Video: Koj pom RDA li cas rau cov tshuaj potassium?
2024 Tus sau: Michael Samuels | [email protected]. Kawg hloov kho: 2023-12-16 01:44
A cov neeg laus noj qab haus huv yuav tsum npaj kom haus 3, 500–4, 700 mg txhua hnub los ntawm cov khoom noj. Ua kom nce ntxiv koj txais , suav nrog a tsawg poov tshuaj -nplua nuj cov khoom noj rau hauv koj noj zaub mov, xws li zaub ntsuab, zaub ntsuab, qos yaj ywm thiab ntses, xws li ntses liab.
Ua qhov no hauv kev txiav txim siab, RDA yog dab tsi rau cov poov tshuaj hauv cov neeg laus?
Vim tsis muaj poov tshuaj yog tsawg, tsis muaj RDA lossis RNI rau cov ntxhia no. Txawm li cas los xij, nws tau xav tias 1600 txog 2000 mg (40 txog 50 milliequivalents [mEq]) ib hnub rau cov laus yog txaus. Nco ntsoov: Tag nrho cov nyiaj ntawm poov tshuaj uas koj tau txais txhua hnub suav nrog qhov koj tau txais los ntawm cov zaub mov thiab yam koj tuaj yeem noj ua ntxiv.
nws nyuaj kom tau txais cov tshuaj potassium txaus? Rau tau nyob ntawd, cov neeg laus nruab nrab yuav tsum ntxiv txog kaum ib lub txiv tsawb rau lawv cov zaub mov noj txhua hnub. Nws tuaj yeem tshwj xeeb nyuaj rau tau tag nrho 4,700 milligrams ntawm poov tshuaj thaum tseem tswj hwm kev noj zaub mov uas nyob hauv qhov txwv cov calories pom zoo (ib puag ncig 2, 000 calories ib hnub rau cov neeg laus feem ntau).
Thiaj li, kuv tuaj yeem nce qib cov poov tshuaj sai npaum li cas?
Hmoov zoo, koj ua tau nce koj cov ntshav qib potassium los ntawm kev siv ntau ntxiv poov tshuaj -tshuaj khoom noj xws li zaub ntsuab, yamsiab, taum dawb, clams, qos yaj ywm dawb, qos yaj ywm qab zib, avocado, taum pinto thiab txiv tsawb.
Koj yuav tsum muaj pes tsawg potassium ntau npaum li cas hauv ib hnub?
Feem ntau, cov neeg laus yuav tsum tau tsawg kawg yog 4,700 mg poov tshuaj txhua hnub , thaum txwv lawv tus kheej rau 1, 500 mg ntawm sodium. Tab sis cov neeg Amelikas feem coob tsis tau ntsib ob lub hom phiaj.
Pom zoo:
Puas muaj cov tshuaj potassium tsawg tuaj yeem ua rau cov neeg laus tsis meej pem?
Feem ntau cov tsos mob ntawm cov poov tshuaj tsawg yog me me. Qee lub sij hawm qhov cuam tshuam ntawm cov poov tshuaj tsawg tuaj yeem tsis meej. Tej zaum yuav muaj ntau dua ib qho tsos mob cuam tshuam nrog txoj hnyuv (GI), ob lub raum, leeg, lub plawv, thiab lub paj hlwb. Kev coj tus cwj pwm txawv txav: kev nyuaj siab, kev puas siab puas ntsws, kev xav tsis meej, tsis meej pem, lossis kev xav tsis meej
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