{"id":17512,"date":"2024-04-29T00:00:20","date_gmt":"2024-04-29T00:00:20","guid":{"rendered":"https:\/\/fitolympia.com\/?p=17512"},"modified":"2024-04-29T16:48:33","modified_gmt":"2024-04-29T16:48:33","slug":"iron-rich-foods","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/iron-rich-foods\/","title":{"rendered":"\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u062d\u062f\u064a\u062f"},"content":{"rendered":"<p>\u0642\u062f \u0644\u0627 \u062a\u0645\u0646\u062d\u0643 \u0627\u0644\u0633\u0628\u0627\u0646\u062e \u0642\u0648\u0629 \u062e\u0627\u0631\u0642\u0629 \u0644\u0645\u062d\u0627\u0631\u0628\u0629 \u0627\u0644\u0623\u0634\u0631\u0627\u0631 \u0645\u062b\u0644 \u0639\u062f\u0648 \u0628\u0648\u0628\u0627\u064a \u0628\u0644\u0648\u062a\u0648 \u060c \u0644\u0643\u0646 \u0647\u0630\u0647 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0648\u0631\u0642\u064a\u0629 \u0627\u0644\u062e\u0636\u0631\u0627\u0621 \u0648\u063a\u064a\u0631\u0647\u0627 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u062d\u062f\u064a\u062f \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0645\u062d\u0627\u0631\u0628\u0629 \u0646\u0648\u0639 \u0645\u062e\u062a\u0644\u0641 \u0645\u0646 \u0627\u0644\u0623\u0639\u062f\u0627\u0621 &#8211; \u0646\u0642\u0635 \u0627\u0644\u062d\u062f\u064a\u062f\u00a0<strong>\u0641\u0642\u0631 \u0627\u0644\u062f\u0645<\/strong>.<\/p> <p>\u0646\u0642\u0635 \u0627\u0644\u062d\u062f\u064a\u062f\u00a0<strong>\u0641\u0642\u0631 \u0627\u0644\u062f\u0645<\/strong>\u060c \u0648\u0647\u0648 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u064a\u0648\u0639\u0627 \u0644\u0641\u0642\u0631 \u0627\u0644\u062f\u0645 \u060c \u0647\u0648 \u0627\u0646\u062e\u0641\u0627\u0636 \u0641\u064a \u0639\u062f\u062f \u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u062f\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621 \u0627\u0644\u0646\u0627\u062c\u0645\u0629 \u0639\u0646 \u0642\u0644\u0629 \u0627\u0644\u062d\u062f\u064a\u062f. \u0628\u062f\u0648\u0646 \u0643\u0645\u064a\u0629 \u0643\u0627\u0641\u064a\u0629 \u0645\u0646 \u0627\u0644\u062d\u062f\u064a\u062f \u060c \u0644\u0627 \u064a\u0645\u0643\u0646 \u0644\u062c\u0633\u0645\u0643 \u0625\u0646\u062a\u0627\u062c \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0647\u064a\u0645\u0648\u062c\u0644\u0648\u0628\u064a\u0646 \u060c \u0648\u0647\u064a \u0645\u0627\u062f\u0629 \u0641\u064a \u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u062f\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621 \u062a\u062c\u0639\u0644 \u0645\u0646 \u0627\u0644\u0645\u0645\u0643\u0646 \u0644\u0647\u0627 \u062d\u0645\u0644 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0625\u0644\u0649 \u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u062c\u0633\u0645. \u0646\u062a\u064a\u062c\u0629 \u0644\u0630\u0644\u0643 \u060c \u0642\u062f \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0636\u0639\u0641 \u0648\u0627\u0644\u062a\u0639\u0628 \u0648\u0633\u0631\u0639\u0629 \u0627\u0644\u0627\u0646\u0641\u0639\u0627\u0644.<\/p> <p>\u062d\u0648\u0627\u0644\u064a 20 \u066a \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u060c \u0648 50 \u066a \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u062d\u0648\u0627\u0645\u0644 \u060c \u0648 3 \u066a \u0645\u0646 \u0627\u0644\u0631\u062c\u0627\u0644 \u0644\u064a\u0633 \u0644\u062f\u064a\u0647\u0645 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u062d\u062f\u064a\u062f \u0641\u064a \u0623\u062c\u0633\u0627\u0645\u0647\u0645. \u0627\u0644\u062d\u0644 \u060c \u0641\u064a \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062d\u0627\u0644\u0627\u062a \u060c \u0647\u0648 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u062d\u062f\u064a\u062f.<\/p> <h2 class=\"wp-block-heading\">1. \u0627\u0644\u062e\u0636\u0627\u0631 \u0627\u0644\u0648\u0631\u0642\u064a\u0629 \u0627\u0644\u062e\u0636\u0631\u0627\u0621<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.crossfit.com\/wp-content\/uploads\/2021\/07\/14105156\/GreenVegetables-istock-med-768x432.jpg\" alt=\"1. Green leafy vegetables\" title=\"1. Green leafy vegetables\"\/><\/figure> <p>\u0625\u0630\u0627 \u0643\u0646\u062a \u0646\u0628\u0627\u062a\u064a\u0627 \u0623\u0648 \u062a\u062d\u0628 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u0648\u0631\u0642\u064a\u0629 \u0627\u0644\u0637\u0627\u0632\u062c\u0629 \u060c \u064a\u0645\u0643\u0646\u0643 \u0628\u0633\u0647\u0648\u0644\u0629 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062c\u0631\u0639\u0629 \u0627\u0644\u062d\u062f\u064a\u062f \u0645\u0646\u0647\u0627. \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0645\u062b\u0644 \u0627\u0644\u0633\u0628\u0627\u0646\u062e \u0648\u0627\u0644\u0644\u0641\u062a \u0648\u0627\u0644\u0643\u0631\u0646\u0628 \u0647\u064a \u0645\u0635\u0627\u062f\u0631 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u062d\u062f\u064a\u062f \u0648\u064a\u0633\u0647\u0644 \u062a\u0636\u0645\u064a\u0646\u0647\u0627 \u0641\u064a\u00a0<strong>\u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u064a\u0648\u0645\u064a<\/strong>. \u0628\u0635\u0631\u0641 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u0625\u0639\u0637\u0627\u0621 \u062c\u0633\u0645\u0643 \u0645\u0635\u062f\u0631\u0627 \u0641\u0648\u0631\u064a\u0627 \u0644\u0644\u0637\u0627\u0642\u0629 \u060c \u064a\u0645\u0643\u0646 \u0644\u0647\u0630\u0647 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u062d\u062f\u064a\u062f \u0623\u0646 \u062a\u0636\u064a\u0621 \u0628\u0634\u0631\u062a\u0643 \u0648\u062a\u0642\u0648\u064a \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u0629 \u0644\u062f\u064a\u0643. \u0647\u0644 \u062a\u0639\u0644\u0645 \u0623\u0646 \u0646\u0635\u0641 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0633\u0628\u0627\u0646\u062e \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0644\u0628\u064a 20\u066a \u0645\u0646 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0645\u0646 \u0627\u0644\u062d\u062f\u064a\u062f\u061f \u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0637\u0631\u0642 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0644\u0625\u0636\u0627\u0641\u0629 \u0647\u0630\u0647 \u0627\u0644\u062e\u0636\u0627\u0631 \u0627\u0644\u0645\u063a\u0630\u064a\u0629 \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a &#8211; \u0627\u0644\u0639\u0635\u0627\u0626\u0631 \u0648\u0627\u0644\u0639\u062c\u0629 \u0648\u0627\u0644\u062d\u0633\u0627\u0621 \u0648\u0627\u0644\u0633\u0644\u0637\u0627\u062a \u0648\u0627\u0644\u0623\u0637\u0628\u0627\u0642 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629 \u0644\u064a\u0633\u062a \u0633\u0648\u0649 \u0637\u0631\u0642 \u0642\u0644\u064a\u0644\u0629.<\/p> <h2 class=\"wp-block-heading\">2. \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0647 \u0627\u0644\u062f\u0627\u0643\u0646\u0629<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/post.healthline.com\/wp-content\/uploads\/2020\/08\/dark-chocolate-1200x628-facebook-1200x628.jpg\" alt=\"2. Dark chocolate\" title=\"2. Dark chocolate\"\/><\/figure> <p>\u0647\u0644 \u062a\u0634\u062a\u0647\u064a \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u062e\u0644\u0627\u0644 \u0630\u0644\u0643 \u0627\u0644\u0648\u0642\u062a \u0645\u0646 \u0627\u0644\u0634\u0647\u0631\u061f \u062d\u0633\u0646\u0627 \u060c \u0643\u0644\u0646\u0627 \u0646\u0641\u0639\u0644 \u0630\u0644\u0643 \u060c \u0623\u062d\u062f \u0627\u0644\u0623\u0633\u0628\u0627\u0628 \u0647\u0648 \u0623\u0646\u0647 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u064a\u0636 \u064a\u062a\u0645 \u0625\u0637\u0644\u0627\u0642 \u0627\u0644\u062d\u062f\u064a\u062f \u0627\u0644\u0645\u0648\u062c\u0648\u062f \u0641\u064a \u0627\u0644\u062f\u0645 \u0623\u064a\u0636\u0627 \u0645\u0646 \u0627\u0644\u062c\u0633\u0645. \u0625\u0630\u0627 \u0644\u0645 \u064a\u062d\u062f\u062b \u0643\u0645\u064a\u0629 \u0643\u0627\u0641\u064a\u0629 \u0645\u0646 \u0627\u0644\u0645\u062f\u062e\u0648\u0644 \u060c \u0641\u0633\u064a\u0624\u062f\u064a \u0630\u0644\u0643 \u0625\u0644\u0649 \u0646\u0642\u0635 \u0627\u0644\u062d\u062f\u064a\u062f \u0623\u0648 \u0641\u0642\u0631 \u0627\u0644\u062f\u0645. \u0644\u0642\u062f \u0642\u062f\u0645\u0646\u0627 \u0644\u0643 \u0644\u0644\u062a\u0648 \u0622\u062e\u0631\u00a0<strong>\u0633\u0628\u0628 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0647<\/strong>\u00a0\u062f\u0648\u0646 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0630\u0646\u0628! \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0647\u0646\u0627\u0643 \u0645\u0634\u0643\u0644\u0629 \u0647\u0646\u0627: \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u0627\u0644\u062f\u0627\u0643\u0646\u0629 \u0647\u064a 70\u066a \u0643\u0627\u0643\u0627\u0648 \u060c \u0648\u0623\u0648\u0646\u0635\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u0633\u062a\u0648\u0641\u0631 20\u066a \u0645\u0645\u0627 \u064a\u062d\u062a\u0627\u062c\u0647 \u062c\u0633\u0645\u0643 \u0648\u0647\u0648 \u0623\u0645\u0631 \u0644\u064a\u0633 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u064a\u0647. \u0647\u0630\u0627 \u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u063a\u0646\u064a \u0628\u0627\u0644\u062d\u062f\u064a\u062f \u0645\u0644\u064a\u0621 \u0623\u064a\u0636\u0627 \u0628\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u060c \u0645\u0645\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0647 \u0644\u0646 \u064a\u062d\u0633\u0646 \u0646\u0633\u064a\u062c \u0628\u0634\u0631\u062a\u0643 \u0648\u0635\u062d\u0629 \u0634\u0639\u0631\u0643 \u0641\u062d\u0633\u0628 \u060c \u0628\u0644 \u0633\u064a\u062d\u0627\u0631\u0628 \u0623\u064a\u0636\u0627 \u0623\u0636\u0631\u0627\u0631 \u0627\u0644\u062c\u0630\u0648\u0631 \u0627\u0644\u062d\u0631\u0629 \u0648\u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0628\u0634\u0631\u062a\u0643 \u0634\u0627\u0628\u0629.<\/p> <h2 class=\"wp-block-heading\">3. \u0627\u0644\u0639\u062f\u0633<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2021\/05\/Lentils-Health-Benefits-Nutritional-Facts-and-Recipes.jpg\" alt=\"3. Lentils\" title=\"3. Lentils\"\/><\/figure> <p>\u0627\u0644\u0639\u062f\u0633 \u062c\u0632\u0621 \u0623\u0633\u0627\u0633\u064a \u0645\u0646 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0648\u064a\u062c\u0628 \u062a\u0636\u0645\u064a\u0646 \u062d\u0635\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u064a \u0643\u0644 \u0648\u062c\u0628\u0629. \u062a\u0646\u0627\u0648\u0644 \u0646\u0635\u0641 \u0643\u0648\u0628 \u0641\u0642\u0637 \u0645\u0646 \u0627\u0644\u0639\u062f\u0633 \u064a\u0648\u0645\u064a\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0644\u0628\u064a 20\u066a \u0645\u0646 \u0645\u062a\u0637\u0644\u0628\u0627\u062a \u0627\u0644\u062c\u0633\u0645 \u0645\u0646 \u0627\u0644\u062d\u062f\u064a\u062f. \u0645\u0635\u062f\u0631 \u0643\u0628\u064a\u0631 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u060c \u064a\u0646\u0635\u062d \u0628\u0634\u062f\u0629 \u0627\u0644\u0639\u062f\u0633 \u0644\u0644\u0646\u0628\u0627\u062a\u064a\u064a\u0646 \u0648\u0627\u0644\u0646\u0628\u0627\u062a\u064a\u064a\u0646. \u0647\u0644 \u062a\u0639\u0644\u0645 \u0623\u0646 \u0627\u0644\u0639\u062f\u0633 \u064a\u062d\u062a\u0648\u064a \u0623\u064a\u0636\u0627 \u0639\u0644\u0649 \u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u0644\u0635\u062d\u0629 \u0627\u0644\u0634\u0639\u0631 \u0648\u0627\u0644\u0623\u0638\u0627\u0641\u0631\u061f \u0623\u0636\u0641\u0647 \u0625\u0644\u0649 \u0633\u0644\u0637\u062a\u0643 \u0623\u0648 \u0642\u0645 \u0628\u0625\u0639\u062f\u0627\u062f \u062f\u0627\u0644 \u0623\u0648 \u0627\u0635\u0646\u0639 \u062d\u0633\u0627\u0621\u0627 \u060c \u0641\u0647\u0646\u0627\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0637\u0631\u0642 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0644\u062a\u0646\u0627\u0648\u0644\u0647!<\/p> <h2 class=\"wp-block-heading\">4. \u0627\u0644\u0643\u064a\u0646\u0648\u0627<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.medicalnewstoday.com\/wp-content\/uploads\/sites\/3\/2019\/11\/quinoa-in-dry-and-cooked-forms.jpg?w=1155&amp;h=1545\" alt=\"4. Quinoa\" title=\"4. Quinoa\"\/><\/figure> <p>\u0642\u062f \u064a\u0643\u0648\u0646 \u0642\u0631\u0627\u0624\u0646\u0627 \u0627\u0644\u0645\u0647\u062a\u0645\u0648\u0646 \u0628\u0627\u0644\u0635\u062d\u0629 \u0628\u0627\u0644\u0641\u0639\u0644\u00a0<strong>\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u064a\u0646\u0648\u0627<\/strong>\u00a0\u0646\u0638\u0631\u0627 \u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u0633\u0639\u0629 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u060c \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u0644\u064a\u0633\u0648\u0627 \u0647\u0646\u0627 \u0633\u0628\u0628 \u0622\u062e\u0631 \u0644\u0645\u0627\u0630\u0627 \u064a\u062c\u0628 \u0639\u0644\u064a\u0643. \u0628\u0635\u0631\u0641 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u0643\u0648\u0646\u0647\u0627 \u0645\u0646\u062e\u0641\u0636\u0629 \u062c\u062f\u0627 \u0641\u064a \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u060c \u062a\u0648\u0641\u0631 \u0627\u0644\u0643\u064a\u0646\u0648\u0627 \u0623\u064a\u0636\u0627 15\u066a \u0645\u0646 \u0643\u0645\u064a\u0629 \u0627\u0644\u062d\u062f\u064a\u062f \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627. \u0628\u0635\u0631\u0641 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u0643\u0648\u0646\u0647\u0627 \u063a\u0630\u0627\u0621 \u063a\u0646\u064a\u0627 \u0628\u0627\u0644\u062d\u062f\u064a\u062f \u060c \u0641\u0625\u0646 \u0627\u0644\u0643\u064a\u0646\u0648\u0627 \u0645\u0644\u064a\u0626\u0629 \u0623\u064a\u0636\u0627 \u0628\u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u062c\u0633\u0645\u0643 \u0644\u0625\u0635\u0644\u0627\u062d \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u062c\u0644\u062f \u0648\u0627\u0644\u0634\u0639\u0631 \u0648\u0627\u0644\u0623\u0638\u0627\u0641\u0631. \u0633\u0628\u0628 \u0622\u062e\u0631 \u064a\u062c\u0639\u0644 \u0627\u0644\u0646\u0627\u0633 \u064a\u0641\u0636\u0644\u0648\u0646 \u0627\u0644\u0643\u064a\u0646\u0648\u0627 \u0647\u0648 \u0623\u0646\u0647\u0627 \u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u063a\u0644\u0648\u062a\u064a\u0646 \u060c \u0645\u0645\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0647\u0627 \u0633\u062a\u0632\u064a\u062f \u0645\u0646 \u062a\u062d\u0633\u064a\u0646 \u0646\u0633\u064a\u062c \u0628\u0634\u0631\u062a\u0643. \u0633\u0644\u0637\u0627\u062a \u0627\u0644\u0643\u064a\u0646\u0648\u0627 \u0644\u0630\u064a\u0630\u0629 \u0648\u064a\u0645\u0643\u0646 \u062a\u062d\u0636\u064a\u0631\u0647\u0627 \u0628\u0639\u062f\u0629 \u0637\u0631\u0642 \u0645\u062e\u062a\u0644\u0641\u0629.<\/p> <h2 class=\"wp-block-heading\">5. \u0627\u0644\u0643\u0627\u062c\u0648<\/h2> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/static-bebeautiful-in.unileverservices.com\/Iron-rich-foods-for-healthy-skin-hair-and-nails_6.jpg\" alt=\"5. Cashews\" title=\"5. Cashews\"\/><\/figure> <p>\u0627\u0633\u062a\u0628\u062f\u0644 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u063a\u064a\u0631 \u0627\u0644\u0635\u062d\u064a\u0629 \u0628\u062d\u0641\u0646\u0629 \u0645\u0646 \u0627\u0644\u0643\u0627\u062c\u0648. \u064a\u062d\u062a\u0648\u064a \u0647\u0630\u0627 \u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u063a\u0646\u064a \u0628\u0627\u0644\u062d\u062f\u064a\u062f \u0639\u0644\u0649 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0623\u062e\u0631\u0649\u00a0<strong>\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629<\/strong>\u00a0\u0627\u0644\u062a\u064a \u062a\u062d\u0628\u0647\u0627 \u0628\u0634\u0631\u062a\u0643. \u0623\u0648\u0646\u0635\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0643\u0627\u062c\u0648 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0648\u0641\u0631 2mg \u0645\u0646 \u0627\u0644\u062d\u062f\u064a\u062f \u062c\u0646\u0628\u0627 \u0625\u0644\u0649 \u062c\u0646\u0628 \u0645\u0639 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0623\u062d\u0627\u062f\u064a\u0629 \u063a\u064a\u0631 \u0627\u0644\u0645\u0634\u0628\u0639\u0629. \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0645\u062b\u0644 \u0627\u0644\u0633\u064a\u0644\u064a\u0646\u064a\u0648\u0645 \u0627\u0644\u0645\u0645\u062a\u0627\u0632 \u0644\u0628\u0634\u0631\u062a\u0643. \u064a\u062c\u0639\u0644\u0643 \u0627\u0644\u0643\u0627\u062c\u0648 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0634\u0628\u0639 \u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u062a\u062c\u0646\u0628 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u063a\u064a\u0631 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u0628\u064a\u0646 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0648\u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645. \u0623\u0641\u0636\u0644 \u0637\u0631\u064a\u0642\u0629 \u0644\u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0643\u0627\u062c\u0648 \u0625\u0644\u0649 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0647\u064a \u062a\u0646\u0627\u0648\u0644 \u062d\u0641\u0646\u0629 \u0643\u0644\u0645\u0627 \u0643\u0646\u062a \u062c\u0627\u0626\u0639\u0627. \u0648\u0644\u0643\u0646 \u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u0627 \u0625\u0636\u0627\u0641\u062a\u0647\u0627 \u0625\u0644\u0649 \u0627\u0644\u0633\u0644\u0637\u0627\u062a \u0627\u0644\u0645\u0641\u0636\u0644\u0629 \u0644\u062f\u064a\u0643.<\/p> <h2 class=\"wp-block-heading\">6. \u0627\u0644\u0632\u0628\u064a\u0628<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2022\/01\/31093846\/raisins-1600x900.jpg\" alt=\"6. Raisins\" title=\"6. Raisins\"\/><\/figure> <p>\u0628\u0627\u0644\u062d\u062f\u064a\u062b \u0639\u0646 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u060c \u0625\u0644\u064a\u0643 \u062e\u064a\u0627\u0631 \u0622\u062e\u0631 \u064a\u0645\u0643\u0646\u0643 \u062a\u0636\u0645\u064a\u0646\u0647 \u0644\u0644\u062d\u062f \u0645\u0646 \u0639\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0644 \u063a\u064a\u0631 \u0627\u0644\u0635\u062d\u064a\u0629.\u00a0<strong>\u0627\u0644\u0632\u0628\u064a\u0628 \u0645\u0639\u0628\u0623 \u0628\u0627\u0644\u062d\u062f\u064a\u062f<\/strong>\u060c \u062a\u0646\u0627\u0648\u0644 \u062d\u0632\u0645\u0629 \u0635\u063a\u064a\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0645\u062c\u0641\u0641\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0642\u062f\u0645 1mg \u0645\u0646 \u0627\u0644\u062d\u062f\u064a\u062f \u0644\u0644\u062c\u0633\u0645. \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0628 \u0647\u064a \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0627\u0644\u0632\u0628\u064a\u0628 \u060c \u0648\u0643\u0644\u0647\u0627 \u0645\u0647\u0645\u0629 \u0644\u0635\u062d\u0629 \u0628\u0634\u0631\u062a\u0643 \u0648\u0634\u0639\u0631\u0643. \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 \u0627\u0644\u062a\u064a \u062a\u062c\u062f\u062f \u0634\u0628\u0627\u0628 \u0627\u0644\u0628\u0634\u0631\u0629 \u0648\u062a\u0645\u0646\u0639 \u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629 \u0627\u0644\u0645\u0628\u0643\u0631\u0629. \u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643 \u060c \u064a\u0639\u0631\u0641 \u0627\u0644\u0632\u0628\u064a\u0628 \u0628\u062a\u0646\u0642\u064a\u0629 \u0627\u0644\u062f\u0645 \u060c \u0645\u0645\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u0627\u00a0<strong>\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062d\u0628 \u0627\u0644\u0634\u0628\u0627\u0628 \u0648\u0627\u0644\u0628\u062b\u0648\u0631 \u0641\u064a \u0627\u0644\u062e\u0644\u064a\u062c<\/strong>.<\/p> <h2 class=\"wp-block-heading\">7. \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u0645\u062e\u0628\u0648\u0632\u0629<\/h2> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/static-bebeautiful-in.unileverservices.com\/Iron-rich-foods-for-healthy-skin-hair-and-nails_8.jpg\" alt=\"7. Baked potatoes\" title=\"7. Baked potatoes\"\/><\/figure> <p>\u062a\u062a\u0645\u062a\u0639 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0628\u0633\u0645\u0639\u0629 \u0633\u064a\u0626\u0629 \u0648\u0646\u062d\u0646 \u0646\u0641\u0647\u0645 \u0627\u0644\u0633\u0628\u0628 \u060c \u0644\u0623\u0646\u0647 \u064a\u062a\u0645 \u062a\u062d\u0636\u064a\u0631 \u0643\u0644 \u0639\u0646\u0635\u0631 \u063a\u064a\u0631 \u0635\u062d\u064a \u062a\u0642\u0631\u064a\u0628\u0627 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0628\u0637\u0627\u0637\u0633. \u0628\u0639\u062f \u0642\u0648\u0644\u064a \u0647\u0630\u0627 \u060c \u062a\u062d\u062a\u0648\u064a \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \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. \u0628\u0635\u0631\u0641 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u0643\u0648\u0646\u0647\u0627 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u060c \u0641\u0647\u064a \u0645\u0635\u062f\u0631 \u062c\u064a\u062f \u0644\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a B \u0648 C. \u062a\u0646\u0627\u0648\u0644 \u0628\u0637\u0627\u0637\u0633 \u0645\u062e\u0628\u0648\u0632\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0639 \u0642\u0634\u0631\u062a\u0647\u0627 \u0633\u0644\u064a\u0645\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0648\u0641\u0631 \u0623\u0643\u062b\u0631 \u0645\u0646 3mg \u0645\u0646 \u0627\u0644\u062d\u062f\u064a\u062f. \u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0647\u0646\u0627\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0637\u0631\u0642 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0644\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u060c \u0625\u0644\u0627 \u0623\u0646 \u0645\u0639\u0638\u0645\u0647\u0627 \u063a\u064a\u0631 \u0635\u062d\u064a. \u0627\u0644\u062a\u0632\u0645 \u0628\u0646\u0633\u062e\u0629 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0627\u0644\u0645\u062e\u0628\u0648\u0632\u0629 \u0647\u0630\u0647 \u060c \u0623\u0636\u0641 \u0627\u0644\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u062b\u0648\u0645 \u0648\u0627\u0644\u0641\u0644\u0641\u0644 \u0648\u0627\u0644\u0645\u0644\u062d \u0648\u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0644\u062c\u0639\u0644\u0647\u0627 \u0623\u0643\u062b\u0631 \u0644\u0630\u0629.<\/p> <h2 class=\"wp-block-heading\">8. \u0627\u0644\u0645\u062d\u0627\u0631<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/assets3.thrillist.com\/v1\/image\/3007430\/1200x630\/flatten;crop_down;webp=auto;jpeg_quality=70\" alt=\"8. Oysters\" title=\"8. Oysters\"\/><\/figure> <p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062d\u0628 \u0627\u0644\u0645\u0623\u0643\u0648\u0644\u0627\u062a \u0627\u0644\u0628\u062d\u0631\u064a\u0629 \u060c \u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u062c\u0631\u0639\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0645\u0646 \u0627\u0644\u062d\u062f\u064a\u062f \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0645\u062d\u0627\u0631. \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u063a\u0646\u0649 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u062d\u062f\u064a\u062f \u060c \u062d\u0635\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0645\u062d\u0627\u0631 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 4.5mg \u0636\u062e\u0645\u0629 \u0623\u0648 25 \u066a \u0645\u0646 \u0627\u0644\u0643\u0645\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627. \u0643\u0645\u0627 \u0623\u0646\u0647 \u063a\u0646\u064a \u0628\u0627\u0644\u0643\u0648\u0644\u0627\u062c\u064a\u0646 \u060c \u0646\u0639\u0645 \u0646\u0641\u0633 \u0627\u0644\u0643\u0648\u0644\u0627\u062c\u064a\u0646 \u0627\u0644\u0630\u064a \u062a\u062d\u062a\u0627\u062c\u0647 \u0628\u0634\u0631\u062a\u0643 \u0644\u062a\u0628\u062f\u0648 \u0634\u0627\u0628\u0629 \u0648\u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629. \u0641\u064a \u0627\u0644\u0645\u0631\u0629 \u0627\u0644\u0642\u0627\u062f\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u062e\u0631\u062c \u0641\u064a\u0647\u0627 \u0645\u0639 \u0623\u0635\u062f\u0642\u0627\u0626\u0643 \u0641\u064a \u0645\u0637\u0639\u0645 \u0644\u0644\u0645\u0623\u0643\u0648\u0644\u0627\u062a \u0627\u0644\u0628\u062d\u0631\u064a\u0629 \u060c \u0627\u0637\u0644\u0628 \u0627\u0644\u0645\u062d\u0627\u0631 \u060c \u0641\u0644\u0645\u0627\u0630\u0627 \u0644\u0627 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0628\u0639\u0636 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0641\u064a \u062c\u0633\u0645\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0627\u0633\u062a\u0645\u062a\u0627\u0639\u061f<\/p> <h2 class=\"wp-block-heading\">9. \u0627\u0644\u0633\u0631\u062f\u064a\u0646<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.thespruceeats.com\/thmb\/9VVMgET20gsz17gl1xdJRfB2sMc=\/1500x0\/filters:no_upscale():max_bytes(150000):strip_icc()\/moroccan-baked-whole-sardines-recipe-2394638-hero-01-5c7da67146e0fb0001d83dc2.jpg\" alt=\"9. Sardines\" title=\"9. Sardines\"\/><\/figure> <p>\u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0628\u0627\u0644\u0645\u0623\u0643\u0648\u0644\u0627\u062a \u0627\u0644\u0628\u062d\u0631\u064a\u0629 \u0648\u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u060c \u0641\u0625\u0646 \u0627\u0644\u0633\u0631\u062f\u064a\u0646 \u0644\u064a\u0633 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u0645\u0641\u0636\u0644\u0629. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0642\u062f \u062a\u0641\u0627\u062c\u0623 \u0628\u0645\u0639\u0631\u0641\u0629 \u0623\u0646 \u0647\u0630\u0647 \u0627\u0644\u0633\u0645\u0643\u0629 \u0645\u0644\u064a\u0626\u0629 \u0628\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0641\u064a\u062f\u0629 \u0645\u062b\u0644 \u0627\u0644\u062d\u062f\u064a\u062f \u060c\u00a0<strong>\u0623\u062d\u0645\u0627\u0636 \u0623\u0648\u0645\u064a\u063a\u0627 3 \u0627\u0644\u062f\u0647\u0646\u064a\u0629<\/strong>\u0648\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u0623\u0643\u062b\u0631 \u0645\u0646 \u0630\u0644\u0643. \u064a\u0645\u0643\u0646\u0643 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0633\u0631\u062f\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u0633\u0644\u0637\u0627\u062a \u0623\u0648 \u0627\u0644\u0645\u0639\u0643\u0631\u0648\u0646\u0629 \u0623\u0648 \u062d\u062a\u0649 \u0627\u0644\u062e\u0628\u0632 \u0627\u0644\u0645\u062d\u0645\u0635 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062c\u0631\u0639\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0645\u0646 \u0627\u0644\u062d\u062f\u064a\u062f. \u064a\u062a\u0648\u0641\u0631 \u0647\u0630\u0627 \u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u063a\u0646\u064a \u0628\u0627\u0644\u062d\u062f\u064a\u062f \u0628\u0633\u0647\u0648\u0644\u0629 \u0641\u064a \u0627\u0644\u0633\u0648\u0642 \u0648\u0647\u0648 \u0623\u062d\u062f \u0623\u0643\u062b\u0631 \u0627\u0644\u0637\u0631\u0642 \u062a\u0643\u0644\u0641\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0634\u0631\u0629 \u0648\u0634\u0639\u0631 \u0635\u062d\u064a\u064a\u0646.<\/p> <h2 class=\"wp-block-heading\">10. \u0627\u0644\u062a\u0648\u0641\u0648<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/images-prod.healthline.com\/hlcmsresource\/images\/AN_images\/what-is-tofu-1296x728-feature.jpg?w=1155&amp;h=1528\" alt=\"10. Tofu\" title=\"10. Tofu\"\/><\/figure> <p>\u0637\u0639\u0627\u0645 \u0622\u062e\u0631 \u0645\u0648\u0635\u0649 \u0628\u0647 \u0644\u0644\u063a\u0627\u064a\u0629 \u0644\u0644\u0646\u0628\u0627\u062a\u064a\u064a\u0646 \u0648\u0627\u0644\u0646\u0628\u0627\u062a\u064a\u064a\u0646 \u0647\u0648 \u0627\u0644\u062a\u0648\u0641\u0648 \u0627\u0644\u0639\u0636\u0648\u064a \u0639\u0627\u0644\u064a \u0627\u0644\u062c\u0648\u062f\u0629. \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062d\u062f\u064a\u062f \u0645\u062b\u0644 \u0623\u064a \u062e\u0636\u0631\u0648\u0627\u062a \u0630\u0627\u062a \u0623\u0648\u0631\u0627\u0642 \u062e\u0636\u0631\u0627\u0621 \u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646. \u0644\u0630\u0627 \u060c \u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0627\u0644\u0645\u0644\u0644 \u0645\u0646 \u062a\u0646\u0627\u0648\u0644 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<h3 class=\"wp-block-heading\">Q. \u0645\u0627 \u0647\u064a \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062d\u062f\u064a\u062f\u061f<\/h3> <p><strong>\u0623.&nbsp;<\/strong>\u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0628\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u060c \u0641\u0625\u0646 \u0627\u0644\u0642\u0644\u064a\u0644 \u0645\u0646\u0647\u0627 \u0645\u0635\u0627\u062f\u0631 \u062c\u064a\u062f\u0629 \u0644\u0644\u062d\u062f\u064a\u062f \u060c \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0645\u0639\u0628\u0623\u0629 \u0628\u0643\u062b\u0627\u0641\u0629. \u062a\u062d\u062a\u0648\u064a \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0645\u062b\u0644 \u0627\u0644\u062e\u0648\u062e \u0648\u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0648\u0627\u0644\u062a\u0648\u062a 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\u0646\u0628\u0627\u062a\u064a\u0629.<\/p> ","protected":false},"excerpt":{"rendered":"<p>\u0642\u062f \u0644\u0627 \u062a\u0645\u0646\u062d\u0643 \u0627\u0644\u0633\u0628\u0627\u0646\u062e \u0642\u0648\u0629 \u062e\u0627\u0631\u0642\u0629 \u0644\u0645\u062d\u0627\u0631\u0628\u0629 \u0627\u0644\u0623\u0634\u0631\u0627\u0631 \u0645\u062b\u0644 \u0639\u062f\u0648 \u0628\u0648\u0628\u0627\u064a \u0628\u0644\u0648\u062a\u0648 \u060c \u0644\u0643\u0646 \u0647\u0630\u0647 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0648\u0631\u0642\u064a\u0629 \u0627\u0644\u062e\u0636\u0631\u0627\u0621 \u0648\u063a\u064a\u0631\u0647\u0627 \u0645\u0646 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":17514,"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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