{"id":6905,"date":"2023-06-07T17:39:54","date_gmt":"2023-06-07T17:39:54","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6905"},"modified":"2023-06-07T17:39:58","modified_gmt":"2023-06-07T17:39:58","slug":"9-impressive-health-benefits-of-beets","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/9-impressive-health-benefits-of-beets\/","title":{"rendered":"9 \u0641\u0648\u0627\u0626\u062f \u0635\u062d\u064a\u0629 \u0645\u062b\u064a\u0631\u0629 \u0644\u0644\u0625\u0639\u062c\u0627\u0628 \u0645\u0646 \u0627\u0644\u0628\u0646\u062c\u0631"},"content":{"rendered":"<p>\u0627\u0644\u0634\u0645\u0646\u062f\u0631\u060c \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0628\u0627\u0633\u0645 \u0627\u0644\u0628\u0646\u062c\u0631\u060c \u0647\u064a \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u062c\u0630\u0631\u064a\u0629 \u0634\u0639\u0628\u064a\u0629 \u062a\u0633\u062a\u062e\u062f\u0645 \u0641\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0623\u0643\u0648\u0644\u0627\u062a \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u0639\u0627\u0644\u0645.<\/p> <p>\u0627\u0644\u0628\u0646\u062c\u0631 \u0645\u0639\u0628\u0623\u0629 \u0645\u0639 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0648\u0627\u0644\u0645\u0631\u0643\u0628\u0627\u062a \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629\u060c \u0648\u0628\u0639\u0636\u0647\u0627 \u0644\u0647 \u062e\u0635\u0627\u0626\u0635 \u0637\u0628\u064a\u0629.<\/p> <p>\u0645\u0627 \u0647\u0648 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0630\u0644\u0643\u060c \u0641\u0647\u064a \u0644\u0630\u064a\u0630\u0629 \u0648\u0633\u0647\u0644\u0629 \u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643.<\/p> <p>\u062a\u0633\u0631\u062f \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 9 \u0641\u0648\u0627\u0626\u062f \u0635\u062d\u064a\u0629 \u0644\u0644\u0634\u0645\u0646\u062f\u0631 \u060c \u0648\u0643\u0644\u0647\u0627 \u0645\u062f\u0639\u0648\u0645\u0629 \u0628\u0627\u0644\u0639\u0644\u0645.<\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/frommybowl.com\/wp-content\/uploads\/2020\/03\/Oven_Roasted_Beets_FromMyBowl_Vegan-14-scaled.jpg\" alt=\"\"\/><\/figure> <h2 class=\"wp-block-heading\">1. \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0641\u064a \u0639\u062f\u062f \u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<\/h2> <p>\u0627\u0644\u0628\u0646\u062c\u0631 \u062a\u0641\u062a\u062e\u0631 \u0644\u0645\u062d\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062b\u064a\u0631\u0629 \u0644\u0644\u0625\u0639\u062c\u0627\u0628.<\/p> <p>\u0641\u0647\u064a \u0645\u0646\u062e\u0641\u0636\u0629 \u0641\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0648\u0644\u0643\u0646 \u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u0642\u064a\u0645\u0629. \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u060c \u0623\u0646\u0647\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u062a\u0642\u0631\u064a\u0628\u0627 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u064a\u0647\u0627 (<a href=\"http:\/\/nutritiondata.self.com\/facts\/vegetables-and-vegetable-products\/2349\/2\" target=\"_blank\" rel=\"noreferrer noopener\">1<\/a>).<\/p> <p>\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0646\u0638\u0631\u0629 \u0639\u0627\u0645\u0629 \u0639\u0644\u0649 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u062d\u0635\u0629 3.5 \u0623\u0648\u0642\u064a\u0629 (100 \u063a\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u0634\u0645\u0646\u062f\u0631 \u0627\u0644\u0645\u0637\u0628\u0648\u062e<\/p> <ul class=\"wp-block-list\"><li><strong>Calories:<\/strong>&nbsp;44<\/li><li><strong>Protein:<\/strong>&nbsp;1.7 grams<\/li><li><strong>Fat:<\/strong>&nbsp;0.2 grams<\/li><li><strong>Fiber:<\/strong>&nbsp;2 grams<\/li><li><strong>Vitamin C:<\/strong>&nbsp;6% of the RDI<\/li><li><strong>Folate:<\/strong>&nbsp;20% of the RDI<\/li><li><strong>Vitamin B6:<\/strong>&nbsp;3% of the RDI<\/li><li><strong>Magnesium:<\/strong>&nbsp;6% of the RDI<\/li><li><strong>Potassium:<\/strong>&nbsp;9% of the RDI<\/li><li><strong>Phosphorous:<\/strong>&nbsp;4% of the RDI<\/li><li><strong>Manganese:<\/strong>&nbsp;16% of the RDI<\/li><li><strong>Iron:<\/strong>&nbsp;4% of the RDI<\/li><\/ul> <p>\u0643\u0645\u0627 \u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0628\u0646\u062c\u0631 \u0639\u0644\u0649 \u0646\u062a\u0631\u0627\u062a \u0648\u0623\u0635\u0628\u0627\u063a \u063a\u064a\u0631 \u0639\u0636\u0648\u064a\u0629 \u060c \u0648\u0643\u0644\u0627\u0647\u0645\u0627 \u0645\u0631\u0643\u0628\u0627\u062a \u0646\u0628\u0627\u062a\u064a\u0629 \u0644\u0647\u0627 \u0639\u062f\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629.<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY:<\/strong><\/p><p>Beets are loaded with vitamins and minerals and low in calories and fat. They also contain inorganic nitrates and pigments, both of which have a number of health benefits.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">2. \u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0641\u064a \u0627\u0644\u0627\u062e\u062a\u064a\u0627\u0631<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/post.greatist.com\/wp-content\/uploads\/2020\/04\/high-blood-pressure-hypertension-symptoms_thumb.jpg\" alt=\"\"\/><\/figure> <p>\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0646\u0648\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0648\u0641\u0634\u0644 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0633\u0643\u062a\u0629 \u0627\u0644\u062f\u0645\u0627\u063a\u064a\u0629\u060c \u0647\u064a \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0623\u0633\u0628\u0627\u0628 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0644\u0644\u0648\u0641\u0627\u0629 \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u0639\u0627\u0644\u0645.<\/p> <p>\u0648\u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0647\u0648 \u0623\u062d\u062f \u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u062e\u0637\u0631 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0644\u062a\u0637\u0648\u064a\u0631 \u0647\u0630\u0647 \u0627\u0644\u062d\u0627\u0644\u0627\u062a.<\/p> <p>\u0648\u0642\u062f \u0623\u0638\u0647\u0631\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u0644\u0628\u0646\u062c\u0631 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062e\u0641\u0636 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0628\u0646\u0633\u0628\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 4-10 \u0645\u0644\u0645 \u0632\u0626\u0628\u0642 \u0639\u0644\u0649 \u0645\u062f\u0649 \u0641\u062a\u0631\u0629 \u0628\u0636\u0639 \u0633\u0627\u0639\u0627\u062a \u0641\u0642\u0637.<\/p> <p>\u064a\u0628\u062f\u0648 \u0623\u0646 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0623\u0643\u0628\u0631 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0627\u0644\u0627\u0646\u0642\u0628\u0627\u0636\u064a\u060c \u0623\u0648 \u0627\u0644\u0636\u063a\u0637 \u0639\u0646\u062f\u0645\u0627 \u064a\u0646\u0642\u0628\u0636 \u0642\u0644\u0628\u0643\u060c \u0628\u062f\u0644\u0627 \u0645\u0646 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0627\u0644\u0627\u0646\u0628\u0633\u0627\u0637\u064a\u060c \u0623\u0648 \u0627\u0644\u0636\u063a\u0637 \u0639\u0646\u062f\u0645\u0627 \u064a\u0643\u0648\u0646 \u0642\u0644\u0628\u0643 \u0645\u0633\u062a\u0631\u062e\u064a\u0627. \u0642\u062f \u064a\u0643\u0648\u0646 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0623\u064a\u0636\u0627 \u0623\u0642\u0648\u0649 \u0644\u0644\u0634\u0645\u0646\u062f\u0631 \u0627\u0644\u062e\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0646\u062c\u0631 \u0627\u0644\u0645\u0637\u0628\u0648\u062e.<\/p> <p>\u0647\u0630\u0647 \u0627\u0644\u0622\u062b\u0627\u0631 \u062e\u0641\u0636 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0645\u0646 \u0627\u0644\u0645\u0631\u062c\u062d \u0623\u0646 \u064a\u0631\u062c\u0639 \u0630\u0644\u0643 \u0625\u0644\u0649 \u062a\u0631\u0643\u064a\u0632 \u0639\u0627\u0644 \u0645\u0646 \u0627\u0644\u0646\u062a\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0628\u0646\u062c\u0631. \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u064a\u062a\u0645 \u062a\u062d\u0648\u064a\u0644 \u0627\u0644\u0646\u062a\u0631\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0625\u0644\u0649 \u0623\u0643\u0633\u064a\u062f \u0627\u0644\u0646\u064a\u062a\u0631\u064a\u0643\u060c \u0648\u0647\u0648 \u062c\u0632\u064a\u0621 \u064a\u0648\u0633\u0639 \u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629\u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0646\u062e\u0641\u0627\u0636 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645.<\/p> <p>\u062a\u0628\u0642\u0649 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0646\u062a\u0631\u0627\u062a \u0627\u0644\u062f\u0645 \u0645\u0631\u062a\u0641\u0639\u0629 \u0644\u0645\u062f\u0629 \u0633\u062a \u0633\u0627\u0639\u0627\u062a \u0628\u0639\u062f \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0646\u062a\u0631\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629. \u0644\u0630\u0644\u0643 \u060c \u064a\u0643\u0648\u0646 \u0644\u0644\u0634\u0645\u0646\u062f\u0631 \u062a\u0623\u062b\u064a\u0631 \u0645\u0624\u0642\u062a \u0641\u0642\u0637 \u0639\u0644\u0649 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u060c \u0648\u0627\u0644\u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0645\u0646\u062a\u0638\u0645 \u0645\u0637\u0644\u0648\u0628 \u0644\u062a\u062c\u0631\u0628\u0629 \u0627\u0646\u062e\u0641\u0627\u0636\u0627\u062a \u0637\u0648\u064a\u0644\u0629 \u0627\u0644\u0623\u062c\u0644 \u0641\u064a \u0636\u063a\u0637 \u0627\u0644\u062f\u0645.<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY:<\/strong><\/p><p>Beets contain a high concentration of nitrates, which have a blood pressure-lowering effect. This may lead to a reduced risk of heart attacks, heart failure and stroke.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">3. \u064a\u0645\u0643\u0646 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0631\u064a\u0627\u0636\u064a<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.infusio.org\/wp-content\/uploads\/2017\/07\/sprint1.jpg\" alt=\"\"\/><\/figure> <p>\u062a\u0634\u064a\u0631 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0646\u062a\u0631\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0642\u062f \u062a\u0639\u0632\u0632 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0631\u064a\u0627\u0636\u064a.<\/p> <p>\u0644\u0647\u0630\u0627 \u0627\u0644\u0633\u0628\u0628 \u060c \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u064a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0648\u0646 \u0627\u0644\u0628\u0646\u062c\u0631.<\/p> <p>\u064a\u0628\u062f\u0648 \u0623\u0646 \u0627\u0644\u0646\u062a\u0631\u0627\u062a \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0628\u062f\u0646\u064a \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u062d\u0633\u064a\u0646 \u0643\u0641\u0627\u0621\u0629 \u0627\u0644\u0645\u064a\u062a\u0648\u0643\u0648\u0646\u062f\u0631\u064a\u0627 \u060c \u0627\u0644\u0645\u0633\u0624\u0648\u0644\u0629 \u0639\u0646 \u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0637\u0627\u0642\u0629 \u0641\u064a \u062e\u0644\u0627\u064a\u0627\u0643.<\/p> <p>\u0641\u064a \u062f\u0631\u0627\u0633\u062a\u064a\u0646 \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0633\u0628\u0639\u0629 \u0648\u062b\u0645\u0627\u0646\u064a\u0629 \u0631\u062c\u0627\u0644\u060c \u062a\u0633\u062a\u0647\u0644\u0643 17 \u0623\u0648\u0642\u064a\u0629 (500 \u0645\u0644) \u0645\u0646 \u0639\u0635\u064a\u0631 \u0627\u0644\u0628\u0646\u062c\u0631 \u064a\u0648\u0645\u064a\u0627 \u0644\u0645\u062f\u0629 \u0633\u062a\u0629 \u0623\u064a\u0627\u0645 \u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0648\u0642\u062a \u0625\u0644\u0649 \u0627\u0644\u0625\u0631\u0647\u0627\u0642 \u062e\u0644\u0627\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0628\u0646\u0633\u0628\u0629 15-25\u066a\u060c \u0648\u0647\u0648 \u062a\u062d\u0633\u0646 1-2\u066a \u0641\u064a \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0639\u0627\u0645 .<\/p> <p>\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0646\u062c\u0631 \u0642\u062f \u064a\u062d\u0633\u0646 \u0623\u064a\u0636\u0627 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0648\u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0628\u0646\u0633\u0628\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 20\u066a.<\/p> <p>\u0628\u062d\u062b\u062a \u062f\u0631\u0627\u0633\u0629 \u0635\u063a\u064a\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u062a\u0633\u0639\u0629 \u0631\u0627\u0643\u0628\u064a \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u062a\u0646\u0627\u0641\u0633\u064a\u0629 \u0641\u064a \u062a\u0623\u062b\u064a\u0631 17 \u0623\u0648\u0642\u064a\u0629 (500 \u0645\u0644) \u0645\u0646 \u0639\u0635\u064a\u0631 \u0627\u0644\u0634\u0645\u0646\u062f\u0631 \u0639\u0644\u0649 \u0623\u062f\u0627\u0621 \u062a\u062c\u0631\u0628\u0629 \u0648\u0642\u062a \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0623\u0643\u062b\u0631 \u0645\u0646 2.5 \u0648 10 \u0623\u0645\u064a\u0627\u0644 (4 \u0648 16.1 \u0643\u0645).<\/p> <p>\u0634\u0631\u0628 \u0639\u0635\u064a\u0631 \u0627\u0644\u0634\u0645\u0646\u062f\u0631 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0628\u0646\u0633\u0628\u0629 2.8\u066a \u0639\u0644\u0649 \u0645\u062f\u0649 2.5 \u0645\u064a\u0644 (4 \u0643\u0645) \u0648\u0642\u062a \u0627\u0644\u0645\u062d\u0627\u0643\u0645\u0629 \u0648 2.7\u066a \u0639\u0644\u0649 \u0645\u062f\u0649 10 \u0645\u064a\u0644 (16.1 \u0643\u0645) \u0627\u0644\u0645\u062d\u0627\u0643\u0645\u0629.<\/p> <p>\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0645\u0644\u0627\u062d\u0638\u0629 \u0623\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0646\u062a\u0631\u0627\u062a \u0627\u0644\u062f\u0645 \u062a\u0628\u0644\u063a \u0630\u0631\u0648\u062a\u0647\u0627 \u0641\u064a \u063a\u0636\u0648\u0646 2-3 \u0633\u0627\u0639\u0627\u062a. \u0644\u0630\u0644\u0643 \u060c \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0642\u0635\u0649 \u0642\u062f\u0631 \u0645\u0646 \u0625\u0645\u0643\u0627\u0646\u0627\u062a\u0647\u0627 \u060c \u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0628\u0646\u062c\u0631 \u0642\u0628\u0644 2-3 \u0633\u0627\u0639\u0627\u062a \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0623\u0648 \u0627\u0644\u0645\u0646\u0627\u0641\u0633\u0629.<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY:<\/strong><\/p><p>Eating beets may enhance athletic performance by improving oxygen use and time to exhaustion. To maximize their effects, beets should be consumed 2\u20133 hours prior to training or competing.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">4. \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0645\u0643\u0627\u0641\u062d\u0629 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628<\/h2> <p>\u064a\u0631\u062a\u0628\u0637 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0645\u0632\u0645\u0646 \u0628\u0639\u062f\u062f \u0645\u0646 \u0627\u0644\u0623\u0645\u0631\u0627\u0636\u060c \u0645\u062b\u0644 \u0627\u0644\u0633\u0645\u0646\u0629 \u0648\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0643\u0628\u062f \u0648\u0627\u0644\u0633\u0631\u0637\u0627\u0646.<\/p> <p>\u0627\u0644\u0628\u0646\u062c\u0631 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0623\u0635\u0628\u0627\u063a \u062a\u0633\u0645\u0649 betalains\u060c \u0648\u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0645\u062a\u0644\u0643 \u0639\u062f\u062f\u0627 \u0645\u0646 \u0627\u0644\u062e\u0635\u0627\u0626\u0635 \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a.<\/p> <p>\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0641\u0642\u062f \u0623\u062c\u0631\u064a\u062a \u0645\u0639\u0638\u0645 \u0627\u0644\u0628\u062d\u0648\u062b \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u062c\u0627\u0644 \u0641\u064a \u0627\u0644\u0641\u0626\u0631\u0627\u0646.<\/p> <p>\u0648\u0642\u062f \u062b\u0628\u062a \u0639\u0635\u064a\u0631 \u0627\u0644\u0634\u0645\u0646\u062f\u0631 \u0648\u0645\u0633\u062a\u062e\u0644\u0635 \u0627\u0644\u0634\u0645\u0646\u062f\u0631 \u0644\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0643\u0644\u0649 \u0641\u064a \u0627\u0644\u0641\u0626\u0631\u0627\u0646 \u062d\u0642\u0646 \u0645\u0639 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0643\u064a\u0645\u064a\u0627\u0626\u064a\u0629 \u0627\u0644\u0633\u0627\u0645\u0629 \u0627\u0644\u0645\u0639\u0631\u0648\u0641\u0629 \u0644\u0644\u062d\u062b \u0639\u0644\u0649 \u0625\u0635\u0627\u0628\u0629 \u062e\u0637\u064a\u0631\u0629.<\/p> <p>\u0623\u0638\u0647\u0631\u062a \u062f\u0631\u0627\u0633\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u064a \u0627\u0644\u0628\u0634\u0631 \u0627\u0644\u0645\u0635\u0627\u0628\u064a\u0646 \u0628\u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0623\u0646 \u0643\u0628\u0633\u0648\u0644\u0627\u062a \u0627\u0644\u0628\u064a\u062a\u0627\u0644\u064a\u0646 \u0627\u0644\u0645\u0635\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0633\u062a\u062e\u0631\u0627\u062c \u0627\u0644\u0634\u0645\u0646\u062f\u0631 \u062a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0623\u0644\u0645 \u0648\u0639\u062f\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0627\u0644\u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0627\u0644\u062d\u0627\u0644\u0629.<\/p> <p>\u0641\u064a \u062d\u064a\u0646 \u062a\u0634\u064a\u0631 \u0647\u0630\u0647 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0628\u0646\u062c\u0631 \u0644\u0647 \u062a\u0623\u062b\u064a\u0631 \u0645\u0636\u0627\u062f \u0644\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a \u060c \u0647\u0646\u0627\u0643 \u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u062f\u0631\u0627\u0633\u0627\u062a \u0628\u0634\u0631\u064a\u0629 \u0644\u062a\u062d\u062f\u064a\u062f \u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u064a\u0645\u0643\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0628\u0646\u062c\u0631 \u0644\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628.<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY:<\/strong><\/p><p>Beets may have a number of anti-inflammatory effects. However, further research in humans is required to confirm this theory.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">5. \u0642\u062f \u064a\u062d\u0633\u0646 \u0635\u062d\u0629 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/motherofhealth-dwb1pra28ywwnxokyf.netdna-ssl.com\/wp-content\/uploads\/2018\/08\/bigstock-Human-Digestive-System-Medical-239889433-min.jpg\" alt=\"\"\/><\/figure> <p>\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0647\u064a \u0639\u0646\u0635\u0631 \u0645\u0647\u0645 \u0641\u064a \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0635\u062d\u064a.<\/p> <p>\u0648\u0642\u062f \u062a\u0645 \u0631\u0628\u0637\u0647 \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\u062d\u0633\u064a\u0646 \u0627\u0644\u0647\u0636\u0645.<\/p> <p>\u0643\u0648\u0628 \u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u0634\u0645\u0646\u062f\u0631 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 3.4 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644 \u0627\u0644\u0628\u0646\u062c\u0631 \u0645\u0635\u062f\u0631\u0627 \u062c\u064a\u062f\u0627 \u0644\u0644\u0623\u0644\u064a\u0627\u0641.<\/p> <p>\u062a\u062a\u062c\u0627\u0648\u0632 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0647\u0636\u0645 \u0648\u062a\u062a\u062c\u0647 \u0625\u0644\u0649 \u0627\u0644\u0642\u0648\u0644\u0648\u0646 \u060c \u062d\u064a\u062b \u062a\u063a\u0630\u064a \u0628\u0643\u062a\u064a\u0631\u064a\u0627 \u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u0627\u0644\u0635\u062f\u064a\u0642\u0629 \u0623\u0648 \u062a\u0636\u064a\u0641 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0623\u0643\u0628\u0631 \u0625\u0644\u0649 \u0627\u0644\u0628\u0631\u0627\u0632.<\/p> <p>\u0648\u0647\u0630\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0639\u0632\u0632 \u0635\u062d\u0629 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a\u060c \u0648\u062a\u0628\u0642\u064a \u0644\u0643\u0645 \u0627\u0644\u0639\u0627\u062f\u064a\u0629 \u0648\u0645\u0646\u0639 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a \u0645\u062b\u0644 \u0627\u0644\u0625\u0645\u0633\u0627\u0643\u060c \u0648\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u064a\u0629 \u0648\u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0631\u062a\u062c.<\/p> <p>\u0648\u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643\u060c \u062a\u0645 \u0631\u0628\u0637 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0628\u0627\u0646\u062e\u0641\u0627\u0636 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0645\u0632\u0645\u0646\u0629 \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0633\u0631\u0637\u0627\u0646 \u0627\u0644\u0642\u0648\u0644\u0648\u0646 \u0648\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0639 2.<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY:<\/strong><\/p><p>Beets are a good source of fiber, which is beneficial for digestive health, as well as reducing the risk of a number of chronic health conditions.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">6. \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062f\u0639\u0645 \u0635\u062d\u0629 \u0627\u0644\u062f\u0645\u0627\u063a<\/h2> <p>\u0627\u0644\u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0648\u0627\u0644\u0645\u0639\u0631\u0641\u064a\u0629 \u062a\u062a\u0631\u0627\u062c\u0639 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0645\u0639 \u0627\u0644\u062a\u0642\u062f\u0645 \u0641\u064a \u0627\u0644\u0633\u0646.<\/p> <p>\u0648\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0628\u0639\u0636\u060c \u0641\u0625\u0646 \u0647\u0630\u0627 \u0627\u0644\u0627\u0646\u062e\u0641\u0627\u0636 \u0643\u0628\u064a\u0631 \u0648\u0642\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062d\u0627\u0644\u0627\u062a \u0645\u062b\u0644 \u0627\u0644\u062e\u0631\u0641.<\/p> <p>\u0627\u0646\u062e\u0641\u0627\u0636 \u0641\u064a \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0648\u0625\u0645\u062f\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u062f\u0645\u0627\u063a \u0642\u062f \u062a\u0633\u0647\u0645 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0627\u0646\u062e\u0641\u0627\u0636.<\/p> <p>\u0648\u0645\u0646 \u0627\u0644\u0645\u062b\u064a\u0631 \u0644\u0644\u0627\u0647\u062a\u0645\u0627\u0645 \u0623\u0646 \u0627\u0644\u0646\u062a\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0628\u0646\u062c\u0631 \u0642\u062f \u062a\u062d\u0633\u0646 \u0627\u0644\u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0648\u0627\u0644\u0645\u0639\u0631\u0641\u064a\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0639\u0632\u064a\u0632 \u062a\u0645\u062f\u062f \u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u0632\u064a\u0627\u062f\u0629 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0625\u0644\u0649 \u0627\u0644\u062f\u0645\u0627\u063a.<\/p> <p>\u0648\u0642\u062f \u062b\u0628\u062a \u0623\u0646 \u0627\u0644\u0628\u0646\u062c\u0631 \u064a\u062d\u0633\u0646 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0625\u0644\u0649 \u0627\u0644\u0641\u0635 \u0627\u0644\u062c\u0628\u0647\u064a \u0644\u0644\u062f\u0645\u0627\u063a \u060c \u0648\u0647\u064a \u0645\u0646\u0637\u0642\u0629 \u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0623\u0639\u0644\u0649 \u060c \u0645\u062b\u0644 \u0635\u0646\u0639 \u0627\u0644\u0642\u0631\u0627\u0631 \u0648\u0627\u0644\u0630\u0627\u0643\u0631\u0629 \u0627\u0644\u0639\u0627\u0645\u0644\u0629.<\/p> <p>\u0648\u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643\u060c \u0628\u062d\u062b\u062a \u062f\u0631\u0627\u0633\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u064a \u0645\u0631\u0636\u0649 \u0627\u0644\u0633\u0643\u0631\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0639 2 \u0641\u064a \u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u0628\u0646\u062c\u0631 \u0639\u0644\u0649 \u0648\u0642\u062a \u0631\u062f \u0627\u0644\u0641\u0639\u0644 \u0627\u0644\u0628\u0633\u064a\u0637\u060c \u0648\u0647\u0648 \u0645\u0642\u064a\u0627\u0633 \u0644\u0644\u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0645\u0639\u0631\u0641\u064a\u0629.<\/p> <p>\u0643\u0627\u0646 \u0648\u0642\u062a \u0631\u062f \u0627\u0644\u0641\u0639\u0644 \u0627\u0644\u0628\u0633\u064a\u0637 \u0623\u062b\u0646\u0627\u0621 \u0627\u062e\u062a\u0628\u0627\u0631 \u0627\u0644\u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u0645\u0639\u0631\u0641\u064a\u0629 \u0627\u0644\u0642\u0627\u0626\u0645 \u0639\u0644\u0649 \u0627\u0644\u0643\u0645\u0628\u064a\u0648\u062a\u0631 \u0623\u0633\u0631\u0639 \u0628\u0646\u0633\u0628\u0629 4\u066a \u0641\u064a \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u0627\u0633\u062a\u0647\u0644\u0643\u0648\u0627 8.5 \u0623\u0648\u0642\u064a\u0629 (250 \u0645\u0644) \u0645\u0646 \u0639\u0635\u064a\u0631 \u0627\u0644\u0634\u0645\u0646\u062f\u0631 \u064a\u0648\u0645\u064a\u0627 \u0644\u0645\u062f\u0629 \u0623\u0633\u0628\u0648\u0639\u064a\u0646 \u060c \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0627\u0644\u063a\u0641\u0644.<\/p> <p>\u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u064a\u0645\u0643\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0628\u0646\u062c\u0631 \u0641\u064a \u0628\u064a\u0626\u0629 \u0633\u0631\u064a\u0631\u064a\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 \u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u062f\u0645\u0627\u063a \u0648\u0627\u0644\u062d\u062f \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u062e\u0631\u0641 \u064a\u0628\u0642\u0649 \u0623\u0646 \u0646\u0631\u0649.<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY:<\/strong><\/p><p>Beets contain nitrates, which may help increase blood flow to the brain, improve cognitive function and possibly reduce the risk of dementia. However, more research in this area is needed.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">7. \u0642\u062f \u064a\u0643\u0648\u0646 \u0644\u0647\u0627 \u0628\u0639\u0636 \u062e\u0635\u0627\u0626\u0635 \u0645\u0643\u0627\u0641\u062d\u0629 \u0627\u0644\u0633\u0631\u0637\u0627\u0646<\/h2> <p>\u0627\u0644\u0633\u0631\u0637\u0627\u0646 \u0647\u0648 \u0645\u0631\u0636 \u062e\u0637\u064a\u0631 \u0648\u0642\u0627\u062a\u0644 \u0645\u062d\u062a\u0645\u0644 \u064a\u062a\u0645\u064a\u0632 \u0628\u0627\u0644\u0646\u0645\u0648 \u063a\u064a\u0631 \u0627\u0644\u0645\u0646\u0636\u0628\u0637 \u0644\u0644\u062e\u0644\u0627\u064a\u0627.<\/p> <p>\u0648\u0642\u062f \u0623\u062f\u0649 \u0627\u0644\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0645\u0636\u0627\u062f \u0644\u0644\u0623\u0643\u0633\u062f\u0629 \u0648\u0627\u0644\u0637\u0628\u064a\u0639\u0629 \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a \u0645\u0646 \u0627\u0644\u0628\u0646\u062c\u0631 \u0625\u0644\u0649 \u0627\u0644\u0627\u0647\u062a\u0645\u0627\u0645 \u0628\u0642\u062f\u0631\u062a\u0647\u0627 \u0639\u0644\u0649 \u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0633\u0631\u0637\u0627\u0646.<\/p> <p>\u063a\u064a\u0631 \u0623\u0646 \u0627\u0644\u0623\u062f\u0644\u0629 \u0627\u0644\u062d\u0627\u0644\u064a\u0629 \u0645\u062d\u062f\u0648\u062f\u0629 \u0625\u0644\u0649 \u062d\u062f \u0645\u0627.<\/p> <p>\u0648\u0642\u062f \u062b\u0628\u062a \u0627\u0633\u062a\u062e\u0631\u0627\u062c \u0627\u0644\u0634\u0645\u0646\u062f\u0631 \u0644\u0644\u062d\u062f \u0645\u0646 \u0627\u0646\u0642\u0633\u0627\u0645 \u0648\u0646\u0645\u0648 \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u0633\u0631\u0637\u0627\u0646\u064a\u0629 \u0641\u064a \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u0627\u062a.<\/p> <p>\u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u0648\u0627\u062d\u062f\u0629 \u0623\u0646\u0628\u0648\u0628 \u0627\u0644\u0627\u062e\u062a\u0628\u0627\u0631 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u0628\u0634\u0631\u064a\u0629 \u0623\u0646 \u0627\u0633\u062a\u062e\u0631\u0627\u062c \u0627\u0644\u0634\u0645\u0646\u062f\u0631\u060c \u0648\u0647\u0648 \u0645\u0631\u062a\u0641\u0639 \u0641\u064a \u0623\u0635\u0628\u0627\u063a \u0628\u064a\u062a\u0627\u0644\u064a\u0646\u060c \u062e\u0641\u0636\u062a \u0646\u0645\u0648 \u062e\u0644\u0627\u064a\u0627 \u0633\u0631\u0637\u0627\u0646 \u0627\u0644\u0628\u0631\u0648\u0633\u062a\u0627\u062a\u0627 \u0648\u0627\u0644\u062b\u062f\u064a .<\/p> <p>\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0645\u0644\u0627\u062d\u0638\u0629 \u0623\u0646 \u0647\u0630\u0647 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u062c\u0631\u064a\u062a \u0641\u064a \u062e\u0644\u0627\u064a\u0627 \u0628\u0634\u0631\u064a\u0629 \u0648\u0627\u0644\u062c\u0631\u0630\u0627\u0646 \u0627\u0644\u0645\u0639\u0632\u0648\u0644\u0629. \u0648\u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u0625\u062c\u0631\u0627\u0621 \u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0628\u062d\u0648\u062b \u0644\u062a\u062d\u062f\u064a\u062f \u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0622\u062b\u0627\u0631 \u0645\u0645\u0627\u062b\u0644\u0629 \u0633\u062a\u0648\u062c\u062f \u0641\u064a \u0627\u0644\u0628\u0634\u0631 \u0627\u0644\u0623\u062d\u064a\u0627\u0621 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0646\u0641\u0633\u0648\u0646.<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY:<\/strong><\/p><p>Studies in isolated human cells and rats have shown that the pigments in beets may help reduce the growth of cancer cells.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">8. \u0642\u062f \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646<\/h2> <p>\u0627\u0644\u0628\u0646\u062c\u0631 \u0644\u062f\u064a\u0647\u0627 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062e\u0635\u0627\u0626\u0635 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u0646\u0628\u063a\u064a \u0623\u0646 \u062a\u062c\u0639\u0644\u0647\u0627 \u062c\u064a\u062f\u0629 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646.<\/p> <p>\u0623\u0648\u0644\u0627\u060c \u0627\u0644\u0628\u0646\u062c\u0631 \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0645\u0631\u062a\u0641\u0639 \u0641\u064a \u0627\u0644\u0645\u0627\u0621.<\/p> <p>\u0627\u0631\u062a\u0628\u0637\u062a \u0632\u064a\u0627\u062f\u0629 \u062a\u0646\u0627\u0648\u0644\u0643 \u0644\u0644\u0623\u0637\u0639\u0645\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0628\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646.<\/p> <p>\u0648\u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643\u060c \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0645\u062d\u062a\u0648\u0627\u0647\u0627 \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0627\u0644\u0628\u0646\u062c\u0631 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u0645\u064a\u0627\u062a \u0645\u0639\u062a\u062f\u0644\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641. \u0647\u0630\u0647 \u0647\u064a \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0647\u0627\u0645\u0629 \u0644\u062a\u062d\u0642\u064a\u0642 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0632\u0646 \u0635\u062d\u064a.<\/p> <p>\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0641\u064a \u0627\u0644\u0628\u0646\u062c\u0631 \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u0627 \u0639\u0644\u0649 \u062a\u0639\u0632\u064a\u0632 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u0634\u0647\u064a\u0629 \u0648\u062a\u0639\u0632\u064a\u0632 \u0645\u0634\u0627\u0639\u0631 \u0627\u0644\u0645\u0644\u0621\u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u0627\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0625\u062c\u0645\u0627\u0644\u064a\u0629.<\/p> <p>\u0641\u064a \u062d\u064a\u0646 \u0644\u0645 \u062a\u062e\u062a\u0628\u0631 \u0623\u064a \u062f\u0631\u0627\u0633\u0627\u062a \u0645\u0628\u0627\u0634\u0631\u0629 \u0622\u062b\u0627\u0631 \u0627\u0644\u0628\u0646\u062c\u0631 \u0639\u0644\u0649 \u0627\u0644\u0648\u0632\u0646 \u060c \u0641\u0645\u0646 \u0627\u0644\u0645\u062d\u062a\u0645\u0644 \u0623\u0646 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0628\u0646\u062c\u0631 \u0625\u0644\u0649 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646.<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY:<\/strong><\/p><p>Beets have a high water and low calorie content. Both of these properties are beneficial for weight loss.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">9. \u0644\u0630\u064a\u0630 \u0648\u0633\u0647\u0644\u0629 \u0644\u062a\u0634\u0645\u0644 \u0641\u064a \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643<\/h2> <p>\u0647\u0630\u0627 \u0627\u0644\u0623\u062e\u064a\u0631 \u0644\u064a\u0633 \u0641\u0627\u0626\u062f\u0629 \u0635\u062d\u064a\u0629 \u060c \u0648\u0645\u0639 \u0630\u0644\u0643 \u0644\u0627 \u064a\u0632\u0627\u0644 \u0645\u0647\u0645\u0627.<\/p> <p>\u0644\u064a\u0633 \u0641\u0642\u0637 \u0627\u0644\u0628\u0646\u062c\u0631 \u0645\u063a\u0630\u064a\u0629\u060c \u0648\u0644\u0643\u0646\u0647\u0627 \u0623\u064a\u0636\u0627 \u0644\u0630\u064a\u0630\u0629 \u0628\u0634\u0643\u0644 \u0644\u0627 \u064a\u0635\u062f\u0642 \u0648\u0633\u0647\u0644\u0629 \u0644\u062f\u0645\u062c\u0647\u0627 \u0641\u064a \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643.<\/p> <p>\u064a\u0645\u0643\u0646 \u0639\u0635\u064a\u0631 \u0627\u0644\u0628\u0646\u062c\u0631 \u0623\u0648 \u062a\u062d\u0645\u064a\u0635\u0647 \u0623\u0648 \u062a\u0628\u062e\u064a\u0631\u0647 \u0623\u0648 \u0645\u062e\u0644\u0644\u0647. \u0643\u0645\u0627 \u064a\u0645\u0643\u0646 \u0634\u0631\u0627\u0624\u0647\u0627 \u0645\u0633\u0628\u0642\u0627 \u0648\u0645\u0639\u0644\u0628\u0629 \u0644\u0644\u0631\u0627\u062d\u0629.<\/p> <p>\u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0628\u0646\u062c\u0631 \u0627\u0644\u062a\u064a \u0647\u064a \u062b\u0642\u064a\u0644\u0629 \u0644\u062d\u062c\u0645\u0647\u0627 \u0645\u0639 \u0627\u0644\u0637\u0627\u0632\u062c\u0629\u060c \u0642\u0645\u0645 \u0627\u0644\u0648\u0631\u0642\u064a\u0629 \u0627\u0644\u062e\u0636\u0631\u0627\u0621 \u063a\u064a\u0631 \u0627\u0644\u0645\u062f\u0648\u0631\u0629 \u0644\u0627 \u062a\u0632\u0627\u0644 \u062a\u0639\u0644\u0642.<\/p> <p>\u0627\u0644\u0646\u062a\u0631\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u0641\u064a \u0627\u0644\u0645\u0627\u0621\u060c \u0644\u0630\u0644\u0643 \u0641\u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0644\u062a\u062c\u0646\u0628 \u0627\u0644\u0628\u0646\u062c\u0631 \u0627\u0644\u0645\u063a\u0644\u064a \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0642\u0635\u0649 \u0642\u062f\u0631 \u0645\u0646 \u0645\u062d\u062a\u0648\u0627\u0647\u0627 \u0645\u0646 \u0627\u0644\u0646\u062a\u0631\u0627\u062a.<\/p> <p>\u0625\u0644\u064a\u0643 \u0628\u0639\u0636 \u0627\u0644\u0637\u0631\u0642 \u0627\u0644\u0644\u0630\u064a\u0630\u0629 \u0648\u0627\u0644\u0645\u062b\u064a\u0631\u0629 \u0644\u0644\u0627\u0647\u062a\u0645\u0627\u0645 \u0644\u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0628\u0646\u062c\u0631 \u0625\u0644\u0649 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a:<\/p> <ul class=\"wp-block-list\"><li><strong>Beetroot salad:<\/strong>&nbsp;Grated beets make a flavorful and colorful addition to coleslaw.<\/li><li><strong>Beetroot dip:<\/strong>&nbsp;Beets blended with Greek yogurt make a delicious and healthy dip.<\/li><li><strong>Beetroot juice:<\/strong>&nbsp;Fresh beetroot juice is best, as store-bought juice can be high in added sugars and may only contain a small amount of beets.<\/li><li><strong>Beetroot leaves:<\/strong>&nbsp;Beet leaves can be cooked and enjoyed like spinach, so don\u2019t throw them out.<\/li><\/ul> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY:<\/strong><\/p><p>Beetroot is a delicious and versatile vegetable that is easy to add to your diet. Choose beets that are heavy for their size with green tops still attached.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">\u0627\u0644\u062e\u0644\u0627\u0635\u0629<\/h2> <p>\u0627\u0644\u0628\u0646\u062c\u0631 \u062a\u0648\u0641\u064a\u0631 \u0628\u0639\u0636 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u0645\u062b\u064a\u0631\u0629 \u0644\u0644\u0625\u0639\u062c\u0627\u0628.<\/p> <p>\u0646\u0627\u0647\u064a\u0643 \u0639\u0646 \u0623\u0646\u0647\u0627 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0645\u0635\u062f\u0631 \u0643\u0628\u064a\u0631 \u0644\u0644\u0645\u063a\u0630\u064a\u0627\u062a\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 C.<\/p> <p>\u0643\u0645\u0627 \u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0628\u0646\u062c\u0631 \u0639\u0644\u0649 \u0627\u0644\u0646\u062a\u0631\u0627\u062a \u0648\u0627\u0644\u0623\u0635\u0628\u0627\u063a \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062e\u0641\u0636 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0631\u064a\u0627\u0636\u064a.<\/p> <p>\u0648\u0623\u062e\u064a\u0631\u0627\u060c \u0627\u0644\u0628\u0646\u062c\u0631 \u0644\u0630\u064a\u0630 \u0648\u062a\u0646\u0648\u0639\u0627\u060c \u0648\u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u062c\u064a\u062f\u0627 \u0641\u064a \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a \u0648\u0645\u062a\u0648\u0627\u0632\u0646.<\/p> ","protected":false},"excerpt":{"rendered":"<p>\u0627\u0644\u0634\u0645\u0646\u062f\u0631\u060c \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0628\u0627\u0633\u0645 \u0627\u0644\u0628\u0646\u062c\u0631\u060c \u0647\u064a \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u062c\u0630\u0631\u064a\u0629 \u0634\u0639\u0628\u064a\u0629 \u062a\u0633\u062a\u062e\u062f\u0645 \u0641\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0623\u0643\u0648\u0644\u0627\u062a \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u0639\u0627\u0644\u0645. \u0627\u0644\u0628\u0646\u062c\u0631 \u0645\u0639\u0628\u0623\u0629 \u0645\u0639 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6906,"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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