ื”ืื ืฉืขื•ืขื™ืช ื”ื™ื ืงื˜ื•?

ืชืฉื•ื‘ื”: ืฉืขื•ืขื™ืช ื”ื™ื ืœื ืงื˜ื•. ื™ืฉ ืœื”ื ื”ืจื‘ื” ืคื—ืžื™ืžื•ืช.

ืžื“ ืงื˜ื•: 1

ื›ืœ ืžื ืช ืฉืขื•ืขื™ืช (1 ื›ื•ืก) ืžื›ื™ืœื” 84.8 ื’ืจื ืฉืœ ืคื—ืžื™ืžื•ืช ื ื˜ื•, ืฉื”ื™ื ื›ืžื•ืช ืžื•ื’ื–ืžืช ืฉืœ ืคื—ืžื™ืžื•ืช ื›ื“ื™ ืœื”ืชืื™ื ืœื“ื™ืื˜ืช ื”ืงื˜ื•.

ื›ื›ืœืœ, ืฉืขื•ืขื™ืช ืื™ื ื” ืžืชืื™ืžื” ืœืชื–ื•ื ื” ื”ืงื˜ื•ื’ื ื™ืช. ื”ื ื ื•ื˜ื™ื ืœื”ื™ื•ืช ืขืฉื™ืจื™ื ื‘ืขืžื™ืœื ื™ื ื•ื“ืœื™ื ื‘ืฉื•ืžืŸ, ื”ื”ืคืš ืžืžื” ืฉืืชื” ืจื•ืฆื” ืœืื›ื•ืœ ื‘ื“ื™ืื˜ืช ืงื˜ื•.

ืืœื˜ืจื ื˜ื™ื‘ื”

ืื ืืชื” ืจื•ืฆื” ืœืื›ื•ืœ ืฉืขื•ืขื™ืช ื›ื“ื™ ืœืกืคืง ืืช ื”ืชืฉื•ืงื” ืฉืœืš, ื” ืคื•ืœื™ ืกื•ื™ื” ืฉื—ื•ืจื™ื ื”ื ืžืื•ื“ ืคื•ืคื•ืœืจื™ื™ื ื•ืชื•ืืžื™ื ืœื“ื™ืื˜ืช ื”ืงื˜ื•. ื”ื ืขืฉื™ืจื™ื ื‘ื—ืœื‘ื•ืŸ, ืขืฉื™ืจื™ื ื‘ื ื•ื’ื“ื™ ื—ืžืฆื•ืŸ, ื•ืžื›ื™ืœื™ื ืจืง 2 ื’ืจื ืคื—ืžื™ืžื•ืช ื ื˜ื• ืœื›ืœ ื›ื•ืก.

ืžื™ื“ืข ืชื–ื•ื ืชื™

ื’ื•ื“ืœ ืžื ื”: 1 ื›ื•ืก

ืฉืื—ึทื™ึดืœ
ืคื—ืžื™ืžื•ืช ื ื˜ื•84,8 ื’ืจื
ืฉื•ืžืŸ2,0 ื’ืจื
ื—ืœื‘ื•ืŸ41,5 ื’ืจื
ืกื”"ื› ืคื—ืžื™ืžื•ืช112,8 ื’ืจื
ืกื™ื‘ื™ื28,0 ื’ืจื
ืงืœื•ืจื™ื•ืช620

ืžืงื•ืจ: USDA

ืคื•ืกื˜ื™ื ืงืฉื•ืจื™ื

ืงื˜ื• ื‘ืžื™ื ื•ื ื™ื ืงื˜ื ื™ื ืžืื•ื“
ื”ืื ืฉืขื•ืขื™ืช ืื“ื•ืžื” ืžื‘ื•ืฉืœืช ื”ื™ื ืงื˜ื• ื”ืืงื ื“ื“ื•?

ืชืฉื•ื‘ื”: ืœื, ืœืฉืขื•ืขื™ืช ื”ืื“ื•ื ืฉืœ ื”ืืงื ื“ื“ื• ื™ืฉ ื›ืžื•ืช ืขืฆื•ืžื” ืฉืœ ืคื—ืžื™ืžื•ืช ื›ื“ื™ ืœื”ืชืื™ื ืœืชื–ื•ื ื” ื”ืงื˜ื•ื’ื ื™ืช. ื›ืžื• ื‘ืจื•ื‘ ื”ืžื›ืจื™ืข ืฉืœ...

ืงื˜ื• ื‘ืžื™ื ื•ื ื™ื ืงื˜ื ื™ื ืžืื•ื“
ื”ืื ืฉืขื•ืขื™ืช ืฉื—ื•ืจื” ื”ื™ื ืงื˜ื•?

ืชืฉื•ื‘ื”: ืฉืขื•ืขื™ืช ืฉื—ื•ืจื” ืื™ื ื” ืชื•ืืžืช ืงื˜ื• ืžื›ื™ื•ื•ืŸ ืฉื”ื™ื ืขืฉื™ืจื” ืžืื•ื“ ื‘ืคื—ืžื™ืžื•ืช. ืฉืขื•ืขื™ืช ืฉื—ื•ืจื” ืœืžืจื‘ื” ื”ืฆืขืจ ืื™ื ื” ืชื•ืืžืช ืืช ื“ื™ืื˜ืช ื”ืงื˜ื•. ืจืง ืื—ื“โ€ฆ

navy-beans-633a126-7d252423188081571614f2e86b163b40-8051410-2

ื–ื” ืœื ืงื˜ื•
ื”ืื ืฉืขื•ืขื™ืช ืœื‘ื ื” ื”ื™ื ืงื˜ื•?

ืชืฉื•ื‘ื”: ืฉืขื•ืขื™ืช ืœื‘ื ื”, ื›ืžื• ืจื•ื‘ ื”ืฉืขื•ืขื™ืช ื•ื”ืฉืขื•ืขื™ืช, ืื™ื ื” ืงื˜ื•. ืฉืขื•ืขื™ืช ื”ืฆื™ ื”ื™ื ืฉืขื•ืขื™ืช ืœื‘ื ื” ืžื™ื•ื‘ืฉืช ืฉืžืงื•ืจื” ื‘ืฆืคื•ืŸ ืืžืจื™ืงื”. ื™ืฉ ืœโ€ฆ

ืงื˜ื• ื‘ืžื™ื ื•ื ื™ื ืงื˜ื ื™ื ืžืื•ื“
ื”ืื ื—ื•ืžื•ืก ื”ื•ื ืงื˜ื•?

ืชืฉื•ื‘ื”: ื—ื•ืžื•ืก ืื™ื ื• ืงื˜ื•ื’ื ื™. ื›ืžื• ืจื•ื‘ ื”ืงื˜ื ื™ื•ืช, ื™ืฉ ืœื”ืŸ ืจืžื•ืช ืคื—ืžื™ืžื•ืช ื ื˜ื• ื’ื‘ื•ื”ื•ืช ืžืื•ื“. ื—ื•ืžื•ืก ื”ื•ื ืื—ื“ ื”...

ื”ื‘ืขืœื™ื ืฉืœ ืคื•ืจื˜ืœ ื–ื”, esketoesto.com, ืžืฉืชืชืฃ ื‘ืชื•ื›ื ื™ืช ื”ืฉื•ืชืคื™ื ืฉืœ ืืžื–ื•ืŸ ื”ืื™ื—ื•ื“ ื”ืื™ืจื•ืคื™, ื•ื ื›ื ืก ื‘ืืžืฆืขื•ืช ืจื›ื™ืฉื•ืช ืงืฉื•ืจื•ืช. ื›ืœื•ืžืจ, ืื ืชื—ืœื™ื˜ ืœืงื ื•ืช ืคืจื™ื˜ ื›ืœืฉื”ื• ื‘ืืžื–ื•ืŸ ื“ืจืš ื”ืงื™ืฉื•ืจื™ื ืฉืœื ื•, ื–ื” ืœื ืขื•ืœื” ืœืš ื›ืœื•ื ืื‘ืœ ืืžื–ื•ืŸ ืชื™ืชืŸ ืœื ื• ืขืžืœื” ืฉืชืขื–ื•ืจ ืœื ื• ืœืžืžืŸ ืืช ื”ืื™ื ื˜ืจื ื˜. ื›ืœ ืงื™ืฉื•ืจื™ ื”ืจื›ื™ืฉื” ื”ื›ืœื•ืœื™ื ื‘ืืชืจ ื–ื”, ื”ืžืฉืชืžืฉื™ื ื‘ืงื˜ืข / ืงื ื™ื™ื” / , ืžื™ื•ืขื“ื™ื ืœืืชืจ Amazon.com. ื”ืœื•ื’ื• ื•ื”ืžื•ืชื’ ืฉืœ ืืžื–ื•ืŸ ื”ื ืจื›ื•ืฉื ืฉืœ ืืžื–ื•ืŸ ื•ืฉื•ืชืคื™ื”.