{"id":16271,"date":"2024-07-20T00:00:03","date_gmt":"2024-07-20T00:00:03","guid":{"rendered":"https:\/\/fitolympia.com\/?p=16271"},"modified":"2024-07-20T15:45:31","modified_gmt":"2024-07-20T15:45:31","slug":"how-do-you-gain-weight-quickly-and-safely","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/how-do-you-gain-weight-quickly-and-safely\/","title":{"rendered":"\u0643\u064a\u0641 \u064a\u0645\u0643\u0646\u0643 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u0633\u0631\u0639\u0629 \u0648\u0623\u0645\u0627\u0646\u061f"},"content":{"rendered":"\n<p>\u064a\u0648\u0635\u064a \u0627\u0644\u0623\u0637\u0628\u0627\u0621 \u0639\u0627\u062f\u0629 \u0628\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0632\u0646\u0648\u0646 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0627\u0644\u0642\u0644\u064a\u0644 \u062c\u062f\u0627 \u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0633\u0628\u0628 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u0629. \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0648\u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0627\u0644\u0622\u062e\u0631\u064a\u0646 \u0642\u062f \u0646\u0623\u0645\u0644 \u0623\u064a\u0636\u0627 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n\n\n\n<p>\u0648\u0641\u0642\u0627&nbsp;<a href=\"https:\/\/www.cdc.gov\/nchs\/data\/hestat\/underweight_adult_07_10\/underweight_adult_07_10.htm\" target=\"_blank\" rel=\"noreferrer noopener\">\u0644\u0645\u0631\u0627\u0643\u0632 \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0648\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646\u0647\u0627 (CDC)\u0627\u0644\u0645\u0635\u062f\u0631 \u0627\u0644\u0645\u0648\u062b\u0648\u0642 \u0628\u0647<\/a>&nbsp;\u0641\u064a \u0627\u0644\u0648\u0644\u0627\u064a\u0627\u062a \u0627\u0644\u0645\u062a\u062d\u062f\u0629\u060c \u0627\u0646\u062e\u0641\u0636 \u0639\u062f\u062f \u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u0646\u0627\u0642\u0635\u064a \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0630\u064a\u0646 \u062a\u062a\u0631\u0627\u0648\u062d \u0623\u0639\u0645\u0627\u0631\u0647\u0645 \u0628\u064a\u0646 20 \u0648 39 \u0639\u0627\u0645\u0627 \u0641\u064a \u0627\u0644\u0628\u0644\u0627\u062f \u0645\u0646 3 \u0641\u064a \u0627\u0644\u0645\u0626\u0629 \u0625\u0644\u0649 1.9 \u0641\u064a \u0627\u0644\u0645\u0626\u0629 \u0628\u064a\u0646 \u0639\u0627\u0645\u064a 1988 \u0648 2008.<\/p>\n\n\n\n<p>\u0645\u0646 \u0627\u0644\u0645\u0631\u062c\u062d \u0623\u0646 \u064a\u0639\u0627\u0646\u064a \u0627\u0644\u0634\u062e\u0635 \u0646\u0627\u0642\u0635 \u0627\u0644\u0648\u0632\u0646 \u0645\u0646 \u0645\u0634\u0643\u0644\u0627\u062a \u0635\u062d\u064a\u0629\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u0639\u0642\u0645<\/li><li>\u062a\u0623\u062e\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0646\u0645\u0648<\/li><li>\u0636\u0639\u0641 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u064a<\/li><li>\u0647\u0634\u0627\u0634\u0647 \u0627\u0644\u0639\u0638\u0627\u0645<\/li><li>\u0632\u064a\u0627\u062f\u0629 \u062e\u0637\u0631 \u062d\u062f\u0648\u062b \u0645\u0636\u0627\u0639\u0641\u0627\u062a \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062c\u0631\u0627\u062d\u0629<\/li><li>\u0633\u0648\u0621 \u0627\u0644\u062a\u063a\u0630\u064a\u0629<\/li><\/ul>\n\n\n\n<p>\u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0635\u0631\u0627\u0639\u0627\u060c \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629. \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u0633\u0631\u0639\u0629<\/h2>\n\n\n\n<p>\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0634\u062e\u0635 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u0623\u0645\u0627\u0646 \u0648\u0641\u0639\u0627\u0644\u064a\u0629.<\/p>\n\n\n\n<p><strong>1. \u0627\u0644\u062d\u0644\u064a\u0628<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/321\/321518\/protein-shakes-are-good-weight-gain-foods.jpg?w=1155&amp;h=1541\" alt=\"\u064a\u0647\u0632 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0647\u064a \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u062c\u064a\u062f\u0629\"\/><figcaption>\u064a\u0647\u0632 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0646\u0627\u0633 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u0633\u0647\u0648\u0644\u0629 \u0648\u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0641\u064a \u062d\u0627\u0644\u0629 \u0633\u0643\u0631 \u0628\u0639\u062f \u0648\u0642\u062a \u0642\u0635\u064a\u0631 \u0645\u0646 \u062a\u062c\u0631\u064a\u0628.<\/figcaption><\/figure>\n\n\n\n<p>\u0627\u0644\u062d\u0644\u064a\u0628 \u064a\u0642\u062f\u0645 \u0645\u0632\u064a\u062c\u0627 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a.<\/p>\n\n\n\n<p>\u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u0645\u0635\u062f\u0631 \u0645\u0645\u062a\u0627\u0632 \u0644\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645.<\/p>\n\n\n\n<p>\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0646 \u0627\u0644\u062d\u0644\u064a\u0628 \u064a\u062c\u0639\u0644\u0647\u0627 \u062e\u064a\u0627\u0631\u0627 \u062c\u064a\u062f\u0627 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u062d\u0627\u0648\u0644\u0648\u0646 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n\n\n\n<p>\u0648\u062c\u062f\u062a \u0625\u062d\u062f\u0649&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/academic.oup.com\/ajcn\/article\/85\/4\/1031\/4648831\" target=\"_blank\">\u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a<\/a>&nbsp;\u0623\u0646\u0647 \u0628\u0639\u062f \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u060c \u0633\u0627\u0639\u062f \u0634\u0631\u0628 \u0627\u0644\u062d\u0644\u064a\u0628 \u0627\u0644\u062e\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u062f\u0633\u0645 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0634\u0643\u0644 \u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0645\u0646\u062a\u062c \u0642\u0627\u0626\u0645 \u0639\u0644\u0649 \u0627\u0644\u0635\u0648\u064a\u0627.<\/p>\n\n\n\n<p>\u0648\u0623\u0638\u0647\u0631\u062a&nbsp;<a href=\"https:\/\/journals.lww.com\/acsm-msse\/fulltext\/2010\/06000\/Body_Composition_and_Strength_Changes_in_Women.11.aspx\" target=\"_blank\" rel=\"noreferrer noopener\">\u062f\u0631\u0627\u0633\u0629<\/a>&nbsp;\u0645\u0645\u0627\u062b\u0644\u0629 \u0634\u0645\u0644\u062a \u0627\u0644\u0646\u0633\u0627\u0621 \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u062a\u062d\u0633\u0646 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0641\u064a \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u0634\u0631\u0628\u0648\u0646 \u0627\u0644\u062d\u0644\u064a\u0628 \u0628\u0639\u062f \u062a\u062c\u0631\u064a\u0628.<\/p>\n\n\n\n<p>\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0623\u064a \u0634\u062e\u0635 \u064a\u062a\u0637\u0644\u0639 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u060c \u064a\u0645\u0643\u0646 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u062d\u0644\u064a\u0628 \u0625\u0644\u0649 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u064a\u0648\u0645.<\/p>\n\n\n\n<p><strong>2. \u064a\u0647\u0632 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.eatthis.com\/wp-content\/uploads\/sites\/4\/2021\/05\/protein-shake-1.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0645\u062e\u0641\u0648\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0634\u062e\u0635 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u0633\u0647\u0648\u0644\u0629 \u0648\u0643\u0641\u0627\u0621\u0629. \u0647\u0632\u0629 \u0647\u0648 \u0627\u0644\u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0625\u0630\u0627 \u0643\u0627\u0646 \u0641\u064a \u062d\u0627\u0644\u0629 \u0633\u0643\u0631 \u0628\u0639\u062f \u0648\u0642\u062a \u0642\u0635\u064a\u0631 \u0645\u0646 \u062a\u062c\u0631\u064a\u0628.<\/p>\n\n\n\n<p>\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 \u0646\u0644\u0627\u062d\u0638 \u0623\u0646 \u064a\u0647\u0632 \u0645\u0633\u0628\u0642\u0629 \u0627\u0644\u0635\u0646\u0639 \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0633\u0643\u0631 \u0627\u0644\u0632\u0627\u0626\u062f \u0648\u063a\u064a\u0631\u0647\u0627 \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u0636\u0627\u0641\u0629 \u0627\u0644\u062a\u064a \u064a\u0646\u0628\u063a\u064a \u062a\u062c\u0646\u0628\u0647\u0627. \u062a\u062d\u0642\u0642 \u0645\u0646 \u0627\u0644\u062a\u0633\u0645\u064a\u0627\u062a \u0628\u0639\u0646\u0627\u064a\u0629.<\/p>\n\n\n\n<p><strong>3. \u0627\u0644\u0623\u0631\u0632<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/proxy\/NVcTju4FaKVQRGQs4db2nPUvexjy0U_0NaVj4CNtD14_2S8wgoYctZMJbPmsrCDvX7ik734o9kCYX-oJDNJdMLJVKy3CanQ7hREcQCz6AN0sa3AkaQ0\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0623\u0631\u0632 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u062d\u0648\u0627\u0644\u064a&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/ndb.nal.usda.gov\/ndb\/foods\/show\/305241?fgcd=&amp;manu=&amp;lfacet=&amp;format=&amp;count=&amp;max=25&amp;offset=&amp;sort=default%E2%84%B4=asc&amp;qlookup=brown+rice&amp;ds=SR&amp;qt=&amp;qp=&amp;qa=&amp;qn=&amp;q=&amp;ing=\" target=\"_blank\">200 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/a>\u060c \u0648\u0647\u0648 \u0623\u064a\u0636\u0627 \u0645\u0635\u062f\u0631 \u062c\u064a\u062f \u0644\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646. \u064a\u062c\u062f \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u0623\u0646\u0647 \u0645\u0646 \u0627\u0644\u0633\u0647\u0644 \u062f\u0645\u062c \u0627\u0644\u0623\u0631\u0632 \u0641\u064a \u0648\u062c\u0628\u0627\u062a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a.<\/p>\n\n\n\n<p><strong>4. \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/img.huffingtonpost.com\/asset\/5d01f2f9210000dc18ec55fb.jpeg?ops=1778_1000\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u0648\u0642\u062f \u062b\u0628\u062a \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646.<\/p>\n\n\n\n<p>\u0634\u0631\u064a\u062d\u0629 \u0644\u062d\u0645 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u0644 \u0645\u0646 \u0627\u0644\u0644\u064a\u0648\u0633\u064a\u0646 \u0648\u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646, \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0644\u0639\u0628 \u062f\u0648\u0631\u0627 \u0647\u0627\u0645\u0627 \u0641\u064a \u062a\u0639\u0632\u064a\u0632 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0634\u0631\u0627\u0626\u062d \u0627\u0644\u0644\u062d\u0645 \u0648\u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621 \u0627\u0644\u0623\u062e\u0631\u0649 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u0644 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0648\u0627\u0644\u062a\u064a \u062a\u0639\u0632\u0632 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646.<\/p>\n\n\n\n<p>\u0641\u064a \u062d\u064a\u0646 \u064a\u0646\u0635\u062d \u0627\u0644\u0634\u062e\u0635 \u0628\u0627\u0644\u062d\u062f \u0645\u0646 \u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u060c \u0641\u0625\u0646 \u0627\u0644\u062a\u062e\u0641\u064a\u0636\u0627\u062a \u0627\u0644\u0623\u0635\u063a\u0631 \u062d\u062c\u0645\u0627 \u0645\u0646 \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621 \u0623\u0643\u062b\u0631 \u0635\u062d\u0629 \u0644\u0644\u0642\u0644\u0628 \u0645\u0646 \u0627\u0644\u062a\u062e\u0641\u064a\u0636\u0627\u062a \u0627\u0644\u0623\u0643\u062b\u0631 \u0628\u062f\u0627\u0646\u0629.<\/p>\n\n\n\n<p>\u0648\u062c\u062f\u062a \u0625\u062d\u062f\u0649&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24477043\" target=\"_blank\">\u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a<\/a>&nbsp;\u0623\u0646 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621 \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0625\u0644\u0649 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0644 100 \u0627\u0645\u0631\u0623\u0629 \u062a\u062a\u0631\u0627\u0648\u062d \u0623\u0639\u0645\u0627\u0631\u0647\u0646 \u0628\u064a\u0646 60 \u064890 \u0639\u0627\u0645\u0627 \u0633\u0627\u0639\u062f\u062a\u0647\u0646 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u0648\u0629 \u0628\u0646\u0633\u0628\u0629 18 \u0641\u064a \u0627\u0644\u0645\u0627\u0626\u0629 \u0623\u062b\u0646\u0627\u0621 \u062e\u0636\u0648\u0639\u0647\u0646 \u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629.<\/p>\n\n\n\n<p><strong>5. \u0632\u0628\u062f\u0629 \u0627\u0644\u062c\u0648\u0632 \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/imagesvc.meredithcorp.io\/v3\/mm\/image?url=https%3A%2F%2Fimg1.cookinglight.timeinc.net%2Fsites%2Fdefault%2Ffiles%2F1518799374%2F1802w-peanut-butter-and-peanuts-getty.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0634\u062e\u0635 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u0623\u0645\u0627\u0646. \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0647\u064a \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0631\u0627\u0626\u0639\u0629 \u0648\u064a\u0645\u0643\u0646 \u0625\u0636\u0627\u0641\u062a\u0647\u0627 \u0625\u0644\u0649 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0648\u062c\u0628\u0627\u062a\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0633\u0644\u0637\u0627\u062a. \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0627\u0644\u0645\u062d\u0645\u0635\u0629 \u0627\u0644\u062e\u0627\u0645 \u0623\u0648 \u0627\u0644\u062c\u0627\u0641\u0629 \u0644\u0647\u0627 \u0623\u0643\u0628\u0631 \u0642\u062f\u0631 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629.<\/p>\n\n\n\n<p>\u0632\u0628\u062f\u0629 \u0627\u0644\u062c\u0648\u0632 \u0627\u0644\u0645\u0635\u0646\u0648\u0639\u0629 \u0645\u0646 \u062f\u0648\u0646 \u0627\u0644\u0633\u0643\u0631 \u0627\u0644\u0645\u0636\u0627\u0641 \u0623\u0648 \u0627\u0644\u0632\u064a\u0648\u062a \u0627\u0644\u0645\u0647\u062f\u0631\u062c\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u0627. \u0627\u0644\u0639\u0646\u0635\u0631 \u0627\u0644\u0648\u062d\u064a\u062f \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0632\u0628\u062f\u0629 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0646\u0641\u0633\u0647\u0627.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/321\/321518\/weight-gain-foods-wholegrain-bread.jpg?w=1155&amp;h=1541\" alt=\"\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u062e\u0628\u0632 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629\"\/><figcaption>\u064a\u062d\u062a\u0648\u064a \u062e\u0628\u0632 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0639\u0644\u0649 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0630\u0648\u0631 \u0627\u0644\u0645\u0639\u0642\u062f\u0629\u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0639\u0632\u0632 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646.<\/figcaption><\/figure>\n\n\n\n<p><strong>6. \u062e\u0628\u0632 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629<\/strong><\/p>\n\n\n\n<p>\u062a\u062d\u062a\u0648\u064a \u0647\u0630\u0647 \u0627\u0644\u062e\u0628\u0632\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629\u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0639\u0632\u0632 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646. \u0643\u0645\u0627 \u062a\u062d\u062a\u0648\u064a \u0628\u0639\u0636\u0647\u0627 \u0639\u0644\u0649 \u0628\u0630\u0648\u0631\u060c \u0648\u0627\u0644\u062a\u064a \u062a\u0648\u0641\u0631 \u0641\u0648\u0627\u0626\u062f \u0625\u0636\u0627\u0641\u064a\u0629.<\/p>\n\n\n\n<p>\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u0631\u062f \u0627\u0644\u0645\u062f\u0639\u0648\u0645\u0629 \u0628\u0627\u0644\u0639\u0644\u0645 \u062d\u0648\u0644 \u0627\u0644\u062a\u063a\u0630\u064a\u0629\u060c \u0642\u0645 \u0628\u0632\u064a\u0627\u0631\u0629 \u0645\u0631\u0643\u0632\u0646\u0627 \u0627\u0644\u0645\u062e\u0635\u0635.<\/p>\n\n\n\n<p><strong>7. \u0627\u0644\u0646\u0634\u0648\u064a\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649<\/strong><\/p>\n\n\n\n<p>\u0627\u0644\u0646\u0634\u0648\u064a\u0627\u062a \u0645\u0633\u0627\u0639\u062f\u0629 \u0628\u0639\u0636 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u062f\u0631\u062c\u0629 \u0628\u0627\u0644\u0641\u0639\u0644 \u0644\u062a\u0639\u0632\u064a\u0632 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646. \u0623\u0646\u0647\u0627 \u062a\u0636\u064a\u0641 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0623\u0643\u0628\u0631 \u0625\u0644\u0649 \u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0637\u0639\u0627\u0645 \u0648\u0632\u064a\u0627\u062f\u0629 \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0645\u0633\u062a\u0647\u0644\u0643\u0629.<\/p>\n\n\n\n<p>\u0648\u062a\u0634\u0645\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0646\u0634\u064a\u0627\u062a \u0645\u0627 \u064a\u0644\u064a:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u0627\u0644\u0628\u0637\u0627\u0637\u0627<\/li><li>\u0627\u0644\u0630\u0631\u0647<\/li><li>\u0627\u0644\u0643\u064a\u0646\u0648\u0627<\/li><li>\u062d\u0646\u0637\u0629 \u0633\u0648\u062f\u0627\u0621<\/li><li>\u0627\u0644\u0641\u0648\u0644<\/li><li>\u0625\u0633\u0643\u0648\u0627\u0634<\/li><li>\u0634\u0648\u0641\u0627\u0646<\/li><li>\u0628\u0642\u0648\u0644<\/li><li>\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u062c\u0630\u0631\u064a\u0629 \u0641\u064a \u0641\u0635\u0644 \u0627\u0644\u0634\u062a\u0627\u0621<\/li><li>\u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629<\/li><li>\u0645\u0639\u0643\u0631\u0648\u0646\u0629<\/li><li>\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629<\/li><li>\u062e\u0628\u0632 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629<\/li><li>\u0623\u0634\u0631\u0637\u0629 \u0627\u0644\u062d\u0628\u0648\u0628<\/li><\/ul>\n\n\n\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u062a\u0648\u0641\u0631 \u0627\u0644\u0646\u0634\u0648\u064a\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0641\u064a \u0634\u0643\u0644 \u062c\u0644\u0648\u0643\u0648\u0632. \u064a\u062a\u0645 \u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u062c\u0644\u0648\u0643\u0648\u0632 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0643\u0645\u0627 \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646.&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/1895362\" target=\"_blank\">\u062a\u0634\u064a\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b<\/a>&nbsp;\u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062d\u0633\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0648\u0627\u0644\u0637\u0627\u0642\u0629 \u0623\u062b\u0646\u0627\u0621 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629.<\/p>\n\n\n\n<p><strong>8. \u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong><\/p>\n\n\n\n<p>\u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0637\u0644\u0639\u0648\u0646 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u062a\u0633\u062a\u062e\u062f\u0645 \u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u062a\u0639\u0632\u064a\u0632 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a, \u0641\u064a \u062a\u0631\u0643\u064a\u0628\u0629 \u0645\u0639 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629.<\/p>\n\n\n\n<p>\u062a\u062a\u0648\u0641\u0631 \u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0644\u0634\u0631\u0627\u0621 \u0639\u0628\u0631 \u0627\u0644\u0625\u0646\u062a\u0631\u0646\u062a. \u0642\u062f \u062a\u0643\u0648\u0646 \u0648\u0633\u064a\u0644\u0629 \u063a\u064a\u0631 \u0645\u0643\u0644\u0641\u0629 \u0644\u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/321\/321518\/weight-gain-foods-salmon.jpg?w=1155&amp;h=1365\" alt=\"\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0633\u0644\u0645\u0648\u0646\"\/><figcaption>\u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u063a\u0646\u064a \u0628\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0623\u0648\u0645\u064a\u063a\u0627 3\u060c \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/figcaption><\/figure>\n\n\n\n<p><strong>9. \u0633\u0645\u0643 \u0627\u0644\u0633\u0644\u0645\u0648\u0646<\/strong><\/p>\n\n\n\n<p>\u0633\u062a \u0623\u0648\u0646\u0635\u0627\u062a \u0645\u0646 \u0633\u0645\u0643 \u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0633\u0648\u0641 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u062d\u0648\u0627\u0644\u064a&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/ndb.nal.usda.gov\/ndb\/foods\/show\/303440?man=&amp;lfacet=&amp;count=&amp;max=25&amp;qlookup=salmon&amp;offset=&amp;sort=default&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;Q330535=6&amp;Q337277=1&amp;Qv=\" target=\"_blank\">240 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/a>\u060c \u0648\u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u063a\u0646\u064a \u0623\u064a\u0636\u0627 \u0628\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647 \u062e\u064a\u0627\u0631\u0627 \u062c\u064a\u062f\u0627 \u0644\u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0637\u0644\u0639\u0648\u0646 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646.<\/p>\n\n\n\n<p>\u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\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\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0623\u0648\u0645\u064a\u063a\u0627 3 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/p>\n\n\n\n<p><strong>10. \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0645\u062c\u0641\u0641\u0629<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.nutfruit.org\/images\/noticia\/1597227233-nuts-and-dried-fruits2.jpeg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0645\u062c\u0641\u0641\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0648\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0645\u0639 \u0631\u0628\u0639 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0628\u0631\u064a \u0627\u0644\u0645\u062c\u0641\u0641 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u062d\u0648\u0627\u0644\u064a&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/ndb.nal.usda.gov\/ndb\/foods\/show\/50399?manu=&amp;fgcd=&amp;ds=\" target=\"_blank\">130 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629.<\/a><\/p>\n\n\n\n<p>\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u064a\u0641\u0636\u0644\u0648\u0646 \u0627\u0644\u0623\u0646\u0627\u0646\u0627\u0633 \u0627\u0644\u0645\u062c\u0641\u0641\u060c \u0627\u0644\u0643\u0631\u0632\u060c \u0623\u0648 \u0627\u0644\u062a\u0641\u0627\u062d. \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0645\u062c\u0641\u0641\u0629 \u0645\u062a\u0627\u062d\u0629 \u0639\u0644\u0649 \u0646\u0637\u0627\u0642 \u0648\u0627\u0633\u0639 \u0639\u0644\u0649 \u0627\u0644\u0627\u0646\u062a\u0631\u0646\u062a\u060c \u0623\u0648 \u064a\u0645\u0643\u0646 \u0644\u0644\u0634\u062e\u0635 \u062a\u062c\u0641\u064a\u0641 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0637\u0627\u0632\u062c\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644.<\/p>\n\n\n\n<p><strong>11. \u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.olivado.com\/wp-content\/uploads\/2020\/07\/104_scientific-kitchen-700.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0641\u0636\u0644\u0627 \u0639\u0646 \u0628\u0639\u0636 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646.<\/p>\n\n\n\n<p><strong>12. \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0647 \u0627\u0644\u062f\u0627\u0643\u0646\u0629<\/strong><\/p>\n\n\n\n<p>\u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0647 \u0627\u0644\u062f\u0627\u0643\u0646\u0629 \u0647\u064a \u063a\u0630\u0627\u0621 \u0639\u0627\u0644\u064a \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0639\u0627\u0644\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629.<\/p>\n\n\n\n<p>\u064a\u062c\u0628 \u0639\u0644\u0649 \u0627\u0644\u0634\u062e\u0635 \u0627\u0644\u0630\u064a \u064a\u062a\u0637\u0644\u0639 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0643\u0627\u0643\u0627\u0648 \u0628\u0646\u0633\u0628\u0629 70 \u0641\u064a \u0627\u0644\u0645\u0627\u0626\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644.<\/p>\n\n\n\n<p><strong>13. \u0642\u0636\u0628\u0627\u0646 \u0627\u0644\u062d\u0628\u0648\u0628<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/health.clevelandclinic.org\/wp-content\/uploads\/sites\/3\/2014\/06\/bestEnergyBars-905617120-770x533-1.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0648\u0641\u0631 \u0623\u0634\u0631\u0637\u0629 \u0627\u0644\u062d\u0628\u0648\u0628 \u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0648\u0627\u0644\u0645\u0639\u062f\u0646\u064a\u0629 \u0645\u0646 \u0627\u0644\u062d\u0628\u0648\u0628 \u0641\u064a \u0634\u0643\u0644 \u0623\u0643\u062b\u0631 \u0645\u0644\u0627\u0621\u0645\u0629.<\/p>\n\n\n\n<p>\u064a\u062c\u0628 \u0639\u0644\u0649 \u0627\u0644\u0634\u062e\u0635 \u0627\u0644\u0628\u062d\u062b \u0639\u0646 \u0627\u0644\u0642\u0636\u0628\u0627\u0646 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u0641\u0648\u0627\u0643\u0647.<\/p>\n\n\n\n<p>\u062a\u062c\u0646\u0628 \u062a\u0644\u0643 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u0645\u064a\u0627\u062a \u0645\u0641\u0631\u0637\u0629 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631.<\/p>\n\n\n\n<p><strong>14. \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.deccanherald.com\/sites\/dh\/files\/styles\/article_detail\/public\/article_images\/2020\/05\/19\/file719e0h62jx0as928x0-2069923527-1533625201.jpg?itok=YB3Lty7M\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062d\u0628\u0648\u0628 \u0645\u062d\u0635\u0646\u0629 \u0628\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646.<\/p>\n\n\n\n<p>\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u062a\u062d\u062a\u0648\u064a \u0628\u0639\u0636\u0647\u0627 \u0639\u0644\u0649 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631 \u0648\u0639\u062f\u062f \u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629. \u0648\u064a\u0646\u0628\u063a\u064a \u062a\u062c\u0646\u0628 \u0647\u0630\u0647.<\/p>\n\n\n\n<p>\u0628\u062f\u0644\u0627 \u0645\u0646 \u0630\u0644\u0643\u060c \u062d\u062f\u062f \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a. \u062a\u062d\u062a\u0648\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0635\u062d\u064a\u0629 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629.<\/p>\n\n\n\n<p><strong>15. \u0627\u0644\u0628\u064a\u0636<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/cdn.britannica.com\/94\/151894-050-F72A5317\/Brown-eggs.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u0627\u0644\u0628\u064a\u0636 \u0645\u0635\u062f\u0631 \u062c\u064a\u062f \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u063a\u0630\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649. \u0648\u062a\u0631\u062f \u0645\u0639\u0638\u0645 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0641\u064a \u0635\u0641\u0627\u0631.<\/p>\n\n\n\n<p><strong>16. \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0632\u064a\u0648\u062a<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.foodprocessing.com\/assets\/media-2021\/may\/fats-oils-may.png\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u0627\u0644\u0632\u064a\u0648\u062a\u060c \u0645\u062b\u0644 \u062a\u0644\u0643 \u0627\u0644\u0645\u0634\u062a\u0642\u0629 \u0645\u0646 \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0648\u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648\u060c \u062a\u0633\u0647\u0645 \u0628\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u063a\u064a\u0631 \u0627\u0644\u0645\u0634\u0628\u0639\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u0644\u0642\u0644\u0628. \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0633\u0648\u0641 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u062d\u0648\u0627\u0644\u064a&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/ndb.nal.usda.gov\/ndb\/foods\/show\/197067?fgcd=&amp;manu=&amp;lfacet=&amp;format=&amp;count=&amp;max=25&amp;offset=&amp;sort=default%E2%84%B4=asc&amp;qlookup=olive+oil&amp;ds=&amp;qt=&amp;qp=&amp;qa=&amp;qn=&amp;q=&amp;ing=\" target=\"_blank\">120 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629.<\/a><\/p>\n\n\n\n<p><strong>17. \u0627\u0644\u062c\u0628\u0646<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/images-prod.healthline.com\/hlcmsresource\/images\/AN_images\/healthiest-cheese-1296x728-swiss.jpg?w=1155&amp;h=1528\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u0627\u0644\u062c\u0628\u0646 \u0647\u0648 \u0645\u0635\u062f\u0631 \u062c\u064a\u062f \u0644\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u064a\u062c\u0628 \u0639\u0644\u0649 \u0627\u0644\u0634\u062e\u0635 \u0627\u0644\u0630\u064a \u064a\u062a\u0637\u0644\u0639 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u062c\u0628\u0646 \u0643\u0627\u0645\u0644 \u0627\u0644\u062f\u0633\u0645.<\/p>\n\n\n\n<p><strong>18. \u0627\u0644\u0632\u0628\u0627\u062f\u064a<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/post.medicalnewstoday.com\/wp-content\/uploads\/sites\/3\/2020\/02\/323169_2200-732x549.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u0643\u0645\u0627 \u064a\u0645\u0643\u0646 \u0644\u0644\u0632\u0628\u0627\u062f\u064a \u0643\u0627\u0645\u0644 \u0627\u0644\u062f\u0633\u0645 \u0623\u0646 \u064a\u0648\u0641\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u063a\u0630\u064a\u0629. \u062a\u062c\u0646\u0628 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u0645\u0646\u0643\u0647\u0629 \u0648\u062a\u0644\u0643 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u062d\u062a\u0648\u064a\u0627\u062a \u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0644\u0623\u0646\u0647\u0627 \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0627\u0644\u0645\u0636\u0627\u0641\u0629.<\/p>\n\n\n\n<p>\u0642\u062f \u064a\u0631\u063a\u0628 \u0627\u0644\u0634\u062e\u0635 \u0641\u064a \u0646\u0643\u0647\u0629 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0645\u0639 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0623\u0648 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a.<\/p>\n\n\n\n<p><strong>19. \u0627\u0644\u0645\u0639\u0643\u0631\u0648\u0646\u0629<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/types-of-pasta-1581024990.jpg?crop=0.620xw:0.930xh;0.292xw,0.0601xh&amp;resize=640:*\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u0627\u0644\u0645\u0639\u0643\u0631\u0648\u0646\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0648\u0641\u0631 \u0645\u0633\u0627\u0631 \u0643\u062b\u064a\u0641\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0635\u062d\u064a.<\/p>\n\n\n\n<p>\u062a\u062c\u0646\u0628 \u0627\u0644\u0645\u0639\u0643\u0631\u0648\u0646\u0629 \u0627\u0644\u0645\u0628\u064a\u0636\u0629\u060c \u0648\u0627\u062e\u062a\u0631 \u062a\u0644\u0643 \u0627\u0644\u0645\u0635\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062c\u0627\u0647\u0632\u0647<\/h2>\n\n\n\n<p>\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0630\u0643\u0648\u0631\u0629 \u0623\u0639\u0644\u0627\u0647 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0634\u062e\u0635 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0628\u0637\u0631\u064a\u0642\u0629 \u0635\u062d\u064a\u0629. \u0648\u0647\u0630\u0627 \u0633\u0648\u0641 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0634\u062e\u0635 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u0623\u0645\u0627\u0646 \u0648\u0643\u0641\u0627\u0621\u0629.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u064a\u0648\u0635\u064a \u0627\u0644\u0623\u0637\u0628\u0627\u0621 \u0639\u0627\u062f\u0629 \u0628\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0632\u0646\u0648\u0646 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0627\u0644\u0642\u0644\u064a\u0644 \u062c\u062f\u0627 \u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0633\u0628\u0628 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u0629. \u0643\u0645\u0627\u0644 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":16272,"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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