Potassium kuyinto amaminerali abaluleke kakhulu emzimbeni. Kuyasiza ukulawula amazinga oketshezi nokuqeda imfucuza, kanye nokugcina imisipha enempilo (kufaka phakathi inhliziyo) nezinzwa.
Kubalulekile futhi ukugcina umfutho wegazi ojwayelekile nokuvikela ukushaywa yimivimbo. Ucwaningo lukuvezile lokho kunciphisa umfutho wegazi kubantu abane-hypertension.
Ukudla kwe-potassium
Uma ukhetha ukudla okunempilo, akufanele ukhathazeke, ngoba kungenzeka ukuthi unikeza umzimba wakho i-potassium eyanele. Futhi yilokho izithelo nemifino eminingi icebile kulo msoco, njenge…:
- Banana
- I-Naranja
- Sandía
- ikiwi
- Amagilebhisi, amabhilikosi, ama-plums namakhiwane omisiwe
- Ubhontshisi obanzi
- UPomelo
- sitrobheli
- Isipinashi
- Broccoli
- Izambane
- Ubhatata
- ubhontshisi
- inkinobho yomcibisholo wokuphenya
- Imililo
- I-Avocado
- Amantongomane
- Beet
- Ithanga
- Imbewu ye-sunflower
Kumele kuqashelwe ukuthi, yize kuyiyona ndlela engcono yokuyithola, imifino akuyona yodwa enikeza i-potassium. Ngaphezu kwaleli qembu lokudla, singathembela ebisi (ubisi, ama-yogurts ...), inhlanzi nenyama, nakho okwenza okuncane ukusisiza sigcine amazinga afanele. Ngokuvamile, amafutha aphansi ubisi, luqukethe i-potassium eningi. Uma kukhulunywa ngokudoba, ezinye ziqukethe okuningi kunezinye, njenge-salmon yasendle, i-tuna noma i-halibut. Ithiphu eyodwa yazo zombili izinhlanzi nenyama ebomvu, inkukhu ne-turkey ukugwema ukuyithosa.
Yazi ukuthi amanye amasu okupheka, njengokubilisa, angahlubula i-potassium kokudla okuthile okubalwe ngenhla. Icebo elihle ukuwadla eluhlaza lapho kungenzeka.
Kunconywe inani le-potassium nsuku zonke
Ngaphezu komfutho wegazi ophezulu, amazinga aphansi e-potassium ahlotshaniswa nesifo senhliziyo, isifo sohlangothi, isifo samathambo, ukuphazamiseka kokugaya ukudla, umdlavuza, kanye nokuzala. Ngakho-ke, kubalulekile ukungakunaki ukusetshenziswa kwayo.
Abantu badinga i-potassium nsuku zonke ngama-4.700 mg (abesifazane abancelisayo abangu-5.100), ngaphandle uma unesifo sezinso. Kulesi simo, izinkinga zemizwa nezicubu zingenzeka ngenxa yokuqongelelwa kwalesi simbiwa emzimbeni. Uma izinso zakho zingasebenzi kahle, hlola udokotela wakho mayelana nomkhawulo wakho wansuku zonke.
Ingakanani i-potassium ebhanana
Ubhanana ungenye yokudla okucebe kakhulu nge-potassium. Nge yabo 422mg potassium, ubhanana uhlanganisa i-9% yezidingo zakho zansuku zonke zaleli mineral. Ungayidla ngokwemvelo noma uyingeze kuzinhlamvu zakho, ama-smoothies nezinkwa. Yize kungukudla okuhle kakhulu okunothe nge-potassium, kufanele kuqashelwe ukuthi kukhona ukudla okwenza kube ngcono kakhulu.
Amazambane aphakathi nendawo (20%), inkomishi yotamatisi isosi (15%), izingcezu ezimbili zekhabe (14%), inkomishi yesikwashi semusk (12%), inkomishi yesipinashi (11%) noma inkomishi kabeet (11%) yeqa okuqukethwe yi-potassium kabhanana. Ukwazi ukudla okuningi okunothile kule mineral kuzokuvumela ukuthi ungeze umbala, ukunambitheka kanye nezakhamzimba owengeziwe ekudleni kwakho.
Ziyini izimpawu zokushoda kwe-potassium
Uma ungatholi i-potassium eyanele, imisipha yakho nezinzwa zakho kungayeka ukusebenza njengoba kufanele. Lapho umzimba ungenayo i-potassium eyanele, imisipha ingancipha. Ngale ndlela, esinye sezimpawu ukukhathala. Ngokunjalo, ingazibonakalisa yona ngokusebenzisa i-colic noma ukuqunjelwa.
Yize kungenzeka ukuthi kungenxa yokuba khona okuncane kwaleli amaminerali ekudleni, i-hypokalemia imvamisa ibangelwa ukuhlanza okunzima noma isifo sohudo, ukusetshenziswa ngokweqile kwezidakamizwa noma izidakamizwa, kanye nokusebenzisa kabi utshwala.
I-potassium eningi kakhulu (i-hyperkalemia)
Ukuphakama kwezinga legazi nakho kungadala izinkinga zempilo, yingakho ukuthatha izithasiselo ngaphandle kokuqondiswa ngudokotela kungelulekwa. Izimpawu zawo ubuthakathaka bemisipha, ukushaya kwenhliziyo okungajwayelekile, nesicanucanu. Abantu abajwayele kakhulu i-hyperkalemia - okungaholela nasekuqulekeni - banjalo abanenkinga yezinso. Kungenzeka futhi ngenxa yemithi ethile noma ngenxa yokuthi umzimba awenzi ngokwanele amahomoni athile.
Imvamisa iphathwa ngemithi noma nge-dialysis (umshini osiza izinso ukwenza umsebenzi wazo wokuhlanza igazi).
Izinzuzo ze-potassium
Isakhamzimba esisikhathazayo kulo mcimbi kusiza ukususa i-sodium eyeqile emzimbeni ngomchamo ngosizo lwezinso. Lokhu kuvimbela umfutho wegazi ophakeme, ngoba lokhu kungadalwa amazinga aphezulu kakhulu e-sodium.
Enye inzuzo emele ukucindezelwa kwegazi ihlobene nezindonga zemithambo yegazi. Lapho ziqine kakhulu kungaholela ekunyukeni kwegazi. Futhi le minerali ibasiza baphumule.
Njengoba ukhula, amathambo akho ajwayele ukuba aqhekeke. Le nkinga ingabhebhethekiswa yi-acid eyeqile, umphumela wokudla okunothe nenyama nobisi. Faka esikhundleni sokudla okunothe nge-potassium - ikakhulukazi izithelo nemifino. kunganciphisa i-osteoporosis.
I-Potassium ilungele inhliziyo, ukubamba iqhaza ngokoqobo kukho konke ukushaya, kanye nakuwo wonke amasistimu enhliziyo nemithambo ngokubanzi. Ngaphezu kwalokho, ibamba iqhaza ekuvimbeleni amatshe ezinso abuhlungu.