Ibyo kurya bikungahaye cyane kuri potasiyumu

Potasiyumu ni umunyungugu w’ingenzi mu mubiri, ukenerwa cyane mu gukora kw’ingingo z’ingenzi nk’umutima, ubwonko, impyiko n’imikaya.

Potasiyumu ifasha mu kuringaniza umuvuduko w’amaraso, gukora k’umutima no gukora neza k’urwungano rw’imyakura. Ifasha kandi mu kurinda ibibi by’umunyungugu wa sodiyumu, gutuma usinzira neza, utekereza neza, gusohora imyanda mu mubiri no kuringaniza amatembabuzi y’umubiri.

Umuntu akenera potasiyumu ingana ite ku munsi?

Bitewe n’ikigero cy’imyaka ufite ukenera potasiyumu itandukanye ku munsi:

• Umwana muto akenera byibuze miligarama 4000 (4000mg)
• Umwana utangiye gukura (hagati y’imyaka 9-13) akenera byibuze miligarama 4500
• Umuntu mukuru akenera miligarama 5000
• Umugore wonsa we akenera irushijeho, ni ukuvuga irenze miligarama 5000.

Mu gihe udafite ihagije bigenda bite?

Kugira potasiyumu nkeya mu maraso; bizwi nka hypokalemia. Bishobora gutera ibibazo bitandukanye mu mikorere myiza y’umubiri.

Bimwe mu bimenyetso bigaragaza ko yabaye nke:

• Umunaniro uhoraho
• Kudasinzira neza
• Kwituma impatwe
• Gucika intege kw’imikaya
• Gutitira intoki cg ibirenge
• Kumva umutima uteragura
• Ibibazo bitandukanye mu igogorwa

Kugira ngo amatembabuzi agume ku rugero rukwiye n’umubiri ukomeze gukora neza, ni ngombwa kurya ibikungahaye kuri potasiyumu buri munsi.

Ibyo kurya bikungahaye kuri potasiyumu

1. Imineke

Imineke ni bimwe mu biribwa bya mbere bibonekamo potasiyumu nyinshi.

Umuneke umwe uringaniye ubonekamo potasiyumu ingana na miligarama hafi 400. Ushobora kuwurya wonyine cg ukawongera mu bindi uri kurya.

Kurya imineke kenshi (ni ukuvuga byibuze umwe buri munsi) bifasha mu gutuma amara akora neza, umutima utera neza, birinda kandi kubura amaraso, kugabanya ikirungurira n’udusebe tuza ku gifu.

Soma akandi kamaro k’imineke hano http://umutihealth.com/2016/07/akamaro-k-umuneke-ku-mubiri/

2. Inyanya zumye

Ni isoko nziza ya potasiyumu, kuko zifite ingana na miligarama 1800, ni ukuvuga ibingana na 40% y’iyo umubiri ukenera ku munsi. Zikubye inshuro zirenga 6 inyanya zisanzwe, kuko zo zibonekamo potasiyumu ingana na miligarama 300 gusa.

Kurya inyanya bifasha urwungano ngogozi gukora neza no kongera ubudahangarwa bw’umubiri.

Ushobora gusoma akandi kamaro gatandukanye k’inyanya ku buzima aha http://umutihealth.com/2016/10/inyanya-imbuto-zingenzi/

3. Epinari

Imboga nyinshi rwatsi zibonekamo potasiyumu, gusa epinari ibonekamo nyinshi kuzirusha.

Epinari ibonekamo potasiyumu irenga miligarama 800, ni hafi 24% y’iyo ukenera yose ku munsi. Mu buryo bwose waziryamo, gusa si byiza kuzihisha cyane kuko potasiyumu ishobora kugabanukamo cg igashiramo.

Epinari zigirira akamaro gatandukanye umubiri harimo kuringaniza urugero rw’isukari mu maraso no kurinda za kanseri zitandukanye.

Akandi kamaro gatandukanye ka epinari, soma hano http://umutihealth.com/2016/09/epinari-imboga-nziza-ku-bato-nabakuru/

4. Avoka

Avoka iringaniye ibamo potasiyumu ingana na miligarama 975, ibi ni 30% y’iyo ukenera ku munsi.

Kurya avoka kenshi bifasha mu kurinda indwara z’amagufa n’izifata mu ngingo, bigabanya ibyago byo kwandura kanseri zimwe na zimwe kimwe no kugabanya urugero rwa cholesterol mu maraso.

Soma akandi kamaro gatandukanye k’avoka hano http://umutihealth.com/2016/08/avoka-urubuto-rufite-vitamini11-zose/

5. Ibijumba

Ikijumba kimwe kiringaniye kibonekamo potasiyumu ingana na miligarama 950, bingana na 27% y’ikenerwa yose ku munsi.

Mu buryo bwose waryamo ibijumba, byaba bitogosheje, byokeje cg bikaranze mu mavuta. Bigira akamaro gatandukanye ku buzima harimo; kugabanya ububyimbirwe mu mubiri, gutuma tureba neza, kurinda uruhu kwangizwa n’imirasire mibi y’izuba kimwe no kurinda uruhu gusaza.

Soma birambuye akamaro k’ibijumba ku mubiri hp://umutihealth.com/2016/10/ibijumba/

6. Ibirayi bitogosheje

Ibirayi bihase bibonekamo miligarama 610 za potasiyumu, naho byaba bidahase zikaba 950. Ikirayi kimwe kiringaniye ariko kiriho n’igishishwa kibonekamo potasiyumu ingana na 27% y’ikenerwa ku munsi.

Mu gishishwa kandi niho habonekamo intungamubiri nyinshi, nk’ubutare, proteyine, vitamin B6 na vitamin C.

Ushobora gusoma akandi kamaro k’ibirayi ku mubiri unyuze hano http://umutihealth.com/2016/10/ibirayi-bikungahaye-ku-ntungamubiri/

7. Ibihumyo

Ibihumyo cyane cyane iby’umweru bibonekamo potasiyumu nyinshi. Bibamo potasiyumu ingana na miligarama 450.

Mu buryo butandukanye wabiryamo bigirira akamaro umubiri.

Wasoma hano akandi kamaro gatandukanye k’ibihaza http://umutihealth.com/2016/08/ibihumyo-ibyo-kurya-byingenzi/

8. Ibihaza

Ibihaza bikungahaye nabyo kuri potasiyumu, kuko igice washyira nko mu gikombe, kiba kirimo ingana na miligarama 650, bingana na 18% y’ikenerwa yose ku munsi.

Kubirya bifasha urwungano ngogozi mu kugogora neza ibyo kurya, bifasha ubwonko kugira ingufu, bigabanya umuvuduko w’amaraso no kuringaniza urugero rw’isukari mu maraso.