{"id":6458,"date":"2024-04-04T00:00:41","date_gmt":"2024-04-04T00:00:41","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6458"},"modified":"2024-04-04T15:08:26","modified_gmt":"2024-04-04T15:08:26","slug":"best-foods-for-vitamin-d","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/best-foods-for-vitamin-d\/","title":{"rendered":"\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940 \u0915\u0947 \u0932\u093f\u090f \u0938\u0930\u094d\u0935\u0936\u094d\u0930\u0947\u0937\u094d\u0920 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925"},"content":{"rendered":"<\/p>\n<p>\u0906\u092a \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940 \u092a\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092c\u093e\u0939\u0930 \u091c\u093e\u0928\u0947 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0928\u0939\u0940\u0902 \u0939\u0948<\/p>\n<p>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940 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src=\"https:\/\/thumbor.thedailymeal.com\/NHdoQpgcvCoBye38XBXu8xwrq10=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/1_cod_liver_oil_0.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/NHdoQpgcvCoBye38XBXu8xwrq10=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/1_cod_liver_oil_0.jpg 1x\" alt=\"Cod liver oil\" width=\"870\" height=\"565\" \/><\/p>\n<p>\u0915\u0949\u0921 \u0932\u093f\u0935\u0930 \u0911\u092f\u0932 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940 \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, \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0938\u093f\u0930\u094d\u092b 1 \u091a\u092e\u094d\u092e\u091a \u092e\u0947\u0902 1,360 \u0906\u0908\u092f\u0942, \u092f\u093e 34 \u092e\u093e\u0907\u0915\u094d\u0930\u094b\u0917\u094d\u0930\u093e\u092e 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src=\"https:\/\/thumbor.thedailymeal.com\/OWZXPcCEXGvPA7cBWROXPRzZlj0=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/2_cod_liver_oil_0.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/OWZXPcCEXGvPA7cBWROXPRzZlj0=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/2_cod_liver_oil_0.jpg 1x\" alt=\"How to add cod liver oil to your diet\" width=\"870\" height=\"565\" \/><\/p>\n<p>\u092e\u091b\u0932\u0940 \u0915\u0947 \u0924\u0947\u0932 \u0915\u0947 \u0938\u092e\u093e\u0928 \u0932\u0947\u0915\u093f\u0928 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u090f \u0914\u0930 \u0921\u0940 \u0915\u0947 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u0932\u093e\u092d\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925, \u0915\u0949\u0921 \u0932\u093f\u0935\u0930 \u0924\u0947\u0932 \u0928 \u0915\u0947\u0935\u0932 \u0924\u0930\u0932 \u0930\u0942\u092a \u092e\u0947\u0902 \u0906\u0924\u093e \u0939\u0948, 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srcset=\"https:\/\/thumbor.thedailymeal.com\/X5nio-37zPPCMKdyYGdzJ0SqMTQ=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/3_trout_0.jpg 1x\" alt=\"Trout\" width=\"870\" height=\"565\" \/><\/p>\n<p>\u092e\u091b\u0932\u0940 \u0915\u0947 \u0938\u092d\u0940 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u092c\u0940\u091a \u0906\u092a \u0916\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u091f\u094d\u0930\u093e\u0909\u091f \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940 \u0915\u093e \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948 \u0964 \u0916\u0947\u0924 \u0914\u0930 \u092a\u0915\u093e\u092f\u093e \u0907\u0902\u0926\u094d\u0930\u0927\u0928\u0941\u0937 \u091f\u094d\u0930\u093e\u0909\u091f \u0915\u0947 \u0938\u093f\u0930\u094d\u092b 3 \u0914\u0902\u0938 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940, \u092f\u093e 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\u092a\u094b\u0937\u0923 \u0932\u093e\u092d \u0915\u0940 \u090f\u0915 \u091f\u0928 \u0939\u0948, \u091c\u0948\u0938\u0947 \u0905\u0932\u094d\u091c\u093e\u0907\u092e\u0930 \u0915\u0940 \u0938\u0902\u092d\u0935 \u0930\u094b\u0915\u0925\u093e\u092e \u0905\u092a\u0928\u0947 \u0913\u092e\u0947\u0917\u093e-3 \u092b\u0948\u091f\u0940 \u090f\u0938\u093f\u0921 \u0915\u0947 \u0932\u093f\u090f \u0927\u0902\u092f\u0935\u093e\u0926 \u0964 sockeye \u0938\u093e\u092e\u0928 \u0915\u0947 \u090f\u0915 3 \u0914\u0902\u0938 \u092a\u0915\u093e\u092f\u093e \u0939\u093f\u0938\u094d\u0938\u093e \u096b\u096d\u0966 IUs, \u092f\u093e \u0967\u096a.\u0968 \u092e\u093e\u0907\u0915\u094d\u0930\u094b\u0917\u094d\u0930\u093e\u092e, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940 \u0915\u0947 \u0905\u0917\u0932\u0947 \u0939\u0948<\/p>\n<h2>\u0915\u0948\u0938\u0947 \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u0915\u0947 \u0932\u093f\u090f \u0938\u093e\u092e\u0928 \u091c\u094b\u0921\u093c\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/3JLhqn31kyKQwBqMAo4sZPg-HG8=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/6_salmon_0.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/3JLhqn31kyKQwBqMAo4sZPg-HG8=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/6_salmon_0.jpg 1x\" alt=\"How to add salmon to your diet\" width=\"870\" height=\"565\" \/><\/p>\n<p>\u0938\u0939\u0940 \u0938\u093e\u092e\u0928 \u0917\u094d\u0930\u093f\u0932\u093f\u0902\u0917 \u0905\u092a\u0928\u0947 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0936\u093e\u0928\u0926\u093e\u0930 \u0924\u0930\u0940\u0915\u093e \u0939\u0948, \u0914\u0930 \u092f\u0939 \u090f\u0915 \u092e\u091c\u0947\u0926\u093e\u0930 \u092d\u094b\u091c\u0928 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u0905\u0917\u0930 \u0906\u092a \u0907\u0938\u0947 \u090f\u0915 \u091b\u0921\u093c\u0940 \u092a\u0930 \u0917\u094d\u0930\u093f\u0932 \u0964 \u0907\u0938\u0947 \u092c\u0947\u0915 \u092f\u093e \u0924\u0932\u093e \u0939\u0941\u0906 \u092d\u0940 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948 \u0914\u0930 \u0938\u092d\u0940 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u0938\u0949\u0938 \u0915\u0947 \u0938\u093e\u0925 \u092a\u0930\u094b\u0938\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0905\u0917\u0932\u093e<\/p>\n<h2>\u0938\u092b\u0947\u0926 \u092e\u0936\u0930\u0942\u092e<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/cnj2dLkwaY6HGdolngKLZd78APQ=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/7_white_mushrooms_0.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/cnj2dLkwaY6HGdolngKLZd78APQ=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/7_white_mushrooms_0.jpg 1x\" alt=\"White mushrooms\" width=\"870\" height=\"565\" \/><\/p>\n<p>\u092e\u0936\u0930\u0942\u092e \u0915\u094b \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940 \u092c\u0922\u093c\u093e\u0928\u0947 \u0938\u0939\u093f\u0924 \u0915\u0908 \u0914\u0937\u0927\u0940\u092f \u0932\u093e\u092d\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u091c\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948 \u0964 \u0906\u0927\u093e \u0915\u092a \u0915\u091a\u094d\u091a\u0947 \u0938\u092b\u0947\u0926 \u092e\u0936\u0930\u0942\u092e \u091c\u094b \u0915\u093e\u091f \u0926\u093f\u090f \u0917\u090f \u0939\u0948\u0902 \u0914\u0930 \u092f\u0942\u0935\u0940 \u0932\u093e\u0907\u091f \u0915\u0947 \u0938\u0902\u092a\u0930\u094d\u0915 \u092e\u0947\u0902 \u0939\u0948\u0902, \u0909\u0928\u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940 \u0915\u0947 \u0969\u096c\u096c \u0906\u0908\u092f\u0942, \u092f\u093e \u096f.\u0968 \u092e\u093e\u0907\u0915\u094d\u0930\u094b\u0917\u094d\u0930\u093e\u092e \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u0964 \u0905\u0917\u0932\u093e<\/p>\n<h2>\u0915\u0948\u0938\u0947 \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u0915\u0947 \u0932\u093f\u090f \u0938\u092b\u0947\u0926 \u092e\u0936\u0930\u0942\u092e \u091c\u094b\u0921\u093c\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/GbZ78fEqMdIV882wGrF8nt_fVfA=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/8_white_mushrooms_0.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/GbZ78fEqMdIV882wGrF8nt_fVfA=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/8_white_mushrooms_0.jpg 1x\" alt=\"How to add white mushrooms to your diet\" width=\"870\" height=\"565\" \/><\/p>\n<p>\u0906\u092a \u0916\u0941\u0926 \u0938\u0947 \u0938\u092b\u0947\u0926 \u092e\u0936\u0930\u0942\u092e \u0916\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u092f\u093e \u0909\u0928\u094d\u0939\u0947\u0902 \u092c\u0939\u0941\u0924 \u091c\u094d\u092f\u093e\u0926\u093e \u0915\u0941\u091b \u092d\u0940 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u091f\u0949\u092a\u093f\u0902\u0917 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u091c\u094b\u0921\u093c \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0909\u0928\u094d\u0939\u0947\u0902 \u090f\u0915 \u0938\u0932\u093e\u0926 \u092e\u0947\u0902 \u091f\u0949\u0938, \u0905\u092a\u0928\u0947 \u0906\u092a \u0915\u094b \u092a\u093e\u0938\u094d\u0924\u093e \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u092e\u0936\u0930\u0942\u092e \u0938\u0949\u0938 \u092a\u0915\u093e\u0928\u093e \u092f\u093e \u0905\u092e\u0947\u0930\u093f\u0915\u093e \u0915\u0947 \u0936\u0940\u0930\u094d\u0937 pizzerias \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0938\u0947 \u092e\u0936\u0930\u0942\u092e \u092a\u093f\u091c\u094d\u091c\u093e \u0906\u0926\u0947\u0936 \u0964 \u0905\u0917\u0932\u093e<\/p>\n<h2>\u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u0926\u0942\u0927<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/3x1cuJYUv-daUkKVEGMEP9Swjn8=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/9_milk_0.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/3x1cuJYUv-daUkKVEGMEP9Swjn8=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/9_milk_0.jpg 1x\" alt=\"Fortified milk\" width=\"870\" height=\"565\" \/><\/p>\n<p>\u0905\u092e\u0947\u0930\u093f\u0915\u093e \u092e\u0947\u0902, \u0914\u0938\u0924 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940 \u0915\u093e \u0938\u092c\u0938\u0947 \u0905\u0927\u093f\u0915 \u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0938\u0947 \u0906\u0924\u093e \u0939\u0948\u0964 \u0926\u0947\u0936 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 \u0938\u092d\u0940 \u0926\u0942\u0927 \u092a\u094d\u0930\u0924\u093f \u0915\u092a \u0967\u0966\u0966 \u0906\u0908\u092f\u0942, \u092f\u093e \u0968.\u096b \u092e\u093e\u0907\u0915\u094d\u0930\u094b\u0917\u094d\u0930\u093e\u092e \u0915\u0947 \u0938\u093e\u0925 \u0926\u0943\u0922\u093c \u0939\u0948 \u0964 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940 \u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 2% \u0926\u0942\u0927 \u0915\u0947 \u090f\u0915 \u0915\u092a \u092e\u0947\u0902 \u0967\u0968\u0966 \u0906\u0908\u092f\u0942, \u092f\u093e \u0968.\u096f \u092e\u093e\u0907\u0915\u094d\u0930\u094b\u0917\u094d\u0930\u093e\u092e \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940 \u0939\u0948 \u0964 \u0928\u0947\u0915\u094d\u0938\u094d\u091f<\/p>\n<h2>\u0915\u0948\u0938\u0947 \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u0915\u0947 \u0932\u093f\u090f \u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u0926\u0942\u0927 \u091c\u094b\u0921\u093c\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/CYsp1556_9wZXAEBzZs7_NEZxwk=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/10_milk_0.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/CYsp1556_9wZXAEBzZs7_NEZxwk=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/10_milk_0.jpg 1x\" alt=\"How to add fortified milk to your diet\" width=\"870\" height=\"565\" \/><\/p>\n<p>\u0926\u0942\u0927 \u092a\u0940\u0928\u0947 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0906\u092a \u0907\u0938\u0947 \u0915\u0949\u092b\u0940 \u092f\u093e \u0938\u094d\u092e\u0942\u0926\u0940 \u092e\u0947\u0902 \u091c\u094b\u0921\u093c \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u092f\u0939\u093e\u0902 \u0922\u0947\u0930\u094b\u0902 \u0930\u0947\u0938\u093f\u092a\u0940 \u092d\u0940 \u0939\u0948\u0902, \u091c\u093f\u0928\u092e\u0947\u0902 \u0926\u0942\u0927 \u0915\u093e \u092d\u0930\u092a\u0942\u0930 \u0938\u0947\u0935\u0928 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u0905\u0917\u0932\u093e<\/p>\n<h2>\u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u0935\u0948\u0915\u0932\u094d\u092a\u093f\u0915 \u0926\u0942\u0927<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/MQDghJSIZ_bxybolywF0HYs8pro=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/11_alt_milk_0.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/MQDghJSIZ_bxybolywF0HYs8pro=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/11_alt_milk_0.jpg 1x\" alt=\"Fortified alternative milk\" width=\"870\" height=\"565\" \/><\/p>\n<p>\u0935\u0939\u093e\u0902 \u0926\u0942\u0927 \u0915\u0947 \u0932\u093f\u090f \u0907\u0924\u0928\u0947 \u0938\u093e\u0930\u0947 \u0935\u093f\u0915\u0932\u094d\u092a \u0905\u092c \u0909\u092a\u0932\u092c\u094d\u0927 \u0939\u0948\u0902, \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u0938\u094b\u092f\u093e, \u092c\u093e\u0926\u093e\u092e \u0914\u0930 \u091c\u0908 \u0915\u093e \u0926\u0942\u0927 \u0964 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940-\u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u0938\u094b\u092f\u093e, \u092c\u093e\u0926\u093e\u092e \u0914\u0930 \u091c\u0908 \u0915\u0947 \u0926\u0942\u0927 \u092e\u0947\u0902 100 \u0938\u0947 144 \u0906\u0908\u092f\u0942 \u092f\u093e 2.5 \u0938\u0947 3.6 \u092e\u093e\u0907\u0915\u094d\u0930\u094b\u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u0924\u093f \u0915\u092a \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 \u0905\u0917\u0932\u093e<\/p>\n<h2>\u0915\u0948\u0938\u0947 \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0917\u0922\u093c\u0935\u093e\u0932\u0947 \u0926\u0942\u0927 \u0935\u093f\u0915\u0932\u094d\u092a \u091c\u094b\u0921\u093c\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/-BERYLYrNLP5jNcV76H_P9YkMMg=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/12_oat_milk_0.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/-BERYLYrNLP5jNcV76H_P9YkMMg=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/12_oat_milk_0.jpg 1x\" alt=\"How to add a fortified milk alternative to your diet\" width=\"870\" height=\"565\" \/><\/p>\n<p>\u0906\u092a \u0905\u092a\u0928\u0940 \u0915\u0949\u092b\u0940 \u092f\u093e \u091a\u093e\u092f \u0915\u0947 \u0932\u093f\u090f \u0915\u094d\u0930\u0940\u092e\u0930 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0907\u0928\u092e\u0947\u0902 \u0938\u0947 \u0915\u093f\u0938\u0940 \u092d\u0940 \u0926\u0942\u0927 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u092f\u093e \u0915\u093f\u0938\u0940 \u092d\u0940 \u0928\u0941\u0938\u094d\u0916\u093e \u092e\u0947\u0902 \u0926\u0942\u0927 \u0915\u0947 \u0935\u093f\u0915\u0932\u094d\u092a \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902\u0964 \u092c\u0939\u0941\u0924 \u0938\u093e\u0930\u0947 \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0914\u0930 \u0921\u0947\u0938\u0930\u094d\u091f \u092d\u0940 \u0939\u0948\u0902 \u091c\u094b \u0938\u094b\u092f\u093e, \u092c\u093e\u0926\u093e\u092e \u092f\u093e \u091c\u0908 \u0915\u0947 \u0926\u0942\u0927 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 \u0905\u0917\u0932\u093e<\/p>\n<h2>\u0938\u093e\u0930\u094d\u0921\u093f\u0928<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/n0muKnGq0TOs65koFwgGpKrCIJA=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/13_sardines_0.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/n0muKnGq0TOs65koFwgGpKrCIJA=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/13_sardines_0.jpg 1x\" alt=\"Sardines\" width=\"870\" height=\"565\" \/><\/p>\n<p>\u0938\u093e\u0930\u094d\u0921\u093f\u0928 \u0906\u092e \u0924\u094c\u0930 \u092a\u0930 \u0921\u093f\u092c\u094d\u092c\u0947 \u092e\u0947\u0902 \u0906\u0924\u0947 \u0939\u0948\u0902, \u0914\u0930 \u0926\u094b \u0938\u093e\u0930\u094d\u0921\u093f\u0928 \u0915\u0940 \u0938\u0947\u0935\u093e \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940, \u092f\u093e \u0967.\u0968 \u092e\u093e\u0907\u0915\u094d\u0930\u094b\u0917\u094d\u0930\u093e\u092e \u0915\u0947 \u096a\u096c IUs \u0939\u0948 \u0964 \u0905\u0917\u0932\u093e<\/p>\n<h2>\u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0938\u093e\u0930\u094d\u0921\u093f\u0928 \u0915\u0948\u0938\u0947 \u091c\u094b\u0921\u093c\u0947\u0902<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/ZmvNh0oBZ1Lx_6OCBS2UY1-eeEc=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/14_sardines_0.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/ZmvNh0oBZ1Lx_6OCBS2UY1-eeEc=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/14_sardines_0.jpg 1x\" alt=\"How to add sardines to your diet\" width=\"870\" height=\"565\" \/><\/p>\n<p>\u0938\u093e\u0930\u094d\u0921\u093f\u0928 \u0916\u0941\u0926 \u0915\u0947 \u0926\u094d\u0935\u093e\u0930\u093e \u0916\u093e\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u0935\u0947 \u092d\u0940 \u092a\u093f\u091c\u094d\u091c\u093e \u091f\u0949\u092a\u093f\u0902\u0917 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0914\u0930 \u0938\u0942\u092a \u092f\u093e \u0938\u0932\u093e\u0926 \u092e\u0947\u0902 \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902 \u0964 \u0905\u0917\u0932\u093e<\/p>\n<h2>\u0905\u0902\u0921\u0947 \u0915\u0940 \u091c\u0930\u094d\u0926\u0940<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/egDZJhnXjbxUZfOlE0yhfWu3Y_Q=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/15_egg_yolk_0.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/egDZJhnXjbxUZfOlE0yhfWu3Y_Q=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/15_egg_yolk_0.jpg 1x\" alt=\"Egg yolks\" width=\"870\" height=\"565\" \/><\/p>\n<p>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940 \u0905\u0902\u0921\u0947 \u0915\u0940 \u091c\u0930\u094d\u0926\u0940 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u090f\u0915 \u092c\u0921\u093c\u0947 \u0924\u0932\u0947 \u0939\u0941\u090f \u0905\u0902\u0921\u0947 \u092e\u0947\u0902 \u092a\u094d\u0930\u0924\u093f \u0938\u0930\u094d\u0935\u093f\u0902\u0917, \u092f\u093e \u0967.\u0967 \u092e\u093e\u0907\u0915\u094d\u0930\u094b\u0917\u094d\u0930\u093e\u092e \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940 \u0915\u0947 \u096a\u096a \u0906\u0908\u092f\u0942 \u0939\u094b\u0902\u0917\u0947 \u0964 \u0905\u0902\u0921\u0947 \u0907\u0924\u0928\u0947 \u092c\u0939\u0941\u092e\u0941\u0916\u0940 \u0939\u0948\u0902 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0938\u092d\u0940 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u0905\u092a\u094d\u0930\u0924\u094d\u092f\u093e\u0936\u093f\u0924 \u0924\u0924\u094d\u0935 \u0939\u0948\u0902 \u091c\u094b \u0905\u0902\u0921\u0947 \u0915\u0947 \u0938\u093e\u0925 \u092e\u0939\u093e\u0928 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 \u0905\u0917\u0932\u093e<\/p>\n<h2>\u0915\u0948\u0938\u0947 \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u0915\u0947 \u0932\u093f\u090f \u0905\u0902\u0921\u0947 \u0915\u0940 \u091c\u0930\u094d\u0926\u0940 \u091c\u094b\u0921\u093c\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/726OD4fsdlexcBEdN0SRfJv6nR0=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/16_eggs_0.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/726OD4fsdlexcBEdN0SRfJv6nR0=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/16_eggs_0.jpg 1x\" alt=\"How to add egg yolks to your diet\" width=\"870\" height=\"565\" \/><\/p>\n<p>\u0928\u093e\u0936\u094d\u0924\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u0902\u0921\u0947 \u0939\u094b\u0928\u0947 \u090f\u0915 \u0924\u094d\u0935\u0930\u093f\u0924 \u0914\u0930 \u0906\u0938\u093e\u0928 \u0924\u0930\u0940\u0915\u093e \u0939\u0948 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0935\u0947 \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u0915\u093e \u090f\u0915 \u0939\u093f\u0938\u094d\u0938\u093e \u0930\u0939\u0947 \u0939\u0948\u0902, \u0932\u0947\u0915\u093f\u0928 \u0906\u092a \u0906\u092e\u0932\u0947\u091f, \u0924\u0932\u093e \u0939\u0941\u0906 \u0905\u0902\u0921\u0947 \u092f\u093e \u0938\u093f\u0930\u094d\u092b \u0924\u0932\u0947 \u0939\u0941\u090f \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091b\u0921\u093c\u0940 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0928\u0939\u0940\u0902 \u0939\u0948 \u0964 \u092c\u0939\u0941\u0924 \u0938\u093e\u0930\u0947 \u092c\u094d\u0930\u0902\u091a \u0935\u094d\u092f\u0902\u091c\u0928 \u0939\u0948\u0902 \u091c\u094b \u0905\u0902\u0921\u0947 \u0914\u0930 \u0905\u0902\u0921\u0947 \u0915\u0940 \u091c\u0930\u094d\u0926\u0940 \u0915\u093e \u0930\u091a\u0928\u093e\u0924\u094d\u092e\u0915 \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0938\u093e\u0925 \u0939\u0940 \u0930\u093e\u0924 \u0915\u0947 \u0916\u093e\u0928\u0947 \u0915\u0947 \u0935\u094d\u092f\u0902\u091c\u0928 \u091c\u0948\u0938\u0947 \u0936\u0936\u0941\u0915\u093e \u092f\u093e \u0905\u0902\u0921\u0947 \u0915\u0947 \u0924\u0932\u0947 \u0939\u0941\u090f \u091a\u093e\u0935\u0932\u0964 \u0905\u0917\u0932\u093e<\/p>\n<h2>\u092c\u0940\u092b \u091c\u093f\u0917\u0930<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/FK3HAeRMXWPJFx3DwVaSDAom7FY=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/17_beef_liver_0.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/FK3HAeRMXWPJFx3DwVaSDAom7FY=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/17_beef_liver_0.jpg 1x\" alt=\"Beef liver\" width=\"870\" height=\"565\" \/><\/p>\n<p>\u092f\u0939 \u0915\u0941\u091b \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f \u0927\u094d\u0935\u0928\u093f \u0928\u0939\u0940\u0902 \u0932\u0917 \u0938\u0915\u0924\u093e \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u092c\u0940\u092b \u091c\u093f\u0917\u0930 \u0915\u0908 \u0938\u0902\u0938\u094d\u0915\u0943\u0924\u093f\u092f\u094b\u0902 \u0926\u094d\u0935\u093e\u0930\u093e \u092e\u091c\u093c\u093e \u0906\u092f\u093e \u0939\u0948, \u0907\u0924\u093e\u0932\u0935\u0940, \u0926\u0915\u094d\u0937\u093f\u0923 \u0905\u092e\u0947\u0930\u093f\u0915\u0940 \u0914\u0930 \u0926\u0915\u094d\u0937\u093f\u0923 \u090f\u0936\u093f\u092f\u093e\u0908 \u0935\u094d\u092f\u0902\u091c\u0928\u094b\u0902 \u0915\u0947 \u092d\u093e\u0917 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0964 \u092c\u094d\u0930\u0947\u091c\u093c\u094d\u0921 \u092c\u0940\u092b \u0932\u093f\u0935\u0930 \u0915\u0947 \u0924\u0940\u0928 \u0914\u0902\u0938 \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940 \u0915\u0947 42 \u0906\u0908\u092f\u0942, \u092f\u093e 1 \u092e\u093e\u0907\u0915\u094d\u0930\u094b\u0917\u094d\u0930\u093e\u092e \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 \u0905\u0917\u0932\u093e<\/p>\n<h2>\u0915\u0948\u0938\u0947 \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u0915\u0947 \u0932\u093f\u090f \u092c\u0940\u092b \u091c\u093f\u0917\u0930 \u091c\u094b\u0921\u093c\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/42OWTdrwaEP-pno9T2mnJMQ_Ls0=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/18_beef_liver_0.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/42OWTdrwaEP-pno9T2mnJMQ_Ls0=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/18_beef_liver_0.jpg 1x\" alt=\"How to add beef liver to your diet\" width=\"870\" height=\"565\" \/><\/p>\n<p>\u092c\u0940\u092b \u091c\u093f\u0917\u0930 \u0906\u092e \u0924\u094c\u0930 \u092a\u0930 \u0917\u094d\u0930\u0940\u0932\u094d\u0921 \u092f\u093e saut\u00e9ed \u0914\u0930 \u090f\u0915 \u092e\u0941\u0916\u094d\u092f \u092a\u093e\u0920\u094d\u092f\u0915\u094d\u0930\u092e \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0916\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948 \u0964 \u0906\u092a \u0915\u0941\u091b \u0905\u092a\u0928\u0947 \u0906\u092a \u0915\u094b \u092c\u0928\u093e\u0928\u0947 \u092f\u093e \u0905\u092e\u0947\u0930\u093f\u0915\u093e \u0915\u0947 \u0938\u0930\u094d\u0935\u0936\u094d\u0930\u0947\u0937\u094d\u0920 \u0906\u0924\u094d\u092e\u093e \u0916\u093e\u0926\u094d\u092f \u0930\u0947\u0938\u094d\u0924\u0930\u093e\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u092e\u0947\u0902 \u090f\u0915 \u0925\u093e\u0932\u0940 \u0906\u0926\u0947\u0936 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964 \u0905\u0917\u0932\u093e<\/p>\n<h2>\u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u0905\u0928\u093e\u091c<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/8f7VGC2jLjYkaoxCzlIG0xyIbns=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/19_cereal_0.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/8f7VGC2jLjYkaoxCzlIG0xyIbns=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/19_cereal_0.jpg 1x\" alt=\"Fortified cereal\" width=\"870\" height=\"565\" \/><\/p>\n<p>\u092c\u0939\u0941\u0924 \u0938\u093e\u0930\u0947 \u0930\u0947\u0921\u0940-\u091f\u0942-\u0908\u091f \u0905\u0928\u093e\u091c \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940 \u0915\u0947 \u0938\u093e\u0925 \u092e\u091c\u092c\u0942\u0924 \u0906\u0924\u0947 \u0939\u0948\u0902\u0964 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940 \u0915\u0947 \u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u0926\u0948\u0928\u093f\u0915 \u092e\u0942\u0932\u094d\u092f \u0915\u0947 10% \u0915\u0947 \u0938\u093e\u0925 \u092e\u091c\u092c\u0942\u0924 \u0915\u093f\u090f \u0917\u090f \u0905\u0928\u093e\u091c \u0915\u0940 \u0938\u093f\u0930\u094d\u092b \u090f\u0915 \u0938\u0947\u0935\u093e \u092e\u0947\u0902 80 \u0906\u0908\u092f\u0942, \u092f\u093e 2 \u092e\u093e\u0907\u0915\u094d\u0930\u094b\u0917\u094d\u0930\u093e\u092e \u0939\u0948\u0902\u0964 \u0905\u0917\u0932\u093e<\/p>\n<h2>\u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u0905\u0928\u093e\u091c \u0915\u0948\u0938\u0947 \u091c\u094b\u0921\u093c\u0947\u0902<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/lr-jR_UhZskwWjfRzn_SHXlYZF0=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/20_cereal_0.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/lr-jR_UhZskwWjfRzn_SHXlYZF0=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/20_cereal_0.jpg 1x\" alt=\"How to add fortified cereal to your diet\" width=\"870\" height=\"565\" \/><\/p>\n<p>\u0938\u092c\u0938\u0947 \u092c\u0921\u093c\u0940 \u0928\u093e\u0936\u094d\u0924\u0947 \u0915\u0940 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src=\"https:\/\/thumbor.thedailymeal.com\/wbfjSZqnPalcwHWVAfzy1X1J5eg=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/21_swordfish_0.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/wbfjSZqnPalcwHWVAfzy1X1J5eg=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/21_swordfish_0.jpg 1x\" alt=\"Swordfish\" width=\"870\" height=\"565\" \/><\/p>\n<p>\u092a\u0915\u0947 \u0939\u0941\u090f \u0938\u094d\u0935\u094b\u0930\u094d\u0921\u092b\u093f\u0936 \u0915\u0947 \u0938\u093f\u0930\u094d\u092b 3 \u0914\u0902\u0938 \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940 \u092f\u093e \u0967\u096a.\u0968 \u092e\u093e\u0907\u0915\u094d\u0930\u094b\u0917\u094d\u0930\u093e\u092e \u0915\u0947 \u096b\u096c\u096c \u0906\u0908\u092f\u0942 \u0939\u0948\u0902 \u0964 \u092f\u0939 \u0938\u0947\u0932\u0947\u0928\u093f\u092f\u092e \u0915\u093e \u090f\u0915 \u092c\u0921\u093c\u093e \u0938\u094d\u0930\u094b\u0924 \u092d\u0940 \u0939\u0948, \u091c\u094b \u0926\u093f\u0932 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u0905\u0917\u0932\u093e<\/p>\n<h2>\u0915\u0948\u0938\u0947 \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u0915\u0947 \u0932\u093f\u090f \u0938\u094d\u0935\u094b\u0930\u094d\u0921\u092b\u093f\u0936 \u091c\u094b\u0921\u093c\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/bPh3c8CMhvFNrNhfa2Qmx5-1mgg=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/22_swordfish_0.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/bPh3c8CMhvFNrNhfa2Qmx5-1mgg=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/22_swordfish_0.jpg 1x\" alt=\"How to add swordfish to your diet\" width=\"870\" height=\"565\" \/><\/p>\n<p>\u0906\u092a \u0938\u094d\u0935\u094b\u0930\u094d\u0921\u092b\u093f\u0936 \u0917\u094d\u0930\u093f\u0932 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0921\u094d\u0930\u0947\u0938\u093f\u0902\u0917 \u0915\u0947 \u0938\u093e\u0925 \u0907\u0938\u0947 \u092a\u0930\u094b\u0938 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u0907\u0938\u0947 \u090f\u0915 \u0915\u091f\u093e\u0930 \u092a\u0930 \u091a\u093f\u092a\u0915\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u092f\u093e \u0907\u0938\u0947 \u0938\u094d\u0935\u094b\u0930\u094d\u0921\u092b\u093f\u0936 \u0938\u094d\u0932\u093e\u0907\u0921\u0930 \u092e\u0947\u0902 \u092c\u0926\u0932 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0938\u094d\u0935\u094b\u0930\u094d\u0921\u092b\u093f\u0936 \u0915\u094b \u092c\u0947\u0915 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948, \u0924\u0932\u093e \u092f\u093e \u092a\u0930\u094b\u0938\u093e \u091c\u093e 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\u092d\u0921\u093c\u0915\u093e\u090a \u092c\u0940\u092e\u093e\u0930\u093f\u092f\u094b\u0902 \u0938\u0939\u093f\u0924 \u0915\u0908 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d \u0939\u0948\u0902\u0964 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940 \u0915\u0947 \u0926\u0948\u0928\u093f\u0915 \u092e\u0942\u0932\u094d\u092f \u0915\u0947 20% \u0915\u0947 \u0938\u093e\u0925 \u092e\u091c\u092c\u0942\u0924 \u0926\u0939\u0940 \u0915\u0947 \u091b\u0939 \u0914\u0902\u0938 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940, \u092f\u093e 2 \u092e\u093e\u0907\u0915\u094d\u0930\u094b\u0917\u094d\u0930\u093e\u092e \u0915\u0947 \u096e\u0966 IUs \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902 \u0964 \u0905\u0917\u0932\u093e<\/p>\n<h2>\u0915\u0948\u0938\u0947 \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u0915\u0947 \u0932\u093f\u090f \u0917\u0922\u093c\u0935\u093e\u0932\u0947 \u0926\u0939\u0940 \u091c\u094b\u0921\u093c\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/QiPbOA8vGco_7xdqIXDQZGYxvLU=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/24_yogurt_0.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/QiPbOA8vGco_7xdqIXDQZGYxvLU=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/24_yogurt_0.jpg 1x\" alt=\"How to add fortified yogurt to your diet\" width=\"870\" height=\"565\" \/><\/p>\n<p>\u091c\u092c \u0905\u0927\u093f\u0915 \u0917\u0922\u093c\u0935\u093e\u0932\u0947 \u0926\u0939\u0940 \u0916\u093e\u0928\u0947, \u092f\u0939 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u092f\u0939 \u092c\u0939\u0941\u0924 \u0905\u0927\u093f\u0915 \u091a\u0940\u0928\u0940 \u0928\u0939\u0940\u0902 \u0939\u0948 \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948, \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092e\u0940\u0920\u093e \u0926\u0939\u0940 \u0909\u0928 &#8220;\u0938\u094d\u0935\u0938\u094d\u0925&#8221; \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948 \u0906\u092a \u0938\u0947 \u092c\u091a\u0928\u093e \u091a\u093e\u0939\u093f\u090f \u0964 \u0926\u0939\u0940 \u0916\u093e\u0928\u0947 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e \u0906\u092a \u0907\u0938\u0947 \u0938\u094d\u092e\u0942\u0926\u0940 \u092e\u0947\u0902 \u091c\u094b\u0921\u093c \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u092c\u094d\u0930\u0947\u0915\u092b\u093e\u0938\u094d\u091f \u092a\u0930\u092b\u0947\u091f \u092c\u0928\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u092f\u093e \u092b\u093f\u0930 \u0921\u093f\u092a \u092f\u093e \u0921\u0947\u091c\u0930\u094d\u091f \u092e\u0947\u0902 \u0907\u0938\u0915\u093e \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0905\u0917\u0932\u093e<\/p>\n<h2>\u0938\u0942\u0930\u094d\u092f<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/_RtsZk3egjv-3e56Q_NkBVnzkb4=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/25_sunlight_0.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/_RtsZk3egjv-3e56Q_NkBVnzkb4=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/25_sunlight_0.jpg 1x\" alt=\"Sunlight\" width=\"870\" height=\"565\" \/><\/p>\n<p>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940 \u0915\u0941\u091b \u0938\u0942\u0930\u091c \u0915\u0940 \u0930\u094b\u0936\u0928\u0940 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0915\u0947 \u0924\u094d\u0935\u091a\u093e \u092e\u0947\u0902 \u0938\u094d\u0935\u093e\u092d\u093e\u0935\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u0909\u0924\u094d\u092a\u093e\u0926\u093f\u0924 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948; \u0938\u0942\u0930\u094d\u092f \u0915\u0940 \u092a\u0930\u093e\u092c\u0948\u0902\u0917\u0928\u0940 \u092c\u0940 \u090a\u0930\u094d\u091c\u093e \u092f\u0939 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0915\u093e \u0909\u0924\u094d\u092a\u093e\u0926\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u093e\u0930\u0923 \u092c\u0928\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948, \u091c\u092c\u0915\u093f \u0905\u092d\u0940 \u092d\u0940 \u0905\u092a\u0928\u0940 \u0924\u094d\u0935\u091a\u093e \u0915\u0940 \u0926\u0947\u0916\u092d\u093e\u0932, \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u0938\u0930\u094d\u0926\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u091c\u092c \u0906\u092a \u0915\u092e \u0938\u0942\u0930\u091c \u0915\u0940 \u0930\u094b\u0936\u0928\u0940 \u0915\u0947 \u0938\u0902\u092a\u0930\u094d\u0915 \u092e\u0947\u0902 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u0964 \u0905\u0917\u0932\u093e<\/p>\n<h2>\u0905\u0927\u093f\u0915 \u0927\u0942\u092a \u0915\u0948\u0938\u0947 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0947\u0902<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/oVHHa3r9p5KryvRwN8nnu_zsuGA=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/26_sunlight_0.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/oVHHa3r9p5KryvRwN8nnu_zsuGA=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/26_sunlight_0.jpg 1x\" alt=\"How to get more sunlight\" width=\"870\" height=\"565\" \/><\/p>\n<p>\u092f\u0926\u093f \u0906\u092a \u091c\u094d\u092f\u093e\u0926\u093e \u092c\u093e\u0939\u0930 \u091c\u093e\u0928\u0947 \u092e\u0947\u0902 \u0938\u0915\u094d\u0937\u092e \u0928\u0939\u0940\u0902 \u0939\u0948\u0902, \u092f\u093e \u092f\u0926\u093f \u0906\u092a\u0915\u0947 \u0915\u094d\u0937\u0947\u0924\u094d\u0930 \u092e\u0947\u0902 \u092c\u0939\u0941\u0924 \u0915\u092e \u0938\u0942\u0930\u091c \u0915\u0940 \u0930\u094b\u0936\u0928\u0940 \u092e\u093f\u0932\u0924\u0940 \u0939\u0948, \u0924\u094b \u0906\u092a \u0905\u092d\u0940 \u092d\u0940 \u0905\u092a\u0928\u0940 \u0916\u093f\u0921\u093c\u0915\u093f\u092f\u093e\u0902 \u0916\u094b\u0932\u0928\u093e \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0915\u0947 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\u092d\u0930\u094b\u0938\u093e \u0928\u0939\u0940\u0902 \u0939\u0948 \u0964 \u0905\u0917\u0932\u093e<\/p>\n<h2>\u0906\u0939\u093e\u0930 \u0915\u0940 \u0916\u0941\u0930\u093e\u0915<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/2u3I2B71N8prgWOrGgcYzO_iyRw=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/27_vitamin_d_supplement_0.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/2u3I2B71N8prgWOrGgcYzO_iyRw=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/27_vitamin_d_supplement_0.jpg 1x\" alt=\"Dietary supplements\" width=\"870\" height=\"565\" \/><\/p>\n<p>\u092f\u0939 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u093e \u090f\u0915 \u0906\u0938\u093e\u0928 \u0924\u0930\u0940\u0915\u093e \u0939\u0948 \u0915\u093f \u0906\u092a \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940 \u0915\u0947 \u0905\u092a\u0928\u0947 \u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u0926\u0948\u0928\u093f\u0915 \u092e\u0942\u0932\u094d\u092f \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902, \u090f\u0915 \u0906\u0939\u093e\u0930 \u092a\u0942\u0930\u0915 \u0932\u0947\u0928\u0947 \u0938\u0947 \u0939\u0948\u0964 \u0905\u0917\u0930 \u0906\u092a\u0915\u094b \u0932\u0917\u0924\u093e \u0939\u0948 \u0915\u093f \u0906\u092a\u0915\u094b \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940 \u0915\u0940 \u0915\u092e\u0940 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948 \u0924\u094b \u0906\u092a\u0915\u094b \u092c\u094d\u0932\u0921 \u091f\u0947\u0938\u094d\u091f \u0915\u0930\u0935\u093e\u0928\u093e \u091a\u093e\u0939\u093f\u090f \u0914\u0930 \u0905\u092a\u0928\u0947 \u0921\u0949\u0915\u094d\u091f\u0930 \u0938\u0947 \u092a\u0942\u091b\u0928\u093e \u091a\u093e\u0939\u093f\u090f \u0915\u093f \u0906\u092a\u0915\u093e \u0938\u094d\u0924\u0930 \u0915\u094d\u092f\u093e \u0939\u0948 \u0914\u0930 \u0906\u092a\u0915\u094b \u0915\u093f\u0924\u0928\u0940 \u091c\u0930\u0942\u0930\u0924 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964 \u0905\u0917\u0932\u093e<\/p>\n<h2>\u0906\u0939\u093e\u0930 \u0915\u0940 \u0916\u0941\u0930\u093e\u0915 \u0915\u0948\u0938\u0947 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0947\u0902<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/osL2sG2R7MKAB5gZ2zbc3s4XWkM=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/28_dietary_supplements_0.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/osL2sG2R7MKAB5gZ2zbc3s4XWkM=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/28_dietary_supplements_0.jpg 1x\" alt=\"How to get dietary supplements\" width=\"870\" height=\"565\" \/><\/p>\n<p>\u0906\u092a \u0915\u093f\u0938\u0940 \u092d\u0940 \u0915\u093f\u0930\u093e\u0928\u0947 \u0915\u0940 \u0926\u0941\u0915\u093e\u0928, \u092b\u093e\u0930\u094d\u092e\u0947\u0938\u0940 \u092f\u093e \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0915\u0940 \u0926\u0941\u0915\u093e\u0928 \u092a\u0930 \u0906\u0939\u093e\u0930 \u0915\u0940 \u0916\u0941\u0930\u093e\u0915 \u092a\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u092f\u0939 \u0926\u0947\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0947 \u0935\u093f\u0915\u0932\u094d\u092a\u094b\u0902 \u0915\u0940 \u091c\u093e\u0902\u091a \u0915\u0930\u0928\u093e \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948 \u0915\u093f \u0909\u0928\u0915\u0947 \u092a\u093e\u0938 \u0915\u093f\u0924\u0928\u093e \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940 \u0939\u0948 \u0924\u093e\u0915\u093f \u0906\u092a \u092c\u0939\u0941\u0924 \u0905\u0927\u093f\u0915 \u0928\u0939\u0940\u0902 \u0932\u0947 \u0930\u0939\u0947 \u0939\u094b\u0902\u0964 \u0906\u092a\u0915\u093e \u0921\u0949\u0915\u094d\u091f\u0930 \u0906\u092a\u0915\u094b \u092c\u0924\u093e \u0938\u0915\u0924\u093e \u0939\u0948 \u0915\u093f \u0906\u092a\u0915\u094b \u0915\u093f\u0924\u0928\u093e \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940 \u0932\u0947\u0928\u093e \u091a\u093e\u0939\u093f\u090f \u0914\u0930 \u092f\u0926\u093f \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u094b, \u0924\u094b \u0906\u092a\u0915\u094b \u0915\u093f\u0938\u0940 \u092d\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0915\u0940 \u0909\u091a\u094d\u091a \u0938\u094d\u0924\u0930\u0940\u092f \u0916\u0941\u0930\u093e\u0915 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0928\u0941\u0938\u094d\u0916\u093e \u092d\u0940 \u0926\u0947\u0902 \u091c\u094b \u0906\u092a \u0917\u093e\u092f\u092c \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0905\u0917\u0932\u093e<\/p>\n<h2>\u091f\u094d\u200c\u092f\u0942\u0928\u093e<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/RDnrIwNaanronuXXD9CtU942K2w=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/29_tuna_0.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/RDnrIwNaanronuXXD9CtU942K2w=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/29_tuna_0.jpg 1x\" alt=\"Tuna\" width=\"870\" height=\"565\" \/><\/p>\n<p>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940 \u0915\u0947 \u0938\u093e\u0925 \u0905\u0928\u094d\u092f \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u0940 \u0924\u0930\u0939, \u091f\u094d\u092f\u0942\u0928\u093e \u0906\u092a\u0915\u0947 \u0925\u093e\u092f\u0930\u093e\u0907\u0921 \u0915\u0947 \u0932\u093f\u090f \u0938\u092c\u0938\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f\u092a\u094d\u0930\u0926 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948\u0964 \u091f\u094d\u092f\u0942\u0928\u093e \u092e\u091b\u0932\u0940 \u0915\u0947 3 \u0914\u0902\u0938 \u092e\u0947\u0902 \u0939\u0948 \u0915\u093f \u092a\u093e\u0928\u0940 \u092e\u0947\u0902 \u0921\u093f\u092c\u094d\u092c\u093e\u092c\u0902\u0926 \u0915\u093f\u092f\u093e \u0917\u092f\u093e \u0939\u0948, \u0935\u0939\u093e\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940, \u092f\u093e 1 \u092e\u093e\u0907\u0915\u094d\u0930\u094b\u0917\u094d\u0930\u093e\u092e \u0915\u0947 \u096a\u0966 IUs \u0939\u0948\u0902 \u0964 \u0905\u0917\u0932\u093e<\/p>\n<h2>\u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u091f\u094d\u092f\u0942\u0928\u093e \u0915\u0948\u0938\u0947 \u091c\u094b\u0921\u093c\u0947\u0902<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/zeS_VF_9ihAbQvdBdnGO0XJ4FlY=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/30_tuna_0.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/zeS_VF_9ihAbQvdBdnGO0XJ4FlY=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1757318\/2225242\/30_tuna_0.jpg 1x\" alt=\"How to add tuna to your diet\" width=\"870\" height=\"565\" \/><\/p>\n<p>\u090f\u0915 \u0938\u093e\u0927\u093e\u0930\u0923 \u0938\u094d\u0935\u0938\u094d\u0925 \u091f\u094d\u092f\u0942\u0928\u093e \u0938\u0932\u093e\u0926 \u092f\u093e \u0938\u094d\u091f\u0947\u0915 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u091f\u094d\u092f\u0942\u0928\u093e \u0915\u094b \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092c\u0939\u0941\u0924 \u0905\u0927\u093f\u0915 \u0930\u091a\u0928\u093e\u0924\u094d\u092e\u0915 \u0924\u0930\u0940\u0915\u0947 \u0939\u0948\u0902\u0964 \u0905\u092a\u0928\u0947 \u092a\u093e\u0938\u094d\u0924\u093e \u0915\u0947 \u0932\u093f\u090f \u091f\u094d\u092f\u0942\u0928\u093e \u091c\u094b\u0921\u093c\u0928\u0947 \u092f\u093e \u091f\u094d\u092f\u0942\u0928\u093e \u0928\u0942\u0921\u0932 \u092a\u0941\u0932\u093e\u0935, \u0909\u0928 \u092a\u0941\u0930\u093e\u0928\u0947 \u0938\u094d\u0915\u0942\u0932 \u0935\u094d\u092f\u0902\u091c\u0928\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948 \u0915\u093f \u0915\u094b\u0908 \u092d\u0940 \u0905\u092c \u0914\u0930 \u0928\u0939\u0940\u0902 \u092c\u0928\u093e\u0924\u093e \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u091a\u093e\u0939\u093f\u090f \u092c\u0928\u093e\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u094b \u0964<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>\u0906\u092a \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940 \u092a\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092c\u093e\u0939\u0930 \u091c\u093e\u0928\u0947 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0928\u0939\u0940\u0902 \u0939\u0948 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940 \u0938\u092e\u0917\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u093e \u090f\u0915 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6459,"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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