{"id":6580,"date":"2026-03-18T16:30:31","date_gmt":"2026-03-18T16:30:31","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6580"},"modified":"2026-03-18T16:30:34","modified_gmt":"2026-03-18T16:30:34","slug":"blackberries-the-underrated-superfruit-every-athlete-should-know-about","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/blackberries-the-underrated-superfruit-every-athlete-should-know-about\/","title":{"rendered":"\u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0623\u0633\u0648\u062f: \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0641\u0627\u0626\u0642\u0629 \u0627\u0644\u062a\u064a \u0644\u0627 \u062a\u062d\u0638\u0649 \u0628\u0627\u0644\u062a\u0642\u062f\u064a\u0631 \u0627\u0644\u0643\u0627\u0641\u064a \u0648\u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0623\u0646 \u064a\u0639\u0631\u0641\u0647\u0627 \u0643\u0644 \u0631\u064a\u0627\u0636\u064a"},"content":{"rendered":"<p>\u0623\u0646\u062a \u0628\u0627\u0644\u0641\u0639\u0644 \u062a\u062a\u0627\u0628\u0639 \u0627\u0644\u0645\u0627\u0643\u0631\u0648\u0632\u060c \u0648\u062a\u062d\u0633\u0646 \u0627\u0644\u0646\u0648\u0645\u060c \u0648\u062a\u0636\u0628\u0637 \u062a\u0648\u0642\u064a\u062a \u062a\u0645\u0627\u0631\u064a\u0646\u0643 \u2014 \u0644\u0643\u0646 \u0647\u0644 \u062a\u0646\u0627\u0645 \u0639\u0644\u0649 \u0623\u062d\u062f \u0623\u0642\u0648\u0649 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0641\u0639\u0627\u0644\u0629 \u0641\u064a \u0627\u0644\u0637\u0628\u064a\u0639\u0629\u061f \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0623\u0633\u0648\u062f \u0635\u063a\u064a\u0631 \u0627\u0644\u062d\u062c\u0645 \u0648\u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0648\u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u064a\u062a\u0645 \u062a\u062c\u0627\u0647\u0644\u0647\u060c \u0644\u0643\u0646\u0647 \u064a\u062d\u0645\u0644 \u062f\u0641\u0639\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0630\u0647\u0644\u0629 \u062a\u062f\u0639\u0645 \u0643\u0644 \u0634\u064a\u0621 \u0645\u0646 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0625\u0644\u0649 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0627\u0644\u0645\u0639\u0631\u0641\u064a.<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u0646\u0638\u0631\u0629 \u0633\u0631\u064a\u0639\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u0644\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a<\/h2> <p>\u0643\u0648\u0628 \u0648\u0627\u062d\u062f (144 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0623\u0633\u0648\u062f \u0627\u0644\u0646\u064a\u0621 \u064a\u0642\u062f\u0645 \u062a\u0642\u0633\u064a\u0645 \u0645\u0627\u0643\u0631\u0648 \u0646\u0638\u064a\u0641 \u064a\u0646\u0627\u0633\u0628 \u062a\u0642\u0631\u064a\u0628\u0627 \u0623\u064a \u062e\u0637\u0629 \u063a\u0630\u0627\u0626\u064a\u0629:<\/p> <ul class=\"wp-block-list\"><li><strong>Calories<\/strong>: 62 kcal<\/li> <li><strong>Carbohydrates<\/strong>: 14g<\/li> <li><strong>Fiber<\/strong>: ~8g<\/li> <li><strong>Fat<\/strong>: 1g<\/li> <li><strong>Glycemic Index<\/strong>: 25 | <strong>Glycemic Load<\/strong>: 4<\/li> <\/ul> <p>\u0647\u0630\u0627 \u0627\u0644\u0645\u0632\u064a\u062c \u0627\u0644\u0645\u0646\u062e\u0641\u0636 \u0645\u0646 \u0627\u0644\u0645\u0624\u0634\u0631 \u0627\u0644\u062c\u0644\u0627\u064a\u0633\u064a\u0645\u064a \u0648GL \u064a\u0639\u0646\u064a \u0623\u0646 \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0623\u0633\u0648\u062f \u064a\u0637\u0644\u0642 \u0627\u0644\u0637\u0627\u0642\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u0627 \u2014 \u0644\u0627 \u0627\u0631\u062a\u0641\u0627\u0639 \u0641\u064a \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646 \u0648\u0644\u0627 \u0627\u0646\u0647\u064a\u0627\u0631\u0627\u062a \u2014 \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647\u0627 \u0645\u0635\u062f\u0631\u0627 \u0645\u062b\u0627\u0644\u064a\u0627 \u0644\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0648 \u0625\u0636\u0627\u0641\u0629 \u0630\u0643\u064a\u0629 \u0644\u0646\u0638\u0627\u0645 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646. <em>(USDA FoodData Central, 2023)<\/em><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2026\/03\/blackberries-nutrition-infographic.jpg\" alt=\"\"\/><\/figure> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629<\/h2> <h3 class=\"wp-block-heading\">\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u0644\u0644\u062a\u0639\u0627\u0641\u064a \u0648\u062a\u062e\u0644\u064a\u0642 \u0627\u0644\u0643\u0648\u0644\u0627\u062c\u064a\u0646<\/h3> <p>\u0643\u0648\u0628 \u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0623\u0633\u0648\u062f \u064a\u0648\u0641\u0631 <strong>30.2 \u0645\u0644\u063a \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a<\/strong> \u2014 \u062d\u0648\u0627\u0644\u064a 34\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. \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u0636\u0631\u0648\u0631\u064a \u0644\u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0643\u0648\u0644\u0627\u062c\u064a\u0646\u060c \u0627\u0644\u0630\u064a \u064a\u062f\u0639\u0645 \u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0636\u0627\u0645\u0629 \u0645\u0628\u0627\u0634\u0631\u0629 \u0628\u0639\u062f \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629. \u0643\u0645\u0627 \u064a\u0639\u0645\u0644 \u0643\u0645\u0636\u0627\u062f \u0623\u0643\u0633\u062f\u0629 \u0642\u0648\u064a\u060c \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u064a\u064a\u062f \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u062a\u0623\u0643\u0633\u062f\u064a \u0627\u0644\u0646\u0627\u062a\u062c \u0639\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646. \u0645\u0631\u0627\u062c\u0639\u0629 \u0644\u0639\u0627\u0645 2020 \u0641\u064a <em>Nutrients<\/em> \u0623\u0643\u062f\u062a \u0623\u0646 \u0627\u0644\u0623\u0646\u0638\u0645\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u062a\u0633\u0631\u0639 \u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p> <h3 class=\"wp-block-heading\">\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0644\u0635\u062d\u0629 \u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u0648\u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0645\u0633\u062a\u062f\u0627\u0645\u0629<\/h3> <p>\u0645\u0639 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 8 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0644\u0643\u0644 \u0643\u0648\u0628\u060c \u064a\u062a\u0641\u0648\u0642 \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0623\u0633\u0648\u062f \u0628\u0643\u062b\u064a\u0631 \u0639\u0644\u0649 \u0645\u0639\u0638\u0645 \u0627\u0644\u0641\u0648\u0627\u0643\u0647. \u062a\u062f\u0639\u0645 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u064a\u0643\u0631\u0648\u0628\u064a\u0648\u0645 \u0635\u062d\u064a \u0641\u064a \u0627\u0644\u0623\u0645\u0639\u0627\u0621\u060c \u0648\u062a\u0646\u0638\u0645 \u0633\u0643\u0631 \u0627\u0644\u062f\u0645\u060c \u0648\u062a\u0639\u0632\u0632 \u0627\u0644\u0634\u0628\u0639 \u2014 \u0648\u0643\u0644 \u0630\u0644\u0643 \u0636\u0631\u0648\u0631\u064a \u0644\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u064a\u062d\u0627\u0641\u0638\u0648\u0646 \u0639\u0644\u0649 \u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u062c\u0633\u0645. \u0623\u0628\u062d\u0627\u062b \u0645\u0646\u0634\u0648\u0631\u0629 \u0641\u064a <em>The Lancet<\/em> \u0648\u062c\u062f (2019) \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0639\u0627\u0644\u064a \u0645\u0631\u062a\u0628\u0637 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0628\u0627\u0646\u062e\u0641\u0627\u0636 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u0646\u062a\u0627\u0626\u062c \u0623\u0641\u0636\u0644 \u0644\u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0648\u0632\u0646.<\/p> <h3 class=\"wp-block-heading\">\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0643 \u0644\u0633\u0644\u0627\u0645\u0629 \u0627\u0644\u0639\u0638\u0627\u0645<\/h3> <p>\u0643\u0648\u0628 \u0648\u0627\u062d\u062f \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u062d\u0648\u0627\u0644\u064a 29 \u0645\u064a\u0643\u0631\u0648\u063a\u0631\u0627\u0645 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0643 \u2014 \u0623\u064a \u0623\u0643\u062b\u0631 \u0645\u0646 \u062b\u0644\u062b \u0627\u0644\u0647\u062f\u0641 \u0627\u0644\u064a\u0648\u0645\u064a. \u064a\u0644\u0639\u0628 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0643 \u062f\u0648\u0631\u0627 \u0645\u0628\u0627\u0634\u0631\u0627 \u0641\u064a \u0623\u064a\u0636 \u0648\u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645. \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0639\u0628\u0621 \u062a\u062f\u0631\u064a\u0628 \u062b\u0642\u064a\u0644\u060c \u0641\u0625\u0646 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0623\u0645\u0631 \u063a\u064a\u0631 \u0642\u0627\u0628\u0644 \u0644\u0644\u0646\u0642\u0627\u0634. <strong>\u0645\u0644\u0627\u062d\u0638\u0629:<\/strong> \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062a\u0646\u0627\u0648\u0644 \u0623\u062f\u0648\u064a\u0629 \u0645\u0645\u064a\u0639\u0629 \u0627\u0644\u062f\u0645 (\u0645\u062b\u0644 \u0627\u0644\u0648\u0627\u0631\u0641\u0627\u0631\u064a\u0646)\u060c \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 K \u0628\u0634\u0643\u0644 \u0645\u0646\u062a\u0638\u0645 \u0648\u0627\u0633\u062a\u0634\u0631 \u0637\u0628\u064a\u0628\u0643 \u0642\u0628\u0644 \u0632\u064a\u0627\u062f\u0629 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0623\u0633\u0648\u062f \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631.<\/p> <h3 class=\"wp-block-heading\">\u0627\u0644\u0645\u0646\u063a\u0646\u064a\u0632 \u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0623\u064a\u0636 \u0648\u0634\u0641\u0627\u0621 \u0627\u0644\u062c\u0631\u0648\u062d<\/h3> <p>\u062a\u0648\u062a \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0623\u0633\u0648\u062f \u064a\u0648\u0635\u0644 <strong>0.9 \u0645\u0644\u063a \u0645\u0646 \u0627\u0644\u0645\u0646\u063a\u0646\u064a\u0632 \u0644\u0643\u0644 \u0643\u0648\u0628<\/strong> \u2014 \u0645\u0627 \u064a\u0642\u0627\u0631\u0628 \u0646\u0635\u0641 \u0627\u0644\u0643\u0645\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627. \u0627\u0644\u0645\u0646\u063a\u0646\u064a\u0632 \u0639\u0627\u0645\u0644 \u0645\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0633\u062a\u0642\u0644\u0627\u0628 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629\u060c \u0648\u0647\u0648 \u0636\u0631\u0648\u0631\u064a \u0644\u0625\u0646\u0632\u064a\u0645 \u0627\u0644\u0628\u0631\u0648\u0644\u064a\u062f\u0627\u0632\u060c \u0627\u0644\u0630\u064a \u064a\u062f\u0639\u0645 \u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u0643\u0648\u0644\u0627\u062c\u064a\u0646 \u0648\u0634\u0641\u0627\u0621 \u0627\u0644\u062c\u0631\u0648\u062d. <em>(National Institutes of Health, Office of Dietary Supplements)<\/em><\/p> <h3 class=\"wp-block-heading\">\u0635\u062d\u0629 \u0627\u0644\u062f\u0645\u0627\u063a \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0627\u0644\u0645\u0639\u0631\u0641\u064a<\/h3> <p>\u0645\u0631\u0627\u062c\u0639\u0629 \u0641\u064a <em>Journal of Agricultural and Food Chemistry<\/em> \u0648\u062c\u062f \u0623\u0646 \u0645\u0636\u0627\u062f\u0627\u062a \u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u062a\u0648\u062a \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0639\u0635\u0628\u064a \u0648\u062a\u062d\u0633\u064a\u0646 \u0625\u0634\u0627\u0631\u0627\u062a \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u0639\u0635\u0628\u064a\u0629 \u2014 \u0645\u0645\u0627 \u0642\u062f \u064a\u0628\u0637\u0626 \u0627\u0644\u062a\u062f\u0647\u0648\u0631 \u0627\u0644\u0645\u0639\u0631\u0641\u064a \u0627\u0644\u0645\u0631\u062a\u0628\u0637 \u0628\u0627\u0644\u0639\u0645\u0631. \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646\u060c \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0627\u0644\u0623\u0643\u062b\u0631 \u062d\u062f\u0629 \u0648\u0633\u0631\u0639\u0629 \u0627\u0644\u0627\u0633\u062a\u062c\u0627\u0628\u0629 \u0627\u0644\u0633\u0631\u064a\u0639\u0629 \u0645\u0647\u0645\u0629 \u0628\u0642\u062f\u0631 \u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629.<\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2026\/03\/athlete-blackberries-post-workout.jpg\" alt=\"\"\/><\/figure> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u0643\u064a\u0641\u064a\u0629 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0623\u0633\u0648\u062f \u0644\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0623\u062f\u0627\u0621<\/h2> <p><strong>\u0627\u0644\u062a\u0642\u062f\u064a\u0645 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647<\/strong>: \u0643\u0648\u0628 \u0648\u0627\u062d\u062f (144 \u062c\u0631\u0627\u0645) \u064a\u0648\u0645\u064a\u0627<\/p> <p><strong>\u0623\u0641\u0636\u0644 \u062a\u0648\u0642\u064a\u062a<\/strong>:<\/p> <ul class=\"wp-block-list\"><li><strong>Pre-workout<\/strong>: 30\u201360 minutes before training \u2014 the low-GI carbs provide steady fuel<\/li> <li><strong>Post-workout<\/strong>: Blend with protein powder and Greek yogurt to support recovery<\/li> <li><strong>Morning<\/strong>: Add to oatmeal or a smoothie bowl to start the day with antioxidants<\/li> <\/ul> <p><strong>\u062a\u0631\u0643\u064a\u0628\u0627\u062a \u0623\u062f\u0627\u0621 \u0628\u0633\u064a\u0637\u0629<\/strong>:<\/p> <ul class=\"wp-block-list\"><li>Blackberry + banana + whey protein smoothie<\/li> <li>Blackberry + spinach + almond butter bowl<\/li> <li>Frozen blackberries + Greek yogurt + granola parfait<\/li> <\/ul> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2026\/03\/blackberry-smoothie-prep.jpg\" alt=\"\"\/><\/figure> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u0627\u0644\u062e\u0644\u0627\u0635\u0629<\/h2> <p>\u064a\u0643\u0633\u0628 \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0623\u0633\u0648\u062f \u0645\u0643\u0627\u0646\u062a\u0647 \u0641\u064a \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0630\u064a \u064a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0623\u062f\u0627\u0621 \u0644\u064a\u0633 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0636\u062c\u0629\u060c \u0628\u0644 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0639\u0644\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u062a\u064a\u0646. \u0645\u0639 \u063a\u0646\u0627\u0621 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 C \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 K \u0648\u0627\u0644\u0645\u0646\u063a\u0646\u064a\u0632 \u2014 \u062c\u0645\u064a\u0639\u0647\u0627 \u0628\u0623\u0642\u0644 \u0645\u0646 65 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0643\u0644 \u0643\u0648\u0628 \u2014 \u062a\u062f\u0639\u0645 \u0627\u0644\u062a\u0639\u0627\u0641\u064a\u060c \u0648\u062a\u0631\u0643\u064a\u0628 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645\u060c \u0648\u0627\u0644\u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u0625\u062f\u0631\u0627\u0643\u064a\u0629 \u0641\u064a \u0627\u0644\u0648\u0642\u062a \u0646\u0641\u0633\u0647. \u0623\u0636\u0641\u0647\u0627 \u0625\u0644\u0649 \u062f\u0648\u0631\u062a\u0643 \u0648\u062f\u0639 \u0627\u0644\u0628\u064a\u0627\u0646\u0627\u062a \u0647\u064a \u0627\u0644\u062a\u064a \u062a\u062a\u062d\u062f\u062b \u0639\u0646\u0647\u0627.<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <p><em>Sources: USDA FoodData Central (2023); Aune et al., The Lancet (2019); Carey et al., Journal of Agricultural and Food Chemistry; National Institutes of Health \u2013 Office of Dietary Supplements; Nutrients, Vol. 12 (2020).<\/em><\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>Disclaimer<\/strong>: This article is for informational purposes only and does not constitute medical or nutritional advice. Consult a registered dietitian or healthcare provider before making significant changes to your diet, especially if you have a pre-existing medical condition or take prescription medication.<\/p> <\/blockquote> <p><\/p> ","protected":false},"excerpt":{"rendered":"<p>\u0623\u0646\u062a \u0628\u0627\u0644\u0641\u0639\u0644 \u062a\u062a\u0627\u0628\u0639 \u0627\u0644\u0645\u0627\u0643\u0631\u0648\u0632\u060c \u0648\u062a\u062d\u0633\u0646 \u0627\u0644\u0646\u0648\u0645\u060c \u0648\u062a\u0636\u0628\u0637 \u062a\u0648\u0642\u064a\u062a \u062a\u0645\u0627\u0631\u064a\u0646\u0643 \u2014 \u0644\u0643\u0646 \u0647\u0644 \u062a\u0646\u0627\u0645 \u0639\u0644\u0649 \u0623\u062d\u062f \u0623\u0642\u0648\u0649 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0641\u0639\u0627\u0644\u0629 \u0641\u064a \u0627\u0644\u0637\u0628\u064a\u0639\u0629\u061f [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":19287,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"narrow-width-container","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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