Poov tshuaj nyob rau hauv cov khoom noj uas ua lub hauv paus ntawm kev noj qab nyob noj

Tshuaj caij poov tshuaj, uas yog nyob rau hauv cov xwm tsuas nyob rau hauv nrog lwm yam, ua ib tug tseem ceeb heev luag hauj lwm nyob rau hauv lub hauj lwm uas muaj sia nyob. Poov tshuaj - lub loj feem ntawm cov cytoplasm, nrog nws cov concentration nyob rau hauv lub intracellular kua yog khaws cia nyob rau tib theem. Raws li ib tug tshwm sim ntawm tshaj cell muaj nuj nqi poov tshuaj tawm hauv ib tug ntawm lawv yog "muab rau" yog li ntawd-hu ua sodium-poov tshuaj twj tso kua mis. Muaj nyob rau hauv lub interstitial kua, sodium thiab potassium yog feem sib xyaw thiab ua cov nram qab no functions:

• tsim tej yam kev mob rau nqaij;
• muaj osmolarity ntawm cov ntshav;
• muab cov kua qaub-puag tshuav nyiaj li cas;
• normalize kua tshuav nyiaj li cas.

Lub cev ntawm ib tug neeg laus hnub yuav tsum tau txais los ntawm cov zaub mov 1800 - 5000 mg ntawm poov tshuaj. Qhov yuav tsum tau rau qhov no macrocells nyob ntawm ntau yam xws li lub cev hnyav, physiological lub xeev, cov theem ntawm lub cev kev ua si thiab kev nyab xeeb. Poov tshuaj nyob rau hauv cov khoom, es nws ntau cov ntsiab lus yuav tsum tau nce nrog rau cov kev siv ntawm diuretic tshuaj, profuse tawm hws, raws plab thiab ntuav. Tsis muaj poov tshuaj nyob rau hauv lub cev yuav ua rau npag dystrophy, nqaij tuag tes tuag taw, disturbance ntawm paj impulse kis tau tus mob, kev cuam tshuam ntawm lub plawv, tseg txoj kev loj hlob ntawm tus kab mob, raws li tau zoo raws li kev sib deev kawg.

Cov poov tshuaj ntsiab lus ntawm cov khoom muaj nyob rau hauv lub txhua hnub khoom noj yog nyob rau hauv lub rooj hauv qab no, qhov twg cov ntaub ntawv yog sim qhov tseem ceeb tau raws li ib tug tshwm sim ntawm heev heev cov kev tshawb fawb ntawm cov qauv coj los ntawm ntau qhov chaw.

Nws kuj muaj poov tshuaj nyob rau hauv cov khoom uas yuav tsis muaj nyob rau hauv lub rooj. Cov xim, noob taum thiab taum, uas yog ib qhov chaw ntawm zaub protein. Taum nyob ib tug tseem ceeb txoj hauj lwm nyob rau hauv ntau lub teb chaws cuisines, thiab pua pua ntawm cov ntau ntau yam zus nyob ib ncig ntawm lub ntiaj teb no. Tus thawj coj ntawm cov legumes nutritionists pom tau hais tias dawb taum, 100 gram ntawm lub cev uas muab 561 mg ntawm poov tshuaj, uas yog 16% RDA.

Ib tug txhim khu kev qha qhov chaw ntawm poov tshuaj yog qhuav txiv hmab txiv ntoo (apricots, figs, hnub, prunes), nplej, qos yaj ywm, ib tug ntau ntawm txiv hmab txiv ntoo thiab berries (tsawb, kiwi, avocado, melon, lws suav, dub Currant, blackberry, lub txiv).

Peb yuav tsis quav ntsej cov ntses, ib co hom uas yuav ho cuam tshuam rau qhov kev txaus siab ntawm lub cev yuav tsum tau rau poov tshuaj. Piv txwv li, ib tug 100-gram ntawm salmon muab 534 mg los yog 15% ntawm cov hnub uas yuav tsum tau, thiab ib tug uas zoo sib xws feem ntawm halibut, tuna, mackerel, herring, Blue, hiav txwv ntses bass thaj tsam thiab trout - 11% ntawm cov hnub uas yuav tsum tau.

Nyob rau hauv lub rooj "poov tshuaj nyob rau hauv cov khoom muaj tus loj tshaj tus nqi ntawm macroelements" Unknown khoom champion poov tshuaj ntsiab lus. Lawv yog cov tiv tshav ntuj kub-qhuav txiv lws suav, uas muaj 100 grams ntawm ceeb heev cov khoom 3400 mg ntawm poov tshuaj.