{"id":7414,"date":"2023-08-05T17:07:38","date_gmt":"2023-08-05T17:07:38","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7414"},"modified":"2023-08-05T17:07:51","modified_gmt":"2023-08-05T17:07:51","slug":"23-best-muscle-building-foods","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/23-best-muscle-building-foods\/","title":{"rendered":"23 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a"},"content":{"rendered":"<\/p>\n<p><span>\u0628\u064a\u0646\u0645\u0627 \u0642\u062f \u064a\u062e\u0628\u0631\u0643 \u0645\u062f\u0631\u0628 \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0623\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u0628\u0646\u0627\u0621 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\u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629.<\/span><\/p>\n<p><strong><span>1. \u0627\u0644\u0628\u064a\u0636:<\/span><\/strong><\/p>\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><span>\u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0625\u0641\u0637\u0627\u0631 \u0627\u0644\u0623\u062d\u062f \u0625\u0644\u0632\u0627\u0645\u064a\u064b\u0627 \u0643\u0644 \u064a\u0648\u0645.\u00a0\u0644\u0627\u062a\u0628\u0627\u0644\u063a \u0628\u0647\u0627.\u00a0\u0627\u0644\u062a\u0632\u0645 \u0628\u062a\u0646\u0627\u0648\u0644 1-2 \u0628\u064a\u0636\u0629.\u00a0\u0634\u0627\u0647\u062f \u0627\u0644\u0641\u0631\u0642 \u0641\u064a \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0644\u062f\u064a\u0643.\u00a0\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0643\u0644 \u0628\u064a\u0636\u0629 \u0645\u0646 6 \u0625\u0644\u0649 8 \u062c\u0631\u0627\u0645.\u00a0\u0628\u062e\u0644\u0627\u0641 \u0630\u0644\u0643 \u060c \u0641\u0625\u0646 \u0627\u0644\u0628\u064a\u0636 \u063a\u0646\u064a \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0632\u0646\u0643 \u0648\u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645.<\/span><\/p>\n<p><strong><span>2. \u0635\u062f\u0631 \u0627\u0644\u062f\u062c\u0627\u062c<\/span><\/strong><span>\u00a0:<\/span><\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cleanfoodcrush.com\/wp-content\/uploads\/2019\/01\/Easy-Juicy-Baked-Chicken-Breasts-by-Rachel-Maser.jpg\" alt=\"\" \/><\/figure>\n<p><span>\u0635\u062f\u0631 \u0627\u0644\u062f\u062c\u0627\u062c \u0647\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0643\u062b\u0631 \u0646\u0634\u0627\u0637\u064b\u0627 \u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u0641\u0647\u0648 \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u0623\u0643\u062b\u0631 \u0635\u062d\u0629.\u00a0\u0645\u0639\u0628\u0623\u0629 \u0628\u0640 30 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0643\u0644 100 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0635\u062f\u0648\u0631 \u0627\u0644\u062f\u062c\u0627\u062c.\u00a0\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0647\u0630\u0627 \u064a\u0648\u0645\u064a\u064b\u0627 \u0644\u062a\u0646\u0627\u0648\u0644 \u0637\u0639\u0627\u0645 \u0627\u0644\u063a\u062f\u0627\u0621 \u0623\u0648 \u0627\u0644\u0639\u0634\u0627\u0621 \u0625\u0644\u0649 \u0625\u062d\u062f\u0627\u062b \u0641\u0631\u0642 \u0643\u0628\u064a\u0631.<\/span><\/p>\n<p><strong><span>3. \u0627\u0644\u0645\u0627\u0621:<\/span><\/strong><\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/static.toiimg.com\/photo\/70724157.cms\" alt=\"\" \/><\/figure>\n<p><span>\u062a\u062d\u062a\u0627\u062c \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0625\u0644\u0649 \u0633\u0648\u0627\u0626\u0644 \u0644\u062a\u0646\u062a\u0642\u0644 \u0625\u0644\u0649 \u062c\u0645\u064a\u0639 \u0623\u062c\u0632\u0627\u0621 \u0627\u0644\u062c\u0633\u0645.\u00a0\u0627\u0644\u0645\u0627\u0621 \u0647\u0648 \u0623\u0641\u0636\u0644 \u0637\u0631\u064a\u0642\u0629 \u0644\u062a\u0631\u0637\u064a\u0628 \u0627\u0644\u062c\u0633\u0645.\u00a0\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0645\u0644\u064a\u0629 \u0635\u0639\u0628\u0629 \u0648\u062a\u062a\u0637\u0644\u0628 \u0623\u0646\u0642\u0649 \u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u062a\u0631\u0637\u064a\u0628.\u00a0\u064a\u0632\u064a\u062f \u0627\u0644\u0645\u0627\u0621 \u0645\u0646 \u0627\u0644\u0642\u0648\u0629 \u0648\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u0647\u0636\u0645.\u00a0\u062a\u062a\u0643\u0648\u0646 \u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0641\u064a \u0623\u062c\u0633\u0627\u0645\u0646\u0627 \u0645\u0646 75 \u0628\u0627\u0644\u0645\u0627\u0626\u0629 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0648\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d<\/span><\/p>\n<p><strong><span>4. \u0627\u0644\u0632\u064a\u062a:<\/span><\/strong><\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/scitechdaily.com\/images\/Omega-3-Fish-Oil-Capsules.jpg\" alt=\"\" \/><\/figure>\n<p><span>\u0623\u0643\u0628\u0631 \u062e\u0631\u0627\u0641\u0629 \u0641\u064a \u0645\u0639\u0638\u0645 \u0623\u0646\u0638\u0645\u0629 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0647\u064a \u0642\u0637\u0639 \u0627\u0644\u062f\u0647\u0648\u0646 \u062a\u0645\u0627\u0645\u064b\u0627 \u0639\u0646 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u060c \u0648\u062e\u0627\u0635\u0629 \u0627\u0644\u0632\u064a\u0648\u062a.\u00a0\u0627\u0644\u0632\u064a\u0648\u062a \u0645\u062b\u0644 \u0627\u0644\u0633\u0645\u0643 \u0648\u0632\u064a\u062a \u0627\u0644\u062e\u0631\u062f\u0644 \u0645\u0641\u064a\u062f\u0629 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u062c\u0633\u0645 \u0644\u0623\u0646\u0647\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u062f\u0647\u0648\u0646 \u0635\u062d\u064a\u0629.\u00a0\u064a\u0639\u0632\u0632 \u0632\u064a\u062a \u0627\u0644\u0633\u0645\u0643 \u0623\u064a\u0636\u064b\u0627 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0648\u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0623\u064a\u0636\u064b\u0627.<\/span><\/p>\n<p><strong><span>5- \u0627\u0644\u0643\u064a\u0646\u0648\u0627:<\/span><\/strong><\/p>\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><span>\u0627\u0644\u0643\u064a\u0646\u0648\u0627 \u0645\u0635\u062f\u0631 \u062c\u064a\u062f \u0644\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u062d\u064a\u062b \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 14 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0643\u0644 100 \u062c\u0631\u0627\u0645.\u00a0\u062a\u062d\u062a\u0648\u064a \u0647\u0630\u0647 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0623\u062d\u0645\u0627\u0636 \u0623\u0645\u064a\u0646\u064a\u0629 \u0623\u0633\u0627\u0633\u064a\u0629 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/span><\/p>\n<p><strong><span>6. \u0627\u0644\u0634\u0648\u0641\u0627\u0646:<\/span><\/strong><\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.indianhealthyrecipes.com\/wp-content\/uploads\/2014\/08\/oats-upma-500x500.jpg\" alt=\"\" \/><\/figure>\n<p><span>\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u0637\u0639\u0627\u0645 \u0648\u0647\u0648 \u0645\u0632\u064a\u062c \u062c\u064a\u062f \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0648\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a.\u00a0\u064a\u0645\u0643\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0628\u0623\u0634\u0643\u0627\u0644 \u0645\u062e\u062a\u0644\u0641\u0629: \u0645\u0639 \u0627\u0644\u062d\u0644\u064a\u0628 \u0623\u0648 \u0627\u0644\u0645\u0627\u0621 \u060c \u0645\u0637\u0628\u0648\u062e \u0639\u0644\u0649 \u0634\u0643\u0644 \u0631\u0648\u062a\u064a\u0633 \u0623\u0648 \u0645\u062f\u0631\u062c \u0641\u064a \u0627\u0644\u0633\u0644\u0637\u0627\u062a<\/span><\/p>\n<p><strong><span>7. \u0627\u0644\u0623\u0646\u0627\u0646\u0627\u0633:<\/span><\/strong><\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/proxy\/vOox6HtHasS1ECKPEd9_A9gq9EE16puwhLp0ICHaRgYViJjOG7qC4YdtUldV9RQceXVhvSWmzkRt7v4khioTcW2W7oT9BGaAx1tTbqjfnqjYm90kzSBB_o6x_Ye-5pTFrXs0feaUX8IdOw\" alt=\"\" \/><\/figure>\n<p><span>\u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0623\u0646\u0627\u0646\u0627\u0633 \u0639\u0644\u0649 \u0625\u0646\u0632\u064a\u0645 \u0647\u0636\u0645 \u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u0633\u0645\u0649 \u0628\u0631\u0648\u0645\u064a\u0644\u064a\u0646.\u00a0\u0647\u0630\u0627 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u064a\u0645\u0643\u0646 \u062a\u0646\u0627\u0648\u0644\u0647 \u0643\u0648\u062c\u0628\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646.\u00a0\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u0643\u0648\u0646 \u0627\u0644\u0623\u0646\u0627\u0646\u0627\u0633 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0645\u0646\u0633\u064a\u0629 \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0628\u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0648\u064a\u062c\u0628 \u062a\u0646\u0627\u0648\u0644\u0647 \u0628\u0633\u0628\u0628 \u0641\u0648\u0627\u0626\u062f\u0647 \u0627\u0644\u0645\u062a\u0639\u062f\u062f\u0629.<\/span><\/p>\n<p><strong><span>8. \u0627\u0644\u0633\u0628\u0627\u0646\u062e:<\/span><\/strong><\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/images-prod.healthline.com\/hlcmsresource\/images\/AN_images\/spinach-1296x728-feature.jpg\" alt=\"\" \/><\/figure>\n<p><span>\u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0633\u0628\u0627\u0646\u062e \u0639\u0644\u0649 \u0627\u0644\u0633\u062a\u064a\u0631\u0648\u064a\u062f\u0627\u062a \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u060c \u0648\u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0646\u0633\u0628\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 20 \u0628\u0627\u0644\u0645\u0627\u0626\u0629 \u0648\u0641\u0642\u064b\u0627 \u0644\u0628\u062d\u062b \u0641\u064a \u062c\u0627\u0645\u0639\u0629 \u0631\u0648\u062a\u062c\u0631\u0632 \u0641\u064a \u0639\u0627\u0645 2008. \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u0648\u0631\u0642\u064a\u0629 \u0643\u062b\u064a\u0631\u064b\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062d\u0627\u0648\u0644 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0644\u0623\u0646\u0647\u0627 \u0645\u0644\u064a\u0626\u0629 \u0628\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629.<\/span><\/p>\n<p><strong><span>9. \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629:<\/span><\/strong><\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.macheesmo.com\/wp-content\/uploads\/2010\/10\/Double-Baked-Sweet-Potatoes-1.jpg\" alt=\"\" \/><\/figure>\n<p><span>\u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629 \u0647\u064a \u062e\u0636\u0631\u0648\u0627\u062a \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u062a\u0635\u0646\u064a\u0641 \u0648\u064a\u062c\u0628 \u0627\u0639\u062a\u0628\u0627\u0631\u0647\u0627 \u062c\u0632\u0621\u064b\u0627 \u0645\u0646 \u0627\u0644\u0646\u0638\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629.\u00a0\u0647\u0630\u0627 \u0644\u0623\u0646\u0647\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0623\u0642\u0644 \u0645\u0646 \u062d\u0628\u0629 \u0628\u0637\u0627\u0637\u0633 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u062d\u062c\u0645 23 \u062c\u0631\u0627\u0645.\u00a0\u062a\u0639\u062f \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629 \u0623\u064a\u0636\u064b\u0627 \u0645\u0635\u0627\u062f\u0631 \u062c\u064a\u062f\u0629 \u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0623 \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0631\u064a\u0628\u0648\u0641\u0644\u0627\u0641\u064a\u0646 \u0648\u0627\u0644\u0646\u062d\u0627\u0633 \u0648\u062d\u0645\u0636 \u0627\u0644\u0628\u0627\u0646\u062a\u0648\u062b\u0646\u064a\u0643 \u0648\u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643.\u00a0\u0643\u0644 \u0647\u0630\u0627 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062c\u062f\u064a\u062f \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u062a\u0639\u0632\u064a\u0632 \u0639\u0645\u0644\u064a\u0629 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.\u00a0\u0628\u062e\u0644\u0627\u0641 \u0630\u0644\u0643 \u060c \u062a\u062d\u062a\u0648\u064a \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 28\u066a \u0645\u0646 \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0645\u0648\u0632.<\/span><\/p>\n<p><strong><span>10. \u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0627\u0644\u0628\u0631\u064a:<\/span><\/strong><\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/nwwildfoods.com\/wp-content\/uploads\/2015\/05\/sockeye-square-cropd.jpg\" alt=\"\" \/><\/figure>\n<p><span>\u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0645\u0635\u062f\u0631 \u063a\u0646\u064a \u0628\u0627\u0644\u0637\u0627\u0642\u0629 \u0644\u0623\u062d\u0645\u0627\u0636 \u0623\u0648\u0645\u064a\u063a\u0627 3 \u0627\u0644\u062f\u0647\u0646\u064a\u0629.\u00a0\u0623\u062d\u0645\u0627\u0636 \u0623\u0648\u0645\u064a\u063a\u0627 3 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u0623\u0646\u0647\u0627 \u062f\u0647\u0648\u0646 \u0635\u062d\u064a\u0629 \u0648\u0647\u064a \u0623\u064a\u0636\u064b\u0627 \u062e\u064a\u0627\u0631 \u062c\u064a\u062f \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646.\u00a0\u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u0630\u0644\u0643 \u060c \u064a\u0632\u064a\u062f \u0633\u0645\u0643 \u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0645\u0646 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/span><\/p>\n<p><strong><span>11. \u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646:<\/span><\/strong><\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/nutrabay.com\/wp-content\/uploads\/2020\/08\/NB-NUT-1013-09-01.jpg\" alt=\"\" \/><\/figure>\n<p><span>\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646 \u0647\u0648 \u0623\u0646\u0642\u0649 \u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u064a\u0645\u062a\u0635\u0647 \u0627\u0644\u062c\u0633\u0645 \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639 \u0645\u0646 \u0623\u064a \u0634\u0643\u0644 \u0622\u062e\u0631 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646.\u00a0\u0647\u0630\u0627 \u0647\u0648 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0645\u0627\u0626\u064a \u0645\u0646 \u0627\u0644\u062d\u0644\u064a\u0628 \u0627\u0644\u0630\u064a \u064a\u0646\u0641\u0635\u0644 \u0639\u0646 \u0627\u0644\u062e\u062b\u0627\u0631\u0629 \u0623\u062b\u0646\u0627\u0621 \u0639\u0645\u0644\u064a\u0629 \u0635\u0646\u0639 \u0627\u0644\u062c\u0628\u0646.\u00a0\u0647\u0630\u0627 \u0634\u0643\u0644 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0633\u0647\u0644 \u0627\u0644\u0647\u0636\u0645.<\/span><\/p>\n<p><strong><span>12. \u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a:<\/span><\/strong><\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2020\/01\/Broccoli-1.jpg\" alt=\"\" \/><\/figure>\n<p><span>\u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a \u0645\u0635\u062f\u0631 \u062c\u064a\u062f \u0644\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641.\u00a0\u0642\u0645 \u0628\u062a\u0636\u0645\u064a\u0646 \u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a \u0641\u064a \u0633\u0644\u0637\u062a\u0643 \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0642\u0635\u0649 \u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u062e\u0636\u0627\u0631 \u0627\u0644\u062e\u0636\u0631\u0627\u0621.<\/span><\/p>\n<p><strong><span>13. \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a:<\/span><\/strong><\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.simplyrecipes.com\/wp-content\/uploads\/2019\/08\/HT-Stovetop-Brown-Rice-LEAD-2.jpg\" alt=\"\" \/><\/figure>\n<p><span>\u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a \u0639\u0644\u0649 \u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0645\u0639\u0642\u062f\u0629 \u062a\u0639\u0645\u0644 \u0623\u062c\u0633\u0627\u0645\u0646\u0627 \u0639\u0644\u0649 \u062a\u0643\u0633\u064a\u0631\u0647\u0627 \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u062a\u0639\u0632\u0632 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0644\u062f\u064a\u0646\u0627 \u0648\u062a\u062d\u0631\u0642 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.\u00a0\u0647\u0630\u0627 \u0645\u0635\u062f\u0631 \u0631\u0627\u0626\u0639 \u0644\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0645\u062b\u0627\u0644\u064a \u0644\u0644\u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0645\u0639 \u0623\u064a \u0633\u0644\u0637\u0629 \u0623\u0648 \u0637\u0628\u0642 \u0631\u0626\u064a\u0633\u064a.<\/span><\/p>\n<p><strong><span>14. \u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0642\u0631\u064a\u0634:<\/span><\/strong><\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/post.healthline.com\/wp-content\/uploads\/2020\/08\/10893-The_Pros_and_Cons_of_the_Cottage_Cheese_Diet_732x549-thumbnail-732x549.jpg\" alt=\"\" \/><\/figure>\n<p><span>\u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0642\u0631\u064a\u0634 \u0645\u0635\u062f\u0631 \u063a\u0646\u064a \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u062d\u064a\u062b \u064a\u062d\u062a\u0648\u064a \u0643\u0644 \u0643\u0648\u0628 \u0639\u0644\u0649 28 \u062c\u0631\u0627\u0645.\u00a0\u064a\u062c\u0639\u0644\u0646\u0627 \u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0642\u0631\u064a\u0634 \u0646\u0634\u0639\u0631 \u0628\u0627\u0644\u0634\u0628\u0639 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644 \u062d\u064a\u062b \u064a\u062a\u062d\u0644\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u0628\u0637\u0621.\u00a0\u062a\u0636\u0645\u064a\u0646 \u0647\u0630\u0627 \u0641\u064a \u0627\u0644\u0633\u0644\u0637\u0629 \u0623\u0648 \u0627\u0644\u0633\u0646\u062f\u0648\u064a\u0634\u0627\u062a \u0623\u0648 \u062d\u062a\u0649 \u0627\u0644\u0633\u0648\u0628\u0632\u064a \u0633\u064a\u0643\u0648\u0646 \u0645\u0641\u064a\u062f\u064b\u0627 \u0644\u0643.<\/span><\/p>\n<p><strong><span>15. \u062d\u0644\u064a\u0628 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629:<\/span><\/strong><\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/post.healthline.com\/wp-content\/uploads\/2020\/08\/chocolate-milk-1200x628-facebook_0-1200x628.jpg\" alt=\"\" \/><\/figure>\n<p><span>\u0646\u0639\u0645 \u060c \u0644\u0642\u062f \u0642\u0631\u0623\u062a \u0630\u0644\u0643 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d.\u00a0\u0648\u0641\u0642\u064b\u0627 \u0644\u062f\u0631\u0627\u0633\u0629 \u0646\u0634\u0631\u062a \u0641\u064a \u0627\u0644\u0645\u062c\u0644\u0629 \u0627\u0644\u062f\u0648\u0644\u064a\u0629 \u0644\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0648\u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u060c \u0641\u0642\u062f \u0648\u062c\u062f \u0623\u0646 \u062d\u0644\u064a\u0628 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u0641\u0639\u0627\u0644 \u0645\u062b\u0644 \u0623\u064a \u0645\u0634\u0631\u0648\u0628 \u0631\u064a\u0627\u0636\u064a \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0625\u062c\u0645\u0627\u0644\u064a \u0646\u0627\u062a\u062c \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u062d\u062a\u0649 \u062a\u0623\u062e\u064a\u0631 \u0627\u0644\u0625\u0631\u0647\u0627\u0642.\u00a0\u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0647 \u0639\u0646\u062f\u0645\u0627 \u062a\u0628\u062f\u0623 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u060c \u0644\u0646 \u064a\u062a\u0639\u0628 \u062c\u0633\u0645\u0643 \u0628\u0633\u0631\u0639\u0629 \u0648\u0633\u062a\u0643\u0648\u0646 \u0644\u062f\u064a\u0647 \u0642\u062f\u0631\u0629 \u0623\u0643\u0628\u0631 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644.<\/span><\/p>\n<p><strong><span>16. \u0627\u0644\u0645\u0648\u0632:<\/span><\/strong><\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn1.sph.harvard.edu\/wp-content\/uploads\/sites\/30\/2018\/08\/bananas-1354785_1920-1200x800.jpg\" alt=\"\" \/><\/figure>\n<p><span>\u0627\u0644\u062e\u064a\u0627\u0631 \u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u064a\u0648\u0639\u064b\u0627 \u0644\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0644\u0627\u0639\u0628\u064a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u060c \u0644\u0627 \u064a\u0645\u0643\u0646\u0646\u0627 \u0625\u062e\u0631\u0627\u062c \u0627\u0644\u0645\u0648\u0632 \u0645\u0646 \u0627\u0644\u0642\u0627\u0626\u0645\u0629.\u00a0\u0648\u0630\u0644\u0643 \u0644\u0623\u0646 \u0627\u0644\u0645\u0648\u0632 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u062b\u0644\u0627\u062b\u0629 \u0623\u0646\u0648\u0627\u0639 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a: \u0627\u0644\u0641\u0631\u0643\u062a\u0648\u0632 \u0648\u0627\u0644\u0633\u0643\u0631\u0648\u0632 \u0648\u0627\u0644\u062c\u0644\u0648\u0643\u0648\u0632.\u00a0\u0647\u0630\u0647 \u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0644\u0647\u0627 \u0623\u0647\u0645\u064a\u0629 \u0642\u0635\u0648\u0649 \u0642\u0628\u0644 \u0648\u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u0644\u062a\u062f\u0631\u064a\u0628.\u00a0\u0644\u0627 \u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0645\u0648\u0632 \u0639\u0644\u0649 \u062f\u0647\u0648\u0646 \u0648\u062e\u0627\u0644\u064d \u0645\u0646 \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u0643\u0648\u0646\u0647 \u063a\u0646\u064a\u064b\u0627 \u0628\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647 \u0627\u0644\u0648\u062c\u0628\u0629 \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0627\u0644\u0645\u062b\u0627\u0644\u064a\u0629 \u0642\u0628\u0644 \u0648\u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/span><\/p>\n<p><strong><span>17. \u0627\u0644\u0639\u062f\u0633 \u0648\u0627\u0644\u062d\u0645\u0635:<\/span><\/strong><\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/food-images.files.bbci.co.uk\/food\/recipes\/spicy_lentils_and_71390_16x9.jpg\" alt=\"\" \/><\/figure>\n<p><span>\u0625\u0630\u0627 \u0643\u0646\u062a \u0646\u0628\u0627\u062a\u064a\u064b\u0627 \u062a\u062d\u0627\u0648\u0644 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u0641\u0625\u0646 \u0627\u0644\u0639\u062f\u0633 \u0648\u0627\u0644\u062d\u0645\u0635 \u0636\u0631\u0648\u0631\u064a\u0627\u0646 \u0644\u0643.\u00a0\u0647\u0630\u0627 \u0644\u0623\u0646\u0647\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062d\u0635\u0644 \u0639\u0644\u064a\u0647\u0627 \u0623\u062c\u0632\u0627\u0621 \u0645\u0636\u0627\u062f\u0629 \u0644\u0623\u0643\u0644 \u0627\u0644\u0644\u062d\u0648\u0645 \u0645\u0646 \u0645\u0635\u0627\u062f\u0631 \u063a\u064a\u0631 \u0646\u0628\u0627\u062a\u064a\u0629.<\/span><\/p>\n<p><span>18. \u0627\u0644\u0644\u0648\u0632: \u0627\u0644\u0644\u0648\u0632 \u0645\u0644\u064a\u0621 \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0647\u0640 \u0627\u0644\u0630\u064a \u064a\u0641\u064a\u062f \u0639\u0636\u0644\u0627\u062a\u0643.\u00a0\u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0648\u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639 \u0645\u0646 \u0627\u0644\u0645\u0639\u062a\u0627\u062f.\u00a0\u064a\u0639\u062a\u0628\u0631 \u0627\u0644\u0644\u0648\u0632 \u0623\u064a\u0636\u064b\u0627 \u0645\u0635\u062f\u0631\u064b\u0627 \u0631\u0627\u0626\u0639\u064b\u0627 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647 \u0648\u062c\u0628\u0627\u062a \u062e\u0641\u064a\u0641\u0629.<\/span><\/p>\n<p><strong><span>19. \u0627\u0644\u062c\u0631\u062c\u064a\u0631:<\/span><\/strong><\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/post.healthline.com\/wp-content\/uploads\/2020\/08\/watercress-health-benefits-1200x628-facebook-1200x628.jpg\" alt=\"\" \/><\/figure>\n<p><span>\u064a\u062d\u062a\u0648\u064a \u0627\u0644\u062c\u0631\u062c\u064a\u0631 \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a. \u064a\u0645\u0643\u0646\u0643 \u062a\u0636\u0645\u064a\u0646\u0647 \u0641\u064a \u0633\u0644\u0637\u062a\u0643.<\/span><\/p>\n<p><strong><span>20- \u0627\u0644\u062e\u064a\u0627\u0631:<\/span><\/strong><\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/cucumber-slice-royalty-free-image-153556336-1562870568.jpg?crop=1xw:0.74982xh;center,top&amp;resize=1200:*\" alt=\"\" \/><\/figure>\n<p><span>\u064a\u062d\u062a\u0648\u064a \u0627\u0644\u062e\u064a\u0627\u0631 \u0639\u0644\u0649 \u0627\u0644\u0633\u064a\u0644\u064a\u0643\u0627.\u00a0\u0627\u0644\u0633\u064a\u0644\u064a\u0643\u0627 \u0647\u064a \u0623\u062d\u062f \u0645\u0643\u0648\u0646\u0627\u062a \u0627\u0644\u0646\u0633\u064a\u062c \u0627\u0644\u0636\u0627\u0645 \u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647\u0627 \u063a\u0630\u0627\u0621 \u0631\u062e\u064a\u0635 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/span><\/p>\n<p><strong><span>21. \u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627:<\/span><\/strong><\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/static.onecms.io\/wp-content\/uploads\/sites\/35\/2020\/07\/16\/papaya-fb-2000.jpg\" alt=\"\" \/><\/figure>\n<p><span>\u062a\u062d\u062a\u0648\u064a \u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u0639\u0644\u0649 \u063a\u0631\u0627\u0621 \u0645\u0633\u0624\u0648\u0644 \u0639\u0646 \u062a\u0643\u0633\u064a\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u0633\u0647\u0644 \u0627\u0645\u062a\u0635\u0627\u0635\u0647\u0627.\u00a0\u064a\u0645\u0643\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u0643\u0641\u0627\u0643\u0647\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0623\u064a\u0636\u064b\u0627 \u062e\u0644\u0627\u0644 \u0627\u0644\u0646\u0647\u0627\u0631.\u00a0\u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u062a\u0646\u0627\u0648\u0644\u0647 \u0639\u0644\u0649 \u0634\u0643\u0644 \u0639\u0635\u064a\u0631 \u0645\u0639 \u0627\u0644\u0639\u0633\u0644.<\/span><\/p>\n<p><strong><span>22- \u0627\u0644\u0643\u0631\u0643\u0645:<\/span><\/strong><\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.cdnparenting.com\/articles\/2018\/06\/762961246-H.jpg\" alt=\"\" \/><\/figure>\n<p><span>\u0646\u0639\u0645 \u060c \u064a\u0639\u062f \u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u0647\u0646\u062f\u064a \u0627\u0644\u062e\u0627\u0631\u0642 \u0631\u0627\u0626\u0639\u064b\u0627 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.\u00a0\u0648\u0630\u0644\u0643 \u0644\u0623\u0646 \u0627\u0644\u0643\u0631\u0643\u0645 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0643\u0631\u0643\u0645\u064a\u0646 \u0627\u0644\u0630\u064a \u064a\u0639\u0632\u0632 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0625\u0635\u0644\u0627\u062d\u0647\u0627.\u00a0\u064a\u0645\u0643\u0646\u0643 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u0631\u0643\u0645 \u0641\u064a \u0637\u0639\u0627\u0645\u0643 \u0623\u0648 \u0645\u0639 \u0627\u0644\u062d\u0644\u064a\u0628.<\/span><\/p>\n<p><strong><span>23- \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646:<\/span><\/strong><\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/static.toiimg.com\/photo\/74281085.cms\" alt=\"\" \/><\/figure>\n<p><span>\u0643\u0645\u0627 \u0630\u0643\u0631\u0646\u0627 \u0633\u0627\u0628\u0642\u064b\u0627 \u060c \u064a\u062d\u062a\u0648\u064a \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0639\u0644\u0649 \u062f\u0647\u0648\u0646 \u0623\u062d\u0627\u062f\u064a\u0629 \u063a\u064a\u0631 \u0645\u0634\u0628\u0639\u0629.\u00a0\u0647\u0630\u0647 \u0627\u0644\u062f\u0647\u0648\u0646 \u062a\u0645\u0646\u0639 \u0627\u0646\u0647\u064a\u0627\u0631 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0645\u0641\u0627\u0635\u0644.\u00a0\u0628\u062e\u0644\u0627\u0641 \u0630\u0644\u0643 \u060c \u064a\u062d\u062a\u0648\u064a \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0623\u062d\u0645\u0627\u0636 \u0623\u0648\u0645\u064a\u063a\u0627 3 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u060c \u0648\u0627\u0644\u062a\u064a \u062a\u0639\u0632\u0632 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628.\u00a0\u064a\u062d\u062a\u0648\u064a \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u062e\u0635\u0627\u0626\u0635 \u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0622\u0644\u0627\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0623\u064a\u0636\u064b\u0627.<\/span><\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>\u0628\u064a\u0646\u0645\u0627 \u0642\u062f \u064a\u062e\u0628\u0631\u0643 \u0645\u062f\u0631\u0628 \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0623\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u0628\u0646\u0627\u0621 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