Mayelana nokuthi yikuphi ukudla okuqukethe i-potassium eningi, kufanele wazi wonke umuntu okhathalela impilo yakhe. I-Potassium iyadingeka emzimbeni, nokuntuleka kwayo kungabangela ukuthuthukiswa kokukhathala kwamanzi, futhi ukuvimbela lokhu, kubalulekile ukufaka izitsha ezithile ekudleni kwakho.
Imiphi imikhiqizo eningi ye-potassium?
Isitsha esilula futhi esazijwayele njenge-millet porridge liqukethe inani elikhulu lezinto eziwusizo. Ukuze ulethe inzuzo eyengeziwe emzimbeni, kungenzeka ukwengeze i-spoonful yobusika bemvelo obuthakathaka bemvelo, obuye ubhekisele emikhiqizweni equkethe ama-potassium amaningi.
I-Apple cider uviniga nayo ohlwini lwemikhiqizo ecebile kulokhu. Yiqiniso, kufanele ixutshwe ngamanzi ngesilinganiso se-1 tsp. uviniga nge 200ml of liquid, lokhu okuphuzwayo kungadakwa nsuku zonke, ngaleyo ndlela, ukuthola isilinganiso esidingekayo nsuku zonke potassium.
Ukudla njalo ama-apricot omisiwe, amakhiwane, umlimi omuncu kanye nomvini omisiwe, umuntu akanakwesaba ukuthi uzoba nenkinga yalowo muthi owusizo. Odokotela bayeluleka ukuba badle cishe ama-50 g izithelo zomisiwe ngosuku, lokhu kuzoba ngokwanele. Ngokuqondene nezithelo ezintsha namajikijolo, umthombo we-potassium ubhanana, amakhabe, amakhabe, currants obomvu nama-cranberries. Ehlobo nasekwindla kungcono ukunikeza izithelo ezintsha, kunokuba izithelo zomisiwe.
Ukhukhamba, utamatisi, isithombo, ithanga ne-zucchini akusizi nje ukuvimbela ukuthuthukiswa kokuntuleka kwe-potassium emzimbeni, kodwa futhi ukugcwalisa ngamavithamini amaqembu ahlukahlukene. Ngentwasahlobo, lapho kutholakala khona ukutholakala kwamavithamini okungenani, udinga okungenani ama-1-2 wokudla imifino esisha ngeviki, ukuze ugcine kahle futhi uthuthukise ukuzivikela.
Imikhiqizo efuna ukwelashwa okushisa, lapho kuningi kakhulu ye-potassium futhi equkethe ezinye izakhi, ifanele ingxoxo ehlukile. Inhlanzi efana ne- cod , i-herring ne-navaga ibhekwa njengenye yezinto ezinamagugu nemithi yamaminerali ecebile kakhulu, kodwa ukuze kugcinwe izakhiwo zayo eziwusizo, kubalulekile ukulungisa ukudla komunye umbhangqwana, kungakhathaliseki ukuthi kwenzekani isikhathi sokwelashwa okushisa. Ngakho-ke, landela ngokucophelela iresiphi yokupheka futhi ungagcini izinhlanzi ngomlilo ngaphezu kokudingekayo.
Inyosi kanye ne-ngulube isibindi kuhlanganisiwe ohlwini lokudla okunama-potassium amaningi, kubalulekile ukuwageza kahle nokuwagcoba ngaphambi kokuwashisa. Lokhu kuzosiza ukususa izinto eziyingozi futhi uhlale uphilile.