{"id":6314,"date":"2024-04-02T00:00:59","date_gmt":"2024-04-02T00:00:59","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6314"},"modified":"2024-04-02T16:28:44","modified_gmt":"2024-04-02T16:28:44","slug":"are-whole-grains-good-for-you","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/are-whole-grains-good-for-you\/","title":{"rendered":"\u0647\u0644 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0645\u0641\u064a\u062f\u0629 \u0644\u0643\u061f"},"content":{"rendered":"<\/p>\n<p>\u0627\u0631\u062a\u0641\u0639\u062a \u0634\u0639\u0628\u064a\u0629 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c \u0648\u0644\u0643\u0646 \u0647\u0646\u0627\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0637\u0631\u0642 \u0644\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0645\u0646 \u0623\u062c\u0644 \u0642\u0644\u0628 \u0635\u062d\u064a. \u062a\u0638\u0647\u0631 \u0645\u0631\u0627\u062c\u0639\u062a\u0646\u0627 \u0644\u0623\u062d\u062f\u062b \u0627\u0644\u0623\u062f\u0644\u0629 \u0623\u0646 \u0646\u0648\u0639\u064a\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0647\u064a \u0627\u0644\u0623\u0643\u062b\u0631 \u0623\u0647\u0645\u064a\u0629.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" title=\"Are whole grains good for you?\" src=\"https:\/\/i.pinimg.com\/originals\/fe\/2d\/1d\/fe2d1dbf897cec777132cc6d1787789f.jpg\" alt=\"Whole grains in bowls on a table\" \/><\/figure>\n<p><q>\u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0628\u062f\u0644\u0627 \u0645\u0646 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0645\u0643\u0631\u0631\u0629 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0648\u0627\u0644\u0641\u0627\u0643\u0647\u0629.<\/q><\/p>\n<h3>\u0645\u0627 \u0647\u064a \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0633\u0644\u064a\u0645\u0629\u061f<\/h3>\n<p>\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0633\u0644\u064a\u0645\u0629 \u063a\u064a\u0631 \u0627\u0644\u0645\u0643\u0631\u0631\u0629 \u0648\u0642\u0631\u064a\u0628\u0629 \u0645\u0646 \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u064a\u0647\u0627 \u0641\u064a \u0627\u0644\u0637\u0628\u064a\u0639\u0629 \u0645\u062b\u0644 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0648\u0627\u0644\u0634\u0639\u064a\u0631 \u0648\u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a. \u0623\u0646\u0647\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u0633\u0639\u0629 \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0648\u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0643\u0633\u062f\u0629\u060c \u0648\u0627\u0644\u062a\u064a \u0647\u064a \u062c\u064a\u062f\u0629 \u0644\u0642\u0644\u0648\u0628\u0646\u0627.<\/p>\n<h5>\u0623\u0645\u062b\u0644\u0629 \u0639\u0644\u0649 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0633\u0644\u064a\u0645\u0629 \u0644\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0623\u0643\u062b\u0631 \u0645\u0646:<\/h5>\n<ul>\n<li>\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0643\u0644\u0647<\/li>\n<li>\u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a<\/li>\n<li>\u0634\u0639\u064a\u0631<\/li>\n<li>\u0628\u0648\u0644\u063a\u0627\u0631 (\u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0645\u062a\u0635\u062f\u0639)<\/li>\n<li>\u0627\u0644\u0643\u064a\u0646\u0648\u0627<\/li>\n<li>\u0627\u0644\u062f\u062e\u0646<\/li>\n<li>\u062d\u0646\u0637\u0629 \u0633\u0648\u062f\u0627\u0621.<\/li>\n<\/ul>\n<h3>\u0645\u0627 \u0647\u064a \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0645\u0643\u0631\u0631\u0629\u061f<\/h3>\n<p>\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0645\u0643\u0631\u0631\u0629 \u0647\u064a \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0627\u0644\u062a\u064a \u062a\u062a\u0645 \u0645\u0639\u0627\u0644\u062c\u062a\u0647\u0627 \u0648\u0623\u0642\u0644 \u0628\u0643\u062b\u064a\u0631 \u0645\u062b\u0644 \u0623\u0646\u0647\u0627 \u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0627\u0644\u0637\u0628\u064a\u0639\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u062e\u0628\u0632 \u0627\u0644\u0623\u0628\u064a\u0636 \u0648\u0627\u0644\u0645\u0639\u0643\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u0645\u0641\u0631\u0642\u0639\u0627\u062a. \u0648\u0647\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0639\u062f\u062f \u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0623\u0642\u0644 \u0648\u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0633\u0643\u0631 \u0627\u0644\u0645\u0636\u0627\u0641 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0634\u0628\u0639\u0629 \u0648\u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645.<\/p>\n<h5>\u0623\u0645\u062b\u0644\u0629 \u0639\u0644\u0649 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0645\u0643\u0631\u0631\u0629 \u2013 \u0623\u0643\u0644 \u0623\u0642\u0644 \u0645\u0646 \u0647\u0630\u0647<\/h5>\n<ul>\n<li>\u0627\u0644\u062e\u0628\u0632 \u0627\u0644\u0623\u0628\u064a\u0636\u060c \u0644\u0641\u0627\u062a\u060c \u064a\u0644\u062a\u0641\u060c \u0627\u0644\u062e\u0628\u0632 \u0627\u0644\u0645\u0633\u0637\u062d \u0627\u0644\u062e.<\/li>\n<li>\u0627\u0644\u0645\u0641\u0631\u0642\u0639\u0627\u062a \u0623\u0648 \u0627\u0644\u062e\u0628\u0632 \u0627\u0644\u0645\u0642\u0631\u0645\u0634<\/li>\n<li>\u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0623\u0628\u064a\u0636 \u0648\u0627\u0644\u0645\u0639\u0643\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u0643\u0633\u064a\u0643\u0648\u0633<\/li>\n<li>\u062d\u0628\u0648\u0628 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0645\u0646\u062a\u0641\u062e\u0629 \u0648\u063a\u064a\u0631\u0647\u0627 \u0645\u0646 \u0627\u0644\u062d\u0628\u0648\u0628 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0623\u0644\u064a\u0627\u0641<\/li>\n<li>\u0627\u0644\u0637\u062d\u064a\u0646 \u0627\u0644\u0623\u0628\u064a\u0636 (\u0648\u0627\u0644\u0645\u0646\u062a\u062c\u0627\u062a \u0645\u062b\u0644 \u0627\u0644\u062e\u0628\u0632 \u0648\u0627\u0644\u0628\u0627\u064a\u0643\u0644\u064a\u062a \u0648\u0627\u0644\u0643\u0639\u0643 \u0648\u0627\u0644\u0628\u0633\u0643\u0648\u064a\u062a \u0648\u0627\u0644\u062f\u0648\u0646\u0627\u062a).<\/li>\n<\/ul>\n<h3>\u0645\u0627 \u0647\u064a \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629\u061f<\/h3>\n<p>\u0648\u0642\u062f \u062a\u0645 \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0628\u0639\u0636 \u0627\u0644\u0645\u0639\u0627\u0644\u062c\u0629 \u0648\u0644\u0643\u0646 \u0645\u0639\u0638\u0645 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u0627 \u062a\u0632\u0627\u0644 \u0642\u0627\u0626\u0645\u0629\u060c \u0645\u062b\u0644 \u062e\u0628\u0632 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0648\u0627\u0644\u062f\u0642\u064a\u0642 \u0627\u0644\u0643\u0627\u0645\u0644.<\/p>\n<h5>\u0623\u0645\u062b\u0644\u0629 \u0639\u0644\u0649 \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629<\/h5>\n<ul>\n<li>\u062e\u0628\u0632 \u0643\u0627\u0645\u0644 \u0627\u0644\u062f\u0633\u0645 \u0648\u0645\u062e\u062a\u0644\u0637 \u0627\u0644\u062d\u0628\u0648\u0628\u060c \u0644\u0641\u0627\u0626\u0641\u060c \u0644\u0641\u0627\u0626\u0641<\/li>\n<li>\u0645\u0641\u0631\u0642\u0639\u0627\u062a \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0648\u0627\u0644\u062e\u0628\u0632 \u0627\u0644\u0645\u0642\u0631\u0645\u0634 \u0648\u0643\u0639\u0643 \u0627\u0644\u0634\u0648\u0641\u0627\u0646<\/li>\n<li>\u0627\u0644\u0645\u0639\u0643\u0631\u0648\u0646\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629<\/li>\n<li>\u0645\u0648\u064a\u0633\u0644\u064a<\/li>\n<li>\u0628\u0633\u0643\u0648\u064a\u062a \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644<\/li>\n<li>\u062d\u0628\u0648\u0628 \u0627\u0644\u0646\u062e\u0627\u0644\u0629<\/li>\n<li>\u0646\u062e\u0627\u0644\u0629 \u0627\u0644\u0642\u0645\u062d\u060c \u062c\u0631\u062b\u0648\u0645\u0629 \u0627\u0644\u0642\u0645\u062d<\/li>\n<li>\u0627\u0644\u0637\u062d\u064a\u0646 (\u0623\u064a \u0627\u0644\u0648\u062c\u0628\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629).<\/li>\n<\/ul>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.heartfoundation.org.nz\/media\/images\/nutrition\/general-images\/anatomy-of-a-grain_737_438.png\" alt=\"Anatomy of a grain\" \/><\/figure>\n<h3>\u0647\u0644 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0645\u0641\u064a\u062f\u0629 \u0644\u0642\u0644\u0628\u064a\u061f<\/h3>\n<p>\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 \u0645\u0631\u0627\u062c\u0639\u0629 &#8220;\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0648\u0627\u0644\u0642\u0644\u0628&#8221;\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0642\u0644\u0644 \u062a\u0646\u0627\u0648\u0644 \u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0628\u0646\u0633\u0628\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 30\u066a.<\/p>\n<p>\u0639\u0646\u062f\u0645\u0627 \u062a\u0624\u0643\u0644 \u0643\u062c\u0632\u0621 \u0645\u0646 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a \u0644\u0644\u0642\u0644\u0628\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0639\u0644\u0649:<\/p>\n<ul>\n<li>\u062e\u0641\u0636 \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 (\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062f\u0647\u0646\u064a \u0627\u0644\u0643\u0644\u064a \u0648\u0627\u0644\u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0643\u062b\u0627\u0641\u0629)<\/li>\n<li>\u062e\u0641\u0636 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645<\/li>\n<li>\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0648\u0632\u0646<\/li>\n<li>\u062e\u0641\u0636 \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 \u0628\u0646\u0633\u0628\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 32\u066a.<\/li>\n<\/ul>\n<p>\u0642\u062f \u062a\u0643\u0648\u0646 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0645\u0641\u064a\u062f\u0629 \u0644\u0644\u063a\u0627\u064a\u0629 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u062d\u062a\u0627\u062c\u0648\u0646 \u0625\u0644\u0649 \u062e\u0641\u0636 \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0623\u0648 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645.<\/p>\n<p>\u0641\u064a \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u060c \u062b\u0644\u0627\u062b \u062d\u0635\u0635 \u0645\u0646 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u064a\u0648\u0645\u064a\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0642\u0644\u0628\u0643 \u0639\u0644\u0649 \u0627\u0644\u0628\u0642\u0627\u0621 \u0628\u0635\u062d\u0629 \u062c\u064a\u062f\u0629 \u0648\u062a\u0646\u0627\u0648\u0644 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0630\u0644\u0643 \u0645\u0646 \u0627\u0644\u0645\u0631\u062c\u062d \u0623\u0646 \u064a\u0643\u0648\u0646 \u0623\u0641\u0636\u0644 \u0644\u0642\u0644\u0628\u0643.<\/p>\n<h3>\u0643\u064a\u0641 \u064a\u0645\u0643\u0646\u0646\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629\u061f<\/h3>\n<h3>\u0647\u0644 \u062c\u0645\u064a\u0639 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0635\u062d\u064a\u0629\u061f<\/h3>\n<p>\u0644\u064a\u0633\u062a \u0643\u0644 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0645\u062a\u0633\u0627\u0648\u064a\u0629\u060c \u0648\u0627\u0644\u062d\u0628\u0648\u0628 \u063a\u064a\u0631 \u0627\u0644\u0645\u0643\u0631\u0631\u0629 \u0645\u0639 \u0647\u064a\u0643\u0644 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0633\u0644\u064a\u0645\u0629\u060c \u0647\u064a \u0627\u0644\u0623\u0641\u0636\u0644 \u0644\u0623\u062c\u0633\u0627\u0645\u0646\u0627. \u0641\u064a \u0646\u064a\u0648\u0632\u064a\u0644\u0646\u062f\u0627 \u060c \u0646\u062d\u0635\u0644 \u0639\u0644\u0649 \u0645\u0639\u0638\u0645 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0645\u0646 \u0627\u0644\u062e\u0628\u0632 \u0648\u062d\u0628\u0648\u0628 \u0627\u0644\u0625\u0641\u0637\u0627\u0631 \u0644\u0630\u0644\u0643 \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0627\u0644\u0628\u062d\u062b \u0639\u0646 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0627\u0644\u0633\u0644\u064a\u0645\u0629 \u0639\u0646\u062f \u0627\u062e\u062a\u064a\u0627\u0631 \u0647\u0630\u0647 \u0627\u0644\u0623\u0637\u0639\u0645\u0629.<\/p>\n<p>\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0645\u0643\u0631\u0631\u0629 \u0648\u0628\u0639\u0636 \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0645\u0641\u0631\u0642\u0639\u0627\u062a \u0648\u062d\u0628\u0648\u0628 \u0627\u0644\u0625\u0641\u0637\u0627\u0631\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0633\u0643\u0631 \u0648\u0627\u0644\u0645\u0644\u062d \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0634\u0628\u0639\u0629 \u0627\u0644\u0645\u0636\u0627\u0641\u0629 \u0644\u0647\u0645 \u062d\u062a\u0649 \u0623\u0642\u0631\u0628 \u0627\u0644\u0645\u0646\u062a\u062c \u0647\u0648 \u0625\u0644\u0649 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0623\u0635\u0644\u064a\u0629\u060c \u0643\u0644\u0645\u0627 \u0643\u0627\u0646 \u0630\u0644\u0643 \u0623\u0641\u0636\u0644.<\/p>\n<h3>\u0647\u0644 \u064a\u062c\u0628 \u0623\u0646 \u0623\u062a\u0628\u0639 \u0646\u0638\u0627\u0645\u0627 \u063a\u0630\u0627\u0626\u064a\u0627 \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u061f<\/h3>\n<p>\u0648\u0642\u062f \u0632\u0627\u062f\u062a \u0634\u0639\u0628\u064a\u0629 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a. \u0627\u0644\u0646\u0627\u0633 \u0639\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0639\u0627\u062f\u0629 \u0644\u0627 \u064a\u0623\u0643\u0644\u0648\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0635\u0646\u0639\u0629 \u0648\u0627\u0644\u0633\u0643\u0631 \u0648\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0645\u0643\u0631\u0631\u0629 \u0648\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0646\u0634\u0648\u064a\u0629 (\u0645\u062b\u0644 \u0627\u0644\u062e\u0628\u0632 \u0648\u0627\u0644\u0645\u0639\u0643\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u0623\u0631\u0632 \u0648\u0627\u0644\u0628\u0637\u0627\u0637\u0627). \u0642\u062f \u0644\u0627 \u064a\u0623\u0643\u0644\u0648\u0646 \u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a (\u0645\u062b\u0644 \u0627\u0644\u062d\u0645\u0635 \u0648\u0627\u0644\u0639\u062f\u0633) \u0648\u0628\u0639\u0636 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0623\u064a\u0636\u0627.<\/p>\n<p>\u0647\u0646\u0627\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0637\u0631\u0642 \u0644\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0645\u0646 \u0623\u062c\u0644 \u0642\u0644\u0628 \u0635\u062d\u064a\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a. \u0645\u0627 \u0647\u0648 \u0623\u0647\u0645 \u0647\u0648 \u0646\u0648\u0639\u064a\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u063a\u0630\u0627\u0621. \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0648\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u0646\u0634\u0648\u064a\u0629 (\u0645\u062b\u0644 \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0648\u0627\u0644\u0642\u0644\u0642\u0627\u0633) \u0648\u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a (\u0645\u062b\u0644 \u0627\u0644\u062d\u0645\u0635 \u0648\u0627\u0644\u0639\u062f\u0633)\u060c \u0628\u063a\u0636 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u0645\u062d\u062a\u0648\u0627\u0647\u0627 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0643\u0644\u0647\u0627 \u062c\u0632\u0621\u0627 \u0645\u0646 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a \u0644\u0644\u0642\u0644\u0628.<\/p>\n<p>\u0645\u0639\u0638\u0645\u0646\u0627 \u0633\u064a\u0643\u0648\u0646 \u0623\u0641\u0636\u0644 \u062d\u0627\u0644\u0627 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0623\u0642\u0644 \u062f\u0642\u0629 \u0648\u0627\u0644\u0645\u0635\u0646\u0639\u0629 \u0645\u062b\u0644 \u0627\u0644\u062e\u0628\u0632 \u0627\u0644\u0623\u0628\u064a\u0636 \u0648\u0627\u0644\u0628\u0633\u0643\u0648\u064a\u062a \u0648\u0627\u0644\u0645\u0639\u0643\u0631\u0648\u0646\u0629 \u0627\u0644\u0628\u064a\u0636\u0627\u0621 \u0648\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a.<\/p>\n<h3>\u0645\u0627 \u0627\u0644\u0630\u064a \u062a\u0648\u0635\u064a \u0628\u0647 \u0645\u0624\u0633\u0633\u0629 \u0627\u0644\u0642\u0644\u0628\u061f<\/h3>\n<p>\u062a\u0648\u0635\u064a \u0645\u0624\u0633\u0633\u0629 \u0627\u0644\u0642\u0644\u0628 \u062c\u0645\u064a\u0639 \u0627\u0644\u0646\u0627\u0633 \u0641\u064a \u0646\u064a\u0648\u0632\u064a\u0644\u0646\u062f\u0627\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0645\u0639\u0631\u0636\u064a\u0646 \u0644\u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628\u060c \u0628\u0627\u0633\u062a\u0628\u062f\u0627\u0644 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0645\u0643\u0631\u0631\u0629 \u0628\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0648\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0623\u0644\u064a\u0627\u0641.<\/p>\n<ol>\n<li>\u062d\u064a\u062b\u0645\u0627 \u0623\u0645\u0643\u0646\u060c \u0627\u062e\u062a\u0631 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0633\u0644\u064a\u0645\u0629 \u0627\u0644\u062a\u064a \u0647\u064a \u0642\u0631\u064a\u0628\u0629 \u0645\u0646 \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u064a\u0647\u0627 \u0641\u064a \u0627\u0644\u0637\u0628\u064a\u0639\u0629.<\/li>\n<li>\u0625\u0630\u0627 \u0627\u062e\u062a\u0631\u062a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062d\u0628\u0648\u0628\u060c \u0641\u0627\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0627\u064a\u0636\u0627\u062a \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0648\u0627\u0644\u0645\u064a\u0633\u0648\u0631\u0629 \u0627\u0644\u062a\u0643\u0644\u0641\u0629 \u0645\u0646 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0645\u0643\u0631\u0631\u0629 \u0625\u0644\u0649 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0623\u0648 \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0623\u0644\u064a\u0627\u0641.<\/li>\n<li><span>\u062a\u0647\u062f\u0641\u00a0<strong>\u0625\u0644\u0649 \u0645\u0627 \u0644\u0627 \u064a\u0642\u0644 \u0639\u0646 \u062b\u0644\u0627\u062b \u062d\u0635\u0635<\/strong>\u00a0\u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u064a\u0648\u0645\u064a\u0627 \u0644\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628.<\/span><br \/>\u00a0<\/li>\n<\/ol>\n<h5>\u0623\u0645\u062b\u0644\u0629 \u062d\u062c\u0645 \u062e\u062f\u0645\u0629 \u0627\u0644\u0643\u0628\u0627\u0631:<\/h5>\n<ul>\n<li>1\/2 \u0643\u0648\u0628 \u0639\u0635\u064a\u062f\u0629 \u0645\u0637\u0628\u0648\u062e\u0629<\/li>\n<li>1\/3 \u0643\u0648\u0628 \u0645\u0648\u064a\u0633\u0644\u064a \u0637\u0628\u064a\u0639\u064a<\/li>\n<li>1\/3 \u0643\u0648\u0628 \u0623\u0631\u0632 \u0628\u0646\u064a (\u0645\u0637\u0628\u0648\u062e)<\/li>\n<li>2 \u0628\u0633\u0643\u0648\u064a\u062a \u0642\u0645\u062d \u0643\u0627\u0645\u0644<\/li>\n<li>3 \u062e\u0628\u0632 \u0647\u0634 \u0643\u0627\u0645\u0644 \u0627\u0644\u062f\u0633\u0645<\/li>\n<li>1 \u0634\u0631\u064a\u062d\u0629 \u062e\u0628\u0632 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629<\/li>\n<li><span>1\/2 \u0644\u0641\u0629 \u062e\u0628\u0632 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629.<\/span><br \/>\u00a0<\/li>\n<\/ul>\n<p>\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0646\u0648\u0639\u064a\u0629 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0628\u062f\u0644\u0627 \u0645\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062a\u0639\u0644\u064a\u0642 \u0639\u0644\u0649 \u0623\u062d\u062c\u0627\u0645 \u0627\u0644\u0643\u0645\u064a\u0629 \u0623\u0648 \u0627\u0644\u062a\u0642\u062f\u064a\u0645. \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0648\u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a (\u0646\u0635\u0641 \u0627\u0644\u0637\u0628\u0642) \u0648\u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0630\u0648\u0631 \u0648\u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0648\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0642\u0644\u064a\u0644\u0629 \u0627\u0644\u062f\u0633\u0645 \u060c \u0641\u0625\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0633\u062a\u0639\u062a\u0646\u064a \u0628\u0646\u0641\u0633\u0647\u0627.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>\u0627\u0631\u062a\u0641\u0639\u062a \u0634\u0639\u0628\u064a\u0629 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c \u0648\u0644\u0643\u0646 \u0647\u0646\u0627\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0637\u0631\u0642 \u0644\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0645\u0646 \u0623\u062c\u0644 \u0642\u0644\u0628 \u0635\u062d\u064a. \u062a\u0638\u0647\u0631 \u0645\u0631\u0627\u062c\u0639\u062a\u0646\u0627 \u0644\u0623\u062d\u062f\u062b [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6315,"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 center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[223,19],"tags":[],"class_list":["post-6314","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-eating","category-nutrition"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"ar","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/fitolympia.com\/wp-content\/uploads\/2020\/09\/are-whole-grains-good-for-you_737_553_c1.jpg","categories_details":[{"id":223,"name":"Healthy Eating","count":115,"parent":0},{"id":19,"name":"Nutrition","count":205,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":6212,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts\/6314","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/comments?post=6314"}],"version-history":[{"count":10,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts\/6314\/revisions"}],"predecessor-version":[{"id":12447,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts\/6314\/revisions\/12447"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/media\/6315"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/media?parent=6314"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/categories?post=6314"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/tags?post=6314"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}