I-potassium yinto yesithathu, isona esibaluleke kakhulu emzimbeni womntu. Udlala indima ebalulekileyo kwimpilo yethu, njengoko enoxanduva lokulawula uxinzelelo lwegazi, kwakunye nomsebenzi weenkqubo ze-muscular kunye neentsholongwane.
Ukulinganisela kwe-potassium emzimbeni kudibana neentso - ngokubakho, ukugqithisa kwayo kuphuma ngaphandle. Ngenxa yoko, abantu abanesifo seengtso akufanele bafake ukutya kwabo bokutya okuqukethe i-potassium ngobuninzi.
Ukungabikho kwe potassium emzimbeni kunqabile, njengokuba i-potassium ifumaneka ekudleni esiyidla imihla ngemihla (ijusi le-orange, ubhanana, isipinashi, iimbotyi, i-lentils, i-yogurt, i-milk fat low, i-salmon).
Ukungabikho kwe-potassium emzimbeni kunokucatshiswa ngolu hlobo:
- urhudo oluninzi;
- isifo sikashukela;
- ukutya okuphantsi kweekhalori (ngaphantsi kwama-calorie angu-800 ngosuku);
- utywala obunaphakade;
- imithwalo yemidlalo ethwala ngokweqile;
- Ukusetyenziswa kwexesha elide lezonyango kunye ne-laxatives.
Ezinye zeempawu eziphambili zokunqongophala kwe-potassium emzimbeni zilandelayo:
- uvakalelo lokukhathala kunye ne-atony kwimisipha;
- i-cardiac arrhymia;
- ezintle iintloko;
- ukukhupha;
- imisipha yomzimba;
- ukuthuthumela.
Umlinganiselo wemihla ngemihla yomntu omdala kwi-potassium i-2,000 mg ngosuku. Ubuninzi be potassium esiyifumanayo kwimveliso yokutya elandelayo: kwiibhanana ezi-4, okanye kwi-5 utamatisi, okanye kwiitatayi ezine.
Ukutya okucebileyo kwi-potassium kuyimfuneko kakhulu kubadlali - ukuze kuguqulwe ukulahlekelwa kwemisipha kunye ne potassium, ebudeni boqeqesho oluqinileyo lukhutshwe emzimbeni ngokuthuthumela.
Abaninzi bayibangela isizathu sokutya okuxinzeleleko okuphezulu okuqukethe inani elikhulu le-sodium (ityuwa). Nangona kunjalo, uninzi lwabantu aluyazi ukuba ukuxhamla ngokugqithiseleyo ngokutya okungenayo i-potassium kunokubangela ukwanda kwenycinezelo. Iipropati ezinqamlekileyo ze-potassium zikunceda ukususa i-sodium salts emzimbeni. Ukongezelela, i-potassium idonsa imivenge yegazi, ngaloo ndlela inceda umsebenzi omhle wentliziyo.
Esinye isakhiwo esibalulekileyo se-potassium kukuthatha inxaxheba kwingqondo. Iziteshi zePotassium ebuchosheni zidlala indima ebalulekileyo kwiinkqubo zememori nokufunda. Ezinye izifundo zibonise ukunciphisa amathuba okubetha kwabo bantu badla ukutya okuqukethe i-potassium. Abantu abanesifo sikashukela, ukungabikho kwe-potassium ekudleni kunokunciphisa amazinga e-glucose egazi, kubangela u-hypoglycemia.
Abanye bakholelwa ukuba i-potassium inempahla yokukhusela, kuba ivuselela umzimba emva koxinzelelo. I-Potassium ibandakanyeka kwi-metabolism yamafutha, iiprotheni kunye ne-carbohydrate, ekuncediseni ukucoca kwezi zondlo. Ukongezelela, i-potassium ijongene nokuqhekeka kwemisipha.
Ukuba i-potassium equlethwe ekudleni ingena emzimbeni ngokwexabiso elidlulileyo, iindleko zalo ziza kubangela iingxaki ezilandelayo:
- ukuphulwa kwentliziyo;
- umsebenzi wokuguguqula;
- uphuhliso lwe-urolithiasis;
- ukukhubazeka kweziphelo (kwiimeko ezinzima kakhulu).
Ingakanani i-potassium equlethwe kwiindawo ezahlukeneyo zokutya, ungayifumana kwitafile elandelayo (mg / 100 g):
- ubisi nge-fat-free-1650;
- i-cocoa powder - 1300;
- ubisi umgubo oqinile - 1270;
- iimveliso ezivela kwibham - 1070;
- imbotyi - 850;
- iisutyu zetyu - 680;
- isipinashi ebilisiwe - 490;
- Amantongomane angatshitshisiweyo - 470;
- igalikhi - 373;
- Ukuloba inhlanzi - 360;
- ibhanana - 350;
- amazambane abilisiwe - 330;
- isibindi esomelelwe - 300;
- utamatisi ovuthiweyo - 290;
- iilisi eziphekiweyo - 280;
- umkhiwane - 270;
- cwaka - 260;
- iklabishi emnyama ibomvu - 240;
- i-lettuce eluhlaza - 240;
- ipepper eluhlaza okomhlaza - 210;
- ii-oranges - 200;
- i-sausages - 190;
- salami - 160;
- isangweji isancibilika iisisi - 150;
- i-yoghurt iphelelwe ngaphandle - 150;
- Ubisi obushushu bukhulu - 150;
- inyama eminquba - 140;
- anyanisi - 140;
- i-lemon (ijusi) - 140;
- abaqhi bamhlophe - 130;
- amapheya - 130;
- abaqhubi beebhakethi-120;
- iibhekele - 120;
- apula - 120;
- ingqungquthela yengqolowa - 99;
- brynza - 70;
- ibhotela, i-salted - 15;
- i-margarine enosawoti-5.
Faka i-potassium ekudleni kwakho! Ukutya kunye ne-potassium ziqhelekileyo kwaye ziyafumaneka kumaxabiso. Ungakulibali ukuba i-potassium ilinganisela umxholo we-sodium emzimbeni kwaye unokukhusela imithana yegazi-kwaye ke intliziyo.