{"id":97706,"date":"2026-07-08T07:57:24","date_gmt":"2026-07-08T06:57:24","guid":{"rendered":"https:\/\/healthinyourplanet.com\/?p=97706"},"modified":"2026-07-08T07:57:25","modified_gmt":"2026-07-08T06:57:25","slug":"kaliyga-eng-boy-oziq-ovqatlar","status":"publish","type":"post","link":"https:\/\/healthinyourplanet.com\/?p=97706&lang=uz","title":{"rendered":"Kaliyga eng boy oziq-ovqatlar"},"content":{"rendered":"\n\n

Kaliyga eng boy oziq-ovqatlar:<\/strong><\/h1>\n\n\n

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

Rang<\/th>Ovqat (pishirilgan\/xom, ko’rsatilganidek)<\/th>Portsiya o’lchamlari<\/th>Taxminiy kaliy (mg)<\/th>Eslatmalar<\/th><\/tr><\/thead>
bir<\/td>Qizil lavlagi barglari (pishirilgan)<\/strong><\/td>1 stakan<\/td>1 300 mg<\/strong><\/td>Juda yuqori; shuningdek kalsiy va K vitamini boy.<\/td><\/tr>
ikki<\/td>Shveytsariya qirmizi karami (pishirilgan)<\/strong><\/td>1 stakan<\/td>960 mg<\/strong><\/td>Kaliy va magniyga juda boy<\/td><\/tr>
uch<\/td>Pishirilgan kartoshka (po’sti bilan)<\/strong><\/td>1 o’rta (170 g)<\/td>900 mg<\/strong><\/td>Eng boy kundalik manbalardan biri<\/td><\/tr>
to’rt<\/td>Avokado (butun, o’rta)<\/strong><\/td>1 dona meva (200 g)<\/td>975 mg<\/strong><\/td>Kaliy va sog’lom yog’larga boy<\/td><\/tr>
besh<\/td>Shirin kartoshka (pishirilgan)<\/strong><\/td>1 o’rta (130 g)<\/td>850 mg<\/strong><\/td>Po’sti bilan pishirilganda ko’proq kaliy saqlaydi<\/td><\/tr>
olti<\/td>Ishqobil (pishirilgan)<\/strong><\/td>1 stakan<\/td>840 mg<\/strong><\/td>Ajoyib manba; shuningdek temir va folatga boy.<\/td><\/tr>
yetti<\/td>Oq loviya (pishirilgan)<\/strong><\/td>yarim stakan<\/td>420 mg<\/strong><\/td>1 stakanda jami taxminan 840 mg mavjud.<\/td><\/tr>
sakkiz<\/td>Pomidor pyuresi<\/strong><\/td>chorak stakan<\/td>670 mg<\/strong><\/td>Pomidorlardan olingan kaliy konsentrat<\/td><\/tr>
to’qqiz<\/td>Edamame (pishirilgan)<\/strong><\/td>1 stakan<\/td>676 mg<\/strong><\/td>O’simlikka asoslangan oqsil va kaliyning ajoyib manbai<\/td><\/tr>
o’n<\/td>Lobya (pishirilgan)<\/strong><\/td>1 stakan<\/td>730 mg<\/strong><\/td>Shuningdek, tolalar va folatga boy<\/td><\/tr>
o’n bir<\/td>Yogurt (oddiy, kam yog’li)<\/strong><\/td>1 stakan (245 g)<\/td>575 mg<\/strong><\/td>O’rtacha kaliy miqdoriga ega sut mahsuloti varianti<\/td><\/tr>
o’n ikki<\/td>Banana (o’rta)<\/strong><\/td>1 dona meva (120 g)<\/td>420 mg<\/strong><\/td>Mashhur, lekin eng muhim manba emas<\/td><\/tr>
o’n uch<\/td>Olcha sharbati<\/strong><\/td>1 stakan (240 ml)<\/td>700 mg<\/strong><\/td>Kaliyga boy va hazmni yaxshilaydi<\/td><\/tr>
o’n to’rt<\/td>Tazasiqilgan apelsin sharbati<\/strong><\/td>1 stakan (240 ml)<\/td>470 mg<\/strong><\/td>Kaliy va C vitamini uchun tabiiy manba<\/td><\/tr>
o’n besh<\/td>Losos (pishirilgan)<\/strong><\/td>100 gramm<\/td>628 mg<\/strong><\/td>Shuningdek omega-3 ga boy<\/td><\/tr>
o’n olti<\/td>Qo’ziqorinlar (oq, pishirilgan)<\/strong><\/td>1 stakan<\/td>555 mg<\/strong><\/td>Xususan qovurilganda ayniqsa yuqori<\/td><\/tr>
17<\/td>Kokos suvi<\/strong><\/td>1 stakan (240 ml)<\/td>600 mg<\/strong><\/td>Namlaydi, lekin qon shakar darajangizni nazorat qiling<\/td><\/tr>
18<\/td>Tovuqli qovoq (pishirilgan)<\/strong><\/td>1 stakan<\/td>580 mg<\/strong><\/td>Shuningdek, beta-karotin manbai<\/td><\/tr>
19<\/td>Brokkoli (pishirilgan)<\/strong><\/td>1 stakan<\/td>460 mg<\/strong><\/td>O’rtacha kaliy miqdoriga ega keng tarqalgan sabzavot<\/td><\/tr>
yigirma<\/td>Midiyalar (pishirilgan)<\/strong><\/td>100 gramm<\/td>530 mg<\/strong><\/td>Kaliy, temir va B12 vitamini bo’yicha boy<\/td><\/tr><\/tbody><\/table><\/figure>\n","protected":false},"excerpt":{"rendered":"

Kaliyga eng boy oziq-ovqatlar: Manba: ChatGPT (https:\/\/chatgpt.com) Rang Ovqat (pishirilgan\/xom, ko’rsatilganidek) Portsiya o’lchamlari Taxminiy kaliy (mg) Eslatmalar bir Qizil lavlagi barglari (pishirilgan) 1 stakan 1 300 mg Juda yuqori; shuningdek kalsiy va K vitamini boy. ikki Shveytsariya qirmizi karami (pishirilgan) 1 stakan 960 mg Kaliy va magniyga juda boy uch Pishirilgan kartoshka (po’sti bilan) 1 […]<\/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":1620,"footnotes":""},"categories":[1620],"tags":[],"class_list":["post-97706","post","type-post","status-publish","format-standard","hentry","category-oziq-ovqat"],"lang":"uz","translations":{"uz":97706,"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,"sq":96158,"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,"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\/97706","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=97706"}],"version-history":[{"count":2,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/97706\/revisions"}],"predecessor-version":[{"id":97708,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/97706\/revisions\/97708"}],"wp:attachment":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=97706"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=97706"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=97706"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}