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Last Updated October 27, 2025

Language

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

??? ?????? ?????? ?????????? (???? ??????) ???? ?????

????, ??? ?????????? ?????? ????? ???????????? ????? ???????????. ??? ??????? ??????? ???? ?????? ?????? (?????? 40 ??????) ?????? 120 ???????? ???????????. ???????????, ?????????? ?????? ??? ????? ????????? ???????????:

??? ??????? ?????? (20 ??????): 60 ?????
????? ?????? (32 ??????): 96 ?????
??????? ?????? (40 ??????): 120 ?????
????? ?????? (52 ??????): 156 ?????
?????? ??????? ????????? (80 ??????): 240 ?????
?????? ??????? ????????? (120 ??????): 360 ?????

100 ?????? ????????????, ?????? ?????? 300 ???????? ???????????. ???? ????? ???????????????? ????? ???????? ?????? ????????, ???? ???????????? ?????? ????? ?????????.

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

???????????? ?????, ??????????? ??????? ??????????? ??????? (Macronutrient breakdown) ???????? ????????? ?????????? ?????????. 100 ?????? ???? ?????? ?????????? ??????? ?????????????????????:

???????????	???? (100 ??????????)
?????	300 kcal
???????????????????	46.13 g
??????	7.85 g
???????????	9.2 g
????????? B1	0.36 mg
????????? B2	0.18 mg
????????? B3	4.61 mg
????????? B6	0.28 mg
????????? B9	0.038 mcg
????????? E	0.55 mg
????????? K	0.003 mg
???????????	196 mg
???????????	56 mg
?????????	36 mg
???????	298 mg
???????	2.2 mg

????, ????????? ???????? ????????, ???????????, ?????????? ??????? ??????? ???????????? ??????? ??????????? ?????? ????????????, ?????? ??? ??????????? ??????? ????????? ???????????????. ?????, ??????? (portion sizes) ?????????, ????????? ?????? ????? ????? ?????????????????? ???????.

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??????? ?????????????, ??? ??????????? ???????? ??????? ???????? (???? ????, ???? ???? ?????? ???? ????) 2"4 ??????? ????????? ???????????. ???? ??????, ?????? ????????? ??????????? ???? ??? ?????? 6"12 ????????? ??????????? ??????????. ?????, ???????????? ??????? ??????????, ??????? ???????? ????????????? ??????? ??????????? ??????????? ???????? ??????????? ???? ???????????? ?????????.

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???????? ??????: ???? ?????? ????????? ??????????????? (dietary fibre) ?????????, ??? ???????????? ?????????, ???????? ??????????? ?????????????? ??????? ????? ???????????? ???????????.
????????? ??????? ??????????????? ??????????: ??????????? ???? ???? ???? ?????????? ??? ????????, ???? ????????? ??????? ???? ????????? ??????????????? ?????????.
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??? ?????????? (40 ??????) ???? 120 ???????? ??????? ???????????

??? ?????????? ???? 120 ???????? ??????? ?????????? ????? ??????? ??????? ?????????, ??? ?????? ?????????? ???? ???????? ????????? ?????? ??? ???????????? ????? ??????????????????:

25"30 ?????????? ?????? ?????????? (4 mph)
12"15 ?????????? ????????
20"25 ?????????? ?????? ????????? ??????????
15"20 ?????????? ?????????? ??????
20"25 ?????????? ?????????? ?????????? (?.??., ?????????????????)

120 ????? ???? ??????? ????? ?????? ???? ???, ????????????? ??????? ??????? ????????? ???????????????? ???????? ?????????. ???????????, ?????? ?????? ?????? ???????????, ??????? ???????????? ????????? ??????? ???? ??? ????????????? ?????????????, ??????? ??????????????? ????????? ??????? ?????????.

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1 ?????????? ?????? ???????? ??????

??? ??????? ??????? ???? ?????? ?????????? (?????? 40 ??????) ???????? 120 ???????? ?????.

1 ?????? ???????? ??????? ?????????

??? ??????? ?????????? ?????????? 120 ???????? ??????, ?????? ??? ??????? ??????????? ???????? 25-30 ?????????? ????????????? ?????????? ?????? 12-15 ?????????? ?????? ????? ?????????? ?????????.

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