Ukutya okuluncedo kwezintso kunye nokutya okuyingozi kwezintso

Ukutya okunenzuzo kwizintso kubonelela ngokutya okuhambelana nezintso, ngelixa ukutya okuyingozi kwizintso kunokubangela ukuba izigulana zezintso zibe neengxaki.

Isifo sezintso yingxaki eqhelekileyo echaphazela i-10% yabemi behlabathi. Izintso ngamalungu amancinane amile okwembotyi enza imisebenzi emininzi ebalulekileyo. Banoxanduva lokucoca iimveliso zenkunkuma, ukukhupha iihomoni ezilawula uxinzelelo lwegazi, ukulinganisa ulwelo emzimbeni, ukuvelisa umchamo, kunye neminye imisebenzi emininzi ebalulekileyo.

La malungu abalulekileyo wonakaliswa ngesizathu esithile. diabetes ve uxinzelelo lwegazizezona zinto zixhaphakileyo zengozi kwisifo sezintso. Nangona kunjalo, ukutyeba kakhulu, ukutshaya, imfuzo, isini kunye nobudala nazo zonyusa umngcipheko.

Iswekile yegazi engalawulekiyo kunye noxinzelelo lwegazi oluphezulu lonakalisa imithambo yegazi kwizintso, ukunciphisa amandla abo okusebenza kwinqanaba elifanelekileyo. Xa izintso zingasebenzi kakuhle, enye inkunkuma yenziwa. Ngoko ke, abantu abanesifo sezintso kufuneka balandele ukutya okukhethekileyo.

Isondlo kwizigulane zezintso

Izithintelo zesondlo ziyahluka ngokuxhomekeke kwinqanaba lomonakalo wezintso. Umzekelo, abantu abakwinqanaba lokuqala lesifo sezintso kufuneka basebenzise izithintelo ezahlukeneyo kunezo zinengxaki yezintso.

Ukuba unesifo sezintso, ugqirha wakho uya kugqiba ukutya okulungileyo kwiimfuno zakho. Kubantu abaninzi abanesifo sezintso esikwinqanaba eliphezulu, ukutya okunezintso kunciphisa ubungakanani benkunkuma egazini. Oku kutya kudla ngokubizwa ngokuba kukutya kwezintso. Inceda ukuphucula ukusebenza kwezintso ngelixa ukhusela umonakalo ongakumbi.

Nangona izithintelo zokutya zihluka ngokobungakanani besifo, ngokuqhelekileyo kucetyiswa ukuba abantu abanesifo sezintso banciphise izondlo ezilandelayo:

• Isodium: sodium Ifumaneka kukutya okuninzi kwaye iyinxalenye ebalulekileyo yetyuwa yetafile. Izintso ezonakeleyo azikwazi ukuhluza i-sodium kakhulu. Ngokuqhelekileyo kucetyiswa ukuba kusetyenziswe i-sodium ngaphantsi kwe-2000 mg ngosuku.

• Potassium: potassium idlala indima ebalulekileyo emzimbeni. Kodwa abo banesifo sezintso kufuneka banciphise i-potassium ukuze baphephe amanqanaba aphezulu egazi. Ngokuqhelekileyo kucetyiswa ukuba udle ngaphantsi kwe-2000 mg ye-potassium ngosuku.
• Iphosphorus: Izintso ezonakalisiweyo azikwazi ukukhupha i-phosphorus engaphezulu, iminerali ekudleni okuninzi. Amanqanaba aphezulu anokwenzakalisa umzimba. Ngoko ke, kwizigulane ezininzi, i-phosphorus inqunyelwe ngaphantsi kwe-800-1000 mg ngosuku.
• Iprotheni: abantu abanesifo sezintso, protein Sesinye isondlo abanokuthi bafune ukusinciphisa njengoko imveliso yenkunkuma kwimetabolism yabo ayinakususwa zizintso ezonakeleyo.

Isifo sezintso sihluke kumntu wonke, ngoko ke kuyimfuneko ukwenza inkqubo yomntu kunye ne-dietitian. 

Ngoku makhe sithethe ngokutya okunenzuzo kwizintso.

Ukutya okuluncedo kwizintso

cauliflower

cauliflower Kukutya okunesondlo kunye nezintso-okuluncedo okutyebileyo kwizondlo ezininzi ezifana nevithamin C, ivithamin K kunye nevithamin B. Igcwele i-anti-inflammatory compounds njenge-indoles kunye nefayibha. Ubungakanani bezondlo ekufuneka izigulane zezintso zinciphise kwi-124 grams yecauliflower ephekiweyo ngolu hlobo lulandelayo;

• Isodium: 19mg
• Potassium: 176 mg
• Phosphorus: 40 mg

Iiblueberries

Iiblueberries Igcwele izondlo kwaye yenye yemithombo engcono kakhulu ye-antioxidants onokuyidla. Esi siqhamo siswiti sine-antioxidants ebizwa ngokuba yi-anthocyanins, enokukhusela kwisifo sentliziyo, umhlaza othile, ukuncipha kwengqondo kunye nesifo seswekile ngakumbi.

Kwakhona, ngenxa yokuba iphantsi kwi-sodium, i-phosphorus kunye ne-potassium, kukutya okunenzuzo kwizintso. I-148 grams yeblueberries entsha iqulethe:

• Isodium: 1.5mg
• Potassium: 114 mg
• Iphosphorasi: 18 mg

Amazantsi olwandle

Amazantsi olwandle, omega 3 Ingumthombo weprotheyini ekumgangatho ophezulu kunye namafutha asempilweni ngendlela emangalisayo ekuthiwa I-Omega 3 inceda ukunciphisa umngcipheko wokudumba, ukuncipha kwengqondo, ukudakumba kunye nokuxhalaba.

Nangona zonke iintlanzi ziphezulu kwi-phosphorus, i-sea bass iqulethe ixabiso eliphantsi kunezinye iintlanzi zaselwandle. Nangona kunjalo, kuluncedo ukutya iinxalenye ezincinci ukugcina amanqanaba e-phosphorus ephantsi kolawulo. I-85 grams ye-bass yolwandle ephekiweyo iqulethe:

• Isodium: 74mg
• Potassium: 279 mg
• Iphosphorasi: 211 mg

Imidiliya ebomvu

Imidiliya ebomvu inika izondlo ezininzi. Iphezulu kwi-vitamin C kwaye iqulethe i-antioxidants ebizwa ngokuba yi-flavonoids, enciphisa ukuvutha.

Ukongeza, i-resveratrol, ephezulu kwiidiliya ezibomvu, luhlobo lwe-flavonoid enceda impilo yentliziyo kwaye ikhusela kwisifo seswekile kunye nokuncipha kwengqondo. I-75 grams yesi siqhamo esiswiti, esiphakathi kokutya okunenzuzo kwizintso, iqulethe:

• Isodium: 1.5mg
• Potassium: 144 mg
• Iphosphorasi: 15 mg

Abamhlophe beqanda

Nangona i-yolk yeqanda inezondlo kakhulu, iqulethe ixabiso eliphezulu le-phosphorus. iqanda elimhlophe Ifaneleka ngakumbi kwisondlo sezigulane zezintso.

Lukhetho oluhle kakhulu kubantu abakwi-dialysis abaneemfuno eziphezulu zeprotheyini kodwa kufuneka banciphise i-phosphorus. Amaqanda amabini amakhulu amhlophe (66 grams) aqulathe:

• Isodium: 110mg
• Potassium: 108 mg
• Iphosphorasi: 10 mg

igalikhi

Abantu abaneengxaki zezintso bayacetyiswa ukuba banciphise ukutya kwabo kwesodium. igalikhiYeyona ndlela imnandi yetyuwa kwaye yongeza incasa ekutyeni ngelixa ibonelela ngezibonelelo zesondlo.

Ngumthombo olungileyo wemanganese, ivithamin B6 kunye nevithamin C. Iqulethe iikhompawundi zesulfure ezineempawu ezichasayo. Ama-clove amathathu (i-9 grams) yegalikhi iqulethe:

• Isodium: 1.5mg
• Potassium: 36 mg
• Iphosphorasi: 14 mg

namafutha omnquma

namafutha omnqumaIngumthombo ophilileyo ongenawo amafutha kunye ne-phosphorus. Iphelele kwabo banesifo sezintso.

Inxalenye enkulu yamafutha kwioli yeoli ineempawu ezichasayo. oleic acid ebizwa ngokuba ngamafutha e-monounsaturated. Amafutha e-monounsaturated azinzile kumaqondo aphezulu, okwenza ioli yeoli ibe yinto ephilileyo yokupheka. I-28 grams yeoli yomnquma iqulethe:

• Isodium: 0.6mg
• Potassium: 0,3 mg
• Iphosphorasi: 0 mg

Bulgur

Xa kuthelekiswa nezinye iicereals eziphezulu kwi-phosphorus kunye ne-potassium, i-bulgur iphakathi kokutya okunenzuzo kwizintso. Le ngqolowa inezondlo ngumthombo olungileyo weevithamini B, i-magnesium, i-iron kunye ne-manganese.

Ikwagcwele iprotheyini esekwe kwizityalo kunye nefiber yokutya, ebalulekileyo kwimpilo yokwetyisa. I-91 grams ye-bulgur iqulethe:

• Isodium: 4.5mg
• Potassium: 62 mg
• Iphosphorasi: 36 mg

Ikhaphetshu

IkhaphetshuYeyosapho lwemifuno ye-cruciferous. Ilayishwe ngamavithamini, iiminerali kunye neekhompawundi zezityalo ezinamandla. Ngumthombo obalaseleyo wevithamin K, ivithamin C kunye neevithamini B ezininzi.

Ikwabonelela ngefiber enganyibilikiyo, uhlobo lwefiber egcina umgudu wokwetyisa usempilweni ngokukhuthaza ukuhamba kwamathumbu kunye nokongeza isambuku kwisitulo. Isixa se-potassium, i-phosphorus kunye ne-sodium equlethwe kwi-70 grams yekhaphetshu iphantsi:

• Isodium: 13mg
• Potassium: 119 mg
• Iphosphorasi: 18 mg

inkukhu engenalusu

Ngelixa ukutya okuneprotini okulinganiselweyo kuyimfuneko kwabanye abantu abaneengxaki zezintso, ukunika umzimba izixa ezaneleyo zeprotheyini ekumgangatho ophezulu nako kubalulekile kwimpilo entle. Isifuba senkukhu esingenasikhumba sine-phosphorus, i-potassium kunye nesodium encinci kunesikhumba senkukhu.

Xa uthenga inkukhu, qaphela ukuba ukhethe ezintsha. Isifuba senkukhu esingenasikhumba (84 grams) siqulethe:

• Isodium: 63mg
• Potassium: 216 mg
• Iphosphorasi: 192 mg

anyanisi

anyanisiIphezulu kwi-vitamin C, i-manganese kunye neevithamini ze-B kwaye iqulethe iifibers ze-prebiotic ezinceda ukugcina inkqubo yokugaya isempilweni ngokutya iibhaktheriya eziluncedo zamathumbu. Itswele elinye elincinane (70 grams) liqulethe:

• Isodium: 3mg
• Potassium: 102 mg
• Iphosphorasi: 20 mg

Irocket

Imifuno emininzi enempilo, efana nesipinashi kunye ne-kale, iphezulu kwi-potassium. Nangona kunjalo, i-arugula iphantsi kwi-potassium, i-nutrient-dense. Ungasebenzisa i-arugula, enye yokutya okuncedo kwi-pastries, kwiisaladi.

I-Arugula, ebalulekileyo kwimpilo yamathambo, ivithamin KNgumthombo olungileyo we-manganese kunye ne-calcium. I-20 grams ye-arugula eluhlaza iqukethe:

• Isodium: 6mg
• Potassium: 74 mg
• Iphosphorasi: 10 mg

Radish

Iradish yenye yokutya okunenzuzo kwizintso. Oku kungenxa yokuba iphantsi kakhulu kwi-potassium kunye ne-phosphorus, kodwa iphezulu kwezinye izondlo ezibalulekileyo.

IRadishes ngumthombo obalaseleyo we-antioxidant vitamin C, enciphisa umngcipheko wesifo senhliziyo kunye ne-cataract. Iigram ezingama-58 zeeradishi ezisikiweyo ziqulethe:

• Isodium: 23mg
• Potassium: 135 mg
• Iphosphorasi: 12 mg

Itheniphu

Itheniphu kukutya okuhambelana nezintso kwaye kunokutyiwa endaweni yemifuno enamazinga aphezulu e potassium afana neetapile. Le ngcambu yemifuno ine-fiber kunye nezondlo ezifana ne-vitamin C, i-vitamin B6, i-manganese kunye ne-calcium. I-78 grams yetheniphu ephekiweyo iqulethe:

• Isodium: 12.5mg
• Potassium: 138 mg
• Iphosphorasi: 20 mg

Iinanayi

Iziqhamo ezininzi ezikweleenjiko, njengeorenji, iibhanana, neekiwi, zine<em>potassium eninzi. Iinanayi Yindlela eswiti, ene-potassium esezantsi kwabo baneengxaki zezintso.

Kwakhona, uphayinaphu utyebile kwifiber. Iqulethe iivithamini B, i-manganese, i-enzyme ebizwa ngokuba yi-bromelain enceda ukunciphisa ukuvutha. I-165 grams yephayinapile iqulethe:

• Isodium: 2mg
• Potassium: 180 mg
• Iphosphorasi: 13 mg

Icranberry

IcranberryIluncedo kuzo zombini i-urinary tract kunye nezintso. La maqunube amancinci aqulethe i-phytonutrients ebizwa ngokuba yi-A-type proanthocyanidins, ethintela usulelo ngokuthintela iibhaktheriya ekunamatheleni kumgca we-urinary tract kunye nesinye. Iphantsi kakhulu kwi-potassium, i-phosphorus kunye ne-sodium. I-100 grams yejusi ye-cranberry entsha iqulethe:

• Isodium: 2mg
• Potassium: 85 mg
• Iphosphorasi: 13 mg

shiitake mushroom

shiitake mushroomNgumthombo obalaseleyo weevithamini B, ubhedu, i-manganese kunye ne-selenium. Ukongeza, ibonelela ngesixa esihle seprotheyini esekwe kwisityalo kunye nefiber yokutya. I-145 grams yamakhowa e-shiitake aphekiweyo aqulethe:

• Isodium: 6mg
• Potassium: 170 mg
• Iphosphorasi: 42 mg

Ukutya Okuyingozi Kwizintso

Ngelixa izigulana zezintso zisebenzisa ukutya okuluncedo kwizintso, kufuneka zihlale kude nokutya okuyingozi kwizintso. Ukuphepha okanye ukunciphisa ukutya okuthile kunceda ukunciphisa ukwakhiwa kweemveliso zenkunkuma egazini, ukuphucula ukusebenza kwezintso kunye nokuthintela umonakalo ongakumbi. Naku ukutya okuyingozi kwizintso…

Iziselo ezihlwahlwazayo, ngakumbi ezimnyama

• Ukongeza kwiikhalori kunye neswekile ebonelelwa kwezo ziselo, i-cola emnyama ibaluleke kakhulu ifosforasi Ine.
• Uninzi lwabavelisi bokutya bongeza i-phosphorus ngexesha lokulungiswa kokutya kunye neemveliso zesiselo ukongeza incasa, ukwandisa ubomi beshelufu, kwaye kuthintelwe ukuguquguquka kombala.
• Le phosphorus yongezwayo ifunxwa ngakumbi ngumzimba womntu kunendalo, izilwanyana okanye i-phosphorus esekelwe kwizityalo.
• Ngokungafani ne-phosphorus yendalo, i-phosphorus ngendlela yezongezo ayibopheleli kwiprotheni. Kunoko, ikwimo yetyuwa yaye ifunxa kakhulu ngamathumbu.
• Nangona umxholo we-phosphorus we-additive uhluka ngokuxhomekeke kuhlobo lwesiphuzo se-carbonated, kucingelwa ukuba i-200 ml ye-colas eninzi emnyama iqulethe i-50-100 mg.
• Ngenxa yoko, ngakumbi i-cola enombala omnyama kufuneka igwenywe kwimpilo yezintso.

avocado

• avocadoInezakhiwo ezininzi zezondlo, ezinje ngamafutha anentliziyo enempilo, ifayibha, kunye ne-antioxidants. Kodwa abo banesifo sezintso kufuneka basiphephe esi siqhamo. 
• Isizathu kukuba iavokhado ngumthombo otyebileyo we potassium. Enye ikomityi (150 grams) yeavokhado inika 727 mg ye potassium.
• Liphinda kabini inani le potassium elinikezelwa yibhanana ephakathi. Ngesi sizathu, kufuneka uhlale kude neeavokhado, ngakumbi ukuba uxelelwe ukuba ujonge ukuthatha kwakho i-potassium.

ukutya okunkonkxiweyo

• Uninzi lwempahla enkonkxiweyo iqulethe izixa eziphezulu zesodium, njengoko ityuwa igalelwa njengesigcini sokwandisa ubomi babo beshelufu.
• Ngenxa yesixa sesodium efunyenwe kwezi mveliso, abantu abanesifo sezintso bayacetyiswa ngokubanzi ukuba bayeke ukuzisebenzisa.

Isonka esiBrown

• Ukukhetha isonka esifanelekileyo kunokubabhida abo banesifo sezintso. Kubantu abasempilweni ngokubanzi, isonka sengqolowa esipheleleyo siyacetyiswa.
• Isonka sengqolowa esipheleleyo sinezondlo ngenxa yomxholo wefayibha ephezulu. Nangona kunjalo, kubantu abanesifo sezintso, isonka esimhlophe sihlala sinconywa endaweni yengqolowa epheleleyo.
• Oku kubangelwa kumxholo we-phosphorus kunye ne-potassium. Ekubeni isonka sengqolowa esipheleleyo sine-bran eninzi, i-phosphorus kunye ne-potassium yayo iphezulu.
• Ngokomzekelo, i-30-gram yesonka sengqolowa iqulethe malunga ne-28 mg ye-phosphorus kunye ne-57 mg ye-potassium, xa kuthelekiswa nesonka esimhlophe, esiqulethe i-69 mg ye-phosphorus kunye ne-potassium.

irayisi emdaka

• Njengesonka sengqolowa irayisi emdaka Ikwane potassium ne phosphorus ephezulu kunerayisi emhlophe.
• Enye ikomityi yerayisi ebomvu ephekiweyo iqulethe i-150 mg ye-phosphorus kunye ne-154 mg ye-potassium, ngelixa enye ikomityi yerayisi ephekiweyo emhlophe iqulethe i-69 mg ye-phosphorus kunye ne-54 mg ye-potassium.
• I-Bulgur, ingqolowa, irhasi, kunye ne-couscous zinesondlo, iinkozo ezine-phosphorus ezisezantsi ezinokuthi zithabathele indawo irayisi emdaka.

bananas

• bananasIyaziwa ngomxholo wayo ophezulu we-potassium. Ngelixa ngokwemvelo iphantsi kwi-sodium, enye ibhanana ephakathi inikeza i-422 mg ye-potassium.

ubisi

• Iimveliso zobisi zityebile kwiintlobo ngeentlobo zeevithamini, iiminerali, kunye nezinye izondlo. Ikwangumthombo wendalo we-phosphorus kunye ne-potassium kunye nomthombo olungileyo weprotheyini.
• Ngokomzekelo, i-1 indebe yobisi olupheleleyo ine-222 mg ye-phosphorus kunye ne-349 mg ye-potassium. 
• Ukutya ubisi oluninzi kunye nokunye ukutya okutyebileyo kwe-phosphorus kunokwenzakalisa impilo yamathambo kwabo banesifo sezintso.
• Oku kunokumangalisa, njengoko ubisi kunye neemveliso zobisi zihlala zinconyelwa kumathambo omelele kunye nempilo yemisipha. Kodwa xa izintso zonakaliswe, ukusetyenziswa kwe-phosphorus eninzi kunokubangela ukuba i-phosphorus ikhule egazini. Oku kwenza amathambo abe buthathaka ngokuhamba kwexesha kwaye kwandisa umngcipheko wokuqhekeka kwamathambo.
• Iimveliso zobisi nazo ziphezulu kwiprotheyini. Iglasi yobisi olupheleleyo malunga ne-8 grams yeprotheyini. Kubalulekile ukunciphisa ukuthathwa kobisi ukuthintela ukuqokelelana kwenkunkuma yeprotheyini egazini.

Ijusi ye-orange kunye ne-orange

• orange Nangona ijusi ye-orenji iyaziwa ngomxholo wayo ophezulu we-vitamin C, nazo ziyimithombo ecebileyo ye-potassium.
• Iorenji enye enkulu (i-184 grams) inika i-333 mg ye-potassium. Kwakhona, iglasi yejusi ye-orenji ine-473 mg ye-potassium.

inyama egayiweyo

• Inyama ecoliweyo kudala isaziwa ngokubangela izifo ezingapheliyo. Ngokuqhelekileyo kuthathwa njengento engafanelekanga ngenxa yokunqongophala kwezinto zokugcina kunye nezondlo.
• Inyama egayiweyo yinyama egalelwe ityuwa, yomisiwe, okanye enkonkxiweyo. Isoseji, isoseji, isalami, i-pastrami yimizekelo yoku.
• Inyama ecutshungulwayo idla ngokuba netyuwa eninzi ukuze kuphuculwe incasa nokugcina incasa. Ukongeza, iphezulu kwiprotheni.

Iipikili, iminquma kunye neziqholo

• Iminquma ecoliweyo kunye neepickles yimizekelo yokutya okuphiliweyo okanye okuvutshiweyo. Izixa ezikhulu zetyuwa zisoloko zongezwa ngexesha lokunyanga okanye ukukha.
• Ngokomzekelo, i-pickle ingaba ngaphezu kwe-300 mg yesodium. Ngokufanayo, i-2 tablespoons ye-pickle emnandi iqulethe i-244 mg ye-sodium.
• Iminquma emihlanu ekhethiweyo eluhlaza inika malunga ne-195 mg yesodium, inxalenye ebalulekileyo yemali yemihla ngemihla.

Iapilkosi

• Iapilkosi Ityebile kwivithamin C, ivithamin A kunye nefiber. Ikwaphezulu kwi potassium. Enye ikomityi yeeapilkosi ezintsha inika i-427 mg ye-potassium.
• Ukongezelela, umxholo we-potassium unamandla ngakumbi kuma-apricot omisiwe. Iglasi yeeapilkosi ezomileyo iqulethe i-1.500 mg ye-potassium.
• Kwizintso, kukulungele ukuhlala kude nama-apricot, kwaye okona kubaluleke kakhulu, ama-apricot omisiwe.

Iitapile kunye neebhatata

• amazambane ve izambane eliswitiyimifuno etyebileyo nge potassium. Iitapile nje enye ebhakiweyo ephakathi (156 g) ine 610 mg ye potassium, ngelixa i-avareji yebhatata ebhakiweyo (114 g) ibonelela nge-541 mg yepotassium.
• Ukusika iitapile zibe ngamaqhekeza amancinci kwaye ubilise ubuncinane imizuzu eyi-10 kunokunciphisa umxholo we-potassium malunga ne-50%.
• Kuye kwangqinwa ukuba iitapile eziye zacwiliswa ubuncinane iiyure ezine ngaphambi kokupheka zinomxholo ophantsi we-potassium kunezo ezingazange zifakwe ngaphambi kokupheka.
• Ngale ndlela, isixa esibalulekileyo se-potassium sisenokuba sikhona, ngoko ke ukhathalelo lwesahlulo lubalulekile ukugcina amanqanaba e-potassium.

iitumato

• iitumatokukutya okungaqwalaselwanga kudidi lokutya okuluncedo kwizintso. Iglasi ye-tomato sauce ingaba ne-900 mg ye-potassium.
• Ngelishwa, iitumato zisetyenziswa ngokubanzi kwizitya ezininzi. Unokukhetha enye into kunye nomxholo ophantsi we-potassium.

Ukutya okupakishiweyo sele kugqityiwe

• Ukutya okucutshungulweyo kuphezulu kwisodium. Koku kutya, okupakishiweyo, ukutya okulula kudla ngokuba yeyona nto icutshungulwayo kwaye ke iqulethe isodiyam eninzi.
• Imizekelo ibandakanya i-pizza ekhenkcezisiweyo, ukutya okufakwe kwi-microwave, kunye ne-pasta yangoko.
• Ukuba uhlala utya ukutya okucutshungulwayo kakhulu, ukugcina i-sodium intake malunga ne-2,000mg ngosuku kunzima.
• Ukutya okucutshungulwayo okuphezulu akuqulathanga kuphela inani elikhulu le-sodium, kodwa ayinazo izondlo.

Uhlaza njenge chard, isipinatshi

• Chard, ispinatshi Uhlaza olunamaqabunga yimifuno eluhlaza eluhlaza equkethe inani eliphezulu lezondlo ezahlukeneyo kunye neemaminerali, kuquka i-potassium.
• Xa ukhonza ekrwada, inani le-potassium lisuka kwi-140-290 mg indebe nganye.
• Nangona inani liyancipha xa imifuno enamagqabi ephekiweyo, umxholo we potassium uhlala ufana. Umzekelo, isiqingatha sekomityi yesipinatshi ekrwada siya kuncipha ukuya kwicephe eli-1 xa siphekiwe.
• Ngaloo ndlela, ukutya isiqingatha sekomityi yesipinatshi esiphekiweyo kuya kuba ne-potassium eninzi kunesiqingatha sekomityi yesipinatshi eluhlaza.

Imihla, iirasentyisi kunye neprunes

• Xa iziqhamo zomisiwe, zonke izondlo zazo zigxininiswe, kuquka i-potassium.
• Ngokomzekelo, ikomityi enye ye-plums inika i-1.274 mg ye-potassium, malunga nokuphindaphinda kahlanu umlinganiselo we-potassium ofunyenwe kwikomityi enye yeplamu ekrwada elinganayo.
• Imihla nje emine ibonelela nge-668 mg ye-potassium.
• Ukunikezelwa kwexabiso eliphawulekayo le-potassium efunyenwe kwezi ziqhamo ezomisiweyo, oku kutya kwezintso kufuneka kugwenywe.

Iichips kunye neecrackers

• Ukutya okutyiwayo okufana neepretzels kunye neechips azinazondlo kwaye zinetyuwa eninzi.
• Kwakhona, ukutya ngaphezu kobungakanani obucetyisiweyo boku kutya kulula, kudla ngokukhokelela ekuthathweni kwetyuwa ephezulu kunokuba bekucetywayo.
• Ngaphezu koko, ukuba oku kutya kulula kwenziwa kwiitapile, kuya kuba nexabiso elikhulu le-potassium.

Imikhwa Eyonakalisa Izintso

Ekubeni isondlo sinempembelelo kwizintso, sifanele sikulumkele oko sikutyayo. Ngaphezulu, sithethe ngokutya okunenzuzo kwizintso kunye nokutya okuyingozi kwizintso. Ngoku makhe sithethe ngemikhwa yethu eyenzakalisa izintso. Makhe sibone ukuba yintoni esiyenzayo kwimpilo yezintso?

ukungaseli manzi aneleyo

Kubaluleke kakhulu ukusela amanzi aneleyo ngexesha lemini kwimpilo yezintso. Izintso zinceda ukugcina ulwelo lomzimba lulungelelene. Ikwenza oku ngokukhupha iityhefu ezingafunwayo kunye nesodium xa usela amanzi aneleyo.

Ukusela amanzi aneleyo kunceda ukunciphisa ukubakho kwamatye ezintso kunye nokusilela kwezintso.

Ukusetyenziswa kwenyama ngokugqithisileyo

Iprotheyini yezilwanyana ivelisa izixa eziphezulu zeasidi, eyingozi kakhulu ukuba izintso zisebenze. Ibangela imeko ebizwa ngokuba yi-acidosis (ukungakwazi kwezintso ukuphelisa ii-asidi ezigqithisileyo ngokufanelekileyo), ukuthathwa ngokugqithisileyo okubangela iingxaki ezinzulu. Ukusetyenziswa kweeprotheyini zezilwanyana kufuneka kuhlale kulinganiswe kunye nemifuno kunye neziqhamo ezitsha.

cigarette

Ngokubanzi, ukutshaya kuyonakalisa ngokuthe ngqo imiphunga nentliziyo. Nangona kunjalo, kunempembelelo kwimpilo yezintso. Ukutshaya kushiya iprotheyini eninzi kumchamo, eyona nto ibalulekileyo kwimpilo yezintso.

alcohol

Ngaphezulu kwesithathu ukuya kwezine iziselo ezinxilisayo ngosuku zonyusa umngcipheko wokuba nesifo sezintso esinganyangekiyo. Ukongeza, ukusetyenziswa kwecuba kunye notywala ngokudibeneyo kwandisa umngcipheko ngokuphindwe kahlanu.

ukutya okulungisiweyo

Zonke iintlobo zokutya ezicutshungulwayo eziphezulu kwiiminerali ezifana ne-phosphorus kunye ne-sodium ziyingozi ngokuthe ngqo kwizintso. Ngenxa yokuba iya kuchaphazela amandla ezintso ukugcina ibhalansi yamanzi kunye ne-electrolyte.

Ukuphuthelwa

Iiyure ezi-6 ukuya kwezi-8 zokulala ziyimfuneko ukuze umzimba ulungiselele usuku olutsha. Ngethuba lokulala, umzimba wenza umsebenzi omningi - eyona nto ibaluleke kakhulu kukuhlaziywa kwezicubu zomzimba. Ukunyanzelwa kwalo msebenzi obalulekileyo womzimba kuya kukhokelela ekudakaleni kwezintso, uxinzelelo lwegazi oluphezulu kunye nokuwohloka kwempilo jikelele.

Ukusetyenziswa kwetyuwa ngokugqithisileyo

Ityuwa iqulethe i-sodium, kunye nokutya okuphezulu kwe-sodium kunokubangela ngokuthe ngqo ukunyuka kwamanqanaba oxinzelelo lwegazi. Ukuhluzwa kwegazi emva koko kungasebenzi kwaye ngokuthe ngcembe kuphazamisa izintso ngokunjalo.

Ukusetyenziswa kweswekile

Iingozi zeswekilesonke siyazi. Namhlanje, ukusetyenziswa kakhulu kweswekile kuzonakalisa izintso. Ikhokelela ekunyukeni koxinzelelo lwegazi kunye nesifo seswekile esichazwe kakhulu, esichaphazela ngokuthe ngqo ukusebenza kwezintso.

awuzilolongi

Ukuzivocavoca kunemiphumo emihle kumzimba womntu. Ikwaluncedo nakwizintso. Ichaphazela imetabolism, kwaye ngokunyusa amandla, inceda ukususa i-toxins kunye nokulawula ukulinganisela kwamanzi kwinkqubo.

ulibazisa umnqweno wokuchama

Ngamanye amaxesha siyakulibazisa ukuchama ngenxa yokuqina. Le yenye yezona zinto zoyikekayo ukwenza njengoko inyusa uxinzelelo lomchamo kwizintso kwaye ikhokelela ekungaphumeleli kwezintso.

Kumxholo wesondlo kwizigulana zezintso, sachaza ukutya okuluncedo kwizintso, ukutya okuyingozi kwizintso, kunye nemikhwa eyenzakalisa izintso. Ukuba unento ofuna ukuyithetha malunga nempilo yezintso, ungabhala uluvo.

Umthombo: 1, 2, 3