{"id":16271,"date":"2024-07-20T00:00:03","date_gmt":"2024-07-20T00:00:03","guid":{"rendered":"https:\/\/fitolympia.com\/?p=16271"},"modified":"2024-07-20T15:45:31","modified_gmt":"2024-07-20T15:45:31","slug":"how-do-you-gain-weight-quickly-and-safely","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/how-do-you-gain-weight-quickly-and-safely\/","title":{"rendered":"\u0906\u092a \u091c\u0932\u094d\u0926\u0940 \u0914\u0930 \u0938\u0941\u0930\u0915\u094d\u0937\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0935\u091c\u0928 \u0915\u0948\u0938\u0947 \u0939\u093e\u0938\u093f\u0932 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902?"},"content":{"rendered":"\n<p>\u0921\u0949\u0915\u094d\u091f\u0930 \u0906\u092e\u0924\u094c\u0930 \u092a\u0930 \u0909\u0928 \u0932\u094b\u0917\u094b\u0902 \u0915\u094b \u0935\u091c\u0928 \u092c\u0922\u093c\u0928\u0947 \u0915\u0940 \u0938\u0932\u093e\u0939 \u0926\u0947\u0924\u0947 \u0939\u0948\u0902, \u091c\u093f\u0928\u0915\u093e \u0935\u091c\u0928 \u0932\u0917\u093e\u0924\u093e\u0930 \u092c\u0939\u0941\u0924 \u0915\u092e \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u094b \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u092e\u0938\u094d\u092f\u093e\u0913\u0902 \u0915\u0940 \u090f\u0915 \u0936\u094d\u0930\u0943\u0902\u0916\u0932\u093e \u0915\u093e \u0915\u093e\u0930\u0923 \u092c\u0928 \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0924\u0917\u0921\u093c\u0947 \u0914\u0930 \u0905\u0928\u094d\u092f \u090f\u0925\u0932\u0940\u091f\u094b\u0902 \u0915\u094b \u092d\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0938\u0947 \u0935\u091c\u0928 \u0939\u093e\u0938\u093f\u0932 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0909\u092e\u094d\u092e\u0940\u0926 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0938\u0902\u092f\u0941\u0915\u094d\u0924 \u0930\u093e\u091c\u094d\u092f \u0905\u092e\u0947\u0930\u093f\u0915\u093e \u092e\u0947\u0902&nbsp;<a href=\"https:\/\/www.cdc.gov\/nchs\/data\/hestat\/underweight_adult_07_10\/underweight_adult_07_10.htm\" target=\"_blank\" rel=\"noreferrer noopener\">\u0930\u094b\u0917 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923 \u0914\u0930 \u0930\u094b\u0915\u0925\u093e\u092e \u0915\u0947 \u0932\u093f\u090f \u0915\u0947\u0902\u0926\u094d\u0930 (\u0938\u0940\u0921\u0940\u0938\u0940) \u0935\u093f\u0936\u094d\u0935\u0938\u0928\u0940\u092f \u0938\u094d\u0930\u094b\u0924<\/a>&nbsp;\u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930, \u0926\u0947\u0936 \u092e\u0947\u0902 20 \u0938\u0947 \u0969\u096f \u0935\u0930\u094d\u0937 \u0915\u0940 \u0906\u092f\u0941 \u0915\u0947 \u0915\u092e \u0935\u091c\u0928 \u0935\u093e\u0932\u0947 \u0935\u092f\u0938\u094d\u0915\u094b\u0902 \u0915\u0940 \u0938\u0902\u0916\u094d\u092f\u093e \u0967\u096f\u096e\u096e \u0914\u0930 \u0968\u0966\u0966\u096e \u0915\u0947 \u092c\u0940\u091a 3 \u092a\u094d\u0930\u0924\u093f\u0936\u0924 \u0938\u0947 \u0918\u091f\u0915\u0930 \u0967.\u096f \u092a\u094d\u0930\u0924\u093f\u0936\u0924 \u0939\u094b \u0917\u0908 \u0964<\/p>\n\n\n\n<p>\u090f\u0915 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u091c\u094b \u0915\u092e \u0935\u091c\u0928 \u0915\u093e \u0939\u0948, \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u092e\u0941\u0926\u094d\u0926\u094b\u0902 \u0915\u093e \u0905\u0928\u0941\u092d\u0935 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0938\u0902\u092d\u093e\u0935\u0928\u093e \u0939\u0948, \u091c\u093f\u0938\u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u091c\u0928\u0928-\u0905\u0915\u094d\u0937\u092e\u0924\u093e<\/li><li>\u0935\u093f\u0915\u093e\u0938 \u092e\u0947\u0902 \u0926\u0947\u0930\u0940<\/li><li>\u090f\u0915 \u0915\u092e\u091c\u094b\u0930 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u092a\u094d\u0930\u0923\u093e\u0932\u0940<\/li><li>\u0905\u0938\u094d\u0925\u093f-\u0938\u0941\u0937\u093f\u0930\u0924\u093e<\/li><li>\u0938\u0930\u094d\u091c\u0930\u0940 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u091c\u091f\u093f\u0932\u0924\u093e \u0915\u093e \u092c\u0922\u093c\u093e \u0939\u0941\u0906 \u091c\u094b\u0916\u093f\u092e<\/li><li>\u0915\u0941\u092a\u094b\u0937\u0923<\/li><\/ul>\n\n\n\n<p>\u091c\u092c\u0915\u093f \u0935\u091c\u0928 \u092c\u0922\u093c\u0928\u0947 \u0938\u0947 \u0938\u0902\u0918\u0930\u094d\u0937 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948, \u0928\u093f\u092e\u094d\u0928\u0932\u093f\u0916\u093f\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0935\u0947 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u092d\u0940 \u092c\u0922\u093c\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0938\u092e\u0917\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u091c\u0932\u094d\u0926\u0940 \u0938\u0947 \u0935\u091c\u0928 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f<\/h2>\n\n\n\n<p>\u0928\u093f\u092e\u094d\u0928\u0932\u093f\u0916\u093f\u0924 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0915\u093f\u0938\u0940 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0915\u094b \u0938\u0941\u0930\u0915\u094d\u0937\u093f\u0924 \u0914\u0930 \u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u0922\u0902\u0917 \u0938\u0947 \u0935\u091c\u0928 \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p><strong>1. \u0926\u0942\u0927<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/321\/321518\/protein-shakes-are-good-weight-gain-foods.jpg?w=1155&amp;h=1541\" alt=\"\u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0936\u0947\u0915 \u0905\u091a\u094d\u091b\u093e \u0935\u091c\u0928 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0939\u0948\u0902\"\/><figcaption>\u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0936\u0947\u0915 \u0932\u094b\u0917\u094b\u0902 \u0915\u094b \u0906\u0938\u093e\u0928\u0940 \u0938\u0947 \u0935\u091c\u0928 \u0939\u093e\u0938\u093f\u0932 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0905\u0917\u0930 \u0915\u0938\u0930\u0924 \u0915\u0947 \u0924\u0941\u0930\u0902\u0924 \u092c\u093e\u0926 \u0928\u0936\u0947 \u092e\u0947\u0902 \u0939\u0948\u0902 \u0924\u094b \u0938\u092c\u0938\u0947 \u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u0939\u0948\u0902\u0964<\/figcaption><\/figure>\n\n\n\n<p>\u0926\u0942\u0927 \u0935\u0938\u093e, \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u092e\u093f\u0936\u094d\u0930\u0923 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092f\u0939 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0938\u0939\u093f\u0924 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0914\u0930 \u0916\u0928\u093f\u091c\u094b\u0902 \u0915\u093e \u092d\u0940 \u090f\u0915 \u0909\u0924\u094d\u0915\u0943\u0937\u094d\u091f \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0926\u0942\u0927 \u0915\u0940 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u0907\u0938\u0947 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u093e \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930 \u0930\u0939\u0947 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u0935\u093f\u0915\u0932\u094d\u092a \u092c\u0928\u093e\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u090f\u0915&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/academic.oup.com\/ajcn\/article\/85\/4\/1031\/4648831\" target=\"_blank\">\u0905\u0927\u094d\u092f\u092f\u0928<\/a>&nbsp;\u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u090f\u0915 \u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u0938\u0930\u0924 \u0915\u0947 \u092c\u093e\u0926, \u0938\u094d\u0915\u093f\u092e \u0926\u0942\u0927 \u092a\u0940\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0938\u094b\u092f\u093e \u0906\u0927\u093e\u0930\u093f\u0924 \u0909\u0924\u094d\u092a\u093e\u0926 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u0905\u0927\u093f\u0915 \u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u0922\u0902\u0917 \u0938\u0947 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u093e \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0940 \u0964<\/p>\n\n\n\n<p>\u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u092e\u0947\u0902 \u092e\u0939\u093f\u0932\u093e\u0913\u0902 \u0915\u094b \u0936\u093e\u092e\u093f\u0932 \u090f\u0915 \u0938\u092e\u093e\u0928&nbsp;<a href=\"https:\/\/journals.lww.com\/acsm-msse\/fulltext\/2010\/06000\/Body_Composition_and_Strength_Changes_in_Women.11.aspx\" target=\"_blank\" rel=\"noreferrer noopener\">\u0905\u0927\u094d\u092f\u092f\u0928<\/a>&nbsp;\u091c\u094b \u090f\u0915 \u0915\u0938\u0930\u0924 \u0915\u0947 \u092c\u093e\u0926 \u0926\u0942\u0927 \u092a\u093f\u092f\u093e \u092e\u0947\u0902 \u092c\u0947\u0939\u0924\u0930 \u092a\u0930\u093f\u0923\u093e\u092e \u0926\u093f\u0916\u093e\u092f\u093e \u0964<\/p>\n\n\n\n<p>\u0935\u091c\u0928 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0940 \u0924\u0932\u093e\u0936 \u092e\u0947\u0902 \u0915\u093f\u0938\u0940 \u0915\u0947 \u0932\u093f\u090f, \u0926\u0942\u0927 \u0926\u093f\u0928 \u092d\u0930 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u091c\u094b\u0921\u093c\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948 \u0964<\/p>\n\n\n\n<p><strong>2. \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0939\u093f\u0932\u093e\u0924\u093e \u0939\u0948<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.eatthis.com\/wp-content\/uploads\/sites\/4\/2021\/05\/protein-shake-1.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0936\u0947\u0915 \u090f\u0915 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0915\u094b \u0906\u0938\u093e\u0928\u0940 \u0938\u0947 \u0914\u0930 \u0915\u0941\u0936\u0932\u0924\u093e \u0938\u0947 \u0935\u091c\u0928 \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u090f\u0915 \u0939\u093f\u0932\u093e \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u093e \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u0938\u092c\u0938\u0947 \u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u0939\u0948 \u0905\u0917\u0930 \u0936\u0940\u0918\u094d\u0930 \u0939\u0940 \u090f\u0915 \u0915\u0938\u0930\u0924 \u0915\u0947 \u092c\u093e\u0926 \u0928\u0936\u0947 \u092e\u0947\u0902 \u0964<\/p>\n\n\n\n<p>\u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u092f\u0939 \u0927\u094d\u092f\u093e\u0928 \u0930\u0916\u0928\u093e \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948 \u0915\u093f \u092a\u094d\u0930\u0940\u092e\u0947\u0921 \u0936\u0947\u0915 \u092e\u0947\u0902 \u0905\u0915\u094d\u0938\u0930 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u091a\u0940\u0928\u0940 \u0914\u0930 \u0905\u0928\u094d\u092f \u092f\u094b\u091c\u0915 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u091c\u093f\u0928\u0938\u0947 \u092c\u091a\u093e \u091c\u093e\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964 \u0932\u0947\u092c\u0932 \u0915\u094b \u0927\u094d\u092f\u093e\u0928 \u0938\u0947 \u091a\u0947\u0915 \u0915\u0930\u0947\u0902\u0964<\/p>\n\n\n\n<p><strong>3. \u091a\u093e\u0935\u0932<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/proxy\/NVcTju4FaKVQRGQs4db2nPUvexjy0U_0NaVj4CNtD14_2S8wgoYctZMJbPmsrCDvX7ik734o9kCYX-oJDNJdMLJVKy3CanQ7hREcQCz6AN0sa3AkaQ0\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u090f\u0915 \u0915\u092a \u091a\u093e\u0935\u0932 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/ndb.nal.usda.gov\/ndb\/foods\/show\/305241?fgcd=&amp;manu=&amp;lfacet=&amp;format=&amp;count=&amp;max=25&amp;offset=&amp;sort=default%E2%84%B4=asc&amp;qlookup=brown+rice&amp;ds=SR&amp;qt=&amp;qp=&amp;qa=&amp;qn=&amp;q=&amp;ing=\" target=\"_blank\">200 \u0915\u0948\u0932\u094b\u0930\u0940<\/a>\u0939\u094b\u0924\u0940 \u0939\u0948, \u0914\u0930 \u092f\u0939 \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0915\u093e \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0930\u094b\u0924 \u092d\u0940 \u0939\u0948, \u091c\u094b \u0935\u091c\u0928 \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u092f\u094b\u0917\u0926\u093e\u0928 \u0926\u0947\u0924\u093e \u0939\u0948\u0964 \u0915\u0908 \u0932\u094b\u0917\u094b\u0902 \u0915\u094b \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0914\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u0935\u093e\u0932\u0947 \u092d\u094b\u091c\u0928 \u092e\u0947\u0902 \u091a\u093e\u0935\u0932 \u0915\u094b \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u093e \u0906\u0938\u093e\u0928 \u0932\u0917\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p><strong>4. \u0930\u0947\u0921 \u092e\u0940\u091f<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/img.huffingtonpost.com\/asset\/5d01f2f9210000dc18ec55fb.jpeg?ops=1778_1000\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u0932\u093e\u0932 \u092e\u093e\u0902\u0938 \u0915\u093e \u0909\u092a\u092d\u094b\u0917 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0914\u0930 \u0935\u091c\u0928 \u092c\u0922\u093c\u0928\u0947 \u0915\u0947 \u0938\u093e\u0925 \u092e\u0926\u0926 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0926\u093f\u0916\u093e\u092f\u093e \u0917\u092f\u093e \u0939\u0948 \u0964<\/p>\n\n\n\n<p>\u0938\u094d\u091f\u0947\u0915 \u092e\u0947\u0902 \u0932\u094d\u092f\u0942\u0938\u093f\u0928 \u0914\u0930 \u0915\u094d\u0930\u093f\u090f\u091f\u093f\u0928 \u0926\u094b\u0928\u094b\u0902 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u091c\u094b \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092d\u0942\u092e\u093f\u0915\u093e \u0928\u093f\u092d\u093e\u0924\u0947 \u0939\u0948\u0902\u0964 \u0938\u094d\u091f\u0947\u0915 \u0914\u0930 \u0905\u0928\u094d\u092f \u0930\u0947\u0921 \u092e\u0940\u091f \u092e\u0947\u0902 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0914\u0930 \u092b\u0948\u091f \u0926\u094b\u0928\u094b\u0902 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u0935\u091c\u0928 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u091c\u092c\u0915\u093f \u090f\u0915 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0915\u094b \u0909\u0928\u0915\u0947 \u0938\u0947\u0935\u0928 \u0915\u094b \u0938\u0940\u092e\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0938\u0932\u093e\u0939 \u0926\u0940 \u091c\u093e\u0924\u0940 \u0939\u0948, \u0932\u093e\u0932 \u092e\u093e\u0902\u0938 \u0915\u0947 leaner \u0915\u091f\u094c\u0924\u0940 \u092b\u0948\u091f\u0940 \u0915\u091f\u094c\u0924\u0940 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u0926\u093f\u0932 \u0915\u0947 \u0932\u093f\u090f \u0938\u094d\u0935\u0938\u094d\u0925 \u0939\u0948\u0902 \u0964<\/p>\n\n\n\n<p>\u090f\u0915&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24477043\" target=\"_blank\">\u0905\u0927\u094d\u092f\u092f\u0928<\/a>&nbsp;\u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f 60-90 \u0906\u092f\u0941 \u0935\u0930\u094d\u0917 \u0915\u0940 \u0967\u0966\u0966 \u092e\u0939\u093f\u0932\u093e\u0913\u0902 \u0915\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0926\u0941\u092c\u0932\u093e \u0932\u093e\u0932 \u092e\u093e\u0902\u0938 \u091c\u094b\u0921\u093c\u0928\u0947 \u0938\u0947 \u0909\u0928\u094d\u0939\u0947\u0902 \u0935\u091c\u0928 \u092c\u0922\u093c\u093e\u0928\u0947 \u0914\u0930 \u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u0947 \u0926\u094c\u0930 \u0938\u0947 \u0917\u0941\u091c\u0930\u0924\u0947 \u0939\u0941\u090f 18 \u092a\u094d\u0930\u0924\u093f\u0936\u0924 \u0924\u0915 \u0924\u093e\u0915\u0924 \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932\u0940 \u0964<\/p>\n\n\n\n<p><strong>5. \u0928\u091f \u0914\u0930 \u0905\u0916\u0930\u094b\u091f \u0915\u093e \u092e\u0915\u094d\u0916\u0928<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/imagesvc.meredithcorp.io\/v3\/mm\/image?url=https%3A%2F%2Fimg1.cookinglight.timeinc.net%2Fsites%2Fdefault%2Ffiles%2F1518799374%2F1802w-peanut-butter-and-peanuts-getty.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u0928\u093f\u092f\u092e\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u092a\u093e\u0917\u0932 \u0932\u0947\u0928\u0947 \u0938\u0947 \u0915\u093f\u0938\u0940 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0915\u094b \u0938\u0941\u0930\u0915\u094d\u0937\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0935\u091c\u0928 \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964 \u0928\u091f\u094d\u0938 \u090f\u0915 \u0936\u093e\u0928\u0926\u093e\u0930 \u0938\u094d\u0928\u0948\u0915 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0938\u0932\u093e\u0926 \u0938\u0939\u093f\u0924 \u0915\u0908 \u092d\u094b\u091c\u0928 \u092e\u0947\u0902 \u091c\u094b\u0921\u093c\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0915\u091a\u094d\u091a\u0947 \u092f\u093e \u0938\u0942\u0916\u0947 \u092d\u0941\u0928\u0947 \u0939\u0941\u090f \u092e\u0947\u0935\u0947 \u0938\u0947 \u0938\u092c\u0938\u0947 \u091c\u094d\u092f\u093e\u0926\u093e \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u091c\u094b\u0921\u093c\u093e \u091a\u0940\u0928\u0940 \u092f\u093e \u0939\u093e\u0907\u0921\u094d\u0930\u094b\u091c\u0928\u0940\u0915\u0943\u0924 \u0924\u0947\u0932\u094b\u0902 \u0915\u0947 \u092c\u093f\u0928\u093e \u092c\u0928\u093e\u092f\u093e \u0905\u0916\u0930\u094b\u091f \u092e\u0915\u094d\u0916\u0928 \u092d\u0940 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0907\u0928 \u092e\u0915\u094d\u0916\u0928 \u092e\u0947\u0902 \u090f\u0915\u092e\u093e\u0924\u094d\u0930 \u0918\u091f\u0915 \u0916\u0941\u0926 \u092a\u093e\u0917\u0932 \u0939\u094b\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/321\/321518\/weight-gain-foods-wholegrain-bread.jpg?w=1155&amp;h=1541\" alt=\"\u0935\u091c\u0928 \u092c\u0922\u093c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0938\u093e\u092c\u0941\u0924 \u0930\u094b\u091f\u0940\"\/><figcaption>Wholegrain breads contain complex carbohydrates and seeds, which can promote weight gain.<\/figcaption><\/figure>\n\n\n\n<p><strong>6. Whole-grain breads<\/strong><\/p>\n\n\n\n<p>These breads contain complex carbohydrates, which can promote weight gain. Some also contain seeds, which provide added benefits.<\/p>\n\n\n\n<p>For more science-backed resources on nutrition, visit our&nbsp;dedicated hub.<\/p>\n\n\n\n<p><strong>7. Other starches<\/strong><\/p>\n\n\n\n<p>Starches help some of the foods already listed to boost muscle growth and weight gain. They add bulk to meals and boost the number of&nbsp;calories&nbsp;consumed.<\/p>\n\n\n\n<p>Other foods rich in starches include:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>potatoes<\/li><li>corn<\/li><li>quinoa<\/li><li>buckwheat<\/li><li>beans<\/li><li>squash<\/li><li>oats<\/li><li>legumes<\/li><li>winter root vegetables<\/li><li>sweet potatoes<\/li><li>pasta<\/li><li>whole-grain cereals<\/li><li>whole-grain breads<\/li><li>\u0905\u0928\u093e\u091c \u0938\u0932\u093e\u0916\u094b\u0902<\/li><\/ul>\n\n\n\n<p>\u0915\u0948\u0932\u094b\u0930\u0940 \u091c\u094b\u0921\u093c\u0928\u0947 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0938\u094d\u091f\u093e\u0930\u094d\u091a \u0917\u094d\u0932\u0942\u0915\u094b\u091c \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u090a\u0930\u094d\u091c\u093e \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 \u0917\u094d\u0932\u0942\u0915\u094b\u091c \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0917\u094d\u0932\u093e\u0907\u0915\u094b\u091c\u0928 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0938\u0902\u0917\u094d\u0930\u0939\u093f\u0924 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/1895362\" target=\"_blank\">\u0936\u094b\u0927<\/a>&nbsp;\u0907\u0902\u0917\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948 \u0915\u093f \u0917\u094d\u0932\u093e\u0907\u0915\u094b\u091c\u0928 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u0914\u0930 \u090a\u0930\u094d\u091c\u093e \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p><strong>8. \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0940 \u0916\u0941\u0930\u093e\u0915<\/strong><\/p>\n\n\n\n<p>\u0935\u091c\u0928 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0926\u0947\u0916 \u090f\u0925\u0932\u0940\u091f\u094b\u0902 \u0905\u0915\u094d\u0938\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0940 \u0916\u0941\u0930\u093e\u0915 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947, \u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u0947 \u0938\u093e\u0925 \u0938\u0902\u092f\u094b\u091c\u0928 \u092e\u0947\u0902 \u0964<\/p>\n\n\n\n<p>\u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0940 \u0916\u0941\u0930\u093e\u0915 \u0911\u0928\u0932\u093e\u0907\u0928 \u0916\u0930\u0940\u0926 \u0915\u0947 \u0932\u093f\u090f \u0909\u092a\u0932\u092c\u094d\u0927 \u0939\u0948\u0902\u0964 \u0935\u0947 \u0905\u0927\u093f\u0915 \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u093e \u0909\u092a\u092d\u094b\u0917 \u0915\u0930\u0928\u0947 \u0914\u0930 \u0935\u091c\u0928 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u093e \u090f\u0915 \u0938\u0938\u094d\u0924\u093e \u0924\u0930\u0940\u0915\u093e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/321\/321518\/weight-gain-foods-salmon.jpg?w=1155&amp;h=1365\" alt=\"\u0935\u091c\u0928 \u092c\u0922\u093c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0938\u093e\u092e\u0928\"\/><figcaption>\u0938\u093e\u092e\u0928 \u0938\u094d\u0935\u0938\u094d\u0925 \u0935\u0938\u093e, \u0913\u092e\u0947\u0917\u093e-3, \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092e\u0947\u0902 \u0938\u092e\u0943\u0926\u094d\u0927 \u0939\u0948\u0964<\/figcaption><\/figure>\n\n\n\n<p><strong>9. \u0938\u093e\u092e\u0928<\/strong><\/p>\n\n\n\n<p>\u0938\u093e\u092e\u0928 \u0915\u0947 \u091b\u0939 \u0914\u0902\u0938 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/ndb.nal.usda.gov\/ndb\/foods\/show\/303440?man=&amp;lfacet=&amp;count=&amp;max=25&amp;qlookup=salmon&amp;offset=&amp;sort=default&amp;format=Abridged&amp;reportfmt=other&amp;rptfrm=&amp;ndbno=&amp;nutrient1=&amp;nutrient2=&amp;nutrient3=%E2%8A%82=&amp;totCount=&amp;measureby=&amp;Qv=1&amp;Q330535=6&amp;Q337277=1&amp;Qv=\" target=\"_blank\">\u0968\u096a\u0966 \u0915\u0948\u0932\u094b\u0930\u0940<\/a>\u0936\u093e\u092e\u093f\u0932 \u0939\u094b\u0902\u0917\u0947, \u0914\u0930 \u0938\u093e\u092e\u0928 \u092d\u0940 \u0938\u094d\u0935\u0938\u094d\u0925 \u0935\u0938\u093e \u092e\u0947\u0902 \u0938\u092e\u0943\u0926\u094d\u0927 \u0939\u0948, \u092f\u0939 \u0935\u091c\u0928 \u0939\u093e\u0938\u093f\u0932 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0926\u0947\u0916 \u0930\u0939\u0947 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u0935\u093f\u0915\u0932\u094d\u092a \u092c\u0928\u093e \u0930\u0939\u0940 \u0939\u0948 \u0964<\/p>\n\n\n\n<p>\u0907\u0938\u092e\u0947\u0902 \u0913\u092e\u0947\u0917\u093e-3 \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u0939\u093f\u0924 \u0915\u0908 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u092d\u0940 \u092a\u093e\u090f \u091c\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p><strong>10. \u0938\u0942\u0916\u0947 \u092b\u0932<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.nutfruit.org\/images\/noticia\/1597227233-nuts-and-dried-fruits2.jpeg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u0938\u0942\u0916\u0947 \u092b\u0932 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0914\u0930 \u0915\u0948\u0932\u094b\u0930\u0940 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u091c\u093f\u0938\u092e\u0947\u0902 \u090f\u0915 \u091a\u094c\u0925\u093e\u0908 \u0915\u092a \u0938\u0942\u0916\u0947 \u0915\u094d\u0930\u0948\u0928\u092c\u0947\u0930\u0940 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u091c\u093f\u0928\u092e\u0947\u0902 \u0932\u0917\u092d\u0917&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/ndb.nal.usda.gov\/ndb\/foods\/show\/50399?manu=&amp;fgcd=&amp;ds=\" target=\"_blank\">130 \u0915\u0948\u0932\u094b\u0930\u0940<\/a>\u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0915\u0908 \u0932\u094b\u0917 \u0938\u0942\u0916\u0947 \u0905\u0928\u093e\u0928\u093e\u0938, \u091a\u0947\u0930\u0940 \u092f\u093e \u0938\u0947\u092c \u092a\u0938\u0902\u0926 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 \u0938\u0942\u0916\u0947 \u092b\u0932 \u0935\u094d\u092f\u093e\u092a\u0915 \u0930\u0942\u092a \u0938\u0947 \u0911\u0928\u0932\u093e\u0907\u0928 \u0909\u092a\u0932\u092c\u094d\u0927 \u0939\u0948, \u092f\u093e \u090f\u0915 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0918\u0930 \u092a\u0930 \u0924\u093e\u091c\u093e \u092b\u0932 \u0938\u0942\u0916\u0940 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p>\n\n\n\n<p><strong>11. \u090f\u0935\u094b\u0915\u093e\u0921\u094b\u0938<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.olivado.com\/wp-content\/uploads\/2020\/07\/104_scientific-kitchen-700.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u090f\u0935\u094b\u0915\u093e\u0921\u094b \u0915\u0948\u0932\u094b\u0930\u0940 \u0914\u0930 \u0935\u0938\u093e \u0915\u0947 \u0938\u093e\u0925-\u0938\u093e\u0925 \u0915\u0941\u091b \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0914\u0930 \u0916\u0928\u093f\u091c\u094b\u0902 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p><strong>12. \u0921\u093e\u0930\u094d\u0915 \u091a\u0949\u0915\u0932\u0947\u091f<\/strong><\/p>\n\n\n\n<p>\u0921\u093e\u0930\u094d\u0915 \u091a\u0949\u0915\u0932\u0947\u091f \u090f\u0915 \u0909\u091a\u094d\u091a \u0935\u0938\u093e, \u0909\u091a\u094d\u091a \u0915\u0948\u0932\u094b\u0930\u0940 \u0935\u093e\u0932\u093e \u092d\u094b\u091c\u0928 \u0939\u0948\u0964 \u0907\u0938\u092e\u0947\u0902 \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\n\n\n<p>\u0935\u091c\u0928 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0926\u0947\u0916 \u0930\u0939\u0947 \u090f\u0915 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0915\u094b \u091a\u0949\u0915\u0932\u0947\u091f \u0915\u093e \u091a\u092f\u0928 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f \u091c\u093f\u0938\u092e\u0947\u0902 \u0915\u092e \u0938\u0947 \u096d\u0966 \u092a\u094d\u0930\u0924\u093f\u0936\u0924 \u0915\u0940 \u0915\u094b\u0915\u094b \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u0939\u0948 \u0964<\/p>\n\n\n\n<p><strong>13. \u0905\u0928\u093e\u091c \u0938\u0932\u093e\u0916\u094b\u0902<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/health.clevelandclinic.org\/wp-content\/uploads\/sites\/3\/2014\/06\/bestEnergyBars-905617120-770x533-1.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Cereal bars can offer the vitamin and mineral content of cereal in a more convenient form.<\/p>\n\n\n\n<p>A person should look for bars that contain whole grains, nuts, and fruits.<\/p>\n\n\n\n<p>Avoid those that contain excessive amounts of sugar.<\/p>\n\n\n\n<p><strong>14. Whole-grain cereals<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.deccanherald.com\/sites\/dh\/files\/styles\/article_detail\/public\/article_images\/2020\/05\/19\/file719e0h62jx0as928x0-2069923527-1533625201.jpg?itok=YB3Lty7M\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u0915\u0908 \u0905\u0928\u093e\u091c \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0914\u0930 \u0916\u0928\u093f\u091c\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u092e\u091c\u092c\u0942\u0924 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0915\u0941\u091b \u092e\u0947\u0902 \u092c\u0939\u0941\u0924 \u0938\u093e\u0930\u0940 \u091a\u0940\u0928\u0940 \u0914\u0930 \u0915\u0941\u091b \u091c\u091f\u093f\u0932 \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 \u0907\u0928\u0938\u0947 \u092c\u091a\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u092c\u091c\u093e\u092f, \u0905\u0928\u093e\u091c \u0915\u093e \u091a\u092f\u0928 \u0915\u0930\u0947\u0902 \u091c\u093f\u0938\u092e\u0947\u0902 \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u0914\u0930 \u0928\u091f\u094d\u0938 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 \u0907\u0928\u092e\u0947\u0902 \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0914\u0930 \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u093e \u0938\u094d\u0935\u0938\u094d\u0925 \u0938\u094d\u0924\u0930 \u0939\u094b\u0924\u093e \u0939\u0948, \u0938\u093e\u0925 \u0939\u0940 \u092b\u093e\u0907\u092c\u0930 \u0914\u0930 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u091c\u0948\u0938\u0947 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p><strong>15. \u0905\u0902\u0921\u0947<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/cdn.britannica.com\/94\/151894-050-F72A5317\/Brown-eggs.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u0905\u0902\u0921\u0947 \u092a\u094d\u0930\u094b\u091f\u0940\u0928, \u0938\u094d\u0935\u0938\u094d\u0925 \u0935\u0938\u093e \u0914\u0930 \u0905\u0928\u094d\u092f \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u093e \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902\u0964 \u0905\u0927\u093f\u0915\u093e\u0902\u0936 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u091c\u0930\u094d\u0926\u0940 \u092e\u0947\u0902 \u0928\u093f\u0939\u093f\u0924 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p><strong>16. \u0935\u0938\u093e \u0914\u0930 \u0924\u0947\u0932<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.foodprocessing.com\/assets\/media-2021\/may\/fats-oils-may.png\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u091c\u0948\u0924\u0942\u0928 \u0914\u0930 \u090f\u0935\u094b\u0915\u093e\u0921\u094b \u0938\u0947 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0924\u0947\u0932, \u0915\u0948\u0932\u094b\u0930\u0940 \u0914\u0930 \u0926\u093f\u0932-\u0938\u094d\u0935\u0938\u094d\u0925 \u0905\u0938\u0902\u0924\u0943\u092a\u094d\u0924 \u0935\u0938\u093e \u0915\u093e \u092f\u094b\u0917\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 \u091c\u0948\u0924\u0942\u0928 \u0915\u0947 \u0924\u0947\u0932 \u0915\u0947 \u090f\u0915 \u091a\u092e\u094d\u092e\u091a \u092e\u0947\u0902 \u0932\u0917\u092d\u0917&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/ndb.nal.usda.gov\/ndb\/foods\/show\/197067?fgcd=&amp;manu=&amp;lfacet=&amp;format=&amp;count=&amp;max=25&amp;offset=&amp;sort=default%E2%84%B4=asc&amp;qlookup=olive+oil&amp;ds=&amp;qt=&amp;qp=&amp;qa=&amp;qn=&amp;q=&amp;ing=\" target=\"_blank\">120 \u0915\u0948\u0932\u094b\u0930\u0940<\/a>\u0939\u094b\u0917\u0940\u0964<\/p>\n\n\n\n<p><strong>17. \u092a\u0928\u0940\u0930<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/images-prod.healthline.com\/hlcmsresource\/images\/AN_images\/healthiest-cheese-1296x728-swiss.jpg?w=1155&amp;h=1528\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u092a\u0928\u0940\u0930 \u0935\u0938\u093e, \u092a\u094d\u0930\u094b\u091f\u0940\u0928, \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0914\u0930 \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u093e \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0964 \u0935\u091c\u0928 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0940 \u0924\u0932\u093e\u0936 \u092e\u0947\u0902 \u090f\u0915 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0915\u094b \u092a\u0942\u0930\u094d\u0923 \u0935\u0938\u093e \u0935\u093e\u0932\u0940 \u091a\u0940\u091c \u0915\u093e \u091a\u092f\u0928 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964<\/p>\n\n\n\n<p><strong>18. \u0926\u0939\u0940<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/post.medicalnewstoday.com\/wp-content\/uploads\/sites\/3\/2020\/02\/323169_2200-732x549.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u092b\u0941\u0932 \u092b\u0948\u091f \u0935\u093e\u0932\u093e \u0926\u0939\u0940 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0914\u0930 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u092d\u0940 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0938\u094d\u0935\u093e\u0926 \u0935\u093e\u0932\u0947 \u092f\u094b\u0917\u0930\u094d\u091f \u0914\u0930 \u0915\u092e \u0935\u0938\u093e \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u0935\u093e\u0932\u0947 \u0932\u094b\u0917\u094b\u0902 \u0938\u0947 \u092c\u091a\u0947\u0902, \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0909\u0928\u092e\u0947\u0902 \u0905\u0915\u094d\u0938\u0930 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u090f\u0915 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u092b\u0932 \u092f\u093e \u092a\u093e\u0917\u0932 \u0915\u0947 \u0938\u093e\u0925 \u0905\u092a\u0928\u0947 \u0926\u0939\u0940 \u0938\u094d\u0935\u093e\u0926 \u0915\u0940 \u0907\u091a\u094d\u091b\u093e \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p><strong>19. \u092a\u093e\u0938\u094d\u0924\u093e<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/types-of-pasta-1581024990.jpg?crop=0.620xw:0.930xh;0.292xw,0.0601xh&amp;resize=640:*\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u092a\u093e\u0938\u094d\u0924\u093e \u0938\u094d\u0935\u0938\u094d\u0925 \u0935\u091c\u0928 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0915\u0948\u0932\u094b\u0930\u0940 \u0918\u0928\u0947 \u0914\u0930 \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0930\u093e\u0938\u094d\u0924\u093e \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092c\u094d\u0932\u0940\u091a \u0915\u093f\u090f \u0917\u090f \u092a\u093e\u0938\u094d\u0924\u093e \u0938\u0947 \u092c\u091a\u0947\u0902, \u0914\u0930 \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u0938\u0947 \u092c\u0928\u0947 \u0932\u094b\u0917\u094b\u0902 \u0915\u093e \u0935\u093f\u0915\u0932\u094d\u092a \u091a\u0941\u0928\u0947\u0902\u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u091f\u0947\u0915\u0905\u0935\u0947<\/h2>\n\n\n\n<p>\u090a\u092a\u0930 \u0915\u0947 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0915\u093f\u0938\u0940 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0915\u094b \u0938\u094d\u0935\u0938\u094d\u0925 \u0924\u0930\u0940\u0915\u0947 \u0938\u0947 \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0907\u0938\u0938\u0947 \u0915\u093f\u0938\u0940 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0915\u094b \u0938\u0941\u0930\u0915\u094d\u0937\u093f\u0924 \u0914\u0930 \u0915\u0941\u0936\u0932\u0924\u093e \u0938\u0947 \u0935\u091c\u0928 \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932\u0947\u0917\u0940\u0964<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0921\u0949\u0915\u094d\u091f\u0930 \u0906\u092e\u0924\u094c\u0930 \u092a\u0930 \u0909\u0928 \u0932\u094b\u0917\u094b\u0902 \u0915\u094b \u0935\u091c\u0928 \u092c\u0922\u093c\u0928\u0947 \u0915\u0940 \u0938\u0932\u093e\u0939 \u0926\u0947\u0924\u0947 \u0939\u0948\u0902, \u091c\u093f\u0928\u0915\u093e \u0935\u091c\u0928 \u0932\u0917\u093e\u0924\u093e\u0930 \u092c\u0939\u0941\u0924 \u0915\u092e \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u094b [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":16272,"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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