{"id":6380,"date":"2024-09-10T00:00:06","date_gmt":"2024-09-10T00:00:06","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6380"},"modified":"2024-09-10T17:28:42","modified_gmt":"2024-09-10T17:28:42","slug":"9-evidence-based-health-benefits-of-almonds","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/9-evidence-based-health-benefits-of-almonds\/","title":{"rendered":"\u092c\u093e\u0926\u093e\u092e \u0915\u0947 9 \u0938\u093e\u0915\u094d\u0937\u094d\u092f \u0906\u0927\u093e\u0930\u093f\u0924 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d"},"content":{"rendered":"<\/p>\n<p>\u092c\u093e\u0926\u093e\u092e \u0926\u0941\u0928\u093f\u092f\u093e \u0915\u0947 \u0938\u092c\u0938\u0947 \u0932\u094b\u0915\u092a\u094d\u0930\u093f\u092f \u092a\u0947\u0921\u093c \u0928\u091f \u092e\u0947\u0902 \u0938\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u092f\u0947 \u0905\u0924\u094d\u092f\u0927\u093f\u0915 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0914\u0930 \u0938\u094d\u0935\u0938\u094d\u0925 \u0935\u0938\u093e, \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0914\u0930 \u0916\u0928\u093f\u091c\u094b\u0902 \u092e\u0947\u0902 \u0938\u092e\u0943\u0926\u094d\u0927 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u092f\u0939\u093e\u0902 \u092c\u093e\u0926\u093e\u092e \u0915\u0947 9 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d \u0939\u0948\u0902\u0964<\/p>\n<h2>1. \u092c\u093e\u0926\u093e\u092e \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u0940 \u090f\u0915 \u092d\u093e\u0930\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0935\u093f\u0924\u0930\u093f\u0924<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/images-prod.healthline.com\/hlcmsresource\/images\/AN_images\/proven-benefits-of-almonds-1296x728-feature.jpg?w=1155&amp;h=1528\" alt=\"Proven Benefits of Almonds\" \/><\/figure>\n<p>\u092c\u093e\u0926\u093e\u092e\u00a0<em>\u092a\u094d\u0930\u0942\u0928\u0938 \u0921\u0932\u094d\u0938\u093f\u0938<\/em>\u0915\u0947 \u0916\u093e\u0926\u094d\u092f \u092c\u0940\u091c \u0939\u0948\u0902, \u091c\u093f\u0928\u094d\u0939\u0947\u0902 \u0906\u092e\u0924\u094c\u0930 \u092a\u0930 \u092c\u093e\u0926\u093e\u092e \u0915\u093e \u092a\u0947\u0921\u093c \u0915\u0939\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u0935\u0947 \u092e\u0927\u094d\u092f \u092a\u0942\u0930\u094d\u0935 \u0915\u0947 \u092e\u0942\u0932 \u0928\u093f\u0935\u093e\u0938\u0940 \u0939\u0948\u0902, \u0932\u0947\u0915\u093f\u0928 \u0905\u092e\u0947\u0930\u093f\u0915\u093e \u0905\u092c \u0926\u0941\u0928\u093f\u092f\u093e \u0915\u093e \u0938\u092c\u0938\u0947 \u092c\u0921\u093c\u093e \u0909\u0924\u094d\u092a\u093e\u0926\u0915 \u0939\u0948 \u0964<\/p>\n<p>\u092c\u093e\u0926\u093e\u092e \u0906\u092a \u0926\u0941\u0915\u093e\u0928\u094b\u0902 \u092e\u0947\u0902 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\u091c\u093f\u0938\u0947 \u092e\u093e\u0930\u094d\u091c\u093f\u092a\u0928 \u0915\u0947 \u0928\u093e\u092e \u0938\u0947 \u092d\u0940 \u091c\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u092c\u093e\u0926\u093e\u092e \u090f\u0915 \u092a\u094d\u0930\u092d\u093e\u0935\u0936\u093e\u0932\u0940 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u092a\u094d\u0930\u094b\u092b\u093c\u093e\u0907\u0932 \u0918\u092e\u0902\u0921\u0964 \u092c\u093e\u0926\u093e\u092e \u0915\u0940 \u0938\u0947\u0935\u093e \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u093e 1 \u0914\u0902\u0938 (28 \u0917\u094d\u0930\u093e\u092e) \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n<ul>\n<li><strong>\u092b\u093e\u0907\u092c\u0930:<\/strong>\u00a03.5 \u0917\u094d\u0930\u093e\u092e<\/li>\n<li><strong>\u092a\u094d\u0930\u094b\u091f\u0940\u0928:<\/strong>\u00a06 \u0917\u094d\u0930\u093e\u092e<\/li>\n<li><strong>\u0935\u0938\u093e:<\/strong>\u00a014 \u0917\u094d\u0930\u093e\u092e (\u091c\u093f\u0928\u092e\u0947\u0902 \u0938\u0947 9 \u092e\u094b\u0928\u094b\u0905\u0928\u0938\u0948\u091a\u0941\u0930\u0947\u091f\u0947\u0921 \u0939\u0948\u0902)<\/li>\n<li><strong>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0908:<\/strong>\u00a0\u0906\u0930\u0921\u0940\u0906\u0908 \u0915\u093e 37%<\/li>\n<li><strong>\u092e\u0948\u0902\u0917\u0928\u0940\u091c:<\/strong>\u00a0\u0906\u0930\u0921\u0940\u0906\u0908 \u0915\u093e 32%<\/li>\n<li><strong>\u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e:<\/strong>\u00a0\u0906\u0930\u0921\u0940\u0906\u0908 \u0915\u093e 20%<\/li>\n<li>\u0907\u0928\u092e\u0947\u0902 \u0915\u0949\u092a\u0930, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 2 (\u0930\u093e\u0907\u092c\u094b\u092b\u094d\u0932\u0947\u0935\u093f\u0928) \u0914\u0930 \u092b\u093e\u0938\u094d\u092b\u094b\u0930\u0938 \u0915\u0940 \u0905\u091a\u094d\u091b\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u092d\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/li>\n<\/ul>\n<p>\u092f\u0939 \u0938\u092c \u090f\u0915 \u091b\u094b\u091f\u0947 \u0938\u0947 \u092e\u0941\u091f\u094d\u0920\u0940 \u092d\u0930 \u0938\u0947 \u0939\u0948, \u091c\u094b \u0915\u0947\u0935\u0932 161 \u0915\u0948\u0932\u094b\u0930\u0940 \u0914\u0930 2.5 \u0917\u094d\u0930\u093e\u092e \u092a\u091a \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0915\u0940 \u0906\u092a\u0942\u0930\u094d\u0924\u093f \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u092f\u0939 \u0927\u094d\u092f\u093e\u0928 \u0930\u0916\u0928\u093e \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948 \u0915\u093f \u0906\u092a\u0915\u093e \u0936\u0930\u0940\u0930 \u0905\u092a\u0928\u0940 \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u093e 10-15% \u0905\u0935\u0936\u094b\u0937\u093f\u0924 \u0928\u0939\u0940\u0902 \u0915\u0930\u0924\u093e \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0915\u0941\u091b \u0935\u0938\u093e 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\u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u092e\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0935\u0939\u0940\u0902 \u092c\u093e\u0926\u093e\u092e \u0938\u0947 \u092e\u093f\u0932\u0928\u0947 \u0935\u093e\u0932\u0947 \u0906\u092f\u0930\u0928, \u091c\u093f\u0902\u0915 \u0914\u0930 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u092d\u0940 \u0925\u094b\u0921\u093c\u0940 \u0915\u092e \u0939\u094b \u091c\u093e\u0924\u0940 \u0939\u0948\u0964<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0938\u093e\u0930\u093e\u0902\u0936<\/strong>\u00a0\u092c\u093e\u0926\u093e\u092e \u092c\u0939\u0941\u0924 \u0932\u094b\u0915\u092a\u094d\u0930\u093f\u092f \u092a\u0947\u0921\u093c \u0928\u091f \u0939\u0948\u0902\u0964 \u092c\u093e\u0926\u093e\u092e \u092e\u0947\u0902 \u0938\u094d\u0935\u0938\u094d\u0925 \u092e\u094b\u0928\u094b\u0905\u0928\u0938\u0948\u091a\u0941\u0930\u0947\u091f\u0947\u0921 \u092b\u0948\u091f, \u092b\u093e\u0907\u092c\u0930, \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0914\u0930 \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0909\u091a\u094d\u091a \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<\/blockquote>\n<h2>2. \u092c\u093e\u0926\u093e\u092e \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0938\u0947 \u092d\u0930\u0947 \u0939\u0941\u090f \u0939\u0948\u0902<\/h2>\n<p>\u092c\u093e\u0926\u093e\u092e \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0915\u093e \u090f\u0915 \u0936\u093e\u0928\u0926\u093e\u0930 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902\u0964<\/p>\n<p>\u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0911\u0915\u094d\u0938\u0940\u0921\u0947\u091f\u093f\u0935 \u0924\u0928\u093e\u0935 \u0938\u0947 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\u092d\u0942\u0930\u0947 \u0930\u0902\u0917 \u0915\u0940 \u092a\u0930\u0924 \u092e\u0947\u0902 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0907\u0938 \u0915\u093e\u0930\u0923 \u0938\u0947, \u092c\u094d\u0932\u0948\u0902\u091a\u094d\u0921 \u092c\u093e\u0926\u093e\u092e &#8211; \u0924\u094d\u0935\u091a\u093e \u0915\u0947 \u0938\u093e\u0925 \u0939\u091f\u093e \u0926\u093f\u092f\u093e &#8211; \u090f\u0915 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0928\u091c\u0930\u093f\u090f \u0938\u0947 \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0935\u093f\u0915\u0932\u094d\u092a \u0928\u0939\u0940\u0902 \u0939\u0948\u0902\u0964<\/p>\n<p>60 \u092a\u0941\u0930\u0941\u0937 \u0927\u0942\u092e\u094d\u0930\u092a\u093e\u0928 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u094b\u0902 \u092e\u0947\u0902 \u090f\u0915 \u0928\u0948\u0926\u093e\u0928\u093f\u0915 \u092a\u0930\u0940\u0915\u094d\u0937\u0923 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u092a\u094d\u0930\u0924\u093f \u0926\u093f\u0928 \u092c\u093e\u0926\u093e\u092e \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 3 \u0914\u0902\u0938 (84 \u0917\u094d\u0930\u093e\u092e) \u0928\u0947 \u091a\u093e\u0930 \u0938\u092a\u094d\u0924\u093e\u0939 \u0915\u0940 \u0905\u0935\u0927\u093f \u092e\u0947\u0902 \u0911\u0915\u094d\u0938\u0940\u0921\u0947\u091f\u093f\u0935 \u0924\u0928\u093e\u0935 \u092c\u093e\u092f\u094b\u092e\u093e\u0930\u094d\u0915\u0930 \u0915\u094b 23-34% \u0924\u0915 \u0915\u092e \u0915\u0930 \u0926\u093f\u092f\u093e\u0964<\/p>\n<p>\u092f\u0947 \u0928\u093f\u0937\u094d\u0915\u0930\u094d\u0937 \u090f\u0915 \u0905\u0928\u094d\u092f \u0905\u0927\u094d\u092f\u092f\u0928 \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u091c\u093f\u0938\u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u092e\u0941\u0916\u094d\u092f \u092d\u094b\u091c\u0928 \u0915\u0947 \u0938\u093e\u0925 \u092c\u093e\u0926\u093e\u092e \u0916\u093e\u0928\u0947 \u0938\u0947 \u0911\u0915\u094d\u0938\u0940\u0921\u0947\u091f\u093f\u0935 \u0915\u094d\u0937\u0924\u093f \u0915\u0947 \u0915\u0941\u091b \u092e\u093e\u0930\u094d\u0915\u0930 \u0915\u092e \u0939\u094b \u091c\u093e\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0938\u093e\u0930\u093e\u0902\u0936<\/strong>\u00a0\u092c\u093e\u0926\u093e\u092e \u092e\u0947\u0902 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0905\u0927\u093f\u0915 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u0906\u092a\u0915\u0940 \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u0915\u094b \u0911\u0915\u094d\u0938\u0940\u0921\u0947\u091f\u093f\u0935 \u0928\u0941\u0915\u0938\u093e\u0928 \u0938\u0947 \u092c\u091a\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u0909\u092e\u094d\u0930 \u092c\u0922\u093c\u0928\u0947 \u0914\u0930 \u092c\u0940\u092e\u093e\u0930\u0940 \u092e\u0947\u0902 \u090f\u0915 \u092a\u094d\u0930\u092e\u0941\u0916 \u092f\u094b\u0917\u0926\u093e\u0928\u0915\u0930\u094d\u0924\u093e \u0939\u0948\u0964<\/p>\n<\/blockquote>\n<h2><a>3. \u092c\u093e\u0926\u093e\u092e \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0908 \u092e\u0947\u0902 \u0909\u091a\u094d\u091a \u0930\u0939\u0947 \u0939\u0948\u0902<\/a><\/h2>\n<p>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0908 \u0935\u0938\u093e \u092e\u0947\u0902 \u0918\u0941\u0932\u0928\u0936\u0940\u0932 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0915\u093e \u090f\u0915 \u092a\u0930\u093f\u0935\u093e\u0930 \u0939\u0948\u0964<\/p>\n<p>\u092f\u0947 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0915\u094b\u0936\u093f\u0915\u093e \u091d\u093f\u0932\u094d\u0932\u0940 \u092e\u0947\u0902 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u0906\u092a\u0915\u0940 \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u0915\u094b \u0911\u0915\u094d\u0938\u0940\u0921\u0947\u091f\u093f\u0935 \u0915\u094d\u0937\u0924\u093f \u0938\u0947 \u092c\u091a\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u092c\u093e\u0926\u093e\u092e \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0908 \u0915\u0947 \u0926\u0941\u0928\u093f\u092f\u093e \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\u0902, \u0938\u093f\u0930\u094d\u092b 1 \u0914\u0902\u0938 \u0906\u0930\u0921\u0940\u0906\u0908 \u0915\u0947 \u0969\u096d% \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0938\u093e\u0925 \u0964<\/p>\n<p>\u0915\u0908 \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0938\u0947 \u0939\u0943\u0926\u092f \u0930\u094b\u0917, \u0915\u0948\u0902\u0938\u0930 \u0914\u0930 \u0905\u0932\u094d\u091c\u093e\u0907\u092e\u0930 \u0930\u094b\u0917 \u0915\u0940 \u0915\u092e \u0926\u0930\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0909\u091a\u094d\u091a \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0908 \u0915\u093e \u0938\u0947\u0935\u0928 \u091c\u0941\u0921\u093c\u093e \u0939\u0941\u0906 \u0939\u0948<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/8479463\" target=\"_blank\" rel=\"noreferrer noopener\">(\u0964<\/a><\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0938\u093e\u0930\u093e\u0902\u0936<\/strong>\u00a0\u092c\u093e\u0926\u093e\u092e \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0908 \u0915\u0947 \u0926\u0941\u0928\u093f\u092f\u093e \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\u0902 \u0964 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0938\u0947 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0908 \u0915\u0947 \u092c\u0939\u0941\u0924 \u0939\u094b \u0930\u0939\u0940 \u0915\u0908 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d \u0938\u0947 \u091c\u0941\u0921\u093c\u093e \u0939\u0941\u0906 \u0939\u0948 \u0964<\/p>\n<\/blockquote>\n<h2>4. \u092c\u093e\u0926\u093e\u092e \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923 \u0915\u0947 \u0938\u093e\u0925 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902<\/h2>\n<p>\u0928\u091f\u094d\u0938 \u0915\u093e\u0930\u094d\u092c\u094d\u0938 \u092e\u0947\u0902 \u0915\u092e \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u0932\u0947\u0915\u093f\u0928 \u0939\u0947\u0932\u094d\u0926\u0940 \u092b\u0948\u091f, \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0914\u0930 \u092b\u093e\u0907\u092c\u0930 \u092e\u0947\u0902 \u091c\u094d\u092f\u093e\u0926\u093e \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<p>\u092f\u0939 \u0909\u0928\u094d\u0939\u0947\u0902 \u092e\u0927\u0941\u092e\u0947\u0939 \u0915\u0947 \u0938\u093e\u0925 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0906\u0926\u0930\u094d\u0936 \u0935\u093f\u0915\u0932\u094d\u092a \u092c\u0928\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u092c\u093e\u0926\u093e\u092e \u0915\u093e \u090f\u0915 \u0914\u0930 \u0935\u0930\u0926\u093e\u0928 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u0940 \u0909\u0928\u0915\u0940 \u0909\u0932\u094d\u0932\u0947\u0916\u0928\u0940\u092f \u0909\u091a\u094d\u091a \u092e\u093e\u0924\u094d\u0930\u093e \u0939\u0948\u0964<\/p>\n<p>\u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u090f\u0915 \u0916\u0928\u093f\u091c \u0939\u0948 \u091c\u094b \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923 \u0938\u0939\u093f\u0924 300 \u0938\u0947 \u0905\u0927\u093f\u0915 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e\u0913\u0902 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0964<\/p>\n<p>\u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u0947 \u0932\u093f\u090f \u0935\u0930\u094d\u0924\u092e\u093e\u0928 \u0906\u0930\u0921\u0940\u0906\u0908 310-420 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0939\u0948\u0964 2 \u0914\u0902\u0938 \u092c\u093e\u0926\u093e\u092e \u0932\u0917\u092d\u0917 \u0906\u0927\u0940 \u0930\u093e\u0936\u093f \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 &#8211; 150 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0907\u0938 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0916\u0928\u093f\u091c<a href=\"http:\/\/nutritiondata.self.com\/facts\/nut-and-seed-products\/3085\/2\" target=\"_blank\" rel=\"noreferrer noopener\">(1)\u0964<\/a><\/p>\n<p>\u0926\u093f\u0932\u091a\u0938\u094d\u092a \u092c\u093e\u0924 \u092f\u0939 \u0939\u0948 \u0915\u093f \u091f\u093e\u0907\u092a 2 \u0921\u093e\u092f\u092c\u093f\u091f\u0940\u091c \u0935\u093e\u0932\u0947 25-38% \u0932\u094b\u0917\u094b\u0902 \u092e\u0947\u0902 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u0940 \u0915\u092e\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u0907\u0938 \u0915\u092e\u0940 \u0915\u094b \u0920\u0940\u0915 \u0915\u0930\u0928\u0947 \u0938\u0947 \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0915\u0947 \u0938\u094d\u0924\u0930 \u092e\u0947\u0902 \u0915\u093e\u092b\u0940 \u0915\u092e\u0940 \u0906\u0924\u0940 \u0939\u0948 \u0914\u0930 \u0907\u0902\u0938\u0941\u0932\u093f\u0928 \u0915\u093e\u0930\u094d\u092f \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0939\u094b\u0924\u093e \u0939\u0948 \u0964<\/p>\n<p>\u092e\u0927\u0941\u092e\u0947\u0939 \u0915\u0947 \u092c\u093f\u0928\u093e \u0932\u094b\u0917 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u0947 \u0938\u093e\u0925 \u092a\u0942\u0930\u0915 \u0915\u0930\u0924\u0947 \u0938\u092e\u092f \u0907\u0902\u0938\u0941\u0932\u093f\u0928 \u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927 \u092e\u0947\u0902 \u092d\u0940 \u092c\u0921\u093c\u0940 \u0915\u092e\u0940 \u0926\u0947\u0916\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<p>\u092f\u0939 \u0907\u0902\u0917\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948 \u0915\u093f \u092c\u093e\u0926\u093e\u092e \u091c\u0948\u0938\u0947 \u0909\u091a\u094d\u091a \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u092e\u0947\u091f\u093e\u092c\u094b\u0932\u093f\u0915 \u0938\u093f\u0902\u0921\u094d\u0930\u094b\u092e \u0914\u0930 \u091f\u093e\u0907\u092a 2 \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 \u0939\u0948\u0902, \u0926\u094b\u0928\u094b\u0902 \u092a\u094d\u0930\u092e\u0941\u0916 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u092e\u0938\u094d\u092f\u093e\u090f\u0902 \u0939\u0948\u0902\u0964<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0938\u093e\u0930\u093e\u0902\u0936<\/strong>\u00a0\u092c\u093e\u0926\u093e\u092e \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u092e\u0947\u0902 \u092c\u0939\u0941\u0924 \u0905\u0927\u093f\u0915 \u0939\u0948\u0902, \u090f\u0915 \u0916\u0928\u093f\u091c \u0939\u0948 \u0915\u093f \u0915\u0908 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0928\u0939\u0940\u0902 \u092e\u093f\u0932\u0924\u093e \u0939\u0948 \u0964 \u0909\u091a\u094d\u091a \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u093e \u0938\u0947\u0935\u0928 \u092e\u0947\u091f\u093e\u092c\u094b\u0932\u093f\u0915 \u0938\u093f\u0902\u0921\u094d\u0930\u094b\u092e \u0914\u0930 \u091f\u093e\u0907\u092a 2 \u092e\u0927\u0941\u092e\u0947\u0939 \u0915\u0947 \u0932\u093f\u090f \u092c\u0921\u093c\u0947 \u0938\u0941\u0927\u093e\u0930 \u0915\u0940 \u092a\u0947\u0936\u0915\u0936 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n<\/blockquote>\n<h2>5. \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u092d\u0940 \u0930\u0915\u094d\u0924\u091a\u093e\u092a \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u0932\u093e\u092d<\/h2>\n<p>\u092c\u093e\u0926\u093e\u092e \u092e\u0947\u0902 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u0930\u0942\u092a \u0938\u0947 \u0930\u0915\u094d\u0924\u091a\u093e\u092a \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u0909\u091a\u094d\u091a \u0930\u0915\u094d\u0924\u091a\u093e\u092a \u0926\u093f\u0932 \u0915\u0947 \u0926\u094c\u0930\u0947, \u0938\u094d\u091f\u094d\u0930\u094b\u0915 \u0914\u0930 \u0917\u0941\u0930\u094d\u0926\u0947 \u0915\u0940 \u0935\u093f\u092b\u0932\u0924\u093e \u0915\u0947 \u0905\u0917\u094d\u0930\u0923\u0940 \u0921\u094d\u0930\u093e\u0907\u0935\u0930\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948\u0964<\/p>\n<p>\u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u092e\u0947\u0902 \u0915\u092e\u0940 \u0926\u0943\u0922\u093c\u0924\u093e \u0938\u0947 \u0909\u091a\u094d\u091a \u0930\u0915\u094d\u0924\u091a\u093e\u092a \u0938\u0947 \u091c\u0941\u0921\u093c\u0940 \u0939\u0941\u0908 \u0939\u0948 \u091a\u093e\u0939\u0947 \u0906\u092a \u0905\u0927\u093f\u0915 \u0935\u091c\u0928 \u0935\u093e\u0932\u0947 \u0939\u094b\u0902\u0964<\/p>\n<p>\u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u0940 \u0915\u092e\u0940 \u0915\u094b \u0920\u0940\u0915 \u0915\u0930\u0928\u0947 \u0938\u0947 \u0930\u0915\u094d\u0924\u091a\u093e\u092a \u092e\u0947\u0902 \u092c\u0921\u093c\u0940 \u0915\u091f\u094c\u0924\u0940 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n<p>\u092f\u0926\u093f \u0906\u092a \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u0947 \u0932\u093f\u090f \u0906\u0939\u093e\u0930 \u0938\u093f\u092b\u093e\u0930\u093f\u0936\u094b\u0902 \u0915\u094b \u092a\u0942\u0930\u093e \u0928\u0939\u0940\u0902 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u092c\u093e\u0926\u093e\u092e \u091c\u094b\u0921\u093c\u0928\u0947 \u0938\u0947 \u092c\u0939\u0941\u0924 \u092c\u0921\u093c\u093e \u092a\u094d\u0930\u092d\u093e\u0935 \u092a\u0921\u093c \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0938\u093e\u0930\u093e\u0902\u0936<\/strong>\u00a0\u0915\u092e \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u093e \u0938\u094d\u0924\u0930 \u0926\u0943\u0922\u093c\u0924\u093e \u0938\u0947 \u0909\u091a\u094d\u091a \u0930\u0915\u094d\u0924\u091a\u093e\u092a \u0938\u0947 \u091c\u0941\u0921\u093c\u093e \u0939\u0941\u0906 \u0939\u0948, \u092f\u0939 \u0926\u0930\u094d\u0936\u093e\u0924\u093e \u0939\u0948 \u0915\u093f \u092c\u093e\u0926\u093e\u092e \u0930\u0915\u094d\u0924\u091a\u093e\u092a \u0915\u094b \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<\/blockquote>\n<h2>6. \u092c\u093e\u0926\u093e\u092e \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902<\/h2>\n<p>\u0906\u092a\u0915\u0947 \u0930\u0915\u094d\u0924 \u092e\u0947\u0902 \u090f\u0932\u0921\u0940\u090f\u0932 \u0932\u093f\u092a\u094b\u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u0909\u091a\u094d\u091a \u0938\u094d\u0924\u0930 &#8211; \u091c\u093f\u0938\u0947 &#8220;\u0916\u0930\u093e\u092c&#8221; \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092d\u0940 \u091c\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948 &#8211; \u0939\u0943\u0926\u092f \u0930\u094b\u0917 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u092a\u094d\u0930\u0938\u093f\u0926\u094d\u0927 \u091c\u094b\u0916\u093f\u092e \u0915\u093e\u0930\u0915 \u0939\u0948\u0964<\/p>\n<p>\u0906\u092a\u0915\u0947 \u0906\u0939\u093e\u0930 \u0915\u093e \u090f\u0932\u0921\u0940\u090f\u0932 \u0938\u094d\u0924\u0930 \u092a\u0930 \u092c\u0921\u093c\u093e \u092a\u094d\u0930\u092d\u093e\u0935 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0915\u0941\u091b \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u093e \u0939\u0948 \u092c\u093e\u0926\u093e\u092e \u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u0922\u0902\u0917 \u0938\u0947 \u090f\u0932\u0921\u0940\u090f\u0932 \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0964<\/p>\n<p>\u092a\u094d\u0930\u0940\u0921\u093e\u092f\u092c\u093f\u091f\u0940\u091c \u0935\u093e\u0932\u0947 \u096c\u096b \u0932\u094b\u0917\u094b\u0902 \u092e\u0947\u0902 16 \u0938\u092a\u094d\u0924\u093e\u0939 \u0915\u0947 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u092c\u093e\u0926\u093e\u092e \u0938\u0947 20% \u0915\u0948\u0932\u094b\u0930\u0940 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0947 \u0906\u0939\u093e\u0930 \u0928\u0947 \u090f\u0932\u0921\u0940\u090f\u0932 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u0914\u0938\u0924\u0928 \u0967\u0968.\u096a \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e\/\u0921\u0940\u090f\u0932 \u0915\u092e \u0915\u0930 \u0926\u093f\u092f\u093e \u0964<\/p>\n<p>\u090f\u0915 \u0905\u0928\u094d\u092f \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u092a\u094d\u0930\u0924\u093f \u0926\u093f\u0928 \u0967.\u096b \u0914\u0902\u0938 (\u096a\u0968 \u0917\u094d\u0930\u093e\u092e) \u092c\u093e\u0926\u093e\u092e \u0916\u093e\u0928\u0947 \u0938\u0947 \u090f\u0932\u0921\u0940\u090f\u0932 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0915\u094b \u096b.\u0969 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e\/\u0921\u0940\u090f\u0932 \u0938\u0947 \u0915\u092e \u0915\u0930 \u0926\u093f\u092f\u093e \u0917\u092f\u093e \u091c\u092c\u0915\u093f &#8220;\u0905\u091a\u094d\u091b\u093e&#8221; \u090f\u091a\u0921\u0940\u090f\u0932 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u093e \u0917\u092f\u093e \u0964 \u092a\u094d\u0930\u0924\u093f\u092d\u093e\u0917\u093f\u092f\u094b\u0902 \u0928\u0947 \u092a\u0947\u091f \u0915\u0940 \u091a\u0930\u094d\u092c\u0940 \u092d\u0940 \u0916\u094b \u0926\u0940 \u0964<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0938\u093e\u0930\u093e\u0902\u0936<\/strong>\u00a0\u092a\u094d\u0930\u0924\u093f \u0926\u093f\u0928 \u092c\u093e\u0926\u093e\u092e \u0915\u0947 \u090f\u0915 \u092f\u093e \u0926\u094b \u092e\u0941\u091f\u094d\u0920\u0940 \u0916\u093e\u0928\u0947 &#8220;\u092c\u0941\u0930\u093e&#8221; \u090f\u0932\u0921\u0940\u090f\u0932 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u092e\u0947\u0902 \u0939\u0932\u094d\u0915\u0947 \u0915\u091f\u094c\u0924\u0940 \u0915\u0930\u0928\u0947 \u0915\u0947 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\u0911\u0915\u094d\u0938\u0940\u0915\u0930\u0923 \u0915\u094b \u0930\u094b\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n<p>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0908 \u091c\u0948\u0938\u0947 \u0905\u0928\u094d\u092f \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0915\u0947 \u0938\u093e\u0925 \u0938\u0902\u092f\u0941\u0915\u094d\u0924 \u0939\u094b\u0928\u0947 \u092a\u0930 \u092a\u094d\u0930\u092d\u093e\u0935 \u0914\u0930 \u092d\u0940 \u092e\u091c\u092c\u0942\u0924 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u090f\u0915 \u092e\u093e\u0928\u0935 \u0905\u0927\u094d\u092f\u092f\u0928 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u093e \u0939\u0948 \u0915\u093f \u090f\u0915 \u092e\u0939\u0940\u0928\u0947 \u0924\u0915 \u092c\u093e\u0926\u093e\u092e \u092a\u0930 \u0938\u094d\u0928\u0948\u0915\u093f\u0902\u0917 \u0915\u0930\u0928\u0947 \u0938\u0947 \u0911\u0915\u094d\u0938\u0940\u0915\u0943\u0924 \u090f\u0932\u0921\u0940\u090f\u0932 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0915\u0947 \u0938\u094d\u0924\u0930 \u092e\u0947\u0902 14% \u0915\u0940 \u0915\u092e\u0940 \u0906\u0908 \u0964<\/p>\n<p>\u0907\u0938\u0938\u0947 \u0938\u092e\u092f \u0915\u0947 \u0938\u093e\u0925 \u0926\u093f\u0932 \u0915\u0940 \u092c\u0940\u092e\u093e\u0930\u0940 \u0915\u093e \u0916\u0924\u0930\u093e \u0915\u092e \u0939\u094b\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0938\u093e\u0930\u093e\u0902\u0936<\/strong>&#8220;\u092c\u0941\u0930\u093e&#8221; \u090f\u0932\u0921\u0940\u090f\u0932 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0911\u0915\u094d\u0938\u0940\u0915\u0930\u0923 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948, \u091c\u094b \u0939\u0943\u0926\u092f \u0930\u094b\u0917 \u0915\u0947 \u0935\u093f\u0915\u093e\u0938 \u092e\u0947\u0902 \u090f\u0915 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0915\u0926\u092e \u0939\u0948\u0964 \u092c\u093e\u0926\u093e\u092e \u092a\u0930 \u0938\u094d\u0928\u0948\u0915\u093f\u0902\u0917 \u092e\u0947\u0902 \u0911\u0915\u094d\u0938\u0940\u0921\u093e\u0907\u091c\u094d\u0921 \u090f\u0932\u0921\u0940\u090f\u0932 \u0915\u094b \u0915\u093e\u092b\u0940 \u0915\u092e \u0926\u093f\u0916\u093e\u092f\u093e \u0917\u092f\u093e \u0939\u0948\u0964<\/p>\n<\/blockquote>\n<h2>8. \u092c\u093e\u0926\u093e\u092e \u0916\u093e\u0928\u0947 \u0938\u0947 \u092d\u0942\u0916 \u0915\u092e \u0939\u094b \u091c\u093e\u0924\u0940 \u0939\u0948, \u0906\u092a\u0915\u0947 \u0938\u092e\u0917\u094d\u0930 \u0915\u0948\u0932\u094b\u0930\u0940 \u0938\u0947\u0935\u0928 \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u093e \u0939\u0948<\/h2>\n<p>\u092c\u093e\u0926\u093e\u092e \u0915\u093e\u0930\u094d\u092c\u094d\u0938 \u092e\u0947\u0902 \u0915\u092e \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0914\u0930 \u092b\u093e\u0907\u092c\u0930 \u092e\u0947\u0902 \u0909\u091a\u094d\u091a \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0914\u0930 \u092b\u093e\u0907\u092c\u0930 \u0926\u094b\u0928\u094b\u0902 \u0939\u0940 \u092a\u0930\u093f\u092a\u0942\u0930\u094d\u0923\u0924\u093e \u0915\u0940 \u092d\u093e\u0935\u0928\u093e\u0913\u0902 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091c\u093e\u0928\u0947 \u091c\u093e\u0924\u0947 \u0939\u0948\u0902\u0964 \u0907\u0938\u0938\u0947 \u0906\u092a\u0915\u094b \u0915\u092e \u0915\u0948\u0932\u094b\u0930\u0940 \u0916\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948 \u0964<\/p>\n<p>\u0967 \u0967\u0969\u096d \u092a\u094d\u0930\u0924\u093f\u092d\u093e\u0917\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0967 \u096a \u0938\u092a\u094d\u0924\u093e\u0939 \u0915\u0947 \u0905\u0927\u094d\u092f\u092f\u0928 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u093e \u0939\u0948 \u0915\u093f \u090f\u0915 \u0926\u0948\u0928\u093f\u0915 \u0967.\u096b \u0914\u0902\u0938 (\u096a\u0969 \u0917\u094d\u0930\u093e\u092e) \u092c\u093e\u0926\u093e\u092e \u0915\u0940 \u0938\u0947\u0935\u093e \u0915\u093e\u092b\u0940 \u092d\u0942\u0916 \u0914\u0930 \u0916\u093e\u0928\u0947 \u0915\u0940 \u0907\u091a\u094d\u091b\u093e \u0915\u092e \u0964<\/p>\n<p>\u0915\u0908 \u0905\u0928\u094d\u092f \u0905\u0927\u094d\u092f\u092f\u0928 \u0928\u091f\u094d\u0938 \u0915\u0947 \u092d\u0942\u0916 \u0938\u0947 \u0932\u0921\u093c\u0928\u0947 \u0935\u093e\u0932\u0947 \u092a\u094d\u0930\u092d\u093e\u0935\u094b\u0902 \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0938\u093e\u0930\u093e\u0902\u0936<\/strong>\u00a0\u091c\u092c\u0915\u093f \u0928\u091f\u094d\u0938 \u0915\u093e\u0930\u094d\u092c\u094d\u0938 \u092e\u0947\u0902 \u0915\u092e \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u0909\u0928\u092e\u0947\u0902 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0914\u0930 \u092b\u093e\u0907\u092c\u0930 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0905\u0927\u093f\u0915 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u092c\u093e\u0926\u093e\u092e \u0914\u0930 \u0905\u0928\u094d\u092f \u0928\u091f\u094d\u0938 \u0916\u093e\u0928\u0947 \u0938\u0947 \u092a\u0930\u093f\u092a\u0942\u0930\u094d\u0923\u0924\u093e \u092c\u0922\u093c \u0938\u0915\u0924\u0940 \u0939\u0948 \u0914\u0930 \u0906\u092a\u0915\u094b \u0915\u092e \u0915\u0948\u0932\u094b\u0930\u0940 \u0916\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932\u0924\u0940 \u0939\u0948\u0964<\/p>\n<\/blockquote>\n<h2>9. \u092c\u093e\u0926\u093e\u092e \u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948<\/h2>\n<p>\u0928\u091f\u094d\u0938 \u092e\u0947\u0902 \u0915\u0908 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u091c\u093f\u0928\u094d\u0939\u0947\u0902 \u0924\u094b\u0921\u093c\u0928\u0947 \u0914\u0930 \u092a\u091a\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u092a\u0915\u093e \u0936\u0930\u0940\u0930 \u0938\u0902\u0918\u0930\u094d\u0937 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u0906\u092a\u0915\u093e \u0936\u0930\u0940\u0930 \u0928\u091f\u094d\u0938 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 10-15% \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u094b \u0905\u0935\u0936\u094b\u0937\u093f\u0924 \u0928\u0939\u0940\u0902 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u0907\u0938\u0915\u0947 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924, \u0915\u0941\u091b \u0938\u092c\u0942\u0924 \u094b\u0902 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u0928\u091f\u094d\u0938 \u0916\u093e\u0928\u0947 \u0938\u0947 \u092e\u0947\u091f\u093e\u092c\u0949\u0932\u093f\u091c\u094d\u092e \u0925\u094b\u0921\u093c\u093e \u092c\u0942\u0938\u094d\u091f \u0939\u094b \u0938\u0915\u0924\u093e<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18296372\" target=\"_blank\" rel=\"noreferrer noopener\">\u0939\u0948 \u0964<\/a><\/p>\n<p>\u0909\u0928\u0915\u0947 \u0924\u0943\u092a\u094d\u0924 \u0917\u0941\u0923\u094b\u0902 \u0915\u0947 \u0915\u093e\u0930\u0923, \u0928\u091f\u094d\u0938 \u090f\u0915 \u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u0906\u0939\u093e\u0930 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u092e\u0939\u093e\u0928 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u092e\u093e\u0928\u0935 \u0905\u0928\u0941\u0938\u0902\u0927\u093e\u0928 \u0907\u0938 \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0924\u093e \u0939\u0948 \u0964<\/p>\n<p>\u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902, 3 \u0914\u0902\u0938 (84 \u0917\u094d\u0930\u093e\u092e) \u092c\u093e\u0926\u093e\u092e \u0915\u0947 \u0938\u093e\u0925 \u0915\u092e \u0915\u0948\u0932\u094b\u0930\u0940 \u0935\u093e\u0932\u0947 \u0906\u0939\u093e\u0930 \u0928\u0947 \u091c\u091f\u093f\u0932 \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0938\u0947 \u0938\u092e\u0943\u0926\u094d\u0927 \u0906\u0939\u093e\u0930 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947 \u092e\u0947\u0902 62% \u0915\u0940 \u0935\u0943\u0926\u094d\u0927\u093f \u0915\u0940\u0964<\/p>\n<p>\u0967\u0966\u0966 \u0905\u0927\u093f\u0915 \u0935\u091c\u0928 \u0935\u093e\u0932\u0940 \u092e\u0939\u093f\u0932\u093e\u0913\u0902 \u092e\u0947\u0902 \u090f\u0915 \u0914\u0930 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u092c\u093e\u0926\u093e\u092e \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u094b\u0902 \u0928\u0947 \u0905\u0916\u0930\u094b\u091f \u092e\u0941\u0915\u094d\u0924 \u0906\u0939\u093e\u0930 \u092a\u0930 \u0909\u0928 \u0932\u094b\u0917\u094b\u0902 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u0905\u0927\u093f\u0915 \u0935\u091c\u0928 \u0915\u092e \u0915\u0930 \u0926\u093f\u092f\u093e \u0964 \u0909\u0928\u094d\u0939\u094b\u0902\u0928\u0947 \u0915\u092e\u0930 \u0915\u0940 \u092a\u0930\u093f\u0927\u093f \u0914\u0930 \u0905\u0928\u094d\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092e\u093e\u0930\u094d\u0915\u0930 \u092e\u0947\u0902 \u092d\u0940 \u0938\u0941\u0927\u093e\u0930 \u0926\u093f\u0916\u093e\u092f\u093e \u0964<\/p>\n<p>\u092b\u0948\u091f \u091c\u094d\u092f\u093e\u0926\u093e \u0939\u094b\u0928\u0947 \u0915\u0947 \u092c\u093e\u0935\u091c\u0942\u0926 \u092c\u093e\u0926\u093e\u092e \u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0915\u0947 \u0905\u0928\u0941\u0915\u0942\u0932 \u092d\u094b\u091c\u0928 \u091c\u0930\u0942\u0930 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u092c\u093e\u0926\u093e\u092e \u0914\u0930 \u0905\u0928\u094d\u092f \u092e\u0947\u0935\u0947 \u092e\u0947\u0902 \u0915\u0948\u0932\u094b\u0930\u0940 \u092c\u0939\u0941\u0924 \u091c\u094d\u092f\u093e\u0926\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u090f\u0915 \u0928\u093e\u0936\u094d\u0924\u0947 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902, \u0935\u0947 \u0926\u094d\u0935\u093f \u0924\u0941\u0902\u0917 \u0916\u093e\u0928\u0947 \u0935\u093e\u0932\u094b\u0902 \u0915\u0940 \u092c\u094d\u0932\u0948\u0915\u0932\u093f\u0938\u094d\u091f \u092a\u0930 \u0939\u094b\u0928\u093e \u091a\u093e\u0939\u093f\u090f \u0964<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0938\u093e\u0930\u093e\u0902\u0936<\/strong>\u00a0\u0939\u093e\u0932\u093e\u0902\u0915\u093f \u092c\u093e\u0926\u093e\u092e \u0915\u0948\u0932\u094b\u0930\u0940 \u092e\u0947\u0902 \u0909\u091a\u094d\u091a \u0930\u0939\u0947 \u0939\u0948\u0902, \u0909\u0928\u094d\u0939\u0947\u0902 \u0916\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0935\u091c\u0928 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0928\u0939\u0940\u0902 \u0932\u0917\u0924\u093e \u0939\u0948\u0964 \u0915\u0941\u091b \u0905\u0927\u094d\u092f\u092f\u0928 \u092d\u0940 \u0935\u093f\u092a\u0930\u0940\u0924 \u0938\u0941\u091d\u093e\u0935 \u0939\u0948, \u0926\u093f\u0916\u093e \u0930\u0939\u093e \u0939\u0948 \u0915\u093f \u092c\u093e\u0926\u093e\u092e \u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947 \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<\/blockquote>\n<h2>\u0938\u093e\u0930<\/h2>\n<p>\u092c\u093e\u0926\u093e\u092e \u092e\u0947\u0902 \u092c\u0939\u0941\u0924 \u0938\u093e\u0930\u0947 \u0938\u094d\u0935\u0938\u094d\u0925 \u0935\u0938\u093e, \u092b\u093e\u0907\u092c\u0930, \u092a\u094d\u0930\u094b\u091f\u0940\u0928, \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0914\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0908 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u092c\u093e\u0926\u093e\u092e \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d\u094b\u0902 \u092e\u0947\u0902 \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0915\u093e \u0938\u094d\u0924\u0930 \u0915\u092e, \u0930\u0915\u094d\u0924\u091a\u093e\u092a \u0915\u092e \u0914\u0930 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0915\u093e \u0938\u094d\u0924\u0930 \u0915\u092e \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0964 \u092f\u0947 \u092d\u0942\u0916 \u0915\u094b \u092d\u0940 \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u092d\u0940 \u0926\u0947\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0938\u092d\u0940 \u092c\u093e\u0924\u094b\u0902 \u092a\u0930 \u0935\u093f\u091a\u093e\u0930 \u0915\u093f\u092f\u093e, \u092c\u093e\u0926\u093e\u092e \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u090f\u0915 \u092d\u094b\u091c\u0928 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0938\u0939\u0940 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092c\u0902\u0926 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>\u092c\u093e\u0926\u093e\u092e \u0926\u0941\u0928\u093f\u092f\u093e \u0915\u0947 \u0938\u092c\u0938\u0947 \u0932\u094b\u0915\u092a\u094d\u0930\u093f\u092f \u092a\u0947\u0921\u093c \u0928\u091f \u092e\u0947\u0902 \u0938\u0947 \u0939\u0948\u0902\u0964 \u092f\u0947 \u0905\u0924\u094d\u092f\u0927\u093f\u0915 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0914\u0930 \u0938\u094d\u0935\u0938\u094d\u0925 \u0935\u0938\u093e, \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0914\u0930 \u0916\u0928\u093f\u091c\u094b\u0902 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6381,"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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