Yenzani i-Potassium Ngomzimba Wakho? Ukubuyekezwa Okuningiliziwe

-Delile

• Iyini i-Potassium?
• Isiza Ukulawula Ukulinganisa Kwe-Fluid
• I-Potassium Ibalulekile Kuhlelo Lwezinzwa
• I-Potassium Isiza Ukulawula Ukuphambana Kwemisipha Nenhliziyo
• Izinzuzo Zezempilo zePotassium
• Kungasiza Ukunciphisa Umfutho Wegazi
• Kwangathi Kungasiza Ukuvikela Ukushaywa Unhlangothi
• Kungasiza Ukuvimbela I-Osteoporosis
• Kwangathi Kungasiza Ukuvimbela Amatshe Ezinso
• Kunganciphisa Ukugcinwa Kwamanzi
• Imithombo yePotassium
• Imiphumela ye-Potassium Eningi Kakhulu noma Encane
• Okusemqoka

Ukubaluleka kwe-potassium kubukelwe phansi kakhulu.

Le minerali ihlukaniswa njenge-electrolyte ngoba iyasebenza kakhulu emanzini. Lapho ichithwa emanzini, ikhiqiza ama-ion akhokhiswa kahle.

Le mpahla ekhethekile iyayivumela ukuthi iqhube ugesi, obalulekile ezinqubweni eziningi emzimbeni wonke.

Kuyathakazelisa ukuthi ukudla okunothe nge-potassium kuxhumene nezinzuzo eziningi zezempilo ezinamandla. Kungasiza ekwehliseni umfutho wegazi nokugcinwa kwamanzi, ukuvikela ekushayweni unhlangothi nokusiza ekuvimbeleni ukukhumuzeka kwamathambo namatshe ezinso (,, 3,).

Lo mbhalo uhlinzeka ngokuningiliziwe kwe-potassium nokuthi yenzani empilweni yakho.

Iyini i-Potassium?

I-Potassium ingumaminerali wesithathu ogcwele kakhulu emzimbeni (5).

Isiza umzimba ukuthi ulawule uketshezi, uthumele amasiginali wezinzwa futhi ulawule nezinciphiso zemisipha.

Cishe u-98% we-potassium emzimbeni wakho utholakala kumaseli akho. Kulokhu, ama-80% atholakala kumaseli wakho wemisipha, kanti amanye ama-20% angatholwa emathanjeni akho, esibindini nasemaseli abomvu egazi ().

Uma usungaphakathi komzimba wakho, usebenza njenge-electrolyte.

Uma isemanzini, i-electrolyte inyibilika iye kuma-ions amahle noma amabi anekhono lokuqhuba ugesi. Ama-ion e-potassium aphethe imali enhle.

Umzimba wakho usebenzisa logesi ukuphatha izinqubo ezahlukahlukene, kufaka phakathi ibhalansi yoketshezi, amasiginali wezinzwa nokuncipha kwemisipha (7, 8).

Ngakho-ke, inani eliphansi noma eliphakeme lama-electrolyte emzimbeni lingathinta imisebenzi eminingi ebalulekile.

Isifinyezo: I-Potassium iyiminerali ebalulekile esebenza njenge-electrolyte. Kuyasiza ukulawula ibhalansi yoketshezi, amasiginali wezinzwa nokuncipha kwemisipha.

Isiza Ukulawula Ukulinganisa Kwe-Fluid

Umzimba wenziwe cishe ngamanzi angama-60% ().

U-40% walamanzi utholakala ngaphakathi kwamaseli akho entweni ebizwa nge-intracellular fluid (ICF).

Okusele kutholakala ngaphandle kwamaseli akho ezindaweni ezifana negazi lakho, uketshezi lomgogodla naphakathi kwamaseli. Lolu ketshezi lubizwa ngokuthi i-extracellular fluid (ECF).

Kuyathakazelisa ukuthi inani lamanzi ku-ICF naku-ECF liyathinteka ngokuxakaniseka kwawo kwama-electrolyte, ikakhulukazi i-potassium ne-sodium.

I-Potassium yi-electrolyte eyinhloko e-ICF, futhi inquma inani lamanzi ngaphakathi kwamaseli. Ngakolunye uhlangothi, i-sodium yi-electrolyte eyinhloko ku-ECF, futhi inquma inani lamanzi ngaphandle kwamaseli.

Inani lama-electrolyte ahlobene nenani loketshezi libizwa ngokuthi yi-osmolality. Ngaphansi kwezimo ezijwayelekile, i-osmolality iyafana ngaphakathi nangaphandle kwamaseli akho.

Kalula nje, kukhona ibhalansi elinganayo yama-electrolyte ngaphandle nangaphakathi kwamaseli akho.

Kodwa-ke, lapho i-osmolality ingalingani, amanzi ohlangothini anama-electrolyte ambalwa azongena ohlangothini olunama-electrolyte amaningi ukuze alinganise ukugxila kwe-electrolyte.

Lokhu kungadala ukuthi amaseli anciphe njengoba amanzi ephuma kuwo, noma avuvukale aqhume njengoba amanzi engena kuwo (10).

Yingakho kubalulekile ukuthi uqinisekise ukuthi usebenzisa ama-electrolyte afanele, kufaka phakathi i-potassium.

Ukugcina ibhalansi enhle yamanzi kubalulekile empilweni efanelekile. Ukulinganisela okungamanzi kahle kungaholela ekuphelelweni amanzi emzimbeni, okuthinte nenhliziyo nezinso (11).

Ukudla ukudla okunothe nge-potassium nokuhlala unamanzi amaningi kungasiza ukugcina ukulinganisela okuhle koketshezi.

Isifinyezo: Ukulinganisela kuketshezi kuthinteka ngama-electrolyte, ikakhulukazi i-potassium ne-sodium. Ukudla ukudla okunothe nge-potassium kungakusiza ugcine ukulinganisela okuhle koketshezi.

I-Potassium Ibalulekile Kuhlelo Lwezinzwa

Isistimu yezinzwa idlulisa imiyalezo phakathi kobuchopho bakho nomzimba wakho.

Le milayezo ihanjiswa ngendlela yokushaywa yimizwa futhi isize ukulawula ukucindezela kwemisipha yakho, ukushaya kwenhliziyo, ukucabanga neminye imisebenzi eminingi yomzimba ().

Kuyathakazelisa ukuthi imizwa yezinzwa yenziwa ngama-ion ions ahamba aya kumaseli nakuma-potassium ions aphuma kumaseli.

Ukuhamba kwama-ion kushintsha amandla eseli, avula umfutho wezinzwa (13).

Ngeshwa, ukwehla kwamazinga egazi e-potassium kungathinta amandla omzimba okwenza umfutho wezinzwa ().

Ukuthola i-potassium eyanele ekudleni kwakho kungakusiza ugcine ukusebenza kwezinzwa okunempilo.

Isifinyezo: Le minerali idlala indima ebalulekile ekusebenziseni imizwa yezinzwa kulo lonke uhlelo lwakho lwezinzwa. Imizwa yezinzwa isiza ekulawuleni ukucindezela kwemisipha, ukushaya kwenhliziyo, ukucabanga nezinye izinqubo eziningi.

I-Potassium Isiza Ukulawula Ukuphambana Kwemisipha Nenhliziyo

Isistimu yezinzwa isiza ukulawula ukucindezela kwemisipha.

Kodwa-ke, amazinga e-potassium egazi ashintshiwe angathinta amasiginali wezinzwa ohlelweni lwezinzwa, anciphise ukucindezela kwemisipha.

Womabili amazinga wegazi aphansi futhi aphakeme angathinta imizwa yezinzwa ngokuguqula amandla wamaseli ezinzwa (,).

Amaminerali nawo abalulekile enhliziyweni enempilo, njengoba ukungena nokungena kwamaseli kusiza ekugcineni ukushaya kwenhliziyo okuvamile.

Lapho amazinga egazi amaminerali ephakeme kakhulu, inhliziyo ingahle ivuleke futhi ibe ne-flaccid. Lokhu kunganciphisa izingqinamba zayo futhi kuveze ukushaya kwenhliziyo okungavamile (8).

Ngokufanayo, amazinga aphansi egazini nawo angashintsha ukushaya kwenhliziyo (15).

Lapho inhliziyo ingashayi kahle, ayikwazi ukumpompa igazi ngempumelelo liye ebuchosheni, ezithweni nasemisipheni.

Kwezinye izimo, i-arrhythmia yenhliziyo, noma ukushaya kwenhliziyo okungajwayelekile, kungabulala futhi kuholele ekufeni okungazelelwe ().

Isifinyezo: Amazinga e-potassium anomthelela omkhulu ekunciphiseni kwemisipha. Amazinga aguqukile angadala ubuthakathaka bemisipha, futhi enhliziyweni, angadala ukushaya kwenhliziyo okungajwayelekile.

Izinzuzo Zezempilo zePotassium

Ukudla ukudla okunothe nge-potassium kuxhumene nezinzuzo eziningi ezinhle zempilo.

Kungasiza Ukunciphisa Umfutho Wegazi

Umfutho wegazi ophakeme uthinta cishe oyedwa kwabathathu baseMelika ().

Kuyimbangela yesifo senhliziyo, imbangela ehamba phambili yokufa emhlabeni wonke (18).

Ukudla okunothe nge-potassium kunganciphisa umfutho wegazi ngokusiza umzimba ukuthi ususe i-sodium eyeqile (18).

Amazinga aphezulu e-sodium angakhuphula umfutho wegazi, ikakhulukazi kubantu abanengcindezi yegazi esivele iphakeme ().

Ukuhlaziywa kwezifundo ezingama-33 kutholakale ukuthi lapho abantu abane-high blood pressure bekhuphula i-potassium yabo, umfutho wegazi labo we-systolic wehle ngo-3.49 mmHg, kanti i-diastolic blood pressure yabo yehle ngo-1.96 mmHg ().

Kokunye ukuhlola kufaka phakathi abahlanganyeli abangu-1,285 abaneminyaka engama-25-64, ososayensi bathole ukuthi abantu abadle i-potassium kakhulu behlise umfutho wegazi, uma kuqhathaniswa nabantu abadle okuncane.

Labo abadle kakhulu babe ne-systolic blood pressure eyayingaphansi kwe-6 mmHg ne-diastolic blood pressure eyayingaphansi kwe-4 mmHg, ngokwesilinganiso ().

Kwangathi Kungasiza Ukuvikela Ukushaywa Unhlangothi

Isifo sohlangothi senzeka lapho kunokushoda kwegazi eliya ebuchosheni. Kuyimbangela yokufa kwabantu baseMelika abangaphezu kwe-130,000 minyaka yonke ().

Ucwaningo oluningi luthole ukuthi ukudla ukudla okunothe nge-potassium kungasiza ekuvikeleni imivimbo (,).

Ekuhlaziyweni kwezifundo ezingama-33 ezibandakanya ababambiqhaza abangu-128,644, ososayensi bathole ukuthi abantu abadle i-potassium kakhulu babenengozi ephansi engama-24% yokushaywa unhlangothi kunabantu abadle okuncane ().

Ngokwengeziwe, ukuhlaziywa kwezifundo eziyi-11 nabahlanganyeli abangama-247,510 kutholakale ukuthi abantu abadle i-potassium kakhulu babenengozi ephansi engama-21% yokushaywa unhlangothi. Baphinde bathola ukuthi ukudla ukudla okunothile kulo mbiwa kuxhunyaniswe nokwehla kwesifo senhliziyo ().

Kungasiza Ukuvimbela I-Osteoporosis

I-osteoporosis yisimo esibonakala ngamathambo angenalutho futhi anamafutha.

Kuvame ukuxhunyaniswa namazinga aphansi e-calcium, amaminerali abalulekile empilweni yethambo ().

Kuyathakazelisa ukuthi ucwaningo lukhombisa ukuthi ukudla okunothe nge-potassium kungasiza ekuvimbeleni i-osteoporosis ngokunciphisa ukuthi umzimba ulahlekelwa yi-calcium engakanani ngomchamo (24, 25,).

Ocwaningweni olwenziwe kwabesifazane abaphilile abangama-62 abaneminyaka yobudala engama-45-55, ososayensi bathole ukuthi abantu abadle i-potassium kakhulu banethambo elikhulu kunawo wonke ().

Kwesinye isifundo esenziwe nabesifazane abangama-994 abaphilayo ngaphambi kwesikhathi sokuya esikhathini, ososayensi bathole ukuthi labo abadle i-potassium eningi banamathambo amaningi emathanjeni abo angezansi nasemlenzeni ().

Kwangathi Kungasiza Ukuvimbela Amatshe Ezinso

Amatshe ezinso ayizigaxa zento engakheka kumchamo ocijile (28).

I-calcium yiminerali ejwayelekile ematsheni ezinso, futhi ucwaningo oluningi lukhombisa ukuthi i-potassium citrate yehlisa amazinga e-calcium emchameni (29,).

Ngale ndlela, i-potassium ingasiza ekulweni namatshe ezinso.

Izithelo nemifino eminingi iqukethe i-potassium citrate, ngakho-ke kulula ukuyengeza ekudleni kwakho.

Ocwaningweni lweminyaka emine emadodeni angama-45,619, ososayensi bathole ukuthi labo abadla i-potassium kakhulu nsuku zonke babenengozi ephansi engama-51% yamatshe ezinso (3).

Ngokufanayo, ocwaningweni lweminyaka eyi-12 kwabesifazane abangama-91,731, ososayensi bathola ukuthi labo abadla i-potassium eningi kakhulu nsuku zonke babenobungozi obuphansi ngama-35% bamatshe ezinso ().

Kunganciphisa Ukugcinwa Kwamanzi

Ukugcinwa kwamanzi kwenzeka lapho uketshezi oluningi lukhula ngaphakathi emzimbeni.

Ngokomlando, i-potassium ibisetshenziswa ukwelapha ukugcinwa kwamanzi ().

Ucwaningo lukhombisa ukuthi ukungena kwe-potassium ephezulu kungasiza ekwehliseni ukugcinwa kwamanzi ngokwandisa ukukhiqizwa komchamo nokunciphisa amazinga e-sodium (,,).

Isifinyezo: Ukudla okunothe nge-potassium kunganciphisa umfutho wegazi nokugcinwa kwamanzi, kuvikeleke kohlangothi futhi kusize ekuvimbeleni i-osteoporosis namatshe ezinso.

Imithombo yePotassium

I-Potassium igcwele ukudla okuningi okuphelele, ikakhulukazi izithelo, imifino nezinhlanzi.

Iziphathimandla eziningi zezempilo ziyavuma ukuthi ukuthola u-3,500-4,700 mg we-potassium nsuku zonke kubonakala kuyimali efanelekile (, 36).

Nayi i-potassium engakanani ongayithola ngokudla ukudla okungu-3.5-ounce (100-gram) kokudla okunothile kule mineral (37).

• Imifino ye-beet, ephekiwe: 909 mg
• Ama-yam, abhakwe: 670 mg
• Ubhontshisi wePinto, ophekiwe: 646 mg
• Amazambane amhlophe, abhakwe: 544 mg
• Amakhowe we-Portobello, othosiwe: 521 mg
• Ukwatapheya: 485 mg
• Ubhatata, kubhakiwe: 475 mg
• Isipinashi, okuphekiwe: 466 mg
• Kale: 447 mg
• I-salmon, ephekiwe: 414 mg
• Ubhanana: 358 mg
• Peas, kuphekiwe: 271 mg

Ngakolunye uhlangothi, izengezo ezithengiswa ekhawunteni aziyona indlela enhle yokwengeza ukungenisa kwakho i-potassium.

Emazweni amaningi, iziphathimandla zokudla zikhawulela i-potassium kuma-supplements e-counter kuya ku-99 mg, okuncane kakhulu kunenani ongalithola ngokudla okukodwa kokudla okuphelele kwe-potassium ngaphezulu (38).

Lo mkhawulo we-99-mg kungenzeka ngoba ucwaningo oluningi luthole ukuthi imithamo ephezulu ye-potassium evela kwizithasiselo ingalimaza amathumbu futhi iholele nasekufeni nge-arrhythmia yenhliziyo (38,,).

Kodwa-ke, abantu abahlupheka ngenxa yokushoda kwe-potassium bangathola incwadi kadokotela wabo ukuze bakunikeze umthamo owengeziwe.

Isifinyezo: I-Potassium itholakala ezinhlobonhlobo zezithelo, imifino nezinhlanzi ezifana ne-salmon. Iziphathimandla eziningi zezempilo ziphakamisa ukuthola i-potassium engu-3,500-4,700 mg nsuku zonke.

Imiphumela ye-Potassium Eningi Kakhulu noma Encane

Bangaphansi kuka-2% abantu baseMelika abahlangabezana nezincomo zase-US ze-potassium ().

Kodwa-ke, ukungena kwe-potassium ephansi akuvamile ukubangela ukuntuleka (42, 43).

Esikhundleni salokho, ukushiyeka kwenzeka ikakhulukazi lapho umzimba ulahlekelwa ngokungazelelwe i-potassium eningi. Lokhu kungenzeka ngokuhlanza okungamahlalakhona, isifo sohudo esingapheli noma kwezinye izimo lapho ulahlekelwe amanzi amaningi ().

Akuvamile futhi ukuthola i-potassium eningi kakhulu. Noma kungenzeka uma uthatha izithasiselo eziningi kakhulu ze-potassium, abukho ubufakazi obuqinile bokuthi abantu abadala abaphilile bangathola i-potassium eningi kakhulu ekudleni ().

I-potassium yegazi eyeqile kwenzeka kakhulu lapho umzimba ungakwazi ukukhipha amaminerali ngomchamo. Ngakho-ke, kuthinta kakhulu abantu abanenkinga yokusebenza kwezinso noma isifo sezinso esingalapheki ().

Ngaphezu kwalokho, abantu abathile bangadinga ukunciphisa i-potassium, kufaka phakathi labo abanesifo esingapheliyo sezinso, labo abathatha imishanguzo yegazi nabantu asebekhulile, njengoba ukusebenza kwezinso kuvamise ukwehla ngeminyaka (,,).

Kodwa-ke, kunobunye ubufakazi bokuthi ukuthatha izithako eziningi ze-potassium kungaba yingozi. Usayizi wabo omncane ubenza kube lula ukweqisa ku (,).

Ukudla izithasiselo eziningi kakhulu ngasikhathi sinye kunganqoba amandla ezinso okususa i-potassium eyeqile ().

Noma kunjalo, kubalulekile ukuthi uqiniseke ukuthi uthola i-potassium eyenele nsuku zonke ngempilo efanelekile.

Lokhu kuyiqiniso ikakhulukazi kubantu asebekhulile, ngoba umfutho wegazi ophakeme, unhlangothi, amatshe ezinso ne-osteoporosis kuvame kakhulu kubantu asebekhulile.

Isifinyezo: Ukushoda kwe-potassium noma ngokweqile akuvamile ukwenzeka ngokudla. Ngaphandle kwalokhu, ukugcina umthamo owanele we-potassium kubalulekile empilweni yakho yonke.

Okusemqoka

I-Potassium ingenye yamaminerali abaluleke kakhulu emzimbeni.

Kuyasiza ukulawula ibhalansi yoketshezi, ukucindezela kwemisipha namasiginali wezinzwa.

Ngaphezu kwalokho, ukudla okune-potassium ephezulu kungasiza ekwehliseni umfutho wegazi nokugcinwa kwamanzi, ukuvikela ekushayweni unhlangothi nokuvimbela i-osteoporosis namatshe ezinso.

Ngeshwa, bambalwa kakhulu abantu abathola i-potassium eyanele. Ukuthola okuningi ekudleni kwakho, yidla ukudla okunothe kakhulu nge-potassium, njengemifino ye-beet, isipinashi, i-kale ne-salmon.