{"id":6923,"date":"2025-01-20T00:00:54","date_gmt":"2025-01-20T00:00:54","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6923"},"modified":"2025-01-20T15:13:24","modified_gmt":"2025-01-20T15:13:24","slug":"5-iron-rich-foods-for-a-stronger-you-good-health","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/5-iron-rich-foods-for-a-stronger-you-good-health\/","title":{"rendered":"5 \u0627\u0644\u062d\u062f\u064a\u062f \u0627\u0644\u063a\u0646\u064a\u0629 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0644\u0623\u0642\u0648\u0649 \u0623\u0646\u062a \u0648\u0635\u062d\u0629 \u062c\u064a\u062f\u0629"},"content":{"rendered":"
Iron is a mineral that’s found in the foods we eat and works to produce hemoglobin in your red blood cells that carry oxygen from organ to organ. Without enough iron, your body cannot produce enough hemoglobin. And as a result, you might feel lethargic and lack the energy to carry out daily tasks. A severe iron deficiency might even cause organ failure. According to Dr. Anita Verma, a Delhi-based nutritionist, “Iron is important for people of all age groups. Any kind of deficiency can slow down the absorption of minerals, make you lethargic and in kids it can even slow down their growth.”<\/p>
Iron Deficiency Anemia (IDA) is a huge problem in India, especially in infants, young adults and pregnant women. In fact, according to a 2013 report, 20% of all maternal deaths in India were caused by an iron deficiency and 50% were associated with it. According to the Journal of Population and Social Studies (JPSS), “the wide prevalence of iron-deficiency anaemia is an indicator of the poor nutritional status of the masses in India.”<\/p>
\u0643\u0645 \u0645\u0646 \u0627\u0644\u062d\u062f\u064a\u062f \u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0634\u062e\u0635 \u064a\u0648\u0645\u064a\u0627\u061f <\/strong>\u064a\u0639\u062a\u0645\u062f \u0630\u0644\u0643 \u0641\u064a \u0627\u0644\u063a\u0627\u0644\u0628 \u0639\u0644\u0649 \u0639\u0645\u0631 \u0627\u0644\u0634\u062e\u0635 \u0627\u0644\u0645\u0639\u0646\u064a \u0648\u062c\u0646\u0633\u0647 \u0648\u0648\u0632\u0646\u0647 \u060c \u0648\u0644\u0643\u0646 \u0648\u0641\u0642\u0627 \u0644\u062a\u0642\u0631\u064a\u0631 \u0635\u0627\u062f\u0631 \u0639\u0646 \u0627\u0644\u0645\u0643\u062a\u0628\u0629 \u0627\u0644\u0648\u0637\u0646\u064a\u0629 \u0644\u0644\u0637\u0628 \u060c \u064a\u062c\u0628 \u0623\u0646 \u064a\u062d\u0635\u0644 \u0627\u0644\u0631\u062c\u0627\u0644 \u0641\u0648\u0642 \u0633\u0646 19 \u0639\u0627\u0645\u0627 \u0639\u0644\u0649 8 \u0645\u0644\u063a \/ \u064a\u0648\u0645 \u0648\u064a\u062c\u0628 \u0623\u0646 \u062a\u062d\u0635\u0644 \u0627\u0644\u0646\u0633\u0627\u0621 \u0628\u064a\u0646 \u0627\u0644\u0641\u0626\u0627\u062a \u0627\u0644\u0639\u0645\u0631\u064a\u0629 \u0645\u0646 19 \u0625\u0644\u0649 50 \u0639\u0644\u0649 18 \u0645\u0644\u063a \u064a\u0648\u0645\u064a\u0627. \u0644\u0641\u0647\u0645 \u0643\u064a\u0641\u064a\u0629 \u062a\u0644\u0628\u064a\u0629 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643\u060c \u062f\u0639\u0648\u0646\u0627 \u0627\u0644\u062a\u0639\u0645\u0642 \u0641\u064a \u0644\u0645\u0627\u0630\u0627 \u0627\u0644\u062d\u062f\u064a\u062f \u0647\u0648 \u0628\u0627\u0644\u0636\u0628\u0637 \u062c\u064a\u062f\u0629 \u0623\u0648 \u0623\u0646\u062a \u0648\u0645\u0627 \u0647\u064a \u0645\u0635\u0627\u062f\u0631\u0647\u0627 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629.<\/p> \u0647\u0646\u0627\u0643 \u0646\u0648\u0639\u0627\u0646 \u0645\u0646 \u0627\u0644\u062d\u062f\u064a\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a: \u062d\u062f\u064a\u062f \u0627\u0644\u0647\u064a\u0645\u060c \u0627\u0644\u0630\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u064a\u0647 \u0645\u0646 \u0645\u0635\u0627\u062f\u0631 \u062d\u064a\u0648\u0627\u0646\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u062f\u062c\u0627\u062c \u0648\u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0648\u0644\u062d\u0645 \u0627\u0644\u0628\u0642\u0631. \u0627\u0644\u0646\u0648\u0639 \u0627\u0644\u0622\u062e\u0631 \u0647\u0648 \u0627\u0644\u062d\u062f\u064a\u062f \u063a\u064a\u0631 \u0647\u064a\u0645\u064a \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u064a\u0647\u0627 \u0645\u0646 \u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0648\u0627\u0644\u062a\u0648\u0641\u0648 \u0627\u0644\u062e. \u0648\u0641\u0642\u0627 \u0644MD \u0648\u064a\u0628\u060c \u062c\u0633\u0645\u0643 \u064a\u0645\u062a\u0635 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062d\u062f\u064a\u062f \u0645\u0646 \u0645\u0635\u0627\u062f\u0631 \u0647\u064a\u0645\u064a. \u0639\u0644\u0649 \u0639\u0643\u0633 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u0623\u062e\u0631\u0649\u060c \u0641\u0625\u0646 \u0627\u0644\u0634\u064a\u0621 \u0627\u0644\u0639\u0638\u064a\u0645 \u0641\u064a \u0627\u0644\u062d\u062f\u064a\u062f \u0647\u0648 \u0623\u0646\u0647 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0639\u0646\u0627\u064a\u0629 \u0628\u0646\u0642\u0635\u0643 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u062d\u062f\u064a\u062f\u060c \u062f\u0648\u0646 \u0627\u0644\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0627\u0644\u0644\u062c\u0648\u0621 \u0625\u0644\u0649 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629. \u0648\u0641\u0642\u0627 \u0644\u0644\u0645\u0639\u0647\u062f \u0627\u0644\u0648\u0637\u0646\u064a \u0644\u0644\u0635\u062d\u0629\u060c \u0641\u0625\u0646 \u0627\u0644\u0643\u0645\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u0629 \u0644\u0644\u0646\u0628\u0627\u062a\u064a\u064a\u0646 \u0623\u0639\u0644\u0649 \u0628 1.8 \u0645\u0631\u0629 \u0645\u0646 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0646\u0627\u0648\u0644\u0648\u0646 \u0627\u0644\u0644\u062d\u0648\u0645. \u0648\u0630\u0644\u0643 \u0644\u0623\u0646 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0642\u0627\u0626\u0645\u0629 \u0639\u0644\u0649 \u0627\u0644\u0644\u062d\u0648\u0645 \u0623\u0639\u0644\u0649 \u0641\u064a \u0627\u0644\u062d\u062f\u064a\u062f \u0647\u064a\u0645\u064a.<\/p>
\u0625\u0630\u0627 \u0623\u0638\u0647\u0631\u062a \u062a\u0642\u0627\u0631\u064a\u0631 \u0627\u0644\u062f\u0645 \u0627\u0646\u062e\u0641\u0627\u0636 \u0639\u062f\u062f \u0627\u0644\u062f\u0645 \u0623\u0648 \u0643\u0646\u062a \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062e\u0645\u0648\u0644 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u060c \u0641\u0625\u0644\u064a\u0643 \u0627\u0646\u062e\u0641\u0627\u0636\u0627 \u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u062d\u062f\u064a\u062f \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0631\u0645\u064a\u0647\u0627 \u0641\u064a \u0639\u0631\u0628\u0629 \u0627\u0644\u062a\u0633\u0648\u0642 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631:<\/p>
1.&\u0641\u0648\u0644 \u0627\u0644\u0635\u0648\u064a\u0627<\/strong>& nbsp- \u0627\u0646\u0647\u0627 \u0644\u064a\u0633\u062a \u0641\u0642\u0637 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u062d\u062f\u064a\u062f\u060c \u0648\u0644\u0643\u0646 \u0623\u064a\u0636\u0627 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0633\u064a\u0644\u064a\u0646\u064a\u0648\u0645. \u0643\u0645\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0633\u0631\u0637\u0627\u0646 \u0648\u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645. \u0641\u0648\u0644 \u0627\u0644\u0635\u0648\u064a\u0627 \u0647\u0648 \u0623\u064a\u0636\u0627 \u0627\u0644\u063a\u0630\u0627\u0621 \u0627\u0644\u0646\u0628\u0627\u062a\u064a \u0627\u0644\u0648\u062d\u064a\u062f \u0627\u0644\u0630\u064a \u0647\u0648 \u0628\u0631\u0648\u062a\u064a\u0646 \u0643\u0627\u0645\u0644\u060c \u0645\u0645\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0647 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u062b\u0645\u0627\u0646\u064a\u0629.<\/p> 2.&\u0645\u0643\u0633\u0631\u0627\u062a<\/strong>& nbsp\u061b- \u064a\u0645\u0643\u0646\u0643 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0644\u0647\u0645 \u0627\u0644\u062e\u0627\u0645 \u0623\u0648 \u0631\u0634\u0647\u0627 \u0639\u0644\u0649 \u0627\u0644\u0633\u0644\u0637\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643\u060c \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0644\u0646 \u062a\u062c\u0639\u0644 \u0641\u0642\u0637 \u0648\u062c\u0628\u062a\u0643 \u0644\u0630\u064a\u0630 \u0648\u0644\u0643\u0646 \u0623\u064a\u0636\u0627 \u062a\u062c\u0639\u0644\u0643 \u0635\u062d\u064a\u0629 \u062d\u0642\u064a\u0642\u064a\u0629. \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0645\u0639 \u0623\u0639\u0644\u0649 \u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u062d\u062f\u064a\u062f \u0633\u064a\u0643\u0648\u0646 \u0627\u0644\u0643\u0627\u062c\u0648. \u0643\u0644 30 \u063a\u0631\u0627\u0645\u0627 \u0645\u0646 \u0627\u0644\u0643\u0627\u062c\u0648 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0648\u0641\u0631 \u062d\u0648\u0627\u0644\u064a 2mg \u0645\u0646 \u0627\u0644\u062d\u062f\u064a\u062f. \u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u0627 \u0645\u0648\u0646\u0634 on \u0627\u0644\u0644\u0648\u0632 \u0648\u0627\u0644\u0628\u0646\u062f\u0642 \u0648\u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u0648\u0627\u0644\u0635\u0646\u0648\u0628\u0631.<\/p> 3.&\u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621<\/strong>& nbsp;- \u0647\u0646\u0627\u0643 \u062f\u0631\u0627\u0633\u0627\u062a \u0644\u0627 \u0646\u0647\u0627\u064a\u0629 \u0644\u0647\u0627 \u0627\u0644\u062a\u064a \u062a\u0634\u0648\u0647 \u0633\u0645\u0639\u0629 \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621 \u0628\u0633\u0628\u0628 \u0639\u0644\u0627\u0642\u0627\u062a\u0647\u0627 \u0627\u0644\u0645\u0632\u0639\u0648\u0645\u0629 \u0645\u0639 \u0627\u0644\u0633\u0645\u0646\u0629 \u0648\u0627\u0644\u0633\u0631\u0637\u0627\u0646\u060c \u0648\u0644\u0643\u0646 \u0644\u064a\u0633 \u0647\u0646\u0627\u0643 \u0625\u0646\u0643\u0627\u0631 \u0623\u0646 \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621 \u0647\u064a \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u062d\u062f\u064a\u062f. \u0623\u0646\u0647 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u062d\u062f\u064a\u062f \u0627\u0644\u0647\u064a\u0645\u060c \u0627\u0644\u0630\u064a \u064a\u0645\u062a\u0635 \u0628\u0633\u0647\u0648\u0644\u0629 \u0645\u0646 \u0642\u0628\u0644 \u0627\u0644\u062c\u0633\u0645 \u0648\u064a\u0639\u064a\u062f \u0627\u0644\u062d\u062f\u064a\u062f \u0641\u064a \u0627\u0644\u062c\u0633\u0645.<\/p> 4.&\u0628\u0630\u0648\u0631 \u0634\u064a\u0627 \u0648nbsp\u061b \u0648\u0628\u0630\u0648\u0631 \u0627\u0644\u064a\u0642\u0637\u064a\u0646<\/strong>\u0648nbsp\u061b- \u0628\u0630\u0648\u0631 \u0627\u0644\u064a\u0642\u0637\u064a\u0646\u060c \u0648\u0627\u0644\u0645\u0639\u0631\u0648\u0641\u0629 \u0628\u0627\u0633\u0645 ‘\u0628\u064a\u0628\u064a\u062a\u0627’ \u0623\u0648 ‘\u0628\u064a\u0628\u064a\u062a\u0627 \u062f\u064a \u0643\u0627\u0644\u0627\u0628\u0627\u0632’ (\u0628\u0630\u0648\u0631 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0627\u0633\u0643\u0648\u0627\u0634) \u0628\u0627\u0644\u0644\u063a\u0629 \u0627\u0644\u0625\u0633\u0628\u0627\u0646\u064a\u0629 \u0647\u064a \u0628\u0630\u0648\u0631 \u062f\u0633\u0645\u060c \u0645\u062a\u0645\u0648\u062c \u0644\u062f\u063a\u0629 \u0627\u0644\u062d\u062c\u0645 \u0645\u0646 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u064a\u0642\u0637\u064a\u0646. \u0623\u0646\u0647\u0627 \u062a\u062c\u0639\u0644 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0631\u0627\u0626\u0639\u0629 \u0639\u0644\u0649 \u0627\u0644\u0630\u0647\u0627\u0628\u060c \u0648\u0623\u064a\u0636\u0627 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u062d\u062f\u064a\u062f. \u064a\u0645\u0643\u0646\u0643 \u0623\u0646 \u062a\u0623\u0643\u0644 \u0628\u0630\u0648\u0631 \u0627\u0644\u064a\u0642\u0637\u064a\u0646 \u0627\u0644\u062e\u0627\u0645 \u0623\u0648 \u062a\u0644\u0643 \u0627\u0644\u0645\u062d\u0645\u0635\u0629 \u0642\u0644\u064a\u0644\u0627. \u0628\u0630\u0648\u0631 \u0634\u064a\u0627 \u0647\u064a \u0628\u0630\u0648\u0631 \u0635\u063a\u064a\u0631\u0629 \u0648\u0633\u0648\u062f\u0627\u0621 \u0648\u0645\u0642\u062f\u062f\u0629 \u0627\u0644\u062a\u064a \u0644\u064a\u0633\u062a \u0641\u0642\u0637 \u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0644\u0643\u0646 \u0623\u064a\u0636\u0627 a \u0645\u0635\u062f\u0631 \u0643\u0628\u064a\u0631 \u0645\u0646 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645.<\/p> 5.&\u0627\u0644\u0645\u0634\u0645\u0634 \u0627\u0644\u0645\u062c\u0641\u0641 \u0648\u0627\u0644\u0632\u0628\u064a\u0628 \u0648\u0627\u0644\u062a\u0645\u0648\u0631<\/strong>& nbsp;- \u0627\u0644\u0632\u0628\u064a\u0628\u060c \u0645\u062b\u0644 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0645\u0642\u0644\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u0643\u0644 \u0643\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0623\u0648 \u0623\u0644\u0642\u064a\u062a \u0641\u064a \u0648\u0639\u0627\u0621 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0645\u0646 \u0627\u0644\u062d\u0628\u0648\u0628 \u0623\u0648 \u0627\u0644\u0633\u0644\u0637\u0629. \u0648\u0647\u064a \u063a\u0646\u064a\u0629 \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646 C \u0623\u064a\u0636\u0627\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u062d\u062f\u064a\u062f \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644. \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0623\u064a\u0636\u0627 \u062a\u0636\u0645\u064a\u0646 \u0628\u0639\u0636 & \u0627\u0644\u0645\u0634\u0645\u0634 \u0627\u0644\u0645\u062c\u0641\u0641 \u0641\u064a \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643. \u0633\u062a\u0639\u0645\u0644 \u0627\u0644\u0625\u0635\u062f\u0627\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0644\u0628\u0629 \u0623\u0648 \u0627\u0644\u0645\u0637\u0628\u0648\u062e\u0629 \u0623\u064a\u0636\u0627 \u060c \u0648\u0644\u0643\u0646\u0647\u0627 \u0644\u0646 \u062a\u0643\u0648\u0646 \u063a\u0646\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0625\u0635\u062f\u0627\u0631\u0627\u062a \u0627\u0644\u062c\u0627\u0641\u0629.<\/p> \u0622\u062e\u0631 \u0627\u0644\u063a\u0630\u0627\u0621 \u0627\u0644\u0630\u064a \u0646\u062d\u0646 \u0645\u062a\u0623\u0643\u062f\u0648\u0646 \u0644\u0627 \u062a\u062a\u0635\u062f\u0631 \u0642\u0627\u0626\u0645\u0629 \u0627\u0644\u062a\u0633\u0648\u0642 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0647\u0648 \u0627\u0644\u062f\u062c\u0627\u062c \u0627\u0644\u0643\u0628\u062f. \u0648\u0647\u064a \u063a\u0646\u064a\u0629 \u0644\u0644\u063a\u0627\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0641\u0648\u0644\u0627\u062a\u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062f\u0631\u0621 \u0627\u0644\u0639\u064a\u0648\u0628 \u0627\u0644\u062e\u0644\u0642\u064a\u0629 \u0648\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u062f\u0645. \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u0645\u0635\u062f\u0631 \u0645\u0645\u062a\u0627\u0632 \u0645\u0646 & \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u0623), & B12 \u0648\u0628\u0637\u0628\u064a\u0639\u0629 \u0627\u0644\u062d\u0627\u0644, \u0627\u0644\u062d\u062f\u064a\u062f. \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u062a\u0639\u0635\u0628 \u0627\u0644\u0645\u0623\u0643\u0648\u0644\u0627\u062a \u0627\u0644\u0628\u062d\u0631\u064a\u0629 \u062b\u0645 \u064a\u0645\u0643\u0646\u0643 \u0645\u062d\u0627\u0648\u0644\u0629 \u0628\u0644\u062d \u0627\u0644\u0628\u062d\u0631 \u0643\u0630\u0644\u0643. \u0628\u0639\u0636 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u0645\u0646 \u0627\u0644\u062d\u062f\u064a\u062f: quinoa<\/em>\u060c& nbsp;bananas<\/em>\u060c& nbsp;kidney beans<\/em>\u0627\u0644\u0639\u062f\u0633 \u0648\u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621 \u0648\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0648&spinach<\/em>. \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u062a\u064a \u0647\u064a \u0639\u0627\u0644\u064a\u0629 \u0641\u064a & \u0641\u064a\u062a\u0627\u0645\u064a\u0646 C & nbsp;\u0647\u064a \u0623\u064a\u0636\u0627 \u0645\u0635\u062f\u0631 \u062c\u064a\u062f \u0644\u0644\u062d\u062f\u064a\u062f \u062d\u062a\u0649 \u0645\u062d\u0627\u0648\u0644\u0629 \u0648\u062a\u0634\u0645\u0644 \u0627\u0644\u062d\u0645\u0636\u064a\u0627\u062a \u0648\u0627\u0644\u062a\u0648\u062a \u0648\u0627\u0644\u0628\u0637\u064a\u062e \u0641\u064a \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643.<\/p> ","protected":false},"excerpt":{"rendered":"\u0628\u0648\u0628\u0627\u064a \u0645\u0639 \u0639\u0636\u0644\u0627\u062a\u0647 \u0627\u0646\u062a\u0641\u0627\u062e \u0648\u0642\u0635\u0641 \u0627\u0644\u0623\u0633\u0644\u062d\u0629 \u062a\u062c\u0639\u0644\u0643 \u062a\u0639\u062a\u0642\u062f \u0623\u0646 \u0639\u0644\u0628 \u0645\u0646 \u0627\u0644\u0633\u0628\u0627\u0646\u062e \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062c\u0639\u0644\u0643 \u0627\u0644\u062d\u062f\u064a\u062f \u0645\u062b\u0644 \u0642\u0648\u064a\u0629 \u0648\u0644\u0627 \u064a\u0647\u0632\u0645. […]<\/p>\n","protected":false},"author":1,"featured_media":6924,"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 center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[213],"tags":[],"class_list":["post-6923","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-foods"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"ar","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/fitolympia.com\/wp-content\/uploads\/2020\/10\/PE_Blog171.png","categories_details":[{"id":213,"name":"Foods","count":119,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/b61c00ed0c8f33f6eb91a1083f6992aea9a5a38e5f4fce841eb349184fdff21b?s=96&d=mm&r=g","post_views":14157,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts\/6923","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/comments?post=6923"}],"version-history":[{"count":3,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts\/6923\/revisions"}],"predecessor-version":[{"id":16776,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts\/6923\/revisions\/16776"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/media\/6924"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/media?parent=6923"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/categories?post=6923"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/tags?post=6923"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
![\"5](\"https:\/\/i.ndtvimg.com\/i\/2015-07\/spinach_625x350_61438166276.jpg\")
\u0628\u0648\u0628\u0627\u064a \u0645\u0639 \u0639\u0636\u0644\u0627\u062a\u0647 \u0627\u0646\u062a\u0641\u0627\u062e \u0648\u0642\u0635\u0641 \u0627\u0644\u0623\u0633\u0644\u062d\u0629 \u062a\u062c\u0639\u0644\u0643 \u062a\u0639\u062a\u0642\u062f \u0623\u0646 \u0639\u0644\u0628 \u0645\u0646 \u0627\u0644\u0633\u0628\u0627\u0646\u062e \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062c\u0639\u0644\u0643 \u0627\u0644\u062d\u062f\u064a\u062f \u0645\u062b\u0644 \u0642\u0648\u064a\u0629 \u0648\u0644\u0627 \u064a\u0647\u0632\u0645. \u0648\u0644\u0645 \u064a\u0643\u0646 \u0645\u062e\u0637\u0626\u0627 \u062a\u0645\u0627\u0645\u0627 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u062d\u062f\u064a\u062f \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0639\u0637\u064a\u0643 \u062f\u0641\u0639\u0629 \u0627\u0644\u0637\u0627\u0642\u0629 \u0644\u0627 \u0645\u062b\u064a\u0644 \u0644\u0647\u0627.<\/p> ![\"5-iron-rich-foods-for-a-stronger-you-good-health-1\"\/](\"https:\/\/i.ndtvimg.com\/i\/2015-07\/soya-625_625x350_61438164865.jpg\")
<\/figure> ![\"5-iron-rich-foods-for-a-stronger-you-good-health-2\"\/](\"https:\/\/i.ndtvimg.com\/i\/2015-07\/nuts-625_625x350_51438164910.jpg\")
<\/figure> ![\"5-iron-rich-foods-for-a-stronger-you-good-health-3\"\/](\"https:\/\/i.ndtvimg.com\/i\/2015-07\/red-meat_625x350_81438164929.jpg\")
<\/figure> ![\"5-iron-rich-foods-for-a-stronger-you-good-health-4\"\/](\"https:\/\/i.ndtvimg.com\/i\/2015-07\/pumpkin-seeds_625x350_71438164972.jpg\")
<\/figure> ![\"5-iron-rich-foods-for-a-stronger-you-good-health-5\"\/](\"https:\/\/i.ndtvimg.com\/i\/2015-07\/apricots_625x350_51438166337.jpg\")
<\/figure>