POTASIU: PROPRIETĂȚI ȘI FUNCȚII ÎN ORGANISM
PROPRIETĂȚILE POTASIULUI
Proprietățile potasiului sunt indispensabile pentru organism. Este un mineral esențial pentru sănătatea corpului nostru: ionii săi sunt esențiali pentru transmiterea corectă a impulsurilor nervoase și eficiența contractilității musculare. Concentrația echilibrată de potasiu în sânge asigură, de asemenea, aprovizionarea corectă cu nutrienți a celulelor, precum și eliminarea substanțelor toxice.
În plus, urmarea unei diete echilibrate, care presupune un aport de potasiu mai mare decât cel de sodiu, favorizează eliminarea acestuia din urmă și menținerea presiunii arteriale în limite normale. Acest lucru este confirmat și de actualizarea, la începutul anului 2013, a ghidurilor Organizației Mondiale a Sănătății (OMS): conform indicațiilor oficiale, adulții ar trebui să consume mai puțin de 2g de sodiu și cel puțin 3,5g de potasiu zilnic. Valorile recomandate sunt rezultatul studiilor pe populația generală: aceste limite s-au dovedit eficiente în reducerea riscului de apariție a hipertensiunii arteriale și, tot conform Departamentului de Nutriție și Sănătate al OMS, a accidentului vascular cerebral și a infarctului miocardic.
Limita consumului de potasiu și sodiu va fi diferită pentru cei care practică mult sport, nu neapărat la nivel de performanță: transpirația duce la pierderea de săruri minerale, de aceea este important să te gândești la o suplimentare hidro-salină după activitatea fizică.
ALIMENTE BOGATE ÎN POTASIU:
Singura sursă de potasiu pentru organismul nostru este alimentația, iar principala cale de eliminare a acestui microelement este rinichiul: cu alte cuvinte, mineralul este excretat continuu prin urină. În fiecare zi, o persoană adultă sănătoasă pierde aproximativ 2 g de potasiu.
Potasiul este un mineral prezent în concentrații mai mari sau mai mici în aproape toate alimentele și băuturile, inclusiv în apa naturală. În principiu, aportul său în dieta generală nu este de obicei luat atât de mult în considerare, ci mai degrabă raportul cu sodiul. Din acest motiv, este esențial să știm nu doar care alimente sunt bogate în potasiu, ci și pe cele care au un raport favorabil între cei doi microelemente.
Fructele și legumele proaspete sunt alimente bogate în potasiu și sărace în sodiu, iar acestea sunt cele mai bune opțiuni:
-banane, caise, citrice, smochine, prune, struguri, kiwi;
- roșii, legume cu frunze verzi (link), sparanghel, broccoli, anghinare, varză, spanac, andivă, rucola, salată verde, cartofi;
-soia și leguminoase;
-pește;
-cereale integrale;
-carne de pui;
-nuci precum fistic, migdale, arahide, nuci și alune.
Trei porții de fructe și două de legume pe zi sunt suficiente pentru a asigura aportul corect al acestui mineral. În ceea ce privește procesul de gătire, trebuie menționat că doar fierberea poate reduce cantitatea de potasiu din alimente.
O alimentație sănătoasă are multe nuanțe: să alegi alimente bogate în potasiu și apoi să consumi multe produse preambalate bogate în sodiu – precum mezeluri, măsline, alte legume murate și chipsuri – ar fi un paradox inutil.
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