{"id":96158,"date":"2026-06-06T21:03:06","date_gmt":"2026-06-06T20:03:06","guid":{"rendered":"https:\/\/healthinyourplanet.com\/?p=96158"},"modified":"2026-06-06T21:03:07","modified_gmt":"2026-06-06T20:03:07","slug":"ushqimet-me-te-pasura-me-kalium","status":"publish","type":"post","link":"https:\/\/healthinyourplanet.com\/?p=96158&lang=sq","title":{"rendered":"Ushqimet m\u00eb t\u00eb pasura me kalium"},"content":{"rendered":"\n\n

Ushqimet m\u00eb t\u00eb pasura me kalium:<\/strong><\/h1>\n\n\n

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

Rang<\/th>Ushqim (i gatuar\/i pap\u00ebrpunuar, sipas treguesit)<\/th>Madh\u00ebsit\u00eb e porcioneve<\/th>Rreth. Kaliumi (mg)<\/th>Sh\u00ebnime<\/th><\/tr><\/thead>
nj\u00eb<\/td>Gjethet e panxharit (t\u00eb ziera)<\/strong><\/td>1 filxhan<\/td>1,300 mg<\/strong><\/td>Shum\u00eb i lart\u00eb; gjithashtu i pasur me kalcium dhe vitamin\u00eb K.<\/td><\/tr>
dy<\/td>Bishtaja zvicerane (e gatuar)<\/strong><\/td>1 filxhan<\/td>960 mg<\/strong><\/td>Shum\u00eb i pasur me kalium dhe magnez<\/td><\/tr>
tre<\/td>Patate e pjekur (me l\u00ebvozhg\u00ebn)<\/strong><\/td>1 mesatar (170 g)<\/td>900 mg<\/strong><\/td>Nj\u00eb nga burimet m\u00eb t\u00eb pasura ditore<\/td><\/tr>
kat\u00ebr<\/td>Avokado (i t\u00ebr\u00eb, mesatar)<\/strong><\/td>1 cop\u00eb frutash (200 g)<\/td>975 mg<\/strong><\/td>I pasur me kalium dhe yndyra t\u00eb sh\u00ebndetshme<\/td><\/tr>
pes\u00eb<\/td>Patate e \u00ebmb\u00ebl (e pjekur)<\/strong><\/td>1 mesatar (130 g)<\/td>850 mg<\/strong><\/td>Ruan m\u00eb shum\u00eb kalium kur gatuhet me l\u00ebvore.<\/td><\/tr>
gjasht\u00eb<\/td>Spinaqi (i gatuar)<\/strong><\/td>1 filxhan<\/td>840 mg<\/strong><\/td>Nj\u00eb burim i shk\u00eblqyer; gjithashtu i pasur me hekur dhe folat.<\/td><\/tr>
Shtat\u00eb<\/td>Fasule t\u00eb bardha (t\u00eb gatuara)<\/strong><\/td>Gjysm\u00eb filxhani<\/td>420 mg<\/strong><\/td>1 filxhan p\u00ebrmban af\u00ebrsisht 840 mg n\u00eb total.<\/td><\/tr>
tet\u00eb<\/td>Pur\u00e9 domatesh<\/strong><\/td>\u00bc filxhan<\/td>670 mg<\/strong><\/td>Koncentrat kaliumi i nxjerr\u00eb nga domate<\/td><\/tr>
n\u00ebnt\u00eb<\/td>Edamame (e gatuar)<\/strong><\/td>1 filxhan<\/td>676 mg<\/strong><\/td>Nj\u00eb burim i shk\u00eblqyer i proteinave bimore dhe kaliumit<\/td><\/tr>
dhjet\u00eb<\/td>Thjerr\u00ebzat (t\u00eb gatuara)<\/strong><\/td>1 filxhan<\/td>730 mg<\/strong><\/td>Gjithashtu i pasur me fibra dhe folat<\/td><\/tr>
nj\u00ebmb\u00ebdhjet\u00eb<\/td>Jogurt (thjesht\u00eb, me pak yndyr\u00eb)<\/strong><\/td>1 filxhan (245 g)<\/td>575 mg<\/strong><\/td>Opsion qum\u00ebshtor me p\u00ebrmbajtje t\u00eb moderuar kaliumi<\/td><\/tr>
12<\/td>Banana (mesatare)<\/strong><\/td>1 cop\u00eb frutash (120 g)<\/td>420 mg<\/strong><\/td>Popullor, por jo burimi m\u00eb i r\u00ebnd\u00ebsish\u00ebm<\/td><\/tr>
13<\/td>L\u00ebngu i qershis\u00eb<\/strong><\/td>1 filxhan (240 ml)<\/td>700 mg<\/strong><\/td>I pasur me kalium dhe ndihmon tretjen<\/td><\/tr>
14<\/td>L\u00ebng portokalli i fresk\u00ebt<\/strong><\/td>1 filxhan (240 ml)<\/td>470 mg<\/strong><\/td>Nj\u00eb burim natyral i kaliumit dhe vitamin\u00ebs C<\/td><\/tr>
15<\/td>Salmoni (i pjekur)<\/strong><\/td>100 g<\/td>628 mg<\/strong><\/td>Gjithashtu i pasur me omega-3<\/td><\/tr>
16<\/td>K\u00ebrpudhat (t\u00eb bardha, t\u00eb gatuara)<\/strong><\/td>1 filxhan<\/td>555 mg<\/strong><\/td>Ve\u00e7an\u00ebrisht i lart\u00eb kur skuqet<\/td><\/tr>
17<\/td>Uj\u00eb kokosi<\/strong><\/td>1 filxhan (240 ml)<\/td>600 mg<\/strong><\/td>L\u00ebkur\u00eb-lag\u00ebse, por mbani nj\u00eb sy nivelet e sheqerit n\u00eb gjak.<\/td><\/tr>
tet\u00ebmb\u00ebdhjet\u00eb<\/td>K\u00ebrpudha but\u00ebrkash (e gatuar)<\/strong><\/td>1 filxhan<\/td>580 mg<\/strong><\/td>Gjithashtu nj\u00eb burim i beta-karotenit<\/td><\/tr>
N\u00ebnt\u00ebmb\u00ebdhjet\u00eb<\/td>Brokolia (e gatuar)<\/strong><\/td>1 filxhan<\/td>460 mg<\/strong><\/td>Nj\u00eb perime e zakonshme me p\u00ebrmbajtje t\u00eb moderuar t\u00eb kaliumit<\/td><\/tr>
nj\u00ebzet<\/td>Vong\u00ebrat (t\u00eb gatuara)<\/strong><\/td>100 g<\/td>530 mg<\/strong><\/td>I pasur me kalium, hekur dhe vitamin\u00eb B12<\/td><\/tr><\/tbody><\/table><\/figure>\n","protected":false},"excerpt":{"rendered":"

Ushqimet m\u00eb t\u00eb pasura me kalium: Burimi: ChatGPT (https:\/\/chatgpt.com) Rang Ushqim (i gatuar\/i pap\u00ebrpunuar, sipas treguesit) Madh\u00ebsit\u00eb e porcioneve Rreth. Kaliumi (mg) Sh\u00ebnime nj\u00eb Gjethet e panxharit (t\u00eb ziera) 1 filxhan 1,300 mg Shum\u00eb i lart\u00eb; gjithashtu i pasur me kalcium dhe vitamin\u00eb K. dy Bishtaja zvicerane (e gatuar) 1 filxhan 960 mg Shum\u00eb i […]<\/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":1257,"footnotes":""},"categories":[1257],"tags":[],"class_list":["post-96158","post","type-post","status-publish","format-standard","hentry","category-ushqim"],"lang":"sq","translations":{"sq":96158,"en":94605,"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,"et":87164,"bg":87168,"ru":87172,"uk":87176,"th":87180,"da":87184,"he":87188,"hu":87196,"id":87201,"sv":87205,"cs":88564,"lt":89183,"lv":89193,"be":95850,"hr":96154,"sr":96162,"pa":96166,"nb":96170,"bn":96174,"as":96178,"gu":96182,"ta":96186,"ml":96190,"vi":96194,"ur":96198,"is":97614,"ne":97622,"fa":97630,"ku":97638,"ps":97646,"nl":97654,"jv":97662,"ceb":97670,"sw":97678,"ms":97682,"hy":97686,"cy":97690,"bs":97694,"af":97698,"ky":97702,"uz":97706,"tt":97713,"kk":97716,"mk":97720,"gl":97724,"an":97728,"ca":97732,"ka":97736,"oc":97740,"eu":97744,"mn":98057},"pll_sync_post":{},"_links":{"self":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/96158","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=96158"}],"version-history":[{"count":2,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/96158\/revisions"}],"predecessor-version":[{"id":96160,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/96158\/revisions\/96160"}],"wp:attachment":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=96158"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=96158"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=96158"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}