{"id":14564,"date":"2024-08-29T00:00:03","date_gmt":"2024-08-29T00:00:03","guid":{"rendered":"https:\/\/fitolympia.com\/?p=14564"},"modified":"2024-08-29T18:29:56","modified_gmt":"2024-08-29T18:29:56","slug":"the-9-best-foods-and-drinks-to-have-before-bed","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/the-9-best-foods-and-drinks-to-have-before-bed\/","title":{"rendered":"\u0623\u0641\u0636\u0644 9 \u0623\u0637\u0639\u0645\u0629 \u0648\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u064a\u062c\u0628 \u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645"},"content":{"rendered":"<\/p>\n<p>\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u0648\u0645 \u062c\u064a\u062f \u0645\u0647\u0645 \u0628\u0634\u0643\u0644 \u0644\u0627 \u064a\u0635\u062f\u0642 \u0644\u0635\u062d\u062a\u0643 \u0627\u0644\u0639\u0627\u0645\u0629.<\/p>\n<p>\u0642\u062f \u064a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 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\u0648\u0645\u063a\u0630\u064a\u0629.<\/p>\n<p>\u0627\u0646\u0647\u0627 \u0639\u0627\u0644\u064a\u0629 \u0641\u064a\u00a0<strong>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong>\u060c \u0645\u0639 \u062a\u0631\u0643\u064a\u0627 \u0627\u0644\u0645\u062d\u0645\u0635\u0629 \u062a\u0648\u0641\u064a\u0631 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 8 \u063a\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0644\u0623\u0648\u0646\u0635\u0629 \u0627\u0644\u0648\u0627\u062d\u062f\u0629 (28 \u063a\u0631\u0627\u0645\u0627). \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0647\u0645 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a\u0643 \u0642\u0648\u064a\u0629 \u0648\u062a\u0646\u0638\u064a\u0645 \u0634\u0647\u064a\u062a\u0643.<\/p>\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u062a\u0631\u0643\u064a\u0627 \u0647\u064a 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\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u062a\u0639\u0628. \u0647\u0646\u0627\u0643 \u0623\u062f\u0644\u0629 \u0639\u0644\u0649 \u0623\u0646 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0643\u0645\u064a\u0627\u062a \u0645\u0639\u062a\u062f\u0644\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645 \u064a\u0631\u062a\u0628\u0637 \u0628\u062c\u0648\u062f\u0629 \u0646\u0648\u0645 \u0623\u0641\u0636\u0644 \u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638 \u0637\u0648\u0627\u0644\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5015038\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u0644\u064a\u0644.<\/a><\/p>\n<p>\u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u0625\u062c\u0631\u0627\u0621 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0644\u062a\u0623\u0643\u064a\u062f \u0627\u0644\u062f\u0648\u0631 \u0627\u0644\u0645\u062d\u062a\u0645\u0644 \u0644\u062a\u0631\u0643\u064a\u0627 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0646\u0648\u0645.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0645\u0644\u062e\u0635<\/strong><\/p>\n<p>\u062a\u0631\u0643\u064a\u0627 \u0642\u062f \u064a\u0643\u0648\u0646 \u0637\u0639\u0627\u0645\u0627 \u0643\u0628\u064a\u0631\u0627 \u0644\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645 \u0628\u0633\u0628\u0628 \u0643\u0645\u064a\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u062a\u0631\u0628\u062a\u0648\u0641\u0627\u0646\u060c \u0648\u0643\u0644\u0627\u0647\u0645\u0627 \u0642\u062f \u062a\u062d\u0641\u0632 \u0627\u0644\u062a\u0639\u0628.<\/p>\n<\/blockquote>\n<h2>3. \u0634\u0627\u064a \u0627\u0644\u0628\u0627\u0628\u0648\u0646\u062c<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/im.idiva.com\/content\/2013\/Apr\/chamomile_tea.jpg\" alt=\"\" \/><\/figure>\n<p>\u0634\u0627\u064a \u0627\u0644\u0628\u0627\u0628\u0648\u0646\u062c \u0647\u0648 \u0634\u0627\u064a \u0639\u0634\u0628\u064a \u0634\u0627\u0626\u0639 \u0642\u062f \u064a\u0642\u062f\u0645 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629.<\/p>\n<p>\u0648\u0645\u0646 \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u062c\u064a\u062f\u0627\u00a0<strong>\u0644\u0641\u0644\u0627\u0641\u0648\u0646\u0627\u062a<\/strong>\u0644\u0647\u0627 . \u0627\u0644\u0641\u0644\u0627\u0641\u0648\u0646\u0627\u062a \u0647\u064a \u0641\u0626\u0629 \u0645\u0646 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u062a\u064a 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\u0627\u0644\u062c\u0644\u062f. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0634\u0627\u064a \u0627\u0644\u0628\u0627\u0628\u0648\u0646\u062c \u0644\u062f\u064a\u0647 \u0628\u0639\u0636 \u0627\u0644\u062e\u0635\u0627\u0626\u0635 \u0627\u0644\u0641\u0631\u064a\u062f\u0629 \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u062d\u0633\u0646 \u0646\u0648\u0639\u064a\u0629 \u0627\u0644\u0646\u0648\u0645<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2995283\" target=\"_blank\" rel=\"noreferrer noopener\">.<\/a><\/p>\n<p>\u0639\u0644\u0649 \u0648\u062c\u0647 \u0627\u0644\u062a\u062d\u062f\u064a\u062f\u060c \u0634\u0627\u064a \u0627\u0644\u0628\u0627\u0628\u0648\u0646\u062c \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 apigenin. \u064a\u0631\u062a\u0628\u0637 \u0647\u0630\u0627\u00a0<strong>\u0627\u0644\u0645\u0636\u0627\u062f 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src=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2019\/12\/TartCherry.jpg?quality=86&amp;strip=all\" alt=\"\" \/><\/figure>\n<p>\u0639\u0635\u064a\u0631 \u0627\u0644\u0643\u0631\u0632 \u062a\u0648\u0631\u062a\u0629 \u0644\u062f\u064a\u0647 \u0628\u0639\u0636 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u0645\u062b\u064a\u0631\u0629 \u0644\u0644\u0625\u0639\u062c\u0627\u0628.<\/p>\n<p>\u0623\u0648\u0644\u0627\u060c \u064a\u0648\u0641\u0631 \u0643\u0645\u064a\u0627\u062a \u0645\u062a\u0648\u0627\u0636\u0639\u0629 \u0645\u0646 \u0628\u0639\u0636 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0647\u0627\u0645\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0641\u0648\u0633\u0641\u0648\u0631. \u0625\u0646\u0647 \u0645\u0635\u062f\u0631 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\u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0627\u0644\u0623\u0637\u0644\u0633\u064a \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0644\u0645\u062f\u0629 6 \u0623\u0634\u0647\u0631 \u0623\u0633\u0631\u0639 \u0628\u0646\u062d\u0648 10 \u062f\u0642\u0627\u0626\u0642 \u0645\u0646 \u0627\u0644\u0631\u062c\u0627\u0644 \u0627\u0644\u0630\u064a\u0646 \u0623\u0643\u0644\u0648\u0627 \u0627\u0644\u062f\u062c\u0627\u062c \u0623\u0648 \u0644\u062d\u0645 \u0627\u0644\u0628\u0642\u0631 \u0623\u0648 \u0644\u062d\u0645 \u0627\u0644\u062e\u0646\u0632\u064a\u0631.<\/p>\n<p>\u0648\u0643\u0627\u0646 \u064a\u0639\u062a\u0642\u062f \u0623\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0647\u0648 \u0646\u062a\u064a\u062c\u0629 \u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062f). \u0648\u0643\u0627\u0646 \u0644\u062f\u0649 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u0641\u064a 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\u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0644\u062c\u0639\u0644 \u0627\u0633\u062a\u0646\u062a\u0627\u062c \u0645\u062d\u062f\u062f \u062d\u0648\u0644 \u0642\u062f\u0631\u0629 \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0646\u0648\u0645.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0645\u0644\u062e\u0635<\/strong><\/p>\n<p>\u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0647\u064a \u0645\u0635\u062f\u0631 \u0643\u0628\u064a\u0631 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062f) \u0648\u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0623\u0648\u0645\u064a\u063a\u0627-3, \u0648\u0643\u0644\u0627\u0647\u0645\u0627 \u0644\u0647 \u062e\u0635\u0627\u0626\u0635 \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u062d\u0633\u0646 \u0646\u0648\u0639\u064a\u0629 \u0646\u0648\u0645\u0643.<\/p>\n<\/blockquote>\n<h2>7. \u0627\u0644\u062c\u0648\u0632<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/images.hindustantimes.com\/rf\/image_size_960x540\/HT\/p2\/2020\/12\/18\/Pictures\/_a7e6454c-4107-11eb-846d-e0066b9df566.jpg\" alt=\"\" \/><\/figure>\n<p>\u0627\u0644\u062c\u0648\u0632 \u0647\u064a \u0646\u0648\u0639 \u0634\u0639\u0628\u064a\u0629 \u0645\u0646 \u0627\u0644\u062c\u0648\u0632 \u0634\u062c\u0631\u0629.<\/p>\n<p>\u0641\u0647\u064a \u0648\u0641\u064a\u0631\u0629 \u0641\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\u060c \u0648\u062a\u0648\u0641\u064a\u0631 \u0623\u0643\u062b\u0631 \u0645\u0646 19 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 1.9 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0641\u064a 1 \u0623\u0648\u0642\u064a\u0629 (28 \u063a\u0631\u0627\u0645) \u062e\u062f\u0645\u0629. \u0627\u0644\u062c\u0648\u0632 \u063a\u0646\u064a\u0629 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0641\u064a \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0641\u0648\u0633\u0641\u0648\u0631\u00a0<strong>\u0648\u0627\u0644\u0645\u0646\u063a\u0646\u064a\u0632<\/strong>\u0648\u0627\u0644\u0646\u062d\u0627\u0633.<\/p>\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0627\u0644\u062c\u0648\u0632 \u0645\u0635\u062f\u0631 \u0643\u0628\u064a\u0631 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0623\u0648\u0645\u064a\u063a\u0627-3 \u0648\u062d\u0645\u0636 \u0627\u0644\u0644\u064a\u0646\u0648\u0644\u064a\u0643. \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u062a\u0648\u0641\u0631 4.3 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0644\u0623\u0648\u0646\u0635\u0629 \u0627\u0644\u0648\u0627\u062d\u062f\u0629\u060c \u0648\u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0643\u0648\u0646 \u0645\u0641\u064a\u062f\u0629 \u0644\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u0634\u0647\u064a\u0629.<\/p>\n<p>\u0627\u0644\u062c\u0648\u0632 \u0642\u062f \u064a\u0639\u0632\u0632 \u0623\u064a\u0636\u0627 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628. \u0644\u0642\u062f \u062a\u0645\u062a \u062f\u0631\u0627\u0633\u062a\u0647\u0645 \u0644\u0642\u062f\u0631\u062a\u0647\u0645 \u0639\u0644\u0649 \u062e\u0641\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0627\u0644\u0639\u0627\u0644\u064a\u0629 \u060c \u0648\u0627\u0644\u062a\u064a \u0647\u064a \u0639\u0627\u0645\u0644 \u062e\u0637\u0631 \u0631\u0626\u064a\u0633\u064a \u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628.<\/p>\n<p>\u0645\u0627 \u0647\u0648 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0630\u0644\u0643, \u064a\u062f\u0639\u064a \u0628\u0639\u0636 \u0627\u0644\u0628\u0627\u062d\u062b\u064a\u0646 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062c\u0648\u0632 \u064a\u062d\u0633\u0646 \u0646\u0648\u0639\u064a\u0629 \u0627\u0644\u0646\u0648\u0645, \u0643\u0645\u0627 \u0627\u0646\u0647\u0645 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0646 \u0627\u0644\u0645\u064a\u0644\u0627\u062a\u0648\u0646\u064a\u0646 .<\/p>\n<p>\u0642\u062f \u0645\u0627\u0643\u064a\u0627\u062c \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0645\u0646 \u0627\u0644\u062c\u0648\u0632 \u062a\u0633\u0647\u0645 \u0623\u064a\u0636\u0627 \u0641\u064a \u0627\u0644\u0646\u0648\u0645 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644. \u0623\u0646\u0647\u0627 \u062a\u0648\u0641\u0631 \u062d\u0645\u0636 \u0623\u0644\u0641\u0627 \u0644\u064a\u0646\u0648\u0644\u064a\u0643 (ALA)\u060c \u0648\u0647\u0648 \u062d\u0645\u0636 \u0623\u0648\u0645\u064a\u063a\u0627 3 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062a\u0645 \u062a\u062d\u0648\u064a\u0644\u0647\u0627 \u0625\u0644\u0649 \u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0634\u0624\u0648\u0646 \u0627\u0644\u0625\u0646\u0633\u0627\u0646\u064a\u0629 \u0641\u064a \u0627\u0644\u062c\u0633\u0645. DHA \u0642\u062f \u062a\u0632\u064a\u062f \u0645\u0646 \u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0633\u064a\u0631\u0648\u062a\u0648\u0646\u064a\u0646.<\/p>\n<p>\u0644\u064a\u0633 \u0647\u0646\u0627\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u062f\u0644\u0629 \u0644\u062f\u0639\u0645 \u0627\u0644\u0627\u062f\u0639\u0627\u0621\u0627\u062a \u062d\u0648\u0644 \u0627\u0644\u062c\u0648\u0632 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0646\u0648\u0645. \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u060c \u0644\u0645 \u062a\u0643\u0646 \u0647\u0646\u0627\u0643 \u0623\u064a \u062f\u0631\u0627\u0633\u0627\u062a \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0648\u062c\u0647 \u0627\u0644\u062a\u062d\u062f\u064a\u062f \u0639\u0644\u0649 \u062f\u0648\u0631\u0647\u0627 \u0641\u064a \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0646\u0648\u0645.<\/p>\n<p>\u0628\u063a\u0636 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u0630\u0644\u0643\u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0645\u060c \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u062a\u0646\u0627\u0648\u0644 \u0628\u0639\u0636 \u0627\u0644\u062c\u0648\u0632 \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645. \u062d\u0648\u0627\u0644\u064a \u062d\u0641\u0646\u0629 \u0645\u0646 \u0627\u0644\u062c\u0648\u0632 \u0647\u0648 \u062c\u0632\u0621 \u0643\u0627\u0641.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0645\u0644\u062e\u0635<\/strong><\/p>\n<p>\u0627\u0644\u062c\u0648\u0632 \u0644\u062f\u064a\u0647\u0627 \u0639\u062f\u062f \u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u062e\u0635\u0627\u0626\u0635 \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0639\u0632\u0632 \u0627\u0644\u0646\u0648\u0645 \u0623\u0641\u0636\u0644. \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644, \u0627\u0646\u0647\u0645 \u0645\u0635\u062f\u0631 \u0643\u0628\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u064a\u0644\u0627\u062a\u0648\u0646\u064a\u0646 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629.<\/p>\n<\/blockquote>\n<h2>8. \u0634\u0627\u064a \u0632\u0647\u0631\u0629 \u0627\u0644\u0639\u0627\u0637\u0641\u0629<\/h2>\n<p>\u0634\u0627\u064a Passionflower \u0647\u0648 \u0634\u0627\u064a \u0639\u0634\u0628\u064a \u0622\u062e\u0631 \u064a\u0633\u062a\u062e\u062f\u0645 \u062a\u0642\u0644\u064a\u062f\u064a\u0627 \u0644\u0639\u0644\u0627\u062c \u0639\u062f\u062f \u0645\u0646 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0635\u062d\u064a\u0629.<\/p>\n<p>\u0625\u0646\u0647 \u0645\u0635\u062f\u0631 \u063a\u0646\u064a \u0644\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u0641\u0644\u0627\u0641\u0648\u0646\u0648\u064a\u062f. \u0648\u0645\u0646 \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u0646 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u0641\u0644\u0627\u0641\u0648\u0646\u0648\u064a\u062f \u0644\u062f\u0648\u0631\u0647\u0627 \u0641\u064a \u0627\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628, \u062a\u0639\u0632\u064a\u0632 \u0635\u062d\u0629 \u0627\u0644\u0645\u0646\u0627\u0639\u0629, \u0648\u0627\u0644\u062d\u062f \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628.<\/p>\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0648\u0642\u062f \u062f\u0631\u0633 \u0627\u0644\u0634\u0627\u064a passionflower \u0644\u0642\u062f\u0631\u062a\u0647 \u0639\u0644\u0649 \u0627\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u0642\u0644\u0642.<\/p>\n<p>\u0642\u062f \u064a\u0643\u0648\u0646 apigenin \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0623\u0643\u0633\u062f\u0629 \u0645\u0633\u0624\u0648\u0644\u0629 \u0639\u0646 \u0622\u062b\u0627\u0631 \u0627\u0644\u0642\u0644\u0642 \u0627\u0644\u0639\u0627\u0637\u0641\u064a \u0627\u0644\u062d\u062f. Apigenin \u062a\u0646\u062a\u062c \u062a\u0623\u062b\u064a\u0631 \u0645\u0647\u062f\u0626 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0631\u0628\u0637 \u0644\u0645\u0633\u062a\u0642\u0628\u0644\u0627\u062a \u0645\u0639\u064a\u0646\u0629 \u0641\u064a \u0627\u0644\u062f\u0645\u0627\u063a .<\/p>\n<p>\u0647\u0646\u0627\u0643 \u0623\u064a\u0636\u0627 \u0628\u0639\u0636 \u0627\u0644\u0623\u062f\u0644\u0629 \u0639\u0644\u0649 \u0623\u0646 passionflower \u064a\u0632\u064a\u062f \u0645\u0646 \u0625\u0646\u062a\u0627\u062c \u062d\u0645\u0636 \u063a\u0627\u0645\u0627 \u0623\u0645\u064a\u0646\u0648\u0628\u0648\u062a\u064a\u0631\u064a\u0643 \u0627\u0644\u0643\u064a\u0645\u064a\u0627\u0626\u064a\u0629 \u0641\u064a \u0627\u0644\u062f\u0645\u0627\u063a (GABA). \u064a\u0639\u0645\u0644 GABA \u0639\u0644\u0649 \u062a\u062b\u0628\u064a\u0637 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0643\u064a\u0645\u064a\u0627\u0626\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u0641\u064a \u0627\u0644\u062f\u0645\u0627\u063a \u0627\u0644\u062a\u064a \u062a\u062d\u0641\u0632 \u0627\u0644\u0625\u062c\u0647\u0627\u062f, \u0645\u062b\u0644 \u0627\u0644\u063a\u0644\u0648\u062a\u0627\u0645\u0627\u062a.<\/p>\n<p>\u0642\u062f \u062a\u0639\u0632\u0632 \u062e\u0635\u0627\u0626\u0635 \u0645\u0647\u062f\u0626\u0629 \u0627\u0644\u0634\u0627\u064a passionflower \u0627\u0644\u0646\u0639\u0627\u0633\u060c \u0644\u0630\u0644\u0643 \u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0645\u0641\u064a\u062f \u0634\u0631\u0628\u0647 \u0642\u0628\u0644 \u0627\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u0649 \u0627\u0644\u0641\u0631\u0627\u0634.<\/p>\n<p>\u0641\u064a \u062f\u0631\u0627\u0633\u0629 \u0644\u0645\u062f\u0629 7 \u0623\u064a\u0627\u0645\u060c \u0634\u0631\u0628 41 \u0645\u0646 \u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u0643\u0648\u0628 \u0645\u0646 \u0634\u0627\u064a \u0632\u0647\u0631\u0629 \u0627\u0644\u0639\u0627\u0637\u0641\u0629 \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645. \u0642\u064a\u0645\u0648\u0627 \u0646\u0648\u0639\u064a\u0629 \u0646\u0648\u0645\u0647\u0645 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644 \u0628\u0643\u062b\u064a\u0631 \u0639\u0646\u062f\u0645\u0627 \u0634\u0631\u0628\u0648\u0627 \u0627\u0644\u0634\u0627\u064a \u0645\u0642\u0627\u0631\u0646\u0629 \u0639\u0646\u062f\u0645\u0627 \u0644\u0645 \u064a\u0634\u0631\u0628\u0648\u0627 \u0627\u0644\u0634\u0627\u064a.<\/p>\n<p>\u0647\u0646\u0627\u0643 \u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0628\u062d\u0648\u062b \u0644\u062a\u062d\u062f\u064a\u062f \u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0632\u0647\u0631\u0629 \u0627\u0644\u0639\u0627\u0637\u0641\u0629 \u064a\u0639\u0632\u0632 \u0627\u0644\u0646\u0648\u0645.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0645\u0644\u062e\u0635<\/strong><\/p>\n<p>\u064a\u062d\u062a\u0648\u064a \u0634\u0627\u064a Passionflower \u0639\u0644\u0649 apigenin \u0648\u0644\u062f\u064a\u0647 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0625\u0646\u062a\u0627\u062c \u062d\u0645\u0636 \u063a\u0627\u0645\u0627 \u0623\u0645\u064a\u0646\u0648\u0628\u0648\u062a\u064a\u0631\u064a\u0643 (GABA). \u0642\u062f \u064a\u0624\u062b\u0631 \u0647\u0630\u0627 \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645.<\/p>\n<\/blockquote>\n<h2>9. \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0623\u0628\u064a\u0636<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/img.etimg.com\/thumb\/msid-66545127,width-650,imgsize-671574,,resizemode-4,quality-100\/whiterice.jpg\" alt=\"\" \/><\/figure>\n<p>\u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0623\u0628\u064a\u0636 \u0647\u0648 \u062d\u0628\u0629 \u062a\u0633\u062a\u0647\u0644\u0643 \u0639\u0644\u0649 \u0646\u0637\u0627\u0642 \u0648\u0627\u0633\u0639 \u0643\u063a\u0630\u0627\u0621 \u0623\u0633\u0627\u0633\u064a \u0641\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0628\u0644\u062f\u0627\u0646.<\/p>\n<p>\u0648\u0627\u0644\u0641\u0631\u0642 \u0627\u0644\u0631\u0626\u064a\u0633\u064a \u0628\u064a\u0646 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0623\u0628\u064a\u0636 \u0648\u0627\u0644\u0628\u0646\u064a \u0647\u0648 \u0623\u0646 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0623\u0628\u064a\u0636 \u0642\u062f \u0623\u0632\u064a\u0644\u062a \u0646\u062e\u0627\u0644\u062a\u0647 \u0648\u0627\u0644\u062c\u0631\u062b\u0648\u0645\u0629. \u0648\u0647\u0630\u0627 \u064a\u062c\u0639\u0644\u0647\u0627 \u0623\u0642\u0644 \u0641\u064a \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u063a\u0630\u064a\u0629 \u0648\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629.<\/p>\n<p>\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0644\u0627 \u064a\u0632\u0627\u0644 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0623\u0628\u064a\u0636 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u0644\u0627\u0626\u0642\u0629 \u0645\u0646 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0642\u0644\u064a\u0644\u0629.<\/p>\n<p>\u062a\u0648\u0641\u0631 \u062d\u0635\u0629 4 \u0623\u0648\u0646\u0635\u0627\u062a (79 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0623\u0628\u064a\u0636 19\u066a \u0645\u0646 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0645\u0646\u00a0<strong>\u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643.<\/strong>\u00a0\u0643\u0645\u0627 \u064a\u0648\u0641\u0631 21\u066a \u0645\u0646 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u00a0<strong>\u0627\u0644\u062b\u064a\u0627\u0645\u064a\u0646\u00a0<\/strong>\u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0644\u0644\u0631\u062c\u0627\u0644 \u0648 22\u066a \u0645\u0646 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0627\u0644\u062b\u064a\u0627\u0645\u064a\u0646 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0644\u0644\u0646\u0633\u0627\u0621.<\/p>\n<p>\u062a\u062d\u062a\u0648\u064a \u062d\u0635\u0629 4 \u0623\u0648\u0646\u0635\u0629 (79 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0623\u0628\u064a\u0636 \u0637\u0648\u064a\u0644 \u0627\u0644\u062d\u0628\u0648\u0628 \u0639\u0644\u0649 13\u066a \u0645\u0646 DV \u0644\u0644\u0645\u0646\u063a\u0646\u064a\u0632.<\/p>\n<p>\u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0623\u0628\u064a\u0636 \u0645\u0631\u062a\u0641\u0639 \u0641\u064a \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c \u0648\u062a\u0648\u0641\u064a\u0631 22 \u063a\u0631\u0627\u0645\u0627 \u0641\u064a 4 \u0623\u0648\u0642\u064a\u0629 (79 \u063a\u0631\u0627\u0645) \u062e\u062f\u0645\u0629. \u064a\u0633\u0627\u0647\u0645 \u0645\u062d\u062a\u0648\u0627\u0647 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0646\u0642\u0635 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0641\u064a \u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u0624\u0634\u0631 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 (GI). \u0645\u0624\u0634\u0631 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0647\u0648 \u0645\u0642\u064a\u0627\u0633 \u0644\u0645\u062f\u0649 \u0633\u0631\u0639\u0629 \u0627\u0644\u0637\u0639\u0627\u0645 \u064a\u0632\u064a\u062f \u0645\u0646 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645.<\/p>\n<p>\u0648\u0642\u062f \u0627\u0642\u062a\u0631\u062d \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0630\u0627\u062a \u0645\u0624\u0634\u0631 \u062c\u0648\u062a\u0647 \u0627\u0644\u0639\u0627\u0644\u064a\u060c \u0645\u062b\u0644 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0623\u0628\u064a\u0636\u060c \u0642\u0628\u0644 \u0633\u0627\u0639\u0629 \u0648\u0627\u062d\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u062c\u0648\u062f\u0629 \u0627\u0644\u0646\u0648\u0645.<\/p>\n<p>\u0642\u0627\u0631\u0646\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0639\u0627\u062f\u0627\u062a \u0627\u0644\u0646\u0648\u0645 \u0644 1848 \u0634\u062e\u0635\u0627 \u0627\u0633\u062a\u0646\u0627\u062f\u0627 \u0625\u0644\u0649 \u062a\u0646\u0627\u0648\u0644\u0647\u0645 \u0644\u0644\u0623\u0631\u0632 \u0623\u0648 \u0627\u0644\u062e\u0628\u0632 \u0623\u0648 \u0627\u0644\u0645\u0639\u0643\u0631\u0648\u0646\u0629. \u0627\u0631\u062a\u0628\u0637 \u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u062f\u0629 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0631\u0632 \u0628\u0646\u0648\u0645 \u0623\u0641\u0636\u0644 \u0645\u0646 \u0627\u0644\u062e\u0628\u0632 \u0623\u0648 \u0627\u0644\u0645\u0639\u0643\u0631\u0648\u0646\u0629\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0645\u062f\u0629 \u0646\u0648\u0645 \u0623\u0637\u0648\u0644<\/p>\n<p>\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0627\u0644\u062f\u0648\u0631 \u0627\u0644\u0645\u062d\u062a\u0645\u0644 \u0627\u0644\u0630\u064a \u0642\u062f \u064a\u0643\u0648\u0646 \u0644\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0623\u0628\u064a\u0636 \u0641\u064a \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0646\u0648\u0645\u060c \u0641\u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0627\u0633\u062a\u0647\u0644\u0627\u0643\u0647 \u0628\u0627\u0639\u062a\u062f\u0627\u0644 \u0628\u0633\u0628\u0628 \u0643\u0645\u064a\u0627\u062a\u0647 \u0627\u0644\u0645\u0646\u062e\u0641\u0636\u0629 \u0646\u0633\u0628\u064a\u0627 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u063a\u0630\u064a\u0629.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0645\u0644\u062e\u0635<\/strong><\/p>\n<p>\u0642\u062f \u064a\u0643\u0648\u0646 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0623\u0628\u064a\u0636 \u0645\u0641\u064a\u062f\u0627 \u0644\u0644\u0623\u0643\u0644 \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645 \u0628\u0633\u0628\u0628 \u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u0624\u0634\u0631 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 (GI). \u0642\u062f \u064a\u0639\u0632\u0632 \u0627\u0631\u062a\u0641\u0627\u0639 GI \u0627\u0644\u0646\u0648\u0645 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644.<\/p>\n<\/blockquote>\n<h2>\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0648\u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a 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\u0627\u0644\u0645\u064a\u0644\u0627\u062a\u0648\u0646\u064a\u0646.<\/li>\n<\/ul>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0645\u0644\u062e\u0635<\/strong><\/p>\n<p>\u0643\u0645\u0627 \u062a\u062d\u062a\u0648\u064a \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0648\u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649\u060c \u0645\u062b\u0644 \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0648\u0627\u0644\u0645\u0648\u0632 \u0648\u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646\u060c \u0639\u0644\u0649 \u0639\u0646\u0627\u0635\u0631 \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0639\u0631\u0648\u0641\u0629 \u0628\u062a\u062d\u0633\u064a\u0646 \u062c\u0648\u062f\u0629 \u0627\u0644\u0646\u0648\u0645. \u0628\u062d\u062b \u0645\u062d\u062f\u062f \u0641\u064a \u0622\u062b\u0627\u0631\u0647\u0627 \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645 \u0642\u062f \u062a\u0643\u0648\u0646 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