{"id":7149,"date":"2024-12-06T00:00:47","date_gmt":"2024-12-06T00:00:47","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7149"},"modified":"2024-12-05T18:39:47","modified_gmt":"2024-12-05T18:39:47","slug":"what-are-healthy-fats","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/what-are-healthy-fats\/","title":{"rendered":"\u0645\u0627 \u0647\u064a \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629\u061f"},"content":{"rendered":"<p>\u0623\u0633\u0645\u0627\u0643 \u0627\u0644\u0645\u0627\u0621 \u0627\u0644\u0628\u0627\u0631\u062f \u0627\u0644\u062f\u0647\u0646\u064a\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0633\u0644\u0645\u0648\u0646\u060c \u0647\u064a \u0623\u0641\u0636\u0644 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0623\u0648\u0645\u064a\u063a\u0627 3 \u0635\u062d\u064a\u0629.<\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.treehugger.com\/thmb\/T8VRCogmaprkOtfE2QT8oV2v2d0=\/768x0\/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)\/__opt__aboutcom__coeus__resources__content_migration__mnn__images__2016__07__grilled-salmon-eae4241f7e164f6cabc80e343eb550c3.jpg\" alt=\"\"\/><\/figure> <p id=\"mntl-sc-block_1-0\">\u0643\u0645\u062f\u0631\u0628 \u0644\u0627\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646 \u060c \u0648\u0623\u0646\u0627 \u0645\u0630\u0647\u0648\u0644 \u0645\u0646 \u0639\u062f\u062f \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u0623\u062a\u0634\u0627\u0648\u0631 \u0627\u0644\u0630\u064a\u0646 \u0644\u0627 \u064a\u0632\u0627\u0644\u0648\u0646 \u064a\u0639\u062a\u0642\u062f\u0648\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0623\u0645\u0631 \u0633\u064a\u0621 \u0644\u0635\u062d\u062a\u0647\u0645. \u0647\u0630\u0627 \u0644\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0623\u0628\u0639\u062f \u0645\u0646 \u0627\u0644\u062d\u0642\u064a\u0642\u0629. \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u062d\u0627\u0633\u0645\u0629 \u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0623\u0633\u0628\u0627\u0628\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643:<\/p> <ul class=\"wp-block-list\" id=\"mntl-sc-block_1-0-2\"><li>Maintaining steady energy<\/li><li>Vitamin absorption<\/li><li>Promoting healthy-looking skin<\/li><li>Reducing inflammation<\/li><li>Staving off heart disease<\/li><li>Minimizing risk of developing cancer and Alzheimer\u2019s<\/li><\/ul> <p id=\"mntl-sc-block_1-0-4\">\u0628\u0639\u0636 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0645\u062b\u0644 \u0632\u064a\u062a \u0628\u0630\u0648\u0631 \u0627\u0644\u0643\u062a\u0627\u0646\u060c \u062d\u062a\u0649 \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0644\u0627\u0628 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<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i1.wp.com\/askdrlinda.com\/wp-content\/uploads\/2017\/12\/salmon-2997240_1920-1.jpg?resize=1080%2C675&amp;ssl=1\" alt=\"\"\/><\/figure> <p id=\"mntl-sc-block_1-0-15\">\u0648\u0644\u0639\u0644 \u0623\u0643\u062b\u0631 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0648\u0635\u0641 \u0647\u064a \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0623\u0648\u0645\u064a\u063a\u0627 3. \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0646\u062a\u062c\u0627\u062a\u060c \u0645\u0646 \u0627\u0644\u0628\u064a\u0636 \u0625\u0644\u0649 \u0627\u0644\u062d\u0628\u0648\u0628 \u0625\u0644\u0649 \u0627\u0644\u0645\u0627\u064a\u0648\u0646\u064a\u0632\u060c \u062a\u0633\u0648\u064a\u0642 \u0645\u0646\u062a\u062c\u0627\u062a\u0647\u0627 \u0635\u062d\u064a\u0629 \u0644\u0623\u0646\u0647\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0623\u0648\u0645\u064a\u063a\u0627 3\u060c \u0648\u0644\u0643\u0646 \u0645\u0646\u062a\u062c\u0627\u062a \u0623\u0648\u0645\u064a\u063a\u0627 3 \u0627\u0644\u0645\u062d\u0635\u0646\u0629 \u0644\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0645\u0631\u0643\u0628\u0627\u062a \u0623\u0642\u0648\u0649 \u0648\u0645\u0641\u064a\u062f\u0629. \u0623\u0641\u0636\u0644 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0647\u064a \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0641\u064a \u0627\u0644\u0645\u064a\u0627\u0647 \u0627\u0644\u0628\u0627\u0631\u062f\u0629\u060c \u0645\u062b\u0644:<\/p> <ul class=\"wp-block-list\" id=\"mntl-sc-block_1-0-17\"><li>salmon<\/li><li>sardines<\/li><li>mackerel<\/li><li>albacore tuna (pregnant women and children should minimize because of mercury contamination risk)<\/li><li>herring<\/li><\/ul> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-19\">\u0644\u0645\u0627\u0630\u0627 \u0647\u0630\u0647 \u0627\u0644\u062f\u0647\u0648\u0646 \u0636\u0631\u0648\u0631\u064a\u0629\u061f<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.heart.org\/-\/media\/aha\/h4gm\/article-images\/cell_phone_picture_of_food.jpg?h=450&amp;w=800&amp;la=en&amp;hash=1689C29064DE1C9B322226AAE5CBD71344EDF9F5\" alt=\"\"\/><\/figure> <p id=\"mntl-sc-block_1-0-20\">\u0627\u0644\u0623\u062c\u0647\u0632\u0629 \u0627\u0644\u0645\u0627\u0644\u064a\u0629 \u0627\u0644\u0623\u0648\u0631\u0648\u0628\u064a\u0629 \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0630\u0631\u0648\u0629 \u0627\u0644\u0635\u062d\u0629 \u0644\u0623\u0646 \u0623\u062c\u0633\u0627\u0645\u0646\u0627 \u0644\u0627 \u062a\u0646\u062a\u062c\u0647\u0627 \u0644\u0648\u062d\u062f\u0646\u0627. \u0646\u062d\u0646 \u0628\u062d\u0627\u062c\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u064a\u0647 \u0645\u0646 \u0645\u0635\u0627\u062f\u0631 \u063a\u0630\u0627\u0626\u064a\u0629. \u0647\u0646\u0627\u0643 \u062b\u0644\u0627\u062b\u0629 \u0623\u0634\u0643\u0627\u0644 \u0645\u0646 \u0623\u062d\u0645\u0627\u0636 \u0623\u0648\u0645\u064a\u063a\u0627 3: ALA\u060c \u0648\u0643\u0627\u0644\u0629 \u062d\u0645\u0627\u064a\u0629 \u0627\u0644\u0628\u064a\u0626\u0629 \u0648\u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0634\u0624\u0648\u0646 \u0627\u0644\u0625\u0646\u0633\u0627\u0646\u064a\u0629. \u0623\u0633\u0645\u0627\u0643 \u0627\u0644\u0645\u064a\u0627\u0647 \u0627\u0644\u0628\u0627\u0631\u062f\u0629 \u0627\u0644\u0645\u0630\u0643\u0648\u0631\u0629 \u0623\u0639\u0644\u0627\u0647 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0648\u0643\u0627\u0644\u0629 \u062d\u0645\u0627\u064a\u0629 \u0627\u0644\u0628\u064a\u0626\u0629 \u0648\u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0634\u0624\u0648\u0646 \u0627\u0644\u0625\u0646\u0633\u0627\u0646\u064a\u0629\u060c \u0648\u0627\u0644\u062a\u064a \u062b\u0628\u062a \u0639\u0644\u0645\u064a\u0627 \u0625\u0644\u0649:<\/p> <ul class=\"wp-block-list\" id=\"mntl-sc-block_1-0-22\"><li>reduce blood pressure and fat in the blood<\/li><li>lower triglyceride levels (a more important marker for heart disease than cholesterol)<\/li><li>reduce risk of sudden cardiac death<\/li><li>inhibit development of coronary heart disease<\/li><\/ul> <p id=\"mntl-sc-block_1-0-24\">\u062a\u0648\u0635\u064a \u062c\u0645\u0639\u064a\u0629 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u0629 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0628\u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u063a\u0631\u0627\u0645 \u0648\u0627\u062d\u062f \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0645\u0646 \u0623\u0648\u0645\u064a\u063a\u0627 3 EFAs \u064a\u0648\u0645\u064a\u0627. (\u0648\u064a\u0641\u0636\u0644 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0641\u064a \u0634\u0643\u0644 \u0623\u0633\u0645\u0627\u0643 \u0627\u0644\u0645\u0627\u0621 \u0627\u0644\u0628\u0627\u0631\u062f \u0623\u0648 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u062c\u0648\u062f\u0629 \u0648\u0643\u0627\u0644\u0629 \u062d\u0645\u0627\u064a\u0629 \u0627\u0644\u0628\u064a\u0626\u0629 \/ DHA \u0627\u0644\u0645\u0644\u062d\u0642.)<\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-26\">\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u0644\u0646\u0628\u0627\u062a\u064a\u064a\u0646\u061f<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/static.onecms.io\/wp-content\/uploads\/sites\/35\/2016\/10\/16190845\/1000-omega-fat-feature_0.jpg\" alt=\"\"\/><\/figure> <p id=\"mntl-sc-block_1-0-27\">\u0627\u062e\u062a\u0631 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0645\u0646 \u0623\u0648\u0645\u064a\u063a\u0627 3s (\u0646\u0645\u0648\u0630\u062c ALA). \u0648\u062a\u0634\u0645\u0644 \u0647\u0630\u0647 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0645\u0627 \u064a\u0644\u064a:<\/p> <ul class=\"wp-block-list\" id=\"mntl-sc-block_1-0-29\"><li>flaxseed oil<\/li><li>soybean oil<\/li><li>canola oil<\/li><li>walnuts<\/li><li>broccoli<\/li><li>beans<\/li><\/ul> <p id=\"mntl-sc-block_1-0-31\">\u064a\u062c\u0627\u062f\u0644 \u0628\u0639\u0636 \u0627\u0644\u0628\u0627\u062d\u062b\u064a\u0646 \u0628\u0623\u0646 ALA \u0644\u064a\u0633\u062a \u0645\u0641\u064a\u062f\u0629 \u0645\u062b\u0644 \u0648\u0643\u0627\u0644\u0629 \u062d\u0645\u0627\u064a\u0629 \u0627\u0644\u0628\u064a\u0626\u0629 \u0648\u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0634\u0624\u0648\u0646 \u0627\u0644\u0625\u0646\u0633\u0627\u0646\u064a\u0629\u060c \u0644\u0630\u0644\u0643 \u064a\u0646\u0635\u062d \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u064a\u0646 \u0628\u062a\u0646\u0627\u0648\u0644 \u0645\u0643\u0645\u0644\u0627\u062a \u0623\u0648\u0645\u064a\u063a\u0627 3 EFA.<\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-33\">\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0634\u0628\u0639\u0629: \u062a\u062c\u0646\u0628 \u0645\u062b\u0644 \u0627\u0644\u0637\u0627\u0639\u0648\u0646\u061f<\/h2> <p id=\"mntl-sc-block_1-0-34\">\u064a\u0633\u062a\u0645\u0631 \u0627\u0644\u0645\u0647\u0646\u064a\u0648\u0646 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0648\u0646 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0648\u0646 \u0641\u064a \u062a\u0634\u0648\u064a\u0647 \u0633\u0645\u0639\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0634\u0628\u0639\u0629 \u0643\u0645\u0633\u0627\u0647\u0645 \u0631\u0626\u064a\u0633\u064a \u0641\u064a \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628.<\/p> <p id=\"mntl-sc-block_1-0-36\"><a href=\"https:\/\/www.scientificamerican.com\/article\/carbs-against-cardio\/\" target=\"_blank\" rel=\"noreferrer noopener\">Some researchers<\/a>\u060c \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u064a\u0624\u0643\u062f \u0623\u0646 \u0643\u0645\u064a\u0629 \u0645\u062a\u0648\u0627\u0636\u0639\u0629 \u0645\u0646 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0644\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0634\u0628\u0639\u0629 \u0645\u062b\u0644 \u0627\u0644\u0632\u0628\u062f\u0629 \u0648\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0648\u063a\u064a\u0631\u0647\u0627 \u0645\u0646 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u064a\u0629 \u062a\u0642\u062f\u0645 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629. \u062d\u062a\u0649 \u0623\u0646 \u0627\u0644\u0628\u0639\u0636 \u064a\u0630\u0647\u0628 \u062e\u0637\u0648\u0629 \u0623\u0628\u0639\u062f \u0645\u0645\u0627 \u064a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u062c\u0627\u0646\u064a \u0627\u0644\u0631\u0626\u064a\u0633\u064a \u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0644\u064a\u0633 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0634\u0628\u0639\u0629\u060c \u0648\u0644\u0643\u0646 \u0627\u0644\u0632\u064a\u0648\u062a \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u063a\u064a\u0631 \u0627\u0644\u0645\u0634\u0628\u0639\u0629 \u062a\u062d\u0648\u0644 \u0632\u0646\u062e \u0623\u062b\u0646\u0627\u0621 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0637\u0647\u064a\u060c \u0641\u0636\u0644\u0627 \u0639\u0646 \u0627\u0644\u0632\u064a\u0648\u062a \u0627\u0644\u0645\u0647\u062f\u0631\u062c\u0629 \u0627\u0644\u0645\u0633\u062a\u062e\u062f\u0645\u0629 \u0641\u064a \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0635\u0646\u0639\u0629\u060c \u0648\u0627\u0644\u062a\u064a \u062a\u0639\u0631\u0641 \u0623\u064a\u0636\u0627 \u0628\u0627\u0633\u0645 \u0627\u0644\u062f\u0647\u0648\u0646 \u063a\u064a\u0631 \u0627\u0644\u0645\u0634\u0628\u0639\u0629 &#8211; \u0623\u0633\u0648\u0623 \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u0644\u0627\u0633\u062a\u0647\u0644\u0627\u0643.<\/p> <p id=\"mntl-sc-block_1-0-38\">\u0627\u0644\u062f\u0627\u0628 \u0645\u0646 \u0632\u064a\u062a \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f \u0623\u0648 \u0627\u0644\u0632\u0628\u062f\u0629 \u0647\u064a \u0623\u0645\u062b\u0644\u0629 \u0639\u0644\u0649 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0634\u0628\u0639\u0629 \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0648\u062e\u0627\u0635\u0629 \u0644\u0644\u0637\u0647\u064a. \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0634\u0628\u0639\u0629 \u0639\u0646\u062f\u0645\u0627 \u062a\u062a\u0639\u0631\u0636 \u0644\u0644\u062d\u0631\u0627\u0631\u0629 \u0644\u0627 \u062a\u062a\u063a\u064a\u0631 \u0643\u064a\u0645\u064a\u0627\u0626\u064a\u0627 \u0628\u0633\u0647\u0648\u0644\u0629 \u0645\u062b\u0644 \u0627\u0644\u0632\u064a\u0648\u062a \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629. \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646\u060c \u0632\u064a\u062a \u0646\u0628\u0627\u062a\u064a \u063a\u064a\u0631 \u0645\u0634\u0628\u0639\u0629 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0635\u062d\u064a\u0629 \u062c\u062f\u0627\u060c \u0647\u0648 \u0627\u0644\u0627\u0633\u062a\u062b\u0646\u0627\u0621 \u0644\u0647\u0630\u0647 \u0627\u0644\u0642\u0627\u0639\u062f\u0629.<\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-40\">\u0627\u0633\u062a\u0646\u062a\u0627\u062c<\/h2> <p id=\"mntl-sc-block_1-0-41\">\u062a\u0633\u062a\u0647\u0644\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0643\u0645\u064a\u0629 \u0642\u0644\u064a\u0644\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 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