{"id":9805,"date":"2024-01-03T17:22:31","date_gmt":"2024-01-03T17:22:31","guid":{"rendered":"https:\/\/fitolympia.com\/?p=9805"},"modified":"2024-01-03T17:22:32","modified_gmt":"2024-01-03T17:22:32","slug":"10-foods-that-help-reduce-knee-and-back-pain","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/10-foods-that-help-reduce-knee-and-back-pain\/","title":{"rendered":"10 \u0623\u0637\u0639\u0645\u0629 \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0622\u0644\u0627\u0645 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0638\u0647\u0631"},"content":{"rendered":"<\/p>\n<p>&#8220;<em>\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0627\u0644\u062d\u0642\u064a\u0642\u064a\u0629 \u0644\u0627 \u062a\u0646\u062a\u0638\u0631 \u062d\u062f\u0648\u062b \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0627\u0644\u0633\u064a\u0626\u0629\u060c \u0627\u0646\u0647\u0627 \u062a\u0645\u0646\u0639 \u0627\u0644\u0627\u0645\u0648\u0631 \u0645\u0646 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src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2021\/02\/Extra-Virgin-Olive-Oil.jpg\" alt=\"Extra Virgin Olive Oil\" \/><\/figure>\n<p>\u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0627\u0644\u0628\u0643\u0631 \u0627\u0644\u0645\u0645\u062a\u0627\u0632 \u0644\u0647 \u062e\u0635\u0627\u0626\u0635 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u0648\u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0622\u0644\u0627\u0645 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0648\u0627\u0644\u0638\u0647\u0631. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0644\u0640 Oleocanthal \u060c \u0627\u0644\u0645\u0648\u062c\u0648\u062f \u0641\u064a \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u060c \u0622\u062b\u0627\u0631 \u0645\u0645\u0627\u062b\u0644\u0629 \u0644\u0644\u0623\u062f\u0648\u064a\u0629 \u0627\u0644\u0645\u0636\u0627\u062f\u0629 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\/><\/figure>\n<p>\u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0633\u0644\u0645\u0648\u0646\u060c \u0633\u0645\u0643 \u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0627\u0644\u0645\u0631\u0642\u0637\u060c \u0627\u0644\u062a\u0648\u0646\u0629\u060c \u0648\u0627\u0644\u0648\u0631\u062f\u064a\u0646 \u0645\u0635\u0627\u062f\u0631 \u063a\u0646\u064a\u0629 \u0645\u0646 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0623\u0648\u0645\u064a\u063a\u0627-3. \u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u062e\u0635\u0627\u0626\u0635\u0647\u0627 \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a \u062a\u0628\u0642\u064a \u0645\u0642\u0627\u064a\u064a\u0633 \u0627\u0644\u062c\u0633\u0645 \u0641\u064a \u0627\u0644\u0627\u062e\u062a\u064a\u0627\u0631 \u060c \u0641\u0625\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u063a\u064a\u0631 \u0627\u0644\u0645\u0634\u0628\u0639\u0629 \u062a\u0642\u0644\u0644 \u0623\u064a\u0636\u064b\u0627 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0648\u0627\u0644\u062a\u0635\u0644\u0628 \u0641\u064a \u0627\u0644\u062c\u0633\u0645. \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0647\u064a \u0623\u064a\u0636\u0627 \u0645\u0635\u062f\u0631 \u0645\u0645\u062a\u0627\u0632 \u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062f), \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u062a\u064a \u0646\u0642\u0635 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0641\u0627\u0642\u0645 \u0622\u0644\u0627\u0645 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0638\u0647\u0631 \u0648\u062d\u062a\u0649 \u064a\u0633\u0628\u0628 \u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0645\u0641\u0627\u0635\u0644.<\/p>\n<p>\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u0644\u0627 \u064a\u0641\u0636\u0644\u0648\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0628\u0627\u0646\u062a\u0638\u0627\u0645\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u062a\u0641\u064a\u062f \u0644\u0627 \u062a\u0632\u0627\u0644 \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0623\u0648\u0645\u064a\u063a\u0627 3 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0635\u0646\u0648\u0639\u0629 \u0645\u0646 \u0632\u064a\u062a \u0627\u0644\u0633\u0645\u0643.<\/p>\n<h3>#3 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0630\u0648\u0631<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-17617\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2021\/02\/Nuts-and-seeds.jpg\" alt=\"Nuts and Seeds\" \/><\/figure>\n<p>\u0645\u0635\u062f\u0631 \u062d\u064a\u0648\u064a \u0622\u062e\u0631 \u0645\u0646 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0623\u0648\u0645\u064a\u063a\u0627-3 \u0647\u064a \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0627\u0644\u062e\u0627\u0645 \u0648\u0627\u0644\u0628\u0630\u0648\u0631 \u0645\u062b\u0644 \u0627\u0644\u0644\u0648\u0632 \u0648\u0627\u0644\u062c\u0648\u0632 \u0648\u0628\u0630\u0648\u0631 \u0634\u064a\u0627 \u0648\u0628\u0630\u0648\u0631 \u0627\u0644\u0643\u062a\u0627\u0646. \u0627\u0644\u0645\u062f\u064a\u0629 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u0644\u0647\u0630\u0647 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a (\u0623\u064a \u062d\u0641\u0646\u0629 \u0643\u0644 \u064a\u0648\u0645) \u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u0648\u064a\u0635\u0644\u062d \u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0645\u0634\u062f\u062f\u0629.<\/p>\n<p>\u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0623\u064a\u0636\u0627 \u064a\u0642\u0648\u064a \u0627\u0644\u0639\u0638\u0627\u0645 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644\u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u062a\u0642\u0644\u064a\u0644 \u0641\u0631\u0635 \u0627\u0644\u062a\u0639\u0627\u0642\u062f \u0645\u0639 \u0623\u064a \u0625\u0635\u0627\u0628\u0629 \u0641\u064a \u0627\u0644\u0631\u0643\u0628\u0629 \u0623\u0648 \u0627\u0644\u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u062e\u0644\u0641\u064a\u0629.<\/p>\n<h3>#4 \u0627\u0644\u062e\u0636\u0627\u0631<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-17618\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2021\/02\/vegetables.jpg\" alt=\"Vegetables\" \/><\/figure>\n<p>\u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u062e\u0636\u0631 \u0627\u0644\u0648\u0631\u0642\u064a\u0629 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u0635\u0644\u064a\u0628\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0642\u0631\u0646\u0628\u064a\u0637 \u0648\u0627\u0644\u0642\u0631\u0646\u0628\u064a\u0637 \u0648\u0627\u0644\u0645\u0644\u0641\u0648\u0641 \u0648\u0627\u0644\u0633\u0628\u0627\u0646\u062e \u062c\u0632\u0621\u064b\u0627 \u0645\u0646 \u062e\u0637\u0629 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0644\u0644\u062c\u0645\u064a\u0639. \u0647\u0630\u0647 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a A, C, \u0648 K, \u0648\u0647\u064a \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0643\u0633\u062f\u0629 \u0627\u0644\u0645\u0639\u0631\u0648\u0641\u0629 \u0644\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628. \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u062a\u0648\u0641\u0631 \u0641\u0627\u0626\u062f\u0629 \u0623\u062e\u0631\u0649 \u2013 \u0645\u0631\u0643\u0628 \u0637\u0628\u064a\u0639\u064a \u064a\u0633\u0645\u0649 sulforaphane\u060c \u0627\u0644\u0630\u064a \u064a\u0645\u0646\u0639 \u0625\u0646\u0632\u064a\u0645 \u064a\u0633\u0628\u0628 \u0622\u0644\u0627\u0645 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0648\u0627\u0644\u062a\u0647\u0627\u0628.<\/p>\n<p>\u0627\u0644\u062e\u0636\u0627\u0631 \u0627\u0644\u0648\u0631\u0642\u064a\u0629 \u0627\u0644\u062e\u0636\u0631\u0627\u0621 \u0647\u064a \u0644\u064a\u0641\u064a\u0629 \u0648\u062a\u0644\u0639\u0628 \u062f\u0648\u0631\u0627 \u0623\u0633\u0627\u0633\u064a\u0627 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0631\u0641\u0627\u0647 \u0627\u0644\u062c\u0633\u0645 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645.<\/p>\n<p>\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u062c\u0630\u0631\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u062c\u0632\u0631 \u0648\u0627\u0644\u0628\u0646\u062c\u0631 \u0648\u0627\u0644\u064a\u0642\u0637\u064a\u0646 \u063a\u0646\u064a\u0629 \u0628\u0640 \u0628\u064a\u062a\u0627 \u0643\u0627\u0631\u0648\u062a\u064a\u0646\u060c \u0648\u0647\u0648 \u0645\u0636\u0627\u062f \u0642\u0648\u064a \u0644\u0644\u0623\u0643\u0633\u062f\u0629. \u064a\u0645\u0643\u0646 \u0625\u0636\u0627\u0641\u062a\u0647\u0627 \u0639\u0645\u0644 \u0627\u0644\u0639\u062c\u0627\u0626\u0628 \u0641\u064a \u0627\u0644\u062d\u062f \u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0638\u0647\u0631. \u062a\u0633\u062a\u0647\u0644\u0643 \u0627\u0644\u062c\u0632\u0631 \u0643\u062c\u0632\u0621 \u0645\u0646 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0633\u0644\u0637\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645.<\/p>\n<h3>#5 \u0627\u0644\u0628\u0642\u0648\u0644<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-17619\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2021\/02\/Pulses.jpg\" alt=\"Pulses\" \/><\/figure>\n<p>\u0627\u0644\u0628\u0642\u0648\u0644\u060c \u0645\u062b\u0644 \u0627\u0644\u0639\u062f\u0633\u060c \u0648\u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627\u060c \u0648\u0627\u0644\u062d\u0645\u0635 \u0647\u064a \u0645\u0635\u062f\u0631 \u063a\u0646\u064a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0648\u0627\u0644\u0641\u0644\u0627\u0641\u0648\u0646\u0648\u064a\u062f \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641. \u0644\u064a\u0633 \u0641\u0642\u0637 \u0623\u0646\u0647\u0627 \u0644\u0627 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0648\u0641\u064a\u0631 \u0627\u0644\u0642\u0648\u0629 \u0644\u0644\u062c\u0633\u0645\u060c \u0648\u0644\u0643\u0646 \u062e\u0635\u0627\u0626\u0635\u0647\u0627 \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a \u0648\u0627\u0644\u062a\u062c\u062f\u062f \u0623\u064a\u0636\u0627 \u062a\u0642\u0644\u064a\u0644 \u0622\u0644\u0627\u0645 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0638\u0647\u0631 \u0625\u0644\u0649 \u062d\u062f \u0643\u0628\u064a\u0631 \u0648\u0634\u0641\u0627\u0621 \u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639.<\/p>\n<h3>#6 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0639\u0635\u064a\u0631<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-17620\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2021\/02\/Juicy-fruits.jpg\" alt=\"Juicy Fruits\" \/><\/figure>\n<p>\u0627\u0644\u0641\u0648\u0627\u0643\u0647\u060c \u0648\u062e\u0627\u0635\u0629 \u0627\u0644\u0645\u062a\u063a\u064a\u0631\u0627\u062a \u0627\u0644\u0639\u0635\u064a\u0631\u060c \u064a\u0646\u0628\u063a\u064a \u0623\u0646 \u064a\u0643\u0648\u0646 \u0639\u0646\u0635\u0631\u0627 \u0623\u0633\u0627\u0633\u064a\u0627 \u0641\u064a \u062e\u0637\u0629 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0644\u0644\u062d\u062f \u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0638\u0647\u0631.<\/p>\n<p>\u0627\u0644\u062a\u0641\u0627\u062d \u0648\u0627\u0644\u0623\u0646\u0627\u0646\u0627\u0633 \u0648\u0627\u0644\u062a\u0648\u062a \u0648\u0627\u0644\u0643\u0631\u0632 \u0648\u0627\u0644\u0639\u0646\u0628 \u0648\u0627\u0644\u062d\u0645\u0636\u064a\u0627\u062a (\u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0648\u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644) \u062a\u062a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0641\u0644\u0627\u0641\u0648\u0646\u0648\u064a\u062f\u0627\u062a \u0648\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629. \u062a\u0639\u0645\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0631\u0643\u0628\u0627\u062a \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u062c\u0646\u0628\u064b\u0627 \u0625\u0644\u0649 \u062c\u0646\u0628 \u0644\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a \u0627\u0644\u0646\u0627\u062c\u0645\u0629 \u0639\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0638\u0647\u0631. \u062a\u0633\u062a\u0647\u0644\u0643 \u0627\u0644\u062c\u0644\u062f \u0645\u0646 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0642\u0635\u0649 \u0642\u062f\u0631 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f.<\/p>\n<p>\u0627\u0644\u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0645\u0646\u062a\u0638\u0645 \u0644\u0644\u0637\u0645\u0627\u0637\u0645 (\u0646\u0639\u0645\u060c \u0628\u0644 \u0647\u0648 \u062b\u0645\u0631\u0629!) \u0648\u064a\u0648\u0635\u0649 \u0623\u064a\u0636\u0627 \u0644\u0623\u0646\u0647\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0644\u064a\u0643\u0648\u0628\u064a\u0646\u060c \u0648\u0647\u0648 \u0645\u0636\u0627\u062f \u0644\u0644\u0623\u0643\u0633\u062f\u0629 \u0642\u0648\u064a\u0629 \u0644\u0644\u063a\u0627\u064a\u0629. \u064a\u0645\u0646\u0639 \u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u0631\u0628\u0627\u0637 \u0645\u0646 \u0623\u064a \u0636\u0631\u0631 \u062f\u0627\u0626\u0645 \u0623\u062b\u0646\u0627\u0621 \u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0645\u0644\u062a\u0647\u0628\u0629 \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639.<\/p>\n<h3>#7 \u0627\u0644\u0634\u0627\u064a \u0627\u0644\u0623\u062e\u0636\u0631<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-17621\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2021\/02\/green-tea.jpg\" alt=\"Green tea\" \/><\/figure>\n<p>\u0627\u0644\u0634\u0627\u064a \u0627\u0644\u0623\u062e\u0636\u0631 \u0623\u0648 \u0627\u0644\u0634\u0627\u064a \u0627\u0644\u0639\u0634\u0628\u064a\u0629 \u063a\u0627\u0644\u0628\u0627\u064b \u0645\u0627 \u064a\u0646\u0635\u062d \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u0623\u0648 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u0645\u0632\u0645\u0646\u0629 \u0643\u0639\u0644\u0627\u062c \u063a\u064a\u0631 \u0627\u0644\u063a\u0627\u0632\u064a\u0629. \u0627\u0644\u0634\u0627\u064a \u0627\u0644\u0623\u062e\u0636\u0631 \u063a\u0646\u064a \u0628\u0627\u0644\u0644\u0627\u0641\u0644\u0627\u0641\u0648\u0646\u0648\u064a\u062f\u0627\u062a\u060c \u0627\u0644\u062a\u064a \u062a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u0641\u064a \u0627\u0644\u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u0645\u062a\u0636\u0631\u0631\u0629 \u0625\u0644\u0649 \u062d\u062f \u0643\u0628\u064a\u0631.<\/p>\n<p>\u0627\u0644\u0634\u0627\u064a \u0627\u0644\u0623\u062e\u0636\u0631 \u064a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u0627 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0627\u0633\u062a\u062c\u0627\u0628\u0629 \u0627\u0644\u0645\u0646\u0627\u0639\u064a\u0629 \u0644\u062f\u064a\u0646\u0627\u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u062a\u0642\u0644\u064a\u0644 \u0641\u0631\u0635 \u062a\u0645\u0632\u0642 \u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0623\u0648 \u0627\u0644\u063a\u0636\u0627\u0631\u064a\u0641. \u0628\u0633\u0628\u0628 \u062e\u0635\u0627\u0626\u0635\u0647 \u063a\u064a\u0631 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u064a\u0629 \u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u0646\u0627\u0648\u0644 \u0643\u0648\u0628 \u0623\u0648 \u0643\u0648\u0628\u064a\u0646 \u0645\u0646 \u0627\u0644\u0634\u0627\u064a \u0627\u0644\u0623\u062e\u0636\u0631 \u064a\u0648\u0645\u064a\u064b\u0627.<\/p>\n<p>\u0627\u0644\u0634\u0627\u064a \u0627\u0644\u0623\u062e\u0636\u0631 \u0645\u0641\u064a\u062f \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0639\u0627\u0641\u064a\u0629.<\/p>\n<h3>#8 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-17622\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2021\/02\/whole-grains.jpg\" alt=\"Whole Grains\" \/><\/figure>\n<p>\u062a\u062c\u0646\u0628 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0645\u0643\u0631\u0631\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u062f\u0642\u064a\u0642 \u0627\u0644\u0623\u0628\u064a\u0636 \u0648\u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0623\u0628\u064a\u0636\u060c \u0644\u0623\u0646\u0647\u0627 \u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629. \u0628\u062f\u0644\u0627 \u0645\u0646 \u0630\u0644\u0643\u060c \u0627\u062e\u062a\u0631 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0645\u062b\u0644 \u0627\u0644\u0642\u0645\u062d \u0648\u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a \u0648\u0627\u0644\u062f\u062e\u0646 \u0648\u0627\u0644\u0643\u064a\u0646\u0648\u0627 \u0648\u0627\u0644\u0634\u0639\u064a\u0631 \u0648\u0627\u0644\u0634\u0648\u0641\u0627\u0646\u060c \u0627\u0644\u062e. \u0647\u0630\u0647 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u063a\u0646\u064a\u0629 \u0644\u0644\u063a\u0627\u064a\u0629 \u0641\u064a \u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641. \u062a\u0646\u062a\u062c \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0623\u062d\u0645\u0627\u0636 \u062f\u0647\u0646\u064a\u0629 \u0642\u0635\u064a\u0631\u0629 \u0628\u0627\u0644\u0633\u0644\u0627\u0633\u0644 \u0639\u0646\u062f \u0627\u0644\u0647\u0636\u0645 \u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u0625\u0644\u0649 \u062d\u062f \u0643\u0628\u064a\u0631.<\/p>\n<p>\u0633\u064a\u0624\u062f\u064a \u0625\u062f\u0631\u0627\u062c \u0647\u0630\u0647 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0641\u064a \u062e\u0637\u0629 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0625\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0622\u0644\u0627\u0645 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0638\u0647\u0631.<\/p>\n<h3>#9 \u0627\u0644\u062a\u0648\u0627\u0628\u0644<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-17623\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2021\/02\/spices.jpg\" alt=\"Spices\" \/><\/figure>\n<p>\u0627\u0644\u0632\u0646\u062c\u0628\u064a\u0644 \u0648\u0627\u0644\u062b\u0648\u0645 \u0648\u0627\u0644\u0643\u0631\u0643\u0645 \u0647\u064a \u0627\u0644\u062a\u0648\u0627\u0628\u0644 \u0634\u0639\u0628\u064a\u0629 \u0644\u062e\u0635\u0627\u0626\u0635\u0647\u0627 \u0627\u0644\u0637\u0628\u064a\u0629. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0642\u0644\u0629 \u0642\u0644\u064a\u0644\u0629 \u062c\u062f\u0627 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u064a\u062f\u0631\u0643\u0648\u0646 \u062e\u0635\u0627\u0626\u0635\u0647\u0627 \u0627\u0644\u062c\u0648\u0647\u0631\u064a\u0629 \u0644\u0639\u0644\u0627\u062c \u0622\u0644\u0627\u0645 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0638\u0647\u0631.<\/p>\n<p>\u0627\u0644\u0643\u0631\u0643\u0645 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0643\u0631\u0643\u0645\u064a\u0646 \u0627\u0644\u0645\u0631\u0643\u0628\u060c \u0648\u0647\u0648 \u0639\u0644\u0627\u062c \u0641\u0639\u0627\u0644 \u0644\u0623\u064a \u0622\u0644\u0627\u0645 \u0630\u0627\u062a \u0627\u0644\u0635\u0644\u0629 \u0627\u0644\u0645\u0641\u0627\u0635\u0644. \u0648\u0642\u062f \u0639\u0631\u0636\u062a \u0627\u0644\u0632\u0646\u062c\u0628\u064a\u0644 \u0648\u0627\u0644\u062b\u0648\u0645 \u0623\u064a\u0636\u0627 \u062e\u0635\u0627\u0626\u0635 \u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a\u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u0639\u0644\u0627\u062c \u062d\u062a\u0649 \u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0627\u0644\u062d\u0627\u062f \u0623\u0648 \u0622\u0644\u0627\u0645 \u0627\u0644\u0645\u0641\u0627\u0635\u0644.<\/p>\n<h3>#10 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0647 \u0627\u0644\u062f\u0627\u0643\u0646\u0629<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-17624\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2021\/02\/Dark-chocolate.jpg\" alt=\"Dark Chocolate\" \/><\/figure>\n<p>\u0623\u062e\u064a\u0631\u0627\u064b\u060c \u0647\u0646\u0627\u0643 \u0634\u064a\u0621 \u062c\u0639\u0644 \u0628\u0631\u0627\u0639\u0645 \u0627\u0644\u0630\u0648\u0642 \u062a\u062a\u062f\u062d\u0631\u062c\u060c \u0635\u062d\u064a\u062d\u061f<\/p>\n<p>\u062a\u0638\u0647\u0631 \u062f\u0631\u0627\u0633\u0627\u062a \u0642\u0644\u064a\u0644\u0629 \u0623\u0646 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0647 \u0627\u0644\u062f\u0627\u0643\u0646\u0629 \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0622\u0644\u0627\u0645 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0638\u0647\u0631\u060c \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0639\u0644\u0649 \u0646\u0637\u0627\u0642 \u0648\u0627\u0633\u0639 \u0644\u0645 \u062a\u0624\u0643\u062f \u0628\u0639\u062f \u0627\u0644\u0646\u062a\u0627\u0626\u062c.<\/p>\n<p>\u062a\u0634\u064a\u0631 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u062a\u062c\u0631\u064a\u0628\u064a\u0629 \u0625\u0644\u0649 \u0623\u0646\u0647 \u0643\u0644\u0645\u0627 \u0627\u0631\u062a\u0641\u0639\u062a \u0627\u0644\u0646\u0633\u0628\u0629 \u0627\u0644\u0645\u0626\u0648\u064a\u0629 \u0644\u0644\u0643\u0627\u0643\u0627\u0648 \u0641\u064a \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u0627\u0644\u062f\u0627\u0643\u0646\u0629 \u060c \u0643\u0644\u0645\u0627 \u0643\u0627\u0646\u062a \u0627\u0633\u062a\u062c\u0627\u0628\u062a\u0647\u0645 \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a \u0623\u0639\u0644\u0649.<\/p>\n<p>\u0627\u062e\u062a\u064a\u0627\u0631 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0643\u0627\u0643\u0627\u0648 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0647 \u0627\u0644\u062f\u0627\u0643\u0646\u0629 \u0644\u062c\u0646\u064a \u0627\u0644\u0641\u0648\u0627\u0626\u062f. \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0633\u0643\u0631 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u0633\u0648\u0641 \u064a\u0628\u0637\u0644 \u0627\u0644\u0622\u062b\u0627\u0631\u060c \u0641\u0636\u0644\u0627 \u0639\u0646 \u062a\u0634\u0643\u0644 \u0645\u062e\u0627\u0637\u0631 \u0635\u062d\u064a\u0629 \u0623\u062e\u0631\u0649.<\/p>\n<h2>\u062e\u0637\u0629 \u062d\u0645\u064a\u0629 \u0644\u064a\u0648\u0645 \u0648\u0627\u062d\u062f<\/h2>\n<p>\u0627\u0644\u0622\u0646 \u0628\u0639\u062f \u0623\u0646 \u062a\u062d\u062f\u062b\u0646\u0627 \u0639\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0639\u0634\u0631\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0622\u0644\u0627\u0645 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0638\u0647\u0631 \u060c \u0633\u0646\u0642\u0648\u0645 \u0623\u064a\u0636\u064b\u0627 \u0628\u0625\u062f\u0631\u0627\u062c \u062e\u0637\u0629 \u0639\u064a\u0646\u0629 \u062a\u062a\u0636\u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u064a\u0648\u0645\u064a.<\/p>\n<ul>\n<li><strong>\u0627\u0644\u0625\u0641\u0637\u0627\u0631 (8 \u0635\u0628\u0627\u062d\u0627\u064b \u2013 9 \u0635\u0628\u0627\u062d\u0627\u064b) \u2013<\/strong>\u00a0\u0634\u0637\u064a\u0631\u0629 \u0645\u062a\u0639\u062f\u062f\u0629 \u0627\u0644\u062d\u0628\u0648\u0628 \u0645\u0639 \u0627\u0644\u0637\u0645\u0627\u0637\u0645 \u0648\u0627\u0644\u0628\u064a\u0636.<\/li>\n<li><strong>\u0645\u0646\u062a\u0635\u0641 \u0627\u0644\u0635\u0628\u0627\u062d (\u062d\u0648\u0627\u0644\u064a \u0627\u0644\u0633\u0627\u0639\u0629 11 \u0635\u0628\u0627\u062d\u0627\u064b) \u2013<\/strong>\u00a0\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0637\u0627\u0632\u062c\u0629 \u2013 \u0648\u0639\u0627\u0621 \u0645\u0646 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0645\u0648\u0633\u0645\u064a\u0629 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