Mudzafunika potaziyamu yambiri mutayamba kudya zakudya zochepa
Makamaka pamene poyamba mukuyamba kudya zakudya zochepa, muyenera kutsimikiza kuti mukupeza potaziyamu wokwanira . Mutha kudabwa kuti ndi zakudya ziti zomwe zingapange potaziyamu koma akadali otsika muzakudya.
Potaziyamu Amafunika Poyambitsa Chakudya Chochepa Chakudya
Sabata yoyamba kapena yowonjezera chakudya chochepa cha carb chikhoza kuyambitsa masitolo a potaziyamu kukhala otsika. Izi zili choncho chifukwa glycogen (yomwe ndi momwe thupi limasungira timagawidwe), yatha poyamba.
Potaziyamu imagwiritsidwa ntchito poyikitsa glycogen kuti apereke shuga kwa thupi. Glycogen ndi potaziyamu idzabwerera kumalo abwino ngati zakudya zanu zikupitirirabe. Koma potaziyamu sichikusungidwa ndipo kotero muyenera kuonetsetsa kuti mukupeza zokwanira panthawi yoyamba ya zakudya zochepa.
Kuphatikiza pa ntchito yake mu glycogen kagayidwe kake, potaziyamu ndi ofunika kuti mtima ugwire ntchito ndi minofu yokha, kuphatikizapo minofu yosalala ya gawo lanu lakumagazi. Ziyenera kukhala muyezo wabwino mu thupi nthawi zonse.
Kodi Mumadziwa Zambiri Zokhudza Potassium M'madyero?
Ndizinthu ziti mwazinthu zotsatirazi zomwe mukuganiza kuti ndizowonjezera potaziyamu?
a) 1 chikho yogurt
b) 1/2 chikho chophika sipinachi
c) nthochi imodzi yamkati
d) 1/2 tsamba
e) 1 chikho chophika chodulidwa broccoli
f) 1 (4-ounce) nkhumba nkhuku (osaphunzira)
Pamwamba Potaziyamu ndi Zakudya Zochepa za Carb
Nazi zakudya zomwe zimapezeka potaziyamu. Monga mukuonera, onsewa ali ndi potassium. Kodi mukudabwa kuti yogurt ndi apamwamba kwambiri?
Kugwiritsa ntchito potaziyamu tsiku ndi tsiku ndi 4700 mg tsiku lililonse.
- 1 yogurt yogu : 573 mg potassium
- 1 (4-ounce) nkhumba nkhumba (osadziwa): 514 mg
- 1 chikho chophika chodulidwa broccoli : 458 mg
- 1/2 peyala : 436 mg
- Nkhumba yapakati imodzi: 422 mg
- 1/2 chikho chophika sipinachi : 420 mg (masamba ena monga chard ali ofanana)
Ma potassium ena, zakudya zochepa za carb zikuphatikizapo:
- Mafuta atatu a zamzitini: 534 mg
- 4 ounces ng'ombe (sirloin): 495 mg
- Mavuni 4 a saumoni: 480 mg
- 1 chikho chobiriwira bowa : 390 mg
- 1 chikho mkaka wonse: 369 mg
- 1 chikho chodulidwa nkhuku nyama: 358 mg
- Supuni 2 phala phwetekere: 342 mg
- 1 3x3-inch Chozizwitsa Brownie : 333 mg (chokoleti chachikulu mu potaziyamu)
- Kolifulawa yakuda 1: 303 mg
- Supuni 2 supuni ya kirimba: 240 mg
- 6 katsitsumzukwa : 194 mg
- 1 chikho chakuda chakuda : 88 mg
Zakudya zina zapamwamba (koma mkulu- carb ) zakudya zimaphatikizapo mbatata ndi malalanje.
Pamwamba-Potassium / Low-Carb Maphikidwe
- Nkhaka Zamtengo Wapatali Msuzi Wokoma Mtedza : Chinsinsichi chimachokera ku Greek tzatziki sauce. Manyowa atsopano, parsley kapena katsabola amangowonjezera kukhudza kumene. Ndalama ya adyo yomwe mumagwiritsa ntchito ndiyotheka kulawa ndipo ngati simukukonda "kuluma" kwa adyo yaiwisi, mungagwiritse ntchito ufa wa adyo m'malo mwake.
- Mkate Wochepa-Wophika Mkate Wophika Mkate : Chakudya cha amondi chimayimira ufa wopangidwa ndi cholinga chonse. Pokhala pamwamba pa potaziyamu, nthochi ndi chipatso cha shuga kwambiri. Kotero, ngakhale kuti njirayi siingagwire ntchito kwa wina pa chakudya chochepa kwambiri, pa 6 magalamu 6 a carbs pa kagawo, ndi otsika kwambiri mu carbu kuposa nthawi zonse mkate wa nthochi.
> Chitsime:
> USDA National Nutrient Database ya Standard Reference, Release 28. USDA. https://ndb.nal.usda.gov/ndb/.