{"id":10763,"date":"2025-03-23T00:00:41","date_gmt":"2025-03-23T00:00:41","guid":{"rendered":"https:\/\/fitolympia.com\/?p=10763"},"modified":"2025-03-23T17:40:57","modified_gmt":"2025-03-23T17:40:57","slug":"11-reasons-why-berries-are-among-the-healthiest-foods-on-earth","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/11-reasons-why-berries-are-among-the-healthiest-foods-on-earth\/","title":{"rendered":"11 \u0623\u0633\u0628\u0627\u0628 \u0644\u0645\u0627\u0630\u0627 \u0627\u0644\u062a\u0648\u062a \u0647\u064a \u0645\u0646 \u0628\u064a\u0646 \u0623\u0635\u062d \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0639\u0644\u0649 \u0648\u062c\u0647 \u0627\u0644\u0623\u0631\u0636"},"content":{"rendered":"<\/p>\n<p>\u0627\u0644\u062a\u0648\u062a \u0647\u064a \u0645\u0646 \u0628\u064a\u0646 \u0623\u0635\u062d \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0623\u0643\u0644\u0647\u0627.<\/p>\n<p>\u0641\u0647\u064a \u0644\u0630\u064a\u0630\u0629 \u0648\u0645\u063a\u0630\u064a\u0629\u060c \u0648\u062a\u0648\u0641\u0631 \u0639\u062f\u062f\u064b\u0627 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u0631\u0627\u0626\u0639\u0629.<\/p>\n<p>\u0625\u0644\u064a\u0643 11 \u0633\u0628\u0628\u064b\u0627 \u0648\u062c\u064a\u0647\u064b\u0627 \u0644\u062a\u0636\u0645\u064a\u0646 \u0627\u0644\u062a\u0648\u062a \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/images-prod.healthline.com\/hlcmsresource\/images\/AN_images\/reasons-to-eat-berries-1296x728-feature.jpg?w=1155&amp;h=1528\" alt=\"\" \/><\/figure>\n<h2>1. \u0645\u062d\u0645\u0644\u0629 \u0628\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.preventdisease.com\/images\/berries.jpg\" alt=\"\" \/><\/figure>\n<p>\u064a\u062d\u062a\u0648\u064a \u0627\u0644\u062a\u0648\u062a \u0639\u0644\u0649 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629\u060c \u0648\u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u062c\u0630\u0648\u0631 \u0627\u0644\u062d\u0631\u0629 \u062a\u062d\u062a \u0627\u0644\u0633\u064a\u0637\u0631\u0629.<\/p>\n<p>\u0627\u0644\u062c\u0630\u0648\u0631 \u0627\u0644\u062d\u0631\u0629 \u0647\u064a \u062c\u0632\u064a\u0626\u0627\u062a \u063a\u064a\u0631 \u0645\u0633\u062a\u0642\u0631\u0629 \u0645\u0641\u064a\u062f\u0629 \u0628\u0643\u0645\u064a\u0627\u062a \u0635\u063a\u064a\u0631\u0629 \u0648\u0644\u0643\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0644\u062d\u0642 \u0627\u0644\u0636\u0631\u0631 \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0639\u0646\u062f\u0645\u0627 \u062a\u0635\u0628\u062d \u0623\u0639\u062f\u0627\u062f\u0647\u0627 \u0645\u0631\u062a\u0641\u0639\u0629 \u062c\u062f\u0627\u060c \u0645\u0645\u0627 \u062a\u0633\u0628\u0628 \u0641\u064a \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u062a\u0623 \u0627\u0644\u0645\u0624\u0633\u062f.<\/p>\n<p>\u0627\u0644\u062a\u0648\u062a \u0647\u064a \u0645\u0635\u062f\u0631 \u0643\u0628\u064a\u0631 \u0644\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629\u060c \u0645\u062b\u0644 \u0623\u0646\u062b\u0648\u0633\u064a\u0627\u0646\u064a\u0646\u060c \u062d\u0645\u0636 \u0625\u064a\u0644\u0627\u062c\u064a\u0643\u060c \u0648\u0631\u064a\u0633\u0641\u064a\u0631\u0627\u062a\u0631\u0648\u0644. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062d\u0645\u0627\u064a\u0629 \u0627\u0644\u062e\u0644\u0627\u064a\u0627\u060c \u0642\u062f \u062a\u0642\u0644\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0631\u0643\u0628\u0627\u062a \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0623\u0645\u0631\u0627\u0636.<\/p>\n<p>\u0648\u0623\u0638\u0647\u0631\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u0644\u062a\u0648\u062a \u0648\u0627\u0644\u0639\u0644\u064a\u0642 \u0648\u0627\u0644\u062a\u0648\u062a \u0644\u062f\u064a\u0647\u0627 \u0623\u0639\u0644\u0649 \u0646\u0634\u0627\u0637 \u0645\u0636\u0627\u062f \u0644\u0644\u0623\u0643\u0633\u062f\u0629 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0645\u0633\u062a\u0647\u0644\u0643\u0629 \u0639\u0627\u062f\u0629\u060c \u0628\u062c\u0627\u0646\u0628 \u0627\u0644\u0631\u0645\u0627\u0646.<\/p>\n<p>\u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u060c \u0623\u0643\u062f\u062a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0641\u064a \u0627\u0644\u062a\u0648\u062a \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u062a\u0623\u062f\u064a.<\/p>\n<p>\u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u064a \u0627\u0644\u0631\u062c\u0627\u0644 \u0627\u0644\u0623\u0635\u062d\u0627\u0621 \u0623\u0646 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0648\u0627\u062d\u062f\u060c 10 \u0623\u0648\u0642\u064a\u0629 (300 \u063a\u0631\u0627\u0645) \u062c\u0632\u0621 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a \u0633\u0627\u0639\u062f \u0641\u064a \u062d\u0645\u0627\u064a\u0629 \u0627\u0644\u062d\u0645\u0636 \u0627\u0644\u0646\u0648\u0648\u064a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0647\u0645 \u0636\u062f \u0627\u0644\u0636\u0631\u0631 \u0627\u0644\u062c\u0630\u0648\u0631 \u0627\u0644\u062d\u0631\u0629.<\/p>\n<p>\u0641\u064a \u062f\u0631\u0627\u0633\u0629 \u0623\u062e\u0631\u0649 \u0641\u064a \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0623\u0635\u062d\u0627\u0621\u060c \u062a\u0646\u0627\u0648\u0644 17 \u0623\u0648\u0642\u064a\u0629 (500 \u063a\u0631\u0627\u0645) \u0645\u0646 \u0644\u0628 \u0627\u0644\u0641\u0631\u0627\u0648\u0644\u0629 \u0643\u0644 \u064a\u0648\u0645 \u0644\u0645\u062f\u0629 30 \u064a\u0648\u0645\u0627 \u0627\u0646\u062e\u0641\u0636 \u0639\u0644\u0627\u0645\u0629 \u0627\u0644\u0645\u0648\u0627\u0644\u064a\u0629 \u0644\u0644\u0623\u0643\u0633\u062f\u0629 \u0628\u0646\u0633\u0628\u0629 38\u066a.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0645\u0644\u062e\u0635<\/strong>\u00a0\u0627\u0644\u062a\u0648\u062a \u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0643\u0633\u062f\u0629 \u0645\u062b\u0644 anthocyanins\u060c \u0648\u0627\u0644\u062a\u064a \u0642\u062f \u062a\u062d\u0645\u064a \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0645\u0646 \u0636\u0631\u0631 \u0627\u0644\u062c\u0630\u0648\u0631 \u0627\u0644\u062d\u0631\u0629.<\/p>\n<\/blockquote>\n<h2>2. \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0648\u0627\u0633\u062a\u062c\u0627\u0628\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646<\/h2>\n<p>\u0642\u062f \u064a\u062d\u0633\u0646 \u0627\u0644\u062a\u0648\u062a \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0648\u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646.<\/p>\n<p>\u062a\u0634\u064a\u0631 \u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646\u0628\u0648\u0628 \u0627\u0644\u0627\u062e\u062a\u0628\u0627\u0631 \u0648\u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0628\u0634\u0631\u064a\u0629 \u0625\u0644\u0649 \u0623\u0646\u0647\u0627 \u0642\u062f \u062a\u062d\u0645\u064a \u062e\u0644\u0627\u064a\u0627\u0643 \u0645\u0646 \u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645\u060c \u0648\u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646\u060c \u0648\u062a\u0642\u0644\u0644 \u0645\u0646 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0648\u0627\u0633\u062a\u062c\u0627\u0628\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646 \u0644\u0644\u0648\u062c\u0628\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.<\/p>\n<p>\u0627\u0644\u0623\u0647\u0645 \u0645\u0646 \u0630\u0644\u0643\u060c \u0647\u0630\u0647 \u0627\u0644\u0622\u062b\u0627\u0631 \u064a\u0628\u062f\u0648 \u0623\u0646 \u062a\u062d\u062f\u062b \u0641\u064a \u0643\u0644 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u0627\u0644\u0623\u0635\u062d\u0627\u0621 \u0648\u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646.<\/p>\n<p>\u0641\u064a \u062f\u0631\u0627\u0633\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u064a \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0623\u0635\u062d\u0627\u0621\u060c \u062a\u0646\u0627\u0648\u0644 5 \u0623\u0648\u0642\u064a\u0629 (150 \u063a\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u0641\u0631\u0627\u0648\u0644\u0629 \u0627\u0644\u0645\u0637\u0647\u0631\u0629 \u0623\u0648 \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0645\u062e\u062a\u0644\u0637 \u0645\u0639 \u0627\u0644\u062e\u0628\u0632 \u0623\u062f\u0649 \u0625\u0644\u0649 \u0627\u0646\u062e\u0641\u0627\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646 \u0628\u0646\u0633\u0628\u0629 24-26\u066a \u060c \u0645\u0642\u0627\u0631\u0646\u0629 \u0645\u0639 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u062e\u0628\u0632 \u0648\u062d\u062f\u0647 .<\/p>\n<p>\u0648\u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643\u060c \u0641\u064a \u062f\u0631\u0627\u0633\u0629 \u0644\u0645\u062f\u0629 \u0633\u062a\u0629 \u0623\u0633\u0627\u0628\u064a\u0639\u060c \u0634\u0647\u062f\u062a \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0627\u0644\u0633\u0645\u0646\u0629 \u0627\u0644\u0645\u0641\u0631\u0637\u0629 \u0645\u0639 \u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u0634\u0631\u0628\u0648\u0627 \u0639\u0635\u064a\u0631 \u0627\u0644\u062a\u0648\u062a \u0645\u0631\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u062a\u062d\u0633\u064a\u0646\u0627\u062a \u0623\u0643\u0628\u0631 \u0641\u064a \u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646 \u0645\u0646 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u0627\u0633\u062a\u0647\u0644\u0643\u0648\u0627 \u0627\u0644\u0639\u0635\u0627\u0626\u0631 \u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a .<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0645\u0644\u062e\u0635<\/strong>\u00a0\u0642\u062f \u064a\u062d\u0633\u0646 \u0627\u0644\u062a\u0648\u062a \u0645\u0646 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0648\u0627\u0633\u062a\u062c\u0627\u0628\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646 \u0639\u0646\u062f \u062a\u0646\u0627\u0648\u0644\u0647 \u0645\u0639 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0623\u0648 \u062a\u0636\u0645\u064a\u0646\u0647 \u0641\u064a \u0627\u0644\u0639\u0635\u0627\u0626\u0631.<\/p>\n<\/blockquote>\n<h2>3. \u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u0627\u0644\u0623\u0644\u064a\u0627\u0641<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.hopkinsmedicine.org\/-\/media\/images\/health\/3_-wellness\/heart-health\/heart-berries-hero.ashx?h=500&amp;la=en&amp;mh=500&amp;mw=1300&amp;w=1297&amp;hash=C83B2344886625CE639E5E18FB09166BE67C1F35\" alt=\"\" \/><\/figure>\n<p>\u0627\u0644\u062a\u0648\u062a \u0647\u064a \u0645\u0635\u062f\u0631 \u062c\u064a\u062f \u0644\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646. \u062a\u0638\u0647\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u064a\u0628\u0637\u0626 \u062d\u0631\u0643\u0629 \u0627\u0644\u0637\u0639\u0627\u0645 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a\u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062c\u0648\u0639 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0627\u0633\u062a\u0643\u0645\u0627\u0645.<\/p>\n<p>\u0642\u062f \u064a\u0642\u0644\u0644 \u0647\u0630\u0627 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0648\u062a\u062c\u0639\u0644 \u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0648\u0632\u0646 \u0623\u0633\u0647\u0644.<\/p>\n<p>\u0645\u0627 \u0647\u0648 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0630\u0644\u0643\u060c \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0645\u062a\u0635 \u0645\u0646 \u0648\u062c\u0628\u0627\u062a \u0645\u062e\u062a\u0644\u0637\u0629. \u0648\u062c\u062f\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0645\u0636\u0627\u0639\u0641\u0629 \u0643\u0645\u064a\u0629 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062c\u0639\u0644\u0643 \u062a\u0645\u062a\u0635 \u0645\u0627 \u064a\u0635\u0644 \u0625\u0644\u0649 130 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0642\u0644 \u0641\u064a \u0627\u0644\u064a\u0648\u0645.<\/p>\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u064a\u0639\u0646\u064a \u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a \u0623\u0646\u0647\u0627 \u0645\u0646\u062e\u0641\u0636\u0629 \u0641\u064a \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0647\u0636\u0645 \u0623\u0648 \u0635\u0627\u0641\u064a \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c \u0648\u0627\u0644\u062a\u064a \u064a\u062a\u0645 \u062d\u0633\u0627\u0628\u0647\u0627 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0637\u0631\u062d \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0625\u062c\u0645\u0627\u0644\u064a\u0629.<\/p>\n<p>\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0639\u062f\u062f \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0644\u0640 3.5 \u0623\u0648\u0642\u064a\u0629 (100 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u062a\u0648\u062a:<\/p>\n<ul>\n<li><strong>\u0627\u0644\u062a\u0648\u062a:<\/strong>\u00a011.9 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c 6.5 \u0645\u0646\u0647\u0627 \u0623\u0644\u064a\u0627\u0641<\/li>\n<li><strong>\u0627\u0644\u0639\u0644\u064a\u0642:<\/strong>\u00a010.2 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c 5.3 \u0645\u0646\u0647\u0627 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641<\/li>\n<li><strong>\u0627\u0644\u0641\u0631\u0627\u0648\u0644\u0629:<\/strong>\u00a07.7 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c 2.0 \u0645\u0646\u0647\u0627 \u0623\u0644\u064a\u0627\u0641<\/li>\n<li><strong>\u0627\u0644\u062a\u0648\u062a:<\/strong>\u00a014.5 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c 2.4 \u0645\u0646\u0647\u0627 \u0623\u0644\u064a\u0627\u0641<\/li>\n<\/ul>\n<p>\u0644\u0627\u062d\u0638 \u0623\u0646 \u062d\u062c\u0645 \u0627\u0644\u062d\u0635\u0629 \u0627\u0644\u0646\u0645\u0648\u0630\u062c\u064a \u0644\u0644\u0648\u062a \u0647\u0648 \u0643\u0648\u0628 1\u060c \u0648\u0627\u0644\u0630\u064a \u064a\u062a\u062d\u0648\u0644 \u0625\u0644\u0649 \u062d\u0648\u0627\u0644\u064a 4.4-5.3 \u0623\u0648\u0642\u064a\u0629 (125-150 \u063a\u0631\u0627\u0645) \u062d\u0633\u0628 \u0627\u0644\u0646\u0648\u0639.<\/p>\n<p>\u0628\u0633\u0628\u0628 \u0645\u062d\u062a\u0648\u0627\u0647\u0627 \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0635\u0627\u0641\u064a\u0629 \u060c \u0627\u0644\u062a\u0648\u062a \u0647\u064a \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u062f\u064a\u0629 \u0627\u0644\u063a\u0630\u0627\u0621.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0645\u0644\u062e\u0635<\/strong>\u00a0\u064a\u062d\u062a\u0648\u064a \u0627\u0644\u062a\u0648\u062a \u0639\u0644\u0649 \u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0648\u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0627\u0645\u062a\u0644\u0627\u0621\u060c \u0648\u0643\u0630\u0644\u0643 \u064a\u0642\u0644\u0644 \u0627\u0644\u0634\u0647\u064a\u0629 \u0648\u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u062a\u0635\u0647\u0627 \u062c\u0633\u0645\u0643 \u0645\u0646 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0645\u062e\u062a\u0644\u0637\u0629.<\/p>\n<\/blockquote>\n<h2>4. \u062a\u0648\u0641\u064a\u0631 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn1.byjus.com\/wp-content\/uploads\/2019\/04\/Nutrients2.png\" alt=\"\" \/><\/figure>\n<p>\u0627\u0644\u062a\u0648\u062a \u0645\u0646\u062e\u0641\u0636\u0629 \u0641\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0645\u063a\u0630\u064a\u0629 \u0644\u0644\u063a\u0627\u064a\u0629. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0643\u0648\u0646\u0647\u0627 \u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0643\u0633\u062f\u0629\u060c \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646.<\/p>\n<p>\u0627\u0644\u062a\u0648\u062a\u060c \u0648\u062e\u0627\u0635\u0629 \u0627\u0644\u0641\u0631\u0627\u0648\u0644\u0629\u060c \u0647\u064a \u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u0641\u064a\u062a\u0627\u0645\u064a\u0646 C. \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u060c 1 \u0643\u0648\u0628 (150 \u063a\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u0641\u0631\u0627\u0648\u0644\u0629 \u064a\u0648\u0641\u0631 \u0636\u062e\u0645 150\u066a \u0645\u0646 RDI \u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 C.<\/p>\n<p>\u0628\u0627\u0633\u062a\u062b\u0646\u0627\u0621 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062c) \u060c \u062c\u0645\u064a\u0639 \u0627\u0644\u062a\u0648\u062a \u0645\u062a\u0634\u0627\u0628\u0647\u0629 \u0625\u0644\u0649 \u062d\u062f \u0645\u0627 \u0645\u0646 \u062d\u064a\u062b \u0645\u062d\u062a\u0648\u0627\u0647\u0627 \u0645\u0646 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646.<\/p>\n<p>\u0648\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0645\u0646 3.5 \u0623\u0648\u0642\u064a\u0629 (100 \u063a\u0631\u0627\u0645) \u0645\u0646 \u062d\u0635\u0629 \u0627\u0644\u0639\u0644\u064a\u0642:<\/p>\n<ul>\n<li><strong>\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629:<\/strong>\u00a043<\/li>\n<li><strong>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 C:<\/strong>\u00a035\u066a \u0645\u0646 \u0627\u0644\u0645\u062f\u0627\u0648\u0627\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0645\u0631\u062c\u0639\u064a\u0629 (RDI)<\/li>\n<li><strong>\u0627\u0644\u0645\u0646\u063a\u0646\u064a\u0632:<\/strong>\u00a032\u066a \u0645\u0646 RDI<\/li>\n<li><strong>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 K1:<\/strong>\u00a025\u066a \u0645\u0646 RDI<\/li>\n<li><strong>\u0627\u0644\u0646\u062d\u0627\u0633:<\/strong>\u00a08\u066a \u0645\u0646 RDI<\/li>\n<li><strong>\u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643:<\/strong>\u00a06\u066a \u0645\u0646 RDI<\/li>\n<\/ul>\n<p>\u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u06443.5 \u0623\u0648\u0642\u064a\u0629 (100 \u063a\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u062a\u0648\u062a \u064a\u062a\u0631\u0627\u0648\u062d \u0645\u0646 32 \u0644\u0644\u0641\u0631\u0627\u0648\u0644\u0629 \u0625\u0644\u0649 57 \u0627\u0644\u062a\u0648\u062a\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644 \u0627\u0644\u062a\u0648\u062a \u0628\u0639\u0636 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0623\u0642\u0644 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u062d\u0648\u0644\u0647\u0627.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0645\u0644\u062e\u0635<\/strong>\u00a0\u0627\u0644\u062a\u0648\u062a \u0645\u0646\u062e\u0641\u0636\u0629 \u0641\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u062d\u062a\u0649 \u0627\u0644\u0622\u0646 \u063a\u0646\u064a\u0629 \u0641\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646\u060c \u0648\u062e\u0627\u0635\u0629 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 C \u0648\u0627\u0644\u0645\u0646\u063a\u0646\u064a\u0632.<\/p>\n<\/blockquote>\n<h2>5. \u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0645\u0643\u0627\u0641\u062d\u0629 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628<\/h2>\n<p>\u0627\u0644\u062a\u0648\u062a \u0644\u0647\u0627 \u062e\u0635\u0627\u0626\u0635 \u0642\u0648\u064a\u0629 \u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a.<\/p>\n<p>\u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u0647\u0648 \u062f\u0641\u0627\u0639 \u0627\u0644\u062c\u0633\u0645 \u0636\u062f \u0627\u0644\u0639\u062f\u0648\u0649 \u0623\u0648 \u0627\u0644\u0625\u0635\u0627\u0628\u0629.<\/p>\n<p>\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0641\u0625\u0646 \u0623\u0646\u0645\u0627\u0637 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u062d\u062f\u064a\u062b\u0629 \u063a\u0627\u0644\u0628\u0627\u064b \u0645\u0627 \u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u062a\u0647\u0627\u0628 \u0645\u0641\u0631\u0637 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644 \u0628\u0633\u0628\u0628 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0625\u062c\u0647\u0627\u062f\u060c \u0648\u0639\u062f\u0645 \u0643\u0641\u0627\u064a\u0629 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a\u060c \u0648\u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u063a\u064a\u0631 \u0627\u0644\u0635\u062d\u064a\u0629.<\/p>\n<p>\u0648\u064a\u0639\u062a\u0642\u062f \u0623\u0646 \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a \u0627\u0644\u0645\u0632\u0645\u0646\u0629 \u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u062d\u0627\u0644\u0627\u062a \u0645\u062b\u0644 \u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a \u0648\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0633\u0645\u0646\u0629.<\/p>\n<p>\u062a\u0634\u064a\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0625\u0644\u0649 \u0623\u0646 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0641\u064a \u0627\u0644\u062a\u0648\u062a \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u064a\u0629.<\/p>\n<p>\u0641\u064a \u062f\u0631\u0627\u0633\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u064a \u0627\u0644\u0646\u0627\u0633 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\u060c \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u0634\u0631\u0628\u0648\u0646 \u0645\u0634\u0631\u0648\u0628 \u0627\u0644\u0641\u0631\u0627\u0648\u0644\u0629 \u0645\u0639 \u0648\u062c\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c \u0648\u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u062f\u0647\u0648\u0646 \u0644\u0627\u062d\u0638\u062a \u0627\u0646\u062e\u0641\u0627\u0636\u0627 \u0623\u0643\u062b\u0631 \u0623\u0647\u0645\u064a\u0629 \u0641\u064a \u0628\u0639\u0636 \u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u062a\u0647\u0627\u0628\u064a\u0629 \u0645\u0646 \u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u062a\u062d\u0643\u0645 .<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0645\u0644\u062e\u0635<\/strong>\u00a0\u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0648\u062a \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u0648\u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u063a\u064a\u0631\u0647\u0627 \u0645\u0646 \u0627\u0644\u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u0629.<\/p>\n<\/blockquote>\n<h2>6. \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062e\u0641\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0641\u064a \u0627\u0644\u062f\u0645<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/post.medicalnewstoday.com\/wp-content\/uploads\/sites\/3\/2020\/02\/322284_2200-732x549.jpg\" alt=\"\" \/><\/figure>\n<p>\u0627\u0644\u062a\u0648\u062a \u0647\u0648 \u063a\u0630\u0627\u0621 \u0635\u062d\u064a \u0644\u0644\u0642\u0644\u0628.<\/p>\n<p>\u0648\u0642\u062f \u062b\u0628\u062a \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0623\u0633\u0648\u062f \u0648\u0627\u0644\u0641\u0631\u0627\u0648\u0644\u0629 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062e\u0641\u0636 \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0641\u064a \u0627\u0644\u062f\u0645 \u0641\u064a \u0627\u0644\u0646\u0627\u0633 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0627\u0644\u0633\u0645\u0646\u0629 \u0627\u0644\u0645\u0641\u0631\u0637\u0629 \u0623\u0648 \u0645\u062a\u0644\u0627\u0632\u0645\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/p>\n<p>\u0641\u064a \u062f\u0631\u0627\u0633\u0629 \u0644\u0645\u062f\u0629 8 \u0623\u0633\u0627\u0628\u064a\u0639\u060c \u0634\u0647\u062f\u062a \u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0645\u062a\u0644\u0627\u0632\u0645\u0629 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0630\u064a\u0646 \u062a\u0646\u0627\u0648\u0644\u0648\u0627 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0645\u0635\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0641\u0631\u0627\u0648\u0644\u0629 \u0627\u0644\u0645\u062c\u0641\u0641\u0629 \u0628\u0627\u0644\u062a\u062c\u0645\u064a\u062f \u064a\u0648\u0645\u064a\u0627 \u0627\u0646\u062e\u0641\u0627\u0636 \u0628\u0646\u0633\u0628\u0629 11\u066a \u0641\u064a \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 LDL (\u0633\u064a\u0626\u0629).<\/p>\n<p>\u0645\u0627 \u0647\u0648 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0630\u0644\u0643\u060c \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0648\u062a \u0641\u064a \u0645\u0646\u0639 \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 LDL \u0645\u0646 \u0623\u0646 \u062a\u0635\u0628\u062d \u0645\u0624\u0643\u0633\u062f\u0629 \u0623\u0648 \u0627\u0644\u062a\u0627\u0644\u0641\u0629\u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0639\u062a\u0642\u062f \u0623\u0646 \u0639\u0627\u0645\u0644 \u0627\u0644\u062e\u0637\u0631 \u0627\u0644\u0631\u0626\u064a\u0633\u064a \u0644\u0645\u0631\u0636 \u0627\u0644\u0642\u0644\u0628 .<\/p>\n<p>\u0641\u064a \u062f\u0631\u0627\u0633\u0629 \u062a\u0633\u064a\u0637\u0631 \u0639\u0644\u064a\u0647\u0627 \u0641\u064a \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0627\u0644\u0633\u0645\u0646\u0629 \u0627\u0644\u0645\u0641\u0631\u0637\u0629, \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0646\u0627\u0648\u0644\u0648\u0646 1.5 \u0623\u0648\u0642\u064a\u0629 (50 \u063a\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0645\u062c\u0641\u0641 \u062a\u062c\u0645\u064a\u062f \u0644\u0645\u062f\u0629 8 \u0623\u0633\u0627\u0628\u064a\u0639 \u0644\u0627\u062d\u0638\u062a \u0627\u0646\u062e\u0641\u0627\u0636\u0627 \u0628\u0646\u0633\u0628\u0629 28\u066a \u0641\u064a \u0645\u0633\u062a\u0648\u064a\u0627\u062a LDL \u0627\u0644\u0645\u0624\u0633\u062f\u0629 .<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0645\u0644\u062e\u0635<\/strong>\u00a0\u0648\u0642\u062f \u062b\u0628\u062a \u0623\u0646 \u0627\u0644\u062a\u0648\u062a \u064a\u062e\u0641\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0641\u064a \u0627\u0644\u062f\u0645 (\u0627\u0644\u0633\u064a\u0626\u0629) \u0648\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062d\u0645\u0627\u064a\u062a\u0647 \u0645\u0646 \u0623\u0646 \u064a\u0635\u0628\u062d \u0645\u0624\u0643\u0633\u062f\u064b\u0627\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628.<\/p>\n<\/blockquote>\n<h2>7. \u0642\u062f \u062a\u0643\u0648\u0646 \u062c\u064a\u062f\u0629 \u0644\u0628\u0634\u0631\u062a\u0643<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/birdybotanicals.com\/wp-content\/uploads\/2013\/06\/blueberries-650.jpg\" alt=\"\" \/><\/figure>\n<p>\u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0648\u062a \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u062a\u062c\u0639\u062f \u0627\u0644\u062c\u0644\u062f\u060c \u062d\u064a\u062b \u062a\u0633\u0627\u0639\u062f \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0641\u064a \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062c\u0630\u0648\u0631 \u0627\u0644\u062d\u0631\u0629\u060c \u0648\u0647\u064a \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0623\u0633\u0628\u0627\u0628 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0644\u062a\u0644\u0641 \u0627\u0644\u062c\u0644\u062f \u0627\u0644\u0630\u064a \u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629.<\/p>\n<p>\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0645\u062d\u062f\u0648\u062f\u0629\u060c \u064a\u0628\u062f\u0648 \u062d\u0645\u0636 \u0627\u0644ellagic \u0645\u0633\u0624\u0648\u0644\u0627\u064b \u0639\u0646 \u0628\u0639\u0636 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0645\u062a\u0639\u0644\u0642\u0629 \u0628\u0627\u0644\u062c\u0644\u062f \u0645\u0646 \u0627\u0644\u062a\u0648\u062a.<\/p>\n<p>\u062a\u0634\u064a\u0631 \u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646\u0628\u0648\u0628 \u0627\u0644\u0627\u062e\u062a\u0628\u0627\u0631 \u0648\u0627\u0644\u062d\u064a\u0648\u0627\u0646\u0627\u062a \u0625\u0644\u0649 \u0623\u0646 \u0647\u0630\u0627 \u0627\u0644\u0645\u0636\u0627\u062f \u0644\u0644\u0623\u0643\u0633\u062f\u0629 \u0642\u062f \u064a\u062d\u0645\u064a \u0627\u0644\u0628\u0634\u0631\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0645\u0646\u0639 \u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0625\u0646\u0632\u064a\u0645\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0643\u0633\u0631 \u0627\u0644\u0643\u0648\u0644\u0627\u062c\u064a\u0646 \u0641\u064a \u0627\u0644\u062c\u0644\u062f \u0627\u0644\u062a\u0627\u0644\u0641 \u0645\u0646 \u0627\u0644\u0634\u0645\u0633.<\/p>\n<p>\u0627\u0644\u0643\u0648\u0644\u0627\u062c\u064a\u0646 \u0647\u0648 \u0628\u0631\u0648\u062a\u064a\u0646 \u0647\u0648 \u062c\u0632\u0621 \u0645\u0646 \u0628\u0646\u064a\u0629 \u0628\u0634\u0631\u062a\u0643. \u064a\u0633\u0645\u062d \u0644\u0628\u0634\u0631\u062a\u0643 \u0628\u0627\u0644\u062a\u0645\u062f\u062f \u0648\u0627\u0644\u0628\u0642\u0627\u0621 \u062b\u0627\u0628\u062a\u064b\u0627. \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0644\u0641 \u0627\u0644\u0643\u0648\u0644\u0627\u062c\u064a\u0646\u060c \u0642\u062f \u062a\u062a\u0631\u0647\u0644 \u0628\u0634\u0631\u062a\u0643 \u0648\u062a\u062a\u0637\u0648\u0631 \u0627\u0644\u062a\u062c\u0627\u0639\u064a\u062f.<\/p>\n<p>\u0641\u064a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a\u060c \u0627\u0646\u062e\u0641\u0636 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062d\u0645\u0636 \u0627\u0644\u0625\u0644\u062c\u064a\u0643 \u0639\u0644\u0649 \u062c\u0644\u062f \u0627\u0644\u0641\u0626\u0631\u0627\u0646 \u0639\u062f\u064a\u0645\u0629 \u0627\u0644\u0634\u0639\u0631 \u0627\u0644\u0645\u0639\u0631\u0636\u0629 \u0644\u0644\u0636\u0648\u0621 \u0641\u0648\u0642 \u0627\u0644\u0628\u0646\u0641\u0633\u062c\u064a \u0644\u0645\u062f\u0629 \u062b\u0645\u0627\u0646\u064a\u0629 \u0623\u0633\u0627\u0628\u064a\u0639 \u0645\u0646 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u0648\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062d\u0645\u0627\u064a\u0629 \u0627\u0644\u0643\u0648\u0644\u0627\u062c\u064a\u0646 \u0645\u0646 \u0627\u0644\u062a\u0644\u0641.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0645\u0644\u062e\u0635<\/strong>\u00a0\u0627\u0644\u062a\u0648\u062a \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u062d\u0645\u0636 \u0627\u0644ellagic \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0623\u0643\u0633\u062f\u0629\u060c \u0648\u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u062c\u0627\u0639\u064a\u062f \u0648\u063a\u064a\u0631\u0647\u0627 \u0645\u0646 \u0639\u0644\u0627\u0645\u0627\u062a \u0634\u064a\u062e\u0648\u062e\u0629 \u0627\u0644\u062c\u0644\u062f \u0627\u0644\u0645\u062a\u0639\u0644\u0642\u0629 \u0627\u0644\u062a\u0639\u0631\u0636 \u0644\u0623\u0634\u0639\u0629 \u0627\u0644\u0634\u0645\u0633.<\/p>\n<\/blockquote>\n<h2>8. \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u062d\u0645\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0633\u0631\u0637\u0627\u0646<\/h2>\n<p>\u0642\u062f \u064a\u0642\u0644\u0644 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0641\u064a \u0627\u0644\u062a\u0648\u062a\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0623\u0646\u062b\u0648\u0633\u064a\u0627\u0646\u064a\u0646\u060c \u062d\u0645\u0636 \u0627\u0644ellagic\u060c \u0648 \u0631\u064a\u0633\u0641\u064a\u0631\u0627\u062a\u0631\u0648\u0644\u060c \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0633\u0631\u0637\u0627\u0646.<\/p>\n<p>\u0639\u0644\u0649 \u0648\u062c\u0647 \u0627\u0644\u062a\u062d\u062f\u064a\u062f\u060c \u062a\u0634\u064a\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u064a\u0629 \u0648\u0627\u0644\u0628\u0634\u0631\u064a\u0629 \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u062a\u0648\u062a \u0642\u062f \u064a\u062d\u0645\u064a \u0645\u0646 \u0633\u0631\u0637\u0627\u0646 \u0627\u0644\u0645\u0631\u064a\u0621 \u0648\u0627\u0644\u0641\u0645 \u0648\u0627\u0644\u062b\u062f\u064a \u0648\u0627\u0644\u0642\u0648\u0644\u0648\u0646.<\/p>\n<p>\u0641\u064a \u062f\u0631\u0627\u0633\u0629 \u0623\u062c\u0631\u064a\u062a \u0639\u0644\u0649 20 \u0634\u062e\u0635\u0627 \u0645\u0639 \u0633\u0631\u0637\u0627\u0646 \u0627\u0644\u0642\u0648\u0644\u0648\u0646, \u062a\u0646\u0627\u0648\u0644 2 \u0623\u0648\u0642\u064a\u0629 (60 \u063a\u0631\u0627\u0645\u0627) \u0645\u0646 \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0645\u062c\u0641\u0641 \u062a\u062c\u0645\u064a\u062f \u0644\u0645\u062f\u0629 1-9 \u0623\u0633\u0627\u0628\u064a\u0639 \u062a\u062d\u0633\u064a\u0646 \u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u0648\u0631\u0645 \u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u064a\u0646, \u0648\u0625\u0646 \u0644\u0645 \u064a\u0643\u0646 \u0643\u0644.<\/p>\n<p>\u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u0623\u062e\u0631\u0649 \u0623\u0646\u0628\u0648\u0628 \u0627\u062e\u062a\u0628\u0627\u0631 \u0623\u0646 \u062c\u0645\u064a\u0639 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0641\u0631\u0627\u0648\u0644\u0629 \u0644\u0647\u0627 \u062a\u0623\u062b\u064a\u0631\u0627\u062a \u0642\u0648\u064a\u0629 \u0648\u0642\u0627\u0626\u064a\u0629 \u0639\u0644\u0649 \u062e\u0644\u0627\u064a\u0627 \u0633\u0631\u0637\u0627\u0646 \u0627\u0644\u0643\u0628\u062f\u060c \u0628\u063a\u0636 \u0627\u0644\u0646\u0638\u0631 \u0639\u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0645\u0631\u062a\u0641\u0639\u0629 \u0623\u0648 \u0645\u0646\u062e\u0641\u0636\u0629 \u0641\u064a \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0643\u0633\u062f\u0629.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0645\u0644\u062e\u0635<\/strong>\u00a0\u0648\u0642\u062f \u062b\u0628\u062a \u0627\u0644\u062a\u0648\u062a \u0644\u0644\u062d\u062f \u0645\u0646 \u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u0645\u0631\u062a\u0628\u0637\u0629 \u0646\u0645\u0648 \u0627\u0644\u0648\u0631\u0645 \u0641\u064a \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u0627\u062a \u0648\u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0639\u062f\u0629 \u0623\u0646\u0648\u0627\u0639 \u0645\u0646 \u0627\u0644\u0633\u0631\u0637\u0627\u0646.<\/p>\n<\/blockquote>\n<h2>9. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062a\u0645\u062a\u0639 \u0639\u0644\u0649 \u062c\u0645\u064a\u0639 \u0623\u0646\u0648\u0627\u0639 \u062a\u0642\u0631\u064a\u0628\u0627 \u0645\u0646 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.besthealthmag.ca\/wp-content\/uploads\/2018\/02\/Berries.jpg\" alt=\"\" \/><\/figure>\n<p>\u064a\u0645\u0643\u0646 \u062a\u0636\u0645\u064a\u0646 \u0627\u0644\u062a\u0648\u062a \u0641\u064a \u0623\u0646\u0648\u0627\u0639 \u0643\u062b\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629.<\/p>\n<p>\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0627\u0644\u0646\u0627\u0633 \u0639\u0644\u0649 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u0643\u0627\u062a\u0648\u062c\u064a\u0646\u064a\u0629 \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u062a\u062c\u0646\u0628 \u0627\u0644\u0641\u0627\u0643\u0647\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u0639\u0627\u062f\u0629 \u0627\u0644\u062a\u0645\u062a\u0639 \u0627\u0644\u062a\u0648\u062a \u0641\u064a \u0627\u0644\u0627\u0639\u062a\u062f\u0627\u0644.<\/p>\n<p>\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u062a\u062d\u062a\u0648\u064a \u062d\u0635\u0629 \u0646\u0635\u0641 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0639\u0644\u064a\u0642 (70 \u062c\u0631\u0627\u0645) \u0623\u0648 \u0627\u0644\u062a\u0648\u062a (60 \u062c\u0631\u0627\u0645) \u0639\u0644\u0649 \u0623\u0642\u0644 \u0645\u0646 4 \u063a\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0647\u0636\u0645.<\/p>\n<p>\u064a\u0645\u0643\u0646 \u062f\u0645\u062c \u0643\u0645\u064a\u0627\u062a \u0644\u064a\u0628\u0631\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a \u0641\u064a \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0628\u0627\u0644\u064a\u0648 \u0648\u0627\u0644\u0628\u062d\u0631 \u0627\u0644\u0623\u0628\u064a\u0636 \u0627\u0644\u0645\u062a\u0648\u0633\u0637 \u0648\u0627\u0644\u0646\u0628\u0627\u062a\u064a \u0648\u0627\u0644\u0646\u0628\u0627\u062a\u064a.<\/p>\n<p>\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0631\u063a\u0628\u0648\u0646 \u0641\u064a \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u060c \u0641\u0625\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0642\u0644\u064a\u0644\u0629 \u0641\u064a \u0627\u0644\u062a\u0648\u062a \u062a\u062c\u0639\u0644\u0647\u0627 \u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u062a\u0636\u0645\u064a\u0646\u0647\u0627 \u0641\u064a \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0623\u0648 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0623\u0648 \u0627\u0644\u062d\u0644\u0648\u064a\u0627\u062a.<\/p>\n<p>\u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0639\u0636\u0648\u064a \u0648\u0627\u0644\u0628\u0631\u064a \u0627\u0644\u0622\u0646 \u0645\u062a\u0627\u062d\u0629 \u0639\u0644\u0649 \u0646\u0637\u0627\u0642 \u0648\u0627\u0633\u0639 \u0641\u064a \u0623\u062c\u0632\u0627\u0621 \u0643\u062b\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0639\u0627\u0644\u0645. \u0639\u0646\u062f\u0645\u0627 \u0644\u0627 \u062a\u0643\u0648\u0646 \u0641\u064a \u0627\u0644\u0645\u0648\u0633\u0645\u060c \u064a\u0645\u0643\u0646 \u0634\u0631\u0627\u0621 \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0645\u062c\u0645\u062f\u0629 \u0648\u0630\u0648\u0628\u0627\u0646\u0647\u0627 \u062d\u0633\u0628 \u0627\u0644\u062d\u0627\u062c\u0629.<\/p>\n<p>\u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0648\u062d\u064a\u062f\u0648\u0646 \u0627\u0644\u0630\u064a\u0646 \u064a\u062d\u062a\u0627\u062c\u0648\u0646 \u0625\u0644\u0649 \u062a\u062c\u0646\u0628 \u0627\u0644\u062a\u0648\u062a \u0647\u0645 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u062d\u062a\u0627\u062c\u0648\u0646 \u0625\u0644\u0649 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0644\u0628\u0639\u0636 \u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a \u060c \u0648\u0643\u0630\u0644\u0643 \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0627\u0644\u0630\u064a\u0646 \u0644\u062f\u064a\u0647\u0645 \u062d\u0633\u0627\u0633\u064a\u0629 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a. \u0627\u0644\u062d\u0633\u0627\u0633\u064a\u0629 \u0644\u0644\u0641\u0631\u0627\u0648\u0644\u0629 \u0647\u064a \u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u064a\u0648\u0639\u0627.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0645\u0644\u062e\u0635<\/strong>\u00a0\u064a\u0645\u0643\u0646 \u0627\u0644\u0627\u0633\u062a\u0645\u062a\u0627\u0639 \u0628\u0640 \u0627\u0644\u062a\u0648\u062a \u0641\u064a \u0645\u0639\u0638\u0645 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\u060c \u062d\u064a\u062b \u0623\u0646\u0647\u0627 \u0645\u0646\u062e\u0641\u0636\u0629 \u0641\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0645\u062a\u0627\u062d\u0629 \u0639\u0644\u0649 \u0646\u0637\u0627\u0642 \u0648\u0627\u0633\u0639 \u0637\u0627\u0632\u062c\u0629 \u0623\u0648 \u0645\u062c\u0645\u062f\u0629.<\/p>\n<\/blockquote>\n<h2>10. \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0634\u0631\u0627\u064a\u064a\u0646<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/images.everydayhealth.com\/images\/diet-nutrition\/blueberries-linked-to-improved-heart-health-722x406.jpg?sfvrsn=513ce6ab_0\" alt=\"\" \/><\/figure>\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062e\u0641\u0636 \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644\u060c \u064a\u0648\u0641\u0631 \u0627\u0644\u062a\u0648\u062a \u0641\u0648\u0627\u0626\u062f \u0623\u062e\u0631\u0649 \u0644\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u062a\u062d\u0633\u064a\u0646 \u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0634\u0631\u0627\u064a\u064a\u0646.<\/p>\n<p>\u062a\u0633\u0645\u0649 \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u062a\u064a \u062a\u0635\u0637\u0641 \u0641\u064a \u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u0628\u0637\u0627\u0646\u064a\u0629. \u0641\u0647\u064a \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0636\u063a\u0637 \u0627\u0644\u062f\u0645\u060c \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062f\u0645 \u0645\u0646 \u0627\u0644\u062a\u062e\u062b\u0631\u060c \u0648\u0623\u062f\u0627\u0621 \u0648\u0638\u0627\u0626\u0641 \u0647\u0627\u0645\u0629 \u0623\u062e\u0631\u0649.<\/p>\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0645\u0641\u0631\u0637 \u0625\u0644\u0649 \u062a\u0644\u0641 \u0647\u0630\u0647 \u0627\u0644\u062e\u0644\u0627\u064a\u0627\u060c \u0645\u0645\u0627 \u064a\u0645\u0646\u0639 \u0627\u0644\u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629. \u0648\u064a\u0634\u0627\u0631 \u0625\u0644\u0649 \u0647\u0630\u0627 \u0628\u0627\u0644\u062e\u0644\u0644 \u0627\u0644\u0628\u0637\u0627\u0646\u064a\u0629\u060c \u0648\u0647\u0648 \u0639\u0627\u0645\u0644 \u062e\u0637\u0631 \u0631\u0626\u064a\u0633\u064a \u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628.<\/p>\n<p>\u062a\u0645 \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u062a \u0644\u062a\u062d\u0633\u064a\u0646 \u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0628\u0637\u0627\u0646\u064a\u0629 \u0641\u064a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0641\u064a \u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u0627\u0644\u0623\u0635\u062d\u0627\u0621\u060c \u0648\u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0645\u062a\u0644\u0627\u0632\u0645\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u060c \u0648\u0627\u0644\u0646\u0627\u0633 \u0627\u0644\u0630\u064a\u0646 \u064a\u062f\u062e\u0646\u0648\u0646<\/p>\n<p>\u0641\u064a \u062f\u0631\u0627\u0633\u0629 \u062a\u0633\u064a\u0637\u0631 \u0639\u0644\u064a\u0647\u0627 \u0641\u064a 44 \u0634\u062e\u0635\u0627 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0645\u062a\u0644\u0627\u0632\u0645\u0629 \u0627\u0644\u0623\u064a\u0636\u060c \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u0633\u062a\u0647\u0644\u0643\u0648\u0646 \u0639\u0635\u064a\u0631 \u0627\u0644\u062a\u0648\u062a \u064a\u0648\u0645\u064a\u0627 \u0623\u0638\u0647\u0631\u062a \u062a\u062d\u0633\u064a\u0646\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u0641\u064a \u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0628\u0637\u0627\u0646\u064a\u0629\u060c \u0645\u0642\u0627\u0631\u0646\u0629 \u0645\u0639 \u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u062a\u062d\u0643\u0645 .<\/p>\n<p>\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0637\u0627\u0632\u062c \u064a\u0639\u062a\u0628\u0631 \u0623\u0635\u062d\u060c \u0642\u062f \u0644\u0627 \u064a\u0632\u0627\u0644 \u0627\u0644\u062a\u0648\u062a \u0641\u064a \u0634\u0643\u0644 \u0645\u0639\u0627\u0644\u062c\u062a\u0647\u0627 \u062a\u0648\u0641\u0631 \u0628\u0639\u0636 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u0644\u0642\u0644\u0628. \u0648\u062a\u0639\u062a\u0628\u0631 \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0645\u062e\u0628\u0648\u0632\u0629 \u0645\u0639\u0627\u0644\u062c\u062a\u0647\u0627\u060c \u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0645\u062c\u0641\u0641 \u0628\u0627\u0644\u062a\u062c\u0645\u064a\u062f \u0644\u064a\u0633\u062a \u0643\u0630\u0644\u0643.<\/p>\n<p>\u0648\u062c\u062f\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646\u0647 \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0623\u0632\u0631\u0642 \u0627\u0644\u062e\u0628\u0632 \u062e\u0641\u0636\u062a \u0645\u062d\u062a\u0648\u0627\u0647\u0627 \u0645\u0646 anthocyanin\u060c \u062a\u0631\u0643\u064a\u0632\u0627\u062a \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u0625\u062c\u0645\u0627\u0644\u064a\u0629 \u0638\u0644\u062a \u0647\u064a \u0646\u0641\u0633\u0647\u0627. \u062a\u062d\u0633\u0646\u062a \u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0634\u0631\u064a\u0627\u0646 \u0628\u0634\u0643\u0644 \u0645\u0645\u0627\u062b\u0644 \u0641\u064a \u0627\u0644\u0646\u0627\u0633 \u0627\u0644\u0630\u064a\u0646 \u064a\u0633\u062a\u0647\u0644\u0643\u0648\u0646 \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0645\u062e\u0628\u0648\u0632 \u0623\u0648 \u0627\u0644\u0645\u062c\u0641\u0641 \u0628\u0627\u0644\u062a\u062c\u0645\u064a\u062f.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0645\u0644\u062e\u0635<\/strong>\u00a0\u0648\u0642\u062f \u0648\u062c\u062f \u0627\u0644\u062a\u0648\u062a \u0644\u062a\u062d\u0633\u064a\u0646 \u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0634\u0631\u0627\u064a\u064a\u0646 \u0641\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0623\u0635\u062d\u0627\u0621, \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0645\u062a\u0644\u0627\u0632\u0645\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a, \u0648\u0627\u0644\u0646\u0627\u0633 \u0627\u0644\u0630\u064a\u0646 \u064a\u062f\u062e\u0646\u0648\u0646.<\/p>\n<\/blockquote>\n<h2>11. \u0644\u0630\u064a\u0630 \u0648\u062d\u062f\u0647\u0627 \u0623\u0648 \u0641\u064a \u0648\u0635\u0641\u0627\u062a \u0635\u062d\u064a\u0629<\/h2>\n<p>\u0627\u0644\u062a\u0648\u062a \u0644\u0630\u064a\u0630\u0629 \u0644\u0627 \u064a\u0645\u0643\u0646 \u0625\u0646\u0643\u0627\u0631\u0647\u0627. \u0623\u0646\u0647\u0627 \u062a\u062c\u0639\u0644 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0631\u0627\u0626\u0639\u0629 \u0623\u0648 \u0627\u0644\u062d\u0644\u0648\u0649\u060c \u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062a\u0633\u062a\u062e\u062f\u0645 \u0646\u0648\u0639 \u0648\u0627\u062d\u062f \u0623\u0648 \u0645\u0632\u064a\u062c \u0645\u0646 \u0627\u062b\u0646\u064a\u0646 \u0623\u0648 \u0623\u0643\u062b\u0631.<\/p>\n<p>\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646\u0647\u0627 \u062d\u0644\u0648\u0629 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0648\u0644\u0627 \u062a\u062a\u0637\u0644\u0628 \u062a\u062d\u0644\u064a\u0629 \u0625\u0636\u0627\u0641\u064a\u0629 \u060c \u0625\u0644\u0627 \u0623\u0646 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0642\u0634\u062f\u0629 \u0627\u0644\u062b\u0642\u064a\u0644\u0629 \u0623\u0648 \u0627\u0644\u0645\u062e\u0641\u0648\u0642\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062d\u0648\u0644\u0647\u0627 \u0625\u0644\u0649 \u062d\u0644\u0648\u0649 \u0623\u0643\u062b\u0631 \u0623\u0646\u0627\u0642\u0629.<\/p>\n<p>\u0644\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0625\u0641\u0637\u0627\u0631\u060c \u062c\u0631\u0628 \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0630\u064a \u064a\u0639\u0644\u0648\u0647 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a \u0627\u0644\u0639\u0627\u062f\u064a \u0623\u0648 \u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0631\u064a\u0641\u064a \u0623\u0648 \u062c\u0628\u0646 \u0627\u0644\u0631\u064a\u0643\u0648\u062a\u0627\u060c \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u0628\u0639\u0636 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0627\u0644\u0645\u0641\u0631\u0648\u0645\u0629.<\/p>\n<p>\u0637\u0631\u064a\u0642\u0629 \u0623\u062e\u0631\u0649 \u0644\u0625\u062f\u0631\u0627\u062c \u0627\u0644\u062a\u0648\u062a \u0641\u064a \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0647\u0648 \u0643\u062c\u0632\u0621 \u0645\u0646 \u0633\u0644\u0637\u0629.<\/p>\n<p>\u0644\u0627\u0643\u062a\u0634\u0627\u0641 \u0627\u0644\u062a\u0646\u0648\u0639\u0627\u062a \u0627\u0644\u062a\u064a \u0644\u0627 \u0646\u0647\u0627\u064a\u0629 \u0644\u0647\u0627 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u0635\u0641\u062d \u0627\u0644\u0625\u0646\u062a\u0631\u0646\u062a \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0648\u0635\u0641\u0627\u062a \u0635\u062d\u064a\u0629.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0645\u0644\u062e\u0635<\/strong>\u00a0\u0627\u0644\u062a\u0648\u062a \u0644\u0630\u064a\u0630\u0629 \u0639\u0646\u062f\u0645\u0627 \u062a\u0642\u062f\u0645 \u0648\u062d\u062f\u0647\u0627\u060c \u0645\u0639 \u0643\u0631\u064a\u0645\u060c \u0623\u0648 \u0641\u064a \u0648\u0635\u0641\u0627\u062a \u0635\u062d\u064a\u0629.<\/p>\n<\/blockquote>\n<h2>\u0627\u0644\u062e\u0644\u0627\u0635\u0629<\/h2>\n<p>\u0627\u0644\u062a\u0648\u062a \u0637\u0639\u0645 \u0631\u0627\u0626\u0639\u060c \u0648\u0645\u063a\u0630\u064a\u0629 \u0644\u0644\u063a\u0627\u064a\u0629\u060c \u0648\u062a\u0648\u0641\u064a\u0631 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0644\u0642\u0644\u0628\u0643 \u0648\u0627\u0644\u062c\u0644\u062f.<\/p>\n<p>\u0645\u0646 \u062e\u0644\u0627\u0644 \u0625\u062f\u0631\u0627\u062c\u0647\u0627 \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0639\u0644\u0649 \u0623\u0633\u0627\u0633 \u0645\u0646\u062a\u0638\u0645 \u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u062a\u0643 \u0627\u0644\u0639\u0627\u0645\u0629 \u0628\u0637\u0631\u064a\u0642\u0629 \u0645\u0645\u062a\u0639\u0629 \u0644\u0644\u063a\u0627\u064a\u0629.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"http:\/\/www.benefitsofblueberry.com\/wp\/wp-content\/uploads\/2017\/03\/b5-1.jpg\" alt=\"\" \/><\/figure>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>\u0627\u0644\u062a\u0648\u062a \u0647\u064a \u0645\u0646 \u0628\u064a\u0646 \u0623\u0635\u062d \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0623\u0643\u0644\u0647\u0627. \u0641\u0647\u064a \u0644\u0630\u064a\u0630\u0629 \u0648\u0645\u063a\u0630\u064a\u0629\u060c \u0648\u062a\u0648\u0641\u0631 \u0639\u062f\u062f\u064b\u0627 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u0631\u0627\u0626\u0639\u0629. \u0625\u0644\u064a\u0643 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":10764,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[213,231,17],"tags":[],"class_list":["post-10763","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-foods","category-fruits","category-health"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"ar","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/fitolympia.com\/wp-content\/uploads\/2021\/03\/image.jpg","categories_details":[{"id":213,"name":"Foods","count":119,"parent":0},{"id":231,"name":"Fruits","count":59,"parent":0},{"id":17,"name":"Health","count":263,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":18408,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts\/10763","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/comments?post=10763"}],"version-history":[{"count":11,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts\/10763\/revisions"}],"predecessor-version":[{"id":17242,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts\/10763\/revisions\/17242"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/media\/10764"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/media?parent=10763"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/categories?post=10763"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/tags?post=10763"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}