Khoom noj rau lub plawv: 10 cov zaub mov muaj poov tshuaj ntau

Khoom noj rau lub plawv: 10 cov zaub mov muaj poov tshuaj ntau

Cov kab ntxhia no tseem ceeb heev rau kev tiv thaiv kab mob plawv: nws pab tswj cov ntshav siab, thiab txo qis kev pheej hmoo ntawm plawv nres thiab mob stroke. Ntxiv rau, potassium yog qhov tseem ceeb rau cov pob txha noj qab haus huv.

Cov cim qhia tias lub cev tsis tau txais cov poov tshuaj txaus

Tsuas yog ib qho kev ntsuam xyuas tsim nyog thiab tus kws kho mob tuaj yeem ua tiav thiab muaj kev ntseeg siab kom ntseeg tau tias koj muaj qhov tsis txaus ntawm cov kab no. Txawm li cas los xij, tseem muaj cov cim qhia tsis ncaj uas yuav tsum ua rau koj ceev faj thiab sab laj nrog kws kho mob. 

  • Cov leeg tsis muaj zog, qaug zog, qaug zog ntev, cramps (tshwj xeeb yog hmo ntuj), apathy;

  • tsis tu ncua edema - nrog tsis muaj poov tshuaj, sodium accumulates hauv lub cev, uas khaws cov dej noo hauv lub cev;

  • poob hauv ntshav siab;

  • cem quav;

  • kiv taub hau. 

Kev tsis muaj poov tshuaj feem ntau tshwm sim hauv cov neeg uas koom nrog kev ua kis las, cov poj niam uas muaj cov tshuaj diuretics thiab laxatives, nrog rau cov neeg noj zaub mov thiab noj zaub mov tsis zoo. 

Hauv peb lub tebchaws, tus nqi ntawm cov poov tshuaj txhua hnub yog suav tias yog ib koob tshuaj ntawm 2000 - 2500 mg. Rau cov neeg uas mob siab rau hauv kev ua kis las thiab lub cev ua haujlwm hnyav, qhov koob tshuaj tuaj yeem nce mus rau 5000 mg. Thiab nyob rau hauv Tebchaws Meskas, kev noj cov poov tshuaj txhua hnub yog suav tias yog ib koob ntawm 4700 mg. 

Cov khoom noj muaj protein ntau

Taum dawb - txhua 100 g ntawm taum siav muaj txog 390 mg ntawm poov tshuaj. Qhov ntau npaum yog qhov zoo, tab sis cov lus nug yog seb koj puas tuaj yeem noj taum txaus kom tau raws li koj cov kev xav tau micronutrient txhua hnub. Tsis tas li ntawd, taum muaj fiber ntau, thiamine, folate, hlau, magnesium, thiab manganese.

Cov me nyuam qaib-pea - muaj 718 mg ntawm poov tshuaj rau 100 g ntawm taum qhuav. Ib qho laj thawj zoo rau qee zaum ua falafel lossis chickpea zaub xam lav. Tab sis nyob rau hauv taum siav, cov tshuaj poov tshuaj yog txo kom tsawg. 

Txiv laum huab xeeb - txiv laum huab xeeb (los ntawm txoj kev, txiv laum huab xeeb tsis yog txiv ntoo, tab sis ib qho legume) muaj 705 mg ntawm poov tshuaj ib 100 g. Nyob rau hauv kib, tus nqi ntawm ib txoj lw ntsiab yog txo mus rau 630 mg. Nws yog ib qho tseem ceeb kom noj txiv laum huab xeeb tsis muaj ntsev, vim tias sodium yog tus yeeb ncuab phem tshaj ntawm cov poov tshuaj. 

Qos yaj ywm - ob qho tib si tsis tu ncua thiab qos yaj ywm qab zib yog qhov zoo tshaj ntawm cov poov tshuaj. Tsuas yog ib qho 300 g ci qos yaj ywm yuav muab rau koj ib feem peb ntawm koj qhov kev xav tau micronutrient txhua hnub. Tab sis nws yog ib qho tseem ceeb kom nco ntsoov tias feem ntau ntawm nws muaj nyob rau hauv daim tawv nqaij. Yog li ntawd, cov qos yaj ywm yuav tsum tau ntxuav kom huv si thiab noj nrog tev. 

Beetroot - peb cov khoom noj khoom haus hauv tsev. 100 g muaj 288 mg ntawm poov tshuaj, uas yog 12% ntawm tus nqi txhua hnub. Tsis tas li ntawd, beets yog ib qhov chaw ntawm folate, manganese thiab antioxidants. Nyeem NO rau yuav ua li cas noj beets kom tau txais txiaj ntsig zoo tshaj plaws. 

Zaub ntsuab - parsley, watercress, cilantro, celery stalks, spinach, sorrel - npaj muab lub cev los ntawm 17 mus rau 30% ntawm qhov xav tau ntawm cov poov tshuaj rau txhua 100 g. Tsis tas li ntawd, nws yog ib qho tseem ceeb ntawm calcium. Thiab cov calories hauv zaub ntsuab, koj paub, yog qhov tsawg kawg nkaus. 

tsawb - tej zaum tsis yog cov txiv hmab txiv ntoo zoo tshaj plaws rau cov poov tshuaj, tab sis qab heev. Ib qho txiv tsawb nruab nrab muaj txog 422 mg ntawm cov poov tshuaj. Txawm li cas los xij, cov kws qhia qoj ib ce tawm tsam nws, nrog rau kev tawm tsam beets: cov khoom no muaj suab thaj ntau. 

Avocado - Cov zaub tshwj xeeb no muaj tsis tsuas yog cov rog noj qab haus huv xwb, tab sis kuj tseem muaj qhov tob ntawm microelements tseem ceeb. Ib qho avocado nruab nrab yuav muab 20% ntawm koj qhov xav tau ntawm cov poov tshuaj txhua hnub. Tsis tas li ntawd, nws yuav txhawb lub cev nrog fiber ntau, antioxidants, vitamin C, vitamin K, vitamin B6, folic thiab pantothenic acid.

Qhuav apricots, apricots qhuav thiab peaches qhuav – qhov ntau unsympathetic lawv saib, qhov zoo. Qhov no txhais tau hais tias lawv tau qhuav lawm, tsis tas soaking lawv nyob rau hauv qab zib syrup. Apricot muaj 1780 mg ntawm poov tshuaj rau 100 g, txiv duaj qhuav - 2040, qhuav apricots - 1700. 

Ua kale - Nws yog kev hlub lossis kev ntxub, tab sis nws tsis muaj kev nkag siab tsis lees paub nws cov txiaj ntsig. Txhua 100 g ntawm seaweed muaj 970 mg ntawm poov tshuaj. Thiab yuav ua li cas yog tias koj noj nws txhua hnub, nyeem NO. 

Lwm qhov twg

Muaj ntau cov poov tshuaj nceb, tshwj xeeb tshaj yog cov dawb. 100 g ntawm qhuav boletus muaj yuav luag 4000 mg ntawm cov kab mob. Muaj cov poov tshuaj txiv ntseej, sunflower noob, nplej bran thiab soy… Thiab rau khoom qab zib – txiv hmab txiv ntoo qhuav: pears, prunes, raisins

Sau ntawv cia Ncua