{"id":6966,"date":"2023-12-30T12:41:16","date_gmt":"2023-12-30T12:41:16","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6966"},"modified":"2023-12-30T12:41:22","modified_gmt":"2023-12-30T12:41:22","slug":"heres-how-you-can-add-these-5-vitamin-b12-foods-to-your-diet-this-winter","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ru\/heres-how-you-can-add-these-5-vitamin-b12-foods-to-your-diet-this-winter\/","title":{"rendered":"\u0412\u043e\u0442 \u043a\u0430\u043a \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u043e\u0431\u0430\u0432\u0438\u0442\u044c \u044d\u0442\u0438 5 \u043f\u0440\u043e\u0434\u0443\u043a\u0442\u043e\u0432 \u0441 \u0432\u0438\u0442\u0430\u043c\u0438\u043d\u043e\u043c B12 \u0432 \u0441\u0432\u043e\u0439 \u0440\u0430\u0446\u0438\u043e\u043d \u044d\u0442\u043e\u0439 \u0437\u0438\u043c\u043e\u0439"},"content":{"rendered":"<h5 class=\"wp-block-heading\">\u0412\u0438\u0442\u0430\u043c\u0438\u043d B12 \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c \u0434\u043b\u044f \u0444\u0443\u043d\u043a\u0446\u0438\u043e\u043d\u0438\u0440\u043e\u0432\u0430\u043d\u0438\u044f \u0447\u0435\u043b\u043e\u0432\u0435\u0447\u0435\u0441\u043a\u043e\u0433\u043e \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c\u0430. \u0412\u043e\u0442 \u043a\u0430\u043a \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u0432\u043a\u043b\u044e\u0447\u0438\u0442\u044c \u0435\u0433\u043e \u0432 \u0441\u0432\u043e\u0439 \u0435\u0436\u0435\u0434\u043d\u0435\u0432\u043d\u044b\u0439 \u0440\u0430\u0446\u0438\u043e\u043d.<\/h5> <p><img decoding=\"async\" src=\"https:\/\/c.ndtvimg.com\/2020-10\/1idl7s2_vitamin-b12_625x300_27_October_20.jpg\" alt=\"Here's How You Can Add These 5 Vitamin B12 Foods To Your Diet This Winter\" class=\"\"\/><\/p> <p><sub>Vitamin B12 cannot be produced in and by plants or animals independently.<\/sub>\u041e\u0441\u043d\u043e\u0432\u043d\u044b\u0435 \u043c\u043e\u043c\u0435\u043d\u0442\u044b<\/p> <ul class=\"wp-block-list\"><li>Vitamin B12 is crucial to the formation of red blood cells<\/li><li>Our body cannot produce vitamin B12 on its own<\/li><li>Here are 5 foods rich in vitamin B12 and how you can include it in diet<\/li><\/ul> <p>\u0421 \u0442\u043e\u043d\u043a\u0438\u043c \u0441\u043d\u0451\u043f\u043e\u043c \u0432 \u0432\u043e\u0437\u0434\u0443\u0445\u0435 \u043c\u044b \u0443\u0436\u0435 \u043c\u043e\u0436\u0435\u043c \u043f\u043e\u0447\u0443\u0432\u0441\u0442\u0432\u043e\u0432\u0430\u0442\u044c, \u0447\u0442\u043e \u0437\u0438\u043c\u043d\u0438\u0439 \u0441\u0435\u0437\u043e\u043d \u0443\u0436\u0435 \u043f\u043e\u0447\u0442\u0438 \u043d\u0430\u0441\u0442\u0443\u043f\u0438\u043b. \u041d\u043e \u0438 \u043f\u0440\u0435\u0436\u0434\u0435 \u0447\u0435\u043c \u0432\u044b \u043d\u0430\u0447\u043d\u0435\u0442\u0435 \u0434\u0443\u043c\u0430\u0442\u044c \u043e \u0434\u0435\u043a\u0430\u0434\u0435\u043d\u0442\u0441\u043a\u043e\u043c \u0433\u043e\u0440\u044f\u0447\u0435\u043c \u0448\u043e\u043a\u043e\u043b\u0430\u0434\u0435, \u0445\u0430\u043b\u0432\u0430\u0445 \u0438 \u0447\u0430\u0439, \u044d\u0442\u043e \u0442\u0430\u043a\u0436\u0435 \u0432\u0440\u0435\u043c\u044f \u0443\u043a\u0440\u0435\u043f\u0438\u0442\u044c \u043d\u0430\u0448 \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c, \u0447\u0442\u043e\u0431\u044b \u0434\u0435\u0440\u0436\u0430\u0442\u044c\u0441\u044f \u043f\u043e\u0434\u0430\u043b\u044c\u0448\u0435 \u043e\u0442 \u0438\u043d\u0444\u0435\u043a\u0446\u0438\u0439 \u0438\u0437-\u0437\u0430 \u0445\u043e\u043b\u043e\u0434\u043d\u043e\u0439, \u043e\u0445\u043b\u0430\u0436\u0434\u0430\u044e\u0449\u0435\u0439 \u043f\u043e\u0433\u043e\u0434\u044b. \u0417\u0434\u043e\u0440\u043e\u0432\u043e\u0435, \u043f\u043e\u0434\u0442\u044f\u043d\u0443\u0442\u043e\u0435 \u0442\u0435\u043b\u043e \u043f\u043e\u0437\u0432\u043e\u043b\u044f\u0435\u0442 \u043d\u0430\u043c \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e \u0444\u0443\u043d\u043a\u0446\u0438\u043e\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u043d\u0430 \u0435\u0436\u0435\u0434\u043d\u0435\u0432\u043d\u043e\u0439 \u043e\u0441\u043d\u043e\u0432\u0435, \u0438 \u0434\u043b\u044f \u044d\u0442\u043e\u0433\u043e \u043d\u0430\u043c \u043d\u0443\u0436\u043d\u043e \u043d\u0430\u043f\u043e\u043b\u043d\u0438\u0442\u044c \u0441\u0435\u0431\u044f \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u044b\u043c\u0438 \u0432\u0438\u0442\u0430\u043c\u0438\u043d\u0430\u043c\u0438 \u0438 \u043c\u0438\u043d\u0435\u0440\u0430\u043b\u0430\u043c\u0438. \u0414\u0435\u0444\u0438\u0446\u0438\u0442 \u043b\u044e\u0431\u043e\u0433\u043e \u0432\u0438\u0442\u0430\u043c\u0438\u043d\u0430 \u0438\u043b\u0438 \u043c\u0438\u043d\u0435\u0440\u0430\u043b\u0430 \u043c\u043e\u0436\u0435\u0442 \u043f\u0440\u0438\u0432\u0435\u0441\u0442\u0438 \u043a \u043c\u043d\u043e\u0436\u0435\u0441\u0442\u0432\u0443 \u0437\u0430\u0431\u043e\u043b\u0435\u0432\u0430\u043d\u0438\u0439 \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u044f.<br\/><\/p> <p>Vitamin B12&nbsp;is one of the most essential vitamins needed by our body. Alternatively known as cobalamin, the water-soluble vitamin B12 cannot be produced in and by plants or animals independently. The deficiency of this is thus, very common amongst vegans and vegetarian since there aren&#8217;t many vegetarian sources of vitamin B12. &#8220;Vitamin B12 is found mainly in the non-vegetarian diet as well as in milk and dairy products, which put vegetarians, especially the vegans at risk of being deficient. Those who follow vegetarianism or are vegan should make sure that they consult their medical expert and take multivitamins and B12 supplements on a regular basis&#8221;, says Dr Ritika Sammadar from Max Healthcare Saket in New Delhi.<\/p> <p>\u0412\u0438\u0442\u0430\u043c\u0438\u043d B12 \u0438\u0433\u0440\u0430\u0435\u0442 \u043a\u043b\u044e\u0447\u0435\u0432\u0443\u044e \u0440\u043e\u043b\u044c \u0432 \u043e\u0431\u0440\u0430\u0437\u043e\u0432\u0430\u043d\u0438\u0438 \u043a\u0440\u0430\u0441\u043d\u044b\u0445 \u043a\u0440\u043e\u0432\u044f\u043d\u044b\u0445 \u0442\u0435\u043b\u0435\u0446, \u0440\u0435\u0433\u0443\u043b\u0438\u0440\u0443\u044f \u043a\u043b\u0435\u0442\u043e\u0447\u043d\u044b\u0439 \u043c\u0435\u0442\u0430\u0431\u043e\u043b\u0438\u0437\u043c, \u0444\u043e\u0440\u043c\u0438\u0440\u043e\u0432\u0430\u043d\u0438\u0435 \u0414\u041d\u041a \u0438 \u0435\u0435 \u0441\u0438\u043d\u0442\u0435\u0437. \u0424\u0443\u043d\u043a\u0446\u0438\u043e\u043d\u0438\u0440\u043e\u0432\u0430\u043d\u0438\u0435 \u043d\u0430\u0448\u0435\u0433\u043e \u043c\u043e\u0437\u0433\u0430 \u0438 \u043d\u0435\u0440\u0432\u043d\u043e\u0439 \u0441\u0438\u0441\u0442\u0435\u043c\u044b \u0442\u0430\u043a\u0436\u0435 \u0441\u0438\u043b\u044c\u043d\u043e \u0437\u0430\u0432\u0438\u0441\u0438\u0442 \u043e\u0442 \u0432\u0438\u0442\u0430\u043c\u0438\u043d\u0430 B12. \u0418 \u043f\u043e\u0441\u043a\u043e\u043b\u044c\u043a\u0443 \u0447\u0435\u043b\u043e\u0432\u0435\u0447\u0435\u0441\u043a\u0438\u0439 \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c \u043d\u0435 \u0432\u044b\u0440\u0430\u0431\u0430\u0442\u044b\u0432\u0430\u0435\u0442 \u0432\u0438\u0442\u0430\u043c\u0438\u043d B 12 \u0441\u0430\u043c \u043f\u043e \u0441\u0435\u0431\u0435, \u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0442\u0441\u044f \u0432\u0430\u0436\u043d\u044b\u043c \u0438\u0441\u0442\u043e\u0447\u043d\u0438\u043a\u043e\u043c \u0432\u0438\u0442\u0430\u043c\u0438\u043d\u0430 \u0447\u0435\u0440\u0435\u0437 \u0441\u0432\u043e\u0439 \u0440\u0430\u0446\u0438\u043e\u043d. \u0412\u043e\u0442 5 \u0438\u0441\u0442\u043e\u0447\u043d\u0438\u043a\u043e\u0432 \u0432\u0438\u0442\u0430\u043c\u0438\u043d\u0430 B12, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u043c\u043e\u0436\u043d\u043e \u043f\u043e\u043b\u0443\u0447\u0438\u0442\u044c \u0438 \u043a\u0430\u043a \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u0432\u043a\u043b\u044e\u0447\u0438\u0442\u044c \u0435\u0433\u043e \u0432 \u0441\u0432\u043e\u0439 \u0440\u0430\u0446\u0438\u043e\u043d.<\/p> <h3 class=\"wp-block-heading\"><strong>1. \u041a\u0443\u0440\u0438\u0446\u0430<\/strong><\/h3> <p>\u041a\u0443\u0440\u0438\u0446\u0430 \u043d\u0435 \u0442\u043e\u043b\u044c\u043a\u043e \u0431\u043e\u0433\u0430\u0442\u0430 \u0431\u0435\u043b\u043a\u043e\u043c, \u043d\u043e \u0438 \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f \u0436\u0438\u0437\u043d\u0435\u043d\u043d\u043e \u0432\u0430\u0436\u043d\u044b\u043c \u0438\u0441\u0442\u043e\u0447\u043d\u0438\u043a\u043e\u043c \u0432\u0438\u0442\u0430\u043c\u0438\u043d\u0430 B12. \u0418 \u0441\u0430\u043c\u043e\u0435 \u043f\u0440\u0438\u044f\u0442\u043d\u043e\u0435 \u0442\u043e, \u0447\u0442\u043e \u043e\u043d \u043c\u043e\u0436\u0435\u0442 \u0431\u044b\u0442\u044c \u0447\u0440\u0435\u0437\u0432\u044b\u0447\u0430\u0439\u043d\u043e \u0441\u044b\u0442\u043d\u044b\u043c, \u043a\u043e\u0433\u0434\u0430 \u043f\u0440\u0438\u0433\u043e\u0442\u043e\u0432\u043b\u0435\u043d \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e. \u0412\u043e\u0442 \u0434\u0432\u0430 \u043f\u0440\u043e\u0441\u0442\u044b\u0445 \u0440\u0435\u0446\u0435\u043f\u0442\u0430 \u043a\u0443\u0440\u0438\u0446\u044b \u0431\u0435\u0437 \u0447\u0443\u0432\u0441\u0442\u0432\u0430 \u0432\u0438\u043d\u044b, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u043c\u043e\u0436\u043d\u043e \u043f\u043e\u043f\u0440\u043e\u0431\u043e\u0432\u0430\u0442\u044c \u0434\u043e\u043c\u0430:<\/p> <p><strong>\u041a\u0443\u0440\u0438\u0446\u0430 \u041c\u0430\u0441\u0430\u043b\u0430 \u0431\u0435\u0437 \u043c\u0430\u0441\u043b\u0430<\/strong><\/p> <p><strong>\u041a\u0443\u0440\u0438\u043d\u044b\u0439 \u0438 \u043a\u0443\u043a\u0443\u0440\u0443\u0437\u043d\u044b\u0439 \u0441\u0443\u043f<\/strong><\/p> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/c.ndtvimg.com\/2020-10\/l9nhjf4o_chicken-65_625x300_06_October_20.jpg\" alt=\"l9nhjf4o\"\/><\/figure> <p><sub><em>Chicken is one of the most popular meats around.<\/em><\/sub><\/p> <h3 class=\"wp-block-heading\"><strong>2. \u0421\u044b\u0440<\/strong><\/h3> <p>\u042d\u043c\u043c\u0435\u043d\u0442\u0430\u043b\u044c, \u0448\u0432\u0435\u0439\u0446\u0430\u0440\u0441\u043a\u0438\u0439 \u0438 \u0442\u0432\u043e\u0440\u043e\u0433 (\u043f\u0430\u043d\u0438\u0440) \u044f\u0432\u043b\u044f\u044e\u0442\u0441\u044f \u043e\u0434\u043d\u0438\u043c\u0438 \u0438\u0437 \u0433\u043b\u0430\u0432\u043d\u044b\u0445 \u0438\u0441\u0442\u043e\u0447\u043d\u0438\u043a\u043e\u0432 \u0432\u0438\u0442\u0430\u043c\u0438\u043d\u0430 B12, \u043a\u043e\u0433\u0434\u0430 \u0434\u0435\u043b\u043e \u0434\u043e\u0445\u043e\u0434\u0438\u0442 \u0434\u043e \u0432\u044b\u0431\u043e\u0440\u0430 \u0438\u0437 \u0441\u044b\u0440\u043e\u0432. \u041e\u043d \u043c\u043e\u0436\u0435\u0442 \u0431\u044b\u0442\u044c \u043e\u0442\u043b\u0438\u0447\u043d\u044b\u043c \u0438\u0441\u0442\u043e\u0447\u043d\u0438\u043a\u043e\u043c \u044d\u0442\u043e\u0433\u043e \u0432\u0438\u0442\u0430\u043c\u0438\u043d\u0430 \u0434\u043b\u044f \u0432\u0435\u0433\u0435\u0442\u0430\u0440\u0438\u0430\u043d\u0446\u0435\u0432. \u042d\u0442\u0438 \u043f\u0440\u043e\u0434\u0443\u043a\u0442\u044b \u043d\u0435 \u0442\u043e\u043b\u044c\u043a\u043e \u043b\u0435\u0433\u043a\u043e \u0434\u043e\u0441\u0442\u0443\u043f\u043d\u044b, \u043d\u043e \u0438 \u043c\u043e\u0433\u0443\u0442 \u043f\u043e\u0442\u0440\u0435\u0431\u043b\u044f\u0442\u044c\u0441\u044f \u043c\u043d\u043e\u0436\u0435\u0441\u0442\u0432\u043e\u043c \u0441\u043f\u043e\u0441\u043e\u0431\u043e\u0432 \u0432 \u043b\u044e\u0431\u043e\u0435 \u0432\u0440\u0435\u043c\u044f \u0441\u0443\u0442\u043e\u043a. \u0412\u043e\u0442 \u0434\u0432\u0430 \u0440\u0435\u0446\u0435\u043f\u0442\u0430, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u043c\u043e\u0436\u043d\u043e \u043f\u043e\u043f\u0440\u043e\u0431\u043e\u0432\u0430\u0442\u044c \u0441 \u043a\u0443\u0434\u0440\u044f\u0434\u044c\u044f\u043c\u0438 \u0441\u044b\u0440\u0430:<\/p> <p><strong>\u041f\u0430\u043d\u0438\u0440 \u0411\u0435\u0441\u0430\u043d \u0427\u0438\u043b\u0430<\/strong><\/p> <p><strong>\u0421\u044b\u0440\u043d\u044b\u0435 \u043f\u0430\u043b\u044c\u0446\u044b<\/strong><\/p> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/c.ndtvimg.com\/2020-01\/cng7h6p8_cheese_625x300_08_January_20.jpg\" alt=\"cng7h6p8\"\/><\/figure> <p><sub><em>Cheese can be a good vegetarian source of vitamin B12<\/em><\/sub><\/p> <h3 class=\"wp-block-heading\"><strong>3. \u041f\u0430\u0445\u0442\u0430<\/strong><\/h3> <p>\u041c\u043e\u043b\u043e\u0447\u043d\u044b\u0435 \u043f\u0440\u043e\u0434\u0443\u043a\u0442\u044b \u044f\u0432\u043b\u044f\u044e\u0442\u0441\u044f \u043e\u0442\u043b\u0438\u0447\u043d\u044b\u043c \u0438\u0441\u0442\u043e\u0447\u043d\u0438\u043a\u043e\u043c \u0432\u0438\u0442\u0430\u043c\u0438\u043d\u0430 B12. \u0415\u0449\u0435 \u043e\u0434\u0438\u043d \u043b\u0435\u0433\u043a\u0438\u0439 \u0432\u0435\u0433\u0435\u0442\u0430\u0440\u0438\u0430\u043d\u0441\u043a\u0438\u0439 \u0438\u0441\u0442\u043e\u0447\u043d\u0438\u043a, \u043f\u0430\u0445\u0442\u0430 \u043b\u0435\u0433\u043a\u0430\u044f \u0434\u043b\u044f \u0436\u0435\u043b\u0443\u0434\u043a\u0430 \u0438 \u043d\u0430\u043f\u043e\u043b\u043d\u0435\u043d\u043d\u0430\u044f \u043f\u043e\u043b\u044c\u0437\u043e\u0439 \u0434\u043b\u044f \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u044f, \u0432\u043a\u043b\u044e\u0447\u0430\u044f \u043f\u043e\u043c\u043e\u0449\u044c \u043f\u0438\u0449\u0435\u0432\u0430\u0440\u0435\u043d\u0438\u044e. \u041c\u043e\u0436\u043d\u043e \u043f\u0440\u0438\u0433\u043e\u0442\u043e\u0432\u0438\u0442\u044c \u043f\u0430\u0445\u0442\u0443 \u0432 \u0434\u043e\u043c\u0430\u0448\u043d\u0438\u0445 \u0443\u0441\u043b\u043e\u0432\u0438\u044f\u0445 \u0438\u043b\u0438 \u0434\u043e\u0441\u0442\u0430\u0442\u044c \u0435\u0435 \u0441 \u0440\u044b\u043d\u043a\u0430 \u0438 \u043f\u043e\u0442\u0440\u0435\u0431\u043b\u044f\u0442\u044c \u043d\u0430\u043f\u0440\u044f\u043c\u0443\u044e. \u0412\u043e\u0442 \u043f\u0440\u043e\u0441\u0442\u043e\u0439 \u0440\u0435\u0446\u0435\u043f\u0442 \u0441\u0430\u043c\u0431\u0430\u0440\u0430 \u0438\u0437 \u043f\u0430\u0445\u0442\u044b, \u043a\u043e\u0442\u043e\u0440\u044b\u0439 \u043c\u043e\u0436\u043d\u043e \u043f\u043e\u043f\u0440\u043e\u0431\u043e\u0432\u0430\u0442\u044c \u0438 \u0434\u043e\u043c\u0430.<br\/><\/p> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/c.ndtvimg.com\/2020-07\/l9iduel_buttermilk_625x300_14_July_20.jpg\" alt=\"l9iduel\"\/><\/figure> <p><sub><em>Buttermilk is light on the stomach.<\/em><\/sub><\/p> <h3 class=\"wp-block-heading\"><strong>4. \u041c\u043e\u0440\u0435\u043f\u0440\u043e\u0434\u0443\u043a\u0442\u044b<\/strong><\/h3> <p>\u0412\u0441\u044f \u0440\u044b\u0431\u0430 \u0438 \u043c\u043e\u043b\u043b\u044e\u0441\u043a\u0438, \u043a\u0430\u043a \u0438\u0437\u0432\u0435\u0441\u0442\u043d\u043e, \u044f\u0432\u043b\u044f\u044e\u0442\u0441\u044f \u043e\u0442\u043b\u0438\u0447\u043d\u044b\u043c\u0438 \u0438\u0441\u0442\u043e\u0447\u043d\u0438\u043a\u0430\u043c\u0438 \u0432\u0438\u0442\u0430\u043c\u0438\u043d\u0430 B12. \u0414\u0440\u0443\u0433\u0438\u0435 \u0432\u0430\u0440\u0438\u0430\u043d\u0442\u044b \u043c\u043e\u0440\u0435\u043f\u0440\u043e\u0434\u0443\u043a\u0442\u043e\u0432 \u0432\u043a\u043b\u044e\u0447\u0430\u044e\u0442 \u043c\u043e\u043b\u043b\u044e\u0441\u043a\u043e\u0432, \u043c\u0438\u0434\u0438\u0439, \u0441\u043a\u0443\u043c\u0431\u0440\u0438\u044e, \u0442\u0443\u043d\u0446\u0430, \u0441\u0430\u0440\u0434\u0438\u043d\u044b, \u0441\u0435\u043b\u044c\u0434\u044c \u0438 \u0434\u0440\u0443\u0433\u0443\u044e \u0440\u044b\u0431\u0443. \u0412\u043e\u0442 \u0434\u0432\u0430 \u0440\u0435\u0446\u0435\u043f\u0442\u0430 \u0440\u044b\u0431\u044b, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u043f\u043e\u043f\u0440\u043e\u0431\u043e\u0432\u0430\u0442\u044c \u0432 \u044d\u0442\u043e\u043c \u0437\u0438\u043c\u043d\u0435\u043c \u0441\u0435\u0437\u043e\u043d\u0435, \u0447\u0442\u043e\u0431\u044b \u043f\u043e\u043b\u0443\u0447\u0438\u0442\u044c \u043b\u0443\u0447\u0448\u0438\u0435 \u043f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u0430:<\/p> <p><strong>\u0420\u044b\u0431\u0430 \u041f\u0443\u043b\u0430\u043e<\/strong><\/p> <p><strong>\u0420\u044b\u0431\u0430 \u0421\u0430\u043b\u0430\u0442 \u0422\u0438\u043a\u043a\u0430<\/strong><\/p> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/c.ndtvimg.com\/2020-10\/kkvp9nmo_fatty-fish-_625x300_10_October_20.jpg\" alt=\"kkvp9nmo\"\/><\/figure> <p><sup><em>One can prepare fish in many ways.<\/em><\/sup><\/p> <h3 class=\"wp-block-heading\"><strong>5. \u042f\u0439\u0446\u043e<\/strong><\/h3> <p>\u041e\u0434\u0438\u043d \u0438\u0437 \u0441\u0430\u043c\u044b\u0445 \u0440\u0430\u0441\u043f\u0440\u043e\u0441\u0442\u0440\u0430\u043d\u0435\u043d\u043d\u044b\u0445 \u043f\u0440\u043e\u0434\u0443\u043a\u0442\u043e\u0432 \u0432\u043e\u043a\u0440\u0443\u0433, \u044f\u0439\u0446\u0430 \u043c\u043e\u0433\u0443\u0442 \u0431\u044b\u0442\u044c \u043e\u0442\u043b\u0438\u0447\u043d\u044b\u043c \u0434\u043e\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u0435\u043c \u043a \u0432\u0430\u0448\u0435\u043c\u0443 \u0435\u0436\u0435\u0434\u043d\u0435\u0432\u043d\u043e\u043c\u0443 \u0440\u0430\u0446\u0438\u043e\u043d\u0443. \u041e\u0441\u043e\u0431\u0435\u043d\u043d\u043e, \u0435\u0441\u043b\u0438 \u0432\u044b \u0432\u0435\u0433\u0435\u0442\u0430\u0440\u0438\u0430\u043d\u0435\u0446, \u043a\u043e\u0442\u043e\u0440\u044b\u0439 \u043d\u0435 \u043f\u0440\u043e\u0442\u0438\u0432 \u0435\u0441\u0442\u044c \u044f\u0439\u0446\u0430, \u044d\u0442\u043e \u043c\u043e\u0436\u0435\u0442 \u0431\u044b\u0442\u044c \u0438\u0434\u0435\u0430\u043b\u044c\u043d\u044b\u043c \u0432\u0430\u0440\u0438\u0430\u043d\u0442\u043e\u043c. \u0412\u0430\u0440\u0435\u043d\u044b\u0435 \u044f\u0439\u0446\u0430 \u043d\u0430 \u0437\u0430\u0432\u0442\u0440\u0430\u043a \u043a \u044f\u0438\u0447\u043d\u044b\u043c \u0441\u0430\u043b\u0430\u0442\u0430\u043c \u043d\u0430 \u043e\u0431\u0435\u0434, \u043c\u043e\u0436\u043d\u043e \u0434\u0430\u0436\u0435 \u0437\u0430\u043b\u0438\u0442\u044c \u0435\u0433\u043e \u0440\u0438\u0441\u043e\u043c \u0434\u043b\u044f \u043f\u0443\u043b\u0430\u043e:<\/p> <p><strong>\u042f\u0438\u0447\u043d\u044b\u0439 \u0436\u0430\u0440\u0435\u043d\u044b\u0439 \u0440\u0438\u0441<\/strong><br\/><strong>\u042f\u0438\u0447\u043d\u0438\u0446\u0430<\/strong><\/p> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/c.ndtvimg.com\/2020-10\/fd1d2jig_egg_625x300_22_October_20.jpg\" alt=\"fd1d2jig\"\/><\/figure> <p><sub><em>One can have eggs anytime from breakfast to lunch or dinner.<\/em><\/sub><\/p> ","protected":false},"excerpt":{"rendered":"<p>\u0412\u0438\u0442\u0430\u043c\u0438\u043d B12 \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c \u0434\u043b\u044f \u0444\u0443\u043d\u043a\u0446\u0438\u043e\u043d\u0438\u0440\u043e\u0432\u0430\u043d\u0438\u044f \u0447\u0435\u043b\u043e\u0432\u0435\u0447\u0435\u0441\u043a\u043e\u0433\u043e \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c\u0430. \u0412\u043e\u0442 \u043a\u0430\u043a \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u0432\u043a\u043b\u044e\u0447\u0438\u0442\u044c \u0435\u0433\u043e \u0432 \u0441\u0432\u043e\u0439 \u0435\u0436\u0435\u0434\u043d\u0435\u0432\u043d\u044b\u0439 \u0440\u0430\u0446\u0438\u043e\u043d. Vitamin B12 cannot [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6967,"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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