{"id":6122,"date":"2023-12-26T16:55:37","date_gmt":"2023-12-26T16:55:37","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6122"},"modified":"2023-12-26T16:55:46","modified_gmt":"2023-12-26T16:55:46","slug":"18-incredible-benefits-of-oats-you-were-unaware-of","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/18-incredible-benefits-of-oats-you-were-unaware-of\/","title":{"rendered":"18 \u0641\u0648\u0627\u0626\u062f \u0644\u0627 \u062a\u0635\u062f\u0642 \u0645\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0643\u0646\u062a \u0639\u0644\u0649 \u0639\u0644\u0645"},"content":{"rendered":"<\/p>\n<p>\u0648\u064a\u0642\u0627\u0644 \u0625\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0647\u0648 \u0648\u0627\u062d\u062f \u0645\u0646 \u0623\u0635\u062d \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629. \u064a\u062a\u0645 \u062a\u0636\u0645\u064a\u0646\u0647\u0627 \u062e\u0635\u064a\u0635\u0627 \u0641\u064a \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0639\u0646\u062f\u0645\u0627 \u064a\u0641\u0643\u0631 \u0627\u0644\u0646\u0627\u0633 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u0635\u062d\u064a \u0623\u0648 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0645\u0641\u064a\u062f\u0629 \u0628\u0637\u0631\u0642 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0643\u0648\u0646\u0647\u0627 \u0645\u062c\u0631\u062f \u0639\u0646\u0635\u0631 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646.<\/p>\n<h2>\u0627\u0644\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u0648\u062c\u0648\u062f \u0641\u064a \u0627\u0644\u0634\u0648\u0641\u0627\u0646<\/h2>\n<p>\u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 100 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646:<\/p>\n<figure class=\"wp-block-table\">\n<table>\n<tbody>\n<tr>\n<td>\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 (\u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629)<\/td>\n<td>389<\/td>\n<\/tr>\n<tr>\n<td>\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646<\/td>\n<td>\u00a062<\/td>\n<\/tr>\n<tr>\n<td>\u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u062f\u0647\u0648\u0646 (\u0632)<\/td>\n<td>6.9<\/td>\n<\/tr>\n<tr>\n<td>\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0634\u0628\u0639\u0629 (\u063a)<\/td>\n<td>1.217<\/td>\n<\/tr>\n<tr>\n<td>\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u062a\u0639\u062f\u062f\u0629 \u063a\u064a\u0631 \u0627\u0644\u0645\u0634\u0628\u0639\u0629 (\u0632)<\/td>\n<td>2.535<\/td>\n<\/tr>\n<tr>\n<td>\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0623\u062d\u0627\u062f\u064a\u0629 \u063a\u064a\u0631 \u0627\u0644\u0645\u0634\u0628\u0639\u0629 (\u0632)<\/td>\n<td>2.178<\/td>\n<\/tr>\n<tr>\n<td>\u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 (\u0632)<\/td>\n<td>0<\/td>\n<\/tr>\n<tr>\n<td>\u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645 (\u0645\u0644\u063a)<\/td>\n<td>2<\/td>\n<\/tr>\n<tr>\n<td>\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 (\u0645\u0644\u063a)<\/td>\n<td>429<\/td>\n<\/tr>\n<tr>\n<td>\u0645\u062c\u0645\u0648\u0639 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a (\u0632)<\/td>\n<td>66.27<\/td>\n<\/tr>\n<tr>\n<td>\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 (\u0632)<\/td>\n<td>10.6<\/td>\n<\/tr>\n<tr>\n<td>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 (\u0632)<\/td>\n<td>16.89<\/td>\n<\/tr>\n<tr>\n<td>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0623<\/td>\n<td>0%<\/td>\n<\/tr>\n<tr>\n<td>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a<\/td>\n<td>0%<\/td>\n<\/tr>\n<tr>\n<td>\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645<\/td>\n<td>5%<\/td>\n<\/tr>\n<tr>\n<td>\u0627\u0644\u062d\u062f\u064a\u062f<\/td>\n<td>26%<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<h2>\u0645\u0627 \u0647\u064a \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629\u061f<\/h2>\n<p>\u0648\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0623\u0633\u0645\u0627\u0621 \u0623\u0646\u0648\u0627\u0639 \u0645\u062e\u062a\u0644\u0641\u0629 \u0645\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646.<\/p>\n<h3>1. \u0627\u0644\u0634\u0648\u0641\u0627\u0646<\/h3>\n<p>\u0648\u0647\u0648 \u0627\u0644\u0646\u0633\u062e\u0629 \u063a\u064a\u0631 \u0627\u0644\u0645\u063a\u0634\u0648\u0634\u0629 \u0627\u0644\u062a\u064a \u062a\u0645\u062a \u0625\u0632\u0627\u0644\u0629 \u0628\u062f\u0646\u0647\u0627 \u0641\u0642\u0637. \u064a\u0633\u062a\u063a\u0631\u0642 \u062d\u0648\u0627\u0644\u064a \u0633\u0627\u0639\u0629 \u062d\u062a\u0649 \u064a\u0637\u0628\u062e.<\/p>\n<h3>2. \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0642\u0637\u0639 \u0627\u0644\u0635\u0644\u0628<\/h3>\n<p>\u0627\u0633\u0645 \u0622\u062e\u0631 \u0644\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0623\u0648 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0623\u064a\u0631\u0644\u0646\u062f\u064a\u060c \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0635\u0644\u0628 \u0642\u0637\u0639 \u0647\u064a \u0627\u0644\u0623\u0646\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0645 \u0642\u0637\u0639\u0647\u0627 \u0625\u0644\u0649 \u0642\u0637\u0639 \u0623\u0635\u063a\u0631 \u0628\u062d\u064a\u062b \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0637\u0647\u064a \u0623\u0633\u0631\u0639.<\/p>\n<h3>3. \u0627\u0644\u0627\u0633\u0643\u062a\u0644\u0646\u062f\u064a \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646<\/h3>\n<p>\u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0647\u0648 \u0627\u0644\u0623\u0631\u0636 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u062d\u062c\u0631 \u0628\u062f\u0644\u0627 \u0645\u0646 \u0642\u0637\u0639 \u0625\u0644\u0649 \u0642\u0637\u0639 \u0635\u063a\u064a\u0631\u0629.<\/p>\n<h3>4. \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0628\u0631\u0627\u0646<\/h3>\n<p>\u0648\u0647\u064a \u0639\u0627\u0644\u064a\u0629 \u062c\u062f\u0627 \u0641\u064a \u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0627\u0644\u0645\u0637\u0628\u0648\u062e\u0629 \u0643\u062d\u0628\u0648\u0628\u060c \u0648\u064a\u0633\u062a\u063a\u0631\u0642 \u0648\u0642\u062a\u0627 \u0623\u0642\u0644 \u0644\u0637\u0647\u064a \u0627\u0644\u0637\u0639\u0627\u0645.<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" class=\"wp-image-262254\" src=\"https:\/\/cdn.cdnparenting.com\/articles\/2019\/03\/28135206\/1099480757-H-1024x700.jpg\" alt=\"types of oats\" \/><\/figure>\n<\/div>\n<h3>5. \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0642\u062f\u064a\u0645\u0629 \u0627\u0644\u0637\u0631\u0627\u0632<\/h3>\n<p>\u0647\u0630\u0647 \u0647\u064a \u0627\u0644\u0623\u062e\u062f\u0648\u062f \u0627\u0644\u062a\u064a \u062a\u0645 \u0639\u0644\u0649 \u0627\u0644\u0628\u062e\u0627\u0631 \u0648\u0636\u063a\u0637\u062a. \u064a\u0633\u062a\u063a\u0631\u0642 \u062d\u0648\u0627\u0644\u064a 4-5 \u062f\u0642\u0627\u0626\u0642 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0637\u0647\u064a.<\/p>\n<h3>6. \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0633\u0631\u064a\u0639<\/h3>\n<p>\u0647\u0630\u0647 \u0647\u064a \u0645\u0645\u0627\u062b\u0644\u0629 \u0644\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0637\u0631\u0627\u0632 \u0627\u0644\u0642\u062f\u064a\u0645\u060c \u0648\u0644\u0643\u0646 \u064a\u062a\u0645 \u0639\u0644\u0649 \u0627\u0644\u0628\u062e\u0627\u0631 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644 \u0648\u064a\u062a\u0645 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u064a\u0647\u0627 \u0623\u0643\u062b\u0631 \u0644\u062c\u0639\u0644\u0647\u0627 \u0623\u0631\u0642.<\/p>\n<h3>7. \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0641\u0648\u0631\u064a<\/h3>\n<p>\u064a\u062a\u0645 \u0637\u0628\u062e \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0639\u0644\u0649 \u0627\u0644\u0628\u062e\u0627\u0631 \u0623\u0643\u062b\u0631 \u0648\u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u064a\u0647 \u0644\u062c\u0639\u0644\u0647\u0627 \u0623\u0631\u0642 \u062d\u062a\u0649 \u0645\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0633\u0631\u064a\u0639. \u0642\u0628\u0644 \u0627\u0644\u062a\u0639\u0628\u0626\u0629 \u0648\u0627\u0644\u062a\u063a\u0644\u064a\u0641\u00a0<em>\u0648\u0627\u0644\u0645\u0644\u062d\u060c \u0645\u0627\u0633\u0627\u0644\u0627\u060c<\/em>\u0648\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a\u060c \u0648\u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u063a\u0630\u064a\u0629\u060c \u0648\u0627\u0644\u0623\u0644\u0648\u0627\u0646 \u062a\u0636\u0627\u0641 \u0625\u0644\u0649 \u0631\u0642\u0627\u0626\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646.<\/p>\n<h3>8. \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646<\/h3>\n<p>\u0647\u0630\u0627 \u064a\u0633\u062a\u062e\u062f\u0645 \u0641\u064a \u0627\u0644\u062e\u0628\u0632. \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639\u060c \u064a\u062a\u0645 \u0627\u0644\u0627\u062d\u062a\u0641\u0627\u0638 \u0643\u0644 \u0634\u064a\u0621 \u0633\u0644\u064a\u0645\u0629 \u0642\u0628\u0644 \u0637\u062d\u0646 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0644\u062a\u062d\u0648\u064a\u0644\u0647\u0627 \u0625\u0644\u0649 \u0627\u0644\u062f\u0642\u064a\u0642.<\/p>\n<h2>\u0641\u0648\u0627\u0626\u062f \u0645\u0630\u0647\u0644\u0629 \u0645\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646<\/h2>\n<p>\u0646\u062d\u0646 \u0646\u062a\u062d\u062f\u062b \u0639\u0627\u062f\u0629 \u0639\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u0645\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646\u060c \u0648\u0644\u0643\u0646 \u0647\u0644 \u0633\u0645\u0639\u062a \u0639\u0646 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0644\u0644\u0634\u0639\u0631 \u0623\u0648 \u0644\u0644\u0628\u0634\u0631\u0629\u061f \u0642\u0631\u0627\u0621\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0648\u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u0639\u0646 \u0647\u0630\u0647 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0633\u0648\u0628\u0631.<\/p>\n<h3>1. \u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628<\/h3>\n<p>\u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0639\u0644\u0649 \u0623\u0644\u064a\u0627\u0641 \u063a\u0630\u0627\u0626\u064a\u0629 \u0648\u0645\u0636\u0627\u062f\u0627\u062a \u0623\u0643\u0633\u062f\u0629 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0643\u0648\u0644\u0633\u062a\u0631\u0648\u0644 \u0627\u0644\u0633\u064a\u0626 \u0627\u0644\u0630\u064a \u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0627\u0644\u0642\u0644\u0628. Enterolactone \u0648\u0627\u0644\u0646\u0628\u0627\u062a \u0627\u0644\u0644\u062c\u0646\u064a\u0646 \u0627\u0644\u062d\u0627\u0636\u0631 \u0641\u064a \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u064a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u0627 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628.<\/p>\n<h3>2. \u064a\u0639\u0632\u0632 \u062d\u0631\u0643\u0629 \u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u0627\u0644\u062c\u064a\u062f\u0629<\/h3>\n<p>\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0645\u0646\u0639 \u0627\u0644\u0625\u0645\u0633\u0627\u0643\u060c \u0644\u0623\u0646\u0647\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u0648\u063a\u064a\u0631 \u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0633\u0644\u0633\u0629 \u0645\u0646 \u0627\u0644\u0623\u0645\u0639\u0627\u0621.<\/p>\n<h3>3. \u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0641\u064a \u0627\u0644\u0633\u064a\u0637\u0631\u0629<\/h3>\n<p>\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0645\u0635\u062f\u0631 \u063a\u0646\u064a \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0628\u0623\u0643\u0645\u0644\u0647 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0633\u0643\u0631\u064a\u0627\u062a \u0628\u0633\u064a\u0637\u0629. \u0645\u0646 \u0646\u0627\u062d\u064a\u0629 \u0623\u062e\u0631\u0649\u060c \u064a\u0624\u062f\u064a \u0628\u064a\u062a\u0627 \u062c\u0644\u0648\u0643\u0627\u0646 \u0625\u0644\u0649 \u0625\u0628\u0637\u0627\u0621 \u0627\u0644\u0627\u0646\u062e\u0641\u0627\u0636 \u0641\u064a \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0642\u0628\u0644 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0648\u064a\u0645\u0646\u0639 \u062d\u062f\u0648\u062b \u0627\u0631\u062a\u0641\u0627\u0639 \u0641\u064a \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u0643\u0631 \u0628\u0639\u062f \u0627\u0644\u0637\u0639\u0627\u0645.<\/p>\n<h3>4. \u064a\u0645\u0646\u0639 \u0648\u064a\u0634\u0641\u064a \u0636\u063a\u0637 \u0627\u0644\u062f\u0645<\/h3>\n<p>\u0641\u0647\u0648 \u064a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0645\u0631\u0636 \u0646\u0645\u0637 \u0627\u0644\u062d\u064a\u0627\u0629 \u0648\u064a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u0645\u0643\u0627\u0641\u062d\u062a\u0647.<\/p>\n<h3>5. \u0627\u0644\u0625\u064a\u062f\u0632 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646<\/h3>\n<p>\u0627\u0644\u0646\u0627\u0633 \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u0646\u062a\u062d\u062f\u062b \u0639\u0646 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646. \u0648\u0647\u064a \u0645\u0646\u062e\u0641\u0636\u0629 \u0641\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0639\u0627\u0644\u064a\u0629 \u062c\u062f\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0643 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0634\u0628\u0639 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644.<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" class=\"wp-image-262258\" src=\"https:\/\/cdn.cdnparenting.com\/articles\/2019\/03\/28135215\/399660055-H-1024x700.jpg\" alt=\"aids weight loss\" \/><\/figure>\n<\/div>\n<h3>6. \u064a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062d\u0635\u0627\u0646\u0629<\/h3>\n<p>\u0628\u064a\u062a\u0627 \u062c\u0644\u0648\u0643\u0627\u0646\u060c \u0627\u0644\u0645\u0648\u062c\u0648\u062f \u0641\u064a \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646\u060c \u064a\u062c\u0639\u0644 \u0627\u0644\u0639\u062f\u0644\u0627\u062a \u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u0627\u0644\u0642\u0636\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0628\u0643\u062a\u064a\u0631\u064a\u0627 \u0648\u0639\u0644\u0627\u062c \u0627\u0644\u0639\u062f\u0648\u0649.<\/p>\n<h3>7. \u0645\u0643\u0627\u0641\u062d\u0629 \u0642\u0634\u0631\u0629 \u0627\u0644\u0631\u0623\u0633<\/h3>\n<p>\u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0635\u0627\u0628\u0648\u0646\u064a\u0646 \u0641\u064a \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0641\u064a \u062a\u0646\u0638\u064a\u0641 \u0641\u0631\u0648\u0629 \u0627\u0644\u0631\u0623\u0633 \u0648\u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0642\u0634\u0631\u0629 \u0627\u0644\u0631\u0623\u0633. \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0641\u064a \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u062a\u0631\u0637\u064a\u0628 \u0641\u0631\u0648\u0629 \u0627\u0644\u0631\u0623\u0633 \u0648\u0645\u0646\u0639 \u0642\u0634\u0631\u0629 \u0627\u0644\u0631\u0623\u0633 \u0645\u0646 \u0627\u0644\u0639\u0648\u062f\u0629.<\/p>\n<h3>8. \u0639\u0644\u0627\u062c \u062d\u0645\u0636 \u0627\u0644\u062c\u0632\u0631<\/h3>\n<p>\u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0644\u0647 \u062e\u0635\u0627\u0626\u0635 \u0627\u0645\u062a\u0635\u0627\u0635 \u062c\u064a\u062f\u0629\u060c \u0648\u0627\u0644\u062a\u064a \u062a\u0633\u0645\u062d \u0644\u0647 \u0644\u0627\u0645\u062a\u0635\u0627\u0635 \u062d\u0627\u0645\u0636 \u0641\u064a \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0648\u062a\u062d\u064a\u064a\u062f \u0627\u0644\u062d\u0645\u0648\u0636\u0629. \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0645\u0646\u0639 \u0625\u0641\u0631\u0627\u0632 \u062d\u0645\u0636 \u0648\u0644\u0627 \u064a\u0633\u0645\u062d \u062d\u0645\u0636 \u0627\u0644\u062c\u0632\u0631.<\/p>\n<h3>9. \u062c\u064a\u062f \u0644\u0644\u0628\u0634\u0631\u0629<\/h3>\n<p>\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0644\u0647\u0627 \u062e\u0635\u0627\u0626\u0635 \u062a\u0642\u0634\u064a\u0631 \u0648\u062a\u0637\u0647\u064a\u0631 \u0643\u0628\u064a\u0631\u0629. \u0648\u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643\u060c \u0643\u0645\u0627 \u0623\u0646 \u0644\u062f\u064a\u0647\u0627 \u062e\u0635\u0627\u0626\u0635 \u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0645\u064a\u0643\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0645\u0646\u0639 \u062d\u0628 \u0627\u0644\u0634\u0628\u0627\u0628 \u0623\u0648 \u0623\u064a \u0646\u0648\u0639 \u0645\u0646 \u0639\u062f\u0648\u0649 \u0627\u0644\u062c\u0644\u062f. \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0628\u0642\u0639 \u0627\u0644\u0639\u0645\u0631 \u060c \u0648\u062a\u063a\u064a\u0631 \u0644\u0648\u0646 \u0627\u0644\u0628\u0634\u0631\u0629 \u060c \u0625\u0644\u062e.<\/p>\n<h3>10. \u0645\u0635\u062f\u0631 \u062c\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645<\/h3>\n<p>\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u064a\u0631\u062a\u0627\u062d \u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0648\u0647\u0630\u0627 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0645\u0646\u0639 \u0627\u0644\u0633\u0643\u062a\u0627\u062a \u0627\u0644\u062f\u0645\u0627\u063a\u064a\u0629 \u0648\u0627\u0644\u0646\u0648\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0648\u062a\u0634\u0646\u062c\u0627\u062a \u0627\u0644\u062c\u0633\u0645.<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" class=\"wp-image-262256\" src=\"https:\/\/cdn.cdnparenting.com\/articles\/2019\/03\/28135211\/1163759335-H-1024x700.jpg\" alt=\"good source of magnesium\" \/><\/figure>\n<\/div>\n<h3>11. \u064a\u0645\u0646\u0639 \u0627\u0644\u0631\u0628\u0648 \u0641\u064a \u0627\u0644\u0623\u0637\u0641\u0627\u0644<\/h3>\n<p>\u0645\u0646\u0630 \u0627\u0644\u0631\u0628\u0648 \u0647\u0648 \u0645\u0631\u0636 \u0627\u0644\u062a\u0647\u0627\u0628\u064a \u0648\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0644\u0647 \u062e\u0635\u0627\u0626\u0635 \u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a\u060c \u0648\u064a\u0642\u0627\u0644 \u0623\u0646\u0647 \u064a\u0645\u0643\u0646 \u0645\u0646\u0639 \u062d\u062f\u0648\u062b \u0627\u0644\u0631\u0628\u0648 \u0641\u064a \u0627\u0644\u0623\u0637\u0641\u0627\u0644.<\/p>\n<h3>12. \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0623\u0641\u064a\u0646\u0627\u0646\u062b\u0631\u0627\u0645\u064a\u062f\u0633<\/h3>\n<p>\u0647\u0630\u0627 \u0627\u0644\u0645\u0631\u0643\u0628 \u0627\u0644\u0645\u0639\u0642\u062f\u0629 \u062a\u0648\u0642\u0641 \u0627\u0644\u062c\u0630\u0648\u0631 \u0627\u0644\u062d\u0631\u0629 \u0645\u0646 \u0625\u062a\u0644\u0627\u0641 \u0627\u0644\u0643\u0648\u0644\u0633\u062a\u0631\u0648\u0644 \u0627\u0644\u062c\u064a\u062f\u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a\u060c \u0645\u0646\u0639 \u0627\u0644\u0646\u0648\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0648\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628.<\/p>\n<h3>13. \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/h3>\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0639\u0637\u064a \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0641\u064a \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u064a\u0648\u0645\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0644\u0627\u0632\u0645\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u0627\u0644\u062c\u0633\u0645 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n<h3>14. \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u0642\u0636\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0633\u0645\u0648\u0645<\/h3>\n<p>\u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0641\u064a \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0641\u064a \u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0644\u064a\u0633\u064a\u062b\u064a\u0646 \u0641\u064a \u0627\u0644\u0643\u0628\u062f \u060c \u0648\u0627\u0644\u0630\u064a \u064a\u0639\u0645\u0644 \u0628\u062f\u0648\u0631\u0647 \u0628\u0634\u0643\u0644 \u062c\u064a\u062f \u0644\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u062c\u0645\u064a\u0639 \u0627\u0644\u0633\u0645\u0648\u0645 \u0641\u064a \u0627\u0644\u062c\u0633\u0645.<\/p>\n<h3>15. \u062c\u064a\u062f \u0644\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646<\/h3>\n<p>\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0647\u0648 \u063a\u0630\u0627\u0621 \u0639\u0627\u0644\u064a \u0627\u0644\u0645\u0648\u0644\u062f \u0644\u0644\u0637\u0627\u0642\u0629 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0628\u0642\u0627\u0621 \u0646\u0634\u064a\u0637\u064a\u0646. \u0648\u0628\u0645\u0627 \u0623\u0646\u0647 \u0623\u064a\u0636\u0627\u064b \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0641\u0625\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" class=\"wp-image-262251\" src=\"https:\/\/cdn.cdnparenting.com\/articles\/2019\/03\/28135200\/471049637-H-1024x700.jpg\" alt=\"good for athletes\" \/><\/figure>\n<\/div>\n<h3>16. \u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u062f\u0631\u062c\u0629 \u0627\u0644HH \u0645\u0646 \u0627\u0644\u062c\u0644\u062f<\/h3>\n<p>\u0625\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0641\u064a \u0628\u0634\u0631\u062a\u0643 \u0633\u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u062f\u0631\u062c\u0629 \u0627\u0644\u0640 PH \u0644\u0644\u062c\u0644\u062f \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0631\u0637\u0648\u0628\u062a\u0647 \u062f\u0648\u0646 \u0627\u0644\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0623\u064a \u0645\u0646\u062a\u062c\u0627\u062a \u062a\u062c\u0645\u064a\u0644 \u0645\u0646 \u0627\u0644\u0633\u0648\u0642.<\/p>\n<h3>17. \u0627\u0644\u0642\u0644\u064a\u0644 \u062c\u062f\u0627 \u0645\u0646 \u0627\u0644\u063a\u0644\u0648\u062a\u064a\u0646<\/h3>\n<p>\u064a\u0645\u0643\u0646 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0645\u0635\u0627\u0628\u064a\u0646 \u0628\u0645\u0631\u0636 \u0627\u0644\u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a 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\u0639\u0644\u0649 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062c\u0645\u064a\u0639 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u063a\u0630\u064a\u0629 \u0627\u0644\u0644\u0627\u0632\u0645\u0629 \u0644\u062c\u0633\u0645 \u0635\u062d\u064a \u0639\u0645\u0648\u0645\u0627.<\/p>\n<h2>\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0627\u062a \u0623\u062e\u0631\u0649 \u0645\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646<\/h2>\n<p>\u064a\u0645\u0643\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0628\u0623\u0643\u062b\u0631 \u0645\u0646 \u0637\u0631\u064a\u0642\u0629.<\/p>\n<ul>\n<li>\u064a\u0645\u0643\u0646\u0643 \u0645\u0632\u062c \u0628\u0639\u0636 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0628\u0627\u0644\u0645\u0627\u0621 \u0644\u0635\u0646\u0639 \u0643\u0648\u0628 \u0646\u0627\u0639\u0645 \u0645\u0646 \u062d\u0644\u064a\u0628 \u0627\u0644\u0634\u0648\u0641\u0627\u0646. \u0648\u0647\u0648 \u0628\u062f\u064a\u0644 \u0631\u0627\u0626\u0639 \u0644\u0644\u062d\u0644\u064a\u0628\u060c \u0648\u062e\u0627\u0635\u0629 \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 \u062d\u0645\u064a\u0629 \u0646\u0628\u0627\u062a\u064a\u0629 \u0623\u0648 \u062d\u0633\u0627\u0633\u064a\u0629 \u0645\u0646 \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646.<\/li>\n<li>\u064a\u0639\u0645\u0644 \u0643\u0645\u0648\u062b\u0642 \u0643\u0628\u064a\u0631 \u0644\u0641\u0637\u0627\u0626\u0631 \u0627\u0644\u062e\u0636\u0627\u0631.<\/li>\n<li>\u0637\u062d\u0646 \u0628\u0639\u0636 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0644\u062c\u0639\u0644 \u0627\u0644\u0637\u062d\u064a\u0646\u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 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\u0628\u0639\u0636 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0644\u0630\u0644\u0643.<\/li>\n<li>\u0643\u0645\u0627 \u062a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0644\u0635\u0646\u0639 \u0642\u0636\u0628\u0627\u0646 \u0627\u0644\u062c\u0631\u0627\u0646\u0648\u0644\u0627 \u0627\u0644\u0645\u063a\u0630\u064a\u0629.<\/li>\n<li>\u064a\u0645\u0643\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0644\u062a\u0643\u0641\u0651\u0644 \u0627\u0644\u062a\u0648\u0641\u0648 \u0642\u0628\u0644 \u0627\u0644\u0642\u0644\u064a \u0644\u062c\u0639\u0644\u0647 \u0645\u0642\u0631\u0645\u0634\u064b\u0627.<\/li>\n<li>\u064a\u0645\u0643\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0645\u062f\u0644\u0641\u0646 \u0644\u0635\u0646\u0639 \u0627\u0644\u0643\u0639\u0643 \u0628\u062f\u0648\u0646 \u062e\u0628\u0632.<\/li>\n<\/ul>\n<h2>\u0643\u064a\u0641\u064a\u0629 \u0627\u062e\u062a\u064a\u0627\u0631 \u0648\u062a\u062e\u0632\u064a\u0646 \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d<\/h2>\n<p>\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0628\u0639\u0636 \u0627\u0644\u0637\u0631\u0642 \u0644\u062a\u062d\u062f\u064a\u062f \u0627\u0644\u0646\u0648\u0639 \u0627\u0644\u0635\u062d\u064a\u062d \u0645\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0648\u062a\u062e\u0632\u064a\u0646\u0647 \u0645\u0646 \u0623\u062c\u0644 \u0636\u0645\u0627\u0646 \u0628\u0642\u0627\u0626\u0647\u0627 \u0637\u0627\u0632\u062c\u0629 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644.<\/p>\n<ul>\n<li>\u0645\u0646 \u0623\u062c\u0644 \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0646\u0648\u0639 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0645\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646\u060c \u0648\u0645\u0639\u0631\u0641\u0629 \u0645\u0627 \u0647\u064a \u062a\u0641\u0636\u064a\u0644\u0627\u062a\u0643.<\/li>\n<li>\u0625\u0630\u0627 \u0643\u0646\u062a\u060c \u0644\u0623\u0633\u0628\u0627\u0628 \u0637\u0628\u064a\u0629\u060c \u062a\u0631\u064a\u062f \u0627\u0644\u0634\u0648\u0641\u0627\u0646 &#8220;\u0627\u0644\u062e\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u063a\u0644\u0648\u062a\u064a\u0646&#8221;\u060c \u0641\u0627\u0634\u062a\u0631\u064a \u062d\u0632\u0645\u0629 \u062a\u0648\u0636\u062d \u0630\u0644\u0643.<\/li>\n<li>\u062d\u062f\u062f \u0627\u0644\u0646\u0648\u0639 \u0648\u0641\u0642\u0627 \u0644\u0644\u0637\u0628\u0642 \u0627\u0644\u0630\u064a \u062a\u0631\u063a\u0628 \u0641\u064a \u0625\u0639\u062f\u0627\u062f\u0647. \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0623\u0637\u0628\u0627\u0642 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0631\u064a\u0633\u0648\u062a\u0648 \u0623\u0648\u00a0<em>pulao<\/em>\u060c \u064a\u0645\u0643\u0646\u0643 \u0634\u0631\u0627\u0621 \u0627\u0644\u0635\u0644\u0628 \u0642\u0637\u0639 \u0623\u0648 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0623\u064a\u0631\u0644\u0646\u062f\u064a\u0629. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0634\u064a\u0621 \u0645\u0646 \u0634\u0623\u0646\u0647\u0627 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0633\u0631\u064a\u0639\u0629 \u0644\u0637\u0647\u064a \u0627\u0644\u0637\u0639\u0627\u0645\u060c \u064a\u0645\u0643\u0646\u0643 \u0634\u0631\u0627\u0621 \u062d\u0632\u0645\u0629 \u0645\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0641\u0648\u0631\u064a\u0629.<\/li>\n<li>\u0644\u0639\u0644\u0627\u062c \u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u062c\u0644\u062f, \u0634\u0631\u0627\u0621 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u063a\u0631\u0648\u064a\u0629 \u2013 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0645\u062c\u0641\u0641 \u0627\u0644\u0630\u064a \u064a\u0630\u0648\u0628 \u0641\u064a \u0627\u0644\u0645\u0627\u0621.<\/li>\n<li>\u064a\u062c\u0628 \u062a\u062e\u0632\u064a\u0646\u0647\u0627 \u0641\u064a \u062d\u0627\u0648\u064a\u0627\u062a \u0623\u0648 \u062c\u0631\u0627\u0631 \u0645\u062d\u0643\u0645 \u060c \u0628\u062d\u064a\u062b \u0644\u0627 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0627\u0644\u0631\u0637\u0648\u0628\u0629 \u0623\u0648 \u0627\u0644\u0635\u0631\u0627\u0635\u064a\u0631.<\/li>\n<li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0648\u064a\u0629 \u0645\u062d\u0643\u0645 \u0645\u0639 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0641\u064a \u0645\u0643\u0627\u0646 \u0645\u0638\u0644\u0645. \u0648 \u0628\u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u064a\u0642\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u062e\u0632\u064a\u0646\u0647 \u0644\u0645\u062f\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 \u062b\u0644\u0627\u062b\u0629 \u0623\u0634\u0647\u0631.<\/li>\n<li>\u0641\u064a \u062d\u0627\u0644 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u0627\u062d\u062a\u0641\u0627\u0638 \u0628\u0647\u0627 \u0637\u0627\u0632\u062c\u0629 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644 \u0645\u0646 \u0627\u0644\u0632\u0645\u0646\u060c \u0648\u0627\u0644\u062a\u0628\u0631\u064a\u062f.<\/li>\n<li>\u0645\u0646 \u0623\u062c\u0644 \u062a\u062e\u0632\u064a\u0646 \u0646\u062e\u0627\u0644\u0629 \u0627\u0644\u0634\u0648\u0641\u0627\u0646\u060c \u062a\u0628\u0631\u064a\u062f \u062f\u0627\u0626\u0645\u0627.<\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" class=\"wp-image-262253\" src=\"https:\/\/cdn.cdnparenting.com\/articles\/2019\/03\/28135204\/731748841-H-1024x700.jpg\" alt=\"other uses of oats\" \/><\/figure>\n<\/div>\n<h2>\u0647\u0644 \u0647\u0646\u0627\u0643 \u0623\u064a \u0622\u062b\u0627\u0631 \u062c\u0627\u0646\u0628\u064a\u0629 \u0644\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0634\u0648\u0641\u0627\u0646\u061f<\/h2>\n<p>\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0645\u0646 \u0627\u0644\u0645\u0641\u062a\u0631\u0636 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0623\u0635\u062d \u0627\u0644\u062d\u0628\u0648\u0628. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0641\u0625\u0646\u0647\u0627 \u062a\u0623\u062a\u064a \u0623\u064a\u0636\u0627 \u0645\u0639 \u0646\u0635\u064a\u0628\u0647\u0627 \u0645\u0646 \u0627\u0644\u0622\u062b\u0627\u0631 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629.<\/p>\n<ul>\n<li>\u0625\u0630\u0627 \u0644\u0645 \u064a\u062a\u0645 \u0645\u0636\u063a\u0647 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d\u060c \u0642\u062f \u064a\u0624\u062f\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0625\u0644\u0649 \u0627\u0646\u0633\u062f\u0627\u062f \u0645\u0639\u0648\u064a. \u0628\u062f\u0644\u0627 \u0645\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0623\u064a \u062e\u064a\u0631\u060c \u0642\u062f \u064a\u0643\u0648\u0646 \u0644\u0647\u0627 \u0622\u062b\u0627\u0631 \u0633\u0644\u0628\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u063a\u0627\u0632 \u0648\u0627\u0644\u0627\u0646\u062a\u0641\u0627\u062e \u0641\u064a \u0627\u0644\u0645\u0639\u062f\u0629.<\/li>\n<li>\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0646\u0641\u0633\u0647 \u062e\u0627\u0644 \u0645\u0646 \u0627\u0644\u063a\u0644\u0648\u062a\u064a\u0646\u060c \u0648\u0644\u0643\u0646 \u062a\u062a\u0645 \u0645\u0639\u0627\u0644\u062c\u062a\u0647 \u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u0623\u062d\u064a\u0627\u0646 \u0641\u064a \u0627\u0644\u0645\u0635\u0627\u0646\u0639 \u062d\u064a\u062b \u064a\u062a\u0645 \u0623\u064a\u0636\u0627 \u0645\u0639\u0627\u0644\u062c\u0629 \u0627\u0644\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649 \u063a\u064a\u0631 \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u063a\u0644\u0648\u062a\u064a\u0646. \u0644\u0630\u0627 \u064a\u062c\u0628 \u0639\u0644\u0649 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0645\u0635\u0627\u0628\u064a\u0646 \u0628\u0645\u0631\u0636 \u0627\u0644\u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0647\u0636\u0645\u064a\u0629 \u062a\u062c\u0646\u0628\u0647 \u0623\u0648 \u0634\u0631\u0627\u0621 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0641\u0642\u0637 \u0627\u0644\u0630\u064a \u064a\u0648\u0635\u0641 \u0628\u0623\u0646\u0647 &#8220;\u062e\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u063a\u0644\u0648\u062a\u064a\u0646&#8221;.<\/li>\n<li>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0625\u0644\u0649 \u062a\u0641\u0627\u0642\u0645 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0645\u0639\u0648\u064a\u0629 \u0645\u062b\u0644 \u0645\u0631\u0636 \u0643\u0631\u0648\u0646 \u060c \u0645\u062a\u0644\u0627\u0632\u0645\u0629 \u0627\u0644\u0642\u0648\u0644\u0648\u0646 \u0627\u0644\u0639\u0635\u0628\u064a \u060c \u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0631\u062a\u062c \u060c \u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0642\u0648\u0644\u0648\u0646 \u0627\u0644\u062a\u0642\u0631\u062d\u064a \u060c \u0625\u0644\u062e.<\/li>\n<li>\u0644\u0627 \u064a\u0646\u0628\u063a\u064a \u0623\u0646 \u064a\u0624\u062e\u0630 \u0646\u062e\u0627\u0644\u0629 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0645\u0646 \u0642\u0628\u0644 \u0634\u062e\u0635 \u0641\u0642\u0631 \u0627\u0644\u062f\u0645 \u060c \u0644\u0623\u0646\u0647 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0641\u064a\u0643\u062a\u0627\u062a \u062a\u0645\u0646\u0639 \u0627\u0644\u062c\u0633\u0645 \u0645\u0646 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u0623\u062e\u0631\u0649.<\/li>\n<\/ul>\n<h2>\u0648\u0635\u0641\u0627\u062a \u0635\u062d\u064a\u0629 \u064a\u0645\u0643\u0646 \u0625\u0639\u062f\u0627\u062f\u0647\u0627 \u0645\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646<\/h2>\n<p>\u0625\u0644\u064a\u0643 \u0628\u0639\u0636 \u0648\u0635\u0641\u0627\u062a \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062e\u0637\u0637 \u0644\u0625\u062f\u0631\u0627\u062c \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u064a\u0648\u0645\u064a.<\/p>\n<h3>1. \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0639\u0635\u064a\u062f\u0629<\/h3>\n<p>\u0625\u0646\u0647\u0627 \u0648\u0635\u0641\u0629 \u0633\u0647\u0644\u0629 \u0648\u0633\u0631\u064a\u0639\u0629 \u0645\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0644\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0639\u0634\u0627\u0621. \u0648\u064a\u0645\u0643\u0646 \u0623\u064a\u0636\u0627 \u0623\u0646 \u062a\u0639\u0637\u0649 \u0644\u0644\u0623\u0637\u0641\u0627\u0644 \u0627\u0644\u0631\u0636\u0639.<\/p>\n<p><strong>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/strong><\/p>\n<ul>\n<li>\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0645\u062f\u0644\u0641\u0646 (\u063a\u064a\u0631 \u0645\u064f\u0631\u0641\u064e\u062c) \u2013 1\/2 \u0643\u0648\u0628<\/li>\n<li>\u0627\u0644\u062c\u0632\u0631 (\u0645\u0643\u0639\u0628\u0627\u062a) \u2013 2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629<\/li>\n<li>\u0628\u0637\u0627\u0637\u0627 (\u0645\u0643\u0639\u0628\u0627\u062a) \u2013 2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629<\/li>\n<li>\u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621 \u0627\u0644\u062e\u0636\u0631\u0627\u0621 \u2013 2-3 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629<\/li>\n<li>\u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0627\u0644\u0641\u0631\u0646\u0633\u064a\u0629 \u2013 2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629<\/li>\n<li>\u0628\u0630\u0648\u0631 \u0627\u0644\u0643\u0645\u0648\u0646 \u2013 1\/2 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629.<\/li>\n<li><em>\u063a\u064a &#8211;<\/em>\u00a01 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629<\/li>\n<li>\u0627\u0644\u0645\u0644\u062d \u2013 \u062d\u0633\u0628 \u0627\u0644\u0630\u0648\u0642<\/li>\n<li>\u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u0623\u0633\u0648\u062f (\u0627\u062e\u062a\u064a\u0627\u0631\u064a) \u2013 1\/2 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629<\/li>\n<\/ul>\n<p><strong>\u0627\u0644\u0627\u0633\u0644\u0648\u0628<\/strong><\/p>\n<ul>\n<li>\u0641\u064a \u0645\u0642\u0644\u0627\u0629 \u063a\u064a\u0631 \u0644\u0627\u0635\u0642\u0629\u060c \u064a\u0634\u0648\u064a \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u062d\u062a\u0649 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0631\u0627\u0626\u062d\u0629 \u0644\u0637\u064a\u0641\u0629 \u0648\u062e\u0628\u0632 \u0646\u062e\u0628\u064a.<\/li>\n<li>\u0648\u0636\u0639\u0647\u0627 \u062c\u0627\u0646\u0628\u0627 \u0648\u0641\u064a \u0637\u0646\u062c\u0631\u0629 \u0627\u0644\u0636\u063a\u0637\u060c \u0625\u0636\u0627\u0641\u0629\u00a0<em>\u0628\u0630\u0648\u0631 \u0627\u0644\u0633\u0645\u0646<\/em>\u00a0\u0648\u0627\u0644\u0643\u0645\u0648\u0646.<\/li>\n<li>\u062b\u0645 \u0646\u0636\u064a\u0641 \u0627\u0644\u062e\u0636\u0627\u0631 \u0648\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0645\u062d\u0645\u0635 \u0625\u0644\u064a\u0647\u0627.<\/li>\n<li>\u0627\u062b\u0627\u0631\u0629 \u0644\u0641\u062a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a\u061b \u0625\u0636\u0627\u0641\u0629 3 \u0623\u0643\u0648\u0627\u0628 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0648\u0627\u0644\u0645\u0644\u062d.<\/li>\n<li>\u0636\u0639 \u0627\u0644\u063a\u0637\u0627\u0621 \u0648\u0627\u0646\u062a\u0638\u0631 \u0635\u0627\u0641\u0631\u0627\u062a\u064a\u0646<\/li>\n<li>\u0627\u0644\u0633\u0645\u0627\u062d \u0644\u0644\u0636\u063a\u0637 \u0644\u0627\u0637\u0644\u0627\u0642 \u0633\u0631\u0627\u062d; \u0641\u062a\u062d \u0627\u0644\u063a\u0637\u0627\u0621 \u0648\u0625\u0636\u0627\u0641\u0629 \u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u0623\u0633\u0648\u062f.<\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" class=\"wp-image-262252\" src=\"https:\/\/cdn.cdnparenting.com\/articles\/2019\/03\/28135202\/612386267-H-1024x700.jpg\" alt=\"oats porridge\" \/><\/figure>\n<\/div>\n<h3>2- \u0623\u0648\u062a\u0633 \u062e\u064a\u0631<\/h3>\n<p>\u0647\u0630\u0627 \u0627\u0644\u0637\u0628\u0642 \u0627\u0644\u062d\u0644\u0648 \u0647\u0648 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u0644\u062f\u064a\u0647\u0645 \u0645\u0639\u0633\u0648\u0644 \u0627\u0644\u0623\u0633\u0646\u0627\u0646.<\/p>\n<p><strong>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/strong><\/p>\n<ul>\n<li>\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u2013 1\/2 \u0643\u0648\u0628<\/li>\n<li>\u0627\u0644\u062d\u0644\u064a\u0628 \u2013 1\/2 \u0644\u062a\u0631<\/li>\n<li>\u062c\u0627\u062c\u064a\u0631\u064a (\u0645\u0628\u0634\u0648\u0631) \u2013 \u062d\u0633\u0628 \u0627\u0644\u0630\u0648\u0642<\/li>\n<li>\u0627\u0644\u0643\u0627\u062c\u0648 (\u0627\u0644\u0645\u0641\u0631\u0648\u0645) \u2013 4-5<\/li>\n<li>\u0627\u0644\u0644\u0648\u0632 (\u0627\u0644\u0645\u0641\u0631\u0648\u0645) \u2013 2-3<\/li>\n<li>\u0627\u0644\u062a\u0645\u0631 (\u0627\u0644\u0645\u0641\u0631\u0648\u0645) \u2013 3-4<\/li>\n<li>\u0627\u0644\u0632\u0628\u064a\u0628 \u2013 5-6<\/li>\n<li>\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u2013 \u0627\u0644\u062a\u0648\u062a \u0648\u0627\u0644\u0645\u0648\u0632 \u0648\u0627\u0644\u062a\u0641\u0627\u062d \u0627\u0644\u062e.<\/li>\n<li>\u0627\u0644\u0647\u064a\u0644 \u2013 2<\/li>\n<\/ul>\n<p><strong>\u0627\u0644\u0627\u0633\u0644\u0648\u0628<\/strong><\/p>\n<ul>\n<li>\u064a\u064f\u062c\u0641\u0641 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u062d\u062a\u0649 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0631\u0627\u0626\u062d\u0629 \u0644\u0637\u064a\u0641\u0629.<\/li>\n<li>\u0641\u064a \u0623\u0648\u0627\u0646\u064a\u060c \u064a\u0636\u0627\u0641 \u0627\u0644\u062d\u0644\u064a\u0628 \u0648\u064a\u064f\u063a\u0644\u0649.<\/li>\n<li>\u062b\u0645 \u064a\u0636\u0627\u0641 \u0627\u0644\u062c\u0627\u062c\u064a\u0631\u064a \u0648\u0646\u062a\u0631\u0643\u0647 \u064a\u0630\u0648\u0628 \u0648\u064a\u0630\u0648\u0628 \u0641\u064a \u0627\u0644\u062d\u0644\u064a\u0628.<\/li>\n<li>\u062a\u0636\u0627\u0641 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u062c\u0627\u0641\u0629 \u0648\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0645\u062d\u0645\u0635 \u0625\u0644\u064a\u0647\u0627.<\/li>\n<li>\u0627\u0633\u0645\u062d\u0648\u0627 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u064a\u0637\u0647\u0649 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0627\u0644\u062e\u0644\u064a\u0637 \u0633\u0645\u064a\u0643\u0629.<\/li>\n<li>\u0646\u062f\u0639\u0647 \u064a\u0628\u0631\u062f\u060c \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u062e\u062f\u0645\u062a\u0647 \u0645\u0628\u0631\u062f\u0629.<\/li>\n<\/ul>\n<h3>3- \u0623\u0648\u062a\u0633 \u062f\u0648\u0633\u0627<\/h3>\n<p>\u0647\u0630\u0647 \u0647\u064a \u0648\u0635\u0641\u0629\u00a0<em>\u062f\u0648\u0633\u0627<\/em>\u00a0\u0627\u0644\u0645\u0639\u062a\u0627\u062f\u0629\u060c \u0648\u0644\u0643\u0646 \u0645\u0639 \u062a\u0637\u0648\u0631 \u0635\u062d\u064a \u0648\u0645\u063a\u0630\u064a\u0629\u060c \u062f\u0648\u0646 \u0623\u064a \u062a\u0646\u0627\u0632\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u0630\u0648\u0642.<\/p>\n<p><strong>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/strong><\/p>\n<ul>\n<li>\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0633\u0631\u064a\u0639 \u2013 1\/2 \u0643\u0648\u0628<\/li>\n<li>\u062f\u0642\u064a\u0642 \u0627\u0644\u0623\u0631\u0632 \u2013 2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629<\/li>\n<li>\u062f\u0642\u064a\u0642 \u0627\u0644\u0642\u0645\u062d \u2013 2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629<\/li>\n<li>\u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u0623\u062e\u0636\u0631 (\u0645\u0641\u0631\u0648\u0645 \u0646\u0627\u0639\u0645\u0627\u064b) \u2013 1<\/li>\n<li>\u0627\u0644\u0632\u0646\u062c\u0628\u064a\u0644 (\u0645\u0641\u0631\u0648\u0645 \u0646\u0627\u0639\u0645\u0627) \u2013 1 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629<\/li>\n<li><span>\u0628\u0630\u0648\u0631 \u0627\u0644\u0643\u0645\u0648\u0646 \u2013 1\/4<\/span><sup>\u0627\u0644<\/sup><span>\u00a0\u0645\u0644\u0639\u0642\u0647 \u0637\u0639\u0627\u0645<\/span><\/li>\n<li>\u0627\u0644\u0628\u0635\u0644 (\u0627\u0644\u0645\u0641\u0631\u0648\u0645) \u2013 3-4 \u0645\u0644\u0627\u0639\u0642 \u0643\u0628\u064a\u0631\u0629<\/li>\n<li>\u0623\u0648\u0631\u0627\u0642 \u0627\u0644\u0643\u0632\u0628\u0631\u0629 \u2013 2-3 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629<\/li>\n<li>\u0627\u0644\u0645\u0644\u062d \u2013 \u062d\u0633\u0628 \u0627\u0644\u0630\u0648\u0642<\/li>\n<li>\u0627\u0644\u0645\u064a\u0627\u0647 \u2013 \u0643\u0645\u0627 \u0647\u0648 \u0645\u0637\u0644\u0648\u0628<\/li>\n<\/ul>\n<p><strong>\u0627\u0644\u0627\u0633\u0644\u0648\u0628<\/strong><\/p>\n<ul>\n<li>\u0627\u062e\u0644\u0637 \u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0645\u0639\u0627\u064b \u0644\u062c\u0639\u0644 \u0627\u0644\u062e\u0644\u064a\u0637 \u0646\u0627\u0639\u0645\u0627\u064b (\u0644\u064a\u0633 \u0633\u0645\u064a\u0643\u064b\u0627 \u062c\u062f\u064b\u0627).<\/li>\n<li>\u0633\u062e\u0646\u064a\u00a0<em>\u062a\u0627\u0648\u0627<\/em>\u063a\u064a\u0631 \u0644\u0627\u0635\u0642\u0629 \u061b \u0635\u0628 \u0628\u0639\u0636 \u0627\u0644\u062e\u0644\u064a\u0637 \u0648\u0646\u0634\u0631\u0647\u0627 \u0644\u062c\u0639\u0644\u00a0<em>\u062f\u0648\u0633\u0627<\/em>.<\/li>\n<li>\u0637\u0647\u064a\u0647 \u0639\u0644\u0649 \u0644\u0647\u0628 \u0645\u062a\u0648\u0633\u0637. \u0645\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u060c \u0648\u062e\u062f\u0645\u062a\u0647 \u0645\u0639 \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f\u00a0<em>chutney<\/em>.<\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" class=\"wp-image-262255\" src=\"https:\/\/cdn.cdnparenting.com\/articles\/2019\/03\/28135209\/1136404868-H-1024x700.jpg\" alt=\"oats dosa\" \/><\/figure>\n<\/div>\n<h2>\u0627\u0644\u0627\u0633\u0626\u0644\u0647 \u0627\u0644\u0634\u0627\u0626\u0639\u0647<\/h2>\n<p>\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0625\u062c\u0627\u0628\u0627\u062a \u0639\u0644\u0649 \u0628\u0639\u0636 \u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0645\u062a\u062f\u0627\u0648\u0644\u0629 \u062d\u0648\u0644 \u0627\u0644\u0634\u0648\u0641\u0627\u0646.<\/p>\n<h3>1. \u0647\u0644 \u0645\u0646 \u0627\u0644\u0622\u0645\u0646 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u062e\u0627\u0645\u061f<\/h3>\n<p>\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0623\u0643\u0644 \u0627\u0644\u062c\u0627\u0641\u0629 \u0644\u064a\u0633\u062a \u0622\u0645\u0646\u0629 \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062b\u0631 \u0633\u0644\u0628\u0627 \u0639\u0644\u0649 \u0635\u062d\u062a\u0643. \u064a\u0645\u0643\u0646 \u0644\u0644\u0646\u0628\u0627\u062a\u064a\u064a\u0646 \u0623\u0648 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0639\u062f\u0645 \u062a\u062d\u0645\u0644 \u0627\u0644\u0644\u0627\u0643\u062a\u0648\u0632 \u062c\u0646\u064a \u0641\u0648\u0627\u0626\u062f \u062d\u0644\u064a\u0628 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0628\u0628\u0633\u0627\u0637\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0646\u0642\u0639\u0647 \u0641\u064a \u0627\u0644\u0645\u0627\u0621 \u0644\u0628\u0636\u0639 \u0633\u0627\u0639\u0627\u062a \u062b\u0645 \u0645\u0632\u062c\u0647 \u0645\u0639 \u0628\u0639\u0636 \u0627\u0644\u0645\u0627\u0621.<\/p>\n<h3>2. \u0647\u0644 \u064a\u0645\u0643\u0646 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0639\u062f\u0645 \u062a\u062d\u0645\u0644 \u0627\u0644\u063a\u0644\u0648\u062a\u064a\u0646 \u062a\u0646\u0627\u0648\u0644 \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646\u061f<\/h3>\n<p>\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0646\u0641\u0633\u0647 \u0644\u064a\u0633 \u0644\u062f\u064a\u0647 \u0627\u0644\u063a\u0644\u0648\u062a\u064a\u0646\u060c \u0648\u0644\u0643\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0634\u0643\u0644 \u0645\u0634\u0643\u0644\u0629 \u0625\u0630\u0627 \u0643\u0627\u0646 \u064a\u0623\u062a\u064a \u0641\u064a \u0627\u062a\u0635\u0627\u0644 \u0645\u0639 \u0623\u064a \u0634\u064a\u0621 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u063a\u0644\u0648\u062a\u064a\u0646 (\u0645\u062b\u0644 \u062f\u0642\u064a\u0642 \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644) \u0641\u064a \u062d\u064a\u0646 \u064a\u062c\u0631\u064a \u0645\u0639\u0627\u0644\u062c\u062a\u0647\u0627 \u0641\u064a \u0627\u0644\u0645\u0635\u0646\u0639. \u064a\u0645\u0643\u0646 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u062d\u0632\u0645 \u0630\u0627\u062a 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