Ehia mau potasiuma āu e makemake ai i kēlā me kēia lā?

Anter

• He aha ka potassium?
• Maʻa mau ka hemahema?
• ʻO nā kumuʻai maikaʻi loa o ka potassium
• Nā pono olakino o ka potassium
• Ehia mau kālā āu e ʻai ai i kēlā me kēia lā?
• Pono ʻoe e lawe i nā mea hoʻopiha?
• Ehia na mea nui loa?
• Ka Laina Lalo

ʻO ka potassium ke kolu o nā mineral i loko o kou kino, a he mea nui i nā hana o ke kino (1).

Eia naʻe, he kakaikahi loa ka poʻe e ʻai lawa. I ka ʻoiaʻiʻo, ʻaneʻane 98% o nā mākua āpau i ka US ʻaʻole e hālāwai me nā ʻōlelo aʻoaʻo o ka lawe ʻana i kēlā me kēia lā ().

E haʻi kēia ʻatikala iā ʻoe i ka nui o ka potasiuma āu e makemake ai i kēlā me kēia lā, a me ke kumu he mea nui ia no kou olakino.

He aha ka potassium?

ʻO ka potassium kahi mineral a me ka electrolyte koʻikoʻi koʻikoʻi. ʻIke ʻia i nā ʻano meaʻai āpau, e laʻa me nā lau lau, nā legume a me nā iʻa, e like me ka salemona.

Loaʻa ma kahi o 98% o ka potassium i kou kino i loko o nā hunaola. No kēia, 80% i loaʻa i loko o nā hunaola, ʻoiai ʻo 20% i ka iwi, ke akepaʻa a me nā ʻulaʻula o ke koko ().

He mea nui kēia mineral i nā ʻano hana like ʻole i ke kino. Pili ia i nā kuʻikuʻi mākala, hana puʻuwai a me ka mālama ʻana i ke kaulike wai (4,).

ʻOiai kona koʻikoʻi, he kakaikahi loa ka poʻe ma ka honua holoʻokoʻa e lawa i kēia mineral (,).

Hoʻopili kahi papaʻai waiwai i ka potassium me ka haʻahaʻa o ke kaomi kiʻekiʻe, nā pōhaku a me nā osteoporosis, i waena o nā pono ʻē aʻe (,, 10).

Hōʻuluʻulu Manaʻo: ʻO ka potassium kahi mineral a me nā electrolyte nui. Hoʻopili ʻia i loko o nā kuʻikuʻi musele, hana puʻuwai a me ka hoʻoponopono ʻana i ke kaulike wai.

Maʻa mau ka hemahema?

Minamina, ʻaʻole pau ka hapanui o nā mākua i ka potassium ().

I nā ʻāina he nui, hoʻopiʻi pinepine ʻia kahi papaʻai Komohana, no ka mea makemake paha ia i nā meaʻai i hana ʻia, nā kumuwaiwai maikaʻi ʻole o kēia mineral (11).

Eia nō naʻe, no ka lawa ʻole o ka poʻe ʻaʻole ia he hemahema.

ʻO ka hemahema potasiuma, i ʻike ʻia ʻo hypokalemia, ʻike ʻia e kahi pae o ka potassium ma lalo o 3.5 mmol i kēlā me kēia lita ().

ʻO ka mea kupaianaha, ʻaʻole pinepine ʻia nā hemahema e ka nele o ka potassium i ka papaʻai (13).

Kū pinepine lākou i ka wā e nalowale ke kino i ka nui o ka potasiuma, e like me ka diarrhea mau a i ʻole ka luaʻi. Hiki paha iā ʻoe ke lilo i ka potassium inā lawe ʻoe i nā diuretics, ʻo ia nā lāʻau lapaʻau e lilo ai kou kino i ka wai (,).

Pili nā ʻōuli o ka hemahema i kāu pae pae koko. Eia nā ʻōuli no nā pae ʻekolu o ka hemahema ():

• Ka hemahema haʻahaʻa: Ke loaʻa i ke kanaka nā pae koko o 2-3.5 mmol / l. ʻAʻohe ona ʻōuli.
• Ka lawa kūpono: Hana ʻia ma 2.5-3 mmol / l. Pākuʻi ʻia nā ʻōuli me ka cramping, ka ʻeha o ka mākala, nāwaliwali a me ka hōʻeha.
• Ka nele loa: Hana ʻia ma lalo o 2.5 mmol / l. Pākuʻi ʻia nā ʻōuli me ke kuʻi ʻole o ka puʻuwai i kū ʻole.

Hōʻuluʻulu Manaʻo: ʻO ka hemahema potassium ka mea maʻamau. Eia nō naʻe, ʻaʻole lawa ka hapanui o nā mākua i kēia mineral koʻikoʻi.

ʻO nā kumuʻai maikaʻi loa o ka potassium

ʻO ke ala ʻoi loa e hoʻonui ai i kāu lawe ʻana i ka potassium ma o kāu papaʻai.

Loaʻa ka potassium i nā ʻano meaʻai āpau, ʻo ia hoʻi nā huaʻai a me nā mea kanu.

Ma muli o ka lawa ʻole o nā hōʻike ma hope o ka mineral, ʻaʻole hoʻoholo ka poʻe loea i ka meaʻai i kahi Reference Daily Intake (RDI).

ʻO kahi RDI ka nui o kēlā me kēia lā o kahi nutrient e hiki ai ke hoʻokō i nā pono no 97-98% o nā kānaka olakino (16).

Ma lalo iho nei kekahi mau meaʻai i nā kumu maikaʻi loa o ka potassium, a me ka nui o lākou i loko o kahi 3.5-ounce (100-gram) lawelawe (17):

• ʻO greens greets, kuke ʻia: 909 mg
• Yams, hoʻomoʻa ʻia: 670 mg
• Uala keʻokeʻo, hoʻomoʻa ʻia: 544 mg
• Hoʻomoʻa, Soybeans: 539 mg
• ʻApocado: 485 mg
• ʻUala, hoʻomoʻa ʻia: 475 mg
• Spinach, hoʻomoʻa ʻia: 466 mg
• Nā pīni Edamame: 436 mg
• Salemona, kuke: 414 mg
• Maiʻa: 358 mg

Hōʻuluʻulu Manaʻo: ʻO nā ʻano meaʻai āpau kahi kumu maikaʻi loa o ka potassium, e like me nā greets beet, yams, kaʻuala a me ka milo.

Nā pono olakino o ka potassium

Pili ka papaʻai momona i ka potassium me kekahi mau pono olakino maikaʻi. Hiki iā ia ke pale a hōʻemi paha i nā pilikia olakino like ʻole, me:

• ʻO ke koko kiʻekiʻe: Ua hōʻike ʻia nā noiʻi he nui i nā papaʻai waiwai potassium hiki ke hoʻohaʻahaʻa i ke kahe o ke koko, keu hoʻi no ka poʻe me ke koko kiʻekiʻe (,,).
• Ka paʻakai paʻakai: ʻO ka poʻe me kēia ʻano e ʻike paha i ka hoʻonui 10% o ke kaomi koko ma hope o ka ʻai ʻana i ka paʻakai. Hiki i kahi papaʻai waiwai potassium ke hoʻopau i ka ʻike paʻakai (20,).
• Hahau: Ua hōʻike ʻia kekahi mau noiʻi ʻana e hiki i kahi papaʻai waiwai potassium ke hoʻemi i ka maka o ka hahau a hiki i 27% (, 23,,).
• Osteoporosis: Ua hōʻike ʻia nā noiʻi e hiki i kahi papaʻai waiwai potassium ke kōkua i ka pale ʻana i ka osteoporosis, kahi ʻano e pili ana me ka hoʻonui ʻana o ka maka o nā iwi iwi (,,,).
• Nā pōhaku hakuʻala: Ua ʻike ʻia nā noiʻi e pili ana nā papaʻai waiwai potassium me kahi haʻahaʻa haʻahaʻa o nā pōhaku konohiki ma mua o nā papaʻai haʻahaʻa i kēia mineral (10,).

Hōʻuluʻulu Manaʻo: ʻO kahi papaʻai waiwai i ka potassium hiki ke hoʻopau i ke koko kiʻekiʻe a me ka ʻike paʻakai a hoʻoliʻiliʻi paha i ka maka o ka maʻi ʻōpū. Hoʻohui ʻia, kōkua paha ia i ka pale ʻana i ka osteoporosis a me nā pōhaku kōhā.

Ehia mau kālā āu e ʻai ai i kēlā me kēia lā?

Hiki i kāu mau potasiuma i kēlā me kēia lā ke hilinaʻi i nā ʻano like ʻole, e like me kou kūlana olakino, pae hana a me ka lāhui.

ʻOiai ʻaʻohe RDI no ka potassium, ua paipai nā hui a puni ka honua i ka lawe ʻana ma kahi o 3,500 mg i kēlā me kēia lā ma o ka meaʻai (, 30).

Hoʻopili kēia mau hui i ka World Health Organization (WHO), a me nā ʻāina e like me UK, Sepania, Mekiko a me Pelekiuma.

ʻO nā ʻāina ʻē aʻe, e like me ka US, Kanada, Kōlea Hema a me Bulgaria, paipai e ʻai ma kahi o 4,700 mg i kēlā me kēia lā ma o ka meaʻai ().

ʻO ka mea hoihoi, me he mea lā ke ʻai ka poʻe ma mua o 4,700 mg i kēlā me kēia lā, aia he mea liʻiliʻi a ʻaʻohe paha keu keu olakino keu (, 23).

Eia nō naʻe, aia kekahi mau pūʻulu o ka poʻe i ʻoi aku ka pōmaikaʻi ma mua o nā poʻe ʻē aʻe mai ka hālāwai ʻana me nā ʻōlelo kiʻekiʻe. Hoʻopili kēia poʻe:

• 'Ālapa: ʻO ka poʻe e ʻai i ka hoʻolālā lōʻihi a ikaika hoʻi e lilo i ka nui o ka potassium ma o ka hou ().
• ʻAmelika ʻAmelika: Ua ʻike nā noiʻi i ka ʻai ʻana i ka 4,700 mg o ka potasiuma i kēlā me kēia lā hiki ke hoʻopau i ka pā paʻakai, kahi ʻano i ʻike pinepine ʻia ma waena o nā poʻe o ko ʻAmelika ʻApelika (20).
• Nā pūʻulu kūlana kiʻekiʻe: Hiki ke pōmaikaʻi ka poʻe i ke kaomi koko kiʻekiʻe, nā pōhaku hakuʻala, ka osteoporosis a i ʻole ka hahau ʻana mai ka ʻai ʻana ma kahi o 4,700 mg o ka potassium i kēlā me kēia lā (10,,,).

I ka pōkole, e hoʻolālā e hoʻopau iā 3,500-4,700 mg o kēia mineral i kēlā me kēia lā mai nā meaʻai. ʻO ka poʻe e pono hou ana i ka potassium e kūlou i ka hopena kiʻekiʻe.

Hōʻuluʻulu Manaʻo: Pono ka makua olakino olakino e hoʻopau i ka 3,500-4,700 mg o ka potasiuma i kēlā me kēia lā mai nā meaʻai. Pono kekahi mau pūʻulu o ka poʻe e hoʻopau i ka liʻiliʻi o 4,700 mg i kēlā me kēia lā.

Pono ʻoe e lawe i nā mea hoʻopiha?

ʻO ka mea kupaianaha, ʻaʻole maʻa mau nā mea kōkua potassium i kēia mineral.

ʻO ka US Food and Drug Administration (FDA) ka palena i nā pākuʻi potassium chloride over-the-counter ma lalo o 100 mg no kēlā me kēia lawelawe - 2% wale nō o ka ʻōlelo US i kēlā me kēia lā (31).

Eia naʻe, ʻaʻole pili kēia i kekahi ʻano o nā mea pāheona potassium.

ʻO ka lawe nui ʻana i kēia mineral hiki ke hana i nā nui keu i loko o ke koko, i ʻike ʻia ʻo hyperkalemia. I kekahi mau hihia, kumu ʻia kēia i kahi puʻuwai puʻuwai kūpono ʻole, i kapa ʻia ʻo arrhythmia naʻau, hiki ke make (,).

Eia kekahi, ua ʻike ʻia nā noiʻi e hiki i nā mea pāhare potassium e hāʻawi i nā lāʻau kiʻekiʻe ke hōʻino i ka uhi o ka ʻōpū (34, 35).

Eia nō naʻe, koi paha ka poʻe hemahema a i ʻole makaʻu i ka hemahema i ka waihona pāhare potassium kiʻekiʻe loa. I kēia mau hihia, hiki i nā kauka ke kuhikuhi i kahi lāʻau hoʻonui kiʻekiʻe a nānā iā ʻoe no nā hopena.

Hōʻuluʻulu Manaʻo: ʻAʻole pono nā mea kōkua potassium no kahi makua olakino. Eia nō naʻe, ua kuhikuhi ʻia kekahi poʻe i kahi mea kōkua kiʻekiʻe loa.

Ehia na mea nui loa?

ʻO ka nui o ka pāhare potassium i ʻike ʻia ʻo hyperkalemia. Hoʻohālikelike ʻia ke ʻano e ke kiʻekiʻe o ke koko ma mua o 5.0 mmol i kēlā me kēia lita, a hiki ke weliweli.

No kahi makua olakino, ʻaʻohe hōʻike nui e hiki i ka potassium mai nā meaʻai ke hana i hyperkalemia (16).

No kēia kumu, ʻaʻohe o ka pae kiʻekiʻe o ka potassium mai nā meaʻai. ʻO kēia ka mea hiki i ke kanaka makua olakino ke hoʻopau i ka lā me ka ʻole o nā hopena maikaʻi ʻole ().

Hoʻopilikia ka Hyperkalemia i ka poʻe me ka hana maikaʻi ʻole o ka puʻuwai, a i ʻole ka poʻe e lawe i nā lāʻau i hiki ke hoʻopili i ka hana o ka hakuʻala.

ʻO kēia no ka mea hoʻoneʻe nui ʻia nā potassium e nā puʻupaʻa. No laila, hana ka hakuʻala maikaʻi ʻole i ka hopena o kēia mineral i ke koko ().

Eia nō naʻe, ʻaʻole wale ka hana o ka hakuʻala maikaʻi ʻole ke kumu o hyperkalemia. ʻO ka lawe ʻana i nā mea hoʻopono potassium he nui loa ((,,).

Hoʻohālikelike ʻia i nā meaʻai, liʻiliʻi a maʻalahi hoʻi e lawe i nā mea hoʻohui potassium. ʻO ka lawe ʻana i nā mea he nui i ka manawa hoʻokahi e hoʻokahuli paha i ka hiki i nā puʻupaʻa ke wehe i ka nui o ka potassium ().

Eia hou, aia kekahi mau pūʻulu o ka poʻe e pono ai ka liʻiliʻi o kēia mineral ma mua o nā mea ʻē aʻe, e like me:

• ʻO ka poʻe me nā maʻi puʻukū mau. Hoʻonui kēia maʻi i ka makaʻu o hyperkalemia. Pono nā poʻe me nā maʻi puʻuwai maʻi e nīnau i kā lākou kauka i ka nui o ka potassium e kūpono iā lākou (,).
• ʻO ka poʻe e lawe nei i nā lāʻau kaomi koko: ʻO kekahi mau lāʻau kahe koko, e like me nā mea kāohi ACE, hiki ke hoʻonui i ka hopena o ka hyperkalemia. Pono paha ka poʻe e lawe nei i kēia mau lāʻau e nānā i kā lākou lawe ʻana i ka potassium (,).
• Nā poʻe ʻelemākule: Ke ʻelemakule nei ka poʻe, hōʻole kā lākou hana hakuʻala. Lawe pū paha ka poʻe ʻelemakule i nā lāʻau e hoʻopili i ka makaʻu o ka hyperkalemia (,).

Hōʻuluʻulu Manaʻo: He paʻakikī no kahi kanaka makua olakino e hoʻonui i ka potassium mai nā meaʻai. Eia nō naʻe, ʻo ka poʻe me nā pilikia pākī, a me ka poʻe ʻelemākule a me ka poʻe i lawe i nā lāʻau no ke kaomi koko, pono paha lākou e hōʻemi i ka potassium.

Ka Laina Lalo

ʻO ka potassium kahi mineral a me ka electrolyte pono e pili ana i ka hana puʻuwai, ka hoʻoneʻe ʻana i nā mākala a me ke kaulike wai.

Hiki i kahi lawe kiʻekiʻe ke kōkua i ka hoʻohaʻahaʻa ʻana i ke kiʻekiʻe o ke koko, ka paʻakai a me ka maka o ka hahau. Hoʻopili ia, hiki iā ia ke pale aku i ka osteoporosis a me nā pōhaku ʻōpala.

ʻOiai kona koʻikoʻi, he kakaikahi loa ka poʻe ma ka honua holoʻokoʻa i lawa ka potasiuma. Pono kahi mākua olakino e pahuhopu i 3,500-4,700 mg i kēlā me kēia lā mai nā meaʻai.

I mea e hoʻonui ai i kāu ʻai, hoʻokomo i kekahi mau meaʻai waiwai potassium i kāu papaʻai, e like me ka milo, nā greets beet, kaʻuala a me nā iʻa, e like me ka salemona.