I-Potassium iyinhlangano yamaminerali amakhulu okudla okusiza ukulinganisela i-pH yomzimba nomzimba wakho. Kubalulekile emithethweni evamile yokucindezela kwegazi (isebenza ngokumelene ne-sodium). Kubuye kudingeke ukuba kukhule ukukhula kwemisipha ejwayelekile, kanye nesistimu yezinzwa nokusebenza kobuchopho. Ngokusho kwe-Institute of Medicine, isilinganiso sokuthi kufanele sidle cishe ama-4 700 milligrams potassium nsuku zonke.
Amazinga omzimba wakho we-potassium angathinteka yizifo zezinso, isifo sikashukela, ukuhlanza, amazinga e-hormone aguqukayo, noma njengomthelela ohlangothini wemithi ethile.
Izithelo nemifino yimithombo ecebile kakhulu ye-potassium ngakho-ke kungenzeka ukuthi uthola okuningi ekudleni kwakho okwamanje. Kodwa uma ufana nabantu abaningi abadla ukudla kwe-Western futhi uthole ngaphansi kwezinhlanu zokudla izithelo nemifino ngosuku, kunethuba elihle ongasebenzisa i-potassium ngaphezulu. Ngakho-ke bheka lapha ukudla okwemnandi okungu-15 okuphelele ukwandisa ukungenisa kwakho kwe-potassium.
Kungcono ukuthola i-potassium yakho ekudleni okudlayo; sicela ungathathi izithako ze-potassium ngaphandle kokukhuluma nomhlinzeki wakho wezempilo kuqala.
1 - Amazambane abhakabhaka
Amazambane abhakawayo adle ngokuphelele umhlaba we-potassium. Omunye amazambane abhakabhakeni abhakabhakeni anezigidi ezingaphezu kuka-900 ze-potassium. Lezo amazambane nazo ziwumthombo omuhle wamaminerali engeziwe kanye namavithamini B kanye nenye i-vitamin C kanye namagremu amane e-fiber angama-khalori angaphansi kuka-200.
2 - I-Beet Imifino
Imifino ye-Beet ingenye isithwathwa esinzima. Ingqikithi eyodwa yemifino ye-beet ephekwe ine-potassium engaphezulu kuka-1,300, futhi inamaminerali amaningi, amagremu amane e-fibre, ama-35 amagremu amavithamini C, kanye nama-Unity International of vitamin A. Wonke ama-calories angaphansi kuka-40. Ngakho-ke uphonsa yini imifino ye-beet ibe ngumquba esikhundleni sokuwahambisa? Uma kunjalo, ulahlekelwa ithani lokudla okunempilo.
3 - Ubhontshisi obumhlophe
Amabhontshisi anoma yiluphi uhlobo anesisindo se-potassium, kodwa ubhontshisi omhlophe unama-milligram angama-400 nge-cup-serving. Zibuye ziwumthombo omuhle kakhulu wamaminerali futhi ukuthi ukukhonza ubhontshisi omhlophe kunamagremu ayisishiyagalolunye ama-fibre nama-khalori angu-150. Qaphela ubhontshisi obunamathanga obuningi ophezulu futhi ophezulu kwi-sodium; qiniseka ukuthi ugeza isiladi engaphezulu.
4 - I-Nonfat Yogurt
I-yogurt ye-non-plain iyimithombo emihle kakhulu ye-potassium ene-milligram engaphezu kuka-500 ekomelweni elilodwa le-yogurt. I-yogurt ephansi kakhulu iyimithombo emihle, kodwa i-yogurt eyenziwe ngobisi bonke akuyona nje into ehlabayo i-potassium-ehlakaniphile. Kubalulekile futhi ukuqaphela i-yogurt yamaGreek ayifani ne-potassium-acebile njenge-yogurt endala ye-nonfat yogurt. Kuleyo indebe yogurt, uzothola ne-calcium, amaprotheni amaningi, i-vitamin D nama-probiotics, nama-calories angu-150.
5 - Amazambane ama-Sweet Baked
Amazambane ama-sweet amnandi futhi agcwele amavithamini namaminerali. Omunye ophakathi wabhaka amazambane ama-sweet potassium angaphezu kuka-500, kanye namavithamini B, amaminerali nama-Units angama-20,000 aMazwe omhlaba wevithamini A. Lezi mbatata ezinomsoco zinamagremu amane ama-fibre nama-calories angu-100 kuphela.
6 - i-Halibut
Izinhlanzi eziningi, ezifana ne-saumoni ne-tuna, zizokunikeza nge-potassium, kodwa i-halibut iyinja ephezulu, okushoyo. I-filet eyodwa e-5-ounce ebanjwe i-halibut ine-millidigridi engu-500 ye-potassium kanye namaminerali amaningana, ama-fatty acids, kanye ne-niacin.
7 - Ama-Lima
I-Lima ubhontshisi umthombo omuhle kakhulu wamavithamini B kanye namaminerali amaningi ngaphandle kokuphakama kakhulu kilojoule. Ingqikithi eyodwa yengxenye yamabhontshisi aphekiwe anemigodi engaphansi kwama-500 we-potassium. Zine-fibre ecebile enezigidi ezinhlanu ezinkomishi eyodwa nengxenye futhi ibe nama-calories angaphezu kuka-100 ngenxenye yokukhonza indebe.
8 - Ubhanana
Ubhanana buyaziwa kakhulu ngokuthi ukudla okuphezulu-potassium. Futhi ngesizathu esihle. Enye ibhanana ephakathi inezinhlamvu ezingaphezu kuka-400 ze-potassium. Ibuye inamavithamini amaningi ama-B, ama-gramu ama-fibre, nama-khalori angama-100.
I-9 - U-Prunes noJuni we-Prune
Ukutshala izimpande kanye ne-prune juice kuyimithombo enhle kakhulu ye-potassium. Ingqikithi eyodwa yenxenye yomlimi omuncu owomile noma ijusi ine-potassium engu-700, kanye neqembu lamaminerali, amavithamini B kanye ne-1,100 yama-International Units of vitamin A.
10 - Ukushaya
Izikhalazo ziyaziwa ngokuthi ungumthombo we-zinc, i-mineral ebalulekile ekusebenzeni okuningi kwamakhemikhali okwenzeka emzimbeni. Kodwa, ama-clams nawo angumthombo omuhle kakhulu we-potassium. Ikomidi elilodwa lesigamu se-clam inyama ine-potassium engaba ngu-500 milligram. Ama-clams nawo aphansi e-kilojoule, aphezulu amaprotheni kanye nomthombo omuhle wensimbi.
11 - Imikhiqizo yamatamatisi
Utamatisi ungumthombo omuhle we-potassium, kodwa uma ephekwe futhi agxilwe zibe amasoso, izitshalo nokunamathisela, inani le-potassium likhuphuka kancane. Ikomidi elingu-half lala ma-tomato liqukethe ama-milligram angu-450, i-lycopene, okuyi-antioxidant, kanye nokuningi kwamavithamini namaminerali engeziwe.
12 - Ama-apricot abomile
Ama-apricot abomile aphezulu e-potassium, enama-milligram angaphezu kuka-1 000 ku-cup-cup serving. Zine-vitamin A ephakeme, insimbi ne-niacin. Ama-aprikoti amasha akuwona umthombo omubi we-potassium, kepha ukungcolisa izithelo kugxila izakhi.
13 - i-Winter Squash
I-squash yasebusika, efaka izinhlobo ezinjenge- butternut , i-Hubbard, ne-squash e-acorn, imthombo omuhle kakhulu we-potassium nama-milligram angu-600 ngehobe eyodwa ye-squash cubed. Futhi ungumthombo omuhle wamaminerali ngokuvamile, kanye nama-Unity angaphezu kuka-20,000 wamazwe omhlaba we-vithamini A. Ingqikithi eyodwa yekhamishi ephekwe yikhoyi inezinhlamvu eziyisithupha zamagremu nama-khalori angu-90.
14 - iBok Choy
I-Bok choy wuhlobo lweklabishi elisetshenziselwa izitsha zase-Asia. Kuyinto okumnandi futhi ilayishwe ukudla okunomsoco omuhle. Enye indebe ye-bok choy ephekiwe ine-potassium engaphezu kuka-600, kanye ne-vitamin C eningi, amavithamini amaningi ka-B, ama-Units angaphezu kuka-7,000 wamazwe omhlaba amavithamini A kanye nama-microgram angu-60 amavithamini K. Kanye nama-calories angu-20 kuphela.
15 - Amakhomikhali ePortobello
Ama-mushroom e-Portobello aphezulu kakhulu e-potassium. Enye indebe ye-portobello amakhowe ane-othosiwe, aqoshiwe noma ahlanganisiwe anama-milligram ama-potassium angaphezu kuka-500, kodwa eziningi ze-niacin. Ama-mushroom e-Portobello nawo aqukethe i-vitamin D-cishe engu-600 yama-International Units-into engavamile yokudla okutshalwe esitshalweni ukuze unikeze amavithamini amaningi.
Izwi elivela
I-Potassium iyi-mineral ebalulekile oyidingayo ngezinqubo eziningi ezibalulekile ze-biochemical. Uma nje udla ukudla okunempilo okunempilo nokudla okuningi okusetshalweni, kufanele ube ne-potassium eningi.
> Imithombo:
> Colorado State University Extension. "Potassium kanye nokudla."
> United States uMnyango Wezolimo Wezolimo Ucwaningo Service. "I-National Nutrient Database ye-Standard Reference".