Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 900 Kcal.
Zvirwere zvemwoyo system munguva yedu, zvinosuwisa, zvakave zvakanyanya kuwanda. Uyezve, ivo vari pamusoro pechinyorwa chezvakakonzera kufa munyika zhinji pasi rese. Kuwedzera kune chokwadi chekuti matambudziko ane mitsipa yeropa anotyisidzira nekurohwa nemoyo uye kurohwa, ivo vanotanga kuzviita kuti vanzwe nemhedzisiro isingaonekwe uye inotyisa: kazhinji kutemwa nemusoro, kufema kwekufema, kushomeka kwekuita uye kuita, nezvimwe.
Unogona kugadzirisa dambudziko iri nekushandura chikafu chinowanzoitika. Zvekushanda kwakanaka kwemoyo nemidziyo yeropa, potasium inongodiwa, uye nekudaro kuiswa kwayo mumenu kunowedzera mikana yekuvandudza mamiriro enhengo idzi dzakakosha. Basa hombe rekudya kwe potassium kuisa chikafu chakapfuma mune ichi chishamiso maminera mune chikafu.
Potassium kudya kunodiwa
Kana tikataura nezve potassium-zvine chikafu chatichadzika chikafu chedu, tinofanirwa kucherechedza mbatatisi, mabhanana, mapira, sora, makarotsi, maapuro, maapurikosi, magidhi akasiyana siyana, manhanga, matomatisi, gariki, bhinzi, angangoita ese marudzi yenzungu, cocoa, mazambiringa, vise.
Paunenge uchitevera chikafu che potassium, unofanirwa kurega kunwa munyu.
Sezvaunoziva, mune rondedzero yezvikafu zvakawanda, zvinokurudzirwa kunwa mvura yakawanda. Asi kana iri nzira ye potassium, hazvikurudzirwe kushandisa anopfuura 1,2 litita emvura pazuva. Icho chokwadi ndechekuti mvura, kunyangwe ichaburitsa zvinhu zvinokuvadza uye chepfu kubva mumuviri, inotora zvicherwa kubva mumuviri, kusanganisira potasium. Saka haufanire kunwa zvakanyanya. Ndokumbira utarise kuti mwero unokurudzirwa hausanganisi chete mvura, asiwo tii, kofi, majusi nezvimwe zvinwiwa zvaunonwa. Huwandu hukuru hwemvura inotenderwa inofanira kutorwa kubva pamvura yakachena. Mutumbi haugone kusiiwa usina izvozvo, kuitira kuti, kana wapedza dambudziko rimwe chete, harimutse kubuda kwevamwe vazhinji.
Zvinoenderana nezvinodiwa zvechikafu che potassium, unofanirwa kudya kanomwe pazuva, uchityora huwandu hwechikafu hwezuva nezuva muzvikamu zvidiki. Iyi nzira yakakamurwa muzvikamu zvina. Nhanho yekutanga neyechipiri yekupedzisira mazuva 6-4, nepo yechitatu neyechina ichifanira kutora mazuva 1-2. Nekudaro, iyo yakanyanya nguva yekudya ndeye mazuva gumi. Kana iwe uchinzwa kuti nguva iyi yakanyanya kukurebera, gara pakudya kwemazuva matanhatu.
Maiwe, matambudziko ehurongwa hwemwoyo anowanzoita kuti vanzwe kwete kune vanhu vezera rakura chete, zvinoitikawo muvana nevechiri kuyaruka. Kune vechidiki chizvarwa, yakasarudzika vhezheni ye potassium yekudya yakagadziridzwa, iyo inopa kudyiwa kwechikafu chine yakakwira calori yezviri kupfuura pane yakajairwa nzira. Mushure mezvose, muviri uri kukura (kunyangwe kana wechidiki akawandisa) unoda simba rakawanda.
Kudya kwechikamu chekutanga cheiyo potasium chikafu
Kudya kwemangwanani: akati wandei wembatatisi dzakabikwa nemadhiri aunofarira tii nemukaka.
Snack: hafu yegirazi yemuto karoti.
Kwemasikati 100 g karoti; dhizeti, unogona kudya michero yakagadzirwa pamba kana bheri jelly.
Manheru masikati tudyo: hafu yegirazi re rosehip muto.
Kudya kwemanheru: mbatatisi yakashambadza isina kuwedzera bota; hafu yegirazi remuto muto.
Kwechipiri kudya kwemanheru: 200-250 ml yemusi uchangobva kusvinwa muto kubva pamichero yaunofarira.
Kudya kwechikamu chechipiri cheiyo potasium chikafu
Kudya kwemangwanani: 2 mbatatisi yakabikwa mumatehwe; kapu yekofi isina kunyorerwa isina kuchena (kana zvirinani bhari-yakavakirwa kofi chinotsiva) pamwe nekuwedzera kwemukaka.
Snack: chikamu chidiki chemapfunde nehafu girazi rekabichi / karoti muto.
Kwekudya kwemasikati: ndiro yematata akasviba emvura kusagadzikana; 2 patato patties uye chikamu chidiki chemuchero jelly.
Manheru masikati tudyo: hafu mukombe we rosehip muto.
Kudya kwemanheru: mupunga pilaf nemaapuro; iwe unogona kuzvipurudzira iwe uine shoma shoma yemimwe michero; 100 ml ye rosehip muto.
Kwemanheru kechipiri: girazi remuchero mutsva.
Kudya kwechikamu chechitatu cheiyo potasium chikafu
Kudya kwemangwanani: mapfunde porridge yakabikwa mumukaka, nezvidimbu zvemichero yaunofarira yakaomeswa; kapu yeti decaf kana kofi ine mukaka.
Snack: anenge 200 g mbatatisi yakachekwa; muto kubva kumakarotsi kana kabichi (100 ml).
Kwekudya kwemasikati: ndiro yemafuta akaderera oat-yemuriwo muto; vaviri karoti cutlets uye girazi remichero yakaoma compote.
Manheru masikati tudyo: hafu mukombe we rosehip muto.
Kudya kwemanheru: mbatatisi yakachekwa uye chidimbu chehove yakabikwa (50-60 g); tii nekuwedzera kwemukaka.
Kwemanheru kechipiri: girazi remuchero mutsva.
Kudya kwechikamu chechina cheiyo potasium chikafu
Kudya kwemangwanani: buckwheat porridge, iyo inogona kubikwa mumukaka (kana kuwedzera mukaka mudiki kune iyo yakapera dhishi); kufarira saladhi yemuriwo; kofi yebhari nemukaka kana tii.
Snack: 100 g yemazambiringa akaomeswa kana maapricot akaomeswa, akanyoroveswa; 100 ml yekarotsi kana kabichi muto.
Kwekudya kwemasikati: ndiro yemuto wakaderera-mbatatisi (zvinomera); mashupuni mashoma emupunga nechidimbu che nyama yakabikwa yakabikwa; michero yakaomeswa compote.
Manheru masikati snack: yakabikwa apuro.
Kudya kwemanheru: 2-3 madiki mbatatisi cutlets; anenge 50 g yenyama yakabikwa yakabikwa; tii nekuwedzera kwemukaka.
Kwechipiri kudya kwemanheru: hafu yegirazi yemuchero mutsva.
Kudya kwe potassium yevana nevechiri kuyaruka
Kudya kwemangwanani: 200 g ye mbatatisi yakabikwa; girazi remukaka tii kana kofi yezviyo, kwaunogona zvakare kuwedzera mukaka.
Snack: hafu yegirazi yekakichi muto.
Kwekudya kwemasikati: imwe nehafu nendiro yemupunga wemupunga wakabikwa muto wemuriwo; mashed mbatatisi (2-3 tbsp. l.) nechidimbu che nyama yakasviba yakabikwa kana yakabikwa.
Masikati snack: 100-150 ml ye rosehip muto.
Kudya kwemanheru: mbiya diki yemichero pilaf uye hafu yekapu yeiyo rosehip muto.
Kwemanheru kechipiri: girazi remichero yakaomeswa yemichero (kunyanya kubva kumaapurikoti akaomeswa uye mazambiringa akaomeswa) uye akati wandei madiki macran crisps.
Contraindications kune chikafu che potassium
Sezvo chikafu che potassium chiri cheboka rezvokurapa uye chisina mitemo yakasimba, kupesana kwekuchengetwa kwayo kunongova kusashivirira kune chero zvigadzirwa, pamwe nekuvapo kwezvirwere umo kudya kwakasiyana kunodiwa.
Kubatsirwa kwechikafu che potassium
- Iwo mabhenefiti akakosha eiyo potassium chikafu anosanganisira ayo asina mvumo mabhenefiti eiyo yemoyo system uye nemuviri wese seuzere.
- Kugara pamhando yakadaro, sekutonga, hakuremedze kana kunetsa.
- Zvese zvigadzirwa zvinoshandiswa mairi zviri nyore. Anowanikwa nyore uye mazhinji acho haadhure.
- Pamusoro pekuvandudza mamiriro emuviri, nekudzora kudya kwezuva nezuva kwekoriori kumiganhu inonzwisisika, unogona kudzikisa huremu. Pamwe nekusimbisa hutano hwako, iwe zvakare unogadzirisa yako chimiro.
- Kunyangwe hazvo zvitanhatu zvekudya zvichipihwa, tudyo takawanda tinoumbwa nezvinwiwa zvine hutano. Iwe unogona kutora midziyo navo uye kunyange kunwa uchienda. Saka chikafu ichi hachikukanganise kubva pane yakajairwa rhythm yehupenyu.
Kukanganisa kwekudya kwe potassium
- Vamwe vanachiremba vanocherechedza kuti kudya kunotsanangurwa pakudya hakusati kwakaenzana zvakakwana, nokuti zvigadzirwa zveprotein zvinobatsira zvinenge zvisingabatanidzwi nazvo. Hazvisi zvipenyu zvose zvichabatsirwa nemiganhu yakadaro.
- Menyu yacho ine mbatatari yakawanda. Muriwo uyu, chokwadika, une zvinhu zvinobatsira, kusanganisira potasium, asi panguva imwe chete ine yakawanda starch, iyo inogona kunge isingave nemhedzisiro pane nzira dzekugaya.
Kudzokorora kudya kwe potassium
Chiremba wako chete ndiye anogona kuona kuwanda kwechikafu chako che potassium. Mumwe munhu anongoda kugara pairi kamwe chete kana kaviri pagore, asi kune mumwe munhu iwo maitiro ekutanga enzira yakatsanangurwa anofanirwa kuve chirevo chehupenyu.