{"id":6352,"date":"2024-01-24T16:49:13","date_gmt":"2024-01-24T16:49:13","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6352"},"modified":"2024-01-24T16:49:19","modified_gmt":"2024-01-24T16:49:19","slug":"15-best-food-sources-of-lean-protein","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/15-best-food-sources-of-lean-protein\/","title":{"rendered":"15 \u0926\u0941\u092c\u0932\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 \u0938\u0930\u094d\u0935\u0936\u094d\u0930\u0947\u0937\u094d\u0920 \u0916\u093e\u0926\u094d\u092f \u0938\u094d\u0930\u094b\u0924"},"content":{"rendered":"<\/p>\n<p>\u0906\u092a \u092a\u0939\u0932\u0947 \u0938\u0947 \u0939\u0940 \u091c\u093e\u0928\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u0915\u093f\u0938\u0940 \u092d\u0940 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0928\u093e \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u0948\u0964 \u090f\u0915 \u0938\u094d\u0935\u0938\u094d\u0925 \u0935\u091c\u0928 \u0914\u0930 \u0926\u093f\u0932 \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, \u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0926\u0941\u092c\u0932\u093e \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u0915\u093e \u091a\u092f\u0928 \u0915\u0930\u0947\u0902\u0964<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/gettyimages-945464588-1570108180.jpg\" alt=\"\" \/><\/figure>\n<p><strong>\u092a\u094c\u0927\u0947 \u092a\u094d\u0930\u094b\u091f\u0940\u0928, \u091c\u0948\u0938\u0947 \u091f\u0947\u092e\u094d\u092a\u0947\u0939, \u0926\u0941\u092c\u0932\u093e \u092e\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/strong><\/p>\n<p>\u090f\u0915 \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0906\u0939\u093e\u0930 \u0905\u091a\u094d\u091b\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948 \u0914\u0930 \u0907\u0938\u092e\u0947\u0902 \u0924\u0940\u0928 \u092e\u0941\u0916\u094d\u092f \u092e\u0948\u0915\u094d\u0930\u094b\u0928\u094d\u092f\u0942\u091f\u094d\u0930\u093f\u090f\u0902\u091f\u094d\u0938 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902: \u0935\u0938\u093e, \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928\u0964 \u091c\u092c\u0915\u093f \u0935\u0938\u093e \u0914\u0930 \u0915\u093e\u0930\u094d\u092c\u094d\u0938 \u090f\u0915 \u092c\u0941\u0930\u093e \u0930\u0948\u092a \u0939\u094b \u0930\u0939\u0940 \u0915\u093e \u090f\u0915 \u0907\u0924\u093f\u0939\u093e\u0938 \u0939\u0948 (\u0928\u092e\u0938\u094d\u0924\u0947, \u0915\u092e \u0935\u0938\u093e \u0916\u093e\u0928\u0947 \u0914\u0930 \u0938\u0928\u0915 \u0915\u0947 \u0935\u0930\u094d\u0924\u092e\u093e\u0928 \u0938\u094d\u091f\u093e\u0930-\u0906\u0939\u093e\u0930 \u0926\u0943\u0936\u094d\u092f, \u0915\u0940\u091f\u094b\u091c\u0947\u0928\u093f\u0915 \u0906\u0939\u093e\u0930!), \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0938\u0947 \u090f\u0915 \u0924\u0925\u093e\u0915\u0925\u093f\u0924 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092a\u094d\u0930\u092d\u093e\u092e\u0902\u0921\u0932 \u0925\u093e \u0964<\/p>\n<p>\u0932\u0947\u0915\u093f\u0928 \u0915\u094d\u092f\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0907\u0924\u0928\u093e \u092a\u094d\u092f\u093e\u0930\u0940 \u092c\u0928\u093e\u0924\u093e \u0939\u0948-\u0914\u0930 \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u0926\u0941\u092c\u0932\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0907\u0924\u0928\u093e \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f\u0935\u0930\u094d\u0927\u0915? \u091c\u0935\u093e\u092c \u0938\u0930\u0932 \u0938\u0947 \u0926\u0942\u0930 \u0939\u0948 \u0964<\/p>\n<p>&#8220;\u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u0938\u0947\u0935\u0928 \u0938\u092e\u0917\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948 \u0964 \u092f\u0939 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u092c\u094d\u0932\u0949\u0915 \u0939\u0948, \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902, \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902, \u0924\u094d\u0935\u091a\u093e \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902, \u0914\u0930 \u0930\u0915\u094d\u0924 \u0938\u092d\u0940 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u0947 \u092c\u0928\u093e \u0930\u0939\u0947\u00a0<a href=\"https:\/\/app.qwoted.com\/sources\/melissa-nieves-lnd-rd-mph\" target=\"_blank\" rel=\"noreferrer noopener\">\u0939\u0948\u0902, &#8220;\u092e\u0947\u0932\u093f\u0938\u093e Nieves, \u0906\u0930\u0921\u0940,<\/a>\u091c\u094b Bayam\u00f3n, \u092a\u094d\u092f\u0942\u0930\u094d\u091f\u094b \u0930\u093f\u0915\u094b \u092e\u0947\u0902 \u090f\u0915 \u0906\u092d\u093e\u0938\u0940 \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u0917\u0924 \u091f\u094d\u0930\u0947\u0928\u0930 \u0915\u0902\u092a\u0928\u0940 \u092e\u0947\u0902 \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948 \u0915\u0939\u0924\u0947 \u0939\u0948\u0902 \u0964 \u0909\u0928 \u0915\u093e\u0930\u094d\u092f\u094b\u0902 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u0915\u0940 \u092e\u0930\u092e\u094d\u092e\u0924 \u0914\u0930 \u0909\u0924\u094d\u0925\u093e\u0928 \u0915\u094b \u0938\u0939\u093e\u092f\u0924\u093e \u0926\u0947\u0924\u093e \u0939\u0948,\u00a0<a href=\"https:\/\/medlineplus.gov\/ency\/article\/002467.htm#:~:text=Proteins%2520are%2520the%2520building%2520blocks,cells%2520and%2520make%2520new%2520ones.\" target=\"_blank\" rel=\"noreferrer noopener\">\u092e\u0947\u0921\u0932\u093e\u0907\u0928\u092a\u094d\u0932\u0938<\/a>\u0928\u094b\u091f \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u0909\u0924\u094d\u0924\u0930\u0940 \u0915\u0948\u0930\u094b\u0932\u093f\u0928\u093e \u0915\u0947 \u0917\u094d\u0930\u0940\u0928\u094d\u0938\u092c\u094b\u0930\u094b \u092e\u0947\u0902 \u0938\u094d\u0925\u093f\u0924 \u090f\u0915 \u092a\u0902\u091c\u0940\u0915\u0943\u0924 \u0906\u0939\u093e\u0930 \u0935\u093f\u0936\u0947\u0937\u091c\u094d\u091e\u00a0<a href=\"https:\/\/dishonfish.com\/about\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0930\u0940\u092e\u093e \u0915\u094d\u0932\u0940\u0928\u0930<\/a>\u00a0\u092c\u0924\u093e\u0924\u0940 \u0939\u0948\u0902, \u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947\u00a0<a href=\"http:\/\/dishonfish.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0915\u0947<\/a>\u0932\u093f\u090f \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092d\u0940 \u092e\u0926\u0926\u0917\u093e\u0930 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948, \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u092f\u0939 \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0915\u094b \u0939\u093e\u0930\u094d\u092e\u094b\u0928 \u0932\u0947\u092a\u094d\u091f\u093f\u0928 \u0915\u094b \u092a\u0939\u091a\u093e\u0928\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948, \u091c\u094b \u0906\u092a\u0915\u094b \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u092a\u0942\u0930\u093e \u0930\u0916 \u0938\u0915\u0924\u093e \u0939\u0948 \u0914\u0930 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u090a\u0930\u094d\u091c\u093e \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4251481\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0936\u094b\u0927<\/a>\u00a0\u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0928\u0947 \u0938\u0947 \u0932\u0947\u092a\u094d\u091f\u093f\u0928 \u092c\u0922\u093c \u091c\u093e\u0924\u093e \u0939\u0948, \u091c\u094b \u092a\u0930\u093f\u092a\u0942\u0930\u094d\u0923\u0924\u093e \u0915\u0940 \u092d\u093e\u0935\u0928\u093e \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u0938\u092e\u0938\u094d\u092f\u093e \u0939\u0948, \u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u092f\u0939 \u0939\u0948 \u0915\u093f \u0915\u0941\u091b \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092e\u0947\u0902 \u0909\u091a\u094d\u091a \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925-\u0938\u094d\u091f\u0947\u0915 \u0914\u0930 \u092a\u094b\u0930\u094d\u0915 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0906\u092e \u092a\u0936\u0941 \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u0932\u0917\u0924\u093e \u0939\u0948-\u0938\u0902\u0924\u0943\u092a\u094d\u0924 \u0935\u0938\u093e \u092e\u0947\u0902 \u0909\u091a\u094d\u091a \u0930\u0939\u0947 \u0939\u0948\u0902, \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902\u00a0<a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/what-should-you-eat\/protein\/\" target=\"_blank\" rel=\"noreferrer noopener\">\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<\/a>\u00a0\u092c\u0924\u093e\u0924\u0947 \u0939\u0948\u0902 \u0964\u00a0<a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/fats\/saturated-fats\" target=\"_blank\" rel=\"noreferrer noopener\">\u0905\u092e\u0947\u0930\u093f\u0915\u0928 \u0939\u093e\u0930\u094d\u091f \u090f\u0938\u094b\u0938\u093f\u090f\u0936\u0928 (\u0905\u0939\u093e)<\/a>\u0928\u094b\u091f, \u0905\u0927\u093f\u0915 \u092e\u0947\u0902, \u0938\u0902\u0924\u0943\u092a\u094d\u0924 \u0935\u0938\u093e \u0939\u0943\u0926\u092f \u0930\u094b\u0917 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0947 \u091c\u094b\u0916\u093f\u092e \u0915\u094b \u092c\u0922\u093c\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964 , Nieves \u0915\u0939\u0924\u0947 \u0939\u0948\u0902, &#8220;\u0935\u0939\u0940\u0902 \u0926\u0941\u092c\u0932\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092e\u0947\u0902 \u0906\u0924\u0947 \u0939\u0948\u0902.&#8221;<\/p>\n<p>\u0935\u093e\u0938\u094d\u0924\u0935 \u092e\u0947\u0902, \u0926\u0941\u092c\u0932\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u0905\u0927\u093f\u0915 \u0938\u0947\u0935\u0928 \u0938\u0902\u092d\u0935\u0924\u0903 \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, \u091c\u092c\u0915\u093f \u0905\u0928\u0941\u0938\u0902\u0927\u093e\u0928 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930 \u0932\u093e\u0932 \u092e\u093e\u0902\u0938 \u0915\u093e \u0905\u0927\u093f\u0915 \u0938\u0947\u0935\u0928 \u090f\u0915 \u090a\u0902\u091a\u093e \u091c\u094b\u0916\u093f\u092e \u0938\u0947 \u091c\u0941\u0921\u093c\u093e \u0939\u0941\u0906 \u0939\u0948\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20713902\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0964<\/a><\/p>\n<h2><strong>\u0906\u092a\u0915\u094b \u0915\u093f\u0924\u0928\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u091a\u093e\u0939\u093f\u090f? \u0928\u093f\u0930\u094d\u092d\u0930 \u0915\u0930\u0924\u093e \u0939\u0948<\/strong><\/h2>\n<p>\u0939\u093e\u0932\u093e\u0902\u0915\u093f \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u090f\u0915 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092e\u0948\u0915\u094d\u0930\u094b\u0928\u094d\u092f\u0942\u091f\u094d\u0930\u093f\u090f\u0902\u091f \u0939\u0948, \u0905\u0939\u093e \u091a\u0947\u0924\u093e\u0935\u0928\u0940\u00a0<a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/nutrition-basics\/protein-and-heart-health\" target=\"_blank\" rel=\"noreferrer noopener\">\u0926\u0947\u0924\u093e \u0939\u0948<\/a>\u00a0\u0915\u093f \u091c\u094d\u092f\u093e\u0926\u093e\u0924\u0930 \u0905\u092e\u0947\u0930\u093f\u0915\u093f\u092f\u094b\u0902 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0938\u0947 \u0915\u0939\u0940\u0902 \u0905\u0927\u093f\u0915 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0916\u093e\u0924\u0947 \u0939\u0948\u0902 \u0964 \u0930\u094b\u0917 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923 \u0914\u0930 \u0930\u094b\u0915\u0925\u093e\u092e \u0915\u0947 \u0932\u093f\u090f \u0915\u0947\u0902\u0926\u094d\u0930 \u0915\u0940 \u0938\u093f\u092b\u093e\u0930\u093f\u0936 \u0915\u0940 \u0939\u0948 \u0915\u093f \u0906\u092a\u0915\u0940 \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u093e 10 \u0938\u0947 \u0969\u096b \u092a\u094d\u0930\u0924\u093f\u0936\u0924 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u0947 \u0906\u0924\u0947 \u0939\u0948-\u0915\u093f \u092e\u094b\u091f\u0947 \u0924\u094c\u0930 \u092a\u0930 \u0935\u092f\u0938\u094d\u0915 \u092e\u0939\u093f\u0932\u093e\u0913\u0902 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 \u096a\u096c \u0917\u094d\u0930\u093e\u092e (\u091c\u0940) \u0914\u0930 \u0935\u092f\u0938\u094d\u0915 \u092a\u0941\u0930\u0941\u0937\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u096b\u096c \u0917\u094d\u0930\u093e\u092e, \u0905\u0939\u093e \u092a\u094d\u0930\u0924\u093f \u0939\u0948 \u0964<\/p>\n<p><a href=\"https:\/\/health.gov\/sites\/default\/files\/2019-09\/2015-2020_Dietary_Guidelines.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">\u0905\u092e\u0947\u0930\u093f\u0915\u0940 \u0915\u0943\u0937\u093f \u0935\u093f\u092d\u093e\u0917 (\u092f\u0942\u090f\u0938\u0921\u0940\u090f) \u0915\u0947<\/a>\u0905\u0928\u0941\u0938\u093e\u0930, \u0926\u0941\u092c\u0932\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u092e\u0947\u0902 \u0915\u0941\u0932 \u0935\u0938\u093e \u0915\u0947 10 \u0917\u094d\u0930\u093e\u092e \u0938\u0947 \u0915\u092e \u0914\u0930 4.5 \u0917\u094d\u0930\u093e\u092e \u092f\u093e 100 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u0924\u093f \u0938\u0902\u0924\u0943\u092a\u094d\u0924 \u0935\u0938\u093e \u0938\u0947 \u0915\u092e \u0939\u0948, \u092f\u093e 3.5 \u0914\u0902\u0938 (\u0911\u0909\u0902\u0938)\u0964<\/p>\n<p>\u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 leaner \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0938\u094d\u0935\u093f\u091a \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0924\u0948\u092f\u093e\u0930 \u0939\u0948\u0902? \u0906\u091c\u092e\u093e\u090f\u0902 \u0907\u0928 15 \u092b\u0942\u0921\u094d\u0938 \u092e\u0947\u0902 \u092e\u0948\u0915\u094d\u0930\u094b\u0928\u094d\u092f\u0942\u091f\u094d\u0930\u093f\u090f\u0902\u091f \u091c\u094d\u092f\u093e\u0926\u093e \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964\u00a0<strong>1<\/strong><\/p>\n<h2>\u0924\u0941\u0930\u094d\u0915\u0938\u094d\u0924\u093e\u0928<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images.everydayhealth.com\/images\/best-sources-of-lean-protein-01-722x406.jpg?w=768\" alt=\"baked turkey wings\" \/><\/figure>\n<p>\u0938\u0941\u091c\u093e\u0928 \u0915\u094d\u0932\u0947\u092e\u0947\u0902\u091f\u094d\u0938\/\u0938\u094d\u091f\u0949\u0915\u094d\u0938\u0940<\/p>\n<p><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/171505\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">\u092f\u0942\u090f\u0938\u0921\u0940\u090f<\/a>\u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930, \u0915\u091a\u094d\u091a\u0947 \u091c\u092e\u0940\u0928 \u091f\u0930\u094d\u0915\u0940 \u0915\u0947 4 \u0911\u0909\u0902\u0938 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 167 \u0915\u0948\u0932\u094b\u0930\u0940, 22.2 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928, 2.3 \u0917\u094d\u0930\u093e\u092e \u0938\u0902\u0924\u0943\u092a\u094d\u0924 \u0935\u0938\u093e \u0914\u0930 8.6 \u0917\u094d\u0930\u093e\u092e \u0935\u0938\u093e \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u0926\u0942\u0938\u0930\u0940 \u0913\u0930, \u0917\u094d\u0930\u093e\u0909\u0902\u0921 \u092c\u0940\u092b \u0915\u0947 \u091a\u093e\u0930 \u0914\u0902\u0938 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 30 \u0917\u094d\u0930\u093e\u092e \u0935\u0938\u093e \u0914\u0930 12 \u0917\u094d\u0930\u093e\u092e \u0938\u0902\u0924\u0943\u092a\u094d\u0924 \u0935\u0938\u093e \u0939\u0948,\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/486316\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">\u092f\u0942\u090f\u0938\u0921\u0940\u090f<\/a>\u092d\u0940 \u0928\u094b\u091f \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u0924\u0941\u0930\u094d\u0915\u0940 \u091a\u093f\u0915\u0928 \u092f\u093e \u092c\u0940\u092b \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0935\u093f\u0915\u0932\u094d\u092a \u0939\u0948-\u092e\u093f\u0930\u094d\u091a, tacos, \u0914\u0930 \u092f\u0939\u093e\u0902 \u0924\u0915 \u0915\u093f \u092e\u0940\u091f\u092c\u0949\u0932 \u0915\u0947 \u0932\u093f\u090f \u092e\u0939\u093e\u0928 \u0964 \u0932\u0947\u0915\u093f\u0928 \u0924\u0941\u0930\u094d\u0915\u0940 \u0938\u0939\u0940 \u0928\u0939\u0940\u0902 \u0939\u0948 \u0964<\/p>\n<p>&#8220;\u0932\u093e\u0932 \u092e\u093e\u0902\u0938 \u0915\u0947 \u0935\u093f\u092a\u0930\u0940\u0924, \u091f\u0930\u094d\u0915\u0940 \u0932\u094b\u0939\u0947 \u092e\u0947\u0902 \u0938\u092e\u0943\u0926\u094d\u0927 \u0928\u0939\u0940\u0902 \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u092f\u0939 \u092c\u0939\u0941\u0924 \u0926\u0941\u092c\u0932\u093e \u0939\u0948 \u0914\u0930 \u092c\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928, \u0938\u0947\u0932\u0947\u0928\u093f\u092f\u092e, \u091c\u0938\u094d\u0924\u093e, \u0914\u0930 \u092b\u093e\u0938\u094d\u092b\u094b\u0930\u0938 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902,&#8221; \u092e\u093e\u0930\u094d\u0915 Windle, \u090f\u0915 \u092a\u094b\u0937\u0923 \u0935\u093f\u0936\u0947\u0937\u091c\u094d\u091e \u091c\u094b \u092a\u0930\u093e\u092e\u0930\u094d\u0936 \u0914\u0930 \u0935\u0947\u092c\u0938\u093e\u0907\u091f \u092b\u093f\u091f\u0928\u0947\u0938 \u092a\u094d\u0930\u0947\u092e\u0940 \u0915\u0947 \u0932\u093f\u090f \u0932\u093f\u0916\u0924\u093e \u0939\u0948, \u092c\u0948\u0928\u092c\u0930\u0940, \u092f\u0942\u0928\u093e\u0907\u091f\u0947\u0921 \u0915\u093f\u0902\u0917\u0921\u092e \u092e\u0947\u0902 \u0906\u0927\u093e\u0930\u093f\u0924 \u0915\u0939\u0924\u0947 \u0939\u0948\u0902 \u0964 \u092f\u0942\u090f\u0938\u0921\u0940\u090f \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930, 4 \u0911\u0909\u0902\u0938 \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 2 \u0915\u093e 0.176 \u092e\u093e\u0907\u0915\u094d\u0930\u094b\u0917\u094d\u0930\u093e\u092e (\u090f\u092e\u0938\u0940\u091c\u0940) \u092d\u0940 \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u094b \u0926\u0948\u0928\u093f\u0915 \u092e\u0942\u0932\u094d\u092f (\u0921\u0940\u0935\u0940) \u0915\u093e \u0932\u0917\u092d\u0917 14 \u092a\u094d\u0930\u0924\u093f\u0936\u0924 \u0939\u0948; 24.7 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e (\u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e) \u0938\u0947\u0932\u0947\u0928\u093f\u092f\u092e (\u0921\u0940\u0935\u0940 \u0915\u093e 45 \u092a\u094d\u0930\u0924\u093f\u0936\u0924); \u0914\u0930 2.6 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u091c\u093f\u0902\u0915 (\u0921\u0940\u0935\u0940 \u0915\u093e 23 \u092a\u094d\u0930\u0924\u093f\u0936\u0924)\u0964<\/p>\n<p>\u092c\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0930\u0915\u094d\u0924 \u092a\u0930\u093f\u0938\u0902\u091a\u0930\u0923 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0947 \u0939\u0941\u090f \u0932\u093e\u0932 \u0930\u0915\u094d\u0924 \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u0914\u0930 \u0938\u094d\u0935\u0938\u094d\u0925 \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0938\u092e\u093e\u0930\u094b\u0939 \u0915\u0947 \u0917\u0920\u0928 \u092e\u0947\u0902 \u092f\u094b\u0917\u0926\u093e\u0928, \u092e\u0947\u092f\u094b \u0915\u094d\u0932\u093f\u0928\u093f\u0915 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930, \u091c\u092c\u0915\u093f \u091c\u0938\u094d\u0924\u093e \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u092a\u094d\u0930\u0923\u093e\u0932\u0940 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902,\u00a0<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Zinc-HealthProfessional\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0930\u093e\u0937\u094d\u091f\u094d\u0930\u0940\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u0902\u0938\u094d\u0925\u093e\u0928 (NIH)<\/a>\u0915\u0939\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<h2>\u091a\u093f\u0915\u0928<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images.everydayhealth.com\/images\/best-sources-of-lean-protein-02-alt-722x406.jpg?w=768\" alt=\"creamy tomato basil chicken breast \" \/><\/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>\u0932\u0947\u0915\u093f\u0928 \u0905\u0917\u0930 \u0906\u092a\u0915\u094b \u091a\u093f\u0915\u0928 \u092a\u0938\u0902\u0926 \u0939\u0948 \u0924\u094b \u091c\u0939\u093e\u0902 \u0924\u0915 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u0915\u0940 \u092c\u093e\u0924 \u0939\u0948 \u0924\u094b \u0906\u092a \u0907\u0938\u0947 \u0916\u093e\u0928\u0947 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0905\u091a\u094d\u091b\u093e \u092e\u0939\u0938\u0942\u0938 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964 \u092c\u0938 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u090f\u0915 \u092c\u0921\u093c\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948 \u0915\u093f \u0935\u0938\u093e \u092e\u0947\u0902 \u0915\u092e \u0939\u0948 \u0915\u0947 \u0932\u093f\u090f \u0938\u094d\u0915\u093f\u0928\u0932\u0947\u0938 \u0938\u094d\u0924\u0928\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u091a\u0941\u0928\u0924\u0947 \u0939\u0948\u0902, Nieves \u0928\u094b\u091f \u0964<\/p>\n<p><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/782116\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">\u092f\u0942\u090f\u0938\u0921\u0940\u090f<\/a>\u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930, \u090f\u0915 \u091b\u094b\u091f\u0947 \u0938\u0947 \u0938\u094d\u0915\u093f\u0928\u0932\u0947\u0938 \u091a\u093f\u0915\u0928 \u0938\u094d\u0924\u0928 \u092e\u0947\u0902 185 \u0915\u0948\u0932\u094b\u0930\u0940, 31.1 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928, 1.06 \u0917\u094d\u0930\u093e\u092e \u0938\u0902\u0924\u0943\u092a\u094d\u0924 \u0935\u0938\u093e \u0914\u0930 \u0915\u0941\u0932 \u0935\u0938\u093e \u0915\u093e 5.72 \u0917\u094d\u0930\u093e\u092e \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n<h2>\u0926\u0941\u092c\u0932\u093e \u0917\u094d\u0930\u093e\u0909\u0902\u0921 \u092c\u0940\u092b<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images.everydayhealth.com\/images\/best-sources-of-lean-protein-03-722x406.jpg?w=768\" alt=\"ground beef tostadas \" \/><\/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>\u091c\u092c \u0905\u092a\u0928\u0947 \u0935\u0938\u093e \u0915\u093e \u0938\u0947\u0935\u0928 \u0926\u0947\u0916, \u0906\u092a \u092e\u0947\u0928\u0942 \u0938\u0947 \u0917\u094b\u092e\u093e\u0902\u0938 \u0916\u0930\u094b\u0902\u091a \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0907\u091a\u094d\u091b\u0941\u0915 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u0964 \u0906\u092a \u092a\u0942\u0930\u0940 \u0924\u0930\u0939 \u0938\u0947 \u0928\u0939\u0940\u0902 \u0939\u0948-\u092c\u0938 \u0915\u091f\u094c\u0924\u0940 \u0906\u092a \u0932\u0947\u0928\u0947 \u0915\u0947 \u0938\u093e\u0925 \u0914\u0930 \u0905\u0927\u093f\u0915 \u0930\u0923\u0928\u0940\u0924\u093f\u0915 \u0939\u094b \u0964<\/p>\n<p><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/474895\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">\u092f\u0942\u090f\u0938\u0921\u0940\u090f \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930,<\/a>\u0926\u0941\u092c\u0932\u093e \u092c\u0940\u092b \u0915\u0947 4 \u0911\u0909\u0902\u0938 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 170 \u0915\u0948\u0932\u094b\u0930\u0940, 23 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928, 3.49 \u0917\u094d\u0930\u093e\u092e \u0938\u0902\u0924\u0943\u092a\u094d\u0924 \u0935\u0938\u093e \u0914\u0930 \u0915\u0941\u0932 \u0935\u0938\u093e \u0915\u093e 8 \u0917\u094d\u0930\u093e\u092e \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u0907\u0938\u092e\u0947\u0902 2.4 \u090f\u092e\u0938\u0940\u091c\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12 (\u0921\u0940\u0935\u0940 \u0915\u093e 100 \u092a\u094d\u0930\u0924\u093f\u0936\u0924) \u0914\u0930 2.7 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0906\u092f\u0930\u0928 (\u0921\u0940\u0935\u0940 \u0915\u093e 15 \u092a\u094d\u0930\u0924\u093f\u0936\u0924) \u092d\u0940 \u0939\u0948\u0964<\/p>\n<p>, Nieves \u0915\u0939\u0924\u0947 \u0939\u0948\u0902, &#8220;\u0926\u094c\u0930 \u0938\u094d\u091f\u0947\u0915 \u092f\u093e \u0936\u0940\u0930\u094d\u0937 sirloin \u0914\u0930 \u091c\u092e\u0940\u0928 \u092c\u0940\u092b \u0939\u0948 \u0915\u093f \u0915\u092e \u0938\u0947 \u096f\u0966 \u092a\u094d\u0930\u0924\u093f\u0936\u0924 \u0926\u0941\u092c\u0932\u093e \u092d\u0940 \u090f\u0915 \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0906\u0939\u093e\u0930 \u0915\u093e \u0939\u093f\u0938\u094d\u0938\u093e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948, \u092c\u0941\u0930\u0940 \u092a\u094d\u0930\u0924\u093f\u0937\u094d\u0920\u093e \u0932\u093e\u0932 \u092e\u093e\u0902\u0938 \u0915\u0947 \u092c\u093e\u0935\u091c\u0942\u0926 \u0935\u0930\u094d\u0937\u094b\u0902 \u092e\u0947\u0902 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0939\u0941\u0906 \u0939\u0948.&#8221; \u0935\u0947 \u0915\u0939\u0924\u0940 \u0939\u0948\u0902, &#8220;\u0930\u0947\u0921 \u092e\u0940\u091f \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12 \u0914\u0930 \u0906\u092f\u0930\u0928 \u0915\u093e \u090f\u0915 \u092c\u0921\u093c\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948, \u091c\u093f\u0938\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0928\u090f \u0932\u093e\u0932 \u0930\u0915\u094d\u0924 \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u0915\u093e \u0909\u0924\u094d\u092a\u093e\u0926\u0928 \u0915\u0930\u0928\u0947 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0939\u0948 \u0964 NIH \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12 \u0938\u094d\u0935\u093e\u092d\u093e\u0935\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u0917\u094b\u092e\u093e\u0902\u0938 \u0938\u0939\u093f\u0924 \u092a\u0936\u0941 \u0909\u0924\u094d\u092a\u093e\u0926\u094b\u0902 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e\u00a0<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-HealthProfessional\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u091c\u093e\u0924\u093e<\/a>\u0939\u0948 \u0964<\/p>\n<h2>\u092c\u0940\u0928\u094d\u0938 \u0914\u0930 \u092b\u0932\u093f\u092f\u093e\u0902<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images.everydayhealth.com\/images\/best-sources-of-lean-protein-04-722x406.jpg?w=768\" alt=\"chickpea curry over rice\" \/><\/figure>\n<p>\u0928\u0924\u093e\u0938\u093e \u092e\u093e\u0902\u0921\u093f\u0915\/\u0938\u094d\u091f\u0949\u0915\u094d\u0938\u0940<\/p>\n<p>\u0928\u0940\u0935\u094d\u0938 \u0915\u0939\u0924\u0947 \u0939\u0948\u0902, \u092c\u0940\u0928\u094d\u0938 \u0914\u0930 \u092b\u0932\u093f\u092f\u093e\u0902 \u090f\u0915 \u0926\u0941\u092c\u0932\u093e \u092a\u094c\u0927\u093e \u0906\u0927\u093e\u0930\u093f\u0924 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0939\u0948 \u091c\u094b \u0938\u094d\u0935\u093e\u092d\u093e\u0935\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u092e\u0941\u0915\u094d\u0924 \u0939\u0948 \u0914\u0930 \u092b\u093e\u0907\u092c\u0930, \u092b\u094b\u0932\u0947\u091f \u0914\u0930 \u092b\u093e\u0907\u091f\u0947\u091f\u094d\u0938 \u092e\u0947\u0902 \u092d\u0940 \u0909\u091a\u094d\u091a \u0939\u0948, \u091c\u094b \u090f\u0915 \u092a\u094c\u0927\u0947 \u0906\u0927\u093e\u0930\u093f\u0924 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0939\u0948\u0902 \u091c\u094b \u0939\u0943\u0926\u092f \u0930\u094b\u0917, \u0909\u091a\u094d\u091a \u0930\u0915\u094d\u0924\u091a\u093e\u092a \u0914\u0930 \u0915\u0941\u091b \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u0915\u0948\u0902\u0938\u0930 \u0915\u0947 \u091c\u094b\u0916\u093f\u092e \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<p><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/465794\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">\u092f\u0942\u090f\u0938\u0921\u0940\u090f<\/a>\u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930, 1\/2 \u0915\u092a \u091b\u094b\u0932\u093e \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 160 \u0915\u0948\u0932\u094b\u0930\u0940, 10 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928, \u0915\u094b\u0908 \u0938\u0902\u0924\u0943\u092a\u094d\u0924 \u0935\u0938\u093e, \u0915\u0941\u0932 \u0935\u0938\u093e \u0915\u093e 2 \u0917\u094d\u0930\u093e\u092e \u0914\u0930 \u092b\u093e\u0907\u092c\u0930 \u0915\u093e 5 \u0917\u094d\u0930\u093e\u092e (\u0921\u0940\u0935\u0940 \u0915\u093e 17 \u092a\u094d\u0930\u0924\u093f\u0936\u0924) \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u092f\u0926\u093f \u0906\u092a \u0926\u093e\u0932 \u092a\u0938\u0902\u0926 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902,\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/528168\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">\u0924\u094b 1\/4 \u0915\u092a \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 140 \u0915\u0948\u0932\u094b\u0930\u0940,<\/a>11 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928, \u0915\u094b\u0908 \u0938\u0902\u0924\u0943\u092a\u094d\u0924 \u0935\u0938\u093e, \u0915\u0941\u0932 \u0935\u0938\u093e \u0915\u093e 0.9 \u0917\u094d\u0930\u093e\u092e \u0914\u0930 \u092b\u093e\u0907\u092c\u0930 \u0915\u093e 10 \u0917\u094d\u0930\u093e\u092e (\u0921\u0940\u0935\u0940 \u0915\u093e 35 \u092a\u094d\u0930\u0924\u093f\u0936\u0924) \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u090f\u0915\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4608274\/\" target=\"_blank\" rel=\"noreferrer noopener\"><em>\u0928\u0948\u0926\u093e\u0928\u093f\u0915 \u092e\u0927\u0941\u092e\u0947\u0939<\/em>\u092e\u0947\u0902 \u0905\u0915\u094d\u091f\u0942\u092c\u0930 \u0968\u0966\u0967\u096b \u092e\u0947\u0902 \u092a\u094d\u0930\u0915\u093e\u0936\u093f\u0924 \u0932\u0947\u0916<\/a>\u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930, \u0935\u0939\u093e\u0902 \u092e\u091c\u092c\u0942\u0924 \u0935\u0948\u091c\u094d\u091e\u093e\u0928\u093f\u0915 \u092b\u0932\u093f\u092f\u093e\u0902 \u0916\u093e\u0928\u0947 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0938\u092c\u0942\u0924 \u0939\u0948, \u0905\u092d\u0940 \u0924\u0915 \u0905\u092e\u0947\u0930\u093f\u0915\u0940 \u0935\u092f\u0938\u094d\u0915\u094b\u0902 \u0915\u0947 \u0915\u0947\u0935\u0932 8 \u092a\u094d\u0930\u0924\u093f\u0936\u0924 \u0915\u093f\u0938\u0940 \u092d\u0940 \u0926\u093f\u0928 \u092a\u0930 \u092b\u0932\u093f\u092f\u093e\u0902 \u0916\u093e\u0924\u0947 \u0939\u0948\u0902 \u0964 \u092b\u0932\u093f\u092f\u093e\u0902 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u091c\u094b\u0916\u093f\u092e \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0926\u093f\u0916\u093e\u092f\u093e \u0917\u092f\u093e \u0939\u0948 2 \u092e\u0927\u0941\u092e\u0947\u0939, \u0915\u092e \u0909\u091a\u094d\u091a \u0930\u0915\u094d\u0924\u091a\u093e\u092a, \u0914\u0930 \u0935\u091c\u0928 \u0915\u094b \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926, \u0906\u0939\u093e\u0930 \u092b\u093e\u0907\u092c\u0930 \u0915\u0947 \u0915\u093e\u0930\u0923 \u0939\u094b\u0928\u0947 \u0915\u0940 \u0938\u0902\u092d\u093e\u0935\u0928\u093e, \u0932\u0947\u0916 \u0928\u094b\u091f \u0964<\/p>\n<h2>\u0915\u092e \u0935\u0938\u093e \u0935\u093e\u0932\u093e \u0926\u0942\u0927<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images.everydayhealth.com\/images\/best-sources-of-lean-protein-05-722x406.jpg?w=768\" alt=\"glass of skim milk next to cookies\" \/><\/figure>\n<p>\u091c\u094d\u092f\u0942\u0930\u0940 \u092a\u094b\u091c\u0940\/\u0938\u094d\u091f\u0949\u0915\u094d\u0938\u0940<\/p>\n<p>\u092f\u0942\u090f\u0938\u0921\u0940\u090f \u0915\u0947\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/1043787\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">\u0905\u0928\u0941\u0938\u093e\u0930<\/a>\u090f\u0915 \u0915\u092a \u0915\u092e \u0935\u0938\u093e \u0935\u093e\u0932\u0947 \u0926\u0942\u0927 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 120 \u0915\u0948\u0932\u094b\u0930\u0940, 10 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928, 1.51 \u0917\u094d\u0930\u093e\u092e \u0938\u0902\u0924\u0943\u092a\u094d\u0924 \u0935\u0938\u093e \u0914\u0930 \u0932\u0917\u092d\u0917 2.5 \u0917\u094d\u0930\u093e\u092e \u0915\u0941\u0932 \u0935\u0938\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n<p>\u092f\u0926\u093f \u0906\u092a \u0921\u0947\u092f\u0930\u0940 \u092c\u0930\u094d\u0926\u093e\u0936\u094d\u0924 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u0915\u092e \u0935\u0938\u093e \u0935\u093e\u0932\u093e \u0926\u0942\u0927 \u0926\u0941\u092c\u0932\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u090f\u0915 \u0914\u0930 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948 \u0964 \u0935\u093f\u0902\u0921\u0932\u0947 \u0915\u0939\u0924\u0947 \u0939\u0948\u0902, \u0907\u0938\u092e\u0947\u0902 \u0938\u094d\u0935\u0938\u094d\u0925 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0914\u0930 \u0926\u093e\u0902\u0924\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u092d\u0940 \u0939\u094b\u0924\u093e \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u0906\u092a\u0915\u094b \u0915\u092e \u0935\u0938\u093e \u0935\u093e\u0932\u0947 \u0938\u0902\u0938\u094d\u0915\u0930\u0923\u094b\u0902 \u092a\u0930 \u0935\u093f\u091a\u093e\u0930 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f-\u091c\u094b \u0905\u092d\u0940 \u092d\u0940 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u0948\u0902-\u090f\u0915 \u0926\u0941\u092c\u0932\u093e \u0938\u094d\u0930\u094b\u0924 \u0915\u0947 \u0932\u093f\u090f \u0964 \u092f\u0942\u090f\u0938\u0921\u0940\u090f \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930, 1 \u0915\u092a \u0915\u092e \u0935\u0938\u093e \u0935\u093e\u0932\u0947 \u0926\u0942\u0927 \u092e\u0947\u0902 250 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e (\u0921\u0940\u0935\u0940 \u0915\u093e 19 \u092a\u094d\u0930\u0924\u093f\u0936\u0924) \u092d\u0940 \u0939\u094b\u0924\u093e \u0939\u0948\u0964\u00a0<strong>6<\/strong><\/p>\n<h2>\u0938\u093e\u0926\u093e \u0926\u0939\u0940<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images.everydayhealth.com\/images\/best-sources-of-lean-protein-06-722x406.jpg?w=768\" alt=\"low fat yogurt and berries \" \/><\/figure>\n<p>\u0932\u093f\u0902\u0921\u0938\u0947 \u0905\u092a\u0938\u0928\/\u0938\u094d\u091f\u0949\u0915\u094d\u0938\u0940<\/p>\n<p>\u090f\u0915 \u0914\u0930 \u0921\u0947\u092f\u0930\u0940 \u0909\u0924\u094d\u092a\u093e\u0926 \u0939\u0948 \u0915\u093f \u0926\u0941\u092c\u0932\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948 \u0938\u093e\u0926\u093e \u0926\u0939\u0940 \u0939\u0948 \u0964\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/462376\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">\u092f\u0942\u090f\u0938\u0921\u0940\u090f \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930,<\/a>1\/2 \u0915\u092a \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 35 \u0915\u0948\u0932\u094b\u0930\u0940, 3 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928, 1 \u0917\u094d\u0930\u093e\u092e \u0938\u0902\u0924\u0943\u092a\u094d\u0924 \u0935\u0938\u093e \u0914\u0930 \u0915\u0941\u0932 \u0935\u0938\u093e \u0915\u093e 1.5 \u0917\u094d\u0930\u093e\u092e \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u0935\u093f\u0902\u0921\u0932 \u0915\u0939\u0924\u0947 \u0939\u0948\u0902, \u0932\u0947\u0915\u093f\u0928 \u0926\u0939\u0940 \u0915\u0947\u0935\u0932 \u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f \u0928\u0939\u0940\u0902 \u0939\u0948, \u0926\u0939\u0940 \u092e\u0947\u0902 \u091c\u0940\u0935\u093f\u0924 \u0938\u0902\u0938\u094d\u0915\u0943\u0924\u093f\u092f\u093e\u0902 \u0938\u094d\u0935\u0938\u094d\u0925 \u0906\u0902\u0924 \u092c\u0948\u0915\u094d\u091f\u0940\u0930\u093f\u092f\u093e \u0915\u094b \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0930\u0942\u092a \u0938\u0947 \u0906\u0902\u0924\u094d\u0930 \u092e\u0947\u0902 \u092e\u094c\u091c\u0942\u0926 \u0938\u094d\u0925\u093f\u0930 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0964 \u092f\u0939 \u0906\u0902\u0924 \u0938\u092e\u093e\u0930\u094b\u0939 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u091a\u093f\u0921\u093c\u091a\u093f\u0921\u093c\u093e \u0906\u0902\u0924\u094d\u0930 \u0938\u093f\u0902\u0921\u094d\u0930\u094b\u092e, \u0916\u092e\u0940\u0930 \u0938\u0902\u0915\u094d\u0930\u092e\u0923, \u090f\u0915\u094d\u091c\u093f\u092e\u093e, \u0914\u0930 \u0915\u092c\u094d\u091c \u0915\u0947 \u0932\u0915\u094d\u0937\u0923\u094b\u0902 \u0915\u094b \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:\/\/my.clevelandclinic.org\/health\/articles\/14598-probiotics\" target=\"_blank\" rel=\"noreferrer noopener\">\u0915\u094d\u0932\u0940\u0935\u0932\u0948\u0902\u0921 \u0915\u094d\u0932\u093f\u0928\u093f\u0915<\/a>\u0928\u094b\u091f \u0964<\/p>\n<h2>\u0938\u093e\u092e\u0928 \u092e\u091b\u0932\u0940<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images.everydayhealth.com\/images\/best-sources-of-lean-protein-07-722x406.jpg?w=768\" alt=\"salmon over asparagus \" \/><\/figure>\n<p>\u0921\u0947\u0935\u093f\u0921 \u0907\u0932\u093f\u0928\u0940\/\u0938\u094d\u091f\u0949\u0915\u094d\u0938\u0940<\/p>\n<p>\u0915\u094d\u0932\u0947\u0928\u0930 \u0915\u0939\u0924\u0947 \u0939\u0948\u0902, \u091c\u092c \u0926\u0941\u092c\u0932\u093e \u092a\u0936\u0941 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0940 \u092c\u093e\u0924 \u0906\u0924\u0940 \u0939\u0948, \u0924\u094b \u0938\u092e\u0941\u0926\u094d\u0930\u0940 \u092d\u094b\u091c\u0928 \u090f\u0915 \u0914\u0930 \u0938\u094d\u092e\u093e\u0930\u094d\u091f \u0935\u093f\u0915\u0932\u094d\u092a \u0939\u0948, \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u092f\u0939 \u0926\u093f\u0932-\u0938\u094d\u0935\u0938\u094d\u0925 \u0913\u092e\u0947\u0917\u093e-3 \u092b\u0948\u091f\u0940 \u090f\u0938\u093f\u0921 \u091c\u0948\u0938\u0947 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0938\u0947 \u092d\u0930\u093e \u0939\u0941\u0906 \u0939\u0948 \u0914\u0930 \u0907\u0938\u092e\u0947\u0902 \u0915\u093f\u0938\u0940 \u0905\u0928\u094d\u092f \u092a\u0936\u0941 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u0915\u092e \u0938\u0902\u0924\u0943\u092a\u094d\u0924 \u0935\u0938\u093e \u0914\u0930 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0939\u094b\u0924\u093e \u0939\u0948 \u0964<\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4776937\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u090f\u0915 \u092a\u093f\u091b\u0932\u0947 \u092e\u0947\u091f\u093e \u0935\u093f\u0936\u094d\u0932\u0947\u0937\u0923 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930,<\/a>\u092e\u091b\u0932\u0940 \u0916\u093e\u0928\u0947 \u0915\u0947 \u092a\u094d\u0930\u0924\u093f \u0938\u092a\u094d\u0924\u093e\u0939 \u0915\u092e \u0938\u0947 \u090f\u0915 \u092c\u093e\u0930 \u0939\u0943\u0926\u092f \u0930\u094b\u0917 \u092e\u0943\u0924\u094d\u092f\u0941 \u0926\u0930 \u0915\u0947 15 \u092a\u094d\u0930\u0924\u093f\u0936\u0924 \u0915\u092e \u091c\u094b\u0916\u093f\u092e \u0915\u0947 \u0938\u093e\u0925 \u091c\u0941\u0921\u093c\u093e \u0939\u0941\u0906 \u0939\u0948 \u091c\u092c \u091c\u094b \u0932\u094b\u0917 \u092e\u091b\u0932\u0940 \u0928\u0939\u0940\u0902 \u0916\u093e\u0924\u0947 \u0915\u0947 \u0938\u093e\u0925 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u0964 \u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u092e\u091b\u0932\u0940 \u0916\u093e\u0928\u0947 \u092e\u0927\u0941\u092e\u0947\u0939 \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>\u0938\u093e\u092e\u0928 \u0938\u092e\u0941\u0926\u094d\u0930\u0940 \u092d\u094b\u091c\u0928 \u0917\u0932\u093f\u092f\u093e\u0930\u0947 \u092e\u0947\u0902 \u090f\u0915 \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0935\u093f\u0915\u0932\u094d\u092a \u0939\u0948, \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 1 \u0906\u0938\u094d\u091f\u094d\u0930\u0947\u0932\u093f\u092f\u093e \u0969\u096c \u0915\u0948\u0932\u094b\u0930\u0940, \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 \u096b.\u096e \u0917\u094d\u0930\u093e\u092e, \u0938\u0902\u0924\u0943\u092a\u094d\u0924 \u0935\u0938\u093e \u0915\u0947 \u0966.\u0968\u0969 \u0917\u094d\u0930\u093e\u092e, \u0914\u0930 \u0915\u0941\u0932 \u0935\u0938\u093e \u0915\u0947 \u0967.\u0968 \u0917\u094d\u0930\u093e\u092e \u0939\u0948,\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/782616\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">USDA \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930<\/a>\u0964 &#8220;\u0915\u092e \u0935\u0938\u093e, \u0938\u093e\u092e\u0928 \u0915\u0940 \u0924\u0930\u0939 \u0909\u091a\u094d\u091a \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0906\u092a \u0936\u0915\u094d\u0924\u093f \u0906\u092a \u090f\u0915 \u0915\u0938\u0930\u0924 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u0938\u0924\u094d\u0924\u093e \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0926\u0947,&#8221; \u0915\u094d\u0932\u0940\u0928\u0930 \u091c\u093e\u0930\u0940 \u0939\u0948 \u0964\u00a0<strong>8<\/strong><\/p>\n<h2>\u091f\u094d\u200c\u092f\u0942\u0928\u093e<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images.everydayhealth.com\/images\/best-sources-of-lean-protein-08-722x406.jpg?w=768\" alt=\"tuna poke bowl \" \/><\/figure>\n<p>\u092e\u093e\u0930\u094d\u091f\u0940 \u0938\u0902\u0938\/\u0938\u094d\u091f\u0949\u0915\u094d\u0938\u0940<\/p>\n<p>\u0932\u0947\u0915\u093f\u0928 \u0938\u093e\u092e\u0928 \u0915\u0947\u0935\u0932 \u0926\u0941\u092c\u0932\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u092e\u0941\u0926\u094d\u0930\u0940 \u092d\u094b\u091c\u0928 \u0928\u0939\u0940\u0902 \u0939\u0948 \u0964 \u0928\u0940\u0935\u094d\u0938 \u0915\u0939\u0924\u0947 \u0939\u0948\u0902, \u091f\u094d\u092f\u0942\u0928\u093e \u0907\u0938 \u0936\u094d\u0930\u0947\u0923\u0940 \u092e\u0947\u0902 \u092d\u0940 \u0906\u0924\u093e \u0939\u0948, \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u092f\u0939 \u0906\u092a\u0915\u0947 \u0926\u093f\u0932 \u0915\u0940 \u0930\u0915\u094d\u0937\u093e \u0914\u0930 \u0938\u0942\u091c\u0928 \u0938\u0947 \u0932\u0921\u093c\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0926\u093f\u0932-\u0938\u094d\u0935\u0938\u094d\u0925 \u0913\u092e\u0947\u0917\u093e-3 \u092b\u0948\u091f\u0940 \u090f\u0938\u093f\u0921 \u0938\u0947 \u092d\u0940 \u092d\u0930\u093e \u0939\u0941\u0906 \u0939\u0948 \u0964\u00a0<a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/17290-omega-3-fatty-acids\" target=\"_blank\" rel=\"noreferrer noopener\">\u0915\u094d\u0932\u0940\u0935\u0932\u0948\u0902\u0921 \u0915\u094d\u0932\u093f\u0928\u093f\u0915<\/a>\u0915\u0939\u0924\u0947 \u0939\u0948\u0902, \u091f\u094d\u092f\u0942\u0928\u093e \u0915\u0947 \u0924\u0940\u0928 \u0914\u0902\u0938 \u092e\u0947\u0902 \u0913\u092e\u0947\u0917\u093e-3 \u092b\u0948\u091f\u0940 \u090f\u0938\u093f\u0921 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0967.\u0968 \u0917\u094d\u0930\u093e\u092e \u0939\u0948 \u0964<\/p>\n<p>\u0914\u0930 \u0915\u094d\u0932\u0940\u0928\u0930 \u0915\u093e \u0915\u0939\u0928\u093e \u0939\u0948 \u0915\u093f \u091f\u094d\u092f\u0942\u0928\u093e \u092e\u091b\u0932\u0940 \u0915\u0947 \u092c\u0940\u091a \u0938\u092c\u0938\u0947 \u091c\u094d\u092f\u093e\u0926\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948 \u0964\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/334194\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">\u092f\u0942\u090f\u0938\u0921\u0940\u090f<\/a>\u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930, \u092a\u093e\u0928\u0940 \u092e\u0947\u0902 \u0921\u093f\u092c\u094d\u092c\u093e\u092c\u0902\u0926 \u092a\u094d\u0930\u0915\u093e\u0936 \u091f\u094d\u092f\u0942\u0928\u093e \u0915\u0947 100 \u0917\u094d\u0930\u093e\u092e, \u0920\u094b\u0938 \u0938\u0942\u0916\u093e \u0915\u0947 \u0938\u093e\u0925, 96.3 \u0915\u0948\u0932\u094b\u0930\u0940, 20.3 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928, 0.24 \u0917\u094d\u0930\u093e\u092e \u0938\u0902\u0924\u0943\u092a\u094d\u0924 \u0935\u0938\u093e, \u0914\u0930 \u0915\u0941\u0932 \u0935\u0938\u093e \u0915\u093e 0.64 \u0917\u094d\u0930\u093e\u092e \u0939\u0948\u0964<\/p>\n<p>\u091f\u094d\u092f\u0942\u0928\u093e \u092a\u093e\u0930\u093e \u092e\u0947\u0902 \u0909\u091a\u094d\u091a \u0939\u094b \u091c\u093e\u0924\u093e \u0939\u0948, \u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0914\u0930 \u092e\u091b\u0932\u0940 \u0915\u0947 \u0915\u0941\u091b \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u0905\u0927\u093f\u0915 \u092a\u093e\u0930\u093e \u0939\u094b\u0924\u093e \u0939\u0948,\u00a0<a href=\"https:\/\/www.fda.gov\/food\/metals-and-your-food\/mercury-levels-commercial-fish-and-shellfish-1990-2012\" target=\"_blank\" rel=\"noreferrer noopener\">\u0916\u093e\u0926\u094d\u092f \u090f\u0935\u0902 \u0914\u0937\u0927\u093f \u092a\u094d\u0930\u0936\u093e\u0938\u0928<\/a>\u0926\u094d\u0935\u093e\u0930\u093e \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0940 \u0906\u0902\u0915\u0921\u093c\u094b\u0902 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930 \u0964 \u0905\u0927\u093f\u0915\u0924\u093e \u092e\u0947\u0902, \u092a\u093e\u0930\u093e \u092a\u093e\u0930\u093e \u0935\u093f\u0937\u093e\u0915\u094d\u0924\u0924\u093e \u0915\u093e \u0915\u093e\u0930\u0923 \u092c\u0928 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n<p><a href=\"https:\/\/www.edf.org\/oceans\/mercury-alert-canned-tuna-safe#:~:text=Canned%20white%2C%20or%20albacore%20(0.32,%2C%208%2Dounce%20portions).\" target=\"_blank\" rel=\"noreferrer noopener\">\u092a\u0930\u094d\u092f\u093e\u0935\u0930\u0923 \u0930\u0915\u094d\u0937\u093e \u0915\u094b\u0937<\/a>\u00a0\u091f\u094d\u092f\u0942\u0928\u093e \u0916\u092a\u0924 \u0915\u094b \u092a\u094d\u0930\u0924\u093f \u092e\u093e\u0939 \u0924\u0940\u0928 \u092c\u093e\u0930 \u0924\u0915 \u0938\u0940\u092e\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0938\u093f\u092b\u093e\u0930\u093f\u0936 \u0915\u0940 \u0939\u0948 \u0905\u0917\u0930 \u0906\u092a \u090f\u0915 \u0935\u092f\u0938\u094d\u0915 \u0939\u0948\u0902 \u0964 \u092e\u0939\u093f\u0932\u093e\u0913\u0902 \u0915\u0947 \u0932\u093f\u090f, \u0921\u093f\u092c\u094d\u092c\u093e\u092c\u0902\u0926 \u091f\u094d\u092f\u0942\u0928\u093e \u0915\u093e \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u0939\u093f\u0938\u094d\u0938\u093e 6 \u0911\u0909\u0902\u0938 \u0939\u094b\u0928\u093e \u091a\u093e\u0939\u093f\u090f; \u092a\u0941\u0930\u0941\u0937\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f, 8 \u0911\u0909\u0902\u0938\u0964<\/p>\n<h2>\u091f\u094b\u092b\u0942<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images.everydayhealth.com\/images\/best-sources-of-lean-protein-09-722x406.jpg?w=768\" alt=\"scrambled tofu\" \/><\/figure>\n<p>\u091c\u0947\u092b Wasserman\/\u0938\u094d\u091f\u0949\u0915\u094d\u0938\u0940<\/p>\n<p>\u091f\u094b\u092b\u0942 \u090f\u0915 \u0938\u094b\u092f\u093e\u092c\u0940\u0928 \u0909\u0924\u094d\u092a\u093e\u0926 \u0939\u0948 \u0914\u0930 \u0915\u0908 \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u0914\u0930 \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u090f\u0915 \u092a\u094d\u0930\u0927\u093e\u0928 \u0939\u0948\u0964 \u0928\u0940\u0935\u094d\u0938 \u092c\u0924\u093e\u0924\u0947 \u0939\u0948\u0902, \u092f\u0939 \u092a\u094c\u0927\u0947 \u0906\u0927\u093e\u0930\u093f\u0924 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0930\u094b\u0924 \u092d\u0940 \u0939\u0948 \u091c\u094b \u0938\u092d\u0940 \u0906\u0935\u0936\u094d\u092f\u0915 \u0905\u092e\u0940\u0928\u094b \u090f\u0938\u093f\u0921 \u0915\u0940 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u092e\u093e\u0924\u094d\u0930\u093e \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948 \u0964 \u0935\u0947 \u0915\u0939\u0924\u0940 \u0939\u0948\u0902, &#8220;\u092f\u0939 \u0909\u0928 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u092c\u0922\u093c\u093f\u092f\u093e \u0935\u093f\u0915\u0932\u094d\u092a \u0939\u0948 \u091c\u094b \u092a\u0936\u0941 \u0909\u0924\u094d\u092a\u093e\u0926\u094b\u0902 \u0915\u094b \u0916\u093e\u0928\u0947 \u0938\u0947 \u092c\u091a\u0924\u0947 \u0939\u0948\u0902, \u0914\u0930 \u092f\u0939 \u0938\u094d\u0935\u093e\u092d\u093e\u0935\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u092e\u0941\u0915\u094d\u0924 \u0939\u0948 \u0964 \u091f\u094b\u092b\u0942 \u0915\u0947 \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 3 \u0911\u0909\u0902\u0938 \u092e\u0947\u0902 79 \u0915\u0948\u0932\u094b\u0930\u0940, 8 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928, 0.5 \u0917\u094d\u0930\u093e\u092e \u0938\u0902\u0924\u0943\u092a\u094d\u0924 \u0935\u0938\u093e \u0914\u0930 \u0915\u0941\u0932 \u0935\u0938\u093e \u0915\u093e 4.5 \u0917\u094d\u0930\u093e\u092e \u0939\u094b\u0924\u093e \u0939\u0948,\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/411177\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">\u092f\u0942\u090f\u0938\u0921\u0940\u090f \u0928\u094b\u091f \u0915\u0930\u0924\u093e<\/a>\u0939\u0948\u0964<\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6683102\/\" target=\"_blank\" rel=\"noreferrer noopener\"><em>\u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902<\/em>\u092e\u0947\u0902 \u091c\u0941\u0932\u093e\u0908 2019 \u092e\u0947\u0902 \u092a\u094d\u0930\u0915\u093e\u0936\u093f\u0924<\/a>\u090f\u0915 \u0932\u0947\u0916 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930, \u0938\u094b\u092f\u093e, \u091c\u094b \u091f\u094b\u092b\u0942 \u0938\u0947 \u092c\u0928\u093e \u0939\u0948, \u092e\u0947\u0902 \u0906\u0907\u0938\u094b\u092b\u094d\u0932\u093e\u0935\u094b\u0928 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u0939\u0943\u0926\u092f \u0930\u094b\u0917, \u0938\u094d\u091f\u094d\u0930\u094b\u0915, \u092e\u0927\u0941\u092e\u0947\u0939 \u0914\u0930 \u0915\u0948\u0902\u0938\u0930 \u0915\u0947 \u0916\u093f\u0932\u093e\u092b \u0915\u0941\u091b \u0938\u0941\u0930\u0915\u094d\u0937\u093e \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u092f\u0942\u090f\u0938\u0921\u0940\u090f \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930, \u091f\u094b\u092b\u0942 \u0915\u0947 3 \u0911\u0909\u0902\u0938 \u092e\u0947\u0902 150 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e (\u0921\u0940\u0935\u0940 \u0915\u093e 11.5 \u092a\u094d\u0930\u0924\u093f\u0936\u0924) \u0914\u0930 1.44 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0932\u094b\u0939\u093e (\u0921\u0940\u0935\u0940 \u0915\u093e 8 \u092a\u094d\u0930\u0924\u093f\u0936\u0924) \u092d\u0940 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n<h2>\u092a\u0928\u0940\u0930<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images.everydayhealth.com\/images\/best-sources-of-lean-protein-10-722x406.jpg?w=768\" alt=\"cottage cheese on crackers\" \/><\/figure>\n<p>\u0906\u0908\u0938\u094d\u091f\u0949\u0915<\/p>\n<p>\u092a\u0928\u0940\u0930 \u0905\u0915\u094d\u0938\u0930 \u0932\u0938\u0917\u094d\u0928\u093e \u092e\u0947\u0902 \u092a\u094d\u0930\u092f\u094b\u0917 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948 \u0914\u0930 \u092a\u091f\u093e\u0916\u0947 \u092a\u0930 \u092b\u0948\u0932\u0924\u093e \u0939\u0948\u0964 \u0915\u094d\u092f\u093e \u0906\u092a \u091c\u093e\u0928\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u092f\u0939 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0915\u093e \u092d\u0940 \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948?\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/505372\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">\u092f\u0942\u090f\u0938\u0921\u0940\u090f \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930,<\/a>1\/2 \u0915\u092a \u092a\u0928\u0940\u0930 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 110 \u0915\u0948\u0932\u094b\u0930\u0940, 9 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928, \u0932\u0917\u092d\u0917 3 \u0917\u094d\u0930\u093e\u092e \u0938\u0902\u0924\u0943\u092a\u094d\u0924 \u0935\u0938\u093e, 5 \u0917\u094d\u0930\u093e\u092e \u0915\u0941\u0932 \u0935\u0938\u093e \u0914\u0930 150 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e (\u0921\u0940\u0935\u0940 \u0915\u093e 11.5 \u092a\u094d\u0930\u0924\u093f\u0936\u0924) \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n<h2>\u092a\u094b\u0930\u094d\u0915 \u0932\u094b\u0907\u0928<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images.everydayhealth.com\/images\/best-sources-of-lean-protein-11-722x406.jpg?w=768\" alt=\"pork loin \" \/><\/figure>\n<p>\u0915\u093f\u0930\u094d\u0924\u0940 \u092c\u0947\u0917\/\u0938\u094d\u091f\u0949\u0915\u094d\u0938\u0940<\/p>\n<p>\u0936\u093e\u092f\u0926 \u0924\u0941\u092e \u091a\u093f\u0915\u0928, \u091f\u0930\u094d\u0915\u0940, \u092f\u093e \u0917\u094b\u092e\u093e\u0902\u0938 \u0906\u091c \u0930\u093e\u0924 \u0915\u0940 \u0924\u0930\u0939 \u092e\u0939\u0938\u0942\u0938 \u0928\u0939\u0940\u0902 \u0915\u0930\u0924\u0947 \u0964 \u0915\u094b\u0908 \u091a\u093f\u0902\u0924\u093e \u0928\u0939\u0940\u0902, \u092a\u094b\u0930\u094d\u0915 \u090f\u0915 \u0914\u0930 \u0926\u0941\u092c\u0932\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0935\u093f\u0915\u0932\u094d\u092a \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948-\u092c\u0938 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a \u0938\u0939\u0940 \u0915\u091f\u094c\u0924\u0940 \u0915\u093e \u091a\u092f\u0928 \u0915\u0930\u0947\u0902 \u0964<\/p>\n<p>\u092a\u0930\u093f\u0935\u093e\u0930 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 4 \u0911\u0909\u0902\u0938 \u092a\u094b\u0930\u094d\u0915 \u0932\u094b\u0907\u0928 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0967\u096e\u096e \u0915\u0948\u0932\u094b\u0930\u0940, \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 \u0968\u096a.\u0967 \u0917\u094d\u0930\u093e\u092e, \u0938\u0902\u0924\u0943\u092a\u094d\u0924 \u0935\u0938\u093e \u0915\u0947 \u0969.\u0967\u0968 \u0917\u094d\u0930\u093e\u092e, \u0914\u0930 \u0915\u0941\u0932 \u0935\u0938\u093e \u0915\u0947 \u096f.\u096a \u0917\u094d\u0930\u093e\u092e,\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/168314\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">USDA \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930<\/a>\u0939\u0948 \u0964 \u0907\u0938\u092e\u0947\u0902 405 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e (\u0921\u0940\u0935\u0940 \u0915\u093e 8.6 \u092a\u094d\u0930\u0924\u093f\u0936\u0924), 1.9 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u091c\u093f\u0902\u0915 (\u0921\u0940\u0935\u0940 \u0915\u093e 17 \u092a\u094d\u0930\u0924\u093f\u0936\u0924) \u0914\u0930 27 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e (\u0921\u0940\u0935\u0940 \u0915\u093e 6.4 \u092a\u094d\u0930\u0924\u093f\u0936\u0924) \u092d\u0940 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>, Nieves \u0915\u0939\u0924\u0947 \u0939\u0948\u0902, &#8220;\u0907\u0938 \u0924\u0930\u0939 \u0915\u0947 \u0932\u094b\u0907\u0928 \u0914\u0930 \u0915\u093e\u091f \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092a\u094b\u0930\u094d\u0915 \u0915\u0940 \u0926\u0941\u092c\u0932\u093e \u0915\u091f\u094c\u0924\u0940-\u092a\u094b\u0930\u094d\u0915 \u091f\u0947\u0902\u0921\u0930\u0932\u0949\u0907\u0928, \u092a\u094b\u0930\u094d\u0915 \u0932\u094b\u0907\u0928, \u092a\u094b\u0930\u094d\u0915 \u091a\u0949\u092a, \u092f\u093e sirloin \u092d\u0941\u0928\u093e \u0939\u0941\u0906-\u0935\u0938\u093e \u092e\u0947\u0902 \u0915\u092e \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0909\u0902\u0939\u0947\u0902 \u0926\u0941\u092c\u0932\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u090f\u0915 \u092c\u0921\u093c\u093e \u0935\u093f\u0915\u0932\u094d\u092a \u092c\u0928\u093e \u0930\u0939\u0940 \u0939\u0948.&#8221;\u00a0<strong>12<\/strong><\/p>\n<h2>\u0905\u0902\u0921\u0947<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images.everydayhealth.com\/images\/best-sources-of-lean-protein-12-722x406.jpg?w=768\" alt=\"fried egg on toast \" \/><\/figure>\n<p>\u091c\u093f\u0932 \u091a\u0947\u0928\/\u0938\u094d\u091f\u0949\u0915\u094d\u0938\u0940<\/p>\n<p>\u092f\u0942\u090f\u0938\u0921\u0940\u090f \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930,\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/748967\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">\u090f\u0915 \u092c\u0921\u093c\u0947 \u092a\u0942\u0930\u0947 \u0905\u0902\u0921\u0947<\/a>\u00a0\u092e\u0947\u0902 74.4 \u0915\u0948\u0932\u094b\u0930\u0940, 6.24 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928, 1.61 \u0917\u094d\u0930\u093e\u092e \u0938\u0902\u0924\u0943\u092a\u094d\u0924 \u0935\u0938\u093e \u0914\u0930 \u0915\u0941\u0932 \u0935\u0938\u093e \u0915\u093e 5.01 \u0917\u094d\u0930\u093e\u092e \u0939\u094b\u0924\u093e \u0939\u0948\u0964\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/783925\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">\u0926\u0942\u0938\u0930\u0940<\/a>\u0913\u0930, \u090f\u0915 \u092c\u0921\u093c\u0947 \u0905\u0902\u0921\u0947 \u0915\u0947 \u0938\u092b\u0947\u0926 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 17 \u0915\u0948\u0932\u094b\u0930\u0940, 3.6 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928, \u0915\u094b\u0908 \u0938\u0902\u0924\u0943\u092a\u094d\u0924 \u0935\u0938\u093e \u0914\u0930 \u0915\u0941\u0932 \u0935\u0938\u093e \u0915\u093e 0.05 \u0917\u094d\u0930\u093e\u092e \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u0905\u0902\u0921\u0947 \u0938\u094d\u0935\u093e\u092d\u093e\u0935\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u092e\u0947\u0902 \u0909\u091a\u094d\u091a \u0930\u0939\u0947 \u0939\u0948\u0902, \u0924\u094b \u0907\u0938 \u0928\u093e\u0936\u094d\u0924\u0947 \u0938\u094d\u091f\u0947\u092a\u0932 \u0939\u0943\u0926\u092f \u0930\u094b\u0917 \u0915\u093e \u0916\u0924\u0930\u093e \u092c\u0922\u093c \u0930\u0939\u0940 \u0939\u0948 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u091a\u093f\u0902\u0924\u093e \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902 \u0964\u00a0<a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/high-blood-cholesterol\/expert-answers\/cholesterol\/faq-20058468\" target=\"_blank\" rel=\"noreferrer noopener\">\u092e\u0947\u092f\u094b \u0915\u094d\u0932\u093f\u0928\u093f\u0915<\/a>\u0915\u0939\u0924\u0947 \u0939\u0948\u0902, \u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0905\u0902\u0921\u0947 \u0914\u0930 \u0939\u0943\u0926\u092f \u0930\u094b\u0917 \u0915\u0947 \u092c\u0940\u091a \u0915\u0940 \u0915\u0921\u093c\u0940 \u0915\u093e \u092e\u0942\u0932\u094d\u092f\u093e\u0902\u0915\u0928 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0947 \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0915\u0947 \u092a\u0930\u093f\u0923\u093e\u092e \u0905\u0938\u0902\u0917\u0924 \u0930\u0939\u0947 \u0939\u0948\u0902 \u0964 \u0915\u0941\u091b \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0938\u0947 \u090f\u0915 \u0932\u093f\u0902\u0915 \u092e\u093f\u0932 \u0917\u092f\u093e \u0939\u0948, \u091c\u092c\u0915\u093f \u0926\u0942\u0938\u0930\u094b\u0902 \u0915\u094b \u0928\u0939\u0940\u0902 \u0939\u0948, \u0924\u094b \u0914\u0930 \u0905\u0927\u093f\u0915 \u0905\u0928\u0941\u0938\u0902\u0927\u093e\u0928 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0939\u0948 \u0964<\/p>\n<p>\u0928\u0940\u0935\u094d\u0938 \u092c\u0924\u093e\u0924\u0947 \u0939\u0948\u0902, \u0932\u0947\u0915\u093f\u0928 \u0939\u093e\u0932\u093e\u0902\u0915\u093f \u0905\u0902\u0921\u0947 \u092e\u0947\u0902 \u090f\u0915 \u0928\u093e\u0939\u0915 \u0928\u0915\u093e\u0930\u093e\u0924\u094d\u092e\u0915 \u092a\u094d\u0930\u0924\u093f\u0937\u094d\u0920\u093e \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948, \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u094b\u0928\u0947 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0909\u0928\u092e\u0947\u0902 \u0915\u0948\u0930\u094b\u091f\u0947\u0928\u0949\u092f\u0921 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f (\u0932\u094d\u092f\u0942\u091f\u093f\u0928 \u0914\u0930 \u091c\u0947\u0915\u094d\u0938\u093e\u0928\u094d\u0925\u093f\u0928) \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u092e\u0948\u0915\u0941\u0932\u0930 \u0905\u0927: \u092a\u0924\u0928 \u0915\u094b \u0930\u094b\u0915\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30914217\/\" target=\"_blank\" rel=\"noreferrer noopener\"><em>\u0928\u0948\u0926\u093e\u0928\u093f\u0915 \u092a\u094b\u0937\u0923<\/em>\u00a0\u092e\u0947\u0902 \u092b\u0930\u0935\u0930\u0940 2020 \u092e\u0947\u0902 \u092a\u094d\u0930\u0915\u093e\u0936\u093f\u0924<\/a>\u00a0\u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 \u092f\u0939 \u0938\u0941\u091d\u093e\u0935 \u0926\u0947\u0928\u0947 \u0935\u093e\u0932\u0947 \u0938\u092c\u0942\u0924 \u092e\u093f\u0932\u0947 \u0915\u093f \u092a\u094d\u0930\u0924\u093f \u0938\u092a\u094d\u0924\u093e\u0939 \u0926\u094b \u0938\u0947 \u091a\u093e\u0930 \u0905\u0902\u0921\u0947 \u0932\u0947\u0928\u0947 \u0938\u0947 \u0909\u092e\u094d\u0930 \u0938\u0947 \u0938\u0902\u092c\u0902\u0927\u093f\u0924\u00a0<a href=\"https:\/\/www.everydayhealth.com\/hs\/managing-wet-amd\/manage-vision-loss\/\">\u092e\u0948\u0915\u0941\u0932\u0930 \u0905\u0927: \u092a\u0924\u0928<\/a>\u0915\u093e \u0916\u0924\u0930\u093e \u0915\u092e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n<p><a href=\"https:\/\/www.aoa.org\/patients-and-public\/caring-for-your-vision\/diet-and-nutrition\/lutein\" target=\"_blank\" rel=\"noreferrer noopener\">\u0905\u092e\u0947\u0930\u093f\u0915\u0928 \u0911\u092a\u094d\u091f\u094b\u092e\u0947\u091f\u094d\u0930\u093f\u0915 \u090f\u0938\u094b\u0938\u093f\u090f\u0936\u0928<\/a>\u0915\u0947 \u092e\u0941\u0924\u093e\u092c\u093f\u0915, \u092f\u0947 \u0915\u0948\u0930\u094b\u091f\u0947\u0928\u0949\u0907\u0921 \u0906\u0902\u0916\u094b\u0902 \u0915\u094b \u0909\u091a\u094d\u091a \u090a\u0930\u094d\u091c\u093e \u0935\u093e\u0932\u0940 \u0930\u094b\u0936\u0928\u0940 \u0924\u0930\u0902\u0917\u094b\u0902 \u0938\u0947 \u092c\u091a\u093e\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0906\u0902\u0916\u094b\u0902 \u092e\u0947\u0902 \u0938\u094d\u0935\u0938\u094d\u0925 \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<h2>\u0915\u0932\u0947\u091c\u0940<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images.everydayhealth.com\/images\/best-sources-of-lean-protein-13-722x406.jpg?w=768\" alt=\"liver pate on toast \" \/><\/figure>\n<p>\u091c\u093f\u0917\u0930 \u0930\u093e\u0924 \u0915\u0947 \u0916\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0940 \u092a\u0939\u0932\u0940 \u092a\u0938\u0902\u0926 \u0928\u0939\u0940\u0902 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u092f\u0939 \u0935\u093f\u091a\u093e\u0930 \u0915\u0947 \u0932\u093e\u092f\u0915 \u0939\u0948 \u0905\u0917\u0930 \u0906\u092a \u090f\u0915 \u0914\u0930 \u0926\u0941\u092c\u0932\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u094d\u0930\u094b\u0924 \u0915\u0947 \u0932\u093f\u090f \u0926\u0947\u0916 \u0930\u0939\u0947 \u0939\u0948\u0902 \u0964 \u090f\u0915 \u092c\u094b\u0928\u0938 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902, \u092f\u0939 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0914\u0930 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0938\u0947 \u092d\u0930\u093e \u0939\u0941\u0906 \u0939\u0948\u0964<\/p>\n<p><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/171060\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">\u092f\u0942\u090f\u0938\u0921\u0940\u090f \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930,<\/a>\u0915\u091a\u094d\u091a\u0947 \u091a\u093f\u0915\u0928 \u0932\u093f\u0935\u0930 \u0915\u0947 4 \u0911\u0909\u0902\u0938 \u092e\u0947\u0902 134 \u0915\u0948\u0932\u094b\u0930\u0940, 19.1 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928, 1.8 \u0917\u094d\u0930\u093e\u092e \u0938\u0902\u0924\u0943\u092a\u094d\u0924 \u0935\u0938\u093e \u0914\u0930 \u0915\u0941\u0932 \u0935\u0938\u093e \u0915\u093e 5.4 \u0917\u094d\u0930\u093e\u092e \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u0907\u0938\u092e\u0947\u0902 10 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0906\u092f\u0930\u0928 (\u0921\u0940\u0935\u0940 \u0915\u093e 55 \u092a\u094d\u0930\u0924\u093f\u0936\u0924), \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u090f \u0915\u093e 3,720 \u090f\u092e\u0938\u0940\u091c\u0940 (\u0921\u0940\u0935\u0940 \u0915\u093e 413 \u092a\u094d\u0930\u0924\u093f\u0936\u0924) \u0914\u0930 3 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u091c\u093f\u0902\u0915 (\u0921\u0940\u0935\u0940 \u0915\u093e 27 \u092a\u094d\u0930\u0924\u093f\u0936\u0924) \u092d\u0940 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0964 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u090f \u0926\u0943\u0937\u094d\u091f\u093f \u0915\u0947 \u0932\u093f\u090f \u0905\u091a\u094d\u091b\u093e \u0939\u0948,\u00a0<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminA-Consumer\/\" target=\"_blank\" rel=\"noreferrer noopener\">NIH<\/a>\u0928\u094b\u091f \u0964<\/p>\n<h2>\u090f\u0921\u093e\u092e\u0947\u092e<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images.everydayhealth.com\/images\/best-sources-of-lean-protein-14-722x406.jpg?w=768\" alt=\"edamame with chili sauce \" \/><\/figure>\n<p>\u0906\u0908\u0938\u094d\u091f\u0949\u0915<\/p>\n<p>\u0926\u0941\u092c\u0932\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u090f\u0915 \u0914\u0930 \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0930\u094b\u0924 edamame \u0939\u0948, \u091c\u094b \u092f\u0941\u0935\u093e \u0938\u094b\u092f\u093e \u0938\u0947\u092e-\u090f\u0915 \u0915\u094d\u0932\u093e\u0938\u093f\u0915 \u091c\u093e\u092a\u093e\u0928\u0940 \u0928\u093e\u0936\u094d\u0924\u093e \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902 \u0964 \u0938\u0947\u092e \u0915\u0947 1\/3 \u0915\u092a \u092e\u0947\u0902, \u0906\u092a\u0915\u094b \u092f\u0942\u090f\u0938\u0921\u0940\u090f \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930, \u0915\u094b\u0908 \u0938\u0902\u0924\u0943\u092a\u094d\u0924 \u0935\u0938\u093e \u0914\u0930 \u0915\u0941\u0932 \u0935\u0938\u093e \u0915\u0947 \u0938\u093f\u0930\u094d\u092b 3 \u0917\u094d\u0930\u093e\u092e \u0915\u0947 \u0938\u093e\u0925, \u0932\u0917\u092d\u0917 100 \u0915\u0948\u0932\u094b\u0930\u0940 \u092e\u0947\u0902 8 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/727532\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">\u092e\u093f\u0932\u0947\u0917\u093e\u0964<\/a><\/p>\n<p>&#8220;\u0905\u092a\u0930\u093f\u092a\u0915\u094d\u0935, \u092f\u0941\u0935\u093e \u0938\u094b\u092f\u093e\u092c\u0940\u0928 \u0906\u0907\u0938\u094b\u092b\u0947\u0935\u0928 \u092e\u0947\u0902 \u0909\u091a\u094d\u091a \u0930\u0939\u0947 \u0939\u0948\u0902, \u091c\u094b \u092e\u093e\u0928\u0935 \u090f\u0938\u094d\u091f\u094d\u0930\u094b\u091c\u0928 \u0939\u093e\u0930\u094d\u092e\u094b\u0928 \u0915\u0947 \u0938\u092e\u093e\u0928 \u0939\u0948\u0902 \u0964 \u0924\u094b edamame \u092c\u0947\u0936\u0915 \u090f\u0915 \u0935\u093f\u0935\u093e\u0926\u093e\u0938\u094d\u092a\u0926 \u092d\u094b\u091c\u0928 \u0939\u0948, \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0909\u091a\u094d\u091a \u090f\u0938\u094d\u091f\u094d\u0930\u094b\u091c\u0928 \u0915\u093e \u0938\u094d\u0924\u0930 \u0938\u094d\u0924\u0928 \u0915\u0948\u0902\u0938\u0930 \u0938\u0939\u093f\u0924 \u0915\u0941\u091b \u0915\u0948\u0902\u0938\u0930 \u0915\u0947 \u091c\u094b\u0916\u093f\u092e \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u094b\u091a\u093e \u091c\u093e\u0924\u093e \u0939\u0948, &#8220;Windle \u091a\u0947\u0924\u093e\u0935\u0928\u0940 \u0926\u0947\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<p>\u090f\u0915\u00a0<a href=\"https:\/\/academic.oup.com\/jnci\/article\/106\/9\/dju189\/907784\" target=\"_blank\" rel=\"noreferrer noopener\">\u0905\u0927\u094d\u092f\u092f\u0928<\/a>\u092e\u0947\u0902, \u0967\u096a\u0966 \u092e\u0939\u093f\u0932\u093e\u0913\u0902 \u0915\u094b \u0939\u093e\u0932 \u0939\u0940 \u092e\u0947\u0902 \u0938\u094d\u0924\u0928 \u0915\u0948\u0902\u0938\u0930 \u0915\u0947 \u0938\u093e\u0925 \u0915\u093e \u0928\u093f\u0926\u093e\u0928 \u092f\u093e \u0924\u094b \u0938\u094b\u092f\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092f\u093e \u090f\u0915 placebo \u0915\u093f \u0926\u094b \u0938\u0947 \u0924\u0940\u0928 \u0938\u092a\u094d\u0924\u093e\u0939 \u0915\u0947 \u0932\u093f\u090f \u0938\u094b\u092f\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092e\u091a\u0940 \u0916\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u094c\u0902\u092a\u093e \u0917\u092f\u093e \u0964<\/p>\n<p>\u092a\u0922\u093c\u093e\u0908 \u0915\u0947 \u092c\u093e\u0926 \u092e\u0939\u093f\u0932\u093e\u0913\u0902 \u0928\u0947 \u0915\u0948\u0902\u0938\u0930 \u0915\u094b \u0926\u0942\u0930 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u0930\u094d\u091c\u0930\u0940 \u0915\u0940 \u0925\u0940\u0964 \u091c\u092c \u0936\u094b\u0927\u0915\u0930\u094d\u0924\u093e\u0913\u0902 \u0928\u0947 \u0905\u092a\u0928\u0947 \u0938\u094d\u0924\u0928 \u090a\u0924\u0915 \u0915\u0940 \u092b\u093f\u0930 \u0938\u0947 \u091c\u093e\u0902\u091a \u0915\u0940, \u0938\u094b\u092f\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u092e\u0942\u0939 \u092e\u0947\u0902 \u092e\u0939\u093f\u0932\u093e\u0913\u0902 \u0906\u0928\u0941\u0935\u0902\u0936\u093f\u0915 \u092a\u0930\u093f\u0935\u0930\u094d\u0924\u0928 \u0939\u0948 \u0915\u093f \u0915\u0948\u0902\u0938\u0930 \u0915\u0947 \u0932\u093f\u090f regrow \u092a\u0948\u0926\u093e \u0915\u0930 \u0938\u0915\u0924\u093e \u0925\u093e, \u0938\u0941\u091d\u093e\u0935 \u0939\u0948 \u0915\u093f \u0938\u094b\u092f\u093e \u0915\u0941\u091b \u092e\u0939\u093f\u0932\u093e\u0913\u0902 \u092e\u0947\u0902 \u0938\u094d\u0924\u0928 \u0915\u0948\u0902\u0938\u0930 \u0915\u094b \u0909\u0924\u094d\u0924\u0947\u091c\u093f\u0924 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<p>\u0905\u0928\u0941\u0938\u0902\u0927\u093e\u0928 \u0907\u0938 \u092a\u0930 \u0935\u093f\u092d\u093e\u091c\u093f\u0924 \u0939\u0948, \u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0914\u0930 Windle \u0906\u0917\u0947 \u0928\u094b\u091f \u0939\u0948 \u0915\u093f \u092f\u0939 \u092d\u0940 \u0938\u0941\u091d\u093e\u0935 \u0926\u093f\u092f\u093e \u0917\u092f\u093e \u0939\u0948 \u0915\u093f edamame \u0938\u094d\u0924\u0928 \u0915\u0948\u0902\u0938\u0930 \u0915\u0947 \u0916\u093f\u0932\u093e\u092b \u090f\u0915 \u092e\u093e\u092e\u0942\u0932\u0940 \u0938\u0941\u0930\u0915\u094d\u0937\u093e\u0924\u094d\u092e\u0915 \u092a\u094d\u0930\u092d\u093e\u0935 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u0964 (\u0905\u092e\u0947\u0930\u093f\u0915\u0928\u00a0<a href=\"https:\/\/www.cancer.org\/latest-news\/soy-and-cancer-risk-our-experts-advice.html\" target=\"_blank\" rel=\"noreferrer noopener\">\u0915\u0948\u0902\u0938\u0930 \u0938\u094b\u0938\u093e\u092f\u091f\u0940<\/a>\u00a0\u0928\u094b\u091f\u094d\u0938 \u092c\u093e\u0926 \u0938\u0902\u092d\u093e\u0935\u093f\u0924 \u0932\u093e\u092d.) \u0915\u093f\u0938\u0940 \u0928 \u0915\u093f\u0938\u0940 \u0924\u0930\u0940\u0915\u0947 \u0938\u0947 \u0915\u0939\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0914\u0930 \u0936\u094b\u0927 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0939\u0948 \u0964\u00a0<strong>15<\/strong><\/p>\n<h2>\u0915\u094d\u0935\u093f\u0928\u094b\u0906<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images.everydayhealth.com\/images\/best-sources-of-lean-protein-15-722x406.jpg?w=768\" alt=\"quinoa zucchini salad with red onion \" \/><\/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>\u0906\u092a \u090f\u0915 \u091a\u093e\u0935\u0932 \u0935\u093f\u0915\u0932\u094d\u092a \u0939\u0948 \u0915\u093f \u0926\u0941\u092c\u0932\u093e \u0939\u0948 \u0915\u0947 \u0932\u093f\u090f \u0926\u0947\u0916 \u0930\u0939\u0947 \u0939\u0948\u0902? \u092f\u0926\u093f \u0939\u093e\u0902, \u0924\u094b 1\/4 \u0915\u092a \u0905\u0927\u092a\u0915\u093e \u0915\u094d\u0935\u093f\u0928\u094b\u0906 \u092e\u0947\u0902 \u0967\u096d\u0966 \u0915\u0948\u0932\u094b\u0930\u0940, 6 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928, \u0915\u094b\u0908 \u0938\u0902\u0924\u0943\u092a\u094d\u0924 \u0935\u0938\u093e \u0914\u0930 \u0915\u0941\u0932 \u0935\u0938\u093e \u0915\u093e \u0968.\u096b \u0917\u094d\u0930\u093e\u092e \u0939\u0948,\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/960317\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">\u092f\u0942\u090f\u0938\u0921\u0940\u090f \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930<\/a>\u0964 \u0914\u0930 \u090f\u0915 \u092a\u0942\u0930\u0947 \u0905\u0928\u093e\u091c \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902, \u092f\u0939 \u092d\u0940 \u092b\u093e\u0907\u092c\u0930 \u0915\u093e \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948, \u0915\u093f \u090f\u0915 \u0939\u0940 1\/4 \u0915\u092a (\u0921\u0940\u0935\u0940 \u0915\u093e \u0967\u0966.\u096d \u092a\u094d\u0930\u0924\u093f\u0936\u0924) \u092e\u0947\u0902 3 \u0917\u094d\u0930\u093e\u092e \u092f\u0941\u0915\u094d\u0924 \u0964<\/p>\n<p><a href=\"https:\/\/academic.oup.com\/jn\/article\/148\/9\/1434\/5054990\" target=\"_blank\" rel=\"noreferrer noopener\"><em>\u092a\u094b\u0937\u0923 \u0915\u0947 \u091c\u0930\u094d\u0928\u0932<\/em>\u00a0\u092e\u0947\u0902 \u0938\u093f\u0924\u0902\u092c\u0930 \u0968\u0966\u0967\u096e \u092e\u0947\u0902 \u092a\u094d\u0930\u0915\u093e\u0936\u093f\u0924 \u0905\u0928\u0941\u0938\u0902\u0927\u093e\u0928 \u092e\u0947\u0902<\/a>\u00a0\u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u092a\u0942\u0930\u0947 \u0905\u0928\u093e\u091c \u0915\u0947 16 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u0916\u093f\u0932\u093e\u092b \u0915\u0941\u091b \u0938\u0941\u0930\u0915\u094d\u0937\u093e \u0915\u0940 \u092a\u0947\u0936\u0915\u0936 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948 2 \u092e\u0927\u0941\u092e\u0947\u0939 \u091c\u094b\u0916\u093f\u092e, 11 \u092a\u094d\u0930\u0924\u093f\u0936\u0924 \u0914\u0930 \u092a\u0941\u0930\u0941\u0937\u094b\u0902 \u0914\u0930 \u092e\u0939\u093f\u0932\u093e\u0913\u0902 \u0915\u0947 \u0932\u093f\u090f 7 \u092a\u094d\u0930\u0924\u093f\u0936\u0924 \u0938\u0947 \u091c\u094b\u0916\u093f\u092e \u0915\u094b \u0915\u092e, \u0915\u094d\u0930\u092e\u0936\u0903 \u0964 \u0906\u0939\u093e\u0930 \u092b\u093e\u0907\u092c\u0930 \u0907\u0938 \u0924\u0925\u093e\u0915\u0925\u093f\u0924 \u0938\u0941\u092a\u0930\u092b\u0942\u0921 \u0915\u0940 \u0936\u0915\u094d\u0924\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948: \u092f\u0939 \u090f\u0915 \u0938\u094d\u0935\u0938\u094d\u0925 \u0935\u091c\u0928 \u0938\u0947 \u091c\u0941\u0921\u093c\u093e \u0939\u0941\u0906 \u0939\u0948 \u0914\u0930 \u092e\u0927\u0941\u092e\u0947\u0939 \u0915\u094b \u0930\u094b\u0915\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947\u00a0<a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/fiber\/art-20043983#:~:text=Helps%20control%20blood%20sugar%20levels,of%20developing%20type%202%20diabetes.\" target=\"_blank\" rel=\"noreferrer noopener\">\u0939\u0948\u0902, \u092e\u0947\u092f\u094b \u0915\u094d\u0932\u093f\u0928\u093f\u0915<\/a>\u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930 \u0964<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>\u0906\u092a \u092a\u0939\u0932\u0947 \u0938\u0947 \u0939\u0940 \u091c\u093e\u0928\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u0915\u093f\u0938\u0940 \u092d\u0940 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0928\u093e \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u0948\u0964 \u090f\u0915 \u0938\u094d\u0935\u0938\u094d\u0925 \u0935\u091c\u0928 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6353,"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 center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[176,19],"tags":[],"class_list":["post-6352","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diet","category-nutrition"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"hi","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/fitolympia.com\/wp-content\/uploads\/2020\/09\/best-sources-of-lean-protein-00-1440x810-1.jpg","categories_details":[{"id":176,"name":"Diet","count":70,"parent":0},{"id":19,"name":"Nutrition","count":205,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":7604,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/posts\/6352","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/comments?post=6352"}],"version-history":[{"count":10,"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/posts\/6352\/revisions"}],"predecessor-version":[{"id":17277,"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/posts\/6352\/revisions\/17277"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/media\/6353"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/media?parent=6352"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/categories?post=6352"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/tags?post=6352"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}