Kodi Mumafunikira Potaziyamu Yanji Tsiku Lililonse?

Zamkati

• Kodi potaziyamu ndi chiyani?
• Kodi Anthu Ambiri Amafooka?
• Zakudya Zabwino Kwambiri za Potaziyamu
• Ubwino Wathanzi wa Potaziyamu
• Kodi Muyenera Kugwiritsa Ntchito Ndalama Zingati Tsiku Lililonse?
• Kodi Muyenera Kumwa Zakudya Zowonjezera?
• Kodi Pali Zochuluka Motani?
• Mfundo Yofunika Kwambiri

Potaziyamu ndiye mchere wachitatu wambiri m'thupi lanu, ndipo umagwira ntchito yayikulu mthupi (1).

Komabe, ndi anthu ochepa okha omwe amadya zokwanira. M'malo mwake, pafupifupi 98% ya achikulire onse ku US sakukumana ndi malingaliro azakudya tsiku lililonse ().

Nkhaniyi ikuwuzani kuchuluka kwa potaziyamu yemwe mumafunikira patsiku, komanso chifukwa chake kuli kofunikira pa thanzi lanu.

Kodi potaziyamu ndi chiyani?

Potaziyamu ndi mchere wofunikira kwambiri komanso electrolyte. Amapezeka mumitundu yonse yazakudya, kuphatikiza masamba, masamba ndi nsomba, monga nsomba.

Pafupifupi 98% ya potaziyamu mthupi lanu amapezeka mkati mwa maselo. Mwa izi, 80% imapezeka mkati mwa maselo am'minyewa, pomwe 20% ili m'mafupa, chiwindi ndi maselo ofiira amwazi ().

Mchere uwu umagwira ntchito yofunikira mthupi m'njira zosiyanasiyana. Amakhudzidwa ndikumangika kwa minofu, kugwira ntchito kwa mtima ndikuwongolera bwino madzi (4,).

Ngakhale kufunikira kwake, ndi anthu ochepa padziko lonse lapansi omwe amapeza mchere wambiri (,).

Chakudya chokhala ndi potaziyamu ambiri amakhala ndi chiopsezo chotsika kwambiri cha kuthamanga kwa magazi, miyala ya impso ndi kufooka kwa mafupa, mwa zina zabwino (,, 10).

Chidule: Potaziyamu ndi mchere wofunikira komanso electrolyte. Zimakhudzidwa ndikumangika kwa minofu, kugwira ntchito kwa mtima ndikuwongolera momwe madzi amayendera.

Kodi Anthu Ambiri Amafooka?

Tsoka ilo, achikulire ambiri samadya potaziyamu okwanira ().

M'mayiko ambiri, zakudya zakumadzulo nthawi zambiri zimakhala zolakwa, mwina chifukwa zimakonda zakudya zopangidwa, zomwe sizodziwika bwino za mcherewu (11).

Komabe, chifukwa chakuti anthu sakupeza zokwanira sizitanthauza kuti akusowa.

Kuperewera kwa potaziyamu, komwe kumatchedwanso hypokalemia, kumadziwika ndi potaziyamu wochepera 3.5 mmol pa lita ().

Chodabwitsa ndichakuti, kuchepa kwafupipafupi sikumachitika chifukwa chosowa potaziyamu muzakudya [13].

Nthawi zambiri zimachitika thupi likataya potaziyamu wochuluka kwambiri, monga matenda otsekula m'mimba kapena kusanza. Muthanso kutaya potaziyamu ngati mukumwa ma diuretics, omwe ndi mankhwala omwe amachititsa kuti thupi lanu lisawonongeke madzi (,).

Zizindikiro zakusowa zimadalira magazi anu. Nazi zizindikiro za magawo atatu akusowa ():

• Kuperewera pang'ono: Munthu akakhala ndi mulingo wamagazi wa 3-3.5 mmol / l. Nthawi zambiri sichikhala ndi zizindikiro.
• Kuperewera pang'ono: Zimachitika pa 2.5-3 mmol / l. Zizindikiro zake zimaphatikizapo kupunduka, kupweteka kwa minofu, kufooka komanso kusapeza bwino.
• Kulephera kwakukulu: Zimachitika osachepera 2.5 mmol / l. Zizindikiro zake zimaphatikizapo kugunda kwamtima mosasinthasintha komanso ziwalo.

Chidule: Kuperewera kwa potaziyamu sikwachilendo. Komabe, achikulire ambiri samadya zokwanira za mchere wofunikayu.

Zakudya Zabwino Kwambiri za Potaziyamu

Njira yabwino yowonjezeretsa potaziyamu ndikudyetsa.

Potaziyamu imapezeka mu zakudya zosiyanasiyana, makamaka zipatso ndi ndiwo zamasamba.

Chifukwa cha umboni wosakwanira kumbuyo kwa mchere, akatswiri azakudya sanazindikire Reference Daily Intake (RDI).

RDI ndiye kuchuluka kwa michere tsiku lililonse yomwe imatha kukwaniritsa zosowa za 97-98% ya anthu athanzi (16).

Pansipa pali zakudya zina zomwe zimapezeka potaziyamu wabwino, komanso kuchuluka kwake momwe muliri mu 3.5-ounce (100-gramu) yotumizira (17):

• Beet amadyera, yophika: 909 mg
• Yams, wophika: 670 mg
• Mbatata zoyera, zophika: 544 mg
• Soya, yophika: 539 mg wa
• Peyala: 485 mg
• Mbatata, yophika: 475 mg
• Sipinachi, yophika: 466 mg
• Nyemba za Edamame: 436 mg
• Salimoni, yophika: 414 mg
• Nthochi: 358 mg

Chidule: Zakudya zosiyanasiyana ndizopangira potaziyamu wabwino, kuphatikizapo masamba a beet, zilazi, mbatata ndi sipinachi.

Ubwino Wathanzi wa Potaziyamu

Chakudya cholemera potaziyamu chimalumikizidwa ndi maubwino ena athanzi. Itha kupewa kapena kuchepetsa mavuto osiyanasiyana azaumoyo, kuphatikiza:

• Kuthamanga kwa magazi: Kafukufuku wochuluka wasonyeza kuti zakudya zopatsa potaziyamu zimachepetsa kuthamanga kwa magazi, makamaka kwa anthu omwe ali ndi kuthamanga kwa magazi (,,).
• Kuzindikira kwa mchere: Anthu omwe ali ndi vutoli amatha kuwonjezeka ndi kuthamanga kwa magazi kwa 10% atadya mchere. Chakudya chokhala ndi potaziyamu chambiri chimatha kuthetsa chidwi chamchere (20,).
• Chilonda: Kafukufuku wochuluka wasonyeza kuti zakudya zopatsa potaziyamu zitha kuchepetsa kupwetekedwa ndi 27% (, 23,,).
• Kufooka kwa mafupa: Kafukufuku wasonyeza kuti chakudya chokhala ndi potaziyamu chambiri chingathandize kupewa kufooka kwa mafupa, komwe kumayambitsa chiwopsezo cha mafupa (,,,).
• Impso miyala: Kafukufuku apeza kuti zakudya zomwe zili ndi potaziyamu zambiri zimakhala ndi chiopsezo chotsika kwambiri cha miyala ya impso kuposa zomwe zimadya mcherewu (10,).

Chidule: Kudya zakudya za potaziyamu kungachepetse kuthamanga kwa magazi komanso mphamvu ya mchere ndipo kungachepetse chiopsezo cha sitiroko. Kuphatikiza apo, zitha kuthandiza kupewa kufooka kwa mafupa ndi miyala ya impso.

Kodi Muyenera Kugwiritsa Ntchito Ndalama Zingati Tsiku Lililonse?

Zosowa zanu za potaziyamu tsiku ndi tsiku zimatha kutengera zinthu zosiyanasiyana, kuphatikiza thanzi lanu, magwiridwe antchito anu komanso mtundu wanu.

Ngakhale kulibe RDI ya potaziyamu, mabungwe padziko lonse lapansi alimbikitsa kumwa osachepera 3,500 mg patsiku kudzera muzakudya (, 30).

Mabungwewa akuphatikiza World Health Organisation (WHO), ndi mayiko kuphatikiza UK, Spain, Mexico ndi Belgium.

Maiko ena, kuphatikiza US, Canada, South Korea ndi Bulgaria, amalimbikitsa kumwa osachepera 4,700 mg patsiku kudzera pachakudya ().

Chosangalatsa ndichakuti, zikuwoneka kuti anthu akamadya zoposa 4,700 mg patsiku, zimawoneka kuti pamakhala zabwino zochepa kapena zopanda phindu (, 23).

Komabe, pali magulu angapo a anthu omwe atha kupindula kuposa ena pakukwaniritsa malingaliro apamwamba. Anthu awa ndi awa:

• Othamanga: Omwe amachita zolimbitsa thupi kwakutali komanso mwamphamvu amatha kutaya potaziyamu yochuluka kudzera thukuta ().
• Afirika Achimereka: Kafukufuku apeza kuti kudya 4,700 mg wa potaziyamu tsiku lililonse kumatha kuthetsa kukhudzika kwa mchere, zomwe zimafala kwambiri pakati pa anthu ochokera ku Africa American (20).
• Magulu omwe ali pachiwopsezo chachikulu: Anthu omwe ali pachiwopsezo cha kuthamanga kwa magazi, miyala ya impso, kufooka kwa mafupa kapena sitiroko atha kupindula ndikudya potaziyamu osachepera 4,700 mg patsiku (10,,,).

Mwachidule, yesetsani kudya 3,500-4,700 mg wa mcherewu patsiku kuchokera ku zakudya. Anthu omwe amafunikira potaziyamu yambiri ayenera kutsata kumapeto.

Chidule: Munthu wamkulu wathanzi ayenera kukhala ndi cholinga chodya potaziyamu 3,500-4,700 mg tsiku lililonse kuchokera ku zakudya. Magulu ena a anthu amayenera kudya osachepera 4,700 mg patsiku.

Kodi Muyenera Kumwa Zakudya Zowonjezera?

Chodabwitsa ndichakuti, zowonjezera potaziyamu nthawi zambiri sizomwe zimapangitsa mcherewu.

US Food and Drug Administration (FDA) imachepetsa potaziyamu mankhwala enaake osapitilira 100 mg potumikirira - 2% yokha yamalamulo aku US (31).

Komabe, izi sizikugwiritsa ntchito mitundu ina ya zowonjezera potaziyamu.

Kutenga mchere wochuluka kwambiri kungayambitse kuchuluka kwa magazi m'magazi, omwe amadziwika kuti hyperkalemia. Nthawi zina, izi zimatha kubweretsa kugunda kwamtima mosasinthasintha, kotchedwa mtima arrhythmia, komwe kumatha kupha (,).

Kuphatikiza apo, kafukufuku wapeza kuti zowonjezera potaziyamu zomwe zimapereka kuchuluka kwakukulu zitha kuwononga matumbo (34, 35).

Komabe, anthu omwe akusowa kapena omwe ali pachiwopsezo chofooka angafunike chowonjezera cha potaziyamu. Pakadali pano, madokotala amatha kukupatsani mankhwala owonjezera komanso kuti akuwonetseni momwe mungachitire.

Chidule: Zowonjezera potaziyamu sizofunikira kwa munthu wamkulu wathanzi. Komabe, anthu ena amapatsidwa mankhwala owonjezera.

Kodi Pali Zochuluka Motani?

Potaziyamu wochuluka m'magazi amadziwika kuti hyperkalemia. Vutoli limadziwika ndi mulingo wamagazi wopitilira 5.0 mmol pa lita imodzi, ndipo imatha kukhala yowopsa.

Kwa munthu wamkulu wathanzi, palibe umboni woti potaziyamu wazakudya zimatha kuyambitsa hyperkalemia (16).

Pachifukwa ichi, potaziyamu yochokera ku zakudya ilibe gawo lokwanira lololera. Awa ndi akulu akulu omwe amatha kudya tsiku limodzi popanda zovuta ().

Hyperkalemia imakhudza anthu omwe ali ndi vuto la impso, kapena anthu omwe amamwa mankhwala omwe angakhudze impso.

Izi ndichifukwa choti potaziyamu wochulukirapo amachotsedwa ndi impso. Chifukwa chake, kusagwira bwino ntchito kwa impso kumatha kubweretsa kuchuluka kwa mchere m'mwazi ().

Komabe, kusagwira bwino ntchito kwa impso sindiko kokha komwe kumayambitsa matenda a hyperkalemia. Kutenga zowonjezera potaziyamu kungayambitsenso (,,).

Poyerekeza ndi zakudya, zowonjezera potaziyamu ndizochepa komanso zosavuta kutenga. Kutenga zochuluka nthawi imodzi kumatha kulemetsa impso kuthekera kochotsa potaziyamu wochuluka ().

Kuphatikiza apo, pali magulu angapo a anthu omwe angafunike mchere wocheperako kuposa ena, kuphatikiza:

• Anthu omwe ali ndi matenda a impso: Matendawa amachulukitsa chiopsezo cha hyperkalemia. Anthu omwe ali ndi matenda a impso ayenera kufunsa adotolo kuchuluka kwa potaziyamu yoyenera kwa iwo (,).
• Omwe amamwa mankhwala a magazi: Mankhwala ena a kuthamanga kwa magazi, monga ACE inhibitors, amatha kuonjezera chiopsezo cha hyperkalemia. Anthu omwe amamwa mankhwalawa angafunike kuti ayang'ane potaziyamu (,).
• Anthu okalamba: Anthu akamakalamba, ntchito yawo ya impso imachepa. Okalamba amakhalanso omwa kumwa mankhwala omwe amakhudza chiopsezo cha matenda a hyperkalemia (,).

Chidule: Zimakhala zovuta kuti munthu wathanzi wathanzi azolowere potaziyamu pazakudya. Komabe, anthu omwe ali ndi mavuto a impso, komanso okalamba komanso omwe amamwa mankhwala a kuthamanga kwa magazi, angafunike potaziyamu wochepa.

Mfundo Yofunika Kwambiri

Potaziyamu ndi mchere wofunikira komanso ma electrolyte omwe amakhudzidwa ndimagwira ntchito kwa mtima, kupindika kwa minofu ndi madzi.

Kudya kwambiri kungathandize kuchepetsa kuthamanga kwa magazi, kuzindikira kwa mchere komanso kuwopsa kwa sitiroko. Kuphatikiza apo, imatha kuteteza motsutsana ndi kufooka kwa mafupa ndi miyala ya impso.

Ngakhale ndikofunikira, ndi anthu ochepa padziko lonse lapansi omwe amapeza potaziyamu wokwanira. Munthu wamkulu wathanzi ayenera kukhala ndi cholinga chodya 3,500-4,700 mg tsiku lililonse kuchokera ku zakudya.

Kuti muonjezere kudya, onjezerani zakudya zochepa za potaziyamu muzakudya zanu, monga sipinachi, masamba a beet, mbatata ndi nsomba, monga nsomba.