Chii Chinoitwa nePotassium Pamuviri Wako? Ongororo Yakadzama

Zvemukati

• Chii chinonzi Potassium?
• Iyo Inobatsira Kudzora Fluid Balance
• Potassium Inokosha kuNervous System
• Potassium Inobatsira Kudzora Masuru uye Mwoyo Kupokana
• Hutano Makomborero ePotassium
• Inogona Kubatsira Kuderedza Ropa Pressure
• Inogona Kubatsira Kudzivirira Kurwisa Sitiroko
• Inogona Kubatsira Kudzivirira Osteoporosis
• Dai Kubatsira Kudzivirira itsvo Matombo
• Inogona Kuderedza Kuchengetwa Kwemvura
• Zvinyorwa zvePotassium
• Migumisiro Yezvakawandisa kana Zvishoma Potassium
• Icho Chinokosha

Kukosha kwe potassium kwakanyanya kutarisirwa pasi.

Ichi chicherwa chinosarudzwa se electrolyte nekuti inoshanda zvakanyanya mumvura. Kana ichinge yanyungudutswa mumvura, inogadzira ioni inokwidzwa.

Ichi chakakosha chivakwa chinotendera kuitisa magetsi, izvo zvakakosha kune akawanda maitiro mukati memuviri wese.

Sezvineiwo, chikafu chine potasium-chakabatana chakabatana nezvakawanda zvine hutano zvinobatsira. Zvinogona kubatsira kudzikisa kukanda kweropa uye kuchengetedza mvura, kudzivirira kurwisa sitiroko uye kubatsira kudzivirira osteoporosis uye itsvo matombo (,, 3,).

Ichi chinyorwa chinopa kuongororwa kwakadzama kwe potassium uye zvazvinoita kune hutano hwako.

Chii chinonzi Potassium?

Potassium ndiyo yechitatu yakawanda kwazvo mamineral mumuviri (5).

Inobatsira muviri kudzora zvinoyerera, kutumira masaini etsinga uye kudzora mhasuru mhasuru.

Inenge 98% ye potassium mumuviri wako inowanikwa mumasero ako. Pane izvi, 80% inowanikwa mumaseru ako emhasuru, nepo imwe 20% inogona kuwanikwa mumapfupa ako, chiropa uye masero matsvuku eropa ().

Kamwe mukati memuviri wako, inoshanda se electrolyte.

Kana iri mumvura, electrolyte inoputika kuita ioni dzakanaka kana dzisina kunaka dzinokwanisa kuitisa magetsi. Potassium ions inotakura yakanaka inobhadharisa.

Muviri wako unoshandisa uyu magetsi kugadzirisa akasiyana maitiro, kusanganisira fluid fluid, masaini etsinga uye mhasuru contractions (7, 8).

Naizvozvo, yakaderera kana yakakwira huwandu hwemagetsi emagetsi mumuviri inogona kukanganisa akawanda akakosha mabasa.

Pfupiso: Potassium inokosha zvicherwa zvinoshanda se electrolyte. Inobatsira kudzora kuyerera kwemvura, zviratidzo zvetsinga uye mhasuru contractions.

Iyo Inobatsira Kudzora Fluid Balance

Mutumbi unogadzirwa neinenge 60% mvura ().

40% yemvura iyi inowanikwa mukati memasero ako mune chinhu chinonzi intracellular fluid (ICF).

Izvo zvakasara zvinowanikwa kunze kwemasero ako munzvimbo dzakaita seropa rako, musana wemvura uye pakati pemasero. Urume uhwu hunonzi extracellular fluid (ECF).

Sezvineiwo, huwandu hwemvura muICF neECF hunokanganiswa nehukuru hwavo hwemagetsi, kunyanya potasium uye sodium.

Potassium ndiyo inonyanya kuita electrolyte muICF, uye inosarudzira huwandu hwemvura mukati memasero. Zvakare, sodium ndiyo yakakosha electrolyte muECF, uye inosarudzira huwandu hwemvura kunze kwemasero.

Huwandu hwema electrolyte huchienderana neuwandu hwemvura inonzi osmolality. Pasi pemamiriro akajairwa, iyo osmolality yakafanana mukati nekunze kwemasero ako.

Zvichitaurwa zviri nyore, pane chiyero chakaenzana chemagetsi emagetsi kunze uye mukati memasero ako.

Nekudaro, kana osmolality isina kuenzana, mvura kubva kudivi ine maelectrolyte mashoma inofamba ichienda kune rumwe rutivi nema electrolyte akawanda kuenzanisa kuwanda kwemagetsi.

Izvi zvinogona kukonzera maseru kudzikira semvura inobuda maari, kana kuzvimba uye kuputika semvura inofamba ichienda mukati mawo (10).

Ndicho chikonzero nei zvakakosha kuti uve nechokwadi chekuti iwe unoshandisa iyo chaiyo maelektrolyte, kusanganisira potasium.

Kuchengetedza kwakanaka kwemvura kuenzana kwakakosha kune hutano hwakakwana. Kusakwana kwemvura kuenzana kunogona kutungamira mukushaya mvura, izvo zvinokanganisa moyo neitsvo (11).

Kudya potasiamu-yakapfuma kudya uye kugara uine hydrated kunogona kubatsira kuchengetedza yakanaka yemvura yakaringana.

Pfupiso: Urume hwakaringana hunokanganiswa nema electrolyte, kunyanya potasium uye sodium. Kudya kudya kwe potassium-rich kunogona kukubatsira kuti urambe uine huremu hwakanaka hwemvura.

Potassium Inokosha kuNervous System

Tsinga dzinotumira mameseji pakati peuropi nemuviri.

Aya mameseji anounzwa muchimiro chetsinga dzinokwezva uye anobatsira kudzora mhasuru yako kupunzika, kurova kwemoyo, kufungisisa uye mamwe akawanda mabasa emuviri ().

Sezvineiwo, kukweva kwetsinga kunogadzirwa neodiyoni ions inofamba ichipinda mumasero uye potiyoni ions ichibuda kunze kwemasero.

Iko kufamba kweion kunochinja iwo mhepo yesero, iyo inomutsa tsinga yekushushikana (13).

Nehurombo, kudonha kwemazinga eropa e potasium kunogona kukanganisa kugona kwemuviri kuburitsa tsinga ().

Kuwana potasium yakakwana kubva pane zvaunodya kunogona kukubatsira kuti urambe uine hutano hwakanaka.

Pfupiso: Ichi chicherwa chinoita basa rakakosha mukumisikidza tsinga dzesisitimu mukati meyese system yako. Kushushikana kwemitsipa kunobatsira kudzora kupunzika kwemhasuru, kurova kwemoyo, kufungisisa uye zvimwe zvakawanda zvinoitwa.

Potassium Inobatsira Kudzora Masuru uye Mwoyo Kupokana

Iyo yemaitiro system inobatsira kudzora tsandanyama contractions.

Nekudaro, akachinja potaziyamu mazinga anogona kukanganisa maseru etsinga muhurongwa hwemitsipa, ichideredza mapundu emhasuru.

Ose ari maviri akadzika uye akakwirira eropa mazinga anogona kukanganisa tsinga dzemanzwiro nekuchinja iwo magetsi emaseru maseru (,).

Iyo mineral yakakoshawo kune moyo wakagwinya, sezvo kufamba kwayo mukati nekubuda kwemasero kunobatsira kuchengetedza kurova kwemoyo nguva dzose.

Kana huwandu hweropa remaminerari hwanyanya kwazvo, moyo unogona kuwedzeredzwa uye kuita mutserendende. Izvi zvinogona kushomeka kupunzika kwayo uye kuburitsa kurova kwemoyo zvisina kujairika (8).

Saizvozvowo, zvakaderera muropa zvinogona zvakare kushandura kurova kwemoyo (15).

Kana moyo usingarove zvakanaka, haugone kupomba ropa kuuropi, nhengo nemhasuru.

Mune zvimwe zviitiko, moyo arrhythmia, kana isina kujairika kurova kwemoyo, inogona kuuraya uye inotungamira mukufa kamwe kamwe ().

Pfupiso: Potassium mazinga ane akakosha mhedzisiro pane mhasuru contractions. Matanho akachinjika anogona kukonzeresa kushomeka kwemhasuru, uye mumoyo, anogona kukonzera kurova kwemoyo zvisina kujairika.

Hutano Makomborero ePotassium

Kudya chikafu chine potasium-chakabatana kwakabatana nezvakawanda zvinofadza zvehutano.

Inogona Kubatsira Kuderedza Ropa Pressure

Kuwedzera kweropa kunokanganisa ingangoita imwechete muvatatu veAmerica ().

Icho chinokonzera njodzi yechirwere chemwoyo, chinonyanya kukonzera rufu pasi rose (18).

Kudya kwe potassium-rich kunogona kudzikamisa kukwira kweropa nekubatsira muviri kubvisa yakawandisa sodium (18).

Yakakwira sodium mazinga anogona kukwidza kuwedzerwa kweropa, kunyanya kune vanhu vane kuwedzerwa kweropa kwatova pamusoro ().

Ongororo yeongororo makumi matatu neshanu yakawana kuti kana vanhu vane BP yakakwira kuwedzera kwavakaita potassium, yavo systolic BP yakaderera ne 3.49 mmHg, nepo diastolic reropa ravo rakaderera ne 1.96 mmHg ().

Mune kumwe kunzvera kusanganisira 1,285 vatori vechikamu vane makore makumi maviri neshanu kusvika kumakumi matanhatu nemana, masayendisiti akawana kuti vanhu vanodya potasium yakawanda vadzikisa BP, zvichienzaniswa nevanhu vanodya zvishoma.

Vaya vaidya zvakanyanya vaive systolic BP yakange iri 6 mmHg yakadzika uye diastolic yeropa yaive 4 mmHg yakaderera, paavhareji ().

Inogona Kubatsira Kudzivirira Kurwisa Sitiroko

Sitiroko inoitika kana paine kushomeka kweropa kuyerera kuuropi. Ndicho chikonzero cherufu rwevanopfuura zviuru zana nemakumi matatu vekuAmerica gore rega ().

Ongororo dzinoverengeka dzakawana kuti kudya chikafu chine potassium kunogona kubatsira kudzivirira kurohwa (,).

Mune ongororo yezvidzidzo makumi matatu neshanu kusanganisira 128,644 vatori vechikamu, vesaenzi vakaona kuti vanhu vanodya potasium yakawanda vane 24% njodzi yakaderera yekurohwa kupfuura vanhu vaidya zvishoma ().

Pamusoro pezvo, ongororo yezvidzidzo gumi nemumwe nevatori vechikamu 247,510 yakawana kuti vanhu vaidya potasium yakawanda vaive ne 21% panjodzi yakaderera yesitiroko. Vakaona zvakare kuti kudya chikafu chine hupfumi mune ichi chicherwa kwakabatanidzwa nenjodzi yakadzikira yehosha yemwoyo ().

Inogona Kubatsira Kudzivirira Osteoporosis

Osteoporosis mamiriro anozivikanwa nemapfupa ane mhango.

Inowanzo kuve yakabatana nemazinga akaderera ecalcium, yakakosha mamineral kune bone hutano ().

Sezvineiwo, ongororo dzinoratidza kuti kudya kwe potassium-kwakapfuma kunogona kubatsira kudzivirira osteoporosis nekudzora kuti calcium inorasikirwa sei nemuviri kuburikidza neweti (24, 25,).

Mune ongororo yakaitwa mumakumi matanhatu nemaviri evakadzi vane hutano vane makore makumi mashanu neshanu kusvika makumi mashanu neshanu, masayendisiti akawana kuti vanhu vanodya potasiyamu yakawanda vaine pfupa rakakura kwazvo ().

Mune kumwe kuongorora pamwe nevakadzi mazana mapfumbamwe ane makumi mapfumbamwe nevatatu vane premenopausal vakadzi, masayendisiti akawana kuti avo vaidya potasium yakawanda vaive nemapfupa mazhinji muzasi kwavo uye mapfupa ehudyu ().

Dai Kubatsira Kudzivirira itsvo Matombo

Itsvo mabwe ndiwo mapundu ezvinhu izvo zvinogona kuumba mune yakanyatso weti (28).

Calcium yakajairika mamineral muitsvo mabwe, uye ongororo dzinoverengeka dzinoratidza kuti potasium citrate inoderedza calcium mazinga mumurini (29,).

Nenzira iyi, potasium inogona kubatsira kurwisa itsvo matombo.

Michero yakawanda nemiriwo zvine potassium citrate, saka zviri nyore kuwedzera pane chako chikafu.

Mune chidzidzo chemakore mana muvarume makumi mana nevashanu, makumi masere nemakumi matanhatu nevasere, masayendisiti akawana avo vaidya potasium yakawanda zuva nezuva vaive ne51% yakaderera njodzi yematombo eitsvo.

Saizvozvowo, muchidzidzo chemakore gumi nemaviri mumadzimai mazana mapfumbamwe nemakumi manomwe nenomwe, masayendisiti akawana kuti avo vaidya potasium yakawanda zuva nezuva vaive ne35% njodzi yakaderera yeitsvo matombo ().

Inogona Kuderedza Kuchengetwa Kwemvura

Kuchengetwa kwemvura kunoitika kana huwandu hwemvura huchiwedzera mukati memuviri.

Nhoroondo, potasium yakashandiswa kurapa kuchengetedza mvura ().

Zvidzidzo zvinoratidza kuti kudya kwakanyanya kwe potassium kunogona kubatsira kudzora kuchengetedza kwemvura nekuwedzera weti kugadzirwa uye kudzikisa huwandu hwe sodium (,,).

Pfupiso: Kudya kune potasium-kwakapfuma kunogona kudzikisira kukwira kweropa uye kuchengetedza mvura, kudzivirira kubva kumatiroko uye kubatsira kudzivirira osteoporosis uye matombo eitsvo.

Zvinyorwa zvePotassium

Potassium yakawanda mune zvakawanda zvakawanda zvekudya, kunyanya michero, miriwo nehove.

Vazhinji vezvehutano vanobvuma kuti kuwana 3,500-4,700 mg ye potassium zuva nezuva inoita kunge ndiyo mwero wakakwana (, 36).

Heano huwandu hwe potassium iwe yaunogona kuwana kubva pakudya 3.5-ounce (100-gramu) inoshambadzira yezvikafu zvakapfuma mune ino mineral (37).

• Beet magidhi, yakabikwa: 909 mg
• Yams, yakabikwa: 670 mg
• Pinto bhinzi, yakabikwa: 646 mg
• Muchena mbatatisi, yakabikwa: 544 mg
• Portobello howa, yakabikwa: 521 mg
• Kukotama: 485 mg
• Mbatata inotapira, yakabikwa: 475 mg
• Sipinachi, yakabikwa: 466 mg
• Kale: 447 mg
• Salmoni, yakabikwa: 414 mg
• Mabhanana: 358 mg
• Peas, yakabikwa: 271 mg

Kune rimwe divi, pamusoro peiyo-the-counter zvinowedzera haisi iyo nzira yakanaka yekuwedzera yako potassium yekudyiwa.

Munyika zhinji, zviremera zvekudya zvinodzora potasium mu-over-the-counter zvinowedzera kusvika 99 mg, inova yakaderera pane iyo mari yaunowana kubva kune imwechete yekushandira iyo yakazara-potasiamu-yakazara chikafu chepamusoro (38).

Uyu 99-mg muganho ungangoita nekuti ongororo zhinji dzakawana kuti madosi epamusoro e potassium kubva kune zvinowedzera zvinogona kukuvadza ura uye kutotungamira kurufu nemoyo arrhythmia (38,,).

Nekudaro, vanhu vanotambura nekushomeka kwe potassium vanogona kuwana mushonga kubva kuna chiremba wavo wekuwedzera-dhizaini yekuwedzera.

Pfupiso: Potasium inowanikwa mumhando dzakasiyana dzemichero, miriwo nehove salmon. Vazhinji vakuru vehutano vanokurudzira kuwana 3,500-4,700 mg ye potassium zuva nezuva.

Migumisiro Yezvakawandisa kana Zvishoma Potassium

Asingasviki 2% yevaAmerican vanosangana nemazano eUS e potassium ().

Nekudaro, yakaderera potassium inodya haigone kukonzera kushomeka (42, 43).

Pane kudaro, kushomeka kunowanzoitika kana muviri ukangoerekana warasikirwa ne potassium yakawanda. Izvi zvinogona kuitika nekurutsa kusingaperi, manyoka asingagumi kana mune mamwe mamiriro ezvinhu awakarasikirwa nemvura yakawanda ().

Zvakajairikawo kuwana potasiamu yakawandisa. Kunyangwe zvingaitika kana iwe ukatora zvakawandisa zve potassium, hapana humbowo hwakasimba hwekuti vanhu vakuru vane hutano vanogona kuwana potasiamu yakawandisa kubva muzvikafu ().

Kuwedzera kweropa potasium kunowanzoitika kana muviri usingakwanise kubvisa zvicherwa kuburikidza neweti. Naizvozvo, zvinonyanya kubata vanhu vane hurombo hweitsvo kana chirwere chisingaperi cheitsvo ().

Pamusoro pezvo, vamwe vanhu vangangoda kudzora kudya kwavo kwe potassium, kusanganisira avo vane chirwere cheitsvo chisingaperi, avo vanotora mishonga yeropa uye vanhu vakura, sezvo itsvo inoshanda zvinowanzodzikira nezera (,,).

Zvisinei, kune humwe humbowo hwekuti kutora yakawandisa potasiamu zvinowedzera zvinogona kuva nenjodzi. Saizi yavo diki inoita kuti zvive nyore kudarika kudarika pa (,).

Kudya zvakawandisa zvakawandisa panguva imwechete zvinogona kukunda itsvo 'kugona kubvisa yakawandisa potasium ().

Zvakangodaro, zvakakosha kuti uve nechokwadi chekuti iwe unowana potasium yakakwana zuva nezuva kune hutano hwakakwana.

Izvi zvinonyanya kuitika kune vanhu vakura, nekuti BP, sitiroko, mabwe eitsvo uye osteoporosis zvakajairika pakati pevakweguru.

Pfupiso: Potassium kushomeka kana kuwandisa kashoma kuitika kuburikidza nechikafu. Kunyangwe izvi, kuchengetedza yakakwana potasium kunwa kwakakosha kune hutano hwako hwese.

Icho Chinokosha

Potassium ndiyo imwe yemamineral akakosha mumuviri.

Inobatsira kudzora kuyerera kwemvura, tsandanyama uye zviratidzo zvetsinga.

Uyezve, chikafu chepamusoro-potasium chinogona kubatsira kudzikisa BP uye kuchengetedza mvura, kudzivirira kurwisa uye kudzivirira osteoporosis uye itsvo matombo.

Nehurombo, vashoma vanhu vanowana yakakwana potasium. Kuti uwane zvakawanda mukudya kwako, idya zvakawanda zvine potassium-rich, senge biti magidhi, sipinashi, kare uye salmon.