{"id":6374,"date":"2024-02-24T19:09:41","date_gmt":"2024-02-24T19:09:41","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6374"},"modified":"2024-02-24T19:09:42","modified_gmt":"2024-02-24T19:09:42","slug":"the-21-best-foods-for-fast-weight-loss","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/the-21-best-foods-for-fast-weight-loss\/","title":{"rendered":"\u0623\u0641\u0636\u0644 21 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0633\u0631\u064a\u0639"},"content":{"rendered":"<\/p>\n<p>\u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0630\u0643\u064a\u0629\u00a0<strong>\u0644\u0627\u0646\u0642\u0627\u0635 \u0648\u0632\u0646\u0647 \u0628\u0633\u0631\u0639\u0629<\/strong>\u00a0\u0647\u0648 \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u0647\u064a \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 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\u0635\u062d\u0629\u060c \u0628\u0628\u0633\u0627\u0637\u0629 \u0644\u0627 \u0643\u0648\u0645\u0629 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062d\u0643\u0645\u0629 \u0645\u0639 \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646.<\/p>\n<p>\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u064a\u0633\u062a\u063a\u0631\u0642 25 \u0623\u0648\u0642\u064a\u0629 \u0645\u0646 \u0627\u0644\u0643\u064a\u0646\u0648\u0627 (\u0645\u0635\u062f\u0631 \u0628\u0631\u0648\u062a\u064a\u0646 \u0643\u0627\u0645\u0644) \u0641\u064a 693 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 25 \u063a\u0631\u0627\u0645\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0641\u0642\u0637 4 \u0623\u0648\u0642\u064a\u0629 \u0645\u0646 \u0627\u0644\u0633\u064a\u0631\u0644\u0648\u064a\u0646 \u0627\u0644\u0647\u0632\u064a\u0644 \u0641\u064a 160 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 25 \u063a\u0631\u0627\u0645\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/p>\n<p>\u0625\u0630\u0627 \u0627\u062e\u062a\u0631\u062a \u062a\u0646\u0627\u0648\u0644 \u0647\u0630\u0627 \u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u0635\u062f\u064a\u0642 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646\u060c \u0641\u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0627\u0644\u0627\u0628\u062a\u0639\u0627\u062f \u0639\u0646 \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u0645\u0635\u0646\u0639\u0629\u060c \u0648\u062e\u0627\u0635\u0629 \u062a\u0644\u0643 \u0627\u0644\u062a\u064a \u064a\u062a\u0645 &#8220;\u0639\u0644\u0627\u062c\u0647\u0627&#8221; \u0648\u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0646\u062a\u0631\u064a\u062a \u0648\u0627\u0644\u0646\u062a\u0631\u0627\u062a \u0644\u0623\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u062a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u0645\u0635\u0646\u0639\u0629 \u0642\u062f \u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u0633\u0631\u0637\u0627\u0646 \u0648\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628.<\/p>\n<h3>4. \u0627\u0644\u062c\u0631\u064a\u0628 \u0641\u0631\u0648\u062a<\/h3>\n<p>\u0647\u0630\u0647 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0639\u062c\u0628 \u064a\u0628\u062f\u0648 \u0623\u0646 \u0644\u062f\u064a\u0647\u0627 \u0628\u0639\u0636 \u0627\u0644\u062f\u0647\u0648\u0646 \u063a\u0627\u0645\u0636\u0629 \u062d\u0631\u0642 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0639\u0638\u0645\u0649 \u0627\u0644\u062a\u064a \u062a\u0645\u064a\u0632\u0647\u0627 \u0639\u0646 \u063a\u064a\u0631\u0647\u0627 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0643\u0647.<\/p>\n<p>\u0644\u0647\u0630\u0627 \u0627\u0644\u0633\u0628\u0628 \u062a\u0645\u062a \u062f\u0631\u0627\u0633\u0629 \u0627\u0644\u062c\u0631\u064a\u0628 \u0641\u0631\u0648\u062a \u0644\u0642\u062f\u0631\u0627\u062a\u0647 \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646.<\/p>\n<p>\u0648\u062c\u062f\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0647\u0646\u0627\u0643 \u0639\u0644\u0627\u0642\u0629 \u0628\u064a\u0646 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u062c\u0631\u064a\u0628 \u0641\u0631\u0648\u062a. \u0641\u064a \u062f\u0631\u0627\u0633\u0629 \u0623\u062c\u0631\u064a\u062a \u0639\u0644\u0649 91 \u0634\u062e\u0635\u0627 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0627\u0644\u0633\u0645\u0646\u0629 \u0627\u0644\u0645\u0641\u0631\u0637\u0629 \u0639\u0644\u0649 \u0645\u062f\u0649 \u0641\u062a\u0631\u0629 12 \u0623\u0633\u0628\u0648\u0639\u0627\u060c \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0646\u0635\u0641 \u0627\u0644\u062c\u0631\u064a\u0628 \u0641\u0631\u0648\u062a \u0642\u0628\u0644 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0648\u0641\u0642\u062f\u0648\u0627 \u0645\u0627 \u0645\u062a\u0648\u0633\u0637\u0647 3.5 \u0631\u0637\u0644.<\/p>\n<p>\u0647\u0646\u0627\u0643 \u0628\u0639\u0636 \u0627\u0644\u0623\u0633\u0628\u0627\u0628 \u0627\u0644\u062a\u064a \u062a\u062c\u0639\u0644 \u0627\u0644\u062c\u0631\u064a\u0628 \u0641\u0631\u0648\u062a \u064a\u0633\u0628\u0628 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646. \u0648\u0627\u062d\u062f \u0647\u0648 \u0623\u0646 \u0627\u0644\u062c\u0631\u064a\u0628 \u0641\u0631\u0648\u062a \u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0645\u0646\u062e\u0641\u0636\u0629 \u0641\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u0627\u0646\u0647\u0627 \u062a\u0639\u062a\u0628\u0631 \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639 &#8220;\u0627\u0644\u063a\u0630\u0627\u0621 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0633\u0644\u0628\u064a\u0629&#8221;\u060c \u0648\u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0647 \u064a\u0623\u062e\u0630 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0647\u0636\u0645\u0647 \u0645\u0645\u0627 \u0643\u0627\u0646\u062a \u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0627\u0644\u0641\u0627\u0643\u0647\u0629.<\/p>\n<p>\u0627\u0644\u062c\u0631\u064a\u0628 \u0641\u0631\u0648\u062a \u064a\u062e\u0641\u0636 \u0623\u064a\u0636\u0627 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0646\u062e\u0641\u0627\u0636 \u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u062f\u0647\u0648\u0646.<\/p>\n<p>\u0643\u0645\u0627 \u062a\u0645 \u0631\u0628\u0637 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062c) \u0648\u062c\u062f\u062a \u0641\u064a \u0627\u0644\u062c\u0631\u064a\u0628 \u0641\u0631\u0648\u062a \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u062f\u0647\u0648\u0646. \u062c\u0633\u0645\u0643 \u064a\u0633\u062a\u062e\u062f\u0645 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062c) \u0644\u062a\u062c\u0645\u064a\u0639 \u0643\u0627\u0631\u0646\u064a\u062a\u064a\u0646, \u0636\u0631\u0648\u0631\u064a \u0644\u0627\u0633\u062a\u0642\u0644\u0627\u0628 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0637\u0627\u0642\u0629.<\/p>\n<h3>5. \u0632\u064a\u062a \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f<\/h3>\n<p>\u0647\u0646\u0627\u0643 \u0634\u064a\u0621 \u0645\u062b\u0644 &#8220;\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062c\u064a\u062f\u0629&#8221;\u060c \u0648\u0632\u064a\u062a \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f \u0647\u0648 \u0648\u0627\u062d\u062f \u0645\u0646\u0647\u0645.<\/p>\n<p>\u0643\u0646\u062a \u0642\u062f \u0633\u0645\u0639\u062a \u0623\u0646 \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0627\u0644\u0628\u0643\u0631 \u0627\u0644\u0645\u0645\u062a\u0627\u0632 \u0647\u0648 \u0645\u0635\u062f\u0631 \u062c\u064a\u062f \u0644\u0644\u062f\u0647\u0648\u0646 \u0643\u0630\u0644\u0643.<\/p>\n<p>\u0648\u0644\u0643\u0646 \u0645\u0627 \u0627\u0644\u0630\u064a \u064a\u0634\u0643\u0644 &#8220;\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062c\u064a\u062f\u0629&#8221;\u060c \u0648\u0644\u0645\u0627\u0630\u0627 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u061f<\/p>\n<p>\u0627\u0644\u062c\u0648\u0627\u0628 \u0647\u0648 \u0623\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u062a\u062a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0642\u0635\u064a\u0631\u0629 \u0648\u0645\u062a\u0648\u0633\u0637\u0629 \u0648\u0637\u0648\u064a\u0644\u0629 \u0627\u0644\u0633\u0644\u0633\u0644\u0629 \u0628\u0646\u0633\u0628 \u0645\u062a\u0641\u0627\u0648\u062a\u0629.<\/p>\n<p>\u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u0633\u0644\u0633\u0644\u0629 (MCFAs)\u060c \u0648\u062c\u062f\u062a \u0641\u064a \u0648\u0641\u0631\u0629 \u0641\u064a \u0632\u064a\u062a \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f\u060c \u0647\u064a \u0623\u0633\u0647\u0644 \u0644\u0644\u062c\u0633\u0645 \u0644\u062a\u062d\u0648\u064a\u0644 \u0625\u0644\u0649 \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u0647\u0636\u0645 \u0645\u0646 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0633\u0644\u0633\u0644\u0629 \u0637\u0648\u064a\u0644\u0629 (LCFAs).<\/p>\n<p>\u0648\u0642\u062f \u062b\u0628\u062a MCFAs \u0644\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0634\u0628\u0639 \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0625\u0646\u0641\u0627\u0642 \u0639\u0644\u0649 \u0627\u0644\u0637\u0627\u0642\u0629 (\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629) \u0628\u0627\u0644\u0645\u0642\u0627\u0631\u0646\u0629 \u0645\u0639 LCFAs.<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/d1cbe14be5894c8dcc3d-8a742a0d46bf003746b2a98abb2fa3cf.ssl.cf2.rackcdn.com\/wp-content\/uploads\/2017\/01\/best-foods-for-fast-weight-loss-4.jpg\" alt=\"\" \/><\/figure>\n<p>\u0632\u064a\u062a \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f \u0644\u064a\u0633 \u0641\u0642\u0637 \u064a\u0639\u0632\u0632 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u060c \u0641\u0625\u0646\u0647 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n<p>\u0632\u064a\u062a \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f \u0647\u0648 \u0644\u0644\u063a\u0627\u064a\u0629 &#8220;\u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646\u060c \u0648\u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0647 \u064a\u062d\u0641\u0632 \u0627\u0644\u0628\u0646\u0643\u0631\u064a\u0627\u0633 \u0625\u0644\u0649 \u062d\u062f \u0643\u0628\u064a\u0631 \u0625\u0644\u0649 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646 \u0627\u0644\u0633\u0631\u064a.<\/p>\n<p>\u0648\u0627\u0644\u063a\u0631\u0636 \u0645\u0646 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646 \u0647\u0648 \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645\u00a0<strong><em>\u0648\u0636\u062e<\/em>\u00a0<\/strong>\u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0641\u064a \u0639\u0636\u0644\u0627\u062a\u0643.<\/p>\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 45-55\u066a \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0634\u0628\u0639\u0629 \u0641\u064a \u0632\u064a\u062a \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f\u060c \u0647\u0648 \u062d\u0645\u0636 \u0627\u0644\u0644\u0648\u0631\u064a\u0643. \u062d\u0645\u0636 \u0627\u0644\u0644\u0648\u0631\u064a\u0643 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u064a.<\/p>\n<p>\u064a\u062a\u0645 \u062a\u062d\u0648\u064a\u0644 MCFAs \u0628\u0633\u0647\u0648\u0644\u0629 \u0623\u0643\u0628\u0631 \u0625\u0644\u0649 \u0627\u0644\u0643\u064a\u062a\u0648\u0646\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0633\u062a\u062e\u062f\u0645\u0647\u0627 \u0627\u0644\u062f\u0645\u0627\u063a \u0643\u0645\u0635\u062f\u0631 \u0644\u0644\u0637\u0627\u0642\u0629.<\/p>\n<p>\u0627\u0633\u062a\u0628\u062f\u0627\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0623\u0642\u0644 \u0635\u062d\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0643\u0627\u0646\u0648\u0644\u0627 \u0648\u0627\u0644\u0632\u064a\u062a \u0627\u0644\u0646\u0628\u0627\u062a\u064a \u0645\u0639 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0645\u062b\u0644 \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0627\u0644\u0628\u0643\u0631 \u0627\u0644\u0645\u0645\u062a\u0627\u0632\u060c \u0648\u0632\u064a\u062a \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f \u063a\u064a\u0631 \u0627\u0644\u0645\u0643\u0631\u0631 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0643\u0628\u064a\u0631 \u0644\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0628\u0637\u0646.<\/p>\n<h3>6. \u0627\u0644\u062f\u062c\u0627\u062c \u0648\u062a\u0631\u0643\u064a\u0627 \u0627\u0644\u062b\u062f\u064a<\/h3>\n<p>\u0627\u0644\u062f\u0648\u0627\u062c\u0646 \u0623\u0642\u0644 \u062a\u0633\u0645\u064a\u0646 \u0645\u0646 \u0644\u062d\u0648\u0645 \u0627\u0644\u0628\u0642\u0631.<\/p>\n<p>\u0643\u0644 \u0645\u0646 \u0644\u062d\u0648\u0645 \u0627\u0644\u0628\u0642\u0631 \u0648\u0627\u0644\u062f\u0648\u0627\u062c\u0646 \u062a\u0648\u0641\u0631 \u0645\u0635\u062f\u0631\u0627 \u0645\u0645\u062a\u0627\u0632\u0627 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0648\u0644\u0643\u0646 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062d\u0627\u0648\u0644 \u0627\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0634\u0628\u0639\u0629\u060c \u062b\u0645 \u0627\u0644\u062f\u062c\u0627\u062c \u0628\u062f\u0648\u0646 \u062c\u0644\u062f \u0648\u0627\u0644\u062b\u062f\u064a \u062a\u0631\u0643\u064a\u0627\u060c \u0647\u0648 \u0627\u0644\u062e\u064a\u0627\u0631 \u0627\u0644\u0623\u0641\u0636\u0644.<\/p>\n<p><span>\u062a\u0648\u0635\u064a \u062c\u0645\u0639\u064a\u0629 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u0629 \u0628\u0627\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0634\u0628\u0639\u0629 \u0625\u0644\u0649 5 &#8211; 6\u066a \u0645\u0646 \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. (<a href=\"https:\/\/www.heart.org\/HEARTORG\/HealthyLiving\/HealthyEating\/Nutrition\/Frequently-Asked-Questions-About-Saturated-Fats_UCM_463756_Article.jsp#.WG6nFBsrLIU\" target=\"_blank\" rel=\"noreferrer noopener\">17<\/a><\/span>)<\/p>\n<p>\u0645\u0631\u0629 \u0623\u062e\u0631\u0649\u060c \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0647\u064a \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0648\u062f\u064a\u0629 \u0644\u0623\u0646\u0647\u0627 \u0645\u0644\u0621 \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0628\u062f\u0648\u0631\u0647 \u0625\u0644\u0649 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0623\u0642\u0644 \u0644\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/p>\n<h3>7. \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u0645\u0633\u0644\u0648\u0642\u0629<\/h3>\n<p>\u0643\u0627\u0646 \u0647\u0630\u0627 \u0627\u0644\u062f\u0631\u0646\u0629 \u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0645\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u064a \u0627\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u0649 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0641\u064a \u0643\u0644 \u0645\u062e\u0632\u0646.<\/p>\n<p>\u0641\u064a \u0627\u0644\u0622\u0648\u0646\u0629 \u0627\u0644\u0623\u062e\u064a\u0631\u0629 \u060c \u0645\u0646\u0630 \u0627\u062e\u062a\u0631\u0627\u0639 \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 \u062a\u0645 \u0648\u0636\u0639 \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0638\u0644\u0645\u0627 \u0639\u0644\u0649 \u0627\u0644\u0645\u0648\u0642\u062f \u0627\u0644\u062e\u0644\u0641\u064a.<\/p>\n<p>\u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0641\u0625\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u062d\u064a\u0632 \u0636\u062f \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0628\u062f\u0623\u062a \u062a\u062a\u0644\u0627\u0634\u0649&#8230; \u0648\u0647\u0648 \u0645\u062d\u0642 \u0641\u064a \u0630\u0644\u0643.<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/d1cbe14be5894c8dcc3d-8a742a0d46bf003746b2a98abb2fa3cf.ssl.cf2.rackcdn.com\/wp-content\/uploads\/2017\/01\/best-foods-for-fast-weight-loss-5.jpg\" alt=\"\" \/><\/figure>\n<p><span>\u0627\u0644\u0628\u0637\u0627\u0637\u0627\u060c \u0648\u062e\u0627\u0635\u0629 \u0627\u0644\u0645\u0633\u0644\u0648\u0642\u0629 \u0645\u0646\u0647\u0627\u060c \u0641\u064a \u0627\u0644\u0645\u0631\u062a\u0628\u0629 \u0627\u0644\u0623\u0639\u0644\u0649 \u0639\u0644\u0649 \u0642\u0627\u0626\u0645\u0629 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0645\u0624\u0634\u0631 \u0627\u0644\u0634\u0628\u0639. (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/7498104\" target=\"_blank\" rel=\"noreferrer noopener\">18<\/a><\/span>)<\/p>\n<p>\u0644\u064a\u0633 \u0641\u0642\u0637 \u0623\u0646\u0647\u0627 \u0644\u0627 \u062a\u0628\u0642\u064a \u0644\u0643\u0645 \u0643\u0627\u0645\u0644 \u062d\u062a\u0649 \u062a\u0623\u0643\u0644 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0642\u0644\u060c \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u062a\u062d\u062a\u0648\u064a \u0641\u0642\u0637 \u0639\u0646 \u0643\u0644 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0627\u062c\u0647\u0627 \u0644\u0644\u0628\u0642\u0627\u0621 \u0639\u0644\u0649 \u0642\u064a\u062f \u0627\u0644\u062d\u064a\u0627\u0629.<\/p>\n<p>\u062a\u062d\u062a\u0648\u064a \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0639\u0644\u0649 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B6 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 C \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645.<\/p>\n<p>\u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u063a\u0644\u0648\u062a\u064a\u0646 \u0648\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0645\u0646\u062e\u0641\u0636\u0629 \u0644\u0644\u063a\u0627\u064a\u0629 \u0641\u064a \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645 \u0648\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644.<\/p>\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u0645\u0633\u0644\u0648\u0642\u0629 \u0639\u0646\u062f \u062a\u0628\u0631\u064a\u062f\u0647\u0627 \u062a\u0634\u0643\u0644 \u0645\u0627\u062f\u0629 \u062a\u0634\u0628\u0647 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0645\u0639\u0631\u0648\u0641\u0629 \u0628\u0627\u0633\u0645 \u0627\u0644\u0646\u0634\u0627 \u0627\u0644\u0645\u0642\u0627\u0648\u0645 \u0627\u0644\u0630\u064a \u0647\u0648 \u0645\u0641\u064a\u062f \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646.<\/p>\n<p>\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u062c\u0630\u0631\u064a\u0629 \u0623\u0648 \u0627\u0644\u062f\u0631\u0646\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649 \u0645\u062b\u0644 \u0627\u0644\u064a\u0627\u0645 \u0648\u0627\u0644\u0628\u0627\u0631\u0633\u0646\u064a\u0628\u0633 \u0647\u064a \u0623\u064a\u0636\u0627 \u0635\u062f\u064a\u0642\u0629 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646.<\/p>\n<h3>8. \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645 \u0627\u0644\u062a\u0648\u0646\u0629<\/h3>\n<p>\u0627\u0644\u062a\u0648\u0646\u0629 \u0647\u0648 \u0641\u064a \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u062d\u064a\u0627\u0646 \u0627\u0644\u063a\u0630\u0627\u0621 \u0627\u0644\u0645\u0641\u0636\u0644 \u0644\u0643\u0645\u0627\u0644 \u0627\u0644\u0627\u062c\u0633\u0627\u0645.<\/p>\n<p>\u0627\u0644\u062a\u0648\u0646\u0629\u060c \u0627\u0644\u0645\u0639\u0644\u0628\u0629 \u0641\u064a \u0627\u0644\u0645\u0627\u0621\u060c \u0647\u0648 \u062e\u064a\u0627\u0631 \u0622\u062e\u0631 \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646. 1 \u0623\u0648\u0642\u064a\u0629 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 7 \u063a\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a 128 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629.<\/p>\n<p>\u0645\u0639 \u0630\u0644\u0643 \u060c \u0627\u0646\u0647\u0627 \u0644\u064a\u0633\u062a \u0641\u0643\u0631\u0629 \u062c\u064a\u062f\u0629 \u0644\u0644\u0630\u0647\u0627\u0628 \u0639\u0644\u0649 \u0643\u0644 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062a\u0648\u0646\u0629.<\/p>\n<p>\u0648\u0628\u0639\u0636 \u0623\u0633\u0645\u0627\u0643 \u0627\u0644\u062a\u0648\u0646\u0629\u060c \u0645\u062b\u0644 \u0633\u0645\u0643 \u0627\u0644\u062a\u0648\u0646\u0629 \u0627\u0644\u0628\u0627\u0643\u0648\u0631\u060c \u0633\u0645\u0643\u0629 \u0645\u062d\u064a\u0637\u064a\u0629 \u0643\u0628\u064a\u0631\u0629 \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0632\u0626\u0628\u0642. \u0648\u062a\u062d\u062a\u0648\u064a \u0627\u0644\u062a\u0648\u0646\u0629 \u0627\u0644\u0635\u063a\u064a\u0631\u0629\u060c \u0645\u062b\u0644 \u0633\u0645\u0643\u0629 \u0627\u0644\u062a\u062e\u0637\u064a\u060c \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0627\u0644\u062a\u0648\u0646\u0629 \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0627\u0644\u0645\u0639\u0644\u0628\u0629 \u0639\u0644\u0649 \u0632\u0626\u0628\u0642 \u0623\u0642\u0644\u060c \u0648\u0644\u0643\u0646 \u0644\u0627 \u064a\u0646\u0628\u063a\u064a \u062a\u0646\u0627\u0648\u0644 \u0623\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0639\u064a\u0646 \u0639\u0644\u0649 \u0623\u0633\u0627\u0633 \u064a\u0648\u0645\u064a.<\/p>\n<p>\u0627\u0633\u062a\u0628\u062f\u0627\u0644 \u0627\u0644\u062a\u0648\u0646\u0629 skipjack \u0645\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0644\u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0623\u0648 albacore 3 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0634\u0647\u0631 \u0647\u0648 \u0648\u0633\u064a\u0644\u0629 \u0630\u0643\u064a\u0629 \u0644\u0644\u0630\u0647\u0627\u0628 \u0646\u062d\u0648 \u062a\u0646\u0627\u0648\u0644 \u0647\u0630\u0627 \u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u0635\u062f\u064a\u0642\u0629 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646.<\/p>\n<h3>9. \u0627\u0644\u062d\u0633\u0627\u0621<\/h3>\n<p>\u0644\u0627\u0646\u0642\u0627\u0635 \u0648\u0632\u0646\u0647\u060c \u0641\u0642\u0637 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0645\u0627\u0621.<\/p>\n<p>\u0648\u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u062d\u0633\u0627\u0621 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0645\u0646\u062e\u0641\u0636\u0629\u060c \u0644\u0623\u0646\u0647\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621.<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/d1cbe14be5894c8dcc3d-8a742a0d46bf003746b2a98abb2fa3cf.ssl.cf2.rackcdn.com\/wp-content\/uploads\/2017\/01\/best-foods-for-fast-weight-loss-6.jpg\" alt=\"\" \/><\/figure>\n<p>\u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0645\u064a\u0627\u0647 \u064a\u0645\u064a\u0644 \u0625\u0644\u0649 \u062c\u0639\u0644 \u0627\u0644\u0646\u0627\u0633 \u064a\u0623\u0643\u0644\u0648\u0646 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0642\u0644.<\/p>\n<p>\u0648\u0627\u0644\u063a\u0631\u064a\u0628 \u0623\u0646 \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0638\u0647\u0631\u062a \u0623\u0646 \u0627\u0644\u062d\u0633\u0627\u0621 \u062c\u0639\u0644 \u0627\u0644\u0646\u0627\u0633 \u064a\u0634\u0639\u0631\u0648\u0646 \u0628\u0627\u0644\u0634\u0628\u0639 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0645\u062c\u0631\u062f \u0634\u0631\u0628 \u0627\u0644\u0645\u0627\u0621 \u0645\u0639 \u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u0635\u0644\u0628\u060c \u0648\u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/p>\n<p>\u0643\u0645\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0627\u0644\u062a\u0644\u0637\u064a\u062e \u0628\u0627\u0644\u062d\u0633\u0627\u0621 \u0625\u0644\u0649 \u0625\u0628\u0637\u0627\u0621 \u0639\u0645\u0644\u064a\u0629 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0645\u0645\u0627 \u064a\u062a\u064a\u062d \u0627\u0644\u0648\u0642\u062a \u0644\u0644\u0647\u0636\u0645.<\/p>\n<p>\u0648\u0623\u0638\u0647\u0631\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062d\u0633\u0627\u0621 \u0642\u0628\u0644 \u0627\u0644\u063a\u062f\u0627\u0621 \u062e\u0641\u0636 \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0628\u0646\u0633\u0628\u0629 20\u066a.<\/p>\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u0627\u0644\u062d\u0633\u0627\u0621 \u0647\u064a \u0648\u0633\u064a\u0644\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u062f\u0645\u062c \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0641\u064a \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643.<\/p>\n<h3>10. \u0627\u0644\u0632\u0628\u0627\u062f\u064a (\u0643\u0627\u0645\u0644 \u0627\u0644\u062f\u0647\u0648\u0646)<\/h3>\n<p>\u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0647\u0648 \u0645\u0646\u062a\u062c \u0622\u062e\u0631 \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0625\u0633\u0642\u0627\u0637 \u062d\u062c\u0645 \u062c\u0627\u0646.<\/p>\n<p>\u064a\u0634\u064a\u0631 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0641\u064a \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0644\u0636\u062e \u0643\u0645\u064a\u0627\u062a \u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644 \u0645\u0645\u0627 \u064a\u0633\u0647\u0644 \u0639\u0644\u064a\u0643 \u0625\u0633\u0642\u0627\u0637 \u0627\u0644\u0623\u0631\u0637\u0627\u0644.<\/p>\n<p>\u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0623\u064a\u0636\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0648\u0627\u0644\u0628\u0631\u0648\u0628\u064a\u0648\u062a\u064a\u0643 \u0627\u0644\u062a\u064a \u062a\u062d\u0633\u0646 \u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0623\u0645\u0639\u0627\u0621.<\/p>\n<p>\u062a\u062d\u0633\u064a\u0646 \u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u0628\u0631\u0648\u0628\u064a\u0648\u062a\u064a\u0643 \u0642\u062f \u062a\u0628\u0642\u064a \u0623\u064a\u0636\u0627 \u0627\u062b\u0646\u064a\u0646 \u0645\u0646 \u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u062c\u0648\u0639 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629, \u063a\u0631\u064a\u0644\u064a\u0646 \u0648\u0644\u064a\u0628\u0646\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0633\u0644\u064a\u0645 \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u0634\u0647\u064a\u0629.<\/p>\n<p>\u0639\u0646\u062f \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0632\u0628\u0627\u062f\u064a\u060c \u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 \u0639\u0644\u0627\u0645\u0627\u062a \u062a\u062c\u0627\u0631\u064a\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0633\u0643\u0631.<\/p>\n<p>\u0639\u0627\u062f\u0629 \u0645\u0627 \u062a\u062d\u062a\u0648\u064a \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u0643\u0627\u0645\u0644 \u0627\u0644\u062f\u0633\u0645 \u0639\u0644\u0649 \u0633\u0643\u0631 \u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0633\u0645.<\/p>\n<h3>11. \u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a \u0648\u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/d1cbe14be5894c8dcc3d-8a742a0d46bf003746b2a98abb2fa3cf.ssl.cf2.rackcdn.com\/wp-content\/uploads\/2017\/01\/best-foods-for-fast-weight-loss-7.jpg\" alt=\"\" \/><\/figure>\n<p>\u0627\u0644\u0646\u0628\u0627\u062a\u064a\u064a\u0646 \u062a\u0645\u064a\u0644 \u0625\u0644\u0649 \u0627\u0644\u0639\u064a\u0634 \u0645\u0646 \u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a \u0648\u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0643\u0645\u0635\u062f\u0631 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641.<\/p>\n<p>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u0634\u0628\u0639 \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646.<\/p>\n<p>\u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0641\u0625\u0646 \u0628\u0639\u0636 \u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a \u0648\u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0623\u0641\u0636\u0644 \u0645\u0646 \u063a\u064a\u0631\u0647\u0627.<\/p>\n<p>\u0639\u0646\u062f \u0645\u062d\u0627\u0648\u0644\u0629 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0647\u062f\u0641 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u060c \u0627\u0644\u0639\u062f\u0633 \u0648\u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0627\u0644\u0633\u0648\u062f\u0627\u0621 \u0648\u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0647\u064a \u062e\u064a\u0627\u0631\u0627\u062a \u0623\u0641\u0636\u0644 \u0645\u0646 \u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u063a\u0627\u0631\u0628\u0627\u0646\u0632\u0648\u060c \u0641\u0648\u0644 \u0627\u0644\u0635\u0648\u064a\u0627\u060c \u0623\u0648 \u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 cannellini \u0644\u0623\u0646 \u0641\u064a \u0648\u0642\u062a \u0644\u0627\u062d\u0642 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u062f\u0647\u0648\u0646.<\/p>\n<p>\u0623\u064a\u0636\u0627 \u062a\u0639\u062a\u0628\u0631 \u0645\u0639\u0638\u0645 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u063a\u064a\u0631 \u0645\u0643\u062a\u0645\u0644\u0629 \u0648\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0623\u0646 \u064a\u0642\u062a\u0631\u0646 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629.<\/p>\n<p>\u0646\u0642\u0639 \u0648\u063a\u0644\u064a \u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0648\u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a \u0646\u0641\u0633\u0643\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u062c\u0646\u0628 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0643\u064a\u0645\u064a\u0627\u0626\u064a\u0629 \u0627\u0644\u0633\u0627\u0645\u0629 \u0641\u064a \u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0627\u0644\u0645\u0639\u0644\u0628\u0629 \u0648\u064a\u062c\u0639\u0644\u0647\u0627 \u0623\u0633\u0647\u0644 \u0644\u0644\u0647\u0636\u0645.<\/p>\n<h3>12. \u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629<\/h3>\n<p>\u0645\u0646 \u0628\u064a\u0646 \u0627\u0644\u062c\u0628\u0646\u060c \u0648\u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0647\u0648 \u0625\u0644\u0649 \u062d\u062f \u0628\u0639\u064a\u062f \u0627\u0644\u062e\u064a\u0627\u0631 \u0627\u0644\u0623\u0643\u062b\u0631 \u0635\u062d\u0629.<\/p>\n<p>\u0625\u0646\u0647 \u0645\u0644\u064a\u0621 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0645\u0646\u062e\u0641\u0636\u0629 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0646\u062e\u0641\u0636\u0629.<\/p>\n<p>\u0645\u062c\u0631\u062f \u062e\u0644\u0637 \u0643\u0645\u064a\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0641\u064a \u0633\u0644\u0637\u0629 \u0623\u0648 \u0639\u0644\u0649 \u0631\u0623\u0633 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0634\u0628\u0639 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644.<\/p>\n<p>\u0647\u0646\u0627\u0643 \u0623\u064a\u0636\u0627 \u0623\u062f\u0644\u0629 \u062c\u064a\u062f\u0629 \u0639\u0644\u0649 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u064a\u0631\u062a\u0628\u0637 \u0628\u0627\u0646\u062e\u0641\u0627\u0636 \u0645\u0639\u062f\u0644\u0627\u062a \u0627\u0644\u0633\u0645\u0646\u0629.<\/p>\n<h3>13. \u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/d1cbe14be5894c8dcc3d-8a742a0d46bf003746b2a98abb2fa3cf.ssl.cf2.rackcdn.com\/wp-content\/uploads\/2017\/01\/best-foods-for-fast-weight-loss-8.jpg\" alt=\"\" \/><\/figure>\n<p>\u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648 \u0647\u0648 \u0641\u0627\u0643\u0647\u0629 \u063a\u0631\u064a\u0628\u0629 \u0644\u0627 \u0645\u062b\u064a\u0644 \u0644\u0647\u0627.<\/p>\n<p>\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646\u0647 \u064a\u0633\u062a\u062e\u062f\u0645 \u0645\u062b\u0644 \u0627\u0644\u062e\u0636\u0627\u0631\u060c \u0627\u0646\u0647\u0627 \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639 \u0627\u0644\u062a\u0648\u062a \u0643\u0628\u064a\u0631\u0629 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0628\u0630\u0631\u0629 \u0648\u0627\u062d\u062f\u0629.<\/p>\n<p>\u0637\u0628\u0642\u0629 \u0645\u064a\u0633\u0648\u0643\u0627\u0631\u0628 \u0627\u0644\u0644\u0630\u064a\u0630\u0629 \u0648\u0627\u0644\u0644\u062d\u0645\u064a\u0629 \u0627\u0644\u0634\u0628\u064a\u0647\u0629 \u0628\u0627\u0644\u0632\u0628\u062f\u0629 \u0647\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0635\u0627\u0644\u062d \u0644\u0644\u0623\u0643\u0644 \u060c \u0648\u0647\u064a \u0645\u0644\u064a\u0626\u0629 \u0628\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u063a\u064a\u0631 \u0627\u0644\u0645\u0634\u0628\u0639\u0629 \u060c \u0648 8\u066a \u0645\u0646 \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u064a\u0648\u0645\u064a\u0629.<\/p>\n<p>\u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u062a\u0644\u0628\u064a \u0627\u0644\u062c\u0648\u0639 \u0648\u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0623\u0642\u0644 \u0644\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/p>\n<p>\u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648 \u062a\u062d\u062a\u0648\u064a \u0623\u064a\u0636\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0623\u0648\u0645\u064a\u063a\u0627-3 \u0627\u0644\u062a\u064a \u0647\u064a \u062c\u064a\u062f\u0629 \u0644\u0644\u062f\u0645\u0627\u063a \u0648\u0627\u0644\u0645\u0632\u0627\u062c.<\/p>\n<p>\u062e\u0644\u0637 \u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648 \u0645\u0639 \u0628\u064a\u0636\u0629 \u0641\u064a \u0627\u0644\u0635\u0628\u0627\u062d \u064a\u062c\u0639\u0644 \u0648\u062c\u0628\u0629 \u0625\u0641\u0637\u0627\u0631 \u0645\u0631\u0636\u064a\u0629 \u0648\u064a\u0648\u0641\u0631 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0648\u0642\u0648\u062f \u0644\u0647\u0630\u0627 \u0627\u0644\u064a\u0648\u0645.<\/p>\n<h3>14. \u0627\u0644\u0628\u064a\u0636 (\u0645\u0639 \u0635\u0641\u0627\u0631)<\/h3>\n<p>\u0645\u0646\u0630 \u0648\u0642\u062a \u0644\u064a\u0633 \u0628\u0628\u0639\u064a\u062f \u060c \u0643\u0627\u0646 \u064a\u0639\u062a\u0642\u062f \u0635\u0641\u0627\u0631 \u0627\u0644\u0628\u064a\u0636 \u0644\u0631\u0641\u0639 \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0648\u0627\u0644\u062a\u0633\u0628\u0628 \u0641\u064a \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u060c \u0644\u0630\u0644\u0643 \u062d\u0627\u0648\u0644 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u0644\u0644\u0639\u0628 \u0628\u0623\u0645\u0627\u0646 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0628\u062a \u0627\u0644\u0635\u0641\u0631\u0627\u0621.<\/p>\n<p>\u062f\u0641\u0639 \u0647\u0630\u0627 \u0627\u0644\u062e\u0648\u0641 \u0625\u0644\u0649 \u0625\u062c\u0631\u0627\u0621 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u062d\u0648\u0644 \u0643\u064a\u0641\u064a\u0629 \u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u0628\u064a\u0636 \u0628\u0627\u0644\u0636\u0628\u0637 \u0639\u0644\u0649 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628.<\/p>\n<p><span>\u0627\u0644\u0622\u0646 \u062a\u0638\u0647\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u062c\u062f\u064a\u062f\u0629 \u0623\u0646 \u0627\u0644\u0628\u064a\u0636 \u0648\u0635\u0641\u0627\u0631 \u0627\u0644\u0628\u064a\u0636 \u0644\u0627 \u062a\u0624\u062b\u0631 \u0633\u0644\u0628\u0627 \u0639\u0644\u0649 \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0641\u064a \u0627\u0644\u062f\u0645 \u0623\u0648 \u062a\u0633\u0628\u0628 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628. (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16340654\" target=\"_blank\" rel=\"noreferrer noopener\">24<\/a>) (<a href=\"http:\/\/www.bmj.com\/content\/346\/bmj.e8539\" target=\"_blank\" rel=\"noreferrer noopener\">25<\/a><\/span>)<\/p>\n<p>\u0623\u0638\u0647\u0631\u062a \u062f\u0631\u0627\u0633\u062a\u0627\u0646 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u064a\u0636 \u0639\u0644\u0649 \u0627\u0644\u0625\u0641\u0637\u0627\u0631 \u0628\u062f\u0644\u0627 \u0645\u0646 \u0627\u0644\u062e\u0628\u0632 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0632\u0627\u062f \u0645\u0646 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u0634\u0628\u0639.<\/p>\n<p>\u0627\u0644\u0628\u064a\u0636 \u0647\u064a \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u0643\u062b\u064a\u0641\u0629, \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 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src=\"https:\/\/d1cbe14be5894c8dcc3d-8a742a0d46bf003746b2a98abb2fa3cf.ssl.cf2.rackcdn.com\/wp-content\/uploads\/2017\/01\/best-foods-for-fast-weight-loss-9.jpg\" alt=\"\" \/><\/figure>\n<p>\u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u0635\u0644\u064a\u0628\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u0645\u062b\u0644 \u0627\u0644\u0645\u0644\u0641\u0648\u0641 \u0648\u0627\u0644\u0642\u0631\u0646\u0628\u064a\u0637 \u0644\u062f\u064a\u0647\u0627 \u0628\u0631\u0648\u062a\u064a\u0646 \u0643\u0645\u064a\u0629 \u0644\u0627\u0626\u0642\u0629 \u0628\u0634\u0643\u0644 \u0645\u062f\u0647\u0634 \u0628\u0642\u062f\u0631 \u0645\u0627 \u062a\u0630\u0647\u0628 \u0627\u0644\u062e\u0636\u0627\u0631.<\/p>\n<p>\u0648\u0628\u0642\u062f\u0631 \u0645\u0627 \u062a\u0630\u0647\u0628 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c \u0648\u0628\u0639\u0636 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 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src=\"https:\/\/d1cbe14be5894c8dcc3d-8a742a0d46bf003746b2a98abb2fa3cf.ssl.cf2.rackcdn.com\/wp-content\/uploads\/2017\/01\/best-foods-for-fast-weight-loss-10.jpg\" alt=\"\" \/><\/figure>\n<p>\u062a\u0630\u0643\u0631 \u0623\u0646 \u062a\u0636\u064a\u0641 \u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0625\u0644\u0649 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643.<\/p>\n<p>\u062a\u062d\u062a\u0648\u064a \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0627\u0644\u062f\u0647\u0646\u064a\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0648\u0627\u0644\u0633\u0631\u062f\u064a\u0646 \u0648\u0627\u0644\u0645\u0627\u0643\u0631\u064a\u0644 \u0639\u0644\u0649 \u0643\u0645\u064a\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0623\u062d\u0645\u0627\u0636 \u0623\u0648\u0645\u064a\u063a\u0627 3 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0627\u0644\u0645\u0641\u064a\u062f\u0629 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