Bazmativ ogtakar snndamterqner, parzvum e, mardik shat hatchax ogtagorcum en voch tchisht, inch hetevanqov nvazaguyni en hascvum kam el arhasarak veranum en dranc ogtakar nyutery:
Brokoli
Ephman kam el qich jrov ephman u tapakman zhamanak korchum en ays banjaregheni bolor ogtakar nyutery: Dranq pahpanelu hamar petq e brokolin xashel golorshu vra kam el ogtagorcel hum vitchakov:
Elak
Ayn dzerq bereluc heto mi shtapeq anmijapes heracnel ptghakotery, qani vor dra, inchpes naev ktrtelu hetevanqov ays hataptughy korcnum e ir vitaminneri mec masy: Ev hisheq: amenaogtakar elaky vatcharvum e miayn hamapatasxan sezonin:
Sev tey
Sev teyi ogtakar hatkutyunnery korchum en, erb dran kat en avelacnum:
Ktavati sermer
Ays hianali sermery parunakum en taghantanyut, omega-3 tcharpattuner, hakaoqsidantner: Sakayn ktavati sermery sovorakan ogtagorcman, kam el kefiri u yogurti het ogtagorcman depqum gorcnakanoren chen kirarvum, usti dranq petq e phoshiacnel nor utel:
Spanax
Ays kanachegheni ogtakar hatkutyunnery pahpanelu hamar petq e ayn kam shogexashel kam el tetevaki tapakel shikacac tavayi vra, bayc aynpes, vor ayn mna phoqr-inch xrtxrtan:
Sxtor
Sxtoric aravelaguyn ogut stanalu hamar tchzmeq ayn ev togheq 10 rope, inchic heto nor avelacreq utestnerin:
Lolikner
Loliknery parunakum en likopin hakaoqsidanty, vory pashtpanum e anotnery, kanxum aterosklerozi arajacumy: Lolikneric aravelaguyn ogut stanalu hamar petq e dranq entarkel jermayin mshakman:
Yogurt
Bacelov yogurty: den mi neteq eresin havaqvac shitchukn, ayl xarneq yndhanuri het u kereq:
Hacahatikayin u lobazgi mshakabuyser
Chveramshakvac hacahatiknery ev choracvac lobazginern irenc taghanti mej parunakum en fitatner: hakaoqsidantner, voronq, shphman mej mtnelov vitaminneri ev hanqanyuteri het, xangarum en dranc amboghjakan yuracmany: Usti misht petq e lobazginern u hacahatikayin buysery patrastelun naxordogh gishery trjel jri mej:
