{"id":7044,"date":"2025-01-11T00:00:08","date_gmt":"2025-01-11T00:00:08","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7044"},"modified":"2025-01-11T15:02:11","modified_gmt":"2025-01-11T15:02:11","slug":"5-foods-to-help-you-sleep-better","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/5-foods-to-help-you-sleep-better\/","title":{"rendered":"5 \u0623\u0637\u0639\u0645\u0629 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644"},"content":{"rendered":"<p>\u0627\u0644\u0623\u0631\u0642 \u0623\u0648 \u0627\u0636\u0637\u0631\u0627\u0628 \u0627\u0644\u0646\u0648\u0645 \u0647\u0648 \u0645\u0634\u0643\u0644\u0629 \u0634\u0627\u0626\u0639\u0629 \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0627\u0644\u0643\u062b\u064a\u0631\u064a\u0646 \u0645\u0646\u0627. \u0639\u062f\u0645 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0644\u064a\u0644\u0629 \u0646\u0648\u0645 \u062c\u064a\u062f\u0629\u060c \u0648\u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u062a\u0639\u0628 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0646\u0647\u0627\u0631\u060c \u0648\u0627\u0644\u062e\u0645\u0648\u0644\u060c \u0648\u0639\u062f\u0645 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0639\u0627\u0637\u0641\u064a\u060c \u0648\u0636\u0639\u0641 \u0627\u0644\u0630\u0627\u0643\u0631\u0629\u060c \u0648\u0627\u0644\u062f\u0648\u062e\u0629\u060c \u0648\u0627\u0644\u062a\u0647\u064a\u062c \u0648\u0636\u0639\u0641 \u0627\u0644\u0623\u062f\u0627\u0621.&#038; \u0627\u0644\u0646\u0627\u0633 \u0645\u0639 \u0647\u0630\u0627 \u0627\u0644\u0627\u0636\u0637\u0631\u0627\u0628 \u0642\u062f \u062a\u0628\u0642\u0649 \u0645\u0633\u062a\u064a\u0642\u0638\u0627 \u0641\u064a \u0627\u0644\u0633\u0631\u064a\u0631\u060c \u0648\u0639\u062f\u0645 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645 \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0627\u0644\u062a\u0639\u0628\u060c \u0648\u0639\u062f\u0645 \u0627\u0644\u0634\u0639\u0648\u0631 \u0645\u0646\u062a\u0639\u0634\u0629 \u062d\u062a\u0649 \u0628\u0639\u062f \u0627\u0644\u0646\u0648\u0645\u060c \u0648\u0627\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638 \u0641\u064a \u0648\u0642\u062a \u0645\u0628\u0643\u0631 \u062c\u062f\u0627.<\/p> <p><strong>\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0644\u0645\u0643\u0627\u0641\u062d\u0629 \u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0646\u0648\u0645 &#038; nbsp;<\/strong><\/p> <p>\u0625\u0644\u064a\u0643 \u0628\u0639\u0636 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u0633\u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0645\u0643\u0627\u0641\u062d\u0629 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0645\u0636\u0637\u0631\u0628<\/p> <p><strong>1 . \u062d\u0644\u064a\u0628<\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.readersdigest.ca\/wp-content\/uploads\/2018\/09\/is-milk-good-for-you.jpg\" alt=\"\"\/><\/figure> <p>\u0627\u0644\u062d\u0644\u064a\u0628 \u0647\u0648 \u0645\u0635\u062f\u0631 \u063a\u0646\u064a \u0645\u0646 \u0627\u0644\u062a\u0631\u0628\u062a\u0648\u0641\u0627\u0646 \u2013 \u062d\u0645\u0636 \u0623\u0645\u064a\u0646\u064a \u2013 \u0627\u0644\u0630\u064a \u064a\u062d\u0641\u0632 \u0627\u0644\u0633\u064a\u0631\u0648\u062a\u0648\u0646\u064a\u0646 \u0627\u0644\u0630\u064a \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0648\u064a\u062d\u0641\u0632 \u0627\u0644\u0646\u0648\u0645. \u0644\u0647 \u062a\u0623\u062b\u064a\u0631 soporific \u0639\u0644\u0649 \u062c\u0633\u0645\u0643 \u0627\u0644\u0630\u064a \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u063a\u0641\u0648\u0629 \u0628\u0633\u0647\u0648\u0644\u0629.<\/p> <p>-\u062f\u0627\u0641\u0626 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u062d\u0644\u064a\u0628 \u0648\u0625\u0636\u0627\u0641\u0629 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0639\u0633\u0644 \u0641\u064a \u0630\u0644\u0643. \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u064a\u0647 \u0642\u0628\u0644 \u0646\u0635\u0641 \u0633\u0627\u0639\u0629 \u0645\u0646 \u0627\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u0649 \u0627\u0644\u0641\u0631\u0627\u0634.<\/p> <p>\u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u062d\u0644\u064a\u0628 \u0627\u0644\u062f\u0627\u0641\u0626 \u0645\u0639 \u0627\u0644\u0639\u0633\u0644 \u0648\u0627\u0646\u062f\u0641\u0627\u0639\u0629 \u0645\u0646 \u0627\u0644\u0642\u0631\u0641\u0629 \u0623\u064a\u0636\u0627 \u0628\u0645\u062b\u0627\u0628\u0629 \u0645\u0646\u0634\u0637 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u062c\u064a\u062f.<\/p> <p><strong>2 . \u0628\u0630\u0648\u0631 \u0627\u0644\u062e\u0634\u062e\u0627\u0634 (\u062e\u0648\u0633 \u062e\u0648\u0633)<\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/5.imimg.com\/data5\/ZK\/AZ\/EX\/SELLER-34643547\/poppy-seeds-khus-khus-500x500.jpg\" alt=\"\"\/><\/figure> <p>\u0645\u0635\u062f\u0631 \u062c\u064a\u062f \u0644\u0644\u0645\u0639\u0627\u062f\u0646 \u0648\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a B \u0627\u0644\u0645\u0639\u0642\u062f\u0629 \u060c \u0648\u062a\u0633\u062a\u0647\u0644\u0643 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 1 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0628\u0630\u0648\u0631 \u0627\u0644\u062e\u0634\u062e\u0627\u0634 \u0642\u0628\u0644 \u0627\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u0649 \u0627\u0644\u0633\u0631\u064a\u0631 can&#038;nbsp \u061b \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644<\/p> <p>&#8211; \u062c\u0639\u0644 \u0639\u062c\u064a\u0646\u0629 \u0633\u0645\u064a\u0643\u0629 \u0645\u0646 1 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0628\u0630\u0648\u0631 \u0627\u0644\u062e\u0634\u062e\u0627\u0634\u060c \u0648\u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0633\u062d\u0648\u0642 \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f \u0648\u0643\u0645\u064a\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621. \u0641\u064a \u0645\u0642\u0644\u0627\u0629 \u062a\u0630\u0648\u0628 \u0628\u0639\u0636 \u0627\u0644\u0633\u0645\u0646\u060c \u0625\u0636\u0627\u0641\u0629 \u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0643\u0645\u0648\u0646 \u0648\u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u0643\u0631\u0643\u0645. \u0625\u0632\u0627\u0644\u0629 \u0641\u0648\u0631\u0627 \u0645\u0646 \u0627\u0644\u062d\u0631\u0627\u0631\u0629. \u0628\u0639\u062f \u062f\u0642\u064a\u0642\u0629\u060c \u0627\u062e\u0644\u0637\u064a \u062a\u0644\u0643 \u0627\u0644\u0639\u062c\u064a\u0646\u0629 \u0641\u064a\u0647\u0627 \u0648\u0623\u0636\u064a\u0641\u064a \u0627\u0644\u0645\u0644\u062d \u062d\u0633\u0628 \u0627\u0644\u0630\u0648\u0642. \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u062e\u0644\u064a\u0637 \u0633\u0627\u0639\u0629 \u0648\u0627\u062d\u062f\u0629 \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645.<\/p> <p><strong>3 . \u062c\u0648\u0632\u0629 \u0627\u0644\u0637\u064a\u0628 (\u062c\u0627\u064a\u0627\u0641\u0627\u0644)<\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/5.imimg.com\/data5\/VY\/XL\/PF\/SELLER-28920460\/jaiphal-asli-myristica-fragrans-nutmeg-500x500.JPG\" alt=\"\"\/><\/figure> <p>\u0645\u062d\u0645\u0644\u0629 myristicin\u060c \u062c\u0648\u0632\u0629 \u0627\u0644\u0637\u064a\u0628 (\u0627\u0644\u062a\u0648\u0627\u0628\u0644 \u0627\u0644\u0647\u0646\u062f\u064a\u0629 \u0645\u062d\u0645\u0644\u0629 \u0627\u0644\u062e\u0635\u0627\u0626\u0635 \u0627\u0644\u0637\u0628\u064a\u0629) \u064a\u0639\u0645\u0644 \u0643\u0645\u0647\u062f\u0626 \u0648\u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0637\u0628\u064a\u0639\u064a.<\/p> <p>-Blend 1\/2 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u062c\u0648\u0632\u0629 \u0627\u0644\u0637\u064a\u0628 \u0627\u0644\u0645\u062c\u0641\u0641\u0629 \u0645\u0639 \u0642\u0644\u064a\u0644 \u0645\u0646 \u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u0642\u0631\u0641\u0629\u060c 1 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0643\u0644 \u0645\u0646 \u0627\u0644\u0639\u0633\u0644 \u0648\u0627\u0644\u0645\u0627\u0621 \u0644\u062a\u0634\u0643\u064a\u0644 \u0639\u062c\u064a\u0646\u0629. \u0644\u0647\u0630\u0627 \u0625\u0636\u0627\u0641\u0629 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u062d\u0644\u064a\u0628 \u0627\u0644\u0633\u0627\u062e\u0646\u060c \u0648\u0627\u062b\u0627\u0631\u0629 \u0630\u0644\u0643 \u0648\u064a\u0643\u0648\u0646 \u0630\u0644\u0643 \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645.<\/p> <p>-Mix \u0642\u0644\u064a\u0644 \u0645\u0646 \u0645\u0633\u062d\u0648\u0642 \u062c\u0648\u0632\u0629 \u0627\u0644\u0637\u064a\u0628 \u0645\u0639 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0639\u0635\u064a\u0631 \u062c\u0648\u0632\u0629 \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0647\u0646\u062f\u064a (Amla) \u0648\u062a\u0633\u062a\u0647\u0644\u0643 \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u064a\u0648\u0645. \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u0645\u0641\u064a\u062f\u0629 \u0644\u0639\u0633\u0631 \u0627\u0644\u0647\u0636\u0645 \u0648\u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628.<\/p> <p><strong>4 . \u0627\u0644\u0645\u0648\u0632<\/strong><\/p> <p>\u0645\u0635\u062f\u0631 \u063a\u0646\u064a \u0645\u0646 \u0627\u0644\u0645\u064a\u0644\u0627\u062a\u0648\u0646\u064a\u0646, \u062a\u0631\u064a\u0628\u062a\u0648\u0641\u0627\u0646, \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0633\u064a\u0631\u0648\u062a\u0648\u0646\u064a\u0646, \u0627\u0644\u0630\u064a \u064a\u0639\u0645\u0644 \u0643\u0645\u0631\u062e\u064a \u0627\u0644\u062c\u0633\u0645, \u0643\u0645\u064a\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0645\u0648\u0632 \u064a\u062c\u0639\u0644 \u0627\u0644\u0645\u0631\u0621 \u064a\u0634\u0639\u0631 \u0628\u0627\u0644\u0646\u0639\u0627\u0633.<\/p> <p>-\u0627\u0644\u0645\u0648\u0632 \u0627\u0644\u0645\u0647\u0631\u0648\u0633 \u0645\u0639 \u0628\u0630\u0648\u0631 \u0627\u0644\u0643\u0645\u0648\u0646 \u0627\u0644\u0645\u062d\u0645\u0635 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u062a\u0647\u0644\u0643 \u0628\u0639\u062f \u0627\u0644\u0639\u0634\u0627\u0621.<\/p> <p>-\u062c\u0639\u0644 \u0639\u0635\u064a\u0631 \u0627\u0644\u0645\u0648\u0632 \u0645\u0639 \u0627\u0644\u0645\u0648\u0632 \u0648\u0627\u0644\u062d\u0644\u064a\u0628 \u0648\u0627\u0644\u0639\u0633\u0644 \u0648\u062a\u0633\u062a\u0647\u0644\u0643 \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645.<\/p> <p><strong>5 . \u0627\u0644\u0643\u0645\u0648\u0646 (\u062c\u064a\u0631\u0627) \u0627\u0644\u0634\u0627\u064a<\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.cdnparenting.com\/articles\/2018\/05\/1023431713-H.jpg\" alt=\"\"\/><\/figure> <p>\u0627\u0644\u0643\u0645\u0648\u0646\u060c \u0648\u0627\u0644\u062a\u0648\u0627\u0628\u0644 \u0627\u0644\u0647\u0646\u062f\u064a\u0629 \u0634\u0627\u0626\u0639\u0629 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u060c \u0648\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0647\u0636\u0645 \u0648\u064a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u0627 \u0639\u0644\u0649 \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0636\u0637\u0631\u0627\u0628 \u0627\u0644\u0646\u0648\u0645.<\/p> <p>-\u064a\u063a\u0644\u064a \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0648\u0625\u0636\u0627\u0641\u0629 1 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0628\u0630\u0648\u0631 \u0627\u0644\u0643\u0645\u0648\u0646. \u064a\u063a\u0644\u064a \u0644\u0645\u062f\u0629 3 \u0625\u0644\u0649 4 \u062f\u0642\u0627\u0626\u0642 \u0623\u0637\u0648\u0644 \u062b\u0645 \u0625\u0632\u0627\u0644\u062a\u0647 \u0645\u0646 \u0627\u0644\u062d\u0631\u0627\u0631\u0629.&#038; \u062a\u063a\u0637\u064a\u0629 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u0627 \u0644\u0645\u062f\u0629 10 \u062f\u0642\u0627\u0626\u0642. \u0627\u062c\u0647\u062f\u0647 \u0648 \u0627\u0642\u0628\u0644\u0647 \u0642\u0628\u0644 \u0623\u0646 \u062a\u0635\u0644 \u0625\u0644\u0649 \u0627\u0644\u0633\u0631\u064a\u0631<\/p> <p>\u0644\u0630\u0627\u060c \u062a\u0641\u0636\u0644 \u0628\u0625\u0636\u0627\u0641\u0629 \u0647\u0630\u0647 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0625\u0644\u0649 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u064a\u0648\u0645\u064a \u0628\u062f\u0644\u0627 \u0645\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0646\u0632\u0639\u062c \u0645\u0646 \u0646\u0648\u0645\u0643 \u0627\u0644\u0645\u0636\u0637\u0631\u0628. \u0627\u0644\u0628\u0642\u0627\u0621 \u0641\u064a \u0635\u062d\u0629 \u062c\u064a\u062f\u0629\u060c \u0648\u0627\u0644\u0628\u0642\u0627\u0621 \u0633\u0639\u064a\u062f\u0629!<\/p> ","protected":false},"excerpt":{"rendered":"<p>\u0627\u0644\u0623\u0631\u0642 \u0623\u0648 \u0627\u0636\u0637\u0631\u0627\u0628 \u0627\u0644\u0646\u0648\u0645 \u0647\u0648 \u0645\u0634\u0643\u0644\u0629 \u0634\u0627\u0626\u0639\u0629 \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0627\u0644\u0643\u062b\u064a\u0631\u064a\u0646 \u0645\u0646\u0627. \u0639\u062f\u0645 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0644\u064a\u0644\u0629 \u0646\u0648\u0645 \u062c\u064a\u062f\u0629\u060c \u0648\u064a\u0624\u062f\u064a [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":7045,"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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