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Last Updated March 20, 2026
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??????? (??????: ???-???) ?? ?????????????? ???????-????? ?? ???, ?????? ?????????????? ?????? ????????? ???? ?????? ?????? ????????? ??????? ?????? ???. ?????? ?????????? ?????? ???????? ??? ?????? ??????? ??????? ???? ??????? ?????? ???? ??? ?????? “???? ????????? ????” ??? ????? ??? ???. ?????, ???????????????? ?? ????? ????; ?? ?????????? ??????? ????????? ?? ???, ?? ???? ??? ??????????? ????? ???????? ???.

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

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????????? ???????? ??????? ??? ?????? ??????? ???? ????. ?????????? 100 grams ????????? ????????? ???????????? ???:

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120 kcal

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4.1 g

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21.3 g

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2.8 g

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1.9 g

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1.5 mg

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64 mg

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0.6 mg

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42 µg

????????? B1 (??????)

0.1 mg

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17 mg

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3. ????????? ???????? ?????????? ????: ??????????? ??????????????, ?????????? ??? ???????? ????????????????? ????? ?????????? ?????? ??????. ????????? ?????? ?????? ??????? ???? ??????????, ???????? ??? ?????????????? ?????? ??????? ??????? ??? ????????????? ????? ????????? ??? ???? ????????? ????????? ???? ??? ????.

4. ???????? ???? ?????????? ???????? ??? ????: ??? ?????????? ??????????? ??????? ???????? ?????? ????? ??? ??? ??? ????, ???????? ?? ??????? ?????? ???????? ????????? ???????? ????. ????? ?????????????? ?? ????? (NIH) ???? ?????????? ????????????, ??????????? ??????? ???????????????? ?????? ????? ?????, ???????? ???????? ??????? ????? ????? ???????? ??? ????.

5. ???????? ???????? ??????? ????: ?????????? ??????? ???????????????? ?????? ??? ????, ???????? ?????????? ???????? ????????? ??? ?????? ???? ?????. ?? ??? ?????? ????????, ??????????? ??? ??????? ??? ????????? ????? ??? ????, ?? ??????? ?????????? ???? ????? ???? ????????? ???????? ???????? ????????? ?????????? ???.

6. ????? ??? ???????? ??????: ??????? ????????????????, B ?????? ??????????? ??? ?????????? ??????? ?????? ??????? ????? ????. ?? ??????? ??????, ??? ?????? ?????????? ??? ???????? ???? ? ???? ???????? ????? ??? ??? ???????? ????????? ???????? ???.

7. ???? ??? ??? ????? ????: ??????????, ??????? ??? ?????????? ?????? ?????????? ??????? ??????? ?????? ?????? ??? ???????????????????? ?????? ???????? ??? ????. ??? ???????????? ?????? ?????? ????? ????? ???????? ??? ?????????? ??????? ????????????? ?????????????? ???? ??? ????.

8. ????? ??? ??? ?????? ?????: ?????????? ??? ?????????????? ?????????????? ????????? ??????? ???????????? ???????????? ??????? ?????, ?? ????? ??????? ?????? ????????? ??? ?????. ??????????? ?????????????? ??? ????? ??????? ??????? ??????? ??? ?????? ????????? ???????? ??? ????????? ??????? ???? ??? ?????.

9. ?????????????? ???????-?????: ??????? ?????????? ????? ??????? ??? ???????? ????????? ??????? ?? ?? ????? ?????? ???. ???????-????? ?????? ?????? ??? ?????? ?????? ???? ??? ?? ???? ??? ???????? ???????-????? ??????????? ????????? ??????? ??????? ???????? ??? ????.

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1. ?????? ???????: ?????? ??????? ?? ?????? ??????? ?????? ???? ?????? ?? ?????, ??????? ???? ??? ???????????? ?? ??, ????? ????. ?? ???? ???? ???? ??? ?????????, ?????????? ?????? ??? ??????? ?????? ????????? ????? ????.

2. ??? ???????: ??? ????????? ?? ???? ????????? ?????? ???? ??? ?????? ??? ???? ? ???? ?????, ???????? ?? ??? ?????????, ?????? ?????? ??? ????? ??? ? ?????? ???????? ?????? ???????? ???????????? ????? ????.

3. ???? ???????: ???? ??????? ?? ?????? ???? ??? ?????? ?????? ???? ?????? ?? ?????? ????? ????. ?? ???????????????? ?????? ???? ??? ??? ????????? ? ??????, ?????????????? ?????? ????????????? ???? ?????? ?????.

4. ???????? ???????: ???????? ???????????? ??????, ??? ??? ???? ???? ????? ?????, ???????? ??, ??? ??? ????????? ????? ??? ?????. ?? ??????? ?????? ???? ??? ???? ????? ??? ????????????? ??????????? ???? ????.

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??????? ?????? ???? ??? ??? ?? ??? ?????????????? ???. ????? ??? ???? ? ?????? ?????? ???????????? ????? ????? ?????:

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