ืฉืœื•ืฉืช ื”ืกืคืจื™ื ื”ื˜ื•ื‘ื™ื ื‘ื™ื•ืชืจ ืฉืœ ื™ื•ืชื ืื•ื˜ืœื ื’ื™

ืžื›ื™ื•ื•ืŸ ืฉืงืจืืชื™ ืกืคืจ ื‘ื™ืฉื•ืœ ื™ืฉืŸ ื•ื ืจื—ื‘ ืขืœ ื—ื•ืžื•ืก ืœืคื ื™ ื›ืžื” ืฉื ื™ื, ื”ื‘ื ืชื™ ืฉืœืงื•ืœื™ื ืจื™ื” ื™ืฉ ื’ื ืืช ื”ืกืคืจื•ืช ืฉืœื”. ื›ื™ ืื ื‘ืกื•ืคื• ืฉืœ ื“ื‘ืจ ืกืคืจื•ืช ืื™ืจื•ื˜ื™ืช ืชื•ืงืคืช ื’ื ืืช ื”ืจื’ืฉื•ืช ืฉืœื ื• ื”ืžื˜ื‘ื— ื”ื•ื ืžืกื•ื’ืœ ืœืขื•ืจืจ ืืช ืื•ืชื ื“ื—ืคื™ื ื—ื™ื•ื ื™ื™ื ื‘ื™ืŸ ื”ืชืขื ื•ื’ ืœื‘ื™ืŸ ื”ืฆื•ืจืš ื”ื—ื™ื•ื ื™ ื‘ื™ื•ืชืจ. ื•ื‘ื˜ื™ื•ืœื™ื ื”ืืœื” ื”ืฉืฃ ื”ื ื•ื“ืข ื™ื•ืชื ืื•ื˜ื•ืœื ื’ื™, ืื‘ื•ื“ ื‘ื™ืŸ ืชื ื•ืจื™ื ืœื“ืคื™ื ื•ืœื‘ืŸ ืœื”ืชื™ื– ื‘ื ื™ื—ื•ื—ื•ืช ื•ื—ื•ื›ืžื” ืžื’ื•ื•ื ื™ื, ื›ืžื• ืงืžื-ืกื•ื˜ืจื” ืฉืœ ื”ื—ื™ืš ืื• ื›ืœื™ ื“ื ืฉืœ ืื•ืฉืจ ื”ืžืฆื™ืฃ ืื•ืชื ื• ืžืงืฆื” ื”ืœืฉื•ืŸ ื•ืขื“ ื”ืงื™ื‘ื” ...

ื›ืžื•ื‘ืŸ, ื”ื–ืžื ื™ื ื”ืงื•ืœื™ื ืจื™ื™ื ื”ื ื•ื›ื—ื™ื™ื ืžืฆื‘ื™ืขื™ื ืขืœ ื”ืฉื™ื ื•ื™ ืฉืœ ื”ืชื–ื•ื ื” ื”ื˜ื•ืจืคืช ื‘ื™ื•ืชืจ ืฉืœื ื• ืœื›ื™ื•ื•ืŸ ืฆืžื—ื•ื ื•ืช. ื•ื–ื” ื”ืžืงื•ื ืฉื‘ื• ืื•ื˜ืœื ื’ื™ ืžืฆื™ืฃ ืื•ืชื ื• ื›ื“ื™ ืœื”ืคื™ืง ืืช ื”ืžื™ื˜ื‘ ืžื›ืœ ื™ืจืง, ื™ืจืง ืื• ื›ืœ ืคืจื™ ืื—ืจ ืขืœ ืคื ื™ ื›ื“ื•ืจ ื”ืืจืฅ. ื›ื™ ื›ืŸ, ืื•ืœื™ ืœื”ื™ื•ืช ืžื•ื’ื‘ืœ ืœื›ืœ -ืฆืžื— ื™ื›ื•ืœ ืœื”ื™ื•ืช ืžื•ื’ื‘ืœ ืœื›ืœ ืฆืžื—, ื‘ื’ืœืœ ืื•ืžื ื™, ื•ื”ืฉืืจืช ื‘ืฆื“ ืฆืจื™ื›ืช ื‘ืฉืจ ืฉืžืฆื‘ื™ืขื” ื™ื•ืชืจ ื•ื™ื•ืชืจ ืขืœ ื ื™ืฆื•ืœ ื™ืชืจ ืฉืœ ืžืฉืื‘ื™ื.

ื–ื” ืœื ืฉื›ืืŸ ืžืฉืจืช ืœื ื—ื•ื˜ื˜ ืืช ื”ืฉืŸ ืœืืฃ ืื—ื“ ืžื”ื™ืชืจื•ื ื•ืช ืฉืœ ื”ื—ื–ื™ืจ. ืื‘ืœ ื™ื”ื™ื” ืžืฉื”ื• ืฉื ื™ืชืŸ ืœื‘ืฉืจ ื‘ื‘ืฉืจ ื›ืืฉืจ ืขื ื”ืฉื ื™ื ืชืชื’ืœื” ื”ืขื™ื›ื•ืœ ื”ื˜ื•ื‘ ื‘ื™ื•ืชืจ ืฉืœ ื”ืžืŸ ื”ื™ืจื•ืง ื‘ื™ื•ืชืจ ืฉื›ื“ื•ืจ ื”ืืจืฅ ืžืกืคืง ืœื ื•.

3 ื”ืกืคืจื™ื ื”ืžื•ืžืœืฆื™ื ื‘ื™ื•ืชืจ ืžืืช ื™ื•ืชื ืื•ื˜ื•ืœื ื’ื™

ืžื˜ื‘ื— ืคืฉื•ื˜

ืกืคืจื™ื• ืฉืœ ื™ื•ืชื ืื•ื˜ื•ืœื ื’ื™, ืื—ื“ ื”ืฉืคื™ื ืฉืฉื™ื ื• ืืช ื”ื“ืจืš ื‘ื” ืื ื• ืžื‘ื™ื ื™ื, ืžื‘ืฉืœื™ื ื•ืื•ื›ืœื™ื ื™ืจืงื•ืช ื”ื›ื™ ื”ืจื‘ื”, ื”ื ืชืžื™ื“ ื—ื’ ืœื—ื•ืฉื™ื. ืžื˜ื‘ื— ืคืฉื•ื˜, ืขื‘ื•ื“ืชื• ื”ืื—ืจื•ื ื” ื•ื”ืžื™ื•ื—ืœืช, ื‘ื”ื—ืœื˜ ืื™ื ื” ื™ื•ืฆืืช ื“ื•ืคืŸ. ืžืื” ื•ืฉืœื•ืฉื™ื ื”ืžื ื•ืช ื‘ืกืคืจ ื–ื”, ื”ืขืฉื•ื™ื•ืช ื”ื”ืชืจื’ืฉื•ืช ื•ื”ื”ืคืชืขื•ืช ื”ืจื’ื™ืœื•ืช, ืžื›ื™ืœื•ืช ืืช ื›ืœ ื”ืืœืžื ื˜ื™ื ื”ื“ืžื™ื•ื ื™ื™ื ื•ืฉื™ืœื•ื‘ ื”ื˜ืขืžื™ื ืฉืื•ื˜ื•ืœื ื’ื™ ื”ืจื’ื™ืœ ืื•ืชื ื• ื›ื“ื™ ืœื”ืฉื™ื’ ื”ื ืื” ืžืงืกื™ืžืœื™ืช ื‘ืžื™ื ื™ืžื•ื ืงื•ืฉื™.

ืžืงื•ืจื™ ื•ื˜ืขื™ื, ื”ืžืชื›ื•ื ื™ื ืฉืœ ืžื˜ื‘ื— ืคืฉื•ื˜ ื”ื ื”ืจื‘ื” ื™ื•ืชืจ ื ื’ื™ืฉื™ื ื›ืืŸ ื”ื•ื“ื•ืช ืœืฉื™ืฉื” ืžืฆื•ื•ืช ืคืฉื•ื˜ื•ืช ืžืื•ื“ ื”ืžื–ื•ื”ื•ืช ืขืœ ื™ื“ื™ ืคื™ืงื˜ื•ื’ืจืžื•ืช ื‘ื•ื“ื“ื•ืช: S = ืžืชื•ื—ื›ื ืื‘ืœ ืงืœ. I = ื—ื™ื•ื ื™ ื‘ืžื–ื•ื•ื”. M = ืคื—ื•ืช ื–ื” ื™ื•ืชืจ. P = ืขืฆืœื•ืช. L = ืžื•ื›ืŸ ืžืจืืฉ. E = ืืงืกืคืจืก

ื”ื•ื“ื•ืช ืœื”ื ื—ื™ื•ืช Ottolenghi, ื”ื ื—ืช ืืจื•ื—ื” ื ื”ื“ืจืช ืขืœ ื”ืฉื•ืœื—ืŸ ืชื•ืš ืคื—ื•ืช ืžืฉืœื•ืฉื™ื ื“ืงื•ืช, ื”ื›ื ืช ืžืชื›ื•ืŸ ื˜ืขื™ื ืขื ืžื™ื›ืœ ื™ื—ื™ื“, ืื• ื”ื’ืฉืช ืžื ื” ืฉื”ื•ื›ื ื” ืžืจืืฉ ื”ื ื”ืจื‘ื” ื™ื•ืชืจ ืงืœื™ื, ืžืจื’ื™ืขื™ื ื•ืžื”ื ื™ื, ื’ื ืœืžื™ ืฉืœื ืœื ืจื•ืฆื” ืœื•ื•ืชืจ ืขืœ ื”ืจื’ืฉ ื•ื”ืชืขื•ื–ื” ื‘ืžื˜ื‘ื— ื›ืžื• ืœืžื™ ืฉืœื ืจื•ืฆื” ืœืกื‘ืš ืืช ื”ื—ื™ื™ื ืฉืœื”ื ื™ื•ืชืจ ืžื“ื™ ื›ืฉื–ื” ืžื’ื™ืข ืœื‘ื™ืฉื•ืœ.

ื˜ืขืžื™ื

ืื™ืŸ ื™ืจืง ื‘ืœื™ ื”ื”ื›ืœืื” ื”ืžืจืชืงืช ื‘ื™ื•ืชืจ ืฉืœื•. ืœื ืชืฆื˜ืจืš ืœื—ืงื•ืจ ืฉื•ื ื“ื‘ืจ ื‘ืขืฆืžืš. ืขื ื”ืกืคืจ ื”ื–ื” ื›ืœ ื”ืกื•ื“ื•ืช ืฉืœ ืืžื ืื“ืžื” ื ืคืชื—ื™ื ืขื‘ื•ืจืš.

ื‘ืกืคืจ ืคื•ืจืฅ ื“ืจืš ื–ื”, ืื•ื˜ืœื ื’ื™ ื•ื‘ืœืคืจืื’' ืžื—ื“ืฉื™ื ืืช ื”ืงื ื•ื ื™ื ืฉืœ ื”ืžื˜ื‘ื— ื”ืฆืžื—ื•ื ื™ ื•ืœื•ืงื—ื™ื ืื•ืชื• ืœืฉืœื‘ ื”ื‘ื. ืกืคืจ ื–ื” ืžื—ื•ืœืง ืœืฉืœื•ืฉื” ื—ืœืงื™ื, ื”ืžืกื‘ื™ืจื™ื ืฉื™ื˜ื•ืช ืงื•ืœื™ื ืจื™ื•ืช ื›ืžื• ืฆืœื™ื™ื”, ืืจื‘ืขืช ื”ื–ื™ื•ื•ื’ื™ื ื”ื‘ืกื™ืกื™ื™ื ืฉืœ ื™ืจืงื•ืช ื‘ื™ื ื™ื”ื ื•ืžื’ื•ื•ืŸ ืขื•ืฆืžืช ื”ื˜ืขืžื™ื, ื•ื—ื•ืฉืฃ ื›ื™ืฆื“ ืœื ืฆืœ ืืช ื”ืคื•ื˜ื ืฆื™ืืœ ื”ืžืงืกื™ืžืœื™ ืฉืœ ื™ืจืงื•ืช ื™ื•ืžื™ื•ืžื™ื™ื ืœื™ืฆื™ืจืช ืžื˜ื‘ื— ื˜ืขื™ื ื™ื•ืฆื ื“ื•ืคืŸ.

ื™ื•ืชืจ ืžืžืื” ื”ืžืชื›ื•ื ื™ื ืฉืœื•, ื‘ืœื™ื•ื•ื™ ืฆื™ืœื•ืžื™ื ืžื”ืžืžื™ื, ื™ืฉืžื—ื• ืืช ื—ืกื™ื“ื™ื• ืฉืœ ืื•ื˜ื•ืœื ื’ื™ ื•ื›ืœ ืื•ื”ื‘ื™ ื”ื™ืจืงื•ืช.

ืฉืึถืคึทืข

ืžืกืœื˜ื™ื ื˜ืขื™ืžื™ื ืœื”ืคืชื™ืข ื•ืขื“ ืžื ื•ืช ืจืืฉื•ื ื•ืช ื“ืฉื ื•ืช ื•ืงื™ื ื•ื—ื™ื ืžืฉื•ื‘ื—ื™ื, ืฉืึถืคึทืข ื–ื” ื—ื•ื‘ื” ืขื‘ื•ืจ ืฆืžื—ื•ื ื™ื ื•ืื•ื›ืœื™ื ื›ืžื• ื’ื ืขื‘ื•ืจ ื”ืฆื™ื‘ื•ืจ ื”ืจื—ื‘, ืฉื™ื’ืœื” ื“ืจืš ื—ื“ืฉื” ืœื‘ื™ืฉื•ืœ ื•ืื›ื™ืœืช ื™ืจืงื•ืช ื‘ืืžืฆืขื•ืช ื”ืžืชื›ื•ื ื™ื ื”ืžืคื•ืืจื™ื ืฉืœื”.

ื™ื•ืชื ืื•ื˜ืœื ื’ื™ ื”ื•ื ืื—ื“ ื”ืฉืคื™ื ื”ืžื•ืขืจื›ื™ื ื‘ืขื•ืœื. ืœืื—ืจ ื”ื”ืฆืœื—ื” ื”ื’ื“ื•ืœื” ืฉืœ ื™ืจื•ืฉืœื™ืื‘ืกืคืจ ื”ื—ื“ืฉ ื”ืžื™ื•ื—ืœ ื”ื–ื”, ืื•ื˜ื•ืœื ื’ื™ ื—ื•ืงืจ ืžื—ื“ืฉ ืžื˜ื‘ื— ืฆืžื—ื•ื ื™ ืžื’ื•ื•ืŸ ืขื ื’ื™ืฉื” ืื™ืฉื™ืช ื‘ืžื™ื“ื” ื ื™ื›ืจืช.

ืžืกื•ื•ื’ ืœืคื™ ืฉื™ื˜ืช ื”ื‘ื™ืฉื•ืœ, ื™ื•ืชืจ ืž -150 ื”ืžืชื›ื•ื ื™ื ืฉื”ื•ื ืžืฆื™ืข ืžื“ื’ื™ืฉื™ื ืžื•ืฆืจื™ื ืขื•ื ืชื™ื™ื ื•ืชื‘ืœื™ื ื™ื, ื”ืžืฆื™ืขื™ื ืžื’ื•ื•ืŸ ืจื—ื‘ ืฉืœ ื˜ืขืžื™ื ืขื–ื™ื. ื›ืš ืžื ื•ืชื™ื• ื”ื˜ืขื™ืžื•ืช, ื”ืขืกื™ืกื™ื•ืช ื•ื”ืฆื‘ืขื•ื ื™ื•ืช ื™ื•ืฆืจื•ืช ืฉืึถืคึทืข ื—ื•ื‘ื” ื’ื ืœืฆืžื—ื•ื ื™ื ื•ื’ื ืœืงื”ืœ ื”ืจื—ื‘, ืฉื™ื’ืœื” ื“ืจืš ื—ื“ืฉื” ืœื‘ืฉืœ ื•ืื›ื™ืœืช ื™ืจืงื•ืช.

ืคื•ืกื˜ ื“ืจื’

ื”ืฉืื™ืจื• ืชื’ื•ื‘ื”

ืืชืจ ื–ื” ืžืฉืชืžืฉ Akismet ื›ื“ื™ ืœื”ืคื—ื™ืช ื“ื•ืืจ ื–ื‘ืœ. ืœืžื“ ื›ื™ืฆื“ ืžืขื•ื‘ื“ื™ื ื ืชื•ื ื™ ื”ื”ืขืจื” ืฉืœืš.