ꓬꓲꓻ ꓙꓬ ꓪꓳꓽ ꓒꓲ ꓔꓶ ꓚꓱꓹ

ꓬꓲꓻ ꓙꓬ ꓪꓳꓽ ꓒꓲ (Watercress)

ꓬꓲꓻ ꓙꓬ ꓪꓳꓽ ꓒꓲꓻ ꓠꓬ ꓪꓴꓽ ꓡ ꓢˍ ꓟ ꓥ ꓢꓲ꓾ ꓮ ꓟꓬꓹ ꓘꓳꓼ ꓔꓶ ꓔ ꓓꓹ ꓟ ꓬꓲ ꓜꓲ ꓥ ꓢꓲ ꓠꓬꓲ Europe BE Asia ꓗꓪ ꓙꓳˍ ꓟ ꓬꓲ ꓜꓲ ꓥꓳ= ꓕꓱ ꓟ ꓠꓬ ꓞꓳ ꓤ ꓮ ꓘꓶꓸ ꓜꓽ ꓟꓬꓽˍ ꓟ ꓪꓳꓽ ꓒꓬꓽ ꓕꓲ ꓙꓰꓽ ꓥꓳ= ꓬꓲꓻ ꓙꓬ ꓪꓳꓽ ꓒꓲ ꓗꓪ ꓬꓲꓻ ꓙꓬ ꓢꓯꓼ 95% ꓐꓹ ꓟ ꓥ ꓢꓲ꓾ vitamin K꓾ vitamin A꓾ vitamin C꓾ vitamin B6꓾ calcium ꓐꓰ manganese ꓢꓯꓼ ꓐꓴˍ ꓟꓲ ꓐꓹ ꓡꓳ=

ꓬꓲꓻ ꓙꓬ ꓪꓳꓽ ꓒꓲꓻ ꓔꓯ ꓕꓲ ꓟꓵꓽ ꓕꓲ ꓫꓰ ꓗꓪ ꓔꓶˍ ꓔꓬ ꓟ ꓥꓳ= ꓬꓲꓻ ꓙꓬ ꓪꓳꓽ ꓒꓲꓻ ꓜꓲ ꓔꓯ ꓕꓲ ꓧꓪꓹ ꓔꓶ ꓔ ꓠꓬ ꓮꓽ ꓟꓬꓹ ꓧꓪꓹ ꓶꓼ ꓫ ꓪ ꓓꓹ ꓡꓳ=

ꓔꓶ ꓓꓴ ꓐꓱ ꓶ ꓙꓽ ꓖꓶˍ ꓕꓯ ꓬꓲꓸ ꓟꓲꓺ ꓔꓯ ꓧꓶꓸ ꓕꓯ ꓫꓬꓹ ꓠ ꓔ ꓡꓳ= ꓬꓲ ꓟꓲꓺ ꓠꓬ ꓬꓲꓻ ꓙꓬ ꓬꓲꓻ ꓓꓵꓽ ꓖꓴ ꓬꓲꓻ ꓓꓳꓺ ꓖꓴ ꓙꓳˍ ꓟ ꓬꓲꓻ ꓡꓴꓽ ꓐꓱ ꓤ ꓤ ꓗꓪ ꓫꓬꓹ ꓠꓯꓹ ꓡꓳ= ꓬꓲꓻ ꓡꓴ ꓐꓱ ꓟꓽ ꓙꓳ ꓠꓬ ꓣꓳ ꓚꓲꓸ ꓛꓬꓽ ꓫꓬꓹ ꓐ ꓡ ꓟ ꓥꓳ= ꓬꓲ ꓟꓲꓺ ꓫꓬꓹ ꓖꓶꓽˍ ꓕꓯ ꓮ ꓡꓰ ꓐ ꓡ ꓮ ꓡꓰ ꓟꓲ ꓛꓬ ꓔꓯ ꓘꓪꓺ ꓗꓷ ꓢꓲ ꓬꓲ ꓡꓴꓽ ꓐꓱ ꓒꓬꓱꓼ ꓡ ꓠꓹ ꓟ ꓐꓱ ꓶ ꓬꓲꓸ ꓟꓲꓺ ꓬꓲꓸ ꓘꓶꓽ ꓗꓪ ꓠꓱꓸ ꓦꓱꓽ ꓑꓵꓹ ꓖꓶ ꓠ ꓔ ꓥ= ꓠꓱꓸ ꓦꓱꓽ ꓑꓵꓹ ꓠꓲꓹ ꓟꓽ ꓫꓵ ꓠꓬ ꓬꓲꓻ ꓙꓬ ꓐꓱ ꓓ ꓠꓹ ꓟ ꓬꓲ ꓐꓱ ꓖꓴ ꓫꓬꓹ ꓖꓶ ꓐ ꓡˍ ꓡꓳ= ꓬꓲꓻ ꓡꓴꓽ ꓐꓱ ꓫꓬꓹ ꓓꓳ ꓡꓰ ꓠꓬ ꓬꓲꓻ ꓙꓬ ꓧꓳꓽ ꓖꓶ ꓠꓯꓹ ꓥ= ꓬꓲꓻ ꓙꓬ ꓔꓯ ꓠꓬ ꓮ ꓕꓯ ꓟꓲ ꓬꓲꓻ ꓓꓳ ꓙꓰ ꓝꓲ ꓠꓯꓹ ꓡꓳ=

ꓬꓲ ꓟꓲꓺ ꓫꓬꓹ ꓓꓳ ꓡꓰ ꓠꓬ ꓔꓶ ꓓꓴ ꓙꓽ ꓖꓶ ꓔ ꓟ ꓬꓲꓻ ꓙꓬ ꓪꓳꓽ ꓒꓲ ꓐꓴ ꓔꓯ ꓕꓲ ꓝꓳꓹ ꓗꓪ 3 ꓚ 4 ꓚ ꓧꓳꓽ ꓢꓲ ꓔꓶ ꓠꓯꓹ ꓡꓳ= ꓕꓱ ꓟ ꓠꓬ ꓣꓳꓽ ꓜ ꓜꓲ ꓡꓲꓸ ꓤ ꓔꓶˍ ꓟ ꓐꓰ ꓕꓲ ꓡꓰꓹ ꓥꓳ= ꓬꓲ ꓜꓲ ꓔꓯ ꓬꓲ ꓚ ꓔꓯ ꓬꓲꓻ ꓙꓬ ꓘꓴꓽ ꓗꓪ ꓟ ꓟꓲ ꓛꓬ ꓗꓪ ꓗꓸ ꓔꓶ ꓠꓯꓹ ꓡꓳ= ꓬꓲ ꓟꓲ ꓗꓪ ꓓꓵꓽ ꓡˍ ꓟ ꓬꓲꓻ ꓙꓬ ꓘꓴ ꓔꓯ ꓮ ꓘꓶꓸ ꓪꓴꓽ ꓡꓰ ꓝꓲ ꓟꓽ ꓓ꓾ ꓬꓲ ꓘꓴ ꓪꓴꓽˍ ꓠꓬ ꓬꓲꓻ ꓙꓬ ꓮꓽ ꓟꓬꓹ ꓓꓵꓽ ꓡ ꓢꓲ꓾ ꓔꓶ ꓔ ꓟ ꓬꓲ ꓜꓲ ꓐꓴ ꓬꓰ ꓠꓬ ꓬꓲ ꓚꓰꓺ ꓕꓶ ꓡꓰ ꓟꓽ ꓓ ꓗꓷ ꓡꓰˍ ꓥꓳ=

ꓬꓲ ꓜꓲ ꓗꓸ ꓔꓶ ꓗꓷ ꓢꓲ ꓕꓲ ꓠꓽ ꓛꓲ ꓙꓳ ꓡˍ ꓠꓬ ꓬꓲ ꓜꓲ ꓔꓲꓺ ꓗꓪ ꓮꓸ ꓪꓯꓼ ꓛꓲꓽ ꓧꓳꓽ ꓖꓶ ꓠꓯꓹ ꓡꓳ= ꓮꓸ ꓪꓯꓸ ꓛꓲꓽ ꓧꓳꓽ ꓖꓶˍ ꓕꓯ ꓕꓯꓽ ꓢꓲ ꓗꓪ ꓡꓰꓽ ꓧꓳꓽ ꓖꓶˍ ꓠꓬ ꓬꓲꓻ ꓙꓬ ꓗꓪ ꓐꓴ ꓙꓰˍ ꓟ ꓪꓴꓸ ꓠꓬꓲ ꓬꓲꓸ ꓜꓲ ꓔꓲ ꓗꓪ ꓧꓳꓽ ꓖꓶ ꓠꓹ ꓟ ꓣꓳꓸ ꓚꓵˍ ꓡꓳ=

ꓬꓲꓻ ꓙꓬ ꓪꓳꓽ ꓒꓲꓻ ꓠꓬ ꓮ ꓘꓶꓸ ꓪꓴꓽ ꓡ ꓢꓹ ꓟ ꓬꓲꓸ ꓜꓲ ꓥ ꓠꓬꓲ꓾ꓬꓲ ꓜꓲ ꓚꓵꓹ ꓔꓶ ꓗꓷ ꓢꓲ ꓦ ꓐ ꓕꓲ ꓟ ꓐꓶꓽ ꓠꓬꓲꓽ ꓟ ꓛꓲ ꓙꓳ ꓡˍ ꓠꓬ ꓶꓼ ꓝꓲ ꓛꓲ ꓡꓻꓳ꓾ ꓶꓼ ꓓ ꓡꓻꓳ= ꓬꓲ ꓜꓲ ꓕꓲ ꓧꓪꓹ ꓶꓼ ꓗꓷ ꓠꓬ ꓬꓲꓻ ꓙꓬ ꓓꓵꓽ ꓡ ꓖꓴ ꓐꓰ ꓬꓲꓻ ꓙꓬ ꓬꓲꓻ ꓓꓳ ꓙꓰˍ ꓟ ꓬꓲꓻ ꓘꓴ ꓔꓯ ꓝꓮꓲ ꓕꓲ ꓧꓪꓹ ꓫꓬꓹ ꓗꓷ= ꓝꓮꓲ ꓠꓬ ꓬꓲ ꓜꓲ ꓔꓲ ꓗꓪ ꓟ ꓟꓲ ꓛꓬ ꓟꓽ ꓗꓳꓹ ꓡꓰ ꓟꓽ ꓑꓽ ꓡꓰ ꓠꓹ ꓟ ꓐꓱ ꓶ ꓬꓲ ꓟꓲꓺ ꓚꓪꓹ ꓫꓴ ꓖꓶ ꓠ ꓔ ꓡꓳ= ꓶꓼ ꓗꓷ ꓗꓸ ꓠꓯꓸ ꓦ ꓐ ꓕꓲꓽ ꓟ ꓐꓶꓽ ꓠꓬꓲꓽ ꓟ ꓛꓲ ꓙꓳ ꓡˍ ꓠꓬ ꓝꓮꓲꓸ ꓕꓲꓽ ꓧꓪꓹ ꓶꓼ ꓐ ꓡˍ ꓡꓳ= ꓮꓽ ꓢꓳ ꓕꓯ ꓐꓯ ꓗꓷ ꓟ ꓡꓰ ꓐꓰ ꓬꓲꓻ ꓙꓬ ꓪꓳꓽ ꓒꓲ ꓠꓬ ꓪꓴꓽ ꓡ ꓢꓹ ꓟ ꓬꓲ ꓜꓲ ꓥ ꓠꓬꓲ ꓕꓲ ꓘꓳꓼ ꓘꓴꓽ ꓗꓪ 6 ꓧꓪꓹ 7 ꓧꓪꓹ ꓛꓲ ꓶꓼ ꓫ ꓐ ꓡˍ ꓡꓳ= ꓶꓼˍ ꓕꓯ ꓬꓲꓸ ꓪꓰꓻ ꓟꓽ ꓪꓰꓻ ꓡ ꓢꓰꓽ ꓕꓯ ꓡꓰ ꓶꓼ ꓠ ꓔ ꓥ=

ꓬꓲ ꓟꓲꓺ ꓔꓯ ꓡꓶꓸ ꓢꓲ ꓬꓲ ꓫꓵꓼ ꓔꓶ ꓠꓲꓹ ꓫꓵˍ ꓠꓬ 9 ꓦ ꓕꓯ ꓬꓲ ꓟꓲ ꓗꓪ ꓟ ꓬꓲ ꓜꓲ ꓮ ꓙꓵꓽ ꓚꓵꓹ ꓗꓷ ꓢꓲ ꓔꓶ ꓐ ꓡˍ ꓡꓳ=

ꓮ ꓟꓶ ꓐꓯ ꓟꓳꓸ ꓖꓶ ꓗꓷ ꓟ ꓬꓲꓻ ꓙꓬ ꓪꓳꓽ ꓒꓲ ꓔꓶ ꓚꓱꓹ ꓠꓬ ꓟꓴ-ꓖꓴ ꓡꓳ ꓒꓱ ꓬꓰ-ꓑꓴ ꓘꓹ ꓗꓪ ꓔꓶˍ ꓟ ꓔꓶ ꓚꓱꓹ ꓔꓯ ꓐꓯ ꓟꓳꓸ ꓖꓶ ꓩꓴ ꓡˍ ꓟ ꓥ ꓡꓳ=