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Last Updated April 02, 2026
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???? ??????????? ???? ????? ????????????? ??? ??? ???? ??? 10?? ????-??????? ??

????-??????? ?? ???

????-??????? ??? ??????? ???????? ???? ??????? ????????? ???? ??????? ????, ??????? ????? ??? ???????? 1 ???? 4 grams ???????? ??????? ?? ?????? ????? ??????? ?? ?????? ?? ??? ????, ???????, ?????? ??? ???????????????????? ????????? ????? ?? ??????? ????? ???????? ???????

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

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

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

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

???????? ????? ????????????? ????????, 18 ??? ?? ??? ???? ????? ???????????????? ???? ????????? ?????????? ????????? ????????????? (?????) ??? ???????? ????? ????????? ?????? ????? ???? 0.8 grams? ???????? ??????? ????? ?????? ??????????? ?????? ???, ??????????? ??????? ????? ????? ??????? ??? ??? ????????? ??? ??? ????, ?? ??? ??????????? ?????? ??? ?????

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

????-???????????? ????? 10?? ??

  1. ??????? (4.2 g per cup): ???? ???????? ??????? ??????? ?????? ????????? ???????? ????? ??? ???? ??????? ??????????? ??????? C?
  2. ?????? (8"3 g per cup, sliced): ??? ???? ??????? ???????????? ??, ?? ???? ??? ?????? ?????? ?????? ??? ???? ??? ???
  3. ??????? (2.3g per cup sliced): ????????? ???????? ??? ???? ????-????????? ? ?????????
  4. ??????????? (2g per cup): ????? ??????????? ???? ?????????????????? ? 8 grams ??????? ?????
  5. ???? (2g per cup): ??????? ???????? ??????? ??? ??? ??? ??????????????? ???? ??????? C ????
  6. ???? (1.6g per cup): ??? ???? ???????????????? ?????????? ?? ???? ??????????? ??????? ???? ????
  7. ??? (1.3"1.6 g per medium fruit): ????‌????????? ? ????? ?????? ???? ????????? ????
  8. ??????? ???? (1.5g per half cup): ?????????? ??? ? ?????????????????? ?????? ???
  9. ????????? (1.5g per cup): ??? ????????? ???????? ???? ?????? ? ??????? C-? ??????
  10. ?????????? (2-3g per cup): ??? ??????????? ????? ????, ?? ?????? ???? ???????

????????????? ????-??????? ?? ?????? ??? ?????

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

????-??????? ?? ?? ??? ????? ??????? ???? ?????

????-??????? ?? ????? ?????? ? ????????? ????? ?????????? ??? ??????????? ??????? ???, ???? ????? ????????? ??? ??? ???? ??? ????? ??????? ?????? ????????? ????? ???????? ???? ????, ?????? ???? ???? ??????? ??????? ?????? ??????? ??? ???????? ????? 10-15% ??????? ???? ?????

??? ????? ???????? 1-4g ??????? ??????, ??? ?????? ??????????? ?? ?????? ???? ???????????? ??????? ?????? ???, ??? ?????? ?????? ??? ???? ???????? ?????? ????? ????, ???? ????? ???? 8g ??????????? ???????????, ?? ????????? ?????? ???? ??? ??? ????? ????? ??????? ?????? ????

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

??????????? ? ???????? ???? ????-??????? ??

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

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

???????? ??????????? ????????????? ???? ??? ??? ??????? ???? ??? ?? ???? ???? ????? ????????? ???? ??????? ???? ????? ??? ??????? ???? ??????? ?????? ????????? ???????? ??????? C ????, ?? ??????? ? ????? ??????-? ??????? ????????? ????????

???????

?? ????? 10?? ????-??????? ?? ????????????? ??? ???? ??? ???? ??????? ?????? ????? ??????? ??? ????? ??? ???? ??? ??????????? ????????? ?????? ????? ????? ???? 4.2 g ????????????? ??????? ???? ???? ??? ???? ??????????? ?????? ???? ???????, ?? ????-??????? ?????? ???????? ?????? ????? ???? ???? ????? ?????

???? ????? ?????? ??????? ????? ?????? ????? ???? ???, ???? ????? ?????? ????????? ??? ??? ????? ???????, ???? ? ?????????????????? ?????? ???? ????? ???? ???????? ??? ???? ???? ??????"????? ???? ??????? ??? ?????? ???? ???? ??????????? ???? ??????? ???? ????? ??????? ????-??????? ?? ?????? ?? ????????????? ????????? ???? ???, ?? ?????? ???, ??? ?????????? ??? ???????? ???????? ?????? ????? ??????? ????

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

???????????

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

????? ???? 4.2 g ??????? ????? ??????? ???? ???, ?????? ?????? ?????? (2.8-3 g), ??????? (2.3 g), ??????????? (2 g) ??? ???? (2 g)? ?? ???????? ???? ??? ? ?????? ????? ????? ????????? ???? ??????? ?????

????-??????? ?? ?? ??? ?????? ???? ?????

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

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

??, ????? ??????? ???? ???????????? ???? ????? ???? ????? 1-4 g ??????? ????, ?? ????? ???????? (46-56 g)-?? ??????? ???? ??? ???????? ????????? ???? ????? ???, ????? ?? ???????? ??????? ?????? ???, ??? ?????? ?????? ??????? ?????

???? ???????????? ?? grams ??????? ?????

?? ??? ???????????? (?????? ???? ?????? ??) ?????? 2-3 g ??????? ????, ??? ??????????? ????? ? ???????????? ???????? ??????????? ????? ??? ???? ????? ????????????? ??????????????

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

????? ????? ??? 1.3"1.6 g ??????? ????, ???????? ????‌?????? ? ????? ??????????? ???? ?????????? ????; ??? ??? ?????? ??????? ????? ????? ?????? ????? ?????? ???? ???????

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