Abincin mai dauke da sinadarin potassium

Mawallafi: Roger Morrison

Ranar Halitta: 7 Satumba 2021

Sabuntawa: 1 Fabrairu 2025

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Abincin mai dauke da sinadarin potassium
Yadda ake rage potassium a abinci
Nagari kullum adadin potassium

Abincin da ke cike da sinadarin potassium yana da mahimmanci musamman don hana raunin tsoka da raɗaɗi yayin motsa jiki mai ƙarfi. Bugu da kari, cin abinci mai wadataccen sinadarin potassium wata hanya ce ta cike magani ga hauhawar jini saboda yana taimakawa wajen daidaita hawan jini, da kara fitowar fitsarin sodium.

Ana samun sinadarin potassium musamman a cikin abinci daga asalin tsirrai kamar 'ya'yan itace da kayan marmari da isasshen adadin yawan sinadarin potassium ga manya shine MG 4700 a kowace rana, wanda ake samun saukin samu ta hanyar abinci.

Tebur mai zuwa yana nuna abincin da ke da mafi yawan adadin potassium:

Abinci	Adadin potassium (100 g)	Abinci	Adadin potassium (100 g)
Pistachio	109 mg	Kirjin Gashi na Pará	600 MG
Dankakken gwoza ganye	908 mg	Madarar madara	166 mg
Datsa	745 mg	Sardine	397 mg
Steamed abincin teku	628 mg	Duka madara	152 MG
Avocado	602 MG	Lamuni	365 MG
Yogurt mara nauyi	234 MG	Black wake	355 MG
Almond	687 mg	Gwanda	258 MG
Ruwan tumatir	220 MG	Peas	355 MG
Gasashe dankali da bawo	418 mg	Cashew goro	530 MG
Ruwan lemu	195 MG	Ruwan inabi	132 MG
Dafaffen chard	114 mg	Naman da aka dafa	323 MG
Ayaba	396 mg	Mashed dankali	303 MG
'Ya'yan kabewa	802 MG	Yisti na Brewer	1888 mg
Tin tumatir miya	370 mg	Kwayoyi	502 MG
Gyada	630 mg	Hazelnut	442 mg
Dafaffen kifi	380-450 mg	Naman kaji	263 MG
Hantar hanta saniya	364 mg	Naman Turkiyya	262 MG
Artichoke	354 mg	yar tunkiya	298 MG
Wuya innabi	758 mg	Inabi	185 MG
Gwoza	305 MG	Strawberry	168 MG
Kabewa	205 MG	Kiwi	332 MG
Brussels ta tsiro	320 MG	Raw karas	323 MG
Sunflower tsaba	320 MG	Seleri	284 mg
Pear	125 MG	Dimashƙu	296 mg
Tumatir	223 MG	Peach	194 MG
kankana	116 mg	Tofu	121 mg
Kwayar hatsi	958 MG	Kwakwa	334 mg
Cuku gida	384 mg	Baƙi	196 mg
Fulawar Oatmeal	56 MG	Cutar hanta kaza	140 mg

Yadda ake rage potassium a abinci

Don rage yawan sinadarin potassium, dole ne a bi matakai masu zuwa:

Bare ki yanka abincin cikin yankakkun kayan yanka sannan ki kurkura;
Sanya abincin a cikin kwanon rufi kusan cike da ruwa kuma bari ya jika na tsawon awanni 2;
Lambatu, kurkura kuma sake zubar da abincin (ana iya maimaita wannan aikin sau 2 zuwa 3);
Sake cika kwanon ruwar da ruwa sannan a bar abincin ya dahu;
Da zarar an dafa shi, a tsoma abinci sannan a jefa ruwan a waje.

Hakanan ana ba da shawarar wannan hanyar ga mutanen da ke fama da matsalar koda kuma waɗanda ke kan aikin huɗar jini ko ƙaura, kamar yadda a waɗannan yanayin yawanci potassium yana cikin jini. Ta wannan hanyar, waɗannan mutane na iya cinye waɗannan abinci mai wadataccen ƙwayoyin potassium, amma suna guje wa yawan abin da suke da shi da ke cikin jini.

Idan baka son dafa abincin, zaka iya shirya adadi mai yawa ka adana shi a cikin firinjin firji har sai ka buƙace shi. Duba jerin menu na karamin abincin potassium.

Nagari kullum adadin potassium

Adadin sinadarin potassium da yakamata a sha a rana ya bambanta gwargwadon shekaru, kamar yadda aka nuna a tebur mai zuwa:

Adadin potassium a kowace rana
Sabbi da yara
0 zuwa 6 watanni	0.4 g
7 zuwa 12 watanni	0.7 g
1 zuwa 3 shekaru	3.0 g
4 zuwa 8 shekaru	3.8 g
Maza da mata
9 zuwa 13 shekaru	4.5 g
> Shekaru 14	4.7 g

Rashin sinadarin potassium da ake kira hypokalemia wanda ake kira hypokalemia na iya haifar da rashin cin abinci, ciwon mara, nakasar jiki ko rikicewa. Wannan halin na iya faruwa idan ana amai da gudawa, lokacin da ake amfani da diuretics ko kuma tare da shan wasu magunguna na hauhawar jini akai-akai. Kodayake ba ta da yawa, amma kuma yana iya faruwa a cikin 'yan wasan da ke gumi da yawa.

Shima wuce haddi yana da wuya, amma yana iya faruwa galibi yayin amfani da wasu magunguna don hauhawar jini, wanda zai iya haifar da arrhythmias.

Duba ƙarin game da rashi da rashi na sinadarin potassium a cikin jini.

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