{"id":12868,"date":"2024-06-29T00:00:34","date_gmt":"2024-06-29T00:00:34","guid":{"rendered":"https:\/\/fitolympia.com\/?p=12868"},"modified":"2024-06-29T17:27:19","modified_gmt":"2024-06-29T17:27:19","slug":"best-foods-for-glowing-skin-thats-blemish-free","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/best-foods-for-glowing-skin-thats-blemish-free\/","title":{"rendered":"\u0623\u0641\u0636\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0644\u0644\u0628\u0634\u0631\u0629 \u0627\u0644\u0645\u062a\u0648\u0647\u062c\u0629 \u0627\u0644\u062a\u064a \u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0639\u064a\u0648\u0628"},"content":{"rendered":"<\/p>\n<div class=\"post-item-wrap\">\n<div class=\"entry-content\">\n<p>\u0645\u0627\u0630\u0627 \u0642\u0630\u064a\u0641\u0629 \u0645\u0646 \u0628\u0627\u0643\u0632 \u0643\u0628\u064a\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u0633\u062a\u062d\u0636\u0631\u0627\u062a \u064a\u062a\u0648\u0647\u0645 \u0639\u0646\u062f\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0628\u0634\u0631\u062a\u0643 \u064a\u0628\u062d\u062b \u0645\u0634\u0639 \u0645\u0639 \u0647\u0630\u0647 \u0627\u0644\u0623\u0637\u0639\u0645\u0629\u061f<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.eurekalert.org\/multimedia\/pub\/web\/259943_web.jpg\" alt=\"leafy greens kale spinach\" \/><\/figure>\n<p>\u0639\u0627\u062f\u0627\u062a \u0646\u0645\u0637 \u0627\u0644\u062d\u064a\u0627\u0629 (\u0645\u062b\u0644 \u0627\u0644\u062a\u062f\u062e\u064a\u0646 \u0648\u0627\u0644\u062f\u0628\u0627\u063a\u0629)\u060c \u0648\u0639\u0644\u0645 \u0627\u0644\u0648\u0631\u0627\u062b\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062b\u0631 \u0628\u0627\u0644\u062a\u0623\u0643\u064a\u062f \u0648\u062a\u0647\u064a\u0626 \u0628\u0634\u0631\u062a\u0643 \u0644\u0638\u0631\u0648\u0641 \u0645\u0632\u0639\u062c\u0629\u060c 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href=\"https:\/\/dru.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0639\u064a\u0627\u062f\u0629 \u0627\u0644\u062f\u0643\u062a\u0648\u0631 \u064a\u0648 \u0627\u0644\u0634\u0639\u0631 \u0648\u0627\u0644\u062c\u0644\u062f<\/a>\u00a0\u0641\u064a \u0645\u0627\u0646\u0647\u0627\u062a\u0646 \u0628\u064a\u062a\u0634\u060c \u0643\u0627\u0644\u064a\u0641\u0648\u0631\u0646\u064a\u0627. &#8220;\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0627\u062d\u062a\u0641\u0627\u0638 \u0628\u0645\u0630\u0643\u0631\u0627\u062a \u0627\u0644\u0637\u0639\u0627\u0645 \u0643\u0644\u0627 \u0645\u0646 \u0623\u0646\u062a \u0648\u0637\u0628\u064a\u0628\u0643 \u0639\u0644\u0649 \u0641\u0647\u0645 \u0623\u0641\u0636\u0644 \u0644\u0643\u064a\u0641\u064a\u0629 \u062a\u0641\u0627\u0639\u0644\u0643 \u0645\u0639 \u0623\u0637\u0639\u0645\u0629 \u0645\u062d\u062f\u062f\u0629.&#8221;<\/p>\n<p>\u0644\u0628\u0646\u0627\u0621 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a 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src=\"https:\/\/www.eatthis.com\/wp-content\/uploads\/media\/images\/ext\/236756519\/tomato-pasta.jpg\" alt=\"Tomato paste\" \/><\/figure>\n<p>&#8220;\u062a\u0646\u0627\u0648\u0644 \u0623\u064a \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0642\u0627\u0626\u0645\u0629 \u0639\u0644\u0649 \u0627\u0644\u0637\u0645\u0627\u0637\u0645\u060c \u0645\u062b\u0644 \u0635\u0644\u0635\u0629 \u0648\u0639\u0635\u064a\u0631 \u0627\u0644\u0637\u0645\u0627\u0637\u0645\u060c \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0625\u0632\u0627\u0644\u0629 \u062d\u0628 \u0627\u0644\u0634\u0628\u0627\u0628&#8221;\u060c \u0648\u062a\u0642\u0648\u0644\u00a0<strong>\u0627\u0644\u062f\u0643\u062a\u0648\u0631 \u0645\u0627\u0631\u064a \u062c\u064a\u0646\u060c \u062f\u0643\u062a\u0648\u0631\u0627\u0647 \u0641\u064a \u0627\u0644\u0637\u0628\u060c<\/strong>\u00a0\u0648\u0647\u0648 \u0637\u0628\u064a\u0628 \u0623\u0645\u0631\u0627\u0636 \u062c\u0644\u062f\u064a\u0629 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\u062a\u0639\u0632\u064a\u0632 \u0642\u0648\u0629 \u0627\u0644\u0643\u0648\u0644\u0627\u062c\u064a\u0646 \u0648\u064a\u062d\u0627\u0631\u0628 \u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u0645\u0624\u0623\u0643\u0633\u062f\u0629 \u0644\u0644\u0623\u0634\u0639\u0629 \u0641\u0648\u0642 \u0627\u0644\u0628\u0646\u0641\u0633\u062c\u064a\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u0642\u0636\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u062c\u0630\u0648\u0631 \u0627\u0644\u062d\u0631\u0629 \u0634\u064a\u062e\u0648\u062e\u0629 \u0627\u0644\u062c\u0644\u062f.<\/p>\n<p>&#8220;\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0646 \u0627\u0644\u0644\u064a\u0643\u0648\u0628\u064a\u0646 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0636\u0645\u0627\u0646 \u0648\u062c\u0648\u062f \u0647\u0630\u0627 \u0627\u0644\u0645\u0636\u0627\u062f \u0644\u0644\u0623\u0643\u0633\u062f\u0629 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\u0627\u0644\u0644\u064a\u0643\u0648\u0628\u064a\u0646. \u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u0641\u064a\u00a0<a href=\"https:\/\/www.news-medical.net\/news\/2008\/04\/29\/37863.aspx\" target=\"_blank\" rel=\"noreferrer noopener\"><em>\u0627\u0644\u0645\u062c\u0644\u0629 \u0627\u0644\u0628\u0631\u064a\u0637\u0627\u0646\u064a\u0629 \u0644\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u062c\u0644\u062f\u064a\u0629<\/em>\u00a0<\/a>\u0623\u0646 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u062a\u0646\u0627\u0648\u0644\u0648\u0627 \u062e\u0645\u0633 \u0645\u0644\u0627\u0639\u0642 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0645\u0639\u062c\u0648\u0646 \u0627\u0644\u0637\u0645\u0627\u0637\u0645 \u064a\u0648\u0645\u064a\u0627 \u0623\u0638\u0647\u0631\u0648\u0627 \u062d\u0645\u0627\u064a\u0629 \u0636\u062f \u062d\u0631\u0648\u0642 \u0627\u0644\u0634\u0645\u0633 \u0628\u0646\u0633\u0628\u0629 33\u066a \u0623\u0643\u062b\u0631 \u0645\u0646 \u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u062a\u062d\u0643\u0645.2<\/p>\n<h2>\u062c\u0632\u0631<\/h2>\n<figure id=\"472541\" class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-472541\" src=\"https:\/\/www.eatthis.com\/wp-content\/uploads\/2015\/11\/baby-carrots.jpg\" alt=\"Baby carrots\" \/><\/figure>\n<p>&#8220;\u0627\u0644\u062c\u0632\u0631 \u0648\u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629 \u0648\u0628\u064a\u062a\u0627 \u0643\u0627\u0631\u0648\u062a\u064a\u0646\u060c \u0648\u0647\u0648 \u062d\u0645\u0627\u064a\u0629 \u0627\u0644\u0634\u0645\u0633 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629\u060c \u0648\u063a\u0646\u064a\u0629 \u0641\u064a \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u0623)\u060c \u0627\u0644\u0630\u064a \u064a\u0639\u064a\u062f \u0627\u0644\u0643\u0648\u0644\u0627\u062c\u064a\u0646 \u0627\u0644\u062a\u0627\u0644\u0641\u0629&#8221;\u060c \u0648\u064a\u0642\u0648\u0644\u00a0<strong>\u0627\u0644\u062f\u0643\u062a\u0648\u0631 \u0628\u0648\u0631\u0641\u064a\u0634\u0627 \u0628\u0627\u062a\u064a\u0644 MD\u060c<\/strong>\u00a0\u0648\u0647\u0648 \u0637\u0628\u064a\u0628 \u0623\u0645\u0631\u0627\u0636 \u062c\u0644\u062f\u064a\u0629 \u0645\u0639\u062a\u0645\u062f \u0645\u0646 \u0627\u0644\u0645\u062c\u0644\u0633 \u0645\u0639\u00a0<a href=\"https:\/\/www.vishaskincare.com\/pages\/about-dr-patel\" target=\"_blank\" rel=\"noreferrer noopener\">\u0641\u064a\u0634\u0627 \u0627\u0644\u0639\u0646\u0627\u064a\u0629 \u0628\u0627\u0644\u0628\u0634\u0631\u0629<\/a>\u00a0\u0641\u064a \u062c\u064a\u0631\u0645\u0627\u0646\u062a\u0627\u0648\u0646\u060c \u062a\u064a\u0646\u064a\u0633\u064a.<\/p>\n<p>\u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0641\u064a \u0627\u0644\u062c\u0632\u0631 \u0648\u0627\u0644\u0635\u0648\u0644\u062c\u0627\u0646\u0627\u062a \u0639\u062c\u0628 \u0627\u0644\u062e\u0627\u0635\u0629 \u062c\u062f\u0627: 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src=\"https:\/\/www.eatthis.com\/wp-content\/uploads\/2020\/02\/blueberries.jpg\" alt=\"blueberries\" \/><\/figure>\n<p>&#8220;\u0641\u064a \u0631\u0623\u064a\u064a \u0627\u0644\u0645\u0647\u0646\u064a\u060c \u0623\u0641\u0636\u0644 \u0637\u0639\u0627\u0645 \u0644\u0628\u0634\u0631\u062a\u0643 \u0647\u0648 \u0627\u0644\u062a\u0648\u062a&#8221;\u060c \u062a\u0642\u0648\u0644\u00a0<strong>\u0627\u0644\u062f\u0643\u062a\u0648\u0631\u0629 \u0631\u0627\u0634\u064a\u0644 \u0628\u064a\u0631\u0646\u0632<\/strong>\u060c \u0648\u0647\u064a \u0637\u0628\u064a\u0628\u0629 \u0623\u0645\u0631\u0627\u0636 \u062c\u0644\u062f\u064a\u0629 \u0645\u0639\u00a0<a href=\"https:\/\/www.sondskin.co.uk\/\" target=\"_blank\" rel=\"noreferrer noopener\">S\u00f6nd<\/a>\u00a0\u0641\u064a \u0627\u0644\u0645\u0645\u0644\u0643\u0629 \u0627\u0644\u0645\u062a\u062d\u062f\u0629 &#8221; \u0627\u0644\u0645\u0641\u0636\u0644\u0629 \u0627\u0644\u0634\u062e\u0635\u064a\u0629 \u0647\u064a \u0639\u0635\u064a\u0631 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\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0628\u062d\u062b \u0639\u0646 \u0628\u0634\u0631\u0629 \u0645\u062a\u0648\u0647\u062c\u0629\u060c \u0648\u0627\u0644\u0627\u0633\u062a\u064a\u0644\u0627\u0621 \u0639\u0644\u0649 \u062d\u0641\u0646\u0629 \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u062a\u0648\u062a \u0641\u064a \u0627\u0633\u0631\u0639 \u0648\u0642\u062a \u0645\u0645\u0643\u0646!<\/p>\n<h2>\u0632\u064a\u062a \u0627\u0644\u0632\u0639\u0641\u0631\u0627\u0646<\/h2>\n<figure id=\"359948\" class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-359948\" src=\"https:\/\/www.eatthis.com\/wp-content\/uploads\/media\/images\/ext\/286218978\/safflower-oil.jpg\" alt=\"safflower oil\" \/><\/figure>\n<p>Safflower oil is a good source of vitamin E, a major player when you\u2019re eating for glowing skin. \u201cThis antioxidant vitamin plays a role in skin health by decreasing collagen breakdown, helping prevent and repair damage from UV exposure, and decreasing skin inflammation,\u201d says Braslow. \u201cFoods high in Vitamin E include wheat germ, sunflower seeds, almonds, sunflower oil, safflower oil, hazelnuts, peanuts, and spinach.\u201d<\/p>\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0623\u0648\u0645\u064a\u063a\u0627 6s \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0632\u064a\u062a \u0627\u0644\u0632\u0639\u0641\u0631\u0627\u0646 \u0647\u064a \u0627\u0644\u0645\u0631\u0637\u0628 \u0627\u0644\u0646\u0647\u0627\u0626\u064a \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0627\u0644\u062c\u0644\u062f \u0627\u0644\u062c\u0627\u0641 \u0623\u0648 \u0627\u0644\u0642\u0634\u0627\u0631\u064a \u0623\u0648 \u0627\u0644\u062d\u0643\u0629. \u0623\u0646\u0647\u0627 \u062a\u0628\u0642\u064a \u062c\u062f\u0631\u0627\u0646 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class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-473463\" src=\"https:\/\/www.eatthis.com\/wp-content\/uploads\/2020\/03\/orange-slices.jpg\" alt=\"orange slices\" \/><\/figure>\n<p>\u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644 \u0647\u064a \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u0647\u0631\u0629 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062c)\u060c \u0648\u0627\u0646\u0647\u0645 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0644\u0644\u0628\u0634\u0631\u0629 \u0645\u062a\u0648\u0647\u062c\u0629\u060c \u0623\u064a\u0636\u0627. \u0627\u0644\u062f\u0643\u062a\u0648\u0631 Salge \u0628\u0644\u064a\u0643 \u062a\u0648\u0635\u064a \u0623\u064a \u0627\u0644\u062d\u0645\u0636\u064a\u0627\u062a \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 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href=\"https:\/\/www.instagram.com\/drpauljarrodfrank\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u062f\u0643\u062a\u0648\u0631 \u0628\u0648\u0644 \u062c\u0627\u0631\u0648\u062f \u0641\u0631\u0627\u0646\u0643<\/a>\u060c \u062f\u0643\u062a\u0648\u0631\u0627\u0647<\/strong>\u00a0\u0641\u064a \u0627\u0644\u0637\u0628 \u060c \u0648\u0645\u0642\u0631\u0647\u0627 \u0645\u062f\u064a\u0646\u0629 \u0646\u064a\u0648\u064a\u0648\u0631\u0643 \u0627\u0644\u0645\u0634\u0627\u0647\u064a\u0631 \u0637\u0628\u064a\u0628 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u062c\u0644\u062f\u064a\u0629 \u0627\u0644\u062a\u062c\u0645\u064a\u0644\u064a\u0629 \u0641\u064a \u0645\u062f\u064a\u0646\u0629 \u0646\u064a\u0648\u064a\u0648\u0631\u0643.<\/p>\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0643\u0648\u0646\u0647\u0627 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0642\u0648\u0649 \u0645\u0635\u0627\u062f\u0631 \u0623\u0648\u0645\u064a\u063a\u0627 3s \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a\u060c \u0633\u0645\u0643 \u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u064a\u062d\u062a\u0648\u064a \u0623\u064a\u0636\u0627 \u0639\u0644\u0649 \u062b\u0646\u0627\u0626\u064a \u0645\u064a\u062b\u064a\u0644\u0627\u0645\u064a\u0646\u0648\u062b\u0627\u0646\u0648\u0644 (DMAE). DMAE \u064a\u0639\u0632\u0632 \u0635\u062d\u0629 \u0627\u0644\u062c\u0644\u062f \u0644\u0623\u0646\u0647 \u064a\u062d\u0645\u064a \u0633\u0644\u0627\u0645\u0629 \u0623\u063a\u0634\u064a\u0629 \u0627\u0644\u062e\u0644\u0627\u064a\u0627. \u062a\u0639\u0632\u064a\u0632 \u0623\u063a\u0634\u064a\u0629 \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u064a\u062d\u0645\u064a \u0645\u0646 \u062a\u062f\u0647\u0648\u0631\u0647\u0627 \u0627\u0644\u0630\u064a \u064a\u0633\u0628\u0628 \u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629 \u0627\u0644\u0645\u0628\u0643\u0631\u0629. \u062a\u0633\u0627\u0639\u062f \u0647\u0630\u0647 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0623\u064a\u0636\u0627 \u0639\u0644\u0649 \u0645\u0646\u0639 \u0625\u0646\u062a\u0627\u062c \u062d\u0645\u0636 \u0627\u0644\u0623\u0631\u0627\u0643\u064a\u062f\u0648\u0646\u064a\u0643 (AA) \u060c \u0648\u0647\u0648 \u0645\u0642\u062f\u0645\u0629 \u0627\u0644\u062a\u0647\u0627\u0628 \u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u062a\u062c\u0627\u0639\u064a\u062f. \u0648\u0647\u0630\u0627 \u0644\u064a\u0633 \u0643\u0644 \u0634\u064a\u0621. DMAE \u064a\u0639\u0645\u0644 \u062c\u0646\u0628\u0627 \u0625\u0644\u0649 \u062c\u0646\u0628 \u0645\u0639 \u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0628 \u0644\u0632\u064a\u0627\u062f\u0629 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0623\u0633\u062a\u064a\u0644, \u0646\u0627\u0642\u0644 \u0639\u0635\u0628\u064a \u0636\u0631\u0648\u0631\u064a \u0644\u0639\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0644\u064a\u0645\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0628\u0642\u064a \u0648\u062c\u0647\u0643 \u064a\u0628\u062d\u062b \u0645\u0646\u063a\u0645 \u0648\u0634\u0631\u0643\u0629.<\/p>\n<p>&#8220;\u0633\u0645\u0643 \u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0627\u0644\u0628\u0631\u064a\u0629 \u0623\u0644\u0627\u0633\u0643\u0627 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0623\u0633\u062a\u0627\u0632\u0627\u0646\u062a\u064a\u0646 \u0648\u0623\u0648\u0645\u064a\u063a\u0627 3 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0636\u0641\u064a \u062a\u0648\u0647\u062c \u062c\u0645\u064a\u0644 \u0639\u0644\u0649 \u0627\u0644\u062c\u0644\u062f,&#8221; \u0648\u062a\u0642\u0648\u0644\u00a0<strong><a href=\"http:\/\/drjenhaley.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u062f\u0643\u062a\u0648\u0631 \u062c\u0646\u064a\u0641\u0631 \u0647\u0627\u0644\u064a<\/a>, MD FAAD,<\/strong>\u00a0\u0637\u0628\u064a\u0628 \u0623\u0645\u0631\u0627\u0636 \u062c\u0644\u062f\u064a\u0629 \u0645\u0639\u062a\u0645\u062f \u0645\u0646 \u0627\u0644\u0645\u062c\u0644\u0633 \u0648\u0627\u0644\u0645\u0636\u064a\u0641 \u0645\u0646\u00a0<a href=\"https:\/\/podcasts.apple.com\/us\/podcast\/radiance-revealed-podcast\/id1541361045\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u062a\u0623\u0644\u0642 \u0643\u0634\u0641\u062a \u0628\u0648\u062f\u0643\u0627\u0633\u062a<\/a>. &#8220;\u062a\u062c\u0646\u0628 \u0633\u0645\u0643 \u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0627\u0644\u062a\u064a \u0623\u062b\u064a\u0631\u062a \u0641\u064a \u0627\u0644\u0645\u0632\u0631\u0639\u0629\u060c \u0648\u0647\u0648 \u0637\u0639\u0627\u0645 \u0645\u062e\u062a\u0644\u0641 \u062a\u0645\u0627\u0645\u0627\u060c \u0648\u064a\u0639\u0637\u0649 \u0627\u0644\u0643\u0631\u064a\u0627\u062a \u0635\u0628\u063a \u0648\u0644\u064a\u0633 \u0644\u062f\u064a\u0647 \u0623\u0633\u062a\u0627\u0632\u0627\u0646\u062a\u064a\u0646.&#8221;<\/p>\n<h2>\u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u0623\u0635\u0641\u0631<\/h2>\n<figure id=\"517897\" class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-517897\" src=\"https:\/\/www.eatthis.com\/wp-content\/uploads\/2020\/11\/yellow-peppers.jpg\" alt=\"yellow peppers\" \/><\/figure>\n<p>&#8220;\u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062c) \u0645\u0647\u0645 \u0644\u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0643\u0648\u0644\u0627\u062c\u064a\u0646\u060c \u0648\u062c\u0646\u0628 \u062c\u0646\u0628 \u0645\u0639 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u0647)\u060c \u0647\u0648 \u0623\u062d\u062f \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u0647\u0627\u0645\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062d\u0645\u064a \u0636\u062f \u0627\u0644\u0636\u0631\u0631 \u0627\u0644\u062c\u0630\u0648\u0631 \u0627\u0644\u062d\u0631\u0629&#8221;\u060c \u0648\u064a\u0642\u0648\u0644\u00a0<strong>\u0627\u0644\u062f\u0643\u062a\u0648\u0631 \u0628\u064a\u062a\u0631\u0633\u0648\u0646 \u0628\u064a\u064a\u0631\u060c \u062f\u0643\u062a\u0648\u0631\u0627\u0647 \u0641\u064a \u0627\u0644\u0637\u0628\u060c<\/strong>\u00a0\u0648\u0647\u0648 \u0637\u0628\u064a\u0628 \u0623\u0645\u0631\u0627\u0636 \u062c\u0644\u062f\u064a\u0629 \u0645\u0639\u062a\u0645\u062f \u0645\u0646 \u0627\u0644\u0645\u062c\u0644\u0633 \u0645\u0639\u00a0<a href=\"https:\/\/pierreskincare.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0645\u0639\u0647\u062f \u0628\u064a\u064a\u0631 \u0644\u0644\u0639\u0646\u0627\u064a\u0629 \u0628\u0627\u0644\u0628\u0634\u0631\u0629<\/a>\u00a0\u0641\u064a \u0648\u064a\u0633\u062a \u0644\u064a\u0643\u060c \u0643\u0627\u0644\u064a\u0641\u0648\u0631\u0646\u064a\u0627. &#8220;\u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u0631\u0627\u0626\u0639\u0629 \u0644\u0644\u062a\u063a\u064a\u0631 \u0627\u0644\u0644\u0648\u0646 \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0638\u0647\u0648\u0631 \u0627\u0644\u062a\u062c\u0627\u0639\u064a\u062f.&#8221;<\/p>\n<p>\u0628\u062f\u0644\u0627 \u0645\u0646 \u0627\u0644\u0627\u0633\u062a\u064a\u0644\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u062c\u0631\u0639\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643\u060c \u0648\u0627\u0644\u0643\u062b\u064a\u0631 \u0639\u0644\u0649 \u0628\u0639\u0636 \u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u0623\u0635\u0641\u0631 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646 C. \u0641\u064a \u062f\u0631\u0627\u0633\u0629\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20085665\" target=\"_blank\" rel=\"noreferrer noopener\"><em>\u0623\u062c\u0631\u062a\u0647\u0627 \u0627\u0644\u0645\u062c\u0644\u0629 \u0627\u0644\u0628\u0631\u064a\u0637\u0627\u0646\u064a\u0629 \u0644\u0644\u062a\u063a\u0630\u064a\u0629<\/em>\u00a0<\/a>\u0644\u0623\u0643\u062b\u0631 \u0645\u0646 700 \u0627\u0645\u0631\u0623\u0629 \u064a\u0627\u0628\u0627\u0646\u064a\u0629\u060c \u0648\u062c\u062f \u0627\u0644\u0628\u0627\u062d\u062b\u0648\u0646 \u0623\u0646\u0647 \u0643\u0644\u0645\u0627 \u0623\u0643\u0644\u062a \u0627\u0644\u0645\u0648\u0636\u0648\u0639\u0627\u062a \u062e\u0636\u0631\u0648\u0627\u062a \u0635\u0641\u0631\u0627\u0621 \u0648\u062e\u0636\u0631\u0627\u0621 \u0623\u0643\u062b\u0631\u060c \u0643\u0644\u0645\u0627 \u0643\u0627\u0646\u062a \u0623\u0642\u0644 \u0645\u0644\u0627\u0621\u0645\u0629 \u0644\u0644\u062a\u062c\u0627\u0639\u064a\u062f \u0648\u0623\u0642\u062f\u0627\u0645 \u0627\u0644\u063a\u0631\u0628\u0627\u0646 &#8211; \u062d\u062a\u0649 \u0628\u0645\u062c\u0631\u062f \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062a\u062f\u062e\u064a\u0646 \u0648\u0627\u0644\u062a\u0639\u0631\u0636 \u0644\u0623\u0634\u0639\u0629 \u0627\u0644\u0634\u0645\u0633. \u0648\u062f\u0631\u0627\u0633\u0629 \u0645\u0646 \u0627\u0644\u0645\u0645\u0644\u0643\u0629 \u0627\u0644\u0645\u062a\u062d\u062f\u0629 \u062a\u062a\u0641\u0642 \u0645\u0639 \u0630\u0644\u0643. \u0648\u062c\u062f\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0629 \u0627\u0644\u0628\u0631\u064a\u0637\u0627\u0646\u064a\u0629 \u0627\u0644\u062a\u064a \u0646\u0634\u0631\u062a \u0641\u064a\u00a0<a href=\"https:\/\/academic.oup.com\/ajcn\/article\/86\/4\/1225\/4649573\" target=\"_blank\" rel=\"noreferrer noopener\"><em>\u0627\u0644\u0645\u062c\u0644\u0629 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u0629 \u0644\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0633\u0631\u064a\u0631\u064a\u0629<\/em>\u00a0<\/a>\u0623\u0646 \u0627\u0644\u0645\u062a\u0637\u0648\u0639\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u064a\u0633\u062a\u0647\u0644\u0643\u0648\u0646 \u0623\u0631\u0628\u0639\u0629 \u0645\u0644\u0644\u064a\u063a\u0631\u0627\u0645 \u0645\u0646 C (\u0645\u0627 \u0633\u062a\u062d\u0635\u0644 \u0639\u0644\u064a\u0647 \u0641\u064a \u0642\u0636\u0645\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u0623\u0635\u0641\u0631) \u064a\u0648\u0645\u064a\u0627 \u0644\u0645\u062f\u0629 \u062b\u0644\u0627\u062b \u0633\u0646\u0648\u0627\u062a \u0642\u0644\u0644\u0648\u0627 \u0645\u0646 \u0638\u0647\u0648\u0631 \u0627\u0644\u062a\u062c\u0627\u0639\u064a\u062f \u0628\u0646\u0633\u0628\u0629 11\u066a.<\/p>\n<h2>\u0628\u0631\u0648\u0643\u0644\u064a<\/h2>\n<figure id=\"551765\" class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-551765\" src=\"https:\/\/www.eatthis.com\/wp-content\/uploads\/2021\/04\/steamed-broccoli.jpg\" alt=\"steamed broccoli\" \/><\/figure>\n<p>\u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a \u0647\u0648 \u0622\u062e\u0631 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062c) \u0627\u0644\u063a\u0646\u064a\u0629 \u0627\u0644\u063a\u0630\u0627\u0621 \u0648\u0647\u0630\u0627 \u0634\u064a\u0621 \u0639\u0638\u064a\u0645 \u0644\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u062c\u0644\u062f \u0645\u062a\u0648\u0647\u062c\u0629. &#8220;[\u0628\u0627\u0644\u0646\u0633\u0628\u0629] \u0644\u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0645\u0632\u064a\u062c \u0645\u0646 \u0627\u0644\u062c\u0644\u062f\u060c \u0641\u0645\u0627 \u0632\u0644\u062a \u0623\u0648\u0635\u064a \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u0635\u0644\u064a\u0628\u064a\u0629 \u0648\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0623\u0643\u0633\u062f\u0629&#8221;\u060c \u064a\u0642\u0648\u0644\u00a0<strong><a href=\"https:\/\/www.lancerskincare.com\/meet-doctor-lancer\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u062f\u0643\u062a\u0648\u0631 \u0647\u0627\u0631\u0648\u0644\u062f \u0644\u0627\u0646\u0633\u0631<\/a>\u060c \u062f\u0643\u062a\u0648\u0631\u0627\u0647 \u0641\u064a \u0627\u0644\u0637\u0628 \u060c<\/strong>\u00a0\u0648\u0647\u0648 \u0637\u0628\u064a\u0628 \u0623\u0645\u0631\u0627\u0636 \u062c\u0644\u062f\u064a\u0629 \u0645\u0642\u0631\u0647\u0627 \u0643\u0627\u0644\u064a\u0641\u0648\u0631\u0646\u064a\u0627 \u0627\u0644\u0630\u064a \u0639\u0645\u0644 \u0645\u0639 \u0627\u0644\u0645\u0634\u0627\u0647\u064a\u0631 \u0645\u062b\u0644 \u0645\u0627\u0631\u062c\u0648\u062a \u0631\u0648\u0628\u064a \u0648\u0643\u064a\u0645 \u0643\u0627\u0631\u062f\u0627\u0634\u064a\u0627\u0646. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u0642\u0631\u0646\u0628\u064a\u0637\u060c \u0648\u062a\u0634\u0645\u0644 \u0627\u0644\u062e\u0636\u0627\u0631 \u0627\u0644\u0635\u0644\u064a\u0628\u064a\u0629 \u0643\u0628\u064a\u0631\u0629 \u0623\u062e\u0631\u0649 \u0627\u0644\u0642\u0631\u0646\u0628\u064a\u0637 \u0648\u0627\u0644\u0644\u0641\u062a\u060c \u0648\u0628\u0648\u0643 choy.9<\/p>\n<h2>\u0634\u0645\u0627\u0645<\/h2>\n<figure id=\"543776\" class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-543776\" src=\"https:\/\/www.eatthis.com\/wp-content\/uploads\/2021\/03\/cantaloupe.jpg\" alt=\"cantaloupe\" \/><\/figure>\n<p>\u0623\u0636\u0641 \u0647\u0630\u0627 \u0627\u0644\u0628\u0637\u064a\u062e \u0625\u0644\u0649 \u0648\u0635\u0641\u0627\u062a \u0633\u0644\u0637\u0629 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0644\u0644\u0628\u0634\u0631\u0629 \u0627\u0644\u0645\u062a\u0648\u0647\u062c\u0629. &#8220;\u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u0623) \u0645\u0647\u0645 \u0623\u064a\u0636\u0627 \u0644\u0635\u062d\u0629 \u0628\u0634\u0631\u062a\u0643\u060c \u062d\u062a\u0649 \u062a\u0635\u0644 \u0625\u0644\u0649 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u062e\u0636\u0631\u0627\u0621 \u0648\u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644\u064a\u0629 \u0627\u0644\u062f\u0627\u0643\u0646\u0629 \u0648\u0627\u0644\u062e\u0636\u0627\u0631\u060c \u0645\u062b\u0644 \u0627\u0644\u0643\u0627\u0646\u062a\u0627\u0644\u0648\u0628 \u0648\u0627\u0644\u0645\u0627\u0646\u062c\u0648 \u0648\u0627\u0644\u064a\u0642\u0637\u064a\u0646 \u0648\u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629 \u0648\u0627\u0644\u0644\u0641\u062a \u0648\u0627\u0644\u062c\u0632\u0631 \u0648\u0627\u0644\u0633\u0628\u0627\u0646\u062e&#8221;\u060c \u064a\u0642\u0648\u0644 \u0627\u0644\u062f\u0643\u062a\u0648\u0631 \u0633\u0627\u0644\u062c \u0628\u0644\u064a\u0643.<\/p>\n<h2>\u0627\u0644\u0644\u0641\u062a<\/h2>\n<figure id=\"444617\" class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-444617\" src=\"https:\/\/www.eatthis.com\/wp-content\/uploads\/2019\/10\/kale-in-bowl.jpg\" alt=\"kale in a bowl\" \/><\/figure>\n<p>&#8220;\u0627\u0644\u0644\u0641\u062a \u0647\u0648 \u0627\u0644\u062e\u064a\u0627\u0631 \u0627\u0644\u0623\u0639\u0644\u0649 \u0644\u0623\u0646\u0647 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u062a\u0623\u0643\u0633\u062f\u064a&#8221;\u060c \u064a\u0642\u0648\u0644 \u0627\u0644\u062f\u0643\u062a\u0648\u0631 \u0644\u0627\u0646\u0633\u0631. \u064a\u062a\u0645 \u062a\u062d\u0645\u064a\u0644 \u0647\u0630\u0627 \u0627\u0644\u062e\u0636\u0627\u0631 \u0627\u0644\u0635\u0644\u064a\u0628\u064a\u0629 \u0645\u0639 \u0627\u0644\u062c\u0644\u062f \u0627\u0644\u0645\u0641\u0636\u0644\u0629 \u0644\u0645\u0643\u0627\u0641\u062d\u0629 \u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a A, C, E, \u0648K. \u0627\u0644\u062e\u0636\u0631 \u0627\u0644\u0648\u0631\u0642\u064a\u0629 \u0647\u064a \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0642\u0648\u0649 \u0645\u0635\u0627\u062f\u0631 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0643, \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u064a\u0633\u0627\u0639\u062f \u0645\u0639 \u062a\u062e\u062b\u0631 \u0627\u0644\u062f\u0645 \u0648\u0627\u0644\u0634\u0641\u0627\u0621 \u0623\u0633\u0631\u0639 \u0639\u0646\u062f \u062a\u0646\u0627\u0648\u0644\u0647\u0627.<\/p>\n<h2>\u0627\u0644\u0627\u0641\u0648\u0643\u0627\u062f\u0648<\/h2>\n<figure id=\"442685\" class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-442685\" src=\"https:\/\/www.eatthis.com\/wp-content\/uploads\/2019\/09\/avocado-halves.jpg\" alt=\"avocado halves in bowl\" \/><\/figure>\n<p>&#8220;\u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648 \u0631\u0627\u0626\u0639\u0629 \u0644\u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u062a\u0631\u0637\u064a\u0628 \u0625\u0644\u0649 \u0627\u0644\u062c\u0644\u062f \u0648\u0627\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628&#8221;\u060c \u062a\u0642\u0648\u0644 \u0627\u0644\u062f\u0643\u062a\u0648\u0631\u0629 \u0647\u0627\u0644\u064a. \u0628\u062f\u0644\u0627 \u0645\u0646 \u0627\u0644\u0627\u0633\u062a\u062b\u0645\u0627\u0631 \u0641\u064a \u0639\u062f\u062f \u0643\u0628\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0645\u0634\u0643\u0648\u0643 \u0641\u064a\u0647\u0627 \u0644\u0645\u0643\u0627\u0641\u062d\u0629 \u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629\u060c \u062a\u0648\u062c\u0647 \u0625\u0644\u0649 \u0627\u0644\u0645\u062a\u062c\u0631 \u0648\u0627\u0644\u0627\u0633\u062a\u064a\u0644\u0627\u0621 \u0639\u0644\u0649 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class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-469022\" src=\"https:\/\/www.eatthis.com\/wp-content\/uploads\/2020\/02\/strawberries.jpg\" alt=\"strawberries\" \/><\/figure>\n<p>\u0627\u0644\u0641\u0631\u0627\u0648\u0644\u0629 \u0647\u064a \u0641\u0627\u0643\u0647\u0629 \u0623\u062e\u0631\u0649 \u063a\u0646\u064a\u0629 \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646 C \u0644\u0625\u0636\u0627\u0641\u062a\u0647\u0627 \u0625\u0644\u0649 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u064a\u062f \u0628\u0634\u0631\u0629 \u0645\u062a\u0648\u0647\u062c\u0629.<\/p>\n<p>&#8220;\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 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\u0645\u0637\u0644\u0648\u0628 \u0641\u064a \u0627\u0644\u0645\u0633\u0627\u0631 \u0627\u0644\u0630\u064a \u064a\u0633\u062a\u062e\u062f\u0645\u0647 \u0627\u0644\u062c\u0633\u0645 \u0644\u0635\u0646\u0639 \u0627\u0644\u0643\u0648\u0644\u0627\u062c\u064a\u0646.&#8221;<\/p>\n<h2>\u0645\u062d\u0627\u0631<\/h2>\n<figure id=\"364864\" class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-364864\" src=\"https:\/\/www.eatthis.com\/wp-content\/uploads\/media\/images\/ext\/878282275\/atlantic-oysters.jpg\" alt=\"Oysters\" \/><\/figure>\n<p>\u0627\u0644\u0645\u062d\u0627\u0631 \u0642\u062f \u0644\u0627 \u064a\u0643\u0648\u0646 \u0623\u0648\u0644 \u0634\u064a\u0621 \u0623\u0646 \u062a\u062a\u0628\u0627\u062f\u0631 \u0625\u0644\u0649 \u0627\u0644\u0630\u0647\u0646 \u0639\u0646\u062f\u0645\u0627 \u062a\u0641\u0643\u0631 \u0641\u064a \u0628\u0634\u0631\u0629 \u0645\u0634\u0639\u0629 &#8211; \u0644\u0643\u0646\u0647\u0627 \u0642\u062f \u0628\u0639\u062f \u0647\u0630\u0627! 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id=\"466032\" class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-466032\" src=\"https:\/\/www.eatthis.com\/wp-content\/uploads\/2020\/02\/fried-eggs-on-plate.jpg\" alt=\"Fried eggs\" \/><\/figure>\n<p>&#8220;\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0645\u062b\u0644 \u0628\u064a\u0627\u0636 \u0627\u0644\u0628\u064a\u0636\u060c \u0644\u062f\u064a\u0647\u0627 \u0627\u0644\u0644\u064a\u0633\u064a\u0646 \u0648\u0627\u0644\u0628\u0631\u0648\u0644\u064a\u0646\u060c \u0648\u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0634\u0643\u0644 \u0627\u0644\u0643\u0648\u0644\u0627\u062c\u064a\u0646&#8221;\u060c \u064a\u0642\u0648\u0644 \u0627\u0644\u062f\u0643\u062a\u0648\u0631 \u0628\u0627\u062a\u064a\u0644. \u0644\u0627 \u062a\u0631\u0641\u0636 \u0635\u0641\u0627\u0631\u060c \u0648\u0625\u0646 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\u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u0643) \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0645\u0639 \u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u062a\u0645\u062f\u062f, \u0646\u062f\u0648\u0628, \u0648\u0627\u0644\u0628\u0642\u0639 \u0627\u0644\u062f\u0627\u0643\u0646\u0629,&#8221; \u064a\u0642\u0648\u0644 \u0627\u0644\u062f\u0643\u062a\u0648\u0631 \u0628\u064a\u064a\u0631.<\/p>\n<h2>\u0628\u0630\u0648\u0631 \u0634\u064a\u0627<\/h2>\n<figure id=\"509054\" class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-509054\" src=\"https:\/\/www.eatthis.com\/wp-content\/uploads\/2020\/10\/chia-seeds.jpg\" alt=\"chia seeds\" \/><\/figure>\n<p>\u0628\u0630\u0648\u0631 \u0634\u064a\u0627 \u0647\u064a \u0645\u0635\u062f\u0631 \u0622\u062e\u0631 \u0643\u0628\u064a\u0631 \u0645\u0646 \u0623\u0648\u0645\u064a\u063a\u0627 3s. &#8220;\u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0623\u0648\u0645\u064a\u063a\u0627-3 \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u0645\u0633\u0627\u0647\u0645\u0629 \u0641\u064a \u0648\u0638\u064a\u0641\u0629 \u062d\u0627\u062c\u0632 \u0627\u0644\u062c\u0644\u062f. \u062a\u0646\u0627\u0648\u0644 \u0647\u0630\u0647 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062f\u0639\u0645 \u062d\u0627\u062c\u0632 \u0627\u0644\u062c\u0644\u062f&#8221;\u060c \u064a\u0642\u0648\u0644 \u0627\u0644\u062f\u0643\u062a\u0648\u0631 \u0643\u064a\u0646\u063a.<\/p>\n<h2>\u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629<\/h2>\n<figure id=\"474373\" class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-474373\" src=\"https:\/\/www.eatthis.com\/wp-content\/uploads\/2020\/03\/sweet-potatoes.jpg\" alt=\"sliced sweet potatoes\" \/><\/figure>\n<p>\u0623\u0638\u0647\u0631\u062a \u062f\u0631\u0627\u0633\u0629 \u0641\u064a \u0645\u062c\u0644\u0629\u00a0<a href=\"https:\/\/www.ehbonline.org\/article\/S1090-5138(10)00116-9\/fulltext\" target=\"_blank\" rel=\"noreferrer noopener\"><em>\u0627\u0644\u062a\u0637\u0648\u0631 \u0648\u0627\u0644\u0633\u0644\u0648\u0643 \u0627\u0644\u0628\u0634\u0631\u064a<\/em>\u00a0<\/a>\u062a\u0646\u0627\u0648\u0644 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u063a\u0646\u064a \u0628\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u064a\u0639\u0637\u064a \u062a\u0648\u0647\u062c\u0627 \u0623\u0643\u062b\u0631 \u0635\u062d\u0629 \u0648\u062c\u0627\u0630\u0628\u064a\u0629 \u0648\u0625\u0634\u0631\u0627\u0642\u0627 \u0645\u0645\u0627 \u0633\u062a\u062d\u0635\u0644 \u0639\u0644\u064a\u0647 \u0645\u0646 \u0627\u0644\u062a\u0639\u0631\u0636 \u0644\u0623\u0634\u0639\u0629 \u0627\u0644\u0634\u0645\u0633. \u0648\u0644\u0643\u0646 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u0633\u062a\u0647\u0644\u0643\u0648\u0646 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0623\u062c\u0632\u0627\u0621 \u0645\u0646 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u062d\u0645\u0631\u0627\u0621 \u0648\u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644\u064a\u0629 \u064a\u0648\u0645\u064a\u0627 \u0647\u0645 \u0627\u0644\u0630\u064a\u0646 \u0644\u062f\u064a\u0647\u0645 \u0623\u0639\u0638\u0645 \u0628\u0634\u0631\u0629 \u0642\u0628\u0644\u062a\u0647\u0627 \u0627\u0644\u0634\u0645\u0633 &#8211; \u0646\u062a\u064a\u062c\u0629 \u0645\u0631\u0643\u0628\u0627\u062a \u0645\u0643\u0627\u0641\u062d\u0629 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u062a\u0633\u0645\u0649 \u0627\u0644\u0643\u0627\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0639\u0637\u064a \u062a\u0644\u0643 \u0627\u0644\u0646\u0628\u0627\u062a\u0627\u062a \u0623\u0644\u0648\u0627\u0646\u0647\u0627. \u0639\u062f\u062f \u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u063a\u0646\u064a\u0629 \u0641\u064a \u0627\u0644\u0627\u0634\u064a\u0627\u0621 \u0627\u0644\u062c\u0645\u0627\u0644 \u0645\u062b\u0644 \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629 \u0627\u0644\u0645\u062e\u0628\u0648\u0632\u0629. \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u060c \u0646\u0635\u0641 \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u0629 \u0641\u0642\u0637 \u062a\u0648\u0641\u0631 200\u066a \u0645\u0646 \u0627\u0644\u0645\u062f\u0627\u0648\u0627\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627. \u0633\u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0643\u0627\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u0637\u0647\u064a &#8211; \u0625\u0646\u0647\u0627 \u0645\u062c\u0631\u062f \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0646\u0635\u0627\u0626\u062d\u0646\u0627 \u062d\u0648\u0644 \u0643\u064a\u0641\u064a\u0629 \u0627\u0633\u062a\u062e\u0631\u0627\u062c \u0645\u0639\u0638\u0645 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0646 \u0637\u0639\u0627\u0645\u0643!<\/p>\n<h2>\u0627\u0644\u0628\u0637\u0627\u0637\u0627<\/h2>\n<figure id=\"502178\" class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-502178\" src=\"https:\/\/www.eatthis.com\/wp-content\/uploads\/2020\/07\/russet-potatoes-bag.jpg\" alt=\"sack of russet potatoes\" \/><\/figure>\n<p>\u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u0623\u062d\u064a\u0627\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0646\u062f\u0648\u0628 \u0633\u064a\u0626\u0629\u060c \u0644\u0643\u0646\u0647\u0627 \u0645\u0644\u064a\u0626\u0629 \u0628\u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062b\u0644 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062c). \u0623\u0646\u0647\u0627 \u0642\u062f \u062a\u0643\u0648\u0646 \u0645\u062c\u0631\u062f \u0648\u0633\u064a\u0644\u0629 \u0644\u0630\u064a\u0630\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u062c\u0644\u062f \u0645\u062a\u0648\u0647\u062c\u0629 \u0643\u0646\u062a \u062a\u0628\u062d\u062b \u0639\u0646!<\/p>\n<h2>\u0633\u0628\u0627\u0646\u062e<\/h2>\n<figure id=\"482501\" class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-482501\" src=\"https:\/\/www.eatthis.com\/wp-content\/uploads\/2015\/04\/baby-spinach-colander.jpg\" alt=\"Baby spinach colander\" \/><\/figure>\n<p>\u0628\u0648\u0628\u0627\u064a \u0627\u0644\u0645\u0641\u0636\u0644\u0629 \u0627\u0644\u062e\u0636\u0627\u0631 \u0627\u0644\u0627\u0646\u062a\u0635\u0627\u0631\u0627\u062a \u0645\u0631\u0629 \u0623\u062e\u0631\u0649. \u0627\u0644\u062f\u0643\u062a\u0648\u0631 \u0639\u0645\u0631 \u064a\u0633\u062a\u0634\u0647\u062f \u0627\u0644\u0633\u0628\u0627\u0646\u062e \u0643\u0645\u0635\u062f\u0631 \u062c\u064a\u062f \u0644\u0643\u0644 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u0623) \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062c). \u0641\u064a \u062f\u0631\u0627\u0633\u0629 \u0646\u0634\u0631\u062a \u0641\u064a\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16721782\" target=\"_blank\" rel=\"noreferrer noopener\"><em>\u0627\u0644\u0645\u062c\u0644\u0629 \u0627\u0644\u062f\u0648\u0644\u064a\u0629 \u0644\u0644\u0633\u0631\u0637\u0627\u0646<\/em><\/a>\u060c \u0645\u0646\u0639 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u0623\u0643\u0644\u0648\u0627 \u0623\u0643\u0628\u0631 \u0642\u062f\u0631 \u0645\u0646 \u0627\u0644\u062e\u0636\u0631 \u0627\u0644\u0648\u0631\u0642\u064a\u0629 \u0633\u0631\u0637\u0627\u0646 \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u062d\u0631\u0634\u0641\u064a\u0629 \u0641\u064a \u0627\u0644\u062c\u0644\u062f. \u064a\u062a\u0643\u0647\u0646 \u0627\u0644\u0628\u0627\u062d\u062b \u0628\u0623\u0646 \u0627\u0644\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643\u060c \u0648\u0647\u0648 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 \u0623\u0633\u0627\u0633\u064a \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062d\u0645\u0636 \u0627\u0644\u0646\u0648\u0648\u064a \u0648\u0625\u0635\u0644\u0627\u062d\u0647\u060c \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u062e\u0636\u0627\u0631 \u0642\u062f \u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u062d\u062a\u0645\u0627\u0644 \u0646\u0645\u0648 \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u0633\u0631\u0637\u0627\u0646\u064a\u0629. \u0641\u0642\u0637 \u0643\u0648\u0628 \u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u0633\u0628\u0627\u0646\u062e \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 65\u066a \u0645\u0646 DV \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0645\u0646 \u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643.<\/p>\n<h2>\u064a\u0642\u0637\u064a\u0646<\/h2>\n<figure id=\"504239\" class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-504239\" src=\"https:\/\/www.eatthis.com\/wp-content\/uploads\/2017\/10\/pumpkin-butter.jpg\" alt=\"jar of homemade pumpkin butter with mini pumpkins and cinnamon sticks\" \/><\/figure>\n<p>\u0627\u0644\u064a\u0642\u0637\u064a\u0646 \u0647\u0648 \u0645\u0635\u062f\u0631 \u062c\u064a\u062f \u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u0623)\u060c \u0648\u0639\u0644\u0649 \u0639\u0643\u0633 \u0645\u0627 \u0633\u062a\u0627\u0631\u0628\u0643\u0633 \u0633\u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0643 \u0643\u0646\u062a \u062a\u0639\u062a\u0642\u062f\u060c \u0627\u0646\u0647\u0627 \u0644\u0630\u064a\u0630\u0629 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u0633\u0646\u0629. \u062c\u0631\u0628 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0639\u0634\u0631\u0627\u062a \u0648\u0635\u0641\u0627\u062a \u0627\u0644\u064a\u0642\u0637\u064a\u0646 \u0625\u0630\u0627 \u0644\u0645 \u062a\u0643\u0646 \u0645\u062a\u0623\u0643\u062f\u0627 \u0645\u0646 \u0623\u064a\u0646 \u062a\u0628\u062f\u0623.<\/p>\n<h2>\u0623\u0646\u0628\u062c<\/h2>\n<figure id=\"400328\" class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-400328\" src=\"https:\/\/www.eatthis.com\/wp-content\/uploads\/2016\/10\/mango-chunks.jpg\" alt=\"mango chunks on a plate\" \/><\/figure>\n<p>\u0627\u0644\u0645\u0627\u0646\u062c\u0648 \u0647\u0648 \u062b\u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0631\u0627\u0626\u0639\u0629 \u0644\u0644\u0628\u0634\u0631\u0629 \u0627\u0644\u0645\u062a\u0648\u0647\u062c\u0629 &#8211; \u0625\u0646\u0647\u0627 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u062a\u0648\u0635\u064a\u0627\u062a \u0627\u0644\u062f\u0643\u062a\u0648\u0631 \u0633\u0627\u0644\u062c \u0628\u0644\u064a\u0643 \u0644\u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u0623) \u0625\u0644\u0649 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/p>\n<h2>\u0627\u0644\u0644\u0648\u0632<\/h2>\n<figure id=\"442621\" class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-442621\" src=\"https:\/\/www.eatthis.com\/wp-content\/uploads\/2019\/09\/almonds-white-bowl.jpg\" alt=\"almonds in white bowl\" \/><\/figure>\n<p>\u0627\u0644\u0644\u0648\u0632 \u0645\u0644\u064a\u0621 \u0628\u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0627\u0644\u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0627\u0644\u0639\u0646\u0627\u064a\u0629 \u0628\u0627\u0644\u0628\u0634\u0631\u0629: \u0641\u064a\u062a\u0627\u0645\u064a\u0646 E. \u0648\u0630\u0644\u0643 \u0644\u0623\u0646 \u0647\u0630\u0627 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0625\u0635\u0644\u0627\u062d \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u0645\u0634\u0648\u0647\u0629 \u0648\u064a\u062f\u0627\u0641\u0639 \u0636\u062f \u0623\u0636\u0631\u0627\u0631 \u0627\u0644\u0634\u0645\u0633. \u0627\u0644\u0645\u062a\u0637\u0648\u0639\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u064a\u0633\u062a\u0647\u0644\u0643\u0648\u0646 14 \u0645\u0644\u0644\u064a\u063a\u0631\u0627\u0645 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u064a\u0648\u0645\u064a\u0627 (\u062d\u0648\u0627\u0644\u064a 20 \u0627\u0644\u0644\u0648\u0632) \u0648\u0645\u0646 \u062b\u0645 \u062a\u0639\u0631\u0636\u0648\u0627 \u0644\u0644\u0623\u0634\u0639\u0629 \u0641\u0648\u0642 \u0627\u0644\u0628\u0646\u0641\u0633\u062c\u064a\u0629 \u062d\u0631\u0642 \u0623\u0642\u0644 \u0645\u0646 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u0623\u062e\u0630\u0648\u0627 \u0644\u0627 \u0634\u064a\u0621. \u0648\u0644\u0623\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u0647) \u064a\u0639\u0645\u0644 \u0623\u064a\u0636\u0627 \u0643\u0645\u0636\u0627\u062f \u0644\u0644\u0623\u0643\u0633\u062f\u0629\u060c \u0641\u0625\u0646\u0647 \u064a\u0639\u0645\u0644 \u0623\u064a\u0636\u0627 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062c\u0633\u0645\u0643 \u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062c\u0630\u0648\u0631 \u0627\u0644\u062d\u0631\u0629 \u0627\u0644\u062e\u0637\u0631\u0629. \u0627\u0644\u0644\u0648\u0632 \u0647\u064a \u0623\u064a\u0636\u0627 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0627\u0644\u062e\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u0623\u0644\u0628\u0627\u0646!<\/p>\n<h2>\u0628\u0631\u0627\u0639\u0645 \u0628\u0631\u0648\u0643\u0633\u0644<\/h2>\n<figure id=\"498746\" class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-498746\" src=\"https:\/\/www.eatthis.com\/wp-content\/uploads\/2017\/11\/brussels-sprouts.jpg\" alt=\"brussels sprouts\" \/><\/figure>\n<p>\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0644\u064a\u0633\u062a \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0648\u062d\u064a\u062f\u0629 \u0627\u0644\u0631\u0627\u0626\u0639\u0629 \u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 C. Veggies \u0645\u062b\u0644 \u0628\u0631\u0627\u0639\u0645 \u0628\u0631\u0648\u0643\u0633\u0644 \u0647\u064a \u0637\u0631\u064a\u0642\u0629 \u0631\u0627\u0626\u0639\u0629 \u0623\u062e\u0631\u0649 \u0644\u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0625\u0644\u0649 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a &#8211; \u0633\u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0643 \u0628\u0634\u0631\u0629 \u0645\u062a\u0648\u0647\u062c\u0629 \u0641\u064a \u0623\u064a \u0648\u0642\u062a \u0645\u0646 \u0627\u0644\u0623\u0648\u0642\u0627\u062a.<\/p>\n<h2>\u0627\u0644\u062c\u0648\u0632<\/h2>\n<figure id=\"516992\" class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-516992\" src=\"https:\/\/www.eatthis.com\/wp-content\/uploads\/2020\/11\/walnuts.jpg\" alt=\"walnuts\" \/><\/figure>\n<p>\u0648\u0627\u0642\u064a\u0629 \u0645\u0646 \u0627\u0644\u0634\u0645\u0633\u060c \u0648\u0627\u0644\u0645\u0638\u0644\u0627\u062a \u0627\u0644\u0634\u0627\u0637\u0626\u060c \u0648\u0627\u0644\u0642\u0628\u0639\u0627\u062a \u0627\u0644\u0645\u0631\u0646\u0629 \u0627\u0644\u0643\u0628\u064a\u0631\u0629 \u0647\u064a \u0623\u062f\u0648\u0627\u062a \u0645\u0648\u062b\u0648\u0642 \u0628\u0647\u0627 \u0641\u064a \u062a\u0631\u0633\u0627\u0646\u0629 \u0627\u0644\u062c\u0644\u062f \u0644\u0645\u0643\u0627\u0641\u062d\u0629 \u0627\u0644\u0633\u0631\u0637\u0627\u0646. \u0627\u0644\u062c\u0648\u0632\u061f \u0644\u0645 \u064a\u062e\u0637\u0631 \u0628\u0628\u0627\u0644\u0643 \u0648\u0641\u0642\u0627\u00a0<a href=\"https:\/\/www.skincancer.org\/prevention\/can-your-diet-help-prevent-skin-cancer\" target=\"_blank\" rel=\"noreferrer noopener\">\u0644\u0645\u0624\u0633\u0633\u0629 \u0633\u0631\u0637\u0627\u0646 \u0627\u0644\u062c\u0644\u062f<\/a>\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0623\u0648\u0645\u064a\u063a\u0627-3 \u0641\u064a \u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0633\u0631\u0637\u0627\u0646 \u0627\u0644\u062c\u0644\u062f \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u062b\u0628\u064a\u0637 \u062a\u0643\u0648\u064a\u0646 COX-2 \u0627\u0644\u0643\u064a\u0645\u064a\u0627\u0626\u064a\u0629. \u0627\u0644\u062c\u0648\u0632 \u0647\u064a \u0627\u0644\u0645\u0635\u062f\u0631 \u0627\u0644\u0631\u0626\u064a\u0633\u064a \u0644\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629.<\/p>\n<p>&#8220;\u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0623\u0648\u0645\u064a\u063a\u0627-3 (\u0648\u062c\u062f\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0648\u0627\u0644\u062c\u0648\u0632 \u0648\u0627\u0644\u0644\u0648\u0632) \u0648\u0642\u062f \u062b\u0628\u062a \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0637\u0641\u062d \u0627\u0644\u062c\u0644\u062f\u064a \u0627\u0644\u0623\u0643\u0632\u064a\u0645\u0627,&#8221; \u0648\u064a\u0642\u0648\u0644 \u0627\u0644\u062f\u0643\u062a\u0648\u0631 \u0648\u0648.<\/p>\n<h2>\u0646\u0627\u062a\u0648<\/h2>\n<figure id=\"365915\" class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-365915\" src=\"https:\/\/www.eatthis.com\/wp-content\/uploads\/media\/images\/ext\/189857168\/natto-fermented-food.jpg\" alt=\"natto\" \/><\/figure>\n<p>Natto \u0647\u0648 \u0637\u0628\u0642 \u064a\u0627\u0628\u0627\u0646\u064a \u0645\u0635\u0646\u0648\u0639 \u0645\u0646 \u0641\u0648\u0644 \u0627\u0644\u0635\u0648\u064a\u0627 \u0627\u0644\u0645\u063a\u0644\u064a \u0648\u0627\u0644\u062a\u062e\u0645\u064a\u0631 \u0645\u0639 \u0627\u0644\u0628\u0643\u062a\u064a\u0631\u064a\u0627 \u0627\u0644\u062a\u064a \u062a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u0644\u062d\u0628\u0648\u0628. \u0641\u0648\u0644 \u0627\u0644\u0635\u0648\u064a\u0627 \u0627\u0644\u0645\u062e\u0645\u0631\u0629 \u0647\u0630\u0647 \u0641\u0631\u064a\u062f\u0629 \u0645\u0646 \u0646\u0648\u0639\u0647\u0627 \u0645\u0646 \u062d\u064a\u062b \u0623\u0646\u0647\u0627 \u0623\u0639\u0644\u0649 \u0645\u0635\u062f\u0631 \u063a\u0630\u0627\u0626\u064a \u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 K2 \u2014 \u0648\u0647\u0648 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0645\u0647\u0645 \u0644\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u0627\u0644\u0639\u0638\u0627\u0645\u060c \u0641\u0636\u0644\u0627 \u0639\u0646 \u062a\u0639\u0632\u064a\u0632 \u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u062c\u0644\u062f \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a 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\u060c \u0648\u0627\u0644\u0630\u064a \u064a\u0642\u0648\u0644 \u0627\u0644\u0628\u0627\u062d\u062b\u0648\u0646 \u0625\u0646\u0647 \u0642\u062f \u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0628\u0634\u0631\u062a\u0646\u0627 \u0644\u0623\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0634\u0627\u0643\u0644 \u0645\u062b\u0644 \u062d\u0628 \u0627\u0644\u0634\u0628\u0627\u0628 \u0648\u0627\u0644\u0623\u0643\u0632\u064a\u0645\u0627 \u0648\u0627\u0644\u0635\u062f\u0641\u064a\u0629 \u062a\u0646\u0628\u0639 \u0645\u0646 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628. \u0647\u0644 \u0623\u0646\u062a \u0642\u0644\u0642 \u0628\u0634\u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0635\u0648\u064a\u0627\u061f \u0644\u0642\u062f \u0642\u0645\u0646\u0627 \u0628\u0627\u0644\u0628\u062d\u062b\u060c \u0648\u0646\u062d\u0646 \u0646\u0639\u0637\u064a \u0641\u0648\u0644 \u0627\u0644\u0635\u0648\u064a\u0627 \u0627\u0644\u0645\u062e\u0645\u0631 A-OK! \u0648\u0644\u0643\u0646 \u0625\u0630\u0627 \u0644\u0645 \u062a\u0643\u0646 \u0645\u0646 \u0627\u0644\u0645\u0639\u062c\u0628\u064a\u0646\u060c \u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u0627 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 K2 \u0645\u0646 \u0627\u0644\u0632\u0628\u062f\u0629 \u0648\u0627\u0644\u0644\u062d\u0648\u0645 \u0648\u0635\u0641\u0627\u0631 \u0627\u0644\u0628\u064a\u0636 \u0627\u0644\u062a\u064a \u062a\u062a\u063a\u0630\u0649 \u0639\u0644\u0649 \u0627\u0644\u0639\u0634\u0628.<\/p>\n<h2>\u0643\u0631\u0643\u0645<\/h2>\n<figure id=\"367080\" class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-367080\" src=\"https:\/\/www.eatthis.com\/wp-content\/uploads\/media\/images\/ext\/953811341\/turmeric-powder-root.jpg\" alt=\"Turmeric powder and root\" \/><\/figure>\n<p>\u0627\u0644\u0643\u0631\u0643\u0645 \u0644\u064a\u0633 \u0645\u062c\u0631\u062f \u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0644\u0639\u0628\u0629 \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0628\u062d\u0645\u0627\u064a\u0629 \u0636\u062f \u0627\u0644\u0633\u0631\u0637\u0627\u0646 \u0623\u0648 \u0627\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u0623\u0644\u0645. \u0647\u0630\u0627 \u0627\u0644\u062a\u0648\u0627\u0628\u0644 \u0627\u0644\u0647\u0646\u062f\u064a\u0629 \u064a\u0645\u0643\u0646 \u0623\u064a\u0636\u0627 \u062d\u0645\u0627\u064a\u0629 \u0628\u0634\u0631\u062a\u0643. \u0648\u0630\u0644\u0643 \u0644\u0623\u0646 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u0643\u0631\u0643\u0645 \u0627\u0644\u0646\u0634\u0637\u0629, \u0627\u0644\u0643\u0631\u0643\u0645\u064a\u0646, \u0648\u0642\u062f \u0623\u0638\u0647\u0631\u062a \u0623\u0646 \u062a\u0643\u0648\u0646 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a, \u062e\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u0642\u062a\u0627\u0644 \u0627\u0644\u0631\u0627\u062f\u064a\u0643\u0627\u0644\u064a\u0629 \u0627\u0644\u062d\u0631\u0629 \u0647\u0646\u0627\u0643 (\u062d\u062a\u0649 \u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u064a\u0628\u0648\u0628\u0631\u0648\u0641\u064a\u0646!) , \u0648\u0641\u0642\u0627 \u0644\u062f\u0631\u0627\u0633\u0629 \u0641\u064a\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15489888\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Oncogene<\/em><\/a>. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u062a\u0638\u0647\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646 \u0647\u0630\u0647 \u0627\u0644\u062a\u0648\u0627\u0628\u0644 \u064a\u0645\u0643\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 \u0623\u064a\u0636\u0627 \u0644\u062a\u062e\u0641\u064a\u0641 \u0628\u0642\u0639 \u0627\u0644\u062a\u0635\u0628\u063a \u0627\u0644\u062f\u0627\u0643\u0646\u0629 \u0623\u0648 \u0627\u0644\u0646\u062f\u0648\u0628 \u0627\u0644\u0646\u0627\u062c\u0645\u0629 \u0639\u0646 \u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629 \u0623\u0648 \u0639\u062f\u0645 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a \u0623\u0648 \u0627\u0644\u062a\u0639\u0631\u0636 \u0644\u0623\u0634\u0639\u0629 \u0627\u0644\u0634\u0645\u0633 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u062b\u0628\u064a\u0637 \u0625\u0646\u0632\u064a\u0645 \u0641\u064a \u0627\u0644\u062c\u0644\u062f \u064a\u0646\u062a\u062c \u0627\u0644\u0635\u0628\u0627\u063a &#8211; \u0641\u0642\u0637 \u0627\u062c\u0645\u0639 \u0645\u0639 \u0627\u0644\u0639\u0633\u0644 \u0644\u0625\u0646\u0634\u0627\u0621 \u0642\u0646\u0627\u0639 \u0627\u0644\u0648\u062c\u0647 \u0627\u0644\u0639\u0644\u0627\u062c\u064a!<\/p>\n<h2>\u0628\u0627\u0628\u0627\u064a\u0627<\/h2>\n<figure id=\"358682\" class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-358682\" src=\"https:\/\/www.eatthis.com\/wp-content\/uploads\/media\/images\/ext\/907592996\/papaya.jpg\" alt=\"Papaya\" \/><\/figure>\n<p>\u0647\u0630\u0647 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0627\u0633\u062a\u0648\u0627\u0626\u064a\u0629 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0639\u062f\u062f \u0643\u0628\u064a\u0631 \u0645\u0646 \u0627\u0644\u0625\u0646\u0632\u064a\u0645\u0627\u062a \u0627\u0644\u0646\u0634\u0637\u0629 \u0627\u0644\u062a\u064a \u062a\u0645\u0631 \u0639\u0644\u0649 \u0641\u0648\u0627\u0626\u062f\u0647\u0627 \u0627\u0644\u0635\u062d\u064a\u0629. \u0648\u0642\u062f \u0627\u0633\u062a\u062e\u062f\u0645 \u0625\u0646\u0632\u064a\u0645 \u0648\u0627\u062d\u062f\u060c \u0648\u0647\u0648 \u0627\u0644\u0634\u064a\u0648\u0645\u0628\u0627\u0628\u0627\u064a\u0646\u060c \u0644\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u060c \u0648\u0647\u0648 \u0645\u0635\u062f\u0631 \u0634\u0627\u0626\u0639 \u0644\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u062c\u0644\u062f\u064a\u0629. \u0648\u0625\u0646\u0632\u064a\u0645 \u0622\u062e\u0631\u060c \u0628\u0627\u0628\u0627\u064a\u0646\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0625\u0632\u0627\u0644\u0629 \u0627\u0644\u0639\u064a\u0648\u0628 \u0648\u062d\u062a\u0649 \u0639\u0644\u0627\u062c \u062d\u0628 \u0627\u0644\u0634\u0628\u0627\u0628 \u0639\u0646\u062f \u062a\u0637\u0628\u064a\u0642\u0647\u0627 \u0645\u0648\u0636\u0639\u064a\u0627 \u0643\u0645\u0627 \u0627\u0646\u0632\u064a\u0645 \u064a\u0630\u0648\u0628 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0646\u0633\u062f\u0627\u062f \u0627\u0644\u0645\u0633\u0627\u0645 \u0648\u064a\u0637\u0647\u0631 \u0627\u0644\u062c\u0644\u062f. \u0646\u0627\u0647\u064a\u0643 \u0639\u0646, \u0645\u062c\u0631\u062f \u0643\u0648\u0628 \u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u0627\u0644\u0637\u0627\u0632\u062c\u0629, \u0646\u0627\u0636\u062c\u0629 \u062d\u0632\u0645 \u0636\u062e\u0645 144\u066a \u0645\u0646 DV \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0645\u0646 \u0627\u0644\u0643\u0648\u0644\u0627\u062c\u064a\u0646 \u062a\u0639\u0632\u064a\u0632 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 C. \u0647\u0630\u0627 \u0647\u0648 \u0623\u064a\u0636\u0627 \u0627\u0644\u0633\u0628\u0628 \u0641\u064a \u0627\u0646\u0647\u0627 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0644\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0644\u062a\u0639\u0631\u064a\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a!<\/p>\n<h2>\u0627\u0644\u0634\u0627\u064a \u0627\u0644\u0623\u062e\u0636\u0631<\/h2>\n<figure id=\"373903\" class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-373903\" src=\"https:\/\/www.eatthis.com\/wp-content\/uploads\/media\/images\/ext\/188220029\/green-tea-brewed.jpg\" alt=\"Green tea in mugs\" \/><\/figure>\n<p>\u0635\u0628 \u0646\u0641\u0633\u0643 \u0643\u0648\u0628 \u0645\u0646 \u0647\u0630\u0627 \u0625\u0643\u0633\u064a\u0631 \u0627\u0644\u062e\u0636\u0631\u0627\u0621 \u0648\u0645\u0634\u0627\u0647\u062f\u0629 \u062a\u0648\u0647\u062c \u0628\u0634\u0631\u062a\u0643! &#8220;\u0627\u0644\u0634\u0627\u064a \u0627\u0644\u0623\u062e\u0636\u0631 \u0644\u062f\u064a\u0647 catechin \u062f\u0639\u0627 EGCG \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0622\u0644\u064a\u0627\u062a \u0625\u0635\u0644\u0627\u062d \u0627\u0644\u062d\u0645\u0636 \u0627\u0644\u0646\u0648\u0648\u064a \u0641\u064a \u0628\u0634\u0631\u062a\u0646\u0627 \u0628\u0639\u062f \u0627\u0644\u062a\u0639\u0631\u0636 \u0644\u0623\u0634\u0639\u0629 \u0627\u0644\u0634\u0645\u0633&#8221;\u060c \u064a\u0642\u0648\u0644 \u0627\u0644\u062f\u0643\u062a\u0648\u0631 Galaria. &#8220;\u0647\u0630\u0627 \u0647\u0648 \u0627\u0644\u0633\u0628\u0628 \u0627\u0644\u0631\u0626\u064a\u0633\u064a \u0627\u0644\u0630\u064a \u064a\u062c\u0639\u0644\u0646\u0627 \u0646\u0639\u062a\u0642\u062f \u0623\u0646\u0647 \u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0636\u0627\u062f\u0627 \u0644\u0644\u0633\u0631\u0637\u0627\u0646. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0641\u0647\u0648 \u0645\u0636\u0627\u062f \u0644\u0644\u0623\u0643\u0633\u062f\u0629 \u0642\u0648\u064a \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0625\u0628\u0637\u0627\u0621 \u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629.<\/p>\n<p>\u0648\u062c\u062f\u062a \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0641\u064a\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3077767\/\" target=\"_blank\" rel=\"noreferrer noopener\"><em>\u0623\u0631\u0634\u064a\u0641 \u0627\u0644\u0643\u064a\u0645\u064a\u0627\u0621 \u0627\u0644\u062d\u064a\u0648\u064a\u0629 \u0648\u0627\u0644\u0641\u064a\u0632\u064a\u0627\u0621 \u0627\u0644\u062d\u064a\u0648\u064a\u0629<\/em>\u00a0<\/a>\u0623\u0646 \u0634\u0631\u0628 \u062e\u0645\u0633\u0629 \u0625\u0644\u0649 \u0633\u062a\u0629 \u0623\u0643\u0648\u0627\u0628 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0633\u0631\u0637\u0627\u0646 \u0627\u0644\u062c\u0644\u062f \u0639\u0646 \u0637\u0631\u064a\u0642 \u0625\u0635\u0644\u0627\u062d \u0627\u0644\u062d\u0645\u0636 \u0627\u0644\u0646\u0648\u0648\u064a \u0627\u0644\u062a\u0627\u0644\u0641 \u0628\u0633\u0631\u0639\u0629. \u0641\u0642\u0637 \u0643\u0646 \u062d\u0630\u0631\u0627 \u0644\u0639\u062f\u0645 \u0627\u0644\u0645\u0628\u0627\u0644\u063a\u0629 \u0641\u064a \u0630\u0644\u0643. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0627\u0644\u0643\u062b\u0631\u0629 \u0641\u064a \u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u062c\u0641\u0627\u0641\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0643\u0648\u0646 \u0644\u0647 \u0622\u062b\u0627\u0631 \u0639\u0643\u0633\u064a\u0629 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0628\u0634\u0631\u0629.29<\/p>\n<h2>\u0645\u0627\u0621 \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f \u0648\u0632\u064a\u062a<\/h2>\n<figure id=\"425711\" class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-425711\" src=\"https:\/\/www.eatthis.com\/wp-content\/uploads\/2019\/03\/mason-jar-mug-coconut-water.jpg\" alt=\"maron jar mugs filled with coconut water around coconuts\" \/><\/figure>\n<p>\u0644\u0627 \u0634\u064a\u0621 \u064a\u0630\u0647\u0628 \u0633\u062f\u0649 \u0639\u0646\u062f\u0645\u0627 \u0643\u0646\u062a \u062a\u0633\u062a\u062e\u062f\u0645 \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f \u0644\u0644\u0639\u0646\u0627\u064a\u0629 \u0628\u0627\u0644\u0628\u0634\u0631\u0629. \u0639\u0646\u062f \u0641\u062a\u062d\u0647 \u0644\u0623\u0648\u0644 \u0645\u0631\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u0634\u0631\u0628 \u0627\u0644\u0645\u0627\u0621 \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0644\u0644\u0641\u0627\u0643\u0647\u0629 &#8211; \u0641\u0647\u0648 \u0645\u0644\u064a\u0621 \u0628\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0643\u0647\u0627\u0631\u0644 \u0627\u0644\u0628\u0627\u0639\u062b \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0644\u062a\u062c\u062f\u064a\u062f \u0628\u0634\u0631\u062a\u0643 \u0648\u0625\u0639\u0627\u062f\u0629 \u062a\u0631\u0637\u064a\u0628\u0647\u0627\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647\u0627 \u0623\u0643\u062b\u0631 \u0644\u064a\u0648\u0646\u0629 \u0648\u0634\u0628\u0627\u0628\u0627. \u0648\u0639\u0646\u062f\u0645\u0627 \u062a\u0646\u062a\u0642\u0644 \u0625\u0644\u0649 \u0644\u062d\u0645 \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f \u0648\u062a\u0646\u062a\u0632\u0639 \u0632\u064a\u0648\u062a\u0647\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646\u0647 \u0644\u0634\u0641\u0627\u0621 \u0623\u0645\u0639\u0627\u0626\u0643. \u0648\u0630\u0644\u0643 \u0644\u0623\u0646 \u0632\u064a\u062a \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0645\u064a\u0643\u0631\u0648\u0628\u0627\u062a \u0642\u0648\u064a\u0629\u060c \u062d\u0645\u0636 \u0627\u0644\u0643\u0628\u0631\u0644\u064a\u0643\u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u062f\u0645\u064a\u0631 \u0627\u0644\u0628\u0643\u062a\u064a\u0631\u064a\u0627 \u0627\u0644\u0633\u064a\u0626\u0629 \u0648\u0627\u0644 \u0627\u0644\u0645\u0628\u064a\u0636\u0627\u062a. \u0627\u0644\u0645\u0628\u064a\u0636\u0627\u062a \u0647\u0648 \u0627\u0644\u0641\u0637\u0631\u064a\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0633\u0631 \u062c\u062f\u0631\u0627\u0646 \u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0648\u062a\u0642\u0644\u064a\u0644 \u062d\u0645\u0636 \u0627\u0644\u0645\u0639\u062f\u0629\u060c \u0627\u0644\u0630\u064a \u064a\u0633\u0628\u0628 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u060c \u0648\u0633\u0648\u0621 \u0627\u0644\u0647\u0636\u0645\u060c \u0648\u0647\u0631\u0648\u0628.30<\/p>\n<h2>\u0627\u0644\u0628\u0631\u0627\u0632\u064a\u0644 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a<\/h2>\n<figure id=\"358179\" class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-358179\" src=\"https:\/\/www.eatthis.com\/wp-content\/uploads\/media\/images\/ext\/466674064\/brazil-nuts.jpg\" alt=\"Brazil nuts\" \/><\/figure>\n<p>\u0639\u0631\u0636\u0629 \u0644\u0644\u062f\u0648\u0627\u0626\u0631 \u0627\u0644\u0645\u0638\u0644\u0645\u0629 \u0627\u0644\u0645\u0632\u0639\u062c\u0629\u061f \u0648\u0642\u062f \u0648\u062c\u062f \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646 \u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629 \u2013 \u0648\u0644\u064a\u0633 \u0642\u0644\u0629 \u0627\u0644\u0646\u0648\u0645 \u0641\u0642\u0637 \u2013 \u0647\u064a \u0627\u0644\u0645\u0635\u062f\u0631 \u0627\u0644\u0631\u0626\u064a\u0633\u064a \u0644\u0644\u062f\u0648\u0627\u0626\u0631 \u0627\u0644\u0633\u0648\u062f\u0627\u0621 \u063a\u064a\u0631 \u0639\u0644\u0645 \u0627\u0644\u0648\u0631\u0627\u062b\u0629. \u0645\u0639 \u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a\u060c \u064a\u0641\u0642\u062f \u0627\u0644\u062c\u0644\u062f \u0627\u0644\u0643\u0648\u0644\u0627\u062c\u064a\u0646 \u0648\u0631\u0642\u064a\u0642\u0629\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644 \u0627\u0644\u0623\u0648\u0631\u062f\u0629 \u062a\u062d\u062a \u0627\u0644\u0639\u064a\u0646\u064a\u0646 \u0623\u0643\u062b\u0631 \u0648\u0636\u0648\u062d\u0627. \u0644\u062d\u0633\u0646 \u0627\u0644\u062d\u0638\u060c \u0643\u0644 \u0645\u0627 \u0639\u0644\u064a\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0647\u0648 \u0627\u0644\u0627\u0633\u062a\u064a\u0644\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u062c\u0648\u0632 \u0627\u0644\u0628\u0631\u0627\u0632\u064a\u0644 \u0648\u0627\u062d\u062f. \u0648\u0630\u0644\u0643 \u0644\u0623\u0646 \u0627\u0644\u062c\u0648\u0632 \u0627\u0644\u0628\u0631\u0627\u0632\u064a\u0644 \u0648\u0627\u062d\u062f \u0644\u062f\u064a\u0647 \u0623\u0643\u062b\u0631 \u0645\u0646 135\u066a \u0645\u0646 DV \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0645\u0646 \u0627\u0644\u0633\u064a\u0644\u064a\u0646\u064a\u0648\u0645\u060c \u0648\u0647\u0648 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0639\u0632\u0632 \u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0643\u0648\u0644\u0627\u062c\u064a\u0646. \u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u0645\u0639\u062f\u0646 \u0639\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0625\u064a\u0644\u0627\u0633\u062a\u064a\u0646\u060c \u0648\u0647\u0648 \u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0628\u0634\u0631\u062a\u0643 \u0646\u0627\u0639\u0645\u0629 \u0648\u0636\u064a\u0642\u0629 \u0648\u064a\u0639\u0645\u0644 \u0643\u0645\u0636\u0627\u062f \u0644\u0644\u0623\u0643\u0633\u062f\u0629\u060c \u0645\u0645\u0627 \u064a\u0648\u0642\u0641 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\u0644\u0644\u0623\u0634\u0639\u0629 \u0641\u0648\u0642 \u0627\u0644\u0628\u0646\u0641\u0633\u062c\u064a\u0629.<\/p>\n<h2>\u0628\u0630\u0648\u0631 \u0627\u0644\u0643\u062a\u0627\u0646<\/h2>\n<figure id=\"389745\" class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-389745\" src=\"https:\/\/www.eatthis.com\/wp-content\/uploads\/2017\/11\/ground-flaxseed.jpg\" alt=\"Ground flaxseed in bowl\" \/><\/figure>\n<p>\u0647\u0630\u0647 \u0627\u0644\u0628\u0630\u0648\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0645\u0627\u0644 whammy \u0645\u0632\u062f\u0648\u062c\u0629: \u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u062c\u0644\u062f \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u064a\u0629 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0631\u0637\u064a\u0628 \u0627\u0644\u0639\u0627\u0645 \u0644\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u062c\u0644\u062f. \u0628\u0630\u0648\u0631 \u0627\u0644\u0643\u062a\u0627\u0646 \u062a\u0642\u062f\u0645 \u062d\u0645\u0648\u0644\u0629 \u0645\u0646 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0623\u0648\u0645\u064a\u063a\u0627-3\u060c \u0648\u0627\u0644\u062a\u064a \u062a\u0645\u062d\u0648 \u0627\u0644\u0628\u0642\u0639 \u0648\u062a\u0633\u0648\u064a\u0629 \u0627\u0644\u062e\u0637\u0648\u0637 \u0627\u0644\u062f\u0642\u064a\u0642\u0629. \u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u0641\u064a\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18761778\" target=\"_blank\" rel=\"noreferrer noopener\"><em>\u0627\u0644\u0645\u062c\u0644\u0629 \u0627\u0644\u0628\u0631\u064a\u0637\u0627\u0646\u064a\u0629 \u0644\u0644\u062a\u063a\u0630\u064a\u0629<\/em>\u00a0<\/a>\u0623\u0646 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u0623\u0633\u0642\u0637\u0648\u0627 \u062d\u0648\u0627\u0644\u064a \u0646\u0635\u0641 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\u0623\u0641\u0636\u0644 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646.<\/p>\n<h2>\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u062f\u0627\u0643\u0646\u0629<\/h2>\n<figure id=\"488217\" class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-488217\" src=\"https:\/\/www.eatthis.com\/wp-content\/uploads\/2020\/06\/dark-chocolate-1.jpg\" alt=\"dark chocolate\" \/><\/figure>\n<p>\u0646\u0646\u0633\u0649 \u0648\u0627\u0642\u064a\u0629 \u0645\u0646 \u0627\u0644\u0634\u0645\u0633 &#8211; \u062d\u0632\u0645\u0629 \u0634\u0631\u064a\u0637 \u0645\u0646 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0647 \u0641\u064a \u062d\u0642\u064a\u0628\u0629 \u0627\u0644\u0634\u0627\u0637\u0626 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643. \u0648\u0630\u0644\u0643 \u0644\u0623\u0646 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0641\u064a \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0647 \u0627\u0644\u062f\u0627\u0643\u0646\u0629 \u0627\u0644\u0645\u0639\u0631\u0648\u0641\u0629 \u0628\u0627\u0633\u0645 \u0641\u0644\u0627\u0641\u0627\u0646\u0648\u0644 \u062a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u062e\u0634\u0648\u0646\u0629 \u0641\u064a \u0627\u0644\u062c\u0644\u062f \u0648\u062a\u0648\u0641\u0631 \u0627\u0644\u062d\u0645\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0634\u0645\u0633. \u0648\u0641\u0642\u0627 \u0644\u062f\u0631\u0627\u0633\u0629 \u0641\u064a\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4145303\/\" target=\"_blank\" rel=\"noreferrer noopener\"><em>\u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629<\/em><\/a>\u060c \u064a\u0645\u0643\u0646 \u0644\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u0643\u0627\u0643\u0627\u0648 \u062d\u0645\u0627\u064a\u0629 \u0627\u0644\u062c\u0644\u062f \u0645\u0646 \u0627\u0644\u0625\u062c\u0647\u0627\u062f 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grounds\" \/><\/figure>\n<p>\u0644\u0627 \u0645\u062c\u0631\u062f \u0625\u0644\u0642\u0627\u0621 \u062a\u0644\u0643 \u0627\u0644\u0642\u0647\u0648\u0629 \u0627\u0644\u0645\u0633\u062a\u062e\u062f\u0645\u0629 \u0641\u064a \u0633\u0644\u0629 \u0627\u0644\u0645\u0647\u0645\u0644\u0627\u062a \u0623\u0648 \u0633\u0644\u0629 \u0627\u0644\u0633\u0645\u0627\u062f. \u0628\u0642\u0627\u064a\u0627 \u0627\u0644\u0642\u0647\u0648\u0629 \u062c\u0639\u0644 \u0641\u0631\u0643 \u0627\u0644\u062c\u0633\u0645 \u0643\u0628\u064a\u0631\u0629\u060c \u0648\u0633\u0644\u0637\u0627\u062a\u0647\u0627 \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0623\u0643\u0633\u062f\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0628\u0628 &#8220;\u0632\u064a\u0627\u062f\u0629 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0648\u0627\u0644\u062d\u0645\u0627\u064a\u0629 \u0645\u0646 \u0623\u0636\u0631\u0627\u0631 \u0627\u0644\u0634\u0645\u0633&#8221;\u060c 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(\u0627\u0644\u0630\u064a \u064a\u0633\u062a\u0639\u064a\u062f \u0627\u0644\u062d\u0645\u0648\u0636\u0629 \u0648\u064a\u0636\u064a\u0641 \u0627\u0644\u0645\u0639\u0627\u062f\u0646) \u0648\u0623\u0634\u0631\u0647\u0627 \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u062d\u0645\u0627\u0645 \u0628\u0639\u062f \u064a\u0648\u0645 \u0639\u0644\u0649 \u0627\u0644\u0634\u0627\u0637\u0626 &#8211; \u0623\u0642\u0633\u0645 \u0628\u0630\u0644\u0643&#8221;.<\/p>\n<h2>\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u062a\u062c\u0646\u0628\u0647\u0627 \u0644\u0644\u0628\u0634\u0631\u0629 \u0627\u0644\u0645\u062a\u0648\u0647\u062c\u0629<\/h2>\n<figure id=\"535970\" class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-535970\" src=\"https:\/\/www.eatthis.com\/wp-content\/uploads\/2021\/02\/sugar-cubes.jpg\" alt=\"sugar cubes\" \/><\/figure>\n<p>\u0627\u062a\u0641\u0642 \u0623\u0637\u0628\u0627\u0621 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u062c\u0644\u062f\u064a\u0629 \u0627\u0644\u0630\u064a\u0646 \u0627\u0633\u062a\u0634\u0631\u0646\u0627\u0647\u0645 \u0639\u0644\u0649 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631 \u0627\u0644\u0645\u0636\u0627\u0641 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0639\u064a\u062b \u0641\u0633\u0627\u062f\u0627 \u0641\u064a \u0628\u0634\u0631\u062a\u0643. &#8220;\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0633\u0643\u0631 \u0644\u0647 \u0623\u0643\u0628\u0631 \u062a\u0623\u062b\u064a\u0631 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u062c\u0644\u062f\u060c \u0648\u062e\u0627\u0635\u0629 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0646\u0633\u0627\u0621&#8221;\u060c \u064a\u0642\u0648\u0644 \u0627\u0644\u062f\u0643\u062a\u0648\u0631 \u0641\u0631\u0627\u0646\u0643. &#8220;\u0648\u0647\u0630\u0627 \u064a\u0634\u0645\u0644 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\u0627\u0644\u0631\u063a\u0628\u0629 \u0627\u0644\u0634\u062f\u064a\u062f\u0629\u060c \u0648\u0627\u0644\u062c\u0644\u062f \u0623\u0643\u062b\u0631 \u0625\u0634\u0631\u0627\u0642\u0627 \u0648\u0635\u062d\u0629&#8221;.<\/p>\n<p>\u0625\u0646\u0647 \u0644\u064a\u0633 \u0645\u062c\u0631\u062f \u0645\u0638\u0647\u0631 \u0628\u0627\u0647\u062a \u0623\u064a\u0636\u0627 \u060c \u062d\u064a\u062b \u064a\u0645\u0643\u0646 \u0644\u0644\u0633\u0643\u0631 \u0623\u0646 \u064a\u062c\u0639\u0644 \u0645\u0634\u0643\u0644\u0627\u062a \u0628\u0634\u0631\u062a\u0643 \u0627\u0644\u062d\u0627\u0644\u064a\u0629 \u0623\u0633\u0648\u0623. &#8220;\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0647\u0627\u0628 \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644 \u0638\u0631\u0648\u0641 \u0645\u062b\u0644 \u062d\u0628 \u0627\u0644\u0634\u0628\u0627\u0628 \u0648\u0627\u0644\u0623\u0643\u0632\u064a\u0645\u0627 \u0623\u0633\u0648\u0623&#8221;\u060c \u064a\u0642\u0648\u0644 \u0627\u0644\u062f\u0643\u062a\u0648\u0631 \u063a\u0627\u0644\u0627\u0631\u064a\u0627. &#8220;\u0625\u0630\u0627 \u0644\u0645 \u064a\u0643\u0646 \u0630\u0644\u0643 \u0643\u0627\u0641\u064a\u0627\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0647\u0645 \u0645\u0633\u0627\u0645\u064a\u0631 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646 \u0623\u064a\u0636\u0627 \u0641\u064a \u062d\u0628 \u0627\u0644\u0634\u0628\u0627\u0628 \u0648\u0632\u064a\u0627\u062f\u0629 \u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0646\u0641\u0637.&#8221;<\/p>\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062a\u062c\u0646\u0628 \u0627\u0644\u0633\u0643\u0631 \u0627\u0644\u0645\u0636\u0627\u0641\u060c \u0641\u0625\u0646 \u0627\u0644\u062a\u0645\u0633\u0643 \u0628\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 GI\u060c \u0645\u062b\u0644 \u062e\u0628\u0632 \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644 (\u0628\u062f\u0644\u0627 \u0645\u0646 \u0627\u0644\u062e\u0628\u0632 \u0627\u0644\u0623\u0628\u064a\u0636) \u0633\u064a\u0633\u0627\u0639\u062f \u0628\u0634\u0631\u062a\u0643. \u062a\u062d\u062a\u0648\u064a \u0627\u0644\u0645\u0627\u062f\u0629 \u0627\u0644\u0628\u064a\u0636\u0627\u0621 \u0639\u0644\u0649 \u062d\u0645\u0644 \u0646\u0633\u0628\u0629 \u0633\u0643\u0631 \u0627\u0644\u062f\u0645 \u0627\u0644\u0639\u0627\u0644\u064a\u0629 \u060c \u0645\u0645\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0647\u0627 \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \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 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0644 \u0645\u0631\u062a\u0628\u0629 \u0623\u0642\u0644 \u0639\u0644\u0649 \u0645\u0624\u0634\u0631 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 (GI) \u060c \u0645\u062b\u0644 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629. &#8220;\u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0639\u0627\u0644\u064a\u0629 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u062a\u0634\u0645\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u0632\u064a\u062f \u0628\u0633\u0631\u0639\u0629 \u0645\u0646 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645\u060c \u0645\u0645\u0627 \u062a\u0633\u0628\u0628 \u0641\u064a \u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646 \u0627\u0644\u062a\u064a \u064a\u0639\u062a\u0642\u062f \u0623\u0646\u0647\u0627 \u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u062a\u063a\u064a\u0631\u0627\u062a \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u0628\u0628 \u062d\u0628 \u0627\u0644\u0634\u0628\u0627\u0628&#8221;\u060c \u064a\u0642\u0648\u0644 \u0627\u0644\u062f\u0643\u062a\u0648\u0631 \u062c\u064a\u0646.<\/p>\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u062e\u0644\u0627\u0644\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22678562\" target=\"_blank\" rel=\"noreferrer noopener\">\u062f\u0631\u0627\u0633\u0629 \u0643\u0648\u0631\u064a\u0629 \u0644\u0645\u062f\u0629 10 \u0623\u0633\u0627\u0628\u064a\u0639<\/a>\u00a0\u0645\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 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\u0627\u0644\u062f\u0645.<\/p>\n<p><strong>\u0627\u0644\u062f\u0643\u062a\u0648\u0631 \u064a\u0648\u0631\u0627\u0645 \u062d\u0627\u0631\u062b\u060c \u062f\u0643\u062a\u0648\u0631\u0627\u0647 \u0641\u064a \u0627\u0644\u0637\u0628\u060c<\/strong>\u00a0\u0637\u0628\u064a\u0628 \u0623\u0645\u0631\u0627\u0636 \u062c\u0644\u062f\u064a\u0629 \u0645\u0639\u062a\u0645\u062f \u0645\u0646 \u0627\u0644\u0645\u062c\u0644\u0633 \u0648\u0627\u0644\u0645\u062f\u064a\u0631 \u0627\u0644\u0637\u0628\u064a\u00a0<a href=\"https:\/\/www.mdacne.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0644MDacne<\/a>\u060c \u0648\u064a\u0642\u062a\u0631\u062d \u0623\u064a\u0636\u0627 \u062a\u062c\u0646\u0628 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0646\u062a\u0631\u0627\u062a \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0634\u0628\u0639\u0629\u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 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