{"id":9327,"date":"2025-04-11T00:00:14","date_gmt":"2025-04-11T00:00:14","guid":{"rendered":"https:\/\/fitolympia.com\/?p=9327"},"modified":"2025-04-11T14:28:17","modified_gmt":"2025-04-11T14:28:17","slug":"7-scientific-health-benefits-of-oatmeal-2","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/7-scientific-health-benefits-of-oatmeal-2\/","title":{"rendered":"\u0926\u0932\u093f\u092f\u093e \u0915\u0947 7 \u0935\u0948\u091c\u094d\u091e\u093e\u0928\u093f\u0915 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d"},"content":{"rendered":"<\/p>\n<p><em>\u0915\u094c\u0928 \u091c\u093e\u0928\u0924\u093e \u0925\u093e \u0915\u093f \u0907\u0938 \u091c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u0938\u093e\u0928 \u0928\u093e\u0936\u094d\u0924\u0947 \u0915\u093e \u090f\u0915 \u0915\u091f\u094b\u0930\u093e \u0905\u092a\u0928\u0947 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0915\u092e \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0915\u094b \u092a\u094d\u0930\u094b\u0924\u094d\u0938\u093e\u0939\u093f\u0924 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0914\u0930 \u0905\u092a\u0928\u0947 \u092a\u0947\u091f \u0938\u094d\u0935\u0938\u094d\u0925 \u0930\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0964<\/em><\/p>\n<p><strong><em>\u0905\u092a\u0928\u0947 \u0926\u0932\u093f\u092f\u093e \u092e\u0947\u0902 \u092e\u094c\u0938\u092e\u0940 \u092b\u0932 \u092a\u094b\u091f \u0905\u092a\u0928\u0947 \u0915\u091f\u094b\u0930\u0947 \u092e\u0947\u0902 \u0930\u0902\u0917 \u0914\u0930 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u094b \u091c\u094b\u0921\u093c\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0936\u093e\u0928\u0926\u093e\u0930 \u0924\u0930\u0940\u0915\u093e \u0939\u0948 \u0964<\/em><\/strong><\/p>\n<p>\u0926\u0932\u093f\u092f\u093e \u092c\u0939\u0941\u0924 \u092e\u093e\u0938\u0942\u092e \u0932\u0917\u0924\u093e \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u092f\u0939 \u0935\u093e\u0938\u094d\u0924\u0935 \u092e\u0947\u0902 \u0905\u0927\u093f\u0915 \u0927\u094d\u0930\u0941\u0935\u0940\u0915\u0930\u0923 \u0928\u093e\u0936\u094d\u0924\u093e \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948 \u0964 \u090f\u0915 \u0924\u0930\u092b, \u092f\u0939 \u0907\u0938 \u0928\u093f\u0930\u094d\u0935\u093f\u0935\u093e\u0926, \u091a\u093f\u092a\u0915\u0947 \u0938\u093e\u0926\u0947 \u0922\u0932\u093e\u0928 \u0915\u093f\u0936\u092e\u093f\u0936 \u0915\u0947 \u0938\u093e\u0925 \u091b\u093f\u0921\u093c\u0915\u093e \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u090f\u0915 \u092a\u094d\u0930\u0924\u093f\u0937\u094d\u0920\u093e \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0940 \u0939\u0948 \u0964 \u0926\u0942\u0938\u0930\u0940 \u0913\u0930, \u0938\u093e\u092e\u093e\u091c\u093f\u0915 \u092e\u0940\u0921\u093f\u092f\u093e \u0915\u0941\u091b \u0932\u093e\u0930 \u092f\u094b\u0917\u094d\u092f \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0926\u0932\u093f\u092f\u093e \u0909\u0920\u093e\u092f\u093e \u0939\u0948, \u0938\u0941\u0902\u0926\u0930 \u091f\u0949\u092a\u093f\u0902\u0917 \u0915\u0947 \u0938\u093e\u0925 \u0909\u091a\u094d\u091a \u0922\u0947\u0930 \u0964 (\u0905\u092d\u0940 \u0907\u0902\u0938\u094d\u091f\u093e\u0917\u094d\u0930\u093e\u092e \u092a\u0930 #oatmeal \u0916\u094b\u091c \u091c\u093e\u0913\u0964)<\/p>\n<p>\u092f\u0926\u093f \u0906\u092a \u091f\u0940\u092e \u0926\u0932\u093f\u092f\u093e \u092a\u0930 \u0928\u0939\u0940\u0902 \u0915\u093f\u092f\u093e \u0917\u092f\u093e \u0939\u0948, \u092f\u0939 \u0938\u092e\u092f \u0915\u0947 \u0932\u093f\u090f \u092f\u0939 \u090f\u0915 \u0914\u0930 \u0936\u0949\u091f \u0926\u0947 \u0930\u0939\u093e \u0939\u0948 \u0964 \u0926\u0932\u093f\u092f\u093e \u090f\u0915 \u0938\u094d\u0935\u0938\u094d\u0925 \u0928\u093e\u0936\u094d\u0924\u093e \u0939\u0948 \u0915\u093f \u091c\u091f\u093f\u0932 \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f (\u092b\u093e\u0907\u092c\u0930 \u0938\u0939\u093f\u0924), \u0935\u093f\u091f\u093e\u092e\u093f\u0928, \u0914\u0930 \u0916\u0928\u093f\u091c\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u092a\u0948\u0915 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0914\u0930 \u092f\u0939 \u092a\u093e\u0917\u0932, \u092c\u0940\u091c, \u0914\u0930 \u092b\u0932 \u0915\u0940 \u0924\u0930\u0939 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u091f\u0949\u092a\u093f\u0902\u0917 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0909\u0924\u094d\u0915\u0943\u0937\u094d\u091f \u0935\u093e\u0939\u0928 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948, \u0938\u093f\u090f\u091f\u0932 \u0906\u0927\u093e\u0930\u093f\u0924 \u092a\u0902\u091c\u0940\u0915\u0943\u0924 \u0906\u0939\u093e\u0930 \u0935\u093f\u0936\u0947\u0937\u091c\u094d\u091e \u092a\u094b\u0937\u0923 \u0935\u093f\u0936\u0947\u0937\u091c\u094d\u091e \u0905\u0926\u0930\u0915 Hultin, \u092a\u094b\u0937\u0923 \u0914\u0930 \u0906\u0939\u093e\u0930 \u0935\u093f\u091c\u094d\u091e\u093e\u0928 \u0905\u0915\u093e\u0926\u092e\u0940 \u0914\u0930\u00a0<a href=\"http:\/\/www.champagnenutrition.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0936\u0948\u0902\u092a\u0947\u0928 \u092a\u094b\u0937\u0923<\/a>\u0915\u0947 \u092e\u093e\u0932\u093f\u0915 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u092a\u094d\u0930\u0935\u0915\u094d\u0924\u093e \u0915\u0939\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<p>\u0939\u0941\u0932\u094d\u091f\u093f\u0928 \u0915\u0939\u0924\u0947 \u0939\u0948\u0902, \u0914\u0930 \u0915\u094d\u092f\u093e \u0939\u0948, \u091c\u0908 \u0938\u094d\u0935\u093e\u092d\u093e\u0935\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u0932\u0938 \u092e\u0941\u0915\u094d\u0924 \u0939\u0948\u0902, \u091c\u093f\u0938\u0938\u0947 \u0909\u0928\u094d\u0939\u0947\u0902 \u0935\u093f\u0936\u093f\u0937\u094d\u091f \u0906\u0939\u093e\u0930 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924\u094b\u0902 \u0935\u093e\u0932\u0947 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0915\u093e\u0930\u094d\u092c\u094d\u0938 \u0915\u093e \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0930\u094b\u0924 \u092c\u0928\u093e \u0926\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948 (\u091c\u0948\u0938\u0947\u00a0<a href=\"https:\/\/www.everydayhealth.com\/celiac-disease\/guide\/\">\u0938\u0940\u0932\u093f\u090f\u0915 \u0930\u094b\u0917<\/a>\u0935\u093e\u0932\u0947 \u0932\u094b\u0917\u0964 (\u0915\u0941\u091b \u091c\u0908\u00a0<a href=\"https:\/\/www.quakeroats.com\/products\/hot-cereals\/gluten-free-oatmeal#:~:text=Oats%20are%20naturally%20gluten%20free,gluten%20allergies%20sometimes%20avoid%20oatmeal.\" target=\"_blank\" rel=\"noreferrer noopener\">\u0905\u092d\u0940 \u092d\u0940 \u0932\u0938 \u0915\u0947 \u0928\u093f\u0936\u093e\u0928 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u0932\u0947\u0915\u093f\u0928,<\/a>\u0924\u094b \u0939\u092e\u0947\u0936\u093e \u092c\u094d\u0930\u093e\u0902\u0921 \u0906\u092a \u0916\u0930\u0940\u0926 \u0930\u0939\u0947 \u0939\u0948 \u0915\u0940 \u091c\u093e\u0902\u091a \u0915\u0930\u0947\u0902.)<\/p>\n<p>\u090f\u0915 \u0914\u0930 \u092c\u093e\u0924 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0926\u0947\u0928\u093e \u0939\u0948 \u091c\u0908 \u0915\u0947 \u092a\u094d\u0930\u0915\u093e\u0930 \u0906\u092a \u0916\u093e \u0930\u0939\u0947 \u0939\u0948\u0902 \u0964 \u0938\u092c\u0938\u0947 \u0905\u0927\u093f\u0915 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f, \u0924\u0924\u094d\u0915\u093e\u0932 \u092f\u093e \u0924\u094d\u0935\u0930\u093f\u0924 \u091c\u0908 \u0915\u0947 \u092c\u091c\u093e\u092f \u0938\u094d\u091f\u0940\u0932 \u0915\u091f, \u092a\u0941\u0930\u093e\u0928\u0947 \u091c\u092e\u093e\u0928\u0947, \u092f\u093e \u0932\u0941\u0922\u093c\u0915\u093e \u0939\u0941\u0906 \u091c\u0908 \u0915\u093e \u0935\u093f\u0915\u0932\u094d\u092a \u091a\u0941\u0928\u0947\u0902\u0964 \u0939\u0941\u0932\u094d\u091f\u093f\u0928 \u0915\u0939\u0924\u0947 \u0939\u0948\u0902, \u0910\u0938\u093e \u0907\u0938\u0932\u093f\u090f \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u092c\u093e\u0926 \u092e\u0947\u0902 \u092b\u093e\u0907\u092c\u0930 \u092e\u0947\u0902 \u0905\u092a\u0947\u0915\u094d\u0937\u093e\u0915\u0943\u0924 \u0915\u092e \u0939\u0948\u0902 \u0964<\/p>\n<p>\u0905\u0917\u0932\u0940 \u092c\u093e\u0930 \u091c\u092c \u0906\u092a \u0928\u093e\u0936\u094d\u0924\u0947 \u0915\u0940 \u092f\u094b\u091c\u0928\u093e \u092c\u0928\u093e \u0930\u0939\u0947 \u0939\u0948 \u0914\u0930 \u0926\u0932\u093f\u092f\u093e \u092a\u0930 \u0935\u093f\u091a\u093e\u0930, \u092e\u0928 \u092e\u0947\u0902 \u0907\u0928 \u0938\u093e\u0924 \u0938\u0902\u092d\u093e\u0935\u093f\u0924 \u092d\u0924\u094d\u0924\u094b\u0902 \u0930\u0916\u094b \u0964<\/p>\n<h2>1.\u00a0<strong>\u0926\u0932\u093f\u092f\u093e \u092b\u093e\u0907\u092c\u0930 \u0915\u093e \u090f\u0915 \u0924\u093e\u0930\u0915\u0940\u092f \u0938\u094d\u0930\u094b\u0924 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948<\/strong><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i.ndtvimg.com\/i\/2015-10\/oats-milk-fruits-625_625x350_81445329754.jpg\" alt=\"\" \/><\/figure>\n<p>\u091c\u0908 \u0915\u093e \u090f\u0915 \u0915\u091f\u094b\u0930\u093e \u0906\u092a\u0915\u094b \u092a\u094d\u0930\u0924\u093f \u0926\u093f\u0928 \u092b\u093e\u0907\u092c\u0930 \u0915\u0940 \u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u093e \u0909\u092a\u092d\u094b\u0917 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0935\u093f\u091c\u094d\u091e\u093e\u0928, \u0907\u0902\u091c\u0940\u0928\u093f\u092f\u0930\u093f\u0902\u0917, \u0914\u0930 \u091a\u093f\u0915\u093f\u0924\u094d\u0938\u093e \u0915\u0947 \u0930\u093e\u0937\u094d\u091f\u094d\u0930\u0940\u092f \u0905\u0915\u093e\u0926\u092e\u093f\u092f\u094b\u0902 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930, \u096b\u0966 \u0938\u093e\u0932 \u0938\u0947 \u0915\u092e \u0909\u092e\u094d\u0930 \u0915\u0947 \u092a\u0941\u0930\u0941\u0937\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u0924\u093f \u0926\u093f\u0928 \u0915\u092e \u0938\u0947 \u0969\u096e \u0917\u094d\u0930\u093e\u092e (\u091c\u0940) \u0915\u0947 \u0932\u093f\u090f \u0932\u0915\u094d\u0937\u094d\u092f \u0939\u094b\u0928\u093e \u091a\u093e\u0939\u093f\u090f, \u091c\u092c\u0915\u093f \u096b\u0966 \u0915\u0947 \u0924\u0939\u0924 \u092e\u0939\u093f\u0932\u093e\u0913\u0902 \u0915\u094b \u092a\u094d\u0930\u0924\u093f \u0926\u093f\u0928 25 \u0917\u094d\u0930\u093e\u092e \u092f\u093e \u0909\u0938\u0938\u0947 \u0905\u0927\u093f\u0915 \u0916\u093e\u0928\u093e \u091a\u093e\u0939\u093f\u090f, \u0939\u093e\u0932\u093e\u0902\u0915\u093f \u091c\u094d\u092f\u093e\u0926\u093e\u0924\u0930 \u0905\u092e\u0947\u0930\u093f\u0915\u093f\u092f\u094b\u0902 \u0915\u093f \u0938\u093f\u0930\u094d\u092b \u0906\u0927\u093e \u0916\u093e \u0930\u0939\u0947 \u0939\u0948\u0902,\u00a0<a href=\"https:\/\/foodinsight.org\/fiber-fact-sheet\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u092c\u0924\u093e\u0924\u0947<\/a>\u0939\u0948 \u0905\u0902\u0924\u0930\u0930\u093e\u0937\u094d\u091f\u094d\u0930\u0940\u092f \u0916\u093e\u0926\u094d\u092f \u0938\u0942\u091a\u0928\u093e \u092a\u0930\u093f\u0937\u0926 \u092b\u093e\u0909\u0902\u0921\u0947\u0936\u0928 \u0964 \u092a\u094d\u0930\u0924\u093f \u0915\u092a \u092b\u093e\u0907\u092c\u0930 \u0915\u0947 4 \u0917\u094d\u0930\u093e\u092e \u0915\u0947 \u0938\u093e\u0925, \u092a\u0915\u093e\u092f\u093e \u0926\u0932\u093f\u092f\u093e \u0907\u0938 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0915\u0947 \u0926\u0948\u0928\u093f\u0915 \u092e\u0942\u0932\u094d\u092f (\u0921\u0940\u0935\u0940) \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 14 \u092a\u094d\u0930\u0924\u093f\u0936\u0924 \u0915\u094b \u0936\u093e\u092e\u093f\u0932 \u0915\u093f\u092f\u093e \u0917\u092f\u093e \u0939\u0948, \u092f\u0939 \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0930\u094b\u0924 \u092c\u0928\u093e \u0930\u0939\u0940\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/785462\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">\u0939\u0948, \u0905\u092e\u0947\u0930\u093f\u0915\u093e \u0915\u0947 \u0915\u0943\u0937\u093f \u0935\u093f\u092d\u093e\u0917 \u0915\u0947<\/a>\u0905\u0928\u0941\u0938\u093e\u0930 \u0964\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30638909\/\" target=\"_blank\" rel=\"noreferrer noopener\"><em>\u0932\u0948\u0902\u0938\u0947\u091f<\/em>\u092e\u0947\u0902 \u092b\u0930\u0935\u0930\u0940 2019<\/a>\u092e\u0947\u0902 \u092a\u094d\u0930\u0915\u093e\u0936\u093f\u0924 \u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930, \u092a\u0942\u0930\u0947 \u0905\u0928\u093e\u091c \u0914\u0930 \u092b\u093e\u0907\u092c\u0930 \u0915\u0947 \u0905\u0928\u094d\u092f \u0916\u093e\u0926\u094d\u092f \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0906\u0939\u093e\u0930 \u0916\u093e\u0928\u0947 \u0938\u0947 \u0939\u0943\u0926\u092f \u0930\u094b\u0917, \u091f\u093e\u0907\u092a 2 \u092e\u0927\u0941\u092e\u0947\u0939, \u0914\u0930\u00a0<a href=\"https:\/\/www.everydayhealth.com\/breast-cancer\/guide\/\">\u0938\u094d\u0924\u0928,<\/a>\u092a\u0947\u091f \u0914\u0930 \u0917\u0941\u0926\u093e \u0915\u0948\u0902\u0938\u0930 \u0915\u0947 \u0916\u093f\u0932\u093e\u092b \u0938\u0941\u0930\u0915\u094d\u0937\u093e\u0924\u094d\u092e\u0915 \u0926\u093f\u0916\u093e\u092f\u093e \u0917\u092f\u093e \u0939\u0948\u0964<\/p>\n<h2>2.\u00a0<strong>\u0926\u0932\u093f\u092f\u093e \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u091f\u0949\u092a\u093f\u0902\u0917 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0916\u093e\u0932\u0940 \u0915\u0948\u0928\u0935\u093e\u0938 \u0939\u0948<\/strong><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/images.everydayhealth.com\/images\/diet-nutrition\/reasons-why-you-should-eat-oatmeal-every-day-722x406.jpg\" alt=\"\" \/><\/figure>\n<p>\u0939\u0941\u0932\u094d\u091f\u093f\u0928 \u0915\u0939\u0924\u0947 \u0939\u0948\u0902, \u091c\u0908 \u0915\u093e \u090f\u0915 \u0915\u091f\u094b\u0930\u093e \u0915\u093e\u0930\u094d\u092c\u094d\u0938 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0924\u093e \u0939\u0948, \u0907\u0938\u0932\u093f\u090f \u0905\u092a\u0928\u0947 \u0938\u0941\u092c\u0939 \u0915\u0947 \u092d\u094b\u091c\u0928 \u0915\u094b \u0905\u0927\u093f\u0915 \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u092a \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0914\u0930 \u0939\u0947\u0932\u094d\u0926\u0940 \u092b\u0948\u091f \u0938\u0947 \u092d\u0930\u0947 \u091f\u0949\u092a\u093f\u0902\u0917\u094d\u0938 \u0915\u094b \u091c\u094b\u0921\u093c \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964\u00a0<strong>\u0905\u0916\u0930\u094b\u091f,<\/strong>\u00a0<strong>\u092c\u093e\u0926\u093e\u092e<\/strong>\u092f\u093e\u00a0<strong>\u092a\u0947\u0915\u093e\u0928<\/strong>\u091c\u0948\u0938\u0947 \u0928\u091f\u094d\u0938 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u0947\u0902 \u0964\u00a0<strong>\u092c\u093e\u0926\u093e\u092e\u00a0<\/strong>\u092f\u093e \u092e\u0942\u0902\u0917\u092b\u0932\u0940 \u0915\u093e \u092e\u0915\u094d\u0916\u0928 \u0915\u0940 \u0924\u0930\u0939 \u0905\u0916\u0930\u094b\u091f\u00a0<strong>\u0915\u093e \u092e\u0915\u094d\u0916\u0928;<\/strong>\u00a0\u092f\u093e \u091a\u093f\u092f\u093e, \u092d\u093e\u0902\u0917, \u092f\u093e \u0917\u094d\u0930\u093e\u0909\u0902\u0921\u00a0<strong>\u0938\u0928<\/strong>\u0915\u0940 \u0924\u0930\u0939 \u092c\u0940\u091c \u0964 \u0935\u0947 \u0915\u0939\u0924\u0940 \u0939\u0948\u0902, &#8220;\u092f\u0947 \u092a\u094d\u0930\u094b\u091f\u0940\u0928, \u0905\u0938\u0902\u0924\u0943\u092a\u094d\u0924 \u0935\u0938\u093e, \u0914\u0930 \u092d\u0940 \u0905\u0927\u093f\u0915 \u092b\u093e\u0907\u092c\u0930 \u091c\u094b\u0921\u093c\u0924\u0947 \u0939\u0948\u0902 \u0964 \u0924\u093e\u091c\u093e \u092b\u0932 \u090f\u0915 \u0914\u0930 \u0935\u093f\u0915\u0932\u094d\u092a \u0939\u0948 &#8211;\u00a0<a href=\"https:\/\/www.nia.nih.gov\/health\/know-your-food-groups#fruits\" target=\"_blank\" rel=\"noreferrer noopener\">\u0909\u092e\u094d\u0930 \u092c\u0922\u093c\u0928\u0947 \u092a\u0930 \u0930\u093e\u0937\u094d\u091f\u094d\u0930\u0940\u092f \u0938\u0902\u0938\u094d\u0925\u093e\u0928<\/a>\u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930, \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0914\u0930 \u092b\u093e\u0907\u092c\u0930 \u0915\u0947 \u0932\u093f\u090f \u0915\u091f\u093e \u0939\u0941\u0906 \u0938\u094d\u091f\u094d\u0930\u0949\u092c\u0947\u0930\u0940,\u00a0<a href=\"https:\/\/www.everydayhealth.com\/diet-nutrition\/diet\/blueberries-nutrition-health-benefits-recipes-more\/\">\u092c\u094d\u0932\u0942\u092c\u0947\u0930\u0940,<\/a>\u092f\u093e \u0930\u0938\u092d\u0930\u0940 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u0947\u0902\u0964<\/p>\n<h2>3.\u00a0<strong>\u0926\u0932\u093f\u092f\u093e \u092a\u093e\u091a\u0928 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948<\/strong><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/is-oatmeal-healthy-1528988919.jpg\" alt=\"\" \/><\/figure>\n<p>\u091c\u0908 \u092e\u0947\u0902 \u092b\u093e\u0907\u092c\u0930 \u0905\u092a\u0928\u0947 \u0938\u092e\u0917\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u0905\u091a\u094d\u091b\u093e \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u092f\u0939 \u090f\u0915 \u0905\u091a\u094d\u091b\u0940 \u0924\u0930\u0939 \u0938\u0947 \u0915\u093e\u092e \u0915\u0930 \u0930\u0939\u0947 \u092a\u093e\u091a\u0928 \u0924\u0902\u0924\u094d\u0930 \u0915\u0947 \u0932\u093f\u090f \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948,\u00a0<a href=\"https:\/\/newsinhealth.nih.gov\/special-issues\/eating\/rough-up-your-diet#:~:text=Fiber%20can%20help%20relieve%20constipation,most%20common%20form%20of%20diabetes.\" target=\"_blank\" rel=\"noreferrer noopener\">\u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0930\u093e\u0937\u094d\u091f\u094d\u0930\u0940\u092f \u0938\u0902\u0938\u094d\u0925\u093e\u0928\u094b\u0902 (NIH)<\/a>\u092c\u0924\u093e\u0924\u0947 \u0939\u0948\u0902 \u0964 \u092e\u0947\u092f\u094b \u0915\u094d\u0932\u093f\u0928\u093f\u0915 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930, \u0939\u093e\u0930\u094d\u0935\u0930\u094d\u0921 \u091f\u0940\u090f\u0902\u0921\u091f\u0940 \u091a\u093e\u0928 \u0938\u094d\u0915\u0942\u0932 \u0911\u092b \u092a\u092c\u094d\u0932\u093f\u0915 \u0939\u0947\u0932\u094d\u0925 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930, \u0928 \u0915\u0947\u0935\u0932\u00a0<a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/food-features\/oats\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u091c\u0908<\/a>\u00a0\u0905\u0918\u0941\u0932\u0928\u0936\u0940\u0932\u00a0<a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/carbohydrates\/fiber\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u092b\u093e\u0907\u092c\u0930<\/a>\u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u0928\u093f\u092f\u092e\u093f\u0924\u0924\u093e \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0924\u093e \u0939\u0948, \u092c\u0932\u094d\u0915\u093f \u0918\u0941\u0932\u0928\u0936\u0940\u0932 \u092b\u093e\u0907\u092c\u0930 \u092d\u0940 \u0939\u0948 \u0964 \u0918\u0941\u0932\u0928\u0936\u0940\u0932 \u092b\u093e\u0907\u092c\u0930 \u0915\u0947 \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u092e\u0947\u0902 \u092a\u094d\u0930\u0940\u092c\u093e\u092f\u094b\u091f\u093f\u0915 \u0917\u0941\u0923 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u092a\u094d\u0930\u0924\u093f\u00a0<a href=\"https:\/\/lpi.oregonstate.edu\/mic\/other-nutrients\/fiber\" target=\"_blank\" rel=\"noreferrer noopener\">\u0913\u0930\u0947\u0917\u0928 \u0938\u094d\u091f\u0947\u091f \u092f\u0942\u0928\u093f\u0935\u0930\u094d\u0938\u093f\u091f\u0940\u0964<\/a>\u00a0\u0939\u0941\u0932\u094d\u091f\u093f\u0928 \u0915\u0939\u0924\u0947 \u0939\u0948\u0902, &#8220;\u0907\u0938\u0938\u0947 \u092a\u0947\u091f \u092e\u0947\u0902 \u0930\u0939\u0928\u0947 \u0935\u093e\u0932\u0947 \u0905\u091a\u094d\u091b\u0947 \u092c\u0948\u0915\u094d\u091f\u0940\u0930\u093f\u092f\u093e \u0915\u094b \u0938\u094d\u0935\u0938\u094d\u0925 \u092e\u093e\u0907\u0915\u094d\u0930\u094b\u092c\u093e\u092f\u094b\u092e \u0915\u0947 \u0932\u093f\u090f \u0916\u093f\u0932\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948 \u0964<\/p>\n<h2>4.\u00a0<strong>\u0926\u0932\u093f\u092f\u093e \u0915\u092e \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902<\/strong><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/eating-healthy-breakfast-oatmeal-porridge-in-bowl-royalty-free-image-1594152996.jpg?crop=1.00xw:1.00xh;0,0&amp;resize=640:*\" alt=\"\" \/><\/figure>\n<p>\u0913\u091f\u094d\u0938 \u092c\u0940\u091f\u093e-\u0917\u094d\u0932\u0942\u0915\u0928 \u0928\u093e\u092e\u0915 \u090f\u0915 \u0935\u093f\u0936\u0947\u0937 \u0918\u0941\u0932\u0928\u0936\u0940\u0932 \u092b\u093e\u0907\u092c\u0930 \u092a\u0948\u0915 \u0915\u0930\u0924\u0947\u00a0<a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fnut.2019.00171\/full\" target=\"_blank\" rel=\"noreferrer noopener\">\u0939\u0948\u0902, \u091c\u094b \u0928\u0935\u0902\u092c\u0930 2019 \u092e\u0947\u0902\u00a0<em>\u092b\u094d\u0930\u0902\u091f\u093f\u092f\u0930\u094d\u0938 \u0907\u0928 \u0928\u094d\u092f\u0942\u091f\u094d\u0930\u093f\u0936\u0928 \u092e\u0947\u0902<\/em>\u092a\u094d\u0930\u0915\u093e\u0936\u093f\u0924 \u0938\u092e\u0940\u0915\u094d\u0937\u093e \u0915\u094b<\/a>\u0928\u094b\u091f \u0915\u0930\u0924\u093e \u0939\u0948\u0964 &#8220;\u091c\u0908 \u092e\u0947\u0902 \u0918\u0941\u0932\u0928\u0936\u0940\u0932 \u092b\u093e\u0907\u092c\u0930 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0926\u093f\u0916\u093e\u092f\u093e \u0917\u092f\u093e \u0939\u0948 \u0964 \u0915\u094b\u0932\u094b\u0930\u093e\u0921\u094b \u0915\u0947 \u0938\u094c \u0938\u093e\u0932 \u092e\u0947\u0902 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0906\u0930\u0921\u0940 \u0915\u0947 \u0938\u0940\u0908\u0913\u00a0<a href=\"https:\/\/www.vitalrd.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u091c\u0947\u0938\u093f\u0915\u093e \u0915\u094d\u0930\u0948\u0902\u0921\u0932 \u0938\u094d\u0928\u093e\u0907\u0921\u0930<\/a>\u092c\u0924\u093e\u0924\u0947 \u0939\u0948\u0902, \u092f\u0939 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0915\u094b \u0938\u093e\u092b \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0930\u094b\u091f\u094b-\u0930\u0942\u091f\u0930 \u0915\u0940 \u0924\u0930\u0939 \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948 \u091c\u094b \u0927\u092e\u0928\u0940 \u0915\u0940 \u0926\u0940\u0935\u093e\u0930\u094b\u0902 \u092e\u0947\u0902 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u0964 \u092c\u094d\u0930\u093f\u091f\u093f\u0936 \u091c\u0930\u094d\u0928\u0932 \u0911\u092b\u00a0<a href=\"https:\/\/www.cambridge.org\/core\/journals\/british-journal-of-nutrition\/article\/effect-of-oat-glucan-on-ldlcholesterol-nonhdlcholesterol-and-apob-for-cvd-risk-reduction-a-systematic-review-and-metaanalysis-of-randomisedcontrolled-trials\/60A75CB215602240E9363D49DCB690ED\" target=\"_blank\" rel=\"noreferrer noopener\"><em>\u0928\u094d\u092f\u0942\u091f\u094d\u0930\u093f\u0936\u0928<\/em><\/a>\u092e\u0947\u0902 \u0905\u0915\u094d\u091f\u0942\u092c\u0930 \u0968\u0966\u0967\u096c \u092e\u0947\u0902 \u092a\u094d\u0930\u0915\u093e\u0936\u093f\u0924 \u096b\u096e \u092a\u0930\u0940\u0915\u094d\u0937\u0923\u094b\u0902 \u0915\u0940 \u0938\u092e\u0940\u0915\u094d\u0937\u093e \u0914\u0930 \u092e\u0947\u091f\u093e-\u0935\u093f\u0936\u094d\u0932\u0947\u0937\u0923 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930, \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923 \u0938\u092e\u0942\u0939\u094b\u0902 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u092c\u0940\u091f\u093e-\u0917\u094d\u0932\u0942\u0915\u0928 \u0915\u093e \u0926\u0948\u0928\u093f\u0915 \u0938\u0947\u0935\u0928 \u090f\u0932\u0921\u0940\u090f\u0932 (&#8220;\u0916\u0930\u093e\u092c&#8221;) \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0925\u093e \u0964\u00a0<a href=\"https:\/\/www.heart.org\/en\/health-topics\/cholesterol\/hdl-good-ldl-bad-cholesterol-and-triglycerides\" target=\"_blank\" rel=\"noreferrer noopener\">\u0905\u092e\u0947\u0930\u093f\u0915\u0928 \u0939\u093e\u0930\u094d\u091f \u090f\u0938\u094b\u0938\u093f\u090f\u0936\u0928 (\u0905\u0939\u093e)<\/a>\u0928\u094b\u091f \u090f\u0915 \u090a\u0902\u091a\u093e \u090f\u0932\u0921\u0940\u090f\u0932 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0938\u094d\u0924\u0930 \u0939\u0943\u0926\u092f \u0930\u094b\u0917 \u0915\u0947 \u0905\u092a\u0928\u0947 \u091c\u094b\u0916\u093f\u092e \u0915\u094b \u0909\u0920\u093e\u0924\u0940 \u0939\u0948 \u0964<\/p>\n<h2>5.\u00a0<strong>\u0926\u0932\u093f\u092f\u093e \u0915\u093e \u090f\u0915 \u0915\u091f\u094b\u0930\u093e \u092a\u0947\u091f \u0935\u0938\u093e \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948<\/strong><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.nycfoodpolicy.org\/wp-content\/uploads\/2018\/10\/Fruit_and_Nut_Oatmeal_HD-1_HD1280.jpg\" alt=\"\" \/><\/figure>\n<p>\u0926\u0932\u093f\u092f\u093e \u0915\u0947 \u0918\u0941\u0932\u0928\u0936\u0940\u0932 \u092b\u093e\u0907\u092c\u0930 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0914\u0930 \u091c\u0940\u0924: \u092f\u0939 \u0906\u0902\u0924 \u0935\u0938\u093e \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948, \u0906\u092a\u0915\u0947 \u092e\u093f\u0921\u0938\u0947\u0915\u094d\u0936\u0928 \u092e\u0947\u0902 \u0935\u0938\u093e \u0915\u093e \u092a\u094d\u0930\u0915\u093e\u0930 \u091c\u094b \u0906\u092a\u0915\u0947 \u0905\u0902\u0917\u094b\u0902 \u0915\u094b \u0917\u0932\u0947 \u0932\u0917\u093e\u0924\u093e \u0939\u0948 \u0914\u0930 \u0939\u0943\u0926\u092f \u0930\u094b\u0917 \u0914\u0930 \u0938\u094d\u091f\u094d\u0930\u094b\u0915 \u0915\u0947 \u0905\u092a\u0928\u0947 \u091c\u094b\u0916\u093f\u092e \u0915\u094b \u0909\u0920\u093e\u0924\u093e \u0939\u0948-\u092d\u0932\u0947 \u0939\u0940 \u0906\u092a\u0915\u093e \u092c\u0949\u0921\u0940 \u092e\u093e\u0938 \u0907\u0902\u0921\u0947\u0915\u094d\u0938 \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0938\u092e\u091d\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0905\u0939\u093e \u0928\u094b\u091f \u0964 \u091c\u0930\u094d\u0928\u0932\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5037534\/\" target=\"_blank\" rel=\"noreferrer noopener\"><em>\u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902<\/em>\u092e\u0947\u0902 \u0938\u093f\u0924\u0902\u092c\u0930 \u0968\u0966\u0967\u096c \u092e\u0947\u0902 \u092a\u094d\u0930\u0915\u093e\u0936\u093f\u0924<\/a>\u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930, \u091c\u094b \u0935\u092f\u0938\u094d\u0915\u094b\u0902 \u0915\u094b \u0926\u0947\u0916\u093e \u091c\u094b \u092a\u094d\u0930\u0915\u093e\u0930 2 \u092e\u0927\u0941\u092e\u0947\u0939 \u0939\u0948, \u091c\u0908 \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e, \u0930\u0915\u094d\u0924 \u0932\u093f\u092a\u093f\u0921 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0940, \u0914\u0930 \u0935\u091c\u0928 \u090f\u0915 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923 \u0938\u092e\u0942\u0939 \u0939\u0948 \u0915\u093f \u090f\u0915 \u0938\u094d\u0935\u0938\u094d\u0925 \u0906\u0939\u093e\u0930 \u0916\u093e\u092f\u093e, \u0932\u0947\u0915\u093f\u0928 \u0915\u094b\u0908 \u091c\u0908 \u0938\u0947 \u092c\u0947\u0939\u0924\u0930 \u0939\u0948 \u0964 Snyder\u00a0<a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1038\/oby.2011.171\" target=\"_blank\" rel=\"noreferrer noopener\">\u0905\u0928\u0941\u0938\u0902\u0927\u093e\u0928<\/a>\u00a0\u0915\u0947 \u0932\u093f\u090f \u0905\u0902\u0915 \u0939\u0948 \u0915\u093f \u091c\u0940\u0935\u0928 \u0936\u0948\u0932\u0940 \u0915\u093e\u0930\u0915\u094b\u0902 \u0915\u0940 \u090f\u0915 \u0915\u093f\u0938\u094d\u092e \u0939\u0948 \u0915\u093f \u0906\u0902\u0924 \u0935\u0938\u093e \u092e\u0947\u0902 \u0915\u092e\u0940 \u0915\u0947 \u0932\u093f\u090f \u0928\u0947\u0924\u0943\u0924\u094d\u0935 \u0914\u0930 \u0935\u0930\u094d\u0937\u094b\u0902 \u092e\u0947\u0902 \u0907\u0938\u0915\u0947 \u0938\u0902\u091a\u092f \u0915\u094b \u0930\u094b\u0915\u093e: &#8220;\u0935\u0947 \u0918\u0941\u0932\u0928\u0936\u0940\u0932 \u092b\u093e\u0907\u092c\u0930 \u092a\u093e\u092f\u093e \u0938\u092c\u0938\u0947 \u092c\u0921\u093c\u0940 \u091a\u0940\u091c\u0947\u0902 \u0939\u0948 \u091c\u094b \u0907\u0938 \u0915\u094d\u0937\u0947\u0924\u094d\u0930 \u092e\u0947\u0902 \u0935\u0938\u093e \u092d\u0902\u0921\u093e\u0930 \u092c\u093e\u0939\u0930 \u0938\u094d\u092a\u0937\u094d\u091f \u092e\u0926\u0926 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0925\u093e,&#8221; \u0935\u0939 \u0915\u0939\u0924\u0940 \u0939\u0948\u0902 \u0964<\/p>\n<h2>6.\u00a0<strong>\u091c\u0908 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0938\u0915\u094d\u0930\u093f\u092f \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0907\u0938\u0915\u0940 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902<\/strong><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/foodtolive.com\/healthy-blog\/wp-content\/uploads\/sites\/3\/2018\/05\/Oats-helps-in-boosting-immunity.jpg\" alt=\"\" \/><\/figure>\n<p>\u0939\u0941\u0932\u094d\u091f\u093f\u0928 \u0915\u0939\u0924\u0947 \u0939\u0948\u0902, \u091c\u092c \u0906\u092a \u0938\u0941\u092c\u0939 \u090f\u0915 \u0915\u091f\u094b\u0930\u0947 \u0924\u0915 \u092a\u0947\u091f \u0932\u0947\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a \u092c\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928, \u092a\u094d\u0932\u0938 \u092e\u0948\u0917\u0928\u0940\u091c, \u0906\u092f\u0930\u0928, \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0914\u0930 \u091c\u093f\u0902\u0915 \u0938\u0939\u093f\u0924 \u0916\u0928\u093f\u091c\u094b\u0902 \u0915\u0940 \u0938\u0947\u0935\u093e \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902 \u0964 \u0909\u0926\u093e\u0939\u0930\u0923 \u0915\u0947 \u0932\u093f\u090f,\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/785462\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">1 \u0915\u092a \u092a\u0915\u0947 \u0939\u0941\u090f \u091c\u0908<\/a>\u00a0\u092e\u0947\u0902 \u0932\u0917\u092d\u0917 2 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e (\u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e) \u0932\u094b\u0939\u093e \u0939\u094b\u0924\u093e \u0939\u0948, \u092f\u093e \u0906\u092a\u0915\u0947 \u0921\u0940\u0935\u0940 \u0915\u093e 11 \u092a\u094d\u0930\u0924\u093f\u0936\u0924 \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u091c\u0948\u0938\u093e \u0915\u093f\u00a0<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Iron-Consumer\/\" target=\"_blank\" rel=\"noreferrer noopener\">NIH<\/a>\u00a0\u092c\u0924\u093e\u0924\u0947 \u0939\u0948\u0902, \u0932\u094b\u0939\u093e \u0936\u0930\u0940\u0930 \u0915\u094b \u0938\u0915\u094d\u0930\u093f\u092f \u0915\u0930\u0924\u093e \u0939\u0948 \u0914\u0930 \u0906\u092a\u0915\u0947 \u092b\u0947\u092b\u0921\u093c\u094b\u0902 \u0938\u0947 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u0911\u0915\u094d\u0938\u0940\u091c\u0928 \u0932\u0947 \u091c\u093e\u0928\u0947 \u0915\u0940 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e \u0915\u094b \u091f\u094d\u0930\u093f\u0917\u0930 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u091c\u0908 \u092d\u0940 \u0967.\u096b \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u091c\u0938\u094d\u0924\u093e, \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u0938\u092e\u093e\u0930\u094b\u0939 \u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902,\u00a0<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Zinc-HealthProfessional\/\" target=\"_blank\" rel=\"noreferrer noopener\">NIH<\/a>\u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930, \u091c\u094b \u0905\u092a\u0928\u0947 \u0926\u0948\u0928\u093f\u0915 \u091c\u0930\u0942\u0930\u0924 \u0915\u093e 14 \u092a\u094d\u0930\u0924\u093f\u0936\u0924 \u0939\u0948 \u0964<\/p>\n<h2><strong>7. \u091c\u0908 \u0930\u094b\u0917 \u0915\u0947 \u0916\u093f\u0932\u093e\u092b \u0915\u0940 \u0930\u0915\u094d\u0937\u093e \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0915\u0947 \u0938\u093e\u0925 \u092a\u0948\u0915 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948<\/strong><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i1.wp.com\/www.eatthis.com\/wp-content\/uploads\/2020\/10\/man-eating-oatmeal.jpg?fit=1200%2C879&amp;ssl=1\" alt=\"\" \/><\/figure>\n<p>\u0905\u0915\u094d\u0938\u0930, \u0906\u092a \u0930\u094b\u0917 \u0938\u0947 \u0932\u0921\u093c\u0928\u0947 \u0935\u093e\u0932\u0947 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0915\u0940 \u092a\u0947\u0936\u0915\u0936 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0947 \u092b\u0932\u094b\u0902 \u0914\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0938\u094b\u091a\u0924\u0947 \u0939\u0948\u0902, \u0932\u0947\u0915\u093f\u0928 \u0926\u0932\u093f\u092f\u093e \u0915\u093e \u0906\u092a\u0915\u093e \u0915\u091f\u094b\u0930\u093e \u0909\u0928\u0915\u0947 \u0938\u093e\u0925 \u092d\u0940 \u092d\u0930\u093e \u0939\u0941\u0906 \u0939\u0948\u0964 \u0939\u0941\u0932\u094d\u091f\u093f\u0928 \u092c\u0924\u093e\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u0913\u091f\u094d\u0938 \u092e\u0947\u0902 \u090f\u0935\u0947\u0902\u0925\u0930\u093e\u092e\u093e\u0907\u0921 \u0928\u093e\u092e\u0915 \u090f\u0915 \u0935\u093f\u0936\u093f\u0937\u094d\u091f \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0939\u094b\u0924\u093e \u0939\u0948\u0964\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6770293\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0907\u0902\u091f\u0930\u0928\u0947\u0936\u0928\u0932 \u091c\u0930\u094d\u0928\u0932 \u0911\u092b\u00a0<em>\u092e\u0949\u0932\u093f\u0915\u094d\u092f\u0942\u0932\u0930 \u0938\u093e\u0907\u0902\u0938\u0947\u091c<\/em><\/a>\u092e\u0947\u0902 \u0938\u093f\u0924\u0902\u092c\u0930 2019 \u092e\u0947\u0902 \u092a\u094d\u0930\u0915\u093e\u0936\u093f\u0924 \u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930, \u092f\u0939 \u091c\u0908 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u090f\u0915 \u0939\u094b\u0928\u0939\u093e\u0930 \u0915\u0948\u0902\u0938\u0930 \u0938\u0947\u0928\u093e\u0928\u0940 \u0939\u0948 &#8211; \u0939\u093e\u0932\u093e\u0902\u0915\u093f \u0905\u0927\u093f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u0948\u0964 \u0932\u0947\u0915\u093f\u0928 \u0915\u094d\u092f\u093e \u0924\u0941\u092e \u0938\u091a \u092e\u0947\u0902 \u090f\u0915 \u091a\u092e\u094d\u092e\u091a \u0939\u0921\u093c\u092a\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0914\u0930 \u0915\u093e\u0930\u0923 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0939\u0948?<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>\u0915\u094c\u0928 \u091c\u093e\u0928\u0924\u093e \u0925\u093e \u0915\u093f \u0907\u0938 \u091c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u0938\u093e\u0928 \u0928\u093e\u0936\u094d\u0924\u0947 \u0915\u093e \u090f\u0915 \u0915\u091f\u094b\u0930\u093e \u0905\u092a\u0928\u0947 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0915\u092e \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":9328,"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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