I-potassium yiyesithathu, insimbi ebaluleke kakhulu emzimbeni womuntu. Udlala indima ebalulekile empilweni yethu, ngoba unesibopho sokulawula ukucindezeleka kwegazi, kanye nomsebenzi wezinhlelo zemisipha nezesabindi.
Ukulinganisela kwe-potassium emzimbeni kuhlangene nezinso - ngokusebenzisa kwabo, okwenziwe ngokweqile kukhishwa ngaphandle. Ngenxa yalesi sizathu, abantu abanesifo sezinso akufanele bafake ekudleni kwabo okudla okuqukethe i-potassium ngobuningi.
Ukuntuleka kwe-potassium emzimbeni akuvamile, njengoba kutholakala i-potassium ekudleni esivame ukudla nsuku zonke (ijusi le-orange, ubhanana, isipinashi, ubhontshisi, i-lentile, i-yogurt, ubisi oluncane oluphansi, i-salmon).
Ukuntuleka kwe-potassium emzimbeni kungacasulwa yizici ezilandelayo:
- isifo sohudo;
- isifo sikashukela esingalawulwayo;
- Ukudla okuncane kakhulu kwamakholori (ngaphansi kuka-800 kilojoule ngosuku);
- ukudakwa ngokweqile;
- imithwalo yemidlalo ngokweqile;
- ukusetshenziswa kwesikhathi eside kwe-diuretics kanye ne-laxatives.
Ezinye zezimpawu eziyinhloko zokuntuleka kwe-potassium emzimbeni yizinto ezilandelayo:
- umuzwa wokukhathala kanye ne-atony emisipha;
- i-arrhythmia yenhliziyo;
- ikhanda elibi;
- ukuthuthumela;
- imisipha ye-muscle;
- ukuthuthumela.
Isilinganiso samalanga nsuku zonke somuntu omdala nge-potassium cishe cishe 2,000 mg ngosuku. Ubuningi be-potassium esiyitholayo kule mikhiqizo yokudla elandelayo: kubhanana, noma ku-5 utamatisi, noma kuma-4 amazambane.
Ukudla okunomsoco we-potassium kudingekile ikakhulukazi kubagijimi - ukuze kutholakale ukulahlekelwa kwesisindo somzimba kanye ne-potassium, okuyinto ngesikhathi sokuqeqeshwa okukhulu kukhishwa emzimbeni ngokuthuthumela.
Abaningi babiza imbangela yokudla okucindezelayo okuqukethe isamba esikhulu sodium (usawoti). Kodwa-ke, iningi labantu abazi ukuthi ukuxilongwa ngokweqile nokudla okungenawo i-potassium kungabangela nokwanda kwezingcindezi. Izakhiwo ezinama-potassium ezinomswakama ziwukusiza ukususa usawoti we-sodium emzimbeni. Ngaphezu kwalokho, i-potassium ihlanza imithwalo yegazi, ngaleyo ndlela isekela umsebenzi omuhle wenhliziyo.
Enye impahla ebalulekile ye-potassium ukuhlanganyela kwayo ebuchosheni. Iziteshi zePotassium ebuchosheni zidlala indima ebalulekile ekukhunjweni nasekufundeni. Ezinye izifundo zibonise amathuba okunciphisa kulabo bantu abadla ukudla okuningi okuqukethe i-potassium. Abantu abanesifo sikashukela, ukuntuleka kwe-potassium ekudleni kunganciphisa amazinga e-glucose egazi, okubangelwa u-hypoglycemia.
Abanye bakholelwa ukuthi i-potassium inezakhiwo zokuvimbela, ngoba ivuselela umzimba ngemva kokucindezeleka. I-Potassium ihileleke ekutheni umzimba usebenzise amafutha, amaprotheni nama-carbohydrate, okufaka isandla ekuqaliseni lezi zakhi. Ngaphezu kwalokho, i-potassium inesibopho sokusikhipha kwemisipha.
Uma i-potassium equkethwe ekudleni ingena emzimbeni ngokweqile, izidumbu zayo ziyokhipha izinkinga ezilandelayo:
- ukwephula kwenhliziyo;
- umsebenzi wokuqamba umonakalo;
- ukuthuthukiswa kwe-urolithiasis;
- ukukhubazeka emaphethelweni (ikakhulukazi ezinzima).
Kungakanani i-potassium equkethe ukudla okuhlukahlukene, ungathola kusuka etafuleni elilandelayo (mg / 100 g):
- ubisi olune-fat-free-1650;
- i-cocoa powder - 1300;
- ubisi powder ngokuqinile - 1270;
- imikhiqizo evela ku-bran - 1070;
- ubhontshisi - 850;
- amantongomane anosawoti - 680;
- isipinashi ebilisiwe - 490;
- amantongomane angenalutho - 470;
- i-garlic - 373;
- Inhlanzi ebhema - 360;
- ubhanana - 350;
- amazambane abilisiwe - 330;
- isibindi esibiwe - 300;
- utamatisi ovuthiwe - 290;
- amahlumela abilisiwe - 280;
- umkhiwane - 270;
- sink - 260;
- iklabishi omnyama eluhlaza - 240;
- ulethisi eluhlaza - 240;
- ikhasi elimnandi elimhlophe - 210;
- ama-oranges - 200;
- ama-sausages - 190;
- i-Salami - 160;
- isangweji le-sandwich lincibilikile - 150;
- i-yoghurt iphelile - 150;
- ubisi oluphelele - 150;
- inyama ekheniwe - 140;
- anyanisi - 140;
- ilamula (ijusi) - 140;
- abaqambi abamhlophe - 130;
- amapheya - 130;
- abakwa-biscuit type crackers - 120;
- amakhabe - 120;
- ama-apula - 120;
- ama-corn flakes - 99;
- brynza - 70;
- ibhotela, usawoti - 15;
- i-margarine enosawoti - 5.
Faka i-potassium ekudleni kwakho! Ukudla nge potassium kuvamile futhi kuyatholakala ngamanani. Ungakhohlwa ukuthi i-potassium ilinganisa okuqukethwe okuphezulu kwe-sodium emzimbeni futhi ingavikela izitsha zakho zegazi - ngakho-ke inhliziyo.