{"id":10768,"date":"2024-01-18T17:24:28","date_gmt":"2024-01-18T17:24:28","guid":{"rendered":"https:\/\/fitolympia.com\/?p=10768"},"modified":"2024-01-18T17:24:33","modified_gmt":"2024-01-18T17:24:33","slug":"the-8-healthiest-berries-you-can-eat","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/the-8-healthiest-berries-you-can-eat\/","title":{"rendered":"8 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f\u092a\u094d\u0930\u0926 \u091c\u093e\u092e\u0941\u0928 \u0906\u092a \u0916\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902"},"content":{"rendered":"<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.verywellfit.com\/thmb\/IPgcElNOFD1IYfGuD1FgLVTJ3yc=\/3869x2579\/filters:fill(FFDB5D,1)\/bowls-of-sour-cherries--raspberries--red-and-black-currants-and-blueberries-588489307-56f92dd35f9b5829866e0aab.jpg\" alt=\"\" \/><\/figure>\n<p>\u091c\u093e\u092e\u0941\u0928 \u091b\u094b\u091f\u0947, \u0928\u0930\u092e, \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u0930\u0902\u0917\u094b\u0902 \u0915\u0947 \u0917\u094b\u0932 \u092b\u0932 \u0939\u0948\u0902 &#8211; \u092e\u0941\u0916\u094d\u092f \u0930\u0942\u092a \u0938\u0947 \u0928\u0940\u0932\u0947, \u0932\u093e\u0932 \u092f\u093e \u092c\u0948\u0902\u0917\u0928\u0940\u0964<\/p>\n<p>\u0935\u0947 \u0938\u094d\u0935\u093e\u0926 \u092e\u0947\u0902 \u092e\u0940\u0920\u0947 \u092f\u093e \u0916\u091f\u094d\u091f\u0947 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0905\u0915\u094d\u0938\u0930 \u0938\u0902\u0930\u0915\u094d\u0937\u093f\u0924, \u091c\u093e\u092e \u0914\u0930 \u0921\u0947\u0938\u0930\u094d\u091f \u092e\u0947\u0902 \u0909\u092a\u092f\u094b\u0917 \u0915\u093f\u090f \u091c\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u091c\u093e\u092e\u0941\u0928 \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u092a\u094b\u0937\u0923 \u092a\u094d\u0930\u094b\u092b\u093c\u093e\u0907\u0932 \u0939\u0948 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 \u0935\u0947 \u0906\u092e\u0924\u094c\u0930 \u092a\u0930 \u092b\u093e\u0907\u092c\u0930, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0914\u0930 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u092a\u0949\u0932\u0940\u092b\u0947\u0928\u0949\u0932 \u092e\u0947\u0902 \u0909\u091a\u094d\u091a \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0928\u0924\u0940\u091c\u0924\u0928, \u091c\u093e\u092e\u0941\u0928 \u0915\u094b \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u0947 \u0938\u0947 \u0915\u0908 \u092a\u0941\u0930\u093e\u0928\u0947 \u0930\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u0915\u094d\u0937\u0923\u094b\u0902 \u0915\u094b \u0930\u094b\u0915\u0928\u0947 \u0914\u0930 \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n<p>\u092f\u0939\u093e\u0902 \u0938\u092c\u0938\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f\u0935\u0930\u094d\u0927\u0915 \u091c\u093e\u092e\u0941\u0928 \u0906\u092a \u0916\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0915\u0940 8 \u0939\u0948\u0902\u0964<\/p>\n<h2>1. \u092c\u094d\u0932\u0942\u092c\u0947\u0930\u0940<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.news-medical.net\/image.axd?picture=2019%2F11%2Fshutterstock_1089612134.jpg\" alt=\"\" \/><\/figure>\n<p>\u092c\u094d\u0932\u0942\u092c\u0947\u0930\u0940 \u0932\u094b\u0915\u092a\u094d\u0930\u093f\u092f \u091c\u093e\u092e\u0941\u0928 \u0939\u0948\u0902 \u091c\u094b \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0915\u0947 \u0915\u0947 \u090f\u0915 \u092e\u0939\u093e\u0928 \u0938\u094d\u0930\u094b\u0924 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0915\u093e\u092e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u090f\u0915 \u0915\u092a (148 \u0917\u094d\u0930\u093e\u092e) \u092c\u094d\u0932\u0942\u092c\u0947\u0930\u0940 \u0928\u093f\u092e\u094d\u0928\u0932\u093f\u0916\u093f\u0924 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948:<\/p>\n<ul>\n<li><strong>\u0915\u0948\u0932\u094b\u0930\u0940:<\/strong>\u00a084<\/li>\n<li><strong>\u092b\u093e\u0907\u092c\u0930:<\/strong>\u00a03.6 \u0917\u094d\u0930\u093e\u092e<\/li>\n<li><strong>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940:<\/strong>\u00a0\u0921\u0940\u0935\u0940 \u0915\u093e 16%<\/li>\n<li><strong>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0915\u0947:<\/strong>\u00a0\u0921\u0940\u0935\u0940 \u0915\u093e 24%<\/li>\n<li><strong>\u092e\u0948\u0902\u0917\u0928\u0940\u091c:\u00a0<\/strong>\u0921\u0940\u0935\u0940 \u0915\u093e 22%<\/li>\n<\/ul>\n<p>\u092c\u094d\u0932\u0942\u092c\u0947\u0930\u0940 \u092e\u0947\u0902 \u090f\u0902\u0925\u094b\u0938\u093e\u0907\u0928\u093f\u0928 \u0928\u093e\u092e\u0915 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u092a\u0949\u0932\u0940\u092b\u0947\u0928\u0949\u0932 \u092d\u0940 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u092c\u094d\u0932\u0942\u092c\u0947\u0930\u0940 \u0938\u0947 \u090f\u0902\u0925\u094b\u0938\u093e\u0907\u0928\u093f\u0928 \u0911\u0915\u094d\u0938\u0940\u0921\u0947\u091f\u093f\u0935 \u0924\u0928\u093e\u0935 \u0915\u094b \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u0907\u0938 \u092a\u094d\u0930\u0915\u093e\u0930 \u0938\u094d\u0935\u0938\u094d\u0925 \u0932\u094b\u0917\u094b\u0902 \u0914\u0930 \u092c\u0940\u092e\u093e\u0930\u0940 \u0915\u0947 \u0932\u093f\u090f \u0909\u091a\u094d\u091a \u091c\u094b\u0916\u093f\u092e \u0935\u093e\u0932\u0947 \u0926\u094b\u0928\u094b\u0902 \u092e\u0947\u0902 \u0939\u0943\u0926\u092f \u0930\u094b\u0917 \u0915\u0947 \u091c\u094b\u0916\u093f\u092e \u0915\u094b \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u092c\u094d\u0932\u0942\u092c\u0947\u0930\u0940 \u0930\u0915\u094d\u0924 \u092e\u0947\u0902 &#8220;\u0916\u0930\u093e\u092c&#8221; \u090f\u0932\u0921\u0940\u090f\u0932 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0915\u094b \u0915\u092e \u0915\u0930\u0915\u0947, \u0926\u093f\u0932 \u0915\u0947 \u0926\u094c\u0930\u0947 \u0915\u0947 \u091c\u094b\u0916\u093f\u092e \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0914\u0930 \u0927\u092e\u0928\u093f\u092f\u094b\u0902 \u0915\u0947 \u0915\u093e\u0930\u094d\u092f \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0926\u094d\u0935\u093e\u0930\u093e \u0926\u093f\u0932 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0905\u0928\u094d\u092f \u092a\u0939\u0932\u0941\u0913\u0902 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u092c\u094d\u0932\u0942\u092c\u0947\u0930\u0940 \u092e\u0927\u0941\u092e\u0947\u0939 \u0915\u0947 \u091c\u094b\u0916\u093f\u092e \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0905\u091a\u094d\u091b\u0940 \u0924\u0930\u0939 \u0938\u0947 \u0915\u092e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u093e \u0939\u0948 \u0915\u093f \u092c\u094d\u0932\u0942\u092c\u0947\u0930\u0940 \u092f\u093e \u092c\u093e\u092f\u094b\u090f\u0915\u094d\u091f\u093f\u0935 \u092c\u094d\u0932\u0942\u092c\u0947\u0930\u0940 \u092f\u094c\u0917\u093f\u0915 \u0907\u0902\u0938\u0941\u0932\u093f\u0928 \u0938\u0902\u0935\u0947\u0926\u0928\u0936\u0940\u0932\u0924\u093e \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u091f\u093e\u0907\u092a 2 \u092e\u0927\u0941\u092e\u0947\u0939 \u0915\u0947 \u091c\u094b\u0916\u093f\u092e \u0915\u094b 26% \u0924\u0915 \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u090f\u0915 \u092c\u0921\u093c\u0947 \u0905\u0935\u0932\u094b\u0915\u0928 \u0905\u0927\u094d\u092f\u092f\u0928 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u093e \u0939\u0948 \u0915\u093f \u091c\u094b \u0932\u094b\u0917 \u092c\u094d\u0932\u0942\u092c\u0947\u0930\u0940 \u0916\u093e\u0924\u0947 \u0939\u0948\u0902, \u0909\u0928\u092e\u0947\u0902 \u0938\u0902\u091c\u094d\u091e\u093e\u0928\u093e\u0924\u094d\u092e\u0915 \u0917\u093f\u0930\u093e\u0935\u091f \u0915\u0940 \u0927\u0940\u092e\u0940 \u0926\u0930 \u092d\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948, \u091c\u093f\u0938\u0915\u093e \u0905\u0930\u094d\u0925 \u0939\u0948 \u0915\u093f \u0909\u0928\u0915\u093e \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0909\u092e\u094d\u0930 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0938\u094d\u0935\u0938\u094d\u0925 \u0930\u0939\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u092c\u094d\u0932\u0942\u092c\u0947\u0930\u0940 \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092e\u0947\u0902 \u0916\u0947\u0932\u0928\u0947 \u0935\u093e\u0932\u0940 \u0938\u091f\u0940\u0915 \u092d\u0942\u092e\u093f\u0915\u093e \u0928\u093f\u0930\u094d\u0927\u093e\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0914\u0930 \u0905\u0927\u093f\u0915 \u0936\u094b\u0927 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0938\u093e\u0930\u093e\u0902\u0936<\/strong>\u00a0\u092c\u094d\u0932\u0942\u092c\u0947\u0930\u0940 \u092e\u0947\u0902 \u092b\u093e\u0907\u092c\u0930, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0914\u0930 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u090f\u0902\u0925\u094b\u0938\u093e\u0907\u0928\u093f\u0928 \u0905\u091a\u094d\u091b\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 \u092c\u094d\u0932\u0942\u092c\u0947\u0930\u0940 \u0916\u093e\u0928\u0947 \u0938\u0947 \u0939\u0943\u0926\u092f \u0930\u094b\u0917 \u0914\u0930 \u092e\u0927\u0941\u092e\u0947\u0939 \u0915\u0947 \u0932\u093f\u090f \u091c\u094b\u0916\u093f\u092e \u0915\u093e\u0930\u0915\u094b\u0902 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n<\/blockquote>\n<h2>2. \u0930\u0938\u092d\u0930\u0940<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/snaped.fns.usda.gov\/sites\/default\/files\/styles\/crop_ratio_7_5\/public\/seasonal-produce\/2018-05\/raspberries.jpg?itok=ZN4P8oS6\" alt=\"\" \/><\/figure>\n<p>\u0930\u0938\u092d\u0930\u0940 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0905\u0915\u094d\u0938\u0930 \u0921\u0947\u0938\u0930\u094d\u091f \u092e\u0947\u0902 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948 \u0914\u0930 \u092b\u093e\u0907\u092c\u0930 \u0915\u0947 \u092c\u0939\u0941\u0924 \u0905\u091a\u094d\u091b\u0947 \u0938\u094d\u0930\u094b\u0924 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u090f\u0915 \u0915\u092a (123 \u0917\u094d\u0930\u093e\u092e) \u0930\u0938\u092d\u0930\u0940 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948:<\/p>\n<ul>\n<li><strong>Calories:<\/strong>\u00a064<\/li>\n<li><strong>\u092b\u093e\u0907\u092c\u0930:<\/strong>\u00a08 \u0917\u094d\u0930\u093e\u092e<\/li>\n<li><strong>Vitamin C:<\/strong>\u00a036% of the DV<\/li>\n<li><strong>Vitamin K:<\/strong>\u00a08% of the DV<\/li>\n<li><strong>\u092e\u0948\u0902\u0917\u0928\u0940\u091c:<\/strong>\u00a0\u0921\u0940\u0935\u0940 \u0915\u093e 36%<\/li>\n<\/ul>\n<p>\u0930\u0938\u092d\u0930\u0940 \u092e\u0947\u0902 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u092a\u0949\u0932\u0940\u092b\u0947\u0928\u0949\u0932 \u092d\u0940 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u091c\u093f\u0928\u094d\u0939\u0947\u0902 \u090f\u0932\u093e\u0917\u093f\u091f\u0928\u093f\u0928\u093f\u0928\u094d\u0938 \u0915\u0939\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u091c\u094b \u0911\u0915\u094d\u0938\u0940\u0921\u0947\u091f\u093f\u0935 \u0924\u0928\u093e\u0935 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u093e \u0939\u0948 \u0915\u093f \u091c\u092c \u0938\u093e\u0907\u0915\u093f\u0932 \u091a\u093e\u0932\u0915\u094b\u0902 \u0928\u0947 \u0930\u0938\u092d\u0930\u0940 \u0914\u0930 \u0905\u0928\u094d\u092f \u091c\u093e\u092e\u0941\u0928 \u092f\u0941\u0915\u094d\u0924 \u092a\u0947\u092f \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u093f\u092f\u093e, \u0924\u094b \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u0915\u093e\u0930\u0923 \u0911\u0915\u094d\u0938\u0940\u0921\u0947\u091f\u093f\u0935 \u0924\u0928\u093e\u0935 \u092e\u0947\u0902 \u0915\u093e\u092b\u0940 \u0915\u092e\u0940 \u0906\u0908 \u0964<\/p>\n<p>\u0938\u092c\u0938\u0947 \u0905\u0927\u093f\u0915 \u0916\u092a\u0924 \u0930\u0938\u092d\u0930\u0940 \u0905\u092e\u0947\u0930\u093f\u0915\u0940 \u0932\u093e\u0932 \u092f\u093e \u092f\u0942\u0930\u094b\u092a\u0940\u092f \u0932\u093e\u0932 \u0915\u093f\u0938\u094d\u092e\u0947\u0902 \u0939\u0948\u0902\u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0915\u0908 \u0905\u0932\u0917-\u0905\u0932\u0917 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0940 \u0930\u0938\u092d\u0930\u0940 \u0939\u0948\u0902, \u0914\u0930 \u0915\u093e\u0932\u0947 \u0930\u0938\u092d\u0930\u0940 \u0915\u094b \u0915\u0908 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d \u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092d\u0940 \u0926\u093f\u0916\u093e\u092f\u093e \u0917\u092f\u093e \u0939\u0948\u0964<\/p>\n<p>\u0915\u093e\u0932\u0947 \u0930\u0938\u092d\u0930\u0940 \u0926\u093f\u0932 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0938\u0947 \u0938\u093e\u092c\u093f\u0924 \u0939\u094b \u0917\u092f\u093e \u0939\u0948 \u0915\u093f \u0915\u093e\u0932\u0947 \u0930\u0938\u092d\u0930\u0940 \u0939\u0943\u0926\u092f \u0930\u094b\u0917 \u0915\u0947 \u0932\u093f\u090f \u091c\u094b\u0916\u093f\u092e \u0915\u093e\u0930\u0915\u094b\u0902 \u0915\u094b \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u091c\u0948\u0938\u0947 \u0930\u0915\u094d\u0924\u091a\u093e\u092a \u0914\u0930 \u0930\u0915\u094d\u0924 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0964<\/p>\n<p>\u0905\u0928\u094d\u092f \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u093e \u0939\u0948 \u0915\u093f \u0915\u093e\u0932\u0947 \u0930\u0938\u092d\u0930\u0940 \u092e\u0947\u091f\u093e\u092c\u094b\u0932\u093f\u0915 \u0938\u093f\u0902\u0921\u094d\u0930\u094b\u092e \u0915\u0947 \u0938\u093e\u0925 \u0932\u094b\u0917\u094b\u0902 \u092e\u0947\u0902 \u0938\u0942\u091c\u0928 \u0915\u094b \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0939\u093e\u0932\u093e\u0902\u0915\u093f \u092f\u0947 \u092a\u0922\u093c\u093e\u0908 \u092c\u0939\u0941\u0924 \u091b\u094b\u091f\u0940 \u0925\u0940\u0964 \u0915\u093e\u0932\u0947 \u0930\u0938\u092d\u0930\u0940 \u0915\u0947 \u0932\u093e\u092d\u094b\u0902 \u0915\u0940 \u092a\u0941\u0937\u094d\u091f\u093f \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0914\u0930 \u0905\u0927\u093f\u0915 \u0936\u094b\u0927 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0939\u0948\u0964<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0938\u093e\u0930\u093e\u0902\u0936<\/strong><\/p>\n<p>\u0930\u0938\u092d\u0930\u0940 \u092b\u093e\u0907\u092c\u0930 \u0914\u0930 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u092a\u0949\u0932\u0940\u092b\u0947\u0928\u0949\u0932 \u0938\u0947 \u092d\u0930\u0947 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u0915\u093e\u0932\u0940 \u0930\u0938\u092d\u0930\u0940 \u0938\u0947 \u0926\u093f\u0932 \u0915\u0940 \u0938\u0947\u0939\u0924 \u0915\u094b \u092b\u093e\u092f\u0926\u093e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n<\/blockquote>\n<h2>3. \u0917\u094b\u091c\u0940 \u091c\u093e\u092e\u0941\u0928<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/post.healthline.com\/wp-content\/uploads\/2020\/09\/Organic-Goji-berries-1200x628-facebook-1200x628.jpg\" alt=\"\" \/><\/figure>\n<p>\u0917\u094b\u091c\u0940 \u091c\u093e\u092e\u0941\u0928, \u091c\u093f\u0938\u0947 \u0935\u0941\u0932\u094d\u092b\u092c\u0947\u0930\u0940 \u0915\u0947 \u0928\u093e\u092e \u0938\u0947 \u092d\u0940 \u091c\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u091a\u0940\u0928 \u0915\u0947 \u092e\u0942\u0932 \u0928\u093f\u0935\u093e\u0938\u0940 \u0939\u0948\u0902 \u0914\u0930 \u092a\u093e\u0930\u0902\u092a\u0930\u093f\u0915 \u091a\u093f\u0915\u093f\u0924\u094d\u0938\u093e \u092e\u0947\u0902 \u0909\u092a\u092f\u094b\u0917 \u0915\u093f\u090f \u091c\u093e\u0924\u0947 \u0939\u0948\u0902\u0964 \u0935\u0947 \u0939\u093e\u0932 \u0939\u0940 \u092e\u0947\u0902 \u092a\u0936\u094d\u091a\u093f\u092e\u0940 \u0926\u0941\u0928\u093f\u092f\u093e \u092e\u0947\u0902 \u092c\u0939\u0941\u0924 \u0932\u094b\u0915\u092a\u094d\u0930\u093f\u092f \u0939\u094b \u0917\u090f \u0939\u0948\u0902\u0964<\/p>\n<p>\u0938\u0942\u0916\u0947 \u0917\u094b\u091c\u0940 \u091c\u093e\u092e\u0941\u0928 \u0915\u093e \u090f\u0915 \u0914\u0902\u0938 (28 \u0917\u094d\u0930\u093e\u092e) \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948:<\/p>\n<ul>\n<li><strong>Calories:<\/strong>\u00a098<\/li>\n<li><strong>Fiber:<\/strong>\u00a03.7 grams<\/li>\n<li><strong>Vitamin C:<\/strong>\u00a015% of the DV<\/li>\n<li><strong>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u090f:<\/strong>\u00a0\u0921\u0940\u0935\u0940 \u0915\u093e 42%<\/li>\n<li><strong>\u0906\u092f\u0930\u0928:<\/strong>\u00a0\u0921\u0940\u0935\u0940 \u0915\u093e 11%<\/li>\n<\/ul>\n<p>\u0917\u094b\u091c\u0940 \u091c\u093e\u092e\u0941\u0928 \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u090f \u0914\u0930 \u091c\u0947\u0915\u094d\u0938\u0947\u0902\u0925\u093f\u0928 \u0915\u093e \u0909\u091a\u094d\u091a \u0938\u094d\u0924\u0930 \u092d\u0940 \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u094b \u0926\u094b\u0928\u094b\u0902 \u0906\u0902\u0916\u094b\u0902 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948\u0902\u0964<\/p>\n<p>150 \u092c\u0941\u091c\u0941\u0930\u094d\u0917 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u092a\u094d\u0930\u0924\u093f\u0926\u093f\u0928 \u0917\u094b\u091c\u0940 \u092c\u0947\u0930\u0940 \u0915\u0947 \u092e\u093e\u0932\u093f\u0915\u093e\u0928\u093e \u0926\u0942\u0927 \u0906\u0927\u093e\u0930\u093f\u0924 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0947 14 \u0917\u094d\u0930\u093e\u092e \u0916\u093e\u0928\u0947 \u0938\u0947 \u0909\u092e\u094d\u0930 \u092c\u0922\u093c\u0928\u0947 \u0915\u0947 \u0915\u093e\u0930\u0923 \u0906\u0902\u0916\u094b\u0902 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092e\u0947\u0902 \u0917\u093f\u0930\u093e\u0935\u091f \u0915\u092e \u0939\u094b \u0917\u0908\u0964 \u0907\u0938\u0940 \u0924\u0930\u0939 \u0915\u0947 \u090f\u0915 \u0926\u0942\u0938\u0930\u0947 \u0905\u0927\u094d\u092f\u092f\u0928 \u0915\u0947 \u0938\u093e\u0925 \u0907\u0938 \u0905\u0927\u094d\u092f\u092f\u0928 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u093e \u0939\u0948 \u0915\u093f \u0917\u094b\u091c\u0940 \u091c\u093e\u092e\u0941\u0928 \u0916\u093e\u0928\u0947 \u0938\u0947 \u0930\u0915\u094d\u0924 \u0915\u093e zeaxanthin \u0938\u094d\u0924\u0930 \u092c\u0922\u093c \u0938\u0915\u0924\u093e \u0939\u0948 \u0964<\/p>\n<p>\u0915\u0908 \u0905\u0928\u094d\u092f \u091c\u093e\u092e\u0941\u0928 \u0915\u0940 \u0924\u0930\u0939 \u0917\u094b\u091c\u0940 \u091c\u093e\u092e\u0941\u0928 \u092e\u0947\u0902 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u092a\u0949\u0932\u0940\u092b\u0947\u0928\u0949\u0932 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 \u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f 30 \u0926\u093f\u0928\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0917\u094b\u091c\u0940 \u092c\u0947\u0930\u0940 \u0915\u093e \u0930\u0938 \u092a\u0940\u0928\u0947 \u0938\u0947 \u0938\u094d\u0935\u0938\u094d\u0925, \u092a\u0941\u0930\u093e\u0928\u0947 \u091a\u0940\u0928\u0940 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0930\u0915\u094d\u0924 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0938\u094d\u0924\u0930 \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f \u0939\u0941\u0908 \u0964<\/p>\n<p>\u090f\u0915 \u0905\u0928\u094d\u092f \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f 2 \u0938\u092a\u094d\u0924\u093e\u0939 \u0924\u0915 \u0917\u094b\u091c\u0940 \u092c\u0947\u0930\u0940 \u0915\u093e \u0930\u0938 \u092a\u0940\u0928\u0947 \u0938\u0947 \u091a\u092f\u093e\u092a\u091a\u092f \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f \u0939\u0941\u0908 \u0914\u0930 \u0905\u0927\u093f\u0915 \u0935\u091c\u0928 \u0935\u093e\u0932\u0947 \u0932\u094b\u0917\u094b\u0902 \u092e\u0947\u0902 \u0915\u092e\u0930 \u0915\u093e \u0906\u0915\u093e\u0930 \u0915\u092e \u0939\u094b \u0917\u092f\u093e .<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0938\u093e\u0930\u093e\u0902\u0936<\/strong>\u00a0\u0917\u094b\u091c\u0940 \u091c\u093e\u092e\u0941\u0928 \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u0906\u0902\u0916\u094b\u0902 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092e\u0947\u0902 \u092f\u094b\u0917\u0926\u093e\u0928 \u0926\u0947\u0924\u0947 \u0939\u0948\u0902\u0964 \u0907\u0928\u092e\u0947\u0902 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u092d\u0940 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<\/blockquote>\n<h2>4. \u0938\u094d\u091f\u094d\u0930\u0949\u092c\u0947\u0930\u0940<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/images.indianexpress.com\/2020\/02\/strawberry-1200.jpg\" alt=\"\" \/><\/figure>\n<p>\u0938\u094d\u091f\u094d\u0930\u0949\u092c\u0947\u0930\u0940 \u0926\u0941\u0928\u093f\u092f\u093e \u092e\u0947\u0902 \u0938\u092c\u0938\u0947 \u0905\u0927\u093f\u0915 \u0916\u092a\u0924 \u091c\u093e\u092e\u0941\u0928 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948 \u0914\u0930 \u092f\u0939 \u092d\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0915\u093e \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948\u0902 \u0964<\/p>\n<p>\u090f\u0915 \u0915\u092a (144 \u0917\u094d\u0930\u093e\u092e) \u092a\u0942\u0930\u0947 \u0938\u094d\u091f\u094d\u0930\u0949\u092c\u0947\u0930\u0940 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948:<\/p>\n<ul>\n<li><strong>Calories:<\/strong>\u00a046<\/li>\n<li><strong>Fiber:<\/strong>\u00a03 grams<\/li>\n<li><strong>Vitamin C:<\/strong>\u00a097% of the DV<\/li>\n<li><strong>Manganese:<\/strong>\u00a024% of the DV<\/li>\n<\/ul>\n<p>\u0938\u094d\u091f\u094d\u0930\u0949\u092c\u0947\u0930\u0940 \u0926\u093f\u0932 \u0915\u0940 \u0938\u0947\u0939\u0924 \u0915\u0947 \u0932\u093f\u090f \u0905\u091a\u094d\u091b\u0947 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 \u0935\u093e\u0938\u094d\u0924\u0935 \u092e\u0947\u0902, 93,000 \u0938\u0947 \u0905\u0927\u093f\u0915 \u092e\u0939\u093f\u0932\u093e\u0913\u0902 \u0915\u0947 \u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u091c\u094b \u0932\u094b\u0917 \u092a\u094d\u0930\u0924\u093f \u0938\u092a\u094d\u0924\u093e\u0939 \u0938\u094d\u091f\u094d\u0930\u0949\u092c\u0947\u0930\u0940 \u0914\u0930 \u092c\u094d\u0932\u0942\u092c\u0947\u0930\u0940 \u0915\u0947 3 \u0938\u0947 \u0905\u0927\u093f\u0915 \u092d\u093e\u0917\u094b\u0902 \u092e\u0947\u0902 \u0916\u093e\u092f\u093e \u0926\u093f\u0932 \u0915\u093e \u0926\u094c\u0930\u093e \u092a\u0921\u093c\u0928\u0947 \u0915\u093e \u0916\u0924\u0930\u093e 30% \u0938\u0947 \u0905\u0927\u093f\u0915 \u0925\u093e\u0964<\/p>\n<p>\u0905\u0928\u094d\u092f \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u093e \u0939\u0948 \u0915\u093f \u0938\u094d\u091f\u094d\u0930\u0949\u092c\u0947\u0930\u0940 \u0930\u0915\u094d\u0924 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932, \u091f\u094d\u0930\u093e\u0907\u0917\u094d\u0932\u093f\u0938\u0930\u093e\u0907\u0921\u094d\u0938, \u0914\u0930 \u0911\u0915\u094d\u0938\u0940\u0921\u0947\u091f\u093f\u0935 \u0924\u0928\u093e\u0935 \u0938\u0939\u093f\u0924 \u0939\u0943\u0926\u092f \u0930\u094b\u0917 \u0915\u0947 \u0932\u093f\u090f \u091c\u094b\u0916\u093f\u092e \u0915\u093e\u0930\u0915\u094b\u0902 \u0915\u0940 \u090f\u0915 \u0938\u0902\u0916\u094d\u092f\u093e \u0915\u094b \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<p>\u0938\u094d\u091f\u094d\u0930\u0949\u092c\u0947\u0930\u0940 \u0930\u0915\u094d\u0924 \u092e\u0947\u0902 \u092d\u0921\u093c\u0915\u093e\u090a \u0930\u0938\u093e\u092f\u0928\u094b\u0902 \u0915\u094b \u0915\u092e \u0915\u0930\u0915\u0947 \u0938\u0942\u091c\u0928 \u0915\u094b \u092d\u0940 \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948, \u091c\u0948\u0938\u0947 \u0906\u0908\u090f\u0932-1, \u0906\u0908\u090f\u0932-6, \u0914\u0930 \u0938\u0940-\u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e\u0936\u0940\u0932 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 (\u0938\u0940\u0906\u0930\u092a\u0940)\u0964<\/p>\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0938\u094d\u091f\u094d\u0930\u0949\u092c\u0947\u0930\u0940 \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948, \u091c\u094b \u092e\u0927\u0941\u092e\u0947\u0939 \u0915\u094b \u0930\u094b\u0915\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948\u0964<\/p>\n<p>\u0935\u093e\u0938\u094d\u0924\u0935 \u092e\u0947\u0902, \u0968\u0966\u0966,\u0966\u0966\u0966 \u0938\u0947 \u0905\u0927\u093f\u0915 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u0938\u094d\u091f\u094d\u0930\u0949\u092c\u0947\u0930\u0940 \u0916\u093e\u0928\u0947 \u0938\u0947 \u091f\u093e\u0907\u092a 2 \u092e\u0927\u0941\u092e\u0947\u0939 \u0915\u0947 \u091c\u094b\u0916\u093f\u092e \u0915\u094b 18% \u0924\u0915 \u0915\u092e \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948 \u0964<\/p>\n<p>\u0905\u0902\u0924 \u092e\u0947\u0902, \u090f\u0915 \u0914\u0930 \u0905\u0927\u094d\u092f\u092f\u0928 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u093e \u0939\u0948 \u0915\u093f \u092b\u094d\u0930\u0940\u091c \u0915\u0947 \u092a\u094d\u0930\u0924\u093f \u0926\u093f\u0928 2 \u0914\u0902\u0938 (\u096c\u0966 \u0917\u094d\u0930\u093e\u092e) \u0916\u093e\u0928\u0947-\u0938\u0942\u0916\u0947 \u0938\u094d\u091f\u094d\u0930\u0949\u092c\u0947\u0930\u0940 \u092a\u093e\u0909\u0921\u0930 \u0911\u0915\u094d\u0938\u0940\u0921\u0947\u091f\u093f\u0935 \u0924\u0928\u093e\u0935 \u0914\u0930 \u0918\u0947\u0918\u093e \u0915\u0948\u0902\u0938\u0930 \u0915\u0947 \u0935\u093f\u0915\u093e\u0938 \u0915\u0947 \u0909\u091a\u094d\u091a \u091c\u094b\u0916\u093f\u092e \u092a\u0930 \u0932\u094b\u0917\u094b\u0902 \u092e\u0947\u0902 \u092d\u0921\u093c\u0915\u093e\u090a \u0930\u0938\u093e\u092f\u0928\u094b\u0902 \u0915\u094b \u0915\u092e<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0938\u093e\u0930\u093e\u0902\u0936<\/strong>\u00a0\u0938\u094d\u091f\u094d\u0930\u0949\u092c\u0947\u0930\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0915\u093e \u090f\u0915 \u0909\u0924\u094d\u0915\u0943\u0937\u094d\u091f \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902\u0964 \u0935\u0947 \u0939\u0943\u0926\u092f \u0930\u094b\u0917 \u0915\u0947 \u0932\u093f\u090f \u091c\u094b\u0916\u093f\u092e \u0915\u093e\u0930\u0915\u094b\u0902 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0914\u0930 \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0915\u094b \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u093e\u092c\u093f\u0924 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<\/blockquote>\n<h2>5. \u092c\u093f\u0932\u092c\u0947\u0930\u0940<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/post.healthline.com\/wp-content\/uploads\/2020\/08\/aronia-berries-732x549-thumbnail-732x549.jpg\" alt=\"\" \/><\/figure>\n<p>\u092c\u093f\u0932\u092c\u0947\u0930\u0940 \u092c\u094d\u0932\u0942\u092c\u0947\u0930\u0940 \u0915\u0947 \u0938\u092e\u093e\u0928 \u0939\u0948\u0902, \u0914\u0930 \u0926\u094b\u0928\u094b\u0902 \u0905\u0915\u094d\u0938\u0930 \u092d\u094d\u0930\u092e\u093f\u0924 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 \u092c\u093f\u0932\u092c\u0947\u0930\u0940 \u092f\u0942\u0930\u094b\u092a \u0915\u0947 \u092e\u0942\u0932 \u0928\u093f\u0935\u093e\u0938\u0940 \u0939\u0948\u0902, \u091c\u092c\u0915\u093f \u092c\u094d\u0932\u0942\u092c\u0947\u0930\u0940 \u0909\u0924\u094d\u0924\u0930\u0940 \u0905\u092e\u0947\u0930\u093f\u0915\u093e \u0915\u0947 \u092e\u0942\u0932 \u0928\u093f\u0935\u093e\u0938\u0940 \u0939\u0948\u0902\u0964<\/p>\n<p>\u092c\u093f\u0932\u092c\u0947\u0930\u0940 \u0915\u0947 3.5 \u0914\u0902\u0938 (100 \u0917\u094d\u0930\u093e\u092e) \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902:<\/p>\n<ul>\n<li><strong>Calories:<\/strong>\u00a043<\/li>\n<li><strong>Fiber:<\/strong>\u00a04.6 grams<\/li>\n<li><strong>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940:<\/strong>\u00a0\u0921\u0940\u0935\u0940 \u0915\u093e 16%<\/li>\n<li><strong>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0908:<\/strong>\u00a0\u0921\u0940\u0935\u0940 \u0915\u093e 12%<\/li>\n<\/ul>\n<p>\u0915\u0908 \u0935\u0948\u091c\u094d\u091e\u093e\u0928\u093f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u093e \u0939\u0948 \u0915\u093f \u092c\u093f\u0932\u092c\u0947\u0930\u0940 \u0938\u0942\u091c\u0928 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0915\u0941\u091b \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u093e \u0939\u0948 \u0915\u093f \u092c\u093f\u0932\u092c\u0947\u0930\u0940 \u0916\u093e\u0928\u0947 \u092f\u093e \u092c\u093f\u0932\u092c\u0947\u0930\u0940 \u0915\u093e \u0930\u0938 \u092a\u0940\u0928\u0947 \u0938\u0947 \u0939\u0943\u0926\u092f \u0930\u094b\u0917 \u092f\u093e \u092e\u0947\u091f\u093e\u092c\u0949\u0932\u093f\u0915 \u0938\u093f\u0902\u0921\u094d\u0930\u094b\u092e \u0915\u0947 \u0916\u0924\u0930\u0947 \u092e\u0947\u0902 \u0932\u094b\u0917\u094b\u0902 \u092e\u0947\u0902 \u0938\u0942\u091c\u0928 \u0915\u092e \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948 \u0964<\/p>\n<p>\u0967\u0967\u0966 \u092e\u0939\u093f\u0932\u093e\u0913\u0902 \u0915\u0947 \u090f\u0915 \u0905\u0928\u094d\u092f \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u0932\u0917\u092d\u0917 1 \u092e\u0939\u0940\u0928\u0947 \u0924\u0915 \u092c\u093f\u0932\u092c\u0947\u0930\u0940 \u0916\u093e\u0928\u0947 \u0938\u0947 \u0939\u0943\u0926\u092f \u0930\u094b\u0917 \u0915\u0947 \u0935\u093f\u0915\u093e\u0938 \u092e\u0947\u0902 \u092b\u0902\u0938\u093e\u090f \u0917\u090f \u090f\u0902\u0921\u094b\u0925\u0947\u0932\u093f\u092f\u0932 \u092e\u093e\u0930\u094d\u0915\u0930 \u0915\u093e \u0938\u094d\u0924\u0930 \u0915\u092e \u0939\u094b \u0917\u092f\u093e \u0964 \u092c\u093f\u0932\u092c\u0947\u0930\u0940 \u0928\u0947 \u0915\u092e\u0930 \u0915\u0940 \u092a\u0930\u093f\u0927\u093f \u092e\u0947\u0902 0.5 \u0907\u0902\u091a (1.2 \u0938\u0947\u092e\u0940) \u0914\u0930 \u0935\u091c\u0928 0.4 \u092a\u093e\u0909\u0902\u0921 (0.2 \u0915\u093f\u0932\u094b\u0917\u094d\u0930\u093e\u092e) \u0924\u0915 \u0915\u092e \u0915\u0930 \u0926\u093f\u092f\u093e\u0964<\/p>\n<p>\u090f\u0915 \u0905\u0932\u0917 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u092c\u093f\u0932\u092c\u0947\u0930\u0940, \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u0914\u0930 \u092e\u091b\u0932\u0940 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0906\u0939\u093e\u0930 \u0916\u093e\u0928\u0947 \u0938\u0947 \u0909\u091a\u094d\u091a \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0935\u093e\u0932\u0947 \u0932\u094b\u0917\u094b\u0902 \u092e\u0947\u0902 \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0915\u092e \u0939\u094b \u0917\u0908 \u0964<\/p>\n<p>\u092c\u093f\u0932\u092c\u0947\u0930\u0940 \u092d\u0940 &#8220;\u0905\u091a\u094d\u091b\u093e&#8221; HDL \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f \u0914\u0930 &#8220;\u092c\u0941\u0930\u093e&#8221; \u090f\u0932\u0921\u0940\u090f\u0932 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0915\u094b \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0938\u093e\u0930\u093e\u0902\u0936<\/strong>\u00a0\u092c\u093f\u0932\u092c\u0947\u0930\u0940 \u092c\u094d\u0932\u0942\u092c\u0947\u0930\u0940 \u0915\u0947 \u0938\u092e\u093e\u0928 \u0939\u0948\u0902 \u0914\u0930 \u0938\u0942\u091c\u0928 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u0939\u0948\u0902\u0964 \u0935\u0947 \u0935\u091c\u0928 \u0914\u0930 \u0930\u0915\u094d\u0924 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092d\u0940 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<\/blockquote>\n<h2>6. \u0905\u0915\u093e\u0908 \u091c\u093e\u092e\u0941\u0928<\/h2>\n<p>Acai \u091c\u093e\u092e\u0941\u0928 \u092c\u094d\u0930\u093e\u091c\u0940\u0932 \u0905\u092e\u0947\u091c\u093c\u0928 \u0915\u094d\u0937\u0947\u0924\u094d\u0930 \u0915\u0947 \u092e\u0942\u0932 \u0928\u093f\u0935\u093e\u0938\u0940 acai \u0916\u091c\u0942\u0930 \u0915\u0947 \u092a\u0947\u0921\u093c \u092a\u0930 \u0939\u094b \u091c\u093e\u0928\u093e \u0964<\/p>\n<p>\u0935\u0947 \u0905\u092a\u0928\u0947 \u0909\u091a\u094d\u091a \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u0915\u0940 \u0935\u091c\u0939 \u0938\u0947 \u0932\u094b\u0915\u092a\u094d\u0930\u093f\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0916\u093e\u0926\u094d\u092f \u0915\u0940 \u0916\u0941\u0930\u093e\u0915 \u092c\u0928 \u0917\u090f \u0939\u0948\u0902\u0964<\/p>\n<p>3.5 \u0914\u0902\u0938 (100 \u0917\u094d\u0930\u093e\u092e) \u0905\u0915\u093e\u0908 \u092c\u0947\u0930\u0940 \u092a\u094d\u092f\u0942\u0930\u0940 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948:<\/p>\n<ul>\n<li><strong>Calories:<\/strong>\u00a070<\/li>\n<li><strong>Fiber:<\/strong>\u00a05 grams<\/li>\n<\/ul>\n<p>\u0927\u094d\u092f\u093e\u0928 \u0930\u0916\u0947\u0902 \u0915\u093f \u0905\u0915\u0948 \u091c\u093e\u092e\u0941\u0928 \u0905\u0915\u094d\u0938\u0930 \u0938\u0942\u0916\u0947 \u092f\u093e \u092b\u094d\u0930\u0940\u091c-\u0938\u0942\u0916\u0947 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u091c\u094b \u092a\u094b\u0937\u0923 \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u0915\u094b \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u0905\u0915\u0948 \u091c\u093e\u092e\u0941\u0928 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u092a\u0949\u0932\u0940\u092b\u0947\u0928\u0949\u0932 \u0915\u0947 \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u0947 \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948\u0902 \u0914\u0930 \u0907\u0938\u092e\u0947\u0902 \u092c\u094d\u0932\u0942\u092c\u0947\u0930\u0940 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 10 \u0917\u0941\u0928\u093e \u0905\u0927\u093f\u0915 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u091c\u092c \u090f\u0915 \u0930\u0938 \u092f\u093e \u0932\u0941\u0917\u0926\u0940 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0938\u0947\u0935\u0928 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0924\u094b \u0905\u0915\u0948 \u091c\u093e\u092e\u0941\u0928 \u0930\u0915\u094d\u0924 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u092c\u0922\u093c\u093e \u0938\u0915\u0924\u093e \u0939\u0948 \u0914\u0930 \u0911\u0915\u094d\u0938\u0940\u0921\u0947\u091f\u093f\u0935 \u0924\u0928\u093e\u0935 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0930\u0938\u093e\u092f\u0928\u094b\u0902 \u0915\u094b \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u0907\u0938\u0915\u0947 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924, \u0905\u0915\u093e\u0908 \u092c\u0947\u0930\u0940 \u0932\u0941\u0917\u0926\u0940 \u0915\u094b \u0905\u0927\u093f\u0915 \u0935\u091c\u0928 \u0935\u093e\u0932\u0947 \u0935\u092f\u0938\u094d\u0915\u094b\u0902 \u092e\u0947\u0902 \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e, \u0907\u0902\u0938\u0941\u0932\u093f\u0928 \u0914\u0930 \u0930\u0915\u094d\u0924 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0926\u093f\u0916\u093e\u092f\u093e \u0917\u092f\u093e \u0939\u0948, \u091c\u093f\u0928\u094d\u0939\u094b\u0902\u0928\u0947 1 \u092e\u0939\u0940\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u0924\u093f \u0926\u093f\u0928 200 \u0917\u094d\u0930\u093e\u092e \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u093f\u092f\u093e\u0964<\/p>\n<p>\u092f\u0947 \u092a\u094d\u0930\u092d\u093e\u0935 \u090f\u0925\u0932\u0940\u091f\u094b\u0902 \u092e\u0947\u0902 \u092d\u0940 \u0926\u093f\u0916\u093e\u0908 \u0926\u093f\u090f \u0939\u0948\u0902\u0964 6 \u0938\u092a\u094d\u0924\u093e\u0939 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 acai \u0930\u0938 \u092e\u093f\u0936\u094d\u0930\u0923 \u0915\u0947 3 \u0914\u0902\u0938 (100 \u092e\u093f\u0932\u0940\u0932\u0940\u091f\u0930) \u092a\u0940\u0928\u0947 \u0930\u0915\u094d\u0924 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0915\u092e \u0914\u0930 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u092c\u093e\u0926 \u0911\u0915\u094d\u0938\u0940\u0921\u0947\u091f\u093f\u0935 \u0924\u0928\u093e\u0935 \u0915\u092e \u0939\u0948, \u091c\u094b \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u0915\u094d\u0937\u0924\u093f \u0938\u0947 \u0935\u0938\u0942\u0932\u0940 \u0915\u0940 \u0917\u0924\u093f \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n<p>\u0905\u0915\u0948 \u092e\u0947\u0902 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0911\u0938\u094d\u091f\u093f\u092f\u094b\u0906\u0930\u094d\u0925\u0930\u093e\u0907\u091f\u093f\u0938 \u0915\u0947 \u0932\u0915\u094d\u0937\u0923\u094b\u0902 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092d\u0940 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0911\u0938\u094d\u091f\u093f\u092f\u094b\u0906\u0930\u094d\u0925\u0930\u093e\u0907\u091f\u093f\u0938 \u0935\u093e\u0932\u0947 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f 12 \u0938\u092a\u094d\u0924\u093e\u0939 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u0924\u093f \u0926\u093f\u0928 acai \u0930\u0938 \u0915\u0947 4 \u0914\u0902\u0938 (120 \u092e\u093f\u0932\u0940\u0932\u0940\u091f\u0930) \u092a\u0940\u0928\u0947 \u0915\u093e\u092b\u0940 \u0926\u0930\u094d\u0926 \u0915\u092e \u0914\u0930 \u0926\u0948\u0928\u093f\u0915 \u091c\u0940\u0935\u0928 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0939\u0941\u0906\u0964<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0938\u093e\u0930\u093e\u0902\u0936<\/strong>\u00a0\u0905\u0915\u0948 \u091c\u093e\u092e\u0941\u0928 \u092e\u0947\u0902 \u0909\u091a\u094d\u091a \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u0930\u0915\u094d\u0924 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932, \u0911\u0915\u094d\u0938\u0940\u0921\u0947\u091f\u093f\u0935 \u0924\u0928\u093e\u0935 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u0914\u0930 \u092f\u0939\u093e\u0902 \u0924\u0915 \u0915\u093f \u0911\u0938\u094d\u091f\u093f\u092f\u094b\u0906\u0930\u094d\u0925\u0930\u093e\u0907\u091f\u093f\u0938 \u0915\u0947 \u0932\u0915\u094d\u0937\u0923\u094b\u0902 \u0915\u094b \u092d\u0940 \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<\/blockquote>\n<h2>7. \u0915\u094d\u0930\u0948\u0928\u092c\u0947\u0930\u0940<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/post.healthline.com\/wp-content\/uploads\/2020\/08\/cranberries-101-732x549-thumbnail.jpg\" alt=\"\" \/><\/figure>\n<p>\u0915\u094d\u0930\u0948\u0928\u092c\u0947\u0930\u0940 \u0916\u091f\u094d\u091f\u0947 \u0938\u094d\u0935\u093e\u0926 \u0915\u0947 \u0938\u093e\u0925 \u090f\u0915 \u092c\u0947\u0939\u0926 \u0938\u094d\u0935\u0938\u094d\u0925 \u092b\u0932 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0935\u0947 \u0936\u093e\u092f\u0926 \u0939\u0940 \u0915\u092d\u0940 \u0915\u091a\u094d\u091a\u093e \u0916\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u0907\u0938\u0915\u0947 \u092c\u091c\u093e\u092f, \u0935\u0947 \u0906\u092e\u0924\u094c\u0930 \u092a\u0930 \u0930\u0938 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092d\u0938\u094d\u092e \u0939\u094b \u091c\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>1 \u0915\u092a (110 \u0917\u094d\u0930\u093e\u092e) \u0915\u091a\u094d\u091a\u0947 \u0915\u094d\u0930\u0948\u0928\u092c\u0947\u0930\u0940 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948:<\/p>\n<ul>\n<li><strong>Calories:<\/strong>\u00a046<\/li>\n<li><strong>\u092b\u093e\u0907\u092c\u0930:<\/strong>\u00a03.6 \u0917\u094d\u0930\u093e\u092e<\/li>\n<li><strong>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940:<\/strong>\u00a0\u0921\u0940\u0935\u0940 \u0915\u093e 16%<\/li>\n<li><strong>Manganese:<\/strong>\u00a012% of the DV<\/li>\n<\/ul>\n<p>\u0905\u0928\u094d\u092f \u091c\u093e\u092e\u0941\u0928 \u0915\u0940 \u0924\u0930\u0939 \u0915\u094d\u0930\u0948\u0928\u092c\u0947\u0930\u0940 \u092e\u0947\u0902 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u092a\u0949\u0932\u0940\u092b\u0947\u0928\u0949\u0932 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f \u0907\u0928\u092e\u0947\u0902 \u0938\u0947 \u091c\u094d\u092f\u093e\u0926\u093e\u0924\u0930 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0915\u094d\u0930\u0948\u0928\u092c\u0947\u0930\u0940 \u0915\u0940 \u0924\u094d\u0935\u091a\u093e \u092e\u0947\u0902 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 \u0907\u0938\u0932\u093f\u090f, \u0915\u094d\u0930\u0948\u0928\u092c\u0947\u0930\u0940 \u0930\u0938 \u092e\u0947\u0902 \u0915\u0908 \u092a\u0949\u0932\u0940\u092b\u0947\u0928\u0949\u0932 \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0915\u094d\u0930\u0948\u0928\u092c\u0947\u0930\u0940 \u0915\u093e \u0938\u092c\u0938\u0947 \u092a\u094d\u0930\u0938\u093f\u0926\u094d\u0927 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d \u092e\u0942\u0924\u094d\u0930 \u092a\u0925 \u0938\u0902\u0915\u094d\u0930\u092e\u0923 (\u092f\u0942\u091f\u0940\u0906\u0908) \u0915\u0947 \u091c\u094b\u0916\u093f\u092e \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0940 \u0909\u0928\u0915\u0940 \u0915\u094d\u0937\u092e\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u0915\u094d\u0930\u0948\u0928\u092c\u0947\u0930\u0940 \u092e\u0947\u0902 \u0915\u0941\u091b \u0930\u0938\u093e\u092f\u0928 \u092c\u0948\u0915\u094d\u091f\u0940\u0930\u093f\u092f\u093e\u00a0<em>\u0908. \u0915\u094b\u0932\u093e\u0908<\/em>\u00a0\u0915\u094b \u092e\u0942\u0924\u094d\u0930\u093e\u0936\u092f \u092f\u093e \u092e\u0942\u0924\u094d\u0930 \u092a\u0925 \u0915\u0940 \u0926\u0940\u0935\u093e\u0930 \u0938\u0947 \u091a\u093f\u092a\u0915\u0928\u0947 \u0938\u0947 \u0930\u094b\u0915\u0924\u0947 \u0939\u0948\u0902, \u0907\u0938\u0932\u093f\u090f \u0938\u0902\u0915\u094d\u0930\u092e\u0923 \u0915\u0947 \u091c\u094b\u0916\u093f\u092e \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0915\u0908 \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u093e \u0939\u0948 \u0915\u093f \u0915\u094d\u0930\u0948\u0928\u092c\u0947\u0930\u0940 \u0915\u093e \u0930\u0938 \u092a\u0940\u0928\u0947 \u092f\u093e \u0915\u094d\u0930\u0948\u0928\u092c\u0947\u0930\u0940 \u0915\u0940 \u0916\u0941\u0930\u093e\u0915 \u0932\u0947\u0928\u0947 \u0938\u0947 \u092f\u0942\u091f\u0940\u0906\u0908 \u0915\u093e \u0916\u0924\u0930\u093e \u0915\u092e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 .<\/p>\n<p>\u0915\u094d\u0930\u0948\u0928\u092c\u0947\u0930\u0940 \u0915\u093e \u0930\u0938 \u0905\u0928\u094d\u092f \u0938\u0902\u0915\u094d\u0930\u092e\u0923\u094b\u0902 \u0915\u0947 \u091c\u094b\u0916\u093f\u092e \u0915\u094b \u092d\u0940 \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n<p><em>\u090f\u091a \u092a\u093e\u0907\u0932\u094b\u0930\u0940<\/em>\u00a0\u090f\u0915 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u093e \u092c\u0948\u0915\u094d\u091f\u0940\u0930\u093f\u092f\u093e \u0939\u0948 \u091c\u094b \u092a\u0947\u091f \u0915\u0947 \u0905\u0932\u094d\u0938\u0930 \u0914\u0930 \u0915\u0948\u0902\u0938\u0930 \u0915\u093e \u0915\u093e\u0930\u0923 \u092c\u0928 \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0915\u0908 \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u093e \u0939\u0948 \u0915\u093f \u0915\u094d\u0930\u0948\u0928\u092c\u0947\u0930\u0940 \u0915\u093e \u0930\u0938\u00a0<em>\u090f\u091a \u092a\u093e\u0907\u0932\u094b\u0930\u0940<\/em>\u00a0\u0915\u094b \u092a\u0947\u091f \u0915\u0940 \u0926\u0940\u0935\u093e\u0930 \u0938\u0947 \u091c\u0941\u0921\u093c\u0928\u0947 \u0938\u0947 \u0930\u094b\u0915 \u0938\u0915\u0924\u093e \u0939\u0948 \u0914\u0930 \u0907\u0938 \u092a\u094d\u0930\u0915\u093e\u0930 \u0938\u0902\u0915\u094d\u0930\u092e\u0923 \u0915\u094b \u0930\u094b\u0915 \u0938\u0915\u0924\u093e \u0939\u0948 \u0964<\/p>\n<p>\u0915\u094d\u0930\u0948\u0928\u092c\u0947\u0930\u0940 \u0915\u0947 \u0930\u0938 \u0928\u0947 \u0939\u0943\u0926\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u0932\u093e\u092d \u092d\u0940 \u0926\u093f\u0916\u093e\u090f \u0939\u0948\u0902\u0964 \u0915\u0908 \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0939\u0948 \u0915\u093f \u0915\u094d\u0930\u0948\u0928\u092c\u0947\u0930\u0940 \u0915\u093e \u0930\u0938 \u092a\u0940\u0928\u0947 \u0938\u0947 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932, \u0930\u0915\u094d\u0924\u091a\u093e\u092a, \u0911\u0915\u094d\u0938\u0940\u0921\u0947\u091f\u093f\u0935 \u0924\u0928\u093e\u0935 \u0914\u0930 \u0927\u092e\u0928\u093f\u092f\u094b\u0902 \u0915\u0940 &#8220;\u0915\u0920\u094b\u0930\u0924\u093e&#8221; \u0915\u092e \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n<p>\u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u092c\u0939\u0941\u0924 \u0938\u093e\u0930\u0940 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u091a\u0940\u0928\u0940 \u0915\u0947 \u0938\u093e\u0925 \u0915\u094d\u0930\u0948\u0928\u092c\u0947\u0930\u0940 \u0930\u0938 \u0915\u0940 \u0915\u093f\u0938\u094d\u092e\u094b\u0902 \u0938\u0947 \u092c\u091a\u0928\u093e \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0939\u0948\u0964<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0938\u093e\u0930\u093e\u0902\u0936<\/strong>\u00a0\u0915\u094d\u0930\u0948\u0928\u092c\u0947\u0930\u0940 \u0914\u0930 \u0915\u094d\u0930\u0948\u0928\u092c\u0947\u0930\u0940 \u0915\u093e \u0930\u0938 \u092e\u0942\u0924\u094d\u0930 \u092a\u0925 \u0914\u0930 \u092a\u0947\u091f \u0915\u0947 \u0938\u0902\u0915\u094d\u0930\u092e\u0923 \u0915\u0947 \u091c\u094b\u0916\u093f\u092e \u0915\u094b \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948 \u0914\u0930 \u0926\u093f\u0932 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u0932\u093e\u092d \u092a\u0939\u0941\u0902\u091a\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u092c\u0939\u0941\u0924 \u0938\u093e\u0930\u0940 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924<br \/>\u091a\u0940\u0928\u0940 \u0915\u0947 \u0938\u093e\u0925 \u0930\u0938 \u0938\u0947 \u092c\u091a\u0928\u093e \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0939\u0948\u0964<\/p>\n<\/blockquote>\n<h2>8. \u0905\u0902\u0917\u0942\u0930<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/ripe.london\/wp-content\/uploads\/2017\/11\/grapes.jpg\" alt=\"\" \/><\/figure>\n<p>\u0905\u0902\u0917\u0942\u0930 \u0935\u094d\u092f\u093e\u092a\u0915 \u0930\u0942\u092a \u0938\u0947 \u092f\u093e \u0924\u094b \u092a\u0942\u0930\u0947, \u0915\u091a\u094d\u091a\u0947 \u092b\u0932 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092f\u093e \u0930\u0938, \u0936\u0930\u093e\u092c, \u0915\u093f\u0936\u092e\u093f\u0936, \u092f\u093e \u0938\u093f\u0930\u0915\u093e \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092d\u0938\u094d\u092e \u0939\u094b \u0930\u0939\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<p>\u090f\u0915 \u0915\u092a (151 \u0917\u094d\u0930\u093e\u092e) \u092a\u0942\u0930\u0947, \u0915\u091a\u094d\u091a\u0947 \u0905\u0902\u0917\u0942\u0930 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948:<\/p>\n<ul>\n<li><strong>Calories:<\/strong>\u00a0104<\/li>\n<li><strong>Fiber:<\/strong>\u00a01.4 grams<\/li>\n<li><strong>Vitamin C:<\/strong>\u00a05% of the DV<\/li>\n<li><strong>Vitamin K:<\/strong>\u00a018% of the DV<\/li>\n<\/ul>\n<p>\u0905\u0902\u0917\u0942\u0930 \u0915\u0940 \u0924\u094d\u0935\u091a\u093e \u0914\u0930 \u092c\u0940\u091c \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u092a\u0949\u0932\u0940\u092b\u0947\u0928\u0949\u0932 \u0915\u093e \u090f\u0915 \u0909\u0924\u094d\u0915\u0943\u0937\u094d\u091f \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902\u0964 \u0915\u0908 \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u093e \u0939\u0948 \u0915\u093f \u0905\u0902\u0917\u0942\u0930 \u0915\u0947 \u092c\u0940\u091c \u092a\u0949\u0932\u0940\u092b\u0947\u0928\u0949\u0932 \u0905\u0930\u094d\u0915 \u0930\u0915\u094d\u0924\u091a\u093e\u092a \u0914\u0930 \u0939\u0943\u0926\u092f \u0917\u0924\u093f \u0926\u094b\u0928\u094b\u0902 \u0915\u094b \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0939\u093e\u0932\u093e\u0902\u0915\u093f \u0907\u0928\u092e\u0947\u0902 \u0938\u0947 \u0915\u0908 \u092a\u0922\u093c\u093e\u0908 \u091b\u094b\u091f\u0940 \u0925\u0940\u0902\u0964 \u0905\u0928\u094d\u092f \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u092e\u0947\u0902 \u092f\u0939 \u0926\u093e\u0935\u093e \u0915\u093f\u092f\u093e \u0917\u092f\u093e \u0939\u0948 \u0915\u093f \u0930\u0915\u094d\u0924\u091a\u093e\u092a \u092a\u0930 \u092a\u0949\u0932\u0940\u092b\u0947\u0928\u0949\u0932 \u0915\u093e \u092a\u094d\u0930\u092d\u093e\u0935 \u0905\u0938\u094d\u092a\u0937\u094d\u091f \u092c\u0928\u093e \u0939\u0941\u0906 \u0939\u0948 \u0964<\/p>\n<p>\u090f\u0915 \u092c\u0921\u0947 \u092a\u094d\u0930\u0947\u0915\u094d\u0937\u0923\u093e\u0924\u094d\u092e\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u092a\u094d\u0930\u0924\u093f \u0938\u092a\u094d\u0924\u093e\u0939 3 \u092c\u093e\u0930 \u0905\u0902\u0917\u0942\u0930 \u092f\u093e \u0915\u093f\u0936\u092e\u093f\u0936 \u0916\u093e\u0928\u0947 \u0938\u0947 \u091f\u093e\u0907\u092a 2 \u092e\u0927\u0941\u092e\u0947\u0939 \u0915\u0947 \u0916\u0924\u0930\u0947 \u092e\u0947\u0902 12% \u0915\u0940 \u0915\u092e\u0940 \u0906\u0908 \u0925\u0940 .<\/p>\n<p>\u090f\u0915 \u0905\u0928\u094d\u092f \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f 8 \u0938\u092a\u094d\u0924\u093e\u0939 \u0924\u0915 \u092a\u094d\u0930\u0924\u093f \u0926\u093f\u0928 17 \u0914\u0902\u0938 (500 \u0917\u094d\u0930\u093e\u092e) \u0905\u0902\u0917\u0942\u0930 \u0916\u093e\u0928\u0947 \u0938\u0947 \u0909\u091a\u094d\u091a \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0935\u093e\u0932\u0947 \u0932\u094b\u0917\u094b\u0902 \u092e\u0947\u0902 \u0930\u0915\u094d\u0924 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0914\u0930 \u0911\u0915\u094d\u0938\u0940\u0921\u0947\u091f\u093f\u0935 \u0924\u0928\u093e\u0935 \u0915\u092e \u0939\u094b \u0917\u092f\u093e \u0964<\/p>\n<p>\u0905\u0902\u0924 \u092e\u0947\u0902, \u0905\u0902\u0917\u0942\u0930 \u0915\u093e \u0930\u0938 \u092d\u0940 \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964 25 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[&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":10771,"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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