{"id":8988,"date":"2023-11-14T14:04:06","date_gmt":"2023-11-14T14:04:06","guid":{"rendered":"https:\/\/fitolympia.com\/?p=8988"},"modified":"2023-11-14T14:04:15","modified_gmt":"2023-11-14T14:04:15","slug":"11-reasons-why-you-should-eat-more-bananas","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/11-reasons-why-you-should-eat-more-bananas\/","title":{"rendered":"11 \u0915\u093e\u0930\u0923 \u0906\u092a\u0915\u094b \u0905\u0927\u093f\u0915 \u0915\u0947\u0932\u0947 \u0915\u094d\u092f\u094b\u0902 \u0916\u093e\u0928\u0947 \u091a\u093e\u0939\u093f\u090f"},"content":{"rendered":"<\/p>\n<p><strong>\u0915\u0947\u0932\u0947 \u092b\u093f\u091f\u0928\u0947\u0938 \u092a\u094d\u0930\u0936\u0902\u0938\u0915\u094b\u0902 \u0915\u093e \u090f\u0915 \u092c\u0939\u0941\u0924 \u0938\u0947 \u090f\u0915 \u092c\u0941\u0930\u093e \u0930\u0948\u092a \u092e\u093f\u0932\u0924\u093e \u0939\u0948 \u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f \u092e\u0940\u0920\u093e, \u0907\u0938 \u0909\u0937\u094d\u0923\u0915\u091f\u093f\u092c\u0902\u0927\u0940\u092f \u092b\u0932 \u0915\u0941\u091b \u0917\u0902\u092d\u0940\u0930\u0924\u093e \u0938\u0947 \u0938\u0915\u093e\u0930\u093e\u0924\u094d\u092e\u0915 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948 \u0964<\/strong><\/p>\n<p>\u0915\u0947\u0932\u0947 \u092c\u0947\u0939\u0926 \u0938\u094d\u0935\u0938\u094d\u0925 \u0914\u0930 \u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0907\u0928\u092e\u0947\u0902 \u0915\u0908 \u0906\u0935\u0936\u094d\u092f\u0915 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u092a\u093e\u091a\u0928, \u0939\u0943\u0926\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0914\u0930\u00a0<a href=\"https:\/\/authoritynutrition.com\/how-to-lose-weight-as-fast-as-possible\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947<\/a>\u0915\u0947 \u0932\u093e\u092d \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u092c\u0939\u0941\u0924 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0939\u094b\u0928\u0947 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0935\u0947 \u090f\u0915 \u092c\u0947\u0939\u0926 \u0938\u0941\u0935\u093f\u0927\u093e\u091c\u0928\u0915 \u0938\u094d\u0928\u0948\u0915 \u092b\u0942\u0921 \u0939\u0948\u0902\u0964<\/p>\n<p>\u092f\u0939\u093e\u0902 \u0915\u0947\u0932\u0947 \u0915\u0947 11 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d \u0939\u0948\u0902 \u091c\u094b \u0935\u0948\u091c\u094d\u091e\u093e\u0928\u093f\u0915 \u0936\u094b\u0927 \u0926\u094d\u0935\u093e\u0930\u093e \u0938\u092e\u0930\u094d\u0925\u093f\u0924 \u0939\u0948\u0902 \u0964<\/p>\n<p><strong>1. \u0915\u0947\u0932\u0947 \u092e\u0947\u0902 \u0915\u0908 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902<\/strong><\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/271\/271157\/bananas-chopped-up-in-a-bowl.jpg\" alt=\"\" \/><\/figure>\n<p>\u0915\u0947\u0932\u0947 \u092a\u0943\u0925\u094d\u0935\u0940 \u092a\u0930 \u0938\u092c\u0938\u0947 \u0932\u094b\u0915\u092a\u094d\u0930\u093f\u092f\u00a0<a href=\"https:\/\/authoritynutrition.com\/is-fruit-good-or-bad-for-your-health\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u092b\u0932\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947<\/a>\u00a0\u0939\u0948\u0902\u0964<\/p>\n<p>\u0926\u0915\u094d\u0937\u093f\u0923 \u092a\u0942\u0930\u094d\u0935 \u090f\u0936\u093f\u092f\u093e \u0915\u0947 \u092e\u0942\u0932 \u0928\u093f\u0935\u093e\u0938\u0940, \u0935\u0947 \u0905\u092c \u0926\u0941\u0928\u093f\u092f\u093e \u0915\u0947 \u0915\u0908 \u0917\u0930\u094d\u092e \u092d\u093e\u0917\u094b\u0902 \u092e\u0947\u0902 \u0909\u0917\u093e\u090f \u091c\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0915\u0908 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u0915\u0947\u0932\u0947 \u0909\u092a\u0932\u092c\u094d\u0927 \u0939\u0948\u0902, \u091c\u094b \u0930\u0902\u0917, \u0906\u0915\u093e\u0930 \u0914\u0930 \u0906\u0915\u093e\u0930 \u092e\u0947\u0902 \u092d\u093f\u0928\u094d\u0928 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 \u0938\u092c\u0938\u0947 \u0906\u092e \u092a\u094d\u0930\u0915\u093e\u0930 \u092a\u0940\u0932\u093e \u0915\u0947\u0932\u093e \u0939\u0948, \u091c\u094b \u0905\u092a\u0930\u093f\u092a\u0915\u094d\u0935 \u0939\u094b\u0928\u0947 \u092a\u0930 \u0939\u0930\u093e \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n<p><strong>\u092f\u0939 \u0935\u0939\u0940 \u0939\u0948 \u091c\u094b \u092a\u0915\u093e \u0939\u0941\u0906 \u0915\u0947\u0932\u0947 \u0906\u092e \u0924\u094c\u0930 \u092a\u0930 \u0915\u0940 \u0924\u0930\u0939 \u0926\u093f\u0916\u0924\u0947 \u0939\u0948\u0902:<\/strong><\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/assets.rebelmouse.io\/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy82NDc1MzkwL29yaWdpbi5qcGciLCJleHBpcmVzX2F0IjoxNjEzOTU2NjQ2fQ.7U_dh2DIap0d8oaJPPoEZu_hTIUTM-rEVIuyK9N4uTo\/img.jpg?quality=80&amp;width=620\" alt=\"\" \/><\/figure>\n<p>\u0915\u0947\u0932\u0947 \u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0935\u0947 \u0915\u0948\u0932\u094b\u0930\u0940 \u092e\u0947\u0902 \u0915\u092e \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902, \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0914\u0930 \u092b\u093e\u0907\u092c\u0930 \u092e\u0947\u0902 \u0909\u091a\u094d\u091a \u0914\u0930 \u092d\u0942\u0916 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092a\u094d\u0930\u092d\u093e\u0935 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u0964<\/p>\n<p>\u0915\u0947\u0932\u0947 \u092e\u0947\u0902 \u0909\u091a\u093f\u0924 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902\u00a0<a href=\"https:\/\/authoritynutrition.com\/why-is-fiber-good-for-you\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u092b\u093e\u0907\u092c\u0930<\/a>\u0939\u094b\u0924\u093e \u0939\u0948, \u0938\u093e\u0925 \u0939\u0940 \u0915\u0908 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 \u090f\u0915 \u092e\u0927\u094d\u092f\u092e \u0906\u0915\u093e\u0930 \u0915\u0947 \u0915\u0947\u0932\u0947 (118 \u0917\u094d\u0930\u093e\u092e) \u092e\u0947\u0902 \u092d\u0940\u00a0<a href=\"https:\/\/authoritynutrition.com\/foods\/bananas\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0936\u093e\u092e\u093f\u0932 \u0939\u0948:<\/a><\/p>\n<ul>\n<li><strong>\u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e:<\/strong>\u00a0\u0906\u0930\u0921\u0940\u0906\u0908 \u0915\u093e 9 \u092a\u094d\u0930\u0924\u093f\u0936\u0924\u0964<\/li>\n<li><strong>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 6:<\/strong>\u00a0\u0906\u0930\u0921\u0940\u0906\u0908 \u0915\u093e 33 \u092a\u094d\u0930\u0924\u093f\u0936\u0924\u0964<\/li>\n<li><strong>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940:<\/strong>\u00a0\u0906\u0930\u0921\u0940\u0906\u0908 \u0915\u093e 11 \u092a\u094d\u0930\u0924\u093f\u0936\u0924\u0964<\/li>\n<li><strong>\u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e:<\/strong>\u00a0\u0906\u0930\u0921\u0940\u0906\u0908 \u0915\u093e 8 \u092a\u094d\u0930\u0924\u093f\u0936\u0924\u0964<\/li>\n<li><strong>\u0915\u0949\u092a\u0930:<\/strong>\u00a0\u0906\u0930\u0921\u0940\u0906\u0908 \u0915\u093e 10 \u092a\u094d\u0930\u0924\u093f\u0936\u0924 \u0964<\/li>\n<li><strong>\u092e\u0948\u0902\u0917\u0928\u0940\u091c:<\/strong>\u00a0\u0906\u0930\u0921\u0940\u0906\u0908 \u0915\u093e 14 \u092a\u094d\u0930\u0924\u093f\u0936\u0924 \u0964<\/li>\n<li><strong>\u0928\u0947\u091f \u0915\u093e\u0930\u094d\u092c\u094d\u0938:<\/strong>\u00a024 \u0917\u094d\u0930\u093e\u092e\u0964<\/li>\n<li><strong>\u092b\u093e\u0907\u092c\u0930:<\/strong>\u00a03.1 \u0917\u094d\u0930\u093e\u092e\u0964<\/li>\n<li><strong>\u092a\u094d\u0930\u094b\u091f\u0940\u0928:<\/strong>\u00a01.3 \u0917\u094d\u0930\u093e\u092e\u0964<\/li>\n<li><strong>\u0935\u0938\u093e:<\/strong>\u00a00.4 \u0917\u094d\u0930\u093e\u092e\u0964<\/li>\n<\/ul>\n<p>\u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u0915\u0947\u0932\u0947 \u092e\u0947\u0902 \u0915\u0947\u0935\u0932 105\u00a0<a href=\"https:\/\/authoritynutrition.com\/how-many-calories-per-day\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0915\u0948\u0932\u094b\u0930\u0940<\/a>\u00a0\u0939\u094b\u0924\u0940 \u0939\u0948 \u0914\u0930 \u0907\u0938\u092e\u0947\u0902 \u0932\u0917\u092d\u0917 \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947\u00a0<a href=\"https:\/\/authoritynutrition.com\/how-much-water-should-you-drink-per-day\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u092a\u093e\u0928\u0940<\/a>\u00a0\u0914\u0930\u00a0<a href=\"https:\/\/authoritynutrition.com\/how-many-carbs-per-day-to-lose-weight\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0915\u093e\u0930\u094d\u092c\u094d\u0938 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902<\/a>\u0964 \u0915\u0947\u0932\u0947 \u092e\u0947\u0902 \u092c\u0939\u0941\u0924 \u0915\u092e\u00a0<a href=\"https:\/\/authoritynutrition.com\/how-much-protein-per-day\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u092a\u094d\u0930\u094b\u091f\u0940\u0928<\/a>\u00a0\u0939\u094b\u0924\u093e \u0939\u0948 \u0914\u0930 \u0932\u0917\u092d\u0917 \u0915\u094b\u0908 \u0935\u0938\u093e \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u0905\u092a\u0930\u093f\u092a\u0915\u094d\u0935 (\u0939\u0930\u0947) \u0915\u0947\u0932\u0947 \u092e\u0947\u0902 \u0915\u093e\u0930\u094d\u092c\u094d\u0938 \u091c\u094d\u092f\u093e\u0926\u093e\u0924\u0930 \u0938\u094d\u091f\u093e\u0930\u094d\u091a \u0914\u0930 \u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927\u0940 \u0938\u094d\u091f\u093e\u0930\u094d\u091a \u0938\u0947 \u092e\u093f\u0932\u0915\u0930 \u092c\u0928\u0924\u093e \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u0915\u0947\u0932\u0947 \u0915\u0947 \u092a\u0915\u0928\u0947 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902, \u0938\u094d\u091f\u093e\u0930\u094d\u091a\u00a0<a href=\"https:\/\/authoritynutrition.com\/10-disturbing-reasons-why-sugar-is-bad\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u091a\u0940\u0928\u0940<\/a>\u00a0(\u0917\u094d\u0932\u0942\u0915\u094b\u091c,\u00a0<a href=\"https:\/\/authoritynutrition.com\/why-is-fructose-bad-for-you\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u092b\u094d\u0930\u0915\u094d\u091f\u094b\u091c<\/a>\u00a0\u0914\u0930 \u0938\u0941\u0915\u094d\u0930\u094b\u091c) \u092e\u0947\u0902 \u092c\u0926\u0932 \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n<p><strong>\u0932\u092c\u094d\u092c\u094b\u0932\u0941\u0906\u092c:<\/strong>\u00a0\u0915\u0947\u0932\u0947 \u092b\u093e\u0907\u092c\u0930, \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0914\u0930 \u0915\u0908 \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 \u092e\u0927\u094d\u092f\u092e \u0906\u0915\u093e\u0930 \u0915\u0947 \u0915\u0947\u0932\u0947 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 105 \u0915\u0948\u0932\u094b\u0930\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n<p><strong>2. \u0915\u0947\u0932\u0947 \u092e\u0947\u0902 \u0910\u0938\u0947 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u092e\u0927\u094d\u092f\u092e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902<\/strong><\/p>\n<p>\u0915\u0947\u0932\u0947 \u092a\u0947\u0915\u094d\u091f\u093f\u0928 \u0928\u093e\u092e\u0915 \u092b\u093e\u0907\u092c\u0930 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u092e\u093e\u0902\u0938 \u0915\u094b \u0905\u092a\u0928\u093e \u0938\u0902\u0930\u091a\u0928\u093e\u0924\u094d\u092e\u0915 \u0930\u0942\u092a \u0926\u0947\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u0905\u092a\u0930\u093f\u092a\u0915\u094d\u0935 \u0915\u0947\u0932\u0947 \u092e\u0947\u0902\u00a0<a href=\"https:\/\/authoritynutrition.com\/resistant-starch-101\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927\u0940 \u0938\u094d\u091f\u093e\u0930\u094d\u091a<\/a>\u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u094b \u0918\u0941\u0932\u0928\u0936\u0940\u0932 \u092b\u093e\u0907\u092c\u0930 \u0915\u0940 \u0924\u0930\u0939 \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948 \u0914\u0930 \u092a\u093e\u091a\u0928 \u0938\u0947 \u092c\u091a \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u092a\u0947\u0915\u094d\u091f\u093f\u0928 \u0914\u0930 \u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927\u0940 \u0938\u094d\u091f\u093e\u0930\u094d\u091a \u0926\u094b\u0928\u094b\u0902 \u092d\u094b\u091c\u0928 \u0915\u0947 \u092c\u093e\u0926 \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u092e\u0927\u094d\u092f\u092e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u092a\u0947\u091f \u0916\u093e\u0932\u0940 \u0927\u0940\u092e\u093e \u0915\u0930\u0915\u0947 \u092d\u0942\u0916 \u0915\u094b \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0915\u0947\u0932\u0947 \u092d\u0940 \u0917\u094d\u0932\u093e\u0907\u0938\u0947\u092e\u093f\u0915 \u0938\u0942\u091a\u0915\u093e\u0902\u0915 \u0939\u0948, \u091c\u094b \u090f\u0915 \u0909\u092a\u093e\u092f \u0939\u0948 (0-100 \u0938\u0947) \u0915\u093f\u0924\u0928\u0940 \u091c\u0932\u094d\u0926\u0940 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0915\u0947 \u0938\u094d\u0924\u0930 \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f \u092a\u0930 \u092e\u0927\u094d\u092f\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u092e \u0930\u0948\u0902\u0915 \u0964<\/p>\n<p>\u0905\u092a\u0930\u093f\u092a\u0915\u094d\u0935 \u0915\u0947\u0932\u0947 \u0915\u093e \u0917\u094d\u0932\u093e\u0907\u0938\u0947\u092e\u093f\u0915 \u092e\u0942\u0932\u094d\u092f \u0932\u0917\u092d\u0917 30 \u0939\u0948, \u091c\u092c\u0915\u093f \u092a\u0915\u0947 \u0915\u0947\u0932\u0947 \u0932\u0917\u092d\u0917 60 \u092a\u0930 \u0930\u0948\u0902\u0915 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 \u0938\u092d\u0940 \u0915\u0947\u0932\u0947 \u0915\u093e \u0914\u0938\u0924 \u092e\u0942\u0932\u094d\u092f 51 \u0939\u0948 .<\/p>\n<p>\u0907\u0938\u0915\u093e \u092e\u0924\u0932\u092c \u092f\u0939 \u0939\u0948 \u0915\u093f \u0915\u0947\u0932\u0947 \u0938\u094d\u0935\u0938\u094d\u0925 \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0915\u0947 \u0938\u094d\u0924\u0930 \u092e\u0947\u0902 \u092a\u094d\u0930\u092e\u0941\u0916 \u0938\u094d\u092a\u093e\u0907\u0915\u094d\u0938 \u0915\u093e \u0915\u093e\u0930\u0923 \u0928\u0939\u0940\u0902 \u0939\u094b\u0928\u093e \u091a\u093e\u0939\u093f\u090f \u0964<\/p>\n<p>\u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u092f\u0939\u00a0<a href=\"https:\/\/authoritynutrition.com\/low-carb-diet-for-diabetes\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u092e\u0927\u0941\u092e\u0947\u0939 \u0930\u094b\u0917\u093f\u092f\u094b\u0902<\/a>\u092a\u0930 \u0932\u093e\u0917\u0942 \u0928\u0939\u0940\u0902 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948, \u091c\u094b \u0936\u093e\u092f\u0926 \u092c\u0939\u0941\u0924 \u0905\u091a\u094d\u091b\u0940 \u0924\u0930\u0939 \u0938\u0947 \u092a\u0915\u0947 \u0939\u0941\u090f \u0915\u0947\u0932\u0947 \u0916\u093e\u0928\u0947 \u0938\u0947 \u092c\u091a\u0928\u093e \u091a\u093e\u0939\u093f\u090f \u0914\u0930 \u091c\u092c \u0935\u0947 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0924\u094b \u0909\u0928\u0915\u0947 \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0915\u0940 \u0938\u093e\u0935\u0927\u093e\u0928\u0940\u092a\u0942\u0930\u094d\u0935\u0915 \u0928\u093f\u0917\u0930\u093e\u0928\u0940 \u0915\u0930\u0928\u0940 \u091a\u093e\u0939\u093f\u090f\u0964<\/p>\n<p><strong>\u0932\u092c\u094d\u092c\u094b\u0932\u0941\u0906\u092c:<\/strong>\u00a0\u0915\u0947\u0932\u0947 \u092e\u0947\u0902 \u0910\u0938\u0947 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u092d\u094b\u091c\u0928 \u0915\u0947 \u092c\u093e\u0926 \u092e\u0927\u094d\u092f\u092e \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0915\u0947 \u0938\u094d\u0924\u0930 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u092a\u0947\u091f \u0916\u093e\u0932\u0940 \u0927\u0940\u092e\u093e \u0939\u094b\u0928\u0947 \u0938\u0947 \u0907\u0928\u0915\u0940 \u092d\u0942\u0916 \u092d\u0940 \u0915\u092e \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n<p><strong>3. \u0915\u0947\u0932\u0947 \u092a\u093e\u091a\u0928 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948<\/strong><\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.boldsky.com\/img\/2018\/01\/coverimage-18-1516283249.jpg\" alt=\"\" \/><\/figure>\n<p>\u0906\u0939\u093e\u0930 \u092b\u093e\u0907\u092c\u0930 \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u092a\u093e\u091a\u0928 \u0938\u0939\u093f\u0924 \u0915\u0908 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d\u094b\u0902 \u0938\u0947 \u091c\u094b\u0921\u093c\u093e \u0917\u092f\u093e \u0939\u0948\u0964<\/p>\n<p>\u090f\u0915 \u092e\u0927\u094d\u092f\u092e \u0906\u0915\u093e\u0930 \u0915\u0947 \u0915\u0947\u0932\u0947 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 3 \u0917\u094d\u0930\u093e\u092e \u092b\u093e\u0907\u092c\u0930 \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u0915\u0947\u0932\u0947 \u0915\u093e\u092b\u0940 \u0905\u091a\u094d\u091b\u0947 \u092b\u093e\u0907\u092c\u0930 \u0938\u094d\u0930\u094b\u0924 \u092c\u0928 \u091c\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0915\u0947\u0932\u0947 \u092e\u0947\u0902 \u092e\u0941\u0916\u094d\u092f \u0930\u0942\u092a \u0938\u0947 \u0926\u094b \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u092b\u093e\u0907\u092c\u0930 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902:<\/p>\n<ul>\n<li><strong>\u092a\u0947\u0915\u094d\u091f\u093f\u0928:<\/strong>\u00a0\u0915\u0947\u0932\u0947 \u0915\u0947 \u092a\u0915\u0928\u0947 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0915\u092e \u0939\u094b \u091c\u093e\u0924\u0940 \u0939\u0948\u0964<\/li>\n<li><strong>\u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927\u0940 \u0938\u094d\u091f\u093e\u0930\u094d\u091a:<\/strong>\u00a0\u0905\u092a\u0930\u093f\u092a\u0915\u094d\u0935 \u0915\u0947\u0932\u0947 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/li>\n<\/ul>\n<p>\u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927\u0940 \u0938\u094d\u091f\u093e\u0930\u094d\u091a \u092a\u093e\u091a\u0928 \u0938\u0947 \u092c\u091a \u091c\u093e\u0924\u093e \u0939\u0948 \u0914\u0930 \u0939\u092e\u093e\u0930\u0940 \u092c\u0921\u093c\u0940 \u0906\u0902\u0924 \u092e\u0947\u0902 \u0938\u092e\u093e\u092a\u094d\u0924 \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u0939\u093e\u0902 \u092f\u0939\u00a0<a href=\"https:\/\/authoritynutrition.com\/probiotics-101\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u092b\u093e\u092f\u0926\u0947\u092e\u0902\u0926 \u0906\u0902\u0924 \u092c\u0948\u0915\u094d\u091f\u0940\u0930\u093f\u092f\u093e<\/a>\u0915\u0947 \u0932\u093f\u090f \u092d\u094b\u091c\u0928 \u092c\u0928 \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u0907\u0938\u0915\u0947 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924, \u0915\u0941\u091b \u0938\u0947\u0932 \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0915\u093e \u092a\u094d\u0930\u0938\u094d\u0924\u093e\u0935 \u0939\u0948 \u0915\u093f \u092a\u0947\u0915\u094d\u091f\u093f\u0928 \u092a\u0947\u091f \u0915\u0947 \u0915\u0948\u0902\u0938\u0930 \u0915\u0947 \u0916\u093f\u0932\u093e\u092b \u0915\u0940 \u0930\u0915\u094d\u0937\u093e \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948 \u0964<\/p>\n<p><strong>\u0932\u092c\u094d\u092c\u094b\u0932\u0941\u0906\u092c:<\/strong>\u00a0\u0915\u0947\u0932\u0947 \u092b\u093e\u0907\u092c\u0930 \u0914\u0930 \u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927\u0940 \u0938\u094d\u091f\u093e\u0930\u094d\u091a \u092e\u0947\u0902 \u0915\u093e\u092b\u0940 \u0938\u092e\u0943\u0926\u094d\u0927 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u0926\u094b\u0938\u094d\u0924\u093e\u0928\u093e \u0906\u0902\u0924 \u092c\u0948\u0915\u094d\u091f\u0940\u0930\u093f\u092f\u093e \u0915\u094b \u0916\u093f\u0932\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u092a\u0947\u091f \u0915\u0947 \u0915\u0948\u0902\u0938\u0930 \u0938\u0947 \u092c\u091a\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p><strong>4. \u0915\u0947\u0932\u0947 \u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0915\u0947 \u0938\u093e\u0925 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902<\/strong><\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/bellyfatzone.com\/wp-content\/uploads\/2020\/03\/eating-bananas-to-lose-weight-8183-2.jpg\" alt=\"\" \/><\/figure>\n<p>\u0915\u093f\u0938\u0940 \u092d\u0940 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 \u0938\u0940\u0927\u0947 \u0924\u094c\u0930 \u092a\u0930 \u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947 \u092a\u0930 \u0915\u0947\u0932\u0947 \u0915\u0947 \u092a\u094d\u0930\u092d\u093e\u0935\u094b\u0902 \u0915\u093e \u092a\u0930\u0940\u0915\u094d\u0937\u0923 \u0928\u0939\u0940\u0902 \u0915\u093f\u092f\u093e \u0917\u092f\u093e \u0939\u0948\u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0915\u0947\u0932\u0947 \u092e\u0947\u0902 \u0915\u0908 \u0935\u093f\u0936\u0947\u0937\u0924\u093e\u090f\u0902 \u0939\u0948\u0902 \u091c\u094b \u0909\u0928\u094d\u0939\u0947\u0902 \u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0915\u0947\u00a0<a href=\"https:\/\/authoritynutrition.com\/20-most-weight-loss-friendly-foods\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0905\u0928\u0941\u0915\u0942\u0932 \u092d\u094b\u091c\u0928 \u092c\u0928\u093e\u0928\u093e<\/a>\u091a\u093e\u0939\u093f\u090f\u0964<\/p>\n<p>\u0936\u0941\u0930\u0941\u0906\u0924 \u0915\u0947 \u0932\u093f\u090f, \u0915\u0947\u0932\u0947 \u092e\u0947\u0902 \u0905\u092a\u0947\u0915\u094d\u0937\u093e\u0915\u0943\u0924 \u0915\u092e \u0915\u0948\u0932\u094b\u0930\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u090f\u0915 \u0914\u0938\u0924 \u0915\u0947\u0932\u0947 \u092e\u0947\u0902 \u0938\u093f\u0930\u094d\u092b 100 \u0938\u0947 \u0905\u0927\u093f\u0915 \u0915\u0948\u0932\u094b\u0930\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948, \u092b\u093f\u0930 \u092d\u0940 \u092f\u0939 \u092c\u0939\u0941\u0924 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0914\u0930\u00a0<a href=\"https:\/\/authoritynutrition.com\/15-incredibly-filling-foods\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u092d\u0930\u0928\u0947 \u0935\u093e\u0932\u093e \u0939\u094b\u0924\u093e<\/a>\u0939\u0948\u0964<\/p>\n<p>\u092f\u0947 \u092b\u093e\u0907\u092c\u0930 \u0938\u0947 \u092d\u0940 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 \u092b\u0932 \u0914\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u0938\u0947 \u0905\u0927\u093f\u0915 \u092b\u093e\u0907\u092c\u0930 \u0916\u093e\u0928\u0947 \u0915\u094b \u092c\u093e\u0930 &#8211; \u092c\u093e\u0930 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0915\u092e \u0935\u091c\u0928 \u0914\u0930 \u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0938\u0947 \u091c\u094b\u0921\u093c\u093e \u0917\u092f\u093e \u0939\u0948 \u0964<\/p>\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0905\u092a\u0930\u093f\u092a\u0915\u094d\u0935 \u0915\u0947\u0932\u0947 \u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927\u0940 \u0938\u094d\u091f\u093e\u0930\u094d\u091a \u0915\u0947 \u0938\u093e\u0925 \u092a\u0948\u0915 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0924\u094b \u0935\u0947 \u092c\u0939\u0941\u0924 \u092d\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u0930\u0924\u0947 \u0939\u0948 \u0914\u0930 \u0905\u092a\u0928\u0940 \u092d\u0942\u0916 \u0915\u094b \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<p><strong>\u0932\u092c\u094d\u092c\u094b\u0932\u0941\u0906\u092c:<\/strong>\u00a0\u0915\u0947\u0932\u0947 \u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0935\u0947 \u0915\u0948\u0932\u094b\u0930\u0940 \u092e\u0947\u0902 \u0915\u092e \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902, \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0914\u0930 \u092b\u093e\u0907\u092c\u0930 \u092e\u0947\u0902 \u0909\u091a\u094d\u091a \u0914\u0930 \u092d\u0942\u0916 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092a\u094d\u0930\u092d\u093e\u0935 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u0964<\/p>\n<p><strong>5. \u0915\u0947\u0932\u0947 \u0926\u093f\u0932 \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<\/strong><\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/post.healthline.com\/wp-content\/uploads\/2020\/09\/3166-holding_banana-1296x728-header-1200x628.jpg\" alt=\"\" \/><\/figure>\n<p>\u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \u090f\u0915 \u0910\u0938\u093e \u092e\u093f\u0928\u0930\u0932 \u0939\u0948 \u091c\u094b \u0926\u093f\u0932 \u0915\u0940 \u0938\u0947\u0939\u0924 \u0915\u0947 \u0932\u093f\u090f \u091c\u0930\u0942\u0930\u0940 \u0939\u0948, \u0916\u093e\u0938\u0915\u0930 \u092c\u094d\u0932\u0921 \u092a\u094d\u0930\u0947\u0936\u0930 \u0915\u0902\u091f\u094d\u0930\u094b\u0932\u0964<\/p>\n<p>\u092b\u093f\u0930 \u092d\u0940 \u0907\u0938\u0915\u0947 \u092e\u0939\u0924\u094d\u0935 \u0915\u0947 \u092c\u093e\u0935\u091c\u0942\u0926, \u091c\u094d\u092f\u093e\u0926\u093e\u0924\u0930 \u0932\u094b\u0917\u094b\u0902 \u0915\u094b \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \u0928\u0939\u0940\u0902 \u092e\u093f\u0932 \u0930\u0939\u093e \u0939\u0948 \u0964<\/p>\n<p>\u0915\u0947\u0932\u0947 \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \u0915\u093e \u090f\u0915 \u092e\u0939\u093e\u0928 \u0906\u0939\u093e\u0930 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902\u0964 \u090f\u0915 \u092e\u0927\u094d\u092f\u092e \u0906\u0915\u093e\u0930 \u0915\u0947 \u0915\u0947\u0932\u0947 (\u0967\u0967\u096e \u0917\u094d\u0930\u093e\u092e) \u092e\u0947\u0902 \u0906\u0930\u0921\u0940\u0906\u0908 \u0915\u093e 9 \u092a\u094d\u0930\u0924\u093f\u0936\u0924 \u0939\u094b\u0924\u093e \u0939\u0948 \u0964<\/p>\n<p>\u090f\u0915 \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \u092f\u0941\u0915\u094d\u0924 \u0906\u0939\u093e\u0930 \u0915\u092e \u0930\u0915\u094d\u0924\u091a\u093e\u092a \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948 \u0914\u0930 \u091c\u094b \u0932\u094b\u0917 \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \u0915\u0947 \u092c\u0939\u0941\u0924 \u0916\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0939\u0943\u0926\u092f \u0930\u094b\u0917 \u0915\u093e \u0916\u0924\u0930\u093e 27 \u092a\u094d\u0930\u0924\u093f\u0936\u0924 \u0915\u092e \u0939\u0948 \u0964<\/p>\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0915\u0947\u0932\u0947 \u092e\u0947\u0902 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u0940 \u090f\u0915 \u0905\u091a\u094d\u091b\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0939\u094b\u0924\u0940 \u0939\u0948, \u091c\u094b \u0926\u093f\u0932 \u0915\u0947 \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\u0964<\/p>\n<p><strong>\u0932\u092c\u094d\u092c\u094b\u0932\u0941\u0906\u092c:<\/strong>\u00a0\u0915\u0947\u0932\u0947 \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \u0914\u0930 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u093e \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u0906\u0939\u093e\u0930 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948, \u0926\u094b \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u091c\u094b \u0926\u093f\u0932 \u0915\u0940 \u0938\u0947\u0939\u0924 \u0915\u0947 \u0932\u093f\u090f \u091c\u0930\u0942\u0930\u0940 \u0939\u0948\u0902\u0964<\/p>\n<p><strong>6. \u0915\u0947\u0932\u0947 \u092e\u0947\u0902 \u0936\u0915\u094d\u0924\u093f\u0936\u093e\u0932\u0940 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0939\u094b\u0924\u0947 \u0939\u0948\u0902<\/strong><\/p>\n<p>\u092b\u0932 \u0914\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0902 \u0906\u0939\u093e\u0930 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0915\u0947 \u0909\u0924\u094d\u0915\u0943\u0937\u094d\u091f \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902 \u0914\u0930 \u0915\u0947\u0932\u0947 \u0915\u094b\u0908 \u0905\u092a\u0935\u093e\u0926 \u0928\u0939\u0940\u0902 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0907\u0928\u092e\u0947\u0902 \u0915\u0908 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u0936\u0915\u094d\u0924\u093f\u0936\u093e\u0932\u0940 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u091c\u093f\u0928\u092e\u0947\u0902\u00a0<a href=\"https:\/\/en.wikipedia.org\/wiki\/Dopamine\" target=\"_blank\" rel=\"noreferrer noopener\">\u0921\u094b\u092a\u093e\u092e\u093e\u0907\u0928<\/a>\u00a0\u0914\u0930\u00a0<a href=\"https:\/\/en.wikipedia.org\/wiki\/Catechin\" target=\"_blank\" rel=\"noreferrer noopener\">\u0915\u0948\u091f\u0947\u091a\u093f\u0928 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902\u0964<\/a><\/p>\n<p>\u0907\u0928 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f\u094d\u0938 \u0915\u094b \u0915\u0908 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d\u094b\u0902 \u0938\u0947 \u091c\u094b\u0921\u093c\u093e \u0917\u092f\u093e \u0939\u0948, \u091c\u0948\u0938\u0947 \u0939\u0943\u0926\u092f \u0930\u094b\u0917 \u0914\u0930 \u0905\u092a\u0915\u094d\u0937\u092f\u0940 \u0930\u094b\u0917\u094b\u0902 \u0915\u093e \u0916\u0924\u0930\u093e \u0915\u092e \u0939\u094b\u0928\u093e\u0964<\/p>\n<p>\u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u092f\u0939 \u090f\u0915 \u0906\u092e \u0917\u0932\u0924\u092b\u0939\u092e\u0940 \u0939\u0948 \u0915\u093f \u0915\u0947\u0932\u0947 \u0938\u0947 \u0921\u094b\u092a\u093e\u092e\u093e\u0907\u0928 \u0926\u093f\u092e\u093e\u0917 \u092e\u0947\u0902 \u092b\u0940\u0932 \u0917\u0941\u0921 \u0915\u0947\u092e\u093f\u0915\u0932 \u0915\u093e \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u0905\u0938\u0932\u093f\u092f\u0924 \u092e\u0947\u0902 \u0915\u0947\u0932\u0947 \u0938\u0947 \u0921\u094b\u092a\u093e\u092e\u093e\u0907\u0928 \u092c\u094d\u0932\u0921-\u092c\u094d\u0930\u0947\u0928 \u092c\u0948\u0930\u093f\u092f\u0930 \u0915\u094b \u092a\u093e\u0930 \u0928\u0939\u0940\u0902 \u0915\u0930\u0924\u093e\u0964 \u092f\u0939 \u0939\u093e\u0930\u094d\u092e\u094b\u0928 \u092f\u093e \u092e\u0942\u0921 \u092e\u0947\u0902 \u092b\u0947\u0930\u092c\u0926\u0932 \u0915\u0930\u0928\u0947 \u0915\u0947 \u092c\u091c\u093e\u092f \u090f\u0915 \u092e\u091c\u092c\u0942\u0924 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0915\u093e\u0930\u094d\u092f \u0915\u0930\u0924\u093e \u0939\u0948 \u0964<\/p>\n<p><strong>\u0932\u092c\u094d\u092c\u094b\u0932\u0941\u0906\u092c:<\/strong>\u00a0\u0915\u0947\u0932\u0947 \u092e\u0947\u0902 \u0915\u0908 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0905\u0927\u093f\u0915 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u092e\u0941\u0915\u094d\u0924 \u0915\u0923\u094b\u0902 \u0938\u0947 \u0928\u0941\u0915\u0938\u093e\u0928 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0914\u0930 \u0915\u0941\u091b \u092c\u0940\u092e\u093e\u0930\u093f\u092f\u094b\u0902 \u0915\u0947 \u091c\u094b\u0916\u093f\u092e \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p><strong>7. \u0915\u0947\u0932\u0947 \u0906\u092a \u0905\u0927\u093f\u0915 \u092a\u0942\u0930\u094d\u0923 \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948<\/strong><\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/post.healthline.com\/wp-content\/uploads\/2020\/08\/bananas-bunch-fruit-1200x628-facebook-1200x628.jpg\" alt=\"\" \/><\/figure>\n<p>\u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927\u0940 \u0938\u094d\u091f\u093e\u0930\u094d\u091a \u0905\u092a\u0942\u091b\u0947 \u0915\u0947\u0932\u0947 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u093e \u090f\u0915 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u093e \u0905\u092a\u093e\u091a\u094d\u092f \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0939\u0948, \u091c\u094b \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0918\u0941\u0932\u0928\u0936\u0940\u0932 \u092b\u093e\u0907\u092c\u0930 \u0915\u0940 \u0924\u0930\u0939 \u0915\u093e\u0930\u094d\u092f \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u0905\u0902\u0917\u0942\u0920\u0947 \u0915\u0947 \u0928\u093f\u092f\u092e \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902, \u0906\u092a \u0905\u0928\u0941\u092e\u093e\u0928 \u0932\u0917\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u0915\u0947\u0932\u093e \u091c\u093f\u0924\u0928\u093e \u0939\u0930\u093e-\u092d\u0930\u093e \u0939\u0948, \u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927\u0940 \u0938\u094d\u091f\u093e\u0930\u094d\u091a \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0909\u0924\u0928\u0940 \u0939\u0940 \u0905\u0927\u093f\u0915 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n<p>\u0926\u0942\u0938\u0930\u0940 \u0913\u0930, \u092a\u0915\u0947 (\u092a\u0940\u0932\u0947) \u0915\u0947\u0932\u0947 \u092e\u0947\u0902 \u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927\u0940 \u0938\u094d\u091f\u093e\u0930\u094d\u091a \u0914\u0930 \u0915\u0941\u0932 \u092b\u093e\u0907\u092c\u0930 \u0915\u0940 \u0915\u092e \u092e\u093e\u0924\u094d\u0930\u093e \u0939\u094b\u0924\u0940 \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u0918\u0941\u0932\u0928\u0936\u0940\u0932 \u092b\u093e\u0907\u092c\u0930 \u0915\u0940 \u0906\u0928\u0941\u092a\u093e\u0924\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u0905\u0927\u093f\u0915 \u092e\u093e\u0924\u094d\u0930\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n<p>\u092a\u0947\u0915\u094d\u091f\u093f\u0928 \u0914\u0930 \u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927\u0940 \u0938\u094d\u091f\u093e\u0930\u094d\u091a \u0926\u094b\u0928\u094b\u0902 \u0915\u094b \u092d\u0942\u0916 \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u092a\u094d\u0930\u092d\u093e\u0935 \u0915\u094b \u0926\u0930\u094d\u0936\u093e\u092f\u093e \u0917\u092f\u093e \u0939\u0948 \u0914\u0930 \u092d\u094b\u091c\u0928 \u0915\u0947 \u092c\u093e\u0926 \u092a\u0930\u093f\u092a\u0942\u0930\u094d\u0923\u0924\u093e \u0915\u0940 \u092d\u093e\u0935\u0928\u093e \u0915\u094b \u092c\u0922\u093c\u093e\u092f\u093e \u0917\u092f\u093e \u0939\u0948\u0964<\/p>\n<p><strong>\u0932\u092c\u094d\u092c\u094b\u0932\u0941\u0906\u092c:<\/strong>\u00a0\u0915\u0947\u0932\u0947 \u092e\u0947\u0902 \u092a\u0930\u093f\u092a\u0915\u094d\u0935\u0924\u093e \u0915\u0947 \u0906\u0927\u093e\u0930 \u092a\u0930 \u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927\u0940 \u0938\u094d\u091f\u093e\u0930\u094d\u091a \u092f\u093e \u092a\u0947\u0915\u094d\u091f\u093f\u0928 \u0915\u0940 \u0909\u091a\u094d\u091a \u092e\u093e\u0924\u094d\u0930\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u0926\u094b\u0928\u094b\u0902 \u092d\u0942\u0916 \u0915\u094b \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0906\u092a\u0915\u094b \u092a\u0942\u0930\u093e \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p><strong>8. \u0905\u092a\u0930\u093f\u092a\u0915\u094d\u0935 \u0915\u0947\u0932\u0947 \u0907\u0902\u0938\u0941\u0932\u093f\u0928 \u0938\u0902\u0935\u0947\u0926\u0928\u0936\u0940\u0932\u0924\u093e \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948<\/strong><\/p>\n<p><a href=\"https:\/\/authoritynutrition.com\/insulin-and-insulin-resistance\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0907\u0902\u0938\u0941\u0932\u093f\u0928 \u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927<\/a>\u00a0\u091f\u093e\u0907\u092a 2 \u092e\u0927\u0941\u092e\u0947\u0939 \u0938\u0939\u093f\u0924 \u0926\u0941\u0928\u093f\u092f\u093e \u0915\u0940 \u0915\u0908 \u0938\u092c\u0938\u0947 \u0917\u0902\u092d\u0940\u0930 \u092c\u0940\u092e\u093e\u0930\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u092a\u094d\u0930\u092e\u0941\u0916 \u091c\u094b\u0916\u093f\u092e \u0915\u093e\u0930\u0915 \u0939\u0948\u0964<\/p>\n<p>\u0915\u0908 \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u093e \u0939\u0948 \u0915\u093f \u092a\u094d\u0930\u0924\u093f \u0926\u093f\u0928 15-30 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927\u0940 \u0938\u094d\u091f\u093e\u0930\u094d\u091a \u0907\u0902\u0938\u0941\u0932\u093f\u0928 \u0938\u0902\u0935\u0947\u0926\u0928\u0936\u0940\u0932\u0924\u093e \u092e\u0947\u0902 33-50 \u092a\u094d\u0930\u0924\u093f\u0936\u0924 \u0924\u0915 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948, \u091c\u093f\u0924\u0928\u093e \u0915\u093f 4 \u0938\u092a\u094d\u0924\u093e\u0939 \u092e\u0947\u0902\u0964<\/p>\n<p>\u0905\u092a\u0930\u093f\u092a\u0915\u094d\u0935 \u0915\u0947\u0932\u0947 \u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927\u0940 \u0938\u094d\u091f\u093e\u0930\u094d\u091a \u0915\u093e \u090f\u0915 \u092c\u0921\u093c\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902 \u0914\u0930 \u0907\u0938\u0932\u093f\u090f \u0907\u0902\u0938\u0941\u0932\u093f\u0928 \u0938\u0902\u0935\u0947\u0926\u0928\u0936\u0940\u0932\u0924\u093e \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0907\u0928 \u092a\u094d\u0930\u092d\u093e\u0935\u094b\u0902 \u0915\u093e \u0915\u093e\u0930\u0923 \u0905\u091a\u094d\u091b\u0940 \u0924\u0930\u0939 \u0938\u0947 \u0938\u092e\u091d \u092e\u0947\u0902 \u0928\u0939\u0940\u0902 \u0906\u0924\u093e \u0939\u0948 \u0914\u0930 \u0938\u092d\u0940 \u0905\u0927\u094d\u092f\u092f\u0928 \u0907\u0938 \u092e\u093e\u092e\u0932\u0947 \u092a\u0930 \u0938\u0939\u092e\u0924 \u0928\u0939\u0940\u0902 \u0939\u0948\u0902\u0964<\/p>\n<p><strong>\u0932\u092c\u094d\u092c\u094b\u0932\u0941\u0906\u092c:<\/strong>\u00a0\u0905\u092a\u0930\u093f\u092a\u0915\u094d\u0935 \u0915\u0947\u0932\u0947 \u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927\u0940 \u0938\u094d\u091f\u093e\u0930\u094d\u091a \u0915\u093e \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948, \u091c\u094b \u0907\u0902\u0938\u0941\u0932\u093f\u0928 \u0938\u0902\u0935\u0947\u0926\u0928\u0936\u0940\u0932\u0924\u093e \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0914\u0930 \u0905\u0927\u093f\u0915 \u0936\u094b\u0927 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0939\u0948 \u0964<\/p>\n<p><strong>9. \u0915\u0947\u0932\u0947 \u0917\u0941\u0930\u094d\u0926\u0947 \u0915\u0940 \u0938\u0947\u0939\u0924 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948<\/strong><\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.dejla-furat.com\/images\/products\/IMG-99d567a8a085db6.png\" alt=\"\" \/><\/figure>\n<p>\u0930\u0915\u094d\u0924\u091a\u093e\u092a \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923 \u0914\u0930 \u0938\u094d\u0935\u0938\u094d\u0925 \u0917\u0941\u0930\u094d\u0926\u0947 \u0915\u0947 \u0915\u093e\u0930\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u0948\u0964<\/p>\n<p>\u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \u0915\u0947 \u090f\u0915 \u0905\u091a\u094d\u091b\u0947 \u0906\u0939\u093e\u0930 \u0938\u094d\u0930\u094b\u0924 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902, \u0915\u0947\u0932\u0947 \u0938\u094d\u0935\u0938\u094d\u0925 \u0917\u0941\u0930\u094d\u0926\u0947 \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u092b\u093e\u092f\u0926\u0947\u092e\u0902\u0926 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u092e\u0939\u093f\u0932\u093e\u0913\u0902 \u092e\u0947\u0902 \u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u093e \u0939\u0948 \u0915\u093f 13 \u0938\u093e\u0932 \u0938\u0947 \u0905\u0927\u093f\u0915, \u091c\u094b \u092a\u094d\u0930\u0924\u093f \u0938\u092a\u094d\u0924\u093e\u0939 2-3 \u092c\u093e\u0930 \u0915\u0947\u0932\u0947 \u0916\u093e\u092f\u093e \u0969\u0969 \u092a\u094d\u0930\u0924\u093f\u0936\u0924 \u0915\u092e \u0917\u0941\u0930\u094d\u0926\u0947 \u0915\u0940 \u092c\u0940\u092e\u093e\u0930\u0940 \u0935\u093f\u0915\u0938\u093f\u0924 \u0939\u094b\u0928\u0947 \u0915\u0940 \u0938\u0902\u092d\u093e\u0935\u0928\u093e \u0925\u0940 \u0964<\/p>\n<p>\u0905\u0928\u094d\u092f \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0939\u0948 \u0915\u093f \u091c\u094b \u0932\u094b\u0917 \u0938\u092a\u094d\u0924\u093e\u0939 \u092e\u0947\u0902 4-6 \u092c\u093e\u0930 \u0915\u0947\u0932\u0947 \u0916\u093e\u0924\u0947 \u0939\u0948\u0902, \u0909\u0928\u092e\u0947\u0902 \u0917\u0941\u0930\u094d\u0926\u0947 \u0915\u0940 \u092c\u0940\u092e\u093e\u0930\u0940 \u0935\u093f\u0915\u0938\u093f\u0924 \u0939\u094b\u0928\u0947 \u0915\u0940 \u0938\u0902\u092d\u093e\u0935\u0928\u093e \u0932\u0917\u092d\u0917 \u096b\u0966 \u092a\u094d\u0930\u0924\u093f\u0936\u0924 \u0915\u092e \u0939\u094b\u0924\u0940 \u0939\u0948, \u091c\u094b \u0915\u0947\u0932\u0947 \u0928\u0939\u0940\u0902 \u0916\u093e\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<p><strong>\u0932\u092c\u094d\u092c\u094b\u0932\u0941\u0906\u092c:<\/strong>\u00a0\u0939\u092b\u094d\u0924\u0947 \u092e\u0947\u0902 \u0915\u0908 \u092c\u093e\u0930 \u0915\u0947\u0932\u093e \u0916\u093e\u0928\u0947 \u0938\u0947 \u0915\u093f\u0921\u0928\u0940 \u0915\u0940 \u092c\u0940\u092e\u093e\u0930\u0940 \u0915\u093e \u0916\u0924\u0930\u093e 50 \u092a\u094d\u0930\u0924\u093f\u0936\u0924 \u0924\u0915 \u0915\u092e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n<p><strong>10. \u0915\u0947\u0932\u0947 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u0932\u093f\u090f \u0932\u093e\u092d \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948<\/strong><\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn2.momjunction.com\/wp-content\/uploads\/2015\/11\/Eat-Banana-While-Breastfeeding.jpg\" alt=\"\" \/><\/figure>\n<p>\u0915\u0947\u0932\u0947 \u0905\u0915\u094d\u0938\u0930 \u090f\u0925\u0932\u0940\u091f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0938\u0939\u0940 \u092d\u094b\u091c\u0928 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u091c\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u092e\u094b\u091f\u0947 \u0924\u094c\u0930 \u092a\u0930 \u0909\u0928\u0915\u0947 \u0916\u0928\u093f\u091c \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u0914\u0930 \u0906\u0938\u093e\u0928\u0940 \u0938\u0947 \u092a\u091a\u093e \u0915\u093e\u0930\u094d\u092c\u094d\u0938 \u0915\u0947 \u0915\u093e\u0930\u0923 \u0964<\/p>\n<p>\u0915\u0947\u0932\u0947 \u0916\u093e\u0928\u0947 \u0938\u0947 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0938\u0947 \u0938\u0902\u092c\u0902\u0927\u093f\u0924 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0910\u0902\u0920\u0928 \u0914\u0930 \u0935\u094d\u092f\u0925\u093e \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948, \u091c\u094b \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0906\u092c\u093e\u0926\u0940 \u0915\u0947 \u096f\u096b \u092a\u094d\u0930\u0924\u093f\u0936\u0924 \u0924\u0915 \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0939\u094b\u0924\u0940 \u0939\u0948 \u0964<\/p>\n<p>\u0910\u0902\u0920\u0928 \u0915\u0947 \u0932\u093f\u090f \u0915\u093e\u0930\u0923 \u092e\u0942\u0932 \u0930\u0942\u092a \u0938\u0947 \u0905\u091c\u094d\u091e\u093e\u0924 \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u090f\u0915 \u0932\u094b\u0915\u092a\u094d\u0930\u093f\u092f \u0938\u093f\u0926\u094d\u0927\u093e\u0902\u0924 \u0928\u093f\u0930\u094d\u091c\u0932\u0940\u0915\u0930\u0923 \u0914\u0930 \u0907\u0932\u0947\u0915\u094d\u091f\u094d\u0930\u094b\u0932\u093e\u0907\u091f \u0905\u0938\u0902\u0924\u0941\u0932\u0928 \u0915\u0947 \u092e\u093f\u0936\u094d\u0930\u0923 \u0915\u094b \u0926\u094b\u0937\u0940 \u0920\u0939\u0930\u093e\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<p>\u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0915\u0947\u0932\u0947 \u0914\u0930 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0910\u0902\u0920\u0928 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u092e\u093f\u0936\u094d\u0930\u093f\u0924 \u0928\u093f\u0937\u094d\u0915\u0930\u094d\u0937 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0940 \u0939\u0948 \u0964 \u0915\u0941\u091b \u0909\u0928\u094d\u0939\u0947\u0902 \u0938\u0939\u093e\u092f\u0915 \u092a\u093e\u0924\u0947 \u0939\u0948\u0902, \u091c\u092c\u0915\u093f \u0926\u0942\u0938\u0930\u094b\u0902 \u0915\u094b \u0915\u094b\u0908 \u092a\u094d\u0930\u092d\u093e\u0935 \u0928\u0939\u0940\u0902 \u0932\u0917\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u0915\u0939\u093e \u091c\u093e \u0930\u0939\u093e \u0939\u0948 \u0915\u093f, \u0915\u0947\u0932\u0947 \u0915\u094b \u0927\u0940\u0930\u091c \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0938\u0947 \u092a\u0939\u0932\u0947, \u0926\u094c\u0930\u093e\u0928 \u0914\u0930 \u092c\u093e\u0926 \u092e\u0947\u0902 \u0909\u0924\u094d\u0915\u0943\u0937\u094d\u091f \u092a\u094b\u0937\u0923 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0926\u093f\u0916\u093e\u092f\u093e \u0917\u092f\u093e \u0939\u0948 \u0964<\/p>\n<p><strong>\u0932\u092c\u094d\u092c\u094b\u0932\u0941\u0906\u092c:<\/strong>\u00a0\u0915\u0947\u0932\u0947 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u0915\u093e\u0930\u0923 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0910\u0902\u0920\u0928 \u0915\u094b \u0926\u0942\u0930 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0935\u0947 \u0927\u0940\u0930\u091c \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u0932\u093f\u090f \u0909\u0924\u094d\u0915\u0943\u0937\u094d\u091f \u0908\u0902\u0927\u0928 \u092d\u0940 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p><strong>11. \u0915\u0947\u0932\u0947 \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u091c\u094b\u0921\u093c\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u0938\u093e\u0928 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902<\/strong><\/p>\n<p>\u0928 \u0915\u0947\u0935\u0932 \u0915\u0947\u0932\u0947 \u0905\u0935\u093f\u0936\u094d\u0935\u0938\u0928\u0940\u092f \u0930\u0942\u092a \u0938\u0947 \u0938\u094d\u0935\u0938\u094d\u0925 \u0939\u0948\u0902- \u0935\u0947 \u092d\u0940 \u0938\u092c\u0938\u0947 \u0938\u0941\u0935\u093f\u0927\u093e\u091c\u0928\u0915 \u0938\u094d\u0928\u0948\u0915 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0915\u0947\u0932\u0947 \u0905\u092a\u0928\u0947 \u0928\u093e\u0936\u094d\u0924\u0947\u00a0<a href=\"https:\/\/authoritynutrition.com\/foods\/yogurt\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0926\u0939\u0940,<\/a>\u0905\u0928\u093e\u091c \u092f\u093e \u0920\u0917 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u092e\u0939\u093e\u0928 \u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e \u092c\u0928\u093e\u0924\u0947 \u0939\u0948\u0902 \u0964 \u0906\u092a \u0905\u092a\u0928\u0947 \u092c\u0947\u0915\u093f\u0902\u0917 \u0914\u0930 \u0916\u093e\u0928\u093e \u092a\u0915\u093e\u0928\u0947 \u092e\u0947\u0902 \u091a\u0940\u0928\u0940 \u0915\u0947 \u092c\u091c\u093e\u092f \u092d\u0940 \u0909\u0928\u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0915\u0947\u0932\u0947 \u092e\u0947\u0902 \u0936\u093e\u092f\u0926 \u0939\u0940 \u0915\u092d\u0940 \u0915\u094b\u0908 \u0915\u0940\u091f\u0928\u093e\u0936\u0915 \u092f\u093e \u092a\u094d\u0930\u0926\u0942\u0937\u0915 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u0909\u0928\u0915\u0947 \u092e\u094b\u091f\u0947 \u0938\u0941\u0930\u0915\u094d\u0937\u093e\u0924\u094d\u092e\u0915 \u091b\u0940\u0932 \u0915\u0947 \u0915\u093e\u0930\u0923\u0964<\/p>\n<p>\u0915\u0947\u0932\u0947 \u0916\u093e\u0928\u0947 \u0914\u0930 \u092a\u0930\u093f\u0935\u0939\u0928 \u0915\u0947 \u0932\u093f\u090f \u0905\u0935\u093f\u0936\u094d\u0935\u0938\u0928\u0940\u092f \u0930\u0942\u092a \u0938\u0947 \u0906\u0938\u093e\u0928 \u0939\u0948\u0902\u0964 \u0935\u0947 \u0906\u092e\u0924\u094c\u0930 \u092a\u0930 \u0905\u091a\u094d\u091b\u0940 \u0924\u0930\u0939 \u0938\u0947 \u0938\u0939\u0928 \u0914\u0930 \u0906\u0938\u093e\u0928\u0940 \u0938\u0947 \u092a\u091a\u093e \u0930\u0939\u0947 \u0939\u0948\u0902 \u0914\u0930 \u092c\u0938 \u0916\u0941\u0932\u0940 \u0914\u0930 \u0916\u093e\u092f\u093e \u091c\u093e\u0928\u093e \u0939\u0948\u0964<\/p>\n<p>\u092f\u0939 \u0909\u0938\u0938\u0947 \u091c\u094d\u092f\u093e\u0926\u093e \u0906\u0938\u093e\u0928 \u0928\u0939\u0940\u0902 \u092e\u093f\u0932\u0924\u093e \u0939\u0948 \u0964<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>\u0915\u0947\u0932\u0947 \u092b\u093f\u091f\u0928\u0947\u0938 \u092a\u094d\u0930\u0936\u0902\u0938\u0915\u094b\u0902 \u0915\u093e \u090f\u0915 \u092c\u0939\u0941\u0924 \u0938\u0947 \u090f\u0915 \u092c\u0941\u0930\u093e \u0930\u0948\u092a \u092e\u093f\u0932\u0924\u093e \u0939\u0948 \u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f \u092e\u0940\u0920\u093e, \u0907\u0938 \u0909\u0937\u094d\u0923\u0915\u091f\u093f\u092c\u0902\u0927\u0940\u092f \u092b\u0932 \u0915\u0941\u091b \u0917\u0902\u092d\u0940\u0930\u0924\u093e [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":8989,"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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