He aha ka hana a ka potassium no kou kino? He loiloi piha

Anter

• He aha ka potassium?
• Kōkua ia i ka hoʻoponopono ʻana i ke kaulike wai
• He mea nui ka potassium no ka ʻōnaehana hopohopo
• Kōkua ʻo Potassium i ka hoʻoponopono ʻana i nā mākala a me nā puʻuwai puʻuwai
• Nā pono olakino o ka potassium
• Hiki ke kōkua i ka hōʻemi ʻana i ke kaomi koko
• Hiki ke kōkua i ka pale ʻana i nā hahau
• Hiki ke kōkua i ka pale ʻana i ka Osteoporosis
• Hiki ke kōkua i ka pale ʻana i nā pōhaku hakuʻala
• Hiki iā ia ke hōʻemi i ka paʻa wai
• Nā Kumuwaiwai o ka Potassium
• Nā hopena o ka nui loa a ʻoi loa paha o ka pāhare potassium
• Ka Laina Lalo

Hoʻowahāwahā nui ʻia ka mea nui o ka potassium.

Hoʻokaʻawale ʻia kēia mineral ma ke ʻano he electrolyte no ka mea he hana nui ia i ka wai. Ke hoʻoheheʻe ʻia i loko o ka wai, hoʻopuka ia i nā ioni i kūpono.

ʻAe kēia waiwai kūikawā iā ia e alakaʻi i ka uila, a he mea nui ia no nā hana he nui i loko o ke kino.

ʻO ka mea hoihoi, hoʻopili ʻia kahi papaʻai waiwai potassium i nā pono olakino ikaika he nui. Hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i ke kahe o ke koko a me ka paʻa ʻana o ka wai, pale aku i ka hahau a kōkua i ka pale ʻana i ka osteoporosis a me nā pōhaku hakuʻala (,, 3,).

Hāʻawi kēia ʻatikala i kahi loiloi piha o ka potassium a me nā mea e hana ai no kou olakino.

He aha ka potassium?

ʻO ka potassium ke kolu o nā mineral i loko o ke kino (5).

Kōkua ia i ke kino e hoʻoponopono i ka wai, hoʻouna i nā hōʻailona nerve a hoʻoponopono i nā ʻikena muscle.

Loaʻa 98% o ka potassium i kou kino i loko o kāu mau hunaola. No kēia, 80% i loaʻa i loko o kāu mau puʻupuʻu puʻupuʻu, ʻoiai ka 20% ʻē aʻe i hiki i kou mau iwi, ke akepaʻa a me nā ʻulaʻula o ke koko ().

Ke komo i loko o kou kino, hana ia ma ke ʻano he electrolyte.

Ke komo i loko o ka wai, hemo ka electrolyte i loko o nā iona maikaʻi a maikaʻi ʻole paha i hiki ke alakaʻi i ka uila. Hāpai nā ionona potassium i kahi uku maikaʻi.

Hoʻohana kou kino i kēia uila e hoʻokele i nā ʻano hana like ʻole, e like me ke kaulike wai, nā ʻōuli aʻa a me nā ʻaʻa puʻupuʻu (7, 8).

No laila, hiki i kahi haʻahaʻa a kiʻekiʻe paha o nā electrolytes i ke kino ke hoʻololi i nā hana koʻikoʻi he nui.

Hōʻuluʻulu Manaʻo: ʻO ka potassium kahi mineral nui e hana ma ke ʻano he electrolyte. Kōkua ia i ka hoʻoponopono ʻana i ke kaulike wai, nā hōʻailona nerve a me nā kuʻina muscle.

Kōkua ia i ka hoʻoponopono ʻana i ke kaulike wai

Hana ʻia ke kino ma kahi o 60% wai ().

Loaʻa ka 40% o kēia wai i loko o kāu mau hunaola i kahi mea i kapa ʻia ka intracellular fluid (ICF).

ʻIke ʻia ke koena ma waho o kāu mau huna i nā wahi e like me kou koko, ka wai ʻōiwi a ma waena o nā hunaola. Kapa ʻia kēia wai i ka wai extracellular (ECF).

ʻO ka mea e mahalo ai, ua hoʻopili ʻia ka nui o ka wai i ka ICF a me ECF e ko lākou kūpina o nā electrolytes, ʻo ia hoʻi ka potassium a me ka sodium.

ʻO ka potassium ka electrolyte nui i ka ICF, a hoʻoholo ia i ka nui o ka wai i loko o nā hunaola. ʻO ka hoʻololi, ʻo ka sodium ka electrolyte nui i ka ECF, a hoʻoholo ia i ka nui o ka wai ma waho o nā hunaola.

ʻO ka helu o nā electrolytes e pili ana i ka nui o ka wai i kapa ʻia ʻo osmolality. Ma lalo o nā kūlana maʻamau, like ka osmolality ma loko a ma waho o kāu mau hunaola.

E waiho wale, aia ke kaulike kaulike o nā electrolytes ma waho a ma loko o kāu mau pūnaewele.

Eia nō naʻe, ke kaulike ʻole ka osmolality, e neʻe ka wai mai ka ʻaoʻao me ka liʻiliʻi o nā electrolytes i ka ʻaoʻao me ka nui o nā electrolytes e hoʻohālikelike i nā paʻa electrolyte.

Hiki i kēia ke hōʻemi i nā pūnaewele ke neʻe ka wai mai o lākou, a pehu paha a hū i ka neʻe ʻana o ka wai i loko o lākou (10).

ʻO ia ke kumu he mea nui e hōʻoia e hoʻopau i nā electrolytes kūpono, me ka potassium.

ʻO ka mālama ʻana i ke kaulike wai maikaʻi he mea nui ia no ke olakino maikaʻi. Hiki i ke kaulike wai ʻole ke alakaʻi i ka make wai, kahi e hoʻopili ai i ka puʻuwai a me nā puʻupaʻa (11).

ʻO kaʻai ʻana i ka papaʻai waiwai potassium a me ka noho hydrated hiki ke kōkua i ka mālama ʻana i ke kaulike wai maikaʻi.

Hōʻuluʻulu Manaʻo: Hoʻopili ʻia ka pale kaulike e nā electrolytes, ka nui o ka potassium a me ka sodium. ʻO ka ʻai ʻana i kahi papaʻai waiwai potassium hiki ke kōkua iā ʻoe e mālama i ke kaulike wai maikaʻi.

He mea nui ka potassium no ka ʻōnaehana hopohopo

Hoʻouna ka ʻōnaehana ʻōnaehana i nā leka ma waena o kou lolo a me kou kino.

Hāʻawi ʻia kēia mau leka i ke ʻano o nā pulupulu nerve a kōkua i ke kaohi ʻana i ka hoʻoliʻiliʻi o ka ʻiʻo, ka puʻuwai, nā reflexes a me nā hana o ke kino ʻē aʻe ().

ʻO ka mea e ʻoliʻoli ai, hoʻokumu ʻia nā impulses nerve e nā iona sodium e neʻe ana i nā hunaola a me nā ion potassium e neʻe ana i waho o nā pūnaewele.

Hoʻololi ka neʻe ʻana o nā iona i ka uila o ke kolamu, e hoʻoulu ai i ka pulupulu nerve (13).

Minamina, hiki i ka hāʻule ʻana o nā pae o ka potassium ke hoʻololi i ka hiki i ke kino ke hana i kahi pulupulu nerve ().

ʻO ka loaʻa ʻana o ka pāʻomi kūpono mai kāu papaʻai hiki ke kōkua iā ʻoe e mālama i ka hana nerve olakino.

Hōʻuluʻulu Manaʻo: He mea nui kēia mineral i ka hoʻoulu ʻana i nā pulupulu nerve ma loko o kāu ʻōnaehana. Kōkua nā hoʻoikaika o ke aʻa i ka hoʻoponopono ʻana i nā kuʻikuʻi mākala, ka puʻuwai puʻuwai, reflexes a me nā hana ʻē aʻe.

Kōkua ʻo Potassium i ka hoʻoponopono ʻana i nā mākala a me nā puʻuwai puʻuwai

Kōkua ka ʻōnaehana hopohopo i ka hoʻoponopono ʻana i ka muscle muscle.

Eia nō naʻe, hiki i nā pae potassium ke loli ke hoʻololi i nā hōʻailona nerve i loko o ka ʻōnaehana, hoʻonāwaliwali i nā ʻikena muscle.

Hiki i nā pae haʻahaʻa a me ke kiʻekiʻe ke hoʻopili i nā impulses nerve ma ka hoʻololi ʻana i ka uila o nā hunaola nerve, (.)

He mea nui ka mineral no ka puʻuwai olakino, ʻoiai ʻo kāna neʻe ʻana i loko a i waho o nā hunaola e kōkua i ka mālama ʻana i ka puʻuwai puʻuwai maʻamau.

Ke kiʻekiʻe loa nā kiʻekiʻe o ke koko o ka mineral, hiki i ka puʻuwai ke lilo i ākea a palapū. Hiki i kēia ke hoʻonāwaliwali i kāna mau kuʻikahi a hana i kahi puʻuwai puʻuwai (8).

Pēlā nō, hiki i nā pae haʻahaʻa i ke koko ke hoʻololi i ka puʻuwai (15).

Ke kuʻi pono ʻole ka puʻuwai, ʻaʻole hiki ke pauma pono i ke koko i ka lolo, nā ʻokena a me nā mākala.

I kekahi mau hihia, hiki i ka arrhythmia puʻuwai, a i ʻole ke kuʻi puʻuwai kūlike ʻole, ke lilo i mea make a alakaʻi i ka make koke ().

Hōʻuluʻulu Manaʻo: Loaʻa ka hopena koʻikoʻi o nā pae potassium i nā kuʻina muscle. Hiki i nā pae i hoʻololi ke kumu i ka nāwaliwali o nā mākala, a i ka puʻuwai, hiki iā lākou ke kumu i kahi puʻuwai puʻuwai ʻole.

Nā pono olakino o ka potassium

Hoʻopili ʻia ka ʻai ʻana i ka papaʻai waiwai potassium i nā pono olakino maikaʻi loa.

Hiki ke kōkua i ka hōʻemi ʻana i ke kaomi koko

Hoʻopili ke kahe koko kiʻekiʻe ma kahi o hoʻokahi o ʻekolu mau ʻAmelika ().

He kumu pilikia ia no ka maʻi maʻi puʻuwai, ke kumu nui o ka make ma ka honua holoʻokoʻa (18).

Hiki i kahi papaʻai waiwai potassium ke hoʻemi i ke kahe o ke koko e ke kōkua ʻana i ke kino e hemo i ka nui o ka sodium (18).

Hiki i nā pae sodium kiʻekiʻe ke hoʻokiʻekiʻe i ke koko, keu hoʻi no ka poʻe kiʻekiʻe ke koko ().

Ua loaʻa kahi anamanaʻo o 33 mau noiʻi i ka manawa i hoʻonui ai ka poʻe me ke kiʻekiʻe o ke koko i kā lākou lawe ʻana i ka potassium, ua emi ko lākou systolic toto e 3.49 mmHg, ʻoiai ua hōʻemi ʻia ko lākou diastolic toto e 1.96 mmHg ().

I loko o kahi noi ʻē aʻe me nā poʻe komo 1,285 nona ka makahiki 25-64, ua ʻike nā ʻepekema ʻo ka poʻe i ʻai i ka nui o ka potassium ua hoʻemi i ke kahe o ke koko, hoʻohālikelike ʻia i ka poʻe i ʻai i ka liʻiliʻi.

ʻO ka poʻe i hoʻopau i ka nui o ke kaomi systolic o 6 mmHg haʻahaʻa a me ke kahe o ke koko diastolic i 4 mmHg haʻahaʻa, ma ka awelika ().

Hiki ke kōkua i ka pale ʻana i nā hahau

Kūpono kahi hahau ke loaʻa ʻole ka kahe o ke koko i ka lolo. ʻO ia ke kumu o ka make ma mua o 130,000 ʻAmelika i kēlā me kēia makahiki ().

Ua ʻike ʻia kekahi mau noiʻi ʻana i ka ʻai ʻana i ka papaʻai potassium-waiwai i mea e pale ai i nā hahau (,).

I ke kālailai ʻana o 33 mau noiʻi me 128,644 poʻe komo, ua ʻike ka poʻe ʻepekema ʻo ka poʻe i ʻai i ka nui o ka potassium he 24% ka liʻiliʻi o ka maʻi stroke ma mua o ka poʻe i ʻai i ka liʻiliʻi ().

Hoʻohui ʻia, ua kālailai ʻia he 11 mau noiʻi me 247,510 poʻe i komo i ka poʻe i ʻai i ka nui o ka potassium i loaʻa he 21% haʻahaʻa o ka maʻi stroke. Ua ʻike pū lākou ʻo ka ʻai ʻana i kahi papaʻai momona i loko o kēia mineral i hoʻopili ʻia i kahi hoʻemi hoʻemi ʻia o nā maʻi puʻuwai ().

Hiki ke kōkua i ka pale ʻana i ka Osteoporosis

ʻO Osteoporosis kahi kūlana i hōʻike ʻia e nā iwi hollow a me porous.

Hoʻohui pinepine ʻia i nā pae haʻahaʻa o ka calcium, kahi mineral nui no ke olakino iwi ().

ʻO ka mea hoihoi, hōʻike nā noiʻi e hiki i kahi papaʻai waiwai potassium ke kōkua i ka pale ʻana i ka osteoporosis ma o ka hōʻemi ʻana i ka nui o ka calcium i nalowale i ke kino ma o ka mimi (24, 25,).

I loko o kahi noiʻi i 62 mau wahine olakino he 45-55 mau makahiki, ua ʻike nā ʻepekema i ka poʻe i ʻai i ka nui o ka potassium ka nui o ka nui o ka iwi ().

I loko o kahi noi ʻē aʻe me 994 mau wahine premenopausal olakino, ua ʻike nā ʻepekema ʻo ka poʻe i ʻai i ka nui o ka pāhare potassium ua ʻoi aku ka nui o ka iwi iwi i ko lākou iwi ʻaoʻao i lalo a me nā pūhaka ().

Hiki ke kōkua i ka pale ʻana i nā pōhaku hakuʻala

ʻO nā pōhaku hakuʻala nā ʻōpala o nā mea e hana ai i ka mimi paʻa (28).

ʻO ka kalipuna kahi mineral maʻamau i nā pōhaku hakuʻala, a hōʻike kekahi mau noiʻi e hoʻohaʻahaʻa ana ka potassium citrate i nā pae calcium i ka mimi (29,).

I kēia ala, hiki i ka potassium ke kōkua i ka hakakā ʻana i nā pōhaku hakuʻala.

Nui nā huaʻai a me nā mea kanu i loko o ka potassium citrate, no laila maʻalahi e hoʻohui i kāu papaʻai.

I loko o kahi makahiki ʻehā i hoʻopaʻa ʻia ma 45,619 kāne, ua ʻike nā kānaka ʻepekema i ka poʻe i hoʻopau i ka nui o ka pāhare potassium i kēlā me kēia lā i loaʻa ka 51% haʻahaʻa o nā pōhaku kōkō (3).

Pēlā nō, i kahi makahiki he 12 mau makahiki i hoʻopaʻa ʻia i nā wahine 91,731, ua ʻike nā kānaka ʻepekema ʻo ka poʻe i hoʻopau i ka nui o ka pāhare potassium i kēlā me kēia lā he 35% ka nui o ka maka o nā pōhaku hakuʻala ().

Hiki iā ia ke hōʻemi i ka paʻa wai

Hana ka paʻa wai ke kūkulu ʻia ka wai i loko o ke kino.

ʻO ka mōʻaukala, ua hoʻohana ʻia ka potassium e mālama ai i ka paʻa ʻana o ka wai ().

Hōʻike nā haʻawina e hiki i ka lawe ʻana i ka potassium kiʻekiʻe ke kōkua i ka hoʻemi ʻana i ka paʻa ʻana o ka wai e ka hoʻonui ʻana i ka mimi a me ka hoʻēmi ʻana i nā pae sodium (,,).

Hōʻuluʻulu Manaʻo: Hiki i kahi papaʻai waiwai potassium ke hoʻemi i ke kahe o ke koko a me ka paʻa ʻana o ka wai, pale aku i nā hahau a kōkua i ka pale ʻana i ka osteoporosis a me nā pōhaku hakuʻala.

Nā Kumuwaiwai o ka Potassium

Nui ka potasiuma i nā meaʻai āpau, keu hoʻi i nā huaʻai, nā lau a me nā iʻa.

ʻAe ka hapanui o nā luna olakino i ka loaʻa ʻana o 3,500-4,700 mg o ka potasiuma i kēlā me kēia lā e like me ka nui kūpono (, 36).

Eia pehea ka nui o ka potasiuma i hiki iā ʻoe ke loaʻa mai ka ʻai ʻana i kahi 3.5-auneke (100-gram) e lawelawe ana i nā meaʻai waiwai i kēia mineral (37).

• ʻO greens greets, kuke ʻia: 909 mg
• Yams, hoʻomoʻa ʻia: 670 mg
• ʻO nā pi Pinto, kuke ʻia: 646 mg
• Uala keʻokeʻo, hoʻomoʻa ʻia: 544 mg
• ʻO Portobello mushroom, 'ōlaʻi: 521 mg
• ʻApocado: 485 mg
• ʻUala, hoʻomoʻa ʻia: 475 mg
• Spinach, hoʻomoʻa ʻia: 466 mg
• Kale: 447 mg
• Salemona, kuke: 414 mg
• Maiʻa: 358 mg
• ʻO ka pī, kuke: 271 mg

Ma ka ʻaoʻao ʻē aʻe, ʻaʻole kahi ala maikaʻi loa nā mea hoʻoliʻiliʻi over-the-counter e hoʻonui ai i ka lawe ʻana i ka potassium.

I nā ʻāina he nui, ua kaupalena nā luna meaʻai i ka potassium i nā mea hoʻopuka over-the-counter i ka 99 mg, ʻoi aku ka liʻiliʻi ma mua o ka nui i hiki ke loaʻa iā ʻoe mai kahi lawelawe ʻana wale nō o nā meaʻai piha piha potassium ma luna (38).

ʻO kēia palena o ka 99-mg no ka mea ua ʻike ka nui o nā noiʻi i ka nui o ka potassium o ka potassium mai nā mea hoʻopili e hōʻino paha i ka ʻōpū a alakaʻi i ka make e ka arrhythmia puʻuwai (38,,).

Eia nō naʻe, hiki i ka poʻe i ʻeha i ka hemahema potasiuma ke loaʻa i kahi kauka mai kā lākou kauka no kahi hoʻopihapiha kiʻekiʻe.

Hōʻuluʻulu Manaʻo: Loaʻa ka potassium i nā ʻano huaʻai, nā mea kanu a me nā iʻa e like me ka salemona. Hōʻike ka hapa nui o nā luna olakino i ka loaʻa ʻana o 3,500-4,700 mg o ka potasiuma i kēlā me kēia lā.

Nā hopena o ka nui loa a ʻoi loa paha o ka pāhare potassium

Ma lalo o 2% o ko ʻAmelika hui pū me nā ʻōlelo a ka US no ka potassium ().

Eia nō naʻe, ʻaʻole hana iki kahi ʻai potassium haʻahaʻa i kahi hemahema (42, 43).

Ma ka hakahaka, hiki i nā hemahema ke lilo ka nui o ka potassium i ke kino. Hiki paha kēia i ka luaʻi kūpilikiʻi, diarrhea mau a i ʻole nā ​​hanana ʻē aʻe i lilo iā ʻoe ka nui o ka wai ().

He mea maʻamau ʻole ke kiʻi i ka nui o ka potasiuma. ʻOiai hiki ke hana inā lawe ʻoe i nā mea hoʻopili potassium he nui loa, ʻaʻohe hōʻike ikaika e hiki i nā mākua olakino ke nui ka nui o ka pāhare potassium mai nā meaʻai ().

Kū ka nui o ka potassium o ke koko ke hiki ʻole i ke kino ke hemo i ka mineral ma o ka mimi. No laila, pili ka hapanui i ka poʻe me ka hana maikaʻi ʻole o ka puʻuwai a i ʻole ka maʻi maʻi maʻi maʻi mau.

Hoʻohui ʻia, pono paha i kekahi mau heluna e kaupalena i kā lākou lawe ʻana i ka potassium, me nā mea me nā maʻi puʻuwai mau, nā mea e lawe ana i nā lāʻau kahe koko a me nā ʻelemākule, e like me ka hana maʻamau ʻana o ka hakuʻala me ka makahiki (,,).

Eia nō naʻe, aia kekahi mau hōʻike e hiki ai ke weliweli i ka lawe ʻana i nā mea kōkua potassium he nui loa. ʻO kā lākou liʻiliʻi liʻiliʻi e maʻalahi iā lākou e hoʻonui i ka (,).

ʻO ka ʻai nui ʻana i nā mea hoʻopihapiha i ka manawa hoʻokahi e lanakila paha i ka hiki i nā puʻupaʻa ke hemo i ka nui o ka potassium ().

Eia nō naʻe, he mea nui e ʻike pono i ka lawa ʻana o ka potassium i kēlā me kēia lā no ke olakino maikaʻi.

Heʻoiaʻiʻo loa kēia no nā poʻe ʻelemākule, ʻoiai ke kiʻekiʻe o ke koko, nā hahau, nā pōhaku a me nā osteoporosis i ʻike pinepine ʻia i waena o ka poʻe ʻelemākule.

Hōʻuluʻulu Manaʻo: ʻAʻole loaʻa nā hemahema o ka potassium a ʻoi aku paha ma o ka papaʻai. ʻOiai kēia, ʻo ka mālama ʻana i ka lawe ʻana i ka potassium kūpono he mea nui ia no kou olakino holoʻokoʻa.

Ka Laina Lalo

ʻO ka potassium kekahi o nā minela nui i ke kino.

Kōkua ia i ka hoʻoponopono ʻana i ke kaulike wai, ka hoʻohaʻahaʻa ʻana o nā mākala a me nā hōʻailona nerve.

ʻO ka mea hou aʻe, hiki i ka papa pālolo potassium kiʻekiʻe ke kōkua i ka hoʻohaʻahaʻa ʻana i ke kahe o ke koko a me ka paʻa ʻana o ka wai, pale aku i ka hahau a pale aku i ka osteoporosis a me nā pōhaku hakuʻala.

Minamina, he kakaikahi loa ka poʻe i loaʻa ka nui o ka pāʻina. I mea e loaʻa hou ai i kāu papaʻai, ʻai i nā meaʻai momona potassium, e like me nā greets beet, spinach, kale a me salmon.