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

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

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

????-?????? ??????? ??????, ??????????? ??????? ??? ????????????? ???? ???????? ???????? ???????????; ??????? ??? ??? ?????????? 1 ????? 4 ?????? ??? ?????? ?????????. ???? ????, ??????? ?????? ??????? ??? ?????????? ????????????? ????????? ????????????, ?????? ??????? ??????, ??????????? ??????? ?????????????????? ??????????? ???????????? ??????????? ???????? ????????????.

????????????, ?????????, ??????? ???????????? ????? ???????, ???????? ??????????? ??????? ??????? ??????? ?????????? ??????? ?????????????????; ??? ??????????? ???????? ????????????, ????????? ??????? ?????????????????? ????? ??????????? ?????????????????? ????????????. ??????????? ????-?????? ?????????? ??????????? ???????????? ??????? ????????? ???????, ??????? ????????????? ???????? ??????? ??????????????? ???????????? ??????? ?????????? ?????.

?????? ????????? ???? ?????? ???????, ?????????? ??????? ?????? ??????? ???????? ??????? ?????????? ??????? ????????. ?????? ???????? ???? ?????? ?????? ?????? ???? ????????????? ????, ????? ???? ???? ?????????????, ?????? ??????? ?????? ?????????? ??????????? ?????? ??????? ???????? ?????????? ?????????? ????????? ????? ????????.

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

?????? ?????? ?????? ???? ??????????? ??????? ????????????? ???????? ?????????? ??????? ?????????????. ??? ???? ????? ??????????, ??? ?????????? ??????? ???? ????????? ????????? ????? ??????? ???????? ????? ??????????. ??????????????????? ???????????? ??? ?? ???? ???????????? ???????????????? ??????? ??????? ??????????? ???????? ?????? ???????? ?????? ??????????????.

?????????? ?????? ?????????? ???, 18 ???? ??????? ?????? ???????? ??????????????? ??????????????????? ?????? ???? ???? (RDA) ??? ???? ???? ??????? ??????? 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) ???? ??? ??????? ??????. ????, ??????? ????????????? ??? ???? ????? ??????? ?????? ????????; ??????? ??????, ????? ?????? ???? ????????????? ??????? ????.

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

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

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

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

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