Potassium-Rich Foods You Need to Be Eating

potassium aik ahem ghizai madniyaat hai jo aap ke jism ke pi each aur jismani سیالوں mein tawazun qaim karne mein madad karta hai. blood pressure ke mamool ke zaabtay ke l- important yeh ahem hai ( yeh sodium ki mukhalfat mein kaam karta hai ). aam pathon ki nashonuma, aur aasabi nizaam aur dimaghi kaam ke l- it’ s bhi is ki zaroorat hai. insti tute of medicine ke mutabiq, ostan har roz taqreeban 4 4, 700 ملیگرام potassium istemaal karna chahiye .

aap ke jism mein potassium ki satah gurday ki bemari, diabities, qay ​​سے mutasir hosakti hai, baaz adwiyaat ke zimni asraat, hormone ki satah mein utaar charhao, ya kuch dawaiyon ke zimni asraat ke tor par .

phal aur sabzian potassium ka sab se Ameer zareya hain lehaza aap ko abhi apni ghiza mein kaafi miqdaar mil rahi hai. lekin agar aap ziyada tar logon ki terhan hain jo maghribi ghiza khatay hain aur fi din phalon aur sabzion ki paanch se kam khidmat karte hain to, is ka aik acha mauqa hai ke aap ziyada potassium istemaal kar saken. lehaza aap ke potassium ki miqdaar mein izafah karne ke l- perfect kaamil 15 mazedar khaano par aik nazar dalain .

–apne khanay walay khaano se –apne potassium haasil karna behtar hai. barah karam pehlay –apne sehat ki dekh bhaal fraham karne walay se baat kiye baghair potassium سپلیمنٹس nah len .

baked aalo

seenka sun-hwa aalo potassium ki duniya ko poori terhan se chakra deta hai – aik darmiyanay pakay hue aalo mein 900 ملیگرام se ziyada potassium hota hai. woh aalo izafi madniyaat aur bi vitamins aur yahan tak ke thora sa vitamin si aur taqreeban four chaar gram resha ka bhi aik behtar zareya hai, jis mein 200 se kam calorie hain .

چوقبصور sabz

چوقبصے ke sabz aik aur bhaari hiter hain – aik cupp paki hui chakandar ke sbzon mein 1, 300 ملیگرام potassium, aur kaafi miqdaar mein madniyaat, chaar gram fibre, 35 ملیگرام vitamin si, aur 11, 000 vitamin ae ki bain al aqwami unit hain jo 40 se bhi kam calorie ke liye hain. to kya aap un چوقبصور ke sabz kheeray mein daalnay ki bajaye khad mein daal rahay hain? agar aisa hai to, aap aik uch tonی ghizaiyat se mahroom hon ge .

seenka sun-hwa meetha aalo

meethay aalo mazedar hotay hain aur potassium samait vitamins aur madniyaat se bharay hotay hain. aik medium baked meethay aalo mein 500 se zayed ملیگرام potassium hota hai, is ke sath sath vitamin ae ki 20 vitamins, madniyaat aur 20, 000 bain al aqwami unit hotay hain. is meethay aalo mein bhi chaar gram fibre hota hai aur sirf 100 calorie hoti hai .

kelay

kelay aik aala potassium food ke tor par kaafi mashhoor hain. aur achi wajah se. aik darmiyanay kelay mein 400 ملیگرام se ziyada potassium hota hai. is mein bi vitamins, teen gram fibre aur taqreeban 100 100 calorie ki bhi waafar miqdaar hoti hai .

katora aur katai ka juice

prunes aur prune ras potassium ka aik behtareen zareya hain. aik aadh cupp khushk prunes ya ras mein 700 ملیگرام potassium hota hai, is ke ilawa madniyaat ka aik group, b vitamins aur vitamin a ki taqreeban 1, 100 bain al aqwami unit hoti hain .

timatar ki masnoaat

timatar potassium ka maqool zareya hain, lekin jab woh pakka kar aur چٹنیوں, اسٹیوز aur پیسٹوں mein murtakiz ho jatay hain to, potassium ki miqdaar thora sa barh jati hai. un timatar masnoaat mein se aadha cupp mein taqreeban 4 450 ملیگرام potassium, plus لائکوپین hota hai, jo aik anti oxident hai, izafi vitamins aur madniyaat ki kaafi miqdaar hai .

khushk khobani

adhay cupp ki khidmat mein khushk khobani mein potassium ziyada hota hai, jis mein 1, 000 ملیگرام se ziyada hoti hai. un mein vitamin ae, iron aur نیاکس bhi ziyada hai. taaza khobani potassium ka kharab zareya nahi hain, lekin phalon ko pani se kharij karne se ghizai ajzaa par fox hota hai .

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