Potasium yakakosha kwazvo zvicherwa zvemuviri, nekuti pasina iyo yaisagona kuita mamwe mabasa nenzira kwayo. Icho mhando yeelectrolyte, chicherwa icho chiripo mune mazhinji emvura zvinhu mumuviri, sveropa kana weti, pamwe nematishu. Izvi zvinhu zvinodaidzwa kuti electrolyte, senge potasium, inowanikwa kuburikidza nechikafu uye nekudaro zvakakosha kuti uve nechikafu chakaringana, kuitira kuti muviri ufukidzwe zvine hutano.
Kwakasiyana uye kwakaringana kudya
Chikafu ndicho chinopa muviri nezvose zvinodiwa kuti ugare uine hutano, saka zvakakosha kuti chikafu chinobva mumapoka ese chisanganiswe. Iyi ndiyo nzira yakanakisa yekuona kuti chikafu chemhuri yako chakakwana zvinovaka muviri. Chero kushomeka kwehutano kunogona kupa njodzi huru kune hutano hwemunhu wese, kunyanya vana.
Ronga zvakanaka menyu yevhiki yega yega, kusanganisira zvekudya zvakapfuma mu potassium. Saka kuti iwe ugone kuronga zvekudya zvemhuri yese nezvikafu kubva kumapoka ese. Kunyangwe zvichitora maminetsi mashoma, kuronga menyu hakungokubatsire iwe kudzora zvinodyiwa nevana, asi zvakare, unogona kuchengetedza yakawanda nguva nemari pakutenga kwevhiki.
Potassium zvakapfuma zvekudya
Zvikafu zvakawanda zvine potasium, asi Idzi ndidzo dzine huwandu hwepamusoro hweichi chicherwa:
- Frutas: Inonyanya kuzivikanwa sosi ye potassium ibhanana, asi handiyo yega. Iwe unowanawo kubva kiwi, mavise, macitrus michero senge orenji, grapefruit kana ndimu. Uye kunyangwe michero yakaomeswa senge akaomeswa apricots kana mazambiringa akaomeswa.
- Muriwo nemiriwo: Kunge mbatatisi, broccoli kana bhinzi
- Nyama: Zvese nyama tsvuku kunge chena, yakakosha sosi ye potassium
- Hove: Kunyanya salmon, sardines kana cod
- Dairy: Zvakawandisa mukaka sezvinhu zvinogadzirwa nemukaka, Iine huwandu hwakakura hwe potassium. Saka zvakakosha kuti chikafu chezuva nezuva chine huwandu hwenzvimbo dzemukaka.
- Mbesa uye nyemba: Soyabhinzi, bhinzi, nhokwe kana nyemba
Kudya kune yakakwira kwazvo potasium
Kunyangwe bhanana ichi chiri chikafu chinonyanya kuzivikanwa chakafuma mu potassium, haisi iyo iyo ine huwandu hukuru kwazvo hweichi chicherwa. Heino runyorwa rwe chikafu chisere chine potasium yakawanda izvo zvine.
- Yakagadzirwa soy: Chigadzirwa icho mumakore achangopfuura chave mufashoni, kune avo vese vanosarudza chikafu chisina nyama. Icho chikafu chakapfuma muhuwandu hwakawanda hwezvakakwana, senge potasium. Uyezve, ndizvo sosi yakakosha yeprotein, kuva chikafu chine mafuta mashoma.
- Pistachios: Hune hutano hwakanyanya, kunyangwe zvakare hwakanyanya caloric, saka zvinokurudzirwa kutora uyu muchero wakaomeswa zvine mwero. Zvakadaro, magiramu zana emapistachios anopa chetatu chemari yezuva nezuva yakakurudzirwa potasium.
- Iyo yogati: Kushanda kwega kwega kune zvinopfuura 200mg potasium, saka usazeze kuisa chikafu ichi zuva nezuva mukudya kwemhuri yese.
- Iyo mbatatisi: Kunze kwekuve chikafu inonaka uye iri nyore kugaya, mbatatisi ine potassium yakawanda
- Avocado: Chikafu chine hutano hwakakura. With hafu yekotapeya unotozowana zvakapetwa kaviri kuwanda kwe potassium pane kubanana.
- WatermelonKunze kwekuva muchero unonaka, inozorodza uye yakaderera mune macalorie, yakakosha sosi ye potassium.
- Rukato: Muriwo uri mumwaka uzere uye uyo haufanire kunge usipo mumwaka wako wechando. Mukuwedzera kune potasium, ine chinhu chinonzi inulin, iri inogadzirisa zvakananga pasina kudikanwa kwe insulin. Ndokunge, miriwo inokodzera vanhu vese, kusanganisira vane chirwere cheshuga.
- Sipinachi: Kunyangwe ivo vari munzvimbo yekupedzisira, ndizvo yechikafu chine chikamu chepamusoro che potassium. Anenge zana magiramu echikafu ichi anopa anopfuura 100 mg ye potassium. Kunyangwe uchinakidzwa zvizere nezvakanaka zvese nesipinachi, zviri nani kuti uzvitore zvakasvibirira.