Zakudya zomwe zili ndi potaziyamu

Potaziyamu ndi mchere wamtengo wapatali womwe umachita nawo ntchito ya mtima. Ngati mankhwalawa sali oyenera, mwayi wa chiphuphu umakula. Pofuna kupewa matenda, ndikulimbikitsanso kuti muzikhala ndi zakudya zowonjezera patsiku. Popeza nsombayi ndi yaikulu, mungathe kupeza chakudya chomwe mumakonda.

Malinga ndi ziŵerengero, anthu ambiri padziko lapansi alibe potassium . Komanso, izi zimawonjezera kuchuluka kwa mavuto ndi mtima wamtima.

Ndi zakudya ziti zomwe zili ndi potaziyamu?

Pali zinthu zambiri, zomwe zikuphatikizapo izi, pakati pawo ndi:

1. Matimati wa phwetekere . Ndi bwino kukonzekera nokha, kapena posankha, mvetserani zokhazokha, payenera kukhala mchere. Kuphatikiza apo, mankhwalawa amaphatikizapo mankhwala ambiri ophera antioxidants, omwe amateteza maselo kuti asawonongeke.
2. Beet chomera . Chogulitsidwacho sichingaponyedwe mosayenera m'dothi, popeza sichikutanthauza potaziyamu, koma ndi lutein, yomwe ili yofunika kwambiri kwa maso. Onjezerani nsonga zosweka ku saladi.
3. Ma apricot owuma . Chomerachi chili ndi potaziyamu wambiri, komanso vitamini A ndi fiber. Ndikofunika kumvetsera mtundu posankha apricots zouma, ndi bwino kupatsa mitundu yosiyanasiyana yamdima.
4. Kuchotsa . Chipatso ichi chikuphatikizidwa moyenera pa mndandanda wa zakudya zowonjezera potaziyamu. Kuwonjezera pamenepo, zimaphatikizapo zinthu zina zomwe zimathandiza mtima.
5. Ma soya . Mbewu zonse zimaphatikizapo zinthu zambiri zothandiza, kuphatikizapo potaziyamu. Posankha makamaka mverani khalidwe la nyemba.
6. Masiku . Chogwiritsira ntchitochi sichikuthandizani kukwaniritsa zofunikira za thupi potaziyamu, komanso shuga
7. Mbatata . Mzu umenewu umakhala ndi potaziyamu wambiri. Chinthu chachikulu chokha ndicho kukonzekera bwino mbatata ndi bwino pa peel.
8. Maapulo . Zotsatira zake zimakhudza mitsempha ya mtima ndi mtima. Ndibwino kuti mugwiritse ntchito chipatso ichi kwa anthu omwe amagwira ntchito, chifukwa ali ndi zinthu zomwe zimalimbikitsa kupanga mapangidwe a magazi. Maapulo ayenera kudyedwa ndi peel, popeza pali asidi omwe amatsuka ziwiya za poizoni.

Inde, izi siziri mndandanda wonse wa mankhwala omwe ali ndi potaziyamu. Onetsetsani kuti mumagwiritsa ntchito masamba, parsley ndi sipinachi, chifukwa mulibe potaziyamu wambiri, komanso zakudya zina. Kuonjezerapo, tikulimbikitsidwa kuti mukhale ndi mabokosi ndi nthochi, ndipo mu chilimwe musaiwale za mavwende ndi mavwende. Ngakhale mu nyengo ya zipatso ndi zipatso, payenera kuperekedwa mwapadera kwa mabulosi akuda, mphesa ndi black currants, popeza ali ndi potaziyamu wambiri.

Gulu la zinthu zopangidwa mu potaziyamu

Zamagulu zokhala mu sodium ndi potaziyamu

Zinthu izi ndi zofunika kwambiri kwa thupi, ndipo zikuwoneka kuti zikugwirizana. Ndiwo malingaliro ogwiritsira ntchito potaziyamu ndi sodium yosiyana. Mitundu yomwe ili ndi yoyamba iyenera kukhala nthawi zonse mukudya . Ngakhale kuti chiwerengero cha mankhwala ndi sodium chiyenera kukhala chochepa, zimaphatikizapo beets, kaloti zamchere, etc.

Malangizo othandiza

Zakudya zam'madzi zatsopano zomwe zimatchulidwa pamwambazi sizowona zokoma zokha, komanso zimathandiza, chifukwa mumapereka thupi ndi potaziyamu wambiri. Mukhozanso kusakaniza mankhwala angapo omwe ali ndi potaziyamu ndikupeza "malo ogulitsa" omwe ali ndi mlingo woyenera wa tsikuli.

Pofuna kusunga potaziyamu wochulukirapo, zimakhala bwino kukonzekera kuti ziwombedwe kapena, makamaka, kuziwira pang'ono.