Ponoʻoe eʻoi aku ka potassium ma ka hoʻomakaʻana i kahiʻai kai haʻahaʻa
Ma kahi o ka hoʻomaka muaʻana ma kahiʻai haʻahaʻa-haʻahaʻa, ponoʻoe e hōʻoia e loaʻa ana iāʻoe ka paʻakikī . Hiki paha iāʻoe ke noʻonoʻo kahi meaʻai e hiki ai ke hoʻolako i ka mea pālakiha akāʻo ka haʻahaʻa loa i loko o nā'ōpona.
Nā Pono Pono Pāpilika Ke hoʻomakaʻana i kahiʻAi Pākene Low-Carb
ʻO ka hebedoma mua a pēlā paha ma kahi meaʻai maʻamau hikiʻole ke hoʻohaʻahaʻa i nā hale pākīkoka. ʻO kēia no ke kumu o ka glycogen (ʻo ia keʻano o ka mālamaʻana o ke kino i ka carbohydrate), ua hoʻopauʻia i ka wā mua.
Hoʻohanaʻia ka pāpona i ka metabolizing glycogen e hāʻawi i ka glucose i ke kino. Hiki i nā'ōmole Glycogen a me ka pālaʻau i nā kūlana maʻamau i ka manawa o kāuʻai. Akā,ʻaʻole i mālamaʻia ka pāpīpila a no laila ponoʻoe e hōʻoiaʻiʻo e loaʻa ana ka lawaʻana o kāu i ka wā mua o kaʻai haʻahaʻa.
Ma waho aʻe o kāna hana i ka metabolism glycogen, he mea nui ka pāhare potassium no ka hana o ka naʻau a me ka kaohiʻana o ka mīkini, e like me nā mīlū maʻemaʻe o kāu'ōpena paʻi. Pono pono ke kūpono i ke kino i nā manawa a pau.
Pehea ka nui āu eʻike ai e pili ana i ka potassium i nā meaʻai?
ʻO wai o nā meaʻai āu e manaʻo nei heʻoi aku ka nui loa i ka potassium?
a) 1 kaomi hua
b) 1/2 kīʻahaʻaila i kīʻia
c) 1ʻaila maia
d) 1/2 pākuka
e) 1 kīʻaha i kāluaʻia i ke kāpili
f) 1 (4-ounce) pua pipi (boneless)
ʻO nā meaʻai kiʻekiʻe loa a me ka mea haʻahaʻa
Eia nā meaʻai i keʻano o nā mea pāpona konū. E like me kāu eʻike ai, ua kiʻekiʻe loa lākou a pau i ka pāhare potassium. Ke kūhaʻo nei aneiʻoe no ka nui o ke kalo?
ʻO ka hoʻohanaʻana i ka pālolo potassium i 4700 mg i kēlā me kēia lā.
- 1 kaona waina : 573 mg pāpaʻi
- 1 (4-ounce) puaa pua (boneless): 514 mg
- 1 'ai ke kīʻaha i ke koliha : 458 mg
- 1/2 pākuka : 436 mg
- 1ʻelima banana : 422 mg
- 1/2 kīʻaha pīpī i kīʻia: 420 mg (nāʻona'ē aʻe e like me ka chard he like)
ʻO nā meaʻai'ē aʻe he nui aku i ka pākiko pākiko pākīpika:
- 3 o nā ounce ke hiki ke'ākī kila: 534 mg
- 4 ounce nalu (sirloin): 495 mg
- 4 ounces grimon salmon: 480 mg
- 1 ka'ōmole hawiki : 390 mg
- 1 ka'ōpū waiū a pau: 369 mg
- 1 ka ipu moa he moa moa: 358 mg
- 2 punetēpuni punetune: 342 mg
- 1 3x3-ini Miracle Brownie : 333 mg (ke kelekale ka kiʻekiʻe i loko o ka potassium)
- 1 ka pane'alapalina makaʻala : 303 mg
- 2 punetēpēʻehu pilakeke: 240 mg
- 6'ōkani asparagus : 194 mg
- 1 ka ipuʻeleʻele : 88 mg
ʻO nā meaʻaiʻenehana nui (akā he nui ke kiʻekiʻe)ʻo ia nō nā mea'alala a me nā alala.
Kahi Kūlana kiʻekiʻe-potassium / Low-Carb
- Pākuʻi-Carb Kūkino Yogurt Nono Recipes : ʻO kēia meaʻai e hoʻomauʻia ma ka Greek tzatziki sauce. Hoʻopili hou ka mint, ka pā'ū, aiʻole ke pihi i ka pā pono. ʻO ka nui o ke kāleka āu e hoʻohana ai, he meaʻono loa ia, a ināʻaʻoleʻoe makemake i ka "bite" o ka laulapalaʻaila, hiki iāʻoe ke hoʻohana i ke kaola laulā ma kahi.
- Pākuʻi Paʻa-Carb / Sugar-Free Nonoʻano Poʻaluna : Noho kaʻamona i loko o ka palaoa i loko o kēia meaʻai. ʻOiai he kiʻekiʻe i loko o ka pāhare potassium,ʻo ka huaʻa he hua kiʻekiʻe. No laila,ʻoiaiʻaʻole kēia meaʻai e hana no kahi mea ma kahi haʻahaʻa haʻahaʻa-haʻahaʻa, ma ka'ōkaʻu 6 wale nō o nāʻupenaʻene i kēlā me kēlā me kēia'āpana, nui loa ka nui o nā'ōpū ma mua o ka palaoa banana.
> Puna:
> USDA National Nutrient Database no ke Kūlana Kūkākūkā, Release 28. USDA. https://ndb.nal.usda.gov/ndb/.