![\"\"\/](\"https:\/\/i.pinimg.com\/originals\/61\/f3\/f5\/61f3f55abdbeeb6be36edb50a370b0ed.jpg\")
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<\/figure> \u091c\u092c \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u093e \u0928\u093f\u0930\u094d\u092e\u093e\u0923, \u0914\u0930 \u0905\u0927\u093f\u0915 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092c\u0947\u0939\u0924\u0930 \u0939\u0948, \u0939\u0948 \u0928\u093e? \u091c\u0930\u0942\u0930\u0940 \u0928\u0939\u0940\u0902\u0964 \u091c\u092c \u0906\u092a \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u0938\u093e\u0925 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u093e \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u093e\u092e \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902, \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0935\u092f\u0938\u094d\u0915\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0915\u0941\u0932 \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u093e 10 \u0938\u0947 \u0969\u096b \u092a\u094d\u0930\u0924\u093f\u0936\u0924 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f \u0964<\/p>
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\u0906\u092e \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u094d\u0924\u0930:<\/p>
- 3 ounces skinless, baked chicken = 26 grams<\/li>
- 3 ounces of lean ground beef = 22 grams<\/li>
- 3 ounces grilled salmon = 21 grams <\/li>
- \u00bd cup low-fat cottage cheese = 14 grams<\/li>
- 1 cup plain low-fat yogurt = 12 grams<\/li>
- \u00bd cup cooked lentils = 9 grams<\/li>
- 3 ounces firm tofu = 9 grams<\/li>
- 2 tablespoons peanut butter = 8 grams<\/li>
- 1 cup cooked quinoa = 8 grams<\/li>
- 1 cup low-fat milk = 8 grams<\/li>
- \u00bd cup cooked black beans = 7 grams<\/li>
- 1 large egg = 6 grams<\/li><\/ul>
\u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0914\u0930 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u093e \u0928\u093f\u0930\u094d\u092e\u093e\u0923<\/h4>
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\u0906\u092e \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u094d\u0924\u0930:<\/p>
- 3 ounces skinless, baked chicken = 26 grams<\/li>
- 3 ounces of lean ground beef = 22 grams<\/li>
- 3 ounces grilled salmon = 21 grams <\/li>
- \u00bd cup low-fat cottage cheese = 14 grams<\/li>
- 1 cup plain low-fat yogurt = 12 grams<\/li>
- \u00bd cup cooked lentils = 9 grams<\/li>
- 3 ounces firm tofu = 9 grams<\/li>
- 2 tablespoons peanut butter = 8 grams<\/li>
- 1 cup cooked quinoa = 8 grams<\/li>
- 1 cup low-fat milk = 8 grams<\/li>
- \u00bd cup cooked black beans = 7 grams<\/li>
- 1 large egg = 6 grams<\/li><\/ul>
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