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- Food with potassic mg
- Soja meal 100g 1870
- White beans 100g 1310
- Lentil 100g 810
- Bananas 200g 790
- wheat/rye wholemeal 100g 500
- Potatoes 100g 440 (cook with peal/hull)
- Fruit Juice 0,3l 300-525
- vegetables 200g 400-600
- nuts, almond 50g 225-420
- Fish 100g 300-400
- Meat 100g 280-350
- Potassic is the antagonist to natrium. It regulates water balance, acid/base balance, nerve impulse propagation, muscle contraction, membrane potential (electrical tension at the cell membrane). Many cell enzyme systems depend on it.
- Reasons for disturbances in the potassic balance:
- * not-balanced diet
- * losses when cooking (washing, heat)
- * big amounts of alcohol
- * big amounts table salt <--- !!!
- * magnesium deficit <--- !!!
- * flesh burn, injuries
- * stress
- * throwing up, looseness
- * kidney or liver diseases
- * misuse of evacuant
- * meds for drainage
- Consequences:
- * often unspecific...
- * tiredness
- * costiveness
- * dizziness
- * amyasthenia
- * increased heartbeat freq or non-cadenced
- * lowered blood pressure or blood sugar
- * mood fluctuation
- * glycogen depots mobilization can be impacted
- Recommended daily dose: 4-5g / day
- adequate supply can be achieved with fresh food
- [...]
- deficit can lead to muscle cramps. Sweating increases deficit. Heavy training can lead to loss of 10g/day
- [...]
- Overdose can lead to non-cadenced heartbeat, adynamia, anxiety, low blood pressure, distraction, nubmness in feet/hands. Rare cases of looseness, throwing up. Persons with heart- or kidney diseases should only take potassic under supervision.
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