{"errCode":0,"errMsg":"success","timeStamp":"1779673805","data":{"trueId":"1152921504609219372","title":"一个公式帮你补足钾","author":[],"tags":[],"detail":"\u003cp\u003e吴阶平医学基金会营养学部委员   刘 明\u003c/p\u003e\u003cp\u003e古语道，“春困秋乏夏打盹，睡不醒的冬三月”。随着季节变化，很多人容易感到疲劳和困倦。鲜为人知的是，容易疲劳有可能是缺乏某种营养素的信号，比如钾。\u003c/p\u003e\u003cp\u003e钾是维持人体正常运转的关键营养素之一，心脏跳动、神经肌肉活动、呼吸、细胞渗透压、体液酸碱平衡等都需要正常浓度的钾离子来维持，缺钾的人往往会感到倦怠无力，出现精力、体力下降等症状。夏末秋初，身体更容易缺钾。第一，此时天气依然炎热，人体大量出汗，除了钠，随汗液排出的还有一定量的钾。第二，夏末秋初是腹泻高发期，人们容易因食物不卫生或不新鲜出现腹泻、呕吐等症状，导致身体失水严重，引发电解质紊乱，从而造成钾流失。第三，高温天很多人没啥食欲，加上机体消耗能量相对较多，钾过度排出而补充不足。\u003c/p\u003e\u003cp\u003e\u003cem\u003e\u003cimg data-type=\"image_card\" src=\"https://img.hubpd.com/hubpd/spider/full/6100069175ff61418b97576d4fedc923b5abdb38.jpg\"/\u003e\u003c/em\u003e\u003c/p\u003e\u003cp\u003e除了对抗疲劳，研究证实，摄入充足的钾还能带来多种健康好处，比如有助控制血压、降低心血管疾病风险、预防糖尿病、防止钙流失、保护骨骼、抵消高钠饮食带来的危害等。尤其是以下几类人更要注意钾的摄入，包括高血压患者、大量出汗的人、长时间呕吐或腹泻的人、糖尿病患者、口味比较重的人、骨质疏松患者等。中国营养学会推荐，健康人钾的适宜摄入量为每天2000毫克，要预防慢病，钾的建议摄入量是3600毫克/天。然而，最新的营养调查显示，我国居民每天钾的摄入量仅为1547毫克。\u003c/p\u003e\u003cp\u003e钾几乎存在于所有天然食品中，尤其是以下几类。一是水果。大部分水果高钾低钠，含量多在100~350毫克/100克，且不需要加盐食用，对改善食物中的钠钾比例十分有益。能够高效补钾的水果有橙子、哈密瓜、木瓜、香蕉等。二是蔬菜。蔬菜的钾含量都很高，比如菠菜、芥蓝、苋菜等绿叶菜的钾含量都超过香蕉（256毫克/100克）。菌类蔬菜的钾含量尤其出众，口蘑钾含量为1655毫克/100克、蘑菇（鲜蘑）312毫克/100克、双孢蘑菇307毫克/100克。需要注意的是，烹调蔬菜时如果加入大量的盐，会使钠钾比例得不到改善。因此，烹调时一定要少放盐。三是全谷杂豆。如果按绝对含量来说，杂豆是各类食物中钾含量最高的族群。比如红小豆、绿豆、芸豆等常见豆类，钾含量达到800毫克/100克以上。燕麦、青稞、藜麦、荞麦等全谷物的钾含量也都在300毫克/100克以上。四是薯类。土豆、红薯、芋头和山药等薯类钾含量跟香蕉差不多，还富含维生素C，对控制血压十分有益。五是奶类。如果按营养素密度（用钾含量除以热量的值）来算，奶类是所有动物性食物中钾含量最高的。我国食物成分表数据显示，牛奶的钾含量平均为180毫克/100克，半斤奶能提供450毫克的钾，相当于成年人每日参考值的22.5%。\u003c/p\u003e\u003cp\u003e保证每日补够钾，大家不妨记住这个公式：2000毫克钾≈100克全谷杂豆+100克薯类+1斤蔬菜+半斤水果+300克牛奶。在此基础上，适当增加全谷杂豆（每天达到150克）和牛奶（每天达到500克）的摄入量，将普通盐换成低钠高钾盐，再加上肉类、坚果等食物中的钾，就能达到预防慢病的推荐摄入量（3600毫克/天）。需要特别提醒的是，大量摄入含钾药物或口服钾制剂等可导致体内钾过多，可能引起心脏传导阻滞、心跳减慢，严重的可停止波动。需要用药物补钾时，一定要听从医生的指导。▲\u003c/p\u003e","createdAt":1692240297,"updatedAt":1692240300,"source":0,"reprintedUrl":"https://www.lifetimes.cn/article/4E9u6C7KKso","type":0,"vShowStyle":0,"transCodingObjKey":"https://img.hubpd.com/hubpd/64dd89acbd249800011df478","transCodingObjKeyMp4":"https://img.hubpd.com/hubpd/","mpIcon":"https://img.hubpd.com/hubpd/5c586cc0-b80c-11ed-8d88-763443d37210.png","mpName":"环球时报健康客户端","mpIsVerified":true,"mpId":"288230376151741757","covers":["https://img.hubpd.com/hubpd/spider/full/6100069175ff61418b97576d4fedc923b5abdb38.jpg"],"coversType":0,"blurImage":"","publishedAt":1692237480,"classificationName":"健康","tap":64253,"likeCnt":0,"userIsLike":false,"isFeedAd":false,"compositeId":"1152921504609219372|0|0","editedAt":0,"mpLinkType":0,"mpLinkTypeList":[],"coverType":0,"settled":0,"settledEntity":"","settledInfo":"","hideView":0,"hideLike":0},"hisHots":{"hotData":[{"trueId":"3746994889977532830","title":"腰疼专找八类老人","author":null,"tags":null,"source":0,"reprintedUrl":"https://www.lifetimes.cn/article/4RdpUVpJem8","type":0,"vShowStyle":0,"mpIsVerified":false,"covers":null,"coversType":0,"blurImage":"","publishedAt":1779267960,"tap":0,"likeCnt":0,"userIsLike":false,"isFeedAd":false,"compositeId":"3746994889977532830|0|0","editedAt":0,"mpLinkType":0,"mpLinkTypeList":null,"coverType":0,"settled":0,"settledEntity":"","settledInfo":"","hideView":0,"hideLike":0},{"trueId":"6052837899191200957","title":"看中医前别做五件事","author":null,"tags":null,"source":0,"reprintedUrl":"https://www.lifetimes.cn/article/4RdpYM6LbBh","type":0,"vShowStyle":0,"mpIsVerified":false,"covers":["https://img.hubpd.com/hubpd/spider/full/58db37288034252890d02566c0ef93c09a8702a5.jpg"],"coversType":0,"blurImage":"","publishedAt":1779268080,"tap":0,"likeCnt":0,"userIsLike":false,"isFeedAd":false,"compositeId":"6052837899191200957|0|0","editedAt":0,"mpLinkType":0,"mpLinkTypeList":null,"coverType":0,"settled":0,"settledEntity":"","settledInfo":"","hideView":0,"hideLike":0},{"trueId":"2305843009218946754","title":"调心也有套八段锦","author":null,"tags":null,"source":0,"reprintedUrl":"https://www.lifetimes.cn/article/4RZhe0YcIwt","type":0,"vShowStyle":0,"mpIsVerified":false,"covers":null,"coversType":0,"blurImage":"","publishedAt":1778838300,"tap":0,"likeCnt":0,"userIsLike":false,"isFeedAd":false,"compositeId":"2305843009218946754|0|0","editedAt":0,"mpLinkType":0,"mpLinkTypeList":null,"coverType":0,"settled":0,"settledEntity":"","settledInfo":"","hideView":0,"hideLike":0},{"trueId":"4611686018432642222","title":"炎症，骨头的“拆迁队”","author":null,"tags":null,"source":0,"reprintedUrl":"https://www.lifetimes.cn/article/4RdpgbucSS8","type":0,"vShowStyle":0,"mpIsVerified":false,"covers":null,"coversType":0,"blurImage":"","publishedAt":1779268260,"tap":0,"likeCnt":0,"userIsLike":false,"isFeedAd":false,"compositeId":"4611686018432642222|0|0","editedAt":0,"mpLinkType":0,"mpLinkTypeList":null,"coverType":0,"settled":0,"settledEntity":"","settledInfo":"","hideView":0,"hideLike":0}],"mpName":"环球时报健康客户端","mpIcon":"https://img.hubpd.com/hubpd/5c586cc0-b80c-11ed-8d88-763443d37210.png","mpIntro":"","mpId":"288230376151741757","mpIsVerified":true},"similar":[{"trueId":"3170534137673623284","title":"【杨柳科普】读懂食物升糖指数，糖尿病患者的科学饮食指南","author":null,"tags":null,"source":0,"type":0,"vShowStyle":0,"mpIcon":"https://img.hubpd.com/hubpd/6985fd35-bc7c-11ec-93e9-368536d81367.png","mpName":"北京市垂杨柳医院","mpIsVerified":false,"mpId":"6052837899186006816","covers":null,"coversType":0,"blurImage":"","publishedAt":1776836295,"tap":0,"likeCnt":0,"userIsLike":false,"isFeedAd":false,"compositeId":"3170534137673623284|0|0","editedAt":0,"mpLinkType":0,"mpLinkTypeList":null,"coverType":0,"settled":0,"settledEntity":"","settledInfo":"","hideView":0,"hideLike":0},{"trueId":"288230376156872898","title":"分级忌口才靠谱 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