12 Ukudla Okune-Potassium Ephezulu

I-Potassium iyimaminerali ebalulekile esiza ukugcina umfutho wegazi ojwayelekile, isekela ukusebenza kwemisipha nezinzwa, futhi igcine uketshezi lulingana emzimbeni. Abantu abaningi abalitholi inani elanele le-potassium ekudleni kwabo. Nakuba ubhanana uvame ukubhekwa njengomthombo wokudla ongcono kakhulu we-potassium, okunye ukudla okunomsoco okuningi kuqukethe i-potassium eyengeziwe ngokukhonza. Lapha, sizohlola ukudla okumnandi okungu-12 okuphezulu kwe-potassium, ukuthi udinga malini nsuku zonke, kanye nezinzuzo zokuthola okwanele kwale mineral ebalulekile. 

12 Ukudla Okune-Potassium Ephezulu

I-Potassium iyiminerali ebalulekile edlala indima ebalulekile ekuthuthukiseni impilo yenhliziyo nemithambo yegazi, ivumele ukusebenza kwemisipha, nokulawula amazinga oketshezi emzimbeni. Kunokudla okuningi okunomsoco okunganikeza inala yalesi sakhi esibalulekile. Nakhu okungu-12 kokudla okuphezulu okune-potassium nezinzuzo zako.

1. Ubhontshisi: Ubhontshisi njengobhontshisi omhlophe, ubhontshisi wezinso kanye nobhontshisi omnyama konke ukudla okune-potassium ephezulu, ubhontshisi omhlophe uhlinzeka ngo-1004 mg inkomishi ngayinye ephekiwe (21% Daily Value (DV)). 

• Ubhontshisi futhi uhlinzeka ngamaprotheni kanye ne-fiber. 
• Angasetshenziswa ekwenzeni amasobho, izitshulu, ama-tacos, amasaladi kabhontshisi nokunye.

2. Ubhatata: Ubhatata uyimifino eminyene yezimpande ehlinzeka ngo-542 mg we-potassium kumazambane abhakiwe aphakathi nendawo (12% DV). 

• Futhi ziyimithombo emihle kakhulu kavithamini A, uvithamini C, i-fiber kanye nama-carbohydrate ayinkimbinkimbi. 
• Zama ukugaya ubhatata noma wengeze okugazingiwe noma osiwe ekudleni.

3. Isipinashi: Isipinashi singenye yemifino enothe kakhulu nge-potassium, eno-540 mg inkomishi ngayinye ephekiwe (12% DV). 

• Futhi inikeza inqwaba ye-vitamin A, i-vitamin K, i-folate, i-magnesium nokuningi. 
• Isipinashi esisha singafakwa siluhlaza kumasaladi namasemishi. 
• Isipinashi esiqandisiwe singashiswa ngokushesha noma sengezwe esobho noma ku-casseroles.

4. Ikhabe: Ikhabe eliqabulayo, elinojuzi lino-592 mg we-potassium ekuphakeni kwezinkomishi ezi-2 (13% DV). 

• Iqukethe inani eliphezulu lamaVithamini A no-C. 
• Ikhabe lingasikwa libe ama-wedge, ama-cubes noma amabhola ukuze ulidle kalula noma nini.

5. Amanzi Kakhukhunathi: Amanzi ngokwemvelo afaka amanzi ngaphakathi kukakhukhunathi amancane aqukethe 600 mg potassium inkomishi ngayinye (13% DV). 

• Iphinde inikeze ama-electrolyte afana ne-magnesium ne-sodium. 
• Amanzi kakhukhunathi enza isiphuzo esihle sangemuva kokujima. 
• Bheka izinhlobo ezingenashukela ngaphandle kwamajusi angeziwe noma ukunambitheka.

6. Ukotapheya: Ukotapheya yizithelo ezinokhilimu, ezicebile ezihlinzeka ngo-345 mg we-potassium ngesigamu sesithelo ngasinye (inani elingu-7% lansuku zonke noma i-DV). Ezinye izinzuzo zifaka:

• Iqukethe amafutha anempilo, uvithamini K, kanye ne-folate
• Ukuthungwa okubushelelezi kubenza badle ngezindlela ezihlukahlukene. Ungaxuba ukwatapheya ube amasaladi, amasemishi, ngisho namadiphu afana ne-guacamole.

7. Ama-lentile: Njengamalungu omndeni we-legume, ama-lentils abelana nge-potassium ephezulu kabhontshisi. Bano-731 mg we-potassium inkomishi ngayinye ephekiwe (16% DV). 

• I-Lentils ibuye ibe namaprotheni, i-fibre, i-folate, i-iron nokunye.
• Amalentili abomvu, ansundu, aluhlaza namnyama asebenza kahle kuma-Indian dal, amasobho, izitshulu namasaladi.

I-8 TI-omato Namathisela: Unamathisele utamatisi ogxilile unikeza u-664 mg we-potassium ngezipuni ezi-3 (14% DV). 

• Iphinde inikeze uvithamini C kanye ne-lycopene. 
• Bheka unamathisele utamatisi eshubhuni noma ikani ngaphandle kosawoti owengeziwe noma ushukela. 
• Yisebenzise ukwengeza ukunambitheka kukatamatisi ocebile kumasoso, izitshulu nokunye.

9. I-Butternut Squash: Ngo-582 mg we-potassium inkomishi ngayinye ephekiwe (12% DV), i-butternut yasebusika efana ne-squash, iwumthombo omuhle kakhulu wale mineral. 

• Banikeza namavithamini A no-C. 
• I-squash ye-butternut ethosiwe ukuze uveze ubumnandi bayo bemvelo. 
• Yigcobe ube isobho noma uyengeze elayisi noma ezitsheni ze-pasta.

10. Amazambane: Amazambane angenalutho ane-potassium ephezulu, angu-620 mg izambane ngalinye eliphakathi eliphekwe ngesikhumba (13% DV). 

• Khetha izindlela zokupheka ezinempilo njengokubhaka, ukubilisa noma ukugazinga. 
• Amazambane abhakwe phezulu nobhontshisi, imifino noma i-salsa ukuze uthole isidlo esiphelele.

11. Amabhilikosi Omisiwe: Amabhilikosi omisiwe aqukethe 1,101 mg we-potassium inkomishi ngayinye (24% DV), okuwenza abe omunye wemithombo egxile kakhulu. 

• Baphinde banikeze i-fibre, i-beta-carotene nama-antioxidants. 
• Amabhilikosi omisiwe enza ukudla okulula okuphathekayo, noma nini.

12. I-Swiss Chard: I-Swiss chard iyimifino eluhlaza enamahlamvu ano-961 mg we-potassium inkomishi ngayinye ephekiwe (20% DV) - ngaphezu kukabhanana! 

• Futhi inothe ngovithamini K, uvithamini A, i-magnesium nama-antioxidants. 
• Zama ukugcoba i-Swiss chard ngogalikhi namafutha omnqumo noma uyengeze esobho.

Ingakanani I-Potassium Oyidingayo?

I-Potassium iyisidingo esiyimpoqo futhi sansuku zonke semizimba yethu ukuze sibe nempilo enhle. Inani elinconyiwe, noma i-Daily Value (DV), kubantu abadala abaningi, ngu-4700 mg we-potassium ngosuku. 

Nakuba lokho kungase kuzwakale njengokuningi, kungafezwa ngokudla ukudla okuhlukahlukene okugxile ekudleni okugcwele, okune-potassium njengezithelo, imifino, ubhontshisi nodali. Inkinga ukuthi amaphethini abantu abaningi abadla nsuku zonke ayashoda ku-potassium futhi anikeze i-sodium eningi kakhulu. Konke lokho kukasawoti oweqile kanye nokudla okwanele okunikeza amaminerali kungaholela kumfutho wegazi ophakeme kanye nezinkinga zenhliziyo phansi komgwaqo. Kuyinkinga evamile ethinta impilo yomphakathi.

Ngenhlanhla, ukwenza izinguquko ezimbalwa ezilula kungasiza ukwandisa amazinga akho e-potassium okudla: 

• Zama ukushintsha ukudla okulula okugayiwe ukuze uthole umkhiqizo omusha. 
• Faka ubhatata, isipinashi, utamatisi namanzi kakhukhunathi njalo ekudleni kwakho. 
• Ungakhohlwa mayelana nobhontshisi nama-lentils - bapakisha i-potassium punch. 

Ukugxila ekudleni kwemvelo esikhundleni sezinto ezipakishiwe kungaqinisekisa ukuthi kune-potassium eyanele ekudleni kwakho. Bhanqa lokhu nokunciphisa usawoti owengeziwe, futhi uzosekela impilo enhle yenhliziyo nemithambo yegazi ngokuhamba kwesikhathi.

Isiphetho

Nakuba ubhanana unikeza inani elifanele le-potassium, ezinye izithelo eziningi, imifino, ubhontshisi, nodali ziqukethe okwengeziwe ngokuphakelwa ngakunye. Hlela ukuthola i-potassium yakho yansuku zonke emithonjeni yokudla okuphelele njengobhatata, isipinashi, amanzi kakhukhunathi, ubhontshisi omhlophe, utamatisi unama, amazambane, nokunye. Ukufaka izinhlobonhlobo zokudla okunothe nge-potassium njengengxenye yokudla okunomsoco kusiza ukuqinisekisa ukuthi uthola okwanele kwale mineral edingekayo ukuze usekele impilo yenhliziyo, ukusebenza kwemisipha, ukusayinda kwezinzwa nokulinganisela koketshezi.