{"id":6406,"date":"2024-03-12T00:00:16","date_gmt":"2024-03-12T00:00:16","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6406"},"modified":"2024-03-12T17:14:22","modified_gmt":"2024-03-12T17:14:22","slug":"8-evidence-based-health-benefits-of-papaya","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/8-evidence-based-health-benefits-of-papaya\/","title":{"rendered":"8 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u0645\u0633\u062a\u0646\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u0623\u062f\u0644\u0629 \u0645\u0646 \u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627"},"content":{"rendered":"<\/p>\n<div class=\"post-item-wrap\">\n<div class=\"entry-content\">\n<p>\u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u0647\u0648 \u0641\u0627\u0643\u0647\u0629 \u0627\u0633\u062a\u0648\u0627\u0626\u064a\u0629 \u0635\u062d\u064a\u0629 \u0628\u0634\u0643\u0644 \u0644\u0627 \u064a\u0635\u062f\u0642.<\/p>\n<p>\u0625\u0646\u0647\u0627 \u0645\u062d\u0645\u0644\u0629 \u0628\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0642\u0644\u0644 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u0648\u0645\u0643\u0627\u0641\u062d\u0629 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0648\u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u0638\u0647\u0631\u0643 \u0634\u0627\u0628\u0627.<\/p>\n<p>\u0647\u0646\u0627 8 \u0641\u0648\u0627\u0626\u062f \u0635\u062d\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627.<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/images-prod.healthline.com\/hlcmsresource\/images\/AN_images\/papaya-benefits-1296x728-feature.jpg?w=1155&amp;h=1528\" alt=\"Papaya Benefits\" \/><\/figure>\n<h2><a>1. \u0644\u0630\u064a\u0630 \u0648\u0645\u062d\u0645\u0644\u0629 \u0628\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629<\/a><\/h2>\n<p>\u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u0647\u064a \u062b\u0645\u0631\u0629 \u0646\u0628\u0627\u062a\u00a0<em>\u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u0643\u0627\u0631\u064a\u0643\u0627.<\/em><\/p>\n<p>\u0646\u0634\u0623\u062a \u0641\u064a \u0623\u0645\u0631\u064a\u0643\u0627 \u0627\u0644\u0648\u0633\u0637\u0649 \u0648\u062c\u0646\u0648\u0628 \u0627\u0644\u0645\u0643\u0633\u064a\u0643 \u0648\u0644\u0643\u0646\u0647\u0627 \u062a\u0632\u0631\u0639 \u0627\u0644\u0622\u0646 \u0641\u064a \u0623\u062c\u0632\u0627\u0621 \u0623\u062e\u0631\u0649 \u0643\u062b\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0639\u0627\u0644\u0645.<\/p>\n<p>\u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0646\u0632\u064a\u0645 \u064a\u0633\u0645\u0649 \u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0646\u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0646\u0647\u0627\u0631 \u0633\u0644\u0627\u0633\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0635\u0639\u0628\u0629 \u0648\u062c\u062f\u062a \u0641\u064a \u0644\u062d\u0648\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0648\u0628\u0633\u0628\u0628 \u0647\u0630\u0627\u060c \u0627\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0646\u0627\u0633 \u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u0644\u062a\u0642\u062f\u064a\u0645 \u0627\u0644\u0644\u062d\u0648\u0645 \u0644\u0622\u0644\u0627\u0641 \u0627\u0644\u0633\u0646\u064a\u0646.<\/p>\n<p>\u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u0646\u0627\u0636\u062c\u0629\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u0643\u0644 \u0627\u0644\u062e\u0627\u0645. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u064a\u062c\u0628 \u062f\u0627\u0626\u0645\u0627 \u0637\u0647\u064a \u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u063a\u064a\u0631 \u0627\u0644\u0646\u0627\u0636\u062c\u0629 \u0642\u0628\u0644 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u2014 \u062e\u0627\u0635\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0645\u0644\u060c \u062d\u064a\u062b \u0623\u0646 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u063a\u064a\u0631 \u0627\u0644\u0646\u0627\u0636\u062c\u0629 \u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u0627\u0644\u0644\u0627\u062a\u0643\u0633\u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062d\u0641\u0632 \u0627\u0644\u0627\u0646\u0642\u0628\u0627\u0636\u0627\u062a.<\/p>\n<p>\u064a\u062a\u0634\u0643\u0644 \u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u0639\u0644\u0649 \u063a\u0631\u0627\u0631 \u0627\u0644\u0643\u0645\u062b\u0631\u0649 \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0635\u0644 \u0637\u0648\u0644\u0647 \u0625\u0644\u0649 20 \u0628\u0648\u0635\u0629 (51 \u0633\u0645). \u0627\u0644\u062c\u0644\u062f \u0623\u062e\u0636\u0631 \u0639\u0646\u062f\u0645\u0627 \u064a\u0643\u0648\u0646 \u063a\u064a\u0631 \u0646\u0627\u0636\u062c \u0648\u0628\u0631\u062a\u0642\u0627\u0644\u064a \u0639\u0646\u062f\u0645\u0627 \u064a\u0646\u0636\u062c \u060c \u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0627\u0644\u0644\u062d\u0645 \u0623\u0635\u0641\u0631 \u0623\u0648 \u0628\u0631\u062a\u0642\u0627\u0644\u064a \u0623\u0648 \u0623\u062d\u0645\u0631.<\/p>\n<p>\u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0644\u062f\u064a\u0647\u0627 \u0623\u064a\u0636\u0627 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0628\u0630\u0648\u0631 \u0627\u0644\u0633\u0648\u062f\u0627\u0621\u060c \u0648\u0627\u0644\u062a\u064a \u0647\u064a \u0635\u0627\u0644\u062d\u0629 \u0644\u0644\u0623\u0643\u0644 \u0648\u0644\u0643\u0646 \u0627\u0644\u0645\u0631\u064a\u0631\u0629.<\/p>\n<p>\u0648\u0627\u062d\u062f \u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u0627\u0644\u0635\u063a\u064a\u0631\u0629 (152 \u063a\u0631\u0627\u0645) \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 (<a href=\"https:\/\/nutritiondata.self.com\/facts\/fruits-and-fruit-juices\/1985\/2\" target=\"_blank\" rel=\"noreferrer noopener\">2<\/a>):<\/p>\n<ul>\n<li><strong>\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629:<\/strong>\u00a059<\/li>\n<li><strong>\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a:<\/strong>\u00a015 \u062c\u0631\u0627\u0645<\/li>\n<li><strong>\u0627\u0644\u0623\u0644\u064a\u0627\u0641:<\/strong>\u00a03 \u062c\u0631\u0627\u0645<\/li>\n<li><strong>\u0628\u0631\u0648\u062a\u064a\u0646:<\/strong>\u00a01 \u063a\u0631\u0627\u0645<\/li>\n<li><strong>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062c:<\/strong>\u00a0157\u066a \u0645\u0646 \u0627\u0644 RDI<\/li>\n<li><strong>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0623:<\/strong>\u00a033\u066a \u0645\u0646 \u0627\u0644 RDI<\/li>\n<li><strong>\u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643 (\u0641\u064a\u062a\u0627\u0645\u064a\u0646 B9):<\/strong>\u00a014\u066a \u0645\u0646 RDI<\/li>\n<li><strong>\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645:<\/strong>\u00a011\u066a \u0645\u0646 RDI<\/li>\n<li>\u0643\u0645\u064a\u0627\u062a \u0636\u0626\u064a\u0644\u0629 \u0645\u0646 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a B1 \u0648 B3 \u0648 B5 \u0648 E \u0648 K.<\/li>\n<\/ul>\n<p>\u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u0623\u064a\u0636\u0627 \u0639\u0644\u0649 \u0645\u0636\u0627\u062f\u0627\u062a \u0623\u0643\u0633\u062f\u0629 \u0635\u062d\u064a\u0629 \u062a\u0639\u0631\u0641 \u0628\u0627\u0633\u0645 \u0627\u0644\u0643\u0627\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u2014 \u062e\u0627\u0635\u0629 \u0646\u0648\u0639 \u0648\u0627\u062d\u062f \u064a\u0633\u0645\u0649 \u0627\u0644\u0644\u064a\u0643\u0648\u0628\u064a\u0646.<\/p>\n<p>\u0645\u0627 \u0647\u0648 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0630\u0644\u0643\u060c \u064a\u0645\u062a\u0635 \u062c\u0633\u0645\u0643 \u0647\u0630\u0647 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0643\u0633\u062f\u0629 \u0627\u0644\u0645\u0641\u064a\u062f\u0629 \u0623\u0641\u0636\u0644 \u0645\u0646 \u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0645\u0644\u062e\u0635<\/strong>\u00a0\u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u0647\u064a \u0641\u0627\u0643\u0647\u0629 \u0627\u0633\u062a\u0648\u0627\u0626\u064a\u0629 \u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a C \u0648 A\u060c \u0641\u0636\u0644\u0627 \u0639\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0645\u0631\u0643\u0628\u0627\u062a \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629. \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0625\u0646\u0632\u064a\u0645 \u064a\u0633\u0645\u0649 \u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0646\u060c \u0648\u062a\u0633\u062a\u062e\u062f\u0645 \u0644\u062a\u0642\u062f\u064a\u0645 \u0627\u0644\u0644\u062d\u0648\u0645.<\/p>\n<\/blockquote>\n<h2><a>2. \u0644\u0647 \u0622\u062b\u0627\u0631 \u0642\u0648\u064a\u0629 \u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0623\u0643\u0633\u062f\u0629<\/a><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/5.imimg.com\/data5\/SV\/HB\/SE\/SELLER-19153449\/fresh-papaya-500x500.jpg\" alt=\"\" \/><\/figure>\n<p>\u0627\u0644\u062c\u0630\u0648\u0631 \u0627\u0644\u062d\u0631\u0629 \u0647\u064a \u062c\u0632\u064a\u0626\u0627\u062a \u062a\u0641\u0627\u0639\u0644\u064a\u0629 \u062a\u0645 \u0625\u0646\u0634\u0627\u0624\u0647\u0627 \u0623\u062b\u0646\u0627\u0621 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0641\u064a \u0627\u0644\u062c\u0633\u0645. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0639\u0632\u0632 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u062a\u0623\u0643\u0633\u062f\u064a\u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u0645\u0631\u0636.<\/p>\n<p>\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0643\u0627\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627\u060c \u064a\u0645\u0643\u0646 \u062a\u062d\u064a\u064a\u062f \u0627\u0644\u062c\u0630\u0648\u0631 \u0627\u0644\u062d\u0631\u0629 .<\/p>\n<p>\u0648\u062a\u0634\u064a\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u0627\u0644\u0645\u062e\u0645\u0631\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u062a\u0623\u0643\u0633\u062f\u064a \u0641\u064a \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0648\u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0645\u0642\u062f\u0645\u0627\u062a \u0627\u0644\u0633\u0643\u0631\u064a\u060c \u0648\u0642\u0635\u0648\u0631 \u0627\u0644\u063a\u062f\u0629 \u0627\u0644\u062f\u0631\u0642\u064a\u0629 \u0627\u0644\u062e\u0641\u064a\u0641 \u0648\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0643\u0628\u062f.<\/p>\n<p>\u0623\u064a\u0636\u0627, \u0648\u064a\u0639\u062a\u0642\u062f \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0628\u0627\u062d\u062b\u064a\u0646 \u0623\u0646 \u0627\u0644\u062c\u0630\u0648\u0631 \u0627\u0644\u062d\u0631\u0629 \u0627\u0644\u0645\u0641\u0631\u0637\u0629 \u0641\u064a \u0627\u0644\u062f\u0645\u0627\u063a \u0647\u064a \u0639\u0627\u0645\u0644 \u0645\u0647\u0645 \u0641\u064a \u0645\u0631\u0636 \u0627\u0644\u0632\u0647\u0627\u064a\u0645\u0631 .<\/p>\n<p>\u0641\u064a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a\u060c \u062a\u0639\u0631\u0636 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0645\u0635\u0627\u0628\u0648\u0646 \u0628\u0627\u0644\u0632\u0647\u0627\u064a\u0645\u0631 \u0627\u0644\u0630\u064a\u0646 \u0623\u0639\u0637\u0648\u0627 \u0645\u0633\u062a\u062e\u0644\u0635 \u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u0627\u0644\u0645\u062e\u0645\u0631 \u0644\u0645\u062f\u0629 \u0633\u062a\u0629 \u0623\u0634\u0647\u0631 \u0627\u0646\u062e\u0641\u0627\u0636\u0627 \u0628\u0646\u0633\u0628\u0629 40\u066a \u0641\u064a \u0627\u0644\u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u062d\u064a\u0648\u064a\u0629 \u0645\u0645\u0627 \u064a\u0634\u064a\u0631 \u0625\u0644\u0649 \u062a\u0644\u0641 \u0627\u0644\u062a\u0623\u0643\u0633\u062f\u064a \u0644\u0644\u062d\u0645\u0636 \u0627\u0644\u0646\u0648\u0648\u064a &#8211; \u0648\u064a\u0631\u062a\u0628\u0637 \u0623\u064a\u0636\u0627 \u0628\u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629 \u0648\u0627\u0644\u0633\u0631\u0637\u0627\u0646.<\/p>\n<p>\u0648\u064a\u0639\u0632\u0649 \u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u062a\u0623\u0643\u0633\u062f\u064a \u0625\u0644\u0649 \u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0644\u064a\u0643\u0648\u0628\u064a\u0646 \u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0625\u0632\u0627\u0644\u0629 \u0627\u0644\u062d\u062f\u064a\u062f \u0627\u0644\u0632\u0627\u0626\u062f\u060c \u0648\u0627\u0644\u0630\u064a \u064a\u0639\u0631\u0641 \u0644\u0625\u0646\u062a\u0627\u062c \u0627\u0644\u062c\u0630\u0648\u0631 \u0627\u0644\u062d\u0631\u0629.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0645\u0644\u062e\u0635<\/strong>\u00a0\u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u0644\u0647 \u0622\u062b\u0627\u0631 \u0642\u0648\u064a\u0629 \u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0623\u0643\u0633\u062f\u0629\u060c \u0648\u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u062a\u0623\u0643\u0633\u062f\u064a \u0648\u062e\u0641\u0636 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0639\u062f\u0629 \u0623\u0645\u0631\u0627\u0636.<\/p>\n<\/blockquote>\n<h2><a>3. \u0644\u062f\u064a\u0647 \u062e\u0635\u0627\u0626\u0635 \u0645\u0636\u0627\u062f \u0644\u0644\u0633\u0631\u0637\u0627\u0646<\/a><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/chopra.brightspotcdn.com\/dims4\/default\/06ba761\/2147483647\/strip\/true\/crop\/707x371+44+0\/resize\/1200x630!\/quality\/90\/?url=http%3A%2F%2Fchopra-brightspot.s3.amazonaws.com%2Fae%2Fd4%2F0aab025a04de7a6a51e57b89b545%2Fpapaya.jpg\" alt=\"\" \/><\/figure>\n<p>\u062a\u0634\u064a\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0644\u064a\u0643\u0648\u0628\u064a\u0646 \u0641\u064a \u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0633\u0631\u0637\u0627\u0646.<\/p>\n<p>\u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0641\u064a\u062f\u0627 \u0623\u064a\u0636\u0627 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0644\u062c\u0648\u0646 \u0645\u0646 \u0627\u0644\u0633\u0631\u0637\u0627\u0646.<\/p>\n<p>\u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u0642\u062f \u062a\u0639\u0645\u0644 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u062c\u0630\u0648\u0631 \u0627\u0644\u062d\u0631\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u0647\u0645 \u0641\u064a \u0627\u0644\u0633\u0631\u0637\u0627\u0646.<\/p>\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u0642\u062f \u064a\u0643\u0648\u0646 \u0644\u0647\u0627 \u0628\u0639\u0636 \u0627\u0644\u0622\u062b\u0627\u0631 \u0627\u0644\u0641\u0631\u064a\u062f\u0629 \u0627\u0644\u062a\u064a \u0644\u0627 \u062a\u0634\u0627\u0631\u0643\u0647\u0627 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0623\u062e\u0631\u0649.<\/p>\n<p>\u0645\u0646 \u0628\u064a\u0646 14 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0630\u0627\u062a \u0627\u0644\u062e\u0635\u0627\u0626\u0635 \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u0645\u0639\u0631\u0648\u0641\u0629 \u060c \u0623\u0638\u0647\u0631 \u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u0641\u0642\u0637 \u0646\u0634\u0627\u0637 \u0645\u0636\u0627\u062f \u0644\u0644\u0633\u0631\u0637\u0627\u0646 \u0641\u064a \u062e\u0644\u0627\u064a\u0627 \u0633\u0631\u0637\u0627\u0646 \u0627\u0644\u062b\u062f\u064a.<\/p>\n<p>\u0641\u064a \u062f\u0631\u0627\u0633\u0629 \u0635\u063a\u064a\u0631\u0629 \u0641\u064a \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0627\u0644\u062a\u0647\u0627\u0628 \u0648\u0638\u0631\u0648\u0641 \u0627\u0644\u0645\u0639\u062f\u0629 \u0642\u0628\u0644 \u0627\u0644\u0633\u0631\u0637\u0627\u0646\u064a\u0629\u060c \u0648\u0625\u0639\u062f\u0627\u062f \u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u0627\u0644\u0645\u062e\u0645\u0631\u0629 \u062e\u0641\u0636 \u0627\u0644\u0636\u0631\u0631 \u0627\u0644\u062a\u0623\u0643\u0633\u062f\u064a .<\/p>\n<p>\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0647\u0646\u0627\u0643 \u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0625\u062c\u0631\u0627\u0621 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0628\u062d\u0648\u062b \u0642\u0628\u0644 \u062a\u0642\u062f\u064a\u0645 \u0627\u0644\u062a\u0648\u0635\u064a\u0627\u062a.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0645\u0644\u062e\u0635<\/strong>\u00a0\u062a\u0634\u064a\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0627\u0644\u0645\u0628\u0643\u0631\u0629 \u0625\u0644\u0649 \u0623\u0646 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0641\u064a \u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u0642\u062f \u062a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0633\u0631\u0637\u0627\u0646 \u0648\u0631\u0628\u0645\u0627 \u062a\u0628\u0637\u0626 \u062a\u0637\u0648\u0631 \u0627\u0644\u0633\u0631\u0637\u0627\u0646.<\/p>\n<\/blockquote>\n<h2><a>4. \u0642\u062f \u064a\u062d\u0633\u0646 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628<\/a><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.drzubairmirza.com\/wp-content\/uploads\/2019\/05\/Health-Benefits-of-Papaya-Fruits.jpg\" alt=\"\" \/><\/figure>\n<p>\u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u0625\u0644\u0649 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0642\u062f \u064a\u0639\u0632\u0632 \u0635\u062d\u0629 \u0642\u0644\u0628\u0643.<\/p>\n<p>\u0648\u062a\u0634\u064a\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u0627\u0644\u0644\u064a\u0643\u0648\u0628\u064a\u0646 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062c) \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0645\u0646\u0639 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628.<\/p>\n<p>\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0641\u064a \u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u0642\u062f \u062a\u062d\u0645\u064a \u0642\u0644\u0628\u0643 \u0648\u062a\u0639\u0632\u0632 \u0627\u0644\u0622\u062b\u0627\u0631 \u0627\u0644\u0648\u0642\u0627\u0626\u064a\u0629 \u0644\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0627\u0644\u062d\u0645\u064a\u062f &#8220;\u0627\u0644\u062c\u064a\u062f&#8221;.<\/p>\n<p>\u0641\u064a \u062f\u0631\u0627\u0633\u0629 \u0648\u0627\u062d\u062f\u0629, \u0627\u0644\u0646\u0627\u0633 \u0627\u0644\u0630\u064a\u0646 \u0623\u062e\u0630\u0648\u0627 \u0645\u0644\u062d\u0642 \u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u0627\u0644\u0645\u062e\u0645\u0631\u0629 \u0644\u0645\u062f\u0629 14 \u0623\u0633\u0628\u0648\u0639\u0627 \u0643\u0627\u0646 \u0623\u0642\u0644 \u0627\u0644\u062a\u0647\u0627\u0628 \u0648\u0646\u0633\u0628\u0629 \u0623\u0641\u0636\u0644 \u0645\u0646 LDL &#8220;\u0633\u064a\u0626\u0629&#8221; \u0625\u0644\u0649 HDL &#8220;\u062c\u064a\u062f\u0629&#8221; \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u0646\u0638\u0631\u0627 \u0644\u0644\u063a\u0641\u0644.<\/p>\n<p>\u0648\u064a\u0631\u062a\u0628\u0637 \u062a\u062d\u0633\u0646 \u0646\u0633\u0628\u0629 \u0627\u0646\u062e\u0641\u0627\u0636 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0645\u0644\u062e\u0635<\/strong>\u00a0\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062d\u0633\u0646 \u0645\u062d\u062a\u0648\u0649 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 C \u0648\u0627\u0644\u0644\u064a\u0643\u0648\u0628\u064a\u0646 \u0627\u0644\u0645\u0631\u062a\u0641\u0639 \u0645\u0646 \u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0642\u062f \u064a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628.<\/p>\n<\/blockquote>\n<h2><a>5. \u0642\u062f \u0645\u0643\u0627\u0641\u062d\u0629 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628<\/a><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/images-prod.healthline.com\/hlcmsresource\/images\/AN_images\/papaya-benefits-1296x728-feature.jpg?w=1155&amp;h=1528\" alt=\"\" \/><\/figure>\n<p>\u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0645\u0632\u0645\u0646 \u0647\u0648 \u0627\u0644\u0633\u0628\u0628 \u0627\u0644\u062c\u0630\u0631\u064a \u0644\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u060c \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062f\u0641\u0639 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u063a\u064a\u0631 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u062e\u064a\u0627\u0631\u0627\u062a \u0646\u0645\u0637 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u064a\u0629.<\/p>\n<p>\u062a\u0634\u064a\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0645\u062b\u0644 \u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u064a\u0629.<\/p>\n<p>\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0644\u0627\u062d\u0638\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u0644\u0631\u062c\u0627\u0644 \u0627\u0644\u0630\u064a\u0646 \u0632\u0627\u062f\u0648\u0627 \u0645\u0646 \u062a\u0646\u0627\u0648\u0644\u0647\u0645 \u0644\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u0627\u0644\u0643\u0627\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0643\u0627\u0646 \u0644\u062f\u064a\u0647\u0645 \u0627\u0646\u062e\u0641\u0627\u0636 \u0643\u0628\u064a\u0631 \u0641\u064a CRP\u060c \u0648\u0647\u064a \u0639\u0644\u0627\u0645\u0629 \u0627\u0644\u062a\u0647\u0627\u0628\u064a\u0629 \u0645\u0639\u064a\u0646\u0629.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0645\u0644\u062e\u0635<\/strong>\u00a0\u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0645\u0632\u0645\u0646 \u0647\u0648 \u0627\u0644\u0633\u0628\u0628 \u0627\u0644\u062c\u0630\u0631\u064a \u0644\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0645\u0631\u0627\u0636. \u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u0645\u0631\u062a\u0641\u0639\u0629 \u062c\u062f\u0627 \u0641\u064a \u0627\u0644\u0643\u0627\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628.<\/p>\n<\/blockquote>\n<h2><a>6. \u0642\u062f \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0647\u0636\u0645<\/a><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/static.toiimg.com\/photo\/68989851.cms\" alt=\"\" \/><\/figure>\n<p>\u0625\u0646\u0632\u064a\u0645 \u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0646 \u0641\u064a \u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062c\u0639\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0623\u0633\u0647\u0644 \u0644\u0644\u0647\u0636\u0645.<\/p>\n<p>\u064a\u0639\u062a\u0628\u0631 \u0627\u0644\u0646\u0627\u0633 \u0641\u064a \u0627\u0644\u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u0645\u062f\u0627\u0631\u064a\u0629 \u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u0639\u0644\u0627\u062c\u0627 \u0644\u0644\u0625\u0645\u0633\u0627\u0643 \u0648\u0627\u0644\u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u0623\u062e\u0631\u0649 \u0644\u0645\u062a\u0644\u0627\u0632\u0645\u0629 \u0627\u0644\u0642\u0648\u0644\u0648\u0646 \u0627\u0644\u0639\u0635\u0628\u064a (IBS).<\/p>\n<p>\u0641\u064a \u062f\u0631\u0627\u0633\u0629 \u0648\u0627\u062d\u062f\u0629\u060c \u0643\u0627\u0646 \u0627\u0644\u0646\u0627\u0633 \u0627\u0644\u0630\u064a\u0646 \u0623\u062e\u0630\u0648\u0627 \u0635\u064a\u063a\u0629 \u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u0639\u0644\u0649 \u0623\u0633\u0627\u0633 \u0644\u0645\u062f\u0629 40 \u064a\u0648\u0645\u0627 \u062a\u062d\u0633\u0646\u0627 \u0643\u0628\u064a\u0631\u0627 \u0641\u064a \u0627\u0644\u0625\u0645\u0633\u0627\u0643 \u0648\u0627\u0644\u0627\u0646\u062a\u0641\u0627\u062e .<\/p>\n<p>\u0643\u0645\u0627 \u062b\u0628\u062a \u0623\u0646 \u0627\u0644\u0628\u0630\u0648\u0631 \u0648\u0627\u0644\u0623\u0648\u0631\u0627\u0642 \u0648\u0627\u0644\u062c\u0630\u0648\u0631 \u062a\u0639\u0627\u0644\u062c \u0627\u0644\u0642\u0631\u062d\u0629 \u0644\u062f\u0649 \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u0627\u062a \u0648\u0627\u0644\u0628\u0634\u0631.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0645\u0644\u062e\u0635<\/strong>\u00a0\u0648\u0642\u062f \u062b\u0628\u062a \u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0625\u0645\u0633\u0627\u0643 \u0648\u0623\u0639\u0631\u0627\u0636 \u0623\u062e\u0631\u0649 \u0645\u0646 IBS. \u0643\u0645\u0627 \u0627\u0633\u062a\u062e\u062f\u0645\u062a \u0627\u0644\u0628\u0630\u0648\u0631 \u0648\u0623\u062c\u0632\u0627\u0621 \u0623\u062e\u0631\u0649 \u0645\u0646 \u0627\u0644\u0646\u0628\u0627\u062a \u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0642\u0631\u062d\u0629.<\/p>\n<\/blockquote>\n<h2><a>7. \u064a\u062d\u0645\u064a \u0645\u0646 \u062a\u0644\u0641 \u0627\u0644\u062c\u0644\u062f<\/a><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/images.indianexpress.com\/2020\/04\/papaya_1200.jpg\" alt=\"\" \/><\/figure>\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u062c\u0633\u0645\u0643\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u0628\u0634\u0631\u062a\u0643 \u062a\u0628\u062f\u0648 \u0623\u0643\u062b\u0631 \u0645\u0646\u063a\u0645 \u0648\u0634\u0628\u0627\u0628\u0627.<\/p>\n<p>\u0648\u064a\u0639\u062a\u0642\u062f \u0623\u0646 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0645\u0641\u0631\u0637 \u0644\u0644\u062c\u0630\u0648\u0631 \u0627\u0644\u062d\u0631\u0629 \u0645\u0633\u0624\u0648\u0644 \u0639\u0646 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062a\u062c\u0627\u0639\u064a\u062f \u0648\u0627\u0644\u062a\u0631\u0647\u0644 \u0648\u063a\u064a\u0631\u0647\u0627 \u0645\u0646 \u0623\u0636\u0631\u0627\u0631 \u0627\u0644\u062c\u0644\u062f \u0627\u0644\u062a\u064a \u062a\u062d\u062f\u062b \u0645\u0639 \u0627\u0644\u062a\u0642\u062f\u0645 \u0641\u064a \u0627\u0644\u0633\u0646.<\/p>\n<p>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 C \u0648\u0627\u0644\u0644\u064a\u0643\u0648\u0628\u064a\u0646 \u0641\u064a \u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u062d\u0645\u0627\u064a\u0629 \u0628\u0634\u0631\u062a\u0643 \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062d\u062f \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0639\u0644\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629.<\/p>\n<p>\u0641\u064a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a\u060c \u0623\u062f\u0649 \u0627\u0644\u0645\u0643\u0645\u0644 \u0628\u0627\u0644\u0644\u064a\u0643\u0648\u0628\u064a\u0646 \u0644\u0645\u062f\u0629 10-12 \u0623\u0633\u0628\u0648\u0639\u0627 \u0625\u0644\u0649 \u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u062d\u0645\u0631\u0627\u0631 \u0627\u0644\u062c\u0644\u062f \u0628\u0639\u062f \u0627\u0644\u062a\u0639\u0631\u0636 \u0644\u0623\u0634\u0639\u0629 \u0627\u0644\u0634\u0645\u0633\u060c \u0648\u0647\u0648 \u0639\u0644\u0627\u0645\u0629 \u0639\u0644\u0649 \u0625\u0635\u0627\u0628\u0629 \u0627\u0644\u062c\u0644\u062f.<\/p>\n<p>\u0648\u0641\u064a \u062d\u0627\u0644\u0629 \u0623\u062e\u0631\u0649\u060c \u0643\u0627\u0646 \u0644\u062f\u0649 \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0645\u0633\u0646\u0627\u062a \u0627\u0644\u0644\u0627\u062a\u064a \u0627\u0633\u062a\u0647\u0644\u0643\u0646 \u062e\u0644\u064a\u0637\u0627 \u0645\u0646 \u0627\u0644\u0644\u064a\u0643\u0648\u0628\u064a\u0646 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 C \u0648\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u0644\u0645\u062f\u0629 14 \u0623\u0633\u0628\u0648\u0639\u0627 \u0627\u0646\u062e\u0641\u0627\u0636 \u0648\u0627\u0636\u062d \u0648\u0642\u0627\u0628\u0644 \u0644\u0644\u0642\u064a\u0627\u0633 \u0641\u064a \u0639\u0645\u0642 \u062a\u062c\u0627\u0639\u064a\u062f \u0627\u0644\u0648\u062c\u0647.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0645\u0644\u062e\u0635<\/strong>\u00a0\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u0642\u0648\u064a\u0629 \u0641\u064a \u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u0628\u0634\u0631\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0645\u0646 \u0623\u0636\u0631\u0627\u0631 \u0627\u0644\u0634\u0645\u0633 \u0648\u0642\u062f \u062a\u062f\u0627\u0641\u0639 \u0639\u0646 \u062c\u0633\u0645\u0643 \u0636\u062f \u0627\u0644\u062a\u062c\u0627\u0639\u064a\u062f.<\/p>\n<\/blockquote>\n<h2><a>8. \u0644\u0630\u064a\u0630 \u0648\u062a\u0646\u0648\u0639\u0627<\/a><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/da28rauy2a860.cloudfront.net\/wellbeing\/wp-content\/uploads\/2017\/12\/6ae0a58a795c4d1e84343365ce0914b7.png\" alt=\"\" \/><\/figure>\n<p>\u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u0644\u0647\u0627 \u0637\u0639\u0645 \u0641\u0631\u064a\u062f \u0645\u0646 \u0646\u0648\u0639\u0647 \u0623\u0646 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u064a\u062d\u0628\u0648\u0646. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0641\u0625\u0646 \u0627\u0644\u0646\u0636\u062c \u0647\u0648 \u0627\u0644\u0645\u0641\u062a\u0627\u062d.<\/p>\n<p>\u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u063a\u064a\u0631 \u0627\u0644\u0646\u0627\u0636\u062c\u0629 \u0623\u0648 \u0627\u0644\u0646\u0627\u0636\u062c\u0629 \u0628\u0634\u0643\u0644 \u0645\u0641\u0631\u0637 \u064a\u0645\u0643\u0646 \u0623\u0646 \u0637\u0639\u0645 \u0645\u062e\u062a\u0644\u0641 \u062c\u062f\u0627 \u0639\u0646 \u0648\u0627\u062d\u062f \u0646\u0627\u0636\u062c\u0629 \u062a\u0645\u0627\u0645\u0627.<\/p>\n<p>\u0639\u0646\u062f\u0645\u0627 \u062a\u0646\u0636\u062c \u0639\u0644\u0649 \u0627\u0644\u0646\u062d\u0648 \u0627\u0644\u0623\u0645\u062b\u0644\u060c \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u0627\u0644\u0623\u0635\u0641\u0631 \u0625\u0644\u0649 \u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644\u064a \u0648\u0627\u0644\u0623\u062d\u0645\u0631 \u0641\u064a \u0627\u0644\u0644\u0648\u0646\u060c \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0628\u0639\u0636 \u0627\u0644\u0628\u0642\u0639 \u0627\u0644\u062e\u0636\u0631\u0627\u0621 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0631\u0627\u0645. \u0645\u062b\u0644 \u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0631\u0636\u062e \u0628\u0634\u0631\u062a\u0647\u0627 \u0644\u0644\u0636\u063a\u0637 \u0627\u0644\u0644\u0637\u064a\u0641.<\/p>\n<p>\u0646\u0643\u0647\u062a\u0647 \u0647\u064a \u0627\u0644\u0623\u0641\u0636\u0644 \u0639\u0646\u062f\u0645\u0627 \u064a\u0643\u0648\u0646 \u0628\u0627\u0631\u062f\u0627\u060c \u0644\u0630\u0644\u0643 \u0641\u0645\u0646 \u0627\u0644\u0645\u0633\u062a\u062d\u0633\u0646 \u0623\u0646 \u064a\u0628\u0642\u064a\u0647 \u0627\u0644\u0645\u0628\u0631\u062f\u0629 \u0643\u0644\u0645\u0627 \u0643\u0627\u0646 \u0630\u0644\u0643 \u0645\u0645\u0643\u0646\u0627.<\/p>\n<p>\u0628\u0639\u062f \u063a\u0633\u0644\u0647 \u062c\u064a\u062f\u0627\u060c \u064a\u0645\u0643\u0646\u0643 \u0642\u0637\u0639\u0647 \u0641\u064a \u0646\u0635\u0641 \u0637\u0648\u0644\u0627\u060c \u0645\u063a\u0631\u0641\u0629 \u0645\u0646 \u0627\u0644\u0628\u0630\u0648\u0631\u060c \u0648\u0623\u0643\u0644\u0647 \u0645\u0646 \u0642\u0634\u0631\u0629 \u0645\u0639 \u0645\u0644\u0639\u0642\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0643\u0627\u0646\u062a\u0627\u0644\u0648\u0628 \u0623\u0648 \u0627\u0644\u0628\u0637\u064a\u062e.<\/p>\n<p>\u0643\u0645\u0627 \u0627\u0646\u0647\u0627 \u062a\u0646\u0648\u0639\u0627 \u0628\u0634\u0643\u0644 \u0644\u0627 \u064a\u0635\u062f\u0642\u060c \u0648\u064a\u0645\u0643\u0646 \u0623\u064a\u0636\u0627 \u0623\u0646 \u064a\u0642\u062a\u0631\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u0627\u0644\u062a\u064a \u062a\u0643\u0645\u0644 \u0646\u0643\u0647\u062a\u0647.<\/p>\n<p>\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0628\u0639\u0636 \u0627\u0644\u0623\u0641\u0643\u0627\u0631 \u0648\u0635\u0641\u0629 \u0633\u0647\u0644\u0629 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u0648\u0627\u062d\u062f\u0629:<\/p>\n<ul>\n<li><strong>\u0627\u0644\u0625\u0641\u0637\u0627\u0631:<\/strong>\u00a0\u0642\u0637\u0639 \u0641\u064a \u0627\u0644\u0646\u0635\u0641 \u0648\u0645\u0644\u0621 \u0643\u0644 \u0646\u0635\u0641 \u0645\u0639 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a\u060c \u062b\u0645 \u0623\u0639\u0644\u0649 \u0645\u0639 \u0639\u062f\u062f \u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0627\u0644\u0645\u0641\u0631\u0648\u0645\u0629.<\/li>\n<li><strong>\u0627\u0644\u0645\u0642\u0628\u0644\u0627\u062a:<\/strong>\u00a0\u0642\u0637\u0639\u0647 \u0625\u0644\u0649 \u0634\u0631\u0627\u0626\u062d \u0648\u0627\u0644\u062a\u0641\u0627\u0641 \u0634\u0631\u064a\u062d\u0629 \u0645\u0646 \u0644\u062d\u0645 \u0627\u0644\u062e\u0646\u0632\u064a\u0631 \u0623\u0648 prosciutto \u062d\u0648\u0644 \u0643\u0644 \u0642\u0637\u0627\u0639.<\/li>\n<li><strong>\u0627\u0644\u0633\u0627\u0644\u0633\u0627:<\/strong>\u00a0\u0641\u0631\u0645 \u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u0648\u0627\u0644\u0637\u0645\u0627\u0637\u0645 \u0648\u0627\u0644\u0628\u0635\u0644 \u0648\u0627\u0644\u0643\u0632\u0628\u0631\u0629\u060c \u062b\u0645 \u064a\u0636\u0627\u0641 \u0639\u0635\u064a\u0631 \u0627\u0644\u062c\u064a\u0631 \u0648\u064a\u062e\u0644\u0637 \u062c\u064a\u062f\u0627.<\/li>\n<li><strong>\u0639\u0635\u064a\u0631:<\/strong>\u00a0\u062a\u062c\u0645\u0639 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0645\u0642\u0637\u0639\u0629 \u0645\u0639 \u062d\u0644\u064a\u0628 \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f \u0648\u0627\u0644\u062c\u0644\u064a\u062f \u0641\u064a \u0627\u0644\u062e\u0644\u0627\u0637\u060c \u062b\u0645 \u062a\u0645\u0632\u062c \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0646\u0627\u0639\u0645\u0629.<\/li>\n<li><strong>\u0627\u0644\u0633\u0644\u0637\u0629:<\/strong>\u00a0\u0641\u0631\u0645 \u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u0648\u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648 \u0625\u0644\u0649 \u0645\u0643\u0639\u0628\u0627\u062a\u060c \u0625\u0636\u0627\u0641\u0629 \u0645\u0643\u0639\u0628\u0627\u062a \u0627\u0644\u062f\u062c\u0627\u062c \u0627\u0644\u0645\u0637\u0628\u0648\u062e \u0648\u0627\u0644\u0644\u0628\u0627\u0633 \u0645\u0639 \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0648\u0627\u0644\u062e\u0644.<\/li>\n<li><strong>\u0627\u0644\u062d\u0644\u0648\u0649:<\/strong>\u00a0\u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0645\u0641\u0631\u0648\u0645\u0629 \u0645\u0639 2 \u0645\u0644\u0639\u0642\u0629 \u0637\u0639\u0627\u0645 (28 \u063a\u0631\u0627\u0645\u0627) \u0645\u0646 \u0628\u0630\u0648\u0631 \u0634\u064a\u0627\u060c 1 \u0643\u0648\u0628 (240 \u0645\u0644) \u0645\u0646 \u062d\u0644\u064a\u0628 \u0627\u0644\u0644\u0648\u0632 \u0648 1\/4 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0641\u0627\u0646\u064a\u0644\u064a\u0627. \u062a\u062e\u0644\u0637 \u062c\u064a\u062f\u0627 \u0648\u062a\u0628\u0631\u062f \u0642\u0628\u0644 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645.<\/li>\n<\/ul>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0645\u0644\u062e\u0635<\/strong>\u00a0\u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u0647\u0648 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0644\u0630\u064a\u0630\u0629 \u0627\u0644\u062a\u064a \u064a\u062a\u0645\u062a\u0639 \u0623\u0641\u0636\u0644 \u0646\u0627\u0636\u062c\u0629. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u0643\u0644 \u0648\u062d\u062f\u0647\u0627 \u0623\u0648 \u0628\u0633\u0647\u0648\u0644\u0629 \u062c\u0646\u0628\u0627 \u0625\u0644\u0649 \u062c\u0646\u0628 \u0645\u0639 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0623\u062e\u0631\u0649.<\/p>\n<\/blockquote>\n<h2>\u0627\u0644\u062e\u0644\u0627\u0635\u0629<\/h2>\n<p>\u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u063a\u0630\u064a\u0629 \u0627\u0644\u0642\u064a\u0645\u0629 \u0648\u0644\u0647\u0627 \u0637\u0639\u0645 \u0644\u0630\u064a\u0630.<\/p>\n<p>\u0642\u062f \u062a\u0642\u0644\u0644 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u0642\u0648\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0644\u064a\u0643\u0648\u0628\u064a\u0646 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u2014 \u062e\u0627\u0635\u0629 \u062a\u0644\u0643 \u0627\u0644\u062a\u064a \u062a\u0645\u064a\u0644 \u0625\u0644\u0649 \u0627\u0644\u062a\u0642\u062f\u0645 \u0641\u064a \u0627\u0644\u0639\u0645\u0631\u060c \u0645\u062b\u0644 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0633\u0631\u0637\u0627\u0646.<\/p>\n<p>\u0643\u0645\u0627 \u0623\u0646\u0647 \u0642\u062f \u064a\u062f\u0627\u0641\u0639 \u0636\u062f \u0627\u0644\u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u0645\u0631\u0626\u064a\u0629 \u0644\u0644\u0634\u064a\u062e\u0648\u062e\u0629\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0628\u0634\u0631\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0628\u0642\u0627\u0621 \u0646\u0627\u0639\u0645\u0629 \u0648\u0634\u0628\u0627\u0628\u064a\u0629.<\/p>\n<p>\u062d\u0627\u0648\u0644 \u0625\u0636\u0627\u0641\u0629 \u0647\u0630\u0647 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0627\u0644\u0644\u0630\u064a\u0630\u0629 \u0625\u0644\u0649 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u064a\u0648\u0645.<\/p>\n<\/div>\n<\/div>\n<nav class=\"navigation post-navigation\" role=\"navigation\" aria-label=\"\u0627\u0644\u0648\u0638\u0627\u0626\u0641\">\n<h2 class=\"screen-reader-text\">\u0646\u0634\u0631 \u0627\u0644\u062a\u0646\u0642\u0644<\/h2>\n<div class=\"nav-links\">\u00a0<\/div>\n<\/nav>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>\u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u0647\u0648 \u0641\u0627\u0643\u0647\u0629 \u0627\u0633\u062a\u0648\u0627\u0626\u064a\u0629 \u0635\u062d\u064a\u0629 \u0628\u0634\u0643\u0644 \u0644\u0627 \u064a\u0635\u062f\u0642. \u0625\u0646\u0647\u0627 \u0645\u062d\u0645\u0644\u0629 \u0628\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0642\u0644\u0644 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u0648\u0645\u0643\u0627\u0641\u062d\u0629 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0648\u062a\u0633\u0627\u0639\u062f [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6407,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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