Me Potassium ke yiwa Jikin ku? Cikakken Nazari

Wadatacce

• Mene ne sinadarin potassium?
• Yana Taimakawa Daidaita Ruwan Daidaito
• Potassium Yana da Mahimmanci ga Tsarin Jijiyoyi
• Potassium yana taimakawa wajen daidaita tsoka da ciwon zuciya
• Amfanin Magungunan Potassium a Lafiya
• Zai Iya Taimaka Rage Hawan Jini
• Zan Iya Taimakawa Wajan Shafa
• Zai Iya Taimakawa wajen Yin Osteoporosis
• Zai Iya Taimakawa Kan Dutse
• Yana Iya Rage Ruwa
• Tushen sinadarin Potassium
• Sakamakon yawaitar Potassium
• Layin .asa

Mahimmancin potassium ba shi da daraja sosai.

Wannan ma'adanai an kasafta shi azaman lantarki saboda yana da matukar tasiri a ruwa. Lokacin da aka narke a cikin ruwa, yana samar da ions masu ƙarfin gaske.

Wannan kayan na musamman yana ba shi damar gudanar da wutar lantarki, wanda ke da mahimmanci ga matakai da yawa cikin jiki.

Abin sha'awa shine, cin abinci mai wadataccen potassium yana da alaƙa da fa'idodi masu ƙarfi masu ƙarfi na lafiya. Yana iya taimakawa rage hawan jini da riƙe ruwa, kariya daga shanyewar jiki da kuma taimakawa hana osteoporosis da tsakuwar koda (,, 3,).

Wannan labarin yana ba da cikakken bayani game da potassium da abin da yake yi don lafiyar ku.

Mene ne sinadarin potassium?

Potassium shine na uku mafi yawan ma'adinai a jiki (5).

Yana taimakawa jiki wajen daidaita ruwa, aika siginar jijiyoyi da daidaita raunin tsoka.

Kusan kashi 98 cikin 100 na sinadarin potassium a jikinka ana samunsa a cikin kwayoyin jikinku. Daga wannan, ana samun kashi 80% a cikin kwayoyin jijiyoyin ku, yayin da sauran kashi 20% ana iya samun su a kashin ku, hanta da kuma jajayen kwayoyin jinin ku ().

Da zarar cikin jikinka, yana aiki ne a matsayin lantarki.

Lokacin cikin ruwa, wutan lantarki yakan narke izuwa wasu ion masu kyau ko marasa kyau waɗanda suke da ikon gudanar da wutar lantarki. Ion ion potassium suna ɗaukar caji mai kyau.

Jikinku yana amfani da wannan wutar lantarki don gudanar da matakai iri-iri, gami da daidaita ruwa, siginar jijiyoyi da raunin jijiyoyi (7, 8).

Sabili da haka, ƙarami ko babba adadin lantarki a cikin jiki na iya shafar yawancin ayyuka masu mahimmanci.

Takaitawa: Potassium muhimmin ma'adinai ne wanda ke aiki a matsayin lantarki. Yana taimakawa daidaita daidaiton ruwa, siginar jijiyoyi da raunin tsoka.

Yana Taimakawa Daidaita Ruwan Daidaito

Jikin yana da kusan 60% na ruwa ().

Ana samun kashi 40% na wannan ruwan a cikin ƙwayoyinku a cikin wani abu da ake kira intracellular fluid (ICF).

Ragowar ana samunsa a wajan sel a wurare kamar su jininka, ruwan kashin baya da tsakanin kwayar. Wannan ruwa shi ake kira extracellular fluid (ECF).

Abin sha'awa, yawan ruwa a cikin ICF da ECF yana shafar haduwar su ta hanyar lantarki, musamman potassium da sodium.

Potassium shine babban wutan lantarki a cikin ICF, kuma shine yake tantance yawan ruwan da ke cikin ƙwayoyin. Akasin haka, sodium shine babban wutan lantarki a cikin ECF, kuma yana tantance yawan ruwa a wajen ƙwayoyin.

Adadin wutan lantarki dangane da yawan ruwa ana kiransa osmolality. A karkashin yanayi na yau da kullun, osmolality iri daya ne a ciki da wajen sel.

A sauƙaƙe, akwai daidaitattun daidaito na lantarki a waje da kuma cikin ƙwayoyinku.

Koyaya, lokacin da osmolality bai zama daidai ba, ruwa daga gefe tare da wutan lantarki kaɗan zai motsa zuwa gefe tare da ƙarin wutan lantarki don daidaita ƙididdigar lantarki.

Wannan na iya haifar da sel su ragu yayin da ruwa ke motsawa daga cikinsu, ko kumbura da fashewa yayin da ruwa ke shiga cikin su (10).

Wannan shine dalilin da ya sa yana da mahimmanci don tabbatar da cinye madaidaicin lantarki, ciki har da potassium.

Kula da ma'aunin ruwa mai kyau yana da mahimmanci don ƙoshin lafiya. Rashin daidaiton ruwa na iya haifar da rashin ruwa, wanda hakan yana shafar zuciya da koda (11).

Cin abinci mai wadataccen sinadarin potassium da kasancewa cikin ruwa yana iya taimakawa wajen kiyaye daidaiton ruwa mai kyau.

Takaitawa: Daidaitaccen ruwan sha yana shafar lantarki, galibi potassium da sodium. Cin abinci mai wadataccen sinadarin potassium na iya taimaka maka kula da ma'aunin ruwa mai kyau.

Potassium Yana da Mahimmanci ga Tsarin Jijiyoyi

Tsarin juyayi yana watsa sakonni tsakanin kwakwalwarka da jikinka.

Wadannan sakonnin ana isar dasu ne ta hanyar motsin jijiyoyi kuma suna taimakawa wajen daidaita raunin jijiyoyinka, bugun zuciya, karfin tunani da sauran ayyukan jiki ().

Abin sha'awa, motsawar jijiyoyi ana haifar da su ne ta hanyar ion sodium da ke motsawa cikin sel da ions potassium waɗanda ke motsawa daga ƙwayoyin.

Motsi na ions yana canza ƙarfin kwayar halitta, wanda ke kunna motsawar jijiya (13).

Abun takaici, raguwar matakan jini na sinadarin potassium na iya shafar karfin jiki don samar da jijiya ().

Samun wadataccen sinadarin potassium daga abincinka na iya taimaka maka kula da lafiyar jijiyoyin jiki.

Takaitawa: Wannan ma'adinan yana taka muhimmiyar rawa wajen kunna motsawar jijiyoyi a duk cikin tsarinku na juyayi. Hanyoyin jijiyoyi suna taimakawa daidaita ƙwanƙwasa tsoka, bugun zuciya, ƙwarewa da sauran matakai.

Potassium yana taimakawa wajen daidaita tsoka da ciwon zuciya

Tsarin juyayi yana taimakawa daidaita ƙwanƙwasa tsoka.

Koyaya, canjin matakan potassium na jini na iya shafar siginar jijiyoyi a cikin tsarin juyayi, yana raunana raunin tsoka.

Duk matakan ƙananan jini da na jini na iya shafar motsin jijiya ta hanyar sauya ƙarfin ƙarfin ƙwayoyin jijiyoyi (,).

Hakanan ma'adinan yana da mahimmanci ga lafiyayyar zuciya, saboda motsinta a ciki da daga ƙwayoyin halitta yana taimakawa wajen riƙe bugun zuciya na yau da kullun.

Lokacin da matakan jini na ma'adinai suka yi yawa, zuciya na iya zama mai faduwa da rauni. Wannan na iya raunana rauninta kuma ya haifar da bugun zuciya mara kyau (8).

Hakanan, ƙananan matakai a cikin jini na iya canza bugun zuciya (15).

Lokacin da zuciya bata buga yadda yakamata ba, ba zata iya tura jini zuwa kwakwalwa ba, gabobi da tsokoki.

A wasu lokuta, bugun zuciya, ko bugun zuciya mara tsari, na iya zama sanadin mutuwa kuma ya haifar da mutuwar kwatsam ().

Takaitawa: Matakan na sinadarin potassium suna da tasirin gaske kan raunin jijiyoyin jiki. Matakan da aka canza zasu iya haifar da rauni na tsoka, kuma a cikin zuciya, suna iya haifar da bugun zuciya mara tsari.

Amfanin Magungunan Potassium a Lafiya

Amfani da abinci mai wadataccen potassium yana da alaƙa da fa'idodi masu yawa na kiwon lafiya.

Zai Iya Taimaka Rage Hawan Jini

Hawan jini ya shafi kusan ɗaya cikin ukun Amurkawa ().

Yana da haɗari ga cututtukan zuciya, babban dalilin mutuwa a duk duniya (18).

Abincin mai wadataccen potassium na iya rage hawan jini ta hanyar taimakawa jiki cire sodium mai yawa (18).

Yawan sinadarin sodium na iya daukaka hawan jini, musamman ga mutanen da hawan jini ya riga ya yi girma ().

Wani bincike da aka gudanar kan bincike guda 33 ya gano cewa lokacin da mutane masu hawan jini suka kara yawan sinadarin na potassium, sai hawan jininsu ya ragu da 3.49 mmHg, yayin da karfinsu na diastolic ya ragu da 1.96 mmHg ().

A wani binciken da ya hada da mahalarta 1,285 masu shekaru 25 zuwa 64, masana kimiya sun gano cewa mutanen da suka fi cin potassium mafi yawa sun rage hawan jini, idan aka kwatanta da mutanen da suka fi cin kadan.

Wadanda suka cinye mafi yawan suna da cutar hawan jini wanda yakai 6 mmHg kasa da kuma karfin jini wanda yakai 4 mmHg kasa, a matsakaita ().

Zan Iya Taimakawa Wajan Shafa

Shanyewar jiki na faruwa ne lokacin da rashin ƙarancin jini zuwa kwakwalwa. Shine dalilin mutuwar fiye da Amurkawa 130,000 a kowace shekara ().

Yawancin karatu sun gano cewa cin abinci mai wadataccen sinadarin potassium na iya taimakawa rigakafin shanyewar jiki (,).

A cikin nazarin nazarin 33 da suka hada da mahalarta 128,644, masana kimiyya sun gano cewa mutanen da suka fi cin potassium mafi yawa suna da kashi 24% na haɗarin bugun jini fiye da mutanen da suka ci mafi ƙarancin ().

Bugu da ƙari, nazarin nazarin 11 tare da mahalarta 247,510 ya gano cewa mutanen da suka fi yawan potassium suna da ƙananan haɗarin bugun jini 21%. Sun kuma gano cewa cin abinci mai wadataccen ma'adinan yana da nasaba da rage barazanar kamuwa da ciwon zuciya ().

Zai Iya Taimakawa wajen Yin Osteoporosis

Osteoporosis yanayi ne wanda yake cike da kasusuwa da kasusuwa.

Yana da alaƙa sau da yawa ga ƙananan matakan alli, muhimmin ma'adinai don lafiyar ƙashi ().

Abin sha'awa, karatuna sun nuna cewa cin abinci mai cike da sinadarin potassium na iya taimakawa wajen hana cutar sanyin kashi ta hanyar rage yawan sinadarin calcium da jiki ke rasawa ta hanyar fitsari (24, 25,).

A cikin wani bincike a cikin mata 62 masu lafiya masu shekaru tsakanin 45-55, masana kimiyya sun gano cewa mutanen da suka fi yawan potassium suna da mafi girman jimlar kashi ().

A wani binciken da aka yi tare da mata masu dauke da cutar sankara har 994, masana kimiyya sun gano cewa wadanda suka fi cin potassium sun fi yawan kasusuwa a kashin bayansu da kashin bayansu ().

Zai Iya Taimakawa Kan Dutse

Dutse na koda sune dunkulen kayan da zasu iya zama cikin fitsari mai hankali (28).

Calcium ma'adanai ne na yau da kullun a cikin duwatsun koda, kuma bincike da yawa na nuna cewa citrate na citta yana saukar da matakan alli a cikin fitsari (29,).

Ta wannan hanyar, sanadarin na iya taimakawa wajen yakar duwatsun koda.

Yawancin 'ya'yan itatuwa da kayan marmari da yawa suna ƙunshe da citrate na potassium, saboda haka yana da sauƙin ƙarawa zuwa abincinku.

A cikin binciken shekaru hudu a cikin maza 45,619, masana kimiyya sun gano waɗanda ke cinye mafi yawan potassium a kowace rana suna da ƙananan haɗarin 51% na haɗarin duwatsun koda (3).

Hakazalika, a wani binciken da aka kwashe shekaru 12 ana yi a cikin mata 91,731, masana kimiyya sun gano cewa wadanda suka fi shan kwayar nan mai yawa a kullum suna da kasada 35% na barazanar duwatsun koda ().

Yana Iya Rage Ruwa

Ajiyar ruwa yana faruwa yayin da ruwa mai yawa ya taso a cikin jiki.

A tarihance, ana amfani da sinadarin potassium wajen magance rikodin ruwa ().

Nazarin ya nuna cewa yawan cin sinadarin potassium na iya taimakawa wajen rage ruwa ta hanyar kara yawan fitsari da kuma rage yawan sinadarin sodium (,,).

Takaitawa: Abincin mai wadataccen sinadarin potassium na iya rage hawan jini da ajiyar ruwa, kare kariya daga shanyewar jiki da kuma taimakawa hana kasusuwa da duwatsun koda.

Tushen sinadarin Potassium

Potassium yana da yalwa a yawancin abinci gaba daya, musamman 'ya'yan itace, kayan lambu da kifi.

Yawancin hukumomin kiwon lafiya sun yarda cewa samun 3,500-4,700 MG na potassium kowace rana ya zama mafi ƙarancin adadin (, 36).

Anan ga yawan potassium da zaka iya samu daga cin abinci mai nauyin 3.5 (gram 100) na wadataccen abinci mai ɗauke da wannan ma'adinai (37).

• Ganyen gwoza, dafa shi: 909 mg
• Yams, gasa 670 mg
• Pinto wake, dafa shi: 646 mg
• Farin dankali, gasa 544 mg
• Namomin kaza Portobello, gasashe: 521 mg
• Avocado: 485 mg
• Dankali mai dadi, gasa 475 mg
• Alayyafo, dafa shi: 466 mg
• Kale: 447 mg
• Salmon, dafa shi: 414 mg
• Ayaba: 358 mg
• Peas, dafa shi: 271 mg

A wani bangaren kuma, kari-kan-kan kari ba babbar hanya bace ta kara yawan sinadarin potassium.

A cikin ƙasashe da yawa, hukumomin abinci sun ƙayyade potassium a cikin kari-zuwa-kan kari zuwa MG 99, wanda ya yi ƙasa da adadin da za ku iya samu daga guda ɗaya kawai na wadataccen mai wadataccen potassium a sama (38).

Wannan iyakar 99-mg mai yiwuwa ne saboda yawancin karatu sun gano cewa yawan allurai na sinadarin potassium daga kari na iya lalata hanji har ma ya kai ga mutuwa ta hanyar ciwon zuciya (38,,).

Koyaya, mutanen da ke fama da rashi na potassium na iya karɓar takardar sayan magani daga likitansu don ƙarin haɓakar ƙari.

Takaitawa: Ana samun sinadarin potassium a cikin 'ya'yan itace da dama, kayan lambu da kifi kamar kifin kifi. Yawancin hukumomin kiwon lafiya suna ba da shawarar a sami 3,500-4,700 MG na potassium a kowace rana.

Sakamakon yawaitar Potassium

Kasa da 2% na Amurkawa sun haɗu da shawarar Amurka game da potassium ().

Koyaya, rashin ƙarancin potassium zai iya haifar da rashi (42, 43).

Madadin haka, nakasu galibi suna faruwa yayin da jiki ba zato ba tsammani ya rasa potassium mai yawa. Wannan na iya faruwa tare da amai mai dorewa, gudawa ko kuma wasu halaye da kuka rasa ruwa mai yawa ().

Hakanan baƙon abu ne don samun yawan sinadarin potassium. Kodayake yana iya faruwa idan kun sha da yawa na karin sinadarin potassium, babu wata kwakkwarar hujja da ke nuna cewa manya masu lafiya na iya samun sinadarin mai yawa daga abinci ().

Potassiumarin jini mai yawan jini yawanci yana faruwa yayin da jiki ba zai iya cire ma'adinan ta hanyar fitsari ba. Saboda haka, galibi ya fi shafar mutanen da ke fama da rashin aikin koda ko cutar koda mai ɗorewa ().

Bugu da ƙari, ƙayyadaddun yawan jama'a na iya buƙatar iyakance yawan amfani da potassium, gami da waɗanda ke fama da cutar koda, waɗanda ke shan magungunan hawan jini da tsofaffi, saboda aikin koda yakan ragu da shekaru (,,).

Koyaya, akwai wasu shaidun da ke nuna yawan shan sinadarin potassium na da haɗari. Sizearamar su ta sa sun sami saukin shawo kan (,).

Yin amfani da kari da yawa a lokaci ɗaya na iya shawo kan ikon kodan cire ƙarancin potassium ().

Koyaya, yana da mahimmanci a tabbatar kun sami isashshen potassium kowace rana don lafiyar mafi kyau.

Wannan gaskiyane ga tsofaffi, tunda hawan jini, shanyewar jiki, tsakuwar koda da ciwon sanyin kashi sunfi yawa tsakanin tsofaffi.

Takaitawa: Rashin ƙarancin sinadarin potassium ko wuce gona da iri yakan faru ta hanyar abinci. Duk da wannan, kiyaye wadataccen isasshen potassium yana da mahimmanci ga lafiyar ku baki daya.

Layin .asa

Potassium na daga cikin ma'adanai masu mahimmanci a jiki.

Yana taimakawa daidaita daidaiton ruwa, raunin tsoka da siginar jijiyoyi.

Abin da ya fi haka, cin abinci mai dauke da sinadarin potassium na iya taimakawa wajen rage hawan jini da rike ruwa, kare kariya daga bugun jini da kuma hana kasusuwa da kashin koda.

Abin takaici, mutane kalilan ne ke samun isasshen potassium. Don samun ƙarin cikin abincinku, cinye yawancin abinci mai wadataccen potassium, kamar su gwoza, alayyafo, kabeji da kifin kifi.