{"id":1769,"date":"2015-07-16T00:00:00","date_gmt":"2015-07-16T00:00:00","guid":{"rendered":"http:\/\/quiropractica1.iamacookie.com\/?p=1769"},"modified":"2015-07-16T00:00:00","modified_gmt":"2015-07-16T00:00:00","slug":"el-top-10-de-los-alimentos-ricos-en-potasio","status":"publish","type":"post","link":"https:\/\/quiropractica1.com\/en\/el-top-10-de-los-alimentos-ricos-en-potasio\/","title":{"rendered":"top 10 de los alimentos ricos en Potasio"},"content":{"rendered":"<div class=\"vgblk-rw-wrapper limit-wrapper\">\n<h2><span style=\"color: #1ea000;\">top 10 de los alimentos ricos en Potasio<\/span><\/h2>\n<h3><span style=\"color: #1ea000;\">Potasio, el mineral olvidado<\/span><\/h3>\n<p>Al igual que el sodio, el magnesio y el calcio, el potasio es <strong>un electrolito<\/strong>, lo que significa que ayuda en la conducci\u00f3n de cargas el\u00e9ctricas en nuestro organismo y por tanto es absolutamente esencial para que nuestro coraz\u00f3n y <strong>sistema nervioso funcionen<\/strong>. <strong>El potasio tambi\u00e9n contribuye<\/strong><\/p>\n<ul>\n<li>En el equilibro de los l\u00edquidos<\/li>\n<li>En la acidez-alcalinidad<\/li>\n<li>Participa en la formaci\u00f3n de los m\u00fasculos<\/li>\n<li>Interviene en el metabolismo de los carbohidratos<\/li>\n<\/ul>\n<p><strong>\u00bfNecesitamos m\u00e1s para interesarnos en este mineral saludable?<\/strong><\/p>\n<h3><span style=\"color: #1ea000;\">Equilibrio de Sodio y Potasio<\/span><\/h3>\n<p>El sodio y el potasio tienen una relaci\u00f3n en nuestro organismo y debe existir <strong>un equilibrio entre ambos<\/strong>; aunque nuestros ri\u00f1ones hacen lo posible por mantenerlo, la alimentaci\u00f3n moderna ha puesto en peligro esa armon\u00eda, pues la mayor\u00eda de los alimentos procesados son <strong>altos en sodio<\/strong> y<strong>bajos en potasio<\/strong>. Entre otras razones esto se debe a que el potasio es un mineral muy soluble, por lo que se pierde f\u00e1cilmente durante la cocci\u00f3n o procesamiento.\u00a0 Como ejemplo, <em>un jugo de tomate, alimento que en su estado natural es tiene 50 veces m\u00e1s potasio que sodio, al ser comprado envasado en el supermercado, normalmente tiene ya dos veces m\u00e1s sodio que potasio<\/em>. El alcohol, la cafe\u00edna y el az\u00facar <strong>disminuyen los niveles de potasio<\/strong>, al igual que el ejercicio o sudor intenso y los episodios de v\u00f3mito o diarrea. Tambi\u00e9n lo hace el uso a largo plazo de algunos medicamentos, como aspirina, corticoides o laxantes. Entre los <strong>s\u00edntomas<\/strong> tempranos de la deficiencia cr\u00f3nica de potasio est\u00e1<\/p>\n<ul>\n<li>En primer lugar <strong>la fatiga<\/strong><\/li>\n<li>Debilidad muscular<\/li>\n<li>Reflejos lentos<\/li>\n<li>Piel seca<\/li>\n<li>Depresi\u00f3n<\/li>\n<li>Cambios en el estado de \u00e1nimo (anxiedad)<\/li>\n<\/ul>\n<h3><span style=\"color: #1ea000;\">Beneficios<\/span><\/h3>\n<p>Una salud \u00f3ptima necesita niveles adecuados de potasio. Se recomienda que consumamos <strong>el doble de potasio que de sodio<\/strong>. Los beneficios de aumentar el consumo de potasio han sido demostrados por estudios cl\u00ednicos y epidemiol\u00f3gicos:<\/p>\n<ul>\n<li>Disminuci\u00f3n de la presi\u00f3n arterial<\/li>\n<li>Reducci\u00f3n de la mortalidad por enfermedades cardiovasculares<\/li>\n<li>Prevenci\u00f3n de padecimientos<\/li>\n<li>c\u00e1lculos renales<\/li>\n<li>Reducci\u00f3n del riesgo de osteoporosis<\/li>\n<li>Arritmias cardiacas<\/li>\n<li>Intolerancia a la glucosa<\/li>\n<\/ul>\n<h3><span style=\"color: #1ea000;\">Alimentos ricos en Potasio<\/span><\/h3>\n<p>La mejor manera de aumentar nuestro consumo de potasio es consumir m\u00e1s frutas y verduras e incluir otros alimentos ricos en potasio. Por eso, aqu\u00ed he reunido para ustedes diez alimentos con altos niveles de potasio<\/p>\n<ol>\n<li><strong><span style=\"color: #1ea000;\">Aguacate<\/span>: <\/strong>con 975 mg por pieza, este delicioso fruto tiene el doble de potasio que una banana.<\/li>\n<li><span style=\"color: #1ea000;\"><strong>Vegetales de hoja verde oscura<\/strong><\/span>: una taza de acelgas cocidas tiene 961 mg de potasio, una de espinaca, 839 mg.<\/li>\n<li><span style=\"color: #1ea000;\"><strong>Legumbres<\/strong>:<\/span> adem\u00e1s de fibras, las legumbres tienen mucho potasio: una taza de alubias contiene 1,181 mg. Las lentejas tambi\u00e9n tiene lo suyo: 700 mg por taza.<\/li>\n<li><span style=\"color: #1ea000;\"><strong>Boniato<\/strong>:<\/span> si se trata de boniato horneados con c\u00e1scara, la cifra llega a 926 mg. En t\u00e9rminos de potasio, cualquiera que sea la forma que se preparen es mejor no pelarlos.<\/li>\n<li><span style=\"color: #1ea000;\"><strong>Agua de coco<\/strong><\/span>: con 600mg de potasio mucho mejor que cualquier bebida deportiva.<\/li>\n<li><span style=\"color: #1ea000;\"><strong>Yogurt y <a style=\"color: #1ea000;\" href=\"http:\/\/www.amazon.es\/gp\/product\/B00K31OLVA\/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&amp;camp=3626&amp;creative=24790&amp;creativeASIN=B00K31OLVA&amp;linkCode=as2&amp;tag=quiropractpri-21\" target=\"_blank\" rel=\"noopener\" name=\"\">kefir<\/a><\/strong><\/span>: una taza de yogurt natural descremado tiene 625 gramos de potasio.<\/li>\n<li><strong>Salm\u00f3n<\/strong>: de nuevo aparece el salm\u00f3n en una lista de alimentos saludables, esta vez por los 524 mg que contiene un filete.<\/li>\n<li><span style=\"color: #1ea000;\"><strong>Setas<\/strong><\/span>: una taza de champi\u00f1ones frescos rebanados, con solo 28 calor\u00edas, re\u00fane 428 mg. Tambi\u00e9n es alto en contenido de potasio en otro tipo de setas, como las Portobello y Crimini.<\/li>\n<li><span style=\"color: #1ea000;\"><strong>Banana<\/strong><\/span>: una banana promedio tiene 105 calor\u00edas y 422 mg de potasio. Un estudio con ciclistas demostr\u00f3 que logran mejores resultados si antes de correr comen una banana en vez de tomar una bebida isot\u00f3nica.<\/li>\n<li><strong><span style=\"color: #1ea000;\">Mel\u00f3n<\/span>:<\/strong> media taza de mel\u00f3n picado tiene 215 mg de potasio y muy poco sodio, adem\u00e1s de ser rico en vitaminas A y C.<\/li>\n<\/ol>\n<p>Referencias: Csrees.usda.gov, (2014). National Institute of Food and Agriculture (NIFA). [En l\u00ednea] En:<a title=\"http:\/\/www.csrees.usda.gov\/\" href=\"http:\/\/www.csrees.usda.gov\/\">http:\/\/www.csrees.usda.gov\/<\/a> [Visitado el 22 de agosto de 2014]. Healthaliciousness.com, (2014). Top 10 Foods Highest in Potassium. [En l\u00ednea] En:<a title=\"http:\/\/www.healthaliciousness.com\/articles\/food-sources-of-potassium.php\" href=\"http:\/\/www.healthaliciousness.com\/articles\/food-sources-of-potassium.php\">http:\/\/www.healthaliciousness.com\/articles\/food-sources-of-potassium.php<\/a> [Visitado el 22 de agosto de 2014]. Healthy Eating | SF Gate, (2014). What Things Can Be Eaten for Low Potassium? [En l\u00ednea] En:<a title=\"http:\/\/healthyeating.sfgate.com\/things-can-eaten-low-potassium-4802.html\" href=\"http:\/\/healthyeating.sfgate.com\/things-can-eaten-low-potassium-4802.html\">http:\/\/healthyeating.sfgate.com\/things-can-eaten-low-potassium-4802.html<\/a> [Visitado el 22 de agosto de 2014]. Lpi.oregonstate.edu, (2014). Linus Pauling Institute at Oregon State University. [En l\u00ednea] En:<a title=\"http:\/\/lpi.oregonstate.edu\/infocenter\/minerals\/potassium\/\" href=\"http:\/\/lpi.oregonstate.edu\/infocenter\/minerals\/potassium\/\">http:\/\/lpi.oregonstate.edu\/infocenter\/minerals\/potassium\/<\/a> [Visitado el 22 de agosto de 2014]. Mayoclinic.org, (2014). Potassium Supplement (Oral Route, Parenteral Route) &#8211; Drugs and Supplements &#8211; Mayo Clinic. [En l\u00ednea] En: <a title=\"http:\/\/www.mayoclinic.org\/drugs-supplements\/potassium-supplement-oral-route-parenteral-route\/description\/drg-20070753\" href=\"http:\/\/www.mayoclinic.org\/drugs-supplements\/potassium-supplement-oral-route-parenteral-route\/description\/drg-20070753\">http:\/\/www.mayoclinic.org\/drugs-supplements\/potassium-supplement-oral-ro&#8230;<\/a> [Visitado el 22 de agosto de 2014]. Nlm.nih.gov, (2014). Potasio en la dieta: MedlinePlus enciclopedia m\u00e9dica. [En l\u00ednea] En:<a title=\"http:\/\/www.nlm.nih.gov\/medlineplus\/spanish\/ency\/article\/002413.htm\" href=\"http:\/\/www.nlm.nih.gov\/medlineplus\/spanish\/ency\/article\/002413.htm\">http:\/\/www.nlm.nih.gov\/medlineplus\/spanish\/ency\/article\/002413.htm<\/a> [Visitado el 22 de agosto de 2014]. Terra, (2014). 13 alimentos ricos en potasio. [En l\u00ednea] En:<a title=\"http:\/\/vidayestilo.terra.es\/salud\/nutricion\/13-alimentos-ricos-en-potasio,7b5cb3936240a310VgnVCM4000009bcceb0aRCRD.html\" href=\"http:\/\/vidayestilo.terra.es\/salud\/nutricion\/13-alimentos-ricos-en-potasio,7b5cb3936240a310VgnVCM4000009bcceb0aRCRD.html\">http:\/\/vidayestilo.terra.es\/salud\/nutricion\/13-alimentos-ricos-en-potasi&#8230;<\/a> [Visitado el 22 de agosto de 2014]. The Huffington Post, (2014). 9 Foods With More Potassium Than A Banana. [En l\u00ednea] En:<a title=\"http:\/\/www.huffingtonpost.com\/2012\/09\/20\/potassium-foods-banana_n_1898078.html\" href=\"http:\/\/www.huffingtonpost.com\/2012\/09\/20\/potassium-foods-banana_n_1898078.html\">http:\/\/www.huffingtonpost.com\/2012\/09\/20\/potassium-foods-banana_n_189807&#8230;<\/a> [Visitado el 22 de agosto de 2014]. Webmd.com, (2014). Potassium Food Sources, Benefits, Deficiencies, and More. [En l\u00ednea] En:<a title=\"http:\/\/www.webmd.com\/food-recipes\/features\/potassium-sources-and-benefits\" href=\"http:\/\/www.webmd.com\/food-recipes\/features\/potassium-sources-and-benefits\">http:\/\/www.webmd.com\/food-recipes\/features\/potassium-sources-and-benefits<\/a> [Visitado el 22 de agosto de 2014]. Webmd.com, (2014). Potassium Food Sources, Benefits, Deficiencies, and More. [En l\u00ednea] En:<a title=\"http:\/\/www.webmd.com\/food-recipes\/features\/potassium-sources-and-benefits?page=2\" href=\"http:\/\/www.webmd.com\/food-recipes\/features\/potassium-sources-and-benefits?page=2\">http:\/\/www.webmd.com\/food-recipes\/features\/potassium-sources-and-benefit&#8230;<\/a> [Visitado el 22 de agosto de 2014]. Whfoods.com, (2014). Potassium. [En l\u00ednea] En: <a title=\"http:\/\/www.whfoods.com\/genpage.php?dbid=90&amp;tname=nutrient\" href=\"http:\/\/www.whfoods.com\/genpage.php?dbid=90&amp;tname=nutrient\">http:\/\/www.whfoods.com\/genpage.php?dbid=90&amp;tname=nutrient<\/a> [Visitado el 22 de agosto de 2014].<\/div>\n<p><!-- .vgblk-rw-wrapper --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>top 10 de los alimentos ricos en Potasio Potasio, el mineral olvidado Al igual que el sodio, el magnesio y el calcio, el potasio es un electrolito, lo que significa que ayuda en la conducci\u00f3n de cargas el\u00e9ctricas en nuestro organismo y por tanto es absolutamente esencial para que nuestro coraz\u00f3n y sistema nervioso funcionen&#8230;.<\/p>","protected":false},"author":3,"featured_media":2870,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[875],"tags":[887,861],"class_list":["post-1769","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricion","tag-magnesio","tag-salud"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>top 10 de los alimentos ricos en Potasio | Matar\u00f3<\/title>\n<meta name=\"description\" content=\"top 10 de los alimentos ricos en Potasio - Informaci\u00f3n del Centre Chiropractic Matar\u00f3. 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