{"id":14408,"date":"2024-03-08T00:00:29","date_gmt":"2024-03-08T00:00:29","guid":{"rendered":"https:\/\/fitolympia.com\/?p=14408"},"modified":"2024-03-08T17:23:27","modified_gmt":"2024-03-08T17:23:27","slug":"11-evidence-based-health-benefits-of-bananas","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/11-evidence-based-health-benefits-of-bananas\/","title":{"rendered":"11 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u0642\u0627\u0626\u0645\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u062f\u0644\u0629 \u0645\u0646 \u0627\u0644\u0645\u0648\u0632"},"content":{"rendered":"<\/p>\n

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\u0648\u0628\u0635\u0631\u0641 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u0643\u0648\u0646\u0647\u0627 \u0645\u063a\u0630\u064a\u0629 \u062c\u062f\u0627\u060c \u0641\u0647\u064a \u0623\u064a\u0636\u0627 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0645\u0631\u064a\u062d\u0629 \u0644\u0644\u063a\u0627\u064a\u0629.<\/p>\n

\u0641\u064a\u0645\u0627 \u064a\u0644\u064a 11 \u0641\u0627\u0626\u062f\u0629 \u0635\u062d\u064a\u0629 \u0642\u0627\u0626\u0645\u0629 \u0639\u0644\u0649 \u0627\u0644\u0639\u0644\u0645 \u0644\u0644\u0645\u0648\u0632.<\/p>\n

\"\"<\/a><\/figure>\n

1. \u0627\u0644\u0645\u0648\u0632 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0647\u0627\u0645\u0629<\/h2>\n

\u0627\u0644\u0645\u0648\u0632 \u0645\u0646 \u0628\u064a\u0646\u00a0\u0627\u0644\u0641\u0648\u0627\u0643\u0647<\/strong>\u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u0639\u0628\u064a\u0629 \u0641\u064a \u0627\u0644\u0639\u0627\u0644\u0645.<\/p>\n

\u0627\u0644\u0623\u0635\u0644\u064a \u0625\u0644\u0649 \u062c\u0646\u0648\u0628 \u0634\u0631\u0642 \u0622\u0633\u064a\u0627\u060c \u0648\u0647\u064a \u062a\u0632\u0631\u0639 \u0627\u0644\u0622\u0646 \u0641\u064a \u0623\u062c\u0632\u0627\u0621 \u0643\u062b\u064a\u0631\u0629 \u062f\u0627\u0641\u0626\u0629 \u0645\u0646 \u0627\u0644\u0639\u0627\u0644\u0645.<\/p>\n

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\u0627\u0644\u0646\u0648\u0639 \u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u064a\u0648\u0639\u0627 \u0647\u0648 \u0643\u0627\u0641\u0646\u062f\u064a\u0634\u060c \u0648\u0647\u0648 \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0645\u0648\u0632 \u0627\u0644\u062d\u0644\u0648\u0649. \u0627\u0644\u0623\u062e\u0636\u0631 \u0639\u0646\u062f\u0645\u0627 \u063a\u064a\u0631 \u0646\u0627\u0636\u062c\u0629\u060c \u0641\u0625\u0646\u0647 \u064a\u0623\u0635\u0641\u0631 \u0643\u0645\u0627 \u064a\u0646\u0636\u062c.<\/p>\n

\u0627\u0644\u0645\u0648\u0632 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u0644\u0627 \u0628\u0623\u0633 \u0628\u0647\u0627 \u0645\u0646\u00a0\u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c<\/strong>\u0641\u0636\u0644\u0627 \u0639\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0643\u0633\u062f\u0629. \u0645\u0648\u0632\u0629 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u062d\u062c\u0645 (118 \u063a\u0631\u0627\u0645) \u062a\u0641\u062a\u062e\u0631 \u0623\u064a\u0636\u0627:<\/p>\n

    \n
  • \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645:<\/strong>\u00a09\u066a \u0645\u0646 RDI<\/li>\n
  • \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u06286:<\/strong>\u00a033\u066a \u0645\u0646 \u0627\u0644 RDI<\/li>\n
  • \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062c:<\/strong>\u00a011\u066a \u0645\u0646 \u0627\u0644 RDI<\/li>\n
  • \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645:<\/strong>\u00a08\u066a \u0645\u0646 RDI<\/li>\n
  • \u0627\u0644\u0646\u062d\u0627\u0633:<\/strong>\u00a010\u066a \u0645\u0646 RDI<\/li>\n
  • \u0627\u0644\u0645\u0646\u063a\u0646\u064a\u0632:<\/strong>\u00a014\u066a \u0645\u0646 RDI<\/li>\n
  • \u0635\u0627\u0641\u064a \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a:<\/strong>\u00a024 \u063a\u0631\u0627\u0645<\/li>\n
  • \u0627\u0644\u0623\u0644\u064a\u0627\u0641:<\/strong>\u00a03.1 \u063a\u0631\u0627\u0645<\/li>\n
  • \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646:<\/strong>\u00a01.3 \u063a\u0631\u0627\u0645<\/li>\n
  • \u0627\u0644\u062f\u0647\u0648\u0646:<\/strong>\u00a00.4 \u063a\u0631\u0627\u0645<\/li>\n<\/ul>\n

    \u0643\u0644 \u0645\u0648\u0632\u0629 \u0644\u062f\u064a\u0647\u0627 \u0641\u0642\u0637 \u062d\u0648\u0627\u0644\u064a 105 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u062a\u062a\u0643\u0648\u0646 \u0628\u0634\u0643\u0644 \u062d\u0635\u0631\u064a \u062a\u0642\u0631\u064a\u0628\u0627 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a. \u0627\u0644\u0645\u0648\u0632 \u064a\u062d\u0645\u0644 \u0627\u0644\u0642\u0644\u064a\u0644 \u062c\u062f\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u062a\u0642\u0631\u064a\u0628\u0627 \u0623\u064a \u0627\u0644\u062f\u0647\u0648\u0646.<\/p>\n

    \u062a\u062a\u0643\u0648\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0645\u0648\u0632 \u0627\u0644\u0623\u062e\u0636\u0631 \u063a\u064a\u0631 \u0627\u0644\u0646\u0627\u0636\u062c \u0641\u064a \u0627\u0644\u063a\u0627\u0644\u0628 \u0645\u0646 \u0627\u0644\u0646\u0634\u0627 \u0648\u0627\u0644\u0646\u0634\u0627 \u0627\u0644\u0645\u0642\u0627\u0648\u0645 \u060c \u0648\u0644\u0643\u0646 \u0645\u0639 \u062a\u0645\u0632\u0642 \u0627\u0644\u0645\u0648\u0632 \u060c \u064a\u062a\u062d\u0648\u0644 \u0627\u0644\u0646\u0634\u0627 \u0625\u0644\u0649 \u0633\u0643\u0631 (\u0627\u0644\u062c\u0644\u0648\u0643\u0648\u0632 \u0648\u0627\u0644\u0641\u0631\u0643\u062a\u0648\u0632 \u0648\u0627\u0644\u0633\u0643\u0631\u0648\u0632).<\/p>\n

    \"\"<\/figure>\n
    \n

    \u0645\u0644\u062e\u0635<\/strong><\/p>\n

    \u0627\u0644\u0645\u0648\u0632 \u063a\u0646\u064a \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0648\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629. \u0627\u0644\u0645\u0648\u0632 \u0645\u062a\u0648\u0633\u0637 \u0627\u0644\u062d\u062c\u0645 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u062d\u0648\u0627\u0644\u064a 105 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629.<\/p>\n<\/blockquote>\n

    2. \u0627\u0644\u0645\u0648\u0632 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062a\u064a \u0645\u0639\u062a\u062f\u0644\u0629 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645<\/h2>\n

    \u0627\u0644\u0645\u0648\u0632 \u063a\u0646\u064a \u0628\u0627\u0644\u0628\u0643\u062a\u064a\u0646 \u060c \u0648\u0647\u0648 \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u062a\u064a \u062a\u0639\u0637\u064a \u0627\u0644\u0644\u062d\u0645 \u0634\u0643\u0644\u0647 \u0627\u0644\u0647\u064a\u0643\u0644\u064a \u0627\u0644\u0627\u0633\u0641\u0646\u062c\u064a.<\/p>\n

    \"\"<\/figure>\n

    \u0627\u0644\u0645\u0648\u0632 \u063a\u064a\u0631 \u0646\u0627\u0636\u062c\u0629 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0646\u0634\u0627 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u060c \u0627\u0644\u0630\u064a \u064a\u0639\u0645\u0644 \u0645\u062b\u0644 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u0648\u064a\u0647\u0631\u0628 \u0645\u0646 \u0627\u0644\u0647\u0636\u0645.<\/p>\n

    \u0642\u062f \u064a\u0643\u0648\u0646 \u0643\u0644 \u0645\u0646 \u0627\u0644\u0628\u0643\u062a\u064a\u0646 \u0648\u0627\u0644\u0646\u0634\u0627 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u00a0\u0645\u0639\u062a\u062f\u0644\u0627 \u0644\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u0643\u0631<\/strong>\u00a0\u0641\u064a \u0627\u0644\u062f\u0645 \u0628\u0639\u062f \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0648\u064a\u0642\u0644\u0644 \u0627\u0644\u0634\u0647\u064a\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0625\u0628\u0637\u0627\u0621 \u0625\u0641\u0631\u0627\u063a \u0645\u0639\u062f\u062a\u0643.<\/p>\n

    \u0648\u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643\u060c \u064a\u062d\u062a\u0644 \u0627\u0644\u0645\u0648\u0632 \u0623\u064a\u0636\u0627 \u0645\u0631\u062a\u0628\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0625\u0644\u0649 \u0645\u062a\u0648\u0633\u0637\u0629 \u0641\u064a \u0645\u0624\u0634\u0631 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 (GI)\u060c \u0648\u0647\u0648 \u0645\u0642\u064a\u0627\u0633 – \u0645\u0646 0-100 – \u0644\u0645\u062f\u0649 \u0633\u0631\u0639\u0629 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0644\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645.<\/p>\n

    \u062a\u0628\u0644\u063a \u0642\u064a\u0645\u0629 GI \u0644\u0644\u0645\u0648\u0632 \u063a\u064a\u0631 \u0627\u0644\u0646\u0627\u0636\u062c \u062d\u0648\u0627\u0644\u064a 30 \u060c \u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0627\u0644\u0645\u0648\u0632 \u0627\u0644\u0646\u0627\u0636\u062c \u064a\u062d\u062a\u0644 \u0627\u0644\u0645\u0631\u062a\u0628\u0629 60 \u062a\u0642\u0631\u064a\u0628\u0627. \u0645\u062a\u0648\u0633\u0637 \u0642\u064a\u0645\u0629 \u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u0648\u0632 \u0647\u0648 51 .<\/p>\n

    \u0648\u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646 \u0627\u0644\u0645\u0648\u0632 \u0644\u0627 \u064a\u0646\u0628\u063a\u064a \u0623\u0646 \u064a\u0633\u0628\u0628\u00a0\u0637\u0641\u0631\u0627\u062a\u00a0<\/strong>\u0643\u0628\u064a\u0631\u0629 \u0641\u064a \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0644\u062f\u0649 \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0627\u0644\u0623\u0635\u062d\u0627\u0621.<\/p>\n

    \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0642\u062f \u0644\u0627 \u064a\u0646\u0637\u0628\u0642 \u0647\u0630\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0645\u0635\u0627\u0628\u064a\u0646 \u0628\u062f\u0627\u0621 \u0627\u0644\u0633\u0643\u0631\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0639 2\u060c \u0627\u0644\u0630\u064a\u0646 \u0631\u0628\u0645\u0627 \u064a\u0646\u0628\u063a\u064a \u0639\u0644\u064a\u0647\u0645 \u062a\u062c\u0646\u0628 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0648\u0632 \u0627\u0644\u0646\u0627\u0636\u062c \u062c\u064a\u062f\u0627 – \u0648\u0645\u0631\u0627\u0642\u0628\u0629 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0628\u0639\u0646\u0627\u064a\u0629 \u0625\u0630\u0627 \u0641\u0639\u0644\u0648\u0627 \u0630\u0644\u0643.<\/p>\n

    \n

    \u0645\u0644\u062e\u0635<\/strong><\/p>\n

    \u0627\u0644\u0645\u0648\u0632 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0627\u0644\u0645\u0639\u062a\u062f\u0644\u0629 \u0628\u0639\u062f \u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0637\u0639\u0627\u0645\u060c \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0642\u0644\u0644 \u0627\u0644\u0634\u0647\u064a\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0625\u0628\u0637\u0627\u0621 \u062a\u0641\u0631\u064a\u063a \u0627\u0644\u0645\u0639\u062f\u0629.<\/p>\n<\/blockquote>\n

    3. \u0627\u0644\u0645\u0648\u0632 \u0642\u062f \u064a\u062d\u0633\u0646 \u0635\u062d\u0629 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a<\/h2>\n
    \"\"<\/figure>\n

    \u0648\u0642\u062f \u062a\u0645 \u0631\u0628\u0637 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0628\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0647\u0636\u0645.<\/p>\n

    \u0627\u0644\u0645\u0648\u0632 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u062d\u062c\u0645 \u0644\u062f\u064a\u0647\u0627 \u062d\u0648\u0627\u0644\u064a 3 \u063a\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644 \u0627\u0644\u0645\u0648\u0632 \u0645\u0635\u062f\u0631\u0627 \u062c\u064a\u062f\u0627 \u0625\u0644\u0649 \u062d\u062f \u0645\u0627 \u0627\u0644\u0623\u0644\u064a\u0627\u0641.<\/p>\n

    \u0627\u0644\u0645\u0648\u0632 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0648\u0639\u064a\u0646 \u0631\u0626\u064a\u0633\u064a\u064a\u0646 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641:<\/p>\n

      \n
    • \u0628\u064a\u0643\u062a\u064a\u0646:<\/strong>\u00a0\u064a\u062a\u0646\u0627\u0642\u0635 \u0645\u0639 \u062a\u0645\u0632\u0642 \u0627\u0644\u0645\u0648\u0632.<\/li>\n
    • \u0627\u0644\u0646\u0634\u0627 \u0627\u0644\u0645\u0642\u0627\u0648\u0645:<\/strong>\u00a0\u0648\u062c\u062f\u062a \u0641\u064a \u0627\u0644\u0645\u0648\u0632 \u063a\u064a\u0631 \u0646\u0627\u0636\u062c\u0629.<\/li>\n<\/ul>\n

      \u0627\u0644\u0646\u0634\u0627 \u0627\u0644\u0645\u0642\u0627\u0648\u0645 \u064a\u0647\u0631\u0628 \u0645\u0646 \u0627\u0644\u0647\u0636\u0645 \u0648\u064a\u0646\u062a\u0647\u064a \u0641\u064a \u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u0627\u0644\u063a\u0644\u064a\u0638\u0629\u060c \u062d\u064a\u062b \u064a\u0635\u0628\u062d \u0627\u0644\u063a\u0630\u0627\u0621\u00a0\u0644\u0644\u0628\u0643\u062a\u064a\u0631\u064a\u0627 \u0627\u0644\u0645\u0641\u064a\u062f\u0629<\/strong>\u00a0\u0641\u064a \u0623\u0645\u0639\u0627\u0626\u0643.<\/p>\n

      \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u062a\u0642\u062a\u0631\u062d \u0628\u0639\u0636 \u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646\u0628\u0648\u0628 \u0627\u0644\u0627\u062e\u062a\u0628\u0627\u0631 \u0623\u0646 \u0627\u0644\u0628\u0643\u062a\u064a\u0646 \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062d\u0645\u0627\u064a\u0629 \u0645\u0646\u00a0\u0633\u0631\u0637\u0627\u0646\u00a0<\/strong>\u0627\u0644\u0642\u0648\u0644\u0648\u0646.<\/p>\n

      \n

      \u0645\u0644\u062e\u0635<\/strong><\/p>\n

      \u0627\u0644\u0645\u0648\u0632 \u063a\u0646\u064a \u0625\u0644\u0649 \u062d\u062f \u0645\u0627 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0646\u0634\u0627 \u0627\u0644\u0645\u0642\u0627\u0648\u0645 \u060c \u0648\u0627\u0644\u0630\u064a \u0642\u062f \u064a\u063a\u0630\u064a \u0628\u0643\u062a\u064a\u0631\u064a\u0627 \u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u0627\u0644\u0635\u062f\u064a\u0642\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0648\u064a\u062d\u0645\u064a \u0645\u0646 \u0633\u0631\u0637\u0627\u0646 \u0627\u0644\u0642\u0648\u0644\u0648\u0646.<\/p>\n<\/blockquote>\n

      4. \u0627\u0644\u0645\u0648\u0632 \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646<\/h2>\n
      \"\"<\/figure>\n

      \u0644\u0645 \u062a\u062e\u062a\u0628\u0631 \u0623\u064a \u062f\u0631\u0627\u0633\u0629 \u0645\u0628\u0627\u0634\u0631\u0629 \u0622\u062b\u0627\u0631 \u0627\u0644\u0645\u0648\u0632 \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0627\u0644\u0645\u0648\u0632 \u0644\u062f\u064a\u0647\u0627 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0635\u0641\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0646\u0628\u063a\u064a \u0623\u0646 \u062a\u062c\u0639\u0644\u0647\u0627\u00a0\u063a\u0630\u0627\u0621 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0648\u062f\u064a\u0629.<\/strong><\/p>\n

      \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\u060c \u0648\u0627\u0644\u0645\u0648\u0632 \u0644\u062f\u064a\u0647\u0627 \u0639\u062f\u062f \u0642\u0644\u064a\u0644 \u0646\u0633\u0628\u064a\u0627 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u0627\u0644\u0645\u0648\u0632 \u0627\u0644\u0645\u062a\u0648\u0633\u0637 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u0627 \u064a\u0632\u064a\u062f \u0642\u0644\u064a\u0644\u0627 \u0639\u0646 100 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u2014 \u0648\u0645\u0639 \u0630\u0644\u0643 \u0641\u0647\u0648 \u0623\u064a\u0636\u0627 \u0645\u063a\u0630\u064a \u062c\u062f\u0627 \u0648\u0645\u0644\u0626.<\/p>\n

      \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0645\u0646 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0648\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0645\u062b\u0644 \u0627\u0644\u0645\u0648\u0632 \u0648\u0642\u062f \u062a\u0645 \u0631\u0628\u0637 \u0645\u0631\u0627\u0631\u0627 \u0648\u062a\u0643\u0631\u0627\u0631\u0627 \u0625\u0644\u0649 \u0627\u0646\u062e\u0641\u0627\u0636 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646.<\/p>\n

      \u0648\u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643\u060c \u0647\u064a \u0645\u0639\u0628\u0623\u0629 \u0627\u0644\u0645\u0648\u0632 \u063a\u064a\u0631 \u0646\u0627\u0636\u062c\u0629 \u0645\u0639 \u0627\u0644\u0646\u0634\u0627 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u060c \u0644\u0630\u0644\u0643 \u0641\u0625\u0646\u0647\u0627 \u062a\u0645\u064a\u0644 \u0625\u0644\u0649 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u0644\u0621 \u062c\u062f\u0627\u060c \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0642\u0644\u0644 \u0645\u0646 \u0634\u0647\u064a\u062a\u0643 .<\/p>\n

      \n

      \u0645\u0644\u062e\u0635<\/strong><\/p>\n

      \u0627\u0644\u0645\u0648\u0632 \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0644\u0623\u0646\u0647\u0627 \u0645\u0646\u062e\u0641\u0636\u0629 \u0641\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641.<\/p>\n<\/blockquote>\n

      5. \u0627\u0644\u0645\u0648\u0632 \u0642\u062f \u064a\u062f\u0639\u0645 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628<\/h2>\n
      \"\"<\/figure>\n

      \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0647\u0648 \u0645\u0639\u062f\u0646 \u0636\u0631\u0648\u0631\u064a \u0644\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u2014 \u0648\u062e\u0627\u0635\u0629 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0636\u063a\u0637 \u0627\u0644\u062f\u0645.<\/p>\n

      \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0647\u0645\u064a\u062a\u0647\u060c \u0642\u0644\u0629 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649\u00a0\u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645<\/strong>\u00a0\u0641\u064a \u0646\u0638\u0627\u0645\u0647\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/p>\n

      \u0627\u0644\u0645\u0648\u0632 \u0645\u0635\u062f\u0631 \u063a\u0630\u0627\u0626\u064a \u0631\u0627\u0626\u0639 \u0644\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645. \u0645\u0648\u0632\u0629 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u062d\u062c\u0645 \u0648\u0627\u062d\u062f\u0629 (118 \u063a\u0631\u0627\u0645) \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 9\u066a \u0645\u0646 RDI.<\/p>\n

      \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u063a\u0646\u064a \u0628\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0641\u064a \u062e\u0641\u0636 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u060c \u0648\u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0646\u0627\u0648\u0644\u0648\u0646 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0644\u062f\u064a\u0647\u0645 \u062e\u0637\u0631 \u0623\u0642\u0644 \u0628\u0646\u0633\u0628\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 27\u066a \u0644\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628.<\/p>\n

      \u0648\u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643\u060c \u0627\u0644\u0645\u0648\u0632 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u0644\u0627\u0626\u0642\u0629 \u0645\u0646\u00a0\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645\u060c<\/strong>\u0648\u0647\u0648 \u0623\u0645\u0631 \u0645\u0647\u0645 \u0623\u064a\u0636\u0627 \u0644\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628.<\/p>\n

      \n

      \u0645\u0644\u062e\u0635<\/strong><\/p>\n

      \u0627\u0644\u0645\u0648\u0632 \u0645\u0635\u062f\u0631 \u063a\u0630\u0627\u0626\u064a \u062c\u064a\u062f \u0644\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u2014 \u0648\u0647\u0645\u0627 \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628.<\/p>\n<\/blockquote>\n

      6. \u0627\u0644\u0645\u0648\u0632 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u0642\u0648\u064a\u0629<\/h2>\n
      \"\"<\/figure>\n

      \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0647\u064a \u0645\u0635\u0627\u062f\u0631 \u0645\u0645\u062a\u0627\u0632\u0629 \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0643\u0633\u062f\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\u060c \u0648\u0627\u0644\u0645\u0648\u0632 \u0644\u064a\u0633\u062a \u0627\u0633\u062a\u062b\u0646\u0627\u0621.<\/p>\n

      \u0623\u0646\u0647\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0639\u062f\u0629 \u0623\u0646\u0648\u0627\u0639 \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0643\u0633\u062f\u0629 \u0642\u0648\u064a\u0629, \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u062f\u0648\u0628\u0627\u0645\u064a\u0646 \u0648 catechins .<\/p>\n

      \u062a\u0631\u062a\u0628\u0637\u00a0\u0647\u0630\u0647 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0643\u0633\u062f\u0629\u00a0<\/strong>\u0628\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0645\u062b\u0644 \u0627\u0646\u062e\u0641\u0627\u0636 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u062a\u0646\u0643\u0633\u064a\u0629.<\/p>\n

      \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0641\u0645\u0646 \u0633\u0648\u0621 \u0627\u0644\u0641\u0647\u0645 \u0627\u0644\u0634\u0627\u0626\u0639 \u0623\u0646\u00a0\u0627\u0644\u062f\u0648\u0628\u0627\u0645\u064a\u0646\u00a0<\/strong>\u0645\u0646 \u0627\u0644\u0645\u0648\u0632 \u0628\u0645\u062b\u0627\u0628\u0629 \u0645\u0627\u062f\u0629 \u0643\u064a\u0645\u064a\u0627\u0626\u064a\u0629 \u064a\u0634\u0639\u0631 \u062c\u064a\u062f\u0629 \u0641\u064a \u0627\u0644\u062f\u0645\u0627\u063a.<\/p>\n

      \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639, \u0627\u0644\u062f\u0648\u0628\u0627\u0645\u064a\u0646 \u0645\u0646 \u0627\u0644\u0645\u0648\u0632 \u0644\u0627 \u064a\u0639\u0628\u0631 \u062d\u0627\u062c\u0632 \u0627\u0644\u062f\u0645 \u0641\u064a \u0627\u0644\u062f\u0645\u0627\u063a. \u0627\u0646\u0647\u0627 \u0628\u0628\u0633\u0627\u0637\u0629 \u0628\u0645\u062b\u0627\u0628\u0629 \u0645\u0636\u0627\u062f \u0644\u0644\u0623\u0643\u0633\u062f\u0629 \u0642\u0648\u064a\u0629 \u0628\u062f\u0644\u0627 \u0645\u0646 \u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0623\u0648 \u0627\u0644\u0645\u0632\u0627\u062c.<\/p>\n

      \n

      \u0645\u0644\u062e\u0635<\/strong><\/p>\n

      \u0627\u0644\u0645\u0648\u0632 \u0645\u0631\u062a\u0641\u0639 \u0641\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0623\u0636\u0631\u0627\u0631 \u0627\u0644\u0646\u0627\u062c\u0645\u0629 \u0639\u0646 \u0627\u0644\u062c\u0630\u0648\u0631 \u0627\u0644\u062d\u0631\u0629 \u0648\u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0628\u0639\u0636 \u0627\u0644\u0623\u0645\u0631\u0627\u0636.<\/p>\n<\/blockquote>\n

      7. \u0627\u0644\u0645\u0648\u0632 \u0642\u062f \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0634\u0639\u0648\u0631 \u0623\u0643\u062b\u0631 \u0643\u0627\u0645\u0644<\/h2>\n
      \"\"<\/figure>\n

      \u0627\u0644\u0646\u0634\u0627 \u0627\u0644\u0645\u0642\u0627\u0648\u0645 \u0647\u0648 \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u063a\u064a\u0631 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0647\u0636\u0645 \u2014 \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0627\u0644\u0645\u0648\u0632 \u063a\u064a\u0631 \u0627\u0644\u0646\u0627\u0636\u062c \u0648\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u2014 \u0648\u0627\u0644\u062a\u064a \u062a\u0639\u0645\u0644 \u0645\u062b\u0644 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645.<\/p>\n

      \u0648\u0643\u0642\u0627\u0639\u062f\u0629 \u0639\u0627\u0645\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u0642\u062f\u064a\u0631 \u0623\u0646 \u0623\u0643\u062b\u0631 \u062e\u0636\u0631\u0629 \u0627\u0644\u0645\u0648\u0632\u060c \u0648\u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u062d\u062a\u0648\u0649\u00a0\u0627\u0644\u0646\u0634\u0627 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/strong>\u00a0\u0644\u0647\u0627.<\/p>\n

      \u0645\u0646 \u0646\u0627\u062d\u064a\u0629 \u0623\u062e\u0631\u0649\u060c \u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0645\u0648\u0632 \u0627\u0644\u0623\u0635\u0641\u0631 \u0627\u0644\u0646\u0627\u0636\u062c \u0639\u0644\u0649 \u0643\u0645\u064a\u0627\u062a \u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u0646\u0634\u0627 \u0627\u0644\u0645\u0642\u0627\u0648\u0645 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0643\u0644\u064a\u0629 – \u0648\u0644\u0643\u0646 \u0643\u0645\u064a\u0627\u062a \u0623\u0639\u0644\u0649 \u0646\u0633\u0628\u064a\u0627 \u0645\u0646\u00a0\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646.<\/strong><\/p>\n

      \u0643\u0644 \u0645\u0646 \u0627\u0644\u0628\u0643\u062a\u064a\u0646 \u0648\u0627\u0644\u0646\u0634\u0627 \u0627\u0644\u0645\u0642\u0627\u0648\u0645 \u062a\u0642\u062f\u0645 \u0622\u062b\u0627\u0631 \u0627\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u0634\u0647\u064a\u0629 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0634\u0628\u0639 \u0628\u0639\u062f \u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0637\u0639\u0627\u0645.<\/p>\n

      \n

      \u0645\u0644\u062e\u0635<\/strong><\/p>\n

      \u0627\u0639\u062a\u0645\u0627\u062f\u0627 \u0639\u0644\u0649 \u0627\u0644\u0646\u0636\u062c\u060c \u0648\u0627\u0644\u0645\u0648\u0632 \u0645\u064a\u0646\u0627\u0621 \u0643\u0645\u064a\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0646\u0634\u0627 \u0627\u0644\u0645\u0642\u0627\u0648\u0645 \u0623\u0648 \u0627\u0644\u0628\u0643\u062a\u064a\u0646. \u0642\u062f \u064a\u0642\u0644\u0644 \u0643\u0644\u0627\u0647\u0645\u0627 \u0627\u0644\u0634\u0647\u064a\u0629 \u0648\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0625\u0628\u0642\u0627\u0626\u0643 \u0645\u0645\u062a\u0644\u0626\u0627.<\/p>\n<\/blockquote>\n

      8. \u0627\u0644\u0645\u0648\u0632 \u063a\u064a\u0631 \u0646\u0627\u0636\u062c\u0629 \u0642\u062f \u062a\u062d\u0633\u064a\u0646 \u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646<\/h2>\n
      \"\"<\/figure>\n

      \u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646<\/strong>\u00a0\u0647\u0648 \u0639\u0627\u0645\u0644 \u062e\u0637\u0631 \u0631\u0626\u064a\u0633\u064a \u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0623\u0643\u062b\u0631 \u062e\u0637\u0648\u0631\u0629 \u0641\u064a \u0627\u0644\u0639\u0627\u0644\u0645\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0639 2.<\/p>\n

      \u062a\u0643\u0634\u0641 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 15-30 \u063a\u0631\u0627\u0645\u0627 \u0645\u0646 \u0627\u0644\u0646\u0634\u0627 \u0627\u0644\u0645\u0642\u0627\u0648\u0645 \u064a\u0648\u0645\u064a\u0627 \u0642\u062f \u064a\u062d\u0633\u0646 \u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646 \u0628\u0646\u0633\u0628\u0629 33-50\u066a \u0641\u064a \u063a\u0636\u0648\u0646 \u0623\u0631\u0628\u0639\u0629 \u0623\u0633\u0627\u0628\u064a\u0639.<\/p>\n

      \u0627\u0644\u0645\u0648\u0632 \u063a\u064a\u0631 \u0646\u0627\u0636\u062c\u0629 \u0647\u064a \u0645\u0635\u062f\u0631 \u0643\u0628\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0634\u0627 \u0627\u0644\u0645\u0642\u0627\u0648\u0645. \u0648\u0644\u0630\u0644\u0643\u060c \u0641\u0625\u0646\u0647\u0627 \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646.<\/p>\n

      \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0641\u0625\u0646 \u0633\u0628\u0628 \u0647\u0630\u0647 \u0627\u0644\u0622\u062b\u0627\u0631 \u063a\u064a\u0631 \u0645\u0641\u0647\u0648\u0645 \u062c\u064a\u062f\u0627\u060c \u0648\u0644\u0627 \u062a\u062a\u0641\u0642 \u062c\u0645\u064a\u0639 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0639\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u0645\u0633\u0623\u0644\u0629.<\/p>\n

      \u0648\u064a\u0646\u0628\u063a\u064a \u0625\u062c\u0631\u0627\u0621 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0639\u0644\u0649 \u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0645\u0648\u0632 \u0648\u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646.<\/p>\n

      \n

      \u0645\u0644\u062e\u0635<\/strong><\/p>\n

      \u0627\u0644\u0645\u0648\u0632 \u063a\u064a\u0631 \u0627\u0644\u0646\u0627\u0636\u062c \u0647\u0648 \u0645\u0635\u062f\u0631 \u062c\u064a\u062f \u0644\u0644\u0646\u0634\u0627\u0621 \u0627\u0644\u0645\u0642\u0627\u0648\u0645 \u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u062d\u0633\u0646 \u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0647\u0646\u0627\u0643 \u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0625\u062c\u0631\u0627\u0621 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0628\u062d\u0648\u062b.<\/p>\n<\/blockquote>\n

      9. \u0627\u0644\u0645\u0648\u0632 \u0642\u062f \u064a\u062d\u0633\u0646 \u0635\u062d\u0629 \u0627\u0644\u0643\u0644\u0649<\/h2>\n

      \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0636\u0631\u0648\u0631\u064a \u0644\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0648\u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0643\u0644\u0649 \u0627\u0644\u0635\u062d\u064a\u0629.<\/p>\n

      \u0643\u0645\u0635\u062f\u0631 \u063a\u0630\u0627\u0626\u064a \u062c\u064a\u062f \u0644\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u060c \u0642\u062f \u064a\u0643\u0648\u0646 \u0627\u0644\u0645\u0648\u0632 \u0645\u0641\u064a\u062f\u0627 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649\u00a0\u0627\u0644\u0643\u0644\u0649 \u0627\u0644\u0633\u0644\u064a\u0645\u0629.<\/strong><\/p>\n

      \u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u0623\u062c\u0631\u064a\u062a \u0639\u0644\u0649 \u0627\u0644\u0646\u0633\u0627\u0621 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 13 \u0639\u0627\u0645\u0627 \u0623\u0646 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u0623\u0643\u0644\u0648\u0627 \u0627\u0644\u0645\u0648\u0632 2-3 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0643\u0627\u0646\u0648\u0627 \u0623\u0642\u0644 \u0639\u0631\u0636\u0629 \u0644\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0643\u0644\u0649 \u0628\u0646\u0633\u0628\u0629 33\u066a.<\/p>\n

      \u0648\u062a\u0634\u064a\u0631 \u062f\u0631\u0627\u0633\u0627\u062a \u0623\u062e\u0631\u0649 \u0625\u0644\u0649 \u0623\u0646 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0646\u0627\u0648\u0644\u0648\u0646 \u0627\u0644\u0645\u0648\u0632 4-6 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0647\u0645 \u062a\u0642\u0631\u064a\u0628\u0627 50\u066a \u0623\u0642\u0644 \u0639\u0631\u0636\u0629 \u0644\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0643\u0644\u0649 \u0645\u0646 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u0644\u0627 \u064a\u0623\u0643\u0644\u0648\u0646 \u0647\u0630\u0647 \u0627\u0644\u0641\u0627\u0643\u0647\u0629.<\/p>\n

      \n

      \u0645\u0644\u062e\u0635<\/strong><\/p>\n

      \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0648\u0632 \u0639\u062f\u0629 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0642\u062f \u064a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0643\u0644\u0649 \u0628\u0646\u0633\u0628\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 50\u066a.<\/p>\n<\/blockquote>\n

      10. \u0627\u0644\u0645\u0648\u0632 \u0642\u062f \u064a\u0643\u0648\u0646 \u0644\u0647\u0627 \u0641\u0648\u0627\u0626\u062f \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629<\/h2>\n

      \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u064a\u0634\u0627\u0631 \u0625\u0644\u0649 \u0627\u0644\u0645\u0648\u0632 \u0639\u0644\u0649 \u0623\u0646\u0647 \u0627\u0644\u063a\u0630\u0627\u0621 \u0627\u0644\u0645\u062b\u0627\u0644\u064a\u00a0\u0644\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646\u00a0<\/strong>\u0648\u064a\u0631\u062c\u0639 \u0630\u0644\u0643 \u0625\u0644\u0649 \u062d\u062f \u0643\u0628\u064a\u0631 \u0625\u0644\u0649 \u0645\u062d\u062a\u0648\u0627\u0647 \u0627\u0644\u0645\u0639\u062f\u0646\u064a \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0633\u0647\u0644 \u0647\u0636\u0645\u0647\u0627.<\/p>\n

      \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0648\u0632 \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u062d\u062f \u0645\u0646 \u062a\u0642\u0644\u0635\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0630\u0627\u062a \u0627\u0644\u0635\u0644\u0629 \u0628\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0648\u0648\u062c\u0639, \u0627\u0644\u062a\u064a \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0635\u0644 \u0625\u0644\u0649 95\u066a \u0645\u0646 \u0639\u0627\u0645\u0629 \u0627\u0644\u0633\u0643\u0627\u0646 .<\/p>\n

      \u0633\u0628\u0628 \u0627\u0644\u062a\u0634\u0646\u062c\u0627\u062a \u063a\u064a\u0631 \u0645\u0639\u0631\u0648\u0641 \u0625\u0644\u0649 \u062d\u062f \u0643\u0628\u064a\u0631 \u060c \u0648\u0644\u0643\u0646 \u0646\u0638\u0631\u064a\u0629 \u0634\u0639\u0628\u064a\u0629 \u062a\u0644\u0642\u064a \u0628\u0627\u0644\u0644\u0648\u0645 \u0639\u0644\u0649 \u0645\u0632\u064a\u062c \u0645\u0646 \u0627\u0644\u062c\u0641\u0627\u0641 \u0648\u0639\u062f\u0645 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0645\u0646\u062d\u0644 \u0628\u0627\u0644\u0643\u0647\u0631\u0628\u0627\u0621.<\/p>\n

      \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u062a\u0639\u0637\u064a \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0646\u062a\u0627\u0626\u062c \u0645\u062e\u062a\u0644\u0637\u0629 \u062d\u0648\u0644 \u0627\u0644\u0645\u0648\u0632 \u0648\u062a\u0634\u0646\u062c\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0628\u0639\u0636 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u062a\u062c\u062f \u0623\u0646\u0647\u0627 \u0645\u0641\u064a\u062f\u0629\u060c \u0648\u0627\u0644\u0628\u0639\u0636 \u0627\u0644\u0622\u062e\u0631 \u0644\u0627 \u062a\u062c\u062f \u0623\u064a \u0622\u062b\u0627\u0631.<\/p>\n

      \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0641\u0625\u0646 \u0627\u0644\u0645\u0648\u0632 \u064a\u0648\u0641\u0631 \u062a\u063a\u0630\u064a\u0629 \u0645\u0645\u062a\u0627\u0632\u0629 \u0642\u0628\u0644 \u0648\u0623\u062b\u0646\u0627\u0621 \u0648\u0628\u0639\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u062d\u0645\u0644.<\/p>\n

      \n

      \u0645\u0644\u062e\u0635<\/strong>\u00a0\u0627\u0644\u0645\u0648\u0632 \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u062a\u0634\u0646\u062c\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0646\u0627\u062c\u0645\u0629 \u0639\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629. \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u062a\u0648\u0641\u0631 \u0648\u0642\u0648\u062f \u0645\u0645\u062a\u0627\u0632 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u062d\u0645\u0644.<\/p>\n<\/blockquote>\n

      11. \u0627\u0644\u0645\u0648\u0632 \u0645\u0646 \u0627\u0644\u0633\u0647\u0644 \u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643<\/h2>\n

      \u0644\u064a\u0633 \u0627\u0644\u0645\u0648\u0632 \u0635\u062d\u064a\u0627 \u0628\u0634\u0643\u0644 \u0644\u0627 \u064a\u0635\u062f\u0642 \u0641\u062d\u0633\u0628 \u060c \u0628\u0644 \u0625\u0646\u0647 \u0623\u064a\u0636\u0627 \u0623\u062d\u062f\u00a0\u0623\u0643\u062b\u0631 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0645\u0644\u0627\u0621\u0645\u0629.<\/strong><\/p>\n

      \u0627\u0644\u0645\u0648\u0632 \u062c\u0639\u0644 \u0625\u0636\u0627\u0641\u0629 \u0643\u0628\u064a\u0631\u0629 \u0625\u0644\u0649 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0648\u0627\u0644\u062d\u0628\u0648\u0628 \u0648\u0627\u0644\u0639\u0635\u0627\u0626\u0631. \u064a\u0645\u0643\u0646\u0643 \u062d\u062a\u0649 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 \u0628\u062f\u0644\u0627 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062e\u0628\u0632 \u0648\u0627\u0644\u0637\u0628\u062e.<\/p>\n

      \u0648\u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643\u060c \u0646\u0627\u062f\u0631\u0627 \u0645\u0627 \u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0645\u0648\u0632 \u0639\u0644\u0649 \u0623\u064a\u00a0\u0645\u0628\u064a\u062f\u0627\u062a \u0623\u0648\u00a0<\/strong>\u0645\u0644\u0648\u062b\u0627\u062a \u0628\u0633\u0628\u0628 \u0642\u0634\u0631\u0647 \u0627\u0644\u0648\u0627\u0642\u064a \u0627\u0644\u0633\u0645\u064a\u0643.<\/p>\n

      \u0627\u0644\u0645\u0648\u0632 \u0645\u0646 \u0627\u0644\u0633\u0647\u0644 \u0628\u0634\u0643\u0644 \u0644\u0627 \u064a\u0635\u062f\u0642 \u0644\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0648\u0627\u0644\u0646\u0642\u0644. \u0648\u0639\u0627\u062f\u0629 \u0645\u0627 \u062a\u0643\u0648\u0646 \u062c\u064a\u062f\u0629 \u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u0647\u0636\u0645\u0647\u0627 \u0628\u0633\u0647\u0648\u0644\u0629 \u2014 \u0623\u0646\u0647\u0627 \u0628\u0628\u0633\u0627\u0637\u0629 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u0642\u0634\u0631\u0629 \u0648\u062a\u0624\u0643\u0644.<\/p>\n

      \u0644\u0627 \u064a\u0635\u0628\u062d \u0627\u0644\u0623\u0645\u0631 \u0623\u0633\u0647\u0644 \u0645\u0646 \u0630\u0644\u0643 \u0628\u0643\u062b\u064a\u0631<\/p>\n

      \n

      \u0645\u0644\u062e\u0635<\/strong><\/p>\n

      \u0627\u0644\u0645\u0648\u0632 \u062c\u0639\u0644 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0645\u0645\u062a\u0627\u0632\u0629 \u0627\u0644\u0637\u0639\u0627\u0645 \u0648\u0627\u0644\u062d\u0644\u0648\u0649 \u0623\u0648 \u0648\u062c\u0628\u0629 \u0627\u0644\u0625\u0641\u0637\u0627\u0631. \u0628\u0631\u0627\u0639\u0629 \u064a\u062c\u0639\u0644\u0647\u0627 \u0633\u0647\u0644\u0629 \u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643.<\/p>\n<\/blockquote>\n

      \u0627\u0644\u062e\u0644\u0627\u0635\u0629<\/h2>\n
      \"\"<\/figure>\n

      \u0627\u0644\u0645\u0648\u0632 \u0647\u064a \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0634\u0639\u0628\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u062f\u062b \u0644\u062a\u0648\u0641\u064a\u0631 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629.<\/p>\n

      \u0645\u0646 \u0628\u064a\u0646 \u0623\u0645\u0648\u0631 \u0623\u062e\u0631\u0649\u060c \u0641\u0625\u0646\u0647\u0627 \u0642\u062f \u062a\u0639\u0632\u0632 \u0635\u062d\u0629 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a\u00a0\u0648\u0627\u0644\u0642\u0644\u0628<\/strong>\u00a0\u0628\u0633\u0628\u0628 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0645\u0636\u0627\u062f\u0629 \u0627\u0644\u0623\u0643\u0633\u062f\u0629.<\/p>\n

      \u062d\u062a\u0649 \u0623\u0646\u0647\u0627 \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646\u060c \u0643\u0645\u0627 \u0627\u0646\u0647\u0645 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0646\u0633\u0628\u064a\u0627 \u0648\u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u0643\u062b\u064a\u0641\u0629.<\/p>\n

      \u0627\u0644\u0645\u0648\u0632 \u0627\u0644\u0646\u0627\u0636\u062c\u0629 \u0647\u064a \u0648\u0633\u064a\u0644\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u062a\u0644\u0628\u064a\u0629 \u062d\u0644\u0648\u0629 \u0627\u0644\u0623\u0633\u0646\u0627\u0646 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643. \u0645\u0627 \u0647\u0648 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0630\u0644\u0643\u060c \u064a\u0645\u0643\u0646 \u0644\u0644\u0645\u0648\u0632 \u0627\u0644\u0623\u0635\u0641\u0631\u00a0\u0648\u0627\u0644\u0623\u062e\u0636\u0631<\/strong>\u00a0\u0639\u0644\u0649 \u062d\u062f \u0633\u0648\u0627\u0621 \u0623\u0646 \u064a\u0628\u0642\u064a\u0643 \u0628\u0635\u062d\u0629 \u062c\u064a\u062f\u0629 \u0648\u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0634\u0628\u0639.<\/p>\n

      \n","protected":false},"excerpt":{"rendered":"

      \u0627\u0644\u0645\u0648\u0632 \u0635\u062d\u064a\u0629 \u0644\u0644\u063a\u0627\u064a\u0629 \u0648\u0644\u0630\u064a\u0630\u0629. \u0623\u0646\u0647\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0648\u062a\u0648\u0641\u0631 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0647\u0636\u0645 \u0648\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646. \u0648\u0628\u0635\u0631\u0641 […]<\/p>\n","protected":false},"author":2,"featured_media":14409,"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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