{"id":6524,"date":"2024-05-26T00:00:55","date_gmt":"2024-05-26T00:00:55","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6524"},"modified":"2024-05-26T16:34:00","modified_gmt":"2024-05-26T16:34:00","slug":"black-rice-vs-brown-rice-is-one-superior-overall","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/black-rice-vs-brown-rice-is-one-superior-overall\/","title":{"rendered":"\u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0623\u0633\u0648\u062f \u0645\u0642\u0627\u0628\u0644 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a: \u0647\u0644 \u0648\u0627\u062d\u062f \u0645\u062a\u0641\u0648\u0642 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645\u061f"},"content":{"rendered":"<\/p>\n<p>\u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0623\u0633\u0648\u062f \u0648\u0627\u0644\u0628\u0646\u064a \u0647\u064a \u0645\u0635\u062f\u0631 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0634\u062a\u0631\u0643\u0629 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\u0625\u0644\u064a\u0647\u0627 \u0623\u064a\u0636\u0627 \u0628\u0627\u0633\u0645 &#8220;\u0645\u0645\u0646\u0648\u0639&#8221; \u0623\u0648 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0623\u0631\u062c\u0648\u0627\u0646\u064a. \u0627\u0644\u0622\u0646\u060c \u0623\u0646\u062a \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u062c\u062d \u062a\u062a\u0633\u0627\u0621\u0644 \u0644\u0645\u0627\u0630\u0627 \u064a\u0637\u0644\u0642 \u0639\u0644\u064a\u0647 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0645\u062d\u0631\u0645. \u062d\u0633\u0646\u0627\u060c \u0647\u0630\u0627 \u064a\u0639\u0648\u062f \u0625\u0644\u0649 \u0633\u0646\u0648\u0627\u062a \u0639\u062f\u064a\u062f\u0629 \u0645\u0636\u062a \u0641\u064a \u0627\u0644\u0635\u064a\u0646 \u0639\u0646\u062f\u0645\u0627 \u0643\u0627\u0646\u00a0<strong>\u064a\u0639\u062a\u0628\u0631 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0646\u0627\u062f\u0631\u0629 \u062c\u062f\u0627 \u0648\u062e\u0627\u0635\u0629<\/strong>\u00a0\u0623\u0646\u0647 \u0643\u0627\u0646 \u0645\u062e\u0635\u0635\u0627 \u0641\u0642\u0637 \u0644\u0644\u0625\u062a\u0627\u0648\u0627\u062a.<\/p>\n<figure id=\"attachment_66312\" class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-66312\" title=\"Black Rice Vs. Brown Rice: Is One Superior Overall?\" src=\"https:\/\/fitnessvolt.com\/wp-content\/uploads\/2020\/07\/black-rice.jpg\" alt=\"Black Rice\" \/><figcaption>\u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0623\u0633\u0648\u062f<\/figcaption><\/figure>\n<p>\u0628\u0627\u0644\u0637\u0628\u0639 \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0630\u0644\u0643 \u060c \u0641\u064a \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u062d\u0627\u0636\u0631 \u060c \u064a\u062a\u0645 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647 \u0641\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0637\u0628\u0627\u0642 \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u0639\u0627\u0644\u0645.<\/p>\n<p><strong>\u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0623\u0633\u0648\u062f \u064a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0644\u0648\u0646\u0647 \u0627\u0644\u062f\u0627\u0643\u0646 \u0645\u0646 \u0623\u0635\u0628\u0627\u063a \u0627\u0644\u0646\u0628\u0627\u062a \u062a\u0633\u0645\u0649 \u0627\u0644\u0623\u0646\u062b\u0648\u0633\u064a\u0627\u0646\u064a\u0646<\/strong>. \u0648\u062a\u0648\u062c\u062f \u0647\u0630\u0647 \u0627\u0644\u0645\u0631\u0643\u0628\u0627\u062a \u0623\u064a\u0636\u0627 \u0641\u064a \u0627\u0644\u0646\u0628\u0627\u062a\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649 \u0645\u062b\u0644 \u0627\u0644\u0639\u0644\u064a\u0642 \u0648\u0627\u0644\u0643\u0634\u0645\u0634 \u0648\u0627\u0644\u0645\u0644\u0641\u0648\u0641 \u0627\u0644\u0623\u062d\u0645\u0631\u060c \u0648\u0627\u0644\u0642\u0627\u0626\u0645\u0629 \u062a\u0637\u0648\u0644\u060c. \u0648\u0642\u062f \u062a\u0645 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647 \u062a\u0642\u0644\u064a\u062f\u064a\u0627 \u0643\u0645\u0627 \u062a\u0644\u0648\u064a\u0646 \u0627\u0644\u0637\u0639\u0627\u0645. \u0648\u0644\u0643\u0646 \u0645\u0627 \u0647\u0648 \u0623\u0643\u062b\u0631 \u062c\u0627\u0630\u0628\u064a\u0629 \u062d\u0648\u0644 \u0647\u0630\u0647 \u0627\u0644\u0623\u0635\u0628\u0627\u063a \u0647\u0648 \u0623\u0646\u0647\u0627 \u062a\u0645\u062a\u0644\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062e\u0635\u0627\u0626\u0635 \u0627\u0644\u0645\u0641\u064a\u062f\u0629 \u0627\u0644\u062f\u0627\u0639\u0645\u0629 \u0644\u0644\u0635\u062d\u0629.<\/p>\n<h4>\u0627\u0644\u0623\u0635\u0628\u0627\u063a \u0644\u0647\u0627 \u0641\u0648\u0627\u0626\u062f \u0635\u062d\u064a\u0629<\/h4>\n<p><strong>\u0647\u0646\u0627\u0643 \u0623\u062f\u0644\u0629 \u0643\u0627\u0641\u064a\u0629 \u0644\u0644\u0627\u0639\u062a\u0642\u0627\u062f \u0628\u0623\u0646 \u0627\u0644\u0623\u0646\u062b\u0648\u0633\u064a\u0627\u0646\u064a\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0645\u0643\u0627\u0641\u062d\u0629 \u0648\u0645\u0646\u0639 \u0627\u0644\u062d\u0627\u0644\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u0645\u0632\u0645\u0646\u0629.<\/strong>\u00a0\u0648\u0641\u0642\u0627 \u0644\u0644\u0645\u0624\u0644\u0641\u0627\u062a \u0627\u0644\u0639\u0644\u0645\u064a\u0629\u060c \u0647\u0630\u0647 &#8220;\u0627\u0644\u0641\u0644\u0627\u0641\u0648\u0646\u0648\u064a\u062f\u0627\u062a&#8221; \u0644\u0647\u0627 \u062e\u0635\u0627\u0626\u0635 \u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0633\u0631\u0637\u0627\u0646 \u0648\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a \u0648\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0623\u0643\u0633\u062f\u0629 \u0648\u062d\u062a\u0649 \u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0633\u0645\u0646\u0629. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0644\u0647\u0627 \u0622\u062b\u0627\u0631 \u0625\u064a\u062c\u0627\u0628\u064a\u0629 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u060c \u0648\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u060c \u0648\u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a \u0627\u0644\u0645\u064a\u0643\u0631\u0648\u0628\u064a\u0629 \u060c \u0645\u0639 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0628\u0635\u0631\u064a\u0629 \u0648\u0627\u0645\u062a\u0644\u0627\u0643 \u062e\u0635\u0627\u0626\u0635 \u0627\u0644\u062d\u0645\u0627\u064a\u0629 \u0627\u0644\u0639\u0635\u0628\u064a\u0629.<\/p>\n<p>\u0648\u062c\u062f\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u0644\u0623\u0646\u062b\u0648\u0633\u064a\u0627\u0646\u064a\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062a\u0628\u0627\u0637\u0623 \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639 \u0627\u0646\u062a\u0634\u0627\u0631 \u062e\u0644\u0627\u064a\u0627 \u0633\u0631\u0637\u0627\u0646 \u0627\u0644\u062b\u062f\u064a \u0645\u0639 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0639\u062f\u062f \u0627\u0644\u0625\u062c\u0645\u0627\u0644\u064a.<\/p>\n<p>\u0647\u0630\u0647 \u0647\u064a \u0645\u0646 \u0628\u064a\u0646 \u0623\u0628\u0631\u0632 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646. \u0648\u0642\u062f \u0627\u0633\u062a\u062e\u062f\u0645\u062a \u0647\u0630\u0647 \u0627\u0644\u0628\u0648\u0644\u064a\u0641\u064a\u0646\u0648\u0644 \u0644\u0633\u0646\u0648\u0627\u062a \u0639\u062f\u064a\u062f\u0629 \u0644\u0639\u0644\u0627\u062c \u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u0633\u0639\u0629 \u0645\u0646 \u0627\u0644\u0634\u0631\u0648\u0637. \u0648\u0639\u0644\u0649 \u0645\u0627 \u064a\u0628\u062f\u0648\u060c\u00a0<strong>\u0627\u0644\u0623\u0646\u062b\u0648\u0633\u064a\u0627\u0646\u064a\u0646 \u062a\u062b\u064a\u0631 \u0647\u0630\u0647 \u0627\u0644\u062e\u0635\u0627\u0626\u0635 \u0627\u0644\u0645\u0639\u0632\u0632\u0629 \u0644\u0644\u0635\u062d\u0629 \u0639\u0628\u0631 \u0645\u0633\u0627\u0631\u0627\u062a \u0645\u062a\u0639\u062f\u062f\u0629<\/strong>.<\/p>\n<p>\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646\u0647 \u0644\u0645 \u064a\u062a\u0645 \u0627\u0644\u0627\u0646\u062a\u0647\u0627\u0621 \u062a\u0645\u0627\u0645\u0627 \u062d\u0648\u0644 \u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u0623\u0646\u062b\u0648\u0633\u064a\u0627\u0646\u064a\u0646 \u0644\u0647 \u0647\u0630\u0647 \u0627\u0644\u0622\u062b\u0627\u0631 \u0641\u0642\u0637 \u0623\u0648 \u0641\u064a \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0639 \u0627\u0644\u0628\u0648\u0644\u064a\u0641\u064a\u0646\u0648\u0644 \u0627\u0644\u0623\u062e\u0631\u0649.<\/p>\n<p>\u0627\u0644\u0622\u0646 \u060c \u0648\u0641\u0642\u0627 \u0644\u0644\u0628\u062d\u0648\u062b \u060c\u00a0<a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/understanding-acute-and-chronic-inflammation#:~:text=Research%20has%20shown%20that%20chronic,to%20know%20its%20exact%20impact.\">\u0648\u064a\u0631\u062a\u0628\u0637 \u0627\u0644\u062a\u0647\u0627\u0628 \u0645\u0632\u0645\u0646 \u0645\u0639 \u0627\u0644\u0649 \u062d\u062f \u0643\u0628\u064a\u0631 \u0643\u0644 dis-ease<\/a>\u00a0\u0627\u0644\u062a\u064a \u062a\u062d\u062f\u062b \u0641\u064a \u0627\u0644\u062c\u0633\u0645. \u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u062f\u0645 \u0627\u0644\u0628\u064a\u0636\u0627\u0621 (\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u064a \u0627\u0644\u062a\u064a \u062a\u062d\u0645\u064a \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f) \u0633\u0648\u0641 \u0646\u0631\u0649 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\u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a \u0623\u0648 \u0627\u0644\u0623\u0628\u064a\u0636.\u00a0<a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/multimedia\/antioxidants\/sls-20076428\">\u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0643\u0633\u062f\u0629<\/a>\u00a0\u062d\u0645\u0627\u064a\u0629 \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0636\u062f \u0627\u0644\u062a\u0644\u0641\u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a\u060c \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0645\u0646\u0639 \u0623\u0633\u0627\u0633\u0627 \u062c\u0645\u064a\u0639 \u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0645\u0632\u0645\u0646\u0629.<\/p>\n<h4>\u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0645\u0639 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646<\/h4>\n<p>\u0641\u064a\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0628\u0625\u0645\u0643\u0627\u0646\u0627\u062a \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0623\u0633\u0648\u062f \u0644\u062f\u0639\u0645 \u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0648\u0632\u0646 \u060c \u0641\u0625\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0641\u064a \u0627\u0644\u0628\u0634\u0631 \u0645\u062d\u062f\u0648\u062f\u0629 \u0644\u0644\u063a\u0627\u064a\u0629.<\/p>\n<p><span>\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0648\u062c\u062f\u062a\u00a0<strong>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u0648\u0632\u0646 \u0644\u062f\u0649 \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u0623\u0643\u0644\u0646 \u062e\u0644\u064a\u0637 \u0623\u0631\u0632 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(<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19083390\/\">15<\/a><\/span>)<\/p>\n<p><em>\u0623\u0639\u0637\u064a\u062a 40 \u0627\u0645\u0631\u0623\u0629 \u0627\u0644\u0643\u0648\u0631\u064a\u0629 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u062f\u0627\u0626\u0644 \u0648\u062c\u0628\u0629 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u062a\u064a \u062a\u062a\u0643\u0648\u0646 \u0625\u0645\u0627 \u0645\u0646 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0623\u0628\u064a\u0636 \u0623\u0648 \u0627\u0644\u062e\u0644\u064a\u0637 (\u0627\u0644\u0623\u0633\u0648\u062f \u0648\u0627\u0644\u0628\u0646\u064a) \u0639\u0644\u0649 \u0645\u062f\u0649 6 \u0623\u0633\u0627\u0628\u064a\u0639. \u0644\u0645 \u064a\u062a\u0645\u0643\u0646\u0648\u0627 \u0645\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u062f\u0627\u0626\u0644 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0625\u0644\u0627 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\u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u064a\u0639\u0632\u0632 \u0635\u062d\u0629 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a \u0623\u0641\u0636\u0644 \u0648\u064a\u062d\u0633\u0646 \u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0623\u0645\u0639\u0627\u0621. \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0639\u0645\u0644\u064a\u0629 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0645\u0646\u0639\u00a0<a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/diverticulitis\/symptoms-causes\/syc-20371758\">\u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0631\u062a\u062c<\/a>\u00a0(\u0627\u0644\u062a\u0647\u0627\u0628 \u0623\u0648 \u0639\u062f\u0648\u0649 \u0641\u064a \u0627\u0644\u0623\u0645\u0639\u0627\u0621).<\/p>\n<p><a href=\"https:\/\/www.health.harvard.edu\/blog\/should-i-be-eating-more-fiber-2019022115927\">\u0648\u0641\u0642\u0627 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\u064a\u0648\u0645.<\/p>\n<p>\u0641\u064a\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30638909\/\">\u062a\u062d\u0644\u064a\u0644<\/a>\u00a0\u062d\u062f\u064a\u062b \u0634\u0645\u0644 185 \u062f\u0631\u0627\u0633\u0629 \u0645\u0633\u062a\u0642\u0628\u0644\u064a\u0629 \u064858 \u062a\u062c\u0631\u0628\u0629 \u0633\u0631\u064a\u0631\u064a\u0629 \u0645\u0639 4635 \u0645\u0634\u0627\u0631\u0643\u0627 \u0628\u0627\u0644\u063a\u0627 \u060c \u0623\u0634\u0627\u0631\u062a \u0627\u0644\u0628\u064a\u0627\u0646\u0627\u062a \u0625\u0644\u0649<em>\u0627\u0646\u062e\u0641\u0627\u0636 &#8220;\u0628\u0646\u0633\u0628\u0629 15-30\u066a \u0641\u064a \u062c\u0645\u064a\u0639 \u0627\u0644\u0648\u0641\u064a\u0627\u062a \u0627\u0644\u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u0633\u0628\u0627\u0628 \u0648\u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u060c 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Brown Rice: Is One Superior Overall?\" src=\"https:\/\/fitnessvolt.com\/wp-content\/uploads\/2020\/07\/brown-rice.jpg\" alt=\"Brown Rice\" \/><figcaption>\u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a<\/figcaption><\/figure>\n<p>\u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a\u060c \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a \u0647\u0648 \u0623\u0643\u062b\u0631 \u0645\u063a\u0630\u064a\u0629 \u0628\u0643\u062b\u064a\u0631 \u0648\u0627\u0644\u062a\u064a \u0631\u0628\u0645\u0627 \u062e\u0645\u0646\u062a. \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0623\u0628\u064a\u0636 &#8220;\u0627\u0644\u0645\u062e\u0635\u0628&#8221; \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0636\u0627\u0641\u0629 \u0645\u0631\u0629 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href=\"https:\/\/www.nia.nih.gov\/health\/vitamins-and-minerals\">\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a<\/a>\u00a0\u0647\u064a \u062d\u064a\u0648\u064a\u0629 \u0644\u0644\u062a\u0646\u0645\u064a\u0629 \u0627\u0644\u0633\u0644\u064a\u0645\u0629, \u0635\u062d\u0629 \u0627\u0644\u062e\u0644\u0627\u064a\u0627, \u0627\u0644\u0637\u0627\u0642\u0629, \u0648\u0639\u0645\u0648\u0645\u0627 \u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u062c\u0633\u0645 \u0635\u062d\u064a\u0629.<\/p>\n<h4>\u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0645\u0646\u063a\u0646\u064a\u0632 \u0639\u0627\u0644\u064a\u0629<\/h4>\n<p>\u062a\u062c\u062f\u0631 \u0627\u0644\u0625\u0634\u0627\u0631\u0629 \u0625\u0644\u0649 \u0623\u0646\u00a0<strong>\u0627\u0644\u0645\u0646\u063a\u0646\u064a\u0632 \u0647\u0648 \u0627\u0644\u0645\u0639\u062f\u0646 \u0627\u0644\u0623\u0643\u062b\u0631 \u0648\u0641\u0631\u0629 \u0641\u064a \u0627\u0644\u0623\u0631\u0632 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\u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u0635\u062d\u0629.<\/p>\n<h4>\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628<\/h4>\n<p>\u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a \u064a\u062d\u062a\u0648\u064a\u00a0<strong>\u0639\u0644\u0649 lignans \u0627\u0644\u062a\u064a \u0645\u0646 \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u0641\u064a\u062f\u0629 \u0644\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628.<\/strong>\u00a0\u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u060c \u062a\u0638\u0647\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646\u0647 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062e\u0641\u0636 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645\u060c \u0648\u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062f\u0645\u060c \u0648\u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u0641\u064a \u0627\u0644\u0634\u0631\u0627\u064a\u064a\u0646.<\/p>\n<p>\u0648\u062c\u062f\u062a \u0625\u062d\u062f\u0649 \u0645\u0631\u0627\u062c\u0639\u0627\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u062a\u064a \u0634\u0645\u0644\u062a 285,000 \u0631\u062c\u0644 \u0648\u0627\u0645\u0631\u0623\u0629 \u0623\u0646 \u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u062f\u0627\u0648\u0627\u0629 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0643\u0627\u0646 \u0645\u0631\u062a\u0628\u0637\u0627 \u0628\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 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0628\u0646\u0633\u0628\u0629 21\u066a. \u0648\u062e\u0644\u0635 \u0625\u0644\u0649 \u0623\u0646 \u0647\u0646\u0627\u0643 \u0639\u0644\u0627\u0642\u0629 \u0639\u0643\u0633\u064a\u0629 \u0645\u062a\u0633\u0642\u0629 \u0628\u064a\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0648\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629.<\/p>\n<p>\u0647\u0646\u0627\u0643 \u0623\u062f\u0644\u0629 \u0643\u0627\u0641\u064a\u0629 \u0639\u0644\u0649 \u0623\u0646 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u0631\u0643\u0628\u0627\u062a \u0645\u0641\u064a\u062f\u0629 \u0644\u0645\u0643\u0627\u0641\u062d\u0629 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0627\u0644\u0642\u0644\u0628.<\/p>\n<h4>\u0623\u0641\u0636\u0644 \u0645\u0646 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0623\u0628\u064a\u0636 \u0644\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645<\/h4>\n<p>\u0648\u064a\u0639\u062a\u0628\u0631 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0645\u0646\u062e\u0641\u0636\u0629 \u062e\u0627\u0635\u0629 \u0628\u0627\u0644\u0645\u0642\u0627\u0631\u0646\u0629 \u0645\u0639 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0623\u0628\u064a\u0636 \u0627\u0644\u0630\u064a \u0647\u0648 \u0633\u0628\u0628 \u0648\u062c\u064a\u0647 \u0644\u0627\u062e\u062a\u064a\u0627\u0631 \u0647\u0630\u0627 \u0627\u0644\u0625\u0635\u062f\u0627\u0631 \u0628\u062f\u0644\u0627 \u0645\u0646 \u0630\u0644\u0643.<\/p>\n<p><strong>\u062a\u0638\u0647\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0648\u062c\u0648\u062f \u0627\u0631\u062a\u0628\u0627\u0637 \u0628\u064a\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0639\u0627\u0644\u064a\u0629 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0648\u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a.<\/strong>\u00a0\u0648\u062c\u062f\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u062f\u0627\u0648\u0627\u0629 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0623\u0628\u064a\u0636 \u0628\u0645\u0639\u062f\u0644 5 \u0623\u0636\u0639\u0627\u0641 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0643\u0627\u0646 \u0645\u0631\u062a\u0628\u0637\u0627 \u0628\u0627\u0631\u062a\u0641\u0627\u0639 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0639 2 \u0628\u0646\u0633\u0628\u0629 17\u066a \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u064a\u0647 \u0623\u0642\u0644 \u0645\u0646 \u062d\u0635\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u064a \u0627\u0644\u0634\u0647\u0631.<\/p>\n<p>\u0645\u0646 \u0646\u0627\u062d\u064a\u0629 \u0623\u062e\u0631\u0649\u060c \u0623\u0638\u0647\u0631\u062a \u062d\u0635\u0629 \u0645\u0646 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a 2x \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0645\u0642\u0627\u0628\u0644 \u0623\u0642\u0644 \u0645\u0646 \u062d\u0635\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a \u0641\u064a \u0627\u0644\u0634\u0647\u0631 \u0641\u0631\u0635\u0629 \u0623\u0642\u0644 \u0628\u0646\u0633\u0628\u0629 11\u066a \u0644\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0639 2.<\/p>\n<p>\u0648\u0647\u0630\u0627 \u062f\u0644\u064a\u0644 \u0642\u0627\u0628\u0644 \u0644\u0644\u062a\u0637\u0628\u064a\u0642 \u0644\u062a\u0628\u0631\u064a\u0631 \u0627\u0633\u062a\u0628\u062f\u0627\u0644 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0623\u0628\u064a\u0636 \u0628\u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a.<\/p>\n<h4>\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a<\/h4>\n<p>\u0631\u0628\u0639 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a \u063a\u064a\u0631 \u0627\u0644\u0645\u0637\u0628\u0648\u062e \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649:<\/p>\n<ul>\n<li>150 calories<\/li>\n<li>3 grams of protein<\/li>\n<li>1.5 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646<\/li>\n<li>32 grams of carbs<\/li>\n<li>2 grams of fiber<\/li>\n<li>4.2 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645<\/li>\n<li>6\u066a \u0645\u0646 DV \u0645\u0646 \u0627\u0644\u062d\u062f\u064a\u062f<\/li>\n<li>2\u066a \u0645\u0646 DV 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\u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>\u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0623\u0633\u0648\u062f \u0648\u0627\u0644\u0628\u0646\u064a \u0647\u064a \u0645\u0635\u062f\u0631 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0634\u062a\u0631\u0643\u0629 \u0648\u0644\u0643\u0646 \u0644\u0627 \u0623\u062d\u062f \u064a\u0642\u062f\u0645 \u0645\u064a\u0632\u0629 \u0628\u0623\u064a \u0634\u0643\u0644 \u0645\u0646 \u0627\u0644\u0623\u0634\u0643\u0627\u0644\u061f \u0627\u0644\u062c\u0648\u0627\u0628 \u0627\u0644\u0642\u0635\u064a\u0631 \u0647\u0648 \u0646\u0639\u0645 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6525,"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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