{"id":87164,"date":"2026-01-17T17:08:30","date_gmt":"2026-01-17T17:08:30","guid":{"rendered":"https:\/\/healthinyourplanet.com\/?p=87164"},"modified":"2026-01-17T17:08:31","modified_gmt":"2026-01-17T17:08:31","slug":"kaliumirikkad-toidud","status":"publish","type":"post","link":"https:\/\/healthinyourplanet.com\/?p=87164&lang=et","title":{"rendered":"Kaliumirikkad toidud"},"content":{"rendered":"\n\n

Kaliumirikkad toidud:<\/strong><\/h1>\n\n\n

Allikas: ChatGPT (https:\/\/chatgpt.com<\/strong><\/a>)<\/a><\/em><\/p>\n\n\n

Rang<\/th>Toit (k\u00fcpsetatud\/toores, nagu m\u00e4rgitud)<\/th>Portsu suurus<\/th>Umbes kaalium (mg)<\/th>M\u00e4rkused<\/th><\/tr><\/thead>
1<\/td>Peedilehed (keedetud)<\/strong><\/td>1 tass<\/td>1300 mg<\/strong><\/td>\u00c4\u00e4rmiselt k\u00f5rge; sisaldab ka palju kaltsiumi ja K-vitamiini<\/td><\/tr>
2<\/td>\u0160veitsi mangold (keedetud)<\/strong><\/td>1 tass<\/td>960 mg<\/strong><\/td>V\u00e4ga rikas kaaliumi ja magneesiumi poolest<\/td><\/tr>
3<\/td>K\u00fcpsetatud kartul (koorega)<\/strong><\/td>1 keskmine (170 g)<\/td>900 mg<\/strong><\/td>\u00dcks rikkamaid igap\u00e4evaseid allikaid<\/td><\/tr>
4<\/td>Avokaado (terve, keskmise suurusega)<\/strong><\/td>1 puuvili (200 g)<\/td>975 mg<\/strong><\/td>Rikas kaaliumi ja tervislike rasvade poolest<\/td><\/tr>
5<\/td>Maguskartul (k\u00fcpsetatud)<\/strong><\/td>1 keskmine (130 g)<\/td>850 mg<\/strong><\/td>S\u00e4ilitab rohkem kaaliumi, kui k\u00fcpsetatakse koos koorega<\/td><\/tr>
6<\/td>Spinat (keedetud)<\/strong><\/td>1 tass<\/td>840 mg<\/strong><\/td>Suurep\u00e4rane allikas; sisaldab ka palju rauda ja foolhapet<\/td><\/tr>
7<\/td>Valged oad (keedetud)<\/strong><\/td>\u00bd tass<\/td>420 mg<\/strong><\/td>1 tass annab kokku ~840 mg<\/td><\/tr>
8<\/td>Tomatipasta<\/strong><\/td>\u00bc tass<\/td>670 mg<\/strong><\/td>Kontsentreeritud kaalium tomatitest<\/td><\/tr>
9<\/td>Edamame (keedetud)<\/strong><\/td>1 tass<\/td>676 mg<\/strong><\/td>Suurep\u00e4rane taimne valgu- ja kaaliumiallikas<\/td><\/tr>
10<\/td>L\u00e4\u00e4tsed (keedetud)<\/strong><\/td>1 tass<\/td>730 mg<\/strong><\/td>Samuti sisaldab palju kiudaineid ja foolhapet<\/td><\/tr>
11<\/td>Jogurt (tavaline, madala rasvasisaldusega)<\/strong><\/td>1 tass (245 g)<\/td>575 mg<\/strong><\/td>Piimatooted m\u00f5\u00f5duka kaaliumisisaldusega<\/td><\/tr>
12<\/td>Banaan (keskmine)<\/strong><\/td>1 puuvili (120 g)<\/td>420 mg<\/strong><\/td>Populaarne, kuid mitte k\u00f5ige k\u00f5rgem allikas<\/td><\/tr>
13<\/td>Ploomimahl<\/strong><\/td>1 tass (240 ml)<\/td>700 mg<\/strong><\/td>Kaliumirikas ja aitab kaasa seedimisele<\/td><\/tr>
14<\/td>Apelsinimahl (v\u00e4rske)<\/strong><\/td>1 tass (240 ml)<\/td>470 mg<\/strong><\/td>Kaaliumi ja C-vitamiini looduslik allikas<\/td><\/tr>
15<\/td>L\u00f5he (k\u00fcpsetatud)<\/strong><\/td>100 g<\/td>628 mg<\/strong><\/td>Samuti rikas oomega-3-rasvhapete poolest<\/td><\/tr>
16<\/td>Seened (valged, keedetud)<\/strong><\/td>1 tass<\/td>555 mg<\/strong><\/td>Eriti k\u00f5rge praadimisel<\/td><\/tr>
17<\/td>Kookosvesi<\/strong><\/td>1 tass (240 ml)<\/td>600 mg<\/strong><\/td>Niisutav, kuid j\u00e4lgi suhkrusisaldust<\/td><\/tr>
18<\/td>Butternut k\u00f5rvits (k\u00fcpsetatud)<\/strong><\/td>1 tass<\/td>580 mg<\/strong><\/td>Samuti beetakaroteeni allikas<\/td><\/tr>
19<\/td>Brokkoli (keedetud)<\/strong><\/td>1 tass<\/td>460 mg<\/strong><\/td>Tavaline k\u00f6\u00f6givili, milles on m\u00f5\u00f5dukas kogus kaaliumi<\/td><\/tr>
20<\/td>Karbid (keedetud)<\/strong><\/td>100 g<\/td>530 mg<\/strong><\/td>Rikas kaaliumi, raua ja vitamiini B12 poolest<\/td><\/tr><\/tbody><\/table><\/figure>\n","protected":false},"excerpt":{"rendered":"

Kaliumirikkad toidud: Allikas: ChatGPT (https:\/\/chatgpt.com) Rang Toit (k\u00fcpsetatud\/toores, nagu m\u00e4rgitud) Portsu suurus Umbes kaalium (mg) M\u00e4rkused 1 Peedilehed (keedetud) 1 tass 1300 mg \u00c4\u00e4rmiselt k\u00f5rge; sisaldab ka palju kaltsiumi ja K-vitamiini 2 \u0160veitsi mangold (keedetud) 1 tass 960 mg V\u00e4ga rikas kaaliumi ja magneesiumi poolest 3 K\u00fcpsetatud kartul (koorega) 1 keskmine (170 g) 900 mg […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"saved_in_kubio":false,"wds_primary_category":892,"footnotes":""},"categories":[892],"tags":[],"class_list":["post-87164","post","type-post","status-publish","format-standard","hentry","category-toit"],"lang":"et","translations":{"et":87164,"fr":81611,"zh":80735,"pt":80732,"es":80687,"de":80692,"it":80716,"ko":85666,"ro":85995,"pl":86199,"tr":86207,"el":86509,"fi":86513,"sl":86517,"ja":86521,"pt-br":87156,"ar":87160,"bg":87168,"ru":87172,"uk":87176,"th":87180,"da":87184,"he":87188,"hu":87196,"id":87201,"sv":87205,"cs":88564,"lt":89183,"lv":89193,"en":94605},"pll_sync_post":{},"_links":{"self":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/87164","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=87164"}],"version-history":[{"count":2,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/87164\/revisions"}],"predecessor-version":[{"id":87166,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/87164\/revisions\/87166"}],"wp:attachment":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=87164"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=87164"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=87164"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}