Ukudla okunothile kwe-potassium

Ukufaka ukudla okunothe nge-potassium ekudleni kwakho yi imfuneko ebalulekile yempilo enhle. Kepha yikuphi lokhu kudla nokuthi udinga i-potassium engakanani ngosuku?

Thola ukudla okunothe nge-potassium (ubhanana waziwa kakhulu, kodwa kunabanye abaningi ongabafaka ekudleni kwakho), kanye nenani lansuku zonke lembiwa.

Iyini i-potassium futhi yenzelwe ini?

I-Potassium iyiminerali etholakala ekudleni okuthile. Njengoba itholakala enanini elikhulu lokudla okuvamile kwesitolo, i-potassium iyisakhi somsoco esilula ukusithola.

Ukuba khona kwawo kuwo wonke amaseli omzimba kusinikeza umbono wokubaluleka kwawo empilweni, kepha ake sizame ukucacisa ngokwengeziwe:

Ukushaya kwegazi

Uma kukhulunywa ngezinzuzo, indima enkulu idlalwe empilweni yenhliziyo. Futhi yilokho i-potassium ivimbela umfutho wegazi ophezulu izindlela ezimbili. Okokuqala, kusiza ukususa i-sodium eyeqile emzimbeni ngokusebenzisa izinso nomchamo. Lapho lokhu okweqile kungasuswa, ingozi yomfutho wegazi ophezulu nezinkinga ezihambisana nawo ziyanda. Ngakolunye uhlangothi, imithambo eqinile kakhulu ingakhuphula nomfutho wegazi. Futhi i-potassium iyabasiza ukuba baphumule.

Imisipha nezinzwa

Imisipha yakho nezinzwa zakho nazo zidinga i-potassium ukuze isebenze ngokujwayelekile. Amathambo nawo ayayidinga ukuze ihlale iqinile, kanye nezinso nenhliziyo.

Umthamo wamandla

Amandla eliwanikezayo kungenye inzuzo eyaziwayo ye-potassium., lapho abasubathi bangathola khona okuningi kukho. Ngenxa yalokho, yisakhi esingenakudla ekudleni kwanoma ngubani.

Imiphumela yokushoda kwe-potassium

Amazinga e-potassium ahlotshaniswa ne-sodium futhi okuphambene nalokho. Ukwanda kwamazinga e-sodium kudala ukuncipha kwe-potassium. Esikhundleni salokho, ukunciphisa i-sodium kubangela ukwanda.

Lapho uhlushwa ukungabi khona kwe-potassium, izingxenye ezahlukene zomzimba zingayeka ukusebenza kahle. Imiphumela isukela ezinkalweni zemisipha kuya ekushintsheni komfutho wegazi nokushaya kwenhliziyo.

Ingabe uthola i-potassium eyanele?

Abanye abantu abayitholi i-potassium eyanele ngokudla kwabo. Ngokwemvelo, lesi simo asilula, ngoba lesi sakhi somzimba sibalulekile emzimbeni.

Izidingo ze-potassium yilezi okungenani ama-3.5 amagremu nsuku zonke kubantu abaphilile. Leso yisamba esidingekayo ukuze umzimba wenze yonke imisebenzi yawo ngokujwayelekile.

Uma ucabanga ukuthi awutholi i-potassium eyanele futhi, ngakho-ke, kufanele ukwandise ukudla kwakho kwaleli mineral, ukudla okulandelayo okunothe nge-potassium kuzokusiza ukuthi ufinyelele kuleyo nombolo.

Yini ongayidla nge-potassium

Ngalesi sithako kwenzeka lokho Ukudla okunothe nge-potassium nakho kuyimifino kakhulu. Ngakho-ke, ukusebenzisa i-potassium kufinyelela kwezinye izakhi zomzimba ezikhona kula maqembu okudla. Futhi zikuvumela ukuthi udle ukudla okunempilo futhi uvimbele ukukhuluphala nokukhuluphala ngokweqile.

Izithelo

Izithelo ezaziwa kakhulu ezicebile nge-potassium ibhanana. Yize ihlinzeka ngomthamo omkhulu we-potassium, ngakho-ke kufanele ifakwe ekudleni, ubhanana akusiso ukuphela kwesithelo esingakunikeza umthamo walesi simbiwa esibalulekile.

Iwolintshi, i-cantaloupe, ibhilikotsi, ukwatapheya, nekhabe nakho kuqukethe inani elithakazelisayo le-potassium..

I-Verduras

Yimiphi imifino enikeza i-potassium eningi kakhulu? Uma ufuna ukwandisa ukudla kwakho kwalesi sakhi ngaleli qembu lokudla, cabanga isipinashi, ukudla okuzokunikeza ne-magnesium, i-iron, i-fiber novithamini C. Kupheke noma ususe ngegalikhi ukuze uthinte okunambitheka kakhudlwana.

Eminye imifino nemifino engenakutholakala enqoleni yakho yokuthenga, hhayi nje kuphela ngenxa yokuqukethwe yi-potassium, kodwa futhi nangenxa yokunotha kwawo okunomsoco ngokujwayelekile, i-broccoli, ikhukhamba, isitshalo seqanda, uphizi, utamatisi, ithanga, ne-zucchini.

Mayelana nokudla kwe-potassium, Kuyafaneleka futhi ukugqamisa indima yezilimo eziyizigaxa ezifana namazambane namazambane.

I-Legumes

Faka ekudleni kwakho ubhontshisi, ubhontshisi we-lima namalenti ukuqinisekisa inani le-potassium elinconywayo nsuku zonke.

Imbewu

Ubuwazi ukuthi imbewu ye-sunflower iqukethe i-potassium? Ungazidla njengesidakamizwa noma uzifake kumasaladi, kepha khumbula ukuya ezinhlobonhlobo ngaphandle kasawoti.

Okunye ukudla okunothe nge-potassium okulungele ukuhamba kungomisiwe. Kepha bukela inani lama-calories, ngoba angaqukatha amanani aphezulu kashukela.

I-Pescado

Uma uthanda izinhlanzi, uzoba nentshisekelo yokwazi lokho i-tuna, i-salmon yasendle, i-halibut, i-cod ne-trout zinamanani alokhu okumbiwa phansi.

abanye

Ungathola futhi i-potassium nge amantongomane, inyama, irayisi elinsundu, okusanhlamvu okuphelele, ipasta, amakhowe, neminye imikhiqizo yobisi, kufaka phakathi ubisi neyogathi.