храни богати на калий

Калийят е минерал който се намира в много храни, точно както калция, натрия и желязото.

Поддържането на добри нива калият в организма ни допринася за по-добро здраве.

Диета богата на калий допринася за 20% по-малка смъртност. Намалява риска ор сърдечен удар, сваля кръвното налягане, предпазва от загуба на мускулна маса, запазва плътността на костите и намалява образуването на камъни в бъбреците.

За това е важно да имаме добри храни богати на калий в менюто си.

Храни богати на калий

Ако следвате една добре балансирана и разнообразна диета вероятно си доставяте достатъчно добри нива на калий.

Храните в списъка по-долу са богати на този минерал.

Ако имате нужда д аповишите нивата си на калий то тогава изберете някои от тях и ги добавете в менюто си за деня.

От колко калий се нуждаем на ден

Препоръчителните нива на прием са около 4700 милиграма (мг) калий на ден.

При хора имащи проблеми с бъбреците трябва да приемат по-ниски нива на калий. Поради затруднената работа на бъбреците е възможно калият да остане в тялото което може да предизвика различни здравословни проблеми свързани с нервите и мускулите.

За какво помага калият

Калият служи за регулиране на кръвното налягане. Това се случва предимно по няколко начина:

С помоща на бъбреците калият подпомага извхърлянето на натрият (солта) извън организма чрез урината. Това е добре защото високи нива на натрий могат да доведат до завишено кръвно налягане.

Калият помага на стените на кръвностните съдове да бъдат леко по-отпуснати. Ако са прекалено стегнати или ригидни това може да доведе до повишаване на кръвното налягане.

Добрите нива на калий помагат и на вашите мускули да се съкращават по-добре.

Много от пресните зеленчуци и плодове са добри източници на калий:

  • Зимна тиква
  • Сладки картофи
  • Авокадо
  • Банани
  • Портокали
  • Пъпеш
  • Нектарини
  • Краставици
  • Кайсии
  • Грейпфрут
  • Сушени плодове (сини сливи, фурми)
  • Сготвени броколи
  • Домати
  • Сготвен спанак и други зелени листни зеленчуци
  • Грах
  • Тиквички
  • Картофи
  • Патладжан
  • Гъби

Някои млечни продукти могат да бъдат добри източници на калий:

  • Мляко
  • Йогърт

Някои риби съдържат добри количества от минерала:

  • Туна
  • Пъстърва
  • Треска
  • Камбала

Не трябва да забравяме и бобовите растения:

  • Леща
  • Соя
  • Червен фасул
  • Боб Пинто

Други храни които са източници на калции са:

  • Месо
  • Пилешко месо
  • Ядки
  • Тофу
  • Кокос
  • Кафяв ориз
  • Трици
  • Пълнозърнест хляб и макарони

Храни бедни на калий

Въпреки че много храни съдържат калий то има поне толкова които са с ниско съдържание на този минерал.

Ако все пак трябва да следвате диета ниска на калий е добре да се има предвид че не трябва да се прекалява и с тези храни. Прекалено голямата им консумация може да доведе до голямо количество на калий в диетата Ви.

Плодове и зеленчуци бедни на калий:

  • Ябълки и ябълков сок
  • Боровинки
  • Къпини
  • Аспержи
  • Броколи
  • Грозде и гроздов сок
  • Грейпфрут
  • Моркови
  • Целина
  • Карфиол
  • Мандарини
  • Праскови
  • Круши
  • Маруля
  • Лук
  • Грах
  • Репички
  • Ананас и сок от ананас
  • Сини сливи
  • Ягоди
  • Диня

Други храни с ниско съдържание на калий:

  • Бял хляб
  • Кафе
  • Макарони и спагети
  • Ориз

By Admin

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