Indlela Yokwandisa I-Potassium Emzimbeni

I-Potassium iyisakhi samaminerali esinesibopho sokusebenza kwenhliziyo, ukufinyela kwemisipha, kanye namasignali wezinzwa. Abantu abaningi abayitholi i-potassium eyanele ekudleni kwabo, okuholela ezinkingeni ezihlukahlukene zempilo. Ngenhlanhla, ziningi izindlela ezihlwabusayo zokuthuthukisa indlela odla ngayo lesi sakhi esibalulekile.

Indlela Yokwandisa I-Potassium Emzimbeni: Ukudla Okucebile Nge-Potassium

Ukwenyuka kwamazinga e-potassium emzimbeni kubalulekile ekugcineni impilo nempilo yonke. Ngenhlanhla, kukhona ukudla okuningi okungasiza ekukhuliseni ukudla kwe-potassium. 

• Izithelo: Izithelo ziyimithombo emihle kakhulu ye-potassium futhi zinikeza indlela engokwemvelo yokwandisa ukudla. Ezinye zezinketho ezinhle kakhulu zifaka:
  • ubhanana: Ubhanana ophakathi nendawo uqukethe cishe u-422 mg we-potassium.
  • Amawolintshi: Iwolintshi elilodwa eliphakathi lihlinzeka cishe ngama-237 mg we-potassium.
  • Amakhabe: I-Cantaloupe nama-honeydew amakhabe acebile kakhulu nge-potassium.
  • Izithelo ezomisiwe: Amabhilikosi, ama-prunes, namagilebhisi omisiwe ayimithombo egxilile ye-potassium.
  • Ukwengeza lezi zithelo kokusanhlamvu kwasekuseni, ama-smoothie, noma ukudla okulula usuku lonke kungakhuphula kakhulu ukudla kwe-potassium.
• Imifino: Imifino ayigcini nje ngama-kilojoule aphansi kodwa futhi ipakisha i-potassium punch. Okulandelayo ezinye izinketho eziphezulu:
  • Amazambane: Izambane elibhakwe eliphakathi elinesembozo sesikhumba liqukethe cishe u-926 mg we-potassium.
  • Amazambane Ashukela: Lawa anikeza cishe u-542 mg we-potassium ngezambane ngalinye eliphakathi nendawo.
  • Isipinashi: Inkomishi yesipinashi esiphekiwe inikeza cishe u-839 mg we-potassium.
  • I-Broccoli: Inkomishi eyodwa ye-broccoli e-sautéed iqukethe cishe u-457 mg we-potassium.
  • Ukufaka le mifino ekudleni, kungakhathaliseki ukuthi kugazingiwe, kushisiwe, noma kwengezwe kumasaladi, kungasiza ukwandisa amazinga e-potassium.
• Imidumba: Imifino emidumba iyimithombo emihle kakhulu ye-potassium futhi ihlinzeka nge-fiber namaprotheni. Nazi ezinye izinketho ezicebile nge-potassium:
  • Ubhontshisi Omhlophe: Inkomishi eyodwa kabhontshisi omhlophe obilisiwe noma ophekiwe iqukethe cishe u-1,004 mg we-potassium (21% Inani Lansuku zonke).
  • Ubhontshisi we-Lima: Inkomishi egcwele yamabhontshisi we-lima okuphekiwe inikeza cishe u-969 mg we-potassium.
  • I-Lentils: Inkomishi eyodwa yama-lentile aphekwe ngokuphelele inikeza cishe u-731 mg we-potassium.
  • Ukwengeza imifino esobho, isitshulu, noma amasaladi kungakhuphula izinga lokudla kwe-potassium kuyilapho kunikeza ezinye izakhamzimba ezibalulekile.
• Imikhiqizo yobisi: Izinto zobisi azigcini nje ngokucebile nge-calcium kodwa futhi zinikeza inani elihle le-potassium. Ezinye izinketho zihlanganisa:
  • Iyogathi: Inkomishi eyodwa ye-plain, engeyona amafutha iyogathi iqukethe cishe u-579 mg we-potassium.
  • Ubisi: Inkomishi yobisi olunamafutha amancane inikeza cishe u-366 mg we-potassium.
  • Ukufaka imikhiqizo yobisi ekudleni noma ekudleni okulula kungasiza ukwandisa amazinga e-potassium.
• Izinhlanzi: Izinhlobo ezithile zezinhlanzi ziyimithombo emihle kakhulu ye-potassium. Ezinye izinketho eziphezulu zihlanganisa:
  • I-Salmon: Ingxenye yama-ounce angu-3 kasayizi we-salmon ephekiwe iqukethe cishe u-326 mg we-potassium.
  • I-Halibut: I-3-ounce yokuphakelwa kwe-halibut ephekiwe inikeza cishe u-490 mg we-potassium.
  • I-tuna: Usayizi wama-ounce angu-3 we-tuna ekheniwe emanzini unikeza cishe u-201 mg we-potassium.
  • Ukufaka izinhlanzi ekudleni izikhathi ezimbalwa ngesonto kungakhuphula ukungena kwe-potassium.
• Inyama: Nakuba inyama ngokuvamile ingahlotshaniswa nokuqukethwe okuphezulu kwe-potassium, ezinye izinhlobo zinikeza inani elihle:
  • Inkukhu: I-3-ounce enikezwa isifuba senkukhu inikeza cishe u-332 mg we-potassium.
  • Ukufaka inyama engenamafutha ekudleni kungasiza ukukhulisa amazinga e-potassium futhi kunikeze amaprotheni.
• Amantongomane Nembewu: Lezi zidlo ezincane ezinoshukela azicebile nje ngama-fatty acids anempilo kodwa futhi zinikeza inani elihle le-potassium:
  • Ama-alimondi: Ikota yenkomishi ye ama-alimondi iqukethe cishe u-200 mg we-potassium.
  • Amantongomane: Ikota yenkomishi yamantongomane ihlinzeka cishe ngo-187 mg we-potassium.
  • Imbewu kabhekilanga: Ikota yenkomishi ye imbewu ye-sunflower inikeza cishe 241 mg we-potassium.
  • Ukudla amantongomane nembewu phakathi kokudla noma ukuzifaka kumasaladi neyogathi kungasiza ukwandisa ukudla kwe-potassium.

Amathiphu Awusizo Okwandisa Ukudla Kwe-Potassium

• Qala usuku ngesidlo sasekuseni esicebile nge-Potassium: Engeza ubhanana osikiwe ku-cereal noma uhlanganise isipinashi ku-smoothie yasekuseni.
• I-Snack Smartly: Khetha izithelo ezomisiwe, amantongomane, noma iyogathi njengokudla okulula usuku lonke.
• Faka Izinhlobonhlobo Zemifino Ekudleni: Khomba ukugcwalisa uhhafu wepuleti ngemifino ngesikhathi sasemini nakusihlwa.
• Khetha Ukudla Okuphelele: Ukudla okuphelele ngokuvamile kuqukethe i-potassium eningi kunokudla okugayiwe.
• Pheka ngezithako ezinothe ngePotassium: Sebenzisa ubhontshisi omhlophe esobho noma wengeze isipinashi ezitsheni zepasta.
• Khetha Uphudingi Onothe ngePotassium: Jabulela isaladi lesithelo noma ubhatata obhakiwe nesinamoni ukuze uthole uphudingi.

Isiphetho

Ukufaka ukudla okunothe nge-potassium ekudleni kwakho kwansuku zonke kuba nomthelela omkhulu empilweni yakho yonke kanye nenhlalakahle yakho. Lesi sihloko sigqamise izinketho ezihlukahlukene, kusukela ezithelweni nemifino kuya kumaprotheni amancane nemikhiqizo yobisi, konke okungasiza ukukhulisa amazinga akho e-potassium. Ungakwazi ukuthuthukisa kalula ukudla kwakho kwe-potassium futhi usekele imisebenzi ebalulekile yomzimba wakho ngokwenza izinguquko ezilula ekudleni kwakho, njengokudla amantongomane noma ukwengeza isipinashi kuma-smoothie akho.

Dt. I-Sushma
Udokotela Wokudla kanye Nokudla Okunempilo