{"id":10169,"date":"2024-03-05T11:47:37","date_gmt":"2024-03-05T11:47:37","guid":{"rendered":"https:\/\/fitolympia.com\/?p=10169"},"modified":"2024-03-05T11:47:44","modified_gmt":"2024-03-05T11:47:44","slug":"the-greens-guide-which-leafy-green-is-really-the-healthiest","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/the-greens-guide-which-leafy-green-is-really-the-healthiest\/","title":{"rendered":"\u062f\u0644\u064a\u0644 \u0627\u0644\u062e\u0636\u0631 : \u0623\u064a \u0627\u0644\u0623\u062e\u0636\u0631 \u0627\u0644\u0648\u0631\u0642\u064a\u0629 \u0647\u0648 \u062d\u0642\u0627 \u0623\u0635\u062d\u061f"},"content":{"rendered":"<\/p>\n<div class=\"post-item-wrap\">\n<div class=\"entry-content\">\n<p>\u0623\u0646\u062a \u062a\u0639\u0631\u0641 \u0623\u0646 \u0627\u0644\u062e\u0636\u0631 \u062c\u064a\u062f\u0629 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0643. \u0647\u0630\u0647 \u0627\u0644\u062d\u0642\u064a\u0642\u0629 \u0639\u0644\u0649 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\u0627\u0644\u0633\u0628\u0627\u0646\u062e<\/strong><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-283086\" src=\"http:\/\/upl.stack.com\/wp-content\/uploads\/2017\/05\/31092928\/Spinach-1-STACK.jpg\" alt=\"Spinach\" \/><\/figure>\n<p>\u0627\u0644\u0633\u0628\u0627\u0646\u062e \u0647\u064a \u0642\u0648\u0629 \u063a\u0630\u0627\u0626\u064a\u0629. \u0647\u0646\u0627\u0643 \u0633\u0628\u0628 \u0623\u0646\u0651\u0647 \u0643\u0627\u0646 \u0637\u0639\u0627\u0645 (\u0628\u0648\u0628\u0627\u064a) \u0627\u0644\u0645\u0641\u0636\u0651\u0644<\/p>\n<p>\u0645\u0627\u0626\u0629 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0633\u0628\u0627\u0646\u062e \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 23 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629\u060c 0.4 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c 79 \u0645\u0644\u063a \u0645\u0646 \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645\u060c 558 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class=\"wp-image-283088\" src=\"http:\/\/upl.stack.com\/wp-content\/uploads\/2017\/05\/31093347\/Swiss-Chard-STACK.jpg\" alt=\"Swiss chard\" \/><\/figure>\n<p>\u0642\u062f \u0644\u0627 \u062a\u0643\u0648\u0646 \u0634\u0639\u0628\u064a\u0629 \u0634\u0627\u0631\u062f \u0627\u0644\u0633\u0648\u064a\u0633\u0631\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u062e\u0636\u0631 \u0627\u0644\u0622\u062e\u0631\u064a\u0646 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0642\u0627\u0626\u0645\u0629\u060c \u0648\u0644\u0643\u0646 \u0645\u0644\u0641\u0647 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062c\u0639\u0644\u0647\u0627 \u0645\u0641\u0636\u0644\u0629 \u0641\u064a \u0627\u0644\u0645\u0633\u062a\u0642\u0628\u0644 \u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u0645\u064a\u0631\u0643\u064a\u064a\u0646 \u0627\u0644\u0645\u0647\u062a\u0645\u064a\u0646 \u0628\u0627\u0644\u0635\u062d\u0629.<\/p>\n<p>\u0645\u0627\u0626\u0629 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0634\u062c\u0631 \u0627\u0644\u0633\u0648\u064a\u0633\u0631\u064a \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 19 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629\u060c 1.6 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c 213 \u0645\u0644\u063a \u0645\u0646 \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645\u060c 379 \u0645\u0644\u063a \u0645\u0646 \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645\u060c 3.7 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c 1.8 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648 1.6 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629. \u0627\u0646\u0647\u0627 \u062d\u0635\u0644\u062a \u0639\u0644\u0649 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 K \u0623\u0643\u062b\u0631 \u0645\u0646 \u0643\u0645\u064a\u0629 \u0645\u0643\u0627\u0641\u0626\u0629 \u0645\u0646 \u0627\u0644\u0643\u0631\u0646\u0628\u060c \u0627\u0644\u0642\u0627\u062f\u0645\u0629 \u0645\u0639 1038\u066a \u0645\u0646 RDV. \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u0623) \u0641\u064a 122\u066a \u0645\u0646 RDV. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0625\u0646\u0647 \u0645\u0635\u062f\u0631 \u0645\u0647\u0645 (\u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 10\u066a \u0645\u0646 RDV) \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 C \u0648\u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0645\u0646\u063a\u0646\u064a\u0632. \u0627\u0644\u0634\u062c\u0631 \u0627\u0644\u0633\u0648\u064a\u0633\u0631\u064a \u0644\u062f\u064a\u0647 \u0623\u0648\u0631\u0627\u0642 \u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0645\u0645\u0627\u062b\u0644\u0629 \u0644\u0644\u0644\u0641\u062a\u060c \u0648\u0644\u0643\u0646 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u064a\u062c\u062f\u0648\u0646 \u0623\u0646\u0647\u0627 \u062a\u0645\u062a\u0644\u0643 \u0646\u0643\u0647\u0629 \u0623\u0643\u062b\u0631 \u0627\u0639\u062a\u062f\u0627\u0644\u0627\u060c \u0623\u0643\u062b\u0631 \u0642\u0628\u0648\u0644\u0627.<\/p>\n<h2><strong>4. \u062e\u0633 \u0627\u0644\u0623\u0648\u0631\u0627\u0642 \u0627\u0644\u062e\u0636\u0631\u0627\u0621<\/strong><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-283091\" src=\"http:\/\/upl.stack.com\/wp-content\/uploads\/2017\/05\/31093654\/Green-Leaf-STACK.jpg\" alt=\"Green Leaf Lettuce\" \/><\/figure>\n<p>\u0645\u0646 \u062d\u064a\u062b \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0634\u0627\u0645\u0644\u0629 \u060c \u064a\u0642\u0641 \u0627\u0644\u0643\u0631\u0646\u0628 \u0648\u0627\u0644\u0633\u0628\u0627\u0646\u062e \u0648\u0627\u0644\u0634\u0627\u0631\u062f \u0627\u0644\u0633\u0648\u064a\u0633\u0631\u064a \u0641\u0648\u0642 \u0623\u0635\u0646\u0627\u0641 \u0627\u0644\u062e\u0633 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629.<\/p>\n<p>\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0644\u0627 \u064a\u0632\u0627\u0644 \u0627\u0644\u062e\u0633 \u0635\u062d\u064a\u064b\u0627 \u0643\u062b\u064a\u0631\u064b\u0627. \u0648\u0644\u0639\u0644 \u0623\u0643\u062b\u0631 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0641\u0626\u0627\u062a \u0635\u062d\u0629 \u0645\u0634\u062a\u0631\u0643\u0629 \u0647\u064a \u062e\u0633 \u0627\u0644\u0623\u0648\u0631\u0627\u0642 \u0627\u0644\u062e\u0636\u0631\u0627\u0621. \u0645\u0627\u0626\u0629 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u062e\u0633 \u0648\u0631\u0642\u0629 \u062e\u0636\u0631\u0627\u0621 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 15 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629\u060c 0.2 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c 28 \u0645\u0644\u063a \u0645\u0646 \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645\u060c 194 \u0645\u0644\u063a \u0645\u0646 \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645\u060c 2.8 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c 1.4 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648 1.3 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629. \u0627\u0646\u0647\u0627 \u0639\u0627\u0644\u064a\u0629 \u062c\u062f\u0627 \u0641\u064a \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u0623) (148\u066a \u0645\u0646 RDV) \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 K (217\u066a \u0645\u0646 RDV). \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u0643\u0628\u064a\u0631\u0629 (\u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 10\u066a \u0645\u0646 RDV) \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 C\u060c \u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643 \u0648\u0627\u0644\u0645\u0646\u063a\u0646\u064a\u0632.<\/p>\n<h2><strong>5. \u0631\u0648\u0645\u0627\u064a\u0646 \u0627\u0644\u062e\u0633<\/strong><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-283092\" src=\"http:\/\/upl.stack.com\/wp-content\/uploads\/2017\/05\/31093910\/Romaine-Lettuce-STACK.jpg\" alt=\"Romaine Lettuce\" \/><\/figure>\n<p>\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0627\u0644\u062e\u0633 \u0648\u0631\u0642\u0629 \u062e\u0636\u0631\u0627\u0621 \u0642\u062f \u062a\u062a\u0641\u0648\u0642 \u0639\u0644\u0649 \u0627\u0644\u062e\u0633 \u0631\u0648\u0645\u064a\u0646 \u0645\u0646 \u062d\u064a\u062b \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0634\u0627\u0645\u0644\u0629\u060c \u0627\u0644\u062e\u0633 \u0631\u0648\u0645\u064a\u0646 \u0644\u064a\u0633 \u062a\u0631\u0647\u0644. \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u062e\u0636\u0631 \u0634\u0639\u0628\u064a\u0629 \u0627\u0644\u0645\u062f\u0631\u062c\u0629 \u0641\u064a \u062d\u0632\u0645 \u0627\u0644\u0633\u0644\u0637\u0629 \u0627\u0644\u0645\u0634\u0637\u0641\u0629 \u0627\u0644\u062c\u0627\u0647\u0632\u0629 \u0644\u0644\u0623\u0643\u0644 \u0627\u0644\u062a\u064a \u062a\u062c\u062f\u0647\u0627 \u0641\u064a \u0627\u0644\u0633\u0648\u0628\u0631 \u0645\u0627\u0631\u0643\u062a \u0627\u0644\u0645\u062d\u0644\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643. \u0648\u0641\u0642\u0627\u00a0<a href=\"http:\/\/www.eatright.org\/resource\/food\/nutrition\/healthy-eating\/different-kinds-of-lettuces-and-greens\" target=\"_blank\" rel=\"noreferrer noopener\">\u0644\u0623\u0643\u0627\u062f\u064a\u0645\u064a\u0629 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0648\u0639\u0644\u0645 \u0627\u0644\u062a\u063a\u0630\u064a\u0629<\/a>\u060c &#8220;\u0643\u0644\u0645\u0627 \u0643\u0627\u0646\u062a \u0642\u062a\u0627\u0645\u0629 \u0627\u0644\u0623\u0648\u0631\u0627\u0642 \u060c \u0648\u0623\u0643\u062b\u0631 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u062e\u0633&#8221;. \u0644\u0630\u0644\u0643 \u0644\u064a\u0633 \u0645\u0646 \u0627\u0644\u0645\u0633\u062a\u063a\u0631\u0628 \u0623\u0646 \u0627\u0644\u062e\u0633 \u0631\u0648\u0645\u064a\u0646 \u0647\u0648 \u0623\u0643\u062b\u0631 \u0635\u062d\u0629 \u0645\u0646 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u062b\u0644 \u0627\u0644\u062e\u0633 \u062c\u0628\u0644 \u0627\u0644\u062c\u0644\u064a\u062f\u060c \u0627\u0644\u0630\u064a \u064a\u062a\u0645\u064a\u0632 \u0641\u064a \u0627\u0644\u063a\u0627\u0644\u0628 \u0623\u0648\u0631\u0627\u0642 \u0628\u064a\u0636\u0627\u0621.<\/p>\n<p>\u0645\u0627\u0626\u0629 \u063a\u0631\u0627\u0645 \u0645\u0646 \u062e\u0633 \u0631\u0648\u0645\u0627\u064a\u0646 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 17 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629\u060c 0.3 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c 8 \u0645\u0644\u063a \u0645\u0646 \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645\u060c 247 \u0645\u0644\u063a \u0645\u0646 \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645\u060c 3.3 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c 1.2 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648 2.1 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629. \u0627\u0646\u0647\u0627 \u0639\u0627\u0644\u064a\u0629 \u062c\u062f\u0627 \u0641\u064a \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u0623) (174\u066a \u0645\u0646 RDV) \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 K (128\u066a \u0645\u0646 RDV). \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u062d\u0632\u0645 \u0643\u0645\u064a\u0629 \u0643\u0628\u064a\u0631\u0629 (\u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 10\u066a \u0645\u0646 RDV) \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 C \u0648\u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643.<\/p>\n<h2><strong>6- \u0623\u0631\u0648\u063a\u0648\u0644\u0627<\/strong><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-283094\" src=\"http:\/\/upl.stack.com\/wp-content\/uploads\/2017\/05\/31093938\/Arugula-STACK.jpg\" alt=\"Arugula\" \/><\/figure>\n<p>Arugula &#8211; \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u064a\u0636\u0627 \u0628\u0627\u0633\u0645 &#8220;\u0635\u0627\u0631\u0648\u062e&#8221; \u0623\u0648 &#8220;rucula&#8221; &#8211; \u0647\u0648 \u0627\u0644\u0623\u062e\u0636\u0631 \u0627\u0644\u0628\u0641\u0644 \u062a\u0630\u0648\u0642 \u0627\u0644\u062a\u064a \u062a\u062d\u0638\u0649 \u0628\u0634\u0639\u0628\u064a\u0629 \u0641\u064a \u0627\u0644\u0645\u0637\u0628\u062e \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u064a.<\/p>\n<p>\u062a\u062d\u062a\u0648\u064a \u062d\u0635\u0629 100 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0627\u0631\u0648\u062c \u0639\u0644\u0649 25 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0648.7 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u064827 \u0645\u0644\u063a \u0645\u0646 \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645 \u0648369 \u0645\u0644\u063a \u0645\u0646 \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u06483.7 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u06482.6 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648 1.6 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629. \u0627\u0646\u0647\u0627 \u0639\u0627\u0644\u064a\u0629 \u062c\u062f\u0627 \u0641\u064a \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0643 (136\u066a \u0645\u0646 RDV). \u0641\u064a \u062d\u064a\u0646 \u0623\u0646\u0647 \u0623\u064a\u0636\u0627 \u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u0623) \u0645\u0639 47\u066a \u0645\u0646 RDV, \u0627\u0646\u0647\u0627 \u0644\u0627 \u062a\u0645\u0644\u0643 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062e\u0633 \u0648\u0631\u0642\u0629 \u062e\u0636\u0631\u0627\u0621, \u0627\u0644\u062e\u0633 \u0631\u0648\u0645\u064a\u0646, \u0627\u0644\u0633\u0628\u0627\u0646\u062e \u0623\u0648 \u0627\u0644\u0643\u0631\u0646\u0628. \u0645\u0627\u0626\u0629 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0631\u0648\u062c\u0648\u0644\u0627 \u064a\u062d\u062a\u0648\u064a \u0623\u064a\u0636\u0627 \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u0643\u0628\u064a\u0631\u0629 (\u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 10\u066a \u0645\u0646 RDV) \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 C\u060c \u0627\u0644\u0641\u0648\u0644\u0627\u062a\u060c \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645\u060c \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0645\u0646\u063a\u0646\u064a\u0632.<\/p>\n<h2><strong>7. \u062e\u0633 \u0628\u062a\u0631\u0647\u064a\u062f<\/strong><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-283095\" src=\"http:\/\/upl.stack.com\/wp-content\/uploads\/2017\/05\/31094057\/Butterhead-STACK.jpg\" alt=\"Butterhead Lettuce\" \/><\/figure>\n<p>\u0643\u0645\u0627 \u064a\u0634\u0627\u0631 \u0625\u0644\u064a\u0647\u0627 \u0639\u0627\u062f\u0629 \u0628\u0627\u0633\u0645 &#8220;\u062e\u0633 \u0628\u0648\u0633\u0637\u0646&#8221; \u0623\u0648 &#8220;bibb&#8221; \u0627\u0644\u062e\u0633\u060c \u0648\u0645\u0646 \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0627\u0644\u062e\u0633 butterhead \u0644\u0631\u0642\u0627\u0646\u0647\u0627\u060c \u0648\u0627\u0644\u0623\u0648\u0631\u0627\u0642 \u0627\u0644\u0645\u0644\u0633\u0627\u0621 \u0648\u0646\u0643\u0647\u0629 \u062d\u0644\u0648\u0629 \u0623\u0642\u0644 \u0645\u0627 \u064a\u0642\u0627\u0644. \u0645\u0627\u0626\u0629 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u062e\u0633 butterhead \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 13 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629\u060c 0.2 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c 5 \u0645\u0644\u063a \u0645\u0646 \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645\u060c 238 \u0645\u0644\u063a \u0645\u0646 \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645\u060c 2.2 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c 1.3 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648 1.1 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629. \u0627\u0646\u0647\u0627 \u0639\u0627\u0644\u064a\u0629 \u062c\u062f\u0627 \u0641\u064a \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0643 (128\u066a \u0645\u0646 RDV) \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 A (66\u066a \u0645\u0646 RDV). \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643 (18\u066a \u0645\u0646 RDV). \u0646\u0643\u0647\u0629 \u0627\u0644\u062e\u0633 \u0627\u0644\u0632\u0628\u062f\u0629 \u062e\u0641\u064a\u0641\u0629 \u0648\u0627\u0644\u0645\u0644\u0645\u0633 \u0639\u0644\u0649 \u0646\u062d\u0648 \u0633\u0644\u0633 \u062c\u0639\u0644\u0647 \u062e\u064a\u0627\u0631\u0627 \u0643\u0628\u064a\u0631\u0627 \u0644\u0644\u0633\u0644\u0637\u0627\u062a.<\/p>\n<h2><strong>8. \u0627\u0644\u0645\u0644\u0641\u0648\u0641<\/strong><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-283096\" src=\"http:\/\/upl.stack.com\/wp-content\/uploads\/2017\/05\/31094123\/Cabbage-STACK.jpg\" alt=\"Cabbage\" \/><\/figure>\n<p>\u0645\u062b\u0644 \u0627\u0644\u0643\u0631\u0646\u0628\u060c \u0627\u0644\u0645\u0644\u0641\u0648\u0641 \u0647\u0648 \u0639\u0636\u0648 \u0641\u064a \u0639\u0627\u0626\u0644\u0629 \u0628\u0631\u0627\u0633\u064a\u0643\u0627 \u0645\u0646 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a. \u0648\u0645\u0646 \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0639\u0646 \u0631\u0624\u0633\u0627\u0621\u0647\u0627 \u0643\u062b\u064a\u0641\u0629 \u062a\u0631\u0643\u062a \u0648\u0627\u0644\u0645\u0644\u0645\u0633 \u0634\u0631\u0643\u0629 \u0639\u0646\u062f\u0645\u0627 \u062a\u0646\u0636\u062c.<\/p>\n<p>\u064a\u062d\u062a\u0648\u064a \u0645\u0627\u0626\u0629 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0645\u0644\u0641\u0648\u0641 \u0639\u0644\u0649 25 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0648.1 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u064818 \u0645\u0644\u063a \u0645\u0646 \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645 \u0648170 \u0645\u0644\u063a \u0645\u0646 \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u06485.8 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u06481.3 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u06482.5 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629. \u0627\u0646\u0647\u0627 \u0639\u0627\u0644\u064a\u0629 \u062c\u062f\u0627 \u0641\u064a \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062c) (61\u066a \u0645\u0646 RDV) \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 K (95\u066a \u0645\u0646 RDV). \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643 (11\u066a \u0645\u0646 RDV). \u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0627\u0644\u0645\u0644\u0641\u0648\u0641 \u0641\u064a \u0634\u0643\u0644\u0647 \u0627\u0644\u0628\u0633\u064a\u0637 \u0645\u063a\u0630\u064d \u060c \u0642\u062f \u064a\u0643\u0648\u0646 \u0627\u0644\u0645\u0644\u0641\u0648\u0641 \u0623\u0643\u062b\u0631 \u0641\u0627\u0626\u062f\u0629. (\u0633\u0627\u0648\u0631\u0643\u0631\u0627\u0648\u062a) \u0645\u0644\u0641\u0648\u0641 \u0645\u062e\u0644\u0644 Sauerkraut \u0639\u0627\u0644\u064a\u0629 \u0628\u0634\u0643\u0644 \u0644\u0627 \u064a\u0635\u062f\u0642 \u0641\u064a \u0627\u0644\u0628\u0631\u0648\u0628\u064a\u0648\u062a\u064a\u0643\u060c \u0648 &#8220;\u0627\u0644\u0628\u0643\u062a\u064a\u0631\u064a\u0627 \u0627\u0644\u062c\u064a\u062f\u0629&#8221; \u0627\u0644\u062a\u064a \u062a\u0639\u064a\u0634 \u062f\u0627\u062e\u0644 \u0627\u0644\u0623\u0645\u0639\u0627\u0621. \u064a\u062c\u062f \u0627\u0644\u0639\u0644\u0645\u0627\u0621 \u0623\u0646 \u0645\u064a\u0643\u0631\u0648\u0628\u064a\u0648\u0645 \u0627\u0644\u0623\u0645\u0639\u0627\u0621 (\u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u0628\u0643\u062a\u064a\u0631\u064a\u0627 \u062f\u0627\u062e\u0644 \u0627\u0644\u0623\u0645\u0639\u0627\u0621) \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0644\u0647 \u062a\u0623\u062b\u064a\u0631 \u0647\u0627\u0626\u0644 \u0639\u0644\u0649 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629 \u060c \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0628\u0631\u0648\u0628\u064a\u0648\u062a\u064a\u0643 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0645\u064a\u0643\u0631\u0648\u0628\u064a\u0648\u0645 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0641\u064a \u062d\u0627\u0644\u0629 \u0645\u062b\u0627\u0644\u064a\u0629 (\u0623\u0648 \u0634\u0628\u0647 \u0645\u062b\u0627\u0644\u064a\u0629).<\/p>\n<h2><strong>9. \u062e\u0633 \u0627\u0644\u062c\u0628\u0644 \u0627\u0644\u062c\u0644\u064a\u062f\u064a<\/strong><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-283097\" src=\"http:\/\/upl.stack.com\/wp-content\/uploads\/2017\/05\/31094231\/Iceberg-Lettuce-STACK.jpg\" alt=\"Iceberg Lettuce\" \/><\/figure>\n<p>\u0644\u0637\u0627\u0644\u0645\u0627 \u0643\u0627\u0646 \u062e\u0633 \u062c\u0628\u0644 \u0627\u0644\u062c\u0644\u064a\u062f \u0639\u0646\u0635\u0631\u064b\u0627 \u0623\u0633\u0627\u0633\u064a\u064b\u0627 \u0641\u064a \u0645\u0637\u0627\u0639\u0645 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0633\u0631\u064a\u0639\u0629 \u0648\u064a\u0631\u062c\u0639 \u0627\u0644\u0641\u0636\u0644 \u0641\u064a \u0630\u0644\u0643 \u062c\u0632\u0626\u064a\u064b\u0627 \u0625\u0644\u0649 \u0646\u0643\u0647\u062a\u0647 \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0648\u063a\u064a\u0631 \u0627\u0644\u0647\u0632\u064a\u0629. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c Chik-fil-A \u062d\u0638\u0631\u062a \u0645\u0624\u062e\u0631\u0627 \u0645\u0646 \u0627\u0644\u0642\u0648\u0627\u0626\u0645 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0647\u0645. \u0645\u0627\u0643\u062f\u0648\u0646\u0627\u0644\u062f\u0632 \u0623\u064a\u0636\u0627 \u062a\u0648\u0642\u0641\u062a \u0645\u0624\u062e\u0631\u0627 \u0639\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 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\u0627\u0644\u0648\u062d\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u062e\u0636\u0631 \u0627\u0644\u0630\u064a \u062a\u0623\u0643\u0644\u0647 \u0639\u0644\u0649 \u0623\u0633\u0627\u0633 \u062b\u0627\u0628\u062a. \u0639\u0646\u062f\u0645\u0627 \u062a\u0641\u0639\u0644 \u0630\u0644\u0643\u060c \u062a\u0641\u0648\u062a \u0639\u0644\u0649 \u0627\u0644\u062e\u0636\u0631 \u0623\u0643\u062b\u0631 \u0645\u0639\u0628\u0623\u0629 \u0628\u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a. \u0644\u0633\u0648\u0621 \u0627\u0644\u062d\u0638\u060c \u064a\u0635\u0641 \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0646\u0645\u0637 \u0627\u0644\u0623\u0643\u0644 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0645\u064a\u0631\u0643\u064a\u064a\u0646. \u0648\u0641\u0642\u064b\u0627 \u0644\u062a\u062d\u0644\u064a\u0644 \u0623\u062c\u0631\u0627\u0647\u00a0<em><a 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