{"id":6346,"date":"2024-02-13T15:59:53","date_gmt":"2024-02-13T15:59:53","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6346"},"modified":"2024-02-13T15:59:53","modified_gmt":"2024-02-13T15:59:53","slug":"10-of-the-best-plant-based-sources-of-protein","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/10-of-the-best-plant-based-sources-of-protein\/","title":{"rendered":"\u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 \u0938\u0930\u094d\u0935\u0936\u094d\u0930\u0947\u0937\u094d\u0920 \u0938\u0902\u092f\u0902\u0924\u094d\u0930 \u0906\u0927\u093e\u0930\u093f\u0924 \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 10"},"content":{"rendered":"<\/p>\n<p>\u0939\u093e\u0902, \u0905\u0915\u0947\u0932\u0947 \u092a\u094c\u0927\u094b\u0902 \u0938\u0947 \u0905\u092a\u0928\u0947 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092b\u093f\u0915\u094d\u0938 \u0938\u094d\u0915\u094b\u0930 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u0942\u0930\u0940 \u0924\u0930\u0939 \u0938\u0947 \u0938\u0902\u092d\u0935 \u0939\u0948\u0964 \u092f\u0939\u093e\u0902 \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u0939\u0948 \u0915\u093f \u0906\u092a \u0935\u0939\u093e\u0902 \u092e\u093f\u0932 \u091c\u093e\u090f\u0917\u093e \u0930\u0939\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/stamfordendowedschools.edublogs.org\/files\/2019\/11\/1123-750x500.jpg\" alt=\"\" \/><\/figure>\n<p><strong>\u0915\u093f \u0906\u092a\u0915\u094b \u0905\u092a\u0928\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0920\u0940\u0915 \u0915\u0930\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092e\u093e\u0902\u0938 \u0916\u093e\u0928\u093e \u091a\u093e\u0939\u093f\u090f, \u090f\u0915 \u092e\u093f\u0925\u0915 \u0939\u0948<\/strong>\u0964<\/p>\n<p>\u091c\u092c \u0906\u092a \u0936\u092c\u094d\u0926 &#8220;\u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u0941\u0928\u0924\u0947 \u0939\u0948\u0902,&#8221; \u0906\u092a \u0915\u0940 \u0938\u0902\u092d\u093e\u0935\u0928\u093e \u090f\u0915 \u091a\u093f\u0915\u0928 \u0938\u094d\u0924\u0928 \u092f\u093e \u0938\u094d\u091f\u0947\u0915 \u0915\u0947 \u090f\u0915 \u0939\u0902\u0915 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0938\u094b\u091a\u094b \u0964 \u092f\u0939 \u0938\u092e\u091d \u092e\u0947\u0902 \u0906\u0924\u093e \u0939\u0948-\u092e\u093e\u0902\u0938 \u0907\u0938 \u092e\u0948\u0915\u094d\u0930\u094b\u0928\u094d\u092f\u0942\u091f\u094d\u0930\u093f\u090f\u0902\u091f \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,\u00a0<a href=\"https:\/\/www.heartfoundation.org.au\/healthy-eating\/food-and-nutrition\/protein-foods\" target=\"_blank\" rel=\"noreferrer noopener\">\u0939\u093e\u0930\u094d\u091f \u092b\u093e\u0909\u0902\u0921\u0947\u0936\u0928 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930<\/a>\u0964 \u0932\u0947\u0915\u093f\u0928 \u092f\u0939\u00a0<em>\u090f\u0915\u092e\u093e\u0924\u094d\u0930<\/em>\u00a0\u0938\u094d\u0930\u094b\u0924 \u0928\u0939\u0940\u0902 \u0939\u0948 \u0964 \u0935\u093e\u0938\u094d\u0924\u0935 \u092e\u0947\u0902, \u092f\u0939 \u092a\u0942\u0930\u0940 \u0924\u0930\u0939 \u0938\u0947 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0906\u092a \u092a\u094b\u0932\u094d\u091f\u094d\u0930\u0940, \u092c\u0940\u092b, \u0914\u0930 \u092a\u094b\u0930\u094d\u0915 \u0915\u0940 \u0924\u0930\u0939 \u092e\u093e\u0902\u0938 \u0916\u093e\u0928\u0947 \u0915\u0947 \u092c\u093f\u0928\u093e \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u0926\u093f\u0928 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0939\u0948 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u0902\u092d\u0935 \u0939\u0948 \u0964 \u091f\u0947\u0915\u094d\u0938\u093e\u0938 \u0915\u0947 \u0939\u094d\u092f\u0942\u0938\u094d\u091f\u0928 \u092e\u0947\u0925\u094b\u0921\u093f\u0938\u094d\u091f \u0905\u0938\u094d\u092a\u0924\u093e\u0932 \u0915\u0947 \u0906\u0930\u0921\u0940 \u0928\u0925\u093e\u0932\u0940 \u0938\u0947\u0936\u0928 \u0915\u0939\u0924\u0947 \u0939\u0948\u0902, &#8220;\u091c\u092c \u0938\u094b\u091a \u0938\u092e\u091d\u0915\u0930 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0924\u094b \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u092a\u094c\u0927\u0947 \u0906\u0927\u093e\u0930\u093f\u0924 \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u0938\u0947 \u0905\u092a\u0928\u0940 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u091c\u0930\u0942\u0930\u0924\u094b\u0902 \u0915\u094b \u092a\u0942\u0930\u093e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<h2><strong>\u0938\u0902\u092f\u0902\u0924\u094d\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 \u0932\u093f\u090f \u092e\u093e\u0902\u0938 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0935\u094d\u092f\u093e\u092a\u093e\u0930 \u0915\u0947 \u0938\u0902\u092d\u093e\u0935\u093f\u0924 \u0932\u093e\u092d<\/strong><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn-a.william-reed.com\/var\/wrbm_gb_food_pharma\/storage\/images\/publications\/food-beverage-nutrition\/foodnavigator-asia.com\/headlines\/nutrition\/plant-power-higher-plant-protein-intake-associated-with-lower-risk-of-death-japan-population-study\/10144425-1-eng-GB\/Plant-power-Higher-plant-protein-intake-associated-with-lower-risk-of-death-Japan-population-study_wrbm_large.jpg\" alt=\"\" \/><\/figure>\n<p>\u092a\u0936\u0941 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0916\u093e\u0928\u0947 \u0915\u093e \u090f\u0915 \u092a\u0930\u094d\u0915 \u092f\u0939 \u0939\u0948 \u0915\u093f \u0907\u0928 \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u0915\u094b \u092a\u0942\u0930\u093e \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948-\u091c\u093f\u0938\u0915\u093e \u0905\u0930\u094d\u0925 \u0939\u0948 \u0915\u093f \u0935\u0947 \u0928\u094c \u0906\u0935\u0936\u094d\u092f\u0915 \u0905\u092e\u0940\u0928\u094b \u090f\u0938\u093f\u0921 \u0939\u092e\u093e\u0930\u0947 \u0936\u0930\u0940\u0930 \u0928\u0939\u0940\u0902 \u0915\u0930 \u0938\u0915\u0924\u0947 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947\u00a0<a href=\"https:\/\/blog.cedars-sinai.edu\/best-protein\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0939\u0948\u0902, \u0926\u0947\u0935\u0926\u093e\u0930 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930-\u0938\u093f\u0928\u093e\u0908 \u092c\u094d\u0932\u0949\u0917<\/a>\u0964 \u0932\u0947\u0915\u093f\u0928 \u0935\u094d\u092f\u093e\u092a\u093e\u0930 \u092f\u093e \u0905\u092a\u0928\u0947 \u092e\u093e\u0902\u0938 \u0915\u0940 \u0916\u092a\u0924 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0914\u0930 \u0938\u0902\u092f\u0902\u0924\u094d\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092a\u0930 \u092d\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0932\u093e\u092d \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0938\u0939\u093f\u0924:<\/p>\n<p><strong>\u0935\u091c\u0928 \u0915\u092e \u0915\u0930\u0928\u093e<\/strong>\u00a0\u091c\u092c \u0920\u0940\u0915 \u0938\u0947 \u092a\u093e\u0932\u0928 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0924\u094b \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u0906\u0939\u093e\u0930 \u091c\u0948\u0938\u0947 \u092a\u094c\u0927\u0947 \u0906\u0927\u093e\u0930\u093f\u0924 \u0906\u0939\u093e\u0930, \u0906\u092a\u0915\u094b \u0935\u091c\u0928 \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902,\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26138004\" target=\"_blank\" rel=\"noreferrer noopener\">\u091c\u0928\u0935\u0930\u0940 2016 \u092e\u0947\u0902\u00a0<em>\u091c\u0928\u0930\u0932 \u0907\u0902\u091f\u0930\u0928\u0932 \u092e\u0947\u0921\u093f\u0938\u093f\u0928<\/em>\u0915\u0947 \u091c\u0930\u094d\u0928\u0932 \u092e\u0947\u0902 \u092a\u094d\u0930\u0915\u093e\u0936\u093f\u0924 12<\/a>\u092f\u093e\u0926\u0943\u091a\u094d\u091b\u093f\u0915 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u092a\u0930\u0940\u0915\u094d\u0937\u0923\u094b\u0902 \u0915\u0940 \u0938\u092e\u0940\u0915\u094d\u0937\u093e \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930\u0964<\/p>\n<p><strong>\u092a\u0930\u094d\u092f\u093e\u0935\u0930\u0923 \u0915\u0940 \u092e\u0926\u0926 \u0915\u0930\u0928\u093e<\/strong>\u00a0\u092a\u094c\u0927\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092e\u093e\u0902\u0938 \u0915\u0940 \u0905\u0926\u0932\u093e-\u092c\u0926\u0932\u0940 \u0905\u092a\u0928\u0947 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092b\u093f\u0915\u094d\u0938 \u092a\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0907\u0938\u0940 \u0924\u0930\u0939 \u092a\u0930\u094d\u092f\u093e\u0935\u0930\u0923 \u0915\u094b \u0932\u093e\u092d \u092a\u0939\u0941\u0902\u091a\u093e \u0938\u0915\u0924\u0947\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6316289\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0939\u0948\u0902, \u090f\u0915 \u0932\u0947\u0916 \u0928\u094b\u091f \u0926\u093f\u0938\u0902\u092c\u0930 \u0968\u0966\u0967\u096e \u092e\u0947\u0902\u00a0<em>\u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902<\/em>\u092e\u0947\u0902 \u092a\u094d\u0930\u0915\u093e\u0936\u093f\u0924 \u0964<\/a><\/p>\n<p><strong>\u0905\u092a\u0928\u0947 \u0926\u093f\u0932 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947<\/strong>\u00a0\u091c\u092c \u092f\u0939 \u0932\u093e\u0932 \u092e\u093e\u0902\u0938 \u0915\u0940 \u092c\u093e\u0924 \u0906\u0924\u0940 \u0939\u0948, \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 \u0932\u093f\u090f \u0938\u0902\u092f\u0902\u0924\u094d\u0930 \u0915\u0947 \u0935\u093f\u0915\u0932\u094d\u092a \u092a\u0930 \u0928\u093f\u0930\u094d\u092d\u0930 \u0915\u0930\u0928\u0947 \u0915\u093e \u0932\u093e\u092d \u092f\u0915\u0940\u0928\u0928 \u0914\u0930 \u092d\u0940 \u092a\u094d\u0930\u092d\u093e\u0935\u0936\u093e\u0932\u0940 \u0939\u094b \u0964 \u0938\u0924\u094d\u0930 \u0915\u0939\u0924\u0947 \u0939\u0948\u0902, &#8220;\u0915\u0941\u091b \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0928\u0947 \u0932\u093e\u0932 \u092e\u093e\u0902\u0938 \u0915\u094b \u0939\u0943\u0926\u092f \u0930\u094b\u0917 \u0914\u0930 \u091f\u093e\u0907\u092a 2 \u092e\u0927\u0941\u092e\u0947\u0939 \u0915\u0947 \u092c\u0922\u093c\u0924\u0947 \u091c\u094b\u0916\u093f\u092e \u0915\u0947 \u0938\u093e\u0925 \u091c\u094b\u0921\u093c\u093e \u0939\u0948, \u0906\u0902\u0936\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u0938\u0902\u0924\u0943\u092a\u094d\u0924 \u0935\u0938\u093e \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u0915\u0947 \u0915\u093e\u0930\u0923 \u0964<\/p>\n<p>\u0935\u093e\u0938\u094d\u0924\u0935 \u092e\u0947\u0902,\u00a0<a href=\"https:\/\/academic.oup.com\/ajcn\/article-abstract\/110\/1\/24\/5494812?redirectedFrom=fulltext\" target=\"_blank\" rel=\"noreferrer noopener\">\u0905\u092e\u0947\u0930\u093f\u0915\u0928 \u091c\u0930\u094d\u0928\u0932 \u0911\u092b \u0915\u094d\u0932\u0940\u0928\u093f\u0915\u0932<em>\u00a0\u0928\u094d\u092f\u0942\u091f\u094d\u0930\u093f\u0936\u0928<\/em>\u00a0\u092e\u0947\u0902 \u091c\u0942\u0928 2019 \u092e\u0947\u0902 \u092a\u094d\u0930\u0915\u093e\u0936\u093f\u0924<\/a>\u00a0\u090f\u0915 \u092f\u093e\u0926\u0943\u091a\u094d\u091b\u093f\u0915 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u092a\u0930\u0940\u0915\u094d\u0937\u0923 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u0932\u093e\u0932 \u092e\u093e\u0902\u0938 \u0915\u0947 \u0938\u093e\u0925 \u0906\u0939\u093e\u0930, \u0938\u092b\u0947\u0926 \u092e\u093e\u0902\u0938 \u0915\u0947 \u0938\u093e\u0925 \u0906\u0939\u093e\u0930, \u0914\u0930 \u092a\u094c\u0927\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0906\u0939\u093e\u0930 \u0915\u0947 \u092c\u0940\u091a, \u092a\u094c\u0927\u0947 \u0906\u0927\u093e\u0930\u093f\u0924 \u0906\u0939\u093e\u0930 \u090f\u0932\u0921\u0940\u090f\u0932 \u092f\u093e &#8220;\u0916\u0930\u093e\u092c&#8221; \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0915\u0947 \u0938\u094d\u0924\u0930 \u092a\u0930 \u0938\u092c\u0938\u0947 \u0938\u0915\u093e\u0930\u093e\u0924\u094d\u092e\u0915 \u092a\u094d\u0930\u092d\u093e\u0935 \u092a\u0921\u093c\u093e\u0964 \u0905\u092e\u0947\u0930\u093f\u0915\u0928\u00a0<a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/fats\/saturated-fats\" target=\"_blank\" rel=\"noreferrer noopener\">\u0939\u093e\u0930\u094d\u091f \u090f\u0938\u094b\u0938\u093f\u090f\u0936\u0928<\/a>\u00a0\u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930, \u0907\u0938 \u0924\u0930\u0939 \u0915\u0947 \u092a\u0949\u0932\u0940\u0905\u0928\u0938\u0948\u091a\u0941\u0930\u0947\u091f\u0947\u0921 \u0914\u0930 \u092e\u094b\u0928\u094b\u0905\u0928\u0938\u0948\u091a\u0941\u0930\u0947\u091f\u0947\u0921 \u0935\u0938\u093e \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0938\u094d\u0935\u0938\u094d\u0925 \u0935\u0938\u093e \u0915\u0947 \u0938\u093e\u0925 \u0938\u0902\u0924\u0943\u092a\u094d\u0924 \u0935\u0938\u093e \u0915\u0940 \u091c\u0917\u0939, \u0932\u093f\u092a\u093f\u0921 \u0914\u0930 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u0932\u093e\u092d \u092a\u0939\u0941\u0902\u091a\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<p>\u0907\u0938 \u092c\u0940\u091a,\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24566947\" target=\"_blank\" rel=\"noreferrer noopener\"><em>\u091c\u093e\u092e\u093e \u0906\u0902\u0924\u0930\u093f\u0915 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\u0964<\/p>\n<p><strong>\u0905\u092a\u0928\u0947 \u091c\u0940\u0935\u0928 \u0915\u094b \u0932\u0902\u092c\u093e \u0915\u0930\u0928\u093e<\/strong>\u00a0<a href=\"https:\/\/www.nih.gov\/news-events\/nih-research-matters\/risk-red-meat\" target=\"_blank\" rel=\"noreferrer noopener\">\u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0930\u093e\u0937\u094d\u091f\u094d\u0930\u0940\u092f \u0938\u0902\u0938\u094d\u0925\u093e\u0928\u094b\u0902 \u0915\u0940<\/a>\u00a0\u0930\u093f\u092a\u094b\u0930\u094d\u091f \u0939\u0948 \u0915\u093f \u0932\u093e\u0932 \u092e\u093e\u0902\u0938 \u0915\u0940 \u0916\u092a\u0924 \u0905\u092a\u0928\u0947 \u091c\u0940\u0935\u0928 \u0915\u094b \u091b\u094b\u091f\u093e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964 \u0938\u092e\u0942\u0939 \u0938\u094d\u0935\u0938\u094d\u0925 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u0915\u0947 \u092a\u0915\u094d\u0937 \u092e\u0947\u0902 \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u0938\u0947 \u092c\u093e\u0939\u0930 \u0917\u092e\u093e\u0917\u092e\u0928 \u0915\u0940 \u0938\u093f\u092b\u093e\u0930\u093f\u0936 \u0915\u0940 \u0964<\/p>\n<p>\u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0906\u0939\u093e\u0930 \u0915\u093e \u092a\u093e\u0932\u0928 \u0915\u0930\u0915\u0947, \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0905\u092a\u0928\u0947 \u0938\u0930\u094d\u0935\u0936\u094d\u0930\u0947\u0937\u094d\u0920 \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0935\u093e\u0932\u0947 \u0905\u092e\u0940\u0928\u094b \u090f\u0938\u093f\u0921 \u0915\u0947 \u0905\u092a\u0928\u0947 \u092b\u093f\u0915\u094d\u0938 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u093e \u0938\u0902\u092d\u0935 \u0939\u0948, \u0926\u0947\u0935\u0926\u093e\u0930-\u0938\u093f\u0928\u093e\u0908 \u0928\u094b\u091f \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u0938\u0924\u094d\u0930 \u0915\u0939\u0924\u0947 \u0939\u0948\u0902, &#8220;\u0915\u093f\u0938\u0940 \u0915\u094b \u0938\u094d\u0935\u0938\u094d\u0925 \u0939\u094b\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0932\u093e\u0932 \u092e\u093e\u0902\u0938 \u0916\u093e\u0928\u0947 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0928\u0939\u0940\u0902 \u0939\u0948 \u0964<\/p>\n<h2><strong>&#8216; \u092e\u0941\u091d\u0947 \u0915\u093f\u0924\u0928\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u091a\u093e\u0939\u093f\u090f?<\/strong><\/h2>\n<p><a href=\"https:\/\/www.health.harvard.edu\/blog\/how-much-protein-do-you-need-every-day-201506188096\" target=\"_blank\" rel=\"noreferrer noopener\">\u0939\u093e\u0930\u094d\u0935\u0930\u094d\u0921 \u0939\u0947\u0932\u094d\u0925 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\u092e\u0947\u0902 \u0926\u0942\u0938\u0930\u093e \u0924\u0930\u0940\u0915\u093e \u0938\u094b\u091a\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u094b \u0905\u092a\u0928\u0947 \u0926\u0948\u0928\u093f\u0915 \u0915\u0948\u0932\u094b\u0930\u0940 \u0938\u0947\u0935\u0928 \u0915\u0947 10 \u0938\u0947 \u0969\u096b \u092a\u094d\u0930\u0924\u093f\u0936\u0924 \u0915\u0947 \u092c\u0940\u091a \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f \u0964<\/p>\n<p>\u092f\u0939 \u090f\u0915 \u092e\u0941\u0936\u094d\u0915\u093f\u0932 \u091c\u094d\u092f\u093e\u0926\u093e\u0924\u0930 \u0905\u092e\u0947\u0930\u093f\u0915\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092a\u0942\u091b\u0928\u093e \u0928\u0939\u0940\u0902 \u0939\u0948 \u0964 , \u0938\u0924\u094d\u0930 \u0915\u0939\u0924\u0947 \u0939\u0948\u0902, &#8220;\u0939\u092e \u092c\u0939\u0941\u0924 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0939\u094b \u0930\u0939\u0940 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u091a\u093f\u0902\u0924\u093f\u0924 \u0928\u0939\u0940\u0902 \u0939\u0948-\u091c\u094d\u092f\u093e\u0926\u093e\u0924\u0930 \u0905\u092e\u0947\u0930\u093f\u0915\u093f\u092f\u094b\u0902 \u0915\u0940 \u092c\u0948\u0920\u0915 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948 \u092f\u093e \u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u0938\u0947\u0935\u0928 \u0938\u0947 \u0905\u0927\u093f\u0915 \u0939\u0948.&#8221; &#8220;\u0915\u0908 \u092e\u093e\u092e\u0932\u094b\u0902 \u092e\u0947\u0902 \u0939\u0948 \u0915\u093f \u092e\u0948\u0902 \u0917\u094d\u0930\u093e\u0939\u0915\u094b\u0902 \u0914\u0930 \u0930\u094b\u0917\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0915\u093e\u092e \u0915\u0930 \u0926\u0947\u0916\u093e \u0939\u0948, \u0935\u0947 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u0938\u0947\u0935\u0928 \u0905\u0924\u093f \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902, \u091c\u092c\u0915\u093f \u092d\u0940 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902, \u092b\u0932, \u0914\u0930 \u092a\u0942\u0930\u0947 \u0905\u0928\u093e\u091c \u0915\u0940 \u0938\u093f\u092b\u093e\u0930\u093f\u0936 \u0915\u0940 \u0938\u0947\u0935\u0928 underdoing.&#8221;<\/p>\n<p>Sussi \u0938\u0902\u0926\u0947\u0939 \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f &#8220;\u0932\u094b\u0917\u094b\u0902 \u0915\u094b \u0907\u0938 \u0935\u093f\u091a\u093e\u0930 \u0915\u0947 \u0938\u093e\u0925 \u0909\u0920\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948 \u0915\u093f \u092a\u094d\u0930\u094b\u091f\u0940\u0928-\u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u092a\u0936\u0941 \u092a\u094d\u0930\u094b\u091f\u0940\u0928-\u092d\u094b\u091c\u0928 \u0915\u093e \u0915\u0947\u0902\u0926\u094d\u0930 \u0939\u094b\u0928\u0947 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0939\u0948, \u0914\u0930 \u0939\u0948 \u0915\u093f \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 \u092c\u093f\u0928\u093e \u090f\u0915 \u092d\u094b\u091c\u0928 \u0938\u0902\u0924\u094b\u0937\u091c\u0928\u0915 \u092f\u093e \u092a\u0942\u0930\u093e \u0928\u0939\u0940\u0902 \u0939\u0948.&#8221; \u0935\u0939 \u0907\u0938 \u0938\u094b\u091a \u0915\u094b \u091a\u0941\u0928\u094c\u0924\u0940 \u0926\u0947\u0924\u093e \u0939\u0948 \u0914\u0930 \u0915\u0939\u0924\u0947 \u0939\u0948 \u0915\u093f \u092f\u0939 \u0938\u092c \u0930\u093e\u0924 \u0915\u0947 \u0916\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u093e\u0902\u0938 \u0915\u093e \u090f\u0915 \u092c\u0921\u093c\u093e \u091f\u0941\u0915\u0921\u093c\u093e \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0939\u094b\u0928\u0947 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0928\u0939\u0940\u0902 \u0939\u0948 \u0964 \u0938\u0941\u0938\u0940 \u0915\u0939\u0924\u0947 \u0939\u0948\u0902, \u0906\u092a \u0926\u093f\u0928 \u092d\u0930 \u092e\u0947\u0902 \u092d\u094b\u091c\u0928 \u0914\u0930 \u0928\u093e\u0936\u094d\u0924\u0947 \u0915\u0947 \u0932\u093f\u090f \u0909\u091a\u094d\u091a \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u0935\u093e\u0932\u0947 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u094b \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0915\u0947 \u0905\u092a\u0928\u0947 \u092b\u093f\u0915\u094d\u0938 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u091c\u0948\u0938\u0947 \u0915\u093f \u0938\u0932\u093e\u0926 \u092e\u0947\u0902 \u0938\u0947\u092e \u0915\u0940 \u0938\u0947\u0935\u093e \u091c\u094b\u0921\u093c\u0915\u0930 \u092f\u093e \u0926\u094b\u092a\u0939\u0930 \u0915\u0947 \u092d\u094b\u091c\u0928 \u0915\u0947 \u0932\u093f\u090f \u0930\u094b\u091f\u0940 \u0915\u0947 \u0938\u094d\u0932\u093e\u0907\u0938 \u0915\u0947 \u092c\u0940\u091a \u092e\u0947\u0902 \u0917\u094d\u0930\u0940\u0932\u094d\u0921 \u091f\u094b\u092b\u0942 \u0938\u094d\u091f\u0947\u0915 \u0938\u094d\u091f\u0948\u0915\u093f\u0902\u0917 \u0915\u0930\u0915\u0947 \u0964<\/p>\n<p>\u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 \u092a\u094c\u0927\u0947 \u0915\u0940 \u0913\u0930 \u0915\u093e \u092a\u0924\u093e \u0932\u0917\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0924\u0948\u092f\u093e\u0930 \u0939\u0948\u0902? \u092f\u0939\u093e\u0902 \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0938\u0902\u092f\u0902\u0924\u094d\u0930 \u0906\u0927\u093e\u0930\u093f\u0924 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 10 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0947 \u092d\u094b\u091c\u0928 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0936\u0941\u0930\u0942 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902, \u091a\u093e\u0939\u0947 \u0906\u092a \u0916\u093e\u0908 \u092a\u0936\u0941 \u0909\u0924\u094d\u092a\u093e\u0926\u094b\u0902 \u0915\u094b \u092a\u0942\u0930\u0940 \u0924\u0930\u0939 \u0938\u0947 \u0926\u0947\u0916 \u0930\u0939\u0947 \u0939\u0948 \u092f\u093e \u092c\u0938 \u0905\u092a\u0928\u0947 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0935\u093f\u0915\u0932\u094d\u092a\u094b\u0902 \u092e\u0947\u0902 \u0935\u093f\u0935\u093f\u0927\u0924\u093e \u0932\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0926\u0947\u0916 \u0930\u0939\u0947 \u0939\u0948\u0902 \u0964\u00a0<strong>1<\/strong><\/p>\n<h2>\u092e\u0938\u0942\u0930 (\u092a\u094d\u0930\u0924\u093f 1\/2 \u0915\u092a \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 9 \u0917\u094d\u0930\u093e\u092e \u0924\u0915)<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images.everydayhealth.com\/images\/the-best-plant-based-sources-of-protein-01-722x406.jpg?w=768\" alt=\"the-Best-Plant-Based-Sources-of-Protein-01-722x406\" \/><\/figure>\n<p>\u091c\u0947\u092b Wasserman\/\u0938\u094d\u091f\u0949\u0915\u094d\u0938\u0940<\/p>\n<p>\u0938\u0924\u094d\u0930 \u0915\u0939\u0924\u0947 \u0939\u0948\u0902, \u0926\u093e\u0932 \u0914\u0930 \u0905\u0928\u094d\u092f \u092b\u0932\u093f\u092f\u093e\u0902 (\u091c\u0948\u0938\u0947 \u0938\u0947\u092e, \u092e\u091f\u0930, \u0928\u091f \u0914\u0930 \u092c\u0940\u091c) \u090f\u0915 \u092a\u0942\u0930\u094d\u0923 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092a\u0948\u0915\u0947\u091c \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0964 \u0935\u0947 \u0915\u0939\u0924\u0940 \u0939\u0948\u0902, &#8220;\u0935\u0947 \u092b\u093e\u0907\u092c\u0930, \u0935\u093f\u091f\u093e\u092e\u093f\u0928, \u0916\u0928\u093f\u091c, \u0914\u0930 \u092b\u093e\u0907\u091f\u094b\u0928\u094d\u092f\u0942\u091f\u094d\u0930\u093f\u090f\u0902\u091f\u094d\u0938 \u092e\u0947\u0902 \u0938\u092e\u0943\u0926\u094d\u0927 \u0939\u0948\u0902, \u0914\u0930 [\u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902]\u00a0<a href=\"https:\/\/ndb.nal.usda.gov\/ndb\/foods\/show\/16070?man=&amp;lfacet=&amp;count=&amp;max=25&amp;qlookup=lentils+cooked&amp;offset=&amp;sort=default&amp;format=Abridged&amp;reportfmt=other&amp;rptfrm=&amp;ndbno=&amp;nutrient1=&amp;nutrient2=&amp;nutrient3=&amp;subset=&amp;totCount=&amp;measureby=&amp;Qv=1&amp;Q330991=.5&amp;Q3309\" target=\"_blank\" rel=\"noreferrer noopener\">\u092a\u094d\u0930\u0924\u093f \u0938\u0947\u0935\u093e\u0930\u0924 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 9 \u0917\u094d\u0930\u093e\u092e \u0924\u0915<\/a>\u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902,&#8221; \u091c\u094b 1\/2 \u0915\u092a \u092a\u0915\u093e \u0939\u0941\u0906 \u092b\u0932\u093f\u092f\u093e\u0902 \u0939\u0948 \u0964 \u0907\u0928\u092e\u0947\u0902 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u092a\u0949\u0932\u0940\u092b\u0947\u0928\u0949\u0932 \u092d\u0940 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/29125587\" target=\"_blank\" rel=\"noreferrer noopener\"><em>\u0907\u0902\u091f\u0930\u0928\u0947\u0936\u0928\u0932 \u091c\u0930\u094d\u0928\u0932 \u0911\u092b \u092e\u0949\u0932\u093f\u0915\u094d\u092f\u0942\u0932\u0930 \u0938\u093e\u0907\u0902\u0938\u0947\u091c<\/em>\u00a0\u092e\u0947\u0902 \u0968\u0966\u0967\u096d \u092e\u0947\u0902 \u092a\u094d\u0930\u0915\u093e\u0936\u093f\u0924 \u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902<\/a>\u00a0\u0915\u0939\u093e \u0917\u092f\u093e \u0939\u0948 \u0915\u093f<a href=\"https:\/\/www.everydayhealth.com\/obesity\/guide\/\">\u092e\u094b\u091f\u093e\u092a\u093e,<\/a>\u0915\u0948\u0902\u0938\u0930 \u0935\u093f\u0930\u094b\u0927\u0940, \u0935\u093f\u0930\u094b\u0927\u0940 \u092d\u0921\u093c\u0915\u093e\u090a \u0914\u0930 \u092e\u0927\u0941\u092e\u0947\u0939 \u0930\u094b\u0927\u0940 \u0917\u0941\u0923 \u0939\u0948\u0902 \u0964<br \/>\u090f\u0915 \u0935\u0947\u091c\u0940 \u092a\u0948\u0915 \u0938\u0942\u092a \u092e\u0947\u0902 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0926\u093e\u0932 \u0936\u093e\u092e\u093f\u0932 (\u091c\u0948\u0938\u0947\u00a0<a href=\"https:\/\/cookieandkate.com\/best-lentil-soup-recipe\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0915\u0941\u0915\u0940 \u0914\u0930 \u0915\u0947\u091f \u0915\u0947 \u0938\u0930\u094d\u0935\u0936\u094d\u0930\u0947\u0937\u094d\u0920 \u092e\u0938\u0942\u0930 \u0915\u093e \u0938\u0942\u092a<\/a>\u092e\u0947\u0902) \u092f\u093e \u0905\u092a\u0928\u0947 \u0905\u0917\u0932\u0947 \u0935\u0947\u091c\u0940 \u092c\u0930\u094d\u0917\u0930 \u0915\u0947 \u0938\u094d\u091f\u093e\u0930 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902\u00a0<a href=\"https:\/\/www.veganricha.com\/2016\/03\/lentil-walnut-rice-burgers.html\" target=\"_blank\" rel=\"noreferrer noopener\">(\u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u0930\u093f\u091a\u093e \u092e\u0938\u0942\u0930 \u0905\u0916\u0930\u094b\u091f \u092c\u0930\u094d\u0917\u0930<\/a>\u00a0\u0928\u0941\u0938\u094d\u0916\u093e \u0915\u0940 \u0915\u094b\u0936\u093f\u0936) \u0964\u00a0<strong>2<\/strong><\/p>\n<h2>\u091b\u094b\u0932\u093e (\u092a\u094d\u0930\u0924\u093f 1\/2 \u0915\u092a \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e 7 \u0917\u094d\u0930\u093e\u092e)<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images.everydayhealth.com\/images\/the-best-plant-based-sources-of-protein-02-722x406.jpg?w=768\" alt=\"the-Best-Plant-Based-Sources-of-Protein-02-722x406\" \/><\/figure>\n<p>\u0906\u0932\u0940 \u0932\u0947\u0902\u0917\u094d\u092f\u093e\u0932\u094b\u0935\u093e\/\u0938\u094d\u091f\u0949\u0915\u094d\u0938\u0940<\/p>\n<p>\u0939\u093e\u0930\u094d\u0935\u0930\u094d\u0921 \u091f\u0940\u090f\u0902\u0921\u091f\u0940 \u091a\u093e\u0928 \u0938\u094d\u0915\u0942\u0932 \u0911\u092b \u092a\u092c\u094d\u0932\u093f\u0915 \u0939\u0947\u0932\u094d\u0925 \u0915\u0947\u00a0<a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/food-features\/chickpeas-garbanzo-beans\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0905\u0928\u0941\u0938\u093e\u0930,<\/a>\u091b\u094b\u0932\u093e (\u0909\u0930\u094d\u092b garbanzo \u0938\u0947\u092e) \u092b\u0932\u093f\u092f\u093e\u0902 \u0939\u0948\u0902 \u091c\u094b \u092a\u094d\u0930\u094b\u091f\u0940\u0928, \u092b\u094b\u0932\u0947\u091f, \u092b\u093e\u0907\u092c\u0930, \u0906\u092f\u0930\u0928, \u092b\u093e\u0938\u094d\u092b\u094b\u0930\u0938 \u0914\u0930 \u0938\u094d\u0935\u0938\u094d\u0925 \u092b\u0948\u091f\u0940 \u090f\u0938\u093f\u0921 \u0938\u0947 \u0938\u092e\u0943\u0926\u094d\u0927 \u0939\u0948\u0902 \u0964 \u0938\u0902\u092f\u0941\u0915\u094d\u0924 \u0930\u093e\u091c\u094d\u092f \u0905\u092e\u0947\u0930\u093f\u0915\u093e \u0915\u0947 \u0915\u0943\u0937\u093f \u0935\u093f\u092d\u093e\u0917 (\u092f\u0942\u090f\u0938\u0921\u0940\u090f) \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930, \u091b\u094b\u0932\u0947 \u0915\u0940 \u090f\u0915 \u0906\u0927\u093e \u0915\u092a \u0938\u0947\u0935\u093e\u0930\u0924 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 7 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0939\u094b\u0924\u093e \u0939\u0948 \u0964<br \/>\u0938\u0941\u0938\u0940 \u0909\u0928\u094d\u0939\u0947\u0902 \u090f\u0915 \u0916\u0938\u094d\u0924\u093e \u0928\u093e\u0936\u094d\u0924\u0947 \u0915\u0947 \u0932\u093f\u090f \u092c\u0930\u0938 \u0930\u0939\u0940 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948, \u092f\u093e \u0906\u092a hummus \u092e\u0947\u0902 \u0905\u092a\u0928\u0947 \u0924\u092f \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948-\u091b\u094b\u0932\u093e \u0921\u0941\u092c\u0915\u0940 \u092e\u0947\u0902 \u092e\u0941\u0916\u094d\u092f \u0918\u091f\u0915 \u0939\u0948\u0902 \u0964<\/p>\n<h2>\u0917\u093e\u0902\u091c\u093e \u0915\u0947 \u092c\u0940\u091c (\u092a\u094d\u0930\u0924\u093f 3 \u092c\u0921\u093c\u0947 \u091a\u092e\u094d\u092e\u091a 10 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928)<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images.everydayhealth.com\/images\/the-best-plant-based-sources-of-protein-03-722x406.jpg?w=768\" alt=\"the-Best-Plant-Based-Sources-of-Protein-03-722x406\" \/><\/figure>\n<p>\u0939\u0948\u0930\u093e\u0932\u094d\u0921 \u0935\u0949\u0915\u0930\/\u0938\u094d\u091f\u0949\u0915\u094d\u0938\u0940<\/p>\n<p>,, Sussi \u0915\u0939\u0924\u0947 \u0939\u0948\u0902, &#8220;\u0907\u0928 \u091b\u094b\u091f\u0947 \u092c\u0940\u091c \u0938\u092d\u0940 \u0928\u094c \u0906\u0935\u0936\u094d\u092f\u0915 \u0905\u092e\u0940\u0928\u094b \u090f\u0938\u093f\u0921 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u0914\u0930\u00a0<a href=\"https:\/\/ndb.nal.usda.gov\/ndb\/foods\/show\/45267188?fgcd=&amp;manu=&amp;format=&amp;count=&amp;max=25&amp;offset=&amp;sort=default&amp;order=asc&amp;qlookup=hemp+seed&amp;ds=&amp;qt=&amp;qp=&amp;qa=&amp;qn=&amp;q=&amp;ing=\" target=\"_blank\" rel=\"noreferrer noopener\">3 \u092c\u0921\u093c\u0947 \u091a\u092e\u094d\u092e\u091a (\u092c\u0921\u093c\u093e \u091a\u092e\u094d\u092e\u091a) \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 10 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947<\/a>\u0939\u0948\u0902.&#8221; \u0906\u092a \u0909\u0928\u094d\u0939\u0947\u0902 \u0917\u093e\u0902\u091c\u093e \u0926\u093f\u0932\u094b\u0902 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0915\u093f\u0930\u093e\u0928\u0947 \u0915\u0940 \u0926\u0941\u0915\u093e\u0928 \u092a\u0930 \u092d\u0940 \u0939\u093e\u091c\u093f\u0930 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u0917\u093e\u0902\u091c\u093e \u0915\u0947 \u092c\u0940\u091c \u0916\u094b\u0932 \u0930\u0939\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0938\u0941\u0938\u0940 \u0938\u0932\u093e\u0926, \u0938\u0942\u092a, \u0926\u0939\u0940, \u092f\u093e \u0905\u0916\u0930\u094b\u091f \u092e\u0915\u094d\u0916\u0928 \u091f\u094b\u0938\u094d\u091f \u0915\u0947 \u0936\u0940\u0930\u094d\u0937 \u092a\u0930 \u092d\u093e\u0902\u0917 \u0926\u093f\u0932 \u092f\u093e \u092c\u0940\u091c \u091b\u093f\u0921\u093c\u0915\u0928\u0947 \u0915\u093e \u0938\u0941\u091d\u093e\u0935 \u0926\u0947\u0924\u093e \u0939\u0948 \u0964 \u0935\u0947 \u0915\u0939\u0924\u0940 \u0939\u0948\u0902, &#8220;\u0909\u0928\u0915\u0947 \u092a\u093e\u0938 \u090f\u0915 \u0938\u0942\u0915\u094d\u0937\u094d\u092e \u0905\u0916\u0930\u094b\u091f \u0915\u093e \u0938\u094d\u0935\u093e\u0926 \u092a\u094d\u0930\u094b\u092b\u093c\u093e\u0907\u0932 \u0914\u0930 \u0905\u091a\u094d\u091b\u0940 \u0915\u092e\u0940 \u0939\u0948-\u092e\u0948\u0902 \u0909\u0928\u094d\u0939\u0947\u0902 &#8216; \u092a\u094b\u0937\u0923 \u091b\u093f\u0921\u093c\u0915 &#8216; \u0915\u0939\u0924\u093e \u0939\u0942\u0902 \u0964\u00a0<strong>4<\/strong><\/p>\n<h2>\u091f\u094b\u092b\u0942 (\u092a\u094d\u0930\u0924\u093f 3 \u0914\u0902\u0938 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e 8 \u0917\u094d\u0930\u093e\u092e)<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images.everydayhealth.com\/images\/the-best-plant-based-sources-of-protein-04-722x406.jpg?w=768\" alt=\"the-Best-Plant-Based-Sources-of-Protein-04-722x406\" \/><\/figure>\n<p>\u0905\u0932\u0940\u0924\u093e \u0913\u0902\u0917\/\u0938\u094d\u091f\u0949\u0915\u094d\u0938\u0940<\/p>\n<p>\u0938\u0938\u094d\u0938\u0940 \u0915\u093e \u0915\u0939\u0928\u093e \u0939\u0948 \u0915\u093f \u092d\u093e\u0902\u0917 \u0915\u0947 \u092c\u0940\u091c\u094b\u0902 \u0915\u0940 \u0924\u0930\u0939 \u0938\u094b\u092f\u093e \u092e\u0947\u0902 \u0938\u092d\u0940 \u0928\u094c \u091c\u0930\u0942\u0930\u0940 \u0905\u092e\u0940\u0928\u094b \u090f\u0938\u093f\u0921 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u091c\u093f\u0938\u0938\u0947 \u092f\u0939 \u092a\u0942\u0930\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092c\u0928 \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u0938\u094b\u092f\u093e \u0938\u094b\u092f\u093e \u0915\u0908 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u0940 \u091c\u0921\u093c \u092e\u0947\u0902 \u0939\u0948, \u091c\u093f\u0928\u092e\u0947\u0902 \u0938\u094b\u092f\u093e \u0926\u0942\u0927, \u090f\u0921\u092e\u0947\u092e, \u092e\u093f\u0938\u094b, \u091f\u0947\u092e\u094d\u092a\u0947\u0939 \u0914\u0930 \u0938\u094b\u092f\u093e \u0928\u091f\u094d\u0938 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902, \u091c\u093f\u0938\u0938\u0947 \u0906\u092a\u0915\u094b \u0938\u094b\u092f\u093e \u0909\u0924\u094d\u092a\u093e\u0926\u094b\u0902 \u0915\u094b \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u0947 \u0915\u0947 \u092c\u0939\u0941\u0924 \u0938\u093e\u0930\u0947 \u0924\u0930\u0940\u0915\u0947 \u092e\u093f\u0932\u0924\u0947 \u0939\u0948\u0902\u0964 \u092f\u0939 \u091f\u094b\u092b\u0942 \u092e\u0947\u0902 \u092e\u0941\u0916\u094d\u092f \u0918\u091f\u0915 \u092d\u0940 \u0939\u0948, \u091c\u094b \u092e\u093e\u0902\u0938 \u0935\u093f\u0915\u0932\u094d\u092a \u0915\u0940 \u0905\u092a\u0928\u0940 \u0938\u0942\u091a\u0940 \u092a\u0930 \u0909\u091a\u094d\u091a \u0939\u094b\u0928\u093e \u091a\u093e\u0939\u093f\u090f \u0964\u00a0<a href=\"https:\/\/ndb.nal.usda.gov\/ndb\/foods\/show\/45287359?man=&amp;lfacet=&amp;count=&amp;max=25&amp;qlookup=black+beans&amp;offset=&amp;sort=default&amp;format=Full&amp;reportfmt=other&amp;rptfrm=&amp;ndbno=&amp;nutrient1=&amp;nutrient2=&amp;nutrient3=&amp;subset=&amp;totCount=&amp;measureby=&amp;Q511388=1&amp;Qv=1&amp;Q511388=0.5&amp;Qv=1\" target=\"_blank\" rel=\"noreferrer noopener\">\u092f\u0942\u090f\u0938\u0921\u0940\u090f<\/a>\u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930, \u090f\u0915 \u091f\u0941\u0915\u0921\u093c\u093e, \u091c\u094b 85 \u0917\u094d\u0930\u093e\u092e \u092f\u093e 3 \u0914\u0902\u0938 \u0939\u0948, 8 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<br \/>\u0938\u0941\u0938\u0940 \u0915\u093e \u0915\u0939\u0928\u093e \u0939\u0948 \u0915\u093f \u0907\u0938\u092e\u0947\u0902 \u092a\u094b\u091f\u0948\u0936\u093f\u092f\u092e \u0914\u0930 \u0906\u092f\u0930\u0928 \u092d\u0940 \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u0938\u094b\u092f\u093e \u0909\u0924\u094d\u092a\u093e\u0926\u094b\u0902 \u0915\u0940 \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u0940 \u092a\u094d\u0930\u0924\u093f\u0937\u094d\u0920\u093e \u0928\u0939\u0940\u0902 \u0939\u0948 &#8211; \u0906\u092a\u0928\u0947 \u0938\u0941\u0928\u093e \u0939\u094b\u0917\u093e \u0915\u093f \u0938\u094b\u092f\u093e \u0938\u094d\u0924\u0928 \u0915\u0948\u0902\u0938\u0930 \u0915\u093e \u0915\u093e\u0930\u0923 \u092c\u0928 \u0938\u0915\u0924\u093e \u0939\u0948\u0964\u00a0<a href=\"https:\/\/www.cancer.org\/latest-news\/soy-and-cancer-risk-our-experts-advice.html\" target=\"_blank\" rel=\"noreferrer noopener\">\u0905\u092e\u0947\u0930\u093f\u0915\u0928 \u0915\u0948\u0902\u0938\u0930 \u0938\u094b\u0938\u093e\u092f\u091f\u0940 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930,<\/a>\u0915\u093f \u0932\u093f\u0902\u0915 \u091c\u093e\u0928\u0935\u0930\u094b\u0902 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0925\u093e \u0914\u0930 \u092e\u0928\u0941\u0937\u094d\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u092e\u0941\u0926\u094d\u0926\u093e \u092a\u094d\u0930\u0924\u0940\u0924 \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u093e \u0939\u0948, \u092f\u0939\u0940 \u0935\u091c\u0939 \u0939\u0948 \u0915\u093f \u0909\u0928\u0915\u0947 \u0935\u093f\u0936\u0947\u0937\u091c\u094d\u091e\u094b\u0902 \u0915\u093e \u0915\u0939\u0928\u093e \u0939\u0948 \u0915\u093f \u092f\u0939 \u0938\u0941\u0930\u0915\u094d\u0937\u093f\u0924 \u0939\u0948 \u0914\u0930 \u0938\u094b\u092f\u093e \u0909\u0924\u094d\u092a\u093e\u0926\u094b\u0902 \u0915\u093e \u0906\u0928\u0902\u0926 \u0932\u0947\u0928\u0947 \u0915\u0940 \u0938\u0932\u093e\u0939 \u0926\u0940 \u0964<\/p>\n<p>\u091f\u094b\u092b\u0942 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u092e\u0939\u093e\u0928 \u092c\u093e\u0924 \u092f\u0939 \u0939\u0948 \u0915\u093f \u092f\u0939 \u0939\u0932\u091a\u0932 \u092b\u094d\u0930\u093e\u0907\u091c\u093c \u0914\u0930 \u090f\u0915 \u092a\u0948\u0928 \u0935\u094d\u092f\u0902\u091c\u0928\u094b\u0902 \u0906\u092a \u0913\u0935\u0928 \u092e\u0947\u0902 \u092d\u0941\u0928\u093e \u0938\u0915\u0924\u0947 \u0939\u0948 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u092e\u0939\u093e\u0928 \u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e \u0939\u0948 \u0964 \u092a\u094d\u0930\u0947\u0930\u0923\u093e \u0915\u0947 \u0932\u093f\u090f,\u00a0<a href=\"https:\/\/pinchofyum.com\/honey-ginger-tofu-veggie-stir-fry\" target=\"_blank\" rel=\"noreferrer noopener\">\u092f\u092e \u0915\u0947 \u0939\u0928\u0940 \u091c\u093f\u0902\u091c\u0930 \u091f\u094b\u092b\u0942 \u0914\u0930 \u0935\u0947\u091c\u0940 \u0939\u0932\u091a\u0932-\u092d\u0942\u0928<\/a>\u00a0\u092f\u093e\u00a0<a href=\"https:\/\/www.kitchentreaty.com\/sheet-pan-tofu-veggie-dinner\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0930\u0938\u094b\u0908 \u0938\u0902\u0927\u093f \u0915\u0940 \u0936\u0940\u091f \u092a\u0948\u0928 \u091f\u094b\u092b\u0942 \u0914\u0930 \u0935\u0947\u091c\u0940 \u0921\u093f\u0928\u0930<\/a>\u00a0\u0928\u0941\u0938\u094d\u0916\u093e \u0915\u0940 \u091a\u0941\u091f\u0915\u0940 \u0915\u0940 \u091c\u093e\u0902\u091a \u0915\u0930\u0947\u0902!)<\/p>\n<h2>\u0928\u091f\u094d\u0938 (\u092a\u094d\u0930\u0924\u093f 1\/4 \u0915\u092a \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 5 \u0938\u0947 6 \u0917\u094d\u0930\u093e\u092e)<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images.everydayhealth.com\/images\/the-best-plant-based-sources-of-protein-05-722x406.jpg?w=768\" alt=\"the-Best-Plant-Based-Sources-of-Protein-05-722x406\" \/><\/figure>\n<p>\u0917\u0947\u092c\u094d\u0930\u093f\u092f\u0932 \u092c\u0941\u0915\u093e\u0924\u093e\u0930\u0942\/\u0938\u094d\u091f\u0949\u0915\u094d\u0938\u0940<\/p>\n<p>\u0915\u094b\u0908 \u092b\u0930\u094d\u0915 \u0928\u0939\u0940\u0902 \u092a\u0921\u093c\u0924\u093e \u091c\u094b \u0905\u0916\u0930\u094b\u091f \u0905\u092a\u0928\u0947 \u092a\u0938\u0902\u0926\u0940\u0926\u093e \u0939\u0948, \u092f\u0939 \u0938\u0902\u092d\u093e\u0935\u0928\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948, \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 5 \u0938\u0947 6 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u0924\u093f \u091b\u094b\u091f\u0947 \u092e\u0941\u091f\u094d\u0920\u0940 \u092d\u0930 (1\/4 \u0915\u092a \u0938\u0947 \u0915\u092e) \u092e\u0947\u0902 clocking, \u0938\u0941\u0938\u0940 \u0915\u0939\u0924\u0947 \u0939\u0948\u0902 \u0964 \u0915\u0948\u0932\u093f\u092b\u094b\u0930\u094d\u0928\u093f\u092f\u093e \u092c\u093e\u0926\u093e\u092e \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930, \u092c\u093e\u0926\u093e\u092e \u092a\u094d\u0930\u0924\u093f \u0938\u0947\u0935\u093e\u0930\u0924 \u0938\u092c\u0938\u0947 \u0905\u0927\u093f\u0915 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092a\u094d\u0930\u0926\u093e\u0928\u00a0<a href=\"https:\/\/www.almonds.com\/sites\/default\/files\/content\/Tree%20Nut%20Nutrient%20Comparison%20Chart%20Web%20File.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">\u0915\u0930\u0924\u0947 \u0939\u0948\u0902,<\/a>\u092a\u093f\u0938\u094d\u0924\u093e \u0915\u0947 \u0938\u093e\u0925 \u0928\u0902\u092c\u0930 2 \u0938\u094d\u0925\u093e\u0928 \u092e\u0947\u0902 \u092a\u0940\u091b\u0947 \u092c\u0902\u0926 \u0964 \u092e\u0947\u092f\u094b \u0915\u094d\u0932\u093f\u0928\u093f\u0915 \u0915\u0947\u00a0<a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/heart-disease\/in-depth\/nuts\/art-20046635\" target=\"_blank\" rel=\"noreferrer noopener\">\u0905\u0928\u0941\u0938\u093e\u0930,<\/a>\u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0928\u091f\u094d\u0938 \u0926\u093f\u0932-\u0938\u094d\u0935\u0938\u094d\u0925 \u0905\u0938\u0902\u0924\u0943\u092a\u094d\u0924 \u0935\u0938\u093e \u0915\u0947 \u0905\u091a\u094d\u091b\u0947 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902, \u091c\u094b\u00a0<a href=\"https:\/\/www.everydayhealth.com\/high-cholesterol\/treatment\/simple-ways-to-lower-cholesterol\/\">\u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932<\/a>\u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0914\u0930 \u092c\u093e\u0926\u093e\u092e, \u092a\u093f\u0938\u094d\u0924\u093e, \u0915\u093e\u091c\u0942, \u0905\u0916\u0930\u094b\u091f \u0914\u0930 \u0939\u0947\u091c\u093c\u0932\u0928\u091f\u094d\u0938 \u0938\u0939\u093f\u0924 \u0915\u0908 \u0935\u093f\u0915\u0932\u094d\u092a\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0927\u0928\u094d\u092f\u0935\u093e\u0926 &#8211; \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u092a\u094d\u0930\u0915\u093e\u0930 \u091c\u094b\u0921\u093c\u0928\u093e \u0906\u0938\u093e\u0928 \u0939\u0948\u0964 \u0938\u0941\u0938\u0940 \u0915\u093e \u0938\u0941\u091d\u093e\u0935 \u0939\u0948 \u0915\u093f \u0909\u0928\u094d\u0939\u0947\u0902 \u0938\u0932\u093e\u0926 \u092a\u0930, \u0938\u094d\u092e\u0942\u0926\u0940 \u092e\u0947\u0902, \u092f\u093e \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u0915\u0947 \u0936\u0940\u0930\u094d\u0937 \u092a\u0930 \u091b\u093f\u0921\u093c\u0915\u0947\u0902\u0964\u00a0<strong>6<\/strong><\/p>\n<h2>\u0915\u094d\u0935\u093f\u0928\u094b\u0906 (\u092a\u094d\u0930\u0924\u093f \u0915\u092a 8 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928)<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images.everydayhealth.com\/images\/the-best-plant-based-sources-of-protein-06-722x406.jpg?w=768\" alt=\"the-Best-Plant-Based-Sources-of-Protein-06-722x406\" \/><\/figure>\n<p>\u0915\u0948\u092e\u0930\u0942\u0928 \u0935\u094d\u0939\u093f\u091f\u092e\u0948\u0928\/\u0938\u094d\u091f\u0949\u0915\u094d\u0938\u0940<\/p>\n<p>\u0939\u093e\u0932\u093e\u0902\u0915\u093f \u092f\u0939 \u0924\u0915\u0928\u0940\u0915\u0940 \u0930\u0942\u092a \u0938\u0947 \u090f\u0915 \u092c\u0940\u091c \u0939\u0948, \u0915\u094d\u0935\u093f\u0928\u094b\u0906 \u0906\u092e\u0924\u094c\u0930 \u092a\u0930 \u090f\u0915 \u092a\u0942\u0930\u0947 \u0905\u0928\u093e\u091c \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u091c\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948 \u0914\u0930 \u091a\u093e\u0935\u0932 \u0914\u0930 \u092a\u093e\u0938\u094d\u0924\u093e \u091c\u0948\u0938\u0947 \u0905\u0928\u094d\u092f \u0905\u0928\u093e\u091c \u0915\u0947 \u0938\u094d\u0925\u093e\u0928 \u092a\u0930 \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948 \u0964 \u0939\u093e\u0930\u094d\u0935\u0930\u094d\u0921 \u091f\u0940\u090f\u0902\u0921\u091f\u0940 \u091a\u093e\u0928 \u0938\u094d\u0915\u0942\u0932 \u0911\u092b \u092a\u092c\u094d\u0932\u093f\u0915 \u0939\u0947\u0932\u094d\u0925 \u0915\u0947\u00a0<a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/food-features\/quinoa\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0905\u0928\u0941\u0938\u093e\u0930,<\/a>\u090f\u0915 \u0915\u092a \u092a\u0915\u093e \u0939\u0941\u0906 \u0915\u094d\u0935\u093f\u0928\u094b\u0906 8 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0914\u0930 5 \u0917\u094d\u0930\u093e\u092e \u0924\u0943\u092a\u094d\u0924 \u092b\u093e\u0907\u092c\u0930 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948 \u0964 \u092f\u0939 \u0909\u0932\u094d\u0932\u0947\u0916 \u0928\u0939\u0940\u0902 \u0939\u0948 \u0915\u093f \u0915\u094d\u0935\u093f\u0928\u094b\u0906 \u090f\u0915 \u092a\u0942\u0930\u094d\u0923 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0907\u0938\u092e\u0947\u0902 \u0938\u092d\u0940 \u0906\u0935\u0936\u094d\u092f\u0915 \u0928\u094c \u0905\u092e\u0940\u0928\u094b \u090f\u0938\u093f\u0921 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<br \/>\u0926\u093f\u0928 \u092d\u0930 \u092e\u0947\u0902 \u0915\u094d\u0935\u093f\u0928\u094b\u0906 \u0915\u093e \u0906\u0928\u0902\u0926 \u0932\u0947\u0902 &#8211; \u0926\u0942\u0927 \u092e\u0947\u0902 \u0938\u0941\u092c\u0939 \u091c\u0948\u0938\u0947 \u0906\u092a \u090f\u0915 \u0928\u093e\u0936\u094d\u0924\u093e \u0905\u0928\u093e\u091c, \u0905\u092a\u0928\u0947 \u0938\u0932\u093e\u0926 \u092e\u0947\u0902 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0926\u094b\u092a\u0939\u0930 \u0915\u0947 \u092d\u094b\u091c\u0928 \u0915\u0947 \u0932\u093f\u090f, \u0914\u0930 \u092a\u093e\u0938\u094d\u0924\u093e \u0915\u0947 \u0938\u094d\u0925\u093e\u0928 \u092a\u0930 \u0930\u093e\u0924 \u0915\u0947 \u0916\u093e\u0928\u0947 \u092e\u0947\u0902 \u0939\u094b\u0917\u093e\u0964<\/p>\n<h2>\u092a\u094b\u0937\u0923 \u0916\u092e\u0940\u0930 (1\/4 \u0915\u092a \u092a\u094d\u0930\u0924\u093f \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 8 \u0917\u094d\u0930\u093e\u092e)<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images.everydayhealth.com\/images\/the-best-plant-based-sources-of-protein-07-722x406.jpg?w=768\" alt=\"the-Best-Plant-Based-Sources-of-Protein-07-722x406\" \/><\/figure>\n<p>\u0906\u0908\u0938\u094d\u091f\u0949\u0915<\/p>\n<p>\u0915\u0908 \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u092a\u094b\u0937\u0923 \u0916\u092e\u0940\u0930 \u092a\u0928\u0940\u0930 \u0915\u0940 \u0924\u0930\u0939 umami \u0938\u094d\u0935\u093e\u0926 \u092a\u0930 \u092a\u093e\u0917\u0932 \u0939\u094b \u091c\u093e\u0924\u0947 \u0939\u0948\u0902, \u0932\u0947\u0915\u093f\u0928 \u0935\u0939\u093e\u0902 \u0915\u0908 \u0915\u093e\u0930\u0923\u094b\u0902 \u0938\u0947 \u0917\u0948\u0930 \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u092d\u0940 \u092f\u0939 \u090f\u0915 \u0915\u094b\u0936\u093f\u0936 \u0926\u0947\u0928\u093e \u091a\u093e\u0939\u093f\u090f \u0930\u0939\u0947 \u0939\u0948\u0902 \u0964 , \u0938\u0941\u0938\u0940 \u0915\u0939\u0924\u0947 \u0939\u0948\u0902, &#8220;\u092f\u0939 \u092c\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928, \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0917\u094d\u0932\u0942\u091f\u093e\u0925\u093f\u090f\u0915, \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 \u0938\u093e\u0925 \u092a\u0948\u0915 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948.&#8221; &#8220;\u090f\u0915<a href=\"https:\/\/ndb.nal.usda.gov\/ndb\/foods\/show\/45360902?fgcd=&amp;manu=&amp;format=&amp;count=&amp;max=25&amp;offset=&amp;sort=default&amp;order=asc&amp;qlookup=LARGE+FLAKE+NUTRITIONAL+YEAST%2C+UPC%3A+039978025463&amp;ds=&amp;qt=&amp;qp=&amp;qa=&amp;qn=&amp;q=&amp;ing=\" target=\"_blank\" rel=\"noreferrer noopener\">\u091a\u094c\u0925\u093e\u0908 \u0915\u092a \u092e\u0947\u0902 8 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0939\u094b\u0924\u093e<\/a>\u0939\u0948\u0964 \u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u092f\u0939 \u0932\u0938, \u091a\u0940\u0928\u0940, \u0921\u0947\u092f\u0930\u0940, \u0914\u0930 \u0915\u0943\u0924\u094d\u0930\u093f\u092e \u091c\u093e\u092f\u0915\u0947 \u092f\u093e \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u0938\u0947 \u092e\u0941\u0915\u094d\u0924 \u0939\u0948\u0964 &#8220;\u092f\u0939 \u0938\u0942\u092a \u0914\u0930 \u0938\u0949\u0938 \u0915\u0947 \u0932\u093f\u090f \u091c\u094b\u0921\u093c\u0947\u0902, \u092f\u0939 \u092a\u0949\u092a\u0915\u0949\u0930\u094d\u0928 \u092f\u093e \u090f\u0935\u094b\u0915\u093e\u0921\u094b \u091f\u094b\u0938\u094d\u091f \u092a\u0930 \u091b\u093f\u0921\u093c\u0915, \u092f\u093e \u0932\u0925\u092a\u0925 \u0915\u093e\u091c\u0942 \u0915\u0947 \u0938\u093e\u0925 \u092e\u093f\u0936\u094d\u0930\u0923 \u092a\u093e\u0938\u094d\u0924\u093e \u092f\u093e \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u092a\u0930 \u090f\u0915 \u092e\u0939\u093e\u0928 \u0918\u0930 \u0915\u093e \u092c\u0928\u093e \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u092a\u0928\u0940\u0930 \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f,&#8221; Sussi \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0964\u00a0<strong>8<\/strong><\/p>\n<h2>\u091f\u0947\u092e\u094d\u092a\u0947\u0939 (13 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092a\u094d\u0930\u0924\u093f 3 \u0911\u0909\u0902\u0938)<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images.everydayhealth.com\/images\/the-best-plant-based-sources-of-protein-08-722x406.jpg?w=768\" alt=\"the-Best-Plant-Based-Sources-of-Protein-08-722x406\" \/><\/figure>\n<p>\u0906\u0932\u092e\u0940<\/p>\n<p>\u0939\u093e\u0932\u093e\u0902\u0915\u093f \u091f\u094b\u092b\u0942 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0932\u094b\u0915\u092a\u094d\u0930\u093f\u092f \u0928\u0939\u0940\u0902 \u0939\u0948, tempeh \u090f\u0915 \u0914\u0930 \u0909\u091a\u094d\u091a \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u094b\u092f\u093e \u0909\u0924\u094d\u092a\u093e\u0926 \u0939\u0948 \u0915\u093f \u090f\u0915 \u092e\u0939\u093e\u0928 \u092e\u093e\u0902\u0938 \u0935\u093f\u0915\u0932\u094d\u092a \u092c\u0928\u093e\u0924\u093e \u0939\u0948 \u0964 \u092f\u0939 \u092e\u0942\u0932\u0924\u0903 \u090f\u0915 \u092a\u0948\u0915 \u0915\u0947\u0915-\u0915\u093f\u0923\u094d\u0935\u093f\u0924 \u0938\u094b\u092f\u093e\u092c\u0940\u0928 \u0915\u0940 \u092e\u0926\u0926 \u0915\u0940 \u0924\u0930\u0939 \u0939\u0948, \u0939\u093e\u0932\u093e\u0902\u0915\u093f \u0905\u0915\u094d\u0938\u0930 \u092e\u0938\u093e\u0932\u0947 \u0914\u0930 \u0905\u0928\u093e\u091c, \u091c\u0948\u0938\u0947 \u091a\u093e\u0935\u0932, \u091c\u094b\u0921\u093c\u093e \u091c\u093e\u090f\u0917\u093e \u0964 \u092f\u0942\u090f\u0938\u0921\u0940\u090f \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930 \u091f\u0947\u092e\u094d\u092a\u0947\u0939 \u0915\u0940 3 \u0914\u0902\u0938 \u0915\u0940 \u0938\u0947\u0935\u093e \u092e\u0947\u0902 13 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928\u00a0<a href=\"https:\/\/ndb.nal.usda.gov\/ndb\/foods\/show\/45019542?fgcd=&amp;manu=&amp;format=&amp;count=&amp;max=25&amp;offset=&amp;sort=default&amp;order=asc&amp;qlookup=SURATA+SOYFOODS%2C+ORGANIC+ORIGINAL+SOY+TEMPEH%2C+UPC%3A+077110001104&amp;ds=&amp;qt=&amp;qp=&amp;qa=&amp;qn=&amp;q=&amp;ing=\" target=\"_blank\" rel=\"noreferrer noopener\">\u0939\u094b\u0924\u093e<\/a>\u0939\u0948 \u0964 \u0906\u092a \u0907\u0938\u0947 \u0915\u093f\u0930\u093e\u0928\u0947 \u0915\u0940 \u0926\u0941\u0915\u093e\u0928 \u0915\u0947 \u092a\u094d\u0930\u0936\u0940\u0924\u093f\u0924 \u0905\u0928\u0941\u092d\u093e\u0917 \u092e\u0947\u0902 \u092a\u093e\u090f\u0902\u0917\u0947\u0964 \u090f\u0915 \u092c\u093e\u0930 \u091c\u092c \u0906\u092a \u0907\u0938\u0947 \u0918\u0930 \u0932\u0947 \u091c\u093e\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0907\u0938\u0947 \u0939\u0932\u091a\u0932-\u092b\u094d\u0930\u093e\u0908 \u092e\u0947\u0902 \u0906\u091c\u093c\u092e\u093e\u090f\u0902<a href=\"https:\/\/minimalistbaker.com\/simple-vegetable-tempeh-stir-fry\/\" target=\"_blank\" rel=\"noreferrer noopener\">(\u092f\u0939\u093e\u0902 \u0928\u094d\u092f\u0942\u0928\u0924\u092e \u092c\u0947\u0915\u0930 \u0938\u0947 \u090f\u0915 \u0928\u0941\u0938\u094d\u0916\u093e<\/a>\u0939\u0948) \u092f\u093e \u0938\u0948\u0902\u0921\u0935\u093f\u091a \u092e\u0947\u0902 (\u091c\u0948\u0938\u0947\u00a0<a href=\"https:\/\/vegetariangastronomy.com\/crispy-tempeh-arugula-sandwich-with-roasted-garlic-truffle-aioli\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u0917\u0948\u0938\u094d\u091f\u094d\u0930\u094b\u0928\u094b\u092e\u0940 \u0938\u0947 \u0907\u0938 \u0928\u0941\u0938\u094d\u0916\u093e<\/a>\u0915\u0947 \u0938\u093e\u0925)\u0964<\/p>\n<h2>\u092c\u094d\u0932\u0948\u0915 \u092c\u0940\u0928\u094d\u0938 (\u092a\u094d\u0930\u0924\u093f 1 \u0915\u092a 10 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928)<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images.everydayhealth.com\/images\/the-best-plant-based-sources-of-protein-09-722x406.jpg?w=768\" alt=\"the-Best-Plant-Based-Sources-of-Protein-09-722x406\" \/><\/figure>\n<p>\u0906\u0908\u0938\u094d\u091f\u0949\u0915<\/p>\n<p>\u0905\u092a\u0928\u0940 \u092a\u0938\u0902\u0926 \u0915\u0947 \u092c\u0940\u0928 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0940 \u092a\u093f\u0915 \u0932\u0947\u0902 &#8211; \u092c\u094d\u0932\u0948\u0915 \u092c\u0940\u0928\u094d\u0938, \u0928\u0947\u0935\u0940 \u092c\u0940\u0928\u094d\u0938, \u0915\u094d\u0930\u0948\u0928\u092c\u0947\u0930\u0940 \u092c\u0940\u0928\u094d\u0938, \u0915\u093f\u0921\u0928\u0940 \u092c\u0940\u0928\u094d\u0938, \u0906\u0926\u093f\u0964 \u0938\u0941\u0938\u094d\u0938\u0940 \u0915\u093e \u0915\u0939\u0928\u093e \u0939\u0948 \u0915\u093f 20 \u0938\u0947 \u0905\u0927\u093f\u0915 \u0915\u093f\u0938\u094d\u092e\u0947\u0902 \u0939\u0948\u0902 \u0914\u0930 \u0935\u0947 \u0938\u092d\u0940 \u0906\u0935\u0936\u094d\u092f\u0915 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 ,, Sussi \u0915\u0939\u0924\u0947 \u0939\u0948\u0902, &#8220;\u0935\u0947 \u092a\u094b\u0937\u0923 \u092a\u093e\u0935\u0930\u0939\u093e\u0909\u0938 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0938\u092e\u091d\u093e \u0939\u0948 \u0915\u093f \u0935\u0947 \u092a\u094d\u0930\u094b\u091f\u0940\u0928, \u092b\u093e\u0907\u092c\u0930, \u092b\u094b\u0932\u0947\u091f, \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e, \u0914\u0930 \u0932\u094b\u0939\u0947 \u092e\u0947\u0902 \u0905\u092e\u0940\u0930 \u0939\u0948\u0902 \u0964 \u092f\u0942\u090f\u0938\u0921\u0940\u090f \u0915\u0947\u00a0<a href=\"https:\/\/ndb.nal.usda.gov\/ndb\/foods\/show\/45287359?fgcd=&amp;manu=&amp;format=&amp;count=&amp;max=25&amp;offset=&amp;sort=default&amp;order=asc&amp;qlookup=black+beans&amp;ds=&amp;qt=&amp;qp=&amp;qa=&amp;qn=&amp;q=&amp;ing=\" target=\"_blank\" rel=\"noreferrer noopener\">\u0905\u0928\u0941\u0938\u093e\u0930,<\/a>\u090f\u0915 \u0906\u0927\u093e \u0915\u092a \u0915\u093e\u0932\u0947 \u0938\u0947\u092e \u092e\u0947\u0902 5 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0939\u094b\u0924\u093e \u0939\u0948 \u0964 \u0938\u0941\u0938\u0940 \u0938\u0932\u093e\u0926, \u0939\u0932\u091a\u0932 \u092b\u094d\u0930\u093e\u0907\u091c\u093c, \u0938\u0942\u092a, \u0914\u0930 \u0938\u094d\u091f\u0942 \u0915\u0947 \u0932\u093f\u090f \u0938\u0947\u092e \u091c\u094b\u0921\u093c\u0928\u0947 \u0915\u093e \u0938\u0941\u091d\u093e\u0935 \u0926\u0947\u0924\u093e \u0939\u0948 \u0964 \u0935\u0947 \u0915\u0939\u0924\u0940 \u0939\u0948\u0902, \u0915\u093f\u0930\u093e\u0928\u0947 \u0915\u0940 \u0926\u0941\u0915\u093e\u0928 \u092a\u0930 \u0921\u093f\u092c\u094d\u092c\u093e\u092c\u0902\u0926 \u092c\u0940\u0928\u094d\u0938 \u0915\u0947 \u0932\u093f\u090f \u0916\u0930\u0940\u0926\u093e\u0930\u0940 \u0915\u0930\u0924\u0947 \u0938\u092e\u092f \u0915\u092e \u0938\u094b\u0921\u093f\u092f\u092e \u092f\u093e \u0928\u094b-\u0938\u094b\u0921\u093f\u092f\u092e-\u090f\u0921\u0947\u0921 \u0915\u093f\u0938\u094d\u092e\u094b\u0902 \u0915\u093e \u0935\u093f\u0915\u0932\u094d\u092a \u091a\u0941\u0928\u0947\u0902 \u0964\u00a0<strong>10<\/strong><\/p>\n<h2>\u092e\u0942\u0902\u0917\u092b\u0932\u0940 \u0915\u093e \u092e\u0915\u094d\u0916\u0928 (\u092a\u094d\u0930\u0924\u093f 2 \u092c\u0921\u093c\u0947 \u091a\u092e\u094d\u092e\u091a 7 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928)<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images.everydayhealth.com\/images\/the-best-plant-based-sources-of-protein-10-722x406.jpg?w=768\" alt=\"the-Best-Plant-Based-Sources-of-Protein-10-722x406\" \/><\/figure>\n<p>\u0906\u0932\u092e\u0940<\/p>\n<p>\u0939\u093e\u0902, \u092c\u091a\u092a\u0928 \u0915\u093e \u092a\u094d\u0930\u0927\u093e\u0928 \u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f\u00a0<em>\u0914\u0930<\/em>\u00a0\u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u0915\u093e \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948, \u0938\u0902\u092f\u0902\u0924\u094d\u0930 \u0906\u0927\u093e\u0930\u093f\u0924 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0964 \u092f\u0942\u090f\u0938\u0921\u0940\u090f \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930 \u0926\u094b \u092c\u0921\u093c\u0947 \u091a\u092e\u094d\u092e\u091a \u092e\u0947\u0902 7 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0939\u094b\u0924\u093e \u0939\u0948, \u0938\u093e\u0925 \u0939\u0940 \u0905\u0928\u094d\u092f \u092a\u094d\u0930\u092e\u0941\u0916 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u091c\u0948\u0938\u0947 \u0939\u0943\u0926\u092f-\u0938\u094d\u0935\u0938\u094d\u0925 \u092e\u094b\u0928\u094b\u0905\u0928\u0938\u0948\u091a\u0941\u0930\u0947\u091f\u0947\u0921 \u092b\u0948\u091f \u0914\u0930 \u0915\u0941\u091b \u092b\u093e\u0907\u092c\u0930\u00a0<a href=\"https:\/\/ndb.nal.usda.gov\/ndb\/foods\/show\/45281108?fgcd=&amp;manu=&amp;format=&amp;count=&amp;max=25&amp;offset=&amp;sort=default&amp;order=asc&amp;qlookup=CREAMY+PEANUT+BUTTER%2C+UPC%3A+075450818390&amp;ds=&amp;qt=&amp;qp=&amp;qa=&amp;qn=&amp;q=&amp;ing=\" target=\"_blank\" rel=\"noreferrer noopener\">\u0939\u094b\u0924\u0947<\/a>\u0939\u0948\u0902\u0964 \u092c\u0938 \u0938\u094d\u0935\u0938\u094d\u0925 \u0915\u093f\u0938\u094d\u092e\u094b\u0902 \u0915\u094b \u0916\u0930\u0940\u0926\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0914\u0930 \u091c\u093e\u0902\u091a \u092e\u0947\u0902 \u0905\u092a\u0928\u0947 \u0939\u093f\u0938\u094d\u0938\u0947 \u0915\u0947 \u0906\u0915\u093e\u0930 \u0930\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0939\u094b-\u090a\u092a\u0930 \u0909\u0932\u094d\u0932\u093f\u0916\u093f\u0924 \u092d\u093e\u0917 \u090f\u0915 \u092d\u093e\u0930\u0940 \u0967\u096e\u0966 \u0915\u0948\u0932\u094b\u0930\u0940 \u0939\u0948, \u0924\u094b \u092f\u0939 \u091c\u0932\u094d\u0926\u0940 \u0938\u0947 \u090f\u0915 \u0938\u094d\u0935\u0938\u094d\u0925 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u094d\u0930\u094b\u0924 \u0938\u0947 \u090f\u0915 \u0915\u0943\u092a\u093e\u0932\u0941 \u0907\u0932\u093e\u091c \u0939\u0948 \u0915\u093f \u0935\u091c\u0928 \u092e\u0947\u0902 \u092f\u094b\u0917\u0926\u093e\u0928 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948 \u0905\u0917\u0930 \u0906\u092a \u0907\u0938\u0947 \u0905\u0924\u093f \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u094d\u0925\u093e\u0928\u093e\u0902\u0924\u0930\u093f\u0924 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>\u0939\u093e\u0902, \u0905\u0915\u0947\u0932\u0947 \u092a\u094c\u0927\u094b\u0902 \u0938\u0947 \u0905\u092a\u0928\u0947 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092b\u093f\u0915\u094d\u0938 \u0938\u094d\u0915\u094b\u0930 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u0942\u0930\u0940 \u0924\u0930\u0939 \u0938\u0947 \u0938\u0902\u092d\u0935 \u0939\u0948\u0964 \u092f\u0939\u093e\u0902 \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u0939\u0948 \u0915\u093f [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6347,"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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