{"id":3596,"date":"2019-12-04T13:51:00","date_gmt":"2019-12-04T12:51:00","guid":{"rendered":"http:\/\/go4taste.pl\/blog\/?p=3596"},"modified":"2026-04-12T19:12:25","modified_gmt":"2026-04-12T17:12:25","slug":"potas-w-jedzeniu","status":"publish","type":"post","link":"https:\/\/go4taste.pl\/blog\/potas-w-jedzeniu\/","title":{"rendered":"Potas w jedzeniu"},"content":{"rendered":"\n<p>Potas jest jednym ze sk\u0142adnik\u00f3w mineralnych, pe\u0142ni\u0105cym istotne funkcje w organizmie cz\u0142owieka. Nale\u017cy do grupy makroelement\u00f3w, kt\u00f3re samoistnie wyst\u0119puj\u0105 w po\u017cywieniu,&nbsp;a jego zapotrzebowanie przez nasz organizm jest wy\u017csze ni\u017c w przypadku mikroelement\u00f3w.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Rola potasu w organizmie cz\u0142owieka<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>regulacja proces\u00f3w przemiany materii, trawienia<\/li>\n\n\n\n<li>kierowanie gospodark\u0105 wodn\u0105 w organizmie<\/li>\n\n\n\n<li>utrzymanie tkanki mi\u0119\u015bniowej w dobrej formie<\/li>\n\n\n\n<li>regulacja stan\u00f3w l\u0119kowych i \u0142agodzenie objaw\u00f3w stresu<\/li>\n\n\n\n<li>odkwaszanie organizm i niweluje stany zapalne<\/li>\n\n\n\n<li>wspomaganie koncentracji i proces\u00f3w zapami\u0119tywania<\/li>\n\n\n\n<li>wspiera budow\u0119 masy mi\u0119\u015bniowej<\/li>\n<\/ul>\n\n\n\n<p>S\u00f3d i potas kieruj\u0105 gospodark\u0105 wodn\u0105 w ciele: s\u00f3d zatrzymuje wod\u0119, a potas wzmaga jej wydalanie. Dla przyk\u0142adu, zbyt du\u017ca ilo\u015b\u0107 soli w jedzeniu (s\u00f3d), wyp\u0142ukuje potas. Odpowiednia ilo\u015b\u0107 tych pierwiastk\u00f3w pozwala zachowa\u0107 harmoni\u0119 i r\u00f3wnowag\u0119 p\u0142yn\u00f3w w organizmie. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Naturalne \u017ar\u00f3d\u0142a potasu<\/h3>\n\n\n\n<p>W tabeli podana jest zawarto\u015b\u0107 potasu (w <strong>miligramach [mg]<\/strong>) w <strong>100 g<\/strong> danego produktu<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"http:\/\/go4taste.pl\/blog\/wp-content\/uploads\/2019\/11\/Fotolia_143459395_Subscription_Monthly_M-1024x682.jpg\" alt=\"\u0179r\u00f3d\u0142a potas\u0179r\u00f3d\u0142a potasu w \u017cywno\u015bci morele suszone, rodzynki, awokado, kakao, fasola, pestki dyni, suszone banany, ziemniaki, pomidory, szpinak, grzyby, \u015bwie\u017ce banany, orzechy laskowe, migda\u0142y.\" class=\"wp-image-3632\" srcset=\"https:\/\/go4taste.pl\/blog\/wp-content\/uploads\/2019\/11\/Fotolia_143459395_Subscription_Monthly_M-1024x682.jpg 1024w, https:\/\/go4taste.pl\/blog\/wp-content\/uploads\/2019\/11\/Fotolia_143459395_Subscription_Monthly_M-300x200.jpg 300w, https:\/\/go4taste.pl\/blog\/wp-content\/uploads\/2019\/11\/Fotolia_143459395_Subscription_Monthly_M-768x512.jpg 768w, https:\/\/go4taste.pl\/blog\/wp-content\/uploads\/2019\/11\/Fotolia_143459395_Subscription_Monthly_M-1536x1024.jpg 1536w, https:\/\/go4taste.pl\/blog\/wp-content\/uploads\/2019\/11\/Fotolia_143459395_Subscription_Monthly_M.jpg 1688w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td><a href=\"https:\/\/go4taste.pl\/ziarno-kakaowca-kruszone-200g.html\">kakao <\/a>(1900 mg)<\/td><\/tr><tr><td><a href=\"https:\/\/go4taste.pl\/bakalie\">suszone owoce,<\/a> np. <a href=\"https:\/\/go4taste.pl\/suszone-morele-niesiarkowane.html\">morele suszone<\/a> (1650 mg), <a href=\"https:\/\/go4taste.pl\/figi-suszone-tureckie.html\">figi<\/a> (940 mg), <a href=\"https:\/\/go4taste.pl\/rodzynki\">rodzynki<\/a> (830 mg)<\/td><\/tr><tr><td>nasiona:<a href=\"https:\/\/go4taste.pl\/pestki-dyni-polskie.html\"> dynia<\/a>, <a href=\"https:\/\/go4taste.pl\/slonecznik-luskany-naturalny-3kg.html\">s\u0142onecznik <\/a>(800 mg), z ro\u015blin str\u0105czkowych: soja (2100 mg)<\/td><\/tr><tr><td><a href=\"https:\/\/go4taste.pl\/ziarno-maku-niebieski.html\">mak <\/a>(960 mg<strong>)<\/strong><\/td><\/tr><tr><td>dro\u017cd\u017ce (600 mg)<\/td><\/tr><tr><td>bia\u0142a fasola (1200 mg)<\/td><\/tr><tr><td><a href=\"https:\/\/go4taste.pl\/orzechy\">orzechy<\/a>: <a href=\"https:\/\/go4taste.pl\/pistacje\">pistacje<\/a> (1100 mg), <a href=\"https:\/\/go4taste.pl\/orzechy-laskowe\">orzechy laskowe<\/a>, <a href=\"https:\/\/go4taste.pl\/orzeszki-piniowe-naturalne-200g.html\">piniowe<\/a>, <a href=\"https:\/\/go4taste.pl\/orzeszki-ziemne-prazone-solone-1kg.html\">arachidowe <\/a>(ok. 750 mg), <a href=\"https:\/\/go4taste.pl\/orzechy-wloskie.html\">w\u0142oskie <\/a>(480 mg)<\/td><\/tr><tr><td><a href=\"https:\/\/go4taste.pl\/natka-pietruszki-suszona.html\">suszona natka pietruszki<\/a> (700 mg<strong>)<\/strong><\/td><\/tr><tr><td>sok pomidorowy (g\u0119sty), koncentrat (1070 mg)<\/td><\/tr><tr><td>awokado (600 mg)<\/td><\/tr><tr><td>grzyby shiitake (1800 mg)<\/td><\/tr><tr><td>glony (ok. 700 mg)<\/td><\/tr><tr><td><a href=\"https:\/\/go4taste.pl\/kurkuma-mielona.html\">kurkuma mielona<\/a> (ok. 2700 mg)<\/td><\/tr><tr><td><a href=\"https:\/\/go4taste.pl\/kmin-rzymski-ziarno.html\">kmin rzymsk<\/a>i (1800 mg)<\/td><\/tr><tr><td>banan (400 mg)<\/td><\/tr><tr><td>otr\u0119by pszenne (1100 mg)<\/td><\/tr><tr><td><a href=\"https:\/\/go4taste.pl\/kawa-zielona-mielona-z-brazylii-1kg.html\">kawa <\/a>(50 mg)<\/td><\/tr><tr><td><a href=\"https:\/\/go4taste.pl\/kasza-gryczana-niepalona-biala.html\">kasza gryczana niepalona<\/a> (440 mg)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Dawkowanie potasu<\/h3>\n\n\n\n<p>Przyjmuje si\u0119, \u017ce dzienna dawka potasu powinna wynosi\u0107 odpowiednio:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2500 &#8211; 3000 mg\/ dzie\u0144 (dzieci 1-6)&nbsp;<\/li>\n\n\n\n<li>ok. 4800 mg\/ dzie\u0144 (doro\u015bli, przy czym kobiety w ci\u0105\u017cy potrzebuj\u0105 oko\u0142o 5100 mg\/ dzie\u0144)<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">R\u00f3wnowaga kwasowo-zasadowa<\/h2>\n\n\n\n<p>Warto mie\u0107 na uwadze, kt\u00f3re z produkt\u00f3w maj\u0105 odczyn kwasowy (kwasotw\u00f3rczy), a kt\u00f3re zasadowy. Nale\u017cy uwa\u017ca\u0107, aby nie dopu\u015bci\u0107 do nadmiernego zakwaszenia organizmu. R\u00f3wnowaga ta jest bardzo potrzebna, poniewa\u017c chroni przed zgag\u0105, b\u00f3lami brzucha i innymi mo\u017cliwymi problemami z \u017co\u0142\u0105dkiem oraz innymi organami.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td>Odczyn kwa\u015bny<\/td><td>Odczyn zasadowy<\/td><\/tr><tr><td>nabia\u0142, np. ser \u017c\u00f3\u0142ty<\/td><td>kapusta, kalafior<\/td><\/tr><tr><td>m\u0105ka pszenna<\/td><td>buraki<\/td><\/tr><tr><td>wieprzowina<\/td><td>marchew<\/td><\/tr><tr><td>dr\u00f3b<\/td><td>cytryna, limonka<\/td><\/tr><tr><td>cukier<\/td><td><a href=\"https:\/\/go4taste.pl\/kasza-jaglana.html\">kasza jaglana<\/a><\/td><\/tr><tr><td>bia\u0142y ry\u017c<\/td><td>przyprawy: <a href=\"https:\/\/go4taste.pl\/imbir-mielony.html\">imbir mielony<\/a>, <a href=\"https:\/\/go4taste.pl\/curry-indyjskie.html\">curry indyjskie,<\/a> s\u00f3l morska, zio\u0142a, <a href=\"https:\/\/go4taste.pl\/gorczyca-biala.html\">gorczyca<\/a><\/td><\/tr><tr><td>czekolada<\/td><td>ocet jab\u0142kowy, kobucha<\/td><\/tr><tr><td>kawa<\/td><td><a href=\"https:\/\/go4taste.pl\/herbata-zielona-gunpowder.html\">zielona herbata<\/a><\/td><\/tr><tr><td>sztuczne s\u0142odziki, d\u017cemy<\/td><td>suszone owoce: <a href=\"https:\/\/go4taste.pl\/figi-suszone-greckie.html\">figi<\/a>, <a href=\"https:\/\/go4taste.pl\/daktyle\">daktyle<\/a>, <a href=\"https:\/\/go4taste.pl\/zurawina-suszona-z-sokiem-jablkowym-cieta-1kg.html\">\u017curawina suszona bez cukru<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u017bywno\u015b\u0107 przetworzona, zawiera mniej potasu (a wi\u0119cej sodu), ni\u017c dania przygotowywane przez nas samodzielnie. Do diety nale\u017cy w\u0142\u0105cza\u0107 surowe orzechy, nasiona, warzywa i owoce, a zmniejszy\u0107 spo\u017cywanie przesolonych produkt\u00f3w.<\/p>\n\n\n<div class=\"g4t-ads-banner g4t-banner-inline g4t-banner-inline--count-1 g4t-banner-inline--mobile-carousel wp-block-go4taste-ads-inline-banner\">\n\t<div class=\"g4t-ads-inline-products\">\n\t\t\t\t<div class=\"g4t-ads-content\">\n\t\t\t<div class=\"g4t-ads-image\">\n\t\t\t\t<img\n\t\t\t\t\tsrc=\"https:\/\/go4taste.pl\/377-home_default\/zurawina-suszona-calojagodowa-z-sokiem-jablkowym-1kg.jpg\"\n\t\t\t\t\talt=\"\u017burawina suszona bez cukru ca\u0142ojagodowa z sokiem jab\u0142kowym - 1kg\"\n\t\t\t\t\twidth=\"320\"\n\t\t\t\t\theight=\"180\"\n\t\t\t\t\/>\n\t\t\t<\/div>\n\t\t\t<div class=\"g4t-ads-details\">\n\t\t\t\t<div class=\"g4t-ads-name\">\n\t\t\t\t\t<a href=\"https:\/\/go4taste.pl\/zurawina-suszona-calojagodowa-z-sokiem-jablkowym-1kg.html\" class=\"g4t-ads-name-link\">\n\t\t\t\t\t\t\u017burawina suszona bez cukru ca\u0142ojagodowa z sokiem jab\u0142kowym &#8211; 1kg\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"g4t-ads-prices\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"g4t-ads-sale-price\">48,00 z\u0142<\/span>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t<a href=\"https:\/\/go4taste.pl\/zurawina-suszona-calojagodowa-z-sokiem-jablkowym-1kg.html\"\n\t\t\t   class=\"g4t-ads-button\"\t\t\t   data-object-type=\"promotion\"\n\t\t\t   data-item-category2=\"\"\n\t\t\t   data-reference=\"A1478\"\n\t\t\t   data-price-tax-exc=\"48.00 z\u0142\"\n\t\t\t   data-price=\"48.00 z\u0142\"\n\t\t\t   data-item-name=\"\u017burawina suszona bez cukru ca\u0142ojagodowa z sokiem jab\u0142kowym - 1kg\"\n\t\t\t   data-item-id=\"194\"\n\t\t\t   data-creative-slot=\"inline-content\"\n\t\t\t   data-creative-name=\"Product Inline Banner\"\n\t\t\t   data-promotion-name=\"Go4Taste Product Ads\"\n\t\t\t   data-promotion-id=\"g4t-ads-3596-194\"\n\t\t\t>Kup w sklepie<\/a>\n\t\t<\/div>\n\t\t\t<\/div>\n\t<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Niedobory potasu objawy<\/h3>\n\n\n\n<p>Mog\u0105 by\u0107 powodowane przez ubog\u0105 w ten minera\u0142 diet\u0119 oraz niekt\u00f3re choroby, jak zatrucia pokarmowe czy biegunki. Stosowanie niekt\u00f3rych lek\u00f3w syntetycznych (np. na nadci\u015bnienie), r\u00f3wnie\u017c przyczynia si\u0119 do wyp\u0142ukiwania tego pierwiastka.<\/p>\n\n\n\n<p>Zbyt ma\u0142a ilo\u015b\u0107 potasu w organizmie mo\u017ce powodowa\u0107 nast\u0119puj\u0105ce objawy:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>os\u0142abienie i skurcze mi\u0119\u015bni<\/li>\n\n\n\n<li>nieregularny rytm serca, ko\u0142atanie serca<\/li>\n\n\n\n<li>og\u00f3lne zm\u0119czenie i znu\u017cenie<\/li>\n\n\n\n<li>problemy ze skupieniem si\u0119 i uczeniem<\/li>\n<\/ul>\n\n\n\n<p>Z niedoborami potasu mo\u017cna \u0142atwo poradzi\u0107 sobie w domu, wzbogacaj\u0105c diet\u0119 o: <strong>nasiona, otr\u0119by, ro\u015bliny str\u0105czkowe, pomidory (i ich przetwory, w tym <a href=\"https:\/\/go4taste.pl\/pomidory-suszone-na-sloncu-500g.html\">suszone pomidory<\/a>), szpinak <\/strong>czy<strong> awokado.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Suplementacja<\/h2>\n\n\n\n<p>Je\u017celi uznamy, \u017ce nie dostarczamy odpowiedniej ilo\u015bci potasu z jedzenia lub chcemy zastosowa\u0107 jego wi\u0119ksze dawki, mo\u017cemy si\u0119gn\u0105\u0107 po ca\u0142\u0105 gam\u0119 suplement\u00f3w (lub przepisanych przez lekarza lek\u00f3w), z kt\u00f3rych wyr\u00f3\u017cni\u0107 mo\u017cna:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>chlorek (powszechnie stosowany i \u0142atwo przyswajalny)<\/li>\n\n\n\n<li>glukonian<\/li>\n\n\n\n<li>cytrynian<\/li>\n\n\n\n<li>asparaginian<\/li>\n<\/ul>\n\n\n\n<p>Bibliografia:&nbsp;<\/p>\n\n\n\n<p><em>Domowy poradnik medyczny, <\/em>pod red. K. Janickiego<em>, <\/em>Warszawa<em> <\/em>1989.<\/p>\n\n\n\n<p>L. Kie, K. Bonan, <em>Okinawa food, <\/em>wyd. <em>Muza, <\/em>Warszawa 2018.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Potas jest jednym ze sk\u0142adnik\u00f3w mineralnych, pe\u0142ni\u0105cym istotne funkcje w organizmie cz\u0142owieka. Nale\u017cy do grupy makroelement\u00f3w, kt\u00f3re samoistnie wyst\u0119puj\u0105 w po\u017cywieniu,&nbsp;a jego zapotrzebowanie przez nasz organizm jest wy\u017csze ni\u017c w przypadku mikroelement\u00f3w. Rola potasu w organizmie cz\u0142owieka S\u00f3d i potas kieruj\u0105 gospodark\u0105 wodn\u0105 w ciele: s\u00f3d zatrzymuje wod\u0119, a potas wzmaga jej wydalanie. Dla przyk\u0142adu,&#8230;<\/p>\n<p><a class=\"more-link\" href=\"https:\/\/go4taste.pl\/blog\/potas-w-jedzeniu\/\">Czytaj wi\u0119cej<\/a><\/p>","protected":false},"author":2,"featured_media":3632,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[65],"tags":[],"class_list":{"0":"post-3596","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-witaminy-i-mineraly","8":"entry"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Potas w jedzeniu \u017ar\u00f3dla potasu niedobory potasu | Go4taste<\/title>\n<meta name=\"description\" content=\"Poznaj rol\u0119 potasu, obecno\u015b\u0107 w jedzeniu Jakie s\u0105 objawy niedoboru potasu i nadmiaru? 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