{"id":6458,"date":"2024-04-04T00:00:41","date_gmt":"2024-04-04T00:00:41","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6458"},"modified":"2024-04-04T15:08:26","modified_gmt":"2024-04-04T15:08:26","slug":"best-foods-for-vitamin-d","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/best-foods-for-vitamin-d\/","title":{"rendered":"\u0623\u0641\u0636\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062f)"},"content":{"rendered":"<\/p>\n

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\u0632\u064a\u062a \u0643\u0628\u062f \u0633\u0645\u0643 \u0627\u0644\u0642\u062f<\/h2>\n

\"Cod<\/p>\n

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\"How<\/p>\n

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\u0627\u0644\u062a\u0631\u0627\u0648\u062a<\/h2>\n

\"Trout\"<\/p>\n

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\"How<\/p>\n

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\u0633\u0644\u0645\u0648\u0646<\/h2>\n

\"Salmon\"<\/p>\n

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\u0643\u064a\u0641\u064a\u0629 \u0625\u0636\u0627\u0641\u0629 \u0633\u0645\u0643 \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<\/h2>\n

\"How<\/p>\n

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\u0627\u0644\u0641\u0637\u0631 \u0627\u0644\u0623\u0628\u064a\u0636<\/h2>\n

\"White<\/p>\n

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\u0643\u064a\u0641\u064a\u0629 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0641\u0637\u0631 \u0627\u0644\u0623\u0628\u064a\u0636 \u0625\u0644\u0649 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643<\/h2>\n

\"How<\/p>\n

\u064a\u0645\u0643\u0646\u0643 \u0623\u0646 \u062a\u0623\u0643\u0644 \u0627\u0644\u0641\u0637\u0631 \u0627\u0644\u0623\u0628\u064a\u0636 \u0628\u0623\u0646\u0641\u0633\u0647\u0645 \u0623\u0648 \u0625\u0636\u0627\u0641\u062a\u0647\u0627 \u0628\u0627\u0639\u062a\u0628\u0627\u0631\u0647\u0627 \u062a\u062a\u0635\u062f\u0631 \u0625\u0644\u0649 \u062d\u062f \u0643\u0628\u064a\u0631 \u0623\u064a \u0634\u064a\u0621. \u0625\u0631\u0645 \u0644\u0647\u0645 \u0641\u064a \u0633\u0644\u0637\u0629\u060c \u0637\u0647\u064a \u0646\u0641\u0633\u0643 \u0635\u0644\u0635\u0629 \u0627\u0644\u0641\u0637\u0631 \u0644\u0644\u0645\u0639\u0643\u0631\u0648\u0646\u0629 \u0623\u0648 \u0637\u0644\u0628 \u0628\u064a\u062a\u0632\u0627 \u0627\u0644\u0641\u0637\u0631 \u0645\u0646 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0645\u0637\u0627\u0639\u0645 \u0627\u0644\u0628\u064a\u062a\u0632\u0627 \u0641\u064a \u0623\u0645\u064a\u0631\u0643\u0627. \u0645\u0642\u0628\u0644<\/p>\n

\u0627\u0644\u062d\u0644\u064a\u0628 \u0627\u0644\u0645\u062f\u0639\u0645<\/h2>\n

\"Fortified<\/p>\n

\u0641\u064a \u0627\u0644\u0648\u0644\u0627\u064a\u0627\u062a \u0627\u0644\u0645\u062a\u062d\u062f\u0629\u060c \u064a\u0623\u062a\u064a \u0645\u0639\u0638\u0645 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062f) \u0641\u064a \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u062a\u0648\u0633\u0637 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u062d\u0635\u0646\u0629. \u064a\u062a\u0645 \u062a\u062d\u0635\u064a\u0646 \u062c\u0645\u064a\u0639 \u0627\u0644\u062d\u0644\u064a\u0628 \u062a\u0642\u0631\u064a\u0628\u0627 \u0641\u064a \u0627\u0644\u0628\u0644\u0627\u062f \u0628 100 IUs \u0644\u0643\u0644 \u0643\u0648\u0628 \u060c \u0623\u0648 2.5 \u0645\u064a\u0643\u0631\u0648\u063a\u0631\u0627\u0645. \u0643\u0648\u0628 \u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u062d\u0644\u064a\u0628 \u0627\u0644\u0645\u062f\u0639\u0645 \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646 D \u0628\u0646\u0633\u0628\u0629 2\u066a \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 120 IUs\u060c \u0623\u0648 2.9 \u0645\u064a\u0643\u0631\u0648\u063a\u0631\u0627\u0645 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 D.Next<\/p>\n

\u0643\u064a\u0641\u064a\u0629 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u062d\u0644\u064a\u0628 \u0627\u0644\u0645\u062f\u0639\u0645 \u0625\u0644\u0649 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a<\/h2>\n

\"How<\/p>\n

\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0634\u0631\u0628 \u0627\u0644\u062d\u0644\u064a\u0628\u060c \u064a\u0645\u0643\u0646\u0643 \u0625\u0636\u0627\u0641\u062a\u0647 \u0625\u0644\u0649 \u0627\u0644\u0642\u0647\u0648\u0629 \u0623\u0648 \u0627\u0644\u0639\u0635\u0627\u0626\u0631. \u0648\u0647\u0646\u0627\u0643 \u0623\u064a\u0636\u0627 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0648\u0635\u0641\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062d\u0644\u064a\u0628. \u0645\u0642\u0628\u0644<\/p>\n

\u062d\u0644\u064a\u0628 \u0628\u062f\u064a\u0644 \u0645\u062d\u0635\u0646<\/h2>\n

\"Fortified<\/p>\n

\u0647\u0646\u0627\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0628\u062f\u0627\u0626\u0644 \u0644\u0644\u062d\u0644\u064a\u0628 \u0627\u0644\u0645\u062a\u0627\u062d\u0629 \u0627\u0644\u0622\u0646\u060c \u0644\u0627 \u0633\u064a\u0645\u0627 \u062d\u0644\u064a\u0628 \u0627\u0644\u0635\u0648\u064a\u0627 \u0648\u0627\u0644\u0644\u0648\u0632 \u0648\u0627\u0644\u0634\u0648\u0641\u0627\u0646. \u064a\u062d\u062a\u0648\u064a \u062d\u0644\u064a\u0628 \u0627\u0644\u0635\u0648\u064a\u0627 \u0648\u0627\u0644\u0644\u0648\u0632 \u0648\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0645\u062f\u0639\u0645 \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646 D \u0639\u0644\u0649 100 \u0625\u0644\u0649 144 IUs\u060c \u0623\u0648 2.5 \u0625\u0644\u0649 3.6 \u0645\u064a\u0643\u0631\u0648\u063a\u0631\u0627\u0645 \u0644\u0643\u0644 \u0643\u0648\u0628. \u0645\u0642\u0628\u0644<\/p>\n

\u0643\u064a\u0641\u064a\u0629 \u0625\u0636\u0627\u0641\u0629 \u0628\u062f\u064a\u0644 \u0627\u0644\u062d\u0644\u064a\u0628 \u0627\u0644\u0645\u062d\u0635\u0646\u0629 \u0644\u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a<\/h2>\n

\"How<\/p>\n

\u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0623\u064a \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u062d\u0644\u064a\u0628 \u0643\u0643\u0631\u064a\u0645\u0627\u062a \u0644\u0644\u0642\u0647\u0648\u0629 \u0623\u0648 \u0627\u0644\u0634\u0627\u064a\u060c \u0623\u0648 \u0643\u0628\u062f\u064a\u0644 \u0644\u0644\u062d\u0644\u064a\u0628 \u0641\u064a \u0623\u064a \u0648\u0635\u0641\u0629. \u0648\u0647\u0646\u0627\u0643 \u0623\u064a\u0636\u0627 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0648\u0627\u0644\u062d\u0644\u0648\u064a\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u062e\u062f\u0645 \u062d\u0644\u064a\u0628 \u0627\u0644\u0635\u0648\u064a\u0627 \u0648\u0627\u0644\u0644\u0648\u0632 \u0623\u0648 \u0627\u0644\u0634\u0648\u0641\u0627\u0646. \u0645\u0642\u0628\u0644<\/p>\n

\u0627\u0644\u0633\u0631\u062f\u064a\u0646<\/h2>\n

\"Sardines\"<\/p>\n

\u0627\u0644\u0633\u0631\u062f\u064a\u0646 \u0639\u0627\u062f\u0629 \u0645\u0627 \u062a\u0623\u062a\u064a \u0641\u064a \u0639\u0644\u0628\u060c \u0648\u062e\u062f\u0645\u0629 \u0645\u0646 \u0627\u062b\u0646\u064a\u0646 \u0645\u0646 \u0627\u0644\u0633\u0631\u062f\u064a\u0646 \u0644\u062f\u064a\u0647 46 IUs \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062f)\u060c \u0623\u0648 1.2 \u0645\u064a\u0643\u0631\u0648\u063a\u0631\u0627\u0645. \u0645\u0642\u0628\u0644<\/p>\n

\u0643\u064a\u0641\u064a\u0629 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0633\u0631\u062f\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643<\/h2>\n

\"How<\/p>\n

\u0627\u0644\u0633\u0631\u062f\u064a\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u0643\u0644 \u0645\u0646 \u062a\u0644\u0642\u0627\u0621 \u0646\u0641\u0633\u0647\u0627\u060c \u0648\u0644\u0643\u0646 \u0643\u0646\u062a \u062a\u0633\u062a\u062e\u062f\u0645 \u0623\u064a\u0636\u0627 \u0643\u0645\u0627 \u0627\u0644\u0637\u0628\u0642\u0629 \u0627\u0644\u0628\u064a\u062a\u0632\u0627 \u0648\u0641\u064a \u0627\u0644\u062d\u0633\u0627\u0621 \u0623\u0648 \u0627\u0644\u0633\u0644\u0637\u0627\u062a. \u0645\u0642\u0628\u0644<\/p>\n

\u0635\u0641\u0627\u0631 \u0627\u0644\u0628\u064a\u0636<\/h2>\n

\"Egg<\/p>\n

\u064a\u0645\u0643\u0646 \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062f) \u0641\u064a \u0635\u0641\u0627\u0631 \u0627\u0644\u0628\u064a\u0636. \u0633\u062a\u062d\u062a\u0648\u064a \u0628\u064a\u0636\u0629 \u0645\u062e\u0641\u0648\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 \u0639\u0644\u0649 44 IUs \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 D \u0644\u0643\u0644 \u062d\u0635\u0629\u060c \u0623\u0648 1.1 \u0645\u064a\u0643\u0631\u0648\u063a\u0631\u0627\u0645. \u0627\u0644\u0628\u064a\u0636 \u0647\u064a \u062a\u0646\u0648\u0639\u0627 \u062c\u062f\u0627 \u0644\u0623\u0646 \u0647\u0646\u0627\u0643 \u062c\u0645\u064a\u0639 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u063a\u064a\u0631 \u0627\u0644\u0645\u062a\u0648\u0642\u0639\u0629 \u0627\u0644\u062a\u064a \u062a\u0630\u0647\u0628 \u0643\u0628\u064a\u0631\u0629 \u0645\u0639 \u0627\u0644\u0628\u064a\u0636. \u0645\u0642\u0628\u0644<\/p>\n

\u0643\u064a\u0641\u064a\u0629 \u0625\u0636\u0627\u0641\u0629 \u0635\u0641\u0627\u0631 \u0627\u0644\u0628\u064a\u0636 \u0625\u0644\u0649 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643<\/h2>\n

\"How<\/p>\n

\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u064a\u0636 \u0639\u0644\u0649 \u0627\u0644\u0625\u0641\u0637\u0627\u0631 \u0647\u0648 \u0637\u0631\u064a\u0642\u0629 \u0633\u0631\u064a\u0639\u0629 \u0648\u0633\u0647\u0644\u0629 \u0644\u0636\u0645\u0627\u0646 \u0623\u0646\u0647\u0627 \u062c\u0632\u0621 \u0645\u0646 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u060c \u0648\u0644\u0643\u0646 \u0644\u064a\u0633 \u0639\u0644\u064a\u0643 \u0627\u0644\u062a\u0645\u0633\u0643 \u0628\u0627\u0644\u0639\u062c\u0629 \u0623\u0648 \u0627\u0644\u0628\u064a\u0636 \u0627\u0644\u0645\u0642\u0644\u064a \u0623\u0648 \u0645\u062e\u0641\u0648\u0642 \u0641\u0642\u0637. \u0647\u0646\u0627\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0648\u0635\u0641\u0627\u062a \u0627\u0644\u063a\u062f\u0627\u0621 \u0627\u0644\u062a\u064a \u062a\u062c\u0639\u0644 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0625\u0628\u062f\u0627\u0639\u064a \u0644\u0644\u0628\u064a\u0636 \u0648\u0635\u0641\u0627\u0631 \u0627\u0644\u0628\u064a\u0636\u060c \u0641\u0636\u0644\u0627 \u0639\u0646 \u0623\u0637\u0628\u0627\u0642 \u0627\u0644\u0639\u0634\u0627\u0621 \u0645\u062b\u0644 \u0634\u0627\u0643\u0634\u0648\u0643\u0627 \u0623\u0648 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0645\u0642\u0644\u064a \u0627\u0644\u0628\u064a\u0636. \u0645\u0642\u0628\u0644<\/p>\n

\u0643\u0628\u062f \u0644\u062d\u0645 \u0627\u0644\u0628\u0642\u0631<\/h2>\n

\"Beef<\/p>\n

\u0642\u062f \u0644\u0627 \u064a\u0628\u062f\u0648 \u0634\u0647\u064a\u0629 \u0644\u0644\u0628\u0639\u0636\u060c \u0648\u0644\u0643\u0646 \u064a\u062a\u0645\u062a\u0639 \u0643\u0628\u062f \u0644\u062d\u0645 \u0627\u0644\u0628\u0642\u0631 \u0645\u0646 \u0642\u0628\u0644 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062b\u0642\u0627\u0641\u0627\u062a\u060c \u0643\u062c\u0632\u0621 \u0645\u0646 \u0627\u0644\u0645\u0623\u0643\u0648\u0644\u0627\u062a \u0627\u0644\u0625\u064a\u0637\u0627\u0644\u064a\u0629 \u0648\u0623\u0645\u0631\u064a\u0643\u0627 \u0627\u0644\u062c\u0646\u0648\u0628\u064a\u0629 \u0648\u062c\u0646\u0648\u0628 \u0622\u0633\u064a\u0627. \u062a\u062d\u062a\u0648\u064a \u062b\u0644\u0627\u062b \u0623\u0648\u0646\u0635\u0627\u062a \u0645\u0646 \u0643\u0628\u062f \u0627\u0644\u0644\u062d\u0645 \u0627\u0644\u0628\u0642\u0631\u064a \u0627\u0644\u0645\u0637\u0647\u0648 \u0639\u0644\u0649 42 IUs \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062f)\u060c \u0623\u0648 1 \u0645\u064a\u0643\u0631\u0648\u063a\u0631\u0627\u0645. \u0645\u0642\u0628\u0644<\/p>\n

\u0643\u064a\u0641\u064a\u0629 \u0625\u0636\u0627\u0641\u0629 \u0643\u0628\u062f \u0644\u062d\u0645 \u0627\u0644\u0628\u0642\u0631 \u0625\u0644\u0649 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643<\/h2>\n

\"How<\/p>\n

\u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u062a\u0645 \u0634\u0648\u064a \u0643\u0628\u062f \u0644\u062d\u0645 \u0627\u0644\u0628\u0642\u0631 \u0623\u0648 \u0633\u0648\u062a\u064a\u0647 \u0648\u064a\u0624\u0643\u0644 \u0643\u0637\u0628\u0642 \u0631\u0626\u064a\u0633\u064a. \u064a\u0645\u0643\u0646\u0643 \u062c\u0639\u0644 \u0628\u0639\u0636 \u0646\u0641\u0633\u0643 \u0623\u0648 \u0637\u0644\u0628 \u0637\u0628\u0642 \u0641\u064a \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0645\u0637\u0627\u0639\u0645 \u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u0631\u0648\u062d \u0641\u064a \u0623\u0645\u064a\u0631\u0643\u0627. \u0645\u0642\u0628\u0644<\/p>\n

\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0645\u062f\u0639\u0645\u0629<\/h2>\n

\"Fortified<\/p>\n

\u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u062c\u0627\u0647\u0632\u0629 \u0644\u0644\u0623\u0643\u0644 \u062a\u0623\u062a\u064a \u0645\u062d\u0635\u0646\u0629 \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062f). \u062d\u0635\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u0642\u0637 \u0645\u0646 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u062a\u064a \u062a\u0645 \u062a\u062d\u0635\u064a\u0646\u0647\u0627 \u0645\u0639 10\u066a \u0645\u0646 \u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062f) \u0644\u062f\u064a\u0647\u0627 80 \u0648\u062d\u062f\u0627\u062a IUs\u060c \u0623\u0648 2 \u0645\u064a\u0643\u0631\u0648\u063a\u0631\u0627\u0645\u060c \u0645\u0646\u0647. \u0645\u0642\u0628\u0644<\/p>\n

\u0643\u064a\u0641\u064a\u0629 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0645\u062d\u0635\u0646\u0629 \u0625\u0644\u0649 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643<\/h2>\n

\"How<\/p>\n

\u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0643\u0628\u0631 \u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u0625\u0641\u0637\u0627\u0631 \u064a\u0645\u0643\u0646\u0643 \u0623\u0646 \u062a\u062c\u0639\u0644 \u0647\u0648 \u062a\u062e\u0637\u064a \u062a\u0645\u0627\u0645\u0627. \u0634\u0631\u0627\u0621 \u0628\u0639\u0636 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0645\u062d\u0635\u0646\u0629 \u0643\u062e\u064a\u0627\u0631 \u0627\u0644\u0635\u0628\u0627\u062d \u0633\u0631\u064a\u0639\u0629 \u0648\u0633\u0647\u0644\u0629\u060c \u0623\u0648 \u062f\u0645\u062c\u0647\u0627 \u0641\u064a \u0627\u0644\u062d\u0644\u0648\u0649 \u0623\u0648 \u0648\u0635\u0641\u0629 \u0627\u0644\u062c\u0631\u0627\u0646\u0648\u0644\u0627. \u0645\u0642\u0628\u0644<\/p>\n

\u0627\u0644\u0633\u064a\u0627\u0641<\/h2>\n

\"Swordfish\"<\/p>\n

\u0641\u0642\u0637 3 \u0623\u0648\u0642\u064a\u0629 \u0645\u0646 \u0633\u0645\u0643 \u0623\u0628\u0648 \u0633\u064a\u0641 \u0627\u0644\u0645\u0637\u0628\u0648\u062e \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 566 IUs \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062f)\u060c \u0623\u0648 14.2 \u0645\u064a\u0643\u0631\u0648\u063a\u0631\u0627\u0645. \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u0645\u0635\u062f\u0631 \u0643\u0628\u064a\u0631 \u0644\u0644\u0633\u064a\u0644\u064a\u0646\u064a\u0648\u0645\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628. \u0645\u0642\u0628\u0644<\/p>\n

\u0643\u064a\u0641\u064a\u0629 \u0625\u0636\u0627\u0641\u0629 \u0633\u0645\u0643 \u0623\u0628\u0648 \u0633\u064a\u0641 \u0625\u0644\u0649 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643<\/h2>\n

\"How<\/p>\n

\u064a\u0645\u0643\u0646\u0643 \u0634\u0648\u0627\u0621 \u0633\u0645\u0643 \u0623\u0628\u0648 \u0633\u064a\u0641 \u0648\u062e\u062f\u0645\u062a\u0647 \u0645\u0639 \u062e\u0644\u0639 \u0627\u0644\u0645\u0644\u0627\u0628\u0633\u060c \u0648\u0627\u0644\u062a\u0645\u0633\u0643 \u0628\u0647\u0627 \u0639\u0644\u0649 \u0633\u064a\u062e \u0623\u0648 \u062a\u062d\u0648\u064a\u0644\u0647\u0627 \u0625\u0644\u0649 \u0634\u0631\u064a\u0637 \u0627\u0644\u062a\u0645\u0631\u064a\u0631 \u0633\u0645\u0643 \u0623\u0628\u0648 \u0633\u064a\u0641. \u0643\u0645\u0627 \u064a\u0645\u0643\u0646 \u062e\u0628\u0632 \u0633\u0645\u0643 \u0623\u0628\u0648 \u0633\u064a\u0641 \u0623\u0648 \u0642\u0644\u0649 \u0623\u0648 \u062a\u0642\u062f\u064a\u0645 \u0627\u0644\u062a\u0631\u062a\u0627\u0631. \u0645\u0642\u0628\u0644<\/p>\n

\u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u0645\u062d\u0635\u0646<\/h2>\n

\"Fortified<\/p>\n

\u064a\u062a\u0645\u062a\u0639 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0628\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u062f\u0627\u0621 \u0627\u0644\u0633\u0643\u0631\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0639 2 \u0648\u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u064a\u0629 \u0627\u0644\u0645\u0632\u0645\u0646\u0629. \u0633\u062a \u0623\u0648\u0646\u0635\u0627\u062a \u0645\u0646 \u0627\u0644\u0644\u0628\u0646 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u0645\u062d\u0635\u0646\u0629 \u0645\u0639 20\u066a \u0645\u0646 \u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062f) \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 80 IUs \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062f)\u060c \u0623\u0648 2 \u0645\u064a\u0643\u0631\u0648\u063a\u0631\u0627\u0645. \u0645\u0642\u0628\u0644<\/p>\n

\u0643\u064a\u0641\u064a\u0629 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u0645\u062d\u0635\u0646 \u0625\u0644\u0649 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a<\/h2>\n

\"How<\/p>\n

\u0639\u0646\u062f \u062a\u0646\u0627\u0648\u0644 \u0632\u0628\u0627\u062f\u064a \u0623\u0643\u062b\u0631 \u062a\u062d\u0635\u064a\u0646\u0627\u060c \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0647 \u0644\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631\u060c \u062d\u064a\u062b \u0623\u0646 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u0633\u0643\u0631\u064a \u0647\u0648 \u0623\u062d\u062f \u0627\u0644\u0623\u0637\u0639\u0645\u0629 “\u0627\u0644\u0635\u062d\u064a\u0629” \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u062a\u062c\u0646\u0628\u0647\u0627. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0641\u064a \u062d\u062f \u0630\u0627\u062a\u0647\u060c \u064a\u0645\u0643\u0646\u0643 \u0625\u0636\u0627\u0641\u062a\u0647 \u0625\u0644\u0649 \u0639\u0635\u064a\u0631\u060c \u0648\u062c\u0639\u0644 parfait \u0627\u0644\u0625\u0641\u0637\u0627\u0631 \u0623\u0648 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647 \u0641\u064a \u062a\u0631\u0627\u062c\u0639 \u0623\u0648 \u0627\u0644\u062d\u0644\u0648\u0649. \u0645\u0642\u0628\u0644<\/p>\n

\u0627\u0634\u0639\u0647 \u0627\u0644\u0634\u0645\u0633<\/h2>\n

\"Sunlight\"<\/p>\n

\u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062f) \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0646\u062a\u062c \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0641\u064a \u0627\u0644\u062c\u0644\u062f \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0639\u0636 \u0623\u0634\u0639\u0629 \u0627\u0644\u0634\u0645\u0633; \u0627\u0644\u0634\u0645\u0633 \u0641\u0648\u0642 \u0627\u0644\u0628\u0646\u0641\u0633\u062c\u064a\u0629 B \u0627\u0644\u0637\u0627\u0642\u0629 \u064a\u0633\u0628\u0628 \u0630\u0644\u0643 \u0644\u0625\u0646\u062a\u0627\u062c \u0641\u064a\u062a\u0627\u0645\u064a\u0646. \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062f) \u0645\u0639 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0641\u064a \u0627\u0644\u0639\u0646\u0627\u064a\u0629 \u0628\u0628\u0634\u0631\u062a\u0643\u060c \u062e\u0627\u0635\u0629 \u0641\u064a \u0641\u0635\u0644 \u0627\u0644\u0634\u062a\u0627\u0621 \u0639\u0646\u062f\u0645\u0627 \u062a\u062a\u0639\u0631\u0636 \u0644\u0623\u0634\u0639\u0629 \u0634\u0645\u0633 \u0623\u0642\u0644. \u0645\u0642\u0628\u0644<\/p>\n

\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0623\u0634\u0639\u0629 \u0627\u0644\u0634\u0645\u0633<\/h2>\n

\"How<\/p>\n

\u0625\u0630\u0627 \u0644\u0645 \u062a\u0643\u0646 \u0642\u0627\u062f\u0631\u0627 \u0639\u0644\u0649 \u0627\u0644\u062e\u0631\u0648\u062c \u0643\u062b\u064a\u0631\u0627 \u060c \u0623\u0648 \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0645\u0646\u0637\u0642\u062a\u0643 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0627\u0644\u0642\u0644\u064a\u0644 \u062c\u062f\u0627 \u0645\u0646 \u0623\u0634\u0639\u0629 \u0627\u0644\u0634\u0645\u0633 \u060c \u0641\u0644\u0627 \u064a\u0632\u0627\u0644 \u0628\u0625\u0645\u0643\u0627\u0646\u0643 \u0627\u0644\u062a\u0642\u0627\u0637 \u0628\u0639\u0636 \u0627\u0644\u0623\u0634\u0639\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0641\u062a\u062d \u0646\u0648\u0627\u0641\u0630\u0643. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0634\u0645\u0633 \u0636\u0627\u0631\u0627\u060c \u0644\u0630\u0627 \u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0631\u062a\u062f\u0627\u0621 \u0648\u0627\u0642\u064a \u0627\u0644\u0634\u0645\u0633\u060c \u062e\u0627\u0635\u0629 \u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0641\u064a \u0645\u0643\u0627\u0646 \u0645\u0634\u0645\u0633 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u0633\u0646\u0629\u060c \u0648\u0644\u0627 \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0627\u0644\u0634\u0645\u0633 \u0644\u062a\u0644\u0628\u064a\u0629 \u062c\u0645\u064a\u0639 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062f). \u0645\u0642\u0628\u0644<\/p>\n

\u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0647<\/h2>\n

\"Dietary<\/p>\n

\u0625\u062d\u062f\u0649 \u0627\u0644\u0637\u0631\u0642 \u0627\u0644\u0633\u0647\u0644\u0629 \u0644\u0636\u0645\u0627\u0646 \u062d\u0635\u0648\u0644\u0643 \u0639\u0644\u0649 \u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627 \u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062f) \u0647\u064a \u062a\u0646\u0627\u0648\u0644 \u0645\u0643\u0645\u0644 \u063a\u0630\u0627\u0626\u064a. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u062a\u0642\u062f \u0623\u0646\u0643 \u0642\u062f \u064a\u0643\u0648\u0646 \u0646\u0642\u0635 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062f), \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0641\u062d\u0635 \u0627\u0644\u062f\u0645 \u0648\u0627\u0633\u0623\u0644 \u0637\u0628\u064a\u0628\u0643 \u0641\u0642\u0637 \u0645\u0627 \u0647\u064a \u0627\u0644\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0648\u0643\u0645 \u0642\u062f \u062a\u062d\u062a\u0627\u062c. \u0645\u0642\u0628\u0644<\/p>\n

\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629<\/h2>\n

\"How<\/p>\n

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\u062a\u0646<\/h2>\n

\"Tuna\"<\/p>\n

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\u0643\u064a\u0641\u064a\u0629 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u062a\u0648\u0646\u0629 \u0625\u0644\u0649 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643<\/h2>\n

\"How<\/p>\n

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\n","protected":false},"excerpt":{"rendered":"

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[…]<\/p>\n","protected":false},"author":2,"featured_media":6459,"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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