ꓮꓸ ꓠꓳ ꓙꓲꓻ ꓖꓴ ꓙꓳˍ ꓟ ꓚꓱꓹ

ꓠꓯꓻ ꓞꓲꓼ ꓚꓱꓹ ꓗꓪ ꓮ ꓠꓳ ꓕꓱ ꓟ ꓔꓯ ꓚꓬꓼ ꓗꓪ ꓐꓰ ꓧꓪ ꓟꓰꓹ ꓠꓬꓲˍ ꓕꓯ ꓮ ꓠꓳꓸ ꓘꓴꓽ ꓗꓪ ꓞꓳ ꓤ ꓐꓴ ꓧꓪꓽ ꓖꓳ ꓓꓱꓽ ꓔꓬꓹ ꓢ ꓓꓴ ꓔꓯ ꓬꓰ ꓙ ꓔꓳꓹ ꓙˍ ꓟ Vitamins ꓐꓰ Minerals ꓢꓯꓼ ꓡꓳꓼ ꓠ ꓛꓲꓺ ꓙꓳˍ ꓟ ꓥ ꓢꓲ꓾ ꓞꓳ ꓤ ꓐꓴ ꓔꓯ ꓟꓽ ꓙꓲꓻ ꓡꓰ ꓝꓲ ꓟ Cholesterol ꓕꓲ ꓔꓲˍ ꓟꓲ ꓟꓽ ꓙꓳ ꓟ ꓑꓶꓸ ꓓꓴ ꓕꓲ ꓠꓬꓲ ꓡꓰ ꓕꓲ ꓠꓬꓲ ꓜꓽ ꓖꓶ ꓠꓯꓹ ꓟ ꓴꓢꓓꓮ ꓐꓯˍ ꓟ ꓞꓳ ꓤ ꓮ-ꓦ-ꓣꓸꓼ ꓚꓱꓹ ꓔꓯ ꓟꓳꓸ ꓧꓪ ꓟꓰꓹ ꓠꓬꓲ ꓔ ꓟ ꓐꓰ WHFoods ꓐꓴ ꓗꓪ ꓐꓰ ꓢꓷꓸ ꓙ ꓟꓳ ꓙ ꓔ ꓟ ꓥ ꓡꓳ=

(1)  ꓮ ꓠꓳ ꓘꓴꓽ ꓗꓪ ꓬꓲ ꓞꓶꓻ ꓢꓯꓼ ꓐꓰ Calories ꓠꓬ ꓕꓲ ꓔꓲˍ ꓟꓲ ꓟꓽ ꓙꓳ ꓐꓯ ꓠ ꓗꓪ ꓛꓲꓺ ꓮ ꓘꓶꓸ ꓠꓲꓸˍ ꓥ ꓟꓲ꓾ ꓮ-ꓦ-ꓣꓸꓼ ꓢꓯꓼ ꓠꓬ ꓮ ꓟꓬꓹ ꓓꓵˍ ꓟ ꓑꓶꓸ ꓓꓴ ꓧꓪꓽ ꓖꓳ ꓓꓱꓽ ꓔꓯ ꓟꓽ ꓘꓪꓽ (ꓟꓽ ꓒꓸ) ꓾ ꓟꓽ ꓝꓱ ꓡꓰ ꓝꓲ ꓠꓲꓹ ꓫꓵ ꓢꓴ ꓟꓬꓽ ꓠꓬꓲ ꓜꓽ ꓖꓶ ꓠꓯꓹ ꓟ ꓥ ꓡꓳ=

(2)  ꓮ ꓠꓳ ꓗꓪ ꓙꓲꓺ ꓡꓰ ꓢˍ ꓟ Fiber ꓢꓯꓼ ꓮ ꓟꓬꓹ ꓙꓳˍ ꓟ ꓥ ꓡꓳ= ꓢꓯꓼ ꓖꓳ ꓟ ꓠꓬ ꓜꓽ ꓓꓴ ꓜꓶˍ ꓟ ꓬꓲ ꓙ ꓖꓴ ꓘꓴꓽ ꓗꓪ ꓟ ꓜꓽ ꓧꓳꓽ ꓔ ꓟ ꓔꓯ ꓡꓵꓺ ꓝꓲˍ ꓟ ꓔꓯ ꓢꓯꓼ ꓖꓶˍ ꓟ ꓑꓶꓸ ꓓꓴ ꓦꓰꓼ ꓟ ꓔꓯ ꓙꓲꓻ ꓡꓰ ꓝꓲˍ ꓡꓳ=

(3)  ꓮ ꓠꓳ ꓘꓴꓽ ꓗꓪ incotinic acid ꓙꓳˍ ꓟ ꓑꓶꓸ ꓓꓴ ꓫꓵꓽ ꓗꓪ ꓙꓳˍ ꓟ ꓟꓽ ꓙꓲꓻ ꓟ Cholesterol ꓔꓯ ꓠꓲꓸ ꓡꓰ ꓝꓲ ꓐ ꓡˍ ꓡꓳ=

(4)  ꓮ ꓠꓳ ꓠꓬ Iron ꓢꓯꓼ ꓬꓲ ꓚꓰꓺ ꓥ ꓟ ꓑꓶꓸ ꓓꓴ ꓫꓵꓽ ꓚꓰꓡꓡ (Red Blood Cells) ꓐꓴ ꓔꓯ ꓙꓲꓻ ꓡꓰ ꓝꓲ ꓢꓲ ꓫꓵꓽ ꓢꓯꓼ ꓠꓲꓸˍ ꓟ ꓠꓻ ꓐꓰ ꓮ ꓘꓶꓸ ꓪꓴꓽ ꓧꓶˍ ꓟ ꓗꓪ ꓐꓰ ꓗꓽ ꓕꓸ ꓖꓶ ꓐ ꓡ ꓢꓲ ꓠꓬꓲ ꓧꓪꓽ ꓖꓳ ꓓꓱꓽ ꓢꓯꓼ ꓔꓯ ꓟꓴ ꓓꓯ ꓡꓰ ꓝꓲˍ ꓡꓳ= ꓖꓳ ꓟ ꓡꓰꓽ ꓟꓽ ꓞꓲꓺ ꓐꓵꓼ ꓟꓵ ꓘꓴꓽ ꓗꓪ ꓙꓳˍ ꓟ Oxygen ꓔꓯ ꓕꓲ ꓖꓳ ꓓꓱꓽ ꓡꓱꓸꓼ ꓗꓪ ꓔꓯꓹ ꓧꓳꓽ ꓖꓶˍ ꓡꓳ=

(5)  ꓮ ꓠꓳ ꓗꓪ lutein ꓐꓰ carotenoid ꓐꓴ ꓙꓳˍ ꓠꓬꓲ ꓮ ꓠꓳꓸ ꓔꓯ ꓮ ꓕꓯˍ ꓟꓲ ꓜꓽ ꓢꓴ ꓠꓬ ꓞꓲꓼ ꓙꓳ ꓡ ꓟ ꓑꓶꓸ ꓓꓴ ꓒꓬꓱꓼ ꓡˍ ꓟ ꓟꓬꓻ ꓢꓶꓽ ꓠꓻ ꓬꓲ ꓫꓵꓽ ꓬꓲ ꓙꓰꓽ ꓒꓬꓱꓼ ꓡ ꓓꓴ ꓔꓯ ꓠꓲꓸ ꓡꓰ ꓝꓲ ꓐ ꓡˍ ꓡꓳ꓾ ꓐꓰ ꓟꓵꓽ ꓗꓳꓹ ꓓꓵ ꓓꓵ ꓠꓯꓻ ꓞꓲꓼ ꓚꓱꓹ ꓢꓷꓸ ꓠꓲꓹ ꓙꓳ ꓢꓴ ꓐꓴ ꓡꓰ ꓐꓯ ꓔ ꓡꓳ=

(6)  ꓮ ꓠꓳ ꓕꓲ ꓗꓶꓸ ꓗꓪ vitamin K ꓠꓬ 44% ꓙꓳˍ ꓟ ꓡꓰꓽ ꓟꓽ ꓞꓲꓺ Vitamin B ꓥˍ ꓟꓲ ꓓꓵˍ ꓟ ꓑꓶꓸ ꓓꓴ ꓪꓳꓽ ꓔꓳ ꓔꓯ ꓢꓯꓼ ꓙꓳ ꓡ ꓝꓲ ꓢꓲ꓾ Hormone ꓡꓶꓸˍ ꓟ ꓑꓶꓸ ꓓꓴ ꓪꓳꓽ ꓔꓳ ꓘꓳꓹ ꓡꓰ ꓢˍ ꓟ ꓔꓯˍ ꓟꓲ ꓗꓽ ꓕꓸ ꓖꓶ ꓐ ꓡˍ ꓡꓳ= ꓖꓳ ꓟ ꓑꓶꓸ ꓓꓴ ꓤ ꓠꓱ꓾ ꓞꓳ ꓪꓴꓽ ꓐꓴ ꓡꓰꓽ ꓟꓽ ꓞꓲꓺ ꓖꓳ ꓓꓱꓽ ꓡꓲꓽ ꓔꓬ ꓟ ꓤ ꓠꓱ ꓟꓹ ꓟ ꓐꓴ ꓥˍ ꓟꓲ ꓮ ꓠꓳ ꓕꓱ ꓟ ꓔꓯ ꓜꓽ ꓖꓶ ꓠꓯꓹ ꓡꓳ=

(7)  ꓫꓵꓽ ꓘꓴꓽ ꓗꓪ ꓟ ꓞꓼ ꓛꓵ ꓢꓯꓼ ꓔꓯ ꓔꓲ ꓟꓴꓸ ꓗꓷ ꓡꓰ ꓝꓲˍ ꓟ꓾ ꓖꓳ ꓓꓱꓽ ꓐꓱ ꓶ ꓣꓱꓽ ꓞꓹ ꓟ ꓢꓯꓼ ꓐꓴ ꓔꓯ ꓖꓶꓽˍ ꓟ꓾ ꓖꓳ ꓓꓱꓽ ꓘꓴꓽ ꓠꓯꓸꓼ ꓗꓪ ꓟꓬꓱꓽ ꓬꓰˍ ꓟ ꓔꓯ ꓪꓴꓽ ꓟꓴ ꓡ ꓝꓲˍ ꓟ꓾ ꓕꓱ ꓟꓬ ꓙꓰꓽ ꓙꓲꓻ ꓖꓴ ꓙꓳˍ ꓟ ꓥ ꓡꓳ=

(8)   Free radicals ꓐꓴ ꓠꓬ ꓧꓪꓽ ꓖꓳ ꓓꓱꓽ ꓘꓴꓽ ꓗꓪ ꓙꓳˍ ꓟ ꓫꓵꓽ ꓙꓴꓽ ꓐꓴ ꓔꓯ ꓛꓵꓽ ꓡꓰ ꓝꓲˍ ꓡꓳ= ꓮ ꓠꓳ ꓗꓪ ꓙꓳˍ ꓟ Flavonoids ꓐꓰ phytonutrients ꓐꓴ ꓠꓬ Antioxidants ꓡꓰ ꓐꓰ ꓟꓬꓱꓽ ꓬꓰ ꓢꓲ꓾ Free radicals ꓖꓳ ꓟ ꓔꓯ ꓖꓼ ꓓꓳ ꓖꓶˍ ꓟ ꓑꓶꓸ ꓓꓴ ꓫꓵꓽ ꓙꓴꓽ ꓓꓽ ꓟ ꓐꓬ ꓡꓰ ꓢꓲ ꓬꓲ ꓞꓶꓻ ꓛꓵꓽˍ ꓟ ꓠꓻ꓾ stroke ꓐꓯˍ ꓟ ꓔꓯ ꓒꓬꓱꓼ ꓡ ꓝꓲˍ ꓟ꓾ ꓬꓲꓸ ꓝꓲꓸ ꓬꓲ ꓟꓲ ꓳ ꓠꓻ ꓾ ꓐꓴ ꓔꓯ ꓟꓽ ꓒꓬꓱꓼ ꓡꓰ ꓝꓲ= ꓖꓳ ꓟ ꓡꓰꓽ ꓟꓽ ꓞꓲꓺ ꓢꓲꓹ ꓜꓲ ꓗꓪ ꓟꓳꓻ ꓪˍ ꓟ lectins ꓢꓯꓼ ꓥˍ ꓟꓲ ꓙꓳˍ ꓟ ꓑꓶꓸ ꓓꓴ ꓣꓰꓓ ꓐꓡꓳꓳꓓ ꓚꓰꓡꓡꓢ ꓐꓴ ꓙꓲꓺ ꓡꓰ ꓝꓲ ꓢꓲ ꓫꓵꓽ ꓬꓲ ꓘꓴꓸ ꓗꓷ ꓡꓰˍ ꓟ ꓗꓪ ꓐꓰ ꓗꓽ ꓕꓸ ꓖꓶˍ ꓡꓳ=

(9)  Vitamin B ꓢꓯꓼ ꓮ ꓟꓬꓹ ꓙꓳ ꓢꓲ ꓠꓬꓲ homocysteine ꓔꓯ ꓠꓲꓸ ꓡꓰ ꓝꓲˍ ꓠꓬꓲ ꓠꓲꓹ ꓟ ꓠꓻ ꓐꓴ ꓔꓯ ꓕꓲꓺ ꓡꓰˍ ꓗꓪ ꓛꓲꓺ ꓗꓽ ꓕꓸ ꓖꓶˍ ꓟ ꓡꓰꓽ ꓟꓽ ꓞꓲꓺ ꓠꓲꓹ ꓟ ꓠꓻ ꓐꓰ ꓗꓴꓸ ꓙꓲꓽ ꓙꓳˍ ꓟ ꓢꓔꓣꓳꓗꓰ ꓠꓻ ꓔꓯ ꓥˍ ꓟꓲ ꓟꓽ ꓒꓬꓱꓼ ꓡ ꓝꓲ= ꓖꓳ ꓟ ꓑꓶꓸ ꓓꓴ ꓕꓲ ꓠꓽ ꓗꓪ ꓕꓲ ꓧꓪꓹ ꓛꓲꓺ ꓠꓬ ꓜꓽ ꓖꓶ ꓠꓯꓹ ꓟ ꓔꓯ ꓠꓯꓻ ꓞꓲꓼ ꓔꓯ ꓟꓳꓸ ꓢꓷꓸ ꓠꓲꓹ ꓙꓳ ꓢꓴ ꓐꓴ ꓡꓰ ꓬꓲꓼ ꓠꓬꓲꓸ ꓖꓶ ꓔ ꓡꓳ=

(10)               ꓮ ꓠꓳ ꓘꓴꓽ ꓗꓪ Vitamin A, B, C, E꓾ Omega-3 ꓐꓴ ꓙꓳˍ ꓟ ꓡꓰꓽ ꓟꓽ ꓞꓲꓺ Zinc ꓢꓯꓼ ꓥˍ ꓟꓲ ꓡꓳꓼ ꓠ ꓛꓲꓺ ꓙꓳˍ ꓡꓳ= ꓢꓯꓼ ꓖꓳ ꓟ ꓠꓬ ꓟꓲꓽ ꓦꓲ ꓚ ꓳ ꓡˍ ꓟ ꓠꓻ꓾ ꓟꓯꓸ-ꓘ-ꓬꓴꓸ ꓠꓻ꓾ Alzheimer ꓠꓻ ꓐꓴ ꓔꓯ ꓗꓽ ꓕꓸ ꓖꓶ ꓐ ꓡˍ ꓡꓳ=

(11)               ꓮ ꓠꓳꓸ ꓕꓱ ꓟ ꓘꓴꓽ ꓗꓪ glycemic ꓢꓯꓼ ꓮ ꓟꓬꓹ ꓟꓽ ꓓꓵˍ ꓟ ꓥ ꓢꓲ ꓫꓵꓽ ꓘꓴꓽ ꓗꓪ ꓟ ꓞꓼ ꓛꓵ ꓢꓯꓼ ꓔꓯ ꓔꓲꓺ ꓟꓴꓸ ꓗꓷ ꓡꓰ ꓝꓲˍ ꓟ ꓑꓶꓸ ꓓꓴ ꓓꓲꓮꓐꓰꓔꓰꓢ ꓠꓻ ꓙꓳ ꓢꓴ ꓐꓴ ꓐꓱ ꓶ ꓮ ꓠꓳ ꓕꓱ ꓟ ꓠꓬ ꓟꓬꓽ ꓠꓬꓲ ꓙꓲˍ ꓡꓳ꓾ ꓐꓰ ꓢꓷꓸ ꓪ ꓡꓳ=

(12)               ꓟꓰꓫꓲꓚꓳ ꓗꓴꓷꓼ ꓗꓪ ꓟꓽ ꓟꓶ ꓫꓵˍ ꓕꓯ ꓧꓪ ꓟꓰꓹ ꓠꓬꓲ ꓔ ꓟ ꓠꓬ ꓮ ꓠꓳ ꓘꓴꓽ ꓗꓪ polyphenol ꓢꓯꓼ ꓙꓳˍ ꓟ ꓑꓶꓸ ꓓꓴ ꓕꓲ ꓠꓬꓲ ꓟ ꓗꓪ ꓮ ꓠꓳ 2 mg ꓜꓽ ꓖꓶˍ ꓕꓲ ꓖ ꓦꓰꓼ ꓟ Cancer ꓠꓻ ꓔꓯ ꓗꓽ ꓕꓸ ꓐ ꓡˍ ꓡꓳ꓾ ꓐꓰ ꓐꓯ ꓔ ꓡꓳ=

(13)               Magnesium ꓢꓯꓼ ꓮ ꓟꓬꓹ ꓙꓳ ꓢꓲ ꓫꓵꓽ ꓓꓯ ꓠꓻ ꓔꓯ ꓥˍ ꓟꓲ ꓟꓽ ꓒꓬꓱꓼ ꓡ ꓝꓲ=

(14)               Folic ꓢꓯꓼ ꓮ ꓙꓵꓽ ꓜꓲꓼ ꓡꓳꓽ ꓔ ꓟ ꓬꓲ ꓚꓰꓺ ꓥ ꓟ ꓮ ꓠꓳ ꓕꓱ ꓟ ꓔꓯ ꓖꓳ ꓓꓱꓽ ꓡꓲꓽ ꓢꓴ꓾ ꓤ ꓶꓻ ꓞꓹ ꓟ ꓟꓹ ꓟ ꓐꓴ ꓜꓽ ꓖꓶˍ ꓟ ꓪꓴꓸ ꓠꓬꓲ ꓦꓵꓻ ꓡˍ ꓟ ꓤ ꓠꓱ ꓤ ꓐꓴ ꓗꓪ ꓪꓴꓸ ꓠꓷꓸ ꓐꓰ ꓗꓴꓸ ꓙꓲꓽ ꓙꓳˍ ꓟ ꓠꓻ ꓒꓬꓱꓼ ꓡ ꓝꓲˍ ꓟ ꓔꓯ ꓠꓲꓸ ꓡꓰ ꓝꓲ ꓐ  ꓡˍ ꓡꓳ=

(15)               ꓤ ꓟꓶ ꓤ ꓐꓴ ꓗꓪ ꓞꓲꓼ ꓙꓳ ꓡˍ ꓕꓯ ꓫꓵꓽ ꓑꓶꓸ ꓓꓴ ꓠꓻˍ ꓟ ꓔꓯˍ ꓟꓲ ꓗꓽ ꓕꓸ ꓖꓶ ꓐ ꓡˍ ꓡꓳ꓾ ꓐꓰ ꓢꓷꓸ ꓪ ꓡꓳ=

ꓕꓱ ꓗꓪ ꓚꓲꓸ ꓔ ꓓꓴ ꓠꓬ ꓮ ꓠꓳ ꓕꓱ ꓟ ꓗꓪ ꓙꓳˍ ꓟ purines ꓢꓯꓼ ꓠꓬ ꓪꓳꓽ ꓔꓳ ꓠꓻ ꓕꓲ ꓙꓰꓽ ꓥ ꓟ Gout ꓠꓻ ꓙꓳ ꓢꓴ ꓐꓰ ꓪꓴꓽ ꓓꓲꓻ ꓠꓻ ꓙꓳ ꓢꓴ ꓐꓴ ꓐꓱ ꓶ ꓟꓽ ꓙꓲꓻ ꓟ ꓑꓶꓸ ꓓꓴ ꓠꓻ ꓕꓱ ꓟ ꓙꓳ ꓢꓴ ꓐꓴ ꓠꓬ ꓟꓽ ꓜꓽ ꓕꓯ ꓪ ꓙꓲ ꓙꓲˍ ꓡꓳ꓾ ꓐꓰ ꓢꓷꓸ ꓪ ꓟ ꓥ ꓡꓳ=