Qhov zoo tshaj plaws ntawm cov poov tshuaj

Cov tshuaj yaj yeeb plays lub luag haujlwm tseem ceeb heev kom ntseeg tau tias lub cev ua haujlwm ruaj khov, thiab nws zoo dua yog siv cov khoom cog qoob loo. Tus nqi ntawm cov khoom no yuav tsum muaj nyob hauv tus neeg laus lub cev yuav tsum tsis pub tsawg tshaj 3000 mg. Rau ib tus menyuam lub cev tus qauv yog 1000 mg rau ib hnub twg. Qhov kev ua lom ntawm kev ua poov tshuaj
Cov dej num tseem ceeb ntawm potassium yog cov cai ntawm dej tshuav nyiaj, uas sodium tseem koom, ua ke lawv tshem cov kua ntau dhau ntawm lub cev thiab ua rau kom tshem tawm cov phom sij. Ua tsaug rau kev sib koom tes ntawm ob lub ntsiab lus, cov leeg nqaij thiab cov neeg ua haujlwm ua haujlwm nyob hauv lub cev thiab tonus ntawm tag nrho cov musculature yog tswj xyuas. Tshwj xeeb yog poov tshuaj yog ib qho tseem ceeb rau kev ua hauj lwm ruaj khov ntawm lub plawv, nplooj siab, thiab ob lub raum. Cov mob ntawm cov hlab ntsha, cov hlab ntsha, Cov hlab ntsha tseem ceeb, thiab lub hlwb yuav nyob ntawm seb qhov siab npaum li cas ntawm cov kua qaub nyob hauv lub cev.

Tseem ceeb heev ntawm cov kua qaub qoob loo hauv kev ua kom muaj qee lub enzymes, nrog rau nws kev koom tes hauv cov metabolism hauv cov carbohydrates.

Dab tsi yog fraught nrog ib tug deficiency los yog ib tug tshaj ntawm potassium
Qhov tsis muaj potassium nyob rau hauv lub cev yuav phem heev rau lub chaw ua hauj lwm ntawm lub plawv, raws li tau zoo raws li musculature. Ib tug ntev qhaj ntawm poov tshuaj nyob rau hauv lub cev ua rau arterial hypotension thiab neuralgia. Feem ntau ib qho tsis muaj peev xwm ntawm poov tshuaj ua rau thinning ntawm phab ntsa ntawm lub nkoj ntawm lub hlwb, uas yav tom ntej yuav ua rau ib tug mob hlab ntsha tawg.

Cov kua qaub qoob loo tseem tsis tau zoo. Tej zaum qhov kev loj hlob ntawm paresthesia ntawm nqua los yog adynamia. Txawm li cas los xij, ib qho kev txhaum loj ntawm hyperkalemia (ntau dua potassium) yog mob ntsws ntawm cov hnyuv (tshwj xeeb tshaj yog los ntawm kev noj cov tshuaj potassium hauv cov ntsiav tshuaj), zoo li lub plawv nres.

Khoom muaj potassium
Txhawm rau ua kom tsis muaj potassium nyob rau hauv lub cev, koj yuav tsum paub nyob rau hauv cov khoom noj uas nws muaj nyob rau hauv loj qhov ntau. Yeej, cov no yog cov khoom ntawm cov noob keeb kwm. Dab tsi yog noteworthy, lawv muaj nqis thiab saj zoo, nws yog advisable kom muaj nyob rau hauv koj cov zaub mov txhua hnub.

Nyob rau hauv thawj qhov chaw nyob rau hauv cov nqe lus ntawm tus nqi ntawm cov poov tshuaj ntsiab lus yog buckwheat thiab oatmeal , raws li tau zoo raws li bran . Tias yog vim li cas porridge los ntawm buckwheat los yog oatmeal nrog bran qhob cij yog qhov zoo tshaj plaws kev xaiv rau noj tshais.

Ib tug loj npaum li cas ntawm poov tshuaj muaj qos yaj ywm , uas yog muaj thoob plaws hauv lub xyoo. Qhov nruab nrab, cov poov tshuaj ntsiab lus nyob rau hauv ib qos yog txog 800 mg. Nws yog ib qho tseem ceeb kom tsis txhob nco lub sij hawm uas siv cov qos yaj ywm yuav tsum nyob rau hauv daim ntawv ntawm ib lub siab, txij thaum nrog no hom kev ua nws khaws tus nqi ntau tshaj ntawm micronutrients, nrog rau cov poov tshuaj. Thaum noj cov qos yaj ywm, ib feem tseem ceeb ntawm cov poov tshuaj yog ploj, tab sis, yog tias koj noj cov qos yaj ywm hauv cov dej tsis ntau thiab sim tsis zom nws, koj tuaj yeem txuag tau ntau yam khoom siv.

Yog hais tias koj tsis yog tus kiv cua ntawm legumes, maj mam ua ib qho. Tom qab tag nrho, noj su phaj nrog peas, taum thiab lentils yuav muab koj lub cev nrog ib nrab ntawm txhua hnub txhua hnub cov potassium. Legumes yuav ci, stewed, siav.

Qhov tseem ceeb tshaj plaws ntawm cov vitamins, nrog rau cov potassium - yog bananas thiab citrus txiv hmab txiv ntoo . Cov poov tshuaj ntsiab lus nyob rau hauv ib khob ntawm txiv kab ntxwv kua txiv yog 500 mg, ntau li ntau yog nyob hauv ib tug txiv tsawb.

Ntsev tsawg dua poov tshuaj nyob rau hauv ib khob ntawm mis nyuj haus , txog 370 mg. Txawm li cas los, mis nyuj muaj ntau ntawm cov kev pab me me, zoo li calcium.

Tsis txhob maj mam mus yuav khoom qab zib rau cov tshuaj yej, nws yog qhov zoo dua los hloov lawv nrog cov txiv hmab txiv ntoo qhuav . Lawv tsis tsuas yog pab kom khaws daim duab, tab sis kuj sau lub txiaj ntsim ntawm potassium. Them nyiaj tshwj xeeb kom qhuav apricots - 100 gr. qhov no cov txiv hmab txiv ntoo qhuav yuav muab rau koj 850 mg ntawm cov poov tshuaj. Raisins, dhau lawm, yuav tsum tsis txhob nco qab. Cia li ib nrab ib khob ib hnub muab lub cev 600 mg ntawm ib tug tseem ceeb keeb.

Melons thiab watermelons yog cov nplua nuj nyob hauv cov poov tshuaj. Lawv zoo siv nyob rau thaum lub caij ntuj sov los yog thaum ntxov lub caij nplooj zeeg. Txij li thaum nws yog los ntawm lub sij hawm no tus nqi ntawm cov poov tshuaj nyob rau hauv lawv ncav ib tug siab tshaj plaws. Tsis tas li ntawd nyob rau ntawm lub sij hawm no, ib lws suav yog tseem ceeb, nyob rau hauv uas 100 grams poov tshuaj muaj 380 mg ntawm poov tshuaj. Lean rau zaub nyoos nrog txiv lws suav, kom tau txhua hnub.

Tsis txhob noj cov txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo los sis cov txiv hmab txiv ntoo, vim hais tias cov ntsiab lus ntawm cov vitamins muaj tsawg, thiab qhov kev puas tsuaj yuav zoo heev.