Kudya kokwanira kwa potaziyamu ndikofunikira osati kokha kwa thanzi la mtima, komanso machitidwe a chigoba ndi minofu. Mlingo wovomerezeka watsiku ndi tsiku ndi 4 mg kwa amuna ndi akazi. Chosangalatsa ndichakuti, gwero lodziwika bwino la potaziyamu monga nthochi silinaphatikizidwe muzakudya za TOP-700 zolemera kwambiri mu mcherewu. Ndi zakudya ziti zomwe ziyenera kukhalapo muzakudya kuti tipewe kusowa kwa potaziyamu, tikambirana m'nkhaniyi. Ambiri aife timagwirizanitsa chakumwa ichi ndi mphamvu yamphamvu ya vitamini C, koma kuwonjezera apo, madzi a lalanje ali ndi potaziyamu wambiri. Malalanje amapezeka chaka chonse ndipo ndi chophatikiza chachikulu pakuwonjezera pazakudya zanu. Zamasamba zomwe amakonda ku Russia zimakhala ndi 10 mg wa potaziyamu ndi ma calories 610 mu tuber imodzi, yomwe imadyedwa ndi kutumphuka. Mbatata imakhalanso ndi vitamini B145 wochuluka. Nyemba zimenezi, monga zina, ndi gwero labwino kwambiri la wowuma, mapuloteni, ndi fiber. Theka la galasi la nyemba zoyera lili ndi 6 mg wa potaziyamu. Pamodzi ndi mcherewu, nyemba zoyera zili m'gulu la magwero apamwamba achitsulo. Chipatso cha ku Central Asia chimatenga malo ake oyenera pamndandanda wazakudya zachilengedwe zokhala ndi potaziyamu. Theka la galasi limapereka 595 mg ya mchere. Kotala la phala la phwetekere lili ndi 584 mg wa vitamini E, 2,8 mg wa potaziyamu, 664 mg wa lycopene ndi 34 calories. Chimodzi mwa zipatso zouma zotchuka kwambiri, theka la chikho cha zoumba chili ndi 54 mg wa potaziyamu. Ndizosavuta kudya zoumba pakati pa nkhomaliro ndi chakudya chamadzulo! 543g ya bowa woyera imakhala ndi 100 mg ya potaziyamu, yomwe ndi pafupifupi 396% ya zofunika tsiku lililonse mu mchere. Momwemonso bowa wa Portobello - 11%, Shiitake - 9%, Crimini - 5%.
2022-11-11