{"id":3918,"date":"2021-10-05T08:05:52","date_gmt":"2021-10-05T08:05:52","guid":{"rendered":"http:\/\/wikiyummies.com\/2021\/10\/05\/%d8%ad%d8%a8%d9%88%d8%a8-%d9%88%d8%af%d9%82%d9%8a%d9%82-%d8%a7%d9%84%d8%b4%d9%88%d9%81%d8%a7%d9%86-%d9%88%d8%a7%d9%84%d9%84%d9%8a%d8%a7%d9%82%d8%a9-%d8%a7%d9%84%d8%a8%d8%af%d9%86%d9%8a%d8%a9-%d9%88\/"},"modified":"2021-10-06T12:56:34","modified_gmt":"2021-10-06T12:56:34","slug":"%d8%ad%d8%a8%d9%88%d8%a8-%d9%88%d8%af%d9%82%d9%8a%d9%82-%d8%a7%d9%84%d8%b4%d9%88%d9%81%d8%a7%d9%86-%d9%88%d8%a7%d9%84%d9%84%d9%8a%d8%a7%d9%82%d8%a9-%d8%a7%d9%84%d8%a8%d8%af%d9%86%d9%8a%d8%a9-%d9%88","status":"publish","type":"post","link":"https:\/\/wikiyummies.com\/ar\/%d8%ad%d8%a8%d9%88%d8%a8-%d9%88%d8%af%d9%82%d9%8a%d9%82-%d8%a7%d9%84%d8%b4%d9%88%d9%81%d8%a7%d9%86-%d9%88%d8%a7%d9%84%d9%84%d9%8a%d8%a7%d9%82%d8%a9-%d8%a7%d9%84%d8%a8%d8%af%d9%86%d9%8a%d8%a9-%d9%88\/","title":{"rendered":"\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 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\u0644\u0643.<\/p>\n<p>\u0648\u0633\u0623\u062e\u0628\u0631\u0643 \u0644\u0645\u0627\u0630\u0627 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644.<\/p>\n<p>\u0644\u0643\u0646 \u0623\u0648\u062f \u0623\u0648\u0644\u0627\u064b \u0623\u0646 \u0623\u0648\u0636\u062d \u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0648\u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646.<\/p>\n<h1><strong>\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0645\u0642\u0627\u0628\u0644 \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646<\/strong><\/h1>\n<p>\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0639\u0628\u0627\u0631\u0629 \u0639\u0646 \u0634\u0648\u0641\u0627\u0646 \u0643\u0627\u0645\u0644 \u0627\u0644\u062d\u0628\u0648\u0628.\u00a0\u0641\u0647\u064a \u0623\u0633\u0637\u0648\u0627\u0646\u064a\u0629 \u0627\u0644\u0634\u0643\u0644 \u0648\u063a\u064a\u0631 \u0645\u0639\u0627\u0644\u062c\u0629 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\u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0647\u064a:<\/p>\n<ul>\n<li><a href=\"https:\/\/www.atsjournals.org\/doi\/full\/10.1164\/rccm.201705-0919ED\">\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/a>\u00a0(\u0623\u0647\u0645 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0625\u0635\u0644\u0627\u062d\u0647\u0627.)<\/li>\n<\/ul>\n<ul>\n<li>\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 (\u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0628\u0646\u0627\u0621 \u0643\u062a\u0644\u0629 \u0639\u0638\u0645\u064a\u0629 \u0642\u0648\u064a\u0629 \u060c \u0648\u064a\u0645\u0646\u0639\u00a0<a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/osteoporosis\/symptoms-causes\/syc-20351968\">\u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645<\/a>\u00a0\u060c \u0648\u0647\u0648 \u0645\u0633\u0624\u0648\u0644 \u0639\u0646\u00a0<a href=\"http:\/\/www.els.net\/WileyCDA\/ElsArticle\/refId-a0000674.html\">\u062a\u0642\u0644\u0635\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/a>\u00a0)<\/li>\n<\/ul>\n<ul>\n<li>\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 (\u0636\u0631\u0648\u0631\u064a \u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u00a0<a href=\"https:\/\/www.cochranelibrary.com\/cdsr\/doi\/10.1002\/14651858.CD009402.pub3\/full\">\u0648\u0645\u0646\u0639 \u0627\u0644\u062a\u0634\u0646\u062c\u0627\u062a<\/a>\u00a0\u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0641\u064a \u0631\u0648\u062a\u064a\u0646\u0643 \u0627\u0644\u064a\u0648\u0645\u064a)<\/li>\n<\/ul>\n<ul>\n<li><a href=\"https:\/\/rupress.org\/jgp\/article-pdf\/17\/5\/629\/1238200\/629.pdf\">\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645<\/a>\u00a0(\u0636\u0631\u0648\u0631\u064a \u0644\u062a\u0642\u0644\u0635 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062d\u0645\u0644 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u0644\u0639\u0636\u0644\u0627\u062a)<\/li>\n<\/ul>\n<ul>\n<li>\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a (\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u062a\u063a\u0630\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0648\u062a\u062f\u0639\u0645 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0625\u0635\u0644\u0627\u062d\u0647\u0627 \u0628\u0634\u0643\u0644 \u0641\u0639\u0627\u0644)<\/li>\n<\/ul>\n<ul>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3999603\/\">\u0627\u0644\u062d\u062f\u064a\u062f<\/a>\u00a0(\u064a\u0646\u0642\u0644 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fnins.2019.00165\/full\">\u00a0\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u062a\u0646\u0638\u0645 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062d\u062f\u064a\u062f<\/a>\u00a0\u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0644\u0623\u0646 \u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u062d\u062f\u064a\u062f \u0627\u0644\u0645\u0641\u0631\u0637 \u0633\u0627\u0645)<\/li>\n<\/ul>\n<ul>\n<li><a href=\"https:\/\/prolab.com\/glutamine-benefits-bodybuilding#:~:text=Glutamine%20for%20muscle%20growth%20is,can%20help%20eliminate%20the%20discomfort.\">\u0627\u0644\u062c\u0644\u0648\u062a\u0627\u0645\u064a\u0646<\/a>\u00a0(\u0627\u0644\u062c\u0644\u0648\u062a\u0627\u0645\u064a\u0646 \u0647\u0648 \u0644\u0628\u0646\u0629 \u0628\u0631\u0648\u062a\u064a\u0646\u064a\u0629 (\u062d\u0645\u0636 \u0623\u0645\u064a\u0646\u064a) \u0645\u0645\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0647 \u064a\u062f\u0639\u0645 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u064a\u062e\u0641\u0641 \u0623\u064a\u0636\u064b\u0627 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.)<\/li>\n<\/ul>\n<p>\u0625\u0630\u0646 \u060c \u0625\u0644\u0649 \u0633\u0624\u0627\u0644 \u0627\u0644\u0645\u0644\u064a\u0648\u0646 \u062f\u0648\u0644\u0627\u0631 &#8230;<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<h1><strong>\u0647\u0644 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u062c\u064a\u062f \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629\u061f<\/strong><\/h1>\n<p><strong>\u00a0<\/strong><\/p>\n<p>\u0644\u0644\u0625\u062c\u0627\u0628\u0629 \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0633\u0624\u0627\u0644 \u060c \u0633\u0623\u062d\u062a\u0627\u062c \u0623\u0648\u0644\u0627\u064b \u0625\u0644\u0649 \u0627\u0644\u0625\u062c\u0627\u0628\u0629 \u0639\u0644\u0649 \u0627\u0644\u0633\u0624\u0627\u0644:<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<h2><strong>\u0645\u0627 \u0647\u0648 \u0627\u0644\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0644\u0644\u0634\u0648\u0641\u0627\u0646\u061f<\/strong><\/h2>\n<p><strong>\u00a0<\/strong><\/p>\n<p><a href=\"#Contents\">\u0627\u0644\u0631\u062c\u0648\u0639 \u0625\u0644\u0649 \u0642\u0627\u0626\u0645\u0629 \u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0627\u062a<\/a><\/p>\n<p>\u0623\u062b\u0646\u0627\u0621 \u0625\u062c\u0631\u0627\u0621 \u0628\u062d\u062b\u064a \u0627\u0644\u0634\u0627\u0645\u0644 \u0644\u0647\u0630\u0647 \u0627\u0644\u0645\u062f\u0648\u0646\u0629 \u060c \u0635\u0627\u062f\u0641\u062a \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0645\u062a\u0639\u0644\u0642\u0629 \u0628\u0627\u0644\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0644\u0644\u0634\u0648\u0641\u0627\u0646.<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p>\u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0633\u0624\u0627\u0644 &#8220;\u0647\u0644 \u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0639\u0644\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u061f&#8221;<\/p>\n<p>\u0644\u0630\u0627 \u060c \u0647\u0644 \u0623\u0646\u062a \u0645\u0633\u062a\u0639\u062f \u0644\u0628\u0639\u0636 \u0627\u0644\u0625\u062c\u0627\u0628\u0627\u062a\u061f<\/p>\n<p>\u064a\u0639\u062a\u0628\u0631 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0645\u0635\u062f\u0631\u064b\u0627 \u0631\u0627\u0626\u0639\u064b\u0627 \u0644\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062d\u064a\u0648\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0639\u062a\u0628\u0631 \u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0631\u0641\u0627\u0647\u064a\u062a\u0646\u0627 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645.<\/p>\n<p>\u0641\u064a\u0645\u0627 \u064a\u0644\u064a\u00a0<a href=\"https:\/\/www.healthline.com\/nutrition\/foods\/oats#nutrients\">\u062d\u0642\u0627\u0626\u0642 \u063a\u0630\u0627\u0626\u064a\u0629<\/a>\u00a0\u0639\u0646 100 \u062c\u0631\u0627\u0645 (3.5 \u0623\u0648\u0642\u064a\u0629) \u0645\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u062e\u0627\u0645:<\/p>\n<ul>\n<li>\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629: 389<\/li>\n<li>\u0627\u0644\u0645\u0627\u0621: 8\u066a<\/li>\n<li>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646: 16.9 \u062c\u0631\u0627\u0645<\/li>\n<li>\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a: 66.3 \u062c\u0631\u0627\u0645<\/li>\n<li>\u0627\u0644\u0633\u0643\u0631: 0 \u062c\u0631\u0627\u0645<\/li>\n<li>\u0627\u0644\u0623\u0644\u064a\u0627\u0641: 10.6 \u062c\u0631\u0627\u0645<\/li>\n<li>\u0627\u0644\u062f\u0647\u0648\u0646: 6.9 \u062c\u0631\u0627\u0645<\/li>\n<\/ul>\n<p>\u0648\u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0641\u064a \u0627\u0644\u0634\u0648\u0641\u0627\u0646:<\/p>\n<ul>\n<li><a href=\"https:\/\/www.mountsinai.org\/health-library\/supplement\/manganese#:~:text=Manganese%20helps%20the%20body%20form,normal%20brain%20and%20nerve%20function.\"><strong>\u0627\u0644\u0645\u0646\u063a\u0646\u064a\u0632<\/strong><\/a>\u00a0: \u0636\u0631\u0648\u0631\u064a \u0644\u0646\u0645\u0648 \u0627\u0644\u062c\u0633\u0645 \u0648\u0646\u0636\u062c\u0647 \u0648\u062a\u0637\u0648\u0631\u0647.<\/li>\n<\/ul>\n<ul>\n<li><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/325623#:~:text=Phosphorus%20is%20a%20mineral%20that,waste%20and%20repair%20damaged%20tissues.\"><strong>\u0627\u0644\u0641\u0648\u0633\u0641\u0648\u0631<\/strong><\/a>\u00a0: \u062d\u0627\u0633\u0645 \u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645.<\/li>\n<\/ul>\n<ul>\n<li><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/288165\"><strong>\u0627\u0644\u0646\u062d\u0627\u0633<\/strong><\/a>\u00a0: \u0636\u0631\u0648\u0631\u064a \u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0627\u0644\u0623\u0639\u0635\u0627\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629.<\/li>\n<\/ul>\n<ul>\n<li><a href=\"https:\/\/www.webmd.com\/vitamins-and-supplements\/health-benefits-of-vitamin-b-1\"><strong>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 1<\/strong><\/a>\u00a0(\u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0628\u0627\u0633\u0645 \u0627\u0644\u062b\u064a\u0627\u0645\u064a\u0646): \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0637\u0627\u0642\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u062d\u0648\u064a\u0644 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0625\u0644\u0649 \u062c\u0644\u0648\u0643\u0648\u0632 \u060c \u0648\u0627\u0644\u0630\u064a \u064a\u0633\u062a\u062e\u062f\u0645 \u0644\u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0637\u0627\u0642\u0629 \u0644\u0644\u062d\u0631\u0643\u0629 \u0648\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629.<\/li>\n<\/ul>\n<ul>\n<li><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Iron-Consumer\/#:~:text=Iron%20is%20a%20mineral%20that,iron%20to%20make%20some%20hormones.\"><strong>\u0627\u0644\u062d\u062f\u064a\u062f<\/strong><\/a>\u00a0: \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0647\u064a\u0645\u0648\u062c\u0644\u0648\u0628\u064a\u0646 \u0648\u0627\u0644\u0645\u064a\u0648\u062c\u0644\u0648\u0628\u064a\u0646.\u00a0\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u062f\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621 \u0627\u0644\u062a\u064a \u062a\u062d\u0645\u0644 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0645\u0646 \u0627\u0644\u0631\u0626\u062a\u064a\u0646 \u0625\u0644\u0649 \u062c\u0645\u064a\u0639 \u0623\u062c\u0632\u0627\u0621 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0646\u0642\u0644 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0625\u0644\u0649 \u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0644\u064a.<\/li>\n<li><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Magnesium-Consumer\/#:~:text=Magnesium%20is%20a%20nutrient%20that,protein%2C%20bone%2C%20and%20DNA.\"><strong>\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645<\/strong><\/a>\u00a0: \u064a\u0646\u0638\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0648\u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a \u0627\u0644\u0645\u0631\u0643\u0632\u064a.<\/li>\n<\/ul>\n<p>\u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u063a\u0646\u064a \u0628\u0628\u0639\u0636 \u0623\u0642\u0648\u0649 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u062a\u064a \u0644\u0647\u0627 \u0641\u0648\u0627\u0626\u062f \u0635\u062d\u064a\u0629 \u0645\u062e\u062a\u0644\u0641\u0629.<\/p>\n<p>\u062b\u0644\u0627\u062b\u0629 \u0645\u0646 \u0647\u0630\u0647 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0647\u064a:<\/p>\n<ul>\n<li><strong>\u0623\u0641\u064a\u0646\u0627\u062b\u0627\u0645\u064a\u062f<\/strong>\u00a0: \u0647\u0630\u0647 \u0627\u0644\u0639\u0627\u0626\u0644\u0629 \u0645\u0646 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u0642\u0648\u064a\u0629 \u064a\u0645\u0643\u0646 \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u064a\u0647\u0627 \u0641\u0642\u0637 \u0641\u064a \u0627\u0644\u0634\u0648\u0641\u0627\u0646.\u00a0\u064a\u0645\u0643\u0646\u0647\u0645 \u062a\u0646\u0638\u064a\u0645 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19941618\/\">\u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628<\/a>\u00a0\u0641\u064a \u0627\u0644\u0634\u0631\u0627\u064a\u064a\u0646.<\/li>\n<\/ul>\n<ul>\n<li><strong>\u062d\u0645\u0636 \u0627\u0644\u0641\u064a\u0631\u0648\u0644\u064a\u0643<\/strong>\u00a0: \u0648\u0638\u064a\u0641\u0629 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0647\u0630\u0647 \u0647\u064a \u062a\u0639\u0632\u064a\u0632 \u0623\u0646\u0634\u0637\u0629 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u0623\u062e\u0631\u0649.<\/li>\n<\/ul>\n<ul>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19774556\/\"><strong>\u062d\u0645\u0636 \u0627\u0644\u0641\u064a\u062a\u064a\u0643<\/strong><\/a>\u00a0: \u064a\u062a\u0648\u0627\u062c\u062f \u0628\u0643\u062b\u0631\u0629 \u0641\u064a \u0627\u0644\u0646\u062e\u0627\u0644\u0629.\u00a0\u064a\u0645\u0643\u0646 \u0644\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0647\u0630\u0647 \u0623\u0646 \u062a\u0636\u0639\u0641 \u0639\u0645\u0644\u064a\u0627\u062a \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u060c \u0645\u062b\u0644 \u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0627\u0644\u0632\u0646\u0643.<\/li>\n<\/ul>\n<p>\u0625\u0630\u0646 \u060c \u0647\u0644 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u062c\u064a\u062f \u0644\u0644\u062a\u0645\u0631\u064a\u0646\u061f\u00a0|\u00a0\u0642\u0628\u0644 \u0648\u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 |<\/p>\n<p><strong>\u0646\u0639\u0645 \u0644\u0623\u0646\u0647\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649:<\/strong><\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<ol>\n<li><strong>\u0623\u062c\u0632\u0627\u0621 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u062a\u0635\u0644 \u0625\u0644\u0649 66\u066a \u0645\u0646 \u0627\u0644\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0644\u0644\u0634\u0648\u0641\u0627\u0646.\u00a0\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0647\u064a \u0627\u0644\u0645\u0635\u062f\u0631 \u0627\u0644\u0631\u0626\u064a\u0633\u064a \u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u062c\u0633\u0645.\u00a0\u0633\u0648\u0641 \u062a\u063a\u0630\u064a \u062a\u0645\u0627\u0631\u064a\u0646\u0643 \u0648\u0639\u0636\u0644\u0627\u062a \u062c\u0633\u062f\u0643 \u0648\u062a\u062c\u0639\u0644\u0643 \u0645\u0633\u062a\u0639\u062f\u064b\u0627 \u0644\u0623\u0639\u0628\u0627\u0621 \u0627\u0644\u0639\u0645\u0644.<\/strong><\/li>\n<\/ol>\n<p><strong>\u00a0<\/strong><\/p>\n<ol start=\"2\">\n<li><strong>\u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.\u00a0\u064a\u0646\u062a\u062c \u0639\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0642\u0648\u0629 \u0643\u0628\u064a\u0631\u0629 \u0648\u0643\u062a\u0644\u0629 \u0639\u0636\u0644\u064a\u0629 \u0623\u0643\u0628\u0631 \u0639\u0646\u062f\u0645\u0627 \u064a\u0642\u062a\u0631\u0646 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/strong><\/li>\n<\/ol>\n<p><strong>\u00a0<\/strong><\/p>\n<ol start=\"3\">\n<li><strong>\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0627\u0644\u0630\u064a \u064a\u0646\u0638\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u0645\u0646\u0639 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0625\u0631\u062e\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0634\u062f\u0648\u062f\u0629.<\/strong><\/li>\n<\/ol>\n<p><strong>\u00a0<\/strong><\/p>\n<ol start=\"4\">\n<li><strong>&#8211; \u0627\u0644\u0641\u0648\u0633\u0641\u0648\u0631 \u0645\u0641\u064a\u062f \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u062a\u0646\u0645\u064a\u062a\u0647\u0627 \u0623\u062b\u0646\u0627\u0621 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0648\u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646.<\/strong><\/li>\n<\/ol>\n<p><strong>\u00a0<\/strong><\/p>\n<ol start=\"5\">\n<li><strong>\u0627\u0644\u062d\u062f\u064a\u062f \u0627\u0644\u0630\u064a \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0646\u0642\u0644 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0623\u062b\u0646\u0627\u0621 \u062c\u0644\u0633\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/strong><\/li>\n<\/ol>\n<p><strong>\u00a0<\/strong><\/p>\n<ol start=\"6\">\n<li><strong>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 1 \u060c \u0627\u0644\u0630\u064a \u064a\u062d\u0648\u0644 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0625\u0644\u0649 \u0637\u0627\u0642\u0629 \u0644\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0641\u064a \u0643\u0644 \u062a\u0645\u0631\u064a\u0646.<\/strong><\/li>\n<\/ol>\n<h2><strong>\u0645\u0627 \u0647\u064a \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u0644\u0634\u0648\u0641\u0627\u0646\u061f<\/strong><\/h2>\n<p><a href=\"#Contents\">\u0627\u0644\u0631\u062c\u0648\u0639 \u0625\u0644\u0649 \u0642\u0627\u0626\u0645\u0629 \u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0627\u062a<\/a><\/p>\n<p>\u0639\u0632\u0627 \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0641\u064a \u0627\u0644\u0645\u062c\u0627\u0644 \u0627\u0644\u0637\u0628\u064a \u062c\u0645\u064a\u0639\u064b\u0627 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0625\u0644\u0649 \u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u0633\u0639\u0629 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643:<\/p>\n<ol>\n<li><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/high-blood-cholesterol\/in-depth\/cholesterol\/art-20045192#:~:text=Oatmeal%20contains%20soluble%20fiber%2C%20which,of%20cholesterol%20into%20your%20bloodstream.\">\u062e\u0641\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644<\/a>\u00a0.<\/li>\n<\/ol>\n<ol start=\"2\">\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15106797\/\">\u0627\u0646\u062e\u0641\u0627\u0636 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645<\/a>\u00a0.<\/li>\n<\/ol>\n<ol start=\"3\">\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22649266\/\">\u062a\u0642\u0644\u064a\u0644 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0633\u0645\u0646\u0629.<\/a><\/li>\n<\/ol>\n<ol start=\"4\">\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22649266\/\">\u062a\u0642\u0644\u064a\u0644 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0639 2<\/a>\u00a0.<\/li>\n<\/ol>\n<p>\u0644\u0646\u062a\u062d\u062f\u062b \u0623\u0643\u062b\u0631 \u0639\u0646 \u0647\u0630\u0647 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u0628\u0627\u0644\u062a\u0641\u0635\u064a\u0644 \u060c \u0628\u062f\u0621\u064b\u0627 \u0645\u0646 \u0623\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u064a\u0645\u0643\u0646 &#8230;<\/p>\n<h3><strong>\u062e\u0641\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644<\/strong><\/h3>\n<p><a href=\"#Contents\">\u0627\u0644\u0631\u062c\u0648\u0639 \u0625\u0644\u0649 \u0642\u0627\u0626\u0645\u0629 \u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0627\u062a<\/a><\/p>\n<p>\u062a\u064f\u0639\u0632\u0649 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0625\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0641\u064a \u0627\u0644\u062f\u0645.<\/p>\n<p>\u0647\u0630\u0627 \u0644\u0623\u0646\u0647 \u0645\u0639 \u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0641\u064a \u0627\u0644\u062f\u0645 \u060c \u0642\u062f \u062a\u062a\u0637\u0648\u0631 \u062a\u0631\u0633\u0628\u0627\u062a \u062f\u0647\u0646\u064a\u0629 \u0641\u064a \u0627\u0644\u0634\u0631\u0627\u064a\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u063a\u0630\u064a \u0642\u0644\u0628\u0643 \u0628\u0627\u0644\u062f\u0645 \u060c \u0645\u0645\u0627 \u064a\u0633\u0628\u0628 \u0645\u0634\u0627\u0643\u0644 \u0641\u064a \u0627\u0644\u0642\u0644\u0628.<\/p>\n<p>\u0644\u0630\u0627 \u060c \u0643\u064a\u0641 \u064a\u0645\u0643\u0646 \u0644\u0644\u0634\u0648\u0641\u0627\u0646 \u0623\u0646 \u064a\u062e\u0641\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0644\u062f\u064a\u0643\u061f<\/p>\n<p>\u064a\u062d\u0628\u0633 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0623\u0644\u064a\u0627\u0641\u064b\u0627 \u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u062a\u0633\u0645\u0649 \u0628\u064a\u062a\u0627 \u062c\u0644\u0648\u0643\u0627\u0646.<\/p>\n<p>\u062a\u0639\u0645\u0644 \u0647\u0630\u0647 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0639\u0644\u0649 \u062e\u0641\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 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href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/7840078\/\">\u062a\u0646\u0638\u0645<\/a>\u00a0\u0627\u0633\u062a\u062c\u0627\u0628\u0627\u062a\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/7840078\/\">\u0627\u0644\u062c\u0644\u0648\u0643\u0648\u0632 \u0648\u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646<\/a>\u00a0\u0628\u0639\u062f \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.<\/p>\n<p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18095234\/\">\u0623\u0638\u0647\u0631\u062a<\/a>\u00a0\u0625\u062d\u062f\u0649\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18095234\/\">\u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a<\/a>\u00a0\u0623\u0646 \u0628\u0631\u0646\u0627\u0645\u062c\u064b\u0627 \u063a\u0630\u0627\u0626\u064a\u064b\u0627 \u0644\u0645\u062f\u0629 4 \u0623\u0633\u0627\u0628\u064a\u0639 \u0645\u0639 \u062f\u0642\u064a\u0642 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2<\/a>\u00a0\u060c\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18382081\/\">\u062f\u0631\u0627\u0633\u0629 3<\/a>\u00a0)<\/p>\n<h2><strong>\u0645\u0627 \u0647\u0648 \u0623\u0641\u0636\u0644 \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u061f<\/strong><\/h2>\n<p><a href=\"#Contents\">\u0627\u0644\u0631\u062c\u0648\u0639 \u0625\u0644\u0649 \u0642\u0627\u0626\u0645\u0629 \u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0627\u062a<\/a><\/p>\n<p>\u0644\u0642\u062f \u0631\u0623\u064a\u062a \u0647\u0630\u0627 \u0627\u0644\u0633\u0624\u0627\u0644 \u0643\u062b\u064a\u0631\u064b\u0627 \u0623\u062b\u0646\u0627\u0621 \u0625\u062c\u0631\u0627\u0621 \u0628\u062d\u062b\u064a \u0644\u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629.<\/p>\n<p>\u0648\u0627\u0644\u0634\u064a\u0621 \u0647\u0648 \u0623\u0646 \u062c\u0645\u064a\u0639 \u0623\u0646\u0648\u0627\u0639 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\u062c\u0627\u0646\u0628 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0639 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 11-15\u066a \u0645\u0646 \u0627\u0644\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0644\u0644\u0634\u0648\u0641\u0627\u0646.<\/p>\n<p>\u0625\u0630\u0646 \u060c \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a \u0627\u0644\u062a\u064a \u0633\u062a\u062c\u062f\u0647\u0627 \u0628\u064a\u0646 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u062a\u0643\u0645\u0646 \u0623\u0633\u0627\u0633\u064b\u0627 \u0641\u064a:<\/p>\n<ul>\n<li>\u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0645\u0633\u062a\u063a\u0631\u0642 \u0644\u0637\u0647\u064a \u0627\u0644\u0634\u0648\u0641\u0627\u0646.<\/li>\n<li>\u0646\u0643\u0647\u0629.<\/li>\n<li>\u0642\u0648\u0627\u0645 \u0627\u0644\u0634\u0648\u0641\u0627\u0646.<\/li>\n<\/ul>\n<p>\u0633\u0648\u0641 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u062e\u062a\u064a\u0627\u0631 \u0623\u0641\u0636\u0644 \u0645\u0627 \u064a\u0646\u0627\u0633\u0628\u0643.<\/p>\n<p>\u062a\u0639\u0631\u0636\u00a0\u0647\u0630\u0647\u00a0<a href=\"https:\/\/totaste.com\/different-types-of-oats\/\">\u0627\u0644\u0645\u0642\u0627\u0644\u0629<\/a>\u00a0\u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a \u0628\u064a\u0646 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0628\u0634\u0643\u0644 \u0648\u0627\u0636\u062d \u0648\u062f\u0642\u064a\u0642.<\/p>\n<p>\u0644\u0627 \u062a\u062a\u0631\u062f\u062f \u0641\u064a \u0627\u0644\u062a\u062d\u0642\u0642 \u0645\u0646 \u0630\u0644\u0643.<\/p>\n<p>\u0627\u0644\u0622\u0646 \u060c \u0625\u0644\u064a\u0643 \u0628\u0639\u0636 &#8230;<\/p>\n<h2><strong>\u0623\u0633\u0626\u0644\u0629 \u0648\u0623\u062c\u0648\u0628\u0629 \u0628\u062e\u0635\u0648\u0635 \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong><\/h2>\n<h3><strong>1- \u0647\u0644 \u064a\u062c\u0628 \u0623\u0646 \u0623\u062a\u0646\u0627\u0648\u0644 \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0648 \u0628\u0639\u062f\u0647\u061f<\/strong><\/h3>\n<p><strong>\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u0623\u0645\u0631\u064a\u0646 \u0645\u0639\u064b\u0627!<\/strong><\/p>\n<p><a href=\"#Contents\">\u0627\u0644\u0631\u062c\u0648\u0639 \u0625\u0644\u0649 \u0642\u0627\u0626\u0645\u0629 \u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0627\u062a<\/a><\/p>\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0623\u064a \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u060c \u0633\u0648\u0627\u0621 \u0643\u0627\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0645\u0642\u0637\u0651\u0639 \u0628\u0627\u0644\u0635\u0644\u0628 \u0623\u0648 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0643\u0627\u0645\u0644 \u060c \u0648\u062c\u0628\u062a\u0643 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n<p>\u062d\u064a\u062b \u064a\u0648\u0641\u0631 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0623\u0637\u0646\u0627\u0646\u064b\u0627 \u0645\u0646 \u0627\u0644\u0637\u0627\u0642\u0629 \u0644\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643.<\/p>\n<p>\u0645\u0646 \u062d\u0642\u0627\u0626\u0642 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u062a\u064a \u0630\u0643\u0631\u062a\u0647\u0627 \u0647\u0646\u0627\u0643 \u060c \u0645\u0646 \u0627\u0644\u0648\u0627\u0636\u062d \u0623\u0646 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\u0623\u0633\u0628\u0627\u0628:<\/p>\n<ul>\n<li>\u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u060c \u0648\u0627\u0644\u062a\u064a \u0633\u062a\u0632\u0648\u062f \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u0644\u0625\u0635\u0644\u0627\u062d \u0627\u0644\u062a\u0645\u0632\u0642\u0627\u062a \u0627\u0644\u0645\u062c\u0647\u0631\u064a\u0629 \u0641\u064a \u0639\u0636\u0644\u0627\u062a\u0643 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u060c \u0648\u0628\u0646\u0627\u0621\u0647\u0627 \u0628\u0639\u062f \u0630\u0644\u0643.<\/li>\n<\/ul>\n<ul>\n<li>\u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062c\u062f\u064a\u062f \u0639\u0636\u0644\u0627\u062a\u0643 \u060c \u0648\u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u060c \u0648\u062a\u062c\u0647\u064a\u0632\u0643 \u0644\u062c\u0644\u0633\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0627\u0644\u064a\u0629.<\/li>\n<\/ul>\n<ul>\n<li>\u0645\u0646 \u0627\u0644\u0633\u0647\u0644 \u062c\u062f\u0627 \u0637\u0647\u064a\u061b\u00a0\u0622\u062e\u0631 \u0634\u064a\u0621 \u062a\u062d\u062a\u0627\u062c\u0647 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0634\u0627\u0642 \u0647\u0648 \u0628\u0630\u0644 \u0637\u0627\u0642\u062a\u0643 \u0641\u064a \u062a\u062d\u0636\u064a\u0631 \u0648\u062c\u0628\u0629 \u062a\u0639\u0627\u0641\u064a \u0645\u0639\u0642\u062f\u0629.<\/li>\n<\/ul>\n<p>\u0644\u064a\u062a\u0645 \u062a\u0644\u062e\u064a\u0635\u0647\u060c<\/p>\n<p>\u0648\u062c\u0628\u0627\u062a \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0627 \u062a\u0642\u0644 \u0623\u0647\u0645\u064a\u0629 \u0639\u0646 \u0648\u062c\u0628\u0627\u062a \u0645\u0627 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0627\u062a \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0645\u0643\u0627\u0633\u0628\u0643 \u0645\u0646 \u062c\u0644\u0633\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u0627\u0643\u062a\u0645\u0644\u062a \u0644\u0644\u062a\u0648 \u0648\u062a\u062c\u0647\u064a\u0632\u0643 \u0644\u0644\u062c\u0644\u0633\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629.<\/p>\n<p>\u0644\u0630\u0644\u0643 \u060c \u0641\u0647\u064a \u0645\u0633\u0624\u0648\u0644\u064a\u0629 \u0643\u0628\u064a\u0631\u0629 \u060c \u0648\u0647\u0646\u0627 \u064a\u0644\u0645\u0639 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0648\u064a\u0642\u062f\u0645 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c.<\/p>\n<p style=\"text-align: right;\"><a href=\"#Contents\">\u0627\u0644\u0631\u062c\u0648\u0639 \u0625\u0644\u0649 \u0642\u0627\u0626\u0645\u0629 \u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0627\u062a<\/a><\/p>\n<h3><strong>2-\u0645\u0627 \u0647\u064a \u0648\u0635\u0641\u0629 \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f<\/strong><\/h3>\n<p><a href=\"#Contents\">\u0627\u0644\u0631\u062c\u0648\u0639 \u0625\u0644\u0649 \u0642\u0627\u0626\u0645\u0629 \u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0627\u062a<\/a><\/p>\n<p>\u064a\u0643\u0645\u0646 \u0633\u0631 \u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0641\u064a \u0625\u0636\u0627\u0641\u0629 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0645\u0631\u0636\u064a\u0629 \u0648\u062a\u0646\u0634\u0637 \u0644\u0628\u0642\u064a\u0629 \u064a\u0648\u0645\u0643 \u0648\u062a\u0639\u0632\u0632 \u0627\u0646\u062a\u0639\u0627\u0634 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n<p>\u0625\u0644\u064a\u0643\u0645 \u0648\u0635\u0641\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646\u00a0<a href=\"https:\/\/www.rebootwithjoe.com\/post-workout-recovery-meal-oatmeal\/\">\u0648\u0635\u0641\u0627\u062a \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646<\/a>\u00a0\u0627\u0644\u0645\u0641\u0636\u0644\u0629\u00a0<a href=\"https:\/\/www.rebootwithjoe.com\/post-workout-recovery-meal-oatmeal\/\">\u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/a>\u00a0.<\/p>\n<p><strong>\u0627\u0644\u0645\u0642\u0627\u062f\u064a\u0631<\/strong>\u00a0:<\/p>\n<ul>\n<li>1\/2 \u0643\u0648\u0628 \u0634\u0648\u0641\u0627\u0646<\/li>\n<li>1 \u0643\u0648\u0628 \u0645\u0627\u0621<\/li>\n<li>\u0627\u0644\u0645\u0644\u062d \u0627\u0646\u062f\u0641\u0627\u0639\u0629<\/li>\n<li>1 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0628\u0630\u0648\u0631 \u0634\u064a\u0627<\/li>\n<li>\u0643\u0648\u0628 \u062a\u0648\u062a \u0623\u0633\u0648\u062f (\u0623\u0648 \u062a\u0648\u062a \u0622\u062e\u0631)<\/li>\n<li>1-2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u062c\u0648\u0632 \u0647\u0646\u062f \u0645\u0628\u0634\u0648\u0631<\/li>\n<li>1-2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u062c\u0648\u0632<\/li>\n<li>(\u0627\u062e\u062a\u064a\u0627\u0631\u064a) \u0639\u0633\u0644 \u0644\u0644\u062a\u062d\u0644\u064a\u0629<\/li>\n<\/ul>\n<p>\u0627\u0644\u0627\u062a\u062c\u0627\u0647\u0627\u062a:<\/p>\n<ul>\n<li>\u0623\u062d\u0636\u0631 \u0648\u0639\u0627\u0621 \u0635\u063a\u064a\u0631.<\/li>\n<li>\u0623\u0636\u0641 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0648\u0627\u0644\u0645\u0627\u0621 \u0648\u0627\u0644\u0645\u0644\u062d.\u00a0\u0648\u064a\u063a\u0644\u064a.<\/li>\n<li>\u0623\u0636\u064a\u0641\u064a \u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627 \u0648\u0627\u062e\u0644\u0637\u064a\u0647\u0627 \u0645\u0639 \u062e\u0644\u064a\u0637 \u0627\u0644\u0645\u0627\u0621 \u0648\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u064a\u063a\u0644\u064a \u0627\u0644\u0645\u0627\u0621.<\/li>\n<li>\u064a\u064f\u0637\u0647\u0649 \u0644\u0645\u062f\u0629 5-7 \u062f\u0642\u0627\u0626\u0642 \u060c \u0648\u064a\u0642\u0644\u0628 \u0645\u0646 \u062d\u064a\u0646 \u0644\u0622\u062e\u0631 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0628\u0627\u0644\u0642\u0648\u0627\u0645 \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/li>\n<li>\u0636\u0639\u064a \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0641\u064a \u0648\u0639\u0627\u0621 \u0648\u0632\u064a\u0646\u064a\u0647 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0627\u062a.<\/li>\n<li>\u0623\u0636\u0641 \u0627\u0644\u0645\u062d\u0644\u064a\u0627\u062a \u0627\u0644\u0627\u062e\u062a\u064a\u0627\u0631\u064a\u0629 \u062d\u0633\u0628 \u0627\u0644\u0631\u063a\u0628\u0629 \u060c \u0634\u0631\u0627\u0626\u062d \u0627\u0644\u062a\u0641\u0627\u062d \u0623\u0648 \u0627\u0644\u0645\u0648\u0632 \u0623\u0648 \u0627\u0644\u0641\u0631\u0627\u0648\u0644\u0629.<\/li>\n<\/ul>\n<p>\u0647\u0646\u0627\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0648\u0635\u0641\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u062b\u064a\u0631\u0629 \u0644\u0630\u0648\u0642\u0643 \u0648\u0645\u0641\u064a\u062f\u0629 \u0644\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n<p>\u064a\u062d\u062a\u0648\u064a \u0647\u0630\u0627 \u0627\u0644\u0641\u064a\u062f\u064a\u0648 \u0639\u0644\u0649 \u0648\u0635\u0641\u0629 \u0634\u0648\u0641\u0627\u0646 \u062c\u0645\u064a\u0644\u0629 \u0648\u0644\u0630\u064a\u0630\u0629 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u062d\u0628\u0648\u0646 \u0627\u0644\u062a\u0644\u0645\u064a\u0639.<\/p>\n<p>https:\/\/www.youtube.com\/watch?v=R2wTAUFmbY4&#038;ab_channel=BuffDudes<\/p>\n<p>\u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643 \u060c \u064a\u0642\u062f\u0645 \u0647\u0630\u0627\u00a0<a href=\"https:\/\/fitfoodiefinds.com\/the-50-best-oatmeal-recipes-on-the-planet\/\">\u0627\u0644\u0645\u0642\u0627\u0644<\/a>\u00a0\u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0648\u0635\u0641\u0627\u062a \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0644\u0630\u064a\u0630\u0629.<\/p>\n<p>\u062a\u0623\u0643\u062f \u0645\u0646 \u0625\u0637\u0644\u0627\u0639\u0643 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0648\u0627\u0644\u0641\u064a\u062f\u064a\u0648 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u064a\u062f \u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0648\u0635\u0641\u0627\u062a \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0648\u0643\u064a\u0641 \u064a\u0645\u0643\u0646\u0643 \u0637\u0647\u064a\u0647\u0627 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u0646\u0641\u0633\u0643.<\/p>\n<p style=\"text-align: right;\"><a href=\"#Contents\">\u0627\u0644\u0631\u062c\u0648\u0639 \u0625\u0644\u0649 \u0642\u0627\u0626\u0645\u0629 \u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0627\u062a<\/a><\/p>\n<h3><strong>3-\u0645\u0627 \u0647\u0648 \u0639\u0635\u064a\u0631 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f<\/strong><\/h3>\n<p><a href=\"#Contents\">\u0627\u0644\u0631\u062c\u0648\u0639 \u0625\u0644\u0649 \u0642\u0627\u0626\u0645\u0629 \u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0627\u062a<\/a><\/p>\n<p>\u0647\u0646\u0627\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0648\u0635\u0641\u0627\u062a \u0639\u0635\u064a\u0631 \u0627\u0644\u0634\u0648\u0641\u0627\u0646.<\/p>\n<p>\u0627\u0644\u0634\u064a\u0621 \u0627\u0644\u0623\u0643\u062b\u0631 \u062a\u0645\u064a\u0632\u064b\u0627 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u064a \u0647\u0648\u00a0<strong>\u0639\u0635\u064a\u0631 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0646\u0628\u0627\u062a\u064a<\/strong>\u00a0.<\/p>\n<p>\u0647\u0630\u0627 \u0644\u0623\u0646\u0647 \u064a\u0648\u0641\u0631 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u060c \u0648\u0627\u0644\u062a\u064a \u0633\u062a\u063a\u0630\u064a \u0639\u0636\u0644\u0627\u062a\u0643 \u0648\u062c\u0633\u0645\u0643 \u0644\u064a\u0648\u0645 \u0635\u062d\u064a \u0642\u0627\u062f\u0645.<\/p>\n<p><strong>\u0645\u0643\u0648\u0646\u0627\u062a:<\/strong><\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<ul>\n<li><strong>\u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646<\/strong>\u00a0.\u00a0\u0646\u0638\u0631\u064b\u0627 \u0644\u0623\u0646 \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0633\u064a\u0643\u0648\u0646 \u0641\u064a \u0627\u0644\u062e\u0644\u0627\u0637 \u0645\u0639 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649 \u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0623\u064a \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u060c \u0633\u0648\u0627\u0621 \u0643\u0627\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0645\u0644\u0641\u0648\u0641 \u0623\u0648 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0633\u0631\u064a\u0639.<\/li>\n<\/ul>\n<ul>\n<li><strong>\u0645\u0648\u0632 \u0645\u062c\u0645\u062f<\/strong>\u00a0.<\/li>\n<\/ul>\n<ul>\n<li><strong>\u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a<\/strong>\u00a0.\u00a0\u064a\u0648\u0635\u064a \u0644\u0627\u0639\u0628\u0648 \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0628\u0625\u062f\u0631\u0627\u062c \u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0633\u0628\u0628 \u0645\u062d\u062a\u0648\u0627\u0647\u0627 \u0627\u0644\u0639\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u062c\u0631\u0639\u0627\u062a \u0627\u0644\u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.\u00a0\u062a\u0645\u0646\u062d \u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u0627\u0644\u0639\u0635\u064a\u0631 \u0637\u0639\u0645\u064b\u0627 \u063a\u0646\u064a\u064b\u0627 \u0628\u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0631\u0636\u0627 \u0648\u0627\u0644\u0644\u0630\u0629 \u0641\u064a \u0641\u0645\u0643.<\/li>\n<\/ul>\n<ul>\n<li><strong>\u0634\u0631\u0627\u0628 \u0627\u0644\u0642\u064a\u0642\u0628<\/strong>\u00a0.\u00a0\u0623\u062b\u0628\u062a\u062a \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0648\u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0641\u064a \u0634\u0631\u0627\u0628 \u0627\u0644\u0642\u064a\u0642\u0628 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0642\u0627\u0648\u0645 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u0648\u062a\u0632\u064a\u062f \u0645\u0646 \u0645\u0633\u062a\u0648\u0649 \u062c\u0644\u0633\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646.\u00a0\u064a\u0645\u0643\u0646\u0643 \u0625\u0636\u0627\u0641\u0629 \u0646\u0635\u0641 \u0645\u0644\u0639\u0642\u0629 \u0623\u0648 \u0623\u064a \u0643\u0645\u064a\u0629 \u062a\u0631\u0636\u064a\u0643.<\/li>\n<\/ul>\n<ul>\n<li><strong>\u062d\u0644\u064a\u0628 \u0627\u0644\u0644\u0648\u0632<\/strong>\u00a0.\u00a0\u064a\u0645\u064a\u0644 \u0644\u0627\u0639\u0628\u0648 \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0625\u0644\u0649 \u0634\u0631\u0628 \u062d\u0644\u064a\u0628 \u0627\u0644\u0644\u0648\u0632 \u0623\u062b\u0646\u0627\u0621 \u062a\u0642\u0637\u064a\u0639\u0647\u0645 \u060c \u062d\u064a\u062b \u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0643\u0648\u0628 \u063a\u064a\u0631 \u0627\u0644\u0645\u062d\u0644\u0649 \u0639\u0644\u0649 30 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u0642\u0637.<\/li>\n<\/ul>\n<ul>\n<li><strong>\u0642\u0631\u0641\u0629 + \u062e\u0644\u0627\u0635\u0629 \u0627\u0644\u0641\u0627\u0646\u064a\u0644\u064a\u0627 \u0627\u0644\u0646\u0642\u064a\u0629<\/strong>\u00a0.<\/li>\n<\/ul>\n<p>\u064a\u0648\u0641\u0631 \u0644\u0643 \u0647\u0630\u0627 \u0627\u0644\u0639\u0635\u064a\u0631 \u0643\u0645\u064a\u0629 \u0644\u0627 \u0628\u0623\u0633 \u0628\u0647\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u060c \u0648\u0644\u0643\u0646 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u060c \u0641\u0627\u0633\u062a\u0628\u062f\u0644 \u062d\u0644\u064a\u0628 \u0627\u0644\u0635\u0648\u064a\u0627 \u0623\u0648 \u062d\u0644\u064a\u0628 \u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621 \u0628\u062d\u0644\u064a\u0628 \u0627\u0644\u0644\u0648\u0632.<\/p>\n<p><strong>\u0627\u0644\u0627\u062a\u062c\u0627\u0647\u0627\u062a:<\/strong><\/p>\n<ul>\n<li>\u0623\u0636\u0641 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0625\u0644\u0649 \u0627\u0644\u062e\u0644\u0627\u0637.<\/li>\n<li>\u064a\u064f\u062e\u0641\u0642 \u0627\u0644\u0645\u0632\u064a\u062c \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0646\u0627\u0639\u0645\u0627\u064b.<\/li>\n<li>\u0623\u0636\u064a\u0641\u064a \u0645\u0643\u0648\u0646\u0627\u062a \u0627\u0644\u0633\u0645\u0648\u0630\u064a \u0627\u0644\u0645\u062a\u0628\u0642\u064a\u0629 \u0648\u0627\u062e\u0644\u0637\u064a\u0647\u0627 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.<\/li>\n<\/ul>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0628\u0639\u0636 \u0648\u0635\u0641\u0627\u062a \u0639\u0635\u064a\u0631 \u0627\u0644\u0634\u0648\u0641\u0627\u0646:<\/strong><\/p>\n<ol>\n<li><a href=\"https:\/\/www.wellplated.com\/greek-yogurt-smoothie\/\">\u0633\u0645\u0648\u062b\u064a \u0632\u0628\u0627\u062f\u064a \u064a\u0648\u0646\u0627\u0646\u064a<\/a><\/li>\n<li><a href=\"https:\/\/www.wellplated.com\/strawberry-spinach-smoothie\/\">\u0639\u0635\u064a\u0631 \u0627\u0644\u0641\u0631\u0627\u0648\u0644\u0629 \u0648\u0627\u0644\u0633\u0628\u0627\u0646\u062e<\/a>\u00a0.<\/li>\n<li><a href=\"https:\/\/www.wellplated.com\/strawberry-blueberry-smoothie\/\">\u0633\u0645\u0648\u062b\u064a \u0627\u0644\u0641\u0631\u0627\u0648\u0644\u0629 \u0648\u0627\u0644\u062a\u0648\u062a<\/a>\u00a0.<\/li>\n<li><a href=\"https:\/\/www.wellplated.com\/strawberry-smoothie\/\">\u0633\u0645\u0648\u062b\u064a \u0641\u0631\u0627\u0648\u0644\u0629<\/a>\u00a0.<\/li>\n<li><a href=\"https:\/\/www.wellplated.com\/blueberry-banana-smoothie\/\">\u0633\u0645\u0648\u062b\u064a \u0627\u0644\u062a\u0648\u062a \u0648\u0627\u0644\u0645\u0648\u0632<\/a><\/li>\n<li><a href=\"https:\/\/www.wellplated.com\/strawberry-kiwi-smoothie\/\">\u0639\u0635\u064a\u0631 \u0627\u0644\u0641\u0631\u0627\u0648\u0644\u0629 \u0648\u0627\u0644\u0643\u064a\u0648\u064a<\/a><\/li>\n<li><a href=\"https:\/\/www.wellplated.com\/blueberry-cream-oatmeal-smoothies\/\">\u0639\u0635\u064a\u0631 \u0634\u0648\u0641\u0627\u0646 \u0643\u0631\u064a\u0645\u0629 \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0623\u0632\u0631\u0642<\/a><\/li>\n<\/ol>\n<p>\u0627\u0644\u0622\u0646 \u060c \u0644\u0642\u062f \u0646\u0627\u0642\u0634\u0646\u0627 \u0628\u0627\u0644\u0641\u0639\u0644 \u0643\u064a\u0641 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 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\u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0627\u062a<\/a><\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<h1><strong>\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0627\u062c\u0647\u0627 \u0644\u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646<\/strong><\/h1>\n<p><a href=\"#Contents\">\u0627\u0644\u0631\u062c\u0648\u0639 \u0625\u0644\u0649 \u0642\u0627\u0626\u0645\u0629 \u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0627\u062a<\/a><\/p>\n<p>\u0648 \u0647\u0645:<\/p>\n<ul>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25926512\/\"><strong>\u0628\u0631\u0648\u062a\u064a\u0646<\/strong><\/a>\u00a0.\u00a0\u0647\u0630\u0647 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0644\u0647\u0627 \u0627\u0644\u062f\u0648\u0631 \u0627\u0644\u0623\u0643\u062b\u0631 \u0623\u0647\u0645\u064a\u0629 \u0641\u064a \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646.\u00a0\u0648\u0630\u0644\u0643 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\u0627\u0644\u0648\u0632\u0646.<\/li>\n<li>\u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629.<\/li>\n<li>\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629.<\/li>\n<\/ol>\n<p>\u0633\u062a\u062e\u0628\u0631\u0643\u00a0\u0647\u0630\u0647\u00a0<a href=\"https:\/\/www.healthline.com\/nutrition\/probiotics-and-weight-loss#:~:text=Probiotics%20may%20help%20you%20lose%20weight%20and%20belly%20fat&amp;text=In%20particular%2C%20studies%20have%20found,over%206%20weeks%20(29).\">\u0627\u0644\u0645\u0642\u0627\u0644\u0629<\/a>\u00a0\u0645\u0646 Healthline \u0628\u0627\u0644\u0636\u0628\u0637 \u0643\u064a\u0641 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0641\u0639\u0644 \u0630\u0644\u0643 \u0644\u062c\u0633\u0645\u0643.<\/p>\n<p style=\"text-align: right;\"><a href=\"#Contents\">\u0627\u0644\u0631\u062c\u0648\u0639 \u0625\u0644\u0649 \u0642\u0627\u0626\u0645\u0629 \u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0627\u062a<\/a><\/p>\n<h2><strong>\u0623\u064a \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0647\u0648 \u0627\u0644\u0623\u0641\u0636\u0644 \u0644\u062e\u0633\u0627\u0631\u0629 \u0627\u0644\u0648\u0632\u0646\u061f<\/strong><\/h2>\n<p><strong>\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0645\u0642\u0637\u0651\u0639 \u0628\u0627\u0644\u0635\u0644\u0628.<\/strong><\/p>\n<p><a href=\"#Contents\">\u0627\u0644\u0631\u062c\u0648\u0639 \u0625\u0644\u0649 \u0642\u0627\u0626\u0645\u0629 \u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0627\u062a<\/a><\/p>\n<p>\u0639\u0644\u0649 \u0639\u0643\u0633 \u0646\u0641\u0633 \u0627\u0644\u0633\u0624\u0627\u0644 \u0627\u0644\u062e\u0627\u0635 \u0628\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u0644\u062f\u064a \u0625\u062c\u0627\u0628\u0629 \u0645\u062d\u062f\u062f\u0629 \u0644\u0643.<\/p>\n<p>\u0648\u0641\u0642\u064b\u0627\u00a0<a href=\"https:\/\/www.cambridge.org\/core\/journals\/british-journal-of-nutrition\/article\/systematic-review-of-the-effect-of-processing-of-wholegrain-oat-cereals-on-glycaemic-response\/5EF9C5793F644D08E0FE4718F71B93E7\">\u0644\u062f\u0631\u0627\u0633\u0629<\/a>\u00a0\u0646\u064f\u0634\u0631\u062a \u0641\u064a \u0639\u0627\u0645 2015 \u0645\u0646 \u0642\u0628\u0644 \u0627\u0644\u0645\u062c\u0644\u0629 \u0627\u0644\u0628\u0631\u064a\u0637\u0627\u0646\u064a\u0629 \u0644\u0644\u062a\u063a\u0630\u064a\u0629 \u060c \u0641\u0625\u0646 \u0627\u0644\u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u0633\u0647\u0644 \u0645\u0646 \u062e\u0644\u0627\u0644\u0647\u0627 \u0637\u0647\u064a \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0641\u0648\u0631\u064a \u0648\u0627\u0644\u0645\u0644\u0641\u0648\u0641 \u0641\u064a \u0627\u0644\u0645\u0627\u0621 \u0627\u0644\u0645\u063a\u0644\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062f\u064a \u0623\u064a\u0636\u064b\u0627 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629\u00a0<a href=\"https:\/\/www.healthline.com\/nutrition\/glycemic-index\">\u0645\u0624\u0634\u0631 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631<\/a>\u00a0\u0641\u064a\u00a0<a href=\"https:\/\/www.healthline.com\/nutrition\/glycemic-index\">\u0627\u0644\u062f\u0645<\/a>\u00a0\u0623\u062b\u0646\u0627\u0621 \u062a\u0646\u0627\u0648\u0644\u0647.<\/p>\n<p>\u0627\u0644\u0645\u0624\u0634\u0631 \u0627\u0644\u062c\u0644\u0627\u064a\u0633\u064a\u0645\u064a \u060c \u0628\u0627\u062e\u062a\u0635\u0627\u0631 \u060c \u0647\u0648 \u0646\u0638\u0627\u0645 \u062a\u0642\u064a\u064a\u0645 \u0644\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.<\/p>\n<p>\u064a\u0648\u0636\u062d \u0645\u062f\u0649 \u0633\u0631\u0639\u0629 \u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u0637\u0639\u0627\u0645 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0639\u0646\u062f \u062a\u0646\u0627\u0648\u0644\u0647 \u0628\u0645\u0641\u0631\u062f\u0647.<\/p>\n<p>\u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0633\u0631\u064a\u0639 \u0627\u0644\u062a\u062d\u0636\u064a\u0631 \u0648\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0645\u0644\u0641\u0648\u0641 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062b\u0631 \u0633\u0644\u0628\u064b\u0627 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u0643\u0631 \u0644\u062f\u064a\u0643 \u060c \u0639\u0644\u0649 \u0639\u0643\u0633 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0645\u0642\u0637\u0651\u0639 \u0628\u0627\u0644\u0641\u0648\u0644\u0627\u0630.<\/p>\n<p>\u0641\u0642\u0637 \u0644\u062a\u0648\u0636\u064a\u062d \u0627\u0644\u0623\u0645\u0648\u0631 &#8230;<\/p>\n<p>\u062a\u0642\u062f\u0645 \u062c\u0645\u064a\u0639 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0646\u0641\u0633 \u0627\u0644\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u060c \u0648\u0644\u0643\u0646 \u0645\u0639 \u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a \u0645\u062d\u062f\u0648\u062f\u0629 \u0644\u0644\u063a\u0627\u064a\u0629.<\/p>\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0641\u0648\u0631\u064a \u0648\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0645\u0644\u0641\u0648\u0641 \u0641\u064a \u062a\u062d\u0642\u064a\u0642 \u0623\u0647\u062f\u0627\u0641\u0643 \u0641\u064a \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646 \u060c \u0645\u062b\u0644 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0645\u0642\u0637\u0648\u0639 \u0628\u0627\u0644\u0641\u0648\u0644\u0627\u0630.<\/p>\n<p>\u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641 \u0627\u0644\u0648\u062d\u064a\u062f \u0647\u0648 \u062d\u0642\u064a\u0642\u0629 \u0623\u0646 \u0645\u0624\u0634\u0631 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0627\u0644\u0645\u0631\u062a\u0641\u0639 \u0644\u0644\u0634\u0648\u0641\u0627\u0646 \u0633\u0631\u064a\u0639 \u0627\u0644\u062a\u062d\u0636\u064a\u0631 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0633\u064a\u0626\u064b\u0627 \u0625\u0644\u0649 \u062d\u062f \u0645\u0627 \u0639\u0644\u0649 \u0635\u062d\u062a\u0643 \u0627\u0644\u0639\u0627\u0645\u0629.<\/p>\n<p style=\"text-align: right;\"><a href=\"#Contents\">\u0627\u0644\u0631\u062c\u0648\u0639 \u0625\u0644\u0649 \u0642\u0627\u0626\u0645\u0629 \u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0627\u062a<\/a><\/p>\n<h2><strong>\u0645\u0627 \u0647\u064a \u0643\u0645\u064a\u0629 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0623\u0646 \u0623\u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u064a\u0648\u0645\u064a\u064b\u0627 \u0644\u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u061f<\/strong><\/h2>\n<p><a href=\"#Contents\">\u0627\u0644\u0631\u062c\u0648\u0639 \u0625\u0644\u0649 \u0642\u0627\u0626\u0645\u0629 \u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0627\u062a<\/a><\/p>\n<p>\u0627\u0644\u0643\u0645\u064a\u0629 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627 \u0647\u064a \u0646\u0635\u0641 \u0643\u0648\u0628 \u0644\u0648\u062c\u0628\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u064a\u0648\u0645.\u00a0\u0639\u0645\u0644 \u0643\u0645\u064a\u0629 \u0625\u062c\u0645\u0627\u0644\u064a\u0629 \u0645\u0646 \u0643\u0648\u0628 \u0648\u0627\u062d\u062f \u064a\u0648\u0645\u064a\u064b\u0627 \u0623\u064a \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 80 \u062c\u0631\u0627\u0645\u064b\u0627.<\/p>\n<p>\u064a\u0645\u0643\u0646\u0643 \u0625\u0636\u0627\u0641\u0629 \u0639\u0646\u0627\u0635\u0631 \u0623\u062e\u0631\u0649 \u0625\u0644\u0649 \u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0644\u0625\u0636\u0627\u0641\u0629 \u0628\u0639\u0636 \u0627\u0644\u0646\u0643\u0647\u0627\u062a \u0627\u0644\u0644\u0630\u064a\u0630\u0629 \u0645\u062b\u0644:<\/p>\n<ul>\n<li>\u0627\u0644\u062d\u0644\u064a\u0628 \u0627\u0644\u062e\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u062f\u0633\u0645 \u0648\u0628\u0639\u0636 \u0634\u0631\u0627\u0626\u062d \u0627\u0644\u0641\u0627\u0643\u0647\u0629 (\u0634\u0631\u0627\u0626\u062d \u0627\u0644\u0645\u0648\u0632 \u0623\u0648 \u0627\u0644\u062a\u0641\u0627\u062d \u0623\u0648 \u0627\u0644\u0641\u0631\u0627\u0648\u0644\u0629)<\/li>\n<li>\u0627\u0644\u0644\u0628\u0646 \u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0633\u0645.<\/li>\n<\/ul>\n<p>\u062a\u062d\u0642\u0642 \u0645\u0646 \u0647\u0630\u0647\u00a0<a href=\"https:\/\/www.healthline.com\/health\/food-nutrition\/oatmeal-diet#foods-you-eat\">\u0627\u0644\u0645\u0642\u0627\u0644\u0629<\/a>\u00a0\u0627\u0644\u0634\u0627\u0645\u0644\u0629 \u0648\u0627\u0644\u0645\u0630\u0647\u0644\u0629\u00a0\u062d\u0648\u0644 \u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u060c \u0648\u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0643\u0647\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0636\u064a\u0641\u0647\u0627 \u0625\u0644\u0649 \u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0634\u0648\u0641\u0627\u0646.<\/p>\n<p>\u0644\u0644\u0633\u0624\u0627\u0644 \u0627\u0644\u0623\u062e\u064a\u0631 \u0627\u0644\u064a\u0648\u0645 &#8230;<\/p>\n<p style=\"text-align: right;\"><a href=\"#Contents\">\u0627\u0644\u0631\u062c\u0648\u0639 \u0625\u0644\u0649 \u0642\u0627\u0626\u0645\u0629 \u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0627\u062a<\/a><\/p>\n<h1><strong>\u0645\u0627 \u0647\u0648 \u0623\u0641\u0636\u0644 \u0648\u0642\u062a \u0644\u062a\u0646\u0627\u0648\u0644 \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646\u061f<\/strong><\/h1>\n<p><a href=\"#Contents\">\u0627\u0644\u0631\u062c\u0648\u0639 \u0625\u0644\u0649 \u0642\u0627\u0626\u0645\u0629 \u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0627\u062a<\/a><\/p>\n<p>\u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0645\u0646 \u0643\u0644 \u062c\u0644\u0633\u0629 \u062a\u062f\u0631\u064a\u0628 \u060c \u0633\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 &#8230;<\/p>\n<p>&#8220;\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u060c \u0641\u064a \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0645\u0646\u0627\u0633\u0628 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