{"id":8988,"date":"2023-11-14T14:04:06","date_gmt":"2023-11-14T14:04:06","guid":{"rendered":"https:\/\/fitolympia.com\/?p=8988"},"modified":"2023-11-14T14:04:15","modified_gmt":"2023-11-14T14:04:15","slug":"11-reasons-why-you-should-eat-more-bananas","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/11-reasons-why-you-should-eat-more-bananas\/","title":{"rendered":"11 \u0623\u0633\u0628\u0627\u0628 \u0644\u0645\u0627\u0630\u0627 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0623\u0643\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0648\u0632"},"content":{"rendered":"<\/p>\n<p><strong>\u0627\u0644\u0645\u0648\u0632 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0631\u0627\u0628 \u0633\u064a\u0626\u0629 \u0645\u0646 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0634\u062c\u0639\u064a\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629. \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631\u064a\u0629\u060c \u062a\u0648\u0641\u0631 \u0647\u0630\u0647 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0627\u0633\u062a\u0648\u0627\u0626\u064a\u0629 \u0628\u0639\u0636 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u0625\u064a\u062c\u0627\u0628\u064a\u0629 \u0639\u0644\u0649 \u0645\u062d\u0645\u0644 \u0627\u0644\u062c\u062f.<\/strong><\/p>\n<p>\u0627\u0644\u0645\u0648\u0632 \u0635\u062d\u064a \u0644\u0644\u063a\u0627\u064a\u0629 \u0648\u0644\u0630\u064a\u0630.<\/p>\n<p>\u0623\u0646\u0647\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0648\u0644\u0647\u0627 \u0641\u0648\u0627\u0626\u062f \u0644\u0644\u0647\u0636\u0645 \u0648\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628\u00a0<a href=\"https:\/\/authoritynutrition.com\/how-to-lose-weight-as-fast-as-possible\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646.<\/a><\/p>\n<p>\u0648\u0628\u0635\u0631\u0641 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u0643\u0648\u0646\u0647\u0627 \u0645\u063a\u0630\u064a\u0629 \u062c\u062f\u0627\u060c \u0641\u0647\u064a \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0645\u0631\u064a\u062d\u0629 \u0644\u0644\u063a\u0627\u064a\u0629.<\/p>\n<p>\u0641\u064a\u0645\u0627 \u064a\u0644\u064a 11 \u0641\u0627\u0626\u062f\u0629 \u0635\u062d\u064a\u0629 \u0645\u0646 \u0627\u0644\u0645\u0648\u0632 \u0627\u0644\u062a\u064a \u062a\u062f\u0639\u0645\u0647\u0627 \u0627\u0644\u0628\u062d\u0648\u062b \u0627\u0644\u0639\u0644\u0645\u064a\u0629.<\/p>\n<p><strong>1. \u0627\u0644\u0645\u0648\u0632 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0647\u0627\u0645\u0629<\/strong><\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/271\/271157\/bananas-chopped-up-in-a-bowl.jpg\" alt=\"\" \/><\/figure>\n<p>\u0627\u0644\u0645\u0648\u0632 \u0647\u064a \u0645\u0646 \u0628\u064a\u0646\u00a0<a href=\"https:\/\/authoritynutrition.com\/is-fruit-good-or-bad-for-your-health\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u0641\u0648\u0627\u0643\u0647<\/a>\u00a0\u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u0639\u0628\u064a\u0629 \u0639\u0644\u0649 \u0648\u062c\u0647 \u0627\u0644\u0623\u0631\u0636.<\/p>\n<p>\u0627\u0644\u0623\u0635\u0644\u064a \u0625\u0644\u0649 \u062c\u0646\u0648\u0628 \u0634\u0631\u0642 \u0622\u0633\u064a\u0627\u060c \u0648\u062a\u0632\u0631\u0639 \u0627\u0644\u0622\u0646 \u0641\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u0623\u0643\u062b\u0631 \u062f\u0641\u0626\u0627 \u0645\u0646 \u0627\u0644\u0639\u0627\u0644\u0645.<\/p>\n<p>\u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0645\u0648\u0632 \u0627\u0644\u0645\u062a\u0627\u062d\u0629\u060c \u0648\u0627\u0644\u062a\u064a \u062a\u062e\u062a\u0644\u0641 \u0641\u064a \u0627\u0644\u0644\u0648\u0646 \u0648\u0627\u0644\u062d\u062c\u0645 \u0648\u0627\u0644\u0634\u0643\u0644. \u0627\u0644\u0646\u0648\u0639 \u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u064a\u0648\u0639\u0627 \u0647\u0648 \u0627\u0644\u0645\u0648\u0632 \u0627\u0644\u0623\u0635\u0641\u0631\u060c \u0627\u0644\u0630\u064a \u0647\u0648 \u0623\u062e\u0636\u0631 \u0639\u0646\u062f\u0645\u0627 \u063a\u064a\u0631 \u0645\u064f\u0636\u064e\u064a.<\/p>\n<p><strong>\u0647\u0630\u0627 \u0647\u0648 \u0645\u0627 \u0627\u0644\u0645\u0648\u0632 \u0627\u0644\u0646\u0627\u0636\u062c\u0629 \u0639\u0627\u062f\u0629 \u0645\u0627 \u062a\u0628\u062f\u0648:<\/strong><\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/assets.rebelmouse.io\/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy82NDc1MzkwL29yaWdpbi5qcGciLCJleHBpcmVzX2F0IjoxNjEzOTU2NjQ2fQ.7U_dh2DIap0d8oaJPPoEZu_hTIUTM-rEVIuyK9N4uTo\/img.jpg?quality=80&amp;width=620\" alt=\"\" \/><\/figure>\n<p>\u0627\u0644\u0645\u0648\u0632 \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646. \u0641\u0647\u064a \u0645\u0646\u062e\u0641\u0636\u0629 \u0641\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0648\u0627\u0631\u062a\u0641\u0627\u0639 \u0641\u064a \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0648\u0642\u062f \u064a\u0643\u0648\u0646 \u0644\u0647\u0627 \u0622\u062b\u0627\u0631 \u0627\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u0634\u0647\u064a\u0629.<\/p>\n<p>\u0627\u0644\u0645\u0648\u0632 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u0644\u0627 \u0628\u0623\u0633 \u0628\u0647\u0627 \u0645\u0646\u00a0<a href=\"https:\/\/authoritynutrition.com\/why-is-fiber-good-for-you\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u0623\u0644\u064a\u0627\u0641<\/a>\u060c \u0641\u0636\u0644\u0627 \u0639\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0643\u0633\u062f\u0629. \u0648\u0627\u062d\u062f \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u062d\u062c\u0645 \u0627\u0644\u0645\u0648\u0632 (118 \u063a\u0631\u0627\u0645) \u064a\u062d\u062a\u0648\u064a \u0623\u064a\u0636\u0627\u00a0<a href=\"https:\/\/authoritynutrition.com\/foods\/bananas\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0639\u0644\u0649<\/a>\u00a0:<\/p>\n<ul>\n<li><strong>\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645:<\/strong>\u00a09 \u0641\u064a \u0627\u0644\u0645\u0626\u0629 \u0645\u0646 RDI.<\/li>\n<li><strong>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 B6:<\/strong>\u00a033 \u0641\u064a \u0627\u0644\u0645\u0626\u0629 \u0645\u0646 RDI.<\/li>\n<li><strong>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 C:<\/strong>\u00a011 \u0641\u064a \u0627\u0644\u0645\u0626\u0629 \u0645\u0646 RDI.<\/li>\n<li><strong>\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645:<\/strong>\u00a08 \u0641\u064a \u0627\u0644\u0645\u0626\u0629 \u0645\u0646 RDI.<\/li>\n<li><strong>\u0627\u0644\u0646\u062d\u0627\u0633:<\/strong>\u00a010 \u0641\u064a \u0627\u0644\u0645\u0626\u0629 \u0645\u0646 RDI.<\/li>\n<li><strong>\u0627\u0644\u0645\u0646\u063a\u0646\u064a\u0632:<\/strong>\u00a014 \u0641\u064a \u0627\u0644\u0645\u0626\u0629 \u0645\u0646 RDI.<\/li>\n<li><strong>\u0635\u0627\u0641\u064a \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a:<\/strong>\u00a024 \u063a\u0631\u0627\u0645\u0627.<\/li>\n<li><strong>\u0627\u0644\u0623\u0644\u064a\u0627\u0641:<\/strong>\u00a03.1 \u063a\u0631\u0627\u0645.<\/li>\n<li><strong>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646:<\/strong>\u00a01.3 \u063a\u0631\u0627\u0645.<\/li>\n<li><strong>\u0627\u0644\u062f\u0647\u0648\u0646:<\/strong>\u00a00.4 \u063a\u0631\u0627\u0645.<\/li>\n<\/ul>\n<p>\u0643\u0644 \u0645\u0648\u0632 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u062d\u0648\u0627\u0644\u064a 105\u00a0<a href=\"https:\/\/authoritynutrition.com\/how-many-calories-per-day\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/a>\u00a0\u0648\u064a\u062a\u0643\u0648\u0646 \u0645\u0646\u00a0<a href=\"https:\/\/authoritynutrition.com\/how-much-water-should-you-drink-per-day\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u0645\u0627\u0621<\/a>\u00a0<a href=\"https:\/\/authoritynutrition.com\/how-many-carbs-per-day-to-lose-weight\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/a>. \u0627\u0644\u0645\u0648\u0632 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0642\u0644\u064a\u0644 \u062c\u062f\u0627 \u0645\u0646\u00a0<a href=\"https:\/\/authoritynutrition.com\/how-much-protein-per-day\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/a>\u00a0\u0648\u062a\u0642\u0631\u064a\u0628\u0627 \u0644\u0627 \u0627\u0644\u062f\u0647\u0648\u0646.<\/p>\n<p>\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0641\u064a \u063a\u064a\u0631 \u0646\u0627\u0636\u062c\u0629 (\u0627\u0644\u0623\u062e\u0636\u0631) \u0627\u0644\u0645\u0648\u0632 \u062a\u062a\u0643\u0648\u0646 \u0641\u064a \u0645\u0639\u0638\u0645\u0647\u0627 \u0645\u0646 \u0627\u0644\u0646\u0634\u0627 \u0648\u0627\u0644\u0646\u0634\u0627 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u060c \u0648\u0644\u0643\u0646 \u0645\u0639 \u0646\u0636\u062c \u0627\u0644\u0645\u0648\u0632\u060c \u0648\u0627\u0644\u0646\u0634\u0627 \u064a\u062a\u062d\u0648\u0644 \u0625\u0644\u0649\u00a0<a href=\"https:\/\/authoritynutrition.com\/10-disturbing-reasons-why-sugar-is-bad\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u0633\u0643\u0631<\/a>\u00a0(\u0627\u0644\u062c\u0644\u0648\u0643\u0648\u0632\u060c\u00a0<a href=\"https:\/\/authoritynutrition.com\/why-is-fructose-bad-for-you\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u0641\u0631\u0643\u062a\u0648\u0632<\/a>\u00a0\u0648\u0627\u0644\u0633\u0643\u0631\u0648\u0632).<\/p>\n<p><strong>\u062e\u0644\u0627\u0635\u0629 \u0627\u0644\u0642\u0648\u0644:<\/strong>\u00a0\u0627\u0644\u0645\u0648\u0632 \u063a\u0646\u064a \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0648\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629. \u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0645\u0648\u0632 \u0645\u062a\u0648\u0633\u0637 \u0627\u0644\u062d\u062c\u0645 \u0639\u0644\u0649 \u062d\u0648\u0627\u0644\u064a 105 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629.<\/p>\n<p><strong>2. \u0627\u0644\u0645\u0648\u0632 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062a\u064a \u0627\u0639\u062a\u062f\u0627\u0644 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645<\/strong><\/p>\n<p>\u0627\u0644\u0645\u0648\u0632 \u063a\u0646\u064a \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u064a\u0633\u0645\u0649 \u0627\u0644\u0628\u0643\u062a\u064a\u0646 \u060c \u0648\u0627\u0644\u0630\u064a \u064a\u0639\u0637\u064a \u0627\u0644\u0644\u062d\u0645 \u0634\u0643\u0644\u0647 \u0627\u0644\u0647\u064a\u0643\u0644\u064a .<\/p>\n<p>\u0627\u0644\u0645\u0648\u0632 \u063a\u064a\u0631 \u0627\u0644\u0645\u064f\u0628\u064e\u062a\u0650\u064a \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649\u00a0<a href=\"https:\/\/authoritynutrition.com\/resistant-starch-101\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0646\u0634\u0627 \u0645\u0642\u0627\u0648\u0645<\/a>\u060c \u0648\u0627\u0644\u0630\u064a \u064a\u0639\u0645\u0644 \u0645\u062b\u0644 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u0648\u064a\u0647\u0631\u0628 \u0645\u0646 \u0627\u0644\u0647\u0636\u0645.<\/p>\n<p>\u0643\u0644 \u0645\u0646 \u0627\u0644\u0628\u0643\u062a\u064a\u0646 \u0648\u0627\u0644\u0646\u0634\u0627 \u0627\u0644\u0645\u0642\u0627\u0648\u0645 \u0642\u062f \u064a\u062e\u0641\u0641 \u0645\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0628\u0639\u062f \u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0637\u0639\u0627\u0645 \u0648\u064a\u0642\u0644\u0644 \u0627\u0644\u0634\u0647\u064a\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0625\u0628\u0637\u0627\u0621 \u0625\u0641\u0631\u0627\u063a \u0627\u0644\u0645\u0639\u062f\u0629.<\/p>\n<p>\u0648\u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643\u060c \u0641\u0625\u0646 \u0627\u0644\u0645\u0648\u0632 \u0623\u064a\u0636\u0627\u064b \u064a\u062d\u062a\u0644 \u0645\u0631\u062a\u0628\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0625\u0644\u0649 \u0645\u062a\u0648\u0633\u0637\u0629 \u0641\u064a \u0645\u0624\u0634\u0631 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645\u060c \u0648\u0647\u0648 \u0645\u0642\u064a\u0627\u0633 (\u0645\u0646 0 \u0625\u0644\u0649 100) \u0644\u0645\u062f\u0649 \u0633\u0631\u0639\u0629 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0644\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645.<\/p>\n<p>\u062a\u0628\u0644\u063a \u0642\u064a\u0645\u0629 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0644\u0644\u0645\u0648\u0632 \u063a\u064a\u0631 \u0627\u0644\u0646\u0627\u0636\u062c \u062d\u0648\u0627\u0644\u064a 30 \u060c \u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0627\u0644\u0645\u0648\u0632 \u0627\u0644\u0646\u0627\u0636\u062c \u064a\u062d\u062a\u0644 \u0627\u0644\u0645\u0631\u062a\u0628\u0629 \u062d\u0648\u0627\u0644\u064a 60. \u0645\u062a\u0648\u0633\u0637 \u0642\u064a\u0645\u0629 \u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u0648\u0632 \u0647\u0648 51 .<\/p>\n<p>\u0648\u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646 \u0627\u0644\u0645\u0648\u0632 \u0644\u0627 \u064a\u0646\u0628\u063a\u064a \u0623\u0646 \u064a\u0633\u0628\u0628 \u0627\u0631\u062a\u0641\u0627\u0639\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u0641\u064a \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0641\u064a \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0627\u0644\u0623\u0635\u062d\u0627\u0621.<\/p>\n<p>\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0642\u062f \u0644\u0627 \u064a\u0646\u0637\u0628\u0642 \u0647\u0630\u0627\u00a0<a href=\"https:\/\/authoritynutrition.com\/low-carb-diet-for-diabetes\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0639\u0644\u0649 \u0645\u0631\u0636\u0649 \u0627\u0644\u0633\u0643\u0631\u064a<\/a>\u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0646\u0628\u063a\u064a \u062a\u062c\u0646\u0628 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0648\u0632 \u0646\u0636\u062c\u062a \u062c\u064a\u062f\u0627 \u0648\u0631\u0635\u062f \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0628\u0639\u0646\u0627\u064a\u0629 \u0639\u0646\u062f\u0645\u0627 \u064a\u0641\u0639\u0644\u0648\u0646 \u0630\u0644\u0643.<\/p>\n<p><strong>\u062e\u0644\u0627\u0635\u0629 \u0627\u0644\u0642\u0648\u0644:<\/strong>\u00a0\u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0645\u0648\u0632 \u0639\u0644\u0649 \u0639\u0646\u0627\u0635\u0631 \u063a\u0630\u0627\u0626\u064a\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0639\u062a\u062f\u0627\u0644 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0628\u0639\u062f \u0627\u0644\u0648\u062c\u0628\u0627\u062a. \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u0642\u062f \u062a\u0642\u0644\u0644 \u0627\u0644\u0634\u0647\u064a\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0625\u0628\u0637\u0627\u0621 \u0625\u0641\u0631\u0627\u063a \u0627\u0644\u0645\u0639\u062f\u0629.<\/p>\n<p><strong>3. \u0627\u0644\u0645\u0648\u0632 \u0642\u062f \u064a\u062d\u0633\u0646 \u0635\u062d\u0629 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a<\/strong><\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.boldsky.com\/img\/2018\/01\/coverimage-18-1516283249.jpg\" alt=\"\" \/><\/figure>\n<p>\u0648\u0642\u062f \u062a\u0645 \u0631\u0628\u0637 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0628\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0647\u0636\u0645.<\/p>\n<p>\u0627\u0644\u0645\u0648\u0632 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u062d\u062c\u0645 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u062d\u0648\u0627\u0644\u064a 3 \u063a\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644 \u0627\u0644\u0645\u0648\u0632 \u0645\u0635\u062f\u0631\u0627 \u062c\u064a\u062f\u0627 \u0625\u0644\u0649 \u062d\u062f \u0645\u0627 \u0627\u0644\u0623\u0644\u064a\u0627\u0641.<\/p>\n<p>\u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0645\u0648\u0632 \u0628\u0634\u0643\u0644 \u0631\u0626\u064a\u0633\u064a \u0639\u0644\u0649 \u0646\u0648\u0639\u064a\u0646 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641:<\/p>\n<ul>\n<li><strong>\u0627\u0644\u0628\u0643\u062a\u064a\u0646:<\/strong>\u00a0\u0627\u0644\u0646\u0642\u0635\u0627\u0646 \u0645\u0639 \u0646\u0636\u062c \u0627\u0644\u0645\u0648\u0632.<\/li>\n<li><strong>\u0627\u0644\u0646\u0634\u0627 \u0627\u0644\u0645\u0642\u0627\u0648\u0645:<\/strong>\u00a0\u0648\u062c\u062f\u062a \u0641\u064a \u0627\u0644\u0645\u0648\u0632 \u063a\u064a\u0631 \u0645\u064f\u0646\u064e\u0627\u0633\u064a\u0628.<\/li>\n<\/ul>\n<p>\u0627\u0644\u0646\u0634\u0627 \u0627\u0644\u0645\u0642\u0627\u0648\u0645 \u064a\u0647\u0631\u0628 \u0645\u0646 \u0627\u0644\u0647\u0636\u0645 \u0648\u064a\u0646\u062a\u0647\u064a \u0641\u064a \u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u0627\u0644\u063a\u0644\u064a\u0638\u0629\u060c \u062d\u064a\u062b \u064a\u0635\u0628\u062d \u0627\u0644\u063a\u0630\u0627\u0621\u00a0<a href=\"https:\/\/authoritynutrition.com\/probiotics-101\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0644\u0628\u0643\u062a\u064a\u0631\u064a\u0627 \u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u0627\u0644\u0645\u0641\u064a\u062f\u0629.<\/a><\/p>\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u062a\u0642\u062a\u0631\u062d \u0628\u0639\u0636 \u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0623\u0646 \u0627\u0644\u0628\u0643\u062a\u064a\u0646 \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u062d\u0645\u0627\u064a\u0629 \u0645\u0646 \u0633\u0631\u0637\u0627\u0646 \u0627\u0644\u0642\u0648\u0644\u0648\u0646.<\/p>\n<p><strong>\u062e\u0644\u0627\u0635\u0629 \u0627\u0644\u0642\u0648\u0644:<\/strong>\u00a0\u0627\u0644\u0645\u0648\u0632 \u063a\u0646\u064a \u0625\u0644\u0649 \u062d\u062f \u0645\u0627 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0646\u0634\u0627 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u060c \u0627\u0644\u0630\u064a \u0642\u062f \u064a\u063a\u0630\u064a \u0628\u0643\u062a\u064a\u0631\u064a\u0627 \u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u0627\u0644\u0648\u062f\u064a\u0629 \u0648\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u062d\u0645\u0627\u064a\u0629 \u0645\u0646 \u0633\u0631\u0637\u0627\u0646 \u0627\u0644\u0642\u0648\u0644\u0648\u0646.<\/p>\n<p><strong>4. \u0627\u0644\u0645\u0648\u0632 \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0645\u0639 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646<\/strong><\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/bellyfatzone.com\/wp-content\/uploads\/2020\/03\/eating-bananas-to-lose-weight-8183-2.jpg\" alt=\"\" \/><\/figure>\n<p>\u0644\u0645 \u062a\u062e\u062a\u0628\u0631 \u0623\u064a \u062f\u0631\u0627\u0633\u0629 \u0622\u062b\u0627\u0631 \u0627\u0644\u0645\u0648\u0632 \u0645\u0628\u0627\u0634\u0631\u0629 \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0627\u0644\u0645\u0648\u0632 \u0644\u062f\u064a\u0647\u0627 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u064a\u0632\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0646\u0628\u063a\u064a \u0623\u0646 \u062a\u062c\u0639\u0644 \u0645\u0646\u0647\u0645\u00a0<a href=\"https:\/\/authoritynutrition.com\/20-most-weight-loss-friendly-foods\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u063a\u0630\u0627\u0621 \u0648\u062f\u064a\u0629 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646<\/a>.<\/p>\n<p>\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\u060c \u0627\u0644\u0645\u0648\u0632 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0639\u062f\u062f \u0642\u0644\u064a\u0644 \u0646\u0633\u0628\u064a\u0627 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u064a\u062d\u062a\u0648\u064a \u0645\u062a\u0648\u0633\u0637 \u0627\u0644\u0645\u0648\u0632 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0632\u064a\u062f \u0642\u0644\u064a\u0644\u0627\u064b \u0639\u0646 100 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0648\u0645\u0639 \u0630\u0644\u0643 \u0641\u0647\u0648 \u0623\u064a\u0636\u0627\u064b \u0645\u063a\u0630\u064d \u062c\u062f\u0627\u064b\u00a0<a href=\"https:\/\/authoritynutrition.com\/15-incredibly-filling-foods\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0648\u0645\u0644\u0626.<\/a><\/p>\n<p>\u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641. \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0648\u0642\u062f \u062a\u0645 \u0631\u0628\u0637 \u0645\u0631\u0627\u0631\u0627 \u0648\u062a\u0643\u0631\u0627\u0631\u0627 \u0645\u0639 \u0627\u0646\u062e\u0641\u0627\u0636 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646.<\/p>\n<p>\u0648\u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643\u060c \u064a\u062a\u0645 \u0645\u0639\u0628\u0623\u0629 \u0627\u0644\u0645\u0648\u0632 \u063a\u064a\u0631 \u0645\u064f\u0646\u0652\u0636\u0650\u0631 \u0645\u0639 \u0627\u0644\u0646\u0634\u0627 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u060c \u0644\u0630\u0644\u0643 \u0641\u0625\u0646\u0647\u0627 \u062a\u0645\u064a\u0644 \u0625\u0644\u0649 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u0644\u0621 \u062c\u062f\u0627\u064b \u0648\u0642\u062f \u062a\u0642\u0644\u0644 \u0645\u0646 \u0634\u0647\u064a\u062a\u0643.<\/p>\n<p><strong>\u062e\u0644\u0627\u0635\u0629 \u0627\u0644\u0642\u0648\u0644:<\/strong>\u00a0\u0627\u0644\u0645\u0648\u0632 \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646. \u0641\u0647\u064a \u0645\u0646\u062e\u0641\u0636\u0629 \u0641\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0648\u0627\u0631\u062a\u0641\u0627\u0639 \u0641\u064a \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0648\u0642\u062f \u064a\u0643\u0648\u0646 \u0644\u0647\u0627 \u0622\u062b\u0627\u0631 \u0627\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u0634\u0647\u064a\u0629.<\/p>\n<p><strong>5. \u0627\u0644\u0645\u0648\u0632 \u0642\u062f \u062a\u062f\u0639\u0645 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628<\/strong><\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/post.healthline.com\/wp-content\/uploads\/2020\/09\/3166-holding_banana-1296x728-header-1200x628.jpg\" alt=\"\" \/><\/figure>\n<p>\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0647\u0648 \u0645\u0639\u062f\u0646 \u0636\u0631\u0648\u0631\u064a \u0644\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628\u060c \u0648\u062e\u0627\u0635\u0629 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0636\u063a\u0637 \u0627\u0644\u062f\u0645.<\/p>\n<p>\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0647\u0645\u064a\u062a\u0647\u060c \u0641\u0625\u0646 \u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0627\u0633 \u0644\u0627 \u064a\u062d\u0635\u0644\u0648\u0646 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0641\u064a \u0646\u0638\u0627\u0645\u0647\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/p>\n<p>\u0627\u0644\u0645\u0648\u0632 \u0645\u0635\u062f\u0631 \u063a\u0630\u0627\u0626\u064a \u0643\u0628\u064a\u0631 \u0644\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645. \u064a\u062d\u062a\u0648\u064a \u0645\u0648\u0632 \u0645\u062a\u0648\u0633\u0637 \u0627\u0644\u062d\u062c\u0645 \u0648\u0627\u062d\u062f (118 \u062c\u0631\u0627\u0645) \u0639\u0644\u0649 9 \u0641\u064a \u0627\u0644\u0645\u0627\u0626\u0629 \u0645\u0646 RDI.<\/p>\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u063a\u0646\u064a \u0628\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0641\u064a \u062e\u0641\u0636 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645\u060c \u0648\u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0646\u0627\u0648\u0644\u0648\u0646 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0644\u062f\u064a\u0647\u0645 \u062e\u0637\u0631 \u0623\u0642\u0644 \u0628\u0646\u0633\u0628\u0629 27 \u0641\u064a \u0627\u0644\u0645\u0626\u0629 \u0644\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628.<\/p>\n<p>\u0648\u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643\u060c \u0627\u0644\u0645\u0648\u0632 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u0644\u0627\u0626\u0642\u0629 \u0645\u0646 \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645\u060c \u0648\u0647\u0648 \u0623\u0645\u0631 \u0645\u0647\u0645 \u0623\u064a\u0636\u0627 \u0644\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 .<\/p>\n<p><strong>\u062e\u0644\u0627\u0635\u0629 \u0627\u0644\u0642\u0648\u0644:<\/strong>\u00a0\u0627\u0644\u0645\u0648\u0632 \u0645\u0635\u062f\u0631 \u063a\u0630\u0627\u0626\u064a \u062c\u064a\u062f \u0644\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645\u060c \u0648\u0647\u0645\u0627 \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0639\u062a\u0628\u0631 \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628.<\/p>\n<p><strong>6. \u0627\u0644\u0645\u0648\u0632 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u0642\u0648\u064a\u0629<\/strong><\/p>\n<p>\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0647\u064a \u0645\u0635\u0627\u062f\u0631 \u0645\u0645\u062a\u0627\u0632\u0629 \u0644\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0648\u0627\u0644\u0645\u0648\u0632 \u0644\u064a\u0633\u062a \u0627\u0633\u062a\u062b\u0646\u0627\u0621.<\/p>\n<p>\u0623\u0646\u0647\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0639\u062f\u0629 \u0623\u0646\u0648\u0627\u0639 \u0645\u0646 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u0642\u0648\u064a\u0629\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643\u00a0<a href=\"https:\/\/en.wikipedia.org\/wiki\/Dopamine\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u062f\u0648\u0628\u0627\u0645\u064a\u0646<\/a>\u00a0<a href=\"https:\/\/en.wikipedia.org\/wiki\/Catechin\" target=\"_blank\" rel=\"noreferrer noopener\">\u0648\u0627\u0644catechins<\/a>.<\/p>\n<p>\u0648\u0642\u062f \u062a\u0645 \u0631\u0628\u0637 \u0647\u0630\u0647 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0643\u0633\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629, \u0645\u062b\u0644 \u0627\u0646\u062e\u0641\u0627\u0636 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u062a\u0646\u0643\u0633\u064a\u0629.<\/p>\n<p>\u0648\u0645\u0639 \u0630\u0644\u0643, \u0647\u0648 \u0633\u0648\u0621 \u0641\u0647\u0645 \u0634\u0627\u0626\u0639 \u0623\u0646 \u0627\u0644\u062f\u0648\u0628\u0627\u0645\u064a\u0646 \u0645\u0646 \u0627\u0644\u0645\u0648\u0632 \u0628\u0645\u062b\u0627\u0628\u0629 \u0645\u0627\u062f\u0629 \u0643\u064a\u0645\u064a\u0627\u0626\u064a\u0629 \u064a\u0634\u0639\u0631 \u062c\u064a\u062f\u0629 \u0641\u064a \u0627\u0644\u062f\u0645\u0627\u063a.<\/p>\n<p>\u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u060c \u0627\u0644\u062f\u0648\u0628\u0627\u0645\u064a\u0646 \u0645\u0646 \u0627\u0644\u0645\u0648\u0632 \u0644\u0627 \u064a\u0639\u0628\u0631 \u062d\u0627\u062c\u0632 \u0627\u0644\u062f\u0645 \u0641\u064a \u0627\u0644\u062f\u0645\u0627\u063a. \u0627\u0646\u0647\u0627 \u0628\u0628\u0633\u0627\u0637\u0629 \u0628\u0645\u062b\u0627\u0628\u0629 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u0642\u0648\u064a\u0629 \u0628\u062f\u0644\u0627 \u0645\u0646 \u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0623\u0648 \u0627\u0644\u0645\u0632\u0627\u062c.<\/p>\n<p><strong>\u062e\u0644\u0627\u0635\u0629 \u0627\u0644\u0642\u0648\u0644:<\/strong>\u00a0\u0627\u0644\u0645\u0648\u0632 \u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0643\u0633\u062f\u0629\u060c \u0648\u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u0623\u0636\u0631\u0627\u0631 \u0627\u0644\u0646\u0627\u062c\u0645\u0629 \u0639\u0646 \u0627\u0644\u062c\u0630\u0648\u0631 \u0627\u0644\u062d\u0631\u0629 \u0648\u0627\u0644\u062d\u062f \u0645\u0646 \u062e\u0637\u0631 \u0628\u0639\u0636 \u0627\u0644\u0623\u0645\u0631\u0627\u0636.<\/p>\n<p><strong>7. \u0627\u0644\u0645\u0648\u0632 \u0642\u062f \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0634\u0639\u0648\u0631 \u0623\u0643\u062b\u0631 \u0643\u0627\u0645\u0644\u0629<\/strong><\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/post.healthline.com\/wp-content\/uploads\/2020\/08\/bananas-bunch-fruit-1200x628-facebook-1200x628.jpg\" alt=\"\" \/><\/figure>\n<p>\u0627\u0644\u0646\u0634\u0627 \u0627\u0644\u0645\u0642\u0627\u0648\u0645 \u0647\u0648 \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u063a\u064a\u0631 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0647\u0636\u0645 \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0627\u0644\u0645\u0648\u0632 \u063a\u064a\u0631 \u0627\u0644\u0645\u064f\u0646\u0645\u0651\u0649\u060c \u0627\u0644\u0630\u064a \u064a\u0639\u0645\u0644 \u0646\u0648\u0639\u064b\u0627 \u0645\u0627 \u0645\u062b\u0644 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645.<\/p>\n<p>\u0643\u0642\u0627\u0639\u062f\u0629 \u0639\u0627\u0645\u0629 \u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u0642\u062f\u064a\u0631 \u0623\u0646\u0647 \u0643\u0644\u0645\u0627 \u0643\u0627\u0646\u062a \u0627\u0644\u0645\u0648\u0632 \u0623\u0643\u062b\u0631 \u062e\u0636\u0631\u0629 \u060c \u0643\u0644\u0645\u0627 \u0627\u0631\u062a\u0641\u0639\u062a \u0643\u0645\u064a\u0629 \u0627\u0644\u0646\u0634\u0627 \u0627\u0644\u0645\u0642\u0627\u0648\u0645 \u0627\u0644\u0630\u064a \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u064a\u0647.<\/p>\n<p>\u0645\u0646 \u0646\u0627\u062d\u064a\u0629 \u0623\u062e\u0631\u0649\u060c \u0627\u0644\u0645\u0648\u0632 \u0627\u0644\u0646\u0627\u0636\u062c (\u0627\u0644\u0623\u0635\u0641\u0631) \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u0645\u064a\u0627\u062a \u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u0646\u0634\u0627 \u0627\u0644\u0645\u0642\u0627\u0648\u0645 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0625\u062c\u0645\u0627\u0644\u064a\u0629\u060c \u0648\u0644\u0643\u0646 \u0643\u0645\u064a\u0627\u062a \u0623\u0639\u0644\u0649 \u0646\u0633\u0628\u064a\u0627 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646.<\/p>\n<p>\u0648\u0642\u062f \u062b\u0628\u062a \u0623\u0646 \u0643\u0644\u0627 \u0645\u0646 \u0627\u0644\u0628\u0643\u062a\u064a\u0646 \u0648\u0627\u0644\u0646\u0634\u0627 \u0627\u0644\u0645\u0642\u0627\u0648\u0645 \u0644\u0647 \u0622\u062b\u0627\u0631 \u062a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0634\u0647\u064a\u0629 \u0648\u064a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0627\u0645\u062a\u0644\u0627\u0621 \u0628\u0639\u062f \u0627\u0644\u0648\u062c\u0628\u0627\u062a.<\/p>\n<p><strong>\u062e\u0644\u0627\u0635\u0629 \u0627\u0644\u0642\u0648\u0644:<\/strong>\u00a0\u0627\u0644\u0645\u0648\u0632 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u0645\u064a\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0646\u0634\u0627 \u0627\u0644\u0645\u0642\u0627\u0648\u0645 \u0623\u0648 \u0627\u0644\u0628\u0643\u062a\u064a\u0646\u060c \u0627\u0639\u062a\u0645\u0627\u062f\u0627 \u0639\u0644\u0649 \u0627\u0644\u0646\u0636\u062c. \u0643\u0644\u0627\u0647\u0645\u0627 \u0642\u062f \u064a\u0642\u0644\u0644 \u0627\u0644\u0634\u0647\u064a\u0629 \u0648\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0625\u0628\u0642\u0627\u0621 \u0644\u0643\u0645 \u0627\u0644\u0643\u0627\u0645\u0644.<\/p>\n<p><strong>8. \u0627\u0644\u0645\u0648\u0632 \u063a\u064a\u0631 \u0627\u0644\u0641\u0626\u0629 \u0642\u062f \u064a\u062d\u0633\u0646 \u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646<\/strong><\/p>\n<p><a href=\"https:\/\/authoritynutrition.com\/insulin-and-insulin-resistance\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646<\/a>\u00a0\u0647\u064a \u0639\u0627\u0645\u0644 \u062e\u0637\u0631 \u0631\u0626\u064a\u0633\u064a \u0644\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0623\u0643\u062b\u0631 \u062e\u0637\u0648\u0631\u0629 \u0641\u064a \u0627\u0644\u0639\u0627\u0644\u0645\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0639 2.<\/p>\n<p>\u0648\u0642\u062f \u0623\u0638\u0647\u0631\u062a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 15-30 \u063a\u0631\u0627\u0645\u0627 \u0645\u0646 \u0627\u0644\u0646\u0634\u0627 \u0627\u0644\u0645\u0642\u0627\u0648\u0645 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0648\u0627\u062d\u062f \u0642\u062f \u064a\u062d\u0633\u0646 \u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646 \u0628\u0646\u0633\u0628\u0629 33-50 \u0641\u064a \u0627\u0644\u0645\u0626\u0629\u060c \u0641\u064a \u0623\u0642\u0644 \u0645\u0646 4 \u0623\u0633\u0627\u0628\u064a\u0639.<\/p>\n<p>\u0627\u0644\u0645\u0648\u0632 \u063a\u064a\u0631 \u0627\u0644\u0645\u064f\u0628\u064e\u0631\u0651\u0649 \u0647\u0648 \u0645\u0635\u062f\u0631 \u0643\u0628\u064a\u0631 \u0644\u0644\u0646\u0634\u0627 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646.<\/p>\n<p>\u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0641\u0625\u0646 \u0633\u0628\u0628 \u0647\u0630\u0647 \u0627\u0644\u0622\u062b\u0627\u0631 \u063a\u064a\u0631 \u0645\u0641\u0647\u0648\u0645\u0629 \u062c\u064a\u062f\u0627 \u0648\u0644\u064a\u0633 \u0643\u0644 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0645\u062a\u0641\u0642\u0629 \u0639\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u0645\u0633\u0623\u0644\u0629.<\/p>\n<p><strong>\u062e\u0644\u0627\u0635\u0629 \u0627\u0644\u0642\u0648\u0644:<\/strong>\u00a0\u0627\u0644\u0645\u0648\u0632 \u063a\u064a\u0631 \u0627\u0644\u0631\u064a\u0645\u064a \u0645\u0635\u062f\u0631 \u062c\u064a\u062f \u0644\u0644\u0646\u0634\u0627 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u060c \u0648\u0627\u0644\u0630\u064a \u0642\u062f \u064a\u062d\u0633\u0646 \u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0647\u0646\u0627\u0643 \u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0628\u062d\u0648\u062b.<\/p>\n<p><strong>9. \u0627\u0644\u0645\u0648\u0632 \u0642\u062f \u064a\u062d\u0633\u0646 \u0635\u062d\u0629 \u0627\u0644\u0643\u0644\u0649<\/strong><\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.dejla-furat.com\/images\/products\/IMG-99d567a8a085db6.png\" alt=\"\" \/><\/figure>\n<p>\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0636\u0631\u0648\u0631\u064a \u0644\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0648\u0635\u062d\u0629 \u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u0643\u0644\u0649.<\/p>\n<p>\u0643\u0645\u0635\u062f\u0631 \u063a\u0630\u0627\u0626\u064a \u062c\u064a\u062f \u0644\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645\u060c \u0642\u062f \u064a\u0643\u0648\u0646 \u0627\u0644\u0645\u0648\u0632 \u0645\u0641\u064a\u062f\u064b\u0627 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0643\u0644\u0649.<\/p>\n<p>\u0623\u0638\u0647\u0631\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0641\u064a \u0627\u0644\u0646\u0633\u0627\u0621 \u0623\u0646 \u0623\u0643\u062b\u0631 \u0645\u0646 13 \u0633\u0646\u0629\u060c \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u062a\u0646\u0627\u0648\u0644\u0648\u0627 \u0627\u0644\u0645\u0648\u0632 2-3 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0643\u0627\u0646\u0648\u0627 \u0623\u0642\u0644 \u0639\u0631\u0636\u0629 \u0644\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0643\u0644\u0649 \u0628\u0646\u0633\u0628\u0629 33 \u0641\u064a \u0627\u0644\u0645\u0626\u0629.<\/p>\n<p>\u0648\u0642\u062f \u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0627\u062a \u0623\u062e\u0631\u0649 \u0623\u0646 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u0623\u0643\u0644\u0648\u0646 \u0627\u0644\u0645\u0648\u0632 4-6 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0647\u0645 \u062a\u0642\u0631\u064a\u0628\u0627 50 \u0641\u064a \u0627\u0644\u0645\u0626\u0629 \u0623\u0642\u0644 \u0639\u0631\u0636\u0629 \u0644\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0643\u0644\u0649\u060c \u0645\u0642\u0627\u0631\u0646\u0629 \u0645\u0639 \u0627\u0644\u0646\u0627\u0633 \u0627\u0644\u0630\u064a\u0646 \u0644\u0627 \u064a\u0623\u0643\u0644\u0648\u0646 \u0627\u0644\u0645\u0648\u0632.<\/p>\n<p><strong>\u062e\u0644\u0627\u0635\u0629 \u0627\u0644\u0642\u0648\u0644:<\/strong>\u00a0\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0648\u0632 \u0639\u062f\u0629 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0642\u062f \u064a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0643\u0644\u0649 \u0628\u0646\u0633\u0628\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 50 \u0641\u064a \u0627\u0644\u0645\u0626\u0629.<\/p>\n<p><strong>10. \u0627\u0644\u0645\u0648\u0632 \u0642\u062f \u064a\u0643\u0648\u0646 \u0644\u0647\u0627 \u0641\u0648\u0627\u0626\u062f \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629<\/strong><\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn2.momjunction.com\/wp-content\/uploads\/2015\/11\/Eat-Banana-While-Breastfeeding.jpg\" alt=\"\" \/><\/figure>\n<p>\u0648\u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u064a\u0634\u0627\u0631 \u0625\u0644\u0649 \u0627\u0644\u0645\u0648\u0632 \u0639\u0644\u0649 \u0623\u0646\u0647 \u0627\u0644\u063a\u0630\u0627\u0621 \u0627\u0644\u0645\u062b\u0627\u0644\u064a \u0644\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646\u060c \u0648\u064a\u0631\u062c\u0639 \u0630\u0644\u0643 \u0625\u0644\u0649 \u062d\u062f \u0643\u0628\u064a\u0631 \u0625\u0644\u0649 \u0645\u062d\u062a\u0648\u0627\u0647\u0627 \u0627\u0644\u0645\u0639\u062f\u0646\u064a \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0647\u0636\u0645 \u0628\u0633\u0647\u0648\u0644\u0629.<\/p>\n<p>\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0648\u0632 \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u062a\u0634\u0646\u062c\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0630\u0627\u062a \u0627\u0644\u0635\u0644\u0629 \u0645\u0645\u0627\u0631\u0633\u0629 \u0648\u0648\u062c\u0639, \u0627\u0644\u062a\u064a \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0635\u0644 \u0625\u0644\u0649 95 \u0641\u064a \u0627\u0644\u0645\u0626\u0629 \u0645\u0646 \u0639\u0627\u0645\u0629 \u0627\u0644\u0633\u0643\u0627\u0646 .<\/p>\n<p>\u0633\u0628\u0628 \u0627\u0644\u062a\u0634\u0646\u062c\u0627\u062a \u063a\u064a\u0631 \u0645\u0639\u0631\u0648\u0641 \u0641\u064a \u0627\u0644\u0623\u0633\u0627\u0633 \u060c \u0648\u0644\u0643\u0646 \u0627\u0644\u0646\u0638\u0631\u064a\u0629 \u0627\u0644\u0634\u0639\u0628\u064a\u0629 \u062a\u0644\u0648\u0645 \u0645\u0632\u064a\u062c\u064b\u0627 \u0645\u0646 \u0627\u0644\u062c\u0641\u0627\u0641 \u0648\u0639\u062f\u0645 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u062d\u0644 \u0628\u0627\u0644\u0643\u0647\u0631\u0628\u0627\u0621.<\/p>\n<p>\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0642\u062f\u0645\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0646\u062a\u0627\u0626\u062c \u0645\u062e\u062a\u0644\u0637\u0629 \u062d\u0648\u0644 \u0627\u0644\u0645\u0648\u0632 \u0648\u062a\u0642\u0644\u0635\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u064a\u062c\u062f\u0647\u0627 \u0627\u0644\u0628\u0639\u0636 \u0645\u0641\u064a\u062f\u0629\u060c \u0628\u064a\u0646\u0645\u0627 \u064a\u062c\u062f \u0627\u0644\u0628\u0639\u0636 \u0627\u0644\u0622\u062e\u0631 \u0623\u064a \u0622\u062b\u0627\u0631 .<\/p>\n<p>\u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0641\u0642\u062f \u062b\u0628\u062a \u0627\u0644\u0645\u0648\u0632 \u0644\u062a\u0648\u0641\u064a\u0631 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0645\u0645\u062a\u0627\u0632\u0629 \u0642\u0628\u0644 \u0648\u0623\u062b\u0646\u0627\u0621 \u0648\u0628\u0639\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u062d\u0645\u0644.<\/p>\n<p><strong>\u062e\u0644\u0627\u0635\u0629 \u0627\u0644\u0642\u0648\u0644:<\/strong>\u00a0\u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0645\u0648\u0632 \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u062a\u0634\u0646\u062c\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0646\u0627\u062c\u0645\u0629 \u0639\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629. \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u062a\u0648\u0641\u0631 \u0648\u0642\u0648\u062f\u0627 \u0645\u0645\u062a\u0627\u0632\u0627 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u062d\u0645\u0644.<\/p>\n<p><strong>11. \u0627\u0644\u0645\u0648\u0632 \u0645\u0646 \u0627\u0644\u0633\u0647\u0644 \u0623\u0646 \u062a\u0636\u064a\u0641 \u0625\u0644\u0649 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643<\/strong><\/p>\n<p>\u0644\u064a\u0633 \u0641\u0642\u0637 \u0627\u0644\u0645\u0648\u0632 \u0635\u062d\u064a\u0629 \u0628\u0634\u0643\u0644 \u0644\u0627 \u064a\u0635\u062f\u0642 \u060c \u0643\u0645\u0627 \u0627\u0646\u0647\u0645 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0627\u0644\u0623\u0643\u062b\u0631 \u0645\u0644\u0627\u0621\u0645\u0629 \u062d\u0648\u0644\u0647\u0627.<\/p>\n<p>\u0627\u0644\u0645\u0648\u0632 \u062c\u0639\u0644 \u0643\u0628\u064a\u0631\u0629 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649\u00a0<a href=\"https:\/\/authoritynutrition.com\/foods\/yogurt\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u0632\u0628\u0627\u062f\u064a<\/a>\u0627\u0644\u0625\u0641\u0637\u0627\u0631 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u060c \u0648\u0627\u0644\u062d\u0628\u0648\u0628 \u0623\u0648 \u0639\u0635\u064a\u0631. \u064a\u0645\u0643\u0646\u0643 \u062d\u062a\u0649 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 \u0628\u062f\u0644\u0627 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062e\u0628\u0632 \u0648\u0627\u0644\u0637\u0628\u062e.<\/p>\n<p>\u0648\u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643\u060c \u0641\u0625\u0646 \u0627\u0644\u0645\u0648\u0632 \u0646\u0627\u062f\u0631\u0627 \u0645\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0623\u064a \u0645\u0628\u064a\u062f\u0627\u062a \u0623\u0648 \u0645\u0644\u0648\u062b\u0627\u062a\u060c \u0648\u0630\u0644\u0643 \u0628\u0633\u0628\u0628 \u0642\u0634\u0631 \u0648\u0627\u0642\u064a\u0629 \u0633\u0645\u064a\u0643\u0629.<\/p>\n<p>\u0627\u0644\u0645\u0648\u0632 \u0645\u0646 \u0627\u0644\u0633\u0647\u0644 \u0628\u0634\u0643\u0644 \u0644\u0627 \u064a\u0635\u062f\u0642 \u0644\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0648\u0627\u0644\u0646\u0642\u0644. \u0648\u0639\u0627\u062f\u0629 \u0645\u0627 \u062a\u0643\u0648\u0646 \u062c\u064a\u062f\u0629 \u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u0647\u0636\u0645 \u0628\u0633\u0647\u0648\u0644\u0629 \u0648\u0628\u0628\u0633\u0627\u0637\u0629 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u0642\u0634\u0631\u0629 \u0648\u062a\u0624\u0643\u0644.<\/p>\n<p>\u0644\u0627 \u064a\u0643\u0648\u0646 \u0627\u0644\u0623\u0645\u0631 \u0623\u0633\u0647\u0644 \u0645\u0646 \u0630\u0644\u0643<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>\u0627\u0644\u0645\u0648\u0632 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0631\u0627\u0628 \u0633\u064a\u0626\u0629 \u0645\u0646 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0634\u062c\u0639\u064a\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629. \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631\u064a\u0629\u060c \u062a\u0648\u0641\u0631 \u0647\u0630\u0647 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0627\u0633\u062a\u0648\u0627\u0626\u064a\u0629 \u0628\u0639\u0636 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":8989,"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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