{"id":1839,"date":"2022-05-17T13:27:39","date_gmt":"2022-05-17T10:27:39","guid":{"rendered":"https:\/\/chefaa.com\/blog\/nutrition\/?p=1839"},"modified":"2025-09-14T13:29:56","modified_gmt":"2025-09-14T10:29:56","slug":"%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d8%ad%d8%b1%d9%86%d9%83%d8%b4","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%ad%d8%b1%d9%86%d9%83%d8%b4\/","title":{"rendered":"\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 | \u0644\u0644\u062f\u0627\u064a\u062a \u0648\u0627\u0644\u0628\u0634\u0631\u0629 \u0648\u0627\u0644\u0634\u0639\u0631"},"content":{"rendered":"<p>\u0641\u0627\u0643\u0647\u0629 \u0644\u0630\u064a\u0630\u0629 \u0627\u0644\u0645\u0630\u0627\u0642 \u0635\u063a\u064a\u0631\u0629 \u0641\u064a \u0627\u0644\u062d\u062c\u0645 \u064a\u0643\u062b\u0631 \u0638\u0647\u0648\u0631\u0647\u0627 \u0641\u064a \u0627\u0644\u0634\u062a\u0627\u0621 \u0648\u064a\u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0627\u0644\u0646\u0627\u0633 \u0643\u0646\u0648\u0639 \u0645\u0646 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u062a\u0633\u0627\u0644\u064a \u0648\u064a\u0633\u062a\u0645\u062a\u0639 \u0628\u0647\u0627 \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0648\u0627\u0644\u0643\u0628\u0627\u0631\u060c \u064a\u062a\u0645\u064a\u0632 \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0628\u0645\u0630\u0627\u0642\u0647 \u0627\u0644\u062d\u0644\u0648 \u0627\u0644\u0645\u0627\u0626\u0644 \u0644\u0644\u0645\u0644\u0648\u062d\u0629 \u0642\u0644\u064a\u0644\u0627\u064b\u060c \u0648\u064a\u0634\u0628\u0647 \u0641\u064a \u0634\u0643\u0644\u0647 \u0627\u0644\u0643\u0631\u0632 \u0648\u0644\u0643\u0646 \u0628\u0644\u0648\u0646 \u0630\u0647\u0628\u064a \u0623\u0648 \u0628\u0631\u062a\u0642\u0627\u0644\u064a.<\/p>\n<p>\u064a\u0637\u0644\u0642 \u0639\u0644\u064a\u0647 \u0627\u0633\u0645\u0647 \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0630\u0647\u0628\u064a \u0641\u0645\u0627 \u0647\u064a \u0623\u0647\u0645 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0627\u0644\u062d\u0642\u0627\u0626\u0642 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0628\u0647\u061f<\/p>\n<h2>\u0645\u0627 \u0647\u064a \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u061f<\/h2>\n<p>\u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0647\u0649 \u0641\u0627\u0643\u0647\u0629 \u062a\u062a\u0628\u0639 \u0627\u0644\u0639\u0627\u0626\u0644\u0629 \u0627\u0644\u0628\u0627\u0630\u0646\u062c\u0627\u0646\u064a\u0629 \u060c \u0645\u0648\u0637\u0646\u0647\u0627 \u0627\u0644\u0623\u0635\u0644\u064a \u0623\u0645\u0631\u064a\u0643\u0627 \u0648\u0627\u0644\u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u0627\u0633\u062a\u0648\u0627\u0626\u064a\u0629 \u0648\u062a\u062a\u0645\u064a\u0632 \u0628\u0637\u0639\u0645\u0647\u0627 \u0627\u0644\u0630\u064a \u064a\u0645\u0632\u062c \u0628\u064a\u0646 \u0627\u0644\u062d\u0627\u0645\u0636\u064a \u0648\u0627\u0644\u0633\u0643\u0631\u064a \u0648\u062a\u062d\u064a\u0637 \u0628\u0647\u0627 \u0642\u0634\u0631\u0629 \u0648\u0631\u0642\u064a\u0629 \u062a\u0634\u0628\u0647 \u0627\u0644\u0641\u0627\u0646\u0648\u0633 \u062a\u063a\u0644\u0641 \u062d\u0628\u0629 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0648\u0628\u062f\u0627\u062e\u0644\u0647\u0627 \u0628\u0639\u0636 \u0627\u0644\u0628\u0630\u0648\u0631 \u0627\u0644\u0644\u064a\u0646\u0629 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0623\u0643\u0644.<\/p>\n<p><strong>\u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u0644\u062d\u0631\u0643\u0646\u0634:<\/strong><\/p>\n<p>\u064a\u062d\u062a\u0648\u064a \u0643\u0648\u0628 \u0648\u0627\u062d\u062f (140 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0639\u0644\u0649 \u0627\u0644\u062d\u0642\u0627\u0626\u0642 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629:<\/p>\n<ul>\n<li>74 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a.<\/li>\n<li>\u00a015.7 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.<\/li>\n<li>6 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641.<\/li>\n<li>2.7 \u062c\u0631\u0627\u0645 \u0645\u0646 <a href=\"https:\/\/chefaa.com\/blog\/nutrition\/%D8%A7%D9%84%D8%A3%D8%B7%D8%B9%D9%85%D8%A9-%D8%A7%D9%84%D8%AA%D9%8A-%D8%AA%D8%AD%D8%AA%D9%88%D9%8A-%D8%B9%D9%84%D9%89-%D8%A8%D8%B1%D9%88%D8%AA%D9%8A%D9%86-%D8%B9%D8%A7%D9%84%D9%8A\/\">\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/a>.<\/li>\n<li>1 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646.<\/li>\n<\/ul>\n<p>\u064a\u062d\u062a\u0648\u0649 <a href=\"https:\/\/www.healthline.com\/nutrition\/golden-berries#nutrition\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u062d\u0631\u0646\u0643\u0634<\/a> \u0639\u0644\u0649 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0645\u062b\u0644:<\/p>\n<ul>\n<li><a href=\"https:\/\/chefaa.com\/blog\/%D9%81%D9%8A%D8%AA%D8%A7%D9%85%D9%8A%D9%86-%D8%B3%D9%8A-vitamin-c\/\">\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062c<\/a>.<\/li>\n<li>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628\u0661 \u0648\u0628\u0662 \u0648\u0628\u0663.<\/li>\n<li>\u0627\u0644\u062d\u062f\u064a\u062f.<\/li>\n<li>\u0627\u0644\u0641\u0633\u0641\u0648\u0631.<\/li>\n<li>\u0628\u064a\u062a\u0627 \u0643\u0627\u0631\u0648\u062a\u064a\u0646.<\/li>\n<li>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0623.<\/li>\n<li>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0643.<\/li>\n<li>\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645.<\/li>\n<\/ul>\n<h3>\u0641\u0648\u0627\u0626\u062f \u0623\u0643\u0644 \u0627\u0644\u062d\u0631\u0646\u0643\u0634 :<\/h3>\n<ul>\n<li>\u064a\u062d\u062a\u0648\u0649 \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629.<\/li>\n<li>\u0642\u062f \u064a\u062d\u0633\u0646 \u0627\u0644\u0631\u0624\u064a\u0629.<\/li>\n<li>\u0644\u0647 \u062e\u0635\u0627\u0626\u0635 \u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a.<\/li>\n<li>\u0642\u062f \u064a\u0639\u0632\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u0629.<\/li>\n<li>\u0642\u062f \u064a\u0641\u064a\u062f \u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645.<\/li>\n<\/ul>\n<h3>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0644\u0644\u0631\u062c\u0627\u0644<\/h3>\n<p>\u064a\u0648\u0641\u0631 \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u0644\u0631\u062c\u0627\u0644 \u060c \u0641\u0647\u0648 \u063a\u0646\u064a \u0628\u0627\u0644\u0643\u0627\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u060c \u0648\u0647\u064a \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0645\u0646\u0639 \u0623\u0648 \u0625\u0628\u0637\u0627\u0621 \u062a\u0644\u0641 \u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u062c\u0633\u0645 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a \u060c \u0643\u0645\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u062a\u0642\u0644\u064a\u0644 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644.<\/p>\n<h4>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0644\u0644\u0627\u0646\u062a\u0635\u0627\u0628<\/h4>\n<p>\u0644\u064a\u0633 \u0647\u0646\u0627\u0643 \u062f\u0644\u064a\u0644 \u0645\u0648\u062b\u0648\u0642 \u0641\u064a\u0647 \u0639\u0644\u0649 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0644\u0644\u0627\u0646\u062a\u0635\u0627\u0628 \u0628\u0634\u0643\u0644 \u0645\u0628\u0627\u0634\u0631 \u0625\u0644\u0627 \u0623\u0646\u0647 \u0645\u0641\u064a\u062f \u0644\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629 \u0644\u0644\u0631\u062c\u0627\u0644 \u0648\u063a\u0646\u064a \u0628\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u062a\u064a \u062a\u0639\u0632\u0632 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u0648\u0627\u0644\u062a\u0649 \u062a\u0646\u0639\u0643\u0633 \u0628\u0634\u0643\u0644 \u0625\u064a\u062c\u0627\u0628\u0649 \u0639\u0644\u0649 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u062c\u0646\u0633\u0649.<\/p>\n<h3>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0644\u0644\u0646\u0633\u0627\u0621<\/h3>\n<p>\u0623\u0648\u0636\u062d\u062a \u0628\u0639\u0636 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0642\u062f \u064a\u0643\u0648 \u0645\u0641\u064a\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0623\u0639\u0631\u0627\u0636 \u0645\u062a\u0644\u0627\u0632\u0645\u0629 \u0645\u0627 \u0642\u0628\u0644 \u0627\u0644\u0637\u0645\u062b \u0639\u0646\u062f \u0627\u0644\u0646\u0633\u0627\u0621 \u060c \u0643\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0622\u0644\u0627\u0645 \u0648\u062a\u0642\u0644\u0635\u0627\u062a \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u0634\u0647\u0631\u064a\u0629 \u0648\u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0627\u0644\u0642\u0644\u0642 \u0627\u0644\u0645\u0635\u0627\u062d\u0628\u0629 \u0644\u0647\u0627. \u0648\u0642\u062f \u0623\u0648\u0636\u062d\u062a \u0647\u0630\u0647 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0647\u0630\u0627 \u0642\u062f \u064a\u0631\u062c\u0639 \u0644\u0648\u062c\u0648\u062f \u0646\u0633\u0628\u0629 \u0645\u0646 \u0627\u0644\u0645\u0646\u062c\u0646\u064a\u0632 \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0628\u0627\u0644\u062d\u0631\u0646\u0643\u0634.<\/p>\n<h3><a href=\"https:\/\/chefaa.com\/blog\/mommies\/%D9%81%D9%88%D8%A7%D8%A6%D8%AF-%D8%A7%D9%84%D8%AD%D8%B1%D9%86%D9%83%D8%B4-%D9%84%D9%84%D8%AD%D8%A7%D9%85%D9%84\/\">\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0644\u0644\u062d\u0627\u0645\u0644<\/a><\/h3>\n<p>\u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0645\u0641\u064a\u062f\u0629 \u0644\u0644\u062d\u0627\u0645\u0644 \u062d\u064a\u062b:<\/p>\n<ul>\n<li>\u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0645\u0646 \u0627\u0644\u062d\u062f\u064a\u062f \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062d\u0645\u0627\u064a\u0629 \u0627\u0644\u062d\u0627\u0645\u0644 \u0645\u0646 \u0627\u0644\u0623\u0646\u064a\u0645\u064a\u0627 \u0648\u0641\u0642\u0631 \u0627\u0644\u062f\u0645.<\/li>\n<li>\u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u062a\u0634\u0646\u062c\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0648\u0622\u0644\u0627\u0645 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0648\u064a\u0642\u0644\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\u062a\u0648\u064a \u0639\u0644\u0649 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 3 \u0627\u0644\u0630\u064a \u064a\u0644\u0639\u0628 \u062f\u0648\u0631\u0627\u064b \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0623\u0639\u0635\u0627\u0628.<\/li>\n<li>\u063a\u0646\u064a \u0628\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062c \u0627\u0644\u0630\u064a \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u064a \u0644\u0644\u062d\u0627\u0645\u0644.<\/li>\n<li>\u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0641\u064a \u0645\u0639\u062f\u0644\u0627\u062a\u0647 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0648\u064a\u0644\u0639\u0628 \u062f\u0648\u0631\u0627\u064b \u0641\u064a \u0627\u0644\u062d\u0645\u0627\u064a\u0629 \u0645\u0646 \u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0627\u0644\u0630\u064a \u0642\u062f \u064a\u062a\u0633\u0628\u0628 \u0641\u064a \u062a\u0633\u0645\u0645 \u0627\u0644\u062d\u0645\u0644.<\/li>\n<li>\u064a\u062d\u0645\u064a \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0634\u0631\u0627\u064a\u064a\u0646.<\/li>\n<li>\u064a\u0639\u062f \u0628\u062f\u064a\u0644\u0627\u064b \u0635\u062d\u064a\u0627\u064b \u0644\u0644\u062d\u0644\u0648\u0649 \u0627\u0644\u0635\u0646\u0627\u0639\u064a\u0629 \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0634\u062a\u0647\u064a\u0647\u0627 \u0627\u0644\u062d\u0627\u0645\u0644 \u0628\u0633\u0628\u0628 \u062a\u063a\u064a\u0631\u0627\u062a \u0627\u0644\u0634\u0647\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0639\u0627\u0646\u064a \u0645\u0646\u0647\u0627 \u0641\u062a\u0631\u0629 \u0627\u0644\u062d\u0645\u0644.<\/li>\n<\/ul>\n<h3>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0644\u0644\u0623\u0637\u0641\u0627\u0644<\/h3>\n<p>\u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0641\u0627\u0643\u0647\u0629 \u0635\u062d\u064a\u0629 \u0648\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0644\u0644\u0623\u0637\u0641\u0627\u0644 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u062d\u0644\u0648\u064a\u0627\u062a \u0648\u0627\u0644\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0635\u0646\u0627\u0639\u064a\u0629 \u0627\u0644\u0636\u0627\u0631\u0629\u060c \u0644\u0647 \u0642\u064a\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0639\u0627\u0644\u064a\u0629 \u0648\u063a\u0646\u064a \u0628\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0648\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a\u060c \u0648\u0645\u0646 \u0623\u0628\u0631\u0632 \u0641\u0648\u0627\u0626\u062f\u0647:<\/p>\n<ul>\n<li>\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0645\u0646\u0627\u0639\u0629 \u0641\u064a \u0645\u0648\u0627\u062c\u0647\u0629 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0648\u0627\u0644\u0639\u062f\u0648\u0649 \u0627\u0644\u0628\u0643\u062a\u064a\u0631\u064a\u0629 \u0623\u0648 \u0627\u0644\u0641\u064a\u0631\u0648\u0633\u064a\u0629 \u0628\u0641\u0639\u0644 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062c \u0648\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629.<\/li>\n<li>\u0642\u062f \u064a\u0641\u064a\u062f \u0627\u0644\u0639\u0638\u0627\u0645 \u0628\u0633\u0628\u0628 \u0648\u062c\u0648\u062f \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645.<\/li>\n<li>\u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629.<\/li>\n<li>\u064a\u0645\u062f \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0637\u0627\u0642\u0629.<\/li>\n<\/ul>\n<h3>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0644\u0644\u0645\u062a\u0632\u0648\u062c\u064a\u0646<\/h3>\n<p>\u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u063a\u0646\u064a\u0629 \u0628\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0648\u0647\u0649 \u0645\u0641\u064a\u062f\u0629 \u0644\u0644\u0645\u062a\u0632\u0648\u062c\u064a\u0646 \u062d\u064a\u062b \u062a\u0639\u0645\u0644 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0639\u0644\u0649 \u0645\u0643\u0627\u0641\u062d\u0629 \u0627\u0644\u062c\u0632\u064a\u0626\u0627\u062a\u00a0 \u0627\u0644\u0636\u0627\u0631\u0629 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0644\u062d\u0642 \u0627\u0644\u0636\u0631\u0631 \u0628\u0643\u0644 \u0645\u0646 \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u0627\u062a \u0627\u0644\u0645\u0646\u0648\u064a\u0629 \u0648\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u0628\u0648\u064a\u0636\u0627\u062a.<\/p>\n<h3>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0644\u0644\u062c\u0646\u0633<\/h3>\n<p>\u0644\u064a\u0633 \u0647\u0646\u0627\u0643 \u0623\u062f\u0644\u0629 \u062a\u0624\u0643\u062f \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0644\u0644\u0639\u0644\u0627\u0642\u0629 \u0627\u0644\u0632\u0648\u062c\u064a\u0629 \u0623\u0648 \u062a\u0623\u062b\u064a\u0631\u0647 \u0639\u0644\u0649 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u062c\u0646\u0633\u064a \u0628\u0634\u0643\u0644 \u0645\u0628\u0627\u0634\u0631 \u0625\u0644\u0627 \u0623\u0646\u0647 \u063a\u0646\u064a \u0628\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0648\u064a\u0642\u0648\u064a \u0627\u0644\u0645\u0646\u0627\u0639\u0629 \u0648\u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u064a\u062d\u0645\u064a \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0645\u0645\u0627 \u064a\u0646\u0639\u0643\u0633 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0644\u0629 \u0627\u0644\u062c\u0646\u0633\u064a\u0629.<\/p>\n<h3>\u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0648\u0627\u0644\u062f\u0627\u064a\u062a<\/h3>\n<p>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0644\u0644\u062a\u062e\u0633\u064a\u0633 \u0639\u062f\u064a\u062f\u0629 \u062d\u064a\u062b \u064a\u062a\u0645\u064a\u0632 \u0628\u0623\u0646:<\/p>\n<ul>\n<li>\u0633\u0639\u0631\u0627\u062a\u0647 \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0641\u0644\u0627 \u064a\u0633\u0628\u0628 \u0632\u064a\u0627\u062f\u0629 \u0641\u064a \u0627\u0644\u0648\u0632\u0646.<\/li>\n<li>\u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0633\u0643\u0631.<\/li>\n<li>\u0648\u0645\u0646 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0644\u0644\u0631\u062c\u064a\u0645 \u0623\u064a\u0636\u0627\u064b \u0623\u0646\u0647 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u0625\u062d\u0633\u0627\u0633 \u0628\u0627\u0644\u0634\u0628\u0639.<\/li>\n<\/ul>\n<h3>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0644\u0644\u0645\u0639\u062f\u0647<\/h3>\n<p>\u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u0644\u0627 \u0628\u0623\u0633 \u0628\u0647\u0627 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u062a\u064a \u062a\u0644\u0639\u0628 \u062f\u0648\u0631\u0627\u064b \u0647\u0627\u0645\u0627\u064b \u0641\u064a \u0635\u062d\u0629 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a \u060c \u0643\u0645\u0627 \u0623\u0646 \u0644\u0647 \u062f\u0648\u0631 \u0641\u0639\u0627\u0644 \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0627\u0646\u062a\u0641\u0627\u062e\u0627\u062a \u0648\u0627\u0644\u0625\u0645\u0633\u0627\u0643 \u0648\u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0633\u0631\u0637\u0627\u0646 \u0627\u0644\u0645\u0639\u062f\u0629 \u0648\u0627\u0644\u0642\u0648\u0644\u0648\u0646 \u0628\u0641\u0639\u0644 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0628\u0647.<\/p>\n<h3>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0644\u0644\u0628\u0631\u0648\u0633\u062a\u0627\u062a\u0627<\/h3>\n<p>\u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u063a\u0646\u064a \u0628\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u0649 \u0627\u0644\u0630\u064a \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0623\u0639\u0631\u0627\u0636 \u062a\u0636\u062e\u0645 \u0627\u0644\u0628\u0631\u0648\u0633\u062a\u0627\u062a\u0627 \u0627\u0644\u062d\u0645\u064a\u062f (BPH) \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062a\u0628\u0648\u0644 \u0648\u0627\u0644\u062a\u0648\u0631\u0645.<\/p>\n<h3>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0644\u0644\u0643\u0644\u0649<\/h3>\n<p>\u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0627\u062a \u0645\u0639\u062a\u062f\u0644\u0629 \u0645\u0646 \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u064a\u0641\u064a\u062f \u0641\u064a \u062a\u0639\u0632\u064a\u0632 \u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u0643\u0644\u0649 \u0644\u0623\u0646\u0647 \u063a\u0646\u064a \u0628\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0648\u0644\u0643\u0646 \u0625\u0646 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0643\u0644\u0649 \u0641\u0639\u0644\u064a\u0643 \u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0645\u0639 \u0645\u0642\u062f\u0645 \u0627\u0644\u0631\u0639\u0627\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0644\u0633\u0624\u0627\u0644\u0647 \u0639\u0646 \u0627\u0644\u0646\u0633\u0628\u0629 \u0627\u0644\u0645\u0633\u0645\u0648\u062d \u0644\u0643 \u0628\u0647\u0627.<\/p>\n<h3>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0644\u0644\u0643\u0628\u062f<\/h3>\n<p>\u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u0643\u0628\u062f \u0648\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u062a\u0644\u0641 \u062e\u0644\u0627\u064a\u0627\u0647 \u0628\u0641\u0639\u0644 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0628\u0647 \u0648\u0644\u0643\u0646 \u0647\u0630\u0627 \u0641\u064a \u0627\u0644\u0643\u0645\u064a\u0627\u062a \u0627\u0644\u0645\u0639\u062a\u062f\u0644\u0629 \u0645\u0646\u0647 \u0648\u0644\u064a\u0633 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u062a\u0646\u0627\u0648\u0644\u0647 \u0628\u0634\u0643\u0644 \u063a\u064a\u0631 \u0635\u062d\u064a.<\/p>\n<h3>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0644\u0645\u0631\u0636\u0649 \u0627\u0644\u0633\u0643\u0631<\/h3>\n<p>\u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u0645\u0631\u0636\u0649 \u0627\u0644\u0633\u0643\u0631 \u0645\u0646 \u0639\u062f\u0629 \u0627\u062a\u062c\u0627\u0647\u0627\u062a \u062d\u064a\u062b:<\/p>\n<ul>\n<li>\u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 3 (\u0627\u0644\u0646\u064a\u0627\u0633\u064a\u0646) \u0627\u0644\u0630\u064a \u064a\u062d\u0633\u0646 \u0645\u0646 \u0641\u0639\u0627\u0644\u064a\u0629<a href=\"https:\/\/chefaa.com\/blog\/%D8%B9%D9%84%D8%A7%D8%AC-%D9%85%D8%B1%D8%B6-%D8%A7%D9%84%D8%B3%D9%83%D8%B1%D9%8A\/\"> \u0623\u062f\u0648\u064a\u0629 \u0627\u0644\u0633\u0643\u0631<\/a>.<\/li>\n<li>\u063a\u0646\u064a \u0628\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0645\u062b\u0644 \u0627\u0644\u0643\u0627\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u062a\u0649 \u062a\u0642\u0644\u0644 \u0645\u0646 \u0645\u0636\u0627\u0639\u0641\u0627\u062a \u0627\u0644\u0633\u0643\u0631\u064a.<\/li>\n<li>\u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0632\u0646 \u0635\u062d\u064a \u0645\u0645\u0627 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0645\u0636\u0627\u0639\u0641\u0627\u062a \u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631.<\/li>\n<li>\u0627\u0644\u0645\u0624\u0634\u0631 \u0627\u0644\u0633\u0643\u0631\u0649 \u0644\u0647 \u0645\u0646\u062e\u0641\u0636 \u0641\u064a\u0645\u0643\u0646 \u0625\u0636\u0627\u0641\u062a\u0647 \u0644\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u0649 \u0627\u0644\u064a\u0648\u0645\u064a \u0641\u064a \u0627\u0644\u0633\u0644\u0637\u0627\u062a \u0623\u0648 \u0643\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0635\u062d\u064a\u0629.<\/li>\n<\/ul>\n<h3>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0644\u0644\u0636\u063a\u0637<\/h3>\n<p>\u064a\u0639\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0645\u0641\u064a\u062f\u0629 \u0644\u0645\u0631\u0636\u0649 \u0627\u0644\u0636\u063a\u0637 \u0648\u0627\u0644\u0642\u0644\u0628 \u062d\u064a\u062b:<\/p>\n<ul>\n<li>\u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0645\u0646 \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0627\u0644\u0630\u064a \u064a\u0639\u0645\u0644 \u0643\u0645\u0648\u0633\u0639 \u0644\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0645\u0645\u0627 \u064a\u0642\u0644\u0644 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645.<\/li>\n<li>\u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u062c\u064a\u062f\u0629 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0646\u0633\u0628\u0629 \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0627\u0644\u0636\u0627\u0631.<\/li>\n<li>\u064a\u062d\u0645\u064a \u0645\u0631\u0636\u0649 \u0627\u0644\u0642\u0644\u0628 \u0645\u0646 \u0627\u0644\u0645\u0636\u0627\u0639\u0641\u0627\u062a \u0645\u062b\u0644 \u0627\u0644\u0633\u0643\u062a\u0627\u062a \u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0648\u0627\u0644\u0646\u0648\u0628\u0627\u062a \u0648\u062a\u0635\u0644\u0628 \u0627\u0644\u0634\u0631\u0627\u064a\u064a\u0646.<\/li>\n<\/ul>\n<h3>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0644\u0645\u0631\u0636\u0649 \u0627\u0644\u0633\u0631\u0637\u0627\u0646<\/h3>\n<p>\u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0642\u062f \u064a\u0643\u0648\u0646 \u0644\u0647 \u062f\u0648\u0631 \u0645\u0641\u064a\u062f \u0641\u064a \u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0633\u0631\u0637\u0627\u0646 \u0648\u0645\u0643\u0627\u0641\u062d\u0629 \u062a\u0637\u0648\u0631 \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u0633\u0631\u0637\u0627\u0646\u064a\u0629 \u062d\u064a\u062b \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u062c\u064a\u062f\u0629 \u0645\u0646 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0643\u0627\u0641\u062d \u0627\u0644\u062c\u0632\u064a\u0626\u0627\u062a \u0627\u0644\u0636\u0627\u0631\u0629 \u0627\u0644\u062a\u0649 \u062a\u0633\u0628\u0628 \u062a\u0644\u0641 \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0643\u0645\u0627 \u0623\u0646\u0647 \u063a\u0646\u064a \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062c \u0648 \u0623 \u0627\u0644\u0645\u0642\u0648\u064a\u0627\u0646 \u0644\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u064a.<\/p>\n<h3>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0644\u0644\u0628\u0634\u0631\u0629<\/h3>\n<p>\u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u063a\u0646\u064a \u0628\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0648\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0635\u062d\u0629 \u0648\u062c\u0645\u0627\u0644 \u0627\u0644\u0628\u0634\u0631\u0629 \u0633\u0648\u0627\u0621 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0625\u0636\u0627\u0641\u062a\u0647 \u0644\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0623\u0648 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647 \u0641\u064a \u0635\u0646\u0639 \u0627\u0644\u0648\u0635\u0641\u0627\u062a \u0627\u0644\u0645\u0648\u0636\u0639\u064a\u0629\u060c \u0648\u0645\u0646 \u0623\u0628\u0631\u0632 \u0641\u0648\u0627\u0626\u062f\u0647:<\/p>\n<ul>\n<li>\u064a\u0631\u0637\u0628 \u0627\u0644\u0628\u0634\u0631\u0629 \u0648\u064a\u0644\u0637\u0641\u0647\u0627.<\/li>\n<li>\u064a\u0646\u0642\u064a\u0647\u0627 \u0645\u0646 \u0627\u0644\u0634\u0648\u0627\u0626\u0628 \u0648\u0627\u0644\u0623\u062a\u0631\u0628\u0629.<\/li>\n<li>\u064a\u062c\u062f\u062f \u062d\u064a\u0648\u064a\u062a\u0647\u0627 \u0648\u064a\u0642\u0644\u0644 \u0645\u0646 \u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u062a\u0642\u062f\u0645 \u0641\u064a \u0627\u0644\u0639\u0645\u0631 \u0628\u0641\u0639\u0644 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0628\u0647.<\/li>\n<li>\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u0628\u0642\u0639 \u0648\u0627\u0644\u062a\u0635\u0628\u063a\u0627\u062a.<\/li>\n<\/ul>\n<h3>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0644\u0644\u0634\u0639\u0631<\/h3>\n<ul>\n<li>\u063a\u0646\u064a \u0628\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u062a\u064a \u062a\u0639\u0632\u0632 \u0646\u0645\u0648 \u0627\u0644\u0634\u0639\u0631.<\/li>\n<li>\u064a\u0642\u0644\u0644 \u0645\u0646 \u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631.<\/li>\n<li>\u064a\u0644\u0637\u0641 \u0641\u0631\u0648\u0629 \u0627\u0644\u0631\u0623\u0633.<\/li>\n<li>\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0639\u0644\u0627\u062c \u0627\u0644\u0642\u0634\u0631\u0629.<\/li>\n<\/ul>\n<h3>\u0641\u0648\u0627\u0626\u062f \u0639\u0635\u064a\u0631 \u0627\u0644\u062d\u0631\u0646\u0643\u0634<\/h3>\n<p>\u0639\u0635\u064a\u0631 \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0645\u0646 \u0627\u0644\u0639\u0635\u0627\u0626\u0631 \u0627\u0644\u0645\u0646\u0639\u0634\u0629 \u0641\u064a \u0627\u0644\u0635\u064a\u0641 \u0648\u0627\u0644\u0644\u0630\u064a\u0630\u0629 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0641\u0648\u0627\u0626\u062f\u0647 \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u0645\u062a\u0639\u062f\u062f\u0629 \u062d\u064a\u062b:<\/p>\n<ul>\n<li>\u064a\u062f\u0639\u0645 \u0645\u0646\u0627\u0639\u0629 \u0627\u0644\u062c\u0633\u0645 \u0644\u0623\u0646\u0647 \u063a\u0646\u064a \u0628\u0645\u0636\u0627\u062f\u0627\u062a <a href=\"https:\/\/www.organicfacts.net\/health-benefits\/fruit\/golden-berries.html\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0623\u0643\u0633\u062f\u0629<\/a>.<\/li>\n<li>\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a.<\/li>\n<li>\u064a\u0639\u0632\u0632 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628.<\/li>\n<li>\u0642\u062f \u064a\u062d\u0633\u0646 \u0635\u062d\u0629 \u0627\u0644\u0643\u0628\u062f \u0648\u0627\u0644\u0643\u0644\u0649 \u0648\u0627\u0644\u0639\u064a\u0646.<\/li>\n<li>\u0635\u062d\u064a \u0644\u0645\u0631\u0636\u0649 \u0627\u0644\u0633\u0643\u0631\u0649 \u0648\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0646\u0638\u064a\u0645 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0628\u0634\u0631\u0637 \u0639\u062f\u0645 \u062a\u062d\u0644\u064a\u062a\u0647 \u0628\u0627\u0644\u0633\u0643\u0631 \u0627\u0644\u0635\u0646\u0627\u0639\u064a.<\/li>\n<\/ul>\n<h3>\u0647\u0644 \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u064a\u0631\u0641\u0639 \u0627\u0644\u0636\u063a\u0637\u061f<\/h3>\n<p>\u0644\u0627\u060c \u0639\u0644\u0649 \u0627\u0644\u0639\u0643\u0633 \u0641\u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062e\u0641\u0636 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062d\u0627\u0644\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u0645\u0631\u0636\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0648\u064a\u062d\u0645\u064a \u0627\u0644\u0642\u0644\u0628 \u0645\u0646 \u0627\u0644\u0645\u0636\u0627\u0639\u0641\u0627\u062a.<\/p>\n<h3>\u0647\u0644 \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u064a\u0631\u0641\u0639 \u0627\u0644\u0633\u0643\u0631\u0649\u061f<\/h3>\n<p>\u0644\u0627\u060c \u0639\u0644\u0649 \u0627\u0644\u0639\u0643\u0633 \u0641\u0647\u0648 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0635\u062d\u064a \u0644\u0645\u0631\u0636\u0649 \u0627\u0644\u0633\u0643\u0631\u0649 \u0648\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0646\u0638\u064a\u0645 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0648\u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0645\u0631\u064a\u0636 \u0627\u0644\u0633\u0643\u0631 \u0648\u062d\u0645\u0627\u064a\u062a\u0647 \u0645\u0646 \u0627\u0644\u0645\u0636\u0627\u0639\u0641\u0627\u062a.<\/p>\n<h3>\u0647\u0644 \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u0644\u062d (\u0627\u0644\u062d\u0645\u0636\u064a\u0627\u062a)\u061f<\/h3>\n<p>\u0627\u0644\u062d\u0631\u0643\u0646\u0634 \u064a\u0646\u062a\u0645\u0649 \u0625\u0644\u0649 \u0627\u0644\u0639\u0627\u0626\u0644\u0629 \u0627\u0644\u0628\u0627\u0630\u0646\u062c\u0627\u0646\u064a\u0629 \u0648\u0644\u064a\u0633 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u062d\u0645\u0636\u064a\u0629.<\/p>\n<h3>\u0647\u0644 \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u064a\u0632\u064a\u062f \u0627\u0644\u0648\u0632\u0646\u061f<\/h3>\n<p>\u0644\u0627\u060c \u0639\u0644\u0649 \u0627\u0644\u0639\u0643\u0633 \u0641\u0625\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646 \u0644\u0623\u0646\u0647 \u063a\u0646\u064a \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0634\u0628\u0639 \u0643\u0645\u0627 \u0623\u0646\u0647 \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/p>\n<h3>\u0647\u0644 \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0645\u0641\u064a\u062f \u0644\u0644\u062a\u062e\u0633\u064a\u0633\u061f<\/h3>\n<p>\u0646\u0639\u0645\u060c \u0644\u0623\u0646\u0647 \u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0633\u062f \u0627\u0644\u0634\u0647\u064a\u0629 \u0648\u0644\u0627 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0628\u0647 \u0642\u0644\u064a\u0644\u0629.<\/p>\n<h3>\u0647\u0644 \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u064a\u0633\u0628\u0628 \u0627\u0645\u0633\u0627\u0643\u061f<\/h3>\n<p>\u0644\u0627\u060c \u0639\u0644\u0649 \u0627\u0644\u0639\u0643\u0633 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0627\u0645\u0633\u0627\u0643 \u0648\u064a\u0642\u0644\u0644 \u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a.<\/p>\n<h3>\u0647\u0644 \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0645\u0636\u0631 \u0644\u0644\u062d\u0627\u0645\u0644\u061f<\/h3>\n<p>\u0644\u0627\u060c \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0645\u0641\u064a\u062f \u0644\u0644\u062d\u0627\u0645\u0644 \u0625\u0646 \u062a\u0645 \u062a\u0646\u0627\u0648\u0644\u0647 \u0628\u0643\u0645\u064a\u0627\u062a \u0645\u0639\u062a\u062f\u0644\u0629.<\/p>\n<h3>\u0647\u0644 \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0645\u0636\u0631 \u0644\u0644\u0642\u0648\u0644\u0648\u0646\u061f<\/h3>\n<p>\u0642\u062f \u064a\u0643\u0648\u0646 \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0636\u0627\u0631\u0627\u064b \u0625\u0630\u0627 \u062a\u0645 \u062a\u0646\u0627\u0648\u0644\u0647 \u0648\u0647\u0648 \u063a\u064a\u0631 \u0646\u0627\u0636\u062c. \u062d\u064a\u062b \u064a\u062d\u062a\u0648\u064a \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u063a\u064a\u0631 \u0627\u0644\u0646\u0627\u0636\u062c \u0639\u0644\u0649 \u0645\u0627\u062f\u0629 \u0627\u0644\u0633\u0648\u0644\u0627\u0646\u064a\u0646 \u060c \u0648\u0647\u064a \u0645\u0627\u062f\u0629 \u0633\u0627\u0645\u0629 \u062a\u0648\u062c\u062f \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0641\u064a \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u0628\u0627\u0630\u0646\u062c\u0627\u0646\u064a\u0629 \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0628\u0628 \u0627\u0636\u0637\u0631\u0627\u0628\u064b\u0627 \u0641\u064a \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a \u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u062a\u0642\u0644\u0635\u0627\u062a \u0648\u0627\u0644\u0625\u0633\u0647\u0627\u0644.<\/p>\n<p>\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0627\u0644\u0646\u0627\u0636\u062c \u0628\u0643\u0645\u064a\u0627\u062a \u0645\u0639\u062a\u062f\u0644\u0629 \u0644\u064a\u0633 \u0645\u0636\u0631\u0627\u064b \u0644\u0644\u0642\u0648\u0644\u0648\u0646.<\/p>\n<h3>\u0647\u0644 \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u064a\u0633\u0628\u0628 \u0627\u0644\u063a\u0627\u0632\u0627\u062a\u061f<\/h3>\n<p>\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u063a\u064a\u0631 \u0627\u0644\u0646\u0627\u0636\u062c \u0623\u0648 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0627\u0644\u0646\u0627\u0636\u062c \u0628\u0643\u0645\u064a\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u0642\u062f \u064a\u0633\u0628\u0628 \u0627\u0644\u0627\u0646\u062a\u0641\u0627\u062e \u0648\u0627\u0644\u063a\u0627\u0632\u0627\u062a \u060c \u0623\u0645\u0627 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0646\u0627\u0636\u062c \u0645\u0646\u0647 \u0628\u0643\u0645\u064a\u0627\u062a \u0645\u0639\u062a\u062f\u0644\u0629 \u0641\u0644\u0627 \u064a\u0633\u0628\u0628 \u0627\u0644\u063a\u0627\u0632\u0627\u062a.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0641\u0627\u0643\u0647\u0629 \u0644\u0630\u064a\u0630\u0629 \u0627\u0644\u0645\u0630\u0627\u0642 \u0635\u063a\u064a\u0631\u0629 \u0641\u064a \u0627\u0644\u062d\u062c\u0645 \u064a\u0643\u062b\u0631 \u0638\u0647\u0648\u0631\u0647\u0627 \u0641\u064a \u0627\u0644\u0634\u062a\u0627\u0621 \u0648\u064a\u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0627\u0644\u0646\u0627\u0633 \u0643\u0646\u0648\u0639 \u0645\u0646 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u062a\u0633\u0627\u0644\u064a \u0648\u064a\u0633\u062a\u0645\u062a\u0639 \u0628\u0647\u0627 \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0648\u0627\u0644\u0643\u0628\u0627\u0631\u060c \u064a\u062a\u0645\u064a\u0632 \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0628\u0645\u0630\u0627\u0642\u0647 \u0627\u0644\u062d\u0644\u0648 \u0627\u0644\u0645\u0627\u0626\u0644 \u0644\u0644\u0645\u0644\u0648\u062d\u0629 \u0642\u0644\u064a\u0644\u0627\u064b\u060c \u0648\u064a\u0634\u0628\u0647 \u0641\u064a \u0634\u0643\u0644\u0647 \u0627\u0644\u0643\u0631\u0632 \u0648\u0644\u0643\u0646 \u0628\u0644\u0648\u0646 \u0630\u0647\u0628\u064a \u0623\u0648 \u0628\u0631\u062a\u0642\u0627\u0644\u064a. \u064a\u0637\u0644\u0642 \u0639\u0644\u064a\u0647 \u0627\u0633\u0645\u0647 \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0630\u0647\u0628\u064a \u0641\u0645\u0627 \u0647\u064a \u0623\u0647\u0645 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0627\u0644\u062d\u0642\u0627\u0626\u0642 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0628\u0647\u061f \u0645\u0627 \u0647\u064a \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u061f [&hellip;]<\/p>\n","protected":false},"author":33,"featured_media":1959,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[49],"tags":[577,578,575,576,580,579,574,581],"class_list":["post-1839","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-49","tag-577","tag-578","tag-575","tag-576","tag-580","tag-579","tag-574","tag-581"],"blocksy_meta":{"styles_descriptor":{"styles":{"desktop":"","tablet":"","mobile":""},"google_fonts":[],"version":6}},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 | \u0644\u0644\u062f\u0627\u064a\u062a \u0648\u0627\u0644\u0628\u0634\u0631\u0629 \u0648\u0627\u0644\u0634\u0639\u0631 - \u0645\u062f\u0648\u0646\u0629 \u0634\u0641\u0627\u0621 \u0644\u0644\u062a\u063a\u0630\u064a\u0629<\/title>\n<meta name=\"description\" content=\"\u064a\u062a\u0645\u064a\u0632 \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0628\u0645\u0630\u0627\u0642\u0647 \u0627\u0644\u062d\u0644\u0648 \u0627\u0644\u0645\u0627\u0626\u0644 \u0644\u0644\u0645\u0644\u0648\u062d\u0629 \u0648\u0644\u0648\u0646\u0647 \u0627\u0644\u0645\u0645\u064a\u0632\u060c \u064a\u0637\u0644\u0642 \u0639\u0644\u064a\u0647 \u0627\u0633\u0645\u0647 \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0630\u0647\u0628\u064a \u0641\u0645\u0627 \u0647\u064a \u0623\u0647\u0645 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0627\u0644\u0635\u062d\u064a\u0629.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/chefaa.com\/blog\/nutrition\/\u0641\u0648\u0627\u0626\u062f-\u0627\u0644\u062d\u0631\u0646\u0643\u0634\/\" \/>\n<meta property=\"og:locale\" content=\"ar_AR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 | \u0644\u0644\u062f\u0627\u064a\u062a \u0648\u0627\u0644\u0628\u0634\u0631\u0629 \u0648\u0627\u0644\u0634\u0639\u0631 - \u0645\u062f\u0648\u0646\u0629 \u0634\u0641\u0627\u0621 \u0644\u0644\u062a\u063a\u0630\u064a\u0629\" \/>\n<meta property=\"og:description\" content=\"\u064a\u062a\u0645\u064a\u0632 \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0628\u0645\u0630\u0627\u0642\u0647 \u0627\u0644\u062d\u0644\u0648 \u0627\u0644\u0645\u0627\u0626\u0644 \u0644\u0644\u0645\u0644\u0648\u062d\u0629 \u0648\u0644\u0648\u0646\u0647 \u0627\u0644\u0645\u0645\u064a\u0632\u060c \u064a\u0637\u0644\u0642 \u0639\u0644\u064a\u0647 \u0627\u0633\u0645\u0647 \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0630\u0647\u0628\u064a \u0641\u0645\u0627 \u0647\u064a \u0623\u0647\u0645 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0627\u0644\u0635\u062d\u064a\u0629.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/chefaa.com\/blog\/nutrition\/\u0641\u0648\u0627\u0626\u062f-\u0627\u0644\u062d\u0631\u0646\u0643\u0634\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0645\u062f\u0648\u0646\u0629 \u0634\u0641\u0627\u0621 \u0644\u0644\u062a\u063a\u0630\u064a\u0629\" \/>\n<meta property=\"article:published_time\" content=\"2022-05-17T10:27:39+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-09-14T10:29:56+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/chefaa.com\/blog\/nutrition\/wp-content\/uploads\/sites\/4\/2022\/05\/\u0641\u0648\u0627\u064a\u0654\u062f-\u0627\u0644\u062d\u0631\u0646\u0643\u0634.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"752\" \/>\n\t<meta property=\"og:image:height\" content=\"380\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"\u062f.\u0622\u0644\u0627\u0621 \u0628\u0643\u0631\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u0643\u064f\u062a\u0628 \u0628\u0648\u0627\u0633\u0637\u0629\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u062f.\u0622\u0644\u0627\u0621 \u0628\u0643\u0631\" \/>\n\t<meta name=\"twitter:label2\" content=\"\u0648\u0642\u062a \u0627\u0644\u0642\u0631\u0627\u0621\u0629 \u0627\u0644\u0645\u064f\u0642\u062f\u0651\u0631\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 \u062f\u0642\u0627\u0626\u0642\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d8%ad%d8%b1%d9%86%d9%83%d8%b4\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d8%ad%d8%b1%d9%86%d9%83%d8%b4\\\/\"},\"author\":{\"name\":\"\u062f.\u0622\u0644\u0627\u0621 \u0628\u0643\u0631\",\"@id\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/#\\\/schema\\\/person\\\/8087e537bae14b2fef6b4bedd03bad91\"},\"headline\":\"\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 | \u0644\u0644\u062f\u0627\u064a\u062a \u0648\u0627\u0644\u0628\u0634\u0631\u0629 \u0648\u0627\u0644\u0634\u0639\u0631\",\"datePublished\":\"2022-05-17T10:27:39+00:00\",\"dateModified\":\"2025-09-14T10:29:56+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d8%ad%d8%b1%d9%86%d9%83%d8%b4\\\/\"},\"wordCount\":1,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d8%ad%d8%b1%d9%86%d9%83%d8%b4\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/wp-content\\\/uploads\\\/sites\\\/4\\\/2022\\\/05\\\/\u0641\u0648\u0627\u064a\u0654\u062f-\u0627\u0644\u062d\u0631\u0646\u0643\u0634.webp\",\"keywords\":[\"\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0644\u0644\u0627\u0645\u0633\u0627\u0643\",\"\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0644\u0644\u062a\u062e\u0633\u064a\u0633\",\"\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0644\u0644\u062c\u0646\u0633\",\"\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0644\u0644\u0631\u062c\u0627\u0644\",\"\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0644\u0644\u0633\u0643\u0631\",\"\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0644\u0644\u0634\u0639\u0631\",\"\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0644\u0644\u0645\u062a\u0632\u0648\u062c\u064a\u0646\",\"\u0641\u0648\u0627\u064a\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634\"],\"articleSection\":[\"\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629\"],\"inLanguage\":\"ar\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d8%ad%d8%b1%d9%86%d9%83%d8%b4\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d8%ad%d8%b1%d9%86%d9%83%d8%b4\\\/\",\"url\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d8%ad%d8%b1%d9%86%d9%83%d8%b4\\\/\",\"name\":\"\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 | \u0644\u0644\u062f\u0627\u064a\u062a \u0648\u0627\u0644\u0628\u0634\u0631\u0629 \u0648\u0627\u0644\u0634\u0639\u0631 - \u0645\u062f\u0648\u0646\u0629 \u0634\u0641\u0627\u0621 \u0644\u0644\u062a\u063a\u0630\u064a\u0629\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d8%ad%d8%b1%d9%86%d9%83%d8%b4\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d8%ad%d8%b1%d9%86%d9%83%d8%b4\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/wp-content\\\/uploads\\\/sites\\\/4\\\/2022\\\/05\\\/\u0641\u0648\u0627\u064a\u0654\u062f-\u0627\u0644\u062d\u0631\u0646\u0643\u0634.webp\",\"datePublished\":\"2022-05-17T10:27:39+00:00\",\"dateModified\":\"2025-09-14T10:29:56+00:00\",\"description\":\"\u064a\u062a\u0645\u064a\u0632 \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0628\u0645\u0630\u0627\u0642\u0647 \u0627\u0644\u062d\u0644\u0648 \u0627\u0644\u0645\u0627\u0626\u0644 \u0644\u0644\u0645\u0644\u0648\u062d\u0629 \u0648\u0644\u0648\u0646\u0647 \u0627\u0644\u0645\u0645\u064a\u0632\u060c \u064a\u0637\u0644\u0642 \u0639\u0644\u064a\u0647 \u0627\u0633\u0645\u0647 \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0630\u0647\u0628\u064a \u0641\u0645\u0627 \u0647\u064a \u0623\u0647\u0645 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0627\u0644\u0635\u062d\u064a\u0629.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d8%ad%d8%b1%d9%86%d9%83%d8%b4\\\/#breadcrumb\"},\"inLanguage\":\"ar\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d8%ad%d8%b1%d9%86%d9%83%d8%b4\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"ar\",\"@id\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d8%ad%d8%b1%d9%86%d9%83%d8%b4\\\/#primaryimage\",\"url\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/wp-content\\\/uploads\\\/sites\\\/4\\\/2022\\\/05\\\/\u0641\u0648\u0627\u064a\u0654\u062f-\u0627\u0644\u062d\u0631\u0646\u0643\u0634.webp\",\"contentUrl\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/wp-content\\\/uploads\\\/sites\\\/4\\\/2022\\\/05\\\/\u0641\u0648\u0627\u064a\u0654\u062f-\u0627\u0644\u062d\u0631\u0646\u0643\u0634.webp\",\"width\":752,\"height\":380,\"caption\":\"\u0645\u0627 \u0647\u064a \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d8%ad%d8%b1%d9%86%d9%83%d8%b4\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"\u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629\",\"item\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629\",\"item\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/%d8%a7%d9%84%d8%aa%d8%ba%d8%b0%d9%8a%d8%a9-%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%a9\\\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 | \u0644\u0644\u062f\u0627\u064a\u062a \u0648\u0627\u0644\u0628\u0634\u0631\u0629 \u0648\u0627\u0644\u0634\u0639\u0631\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/#website\",\"url\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/\",\"name\":\"\u0645\u062f\u0648\u0646\u0629 \u0634\u0641\u0627\u0621 \u0644\u0644\u062a\u063a\u0630\u064a\u0629\",\"description\":\"\u0643\u0644 \u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0628\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0648\u0627\u0644\u0623\u063a\u0630\u064a\u0629 \u0645\u0646 \u0627\u0644\u0646\u0627\u062d\u064a\u0629 \u0627\u0644\u0637\u0628\u064a\u0629\",\"publisher\":{\"@id\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"ar\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/#organization\",\"name\":\"Chefaa\",\"url\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"ar\",\"@id\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/wp-content\\\/uploads\\\/sites\\\/4\\\/2021\\\/09\\\/chefaa-logo-new-green.png\",\"contentUrl\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/wp-content\\\/uploads\\\/sites\\\/4\\\/2021\\\/09\\\/chefaa-logo-new-green.png\",\"width\":296,\"height\":107,\"caption\":\"Chefaa\"},\"image\":{\"@id\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/#\\\/schema\\\/logo\\\/image\\\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/#\\\/schema\\\/person\\\/8087e537bae14b2fef6b4bedd03bad91\",\"name\":\"\u062f.\u0622\u0644\u0627\u0621 \u0628\u0643\u0631\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"ar\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/540c91cbe1d059e0a16087965db534df3ceb1579965b6ad16d590d98eece5ac0?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/540c91cbe1d059e0a16087965db534df3ceb1579965b6ad16d590d98eece5ac0?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/540c91cbe1d059e0a16087965db534df3ceb1579965b6ad16d590d98eece5ac0?s=96&d=mm&r=g\",\"caption\":\"\u062f.\u0622\u0644\u0627\u0621 \u0628\u0643\u0631\"},\"description\":\"\u062f.\u0622\u0644\u0627\u0621 \u0628\u0643\u0631\u060c \u062a\u062e\u0631\u062c\u062a \u0645\u0646 \u0643\u0644\u064a\u0629 \u0627\u0644\u0635\u064a\u062f\u0644\u0629 \u0639\u0627\u0645 2018\u060c \u062a\u0639\u0645\u0644 \u0641\u064a \u0627\u0644\u062a\u0631\u062c\u0645\u0629 \u0627\u0644\u0637\u0628\u064a\u0629 \u0648\u0643\u062a\u0627\u0628\u0629 \u0627\u0644\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0637\u0628\u064a \u0645\u0646\u0630 4 \u0633\u0646\u0648\u0627\u062a \u0645\u0639 \u0639\u062f\u062f \u0645\u0646 \u0627\u0644\u0645\u0633\u062a\u0634\u0641\u064a\u0627\u062a \u0648\u0627\u0644\u0645\u0624\u0633\u0633\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0629\u060c \u062a\u0647\u062f\u0641 \u0644\u0646\u0634\u0631 \u0627\u0644\u062a\u0648\u0639\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0641\u064a \u0627\u0644\u0645\u062c\u062a\u0645\u0639.\",\"url\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/author\\\/alaabakr\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 | \u0644\u0644\u062f\u0627\u064a\u062a \u0648\u0627\u0644\u0628\u0634\u0631\u0629 \u0648\u0627\u0644\u0634\u0639\u0631 - \u0645\u062f\u0648\u0646\u0629 \u0634\u0641\u0627\u0621 \u0644\u0644\u062a\u063a\u0630\u064a\u0629","description":"\u064a\u062a\u0645\u064a\u0632 \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0628\u0645\u0630\u0627\u0642\u0647 \u0627\u0644\u062d\u0644\u0648 \u0627\u0644\u0645\u0627\u0626\u0644 \u0644\u0644\u0645\u0644\u0648\u062d\u0629 \u0648\u0644\u0648\u0646\u0647 \u0627\u0644\u0645\u0645\u064a\u0632\u060c \u064a\u0637\u0644\u0642 \u0639\u0644\u064a\u0647 \u0627\u0633\u0645\u0647 \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0630\u0647\u0628\u064a \u0641\u0645\u0627 \u0647\u064a \u0623\u0647\u0645 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0627\u0644\u0635\u062d\u064a\u0629.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/chefaa.com\/blog\/nutrition\/\u0641\u0648\u0627\u0626\u062f-\u0627\u0644\u062d\u0631\u0646\u0643\u0634\/","og_locale":"ar_AR","og_type":"article","og_title":"\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 | \u0644\u0644\u062f\u0627\u064a\u062a \u0648\u0627\u0644\u0628\u0634\u0631\u0629 \u0648\u0627\u0644\u0634\u0639\u0631 - \u0645\u062f\u0648\u0646\u0629 \u0634\u0641\u0627\u0621 \u0644\u0644\u062a\u063a\u0630\u064a\u0629","og_description":"\u064a\u062a\u0645\u064a\u0632 \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0628\u0645\u0630\u0627\u0642\u0647 \u0627\u0644\u062d\u0644\u0648 \u0627\u0644\u0645\u0627\u0626\u0644 \u0644\u0644\u0645\u0644\u0648\u062d\u0629 \u0648\u0644\u0648\u0646\u0647 \u0627\u0644\u0645\u0645\u064a\u0632\u060c \u064a\u0637\u0644\u0642 \u0639\u0644\u064a\u0647 \u0627\u0633\u0645\u0647 \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0630\u0647\u0628\u064a \u0641\u0645\u0627 \u0647\u064a \u0623\u0647\u0645 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0627\u0644\u0635\u062d\u064a\u0629.","og_url":"https:\/\/chefaa.com\/blog\/nutrition\/\u0641\u0648\u0627\u0626\u062f-\u0627\u0644\u062d\u0631\u0646\u0643\u0634\/","og_site_name":"\u0645\u062f\u0648\u0646\u0629 \u0634\u0641\u0627\u0621 \u0644\u0644\u062a\u063a\u0630\u064a\u0629","article_published_time":"2022-05-17T10:27:39+00:00","article_modified_time":"2025-09-14T10:29:56+00:00","og_image":[{"width":752,"height":380,"url":"https:\/\/chefaa.com\/blog\/nutrition\/wp-content\/uploads\/sites\/4\/2022\/05\/\u0641\u0648\u0627\u064a\u0654\u062f-\u0627\u0644\u062d\u0631\u0646\u0643\u0634.webp","type":"image\/webp"}],"author":"\u062f.\u0622\u0644\u0627\u0621 \u0628\u0643\u0631","twitter_card":"summary_large_image","twitter_misc":{"\u0643\u064f\u062a\u0628 \u0628\u0648\u0627\u0633\u0637\u0629":"\u062f.\u0622\u0644\u0627\u0621 \u0628\u0643\u0631","\u0648\u0642\u062a \u0627\u0644\u0642\u0631\u0627\u0621\u0629 \u0627\u0644\u0645\u064f\u0642\u062f\u0651\u0631":"10 \u062f\u0642\u0627\u0626\u0642"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/chefaa.com\/blog\/nutrition\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d8%ad%d8%b1%d9%86%d9%83%d8%b4\/#article","isPartOf":{"@id":"https:\/\/chefaa.com\/blog\/nutrition\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d8%ad%d8%b1%d9%86%d9%83%d8%b4\/"},"author":{"name":"\u062f.\u0622\u0644\u0627\u0621 \u0628\u0643\u0631","@id":"https:\/\/chefaa.com\/blog\/nutrition\/#\/schema\/person\/8087e537bae14b2fef6b4bedd03bad91"},"headline":"\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 | \u0644\u0644\u062f\u0627\u064a\u062a \u0648\u0627\u0644\u0628\u0634\u0631\u0629 \u0648\u0627\u0644\u0634\u0639\u0631","datePublished":"2022-05-17T10:27:39+00:00","dateModified":"2025-09-14T10:29:56+00:00","mainEntityOfPage":{"@id":"https:\/\/chefaa.com\/blog\/nutrition\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d8%ad%d8%b1%d9%86%d9%83%d8%b4\/"},"wordCount":1,"commentCount":0,"publisher":{"@id":"https:\/\/chefaa.com\/blog\/nutrition\/#organization"},"image":{"@id":"https:\/\/chefaa.com\/blog\/nutrition\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d8%ad%d8%b1%d9%86%d9%83%d8%b4\/#primaryimage"},"thumbnailUrl":"https:\/\/chefaa.com\/blog\/nutrition\/wp-content\/uploads\/sites\/4\/2022\/05\/\u0641\u0648\u0627\u064a\u0654\u062f-\u0627\u0644\u062d\u0631\u0646\u0643\u0634.webp","keywords":["\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0644\u0644\u0627\u0645\u0633\u0627\u0643","\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0644\u0644\u062a\u062e\u0633\u064a\u0633","\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0644\u0644\u062c\u0646\u0633","\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0644\u0644\u0631\u062c\u0627\u0644","\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0644\u0644\u0633\u0643\u0631","\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0644\u0644\u0634\u0639\u0631","\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0644\u0644\u0645\u062a\u0632\u0648\u062c\u064a\u0646","\u0641\u0648\u0627\u064a\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634"],"articleSection":["\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629"],"inLanguage":"ar","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/chefaa.com\/blog\/nutrition\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d8%ad%d8%b1%d9%86%d9%83%d8%b4\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/chefaa.com\/blog\/nutrition\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d8%ad%d8%b1%d9%86%d9%83%d8%b4\/","url":"https:\/\/chefaa.com\/blog\/nutrition\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d8%ad%d8%b1%d9%86%d9%83%d8%b4\/","name":"\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 | \u0644\u0644\u062f\u0627\u064a\u062a \u0648\u0627\u0644\u0628\u0634\u0631\u0629 \u0648\u0627\u0644\u0634\u0639\u0631 - \u0645\u062f\u0648\u0646\u0629 \u0634\u0641\u0627\u0621 \u0644\u0644\u062a\u063a\u0630\u064a\u0629","isPartOf":{"@id":"https:\/\/chefaa.com\/blog\/nutrition\/#website"},"primaryImageOfPage":{"@id":"https:\/\/chefaa.com\/blog\/nutrition\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d8%ad%d8%b1%d9%86%d9%83%d8%b4\/#primaryimage"},"image":{"@id":"https:\/\/chefaa.com\/blog\/nutrition\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d8%ad%d8%b1%d9%86%d9%83%d8%b4\/#primaryimage"},"thumbnailUrl":"https:\/\/chefaa.com\/blog\/nutrition\/wp-content\/uploads\/sites\/4\/2022\/05\/\u0641\u0648\u0627\u064a\u0654\u062f-\u0627\u0644\u062d\u0631\u0646\u0643\u0634.webp","datePublished":"2022-05-17T10:27:39+00:00","dateModified":"2025-09-14T10:29:56+00:00","description":"\u064a\u062a\u0645\u064a\u0632 \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0628\u0645\u0630\u0627\u0642\u0647 \u0627\u0644\u062d\u0644\u0648 \u0627\u0644\u0645\u0627\u0626\u0644 \u0644\u0644\u0645\u0644\u0648\u062d\u0629 \u0648\u0644\u0648\u0646\u0647 \u0627\u0644\u0645\u0645\u064a\u0632\u060c \u064a\u0637\u0644\u0642 \u0639\u0644\u064a\u0647 \u0627\u0633\u0645\u0647 \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0630\u0647\u0628\u064a \u0641\u0645\u0627 \u0647\u064a \u0623\u0647\u0645 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 \u0627\u0644\u0635\u062d\u064a\u0629.","breadcrumb":{"@id":"https:\/\/chefaa.com\/blog\/nutrition\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d8%ad%d8%b1%d9%86%d9%83%d8%b4\/#breadcrumb"},"inLanguage":"ar","potentialAction":[{"@type":"ReadAction","target":["https:\/\/chefaa.com\/blog\/nutrition\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d8%ad%d8%b1%d9%86%d9%83%d8%b4\/"]}]},{"@type":"ImageObject","inLanguage":"ar","@id":"https:\/\/chefaa.com\/blog\/nutrition\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d8%ad%d8%b1%d9%86%d9%83%d8%b4\/#primaryimage","url":"https:\/\/chefaa.com\/blog\/nutrition\/wp-content\/uploads\/sites\/4\/2022\/05\/\u0641\u0648\u0627\u064a\u0654\u062f-\u0627\u0644\u062d\u0631\u0646\u0643\u0634.webp","contentUrl":"https:\/\/chefaa.com\/blog\/nutrition\/wp-content\/uploads\/sites\/4\/2022\/05\/\u0641\u0648\u0627\u064a\u0654\u062f-\u0627\u0644\u062d\u0631\u0646\u0643\u0634.webp","width":752,"height":380,"caption":"\u0645\u0627 \u0647\u064a \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634"},{"@type":"BreadcrumbList","@id":"https:\/\/chefaa.com\/blog\/nutrition\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d8%ad%d8%b1%d9%86%d9%83%d8%b4\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"\u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629","item":"https:\/\/chefaa.com\/blog\/nutrition\/"},{"@type":"ListItem","position":2,"name":"\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629","item":"https:\/\/chefaa.com\/blog\/nutrition\/%d8%a7%d9%84%d8%aa%d8%ba%d8%b0%d9%8a%d8%a9-%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%a9\/"},{"@type":"ListItem","position":3,"name":"\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062d\u0631\u0646\u0643\u0634 | \u0644\u0644\u062f\u0627\u064a\u062a \u0648\u0627\u0644\u0628\u0634\u0631\u0629 \u0648\u0627\u0644\u0634\u0639\u0631"}]},{"@type":"WebSite","@id":"https:\/\/chefaa.com\/blog\/nutrition\/#website","url":"https:\/\/chefaa.com\/blog\/nutrition\/","name":"\u0645\u062f\u0648\u0646\u0629 \u0634\u0641\u0627\u0621 \u0644\u0644\u062a\u063a\u0630\u064a\u0629","description":"\u0643\u0644 \u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0628\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0648\u0627\u0644\u0623\u063a\u0630\u064a\u0629 \u0645\u0646 \u0627\u0644\u0646\u0627\u062d\u064a\u0629 \u0627\u0644\u0637\u0628\u064a\u0629","publisher":{"@id":"https:\/\/chefaa.com\/blog\/nutrition\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/chefaa.com\/blog\/nutrition\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"ar"},{"@type":"Organization","@id":"https:\/\/chefaa.com\/blog\/nutrition\/#organization","name":"Chefaa","url":"https:\/\/chefaa.com\/blog\/nutrition\/","logo":{"@type":"ImageObject","inLanguage":"ar","@id":"https:\/\/chefaa.com\/blog\/nutrition\/#\/schema\/logo\/image\/","url":"https:\/\/chefaa.com\/blog\/nutrition\/wp-content\/uploads\/sites\/4\/2021\/09\/chefaa-logo-new-green.png","contentUrl":"https:\/\/chefaa.com\/blog\/nutrition\/wp-content\/uploads\/sites\/4\/2021\/09\/chefaa-logo-new-green.png","width":296,"height":107,"caption":"Chefaa"},"image":{"@id":"https:\/\/chefaa.com\/blog\/nutrition\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/chefaa.com\/blog\/nutrition\/#\/schema\/person\/8087e537bae14b2fef6b4bedd03bad91","name":"\u062f.\u0622\u0644\u0627\u0621 \u0628\u0643\u0631","image":{"@type":"ImageObject","inLanguage":"ar","@id":"https:\/\/secure.gravatar.com\/avatar\/540c91cbe1d059e0a16087965db534df3ceb1579965b6ad16d590d98eece5ac0?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/540c91cbe1d059e0a16087965db534df3ceb1579965b6ad16d590d98eece5ac0?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/540c91cbe1d059e0a16087965db534df3ceb1579965b6ad16d590d98eece5ac0?s=96&d=mm&r=g","caption":"\u062f.\u0622\u0644\u0627\u0621 \u0628\u0643\u0631"},"description":"\u062f.\u0622\u0644\u0627\u0621 \u0628\u0643\u0631\u060c \u062a\u062e\u0631\u062c\u062a \u0645\u0646 \u0643\u0644\u064a\u0629 \u0627\u0644\u0635\u064a\u062f\u0644\u0629 \u0639\u0627\u0645 2018\u060c \u062a\u0639\u0645\u0644 \u0641\u064a \u0627\u0644\u062a\u0631\u062c\u0645\u0629 \u0627\u0644\u0637\u0628\u064a\u0629 \u0648\u0643\u062a\u0627\u0628\u0629 \u0627\u0644\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0637\u0628\u064a \u0645\u0646\u0630 4 \u0633\u0646\u0648\u0627\u062a \u0645\u0639 \u0639\u062f\u062f \u0645\u0646 \u0627\u0644\u0645\u0633\u062a\u0634\u0641\u064a\u0627\u062a \u0648\u0627\u0644\u0645\u0624\u0633\u0633\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0629\u060c \u062a\u0647\u062f\u0641 \u0644\u0646\u0634\u0631 \u0627\u0644\u062a\u0648\u0639\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0641\u064a \u0627\u0644\u0645\u062c\u062a\u0645\u0639.","url":"https:\/\/chefaa.com\/blog\/nutrition\/author\/alaabakr\/"}]}},"_links":{"self":[{"href":"https:\/\/chefaa.com\/blog\/nutrition\/wp-json\/wp\/v2\/posts\/1839","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/chefaa.com\/blog\/nutrition\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/chefaa.com\/blog\/nutrition\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/chefaa.com\/blog\/nutrition\/wp-json\/wp\/v2\/users\/33"}],"replies":[{"embeddable":true,"href":"https:\/\/chefaa.com\/blog\/nutrition\/wp-json\/wp\/v2\/comments?post=1839"}],"version-history":[{"count":14,"href":"https:\/\/chefaa.com\/blog\/nutrition\/wp-json\/wp\/v2\/posts\/1839\/revisions"}],"predecessor-version":[{"id":3750,"href":"https:\/\/chefaa.com\/blog\/nutrition\/wp-json\/wp\/v2\/posts\/1839\/revisions\/3750"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/chefaa.com\/blog\/nutrition\/wp-json\/wp\/v2\/media\/1959"}],"wp:attachment":[{"href":"https:\/\/chefaa.com\/blog\/nutrition\/wp-json\/wp\/v2\/media?parent=1839"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/chefaa.com\/blog\/nutrition\/wp-json\/wp\/v2\/categories?post=1839"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/chefaa.com\/blog\/nutrition\/wp-json\/wp\/v2\/tags?post=1839"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}