Indlela Yokuhlangabezana Nenjongo Yansuku zonke yama-4700 Milligrams
I-Potassium inendima ebalulekile ekulawuleni ukushaya kwenhliziyo, umsebenzi we-muscle, kanye nokulinganisela kwamanzi asemzimbeni. Uma siqala ukudla okunomsoco we-carb, sinciphisa inani le-potassium esiyidlayo.
Uma kuvunyelwe ukwehla ngokweqile, kungabangela isimo okuthiwa i-hypokalemia (i-potassium ephansi) lapho umuntu angakwazi khona ukubhekana nezimpande, ubunzima be-muscle, isisindo somhudo, uhudo, ukuvuthwa okuvamile, ukuphuma kwamanzi, ukucindezela kwegazi okuphansi, nokushintsha kwenhliziyo
Ngokugxila ekudleni okwenziwe nge-potassium, singakwazi ukugcina ukudla okunempilo nokulinganisela ku-carbs. Kodwa, noma kunjalo, kungase kube khona izimo lapho kudingeka khona ukwesekwa ukuze kwenziwe noma yikuphi ukulahlekelwa okunomsoco.
I-Potassium Ephansi Lapho Iqala Ukudla Okunciphisa I-Carb
Nakuba ukudla okunempilo, okuncane kakhulu kwe-carb kuzohlinzeka ngezidingo eziningi ze-potassium, izitolo zakho ze-potassium zingase zifinyeleleke ngesonto lokuqala noma ezimbili zokuqala. Lokhu kungenxa yokuthi ukudla okuphansi kwe-carb kuzobangela ukuchithwa kwe- glycogen eyenziwa ngumzimba ukugcina iglucose. Njengoba i-glycogen isebenza ne-potassium ukuze ikwazi ukusebenzisa i-glucose, noma yikuphi ukwehla kwamanqanaba e-glycogen kungathinta amazinga we-potassium.
Ngokungafani namaminerali athile, i-potassium ayikwazi ukugcinwa emzimbeni ukuze isebenzise esikhathini esizayo. Esikhundleni salokho kukhishwa emzimbeni ngokusebenzisa umchamo we-urinary futhi, ngaleyo ndlela, kudinga ukugcwaliswa njalo. Njengoba umzimba uqala ukuvumelanisa nokudla okusha, amazinga we-potassium azovame ukujwayela ukuzimela.
Kodwa, kuze kube yileso sikhathi, ngokuvamile akulimazi ukuthatha isithasiselo se-potassium.
Amaqiniso Ngama-Supplements
Ngo-2013, iNational Academy of Science yanda izincomo zabo ze-potassium kusukela ku-3500 kuya ku-4700 milligrams ngosuku. Lokhu kwakungenxa yokucwaninga okubonisa ukuthi amazinga aphezulu we-potassium asiza ukuthuthukisa ukuphakama kwengcindezi ephakeme yegazi futhi mhlawumbe nokuphikiswa kwe-insulin.
Lokhu kungabonisa inselelo kwezinye izidlo ezincane-carb. Izithelo nemifino ihlinzeka ngamanani amaningi kakhulu we-potassium kodwa ingaba nama-carbohydrate aphezulu. Ezinye izilwane nezilwane zasolwandle zinikeza i-potassium ephezulu ne-carbs ephansi, kodwa, kuye ngokuthi uhlalaphi, ngezinye izikhathi kungenziwa kunqunyelwe ezihlukahlukene.
Ukwengezwa ngokuvamile kuyindlela elula yokuhlangabezana nezidingo zakho zansuku zonke ze-potassium. Kodwa futhi kudingeka uqaphele ukuthi ungakanani. Uma udla ngokweqile kwe-potassium, ungabhekana nezinkinga ngesistimu yakho ye-central central kanye nezitho ezibalulekile.
Ngenxa yalokhu, ama-multivitamine amaningi e-US aqukethe kuphela ama-milligram angu-99 we-potassium ngokukhonza okulodwa ukugwema ukusetshenziswa okudlulele. Uma uthatha isithako se-potassium kuphela, kungcono ukunciphisa ukudla kwakho phakathi kuka-1600 no-2000 milligram (40 kuya ku-50 milliequivalents) ngosuku ngabantu abadala.
Indlela Yokuthola I-Potassium Ngaphandle Kwe-Carbs
Abantu abaningi abatholi i-potassium ngokwanele ekudleni kwabo njalo, ikakhulukazi uma badla ukudla okuningi okucutshungulwayo. Ukudla okuphansi kokudla okunezinhlobo zokudla okuphelele kuzovame ukuhlinzeka nge-potassium ngokwanele ukuhlangabezana nezidingo zansuku zonke eziconywayo.
Phakathi kwezinye zezinketho ezicebile kakhulu ze-potassium:
- Isipinashi sinezigidigidi ezingu-558 zama-potassium ngamagremu angu-100.
- I-chard yaseSwitzerland inikeza ama-gram angu-379 ngamagremu angu-100 futhi i-vitamin A neC.
- I-ounce amathathu ekhonza i-halibut inikeza cishe ama-milligram angu-500 we-potassium.
- I-o-ounce centre-cut-cut cut loin inikeza cishe ama-milliya angu-370 we-potassium.
- Ngenhlanzi, izinkukhu ezibhakabhaka zinikezwa ngaphezu kwezigidigidi ezingama-350 nge-ounce ezintathu.
- Inkomo yenkomo ephuziwe inikeza ama-milligram angu-350 we-potassium ama-gramu ayi-100.
- Amakhowe aluhlaza nsuku zonke azinamamitha angu-396 e-potassium ngamagremu angu-100.
- I-avovocos inikeza ama-millilita angu-351 we-potassium ngamagremu angu-100 kanye ne-fiber ngaphezulu kunezinhlamvu eziningi.
> Umthombo:
> Naude, C .; Ama-Schoonees, A .; ISenekal, M .; et al. "I-carbohydrate ephansi ngokuhambisana nokudla okulinganiselayo ekunciphiseni isisindo nesingozi senhliziyo: ukubuyekezwa okuhleliwe nokuhlaziywa kwemeta." PLoS One. 2014; 9 (7): e100652.