Uzodinga i-potassium xaxa lapho uqala ukudla okuphansi
Ikakhulukazi uma kuqala ukuqala ukudla okuncane, kudingeka uqiniseke ukuthi uthola i-potassium eyanele . Ungase uzibuze ukuthi yikuphi ukudla okungahlinzeka nge-potassium kodwa kusengaphansi kwama-carbohydrate.
I-Potassium Imfuneko Uma Uqala Ukudla Okunciphisa I-Carb
Isonto lokuqala noma ngaphezulu ekudleni okuphansi kwe-carb kungabangela izitolo ze-potassium zibe ziphansi. Lokhu kungenxa yokuthi i- glycogen (okuyiyo indlela umzimba ogcina ngayo ama-carbohydrate), iphelile ekuqaleni.
I-potassium isetshenziselwa ukugcoba i-glycogen ukuhlinzeka nge-glucose emzimbeni. I-Glycogen ne-potassium izobuyela emazingeni ajwayelekile njengoba ukudla kwakho kuqhubeka. Kodwa i-potassium ayilondolozwe ngakho-ke uzodinga ukuqinisekisa ukuthi uthola okwanele ngesikhathi sokuqala kokudla okuphansi kwe-carb.
Ngaphandle komsebenzi walo ku-glycogen metabolism, i-potassium ibalulekile ekusebenzeni kwenhliziyo nokuhlukunyezwa kwemisipha, kuhlanganise nemisipha ebushelelezi yegciwane lakho lokugaya. Kudingeka kube nokulinganisela okuhle emzimbeni ngazo zonke izikhathi.
Ukwazi Kangaki Nge-Potassium Ekudleni?
Yikuphi kokudla okulandelayo ocabanga ukuthi kuphakeme kakhulu ku-potassium?
a) 1 inkomishi yogurt
b) 1/2 indebe isipinashi esiphekwe
c) ibhanana eliphakathi
d) i-avocado ye-1/2
e) 1 inkomishi ephekwe i-broccoli eqoshiwe
f) 1 (4-ounce) ingulube ye-ngulube (engabi nalutho)
I-Potassium ephakeme ne-Low-Carb Foods
Nazi ukudla ngokuqukethwe kokuqukethwe kwe-potassium. Njengoba ubona, zonke ziphakeme kakhulu nge-potassium. Ingabe umangale ukuthi i-yogurt iyona ephezulu?
Ukudla okunconywa nsuku zonke kwe-potassium kungama-4700 mg nsuku zonke.
- 1 inkomishi yogurt : 573 mg potassium
- 1 (4-ounce) ingulube ye-ngulube (engabi nalutho): 514 mg
- 1 inkomishi ephekwe i- broccoli : 458 mg
- I- avocado 1/2: 436 mg
- Ibhanana eliphakathi: 422 mg
- 1/2 indebe isipinashi ephekiwe: 420 mg (eminye imifino efana ne-chard ifana nayo)
Eminye i-potassium ephezulu, ukudla okuphansi okuyi-carb kufaka:
- Ama-ounces angu-3 amakhila akheniwe: 534 mg
- I-ounces yenkomo (sirloin): 495 mg
- Ama-ounces ama-4 aqoshiwe: 480 mg
- 1 indebe amakhowe aluhlaza: 390 mg
- 1 inkomishi ubisi lonke: 369 mg
- 1 inkomishi eqoshiwe yenyama yenkukhu: 358 mg
- 2 wezipuni utamatisi unamathela: 342 mg
- 1 3x3-intshi Miracle Brownie : 333 mg (ushokoledi uphakeme e-potassium)
- 1 indebefulawa eluhlaza okwesibhakabhaka: 303 mg
- 2 wezipuni ubhotela we-peanut: 240 mg
- 6 imikhonto yesikhumba se- asparagus : 194 mg
- Ikhefu elilodwa le-cup elimnyama : 88 mg
Enye i-potassium ephakeme (kodwa i-high- carb ) ihlanganisa amazambane nama-orang.
I-High-Potassium / I-Low-Carb Recipes
- Ikhukhamba Eliphansi-I-Yogurt Sauce Recipe : Le recipe isekelwe ngesi-Greek tzatziki sauce. I-fresh mint, i-parsley noma i-dill ifaka nje ukuthinta okulungile. Inani likagalikhi oyisebenzisayo nakanjani ukunambitha futhi, uma ungathandi "i-bite" yegalikhi eluhlaza, ungasebenzisa i-powder e-garlic esikhundleni.
- I-Low-Carb / I-Sugar Free Free Isinkwa Isinkwa Isinkwa : Isidlo sama-alimondi simele ufulawa onenjongo kulokhu iresiphi. Ngesikhathi i-potassium ephakeme, ubhanana yizithelo eziphezulu ushukela. Ngakho-ke, nakuba le recipe ingeke isebenze omunye umuntu ekudleni okuncane kakhulu, ku-6 amagremu we-carbs net ngayinye, kuningi kakhulu ema-carbs kunokudla kwesinkwa njalo.
> Umthombo:
> I-USDA Idatha Yomhlaba Wezakhi Zomhlaba we-Standard Reference, Release 28. USDA. https://ndb.nal.usda.gov/ndb/.