Potassium a cikin abinci da samar da tushen lafiya cin

Chemical kashi potassium, wadda ake samu a yanayin kawai a tare da sauran gyara, ya yi aikin muhimmiyar rawa a cikin aiki na rayayyun kwayoyin halitta. Potassium - manyan bangaren na cytoplasm, tare da maida hankali a cikin kwayuka ruwa ne kiyaye a wannan matakin. A sakamakon wuce haddi cell aiki potassium da barin daya daga cikinsu ne "kunna" da ake kira sodium-potassium famfo. Dauke da interstitial ruwa, sodium da kuma potassium ne aikin m kuma yi da wadannan ayyuka:

• haifar da yanayi na tsoka contractions.
• kula da osmolarity na jini.
• samar da acid-balance tushe.
• normalize ruwa balance.

A jikin wani adult kullum bukatar samun daga abinci 1800 - 5000 MG na potassium. Bukatar wannan macrocells dogara da dalilai da dama kamar jiki nauyi, physiological jihar, matakin jiki aiki da kuma sauyin yanayi. Potassium a cikin kayayyakin, wajen da gwada yawa abun ciki ya kamata a ƙara da yin amfani da diuretic kwayoyi, profuse sweating, zawo da amai. Rashin potassium a cikin jiki zai iya kai ga murdede dystrophy, tsoka inna, tashin hankali na jijiya turu watsa, rushewa daga cikin zuciya, inda hakan ya ci gaban da kwayoyin, kazalika da jima'i tabarbarewa.

A potassium abun ciki na kayayyakin kunshe a cikin kullum rage cin abinci da aka gabatar a tebur a kasa, inda data ake kaddarance dabi'u samu a sakamakon yawa karatu na samfurori dauka daga wurare daban-daban.

Yana kuma ƙunshi potassium a kayayyakin da cewa ba su kunshe a tebur. Mutane daya-daya da hankali, wake da kuma wake, wanda suke a tushen furotin xin kayan lambu. Wake zauna a rinjaye matsayi a da yawa na kasa abincin, da kuma daruruwan iri da girma a duniya. Babbansu legumes nutritionists gane fari wake, 100 gram rabo daga jiki wanda ya bada 561 MG na potassium, wanda shi ne 16% RDA.

A dogara source na potassium sun bushe 'ya'yan itatuwa (apricots, da ɓaure, kwanakin, prunes), dukan hatsi, dankali, da yawa nunannun' ya'yan itatuwa da kuma berries (ayaba, kiwi, avocado, kankana, ceri, black currant, blackberry, guzberi).

Ba za mu iya watsi da kifi, wasu jinsunan wanda zai iya muhimmanci shafi da gamsuwa na jiki ta bukatar potassium. Alal misali, a 100-gram rabo daga kifi samar 534 MG ko 15% na kullum da ake bukata, da kuma mai kama da rabo daga halibut, tuna, mackerel, herring, cod, teku bass da kifi - 11% na kullum da ake bukata.

A tebur "Potassium a cikin kayayyakin dauke da mafi girma da adadin macroelements" Unknown samfurin Zakaran potassium abun ciki. Su rãnã-bushe da tumatir, dauke da 100 grams na m samfurin 3400 MG na potassium.