{"id":1418,"date":"2021-08-25T15:44:53","date_gmt":"2021-08-25T12:44:53","guid":{"rendered":"https:\/\/vf0.me\/home\/?p=1418"},"modified":"2021-08-25T15:44:53","modified_gmt":"2021-08-25T12:44:53","slug":"%d8%a3%d8%b7%d8%b9%d9%85%d8%a9-%d8%b5%d8%ad%d9%8a%d8%a9-%d8%ba%d9%86%d9%8a%d8%a9-%d8%a8%d8%a7%d9%84%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86","status":"publish","type":"post","link":"https:\/\/vf0.me\/home\/%d8%a3%d8%b7%d8%b9%d9%85%d8%a9-%d8%b5%d8%ad%d9%8a%d8%a9-%d8%ba%d9%86%d9%8a%d8%a9-%d8%a8%d8%a7%d9%84%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86\/","title":{"rendered":"\u0623\u0637\u0639\u0645\u0629 \u0635\u062d\u064a\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646"},"content":{"rendered":"<h4>\u0646\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0645\u0627 \u064a\u0642\u062f\u0645\u0647 \u0645\u0646 \u0641\u0648\u0627\u0626\u062f \u0639\u062f\u064a\u062f\u0629 \u0644\u0644\u062c\u0633\u0645\u060c \u0648\u0644\u0630\u0644\u0643 \u0644\u0627 \u0628\u062f\u0651 \u0645\u0646 \u0623\u0646 \u062a\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0623\u0637\u0639\u0645\u0629 \u0635\u062d\u064a\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/h4>\n<h4>\u064a\u0639\u062a\u0642\u062f \u0627\u0644\u0643\u062b\u064a\u0631\u0648\u0646 \u0623\u0646 \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621\u00a0\u0647\u064a \u0627\u0644\u0645\u0635\u062f\u0631 \u0627\u0644\u0623\u0648\u0644 \u0648\u0627\u0644\u0623\u0633\u0627\u0633 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646 (Protein)\u060c \u0648\u0644\u0643\u0646 \u0641\u064a \u0627\u0644\u062d\u0642\u064a\u0642\u0629 \u064a\u0648\u062c\u062f \u0628\u0639\u0636 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u0627\u0644\u0628\u062f\u064a\u0644\u0629 \u0644\u0644\u0644\u062d\u0648\u0645\u060c \u0648\u062a\u0639\u062f \u0647\u0630\u0647 \u0623\u0637\u0639\u0645\u0629 \u0635\u062d\u064a\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0642\u062f \u062a\u0643\u0648\u0646 \u0627\u0644\u0623\u0643\u062b\u0631 \u0641\u0627\u0626\u062f\u0629 \u0644\u0644\u0635\u062d\u0629.<\/h4>\n<h4>\u0625\u0644\u064a\u0643 \u0642\u0627\u0626\u0645\u0629 \u0628\u0623\u0637\u0639\u0645\u0629 \u0635\u062d\u064a\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0645\u0627 \u064a\u0623\u062a\u064a:<\/h4>\n<h4>\u0623\u0637\u0639\u0645\u0629 \u0635\u062d\u064a\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/h4>\n<h4>\u0633\u0646\u0642\u062f\u0645 \u0644\u0643\u0645 \u0641\u064a \u0645\u0627 \u064a\u0623\u062a\u064a \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0623\u0637\u0639\u0645\u0629 \u0635\u062d\u064a\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646:<\/h4>\n<p>&nbsp;<\/p>\n<h4><span style=\"color: #3366ff;\">1. \u0627\u0644\u0639\u062f\u0633 (Lentil)<\/span><\/h4>\n<h4>\u064a\u062d\u062a\u0648\u064a \u0646\u0635\u0641 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0639\u062f\u0633 \u0639\u0644\u0649 12 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0643\u0645\u0627 \u0623\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a\u0647 \u0642\u0644\u064a\u0644\u0629 \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647 \u0637\u0639\u0627\u0645 \u0645\u0641\u064a\u062f \u0648\u0635\u062d\u064a \u0644\u0644\u063a\u0627\u064a\u0629.<\/h4>\n<h4>\u0648\u0645\u0646 \u0645\u0645\u064a\u0632\u0627\u062a \u0627\u0644\u0639\u062f\u0633\u00a0\u0623\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062e\u0641\u064a\u0636 \u0646\u0633\u0628\u0629 \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0641\u064a \u0627\u0644\u062f\u0645\u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u062a\u0642\u0644\u064a\u0644 \u0641\u0631\u0635 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0634\u0631\u0627\u064a\u064a\u0646.<\/h4>\n<p>&nbsp;<\/p>\n<h4><span style=\"color: #3366ff;\">2. \u0627\u0644\u062d\u0645\u0635 (Chickpea)<\/span><\/h4>\n<h4>\u064a\u062d\u062a\u0648\u064a \u0643\u0644 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u062d\u0645\u0635 \u0639\u0644\u0649 11 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0648\u064a\u062a\u0645\u064a\u0632 \u0628\u0623\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0634\u0628\u0639 \u062f\u0648\u0646 \u062d\u062f\u0648\u062b \u0632\u064a\u0627\u062f\u0629 \u0641\u064a \u0627\u0644\u0648\u0632\u0646.<\/h4>\n<h4>\u0648\u064a\u0645\u0643\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062d\u0645\u0635\u00a0\u0645\u0646 \u062e\u0644\u0627\u0644 \u0633\u0644\u0642\u0647\u060c \u0648\u0625\u0636\u0627\u0641\u0629 \u0628\u0639\u0636 \u0627\u0644\u0628\u0647\u0627\u0631\u0627\u062a \u0648\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0627\u0644\u062d\u0627\u0645\u0636 \u0639\u0644\u064a\u0647.<\/h4>\n<p>&nbsp;<\/p>\n<h4><span style=\"color: #3366ff;\">3. \u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a (Peanut butter)<\/span><\/h4>\n<h4>\u062a\u0635\u0644 \u0646\u0633\u0628\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0635\u062d\u064a \u0641\u064a \u0643\u0648\u0628 \u0645\u0646 \u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a\u00a0\u0625\u0644\u0649 28 \u063a\u0631\u0627\u0645 \u062a\u0642\u0631\u064a\u0628\u064b\u0627\u060c \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u062a\u062a\u0645\u062a\u0639 \u0628\u0627\u0644\u0645\u0630\u0627\u0642 \u0627\u0644\u0634\u0647\u064a \u0648\u0627\u0644\u0645\u062d\u0628\u0628 \u0644\u0644\u0623\u0637\u0641\u0627\u0644 \u0648\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646.<\/h4>\n<h4>\u062a\u062a\u0645\u064a\u0632 \u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u0628\u0623\u0646\u0647\u0627 \u062a\u0642\u0644\u0644 \u0627\u0644\u0634\u0647\u064a\u0629\u060c \u0648\u0644\u0643\u0646\u0647\u0627 \u0642\u062f \u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0641\u064a \u062d\u0627\u0644\u0629 \u0627\u0644\u0625\u0643\u062b\u0627\u0631 \u0645\u0646 \u062a\u0646\u0627\u0648\u0644\u0647\u0627.<\/h4>\n<p>&nbsp;<\/p>\n<h4><span style=\"color: #3366ff;\">4. \u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627\u0621 (Bean)<\/span><\/h4>\n<h4>\u0633\u0648\u0627\u0621 \u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0627\u0644\u0628\u064a\u0636\u0627\u0621 \u0623\u0648 \u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627\u0621 \u0627\u0644\u0633\u0648\u062f\u0627\u0621\u00a0\u0641\u0643\u0644\u0627\u0647\u0645\u0627 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0645\u062a\u0642\u0627\u0631\u0628\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0648\u0647\u064a \u062d\u0648\u0627\u0644\u064a 7 \u063a\u0631\u0627\u0645 \u0644\u0644\u0643\u0648\u0628 \u0627\u0644\u0648\u0627\u062d\u062f\u060c \u0643\u0645\u0627 \u0623\u0646 \u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0647\u0627\u0645\u0629 \u0644\u0635\u062d\u0629 \u0627\u0644\u062c\u0633\u0645.<\/h4>\n<h4>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0643\u0648\u0646\u0647\u0627 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u0647\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643 (Folic acid)\u060c \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645\u060c \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u06286.<\/h4>\n<p>&nbsp;<\/p>\n<h4><span style=\"color: #3366ff;\">5. \u0641\u0648\u0644 \u0627\u0644\u0635\u0648\u064a\u0627 (Soybean)<\/span><\/h4>\n<h4>\u064a\u0639\u062f \u0641\u0648\u0644 \u0627\u0644\u0635\u0648\u064a\u0627 \u0645\u0646 \u0623\u0647\u0645 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u062d\u064a\u062b \u0623\u0646 \u0627\u0644\u0643\u0648\u0628 \u0627\u0644\u0648\u0627\u062d\u062f \u0627\u0644\u0645\u0633\u0644\u0648\u0642 \u063a\u0646\u064a \u0628\u0640\u0645\u0642\u062f\u0627\u0631 18 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0648\u0644\u0643\u0646 \u064a\u0646\u0635\u062d \u0628\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0646\u0648\u0639 \u0627\u0644\u0639\u0636\u0648\u064a \u0645\u0646\u0647.<\/h4>\n<h4>\u0648\u062a\u062c\u062f\u0631 \u0627\u0644\u0625\u0634\u0627\u0631\u0629 \u0625\u0644\u0649 \u0623\u0646 100\u063a\u0631\u0627\u0645 \u0645\u0646 \u0641\u0648\u0644 \u0627\u0644\u0635\u0648\u064a\u0627 \u0627\u0644\u0645\u0637\u0628\u0648\u062e\u0629 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u0631\u0626\u064a\u0633\u0629 \u0627\u0644\u0627\u062a\u064a\u0629 \u0623\u064a\u0636\u064b\u0627:<\/h4>\n<table style=\"font-weight: 300;\">\n<tbody>\n<tr>\n<td>\n<h4>\u0627\u0644\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u063a\u0630\u0627\u0626\u064a<\/h4>\n<\/td>\n<td>\n<h4>\u0627\u0644\u0643\u0645\u064a\u0629<\/h4>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<h4>\u0627\u0644\u0637\u0627\u0642\u0629<\/h4>\n<\/td>\n<td>\n<h4>217 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/h4>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<h4>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a<\/h4>\n<\/td>\n<td>\n<h4>17\u063a\u0631\u0627\u0645<\/h4>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<h4>\u0627\u0644\u062f\u0647\u0648\u0646 (Fats)<\/h4>\n<\/td>\n<td>\n<h4>15\u063a\u0631\u0627\u0645<\/h4>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<h4>\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629<\/h4>\n<\/td>\n<td>\n<h4>5.6 \u063a\u0631\u0627\u0645<\/h4>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<h4>\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/h4>\n<\/td>\n<td>\n<h4>7.7 \u063a\u0631\u0627\u0645<\/h4>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<h4>\u0627\u0644\u062d\u062f\u064a\u062f<\/h4>\n<\/td>\n<td>\n<h4>4.8 \u0645\u0644\u064a\u063a\u0631\u0627\u0645<\/h4>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h4><\/h4>\n<h4><span style=\"color: #3366ff;\">6.\u00a0\u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627 (Chia seed)<\/span><\/h4>\n<h4>\u062a\u0639\u062f \u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627\u0621\u00a0\u0645\u0646 \u0623\u0628\u0631\u0632 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u062d\u064a\u062b \u062a\u062d\u062a\u0648\u064a \u0627\u0644\u0645\u0644\u0639\u0642\u0629 \u0627\u0644\u0643\u0628\u064a\u0631\u0629 \u0645\u0646\u0647\u0627 \u0639\u0644\u0649 3 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/h4>\n<h4>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u062a\u062d\u062a\u0648\u064a \u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627 \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0623\u0648\u0645\u064a\u063a\u0627 3 (Omega 3) \u0627\u0644\u0645\u0647\u0645\u0629 \u0644\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062d\u0631\u0642 \u062f\u0647\u0648\u0646 \u0627\u0644\u062c\u0633\u0645.<\/h4>\n<p>&nbsp;<\/p>\n<h4><span style=\"color: #3366ff;\">7. \u0633\u0645\u0643 \u0627\u0644\u062a\u0648\u0646\u0629 (Tuna fish)<\/span><\/h4>\n<h4>\u0639\u0627\u062f\u0629\u064b \u0645\u0627 \u064a\u0648\u0635\u064a \u0623\u0637\u0628\u0627\u0621 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0628\u062a\u0646\u0627\u0648\u0644 \u0633\u0645\u0643 \u0627\u0644\u062a\u0648\u0646\u0629\u00a0\u0627\u0644\u0645\u0641\u064a\u062f \u0644\u0644\u062c\u0633\u0645\u060c \u0648\u0627\u0644\u0630\u064a \u064a\u062a\u0646\u0627\u0633\u0628 \u0645\u0639 \u0627\u0644\u062d\u0645\u064a\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u064a\u0639\u0637\u064a \u0627\u0644\u062c\u0633\u0645 \u0641\u0627\u0626\u062f\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0639 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0642\u0644\u064a\u0644\u0629.<\/h4>\n<h4>\u0648\u064a\u062d\u062a\u0648\u064a \u0643\u0648\u0628 \u0627\u0644\u062a\u0648\u0646\u0629 \u0639\u0644\u0649 \u062d\u0648\u0627\u0644\u064a 39 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0648179 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u062d\u0627\u0644\u0629 \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0646\u0648\u0639 \u0627\u0644\u062e\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u0632\u064a\u0648\u062a.<\/h4>\n<h4>\u0643\u0630\u0644\u0643 \u062a\u062a\u0648\u0641\u0631 \u0646\u0633\u0628\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0633\u0645\u0643 \u0627\u0644\u0633\u0644\u0645\u0648\u0646\u060c \u0625\u0630 \u064a\u062d\u062a\u0648\u064a \u0643\u0644 100 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0633\u0627\u0644\u0645\u0648\u0646 \u0639\u0644\u0649 25 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/h4>\n<p>&nbsp;<\/p>\n<h4><span style=\"color: #3366ff;\">8. \u0627\u0644\u0628\u064a\u0636 (Eggs)<\/span><\/h4>\n<h4>\u064a\u0639\u062f \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0627\u0644\u062c\u064a\u062f\u0629 \u0644\u0646\u0645\u0648 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0639\u0638\u0627\u0645\u060c \u0648\u064a\u0646\u0635\u062d \u0623\u0646 \u064a\u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0628\u0627\u0646\u062a\u0638\u0627\u0645\u060c \u0643\u0645\u0627 \u0623\u0646 \u0643\u0644 \u0628\u064a\u0636\u0629 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 6 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u064878 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629.<\/h4>\n<h4>\u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u064a\u0636 \u064a\u0645\u062a\u0627\u0632 \u0628\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u0636\u0631\u0648\u0631\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649.<\/h4>\n<p>&nbsp;<\/p>\n<h4><span style=\"color: #3366ff;\">9. \u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a (Broccoli)<\/span><\/h4>\n<h4>\u064a\u0639\u062f \u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a\u00a0\u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u0645\u0641\u064a\u062f\u0629 \u0644\u0644\u062c\u0633\u0645 \u0623\u0647\u0645\u0647\u0627 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0635\u062d\u064a\u060c \u062d\u064a\u062b \u064a\u062d\u062a\u0648\u064a \u0643\u0648\u0628 \u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a \u0627\u0644\u0645\u0642\u0637\u0639 \u0639\u0644\u0649 \u062d\u0648\u0627\u0644\u064a 3 \u063a\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0648\u0643\u0630\u0644\u0643 \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a.<\/h4>\n<h4>\u0648\u0645\u0627 \u064a\u0645\u064a\u0632 \u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a \u0639\u0646 \u063a\u064a\u0631\u0647 \u0645\u0646 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0648\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0623\u0646\u0647 \u064a\u0635\u0646\u0641 \u0636\u0645\u0646 \u0642\u0627\u0626\u0645\u0629 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0630\u0627\u062a \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u0639\u062f\u064a\u062f\u0629.<\/h4>\n<p>&nbsp;<\/p>\n<h4><span style=\"color: #3366ff;\">10. \u0627\u0644\u0644\u0648\u0632 (Almonds)<\/span><\/h4>\n<h4>\u062a\u0639\u062f \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u0645\u0644 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u062e\u0627\u0635\u0629\u064b \u0644\u0644\u0642\u0644\u0628\u060c \u0623\u0645\u0627 \u0639\u0646 \u0646\u0633\u0628\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0641\u0645\u0648\u062c\u0648\u062f\u0629 \u0628\u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u0627\u0644\u0644\u0648\u0632\u060c \u062d\u064a\u062b \u062a\u0642\u062f\u0631 \u0628\u062d\u0648\u0627\u0644\u064a 3 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a 15 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0644\u0648\u0632.<\/h4>\n<p>&nbsp;<\/p>\n<h4><span style=\"color: #3366ff;\">11. \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646 (Dairy products)<\/span><\/h4>\n<h4>\u064a\u0641\u0636\u0644 \u0627\u062e\u062a\u064a\u0627\u0631 \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0642\u0644\u064a\u0644\u0629 \u0627\u0644\u062f\u0633\u0645\u060c \u0645\u0646\u0647\u0627: \u0627\u0644\u0632\u0628\u0627\u062f\u064a\u060c \u0623\u0648 \u0627\u0644\u062d\u0644\u064a\u0628\u060c \u0623\u0648 \u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0642\u0631\u064a\u0634 \u0644\u062a\u0643\u0648\u0646 \u0648\u062c\u0628\u0629 \u0635\u062d\u064a\u0629 \u0648\u0645\u0641\u064a\u062f\u0629 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a.<\/h4>\n<h4>\u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0628\u0629 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u062e\u0627\u0644\u064a \u0627\u0644\u062f\u0633\u0645 \u0639\u0644\u0649 6 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064824 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0643\u0645\u0627 \u0623\u0646 \u0646\u0641\u0633 \u0627\u0644\u0643\u0645\u064a\u0629 \u0645\u0646 \u0627\u0644\u0644\u0628\u0646\u0629 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 15 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064860 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0623\u0645\u0627 \u0643\u0644 200 \u0645\u0644\u064a\u0644\u062a\u0631 \u0645\u0646\u00a0\u062d\u0644\u064a\u0628 \u0627\u0644\u0628\u0642\u0631\u00a0\u0645\u0646\u0632\u0648\u0639 \u0627\u0644\u062f\u0633\u0645 \u063a\u0646\u064a \u0628\u0640\u0645\u0642\u062f\u0627\u0631 8 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0639 32 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u062a\u0642\u0631\u064a\u0628\u064b\u0627.<\/h4>\n<h4>\u0648\u062a\u0639\u062f \u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0642\u0631\u064a\u0634 \u0645\u0646 \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0642\u0644\u064a\u0644\u0629 \u0627\u0644\u062f\u0633\u0645\u060c \u062d\u064a\u062b \u064a\u0648\u062c\u062f \u0641\u064a \u0643\u0644 \u0646\u0635\u0641 \u0643\u0648\u0628 \u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0642\u0631\u064a\u0634 13 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064852 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u062a\u0642\u0631\u064a\u0628\u064b\u0627.<\/h4>\n<h4>\u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u064a\u0648\u0645\u064a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/h4>\n<h4>\u0628\u0639\u062f \u0645\u0639\u0631\u0641\u062a\u0643 \u0628\u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0623\u0637\u0639\u0645\u0629 \u0635\u062d\u064a\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0625\u0644\u064a\u0643 \u0627\u0644\u0643\u0645\u064a\u0629 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627 \u0645\u0646 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u064a\u0648\u0645\u064a \u0641\u064a \u0645\u0627 \u064a\u0623\u062a\u064a:<\/h4>\n<ul style=\"font-weight: 300;\">\n<li>\n<h4><strong style=\"font-weight: 400;\">\u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0645\u0627 \u0628\u064a\u0646 9-13 \u0639\u0627\u0645:<\/strong>\u00a034 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/h4>\n<\/li>\n<li>\n<h4><strong style=\"font-weight: 400;\">\u0627\u0644\u0646\u0633\u0627\u0621:\u00a0<\/strong>46\u00a0\u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/h4>\n<\/li>\n<li>\n<h4><strong style=\"font-weight: 400;\">\u0627\u0644\u0631\u062c\u0627\u0644:\u00a0<\/strong>56\u00a0\u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/h4>\n<\/li>\n<\/ul>\n<h4><\/h4>\n<p>\u0627\u0644\u0645\u0635\u062f\u0631 \/\u0648\u064a\u0628 \u0637\u0628<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0646\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0645\u0627 \u064a\u0642\u062f\u0645\u0647 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