Yakawanda Sei Potassium Iwe Yaunoda Nezuva?

Zvemukati

• Chii chinonzi Potassium?
• Kushomeka Kwakajairika Here?
• Izvo Zvakanakisa Zvekudya Zvinyorwa zvePotassium
• Hutano Makomborero ePotassium
• Iwe Unofanira Kudya Zvakadii Pazuva?
• Unofanira here kutora Supplements?
• Zvakawanda Sei Zvakawanda?
• Icho Chinokosha

Potassium ndiyo yechitatu yakawanda kwazvo mamineral mumuviri wako, uye inoita basa rakakosha mumaitiro akati wandei emuviri (1).

Nekudaro, vashoma vanhu vanodya zvakakwana nezvayo. Muchokwadi, vangangoita 98% yevakuru vese muUS havasi kusangana nemazuvano ekudya mazano ().

Ichi chinyorwa chinokuudza iwe kuti yakawanda sei potasium yaunoda pazuva, uyezve nei zvichikosha kune hutano hwako.

Chii chinonzi Potassium?

Potassium inoshamisa kukosha kwemaminerari uye electrolyte. Inowanikwa mune zvakasiyana siyana zvekudya zvakakwana, zvinosanganisira mashizha emashizha, nyemba uye hove, salmon.

Inenge 98% ye potassium mumuviri wako inowanikwa mukati memasero. Pane izvi, 80% inowanikwa mukati memaseru maseru, nepo 20% iri mumapfupa, chiropa uye masero matsvuku eropa ().

Ichi chicherwa chinoita basa rakakosha munzira dzakasiyana siyana mumuviri. Inobatanidzwa mukusununguka kwemhasuru, kushanda kwemoyo uye kugadzirisa mwero wemvura (4,).

Kunyangwe ichikosha, vashoma kwazvo pasi rese vanowana zvakakwana izvi zvicherwa (,).

Kudya kwakapfuma mu potassium kunosanganisirwa nenjodzi yakaderera yekukwira kweropa, mabwe eitsvo uye osteoporosis, pakati pezvimwe zvakanaka (,, 10).

Pfupiso: Potassium inokosha zvicherwa uye electrolyte. Inobatanidzwa mukusununguka kwemhasuru, kushanda kwemoyo uye kugadzirisa mwero wemvura.

Kushomeka Kwakajairika Here?

Nehurombo, vanhu vakuru vazhinji havadye zvakakwana potasium ().

Munyika zhinji, chikafu chekuMadokero chinowanzo kuve nemhosva, pamwe nekuti chinofarira chikafu chakagadziriswa, zvinova zviwanikwa zvisina tsarukano zveichi chicherwa (11).

Nekudaro, nekuda kwekuti vanhu havasi kuwana zvakakwana hazvireve kuti vari kushomeka.

Kushomeka kwe potassium, inozivikanwawo se hypokalemia, kunoonekwa neropa re potassium iri pasi pe3,5 mmol pa litita ().

Zvinotoshamisa kuti kushomeka hakuwanzo kukonzerwa nekushaikwa kwe potassium mukudya (13).

Zvinowanzoitika kana muviri ukarasikirwa ne potassium yakawandisa, senge nemanyoka asingagumi kana kurutsa. Unogona zvakare kurasikirwa ne potassium kana uri kutora diuretics, inova mishonga inoita kuti muviri wako urasikirwe nemvura (,).

Zviratidzo zvekushomeka zvinoenderana neropa rako. Heano zviratidzo zvezvikamu zvitatu zvakasiyana zvekushomeka ():

• Kushomeka kwakapfava: Kana munhu aine mazinga eropa e3-3.5 mmol / l. Kazhinji haina zviratidzo.
• Kushaikwa zvine mwero: Inoitika pa2,5-3 mmol / l. Zviratidzo zvinosanganisira kupwanya, kurwadziwa kwemhasuru, kushaya simba uye kusagadzikana.
• Kushomeka kwakanyanya: Inoitika pasi pe 2.5 mmol / l. Zviratidzo zvinosanganisira zvisina kujairika kurova kwemoyo uye kuoma mitezo.

Pfupiso: Kushayikwa kwe potassium kwakajairika. Nekudaro, vanhu vakuru vazhinji havasi kushandisa zvakakwana izvi zvakakosha mamineral.

Izvo Zvakanakisa Zvekudya Zvinyorwa zvePotassium

Nzira yakanakisa yekuwedzera yako potassium yekudya ndeyekudya kwako.

Potassium inowanikwa mune dzakasiyana siyana chikafu chizere, kunyanya michero nemiriwo.

Nekuda kwehusina kukwana humbowo kuseri kwezvicherwa, nyanzvi dzezvehutano hadzina kusarudza Reference Yemazuva Ekudya (RDI).

RDI ndiyo chiyero chezuva nezuva chemuviri unokwanisa kusangana nezvinodiwa zve97-98% yevanhu vane hutano (16).

Pazasi pane zvimwe zvekudya zviri kwakanyanya sosi ye potassium, pamwe nekuti yakawanda sei mune 3.5-ounce (100-gramu) inoshumira (17):

• Beet magidhi, yakabikwa: 909 mg
• Yams, yakabikwa: 670 mg
• Muchena mbatatisi, yakabikwa: 544 mg
• Soya, yakabikwa: 539 mg
• Kukotama: 485 mg
• Mbatata inotapira, yakabikwa: 475 mg
• Sipinachi, yakabikwa: 466 mg
• Edamame bhinzi: 436 mg
• Salmoni, yakabikwa: 414 mg
• Mabhanana: 358 mg

Pfupiso: Chikafu chakasiyana siyana chakazara sosi ye potassium, kusanganisira beet greens, yam, mbatatisi nesipinachi.

Hutano Makomborero ePotassium

Kudya kwakapfuma mu potassium kunoenderana nezvimwe zvinonakidza zvehutano mabhenefiti. Inogona kudzivirira kana kurerutsa akasiyana siyana ehutano matambudziko, kusanganisira:

• Kuwedzera kweropa: Ongororo zhinji dzakaratidza kuti kudya kwe potassium-rich kunogona kudzikisira BP, kunyanya kune vanhu vane BP (,,).
• Kunzwa kwemunyu: Vanhu vane chirwere ichi vanogona kusangana ne10% kuwedzera kweropa mushure mekudya munyu. Kudya kwe potassium-pfuma kunogona kubvisa kunzwisisika kwemunyu (20,).
• Kurohwa: Ongororo dzinoverengeka dzakaratidza kuti kudya kwe potassium-kupfuma kunogona kudzora njodzi yekurohwa nekusvika pa27% (, 23,,).
• Osteoporosis: Zvidzidzo zvakaratidza kuti kudya kwe potassium-rich kunogona kubatsira kudzivirira osteoporosis, mamiriro anosanganisirwa nenjodzi yakawedzera yekutyoka kwemapfupa (,,,).
• Itsvo mabwe: Zvidzidzo zvakaona kuti potassium-rich chikafu chinosanganisirwa nenjodzi yakadzikira kwazvo yeitsvo mabwe pane kudya kwakaderera mune ino mineral (10,).

Pfupiso: Kudya kwakapfuma mu potassium kunogona kuderedza kukwirisa kweropa uye kunzwisisika munyu uye kunogona kudzora njodzi yekurohwa nesitiroko. Uyezve, zvinogona kubatsira kudzivirira osteoporosis uye itsvo matombo.

Iwe Unofanira Kudya Zvakadii Pazuva?

Yako potasium zvido zvezuva nezuva zvinogona kubva pane zvakasiyana zvinhu, zvinosanganisira hutano hwako, chiitiko chebasa uye dzinza.

Kunyangwe pasina iyo RDI ye potasium, masangano kutenderera pasirese akakurudzira kunwa kanenge 3,500 mg pazuva kuburikidza nechikafu (, 30).

Masangano aya anosanganisira World Health Organisation (WHO), nenyika dzinosanganisira UK, Spain, Mexico neBelgium.

Dzimwe nyika, kusanganisira iyo US, Canada, South Korea neBulgaria, dzinokurudzira kudya ingangoita 4,700 mg pazuva kuburikidza nechikafu ().

Sezvineiwo, zvinoita sekunge kana vanhu vakadya zvinopfuura 4,700 mg pazuva, zvinoita sekunge paine zvishoma kana pasina humwe hutano hunobatsira (, 23).

Nekudaro, kune akati wandei mapoka evanhu vanogona kubatsirwa kupfuura vamwe kubva mukusangana nekurudziro yepamusoro. Vanhu ava vanosanganisira:

• Vatambi: Avo vanodya murefu uye wakanyanya kurovedza muviri vanogona kurasikirwa neakawanda huwandu hwe potassium kuburikidza nedikita ().
• African American: Zvidzidzo zvakaona kuti kudya 4,700 mg ye potassium zuva nezuva kunogona kubvisa munyu-kunzwisisika, mamiriro anowanzoitika pakati pevanhu vanobva kuAfrica American (20).
• Mapoka akanyanya njodzi: Vanhu vari panjodzi yekukwirisa kweropa, itsvo mabwe, osteoporosis kana sitiroko vanogona kubatsirwa nekudya ingangoita 4,700 mg ye potasium pazuva (10,,,).

Muchidimbu, tarisa kudya 3,500-4,700 mg yemaminerari iyi pazuva kubva pane zvekudya. Vanhu vanoda potasium yakawanda vanofanirwa kunanga kumagumo epamusoro.

Pfupiso: Munhu mukuru ane hutano anofanirwa kunangana kudya mazana matatu nemazana mashanu–4,700 mg ye potassium zuva nezuva kubva kuzvikafu. Mamwe mapoka evanhu anofanirwa kunwa kudya anosvika mazana mana nemazana manomwe emazana pazuva.

Unofanira here kutora Supplements?

Zvinotoshamisa kuti potasium inowedzeredza kazhinji haizi makuru masosi eichi chicherwa.

Iyo US Chikafu neDrug Administration (FDA) inoganhurira pamusoro-pe-poti potasium chloride zvinowedzera kusvika isingasvike 100 mg pakushanda - inongova 2% yeUS kurudziro yezuva nezuva (31).

Zvisinei, izvi hazviiti kune mamwe maitiro epa potassium anowedzera.

Kutora zvakawandisa zvemaminerari izvi zvinogona kukonzera kuwanda kwemari kuti iwedzere muropa, iro rinozivikanwa sehyperkalemia. Mune zvimwe zviitiko, izvi zvinogona kukonzeresa kurova kwemoyo zvisina kujairika, kunzi arrhythmia yemoyo, inogona kuuraya (,).

Zvakare, zvidzidzo zvakawana kuti potasiamu inowedzera iyo inopa yakakwira doses inogona kukuvadza iyo lining yematumbo (34, 35).

Zvisinei, vanhu vasina kukwana kana vari pangozi yekushayikwa vangangoda yakakwira-dhizeti potasium yekuwedzera. Mune zviitiko izvi, vanachiremba vanogona kupa yakakwira-dhizaini yekuwedzera uye nekukutarisa iwe kune chero maitiro.

Pfupiso: Potasiamu zvinowedzera hazvidiwe kune munhu mukuru ane hutano. Nekudaro, vamwe vanhu vanopihwa yakakwira-dhizaini yekuwedzera.

Zvakawanda Sei Zvakawanda?

Yakawandisa potasium muropa inozivikanwa sehyperkalemia. Mamiriro acho anoonekwa nezinga reropa rakakwira kupfuura 5.0 mmol pa litre, uye inogona kuva nenjodzi.

Kune munhu mukuru ane hutano, hapana humbowo hwakakosha hwekuti potasium kubva kuzvikafu inogona kukonzera hyperkalemia (16).

Nechikonzero ichi, potasium kubva muzvikafu haina mwero wepamusoro wekutora. Uyu ndiye munhu mukuru ane hutano anokwanisa kudya muzuva pasina zvinokanganisa ().

Hyperkalemia inowanzo bata vanhu vane itsvo isina basa, kana vanhu vanotora mishonga inogona kukanganisa itsvo kushanda.

Izvi zvinodaro nekuti potasiamu yakawandisa inonyanya kubviswa neitsvo. Naizvozvo, kusashanda zvakanaka kweitsvo kunogona kukonzera kuwanda kweichi chicherwa muropa ().

Zvisinei, kusashanda kwetsvo itsvo handicho chete chikonzero chehyperkalemia. Kutora zvakawandisa zve potassium zvinokonzeresa (,,).

Kuenzaniswa nezvikafu, potasiamu zvinowedzera zvidiki uye zviri nyore kutora. Kutora yakawandisa panguva imwechete kunogona kukurira itsvo 'kugona kubvisa yakawandisa potasium ().

Pamusoro pezvo, kune mapoka akati wandei evanhu vangangoda zvishoma zvicherwa izvi kupfuura vamwe, kusanganisira:

• Vanhu vane chirwere chisingaperi cheitsvo: Ichi chirwere chinowedzera njodzi yehyperkalemia. Vanhu vane chirwere chisingaperi cheitsvo vanofanira kubvunza chiremba wavo kuti yakawanda sei potasium inovakodzera (,).
• Avo vanotora mishonga yeropa: Mimwe mishonga yeropa, yakadai seACE inhibitors, inogona kuwedzera njodzi yehyperkalemia. Vanhu vanotora mishonga iyi vangangoda kutarisa yavo potassium inodyiwa (,).
• Vakwegura: Sezvo vanhu vanokwegura, itsvo basa rinodzikira. Vakwegura vane mukana wekutora mishonga inokanganisa njodzi yehyperkalemia (,).

Pfupiso: Zvakaoma kune munhu mukuru ane hutano kuti awedzere potasium kubva pane zvekudya. Nekudaro, vanhu vane matambudziko eitsvo, pamwe nevakuru uye avo vanotora mishonga yekumanikidza kweropa, vangangoda potasiamu shoma.

Icho Chinokosha

Potassium inokosheswa mamineral uye electrolyte iyo inobatanidzwa mukushanda kwemoyo, mhasuru contraction uye chiyero chemvura.

Kudya kwakanyanya kunogona kubatsira kudzikisa kukwirira kweropa, kunzwisisika munyu uye njodzi yekurohwa. Uyezve, inogona kudzivirira kurwisa osteoporosis uye itsvo matombo.

Kunyangwe ichikosha, vashoma kwazvo vanhu kupota nyika vanowana potasium yakakwana. Munhu mukuru ane hutano anofanirwa kunangana kudya mazana matatu nemazana mashanu–4,700 mg zuva nezuva kubva kuzvikafu.

Kuti uwedzere kudya kwako, sanganisira mashoma mashoma-ane chikafu mune chako chikafu, senge sipinashi, beet miriwo, mbatatisi uye hove, salmon.