Potaziyamu ndizofunika kwambiri zomwe zimathandiza kuti thupi lanu likhale ndi pH ndi madzi amadzi. Ndikofunika kuti lamulo lachidziwitso la magazi likhale losemphana ndi sodium). Zimafunikanso kuti thupi likhale labwino, komanso kachitidwe ka mitsempha ndi ubongo zimagwira ntchito. Malinga ndi Institute of Medicine, pafupifupi pafupifupi ayenera kudya pafupifupi potaimu pafupifupi 4,700 tsiku lililonse.
Mavitamini a thupi lanu angakhudzidwe ndi matenda a impso, shuga, kusanza, mahomoni osinthasintha, kapena mankhwala ena.
Zipatso ndi ndiwo zamasamba ndizo zowonjezera potaziyamu kotero inu mukhoza kukhala mukupeza chakudya chokwanira pakali pano. Koma ngati muli ngati anthu ambiri omwe amadya chakudya chakumadzulo ndikupatsanso zipatso zosakwana zisanu ndi zitatu za zipatso ndi ndiwo zamasamba patsiku, muli ndi mwayi wogwiritsa ntchito potaziyamu. Kotero apa ndikuwoneka pa zakudya zokoma 15 zokwanira kuti muwonjezere chakudya chanu cha potaziyamu.
Ndi bwino kupeza potaziyamu kuchokera ku zakudya zomwe mumadya; chonde musatenge mankhwala owonjezera a potassium popanda kulankhula ndi wothandizira zaumoyo wanu poyamba.
1 - Mbatata Zophika
Mbatata zophikidwa ndizitsamba kwambiri potaziyamu padziko lapansi. Wosakaniza wina wophika mbatata amakhala ndi mapaundi oposa 900 milligrams. Mbatata imeneyi imathandizanso kuti mavitamini a B ndi mavitamini a B akhale owonjezera komanso vitamini C komanso pafupifupi ma gramu anayi a mavitamini oposa 200.
2 - beet amadyera
Mbewu za beet ndi zovuta zina. Chikho chimodzi cha masamba a beet ophika amakhala ndi potassium yoposa 1,300, ndi mchere wochuluka, magalamu anayi a fiber, 35 milligrams vitamini C, ndi ma Unitsulo a United States a vitamini A. Onse oposa makilogalamu 40. Ndiye kodi mukuponyera nyembazo mmalo mwa kompositi m'malo mowachotsa? Ngati ndi choncho, mukusowa zakudya zabwino.
3 - nyemba zoyera
Nyemba zouma za mtundu uliwonse zili ndi potaziyamu, koma nyemba zoyera zimakhala ndi pafupifupi mamiligalamu 400 pa half-cup serving. Amakhalanso gwero labwino kwambiri la mchere komanso kuti nyemba zoyera zimakhala pafupifupi makilogalamu asanu ndi anayi a mchere komanso makilogalamu pafupifupi 150. Samalani nyemba zam'chitini zomwe zili pamwamba pa sodium; onetsetsani kuti muzimutsuka sodium kutali.
4 - Nonfat Yogurt
Mtedza wotsika wa nonfat ndi gwero la potaziyamu yoposa 500 milligrams mu kapu imodzi ya yogurt. Mtedza wa mafuta ochepa kwambiri ndi wabwino, koma yogurt yopangidwa ndi mkaka wonse siwopambana potaziyamu. Ndikofunikira kudziwa kuti yogagurt ya Girisi sifupi ndi potassium-rich monga yogula yokalamba ya nonfat. Mu chikho chimenecho cha yogurt, mumakhalanso ndi kashiamu, mapuloteni, vitamini D ndi ma probiotics, ndi makilogalamu pafupifupi 150.
5 - Mbatata Yabwino Yophika
Mbatata zokoma ndi zokoma komanso zodzaza mavitamini ndi mchere. Mlengi wina wophika mbatata amakhala ndi mavitamini oposa 500, pamodzi ndi mavitamini a B, ma minerals komanso pafupifupi 20,000 Ma Unite a vitamini A. Mbatata imeneyi imakhala ndi magalamu anayi ndi makilogalamu 100 okha.
6 - Halibut
Nsomba zambiri, monga saumoni ndi tuna, zimakupatsani potaziyamu, koma halibut ndi galu wapamwamba. Fayilo imodzi yokhala ndi mafuta okwana 5, yomwe ili ndi mavitamini 500, imakhala ndi mavitamini ambirimbiri, mafuta ofunika kwambiri, ndi niacin.
7 - nyemba za Lima
Mafuta a Lima ndi gwero labwino kwambiri la mavitamini a B ndi mchere wambiri osati mopitirira muyeso. Chikho chimodzi cha hafu ya nyemba yophika imakhala ndi mamiliyoni oposa 500 a potaziyamu. Amakhalanso ndi mavitamini oposa asanu ndi theka la chikho ndipo amakhala ndi makilogalamu oposa 100 pokhapokha atapatsidwa chikho.
8 - nthochi
Nthomba zimadziwika bwino ngati chakudya cha potaziyamu. Ndipo chifukwa chabwino. Mtedza umodzi wamagetsi uli ndi maphalamu oposa 400 milligrams. Imakhalanso ndi mavitamini a B, magalamu atatu, ndi makilogalamu pafupifupi 100.
9 - Prunes ndi kutulutsa Juice
Maluwa achitsulo ndi prune ndizochokera potassium. Chikho cha theka la prunes kapena madzi amagazi ali ndi ma 600 milligrams ya potaziyamu, kuphatikizapo mchere, mavitamini a B ndi 1,100 Ma Unite a mavitamini A.
10 - Kumveka
Mafinya amadziŵika ngati gwero la zinki, mchere umene uli wofunika kwambiri kuti zichitike mochuluka kwambiri kuti zichitike m'thupi. Koma, ziphuphu ndizomwe zimayambitsa potassium. Chikho chimodzi cha hafu ya nyama ya clam ili ndi potassium pafupifupi 500 milligrams. Kuwombera kumakhalanso kochepa kwambiri mu mapuloteni, mapuloteni apamwamba komanso malo abwino kwambiri a chitsulo.
11 - Zakudya Zam'madzi
Tomato ndi potassium yabwino, koma ikaphikidwa ndikuyikidwa mu sauces, stews ndi paste, potaziyamu imakwera kwambiri. Chikho cha hafu ya mankhwalawa amatha kukhala ndi potassium pafupifupi 450, kuphatikizapo lycopene, yomwe ndi antioxidant, komanso mavitamini ambiri ndi mchere.
12 - Apricots owuma
Ma apricot wouma ali ndi potaziyamu, okhala ndi mamiligalamu oposa 1,000 mu theka la chikho. Amakhalanso ndi vitamin A, iron ndi niacin. Maapricotsu atsopano si potassium, koma kutaya chipatso kumayambitsa zakudya.
13 - Msuzi wa Zima
Sitima yachisanu, yomwe imaphatikizapo mitundu yosiyanasiyana monga butternut , Hubbard, ndi squash, ndizochokera potassium pafupifupi 600 milligrams pa kapu imodzi ya sikwashi. Ndicho chitsime chabwino cha mchere wambiri, komanso zoposa 20,000 Zogwirizanitsa mavitamini A. Zikhoza imodzi ya sikashi yophika yowonjezera ili ndi magalamu asanu ndi limodzi ndi makilogalamu 90.
14 - Bok Choy
Bok choy ndi mtundu wa kabichi umene umagwiritsidwa ntchito mu mbale zaku Asia. Ndi zokoma komanso zodzala ndi zakudya zabwino. Chikho chimodzi cha kok choy chophika chiri ndi potaziyamu oposa 600, komanso vitamini C wochuluka, mavitamini ambiri a B, ma Unite a maiko opitirira 7,000 a vitamini A ndi pafupifupi 60 micrograms ya vitamini K. Ndipo pafupifupi makilogalamu 20 okha.
15 - Bowa la Portobello
Bowa la Portobello ndi lalikulu kwambiri mu potaziyamu. Chikho chimodzi cha magawo a portobello ophika kapena ophika ophika kapena ophika odzola amakhala ndi potaziyamu oposa 500, koma ochuluka kwambiri. Bowa la Portobello lilinso ndi vitamini D-pafupifupi 600 Mgwirizano Wapadziko Lonse-chinthu chosoweka kwa chakudya chomera chomera chopatsa vitamini D. kwambiri.
Mawu Ochokera
Potaziyamu ndi mchere wamtengo wapatali womwe mukufunikira pazinthu zamakono zofunikira kwambiri zamagetsi. Malingana ngati mutadya zakudya zabwino ndi zakudya zambiri, muyenera kukhala ndi potassium ambiri.
> Zotsatira:
> Colorado State University Extension. "Potaziyamu ndi Zakudya."
> United States Dipatimenti ya Zaulimi Zogwiritsa Ntchito zaulimi. "National Nutrient Database ya Standard Reference."