Imithombo engcono kakhulu ye-potassium

I-Potassium idlala indima ebaluleke kakhulu ekuqinisekiseni ukusebenza okuqinile kwezinto eziphilayo, futhi iyaphumelela kakhulu uma usebenzisa imikhiqizo yezitshalo. Inani lezinto ezidingekayo emzimbeni omdala akufanele kube ngaphansi kuka-3000 mg. Umzimba wengane umkhuba ojwayelekile ngu-1000 mg ngosuku. Umsebenzi wokuphila we-potassium
Umsebenzi oyinhloko we-potassium ngumthetho wokulinganisa kwamanzi, lapho i-sodium ihlanganyela khona, ndawonye basusa uketshezi oludlulayo emzimbeni futhi banomthelela ekuqedeni ukukhukhumeza. Ngenxa yomsebenzi ohlangene walezi zakhi ezimbili, imisipha kanye nezinzwa zisebenza kahle emzimbeni futhi i-tonus yayo yonke imisipha igcinwa. Ikakhulukazi i-potassium ibalulekile ekusebenzeni okuzinzile kwenhliziyo, isibindi nezinso. Isimo se-capillaries, imikhumbi, imithwalo yegazi e-Vital, namaseli obuchopho kuncike ekutheni inani eliphakeme le-potassium emzimbeni.

Inendima ebalulekile ye-potassium ekwandiseni umsebenzi wezinhlobo ezithile ze-enzyme, kanye nokubandakanyeka kwayo ekutheni umzimba we-carbohydrates usebenze.

Yini egcwele ukungabi nalutho noma ngokweqile kwe-potassium
Ukuntuleka kwe-potassium emzimbeni kungathinta kabi umsebenzi wenhliziyo, kanye nomzimba. Ukungabi khona kwe-potassium isikhathi eside emzimbeni kuholela ekutheni i-hypotension ye-arterial ne-neuralgia. Ngokuvamile ukungabi khona kwe-potassium kubangela ukunciphisa izindonga zezitsha zobuchopho, esikhathini esizayo ezingabangela ukushaywa yisisu.

I-potassium esele ayifuni kahle. Mhlawumbe ukuthuthukiswa kwe-paresthesia yamalungu noma i-adynamia. Kodwa-ke, imiphumela eyingozi nakakhulu ye-hyperkalemia (i-potassium engaphezu kwesisindo) yisilonda samathumbu amancane (ikakhulukazi ekuthatheni i-potassium kumaphilisi), kanye nokuboshwa komzimba.

Imikhiqizo equkethe i-potassium
Ukwenza ukungabi khona kwe-potassium emzimbeni, udinga ukwazi ukuthi yikuphi ukudla okuqukethwe kakhulu. Ngokuyinhloko, lezi zingumkhiqizo wezitshalo ezivela emvelweni. Yini ephawulekayo, ayithengekayo futhi enambitha okuhle, kuhle ukuwafaka kwimenyu yakho nsuku zonke.

Okokuqala ngokuvumelana nokuqukethwe kokuqukethwe kwe-potassium yi- buckwheat ne-oatmeal , kanye ne- bran . Yingakho i-porridge ephuma ku-buckwheat noma i-oatmeal nge-bread bread iyindlela engcono kakhulu yokudla kwasekuseni okunempilo.

Inani elikhulu le potassium liqukethe amazambane , okutholakala unyaka wonke. Ngokwesilinganiso, okuqukethwe kwe-potassium kwelinye lamazambane kungu-800 mg. Kubalulekile ukungaphuthelwa umzuzu wokuthi ukusetshenziswa kwamazambane kufanele kube ngesimo sesibindi, ngoba ngale ndlela yokuyilondoloza igcina inani elikhulu lamakhamronutrients, kuhlanganise ne-potassium. Lapho upheka amazambane, ingxenye ebalulekile ye-potassium ilahlekile, kodwa uma upheka amazambane ngamanzi amaningi kakhulu futhi uzama ukungayigcini, ungagcina izakhiwo eziwusizo.

Uma ungewona fan of legumes, bese ushesha ukuze ube munye. Ngemuva kwalokho, isidlo sesidlo sasemini esinama- peas, ubhontshisi namalenti anganikeza umzimba wakho ingxenye yengxenye yonke ye-potassium yansuku zonke. Izitshalo zingabhaka, ziphekwe, ziphekwe.

Imithombo yamnandi kakhulu yamavithamini, kuhlanganise ne-potassium - ibhanana nezithelo ze-citrus . Okuqukethwe kwe-potassium eklasini yelisi le-orange kuyinto engu-500 mg, okuningi kuqukethwe ebhanini elilodwa.

I-potassium encane kakhulu engilazi yobisi , cishe angu-370 mg. Noma kunjalo, ubisi luqukethe ama-microelements amaningi awusizo, njenge-calcium.

Ungasheshi ukuthenga amaswidi ukuze uthole itiye, kungcono ukuwuthatha izithelo zomisiwe . Abagcini nje ngokusiza ukugcina isibalo, kodwa futhi bagcwalise ukungabi nalutho kwe-potassium. Khokha ngokukhethekile ama-apricot omisiwe - 100 gr. lokhu izithelo omisiwe kuzokunika u-850 mg we-potassium. Izihlahla, futhi, akufanele zikhohlwe. Ingxenye nje yengilazi ngosuku inikeza umzimba 600 mg wezinto eziwusizo.

Amanoni namakhabe athile kakhulu e-potassium. Zisetshenziswa kangcono ngasekupheleni kwehlobo noma ekwindla zakuqala. Kusukela ngalesi sikhathi inani le-potassium kuzo lifinyelela phezulu. Futhi ngalesi sikhathi, utamatisi uyasiza, lapho amagremu angu-100 e-potassium aqukethe ama-380 mg we-potassium. Uncike kuma saladi ngamatamatisi, ukuze uthole isilinganiso sansuku zonke.

Ungadli izithelo nemifino engavuthiwe noma ngaphezulu, ngoba okuqukethwe kwamavithamini kuncane, futhi umonakalo ungaba mkhulu.