{"id":3726,"date":"2023-08-29T16:17:13","date_gmt":"2023-08-29T16:17:13","guid":{"rendered":"https:\/\/fitolympia.com\/?p=3726"},"modified":"2023-08-29T16:17:16","modified_gmt":"2023-08-29T16:17:16","slug":"15-foods-that-boost-the-immune-system","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/15-foods-that-boost-the-immune-system\/","title":{"rendered":"15 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u0639\u0632\u0632 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u064a"},"content":{"rendered":"<\/p>\n<h2><a>\u0645\u0639\u0632\u0632\u0627\u062a \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u064a<\/a><\/h2>\n<p>\u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0625\u0637\u0639\u0627\u0645 \u062c\u0633\u0645\u0643 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0642\u0648\u0629 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u064a.<\/p>\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0628\u062d\u062b \u0639\u0646 \u0637\u0631\u0642 \u0644\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0646\u0632\u0644\u0627\u062a \u0627\u0644\u0628\u0631\u062f \u0648\u0627\u0644\u0627\u0646\u0641\u0644\u0648\u0646\u0632\u0627 \u0648\u063a\u064a\u0631\u0647\u0627 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a\u060c \u0641\u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u062e\u0637\u0648\u062a\u0643 \u0627\u0644\u0623\u0648\u0644\u0649 \u0647\u064a \u0632\u064a\u0627\u0631\u0629 \u0645\u062a\u062c\u0631 \u0627\u0644\u0628\u0642\u0627\u0644\u0629 \u0627\u0644\u0645\u062d\u0644\u064a. \u062e\u0637\u0637 \u0644\u0648\u062c\u0628\u0627\u062a\u0643 \u0644\u062a\u0634\u0645\u0644 \u0647\u0630\u0647 \u0627\u0644\u062a\u0639\u0632\u064a\u0632\u0627\u062a \u0627\u0644\u0642\u0648\u064a\u0629 \u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u0629 \u0627\u0644\u0640 15.<\/p>\n<h3>\u0645\u0644\u0627\u062d\u0638\u0629 \u0647\u0627\u0645\u0629<\/h3>\n<p>\u0644\u0627 \u062a\u0643\u0645\u0644\u0629 \u0639\u0644\u0627\u062c \u0623\u0648 \u0645\u0646\u0639 \u0627\u0644\u0645\u0631\u0636.<\/p>\n<p>\u0645\u0639 \u062c\u0627\u0626\u062d\u0629 \u0627\u0644\u0641\u064a\u0631\u0648\u0633 \u0627\u0644\u062a\u0627\u062c\u064a COVID-19 \u0644\u0639\u0627\u0645 2019\u060c \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0623\u0646 \u0646\u0641\u0647\u0645 \u0623\u0646\u0647 \u0644\u0627 \u064a\u0645\u0643\u0646 \u0644\u0623\u064a \u0645\u0643\u0645\u0644 \u063a\u0630\u0627\u0626\u064a \u0623\u0648 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0623\u0648 \u0623\u064a \u062a\u0639\u062f\u064a\u0644 \u0646\u0645\u0637 \u062d\u064a\u0627\u0629 \u0622\u062e\u0631 \u063a\u064a\u0631 \u0627\u0644\u0627\u0628\u062a\u0639\u0627\u062f \u0627\u0644\u062c\u0633\u062f\u064a\u060c \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u0633\u0645 \u0627\u0644\u0627\u0628\u062a\u0639\u0627\u062f \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a\u060c \u0648\u0645\u0645\u0627\u0631\u0633\u0627\u062a \u0627\u0644\u0646\u0638\u0627\u0641\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u062d\u0645\u0627\u064a\u062a\u0643 \u0645\u0646 COVID-19.<\/p>\n<p>\u062d\u0627\u0644\u064a\u0627, \u0644\u0627 \u064a\u0648\u062c\u062f \u0628\u062d\u062b \u064a\u062f\u0639\u0645 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0623\u064a \u0645\u0644\u062d\u0642 \u0644\u0644\u062d\u0645\u0627\u064a\u0629 \u0645\u0646 COVID-19 \u0639\u0644\u0649 \u0648\u062c\u0647 \u0627\u0644\u062a\u062d\u062f\u064a\u062f.<\/p>\n<h2><a>1- \u0627\u0644\u062d\u0645\u0636\u064a\u0627\u062a<\/a><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/04\/1-Citrus-fruits-1296x728-body.jpg?w=1155&amp;h=1528\" alt=\"wedges of grapefruit, lime, orange, and lemon on top of a turquoise table\" \/><\/figure>\n<p>\u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0627\u0633 \u062a\u062a\u062d\u0648\u0644 \u0645\u0628\u0627\u0634\u0631\u0629 \u0625\u0644\u0649\u00a0<a href=\"https:\/\/www.healthline.com\/nutrition\/does-vitamin-c-help-with-colds\">\u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062c)<\/a>\u00a0\u0628\u0639\u062f \u0623\u0646 \u0643\u0646\u062a \u0642\u062f \u0627\u0634\u062a\u0639\u0644\u062a \u0627\u0644\u0628\u0631\u062f. \u0647\u0630\u0627 \u0644\u0623\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u0629 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643.<\/p>\n<p>\u0648\u064a\u0639\u062a\u0642\u062f \u0623\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062c) \u0644\u0632\u064a\u0627\u062f\u0629 \u0625\u0646\u062a\u0627\u062c \u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u062f\u0645 \u0627\u0644\u0628\u064a\u0636\u0627\u0621, \u0627\u0644\u062a\u064a \u0647\u064a \u0627\u0644\u0645\u0641\u062a\u0627\u062d \u0644\u0645\u0643\u0627\u0641\u062d\u0629 \u0627\u0644\u0639\u062f\u0648\u0649.<\/p>\n<p>\u062a\u0642\u0631\u064a\u0628\u0627 \u062c\u0645\u064a\u0639 \u0627\u0644\u062d\u0645\u0636\u064a\u0627\u062a \u0647\u064a \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062c). \u0645\u0639 \u0645\u062b\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u0645\u062a\u0646\u0648\u0639\u0629 \u0644\u0644\u0627\u062e\u062a\u064a\u0627\u0631 \u0645\u0646 \u0628\u064a\u0646\u0647\u0627\u060c \u0641\u0625\u0646\u0647 \u0645\u0646 \u0627\u0644\u0633\u0647\u0644 \u0625\u0636\u0627\u0641\u0629 \u0636\u063a\u0637\u0629 \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0625\u0644\u0649 \u0623\u064a \u0648\u062c\u0628\u0629.<\/p>\n<p>\u0648\u062a\u0634\u0645\u0644 \u0627\u0644\u062d\u0645\u0636\u064a\u0627\u062a \u0634\u0639\u0628\u064a\u0629:<\/p>\n<ul>\n<li><a href=\"https:\/\/www.healthline.com\/nutrition\/10-benefits-of-grapefruit\">\u0627\u0644\u062c\u0631\u064a\u0628 \u0641 \u0631\u0648\u062a<\/a><\/li>\n<li><a href=\"https:\/\/www.healthline.com\/nutrition\/foods\/oranges\">\u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644<\/a><\/li>\n<li><a href=\"https:\/\/www.healthline.com\/nutrition\/clementine-nutrition\">\u0643\u0644\u064a\u0645\u0646\u062a\u064a\u0646\u0633<\/a><\/li>\n<li><a href=\"https:\/\/www.healthline.com\/nutrition\/tangerine-vs-clementine\">\u0627\u0644\u064a\u0648\u0633\u0641\u064a<\/a><\/li>\n<li><a href=\"https:\/\/www.healthline.com\/nutrition\/6-lemon-health-benefits\">\u0627\u0644\u0644\u064a\u0645\u0648\u0646<\/a><\/li>\n<li><a href=\"https:\/\/www.healthline.com\/nutrition\/limes\">\u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0627\u0644\u062d\u0627\u0645\u0636<\/a><\/li>\n<\/ul>\n<p>\u0644\u0623\u0646 \u062c\u0633\u0645\u0643 \u0644\u0627 \u064a\u0646\u062a\u062c \u0623\u0648 \u064a\u062e\u0632\u0646\u0647\u060c \u0641\u0623\u0646\u062a \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 C \u064a\u0648\u0645\u064a\u0627\u064b \u0645\u0646 \u0623\u062c\u0644 \u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0627\u0644\u0635\u062d\u0629. \u0627\u0644\u0645\u0628\u0644\u063a \u0627\u0644\u064a\u0648\u0645\u064a \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647 \u0644\u0645\u0639\u0638\u0645 \u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u0647\u0648:<\/p>\n<ul>\n<li>75 \u0645\u0644\u063a \u0644\u0644\u0646\u0633\u0627\u0621<\/li>\n<li>90 \u0645\u0644\u063a \u0644\u0644\u0631\u062c\u0627\u0644<\/li>\n<\/ul>\n<p>\u0625\u0630\u0627 \u0627\u062e\u062a\u0631\u062a \u0644\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629, \u062a\u062c\u0646\u0628 \u062a\u0646\u0627\u0648\u0644 \u0623\u0643\u062b\u0631 \u0645\u0646 2,000 \u0645\u0644\u0644\u064a\u063a\u0631\u0627\u0645 (\u0645\u0644\u063a) \u0641\u064a \u0627\u0644\u064a\u0648\u0645.<\/p>\n<p>\u0636\u0639 \u0641\u064a \u0627\u0639\u062a\u0628\u0627\u0631\u0643 \u0623\u064a\u0636\u064b\u0627 \u0623\u0646\u0647 \u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 C \u0642\u062f \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0645\u0646 \u0627\u0644\u0628\u0631\u062f \u0627\u0644\u0623\u0633\u0631\u0639 \u060c \u0641\u0644\u0627 \u064a\u0648\u062c\u062f \u062f\u0644\u064a\u0644 \u062d\u062a\u0649 \u0627\u0644\u0622\u0646 \u0639\u0644\u0649 \u0623\u0646\u0647 \u0641\u0639\u0627\u0644 \u0636\u062f\u00a0<a href=\"https:\/\/www.healthline.com\/health\/coronavirus-covid-19\">\u0627\u0644\u0641\u064a\u0631\u0648\u0633 \u0627\u0644\u062a\u0627\u062c\u064a \u0627\u0644\u062c\u062f\u064a\u062f<\/a>\u060c SARS-CoV-2.<\/p>\n<h2><a>2. \u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u0623\u062d\u0645\u0631<\/a><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/04\/2-Red-bell-peppers-1296x728-body.jpg?w=1155&amp;h=1528\" alt=\"14 red bell peppers on top of a dark wood table\" \/><\/figure>\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u062a\u0642\u062f \u0623\u0646 \u0627\u0644\u062d\u0645\u0636\u064a\u0627\u062a \u0644\u062f\u064a\u0647\u0627 \u0623\u0643\u062b\u0631 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062c) \u0645\u0646 \u0623\u064a \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0623\u0648 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a\u060c \u0648\u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649. \u0623\u0648\u0642\u064a\u0629\u00a0<a href=\"https:\/\/www.healthline.com\/nutrition\/foods\/bell-peppers\">\u0644\u0644\u0623\u0648\u0646\u0635\u0629, \u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u0623\u062d\u0645\u0631<\/a>\u00a0\u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 3 \u0645\u0631\u0627\u062a \u0628\u0642\u062f\u0631 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 C (127 mgTrusted \u0627\u0644\u0645\u0635\u062f\u0631) \u0645\u062b\u0644 \u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644 \u0641\u0644\u0648\u0631\u064a\u062f\u0627 (45 mgTrusted Source). \u0627\u0646\u0647\u0645 \u0623\u064a\u0636\u0627 \u0645\u0635\u062f\u0631 \u063a\u0646\u064a \u0645\u0646\u00a0<a href=\"https:\/\/www.healthline.com\/health\/beta-carotene-benefits\">\u0628\u064a\u062a\u0627 \u0643\u0627\u0631\u0648\u062a\u064a\u0646<\/a>.<\/p>\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u064a\u060c \u0642\u062f \u064a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 C\u00a0<a href=\"https:\/\/www.healthline.com\/health\/4-best-vitamins-for-skin\">\u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0628\u0634\u0631\u0629.<\/a>\u00a0\u064a\u0633\u0627\u0639\u062f \u0628\u064a\u062a\u0627 \u0643\u0627\u0631\u0648\u062a\u064a\u0646\u060c \u0627\u0644\u0630\u064a \u064a\u062d\u0648\u0644\u0647 \u062c\u0633\u0645\u0643 \u0625\u0644\u0649 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u0623)\u060c \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0639\u064a\u0646\u064a\u0643 \u0648\u0628\u0634\u0631\u062a\u0643.<\/p>\n<h2><a>3- \u0628\u0631\u0648\u0643\u0648\u0644\u064a<\/a><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/04\/3-Broccoli-1296x728-body.jpg?w=1155&amp;h=1528\" alt=\"hands holding up a bowl full of broccoli\" \/><\/figure>\n<p><a href=\"https:\/\/www.healthline.com\/nutrition\/benefits-of-broccoli\">\u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a<\/a>\u00a0\u0647\u0648 \u0627\u0644\u0633\u0648\u0628\u0631 \u0645\u0639 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646. \u0645\u0639\u0628\u0623\u0629 \u0645\u0639 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a A, C, \u0648E, \u0641\u0636\u0644\u0627 \u0639\u0646\u00a0<a href=\"https:\/\/www.healthline.com\/nutrition\/why-is-fiber-good-for-you\">\u0627\u0644\u0623\u0644\u064a\u0627\u0641<\/a>\u00a0\u0648\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0643\u0633\u062f\u0629 \u0627\u0644\u0623\u062e\u0631\u0649, \u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a \u0647\u0648 \u0648\u0627\u062d\u062f \u0645\u0646 \u0623\u0635\u062d \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u064a\u0645\u0643\u0646\u0643 \u0648\u0636\u0639 \u0639\u0644\u0649 \u0644\u0648\u062d\u0629 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643.<\/p>\n<p>\u0625\u0646 \u0645\u0641\u062a\u0627\u062d \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0642\u0648\u062a\u0647\u0627 \u0633\u0644\u064a\u0645\u0629 \u0647\u0648 \u0637\u0647\u064a\u0647\u0627 \u0623\u0642\u0644 \u0642\u062f\u0631 \u0645\u0645\u0643\u0646 &#8211; \u0623\u0648 \u0627\u0644\u0623\u0641\u0636\u0644 \u0645\u0646 \u0630\u0644\u0643\u060c \u0644\u064a\u0633 \u0639\u0644\u0649 \u0627\u0644\u0625\u0637\u0644\u0627\u0642. \u0648\u0642\u062f \u0623\u0638\u0647\u0631\u062a \u0645\u0635\u062f\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0627\u0644\u0645\u0648\u062b\u0648\u0642 \u0628\u0647\u0627 \u0623\u0646 \u062a\u0628\u062e\u064a\u0631 \u0647\u0648 \u0623\u0641\u0636\u0644 \u0648\u0633\u064a\u0644\u0629 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0641\u064a \u0627\u0644\u063a\u0630\u0627\u0621.<\/p>\n<h2><a>4. \u0627\u0644\u062b\u0648\u0645<\/a><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/04\/4.Garlic-1296x728-body.jpg?w=1155&amp;h=1528\" alt=\"cloves of garlic on a wood table\" \/><\/figure>\n<p><a href=\"https:\/\/www.healthline.com\/nutrition\/11-proven-health-benefits-of-garlic\">\u0627\u0644\u062b\u0648\u0645<\/a>\u00a0\u0645\u0648\u062c\u0648\u062f \u0641\u064a \u0643\u0644 \u0627\u0644\u0645\u0623\u0643\u0648\u0644\u0627\u062a \u062a\u0642\u0631\u064a\u0628\u0627 \u0641\u064a \u0627\u0644\u0639\u0627\u0644\u0645. \u0648\u064a\u0636\u064a\u0641 \u0642\u0644\u064a\u0644\u0627 \u0632\u064a\u0646\u063a \u0625\u0644\u0649 \u0627\u0644\u0637\u0639\u0627\u0645 \u0648\u0627\u0646\u0647\u0627 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0644\u0635\u062d\u062a\u0643.<\/p>\n<p>\u0648\u0642\u062f \u0627\u0639\u062a\u0631\u0641\u062a \u0627\u0644\u062d\u0636\u0627\u0631\u0627\u062a \u0627\u0644\u0645\u0628\u0643\u0631\u0629 \u0628\u0642\u064a\u0645\u062a\u0647\u0627 \u0641\u064a \u0645\u0643\u0627\u0641\u062d\u0629 \u0627\u0644\u0639\u062f\u0648\u0649. \u0643\u0645\u0627 \u0642\u062f \u064a\u0628\u0637\u0626 \u0627\u0644\u062b\u0648\u0645 \u0645\u0646 \u062a\u0635\u0644\u0628 \u0627\u0644\u0634\u0631\u0627\u064a\u064a\u0646\u060c \u0648\u0647\u0646\u0627\u0643\u00a0<a href=\"https:\/\/www.nccih.nih.gov\/health\/garlic\" target=\"_blank\" rel=\"noreferrer noopener\">\u0623\u062f\u0644\u0629 \u0636\u0639\u064a\u0641\u0629 \u0639\u0644\u0649<\/a>\u00a0\u0623\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062e\u0641\u0636 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645.<\/p>\n<p>\u064a\u0628\u062f\u0648 \u0623\u0646\u00a0<a href=\"https:\/\/www.healthline.com\/nutrition\/garlic-fights-colds-and-flu\">\u062e\u0635\u0627\u0626\u0635 \u0627\u0644\u062b\u0648\u0645 \u0627\u0644\u0645\u0639\u0632\u0632\u0629 \u0644\u0644\u0645\u0646\u0627\u0639\u0629<\/a>\u00a0\u062a\u0623\u062a\u064a \u0645\u0646 \u062a\u0631\u0643\u064a\u0632 \u0643\u0628\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0631\u0643\u0628\u0627\u062a \u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0643\u0628\u0631\u064a\u062a \u060c \u0645\u062b\u0644 \u0627\u0644\u0623\u0644\u064a\u0633\u064a\u0646. \u0643\u064a\u0641\u064a\u0629 \u0642\u0634\u0631: \u0627\u0644\u062b\u0648\u064500:00 \u0645\u0646 01:35Volume 0% 00:0001:35<\/p>\n<h2><a>5. \u0627\u0644\u0632\u0646\u062c\u0628\u064a\u0644<\/a><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/04\/5-ginger-1296x728-body.jpg?w=1155&amp;h=1528\" alt=\"slices of ginger on a dark wood table table\" \/><\/figure>\n<p><a href=\"https:\/\/www.healthline.com\/nutrition\/11-proven-benefits-of-ginger\">\u0627\u0644\u0632\u0646\u062c\u0628\u064a\u0644<\/a>\u00a0\u0647\u0648 \u0639\u0646\u0635\u0631 \u0622\u062e\u0631 \u064a\u0644\u062c\u0623 \u0625\u0644\u064a\u0647 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0631\u0636\u0649 \u0628\u0639\u062f \u0623\u0646 \u064a\u0645\u0631\u0636\u0648\u0646. \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0632\u0646\u062c\u0628\u064a\u0644 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u060c \u0627\u0644\u0630\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u062d\u0644\u0642 \u0648\u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u064a\u0629. \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0632\u0646\u062c\u0628\u064a\u0644 \u0645\u0639 \u0627\u0644\u063a\u062b\u064a\u0627\u0646 \u0623\u064a\u0636\u0627.<\/p>\n<p>\u0641\u064a \u062d\u064a\u0646 \u0623\u0646\u0647\u0627 \u062a\u0633\u062a\u062e\u062f\u0645 \u0641\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062d\u0644\u0648\u064a\u0627\u062a \u0627\u0644\u062d\u0644\u0648\u0629\u060c \u0648\u0627\u0644\u0632\u0646\u062c\u0628\u064a\u0644 \u062d\u0632\u0645 \u0628\u0639\u0636 \u0627\u0644\u062d\u0631\u0627\u0631\u0629 \u0641\u064a \u0634\u0643\u0644 \u0627\u0644\u0632\u0646\u062c\u0628\u064a\u0644\u060c \u0648\u0647\u0648 \u0642\u0631\u064a\u0628 \u0645\u0646 \u0627\u0644\u0643\u0627\u0628\u0633\u0627\u064a\u0633\u064a\u0646.<\/p>\n<p>\u0627\u0644\u0632\u0646\u062c\u0628\u064a\u0644 \u0642\u062f \u064a\u0642\u0644\u0644 \u0623\u064a\u0636\u0627 \u0645\u0646 \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0645\u0632\u0645\u0646 \u0627\u0644\u0645\u0635\u062f\u0631 \u0627\u0644\u0645\u0648\u062b\u0648\u0642 \u0628\u0647 \u0648\u0631\u0628\u0645\u0627 \u062d\u062a\u0649 \u062a\u0645\u062a\u0644\u0643 \u062e\u0635\u0627\u0626\u0635 \u062e\u0641\u0636 \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0627\u0644\u0645\u0635\u062f\u0631.<\/p>\n<h2><a>6. \u0627\u0644\u0633\u0628\u0627\u0646\u062e<\/a><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/04\/6-Spinach-1296x728-body.jpg?w=1155&amp;h=1528\" alt=\"spinach leaves in a silver pot with a handle\" \/><\/figure>\n<p><a href=\"https:\/\/www.healthline.com\/nutrition\/foods\/spinach\">\u0627\u0644\u0633\u0628\u0627\u0646\u062e<\/a>\u00a0\u062c\u0639\u0644\u062a \u0642\u0627\u0626\u0645\u062a\u0646\u0627 \u0644\u064a\u0633 \u0641\u0642\u0637 \u0644\u0623\u0646\u0647\u0627 \u063a\u0646\u064a\u0629 \u0641\u064a \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062c) &#8212; \u0627\u0646\u0647\u0627 \u0645\u0639\u0628\u0623\u0629 \u0623\u064a\u0636\u0627 \u0645\u0639 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0643\u0633\u062f\u0629 \u0648\u0628\u064a\u062a\u0627 \u0643\u0627\u0631\u0648\u062a\u064a\u0646 \u060c \u0648\u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0632\u064a\u062f \u0645\u0646 \u0642\u062f\u0631\u0629 \u0645\u0643\u0627\u0641\u062d\u0629 \u0627\u0644\u0639\u062f\u0648\u0649 \u0641\u064a \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u0629 \u0644\u062f\u064a\u0646\u0627.<\/p>\n<p>\u0639\u0644\u0649 \u063a\u0631\u0627\u0631 \u0627\u0644\u0642\u0631\u0646\u0628\u064a\u0637\u060c \u0627\u0644\u0633\u0628\u0627\u0646\u062e \u0647\u0648 \u0623\u0635\u062d \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0645 \u0637\u0647\u064a\u0647 \u0623\u0642\u0644 \u0642\u062f\u0631 \u0645\u0645\u0643\u0646 \u0628\u062d\u064a\u062b \u064a\u062d\u062a\u0641\u0638 \u0628\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u064a\u062c\u0639\u0644 \u0627\u0644\u0637\u0647\u064a \u0627\u0644\u062e\u0641\u064a\u0641 \u0645\u0646 \u0627\u0644\u0633\u0647\u0644 \u0627\u0645\u062a\u0635\u0627\u0635 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u0623) \u0648\u064a\u0633\u0645\u062d \u0628\u0625\u0637\u0644\u0627\u0642 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u063a\u0630\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u0645\u0646 \u062d\u0645\u0636 \u0627\u0644\u0623\u0648\u0643\u0633\u064a\u0644\u064a\u0643\u060c \u0648\u0647\u0648 \u0645\u0636\u0627\u062f \u0644\u0644\u0645\u063a\u0630\u064a\u0627\u062a.<\/p>\n<h2><a>7. \u0627\u0644\u0632\u0628\u0627\u062f\u064a<\/a><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/04\/7-Yogurt-1296x728-body.jpg?w=1155&amp;h=1528\" alt=\"yogurt topped with seeds and granola and placed in a small white and blue floral bowl\" \/><\/figure>\n<p>\u0627\u0628\u062d\u062b \u0639\u0646\u00a0<a href=\"https:\/\/www.healthline.com\/nutrition\/foods\/yogurt\">\u0627\u0644\u0632\u0628\u0627\u062f\u064a<\/a>\u00a0\u0627\u0644\u0630\u064a \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0639\u0628\u0627\u0631\u0629 &#8220;\u062b\u0642\u0627\u0641\u0627\u062a \u062d\u064a\u0629 \u0648\u0646\u0634\u0637\u0629&#8221; \u0645\u0637\u0628\u0648\u0639\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u0644\u0635\u0642 \u060c \u0645\u062b\u0644 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a. \u0642\u062f \u062a\u062d\u0641\u0632 \u0647\u0630\u0647 \u0627\u0644\u062b\u0642\u0627\u0641\u0627\u062a \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u0629 \u0644\u062f\u064a\u0643 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0645\u0643\u0627\u0641\u062d\u0629 \u0627\u0644\u0623\u0645\u0631\u0627\u0636.<\/p>\n<p>\u0641\u064a \u0645\u062d\u0627\u0648\u0644\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u0639\u0627\u062f\u064a \u0628\u062f\u0644\u0627 \u0645\u0646 \u0627\u0644\u0646\u0648\u0639 \u0627\u0644\u0630\u064a \u0647\u0648 \u0627\u0644\u0646\u0643\u0647\u0629 \u0648\u0627\u0644\u0645\u062d\u0645\u0644\u0629 \u0628\u0627\u0644\u0633\u0643\u0631. \u064a\u0645\u0643\u0646\u0643 \u062a\u062d\u0644\u064a\u0629 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u0639\u0627\u062f\u064a \u0646\u0641\u0633\u0643 \u0645\u0639 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0631\u0630\u0627\u0630 \u0645\u0646 \u0627\u0644\u0639\u0633\u0644 \u0628\u062f\u0644\u0627 \u0645\u0646 \u0630\u0644\u0643.<\/p>\n<p>\u0627\u0644\u0632\u0628\u0627\u062f\u064a \u064a\u0645\u0643\u0646 \u0623\u064a\u0636\u0627 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u0635\u062f\u0631\u0627 \u0643\u0628\u064a\u0631\u0627 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062f), \u062d\u062a\u0649 \u0645\u062d\u0627\u0648\u0644\u0629 \u0644\u062a\u062d\u062f\u064a\u062f \u0627\u0644\u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u062a\u062c\u0627\u0631\u064a\u0629 \u0627\u0644\u0645\u062d\u0635\u0646\u0629 \u0645\u0639 \u0647\u0630\u0627 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646. \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062f) \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0646\u0638\u064a\u0645 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u0629 \u0648\u064a\u0639\u062a\u0642\u062f \u0623\u0646 \u062a\u0639\u0632\u064a\u0632 \u062f\u0641\u0627\u0639\u0627\u062a \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0636\u062f \u0627\u0644\u0623\u0645\u0631\u0627\u0636.<\/p>\n<p>\u0627\u0644\u062a\u062c\u0627\u0631\u0628 \u0627\u0644\u0633\u0631\u064a\u0631\u064a\u0629 \u062d\u062a\u0649 \u0641\u064a \u0627\u0644\u0623\u0639\u0645\u0627\u0644 \u0644\u062f\u0631\u0627\u0633\u0629 \u0622\u062b\u0627\u0631\u0647 \u0627\u0644\u0645\u062d\u062a\u0645\u0644\u0629 \u0639\u0644\u0649 COVID-19.<\/p>\n<h2><a>8. \u0627\u0644\u0644\u0648\u0632<\/a><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/04\/8-almonds-1296x728-body.jpg?w=1155&amp;h=1528\" alt=\"unroasted almonds in a dark-colored bowl on top of beige fabric\" \/><\/figure>\n<p>\u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0628\u0645\u0646\u0639 \u0648\u0645\u0643\u0627\u0641\u062d\u0629 \u0646\u0632\u0644\u0627\u062a \u0627\u0644\u0628\u0631\u062f\u060c \u064a\u0645\u064a\u0644 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u0647) \u0625\u0644\u0649 \u0623\u062e\u0630 \u0645\u0643\u0627\u0646 \u062e\u0644\u0641\u064a \u0625\u0644\u0649 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 C. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0647\u0630\u0627 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u0642\u0648\u064a\u0629 \u0647\u064a \u0627\u0644\u0645\u0641\u062a\u0627\u062d \u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u0645\u0646\u0627\u0639\u0629 \u0627\u0644\u0635\u062d\u064a.<\/p>\n<p>\u0648\u0647\u0648 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0642\u0627\u0628\u0644 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u0641\u064a \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0645\u0645\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0647 \u064a\u062a\u0637\u0644\u0628 \u0648\u062c\u0648\u062f \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0627\u0633\u062a\u064a\u0639\u0627\u0628\u0647\u0627 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d. \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a\u060c \u0645\u062b\u0644\u00a0<a href=\"https:\/\/www.healthline.com\/nutrition\/9-proven-benefits-of-almonds\">\u0627\u0644\u0644\u0648\u0632\u060c<\/a>\u0645\u0639\u0628\u0623\u0629 \u0645\u0639 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0648\u0644\u0647\u0627 \u0623\u064a\u0636\u0627 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629.<\/p>\n<p>\u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0628\u0627\u0644\u063a\u0648\u0646 \u0641\u0642\u0637 \u0625\u0644\u0649 \u062d\u0648\u0627\u0644\u064a 15 \u0645\u0644\u063a \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u0647) \u0643\u0644 \u064a\u0648\u0645. \u0648\u0647\u0646\u0627\u0643 \u062d\u0635\u0629 \u0646\u0635\u0641 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0644\u0648\u0632\u060c \u0648\u0647\u0648 \u062d\u0648\u0627\u0644\u064a 46 \u0643\u0627\u0645\u0644\u0629\u060c \u0627\u0644\u0644\u0648\u0632 \u0642\u0635\u0641\u062a\u060c \u0648\u064a\u0648\u0641\u0631 \u062d\u0648\u0627\u0644\u064a 100 \u0641\u064a \u0627\u0644\u0645\u0626\u0629 \u0627\u0644\u0645\u0635\u062f\u0631 \u0627\u0644\u0645\u0648\u062b\u0648\u0642 \u0628\u0647 \u0645\u0646 \u0627\u0644\u0645\u0628\u0644\u063a \u0627\u0644\u064a\u0648\u0645\u064a \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627.<\/p>\n<h2><a>9. \u0628\u0630\u0648\u0631 \u0639\u0628\u0627\u062f \u0627\u0644\u0634\u0645\u0633<\/a><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/04\/14-Sunflower-seeds-1296x728-body.jpg?w=1155&amp;h=1528\" alt=\"sunflower seeds in a clear jar on top of a turquoise table\" \/><\/figure>\n<p>\u0628\u0630\u0648\u0631 \u0639\u0628\u0627\u062f \u0627\u0644\u0634\u0645\u0633 \u0645\u0644\u064a\u0626\u0629 \u0628\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0641\u0648\u0633\u0641\u0648\u0631 \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a B-6 \u0648 E.<\/p>\n<p>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u0647) \u0645\u0647\u0645 \u0641\u064a \u062a\u0646\u0638\u064a\u0645 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u064a. \u0648\u062a\u0634\u0645\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u0645\u0639 \u0643\u0645\u064a\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u0647)\u00a0<a href=\"https:\/\/www.healthline.com\/nutrition\/12-proven-benefits-of-avocado\">\u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648<\/a>\u00a0<a href=\"https:\/\/www.healthline.com\/nutrition\/leafy-green-vegetables\">\u0648\u0627\u0644\u062e\u0636\u0631 \u0627\u0644\u0648\u0631\u0642\u064a\u0629<\/a>\u0627\u0644\u062f\u0627\u0643\u0646\u0629 .<\/p>\n<p>\u0628\u0630\u0648\u0631 \u0639\u0628\u0627\u062f \u0627\u0644\u0634\u0645\u0633 \u0647\u064a \u0623\u064a\u0636\u0627 \u0639\u0627\u0644\u064a\u0629 \u0628\u0634\u0643\u0644 \u0644\u0627 \u064a\u0635\u062f\u0642 \u0641\u064a \u0627\u0644\u0633\u064a\u0644\u064a\u0646\u064a\u0648\u0645. \u0641\u0642\u0637 1 \u0623\u0648\u0642\u064a\u0629 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 \u0646\u0635\u0641Trusted \u0627\u0644\u0645\u0635\u062f\u0631 \u0627\u0644\u0633\u064a\u0644\u064a\u0646\u064a\u0648\u0645 \u0623\u0646 \u0645\u062a\u0648\u0633\u0637 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0627\u0644\u0643\u0628\u0627\u0631 \u064a\u0648\u0645\u064a\u0627. \u0648\u0642\u062f \u0628\u062d\u062b\u062a \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a\u060c \u0627\u0644\u062a\u064a \u0623\u062c\u0631\u064a\u062a \u0641\u064a \u0627\u0644\u063a\u0627\u0644\u0628 \u0639\u0644\u0649 \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u0627\u062a\u060c \u0641\u064a \u0625\u0645\u0643\u0627\u0646\u0627\u062a\u0647\u0627 \u0644\u0645\u0643\u0627\u0641\u062d\u0629 \u0627\u0644\u0639\u062f\u0648\u0649 \u0627\u0644\u0641\u064a\u0631\u0648\u0633\u064a\u0629 \u0645\u062b\u0644 \u0627\u0646\u0641\u0644\u0648\u0646\u0632\u0627 \u0627\u0644\u062e\u0646\u0627\u0632\u064a\u0631 (H1N1).<\/p>\n<h2><a>10. \u0627\u0644\u0643\u0631\u0643\u0645<\/a><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/04\/9-Turmeric-1296x728-body.jpg?w=1155&amp;h=1528\" alt=\"turmeric powder, turmeric roots, and turmeric supplements on top of a turquoise and white plate\" \/><\/figure>\n<p>\u0642\u062f \u062a\u0639\u0631\u0641 \u0627\u0644\u0643\u0631\u0643\u0645 \u0643\u0639\u0646\u0635\u0631 \u0631\u0626\u064a\u0633\u064a \u0641\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0643\u0627\u0631\u064a. \u0643\u0645\u0627 \u062a\u0645 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0647\u0630\u0627 \u0627\u0644\u0644\u0648\u0646 \u0627\u0644\u0623\u0635\u0641\u0631 \u0627\u0644\u0633\u0627\u0637\u0639 \u0648\u0627\u0644\u062a\u0648\u0627\u0628\u0644 \u0627\u0644\u0645\u0631\u064a\u0631\u0629 \u0644\u0633\u0646\u0648\u0627\u062a \u0643\u0645\u0636\u0627\u062f \u0644\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a \u0641\u064a \u0639\u0644\u0627\u062c \u0643\u0644 \u0645\u0646 \u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0648\u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0627\u0644\u0631\u0648\u0645\u0627\u062a\u0648\u064a\u062f\u064a.<\/p>\n<p>\u064a\u0638\u0647\u0631 \u0645\u0635\u062f\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0627\u0644\u0645\u0648\u062b\u0648\u0642 \u0628\u0647\u0627 \u0623\u0646 \u062a\u0631\u0643\u064a\u0632\u0627\u062a \u0627\u0644\u0643\u0631\u0643\u0645\u064a\u0646 \u0627\u0644\u0639\u0627\u0644\u064a\u0629\u060c \u0648\u0627\u0644\u062a\u064a \u062a\u0639\u0637\u064a \u0627\u0644\u0643\u0631\u0643\u0645 \u0644\u0648\u0646\u0647 \u0627\u0644\u0645\u0645\u064a\u0632\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u062a\u0644\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0646\u0627\u062c\u0645 \u0639\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629. \u0627\u0644\u0643\u0631\u0643\u0645\u064a\u0646 \u0644\u062f\u064a\u0647 \u0648\u0639\u062f \u0643\u0645\u0639\u0632\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u0629 (\u0627\u0633\u062a\u0646\u0627\u062f\u0627 \u0625\u0644\u0649 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u0645\u0633\u062a\u062e\u0644\u0635\u0629 \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u064a\u0629) \u0648\u0645\u0636\u0627\u062f \u0644\u0644\u0641\u064a\u0631\u0648\u0633\u0627\u062a. \u0647\u0646\u0627\u0643 \u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0628\u062d\u0648\u062b.<\/p>\n<h2><a>11. \u0627\u0644\u0634\u0627\u064a \u0627\u0644\u0623\u062e\u0636\u0631<\/a><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/04\/10-Green-tea-cup-on-wrought-iron-table-1296x728-body.jpg?w=1155&amp;h=1528\" alt=\"loose leaf green tea in a white mug on a wrought iron table\" \/><\/figure>\n<p>\u0643\u0644 \u0645\u0646 \u0627\u0644\u0634\u0627\u064a \u0627\u0644\u0623\u062e\u0636\u0631 \u0648\u0627\u0644\u0623\u0633\u0648\u062f \u0645\u0639\u0628\u0623\u0629 \u0645\u0639 \u0627\u0644\u0641\u0644\u0627\u0641\u0648\u0646\u0648\u064a\u062f\u0627\u062a\u060c \u0648\u0647\u0648 \u0646\u0648\u0639 \u0645\u0646 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629. \u062d\u064a\u062b \u064a\u062a\u0641\u0648\u0642 \u0627\u0644\u0634\u0627\u064a \u0627\u0644\u0623\u062e\u0636\u0631 \u062d\u0642\u0627 \u0641\u064a \u0645\u0633\u062a\u0648\u064a\u0627\u062a\u0647\u0627 \u0645\u0646 \u0627\u0644\u0645\u0631\u0627\u0631\u0629 epigallocatechin (EGCG)\u060c \u0645\u0636\u0627\u062f \u0623\u0643\u0633\u062f\u0629 \u0622\u062e\u0631 \u0642\u0648\u064a.<\/p>\n<p>\u0641\u064a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a, \u0648\u0642\u062f \u062b\u0628\u062a EGCG \u0644\u062a\u0639\u0632\u064a\u0632 \u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0645\u0646\u0627\u0639\u0629. \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u062e\u0645\u064a\u0631 \u0627\u0644\u0634\u0627\u064a \u0627\u0644\u0623\u0633\u0648\u062f \u064a\u0645\u0631 \u064a\u062f\u0645\u0631 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 EGCG. \u0627\u0644\u0634\u0627\u064a \u0627\u0644\u0623\u062e\u0636\u0631\u060c \u0645\u0646 \u0646\u0627\u062d\u064a\u0629 \u0623\u062e\u0631\u0649\u060c \u0639\u0644\u0649 \u0627\u0644\u0628\u062e\u0627\u0631 \u0648\u0644\u064a\u0633 \u0627\u0644\u0645\u062e\u0645\u0631\u0629\u060c \u0644\u0630\u0644\u0643 \u064a\u062a\u0645 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 EGCG.<\/p>\n<p>\u0627\u0644\u0634\u0627\u064a \u0627\u0644\u0623\u062e\u0636\u0631 \u0647\u0648 \u0623\u064a\u0636\u0627 \u0645\u0635\u062f\u0631 \u062c\u064a\u062f \u0644\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 L-\u0627\u0644\u062b\u064a\u0627\u0646\u064a\u0646. \u0642\u062f \u064a\u0633\u0627\u0639\u062f L-\u0627\u0644\u062b\u064a\u0627\u0646\u064a\u0646 \u0641\u064a \u0625\u0646\u062a\u0627\u062c \u0645\u0631\u0643\u0628\u0627\u062a \u0645\u0643\u0627\u0641\u062d\u0629 \u0627\u0644\u062c\u0631\u0627\u062b\u064a\u0645 \u0641\u064a \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u062a\u0627\u0626\u064a\u0629.<\/p>\n<h2><a>12. \u0628\u0627\u0628\u0627\u064a\u0627<\/a><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/04\/11-Papaya-1296x728-body.jpg?w=1155&amp;h=1528\" alt=\"two large papaya halves on a dark wood table\" \/><\/figure>\n<p><a href=\"https:\/\/www.healthline.com\/health\/food-nutrition\/health-benefits-of-papaya\">\u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627<\/a>\u00a0\u0647\u064a \u0641\u0627\u0643\u0647\u0629 \u0623\u062e\u0631\u0649 \u0645\u062d\u0645\u0644\u0629 \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646 C. \u064a\u0645\u0643\u0646\u0643 \u0623\u0646 \u062a\u062c\u062f doubleTrusted \u0627\u0644\u0645\u0635\u062f\u0631 \u0643\u0645\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062c) \u0641\u064a \u0641\u0627\u0643\u0647\u0629 \u0645\u062a\u0648\u0633\u0637\u0629 \u0648\u0627\u062d\u062f\u0629. \u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u0623\u064a\u0636\u0627 \u0623\u0646\u0632\u064a\u0645 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a \u064a\u0633\u0645\u0649 papain \u0644\u0647 \u0622\u062b\u0627\u0631 \u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a.<\/p>\n<p>\u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u0644\u062f\u064a\u0647\u0627 \u0643\u0645\u064a\u0627\u062a \u0644\u0627\u0626\u0642\u0629 \u0645\u0646 \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645\u060c \u0648\u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643\u060c \u0648\u0643\u0644\u0647\u0627 \u0645\u0641\u064a\u062f\u0629 \u0644\u0635\u062d\u062a\u0643 \u0627\u0644\u0639\u0627\u0645\u0629.<\/p>\n<h2><a>13. \u0627\u0644\u0643\u064a\u0648\u064a<\/a><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/04\/12-kiwi-1296x728-body.jpg?w=1155&amp;h=1318\" alt=\"whole kiwi fruits and two kiwi halves in a metal basket with handles\" \/><\/figure>\n<p>\u0645\u062b\u0644 \u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627\u060c\u00a0<a href=\"https:\/\/www.healthline.com\/health\/7-best-things-about-kiwi\">\u0627\u0644\u0643\u064a\u0648\u064a<\/a>\u00a0\u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0643\u0627\u0645\u0644 \u0645\u0646 \u0637\u0646 \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643\u060c \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645\u060c\u00a0<a href=\"https:\/\/www.healthline.com\/health\/foods-high-in-vitamin-k\">\u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 K\u060c<\/a>\u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 C.<\/p>\n<p>\u064a\u0639\u0632\u0632 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 C \u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u062f\u0645 \u0627\u0644\u0628\u064a\u0636\u0627\u0621 \u0644\u0645\u0643\u0627\u0641\u062d\u0629 \u0627\u0644\u0639\u062f\u0648\u0649\u060c \u0628\u064a\u0646\u0645\u0627 \u062a\u062d\u0627\u0641\u0638 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u0641\u064a \u0627\u0644\u0643\u064a\u0648\u064a \u0639\u0644\u0649 \u0628\u0642\u064a\u0629 \u062c\u0633\u0645\u0643 \u062a\u0639\u0645\u0644 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d.<\/p>\n<h2><a>14- \u0627\u0644\u062f\u0648\u0627\u062c\u0646<\/a><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/04\/13-Poultry-1296x728-body.jpg?w=1155&amp;h=1528\" alt=\"uncooked whole chicken on a metal pan surrounded by salt flakes and a white and blue plaid rag\" \/><\/figure>\n<p>\u0639\u0646\u062f\u0645\u0627 \u0643\u0646\u062a \u0645\u0631\u064a\u0636\u0627 \u0648\u062a\u0635\u0644 \u0625\u0644\u0649 \u062d\u0633\u0627\u0621 \u0627\u0644\u062f\u062c\u0627\u062c\u060c \u0627\u0646\u0647\u0627 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0645\u062c\u0631\u062f \u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u062f\u0648\u0627\u0621 \u0627\u0644\u0648\u0647\u0645\u064a \u0627\u0644\u0630\u064a \u064a\u062c\u0639\u0644\u0643 \u062a\u0634\u0639\u0631 \u0639\u0644\u0649 \u0646\u062d\u0648 \u0623\u0641\u0636\u0644. \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062d\u0633\u0627\u0621 \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u062d\u0633\u0646 \u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u0628\u0631\u062f.<\/p>\n<p>\u0627\u0644\u062f\u0648\u0627\u062c\u0646\u060c \u0645\u062b\u0644 \u0627\u0644\u062f\u062c\u0627\u062c \u0648\u0627\u0644\u062f\u064a\u0643 \u0627\u0644\u0631\u0648\u0645\u064a\u060c \u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B-6. \u062d\u0648\u0627\u0644\u064a 3 \u0623\u0648\u0646\u0635\u0627\u062a \u0645\u0646 \u0627\u0644\u062f\u064a\u0643 \u0627\u0644\u0631\u0648\u0645\u064a \u0627\u0644\u062e\u0641\u064a\u0641 \u0623\u0648 \u0644\u062d\u0645 \u0627\u0644\u062f\u062c\u0627\u062c \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 \u062b\u0644\u062b \u0627\u0644\u0643\u0645\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627 \u0645\u0646 B-6.<\/p>\n<p>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628-6 \u0647\u0648 \u0644\u0627\u0639\u0628 \u0645\u0647\u0645 \u0641\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0641\u0627\u0639\u0644\u0627\u062a \u0627\u0644\u0643\u064a\u0645\u064a\u0627\u0626\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062f\u062b \u0641\u064a \u0627\u0644\u062c\u0633\u0645. \u0643\u0645\u0627 \u0623\u0646\u0647 \u0623\u0645\u0631 \u062d\u064a\u0648\u064a \u0644\u062a\u0634\u0643\u064a\u0644 \u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u062f\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621 \u0627\u0644\u062c\u062f\u064a\u062f\u0629 \u0648\u0627\u0644\u0635\u062d\u064a\u0629.<\/p>\n<p>\u0627\u0644\u0623\u0633\u0647\u0645 \u0623\u0648 \u0645\u0631\u0642 \u0627\u0644\u062a\u064a \u0623\u062f\u0644\u0649 \u0628\u0647\u0627 \u0639\u0638\u0627\u0645 \u0627\u0644\u062f\u062c\u0627\u062c \u0627\u0644\u0645\u063a\u0644\u064a \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u062c\u064a\u0644\u0627\u062a\u064a\u0646\u060c \u0634\u0648\u0646\u062f\u0631\u0648\u062a\u0646\u060c \u0648\u063a\u064a\u0631\u0647\u0627 \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0641\u064a\u062f\u0629 \u0644\u062a\u0636\u0645\u064a\u062f \u0627\u0644\u062c\u0631\u0627\u062d \u0648\u0627\u0644\u0645\u0646\u0627\u0639\u0629.<\/p>\n<h2><a>15- \u0627\u0644\u0645\u062d\u0627\u0631<\/a><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/04\/15.Shellfish-1296x728-body.jpg?w=1155&amp;h=1528\" alt=\"fresh crab and half of a lemon on a white plate placed on a table \" \/><\/figure>\n<p><a href=\"https:\/\/www.healthline.com\/nutrition\/shellfish\">\u0627\u0644\u0645\u062d\u0627\u0631<\/a>\u00a0\u0644\u064a\u0633 \u0645\u0627 \u064a\u0642\u0641\u0632 \u0625\u0644\u0649 \u0627\u0644\u0630\u0647\u0646 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0643\u062b\u064a\u0631\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u064a\u062d\u0627\u0648\u0644\u0648\u0646 \u062a\u0639\u0632\u064a\u0632 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u0629 \u0644\u062f\u064a\u0647\u0645\u060c \u0648\u0644\u0643\u0646 \u0628\u0639\u0636 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0645\u062d\u0627\u0631 \u0645\u0639\u0628\u0623\u0629 \u0645\u0639\u00a0<a href=\"https:\/\/www.healthline.com\/nutrition\/zinc\">\u0627\u0644\u0632\u0646\u0643<\/a>.<\/p>\n<p>\u0627\u0644\u0632\u0646\u0643 \u0644\u0627 \u064a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0627\u0647\u062a\u0645\u0627\u0645 \u0645\u062b\u0644 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u0623\u062e\u0631\u0649\u060c \u0648\u0644\u0643\u0646 \u0623\u062c\u0633\u0627\u0645\u0646\u0627 \u0641\u064a \u062d\u0627\u062c\u0629 \u0625\u0644\u064a\u0647\u0627 \u0628\u062d\u064a\u062b \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0639\u0645\u0644 \u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u0645\u0646\u0627\u0639\u0629 \u0644\u062f\u064a\u0646\u0627 \u0639\u0644\u0649 \u0627\u0644\u0646\u062d\u0648 \u0627\u0644\u0645\u0646\u0634\u0648\u062f.<\/p>\n<p>\u0623\u0635\u0646\u0627\u0641 \u0645\u0646 \u0627\u0644\u0645\u062d\u0627\u0631 \u0627\u0644\u062a\u064a \u0647\u064a \u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u0627\u0644\u0632\u0646\u0643 \u0648\u062a\u0634\u0645\u0644:<\/p>\n<ul>\n<li>\u0627\u0644\u0645\u062d\u0627\u0631<\/li>\n<li>\u0627\u0644\u0633\u0644\u0637\u0639\u0648\u0646<\/li>\n<li>\u062c\u0631\u0627\u062f \u0627\u0644\u0628\u062d\u0631<\/li>\n<li>\u0628\u0644\u062d \u0627\u0644\u0628\u062d\u0631<\/li>\n<\/ul>\n<p>\u0636\u0639 \u0641\u064a \u0627\u0639\u062a\u0628\u0627\u0631\u0643 \u0623\u0646\u0643 \u0644\u0627 \u062a\u0631\u064a\u062f \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0643\u0645\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627 \u0645\u0646 \u0627\u0644\u0632\u0646\u0643 \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a:<\/p>\n<ul>\n<li>11 \u0645\u0644\u063a \u0644\u0644\u0631\u062c\u0627\u0644 \u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646<\/li>\n<li>8 \u0645\u0644\u063a \u0644\u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0628\u0627\u0644\u063a\u0627\u062a<\/li>\n<\/ul>\n<p>\u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0632\u0646\u0643 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0645\u0646\u0639 \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639 \u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u064a.<\/p>\n<h2><a>\u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0637\u0631\u0642 \u0644\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0639\u062f\u0648\u0649<\/a><\/h2>\n<p>\u0627\u0644\u062a\u0646\u0648\u0639 \u0647\u0648 \u0627\u0644\u0645\u0641\u062a\u0627\u062d \u0644\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0633\u0644\u064a\u0645\u0629. \u0644\u0646 \u064a\u0643\u0648\u0646 \u062a\u0646\u0627\u0648\u0644 \u0648\u0627\u062d\u062f \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0643\u0627\u0641\u064a\u064b\u0627 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0645\u062d\u0627\u0631\u0628\u0629 \u0627\u0644\u0625\u0646\u0641\u0644\u0648\u0646\u0632\u0627 \u0623\u0648 \u063a\u064a\u0631\u0647\u0627 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a\u060c \u062d\u062a\u0649 \u0644\u0648 \u0643\u0646\u062a \u062a\u062a\u0646\u0627\u0648\u0644\u0647 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631. \u0627\u0646\u062a\u0628\u0647 \u0625\u0644\u0649 \u0623\u062d\u062c\u0627\u0645 \u0627\u0644\u062a\u0642\u062f\u064a\u0645 \u0648\u0627\u0644\u0645\u0633\u062a\u062d\u0633\u0646\u0629 \u064a\u0648\u0645\u064a\u0627\u064b \u062d\u062a\u0649 \u0644\u0627 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0648\u0627\u062d\u062f \u0648\u0627\u0644\u0642\u0644\u064a\u0644 \u062c\u062f\u0627\u064b \u0645\u0646 \u0627\u0644\u0622\u062e\u0631\u064a\u0646.<\/p>\n<p>\u0625\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0647\u0648 \u0628\u062f\u0627\u064a\u0629 \u0631\u0627\u0626\u0639\u0629\u060c \u0648\u0647\u0646\u0627\u0643 \u0623\u0634\u064a\u0627\u0621 \u0623\u062e\u0631\u0649 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0644\u062d\u0645\u0627\u064a\u062a\u0643 \u0623\u0646\u062a \u0648\u0639\u0627\u0626\u0644\u062a\u0643 \u0645\u0646 \u0627\u0644\u0625\u0646\u0641\u0644\u0648\u0646\u0632\u0627 \u0648\u0627\u0644\u0628\u0631\u062f \u0648\u0623\u0645\u0631\u0627\u0636 \u0623\u062e\u0631\u0649.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>\u0645\u0639\u0632\u0632\u0627\u062a \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u064a \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0625\u0637\u0639\u0627\u0645 \u062c\u0633\u0645\u0643 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0642\u0648\u0629 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u064a. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0628\u062d\u062b \u0639\u0646 \u0637\u0631\u0642 \u0644\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":8142,"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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