Vyakula vipi vyenye potassium kwa wingi?

[malembeka18]

Habar wakuu nivyakula vipi vyenye potassium kwa wingi

 

[Herbalist Dr MziziMkavu]

Habar wakuu nivyakula vipi vyenye potassium kwa wingi

Foods High in Potassium and Phosphate

You need phosphate, the main form of phosphorus in your body, to form strong bones and DNA, and you need potassium for proper nerve and muscle function. Although both are essential, some people, including those with kidney problems, may need to limit foods high in these minerals. Others may have higher mineral needs and should consume more of these minerals due to alcoholism, eating disorders, Crohn's disease or celiac disease. While there are many foods high in either potassium or phosphorus, the list of foods high in both is relatively short.
Beans, Dairy Products and Fish
Beans, low-fat yogurt and fish are the foods highest in both potassium and phosphate. White beans, kidney beans and adzuki beans all have more than 20 percent of the daily value, or DV, for phosphorus and potassium in a 1-cup serving. Each cup of nonfat milk or yogurt has more than 20 percent of the DV for phosphorus and more than 10 percent of the DV for potassium. The same is true for a 3-ounce serving of many types of fish, including salmon, carp, tuna and mackerel.
Beans, low-fat yogurt and fish are the foods highest in both potassium and phosphate. White beans, kidney beans and adzuki beans all have more than 20 percent of the daily value, or DV, for phosphorus and potassium in a 1-cup serving. Each cup of nonfat milk or yogurt has more than 20 percent of the DV for phosphorus and more than 10 percent of the DV for potassium. The same is true for a 3-ounce serving of many types of fish, including salmon, carp, tuna and mackerel.
Whole grains, chocolate, nuts and seeds also provide significant amounts of potassium and phosphorus. Fortified whole-grain cereals can contain more than 100 percent of the DV for phosphorus and more than 5 percent of the DV for potassium per serving, depending on the cereal. Each tablespoon of cocoa powder has more than 4 percent of the DV for phosphorus and potassium. Pumpkin seeds and sunflower seeds contain more than 20 percent of the DV for phosphorus and more than 5 percent of the DV for potassium per ounce. Cashews, almonds and pistachios have more than 10 percent of the DV for phosphorus and more than 5 percent of the DV for potassium.

Fruits and Vegetables | Livestrong.com

Our fruits and vegetables page details the health benefits of eating a diet rich in produce, as well as tips on how to incorporate more into your diet....

www.livestrong.com

 

[Herbalist Dr MziziMkavu]

JEDWALI ORODHA YA CHAKULA CHA POTASSIUM -RICH

Jedwali - Orodha ya Chakula cha Potassium-Rich

Bidhaa K maudhui, mg kwa 100 g

Uyoga mweupe (kavu) 3937

Apricots kavu (pitted) 1717

Maharage ya Soy (nafaka) 1607

Kakao (poda) 1509

Ngano 1260

Maziwa Makavu ya unga 1224

Maziwa kavu (25%) 1200

Maharage (nafaka) 1100

Pistachios 1025

Mash (choroko ) 1000

majani ya matembele 970

Chickpea Dengu nzima 968

Punes 864

Raisin Zabibu kavu 830

Parsley Maydanos 800

Mchicha (wiki) 774

Almond Lozi 748

Mbaazi 731

Cream, kavu (42%) 726

Tini 710

Lentils Adesi 672

Karanga 658

Mbegu za alizeti 647

Watercress (wiki) 606

Nini ya Pine 597

Unga wa Buckwheat 577

Viazi 568

Mafuta ya nyama 566

Samaki wa aina Chaza 553

Champignons 530

Cilantro (wiki) 521

Sorrel (wiki) 500

Sesame Ufuta 497

majani ya Mchunga 485

Walnut Njugu za bara la asia 474

Uyoga mweupe 468

Chokoleti ya Maziwa 462

Barley (shayiri) 453

Mboga ya Chanterelle 450

Poda ya yai 448

Hazelnut 445

Bowa ya Boletus 443

Durian 436

Celery (wiki) 430

Rye (nafaka) 424

Oats (nafaka) 421

Uyoga wa Oyster 420

Saroni (lax) 420

Tangawizi (mizizi) 415

Uyoga zaidi 411

Boti ya uyoga 404

Uyoga wa Kuvu 400

Majani ya Dandelion (wiki) 397

Karatasi Rye unga (wholemeal) 396

Celery (mizizi) 393

Baltic sprat 380

Buckwheat (Zadritsa) 380

Maziwa yaliyotokana na sukari (5%) 380

Maziwa yaliyopendekezwa (yasiyo ya mafuta) 380

Vipande vya Brussels 375

Kohlrabi kabichi 370

Tende 370

Maziwa yaliyotokana na sukari (8.5%) 365

Matunda ya aina Peach 363

Chokoleti yenye kutisha 363

Oats groats 362

Mafuta, oatmeal 351

Halva ya jua 351

Caspian sprat 350

Safari ya unga ya unga (pamoja na shell ya bran) 350

Black currant 350

Scad 350

Tuna samaki 350

Ndizi 348

Cod 340

Ngano (nafaka, aina ya laini) 337

Laini ya Pink 335

Chum 335

Sungura 335

Dill (wiki) 335

Chumvi iliyosafishwa na sukari (19%) 334

Oat flakes "Hercules" 330

Nyama 326

Mananasi 321

Broccoli 316

Mchele (nafaka) 314

Mussels 310

Chakula cha mafuta 310

Matunda ya Apricot 305

Kabichi nyekundu 302

Kabichi nyeupe 300

Matunda ya Kiwi 300

Mboga ya kijani (safi) 285

Nguruwe 285

Squid 280

Matund aya tufaha Apples 278

Nyama ya nyama 277

Vitunguu Maji 260

Mapishi ya cherries 256
Mbegu za Maboga na mbegu za alizeti na korosho

Wakati wa matibabu ya joto, sehemu ya potasiamu imepotea. Kwa mfano, kama 100 g ya viazi mbichi huwa na 568 mg ya dutu hiyo, kisha kuchemshwa - tayari 407 mg. Bakiti ya laini ya baked - 384 mg, wakati wa ghafi - 420 mg. Maharagwe nyeupe ya kuchemsha yana 561 mg ya madini, wakati nafaka zisizochukuliwa - 1100 mg. 100 g ya nyama ya nyama ya kuchemsha ni 215 mg ya potasiamu, na kiasi sawa cha nyama ghafi ina 326 mg.

Kwa hiyo, mboga na matunda iwezekanavyo bora kula malighafi.
Njia inayokubalika zaidi ya matibabu ya joto ni ya kunyonya. Kuoka na kuchemsha kunaruhusiwa. Katika kesi ya kwanza, kuondoka mboga katika sare - hii itaokoa zaidi potasiamu na virutubisho vingine. Katika pili - tumia kiasi cha chini cha maji.

Viazi ni chanzo cha asili cha madini inapatikana kila mwaka. Kutokana na maudhui ya juu ya potasiamu, mazao ya mizizi, kuchemsha au kuoka katika sare yake, inaweza kupunguza maumivu ya kichwa.