{"id":1682,"date":"2022-04-24T11:56:07","date_gmt":"2022-04-24T08:56:07","guid":{"rendered":"https:\/\/chefaa.com\/blog\/nutrition\/?p=1682"},"modified":"2026-02-26T18:10:23","modified_gmt":"2026-02-26T15:10:23","slug":"%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d8%b2%d8%b9%d8%aa%d8%b1","status":"publish","type":"post","link":"https:\/\/chefaa.com\/blog\/nutrition\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d8%b2%d8%b9%d8%aa%d8%b1\/","title":{"rendered":"\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0632\u0639\u062a\u0631 | \u0627\u0644\u0645\u063a\u0644\u064a \u0648\u0627\u0644\u0645\u062c\u0641\u0641 \u0648\u0627\u0644\u0628\u0631\u064a"},"content":{"rendered":"<p>\u0646\u0628\u0627\u062a \u0639\u0634\u0628\u064a \u064a\u0634\u062a\u0647\u0631 \u0628\u0631\u0627\u0626\u062d\u062a\u0647 \u0627\u0644\u0641\u0631\u064a\u062f\u0629 \u0648\u0645\u0630\u0627\u0642\u0647 \u0627\u0644\u0645\u0645\u064a\u0632\u060c \u064a\u0636\u0627\u0641 \u0644\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0634\u0647\u064a\u0631\u0629 \u0645\u062b\u0644 \u0627\u0644\u062c\u0628\u0646 \u0648\u0627\u0644\u0628\u064a\u062a\u0632\u0627 \u0648\u0627\u0644\u0645\u0639\u0643\u0631\u0648\u0646\u0629 \u0644\u0645\u0646\u062d\u0647\u0627 \u0646\u0643\u0647\u0629 \u0645\u0645\u064a\u0632\u0629\u060c \u0643\u0645\u0627 \u064a\u0634\u062a\u0647\u0631 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647 \u0643\u0645\u0634\u0631\u0648\u0628 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0645\u0646\u0627\u0639\u0629 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0635\u062d\u0629 \u0648\u064a\u062d\u0644\u0649 \u0639\u0627\u062f\u0629\u064b \u0628\u0627\u0644\u0639\u0633\u0644\u060c \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0632\u0639\u062a\u0631 \u0643\u062b\u064a\u0631\u0629 \u0648\u0645\u0628\u0647\u0631\u0629 \u060c \u0644\u0646\u062a\u0639\u0631\u0641 \u0639\u0644\u064a\u0647\u0627 \u0628\u062a\u0641\u0635\u064a\u0644 \u0623\u0643\u062b\u0631.<\/p>\n<h2><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;\u0645\u0627 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0632\u0639\u062a\u0631&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:13055,&quot;3&quot;:{&quot;1&quot;:0},&quot;4&quot;:{&quot;1&quot;:2,&quot;2&quot;:16773836},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;9&quot;:1,&quot;10&quot;:1,&quot;12&quot;:1,&quot;15&quot;:&quot;Cairo&quot;,&quot;16&quot;:10}\">\u0645\u0627 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0632\u0639\u062a\u0631 \u061f<\/span><\/h2>\n<p>\u0627\u0644\u0632\u0639\u062a\u0631 \u0647\u0648 \u0639\u0634\u0628\u0629 \u0634\u062c\u0631\u064a\u0629 \u0630\u0627\u062a \u0623\u0648\u0631\u0627\u0642 \u062e\u0636\u0631\u0627\u0621 \u0631\u0645\u0627\u062f\u064a\u0629 \u0648\u0631\u0627\u0626\u062d\u0629 \u0648\u0646\u0643\u0647\u0629 \u0645\u0645\u064a\u0632\u0629 \u060c \u0647\u0630\u0647 \u0627\u0644\u0639\u0634\u0628\u0629 \u0645\u0648\u0637\u0646\u0647\u0627 \u063a\u0631\u0628 \u0627\u0644\u0628\u062d\u0631 \u0627\u0644\u0623\u0628\u064a\u0636 \u0627\u0644\u0645\u062a\u0648\u0633\u0637 \u200b\u200b\u060c \u0648\u062a\u0645\u062a\u062f \u0625\u0644\u0649 \u0627\u0644\u0645\u0646\u0627\u062e\u0627\u062a \u0627\u0644\u0623\u0643\u062b\u0631 \u062c\u0641\u0627\u0641\u0627\u064b \u0648\u0627\u0644\u0623\u0643\u062b\u0631 \u0625\u0634\u0631\u0627\u0642\u064b\u0627 \u062d\u0648\u0644 \u063a\u0631\u0628 \u0622\u0633\u064a\u0627 \u0648\u062c\u0646\u0648\u0628 \u0623\u0648\u0631\u0648\u0628\u0627.<\/p>\n<p><strong>\u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u0644\u0632\u0639\u062a\u0631 :<\/strong><\/p>\n<p>\u062a\u062d\u062a\u0648\u064a \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0623\u0648\u0631\u0627\u0642 <a href=\"https:\/\/www.webmd.com\/diet\/health-benefits-thyme#2\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0632\u0639\u062a\u0631<\/a> \u0627\u0644\u0645\u062c\u0641\u0641\u0629 \u0639\u0644\u0649:<\/p>\n<ul>\n<li>\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629: 2.76 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u0649.<\/li>\n<li>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 : 91 \u0645\u0644\u062c\u0645.<\/li>\n<li>\u0627\u0644\u062f\u0647\u0648\u0646 : 74 \u0645\u0644\u062c\u0645.<\/li>\n<li>\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a : 639 \u0645\u0644\u062c\u0645.<\/li>\n<li>\u0627\u0644\u0623\u0644\u064a\u0627\u0641 : 370 \u0645\u0644\u062c\u0645.<\/li>\n<li>\u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645: 550 \u0645\u0644\u062c\u0645.<\/li>\n<\/ul>\n<p>\u0643\u0645\u0627 \u064a\u062d\u062a\u0648\u0649 \u0627\u0644\u0632\u0639\u062a\u0631 \u0623\u064a\u0636\u0627\u064b \u0639\u0644\u0649 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0648\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0639\u0632\u0632 \u0627\u0644\u0635\u062d\u0629 \u0645\u062b\u0644 :<\/p>\n<ul>\n<li>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062c.<\/li>\n<li>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0623.<\/li>\n<li>\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645.<\/li>\n<li>\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645.<\/li>\n<li>\u0627\u0644\u062d\u062f\u064a\u062f.<\/li>\n<li>\u0627\u0644\u0645\u0646\u063a\u0646\u064a\u0632.<\/li>\n<li>\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645.<\/li>\n<li>\u0627\u0644\u0632\u0646\u0643.<\/li>\n<\/ul>\n<p>\u064a\u0645\u0643\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0632\u0639\u062a\u0631 \u0641\u064a \u0623\u064a \u0634\u0643\u0644 \u0645\u0646 \u0623\u0634\u0643\u0627\u0644\u0647\u060c \u0633\u0648\u0627\u0621 \u0641\u064a \u0647\u064a\u0626\u062a\u0647 \u0627\u0644\u0637\u0627\u0632\u062c\u0629 \u0623\u0648 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647 \u0645\u062c\u0641\u0641\u0627\u064b \u0643\u062a\u0648\u0627\u0628\u0644 \u0623\u0648 \u0635\u0646\u0639 \u0627\u0644\u0634\u0627\u064a \u0645\u0646\u0647 \u0623\u0648 \u0627\u0633\u062a\u062e\u0644\u0627\u0635\u0647 \u0641\u064a \u0635\u0648\u0631\u0629 \u0632\u064a\u062a.<\/p>\n<h3>\u0641\u0648\u0627\u0626\u062f \u0646\u0628\u0627\u062a \u0627\u0644\u0632\u0639\u062a\u0631<\/h3>\n<ul>\n<li><span style=\"font-size: 16px;\">\u064a\u062d\u062a\u0648\u0649 \u0639\u0644\u0649 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062c \u0627\u0644\u0630\u064a \u064a\u0642\u0648\u064a \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u064a.<\/span><\/li>\n<li>\u0644\u0647 \u062e\u0635\u0627\u0626\u0635 \u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0628\u0643\u062a\u064a\u0631\u064a\u0627 \u0648\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a.<\/li>\n<li>\u064a\u062d\u062a\u0648\u0649 \u0639\u0644\u0649 \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/li>\n<li>\u064a\u062f\u0639\u0645 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u062a\u0646\u0641\u0633\u064a \u0648\u064a\u062e\u0641\u0641 \u0645\u0646 \u0627\u0644\u0633\u0639\u0627\u0644.<\/li>\n<li>\u064a\u062d\u0633\u0646 \u0635\u062d\u0629 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a.<\/li>\n<li>\u0644\u0647 \u062f\u0648\u0631 \u0641\u064a \u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0623\u0646\u064a\u0645\u064a\u0627 \u0644\u0627\u062d\u062a\u0648\u0627\u0626\u0647 \u0639\u0644\u0649 \u0627\u0644\u062d\u062f\u064a\u062f.<\/li>\n<\/ul>\n<h2>\u0641\u0648\u0627\u0626\u062f \u0632\u064a\u062a \u0627\u0644\u0632\u0639\u062a\u0631<\/h2>\n<ul>\n<li>\u064a\u0645\u0643\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647 \u0644\u0639\u0645\u0644 \u0627\u0644\u0645\u0633\u0627\u062c \u0623\u0648 \u0627\u0644\u062a\u062f\u0644\u064a\u0643 \u0644\u0644\u062c\u0633\u0645 \u0644\u0644\u062a\u062e\u0641\u064a\u0641 \u0645\u0646 \u0627\u0644\u0642\u0644\u0642 \u0648\u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0627\u0644\u0625\u062c\u0647\u0627\u062f.<\/li>\n<li>\u064a\u0633\u062a\u062e\u062f\u0645 \u0645\u0648\u0636\u0639\u064a\u0627\u064b \u0639\u0644\u0649 \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u062d\u0648\u0636 \u0644\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0642\u0644\u0635\u0627\u062a \u0648\u0622\u0644\u0627\u0645 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u0634\u0647\u0631\u064a\u0629.<\/li>\n<li>\u064a\u0645\u0643\u0646 \u0648\u0636\u0639\u0647 \u0641\u064a \u0645\u0627\u0621 \u0645\u063a\u0644\u064a \u0644\u0644\u0627\u0633\u062a\u0646\u0634\u0627\u0642 \u0644\u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u062a\u0646\u0641\u0633\u064a.<\/li>\n<li>\u064a\u0645\u0643\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647 \u0639\u0644\u0649 \u0627\u0644\u0634\u0639\u0631 \u0645\u0648\u0636\u0639\u064a\u0627\u064b \u0644\u062a\u063a\u0630\u064a\u0629 \u0641\u0631\u0648\u0629 \u0627\u0644\u0631\u0623\u0633.<\/li>\n<\/ul>\n<h3>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0632\u0639\u062a\u0631 \u0644\u0644\u0645\u0639\u062f\u0629<\/h3>\n<p>\u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0632\u0639\u062a\u0631 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0637\u0628\u0642\u0629 \u0627\u0644\u0645\u062e\u0627\u0637 \u0627\u0644\u062a\u064a \u062a\u063a\u0644\u0641 \u0627\u0644\u0645\u0639\u062f\u0629 \u0645\u0646 \u0627\u0644\u062f\u0627\u062e\u0644 \u0648\u062a\u062d\u0645\u064a\u0647\u0627\u060c \u0648\u064a\u0642\u0644\u0644 \u0645\u0646 \u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u062d\u0645\u0636 \u0639\u0644\u0649 \u0628\u0637\u0627\u0646\u0629 \u0627\u0644\u0645\u0639\u062f\u0629 \u0648\u064a\u062d\u0645\u064a\u0647\u0627 \u0645\u0646 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a \u060c \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u062d\u0633\u0646 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0647\u0636\u0645 \u0648\u064a\u062e\u0641\u0641 \u0645\u0646 \u0627\u0644\u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0647\u0636\u0645\u064a\u0629 \u0628\u0641\u0636\u0644 \u062a\u0623\u062b\u064a\u0631\u0647 \u0627\u0644\u0645\u0647\u062f\u0626 \u0627\u0644\u0645\u0636\u0627\u062f \u0644\u0644\u062a\u0642\u0644\u0635\u0627\u062a.<\/p>\n<h4>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0632\u0639\u062a\u0631 \u0644\u062c\u0631\u062b\u0648\u0645\u0629 \u0627\u0644\u0645\u0639\u062f\u0629<\/h4>\n<p>\u0644\u0644\u0632\u0639\u062a\u0631 \u062e\u0635\u0627\u0626\u0635 \u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0645\u064a\u0643\u0631\u0648\u0628\u0627\u062a \u062a\u062d\u0645\u064a \u0627\u0644\u0645\u0639\u062f\u0629 \u0648\u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a \u0645\u0646 \u0627\u0644\u062c\u0631\u0627\u062b\u064a\u0645 \u0627\u0644\u0636\u0627\u0631\u0629 \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0641\u0649 \u062d\u0627\u0644\u0627\u062a \u062c\u0631\u062b\u0648\u0645\u0629 \u0627\u0644\u0645\u0639\u062f\u0629.<\/p>\n<h3>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0632\u0639\u062a\u0631 \u0644\u0644\u0635\u062f\u0631<\/h3>\n<p>\u0623\u0638\u0647\u0631\u062a \u0628\u0639\u0636 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0632\u0639\u062a\u0631 \u0644\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u062a\u0646\u0641\u0633\u064a \u0645\u062a\u0639\u062f\u062f\u0629 \u0643\u0627\u0644\u062a\u0627\u0644\u064a:<\/p>\n<ul>\n<li>\u064a\u0647\u062f\u0626 \u0645\u0646 \u0627\u0644\u0633\u0639\u0627\u0644.<\/li>\n<li>\u064a\u062e\u0641\u0641 \u0645\u0646 \u0627\u062d\u062a\u0642\u0627\u0646 \u0627\u0644\u0635\u062f\u0631.<\/li>\n<li>\u064a\u0642\u0644\u0644 \u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u062a\u0646\u0641\u0633\u064a.<\/li>\n<\/ul>\n<p>\u064a\u0639\u062a\u0642\u062f \u0623\u0646 \u0627\u0644\u0632\u0639\u062a\u0631 \u0641\u064a \u0635\u0648\u0631\u062a\u0647 \u0627\u0644\u0637\u0627\u0632\u062c\u0629 \u0647\u0648 \u0627\u0644\u0623\u0643\u062b\u0631 \u0641\u0627\u0626\u062f\u0629 \u0644\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u062a\u0646\u0641\u0633\u064a \u0644\u0643\u0646 \u0647\u0630\u0627 \u0644\u0627 \u064a\u0646\u0641\u064a \u0641\u0648\u0627\u0626\u062f \u0634\u0631\u0627\u0628 \u0627\u0644\u0632\u0639\u062a\u0631 \u0623\u064a\u0636\u0627\u064b.<\/p>\n<h3>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0632\u0639\u062a\u0631 \u0644\u0644\u0642\u0644\u0628<\/h3>\n<p>\u0623\u0638\u0647\u0631\u062a \u0628\u0639\u0636 <a href=\"https:\/\/www.healthline.com\/nutrition\/herbs-to-lower-blood-pressure#:~:text=Thyme%20is%20a%20flavorful%20herb,pressure%20(%2025%20%2C%2026%20).\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a<\/a> \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0645\u0633\u062a\u062e\u0644\u0635 \u0627\u0644\u0632\u0639\u062a\u0631 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0639\u0648\u0627\u0645\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628\u00a0 \u060c \u062d\u064a\u062b \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0627\u0644\u0636\u0627\u0631 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062b\u0644\u0627\u062b\u064a\u0629 \u0648\u062e\u0641\u0636\u00a0\u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0648\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629.<\/p>\n<h3>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0632\u0639\u062a\u0631 \u0644\u0644\u0628\u0637\u0646<\/h3>\n<p>\u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0632\u0639\u062a\u0631 \u0639\u0644\u0649 \u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0639\u062f\u0629 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0642\u0644\u0635\u0627\u062a \u0648\u0639\u0644\u0627\u062c \u0645\u0634\u0627\u0643\u0644 \u0645\u062b\u0644 \u0639\u0633\u0631 \u0627\u0644\u0647\u0636\u0645 \u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0634\u0647\u064a\u0629 \u0648\u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0645\u0639\u062f\u0629 \u0627\u0644\u0645\u0632\u0645\u0646 \u0648\u0623\u0639\u0631\u0627\u0636 \u0645\u062a\u0644\u0627\u0632\u0645\u0629 \u0627\u0644\u0642\u0648\u0644\u0648\u0646 \u0627\u0644\u0639\u0635\u0628\u064a (IBS).<\/p>\n<h3>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0632\u0639\u062a\u0631 \u0644\u0644\u0643\u0644\u0649<\/h3>\n<ul>\n<li>\u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0632\u0639\u062a\u0631 \u0641\u064a \u0627\u0644\u062a\u062e\u0641\u064a\u0641 \u0645\u0646 \u0627\u0644\u0622\u0644\u0627\u0645 \u0627\u0644\u062a\u064a \u062a\u0633\u0628\u0628\u0647\u0627 \u062d\u0635\u0648\u0627\u062a \u0627\u0644\u0643\u0644\u0649.<\/li>\n<li>\u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u062d\u0635\u0648\u0627\u062a \u0627\u0644\u0643\u0644\u0649.<\/li>\n<li>\u0644\u0647 \u062f\u0648\u0631 \u0641\u064a \u0627\u0644\u062a\u062e\u0641\u064a\u0641 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0645\u063a\u0635 \u0627\u0644\u0643\u0644\u0649.<\/li>\n<\/ul>\n<h3>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0632\u0639\u062a\u0631 \u0644\u0644\u0643\u0628\u062f<\/h3>\n<p>\u0627\u0644\u0632\u0639\u062a\u0631 \u063a\u0646\u064a \u0628\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0645\u062b\u0644 \u0645\u0631\u0643\u0628\u0627\u062a \u0627\u0644\u0641\u0644\u0627\u0641\u0648\u0646\u0648\u064a\u062f \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062d\u0645\u0627\u064a\u0629 \u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u062c\u0633\u0645 \u0645\u0646 \u0627\u0644\u062a\u0644\u0641 \u0628\u0641\u0639\u0644 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u062a\u0623\u0643\u0633\u062f\u0649 \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0643\u0628\u062f \u0648\u062f\u0639\u0645 \u0648\u0638\u0627\u0626\u0641\u0647 \u062e\u0627\u0635\u0629 \u0645\u0639 \u0627\u0644\u062a\u0642\u062f\u0645 \u0641\u064a \u0627\u0644\u0639\u0645\u0631.<\/p>\n<h3>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0632\u0639\u062a\u0631 \u0644\u0644\u0642\u0648\u0644\u0648\u0646<\/h3>\n<p>\u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0632\u0639\u062a\u0631 \u0639\u0644\u0649 \u062a\u0647\u062f\u0626\u0629 \u0622\u0644\u0627\u0645 <a href=\"https:\/\/chefaa.com\/blog\/%D8%B9%D9%84%D8%A7%D8%AC-%D8%A7%D9%84%D9%82%D9%88%D9%84%D9%88%D9%86\/\">\u0627\u0644\u0642\u0648\u0644\u0648\u0646<\/a> \u0648\u064a\u0642\u0644\u0644 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a \u0628\u0641\u0636\u0644 \u062e\u0635\u0627\u0626\u0635\u0647 \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u060c \u0644\u0630\u0644\u0643 \u064a\u0648\u0635\u0649 \u0628\u062a\u0646\u0627\u0648\u0644 \u0645\u063a\u0644\u064a \u0627\u0644\u0632\u0639\u062a\u0631 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0641\u064a \u0627\u0644\u0645\u0639\u062f\u0629 \u0623\u0648 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\u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0645\u0646\u0647\u0627 \u062d\u0645\u0636 \u0627\u0644\u0631\u0648\u0632\u0645\u0627\u0631\u064a\u0646\u064a\u0643 (Rosmarinic) \u0627\u0644\u0630\u0649 \u062a\u0634\u064a\u0631 \u0628\u0639\u0636 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0625\u0644\u0649 \u0623\u0646\u0647 \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a \u0648\u062a\u0642\u0644\u064a\u0644 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0648\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0645\u0645\u0627 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0627\u0644\u0645\u0631\u062a\u0641\u0639.<\/p>\n<p>\u064a\u064f\u0646\u0635\u062d \u0628\u0639\u062f\u0645 \u0625\u0636\u0627\u0641\u0629 \u0645\u062d\u0644\u064a\u0627\u062a \u0635\u0646\u0627\u0639\u064a\u0629 \u0644\u0634\u0631\u0627\u0628 \u0627\u0644\u0632\u0639\u062a\u0631 \u0644\u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0641\u0648\u0627\u0626\u062f\u0647 \u062f\u0648\u0646 \u0623\u0636\u0631\u0627\u0631.<\/p>\n<h3><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0632\u0639\u062a\u0631 \u0644\u0644\u062a\u062e\u0633\u064a\u0633 \u0627\u0644\u0643\u0631\u0634&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:13053,&quot;3&quot;:{&quot;1&quot;:0},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;9&quot;:1,&quot;10&quot;:1,&quot;12&quot;:1,&quot;15&quot;:&quot;Cairo&quot;,&quot;16&quot;:10}\">\u0641\u0648\u0627\u0626\u062f 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href=\"https:\/\/chefaa.com\/blog\/mommies\/%D9%81%D9%88%D8%A7%D8%A6%D8%AF-%D8%A7%D9%84%D8%B2%D8%B9%D8%AA%D8%B1-%D9%84%D9%84%D8%AD%D8%A7%D9%85%D9%84\/\">\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0632\u0639\u062a\u0631 \u0644\u0644\u062d\u0627\u0645\u0644<\/a><\/h3>\n<ul>\n<li>\u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0627\u0644\u0644\u0630\u0627\u0646 \u064a\u062d\u0645\u064a\u0627\u0646 \u0627\u0644\u062d\u0627\u0645\u0644 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645.<\/li>\n<li>\u064a\u062d\u0645\u064a \u0627\u0644\u062d\u0627\u0645\u0644 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0623\u0646\u064a\u0645\u064a\u0627.<\/li>\n<li>\u064a\u0642\u0648\u064a \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u064a 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href=\"https:\/\/chefaa.com\/blog\/%D8%B9%D9%84%D8%A7%D8%AC-%D8%B6%D8%B9%D9%81-%D8%A7%D9%84%D8%A5%D9%86%D8%AA%D8%B5%D8%A7%D8%A8-%D8%B3%D8%B1%D8%B9%D8%A9-%D8%A7%D9%84%D9%82%D8%B0%D9%81\/\">\u0636\u0639\u0641 \u0627\u0644\u0627\u0646\u062a\u0635\u0627\u0628<\/a> \u0623\u0648 \u0632\u064a\u0627\u062f\u062a\u0647\u060c \u062d\u064a\u062b \u0644\u0627 \u064a\u0624\u062b\u0631 \u0627\u0644\u0632\u0639\u062a\u0631 \u0639\u0644\u0649 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u062c\u0646\u0633\u064a \u0628\u0634\u0643\u0644 \u0645\u0628\u0627\u0634\u0631.<\/p>\n<h3>\u0647\u0644 \u0627\u0644\u0632\u0639\u062a\u0631 \u0645\u0633\u0645\u0648\u062d \u0641\u064a \u0627\u0644\u0643\u064a\u062a\u0648\u061f<\/h3>\n<p>\u0628\u0627\u0644\u0637\u0628\u0639 \u064a\u0639\u062f \u0627\u0644\u0632\u0639\u062a\u0631 \u0645\u0646 \u0627\u0644\u0623\u0639\u0634\u0627\u0628 \u0627\u0644\u0645\u0633\u0645\u0648\u062d \u0628\u0647\u0627 \u0641\u064a \u0646\u0638\u0627\u0645 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