{"id":38,"date":"2021-03-04T23:24:44","date_gmt":"2021-03-04T23:24:44","guid":{"rendered":"https:\/\/beyond.mk\/fitnesagol\/?p=38"},"modified":"2021-03-06T16:12:06","modified_gmt":"2021-03-06T16:12:06","slug":"%d1%81%d0%b5%d0%b4%d1%83%d0%bc-%d0%b7%d0%b5%d0%bb%d0%b5%d0%bd%d1%87%d1%83%d1%86%d0%b8-%d0%ba%d0%be%d0%b8-%d1%81%d0%b5-%d0%be%d0%b4%d0%bb%d0%b8%d1%87%d0%bd%d0%b8-%d0%b7%d0%b0-%d0%b2%d0%b0%d1%88%d0%b5","status":"publish","type":"post","link":"https:\/\/beyond.mk\/fitnesagol\/%d1%81%d0%b5%d0%b4%d1%83%d0%bc-%d0%b7%d0%b5%d0%bb%d0%b5%d0%bd%d1%87%d1%83%d1%86%d0%b8-%d0%ba%d0%be%d0%b8-%d1%81%d0%b5-%d0%be%d0%b4%d0%bb%d0%b8%d1%87%d0%bd%d0%b8-%d0%b7%d0%b0-%d0%b2%d0%b0%d1%88%d0%b5\/","title":{"rendered":"\u0421\u0435\u0434\u0443\u043c \u0437\u0435\u043b\u0435\u043d\u0447\u0443\u0446\u0438 \u043a\u043e\u0438 \u0441\u0435 \u043e\u0434\u043b\u0438\u0447\u043d\u0438 \u0437\u0430 \u0432\u0430\u0448\u0435\u0442\u043e \u0437\u0434\u0440\u0430\u0432\u0458\u0435"},"content":{"rendered":"\n<p>\u0414\u043e\u0431\u0440\u043e \u0435 \u043f\u043e\u0437\u043d\u0430\u0442\u043e \u0434\u0435\u043a\u0430 \u0437\u0435\u043b\u0435\u043d\u0447\u0443\u043a\u043e\u0442 \u0435 \u043e\u0434\u043b\u0438\u0447\u0435\u043d \u0437\u0430 \u043d\u0430\u0448\u0435\u0442\u043e \u0437\u0434\u0440\u0430\u0432\u0458\u0435. \u041f\u043e\u0432\u0435\u045c\u0435\u0442\u043e \u0437\u0435\u043b\u0435\u043d\u0447\u0443\u0446\u0438 \u0441\u0435 \u043d\u0438\u0441\u043a\u043e\u043a\u0430\u043b\u043e\u0440\u0438\u0447\u043d\u0438, \u043f\u043e\u043b\u043d\u0438 \u0441\u043e \u0432\u0438\u0442\u0430\u043c\u0438\u043d\u0438, \u043c\u0438\u043d\u0435\u0440\u0430\u043b\u0438 \u0438 \u0440\u0430\u0441\u0442\u0438\u0442\u0435\u043b\u043d\u0438 \u0432\u043b\u0430\u043a\u043d\u0430.<\/p>\n\n\n\n<p>\u0421\u0435\u043f\u0430\u043a, \u0438\u043c\u0430 \u043d\u0435\u043a\u043e\u0438 \u0437\u0435\u043b\u0435\u043d\u0447\u0443\u0446\u0438 \u043a\u043e\u0438 \u0441\u0435 \u0438\u0441\u0442\u0430\u043a\u043d\u0443\u0432\u0430\u0430\u0442 \u0438 \u0441\u0435 \u043d\u0430\u0434 \u0434\u0440\u0443\u0433\u0438\u0442\u0435 \u0431\u0438\u0434\u0435\u0458\u045c\u0438 \u0438\u043c\u0430\u0430\u0442 \u043f\u043e\u0432\u0435\u045c\u0435 \u0437\u0434\u0440\u0430\u0432\u0441\u0442\u0432\u0435\u043d\u0438 \u043f\u0440\u0438\u0434\u043e\u0431\u0438\u0432\u043a\u0438 \u043e\u0434 \u043e\u0441\u0442\u0430\u043d\u0430\u0442\u0438\u0442\u0435, \u043a\u0430\u043a\u043e \u043d\u0430 \u043f\u0440\u0438\u043c\u0435\u0440, \u0441\u043f\u043e\u0441\u043e\u0431\u043d\u043e\u0441\u0442 \u0434\u0430 \u0441\u0435 \u0431\u043e\u0440\u0430\u0442 \u0441\u043e \u0432\u043e\u0441\u043f\u043b\u0430\u043d\u0438\u0458\u0430 \u0438 \u0434\u0430 \u0433\u043e \u043d\u0430\u043c\u0430\u043b\u0430\u0442 \u0440\u0438\u0437\u0438\u043a\u043e\u0442 \u0437\u0430 \u0431\u043e\u043b\u0435\u0441\u0442.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0421\u043f\u0430\u043d\u0430\u045c<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/beyond.mk\/fitnesagol\/wp-content\/uploads\/2021\/03\/image.jpeg\" alt=\"\u0421\u0443\u043f\u0435\u0440\u043c\u043e\u045c\u0442\u0430 \u043d\u0430 \u0441\u043f\u0430\u043d\u0430\u045c\u043e\u0442 - \u041d\u043e\u0432\u0430 \u041c\u0430\u043a\u0435\u0434\u043e\u043d\u0438\u0458\u0430\" class=\"wp-image-42\" width=\"587\" height=\"334\"\/><\/figure>\n\n\n\n<p>\u0415\u0434\u0435\u043d \u043e\u0434 \u043d\u0430\u0458\u0437\u0434\u0440\u0430\u0432\u0438\u0442\u0435 \u0437\u0435\u043b\u0435\u043d\u0447\u0443\u0446\u0438 \u043d\u0430 \u043f\u043b\u0430\u043d\u0435\u0442\u0430\u0442\u0430 \u0435 \u0441\u043f\u0430\u043d\u0430\u045c\u043e\u0442 \u0431\u0438\u0434\u0435\u0458\u045c\u0438 \u0438\u043c\u0430 \u0438\u043c\u043f\u0440\u0435\u0441\u0438\u0432\u0435\u043d \u043d\u0443\u0442\u0440\u0438\u0442\u0438\u0432\u0435\u043d \u043f\u0440\u043e\u0444\u0438\u043b. <\/p>\n\n\n\n<p>\u041e\u043a\u043e\u043b\u0443 30 \u0433\u0440\u0430\u043c\u0430 \u0441\u043f\u0430\u043d\u0430\u045c \u0441\u043e\u0434\u0440\u0436\u0438 7 \u043a\u0430\u043b\u043e\u0440\u0438\u0438, 56% \u043e\u0434 \u0434\u043d\u0435\u0432\u043d\u0430\u0442\u0430 \u043f\u043e\u0442\u0440\u0435\u0431\u0430 \u043d\u0430 \u043d\u0430\u0448\u0435\u0442\u043e \u0442\u0435\u043b\u043e \u043e\u0434 \u0432\u0438\u0442\u0430\u043c\u0438\u043d \u0410 \u0438 \u0446\u0435\u043b\u043e\u0441\u043d\u0430\u0442\u0430 \u043f\u043e\u0442\u0440\u0435\u0431\u0430 \u043e\u0434 \u0432\u0438\u0442\u0430\u043c\u0438\u043d \u041a (<a rel=\"noreferrer noopener\" href=\"http:\/\/nutritiondata.self.com\/facts\/vegetables-and-vegetable-products\/2626\/2\" target=\"_blank\">1<\/a>).<\/p>\n\n\n\n<p>\u0421\u043f\u0430\u043d\u0430\u045c\u043e\u0442 \u0438\u0441\u0442\u043e \u0442\u0430\u043a\u0430 \u0441\u043e\u0434\u0440\u0436\u0438 \u0433\u043e\u043b\u0435\u043c \u0431\u0440\u043e\u0458 \u043d\u0430 \u0430\u043d\u0442\u0438\u043e\u043a\u0441\u0438\u0434\u0430\u043d\u0442\u0438 \u043a\u043e\u0438 \u043f\u043e\u043c\u0430\u0433\u0430\u0430\u0442 \u0441\u043e \u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u0440\u0438\u0437\u0438\u043a\u043e\u0442 \u043e\u0434 \u0445\u0440\u043e\u043d\u0438\u0447\u043d\u0438 \u0437\u0430\u0431\u043e\u043b\u0443\u0432\u0430\u045a\u0430.<\/p>\n\n\n\n<p>\u0415\u0434\u043d\u0430 \u0441\u0442\u0443\u0434\u0438\u0458\u0430 \u043f\u043e\u043a\u0430\u0436\u0443\u0432\u0430 \u0434\u0435\u043a\u0430 \u0441\u043f\u0430\u043d\u0430\u045c\u043e\u0442 \u0438\u043c\u0430 \u0433\u043e\u043b\u0435\u043c\u0430 \u0432\u0440\u0435\u0434\u043d\u043e\u0441\u0442 \u043d\u0430 \u0431\u0435\u0442\u0430-\u043a\u0430\u0440\u043e\u0442\u0435\u043d \u0438 \u043b\u0443\u0442\u0435\u0438\u043d \u043a\u043e\u0438 \u0441\u0435 \u0430\u043d\u0442\u0438\u043e\u043a\u0441\u0438\u0434\u0430\u043d\u0442\u0438 \u043f\u043e\u0432\u0440\u0437\u0430\u043d\u0438 \u0441\u043e \u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u0440\u0438\u0437\u0438\u043a\u043e\u0442 \u043e\u0434 \u0440\u0430\u043a (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/8988807\" target=\"_blank\">2<\/a>).<\/p>\n\n\n\n<p>\u0414\u0440\u0443\u0433\u0430 \u0441\u0442\u0443\u0434\u0438\u0458\u0430 \u043e\u0434 2015 \u0433\u043e\u0434\u0438\u043d\u0430 \u043f\u043e\u043a\u0430\u0436\u0443\u0432\u0430 \u0434\u0435\u043a\u0430 \u0458\u0430\u0434\u0435\u045a\u0435\u0442\u043e \u0441\u043f\u0430\u043d\u0430\u045c \u043c\u043e\u0436\u0435 \u0434\u0430 \u0433\u043e \u043f\u043e\u0434\u043e\u0431\u0440\u043e \u0437\u0434\u0440\u0430\u0432\u0458\u0435\u0442\u043e \u043d\u0430 \u0441\u0440\u0446\u0435\u0442\u043e \u0438 \u0434\u0430 \u0433\u043e \u043d\u0430\u043c\u0430\u043b\u0438 \u043a\u0440\u0432\u043d\u0438\u043e\u0442 \u043f\u0440\u0438\u0442\u0438\u0441\u043e\u043a (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4525132\/\" target=\"_blank\">3<\/a>).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u041c\u043e\u0440\u043a\u043e\u0432<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.novamakedonija.com.mk\/wp-content\/uploads\/2019\/05\/ThinkstockPhotos-507126001_0.jpg\" alt=\"\u041c\u043e\u0440\u043a\u043e\u0432 - \u043f\u0440\u0435\u0432\u0435\u043d\u0442\u0438\u0432\u0430 \u0437\u0430 \u043c\u043d\u043e\u0433\u0443 \u0431\u043e\u043b\u0435\u0441\u0442\u0438 - \u041d\u043e\u0432\u0430 \u041c\u0430\u043a\u0435\u0434\u043e\u043d\u0438\u0458\u0430\"\/><\/figure>\n\n\n\n<p>\u041c\u043e\u0440\u043a\u043e\u0432\u0438\u0442\u0435 \u0441\u0435 \u043f\u043e\u043b\u043d\u0438 \u0441\u043e \u0432\u0438\u0442\u0430\u043c\u0438\u043d \u0410. \u0421\u0430\u043c\u043e 128 \u0433\u0440\u0430\u043c\u0430 \u043c\u043e\u0440\u043a\u043e\u0432\u0438 \u0441\u043e\u0434\u0440\u0436\u0430\u0442 428% \u043e\u0434 \u0434\u043d\u0435\u0432\u043d\u0430\u0442\u0430 \u043f\u043e\u0442\u0440\u0435\u0431\u0430 \u043e\u0434 \u0432\u0438\u0442\u0430\u043c\u0438\u043d \u0410 \u0432\u043e \u0442\u0435\u043b\u043e\u0442\u043e (<a rel=\"noreferrer noopener\" href=\"http:\/\/nutritiondata.self.com\/facts\/vegetables-and-vegetable-products\/2383\/2\" target=\"_blank\">4<\/a>). <\/p>\n\n\n\n<p>\u041c\u043e\u0440\u043a\u043e\u0432\u0438\u0442\u0435 \u0438\u0441\u0442\u043e \u0442\u0430\u043a\u0430 \u0441\u043e\u0434\u0440\u0436\u0430\u0442 \u0431\u0435\u0442\u0430-\u043a\u0430\u0440\u043e\u0442\u0435\u043d \u043a\u043e\u0458 \u0438\u043c \u0458\u0430 \u0434\u0430\u0432\u0430 \u043f\u043e\u0440\u0442\u043e\u043a\u0430\u043b\u043e\u0432\u0430\u0442\u0430 \u0431\u043e\u0458\u0430 \u0438 \u0438\u0433\u0440\u0430 \u0432\u0430\u0436\u043d\u0430 \u0443\u043b\u043e\u0433\u0430 \u0432\u043e \u043f\u0440\u0435\u0432\u0435\u043d\u0446\u0438\u0458\u0430\u0442\u0430 \u043e\u0434 \u0440\u0430\u043a (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16683189\" target=\"_blank\">5<\/a>).<\/p>\n\n\n\n<p>\u0415\u0434\u043d\u043e \u0438\u0441\u0442\u0440\u0430\u0436\u0443\u0432\u0430\u045a\u0435 \u043f\u043e\u043a\u0430\u0436\u0430\u043b\u043e \u0434\u0435\u043a\u0430 \u0441\u0430\u043c\u043e \u0435\u0434\u043d\u0430 \u043f\u043e\u0440\u0446\u0438\u0458\u0430 \u043c\u043e\u0440\u043a\u043e\u0432\u0438 \u043d\u0435\u0434\u0435\u043b\u043d\u043e \u0433\u043e \u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430 \u0440\u0438\u0437\u0438\u043a\u043e\u0442 \u043e\u0434 \u0440\u0430\u043a \u043d\u0430 \u043f\u0440\u043e\u0441\u0442\u0430\u0442\u0430\u0442\u0430 \u0437\u0430 5% (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24519559\" target=\"_blank\">6<\/a>).<\/p>\n\n\n\n<p>\u0414\u0440\u0443\u0433\u043e \u0438\u0441\u0442\u0440\u0430\u0436\u0443\u0432\u0430\u045a\u0435 \u043f\u043e\u043a\u0430\u0436\u0430\u043b\u043e \u0434\u0435\u043a\u0430 \u0458\u0430\u0434\u0435\u045a\u0435\u0442\u043e \u043c\u043e\u0440\u043a\u043e\u0432\u0438 \u0433\u043e \u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430 \u0440\u0438\u0437\u0438\u043a\u043e\u0442 \u0437\u0430 \u0440\u0430\u043a \u043d\u0430 \u0431\u0435\u043b\u0438 \u0434\u0440\u043e\u0431\u043e\u0432\u0438 \u043a\u0430\u0458 \u043f\u0443\u0448\u0430\u0447\u0438. \u041d\u0430\u043f\u0440\u0430\u0432\u0435\u043d\u0430 \u0435 \u0441\u043f\u043e\u0440\u0435\u0434\u0431\u0430 \u043f\u043e\u043c\u0435\u0453\u0443 \u043f\u0443\u0448\u0430\u0447\u0438 \u043a\u043e\u0438 \u0458\u0430\u0434\u0435\u043b\u0435 \u043c\u043e\u0440\u043a\u043e\u0432\u0438 \u0431\u0430\u0440\u0435\u043c \u0435\u0434\u043d\u0430\u0448 \u043d\u0435\u0434\u0435\u043b\u043d\u043e \u0438 \u043f\u0443\u0448\u0430\u0447\u0438 \u043a\u043e\u0438 \u043d\u0435 \u0458\u0430\u0434\u0435\u043b\u0435 \u043c\u043e\u0440\u043a\u043e\u0432\u0438 \u0432\u043e\u043e\u043f\u0448\u0442\u043e. \u0421\u043f\u043e\u0440\u0435\u0434\u0431\u0430\u0442\u0430 \u043f\u043e\u043a\u0430\u0436\u0430\u043b\u0430 \u0434\u0435\u043a\u0430 \u043e\u043d\u0438\u0435 \u043a\u043e\u0438 \u043d\u0435 \u0458\u0430\u0434\u0435\u043b\u0435 \u043c\u043e\u0440\u043a\u043e\u0432\u0438 \u0432\u043e\u043e\u043f\u0448\u0442\u043e, \u0438\u043c\u0430\u043b\u0435 \u0442\u0440\u0438 \u043f\u0430\u0442 \u0437\u0433\u043e\u043b\u0435\u043c\u0435\u043d \u0440\u0438\u0437\u0438\u043a \u0434\u0430 \u0440\u0430\u0437\u0432\u0438\u0458\u0430\u0442 \u0440\u0430\u043a \u043d\u0430 \u0431\u0435\u043b\u0438\u0442\u0435 \u0434\u0440\u043e\u0431\u043e\u0432\u0438 (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/3818153\" target=\"_blank\">7<\/a>).<\/p>\n\n\n\n<p>\u041c\u043e\u0440\u043a\u043e\u0432\u0438\u0442\u0435 \u0438\u0441\u0442\u043e \u0442\u0430\u043a\u0430 \u0441\u0435 \u0431\u043e\u0433\u0430\u0442\u0438 \u0441\u043e \u0432\u0438\u0442\u0430\u043c\u0438\u043d \u0426, \u0432\u0438\u0442\u0430\u043c\u0438\u043d \u041a \u0438 \u043a\u0430\u043b\u0438\u0443\u043c (<a rel=\"noreferrer noopener\" href=\"http:\/\/nutritiondata.self.com\/facts\/vegetables-and-vegetable-products\/2383\/2\" target=\"_blank\">4<\/a>).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0411\u0440\u043e\u043a\u0443\u043b\u0430<\/h2>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcTS-MwQpRPuGjJUV_h9nnUhmsQbXtvF8q6FQg&amp;usqp=CAU\" alt=\"\u0414\u0418\u0415\u0422\u0410: \u0411\u0440\u043e\u043a\u0443\u043b\u0430 \u0434\u0438\u0435\u0442\u0430 | \u0414\u0435\u043d\u0430\u0440\" width=\"584\" height=\"388\"\/><\/figure>\n\n\n\n<p>\u0411\u0440\u043e\u043a\u0443\u043b\u0430\u0442\u0430 \u0435 \u0431\u043e\u0433\u0430\u0442\u0430 \u0441\u043e \u0441\u0443\u043f\u0441\u0442\u0430\u043d\u0446\u0430 \u043a\u043e\u0458\u0430 \u0441\u043e\u0434\u0440\u0436\u0438 \u0433\u043b\u0443\u043a\u043e\u0437\u0438\u043d\u043e\u043b\u0430\u0442 \u043a\u043e\u0458\u0430 \u0435 \u0438\u043c\u0430 \u0441\u0443\u043b\u0444\u043e\u0440\u0430\u0444\u0430\u043d \u043a\u043e\u0458 \u0437\u043d\u0430\u0447\u0438\u0442\u0435\u043b\u043d\u043e \u043f\u0440\u0438\u0434\u043e\u043d\u0435\u0441\u0443\u0432\u0430 \u0432\u043e \u0437\u0430\u0448\u0442\u0438\u0442\u0430\u0442\u0430 \u043d\u0430 \u043d\u0430\u0448\u0435\u0442\u043e \u0442\u0435\u043b\u043e \u043e\u0434 \u0440\u0430\u043a (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19519500\" target=\"_blank\">8<\/a>).<\/p>\n\n\n\n<p>\u0412\u043e \u0435\u0434\u043d\u043e \u0438\u0441\u0442\u0440\u0430\u0436\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u0436\u0438\u0432\u043e\u0442\u043d\u0438, \u043e\u0442\u043a\u0440\u0438\u0435\u043d\u043e \u0435 \u0434\u0435\u043a\u0430 \u0441\u0443\u043b\u0444\u043e\u0440\u0430\u0444\u0430\u043d\u043e\u0442 \u0443\u0441\u043f\u0435\u0448\u043d\u043e \u0433\u043e \u043d\u0430\u043c\u0430\u043b\u0438\u043b \u0431\u0440\u043e\u0458\u043e\u0442 \u0438 \u0433\u043e\u043b\u0435\u043c\u0438\u043d\u0430\u0442\u0430 \u043d\u0430 \u043a\u0430\u043d\u0446\u0435\u0440\u043e\u0433\u0435\u043d\u0438 \u043a\u043b\u0435\u0442\u043a\u0438 \u0438 \u0443\u0441\u043f\u0435\u0448\u043d\u043e \u0433\u043e \u0431\u043b\u043e\u043a\u0438\u0440\u0430\u043b \u0437\u0433\u043e\u043b\u0435\u043c\u0443\u0432\u0430\u045a\u0435\u0442\u043e \u043d\u0430 \u0442\u0443\u043c\u043e\u0440\u043e\u0442 \u043a\u0430\u0458 \u0433\u043b\u0443\u0432\u0446\u0438 (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20388854\" target=\"_blank\">9<\/a>).<\/p>\n\n\n\n<p>\u0411\u0440\u043e\u043a\u0443\u043b\u0430\u0442\u0430 \u0438\u0441\u0442\u043e \u0442\u0430\u043a\u0430 \u043c\u043e\u0436\u0435 \u0434\u0430 \u043f\u043e\u043c\u043e\u0433\u043d\u0435 \u0432\u043e \u043f\u0440\u0435\u0432\u0435\u043d\u0446\u0438\u0458\u0430\u0442\u0430 \u043e\u0434 \u0434\u0440\u0443\u0433\u0438 \u0445\u0440\u043e\u043d\u0438\u0447\u043d\u0438 \u0437\u0430\u0431\u043e\u043b\u0443\u0432\u0430\u045a\u0430.<\/p>\n\n\n\n<p>\u0412\u043e \u0441\u0442\u0443\u0434\u0438\u0458\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0435\u043d\u0430 \u043f\u0440\u0435\u0434 11 \u0433\u043e\u0434\u0438\u043d\u0438 \u0433\u043e\u0434\u0438\u043d\u0430 \u043e\u0442\u043a\u0440\u0438\u0435\u043d\u043e \u0435 \u0434\u0435\u043a\u0430 \u0431\u0440\u043e\u043a\u0443\u043b\u0430\u0442\u0430 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0433\u043e \u0437\u0430\u0448\u0442\u0438\u0442\u0438 \u0441\u0440\u0446\u0435\u0442\u043e \u043e\u0434 \u043e\u043a\u0441\u0438\u0434\u0430\u0442\u0438\u0432\u0435\u043d \u0441\u0442\u0440\u0435\u0441 \u043a\u043e\u0458 \u043f\u0440\u0435\u0434\u0438\u0437\u0432\u0438\u043a\u0443\u0432\u0430 \u0437\u0430\u0431\u043e\u043b\u0443\u0432\u0430\u045a\u0435 \u0441\u043e \u0442\u043e\u0430 \u0448\u0442\u043e \u0443\u0441\u043f\u0435\u0448\u043d\u043e \u0433\u0438 \u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430 \u043e\u043a\u0441\u0438\u0434\u0430\u043d\u0442\u0438\u0442\u0435 (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20706790\" target=\"_blank\">10<\/a>).<\/p>\n\n\n\n<p>\u041f\u043e\u043a\u0440\u0430\u0458 \u0432\u0435\u045c\u0435 \u043d\u0430\u0431\u0440\u043e\u0435\u043d\u0438\u0442\u0435 \u043f\u0440\u0438\u0434\u043e\u0431\u0438\u0432\u043a\u0438, \u0431\u0440\u043e\u043a\u0443\u043b\u0430\u0442\u0430 \u0435 \u0438 \u043c\u043d\u043e\u0433\u0443 \u0431\u043e\u0433\u0430\u0442\u0430 \u0441\u043e \u043d\u0443\u0442\u0440\u0438\u0435\u043d\u0442\u0438. <\/p>\n\n\n\n<p>\u0421\u0430\u043c\u043e 91 \u0433\u0440\u0430\u043c \u0431\u0440\u043e\u043a\u0443\u043b\u0430 \u0441\u043e\u0434\u0440\u0436\u0438 116% \u043e\u0434 \u0434\u043d\u0435\u0432\u043d\u0430\u0442\u0430 \u043f\u043e\u0442\u0440\u0435\u0431\u0430 \u0437\u0430 \u0432\u0438\u0442\u0430\u043c\u0438\u043d \u041a, 135% \u043e\u0434 \u0434\u043d\u0435\u0432\u043d\u0430\u0442\u0430 \u043f\u043e\u0442\u0440\u0435\u0431\u0430 \u0437\u0430 \u0432\u0438\u0442\u0430\u043c\u0438\u043d \u0426 \u0438 \u0433\u043e\u043b\u0435\u043c \u0431\u0440\u043e\u0458 \u043c\u0430\u043d\u0433\u0430\u043d, \u043a\u0430\u043b\u0438\u0443\u043c \u0438 \u0444\u043e\u043b\u043d\u0430 \u043a\u0438\u0441\u0435\u043b\u0438\u043d\u0430 (<a rel=\"noreferrer noopener\" href=\"http:\/\/nutritiondata.self.com\/facts\/vegetables-and-vegetable-products\/2356\/2\" target=\"_blank\">11<\/a>). <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u041b\u0443\u043a<\/h2>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcRGEYI6eFSxvqjR7iS6eTa5hewTNsf2xsKmPA&amp;usqp=CAU\" alt=\"\u041a\u043e\u043b\u043a\u0443 \u043b\u0443\u043a \u0434\u043d\u0435\u0432\u043d\u043e \u0442\u0440\u0435\u0431\u0430 \u0434\u0430 \u0458\u0430\u0434\u0435\u0442\u0435 \u0437\u0430 \u0434\u0430 \u0458\u0430 \u0441\u043f\u0440\u0435\u0447\u0438\u0442\u0435 \u043f\u043e\u0458\u0430\u0432\u0430\u0442\u0430 \u043d\u0430 \u043e\u043f\u0430\u0441\u043d\u0438  \u0442\u0443\u043c\u043e\u0440\u0438 | \u0414\u0435\u043d\u0430\u0440\" width=\"583\" height=\"388\"\/><\/figure>\n\n\n\n<p>\u0423\u043f\u043e\u0442\u0440\u0435\u0431\u0430\u0442\u0430 \u043d\u0430 \u043b\u0443\u043a\u043e\u0442 \u0432\u043e \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0430\u0442\u0430 \u0434\u0430\u0442\u0438\u0440\u0430 \u0443\u0448\u0442\u0435 \u043e\u0434 \u0434\u0440\u0435\u0432\u043d\u0438\u043e\u0442 \u0415\u0433\u0438\u043f\u0435\u0442 \u0438 \u041a\u0438\u043d\u0430 (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3249897\/\" target=\"_blank\">12<\/a>).<\/p>\n\n\n\n<p>\u0413\u043b\u0430\u0432\u043d\u0430\u0442\u0430 \u0430\u043a\u0442\u0438\u0432\u043d\u0430 \u0441\u0443\u043f\u0441\u0442\u0430\u043d\u0446\u0430 \u0432\u043e \u043b\u0443\u043a\u043e\u0442 \u0435 \u0430\u043b\u0438\u0446\u0438\u043d \u043a\u043e\u0458\u0430 \u0435 \u043d\u0430\u0458\u0437\u0430\u0441\u043b\u0443\u0436\u043d\u0430 \u0437\u0430 \u0437\u0434\u0440\u0430\u0432\u0441\u0442\u0432\u0435\u043d\u0438\u0442\u0435 \u043f\u0440\u0438\u0434\u043e\u0431\u0438\u0432\u043a\u0438 \u043d\u0430 \u043b\u0443\u043a\u043e\u0442 (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4103721\/\" target=\"_blank\">13<\/a>).<\/p>\n\n\n\n<p>\u041d\u0435\u043a\u043e\u043b\u043a\u0443 \u0438\u0441\u0442\u0440\u0430\u0436\u0443\u0432\u0430\u045a\u0430 \u043f\u043e\u043a\u0430\u0436\u0430\u043b\u0435 \u0434\u0435\u043a\u0430 \u043b\u0443\u043a\u043e\u0442 \u0433\u043e \u0440\u0435\u0433\u0443\u043b\u0438\u0440\u0430 \u0448\u0435\u045c\u0435\u0440\u043e\u0442 \u0432\u043e \u043a\u0440\u0432\u0442\u0430 \u0438 \u0433\u043e \u043f\u043e\u0434\u043e\u0431\u0440\u0443\u0432\u0430 \u0437\u0434\u0440\u0430\u0432\u0458\u0435\u0442\u043e \u043d\u0430 \u0441\u0440\u0446\u0435\u0442\u043e. <\/p>\n\n\n\n<p>\u0418\u0441\u0442\u0440\u0430\u0436\u0443\u0432\u0430\u045a\u0435 \u0432\u0440\u0437 \u0441\u0442\u0430\u043e\u0440\u0446\u0438 \u0441\u043e \u0437\u0433\u043e\u043b\u0435\u043c\u0435\u043d \u0448\u0435\u045c\u0435\u0440 \u043f\u043e\u0442\u0432\u0440\u0434\u0438\u043b\u043e \u0434\u0435\u043a\u0430 \u043d\u0438\u0432\u043e\u0442\u043e \u043d\u0430 \u0448\u0435\u045c\u0435\u0440 \u0432\u043e \u043a\u0440\u0432\u0442\u0430 \u0441\u0435 \u043d\u0430\u043c\u0430\u043b\u0438\u043b\u043e \u0434\u043e\u0434\u0435\u043a\u0430 \u043f\u0430\u043a \u0447\u0443\u0432\u0441\u0442\u0432\u0438\u0442\u0435\u043b\u043d\u043e\u0441\u0442\u0430 \u043d\u0430 \u0438\u043d\u0441\u0443\u043b\u0438\u043d \u0441\u0435 \u0437\u0433\u043e\u043b\u0435\u043c\u0438\u043b\u0430 \u043e\u0442\u043a\u0430\u043a\u043e \u0441\u0442\u0430\u043e\u0440\u0446\u0438\u0442\u0435 \u043a\u043e\u043d\u0437\u0443\u043c\u0438\u0440\u0430\u043b\u0435 \u043c\u0430\u0441\u043b\u043e \u043e\u0434 \u043b\u0443\u043a (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15936752\" target=\"_blank\">14<\/a>).<\/p>\n\n\n\n<p>\u0414\u0440\u0443\u0433\u043e \u0441\u0442\u0443\u0434\u0438\u0458\u0430 \u043f\u0430\u043a \u0432\u0440\u0437 \u0438\u0441\u043f\u0438\u0442\u0430\u043d\u0438\u0446\u0438 \u0441\u043e \u0438 \u0431\u0435\u0437 \u0441\u0440\u0446\u0435\u0432\u0438 \u0437\u0430\u0431\u043e\u043b\u0443\u0432\u0430\u045a\u0430 \u043f\u043e\u043a\u0430\u0436\u0430\u043b\u043e \u0434\u0435\u043a\u0430 \u043b\u0443\u043a\u043e\u0442 \u0443\u0441\u043f\u0435\u0448\u043d\u043e \u0433\u043e \u043d\u0430\u043c\u0430\u043b\u0438\u043b \u0446\u0435\u043b\u043e\u0441\u043d\u0438\u043e\u0442 \u0445\u043e\u043b\u0435\u0441\u0442\u0435\u0440\u043e\u043b \u0438 \u0442\u0440\u0438\u0433\u043b\u0438\u0446\u0435\u0440\u0438\u0434\u0438\u0442\u0435 , \u0430 \u0432\u043e \u0438\u0441\u0442\u043e \u0432\u0440\u0435\u043c\u0435 \u0433\u043e \u0437\u0433\u043e\u043b\u0435\u043c\u0438\u043b \u0434\u043e\u0431\u0440\u0438\u043e\u0442 \u0445\u043e\u043b\u0435\u0441\u0442\u0435\u0440\u043e\u043b (HDL \u0445\u043e\u043b\u0435\u0441\u0442\u0435\u0440\u043e\u043b) \u043a\u0430\u0458 \u0434\u0432\u0435\u0442\u0435 \u0433\u0440\u0443\u043f\u0438 (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/7293938\" target=\"_blank\">15<\/a>).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u041f\u0440\u043e\u043a\u0435\u0459<\/h2>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/beyond.mk\/fitnesagol\/wp-content\/uploads\/2021\/03\/image-2.jpeg\" alt=\"Prokelj \u2013 Borac protiv raka, za podizanje imuniteta, smiruje reumatske  bolove (recepti) | Ordinacija.tv\" class=\"wp-image-44\" width=\"583\" height=\"290\"\/><\/figure>\n\n\n\n<p>\u041f\u0440\u043e\u043a\u0435\u0459\u043e\u0442 \u0435 \u0441\u043b\u0438\u0447\u0435\u043d \u043d\u0430 \u0431\u0440\u043e\u043a\u0443\u043b\u0430\u0442\u0430 \u0438 \u0438\u043c\u0430 \u0441\u043b\u0438\u0447\u043d\u0438 \u043f\u0440\u0438\u0434\u043e\u0431\u0438\u0432\u043a\u0438 \u0437\u0430 \u0437\u0434\u0440\u0430\u0432\u0458\u0435\u0442\u043e. \u0422\u043e\u0458 \u0441\u043e\u0434\u0440\u0436\u0438 \u043a\u0435\u0430\u043c\u0444\u0435\u0440\u043e\u043b \u043a\u043e\u0458 \u0435 \u0438\u0441\u043a\u043b\u0443\u0447\u0438\u0442\u0435\u043b\u043d\u043e \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u0435\u043d \u0432\u043e \u043f\u0440\u0435\u0432\u0435\u043d\u0446\u0438\u0458\u0430 \u043e\u0434 \u043e\u0448\u0442\u0435\u0442\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u043a\u043b\u0435\u0442\u043a\u0438\u0442\u0435 (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3601579\/\" target=\"_blank\">16<\/a>).<\/p>\n\n\n\n<p>\u0415\u0434\u043d\u043e \u0438\u0441\u0442\u0440\u0430\u0436\u0443\u0432\u0430\u045a\u0435 \u043f\u043e\u043a\u0430\u0436\u0430\u043b\u043e \u0434\u0435\u043a\u0430 \u043a\u0435\u0430\u043c\u0444\u0435\u0440\u043e\u043b\u043e\u0442 \u0437\u0430\u0448\u0442\u0438\u0442\u0443\u0432\u0430 \u043e\u0434 \u0441\u043b\u043e\u0431\u043e\u0434\u043d\u0438 \u0440\u0430\u0434\u0438\u043a\u0430\u043b\u0438 \u043a\u043e\u0438 \u043d\u0430\u043d\u0435\u0441\u0443\u0432\u0430\u0430\u0442 \u043e\u043a\u0441\u0438\u0434\u0430\u0442\u0438\u0432\u043d\u0430 \u0448\u0442\u0435\u0442\u0430 \u043d\u0430 \u043a\u043b\u0435\u0442\u043a\u0438\u0442\u0435 \u0448\u0442\u043e \u0434\u043e\u0432\u0435\u0434\u0443\u0432\u0430 \u0434\u043e \u0445\u0440\u043e\u043d\u0438\u0447\u043d\u0438 \u0437\u0430\u0431\u043e\u043b\u0443\u0432\u0430\u045a\u0430 (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24175656\" target=\"_blank\">17<\/a>).<\/p>\n\n\n\n<p>\u0408\u0430\u0434\u0435\u045a\u0435\u0442\u043e \u043f\u0440\u043e\u043a\u0435\u0459 \u0435 \u043e\u0434\u043b\u0438\u0447\u043d\u043e \u0438 \u0437\u0430 \u0434\u0435\u0442\u043e\u043a\u0441\u0438\u0444\u0438\u043a\u0430\u0446\u0438\u0458\u0430. \u0412\u043e \u0438\u0441\u0442\u0440\u0430\u0436\u0443\u0432\u0430\u045a\u0435 \u0441\u0435 \u043f\u043e\u043a\u0430\u0436\u0430\u043b\u043e \u0434\u0435\u043a\u0430 \u0458\u0430\u0434\u0435\u045a\u0435\u0442\u043e \u043f\u0440\u043e\u043a\u0435\u0459 \u0433\u0438 \u0437\u0433\u043e\u043b\u0435\u043c\u0438\u043b\u043e \u0435\u043d\u0437\u0438\u043c\u0438\u0442\u0435 \u043a\u043e\u0438 \u0441\u0435 \u043e\u0434\u0433\u043e\u0432\u043e\u0440\u043d\u0438 \u0437\u0430 \u0434\u0435\u0442\u043e\u043a\u0441\u0438\u0444\u0438\u043a\u0430\u0446\u0438\u0458\u0430 \u0437\u0430 15-30%. \u0417\u0433\u043e\u043b\u0435\u043c\u0443\u0432\u0430\u045a\u0435\u0442\u043e \u043d\u0430 \u043e\u0432\u0438\u0435 \u0435\u043d\u0437\u0438\u043c\u0438 \u0433\u043e \u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430 \u0440\u0438\u0437\u0438\u043a\u043e\u0442 \u0437\u0430 \u043a\u043e\u043b\u043e\u0440\u0435\u043a\u0442\u0430\u043b\u0435\u043d \u0440\u0430\u043a (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/7554064\" target=\"_blank\">18<\/a>).<\/p>\n\n\n\n<p>\u041f\u0440\u043e\u043a\u0435\u0459\u043e\u0442 \u0435 \u0438\u0441\u0442\u043e \u0442\u0430\u043a\u0430 \u043c\u043d\u043e\u0433\u0443 \u0431\u043e\u0433\u0430\u0442 \u0441\u043e \u043d\u0443\u0442\u0440\u0438\u0435\u043d\u0442\u0438. \u0421\u0435\u043a\u043e\u0458\u0430 \u043f\u043e\u0440\u0446\u0438\u0458\u0430 \u0441\u043e\u0434\u0440\u0436\u0438 \u043e\u0433\u0440\u043e\u043c\u043d\u0430 \u043a\u043e\u043b\u0438\u0447\u0438\u043d\u0430 \u043d\u0430 \u0432\u0438\u0442\u0430\u043c\u0438\u043d\u0438 \u0438 \u043c\u0438\u043d\u0435\u0440\u0430\u043b\u0438 \u0432\u043a\u043b\u0443\u0447\u0443\u0432\u0430\u0458\u045c\u0438 \u0432\u0438\u0442\u0430\u043c\u0438\u043d \u041a, \u0432\u0438\u0442\u0430\u043c\u0438\u043d \u0410, \u0432\u0438\u0442\u0430\u043c\u0438\u043d \u0426, \u0444\u043e\u043b\u043d\u0430 \u043a\u0438\u0441\u0435\u043b\u0438\u043d\u0430, \u043c\u0430\u043d\u0433\u0430\u043d \u0438 \u043a\u0430\u043b\u0438\u0443\u043c (<a rel=\"noreferrer noopener\" href=\"http:\/\/nutritiondata.self.com\/facts\/vegetables-and-vegetable-products\/2363\/2\" target=\"_blank\">19<\/a>).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u041b\u0438\u0441\u043d\u0430 \u0437\u0435\u043b\u043a\u0430 (Kale)<\/h2>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcTESd1TkzxDrCuiAFT7Pnwf9bnPsQcqmL16Hw&amp;usqp=CAU\" alt=\"Is kale really a superfood? How do I cook with it? - ABC Everyday\" width=\"577\" height=\"324\"\/><\/figure>\n\n\n\n<p>\u0421\u0430\u043c\u043e 67 \u0433\u0440\u0430\u043c\u0430 \u043b\u0438\u0441\u043d\u0430 \u0437\u0435\u043b\u043a\u0430 \u0441\u043e\u0434\u0440\u0436\u0438 \u043e\u0433\u0440\u043e\u043c\u043d\u0430 \u043a\u043e\u043b\u0438\u0447\u0438\u043d\u0430 \u043d\u0430 \u0432\u0438\u0442\u0430\u043c\u0438\u043d \u0411, \u043a\u0430\u043b\u0438\u0443\u043c, \u043a\u0430\u043b\u0446\u0438\u0443\u043c \u0438 \u0431\u0430\u043a\u0430\u0440. \u0426\u0435\u043b\u043e\u0441\u043d\u0430\u0442\u0430 \u0434\u043d\u0435\u0432\u043d\u0430 \u043f\u043e\u0442\u0440\u0435\u0431\u0430 \u043e\u0434 \u0432\u0438\u0442\u0430\u043c\u0438\u043d \u0410, \u0426 \u0438 \u041a \u0435 \u0441\u043e\u0434\u0440\u0436\u0430\u043d\u0430 \u0432\u043e \u043e\u0432\u0438\u0435 67 \u0433\u0440\u0430\u043c\u0430 (<a rel=\"noreferrer noopener\" href=\"http:\/\/nutritiondata.self.com\/facts\/vegetables-and-vegetable-products\/2461\/2\" target=\"_blank\">20<\/a>).<\/p>\n\n\n\n<p>\u041b\u0438\u0441\u043d\u0430\u0442\u0430 \u0437\u0435\u043b\u043a\u0430 \u0441\u043e\u0434\u0440\u0436\u0438 \u0433\u043e\u043b\u0435\u043c \u0431\u0440\u043e\u0458 \u043d\u0430 \u0430\u043d\u0442\u0438\u043e\u043a\u0441\u0438\u0434\u0430\u043d\u0442\u0438 \u0438 \u0437\u0430\u0442\u043e\u0430 \u043c\u043e\u0436\u0435 \u0434\u0430 \u043f\u043e\u043c\u043e\u0433\u043d\u0435 \u0441\u043e \u043f\u043e\u0434\u043e\u0431\u0440\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u0437\u0434\u0440\u0430\u0432\u0458\u0435\u0442\u043e \u043d\u0430 \u0441\u0440\u0446\u0435\u0442\u043e. <\/p>\n\n\n\n<p>\u0415\u0434\u043d\u043e \u0438\u0441\u0442\u0440\u0430\u0436\u0443\u0432\u0430\u045a\u0435 \u043e\u0434 2008 \u0433\u043e\u0434\u0438\u043d\u0430 \u043a\u043e\u0435 \u0431\u0438\u043b\u043e \u043d\u0430\u043f\u0440\u0430\u0432\u0435\u043d\u043e \u0432\u0440\u0437 32 \u043c\u0430\u0448\u043a\u0438 \u0438\u0441\u043f\u0438\u0442\u0430\u043d\u0438\u0446\u0438 \u0441\u043e \u0432\u0438\u0441\u043e\u043a \u0445\u043e\u043b\u0435\u0441\u0442\u0435\u0440\u043e\u043b, \u043f\u043e\u043a\u0430\u0436\u0430\u043b\u043e \u0434\u0435\u043a\u0430 \u0441\u043e \u043f\u0438\u0435\u045a\u0435 \u043d\u0430 150\u043c\u043b \u045f\u0443\u0441 \u043e\u0434 \u043b\u0438\u0441\u043d\u0430 \u0437\u0435\u043b\u043a\u0430 \u043d\u0430 \u0434\u0435\u043d, 12 \u043d\u0435\u0434\u0435\u043b\u0438, \u043d\u0438\u0432\u043e\u0442\u043e \u043d\u0430 \u0434\u043e\u0431\u0430\u0440 \u0445\u043e\u043b\u0435\u0441\u0442\u0435\u0440\u043e\u043b (HDL) \u0441\u0435 \u0437\u0433\u043e\u043b\u0435\u043c\u0438\u043b\u043e \u0437\u0430 27% \u0434\u043e\u0434\u0435\u043a\u0430 \u043f\u0430\u043a \u043d\u0438\u0432\u043e\u0442\u043e \u043d\u0430 \u043b\u043e\u0448 \u0445\u043e\u043b\u0435\u0441\u0442\u0435\u0440\u043e\u043b (LDL) \u0441\u0435 \u043d\u0430\u043c\u0430\u043b\u0438\u043b\u043e \u0437\u0430 10%, \u0430 \u0430\u043d\u0442\u0438\u043e\u043a\u0441\u0438\u0434\u0430\u0442\u0438\u0432\u043d\u0430\u0442\u0430 \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442 \u0441\u0435 \u0437\u0433\u043e\u043b\u0435\u043c\u0438\u043b\u0430 (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18548846\" target=\"_blank\">21<\/a>).<\/p>\n\n\n\n<p>\u0414\u0440\u0443\u0433\u043e \u0438\u0441\u0442\u0440\u0430\u0436\u0443\u0432\u0430\u045a\u0435 \u043f\u043e\u043a\u0430\u0436\u0430\u043b\u043e \u0434\u0435\u043a\u0430 \u043f\u0438\u0435\u045a\u0435\u0442\u043e \u043d\u0430 \u045f\u0443\u0441 \u043e\u0434 \u043b\u0438\u0441\u043d\u0430 \u0437\u0435\u043b\u043a\u0430 \u0433\u043e \u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430 \u043a\u0440\u0432\u043d\u0438\u043e\u0442 \u043f\u0440\u0438\u0442\u0438\u0441\u043e\u043a \u0438 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0433\u043e \u043d\u0430\u043c\u0430\u043b\u0438 \u0448\u0435\u045c\u0435\u0440\u043e\u0442 \u0432\u043e \u043a\u0440\u0432\u0442\u0430 \u0438 \u0445\u043e\u043b\u0435\u0441\u0442\u0435\u0440\u043e\u043b\u043e\u0442 (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25671068\" target=\"_blank\">22<\/a>).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0403\u0443\u043c\u0431\u0438\u0440<\/h2>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/puls24.mk\/wp-content\/uploads\/2018\/04\/Gumbir-1_original.jpg\" alt=\"\u0421\u0415\u041f\u0410\u041a \u041d\u0415 \u0415 \u0421\u0415\u041c\u041e\u040c\u0415\u041d: \u0415\u0432\u0435 \u043a\u043e\u0433\u0430 \u0431\u0438 \u0442\u0440\u0435\u0431\u0430\u043b\u043e \u0434\u0430 \u0418\u0417\u0411\u0415\u0413\u041d\u0423\u0412\u0410\u0422\u0415 \u0403\u0423\u041c\u0411\u0418\u0420 | \u041f\u0443\u043b\u044124\" width=\"584\" height=\"310\"\/><\/figure>\n\n\n\n<p>\u041a\u043e\u0440\u0435\u043d\u043e\u0442 \u043e\u0434 \u0453\u0443\u043c\u0431\u0438\u0440 \u0441\u0435 \u043a\u043e\u0440\u0438\u0441\u0442\u0438 \u043a\u0430\u043a\u043e \u0437\u0430\u0447\u0438\u043d \u0432\u043e \u0440\u0430\u0437\u043b\u0438\u0447\u043d\u0438 \u0458\u0430\u0434\u0435\u045a\u0430. <\/p>\n\n\n\n<p>\u041f\u043e\u0432\u0435\u045c\u0435 \u0438\u0441\u0442\u0440\u0430\u0436\u0443\u0432\u0430\u045a\u0430 \u043f\u043e\u043a\u0430\u0436\u0430\u043b\u0435 \u0434\u0435\u043a\u0430 \u0453\u0443\u043c\u0431\u0438\u0440\u043e\u0442 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e \u0441\u0435 \u0441\u043f\u0440\u0430\u0432\u0443\u0432\u0430 \u0441\u043e \u0433\u0430\u0434\u0435\u045a\u0435. \u041f\u0440\u0438 \u043f\u0440\u0435\u0433\u043b\u0435\u0434 \u043d\u0430 12 \u0438\u0441\u0442\u0440\u0430\u0436\u0443\u0432\u0430\u045a\u0430 \u0432\u043e \u043a\u043e\u0458 \u0443\u0447\u0435\u0441\u0442\u0432\u0443\u0432\u0430\u043b\u0435 1300 \u0431\u0440\u0435\u043c\u0435\u043d\u0438 \u0436\u0435\u043d\u0438 \u0441\u0435 \u043f\u043e\u0442\u0432\u0440\u0434\u0438\u043b\u043e \u0434\u0435\u043a\u0430 \u0453\u0443\u043c\u0431\u0438\u0440\u043e\u0442 \u0437\u043d\u0430\u0447\u0430\u0458\u043d\u043e \u0433\u0438 \u043d\u0430\u043c\u0430\u043b\u0438\u043b \u0441\u0438\u043c\u043f\u0442\u043e\u043c\u0438\u0442\u0435 \u043d\u0430 \u0433\u0430\u0434\u0435\u045a\u0435 \u0441\u043f\u043e\u0440\u0435\u0434\u0431\u0435\u043d\u043e \u0441\u043e \u043f\u043b\u0430\u0446\u0435\u0431\u043e \u0433\u0440\u0443\u043f\u0430\u0442\u0430 (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24642205\/\" target=\"_blank\">23<\/a>).<\/p>\n\n\n\n<p>\u0403\u0443\u043c\u0431\u0438\u0440\u043e\u0442 \u0438\u0441\u0442\u043e \u0442\u0430\u043a\u0430 \u0438\u043c\u0430 \u0438 \u0441\u0438\u043b\u043d\u0430 \u0441\u043f\u043e\u0441\u043e\u0431\u043d\u043e\u0441\u0442 \u0434\u0430 \u0441\u0435 \u0431\u043e\u0440\u0438 \u0441\u043e \u0432\u043e\u0441\u043f\u0430\u043b\u0435\u043d\u0438\u0458\u0430 \u043a\u0430\u043a\u043e \u0448\u0442\u043e \u0435 \u0430\u0440\u0442\u0440\u0438\u0442\u0438\u0441 (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16117603\" target=\"_blank\">24<\/a>).<\/p>\n\n\n\n<p>\u0412\u043e \u0435\u0434\u043d\u043e \u0438\u0441\u0442\u0440\u0430\u0436\u0443\u0432\u0430\u045a\u0435 \u0432\u0440\u0437 \u043f\u0430\u0446\u0438\u0435\u043d\u0442\u0438 \u043a\u043e\u0438 \u0438\u043c\u0430\u043b\u0435 \u0430\u0440\u0442\u0440\u043e\u0437\u0430 \u0441\u0435 \u043f\u043e\u0442\u0432\u0440\u0434\u0438\u043b\u043e \u0434\u0435\u043a\u0430 \u0431\u043e\u043b\u043a\u0430\u0442\u0430 \u0432\u043e \u043a\u043e\u043b\u0435\u043d\u0430\u0442\u0430 \u0438 \u0432\u043e \u0434\u0440\u0443\u0433\u0438\u0442\u0435 \u0434\u0435\u043b\u043e\u0432\u0438 \u043e\u0434 \u0442\u0435\u043b\u043e\u0442\u043e \u0441\u0435 \u043d\u0430\u043c\u0430\u043b\u0438\u043b\u0430 \u043e\u0442\u043a\u0430\u043a\u043e \u0437\u0435\u043c\u0430\u043b\u0435 \u043a\u043e\u043d\u0446\u0435\u0442\u0440\u0438\u0440\u0430\u043d \u0435\u043a\u0441\u0442\u0440\u0430\u043a\u0442 \u043e\u0434 \u0453\u0443\u043c\u0431\u0438\u0440 (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/11710709\" target=\"_blank\">25<\/a>).<\/p>\n\n\n\n<p>\u0403\u0443\u043c\u0431\u0438\u0440\u043e\u0442 \u0438\u0441\u0442\u043e \u0442\u0430\u043a\u0430 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0438\u043c\u0430 \u0438 \u043f\u043e\u0437\u0438\u0442\u0438\u0432\u043d\u0438 \u0435\u0444\u0435\u043a\u0442\u0438 \u043f\u0440\u0438 \u0441\u043f\u0440\u0430\u0432\u0443\u0432\u0430\u045a\u0435 \u0441\u043e \u0434\u0438\u0458\u0430\u0431\u0435\u0442\u0438\u0441. \u0412\u043e \u0438\u0441\u0442\u0440\u0430\u0436\u0443\u0432\u0430\u045a\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u0435\u043d\u043e \u0432\u043e 2015 \u0433\u043e\u0434\u0438\u043d\u0430 \u0441\u0435 \u043f\u043e\u0442\u0432\u0440\u0434\u0438\u043b\u043e \u0434\u0435\u043a\u0430 \u0453\u0443\u043c\u0431\u0438\u0440\u043e\u0442 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e \u0433\u043e \u043d\u0430\u043c\u0430\u043b\u0438\u043b \u0448\u0435\u045c\u0435\u0440\u043e\u0442 \u0432\u043e \u043a\u0440\u0432\u0442\u0430 \u043d\u0430 \u0438\u0441\u043f\u0438\u0442\u0430\u043d\u0438\u0446\u0438\u0442\u0435 \u043f\u043e 12 \u043d\u0435\u0434\u0435\u043b\u0438 \u043a\u043e\u0440\u0438\u0441\u0442\u0435\u045a\u0435 (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25561919\" target=\"_blank\">26<\/a>).<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0414\u043e\u0431\u0440\u043e \u0435 \u043f\u043e\u0437\u043d\u0430\u0442\u043e \u0434\u0435\u043a\u0430 \u0437\u0435\u043b\u0435\u043d\u0447\u0443\u043a\u043e\u0442 \u0435 \u043e\u0434\u043b\u0438\u0447\u0435\u043d \u0437\u0430 \u043d\u0430\u0448\u0435\u0442\u043e \u0437\u0434\u0440\u0430\u0432\u0458\u0435. \u041f\u043e\u0432\u0435\u045c\u0435\u0442\u043e \u0437\u0435\u043b\u0435\u043d\u0447\u0443\u0446\u0438 \u0441\u0435 \u043d\u0438\u0441\u043a\u043e\u043a\u0430\u043b\u043e\u0440\u0438\u0447\u043d\u0438, \u043f\u043e\u043b\u043d\u0438 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":40,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[26,38,31,32,34,33,35,25,20,36,37,22,24,27,30,28,23,19,29,21],"class_list":["post-38","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ishrana","tag-brokula","tag-brussels-sprouts","tag-gjumbir","tag-gumbir","tag-kale","tag-lisna-zelka","tag-luk","tag-morkov","tag-najzdravi-zelencuci","tag-prokel","tag-prokelj","tag-spanak","tag-24","tag-27","tag-30","tag-28","tag-23","tag-19","tag-29","tag-21"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u0421\u0435\u0434\u0443\u043c \u0437\u0435\u043b\u0435\u043d\u0447\u0443\u0446\u0438 \u043a\u043e\u0438 \u0441\u0435 \u043e\u0434\u043b\u0438\u0447\u043d\u0438 \u0437\u0430 \u0432\u0430\u0448\u0435\u0442\u043e \u0437\u0434\u0440\u0430\u0432\u0458\u0435 - Beyond \u0424\u0438\u0442\u043d\u0435\u0441 \u0410\u0433\u043e\u043b<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/beyond.mk\/fitnesagol\/\u0441\u0435\u0434\u0443\u043c-\u0437\u0435\u043b\u0435\u043d\u0447\u0443\u0446\u0438-\u043a\u043e\u0438-\u0441\u0435-\u043e\u0434\u043b\u0438\u0447\u043d\u0438-\u0437\u0430-\u0432\u0430\u0448\u0435\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u0421\u0435\u0434\u0443\u043c \u0437\u0435\u043b\u0435\u043d\u0447\u0443\u0446\u0438 \u043a\u043e\u0438 \u0441\u0435 \u043e\u0434\u043b\u0438\u0447\u043d\u0438 \u0437\u0430 \u0432\u0430\u0448\u0435\u0442\u043e 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