Ukudla okunothe nge-potassium
-Delile
- Ukudla okunothe nge-potassium
- Ungayinciphisa kanjani i-potassium ekudleni
- Kunconywe inani le-potassium nsuku zonke
Ukudla okunothe nge-potassium kubaluleke kakhulu ekuvimbeleni ubuthakathaka bemisipha kanye namajaqamba ngesikhathi sokuvivinya umzimba kakhulu. Ngaphezu kwalokho, ukudla ukudla okunothe nge-potassium kuyindlela yokugcwalisa ukwelashwa komfutho wegazi ophezulu ngoba kusiza ukulawula umfutho wegazi, kukhuphule ukuphuma kwe-sodium yomchamo.
I-Potassium itholakala ikakhulu ekudleni okuvela ezitshalweni ezifana nezithelo nemifino kanti inani elanele le-potassium labantu abadala lingama-4700 mg ngosuku, elitholakala kalula ngokudla.
Ukudla okunothe nge-potassium
Ithebula elilandelayo likhombisa ukudla okunenani eliphakeme kakhulu le-potassium:
| Ukudla | Inani le-potassium (100 g) | Ukudla | Inani le-potassium (100 g) |
| I-Pistachio | 109 mg | Chestnut yasePará | 600 mg |
| Amaqabunga e-beet aphekiwe | 908 mg | Ubisi olunamakhemikhali | 166 mg |
| Ukuhlakula | 745 mg | Isardard | 397 mg |
| Ukudla kwasolwandle okunomusi | 628 mg | Ubisi lonke | 152 mg |
| Ukwatapheya | 602 mg | I-Lentil | 365 mg |
| I-yogurt enamafutha amancane | 234 mg | Ubhontshisi omnyama | 355 mg |
| Ama-alimondi | 687 mg | I-Papaya | 258 mg |
| Utamatisi ujusi | 220 mg | Uphizi | 355 mg |
| Amazambane athosiwe anekhasi | 418 mg | Inhlamvu ye-Cashew | 530 mg |
| ijusi yewolintshi | 195 mg | Ijusi lamagilebhisi | 132 mg |
| I-chard ephekiwe | 114 mg | Inyama yenkomo ephekiwe | 323 mg |
| Ibhanana | 396 mg | Amazambane acubuziwe | 303 mg |
| Imbewu yethanga | 802 mg | Imvubelo kaBrewer | 1888 mg |
| Tin utamatisi isosi | 370 mg | Amantongomane | 502 mg |
| Amantongomane | 630 mg | Hazelnut | 442 mg |
| Inhlanzi ephekiwe | 380-450 mg | Inyama yenkukhu | 263 mg |
| Isibindi senkomo esiphekiwe | 364 mg | Inyama yaseTurkey | 262 mg |
I-artichoke | 354 mg | inyama yemvu | 298 mg |
| Dlulisa amagilebhisi | 758 mg | Amagilebhisi | 185 mg |
| I-Beetroot | 305 mg | ijikijolo | 168 mg |
| Ithanga | 205 mg | ikiwi | 332 mg |
| Amahlumela eBrussels | 320 mg | Isanqante eluhlaza | 323 mg |
| Imbewu ye-sunflower | 320 mg | Isilimo esidliwayo esinamagatsha anamanzi | 284 mg |
| Ipheya | 125 mg | IDamaseku | 296 mg |
| Utamatisi | 223 mg | IPENTSHISI | 194 mg |
| ikhabe | 116 mg | Tofu | 121 mg |
| Amagciwane kakolweni | 958 mg | Ukhukhunathi | 334 mg |
| I-Cottage shizi | 384 mg | Amajikijolo | 196 mg |
| Ufulawa we-oatmeal | 56 mg | Isibindi senkukhu esiphekiwe | 140 mg |
Ungayinciphisa kanjani i-potassium ekudleni
Ukwehlisa i-potassium yokudla, kufanele kulandelwe izinyathelo ezilandelayo:
- Ikhasi bese usika ukudla kube izingcezu ezincanyana bese ugeza;
- Beka ukudla epanini okucishe kugcwale amanzi bese kukuvumela ukuthi kucwile amahora amabili;
- Khama, hlambulula uphinde ukhiphe ukudla futhi (le nqubo ingaphindwa izikhathi ezi-2 kuye kwezi-3);
- Gcwalisa ipani ngamanzi bese upheka ukudla;
- Uma sekuvuthiwe, khipha ukudla bese ulahla amanzi ngaphandle.
Le ndlela inconywa futhi kubantu abanezinkinga zezinso futhi abaku-hemodialysis noma i-peritoneal dialysis, njengoba kulezi zimo i-potassium ivamise ukuba segazini. Ngaleyo ndlela, laba bantu bangakudla lokhu kudla okunothe nge-potassium, kepha bagweme ukugxila kwabo ngokweqile nokuphakeme egazini.
Uma ungafuni ukupheka ukudla, ungalungisa inani elikhudlwana bese ukuligcina efrijini eliqandayo uze ukulidinge. Bheka imenyu eyisibonelo yokudla okuphansi kwe-potassium.
Kunconywe inani le-potassium nsuku zonke
Inani le-potassium okufanele lithathwe ngosuku liyahlukahluka kuye ngobudala, njengoba kukhonjisiwe etafuleni elilandelayo:
| Inani le-potassium ngosuku | |
| Izinsana nezingane | |
| Izinyanga ezi-0 kuya kwezi-6 | 0.4 g |
| Izinyanga eziyi-7 kuya kwezingu-12 | 0.7 g |
| 1 to 3 iminyaka | 3.0 g |
| Iminyaka emi-4 kuya kwengu-8 | 3.8 g |
| Abesilisa nabesifazane | |
| Iminyaka engu-9 kuya kwengu-13 | 4.5 g |
| > Iminyaka eyi-14 | 4.7 g |
Ukushoda kwe-potassium ngokwezobuchwepheshe ebizwa nge-hypokalemia kungaholela ekulahlekelweni isifiso sokudla, amajaqamba, ukukhubazeka kwemisipha noma ukudideka. Lesi simo singenzeka uma kwenzeka uhlanza, uhudo, lapho kusetshenziswa isisu noma ngokudla njalo imishanguzo yomfutho wegazi ophezulu. Yize kungajwayelekile kangako, kungenzeka futhi kubasubathi abajuluka kakhulu.
I-potassium eyeqile nayo ayivamile, kepha kungenzeka ikakhulukazi uma usebenzisa eminye imishanguzo yomfutho wegazi ophezulu, engadala i-arrhythmias.
Bona okuningi mayelana ne-potassium eyeqile nokushoda egazini.
-Nconyisile
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