{"id":8097,"date":"2025-08-25T00:00:21","date_gmt":"2025-08-25T00:00:21","guid":{"rendered":"https:\/\/fitolympia.com\/?p=8097"},"modified":"2025-08-25T16:45:16","modified_gmt":"2025-08-25T16:45:16","slug":"9-delicious-foods-to-boost-your-mood","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/9-delicious-foods-to-boost-your-mood\/","title":{"rendered":"9 \u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0905\u092a\u0928\u0947 \u092e\u0942\u0921 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f"},"content":{"rendered":"<\/p>\n<p>\u0915\u094d\u092f\u093e \u0906\u092a \u0909\u0938 \u092a\u094d\u0930\u093e\u0930\u0902\u092d\u093f\u0915 \u0938\u0941\u092c\u0939 \u091a\u0930\u094d\u091a\u093e \u0915\u0947 \u092c\u093e\u0926 \u0927\u094d\u092f\u093e\u0928 \u0916\u094b \u0930\u0939\u0947 \u0939\u0948\u0902? \u0926\u093f\u0928 \u0915\u0940 \u092a\u094d\u0930\u0917\u0924\u093f \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0905\u092a\u0928\u0947 \u092e\u0942\u0921 \u0921\u094d\u0930\u0949\u092a \u0915\u0930\u0924\u093e \u0939\u0948? \u092f\u093e \u0906\u092a \u0936\u093e\u092f\u0926 \u0926\u094b\u092a\u0939\u0930 \u0915\u0947 \u0905\u0902\u0924 \u092e\u0947\u0902 \u0925\u094b\u0921\u093c\u093e \u0928\u0940\u091a\u0947 \u0914\u0930 \u0925\u0915 \u092d\u0940 \u092e\u0939\u0938\u0942\u0938 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902?<\/p>\n<p>\u0906\u092a \u0915\u094d\u092f\u093e \u0906\u092a \u092a\u0940\u0928\u0947 \u0914\u0930 \u0926\u093f\u0928 \u092d\u0930 \u092e\u0947\u0902 \u0916\u093e\u0928\u0947 \u092a\u0930 \u090f\u0915 \u0915\u0930\u0940\u092c \u0926\u0947\u0916\u094b \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948, \u0914\u0930 \u0905\u092a\u0928\u0947 \u0926\u0948\u0928\u093f\u0915 \u0906\u0939\u093e\u0930 \u0915\u0947 \u0932\u093f\u090f \u0915\u0941\u091b \u091b\u094b\u091f\u0947 \u092a\u0930\u093f\u0935\u0930\u094d\u0924\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0964 \u0935\u0939\u093e\u0902 \u092c\u0939\u0941\u0924 \u0938\u093e\u0930\u0947 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0939\u0948\u0902 \u091c\u093f\u0928\u0915\u0947 \u092a\u093e\u0938 \u0906\u092a\u0915\u0947 \u092e\u0942\u0921 \u0915\u094b \u0909\u0920\u093e\u0928\u0947 \u0915\u0940 \u0936\u0915\u094d\u0924\u093f \u0939\u0948 \u091c\u092c \u0906\u092a\u0915\u094b \u0938\u092c\u0938\u0947 \u0905\u0927\u093f\u0915 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n<p>\u092e\u0948\u0902 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u0940 \u0905\u092a\u0928\u0940 \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u0917\u0924 \u0936\u0949\u0930\u094d\u091f\u0932\u093f\u0938\u094d\u091f \u092e\u0948\u0902 \u092c\u093e\u0930\u0940 \u0939\u0948 \u091c\u092c \u092e\u0948\u0902 \u0905\u092a\u0928\u0947 \u092e\u0942\u0921 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947 \u0914\u0930 \u092e\u0947\u0930\u0947 \u0916\u0941\u0936 \u091c\u0917\u0939 \u092e\u0947\u0902 \u0935\u093e\u092a\u0938 \u091c\u093e\u0928\u0947 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0939\u0948, \u0916\u093e\u0938\u0915\u0930 \u091c\u092c \u092e\u0948\u0902 \u0905\u092d\u0940 \u092d\u0940 \u0905\u092a\u0928\u0947 \u0926\u093f\u0928 \u0915\u0947 \u0932\u093f\u090f \u0938\u0942\u091a\u0940 \u092e\u0947\u0902 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092c\u093e\u0924\u0947\u0902 \u092c\u0939\u0941\u0924 \u0938\u093e\u0930\u0947 \u0939\u0948 \u0964<\/p>\n<h2 id=\"foods\">9 \u092e\u0942\u0921 \u092c\u0942\u0938\u094d\u091f\u093f\u0902\u0917 \u092b\u0942\u0921\u094d\u0938<\/h2>\n<p>\u092f\u0939\u093e\u0902 \u0939\u092e \u091c\u093e\u0924\u0947 \u0939\u0948\u0902, \u0928\u094c \u092e\u0942\u0921 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0939\u0948 \u0915\u093f \u092e\u0947\u0930\u0947 \u0932\u093f\u090f \u0926\u093f\u0928 \u0915\u0947 \u0915\u093f\u0938\u0940 \u092d\u0940 \u0938\u092e\u092f \u0915\u093e\u092e \u092c\u0922\u093c\u093e\u0928\u0947!<\/p>\n<h3 id=\"chocolate\">1. \u0921\u093e\u0930\u094d\u0915 \u091a\u0949\u0915\u0932\u0947\u091f<\/h3>\n<p>\u092f\u0926\u093f \u0906\u092a \u092e\u0947\u0930\u0947 \u091c\u0948\u0938\u0947 \u0915\u0941\u091b \u092d\u0940 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a \u0938\u093e\u092e\u092f\u093f\u0915 \u092e\u0940\u0920\u093e \u0907\u0932\u093e\u091c \u092e\u0928 \u0928\u0939\u0940\u0902 \u0939\u0948, \u0914\u0930 \u092e\u0947\u0930\u0947 \u0932\u093f\u090f \u0921\u093e\u0930\u094d\u0915 \u091a\u0949\u0915\u0932\u0947\u091f \u0938\u0942\u091a\u0940 \u0915\u0947 \u0936\u0940\u0930\u094d\u0937 \u092a\u0930 \u0939\u0948 \u0964 \u091a\u0949\u0915\u0932\u0947\u091f \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0938\u0947 \u0905\u092a\u0928\u0940 \u0916\u0941\u0936\u0940 \u0915\u0947 \u0932\u093f\u090f \u091f\u093e\u0932 \u0926\u093f\u092f\u093e \u0917\u092f\u093e \u0939\u0948-inducing \u092a\u094d\u0930\u092d\u093e\u0935, \u0914\u0930 \u092f\u0939 \u0935\u093f\u091c\u094d\u091e\u093e\u0928 \u0926\u094d\u0935\u093e\u0930\u093e \u092d\u0940 \u0938\u092e\u0930\u094d\u0925\u093f\u0924 \u0939\u0948 \u0964<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" class=\"wp-image-9314\" src=\"https:\/\/www.healthyfoodtribe.com\/wp-content\/uploads\/2020\/02\/dark-chocolate-bars.jpg\" alt=\"Dark chocolate bars\" \/><\/figure>\n<\/div>\n<p>\u0921\u093e\u0930\u094d\u0915 \u091a\u0949\u0915\u0932\u0947\u091f\u00a0<a href=\"https:\/\/www.scienceofcooking.com\/chocolate\/drugs-found-in-chocolate.htm\" target=\"_blank\" rel=\"noreferrer noopener\">\u092e\u0947\u0902 \u0938\u0940\u0908 \u0930\u091f\u0947\u0928 \u0905\u0923\u0941 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902<\/a>\u00a0\u091c\u094b \u0906\u092a\u0915\u0947 \u092e\u0942\u0921 \u0915\u094b \u0909\u0920\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u091c\u0948\u0938\u0947 \u091f\u094d\u0930\u093f\u092a\u094d\u091f\u094b\u092b\u093e\u0928, \u092b\u0947\u0928\u093f\u0932\u0947\u0925\u093e\u0907\u0932\u092e\u093e\u0907\u0928 \u0914\u0930 \u0906\u0928\u0902\u0926\u092e\u093e\u0907\u0921\u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f \u092f\u0939 \u0915\u0939\u093e \u091c\u093e\u0928\u093e \u091a\u093e\u0939\u093f\u090f \u0915\u093f \u090f\u0915 \u0935\u093e\u0938\u094d\u0924\u0935 \u092e\u0947\u0902 \u0938\u0941\u0916\u0926 \u092a\u094d\u0930\u092d\u093e\u0935 \u0915\u093e \u0905\u0928\u0941\u092d\u0935 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0907\u0928\u092e\u0947\u0902 \u0938\u0947 \u092c\u0932\u094d\u0915\u093f \u0909\u091a\u094d\u091a \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0917\u0940, \u0932\u0947\u0915\u093f\u0928 \u0905\u092d\u0940 \u092d\u0940 \u0964<\/p>\n<p>\u0921\u093e\u0930\u094d\u0915 \u091a\u0949\u0915\u0932\u0947\u091f \u0939\u0930 \u0905\u092c \u0914\u0930 \u092b\u093f\u0930 \u090f\u0915 \u092e\u0939\u093e\u0928 \u0907\u0932\u093e\u091c \u0915\u0947 \u0932\u093f\u090f \u092c\u0928\u093e\u0924\u093e \u0939\u0948, \u0914\u0930 \u0905\u0917\u0930 \u092f\u0939 \u092e\u0941\u091d\u0947 \u0909\u0928 \u0916\u0941\u0936 \u0939\u093e\u0930\u094d\u092e\u094b\u0928 \u092a\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091c\u092c \u092e\u0948\u0902 \u0925\u094b\u0921\u093c\u093e \u0928\u0940\u091a\u0947 \u092e\u0939\u0938\u0942\u0938 \u0915\u0930 \u0930\u0939\u093e \u0939\u0942\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948, \u0924\u094b \u092e\u0948\u0902 \u0907\u0938\u0915\u0947 \u0932\u093f\u090f \u0938\u092c \u0915\u0930 \u0930\u0939\u093e \u0939\u0942\u0902 \u0964 \u0932\u0947\u0915\u093f\u0928 \u0939\u092e\u0947\u0936\u093e \u0915\u0940 \u0924\u0930\u0939, \u092e\u0949\u0921\u0930\u0947\u0936\u0928 \u0915\u0941\u0902\u091c\u0940 \u0939\u0948 \u0964<\/p>\n<h3 id=\"lentils\">2. \u092e\u0938\u0942\u0930<\/h3>\n<p>\u0926\u093e\u0932 \u0905\u0932\u0917-\u0905\u0932\u0917 \u0930\u0902\u0917\u094b\u0902 \u0914\u0930 \u0906\u0915\u093e\u0930\u094b\u0902 \u092e\u0947\u0902 \u0906\u0924\u0940 \u0939\u0948\u0964 \u092f\u0947 \u0916\u093e\u0926\u094d\u092f \u092c\u0940\u091c \u090f\u0915 \u092e\u0939\u093e\u0928 \u092e\u093e\u0902\u0938 \u0935\u093f\u0915\u0932\u094d\u092a \u092c\u0928\u093e\u0924\u0947 \u0939\u0948\u0902, \u0914\u0930 \u091c\u093f\u0902\u0915, \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e, \u092c\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0914\u0930 \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \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\u0964<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" class=\"wp-image-9134\" src=\"https:\/\/www.healthyfoodtribe.com\/wp-content\/uploads\/2020\/01\/lentils-salad.jpg\" alt=\"Lentils salad\" \/><\/figure>\n<\/div>\n<p>\u092c\u094d\u0930\u093e\u0909\u0928 \u0926\u093e\u0932 \u0938\u092c\u0938\u0947 \u0905\u0927\u093f\u0915 \u0938\u094d\u091f\u0942 \u0914\u0930 \u0905\u0928\u094d\u092f \u0935\u094d\u092f\u0902\u091c\u0928\u094b\u0902 \u0915\u094b \u092a\u0915\u093e\u0928\u0947 \u092e\u0947\u0902 \u0909\u092a\u092f\u094b\u0917 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u092e\u0947\u0902 \u092e\u093f\u091f\u094d\u091f\u0940 \u0915\u093e \u0938\u094d\u0935\u093e\u0926 \u0914\u0930 \u090f\u0915 \u0906\u0915\u093e\u0930 \u0939\u094b\u0924\u093e \u0939\u0948 \u091c\u094b \u092a\u0915\u093e\u090f \u091c\u093e\u0928\u0947 \u092a\u0930 \u0905\u091a\u094d\u091b\u0940 \u0924\u0930\u0939 \u0938\u0947 \u0930\u0916\u0924\u0940 \u0939\u0948\u0964 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u0938\u094d\u0930\u094b\u0924 \u0939\u094b\u0928\u0947 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0926\u093e\u0932 \u0932\u094b\u0939\u0947 \u092e\u0947\u0902 \u092d\u0940 \u0938\u092e\u0943\u0926\u094d\u0927 \u0939\u0948\u0902\u0964<\/p>\n<p>\u092e\u0938\u0942\u0930 \u092e\u0947\u0902\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29125587\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u092a\u0949\u0932\u0940\u092b\u0947\u0928\u0949\u0932 \u0939\u094b\u0924\u0947<\/a>\u00a0\u0939\u0948\u0902 \u091c\u093f\u0928\u094d\u0939\u0947\u0902 \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0915\u0947 \u0938\u094d\u0924\u0930 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0947 \u0932\u093f\u090f \u091c\u093f\u092e\u094d\u092e\u0947\u0926\u093e\u0930 \u092e\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u0935\u0947 \u0909\u091a\u094d\u091a \u0930\u0915\u094d\u0924\u091a\u093e\u092a \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092d\u0940 \u092e\u0926\u0926 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0914\u0930 \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u092b\u094b\u0932\u0947\u091f \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u092e\u0948\u0902 \u090f\u0915 \u0939\u093e\u0930\u094d\u0926\u093f\u0915 \u092d\u094b\u091c\u0928 \u0915\u0947 \u0932\u093f\u090f \u0938\u0942\u092a \u092e\u0947\u0902 \u0926\u093e\u0932 \u092e\u094b\u0921\u093c \u092a\u094d\u092f\u093e\u0930 \u0915\u0930\u0924\u093e \u0939\u0942\u0902, \u0914\u0930 \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u0940 \u092c\u093e\u0924 \u092f\u0939 \u0939\u0948 \u0915\u093f \u092f\u0939 \u092b\u094d\u0930\u0940\u091c\u0930 \u092e\u0947\u0902 \u0905\u091a\u094d\u091b\u0940 \u0924\u0930\u0939 \u0938\u0947 \u0930\u0939\u0924\u093e \u0939\u0948 \u0914\u0930 \u0935\u094d\u092f\u0938\u094d\u0924 \u0926\u093f\u0928\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092b\u093f\u0930 \u0938\u0947 \u0917\u0930\u092e \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948 \u0964<\/p>\n<h3 id=\"bananas\">3. \u0915\u0947\u0932\u0947<\/h3>\n<p>\u092f\u0939 \u0939\u092e \u092e\u0947\u0902 \u0938\u0947 \u0915\u0941\u091b \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0928\u0939\u0940\u0902 brainer \u0915\u093e \u090f\u0915 \u0938\u093e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u092e\u0942\u0921 \u092c\u0922\u093c\u093e\u0928\u0947 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u0940 \u0907\u0938 \u0938\u0942\u091a\u0940 \u0915\u0947\u0932\u0947 \u0938\u0939\u093f\u0924 \u092c\u093f\u0928\u093e \u092a\u0942\u0930\u093e \u0928\u0939\u0940\u0902 \u0939\u094b\u0917\u093e \u0964<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" class=\"wp-image-10459\" src=\"https:\/\/www.healthyfoodtribe.com\/wp-content\/uploads\/2020\/08\/banana-slices.jpg\" alt=\"Banana slices in bowl\" \/><\/figure>\n<\/div>\n<p>\u092f\u0939 \u090f\u0915 \u0909\u0924\u094d\u0915\u0943\u0937\u094d\u091f \u090a\u0930\u094d\u091c\u093e \u092c\u0942\u0938\u094d\u091f\u0930 \u0939\u0948, \u092f\u0939\u0940 \u0935\u091c\u0939 \u0939\u0948 \u0915\u093f \u090f\u0915 \u0915\u0938\u0930\u0924 \u0938\u0947 \u092a\u0939\u0932\u0947 \u090f\u0915 \u0915\u0947\u0932\u0947 \u0916\u093e\u0928\u0947 \u092e\u0947\u0930\u0947 \u0932\u093f\u090f \u0907\u0924\u0928\u0940 \u0905\u091a\u094d\u091b\u0940 \u0924\u0930\u0939 \u0938\u0947 \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948 \u0964 \u0915\u0947\u0932\u0947 \u092d\u0940 \u0938\u0947\u092c \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u0905\u0927\u093f\u0915 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0914\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0914\u0930 \u0939\u092e \u0938\u092d\u0940 \u090f\u0915 \u0938\u0947\u092c \u0921\u0949\u0915\u094d\u091f\u0930 \u0915\u094b \u0926\u0942\u0930 \u0930\u0916\u0928\u0947 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0915\u0939\u093e\u0935\u0924 \u091c\u093e\u0928\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<p>\u0915\u0947\u0932\u0947 \u092e\u0947\u0902\u00a0<a href=\"https:\/\/www.medicalnewstoday.com\/articles\/322416\" target=\"_blank\" rel=\"noreferrer noopener\">\u091f\u094d\u0930\u093f\u092a\u094d\u091f\u094b\u092b\u093e\u0928<\/a>\u0939\u094b\u0924\u093e \u0939\u0948, \u090f\u0915 \u0930\u0938\u093e\u092f\u0928 \u091c\u094b \u0938\u0947\u0930\u094b\u091f\u094b\u0928\u093f\u0928 \u092e\u0947\u0902 \u092a\u0930\u093f\u0935\u0930\u094d\u0924\u093f\u0924 \u0939\u094b \u091c\u093e\u0924\u093e \u0939\u0948, \u091c\u094b \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0926\u094d\u0935\u093e\u0930\u093e \u0909\u0924\u094d\u092a\u093e\u0926\u093f\u0924 \u090f\u0915 \u0928\u094d\u092f\u0942\u0930\u094b\u091f\u094d\u0930\u093e\u0902\u0938\u092e\u0940\u091f\u0930 \u0939\u0948 \u091c\u094b \u0906\u092a\u0915\u094b \u0916\u0941\u0936 \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n<h3 id=\"eggs\">4. \u0905\u0902\u0921\u0947<\/h3>\n<p>\u0905\u0902\u0921\u0947 \u092c\u0938 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0939\u0930 \u0918\u0930 \u092e\u0947\u0902 \u090f\u0915 \u092e\u0941\u0916\u094d\u092f \u092d\u094b\u091c\u0928 \u092e\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948 \u0964 \u0905\u0902\u0921\u0947 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940, \u0915\u094b\u0932\u0940\u0928, \u092a\u094d\u0930\u094b\u091f\u0940\u0928, \u0938\u0947\u0932\u0947\u0928\u093f\u092f\u092e \u0914\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12 \u0938\u0939\u093f\u0924 \u0915\u0908 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" class=\"wp-image-9067\" src=\"https:\/\/www.healthyfoodtribe.com\/wp-content\/uploads\/2016\/06\/boiled-eggs.jpg\" alt=\"Boiled eggs in bowl\" \/><\/figure>\n<\/div>\n<p><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Choline-HealthProfessional\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0915\u094b\u0932\u0940\u0928<\/a>\u00a0\u0928\u094d\u092f\u0942\u0930\u094b\u091f\u094d\u0930\u093e\u0902\u0938\u092e\u0940\u091f\u0930 \u0915\u0947 \u0909\u0924\u094d\u092a\u093e\u0926\u0928 \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0930\u0915\u0947 \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0924\u0902\u0924\u094d\u0930 \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948, \u091c\u092c\u0915\u093f \u0938\u0947\u0932\u0947\u0928\u093f\u092f\u092e \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0938\u092e\u093e\u0930\u094b\u0939 \u0914\u0930 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u092a\u094d\u0930\u0923\u093e\u0932\u0940 \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u0905\u0902\u0921\u0947 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u0940 \u092c\u093e\u0924 \u0909\u0928\u0915\u0940 \u092c\u0939\u0941\u092e\u0941\u0916\u0940 \u092a\u094d\u0930\u0924\u093f\u092d\u093e \u0939\u0948\u0964 \u0924\u094b \u0915\u0908 \u0935\u094d\u092f\u0902\u091c\u0928\u094b\u0902 \u0935\u0939\u093e\u0902 \u0905\u0902\u0921\u0947 \u0915\u0940 \u0938\u0941\u0935\u093f\u0927\u093e \u0939\u0948, \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0935\u0947 \u0907\u0924\u0928\u093e \u0905\u0932\u0917 \u092d\u094b\u091c\u0928 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092f\u093e \u0938\u093f\u0930\u094d\u092b \u0909\u0902\u0939\u0947\u0902 \u0928\u093e\u0936\u094d\u0924\u0947 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0916\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u0938\u093e\u0928 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<p>\u0928\u093e\u0936\u094d\u0924\u0947 \u0915\u0947 \u0932\u093f\u090f \u092e\u0936\u0930\u0942\u092e, \u092a\u093e\u0932\u0915 \u0914\u0930 \u092a\u0928\u0940\u0930 \u0938\u0947 \u092d\u0930\u093e \u090f\u0915 \u0911\u092e\u0932\u0947\u091f \u090f\u0915 \u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f \u092d\u094b\u091c\u0928 \u092c\u0928\u093e\u0924\u093e \u0939\u0948 \u091c\u093f\u0938\u0947 \u092a\u0942\u0930\u093e \u092a\u0930\u093f\u0935\u093e\u0930 \u092a\u0938\u0902\u0926 \u0915\u0930\u0947\u0917\u093e\u0964 \u0905\u0902\u0921\u0947 \u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u092d\u0940 \u092e\u0941\u0936\u094d\u0915\u093f\u0932 \u0938\u0947 \u0909\u092c\u0932\u093e \u0939\u0941\u0906 \u092f\u093e \u0938\u093f\u0915\u0940 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948, \u0914\u0930 \u0926\u094b\u092a\u0939\u0930 \u0915\u0947 \u092d\u094b\u091c\u0928 \u092f\u093e \u0930\u093e\u0924 \u0915\u0947 \u0916\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0938\u0932\u093e\u0926 \u0915\u0947 \u0938\u093e\u0925 \u0916\u093e\u092f\u093e \u0964<\/p>\n<h3 id=\"yogurt\">5. \u0926\u0939\u0940<\/h3>\n<p>\u0926\u0939\u0940, \u092c\u0948\u0915\u094d\u091f\u0940\u0930\u093f\u092f\u093e \u0915\u0940 \u092e\u0926\u0926 \u0938\u0947 \u0926\u0942\u0927 \u0915\u0947 \u0915\u093f\u0923\u094d\u0935\u0928 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u0909\u0924\u094d\u092a\u093e\u0926\u093f\u0924 \u092d\u094b\u091c\u0928, \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u092a\u0947\u091f \u092e\u0947\u0902 \u0938\u094d\u0935\u0938\u094d\u0925 \u092c\u0948\u0915\u094d\u091f\u0940\u0930\u093f\u092f\u093e \u0915\u094b \u092c\u0922\u093c\u093e\u0915\u0930 \u092a\u093e\u091a\u0928 \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091c\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" class=\"wp-image-9310\" src=\"https:\/\/www.healthyfoodtribe.com\/wp-content\/uploads\/2020\/02\/greek-yogurt-cups.jpg\" alt=\"Two cups with Greek yogurt\" \/><\/figure>\n<\/div>\n<p>\u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0938\u0947 \u092f\u0939 \u092d\u0940 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u0906\u0902\u0924 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0914\u0930 \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u0902\u092d\u0935\u0924\u0903 \u091c\u0941\u0921\u093c\u0947 \u0939\u0941\u090f \u0939\u0948\u0902, \u0907\u0938 \u0924\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u0927\u0928\u094d\u092f\u0935\u093e\u0926 \u0915\u093f \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 \u0938\u092d\u0940\u00a0<a href=\"https:\/\/www.caltech.edu\/about\/news\/microbes-help-produce-serotonin-gut-46495\" target=\"_blank\" rel=\"noreferrer noopener\">\u0938\u0947\u0930\u094b\u091f\u094b\u0928\u093f\u0928 \u092a\u093e\u091a\u0928 \u0924\u0902\u0924\u094d\u0930 \u092e\u0947\u0902 \u0909\u0924\u094d\u092a\u093e\u0926\u093f\u0924 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/a>\u00a0\u0906\u0902\u0924 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u090f\u0915 \u092c\u0947\u0939\u0924\u0930 \u092e\u0942\u0921 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0932\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u0914\u0930 \u0910\u0938\u0947 \u0926\u0939\u0940 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092a\u094d\u0930\u094b\u092c\u093e\u092f\u094b\u091f\u093f\u0915\u094d\u0938 \u0909\u0938 \u0915\u0947 \u0938\u093e\u0925 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<p>\u0926\u0939\u0940 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0905\u0928\u094d\u092f \u0915\u093f\u0923\u094d\u0935\u093f\u0924 \u092d\u094b\u091c\u0928 \u091c\u0948\u0938\u0947 \u0938\u0949\u0930\u0915\u094d\u0930\u093e\u091f \u0914\u0930 \u0915\u094b\u092e\u094d\u092c\u0941\u091a\u093e, \u091c\u093f\u0938\u092e\u0947\u0902 \u092a\u094d\u0930\u094b\u092c\u093e\u092f\u094b\u091f\u093f\u0915\u094d\u0938 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u092d\u0940 \u092e\u0939\u093e\u0928 \u0939\u0948\u0902 \u092f\u0926\u093f \u0906\u092a \u0905\u092a\u0928\u0947 \u092e\u0942\u0921 \u0915\u094b \u0925\u094b\u0921\u093c\u093e \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<h3 id=\"almonds\">6. \u092c\u093e\u0926\u093e\u092e<\/h3>\n<p>\u092c\u0921\u093c\u0940 \u091a\u0940\u091c\u0947\u0902 \u091b\u094b\u091f\u0947 \u092a\u0948\u0915\u0947\u091c\u094b\u0902 \u092e\u0947\u0902 \u0906\u0924\u0940 \u0939\u0948\u0902, \u0914\u0930 \u092c\u093e\u0926\u093e\u092e \u0915\u0947 \u0938\u093e\u0925 \u0910\u0938\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u0939\u0948\u0964 \u092f\u0947 \u0928\u091f\u094d\u0938 \u091b\u094b\u091f\u0947 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u0932\u0947\u0915\u093f\u0928 \u0907\u0928\u094d\u0939\u0947\u0902 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0938\u0947 \u092a\u0948\u0915 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948 \u091c\u094b \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0914\u0930 \u0926\u093f\u0932 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u0938\u092a\u094b\u0930\u094d\u091f \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" class=\"wp-image-9063\" src=\"https:\/\/www.healthyfoodtribe.com\/wp-content\/uploads\/2016\/06\/almonds-bowl.jpg\" alt=\"Almonds in a bowl\" \/><\/figure>\n<\/div>\n<p>\u092c\u093e\u0926\u093e\u092e \u092e\u0947\u0902 \u092b\u094b\u0932\u0947\u091f, \u091f\u093e\u092f\u0930\u094b\u0938\u093f\u0928, \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0914\u0930 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u092c\u0938 \u0915\u0941\u091b \u0906\u0935\u0936\u094d\u092f\u0915 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u093e \u0928\u093e\u092e \u0939\u0948\u0964\u00a0<a href=\"https:\/\/www.webmd.com\/vitamins\/ai\/ingredientmono-1037\/tyrosine\" target=\"_blank\" rel=\"noreferrer noopener\">\u091f\u093e\u092f\u0930\u094b\u0938\u093f\u0928<\/a>\u00a0\u0928\u094d\u092f\u0942\u0930\u094b\u091f\u094d\u0930\u093e\u0902\u0938\u092e\u0940\u091f\u0930 \u0921\u094b\u092a\u093e\u092e\u093e\u0907\u0928 \u0915\u093e \u0905\u0917\u094d\u0930\u0926\u0942\u0924 \u0939\u0948, \u091c\u093f\u0938\u0947\u00a0<a href=\"https:\/\/www.sciencedaily.com\/releases\/2016\/08\/160831085320.htm\" target=\"_blank\" rel=\"noreferrer noopener\">\u0939\u0948\u092a\u094d\u092a\u0940 \u0939\u093e\u0930\u094d\u092e\u094b\u0928<\/a>\u00a0\u0915\u0947 \u0928\u093e\u092e \u0938\u0947 \u092d\u0940 \u091c\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u092f\u0939 \u0906\u092a\u0915\u094b \u0905\u091a\u094d\u091b\u093e \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u092f\u0939 \u0928 \u0915\u0947\u0935\u0932 \u092c\u093e\u0926\u093e\u092e \u0939\u0948, \u0939\u093e\u0932\u093e\u0902\u0915\u093f \u0907\u0938\u092e\u0947\u0902 \u091f\u093e\u092f\u0930\u094b\u0938\u093f\u0928 \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u0905\u0916\u0930\u094b\u091f \u0914\u0930 \u0915\u093e\u091c\u0942 \u091c\u0948\u0938\u0947 \u0905\u0928\u094d\u092f \u0905\u0916\u0930\u094b\u091f \u092a\u094d\u0930\u0915\u093e\u0930\u094b\u0902 \u0915\u0947 \u092c\u0939\u0941\u0924 \u0938\u093e\u0930\u0947, \u092c\u0939\u0941\u0924 \u0939\u0940 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u092c\u093e\u0926\u093e\u092e \u0916\u093e\u0928\u0947 \u0915\u0947 \u092e\u0947\u0930\u0947 \u092a\u0938\u0902\u0926\u0940\u0926\u093e \u0924\u0930\u0940\u0915\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0909\u0928\u094d\u0939\u0947\u0902 \u0917\u094d\u0930\u0947\u0928\u094b\u0932\u093e \u0938\u0932\u093e\u0916\u094b\u0902 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930 \u0930\u0939\u093e \u0939\u0948\u0964 \u0907\u0938\u0947 \u092c\u0928\u093e\u0928\u0947 \u092e\u0947\u0902 30 \u092e\u093f\u0928\u091f \u0938\u0947 \u092d\u0940 \u0915\u092e \u0938\u092e\u092f \u0932\u0917\u0924\u093e \u0939\u0948, \u0914\u0930 \u0906\u092a \u0909\u0928\u094d\u0939\u0947\u0902 \u0918\u0930 \u092a\u0930 \u092f\u093e \u091c\u093e\u0928\u0947 \u092a\u0930 \u0924\u094d\u0935\u0930\u093f\u0924 \u0928\u093e\u0936\u094d\u0924\u0947 \u0915\u0947 \u0932\u093f\u090f \u092b\u094d\u0930\u0940\u091c\u0930 \u092e\u0947\u0902 \u092a\u0949\u092a \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<h3 id=\"fish\">7. \u092b\u0948\u091f\u0940 \u092e\u091b\u0932\u0940<\/h3>\n<p>\u092b\u0948\u091f\u0940 \u0914\u0930 \u0924\u0948\u0932\u0940\u092f \u092e\u091b\u0932\u0940, \u091c\u0948\u0938\u0947 \u0938\u093e\u092e\u0928, \u0938\u093e\u0930\u094d\u0921\u093f\u0928 \u0914\u0930 \u092e\u0948\u0915\u0947\u0930\u0932, \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0914\u0930 \u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f \u0926\u094b\u0928\u094b\u0902 \u0939\u0948\u0902\u0964 \u092c\u0947\u0939\u0924\u0930 \u092e\u0942\u0921 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947 \u0935\u093e\u0932\u0947 \u0926\u094b \u092e\u0941\u0916\u094d\u092f \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12 \u0914\u0930 \u0913\u092e\u0947\u0917\u093e-3 \u092b\u0948\u091f\u0940 \u090f\u0938\u093f\u0921 \u0939\u0948\u0902\u0964<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" class=\"wp-image-10460\" src=\"https:\/\/www.healthyfoodtribe.com\/wp-content\/uploads\/2020\/08\/salmon-dish.jpg\" alt=\"Salmon filet dish\" \/><\/figure>\n<\/div>\n<p>\u091c\u094b \u0932\u094b\u0917 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924\u00a0<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Omega3FattyAcids-HealthProfessional\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0913\u092e\u0947\u0917\u093e-3 \u092b\u0948\u091f\u0940 \u090f\u0938\u093f\u0921<\/a>\u00a0\u0915\u093e \u0938\u0947\u0935\u0928 \u0928\u0939\u0940\u0902 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0935\u0947 \u0915\u092e \u092e\u0942\u0921 \u0915\u0947 \u0932\u093f\u090f \u0905\u0924\u093f\u0938\u0902\u0935\u0947\u0926\u0928\u0936\u0940\u0932 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0939\u092e\u093e\u0930\u0947 \u0926\u093f\u092e\u093e\u0917 \u0915\u094b \u0913\u092e\u0947\u0917\u093e-3 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0935\u0938\u093e \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u092f\u0939\u0940 \u0915\u093e\u0930\u0923 \u0939\u0948 \u0915\u093f \u0928\u093f\u092f\u092e\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u092e\u091b\u0932\u0940 \u0916\u093e\u0928\u093e \u0939\u092e\u093e\u0930\u0947 \u0932\u093f\u090f \u092c\u0939\u0941\u0924 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948 \u0964<\/p>\n<p>\u092e\u0948\u0902 \u091c\u0948\u0924\u0942\u0928 \u0915\u093e \u0924\u0947\u0932 \u0914\u0930 \u0932\u0939\u0938\u0941\u0928 \u0915\u093e \u090f\u0915 \u091b\u094b\u091f\u093e \u0938\u093e \u092e\u0947\u0902 \u092a\u0948\u0928 \u092b\u094d\u0930\u093e\u0907\u0902\u0917 \u0938\u093e\u092e\u0928 \u092a\u094d\u092f\u093e\u0930 \u0915\u0930\u0924\u093e \u0939\u0942\u0902, \u0914\u0930 \u0938\u094d\u0935\u093e\u0926 \u0915\u0947 \u090f\u0915 \u092b\u091f \u0915\u0947 \u0932\u093f\u090f \u0915\u0941\u091b \u0928\u0940\u0902\u092c\u0942 \u0909\u0924\u094d\u0938\u093e\u0939 \u0915\u0947 \u0938\u093e\u0925 \u092c\u0902\u0926 \u092a\u0930\u093f\u0937\u094d\u0915\u0930\u0923 \u0964 \u092e\u0948\u0902 \u0910\u0938\u093e \u0915\u0930\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u0924\u093e \u0939\u0942\u0902 \u0915\u092e \u0938\u0947 \u0915\u092e \u090f\u0915 \u092c\u093e\u0930 \u090f\u0915 \u0938\u092a\u094d\u0924\u093e\u0939, \u0939\u092e\u0947\u0936\u093e \u092a\u0942\u0930\u0947 \u092a\u0930\u093f\u0935\u093e\u0930 \u0915\u0947 \u0932\u093f\u090f \u0905\u091a\u094d\u091b\u0940 \u0924\u0930\u0939 \u0938\u0947 \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n<h3 id=\"avocado\">8. \u090f\u0935\u094b\u0915\u093e\u0921\u094b<\/h3>\n<p>\u090f\u0935\u094b\u0915\u093e\u0921\u094b \u0928 \u0915\u0947\u0935\u0932 \u0938\u094d\u0935\u0938\u094d\u0925 \u092e\u094b\u0928\u094b-\u0905\u0938\u0902\u0924\u0943\u092a\u094d\u0924 \u092b\u0948\u091f\u0940 \u090f\u0938\u093f\u0921 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u092c\u0932\u094d\u0915\u093f \u0909\u0928\u092e\u0947\u0902 \u092b\u094b\u0932\u0947\u091f \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u092d\u0940 \u0905\u0927\u093f\u0915 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u092b\u094b\u0932\u0947\u091f \u090f\u0915 \u092c\u0940-\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0939\u0948 \u091c\u094b \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0928\u0908 \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u0915\u094b \u092c\u0928\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948, \u0914\u0930 \u0938\u0947\u0930\u094b\u091f\u094b\u0928\u093f\u0928 \u0938\u0947 \u092d\u0940 \u091c\u0941\u0921\u093c\u093e \u0939\u0941\u0906 \u0939\u0948\u0964<\/p>\n<p>\u092b\u094b\u0932\u0947\u091f \u092e\u0947\u0902 \u0905\u092e\u0940\u0930 \u0939\u094b\u0928\u0947 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e \u090f\u0935\u094b\u0915\u0948\u0921\u094b \u092d\u0940 \u0913\u092e\u0947\u0917\u093e-3 \u092b\u0948\u091f\u0940 \u090f\u0938\u093f\u0921 \u0915\u093e \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0964 \u0924\u094b 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