{"id":3688,"date":"2026-01-26T17:52:16","date_gmt":"2026-01-26T17:52:16","guid":{"rendered":"https:\/\/fitolympia.com\/?p=3688"},"modified":"2026-01-26T17:52:17","modified_gmt":"2026-01-26T17:52:17","slug":"differences-between-whole-grains-and-refined-grains","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/differences-between-whole-grains-and-refined-grains\/","title":{"rendered":"\u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u0914\u0930 \u092a\u0930\u093f\u0937\u094d\u0915\u0943\u0924 \u0905\u0928\u093e\u091c \u0915\u0947 \u092c\u0940\u091a \u092e\u0924\u092d\u0947\u0926"},"content":{"rendered":"<h2 class=\"wp-block-heading\">\u0906\u092a\u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u0905\u0902\u0924\u0930 \u0915\u094d\u092f\u094b\u0902 \u092e\u093e\u092f\u0928\u0947 \u0930\u0916\u0924\u093e \u0939\u0948<\/h2> <p>\u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0935\u093f\u0936\u0947\u0937\u091c\u094d\u091e \u0932\u0917\u093e\u0924\u093e\u0930 \u092a\u0930\u093f\u0937\u094d\u0915\u0943\u0924 \u0905\u0928\u093e\u091c \u092a\u0930 \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u091a\u0941\u0928\u0928\u0947 \u0915\u0940 \u0938\u0932\u093e\u0939 \u0926\u0947\u0924\u0947 \u0939\u0948\u0902, \u0932\u0947\u0915\u093f\u0928 \u0935\u093e\u0938\u094d\u0924\u0935 \u092e\u0947\u0902 \u0909\u0928\u094d\u0939\u0947\u0902 \u0915\u094d\u092f\u093e \u0905\u0932\u0917 \u092c\u0928\u093e\u0924\u093e \u0939\u0948? \u0907\u0938\u0915\u093e \u0909\u0924\u094d\u0924\u0930 \u092a\u094d\u0930\u0938\u0902\u0938\u094d\u0915\u0930\u0923 \u0914\u0930 \u092a\u094b\u0937\u0923 \u092e\u0947\u0902 \u0928\u093f\u0939\u093f\u0924 \u0939\u0948 &#8211; \u0914\u0930 \u0907\u0938 \u0905\u0902\u0924\u0930 \u0915\u094b \u0938\u092e\u091d\u0928\u093e \u0906\u092a\u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092a\u0930 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092a\u094d\u0930\u092d\u093e\u0935 \u0921\u093e\u0932 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p> <h2 class=\"wp-block-heading\">What Makes a Grain &#8220;Whole&#8221;?<\/h2> <p>\u0938\u092d\u0940 \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u0915\u0940 \u0917\u0941\u0920\u0932\u0940 \u092e\u0947\u0902 \u0924\u0940\u0928 \u092d\u093e\u0917 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902: \u091a\u094b\u0915\u0930, \u0930\u094b\u0917\u093e\u0923\u0941 \u0914\u0930 \u090f\u0902\u0921\u094b\u0938\u094d\u092a\u0930\u094d\u092e\u0964 \u090f\u0915 \u0905\u0928\u093e\u091c \u0915\u094b \u090f\u0915 \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u092e\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948 \u091c\u092c \u0924\u0915 \u0915\u093f \u0938\u092d\u0940 \u0924\u0940\u0928 \u092e\u0942\u0932 \u092d\u093e\u0917 \u0905\u092d\u0940 \u092d\u0940 \u0909\u0938\u0940 \u0905\u0928\u0941\u092a\u093e\u0924 \u092e\u0947\u0902 \u092e\u094c\u091c\u0942\u0926 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u091c\u092c \u0905\u0928\u093e\u091c \u0916\u0947\u0924\u094b\u0902 \u092e\u0947\u0902 \u0909\u0917 \u0930\u0939\u093e \u0925\u093e\u0964<\/p> <h3 class=\"wp-block-heading\">\u0939\u0930 \u0905\u0928\u093e\u091c \u0915\u0940 \u0917\u093f\u0930\u0940 \u0915\u0947 \u0924\u0940\u0928 \u092d\u093e\u0917<\/h3> <figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2025\/09\/grain-kernel-1024x683.jpg\" alt=\"\" class=\"wp-image-18720\" style=\"width:498px;height:auto\" srcset=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/grain-kernel-1024x683.jpg 1024w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/grain-kernel-320x213.jpg 320w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/grain-kernel-768x512.jpg 768w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/grain-kernel-480x320.jpg 480w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/grain-kernel.jpg 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure> <p>\u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u0905\u0928\u093e\u091c \u0915\u0940 \u0917\u093f\u0930\u0940 &#8211; \u091a\u093e\u0939\u0947 \u0917\u0947\u0939\u0942\u0902, \u091a\u093e\u0935\u0932, \u091c\u0908, \u092f\u093e \u091c\u094c &#8211; \u092e\u0947\u0902 \u0924\u0940\u0928 \u0906\u0935\u0936\u094d\u092f\u0915 \u092d\u093e\u0917 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902:<\/p> <p><strong>1. \u091a\u094b\u0915\u0930 (\u092c\u093e\u0939\u0930\u0940 \u0906\u0935\u0930\u0923)<\/strong><\/p> <ul class=\"wp-block-list\"><li>The fibrous protective covering around the entire kernel<\/li> <li>Contains most of the grain&#8217;s fiber, B vitamins, and antioxidants<\/li> <li>Gives whole grains their slightly rougher texture and nutty flavor<\/li> <\/ul> <p><strong>2. \u090f\u0902\u0921\u094b\u0938\u094d\u092a\u0930\u094d\u092e (\u092e\u0927\u094d\u092f \u092a\u0930\u0924)<\/strong><\/p> <ul class=\"wp-block-list\"><li>The largest part of the kernel, making up about 80% of its weight<\/li> <li>Contains mostly starchy carbohydrates and some protein<\/li> <li>This is the only part retained in refined grains<\/li> <\/ul> <p><strong>3. \u0930\u094b\u0917\u093e\u0923\u0941 (\u0906\u0902\u0924\u0930\u093f\u0915 \u0915\u094b\u0930)<\/strong><\/p> <ul class=\"wp-block-list\"><li>The smallest part but nutritionally dense<\/li> <li>Contains healthy fats, vitamin E, B vitamins, and minerals<\/li> <li>The &#8220;embryo&#8221; that would grow into a new plant<\/li> <\/ul> <h2 class=\"wp-block-heading\">\u0905\u0928\u093e\u091c \u0915\u0947 \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u092a\u094d\u0930\u0915\u093e\u0930<\/h2> <p>\u0905\u0928\u093e\u091c \u092e\u0947\u0902 \u0917\u0947\u0939\u0942\u0902, \u092e\u0915\u094d\u0915\u093e (\u092e\u0915\u094d\u0915\u093e), \u091a\u093e\u0935\u0932, \u091c\u0908, \u091c\u094c, \u0915\u094d\u0935\u093f\u0928\u094b\u0906, \u092c\u093e\u091c\u0930\u093e, \u0930\u093e\u0908 \u0914\u0930 \u091c\u094d\u0935\u093e\u0930 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902\u0964 \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u0915\u094b \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u092f\u093e \u092a\u0930\u093f\u0937\u094d\u0915\u0943\u0924 \u0905\u0928\u093e\u091c \u0909\u0924\u094d\u092a\u093e\u0926\u094b\u0902 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0938\u0902\u0938\u093e\u0927\u093f\u0924 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p> <h2 class=\"wp-block-heading\">\u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u092c\u0928\u093e\u092e \u092a\u0930\u093f\u0937\u094d\u0915\u0943\u0924 \u0905\u0928\u093e\u091c: \u092e\u0941\u0916\u094d\u092f \u0905\u0902\u0924\u0930<\/h2> <h3 class=\"wp-block-heading\">\u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u0938\u092c \u0915\u0941\u091b \u0930\u0916\u0924\u093e \u0939\u0948<\/h3> <p><strong>\u0935\u0947 \u0915\u094d\u092f\u093e \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902:<\/strong> \u0915\u0930\u094d\u0928\u0947\u0932 \u0915\u0947 \u0938\u092d\u0940 \u0924\u0940\u0928 \u092d\u093e\u0917 (\u091a\u094b\u0915\u0930, \u0930\u094b\u0917\u093e\u0923\u0941, \u090f\u0902\u0921\u094b\u0938\u094d\u092a\u0930\u094d\u092e)<\/p> <p><strong>\u092a\u094b\u0937\u0923 \u0938\u0902\u092c\u0902\u0927\u0940 \u0932\u093e\u092d:<\/strong><\/p> <ul class=\"wp-block-list\"><li>High in fiber (up to 4 times more than refined grains)<\/li> <li>Rich in B vitamins, vitamin E, and minerals like magnesium and selenium<\/li> <li>Contains antioxidants and phytochemicals<\/li> <li>Provides healthy fats from the germ<\/li> <\/ul> <p><strong>\u092c\u0928\u093e\u0935\u091f \u0914\u0930 \u0938\u094d\u0935\u093e\u0926:<\/strong> \u092a\u094c\u0937\u094d\u091f\u093f\u0915, \u0905\u0927\u093f\u0915 \u091c\u091f\u093f\u0932 \u0938\u094d\u0935\u093e\u0926 \u0915\u0947 \u0938\u093e\u0925 \u0938\u0918\u0928, \u091a\u092c\u093e\u0928\u0947 \u0935\u093e\u0932\u0940 \u092c\u0928\u093e\u0935\u091f<\/p> <p><strong>\u0936\u0947\u0932\u094d\u092b \u091c\u0940\u0935\u0928:<\/strong> \u0930\u094b\u0917\u093e\u0923\u0941 \u092e\u0947\u0902 \u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u0924\u0947\u0932\u094b\u0902 \u0915\u0947 \u0915\u093e\u0930\u0923 \u0915\u092e (\u0906\u092e\u0924\u094c\u0930 \u092a\u0930 3-6 \u092e\u0939\u0940\u0928\u0947)<\/p> <h3 class=\"wp-block-heading\">\u0930\u093f\u092b\u093e\u0907\u0902\u0921 \u0905\u0928\u093e\u091c \u092a\u094b\u0937\u0923 \u0915\u094b \u0926\u0942\u0930 \u0915\u0930\u0924\u093e \u0939\u0948<\/h3> <p>\u092a\u0930\u093f\u0937\u094d\u0915\u0943\u0924 \u0905\u0928\u093e\u091c \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u0938\u0947 \u0907\u0938 \u092e\u093e\u092f\u0928\u0947 \u092e\u0947\u0902 \u092d\u093f\u0928\u094d\u0928 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u0915\u0941\u091b \u092f\u093e \u0938\u092d\u0940 \u092c\u093e\u0939\u0930\u0940 \u091a\u094b\u0915\u0930 \u092a\u0930\u0924\u094b\u0902 \u0915\u094b \u092e\u093f\u0932\u093f\u0902\u0917, \u092e\u094b\u0924\u0940, \u092a\u0949\u0932\u093f\u0936\u093f\u0902\u0917 \u092f\u093e \u0921\u0940-\u091c\u0930\u094d\u092e\u093f\u0902\u0917 \u0926\u094d\u0935\u093e\u0930\u093e \u0939\u091f\u093e \u0926\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u092f\u0947 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e\u090f\u0902 \u0938\u0942\u0915\u094d\u0937\u094d\u092e \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u0940 \u0939\u0948\u0902, \u092b\u093e\u0907\u092c\u0930 \u0915\u094b \u226475% \u0924\u0915 \u0915\u092e \u0915\u0930\u0924\u0940 \u0939\u0948\u0902, \u0914\u0930 \u091a\u094b\u0915\u0930 \u092e\u0947\u0902 \u0930\u0916\u0947 \u0915\u0941\u091b \u092a\u094b\u0937\u0923\u0930\u094b\u0927\u0940 \u0918\u091f\u0915\u094b\u0902 \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u0940 \u0939\u0948\u0902\u0964<\/p> <p><strong>\u0915\u094d\u092f\u093e \u0939\u091f\u093e\u092f\u093e \u0917\u092f\u093e \u0939\u0948:<\/strong> \u091a\u094b\u0915\u0930 \u0914\u0930 \u0930\u094b\u0917\u093e\u0923\u0941 (\u0915\u0947\u0935\u0932 \u090f\u0902\u0921\u094b\u0938\u094d\u092a\u0930\u094d\u092e \u0915\u094b \u0930\u0916\u0924\u0947 \u0939\u0941\u090f)<\/p> <p><strong>\u092a\u094d\u0930\u0938\u0902\u0938\u094d\u0915\u0930\u0923 \u092e\u0947\u0902 \u0915\u094d\u092f\u093e \u0916\u094b \u0917\u092f\u093e \u0939\u0948:<\/strong><\/p> <ul class=\"wp-block-list\"><li>Up to 75% of fiber<\/li> <li>80% of B vitamins<\/li> <li>Most minerals and antioxidants<\/li> <li>All healthy fats<\/li> <\/ul> <p><strong>\u0915\u094d\u092f\u093e \u092c\u091a\u093e \u0939\u0948:<\/strong> \u091c\u094d\u092f\u093e\u0926\u093e\u0924\u0930 \u0938\u094d\u091f\u093e\u0930\u094d\u091a \u0914\u0930 \u0915\u0941\u091b \u092a\u094d\u0930\u094b\u091f\u0940\u0928<\/p> <p><strong>\u092c\u0928\u093e\u0935\u091f \u0914\u0930 \u0938\u094d\u0935\u093e\u0926:<\/strong> \u0939\u0932\u094d\u0915\u0947 \u0938\u094d\u0935\u093e\u0926 \u0915\u0947 \u0938\u093e\u0925 \u0920\u0940\u0915, \u0939\u0932\u094d\u0915\u093e, \u0936\u0930\u093e\u092c\u0940 \u092c\u0928\u093e\u0935\u091f<\/p> <p><strong>\u0936\u0947\u0932\u094d\u092b \u091c\u0940\u0935\u0928:<\/strong> \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 (1 \u0935\u0930\u094d\u0937 \u0924\u0915) \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0924\u0947\u0932 \u0939\u091f\u093e \u0926\u093f\u090f \u0917\u090f \u0939\u0948\u0902<\/p> <figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2025\/09\/whole-vs-refined-nutrition-1-1024x683.jpg\" alt=\"\" class=\"wp-image-18723\" style=\"width:418px;height:auto\" srcset=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-vs-refined-nutrition-1-1024x683.jpg 1024w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-vs-refined-nutrition-1-320x213.jpg 320w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-vs-refined-nutrition-1-768x512.jpg 768w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-vs-refined-nutrition-1-480x320.jpg 480w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-vs-refined-nutrition-1.jpg 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure> <h2 class=\"wp-block-heading\">\u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092a\u0930 \u092a\u094d\u0930\u092d\u093e\u0935: \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u0915\u094d\u092f\u094b\u0902 \u091c\u0940\u0924\u0924\u093e \u0939\u0948<\/h2> <p>\u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u0915\u094b \u0939\u0943\u0926\u092f \u0930\u094b\u0917, \u092e\u0927\u0941\u092e\u0947\u0939 \u0914\u0930 \u0905\u0928\u094d\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u092e\u0938\u094d\u092f\u093e\u0913\u0902 \u0915\u0947 \u0915\u092e \u091c\u094b\u0916\u093f\u092e \u0938\u0947 \u091c\u094b\u0921\u093c\u093e \u0917\u092f\u093e \u0939\u0948\u0964<\/p> <h3 class=\"wp-block-heading\">\u0939\u0943\u0926\u092f \u0938\u0902\u092c\u0902\u0927\u0940 \u0932\u093e\u092d<\/h3> <p>\u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u0938\u0947 \u092b\u093e\u0907\u092c\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 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948 \u0914\u0930 \u0939\u0943\u0926\u092f \u0930\u094b\u0917 \u0915\u0947 \u091c\u094b\u0916\u093f\u092e \u0915\u094b \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p> <h3 class=\"wp-block-heading\">\u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923<\/h3> <p>\u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u092e\u0947\u0902 \u092a\u0930\u093f\u0937\u094d\u0915\u0943\u0924 \u0905\u0928\u093e\u091c \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u0915\u092e \u0917\u094d\u0932\u093e\u0907\u0938\u0947\u092e\u093f\u0915 \u0907\u0902\u0921\u0947\u0915\u094d\u0938 \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0915\u093e \u0905\u0930\u094d\u0925 \u0939\u0948 \u0915\u093f \u0935\u0947 \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0915\u0947 \u0938\u094d\u0924\u0930 \u092e\u0947\u0902 \u0927\u0940\u092e\u0940, \u0938\u094d\u0925\u093f\u0930 \u0935\u0943\u0926\u094d\u0927\u093f \u0915\u093e \u0915\u093e\u0930\u0923 \u092c\u0928\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <h3 class=\"wp-block-heading\">\u092a\u093e\u091a\u0928 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f<\/h3> <p>\u0906\u0902\u0924\u094d\u0930 \u0915\u0947 \u0909\u091a\u093f\u0924 \u0915\u093e\u0930\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u092b\u093e\u0907\u092c\u0930 \u092d\u0940 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948\u0964 \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u092e\u0947\u0902 \u0909\u091a\u094d\u091a \u092b\u093e\u0907\u092c\u0930 \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u0938\u094d\u0935\u0938\u094d\u0925 \u092a\u093e\u091a\u0928 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0924\u0940 \u0939\u0948 \u0914\u0930 \u0915\u094b\u0932\u094b\u0930\u0947\u0915\u094d\u091f\u0932 \u0915\u0948\u0902\u0938\u0930 \u0915\u0947 \u0916\u0924\u0930\u0947 \u0915\u094b \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p> <h3 class=\"wp-block-heading\">\u0935\u091c\u0928 \u092a\u094d\u0930\u092c\u0902\u0927\u0928<\/h3> <p>\u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u092e\u0947\u0902 \u092b\u093e\u0907\u092c\u0930 \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0906\u092a\u0915\u094b \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u092d\u0930\u093e \u0939\u0941\u0906 \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0938\u0902\u092d\u093e\u0935\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0938\u092e\u0917\u094d\u0930 \u0915\u0948\u0932\u094b\u0930\u0940 \u0938\u0947\u0935\u0928 \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2025\/09\/whole-grain-win-1-1024x683.jpg\" alt=\"\" class=\"wp-image-18728\" style=\"width:482px;height:auto\" srcset=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-grain-win-1-1024x683.jpg 1024w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-grain-win-1-320x213.jpg 320w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-grain-win-1-768x512.jpg 768w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-grain-win-1-480x320.jpg 480w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-grain-win-1.jpg 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure> <h2 class=\"wp-block-heading\">\u0938\u092e\u0943\u0926\u094d\u0927 \u0905\u0928\u093e\u091c \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0915\u094d\u092f\u093e?<\/h2> <p>\u0938\u092e\u0943\u0926\u094d\u0927 \u0905\u0928\u093e\u091c \u092a\u0930\u093f\u0937\u094d\u0915\u0943\u0924 \u0905\u0928\u093e\u091c \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u091c\u093f\u0928\u094d\u0939\u0947\u0902 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u092e\u091c\u092c\u0942\u0924 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u092f\u0926\u094d\u092f\u092a\u093f \u0936\u094b\u0927\u0928 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e \u092e\u0947\u0902 \u0916\u094b\u090f \u0939\u0941\u090f \u0915\u0908 \u0935\u093f\u091f\u093e\u092e\u093f\u0928\u094b\u0902 \u0915\u094b \u091c\u094b\u0921\u093c\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948, \u0916\u094b\u090f \u0939\u0941\u090f \u092b\u093e\u0907\u092c\u0930 \u0915\u094b \u092a\u094d\u0930\u0924\u093f\u0938\u094d\u0925\u093e\u092a\u093f\u0924 \u0928\u0939\u0940\u0902 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p> <p>\u091c\u092c\u0915\u093f \u0938\u0902\u0935\u0930\u094d\u0927\u0928 \u0915\u0941\u091b \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u094b \u092c\u0939\u093e\u0932 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948, \u092f\u0939 \u090f\u0915 \u0938\u0939\u0940 \u0938\u092e\u093e\u0927\u093e\u0928 \u0928\u0939\u0940\u0902 \u0939\u0948:<\/p> <ul class=\"wp-block-list\"><li><strong>What&#8217;s added back:<\/strong> Iron, thiamine, riboflavin, niacin, and folic acid<\/li> <li><strong>What&#8217;s still missing:<\/strong> Fiber, vitamin E, magnesium, and many antioxidants<\/li> <li><strong>The bottom line:<\/strong> Enriched grains are better than non-enriched refined grains, but whole grains are still the healthiest choice<\/li> <\/ul> <h2 class=\"wp-block-heading\">\u0906\u0927\u093f\u0915\u093e\u0930\u093f\u0915 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u093f\u092b\u093e\u0930\u093f\u0936\u0947\u0902<\/h2> <p>\u0905\u092e\u0947\u0930\u093f\u0915\u0928 \u0939\u093e\u0930\u094d\u091f \u090f\u0938\u094b\u0938\u093f\u090f\u0936\u0928 \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u0914\u0930 \u0909\u0924\u094d\u092a\u093e\u0926\u094b\u0902 \u0915\u094b \u091a\u0941\u0928\u0928\u0947 \u0915\u0940 \u0938\u093f\u092b\u093e\u0930\u093f\u0936 \u0915\u0930\u0924\u093e \u0939\u0948 \u091c\u093f\u0938\u092e\u0947\u0902 \u0915\u092e \u0938\u0947 \u0915\u092e 51% \u092a\u0942\u0930\u0947 \u092c\u0928\u093e\u092e \u092a\u0930\u093f\u0937\u094d\u0915\u0943\u0924 \u0905\u0928\u093e\u091c \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u0914\u0930 \u0939\u0930 \u0926\u093f\u0928 \u0924\u0940\u0928 \u092b\u093e\u0907\u092c\u0930 \u092f\u0941\u0915\u094d\u0924 \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u0947 \u0915\u093e \u0938\u0941\u091d\u093e\u0935 \u0926\u0947\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <p>\u0905\u092e\u0947\u0930\u093f\u0915\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0906\u0939\u093e\u0930 \u0926\u093f\u0936\u093e\u0928\u093f\u0930\u094d\u0926\u0947\u0936 \u0905\u0928\u0941\u0936\u0902\u0938\u093e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u0939\u092e\u093e\u0930\u0947 \u0926\u094d\u0935\u093e\u0930\u093e \u0909\u092a\u092d\u094b\u0917 \u0915\u093f\u090f \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u0915\u0941\u0932 \u0905\u0928\u093e\u091c \u0915\u093e \u0915\u092e \u0938\u0947 \u0915\u092e \u0906\u0927\u093e \u0939\u093f\u0938\u094d\u0938\u093e \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u0936\u094b\u0927 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u091c\u094d\u092f\u093e\u0926\u093e\u0924\u0930 \u0932\u094b\u0917 \u0907\u0938 \u0938\u093f\u092b\u093e\u0930\u093f\u0936 \u0915\u094b \u092a\u0942\u0930\u093e \u0928\u0939\u0940\u0902 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <h2 class=\"wp-block-heading\">\u0932\u0938 \u092e\u0941\u0915\u094d\u0924 \u0905\u0928\u093e\u091c: \u090f\u0915 \u0935\u093f\u0936\u0947\u0937 \u0935\u093f\u091a\u093e\u0930<\/h2> <p>\u0938\u0940\u0932\u093f\u090f\u0915 \u0930\u094b\u0917 \u092f\u093e \u0917\u0948\u0930-\u0938\u0940\u0932\u093f\u090f\u0915 \u0932\u0938 \u0938\u0902\u0935\u0947\u0926\u0928\u0936\u0940\u0932\u0924\u093e \u0935\u093e\u0932\u0947 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f, \u0917\u0947\u0939\u0942\u0902, \u091c\u094c \u0914\u0930 \u0930\u093e\u0908 \u0938\u0947 \u092c\u091a\u0928\u093e \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u0948\u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0915\u0908 \u0932\u0938 \u092e\u0941\u0915\u094d\u0924 \u0935\u093f\u0915\u0932\u094d\u092a \u092e\u094c\u091c\u0942\u0926 \u0939\u0948\u0902\u0964<\/p> <h3 class=\"wp-block-heading\">\u0938\u094d\u0935\u093e\u092d\u093e\u0935\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u0932\u0938 \u092e\u0941\u0915\u094d\u0924 \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902:<\/h3> <ul class=\"wp-block-list\"><li><strong>Rice<\/strong> (brown rice is the whole grain version)<\/li> <li><strong>Corn<\/strong> (choose whole kernel corn or products made from whole corn)<\/li> <li><strong>Quinoa<\/strong> (technically a seed, but used like a grain)<\/li> <li><strong>Oats<\/strong> (choose certified gluten-free to avoid cross-contamination)<\/li> <li><strong>Buckwheat<\/strong> (despite the name, it&#8217;s gluten-free and actually a grass)<\/li> <li><strong>Millet<\/strong><\/li> <li><strong>Teff<\/strong><\/li> <li><strong>Sorghum<\/strong><\/li> <li><strong>Amaranth<\/strong><\/li> <\/ul> <h3 class=\"wp-block-heading\">\u0932\u0938 \u092e\u0941\u0915\u094d\u0924 \u091a\u0941\u0928\u094c\u0924\u0940<\/h3> <p>\u092c\u091a\u094d\u091a\u094b\u0902 \u092a\u0930 \u0932\u0915\u094d\u0937\u093f\u0924 \u0932\u0938 \u092e\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u0947 \u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f 88% \u0909\u0924\u094d\u092a\u093e\u0926\u094b\u0902 \u0928\u0947 \u0915\u0908 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d \u092a\u094d\u0930\u0926\u093e\u0928 \u0928\u0939\u0940\u0902 \u0915\u093f\u090f, \u0914\u0930 \u0909\u0928\u092e\u0947\u0902 \u0938\u0947 79% \u091a\u0940\u0928\u0940 \u092e\u0947\u0902 \u0909\u091a\u094d\u091a \u0925\u0947\u0964 \u0932\u0938 \u092e\u0941\u0915\u094d\u0924 \u092c\u0947\u0915\u0930\u0940 \u0909\u0924\u094d\u092a\u093e\u0926 \u0935\u0938\u093e, \u091a\u0940\u0928\u0940, \u0928\u092e\u0915 \u0914\u0930 \u092a\u0930\u093f\u0937\u094d\u0915\u0943\u0924 \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u092e\u0947\u0902 \u092d\u0940 \u0909\u091a\u094d\u091a \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <p>\u0905\u0927\u093f\u0915\u093e\u0902\u0936 \u0935\u093e\u0923\u093f\u091c\u094d\u092f\u093f\u0915 \u0932\u0938 \u092e\u0941\u0915\u094d\u0924 \u0909\u0924\u094d\u092a\u093e\u0926 \u092a\u0930\u093f\u0937\u094d\u0915\u0943\u0924 \u0906\u091f\u0947 (\u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u0938\u092b\u0947\u0926 \u091a\u093e\u0935\u0932 \u0915\u0947 \u0906\u091f\u0947) \u0915\u0947 \u0938\u093e\u0925 \u092c\u0928\u093e\u090f \u091c\u093e\u0924\u0947 \u0939\u0948\u0902, \u0907\u0938\u0932\u093f\u090f \u0932\u0938 \u092e\u0941\u0915\u094d\u0924 \u0906\u0939\u093e\u0930 \u0915\u093e \u092a\u093e\u0932\u0928 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0947 \u0932\u094b\u0917 \u0905\u0915\u094d\u0938\u0930 \u092b\u093e\u0907\u092c\u0930 \u0914\u0930 \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u092e\u0947\u0902 \u092a\u093e\u090f \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u0905\u0928\u094d\u092f \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u094b \u092f\u093e\u0926 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <h2 class=\"wp-block-heading\">\u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u0915\u0948\u0938\u0947 \u091a\u0941\u0928\u0947\u0902<\/h2> <p><strong>\u0918\u091f\u0915 \u0938\u0942\u091a\u093f\u092f\u094b\u0902 \u0915\u094b \u0927\u094d\u092f\u093e\u0928 \u0938\u0947 \u092a\u0922\u093c\u0947\u0902:<\/strong><\/p> <ul class=\"wp-block-list\"><li>Look for &#8220;whole&#8221; as the first word (whole wheat, whole oats, whole corn)<\/li> <li>Watch out for misleading terms like &#8220;wheat flour&#8221; (this is refined) or &#8220;multigrain&#8221; (doesn&#8217;t guarantee whole grains)<\/li> <\/ul> <p><strong>\u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u091f\u093f\u0915\u091f\u094b\u0902 \u0915\u0940 \u0924\u0932\u093e\u0936 \u0915\u0930\u0947\u0902:<\/strong> \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u092a\u0930\u093f\u0937\u0926 \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u0915\u093e \u0938\u0902\u0915\u0947\u0924 \u0926\u0947\u0928\u0947 \u0935\u093e\u0932\u0947 \u091f\u093f\u0915\u091f \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0940 \u0939\u0948<\/p> <p><strong>\u092b\u093e\u0907\u092c\u0930 \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u0915\u0940 \u091c\u093e\u0901\u091a \u0915\u0930\u0947\u0902:<\/strong> \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u0909\u0924\u094d\u092a\u093e\u0926\u094b\u0902 \u092e\u0947\u0902 \u0906\u092e\u0924\u094c\u0930 \u092a\u0930 \u092a\u094d\u0930\u0924\u093f \u0938\u0947\u0935\u093e\u0930\u0924 \u0915\u092e \u0938\u0947 \u0915\u092e 3 \u0917\u094d\u0930\u093e\u092e \u092b\u093e\u0907\u092c\u0930 \u0939\u094b\u0924\u093e \u0939\u0948<\/p> <figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2025\/09\/how-to-choose-whole-grains-1024x683.jpg\" alt=\"\" class=\"wp-image-18729\" style=\"width:486px;height:auto\" srcset=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/how-to-choose-whole-grains-1024x683.jpg 1024w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/how-to-choose-whole-grains-320x213.jpg 320w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/how-to-choose-whole-grains-768x512.jpg 768w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/how-to-choose-whole-grains-480x320.jpg 480w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/how-to-choose-whole-grains.jpg 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure> <h2 class=\"wp-block-heading\">\u0938\u094d\u0935\u093f\u091a \u092c\u0928\u093e\u0928\u093e: \u0935\u094d\u092f\u093e\u0935\u0939\u093e\u0930\u093f\u0915 \u0938\u0941\u091d\u093e\u0935<\/h2> <ol class=\"wp-block-list\"><li><strong>Start gradually:<\/strong> Replace one refined grain product at a time<\/li> <li><strong>Try different varieties:<\/strong> Brown rice, whole wheat pasta, steel-cut oats<\/li> <li><strong>Experiment with new grains:<\/strong> Quinoa, barley, farro, or bulgur<\/li> <li><strong>Mix and match:<\/strong> Combine white and brown rice initially for taste adjustment<\/li> <li><strong>Focus on breakfast:<\/strong> Switch to whole grain cereals, oatmeal, or whole wheat toast<\/li> <\/ol> <h2 class=\"wp-block-heading\">\u0938\u093e\u0930<\/h2> <p>The evidence is clear: whole grains offer a &#8220;complete package&#8221; of health benefits, unlike refined grains, which are stripped of valuable nutrients in the refining process. While refined grains may create lighter, fluffier baked goods, choosing whole grains provides significantly more nutrition and long-term health benefits.<\/p> <p>\u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u092a\u0930 \u0938\u094d\u0935\u093f\u091a \u0915\u0930\u0928\u093e \u0938\u092c\u0938\u0947 \u0938\u0930\u0932 \u0932\u0947\u0915\u093f\u0928 \u0938\u092c\u0938\u0947 \u092a\u094d\u0930\u092d\u093e\u0935\u0936\u093e\u0932\u0940 \u092a\u0930\u093f\u0935\u0930\u094d\u0924\u0928\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948 \u091c\u094b \u0906\u092a \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u0914\u0930 \u0938\u092e\u0917\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u0938\u094d\u0930\u094b\u0924\u094b\u0902<\/h2> <ol class=\"wp-block-list\"><li>Harvard T.H. Chan School of Public Health &#8211; The Nutrition Source: Whole Grains. Retrieved from https:\/\/nutritionsource.hsph.harvard.edu\/what-should-you-eat\/whole-grains\/<\/li> <li>U.S. Department of Agriculture &#8211; MyPlate.gov: Grains Group. Retrieved from https:\/\/www.myplate.gov\/eat-healthy\/grains<\/li> <li>American Heart Association: &#8220;Get to Know Grains: Why You Need Them, and What to Look For&#8221; (June 25, 2024). Retrieved from https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/nutrition-basics\/whole-grains-refined-grains-and-dietary-fiber<\/li> <li>Mayo Clinic: &#8220;Whole grains: Hearty options for a healthy diet&#8221; (2024). Retrieved from https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/whole-grains\/art-20047826<\/li> <li>National Center for Biotechnology Information: &#8220;Whole and Refined Grains and Health\u2014Evidence Supporting &#8216;Make Half Your Grains Whole'&#8221; PMC7231599. Retrieved from https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7231599\/<\/li> <li>American Society for Nutrition: &#8220;Farm-to-table study reveals why whole grains are healthiest&#8221; (August 30, 2024). Retrieved from https:\/\/nutrition.org\/farm-to-table-study-reveals-why-whole-grains-are-healthiest\/<\/li> <li>The Whole Grains Council: &#8220;What&#8217;s a Whole Grain? A Refined Grain?&#8221; Retrieved from https:\/\/wholegrainscouncil.org\/whole-grains-101\/whats-whole-grain-refined-grain<\/li> <li>Celiac Disease Foundation: &#8220;Gluten-Free Foods.&#8221; Retrieved from https:\/\/celiac.org\/gluten-free-living\/gluten-free-foods\/<\/li> <li>WebMD: &#8220;8 Foods High in Gluten and Why You Should Avoid Them&#8221; (October 23, 2023). Retrieved from https:\/\/www.webmd.com\/diet\/foods-high-in-gluten<\/li> <\/ol> ","protected":false},"excerpt":{"rendered":"<p>\u0906\u092a\u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u0905\u0902\u0924\u0930 \u0915\u094d\u092f\u094b\u0902 \u092e\u093e\u092f\u0928\u0947 \u0930\u0916\u0924\u093e \u0939\u0948 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0935\u093f\u0936\u0947\u0937\u091c\u094d\u091e \u0932\u0917\u093e\u0924\u093e\u0930 \u092a\u0930\u093f\u0937\u094d\u0915\u0943\u0924 \u0905\u0928\u093e\u091c \u092a\u0930 \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u091a\u0941\u0928\u0928\u0947 \u0915\u0940 \u0938\u0932\u093e\u0939 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":18717,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"narrow-width-container","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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