Potassium ibasa guru rezvokudya rinobatsira kutarisa pH mumuviri nemuviri wemvura. Zvakakosha pakugadziriswa kwemagetsi eropa (inoshanda mukupesana ne sodium). Izvo zvinodiwawo kuti hutachiona hukure, uye nehutachiona hwehutano uye huropi hunoita basa. Maererano neInstitute of Medicine, yevoruzhinji pamusoro pekufanirwa kudya inenge 4,700 milligrams potassium zuva rimwe nerimwe.
Pasiziyamu yemuviri yenyu inogona kuchinjwa nechirwere chetsvo, chirwere cheshuga, kurutsira, kuchinja kwehomoni, kana kuti sechikamu chemamwe emishonga.
Michero nemiriwo ndiyo nzvimbo yakakosha ye potassium kuitira kuti iwe ungave uchiwana zvakawanda muzvokudya zvako ikozvino. Asi kana iwe wakafanana nevanhu vazhinji vanodya kudya kwekuMadokero uye kuwana zvishoma kudarika zvishanu zvezvibereko nemiriwo zuva nezuva, pane mikana yakanaka yaungashandisa potassium. Saka pano tarisa mazvokudya zvinofadza zvakakwana pakuwedzera potassium yako kudya.
Zvakanakisisa kutenga potassium yako kubva kune zvokudya zvaunodya; ndapota usatora potassium zvinowedzera kunze kwekutaura nemutano wako wekutarisira kutanga.
1 - Zvigadzirwa zvepamusoro
Bhuku rakagadzirwa nehove rakagadzika pasi rose. Mumwe musviki akabika mbatata ane mapurogiramu anopfuura 900 emasiamu. Iyo mbatanidzwa inobatsirawo mimwe micheri uye B mavitamini uye kunyange neine vitamini C uye anenge magiramu e fiber pasi pemakumi maviri emakori.
2 - Beet Greens
Beet miriwo ndeimwe yehondo inorema. Imwe mukombe webeet yaive yakabikwa ine potorium inodarika 1 300, uye yakawandisa yemaminera, ma gramu mana e fiber, 35 milligrams mavitamini C, uye 11,000 MaInitomu Evanhu Vine Vitamini A. Zvose pasi pemakumi mashanu emakori. Saka iwe uri kukanda ivoetet mavara mukati memumiti panzvimbo pekuvadzora here? Kana zvakadaro, uri kutadza kunze kwetani yezvokudya zvakanaka.
3 - Mhete dzechichena
Dry nyeredzi dzemhando ipi zvayo dzakapfuma mu potassium, asi mahonji machena anonyanya kuenzana nemamirigramu mazana mana nehafu yekapu yekushandira. Izvo zvakare inopa zvakanakisisa zvemaminerali muhurumende uye kuti kushandiswa kwebhinzi nyemba kune anenge mapfumbamwe magiramu e fiber uye anenge 150 makori. Chenjererai mahesheni emakemikari ariwo akakwirira mune sodium; Iva nechokwadi chekushambidza kuwedzera kwesodium kure.
4 - Nonfat Yogurt
Nhamba yega yogurt isati yakakosha inopa potassium ine mamiriyoni mazana mashanu mune imwe mukombe ye yogurt. Iko-fat-fat yogurt inowanikwawo zvakanaka, asi yogiti yakaitwa nemukaka wose haisi seinoyevedza potassium-akachenjera. Zvakakoshawo kucherechedza gurugiti yeGreek haifaniri kunge yakaita se potassium-yakawanda seyekare yekare yegufat yogurt. Mumukombe we yogurt, iwe uchawanawo marisium akawanda, mapuroteni, vitamin D uye probiotics, uye anenge 150 makori.
5 - Baked Sweet Potatoes
Sweet mbatata zvinonaka uye zvine mavitamini nemaminera. Mumwe wekudyidzana akabika mbatata ine mapurogiramu anopfuura 500 emasiamu, pamwe chete nemaBithamini, maminera uye anenge 20,000 Mune Unite yeVitamini A. Iitamata iyoyo inotapira ine ine magiramu mana fiber uye makori zana chete.
6 - Halibut
Huru dzehove, dzakadai salmon uye tuna, dzichakupai imwe potassium, asi halibut ndiyo imbwa yakakwirira, kutaura. Imwe 5-ounce yakabikwa halibut filet ine 500 milligrams potassium pamwe nemaminera akawanda, anokosha mafuta acid, uye niacin.
7 - Lima Nhamba
Lima inotanga chimiro chakanakisisa chechivhitamini cheB uye nemaminera akawanda asina kunyanya kukwirira mumakori. Rimwe hafu yekapu yakagadzirwa mahagi ine mamiriyoni mashanu pasi pe potassium. Vanewo hupfumi mune mapiritsi anenge anenge mashanu muhafu yehafu kapu uye vanongodarika zana zana nehafu yehafu cup.
8 - Mabhanana
Mabhanana akanaka chaizvo anozivikanwa sekudya-high-potassium. Uye nokuda kwechikonzero chakanaka. Mumwe webhanana webhanana ane mapirogiramu anopfuura 400 potassium. Iyo inewo mavitamini akawanda B, matatu magiramu fiber, uye anenge zana makori.
9 - Tora uye Tora Juice
Prunes uye prune juice inonyanya kugadzirisa potassium. Imwe hafu yekapu yemichero yakaomeswa kana juice ine potorium 700 milligrams, pamwe neboka remaminerari, mavitamini B uye anenge 1 100 MaInite Emitamini A.
10 - Kushevedzera
Mitsvuku inonyanya kuzivikanwa sechinhu chinonzi zinc, mineral inokosha kune zvakawanda zvinoitika mumakemikari kuti zviitike mumuviri. Asi, zvidimbu zvinowanikwawo nepamusoro-soro we potassium. Imwe hafu yekombe yemafuta inonzi clam ine mamiriyoni mazana mashanu emapotasium. Mitsvuku inowanikwawo mumakorikori, yakakura mumapurotini uye inonyanya kuwanikwa yesimbi.
11 - Tomato Products
Tomate ndiyo inokonzerwa ne potassium, asi apo inogadzirwa uye inogadziriswa mumasese, mashizha uye mashizha, muwandu we potassium inokwira zvakanyanya. Imwe hafu mukombe yemiti yemiti ya tomato inosvika mamiriyoni 450 potassium, uye lycopene, iyo inonzi antioxidant, uye yakawedzerwa mavitamine akawanda nemaminerari.
12 - Apricots Akaomeswa
Maapricik akaomeswa akareba mu potassium, ane mamiriyoni anopfuura 1 000 muhafu yekapu. Izvo zvinowedzerawo mu vitamini A, iron uye niacin. Maapuriko matsva haasi mhepo yakashata ye potassium, asi kuderedza chibereko chacho kunogadzirisa mishonga.
13 - Winter Squash
Zuva rechando, iro rinosanganisira marudzi akadai sebutternut , Hubbard, uye acorn squash, inova yakakosha inokonzera potassium ine makirogiramu anoda kusvika 600 nekombe imwe yekashikoni. Ichowo chitubu chakanaka chemaminerari kazhinji, uye anopfuura 20,000 International Unites of vitamin A. Rimwe kapu ye cubed yakagadzirwa yakagadzirwa nemagiramu matanhatu fiber uye anenge 90 makori.
14 - Bok Choy
Bok choy rudzi rwekakichi inoshandiswa muAsia ndiro. Inonaka uye inotakurwa nehutano hwakanaka. Imwe kapu yekubika yakoky ine makirogiramu anopfuura 600 emasijamu, pamwe chete nehuwandu hwevhitamini C, yakawanda mavitamini aB, zvinopfuura 7,000 zveUnited States mavitamini A uye anenge 60 micrograms mavitamini K. Uye chete anenge makori makumi maviri.
15 - Portobello Mushroom
Portobello mushroom yakakura chaizvo mu potassium. Rimwe kapu yakakanyiwa, yakakangwa kana yakabikwa portobello mushroom zvimedu zvine mapurogiramu anopfuura 500 emasijamu, asi yakawanda yeaconic. Portobello mushroom anewo mavitamini D-anenge 600 Unyanzvi Dzepasi Pose-chinhu chisingawanzoitiki kune chikafu chinogadzirwa kuti chigovera mavitamini D. akawanda.
Shoko Rinobva
Potassium ndiyo inokosha yemaminera ayo iwe unoda kwezvinhu zvakawanda zvakakosha zvinokonzerwa nehupenyu. Chero bedzi iwe uchidya kudya kwakanaka kwakakwana nemiti yakawanda yezvokudya, unofanira kuva ne potassium yakawanda.
> Sources:
> Colorado State University Extension. "Potassium uye Kudya."
> United States Dhipatimendi Rezvekurima Chirongwa Chekutsvaga Chirafu "National Nutrient Database ye Standard Reference."