Iwe unoda potassium yakawanda paunotanga kudya kweka-carb
Kunyanya kana uchitanga kubuda pakudya kwema-carb, unoda kuve nechokwadi kuti uri kuwana potassium yakakwana . Iwe unganetseka kuti zvii zvekudya zvinogona kupa potasium asi zvichiri zvishoma muma carbohydrates.
Potassium Inodiwa Pakutanga Zvokudya Zvishoma-Carb
Svondo rokutanga kana zvimwe zvekudya zvakaderera-carb zvinogona kuita kuti potassium zvive zviduku. Ichi ndechokuti glycogen (iyo ndiyo iyo muviri unochengetedza makhahydrates), yakafa pakutanga.
Potassium inoshandiswa mukugadzirisa glycogen kupa glucose mumuviri. Glycogen uye potassium inodzokera kune zviyero zvakakwana sezvo kudya kwako kunopfuurira. Asi potaziyamu haisi kuchengetwa saka iwe unoda kuve nechokwadi kuti uri kuwana zvakakwana munguva yekutanga yezvokudya zvakaderera-carb.
Kunze kwebasa rayo mu glycogen metabolism, potasium inokosha pamwoyo kushanda uye musimba kuputika, kusanganisira misoro inotapira yemakumbo ako ekudya. Inofanirwa kuve yakakosha mumutumbi nguva dzose.
Iwe Unoziva Zvakawanda Zvipi NezvePotassium Mukudya?
Ndeupi wezvokudya zvinotevera zvaunofunga kuti zvakanyanya mu potassium?
a) 1 kapu yogurt
b) 1/2 mukombe yakabikwa sipinashi
c) 1 bhanana iri pakati
d) 1/2 mubhuku
e) 1 kapu yakabikwa broccoli yakagadzirwa
f) 1 (4-ounce) yenguruve yega
High Potassium uye Low-Carb Foods
Heano zvokudya izvo zvakagadzirwa ne potassium. Sezvaunogona kuona, zvose zvinenge zvakakwirira mu potassium. Wakashamiswa here kuti yogurt ndiyo yakakwirira?
Zuva rega rega rinoridzirwa kudya kwe potassium ine 4700 mg zuva rega rega.
- 1 mukombe yogurt : 573 mg potassium
- 1 (4-ounce) gorosi chikafu (basa): 514 mg
- 1 kapu yakabikwa yakagadzirwa broccoli : 458 mg
- 1/2 avocado : 436 mg
- 1 bhanana yakasviba: 422 mg
- 1/2 mukombe yakabikwa sipinashi : 420 mg (mamwe magira akadai sa chard akafanana)
Zvimwewo yakakwirira ye potassium, zvokudya zvakaderera-carb zvinosanganisira:
- 3 ounces mutsara wemagetsi: 534 mg
- 4 ounces nyuchi (sirloin): 495 mg
- 4 ounces Sarimoni yakabikwa: 480 mg
- 1 kapu yemvura mushroom : 390 mg
- 1 mukombe wakakwana mukaka: 369 mg
- 1 kapu yakasikwa chicken nyama nyama: 358 mg
- 2 tablespoons matanate paste: 342 mg
- 1 3x3-inch Miracle Brownie : 333 mg (chokoti yakakwirira mu potassium)
- 1 kapu yekuririflower : 303 mg
- 2 tablespoons peanut butter: 240 mg
- 6 Asparagus spears: 194 mg
- 1 kapu black tea : 88 mg
Mamwe emvura yakakwirira yepamusoro (asi yakakwirira- carb ) zvokudya zvinosanganisira mbatatisi namaarangi.
High-Potassium / Low-Carb Recipes
- Low-Carb Cucumber Yogurt Sauce Recipe : Iyi recipe inobva muchiGiriki tzatziki sauce. Mvura yakachena, parsley kana dill rinowedzera kungobata zvakanaka. Nhamba yegoriki yaunoshandisa ndeyechokwadi kuvira uye, kana iwe usingadi "bite" yekiki yakasvibira, unogona kushandisa poda yeglic panzvimbo panzvimbo.
- Low-Carb / Shuga-Free Bread Bread Recipe : Maamondi efa anomiririra hupfu hwechinangwa-chinangwa mumutsara uyu. Kunyange zvazvo yakakwirira mu potassium, bhanana ndiyo michero ine shuga yakakwirira. Saka, kunyange zvazvo chikafu ichi chisingazoshandi kune mumwe munhu pazvokudya zvakaderera zvikuru, pamakiromita matanhatu chete emaketheni emaketani necheka, iyo yakawanda kwazvo mu carbs kupfuura kazhinji koroka chingwa.
> Kwakabva:
> USDA National Nutrient Database ye Standard Reference, Release 28. USDA. https://ndb.nal.usda.gov/ndb/.