{"id":6268,"date":"2024-05-08T00:00:21","date_gmt":"2024-05-08T00:00:21","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6268"},"modified":"2024-05-08T17:18:58","modified_gmt":"2024-05-08T17:18:58","slug":"banana-health-benefit-before-and-after-workout","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/banana-health-benefit-before-and-after-workout\/","title":{"rendered":"\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0645\u0648\u0632 \u0648\u0645\u062e\u0627\u0637\u0631\u0647 \u0627\u0644\u0635\u062d\u064a\u0629"},"content":{"rendered":"<\/p>\n<p>\u0627\u0644\u0645\u0648\u0632 \u0647\u064a \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u0639\u0628\u064a\u0629 \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u0639\u0627\u0644\u0645. \u0648\u0647\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 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href=\"https:\/\/erj.ersjournals.com\/content\/29\/6\/1161.long\" target=\"_blank\" rel=\"noreferrer noopener\">\u0639\u0627\u0645<\/a>\u00a02007 \u0625\u0644\u0649 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0648\u0632 \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0645\u0646\u0639 \u0627\u0644\u0635\u0641\u064a\u0631 \u0644\u062f\u0649 \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0627\u0644\u0645\u0635\u0627\u0628\u064a\u0646 \u0628\u0627\u0644\u0631\u0628\u0648. \u0623\u062d\u062f \u0623\u0633\u0628\u0627\u0628 \u0630\u0644\u0643 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u062d\u062a\u0648\u0649 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0645\u0646 \u0627\u0644\u0645\u0648\u0632. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0647\u0646\u0627\u0643 \u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0625\u062c\u0631\u0627\u0621 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C \u060c \u0644\u0623\u0646 \u0647\u0630\u0627 \u060c \u0623\u064a\u0636\u064b\u0627 \u060c \u0644\u0647 \u062e\u0635\u0627\u0626\u0635 \u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0623\u0643\u0633\u062f\u0629.<\/p>\n<h3>\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628<\/h3>\n<p>\u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0645\u0648\u0632 \u0639\u0644\u0649 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0641\u0648\u0644\u0627\u062a \u0648\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629\u060c \u0645\u062b\u0644 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 C. \u0643\u0644 \u0647\u0630\u0647 \u062a\u062f\u0639\u0645 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628.<\/p>\n<p>\u0648\u062c\u062f\u062a \u0645\u0631\u0627\u062c\u0639\u0629 \u0639\u0627\u0645 2017 \u0623\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0628\u0639\u0648\u0646 \u0646\u0638\u0627\u0645\u064b\u0627 \u063a\u0630\u0627\u0626\u064a\u064b\u0627 \u0639\u0627\u0644\u064a\u064b\u0627 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0644\u062f\u064a\u0647\u0645 \u062e\u0637\u0631 \u0623\u0642\u0644 \u0644\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0645\u0646 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0628\u0639\u0648\u0646 \u0646\u0638\u0627\u0645\u064b\u0627 \u063a\u0630\u0627\u0626\u064a\u064b\u0627 \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0623\u0644\u064a\u0627\u0641. \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u0627\u0633\u062a\u0647\u0644\u0643\u0648\u0627 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0623\u064a\u0636\u0627 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062f\u0647\u0646\u064a \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 (LDL)\u060c \u0623\u0648 \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 &#8220;\u0627\u0644\u0633\u064a\u0626&#8221;.<\/p>\n<h3>\u062f\u0627\u0621 \u0627\u0644\u0633\u0643\u0631\u064a<\/h3>\n<p>\u062a\u0648\u0635\u064a\u00a0<a href=\"https:\/\/www.diabetes.org\/nutrition\/healthy-food-choices-made-easy\/fruit\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u062c\u0645\u0639\u064a\u0629 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u0629 \u0644\u0644\u0633\u0643\u0631\u064a<\/a>\u00a0\u0628\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0648\u0632 \u0648\u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u0644\u0623\u0646\u0647\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0623\u0644\u064a\u0627\u0641.\u00a0<a href=\"https:\/\/www.diabetes.org\/nutrition\/understanding-carbs\/get-to-know-carbs\" target=\"_blank\" rel=\"noreferrer noopener\">\u0648\u0647\u0645 \u064a\u0644\u0627\u062d\u0638\u0648\u0646<\/a>\u00a0\u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062e\u0641\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645.<\/p>\n<p>\u0648\u062e\u0644\u0635 \u0645\u0624\u0644\u0641\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5883628\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0645\u0631\u0627\u062c\u0639\u0629 \u0639\u0627\u0645<\/a>\u00a02018 \u0625\u0644\u0649 \u0623\u0646 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0639\u0627\u0644\u064a \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0639 2 \u0648\u0642\u062f \u064a\u062e\u0641\u0636 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0644\u062f\u0649 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0628\u0627\u0644\u0641\u0639\u0644 \u0645\u0646 \u0627\u0644\u0645\u0631\u0636.<\/p>\n<h3>\u0635\u062d\u0629 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a<\/h3>\n<p>\u0627\u0644\u0645\u0648\u0632 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0645\u0627\u0621 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0648\u0643\u0644\u0627\u0647\u0645\u0627 \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0627\u0646\u062a\u0638\u0627\u0645 \u0648\u062a\u0634\u062c\u064a\u0639 \u0635\u062d\u0629 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a. \u0627\u0644\u0645\u0648\u0632 \u0648\u0627\u062d\u062f \u0645\u062a\u0648\u0633\u0637\u0629 \u062a\u0648\u0641\u0631 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 10\u066a \u0645\u0646 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0627\u0644\u0641\u0631\u062f \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0644\u064a\u0648\u0645 \u0648\u0627\u062d\u062f.<\/p>\n<p>\u0627\u0644\u0645\u0648\u0632 \u0647\u064a \u0623\u064a\u0636\u0627 \u062c\u0632\u0621 \u0645\u0646 \u0646\u0647\u062c \u064a\u0639\u0631\u0641 \u0628\u0627\u0633\u0645\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK538142\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a BRAT<\/a>, \u0627\u0644\u062a\u064a \u064a\u0648\u0635\u064a \u0628\u0639\u0636 \u0627\u0644\u0623\u0637\u0628\u0627\u0621 \u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0625\u0633\u0647\u0627\u0644. BRAT \u062a\u0642\u0641 \u0639\u0644\u0649 \u0627\u0644\u0645\u0648\u0632 \u0648\u0627\u0644\u0623\u0631\u0632\u060c \u0648\u0635\u0644\u0635\u0629 \u0627\u0644\u062a\u0641\u0627\u062d\u060c \u0648\u0627\u0644\u062e\u0628\u0632 \u0627\u0644\u0645\u062d\u0645\u0635.<\/p>\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0627\u0644\u0625\u0633\u0647\u0627\u0644 \u0625\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0645\u0627\u0621 \u0648\u0627\u0644\u0643\u0647\u0627\u0631\u0644\u060c \u0645\u062b\u0644 \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645. \u0627\u0644\u0645\u0648\u0632 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062d\u0644 \u0645\u062d\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629.<\/p>\n<p>\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u0627\u0646\u062a\u0641\u0627\u062e \u0648\u0627\u0644\u063a\u0627\u0632 \u0648\u062a\u0634\u0646\u062c\u0627\u062a \u0627\u0644\u0645\u0639\u062f\u0629 \u0641\u064a \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0645\u0631\u0636 \u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0623\u0645\u0639\u0627\u0621 (IBD), \u0648\u0641\u0642\u0627 \u0644\u062f\u0631\u0627\u0633\u0629 2012 .\u00a0\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0642\u062f \u0627\u0644\u0645\u0648\u0632 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0623\u0639\u0631\u0627\u0636\u060c \u0648\u062e\u0644\u0635 \u0627\u0644\u0645\u0624\u0644\u0641\u0648\u0646.<\/p>\n<p>\u062a\u0648\u0635\u064a\u00a0<a href=\"https:\/\/www.crohnscolitisfoundation.org\/sites\/default\/files\/legacy\/assets\/pdfs\/diet-nutrition-2013.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">\u0645\u0624\u0633\u0633\u0629 \u0643\u0631\u0648\u0646 \u0648\u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0642\u0648\u0644\u0648\u0646 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a<\/a>\u00a0\u0628\u0627\u0644\u0645\u0648\u0632 \u0643\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0641\u064a \u062e\u0637\u0629 \u0646\u0638\u0627\u0645\u0647\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/p>\n<h3>\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0630\u0627\u0643\u0631\u0629 \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0645\u0632\u0627\u062c<\/h3>\n<p>\u0627\u0644\u0645\u0648\u0632 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u062a\u0631\u0628\u062a\u0648\u0641\u0627\u0646, \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0630\u0627\u0643\u0631\u0629, \u062a\u0639\u0632\u064a\u0632 \u0642\u062f\u0631\u0629 \u0627\u0644\u0634\u062e\u0635 \u0639\u0644\u0649 \u062a\u0639\u0644\u0645 \u0648\u062a\u0630\u0643\u0631 \u0627\u0644\u0623\u0634\u064a\u0627\u0621, \u0648\u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0645\u0632\u0627\u062c.<\/p>\n<h2><a>\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645<\/a><\/h2>\n<p>\u0627\u0644\u0645\u0648\u0632 \u063a\u0646\u064a \u0628\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0627\u0644\u0645\u0639\u062f\u0646\u064a. \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0639\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u0648\u0627\u0626\u0644 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0648\u064a\u0646\u0638\u0645 \u062d\u0631\u0643\u0629 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0648\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0646\u0641\u0627\u064a\u0627\u062a \u062f\u0627\u062e\u0644 \u0648\u062e\u0627\u0631\u062c \u0627\u0644\u062e\u0644\u0627\u064a\u0627.<\/p>\n<p>\u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u062a\u0642\u0644\u0635 \u0648\u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u0639\u0635\u0628\u064a\u0629 \u0644\u0644\u0627\u0633\u062a\u062c\u0627\u0628\u0629. \u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0642\u0644\u0644 \u0645\u0646 \u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645 \u0639\u0644\u0649 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645.<\/p>\n<p>\u0642\u062f \u064a\u0642\u0644\u0644 \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0645\u0646 \u062e\u0637\u0631 \u062a\u0643\u0648\u064a\u0646 \u062d\u0635\u0649 \u0627\u0644\u0643\u0644\u0649 \u0645\u0639 \u062a\u0642\u062f\u0645 \u0627\u0644\u0646\u0627\u0633 \u0641\u064a \u0627\u0644\u0639\u0645\u0631. \u0628\u062f\u0648\u0631\u0647\u0627\u060c \u0627\u0644\u0643\u0644\u0649 \u0627\u0644\u0633\u0644\u064a\u0645\u0629 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0627\u0644\u062d\u0642 \u0641\u064a \u0643\u0645\u064a\u0629 \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u064a\u0628\u0642\u0649 \u0641\u064a \u0627\u0644\u062c\u0633\u0645.<\/p>\n<p>\u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0645\u0648\u0632 \u0645\u062a\u0648\u0633\u0637 \u0627\u0644\u062d\u062c\u0645 \u0627\u0644\u0648\u0627\u062d\u062f \u0639\u0644\u0649\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/341529\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">422 \u0645\u0644\u0644\u064a\u063a\u0631\u0627\u0645<\/a>\u00a0(\u0645\u0644\u063a) \u0645\u0646 \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645.<\/p>\n<p>\u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0645\u062d\u0627\u0648\u0644\u0629 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0645\u0646 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0645\u0648\u0632. \u062e\u0644\u0627\u0641 \u0630\u0644\u0643, \u062a\u062a\u0648\u0641\u0631 \u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0644\u0634\u0631\u0627\u0621 \u0639\u0628\u0631 \u0627\u0644\u0625\u0646\u062a\u0631\u0646\u062a.<\/p>\n<h2><a>\u062a\u063a\u0630\u064a\u0629<\/a><\/h2>\n<p>\u0648\u064a\u0628\u064a\u0646 \u0627\u0644\u062c\u062f\u0648\u0644 \u0623\u062f\u0646\u0627\u0647 \u0643\u0645\u064a\u0629 \u0643\u0644 \u0639\u0646\u0635\u0631 \u063a\u0630\u0627\u0626\u064a \u0641\u064a\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/169238\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u0645\u0648\u0632 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u062d\u062c\u0645.<\/a>\u00a0\u0643\u0645\u0627 \u064a\u0638\u0647\u0631 \u0643\u0645 \u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0643\u0628\u0627\u0631 \u0645\u0646 \u0643\u0644 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a\u060c \u0648\u0641\u0642\u0627\u00a0<a href=\"https:\/\/health.gov\/dietaryguidelines\/2015\/guidelines\/appendix-7\/\" target=\"_blank\" rel=\"noreferrer noopener\"><em>\u0644\u0644\u0645\u0628\u0627\u062f\u0626 \u0627\u0644\u062a\u0648\u062c\u064a\u0647\u064a\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 2015-2020 \u0644\u0644\u0623\u0645\u064a\u0631\u0643\u064a\u064a\u0646<\/em><\/a>. \u062a\u062e\u062a\u0644\u0641 \u0627\u0644\u0645\u062a\u0637\u0644\u0628\u0627\u062a \u062d\u0633\u0628 \u062c\u0646\u0633 \u0627\u0644\u0641\u0631\u062f \u0648\u0639\u0645\u0631\u0647.<\/p>\n<figure class=\"wp-block-table\">\n<table>\n<tbody>\n<tr>\n<td><strong>\u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a<\/strong><\/td>\n<td><strong>\u0627\u0644\u0643\u0645\u064a\u0629 \u0641\u064a \u0645\u0648\u0632\u0629 \u0645\u062a\u0648\u0633\u0637\u0629 \u0648\u0627\u062d\u062f\u0629<\/strong><\/td>\n<td><strong>\u0645\u062a\u0637\u0644\u0628\u0627\u062a \u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u0627\u0644\u064a\u0648\u0645\u064a\u0629<\/strong><\/td>\n<\/tr>\n<tr>\n<td><span>\u0627\u0644\u0637\u0627\u0642\u0629 (<a href=\"https:\/\/www.medicalnewstoday.com\/articles\/245588.php\">\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<\/a><\/span>)<\/td>\n<td>105<\/td>\n<td>1,800\u20133,000<\/td>\n<\/tr>\n<tr>\n<td>\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0641\u064a \u063a\u0631\u0627\u0645 (\u0632)<\/td>\n<td>27\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 14.4 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631<\/td>\n<td>130<\/td>\n<\/tr>\n<tr>\n<td>\u0627\u0644\u0623\u0644\u064a\u0627\u0641 (\u0632)<\/td>\n<td>3.1<\/td>\n<td>25.2\u201333.6<\/td>\n<\/tr>\n<tr>\n<td>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 (\u0632)<\/td>\n<td>1.3<\/td>\n<td>46\u201356<\/td>\n<\/tr>\n<tr>\n<td>\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 (\u0645\u063a)<\/td>\n<td>31.9<\/td>\n<td>320\u2013420<\/td>\n<\/tr>\n<tr>\n<td>\u0627\u0644\u0641\u0648\u0633\u0641\u0648\u0631 (\u0645\u0644\u063a)<\/td>\n<td>26<\/td>\n<td>700<\/td>\n<\/tr>\n<tr>\n<td>\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 (\u0645\u0644\u063a)<\/td>\n<td>422<\/td>\n<td>4,700<\/td>\n<\/tr>\n<tr>\n<td>\u0627\u0644\u0633\u064a\u0644\u064a\u0646\u064a\u0648\u0645 \u0641\u064a \u0645\u064a\u0643\u0631\u0648\u063a\u0631\u0627\u0645 (\u0645\u064a\u0643\u0631\u0648\u063a\u0631\u0627\u0645)<\/td>\n<td>1.9<\/td>\n<td>55<\/td>\n<\/tr>\n<tr>\n<td>\u0627\u0644\u0643\u0648\u0644\u064a\u0646 (\u0645\u0644\u063a)<\/td>\n<td>11.6<\/td>\n<td>425\u2013550<\/td>\n<\/tr>\n<tr>\n<td>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 C (\u0645\u063a)<\/td>\n<td>10.3<\/td>\n<td>75\u201390<\/td>\n<\/tr>\n<tr>\n<td>\u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643 (\u0645\u064a\u0643\u0631\u0648\u063a\u0631\u0627\u0645 DFE)<\/td>\n<td>23.6<\/td>\n<td>400<\/td>\n<\/tr>\n<tr>\n<td>\u0628\u064a\u062a\u0627 \u0643\u0627\u0631\u0648\u062a\u064a\u0646 (\u0645\u064a\u0643\u0631\u0648\u063a\u0631\u0627\u0645)<\/td>\n<td>30.7<\/td>\n<td>\u0644\u0627 \u062a\u0648\u062c\u062f \u0628\u064a\u0627\u0646\u0627\u062a<\/td>\n<\/tr>\n<tr>\n<td>\u0623\u0644\u0641\u0627 \u0643\u0627\u0631\u0648\u062a\u064a\u0646 (\u0645\u064a\u0643\u0631\u0648\u063a\u0631\u0627\u0645)<\/td>\n<td>29.5<\/td>\n<td>\u0644\u0627 \u062a\u0648\u062c\u062f \u0628\u064a\u0627\u0646\u0627\u062a<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<p>\u0623\u0644\u0641\u0627 \u0648\u0628\u064a\u062a\u0627 \u0643\u0627\u0631\u0648\u062a\u064a\u0646, \u0627\u0644\u0633\u064a\u0644\u064a\u0646\u064a\u0648\u0645, \u0627\u0644\u0643\u0648\u0644\u064a\u0646, \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 C \u0643\u0644\u0647\u0627 \u062e\u0635\u0627\u0626\u0635 \u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0623\u0643\u0633\u062f\u0629.<\/p>\n<h2><a>\u0627\u0644\u0645\u0648\u0632 \u0641\u064a \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a<\/a><\/h2>\n<p>\u0648\u062a\u062a\u0648\u0641\u0631 \u0627\u0644\u0645\u0648\u0632 \u0627\u0644\u0637\u0627\u0632\u062c \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u0633\u0646\u0629. \u0639\u0644\u0649 \u0639\u0643\u0633 \u0628\u0639\u0636 \u0627\u0644\u0641\u0648\u0627\u0643\u0647\u060c \u064a\u0633\u062a\u0645\u0631 \u0627\u0644\u0645\u0648\u0632 \u0641\u064a \u0627\u0644\u0646\u0636\u062c \u0628\u0639\u062f \u0627\u0644\u0642\u0637\u0641.<\/p>\n<p>\u0627\u0644\u0645\u0648\u0632 \u0633\u0648\u0641 \u062a\u0646\u0636\u062c \u0628\u0627\u0637\u0631\u0627\u062f \u0641\u064a \u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u063a\u0631\u0641\u0629. \u0644\u0643\u064a \u064a\u0646\u0636\u062c \u0623\u0633\u0631\u0639\u060c \u064a\u0645\u0643\u0646 \u0644\u0644\u0646\u0627\u0633 \u0645\u062d\u0627\u0648\u0644\u0629 \u0627\u0644\u0627\u062d\u062a\u0641\u0627\u0638 \u0628\u0647\u0627 \u0641\u064a \u0643\u064a\u0633 \u0648\u0631\u0642\u064a.<\/p>\n<p>\u0627\u0644\u0645\u0648\u0632 \u0627\u0644\u0645\u0628\u0631\u062f \u0633\u0648\u0641 \u064a\u0646\u0636\u062c \u0628\u0628\u0637\u0621 \u0623\u0643\u0628\u0631. \u0633\u0648\u0641 \u064a\u063a\u0645\u0649 \u0642\u0634\u0631\u0629 \u0627\u0644\u062e\u0627\u0631\u062c\u064a \u0644\u0644\u0645\u0648\u0632 \u0641\u064a \u0627\u0644\u062b\u0644\u0627\u062c\u0629\u060c \u0648\u0644\u0643\u0646 \u0627\u0644\u0645\u0648\u0632 \u0646\u0641\u0633\u0647 \u0633\u064a\u0628\u0642\u0649 \u0633\u0644\u064a\u0645\u0627 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644.<\/p>\n<h3>\u0646\u0635\u0627\u0626\u062d \u0644\u0644\u0637\u0639\u0627\u0645 \u0648\u0627\u0644\u0648\u062c\u0628\u0627\u062a<\/h3>\n<p>\u0625\u0644\u064a\u0643 \u0628\u0639\u0636 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u0648\u0632:<\/p>\n<ul>\n<li>\u0623\u0636\u0641 \u0645\u0648\u0632\u0629 \u0645\u0642\u0637\u0639\u0629 \u0625\u0644\u0649 \u062d\u0628\u0648\u0628 \u0627\u0644\u0635\u0628\u0627\u062d \u0623\u0648 \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0644\u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u0625\u0641\u0637\u0627\u0631 \u0623\u0643\u062b\u0631 \u0645\u063a\u0630\u064a\u0629.<\/li>\n<li>\u0647\u0631\u0633 \u0627\u0644\u0645\u0648\u0632 \u0627\u0644\u0646\u0627\u0636\u062c \u0648\u0627\u0633\u062a\u062e\u062f\u0645\u0647 \u0644\u0627\u0633\u062a\u0628\u062f\u0627\u0644 \u0627\u0644\u0632\u0628\u062f\u0629 \u0623\u0648 \u0627\u0644\u0632\u064a\u062a \u0641\u064a \u0627\u0644\u0645\u062e\u0628\u0648\u0632\u0627\u062a.<\/li>\n<li>\u0623\u0636\u0641 \u0627\u0644\u0645\u0648\u0632 \u0627\u0644\u0645\u0647\u0631\u0648\u0633 \u0625\u0644\u0649 \u0627\u0644\u0643\u0639\u0643 \u0648\u0627\u0644\u0643\u0639\u0643 \u0648\u0627\u0644\u0643\u0639\u0643 \u0644\u0646\u0643\u0647\u0629 \u062d\u0644\u0648\u0629 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a.<\/li>\n<li>\u0623\u0636\u0641 \u0627\u0644\u0645\u0648\u0632 \u0625\u0644\u0649 \u0639\u0635\u064a\u0631.<\/li>\n<li>\u062e\u0630 \u0645\u0648\u0632\u0629 \u0644\u0644\u0639\u0645\u0644 \u0623\u0648 \u0627\u0644\u0645\u062f\u0631\u0633\u0629 \u0644\u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0635\u062d\u064a\u0629 \u0645\u062d\u0645\u0648\u0644\u0629.<\/li>\n<\/ul>\n<h3>\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0645\u0648\u0632 \u0627\u0644\u0623\u062e\u0631\u0649<\/h3>\n<p>\u0648\u062a\u0634\u0645\u0644 \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0645\u0648\u0632 \u0627\u0644\u0623\u062e\u0631\u0649 \u0631\u0642\u0627\u0626\u0642 \u0627\u0644\u0645\u0648\u0632 \u0648\u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u0645\u0648\u0632. \u0647\u0630\u0647 \u0627\u0644\u0645\u0646\u062a\u062c\u0627\u062a \u0645\u062a\u0627\u062d\u0629 \u0644\u0644\u0634\u0631\u0627\u0621 \u0639\u0628\u0631 \u0627\u0644\u0625\u0646\u062a\u0631\u0646\u062a.<\/p>\n<p>\u064a\u062c\u0628 \u0639\u0644\u0649 \u0627\u0644\u0646\u0627\u0633 \u0627\u0644\u062a\u062d\u0642\u0642 \u0645\u0646 \u062a\u0633\u0645\u064a\u0629 \u0627\u0644\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0645\u0635\u0646\u0639\u0629 \u0642\u0628\u0644 \u0634\u0631\u0627\u0626\u0647\u0627\u060c \u0644\u0623\u0646\u0647\u0627 \u0642\u062f \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0633\u0643\u0631 \u0627\u0644\u0645\u0636\u0627\u0641\u060c \u0648\u0627\u0644\u0645\u0644\u062d\u060c \u0623\u0648 \u0627\u0644\u062f\u0647\u0648\u0646.<\/p>\n<p>Plantain \u0647\u0648 \u0627\u0628\u0646 \u0639\u0645 \u0644\u0630\u064a\u0630 \u0645\u0646 \u0627\u0644\u0645\u0648\u0632 \u0627\u0644\u0630\u064a \u064a\u062d\u0638\u0649 \u0628\u0634\u0639\u0628\u064a\u0629 \u0641\u064a \u0623\u0645\u0631\u064a\u0643\u0627 \u0627\u0644\u0648\u0633\u0637\u0649. \u0627\u0644\u0646\u0627\u0633 \u0628\u062d\u0627\u062c\u0629 \u0644\u0637\u0647\u064a plantain \u0642\u0628\u0644 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645. \u0631\u0642\u0627\u0626\u0642 \u0628\u0644\u0627\u0646\u062a\u0627\u064a\u0646 \u0645\u062a\u0627\u062d\u0629 \u0623\u064a\u0636\u0627 \u0644\u0644\u0634\u0631\u0627\u0621. \u0623\u062e\u0628\u0627\u0631 \u0627\u0644\u0637\u0628\u064a\u0629 \u0627\u0644\u064a\u0648\u0645 NEWSLETTERStay \u0641\u064a \u0645\u0639\u0631\u0641\u0629. \u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u0627\u0644\u0646\u0634\u0631\u0629 \u0627\u0644\u0625\u062e\u0628\u0627\u0631\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0645\u062c\u0627\u0646\u064a\u0629<\/p>\n<p>\u062a\u0648\u0642\u0639 \u062e\u0637\u0648\u0637 \u0639\u0644\u064a\u0627 \u0645\u062a\u0639\u0645\u0642\u0629 \u0645\u062f\u0639\u0648\u0645\u0629 \u0628\u0627\u0644\u0639\u0644\u0645 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0642\u0635\u0635\u0646\u0627 \u0643\u0644 \u064a\u0648\u0645. 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