Kucetyiswa ukuba udle malunga namaqhekeza ama-5 ngosukungokunjalo nemifuno. Ngazo siya kuba sinika umzimba wethu zonke iivithamini, izondlo kunye neeminerali esizidingayo. Kodwa kule yokugqibela, namhlanje sishiywe nge potassium. Kuba iyimfuneko ngokupheleleyo kumzimba wethu kuba ilawula umsebenzi wemithambo-luvo.
Kodwa kungekhona nje kuphela, kodwa inceda i-contract ye-muscle kunye ukubetha kwentliziyo yethu kuchanekile. I-Potassium inika izondlo amandla afunekayo ukuze zingene kwiiseli. Xa inqanaba le-potassium linganele, izinga lentliziyo yethu liya kutshintsha, siya kuziva sinesiyezi, sidinwe kwaye sibe ne-cramps ye-muscle.
Ibhanana sisiqhamo esine potassium eninzi
Imifuno nayo ityebile kwi-potassium, kuyinyaniso, kodwa ekubeni ngoku kukujika kweziqhamo, ngoko ngokuqinisekileyo kufuneka sikhankanye ibhanana. Imalunga ne-360mg ye-potassium nganye kwi-100 grams yesi siqhamo. Ukongeza kule nto, kufuneka kuthiwe isityebi kwi-carbohydrates, ngoko iya kusinika amandla, ukunciphisa ukukhathala. Iya kukhusela impilo yentliziyo yethu kwaye ivuselele inkqubo ye-nervous. Njengoko uyazi, kuyanelisa kakhulu kwaye nangona iiswekile ezininzi zendalo zibalelwa kuyo, iba ngumhlobo omkhulu wokutya kwethu.
Iiapilkosi
Ngesibini seeapilkosi usenokuba nazo malunga ne-200mg ye-potassium. Yintoni eyenza ukuba ibe yenye yeziqhamo ezisisiseko ukuze ukwazi ukuphakamisa amanqanaba. Ukongeza kwinto yokuba zimnandi, kufuneka kukhankanywe ukuba zilungele ukulawula uxinzelelo lwegazi kunye nokuthintela ukubunjwa kwe-thrombi. Kwelinye icala, ikwalwa nokugcinwa kwamanzi kwaye iphezulu kwifiber kodwa isezantsi kwicarbohydrates.
Kiwis
Ngokuqinisekileyo unazo kwisitya seziqhamo kwaye i-kiwi yenye yezo ziqhamo zibalulekileyo ebomini bethu. Bane- enevithamini C eninzi kwaye ukongeza, malunga ne-240mg ye-potassium. Kodwa kungekhona kuphela, kodwa zenziwe ngeevithamini ezingaphezu kwe-16. Ngaphandle kokulibala ukuba zifanelekile ekuphuculeni izikhuselo kunye nokuhamba kwamathumbu kunye nokukhusela amajoni omzimba. Ke, kuyo yonke le nto sele uyazi ukuba kufuneka utye i-kiwi ewe okanye ewe.
Imelon ikwanazo ne potassium eninzi
Yenye yezona zinto zihlaziyayo kwaye ngenxa yesi sizathu, inomdla kakhulu ehlotyeni. Nangona nangaliphi na ixesha kuya kuba kuhle kuba kufuneka kuthiwe iphantse ibe yi-300mg nge-100 grams yesi siqhamo. Ukongeza, inika amanzi amaninzi kwaye iivithamini zeqela A, B, C kunye ne-E. Ngaphandle kokulibala ukuba phakathi kweeminerali nayo ine-calcium okanye isinyithi ngaphezu kokuba sisiqhamo esiphantsi kakhulu sekhalori.
Ipapaya
Njengoko inomxholo ophezulu wamanzi, ibekwe njenge-diuretic elungileyo. Kakade ke, ngokuthatha ivithamin A, iya kuthanda ulusu kwaye ikhulise ukhuseleko ngenxa yokuba inevithamin C. Ikhusela izifo zentliziyo ngaphezu kokuba ne-antioxidant function. Ewe, kuyo yonke le nto yongezwa umxholo wayo ophezulu we-potassium. Ngenxa yokuba isondele kwi-390mg kwaye injalo, ibekwe njengenye yeziqhamo ezibalulekileyo. Ngaphandle kokulibala ukuba nayo ifanelekile ukuphucula ukuqhina.
Amapere
Ziba sesinye seziqhamo esihlala sinazo ekhaya, ngenxa yezizathu ezininzi. Enye yezona zinto ziphambili yincasa yayo, kodwa ngelixa sizingcamla, sifaka iipropathi ezininzi. Ekubeni zizityebi kwiivithamini kunye neeminerali, ezineempawu ezichasayo kunye ne-antioxidants. Banceda ukunciphisa umzimba kwaye banakekele impilo yentliziyo yethu. Kwimeko apho ubungazi, baya kukunyamekela ukubulela kwamehlo akho kwi-vitamin A. Kodwa kubantu abadala, babuyela kwi-potassium, banakho malunga ne-200mg nge-100 grams.