Nā meaʻai no ka puʻuwai: 10 mau meaʻai i kiʻekiʻe i ka potassium

ʻO nā hōʻailona ʻaʻole lawa ke kai o ka potassium

ʻO kahi kānana kūpono wale nō a hiki i ke kauka ke hopena a me ka hilinaʻi piha e hōʻoia i kou hemahema o kēia kumumanaʻo. Eia nō naʻe, aia kekahi mau hōʻailona pololei ʻole e makaʻala iā ʻoe a nīnau aku i ke kauka. 

• Ka nāwaliwali o ka mākala, lethargy, māluhiluhi mau loa, cramp (ʻoi loa i ka pō), ʻoluʻolu ʻole;

• edema hoʻomau - me ka nele o ka pāhare potassium, ʻākoakoa ka sodium i loko o ke kino, ka mea e hoʻomau i ka makū i loko o ke kino;

• kulu i ke kahe koko;

• ʻōpū paʻa paʻa;

• nā kauā. 

Kū pinepine ka nele o ka potassium i ka poʻe e hana nui nei i nā haʻuki, nā wahine i hoʻopili ʻia i ka diuretics a me nā laxatives, a me nā mea e ʻai ana a me ka papaʻai kaulike ʻole. 

Nā meaʻai waiwai potassium

ʻO nā pīpī keʻokeʻo - i kēlā me kēia 100 g o nā pi i kuke ʻia ma kahi o 390 mg o ka potassium. Maikaʻi loa ke ana, akā ʻo ka nīnau inā hiki iā ʻoe ke ʻai i nā pīni i lawa e hālāwai me kāu pono micronutrient i kēlā me kēia lā. Eia kekahi, kiʻekiʻe nā pīni i ka fiber, thiamine, folate, iron, magnesium, a me ka manganese.

Piʻi-piʻa - loaʻa iā 718 mg o ka potassium ma 100 g o nā pi maloʻo. ʻO kahi kumu kūpono i kekahi manawa e hana i nā salala falafel a i ʻole nā ​​hua moa. Akā i nā pīni i kuke ʻia, hoʻemi ʻia ka mahele potassium. 

Peanut - nā hua maka (ma ke ala, ʻaʻole nā ​​nīnī kahi nut, akā kahi legume) loaʻa 705 mg o ka potassium ma 100 g. I ka palai, hoʻemi ʻia ka nui o kahi kumumea i 630 mg. He mea nui ka ʻai ʻana i ka pī me ka paʻakai ʻole, no ka mea ʻo ka sodium ka ʻenemi ʻoi loa o ka potassium. 

uala -ʻO nā uala maʻamau a me nāʻuala kahi kumu maikaʻi loa o ka potassium. Hoʻokahi wale nō 300 g uala i hoʻomoʻa ʻia e hāʻawi iā ʻoe i kahi hapakolu o kāu koi micronutrient i kēlā me kēia lā. Akā he mea nui e hoʻomanaʻo i ka hapanui o ia i loaʻa i ka ʻili. No laila, pono e holoi pono i kaʻuala aʻai pū me ka peel. 

Beetroot - kā mākou superfood wahi lulu. Loaʻa iā 100 g 288 mg o ka potassium, ʻo ia ka 12% o ka waiwai o kēlā me kēia lā. Eia kekahi, ʻo nā beets kahi kumu o folate, manganese a me nā antioxidants. E heluhelu ma aneʻi no pehea e ʻai pono ai i nā beets e loaʻa ai ka hapa nui o ia mea. 

ʻO Greens - ka pāhiri, ka wai wai, ka cilantro, nā ʻāpala, ka milo, ka sorrel - mākaukau e hoʻolako i ke kino mai 17 a 30% o ka nui o ka potassium i makemake ʻia no kēlā me kēia 100 g. Eia kekahi, he waiwai waiwai o ka puna. A ʻo nā calorie i nā greens, ʻike ʻoe, he mea liʻiliʻi loa. 

bananas - ʻaʻole paha ka hua ʻoi loa no ka potassium, akā ʻono loa. Hoʻokahi maiʻa liʻiliʻi he 422 mg o ka pālolo. Eia naʻe, kipi nā mea hoʻomaʻamaʻa kino iā ia, a me nā beets: he kiʻekiʻe kēia mau huahana i ke kō. 

Pākena -ʻAʻole i loko o kēia mea kanu kūikawā nā momona olakino wale nō, akā, kahi hohonu hoʻi o nā microelement nui. E hāʻawi kahi avocado waena i 20% o kāu koi potassium i kēlā me kēia lā. Hoʻohui ʻia, e hoʻonui ia i ke kino me ka puluniu, nā antioxidant, ka wikamina C, ka huaʻai K, ka wikamina B6, ka folic a me ka pantothenic acid.

ʻO nā apricots i hoʻomaloʻo ʻia, ʻo nā apricots a me nā peach maloʻo - ke nānā aku ka nui o ke aloha ʻole, ʻoi aku ka maikaʻi. ʻO kēia ke ʻano ua hoʻomaloʻo maoli ʻia lākou, me ka ʻole o ke kau ʻana iā lākou i ka syrup kō. Loaʻa iā ʻApicot 1780 mg o ka potassium ma 100 g, peach maloʻo - 2040, apricots maloʻo - 1700. 

E kale - aloha ʻia a inaina ʻia paha, akā ʻaʻohe mea kūpono e hōʻole i kāna pono. Loaʻa i kēlā me kēia 100 g o ka limu i 970 mg o ka potassium. A he aha ka mea e hana inā ʻai ʻoe ia i kēlā me kēia lā, heluhelu HERE. 

Kahi ʻē aʻe

Loaʻa i ka nui o ka pāhare potassium hauha, keʻokeʻo keu. 100 g o ka boletus maloʻo i loko ʻaneʻane 4000 mg o kahi kumumea kumumea. Rich i ka potasiuma nā nati, nā hua lūlū, ka palaoa palaoa a me ka soy… A no ka mea ʻai - nā hua maloʻo: pea, prunes, huawaina.