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Last Updated March 24, 2026
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??????? ???? ???

??????? ???? ??? ???, ???????????? ???, ?? ??????? ??? ??? (????????????? ????????) ???? ?????? ??? ???? ??? ??????? ???? ???????? ???????, ?? 50 metres ??????? ???? ??? ???? ??? ???????? ?? ??????? ????? ????? ????, ????? 500 ?????? ???? ???? ???? ????? ????? ?? ????? ??????? ????????? ???????, ???????? ??? ????? ?????? ????? ??????????? ???????? ????? ???? ??????? ??? ??? ?????????? ???? ????????? ?????????? ?????? ??? ??? ?????? ??????? ???????? (???????? spp.) ??? ?????????, ??? ???? ?????? ?? ??? ??????? ?????

??????? ??????? ????? ????? ????? 12-24?? ???? ??? ????, ?? ????? ?????? ??? ?????? ????? ?? ???????? ????? ??????, ?????? ??? ????, ??????? ?????? ? ????? ??????????"?? ??? ??????? ??????????? ??? ????? ??????? ?????? ???? ????? ???? ????? ??? ?? ??????? ?????????? ??????; ????? ???? ??????? ???? ???????? ????? ????? ???????????? ?????? ???? ???? ?? ???????? ???? ?????

??????? ?????? ??????????? ????????

??????? ???? ?? ???? ?????????? ????? ?????, ?? ???? ???? ?? ??????????? ????????? ????????? ???????? ???:

  • ???????????? ???????: ???? ???? ??? ??? ?????? ??? ????? ???? ???????????? ?????? 50"100 µg (????? ??????? 90"180%) ??????? ??? ?????
  • ??????????? ?????: ???????????????? ? ???????????????? ?????? ??????, ?? ????‌?????????? ??????
  • ???? ????? ???????: ????? 28-gram ???????? ?????? 4 grams
  • ??????????? ????: ????????????? (????? ??????? 26%), ????, ???????????, ?????? ??? ?????? ??????
  • ???????: ???????? (??????? B1) ??? ??????? E-?? ???? ???
  • ???????? ??????: ????? ??????????? ???? ???????? ?????? ???
  • ?? ??????????????: ?????????????? ?????? ?? ??? ?????????????

?????????? ????? ???? ??? ??????? ?????? ????????

??????? ?????? ??????? ????????? ??? ??? ??? ?? ???????? ?????????? ??????? ?????????? ???? ???????????? ????? ???????, ?? ?????? ????????? ???????????? ???? ????? ???? ???? ???? ???? ???? ???? ??? ?? ????????? ?????????????????? ???? ????????????? ???? ???? ??????? ???, ?? ????? ????????, ???????? ??????? ???????????? ??? ??? ????????? ???????????? ?????? ???? ????

??????????? ?????? ????????, ???? ?????? ???????????? ????? ??????, ?????? ????? ?????? ??? ???????? ???? ??????? ??? ???? ???????????? ?????? ????????? ??? ????? ??? ??????? ?? ????????? ??????? ????????? ????????, ? ?????? ??? ?????? ???????????? ??????? ?????? ????? ???????? ?????

??? ??????? ??? ??? ?? ?????? ???????, ??? ??????? ??? ?????? ??? ???????????? ?????? ??????????????? ???? ????; ???? ???? ????? ???? 91 mcg ??????? ?????????? ????? ????, ???? ?????? ?? ?????? ???? ?? ??? ?????

??????? ?????? 5?? ?????????? ????????? ????????

1. ????????? ?????????????????? ???????

??????? ???? ?? ???????????? ??????? ??????? ?????????????????? ??????? ????, ?? ?????? ????????? ?????????????????? ???????? ??????????? ???????? ?? ?????????? ???? ????????????? ????? ????? ?????????? ????? ???? ????? ????? ???, ??? ????‌??? ??? ???? ????? ??????????? ???????????? ????? ????? ???? ????? ?????? ???????? ??????? ???? ??? ?????? ?????????? ??????? ? ???????? ???????? ??????? ???? ??????? ???? ?????

2. ?????????? ????????????? ??????? ???

????? ???????? ???????? ?????????? ???????? ??????? ??????? ???? ???????? ???? ???? ?????????? ????????? ?????????? ??????????? ???? ??????? ?????? ???????? ????????? ????????????"?????? ?????????? ????? ??????????? ?????????? ??????????? ????? ????? ??????? ??? ??? ?????????? ?????? ????????? ?????? ??? ????? ???? ????????????, ?????? ?????? ??? ?????? ????????? ?????????? ????? ????? ??? ????? ?????????????

3. ????‌????????? ????? ???

??????? ????? ???? ??????????? ????????????? ????? ??????? LDL ?????????? ?????? ??? ?????? HDL ?????????? ???????? ?????????? ???????? ????? ???? ??????? ???? ???????? ?????? ?????? ???? ??, ?????? ???????? ???? ??? ?????????? ???????? ????? ???? ??? ????‌?????????? ??????? ???? ????, ???? ???????????? ?????-????????? ???? ???? ??????

4. ?????????? ??????????? ? ???? ??????? ?????? ?????

?????????? ???????? ????????? ??? ??? ??????????? ???????????? ?????? ???? ???? ???????? ?????????? ??????? ????? ???? ??? ? ????? ???????? ???????????? ??????? ?????? ????, ???????? ???????????? ????? ?????? ?? ???????? ?????? ????? ????? ??? ????? ??????? ?????? ???????? ??????????????????? ???????? ????? ???? ??? ?????????? ??????? ???? ?????????? ????? ????? ?????? ????????

5. ??????????? ?????? ???????

????? ??????????? ???????? ???????? ??? ???? ???? ???????????? ??? ?????????? ??????? ???? ????? ?????????? ??????????? ???????? ??? ?????? ????????? ?????????? ?????????? ????????? ??? ??????? ? ?????????? ??????? ???????? ???????? ??????? ????

??????? ?????? ??? ??????????? ????????

  • ????????? ???? ???????? ???????: ???????????? ?????????????????? ? ?????????? ??? ??????????? ????? ????? ??????? ???? ????
  • ??????? ????????? ???????: ?????????? ????????? ???????? ??? ??????? ???????? ???????????????? ?????? ????
  • ??? ? ???? ?????????: ????? ? ??????????? ??? ? ???? ??? ????? ????? ?????
  • ????? ?????? ??????????: ???????? ???????? ??????? ??????????? ???????? ????????? ?????? ?????? ????
  • ?????? ????????? ????? ???: ?????????????????? ??????? ???? ? ???? ??????? ??????? ???

??????? ???? ??????? ?????? ????????: ?? ???? ????

??????????? ??? ???? ??????? ???? ??????? ?????? ??? ?? ????????????? ????? ??? ?? ??????? ?????? ????? ??????????, ?????????????????? ??? ??????????? ????? ?????? ??????? ??????? ???? ??????? ??? ?????? ????? ???:

  • ?????????? ?????????? ???????: ??????? ?????????? ?????? ?????? ???????? ???????? ??????? ???? ??? ????
  • ???????????????: ?????????? ??????? ??? ??????????? ??????????? ?????? ??????? ???
  • ??????? ????????: ??????? ?????????? ????? ????????? ??? ???? ? ?????? ????? ??????? ???? ????
  • ????, ??? ? ???? ?????????: ?????????????????? ???????? ??????? ???? ???? ???????? ????? ???
  • ?????? ?????????: ?????? ????? ????? ????? ??????????? ???? ??????

????????????? ??????? ???? ?????? ????? ?????

  1. ????? ????????: 1-3?? ???? ??? ???????? ???????? ?????? ???
  2. ???????? ??? ????: ????? ???????? ??????? ??? ?????? ???????? ????
  3. ????????? ??? ??????? ???: ???? ??? ????????? ??? ??????? ?????? ????? ????? ????
  4. ????? ?????: ???????? ??? ? ????? ???? ????? ??????? ???
  5. ?????-?? ?????: ??? ???? ?????????? ?? ??????? ???? ??????? ????
  6. ??????? ??? ?????: ??????? ??? ??????? ???? ?????? ??????? ???? ????
  7. ??????????? ?????? ??????: ????? ?? ?????????? ???? ??? ??? ??????? ???

???????? ???? ??????? ???? ?????? ??????? ??????????

??????? ???? ?????????? ????? ????? ??????? ???? ??????? ???? ??????? ???? ?????? ???????????? ?????????? ?????? ???????? ????????? ???????????????? ???? ???????? 1-3?? ??????? ????? ????? ???????? ????? ??????? ???? ??????? ???? 68-91 mcg ?????????? ????? ????, ?? ????? ???????????????? ???? ?????????? ????? 55 mcg ?????? ???? ???? ?? ???????? ???? ?????

??????? ?????????? ????????, ???????????????? ???? ???????????? ??????? ???? ????? ????? (UL) ??? ???????? 400 µg; ?? ???? ??? ?????????? ??? ????, ??? ???? ?????? ?????????? ??? ??????? ????????????? ???????????? ?????? ?????? ??????? ???? ????, ??? ??????? ?????? ???????? ?????? ?????? ????? ??????? ???? ??? ??????? ?????? ???????? ???????? ???? ??????? ????

???????? ????? ?? ??? ??????? ???? ??????? ?????

??????? ?????? ??????????? ????????? ???????? ??????, ???????? ???? ???????? ?????????? ????? (?????????) ??? ????, ??? ??? ??? ????, ?????? ??, ??? ??? ???, ?????? ??? ????????????? ?????, ???????? ??? ?????? ???????? ????????? ?????? ??? ?????? ???? ???? ?????

????? ???? ???-? ?????????? ???, ????? ??????? ???? ???????? ??????? ??? ????? ???? ???????? ?? ?????????????????????? ???? ???, ?????????? ????? ???????? ??? ????? ????????????? ??????????? ??????? ?????? ?????

?????? ???? ??? ?????????? ?????, ????? ???? ????????????? ?????? ????? ????????? ??????? ???? ?????? ????"????? 28 g (1 oz) ???????? ?????? 186 kcal ????, ??? ????????? ??????????? ????????????? ????? ???? ????

???????: ???????????? ????? ??????? ?????? ???????? ???????? ????

???? ??????? ??? ?????? ???? ??????? ???? ??????????? ????????? ???????? ????? ?? ????? ?????????? ???????? ??? ?????????? ?????????, ?????????????????? ??????? ??? ??????????? ??????? ???? ????????? ?????? ??? ????? ??????? ???? ??????? ?????? ???????? ????????? ???????????, ???? ??? ??????? ???????? ??? ???????????????? ??????? ????

?????????? ??????????-? ???? ????? ???????? ?????? ??? ???????? ????????? ???????????? ??????? ????? ?????????? ?????? ????????? ??? ???????? ????? ????????? 4,000-??? ???? ????? ? ?????????? ??????? ??????? ??????? ???? ????? ??????? ???, ??????? ???? ????????????? ??? ???? ??? ????????? ????? ????????? ?????? ?????? ????? ???? ????? 10,000+ ?????????? ????? ??????? ?????? ????????? ??? ???????? ??????? ??????? ????????? ???????????? ??????? ? ??????????? ??? ?????

???????? ????????? ??????

???? ???????? ???? ??????? ??? ?????? ?????

???????????? ?????????? ?????? ?????? ???????? 1-3?? ??????? ????? ????? ???????? ?????? ????? ???? ??????? ???? ???????? ????? ???? ????? ???????????? ?????? ???? ???, ??? ??????? ??????? ???? ??????? ??????

?????????? ?????? ????? ??????? ???? ?? ???????

??????? ???? ???????? ???????? ????? ???? ????, ????? ??? ????? ???????????? ????? ???? ??? ???????? ???????? ???? ?????? ??? ?????????? ?????????? ????? ???????? ??? ?????? ????????????? ??????????? ??????? ?????? ????, ???? ???????? ?????? ???? ???????? ??? ????? ???? ?????

??????? ???? ?? ?????????? ????? ??????? ???? ?????

?????, ???????? ???? ???? ??????? ???? ?????????? ???????? ??????????????? ????? ???? ????? ??????????? ???????? ???? ????, 1"4?? ??????? ??? ???? ????? ????? ?????? ?????? ????? ????????? ?????? ??? ????, ??? ?? ?????? ?? ??? ??????? ??????? ??? ?????

?????????? ??????????? ???? ??????? ?????? ???????? ???

??????? ???? ?? ???? ?????????? ??? ??????? E ???????? ??????? ?????????? ????? ?????????? ????? ???? ????? ???, ??? ?????????? ?????????? ??????? ???? ??? ??????????? ????? ????, ???????? ??????????? ????? ??? ??? ????????? ??????????? ????? ????? ????? ??????? ????? ?????

???????? ??????? ??? ???? ?? ??????????????????? ????

???????? ??????? ??? ???? ???????????? ?????????? ??? ????, ??? ??? ??? ????, ?? ?????? ?????, ????? ???????? ??? ????????? ??????? ??? ?????? ???? ???? ????? ??? ?????? ?????? ???????? ?????????? 1-3??? ?????? ???????? ??????

??? ?????? ????????????? ?? ??????? ???? ???? ?????

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