Isifo sezintso kunye nePotassium: Uyenza njani into yokutya okuSebenzayo kwezintso

Umxholo

• Kutheni amanqanaba akho e-potassium ebalulekile?
• Ndingayinciphisa njani i-potassium yam yokwakha?
• Ukutya okongeza kwisidlo sakho
• Ukutya ukunciphisa okanye ukunqanda
• Ungayifaka njani i-potassium kwiziqhamo kunye nemifuno
• Ingakanani i-potassium ekhuselekileyo?
• Isifo sezintso singazichaphazela njani ezinye iimfuno zam zesondlo?
• Ndingasatya ngaphandle xa ndinesifo sezintso?
• Umgca wezantsi

Kutheni amanqanaba akho e-potassium ebalulekile?

Umsebenzi ophambili wezintso kukucoca igazi lakho kulwelo olungaphezulu kunye nemveliso yenkunkuma.

Xa zisebenza ngesiqhelo, ezi ndawo zokubamba amandla ezinqindi zinokucoca iilitha ezili-120-150 zegazi suku ngalunye, zivelise iilitha ezi-1 ukuya kwezi-2 zomchamo. Oku kunceda ukuthintela inkunkuma eyakhiwe emzimbeni. Inceda ukugcina ii-electrolyte, ezinje ngesodiyam, iphosphate, kunye ne potassium kumanqanaba azinzileyo.

Abantu abanesifo sezintso bawanciphisile umsebenzi wezintso. Ngokuqhelekileyo abanako ukulawula i-potassium ngokufanelekileyo. Oku kunokubangela amanqanaba ayingozi e-potassium ukuba ahlale egazini.

Amanye amayeza asetyenziselwa ukunyanga isifo sezintso aphakamisa i-potassium, enokongeza kwingxaki.

Amanqanaba aphezulu e-potassium ahlala ekhula kancinci kwiiveki okanye kwiinyanga. Oku kunokukhokelela kwiimvakalelo zokudinwa okanye isicaphucaphu.

Ukuba i-potassium spikes yakho ngequbuliso, unokufumana ubunzima bokuphefumla, iintlungu zesifuba, okanye ukubetha kwentliziyo. Ukuba uqala ukufumana ezi mpawu, tsalela umnxeba iinkonzo zangxamisekileyo zasekuhlaleni. Le meko, ibizwa ngokuba yi-hyperkalemia, ifuna unyango kwangoko.

Ndingayinciphisa njani i-potassium yam yokwakha?

Enye yeendlela ezilungileyo zokunciphisa i-potassium buildup kukwenza utshintsho kwindlela otya ngayo. Ukwenza oko, kuya kufuneka ufunde ukuba kukuphi ukutya okuphezulu kwi-potassium kwaye zeziphi ezisezantsi. Qiniseka ukuba wenza uphando kwaye ufunde iilebhile ezinesondlo kukutya kwakho.

Gcina ukhumbula ukuba ayisiyiyo kuphela into oyityayo ebalwayo, kodwa nokuba utya kangakanani. Ulawulo lwesahlulo lubalulekile kwimpumelelo nakuphi na ukutya okunezintso. Nokuba kukutya okuthathwa njengephantsi kwi-potassium kunokubangela amanqanaba akho ukuba uyatya kakhulu.

Ukutya okongeza kwisidlo sakho

Ukutya kuthathwa njengephantsi kwi-potassium ukuba ine-milligrams ezingama-200 (mg) okanye ngaphantsi ngokutya.

Ukutya okune-potassium ephantsi kubandakanya:

• amajikijolo, njengamaqunube kunye neeblueberries
• iiapile
• i-grapefruit
• ipanapula
• I-cranberries kunye nejusi ye-cranberry
• icauliflower
• ibrokholi
• isityalo seqanda
• iimbotyi eziluhlaza
• irayisi emhlophe
• ipasta emhlophe
• isonka esimhlophe
• abamhlophe beqanda
• ityhuna enkonkxiweyo emanzini

Ukutya ukunciphisa okanye ukunqanda

Oku kutya kulandelayo kune-200 mg ngokusebenza.

Ukunciphisa ukutya okuphezulu kwe-potassium njenge:

• iibhanana
• iavokhado
• Iirayisi
• Iiprune kunye nejusi yethena
• iiorenji kunye neJusi yeorenji
• iitumato, ijusi yetumato, kunye netumato sauce
• iilentile
• ispinatshi
• ibrussels sprouts
• yahlula ii-ertyisi
• iitapile (eziqhelekileyo neziswiti)
• ithanga
• iiapilkosi ezomisiweyo
• ubisi
• Iimveliso zebran
• itshizi ephantsi
• amandongomane
• inyama yenkomo
• inkukhu

Nangona ukunciphisa ukutya ukutya okune-potassium kubalulekile kwabo badla ukutya okunesithintelo se-potassium, ukugcina i-potassium iyonke ithathwa ngaphantsi komda obekwe ngumboneleli wakho wezempilo, oqhele ukwenziwa ngama-2,000 mg we-potassium ngosuku okanye ngaphantsi, okona kubaluleke kakhulu.

Ngokuxhomekeke ekusebenzeni kwezintso, unokukwazi ukufaka ukutya okuncinci okuphezulu kwi-potassium ekudleni kwakho. Qhagamshelana nomboneleli wakho wezempilo ukuba unemibuzo malunga nokuthintela i-potassium.

Ungayifaka njani i-potassium kwiziqhamo kunye nemifuno

Ukuba unako, tshintsha iziqhamo ezisemathinini kunye nemifuno ukuze ufumane izihlobo ezitsha okanye ezinqabileyo. I-potassium kwiimpahla ezinqiniweyo ingena emanzini okanye ijusi kwitoti. Ukuba usebenzisa le jusi kwisidlo sakho okanye uyisele, inokubangela i-spike kumanqanaba akho e-potassium.

Ijusi ihlala inetyuwa eninzi, eya kuthi ibangele ukuba umzimba ubambelele emanzini. Oku kungakhokelela kubunzima kwizintso zakho. Kuyinyani ngejusi yenyama, ke qiniseka ukuyiphepha le nto, nayo.

Ukuba unempahla ekheniweyo kuphela, qiniseka ukuba uyikhuphe incindi kwaye uyilahle. Ukutya okunkonkxiweyo kufuneka kwakhona ngamanzi. Oku kunokunciphisa inani le-potassium oyidlayo.

Ukuba upheka isitya esibiza imifuno ephezulu ye-potassium kwaye awunqweneli ukutshintsha, ungatsala enye ye-potassium kwi-veggie.

I-National Kidney Foundation icebisa le ndlela ilandelayo kwi-leaching leetapile, ibhatata, iminqathe, ii-beet, isikwashi sasebusika kunye ne-rutabagas:

1. Chuba imifuno uyibeke emanzini abandayo ukuze ingabi mnyama.
2. Hlanganisa imifuno kwiindawo ezi-1/8-intshi.
3. Yipule emanzini afudumeleyo imizuzwana embalwa.
4. Gcoba iziqwenga ubuncinci beeyure ezimbini emanzini ashushu. Sebenzisa amaxesha ali-10 ubungakanani bamanzi ukuya kwisixa semifuno. Ukuba ucoce imifuno ixesha elide, qiniseka ukutshintsha amanzi rhoqo kwiiyure ezine.
5. Yipule imifuno phantsi kwamanzi ashushu kwakhona imizuzwana embalwa.
6. Pheka imifuno ngamanani aphindwe kahlanu kwisixa semifuno.

Ingakanani i-potassium ekhuselekileyo?

Kuyacetyiswa ukuba amadoda nabafazi abasempilweni ngaphezulu kweminyaka eyi-19 badle ubuncinci i-3,400 mg kunye ne-2,600 mg ye-potassium ngosuku, ngokwahlukeneyo.

Nangona kunjalo, abantu abanesifo sezintso abakwi-potassium ethintelwe kukutya badla ngokufuna ukugcina i-potassium yabo ingaphantsi kwe-2,000 mg ngosuku.

Ukuba unesifo sezintso, kufuneka i-potassium yakho ihlolwe ngugqirha wakho. Bayakwenza oku kuvavanyo lwegazi olulula. Uvavanyo lwegazi luya kumisela inqanaba lakho lenyanga le potassium millimoles kwilitha nganye yegazi (mmol / L).

Amanqanaba amathathu ngala:

• Indawo ekhuselekileyo: 3.5 ukuya ku-5.0 mmol / L
• Indawo yokulumkisa: 5.1 ukuya kwi-6.0 mmol / L
• Indawo yengozi: 6.0 mmol / L okanye ngaphezulu

Ugqirha wakho unokusebenza kunye nawe ukumisela ukuba ingakanani i-potassium omele ukuyitya yonke imihla, ngelixa ugcina elona nqanaba liphezulu lesondlo elinokwenzeka. Kananjalo baya kubeka esweni amanqanaba akho ukuqinisekisa ukuba uhlala ngaphakathi kuluhlu olukhuselekileyo.

Abantu abanamanqanaba aphezulu e-potassium abasoloko benempawu, ke ngoko ukubekwa esweni kubalulekile. Ukuba unayo impawu, zingabandakanya:

• ukudinwa
• ubuthathaka
• ukuba ndindisholo okanye ukurhawuzelela
• isicaphucaphu
• ukugabha
• iintlungu zesifuba
• ukubetha okungaqhelekanga
• ukubetha kwentliziyo okungalunganga okanye okuphantsi

Isifo sezintso singazichaphazela njani ezinye iimfuno zam zesondlo?

Ukuba unesifo sezintso, ukuhlangabezana neemfuno zesondlo kunokuba lula kunokuba ucinga. Ubuqhetseba kukufumana ukuxhoma kwento onokuyitya kunye nento ekufuneka uyinciphisile okanye uyisuse ekutyeni kwakho.

Ukutya iinxalenye ezincinci zeprotheyini, njengenkukhu kunye nenyama yenkomo, kubalulekile. Ukutya okune-protein eninzi kunokubangela ukuba izintso zakho zisebenze nzima kakhulu. Ukunciphisa ukungenisa iiprotein ngokwenza ulawulo lwesahlulo kunokunceda.

Kubalulekile ukuba uqaphele ukuba isithintelo seprotein sixhomekeke kwinqanaba lakho lesifo sezintso. Thetha nomboneleli wakho wezempilo ukuze ufumanise ukuba zingakanani iiprotein ekufuneka uzisebenzisa suku ngalunye.

Isodiyam inokonyusa unxano kwaye ikhokelele ekuseleni kakhulu ulwelo, okanye ibangele ukudumba komzimba, zombini ezingalunganga kwizintso zakho. Isodium sisithako esifihliweyo kukutya okuninzi okuhlanganisiweyo, ke qiniseka ukuba ufunda iilebheli.

Endaweni yokufikelela ityuwa ukulungiselela isitya sakho, khetha imifuno kunye nezinye izinongo ezingabandakanyi isodiyam okanye i-potassium.

Kuya kufuneka kwakhona ukuba uthathe i-phosphate binder kunye nokutya kwakho. Oku kunokuthintela amanqanaba akho e-phosphorus ekubeni aphakame kakhulu. Ukuba la manqanaba aphakama kakhulu, kunokubangela ukwehla kwe-calcium, okukhokelela kumathambo abuthathaka.

Unokujonga kwakhona ukunciphisa i-cholesterol yakho kunye nokutya okuninzi kwamafutha. Xa izintso zakho zingacoci kakuhle, ukutya ukutya okunzima kwezi zinto kunzima kumzimba wakho. Ukutyeba kakhulu ngenxa yokutya okungalunganga kunokubeka uxinzelelo kwizintso zakho.

Ndingasatya ngaphandle xa ndinesifo sezintso?

Unokufumana ukutya ngaphandle kokuba ngumceli mngeni ekuqaleni, kodwa ungafumana ukutya okunezintso phantse kuzo zonke iintlobo zokutya. Umzekelo, inyama egcadiweyo okanye eyosiweyo kunye nokutya kwaselwandle kukukhetha okuhle kwiindawo ezininzi zokutyela zaseMelika.

Unokukhetha isaladi endaweni yecala lezitapile ezifana nefrys, iichips, okanye iitapile ezicujiweyo.

Ukuba ukwivenkile yokutyela yase-Italiya, tsiba isoseji kunye nepepperoni. Endaweni yoko, namathela kwisaladi elula kunye ne-pasta kunye nesosi engeyiyo yetumato. Ukuba utya ukutya kwaseIndiya, yiya kwizitya zekheri okanye inkukhu yaseTandoori. Qiniseka ukuba uyayiphepha iilentile.

Njalo ungaceli ityuwa eyongeziweyo, kwaye unxibe iisosi kunye neesosi ezisecaleni. Ulawulo lwesahlulo sisixhobo esiluncedo.

Ezinye iicuisine, ezinje ngesiTshayina okanye isiJapan, zihlala ziphezulu kwisodiyam. Uku-odola kwezi ntlobo zokutyela kunokufuna isohlwayo esingaphezulu.

Khetha izitya nge-steamed, endaweni yefry, irayisi. Sukufaka isosi yesosi, isosi yentlanzi, okanye nantoni na ene-MSG kwisidlo sakho.

Ukutya inyama nayo inetyuwa eninzi kwaye kufuneka ithintelwe.

Umgca wezantsi

Ukuba unesifo sezintso, ukunciphisa i-potassium yakho yokutya iya kuba yinto ebalulekileyo kubomi bakho bemihla ngemihla. Izidingo zakho zokutya zingaqhubeka nokutshintsha kwaye ziya kufuna ukubekwa esweni ukuba isifo sakho sezintso siqhubeka.

Ukongeza ekusebenzeni nogqirha wakho, unokukufumanisa kuluncedo ukudibana nengcali yokutya kwezintso. Banokukufundisa indlela yokufunda iilebhile zesondlo, ukubukela izahlulo zakho, kwaye nokucwangcisa ukutya kwakho veki nganye.

Ukufunda ukupheka ngeziqholo ezahlukeneyo kunye nezinongo kunokukunceda ukunciphisa ukutya kwakho ityuwa. Uninzi lwetyuwa lwenziwe nge potassium, ngenxa yoko banqunyelwe.

Kuya kufuneka ujonge nogqirha wakho malunga nokuba ungakanani na ulwelo ekufuneka uluthathe kusuku ngalunye. Ukusela ulwelo oluninzi, nokuba kungamanzi, kunokurhafisa izintso zakho.