ALIMENTOS COM ALTO TEOR DE POTASSIO

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 ALIMENTOS COM ALTO TEOR DE POTASSIO

Potassio é um mineral contido nas celulas que ajuda seus nervos e musculos funcionarem adequadamente. 


Os niveis de potassio não podem ser altos demais nem baixos demais. Se seus niveis estão altos ou baixos voce precisa adequar sua alimentação para conter ou aumentar esses niveis. 


Alimentos com baixo teor de potassio = menos de 100 mg

Alimentos com medio teor de potassio = de 101 a 200 mg

Alimentos com alto teor de potassio = de 201a300 mg

Alimentos com altissimo teor de potassio = acima de 300 mg


Voce pode controlar a quantidade de potassio voce ingere na sua dieta procurando saber que alimentos tem altos ou baixos teores de potassio. Quando voce escolhe qualquer alimento na lista abaixo, cuidado com a quantidade servida na lista para não ingerir mais ou menos do que deve.



ALIMENTOS SEM SAL         DOSAGEM                  POTASSIO (MG)

Damascos                         crus (2) Secos (5)                  200 mg  
Alcaxofra                                  1 medio                           345 mg
Banana                                         1                                  425 mg 
Feijão de Lima                         1/2 copo                           280mg
Carne de boi moida                85 gramas                         270mg
Beterraba                                 1/2 copo                           260mg
Brocolis                                    1/2 copo                           230mg
Couve de Bruxelas                   1/2 copo                          250mg
Melão                                        1/2 copo                          215mg
Molusco em lata                      85 gramas                         535mg
Tamaras                                     5 frutas                           270mg
Feijão e ervilhas secas            1/2 copo                           475mg
Arinca, salmão, poleiro            85 gramas                        300mg
Batatas fritas                           85 gramas                         470mg
Lentilhas                                   1/2 copo                           365mg
Nectarinas                                  1 fruta                             275mg
Amendoin, nozes em geral     28 gramas                         200mg


Lentils

½ cup

365

Milk (fat-free, low-fat, whole, buttermilk)

1 cup

350–380

Nectarine

1 fruit

275

Nuts (almonds, cashew, hazelnuts, peanuts)

1 oz

200

Orange

1 fruit

240

Orange juice

½ cup

235

Parsnip

½ cup

280

Potato, baked

1 potato

925

Potato chips, plain, salted

1 oz

465

Prunes

5

305

Pumpkin, canned

½ cup

250

Raisins, seedless

¼ cup

270

Seeds (sunflower, pumpkin)

1 oz

240

Spinach

½ cup

420

Sweet potato, baked

1 potato

450

Tomatoes, canned

½ cup

200–300

Tomato, fresh

1 fruit

290

Turkey

3 oz

250

Vegetable juice

½ cup

275

Winter squash

½ cup

250

Yogurt, plain

6 oz

260

Zucchini

½ cup

220

Hidden potassium

Some foods and drinks may have hidden potassium. Certain herbal or dietary supplements may also have it. Diet or protein drinks and diet bars often have this mineral. It is also in sports drinks. These are meant to replace potassium you lose during exercise.

Food labels do not have to include the amount of potassium, but some do. Even if potassium is not listed, it may still be in that food.

If you're limiting your potassium, do not use a salt substitute or "lite" salt without talking to your doctor first. These often are very high in potassium.

Fonte:  https://www.uofmhealth.org/health-library/abo9047

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