Ubhanana uqukethe okungenani amamiligremu angu - 450 e-potassium , okungaphezu kwamaphesenti angu-20 okudla okunconywayo kwansuku zonke komuntu omdala ojwayelekile. Lokhu kuyinani elikhulu futhi lizuzisa kakhulu impilo yemisipha kanye nenhliziyo. Kodwa-ke, idumela likabhanana njengomthombo ongapheli we- potassium liyeqiswa kancane, njengoba okunye ukudla kungaqukatha okungaphezulu kwale minerali ngamagremu ayi-100.
Okunye ukudla okuningi kwansuku zonke, njengemifino ( ubhontshisi , ubhontshisi, ubhontshisi), amanye amantongomane, amazambane, kanye nemifino ethile eluhlaza enamaqabunga, kuphezulu ku-potassium futhi kunegalelo elikhulu ekuhlangabezaneni nezidingo zansuku zonke. Yiqiniso, lokhu akusho ukuthi ubhanana awunempilo. Eqinisweni, ungomunye wezithelo ezinempilo kakhulu emhlabeni, uphelele ngokomsoco futhi kulula ukuzifaka ekudleni kwakho kwansuku zonke.
Ubhanana ugcwele i-vitamin B6 , esiza ekulweni nokukhathala nokungalali ngokubamba iqhaza ekusetshenzisweni kwamandla kanye nokuhlanganiswa kwama-neurotransmitter. I -serotonin kanye ne -norepinephrine zikhona ngokwemvelo kubhanana, kanye nezinye izakhi zokuqala, zisiza ekulweni nokucindezeleka futhi zikhuthaze isimo sengqondo esingcono. Ngenxa yokuqukethwe kwazo okuphezulu kwe-fiber , lesi sithelo sigcina ukusebenza kwamathumbu okunempilo futhi sisiza ekuvimbeleni ukuqunjelwa.
Ngokuphambene nalokho, ngaphezu kokuqukethwe kwawo kwe-potassium , ubhanana une-sodium ephansi. Ngakho-ke uwukudla okuhle kakhulu kokuvimbela umfutho wegazi ophakeme kanye nesifo sohlangothi , ikakhulukazi uma ufakwa ekudleni okucebile ngezithelo nemifino kanye nokudla okucutshungulwe kakhulu okunosawoti omningi.
Ubhanana uyindlela enhle kakhulu yokufaka esikhundleni sokudla okungenampilo ngakho-ke uyanconywa kunoma ubani ohlala efisa ushukela. Unikeza amandla emvelo ngesimo sama-carbohydrate amunca ngokushesha, kodwa futhi uhambisana ne-fiber kanye nezakhamzimba ezincane, okuvimbela ukukhuphuka okukhulu koshukela egazini okwenziwa ngamanye amaswidi. Ubhanana uyisithako semvelo esilwa ne-asidi . Ngenxa yalesi sizathu, abantu abahlushwa yi-heartburn kufanele bawafake ekudleni kwabo, kungaba njenge- dessert noma njengesidlo sakusihlwa phakathi kokudla, njengoba angasiza ekunciphiseni i-asidi ngokumboza kancane i-mucosa yesisu.
Ingakanani i-potassium ebhanana futhi kungani ibaluleke kangaka?
Uma abantu bezwa nge- potassium , bavame ukucabanga ngobhanana nezemidlalo. Ubhanana ophakathi nendawo (cishe amagremu angu-120-150 esabelo esidliwayo) uvame ukunikeza cishe ama- 350-450 mg we-potassium , yize kuye ngobukhulu kanye nokuvuthwa, ububanzi bungaba phakathi kuka -360 no-800 mg uma kuziwa ezithelweni ezinkulu kakhulu. Amagremu ayikhulu ebhanana elidliwayo aqukethe cishe ama- 350-360 mg we-potassium , okwenza kube ngesinye sezithelo ezicebile nge-potassium kanye nosizo olubalulekile lokululama kwemisipha ngemva kokuzivocavoca.
I-Potassium iyi -cation eningi kakhulu oketshezini olungaphakathi kwamangqamuzana futhi ibalulekile ekusebenzeni kahle komzimba. Ihlanganyela ekuqhutshweni kwezinzwa , ekuncipheni kwemisipha (kufaka phakathi imisipha yenhliziyo), ekusebenzeni kwezinso , kanye nasezinqubweni eziningi ze-metabolic . Ngaphezu kwalokho, isiza ukulinganisela uketshezi lomzimba futhi ilwe nemiphumela emibi ye-sodium eningi ekucindezelweni kwegazi.
Ukudla i-potassium eyanele kuhlotshaniswa nengozi ephansi yomfutho wegazi ophakeme , amathuba amancane okuhlushwa isifo sohlangothi nesifo senhliziyo , kanye nokulawulwa okungcono kwesigqi senhliziyo, kunciphisa ingozi yokuphazamiseka kwenhliziyo uma kugcinwa ngaphakathi kwebanga elijwayelekile.
Ubhanana uma kuqhathaniswa nokunye ukudla okucebile nge-potassium
Nakuba ubhanana une -potassium eningi , awukudla okunenani eliphezulu kakhulu ngamagremu ayi-100. Imininingwane evela kudathabheyisi yokwakheka kokudla ikhombisa ukuthi ubhontshisi ofana nobhontshisi, ubhontshisi omhlophe, ubhontshisi we-pinto, kanye nobhontshisi we-chickpea kunganikeza i-potassium ephindwe kabili noma kathathu kunabhanana. Isibonelo, ubhontshisi womisiwe ungaqukatha cishe i-1.700 mg ye-potassium ngamagremu ayi-100, ubhontshisi omhlophe ngaphezu kwe-1.700 mg, ubhontshisi we-pinto cishe i-1.400 mg, kanye nobhontshisi we-chickpea oseduze ne-1.000 mg.
Kukhona futhi amantongomane nembewu enamanani aphezulu kakhulu, njengama -alimondi (ngaphezu kuka-700 mg/100 g), ama-pistachios , ama -walnuts , nama -peanut athosiwe , kanye nokusanhlamvu okufana ne-quinoa nama-tuber afana namazambane , okungafinyelela ku-400-450 mg we-potassium ngo-100 g womkhiqizo. Phakathi kwemithombo yezilwane, i-salmon ivelele , enama-milligram angamakhulu amaningana e-potassium ngokukhonza ngakunye, ngaphezu kwama-fatty acid e-omega-3 awusizo.
Eqenjini lezithelo, ubhanana ugqanyiswa kakhulu no- avokhado (ovame ukuwudlula cishe ngo-480-500 mg/100 g), i- kiwi (engaphezu kuka-300 mg/100 g), izithelo ezomisiwe njenge- prunes , amadethi noma amafigi omisiwe , kanye nezinye izithelo ezintsha njenge-melon, ikhabe, umango, ama-strawberry, i-apula noma i-pear, ezinamanani aphakathi kodwa anikela uma edliwa njalo.
Lokhu kusho ukuthi, yize ubhanana ube nomkhankaso omuhle kakhulu wokumaketha njengophawu lwe-potassium, okuthakazelisa ngempela ukwakha ukudla okuhlukahlukene okuhlanganisa ubhanana neminye imithombo yezitshalo (izithelo, imifino, ubhontshisi, amantongomane kanye nezilimo eziyizigaxa) ukuze kufinyelelwe kalula izincomo zansuku zonke ngaphandle kwesidingo sokusebenzisa izithasiselo ngaphansi kwezimo ezijwayelekile.
Sidinga i-potassium engakanani ngosuku?
Izinhlangano zezempilo ezihamba phambili zincoma ukuthi abantu abadala badle cishe ama-3.500 mg e-potassium nsuku zonke ngokudla, yize inani eliqondile lingahluka kuye ngobudala , ubulili , izinga lomsebenzi, kanye nezimo zempilo zomuntu ngamunye. Ukufinyelela leli nani kulula ngokulandela iziqondiso zokudla okungenani izabelo ezinhlanu zezithelo nemifino nsuku zonke , kuhlanganiswe nemifino, okusanhlamvu okuphelele, amantongomane, namazambane.
Ukudla ubhanana owodwa noma emibili ngosuku kunganikeza phakathi kuka-700 mg we-potassium kanye nangaphezulu kuka-1.000 mg, kodwa lokhu kukodwa akwanele ukuhlangabezana nokudla okunconywayo kwansuku zonke. Kubalulekile ukufaka eminye imithombo efana nesipinashi , i-chard , amahlumela aseBrussels , amazambane , i-avocado , ama -legumes , namantongomane . Lokhu kuhlukanisa izakhamzimba futhi kuhlinzeka, ngaphezu kwe-potassium, umthombo omuhle kakhulu we-fiber, amavithamini, ama-antioxidants, kanye namanye amaminerali.
Ukudla okunezithelo nemifino emisha eningi kanye nokudla okucutshungulwe kakhulu okunosawoti (ukudla okulula okunosawoti, amasoseji, ukudla okulungele, izinkwa ezinosawoti kakhulu, amasoseji ezitolo, njll.) kuvame ukuhlinzeka nge- sodium eningi kakhulu kanye ne-potassium encane kakhulu , okwandisa ingozi yomfutho wegazi ophakeme kanye nezinkinga zenhliziyo. Ngakho-ke, kunconywa ukunciphisa ukudla okune-sodium kube ngamanani aphakathi, futhi ngesikhathi esifanayo, kwandiswe ukudla okune-potassium okuvela ekudleni okusha.
Izinzuzo ze-potassium enhliziyweni, emisipheni, kanye nasesimisweni sezinzwa
I-Potassium isebenza njenge- electrolyte ebalulekile , okusho ukuthi iyiminerali eshajwa ngogesi esisiza ukuxhumana phakathi kwamaseli. Le ndima iyenza ibe yisakhamzimba esibalulekile semisebenzi eminingana:
- Inikela ku ukufinyela kwenhliziyookusiza ukugcina ukushaya kwenhliziyo kujwayelekile.
- Bamba iqhaza ku- ukufinyela kwemisipha ngokuvamile, kokubili ekuzivocavoceni nasemisebenzini yansuku zonke.
- Kungenelela kufayela le- umsebenzi wezinzwa, okuvumela ukudluliselwa okufanele kwama-pulse kagesi.
- Siza lawula izinga lamanzi emzimbeni kanye nebhalansi ye-acid-base.
- Yiba yingxenye ye- ukukhiqizwa kwamaprotheni kanye nezinqubo eziningi ze-metabolic.
Ukudla i-potassium eyanele kuye kwahlotshaniswa ezifundweni ezahlukahlukene nokwehlisa umfutho wegazi kanye nengozi encishisiwe yesifo sohlangothi kanye nesifo senhliziyo . Ngokukhuthaza i-calcification encane yemithambo yegazi kanye nokuthuthukisa ukuqina kwemithambo yegazi, i-potassium ibhekwa njengomxhumanisi wangempela wenhliziyo.
Uma kukhona ukuntuleka okukhulu kwe-potassium (i-hypokalemia), izimpawu ezinjengobuthakathaka , ukukhathala , ukuqaqamba kwemisipha , ukuqaqamba, ukuphazamiseka kwesigqi senhliziyo, izinkinga zezinso, noma isimo sengqondo esishintshile zingase zivele. Kodwa-ke, ukufinyelela ukuntuleka okukhulu ngokuvamile kudinga isimo sezokwelapha esicashile (isibonelo, isifo sezinso, ukuphazamiseka kwe-endocrine, ukusetshenziswa isikhathi eside kwemithi ethile yokukhipha isisu, noma ukungondleki kahle okukhulu) noma ukulahlekelwa okungavamile kwe-potassium.
I-potassium eningi, izinkinga zezinso, kanye nezithako zokudla
Izinso yizitho eziphethe ukugcina inani elifanele le-potassium emzimbeni. Kubantu abaphilile, i-potassium eyengeziwe yesikhashana ekudleni ivame ukukhishwa kalula ngomchamo. Kodwa-ke, uma kudliwa inani elikhulu lezithako ze-potassium noma izithako zosawoti eziqukethe i-potassium, kungenzeka ukuthi kube ne -hyperkalemia (amazinga aphezulu kakhulu egazini), ngisho nakubantu abangenazo izimo ezikhona ngaphambilini.
I-Potassium itholakala ezithasiseleni eziningi zamavithamini namaminerali amaningi , kanye nasemikhiqizweni equkethe le minerali kuphela. Uhlobo oluvamile yi- potassium chloride , kodwa i-potassium citrate , i-phosphate , i-aspartate , i-bicarbonate , kanye ne-gluconate nazo ziyasetshenziswa . Izithasisele eziningi zinikeza amanani aphakathi, kodwa uma zihlanganiswa nokudla, zingakhulisa kakhulu inani eliphelele le-potassium.
Ngaphambi kokufaka izithasiselo ze-potassium ohlelweni lwakho, kubalulekile ukubonisana nochwepheshe wezempilo . Abanye abantu abanesifo sezinso esingamahlalakhona noma abaphuza imithi ethile (isibonelo, eminye imithi yokwehlisa umfutho wegazi noma imithi yokuhlanza i-potassium) basengozini enkulu yokuthola i-hyperkalemia . Le ngozi ingase ibe khona nakubantu abanesifo sikashukela sohlobo 1 , ukwehluleka kwenhliziyo okubangelwa ukuminyana , izifo ezithile zesibindi , noma ukungasebenzi kahle kwe-adrenal.
Kulezi zimo, kubalulekile ukulungisa ngokucophelela inani le-potassium ekudleni nasezithasiseleni, njalo ngaphansi kokuqashwa ngudokotela ngamunye. Izithasisele akufanele zithathe indawo yokudla okunempilo nokuhlukahlukene ; indima yazo iwukukwenza lokho ezimweni ezithile, lapho ukudla kuphela kunganele futhi uchwepheshe wezempilo enquma ukuthi lokhu kuyadingeka.
Indlela yokusebenzisa kangcono i-potassium ekudleni
Ukuqinisekisa ukuthi i-potassium evela ezithelweni, imifino, nokunye ukudla iyasebenza ngempela, kuyasiza ukukhumbula amathiphu ambalwa awusizo. Ukudla izithelo ezintsha, eziphelele (ezifana nobhanana, ama-apula, amapheya, noma ama-kiwi) kusiza ukulondoloza amaminerali azo, amavithamini, kanye ne-fiber. Uma kungenzeka, nokusebenzisa ikhasi elihlanziwe kahle, elidliwayo , njengakuma-apula noma amapheya, kuvimbela ukulahleka kwezakhamzimba.
Uma kwenzeka imifino , i-potassium ingancibilika emanzini okupheka. Ukuze unciphise lokhu kulahlekelwa, kungcono ukukhetha izindlela zokupheka njengokusawotisa , ukubhaka , ukubilisa kancane, noma ukuyidla ingaphekiwe , uma nje kuphephile. Uma ubilisa imifino ecebile nge-potassium (amazambane, isipinashi, i-chard, amahlumela aseBrussels, i-broccoli), inketho enhle ukusebenzisa umhluzi ku-purée, ukhilimu, noma amasobho, ngaleyo ndlela uthole enye yamaminerali akhishwe.
Ukuhlanganisa imithombo eminingana ye-potassium ngosuku olufanayo, njengobhanana wesidlo sasekuseni , isaladi eno-avokhado nemifino eluhlaza enamaqabunga, isidlo semifino emini kanye nenani elincane lamantongomane njengesidlo sokudla okulula, kwenza kube lula ukuhlangabezana nezincomo, kuyilapho futhi kuthola izakhamzimba eziningi ezivikela impilo.
Indlela yokuphila ehlanganisa ukuvivinya umzimba njalo , ukuphuza amanzi amaningi, ukulawula ukudla usawoti , nokukhetha ukudla okusha kunokudla okucutshungulwe kakhulu kuthuthukisa izinzuzo ze-potassium nezinye izingxenye zokudla, kanti ubhanana ungomunye wezithelo ezinhle kakhulu kule ndlela enempilo.
Ukufaka ubhanana njengesithelo esivamile, kanye neminye imithombo ecebile nge-potassium futhi kudliwe kumalungiselelo alula njenge-smoothies, amasaladi ezithelo, noma njenge-dessert yemvelo, kuba isu eliphumelelayo kakhulu lokunakekela inhliziyo, imisipha, kanye nenhlalakahle jikelele ngokuhamba kwesikhathi ngaphandle kwesidingo sokushintsha ukudla okuyinkimbinkimbi.