POTÁSSIO: PROPRIEDADES E FUNÇÕES NO CORPO
PROPRIEDADES DE POTÁSSIO
As propriedades do potássio são indispensáveis para o corpo. É um mineral essencial para a saúde do nosso corpo: os seus iões são essenciais para a correta transmissão nervosa e a eficácia da contratilidade muscular. A concentração equilibrada de potássio no sangue serve também para garantir o correto fornecimento de nutrientes às células, bem como para estimular a eliminação de substâncias tóxicas.
Além disso, seguir uma alimentação balanceada, que exige a ingestão de uma quantidade de potássio superior à de sódio, favorece o processo de eliminação deste último e a manutenção da pressão dentro dos limites. Isto também é confirmado pela atualização, no início de 2013, das diretrizes da Organização Mundial da Saúde (OMS): segundo as indicações oficiais, os adultos devem ingerir menos de 2g de sódio e pelo menos 3,5g de potássio todos os dias. Os valores recomendados são o resultado de estudos na população em geral: estes limites revelaram-se eficazes na redução do risco de desenvolver hipertensão e, novamente segundo o Departamento de Nutrição e Saúde da OMS, acidente vascular cerebral e ataque cardíaco.
O limite na ingestão de potássio e sódio será diferente para quem pratica muito esporte, não necessariamente em nível competitivo: a transpiração faz perder sais minerais, por isso é importante pensar em uma integração hidro-salina após a atividade física .
ALIMENTOS RICOS EM POTÁSSIO:
A única fonte de potássio para o nosso organismo é a alimentação e a principal fonte de eliminação desse microelemento é o rim: ou seja, o mineral é excretado continuamente na urina. Todos os dias um adulto saudável perde cerca de 2g de potássio.
O potássio é um sal mineral presente em concentrações mais ou menos elevadas em praticamente todos os alimentos e bebidas, inclusive na água natural. A princípio, a ingestão na dieta geral não costuma ser considerada tanto, mas sim a relação com o sódio. Por isso, é fundamental não só saber quais alimentos são ricos em potássio, mas também aqueles que apresentam relação favorável entre os dois microelementos.
Frutas e vegetais frescos são alimentos ricos em potássio e com baixo teor de sódio e estes são os melhores para escolher:
-bananas, damascos, frutas cítricas, figos, ameixas, uvas, kiwis;
-tomate, vegetais de folhas verdes, aspargos, brócolis, alcachofra, repolho, espinafre, escarola, rúcula, alface, batata;
-soja e leguminosas ;
-peixe;
-grãos integrais;
-carne de frango;
-nozes como pistache, amêndoas, amendoins, nozes e avelãs.
Três porções de frutas e duas de vegetais por dia são suficientes para garantir o correto fornecimento desse mineral. Em relação ao processo de cozimento, deve-se ressaltar que somente a fervura pode reduzir a quantidade de potássio nos alimentos.
A alimentação saudável envolve muitas nuances: escolher alimentos ricos em potássio e depois consumir muitos alimentos pré-embalados ricos em sódio - como salsichas, azeitonas, outros vegetais em conserva e batatas fritas - seria um paradoxo inútil.
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