Potassium is an indispensable macronutrient in the human body, all the potassium in the human body is about 150 grams. But 1 gram of potassium can "decide life and death", referring to the potassium in the serum.
The 1 gram of potassium in the serum is essential for keeping our muscles and nerves excited. Potassium deficiency can cause -
Potassium is involved in all aspects of the body's metabolism, from cellular respiration and neuronal signaling to the sustained beating of the heart and the contraction of muscles. Once the human body is deficient in potassium, it will be weak, panic, hand tremors and even sweating.
▼ When 0.3 grams of potassium are lost, symptoms such as fatigue, bloating, nausea, vomiting, and drowsiness can occur;
▼ When 0.5 grams of potassium are lost, the heartbeat will be affected, with cardiac muscle weakness, unstable electrical activity of the heart, or even very serious heart arrhythmias, which can greatly affect the heart's ability to beat. heart rate disorder, thus greatly increasing the chance of sudden death.
Life, these factors will lead to potassium loss ......
▌1. Sweating
Sweat will take away the potassium, sodium, calcium and other ions in our body. For 15 minutes of generally effective exercise, you lose roughly 0.1 grams of potassium from sweating; 0.15 grams of potassium are lost in 45 minutes; and 0.2 grams of potassium are lost in 60 minutes. Generally halfway through a marathon there will be a supply station, and athletes will drink some functional drinks to replenish potassium.
After a lot of exercise and sweating, you will feel that your muscles are weak and your limbs are limp, so you may have a potassium deficiency!
There are also people who sweat a lot in the summer, the body's potassium will be lost with the sweat, coupled with poor appetite, nutritional supplementation is not enough, there may be a lack of strength, walking legs, soft, lack of energy, mood, love to snooze, do not like to talk, etc.
They are the most important thing that you can do is to make sure that your body has the right amount of potassium.
▌2. Diarrhea
Diarrhea is also one of the causes of potassium loss, and more than 1 liter of feces a day can cause potassium loss.
Potassium loss in diarrhea is 10-20 times higher than usual, and can be life-threatening if you have diarrhea more than 5 times a day. Therefore, drinking water alone after diarrhea is not enough, otherwise it is easy to cause hypokalemia, and you should drink oral rehydration salts.
▌3 . Picky eating, dieting
Food is a good source of potassium, long-term partiality, dieting, etc., may cause insufficient potassium intake, resulting in potassium deficiency.
▌4. Taking diuretics
Patients with high blood pressure will experience potassium loss while taking diuretics. At this time, you can eat more potassium-rich foods, which can replenish the loss of potassium and reduce the adverse effects of antihypertensive drugs.
▌5. Eating too salty
Eating too salty will increase the discharge of potassium and lead to potassium deficiency. For those who usually have heavy tastes, in addition to reducing salt intake, eat more potassium-rich foods.
This is because the proper ratio of sodium to potassium plays an important role in maintaining stable arterial blood pressure. A diet high in sodium and low in potassium increases the risk of heart disease and stroke, so in addition to controlling salt, you need to eat foods rich in potassium.
Potassium deficiency is not healthy, and oversupplementation of potassium can cause hyperkalemia. In fact, the safest way to supplement potassium in life is through dietary supplements.
The Dietary Guidelines for Chinese Residents suggests that the daily intake of potassium for an average adult is 2 grams.
In fact, it's not difficult at all to make up for potassium, and a daily intake of one pound of fresh vegetables can satisfy half of your potassium needs. Fresh vegetables, beans, potatoes, mixed grains, and fresh fruit are all good sources of potassium.
▌1. Beans
Every 100 grams of beans contains an average of 600 to 800 milligrams of potassium, with soybeans, black beans, and red beans all above 800 milligrams. More than the banana you know so well.
▌2. Fruits
The potassium content of fruits and vegetables is 200 to 500 milligrams, and potassium-rich fruits include bananas, strawberries, oranges, grapes, grapefruit, and watermelon. For example, the potassium content of bananas is 256 mg/100 g.
▌3. Vegetables
Spinach, cabbage, amaranth, kale, greens, purple-backed asparagus, etc. are vegetables with high potassium content.
When choosing vegetables, in addition to being high in potassium, you also need to be aware of low sodium. Asparagus, amaranth, and greens are relatively high in potassium and low in sodium.
▌4. Mushrooms and seaweed
Mushrooms in the portobello mushroom, hazelnut mushrooms and other high potassium, can be used to simmer soup to drink, fungus potassium is also more, with fungus to do a bit of fungus berries lotus seed soup, stewed to drink is also good.
▌5. potatoes
Potatoes, taro and other potato foods, in addition to rich in dietary fiber and B vitamins, potatoes is also a large number of potassium. Potatoes have a potassium content of up to 342 mg / 100 grams, while the banana's 256 mg / 100 grams, taro in the potassium content than bananas about 50% higher. Replacing some of your staple foods with potatoes is good for preventing chronic diseases and constipation.
Reference:
① BTV I am a big doctor official micro "1g potassium can affect the life, these common factors will accelerate its loss!
② Health Times "count those rich in potassium food"
③ Health Times "beans food is the champion of potassium"
④ Health Times "potatoes is also a major player in the potassium"
⑤ Health Times "summer eat some of the potassium dishes"
⑥ Health Times "the elderly to supplement the potassium of more fruits and vegetables"
⑦ Health Times Fruit eat too much blood potassium"