Kusanganisira chikafu chakapfuma mu potassium mukudya kwako i chakakosha chinodikanwa kune hutano hwakanaka. Asi ndezvipi izvi zvekudya uye yakawanda sei potasium yaunoda pazuva?
Tsvaga zvekudya zvakapfuma mu potassiumbhanana ndiro rinozivikanwa kwazvo, asi kune mamwe akawanda aunogona kusanganisira mukudya kwako), pamwe nechairo chinokurudzirwa zuva nezuva cheichi chicherwa.
Chii chinonzi potasium uye ndeyei?
Potassium inyaminari inowanikwa mune zvimwe zvekudya. Sezvo ichiwanikwa mune yakawanda nhamba yakajairika yezvitoro zvepamusoro, potasiamu chinhu chiri nyore nyore kuwana.
Kuvapo kwayo mumasero ese emuviri kunotipa pfungwa yekukosha kwayo kuhutano, asi ngatiedzei kunyatso tsanangura.
Ropa kumanikidza
Kana zvasvika pamabhenefiti, iro basa hombe rinotambwa muhutano hwemwoyo. Uye ndizvo potasium inodzivirira kukwira kweropa nzira mbiri. Kutanga, zvinobatsira kubvisa yakawandisa sodium kubva mumuviri kuburikidza neitsvo uye weti. Kana izvi zvakawandisa zvisina kubviswa, njodzi yekukwira kweropa uye matambudziko aro anowanda anowedzera. Kune rimwe divi, tsinga dzakanyanya kuomarara dzinogona zvakare kuwedzera BP. Uye potasium inovabatsira kuzorora.
Tsandanyama netsinga
Tsandanyama dzako uye tsinga dzinodawo potasium kuti ishande zvakajairika. Mapfupa anoidawo kuti igare yakasimba, pamwe neitsvo nemoyo.
Simba remagetsi
Simba raanopa ndeimwe rinozivikanwa bhenefiti ye potassium., kubva kune ivo vatambi vanogona kuwana zvakawanda mairi. Nekudaro, icho chinhu chinovaka muviri chisingakwanise kushomeka mukudya kwemumwe munhu.
Kudya kunopa simba
Tarisa uone chinyorwa: Chikafu chine simba. Ikoko iwe unowana izvo zvekudya kana iwe uchida imwe yekuwedzera dhizaini yesimba.
Migumisiro yekushayikwa kwe potassium
Potasiamu mazinga anosanganiswa ne sodium uye zvinopesana. Iko kuwedzera kwesodium mazinga kunokonzera kudzikiswa mu potassium. Pane kudaro, kuderedzwa kwesodium kunokonzera kuwedzera.
Kana iwe uchitambura nekushaikwa kwe potassium, zvikamu zvakasiyana zvemuviri zvinogona kumira kushanda nemazvo. Mhedzisiro yacho inotangira kubva kumhasuru yemhasuru kusvika pakuchinja kweropa uye nemoyo kurova.
Uri kuwana potasium yakakwana here?
Vamwe vanhu havawani potasiamu yakakwana kuburikidza nechikafu chavo. Sezvingatarisirwa, iyi mamiriro haisi nyore, sezvo ichi chikafu chakakosha kune muviri.
Potassium zvinodiwa zviri kanokwana 3.5 gramu zuva rega rega kune vanhu vane hutano. Ndiyo huwandu hunodiwa kuti muviri uite mabasa ayo ese zvakajairika.
Kana iwe uchifunga kuti hausi kuwana yakakwana potasium uye izvo, nekudaro, iwe unofanirwa kuwedzera kudya kwako kweichi chicherwa, zvinotevera potassium-zvakapfuma zvekudya zvichakubatsira iwe kusvika iyo nhamba.
Zvokudya zve potassium
Nechepfuma iyi zvinoitika izvozvo chikafu chakapfuma mu potassium zvakare chinonyanya kuve miriwo. Naizvozvo, kupedza potasium kunowana zvimwe zvakawanda zvinovaka zvirimo mumapoka ezvikafu izvi. Izvo zvakare zvinokutendera iwe kuti udye zvine hutano kudya uye kudzivirira kufutisa uye kufutisa.
michero
Muchero unonyanya kuzivikanwa wakapfuma mu potassium ibhanana. Kunyangwe ichipa dosi yakakura ye potassium, uye nekudaro ichifanirwa kuverengerwa mukudya, bhanana handicho chete chibereko chinogona kukupa muyero weichi chakakosha chicherwa.
Orange, cantaloupe, apricot, avocado, uye watermelon zvakare zvine huwandu hunonakidza hwe potassium..
Watermelon nezvakanakirawo
Tarisa uone chinyorwa: Watermelon Inobatsira. Ikoko iwe unowana zvese zvakanaka zvehutano zveichi chine hutano uye chinonaka muchero wezhizha.
Verduras
Ndeapi miriwo anopa potasium yakawanda? Kana iwe uchida kuwedzera kudya kwako kweichi chinovaka muviri kuburikidza neboka rechikafu ichi, funga sipinashi, chikafu chinozokupawo magnesium, iron, faibha uye vhitamini C. Zvibike kana kuzvimisa neimwe gariki kana uchida kuzvipa tastier touch.
Mimwe miriwo uye miriwo isingakwanise kushayikwa pangoro yako yekutengera, uye kwete chete nekuda kwehuwandu hwayo potassium, asi zvakare nekuda kwehupfumi hwavo hwekudya zvakakwana. broccoli, cucumber, eggplant, pizi, tomato, manhanga, uye zucchini.
Nezve potassium kudya, Izvo zvakakoshawo kusimbisa basa rema tubers akadai sembatatisi uye mbatatisi.
Muriwo
Sanganisira mukudya kwako bhinzi, marima bhinzi nenyemba kuve nechokwadi chehuwandu hwezuva nezuva hwe potassium.
Mbeu
Waizviziva here kuti mbeu yezuva raive ne potassium? Unogona kuzvidya sechinhu chekubiridzira kana kuzviwedzera kumasadhi, asi yeuka kuenda kune akasiyana asina munyu.
Imwe potasiamu-yakapfuma yakagadzirira-kuenda-chikafu chikafu mazambiringa. Asi tarisa huwandu hweacalorie, nekuti iwo anogona kunge aine huwandu hwakawanda hweshuga.
Pescado
Kana iwe uchida hove, iwe uchave uchifarira kuziva izvozvo tuna, salmon yemusango, halibut, cod uye trout zvine huwandu hweichi chicherwa.
vamwe
Iwe unogona zvakare kuwana potasium ine nzungu, nyama, mupunga wakasviba, zviyo zvese, pasita, howa, uye zvimwe zvinogadzirwa nemukaka, kusanganisira mukaka uye yogati.