Isifo Sezinso nePotassium: Ungakwakha Kanjani Ukudla Okusizayo Kwezinso

-Delile

• Kungani amazinga akho e-potassium ebalulekile?
• Ngingayinciphisa kanjani i-potassium build-up yami?
• Ukudla okufanele ukwengeze ekudleni kwakho
• Ukudla ukukhawulela noma ukugwema
• Ungayivula kanjani i-potassium ngezithelo nemifino
• Ingakanani i-potassium ephephile?
• Isifo sezinso singazithinta kanjani ezinye izidingo zami zokudla okunempilo?
• Ngisengadla ngaphandle uma nginesifo sezinso?
• Okubalulekile

Kungani amazinga akho e-potassium ebalulekile?

Umsebenzi omkhulu wezinso ukuhlanza igazi lakho kuketshezi oludlulele nemikhiqizo kadoti.

Lapho zisebenza ngokujwayelekile, lezi zindawo ezinamandla ezinqindi zingakwazi ukuhlunga amalitha wegazi ayi-120-150 usuku ngalunye, kukhiqize amalitha ayi-1 kuye kwayi-2 omchamo. Lokhu kusiza ukuvimbela ukwakheka kwemfucuza emzimbeni. Kuyasiza futhi ukugcina ama-electrolyte, njenge-sodium, i-phosphate, ne-potassium emazingeni azinzile.

Abantu abanesifo sezinso banciphise ukusebenza kwezinso. Ngokuvamile abakwazi ukulawula i-potassium kahle. Lokhu kungadala amazinga anobungozi we-potassium ukuthi ahlale egazini.

Eminye imishanguzo esetshenziselwa ukwelapha isifo sezinso iphakamisa ne-potassium, engangezela enkingeni.

Amazinga aphezulu e-potassium ngokuvamile akhula kancane ngaphezu kwamasonto noma izinyanga. Lokhu kungaholela emizweni yokukhathala noma isicanucanu.

Uma i-potassium spikes yakho ngokungazelelwe, ungathola ubunzima bokuphefumula, ubuhlungu besifuba, noma ukushaya kwenhliziyo. Uma uqala ukuhlangabezana nalezi zimpawu, shayela abezimo eziphuthumayo zasendaweni yakho. Lesi simo, esibizwa nge-hyperkalemia, sidinga ukunakekelwa ngokushesha kwezokwelapha.

Ngingayinciphisa kanjani i-potassium build-up yami?

Enye yezindlela ezinhle zokunciphisa i-potassium buildup ukwenza izinguquko ekudleni. Ukuze wenze lokho, kuzodingeka ufunde ukuthi yikuphi ukudla okuphezulu ku-potassium nokuthi yikuphi okuphansi. Qiniseka ukuthi wenza ucwaningo lwakho futhi ufunde amalebula okunomsoco ekudleni kwakho.

Khumbula ukuthi akubalulekile nje lokho okudlayo, kodwa futhi nokuthi udla kangakanani. Ukulawulwa kwengxenye kubalulekile ekuphumeleleni kwanoma yikuphi ukudla okunobungane nezinso. Ngisho nokudla okubhekwa njengephansi nge-potassium kunganyusa amazinga akho uma uwudla kakhulu.

Ukudla okufanele ukwengeze ekudleni kwakho

Ukudla kubhekwa njenge-potassium ephansi uma kuqukethe ama-milligram angama-200 (mg) noma ngaphansi kokuphaka ngakunye.

Okunye ukudla okuphansi kwe-potassium kufaka:

• amajikijolo, njengama-strawberry nama-blueberries
• ama-apula
• isithelo segilebhisi
• uphayinaphu
• ama-cranberries nejusi ye-cranberry
• ukholifulawa
• i-broccoli
• isitshalo seqanda
• obhontshisi abaluhlaza okotshani
• irayisi elimhlophe
• ipasta emhlophe
• isinkwa esimhlophe
• abamhlophe bamaqanda
• i-tuna ekheniwe emanzini

Ukudla ukukhawulela noma ukugwema

Lokhu kudla okulandelayo kuqukethe ngaphezu kuka-200 mg ngokusebenza ngakunye.

Nciphisa ukudla okuphezulu kwe-potassium njenge:

• ubhanana
• ukwatapheya
• omisiwe
• ukuthena kanye nejusi
• amawolintshi nejusi lewolintshi
• utamatisi, ujusi wetamatisi, notamatisi isosi
• udali
• isipinashi
• Amahlumela eBrussels
• hlukanisa uphizi
• amazambane (avamile futhi amnandi)
• ithanga
• amabhilikosi omisiwe
• ubisi
• imikhiqizo ye-bran
• ushizi ophansi we-sodium
• amantongomane
• yenkomo
• inyama yenkukhu

Yize ukunciphisa ukunciphisa ukudla okunothe nge-potassium kubalulekile kulabo abadla ukudla okunomkhawulo we-potassium, ukugcina inani le-potassium engaphansi komkhawulo obekwe umhlinzeki wakho wezokunakekelwa kwempilo, okuvame ukuba yi-2,000 mg ye-potassium ngosuku noma ngaphansi, kubaluleke kakhulu.

Ngokuya ngomsebenzi wakho wezinso, ungakwazi ukufaka ukudla okuncane okuphezulu nge-potassium ekudleni kwakho. Xhumana nomhlinzeki wakho wezokunakekelwa kwezempilo uma unemibuzo mayelana nokuvinjelwa kwakho kwe-potassium.

Ungayivula kanjani i-potassium ngezithelo nemifino

Uma ukwazi, shintsha izithelo nemifino ekheniwe uzakwabo abasha noma abafriziwe. I-potassium esezimpahla ezisemathinini ingena emanzini noma kujusi ekanini. Uma usebenzisa le jusi ekudleni kwakho noma uyiphuza, ingadala ukuphakama emazingeni akho e-potassium.

Ijusi livame ukuba nosawoti omningi, okuzokwenza ukuthi umzimba ubambelele emanzini. Lokhu kungaholela ezinkingeni ngezinso zakho. Lokhu kuyiqiniso nangejusi yenyama, ngakho-ke qiniseka ukuthi ukugwema nalokhu.

Uma unezimpahla ezisemathinini kuphela, qiniseka ukukhipha ijusi bese uyilahla. Kufanele futhi ugeze ukudla okusemathinini ngamanzi. Lokhu kunganciphisa inani le-potassium oyisebenzisayo.

Uma upheka isidlo esidinga imifino ene-potassium ephezulu futhi ungafisi ukufaka esikhundleni, empeleni ungadonsa enye ye-potassium ku-veggie.

INational Kidney Foundation yeluleka le ndlela elandelayo yokuvuza kwamazambane, ubhatata, izaqathe, ama-beet, isikwashi sasebusika ne-rutabagas:

1. Cwecwa imifino bese uyibeka emanzini abandayo ukuze ingabi mnyama.
2. Hlanganisa imifino ibe izingxenye ezi-1/8-intshi-obukhulu.
3. Yihlanze emanzini afudumele imizuzwana embalwa.
4. Faka izingcezu okungenani amahora amabili emanzini afudumele. Sebenzisa inani lamanzi eliphindwe kashumi kunani lemifino. Uma ucwilisa imifino isikhathi eside, qiniseka ukuthi ushintsha amanzi njalo emahoreni amane.
5. Hlanza imifino ngaphansi kwamanzi afudumele futhi imizuzwana embalwa.
6. Pheka imifino ngemali ephindwe kahlanu kunani lemifino.

Ingakanani i-potassium ephephile?

Kunconywa ukuthi abesilisa nabesifazane abaphilile abangaphezu kweminyaka engu-19 badle okungenani ama-3,400 mg kanye nama-2,600 mg we-potassium ngosuku, ngokulandelana.

Kodwa-ke, abantu abanesifo sezinso abasekudleni okunomkhawulo we-potassium ngokuvamile badinga ukugcina i-potassium yabo ingaphansi kuka-2,000 mg ngosuku.

Uma unesifo sezinso, kufanele uhlolwe i-potassium yakho ngudokotela wakho. Bazokwenza lokhu ngokuhlolwa kwegazi okulula. Ukuhlolwa kwegazi kuzonquma izinga lakho lenyanga le-potassium millimoles ngelitha ngalinye legazi (mmol / L).

Amazinga amathathu lawa:

• Indawo ephephile: 3.5 kuya ku-5.0 mmol / L
• Indawo yokuqapha: 5.1 kuye ku-6.0 mmol / L
• Indawo eyingozi: 6.0 mmol / L noma ngaphezulu

Udokotela wakho angasebenza nawe ukunquma ukuthi ingakanani i-potassium okufanele uyiphuze nsuku zonke, ngenkathi futhi ugcina ileveli ephezulu yokudla okunokwenzeka. Bazophinda futhi baqaphe amazinga akho ukuqinisekisa ukuthi uhlala ngaphakathi kwebanga eliphephile.

Abantu abanamazinga aphezulu e-potassium abanazo izimpawu ngaso sonke isikhathi, ngakho-ke ukugadwa kubalulekile. Uma unezimpawu, zingafaka:

• ukukhathala
• ubuthakathaka
• ukuba ndikindiki noma ukuhayiza
• isicanucanu
• ukuhlanza
• ubuhlungu besifuba
• ukushaya okungajwayelekile
• ukushaya kwenhliziyo okungaqondakali noma okuphansi

Isifo sezinso singazithinta kanjani ezinye izidingo zami zokudla okunempilo?

Uma unesifo sezinso, ukuhlangabezana nezidingo zakho zokudla okunempilo kungaba lula kunalokho ucabanga. Icebo lokuthola i-hang yento ongayidla nokuthi yini okufanele uyinciphise noma uyisuse ekudleni kwakho.

Ukudla izingxenye ezincane zamaprotheni, njengenkukhu nenyama yenkomo, kubalulekile. Ukudla okunothe ngamaprotheni kungadala ukuthi izinso zakho zisebenze kanzima kakhulu. Ukunciphisa ukudla kwakho kwamaprotheni ngokwenza ukulawulwa kwengxenye kungasiza.

Kubalulekile ukuthi uqaphele ukuthi ukuvinjelwa kwamaprotheni kuncike ezingeni lakho lesifo sezinso. Khuluma nomhlinzeki wakho wezokunakekelwa kwempilo ukuthola ukuthi kufanele usebenzise amaprotheni amangaki usuku ngalunye.

I-Sodium ingakhuphula ukoma futhi iholele ekuphuzeni uketshezi oluningi kakhulu, noma ibangele ukuvuvukala komzimba, zombili lezo ezingalungile ngezinso zakho. I-Sodium iyisithako esifihliwe ekudleni okuningi okuhlanganisiwe, ngakho-ke qiniseka ukuthi ufunda amalebula.

Esikhundleni sokufinyelela usawoti wokunandisa isitsha sakho, khetha amakhambi nezinye izinongo ezingafaki i-sodium noma i-potassium.

Kuzodingeka futhi ukuthi uthathe i-phosphate binder ngokudla kwakho. Lokhu kungavimbela amazinga akho e-phosphorus ukuthi angakhuphuki kakhulu. Uma la mazinga ephakeme kakhulu, angadala ukwehla okuphambene kwe-calcium, okuholele emathanjeni abuthakathaka.

Ungase futhi ucabangele ukunciphisa i-cholesterol yakho kanye nokudla okuphelele kwamafutha. Lapho izinso zakho zingahlungi kahle, ukudla ukudla okusindayo kulezi zinto kuba nzima emzimbeni wakho. Ukukhuluphala ngokweqile ngenxa yokungadli kahle kungafaka nengcindezi ezinsweni zakho.

Ngisengadla ngaphandle uma nginesifo sezinso?

Ungakuthola kuyinselelo ekuqaleni, kepha ungathola ukudla okunobungane nezinso cishe kuzo zonke izinhlobo zokudla. Isibonelo, inyama eyosiwe noma eyosiwe kanye nokudla kwasolwandle kuyizinketho ezinhle ezindaweni zokudlela eziningi zaseMelika.

Ungakhetha futhi isaladi esikhundleni sohlangothi olususelwa kumazambane njengama-fries, ama-chips, noma amazambane acubuziwe.

Uma usendaweni yokudlela yase-Italy, yeqa isoseji ne-pepperoni. Esikhundleni salokho, namathela kusaladi elula ne-pasta enososo ongasetshenziswanga utamatisi. Uma udla ukudla kwaseNdiya, hamba izitsha ze-curry noma inkukhu yaseTandoori. Qinisekisa ukugwema udali.

Njalo ungaceli usawoti ongeziwe, futhi ufakwe okokugqoka nososo eceleni. Ukulawulwa kwengxenye kuyithuluzi eliwusizo.

Amanye ama-cuisine, njenge-Chinese noma i-Japanese, ngokuvamile aphezulu nge-sodium. Uku-oda kulezi zinhlobo zokudlela kungadinga i-finesse ethe xaxa.

Khetha izitsha nge-steamed, esikhundleni selayisi ethosiwe. Ungafaki i-soy sauce, i-fish sauce, noma yini equkethe i-MSG ekudleni kwakho.

Izinyama ze-Deli nazo zinosawoti omningi futhi kufanele zigwenywe.

Okubalulekile

Uma unesifo sezinso, ukunciphisa umthamo wakho we-potassium kuzoba yinto ebalulekile empilweni yakho yansuku zonke. Izidingo zakho zokudla zingaqhubeka nokushintsha futhi zizodinga ukuqashwa uma isifo sakho sezinso siqhubeka.

Ngaphezu kokusebenza nodokotela wakho, ungakuthola kuwusizo ukuhlangana nesazi sokudla kwezinso. Bangakufundisa ukuthi ungafunda kanjani amalebula okunomsoco, ubuke izingxenye zakho, futhi uhlele nokudla kwakho isonto ngalinye.

Ukufunda ukupheka ngezinongo ezahlukahlukene kanye nezinongo kungakusiza ukuthi unciphise ukudla kwakho usawoti. Iningi lokufakwa esikhundleni sikasawoti lenziwe nge-potassium, ngakho-ke akunamkhawulo.

Kufanele futhi ubonane nodokotela wakho mayelana nokuthi kungakanani uketshezi ongaluthatha ngosuku ngalunye. Ukuphuza uketshezi oluningi, ngisho namanzi, kungakhokhisa izinso zakho intela.