feat: json output

fix: also bumped workflow go to 1.26

feat: add disk I/O monitoring and improve output formatting

- Add -io flag to show disk I/O (KB/s when monitoring, total MB otherwise)
- Move peak values next to memory values for better readability
- Change 'Total:' to 'total:' for consistent lowercase labels
- Simplify I/O parsing code
- Update README with I/O examples

Merge pull request #11 from rwxd/renovate/all-major-updates

fix(deps): update all major dependencies

fix: goreleaser update

fix: releasing

fix: go and releasing update

fix: correctly exit if process does not exist

fix: remove archlinux from release

fix: add missing files