Cov tshuaj yaj yeeb yog cov khoom noj khoom haus loj tshaj plaws uas pab kom koj lub cev pH thiab lub cev muaj zog. Nws yog ib qho tseem ceeb rau kev tswj hwm cov ntshav siab (nws ua haujlwm hauv kev tawm tsam sodium). Nws kuj yuav tsum tau siv rau kev coj tus mob loj hlob zoo, thiab rau lub hlwb thiab lub hlwb muaj nuj nqi. Raws li lub Koom Haum Kho Mob, qhov nruab nrab ntawm yuav tsum tau haus txog 4,700 milligram poov tshuaj txhua txhua hnub.
Koj lub cev muaj potassium yuav muaj feem cuam tshuam los ntawm kab mob hauv lub raum, mob ntshav qab zib, ntuav, qib qoj siab, lossis ua rau lwm cov tshuaj.
Cov txiv hmab txiv ntoo thiab zaub yog cov txiaj ntsig ntawm cov kua qaub tshaj plaws uas koj yuav tau noj kom ntau txaus rau koj cov zaub mov tam sim no. Tab sis yog tias koj zoo li feem ntau cov neeg uas tau noj hnub poob noj haus thiab tau tsawg dua tsib qhov txiv hmab txiv ntoo thiab zaub ib hnub, muaj caij zoo uas koj tuaj yeem siv ntau cov kua qaub. Yog li ntawm no yog saib ntawm 15 khoom noj qab haus huv zoo meej ua rau koj cov kua qaub.
Nws yog qhov zoo tshaj plaws kom tau koj cov potassium los ntawm cov khoom noj uas koj noj; thov tsis txhob noj cov tshuaj qaub ncaug uas tsis tas nrog koj tus kws kho mob ua ntej.
1 - Cov Qos yaj ywm ci
Ci qos yaj ywm lig pob zeb cov kua qoob loo. Ib nrab ua qos yaj ywm muaj ntau tshaj 900 milligrams potassium. Tias qos yaj ywm kuj yog ib qhov chaw zoo ntawm cov zaub mov ntxiv thiab cov vitamins B thiab txawm tias me ntsis vitamin C thiab txog plaub grams fiber ntau dua li ntawm 200 calorie ntau ntau.
2 - Beet Zaub
Beet zaub yog lwm hnyav hitter. Ib khob ntawm cov nqaij npauj siav muaj tshaj 1,300 milligrams potassium, thiab ntau minerals, plaub grams fiber, 35 milligrams vitamin C, thiab 11,000 thoob ntiaj teb cov vitamins A. Tag nrho rau tsawg dua 40 calories. Yog li koj tossing cov beet zaub ntsuab rau hauv cov nplooj lwg tsis txhob sau lawv? Yog tias muaj, koj nyob nraum tawm ntawm ib tuj ntawm kev noj haus zoo.
3 - Cov taum dawb
Cov taum qhuav ntawm txhua hom yog nplua nuj nyob rau hauv poov tshuaj, tab sis cov taum dawb muaj feem ntau ntawm li ntawm 400 milligrams rau ib nrab-khob pab. Lawv kuj yog ib qho zoo heev ntawm cov zaub mov muaj feem xyuam thiab qhov kev pabcuam dawb taum muaj txog 9 grams fiber ntau thiab txog 150 calories. Saib tawm rau cov noob taum pauv uas tseem muaj nyob hauv sodium; nco ntsoov yaug qhov ntsev ntau tshaj tawm.
4 - Nonfat Yogurt
Plain nonfat yogurt yog ib qho zoo heev ntawm potassium nrog ntau tshaj 500 milligrams hauv ib khob khob yogurt. Cov rog tsawg yog rog tseem yog qhov zoo, tab sis cov kua mis yog los ntawm cov mis nyuj tseem tsis zoo li tsis zoo li potassium-txawj ntse. Nws tseem ceeb heev kom nco ntsoov Greek yogurt tsis yog ze li ntawm potassium-nplua nuj li dawb qub nonfat yogurt. Nyob rau hauv lub khob ntawm yogurt, koj yuav tau txais ntau calcium, protein, vitamin D thiab probiotics, thiab txog 150 calorie ntau ntau.
5 - Ci Cov Qos Yaj Qab Zib
Sweet potatoes yog cov delicious thiab packed nrog cov vitamins thiab minerals. Ib nrab qos yaj ywm uas qab zib muaj ntau tshaj 500 milligrams potassium, nrog B vitamins, minerals thiab li 20,000 International Units ntawm cov vitamin A. Cov qos ntawd qab zib kuj muaj li ntawm plaub grams fiber ntau thiab tsuas 100 calories.
6 - Halibut
Feem ntau cov ntses, xws li ntses liab thiab tuna, yuav muab koj qee cov potassium, tab sis halibut yog sab saum toj aub, thiaj li hais lus. Ib qho 5-ounce ci halibut filet muaj 500 milligrams potassium ntxiv rau ntau hom minerals, qhov tseem ceeb fatty acids, thiab niacin.
7 - Lima taum
Lima taum ib qho zoo ntawm B vitamins thiab minerals feem ntau tsis tau siab heev hauv calorie ntau ntau. Ib nrab taum khob ntawm lub noob taum siav muaj qis dua 500 mg ntawm potassium. Lawv kuj muaj cov nplua nuj nyob hauv cov roj hmab muaj txog li 5 milligram hauv ib nrab khob thiab muaj tshaj 100 calorie ntau ntau rau ib nrab-khob.
8 - Txiv tsawb
Bananas yog zoo nkauj zoo-paub tias yog ib cov zaub mov high-potassium. Thiab rau qhov laj thawj zoo. Ib qho txiv tsawb nruab nrab muaj ntau tshaj 400 milligrams potassium. Nws kuj muaj ntau cov vitamins B, peb gram fiber, thiab li 100 calorie ntau ntau.
9 - Prunes thiab Prune Kua txiv
Prunes thiab prune kua txiv yog ib qho zoo heev qhov chaw ntawm poov tshuaj. Ib nrab khob ntawm cov hmoov av qhuav los yog kua txiv hmab txiv ntoo muaj 700 milligrams potassium, ntxiv rau ib pawg minerals, B vitamins thiab li ntawm 1,100 International Units ntawm vitamin A.
10 - Quav
Clams yog qhov zoo tshaj plaws hu ua zinc, cov ntxhia uas yog ib qho tseem ceeb rau cov tshuaj muaj yees ntau hauv lub cev. Tab sis, clams kuj yog ib qho zoo heev ntawm poov tshuaj. Ib nrab khob ntawm cov nqaij npuas muaj txog 500 milligrams potassium. Quav qis kuj tseem muaj calorie tsawg, muaj protein ntau thiab ib qho chaw zoo nkauj ntawm cov hlau.
11 - Cov Khoom Lom
Txiv lws suav yog ib qhov chaw ntawm cov kua qaub, tab sis thaum lawv raug siav thiab ua rau hauv cov kua ntsev, stews thiab muab tshuaj txhuam, tus nqi ntawm cov poov tshuaj qis me ntsis. Ib nrab khob ntawm cov khoom lws suav no muaj txog 450 milligrams tus potassium, ntxiv rau cov kua qaub, uas yog antioxidant, ntxiv rau cov vitamins thiab minerals ntxiv.
12 - Quav Qoob loo
Cov qoob loo qoob khoob yog siab hauv potassium, nrog ntau tshaj 1,000 milligrams hauv ib nrab-khob ua noj. Lawv kuj muaj cov vitamin A, iron thiab niacin. Fresh apricots tsis yog ib qho chaw phem ntawm poov tshuaj, tab sis dehydrating lub txiv hmab txiv ntoo concentrates cov as-ham.
13 - Lub Ploj Hlis Ntuj
Lub caij ntuj no, uas muaj xws li ntau yam xws li butternut , Hubbard, thiab txiv lws txiv ntoo, yog ib qho zoo heev ntawm potassium nrog luag 600 milligrams rau ib khob khob cij. Nws tseem yog ib qhov chaw zoo ntawm cov zaub mov, thiab ntau tshaj 20,000 International Unites ntawm vitamin A. Ib lub khob ntawm cubed siav muaj 6 grams fiber ntau thiab txog 90 calorie ntau ntau.
14 - Bok Choy
Bok choy yog ib hom kab uas siv hauv Esxias lauj kaub tais diav. Nws yog delicious thiab loaded nrog zoo noj haus. Ib lub khob ntawm cov nqaij npuas siav muaj ntau tshaj 600 milligrams potassium, nrog rau ib qho zoo ntawm cov vitamin C, ntau cov vitamins B, ntau tshaj 7,000 International Units vitamin A thiab li ntawm 60 micrograms vitamin K. Thiab tsuas yog hais txog 20 calories.
15 - Portobello Nceb
Portobello nceb muaj ntau heev nyob rau hauv cov poov tshuaj. Ib lub khob ntawm grilled, roasted los yog broiled portobello nceb slices muaj ntau tshaj 500 milligrams potassium, tab sis ntau ntawm niacin. Portobello nceb kuj muaj ntsis vitamin D-li 600 Lub Ntiaj Teb Tshwj Xeeb-tsawg tshaj plaws rau cov zaub mov raws li muab vitamin D ntau ntxiv.
Lo Lus Ntawm
Cov kua tshuaj yog ib qho tseem ceeb ntxhia uas koj xav tau kom muaj ntau yam tseem ceeb biochemical. Tsuav koj noj zaub mov zoo nrog ntau ntau hom zaub mov, koj yuav tsum tau noj kom ntau ntawm cov poov tshuaj.
> Qhov chaw:
> Colorado State University Extension. "Potassium thiab noj."
> Teb Chaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Ua Loo Ua Liaj Teb "National Nutrient Database rau Standard Reference."