The purpose of this article is to study the role of the main chemical element of the cell - potassium - in the metabolism of the human body. We will also find out what daily intake of potassium and magnesium will ensure the functioning of all vital organs and physiological systems of our body.
Biochemistry, its tasks and prospects
In everyday life, we often use phrases like: "This should be eaten because it is he althy." There is a whole science behind the common statements, which gives an exhaustive answer to questions about a he althy and nutritious diet, based on the chemical composition of the substances that are included in food products. Biochemistry studies the role of chemical elements in metabolism and serves as the basis for age physiology, dietology and food hygiene. Its task is to study the mechanisms of regulation of assimilation and dissimilation reactions, as well as to elucidate the role of chemical elements, such as sodium, potassium, magnesium, chlorine in the vital activity of cells and the human body as a whole. Dietology, based on biochemical studies, determines what is the daily rate of potassium, iron, sulfurand other elements necessary to ensure a normal level of metabolism.
Elementary chemical composition of living organisms
Scientists-biochemists have proved that plants, animals and humans contain most of the chemical elements of D. Mendeleev's table in their cells. Potassium and magnesium, the value of which we are considering, are macronutrients, that is, their content in cells is high. Let's dwell on their functions in more detail and find out what the daily requirement of potassium for a person will be.
The role of potassium in the transport of substances across cell membranes
To determine the role of potassium in the transfer of ions through the membrane cell bilayer, an indicator such as the permeability coefficient P is used. It depends on the thickness of the cell membrane, the solubility of potassium ions in the lipid layer and the diffusion coefficient D. For example, the pores of the human erythrocyte membrane are selective for potassium ions, and their permeability coefficient is 4 pm/s. Also, the rather low permeability of the membrane of the longest process of the neurocyte, the axon, is completely dependent on potassium channels. Although it should be noted that they can also pass other ions, but with lower values of the permeability coefficient than potassium. Based on the foregoing, it becomes clear what role potassium plays in the work of the nervous system, the daily norm of which is on average 2 grams, and for people who are engaged in heavy types of work - from 2.5 to 5 g.
The effect of potassium ions on workcardiovascular system
All information and scientific research concerning the normal functioning of the heart and the work of the vascular system is now very relevant due to the increased level of stressful situations, the increase in the pace of life, the widespread bad habits (smoking, alcoholism of the population). The incidence of angina pectoris, ischemic disease, the risk of heart attack and stroke is currently very high. Potassium, the daily norm of which enters our body primarily with valuable animal products: fish, veal, milk, normalizes blood pressure, regulates myocardial innervation. This contributes to the prevention of cardiac arrhythmias: arrhythmias and tachycardia. It is not necessary to discount the fact that the macronutrient is contained in many plants that serve as food for us, namely: in potatoes - 420 mg, in beets - 155 mg, in cabbage - 148 mg (per 100 g of product).
Kind companion potassium - magnesium
It should be noted that along with potassium, magnesium ions are also necessary for normal cell metabolism. They are macronutrients and often act as synergists in biochemical reactions. Magnesium, like potassium, the daily norm of which is quite high (from 0.8 to 1.2 g), regulates the tone of skeletal muscles, heart activity, controls the conduction of signals in the nervous tissue, therefore both macronutrients are used to prevent insomnia, irritability, panic conditions resulting from potassium and magnesium deficiency.
Bothmacronutrients enter the diet with foods such as rice, buckwheat, legumes, liver and poultry meat, as well as with sour-milk drinks. Regular consumption of such food compensates for the lack of potassium in the human body.
Age and sex differences in macronutrient dosage
As we said earlier, both trace elements - magnesium and potassium (daily intake of which ranges from 2 to 4 grams per day) - affect the formation of bone tissue and contribute to its growth and repair. This is very important, especially in childhood. To get the required amount of potassium (from 0.15 to 0.3 g per day), fruits and berries, especially apricots, bananas, and strawberries, should be present in the child's diet. In sufficient quantities, the child needs to consume kefir, yogurt, chicken meat and eggs. Since the child's body grows rapidly, a daily positive cellular balance of potassium is necessary. The ions of this chemical element are involved in the synthesis of proteins, glycogen, form the buffer properties of the blood, and also provide the conduction of nerve impulses and muscle contractions. It can be said with good reason that all of these functions are performed by potassium. Its daily norm for children is 460 mg. This chemical element is also needed to improve the he alth of the female body. Up to three grams of potassium should be supplied daily. Given the fact that heavy types of physical work are performed mainly by men, for them the daily requirement of potassium should be up to 5 grams.
Dietitianswarn that the use of refined sugar, coffee, alcohol blocks the absorption of potassium from food that has entered the gastrointestinal tract. Macronutrient deficiency can be overcome by using vitamin-mineral complexes, such as Duovit, Supradin, or introducing dried fruits, walnuts, pumpkin seeds into the diet of people with bad habits. This should ensure the daily intake of potassium. In dried apricots, its content is 2.034 g per 100 g of the product. This volume should be divided into several meals, and not eaten at a time, otherwise manifestations of dyspepsia can be observed. In connection with the popularization of an active lifestyle, scientists have developed diets that best balance the need for magnesium and potassium in our body. This is, first of all, the introduction into the diet of easily digestible protein-vegetable mixtures that do not require long-term heat treatment and are steamed. They contain the daily requirement of potassium in grams - from 3 to 4.7, as well as the required amount of magnesium, calcium, iron and trace elements.
Why nutrition should be complete
What can happen if our body experiences a lack or excess of elements such as magnesium and potassium? Their daily norm, we recall, should be 1.8-2 g and 3-4.7 g, respectively. Systemic digestive disorders, nervous disorders, hypertension can result from a deficiency of an element such as potassium. Its daily norm should also not exceed 4.7 grams, otherwise a persondiagnose polyuria, disorders of the heart and kidneys.
