{"id":7011,"date":"2023-12-17T15:08:19","date_gmt":"2023-12-17T15:08:19","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7011"},"modified":"2023-12-17T15:08:43","modified_gmt":"2023-12-17T15:08:43","slug":"11-foods-that-make-you-taller","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/11-foods-that-make-you-taller\/","title":{"rendered":"11 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u062c\u0639\u0644\u0643 \u0623\u0637\u0648\u0644"},"content":{"rendered":"<\/p>\n<p>\u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639 \u064a\u0639\u062a\u0645\u062f \u0625\u0644\u0649 \u062d\u062f \u0643\u0628\u064a\u0631 \u0639\u0644\u0649 \u0639\u0644\u0645 \u0627\u0644\u0648\u0631\u0627\u062b\u0629\u060c \u0648\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 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\u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062d\u0645\u064a \u0645\u0646 \u0641\u0642\u0631 \u0627\u0644\u062f\u0645 \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0646\u0645\u0648 \u0627\u0644\u0633\u0644\u064a\u0645.<\/p>\n<\/blockquote>\n<h2>2. \u062f\u062c\u0627\u062c<\/h2>\n<p>\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0639 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u062f\u062c\u0627\u062c \u0625\u0636\u0627\u0641\u0629 \u0645\u0645\u062a\u0627\u0632\u0629 \u0625\u0644\u0649 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a.<\/p>\n<p>\u0627\u0646\u0647\u0627 \u0639\u0627\u0644\u064a\u0629 \u0628\u0634\u0643\u0644 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\u0627\u0644\u0646\u064a\u0627\u0633\u064a\u0646 \u0648\u0627\u0644\u0633\u064a\u0644\u064a\u0646\u064a\u0648\u0645 \u0648\u0627\u0644\u0641\u0648\u0633\u0641\u0648\u0631 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 B6 .<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0645\u0648\u062c\u0632<\/strong><\/p>\n<p>\u0627\u0644\u062f\u062c\u0627\u062c \u0647\u0648 \u0645\u0635\u062f\u0631 \u0645\u0645\u062a\u0627\u0632 \u0644\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u0644\u0646\u0645\u0648\u060c \u0645\u062b\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0648\u0627\u0644\u062a\u0648\u0631\u064a\u0646.<\/p>\n<\/blockquote>\n<h2>3. \u0627\u0644\u0644\u0648\u0632<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/media.npr.org\/assets\/img\/2019\/06\/12\/gettyimages-936548966_custom-9e06bc27b7aeea649037e2650c59f1ec5afcc346-s800-c85.jpg\" alt=\"\" \/><\/figure>\n<p>\u0627\u0644\u0644\u0648\u0632 \u0647\u064a \u0645\u0631\u0628\u0649 \u0645\u0639\u0628\u0623\u0629 \u0645\u0639 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u0644\u0627\u0632\u0645\u0629 \u0644\u0646\u0645\u0648 \u0623\u0637\u0648\u0644.<\/p>\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062c\u0644\u0628 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0625\u0644\u0649 \u0627\u0644\u0637\u0627\u0648\u0644\u0629 \u060c \u0641\u0647\u064a \u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0645\u0646\u063a\u0646\u064a\u0632 \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645.<\/p>\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0627\u0644\u0644\u0648\u0632 \u063a\u0646\u064a \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646 E\u060c \u0648\u0647\u0648 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0642\u0627\u0628\u0644 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u0641\u064a \u0627\u0644\u062f\u0647\u0648\u0646 \u064a\u062a\u0636\u0627\u0639\u0641 \u0643\u0645\u0636\u0627\u062f \u0644\u0644\u0623\u0643\u0633\u062f\u0629.<\/p>\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0623\u062a\u064a \u0646\u0642\u0635 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0627\u0644\u0645\u0647\u0645 \u0645\u0639 \u0622\u062b\u0627\u0631 \u062c\u0627\u0646\u0628\u064a\u0629 \u062e\u0637\u064a\u0631\u0629, \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u062a\u0648\u0642\u0641 \u0627\u0644\u0646\u0645\u0648 \u0641\u064a \u0627\u0644\u0623\u0637\u0641\u0627\u0644.<\/p>\n<p>\u0627\u0644\u0644\u0648\u0632 \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u0627 \u0641\u064a \u062a\u0639\u0632\u064a\u0632 \u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645. \u0641\u064a \u062f\u0631\u0627\u0633\u0629 \u0648\u0627\u062d\u062f\u0629 \u0635\u063a\u064a\u0631\u0629 \u0641\u064a 14 \u0634\u062e\u0635\u0627\u060c \u062a\u0645 \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 \u0627\u0644\u0644\u0648\u0632 \u0627\u0644\u0645\u0633\u062a\u0647\u0644\u0643\u0629 \u0644\u0645\u0646\u0639 \u062a\u0634\u0643\u064a\u0644 \u0627\u0644\u0639\u0638\u0627\u0645\u060c \u0648\u0627\u0644\u062a\u064a \u0647\u064a \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u062a\u064a \u062a\u0643\u0633\u0631 \u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0639\u0638\u0645\u064a\u0629.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0645\u0648\u062c\u0632<\/strong><\/p>\n<p>\u0627\u0644\u0644\u0648\u0632 \u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u0647) \u0648\u0642\u062f \u062b\u0628\u062a \u0623\u0646 \u062a\u0645\u0646\u0639 \u062a\u0634\u0643\u064a\u0644 \u0627\u0644\u0639\u0638\u0627\u0645\u060c \u0648\u0647\u0648 \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u062a\u064a \u062a\u0643\u0633\u0631 \u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0639\u0638\u0627\u0645.<\/p>\n<\/blockquote>\n<h2>4. \u0627\u0644\u062e\u0636\u0631 \u0627\u0644\u0648\u0631\u0642\u064a\u0629<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/image.shutterstock.com\/image-vector\/dark-green-leafy-vegetables-herbs-260nw-1402553741.jpg\" alt=\"\" \/><\/figure>\n<p>\u0627\u0644\u062e\u0636\u0631 \u0627\u0644\u0648\u0631\u0642\u064a\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0633\u0628\u0627\u0646\u062e \u0648\u0627\u0644\u0644\u0641\u062a \u0648\u0627\u0644\u0623\u0631\u0648\u063a\u0648\u0644\u0627 \u0648\u0627\u0644\u0645\u0644\u0641\u0648\u0641\u060c \u0647\u064a \u0627\u0644\u0646\u062c\u0648\u0645 \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0627\u0644\u062a\u063a\u0630\u064a\u0629.<\/p>\n<p>\u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0627\u0644\u0643\u0645\u064a\u0629 \u0627\u0644\u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u062a\u062a\u0642\u0644\u0628 \u0628\u064a\u0646 \u0623\u0646\u0648\u0627\u0639 \u0645\u062e\u062a\u0644\u0641\u0629\u060c \u0648\u0627\u0644\u062e\u0636\u0631 \u0627\u0644\u0648\u0631\u0642\u064a\u0629 \u0639\u0645\u0648\u0645\u0627 \u062a\u0642\u062f\u064a\u0645 \u0643\u0645\u064a\u0629 \u0645\u0631\u0643\u0632\u0629 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 C\u060c \u0648\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645\u060c \u0648\u0627\u0644\u062d\u062f\u064a\u062f\u060c \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645\u060c \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645.<\/p>\n<p>\u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u063a\u0646\u064a\u0629 \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646 K\u060c \u0648\u0647\u0648 \u0639\u0646\u0635\u0631 \u063a\u0630\u0627\u0626\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0632\u064a\u062f \u0645\u0646 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0644\u062f\u0639\u0645 \u0627\u0644\u0646\u0645\u0648 \u0627\u0644\u0645\u0639\u0632\u0632 \u0648\u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0637\u0648\u0644\u0643.<\/p>\n<p>\u062d\u062a\u0649 \u0623\u0646 \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u062a\u064a \u0623\u062c\u0631\u064a\u062a \u0639\u0644\u0649 103 \u0646\u0633\u0627\u0621 \u0623\u0638\u0647\u0631\u062a \u0623\u0646 \u0627\u0644\u0645\u062f\u0627\u0647\u0645\u0629 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u0645\u0646 \u0627\u0644\u062e\u0636\u0631 \u0643\u0627\u0646\u062a \u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u062e\u0637\u0631 \u0623\u0642\u0644 \u0628\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0646\u062e\u0641\u0627\u0636 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0638\u0627\u0645.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0645\u0648\u062c\u0632<\/strong><\/p>\n<p>\u0627\u0644\u062e\u0636\u0631 \u0627\u0644\u0648\u0631\u0642\u064a\u0629 \u0647\u064a \u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u0641\u064a\u062a\u0627\u0645\u064a\u0646 K\u060c \u0627\u0644\u0630\u064a \u064a\u062f\u0639\u0645 \u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645. \u0648\u062c\u062f\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0627\u062a \u0645\u0646\u062a\u0638\u0645\u0629 \u0645\u0646 \u0627\u0644\u062e\u0636\u0631 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0638\u0627\u0645.<\/p>\n<\/blockquote>\n<h2>5. \u0627\u0644\u0632\u0628\u0627\u062f\u064a<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/323\/323169\/greek-yoghurt-in-bowl.jpg\" alt=\"\" \/><\/figure>\n<p>\u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0647\u0648 \u0645\u0635\u062f\u0631 \u0643\u0628\u064a\u0631 \u0644\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0639\u062a\u0628\u0631 \u0645\u0647\u0645\u0629 \u0644\u0644\u0646\u0645\u0648\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/p>\n<p>\u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u060c \u0641\u0642\u0637 7 \u0623\u0648\u0642\u064a\u0629 (200 \u063a\u0631\u0627\u0645) \u0645\u0646 \u062d\u0632\u0645\u0629 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a \u0641\u064a \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 20 \u063a\u0631\u0627\u0645\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/p>\n<p>\u0623\u0646\u0648\u0627\u0639 \u0645\u0639\u064a\u0646\u0629 \u062a\u062d\u062a\u0648\u064a \u0623\u064a\u0636\u0627 \u0639\u0644\u0649 \u0627\u0644\u0628\u0631\u0648\u0628\u064a\u0648\u062a\u064a\u0643, \u0627\u0644\u062a\u064a \u0647\u064a \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0628\u0643\u062a\u064a\u0631\u064a\u0627 \u0627\u0644\u0645\u0641\u064a\u062f\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062f\u0639\u0645 \u0635\u062d\u0629 \u0627\u0644\u0623\u0645\u0639\u0627\u0621.<\/p>\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0645\u0646\u0627\u0639\u0629 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u060c \u062a\u0638\u0647\u0631 \u0628\u0639\u0636 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646 \u0627\u0644\u0628\u0631\u0648\u0628\u064a\u0648\u062a\u064a\u0643 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0646\u0645\u0648 \u0644\u062f\u0649 \u0627\u0644\u0623\u0637\u0641\u0627\u0644.<\/p>\n<p>\u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0647\u0648 \u0623\u064a\u0636\u0627 \u0645\u0635\u062f\u0631 \u0645\u0645\u062a\u0627\u0632 \u0644\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0629 \u0641\u064a \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0639\u0638\u0627\u0645\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0641\u0648\u0633\u0641\u0648\u0631 \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0645\u0648\u062c\u0632<\/strong><\/p>\n<p>\u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0647\u0648 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0648\u0643\u0630\u0644\u0643 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0641\u0648\u0633\u0641\u0648\u0631 \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645. \u0642\u062f \u062a\u062d\u062a\u0648\u064a \u0628\u0639\u0636 \u0627\u0644\u0623\u0646\u0648\u0627\u0639 \u0623\u064a\u0636\u0627 \u0639\u0644\u0649 \u0627\u0644\u0628\u0631\u0648\u0628\u064a\u0648\u062a\u064a\u0643, \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0646\u0645\u0648.<\/p>\n<\/blockquote>\n<h2>6. \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.thespruceeats.com\/thmb\/GIekUsYhQDddb5pBvbQ1lCv8btE=\/2399x1799\/smart\/filters:no_upscale()\/sweetpotatoes_getty2400-56a4975c5f9b58b7d0d7b790.jpg\" alt=\"\" \/><\/figure>\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0643\u0648\u0646\u0647\u0627 \u0646\u0627\u0628\u0636\u0629 \u0628\u0627\u0644\u062d\u064a\u0627\u0629 \u0648\u062a\u0646\u0648\u0639\u0627\u060c \u0648\u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629 \u0647\u064a \u0635\u062d\u064a\u0629 \u0628\u0634\u0643\u0644 \u0644\u0627 \u064a\u0635\u062f\u0642.<\/p>\n<p>\u0641\u0647\u064a \u063a\u0646\u064a\u0629 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646 A\u060c \u0627\u0644\u0630\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062d\u0633\u0646 \u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0646\u0645\u0648 \u0623\u0643\u062b\u0631 \u0637\u0648\u0644\u064b\u0627 \u0623\u0648 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0637\u0648\u0644\u0643.<\/p>\n<p>\u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u0644 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u0648\u063a\u064a\u0631 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646\u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0639\u0632\u0632 \u0635\u062d\u0629 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a \u0648\u062a\u0639\u0632\u0632 \u0646\u0645\u0648 \u0628\u0643\u062a\u064a\u0631\u064a\u0627 \u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u0627\u0644\u062c\u064a\u062f\u0629 .<\/p>\n<p>\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u064a\u0643\u0631\u0648\u0628\u064a\u0648\u0645 \u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u0635\u062d\u064a\u0629 \u064a\u0645\u0643\u0646 \u0623\u064a\u0636\u0627 \u062a\u0639\u0632\u064a\u0632 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0645\u0648\u0627\u062f 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\u0641\u064a\u062a\u0627\u0645\u064a\u0646 B6\u060c \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0645\u0648\u062c\u0632<\/strong><\/p>\n<p>\u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629 \u063a\u0646\u064a\u0629 \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646 A\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0639\u0632\u064a\u0632 \u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645. \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0644\u062a\u0639\u0632\u064a\u0632 \u0635\u062d\u0629 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a \u0648\u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a.<\/p>\n<\/blockquote>\n<h2>7 &#8211; \u0627\u0644\u0643\u064a\u0646\u0648\u0627<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/274\/274745\/quinoa-in-dry-and-cooked-forms.jpg?w=1155&amp;h=1545\" alt=\"\" \/><\/figure>\n<p>\u0627\u0644\u0643\u064a\u0646\u0648\u0627 \u0647\u0648 \u0646\u0648\u0639 \u0645\u063a\u0630\u064d \u0644\u0644\u063a\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0630\u0648\u0631 \u0627\u0644\u062a\u064a \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u062a\u0645 \u062a\u0628\u062f\u064a\u0644\u0647\u0627 \u0628\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0623\u062e\u0631\u0649 \u0641\u064a \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/p>\n<p>\u0627\u0646\u0647\u0627 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0639\u062f\u062f \u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 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\u0647\u0648 \u0628\u0631\u0648\u062a\u064a\u0646 \u0643\u0627\u0645\u0644 \u0648\u063a\u0646\u064a \u0628\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645\u060c \u0648\u0627\u0644\u0630\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0632\u064a\u062f \u0645\u0646 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0641\u064a \u0627\u0644\u0639\u0638\u0627\u0645.<\/p>\n<\/blockquote>\n<h2>8. \u0628\u064a\u0636<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.britannica.com\/94\/151894-050-F72A5317\/Brown-eggs.jpg\" alt=\"\" \/><\/figure>\n<p>\u0627\u0644\u0628\u064a\u0636 \u0647\u0648 \u062d\u0642\u0627 \u0642\u0648\u0629 \u0627\u0644\u062a\u063a\u0630\u064a\u0629.<\/p>\n<p>\u0627\u0646\u0647\u0645 \u063a\u0646\u064a\u0629 \u062e\u0635\u0648\u0635\u0627 \u0641\u064a \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0645\u0639 6 \u063a\u0631\u0627\u0645 \u0645\u0639\u0628\u0623\u0629 \u0641\u064a \u0628\u064a\u0636\u0629 \u0643\u0628\u064a\u0631\u0629 \u0648\u0627\u062d\u062f\u0629.<\/p>\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u062b\u0631\u0648\u0629 \u0645\u0646 \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 \u0627\u0644\u0644\u0627\u0632\u0645\u0629 \u0644\u0644\u0646\u0645\u0648\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062f) \u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0632\u064a\u062f \u0645\u0646 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0647\u064a\u0643\u0644<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3356951\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u0639\u0638\u0645\u064a.<\/a><\/p>\n<p>\u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u0635\u063a\u064a\u0631\u0629 \u0623\u0646 \u0625\u0639\u0637\u0627\u0621 \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0627\u0646\u062e\u0641\u0627\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062f) \u0645\u0643\u0645\u0644 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062f) \u0623\u062f\u0649 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0646\u0645\u0648 \u0639\u0644\u0649 \u0645\u062f\u0649 \u0641\u062a\u0631\u0629 6 \u0623\u0634\u0647\u0631.<\/p>\n<p>\u0645\u0627 \u0647\u0648 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0630\u0644\u0643\u060c \u0644\u0627\u062d\u0638\u062a \u062f\u0631\u0627\u0633\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u064a 874 \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u064a\u0636 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u064a\u0631\u062a\u0628\u0637 \u0645\u0639 \u0632\u064a\u0627\u062f\u0629 \u0645\u0643\u0627\u0633\u0628 \u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0634\u0647\u0631\u064a.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0645\u0648\u062c\u0632<\/strong><\/p>\n<p>\u0627\u0644\u0628\u064a\u0636 \u063a\u0646\u064a \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062f)\u060c \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u062f\u0642\u064a\u0642\u0629 \u0627\u0644\u0647\u0627\u0645\u0629 \u0627\u0644\u0623\u062e\u0631\u0649. \u062a\u0638\u0647\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u064a\u0636 \u0627\u0644\u0645\u0646\u062a\u0638\u0645 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0631\u062a\u0628\u0637 \u0628\u0632\u064a\u0627\u062f\u0629 \u0641\u064a \u0627\u0644\u0637\u0648\u0644.<\/p>\n<\/blockquote>\n<h2>9. \u0627\u0644\u062a\u0648\u062a<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.besthealthmag.ca\/wp-content\/uploads\/2018\/02\/Berries.jpg\" alt=\"\" \/><\/figure>\n<p>\u0627\u0644\u062a\u0648\u062a\u060c \u0645\u062b\u0644 \u0627\u0644\u062a\u0648\u062a\u060c \u0627\u0644\u0641\u0631\u0627\u0648\u0644\u0629\u060c \u0627\u0644\u0639\u0644\u064a\u0642\u060c \u0648\u0627\u0644\u062a\u0648\u062a\u060c \u0643\u0644\u0647\u0627 \u0645\u0644\u064a\u0626\u0629 \u0628\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0647\u0627\u0645\u0629.<\/p>\n<p>\u0641\u0647\u064a \u0639\u0627\u0644\u064a\u0629 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0641\u064a \u0641\u064a\u062a\u0627\u0645\u064a\u0646 C\u060c \u0627\u0644\u0630\u064a \u064a\u0639\u0632\u0632 \u0646\u0645\u0648 \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0648\u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0623\u0646\u0633\u062c\u0629.<\/p>\n<p>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 C \u064a\u0632\u064a\u062f \u0623\u064a\u0636\u0627 \u0645\u0646 \u062a\u0648\u0644\u064a\u0641 \u0627\u0644\u0643\u0648\u0644\u0627\u062c\u064a\u0646\u060c \u0648\u0647\u0648 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0623\u0643\u062b\u0631 \u0648\u0641\u0631\u0629 \u0641\u064a \u0627\u0644\u062c\u0633\u0645.<\/p>\n<p>\u062a\u0634\u064a\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0643\u0648\u0644\u0627\u062c\u064a\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0632\u064a\u062f \u0645\u0646 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u064a\u062d\u0633\u0646 \u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0637\u0648\u0644\u0643 \u0623\u0648 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0637\u0648\u0644\u0643.<\/p>\n<p>\u0643\u0645\u0627 \u064a\u0642\u062f\u0645 \u0627\u0644\u062a\u0648\u062a \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \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 \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 K \u0648\u0627\u0644\u0645\u0646\u063a\u0646\u064a\u0632.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0645\u0648\u062c\u0632<\/strong><\/p>\n<p>\u0627\u0644\u062a\u0648\u062a \u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062c), \u0627\u0644\u0630\u064a \u064a\u0639\u0632\u0632 \u0646\u0645\u0648 \u0627\u0644\u062e\u0644\u0627\u064a\u0627, \u064a\u062f\u0639\u0645 \u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0623\u0646\u0633\u062c\u0629, \u0648\u064a\u0632\u064a\u062f \u0645\u0646 \u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0643\u0648\u0644\u0627\u062c\u064a\u0646.<\/p>\n<\/blockquote>\n<h2>10. \u0633\u0644\u0645\u0648\u0646<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/justcook.butcherbox.com\/wp-content\/uploads\/2019\/06\/salmonsockeye-800x500.jpg\" alt=\"\" \/><\/figure>\n<p>\u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0647\u0648 \u0633\u0645\u0643\u0629 \u062f\u0647\u0646\u064a\u0629 \u0645\u062d\u0645\u0644\u0629 \u0628\u0623\u062d\u0645\u0627\u0636 \u0623\u0648\u0645\u064a\u063a\u0627 3 \u0627\u0644\u062f\u0647\u0646\u064a\u0629.<\/p>\n<p>\u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0623\u0648\u0645\u064a\u063a\u0627-3 \u0647\u064a \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u0644\u0642\u0644\u0628 \u0627\u0644\u062a\u064a \u062a\u0639\u062a\u0628\u0631 \u062d\u0627\u0633\u0645\u0629 \u0644\u0644\u0646\u0645\u0648 \u0648\u0627\u0644\u062a\u0646\u0645\u064a\u0629.<\/p>\n<p>\u0648\u062a\u0634\u064a\u0631 \u0628\u0639\u0636 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u064a\u0636\u0627 \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0623\u0648\u0645\u064a\u063a\u0627 3 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0634\u0627\u0631\u0643 \u0641\u064a \u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645\u060c \u0648\u064a\u0645\u0643\u0646 \u062a\u0639\u0632\u064a\u0632 \u062f\u0648\u0631\u0627\u0646 \u0627\u0644\u0639\u0638\u0627\u0645 \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0642\u0635\u0649 \u0642\u062f\u0631 \u0645\u0646 \u0627\u0644\u0646\u0645\u0648.<\/p>\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u064a\u0645\u0643\u0646 \u0631\u0628\u0637 \u0627\u0646\u062e\u0641\u0627\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0623\u0648\u0645\u064a\u063a\u0627-3 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u062e\u0637\u0631 \u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u0646\u0648\u0645 \u0644\u062f\u0649 \u0627\u0644\u0623\u0637\u0641\u0627\u0644\u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062b\u0631 \u0633\u0644\u0628\u0627 \u0639\u0644\u0649 \u0627\u0644\u0646\u0645\u0648 \u0623\u064a\u0636\u0627.<\/p>\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0633\u0645\u0643 \u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0647\u0648 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0648\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0628\u060c \u0648\u0627\u0644\u0633\u064a\u0644\u064a\u0646\u064a\u0648\u0645\u060c \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0645\u0648\u062c\u0632<\/strong><\/p>\n<p>\u0633\u0645\u0643 \u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0623\u0648\u0645\u064a\u063a\u0627-3, \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062d\u0633\u0646 \u0627\u0644\u0646\u0648\u0645 \u0648\u0627\u0644\u0639\u0638\u0627\u0645 \u062f\u0648\u0631\u0627\u0646 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0646\u0645\u0648.<\/p>\n<\/blockquote>\n<h2>11. \u0627\u0644\u062d\u0644\u064a\u0628<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/g.foolcdn.com\/editorial\/images\/573114\/cow-standing-nex-tto-table-with-a-jar-of-milk-and-a-glass-of-milk.jpg\" alt=\"\" \/><\/figure>\n<p>\u064a\u0639\u062a\u0628\u0631 \u0627\u0644\u062d\u0644\u064a\u0628 \u0641\u064a \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u062d\u064a\u0627\u0646 \u0639\u0646\u0635\u0631\u0627 \u0631\u0626\u064a\u0633\u064a\u0627 \u0641\u064a \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a \u0648\u062c\u064a\u062f \u0627\u0644\u062a\u0642\u0631\u064a\u0628.<\/p>\n<p>\u0643\u0645\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062f\u0639\u0645 \u0627\u0644\u0646\u0645\u0648 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0648\u0641\u064a\u0631 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0647\u0627\u0645\u0629 \u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0641\u0648\u0633\u0641\u0648\u0631 \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645.<\/p>\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0627\u0644\u062d\u0644\u064a\u0628 \u063a\u0646\u064a \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0645\u0639 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 8 \u063a\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0641\u064a \u062d\u0635\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0643\u0648\u0628 \u0648\u0627\u062d\u062f (244 \u0645\u0644).<\/p>\n<p>\u0644\u064a\u0633 \u0630\u0644\u0643 \u0641\u062d\u0633\u0628\u060c \u0628\u0644 \u062a\u0638\u0647\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646 \u062d\u0644\u064a\u0628 \u0627\u0644\u0628\u0642\u0631 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062d\u0641\u0632 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0646\u0645\u0648 \u0644\u062f\u0649 \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0648\u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062f\u0639\u0645 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0648\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n<p>\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u064a\u062c\u0628 \u062a\u062c\u0646\u0628 \u0627\u0644\u062d\u0644\u064a\u0628 \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0647\u0646\u0627\u0643 \u062d\u0633\u0627\u0633\u064a\u0629 \u0623\u0648 \u0639\u062f\u0645 \u062a\u062d\u0645\u0644.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0645\u0648\u062c\u0632<\/strong><\/p>\n<p>\u064a\u062d\u062a\u0648\u064a \u0627\u0644\u062d\u0644\u064a\u0628 \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u062c\u064a\u062f\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0643\u0644 \u062d\u0635\u0629\u060c \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u062f\u0642\u064a\u0642\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062f\u0639\u0645 \u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0646\u0645\u0648 \u0623\u0648 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u064a\u0647.<\/p>\n<\/blockquote>\n<h2>\u0627\u0644\u062e\u0644\u0627\u0635\u0629<\/h2>\n<p>\u0648\u062a\u0624\u062f\u064a \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u062f\u0648\u0631\u0627\u064b \u0645\u062d\u0648\u0631\u064a\u0627\u064b \u0641\u064a \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0646\u0645\u0648 \u0648\u0627\u0644\u062a\u0646\u0645\u064a\u0629 \u0639\u0644\u0649 \u0646\u062d\u0648 \u0633\u0644\u064a\u0645.<\/p>\n<p>\u0645\u0644\u0621 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0645\u0639 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0627\u0644\u0645\u063a\u0630\u064a\u0629 \u0644\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0639\u0632\u0632 \u0641\u0642\u0637 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629 \u0648\u0644\u0643\u0646 \u0623\u064a\u0636\u0627 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0646\u0645\u0648 \u0623\u0637\u0648\u0644 \u0623\u0648 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0637\u0648\u0644\u0643.<\/p>\n<p>\u0644\u0630\u0644\u0643\u060c \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u062a\u062d\u0645\u064a\u0644 \u0645\u0627 \u064a\u0635\u0644 \u0639\u0644\u0649 \u0627\u0644\u0623\u063a\u0630\u064a\u0629 \u0627\u0644\u0645\u0641\u064a\u062f\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0644\u0636\u0645\u0627\u0646 \u062d\u0635\u0648\u0644\u0643 \u0639\u0644\u0649 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u062c\u0633\u0645\u0643.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>\u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639 \u064a\u0639\u062a\u0645\u062f \u0625\u0644\u0649 \u062d\u062f \u0643\u0628\u064a\u0631 \u0639\u0644\u0649 \u0639\u0644\u0645 \u0627\u0644\u0648\u0631\u0627\u062b\u0629\u060c \u0648\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0641\u064a \u0627\u0644\u0646\u0638\u0627\u0645 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":7012,"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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