{"id":12963,"date":"2024-03-07T00:00:48","date_gmt":"2024-03-07T00:00:48","guid":{"rendered":"https:\/\/fitolympia.com\/?p=12963"},"modified":"2024-03-07T17:43:17","modified_gmt":"2024-03-07T17:43:17","slug":"benefits-of-prunes-prune-juice-the-dry-fruit-you-have-ignored-for-too-long","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/benefits-of-prunes-prune-juice-the-dry-fruit-you-have-ignored-for-too-long\/","title":{"rendered":"\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062e\u0648\u062e \u0648\u0639\u0635\u064a\u0631 \u0627\u0644\u062e\u0648\u062e: \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u062c\u0627\u0641\u0629 \u0627\u0644\u062a\u064a \u062a\u062c\u0627\u0647\u0644\u062a\u0647\u0627 \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629 \u062c\u062f\u0627"},"content":{"rendered":"<\/p>\n<h2><strong>\u0646\u0638\u0631\u0647 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\u062c\u064a\u062f\u0629. \u0627\u0644\u062e\u0648\u062e \u0647\u064a \u0645\u0635\u062f\u0631 \u062c\u064a\u062f \u0644\u0644\u0637\u0627\u0642\u0629\u060c \u0648\u0623\u0646\u0647\u0627 \u0644\u0627 \u062a\u0633\u0628\u0628 \u0627\u0631\u062a\u0641\u0627\u0639 \u0633\u0631\u064a\u0639 \u0641\u064a\u00a0<strong>\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u0643\u0631<\/strong>\u0641\u064a \u0627\u0644\u062f\u0645 .<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/gooddecisions.com\/wp-content\/uploads\/2015\/01\/prune-juice-1.jpg\" alt=\"\" \/><\/figure>\n<p>\u0627\u0644\u062e\u0648\u062e \u0644\u062f\u064a\u0647\u0627 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631\u060c \u0648\u0627\u0644\u0630\u064a \u064a\u0633\u0645\u062d \u0644\u0647\u0645 \u0623\u0646 \u062a\u062c\u0641\u0641 \u062f\u0648\u0646 \u0627\u0644\u062a\u062e\u0645\u064a\u0631. \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u0648\u0627\u0644\u0645\u062b\u0627\u0646\u0629.<\/p>\n<p>\u0641\u064a\u0645\u0627 \u064a\u0644\u064a 11 \u0645\u0646 \u0623\u0647\u0645 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u0644\u062a\u0642\u0644\u064a\u0645 \u0648\u0639\u0635\u064a\u0631 \u0627\u0644\u062e\u0648\u062e.<\/p>\n<h2><a>1. \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u0647\u0636\u0645<\/a><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i.ndtvimg.com\/i\/2016-05\/digestive-system_625x350_61464339049.jpg\" alt=\"\" \/><\/figure>\n<p>\u0627\u0644\u062e\u0648\u062e \u0639\u0627\u0644\u064a\u0629 \u0641\u064a\u00a0<strong>\u0627\u0644\u0623\u0644\u064a\u0627\u0641<\/strong>\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0645\u0646\u0639\u00a0<strong>\u0627\u0644\u0628\u0648\u0627\u0633\u064a\u0631 \u0627\u0644\u0646\u0627\u062c\u0645\u0629\u00a0<\/strong>\u0639\u0646\u00a0<strong>\u0627\u0644\u0625\u0645\u0633\u0627\u0643.<\/strong>\u00a0<strong>\u0627\u0644\u0625\u0645\u0633\u0627\u0643 \u0627\u0644\u0645\u0632\u0645\u0646<\/strong>\u00a0\u0647\u0648 \u0645\u0634\u0643\u0644\u0629 \u0634\u0627\u0626\u0639\u0629 \u0641\u064a \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0648\u064a\u0645\u0643\u0646 \u0623\u064a\u0636\u0627 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u0634\u0643\u0644\u0629 \u0645\u0624\u0644\u0645\u0629 \u0644\u0644\u0631\u0636\u0639. \u0639\u0635\u064a\u0631 \u0627\u0644\u062e\u0648\u062e \u0628\u0645\u062b\u0627\u0628\u0629\u00a0<strong>\u0645\u0644\u064a\u0646\u00a0<\/strong>\u0628\u0641\u0636\u0644 \u0645\u062d\u062a\u0648\u0627\u0647\u0627 \u0633\u0648\u0631\u0628\u064a\u062a\u0648\u0644 \u0639\u0627\u0644\u064a\u0629. \u0627\u0633\u0623\u0644 \u0637\u0628\u064a\u0628\u0643 \u0639\u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u0630\u0627 \u0645\u0646\u0627\u0633\u0628\u0627 \u0644\u0643 \u0623\u0648 \u0644\u0637\u0641\u0644\u0643.<\/p>\n<p>\u064a\u062d\u062a\u0648\u064a \u062d\u062c\u0645 \u0627\u0644\u062d\u0635\u0629 \u0645\u0646 \u0633\u062a\u0629 \u062e\u0648\u062e \u0639\u0644\u0649 4 \u063a\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u060c \u0648\u064a\u062d\u062a\u0648\u064a \u0643\u0648\u0628 \u0648\u0627\u062d\u062f \u0639\u0644\u0649 6.2 \u062c\u0631\u0627\u0645.<\/p>\n<p>&#8220;<a href=\"https:\/\/health.gov\/dietaryguidelines\/2015\/guidelines\/appendix-7\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u0645\u0628\u0627\u062f\u0626 \u0627\u0644\u062a\u0648\u062c\u064a\u0647\u064a\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u0644\u0623\u0645\u064a\u0631\u0643\u064a\u064a\u0646: 2015-2020&#8243;<\/a>\u062a\u0648\u0635\u064a \u0627\u0644\u0646\u0633\u0627\u0621 30 \u0633\u0646\u0629 \u0648\u0623\u0642\u0644 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 28 \u063a\u0631\u0627\u0645\u0627 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0643\u0644 \u064a\u0648\u0645\u060c \u0648\u0627\u0644\u0631\u062c\u0627\u0644 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0641\u0626\u0629 \u0627\u0644\u0639\u0645\u0631\u064a\u0629 \u0646\u0641\u0633\u0647\u0627 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 34 \u063a\u0631\u0627\u0645\u0627. \u064a\u062c\u0628 \u0623\u0646 \u062a\u0633\u062a\u0647\u062f\u0641 \u0627\u0644\u0646\u0633\u0627\u0621 \u0648\u0627\u0644\u0631\u062c\u0627\u0644 \u0627\u0644\u0630\u064a\u0646 \u062a\u062a\u0631\u0627\u0648\u062d \u0623\u0639\u0645\u0627\u0631\u0647\u0645 \u0628\u064a\u0646 31 \u0648 50 \u0633\u0646\u0629 25 \u063a\u0631\u0627\u0645 \u0648 30 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0644\u064a. \u0643\u0645\u064a\u0629 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627 \u0644\u0644\u0646\u0633\u0627\u0621 \u0648\u0627\u0644\u0631\u062c\u0627\u0644 \u0641\u0648\u0642 \u0633\u0646 51 \u0644\u0627 \u062a\u0632\u0627\u0644 \u0623\u0642\u0644\u060c \u0641\u064a 22 \u063a\u0631\u0627\u0645 \u0648 28 \u063a\u0631\u0627\u0645\u060c \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0644\u064a.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.cdnparenting.com\/articles\/2018\/02\/734847700-H.jpg\" alt=\"\" \/><\/figure>\n<p>\u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0639\u0635\u064a\u0631 \u0627\u0644\u062e\u0648\u062e \u0644\u0627 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0641\u0633 \u0627\u0644\u0643\u0645\u064a\u0629 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0645\u0641\u064a\u062f\u0629 \u0645\u062b\u0644 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0628\u0623\u0643\u0645\u0644\u0647\u0627 \u060c \u0625\u0644\u0627 \u0623\u0646\u0647 \u0644\u0627 \u064a\u0632\u0627\u0644 \u064a\u062d\u062a\u0641\u0638 \u0628\u0628\u0639\u0636 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\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 \u0627\u0644\u062a\u064a \u062a\u0648\u0641\u0631\u0647\u0627 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0628\u0623\u0643\u0645\u0644\u0647\u0627.<\/p>\n<h2><a>2. \u064a\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u0631\u063a\u0628\u0629<\/a><\/h2>\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0641\u0631\u0637 \u0646\u0634\u0627\u0637 \u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u063a\u064a\u0631 \u0645\u0631\u064a\u062d\u0629 \u0644\u0644\u062a\u0639\u0627\u0645\u0644 \u0645\u0639\u0647\u0627 \u060c \u0648\u0644\u0643\u0646 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0625\u0644\u0649 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f. \u0641\u064a \u062d\u064a\u0646 \u0623\u0646\u00a0<strong>\u0641\u0631\u0637 \u0646\u0634\u0627\u0637 \u0627\u0644\u0645\u062b\u0627\u0646\u0629<\/strong>\u00a0\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0633\u0628\u0628\u0647 \u0623\u0634\u064a\u0627\u0621 \u0643\u062b\u064a\u0631\u0629 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0632\u064a\u062f \u0627\u0644\u0625\u0645\u0633\u0627\u0643 \u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u0623\u062d\u064a\u0627\u0646 \u0645\u0646 \u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u062a\u0628\u0648\u0644.<\/p>\n<p>\u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062a\u0646\u0638\u064a\u0645 \u0623\u0645\u0639\u0627\u0626\u0643\u060c \u062a\u0648\u0635\u064a\u00a0<a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/overactive-bladder\" target=\"_blank\" rel=\"noreferrer noopener\">\u0643\u0644\u064a\u0641\u0644\u0627\u0646\u062f \u0643\u0644\u064a\u0646\u0643<\/a>\u00a0\u0628\u0632\u064a\u0627\u062f\u0629 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u0646\u0627\u0648\u0644 \u0645\u0644\u0639\u0642\u062a\u064a\u0646 \u0643\u0628\u064a\u0631\u062a\u064a\u0646 \u0645\u0646 \u0627\u0644\u062e\u0644\u064a\u0637 \u0627\u0644\u062a\u0627\u0644\u064a \u0643\u0644 \u0635\u0628\u0627\u062d:<\/p>\n<ul>\n<li>3\/4 \u0643\u0648\u0628 \u0639\u0635\u064a\u0631 \u062e\u0648\u062e<\/li>\n<li>1 \u0643\u0648\u0628 \u0635\u0644\u0635\u0629 \u0627\u0644\u062a\u0641\u0627\u062d<\/li>\n<li>1 \u0643\u0648\u0628 \u0646\u062e\u0627\u0644\u0629 \u0642\u0645\u062d \u063a\u064a\u0631 \u0645\u062c\u0647\u0632\u0629<\/li>\n<\/ul>\n<h2><a>3. \u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645<\/a><\/h2>\n<p>\u0627\u0644\u062e\u0648\u062e \u0647\u064a \u0645\u0635\u062f\u0631 \u062c\u064a\u062f\u00a0<strong>\u0644\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645<\/strong>\u060c \u0648\u0647\u0648 \u0627\u0644\u0645\u0646\u062d\u0644 \u0628\u0627\u0644\u0643\u0647\u0631\u0628\u0627\u0621 \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u062d\u064a\u0648\u064a\u0629. \u0647\u0630\u0627 \u0627\u0644\u0645\u0639\u062f\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a\u00a0<strong>\u0627\u0644\u0647\u0636\u0645<\/strong>\u060c \u0646\u0638\u0645 \u0627\u0644\u0642\u0644\u0628 \u060c \u0627\u0644\u0646\u0628\u0636\u0627\u062a \u0627\u0644\u0639\u0635\u0628\u064a\u0629 \u060c\u00a0<strong>\u0648\u062a\u0642\u0644\u0635\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong>\u060c \u0648\u0643\u0630\u0644\u0643\u00a0<strong>\u0636\u063a\u0637 \u0627\u0644\u062f\u0645.<\/strong><\/p>\n<p>\u0646\u0638\u0631\u0627 \u0644\u0623\u0646 \u0627\u0644\u062c\u0633\u0645 \u0644\u0627 \u064a\u0646\u062a\u062c \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u060c \u0641\u0625\u0646 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u062e\u0648\u062e \u0623\u0648 \u0639\u0635\u064a\u0631 \u0627\u0644\u062e\u0648\u062e \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u062c\u0646\u0628 \u0623\u0648\u062c\u0647 \u0627\u0644\u0642\u0635\u0648\u0631. \u0641\u0642\u0637 \u0643\u0646 \u062d\u0630\u0631\u0627 \u0645\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0643\u062b\u064a\u0631!<\/p>\n<p>\u064a\u062d\u062a\u0648\u064a \u062c\u0632\u0621 1\/2 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u062e\u0648\u062e \u0639\u0644\u0649\u00a0<a href=\"https:\/\/ndb.nal.usda.gov\/ndb\/foods\/show\/2364?man=&amp;lfacet=&amp;count=&amp;max=&amp;qlookup=&amp;offset=&amp;sort=&amp;format=Abridged&amp;reportfmt=other&amp;rptfrm=&amp;ndbno=&amp;nutrient1=&amp;nutrient2=&amp;nutrient3=%E2%8A%82=&amp;totCount=&amp;measureby=&amp;Qv=1&amp;Q4464=.5&amp;Q4465=1&amp;Qv=1&amp;Q4464=1&amp;Q4465=1\" target=\"_blank\" rel=\"noreferrer noopener\">637 \u0645\u0644\u0644\u064a\u063a\u0631\u0627\u0645<\/a>\u00a0\u0645\u0646 \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645. \u0648\u0647\u0630\u0627 \u064a\u0645\u062b\u0644 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 14 \u0641\u064a \u0627\u0644\u0645\u0626\u0629 \u0645\u0646 \u0627\u0644\u0645\u0628\u0644\u063a \u0627\u0644\u064a\u0648\u0645\u064a \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647. \u0645\u0639\u0638\u0645 \u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0633\u062a\u0647\u0644\u0643 \u062d\u0648\u0627\u0644\u064a 4700 \u0645\u0644\u063a \u0645\u0646 \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u064a\u0648\u0645\u064a\u0627.<\/p>\n<h2><a>4. \u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a<\/a><\/h2>\n<p>\u0627\u0644\u062e\u0648\u062e \u0644\u064a\u0633\u062a \u0641\u0642\u0637 \u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u2014 \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629. \u064a\u062d\u062a\u0648\u064a \u062c\u0632\u0621 1\/2 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u062e\u0648\u062e \u0639\u0644\u0649 \u0645\u0627 \u064a\u0644\u064a:<\/p>\n<h2><a>5. \u064a\u0648\u0641\u0631 \u0645\u0635\u062f\u0631\u0627 \u062c\u064a\u062f\u0627 \u0644\u0644\u062d\u062f\u064a\u062f<\/a><\/h2>\n<p><strong>\u0641\u0642\u0631 \u0627\u0644\u062f\u0645<\/strong>\u00a0\u064a\u062d\u062f\u062b \u0639\u0646\u062f\u0645\u0627 \u0644\u0627 \u064a\u0643\u0648\u0646 \u0627\u0644\u062c\u0633\u0645 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646\u00a0<strong>\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u062f\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621<\/strong>\u0627\u0644\u0633\u0644\u064a\u0645\u0629 , \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062c\u0639\u0644 \u0627\u0644\u062d\u062f\u064a\u062f.\u00a0<strong>\u0636\u064a\u0642 \u0641\u064a \u0627\u0644\u062a\u0646\u0641\u0633<\/strong>\u060c\u00a0<strong>\u0648\u0627\u0644\u062a\u0647\u064a\u062c<\/strong>\u060c \u0648\u0627\u0644\u062a\u0639\u0628 \u0643\u0644\u0647\u0627 \u0639\u0644\u0627\u0645\u0627\u062a \u0639\u0644\u0649\u00a0<strong>\u0641\u0642\u0631 \u0627\u0644\u062f\u0645<\/strong>\u0627\u0644\u062e\u0641\u064a\u0641. \u0639\u0635\u064a\u0631 \u0627\u0644\u062e\u0648\u062e \u0647\u0648 \u0645\u0635\u062f\u0631 \u0643\u0628\u064a\u0631 \u0644\u0644\u062d\u062f\u064a\u062f \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0645\u0646\u0639 \u0648\u0639\u0644\u0627\u062c \u0646\u0642\u0635\u00a0<strong>\u0627\u0644\u062d\u062f\u064a\u062f.<\/strong><\/p>\n<p><a href=\"https:\/\/ndb.nal.usda.gov\/ndb\/foods\/show\/2364?man=&amp;lfacet=&amp;count=&amp;max=&amp;qlookup=&amp;offset=&amp;sort=&amp;format=Abridged&amp;reportfmt=other&amp;rptfrm=&amp;ndbno=&amp;nutrient1=&amp;nutrient2=&amp;nutrient3=%E2%8A%82=&amp;totCount=&amp;measureby=&amp;Qv=1&amp;Q4464=.5&amp;Q4465=1&amp;Qv=1&amp;Q4464=1&amp;Q4465=1\" target=\"_blank\" rel=\"noreferrer noopener\">\u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u062e\u0648\u062e<\/a>\u00a0\u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 0.81 \u0645\u0644\u063a \u0645\u0646 \u0627\u0644\u062d\u062f\u064a\u062f\u060c \u0648\u0627\u0644\u0630\u064a \u064a\u0648\u0641\u0631 4.5 \u0641\u064a \u0627\u0644\u0645\u0626\u0629 \u0645\u0646 \u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0644\u0627\u062f\u0627\u0631\u0629 \u0627\u0644\u0627\u063a\u0630\u064a\u0629 \u0648\u0627\u0644\u0639\u0642\u0627\u0642\u064a\u0631 \u0641\u064a \u0627\u0644\u0645\u0626\u0629.\u00a0<a href=\"https:\/\/ndb.nal.usda.gov\/ndb\/foods\/show\/2367?man=&amp;lfacet=&amp;count=&amp;max=&amp;qlookup=&amp;offset=&amp;sort=&amp;format=Abridged&amp;reportfmt=other&amp;rptfrm=&amp;ndbno=&amp;nutrient1=&amp;nutrient2=&amp;nutrient3=%E2%8A%82=&amp;totCount=&amp;measureby=&amp;Qv=1&amp;Q326444=.5&amp;Q326445=1&amp;Qv=1&amp;Q326444=1&amp;Q326\" target=\"_blank\" rel=\"noreferrer noopener\">\u0643\u0648\u0628 \u0645\u0646 \u0639\u0635\u064a\u0631 \u0627\u0644\u062e\u0648\u062e<\/a>\u060c \u0645\u0646 \u0646\u0627\u062d\u064a\u0629 \u0623\u062e\u0631\u0649 \u060c \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 3 \u0645\u0644\u063a \u060c \u0623\u0648 17 \u0641\u064a \u0627\u0644\u0645\u0626\u0629.<\/p>\n<h2><a>6. \u064a\u0628\u0646\u064a \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/a><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/4V36ZoYCsi0\/maxresdefault.jpg\" alt=\"\" \/><\/figure>\n<p>\u0627\u0644\u062e\u0648\u062e \u0627\u0644\u0645\u062c\u0641\u0641 \u0647\u064a \u0645\u0635\u062f\u0631 \u0645\u0647\u0645 \u0644\u0644\u0628\u0648\u0631\u0648\u0646 \u0627\u0644\u0645\u0639\u062f\u0646\u064a\u0629\u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0628\u0646\u0627\u0621 \u0639\u0638\u0627\u0645 \u0642\u0648\u064a\u0629 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0643\u0645\u0627 \u0623\u0646\u0647 \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u062d\u062f\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0648\u062a\u0646\u0633\u064a\u0642 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n<p>\u0627\u0644\u062e\u0648\u062e \u0642\u062f \u062a\u0643\u0648\u0646 \u0645\u0641\u064a\u062f\u0629 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0641\u064a \u0645\u0643\u0627\u0641\u062d\u0629 \u0641\u0642\u062f\u0627\u0646 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0645\u0646 \u0627\u0644\u0625\u0634\u0639\u0627\u0639. \u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u062d\u064a\u0648\u0627\u0646\u064a\u0629 \u0623\u062c\u0631\u064a\u062a \u0639\u0627\u0645\u00a0<a href=\"https:\/\/www.nature.com\/articles\/srep21343\" target=\"_blank\" rel=\"noreferrer noopener\">2016\u00a0<\/a>\u0623\u0646 \u0627\u0644\u062e\u0648\u062e \u0627\u0644\u0645\u062c\u0641\u0641 \u0648\u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u0628\u0631\u0642\u0648\u0642 \u0627\u0644\u0645\u062c\u0641\u0641 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0642\u0644\u0644 \u0645\u0646 \u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u0625\u0634\u0639\u0627\u0639 \u0639\u0644\u0649 \u0646\u062e\u0627\u0639 \u0627\u0644\u0639\u0638\u0627\u0645 \u060c \u0645\u0645\u0627 \u064a\u0645\u0646\u0639 \u0641\u0642\u062f\u0627\u0646 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u064a\u0639\u0632\u0632 \u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645.<\/p>\n<p>\u0627\u0644\u062e\u0648\u062e \u062d\u062a\u0649 \u0628\u0639\u0636 \u0627\u0644\u0625\u0645\u0643\u0627\u0646\u0627\u062a \u0643\u0639\u0644\u0627\u062c \u0644\u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645. \u0642\u062f\u0645\u062a\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26902092\" target=\"_blank\" rel=\"noreferrer noopener\">\u062f\u0631\u0627\u0633\u0629 \u0623\u062e\u0631\u0649<\/a>\u00a0\u0623\u062f\u0644\u0629 \u0639\u0644\u0649 \u0623\u0646 \u0627\u0644\u062e\u0648\u062e \u0627\u0644\u0645\u062c\u0641\u0641 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0645\u0646\u0639 \u0641\u0642\u062f\u0627\u0646 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0641\u064a \u0627\u0644\u0646\u0633\u0627\u0621 \u0628\u0639\u062f \u0627\u0646\u0642\u0637\u0627\u0639 \u0627\u0644\u0637\u0645\u062b \u0627\u0644\u0645\u0639\u0631\u0636\u0627\u062a \u0644\u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645. \u0641\u0642\u0637 50 \u063a\u0631\u0627\u0645 (\u0623\u0648 \u062e\u0645\u0633\u0629 \u0625\u0644\u0649 \u0633\u062a\u0629 \u0627\u0644\u062e\u0648\u062e) \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0643\u0627\u0646\u062a \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0641\u0648\u0627\u0626\u062f.<\/p>\n<h2><a>7. \u064a\u0642\u0644\u0644 \u0645\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0644\u0633\u062a\u0631\u0648\u0644<\/a><\/h2>\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062a\u062c\u0645\u0639\u00a0<strong>\u0627\u0644\u062f\u0647\u0648\u0646\u00a0<\/strong><strong>\u0648\u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644\u00a0<\/strong>\u0641\u064a\u00a0<strong>\u0627\u0644\u0634\u0631\u0627\u064a\u064a\u0646\u00a0<\/strong>\u0644\u062a\u0634\u0643\u064a\u0644 \u0645\u0627\u062f\u0629 \u062a\u0633\u0645\u0649 \u0627\u0644\u0628\u0644\u0627\u0643. \u0639\u0646\u062f\u0645\u0627 \u062a\u062a\u0631\u0627\u0643\u0645 \u0627\u0644\u0628\u0644\u0627\u0643 \u0641\u064a \u0627\u0644\u0634\u0631\u0627\u064a\u064a\u0646\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0628\u0628\u00a0<strong>\u062a\u0635\u0644\u0628 \u0627\u0644\u0634\u0631\u0627\u064a\u064a\u0646\u060c<\/strong>\u0648\u062a\u0636\u064a\u064a\u0642 \u0627\u0644\u0634\u0631\u0627\u064a\u064a\u0646. \u0625\u0630\u0627 \u062a\u0631\u0643\u062a \u062f\u0648\u0646 \u0639\u0644\u0627\u062c\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062f\u064a \u0647\u0630\u0647 \u0627\u0644\u062d\u0627\u0644\u0629 \u0625\u0644\u0649\u00a0<strong>\u0641\u0634\u0644 \u0627\u0644\u0642\u0644\u0628<\/strong>\u00a0<strong>\u0648\u0627\u0644\u0633\u0643\u062a\u0629 \u0627\u0644\u062f\u0645\u0627\u063a\u064a\u0629<\/strong>\u00a0<strong>\u0648\u0627\u0644\u0646\u0648\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628\u064a\u0629.<\/strong><\/p>\n<p>\u062a\u0634\u064a\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u062e\u0648\u062e \u0627\u0644\u0645\u062c\u0641\u0641 \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0625\u0628\u0637\u0627\u0621 \u062a\u0637\u0648\u0631 \u062a\u0635\u0644\u0628 \u0627\u0644\u0634\u0631\u0627\u064a\u064a\u0646. \u0648\u0647\u0646\u0627\u0643 \u0628\u0636\u0639\u0629 \u0623\u0633\u0628\u0627\u0628 \u0645\u062d\u062a\u0645\u0644\u0629 \u0644\u0630\u0644\u0643. \u0648\u062c\u062f\u062a\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18761779\" target=\"_blank\" rel=\"noreferrer noopener\">\u062f\u0631\u0627\u0633\u0629 \u062d\u064a\u0648\u0627\u0646\u064a\u0629 \u0648\u0627\u062d\u062f\u0629<\/a>\u00a0\u0623\u0646 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0641\u064a \u0627\u0644\u062e\u0648\u062e \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0644\u0647\u0627 \u062a\u0623\u062b\u064a\u0631 \u0625\u064a\u062c\u0627\u0628\u064a \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0641\u064a \u0627\u0644\u062f\u0645. \u0648\u0630\u0643\u0631\u062a\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21776465\" target=\"_blank\" rel=\"noreferrer noopener\">\u062f\u0631\u0627\u0633\u0629 \u0623\u062e\u0631\u0649<\/a>\u00a0\u0623\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646\u060c \u0648\u0627\u0644\u062a\u064a \u062a\u0648\u062c\u062f \u0641\u064a \u0627\u0644\u062e\u0648\u062e\u060c \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0641\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.<\/p>\n<h2><a>8. \u064a\u062e\u0641\u0636 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645<\/a><\/h2>\n<p>\u0648\u0642\u062f \u0623\u0638\u0647\u0631 \u0627\u0644\u0639\u0644\u0645\u0627\u0621 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062e\u0648\u062e \u0648\u0634\u0631\u0628 \u0639\u0635\u064a\u0631 \u0627\u0644\u062e\u0648\u062e \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0642\u0644\u0644 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0645\u0646 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645. \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0630\u0643\u0631\u062a \u062f\u0631\u0627\u0633\u0629 \u0623\u062c\u0631\u064a\u062a \u0639\u0627\u0645\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21409897\" target=\"_blank\" rel=\"noreferrer noopener\">2010<\/a>\u00a0\u0623\u0646 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0627\u0646\u062e\u0641\u0636 \u0641\u064a \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0639\u0637\u0649 \u0627\u0644\u062e\u0648\u062e \u064a\u0648\u0645\u064a\u0627.<\/p>\n<h2><a>9. \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0634\u0647\u064a\u0629<\/a><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/315\/315340\/prunes-are-nutritious.jpg\" alt=\"\" \/><\/figure>\n<p>\u0627\u0644\u062e\u0648\u062e \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0625\u062f\u0627\u0631\u0629 \u0648\u0632\u0646\u0643. \u064a\u0641\u0639\u0644\u0648\u0646 \u0630\u0644\u0643 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0625\u0628\u0642\u0627\u0626\u0643 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0634\u0628\u0639 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644. \u0648\u0627\u0644\u0633\u0628\u0628 \u0641\u064a \u0630\u0644\u0643 \u0647\u0648 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u062c\u062d \u0634\u0642\u0627\u0646.<\/p>\n<p>\u0623\u0648\u0644\u0627\u060c \u0627\u0644\u062e\u0648\u062e \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646\u00a0<a href=\"https:\/\/ndb.nal.usda.gov\/ndb\/foods\/show\/2364\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c<\/a>\u0648\u0647\u0648 \u0628\u0637\u064a\u0621 \u0627\u0644\u0647\u0636\u0645. \u0628\u0637\u0621 \u0627\u0644\u0647\u0636\u0645 \u064a\u0639\u0646\u064a \u0634\u0647\u064a\u062a\u0643 \u064a\u0628\u0642\u0649 \u0631\u0627\u0636\u064a\u0627 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644.<\/p>\n<p>\u062b\u0627\u0646\u064a\u0627\u060c \u0627\u0644\u062e\u0648\u062e \u0644\u062f\u064a\u0647\u0627 \u0645\u0624\u0634\u0631 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0645\u0646\u062e\u0641\u0636\u0629. \u0648\u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0647\u0627 \u062a\u0631\u0641\u0639 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062c\u0644\u0648\u0643\u0648\u0632 (\u0627\u0644\u0633\u0643\u0631) \u0641\u064a \u0627\u0644\u062f\u0645 \u0628\u0628\u0637\u0621. \u0642\u062f \u064a\u0643\u0648\u0646 \u0647\u0630\u0627 \u062c\u0632\u0626\u064a\u0627 \u0628\u0633\u0628\u0628 \u0643\u0645\u064a\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0633\u0648\u0631\u0628\u064a\u062a\u0648\u0644\u060c \u0648\u0647\u0648 \u0627\u0644\u0643\u062d\u0648\u0644 \u0627\u0644\u0633\u0643\u0631 \u0645\u0639 \u0645\u0639\u062f\u0644 \u0627\u0645\u062a\u0635\u0627\u0635 \u0628\u0637\u064a\u0621. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u062a\u062c\u0646\u0628 \u0637\u0641\u0631\u0627\u062a \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645\u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0628\u0628\u0647\u0627 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0630\u0627\u062a \u0645\u0624\u0634\u0631 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0627\u0644\u0645\u0631\u062a\u0641\u0639\u060c \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0634\u0647\u064a\u062a\u0643 \u0628\u0639\u064a\u062f\u0627.<\/p>\n<p>\u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u0623\u062c\u0631\u064a\u062a \u0639\u0627\u0645\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20206217\" target=\"_blank\" rel=\"noreferrer noopener\">2009<\/a>\u00a0\u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062e\u0648\u062e \u0627\u0644\u0645\u062c\u0641\u0641 \u0643\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0642\u0645\u0639 \u0627\u0644\u062c\u0648\u0639 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644 \u0645\u0646 \u0627\u0644\u0643\u0639\u0643 \u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0633\u0645. \u0625\u0630\u0627 \u0643\u0646\u062a \u0641\u064a \u0628\u0631\u0646\u0627\u0645\u062c \u0644\u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u060c \u0641\u0642\u062f \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0641\u064a \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u062e\u0648\u062e \u0625\u0644\u0649 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/p>\n<h2><a>10. \u064a\u062d\u0645\u064a \u0645\u0646 \u0627\u0646\u062a\u0641\u0627\u062e \u0627\u0644\u0631\u0626\u0629<\/a><\/h2>\n<p>\u0645\u0631\u0636 \u0627\u0644\u0627\u0646\u0633\u062f\u0627\u062f \u0627\u0644\u0631\u0626\u0648\u064a \u0627\u0644\u0645\u0632\u0645\u0646 (COPD)\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0646\u062a\u0641\u0627\u062e \u0627\u0644\u0631\u0626\u0629\u060c \u0647\u0648 \u0645\u0631\u0636 \u0631\u0626\u0648\u064a \u0645\u0632\u0645\u0646 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0627\u0644\u062a\u0646\u0641\u0633. \u0647\u0646\u0627\u0643 \u0623\u0633\u0628\u0627\u0628 \u0645\u062a\u0639\u062f\u062f\u0629 \u060c \u0648\u0644\u0643\u0646 \u0627\u0644\u062a\u062f\u062e\u064a\u0646 \u0647\u0648 \u0625\u0644\u0649 \u062d\u062f \u0628\u0639\u064a\u062f \u0627\u0644\u0633\u0628\u0628 \u0627\u0644\u0645\u0628\u0627\u0634\u0631 \u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u064a\u0648\u0639\u0627 \u0644\u0643\u0644\u064a\u0647\u0645\u0627.<\/p>\n<p>\u0623\u0638\u0647\u0631\u062a \u062f\u0631\u0627\u0633\u0629 \u0623\u062c\u0631\u064a\u062a \u0639\u0627\u0645\u00a0<a href=\"http:\/\/err.ersjournals.com\/content\/14\/94\/12\" target=\"_blank\" rel=\"noreferrer noopener\">2005<\/a>\u00a0\u0648\u062c\u0648\u062f \u0639\u0644\u0627\u0642\u0627\u062a \u0625\u064a\u062c\u0627\u0628\u064a\u0629 \u0628\u064a\u0646 \u0635\u062d\u0629 \u0627\u0644\u0631\u0626\u0629 \u0648\u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u063a\u0646\u064a \u0628\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629. \u062a\u0634\u064a\u0631\u00a0<a href=\"https:\/\/www.dovepress.com\/oxidative-stress-and-free-radicals-in-copd-ndash-implications-and-rele-peer-reviewed-article-COPD\" target=\"_blank\" rel=\"noreferrer noopener\">\u062f\u0631\u0627\u0633\u0629 \u062d\u062f\u064a\u062b\u0629<\/a>\u00a0\u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0628\u0648\u0644\u064a\u0641\u064a\u0646\u0648\u0644 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629\u060c \u0642\u062f \u064a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0645\u0631\u0636 \u0627\u0644\u0627\u0646\u0633\u062f\u0627\u062f \u0627\u0644\u0631\u0626\u0648\u064a 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noopener\">\u0623\u062c\u0631\u062a\u0647\u0627<\/a>\u00a0\u062c\u0627\u0645\u0639\u0629 \u062a\u0643\u0633\u0627\u0633 A &amp;\u061b M \u0648\u062c\u0627\u0645\u0639\u0629 \u0643\u0627\u0631\u0648\u0644\u064a\u0646\u0627 \u0627\u0644\u0634\u0645\u0627\u0644\u064a\u0629 \u0642\u0631\u0631\u062a \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062e\u0648\u062e \u0627\u0644\u0645\u062c\u0641\u0641 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062b\u0631 \u0628\u0634\u0643\u0644 \u0625\u064a\u062c\u0627\u0628\u064a \u0648\u0632\u064a\u0627\u062f\u0629 \u0645\u064a\u0643\u0631\u0648\u0628\u064a\u0648\u062a\u0627 (\u0623\u0648 \u0627\u0644\u0628\u0643\u062a\u064a\u0631\u064a\u0627 \u0627\u0644\u0645\u0641\u064a\u062f\u0629) \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u0642\u0648\u0644\u0648\u0646. \u0648\u0647\u0630\u0627 \u0628\u062f\u0648\u0631\u0647 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0642\u0644\u0644 \u0645\u0646 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\u0627\u0644\u062d\u0635\u0629 \u0627\u0644\u0630\u064a \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0633\u062a\u0629 \u062e\u0648\u062e \u063a\u064a\u0631 \u0645\u0637\u0628\u0648\u062e (\u0623\u0648 57 \u062c\u0631\u0627\u0645\u0627) \u0639\u0644\u0649 137 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u064821.7 \u062c\u0631\u0627\u0645\u0627 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631. \u062d\u0635\u0629 1 \u0643\u0648\u0628 \u0645\u0646 \u0639\u0635\u064a\u0631 \u0627\u0644\u062e\u0648\u062e \u0644\u062f\u064a\u0647\u0627 \u062d\u0648\u0627\u0644\u064a 182 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629. \u0644\u0630\u0644\u0643 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0636\u0639 \u0641\u064a \u0627\u0639\u062a\u0628\u0627\u0631\u0647\u0627 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0648\u0627\u062f 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\u0644\u0644\u0623\u0637\u0639\u0645\u0629 \u0648\u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u062a\u0623\u062b\u064a\u0631 \u0633\u0644\u0628\u064a \u0639\u0644\u0649 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0623\u0645\u0631\u0627\u0636 \u0645\u0639\u064a\u0646\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0642\u0648\u0644\u0648\u0646 \u0627\u0644\u062a\u0642\u0631\u062d\u064a.<\/p>\n<h3>\u0627\u0644\u0622\u062b\u0627\u0631 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629 \u0627\u0644\u0645\u062d\u062a\u0645\u0644\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u0648\u0627\u0644\u062d\u0630\u0631<\/h3>\n<p>\u0627\u0644\u062e\u0648\u062e \u0644\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u0645\u064a\u0627\u062a \u0636\u0626\u064a\u0644\u0629 \u0645\u0646 \u0627\u0644\u0647\u0633\u062a\u0627\u0645\u064a\u0646\u060c \u0644\u0630\u0644\u0643 \u0641\u0645\u0646 \u0627\u0644\u0645\u0645\u0643\u0646 (\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u063a\u064a\u0631 \u0627\u0644\u0645\u0623\u0644\u0648\u0641) \u0644\u062a\u0637\u0648\u064a\u0631 \u062d\u0633\u0627\u0633\u064a\u0629 \u0644\u0647\u0645. \u0625\u0630\u0627 \u0648\u0627\u062c\u0647\u062a \u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0639\u062a\u0642\u062f \u0623\u0646\u0647\u0627 \u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u062e\u0648\u062e \u0623\u0648 \u0639\u0635\u064a\u0631\u0647 \u060c \u0641\u062a\u0648\u0642\u0641 \u0639\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062e\u0648\u062e \u0623\u0648 \u0634\u0631\u0628 \u0639\u0635\u064a\u0631 \u0627\u0644\u062e\u0648\u062e \u0648\u0627\u0633\u062a\u0634\u0631 \u0627\u0644\u0637\u0628\u064a\u0628.<\/p>\n<p>\u0645\u0646 \u062e\u0644\u0627\u0644 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u062c\u0641\u064a\u0641 \u060c \u062a\u0634\u0643\u0644 \u0627\u0644\u062e\u0648\u062e \u0645\u0627\u062f\u0629 \u0643\u064a\u0645\u064a\u0627\u0626\u064a\u0629 \u062a\u0639\u0631\u0641 \u0628\u0627\u0633\u0645 \u0627\u0644\u0623\u0643\u0631\u064a\u0644\u0627\u0645\u064a\u062f \u0641\u064a \u0622\u062b\u0627\u0631 \u0635\u063a\u064a\u0631\u0629 \u062c\u062f\u0627. \u0647\u0630\u0647 \u0627\u0644\u0645\u0627\u062f\u0629 \u0627\u0644\u0643\u064a\u0645\u064a\u0627\u0626\u064a\u0629\u060c \u0627\u0644\u062a\u064a \u062a\u0648\u062c\u062f \u0641\u064a \u062a\u0631\u0643\u064a\u0632\u0627\u062a \u0623\u0639\u0644\u0649 \u0628\u0643\u062b\u064a\u0631 \u0641\u064a \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0645\u062b\u0644 \u0631\u0642\u0627\u0626\u0642 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0648\u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0627\u0644\u0645\u0642\u0644\u064a\u0629\u060c \u062a\u0639\u062a\u0628\u0631 \u0645\u0627\u062f\u0629 \u0645\u0633\u0631\u0637\u0646\u0629 \u0645\u0646 \u0642\u0628\u0644\u00a0<a href=\"https:\/\/www.cancer.gov\/about-cancer\/causes-prevention\/risk\/diet\/acrylamide-fact-sheet\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u0645\u0639\u0647\u062f \u0627\u0644\u0648\u0637\u0646\u064a \u0644\u0644\u0633\u0631\u0637\u0627\u0646.<\/a><\/p>\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0623\u0643\u0644 \u0646\u0638\u0627\u0645\u0627 \u063a\u0630\u0627\u0626\u064a\u0627 \u0645\u0644\u064a\u0626\u0627 \u0628\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0637\u0627\u0632\u062c\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u060c \u0641\u0625\u0646 \u062e\u0637\u0631 \u062a\u0644\u0648\u062b \u0627\u0644\u0623\u0643\u0631\u064a\u0644\u0627\u0645\u064a\u062f \u0645\u0646 \u0639\u0635\u064a\u0631 \u0627\u0644\u062e\u0648\u062e \u0645\u0646\u062e\u0641\u0636 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\u062d\u064a\u0646 \u062a\u0642\u062f\u0645 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0644\u0627\u0632\u0645\u0629. \u0628\u0639\u0636 \u0627\u0644\u0646\u0627\u0633\u060c \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0642\u062f \u062a\u062c\u062f \u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u062f\u0645\u062c \u0627\u0644\u062e\u0648\u062e \u0641\u064a \u0646\u0638\u0627\u0645\u0647\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/p>\n<p>\u0625\u0644\u064a\u0643 \u0628\u0639\u0636 \u0627\u0644\u0637\u0631\u0642 \u0627\u0644\u0633\u0647\u0644\u0629 \u0644\u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u062e\u0648\u062e \u0625\u0644\u0649 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a:<\/p>\n<ul>\n<li>\u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0648\u062d\u062f\u0647\u0627 \u0643\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629.<\/li>\n<li>\u0623\u0636\u0641 \u0627\u0644\u062e\u0648\u062e \u0625\u0644\u0649 \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0648\u062c\u0628\u0629 \u0627\u0644\u0625\u0641\u0637\u0627\u0631.<\/li>\n<li>\u0627\u062e\u0644\u0637\u064a\u0647\u0627 \u0628\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0645\u062c\u0641\u0641\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u0645\u062b\u0644 \u0627\u0644\u0645\u0634\u0645\u0634 \u0648\u0631\u0642\u0627\u0626\u0642 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u0627\u0644\u062f\u0627\u0643\u0646\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0632\u064a\u062c \u0635\u062d\u064a \u0645\u0646 \u0627\u0644\u062f\u0631\u0628.<\/li>\n<li>\u0625\u0636\u0627\u0641\u062a\u0647\u0627 \u0625\u0644\u0649 \u0627\u0644\u0645\u062e\u0628\u0648\u0632\u0627\u062a.<\/li>\n<li>\u0645\u0632\u062c\u0647\u0627 (\u0623\u0648 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0639\u0635\u064a\u0631 \u0627\u0644\u062e\u0648\u062e) \u0644\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0623\u0648 \u0627\u0644\u0639\u0635\u0627\u0626\u0631.<\/li>\n<li>\u0647\u0631\u064a\u0633 \u0627\u0644\u062e\u0648\u062e \u0648\u0623\u0643\u0644\u0647\u0627 \u0639\u0644\u0649 \u0623\u0646\u0647\u0627 &#8220;\u0632\u0628\u062f\u0629 \u0627\u0644\u062e\u0648\u062e&#8221; \u0623\u0648 \u0627\u0644\u0645\u0631\u0628\u0649.<\/li>\n<li>\u0625\u0636\u0627\u0641\u062a\u0647\u0627 \u0625\u0644\u0649 \u0627\u0644\u062d\u0633\u0627\u0621 \u0644\u0630\u064a\u0630.<\/li>\n<\/ul>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.menmomhealth.com\/wp-content\/uploads\/2017\/04\/prune-juice-for-constipation-550x413.jpg\" alt=\"\" \/><\/figure>\n<p>\u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u062e\u0648\u062e \u0625\u0644\u0649 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0623\u0633\u0647\u0644 \u0628\u0643\u062b\u064a\u0631 &#8211; \u0648\u0623\u0643\u062b\u0631 \u0645\u062a\u0639\u0629 &#8211; \u0645\u0645\u0627 \u0643\u0646\u062a \u0627\u0639\u062a\u0642\u062f. \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c\u060c \u062a\u0623\u0643\u062f \u0645\u0646 \u0632\u064a\u0627\u062f\u0629 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u062a\u062f\u0631\u064a\u062c\u064a\u0627 \u0648\u0634\u0631\u0628 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0645\u0627\u0621.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>\u0646\u0638\u0631\u0647 \u0639\u0627\u0645\u0647 \u0627\u0644\u0628\u0642\u0627\u0621\u00a0\u0631\u0637\u0628\u0627\u00a0\u0647\u0648 \u0637\u0631\u064a\u0642\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u062d\u0645\u0627\u064a\u0629 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[&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":12964,"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 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