Potasyum \u00f6nemli bir mineral olup sa\u011fl\u0131k i\u00e7in ve kalp, b\u00f6brek, beyin ve kas dokular\u0131n\u0131n \u00e7al\u0131\u015fmas\u0131 i\u00e7in hayati \u00f6neme sahiptir.Potasyum, v\u00fccutta tansiyonu d\u00fczenleyip<\/p>\n
Potasyum \u00f6nemli bir mineral olup sa\u011fl\u0131k i\u00e7in ve kalp, b\u00f6brek, beyin ve kas dokular\u0131n\u0131n \u00e7al\u0131\u015fmas\u0131 i\u00e7in hayati \u00f6neme sahiptir.Potasyum, v\u00fccutta tansiyonu d\u00fczenleyip kalp ve sinir sisteminin do\u011fru \u00e7al\u0131\u015fmas\u0131 i\u00e7in gereklidir.<\/strong> Ayn\u0131 zamanda sodyumun zararl\u0131 etkilerini azalt\u0131p uyku kalitesini artt\u0131r\u0131r ve ak\u0131l sa\u011fl\u0131\u011f\u0131, kas \u00e7al\u0131\u015fmas\u0131 ve v\u00fccuttaki at\u0131klar\u0131n at\u0131lmas\u0131 i\u00e7in olduk\u00e7a yard\u0131mc\u0131d\u0131r. Potasyum, v\u00fccutta s\u0131v\u0131 seviyesini d\u00fczenlemeye yard\u0131mc\u0131 olur.<\/p>\n E\u011fer tavsiye edilen dozdan daha az potasyum al\u0131rsan\u0131z, v\u00fccudunuzda potasyum eksikli\u011fi ya\u015fars\u0131n\u0131z ki buna hipokalemi denir. V\u00fccutta potasyum eksikli\u011fi olmas\u0131 durumunda belirtiler aras\u0131nda bayg\u0131nl\u0131k, uykusuzluk, haz\u0131ms\u0131zl\u0131k, kaslarda g\u00fc\u00e7s\u00fczl\u00fck, kar\u0131ncalanma hissi, \u00e7arp\u0131nt\u0131 ve sindirim sistemi problemleri say\u0131labilir. Potasyum ayr\u0131ca sa\u011fl\u0131k problemlerini engellemek i\u00e7in de gereklidir.<\/p>\n V\u00fccutta s\u0131v\u0131 ve elektrolit dengesini sa\u011flamak i\u00e7in potasyum a\u00e7\u0131s\u0131ndan zengin g\u0131dalar t\u00fcketmelisiniz.<\/p>\n Potasyum A\u00e7\u0131s\u0131ndan Zengin Besinler Nelerdir?<\/strong><\/u><\/span><\/span><\/p>\n Muz<\/u><\/strong><\/span><\/span><\/p>\n Muzun potasyum a\u00e7\u0131s\u0131ndan zengin oldu\u011fu yayg\u0131n olarak bilinmektedir. Orta bir boy muzda 422 gram potasyum bulunur ki bu da g\u00fcnl\u00fck al\u0131nmas\u0131 gereken potasyum oran\u0131n\u0131n %12’i demektir. At\u0131\u015ft\u0131rmal\u0131k olarak yulaf ve yo\u011furtla birlikte t\u00fcketebilirsiniz. <\/strong>\u0130\u00e7inde bulunan potasyumun yan\u0131nda lif, C ve B6 vitamini, demir, fosfor, kalsiyum, magnezyum ve \u00e7inko i\u00e7erir.<\/p>\n Muzun faydas\u0131 saymakla bitmez. D\u00fczenli t\u00fcketimi ba\u011f\u0131rsaklar\u0131n iyi \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011flad\u0131\u011f\u0131 gibi kalp sa\u011fl\u0131\u011f\u0131na iyi gelir, anemiyi ge\u00e7irir, tansiyonu d\u00fc\u015f\u00fcr\u00fcr, \u00fclsere iyi gelir, mide ek\u015fimesini azalt\u0131r ve cilde de iyi gelir.<\/p>\n Ispanak<\/u><\/strong><\/span><\/span><\/p>\n \u00c7o\u011fu ye\u015fil sebze potasyum a\u00e7\u0131s\u0131ndan zengindir ancak \u0131spana\u011f\u0131n yeri ayr\u0131d\u0131r. Yaln\u0131zca 1 bardak ha\u015flanm\u0131\u015f \u0131spanakta yakla\u015f\u0131k olarak 839 miligram potasyum bulunur ki bu oran g\u00fcnl\u00fck al\u0131nmas\u0131 gereken potasyum oran\u0131n\u0131n %24’\u00fcne e\u015fittir. <\/strong>Ispana\u011f\u0131; salatalar\u0131n\u0131za, sebze sular\u0131 ve detoks sular\u0131n\u0131za ekleyebilirsiniz. Bunun yan\u0131 s\u0131ra \u0131spanak \u00e7orba ve omlete de eklenebilir. Ispanak potasyum d\u0131\u015f\u0131nda i\u00e7inde bolca kalsiyum, A ve K vitamini, diyet lifi, demir, magnezyum, mangenez, fosfor, \u00e7inko, protein, selenyum, bak\u0131r ve nitrat bulundurur. Bunun d\u0131\u015f\u0131nda bu t\u00fcr ye\u015fi yaprakl\u0131 sebzeler su a\u00e7\u0131s\u0131ndan zengin olup az kalorilidir.<\/p>\n Ispanak t\u00fcketimi kandaki gl\u00fckoz seviyesini d\u00fczenlemesi, kanser riskini azaltmas\u0131, tansiyonu d\u00fc\u015f\u00fcrmesi, kemik sa\u011fl\u0131\u011f\u0131na iyi gelmesi, ast\u0131m hastal\u0131\u011f\u0131 riskini d\u00fc\u015f\u00fcrmesi, anemiye iyi gelmesi, iltihab\u0131 azaltmas\u0131, g\u00f6zleri ilerleyen ya\u015f ile ilgili problemlerin ya\u015fanmas\u0131 ve daha bir\u00e7ok bir\u00e7ok yarar\u0131yla bulunmaz nimettir.<\/p>\n Kuru Kay\u0131s\u0131<\/u><\/strong><\/span><\/span><\/p>\n \u015eeftali, kuru erik, incir ve kuru \u00fcz\u00fcm gibi t\u00fcm kurutulmu\u015f meyveler b\u00fcy\u00fck potasyum kaynaklar\u0131d\u0131r. Ancak, kuru kay\u0131s\u0131 \u00f6zellikle potasyum a\u00e7\u0131s\u0131ndan zengindir ki yar\u0131m bardak kuru kay\u0131s\u0131 da yakla\u015f\u0131k 755 mg potasyum bulunmaktad\u0131r ki bu oran g\u00fcnl\u00fck al\u0131nmas\u0131 gereken potasyum oran\u0131n\u0131n %22’sine e\u015fittir.<\/strong> Kay\u0131s\u0131da potasyum d\u0131\u015f\u0131nda V ve C vitamini gibi bir\u00e7ok antioksidan bulunur. Bunun d\u0131\u015f\u0131nda \u00e7inko, lif, kalsiyum,demir, magnezyum ve fosfor bulunur.<\/p>\n Kuru kay\u0131s\u0131n\u0131n faydalar\u0131 aras\u0131nda g\u00f6zlere iyi gelmesi, iltihapla sava\u015fmas\u0131, tansiyonu d\u00fc\u015f\u00fcrmesi, ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 geli\u015ftirmesi, kolesterol\u00fc d\u00fc\u015f\u00fcrmesi ve cilt, di\u015f,iskelet ve yumu\u015fak doku i\u00e7in faydal\u0131 olmas\u0131 say\u0131labilir.<\/p>\n Kuru Fas\u00fclye<\/u><\/strong><\/span><\/span><\/p>\n Kuru fas\u00fclye de potasyum a\u00e7\u0131s\u0131ndan zengin oldu\u011fu bilinen bir di\u011fer besin olup yar\u0131m bardakta yakla\u015f\u0131k 502 mg potasyum bulundurmaktad\u0131r ki bu oran g\u00fcnl\u00fck ihtiyac\u0131n %15’ine tekab\u00fcl etmektedir. <\/strong>Kuru fas\u00fclye ayn\u0131 zamanda, lif, folat, demir, magnezyum, mangenez, \u00e7inko, fosfor B1 vitamini gibi bile\u015fikler a\u00e7\u0131s\u0131ndan zengindir. Di\u011fer faydalar\u0131 aras\u0131nda \u00e7ok az ya\u011f bulundurmas\u0131 ve kolesterol i\u00e7ermesi say\u0131labilir.<\/p>\n Kuru fasulyeyi beslenme d\u00fczeninize ekleyerek yemeklerden sonra kan \u015fekerinizi d\u00fc\u015f\u00fcr\u00fcr, kalp krizi riskini azalt\u0131r, kolesterol seviyesini d\u00fc\u015f\u00fcr\u00fcr, enerji verir, haf\u0131zay\u0131 g\u00fc\u00e7kendirir, haz\u0131ms\u0131zl\u0131k ve divertik\u00fclit ve iritabl ba\u011f\u0131rsak sendromu gibi yayg\u0131n sindirim problemlerini engeller.<\/p>\n F\u0131r\u0131nda Patates<\/u><\/strong><\/span><\/span><\/p>\n F\u0131r\u0131nlanm\u0131\u015f patates de potasyum a\u00e7\u0131s\u0131ndan zengindir. 1 orta boy f\u0131r\u0131nlanm\u0131\u015f patateste g\u00fcnl\u00fck potasyum ihtiyac\u0131n\u0131n %27’sini kar\u015f\u0131layan yakla\u015f\u0131k 950 mg potasyum bulunur. D\u00fc\u015f\u00fck kalorili olmas\u0131yla, potasyum al\u0131m\u0131n\u0131 artt\u0131ran iyi bir se\u00e7enektir.<\/p>\n Avokado<\/u><\/strong><\/span><\/span><\/p>\n 1 olgun avokadoda yakla\u015f\u0131k olarak 975 miligram potasyum bulunur ve g\u00fcnl\u00fck potasyum ihtiyac\u0131n\u0131n %30’una denk gelmektedir. Bu besin kalp dostu ya\u011flara sahip olmas\u0131n\u0131n yan\u0131 s\u0131ra diyet, potasyum, B ve K vitamini, \u00e7inko,demir, fosfor, protein ve folat i\u00e7erir.<\/strong><\/p>\n Avokado; eklem yang\u0131s\u0131 belirtilerini dindirmesi, baz\u0131 kanser t\u00fcrleri riskini azaltmas\u0131, kolesterol seviyesini d\u00fc\u015f\u00fcrmesi, g\u00f6zlere iyi gelmesi, kalp sa\u011fl\u0131\u011f\u0131n\u0131 korumas\u0131, kilo vermeyi kolayla\u015ft\u0131rmas\u0131, kan \u015fekerini d\u00fczenlemesi ve sindirimi kolayla\u015ft\u0131rmas\u0131 ile bilinen yararl\u0131 bir besindir. Ayn\u0131 zamanda cildin elastiklikli\u011fini koruyan kolahen \u00fcretimini de artt\u0131r\u0131r.<\/p>\n Kurutulmu\u015f Domates<\/u><\/strong><\/span><\/span><\/p>\n Kurutulmu\u015f domates de potasyum a\u00e7\u0131s\u0131ndan olduk\u00e7a faydal\u0131d\u0131r. Asl\u0131nda 1 bardak kurutulmu\u015f domateste yakla\u015f\u0131k 1800 mg potasyum bulunur ki bu oran g\u00fcnl\u00fck potasyum ihtiyac\u0131n\u0131n %40’\u0131na tekab\u00fcl etmektedir. \u0130sterseniz tuz ekleyebilirsiniz.<\/strong><\/p>\n Kurutulmu\u015f domates potasyum d\u0131\u015f\u0131nda; A, C, K vitaminleri, tihamin, riboflavin, protein, demir ve lif i\u00e7erir.<\/p>\n Kurutulmu\u015f domates t\u00fcketmek sindirim ve ba\u011f\u0131\u015f\u0131kl\u0131k sistemi i\u00e7in olduk\u00e7a faydal\u0131d\u0131r. Cilt ve kalp sa\u011fl\u0131\u011f\u0131 i\u00e7in de faydal\u0131 olmas\u0131n\u0131n yan\u0131 s\u0131ra kanser riskini azalt\u0131p anemiyi \u00f6nler.<\/p>\n