Kugira ngo umubiri wacu ukore neza ukenera imyunyu ngugu inyuranye nka calcium, sodium, potassium, magnesium, zinc n’indi.
Reka tuvuge ku munyu ngugu wa potasiyumu (potassium), turebe akamaro kawo, amafunguro ubonekamo, ingano umuntu akenera n’ibindi.
Potasiyumu ni iki ?
Potasiyumu ni umunyu ngugu ufasha umutima gukora neza, igafasha imitsi n’imikaya gutuma amaraso atembera neza mu mubiri. Potasiyumu kandi ifasha mu mikorere y’ubwonko no guhanahana amakuru k’ukubiri, igafasha amagufwa kugira ubuzima bwiza, cyane cyane ku bagore bageze mu gihe cyo gucura.
Uretse ibyo, Potasiyumu ifasha uturemangingo tw’umuburi gukora neza n’uruhu rugahorana itoto.
Umubiri w’umuntu ukeneye Potasiyumu ingana ite ?
N’ubwo potasiyumu ikenewe mu mubiri w’umuntu, ni byiza kuyifata mu rugero.
Ishami ry’umuryango w’abibumbye ryita ku buzima (OMS/WHO) rivuga ko umuntu mukuru akenera miligarama 3500 (mg) ku munsi, ni ukuvuga nibura garama 3 n’igice.
Potasiyumu umubiri ukenera iboneka ite ?
Potasiyumu umubiri w’umuntu ukenera iboneka mu byo kurya mu gihe ifunguro ryawe rigizwe n’indyo yuzuye irimo n’imboga n’imbuto.
N’ubwo bimeze bityo ariko, ubushakashatsi bwakozwe mu gihugu cy’Ubwongereza, bugamije kureba ibijyanye n’imirire (National Diet and Nutrition Survey) bwagaragaje ko ko 10% by’abagabo na 24% by’abagore, batabasha kubona potasiyumu umubiri wabo ukenera buri munsi.
Abahanga bavuga ko umuneke ari kimwe mu bigira potasiyumu igera ku 10% by’iyo umubiri ukenera, mu gihe ibirayi byokeje byo bigira 30% bya potasiyumu ikenerwa n’umubiri.
Potasiyumu kandi iboneka mu mbuto, imboga, amata, ubunyobwa, ibishyimbo, amafi, avoka, amagi n’ibindi.
Uko wayongera
Rya nibura ifunguro ririho imbuto n’imboga buri munsi. Nibura urubuto rwuzuye mu gitondo, igice cyarwo ku ifunguro rwa saa sita n’imboga ku ifunguro rya nijoro
Gerageza gufata ikintu kirimo amata ku munsi. Urugero, itasi y’ikawa irimo amata, ’fromage’/cheese muri salade cyangwa yoghurt nka deseri.
Shyira ibishyimbo cyangwa ’lentils’ n’ibinyampeke mu biryo byawe mu cyumweru.
Hitamo imbuto zumye, ubunyobwa n’inzuzi nk’utuntu wafata nka ’snalcks’.
Ibiryo Ingano yabyo Potasiyumu irimo
Ibirayi bitogosheje Ikirayi kigereranyije (165g) 990mg
Umuneke Umuneke ugereranyije 330mg
Inkeri Izuzuye ikiganza (30g) 226mg
Orange Orange igereranyije 200mg
Avoka Igice cyayo (70g) 408mg
Imboga za ’spinach’ Izuzuye isahani nto (80g) 545mg
Amata Ikirahure cya 250ml 390mg
Igi ritogosheje Amagi abiri 280mg
Ibishyimbo Igice cy’igikombe 408mg
Bigenda bite iyo umubiri utabonye potasiyumu ukeneye ?
Kutagira potasiyumu ihagije mu mubiri bitera indwara yitwa ’hypokalaemia’ irangwa no kudakomera kw’imikaya, umunaniro ukabije, guhorana ibinya mu ngingo, kwituma impatwe… bishobora ariko no kuba intandaro yo kudakora neza k’umutima n’indwara ziwushamikiyeho nk’umuvuduko w’amaraso.
Ibi kandi byanakubaho mu gihe warwaye indwara ya ’hyperkalemia’ iterwa no kuba ufite potasiyumu nyinshi, irenze iyo umubiri wawe ukeneye.
Umuntu se ashobora gufata inyunganiramirire yongera potasiyumu ?
Habaho inyunganiramirire (supplements) z’amoko menshi ariko kandi n’izongera potasiyumu mu mubiri zibaho.
Gusa inzobere zivuga ko atari byiza kuzifata cyane cyane abana n’abageze mu zabukuru, kuko bagirwa inama yo gufata amafunguro ariho nibura amoko atanu y’imbuto n’imboga buri munsi.
Aha basobanura ko warya urubuto rumwe ku ifunguro rya mu gitondo, imbuto n’imboga bihagije ku ifunguro rya saa sita, n’amoko abiri y’imbuto n’imboga ku ifunguro rya nimugoroba.
Cyakora bongeraho ko mu gihe ubisabwe na muganga bwo ushobora gufata inyunganiramirire.
Ikindi abahanga mu by’imirire bavuga ni uko uko utegura amafunguro yawe bishobora gutuma potasiyumu wari ukeneyemo utayibona.
Bagatanga inama ko ukwiye kwigengesera kuva mu gihe uronga amafunguro yawe ndetse n’igihe utetse imboga ukaba udakwiye kuzihisha cyane, wanabishobora ukarya salade.
BBC
