{"id":939,"date":"2020-04-23T13:19:55","date_gmt":"2020-04-23T11:19:55","guid":{"rendered":"https:\/\/www.maczfit.pl\/blog\/?p=939"},"modified":"2024-07-24T14:45:02","modified_gmt":"2024-07-24T12:45:02","slug":"potas-wlasciwosci-norma-niedobor-i-zrodla","status":"publish","type":"post","link":"https:\/\/www.maczfit.pl\/blog\/potas-wlasciwosci-norma-niedobor-i-zrodla\/","title":{"rendered":"Potas &#8211; w\u0142a\u015bciwo\u015bci, norma, niedob\u00f3r i \u017ar\u00f3d\u0142a"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_65 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\"><p class=\"ez-toc-title\">Spis tre\u015bci<\/p>\n<\/div><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.maczfit.pl\/blog\/potas-wlasciwosci-norma-niedobor-i-zrodla\/#Potas_%E2%80%93_wlasciwosci\" title=\"Potas &#8211; w\u0142a\u015bciwo\u015bci\">Potas &#8211; w\u0142a\u015bciwo\u015bci<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.maczfit.pl\/blog\/potas-wlasciwosci-norma-niedobor-i-zrodla\/#Potas_%E2%80%93_normy_spozycia\" title=\"Potas &#8211; normy spo\u017cycia\">Potas &#8211; normy spo\u017cycia<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.maczfit.pl\/blog\/potas-wlasciwosci-norma-niedobor-i-zrodla\/#Brak_potasu_%E2%80%93_objawy\" title=\"Brak potasu &#8211; objawy\">Brak potasu &#8211; objawy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.maczfit.pl\/blog\/potas-wlasciwosci-norma-niedobor-i-zrodla\/#Nadmiar_potasu_%E2%80%93_objawy\" title=\"Nadmiar potasu &#8211; objawy\">Nadmiar potasu &#8211; objawy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.maczfit.pl\/blog\/potas-wlasciwosci-norma-niedobor-i-zrodla\/#Zrodla_potasu_w_jedzeniu\" title=\"\u0179r\u00f3d\u0142a potasu w jedzeniu\">\u0179r\u00f3d\u0142a potasu w jedzeniu<\/a><\/li><\/ul><\/nav><\/div>\n<p style=\"text-align: justify;\">Rola potasu w organizmie jest niezwykle istotna. Nieoceniony wp\u0142yw ma na serce i uk\u0142ad krwiono\u015bny &#8211; reguluje ci\u015bnienie krwi, przyspieszaj\u0105c wydalanie sodu, oddzia\u0142uje na prac\u0119 mi\u0119\u015bnia sercowego. W\u0142a\u015bciwa poda\u017c potasu chroni przed wieloma chorobami cywilizacyjnymi. Jakie s\u0105 normy spo\u017cycia potasu? Czym grozi niedob\u00f3r? Jakie produkty zawieraj\u0105 potas w najwi\u0119kszych ilo\u015bciach? Na te pytania odpowiadamy w poni\u017cszym artykule.<\/p>\n<h2 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Potas_%E2%80%93_wlasciwosci\"><\/span>Potas &#8211; w\u0142a\u015bciwo\u015bci<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\">Potas &#8211; pierwiastek o symbolu K &#8211; to metal, kt\u00f3ry w organizmie cz\u0142owieka wyst\u0119puje w ilo\u015bci oko\u0142o 150 g. A w\u0142a\u015bciwie, gdzie jest potas w organizmie cz\u0142owieka? Zdecydowana wi\u0119kszo\u015b\u0107 tego pierwiastka znajduje si\u0119 wewn\u0105trz kom\u00f3rek mi\u0119\u015bniowych (90%), w ko\u015bciach (ok. 8%) oraz nieznaczne ilo\u015bci w sokach trawiennych i krwi. Norma potasu w surowicy krwi wynosi oko\u0142o 3,5-5,0 mmol\/l. Potas z organizmu jest wydalany wraz z moczem<span style=\"font-weight: 400;\">, ka\u0142em i w ma\u0142ej ilo\u015bci z potem.\u00a0<\/span><\/p>\n<h3 style=\"text-align: justify;\">Funkcje potasu w organizmie:<\/h3>\n<ul style=\"text-align: justify;\">\n<li>wraz z chlorem i sodem potas zapewnia prawid\u0142ow\u0105 gospodark\u0119 wodno-elektrolitow\u0105,<\/li>\n<li>uczestniczy w regulacji ci\u015bnienia osmotycznego kom\u00f3rek,<\/li>\n<li>bierze udzia\u0142 w regulacji gospodarki kwasowo-zasadowej organizmu,<\/li>\n<li>aktywuje wiele enzym\u00f3w ustrojowych,<\/li>\n<li>bierze udzia\u0142 w metabolizmie bia\u0142ek i w\u0119glowodan\u00f3w,<\/li>\n<li>obni\u017ca ci\u015bnienie krwi,<\/li>\n<li>wp\u0142ywa na funkcjonowanie kom\u00f3rek nerwowych i mi\u0119\u015bniowych, w tym mi\u0119\u015bnia sercowego.<\/li>\n<\/ul>\n<h2 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Potas_%E2%80%93_normy_spozycia\"><\/span>Potas &#8211; normy spo\u017cycia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\">Zwi\u0119kszone zapotrzebowanie na potas wyst\u0119puje:<\/p>\n<ul style=\"text-align: justify;\">\n<li>w okresie karmienia piersi\u0105 &#8211; straty tego pierwiastka pojawiaj\u0105 si\u0119 na skutek wydzielania mleka,<\/li>\n<li>podczas przebywania w \u015brodowisku o podwy\u017cszonej temperaturze,<\/li>\n<li>podczas wzmo\u017conej aktywno\u015bci fizycznej,<\/li>\n<li>podczas za\u017cywania lek\u00f3w o dzia\u0142aniu moczop\u0119dnym,<\/li>\n<li>przy wysokim spo\u017cyciu soli w diecie &#8211; s\u00f3d i potas maj\u0105 przeciwstawne dzia\u0142anie &#8211; s\u00f3d podwy\u017csza ci\u015bnienie krwi, a potas je obni\u017ca,<\/li>\n<li>przy nadmiernym spo\u017cyciu kawy i alkoholu.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">Je\u015bli chodzi o wystarczaj\u0105ce spo\u017cycie potasu, norma dla doros\u0142ych kobiet i m\u0119\u017cczyzn wynosi 3500 mg na dob\u0119. Zapotrzebowanie na potas w ci\u0105\u017cy jest takie samo, wzrasta natomiast w trakcie laktacji, do 4000 mg na dob\u0119.<\/p>\n<h2 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Brak_potasu_%E2%80%93_objawy\"><\/span>Brak potasu &#8211; objawy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\">Niska poda\u017c potasu w diecie mo\u017ce mie\u0107 powa\u017cne konsekwencje zdrowotne. Najcz\u0119\u015bciej wspomina si\u0119 o hipotensyjnym dzia\u0142aniu potasu, st\u0105d niedob\u00f3r potasu objawia si\u0119 cz\u0119sto podwy\u017cszonym ci\u015bnieniem krwi. Brak potasu w diecie to zwi\u0119kszone ryzyko takich chor\u00f3b, jak:<\/p>\n<ul style=\"text-align: justify;\">\n<li>nadci\u015bnienie t\u0119tnicze,<\/li>\n<li>choroba niedokrwienna serca,<\/li>\n<li>zawa\u0142,<\/li>\n<li>udar m\u00f3zgu,<\/li>\n<li>cukrzyca typu 2,<\/li>\n<li>kamica nerkowa.<\/li>\n<\/ul>\n<h3 style=\"text-align: left;\">Do charakterystycznych objaw\u00f3w przewlek\u0142ego niedoboru potasu nale\u017c\u0105:<\/h3>\n<ul style=\"text-align: justify;\">\n<li>zaburzenia rytmu serca (cz\u0119stoskurcz),<\/li>\n<li>os\u0142abienie si\u0142y mi\u0119\u015bni szkieletowych,<\/li>\n<li>pora\u017cenie mi\u0119\u015bni g\u0142adkich (w konsekwencji &#8211; przewlek\u0142e zaparcia),<\/li>\n<li>upo\u015bledzenie funkcji nerek.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">Jednak objawy braku potasu s\u0105 rzadkie. Zazwyczaj stwierdza si\u0119 je w przebiegu takich przypad\u0142o\u015bciach, jak: anoreksja, bulimia, biegunka, wymioty, choroby nerek, zaburzenia r\u00f3wnowagi kwasowo-zasadowej.<\/p>\n<h2 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Nadmiar_potasu_%E2%80%93_objawy\"><\/span>Nadmiar potasu &#8211; objawy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\">Praktycznie nie wyst\u0119puje ryzyko nadmiernego spo\u017cycia potasu. U os\u00f3b zdrowych regulacja st\u0119\u017cenia potasu w organizmie odbywa si\u0119 poprzez wydalanie jego nadmiaru z moczem. Niekorzystne konsekwencje nadmiaru potasu mog\u0105 by\u0107 zwi\u0105zane ze spo\u017cyciem mega dawek suplement\u00f3w b\u0105d\u017a w przypadku wyst\u0119powania chor\u00f3b nerek oraz niekt\u00f3rych lek\u00f3w przepisywanych przez lekarzy na nadci\u015bnienie t\u0119tnicze. Nadmiar potasu objawia si\u0119:<\/p>\n<ul style=\"text-align: justify;\">\n<li>zwolnieniem czynno\u015bci serca,<\/li>\n<li>os\u0142abieniem si\u0142y mi\u0119\u015bni,<\/li>\n<li>apati\u0105,<\/li>\n<li>mrowieniem r\u0105k, n\u00f3g i ust.<\/li>\n<\/ul>\n<h2 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Zrodla_potasu_w_jedzeniu\"><\/span>\u0179r\u00f3d\u0142a potasu w jedzeniu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\">Potas w po\u017cywieniu jest bardzo powszechnym pierwiastkiem. Wi\u0119kszo\u015b\u0107 os\u00f3b zapytanych, co zawiera du\u017co potasu, najcz\u0119\u015bciej odpowiada, \u017ce ziemniaki, banany i pomidory. Tymczasem istniej\u0105 jeszcze lepsze i smaczniejsze \u017ar\u00f3d\u0142a potasu.<\/p>\n<p style=\"text-align: justify;\">Bogate w potas produkty to: suszone owoce, orzechy, nasiona, warzywa i owoce, a tak\u017ce kakao i czekolada. Znaczne ilo\u015bci potasu znajduj\u0105 si\u0119 w ziemniakach, mi\u0119sie i produktach zbo\u017cowych. Popularne \u017ar\u00f3d\u0142o potasu &#8211; pomidor &#8211; najwi\u0119cej tego cennego pierwiastka zawiera po przetworzeniu, w formie koncentratu pomidorowego. W jakich jeszcze produktach jest potas w du\u017cych ilo\u015bciach? W poni\u017cszej tabeli znajduje si\u0119 10 najcenniejszych \u017ar\u00f3de\u0142 potasu w \u017cywno\u015bci.<\/p>\n<table class=\" aligncenter\" style=\"height: 284px; width: 100%;\">\n<tbody>\n<tr style=\"height: 24px;\">\n<td style=\"width: 36.3793%; height: 24px;\"><strong>produkt<\/strong><\/td>\n<td style=\"text-align: center; width: 62.2413%; height: 24px;\"><strong>zawarto\u015b\u0107 potasu w mg na 100 g produktu<\/strong><\/td>\n<\/tr>\n<tr style=\"height: 24px;\">\n<td style=\"width: 36.3793%; height: 24px;\">kakao<\/td>\n<td style=\"text-align: center; width: 62.2413%; height: 24px;\">1927<\/td>\n<\/tr>\n<tr style=\"height: 24px;\">\n<td style=\"width: 36.3793%; height: 24px;\">suszone morele<\/td>\n<td style=\"text-align: center; width: 62.2413%; height: 24px;\">1666<\/td>\n<\/tr>\n<tr style=\"height: 44px;\">\n<td style=\"width: 36.3793%; height: 44px;\">koncentrat pomidorowy 30%<\/td>\n<td style=\"text-align: center; width: 62.2413%; height: 44px;\">1072<\/td>\n<\/tr>\n<tr style=\"height: 24px;\">\n<td style=\"width: 36.3793%; height: 24px;\">dynia, pestki<\/td>\n<td style=\"text-align: center; width: 62.2413%; height: 24px;\">810<\/td>\n<\/tr>\n<tr style=\"height: 24px;\">\n<td style=\"width: 36.3793%; height: 24px;\">orzechy arachidowe<\/td>\n<td style=\"text-align: center; width: 62.2413%; height: 24px;\">720<\/td>\n<\/tr>\n<tr style=\"height: 24px;\">\n<td style=\"width: 36.3793%; height: 24px;\">natka pietruszki<\/td>\n<td style=\"text-align: center; width: 62.2413%; height: 24px;\">695<\/td>\n<\/tr>\n<tr style=\"height: 24px;\">\n<td style=\"width: 36.3793%; height: 24px;\">fasola bia\u0142a, gotowana<\/td>\n<td style=\"text-align: center; width: 62.2413%; height: 24px;\">561<\/td>\n<\/tr>\n<tr style=\"height: 24px;\">\n<td style=\"width: 36.3793%; height: 24px;\">orzechy w\u0142oskie<\/td>\n<td style=\"text-align: center; width: 62.2413%; height: 24px;\">474<\/td>\n<\/tr>\n<tr style=\"height: 24px;\">\n<td style=\"width: 36.3793%; height: 24px;\">mi\u0119so z piersi indyka<\/td>\n<td style=\"text-align: center; width: 62.2413%; height: 24px;\">441<\/td>\n<\/tr>\n<tr style=\"height: 24px;\">\n<td style=\"width: 36.3793%; height: 24px;\">ziemniaki gotowane<\/td>\n<td style=\"text-align: center; width: 62.2413%; height: 24px;\">353<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><span style=\"margin: 0 100px 0 0;\">\u00a0<\/span><\/p>\n<p style=\"text-align: justify;\">Zastanawiasz si\u0119 co zrobi\u0107, by zapewni\u0107 sobie wysoki poziom potasu? Zanim si\u0119gniesz po suplementy, skorzystaj z naturalnych \u017ar\u00f3de\u0142 potasu w warzywach i owocach. Mo\u017cesz te\u017c zdecydowa\u0107 si\u0119 na us\u0142ugi cateringu dietetycznego Maczfit. Wszystkie diety w naszej ofercie zawieraj\u0105 odpowiedni\u0105 ilo\u015b\u0107 potasu oraz innych sk\u0142adnik\u00f3w mineralnych i witamin. Je\u015bli nie jeste\u015b pewien, kt\u00f3ra diet\u0119 wybra\u0107, skorzystaj z <a href=\"https:\/\/www.maczfit.pl\/kontakt\/\">bezp\u0142atnej konsultacji dietetycznej<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Rola potasu w organizmie jest niezwykle istotna. Nieoceniony wp\u0142yw ma na serce i uk\u0142ad krwiono\u015bny &#8211; reguluje ci\u015bnienie krwi, przyspieszaj\u0105c wydalanie sodu, oddzia\u0142uje na prac\u0119 mi\u0119\u015bnia sercowego. W\u0142a\u015bciwa poda\u017c potasu chroni przed wieloma chorobami cywilizacyjnymi. Jakie s\u0105 normy spo\u017cycia potasu? Czym grozi niedob\u00f3r? Jakie produkty zawieraj\u0105 potas w najwi\u0119kszych ilo\u015bciach? Na te pytania odpowiadamy w [&hellip;]<\/p>\n","protected":false},"author":21,"featured_media":1131,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[3,28],"tags":[],"better_featured_image":{"id":1131,"alt_text":"potas - w\u0142a\u015bciwo\u015bci","caption":"Products rich of potassium (K). Bananas, spinach, nuts, grains, dried fruits overs stone table. 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