Potassium shine na uku, mafi muhimmanci a jikin mutum. Yana taka muhimmiyar rawa a cikin lafiyarmu, domin yana da alhakin gyaran jini, da kuma aiki na tsarin kwayoyin jijiyoyin jiki.
Don ma'aunin potassium a cikin jiki ya hadu da kodan - ta hanyar su, yawancin ya fitar da waje. Saboda wannan dalili, mutane da cututtukan koda ya kamata ba su hada da abincinsu na abincin da ke cike da potassium a cikin manyan nau'o'i ba.
Rashin potassium a cikin jiki yana da wuya, kamar yadda ake samu potassium a cikin abincin da muke ci kullum (ruwan 'ya'yan itace orange, ayaba, alayyafo, wake, lentils, yogurt, madara mai yalwa, kifi).
Rashin potassium a jiki yana iya fusatar da wadannan dalilai:
- matsanancin zawo;
- marasa ciwon sukari;
- abincin da aka rage a cikin adadin kuzari (kasa da calories 800 a rana);
- shan giya na kullum;
- Jigilar wasanni masu yawa;
- Amfani da diuretics da laxatives na dogon lokaci.
Wasu daga cikin manyan bayyanar cututtuka a cikin jiki sune:
- ji na gajiya da atony a cikin tsokoki;
- na zuciya arrhythmia;
- ciwon kai;
- suma;
- ƙwayoyin tsoka;
- tremor.
Yawancin lokaci da ake bukata na balagaggu a cikin potassium shine kimanin 2,000 MG kowace rana. Irin wannan potassium da muke samu a cikin kayan abinci masu zuwa: a cikin ayaba 4, ko a tumatir 5, ko a dankali 4.
Abincin mai arziki a potassium yana da mahimmanci ga 'yan wasa - domin ya rufe asarar muscle da potassium, wanda a lokacin da ake yin horo mai tsanani daga jiki ta gumi.
Mutane da yawa suna kiran hanyar abinci mai tsanani da yawancin sodium (gishiri). Duk da haka, mafi yawancin mutane ba su san cewa yin amfani da kima ba tare da abincin da ba ya dauke da potassium zai haifar da karuwa a matsa lamba. Kwayoyin antihypertensive na potassium shine cewa yana taimaka wajen cire sodium salts daga jiki. Bugu da ƙari, potassium ya rushe tasoshin jini, don haka yana taimakawa aikin kirki na zuciya.
Wani muhimmin abu na potassium shi ne ya shiga cikin kwakwalwa. Tashoshin potassium a cikin kwakwalwa suna taka muhimmiyar rawa wajen tafiyar da ƙwaƙwalwar ajiya da koya. Wasu nazarin sun nuna rashin yiwuwar annobar cutar a cikin mutanen da suke cin abinci mai yawa da ke dauke da potassium. A cikin masu ciwon sukari, rashin potassium a cikin abinci zai iya rage yawan glucose na jini, haifar da hypoglycemia.
Wadansu sunyi imanin cewa potassium na da kayan magungunan kariya, saboda yana motsa jikin bayan danniya. Potassium yana da hannu a cikin metabolism na fats, sunadarai da kuma carbohydrates, taimakawa wajen rufewa daga cikin wadannan na gina jiki. Bugu da ƙari, potassium yana da alhakin haɓaka muscle.
Idan potassium da ke cikin abubuwan da ke cikin abinci ya shiga cikin jiki da yawa, yawancinsa zai haifar da matsaloli masu zuwa:
- cin zarafin zuciya;
- rashin aikin gwanon kidaya;
- ci gaban urolithiasis;
- paralysis daga cikin extremities (musamman lokuta mai tsanani).
Yaya yawan potassium ke cikin potassium, zaka iya gano daga teburin da ke gaba (MG / 100 g):
- madara a cikin foda mai-kyauta - 1650;
- koko foda - 1300;
- madara foda a m - 1270;
- samfurori daga bran - 1070;
- wake - 850;
- kwayoyi salted - 680;
- alayyafo Boiled - 490;
- kwayoyi ba tare da tabbacin - 470;
- tafarnuwa - 373;
- Kyafaffen kifi - 360;
- Ayaba - 350;
- Boiled dankali - 330;
- hanta soyayyen - 300;
- balagagge tumatir - 290;
- leeks Boiled - 280;
- Fig. 270;
- nutse - 260;
- black kabeji raw - 240;
- letas raw - 240;
- barkono mai dadi mai rai - 210;
- oranges - 200;
- Sausages - 190;
- salami - 160;
- Sanwicin melted cheeses - 150;
- yoghurt shawo - 150;
- sabon madara madara - 150;
- nama mai gwangwani - 140;
- albasa - 140;
- a lemun tsami (ruwan 'ya'yan itace) - 140;
- fararen fata - 130;
- pears - 130;
- biskit irin crackers - 120;
- watermelons - 120;
- apples - 120;
- masarar masara - 99;
- brynza - 70;
- man shanu, salted - 15;
- salgar margarine - 5.
Haɗa potassium a cikin abincinku! Abincin da potassium ne na kowa kuma yana samuwa a farashin. Kada ka manta cewa ma'aunin potassium shine babban abun ciki na sodium cikin jiki kuma zai iya kare katunan jini - don haka zuciya.