{"id":9327,"date":"2025-04-11T00:00:14","date_gmt":"2025-04-11T00:00:14","guid":{"rendered":"https:\/\/fitolympia.com\/?p=9327"},"modified":"2025-04-11T14:28:17","modified_gmt":"2025-04-11T14:28:17","slug":"7-scientific-health-benefits-of-oatmeal-2","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/7-scientific-health-benefits-of-oatmeal-2\/","title":{"rendered":"7 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u0639\u0644\u0645\u064a\u0629 \u0645\u0646 \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646"},"content":{"rendered":"<\/p>\n<p><em>\u0627\u0644\u0630\u064a \u0643\u0627\u0646 \u064a\u0639\u0631\u0641 \u0623\u0646 \u0648\u0639\u0627\u0621 \u0648\u0627\u062d\u062f \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u0649 \u0633\u0647\u0644\u0629 \u0627\u0644\u0625\u0641\u0637\u0627\u0631 \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062e\u0641\u0636 \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u060c \u0648\u062a\u0634\u062c\u064a\u0639 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646\u060c \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u0635\u062d\u064a\u0629.<\/em><\/p>\n<p><strong><em>\u0642\u0630\u0641 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0645\u0648\u0633\u0645\u064a\u0629 \u0641\u064a \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0647\u0648 \u0648\u0633\u064a\u0644\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0644\u0648\u0646 \u0648\u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u063a\u0630\u064a\u0629 \u0625\u0644\u0649 \u0648\u0639\u0627\u0621 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643.<\/em><\/strong><\/p>\n<p>\u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u064a\u0628\u062f\u0648 \u0628\u0631\u064a\u0626\u0627\u064b \u062c\u062f\u0627\u064b\u060c \u0644\u0643\u0646\u0647 \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639 \u0648\u0627\u062d\u062f \u0645\u0646 \u0623\u0643\u062b\u0631 \u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0625\u0641\u0637\u0627\u0631 \u0627\u0633\u062a\u0642\u0637\u0627\u0628\u0627\u064b. \u0645\u0646 \u0646\u0627\u062d\u064a\u0629 \u060c \u0627\u0646\u0647\u0627 \u0627\u0643\u062a\u0633\u0628\u062a \u0633\u0645\u0639\u0629 \u0645\u062b\u0644 \u0647\u0630\u0627 \u063a\u064a\u0631 \u0645\u062b\u064a\u0631 \u0644\u0644\u0627\u0647\u062a\u0645\u0627\u0645 \u060c \u0648\u0627\u0644\u0644\u062c\u0644\u064a\u0629 \u0627\u0644\u0632\u0644\u0642 \u0631\u0634\u0647\u0627 \u0645\u0639 \u0627\u0644\u0632\u0628\u064a\u0628. \u0645\u0646 \u0646\u0627\u062d\u064a\u0629 \u0623\u062e\u0631\u0649 \u060c \u0631\u0641\u0639\u062a \u0648\u0633\u0627\u0626\u0644 \u0627\u0644\u0625\u0639\u0644\u0627\u0645 \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a\u0629 \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0643\u0634\u064a\u0621 \u064a\u0633\u062a\u062d\u0642 \u0627\u0644\u062a\u0631\u0644 \u0644\u0639\u0627\u0628\u0647 \u060c \u0645\u0643\u062f\u0633\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0639 \u0627\u0644\u0637\u0628\u0642\u0629 \u0627\u0644\u062c\u0645\u064a\u0644\u0629. (\u0627\u0630\u0647\u0628 #oatmeal \u0627\u0644\u0628\u062d\u062b \u0639\u0644\u0649 Instagram \u0627\u0644\u0622\u0646.)<\/p>\n<p>\u0625\u0630\u0627 \u0644\u0645 \u062a\u0643\u0646 \u0639\u0644\u0649 \u0641\u0631\u064a\u0642 \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646\u060c \u062d\u0627\u0646 \u0627\u0644\u0648\u0642\u062a \u0644\u0625\u0639\u0637\u0627\u0626\u0647\u0627 \u0641\u0631\u0635\u0629 \u0623\u062e\u0631\u0649. \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0647\u0648 \u0648\u062c\u0628\u0629 \u0625\u0641\u0637\u0627\u0631 \u0635\u062d\u064a\u0629 \u0645\u0644\u064a\u0626\u0629 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629 (\u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0623\u0644\u064a\u0627\u0641) \u0648\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u060c \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0648\u0633\u064a\u0644\u0629 \u0645\u0645\u062a\u0627\u0632\u0629 \u0644 \u0627\u0644\u0637\u0628\u0642\u0629 \u0627\u0644\u0645\u063a\u0630\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0630\u0648\u0631 \u0648\u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u060c \u0643\u0645\u0627 \u064a\u0642\u0648\u0644 \u0623\u062e\u0635\u0627\u0626\u064a \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0645\u0633\u062c\u0644 \u0641\u064a \u0633\u064a\u0627\u062a\u0644 \u062c\u064a\u0646\u062c\u0631 \u0647\u0648\u0644\u062a\u064a\u0646 \u060c \u0627\u0644\u0645\u062a\u062d\u062f\u062b \u0628\u0627\u0633\u0645 \u0623\u0643\u0627\u062f\u064a\u0645\u064a\u0629 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0648\u0639\u0644\u0645 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0648\u0645\u0627\u0644\u0643\u00a0<a href=\"http:\/\/www.champagnenutrition.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0634\u0645\u0628\u0627\u0646\u064a\u0627.<\/a><\/p>\n<p>\u0645\u0627 \u0647\u0648 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0630\u0644\u0643\u060c \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0647\u064a \u0628\u0637\u0628\u064a\u0639\u0629 \u0627\u0644\u062d\u0627\u0644 \u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u063a\u0644\u0648\u062a\u064a\u0646\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647\u0627 \u0645\u0635\u062f\u0631\u0627 \u062c\u064a\u062f\u0627 \u0644\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062d\u062f\u062f\u0629 (\u0645\u062b\u0644 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646\u00a0<a href=\"https:\/\/www.everydayhealth.com\/celiac-disease\/guide\/\">\u0645\u0646 \u0645\u0631\u0636 \u0627\u0644\u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0647\u0636\u0645\u064a\u0629)\u060c<\/a>\u0648\u064a\u0642\u0648\u0644 Hultin. (\u0628\u0639\u0636 \u0627\u0644\u0634\u0648\u0641\u0627\u0646\u00a0<a href=\"https:\/\/www.quakeroats.com\/products\/hot-cereals\/gluten-free-oatmeal#:~:text=Oats%20are%20naturally%20gluten%20free,gluten%20allergies%20sometimes%20avoid%20oatmeal.\" target=\"_blank\" rel=\"noreferrer noopener\">\u0644\u0627 \u064a\u0632\u0627\u0644 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0622\u062b\u0627\u0631 \u0627\u0644\u063a\u0644\u0648\u062a\u064a\u0646\u060c \u0648\u0645\u0639 \u0630\u0644\u0643\u060c<\/a>\u062d\u062a\u0649 \u062a\u062d\u0642\u0642 \u062f\u0627\u0626\u0645\u0627 \u0627\u0644\u0639\u0644\u0627\u0645\u0629 \u0627\u0644\u062a\u062c\u0627\u0631\u064a\u0629 \u0643\u0646\u062a \u0634\u0631\u0627\u0621.)<\/p>\n<p>\u0634\u064a\u0621 \u0622\u062e\u0631 \u0644\u0644\u0627\u0647\u062a\u0645\u0627\u0645 \u0647\u0648 \u0646\u0648\u0639 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0630\u064a \u062a\u062a\u0646\u0627\u0648\u0644\u0647. \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0639\u0638\u0645 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0627\u062e\u062a\u0631 \u0642\u0637\u0639 \u0627\u0644\u0635\u0644\u0628\u060c \u0645\u0646 \u0627\u0644\u0637\u0631\u0627\u0632 \u0627\u0644\u0642\u062f\u064a\u0645\u060c \u0623\u0648 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0645\u062f\u0631\u0641\u0644 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0641\u0648\u0631\u064a \u0623\u0648 \u0627\u0644\u0633\u0631\u064a\u0639. \u0647\u0630\u0627 \u0644\u0623\u0646 \u0647\u0630\u0627 \u0627\u0644\u0623\u062e\u064a\u0631 \u0623\u0642\u0644 \u0646\u0633\u0628\u064a\u0627 \u0641\u064a \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u060c \u0648\u064a\u0642\u0648\u0644 Hultin.<\/p>\n<p>\u0641\u064a \u0627\u0644\u0645\u0631\u0629 \u0627\u0644\u0642\u0627\u062f\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u062e\u0637\u0637 \u0641\u064a\u0647\u0627 \u0644\u0644\u0625\u0641\u0637\u0627\u0631 \u0648\u0627\u0644\u0646\u0638\u0631 \u0641\u064a \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646\u060c \u0636\u0639 \u0647\u0630\u0647 \u0627\u0644\u0627\u0645\u062a\u064a\u0627\u0632\u0627\u062a \u0627\u0644\u0633\u0628\u0639\u0629 \u0627\u0644\u0645\u062d\u062a\u0645\u0644\u0629 \u0641\u064a \u0627\u0644\u0627\u0639\u062a\u0628\u0627\u0631.<\/p>\n<h2>1.\u00a0<strong>\u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u064a\u0648\u0641\u0631 \u0645\u0635\u062f\u0631\u0627\u064b \u0645\u0645\u062a\u0627\u0632\u0627\u064b \u0644\u0644\u0623\u0644\u064a\u0627\u0641<\/strong><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i.ndtvimg.com\/i\/2015-10\/oats-milk-fruits-625_625x350_81445329754.jpg\" alt=\"\" \/><\/figure>\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0648\u0639\u0627\u0621 \u0645\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0639\u0644\u0649 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0643\u0645\u064a\u0629 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u064a\u0648\u0645\u064a\u064b\u0627. \u0648\u0641\u0642\u0627 \u0644\u0644\u0623\u0643\u0627\u062f\u064a\u0645\u064a\u0627\u062a \u0627\u0644\u0648\u0637\u0646\u064a\u0629 \u0644\u0644\u0639\u0644\u0648\u0645 \u0648\u0627\u0644\u0647\u0646\u062f\u0633\u0629 \u0648\u0627\u0644\u0637\u0628\u060c \u064a\u062c\u0628 \u0623\u0646 \u0627\u0644\u0631\u062c\u0627\u0644 \u062a\u062d\u062a \u0633\u0646 50 \u0633\u0646\u0629 \u062a\u0647\u062f\u0641 \u0625\u0644\u0649 \u0645\u0627 \u0644\u0627 \u064a\u0642\u0644 \u0639\u0646 38 \u063a\u0631\u0627\u0645 (\u0632) \u064a\u0648\u0645\u064a\u0627\u060c \u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u062a\u062d\u062a \u0633\u0646 50 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0623\u0643\u0644 25 \u063a\u0631\u0627\u0645 \u0623\u0648 \u0623\u0643\u062b\u0631 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0648\u0627\u062d\u062f\u060c \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0645\u0639\u0638\u0645 \u0627\u0644\u0623\u0645\u064a\u0631\u0643\u064a\u064a\u0646 \u064a\u0623\u0643\u0644\u0648\u0646 \u0641\u0642\u0637 \u0646\u0635\u0641 \u0630\u0644\u0643\u060c \u0648\u064a\u0634\u064a\u0631\u00a0<a href=\"https:\/\/foodinsight.org\/fiber-fact-sheet\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0625\u0644\u0649 \u0645\u0624\u0633\u0633\u0629 \u0627\u0644\u0645\u062c\u0644\u0633 \u0627\u0644\u062f\u0648\u0644\u064a \u0644\u0645\u0639\u0644\u0648\u0645\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0621<\/a>. \u0645\u0639 4 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0644\u0643\u0644 \u0643\u0648\u0628\u060c \u064a\u063a\u0637\u064a \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0645\u0637\u0628\u0648\u062e \u062d\u0648\u0627\u0644\u064a 14 \u0641\u064a \u0627\u0644\u0645\u0626\u0629 \u0645\u0646 \u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 (DV) \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647\u0627 \u0645\u0635\u062f\u0631\u064b\u0627 \u062c\u064a\u062f\u064b\u0627\u060c \u0648\u0641\u0642\u064b\u0627\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/785462\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">\u0644\u0648\u0632\u0627\u0631\u0629 \u0627\u0644\u0632\u0631\u0627\u0639\u0629 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u0629 .<\/a>\u00a0\u0648\u0642\u062f \u062b\u0628\u062a \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u063a\u0646\u064a \u0628\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0648\u063a\u064a\u0631\u0647\u0627 \u0645\u0646 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u0644\u062d\u0645\u0627\u064a\u0629 \u0636\u062f \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629\u060c \u0648\u0627\u0644\u0633\u0643\u0631\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0639 2\u060c \u0648\u0633\u0631\u0637\u0627\u0646\u00a0<a href=\"https:\/\/www.everydayhealth.com\/breast-cancer\/guide\/\">\u0627\u0644\u062b\u062f\u064a<\/a>\u0648\u0627\u0644\u0642\u0648\u0644\u0648\u0646 \u0648\u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645\u060c \u0648\u0641\u0642\u0627\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30638909\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0644\u062f\u0631\u0627\u0633\u0629 \u0646\u0634\u0631\u062a \u0641\u064a \u0641\u0628\u0631\u0627\u064a\u0631 2019 \u0641\u064a\u00a0<em>\u0645\u062c\u0644\u0629 \u0644\u0627\u0646\u0633\u064a\u062a<\/em><\/a>.<\/p>\n<h2>2.\u00a0<strong>\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0647\u0648 \u0642\u0645\u0627\u0634 \u0641\u0627\u0631\u063a \u0644\u0627\u0644\u0637\u0628\u0642\u0629 \u0627\u0644\u0645\u063a\u0630\u064a\u0629<\/strong><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/images.everydayhealth.com\/images\/diet-nutrition\/reasons-why-you-should-eat-oatmeal-every-day-722x406.jpg\" alt=\"\" \/><\/figure>\n<p>\u0648\u0639\u0627\u0621 \u0645\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u063a\u0646\u064a \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c \u0644\u0630\u0627 \u0644\u062c\u0639\u0644 \u0648\u062c\u0628\u062a\u0643 \u0627\u0644\u0635\u0628\u0627\u062d\u064a\u0629 \u0623\u0643\u062b\u0631 \u062a\u0648\u0627\u0632\u0646\u0627\u064b\u060c \u064a\u0645\u0643\u0646\u0643 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0637\u0628\u0642\u0629 \u0627\u0644\u0645\u0639\u0628\u0623\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0643\u0645\u0627 \u064a\u0642\u0648\u0644 \u0647\u0648\u0644\u062a\u064a\u0646. \u062c\u0631\u0628 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0645\u062b\u0644\u00a0<strong>\u0627\u0644\u062c\u0648\u0632<\/strong>\u060c\u00a0<strong>\u0627\u0644\u0644\u0648\u0632<\/strong>\u060c \u0623\u0648\u00a0<strong>\u0627\u0644\u0628\u0642\u0627\u0646<\/strong>. \u0632\u0628\u062f\u0629 \u0627\u0644\u062c\u0648\u0632 \u0645\u062b\u0644\u00a0<strong>\u0627\u0644\u0644\u0648\u0632\u00a0<\/strong>\u0623\u0648\u00a0<strong>\u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a<\/strong>\u061b \u0623\u0648 \u0628\u0630\u0648\u0631 \u0645\u062b\u0644 \u0634\u064a\u0627\u060c \u0627\u0644\u0642\u0646\u0628\u060c \u0623\u0648\u00a0<strong>\u0627\u0644\u0643\u062a\u0627\u0646<\/strong>\u0627\u0644\u0623\u0631\u0636 . &#8220;\u0647\u0630\u0647 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u063a\u064a\u0631 \u0627\u0644\u0645\u0634\u0628\u0639\u0629\u060c \u0648\u062d\u062a\u0649 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641&#8221;\u060c \u0643\u0645\u0627 \u062a\u0642\u0648\u0644. \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0637\u0627\u0632\u062c\u0629 \u0647\u0648 \u062e\u064a\u0627\u0631 \u0622\u062e\u0631 \u2014 \u062d\u0627\u0648\u0644 \u0634\u0631\u0627\u0626\u062d \u0627\u0644\u0641\u0631\u0627\u0648\u0644\u0629\u060c\u00a0<a href=\"https:\/\/www.everydayhealth.com\/diet-nutrition\/diet\/blueberries-nutrition-health-benefits-recipes-more\/\">\u0648\u0627\u0644\u062a\u0648\u062a\u060c<\/a>\u0623\u0648 \u0627\u0644\u062a\u0648\u062a \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u0625\u0636\u0627\u0641\u064a\u0629 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0641\u064a\u00a0<a href=\"https:\/\/www.nia.nih.gov\/health\/know-your-food-groups#fruits\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u0645\u0639\u0647\u062f \u0627\u0644\u0648\u0637\u0646\u064a \u0644\u0644\u0634\u064a\u062e\u0648\u062e\u0629<\/a>.<\/p>\n<h2>3.\u00a0<strong>\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0639\u0632\u0632 \u0635\u062d\u0629 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a<\/strong><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/is-oatmeal-healthy-1528988919.jpg\" alt=\"\" \/><\/figure>\n<p>\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0641\u064a \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0647\u0648 \u062c\u064a\u062f \u0644\u0635\u062d\u062a\u0643 \u0627\u0644\u0639\u0627\u0645\u0629\u060c \u0648\u0644\u0643\u0646 \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0644\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a \u064a\u0639\u0645\u0644 \u0628\u0634\u0643\u0644 \u062c\u064a\u062f\u060c \u0648\u064a\u0634\u064a\u0631\u00a0<a href=\"https:\/\/newsinhealth.nih.gov\/special-issues\/eating\/rough-up-your-diet#:~:text=Fiber%20can%20help%20relieve%20constipation,most%20common%20form%20of%20diabetes.\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u0645\u0639\u0627\u0647\u062f \u0627\u0644\u0648\u0637\u0646\u064a\u0629 \u0644\u0644\u0635\u062d\u0629 (\u0627\u0644\u0645\u0639\u0627\u0647\u062f \u0627\u0644\u0648\u0637\u0646\u064a\u0629 \u0644\u0644\u0635\u062d\u0629).<\/a>\u00a0\u0644\u064a\u0633 \u0641\u0642\u0637\u00a0<a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/food-features\/oats\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u0634\u0648\u0641\u0627\u0646<\/a>\u00a0\u062a\u0648\u0641\u064a\u0631\u00a0<a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/carbohydrates\/fiber\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u0623\u0644\u064a\u0627\u0641<\/a>\u063a\u064a\u0631 \u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u060c \u0645\u0645\u0627 \u064a\u0639\u0632\u0632 \u0627\u0644\u0627\u0646\u062a\u0638\u0627\u0645 \u060c \u0648\u0641\u0642\u0627 \u0644\u0645\u062f\u0631\u0633\u0629 \u0647\u0627\u0631\u0641\u0627\u0631\u062f T.H. \u062a\u0634\u0627\u0646 \u0644\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629 \u060c \u0648\u0644\u0643\u0646 \u0623\u064a\u0636\u0627 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u060c \u0648\u0641\u0642\u0627 \u0644\u0645\u0627\u064a\u0648 \u0643\u0644\u064a\u0646\u0643. \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u0644\u0647\u0627 \u062e\u0635\u0627\u0626\u0635 prebiotic\u060c \u0644\u0643\u0644\u00a0<a href=\"https:\/\/lpi.oregonstate.edu\/mic\/other-nutrients\/fiber\" target=\"_blank\" rel=\"noreferrer noopener\">\u062c\u0627\u0645\u0639\u0629 \u0648\u0644\u0627\u064a\u0629 \u0623\u0648\u0631\u064a\u063a\u0648\u0646<\/a>. &#8220;\u0647\u0630\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0625\u0637\u0639\u0627\u0645 \u0627\u0644\u0628\u0643\u062a\u064a\u0631\u064a\u0627 \u0627\u0644\u062c\u064a\u062f\u0629 \u0627\u0644\u062a\u064a \u062a\u0639\u064a\u0634 \u0641\u064a \u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u0644\u0645\u064a\u0643\u0631\u0648\u0628\u064a\u0648\u0645 \u0623\u0643\u062b\u0631 \u0635\u062d\u0629&#8221;\u060c \u064a\u0642\u0648\u0644 \u0647\u0648\u0644\u062a\u064a\u0646.<\/p>\n<h2>4.\u00a0<strong>\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062e\u0641\u0636 \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644<\/strong><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/eating-healthy-breakfast-oatmeal-porridge-in-bowl-royalty-free-image-1594152996.jpg?crop=1.00xw:1.00xh;0,0&amp;resize=640:*\" alt=\"\" \/><\/figure>\n<p>\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u062d\u0632\u0645\u0629 \u0623\u0644\u064a\u0627\u0641 \u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u0645\u0639\u064a\u0646\u0629 \u062a\u0633\u0645\u0649 \u0628\u064a\u062a\u0627 \u062c\u0644\u0648\u0643\u0627\u0646\u060c \u0648\u062a\u0644\u0627\u062d\u0638\u00a0<a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fnut.2019.00171\/full\" target=\"_blank\" rel=\"noreferrer noopener\">\u0645\u0631\u0627\u062c\u0639\u0629 \u0646\u0634\u0631\u062a \u0641\u064a \u0646\u0648\u0641\u0645\u0628\u0631 2019 \u0641\u064a \u0627\u0644\u062d\u062f\u0648\u062f \u0641\u064a\u00a0<em>\u0627\u0644\u062a\u063a\u0630\u064a\u0629<\/em><\/a>. &#8220;\u0648\u0642\u062f \u062a\u0628\u064a\u0646 \u0623\u0646 \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\u0634\u0648\u0641\u0627\u0646 \u0644\u062e\u0641\u0636 \u0627\u0644\u0643\u0648\u0644\u0633\u062a\u0631\u0648\u0644. \u0648\u0647\u0648 \u064a\u0639\u0645\u0644 \u0645\u062b\u0644 \u0631\u0648\u062a\u0648 \u0627\u0644\u062c\u0630\u0631 \u0644\u0645\u0633\u062d \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0627\u0644\u0630\u064a \u0642\u062f \u064a\u0643\u0648\u0646 \u0628\u0646\u0627\u0621 \u0641\u064a \u062c\u062f\u0631\u0627\u0646 \u0627\u0644\u0634\u0631\u0627\u064a\u064a\u0646,&#8221; \u0648\u064a\u0648\u0636\u062d\u00a0<a href=\"https:\/\/www.vitalrd.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062c\u064a\u0633\u064a\u0643\u0627 \u0643\u0631\u0627\u0646\u062f\u0627\u0644 \u0633\u0646\u0627\u064a\u062f\u0631, RDN<\/a>, \u0627\u0644\u0631\u0626\u064a\u0633 \u0627\u0644\u062a\u0646\u0641\u064a\u0630\u064a \u0644\u0634\u0631\u0643\u0629 \u0641\u064a\u062a\u0627\u0644 RD \u0641\u064a \u0627\u0644\u0630\u0643\u0631\u0649 \u0627\u0644\u0645\u0626\u0648\u064a\u0629, \u0643\u0648\u0644\u0648\u0631\u0627\u062f\u0648. \u062a\u0645 \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u064a \u0627\u0644\u064a\u0648\u0645\u064a \u0645\u0646 \u0628\u064a\u062a\u0627 \u063a\u0644\u0648\u0643\u0627\u0646 \u0644\u062e\u0641\u0636 \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 LDL (&#8220;\u0633\u064a\u0626\u0629&#8221;) \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u062a\u062d\u0643\u0645 \u060c \u0648\u0641\u0642\u064b\u0627 \u0644\u0645\u0631\u0627\u062c\u0639\u0629 \u0648\u062a\u062d\u0644\u064a\u0644 \u062a\u0644\u0648\u064a \u0644\u0640 58 \u062a\u062c\u0631\u0628\u0629 \u062a\u0645 \u0646\u0634\u0631\u0647\u0627 \u0641\u064a \u0623\u0643\u062a\u0648\u0628\u0631 2016 \u0641\u064a\u00a0<a href=\"https:\/\/www.cambridge.org\/core\/journals\/british-journal-of-nutrition\/article\/effect-of-oat-glucan-on-ldlcholesterol-nonhdlcholesterol-and-apob-for-cvd-risk-reduction-a-systematic-review-and-metaanalysis-of-randomisedcontrolled-trials\/60A75CB215602240E9363D49DCB690ED\" target=\"_blank\" rel=\"noreferrer noopener\"><em>\u0627\u0644\u0645\u062c\u0644\u0629 \u0627\u0644\u0628\u0631\u064a\u0637\u0627\u0646\u064a\u0629 \u0644\u0644\u062a\u063a\u0630\u064a\u0629<\/em><\/a>. \u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 LDL \u064a\u0632\u064a\u062f \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628\u060c \u062a\u0644\u0627\u062d\u0638\u00a0<a href=\"https:\/\/www.heart.org\/en\/health-topics\/cholesterol\/hdl-good-ldl-bad-cholesterol-and-triglycerides\" target=\"_blank\" rel=\"noreferrer noopener\">\u062c\u0645\u0639\u064a\u0629 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u0629 (AHA).<\/a><\/p>\n<h2>5.\u00a0<strong>\u0648\u0639\u0627\u0621 \u0645\u0646 \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0628\u0637\u0646<\/strong><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.nycfoodpolicy.org\/wp-content\/uploads\/2018\/10\/Fruit_and_Nut_Oatmeal_HD-1_HD1280.jpg\" alt=\"\" \/><\/figure>\n<p>\u0641\u0648\u0632 \u0622\u062e\u0631 \u0644\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u0641\u064a \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646: \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062d\u0634\u0648\u064a\u0629\u060c \u0648\u0647\u0648 \u0646\u0648\u0639 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0642\u0633\u0645 \u0627\u0644\u0648\u0633\u0637\u064a \u0627\u0644\u0630\u064a \u064a\u0639\u0627\u0646\u0642 \u0623\u0639\u0636\u0627\u0626\u0643 \u0648\u064a\u0632\u064a\u062f \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0633\u0643\u062a\u0629 \u0627\u0644\u062f\u0645\u0627\u063a\u064a\u0629 \u2014 \u062d\u062a\u0649 \u0644\u0648 \u0643\u0627\u0646 \u0645\u0624\u0634\u0631 \u0643\u062a\u0644\u0629 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u064a\u0639\u062a\u0628\u0631 \u0637\u0628\u064a\u0639\u064a\u064b\u0627\u060c \u064a\u0644\u0627\u062d\u0638 AHA. \u0648\u0641\u0642\u064b\u0627\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5037534\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0644\u062f\u0631\u0627\u0633\u0629 \u0646\u0634\u0631\u062a \u0641\u064a \u0633\u0628\u062a\u0645\u0628\u0631 2016 \u0641\u064a \u0645\u062c\u0644\u0629\u00a0<em>Nutrients<\/em><\/a>\u060c \u0648\u0627\u0644\u062a\u064a \u0646\u0638\u0631\u062a \u0625\u0644\u0649 \u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0639 2 \u060c \u0633\u0627\u0639\u062f \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062f\u0645 \u0648\u0627\u0644\u0648\u0632\u0646 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644 \u0645\u0646 \u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u062a\u062d\u0643\u0645 \u0627\u0644\u062a\u064a \u0627\u062a\u062a \u0646\u0638\u0627\u0645\u064b\u0627 \u063a\u0630\u0627\u0626\u064a\u064b\u0627 \u0635\u062d\u064a\u064b\u0627 \u0648\u0644\u0643\u0646 \u0644\u0627 \u064a\u0648\u062c\u062f \u0634\u0648\u0641\u0627\u0646. \u064a\u0634\u064a\u0631 \u0633\u0646\u0627\u064a\u062f\u0631 \u0625\u0644\u0649\u00a0<a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1038\/oby.2011.171\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u0623\u0628\u062d\u0627\u062b<\/a>\u00a0\u0627\u0644\u062a\u064a \u0628\u062d\u062b\u062a \u0641\u064a \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0639\u0648\u0627\u0645\u0644 \u0646\u0645\u0637 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u062a\u064a \u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062d\u0634\u0648\u064a\u0629 \u0648\u0645\u0646\u0639\u062a \u062a\u0631\u0627\u0643\u0645\u0647\u0627 \u0639\u0644\u0649 \u0645\u0631 \u0627\u0644\u0633\u0646\u064a\u0646: &#8220;\u0648\u062c\u062f\u0648\u0627 \u0623\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u0643\u0627\u0646\u062a \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0643\u0628\u0631 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0627\u0644\u062a\u064a \u0633\u0627\u0639\u062f\u062a \u0641\u064a \u0645\u0633\u062d \u0645\u062a\u0627\u062c\u0631 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u062c\u0627\u0644&#8221;\u060c \u0643\u0645\u0627 \u062a\u0642\u0648\u0644.<\/p>\n<h2>6.\u00a0<strong>\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0646\u0634\u064a\u0637 \u062c\u0633\u0645\u0643 \u0648\u0631\u0628\u0645\u0627 \u062a\u0639\u0632\u064a\u0632 \u0645\u0646\u0627\u0639\u062a\u0647<\/strong><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/foodtolive.com\/healthy-blog\/wp-content\/uploads\/sites\/3\/2018\/05\/Oats-helps-in-boosting-immunity.jpg\" alt=\"\" \/><\/figure>\n<p>\u0639\u0646\u062f\u0645\u0627 \u062a\u0635\u0644 \u0625\u0644\u0649 \u0648\u0639\u0627\u0621 \u0641\u064a \u0627\u0644\u0635\u0628\u0627\u062d\u060c \u0643\u0646\u062a \u062a\u062e\u062f\u0645 \u0645\u0627 \u064a\u0635\u0644 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a B\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0645\u0646\u063a\u0646\u064a\u0632 \u0648\u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0632\u0646\u0643\u060c \u0648\u064a\u0642\u0648\u0644 Hultin. \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/785462\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">\u064a\u062d\u062a\u0648\u064a \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0645\u0637\u0628\u0648\u062e<\/a>\u00a0\u0639\u0644\u0649 \u062d\u0648\u0627\u0644\u064a 2 \u0645\u0644\u0644\u064a\u063a\u0631\u0627\u0645 (\u0645\u0644\u063a) \u0645\u0646 \u0627\u0644\u062d\u062f\u064a\u062f\u060c \u0623\u0648 11 \u0641\u064a \u0627\u0644\u0645\u0627\u0626\u0629 \u0645\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646. \u0648\u0643\u0645\u0627 \u062a\u0634\u064a\u0631\u00a0<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Iron-Consumer\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u0645\u0639\u0627\u0647\u062f \u0627\u0644\u0642\u0648\u0645\u064a\u0629 \u0644\u0644\u0635\u062d\u0629\u060c<\/a>\u00a0\u0641\u0625\u0646 \u0627\u0644\u062d\u062f\u064a\u062f \u064a\u0646\u0634\u0637 \u0627\u0644\u062c\u0633\u0645 \u0648\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062d\u0631\u064a\u0643 \u0639\u0645\u0644\u064a\u0629 \u062d\u0645\u0644 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0639\u0628\u0631 \u062c\u0633\u0645\u0643 \u0645\u0646 \u0631\u0626\u062a\u064a\u0643. \u0643\u0645\u0627 \u064a\u0648\u0641\u0631 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 1.5 \u0645\u0644\u063a \u0645\u0646 \u0627\u0644\u0632\u0646\u0643\u060c \u0648\u0647\u0648 \u0639\u0646\u0635\u0631 \u063a\u0630\u0627\u0626\u064a \u0636\u0631\u0648\u0631\u064a \u0644\u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0645\u0646\u0627\u0639\u0629\u060c \u0648\u0641\u0642\u0627\u00a0<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Zinc-HealthProfessional\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0644\u0640 NIH<\/a>\u060c \u0648\u0647\u0648 14 \u0641\u064a \u0627\u0644\u0645\u0626\u0629 \u0645\u0646 \u062d\u0627\u062c\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629.<\/p>\n<h2><strong>7. \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0645\u0644\u064a\u0626\u0629 \u0628\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0627\u0644\u062d\u0645\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0623\u0645\u0631\u0627\u0636<\/strong><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i1.wp.com\/www.eatthis.com\/wp-content\/uploads\/2020\/10\/man-eating-oatmeal.jpg?fit=1200%2C879&amp;ssl=1\" alt=\"\" \/><\/figure>\n<p>\u0641\u064a \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u062d\u064a\u0627\u0646\u060c \u0643\u0646\u062a \u0623\u0641\u0643\u0631 \u0641\u064a \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0627\u0631 \u0627\u0644\u062a\u064a \u062a\u0642\u062f\u0645 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0645\u0643\u0627\u0641\u062d\u0629 \u0627\u0644\u0623\u0645\u0631\u0627\u0636\u060c \u0648\u0644\u0643\u0646 \u0648\u0639\u0627\u0621 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0645\u0646 \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0647\u0648 \u0627\u0644\u0627\u0645\u062a\u0644\u0627\u0621 \u0628\u0647\u0627\u060c \u0623\u064a\u0636\u0627. \u064a\u0634\u064a\u0631 \u0647\u0648\u0644\u062a\u064a\u0646 \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u0636\u0627\u062f \u0623\u0643\u0633\u062f\u0629 \u0645\u062d\u062f\u062f \u064a\u0633\u0645\u0649 \u0623\u0641\u064a\u0646\u0627\u0646\u062b\u0631\u0627\u0645\u064a\u062f\u0627\u062a. \u0648\u0641\u0642\u064b\u0627\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6770293\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0644\u062f\u0631\u0627\u0633\u0629 \u0646\u0634\u0631\u062a \u0641\u064a \u0633\u0628\u062a\u0645\u0628\u0631 2019 \u0641\u064a \u0627\u0644\u0645\u062c\u0644\u0629 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