Matenda a mtima ndi amene amayambitsa imfa padziko lonse lapansi. Kuperewera kwa chilengedwe, motere, kumapangitsa kuti munthu akhale ndi moyo wochita zinthu mopupuluma, nthawi yomweyo, chakudya chokwanira chokwanira komanso chokwanira. Zonsezi zimapangitsa kuti matenda a mtima apitirire. Komabe, mndandandawu ukhoza kuwonjezeredwa ndi mfundo ina yofunika: monga kudakhalira, mu zakudya za anthu ambiri pali kusowa kosaoneka kwa potaziyamu ndi magnesium, ndipo zinthu ziwirizi ndizofunikira pa thanzi ndi chitetezo cha mtima. Pofuna kupeŵa vutoli, tsopano tikudziŵa kuti ndi zinthu ziti zomwe zimapezeka potaziyamu ndi magnesium.
Potaziyamu
Zikuwoneka kuti sivuta kudzipezera nokha ndi banja lanu lonse ndi zinthu zowonjezera potaziyamu, ingomangolani tsiku ndi tsiku chinachake kuchokera mndandandawu:
- nyama zonenepa;
- Zomera: buckwheat, mapira, oats;
- mbatata khungu;
- zinamera tirigu;
- nyemba zobiriwira, nyemba ndi soya;
- mchere;
- kaloti, beets, radish, tsabola, dzungu, biringanya, kabichi, chimanga;
- mavwende ndi mavwende;
- yamatcheri, maapulo, currants, yamatcheri, kiwi, mapeyala, mapeyala , mabulosi akuda, mphesa;
- masiku, apricots owuma, zoumba, prunes, nkhuyu;
- walnuts ndi hazelnuts.
Kuphatikiza potaziyamu, calcium ndi magnesium ndizothandiza kwambiri pamagetsi. Mtundu woterewu ukhoza kukupatsani zakudya zovuta. Monga mukuonera, potaziyamu ikhoza kupezeka muzinthu zambiri zomwe zimapezeka ku dera lathu. Zimangokhala kuti tipeze kuchuluka kwa zomwe timafunikira:
Chizolowezi kwa munthu wamkulu wathanzi ndi 2 magalamu pa kilogalamu ya kulemera. Kwa amayi apakati, chizoloŵezi chimakula kufika 3 g, ndi ana - 20 mg / kg.
Ndi zinthu zomwe zili ndi potaziyamu, tinatulukamo, tinafika kutembenuka ndi magnesium:
- nthochi, apricots, raspberries, strawberries, strawberries, mapichesi;
- nyemba zoyera;
- sesame;
- mbatata, sipinachi;
- mtedza;
- nsomba zamadzi ophika;
- nyama ya kalulu.
Ma potassium ndi magnesium amapezeka mu nyama ndi mkaka. Kuti tipindule kwambiri ndi thanzi, tikukulimbikitsani kuti musankhe zakudya zopanda mafuta, chifukwa palibe potaziyamu yomwe ingathandize kuchotsa mafuta onse mutatha kudya ndi nyama yokazinga.
Madzi a apulo amadziŵika chifukwa cha potaziyamu, ndipo mapulogalamu a maapulo amathandiza kutsuka mitsempha ya magazi ndipo amathandiza kwambiri kupewa matenda a atherosclerosis.
Mlingo wa magnesiamu tsiku lililonse:
- ana - 100 mg;
- achinyamata - 100-200 mg;
- akulu - 300 mg;
- amayi apakati ndi amayi pa nthawi ya lactation - 400-500 mg.
Zamagetsi zomwe zimachepetsa potaziyamu ndi magnesium
Ngati mutadya khofi wambiri , tiyi wolimba, komanso mutenge khola ndi zokoma, mungakhale otsimikiza kuti kugwiritsa ntchito potaziyamu ndi magnesium muzinthu sikungakuthandizeni. Zakumwa zatchulidwa pamwambazi zimachepetsa msinkhu wa ma microelements onse. Momwemo, palinso madzi oledzera, mowa ndi carbonated.
Ubwino
Kumene kuli potaziyamu ndi magnesium, muli, mwina, kumbukirani kale. Ndipo tsopano tidzakhala mwatsatanetsatane pothandiza.
Aliyense amadziwa kuti potaziyamu ndi magnesium zimakhala zochepa m'mitima, tidzakambirana momwe amachitira nawo mbali:
- kuwonjezera kuphulika kwa mitsempha ya mitsempha;
- kuchepetsani mamasukidwe akayendedwe a magazi, motero chitetezo cha magazi;
- ntchito ngati yabwino prophylaxis pa kuyamba kwa atherosclerotic plaques;
- ali ndi udindo wa liwiro la mtima kutuluka;
- kuthandizira nawo zakudya zopatsa thanzi ku minofu ya mtima;
- gwiritsani ntchito njira zamagetsi.
Pano pali mndandanda wosakwanira wa ntchito zawo. Zosangalatsa?
Ngati mulibe potaziyamu ndi magnesium zokwanira m'thupi lanu, myocardium imayamba kuphulika, zimakhala zovuta kwambiri kuti muzisangalala komanso mutengere mgwirizano, ndipo zakudya zake komanso mpweya wanu umachepa. Musamazunze thupi lanu, likuthokozani chifukwa cha mankhwala aliwonse othandiza. Pewani kuvulaza, sangawatsogolere kuzinthu zabwino, kudya zakudya zatsopano komanso zowonongeka, komanso chofunika kwambiri - kusamalira mtima wanu pasadakhale, ndiye kuti nthawi yayitali.