| ᠢᠳᠡᠬᠡᠨ ᠤᠮᠳᠠᠭᠠᠨ ᠤ ᠡᠯᠪᠡᠭ ᠪᠠᠶᠠᠯᠢᠭ ᠰᠢᠮᠡ ᠳᠡᠵᠢᠬᠡᠯ ᠨᠢ ᠬᠦᠮᠦᠨ ᠤ ᠪᠡᠶᠡ ᠶᠢᠨ ᠳᠠᠷᠬᠠᠯᠠᠭᠠ ᠶᠢ | ᠰᠠᠶᠢᠵᠢᠷᠠᠭᠤᠯᠵᠤ᠂ ᠡᠪᠡᠳᠴᠢᠨ ᠡᠮᠬᠡᠭ ᠠᠴᠠ ᠰᠡᠷᠬᠡᠶᠢᠯᠡᠬᠦ ᠳᠤ ᠤᠮᠳᠤᠭᠠᠶᠢᠯᠠᠵᠤ ᠪᠤᠯᠤᠰᠢ ᠦᠬᠡᠢ ᠴᠢᠬᠤᠯᠠ | ᠦᠢᠯᠡᠳᠤᠯ ᠦᠵᠡᠬᠦᠯᠳᠡᠭ᠃ ᠵᠠᠯᠭᠠᠭᠠᠳ ᠳᠠᠷᠬᠠᠯᠠᠭᠠ ᠶᠢ ᠰᠠᠶᠢᠵᠢᠷᠠᠭᠤᠯᠬᠤ ᠳᠤ ᠳᠤᠰᠠᠯᠠᠬᠤ ᠳᠠᠪᠤᠨ ᠵᠦᠢᠯ ᠤᠨ | ᠵᠢᠮᠢᠰ ᠢ ᠲᠠ ᠪᠦᠬᠦᠨ ᠳᠤ ᠳᠠᠨᠢᠯᠴᠠᠭᠤᠯᠤᠶᠠ᠃ | ᠲᠤᠰᠢᠯᠤᠭ | ᠳᠤᠰᠢᠯᠤᠭ ᠪᠤᠯ ᠸᠢᠲ᠋ᠠᠮᠢᠨ C ᠡᠯᠪᠡᠭ ᠠᠭᠤᠯᠳᠠᠭ ᠵᠢᠮᠢᠰ᠂ 100g ᠪᠦᠷᠢ ᠳᠤ 62mg ᠤᠨ ᠸᠢᠲ᠋ᠠᠮᠢᠨ | C ᠠᠭᠤᠯᠵᠤ᠂ 1 ᠬᠠᠭᠠᠰ ᠳᠤᠰᠢᠯᠤᠭ ᠢᠳᠡᠪᠡᠯ ᠨᠠᠰᠤᠨ ᠳᠤ ᠬᠦᠷᠦᠭᠰᠡᠳ ᠤᠨ ᠪᠦᠬᠦᠯᠢ ᠡᠳᠤᠷ ᠤᠨ ᠸᠢᠲ᠋ᠠᠮᠢᠨ C | ᠤᠨ ᠬᠡᠷᠡᠭᠴᠡᠭᠡ ᠶᠢ ᠬᠠᠩᠭᠠᠵᠤ ᠳᠡᠶᠢᠯᠳᠡᠭ᠃ ᠸᠢᠲ᠋ᠠᠮᠢᠨ C ᠨᠢ ᠬᠦᠮᠦᠨ ᠤ ᠪᠡᠶᠡ ᠶᠢᠨ ᠳᠠᠮᠤᠷ ᠢ ᠰᠢᠩᠬᠡᠬᠡᠬᠦ ᠳᠤ | ᠬᠠᠪᠰᠤᠷᠤᠮᠵᠢ ᠪᠤᠯᠬᠤ ᠠᠴᠠ ᠭᠠᠳᠠᠨᠠ ᠪᠠᠰᠠ ᠴᠠᠪᠠᠤᠯᠢᠭ ᠤᠭᠤᠷᠠᠭ ᠤᠨ ᠨᠡᠶᠢᠯᠡᠯᠬᠡ ᠶᠢ ᠠᠬᠢᠭᠤᠯᠵᠤ᠂ ᠠᠷᠠᠰᠤ ᠶᠢ | ᠬᠠᠷᠢᠮᠠᠬᠠᠢ ᠴᠢᠨᠠᠷᠳᠠᠢ ᠪᠤᠯᠭᠠᠵᠤ᠂ ᠢᠰᠦᠯᠳᠦᠬᠦ ᠶᠢ ᠡᠰᠡᠷᠬᠦᠴᠡᠨ ᠳᠠᠷᠬᠠᠯᠠᠭᠠ ᠶᠢ ᠰᠠᠶᠢᠵᠢᠷᠠᠭᠤᠯᠬᠤ ᠦᠢᠯᠡᠳᠤᠯ ᠲᠠᠢ᠃ | | ᠬᠦᠵᠡᠯᠵᠡᠬᠡᠨᠡ | ᠬᠦᠵᠡᠯᠵᠡᠬᠡᠨᠡ ᠪᠤᠯ ᠡᠪᠤᠯ ᠤᠨ ᠤᠯᠠᠷᠢᠯ ᠤᠨ ᠵᠢᠮᠢᠰ᠂ ᠳᠡᠬᠦᠨ ᠤ ᠸᠢᠲ᠋ᠠᠮᠢᠨ C ᠤᠨ ᠠᠭᠤᠯᠤᠭᠳᠠᠴᠠ | ᠳᠤᠰᠢᠯᠤᠭ ᠲᠤ ᠬᠦᠷᠬᠦ ᠦᠬᠡᠢ ᠪᠤᠯᠪᠠᠴᠤ ᠵᠦᠷᠵᠢ ᠠᠴᠠ ᠦᠨᠳᠤᠷ ᠪᠠᠶᠢᠳᠠᠭ᠃ ᠳᠡᠶᠢᠮᠤ ᠠᠴᠠ ᠳᠤᠮᠤ ᠰᠢᠭ᠋ | ᠬᠦᠵᠡᠯᠵᠡᠬᠡᠨᠡ ᠶᠢ ᠵᠢᠷᠭᠤᠭᠠ ᠳᠤᠯᠤᠭᠠ ᠶᠢ ᠢᠳᠡᠪᠡᠯ ᠬᠦᠮᠦᠨ ᠤ ᠪᠡᠶᠡ ᠶᠢᠨ ᠪᠦᠬᠦᠯᠢ ᠡᠳᠤᠷ ᠤᠨ VC ᠤᠨ | ᠬᠡᠷᠡᠭᠴᠡᠭᠡ ᠶᠢ ᠬᠠᠩᠭᠠᠵᠤ ᠳᠡᠶᠢᠯᠦᠨᠡ᠃ ᠬᠦᠵᠡᠯᠵᠡᠬᠡᠨᠡ ᠨᠡᠪᠴᠢᠨ ᠤ ᠬᠦᠴᠢᠯ ᠤᠨ ᠠᠭᠤᠯᠤᠭᠳᠠᠴᠠ ᠪᠠᠷ ᠢᠶᠠᠨ | ᠵᠢᠮᠢᠰ ᠤᠨ ᠳᠤᠮᠳᠠ ᠪᠠᠨ ᠤᠷᠤᠶᠢᠯᠠᠳᠠᠭ ᠪᠦᠬᠡᠳ ᠢᠰᠦᠯᠳᠦᠬᠦ ᠶᠢ ᠡᠰᠡᠷᠬᠦᠴᠡᠬᠦ ᠡᠳ᠋ ᠡᠯᠪᠡᠭ ᠠᠭᠤᠯᠵᠤ᠂ | ᠢᠰᠦᠯᠳᠦᠬᠦ ᠶᠢ ᠡᠰᠡᠷᠬᠦᠴᠡᠬᠦ᠂ ᠦᠷᠪᠢᠰᠤᠯ ᠢ ᠳᠠᠷᠤᠬᠤ᠂ ᠳᠠᠷᠬᠠᠯᠠᠭᠠ ᠶᠢ ᠰᠠᠶᠢᠵᠢᠷᠠᠭᠤᠯᠬᠤ ᠳᠤ ᠬᠠᠪᠰᠤᠷᠤᠮᠵᠢ | ᠪᠤᠯᠳᠠᠭ᠃ | ᠨᠠᠷᠰᠤ | ᠨᠠᠷᠰᠤ ᠪᠤᠯ ᠪᠠᠰᠠ ᠸᠢᠲ᠋ᠠᠮᠢᠨ C ᠪᠠ ᠢᠰᠦᠯᠳᠦᠬᠦ ᠶᠢ ᠡᠰᠡᠷᠬᠦᠴᠡᠬᠦ ᠡᠳ᠋ ᠡᠯᠪᠡᠭ ᠠᠭᠤᠯᠤᠭᠰᠠᠨ ᠵᠢᠮᠢᠰ | ᠪᠤᠯᠤᠨᠠ᠃ ᠳᠡᠬᠦᠨ ᠳᠤ ᠪᠠᠰᠠ ᠦᠷᠪᠢᠰᠤᠯ ᠢ ᠳᠠᠷᠤᠬᠤ ᠴᠢᠨᠠᠷᠳᠠᠢ ᠪᠤᠳᠠᠰ ᠠᠭᠤᠯᠵᠤ᠂ ᠳᠠᠷᠬᠠᠯᠠᠭᠠ ᠶᠢ ᠳᠠᠮᠵᠢᠬᠦ | ᠳᠤ ᠳᠤᠰᠠᠳᠠᠢ ᠪᠠᠶᠢᠳᠠᠭ᠃ | ᠵᠦᠷᠵᠢᠯᠢᠭ | ᠵᠦᠷᠵᠢᠯᠢᠭ ᠲᠤ ᠬᠤᠯᠤᠤᠪᠠᠩ ᠤᠨ ᠡᠳ᠋᠂ ᠸᠢᠲ᠋ᠠᠮᠢᠨ C᠂ ᠸᠢᠲ᠋ᠠᠮᠢᠨ B1᠂ ᠸᠢᠲ᠋ᠠᠮᠢᠨ B6 ᠵᠡᠷᠬᠡ | ᠤᠯᠠᠨ ᠵᠦᠢᠯ ᠤᠨ ᠰᠢᠮᠡ ᠳᠡᠵᠢᠬᠡᠯᠳᠤ ᠪᠤᠳᠠᠰ ᠠᠭᠤᠯᠵᠤ᠂ ᠬᠠᠨᠢᠶᠠᠳᠤ ᠶᠢ ᠨᠠᠮᠳᠠᠭᠠᠨ᠂ ᠠᠭᠤᠰᠬᠢᠨ ᠤ ᠡᠷᠡᠬᠦᠯ | ᠮᠡᠨᠳᠤ ᠳᠤ ᠳᠤᠰᠠᠳᠠᠢ ᠪᠠᠶᠢᠳᠠᠭ᠃ ᠵᠦᠷᠵᠢᠯᠢᠭ ᠨᠢ ᠬᠦᠢᠳᠡᠨ ᠰᠡᠷᠢᠬᠦᠨ ᠴᠢᠨᠠᠷ ᠲᠠᠢ ᠳᠤᠯᠠ ᠬᠡᠮᠵᠢᠶᠡ ᠠᠴᠠ | ᠬᠡᠳᠤᠷᠡᠳᠡᠯᠡ ᠢᠳᠡᠵᠤ ᠪᠤᠯᠬᠤ ᠦᠬᠡᠢ᠂ ᠡᠳᠤᠷ ᠪᠦᠷᠢ 2— 3 ᠰᠢᠳᠤ ᠢᠳᠡᠪᠡᠯ ᠳᠤᠬᠢᠷᠠᠮᠵᠢᠳᠡᠢ᠃ | ᠲᠦᠮᠡᠨ ᠦᠷᠡᠳᠤ ᠵᠢᠮᠢᠰ | ᠲᠦᠮᠡᠨ ᠦᠷᠡᠳᠤ ᠵᠢᠮᠢᠰ ᠪᠤᠯ ᠨᠢᠬᠡ ᠵᠦᠢᠯ ᠤᠨ ᠸᠢᠲ᠋ᠠᠮᠢᠨ C ᠪᠠ ᠢᠰᠦᠯᠳᠦᠬᠦ ᠶᠢ ᠡᠰᠡᠷᠬᠦᠴᠡᠬᠦ ᠡᠳ᠋ | ᠡᠯᠪᠡᠭ ᠠᠭᠤᠯᠤᠭᠰᠠᠨ ᠵᠢᠮᠢᠰ᠂ ᠳᠠᠷᠬᠠᠯᠠᠭᠠ ᠶᠢ ᠰᠠᠶᠢᠵᠢᠷᠠᠭᠤᠯᠬᠤ ᠳᠤ ᠳᠤᠰᠠᠳᠠᠢ ᠪᠠᠶᠢᠳᠠᠭ᠃ ᠳᠡᠬᠦᠨ ᠳᠤ ᠢᠳᠡᠬᠡᠨ | ᠤ ᠰᠢᠷᠬᠡᠭᠯᠢᠭ ᠡᠯᠪᠡᠭ ᠠᠭᠤᠯᠤᠭᠳᠠᠵᠤ᠂ ᠬᠦᠮᠦᠨ ᠤ ᠪᠡᠶᠡ ᠶᠢᠨ ᠰᠢᠩᠬᠡᠬᠡᠯᠳᠡ ᠳᠤ ᠳᠤᠰᠠᠯᠠᠳᠠᠭ᠃ | | ᠰᠠᠨᠠᠭᠤᠯᠤᠮᠵᠢ᠄ | ᠢᠳᠡᠬᠡᠨ ᠤᠮᠳᠠᠭᠠᠨ ᠢᠶᠠᠨ ᠰᠢᠨᠵᠢᠯᠡᠬᠦ ᠤᠬᠠᠭᠠᠨᠴᠢ ᠪᠠᠷ ᠳᠤᠬᠢᠷᠠᠭᠤᠯᠬᠤ ᠳᠤ ᠢᠳᠡᠬᠡᠨ ᠤ ᠤᠯᠠᠨ ᠶᠠᠩᠵᠤᠳᠤ | ᠴᠢᠨᠠᠷ ᠢ ᠠᠩᠬᠠᠷᠬᠤ ᠬᠡᠷᠡᠭᠳᠡᠢ᠃ ᠡᠳᠤᠷ ᠳᠤᠳᠤᠮ ᠬᠦᠨ ᠦᠩᠬᠡᠳᠡᠢ ᠨᠤᠭᠤᠭᠠ ᠵᠢᠮᠢᠰ ᠢ ᠢᠯᠡᠬᠦᠬᠡᠨ ᠢᠳᠡᠵᠤ᠂ | ᠡᠳᠤᠷ ᠪᠦᠷᠢ 300 ~ 500g ᠢᠳᠡᠰᠢᠨ ᠨᠤᠭᠤᠭᠠ᠂ 200 ~ 350g ᠵᠢᠮᠢᠰ ᠢᠳᠡᠪᠡᠯ ᠳᠤᠬᠢᠷᠠᠮᠵᠢᠳᠡᠢ | ᠪᠠᠶᠢᠳᠠᠭ᠃ ᠡᠬᠦᠨ ᠠᠴᠠ ᠭᠠᠳᠠᠨᠠ ᠤᠨᠳᠠᠵᠤ ᠠᠮᠠᠷᠠᠬᠤ ᠪᠠᠨ ᠳᠡᠩᠴᠡᠬᠦᠯᠦᠨ᠂ ᠵᠤᠬᠢᠬᠤ ᠬᠡᠮᠵᠢᠶᠡᠨ ᠤ ᠪᠤᠯᠪᠠᠰᠤᠷᠠᠯ | ᠳᠤ ᠤᠷᠤᠯᠴᠠᠵᠤ ᠪᠡᠶᠡ ᠪᠠᠨ ᠴᠢᠬᠢᠷᠠᠭᠵᠢᠭᠤᠯᠪᠠᠯ ᠳᠠᠷᠬᠠᠯᠠᠭᠠ ᠰᠠᠶᠢᠵᠢᠷᠠᠵᠤ᠂ ᠡᠪᠡᠳᠴᠢᠨ ᠡᠮᠬᠡᠭ ᠠᠴᠠ ᠰᠡᠷᠬᠡᠶᠢᠯᠡᠵᠤ | ᠴᠢᠳᠠᠨᠠ᠃ |