Information compiled from theHarvard Nutrient Database資料來自哈佛營養(yǎng)數(shù)據(jù)庫

What is potassium? 什么是鉀？

It is an essential mineral found in every cell in the body. It has a strong relationship with sodium, calcium, and magnesium. It is important to have a balance between all of these minerals for good health. It is the third most abundant mineral in the body.

是人體每一個細(xì)胞中必不可少的礦物質(zhì)。它與鈉、鈣、鎂有很強(qiáng)的關(guān)系。重要的是要在所有這些礦物質(zhì)之間保持平衡，以保持身體健康。是人體內(nèi)第三豐富的礦物質(zhì)。

Potassium is used for muscle contractions including the heart muscle, helping to keep blood pressure stable (along with sodium), and many other functions.

鉀用于肌肉收縮，包括心肌收縮，幫助保持血壓穩(wěn)定（與鈉一起），以及其他許多功能。

If potassium is adversely high or low it can dramatically affect the nervous system and increase the chance of irregular heartbeats (arrhythmias).

如果鉀含量過高或過低，會嚴(yán)重影響神經(jīng)系統(tǒng)，增加心律不齊（心律失常）的可能性。

An increased level of Potassium is called hyperkalemia.鉀的升高稱為高鉀血癥。

A decreased level is called hypokalemia.水平降低稱為低鉀血癥。

Potassium is an essential nutrient required for fluid and electrolyte balance in the body.鉀是維持體內(nèi)液體和電解質(zhì)平衡所需的必需營養(yǎng)素。

Keeping the right amount of it in your body is a balancing act done by the work of healthy kidneys. If the kidneys are not healthy, there will be a need to limit high potassium foods that can increase the potassium in your blood to a dangerous level.保持適量的它在你的身體是一個平衡的行為所做的工作，健康的腎臟。如果腎臟不健康，將有必要限制高鉀食物，可以增加你的血液中的鉀到一個危險(xiǎn)的水平。

Recommended Amounts of Potassium For Adults成人鉀的推薦量

“For women 14-18 years of age, the AI is 2,300 mg daily;for women 19+, 2,600 mg. For pregnant and lactating women, the AI ranges from 2,500-2,900 depending on age.“對于14-18歲的婦女，每日2,300毫克；對于19歲以上的婦女，每日2,600毫克。對于孕婦和哺乳期婦女，范圍從2500至2900不等，視年齡而定。

For men 14-18 years of age, the AI is 3,000 mg;for men 19+, 3,400 mg.” ~ Harvard?對于14-18歲的男性，為3,000毫克；對于19歲以上的男性，為3,400毫克。“～哈佛大學(xué)

To ensure we get enough potassium in our diet, in balance, here is a list of the foods that are high in potassium.為了確保我們在飲食中得到足夠的鉀，在平衡的情況下，這里有一個高鉀食物的列表。

20 Foods High in Potassium20種高鉀食物

FRUITS水果

Apricots dried 杏干        814毫克   10個

Raisins葡萄干?          1089毫克  1 杯

JUICES (1 cup)1杯果汁

Prune juice 梅汁             707毫克

Carrot juice胡蘿卜汁    689毫克

BEANS (1 cup) 豆類（1杯）

Beans, baked 烘焙豆          752毫克

Beans, Kidney腰豆            713毫克

Beans, refried豆泥              673毫克

Lima beans利馬豆              955毫克

Beans, white 白色豆          1,189毫克

Black-eyed peas 黑眼豌豆     690毫克

VEGETABLES Containing Potassium (all 1 cup except potatoes)含有鉀的蔬菜（都是1杯，除了土豆）

Jerusalem Artichokes耶路撒冷朝鮮薊   644毫克

Lentils 扁豆??                             731毫克

Soybeans大豆                            886毫克

Spinach 菠菜?                             839毫克

1Potato?1個土豆                      1,081毫克，大部分在皮里

Beet Greens甜菜                     1,309毫克

Swiss chard瑞士甜菜?                   960毫克

GRAINS (1 cup)谷物（1杯）

Wheat Bran 小麥麩皮      1182毫克

Wheat Germ 小麥胚芽      892毫克

Potassium is anincredibly important electrolyte, along with salt, calcium, and magnesium. We need four times as much Potassium as sodium (salt), so finding foods high in potassium, and including them in your daily meals is not only a great idea but is very important.鉀和鹽、鈣、鎂一樣，都是非常重要的電解質(zhì)。我們對鉀的需求量是鈉（鹽）的四倍，所以找到含鉀量高的食物，并將其納入日常膳食不僅是一個好主意，而且非常重要。