Ubungakanani bePotassium oyifunayo Ngosuku?

Umxholo

• Yintoni iPotassium?
• Ngaba Ukunqongophala Kuqhelekile?
• Eyona mithombo ilungileyo yePetassium
• Izibonelelo zezeMpilo zePotassium
• Ufanele uchithe malini ngosuku?
• Ngaba kufuneka uzithathe izongezo?
• Ngaba Ugqithise Kangakanani?
• Umgca osezantsi

I-Potassium yeyesithathu izimbiwa ezininzi emzimbeni wakho, kwaye idlala indima ebalulekileyo kwiinkqubo ezininzi zomzimba (1).

Nangona kunjalo, bambalwa kakhulu abantu abayisebenzisayo ngokwaneleyo. Ngapha koko, phantse i-98% yabo bonke abantu abadala e-US abahlangani neengcebiso zemihla ngemihla zokutya ().

Eli nqaku liza kukuxelela ukuba ingakanani i-potassium oyifunayo ngosuku, nokuba kutheni kubalulekile kwimpilo yakho.

Yintoni iPotassium?

I-Potassium yimbiwa ebalulekileyo kunye ne-electrolyte. Ifunyanwa kwiintlobo ngeentlobo zokutya okupheleleyo, kubandakanya imifuno enamagqabi, iimbotyi kunye neentlanzi, ezifana nesalmon.

Malunga ne-98% ye potassium emzimbeni wakho ifumaneka ngaphakathi kwiiseli. Kule nto, i-80% ifunyenwe ngaphakathi kweeseli zemisipha, ngelixa i-20% ikithambo, isibindi kunye neeseli ezibomvu zegazi ().

Le minerali idlala indima ebalulekileyo kwiinkqubo ezahlukeneyo emzimbeni. Kuyabandakanyeka kwimisipha, ukusebenza kwentliziyo kunye nokulawula ulungelelwaniso lwamanzi (4,).

Ngaphandle kokubaluleka kwayo, bambalwa kakhulu abantu kwihlabathi liphela abafumana ngokwaneleyo le minerali (,).

Ukutya okunotye nge potassium kunxulunyaniswa nomngcipheko ophantsi woxinzelelo lwegazi, amatye ezintso kunye ne-osteoporosis, phakathi kwezinye izibonelelo (,, 10).

Isishwankathelo: Potassium kubalulekile izimbiwa kunye electrolyte. Iyabandakanyeka kwimisipha, ukusebenza kwentliziyo kunye nokulawula ulungelelwaniso lwamanzi.

Ngaba Ukunqongophala Kuqhelekile?

Ngelishwa, uninzi lwabantu abadala alutyi ngokwaneleyo i-potassium ().

Kumazwe amaninzi, ukutya kwaseNtshona kuhlala kubeka ityala, mhlawumbi ngenxa yokuba kuthanda ukutya okucwangcisiweyo, okuyimithombo engalunganga yale minerali (11).

Nangona kunjalo, ngenxa yokuba abantu abafumani ngokwaneleyo akuthethi ukuba bayasilela.

Ukunqongophala kwe potassium, okwaziwa njenge hypokalemia, ibonakaliswa linqanaba legazi le potassium elingaphantsi ko 3.5 mmol kwilitha nganye).

Kuyamangalisa ukuba ukusilela kunqabile kubangelwa kukungabikho kwe potassium ekudleni (13).

Zihlala zenzeka xa umzimba uphulukana ne-potassium eninzi, njengorhudo olunganyangekiyo okanye ukugabha. Ungaphulukana ne potassium ukuba uthatha i-diuretics, engamayeza abangela ukuba umzimba wakho ulahlekelwe ngamanzi (,).

Iimpawu zokusilela zixhomekeke kumanqanaba egazi lakho. Nazi iimpawu zamanqanaba amathathu ahlukeneyo okusilela ():

• Ukusilela okuphakathi: Xa umntu enamanqanaba egazi ayi-3,5.5 mmol / l. Ihlala ingenazo iimpawu.
• Ukusilela okuphakathi: Yenzeka ngo 2,5--3 mmol / l. Iimpawu zibandakanya ukungqubana, iintlungu zemisipha, ubuthathaka kunye nokungonwabi.
• Ukusilela kakhulu: Kwenzeka ngaphantsi kwe-2.5 mmol / l. Iimpawu zibandakanya ukubetha kwentliziyo ngokungaqhelekanga kunye nokukhubazeka.

Isishwankathelo: Ukusilela kwepotassium akuqhelekanga. Nangona kunjalo, uninzi lwabantu abadala alutyi ngokwaneleyo le minerali ibalulekileyo.

Eyona mithombo ilungileyo yePetassium

Eyona ndlela yokunyusa ipotassium xa utya.

I-Potassium ifumaneka kwiintlobo ngeentlobo zokutya okupheleleyo, ngakumbi iziqhamo kunye nemifuno.

Ngenxa yobungqina obungonelanga ngasemva kwezimbiwa, iingcali zezondlo azikhange zimisele ukungeniswa kwereferensi yemihla ngemihla (i-RDI).

I-RDI sisixa semihla ngemihla sesondlo esinokuhlangabezana neemfuno zabantu abangama-97-98% abasempilweni (16).

Apha ngezantsi kukho ukutya okuyimithombo ebalaseleyo ye potassium, kunye nokuba zininzi kangakanani ziqulethe i-3.5-ounce (100-gram) ekhonza (17):

• Imifuno ye-Beet, iphekwe: 909 mg
• Yam, ibhakwe: 670 mg
• Iitapile ezimhlophe, ezibhakiweyo: 544 mg
• Iimbotyi zesoya, ziphekiwe: 539 mg
• Iponyoponyo: 485 mg
• Ibhatata emnandi, ebhakwe: 475 mg
• Isipinatshi, kuphekiwe: 466 mg
• Iimbotyi ze-Edamame: 436 mg
• Isalmon, iphekiwe: 414 mg
• Iibhanana: 358 mg

Isishwankathelo: Iindidi zokutya okupheleleyo yimithombo efanelekileyo ye potassium, kubandakanya imifuno ye-beet, i-yam, iitapile kunye nesipinatshi.

Izibonelelo zezeMpilo zePotassium

Ukutya okunotye nge potassium kunxulunyaniswa nezinye izibonelelo ezinempilo. Inokuthintela okanye ukunciphisa iingxaki ezahlukeneyo zempilo, kubandakanya:

• Igazi elonyukayo: Izifundo ezininzi zibonise ukuba ukutya okune-potassium enezinto ezininzi kunokuhlisa uxinzelelo lwegazi, ngakumbi kubantu abanexinzelelo lwegazi (,,).
• Uvelwano ngetyuwa: Abantu abakule meko banokufumana i-10% yokunyuka koxinzelelo lwegazi emva kokutya ityuwa. Ukutya okune-potassium eninzi kunokususa ubuntununtunu ngetyuwa (20,).
• Stroke: Izifundo ezininzi zibonise ukuba ukutya okune-potassium eninzi kunokunciphisa umngcipheko wokubetha ukuya kuthi ga kwiipesenti ezingama-27 (, 23,,).
• Osteoporosis: Izifundo zibonise ukuba ukutya okune-potassium eninzi kunokunceda ukuthintela i-osteoporosis, imeko enxulunyaniswa nomngcipheko owandayo wokuqhekeka kwamathambo (,,,).
• Amatye eentso: Izifundo zifumanise ukuba ukutya okune-potassium enezinto ezinxulumene nomngcipheko ophantsi kakhulu wamatye ezintso kunokutya okuncinci kule minerali (10,).

Isishwankathelo: Ukutya okunothe nge-potassium kunokunciphisa uxinzelelo lwegazi oluphezulu kunye nobuntununtunu ngetyuwa kwaye kunokunciphisa umngcipheko wokubetha. Ukongeza, inokunceda ukuthintela i-osteoporosis kunye namatye ezintso.

Ufanele uchithe malini ngosuku?

Iimfuno zakho zepotassium zemihla ngemihla zixhomekeka kwizinto ezahlukeneyo, kubandakanya inqanaba lezempilo, inqanaba lomsebenzi kunye nobuhlanga.

Nangona ingekho i-RDI ye-potassium, imibutho kwihlabathi liphela icebise ukutya okungenani i-3,500 mg ngosuku ngokutya (, 30).

Le mibutho ibandakanya uMbutho wezeMpilo weHlabathi (i-WHO), kunye namazwe kubandakanya i-UK, Spain, Mexico kunye neBelgium.

Amanye amazwe, kubandakanya i-US, Canada, South Korea kunye neBulgaria, bacebisa ukuba basebenzise ubuncinci i-4,700 mg ngosuku ngokutya ().

Into enomdla kukuba, kubonakala ngathi xa abantu besebenzisa ngaphezulu kwe-4,700 mg ngosuku, kubonakala ngathi akukho zibonelelo zempilo zincinci okanye akukho zongezelelweyo (, 23).

Nangona kunjalo, kukho amaqela aliqela abantu abanokuxhamla ngaphezulu kunabanye ekuhlangabezaneni nengcebiso ephezulu. Aba bantu baquka:

• Iimbaleki: Abo bathatha ixesha elide kunye nokuzivocavoca umzimba banokuphulukana nenani elikhulu le-potassium ngokubila ().
• Abantu base-Afrika baseMelika: Izifundo zifumanise ukuba ukusebenzisa i-4,700 mg ye-potassium mihla le kunokususa ubuntununtunu ngetyuwa, imeko exhaphake kakhulu phakathi kwabantu abavela eMelika (20).
• Amaqela aphezulu: Abantu abasemngciphekweni woxinzelelo lwegazi oluphezulu, amatye ezintso, i-osteoporosis okanye ukubetha bangazuza ngokutya okungenani i-4,700 mg ye-potassium ngosuku (10,,,).

Ngamafutshane, jolisa ekusebenziseni i-3,500-4,700 mg yale minerali ngemini kukutya. Abantu abafuna i-potassium eninzi kufuneka bajonge esiphelweni.

Isishwankathelo: Umntu omdala osempilweni kufuneka ajonge ukusebenzisa i-3,500-4,700 mg ye-potassium mihla le kukutya. Amaqela athile abantu kufuneka ajonge ukutya ubuncinci i-4,700 mg ngosuku.

Ngaba kufuneka uzithathe izongezo?

Okumangalisa kukuba, izongezo zepotassium aziyiyo imithombo emikhulu yale minerali.

I-US yokutya kunye noLawulo lweeDrug (FDA) imida engaphezulu kwe-counter-potassium chloride isongezo esingaphantsi kwe-100 mg ngokusebenza-yi-2% kuphela yengcebiso yemihla ngemihla yase-US (31).

Nangona kunjalo, oku akusebenzi kwezinye iindlela zokuncedisa i-potassium.

Ukuthatha kakhulu le minerali kunokubangela ukuba isixa esigqithisileyo sakhe egazini, esaziwa ngokuba yi-hyperkalemia. Ngamanye amaxesha, oku kunokubangela ukubetha kwentliziyo okungaqhelekanga, okubizwa ngokuba yi-cardiac arrhythmia, enokubulala (,).

Ngaphaya koko, uphononongo lufumanise ukuba izongezo zepotassium ezinikezela ngeedosi eziphezulu zinokonakalisa ulusu lwethambo (34, 35).

Nangona kunjalo, abantu abasweleyo okanye abasemngciphekweni wokunqongophala banokufuna isongezelelo sedosi ephezulu ye-potassium. Kwezi meko, oogqirha banokumisela isongezelelo sedosi ephezulu kwaye babeke iliso kuyo nayiphi na impendulo.

Isishwankathelo: Izongezo zePotassium azidingeki kumntu omdala osempilweni. Nangona kunjalo, abanye abantu bamiselwe isongezelelo sedosi ephezulu.

Ngaba Ugqithise Kangakanani?

I-potassium engaphezulu kwegazi yaziwa ngokuba yi-hyperkalemia. Imeko ibonakaliswa linqanaba legazi elingaphezulu kwe-5.0 mmol kwilitha nganye, kwaye inokuba yingozi.

Kumntu omdala osempilweni, akukho bungqina bubalulekileyo bokuba i-potassium evela ekutyeni inokubangela i-hyperkalemia (16).

Ngesi sizathu, i-potassium evela ekutyeni ayinayo inqanaba lokutya elinokubekezeleleka. Le yeyona nto umntu omdala ophilileyo anokuyitya ngemini ngaphandle kweziphumo ezibi ().

I-Hyperkalemia ngokubanzi ichaphazela abantu abanezintso ezingasebenzi kakuhle, okanye abantu abathatha amayeza anokuchaphazela ukusebenza kwezintso.

Kungenxa yokuba i-potassium egqithisileyo ikakhulu isuswe zizintso. Ke ngoko, ukungasebenzi kakuhle kwezintso kungakhokelela ekwakhiweni kwale minerali egazini ().

Nangona kunjalo, ukungasebenzi kakuhle kwezintso ayisosizathu sodwa sehyperkalemia. Ukuthatha izongezo ezininzi ze potassium kunokubangela ukuba (,,).

Xa kuthelekiswa nokutya, izongezo zepotassium zincinci kwaye kulula ukuzithatha. Ukuthatha okuninzi kakhulu ngaxeshanye kunokugqitha izintso ukukwazi ukususa i-potassium engaphezulu ().

Ukongeza, kukho amaqela aliqela abantu abanokudinga okuncinci kwesi simbiwa kunabanye, kubandakanya:

• Abantu abanezifo zezintso ezingapheliyo: Esi sifo sandisa umngcipheko we-hyperkalemia. Abantu abanesifo esinganyangekiyo sezintso kufuneka babuze ugqirha wabo ukuba ingakanani i-potassium efanelekileyo kubo (,).
• Abo bathabatha amayeza oxinzelelo lwegazi: Amanye amayeza oxinzelelo lwegazi, anje nge-ACE inhibitors, anokunyusa umngcipheko wehyperkalemia. Abantu abathatha la mayeza banokudinga ukubukela ukutya kwabo i-potassium (,).
• Abantu abadala: Njengokuba abantu bekhula, umsebenzi wabo wezintso uyehla. Abantu abadala banamathuba amaninzi okuthatha amayeza achaphazela umngcipheko wehyperkalemia (,).

Isishwankathelo: Kunzima kumntu omdala osempilweni ukugqithisa i-potassium ekudleni. Nangona kunjalo, abantu abaneengxaki zezintso, kunye nabantu abadala kunye nabo bathatha amayeza egazi, banokufuna i-potassium encinci.

Umgca osezantsi

I-Potassium iyiminerali ebalulekileyo kunye ne-electrolyte echaphazelekayo ekusebenzeni kwentliziyo, ukuxinwa kwemisipha kunye nokulinganisela kwamanzi.

Ukutya okuphezulu kunokunceda ukunciphisa uxinzelelo lwegazi oluphezulu, uvakalelo lwetyuwa kunye nomngcipheko wokubetha. Ukongeza, inokukhusela ngokuchasene ne-osteoporosis kunye namatye ezintso.

Ngaphandle kokubaluleka kwayo, bambalwa kakhulu abantu kwihlabathi liphela abafumana i-potassium eyaneleyo. Umntu omdala osempilweni kufuneka ajonge ukusebenzisa i-3,500-4,700 mg yonke imihla kukutya.

Ukwandisa ukutya okutyayo, faka ukutya okune-potassium eninzi ekutyeni okutyayo, okunjengesipinatshi, imifuno ye-beet, iitapile kunye neentlanzi, ezifana nesalmon.