ꓘ-ꓚꓬꓯꓼ-ꓴꓸꓼ꓾ ꓟꓴꓠ‐ꓡ‐ꓴꓸꓼ‐ꓠꓲꓽ ꓐꓰ ꓘꓴˍ ꓟ ꓪꓳꓽ ꓙꓲꓽ ꓫꓵꓽ ꓫꓵꓽ ꓬꓲ ꓛꓵ ꓠꓬ ꓜꓽ ꓟꓲ ꓜꓽ ꓙꓲˍ ꓟ ꓡꓰꓽ ꓟꓽ ꓞꓲ ꓬꓲ ꓛꓵ ꓕꓱ ꓟ ꓗꓪ ꓧꓪꓽ ꓖꓳ ꓓꓱꓽ ꓐꓱ ꓶ ꓙꓲꓻ ꓖꓴ ꓙꓳˍ ꓟ ꓬꓲ ꓢꓯꓼ ꓥˍ ꓟꓲ ꓮ ꓟꓬ, ꓓꓵˍ ꓟ ꓥ ꓡꓳ꓿ ꓪꓳꓽ ꓙꓲꓽ ꓫꓵꓽ ꓫꓵꓽ ꓗꓪ Beta Carotene꓾ Fiber꓾ Vitamin K1꓾ Potassium ꓐꓰ Antioxidant ꓐꓴ ꓓꓵˍ ꓟ ꓥ ꓡꓳ꓿

ꓪꓳꓽ ꓙꓲꓽ ꓛꓵ ꓔꓯ ꓬꓲ ꓝꓳꓽ ꓮ ꓟꓬ, ꓟꓳꓻ ꓪ ꓓˍ ꓟ ꓥ ꓡꓳ꓿ ꓪꓳꓽ ꓙꓲꓽ ꓫꓵꓽ ꓫꓵꓽ ꓕꓱ ꓟ ꓗꓪ ꓓꓵˍ ꓟ Beta Carotene ꓐꓰ Antioxidant ꓐꓴ ꓠꓬ ꓧꓪꓽ ꓖꓳ ꓓꓱꓽ ꓐꓱ ꓶ Vitamin A ꓬꓲ ꓝꓳ, ꓟꓶ ꓕꓲ ꓟ ꓥ ꓡꓳ꓿ ꓪꓳꓽ ꓙꓲꓽ ꓫꓵꓽ ꓫꓵꓽ ꓠꓬ ꓖꓳ ꓓꓱꓽ ꓒ. ꓟ ꓘꓪꓽˍ ꓟ ꓐꓰ Cholesterol Level ꓞꓰꓻ ꓡꓰ ꓬꓯꓼ ꓡꓰ ꓝꓲˍ ꓡꓳ꓿

ꓟꓬ ꓢꓶꓽ ꓔꓬ, ꓢꓻ ꓓꓴ ꓔꓯ ꓥ ꓟꓲ ꓟꓬꓽ ꓠꓬꓲ ꓬꓰ ꓙ ꓔꓳ, ꓙ ꓖꓶˍ ꓡꓳ꓿ ꓪꓳꓽ ꓙꓲꓽ ꓫꓵꓽ ꓫꓵꓽ ꓗꓪ ꓬꓲ ꓞꓶꓻ ꓢꓯꓼ ꓐꓰ Protein ꓢꓯꓼ ꓮ ꓔꓲ. ꓤ ꓡꓰꓽ ꓐˍ ꓟ ꓓꓵꓽˍ ꓟ ꓥ ꓡꓳ꓿

ꓪꓳꓽ ꓙꓲꓽ ꓫꓵꓽ ꓫꓵꓽ ꓕꓲ ꓛꓵ ꓗꓪ  Calories ꓐꓰ ꓬꓲꓻ ꓙꓬ ꓢꓯꓼ 88%꓾ Protein꓾ Carbohydrates꓾ ꓞꓼ ꓐꓳ ꓐꓬꓽ ꓢꓯꓼ ꓞꓼ ꓛꓵꓻ ꓢꓯꓼ꓾ Fiber꓾ ꓬꓲ ꓞꓶꓻ ꓢꓯꓼ ꓓꓵˍ ꓟ ꓥ ꓡꓳ꓿

ꓪꓳꓽ ꓙꓲꓽ ꓫꓵꓽ ꓫꓵꓽ ꓜꓽˍ ꓟ ꓗꓪ ꓐꓰ ꓟꓶ ꓡˍ ꓟ ꓙꓲꓻ ꓖꓴ ꓐꓴ ꓔꓯ ꓕꓱ ꓗꓪ ꓐꓯ ꓟ. ꓖꓶ ꓩꓴ ꓡˍ ꓥꓳ꓿

• Carbohydrates ꓙꓳˍ ꓟ

ꓪꓳꓽ ꓙꓲꓽ ꓫꓵꓽ ꓫꓵꓽ ꓗꓪ ꓟꓬꓽ ꓠꓬꓲ ꓠꓬ ꓬꓲꓻ ꓙꓬ ꓢꓯꓼ ꓐꓰ Carbohydrates ꓙꓳˍ ꓟ ꓥ ꓡꓳ꓿ Carbohydrates ꓠꓬ ꓧꓪꓽ ꓖꓳ ꓓꓱꓽ ꓐꓱ ꓶ ꓮ ꓘꓶ. ꓣꓱꓽ ꓬꓯꓼˍ ꓟ ꓬꓲ ꓢꓯꓼ ꓥ ꓟ ꓡꓰꓽ ꓟꓽ ꓞꓲ꓾ ꓗ‐ꓢꓲ ꓢꓯꓼ ꓐꓰ ꓞꓼ ꓐꓳ ꓐꓬꓽ ꓢꓯꓼ ꓙꓳˍ ꓟ Fiber ꓥ ꓡꓳ꓿

ꓪꓳꓽ ꓙꓲꓽ ꓫꓵꓽ ꓫꓵꓽ ꓠꓬ ꓫꓵꓽ ꓘꓴꓽ ꓗꓪ ꓟ ꓞꓼ ꓛꓵ ꓢꓯꓼ ꓟꓽ ꓟꓬꓽ ꓟ ꓜꓽ ꓓꓴ ꓕꓲ ꓙꓰꓽˍ ꓟꓲ ꓥ ꓡꓳ꓿ ꓬꓲ ꓛꓵ ꓢꓯꓼ ꓠꓲ.ˍ ꓟ ꓜꓽ ꓓꓴ ꓠꓬ ꓧꓪꓽ ꓖꓳ ꓓꓱꓽ ꓐꓱ ꓶ ꓮꓽ ꓟꓬ, ꓙꓲꓻ ꓖꓴ ꓙꓳˍ ꓟ ꓡꓰꓽ ꓟꓽ ꓞꓲ ꓢꓰ,‐ꓛꓬꓳ ꓠꓻ ꓢꓴ ꓐꓴ ꓐꓱ ꓶ ꓥˍ ꓟꓲ ꓙꓲꓻ ꓖꓴ ꓙꓳˍ ꓟ ꓜꓽ ꓓꓴ ꓕꓲ ꓙꓰꓽ ꓥ ꓡꓳ꓿

• Fiber ꓢꓯꓼ ꓮ ꓟꓬ, ꓓꓵˍ ꓟ

ꓪꓳꓽ ꓙꓲꓽ ꓫꓵꓽ ꓫꓵꓽ ꓬꓲ Soluble Fiber ꓙꓲꓺ ꓡꓰ ꓢꓻˍ ꓟ Fiber ꓢꓯꓼ ꓠꓬ ꓫꓵꓽ ꓘꓴꓽ ꓗꓪ ꓟ ꓞꓼ ꓛꓵ ꓢꓯꓼ ꓔꓯ ꓠꓲ. ꓡꓰ ꓝꓲˍ ꓡꓳ꓿ ꓬꓲ ꓪꓴꓻ ꓚꓱ, ꓗꓪ ꓔꓬ ꓟ ꓣꓳ ꓐꓱ ꓶ ꓙꓲꓻ ꓖꓴ ꓙꓳˍ ꓟ Bacteria ꓐꓶꓽ ꓓꓲꓻ ꓐꓴ ꓐꓱ ꓶ ꓥˍ ꓟꓲ ꓬꓰ ꓙ ꓔꓳ, ꓙˍ ꓟ ꓑꓶ. ꓓꓴ ꓖꓳ ꓓꓱꓽ ꓔꓯ ꓔꓬ, ꓢꓻ ꓝꓲ ꓢꓲ ꓠꓬꓲ ꓠꓻ ꓓꓵꓽ ꓡ ꓢˍ ꓟ ꓚꓱ, ꓔꓯ ꓥˍ ꓟꓲ ꓠꓲ. ꓡꓰ ꓝꓲˍ ꓡꓳ꓿

ꓖꓳ ꓟ ꓡꓰꓽ ꓟꓽ ꓞꓲ ꓕꓱ ꓙꓲꓺ ꓡꓰ ꓢꓻˍ ꓟ Soluble Fiber ꓠꓬ ꓬꓲ ꓪꓴꓻ ꓚꓱ, ꓗꓪ Cholesterol ꓛꓵꓼ ꓣꓴˍ ꓟ ꓗꓪ ꓐꓰ ꓗꓽ ꓙ ꓖꓶˍ ꓟ ꓑꓶ. ꓓꓴ꓾ ꓫꓵꓽ ꓘꓴꓽ ꓗꓪ Cholesterol ꓐꓴ ꓔꓯ ꓠꓲ. ꓡꓰ ꓝꓲˍ ꓡꓳ꓿ ꓦꓰꓼ ꓟ ꓙꓲꓺ ꓢꓻ ꓡꓰ ꓝꓲˍ ꓡꓳ꓿

• Vitamin ꓐꓰ Mineral ꓢꓯꓼ ꓟꓬꓽ ꓠꓬꓲ ꓓꓵˍ ꓟ

ꓪꓳꓽ ꓙꓲꓽ ꓫꓵꓽ ꓫꓵꓽ ꓗꓪ Vitamin ꓐꓰ Mineral ꓢꓯꓼ ꓮ ꓟꓬ, ꓓꓯˍ ꓟ ꓥ ꓡꓳ꓿ ꓪꓳꓽ ꓙꓲꓽ ꓫꓵꓽ ꓫꓵꓽ ꓗꓪ ꓙꓳˍ ꓟ Beta Carotene ꓠꓬ ꓖꓳ ꓓꓱꓽ ꓗꓪ ꓓꓵꓽ ꓡꓰ ꓕꓯ Vitamin A ꓒꓬꓱꓼ ꓡꓰ ꓢꓲ ꓟꓬ ꓢꓶꓽ ꓠꓬꓲ ꓟꓳꓻ ꓓꓴ ꓢꓯꓼ ꓪꓽ ꓠꓬꓲ ꓡ ꓠ, ꓟ꓾ ꓖꓳ ꓓꓱꓽ ꓪꓴꓽ ꓡ ꓢꓻ ꓠ, ꓟ ꓐꓰ꓾ ꓖꓳ ꓓꓱꓽ ꓠꓯꓸꓼ ꓗꓪ ꓢꓯꓼ ꓙꓳ ꓡ ꓝꓲ ꓠ, ꓟ ꓐꓱ ꓶ ꓬꓰ ꓙ ꓔꓳ, ꓙˍ ꓡꓳ꓿ ꓝꓮꓲ ꓠꓬ Biotin꓾ ꓪꓳꓽ ꓔꓳ ꓔꓬ, ꓢꓻ ꓓꓴ ꓐꓱ ꓶ ꓬꓳ. ꓚꓵˍ ꓟ Vitamin K꓾ Phylloquinone꓾ ꓫꓵꓽ ꓢꓯꓼ ꓔꓯ ꓔꓲ ꓟꓴꓺ ꓗꓷ ꓡꓰ ꓠ, ꓟ ꓐꓱ ꓶ ꓟꓬꓽ ꓠꓬꓲ ꓣꓱꓽ ꓬꓯꓼˍ ꓟ Potassium ꓐꓰ꓾ ꓜꓽ ꓫꓵꓽ ꓜꓽ ꓙꓰꓽ ꓔꓯ ꓬꓲ ꓢꓯꓼ ꓒꓬꓱꓼ ꓡꓰ ꓝꓲˍ ꓟ Vitamin B6 ꓐꓴ ꓠꓬ ꓪꓳꓽ ꓙꓲꓽ ꓫꓵꓽ ꓫꓵꓽ ꓗꓪ ꓮ ꓟꓬ, ꓓꓯˍ ꓟ ꓥ ꓡꓳ꓿

ꓪꓳꓽ ꓙꓲꓽ ꓫꓵꓽ ꓫꓵꓽ ꓗꓪ Cancer ꓠꓻ꓾ ꓠꓲ, ꓟ ꓠꓻ꓾ ꓫꓵꓽ ꓓꓯꓻ ꓠꓻ꓾ ꓠꓻ ꓕꓱ ꓟ ꓟꓽ ꓒꓬꓱꓼ ꓡ ꓠ ꓗꓽ ꓕ. ꓙ ꓖꓶ ꓐ ꓡˍ ꓟ antioxidants ꓡꓰꓽ ꓟꓽ ꓞꓲ꓾ Vitamin ꓐꓰ Mineral ꓢꓯꓼ ꓓꓯˍ ꓟ ꓑꓶ. ꓓꓴ ꓕꓲ ꓠꓬꓲ ꓕꓲ ꓠꓬꓲ ꓖꓳ ꓓꓱꓽ ꓢꓯꓼ ꓟꓶ ꓠ, ꓟ ꓐꓱ ꓶ ꓣꓱꓽ ꓬꓯꓼˍ ꓡꓳ ꓐꓰ ꓐꓯ ꓓ, ꓡꓳ꓿

• ꓫꓵꓽ ꓘꓴꓽ ꓗꓪ ꓟ Cholesterol ꓐꓰ ꓖꓳ ꓓꓱꓽ ꓒ. ꓟ ꓘꓪꓽˍ ꓟ ꓔꓯ ꓝꓱ ꓡꓰ ꓝꓲˍ ꓟ

ꓫꓵꓽ ꓘꓴꓽ ꓗꓪ Cholesterol ꓟꓬꓽˍ ꓟ ꓠꓬ ꓠꓲ, ꓟ ꓠꓻ ꓒꓬꓱꓼ ꓡ ꓝꓲˍ ꓟ ꓕꓲ ꓙꓰꓽ ꓥ ꓡꓳ꓿ ꓪꓳꓽ ꓙꓲꓽ ꓫꓵꓽ ꓫꓵꓽ ꓔꓯ ꓜꓽˍ ꓟ ꓗꓪ ꓐꓰ Cholesterol ꓔꓯ ꓠꓲ. ꓡꓰ ꓝꓲ ꓐ ꓡˍ ꓡꓳ꓿ Calorie ꓠꓲ.ˍ ꓟ ꓜꓽ ꓓꓴ ꓥ ꓟ ꓪꓳꓽ ꓙꓲꓽ ꓫꓵꓽ ꓔꓯ ꓜꓽ ꓖꓶˍ ꓟ ꓗꓪ ꓐꓰ ꓜꓽ ꓓꓴ ꓮ ꓟꓬ, ꓜꓽ ꓠꓲ, ꓫꓵˍ ꓟ ꓔꓯ ꓠꓲ. ꓡꓰ ꓝꓲ ꓢꓲ꓾ Calorie ꓮ ꓟꓬ, ꓜꓽ ꓪ ꓡꓰˍ ꓟ ꓔꓯˍ ꓟꓲ ꓠꓲ. ꓡꓰ ꓝꓲˍ ꓡꓳ꓿ ꓖꓳ ꓟ ꓪꓴ. ꓠꓬꓲ ꓪꓳꓽ ꓙꓲꓽ ꓫꓵꓽ ꓫꓵꓽ ꓠꓬ ꓦꓯ. ꓡꓰ ꓠꓲ, ꓫꓵ ꓢꓴ ꓝꓱ ꓡꓰ ꓠꓲ, ꓫꓵ ꓢꓴ ꓐꓱ ꓶ ꓣꓱꓽ ꓬꓯꓼˍ ꓟ ꓜꓽ ꓓꓴ ꓕꓲꓽ ꓙꓰꓽ ꓥ ꓡꓳ꓿

• Cancer ꓠꓻ ꓒꓬꓱꓼ ꓡ ꓚꓱ, ꓔꓯ ꓠꓲ. ꓡꓰ ꓝꓲˍ ꓟ

ꓪꓳꓽ ꓙꓲꓽ ꓫꓵꓽ ꓫꓵꓽ ꓗꓪ ꓠꓬ Cancer Cell ꓐꓴ ꓔꓯ ꓖꓼ ꓓꓳ ꓐ ꓡˍ ꓟ Carotenoids ꓢꓯꓼ ꓓꓵˍ ꓟ ꓑꓶ. ꓓꓴ꓾ ꓤꓲꓽ ꓒꓴꓽ Cancer ꓾ ꓬꓲ ꓪꓴꓻ ꓓꓽ ꓟ Cancer ꓐꓰ ꓦꓰꓼ ꓟ ꓠꓻ ꓐꓴ ꓔꓯ ꓗꓽ ꓕ. ꓙ ꓖꓶ ꓐ ꓡˍ ꓡꓳ꓿ ꓪꓳꓽ ꓙꓲꓽ ꓫꓵꓽ ꓫꓵꓽ ꓗꓪ ꓓꓯˍ ꓟ Carotenoids ꓠꓬ ꓤ ꓟꓶ ꓤ ꓐꓴ ꓗꓪ ꓟꓬꓽ ꓠꓬꓲ ꓒꓬꓱꓼˍ ꓟ ꓮ ꓚꓵ, Cancer ꓒꓬꓱꓼ ꓡ ꓚꓱ, ꓔꓯ ꓥˍ ꓟꓲ ꓠꓲ. ꓡꓰ ꓝꓲˍ ꓡꓳ꓿ ꓖꓳ ꓡꓱ ꓥ ꓠꓬ ꓬꓲ ꓒꓵꓽ ꓮ ꓟꓬ, ꓖꓶ ꓟꓽ ꓛꓵ ꓟ ꓪꓳꓽ ꓙꓲꓽ ꓫꓵꓽ ꓔꓯ ꓕꓲ ꓠꓬꓲ ꓡꓰ ꓕꓲ ꓠꓬꓲ ꓜꓽ ꓖꓶ ꓠꓯ, ꓡꓳ ꓟꓽ ꓥ ꓡ꓿

ꓪꓳꓽ ꓙꓲꓽ ꓫꓵꓽ ꓫꓵꓽ ꓠꓬ ꓣꓳ ꓪꓳꓽ ꓐꓱ ꓤ ꓗꓪ ꓔꓶ ꓔ ꓟ ꓐꓰ ꓪꓴ ꓔ ꓟ ꓪꓳꓽ ꓙꓲꓽ ꓫꓵꓽ ꓬꓲ ꓛꓵ ꓗꓪ ꓓꓵˍ ꓟ Vitamin ꓐꓰ Antioxidants ꓢꓯꓼ ꓐꓴ ꓠꓬ ꓬꓲ ꓕꓲ ꓡꓰ, ꓥ ꓡꓳ꓾ ꓐꓰ ꓢꓷ. ꓪˍ ꓡꓳ꓿ ꓟꓬꓽ ꓠꓬꓲ ꓪꓳꓽ ꓙꓲꓽ ꓫꓵꓽ ꓫꓵꓽ ꓠꓬ ꓮ ꓫꓵꓽ ꓟꓽ ꓙꓲꓻ ꓗꓷ ꓡꓰ ꓓꓴ ꓟꓽ ꓙꓳ ꓐꓰ ꓢꓷ. ꓪ ꓡꓳ꓿ ꓠꓱ. ꓐꓯ ꓜꓽ ꓫꓵꓽ ꓜꓽ ꓙꓰꓽˍ ꓡꓰ ꓐꓰ ꓮ ꓟꓬ, ꓜꓽ ꓪ ꓡꓰ ꓥˍ ꓟꓲ ꓖꓳ ꓓꓱꓽ ꓗꓪ ꓢꓺ ꓡꓰˍ ꓟ ꓟꓽ ꓙꓳ꓾ ꓐꓰ ꓢꓷ. ꓪ ꓡꓳ꓿

ꓪꓳꓽ ꓙꓲꓽ ꓫꓵꓽ ꓫꓵꓽ ꓔꓯ ꓠꓬ ꓙꓲꓻ ꓖꓴ ꓮ ꓟꓬ, ꓙꓳˍ ꓟ꓾ Calorie ꓠꓲ.ˍ ꓟ꓾ ꓬꓲ ꓛꓵ ꓢꓯꓼ ꓙꓳˍ ꓟ꓾ ꓐꓲ ꓜꓲꓼˍ ꓟ ꓜꓽ ꓓꓴ ꓕꓲ ꓙꓰꓽ ꓥ ꓡꓳ꓾ ꓐꓰ ꓐꓯ ꓓ,ˍ ꓡꓳ꓿

ꓠꓲ, ꓟ ꓐꓰ ꓟꓬ ꓢꓶꓽ ꓔꓯ ꓔꓬ ꓢꓻ ꓡꓰ ꓝꓲˍ ꓟ꓾ ꓦꓰꓼ ꓟ ꓙꓲ ꓢꓻ ꓡꓰ ꓝꓲˍ ꓟ꓾ ꓒ. ꓟ ꓘꓪꓽˍ ꓟ ꓗꓪ ꓐꓰ ꓦꓯ. ꓡꓰ ꓝꓱ ꓡꓰ ꓝꓲˍ ꓟ ꓪꓳꓽ ꓙꓲꓽ ꓫꓵꓽ ꓔꓯ ꓜꓽ ꓓꓴ ꓬꓰ ꓡꓯ꓿