Koj yuav xav tau ntau dua potassium thaum pib noj tsawg-carb
Tshwj xeeb tshaj yog thaum xub pib tawm ntawm cov zaub mov uas tsis muaj phom sij, koj yuav tsum ua kom paub tseeb tias koj tau txais cov potassium txaus . Tej zaum koj yuav xav tau cov khoom noj uas muaj peev xwm muab tau potassium, tiam sis tseem qis hauv cov carbohydrates.
Cov Tshuaj Tov Thaiv Lub Noob Thaum Yuav Tsum Tau Txais Tshuaj Tua Tsawg
Thawj lub limtiam lossis li ntawm cov zaubmov uas tsis tshua muaj peevxwm ua rau cov zaubmov potassium tsawg dua. Qhov no yog vim hais tias glycogen (uas yog li cas lub cev lub khw muag khoom carbohydrate), yog poob rau thawj zaug.
Cov tshuaj qej no yog siv los ua cov metabolising glycogen kom muaj zog rau lub cev. Glycogen thiab potassium yuav rov mus rau theem qis dua li koj cov kev noj haus ntxiv mus. Tab sis poov tshuaj tsis txuag thiab yog li koj yuav tsum tau xyuas kom meej tias koj tau txais txaus thaum lub sij hawm thaum ntxov ntawm ib tug tsawg-carb kev noj haus.
Dhau li nws txoj haujlwm hauv metabolism hauv glycogen, potassium yog qhov tseem ceeb rau lub plawv ua haujlwm thiab cov leeg nqaij, nrog rau cov leeg nqaij ntawm koj cov hnyuv. Nws yuav tsum ua kom zoo nyob hauv lub cev txhua lub sijhawm.
Koj Paub Ntau npaum Li Cas Txog Cov Tshuaj Noj Hauv Cov Khoom Noj?
Yam twg ntawm cov khoom noj nram qab no uas koj xav tias muaj siab tshaj hauv cov tshuaj hu ua potassium?
a) 1 khob yogurt
b) 1/2 khob kua zaub ntsuab
c) 1 lub txiv tsawb nruab nrab
d) 1/2 avocado
e) 1 khob zaub qhob cij broccoli
f) 1 (4-ounce) nqaij npuas chop (kem tsis muaj)
Cov Tshuaj Phaj Siab thiab Cov Khoom Noj Tsawg
Ntawm no yog cov khoom noj uas haus cov ntsiab lus ntawm potassium. Raws li koj tau pom, lawv yog cov zoo siab nyob rau hauv poov tshuaj. Koj puas xav tias yogurt yog qhov siab tshaj plaws?
Lub sij hawm txhua hnub pom zoo ntawm cov poov tshuaj yog 4700 mg txhua hnub.
- 1 khob yogurt : 573 mg poov tshuaj
- 1 (4-ounce) nqaij npuas chop (kem tsis muaj): 514 mg
- 1 khob zaub qhob cij broccoli : 458 mg
- 1/2 avocado : 436 mg
- 1 Nrug tsawb : 422 mg
- 1/2 khob siav spinach : 420 mg (lwm cov zaub ntsuab xws li chard zoo ib yam)
Lwm cov khoom noj muaj roj, cov khoom noj txom nyem tsawg muaj xws li:
- 3 ooj qab cov kaus poom: 534 mg
- 4 ooj nqaij nyug (sirloin): 495 mg
- 4 ooj grilled salmon: 480 mg
- 1 khob zaub nceb : 390 mg
- 1 khob mis nyuj tag nrho: 369 mg
- 1 khob tawb nqaij qaib mis: 358 mg
- 2 tablespoons lws suav tshuaj: 342 mg
- 1 3 x 3 nti Miracle Brownie : 333 MG (qhob noom xim kasfes siab hauv cov kua qaub)
- 1 khob khob mis nyuj: 303 mg
- 2 tablespoons txiv laum huab xeeb: 240 mg
- 6 asparagus hmuv: 194 mg
- 1 khob dej tshuaj yej : 88 mg
Lwm cov zaub mov uas muaj potassium (tab sis high- carb ) muaj xws li qos yaj ywm thiab txiv kab ntxwv.
High-Potassium / Low-Carb Zaub mov txawv
- Tsawg-Carb Dib Yogurt Sauce Sau Daim ntawv qhia : Daim ntawv qhia no yog ua los ntawm Greek tzatziki sauce. Tshiab mint, parsley los yog dill ntxiv cia li txoj cai kov. Cov qij koj siv yog qhov twv yuav raug saj thiab, yog tias koj tsis nyiam "tom" ntawm cov qej nyoos, koj tuaj yeem siv qej hmoov xwb.
- Tsawg-Carb / Qab Zib-Txiv Ntoo Khob Cij Khob Daim Ntawv Qhia : Cov zaub mov noj Almond tuaj yeem ua rau tag nrho cov hom phiaj hmoov hauv cov ntawv qhia no. Thaum siab hauv potassium, txiv tsawb yog txiv hmab txiv ntoo uas muaj siab-qab zib. Yog li, txawm hais tias daim ntawv qhia no yuav tsis ua haujlwm rau ib tus neeg noj zaub mov tsawg-tsawg, ntawm 6 grams ntawm cov carbs nqa ib daim hlais, nws yog qis heev hauv cov carbs ntau dua li cov txiv tsawb cov txiv hmab txiv ntoo.
> Source:
> USDA Tebchaws Cov Ntaub Ntawv Database rau Kev Siv, Tso Cai 28. USDA. https://ndb.nal.usda.gov/ndb/.