I-Potassium idlala indima ebalulekileyo ekuqinisekiseni ukusebenza ngokuzinzileyo kwendalo yonke, kwaye iyaphumelela ngakumbi xa usebenzisa iimveliso zendalo. Isixa salo mfuneko esibalulekileyo kumzimba omdala akufanele sibe ngaphantsi kwe-3000 mg. Umzimba womntwana umgangatho oqhelekileyo ngu-1000 mg ngosuku. Umsebenzi we-biological of potassium
Umsebenzi oyintloko we-potassium ngumgaqo wokulinganisela kwamanzi, apho i-sodium ithatha inxaxheba, kunye kunye nokususa umthamo ongaphezulu komzimba kunye negalelo ekupheliseni ubuqhophololo. Siyabulela umsebenzi odibeneyo wezinto ezi zimbini, izihlunu kunye neentsholongwane zisebenza kakuhle emzimbeni kwaye i-tonus ye-musculature yonke igcinwa. Ngokukodwa i-potassium ibalulekile ekusebenzeni okuzinzile kwentliziyo, isibindi kunye neentso. Imeko yamathambo, iinqanawa, iimitha zegazi ezibalulekileyo, kunye neeseli zengqondo zixhomekeke kwisixa esiphezulu se-potassium emzimbeni.
Inxaxheba ebalulekileyo ye-potassium ekwandiseni umsebenzi wee-enzymes ezithile, kunye nokuthatha inxaxheba kwi-metabolism ye-carbohydrate.
Yintoni enokusilela okanye ukungaphezu kwe-potassium
Ukungabikho kwe-potassium emzimbeni kunokuchaphazela kakubi umsebenzi weentliziyo, kunye ne-musculature. Ukungabikho kwe potassium kwithuba elingaphambili kumzimba kukhokelela ekutheni i-hypotension ye-arterial ne-neuralgia. Ngokuqhelekileyo ukungabikho kwe-potassium kubangela ukucuthwa kweendonga zeempahla zengqondo, eziza kubakho ukuphazamiseka kwixesha elizayo.
I-potassium eseleyo ayifuni kakuhle. Mhlawumbi ukuphuhliswa kwe-paresthesia yamalungu okanye i-adynamia. Nangona kunjalo, isiphumo esibi kakhulu se-hyperkalemia (i-potassium engaphezu kweyona) isilonda sesisu esincinci (ngokukodwa ukususela kwi-potassium kwiipilisi), kwakunye nokubanjwa komzimba.
Imveliso equkethe i-potassium
Ukwenza ukungahambi kwe-potassium emzimbeni, kufuneka ukwazi apho ukutya kuqulethwe khona ubuninzi. Ngokukodwa, ezi zinto ziyimveliso yesityalo. Yintoni ephawulekayo, iyakwazi ukuhlawuleka kwaye ilungele kakuhle, kuyacetyiswa ukuba ubandakanye kwimenyu yakho yonke imihla.
Eyokuqala ngokwemiqathango yemveliso ye-potassium yi- buckwheat ne-oatmeal , kunye ne- bran . Yingakho i-porridge evela kwibhakkwheat okanye i-oatmeal ngeesinkwa se-bran iyona ndlela ikhethekileyo yokutya kwasekuseni.
Inani elikhulu le potassium liqukethe iifatata , ezifumaneka kuwo wonke unyaka. Ngokomyinge, umxholo we potassium kwinye mbatata i malunga ne 800 mg. Kubalulekile ukuba ungaphutheli umzuzu wokusetyenziswa kweetatate kuhlobo lwesibindi, kuba le ndlela yokuyisebenzisa igcina isona esikhulu semveliso yamanzi, kuquka i-potassium. Xa upheka izitata, inxalenye ebalulekileyo ye potassium ilahlekile, kodwa ukuba upheka iitapile kungekho maninzi kakhulu amanzi kwaye uzame ukuyigaya, ungagcina iipropati ezingakumbi.
Ukuba awuyena umtsalane wezityalo, khawuleza ube yinye. Emva kwakho konke, isidlo sesidlo sasemini esinama- peas, iimbotyi kunye neelentile zinokunika umzimba wakho isiqingatha sezinga le-potassium yonke imihla. Imifuno iyakutywa, igalelwe, iphekwe.
Imithombo yamnandi kakhulu yamavithamini, kuquka i-potassium - iibhanana kunye neziqhamo zentrasethi . Umxholo we potassium kwiglasi yelisi ye-orange iyimitha engama-500, eninzi ibhanana enye.
I-potassium encinane kwiglasi yobisi , malunga ne-370 mg. Nangona kunjalo, ubisi luqulethe i-microelements eninzi, efana ne-calcium.
Musa ukukhawuleza ukuthenga iibhekese ukuze uthaye, kungcono ukuwuthabatha indawo yezityalo ezomileyo . Akuncedi kuphela ukugcina isibalo, kodwa ukuzalisekisa ukungena kwe-potassium. Nika ingqalelo kwi-apricots omisiwe-100 gr. esi siqhamo somileyo siya kukunika u-850 mg we potassium. Iintlanzi, nazo, akufanele zilibale. Isiqingatha seglasi ngosuku unikela umzimba 600 mg wento ebalulekileyo.
Iiloni kunye neengcongwane zizityebi kakhulu kwi-potassium. Ziye zisetyenziswe kakuhle ngasekupheleni kwehlobo okanye ekwindla yokuqala. Ekubeni ngeli xesha inani le potassium lifikelela kubo. Kwakhona ngeli xesha, utamatisi luncedo, apho 100 gram ye potassium iqukethe 380 mg ye potassium. Uncike kumasaladi kunye netamatato, ukuze ufumane isantya somhla.
Ungadli izithelo ezingenammveliso okanye ezingaphezulu kunye nemifuno, kuba umxholo weivithamini uncinci, kwaye umonakalo ungaba mkhulu.
Imithombo engcono kakhulu ye potassium
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