{"id":6461,"date":"2024-04-26T00:00:23","date_gmt":"2024-04-26T00:00:23","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6461"},"modified":"2024-04-26T17:27:40","modified_gmt":"2024-04-26T17:27:40","slug":"25-ways-to-add-more-fiber-to-your-diet","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/25-ways-to-add-more-fiber-to-your-diet\/","title":{"rendered":"\u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0905\u0927\u093f\u0915 \u092b\u093e\u0907\u092c\u0930 \u091c\u094b\u0921\u093c\u0928\u0947 \u0915\u0947 25 \u0924\u0930\u0940\u0915\u0947"},"content":{"rendered":"<\/p>\n<p>\u0905\u0927\u093f\u0915 \u092b\u093e\u0907\u092c\u0930 \u0906\u091c \u0921\u0949\u0915\u094d\u091f\u0930 \u0926\u0942\u0930 \u0930\u0916\u0947\u0902\u0917\u0947<\/p>\n<p>\u0906\u092a \u0936\u093e\u092f\u0926 \u0905\u092a\u0928\u0947 \u0921\u0949\u0915\u094d\u091f\u0930 \u0926\u094d\u0935\u093e\u0930\u093e \u0905\u0928\u0917\u093f\u0928\u0924 \u092c\u093e\u0930 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src=\"https:\/\/thumbor.thedailymeal.com\/Ez-Nn9VrJYqQ370_nfWRWWmM6Bc=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/2024420\/2201809\/1_popcorn.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/Ez-Nn9VrJYqQ370_nfWRWWmM6Bc=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/2024420\/2201809\/1_popcorn.jpg 1x\" alt=\"Popcorn\" width=\"870\" height=\"565\" \/><span>istockphoto.com<\/span><\/p>\n<p>\u0939\u0935\u093e \u0915\u0947 \u0924\u0940\u0928 \u0915\u092a \u092a\u0949\u092a\u0915\u0949\u0930\u094d\u0928, \u092f\u093e 1 \u0914\u0902\u0938, \u0906\u092a \u092b\u093e\u0907\u092c\u0930 \u0915\u0947 \u0969.\u096c \u0917\u094d\u0930\u093e\u092e \u0915\u0947 \u0938\u093e\u0925 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0947\u0917\u093e \u0964 \u092a\u0949\u092a\u0915\u0949\u0930\u094d\u0928, \u091c\u094b \u090f\u0915 \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u0939\u0948, \u0926\u093f\u0928 \u0915\u0947 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src=\"https:\/\/thumbor.thedailymeal.com\/ApTAx-d6_zRkAyReWpW2iSbY5n0=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/2024420\/2201809\/4_chia_seeds.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/ApTAx-d6_zRkAyReWpW2iSbY5n0=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/2024420\/2201809\/4_chia_seeds.jpg 1x\" alt=\"Chia seeds\" width=\"870\" height=\"565\" \/><\/p>\n<p>\u090f\u0915 \u092c\u0939\u0941\u092e\u0941\u0916\u0940 \u0918\u091f\u0915 \u091c\u093f\u0938\u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0939\u0932\u0935\u093e, \u0938\u0932\u093e\u0916\u094b\u0902 \u0914\u0930 \u092c\u094d\u0930\u0947\u0921 \u092e\u0947\u0902 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948, \u091a\u093f\u092f\u093e \u092c\u0940\u091c \u092a\u094d\u0930\u0924\u093f \u0914\u0902\u0938 10 \u0917\u094d\u0930\u093e\u092e \u092b\u093e\u0907\u092c\u0930 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 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srcset=\"https:\/\/thumbor.thedailymeal.com\/Tv6lc_PpccNA5aB4vmSQegPRP5Y=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/2024420\/2201809\/6_dried_fruit.jpg 1x\" alt=\"Dried fruit\" width=\"870\" height=\"565\" \/><span>istockphoto.com<\/span><\/p>\n<p>\u091c\u093e\u0928\u0947 \u092a\u0930 \u0916\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0906\u0938\u093e\u0928 \u0928\u093e\u0936\u094d\u0924\u093e, \u0938\u0942\u0916\u0947 \u092b\u0932 \u092b\u093e\u0907\u092c\u0930 \u0938\u0947 \u092d\u0930 \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u092c\u0938 \u0935\u091c\u0928 \u0938\u0947, \u0906\u092a\u0915\u094b 3.5 \u0917\u0941\u0928\u093e \u092b\u093e\u0907\u092c\u0930, \u0916\u0928\u093f\u091c \u0914\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092e\u093f\u0932\u0947\u0902\u0917\u0947 \u091c\u094b \u0906\u092a \u0924\u093e\u091c\u0947 \u092b\u0932 \u0938\u0947 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 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decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/w4FBD7pb_fD4hF-mIhlbAmrxymU=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/2024420\/2201809\/9_berries.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/w4FBD7pb_fD4hF-mIhlbAmrxymU=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/2024420\/2201809\/9_berries.jpg 1x\" alt=\"Berries\" width=\"870\" height=\"565\" \/><span>istockphoto.com<\/span><\/p>\n<p>\u092f\u0926\u093f \u0906\u092a \u092b\u0932 \u092f\u093e \u0915\u0941\u091b \u092e\u0940\u0920\u093e \u0924\u0930\u0938 \u0930\u0939\u0947 \u0939\u0948\u0902, \u092c\u0940\u091c \u0915\u0947 \u0938\u093e\u0925 \u091c\u093e\u092e\u0941\u0928 \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u092b\u093e\u0907\u092c\u0930 \u0915\u0947 \u0938\u093e\u0925 \u0905\u092e\u0940\u0930 \u0939\u0948\u0902 \u0964 \u0930\u0938\u092d\u0930\u0940 \u0914\u0930 \u092c\u094d\u0932\u0948\u0915\u092c\u0947\u0930\u0940 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\u0938\u093e\u0925 \u0939\u0940 \u0906\u092f\u0930\u0928 \u0914\u0930 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u092d\u0940 \u0916\u0942\u092c \u092e\u093f\u0932\u0947\u0902\u0917\u0947\u0964 \u0905\u0902\u091c\u0940\u0930 \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0914\u0930 \u091f\u094d\u0930\u093e\u0907\u0917\u094d\u0932\u093f\u0938\u0930\u093e\u0907\u0921 \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u0938\u094d\u0925\u093f\u0930 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091c\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0914\u0930 \u0924\u093e\u091c\u093e \u0905\u0902\u091c\u0940\u0930 \u0938\u0942\u0916\u0947 \u0915\u093f\u0938\u094d\u092e \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u0915\u092e \u091a\u0940\u0928\u0940 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u0964 \u0905\u0917\u0932\u093e<\/p>\n<h2>\u092a\u093e\u0917\u0932<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/fe2Fqioj3WLcB_zzY7mEHQiiIDI=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/2024420\/2201809\/12_nuts.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/fe2Fqioj3WLcB_zzY7mEHQiiIDI=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/2024420\/2201809\/12_nuts.jpg 1x\" alt=\"Nuts\" width=\"870\" height=\"565\" \/><span>istockphoto.com<\/span><\/p>\n<p>\u092c\u0939\u0941\u0924 \u091c\u094d\u092f\u093e\u0926\u093e \u0905\u0916\u0930\u094b\u091f \u0915\u0947 \u0915\u093f\u0938\u0940 \u092d\u0940 \u092a\u094d\u0930\u0915\u093e\u0930 \u0906\u092a \u092b\u093e\u0907\u092c\u0930 \u0915\u0947 \u092c\u0939\u0941\u0924 \u0938\u093e\u0930\u0947 \u0926\u0947 \u0926\u0947\u0902\u0917\u0947, \u0938\u093e\u0925 \u0939\u0940 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0914\u0930 \u0935\u0938\u093e \u0964 \u092c\u093e\u0926\u093e\u092e, \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947, \u0932\u0917\u092d\u0917 3 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u0924\u093f \u0914\u0902\u0938 \u0915\u0947 \u0938\u093e\u0925 \u092b\u093e\u0907\u092c\u0930 \u0915\u093e \u090f\u0915 \u092c\u0921\u093c\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902\u0964 \u0905\u092a\u0928\u0947 \u092e\u0947\u0935\u0947 \u0915\u094b \u0928\u093e\u0936\u094d\u0924\u0947 \u0915\u0940 \u0924\u0930\u0939 \u0924\u093e\u091c\u093e \u0916\u093e\u090f\u0902 \u092f\u093e \u092b\u093f\u0930 \u0909\u0928\u094d\u0939\u0947\u0902 \u0930\u0947\u0938\u093f\u092a\u0940 \u092f\u093e \u0938\u0932\u093e\u0926 \u092e\u0947\u0902 \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0915\u0930\u0947\u0902\u0964 \u0905\u0917\u0932\u093e<\/p>\n<h2>\u0906\u0932\u0942<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/zW0uLrTjeTpXUFIKgvJfgSpiFh8=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/2024420\/2201809\/13_potatoes.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/zW0uLrTjeTpXUFIKgvJfgSpiFh8=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/2024420\/2201809\/13_potatoes.jpg 1x\" alt=\"Potatoes\" width=\"870\" height=\"565\" \/><\/p>\n<p>\u090f\u0915 \u092c\u0921\u093c\u0947 \u092c\u0947\u0915\u094d\u0921 \u0906\u0932\u0942 \u092e\u0947\u0902 7 \u0917\u094d\u0930\u093e\u092e \u092b\u093e\u0907\u092c\u0930 \u0939\u094b\u0924\u093e \u0939\u0948, \u0938\u093e\u0925 \u0939\u0940 \u092c\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0914\u0930 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u092d\u0940 \u0916\u0942\u092c \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u0935\u0947 \u090f\u0915 \u092c\u0939\u0941\u092e\u0941\u0916\u0940 \u0914\u0930 \u092c\u0939\u0941\u0924 \u092a\u094d\u092f\u093e\u0930 \u0916\u093e\u0928\u093e \u0939\u0948, \u091c\u093f\u0938\u0915\u093e \u0905\u0930\u094d\u0925 \u0939\u0948 \u0935\u0939\u093e\u0902 \u0924\u0930\u0940\u0915\u0947 \u0906\u0932\u0942 \u0914\u0930 \u0924\u0930\u0940\u0915\u0947 \u0939\u0948 \u0915\u093f \u092b\u093e\u0907\u092c\u0930 \u092a\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092c\u0939\u0941\u0924 \u0938\u093e\u0930\u0947 \u0939\u0948 \u092a\u0915\u093e\u0928\u0947 \u0915\u0947 \u092c\u0939\u0941\u0924 \u0938\u093e\u0930\u0947 \u0939\u0948\u0902 \u0964 \u0905\u0917\u0932\u093e<\/p>\n<h2>\u092b\u094d\u0930\u0940\u0915\u0947\u0939<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/lrj8pqZf3FMmhmMfFg2tPDDipKg=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/2024420\/2201809\/14_freekeh.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/lrj8pqZf3FMmhmMfFg2tPDDipKg=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/2024420\/2201809\/14_freekeh.jpg 1x\" alt=\"Freekeh\" width=\"870\" height=\"565\" \/><span>istockphoto.com<\/span><\/p>\n<p>Freekeh, \u092f\u093e farik, \u090f\u0915 \u0914\u0930 \u0905\u0928\u093e\u091c \u0939\u0930\u0947 \u0921\u094d\u092f\u0942\u0930\u092e \u0917\u0947\u0939\u0942\u0902 \u0938\u0947 \u092c\u0928\u093e \u0939\u0948 \u0915\u093f \u092d\u0941\u0928\u093e \u0939\u0941\u0906 \u0914\u0930 \u092e\u0932\u093e \u0917\u092f\u093e \u0939\u0948 \u0916\u093e\u0928\u093e \u0939\u0948 \u0964 \u0909\u0924\u094d\u0924\u0930\u0940 \u0905\u092b\u094d\u0930\u0940\u0915\u093e \u0914\u0930 Levant \u0915\u0947 \u0935\u094d\u092f\u0902\u091c\u0928\u094b\u0902 \u092e\u0947\u0902 \u0909\u0926\u094d\u092d\u0935, \u092f\u0939 \u0915\u0908 \u092a\u0942\u0930\u094d\u0935\u0940 \u092d\u0942\u092e\u0927\u094d\u092f \u0926\u0947\u0936\u094b\u0902 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decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/GwMEkkTYEHtDnW-lG43UScvNr0s=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/2024420\/2201809\/15_lentils.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/GwMEkkTYEHtDnW-lG43UScvNr0s=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/2024420\/2201809\/15_lentils.jpg 1x\" alt=\"Lentils\" width=\"870\" height=\"565\" \/><span>istockphoto.com<\/span><\/p>\n<p>\u0938\u093f\u0930\u094d\u092b \u090f\u0915 \u0915\u092a \u092a\u0915\u0940 \u0939\u0941\u0908 \u0926\u093e\u0932 \u092e\u0947\u0902 \u0915\u0930\u0940\u092c 16 \u0917\u094d\u0930\u093e\u092e \u092b\u093e\u0907\u092c\u0930 \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u092e\u0938\u0942\u0930 \u0906\u092a\u0915\u0947 \u0926\u093f\u0932 \u0915\u0947 \u0932\u093f\u090f \u092d\u0940 \u0905\u091a\u094d\u091b\u0947 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092e\u0947\u0902 \u0909\u091a\u094d\u091a \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u0914\u0930 \u0935\u0947 \u0906\u092a\u0915\u0947 \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0915\u094b \u0938\u094d\u0925\u093f\u0930 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 \u0905\u0917\u0932\u093e<\/p>\n<h2>\u091b\u094b\u0932\u093e<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/hvIq_9pjpZVf2LHX7FDE1GEdDHo=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/2024420\/2201809\/16_hummus.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/hvIq_9pjpZVf2LHX7FDE1GEdDHo=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/2024420\/2201809\/16_hummus.jpg 1x\" alt=\"Chickpeas\" width=\"870\" height=\"565\" \/><span>istockphoto.com<\/span><\/p>\n<p>\u090f\u0915 \u0905\u0928\u094d\u092f \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0940 \u092b\u0932\u0940, \u091b\u094b\u0932\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0914\u0930 \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u0916\u0928\u093f\u091c\u094b\u0902 \u091c\u0948\u0938\u0947 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0938\u0947 \u092d\u0930\u0947 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u0914\u0930 \u0938\u093f\u0930\u094d\u092b \u090f\u0915 \u0915\u092a \u092a\u0915\u0947 \u0939\u0941\u090f \u091b\u094b\u0932\u093e \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 12 \u0917\u094d\u0930\u093e\u092e \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 \u091b\u094b\u0932\u0947 \u0915\u093e \u0906\u0928\u0902\u0926 \u0932\u0947\u0928\u0947 \u0915\u093e \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0924\u0930\u0940\u0915\u093e \u0916\u0941\u0926 \u0915\u094b \u0915\u0941\u091b \u0939\u094d\u092f\u0942\u092e\u0938 \u092c\u0928\u093e\u0915\u0930 \u0939\u0948\u0964 \u0905\u0917\u0932\u093e<\/p>\n<h2>\u090f\u0921\u093e\u092e\u0947\u092e<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/2PUJIWmEEXX0YU5W6_Y-FpAf8o0=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/2024420\/2201809\/17_edamame.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/2PUJIWmEEXX0YU5W6_Y-FpAf8o0=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/2024420\/2201809\/17_edamame.jpg 1x\" alt=\"Edamame\" width=\"870\" height=\"565\" \/><span>istockphoto.com<\/span><\/p>\n<p>\u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092e\u0947\u0902 \u0909\u091a\u094d\u091a, \u090f\u0915 \u0915\u092a \u092a\u0915\u0947 \u0939\u0941\u090f \u090f\u0921\u093e\u092e\u0947\u092e \u092e\u0947\u0902 8 \u0917\u094d\u0930\u093e\u092e \u092b\u093e\u0907\u092c\u0930 \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u092f\u0947 \u0909\u092c\u0932\u0947 \u0939\u0941\u090f \u0939\u0930\u0947 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src=\"https:\/\/thumbor.thedailymeal.com\/AcZI1BEw0aVjNG85-SwNau0VyHI=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/2024420\/2201809\/19_artichoke.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/AcZI1BEw0aVjNG85-SwNau0VyHI=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/2024420\/2201809\/19_artichoke.jpg 1x\" alt=\"Artichokes\" width=\"870\" height=\"565\" \/><span>istockphoto.com<\/span><\/p>\n<p>\u090f\u0915 \u092e\u0927\u094d\u092f\u092e \u0906\u091f\u093f\u091a\u094b\u0915 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 7 \u0917\u094d\u0930\u093e\u092e \u092b\u093e\u0907\u092c\u0930 \u0939\u094b\u0924\u093e \u0939\u0948 \u0914\u0930 \u092f\u0939 \u0938\u092c\u0938\u0947 \u0905\u0927\u093f\u0915 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u092f\u0941\u0915\u094d\u0924 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948\u0964 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src=\"https:\/\/thumbor.thedailymeal.com\/KXH87FmfrVbsUBblyRhE5Q4rQhk=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/2024420\/2201809\/20_dark_chocolate.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/KXH87FmfrVbsUBblyRhE5Q4rQhk=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/2024420\/2201809\/20_dark_chocolate.jpg 1x\" alt=\"Dark chocolate\" width=\"870\" height=\"565\" \/><span>istockphoto.com<\/span><\/p>\n<p>\u0921\u093e\u0930\u094d\u0915 \u091a\u0949\u0915\u0932\u0947\u091f \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0914\u0930 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0938\u0947 \u092d\u0930 \u091c\u093e\u0924\u093e \u0939\u0948, \u0914\u0930 \u092f\u0926\u093f \u0906\u092a \u0915\u092e \u0938\u0947 \u0915\u092e 75 \u092a\u094d\u0930\u0924\u093f\u0936\u0924 \u0915\u0940 \u0915\u094b\u0915\u094b \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u0915\u0947 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\u092e\u091f\u0930<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/DVC1Fji2BQCSNKYk2SeOmHQw2_I=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/2024420\/2201809\/21_green_peas.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/DVC1Fji2BQCSNKYk2SeOmHQw2_I=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/2024420\/2201809\/21_green_peas.jpg 1x\" alt=\"Green peas\" width=\"870\" height=\"565\" \/><span>istockphoto.com<\/span><\/p>\n<p>\u0939\u0930\u0940 \u092e\u091f\u0930 \u0932\u0917\u092d\u0917 \u0915\u0941\u091b \u092d\u0940 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091c\u094b\u0921\u093c\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948, \u0914\u0930 \u0906\u092a \u0938\u093f\u0930\u094d\u092b 1 \u0915\u092a \u092e\u0947\u0902 \u092b\u093e\u0907\u092c\u0930 \u0915\u0947 9 \u0917\u094d\u0930\u093e\u092e \u092e\u093f\u0932 \u091c\u093e\u090f\u0917\u093e \u0964 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\u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f \u0939\u0948, \u0914\u0930 \u092a\u0941\u0930\u093e\u0928\u0940 \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u0939\u0948 \u0915\u093f \u090f\u0915 \u0935\u093e\u092a\u0938\u0940 \u0915\u0930\u0928\u0947 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948 \u0964 \u0905\u0917\u0932\u093e<\/p>\n<h2>\u092a\u0942\u0930\u0947 \u0917\u0947\u0939\u0942\u0902 \u092a\u093e\u0938\u094d\u0924\u093e<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/I8XgqzqYWv75TnfH80mKWzFnLRw=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/2024420\/2201809\/22_whole_wheat_pasta.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/I8XgqzqYWv75TnfH80mKWzFnLRw=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/2024420\/2201809\/22_whole_wheat_pasta.jpg 1x\" alt=\"Whole-wheat pasta\" width=\"870\" height=\"565\" \/><span>istockphoto.com<\/span><\/p>\n<p>\u092a\u093e\u0938\u094d\u0924\u093e \u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f \u0914\u0930 \u092d\u0930\u0928\u0947 \u0939\u0948, \u0914\u0930 \u092a\u0942\u0930\u0947 \u0917\u0947\u0939\u0942\u0902 \u092a\u093e\u0938\u094d\u0924\u093e \u092b\u093e\u0907\u092c\u0930 \u0915\u093e \u090f\u0915 \u0909\u0924\u094d\u0915\u0943\u0937\u094d\u091f \u0938\u094d\u0930\u094b\u0924 \u0939\u0948 \u0964 \u0938\u093f\u0930\u094d\u092b 1 \u0915\u092a \u092a\u0915\u093e \u0939\u0941\u0906 \u092a\u0942\u0930\u093e \u0917\u0947\u0939\u0942\u0902 \u0938\u094d\u092a\u0947\u0917\u0947\u091f\u0940 \u0906\u092a\u0915\u094b \u0915\u0930\u0940\u092c 6 \u0917\u094d\u0930\u093e\u092e \u092b\u093e\u0907\u092c\u0930 \u0926\u0947\u0917\u093e, \u091c\u094b \u0930\u0947\u0917\u0941\u0932\u0930 \u0938\u094d\u092a\u0947\u0917\u0947\u091f\u0940 \u0938\u0947 \u0915\u0930\u0940\u092c \u096c\u0966 \u092a\u094d\u0930\u0924\u093f\u0936\u0924 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\/><span>istockphoto.com<\/span><\/p>\n<p>\u0939\u0930 \u0926\u093f\u0928 \u090f\u0915 \u090f\u0935\u094b\u0915\u0948\u0921\u094b \u0916\u093e\u0928\u0947 \u0915\u0947 \u0915\u0908 \u0915\u093e\u0930\u0923\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u092f\u0939 \u0939\u0948 \u0915\u093f \u090f\u0915 \u092a\u0942\u0930\u0947 \u090f\u0935\u094b\u0915\u093e\u0921\u094b \u092e\u0947\u0902 5 \u0917\u094d\u0930\u093e\u092e \u092b\u093e\u0907\u092c\u0930 \u0939\u094b\u0924\u093e \u0939\u0948, \u0938\u093e\u0925 \u0939\u0940 \u092c\u0939\u0941\u0924 \u0938\u093e\u0930\u0947 \u0938\u094d\u0935\u0938\u094d\u0925, \u092e\u094b\u0928\u094b\u0905\u0928\u0938\u0948\u091a\u0941\u0930\u0947\u091f\u0947\u0921 \u092b\u0948\u091f\u0940 \u090f\u0938\u093f\u0921 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 \u090f\u0935\u094b\u0915\u093e\u0921\u094b \u0906\u092a\u0915\u0947 \u0926\u093f\u0932 \u0915\u0947 \u0932\u093f\u090f \u092d\u0940 \u0905\u091a\u094d\u091b\u0947 \u0939\u0948\u0902 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[&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6462,"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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