Madokotala ochokera ku Institute of Medicine ya National Academy of Sciences ku United States amalimbikitsa kuti akuluakulu adye osachepera 4700 mg wa potaziyamu tsiku lililonse. Ndizo pafupifupi kawiri zomwe ambiri aife timadya. Zakudya zambiri za zomera zimakhala ndi potaziyamu: masamba obiriwira, tomato, nkhaka, zukini, biringanya, dzungu, mbatata, kaloti, nyemba, mkaka, ndi mtedza. Kuti mupeze potaziyamu wokwanira, ndikofunikira kudziwa zomwe zili muzakudya zosiyanasiyana: 1 chikho cha sipinachi yophika - 840 mg; mu 1 mbatata yophika sing'anga - 800 mg; mu 1 chikho cha broccoli yophika - 460 mg; mu 1 galasi la musk vwende (cantaloupe) - 430 mg; 1 phwetekere sing'anga-kakulidwe - 290 mg; mu 1 galasi la sitiroberi - 460 mg; nthochi imodzi - 1 mg; mu 450 ga yogurt - 225 mg; mu 490 g wa mkaka wopanda mafuta - 225 mg. Chitsime: earight.org Kumasulira: Lakshmi
2022-11-11