Nzira Yokusangana Nayo Nemazuva Ose Chinangwa che 4700 Milligrams
Potassium ine basa rinokosha pakuronga mwoyo, musimba basa, uye kukwana kwemvura mumutumbi. Apo patinotanga zvimwe zvokudya zvakaderera-carb, tinoderedza purogiramu ye potassium tinodya.
Kana zvichibvumirwa kudonha zvakanyanya, zvinogona kutungamirira chirwere chinonzi hypokalemia (pasi pasiziyamu) umo munhu anogona kugona mazamu, kushaya simba kwepfungwa, kuora mwoyo, kurwisa, kubuda kwenguva refu, kupera simba, kuderera kwehana, uye kuchinja mumwoyo rhythm
Nokuisa pfungwa pazvokudya zvepotasium-richine, tinogona kuchengetedza kudya kwakanaka, kwakaringana kuderera mu carbs. Asi, kunyange zvakadaro, pangave pane mamiriro ezvinhu apo kuwedzera kwekuwedzera kunodiwa kuti uite chero upi zvake hwekudya.
Low Potassium Paunotanga Kudya-Carb Diet
Kunyange zvazvo utano hwakanaka, hwakaderera-carb huchawanzopa zvinhu zvakakwana zve potassium, zvishongo zvako zve potassium zvinogona kupfupika muvhiki yekutanga kana maviri ekutanga. Izvi ndezvokuti kudya kunokonzerwa necarb kunokonzera kupera kweglycogen iyo muviri inoshandisa kuchengetedza glucose. Sezvo glycogen inoshanda ne potassium kuti igadziriswe glucose, chero dhesi muzinga re glycogen inogona kukanganisa potasium mazinga, zvakare.
Kusiyana nedzimwe maminerari, potasium haigone kuchengetwa mumuviri kuitira kushandiswa munguva yemberi. Izvo zvinenge zvichitsvairwa kunze kwemuviri kuburikidza nerutivi rwemiguta uye, saizvozvowo, inofanira kuzadzikiswa nguva dzose. Sezvo mutumbi unotanga kurongeka kune zvokudya zvitsva, mazinga e potassium anowanzotarisa paavo pachavo.
Asi, kusvikira panguva iyoyo, kazhinji hazvikuvadzi kutora potassium supplement.
Chokwadi Pamusoro Pezvokudya
Muna 2013, National Academy of Science yakagadzirisa potasiyamu inorumbidzwa kubva kune 3500 kusvika 4700 milligrams pazuva. Izvi zvaive zvichienderana nekutsvakurudza kunoratidza kuti mapoka epamusoro e potassium akabatsira kuvandudza kukwirira kweropa uye zvichida insulin kudzivisa, pamwe chete.
Izvi zvinogona kupa chinetso kune zvimwe zvidya zvakadyiwa-carb. Zvibereko nemiriwo zvinopa zvimwe zvakakwana zve potassium asi zvinogonawo kunge zvakakwirira mumakhahydrates. Zvimwe nyama uye zvegungwa zvinopa potassium yakakura uye yakaderera carbs, asi, zvichienderana nekunogara kwaunogara, dzimwe nguva inogona kuve yakakwana mumhando dzavo.
Kuwedzeresa kazhinji ndiyo nzira yakanakisisa yekuzadzisa zvido zvako zvezuva nezuva. Asi iwe unofanirwa kuchenjerera kuti unotora zvakadini. Kana ukadya zvakakwana potaziyamu, unogona kutarisana nezvinetso nehutano hwako hwehutano uye nhengo dzinokosha.
Nemhaka yeizvi, akawanda mavitivitamine muUnited States ane mapegi 99 chete e potassium mumwechete anoshumira kuti arege kushandisa zvakanyanya. Kana kutora potassium-chete kuwedzera, zvakanakisisa kupedza kudya kwako pakati pe1600 uye 2000 milligrams (40 kusvika 50 milliequivalents) pazuva kwevakuru.
Nzira Yokuwana Sei Potassium Pasina Carbs?
Vanhu vazhinji havakwanisi kuwana potasium yakaringana muzvokudya zvavo nguva dzose, kunyanya kana vachidya zvokudya zvakawanda zvakagadzirwa. Rimwe rekudya-gorobha rine zvokudya zvitsva zvese zvinowanzopa potassium yakakwana kuti iwirirane nezvinodiwa zvezuva nezuva.
Pakati peimwe yepamusoro-soro yepamusoro-soro:
- Sipinachi ine mamirigiramu 558 anoshamisa e potassium pamagiramu 100.
- Swiss chard inopa 379 milligrams pamagiramu 100 uye yakazara mu vitamini A uye C.
- A matatu-ounce ari kushandiswa kwema halibut anopa makirogiramu anoda kusvika 500 e potassium.
- A 3-ounce centre-akachekwa gorosi yegorosi inopa anenge makirogiramu 370 e potassium.
- Pasina kukwana, yakakangwa chika inopa zvinopfuura 350 milligrams pamatatu-ounce anoshumira.
- Chimwe chigunwe chakakodzwa chinopa nyama inopa 350 milligrams ye potassium yemagiramu 100.
- Maorivha ezuva nezuva anozvidzivirira 396 milligram ye potassium ne100 gm.
- Zvinyorwa zvinopa 351 milligram ye potassium pamagiramu 100 uye kupfuura fiber kupfuura yakawanda yezviyo zvose.
> Kwakabva:
> Naude, C .; Vanyori, A .; Senekal, M .; et al. "Low low carbohydrates versus isoenergetic kudya zvakakwana kuti kuderedze uremu uye hutano hwemwoyo: kuongorora kwehutano uye meta-analysis." PLoS One. 2014; 9 (7): e100652.