Masnagetnery xorhurd en talis 40 tarekanic heto snndakargum nerarel hetevyal vitaminnern u mikrotarrery:
1. Vitamin B12

40-ic, hatkapes 50-ic heto B12-y shat anhrazhesht e: Ayn kargavorum e ugheghi ev aryunatar hamakargi ashxatanqy: Orakan chaphabazhiny: 2.4 mikrogram, vor havasar e 2 bazhak kati:

2. Kalcium

Aroghj ev amur voskorner unenaluc baci, kalciumn anhrazhesht e mkanneri krtchatman, srti ashxatanqi ev nyarderi hamar: Orakan chaphabazhiny: 1 gram. hamarzheq e 150 gram panri:

3. Vitamin D

Ays vitaminy pashtpanum e organizmy ceranaluc, ayn karevor e naev organizmi koghmic kaliciumi yuracman hamar: Dra pakasy karogh e shaqaraxti, srtanotayin hivandutyunneri, crvac sklerozi, katnageghdzeri, gangugheghi ev ughigh aghiqi qaghckeghi pattchar darnal: Orakan chaphabazhiny: 15 mikrogram, vor kareli e stanal 100 gram yughot dzuk utelov:

4. Magnium

Ays tarrn anhrazhesht e aryan tchnshman kargavorman hamar, isk bardzr tchnshumy xist taracvac e 40-n anc kananc shrjanum: Magniumi pakasy karogh e hangecnel shaqaraxti ev srtanotayin hivandutyunneri: Orakan chaphabazhiny: 350 mikrogram, vor hamarzheq e 300 gram spanaxi:

5. Kalium

Kaliumy evs anhrazhesht e tchnshman kargavorman hamar, ankax tariqic: Usumnasirutyunnery cuyc en tvel, vor kananc mot dashtanadadaric heto kaliumi parberabar kirarumy kanxum e katvaci havanakanutyuny: Orakan chaphabazhiny havasar e 4.7 grami, vor hamarzheq e 300 gram lobu:

6. Omega 3

Omega 3 tcharpattunery vitaminner chen, bayc evs xist anhrazhesht en, qani vor dandaghecnum en organizmi ceracumy: Dranq ijecnum en aryan tchnshumy ev «vtangavor» xolesterini makardaky, pashtpanum en srti hivandutyunneric ev lavacnum en hishoghutyuny: Orakan chaphabazhiny havasar e 2 grami: Ayn kareli e stanal orakan 2 ynkuyz utelov:

7. Probiotikner

Sranq evs vitaminner chen, bayc anhrazhesht en 40 tarekanic heto: Dranq karevor en aghineri ashxatanqi ev aroghj qashi pahpanman hamar: Orakan chaphabazhinn stanalu hamar petq e 300 gram yogurt utel: