{"id":18205,"date":"2024-07-13T00:00:15","date_gmt":"2024-07-13T00:00:15","guid":{"rendered":"https:\/\/fitolympia.com\/?p=18205"},"modified":"2024-07-13T16:50:42","modified_gmt":"2024-07-13T16:50:42","slug":"5-must-have-components-for-a-well-balanced-diet","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/5-must-have-components-for-a-well-balanced-diet\/","title":{"rendered":"\u0645\u0643\u0648\u0646\u0627\u062a \u0644\u0627 \u063a\u0646\u0649 \u0639\u0646\u0647\u0627 \u0644\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u062a\u0648\u0627\u0632\u0646"},"content":{"rendered":"

Healthy eating is not about depriving oneself, starving to become unrealistically thin or denying ourselves of foods we love. The right way is to achieve a balanced diet that contains carbohydrates, proteins, fat, fibre, vitamins and minerals in the right proportions.<\/em><\/p>

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Learn From Professor Manish – 1<\/figcaption><\/figure>

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\"\"<\/figure>

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\"\"<\/figure>

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3. \u0627\u0644\u062f\u0647\u0648\u0646: \u0627\u062d\u062a\u064a\u0627\u0637\u064a\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629<\/strong><\/h4>

\u062a\u0633\u0627\u0647\u0645 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u062d\u0648\u0627\u0644\u064a 15\u066a \u0645\u0646 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0648\u0647\u064a \u0645\u0635\u062f\u0631 \u0631\u0626\u064a\u0633\u064a \u0644\u0644\u0637\u0627\u0642\u0629. \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u062d\u064a\u0648\u064a\u0629 \u0644\u062a\u062e\u0632\u064a\u0646 \u0648\u062a\u0648\u0641\u064a\u0631 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u062a\u0648\u0644\u064a\u0641 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0623\u062a\u064a \u0628\u0639\u0636 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u062c\u064a\u062f\u0629 \u0644\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u064a\u0648\u0645\u064a \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u062a\u0639\u062f\u062f\u0629 \u063a\u064a\u0631 \u0627\u0644\u0645\u0634\u0628\u0639\u0629 \u0645\u062b\u0644 \u0628\u0630\u0648\u0631 \u0627\u0644\u0643\u062a\u0627\u0646 \u0648\u0628\u0630\u0648\u0631 \u0639\u0628\u0627\u062f \u0627\u0644\u0634\u0645\u0633 \u0648\u0645\u0627 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \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 \u0645\u062b\u0644\u00a0\u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646<\/strong>\u0648\u0632\u064a\u062a \u0627\u0644\u0633\u0645\u0633\u0645 \u0648\u0645\u0627 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0634\u0628\u0639\u0629 \u0645\u062b\u0644 \u0627\u0644\u0632\u0628\u062f\u0629 \u0648\u0627\u0644\u0633\u0645\u0646 – \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u062a\u0630\u0643\u0631 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 \u0628\u0627\u0639\u062a\u062f\u0627\u0644.<\/p>

4.\u00a0\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a: \u0642\u0648\u0649 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u062f\u0642\u064a\u0642\u0629<\/strong><\/h4>

\u062a\u0634\u0645\u0644 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 A (\u0644\u0644\u0631\u0624\u064a\u0629 \u0648\u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0645\u0646\u0627\u0639\u0629) \u060c B (\u0644\u0639\u0645\u0644\u064a\u0627\u062a \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629) \u060c C (\u0644\u0635\u062d\u0629 \u0627\u0644\u0645\u0646\u0627\u0639\u0629 \u0648\u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0643\u0648\u0644\u0627\u062c\u064a\u0646) \u060c D (\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645) \u060c E (\u0643\u0645\u0636\u0627\u062f \u0644\u0644\u0623\u0643\u0633\u062f\u0629) \u060c \u0648 K (\u0644\u062a\u062e\u062b\u0631 \u0627\u0644\u062f\u0645).<\/p>

\u062f\u0648\u0631:<\/strong><\/h4>

\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0645\u062e\u062a\u0644\u0641 \u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u062c\u0633\u0645. \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644 \u060c \u064a\u062f\u0639\u0645 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 C \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u0629 \u060c \u0628\u064a\u0646\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062f) \u0641\u064a \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645.<\/p>

\u0627\u0644\u0628\u062f\u0644 \u0627\u0644\u064a\u0648\u0645\u064a:<\/strong><\/h4>

\u062a\u062e\u062a\u0644\u0641 \u0627\u0644\u0645\u062a\u0637\u0644\u0628\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u062d\u0633\u0628 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0639\u0645\u0631. \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644 \u060c \u0627\u0644\u0628\u062f\u0644 \u0627\u0644\u064a\u0648\u0645\u064a \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647 (RDA) \u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 C \u0647\u0648 75-90 \u0645\u062c\u0645 \u0644\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u060c \u0648\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u060c \u0641\u0647\u0648 600-800 \u0648\u062d\u062f\u0629 \u062f\u0648\u0644\u064a\u0629.<\/p>

\u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629:<\/strong><\/h4>

\u0623. \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0623:<\/strong><\/p>

  • Vegetarian Sources: <\/strong>Carrots, Sweet Potatoes, Spinach and Leafy greens<\/li>
  • Non-vegetarian Sources: <\/strong>Liver, Fish<\/li><\/ul>

    \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 (\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0628 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629):<\/strong><\/p>

    • Vegetarian Sources: <\/strong>Legumes, Whole Grains, Nuts and Seeds<\/li>
    • Non-vegetarian Sources: <\/strong>Lean Meats, Fish<\/li><\/ul>

      \u062c. \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062c:<\/strong><\/p>

      • Vegetarian Sources: <\/strong>Citrus Fruits (i.e. Oranges, grapefruits, and lemons) and Berries (i.e. Strawberries, blueberries, and raspberries)<\/li>
      • Non-vegetarian Sources: <\/strong>Fish: Some fish, like mackerel, contain vitamin C.<\/li><\/ul>

        \u062f. \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f:<\/strong><\/p>

        • Vegetarian Sources: <\/strong>Fortified Foods: Some vegetarian foods, like fortified plant-based milk and cereals<\/li>
        • Non-vegetarian Sources: <\/strong>Fatty Fish: salmon and mackerel and Egg Yolks<\/li><\/ul>

          E. \u0641\u064a\u062a\u0627\u0645\u064a\u0646 E:<\/strong><\/p>

          • Vegetarian Sources: <\/strong>Nuts and Seeds: Almonds and sunflower. Spinach<\/li>
          • Non-vegetarian Sources: <\/strong>Salmon<\/li><\/ul>

            F. \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0643:<\/strong><\/p>

            • Vegetarian Sources:\u00a0<\/strong>Leafy Greens: Kale, spinach, and broccoli<\/li>
            • Non-vegetarian Sources:\u00a0<\/strong>Animal liver<\/li><\/ul>

              5. \u0627\u0644\u0645\u0639\u0627\u062f\u0646: \u0627\u0644\u0645\u0646\u0638\u0645\u0648\u0646 \u0627\u0644\u0635\u0627\u0645\u062a\u0648\u0646<\/strong><\/h3>

              \u062a\u0634\u0645\u0644 \u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 (\u0644\u0644\u0639\u0638\u0627\u0645 \u0627\u0644\u0642\u0648\u064a\u0629) \u0648\u0627\u0644\u062d\u062f\u064a\u062f (\u0644\u0646\u0642\u0644 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646) \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 (\u0644\u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0623\u0639\u0635\u0627\u0628 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a) \u0648\u063a\u064a\u0631\u0647\u0627 \u0627\u0644\u0643\u062b\u064a\u0631 \u060c \u0648\u0644\u0643\u0644 \u0645\u0646\u0647\u0627 \u0648\u0638\u064a\u0641\u062a\u0647\u0627 \u0627\u0644\u0641\u0631\u064a\u062f\u0629 \u0641\u064a \u0627\u0644\u062c\u0633\u0645.<\/p>

              \u062f\u0648\u0631:<\/strong><\/h4>

              \u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0645\u062e\u062a\u0644\u0641 \u0627\u0644\u0648\u0638\u0627\u0626\u0641 \u060c \u0645\u062b\u0644 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0639\u0638\u0627\u0645 \u0642\u0648\u064a\u0629 (\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645) \u060c \u0648\u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0646\u0642\u0644 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 (\u0627\u0644\u062d\u062f\u064a\u062f) \u060c \u0648\u062a\u0646\u0638\u064a\u0645 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 (\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645).<\/p>

              \u0627\u0644\u0628\u062f\u0644 \u0627\u0644\u064a\u0648\u0645\u064a:<\/strong><\/h4>

              \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0644\u0644\u0645\u0639\u0627\u062f\u0646 \u062a\u062e\u062a\u0644\u0641 \u0627\u062e\u062a\u0644\u0627\u0641\u0627 \u0643\u0628\u064a\u0631\u0627. \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644 \u060c \u064a\u0628\u0644\u063a RDA \u0644\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u062d\u0648\u0627\u0644\u064a 1000-1300 \u0645\u062c\u0645 \u0644\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u060c \u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0627\u0644\u0645\u062f\u062e\u0648\u0644 \u0627\u0644\u064a\u0648\u0645\u064a \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647 \u0645\u0646 \u0627\u0644\u062d\u062f\u064a\u062f \u0647\u0648 \u062d\u0648\u0627\u0644\u064a 8-18 \u0645\u062c\u0645 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0628\u0627\u0644\u063a\u0627\u062a \u0648 8 \u0645\u062c\u0645 \u0644\u0644\u0631\u062c\u0627\u0644 \u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646.<\/p>

              \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629:<\/strong><\/h4>
              \u0623. \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645:<\/strong><\/h5>
              Vegetarian Sources:<\/strong><\/h6>
              • Dairy Products:<\/strong> Milk, yogurt, and cheese<\/li>
              • Leafy Greens:<\/strong> Collard greens, kale, and bok choy<\/li>
              • Fortified Foods:<\/strong> Some plant-based milk alternatives<\/li><\/ul>
                Non-vegetarian Sources:<\/strong><\/h6>
                • Sardines, Salmon<\/li><\/ul>
                  \u0628. \u0627\u0644\u062d\u062f\u064a\u062f:<\/strong><\/h5>
                  Vegetarian Sources:<\/strong><\/h6>
                  • Legumes:<\/strong> Lentils, chickpeas, and kidney beans<\/li>
                  • Leafy Greens:<\/strong> Spinach and kale contain non-heme iron.<\/li>
                  • Fortified Foods:<\/strong> Some breakfast cereals are fortified with iron.<\/li><\/ul>
                    Non-vegetarian Sources:<\/strong><\/h6>
                    • Lean Meats:<\/strong> Beef, chicken, and turkey<\/li>
                    • Fish:<\/strong> Fatty fish like tuna and mackerel<\/li><\/ul>
                      \u062c. \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645:<\/strong><\/h5>
                      Vegetarian Sources:<\/strong><\/h6>
                      • Bananas<\/strong><\/li>
                      • Legumes:<\/strong> Beans and lentils;<\/li>
                      • Potatoes: <\/strong>Potatoes & sweet potatoes.<\/li><\/ul>
                        Non-vegetarian Sources:<\/strong><\/h6>
                        • Fish:<\/strong> Salmon and tuna contain potassium.<\/li><\/ul>
                          \u062f. \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645:<\/strong><\/h5>
                          Vegetarian Sources:<\/strong><\/h6>
                          • Nuts and Seeds:<\/strong> Almonds, cashews, and sunflower seeds<\/li>
                          • Leafy Greens:<\/strong> Spinach and Swiss chard<\/li>
                          • Whole Grains:<\/strong> Whole wheat, brown rice, and oats<\/li><\/ul>
                            Non-vegetarian Sources:<\/strong><\/h6>
                            • Fish:<\/strong> Mackerel and pollock are sources of magnesium.<\/li><\/ul>
                              \u0647\u0627\u0621 – \u0627\u0644\u0632\u0646\u0643:<\/strong><\/h5>
                              Vegetarian Sources:<\/strong><\/h6>
                              • Legumes:<\/strong> Lentils, chickpeas, and beans<\/li>
                              • Nuts and Seeds:<\/strong> Pumpkin seeds and cashews<\/li><\/ul>
                                Non-vegetarian Sources:<\/strong><\/h6>
                                • Lean Meats:<\/strong> Beef, pork, and chicken<\/li><\/ul>
                                  F. \u0627\u0644\u064a\u0648\u062f:<\/strong><\/h5>
                                  Vegetarian Sources:<\/strong><\/h6>
                                  • Seaweed:<\/strong> Some types of seaweed, like kelp<\/li><\/ul>
                                    Non-vegetarian Sources:<\/strong><\/h6>
                                    • Fish:<\/strong> Seafood, especially cod and tuna<\/li><\/ul>

                                      6. \u0627\u0644\u0645\u0627\u0621: \u0625\u0643\u0633\u064a\u0631 \u0627\u0644\u062d\u064a\u0627\u0629<\/strong><\/h4>

                                      \u0627\u0644\u062d\u064a\u0627\u0629 \u0628\u062f\u0648\u0646 \u0645\u0627\u0621 \u0644\u0627 \u064a\u0645\u0643\u0646 \u062a\u0635\u0648\u0631\u0647\u0627. \u0645\u0643\u0648\u0646 \u063a\u0630\u0627\u0626\u064a \u0631\u0626\u064a\u0633\u064a \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0646\u0638\u064a\u0645 \u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u062c\u0633\u0645 \u0648\u062a\u0644\u064a\u064a\u0646 \u0645\u0641\u0627\u0635\u0644\u0643 \u0648\u062d\u0645\u0627\u064a\u0629 \u0623\u0639\u0636\u0627\u0626\u0643 \u0648\u0623\u0646\u0633\u062c\u062a\u0643 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629. \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0645\u0627\u0621 \u0623\u064a\u0636\u0627 \u0639\u0644\u0649 \u0646\u0642\u0644 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u062c\u0633\u0645. \u062a\u0623\u0643\u062f \u0645\u0646 \u0634\u0631\u0628 \u0645\u0627 \u0644\u0627 \u064a\u0642\u0644 \u0639\u0646 8 \u0623\u0643\u0648\u0627\u0628 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0643\u0644 \u064a\u0648\u0645.<\/p>

                                      \u062f\u0648\u0631:<\/strong><\/h4>

                                      \u0627\u0644\u0645\u0627\u0621 \u0647\u0648 \u0627\u0644\u0645\u0630\u064a\u0628 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0644\u0644\u062c\u0633\u0645 \u060c \u0648\u064a\u0633\u0647\u0644 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0647\u0636\u0645 \u060c \u0648\u064a\u0646\u0638\u0645 \u062f\u0631\u062c\u0629 \u0627\u0644\u062d\u0631\u0627\u0631\u0629 \u060c \u0648\u064a\u0646\u0642\u0644 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u060c \u0648\u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u062c\u0633\u0645 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645.<\/p>

                                      \u0627\u0644\u0628\u062f\u0644 \u0627\u0644\u064a\u0648\u0645\u064a:<\/strong><\/h4>

                                      \u064a\u062e\u062a\u0644\u0641 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0645\u0627\u0621 \u0627\u0644\u064a\u0648\u0645\u064a \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647 \u060c \u0648\u0644\u0643\u0646 \u0627\u0644\u0645\u0628\u062f\u0623 \u0627\u0644\u062a\u0648\u062c\u064a\u0647\u064a \u0627\u0644\u0645\u0634\u062a\u0631\u0643 \u0647\u0648 8 \u0623\u0643\u0648\u0627\u0628 (64 \u0623\u0648\u0646\u0635\u0629) \u0644\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u060c \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0627\u062e\u062a\u0644\u0627\u0641 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0627\u0644\u0641\u0631\u062f\u064a\u0629 \u0628\u0646\u0627\u0621 \u0639\u0644\u0649 \u0639\u0648\u0627\u0645\u0644 \u0645\u062b\u0644 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637 \u0648\u0627\u0644\u0645\u0646\u0627\u062e \u0648\u0627\u0644\u062d\u0627\u0644\u0629 \u0627\u0644\u0635\u062d\u064a\u0629.<\/p>

                                      \u062e\u0637\u0648\u0627\u062a \u0645\u0646 \u0623\u062c\u0644 \u0635\u062d\u0629 \u0623\u0641\u0636\u0644:<\/strong><\/h3>

                                      1.    \u0627\u062c\u0639\u0644 \u0646\u0635\u0641 \u062d\u0628\u0648\u0628\u0643 \u0643\u0627\u0645\u0644\u0629 \u0648\u0645\u0639\u0642\u062f\u0629.<\/p>

                                      2.    \u062a\u0634\u0645\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629 – \u0627\u0644\u062d\u0644\u064a\u0628 \u0648\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0648\u0627\u0644\u0628\u0642\u0648\u0644 \u0648\u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646.<\/p>

                                      3.    \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0648\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0645\u0644\u0648\u0646\u0629.<\/p>

                                      4.    \u0627\u0644\u062d\u062f \u0645\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0635\u0646\u0639\u0629 \u0648\u062e\u0641\u0636 \u0627\u0644\u0645\u0644\u062d \u0648\u0627\u0644\u0633\u0643\u0631 \u0627\u0644\u0632\u0627\u0626\u062f.<\/p>

                                      5.    \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0628\u0630\u0643\u0627\u0621 \u060c \u0648\u0645\u0634\u0627\u0647\u062f\u0629 \u0645\u0627 \u062a\u0623\u0643\u0644\u0647.<\/p>

                                      6.    \u062d\u062f\u062f \u0623\u0648\u0642\u0627\u062a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0648\u0627\u0644\u062a\u0632\u0645 \u0628\u0647\u0627.<\/p>

                                      7.    \u0627\u0644\u0623\u0647\u0645 \u0645\u0646 \u0630\u0644\u0643 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0641\u0642\u0637 \u0639\u0646\u062f\u0645\u0627 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062c\u0648\u0639.<\/p>

                                      \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u062a\u0648\u0627\u0632\u0646 \u064a\u0632\u0648\u062f \u062c\u0633\u0645 \u0627\u0644\u0625\u0646\u0633\u0627\u0646 \u0628\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\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u062c\u0633\u0645\u0643 \u0644\u0644\u0639\u0645\u0644 \u0628\u0641\u0639\u0627\u0644\u064a\u0629. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062a\u0628\u0639 \u0646\u0638\u0627\u0645\u0627 \u063a\u0630\u0627\u0626\u064a\u0627 \u063a\u064a\u0631 \u0645\u062a\u0648\u0627\u0632\u0646 \u060c \u0641\u0625\u0646 \u0627\u0644\u0646\u0638\u0627\u0645 \u0639\u0631\u0636\u0629 \u0644\u0644\u0623\u0645\u0631\u0627\u0636 \u0648\u0627\u0644\u0639\u062f\u0648\u0649 \u0648\u0627\u0644\u062a\u0639\u0628 \u0648\u0636\u0639\u0641 \u0627\u0644\u0623\u062f\u0627\u0621. \u0642\u062f \u064a\u0648\u0627\u062c\u0647 \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0627\u0644\u0645\u062d\u0631\u0648\u0645\u0648\u0646 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0645\u0634\u0627\u0643\u0644 \u0641\u064a \u0627\u0644\u0646\u0645\u0648 \u0648\u0627\u0644\u0646\u0645\u0648 \u060c \u0648\u0636\u0639\u0641 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0623\u0643\u0627\u062f\u064a\u0645\u064a \u0648\u0639\u0631\u0636\u0629 \u0634\u062f\u064a\u062f\u0629 \u0644\u0644\u0639\u062f\u0648\u0649 \u0627\u0644\u0645\u0633\u062a\u0645\u0631\u0629.<\/p>

                                      \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u062a\u0648\u0627\u0632\u0646<\/strong><\/h3>

                                      \u064a\u0639\u062f \u0627\u062e\u062a\u064a\u0627\u0631 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u062a\u0648\u0627\u0632\u0646 \u0648\u0645\u062a\u0646\u0648\u0639 \u062e\u0637\u0648\u0629 \u062d\u064a\u0648\u064a\u0629 \u0646\u062d\u0648 \u0642\u064a\u0627\u062f\u0629 \u0646\u0645\u0637 \u062d\u064a\u0627\u0629 \u0633\u0639\u064a\u062f \u0648\u0645\u0646\u0636\u0628\u0637.<\/p>

                                      \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0641\u064a \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0628\u0646\u0627\u0621 \u0646\u0638\u0627\u0645 \u0645\u0646\u0627\u0639\u0629 \u0642\u0648\u064a \u0648\u0648\u0638\u0627\u0626\u0641 \u062c\u0633\u062f\u064a\u0629 \u0635\u062d\u064a\u0629.<\/p>

                                      \u064a\u0645\u0643\u0646 \u0644\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u062a\u0648\u0627\u0632\u0646 \u0623\u0646 \u064a\u062d\u0645\u064a \u0627\u0644\u062c\u0633\u0645 \u0645\u0646 \u0623\u0646\u0648\u0627\u0639 \u0645\u0639\u064a\u0646\u0629 \u0645\u0646 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0645\u0632\u0645\u0646\u0629 \u0645\u062b\u0644 \u0627\u0644\u0633\u0645\u0646\u0629 \u0648\u0627\u0644\u0633\u0643\u0631\u064a \u0648\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0633\u0631\u0637\u0627\u0646\u0627\u062a \u0648\u063a\u064a\u0631\u0647\u0627 \u0645\u0646 \u0627\u0644\u062d\u0627\u0644\u0627\u062a.<\/p>

                                      \u064a\u062f\u0639\u0645 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0635\u062d\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649\u00a0\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0645\u062b\u0627\u0644\u064a<\/strong>.<\/p>

                                      \u0641\u0648\u0627\u0626\u062f \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u062a\u0648\u0627\u0632\u0646\u0629 \u0648\u0627\u0644\u0645\u062a\u0646\u0648\u0639\u0629 \u062a\u0631\u0641\u0639 \u0645\u0646 \u0627\u0644\u0631\u0641\u0627\u0647\u064a\u0629 \u0627\u0644\u0639\u0627\u0637\u0641\u064a\u0629 \u0648\u0627\u0644\u0639\u0642\u0644\u064a\u0629.<\/p>

                                      \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u062a\u062c\u0646\u0628\u0647\u0627:<\/strong><\/h3>

                                      \u062a\u062a\u0636\u0645\u0646 \u0628\u0639\u0636 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0627\u0644\u0627\u0628\u062a\u0639\u0627\u062f \u0639\u0646\u0647\u0627 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u062a\u0648\u0627\u0632\u0646 \u0645\u0627 \u064a\u0644\u064a:<\/p>

                                      \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0635\u0646\u0639\u0629<\/p>

                                      \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0645\u0643\u0631\u0631\u0629<\/p>

                                      \u064a\u0636\u0627\u0641 \u0627\u0644\u0633\u0643\u0631 \u0648\u0627\u0644\u0645\u0644\u062d<\/p>

                                      \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621 \u0648\u0627\u0644\u0645\u0639\u0627\u0644\u062c\u0629<\/p>

                                      \u0643\u062d\u0648\u0644<\/p>

                                      \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u062a\u062d\u0648\u0644\u0629 \u0648\u0627\u0644\u0645\u0634\u0628\u0639\u0629<\/p>

                                      \u0623\u0633\u0626\u0644\u0629 \u0645\u0643\u0631\u0631\u0629<\/strong><\/h3>

                                      \u0645\u0627 \u0647\u064a 7 \u0623\u0637\u0639\u0645\u0629 \u062d\u0645\u064a\u0629 \u0645\u062a\u0648\u0627\u0632\u0646\u0629\u061f<\/strong><\/h4>

                                      \u062a\u0634\u0645\u0644 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0627\u0644\u0633\u0628\u0639\u0629 \u0645\u0627 \u064a\u0644\u064a:<\/p>

                                      \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a<\/strong>\u062a\u0648\u0641\u064a\u0631 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629.: \u062a\u0647\u062f\u0641 \u0625\u0644\u0649 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0623\u0644\u0648\u0627\u0646 \u0648\u0627\u0644\u0623\u0646\u0648\u0627\u0639.<\/p>

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

                                      \u0627\u0644\u0627\u0644\u0628\u0627\u0646<\/strong>\u0627\u062e\u062a\u0631 \u0627\u0644\u062d\u0644\u064a\u0628 \u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0633\u0645 \u0648\u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0648\u0627\u0644\u062c\u0628\u0646 \u0644\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0641\u0648\u0633\u0641\u0648\u0631 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u060c \u0645\u0645\u0627 \u064a\u0639\u0632\u0632 \u0642\u0648\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0627\u0644\u0623\u0633\u0646\u0627\u0646.:<\/p>

                                      \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629<\/strong>\u0627\u062e\u062a\u0631 \u0645\u0635\u0627\u062f\u0631 \u0645\u062b\u0644 \u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648 \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0630\u0648\u0631 \u0648\u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0644\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0648\u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629.:<\/p>

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                                      \u0645\u0627 \u0647\u064a \u0623\u0647\u0645\u064a\u0629 5 \u0644\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u062a\u0648\u0627\u0632\u0646\u061f<\/strong><\/h4>

                                      \u064a\u0636\u0645\u0646 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u062a\u0648\u0627\u0632\u0646 \u062d\u0635\u0648\u0644 \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u0643\u0628\u064a\u0631\u0629 \u0648\u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u062f\u0642\u064a\u0642\u0629 \u0627\u0644\u0644\u0627\u0632\u0645\u0629 \u0644\u0644\u0646\u0645\u0648 \u0648\u0627\u0644\u0625\u0635\u0644\u0627\u062d \u0648\u0627\u0644\u0635\u064a\u0627\u0646\u0629.<\/p>

                                      \u062a\u0648\u0641\u0631 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u062c\u064a\u062f\u0629 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0644\u0627\u0632\u0645\u0629 \u0644\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0648\u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629.<\/p>

                                      \u062b\u0628\u062a \u0623\u0646 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u062a\u0648\u0627\u0632\u0646 \u0648\u0645\u062a\u0646\u0648\u0639 \u064a\u0646\u0637\u0648\u064a \u0639\u0644\u0649 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0646\u0645\u0637 \u0627\u0644\u062d\u064a\u0627\u0629 \u0645\u062b\u0644 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0633\u0643\u0631\u064a \u0648\u0628\u0639\u0636 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0633\u0631\u0637\u0627\u0646.<\/p>

                                      \u064a\u0633\u0627\u0639\u062f \u062a\u0646\u0627\u0648\u0644 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a \u0648\u0645\u062a\u0646\u0648\u0639 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0632\u0646 \u0635\u062d\u064a \u0648\u064a\u0645\u0646\u0639 \u0627\u0644\u0633\u0645\u0646\u0629.<\/p>

                                      \u062a\u0631\u062a\u0628\u0637 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0633\u0644\u064a\u0645\u0629 \u0628\u0635\u062d\u0629 \u0639\u0642\u0644\u064a\u0629 \u0623\u0641\u0636\u0644 \u060c \u0645\u0645\u0627 \u064a\u062e\u0641\u0641 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628 \u0648\u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0642.<\/p>

                                      \u0645\u0627 \u0647\u064a 5 \u0623\u0637\u0639\u0645\u0629 \u0645\u062a\u0648\u0627\u0632\u0646\u0629\u061f<\/strong><\/h4>

                                      \u0628\u0639\u0636 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u062e\u0645\u0633\u0629 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u062c\u0632\u0621\u0627 \u0645\u0646 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u062a\u0648\u0627\u0632\u0646 \u062a\u0634\u0645\u0644\u00a0\u0627\u0644\u0634\u0648\u0641\u0627\u0646<\/strong> \u0633\u0644\u0645\u0648\u0646<\/strong>, \u0627\u0644\u062e\u0636\u0631 \u0627\u0644\u0648\u0631\u0642\u064a\u0629<\/strong>, \u0627\u0644\u0643\u064a\u0646\u0648\u0627 <\/strong>\u0648 \u0632\u0628\u0627\u062f\u064a \u064a\u0648\u0646\u0627\u0646\u064a<\/strong>.<\/p> ","protected":false},"excerpt":{"rendered":"

                                      Healthy eating is not about depriving oneself, starving to become unrealistically thin or denying ourselves of foods we love. The […]<\/p>\n","protected":false},"author":2,"featured_media":18212,"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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