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๐“๐จ๐ฉ ๐Ÿ๐ŸŽ ๐‡๐ข๐ ๐ก-๐๐จ๐ญ๐š๐ฌ๐ฌ๐ข๐ฎ๐ฆ ๐…๐จ๐จ๐๐ฌ


โ—ค๐—ฃ๐—ผ๐˜๐—ฎ๐˜€๐˜€๐—ถ๐˜‚๐—บ is a mineral that is important to the body. The main functions are


โžŠ Helps to adjust the balance of water levels in the body together with sodium to reduce oedema and lower blood pressure


โž‹ Helps in the functioning of the nervous system and brain


โžŒ Helps to stretch the muscles, helps to reduce the risk of stroke and cardiovascular disease, helps to control high blood pressure and osteoporosis


โžฅ Normal people aged 14 years and over should get ๐Ÿฐ.๐Ÿณ g of ๐—ฃ๐—ผ๐˜๐—ฎ๐˜€๐˜€๐—ถ๐˜‚๐—บ per day (data from ๐™๐™ค๐™ค๐™™ ๐™–๐™ฃ๐™™ ๐™‰๐™ช๐™ฉ๐™ง๐™ž๐™ฉ๐™ž๐™ค๐™ฃ ๐˜ฝ๐™ค๐™–๐™ง๐™™, ๐™„๐™ฃ๐™จ๐™ฉ๐™ž๐™ฉ๐™ช๐™ฉ๐™š ๐™ค๐™› ๐™ˆ๐™š๐™™๐™ž๐™˜๐™ž๐™ฃ๐™š)


โžฅ Athletes, especially runners require a lot of energy and have a high risk of ๐—ฃ๐—ผ๐˜๐—ฎ๐˜€๐˜€๐—ถ๐˜‚๐—บ deficiency which may cause ๐™˜๐™ง๐™–๐™ข๐™ฅ๐™จ and ๐™–๐™—๐™ฃ๐™ค๐™ง๐™ข๐™–๐™ก ๐™๐™š๐™–๐™ง๐™ฉ ๐™ง๐™–๐™ฉ๐™š while running. Because while running, ๐—ฃ๐—ผ๐˜๐—ฎ๐˜€๐˜€๐—ถ๐˜‚๐—บ is released from the muscles and excreted in the form of sweat. Thus, the body needs ๐—ฃ๐—ผ๐˜๐—ฎ๐˜€๐˜€๐—ถ๐˜‚๐—บ to replace it


โžฅ Therefore, athletes should get more than ๐Ÿฐ.๐Ÿณ grams of ๐—ฃ๐—ผ๐˜๐—ฎ๐˜€๐˜€๐—ถ๐˜‚๐—บ per day


โžฅ 10 High-๐—ฃ๐—ผ๐˜๐—ฎ๐˜€๐˜€๐—ถ๐˜‚๐—บ Foods That Benefit Athletes' Health (๐—ฃ๐—ผ๐˜๐—ฎ๐˜€๐˜€๐—ถ๐˜‚๐—บ size: 100 g serving size) โ–ธ 1 cocoa powder (1.5 g) โ–ธ 2 dried prunes (1.1 g) โ–ธ 3 raisins (892 mg) โ–ธ 4 sunflower seeds (850 mg) โ–ธ 5 dates (696 mg) โ–ธ 6 fresh spinach (558 mg) โ–ธ 7 bananas (358 mg) โ–ธ 8 ๐—ฃ๐—ข๐—ช๐—–๐—ข ๐—™๐—ผ๐—ฟ๐—บ๐˜‚๐—น๐—ฎ ๐Ÿญ (310 mg) โ–ธ 9 ๐—ฃ๐—ข๐—ช๐—–๐—ข ๐—™๐—ผ๐—ฟ๐—บ๐˜‚๐—น๐—ฎ ๐Ÿฎ (230 mg) โ–ธ 10 oranges (181 mg)


โžฅ However, caution in people with health problems or deficiencies in the removal of ๐—ฃ๐—ผ๐˜๐—ฎ๐˜€๐˜€๐—ถ๐˜‚๐—บ from the body, such as patients with chronic renal disease, diabetes and heart failure, should get less than ๐Ÿฐ.๐Ÿณ grams of ๐—ฃ๐—ผ๐˜๐—ฎ๐˜€๐˜€๐—ถ๐˜‚๐—บ per day to prevent ๐—›๐˜†๐—ฝ๐—ฒ๐—ฟ๐—ธ๐—ฎ๐—น๐—ฒ๐—บ๐—ถ๐—ฎ which can be dangerous. Thus, people with health problems should get advice from a doctor โ—ข


๐‘๐„๐…๐„๐‘๐„๐๐‚๐„๐’ 1. ๐™‹๐™Š๐™’๐˜พ๐™Š ๐˜ฝ๐™‡๐™Š๐™‚/๐™ฌ๐™๐™ฎ๐™ฅ๐™ค๐™ฉ๐™–๐™จ๐™จ๐™ž๐™ช๐™ข 2. ๐™‹๐™ƒ๐˜ผ๐™๐™ˆ๐˜ผ๐˜พ๐™”.๐™ˆ๐˜ผ๐™ƒ๐™„๐˜ฟ๐™Š๐™‡ 3. ๐™๐™„๐™๐™๐™€๐™๐™ˆ๐™„๐™‰๐˜ผ๐™‡


๐‘๐„-๐„๐ƒ๐ˆ๐“๐„๐ƒ ๐๐˜ POWCO : ๐™๐™ƒ๐™€ ๐™ƒ๐™€๐˜ผ๐™‡๐™๐™ƒ๐™„๐™€๐™ ๐™‡๐™„๐™๐™€ ๐™Ž๐™Š๐™‡๐™๐™๐™„๐™Š๐™‰


POWCO Thailand "๐—ฃ๐—ข๐—ช๐—–๐—ข", ๐˜›๐˜ฉ๐˜ฆ ๐˜ช๐˜ฏ๐˜ฏ๐˜ฐ๐˜ท๐˜ข๐˜ต๐˜ช๐˜ท๐˜ฆ ๐˜ฏ๐˜ถ๐˜ต๐˜ณ๐˜ช๐˜ต๐˜ช๐˜ฐ๐˜ถ๐˜ด ๐˜ซ๐˜ฆ๐˜ญ๐˜ญ๐˜บ ๐˜ง๐˜ฐ๐˜ณ ๐˜ฆ๐˜ฏ๐˜ฆ๐˜ณ๐˜จ๐˜บ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฆ๐˜ญ๐˜ฆ๐˜ค๐˜ต๐˜ณ๐˜ฐ๐˜ญ๐˜บ๐˜ต๐˜ฆ ๐˜ณ๐˜ฆ๐˜ฑ๐˜ญ๐˜ข๐˜ค๐˜ช๐˜ฏ๐˜จ, ๐˜ฎ๐˜ข๐˜ฅ๐˜ฆ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜บ๐˜ฐ๐˜ถ๐˜ฏ๐˜จ ๐˜ข๐˜ณ๐˜ฐ๐˜ฎ๐˜ข๐˜ต๐˜ช๐˜ค ๐˜ค๐˜ฐ๐˜ค๐˜ฐ๐˜ฏ๐˜ถ๐˜ต ๐˜ธ๐˜ข๐˜ต๐˜ฆ๐˜ณ ๐˜ฑ๐˜ญ๐˜ถ๐˜ด ๐˜ฌ๐˜ฐ๐˜ฏ๐˜ซ๐˜ข๐˜ค ๐˜จ๐˜ญ๐˜ถ๐˜ค๐˜ฐ๐˜ฎ๐˜ข๐˜ฏ๐˜ฏ๐˜ข๐˜ฏ "๐—ฃ๐—ข๐—ช๐—–๐—ข", ๐˜›๐˜ฉ๐˜ฆ ๐˜ฏ๐˜ข๐˜ต๐˜ถ๐˜ณ๐˜ข๐˜ญ ๐˜ฆ๐˜ฏ๐˜ฆ๐˜ณ๐˜จ๐˜บ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฆ๐˜ญ๐˜ฆ๐˜ค๐˜ต๐˜ณ๐˜ฐ๐˜ญ๐˜บ๐˜ต๐˜ฆ ๐˜ฅ๐˜ณ๐˜ช๐˜ฏ๐˜ฌ ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฏ๐˜ข๐˜ต๐˜ช๐˜ฐ๐˜ฏ๐˜ข๐˜ญ ๐˜ข๐˜ต๐˜ฉ๐˜ญ๐˜ฆ๐˜ต๐˜ฆ๐˜ด ๐˜ข๐˜ญ๐˜ธ๐˜ข๐˜บ๐˜ด ๐˜ต๐˜ณ๐˜ถ๐˜ด๐˜ต

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