ื”ืื ืคื˜ืจื™ื•ืช ืžื•ืจืœ ื”ืŸ ืงื˜ื•?

ืชืฉื•ื‘ื”: ืคื˜ืจื™ื•ืช ืžื•ืจืœ ื”ืŸ ืงื˜ื•. ื™ืฉ ืœื”ื ืกืคื™ืจืช ืคื—ืžื™ืžื•ืช ื ื˜ื• ืฉืœ 1,5 ื’ืจื ื‘ืœื‘ื“ ืœืžื ื”.

ืžื“ ืงื˜ื•: 5

ื›ืœ ืžื ื” ืฉืœ ืคื˜ืจื™ื•ืช ืžื•ืจืœ ืื• ืคื˜ืจื™ื•ืช ืžื•ืจืœ (1 ื›ื•ืก) ืžื›ื™ืœื” 1,5 ื’ืจื ืคื—ืžื™ืžื•ืช ื ื˜ื•. ื–ื” ื”ื•ืคืš ืื•ืชื ืœืื—ื“ ืžื™ืจืงื•ืช ื”ืงื˜ื• ื”ื›ื™ ื”ืจื‘ื” ืฉืืชื” ื™ื›ื•ืœ ืœืžืฆื•ื.

ืžื•ืจืœื™ื ื”ื ื’ื ืžืงื•ืจ ื˜ื•ื‘ ืœื—ืœื‘ื•ืŸ, ืขื 2.1 ื’ืจื ืœืžื ื”.

ื–ื ื™ื ืฉืœ ืคื˜ืจื™ื•ืช ืฉื”ืŸ ืงื˜ื•

ื›ืœ ื”ืคื˜ืจื™ื•ืช ืžืชืื™ืžื•ืช ืœืฆืจื™ื›ื” ื‘ื“ื™ืื˜ืช ืงื˜ื•, ืœืžืจื•ืช ืฉืœื ื‘ื›ื•ืœืŸ ื™ืฉ ืืช ืื•ืชื” ื›ืžื•ืช ืคื—ืžื™ืžื•ืช, ื•ืœื›ืŸ ื—ืœืงืŸ ืงื˜ื•ื’ื ื™ื•ืช ื™ื•ืชืจ ืžืื—ืจื•ืช. ืžื•ืจืœื™ื ื”ื ื”ืงื˜ื•ื’ื ื™ื™ื ื‘ื™ื•ืชืจ, ืขื ืจืง 1.5 ื’ืจื ืคื—ืžื™ืžื•ืช ื ื˜ื• ืœืžื ื” ื•-2.1 ื’ืจื ืฉื•ืžืŸ. ืคื˜ืจื™ื•ืช ืฉื™ื˜ืืงื™, ืœืขื•ืžืช ื–ืืช, ื ื•ืคืœื•ืช ื‘ืงืฆื” ื”ืชื—ืชื•ืŸ ืฉืœ ืกื•ืœื ื”ืคื—ืžื™ืžื•ืช, ืขื 4.9 ื’ืจื ืคื—ืžื™ืžื•ืช ื ื˜ื• ืœืžื ื”, ืื ื›ื™ ื”ืŸ ืžืกืคืงื•ืช ื’ื 2.6 ื’ืจื ืฉื•ืžืŸ. ื‘ื˜ื‘ืœื” ื–ื• ื ื™ืชืŸ ืœืจืื•ืช ืืช ืชื›ื•ืœืช ื”ืคื—ืžื™ืžื•ืช ื•ื”ืฉื•ืžืŸ ืฉืœ ื›ืœ ื–ืŸ. 

ืœื›ืœ 1 ื›ื•ืก ื”ื’ืฉื”

ืžื’ื•ื•ืŸ ืคื˜ืจื™ื•ืชืคื—ืžื™ืžื•ืช ื ื˜ื•ื—ืœื‘ื•ืŸืฉื•ืžื ื™ื
ืžื•ืจืœ (ืžื•ืจืœ)1,5 ื’ืจื0.4 ื’ืจื2,1 ื’ืจื
ืคื˜ืจื™ื” ืœื‘ื ื”1,6 ื’ืจื0,2 ื’ืจื2,2 ื’ืจื
ืงื ื˜ืจืœื”1,7 ื’ืจื0,3 ื’ืจื0.8 ื’ืจื
ืคื˜ืจื™ื™ืช ืคื•ืจื˜ื‘ืœื•2,2 ื’ืจื0,3 ื’ืจื1,8 ื’ืจื
ืื ื•ืงื™3,3 ื’ืจื0,2 ื’ืจื1,7 ื’ืจื
ืžื™ื™ื˜ืืง3,0 ื’ืจื0.1 ื’ืจื1,4 ื’ืจื
ืคื˜ืจื™ื™ืช ืฆื“ืคื” (Gรญrgola)3,3 ื’ืจื0.4 ื’ืจื2,8 ื’ืจื
ืฉื™ื˜ืงื™4.9 ื’ืจื0.6 ื’ืจื2,6 ื’ืจื

ืžื™ื“ืข ืชื–ื•ื ืชื™

ื’ื•ื“ืœ ืžื ื”: 1 ื›ื•ืก

ืฉืื—ึทื™ึดืœ
ืคื—ืžื™ืžื•ืช ื ื˜ื•1,5 ื’ืจื
ืฉื•ืžืŸ0.4 ื’ืจื
ื—ืœื‘ื•ืŸ2,1 ื’ืจื
ืกื”"ื› ืคื—ืžื™ืžื•ืช3,4 ื’ืจื
ืกื™ื‘ื™ื1,8 ื’ืจื
ืงืœื•ืจื™ื•ืช20

ืžืงื•ืจ: USDA

ืคื•ืกื˜ื™ื ืงืฉื•ืจื™ื

beets-633a126-e36442a5b139cd955fdc9ded5ad34f29-7853446-2

ืงื˜ื• ื‘ืžื™ื ื•ื ื™ื ืงื˜ื ื™ื ืžืื•ื“
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ื”ื‘ื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™ื”.