Potassium e ukudla yisisekelo yokudla okunempilo

Chemical isici potassium, okuyinto etholakala emvelweni kuphela ngokuhlangana nezinye izingxenye, wenza indzima lebalulekile ukusebenza eziphilayo. Potassium - ingxenye ezinkulu cytoplasm, emakamu yayo oketshezini intracellular inakekelwa ezingeni elifanayo. Ngenxa yalokho lokweqisa cell umsebenzi potassium kokushiya neyodwa kuzo "ivuliwe" ngakho-okuthiwa i-sodium-potassium futha. Kuqukethwe uketshezi interstitial, i-sodium ne-potassium bayakwazi esihlobene futhi enze le misebenzi elandelayo:

• ukudala izimo ngoba imisipha Kufinyeta;
• silondoloze osmolarity wegazi;
• ukuhlinzekela ibhalansi acid-base;
• kujwayeleke ibhalansi uketshezi.

Isidumbu isidingo omdala nsuku zonke ukusuka ukudla 1800 - 5000 mg potassium. Isidingo salokhu macrocells kuxhomeke ezicini eziningana ezifana isisindo somzimba, isimo bokuphila, ezingeni lokuzivivinya nesimo sezulu. Potassium emikhiqizweni, kunalokho nokuqukethwe kwalo ambalwa kumele lenyuke nge ukusetshenziswa kwezidakamizwa isisu, ukujuluka kakhulu, isifo sohudo kanye nokuhlanza. Ukuntuleka kokukhulumisana potassium emzimbeni kungaholela sokuwohloka kwemisipha, imisipha ukukhubazeka, ukuphazamiseka ezinzwa ngiyibona ukudluliswa, ukuphazamiseka inhliziyo, okwehlisa ukukhula umzimba, kanye nezinkinga zobulili.

Okuqukethwe potassium imikhiqizo kufakwe ekudleni nsuku uvezwa Ithebula elingezansi, lapho idatha okulinganiselwa ku amagugu etholwe ngenxa izifundo eziningi amasampuli ethathwe ezindaweni ezahlukene.

Ibuye ibe potassium imikhiqizo ezingekho ethebuleni. lekubukana nemfundzi ngamunye, ubhontshisi kanye ubhontshisi, okuyizinto kuwumthombo wamaprotheni zemifino. Ubhontshisi anesikhundla alawula okuhlukahlukene eziningi kazwelonke, futhi namakhulu izinhlobo isikhule emhlabeni wonke. Umholi phakathi imidumba izazi neyaziwayo emabhontjisi elimhlophe, 100 igramu ingxenye yomzimba onikeza 561 mg potassium, okuyinto 16% RDA.

A umthombo othembekile potassium kuthiwa izithelo (amabhilikosi, amakhiwane, izinsuku, asithena), okusanhlamvu lonke, amazambane, eziningi nezithelo ezintsha amajikijolo (ubhanana, ikiwi, ukwatapheya, ikhabe, cherry, black currant, ijikijolo, ugqumugqumu) omisiwe.

Asinakuwushalazela izinhlanzi, izinhlobo ezithile ezingasetshenziswa kakhulu kuthinte nokwaneliseka isidingo samanzi emzimbeni ukuze potassium. Ngokwesibonelo, ingxenye 100-igramu salmon ukunikeza 534 mg noma 15% imfuneko nsuku zonke, futhi ingxenye efanayo i-halibut, tuna, mackerel, inhlanzi, i-cod, ulwandle bass futhi trout - 11% of imfuneko nsuku zonke.

Ethebuleni "potassium emikhiqizweni equkethe inani elikhulu macroelements" elingaziwa umkhiqizo iqhawe potassium okuqukethwe. Ziyakwazi omiswe utamatisi, equkethe amagremu 100 umkhiqizo oluyigugu 3400 mg potassium.