{"id":3691,"date":"2023-08-21T15:17:46","date_gmt":"2023-08-21T15:17:46","guid":{"rendered":"https:\/\/fitolympia.com\/?p=3691"},"modified":"2023-08-21T15:17:56","modified_gmt":"2023-08-21T15:17:56","slug":"the-many-health-benefits-of-fiber","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/the-many-health-benefits-of-fiber\/","title":{"rendered":"\u092b\u093e\u0907\u092c\u0930 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d"},"content":{"rendered":"<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/intermountainhealthcare.org\/-\/media\/images\/modules\/blog\/posts\/2016\/03\/lw-surprisingbenefitsoffiberrichdiet.jpg?mw=1600\" alt=\"\" \/><\/figure>\n<p id=\"mntl-sc-block_1-0\">\u0930\u094b\u0917\u093f\u092f\u094b\u0902 \u0915\u094b \u0939\u092e\u0947\u0936\u093e \u092a\u0942\u091b\u0928\u093e \u0905\u0917\u0930 \u0935\u0947 \u092f\u093e \u0924\u094b \u0909\u0928\u0915\u0947 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\u0906\u092e\u0924\u094c\u0930 \u092a\u0930 \u0915\u092e &#8220;\u090a\u0930\u094d\u091c\u093e \u0918\u0928\u0947&#8221; \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u091c\u093f\u0938\u0915\u093e \u0905\u0930\u094d\u0925 \u0939\u0948 \u0915\u093f \u0915\u092e \u092b\u093e\u0907\u092c\u0930 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u0909\u0928\u0915\u0947 \u092a\u093e\u0938 \u092d\u094b\u091c\u0928 \u0915\u0940 \u0938\u092e\u093e\u0928 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u0947 \u0932\u093f\u090f \u0915\u092e \u0915\u0948\u0932\u094b\u0930\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n<p id=\"mntl-sc-block_1-0-22\">\u0915\u0948\u0902\u0938\u0930 \u0915\u094b \u0930\u094b\u0915\u0928\u0947 \u092e\u0947\u0902 \u0909\u0928\u0915\u0940 \u092d\u0942\u092e\u093f\u0915\u093e \u0915\u0947 \u0932\u093f\u090f \u0909\u091a\u094d\u091a \u092b\u093e\u0907\u092c\u0930 \u0935\u093e\u0932\u0947 \u0906\u0939\u093e\u0930 \u0915\u093e \u092d\u0940 \u0905\u0927\u094d\u092f\u092f\u0928 \u0915\u093f\u092f\u093e \u0917\u092f\u093e \u0939\u0948 \u0964 \u091c\u092c\u0915\u093f \u0936\u094b\u0927\u0915\u0930\u094d\u0924\u093e\u0913\u0902 \u0928\u0947 \u0905\u092d\u0940 \u092d\u0940 \u092a\u0947\u091f \u0915\u0947 \u0915\u0948\u0902\u0938\u0930 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0938\u0902\u092d\u093e\u0935\u093f\u0924 \u0915\u0928\u0947\u0915\u094d\u0936\u0928 \u0915\u093e \u0905\u0927\u094d\u092f\u092f\u0928 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0939\u093e\u0932 \u0915\u0947 \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0938\u0947 \u0938\u094d\u0924\u0928 \u0915\u0948\u0902\u0938\u0930 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0932\u093f\u0902\u0915 \u092e\u093f\u0932 \u0917\u092f\u093e \u0939\u0948 \u0964 \u0936\u094b\u0927\u0915\u0930\u094d\u0924\u093e\u0913\u0902 \u0928\u0947 \u092c\u0924\u093e\u092f\u093e \u0939\u0948 \u0915\u093f \u0915\u093f\u0936\u094b\u0930 \u0914\u0930 \u092f\u0941\u0935\u093e \u0935\u092f\u0938\u094d\u0915 \u0935\u0930\u094d\u0937\u094b\u0902 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u092e\u0939\u093f\u0932\u093e\u0913\u0902 \u0915\u0947 \u092c\u0940\u091a \u090f\u0915 \u0909\u091a\u094d\u091a \u092b\u093e\u0907\u092c\u0930 \u0915\u093e \u0938\u0947\u0935\u0928 \u0938\u094d\u0924\u0928 \u0915\u0948\u0902\u0938\u0930 \u0915\u0947 \u0935\u093f\u0915\u093e\u0938 \u0915\u0947 \u090f\u0915 \u0915\u092e \u091c\u094b\u0916\u093f\u092e \u0915\u0947 \u0938\u093e\u0925 \u091c\u0941\u0921\u093c\u093e \u0939\u0941\u0906 \u0939\u0948 \u0964<\/p>\n<p id=\"mntl-sc-block_1-0-24\"><a href=\"http:\/\/www.eatright.org\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u092a\u094b\u0937\u0923 \u0914\u0930 \u0906\u0939\u093e\u0930 \u0935\u093f\u091c\u094d\u091e\u093e\u0928 \u0905\u0915\u093e\u0926\u092e\u0940 \u0915\u0947<\/a>\u0905\u0928\u0941\u0938\u093e\u0930, \u0906\u0939\u093e\u0930 \u092b\u093e\u0907\u092c\u0930 \u0915\u093e \u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u0926\u0948\u0928\u093f\u0915 \u0938\u0947\u0935\u0928 \u0909\u092e\u094d\u0930 \u0914\u0930 \u0932\u093f\u0902\u0917 \u0915\u0947 \u0906\u0927\u093e\u0930 \u092a\u0930 \u092d\u093f\u0928\u094d\u0928 \u0939\u094b\u0924\u093e \u0939\u0948 &#8211; \u092a\u094d\u0930\u0924\u093f \u0926\u093f\u0928 21-38 \u0917\u094d\u0930\u093e\u092e \u0938\u0947 \u0932\u0947\u0915\u0930\u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f, USDA \u0915\u093e \u0905\u0928\u0941\u092e\u093e\u0928 \u0939\u0948 \u0915\u093f \u0905\u092e\u0947\u0930\u093f\u0915\u093f\u092f\u094b\u0902 \u0915\u0947 \u0926\u093f\u0936\u093e \u0928\u093f\u0930\u094d\u0926\u0947\u0936\u094b\u0902 \u0938\u0947 \u0915\u092e \u0917\u093f\u0930 \u0930\u0939\u0947 \u0939\u0948 \u0914\u0930 \u092a\u094d\u0930\u0924\u093f \u0926\u093f\u0928 \u0915\u0947\u0935\u0932 15 \u0917\u094d\u0930\u093e\u092e \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0914\u0938\u0924 \u0964<\/p>\n<figure class=\"wp-block-table\">\n<table>\n<thead>\n<tr>\n<th>\u092a\u094b\u0937\u0923 \u0914\u0930 \u0906\u0939\u093e\u0930 \u0935\u093f\u091c\u094d\u091e\u093e\u0928 \u0905\u0915\u093e\u0926\u092e\u0940 \u0926\u0948\u0928\u093f\u0915 \u0906\u0939\u093e\u0930 \u092b\u093e\u0907\u092c\u0930 \u0938\u0947\u0935\u0928 \u0915\u0940 \u0938\u093f\u092b\u093e\u0930\u093f\u0936 \u0915\u0940<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><strong>\u0932\u093f\u0902\u0917<\/strong><\/td>\n<td><strong>\u0906\u092f\u0941 &#8211; 50 \u0935\u0930\u094d\u0937 \u0938\u0947 \u0915\u092e<\/strong><\/td>\n<td><strong>\u0909\u092e\u094d\u0930 &#8211; 50 \u0935\u0930\u094d\u0937 \u0938\u0947 \u0905\u0927\u093f\u0915<\/strong><\/td>\n<\/tr>\n<tr>\n<td>\u092e\u0939\u093f\u0932\u093e<\/td>\n<td>25 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u0924\u093f\u0926\u093f\u0928<\/td>\n<td>21 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u0924\u093f\u0926\u093f\u0928<\/td>\n<\/tr>\n<tr>\n<td>\u092a\u0941\u0930\u0941\u0937<\/td>\n<td>38 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u0924\u093f\u0926\u093f\u0928<\/td>\n<td>30 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u0924\u093f\u0926\u093f\u0928<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<p id=\"mntl-sc-block_1-0-29\"><span>\u0939\u093e\u0932\u093e\u0902\u0915\u093f \u0905\u0927\u093f\u0915\u093e\u0902\u0936 \u092a\u094c\u0927\u0947 \u0906\u0927\u093e\u0930\u093f\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u092e\u0947\u0902 \u0918\u0941\u0932\u0928\u0936\u0940\u0932 \u0914\u0930 \u0905\u0918\u0941\u0932\u0928\u0936\u0940\u0932 \u092b\u093e\u0907\u092c\u0930 \u0926\u094b\u0928\u094b\u0902 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u092a\u094b\u0937\u0923 \u0932\u0947\u092c\u0932 \u0906\u092e\u0924\u094c\u0930 \u092a\u0930 \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u0938\u0947\u0935\u093e\u0930\u0924 \u092c\u0928\u093e\u092e \u092b\u093e\u0907\u092c\u0930 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0928\u093f\u0930\u094d\u0926\u093f\u0937\u094d\u091f \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092a\u093e\u090f \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u0906\u0939\u093e\u0930 \u092b\u093e\u0907\u092c\u0930 \u0915\u0940 \u0915\u0941\u0932 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u094b \u0938\u0942\u091a\u0940\u092c\u0926\u094d\u0927 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 \u091c\u092c\u0915\u093f \u092b\u093e\u0907\u092c\u0930 \u0915\u0947 \u0926\u094b\u0928\u094b\u0902 \u092a\u094d\u0930\u0915\u093e\u0930 \u0907\u0937\u094d\u091f\u0924\u092e \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947 \u092e\u0947\u0902 \u090f\u0915 \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, \u0927\u094d\u092f\u093e\u0928 \u0915\u0941\u0932 \u0906\u0939\u093e\u0930 \u092b\u093e\u0907\u092c\u0930 \u0916\u092a\u0924 \u0926\u0948\u0928\u093f\u0915 \u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u0938\u0947\u0935\u0928 \u092c\u0948\u0920\u0915 \u092a\u0930 \u0939\u094b\u0928\u093e \u091a\u093e\u0939\u093f\u090f, \u090f\u0915 \u0915\u0947 \u0932\u093f\u090f \u0938\u0902\u092d\u0935 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0906\u0939\u093e\u0930 \u092b\u093e\u0907\u092c\u0930 \u0915\u0947 \u0915\u0908 \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u0947 \u0915\u0947 \u092a\u094d\u0930\u092f\u093e\u0938 \u0915\u0947 \u0938\u093e\u0925 \u0964<\/span><\/p>\n<h3 id=\"mntl-sc-block-callout-heading_1-0\">\u0915\u0948\u0938\u0947 \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092b\u093e\u0907\u092c\u0930 \u0915\u093e \u0938\u0947\u0935\u0928 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f<\/h3>\n<ol>\n<li>\u092a\u0939\u0932\u0947 \u0918\u091f\u0915 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0938\u0942\u091a\u0940\u092c\u0926\u094d\u0927 \u092a\u0942\u0930\u0947 \u0905\u0928\u093e\u091c \u0915\u0947 \u0938\u093e\u0925 \u090f\u0915 \u0928\u093e\u0936\u094d\u0924\u093e \u0905\u0928\u093e\u091c \u091a\u0941\u0928\u0947\u0902\u0964<\/li>\n<li>\u092a\u094d\u0930\u0924\u093f \u0926\u093f\u0928 \u092b\u0932\u094b\u0902 \u0914\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u0915\u0947 \u0915\u092e \u0938\u0947 \u0915\u092e \u092a\u093e\u0902\u091a \u0938\u0930\u094d\u0935\u093f\u0902\u0917\u094d\u0938 \u0915\u0947 \u0932\u093f\u090f \u0932\u0915\u094d\u0937\u094d\u092f &#8211; \u0924\u093e\u091c\u093e \u092c\u0928\u093e\u092e \u0921\u093f\u092c\u094d\u092c\u093e\u092c\u0902\u0926, \u091c\u094b \u090f\u0915 \u0915\u092e \u092b\u093e\u0907\u092c\u0930 \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u0939\u0948 \u0915\u0947 \u0932\u093f\u090f \u091a\u0941\u0928\u0928\u0947\u0964<\/li>\n<li>\u0938\u092b\u0947\u0926 \u091a\u093e\u0935\u0932, \u0930\u094b\u091f\u0940, \u0914\u0930 \u092a\u093e\u0938\u094d\u0924\u093e \u0915\u094b \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u0909\u0924\u094d\u092a\u093e\u0926\u094b\u0902 \u0914\u0930 \u092c\u094d\u0930\u093e\u0909\u0928 \u0930\u093e\u0907\u0938 \u0915\u0947 \u0938\u093e\u0925 \u092c\u0926\u0932\u0947\u0902\u0964<\/li>\n<li>\u0938\u0942\u092a \u0914\u0930 \u0938\u0932\u093e\u0926 \u092e\u0947\u0902 \u0915\u093f\u0921\u0928\u0940, \u092a\u093f\u0902\u091f\u094b \u092f\u093e \u092c\u094d\u0932\u0948\u0915 \u092c\u0940\u0928\u094d\u0938 \u0921\u093e\u0932\u0947\u0902\u0964<\/li>\n<li>\u0910\u0938\u0947 \u0938\u0942\u0916\u0947 \u092b\u0932 \u0914\u0930 \u092a\u093e\u0917\u0932, \u092f\u093e \u092b\u093e\u0907\u092c\u0930 \u091c\u094b\u0921\u093c\u093e \u0915\u0947 \u0938\u093e\u0925 \u0917\u094d\u0930\u0947\u0928\u094b\u0932\u093e \u0938\u0932\u093e\u0916\u094b\u0902 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0938\u094d\u0928\u0948\u0915\u094d\u0938 \u091a\u0941\u0928\u0947\u0902 \u0964<\/li>\n<li>\u0926\u0939\u0940 \u092f\u093e \u0938\u094d\u092e\u0942\u0926\u0940 \u092e\u0947\u0902 \u0917\u0947\u0939\u0942\u0902 \u0915\u093e \u091a\u094b\u0915\u0930 \u092f\u093e \u091c\u0908 \u091c\u094b\u0921\u093c\u0947\u0902 \u0914\u0930 \u092e\u092b\u093f\u0928, \u0915\u0947\u0915 \u092f\u093e \u0915\u0941\u0915\u0940\u091c\u093c \u092a\u0915\u093e\u0924\u0947 \u0938\u092e\u092f \u092d\u0940\u0964<\/li>\n<\/ol>\n<h2 id=\"mntl-sc-block_1-0-33\">\u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092b\u093e\u0907\u092c\u0930 \u0915\u093e \u0938\u0947\u0935\u0928 \u092c\u0922\u093c\u093e\u090f\u0902<\/h2>\n<p id=\"mntl-sc-block_1-0-34\">\u0906\u0939\u093e\u0930 \u092b\u093e\u0907\u092c\u0930 \u092c\u0922\u093c\u093e\u0928\u0947 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\u0938\u0947 \u092f\u093e\u0924\u094d\u0930\u093e \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0927\u094d\u092f\u093e\u0928 \u0930\u0916\u0947\u0902 \u0915\u093f \u0910\u0902\u0920\u0928, \u0938\u0942\u091c\u0928 \u092f\u093e \u0917\u0948\u0938 \u0915\u094b \u0930\u094b\u0915\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0926\u0948\u0928\u093f\u0915 \u092b\u093e\u0907\u092c\u0930 \u0915\u093e \u0938\u0947\u0935\u0928 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u092c\u0922\u093c\u093e\u0928\u093e \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948, \u091c\u094b \u092c\u0939\u0941\u0924 \u0905\u0927\u093f\u0915 \u092b\u093e\u0907\u092c\u0930 \u0915\u094b \u092c\u0939\u0941\u0924 \u091c\u0932\u094d\u0926\u0940 \u091c\u094b\u0921\u093c\u0947 \u091c\u093e\u0928\u0947 \u092a\u0930 \u0906\u092e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>\u0930\u094b\u0917\u093f\u092f\u094b\u0902 \u0915\u094b \u0939\u092e\u0947\u0936\u093e \u092a\u0942\u091b\u0928\u093e \u0905\u0917\u0930 \u0935\u0947 \u092f\u093e \u0924\u094b \u0909\u0928\u0915\u0947 \u0915\u092c\u094d\u091c \u092f\u093e \u0926\u0938\u094d\u0924 \u0915\u0947 \u0938\u093e\u0925 \u092e\u0926\u0926 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0914\u0930 \u0905\u0927\u093f\u0915 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