{"id":6461,"date":"2024-04-26T00:00:23","date_gmt":"2024-04-26T00:00:23","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6461"},"modified":"2024-04-26T17:27:40","modified_gmt":"2024-04-26T17:27:40","slug":"25-ways-to-add-more-fiber-to-your-diet","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/25-ways-to-add-more-fiber-to-your-diet\/","title":{"rendered":"25 \u0637\u0631\u0642 \u0644\u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0625\u0644\u0649 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643"},"content":{"rendered":"<\/p>\n<p>\u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u064a\u0648\u0645 \u0633\u0648\u0641 \u062a\u0628\u0642\u064a \u0627\u0644\u0637\u0628\u064a\u0628 \u0628\u0639\u064a\u062f\u0627<\/p>\n<p>\u0631\u0628\u0645\u0627 \u0642\u064a\u0644 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src=\"https:\/\/thumbor.thedailymeal.com\/Ez-Nn9VrJYqQ370_nfWRWWmM6Bc=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/2024420\/2201809\/1_popcorn.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/Ez-Nn9VrJYqQ370_nfWRWWmM6Bc=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/2024420\/2201809\/1_popcorn.jpg 1x\" alt=\"Popcorn\" width=\"870\" height=\"565\" \/><span>istockphoto.com<\/span><\/p>\n<p>\u062b\u0644\u0627\u062b\u0629 \u0623\u0643\u0648\u0627\u0628 \u0645\u0646 \u0627\u0644\u0641\u0634\u0627\u0631 \u0628\u0631\u0632\u062a \u0627\u0644\u0647\u0648\u0627\u0621\u060c \u0623\u0648 1 \u0623\u0648\u0642\u064a\u0629\u060c \u0648\u0633\u0648\u0641 \u062a\u0648\u0641\u0631 \u0644\u0643 3.6 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641. \u0627\u0644\u0641\u0634\u0627\u0631\u060c \u0648\u0647\u0648 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629\u060c 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src=\"https:\/\/thumbor.thedailymeal.com\/ApTAx-d6_zRkAyReWpW2iSbY5n0=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/2024420\/2201809\/4_chia_seeds.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/ApTAx-d6_zRkAyReWpW2iSbY5n0=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/2024420\/2201809\/4_chia_seeds.jpg 1x\" alt=\"Chia seeds\" width=\"870\" height=\"565\" \/><\/p>\n<p>\u0639\u0646\u0635\u0631 \u0645\u062a\u0639\u062f\u062f \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 \u0641\u064a \u0627\u0644\u062d\u0644\u0648\u0649 \u0648\u0627\u0644\u062d\u0627\u0646\u0627\u062a \u0648\u0627\u0644\u062e\u0628\u0632\u060c \u0628\u0630\u0648\u0631 \u0634\u064a\u0627 \u062a\u0648\u0641\u064a\u0631 10 \u063a\u0631\u0627\u0645\u0627 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 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src=\"https:\/\/thumbor.thedailymeal.com\/Tv6lc_PpccNA5aB4vmSQegPRP5Y=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/2024420\/2201809\/6_dried_fruit.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/Tv6lc_PpccNA5aB4vmSQegPRP5Y=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/2024420\/2201809\/6_dried_fruit.jpg 1x\" alt=\"Dried fruit\" width=\"870\" height=\"565\" \/><span>istockphoto.com<\/span><\/p>\n<p>\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0633\u0647\u0644\u0629 \u0644\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0646\u0642\u0644\u060c \u0648\u0645\u0644\u064a\u0626\u0629 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0645\u062c\u0641\u0641\u0629 \u0645\u0639 \u0627\u0644\u0623\u0644\u064a\u0627\u0641. \u0641\u0642\u0637 \u0645\u0646 \u062d\u064a\u062b \u0627\u0644\u0648\u0632\u0646\u060c \u0633\u062a\u062d\u0635\u0644 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srcset=\"https:\/\/thumbor.thedailymeal.com\/ZVmMMx_jGQf45Die3TTHFKAwijo=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/2024420\/2201809\/7_flour.jpg 1x\" alt=\"Alternative flours\" width=\"870\" height=\"565\" \/><span>istockphoto.com<\/span><\/p>\n<p>\u062c\u0631\u0628 \u064a\u062f\u0643 \u0641\u064a \u0627\u0644\u062e\u0628\u0632 \u0645\u0639 \u0627\u0644\u0637\u062d\u064a\u0646 \u0628\u062e\u0644\u0627\u0641 \u0627\u0644\u062f\u0642\u064a\u0642 \u0627\u0644\u0623\u0628\u064a\u0636 \u0644\u0632\u064a\u0627\u062f\u0629 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643. \u062f\u0642\u064a\u0642 \u0627\u0644\u0645\u0639\u062c\u0646\u0627\u062a \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644\u060c \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0644\u062f\u064a\u0647 \u062b\u0644\u0627\u062b\u0629 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srcset=\"https:\/\/thumbor.thedailymeal.com\/bunWykzGHT8vuav9sHQ_OJFysWs=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/2024420\/2201809\/8_flax_seeds.jpg 1x\" alt=\"Flax seeds\" width=\"870\" height=\"565\" \/><span>istockphoto.com<\/span><\/p>\n<p>\u062a\u062d\u062a\u0648\u064a \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0641\u0642\u0637 \u0645\u0646 \u0628\u0630\u0648\u0631 \u0627\u0644\u0643\u062a\u0627\u0646 \u0639\u0644\u0649 2.8 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 (\u0623\u064a 46 \u062c\u0631\u0627\u0645\u0627 \u0644\u0643\u0644 \u0643\u0648\u0628) \u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u0628\u0630\u0648\u0631 \u0627\u0644\u0643\u062a\u0627\u0646 \u0647\u064a \u0623\u063a\u0646\u0649 \u0645\u0635\u062f\u0631 \u0646\u0628\u0627\u062a\u064a \u0644\u062f\u0647\u0648\u0646 \u0623\u0648\u0645\u064a\u063a\u0627 3 \u060c 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srcset=\"https:\/\/thumbor.thedailymeal.com\/w4FBD7pb_fD4hF-mIhlbAmrxymU=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/2024420\/2201809\/9_berries.jpg 1x\" alt=\"Berries\" width=\"870\" height=\"565\" \/><span>istockphoto.com<\/span><\/p>\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0623\u0648 \u0634\u064a\u0621 \u062d\u0644\u0648\u060c \u0627\u0644\u062a\u0648\u062a \u0645\u0639 \u0627\u0644\u0628\u0630\u0648\u0631 \u063a\u0646\u064a\u0629 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0645\u0639 \u0627\u0644\u0623\u0644\u064a\u0627\u0641. \u0627\u0644\u062a\u0648\u062a \u0648\u0627\u0644\u0639\u0644\u064a\u0642 \u0644\u062f\u064a\u0647\u0627 8 \u063a\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0644\u0643\u0644 \u0643\u0648\u0628\u060c \u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0627\u0644\u062a\u0648\u062a 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srcset=\"https:\/\/thumbor.thedailymeal.com\/dte_IxriJRVNzirwNIrH6ctC77A=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/2024420\/2201809\/10_bulgur.jpg 1x\" alt=\"Bulgur\" width=\"870\" height=\"565\" \/><span>istockphoto.com<\/span><\/p>\n<p>\u0627\u0644\u0628\u0631\u063a\u0644 \u0627\u0644\u0645\u0635\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0623\u062e\u0627\u062c\u0631 \u0627\u0644\u0645\u0633\u0644\u0648\u0642\u0629 \u0627\u0644\u0645\u062a\u0634\u0642\u0642\u0629 \u0645\u0646 \u0627\u0644\u0642\u0645\u062d\u060c \u0647\u0648 \u0637\u0639\u0627\u0645 \u062d\u0628\u0648\u0628 \u0634\u0631\u0642 \u0623\u0648\u0633\u0637\u064a \u062a\u0642\u0644\u064a\u062f\u064a \u062a\u0639\u062a\u0631\u0641 \u0628\u0647 \u0648\u0632\u0627\u0631\u0629 \u0627\u0644\u0632\u0631\u0627\u0639\u0629 \u0641\u064a \u0627\u0644\u0648\u0644\u0627\u064a\u0627\u062a \u0627\u0644\u0645\u062a\u062d\u062f\u0629 \u0643\u062d\u0628\u0648\u0628 \u0643\u0627\u0645\u0644\u0629. 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srcset=\"https:\/\/thumbor.thedailymeal.com\/U1XJlCFsydRUEmwIZOXSuYScZbo=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/2024420\/2201809\/11_figs.jpg 1x\" alt=\"Figs\" width=\"870\" height=\"565\" \/><span>istockphoto.com<\/span><\/p>\n<p>\u062a\u0646\u0627\u0648\u0644 \u0623\u0631\u0628\u0639\u0629 \u062a\u064a\u0646 \u0641\u0642\u0637 \u0633\u0648\u0641 \u062a\u0639\u0637\u064a\u0643 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 8 \u063a\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0641\u0636\u0644\u0627 \u0639\u0646 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0643\u0633\u062f\u0629. \u0648\u0645\u0646 \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u0646 \u0627\u0644\u062a\u064a\u0646 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 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alt=\"Nuts\" width=\"870\" height=\"565\" \/><span>istockphoto.com<\/span><\/p>\n<p>\u0625\u0644\u0649 \u062d\u062f \u0643\u0628\u064a\u0631 \u0623\u064a \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062c\u0648\u0632 \u0633\u0648\u0641 \u062a\u0639\u0637\u064a\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0641\u0636\u0644\u0627 \u0639\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u062f\u0647\u0648\u0646. \u0627\u0644\u0644\u0648\u0632\u060c \u0639\u0644\u0649 \u0648\u062c\u0647 \u0627\u0644\u062e\u0635\u0648\u0635\u060c \u0647\u064a \u0645\u0635\u062f\u0631 \u0643\u0628\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0645\u0639 \u062d\u0648\u0627\u0644\u064a 3 \u063a\u0631\u0627\u0645\u0627\u062a \u0644\u0644\u0623\u0648\u0646\u0635\u0629 \u0627\u0644\u0648\u0627\u062d\u062f\u0629. \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a 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srcset=\"https:\/\/thumbor.thedailymeal.com\/hvIq_9pjpZVf2LHX7FDE1GEdDHo=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/2024420\/2201809\/16_hummus.jpg 1x\" alt=\"Chickpeas\" width=\"870\" height=\"565\" \/><span>istockphoto.com<\/span><\/p>\n<p>\u0646\u0648\u0639 \u0622\u062e\u0631 \u0645\u0646 \u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a\u060c \u0627\u0644\u062d\u0645\u0635 \u0645\u0644\u064a\u0621 \u0628\u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629\u060c \u0648\u0643\u0648\u0628 \u0648\u0627\u062d\u062f \u0641\u0642\u0637 \u0645\u0646 \u0627\u0644\u062d\u0645\u0635 \u0627\u0644\u0645\u0637\u0628\u0648\u062e \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u062d\u0648\u0627\u0644\u064a 12 \u063a\u0631\u0627\u0645\u0627. 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src=\"https:\/\/thumbor.thedailymeal.com\/KXH87FmfrVbsUBblyRhE5Q4rQhk=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/2024420\/2201809\/20_dark_chocolate.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/KXH87FmfrVbsUBblyRhE5Q4rQhk=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/2024420\/2201809\/20_dark_chocolate.jpg 1x\" alt=\"Dark chocolate\" width=\"870\" height=\"565\" \/><span>istockphoto.com<\/span><\/p>\n<p>\u062a\u0645\u062a\u0644\u0626 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u0627\u0644\u062f\u0627\u0643\u0646\u0629 \u0628\u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0648\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u060c \u0648\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0623\u0643\u0644 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u0627\u0644\u062f\u0627\u0643\u0646\u0629 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srcset=\"https:\/\/thumbor.thedailymeal.com\/I8XgqzqYWv75TnfH80mKWzFnLRw=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/2024420\/2201809\/22_whole_wheat_pasta.jpg 1x\" alt=\"Whole-wheat pasta\" width=\"870\" height=\"565\" \/><span>istockphoto.com<\/span><\/p>\n<p>\u0627\u0644\u0645\u0639\u0643\u0631\u0648\u0646\u0629 \u0644\u0630\u064a\u0630\u0629 \u0648\u0645\u0644\u0621\u060c \u0648\u0627\u0644\u0645\u0639\u0643\u0631\u0648\u0646\u0629 \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644 \u0647\u0648 \u0645\u0635\u062f\u0631 \u0645\u0645\u062a\u0627\u0632 \u0644\u0644\u0623\u0644\u064a\u0627\u0641. \u0641\u0642\u0637 1 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0633\u0628\u0627\u063a\u064a\u062a\u064a \u0627\u0644\u0645\u0637\u0628\u0648\u062e\u0629 \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644 \u0633\u0648\u0641 \u062a\u0639\u0637\u064a\u0643 \u062d\u0648\u0627\u0644\u064a 6 \u063a\u0631\u0627\u0645\u0627\u062a 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