Udinga Ingakanani i-Potassium Ngosuku?

-Delile

• Iyini i-Potassium?
• Ingabe Ukuntuleka Kuvamile?
• Imithombo Engcono Kakhulu Yezokudla Ye-Potassium
• Izinzuzo Zezempilo zePotassium
• Kufanele Udla Malini Ngosuku?
• Ingabe Kufanele Uthathe Izithasiselo?
• Kungakanani Okuseqile?
• Okusemqoka

I-Potassium ingumaminerali wesithathu ogcwele kakhulu emzimbeni wakho, futhi idlala indima ebalulekile ezinhlelweni zomzimba eziningana (1).

Kodwa-ke, bambalwa kakhulu abantu abadla ngokwanele. Eqinisweni, cishe ama-98% abo bonke abantu abadala e-US abahlangabezani nezincomo zokudla kwansuku zonke ().

Le ndatshana izokutshela ukuthi udinga i-potassium engakanani ngosuku, nokuthi kungani ibalulekile empilweni yakho.

Iyini i-Potassium?

I-Potassium iyi-mineral ne-electrolyte ebaluleke kakhulu. Kutholakala ezinhlobonhlobo zokudla okuphelele, kufaka phakathi imifino enamaqabunga, imidumba nezinhlanzi, njenge-salmon.

Cishe i-98% ye-potassium emzimbeni wakho itholakala ngaphakathi kwamaseli. Kulokhu, i-80% itholakala ngaphakathi kwamangqamuzana emisipha, kuyilapho i-20% isemathanjeni, esibindini nasezingqamuzaneni ezibomvu zegazi ().

Lokhu okumbiwa phansi kudlala indima ebalulekile ezinqubeni ezahlukahlukene emzimbeni. Kubandakanyeka ekucindezelweni kwemisipha, ekusebenzeni kwenhliziyo nasekulawuleni ibhalansi yamanzi (4,).

Ngaphandle kokubaluleka kwayo, bambalwa kakhulu abantu emhlabeni jikelele abathola okwanele kwalesi simbiwa (,).

Ukudla okunothe nge-potassium kuhlotshaniswa nengozi ephansi yomfutho wegazi ophakeme, amatshe ezinso kanye ne-osteoporosis, phakathi kwezinye izinzuzo (,, 10).

Isifinyezo: I-Potassium iyi-mineral ebalulekile ne-electrolyte. Ibandakanyeka ekucindezelweni kwemisipha, ekusebenzeni kwenhliziyo nasekulawuleni ibhalansi yamanzi.

Ingabe Ukuntuleka Kuvamile?

Ngeshwa, iningi labantu abadala alidli ngokwanele i-potassium ().

Emazweni amaningi, ukudla kwaseNtshonalanga kuvame ukusolwa, mhlawumbe ngoba kuthanda ukudla okucutshungulwayo, okuyimithombo engemihle yalokhu okumbiwa phansi (11).

Kodwa-ke, ukuthi abantu abatholi ngokwanele akusho ukuthi bayantula.

Ukushoda kwe-potassium, okwaziwa nangokuthi i-hypokalemia, kubonakala ngezinga legazi le-potassium elingaphansi kuka-3.5 mmol ngelitha ngalinye ().

Ngokumangazayo, ukushiyeka akuvamile ukubangelwa ukungabi khona kwe-potassium ekudleni (13).

Imvamisa zenzeka lapho umzimba ulahlekelwa yi-potassium eningi kakhulu, njengokuhuda okungapheli noma ukuhlanza. Ungase futhi ulahlekelwe yi-potassium uma uthatha isisu, okuyimithi eyenza umzimba wakho ulahlekelwe ngamanzi (,).

Izimpawu zokushoda zixhomeke emazingeni egazi lakho. Nazi izimpawu zamazinga amathathu ahlukene okushoda ():

• Ukushoda okuncane: Lapho umuntu enamazinga egazi angama-3,5.5 mmol / l. Imvamisa ayinazo izimpawu.
• Ukushoda okulingene: Kwenzeka ngo-2,5-3 mmol / l. Izimpawu zifaka phakathi i-cramping, ubuhlungu bemisipha, ubuthakathaka nokungaphatheki kahle.
• Ukuntuleka okukhulu: Kwenzeka ngaphansi kuka-2.5 mmol / l. Izimpawu zifaka ukushaya kwenhliziyo okungajwayelekile nokukhubazeka.

Isifinyezo: Ukushoda kwe-potassium akuvamile. Kodwa-ke, iningi labantu abadala alidli ngokwanele lale minerali ebalulekile.

Imithombo Engcono Kakhulu Yezokudla Ye-Potassium

Indlela engcono kakhulu yokwandisa ukungena kwakho kwe-potassium kungukudla kwakho.

I-Potassium itholakala enhlobonhlobo yokudla okuphelele, ikakhulukazi izithelo nemifino.

Ngenxa yobufakazi obenele ngemuva kwezimbiwa phansi, ochwepheshe bezokudla abakaze banqume i-Reference Daily Intake (RDI).

I-RDI inani lansuku zonke lesakhi somzimba okungenzeka lihlangabezane nezidingo zabantu abangama-97-98% abaphilile (16).

Ngezansi kunokunye ukudla okuyimithombo emihle kakhulu ye-potassium, nokuthi iqukethe malini ku-3.5-ounce (100-gram) ekhonza (17):

• Imifino ye-beet, ephekiwe: 909 mg
• Ama-yam, abhakwe: 670 mg
• Amazambane amhlophe, abhakwe: 544 mg
• AmaSoya, okuphekiwe: 539 mg
• Ukwatapheya: 485 mg
• Ubhatata, kubhakiwe: 475 mg
• Isipinashi, okuphekiwe: 466 mg
• Ubhontshisi we-Edamame: 436 mg
• I-salmon, ephekiwe: 414 mg
• Ubhanana: 358 mg

Isifinyezo: Ukudla okuhlukahlukene okuphelele kuyimithombo emihle kakhulu ye-potassium, kufaka phakathi imifino ye-beet, ama-yam, amazambane nesipinashi.

Izinzuzo Zezempilo zePotassium

Ukudla okunothe nge-potassium kuhlotshaniswa nezinzuzo ezithile zezempilo. Kungavimbela noma kunciphise izinkinga ezahlukahlukene zezempilo, kufaka phakathi:

• Umfutho wegazi ophezulu: Ucwaningo oluningi lukhombisile ukuthi ukudla okunothe nge-potassium kunganciphisa umfutho wegazi, ikakhulukazi kubantu abane-high blood pressure (,,).
• Ukuzwela kasawoti: Abantu abanalesi simo bangakhuphuka ngo-10% kumfutho wegazi ngemuva kokudla usawoti. Ukudla okunothe nge-potassium kungaqeda ukuzwela kasawoti (20,).
• Unhlangothi: Ucwaningo oluningi lukhombisile ukuthi ukudla okunothe nge-potassium kunganciphisa ubungozi bokushaywa unhlangothi kuze kufike ku-27% (, 23,,).
• I-osteoporosis: Ucwaningo luye lwabonisa ukuthi ukudla okunothe nge-potassium kungasiza ekuvimbeleni i-osteoporosis, isimo esihambisana nengozi eyengeziwe yokuqhekeka kwamathambo (,,,).
• Amatshe ezinso: Ucwaningo luthole ukuthi ukudla okunothe nge-potassium kuhlotshaniswa nengozi ephansi kakhulu yamatshe ezinso kunokudla okuncane kulo mzimba (10,).

Isifinyezo: Ukudla okunothe nge-potassium kunganciphisa umfutho wegazi ophakeme nokuzwela kasawoti futhi kunganciphisa ubungozi bokushaywa unhlangothi. Ngokwengeziwe, kungasiza ukuvimbela i-osteoporosis namatshe ezinso.

Kufanele Udla Malini Ngosuku?

Izidingo zakho zansuku zonke ze-potassium zingancika ezintweni ezahlukahlukene, kufaka phakathi isimo sempilo yakho, izinga lomsebenzi kanye nobuhlanga.

Noma ingekho i-RDI ye-potassium, izinhlangano emhlabeni wonke zincome ukusebenzisa okungenani ama-3,500 mg ngosuku ngokudla (, 30).

Lezi zinhlangano zifaka phakathi iWorld Health Organisation (WHO), namazwe ahlanganisa i-UK, Spain, Mexico neBelgium.

Amanye amazwe, kufaka phakathi i-US, Canada, South Korea neBulgaria, ancoma ukusebenzisa okungenani ama-4,700 mg ngosuku ngokudla ().

Kuyathakazelisa ukuthi kubonakala sengathi lapho abantu bedla ngaphezu kwe-4,700 mg ngosuku, kubonakala sengathi kunezinzuzo ezingeziwe noma ezingekho nhlobo zezempilo (, 23).

Kodwa-ke, kunamaqembu amaningana abantu angahlomula ngaphezu kwabanye ngokuhlangabezana nezincomo eziphakeme. Laba bantu bahlanganisa:

• Abasubathi: Labo abahlanganyela ekuzivocavoca umzimba isikhathi eside futhi okunamandla bangalahlekelwa inani elikhulu le-potassium ngomjuluko ().
• Abantu base-Afrika baseMelika: Ucwaningo luthole ukuthi ukusebenzisa i-4,700 mg ye-potassium nsuku zonke kungaqeda ukuzwela kasawoti, isimo esivame kakhulu kubantu abavela e-African American (20).
• Amaqembu asengozini enkulu: Abantu abasengozini yomfutho wegazi ophakeme, amatshe ezinso, i-osteoporosis noma isifo sohlangothi bangazuza ngokudla okungenani i-4,700 mg ye-potassium ngosuku (10,,,).

Ngamafuphi, zihlose ukusebenzisa u-3,500-4,700 mg wale mineral ngamaminerali ngosuku ekudleni. Abantu abadinga i-potassium eningi kufanele bahlose ukuya ekugcineni okuphezulu.

Isifinyezo: Umuntu omdala onempilo kufanele ahlose ukudla u-3,500-4,700 mg we-potassium nsuku zonke ekudleni. Amaqembu athile abantu kufanele ahlose ukusebenzisa okungenani i-4,700 mg ngosuku.

Ingabe Kufanele Uthathe Izithasiselo?

Ngokumangazayo, izithako ze-potassium ngokuvamile aziyona imithombo emikhulu yale mineral.

I-US Food and Drug Administration (i-FDA) ikhawulela izengezo ezingaphezulu kwe-the-counter potassium chloride zibe ngaphansi kuka-100 mg ngokusebenza ngakunye - u-2% kuphela wezincomo zansuku zonke zase-US (31).

Kodwa-ke, lokhu akusebenzi kwezinye izinhlobo zezithako ze-potassium.

Ukuthatha amaminerali amaningi kakhulu kungadala inani eleqile ekwakheni egazini, elaziwa njenge-hyperkalemia. Kwezinye izimo, lokhu kungadala ukushaya kwenhliziyo okungajwayelekile, okubizwa nge-cardiac arrhythmia, okungabulala (,).

Ngaphezu kwalokho, ucwaningo luthole ukuthi izithasiselo ze-potassium ezinikezela ngemithamo ephezulu zingalimaza ulwelwesi lwamathumbu (34, 35).

Kodwa-ke, abantu abanenkinga noma abasengozini yokushoda bangadinga i-potassium supplement. Kulezi zimo, odokotela bangahle bakunikeze isithasiselo sedosi ephezulu futhi bakubheke nganoma ikuphi ukusabela.

Isifinyezo: Izithako ze-potassium azidingekile kumuntu omdala onempilo. Kodwa-ke, abanye abantu banikezwa isithasiselo sedosi ephezulu.

Kungakanani Okuseqile?

I-potassium eyeqile egazini yaziwa njenge-hyperkalemia. Isimo sibonakala ngezinga legazi elingaphezulu kuka-5.0 mmol ngelitha ngalinye, futhi lingaba yingozi.

Kumuntu omdala onempilo, abukho ubufakazi obubalulekile bokuthi i-potassium evela ekudleni ingadala i-hyperkalemia (16).

Ngalesi sizathu, i-potassium evela ekudleni ayinayo izinga lokudla eliphezulu elibekezelelekayo. Lona umuntu omdala onempilo angadla ngosuku ngaphandle kwemiphumela emibi ().

I-Hyperkalemia imvamisa ithinta abantu abangafuni ukusebenza kahle kwezinso, noma abantu abathatha imishanguzo engathinta ukusebenza kwezinso.

Lokhu kungenxa yokuthi i-potassium eyeqile isuswa ikakhulukazi izinso. Ngakho-ke, ukungasebenzi kahle kwezinso kungaholela ekwakhiweni kwalesi simbiwa egazini ().

Kodwa-ke, ukungasebenzi kahle kwezinso akuyona ukuphela kwembangela ye-hyperkalemia. Ukuthatha izengezo eziningi ze-potassium nakho kungakudala (,,).

Uma kuqhathaniswa nokudla, izithako ze-potassium zincane futhi kulula ukuzithatha. Ukuthatha okuningi kakhulu ngasikhathi sinye kungadlula amandla ezinso okususa i-potassium eyeqile ().

Ngokwengeziwe, kunamaqembu amaningana abantu angadinga okuncane kwalesi simbiwa kunabanye, kufaka phakathi:

• Abantu abanezifo ezingapheli zezinso: Lesi sifo sandisa ingozi ye-hyperkalemia. Abantu abanesifo esingapheliyo sezinso kufanele babuze udokotela wabo ukuthi ingakanani i-potassium elungele bona (,).
• Labo abathatha imishanguzo yegazi: Eminye imishanguzo yegazi, njenge-ACE inhibitors, ingakhuphula ubungozi be-hyperkalemia. Abantu abathatha le mithi bangadinga ukubuka ukudla kwabo kwe-potassium (,).
• Abantu asebekhulile: Njengoba abantu beguga, umsebenzi wabo wezinso uyancipha. Abantu asebekhulile nabo banamathuba amaningi okuphuza imishanguzo ethinta ubungozi be-hyperkalemia (,).

Isifinyezo: Kunzima kumuntu omdala onempilo ukweqisa i-potassium ekudleni. Kodwa-ke, abantu abanezinkinga zezinso, kanye nabantu abadala kanye nalabo abathatha imishanguzo yegazi, bangadinga i-potassium encane.

Okusemqoka

I-Potassium iyi-mineral ebalulekile ne-electrolyte ebandakanyeka ekusebenzeni kwenhliziyo, ukusikwa kwemisipha nokulinganisela kwamanzi.

Ukudla okuphezulu kungasiza ukunciphisa umfutho wegazi ophakeme, ukuzwela kasawoti kanye nengozi yokushaywa unhlangothi. Ngokwengeziwe, ingavikela ekulweni namathambo namatshe ezinso.

Ngaphandle kokubaluleka kwayo, bambalwa kakhulu abantu emhlabeni jikelele abathola i-potassium eyanele. Umuntu omdala onempilo kufanele ahlose ukudla u-3,500-4,700 mg nsuku zonke ekudleni.

Ukwengeza ukudla kwakho, faka ukudla okune-potassium okuningana ekudleni kwakho, njengesipinashi, imifino ye-beet, amazambane nezinhlanzi, njenge-salmon.