Yenza ntoni iPotassium kumzimba wakho? Uphengululo oluneenkcukacha

Umxholo

• Yintoni iPotassium?
• Inceda ukuLawula ibhalansi yamanzi
• I-Potassium ibalulekile kwiNkqubo yeNervous
• I-Potassium inceda ukuLawula izihlunu zemisipha kunye nentliziyo
• Izibonelelo zezeMpilo zePotassium
• Ngamana unokunceda ukunciphisa uxinzelelo lwegazi
• Ngamana unokunceda ukukhusela ngokubetha
• Ngamana unokunceda ukukhusela i-Osteoporosis
• Ngamana unokunceda ukukhusela amatye eentso
• Inganciphisa ukugcinwa kwamanzi
• Imithombo yePotassium
• Iziphumo zePotassium eninzi kakhulu
• Umgca osezantsi

Ukubaluleka kwe potassium kuyathathelwa phezulu kakhulu.

Le minerali ihlelwa njenge-electrolyte kuba iyasebenza kakhulu emanzini. Xa inyibilikiswa emanzini, ivelisa ii-ion ezifanelekileyo.

Le propati ikhethekileyo iyayivumela ukuba iqhube umbane, ebalulekileyo kwiinkqubo ezininzi emzimbeni wonke.

Into enomdla kukuba, ukutya okune-potassium enezinto ezininzi ezinamandla kunxibelelene nezibonelelo zezempilo. Inokukunceda ukunciphisa uxinzelelo lwegazi kunye nokugcinwa kwamanzi, ukukhusela kwisifo kunye nokunceda ukukhusela i-osteoporosis kunye namatye eentso (,, 3,).

Eli nqaku libonelela ngoqwalaselo olucokisekileyo lwe potassium kunye nento eyenzayo kwimpilo yakho.

Yintoni iPotassium?

I-Potassium yeyesithathu izimbiwa ezininzi emzimbeni (5).

Inceda umzimba ulawule ulwelo, uthumele iimpawu zemithambo-luvo kwaye ulawule izihlunu zemisipha.

Ama-98% eepotassium emzimbeni wakho afumaneka kwiiseli zakho. Kule nto, i-80% ifunyenwe kwiiseli zakho zemisipha, ngelixa enye i-20% inokufumaneka emathanjeni akho, kwisibindi nakwiiseli ezibomvu zegazi ().

Nje ukuba ube ngaphakathi emzimbeni wakho, usebenza njenge-electrolyte.

Xa usemanzini, i-electrolyte inyibilika kwi-ion elungileyo okanye engalunganga ekwaziyo ukuqhuba umbane. Ion Potassium uthwala intlawulo entle.

Umzimba wakho usebenzisa lo mbane ukulawula iinkqubo ezahlukeneyo, kubandakanya ulungelelwaniso lwamanzi, imiqondiso yemithambo-luvo kunye nezihlunu zemisipha (7, 8).

Ke ngoko, inani eliphantsi okanye eliphezulu le-electrolyte emzimbeni linokuchaphazela imisebenzi emininzi ebalulekileyo.

Isishwankathelo: I-Potassium yinto ebalulekileyo yezimbiwa esebenza njenge-electrolyte. Inceda ekulawuleni ulungelelwaniso lwamanzi, imiqondiso yemithambo-luvo kunye nezihlunu zemisipha.

Inceda ukuLawula ibhalansi yamanzi

Umzimba wenziwe malunga nama-60% amanzi ().

I-40% yala manzi ifumaneka ngaphakathi kweeseli zakho kwinto ebizwa ngokuba yi-intracellular fluid (ICF).

Intsalela ifunyenwe ngaphandle kweeseli zakho kwiindawo ezinjengegazi, ulusu lomqolo naphakathi kweeseli. Olu lwelo lubizwa ngokuba yi-extracellular fluid (ECF).

Into enomdla kukuba, ubungakanani bamanzi kwi-ICF nakwi-ECF buchaphazeleka kukuxinana kwee-electrolyte, ngakumbi i-potassium kunye nesodiyam.

I-Potassium yeyona electrolyte iphambili kwi-ICF, kwaye ichonga ubungakanani bamanzi ngaphakathi kweeseli. Kwelinye icala, isodiyam yeyona electrolyte iphambili kwi-ECF, kwaye igqiba ubungakanani bamanzi ngaphandle kweeseli.

Inani lee-electrolyte ezinxulumene nesixa samanzi kuthiwa yi-osmolality. Phantsi kweemeko eziqhelekileyo, i-osmolality iyafana ngaphakathi nangaphandle kweeseli zakho.

Ukubeka ngokulula, kukho ibhalansi elinganayo yee-electrolyte ngaphandle nangaphakathi kweeseli zakho.

Nangona kunjalo, xa i-osmolality ingalingani, amanzi avela kwicala elinama-electrolyte ambalwa aya kungena kwicala elinama-electrolyte amaninzi ukulinganisa i-electrolyte concentrations.

Oku kunokubangela ukuba iiseli zinciphise njengoko amanzi ephuma kuzo, okanye zidumbe kwaye ziqhume njengoko amanzi esiya kuzo (10).

Kungenxa yoko le nto kubalulekile ukuba uqiniseke ukuba usebenzisa ii-electrolyte ezifanelekileyo, kubandakanya i-potassium.

Ukugcina ulungelelwaniso olulungileyo lwamanzi kubalulekile kwimpilo efanelekileyo. Ukungalingani kwamanzi kungakhokelela ekuphelisweni komzimba, okuchaphazela intliziyo kunye nezintso (11).

Ukutya ukutya okune-potassium eninzi kunye nokuhlala uhlanjululwe kunokunceda ukugcina ulungelelwaniso olulungileyo lwamanzi.

Isishwankathelo: Ukulinganisela ulwelo kuchaphazeleka zii-electrolyte, ikakhulu i-potassium kunye ne-sodium. Ukutya ukutya okune-potassium eninzi kunokukunceda ugcine ulungelelwaniso olulungileyo lwamanzi.

I-Potassium ibalulekile kwiNkqubo yeNervous

Inkqubo yemithambo-luvo ithumela imiyalezo phakathi kwengqondo yakho nomzimba wakho.

Le miyalezo ihanjiswa ngohlobo lweempembelelo zemithambo-luvo kwaye ikuncede ulawule imisipha yakho, ukubetha kwentliziyo, ingqondo kunye neminye imisebenzi yomzimba ().

Into enomdla kukuba, iimpembelelo zemithambo-luvo zenziwa zii-ioni zesodiyamu ezihamba zisiya kwiiseli kunye ne-potassium ion ephuma kwiiseli.

Ukuhamba kwe-ion kutshintsha i-voltage yeseli, eyenza ukuba kusebenze intsholongwane (13).

Ngelishwa, ukwehla kwamanqanaba egazi e-potassium kunokuchaphazela amandla omzimba okuvelisa intsholongwane ().

Ukufumana i-potassium eyaneleyo ekutyeni kunokukunceda ugcine ukusebenza kakuhle kwembilini.

Isishwankathelo: Le minerali idlala indima ebalulekileyo ekusebenziseni iimpembelelo zentliziyo kwinkqubo yakho yeemvakalelo. Iimpembelelo zemithambo-luvo zinceda ekulawuleni ukuphambana kwemisipha, ukubetha kwentliziyo, ingqondo kunye nezinye iinkqubo ezininzi.

I-Potassium inceda ukuLawula izihlunu zemisipha kunye nentliziyo

Inkqubo yemithambo-luvo inceda ekulawuleni izihlunu.

Nangona kunjalo, amanqanaba e-potassium egazi atshintshileyo anokuchaphazela iimpawu zemithambo-luvo kwinkqubo yemithambo-luvo, buthathaka ukubambana kwezihlunu.

Zombini amanqanaba egazi asezantsi kunye aphezulu anokuchaphazela iimpembelelo zempembelelo ngokutshintsha amandla eeseli zemithambo-luvo (,).

Le minerali ikwabalulekile kwintliziyo esempilweni, njengoko ukuhamba nokungena kwayo kwiiseli kunceda ukugcina ukubetha kwentliziyo rhoqo.

Xa amanqanaba egazi emaminerali ephezulu kakhulu, intliziyo inokuhlanjululwa kunye ne-flaccid. Oku kunokuzenza buthathaka iziphambano zayo kwaye kuvelise ukubetha kwentliziyo okungaqhelekanga (8).

Kwangokunjalo, amanqanaba asezantsi egazini anokutshintsha ukubetha kwentliziyo (15).

Xa intliziyo ingabethi ngokufanelekileyo, ayinakupompa ngokufanelekileyo igazi kwingqondo, kumalungu nakwizihlunu.

Ngamanye amaxesha, i-arrhythmia yentliziyo, okanye ukubetha kwentliziyo okungaqhelekanga, inokubulala kwaye ikhokelele ekufeni ngequbuliso ().

Isishwankathelo: Amanqanaba ePotassium anefuthe elibonakalayo kwimisipha. Amanqanaba atshintshiweyo anokubangela ubuthathaka bemisipha, kwaye entliziyweni, kunokubangela ukubetha kwentliziyo okungaqhelekanga.

Izibonelelo zezeMpilo zePotassium

Ukutya ukutya okune-potassium eninzi kunxulunyaniswa nezibonelelo ezininzi zempilo.

Ngamana unokunceda ukunciphisa uxinzelelo lwegazi

Uxinzelelo lwegazi oluphezulu luchaphazela phantse umntu omnye kwabathathu baseMelika ().

Ingumngcipheko wesifo sentliziyo, oyena nobangela wokufa emhlabeni wonke (18).

Ukutya okune-potassium eninzi kunokunciphisa uxinzelelo lwegazi ngokunceda umzimba ususe isodium engaphezulu (18).

Amanqanaba esodiyam aphezulu anokuphakamisa uxinzelelo lwegazi, ngakumbi kubantu uxinzelelo lwegazi lwabo sele luphezulu ().

Uhlalutyo lwezifundo ezingama-33 lufumanise ukuba xa abantu abanoxinzelelo oluphezulu lwegazi bonyusa i-potassium, i-systolic blood pressure yabo yehle nge-3.49 mmHg, ngelixa uxinzelelo lwegazi lwabo lwe-diastolic lwehla nge-1.96 mmHg ().

Kwesinye isifundo kubandakanya abathathi-nxaxheba abayi-1,285 abaneminyaka engama-25-64 ubudala, izazinzulu zifumanise ukuba abantu abatya eyona potassium banciphisile uxinzelelo lwegazi, xa kuthelekiswa nabantu abatya kancinci.

Abo batya kakhulu babenoxinzelelo lwegazi lwe-systolic eyayiyi-6 mmHg esezantsi kunye noxinzelelo lwegazi lwe-diastolic eyayiyi-4 mmHg esezantsi, ngokomndilili ().

Ngamana unokunceda ukukhusela ngokubetha

Ukubetha kwenzeka xa kukho ukungabikho kwegazi kwingqondo. Ngunobangela wokufa kwabantu abangaphezu kwe-130,000 baseMelika minyaka le ().

Izifundo ezininzi ziye zafumanisa ukuba ukutya ukutya okune-potassium eninzi kunokunceda ukuthintela ukubetha (,).

Kuhlalutyo lwezifundo ezingama-33 kubandakanya abathathi-nxaxheba abayi-128,644, izazinzulu zafumanisa ukuba abantu abatya eyona potassium babenomngcipheko ophantsi wama-24% wokubethwa kunabantu abadle kancinci ().

Ukongezelela, uhlalutyo lwezifundo ezili-11 kunye nabathathi-nxaxheba abangama-247,510 bafumanisa ukuba abantu abadla i-potassium eninzi babenomngcipheko we-21% ophantsi wokubetha. Baye bafumanisa ukuba ukutya ukutya okutyebileyo kule minerali kunxulunyaniswa nokwehla komngcipheko wesifo sentliziyo ().

Ngamana unokunceda ukukhusela i-Osteoporosis

I-osteoporosis yimeko ebonakaliswa ngamathambo angenanto kunye namathambo.

Ihlala inxulunyaniswa namanqanaba asezantsi e-calcium, iminerali ebalulekileyo kwimpilo yethambo ().

Into enomdla kukuba, uphononongo lubonisa ukuba ukutya okune-potassium eninzi kunokunceda ekuthinteleni i-osteoporosis ngokunciphisa ukuba ingakanani i-calcium emzimbeni ephulukana nomchamo (24, 25,).

Kwisifundo kuma-62 abasetyhini abasempilweni abaneminyaka engama-45-55, izazinzulu zifumanise ukuba abantu abatye eyona potassium banesona simbuku sikhulu samathambo ().

Kwesinye isifundo kunye nabasetyhini abangama-994 abasempilweni be-premenopausal, izazinzulu zifumanise ukuba abo batya eyona potassium babenethambo elingaphezulu kumathambo abo asezantsi nasemathanjeni ().

Ngamana unokunceda ukukhusela amatye eentso

Amatye eentso zii-clumps zezinto ezinokuthi zenze kumchamo oxineneyo (28).

I-calcium yiminerali eqhelekileyo kumatye ezintso, kwaye izifundo ezininzi zibonisa ukuba i-potassium citrate inciphisa amanqanaba e-calcium kumchamo (29,).

Ngale ndlela, i-potassium inokunceda ekulweni amatye ezintso.

Iziqhamo kunye nemifuno emininzi ine-potassium citrate, ngoko ke kulula ukuyongeza kwisidlo sakho.

Kwisifundo seminyaka emine kumadoda angama-45,619, izazinzulu zifumanise ukuba abo batya eyona potassium mihla le babenomngcipheko ophantsi wama-51% wamatye ezintso (3).

Kwangokunjalo, kwisifundo seminyaka eli-12 kwabasetyhini abayi-91,731, izazinzulu zafumanisa ukuba abo batya eyona potassium mihla le babenomngcipheko ophantsi we-35% yamatye ezintso ().

Inganciphisa ukugcinwa kwamanzi

Ukugcinwa kwamanzi kwenzeka xa ulwelo oluninzi lusakha emzimbeni.

Ngokwembali, i-potassium ibisetyenziselwa ukunyanga ukugcinwa kwamanzi ().

Izifundo zicebisa ukuba ukufunxwa okuphezulu kwe-potassium kunokunceda ukunciphisa ukugcinwa kwamanzi ngokwandisa imveliso yomchamo kunye nokunciphisa amanqanaba esodium (,,).

Isishwankathelo: Ukutya okune-potassium eninzi kunokunciphisa uxinzelelo lwegazi kunye nokugcinwa kwamanzi, kukhuseleke kwimivumbo kwaye kuncede ukuthintela i-osteoporosis kunye namatye ezintso.

Imithombo yePotassium

I-Potassium ininzi kukutya okupheleleyo, ngakumbi iziqhamo, imifuno kunye nentlanzi.

Uninzi lweziphathamandla zempilo ziyavuma ukuba ukufumana i-3,500-4,700 mg ye-potassium mihla le kubonakala ngathi lelona lixabiso liphezulu (, 36).

Nantsi i-potassium eninzi onokuyifumana ngokutya i-3.5-ounce (100-gram) yokutya ukutya okunotye kule minerali (37).

• Imifuno ye-Beet, iphekwe: 909 mg
• Yam, ibhakwe: 670 mg
• Iimbotyi zePinto, ziphekiwe: 646 mg
• Iitapile ezimhlophe, ezibhakiweyo: 544 mg
• I-Portobello mushroom, eyosiweyo: 521 mg
• Iponyoponyo: 485 mg
• Ibhatata emnandi, ebhakwe: 475 mg
• Isipinatshi, kuphekiwe: 466 mg
• Kale: 447 mg
• Isalmon, iphekiwe: 414 mg
• Iibhanana: 358 mg
• I-ertyisi, ephekiweyo: 271 mg

Ngakolunye uhlangothi, ukuxhaswa kwee-counter-counter akuyona indlela efanelekileyo yokwandisa i-potassium.

Kumazwe amaninzi, abasemagunyeni kokutya banciphisa i-potassium kwizongezo ezingaphezulu kwekhawuntarethi ukuya kwi-99 mg, engaphantsi kakhulu kunemali onokuyifumana kwinto enye yokutya okune-potassium enezinto ezingaphezulu (38).

Lo mda we-99-mg kunokwenzeka kuba uninzi lwezifundo lufumanise ukuba iidosi ephezulu ye-potassium evela kwizongezo inokonakalisa amathumbu kwaye ide ikhokelele ekufeni kwentliziyo arrhythmia (38,,).

Nangona kunjalo, abantu abanengxaki yokunqongophala kwe potassium banokufumana iyeza kugqirha wabo ukuze bongezelele idosi ephezulu.

Isishwankathelo: I-Potassium ifumaneka kwiintlobo ngeentlobo zeziqhamo, imifuno kunye neentlanzi ezifana nesalmon. Uninzi lwabasemagunyeni kwezempilo bacebisa ukufumana i-3,500-4,700 mg ye-potassium mihla le.

Iziphumo zePotassium eninzi kakhulu

Ngaphantsi kwe-2% yabantu baseMelika bahlangabezana neengcebiso zase-US zepotassium ().

Nangona kunjalo, ukungena kwe-potassium ephantsi akunakufane kubangele ukusilela (42, 43).

Endaweni yoko, ukusilela kwenzeka ikakhulu xa umzimba uphulukana ne potassium kakhulu. Oku kunokwenzeka ngokugabha okungapheliyo, urhudo olungapheliyo okanye kwezinye iimeko apho ulahlekelwe ngamanzi amaninzi ().

Kwakhona akuqhelekanga ukufumana i-potassium eninzi. Nangona kunokwenzeka ukuba uthatha izongezo ezininzi ze potassium, abukho ubungqina obomeleleyo bokuba abantu abadala abasempilweni banokufumana i-potassium eninzi kukutya ().

I-potassium yegazi engaphezulu yenzeka ikakhulu xa umzimba ungakwazi ukususa izimbiwa ngomchamo. Ke ngoko, ichaphazela kakhulu abantu abanezintso ezingasebenzi kakuhle okanye isifo esinganyangekiyo sezintso ().

Ukongeza, abantu abathile banokufuna ukunciphisa i-potassium, kubandakanya abo banesifo esinganyangekiyo sezintso, abo bathatha amayeza oxinzelelo lwegazi kunye nabantu abadala, njengoko umsebenzi wezintso uhla ngokuguga (,,).

Nangona kunjalo, bukhona ubungqina bokuba ukuthatha izongezo ezininzi zepotassium kunokuba yingozi. Ubungakanani babo obuncinci benza ukuba kube lula ukugqithisa ngaphezulu (,).

Ukusetyenziswa kwezinto ezininzi ezongezelelekileyo ngaxeshanye kunokuwoyisa amandla wezintso ukususa i-potassium engaphezulu ().

Nangona kunjalo, kubalulekile ukuba uqiniseke ukuba ufumana i-potassium eyaneleyo yonke imihla kwimpilo efanelekileyo.

Oku kuyinyani ngakumbi kubantu abadala, kuba uxinzelelo lwegazi oluphezulu, imivumbo, amatye ezintso kunye ne-osteoporosis zixhaphake kakhulu kubantu abadala.

Isishwankathelo: Ukusilela kwePotassium okanye ukugqithisa akufane kwenzeke ngokutya. Ngaphandle koku, ukugcina ukutya ngokwaneleyo kwe-potassium kubalulekile kwimpilo yakho iphela.

Umgca osezantsi

I-Potassium yenye yezona zimbiwa zibaluleke kakhulu emzimbeni.

Inceda ekulawuleni ulungelelwaniso lwamanzi, ukusikwa kwemisipha kunye neempawu zemithambo-luvo.

Ngaphezu koko, ukutya okunepotassium eninzi kunokunceda ekunciphiseni uxinzelelo lwegazi kunye nokugcinwa kwamanzi, ukukhusela ukubetha nokuthintela i-osteoporosis kunye namatye ezintso.

Ngelishwa, bambalwa kakhulu abantu abafumana i-potassium eyaneleyo. Ukufumana okungakumbi ekutyeni kwakho, yitya ukutya okunesitayile esininzi, njengemifuno ye-beet, isipinatshi, i-kale kunye nesalmon.