{"id":7011,"date":"2023-12-17T15:08:19","date_gmt":"2023-12-17T15:08:19","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7011"},"modified":"2023-12-17T15:08:43","modified_gmt":"2023-12-17T15:08:43","slug":"11-foods-that-make-you-taller","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/11-foods-that-make-you-taller\/","title":{"rendered":"11 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0939\u0948 \u0915\u093f \u0906\u092a \u0932\u0902\u092c\u0947 \u092c\u0928\u093e\u0928\u0947"},"content":{"rendered":"<\/p>\n<p>\u091c\u092c\u0915\u093f \u090a\u0902\u091a\u093e\u0908 \u0915\u093e\u092b\u0940 \u0939\u0926 \u0924\u0915 \u0906\u0928\u0941\u0935\u0902\u0936\u093f\u0915\u0940 \u092a\u0930 \u0928\u093f\u0930\u094d\u092d\u0930 \u0915\u0930\u0924\u0940 \u0939\u0948, \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u093e \u0909\u091a\u093f\u0924 \u0935\u093f\u0915\u093e\u0938 \u0914\u0930 \u0935\u093f\u0915\u093e\u0938 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u0924\u094d\u092f\u0902\u0924 \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u0948\u0964<\/p>\n<p>\u092f\u0926\u094d\u092f\u092a\u093f \u0906\u092a \u0905\u092a\u0928\u0940 \u0905\u0927\u093f\u0915\u0924\u092e \u090a\u0902\u091a\u093e\u0908 \u0924\u0915 \u092a\u0939\u0941\u0902\u091a\u0928\u0947 \u0915\u0947 \u092c\u093e\u0926 \u0932\u0902\u092c\u0947 \u0928\u0939\u0940\u0902 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u0932\u0947\u0915\u093f\u0928 \u0915\u0941\u091b \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0906\u092a\u0915\u094b \u0905\u092a\u0928\u0940 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902, \u091c\u094b\u0921\u093c\u094b\u0902 \u0914\u0930 \u0936\u0930\u0940\u0930 \u0915\u094b \u0938\u094d\u0935\u0938\u094d\u0925 \u0914\u0930 \u092e\u091c\u092c\u0942\u0924 \u0930\u0916\u0915\u0930 \u0905\u092a\u0928\u0940 \u090a\u0902\u091a\u093e\u0908 \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0909\u0926\u093e\u0939\u0930\u0923 \u0915\u0947 \u0932\u093f\u090f, \u092a\u094d\u0930\u094b\u091f\u0940\u0928, \u090a\u0924\u0915 \u0915\u0940 \u092e\u0930\u092e\u094d\u092e\u0924 \u0914\u0930 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u0915\u093e\u0930\u094d\u092f \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0924\u0947 \u0939\u0941\u090f \u0938\u094d\u0935\u0938\u094d\u0925 \u0935\u093f\u0915\u093e\u0938 \u092e\u0947\u0902 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092d\u0942\u092e\u093f\u0915\u093e \u0928\u093f\u092d\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940, \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0914\u0930 \u092b\u093e\u0938\u094d\u092b\u094b\u0930\u0938 \u091c\u0948\u0938\u0947 \u0905\u0928\u094d\u092f \u0938\u0942\u0915\u094d\u0937\u094d\u092e \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902, \u091c\u094b \u0935\u093f\u0915\u093e\u0938 \u0915\u0947 \u0932\u093f\u090f \u0915\u0947\u0902\u0926\u094d\u0930\u0940\u092f \u0939\u0948\u0964<\/p>\n<p>\u0907\u0938 \u092c\u0940\u091a, \u0905\u0928\u094d\u092f \u0936\u094b\u0927 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u092a\u094d\u0930\u094b\u092c\u093e\u092f\u094b\u091f\u093f\u0915\u094d\u0938, \u091c\u094b \u0905\u0915\u094d\u0938\u0930 \u0915\u093f\u0923\u094d\u0935\u093f\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u092e\u0947\u0902 \u092a\u093e\u090f \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u0932\u093e\u092d\u0915\u093e\u0930\u0940 \u092c\u0948\u0915\u094d\u091f\u0940\u0930\u093f\u092f\u093e \u0939\u0948\u0902, \u092c\u091a\u094d\u091a\u094b\u0902 \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f \u0915\u094b \u092d\u0940 \u092c\u0922\u093c\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u092f\u0939\u093e\u0902 11 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0926\u093f\u090f \u0917\u090f \u0939\u0948\u0902 \u091c\u094b \u0906\u092a\u0915\u094b \u0932\u0902\u092c\u0947 \u092c\u0928\u093e\u0928\u0947 \u092f\u093e \u0905\u092a\u0928\u0940 \u090a\u0902\u091a\u093e\u0908 \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/02\/brother-sister-height-measuring-mom-siblings-1296x728-header.jpg?w=1155&amp;h=1528\" alt=\"Brother measuring the height of his little sister while their mother watches\" \/><\/figure>\n<h2>1. \u0938\u0947\u092e<\/h2>\n<p>\u092c\u0940\u0928\u094d\u0938 \u0905\u0935\u093f\u0936\u094d\u0935\u0938\u0928\u0940\u092f \u0930\u0942\u092a \u0938\u0947 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u090f\u0915 \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902\u0964<\/p>\n<p>\u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u094b \u0907\u0902\u0938\u0941\u0932\u093f\u0928 \u091c\u0948\u0938\u0947 \u0917\u094d\u0930\u094b\u0925 \u092b\u0948\u0915\u094d\u091f\u0930 1 (\u0906\u0908\u091c\u0940\u090f\u092b-1) \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0926\u093f\u0916\u093e\u092f\u093e \u0917\u092f\u093e \u0939\u0948, \u091c\u094b \u090f\u0915 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u093e\u0930\u094d\u092e\u094b\u0928 \u0939\u0948 \u091c\u094b \u092c\u091a\u094d\u091a\u094b\u0902 \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f \u0915\u094b \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948 \u0964<\/p>\n<p>\u092c\u0940\u0928\u094d\u0938 \u092e\u0947\u0902 \u0906\u092f\u0930\u0928 \u0914\u0930 \u092c\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092d\u0940 \u0905\u0927\u093f\u0915 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u090f\u0928\u0940\u092e\u093f\u092f\u093e \u0938\u0947 \u092c\u091a\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u090f\u0915 \u0910\u0938\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u091c\u094b \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0938\u094d\u0935\u0938\u094d\u0925 \u0932\u093e\u0932 \u0930\u0915\u094d\u0924 \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u0915\u0940 \u0915\u092e\u0940 \u0938\u0947 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n<p>\u0928 \u0915\u0947\u0935\u0932 \u090a\u0924\u0915 \u0935\u093f\u0915\u093e\u0938 \u0915\u0947 \u0932\u093f\u090f \u0932\u094b\u0939\u0947 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u0932\u094c\u0939 \u0915\u0940 \u0915\u092e\u0940 \u090f\u0928\u0940\u092e\u093f\u092f\u093e \u092d\u0940 \u092c\u091a\u094d\u091a\u094b\u0902 \u092e\u0947\u0902 \u0926\u0947\u0930\u0940 \u0938\u0947 \u0935\u093f\u0915\u093e\u0938 \u0915\u0947 \u0932\u093f\u090f \u092f\u094b\u0917\u0926\u093e\u0928 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0938\u0947\u092e \u092b\u093e\u0907\u092c\u0930, \u0924\u093e\u0902\u092c\u093e, \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e, \u092e\u0948\u0902\u0917\u0928\u0940\u091c \u0914\u0930 \u091c\u093f\u0902\u0915 \u091c\u0948\u0938\u0947 \u0915\u0908 \u0905\u0928\u094d\u092f \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0938\u0947 \u0938\u092e\u0943\u0926\u094d\u0927 \u0939\u0948\u0902\u0964<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0938\u093e\u0930\u093e\u0902\u0936<\/strong><\/p>\n<p>\u092c\u0940\u0928\u094d\u0938 \u092e\u0947\u0902 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0914\u0930 \u0906\u092f\u0930\u0928 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0905\u0927\u093f\u0915 \u0939\u094b\u0924\u0940 \u0939\u0948, \u091c\u094b \u090f\u0928\u0940\u092e\u093f\u092f\u093e \u0938\u0947 \u0930\u0915\u094d\u0937\u093e \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948 \u0914\u0930 \u0909\u091a\u093f\u0924 \u0935\u093f\u0915\u093e\u0938 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n<\/blockquote>\n<h2>2. \u091a\u093f\u0915\u0928<\/h2>\n<p>\u0905\u0928\u094d\u092f \u0906\u0935\u0936\u094d\u092f\u0915 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u0940 \u090f\u0915 \u0936\u094d\u0930\u0943\u0902\u0916\u0932\u093e \u0915\u0947 \u0938\u093e\u0925 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092e\u0947\u0902 \u0938\u092e\u0943\u0926\u094d\u0927, \u091a\u093f\u0915\u0928 \u090f\u0915 \u0938\u094d\u0935\u0938\u094d\u0925 \u0906\u0939\u093e\u0930 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0909\u0924\u094d\u0915\u0943\u0937\u094d\u091f \u0907\u0938\u0915\u0947 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u092f\u0939 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12 \u092e\u0947\u0902 \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u0909\u091a\u094d\u091a \u0939\u0948, \u090f\u0915 \u092a\u093e\u0928\u0940 \u092e\u0947\u0902 \u0918\u0941\u0932\u0928\u0936\u0940\u0932 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0939\u0948 \u0915\u093f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948 \u091c\u092c \u092f\u0939 \u0932\u0902\u092c\u0947 \u092c\u0922\u093c \u0930\u0939\u0940 \u0939\u0948 \u0914\u0930 \u0905\u092a\u0928\u0940 \u090a\u0902\u091a\u093e\u0908 \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u0915\u0940 \u092c\u093e\u0924 \u0906\u0924\u0940 \u0939\u0948 \u0964<\/p>\n<p>\u092f\u0939 \u092d\u0940 taurine, \u090f\u0915 \u0905\u092e\u0940\u0928\u094b \u090f\u0938\u093f\u0921 \u0939\u0948 \u0915\u093f \u0939\u0921\u094d\u0921\u0940 \u0915\u0947 \u0917\u0920\u0928 \u0914\u0930 \u0935\u093f\u0915\u093e\u0938 \u0915\u094b \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948 \u0915\u0947 \u0938\u093e\u0925 \u092d\u0930\u0940 \u0939\u0941\u0908 \u0939\u0948 \u0964<\/p>\n<p>\u0915\u094d\u092f\u093e \u0905\u0927\u093f\u0915 \u0939\u0948, \u091a\u093f\u0915\u0928 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 \u0938\u093e\u0925 \u092d\u0930\u0940 \u0939\u0941\u0908 \u0939\u0948, \u090f\u0915 3 \u0914\u0902\u0938 (\u096e\u096b \u0917\u094d\u0930\u093e\u092e) \u0938\u0947\u0935\u093e\u0930\u0924 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 20 \u0917\u094d\u0930\u093e\u092e \u092f\u0941\u0915\u094d\u0924 \u0964<\/p>\n<p>\u0939\u093e\u0932\u093e\u0902\u0915\u093f \u0938\u091f\u0940\u0915 \u092a\u094b\u0937\u0923 \u092a\u094d\u0930\u094b\u092b\u093c\u093e\u0907\u0932 \u0915\u091f\u094c\u0924\u0940 \u0914\u0930 \u0916\u093e\u0928\u093e \u092a\u0915\u093e\u0928\u0947 \u0915\u0940 \u0935\u093f\u0927\u093f \u0915\u0947 \u0906\u0927\u093e\u0930 \u092a\u0930 \u0925\u094b\u0921\u093c\u093e \u092d\u093f\u0928\u094d\u0928 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948, \u091a\u093f\u0915\u0928 \u092d\u0940 \u0928\u093f\u092f\u093e\u0938\u093f\u0928, \u0938\u0947\u0932\u0947\u0928\u093f\u092f\u092e, \u092b\u093e\u0938\u094d\u092b\u094b\u0930\u0938 \u0914\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 6 \u0915\u093e \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0964<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0938\u093e\u0930\u093e\u0902\u0936<\/strong><\/p>\n<p>\u091a\u093f\u0915\u0928 \u092a\u094d\u0930\u094b\u091f\u0940\u0928, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12 \u0914\u0930 \u091f\u0949\u0930\u093f\u0928 \u091c\u0948\u0938\u0947 \u0935\u093f\u0915\u093e\u0938 \u0915\u0947 \u0932\u093f\u090f \u0915\u0908 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u093e \u090f\u0915 \u0909\u0924\u094d\u0915\u0943\u0937\u094d\u091f \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0964<\/p>\n<\/blockquote>\n<h2>3. \u092c\u093e\u0926\u093e\u092e<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/media.npr.org\/assets\/img\/2019\/06\/12\/gettyimages-936548966_custom-9e06bc27b7aeea649037e2650c59f1ec5afcc346-s800-c85.jpg\" alt=\"\" \/><\/figure>\n<p>\u092c\u093e\u0926\u093e\u092e \u0932\u0902\u092c\u0947 \u092c\u0922\u093c\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0914\u0930 \u0916\u0928\u093f\u091c\u094b\u0902 \u0915\u0947 \u0915\u0908 \u0915\u0947 \u0938\u093e\u0925 \u091c\u093e\u092e \u092a\u0948\u0915 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<p>\u092e\u0947\u091c \u092a\u0930 \u0938\u094d\u0935\u0938\u094d\u0925 \u0935\u0938\u093e \u0915\u0947 \u090f\u0915 \u092e\u0947\u091c\u092c\u093e\u0928 \u0932\u093e\u0928\u0947 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0935\u0947 \u092b\u093e\u0907\u092c\u0930, \u092e\u0948\u0902\u0917\u0928\u0940\u091c, \u0914\u0930 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u092e\u0947\u0902 \u0909\u091a\u094d\u091a \u0930\u0939\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u092c\u093e\u0926\u093e\u092e \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0908, \u090f\u0915 \u0935\u0938\u093e \u092e\u0947\u0902 \u0918\u0941\u0932\u0928\u0936\u0940\u0932 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0939\u0948 \u0915\u093f \u090f\u0915 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0921\u092c\u0932\u094d\u0938 \u092e\u0947\u0902 \u0938\u092e\u0943\u0926\u094d\u0927 \u0939\u0948\u0902 \u0964<\/p>\n<p>\u0907\u0938 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092e\u0947\u0902 \u0915\u092e\u0940 \u0917\u0902\u092d\u0940\u0930 \u0926\u0941\u0937\u094d\u092a\u094d\u0930\u092d\u093e\u0935\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0906 \u0938\u0915\u0924\u0940 \u0939\u0948, \u091c\u093f\u0938\u092e\u0947\u0902 \u092c\u091a\u094d\u091a\u094b\u0902 \u092e\u0947\u0902 \u0905\u0935\u0930\u0941\u0926\u094d\u0927 \u0935\u093f\u0915\u093e\u0938 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0964<\/p>\n<p>\u092c\u093e\u0926\u093e\u092e \u092d\u0940 \u092a\u093e\u0932\u0915 \u0939\u0921\u094d\u0921\u0940 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964 14 \u0932\u094b\u0917\u094b\u0902 \u092e\u0947\u0902 \u090f\u0915 \u091b\u094b\u091f\u0947 \u0938\u0947 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902, \u092c\u093e\u0926\u093e\u092e \u0915\u093e \u0938\u0947\u0935\u0928 \u0911\u0938\u094d\u091f\u093f\u092f\u094b\u0915\u094d\u0932\u093e\u0938\u094d\u091f \u0915\u0947 \u0917\u0920\u0928 \u0915\u094b \u092c\u093e\u0927\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u093e\u092f\u093e \u0917\u092f\u093e, \u091c\u094b \u090f\u0915 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0940 \u0915\u094b\u0936\u093f\u0915\u093e \u0939\u0948 \u091c\u094b \u0939\u0921\u094d\u0921\u0940 \u0915\u0947 \u090a\u0924\u0915\u094b\u0902 \u0915\u094b \u0924\u094b\u0921\u093c\u0924\u0940 \u0939\u0948\u0964<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0938\u093e\u0930\u093e\u0902\u0936<\/strong><\/p>\n<p>\u092c\u093e\u0926\u093e\u092e \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0908 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0905\u0927\u093f\u0915 \u0939\u094b\u0924\u0940 \u0939\u0948 \u0914\u0930 \u0907\u0938\u0947 \u0911\u0938\u094d\u091f\u093f\u092f\u094b\u092a\u094d\u0932\u093e\u0938\u094d\u091f \u0915\u0947 \u0917\u0920\u0928 \u0915\u094b \u092c\u093e\u0927\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0926\u093f\u0916\u093e\u092f\u093e \u0917\u092f\u093e \u0939\u0948, \u090f\u0915 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0940 \u0915\u094b\u0936\u093f\u0915\u093e \u091c\u094b \u0939\u0921\u094d\u0921\u0940 \u0915\u0947 \u090a\u0924\u0915\u094b\u0902 \u0915\u094b \u0924\u094b\u0921\u093c\u0924\u0940 \u0939\u0948\u0964<\/p>\n<\/blockquote>\n<h2>4. \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u093e\u0917<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/image.shutterstock.com\/image-vector\/dark-green-leafy-vegetables-herbs-260nw-1402553741.jpg\" alt=\"\" \/><\/figure>\n<p>\u091c\u092c \u092a\u094b\u0937\u0923 \u0915\u0940 \u092c\u093e\u0924 \u0906\u0924\u0940 \u0939\u0948 \u0924\u094b \u092a\u093e\u0932\u0915, \u0915\u093e\u0932\u0947, \u0905\u0930\u0941\u0917\u0941\u0932\u093e \u0914\u0930 \u0917\u094b\u092d\u0940 \u091c\u0948\u0938\u0947 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u093e\u0917 \u0938\u0941\u092a\u0930\u0938\u094d\u091f\u093e\u0930 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<p>\u091c\u092c\u0915\u093f \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u0940 \u0938\u091f\u0940\u0915 \u092e\u093e\u0924\u094d\u0930\u093e \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u092a\u094d\u0930\u0915\u093e\u0930\u094b\u0902 \u0915\u0947 \u092c\u0940\u091a \u0918\u091f\u0924\u0940-\u092c\u0922\u093c\u0924\u0940 \u0939\u0948, \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u093e\u0917 \u0906\u092e \u0924\u094c\u0930 \u092a\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940, \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e, \u0932\u094b\u0939\u093e, \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0914\u0930 \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \u0915\u0940 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u092e\u093e\u0924\u094d\u0930\u093e \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0935\u0947 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0915\u0947 \u092e\u0947\u0902 \u092d\u0940 \u0938\u092e\u0943\u0926\u094d\u0927 \u0939\u0948\u0902, \u090f\u0915 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u091c\u094b \u092c\u0922\u093c\u0940 \u0939\u0941\u0908 \u0935\u0943\u0926\u094d\u0927\u093f \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0928\u0947 \u0914\u0930 \u0906\u092a\u0915\u0940 \u090a\u0902\u091a\u093e\u0908 \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u0938\u094d\u0925\u093f \u0918\u0928\u0924\u094d\u0935 \u092c\u0922\u093c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u0967\u0966\u0969 \u092e\u0939\u093f\u0932\u093e\u0913\u0902 \u092e\u0947\u0902 \u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u0938\u0947 \u092d\u0940 \u092a\u0924\u093e \u091a\u0932\u093e \u0939\u0948 \u0915\u093f \u0938\u093e\u0917 \u0915\u093e \u0928\u093f\u092f\u092e\u093f\u0924 \u0938\u0947\u0935\u0928 \u0939\u0921\u094d\u0921\u0940 \u0926\u094d\u0930\u0935\u094d\u092f\u092e\u093e\u0928 \u092e\u0947\u0902 \u0915\u092e\u0940 \u0915\u0947 \u0915\u093e\u092b\u0940 \u0915\u092e \u091c\u094b\u0916\u093f\u092e \u0915\u0947 \u0938\u093e\u0925 \u091c\u0941\u0921\u093c\u093e \u0939\u0941\u0906 \u0925\u093e \u0964<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0938\u093e\u0930\u093e\u0902\u0936<\/strong><\/p>\n<p>\u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u093e\u0917 \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0915\u0947 \u0909\u091a\u094d\u091a \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 \u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u0938\u093e\u0917 \u0915\u093e \u0928\u093f\u092f\u092e\u093f\u0924 \u0938\u0947\u0935\u0928 \u0939\u0921\u094d\u0921\u0940 \u0926\u094d\u0930\u0935\u094d\u092f\u092e\u093e\u0928 \u0915\u094b \u0938\u0902\u0930\u0915\u094d\u0937\u093f\u0924 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948 \u0964<\/p>\n<\/blockquote>\n<h2>5. \u0926\u0939\u0940<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/323\/323169\/greek-yoghurt-in-bowl.jpg\" alt=\"\" \/><\/figure>\n<p>\u0926\u0939\u0940 \u0915\u0908 \u092a\u094d\u0930\u092e\u0941\u0916 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u093e \u090f\u0915 \u092c\u0921\u093c\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948 \u091c\u094b \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u0939\u093f\u0924 \u0935\u093f\u0915\u093e\u0938 \u0915\u0947 \u0932\u093f\u090f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0935\u093e\u0938\u094d\u0924\u0935 \u092e\u0947\u0902, \u0932\u0917\u092d\u0917 20 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092e\u0947\u0902 \u0917\u094d\u0930\u0940\u0915 \u0926\u0939\u0940 \u092a\u0948\u0915 \u0915\u0947 \u0938\u093f\u0930\u094d\u092b 7 \u0914\u0902\u0938 (200 \u0917\u094d\u0930\u093e\u092e) \u0964<\/p>\n<p>\u0915\u0941\u091b \u092a\u094d\u0930\u0915\u093e\u0930\u094b\u0902 \u092e\u0947\u0902 \u092a\u094d\u0930\u094b\u092c\u093e\u092f\u094b\u091f\u093f\u0915\u094d\u0938 \u092d\u0940 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u090f\u0915 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u0932\u093e\u092d\u0915\u093e\u0930\u0940 \u092c\u0948\u0915\u094d\u091f\u0940\u0930\u093f\u092f\u093e \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u0906\u0902\u0924 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u0915\u093e\u0930\u094d\u092f \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0914\u0930 \u0938\u0942\u091c\u0928 \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0915\u0941\u091b \u0936\u094b\u0927 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u092a\u094d\u0930\u094b\u092c\u093e\u092f\u094b\u091f\u093f\u0915\u094d\u0938 \u092c\u091a\u094d\u091a\u094b\u0902 \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u0926\u0939\u0940 \u0907\u0938\u0940 \u0924\u0930\u0939 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e, \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e, \u092b\u093e\u0938\u094d\u092b\u094b\u0930\u0938 \u0914\u0930 \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \u0938\u0939\u093f\u0924 \u0939\u0921\u094d\u0921\u0940 \u091a\u092f\u093e\u092a\u091a\u092f \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0908 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u093e \u090f\u0915 \u0909\u0924\u094d\u0915\u0943\u0937\u094d\u091f \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0964<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0938\u093e\u0930\u093e\u0902\u0936<\/strong><\/p>\n<p>\u0926\u0939\u0940 \u092e\u0947\u0902 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 \u0938\u093e\u0925-\u0938\u093e\u0925 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e, \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e, \u092b\u093e\u0938\u094d\u092b\u094b\u0930\u0938 \u0914\u0930 \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \u092d\u0940 \u0905\u0927\u093f\u0915 \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u0915\u0941\u091b \u092a\u094d\u0930\u0915\u093e\u0930 \u092e\u0947\u0902 \u092a\u094d\u0930\u094b\u092c\u093e\u092f\u094b\u091f\u093f\u0915\u094d\u0938 \u092d\u0940 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u0935\u093f\u0915\u093e\u0938 \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<\/blockquote>\n<h2>6. \u092e\u0940\u0920\u0947 \u0906\u0932\u0942<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.thespruceeats.com\/thmb\/GIekUsYhQDddb5pBvbQ1lCv8btE=\/2399x1799\/smart\/filters:no_upscale()\/sweetpotatoes_getty2400-56a4975c5f9b58b7d0d7b790.jpg\" alt=\"\" \/><\/figure>\n<p>\u091c\u0940\u0935\u0902\u0924 \u0914\u0930 \u092c\u0939\u0941\u092e\u0941\u0916\u0940 \u0939\u094b\u0928\u0947 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u092e\u0940\u0920\u0947 \u0906\u0932\u0942 \u0905\u0935\u093f\u0936\u094d\u0935\u0938\u0928\u0940\u092f \u0930\u0942\u092a \u0938\u0947 \u0938\u094d\u0935\u0938\u094d\u0925 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0935\u0947 \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u090f \u092e\u0947\u0902 \u0938\u092e\u0943\u0926\u094d\u0927 \u0939\u0948\u0902, \u091c\u094b \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0906\u092a\u0915\u094b \u0932\u0902\u092c\u0947 \u092c\u0922\u093c\u0928\u0947 \u092f\u093e \u0905\u092a\u0928\u0940 \u090a\u0902\u091a\u093e\u0908 \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0907\u0928\u092e\u0947\u0902 \u0918\u0941\u0932\u0928\u0936\u0940\u0932 \u0914\u0930 \u0905\u0918\u0941\u0932\u0928\u0936\u0940\u0932 \u092b\u093e\u0907\u092c\u0930 \u0926\u094b\u0928\u094b\u0902 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u092a\u093e\u091a\u0928 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0905\u091a\u094d\u091b\u0947 \u0906\u0902\u0924 \u092c\u0948\u0915\u094d\u091f\u0940\u0930\u093f\u092f\u093e \u0915\u0947 \u0935\u093f\u0915\u093e\u0938 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u090f\u0915 \u0938\u094d\u0935\u0938\u094d\u0925 \u0906\u0902\u0924 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\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940, \u092e\u0948\u0902\u0917\u0928\u0940\u091c, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 6, \u0914\u0930 \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \u0938\u0939\u093f\u0924 \u0905\u0928\u094d\u092f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u092a\u0948\u0915 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0938\u093e\u0930\u093e\u0902\u0936<\/strong><\/p>\n<p>\u092e\u0940\u0920\u0947 \u0906\u0932\u0942 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u090f \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u0935\u0947 \u092a\u093e\u091a\u0928 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0914\u0930 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0905\u0935\u0936\u094b\u0937\u0923 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092b\u093e\u0907\u092c\u0930 \u092e\u0947\u0902 \u0907\u0938\u0940 \u0924\u0930\u0939 \u0909\u091a\u094d\u091a \u0930\u0939\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<\/blockquote>\n<h2>7. \u0915\u094d\u0935\u093f\u0928\u094b\u0906<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/274\/274745\/quinoa-in-dry-and-cooked-forms.jpg?w=1155&amp;h=1545\" alt=\"\" \/><\/figure>\n<p>\u0915\u094d\u0935\u093f\u0928\u094b\u0906 \u090f\u0915 \u0905\u0924\u094d\u092f\u0927\u093f\u0915 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u093e \u092c\u0940\u091c \u0939\u0948 \u091c\u094b \u0905\u0915\u094d\u0938\u0930 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0905\u0928\u094d\u092f \u0905\u0928\u093e\u091c\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092c\u0926\u0932\u0940 \u091c\u093e\u0924\u0940 \u0939\u0948\u0964<\/p>\n<p>\u092f\u0939 \u0915\u0941\u091b \u0938\u0902\u092f\u0902\u0924\u094d\u0930 \u0906\u0927\u093e\u0930\u093f\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948 \u0915\u093f \u090f\u0915 \u092a\u0942\u0930\u094d\u0923 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092e\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0915\u093e \u0905\u0930\u094d\u0925 \u0939\u0948 \u0915\u093f \u092f\u0939 \u0906\u0935\u0936\u094d\u092f\u0915 \u0905\u092e\u0940\u0928\u094b \u090f\u0938\u093f\u0921 \u0939\u0948 \u0915\u093f \u0906\u092a\u0915\u0947 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\u092e\u0948\u0902\u0917\u0928\u0940\u091c, \u092b\u094b\u0932\u0947\u091f \u0914\u0930 \u092b\u093e\u0938\u094d\u092b\u094b\u0930\u0938 \u0915\u0940 \u0939\u093e\u0930\u094d\u0926\u093f\u0915 \u0916\u0941\u0930\u093e\u0915 \u0939\u094b\u0924\u0940 \u0939\u0948 &#8211; \u091c\u094b \u0938\u092d\u0940 \u0905\u0938\u094d\u0925\u093f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u092d\u0940 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948\u0902\u0964<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0938\u093e\u0930\u093e\u0902\u0936<\/strong><\/p>\n<p>\u0915\u094d\u0935\u093f\u0928\u094b\u0906 \u090f\u0915 \u092a\u0942\u0930\u094d\u0923 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0939\u0948 \u0914\u0930 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u0948, \u091c\u094b \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0916\u0928\u093f\u091c \u0918\u0928\u0924\u094d\u0935 \u0915\u094b \u092c\u0922\u093c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n<\/blockquote>\n<h2>8. \u0905\u0902\u0921\u0947<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.britannica.com\/94\/151894-050-F72A5317\/Brown-eggs.jpg\" alt=\"\" \/><\/figure>\n<p>\u0905\u0902\u0921\u0947 \u0935\u093e\u0938\u094d\u0924\u0935 \u092e\u0947\u0902 \u092a\u094b\u0937\u0923 \u0915\u093e \u090f\u0915 \u092a\u093e\u0935\u0930\u0939\u093e\u0909\u0938 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0935\u0947 \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092e\u0947\u0902 \u0938\u092e\u0943\u0926\u094d\u0927 \u0939\u0948\u0902, 6 \u0917\u094d\u0930\u093e\u092e \u090f\u0915 \u092c\u0921\u093c\u0947 \u0905\u0902\u0921\u0947 \u092e\u0947\u0902 \u092a\u0948\u0915 \u0915\u0947 \u0938\u093e\u0925 \u0964<\/p>\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0909\u0928\u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940 \u0938\u0939\u093f\u0924 \u0935\u093f\u0915\u093e\u0938 \u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u0905\u0928\u094d\u092f \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0914\u0930 \u0916\u0928\u093f\u091c\u094b\u0902 \u0915\u093e \u0916\u091c\u093e\u0928\u093e \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u094b \u0915\u0902\u0915\u093e\u0932 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0905\u0935\u0936\u094b\u0937\u0923 \u0915\u094b \u092c\u0922\u093c\u093e \u0938\u0915\u0924\u093e<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3356951\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0939\u0948\u0964<\/a><\/p>\n<p>\u090f\u0915 \u091b\u094b\u091f\u0947 \u0938\u0947 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u0915\u092e \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940 \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u0947 \u0938\u093e\u0925 \u092c\u091a\u094d\u091a\u094b\u0902 \u0915\u094b \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940 \u092a\u0942\u0930\u0915 \u0926\u0947\u0928\u0947 \u0915\u0947 \u092a\u0930\u093f\u0923\u093e\u092e\u0938\u094d\u0935\u0930\u0942\u092a \u090f\u0915 6 \u092e\u0939\u0940\u0928\u0947 \u0915\u0940 \u0905\u0935\u0927\u093f \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f \u0939\u0941\u0908 \u0964<\/p>\n<p>\u0914\u0930 \u0915\u094d\u092f\u093e \u0939\u0948, \u096e\u096d\u096a \u092c\u091a\u094d\u091a\u094b\u0902 \u092e\u0947\u0902 \u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 \u0926\u0947\u0916\u093e \u0917\u092f\u093e \u0915\u093f \u0928\u093f\u092f\u092e\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0905\u0902\u0921\u0947 \u0916\u093e\u0928\u0947 \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f \u0939\u0941\u0908 \u092e\u093e\u0938\u093f\u0915 \u090a\u0902\u091a\u093e\u0908 \u0932\u093e\u092d \u0915\u0947 \u0938\u093e\u0925 \u091c\u0941\u0921\u093c\u093e \u0939\u0941\u0906 \u0925\u093e \u0964<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0938\u093e\u0930\u093e\u0902\u0936<\/strong><\/p>\n<p>\u0905\u0902\u0921\u0947 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0914\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u0938\u093e\u0925 \u0939\u0940 \u0915\u0908 \u0905\u0928\u094d\u092f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0938\u0942\u0915\u094d\u0937\u094d\u092e \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u0928\u093f\u092f\u092e\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0905\u0902\u0921\u0947 \u0915\u093e \u0938\u0947\u0935\u0928 \u090a\u0902\u091a\u093e\u0908 \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f \u0915\u0947 \u0938\u093e\u0925 \u091c\u0941\u0921\u093c\u093e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u0964<\/p>\n<\/blockquote>\n<h2>9. \u091c\u093e\u092e\u0941\u0928<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.besthealthmag.ca\/wp-content\/uploads\/2018\/02\/Berries.jpg\" alt=\"\" \/><\/figure>\n<p>\u091c\u093e\u092e\u0941\u0928, \u091c\u0948\u0938\u0947 \u092c\u094d\u0932\u0942\u092c\u0947\u0930\u0940, \u0938\u094d\u091f\u094d\u0930\u0949\u092c\u0947\u0930\u0940, \u092c\u094d\u0932\u0948\u0915\u092c\u0947\u0930\u0940, \u0914\u0930 \u0930\u0938\u092d\u0930\u0940, \u0938\u092d\u0940 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0938\u0947 \u092d\u0930\u0947 \u0939\u0941\u090f \u0939\u0948\u0902\u0964<\/p>\n<p>\u0935\u0947 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u092e\u0947\u0902 \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u0909\u091a\u094d\u091a \u0930\u0939\u0947 \u0939\u0948\u0902, \u091c\u094b \u0938\u0947\u0932 \u0935\u093f\u0915\u093e\u0938 \u0914\u0930 \u090a\u0924\u0915 \u0915\u0940 \u092e\u0930\u0902\u092e\u0924 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0924\u093e \u0939\u0948 \u0964<\/p>\n<p>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0915\u094b\u0932\u0947\u091c\u0928 \u0915\u093e \u0938\u0902\u0936\u094d\u0932\u0947\u0937\u0923 \u092d\u0940 \u092c\u0922\u093c\u093e\u0924\u093e \u0939\u0948, \u091c\u094b \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0938\u092c\u0938\u0947 \u092a\u094d\u0930\u091a\u0941\u0930 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0939\u0948\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 \u0915\u094b\u0932\u0947\u091c\u0928 \u0939\u0921\u094d\u0921\u0940 \u0918\u0928\u0924\u094d\u0935 \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f \u0914\u0930 \u0939\u0921\u094d\u0921\u0940 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948 \u0906\u092a \u0932\u0902\u092c\u0947 \u0939\u094b \u091c\u093e\u0928\u093e \u092f\u093e \u0905\u092a\u0928\u0940 \u090a\u0902\u091a\u093e\u0908 \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u0964<\/p>\n<p>\u091c\u093e\u092e\u0941\u0928 \u092b\u093e\u0907\u092c\u0930, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0915\u0947 \u0914\u0930 \u092e\u0948\u0902\u0917\u0928\u0940\u091c \u0938\u0939\u093f\u0924 \u0905\u0928\u094d\u092f \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0914\u0930 \u0916\u0928\u093f\u091c\u094b\u0902 \u0915\u0940 \u090f\u0915 \u0936\u094d\u0930\u0943\u0902\u0916\u0932\u093e \u092d\u0940 \u092a\u094d\u0930\u0926\u093e\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><\/p>\n<p>\u091c\u093e\u092e\u0941\u0928 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u092e\u0947\u0902 \u0909\u091a\u094d\u091a \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u0938\u0947\u0932 \u0935\u093f\u0915\u093e\u0938 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0924\u093e \u0939\u0948, \u090a\u0924\u0915 \u0915\u0940 \u092e\u0930\u092e\u094d\u092e\u0924 \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0924\u093e \u0939\u0948, \u0914\u0930 \u0915\u094b\u0932\u0947\u091c\u0928 \u0909\u0924\u094d\u092a\u093e\u0926\u0928 \u0915\u094b \u092c\u0922\u093c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n<\/blockquote>\n<h2>10. \u0938\u093e\u092e\u0928<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/justcook.butcherbox.com\/wp-content\/uploads\/2019\/06\/salmonsockeye-800x500.jpg\" alt=\"\" \/><\/figure>\n<p>\u0938\u093e\u092e\u0928 \u090f\u0915 \u092b\u0948\u091f\u0940 \u092e\u091b\u0932\u0940 \u0939\u0948 \u091c\u094b \u0913\u092e\u0947\u0917\u093e-3 \u092b\u0948\u091f\u0940 \u090f\u0938\u093f\u0921 \u0938\u0947 \u092d\u0930\u0940 \u0939\u0941\u0908 \u0939\u0948\u0964<\/p>\n<p>\u0913\u092e\u0947\u0917\u093e-3 \u092b\u0948\u091f\u0940 \u090f\u0938\u093f\u0921 \u0939\u0943\u0926\u092f-\u0938\u094d\u0935\u0938\u094d\u0925 \u0935\u0938\u093e \u0915\u093e \u090f\u0915 \u092a\u094d\u0930\u0915\u093e\u0930 \u0939\u0948 \u091c\u094b \u0935\u093f\u0915\u093e\u0938 \u0914\u0930 \u0935\u093f\u0915\u093e\u0938 \u0915\u0947 \u0932\u093f\u090f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948\u0964<\/p>\n<p>\u0915\u0941\u091b \u0936\u094b\u0927 \u0938\u0947 \u092f\u0939 \u092d\u0940 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u0913\u092e\u0947\u0917\u093e-3 \u092b\u0948\u091f\u0940 \u090f\u0938\u093f\u0921 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u0914\u0930 \u0935\u093f\u0915\u093e\u0938 \u0915\u094b \u0905\u0927\u093f\u0915\u0924\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0939\u0921\u094d\u0921\u0940 \u0915\u0947 \u0915\u093e\u0930\u094b\u092c\u093e\u0930 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947 \u0938\u0915\u0924\u093e \u0939\u0948 \u0964<\/p>\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0913\u092e\u0947\u0917\u093e-3 \u092b\u0948\u091f\u0940 \u090f\u0938\u093f\u0921 \u0915\u0947 \u0928\u093f\u092e\u094d\u0928 \u0938\u094d\u0924\u0930 \u0915\u094b \u092c\u091a\u094d\u091a\u094b\u0902 \u092e\u0947\u0902 \u0928\u0940\u0902\u0926 \u0915\u0940 \u0938\u092e\u0938\u094d\u092f\u093e\u0913\u0902 \u0915\u0947 \u092c\u0922\u093c\u0924\u0947 \u091c\u094b\u0916\u093f\u092e \u0938\u0947 \u091c\u094b\u0921\u093c\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948, \u091c\u094b \u0935\u093f\u0915\u093e\u0938 \u0915\u094b \u092d\u0940 \u0928\u0915\u093e\u0930\u093e\u0924\u094d\u092e\u0915 \u0930\u0942\u092a \u0938\u0947 \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u0907\u0938\u0915\u0947 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924, \u0938\u093e\u092e\u0928 \u092e\u0947\u0902 \u092a\u094d\u0930\u094b\u091f\u0940\u0928, \u092c\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928, \u0938\u0947\u0932\u0947\u0928\u093f\u092f\u092e \u0914\u0930 \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \u0905\u0927\u093f\u0915 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0938\u093e\u0930\u093e\u0902\u0936<\/strong><\/p>\n<p>\u0938\u093e\u092e\u0928 \u0913\u092e\u0947\u0917\u093e-3 \u092b\u0948\u091f\u0940 \u090f\u0938\u093f\u0921 \u092e\u0947\u0902 \u0909\u091a\u094d\u091a \u0939\u0948, \u091c\u094b \u0935\u093f\u0915\u093e\u0938 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0928\u0940\u0902\u0926 \u0914\u0930 \u0939\u0921\u094d\u0921\u0940 \u0915\u0947 \u0915\u093e\u0930\u094b\u092c\u093e\u0930 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<\/blockquote>\n<h2>11. \u0926\u0942\u0927<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/g.foolcdn.com\/editorial\/images\/573114\/cow-standing-nex-tto-table-with-a-jar-of-milk-and-a-glass-of-milk.jpg\" alt=\"\" \/><\/figure>\n<p>\u0926\u0942\u0927 \u0915\u094b \u0905\u0915\u094d\u0938\u0930 \u090f\u0915 \u0938\u094d\u0935\u0938\u094d\u0925, \u0905\u091a\u094d\u091b\u0940 \u0924\u0930\u0939 \u0917\u094b\u0932 \u0906\u0939\u093e\u0930 \u0915\u093e \u090f\u0915 \u092a\u094d\u0930\u092e\u0941\u0916 \u0918\u091f\u0915 \u092e\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u092f\u0939 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e, \u092b\u093e\u0938\u094d\u092b\u094b\u0930\u0938 \u0914\u0930 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0938\u0939\u093f\u0924 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0915\u0908 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u0940 \u0906\u092a\u0942\u0930\u094d\u0924\u093f \u0915\u0930\u0915\u0947 \u0935\u093f\u0915\u093e\u0938 \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092d\u0940 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u0907\u0938\u0915\u0947 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924, \u0926\u0942\u0927 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092e\u0947\u0902 \u0938\u092e\u0943\u0926\u094d\u0927 \u0939\u0948, \u091c\u093f\u0938\u092e\u0947\u0902 \u090f\u0915 1 \u0915\u092a (244-\u092e\u093f\u0932\u0940\u0932\u0940\u091f\u0930) \u0938\u0947\u0935\u093e\u0930\u0924 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 8 \u0917\u094d\u0930\u093e\u092e \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0907\u0924\u0928\u093e \u0939\u0940 \u0928\u0939\u0940\u0902, \u0932\u0947\u0915\u093f\u0928 \u0905\u0928\u0941\u0938\u0902\u0927\u093e\u0928 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u0917\u093e\u092f \u0915\u093e \u0926\u0942\u0927 \u092c\u091a\u094d\u091a\u094b\u0902 \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f \u0915\u094b \u092a\u094d\u0930\u094b\u0924\u094d\u0938\u093e\u0939\u093f\u0924 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948 \u0914\u0930 \u0935\u091c\u0928 \u092c\u0922\u093c\u093e\u0928\u0947 \u0914\u0930 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948 \u0964<\/p>\n<p>\u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0905\u0917\u0930 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\u0915\u0947 \u0932\u093f\u090f \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<\/blockquote>\n<h2>\u0938\u093e\u0930<\/h2>\n<p>\u092a\u094b\u0937\u0923 \u0909\u091a\u093f\u0924 \u0935\u093f\u0915\u093e\u0938 \u0914\u0930 \u0935\u093f\u0915\u093e\u0938 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947 \u092e\u0947\u0902 \u090f\u0915 \u0915\u0947\u0902\u0926\u094d\u0930\u0940\u092f \u092d\u0942\u092e\u093f\u0915\u093e \u0928\u093f\u092d\u093e\u0924\u093e \u0939\u0948 \u0964<\/p>\n<p>\u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0905\u0935\u092f\u0935\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u0915\u094b \u092d\u0930\u0928\u093e \u0928 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\u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948 \u0915\u093f \u0906\u092a\u0915\u094b \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924\u094b\u0902 \u0935\u093e\u0932\u0947 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0914\u0930 \u0916\u0928\u093f\u091c \u092e\u093f\u0932 \u0930\u0939\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>\u091c\u092c\u0915\u093f \u090a\u0902\u091a\u093e\u0908 \u0915\u093e\u092b\u0940 \u0939\u0926 \u0924\u0915 \u0906\u0928\u0941\u0935\u0902\u0936\u093f\u0915\u0940 \u092a\u0930 \u0928\u093f\u0930\u094d\u092d\u0930 \u0915\u0930\u0924\u0940 \u0939\u0948, \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u093e \u0909\u091a\u093f\u0924 \u0935\u093f\u0915\u093e\u0938 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":7012,"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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