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鉀對身體有多重要?一文解說鉀的功效和日常攝取方法
May 20, 2024
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*本文章內容純屬專家個人意見,詳情請諮詢專業人士意見。
鉀有多重要?
鉀(Potassium)是維持心臟、腎臟和其他重要器官功能正常運作的關鍵營養素。每天攝取足夠的鉀有助降低高血壓風險、減少水腫的機會、維持心臟功能及肌肉正常收縮。此外,鉀還有助平衡鈉和鈣等礦物質在體內的含量,從而維持身體健康。
鉀的5大功效
有助控制血壓 | 鉀能令血管壁放鬆,有助降低高血壓風險。 |
減少骨質流充風險 | 鉀或有助增加體內鈣平衡,從而減少鈣質流失,有助保持骨骼強壯。 |
減低腎結石風險 | 鉀能幫助降低腎石風險。 |
強化免疫力 | 鉀能可以維持細胞的正常代謝,有助增強免疫力。 |
緩解壓力 | 鉀可輔助神經系統傳導,有助緩解壓力和焦慮情緒。 |
日常鉀的攝取方法
生果、深綠色蔬菜、根莖類蔬菜、豆類及奶類等食物,也有豐富鉀質。不少常見的食物如香蕉、奇異果、火龍果、蕃茄、菠菜、西蘭花和薯仔等,也是高鉀質食物。不過,由於鉀是水溶性礦物質,煮食時可能令鉀流失,所以蒸或焗烹煮蔬菜,可比起烚或煲更能留住食物中的鉀質。成人每日建議攝取3,500毫克的鉀,如果自知攝取不足,可透過調整飲食或額外攝取保健品(綜合維他命)來補充鉀。