{"id":3688,"date":"2026-01-26T17:52:16","date_gmt":"2026-01-26T17:52:16","guid":{"rendered":"https:\/\/fitolympia.com\/?p=3688"},"modified":"2026-01-26T17:52:17","modified_gmt":"2026-01-26T17:52:17","slug":"differences-between-whole-grains-and-refined-grains","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/differences-between-whole-grains-and-refined-grains\/","title":{"rendered":"\u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a \u0628\u064a\u0646 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0648\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0645\u0643\u0631\u0631\u0629"},"content":{"rendered":"<h2 class=\"wp-block-heading\">\u0644\u0645\u0627\u0630\u0627 \u0627\u0644\u0641\u0631\u0642 \u0645\u0647\u0645 \u0644\u0635\u062d\u062a\u0643<\/h2> <p>\u064a\u0648\u0635\u064a \u062e\u0628\u0631\u0627\u0621 \u0627\u0644\u0635\u062d\u0629 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0628\u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0639\u0644\u0649 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0645\u0643\u0631\u0631\u0629 \u060c \u0648\u0644\u0643\u0646 \u0645\u0627 \u0627\u0644\u0630\u064a \u064a\u062c\u0639\u0644\u0647\u0627 \u0645\u062e\u062a\u0644\u0641\u0629 \u0628\u0627\u0644\u0636\u0628\u0637\u061f \u062a\u0643\u0645\u0646 \u0627\u0644\u0625\u062c\u0627\u0628\u0629 \u0641\u064a \u0627\u0644\u0645\u0639\u0627\u0644\u062c\u0629 \u0648\u0627\u0644\u062a\u063a\u0630\u064a\u0629 &#8211; \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062b\u0631 \u0641\u0647\u0645 \u0647\u0630\u0627 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0639\u0644\u0649 \u0635\u062d\u062a\u0643.<\/p> <h2 class=\"wp-block-heading\">What Makes a Grain &#8220;Whole&#8221;?<\/h2> <p>\u062a\u062d\u062a\u0648\u064a \u062c\u0645\u064a\u0639 \u062d\u0628\u0627\u062a \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0639\u0644\u0649 \u062b\u0644\u0627\u062b\u0629 \u0623\u062c\u0632\u0627\u0621: \u0627\u0644\u0646\u062e\u0627\u0644\u0629 \u0648\u0627\u0644\u062c\u0631\u062b\u0648\u0645\u0629 \u0648\u0627\u0644\u0633\u0648\u064a\u062f\u0627\u0621. \u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u062d\u0628\u0648\u0628 \u062d\u0628\u0629 \u0643\u0627\u0645\u0644\u0629 \u0637\u0627\u0644\u0645\u0627 \u0623\u0646 \u0627\u0644\u0623\u062c\u0632\u0627\u0621 \u0627\u0644\u0623\u0635\u0644\u064a\u0629 \u0627\u0644\u062b\u0644\u0627\u062b\u0629 \u0644\u0627 \u062a\u0632\u0627\u0644 \u0645\u0648\u062c\u0648\u062f\u0629 \u0628\u0646\u0641\u0633 \u0627\u0644\u0646\u0633\u0628 \u0643\u0645\u0627 \u0643\u0627\u0646\u062a \u0639\u0646\u062f\u0645\u0627 \u0643\u0627\u0646\u062a \u0627\u0644\u062d\u0628\u0648\u0628 \u062a\u0646\u0645\u0648 \u0641\u064a \u0627\u0644\u062d\u0642\u0648\u0644.<\/p> <h3 class=\"wp-block-heading\">\u0627\u0644\u0623\u062c\u0632\u0627\u0621 \u0627\u0644\u062b\u0644\u0627\u062b\u0629 \u0644\u0643\u0644 \u0646\u0648\u0627\u0629 \u062d\u0628\u0648\u0628<\/h3> <figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2025\/09\/grain-kernel-1024x683.jpg\" alt=\"\" class=\"wp-image-18720\" style=\"width:498px;height:auto\" srcset=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/grain-kernel-1024x683.jpg 1024w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/grain-kernel-320x213.jpg 320w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/grain-kernel-768x512.jpg 768w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/grain-kernel-480x320.jpg 480w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/grain-kernel.jpg 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure> <p>\u062a\u062a\u0643\u0648\u0646 \u0643\u0644 \u0646\u0648\u0627\u0629 \u062d\u0628\u0648\u0628 &#8211; \u0633\u0648\u0627\u0621 \u0643\u0627\u0646\u062a \u0642\u0645\u062d \u0623\u0648 \u0623\u0631\u0632 \u0623\u0648 \u0634\u0648\u0641\u0627\u0646 \u0623\u0648 \u0634\u0639\u064a\u0631 &#8211; \u0645\u0646 \u062b\u0644\u0627\u062b\u0629 \u0623\u062c\u0632\u0627\u0621 \u0623\u0633\u0627\u0633\u064a\u0629:<\/p> <p><strong>1. \u0627\u0644\u0646\u062e\u0627\u0644\u0629 (\u0627\u0644\u063a\u0644\u0627\u0641 \u0627\u0644\u062e\u0627\u0631\u062c\u064a)<\/strong><\/p> <ul class=\"wp-block-list\"><li>The fibrous protective covering around the entire kernel<\/li> <li>Contains most of the grain&#8217;s fiber, B vitamins, and antioxidants<\/li> <li>Gives whole grains their slightly rougher texture and nutty flavor<\/li> <\/ul> <p><strong>2. \u0627\u0644\u0633\u0648\u064a\u062f\u0627\u0621 (\u0627\u0644\u0637\u0628\u0642\u0629 \u0627\u0644\u0648\u0633\u0637\u0649)<\/strong><\/p> <ul class=\"wp-block-list\"><li>The largest part of the kernel, making up about 80% of its weight<\/li> <li>Contains mostly starchy carbohydrates and some protein<\/li> <li>This is the only part retained in refined grains<\/li> <\/ul> <p><strong>3. \u062c\u0631\u062b\u0648\u0645\u0629 (\u0627\u0644\u0644\u0628 \u0627\u0644\u062f\u0627\u062e\u0644\u064a)<\/strong><\/p> <ul class=\"wp-block-list\"><li>The smallest part but nutritionally dense<\/li> <li>Contains healthy fats, vitamin E, B vitamins, and minerals<\/li> <li>The &#8220;embryo&#8221; that would grow into a new plant<\/li> <\/ul> <h2 class=\"wp-block-heading\">\u0627\u0644\u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0645\u0646 \u0627\u0644\u062d\u0628\u0648\u0628<\/h2> <p>\u062a\u0634\u0645\u0644 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0642\u0645\u062d \u0648\u0627\u0644\u0630\u0631\u0629 (\u0627\u0644\u0630\u0631\u0629) \u0648\u0627\u0644\u0623\u0631\u0632 \u0648\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0648\u0627\u0644\u0634\u0639\u064a\u0631 \u0648\u0627\u0644\u0643\u064a\u0646\u0648\u0627 \u0648\u0627\u0644\u062f\u062e\u0646 \u0648\u0627\u0644\u062c\u0627\u0648\u062f\u0627\u0631 \u0648\u0627\u0644\u0630\u0631\u0629 \u0627\u0644\u0631\u0641\u064a\u0639\u0629. \u064a\u0645\u0643\u0646 \u0645\u0639\u0627\u0644\u062c\u0629 \u0643\u0644 \u0645\u0646\u0647\u0627 \u0625\u0645\u0627 \u0643\u062d\u0628\u0648\u0628 \u0643\u0627\u0645\u0644\u0629 \u0623\u0648 \u0645\u0646\u062a\u062c\u0627\u062a \u062d\u0628\u0648\u0628 \u0645\u0643\u0631\u0631\u0629.<\/p> <h2 class=\"wp-block-heading\">\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0645\u0642\u0627\u0628\u0644 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0645\u0643\u0631\u0631\u0629: \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629<\/h2> <h3 class=\"wp-block-heading\">\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0643\u0644 \u0634\u064a\u0621<\/h3> <p><strong>\u0645\u0627\u0630\u0627 \u062a\u0634\u0645\u0644:<\/strong> \u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u062c\u0632\u0627\u0621 \u0627\u0644\u062b\u0644\u0627\u062b\u0629 \u0645\u0646 \u0627\u0644\u0646\u0648\u0627\u0629 (\u0627\u0644\u0646\u062e\u0627\u0644\u0629 \u060c \u0627\u0644\u062c\u0631\u062b\u0648\u0645\u0629 \u060c \u0627\u0644\u0633\u0648\u064a\u062f\u0627\u0621)<\/p> <p><strong>\u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629:<\/strong><\/p> <ul class=\"wp-block-list\"><li>High in fiber (up to 4 times more than refined grains)<\/li> <li>Rich in B vitamins, vitamin E, and minerals like magnesium and selenium<\/li> <li>Contains antioxidants and phytochemicals<\/li> <li>Provides healthy fats from the germ<\/li> <\/ul> <p><strong>\u0627\u0644\u0645\u0644\u0645\u0633 \u0648\u0627\u0644\u0630\u0648\u0642:<\/strong> \u0642\u0648\u0627\u0645 \u0623\u0643\u062b\u0631 \u0643\u062b\u0627\u0641\u0629 \u0648\u0645\u0636\u063a\u0627 \u0645\u0639 \u0646\u0643\u0647\u0629 \u0623\u0643\u062b\u0631 \u0646\u0639\u0648\u0645\u0629 \u0648\u062a\u0639\u0642\u064a\u062f\u0627<\/p> <p><strong>\u0635\u0644\u0627\u062d\u064a\u0647:<\/strong> \u0623\u0642\u0635\u0631 \u0628\u0633\u0628\u0628 \u0627\u0644\u0632\u064a\u0648\u062a \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0641\u064a \u0627\u0644\u062c\u0631\u0627\u062b\u064a\u0645 (\u0639\u0627\u062f\u0629 3-6 \u0623\u0634\u0647\u0631)<\/p> <h3 class=\"wp-block-heading\">\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0645\u0643\u0631\u0631\u0629 \u062a\u0632\u064a\u0644 \u0627\u0644\u062a\u063a\u0630\u064a\u0629<\/h3> <p>\u062a\u062e\u062a\u0644\u0641 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0645\u0643\u0631\u0631\u0629 \u0639\u0646 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0645\u0646 \u062d\u064a\u062b \u0625\u0632\u0627\u0644\u0629 \u0628\u0639\u0636 \u0623\u0648 \u0643\u0644 \u0637\u0628\u0642\u0627\u062a \u0627\u0644\u0646\u062e\u0627\u0644\u0629 \u0627\u0644\u062e\u0627\u0631\u062c\u064a\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u0637\u062d\u0646 \u0623\u0648 \u0627\u0644\u0644\u0624\u0644\u0624 \u0623\u0648 \u0627\u0644\u062a\u0644\u0645\u064a\u0639 \u0623\u0648 \u0625\u0632\u0627\u0644\u0629 \u0627\u0644\u062c\u0631\u0627\u062b\u064a\u0645. \u062a\u0642\u0644\u0644 \u0647\u0630\u0647 \u0627\u0644\u0639\u0645\u0644\u064a\u0627\u062a \u0645\u0646 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u062f\u0642\u064a\u0642\u0629 \u060c \u0648\u062a\u0642\u0644\u0644 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0628\u0646\u0633\u0628\u0629 \u226475\u066a \u060c \u0648\u062a\u0642\u0644\u0644 \u0645\u0646 \u0628\u0639\u0636 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0627\u0644\u0646\u062e\u0627\u0644\u0629.<\/p> <p><strong>\u0645\u0627 \u062a\u0645\u062a \u0625\u0632\u0627\u0644\u062a\u0647:<\/strong> \u0627\u0644\u0646\u062e\u0627\u0644\u0629 \u0648\u0627\u0644\u062c\u0631\u062b\u0648\u0645\u0629 (\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0633\u0648\u064a\u062f\u0627\u0621 \u0641\u0642\u0637)<\/p> <p><strong>\u0645\u0627 \u0627\u0644\u0630\u064a \u0641\u0642\u062f\u0647 \u0641\u064a \u0627\u0644\u0645\u0639\u0627\u0644\u062c\u0629:<\/strong><\/p> <ul class=\"wp-block-list\"><li>Up to 75% of fiber<\/li> <li>80% of B vitamins<\/li> <li>Most minerals and antioxidants<\/li> <li>All healthy fats<\/li> <\/ul> <p><strong>\u0645\u0627 \u062a\u0628\u0642\u0649:<\/strong> \u0641\u064a \u0627\u0644\u063a\u0627\u0644\u0628 \u0627\u0644\u0646\u0634\u0627 \u0648\u0628\u0639\u0636 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/p> <p><strong>\u0627\u0644\u0645\u0644\u0645\u0633 \u0648\u0627\u0644\u0630\u0648\u0642:<\/strong> \u0642\u0648\u0627\u0645 \u0646\u0627\u0639\u0645 \u0648\u062e\u0641\u064a\u0641 \u0648\u0631\u0642\u064a\u0642 \u0628\u0646\u0643\u0647\u0629 \u062e\u0641\u064a\u0641\u0629<\/p> <p><strong>\u0635\u0644\u0627\u062d\u064a\u0647:<\/strong> \u0623\u0637\u0648\u0644 (\u062d\u062a\u0649 1 \u0633\u0646\u0629) \u0644\u0623\u0646 \u0627\u0644\u0632\u064a\u0648\u062a \u0642\u062f \u062a\u0645\u062a \u0625\u0632\u0627\u0644\u062a\u0647\u0627<\/p> <figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2025\/09\/whole-vs-refined-nutrition-1-1024x683.jpg\" alt=\"\" class=\"wp-image-18723\" style=\"width:418px;height:auto\" srcset=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-vs-refined-nutrition-1-1024x683.jpg 1024w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-vs-refined-nutrition-1-320x213.jpg 320w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-vs-refined-nutrition-1-768x512.jpg 768w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-vs-refined-nutrition-1-480x320.jpg 480w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-vs-refined-nutrition-1.jpg 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure> <h2 class=\"wp-block-heading\">\u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u0635\u062d\u064a: \u0644\u0645\u0627\u0630\u0627 \u062a\u0641\u0648\u0632 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629<\/h2> <p>\u062a\u0645 \u0631\u0628\u0637 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0628\u0627\u0646\u062e\u0641\u0627\u0636 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0633\u0643\u0631\u064a \u0648\u0627\u0644\u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649.<\/p> <h3 class=\"wp-block-heading\">\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629<\/h3> <p>\u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0645\u0646 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0641\u064a \u062e\u0641\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0641\u064a \u0627\u0644\u062f\u0645 \u0648\u0642\u062f \u062a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628.<\/p> <h3 class=\"wp-block-heading\">\u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645<\/h3> <p>\u062a\u062d\u062a\u0648\u064a \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0639\u0644\u0649 \u0645\u0624\u0634\u0631 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0645\u0643\u0631\u0631\u0629 \u060c \u0645\u0645\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0647\u0627 \u062a\u0633\u0628\u0628 \u0627\u0631\u062a\u0641\u0627\u0639\u0627 \u0623\u0628\u0637\u0623 \u0648\u0623\u0643\u062b\u0631 \u062b\u0628\u0627\u062a\u0627 \u0641\u064a \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645.<\/p> <h3 class=\"wp-block-heading\">\u0635\u062d\u0629 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a<\/h3> <p>\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0645\u0647\u0645\u0629 \u0623\u064a\u0636\u0627 \u0644\u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u0627\u0644\u0633\u0644\u064a\u0645\u0629. \u064a\u0639\u0632\u0632 \u0627\u0644\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0639\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0641\u064a \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0627\u0644\u0647\u0636\u0645 \u0627\u0644\u0635\u062d\u064a \u0648\u0642\u062f \u064a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0633\u0631\u0637\u0627\u0646 \u0627\u0644\u0642\u0648\u0644\u0648\u0646 \u0648\u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645.<\/p> <h3 class=\"wp-block-heading\">\u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0648\u0632\u0646<\/h3> <p>\u062a\u0633\u0627\u0639\u062f\u0643 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0645\u0648\u062c\u0648\u062f \u0641\u064a \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0639\u0644\u0649 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0634\u0628\u0639 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644 \u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0642\u0644\u0644 \u0645\u0646 \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/p> <figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2025\/09\/whole-grain-win-1-1024x683.jpg\" alt=\"\" class=\"wp-image-18728\" style=\"width:482px;height:auto\" srcset=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-grain-win-1-1024x683.jpg 1024w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-grain-win-1-320x213.jpg 320w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-grain-win-1-768x512.jpg 768w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-grain-win-1-480x320.jpg 480w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-grain-win-1.jpg 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure> <h2 class=\"wp-block-heading\">\u0645\u0627\u0630\u0627 \u0639\u0646 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0645\u062e\u0635\u0628\u0629\u061f<\/h2> <p>\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0645\u062e\u0635\u0628\u0629 \u0647\u064a \u062d\u0628\u0648\u0628 \u0645\u0643\u0631\u0631\u0629 \u0645\u062f\u0639\u0645\u0629 \u0628\u0645\u063a\u0630\u064a\u0627\u062a \u0625\u0636\u0627\u0641\u064a\u0629. \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646\u0647 \u064a\u0645\u0643\u0646 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0627\u0644\u0645\u0641\u0642\u0648\u062f\u0629 \u0641\u064a \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0643\u0631\u064a\u0631 \u060c \u0625\u0644\u0627 \u0623\u0646\u0647 \u0644\u0627 \u064a\u062a\u0645 \u0627\u0633\u062a\u0628\u062f\u0627\u0644 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0645\u0641\u0642\u0648\u062f\u0629.<\/p> <p>\u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0627\u0644\u062a\u062e\u0635\u064a\u0628 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0628\u0639\u0636 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u060c \u0625\u0644\u0627 \u0623\u0646\u0647 \u0644\u064a\u0633 \u062d\u0644\u0627 \u0645\u062b\u0627\u0644\u064a\u0627:<\/p> <ul class=\"wp-block-list\"><li><strong>What&#8217;s added back:<\/strong> Iron, thiamine, riboflavin, niacin, and folic acid<\/li> <li><strong>What&#8217;s still missing:<\/strong> Fiber, vitamin E, magnesium, and many antioxidants<\/li> <li><strong>The bottom line:<\/strong> Enriched grains are better than non-enriched refined grains, but whole grains are still the healthiest choice<\/li> <\/ul> <h2 class=\"wp-block-heading\">\u0627\u0644\u062a\u0648\u0635\u064a\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u0631\u0633\u0645\u064a\u0629<\/h2> <p>\u062a\u0648\u0635\u064a \u062c\u0645\u0639\u064a\u0629 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u0629 \u0628\u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0648\u0627\u0644\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 51\u066a \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0645\u0642\u0627\u0628\u0644 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0645\u0643\u0631\u0631\u0629 \u060c \u0648\u062a\u0642\u062a\u0631\u062d \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062b\u0644\u0627\u062b \u062d\u0628\u0648\u0628 \u0643\u0627\u0645\u0644\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0643\u0644 \u064a\u0648\u0645.<\/p> <p>\u062a\u0648\u0635\u064a \u0627\u0644\u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u064a\u0646 \u0628\u0623\u0646 \u062a\u0634\u0643\u0644 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0646\u0635\u0641 \u0645\u0627 \u0644\u0627 \u064a\u0642\u0644 \u0639\u0646 \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u062a\u064a \u0646\u0633\u062a\u0647\u0644\u0643\u0647\u0627 \u060c \u0644\u0643\u0646 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u062a\u0638\u0647\u0631 \u0623\u0646 \u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0627\u0633 \u0644\u0627 \u064a\u0633\u062a\u0648\u0641\u0648\u0646 \u0647\u0630\u0647 \u0627\u0644\u062a\u0648\u0635\u064a\u0629.<\/p> <h2 class=\"wp-block-heading\">\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u063a\u0644\u0648\u062a\u064a\u0646: \u0627\u0639\u062a\u0628\u0627\u0631 \u062e\u0627\u0635<\/h2> <p>\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0645\u0631\u0636 \u0627\u0644\u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0647\u0636\u0645\u064a\u0629 \u0623\u0648 \u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u063a\u0644\u0648\u062a\u064a\u0646 \u063a\u064a\u0631 \u0627\u0644\u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0647\u0636\u0645\u064a\u0629 \u060c \u0641\u0625\u0646 \u062a\u062c\u0646\u0628 \u0627\u0644\u0642\u0645\u062d \u0648\u0627\u0644\u0634\u0639\u064a\u0631 \u0648\u0627\u0644\u062c\u0627\u0648\u062f\u0627\u0631 \u0623\u0645\u0631 \u0636\u0631\u0648\u0631\u064a. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u062a\u0648\u062c\u062f \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u063a\u0644\u0648\u062a\u064a\u0646.<\/p> <h3 class=\"wp-block-heading\">\u062a\u0634\u0645\u0644 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u063a\u0644\u0648\u062a\u064a\u0646 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0645\u0627 \u064a\u0644\u064a:<\/h3> <ul class=\"wp-block-list\"><li><strong>Rice<\/strong> (brown rice is the whole grain version)<\/li> <li><strong>Corn<\/strong> (choose whole kernel corn or products made from whole corn)<\/li> <li><strong>Quinoa<\/strong> (technically a seed, but used like a grain)<\/li> <li><strong>Oats<\/strong> (choose certified gluten-free to avoid cross-contamination)<\/li> <li><strong>Buckwheat<\/strong> (despite the name, it&#8217;s gluten-free and actually a grass)<\/li> <li><strong>Millet<\/strong><\/li> <li><strong>Teff<\/strong><\/li> <li><strong>Sorghum<\/strong><\/li> <li><strong>Amaranth<\/strong><\/li> <\/ul> <h3 class=\"wp-block-heading\">\u0627\u0644\u062a\u062d\u062f\u064a \u0627\u0644\u062e\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u063a\u0644\u0648\u062a\u064a\u0646<\/h3> <p>\u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u0644\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u063a\u0644\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0647\u062f\u0641 \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0623\u0646 88\u066a \u0645\u0646 \u0627\u0644\u0645\u0646\u062a\u062c\u0627\u062a \u0644\u0627 \u062a\u0642\u062f\u0645 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u060c \u0648 79\u066a \u0645\u0646\u0647\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631. \u062a\u062d\u062a\u0648\u064a \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0645\u062e\u0627\u0628\u0632 \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u063a\u0644\u0648\u062a\u064a\u0646 \u0623\u064a\u0636\u0627 \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0633\u0643\u0631 \u0648\u0627\u0644\u0645\u0644\u062d \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0643\u0631\u0631\u0629.<\/p> <p>\u062a\u0635\u0646\u0639 \u0645\u0639\u0638\u0645 \u0627\u0644\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u062a\u062c\u0627\u0631\u064a\u0629 \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u063a\u0644\u0648\u062a\u064a\u0646 \u0645\u0646 \u0627\u0644\u062f\u0642\u064a\u0642 \u0627\u0644\u0645\u0643\u0631\u0631 (\u062e\u0627\u0635\u0629 \u062f\u0642\u064a\u0642 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0623\u0628\u064a\u0636) \u060c \u0644\u0630\u0644\u0643 \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u064a\u0641\u0648\u062a \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0628\u0639\u0648\u0646 \u0646\u0638\u0627\u0645\u0627 \u063a\u0630\u0627\u0626\u064a\u0627 \u062e\u0627\u0644\u064a\u0627 \u0645\u0646 \u0627\u0644\u063a\u0644\u0648\u062a\u064a\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629.<\/p> <h2 class=\"wp-block-heading\">\u0643\u064a\u0641\u064a\u0629 \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629<\/h2> <p><strong>\u0627\u0642\u0631\u0623 \u0642\u0648\u0627\u0626\u0645 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0628\u0639\u0646\u0627\u064a\u0629:<\/strong><\/p> <ul class=\"wp-block-list\"><li>Look for &#8220;whole&#8221; as the first word (whole wheat, whole oats, whole corn)<\/li> <li>Watch out for misleading terms like &#8220;wheat flour&#8221; (this is refined) or &#8220;multigrain&#8221; (doesn&#8217;t guarantee whole grains)<\/li> <\/ul> <p><strong>\u0627\u0628\u062d\u062b \u0639\u0646 \u0637\u0648\u0627\u0628\u0639 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629:<\/strong> \u064a\u0648\u0641\u0631 \u0645\u062c\u0644\u0633 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0637\u0648\u0627\u0628\u0639 \u062a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629<\/p> <p><strong>\u062a\u062d\u0642\u0642 \u0645\u0646 \u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0623\u0644\u064a\u0627\u0641:<\/strong> \u062a\u062d\u062a\u0648\u064a \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0639\u0627\u062f\u0629 \u0639\u0644\u0649 3 \u062c\u0631\u0627\u0645\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0644\u0643\u0644 \u0648\u062c\u0628\u0629<\/p> <figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2025\/09\/how-to-choose-whole-grains-1024x683.jpg\" alt=\"\" class=\"wp-image-18729\" style=\"width:486px;height:auto\" srcset=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/how-to-choose-whole-grains-1024x683.jpg 1024w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/how-to-choose-whole-grains-320x213.jpg 320w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/how-to-choose-whole-grains-768x512.jpg 768w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/how-to-choose-whole-grains-480x320.jpg 480w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/how-to-choose-whole-grains.jpg 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure> <h2 class=\"wp-block-heading\">\u0625\u062c\u0631\u0627\u0621 \u0627\u0644\u062a\u0628\u062f\u064a\u0644: \u0646\u0635\u0627\u0626\u062d \u0639\u0645\u0644\u064a\u0629<\/h2> <ol class=\"wp-block-list\"><li><strong>Start gradually:<\/strong> Replace one refined grain product at a time<\/li> <li><strong>Try different varieties:<\/strong> Brown rice, whole wheat pasta, steel-cut oats<\/li> <li><strong>Experiment with new grains:<\/strong> Quinoa, barley, farro, or bulgur<\/li> <li><strong>Mix and match:<\/strong> Combine white and brown rice initially for taste adjustment<\/li> <li><strong>Focus on breakfast:<\/strong> Switch to whole grain cereals, oatmeal, or whole wheat toast<\/li> <\/ol> <h2 class=\"wp-block-heading\">\u0627\u0644\u062e\u0644\u0627\u0635\u0629<\/h2> <p>The evidence is clear: whole grains offer a &#8220;complete package&#8221; of health benefits, unlike refined grains, which are stripped of valuable nutrients in the refining process. While refined grains may create lighter, fluffier baked goods, choosing whole grains provides significantly more nutrition and long-term health benefits.<\/p> <p>\u064a\u0639\u062f \u0627\u0644\u062a\u062d\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0623\u062d\u062f \u0623\u0628\u0633\u0637 \u0627\u0644\u062a\u063a\u064a\u064a\u0631\u0627\u062a \u0648\u0623\u0643\u062b\u0631\u0647\u0627 \u062a\u0623\u062b\u064a\u0631\u0627 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0625\u062c\u0631\u0627\u0624\u0647\u0627 \u0644\u062a\u062d\u0633\u064a\u0646 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0648\u0635\u062d\u062a\u0643 \u0627\u0644\u0639\u0627\u0645\u0629.<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u0627\u0644\u0645\u0635\u0627\u062f\u0631<\/h2> <ol class=\"wp-block-list\"><li>Harvard T.H. Chan School of Public Health &#8211; The Nutrition Source: Whole Grains. Retrieved from https:\/\/nutritionsource.hsph.harvard.edu\/what-should-you-eat\/whole-grains\/<\/li> <li>U.S. Department of Agriculture &#8211; MyPlate.gov: Grains Group. Retrieved from https:\/\/www.myplate.gov\/eat-healthy\/grains<\/li> <li>American Heart Association: &#8220;Get to Know Grains: Why You Need Them, and What to Look For&#8221; (June 25, 2024). Retrieved from https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/nutrition-basics\/whole-grains-refined-grains-and-dietary-fiber<\/li> <li>Mayo Clinic: &#8220;Whole grains: Hearty options for a healthy diet&#8221; (2024). Retrieved from https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/whole-grains\/art-20047826<\/li> <li>National Center for Biotechnology Information: &#8220;Whole and Refined Grains and Health\u2014Evidence Supporting &#8216;Make Half Your Grains Whole'&#8221; PMC7231599. Retrieved from https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7231599\/<\/li> <li>American Society for Nutrition: &#8220;Farm-to-table study reveals why whole grains are healthiest&#8221; (August 30, 2024). Retrieved from https:\/\/nutrition.org\/farm-to-table-study-reveals-why-whole-grains-are-healthiest\/<\/li> <li>The Whole Grains Council: &#8220;What&#8217;s a Whole Grain? A Refined Grain?&#8221; Retrieved from https:\/\/wholegrainscouncil.org\/whole-grains-101\/whats-whole-grain-refined-grain<\/li> <li>Celiac Disease Foundation: &#8220;Gluten-Free Foods.&#8221; Retrieved from https:\/\/celiac.org\/gluten-free-living\/gluten-free-foods\/<\/li> <li>WebMD: &#8220;8 Foods High in Gluten and Why You Should Avoid Them&#8221; (October 23, 2023). Retrieved from https:\/\/www.webmd.com\/diet\/foods-high-in-gluten<\/li> <\/ol> ","protected":false},"excerpt":{"rendered":"<p>\u0644\u0645\u0627\u0630\u0627 \u0627\u0644\u0641\u0631\u0642 \u0645\u0647\u0645 \u0644\u0635\u062d\u062a\u0643 \u064a\u0648\u0635\u064a \u062e\u0628\u0631\u0627\u0621 \u0627\u0644\u0635\u062d\u0629 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0628\u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0639\u0644\u0649 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0645\u0643\u0631\u0631\u0629 \u060c \u0648\u0644\u0643\u0646 \u0645\u0627 \u0627\u0644\u0630\u064a \u064a\u062c\u0639\u0644\u0647\u0627 \u0645\u062e\u062a\u0644\u0641\u0629 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":18717,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"narrow-width-container","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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