Potaziyamu ndilo lachitatu, chitsulo chofunika kwambiri m'thupi la munthu. Amakhala ndi gawo lalikulu pa thanzi lathu, chifukwa ali ndi udindo wothandizira kuthamanga kwa magazi, komanso ntchito ya misampha ndi mantha.
Poti potaziyamu mu thupi imakumana ndi impso - kupyolera mwa iwo, kupitirira kwake kumatulutsa kunja. Pa chifukwa chimenechi, anthu omwe ali ndi matenda a impso sayenera kuphatikizapo chakudya chawo chokhala ndi potaziyamu.
Kusowa kwa potaziyamu m'thupi sikusowa, monga potaziyamu imapezeka mu zakudya zomwe timadya tsiku ndi tsiku (madzi a lalanje, nthochi, sipinachi, nyemba, mphodza, yogurt, mkaka wotsika mafuta, salimoni).
Kusowa kwa potaziyamu m'thupi kungakwiyitse ndi zinthu zotsatirazi:
- kutsegula m'mimba;
- matenda osagwirizana ndi matenda a shuga;
- Zakudya zochepa kwambiri (zosakwana 800 calories patsiku);
- chisokonezo chachikulu;
- zovuta zamasewero;
- kugwiritsa ntchito mankhwala osokoneza bongo nthawi yaitali.
Zina mwa zizindikiro zazikulu za kusowa kwa potaziyamu m'thupi ndi izi:
- kumverera kwa kutopa ndi atoni mu minofu;
- mtima;
- kupweteka kwa mutu;
- thukuta;
- minofu yamtundu;
- kunjenjemera.
Zomwe tsiku lililonse zimafunikira munthu wamkulu mu potaziyamu ndi pafupifupi 2,000 mg pa tsiku. Potaziyamu wambiri timapeza zakudya zotsatirazi: mu banki 4, kapena mu tomato 5, kapena mu mbatata 4.
Zakudya zomwe zili ndi potaziyamu zimakhala zofunikira makamaka kwa othamanga - kuti aphimbe kutaya kwa minofu ndi potaziyamu, zomwe pamaphunziro aakulu zimachotsedwa ku thupi ndi thukuta.
Ambiri amachititsa chifukwa cha chakudya chokwanira kwambiri chomwe chili ndi sodium (mchere) wambiri. Komabe, anthu ambiri sadziwa kuti kutengeka kwambiri ndi zakudya zomwe zilibe potassium kungayambitsenso kuwonjezereka. Mavitamini ochepa kwambiri a potaziyamu ndi omwe amathandiza kuchotsa salimu ya m'thupi. Komanso, potaziyamu imatsitsa mitsempha ya magazi, motero imathandiza ntchito yabwino ya mtima.
Chinthu china chofunikira cha potaziyamu ndicho kutenga mbali mu ubongo. Njira za potaziyamu mu ubongo zimakhala ndi gawo lalikulu muzochitika za kukumbukira ndi kuphunzira. Kafukufuku wina wasonyeza kuperewera kwa mikwingwirima mwa anthu omwe amadya zakudya zambiri zomwe zili ndi potassium. Odwala matenda a shuga, kusowa kwa potaziyamu m'kudya amatha kuchepetsa m'magazi a shuga, zomwe zimayambitsa hypoglycemia.
Ena amakhulupirira kuti potaziyamu imakhala yokonda, chifukwa imayambitsa thupi pambuyo pa nkhawa. Potaziyamu imakhudzidwa ndi kuchepa kwa mafuta, mapuloteni ndi zakudya, zomwe zimawathandiza kuti azikhala ndi zakudya zambiri. Kuphatikiza apo, potaziyamu ndi imene imachititsa kuti minofu ipangidwe.
Ngati potaziyamu yomwe ili mu chakudya imalowa mthupi mochulukirapo, zowonjezera zidzathetsa mavuto awa:
- kuphwanya mtima;
- ntchito yowonongeka;
- chitukuko cha urolithiasis;
- Kufa ziwalo za mapeto (makamaka m'mabvuto).
Kodi ndi potasiyamu yochuluka bwanji yomwe imapezeka mu zakudya zosiyanasiyana, mutha kupeza kuchokera pa tebulo ili (mg / 100 g):
- mkaka wopanda mafuta opanda mafuta - 1650;
- ufa wa kakao - 1300;
- mkaka ufa wolimba - 1270;
- zopangidwa kuchokera ku bran - 1070;
- nyemba - 850;
- mchere wa mchere - 680;
- sipinachi yophika - 490;
- mtedza wopanda unsalted - 470;
- adyo - 373;
- Kusuta fodya - 360;
- nthochi - 350;
- mbatata yophika - 330;
- chiwindi chowotchedwa - 300;
- tomato okhwima - 290;
- leeks yophika - 280;
- mkuyu - 270;
- kumiza - 260;
- kabichi wakuda yaiwisi - 240;
- letesi yaiwisi - 240;
- tsabola wobiriwira wokoma - 210;
- malalanje - 200;
- sausages - 190;
- Salami - 160;
- Sangweji inasungunuka tchizi - 150;
- yoghurt atuluka - 150;
- mkaka watsopano - 150;
- nyama zamzitini - 140;
- anyezi - 140;
- mandimu (madzi) - 140;
- ophwanya oyera - 130;
- mapeyala - 130;
- a biscuit mtundu crackers - 120;
- mavwende - 120;
- maapulo - 120;
- chimanga - 99;
- brynza - 70;
- batala, mchere - 15;
- margarine amchere - 5.
Ikani potaziyamu mu zakudya zanu! Zakudya ndi potaziyamu ndizofala ndipo zimapezeka pamtengo. Musaiwale kuti potaziyamu iyeza miyeso yapamwamba mu thupi ndipo ikhoza kuteteza mitsempha yanu - choncho mtima.