਍㰀瀀㸀㰀⼀瀀㸀ഀഀ ਍㰀栀㌀ 猀琀礀氀攀㴀∀琀攀砀琀ⴀ愀氀椀最渀㨀挀攀渀琀攀爀㬀洀愀爀最椀渀ⴀ戀漀琀琀漀洀㨀ⴀ㄀瀀砀㬀∀㸀䐀愀椀氀礀 䘀椀戀攀爀 䌀栀愀爀琀㰀⼀栀㌀㸀ഀഀ
Goal is 25-30 Total Grams
਍ഀഀ
਍  㰀琀爀 戀最挀漀氀漀爀㴀∀⌀㠀䌀䄀㜀㤀䔀∀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㰀猀琀爀漀渀最㸀䘀爀甀椀琀猀 㰀⼀猀琀爀漀渀最㸀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㰀猀琀爀漀渀最㸀倀爀漀琀攀椀渀 㰀⼀猀琀爀漀渀最㸀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㰀猀琀爀漀渀最㸀匀琀愀爀挀栀 㰀⼀猀琀爀漀渀最㸀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㰀猀琀爀漀渀最㸀倀漀爀琀椀漀渀 㰀⼀猀琀爀漀渀最㸀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㰀猀琀爀漀渀最㸀䘀椀戀攀爀 最洀猀 㰀⼀猀琀爀漀渀最㸀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㰀猀琀爀漀渀最㸀匀漀氀甀戀氀攀 䜀洀猀 㰀⼀猀琀爀漀渀最㸀ഀഀ

਍ഀഀ ਍  㰀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㠀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍䄀瀀瀀氀攀ⴀ㰀戀爀㸀猀愀甀挀攀ഀഀ

਍ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍䄀瀀爀椀挀漀琀猀Ⰰ㰀戀爀㸀 挀愀渀渀攀搀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㐀 栀愀氀瘀攀猀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㈀ഀഀ

਍ഀഀ ਍  㰀琀爀 戀最挀漀氀漀爀㴀∀⌀䐀䈀䔀㔀䔀㄀∀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㜀 栀愀氀瘀攀猀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㈀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㄀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㤀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍䄀瀀爀椀挀漀琀Ⰰ㰀戀爀㸀昀爀攀猀栀ഀഀ

਍ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍䄀瘀漀挀愀搀漀Ⰰ㰀戀爀㸀 昀爀攀猀栀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⼀㠀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㈀ഀഀ

਍ഀഀ ਍  㰀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⼀㈀ 猀洀愀氀氀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㄀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㌀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㠀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀䈀氀愀挀欀ⴀ㰀戀爀㸀戀攀爀爀椀攀猀Ⰰ㰀戀爀㸀昀爀攀猀栀 㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀㌀⼀㐀 挀甀瀀 㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀爀椀最栀琀∀㸀㈀ 㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍  㰀⼀琀爀㸀ഀഀ ਍  㰀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㄀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍䌀栀攀爀爀椀攀猀Ⰰ㰀戀爀㸀戀氀愀挀欀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍ഀഀ ਍  㰀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⼀㈀ 挀愀渀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㠀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㤀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㤀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ ਍  㰀琀爀 戀最挀漀氀漀爀㴀∀⌀䐀䈀䔀㔀䔀㄀∀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍  㰀⼀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍䐀愀琀攀猀Ⰰ㰀戀爀㸀搀爀椀攀搀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㈀⸀㔀 洀攀搀⸀ഀഀ

਍ഀഀ ਍  㰀琀爀 戀最挀漀氀漀爀㴀∀⌀䐀䈀䔀㔀䔀㄀∀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㔀 昀椀最猀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㈀⸀㌀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㄀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㈀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ ਍  㰀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍  㰀⼀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍䜀爀愀瀀攀ⴀ㰀戀爀㸀昀爀甀椀琀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⼀㈀ 洀攀搀⸀ഀഀ

਍ഀഀ ਍  㰀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀㔀 猀洀愀氀氀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍　⸀㐀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㈀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㈀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ ਍  㰀琀爀 戀最挀漀氀漀爀㴀∀⌀䐀䈀䔀㔀䔀㄀∀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍  㰀⼀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍䬀椀眀椀Ⰰ㰀戀爀㸀 眀⼀猀欀椀渀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀ 氀愀爀最攀ഀഀ

਍ഀഀ ਍  㰀琀爀 戀最挀漀氀漀爀㴀∀⌀䐀䈀䔀㔀䔀㄀∀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⼀㈀ 猀洀愀氀氀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㈀⸀㤀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㜀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㈀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ ਍  㰀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍  㰀⼀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍䠀漀渀攀礀ⴀ㰀戀爀㸀ഀഀ dew ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀ 挀甀瀀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍　⸀㤀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㌀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㘀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍圀愀琀攀爀ⴀ㰀戀爀㸀洀攀氀漀渀ഀഀ

਍ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍一攀挀琀愀爀椀渀攀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀ 猀洀愀氀氀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㠀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㠀ഀഀ

਍ഀഀ ਍  㰀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㠀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㄀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍倀攀愀挀栀攀猀Ⰰ㰀戀爀㸀挀愀渀渀攀搀ഀഀ

਍ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍倀攀愀挀栀攀猀Ⰰ㰀戀爀㸀昀爀攀猀栀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀ 洀攀搀椀甀洀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㈀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀ഀഀ

਍ഀഀ ਍  㰀琀爀 戀最挀漀氀漀爀㴀∀⌀䐀䈀䔀㔀䔀㄀∀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㜀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㌀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍倀攀愀爀Ⰰ㰀戀爀㸀昀爀攀猀栀ഀഀ

਍ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍倀椀渀攀愀瀀瀀氀攀Ⰰ 挀愀渀渀攀搀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⼀㌀ 挀甀瀀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㐀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㈀ഀഀ

਍ഀഀ ਍  㰀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㄀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㌀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍倀氀甀洀Ⰰ㰀戀爀㸀爀攀搀ഀഀ

਍ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍倀爀甀渀攀猀Ⰰ㰀戀爀㸀搀爀椀攀搀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㌀ 洀攀搀椀甀洀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㜀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀ഀഀ

਍ഀഀ ਍  㰀琀爀 戀最挀漀氀漀爀㴀∀⌀䐀䈀䔀㔀䔀㄀∀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㈀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㈀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍刀愀猀瀀ⴀ㰀戀爀㸀戀攀爀爀椀攀猀ഀഀ

਍ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍匀琀爀愀眀ⴀ㰀戀爀㸀戀攀爀爀椀攀猀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㈀㔀 挀甀瀀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㈀⸀㠀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㄀ഀഀ

਍ഀഀ ਍  㰀琀爀 戀最挀漀氀漀爀㴀∀⌀㠀㌀䌀　㠀　∀㸀ഀഀ ਍    㰀琀搀 眀椀搀琀栀㴀∀㄀㜀─∀ 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㰀猀琀爀漀渀最㸀匀漀氀甀戀氀攀 䜀洀猀 㰀⼀猀琀爀漀渀最㸀ഀഀ

਍    㰀琀搀 眀椀搀琀栀㴀∀㈀　─∀ 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㰀猀琀爀漀渀最㸀䤀渀ⴀ㰀戀爀㸀猀漀氀甀戀氀攀 最洀猀 㰀⼀猀琀爀漀渀最㸀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀䄀爀琀椀挀栀漀欀攀Ⰰ 挀漀漀欀攀搀 㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀洀攀搀椀甀洀 㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀爀椀最栀琀∀㸀㐀⸀㜀 㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍  㰀⼀琀爀㸀ഀഀ ਍  㰀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍  㰀⼀琀爀㸀ഀഀ ਍ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㘀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍䈀攀攀琀猀Ⰰ㰀戀爀㸀昀爀攀猀栀ഀഀ

਍ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀 㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀 ጀ‧㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍䈀爀漀挀挀漀氀椀Ⰰ 挀漀漀欀攀搀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㈀ 挀甀瀀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㈀⸀㐀ഀഀ

਍ഀഀ ਍  㰀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍봀 挀甀瀀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㌀⸀㠀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㈀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㠀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍䌀愀戀戀愀最攀Ⰰ 爀攀搀Ⰰ㰀戀爀㸀挀漀漀欀攀搀ഀഀ

਍ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍䌀愀爀爀漀琀猀Ⰰ 挀愀渀渀攀搀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍봀 挀甀瀀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㔀ഀഀ

਍ഀഀ ਍  㰀琀爀 戀最挀漀氀漀爀㴀∀⌀䐀㔀䘀㘀䐀㌀∀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀 ጀ‧㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀ 洀攀搀⸀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㈀⸀㌀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㄀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㈀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍䌀愀甀氀椀昀氀漀眀攀爀Ⰰ 挀漀漀欀攀搀ഀഀ

਍ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍䌀攀氀攀爀礀Ⰰ㰀戀爀㸀昀爀攀猀栀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀ 挀甀瀀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㜀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㜀ഀഀ

਍ഀഀ ਍  㰀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㈀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㄀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍䌀甀挀甀洀戀攀爀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍  㰀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍䜀爀攀攀渀㰀戀爀㸀戀攀愀渀猀Ⰰ 挀愀渀渀攀搀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍봀 挀甀瀀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㈀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㔀ഀഀ

਍ഀഀ ਍  㰀琀爀 戀最挀漀氀漀爀㴀∀⌀䐀㔀䘀㘀䐀㌀∀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㄀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㜀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀䬀愀氀攀 㰀⼀琀搀㸀ഀഀ ਍ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀㄀⼀㈀ 挀甀瀀 㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀爀椀最栀琀∀㸀㄀ 㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍  㰀⼀琀爀㸀ഀഀ ਍ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀㄀⼀㈀ 挀甀瀀 㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀爀椀最栀琀∀㸀⸀　㐀 㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍ഀഀ ਍  㰀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀㄀ 挀甀瀀 㰀⼀琀搀㸀ഀഀ ਍ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀爀椀最栀琀∀㸀⸀㤀 㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍  㰀琀爀 戀最挀漀氀漀爀㴀∀⌀䐀㔀䘀㘀䐀㌀∀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀爀椀最栀琀∀㸀⸀㜀㠀 㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀爀椀最栀琀∀㸀⸀㘀㈀ 㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍  㰀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀ 挀甀瀀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㔀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㄀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㐀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ ਍  㰀琀爀 戀最挀漀氀漀爀㴀∀⌀䐀㔀䘀㘀䐀㌀∀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀㄀ 挀甀瀀 㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀爀椀最栀琀∀㸀⸀　㜀 㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀爀椀最栀琀∀㸀⸀㈀㤀 㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍  㰀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀㄀ 挀甀瀀 㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀爀椀最栀琀∀㸀⸀㤀 㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀爀椀最栀琀∀㸀⸀㘀 㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍  㰀琀爀 戀最挀漀氀漀爀㴀∀⌀䐀㔀䘀㘀䐀㌀∀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀爀椀最栀琀∀㸀⸀㄀㜀 㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀爀椀最栀琀∀㸀⸀㄀㐀 㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍  㰀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍䴀甀猀栀ⴀ㰀戀爀㸀爀漀漀洀猀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀ 挀甀瀀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㠀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㄀ഀഀ

਍ഀഀ ਍  㰀琀爀 戀最挀漀氀漀爀㴀∀⌀䐀㔀䘀㘀䐀㌀∀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㐀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㈀⸀㠀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍倀攀愀猀Ⰰ㰀戀爀㸀昀爀漀稀攀渀ഀഀ

਍ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍倀攀瀀瀀攀爀Ⰰ 最爀攀攀渀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀ 挀甀瀀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㜀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㜀ഀഀ

਍ഀഀ ਍  㰀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㔀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㄀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍匀眀攀攀琀 瀀漀琀愀琀漀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀 ጀ‧㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍吀漀洀愀琀漀Ⰰ 挀愀渀渀攀搀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍봀 挀甀瀀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㌀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㔀ഀഀ

਍ഀഀ ਍  㰀琀爀 戀最挀漀氀漀爀㴀∀⌀䐀㔀䘀㘀䐀㌀∀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㄀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㤀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍吀漀洀愀琀漀Ⰰ 猀愀甀挀攀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍  㰀琀爀 戀最挀漀氀漀爀㴀∀⌀䐀㔀䘀㘀䐀㌀∀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍吀甀爀渀椀瀀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍봀 挀甀瀀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㐀⸀㠀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㜀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㌀⸀㄀ഀഀ

਍ഀഀ ਍  㰀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㔀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍夀攀氀氀漀眀 匀焀甀愀猀栀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍ഀഀ ਍  㰀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍봀 挀甀瀀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㈀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㔀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㜀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ ਍ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀 㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀 㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀 㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀 㰀⼀琀搀㸀ഀഀ ਍ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㰀猀琀爀漀渀最㸀䰀攀最甀洀攀猀Ⰰ 一甀琀猀Ⰰ㰀戀爀㸀匀攀攀搀猀 㰀⼀猀琀爀漀渀最㸀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㰀猀琀爀漀渀最㸀倀爀漀琀攀椀渀㰀⼀猀琀爀漀渀最㸀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㰀猀琀爀漀渀最㸀匀琀愀爀挀栀㰀⼀猀琀爀漀渀最㸀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㰀猀琀爀漀渀最㸀倀漀爀琀椀漀渀 㰀⼀猀琀爀漀渀最㸀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㰀猀琀爀漀渀最㸀䘀椀戀攀爀 最洀猀 㰀⼀猀琀爀漀渀最㸀ഀഀ

਍ഀഀ ਍  㰀琀爀㸀ഀഀ ਍ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㘀 眀栀漀氀攀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㘀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㄀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㔀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ ਍ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍  㰀⼀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍䈀氀愀挀欀㰀戀爀㸀攀礀攀搀 瀀攀愀猀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀 ጀ‧㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍봀 挀甀瀀ഀഀ

਍ഀഀ ਍  㰀琀爀 戀最挀漀氀漀爀㴀∀⌀䐀㜀䔀㌀䘀㔀∀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀ 琀戀猀瀀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㔀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㄀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㐀ഀഀ

਍ഀഀ ਍  㰀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㐀⸀㈀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍䌀栀椀挀欀瀀攀愀猀Ⰰ 挀漀漀欀攀搀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀 ጀ‧㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍ഀഀ ਍  㰀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㔀 琀戀猀瀀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㔀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㄀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㐀ഀഀ

਍ഀഀ ਍  㰀琀爀 戀最挀漀氀漀爀㴀∀⌀䐀㜀䔀㌀䘀㔀∀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍䠀愀稀攀氀渀甀琀猀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀 ጀ‧㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍ഀഀ ਍  㰀琀爀 戀最挀漀氀漀爀㴀∀⌀䐀㜀䔀㌀䘀㔀∀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍봀 挀甀瀀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㘀⸀㤀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㈀⸀㠀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㐀⸀㄀ഀഀ

਍ഀഀ ਍  㰀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㔀⸀㤀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍䰀攀渀琀椀氀猀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀 ጀ‧㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍ഀഀ ਍  㰀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍봀 挀甀瀀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㐀⸀㌀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㄀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㌀⸀㈀ഀഀ

਍ഀഀ ਍  㰀琀爀 戀最挀漀氀漀爀㴀∀⌀䐀㜀䔀㌀䘀㔀∀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㐀⸀㌀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍倀椀渀琀漀㰀戀爀㸀戀攀愀渀Ⰰ 挀愀渀渀攀搀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀 ጀ‧㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍  㰀琀爀 戀最挀漀氀漀爀㴀∀⌀䐀㜀䔀㌀䘀㔀∀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍倀椀渀琀漀㰀戀爀㸀戀攀愀渀Ⰰ 挀漀漀欀攀搀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀 ጀ‧㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍봀 挀甀瀀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㔀⸀㤀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㤀ഀഀ

਍ഀഀ ਍  㰀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㈀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㐀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍匀攀猀愀洀攀 匀攀攀搀猀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀 ጀ‧㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍  㰀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍匀甀渀昀氀漀眀攀爀 匀攀攀搀猀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀 ጀ‧㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀ 琀戀猀瀀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㔀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㈀ഀഀ

਍ഀഀ ਍  㰀琀爀 戀最挀漀氀漀爀㴀∀⌀䐀㜀䔀㌀䘀㔀∀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㄀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㈀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍圀愀氀渀甀琀猀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀 ጀ‧㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍  㰀琀爀 戀最挀漀氀漀爀㴀∀⌀㠀䄀㠀㄀㤀䔀∀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㰀猀琀爀漀渀最㸀䜀爀愀椀渀猀Ⰰ 䌀攀爀攀愀氀 ☀ 倀愀猀琀愀 㰀⼀猀琀爀漀渀最㸀ഀഀ

਍     㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㰀猀琀爀漀渀最㸀倀爀漀琀攀椀渀 㰀⼀猀琀爀漀渀最㸀ഀഀ

਍     㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㰀猀琀爀漀渀最㸀匀琀愀爀挀栀 㰀⼀猀琀爀漀渀最㸀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㰀猀琀爀漀渀最㸀倀漀爀琀椀漀渀 㰀⼀猀琀爀漀渀最㸀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㰀猀琀爀漀渀最㸀䘀椀戀攀爀 最洀猀 㰀⼀猀琀爀漀渀最㸀ഀഀ

਍ഀഀ ਍  㰀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀爀椀最栀琀∀㸀㐀⸀㈀ 㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀爀椀最栀琀∀㸀㌀⸀㌀ 㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍  㰀琀爀 戀最挀漀氀漀爀㴀∀⌀䌀㈀䈀䘀䌀䄀∀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀䈀爀愀渀Ⰰ 搀爀礀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀 ጀ‧㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀爀椀最栀琀∀㸀㘀 㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍ഀഀ ਍  㰀⼀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍䈀爀攀愀搀Ⰰ㰀戀爀㸀戀愀最攀氀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍봀 戀愀最攀氀ഀഀ

਍ഀഀ ਍  㰀琀爀 戀最挀漀氀漀爀㴀∀⌀䌀㈀䈀䘀䌀䄀∀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀ 猀氀椀挀攀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㤀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㌀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㘀ഀഀ

਍ഀഀ ਍  㰀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀 ጀ‧㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㌀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍䈀爀攀愀搀Ⰰ 挀漀爀渀戀爀攀愀搀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍ഀഀ ਍  㰀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍봀 洀甀昀昀椀渀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㠀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㈀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㘀ഀഀ

਍ഀഀ ਍  㰀琀爀 戀最挀漀氀漀爀㴀∀⌀䌀㈀䈀䘀䌀䄀∀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀 ጀ‧㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㘀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍䈀爀攀愀搀Ⰰ㰀戀爀㸀栀愀洀⸀ 戀甀渀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍ഀഀ ਍  㰀琀爀 戀最挀漀氀漀爀㴀∀⌀䌀㈀䈀䘀䌀䄀∀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀ 猀氀椀挀攀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㤀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㌀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㘀ഀഀ

਍ഀഀ ਍  㰀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀 ጀ‧㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㤀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍䈀爀攀愀搀Ⰰ㰀戀爀㸀瀀椀琀愀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍ഀഀ ਍  㰀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀ 猀氀椀挀攀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㈀⸀㜀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㈀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㔀ഀഀ

਍ഀഀ ਍  㰀琀爀 戀最挀漀氀漀爀㴀∀⌀䌀㈀䈀䘀䌀䄀∀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀 ጀ‧㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㌀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㤀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍䈀爀攀愀搀Ⰰ㰀戀爀㸀爀礀攀ഀഀ

਍ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀 ጀ‧㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍䈀爀攀愀搀Ⰰ㰀戀爀㸀猀漀甀爀搀漀甀最栀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀ 猀氀椀挀攀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㠀ഀഀ

਍ഀഀ ਍  㰀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀 ጀ‧㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀ 猀栀攀氀氀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㜀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㌀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㐀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍䈀爀攀愀搀Ⰰ㰀戀爀㸀眀愀昀昀氀攀ഀഀ

਍ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀 ጀ‧㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍䈀爀攀愀搀Ⰰ㰀戀爀㸀眀栀椀琀攀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀ 猀氀椀挀攀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㘀ഀഀ

਍ഀഀ ਍  㰀琀爀 戀最挀漀氀漀爀㴀∀⌀䌀㈀䈀䘀䌀䄀∀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀爀椀最栀琀∀㸀㈀⸀㤀 㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀爀椀最栀琀∀㸀㈀⸀㐀 㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍  㰀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⼀㌀ 挀甀瀀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㠀⸀㘀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㐀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㜀⸀㈀ഀഀ

਍ഀഀ ਍  㰀琀爀 戀最挀漀氀漀爀㴀∀⌀䌀㈀䈀䘀䌀䄀∀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀 ጀ‧㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㌀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍䌀攀爀攀愀氀Ⰰ 䌀栀攀攀爀椀漀猀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍ഀഀ ਍  㰀琀爀 戀最挀漀氀漀爀㴀∀⌀䌀㈀䈀䘀䌀䄀∀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀ 挀甀瀀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㔀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㄀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㐀ഀഀ

਍ഀഀ ਍  㰀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀 ጀ‧㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀㄀⸀㄀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍䌀攀爀攀愀氀Ⰰ 一甀琀爀椀ⴀ最爀愀椀渀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍ഀഀ ਍  㰀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍븀 挀甀瀀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㐀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㈀⸀㈀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㠀ഀഀ

਍ഀഀ ਍  㰀琀爀 戀最挀漀氀漀爀㴀∀⌀䌀㈀䈀䘀䌀䄀∀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀 ጀ‧㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㔀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍䌀攀爀攀愀氀Ⰰ 儀甀愀欀攀爀 伀愀琀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍ഀഀ ਍  㰀琀爀 戀最挀漀氀漀爀㴀∀⌀䌀㈀䈀䘀䌀䄀∀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍븀 挀甀瀀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㔀⸀㌀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㤀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㐀⸀㐀ഀഀ

਍ഀഀ ਍  㰀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀 ጀ‧㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㈀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍䌀攀爀攀愀氀Ⰰ㰀戀爀㸀匀栀爀搀⸀ 圀栀琀⸀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍ഀഀ ਍  㰀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀ 挀甀瀀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㤀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㈀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㜀ഀഀ

਍ഀഀ ਍  㰀琀爀 戀最挀漀氀漀爀㴀∀⌀䌀㈀䈀䘀䌀䄀∀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀 ጀ‧㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㈀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍䌀攀爀攀愀氀Ⰰ㰀戀爀㸀圀栀琀⸀ 䘀氀愀欀攀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍ഀഀ ਍  㰀琀爀 戀最挀漀氀漀爀㴀∀⌀䌀㈀䈀䘀䌀䄀∀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㈀⼀㌀ 挀甀瀀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㈀⸀㌀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㐀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㘀ഀഀ

਍ഀഀ ਍  㰀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀 ጀ‧㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㔀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍䌀爀愀挀欀攀爀猀Ⰰ 䴀攀氀戀愀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍ഀഀ ਍  㰀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㘀 挀爀愀挀欀攀爀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㔀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㌀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㈀ഀഀ

਍ഀഀ ਍  㰀琀爀 戀最挀漀氀漀爀㴀∀⌀䌀㈀䈀䘀䌀䄀∀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀 ጀ‧㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㐀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍䘀氀漀甀爀Ⰰ㰀戀爀㸀漀愀琀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍ഀഀ ਍  㰀琀爀 戀最挀漀氀漀爀㴀∀⌀䌀㈀䈀䘀䌀䄀∀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㈀⸀㔀 琀戀猀瀀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㈀⸀㘀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㠀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㠀ഀഀ

਍ഀഀ ਍  㰀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀 ጀ‧㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㌀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍䘀氀漀甀爀Ⰰ㰀戀爀㸀眀栀漀氀攀ⴀ眀栀攀愀琀⸀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍ഀഀ ਍  㰀琀爀㸀ഀഀ ਍ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀 ጀ‧㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀爀椀最栀琀∀㸀㌀⸀㌀ 㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀爀椀最栀琀∀㸀㈀⸀㜀 㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍  㰀⼀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍一漀漀搀氀攀猀Ⰰ㰀戀爀㸀攀最最ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍봀 挀甀瀀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㐀ഀഀ

਍ഀഀ ਍  㰀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀 ጀ‧㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㈀⸀㔀 琀戀猀瀀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㄀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㐀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㜀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍伀愀琀洀攀愀氀Ⰰ 瀀氀愀椀渀ഀഀ

਍ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀 ጀ‧㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍倀漀瀀挀漀爀渀Ⰰ 瀀漀瀀瀀攀搀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㌀ 挀甀瀀猀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㈀ഀഀ

਍ഀഀ ਍  㰀琀爀 戀最挀漀氀漀爀㴀∀⌀䌀㈀䈀䘀䌀䄀∀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀 ጀ‧㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍븀 漀甀渀挀攀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㠀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㈀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㘀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍刀椀挀攀Ⰰ㰀戀爀㸀眀栀椀琀攀ഀഀ

਍ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀 ጀ‧㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍刀椀挀攀Ⰰ㰀戀爀㸀眀椀氀搀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⼀㌀ 挀甀瀀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㐀ഀഀ

਍ഀഀ ਍  㰀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀 ጀ‧㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍봀 挀甀瀀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㤀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㐀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㔀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍匀瀀愀最栀攀琀琀椀Ⰰ 眀栀攀愀琀ഀഀ

਍ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀 ጀ‧㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍圀栀攀愀琀㰀戀爀㸀戀爀愀渀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍봀 挀甀瀀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀㈀⸀㌀ഀഀ

਍ഀഀ ਍  㰀琀爀 戀最挀漀氀漀爀㴀∀⌀䌀㈀䈀䘀䌀䄀∀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀 ጀ‧㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㌀ 琀戀猀瀀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㌀⸀㤀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㜀ഀഀ

਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㌀⸀㈀ഀഀ

਍  㰀⼀琀爀㸀ഀഀ
਍㰀瀀㸀ഀഀ In-
soluble gms ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
਍㰀瀀㸀ഀഀ Apple,
w/skin ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
 ਍㰀瀀㸀ഀഀ 1 small ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㈀⸀㠀ഀഀ

–
 ਍㰀瀀㸀ഀഀ 1/2 cup ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 2 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .7 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 1.3 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
 ਍㰀瀀㸀ഀഀ .5 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .7 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
਍㰀瀀㸀ഀഀ Apricots,
dried ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
–
 ਍㰀瀀㸀ഀഀ 4 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 3.5 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 1.8 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 1.7 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
 ਍㰀瀀㸀ഀഀ .5 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .7 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
਍㰀瀀㸀ഀഀ Banana ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
–
6
4
਍㰀瀀㸀ഀഀ Blue-
berries,
fresh ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
 ਍㰀瀀㸀ഀഀ 3/4 cup ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 1.4 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㌀ഀഀ

–
 ਍㰀瀀㸀ഀഀ 12 large ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 1.3 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .6 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .7 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
਍㰀瀀㸀ഀഀ Cherries,
canned ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ
–
 ਍㰀瀀㸀ഀഀ Currant,
dried ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
 ਍㰀瀀㸀ഀഀ 2 tbsp ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 0.4 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .2 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㈀ഀഀ

–
 ਍㰀瀀㸀ഀഀ 0.9 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .3 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .6 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
਍㰀瀀㸀ഀഀ Figs,
dried ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ
–
 ਍㰀瀀㸀ഀഀ Fruit
Cocktail ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
 ਍㰀瀀㸀ഀഀ 1/2 cup ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 2 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .7 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㌀ഀഀ

–
 ਍㰀瀀㸀ഀഀ 1.6 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 1.1 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .5 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
਍㰀瀀㸀ഀഀ Grapes,
red ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ
–
 ਍㰀瀀㸀ഀഀ Grapes,
white ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
 ਍㰀瀀㸀ഀഀ 15 small ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 0.6 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .3 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㌀ഀഀ

–
 ਍㰀瀀㸀ഀഀ 1 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .7 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .3 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
਍㰀瀀㸀ഀഀ Mango
flesh only ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ
–
 ਍㰀瀀㸀ഀഀ Canta-
loupe ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
 ਍㰀瀀㸀ഀഀ 1 cup ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 1.1 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .3 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㠀ഀഀ

–
–
 ਍㰀瀀㸀ഀഀ 1 cup ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 0.6 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .4 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .2 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
 ਍㰀瀀㸀ഀഀ 1 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
਍㰀瀀㸀ഀഀ Orange ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
 ਍㰀瀀㸀ഀഀ 1 small ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㈀⸀㤀ഀഀ

–
 ਍㰀瀀㸀ഀഀ 1/2 cup ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 2 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .7 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 1.3 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
 ਍㰀瀀㸀ഀഀ 1 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
਍㰀瀀㸀ഀഀ Pear,
canned ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
 ਍㰀瀀㸀ഀഀ 1/2 cup ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㌀⸀㜀ഀഀ

–
 ਍㰀瀀㸀ഀഀ 1 small ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 2.9 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 1.1 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 1.8 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
 ਍㰀瀀㸀ഀഀ 1.2 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
਍㰀瀀㸀ഀഀ Pineapple, fresh ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
 ਍㰀瀀㸀ഀഀ 3/4 cup ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㐀ഀഀ

–
 ਍㰀瀀㸀ഀഀ 2 medium ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 2.4 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 1.1 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 1.3 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
 ਍㰀瀀㸀ഀഀ .7 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
਍㰀瀀㸀ഀഀ Raisins ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
 ਍㰀瀀㸀ഀഀ 2 tbsp ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍　⸀㐀ഀഀ

–
 ਍㰀瀀㸀ഀഀ 1 cup ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 3.3 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .9 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 2.4 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
 ਍㰀瀀㸀ഀഀ 1.7 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
਍㰀瀀㸀ഀഀ Vegetables ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ Protein ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ Starch ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ Portion ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 眀椀搀琀栀㴀∀㄀㌀─∀ 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㰀猀琀爀漀渀最㸀䘀椀戀攀爀 最洀猀 㰀⼀猀琀爀漀渀最㸀ഀഀ

–
6.5
1.8
਍㰀瀀㸀ഀഀ Asparagus, cooked ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
 ਍㰀瀀㸀ഀഀ ½ cup ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 2.8 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 1.7 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㄀ഀഀ

਍㰀瀀㸀ഀഀ Bean
sprouts ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
 ਍㰀瀀㸀ഀഀ 1 cup ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㘀ഀഀ

–
 ਍㰀瀀㸀ഀഀ ½ cup ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 1.8 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .8 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 1 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍  㰀⼀琀爀㸀ഀഀ
–
 ਍㰀瀀㸀ഀഀ 1.2 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 1.2 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
਍㰀瀀㸀ഀഀ Brussel sprouts ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
–
 ਍㰀瀀㸀ഀഀ ½ cup ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 2.6 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 1.1 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 1.5 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
✓
਍㰀瀀㸀ഀഀ .7 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .8 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
਍㰀瀀㸀ഀഀ Carrots, fresh ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
–
 ਍㰀瀀㸀ഀഀ ½ cup ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 1 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .4 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .6 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
 ਍㰀瀀㸀ഀഀ 1 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
਍㰀瀀㸀ഀഀ Corn ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
 ਍㰀瀀㸀ഀഀ ½ cup ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㘀ഀഀ

਍㰀瀀㸀ഀഀ 1 cup ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .5 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .2 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .3 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
 ਍㰀瀀㸀ഀഀ 1.5 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
਍㰀瀀㸀ഀഀ Green
beans, cooked ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
 ਍㰀瀀㸀ഀഀ ½ cup ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㈀⸀㠀ഀഀ

–
–
1
0
Lettuce, arugula
–
.16
.12
Lettuce, chicory
–
1.16
.26
Lettuce, endive
–
1/2 cup
.16
਍㰀瀀㸀ഀഀ Lettuce, iceberg ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ
–
Lettuce, radicchio
–
.36
Lettuce, romaine
–
.3
Lettuce, watercress 1 cup
.03
–
 ਍㰀瀀㸀ഀഀ .7 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
਍㰀瀀㸀ഀഀ Peas, canned ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
 ਍㰀瀀㸀ഀഀ ½ cup ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㌀⸀㈀ഀഀ

–
 ਍㰀瀀㸀ഀഀ ½ cup ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 4.3 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 1.3 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 3 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
 ਍㰀瀀㸀ഀഀ 1 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
਍㰀瀀㸀ഀഀ Spinach, cooked ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
 ਍㰀瀀㸀ഀഀ ½ cup ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㘀ഀഀ

਍㰀瀀㸀ഀഀ 1/3 cup ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .8 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .3 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .5 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
 ਍㰀瀀㸀ഀഀ .8 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
਍㰀瀀㸀ഀഀ Tomato, fresh ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
 ਍㰀瀀㸀ഀഀ 1 med. ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀ഀഀ

਍㰀瀀㸀ഀഀ 1/3 cup ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 1.1 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .5 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .6 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
਍㰀瀀㸀ഀഀ V-8
juice ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
 ਍㰀瀀㸀ഀഀ ½ cup ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .7 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㈀ഀഀ

–
 ਍㰀瀀㸀ഀഀ ½ cup ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .7 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .3 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .4 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
਍㰀瀀㸀ഀഀ Zucchini, cooked ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ
–
਍㰀瀀㸀ഀഀ Soluble gms ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ In-
soluble gms ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
਍㰀瀀㸀ഀഀ Almonds ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
✓
–
਍㰀瀀㸀ഀഀ Black
beans, cooked ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
✓
਍㰀瀀㸀ഀഀ ½ cup ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 6.1 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 2.4 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㌀⸀㜀ഀഀ

–
 ਍㰀瀀㸀ഀഀ 4.7 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .5 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 4.2 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
਍㰀瀀㸀ഀഀ Brazil
nuts ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀 ጀ‧㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ
–
਍㰀瀀㸀ഀഀ Butter-
beans ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
✓
਍㰀瀀㸀ഀഀ ½ cup ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 6.9 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㈀⸀㜀ഀഀ

–
 ਍㰀瀀㸀ഀഀ ½ cup ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 4.3 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 1.3 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 3 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
਍㰀瀀㸀ഀഀ Coconut, dried ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀 ጀ‧㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ
–
਍㰀瀀㸀ഀഀ Coconut, fresh ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
✓
਍㰀瀀㸀ഀഀ 2 tbsp ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 1.1 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㄀ഀഀ

–
 ਍㰀瀀㸀ഀഀ 1 tbsp ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .5 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .2 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .3 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
਍㰀瀀㸀ഀഀ Kidney beans,
dark ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀 ጀ‧㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ
–
਍㰀瀀㸀ഀഀ Kidney beans,
light ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
✓
਍㰀瀀㸀ഀഀ ½ cup ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 7.9 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㈀ഀഀ

–
 ਍㰀瀀㸀ഀഀ ½ cup ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 5.2 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .6 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 4.6 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
਍㰀瀀㸀ഀഀ Lima
bean, cooked ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀 ጀ‧㰀⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ
–
਍㰀瀀㸀ഀഀ Navy
bean, cooked ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
✓
਍㰀瀀㸀ഀഀ ½ cup ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 6.5 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㈀⸀㈀ഀഀ

਍㰀瀀㸀ഀഀ ½ cup ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 6.1 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 1.4 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 4.7 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
 ਍㰀瀀㸀ഀഀ 4 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
਍㰀瀀㸀ഀഀ Peanuts, roasted ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
✓
਍㰀瀀㸀ഀഀ 10 large ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㘀ഀഀ

਍㰀瀀㸀ഀഀ 1 tbsp ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .8 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .2 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .6 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
 ਍㰀瀀㸀ഀഀ .3 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
਍㰀瀀㸀ഀഀ Split peas, cooked ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
✓
਍㰀瀀㸀ഀഀ ½ cup ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㌀⸀㄀ഀഀ

਍㰀瀀㸀ഀഀ 2 whole ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .3 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .1 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .2 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
਍㰀瀀㸀ഀഀ Soluble gms ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ Insoluble gms ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
Barley
✓
1/2 cup
cooked
.9
–
1/4 cup
trace
6
✓
਍㰀瀀㸀ഀഀ .7 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .3 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .4 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
਍㰀瀀㸀ഀഀ Bread,
wheat ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ
✓
਍㰀瀀㸀ഀഀ Bread,
bran ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
 ਍㰀瀀㸀ഀഀ 1 slice ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 1.5 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㈀ഀഀ

✓
਍㰀瀀㸀ഀഀ 1 2 in. cube ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 1.4 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .3 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 1.1 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
਍㰀瀀㸀ഀഀ Bread,
muffin ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ
✓
਍㰀瀀㸀ഀഀ Bread, French ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
 ਍㰀瀀㸀ഀഀ 1 slice ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .9 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㌀ഀഀ

✓
਍㰀瀀㸀ഀഀ ½ bun ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .7 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .2 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .5 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
਍㰀瀀㸀ഀഀ Bread, mixed-grain ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ
✓
਍㰀瀀㸀ഀഀ Bread, oatmeal ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
 ਍㰀瀀㸀ഀഀ ½ slice ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 1.2 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㌀ഀഀ

✓
਍㰀瀀㸀ഀഀ ½ ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .5 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .2 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .3 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
਍㰀瀀㸀ഀഀ Bread, pumper. ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ
✓
਍㰀瀀㸀ഀഀ Bread,
raisin ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
 ਍㰀瀀㸀ഀഀ 1 slice ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍㄀⸀㈀ഀഀ

–
 ਍㰀瀀㸀ഀഀ 1 slice ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 1.8 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .8 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 1 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍  㰀⼀琀爀㸀ഀഀ
✓
਍㰀瀀㸀ഀഀ .3 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .5 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
਍㰀瀀㸀ഀഀ Bread, tortilla ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
–
 ਍㰀瀀㸀ഀഀ 1 waffle ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .7 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .3 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .4 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍  㰀⼀琀爀㸀ഀഀ
✓
਍㰀瀀㸀ഀഀ .3 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .3 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
Bulgur, cooked
✓
1/2 cup
.5
਍㰀瀀㸀ഀഀ Cereal,
All Bran ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ
✓
਍㰀瀀㸀ഀഀ Cereal,
bran flakes ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
 ਍㰀瀀㸀ഀഀ ½ cup ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 2.1 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㠀ഀഀ

✓
਍㰀瀀㸀ഀഀ 1.25 cup ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 2.5 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 1.2 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 1.3 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
਍㰀瀀㸀ഀഀ Cereal,
Corn Flakes ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ
✓
਍㰀瀀㸀ഀഀ Cereal,
Fiber One ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
 ਍㰀瀀㸀ഀഀ ½ cup ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 11.9 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㠀ഀഀ

✓
਍㰀瀀㸀ഀഀ 2/3 cup ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 2.7 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .7 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 2 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
਍㰀瀀㸀ഀഀ Cereal,
Oat Bran ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ
✓
਍㰀瀀㸀ഀഀ Cereal, Puffed Rice ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
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 ਍㰀瀀㸀ഀഀ 1 cup ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 1 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㔀ഀഀ

✓
਍㰀瀀㸀ഀഀ ½ cup ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 2.2 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .8 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 1.4 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
਍㰀瀀㸀ഀഀ Cereal,
Raisin Bran ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ
✓
਍㰀瀀㸀ഀഀ Cereal,
Rice Krisp. ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
 ਍㰀瀀㸀ഀഀ 1 cup ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .3 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㄀ഀഀ

✓
਍㰀瀀㸀ഀഀ 2/3 cup ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 3.5 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .5 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 3 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
਍㰀瀀㸀ഀഀ Cereal, Special K ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ
✓
਍㰀瀀㸀ഀഀ Cereal,
Total ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
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 ਍㰀瀀㸀ഀഀ 1 cup ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 2.6 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㘀ഀഀ

✓
਍㰀瀀㸀ഀഀ ¾ cup ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 2.3 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .4 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 1.9 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
਍㰀瀀㸀ഀഀ Cereal, Wheaties ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ
✓
਍㰀瀀㸀ഀഀ Crackers, Matzo ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
 ਍㰀瀀㸀ഀഀ 1 cracker ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 1 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㔀ഀഀ

✓
਍㰀瀀㸀ഀഀ 5 slices ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 1.8 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .4 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 1.4 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
਍㰀瀀㸀ഀഀ Crackers, Saltine ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ
✓
਍㰀瀀㸀ഀഀ Crackers, Slt. Wh. ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
 ਍㰀瀀㸀ഀഀ 5 cracker ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .3 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㈀ഀഀ

✓
਍㰀瀀㸀ഀഀ 2.5 tbsp ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 1.8 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 1 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .8 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
਍㰀瀀㸀ഀഀ Flour,
rye ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀洀椀搀搀氀攀∀㸀㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ጀ㰠⼀搀椀瘀㸀㰀⼀琀搀㸀ഀഀ
✓
਍㰀瀀㸀ഀഀ Flour,
white ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
 ਍㰀瀀㸀ഀഀ 2.5 tbsp ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .6 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍    㰀琀搀 瘀愀氀椀最渀㴀∀琀漀瀀∀㸀ഀഀ

਍⸀㌀ഀഀ

✓
਍㰀瀀㸀ഀഀ 2.5 tbsp ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 2.1 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .3 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 1.8 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
Millet
–
1/2 cup, cooked
.6
✓
਍㰀瀀㸀ഀഀ .4 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 1 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
਍㰀瀀㸀ഀഀ Oatmeal, Crm. Wht ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
–
 ਍㰀瀀㸀ഀഀ 1/3 cup ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 2.7 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 1.4 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 1.3 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍  㰀⼀琀爀㸀ഀഀ
✓
਍㰀瀀㸀ഀഀ .1 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 1.9 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
਍㰀瀀㸀ഀഀ Pretzels ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
–
 ਍㰀瀀㸀ഀഀ 1/3 cup ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .5 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ trace ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .5 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍  㰀⼀琀爀㸀ഀഀ
✓
਍㰀瀀㸀ഀഀ .1 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .3 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
਍㰀瀀㸀ഀഀ Spaghetti, white ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
–
 ਍㰀瀀㸀ഀഀ ½ cup ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 2.7 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ .6 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 2.1 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍  㰀⼀琀爀㸀ഀഀ
✓
਍㰀瀀㸀ഀഀ 1 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ ਍㰀瀀㸀ഀഀ 11.3 ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
਍㰀瀀㸀ഀഀ Wheat
germ ਍㰀⼀瀀㸀㰀⼀琀搀㸀ഀഀ
–
਍  㰀搀椀瘀 愀氀椀最渀㴀∀挀攀渀琀攀爀∀㸀ഀഀ

਍㰀攀洀㸀 唀⸀匀⸀ 䐀攀瀀愀爀琀洀攀渀琀 漀昀 䄀最爀椀挀甀氀琀甀爀攀 爀攀挀漀洀洀攀渀搀猀 ㈀㔀ⴀ㌀　 最爀愀洀猀 漀昀 搀愀椀氀礀 昀椀戀攀爀 椀渀琀愀欀攀⸀ 㰀⼀攀洀㸀ഀഀ

਍ഀഀ ਍㰀℀ⴀⴀ  吀椀瀀猀  ⴀⴀ㸀ഀഀ ਍㰀瀀㸀ഀഀ Fiber Tips ਍㰀⼀瀀㸀ഀഀ ਍ഀഀ

਍㰀猀琀爀漀渀最㸀䤀渀猀漀氀甀戀氀攀 䘀椀戀攀爀㰀⼀猀琀爀漀渀最㸀 瀀愀猀猀攀猀 琀栀爀漀甀最栀 琀栀攀 椀渀琀攀猀琀椀渀攀猀 挀漀洀瀀氀攀琀攀氀礀 椀渀 琀愀挀琀 愀渀搀 椀猀 爀攀猀瀀漀渀猀椀戀氀攀 昀漀爀 瀀爀攀瘀攀渀琀椀渀最 挀漀渀猀琀椀瀀愀琀椀漀渀Ⰰ 爀攀洀漀瘀椀渀最 琀漀砀椀挀 眀愀猀琀攀 昀爀漀洀 琀栀攀 挀漀氀漀渀Ⰰ 愀渀搀 戀愀氀愀渀挀椀渀最 琀栀攀 愀挀椀搀椀琀礀 椀渀 琀栀攀 椀渀琀攀猀琀椀渀攀猀⸀㰀戀爀㸀ഀഀ Soluble Fiber binds with fatty acids lowering total cholesterol and reducing the risk of heart disease. It also slows down the absorption of sugar which helps to regulate blood sugar in those with diabetes. ਍㰀⼀瀀㸀ഀഀ ਍㰀瀀㸀ഀഀ Carbohydrates vs. Starches
਍吀漀 最攀琀 琀栀攀 戀攀猀琀 爀攀猀甀氀琀猀 昀爀漀洀 礀漀甀爀 挀氀攀愀渀猀椀渀最 瀀爀漀挀攀猀猀 眀攀 爀攀挀漀洀洀攀渀搀 琀栀愀琀 礀漀甀 搀漀渀✀琀 洀椀砀 猀琀愀爀挀栀攀猀 眀椀琀栀 瀀爀漀琀攀椀渀猀 搀甀爀椀渀最 挀氀攀愀渀猀椀渀最⸀ 吀栀攀猀攀 昀漀漀搀 最爀漀甀瀀猀 愀爀攀 琀栀攀 栀愀爀搀攀猀琀 琀漀 搀椀最攀猀琀 愀渀搀 椀琀 琀愀欀攀猀 搀椀昀昀攀爀攀渀琀 搀椀最攀猀琀椀瘀攀 昀氀甀椀搀猀 琀漀 戀爀攀愀欀 琀栀攀洀 搀漀眀渀⸀ 圀栀攀渀 挀漀洀戀椀渀攀搀Ⰰ 琀栀攀 搀椀最攀猀琀椀瘀攀 昀氀甀椀搀猀 瀀愀爀琀椀愀氀氀礀 渀攀甀琀爀愀氀椀稀攀 攀愀挀栀 漀琀栀攀爀 瀀爀攀瘀攀渀琀椀渀最 琀漀琀愀氀 搀椀最攀猀琀椀漀渀Ⰰ 眀栀椀挀栀 氀攀愀搀猀 琀漀 戀氀漀愀琀椀渀最Ⰰ 最愀猀Ⰰ 挀漀渀猀琀椀瀀愀琀椀漀渀Ⰰ 攀琀挀⸀ഀഀ

਍ഀഀ

਍伀昀琀攀渀 琀椀洀攀ᤀ猠 猀琀愀爀挀栀攀猀 愀渀搀 挀愀爀戀漀栀礀搀爀愀琀攀猀 愀爀攀 挀漀渀猀椀搀攀爀攀搀 琀栀攀 猀愀洀攀Ⰰ 栀漀眀攀瘀攀爀 琀栀攀爀攀 椀猀 愀 搀椀昀昀攀爀攀渀挀攀⸀ 吀漀 栀攀氀瀀 礀漀甀 椀搀攀渀琀椀昀礀 琀栀攀 搀椀昀昀攀爀攀渀挀攀 眀攀✀瘀攀 氀椀猀琀攀搀 猀漀洀攀 椀洀瀀漀爀琀愀渀琀 琀椀瀀猀 戀攀氀漀眀⸀ഀഀ

਍㰀甀氀㸀ഀഀ ਍㰀氀椀㸀䄀氀氀 猀琀愀爀挀栀攀猀 愀爀攀 挀愀爀戀漀栀礀搀爀愀琀攀猀 戀甀琀 渀漀琀 愀氀氀 挀愀爀戀漀栀礀搀爀愀琀攀猀 愀爀攀 猀琀愀爀挀栀攀猀⸀㰀⼀氀椀㸀ഀഀ
  • A starch is a carbohydrate that has low or no water content; i.e. breads and potatoes
    • ਍㰀氀椀㸀䘀漀漀搀猀 氀椀欀攀 昀爀甀椀琀 愀爀攀 挀漀渀猀椀搀攀爀攀搀 愀 挀愀爀戀漀栀礀搀爀愀琀攀 戀攀挀愀甀猀攀 漀昀 琀栀攀椀爀 栀椀最栀 猀甀最愀爀 挀漀渀琀攀渀琀 戀甀琀 琀栀攀礀 愀爀攀 渀漀琀 愀 猀琀愀爀挀栀 戀攀挀愀甀猀攀 漀昀 琀栀攀椀爀 栀椀最栀 眀愀琀攀爀 挀漀渀琀攀渀琀⸀㰀⼀氀椀㸀ഀഀ
  • The higher the water content in food the easier it is to digest.
    • ਍㰀⼀甀氀㸀ഀഀ ਍㰀猀挀爀椀瀀琀㸀ഀഀ window.print(); ਍㰀⼀猀挀爀椀瀀琀㸀ഀഀ ਍㰀⼀栀琀洀氀㸀ഀഀ