Zakudya Zopindulitsa za Impso ndi Zakudya Zowopsa za Impso

Zakudya zomwe zimakhala zopindulitsa ku impso zimapereka chakudya chogwirizana ndi impso, pamene zakudya zomwe zimakhala zovulaza impso zingayambitse odwala impso kukhala ndi mavuto.

Matenda a impso ndi vuto lomwe limakhudza 10% ya anthu padziko lapansi. Impso ndi tiziwalo ting'onoting'ono tokhala ngati nyemba zomwe zimagwira ntchito zambiri zofunika. Iwo ali ndi udindo wosefa zonyansa, kutulutsa mahomoni omwe amayang'anira kuthamanga kwa magazi, kusanja madzi m'thupi, kupanga mkodzo, ndi ntchito zina zambiri zofunika.

Ziwalo zofunikazi zimawonongeka pazifukwa zina. shuga ve matenda oopsandizomwe zimayambitsa matenda a impso. Komabe, kunenepa kwambiri, kusuta, majini, jenda ndi zaka zimawonjezera chiopsezo.

Shuga wosalamulirika wa m’magazi ndi kuthamanga kwa magazi kumawononga mitsempha ya m’impso, kumachepetsa mphamvu yake yogwira ntchito bwino lomwe. Impso zikapanda kugwira ntchito bwino, zinyalala zina zimapangika. Choncho, anthu omwe ali ndi matenda a impso ayenera kutsatira zakudya zapadera.

Zakudya kwa odwala impso

Zoletsa pazakudya zimasiyana malinga ndi kuchuluka kwa kuwonongeka kwa impso. Mwachitsanzo, anthu omwe ali koyambirira kwa matenda a impso ayenera kugwiritsa ntchito zoletsa zosiyanasiyana kuposa omwe ali ndi vuto la impso.

Ngati muli ndi matenda a impso, dokotala wanu adzakuuzani zakudya zabwino kwambiri pa zosowa zanu. Kwa anthu ambiri omwe ali ndi matenda a impso apamwamba, zakudya zopatsa impso zimachepetsa kuchuluka kwa zinyalala m'magazi. Zakudya izi nthawi zambiri zimatchedwa zakudya za impso. Zimathandizira kukonza ntchito ya impso ndikupewa kuwonongeka kwina.

Ngakhale kuti zakudya zoletsedwa zimasiyana malinga ndi kukula kwa matendawa, anthu omwe ali ndi matenda a impso amalangizidwa kuti achepetse zakudya zotsatirazi:

• Sodium: ndi sodium Amapezeka muzakudya zambiri ndipo ndi gawo lofunikira la mchere wa tebulo. Impso zowonongeka sizingathe kusefa sodium kwambiri. Nthawi zambiri tikulimbikitsidwa kudya sodium osakwana 2000 mg patsiku.

• Potaziyamu: potaziyamu imagwira ntchito yofunika kwambiri m'thupi. Koma omwe ali ndi matenda a impso ayenera kuchepetsa potaziyamu kuti apewe kuchuluka kwa magazi. Nthawi zambiri tikulimbikitsidwa kudya osachepera 2000 mg wa potaziyamu patsiku.
• Phosphorous: Impso zowonongeka sizingathe kutulutsa phosphorous wochuluka, mchere muzakudya zambiri. Miyezo yambiri imatha kuvulaza thupi. Chifukwa chake, mwa odwala ambiri, phosphorous imangokhala yochepera 800-1000 mg patsiku.
• Mapuloteni: anthu omwe ali ndi matenda a impso, mapuloteni Ndi zakudya zina zomwe angafunikire kuchepetsa chifukwa zinyalala zomwe zili mu metabolism sizingachotsedwe ndi impso zowonongeka.

Impso matenda ndi osiyana munthu aliyense, choncho m`pofunika kulenga munthu pulogalamu ndi dietitian. 

Tsopano tiyeni tikambirane za zakudya zothandiza impso.

Zakudya Zopindulitsa pa Impso

kolifulawa

kolifulawa Ndi chakudya chopatsa thanzi komanso chothandiza pa impso chokhala ndi michere yambiri monga vitamini C, vitamini K ndi B. Imadzaza ndi mankhwala oletsa kutupa monga ma indoles ndi fiber. Kuchuluka kwa zakudya zomwe odwala impso ayenera kuchepetsa mu magalamu 124 a kolifulawa yophika ndi motere;

• Sodium: 19 mg
• Potaziyamu: 176mg
• Phosphorous: 40 mg

Mabulosi abuluu

Mabulosi abuluu Imadzaza ndi michere ndipo ndi imodzi mwama gwero abwino kwambiri a antioxidants omwe mungadye. Chipatso chotsekemerachi chili ndi ma antioxidants otchedwa anthocyanins, omwe amatha kuteteza ku matenda amtima, khansa zina, kuchepa kwa chidziwitso komanso matenda a shuga.

Komanso, chifukwa alibe sodium, phosphorous ndi potaziyamu, ndi chakudya chopindulitsa cha impso. 148 magalamu a blueberries atsopano ali ndi:

• Sodium: 1.5 mg
• Potaziyamu: 114mg
• Phosphorous: 18 mg

Milamba yam'nyanja zamchere

Milamba yam'nyanja zamchere, omega 3 Ndi gwero la mapuloteni apamwamba kwambiri okhala ndi mafuta athanzi odabwitsa otchedwa Omega 3 imathandizira kuchepetsa chiopsezo cha kutupa, kuchepa kwa chidziwitso, kukhumudwa komanso nkhawa.

Ngakhale nsomba zonse zili ndi phosphorous yambiri, nsomba zam'nyanja zimakhala ndi zochepa kwambiri kuposa nsomba zina zam'nyanja. Komabe, ndikofunikira kudya magawo ang'onoang'ono kuti muchepetse kuchuluka kwa phosphorous. 85 magalamu a zophika zophika m'nyanja zili ndi:

• Sodium: 74 mg
• Potaziyamu: 279mg
• Phosphorous: 211 mg

Mphesa zofiyira

Mphesa zofiira zimapereka zakudya zambiri. Lili ndi vitamini C wambiri ndipo lili ndi ma antioxidants otchedwa flavonoids, omwe amachepetsa kutupa.

Kuphatikiza apo, resveratrol, yomwe ili ndi mphesa zofiira kwambiri, ndi mtundu wa flavonoid womwe umapindulitsa thanzi la mtima ndikuteteza ku matenda a shuga komanso kuchepa kwa chidziwitso. 75 magalamu a chipatso chotsekemera ichi, chomwe chili pakati pa zakudya zopindulitsa impso, chili ndi:

• Sodium: 1.5 mg
• Potaziyamu: 144mg
• Phosphorous: 15 mg

Mazira oyera

Ngakhale kuti yolk ya dzira ndi yopatsa thanzi, imakhala ndi phosphorous yambiri. dzira loyera Ndi abwino kwa zakudya odwala impso.

Ndi chisankho chabwino kwambiri kwa anthu omwe ali ndi dialysis omwe amafunikira mapuloteni ambiri koma amafunika kuchepetsa phosphorous. Mazira awiri akuluakulu (66 magalamu) ali ndi:

• Sodium: 110 mg
• Potaziyamu: 108mg
• Phosphorous: 10 mg

adyo

Anthu omwe ali ndi vuto la impso amalangizidwa kuti achepetse kudya kwawo kwa sodium. adyoNdiwokoma m'malo mwa mchere ndipo amawonjezera kukoma ku chakudya pomwe amapereka zakudya zabwino.

Ndi gwero labwino la manganese, vitamini B6 ndi vitamini C. Lili ndi mankhwala a sulfure omwe ali ndi anti-inflammatory properties. Ma clove atatu (9 magalamu) a adyo ali ndi:

• Sodium: 1.5 mg
• Potaziyamu: 36mg
• Phosphorous: 14 mg

mafuta

mafutaNdi gwero labwino lomwe lilibe mafuta ndi phosphorous. Zabwino kwa omwe ali ndi matenda a impso.

Mafuta ambiri a azitona ali ndi anti-inflammatory properties. oleic asidi amatchedwa monounsaturated mafuta. Mafuta a monounsaturated amakhala okhazikika pa kutentha kwakukulu, kupanga mafuta a azitona kukhala chisankho chabwino chophika. 28 magalamu a mafuta a azitona ali ndi:

• Sodium: 0.6 mg
• Potaziyamu: 0,3mg
• Phosphorous: 0 mg

Bulgur

Poyerekeza ndi chimanga china chomwe chili ndi phosphorous ndi potaziyamu wambiri, bulgur ndi imodzi mwazakudya zomwe zimapindulitsa impso. Mbewu yopatsa thanzi imeneyi ndi gwero labwino la mavitamini a B, magnesium, iron ndi manganese.

Zimadzazanso ndi mapuloteni opangidwa ndi zomera ndi zakudya zowonjezera, zomwe ndizofunikira pa thanzi la m'mimba. 91 magalamu a bulgur ali ndi:

• Sodium: 4.5 mg
• Potaziyamu: 62mg
• Phosphorous: 36 mg

Kabichi

KabichiNdi wa banja la masamba a cruciferous. Zimadzaza ndi mavitamini, mchere ndi zomera zamphamvu. Ndi gwero labwino kwambiri la vitamini K, vitamini C ndi mavitamini ambiri a B.

Amaperekanso ulusi wosasungunuka, mtundu wa ulusi womwe umapangitsa kuti m'mimba ukhale wathanzi mwa kupititsa matumbo ndikuwonjezera chimbudzi. Kuchuluka kwa potaziyamu, phosphorous ndi sodium zomwe zili mu 70 magalamu a kabichi ndizochepa:

• Sodium: 13 mg
• Potaziyamu: 119mg
• Phosphorous: 18 mg

nkhuku yopanda khungu

Ngakhale kuti anthu ena omwe ali ndi vuto la impso amadya zakudya zomanga thupi zochepa, n’zofunikanso kuti thupi likhale ndi thanzi labwino. Mkaka wa nkhuku wopanda khungu uli ndi phosphorous, potaziyamu ndi sodium wocheperako kuposa khungu la nkhuku.

Pogula nkhuku, samalani kusankha zatsopano. Mkaka wa nkhuku wopanda khungu (84 magalamu) uli ndi:

• Sodium: 63 mg
• Potaziyamu: 216mg
• Phosphorous: 192 mg

anyezi

anyeziLili ndi vitamini C, manganese ndi mavitamini a B ndipo lili ndi ulusi wa prebiotic womwe umathandizira kuti chimbudzi chikhale bwino podyetsa mabakiteriya opindulitsa a m'matumbo. Anyezi ang'onoang'ono (70 magalamu) ali ndi:

• Sodium: 3 mg
• Potaziyamu: 102mg
• Phosphorous: 20 mg

Roketi

Zakudya zambiri zathanzi, monga sipinachi ndi kale, zimakhala ndi potaziyamu wambiri. Komabe, arugula ndi otsika mu potaziyamu, wokhala ndi michere yambiri. Mutha kugwiritsa ntchito arugula, chomwe ndi chimodzi mwazakudya zothandiza pa makeke, mu saladi.

Arugula, yomwe ndi yofunika kwambiri pa thanzi la mafupa, vitamini KNdi gwero labwino la manganese ndi calcium. 20 magalamu a arugula yaiwisi ali ndi:

• Sodium: 6 mg
• Potaziyamu: 74mg
• Phosphorous: 10 mg

Radishi

Radish ndi imodzi mwazakudya zopindulitsa pa impso. Izi zili choncho chifukwa ndi otsika kwambiri mu potaziyamu ndi phosphorous, komanso ali ndi zakudya zina zofunika kwambiri.

Radishi ndi gwero labwino kwambiri la antioxidant vitamini C, lomwe limachepetsa chiopsezo cha matenda a mtima ndi ng'ala. 58 magalamu a sliced ​​​​radishes ali ndi:

• Sodium: 23 mg
• Potaziyamu: 135mg
• Phosphorous: 12 mg

Tipu

Turnip ndi chakudya chothandiza impso ndipo chimatha kudyedwa m'malo mwa masamba okhala ndi potaziyamu wambiri monga mbatata. Muzu wa masambawa uli ndi fiber ndi zakudya monga vitamini C, vitamini B6, manganese ndi calcium. 78 magalamu a mpiru wophika ali ndi:

• Sodium: 12.5 mg
• Potaziyamu: 138mg
• Phosphorous: 20 mg

chinanazi

Zipatso zambiri za m’madera otentha, monga malalanje, nthochi, ndi kiwi, zili ndi potaziyamu wambiri. chinanazi Ndi njira yokoma, ya potaziyamu yochepa kwa omwe ali ndi vuto la impso.

Komanso, chinanazi chimakhala ndi fiber yambiri. Lili ndi mavitamini a B, manganese, enzyme yotchedwa bromelain yomwe imathandiza kuchepetsa kutupa. 165 magalamu a chinanazi ali ndi:

• Sodium: 2 mg
• Potaziyamu: 180mg
• Phosphorous: 13 mg

Kiranberi

KiranberiNdiwopindulitsa kwa onse mkodzo thirakiti ndi impso. Zipatso zazing'onozi zimakhala ndi ma phytonutrients otchedwa A-type proanthocyanidins, omwe amaletsa matenda mwa kuletsa mabakiteriya kuti asagwirizane ndi minyewa ya mkodzo ndi chikhodzodzo. Ndiwotsika kwambiri mu potaziyamu, phosphorous ndi sodium. 100 magalamu a madzi atsopano a kiranberi ali ndi:

• Sodium: 2 mg
• Potaziyamu: 85mg
• Phosphorous: 13 mg

bowa wa shiitake

bowa wa shiitakeNdi gwero labwino kwambiri la vitamini B, mkuwa, manganese ndi selenium. Kuonjezera apo, amapereka kuchuluka kwa mapuloteni opangidwa ndi zomera ndi zakudya zowonjezera. 145 magalamu a bowa wophika wa shiitake ali ndi:

• Sodium: 6 mg
• Potaziyamu: 170mg
• Phosphorous: 42 mg

Zakudya Zowononga Impso

Ngakhale kuti odwala impso amadya zakudya zomwe zimathandiza impso, ayeneranso kupewa zakudya zomwe zingawononge impso. Kupewa kapena kuchepetsa zakudya zina kumathandiza kuchepetsa kuchuluka kwa zinyalala m'magazi, kukonza ntchito ya impso ndikupewa kuwonongeka kwina. Nazi zakudya zomwe zimawononga impso ...

Zakumwa zotsekemera, makamaka zakuda

• Kuphatikiza pa zopatsa mphamvu ndi shuga zomwe zimaperekedwa ndi zakumwa zotere, kola wakuda ndiye makamaka phosphorous Lili.
• Opanga zakudya ambiri amawonjezera phosphorous pokonza zakudya ndi zakumwa kuti awonjezere kukoma, kukulitsa moyo wa alumali, komanso kupewa kusinthika.
• Phosphorous wowonjezerawa amatengedwa kwambiri ndi thupi la munthu kuposa phosphorous wachilengedwe, wa nyama kapena wa zomera.
• Mosiyana ndi phosphorous yachilengedwe, phosphorous mu mawonekedwe a zowonjezera sichimangika ndi mapuloteni. M'malo mwake, umakhala mumchere ndipo umalowa m'matumbo.
• Ngakhale kuti phosphorous zomwe zili mu zowonjezera zimasiyanasiyana malinga ndi mtundu wa zakumwa za carbonated, zimaganiziridwa kuti 200 ml ya kola yakuda kwambiri imakhala ndi 50-100 mg.
• Chotsatira chake, makamaka kola wakuda sayenera kupewedwa chifukwa cha thanzi la impso.

peyala

• peyalaLili ndi zinthu zambiri zopatsa thanzi, monga mafuta opatsa thanzi, fiber, ndi ma antioxidants. Koma amene ali ndi matenda a impso ayenera kupewa chipatsochi. 
• Chifukwa chake ndi chakuti avocado ndi gwero lolemera kwambiri la potaziyamu. Chikho chimodzi (150 magalamu) cha avocado chimapereka 727 mg wa potaziyamu.
• Ndiko kuwirikiza kawiri kuchuluka kwa potaziyamu komwe nthochi yapakati imapereka. Pachifukwa ichi, muyenera kukhala kutali ndi mapeyala, makamaka ngati mwauzidwa kuti muwone momwe potaziyamu amamwa.

zakudya zamzitini

• Zinthu zambiri zam'chitini zimakhala ndi sodium yambiri, chifukwa mchere umawonjezedwa ngati chosungira kuti chiwonjezeke moyo wawo wa alumali.
• Chifukwa cha kuchuluka kwa sodium muzinthu izi, anthu omwe ali ndi matenda a impso nthawi zambiri amalangizidwa kuti asiye kuwagwiritsa ntchito.

Mkate wa Brown

• Kusankha mkate woyenera kungakhale kosokoneza kwa anthu omwe ali ndi matenda a impso. Kwa anthu omwe ali ndi thanzi labwino, mkate wathunthu wa tirigu ukulimbikitsidwa.
• Mkate wa tirigu wonse umakhala wopatsa thanzi kwambiri chifukwa chokhala ndi fiber yambiri. Komabe, kwa anthu omwe ali ndi matenda a impso, mkate woyera nthawi zambiri umalimbikitsa m'malo mwa tirigu.
• Izi ndichifukwa cha phosphorous ndi potaziyamu. Popeza mkate wathunthu wa tirigu uli ndi chinangwa chochuluka, phosphorous ndi potaziyamu wake ndi wochuluka.
• Mwachitsanzo, magalamu 30 a mkate wathunthu wa tirigu ali ndi pafupifupi 28 mg wa phosphorous ndi 57 mg wa potaziyamu, poyerekeza ndi mkate woyera, womwe uli ndi 69 mg wa phosphorous ndi potaziyamu.

mpunga wabulauni

• Monga mkate wathunthu wa tirigu mpunga wabulauni Ilinso ndi potaziyamu ndi phosphorous wambiri kuposa mpunga woyera.
• Chikho chimodzi cha mpunga wophika wophika chimakhala ndi 150 mg wa phosphorous ndi 154 mg wa potaziyamu, pamene chikho chimodzi cha mpunga woyera wophika chimakhala ndi 69 mg wa phosphorous ndi 54 mg wa potaziyamu.
• Bulgur, tirigu, balere, ndi couscous ndi mbewu zopatsa thanzi, zopanda phosphorous zomwe zimatha kukhala m'malo mwa mpunga wabulauni.

nthochi

• nthochiAmadziwika ndi kuchuluka kwa potaziyamu. Ngakhale kuti mwachilengedwe imakhala yochepa mu sodium, nthochi imodzi yapakati imapereka 422 mg wa potaziyamu.

mkaka

• Zakudya za mkaka zimakhala ndi mavitamini osiyanasiyana, mchere, ndi zakudya zina. Komanso ndi gwero lachilengedwe la phosphorous ndi potaziyamu komanso gwero labwino la mapuloteni.
• Mwachitsanzo, chikho chimodzi cha mkaka wonse chili ndi 1 mg wa phosphorous ndi 222 mg wa potaziyamu. 
• Kudya mkaka wochuluka pamodzi ndi zakudya zina zokhala ndi phosphorous kungawononge thanzi la mafupa kwa omwe ali ndi matenda a impso.
• Izi zikhoza kukhala zodabwitsa, chifukwa mkaka ndi mkaka nthawi zambiri zimalimbikitsidwa kuti zikhale zolimba mafupa ndi thanzi la minofu. Koma pamene impso zawonongeka, kudya kwambiri phosphorous kungayambitse phosphorous m'magazi. Izi zimapangitsa mafupa kukhala ofooka pakapita nthawi ndikuwonjezera chiopsezo cha kusweka kwa mafupa.
• Zakudya zamkaka zimakhalanso ndi mapuloteni ambiri. Kapu ya mkaka wathunthu imakhala ndi ma gramu 8 a mapuloteni. Ndikofunikira kuchepetsa kudya kwa mkaka kuti tipewe kuchuluka kwa zinyalala zama protein m'magazi.

Madzi a lalanje ndi malalanje

• lalanje Ngakhale madzi a lalanje amadziwika kuti ali ndi vitamini C wambiri, amakhalanso ndi potaziyamu.
• lalanje limodzi lalikulu (184 magalamu) limapereka 333 mg wa potaziyamu. Komanso, kapu yamadzi alalanje imakhala ndi 473 mg wa potaziyamu.

nyama zokonzedwa

• Nyama zophikidwa kale zimadziwika kuti zimayambitsa matenda osatha. Kaŵirikaŵiri amaonedwa kuti ndi opanda thanzi chifukwa cha kusowa kwa zotetezera ndi zakudya.
• Nyama yokonzedwa ndi nyama yomwe yathiridwa mchere, zouma, kapena zamzitini. Soseji, soseji, salami, pastrami ndi zitsanzo za izi.
• Nyama zophikidwa nthawi zambiri zimakhala ndi mchere wambiri kuti ziwonjezere kukoma ndi kusunga kukoma. Kuphatikiza apo, imakhalanso ndi mapuloteni ambiri.

Pickles, azitona ndi zokometsera

• Maolivi opangidwa ndi pickles ndi zitsanzo za zakudya zochiritsidwa kapena zokazinga. Mchere wambiri nthawi zambiri umawonjezeredwa panthawi yochiritsa kapena pickling.
• Mwachitsanzo, pickle ikhoza kukhala ndi sodium yoposa 300 mg. Momwemonso, masupuni awiri a pickles okoma ali ndi 2 mg ya sodium.
• Azitona zisanu zobiriwira zobiriwira zimapereka pafupifupi 195 mg ya sodium, gawo lalikulu la kuchuluka kwa tsiku ndi tsiku.

apricots

• apricots Lili ndi vitamini C, vitamini A ndi fiber. Ilinso ndi potaziyamu wambiri. Chikho chimodzi cha ma apricots atsopano amapereka 427 mg wa potaziyamu.
• Komanso, potaziyamu zili kwambiri kwambiri zouma apricots. Kapu ya ma apricots owuma imakhala ndi 1.500 mg wa potaziyamu.
• Kwa impso, ndi bwino kukhala kutali ndi ma apricots, ndipo chofunika kwambiri, apricots zouma.

Mbatata ndi mbatata

• mbatata ve mbatatandi masamba olemera mu potaziyamu. Mbatata imodzi yokha yophikidwa (156 g) imakhala ndi 610 mg ya potaziyamu, pomwe mbatata yophika pang'onopang'ono (114 g) imapereka 541 mg wa potaziyamu.
• Kudula mbatata mu zidutswa zing'onozing'ono, zoonda ndikuwiritsa kwa mphindi 10 kungathe kuchepetsa potaziyamu ndi 50%.
• Zatsimikiziridwa kuti mbatata zomwe zaviikidwa kwa maola osachepera anayi musanaphike zimakhala ndi potaziyamu yochepa kusiyana ndi zomwe sizinalowedwe musanaphike.
• Mwanjira iyi, potaziyamu wochuluka angakhale akadalipo, choncho chisamaliro cha gawo n'chofunikira kuti muyang'ane mlingo wa potaziyamu.

tomato

• tomatondi chakudya chimene sichimaganiziridwa m'gulu la zakudya zopindulitsa kwa impso. Kapu ya msuzi wa phwetekere imatha kukhala ndi 900 mg ya potaziyamu.
• Tsoka ilo, tomato amagwiritsidwa ntchito kwambiri m'zakudya zambiri. Mukhoza kusankha njira ina ndi otsika potaziyamu okhutira.

Zakudya zokonzeka m'matumba

• Zakudya zokonzedwa zimakhala ndi sodium yambiri. Mwazakudya izi, zakudya zophatikizika, zosavuta nthawi zambiri zimakhala zokonzedwa kwambiri motero zimakhala ndi sodium yambiri.
• Zitsanzo ndi pizza wozizira, zakudya zophikidwa mu microwave, ndi pasitala wapompopompo.
• Ngati mumadya nthawi zonse zakudya zokonzedwa kwambiri, kusunga sodium yozungulira 2,000mg patsiku kumakhala kovuta.
• Zakudya zokonzedwa kwambiri sizingokhala ndi sodium yambiri, komanso zilibe michere.

Zobiriwira monga chard, sipinachi

• Chard, sipinachi Masamba obiriwira ndi masamba obiriwira obiriwira omwe amakhala ndi michere yambiri komanso mchere wambiri, kuphatikiza potaziyamu.
• Akatumizidwa yaiwisi, kuchuluka kwa potaziyamu kumayambira 140-290 mg pa kapu.
• Ngakhale kuti ndalamazo zimachepa pamene masamba a masamba aphikidwa, potaziyamu amakhalabe yemweyo. Mwachitsanzo, theka la chikho cha sipinachi yaiwisi yaiwisi imachepa mpaka supuni imodzi ikaphikidwa.
• Choncho, kudya theka la chikho cha sipinachi yophika kumakhala ndi potaziyamu yambiri kuposa theka la kapu ya sipinachi yaiwisi.

Madeti, zoumba ndi prunes

• Zipatso zikauma, zakudya zawo zonse zimakhazikika, kuphatikiza potaziyamu.
• Mwachitsanzo, kapu imodzi ya plums imapereka 1.274 mg ya potaziyamu, yomwe ili pafupifupi kuwirikiza kasanu kuchuluka kwa potaziyamu yomwe imapezeka m'kapu imodzi ya plums yaiwisi yaiwisi.
• Madeti anayi okha amapereka 668 mg wa potaziyamu.
• Poganizira kuchuluka kwa potaziyamu mu zipatso zouma izi, zakudya za impso ziyenera kupewedwa.

Chips ndi crackers

• Zakudya zokhwasula-khwasula monga pretzels ndi chips zilibe michere yambiri ndipo zimakhala ndi mchere wambiri.
• Komanso, kudya mochuluka kuposa momwe akulangizidwira kukula kwa zakudya izi ndikosavuta, nthawi zambiri kumabweretsa mchere wambiri kuposa momwe amafunira.
• Kuphatikiza apo, ngati zakudya zosavuta izi zimapangidwa kuchokera ku mbatata, zimakhalanso ndi potaziyamu wambiri.

Zizolowezi Zomwe Zimawononga Impso

Popeza kuti zakudya zopatsa thanzi zimakhudza impso, tiyenera kusamala ndi zomwe timadya. Pamwambapa, takambirana za zakudya zomwe zili zopindulitsa kwa impso ndi zakudya zomwe zimawononga impso. Tsopano tiyeni tikambirane makhalidwe athu amene amawononga impso. Tiyeni tiwone chomwe tikulakwitsa paumoyo wa impso?

osamwa madzi okwanira

Ndikofunika kwambiri kumwa madzi okwanira masana kuti mukhale ndi thanzi la impso. Impso zimathandiza kuti madzi aziyenda bwino m'thupi. Imachita izi potulutsa poizoni wosafunikira ndi sodium mukumwa madzi okwanira.

Kumwa madzi okwanira kumathandiza kuchepetsa mwayi wa miyala ya impso ndi kulephera kwa impso.

Kudya nyama mopambanitsa

Mapuloteni a nyama amatulutsa asidi wambiri, omwe ndi oopsa kwambiri kuti impso zigwire ntchito. Zimayambitsa matenda otchedwa acidosis (kulephera kwa impso kuchotsa bwino asidi owonjezera), kudya kwambiri komwe kumabweretsa mavuto aakulu. Zakudya zomanga thupi za nyama ziyenera kukhala zogwirizana ndi masamba komanso zipatso zatsopano.

ndudu

Nthawi zambiri, kusuta kumawononga mwachindunji mapapo ndi mtima. Komabe, zimakhudzanso thanzi la impso. Kusuta kumasiya mapuloteni ambiri mumkodzo, omwe ndi ofunika kwambiri pa thanzi la impso.

mowa

Zakumwa zoledzeretsa zopitilira zitatu kapena zinayi patsiku zimawonjezera chiopsezo chokhala ndi matenda a impso. Kuphatikiza apo, kusuta fodya ndi mowa mophatikizana kumawonjezera ngoziyo kasanu.

zakudya zokonzedwa

Zakudya zamtundu uliwonse zomwe zili ndi mchere wambiri monga phosphorous ndi sodium zimawononga impso mwachindunji. Chifukwa zidzakhudza luso la impso kusunga madzi ndi electrolyte bwino.

Kusowa tulo

Kugona bwino kwa maola 6 mpaka 8 ndikofunikira kuti thupi likonzekere tsiku latsopano. Panthawi yogona, thupi limagwira ntchito zambiri - chofunika kwambiri ndi kusinthika kwa ziwalo za ziwalo. Kukana ntchito yofunika imeneyi ya thupi kudzachititsa kuti impso zisawonongeke, kuthamanga kwa magazi ndi kuwonongeka kwa thanzi labwino.

Kudya mchere wambiri

Mchere uli ndi sodium, ndipo kudya kwambiri kwa sodium kungayambitse mwachindunji kuwonjezeka kwa kuthamanga kwa magazi. Kusefedwa kwa magazi kumakhala kosagwira ntchito ndipo pang'onopang'ono kumawononganso impso.

Kudya shuga

Zoyipa za shugatonse tikudziwa. Masiku ano, kumwa kwambiri shuga kumawononganso impso. Zimayambitsa kuwonjezeka kwa kuthamanga kwa magazi komanso kutchulidwa kwambiri kwa shuga, zomwe zimakhudza kwambiri ntchito ya impso.

osachita masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi kumakhala ndi zotsatira zabwino pa thupi la munthu. Zimapindulitsanso impso. Zimakhudza kagayidwe kachakudya, ndipo powonjezera mphamvu, zimathandiza kuchotsa poizoni ndikuyendetsa bwino madzi mu dongosolo.

kuchedwetsa kukodza

Nthawi zina timachedwetsa pokodza chifukwa champhamvu. Ichi ndi chimodzi mwazinthu zowopsa kwambiri chifukwa zimachulukitsa kuthamanga kwa mkodzo mu impso ndikupangitsa kulephera kwa impso.

Pankhani ya zakudya zopatsa thanzi kwa odwala impso, tinafotokoza za zakudya zomwe zili zothandiza kwa impso, zakudya zomwe zimawononga impso, ndi zizolowezi zomwe zimawononga impso. Ngati muli ndi chilichonse chomwe mukufuna kunena zokhudzana ndi thanzi la impso, mutha kulemba ndemanga.

Gwero: 1, 2, 3