Pehea e hālāwai ai i ka pahuhopu o 4700 Milligrams
ʻO ka pāpasa pālolo ka mea nui i ka hoʻoponoponoʻana i ka puʻuwai, ka hana muscle, a me ka pale o nā wai i loko o ke kino. Ke holo mākou i kahi mau meaʻai haʻahaʻa-haʻahaʻa, e hoʻemi mākou i ka nui o ka pāhare pāha eʻai.
Inā hiki ke hāʻule nui, hiki iā ia ke alakaʻi i kahi maʻi i kapaʻiaʻo hypokalemia (kūpila lepo pākole) kahi eʻike ai ke kanaka i ka lolo, ka nāwaliwali o ka mīkini, kausea, ka maʻiʻana, ka pinepine pinepine, ka waikiko, ke koko haʻahaʻa, a me nā loli o ka naʻau
Ma ka nānāʻana i nā mea waiwai waiwai waiwai pāʻoihana, hiki iā mākou ke mālama i kahiʻai olakino, palekana i loko o nā pākī. Akā, i laila, hiki i nā manawa kahi e pono ai ka hoʻokomo kālā no ka loaʻaʻana o ka nele i kaʻai.
Ke Kuhi Pākiko Pālua Ma ka hoʻomakaʻana i kahi'Aihana Paʻamau
ʻOiai e hāʻawi nuiʻia ka meaʻai pākino, maikaʻiʻole i ka pākīpika, hiki ke hoʻolōlāʻia kou hale kūʻai pākīpika i ka hebedoma mua aʻelua paha o ka hoʻomakaʻana. ʻO ia ke kumu no ka mea he meaʻai haʻahaʻa i ka'awaʻaha e hoʻopau i ka hoʻopauʻana o ka glycogen e hoʻohanaʻia ana e ke kino e mālama ai i ka glucose. Mai ka hanaʻana o glycogen me ka pālolo i ka metabolize glucose, hiki i kahi hāmole i nā kūmole glycogen ke hoʻopili i nā mea pāpasa.
ʻAʻole e like me kekahi mineral,ʻaʻole hiki ke mālamaʻia i loko o ke kino no ka hoʻohana houʻana. Ma waho o ke kino ka mea i laweʻia ma o ka'ōmomi urinary a, no laila, pono e hoʻopiha houʻia. E like me ka hoʻomakaʻana o ke kino e hoʻololi i ka meaʻai hou,ʻo ka nui o ka pāhare pāpaʻa eʻae i ka normalize ma luna o lākou iho.
Akā, a hiki i kēlā manawa,ʻaʻohe meaʻeha ke lawe i ka meaʻai pākīpika.
Nā Pono no nā mea Hoʻohui
I ka makahiki 2013, ua hoʻonui ka National Academy of Science i ko lākou palapala pākīpika mai 3500 a 4700 milligrams i ka lā. Ua loaʻa kēia ma muli o ka noiʻi e hōʻike ana i nā kiʻekiʻe o ka meaʻai pākeneka i kōkua i ka hoʻoikaikaʻana i ke koko a me ka hopena o ka insulin, me.
Hiki ke hōʻoia i kēia mau mea i kekahi mau mea laʻa liʻiliʻi. Hiki i nā hua a me nā mea kanu ke hāʻawi i kekahi o nā mea nui o ka pākūkōkika akā hiki ke hoʻonuiʻia i loko o nā'ōpona. ʻO kekahi mau meaʻai a me ka iʻa e hāʻawi aku i ka pākiko pākiko me ka lepo haʻahaʻa, akā, e pili ana i kahi e noho neiʻoe, hiki i kekahi manawa ke hoʻokaʻawale i ko lākouʻano.
ʻO ka hoʻonuiʻana heʻano maʻalahi loa ia no ka hālāwaiʻana i kāu mau mea pilikia i kēlā me kēia manawa. Akā, ponoʻoe e noʻonoʻo i kāu nui. Ināʻoe eʻai i ka nui o ka pālolo pālolo, hiki iāʻoe ke hoʻokohu i nā pilikia me kāu pūnaewele pūpū me nā mea nui.
Ma muli o kēia,ʻo ka nui o nā multivitamins ma ka US, aia i 99 miligrama wale pākahi pākahi wale nō kahi hana e pale ai i ka hoʻohana nuiʻole. Inā laweʻoe i kahi pālapala pāhana pāhana, pono e kaohi i kāu laweʻana i waena o 1600 a me 2000 milligrams (40 a 50 milliequi) i kēlā lā i kēia lā no nā mākua.
Pehea e loaʻa ai ka pāpikoʻole me nā kopa
ʻAʻole i loaʻa i ka poʻe he nui ka pāpaʻi pākiko i loko o kā lākou mau meaʻai maʻamau, keʻano nui lākou i kaʻaiʻana i nā meaʻai. ʻO kaʻai haʻahaʻa me kaʻaiʻole o nā meaʻai āpau loa e hāʻawi nui i ka mea pākikoka e kūpono i ka makemake i kēlā lā i kēia lā.
Ma waena o kekahi o nā koho waiwai waiwai nui:
- Aia i nā'ōkoʻa he 558 milligrams pāhare pāmahana no 100 grams.
- Hāʻawiʻo Swiss chard i 379 milligrams i 100 grams a ua lako i nā huaʻaʻa A a me C.
- ʻO kahiʻekolu'unema o ka halihali hānai e hoʻopuka ana i kahi kokoke i 500 milligrams o ka pālolo.
- ʻO kahiʻekolu'ākea o kaʻiʻo puaʻa-hapalua i hāʻawiʻia he 370 milligrams o ka pāhare pā.
- Maʻemaʻeʻole, ua hāʻawiʻia ka moa kalo iʻoi aku ma kahi o 350 miligrama maʻekolu mauʻaina auneke.
- Hāʻawiʻia kahi'āpana meli'āpana i 350 milligrams o ka pāmahana o 100 grams.
- Kūleʻa nā'ōhū'ōmaʻomaʻo i kēlā me kēia lā i ka 396 milligrams o ka pāmahana ma 100 grams.
- Hāʻawi akuʻo'Avocados i 351 milligrams o ka pāmahana no 100 grams aʻoi aku ka fiber ma mua o ka nui o nā'ōpū.
> Puna:
> Naude, C .; ʻO Schoonees, A .; ʻo Seneke, M .; a me al. "Nā hāmole momona o ka momona a me nā meaʻai maʻamau no ka hōʻemiʻana i ke kaumaha a me ka pilikia o ka maʻi. PLoS Hoʻokahi. 2014; 9 (7): e100652.