{"id":194,"date":"2021-09-16T19:26:16","date_gmt":"2021-09-16T16:26:16","guid":{"rendered":"https:\/\/chefaa.com\/blog\/nutrition\/?p=194"},"modified":"2025-09-14T13:32:13","modified_gmt":"2025-09-14T10:32:13","slug":"%d8%a7%d9%84%d8%a3%d8%b7%d8%b9%d9%85%d8%a9-%d8%a7%d9%84%d8%ba%d9%86%d9%8a%d8%a9-%d8%a8%d8%a7%d9%84%d9%83%d8%a7%d9%84%d8%b3%d9%8a%d9%88%d9%85","status":"publish","type":"post","link":"https:\/\/chefaa.com\/blog\/nutrition\/%d8%a7%d9%84%d8%a3%d8%b7%d8%b9%d9%85%d8%a9-%d8%a7%d9%84%d8%ba%d9%86%d9%8a%d8%a9-%d8%a8%d8%a7%d9%84%d9%83%d8%a7%d9%84%d8%b3%d9%8a%d9%88%d9%85\/","title":{"rendered":"17 \u0623\u063a\u0630\u064a\u0629 \u0648\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0648\u0623\u0639\u0634\u0627\u0628 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0638\u0627\u0645"},"content":{"rendered":"<p>\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u0627\u062d\u062f \u0645\u0646 \u0623\u0647\u0645 \u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u0627\u0644\u062c\u0633\u0645 \u0644\u0628\u0646\u0627\u0621 \u0639\u0638\u0627\u0645 \u0642\u0648\u064a\u0629 \u0648\u064a\u062a\u0648\u0627\u0641\u0631 \u0641\u0649 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0648\u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u060c \u0648\u0641\u064a\u0645\u0627 \u064a\u0644\u0649 \u0633\u0648\u0641 \u0646\u0648\u0636\u062d \u0645\u0627 \u0647\u0649 \u0623\u0647\u0645 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0648\u0627\u0644\u0623\u0639\u0634\u0627\u0628 \u0648\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u062a\u0649 \u064a\u0645\u0643\u0646\u0647\u0627 \u0625\u0645\u062f\u0627\u062f \u0627\u0644\u062c\u0633\u0645 \u0628\u0645\u0627 \u064a\u062d\u062a\u0627\u062c\u0647 \u0645\u0646 \u0643\u0627\u0644\u0633\u064a\u0648\u0645.<\/p>\n<h2>\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645<\/h2>\n<p>\u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0634\u062e\u0635 \u0627\u0644\u0628\u0627\u0644\u063a \u0625\u0644\u0649 \u062d\u0648\u0627\u0644\u0649 1000 \u0645\u0644\u064a\u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u064a\u0648\u0645\u064a\u064b\u0627 \u0648\u064a\u0645\u0643\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u0643\u0645\u064a\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0646\u0627\u0648\u0644 \u0628\u0639\u0636 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0645\u062b\u0644:<\/p>\n<h3>1. \u0627\u0644\u0623\u062c\u0628\u0627\u0646<\/h3>\n<p>\u062a\u0639\u062f \u0645\u0639\u0638\u0645 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0623\u062c\u0628\u0627\u0646 \u0645\u0635\u062f\u0631 \u063a\u0646\u064a \u0628\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0641\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644 \u064a\u062d\u062a\u0648\u064a 28 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0628\u0627\u0631\u0645\u064a\u0632\u0627\u0646 \u0639\u0644\u0649 <a href=\"https:\/\/www.healthline.com\/nutrition\/15-calcium-rich-foods#TOC_TITLE_HDR_3\">331<\/a> \u0645\u0644\u064a\u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u0647\u0648 \u0645\u0627 \u064a\u0639\u0627\u062f\u0644 33% \u0645\u0646 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u064a\u0648\u0645\u064a \u0644\u062c\u0633\u0645 \u0627\u0644\u0625\u0646\u0633\u0627\u0646 \u060c \u0643\u0645\u0627 \u0623\u0646 \u0627\u0644\u062c\u0633\u0645 \u064a\u0645\u062a\u0635 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0627\u0644\u0645\u0648\u062c\u0648\u062f \u0641\u064a \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0628\u0634\u0643\u0644 \u0623\u0633\u0647\u0644 \u0645\u0646 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0627\u0644\u0646\u0628\u0627\u062a\u064a \u060c \u0648\u064a\u0648\u0635\u064a \u0627\u0644\u0623\u0637\u0628\u0627\u0621 \u0628\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u062c\u0628\u0627\u0646 \u0643\u0623\u0637\u0639\u0645\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0644\u0644\u062d\u0627\u0645\u0644 \u0646\u0638\u0631\u064b\u0627 \u0644\u063a\u0646\u0627\u0647\u0627 \u0628\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0627\u0644\u0630\u0649 \u062a\u062d\u062a\u0627\u062c\u0647 \u0627\u0644\u0623\u0645 \u0648\u0627\u0644\u062c\u0646\u064a\u0646.<\/p>\n<h3>2. \u0627\u0644\u0632\u0628\u0627\u062f\u064a<\/h3>\n<p>\u064a\u0645\u0643\u0646 \u0644\u0643\u0648\u0628 \u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u0632\u0628\u0627\u062f\u064a (245 \u062c\u0631\u0627\u0645) \u0623\u0646 \u064a\u0645\u062f \u0627\u0644\u062c\u0633\u0645 \u0628<a href=\"https:\/\/www.healthline.com\/nutrition\/15-calcium-rich-foods#TOC_TITLE_HDR_4\"> 30% <\/a>\u0645\u0646 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u064a\u0648\u0645\u064a \u0645\u0646 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0644\u062c\u0633\u0645 \u0627\u0644\u0625\u0646\u0633\u0627\u0646 \u0648\u0644\u0630\u0644\u0643 \u064a\u0639\u062f \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0645\u0646 \u0623\u0647\u0645 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0644\u0644\u0623\u0637\u0641\u0627\u0644 \u0641\u0647\u0648 \u064a\u0645\u062f \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0628\u0643\u0645\u064a\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645.<\/p>\n<h3>3. \u0627\u0644\u0623\u0633\u0645\u0627\u0643<\/h3>\n<p>\u062a\u0639\u062f \u0645\u0639\u0638\u0645 \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0645\u0646 \u0627\u0644\u0623\u063a\u0630\u064a\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u062d\u064a\u062b \u064a\u0633\u062a\u0637\u064a\u0639 92 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0633\u0627\u0631\u062f\u064a\u0646 \u0623\u0646 \u064a\u0645\u062f \u0627\u0644\u062c\u0633\u0645 \u0628 35% \u0645\u0646 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u064a\u0648\u0645\u064a \u0644\u062c\u0633\u0645 \u0627\u0644\u0625\u0646\u0633\u0627\u0646 \u0645\u0646 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0643\u0645\u0627 \u064a\u0645\u0643\u0646 \u0644 85 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0623\u0646 \u064a\u0645\u062f \u0627\u0644\u062c\u0633\u0645 \u0628 21% \u0645\u0646 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u064a\u0648\u0645\u064a \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u0641\u0647\u0645\u0627 \u064a\u062d\u062a\u0648\u064a\u0627\u0646 \u0639\u0644\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u062f\u0647\u0648\u0646 \u0627\u0644\u0623\u0648\u0645\u064a\u062c\u0627 3 \u0627\u0644\u0645\u0647\u0645\u0629 \u0644\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0645\u062e \u0648\u0627\u0644\u062c\u0644\u062f.<\/p>\n<p>\u0623\u0645\u0627 \u0633\u0645\u0643 \u0627\u0644\u062a\u0648\u0646\u0629 \u0641\u0647\u0648 \u0645\u0646 \u0627\u0644\u0623\u063a\u0630\u064a\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u0648\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0641\u0643\u0644 100 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u062a\u0648\u0646\u0629 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u00a037 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648 268 \u0648\u062d\u062f\u0629 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f.<\/p>\n<h3>4. \u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627 \u0644\u0639\u0644\u0627\u062c \u0646\u0642\u0635 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645<\/h3>\n<p>\u062a\u062d\u062a\u0648\u064a \u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627 \u0639\u0644\u0649 \u062a\u0631\u0643\u064a\u0632\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0641\u0643\u0644 28 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627 \u064a\u0645\u062f \u0627\u0644\u062c\u0633\u0645 \u0628 18% \u0645\u0646 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u064a\u0648\u0645\u064a \u0644\u062c\u0633\u0645 \u0627\u0644\u0625\u0646\u0633\u0627\u0646 \u0645\u0646 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u0647\u0648 \u062a\u0631\u0643\u064a\u0632 \u0623\u0639\u0644\u0649 \u0645\u0646 \u0628\u0639\u0636 \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0648\u0644\u0630\u0644\u0643 \u064a\u0645\u0643\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627 \u0643\u0639\u0627\u0645\u0644 \u0645\u0633\u0627\u0639\u062f \u0644\u0639\u0644\u0627\u062c \u0646\u0642\u0635 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0628\u062c\u0627\u0646\u0628 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629.<\/p>\n<h3>5. \u0628\u0630\u0648\u0631 \u0627\u0644\u0633\u0645\u0633\u0645 \u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645<\/h3>\n<p>\u062a\u062d\u062a\u0648\u064a \u0628\u0630\u0648\u0631 \u0627\u0644\u0633\u0645\u0633\u0645 \u0639\u0644\u0649 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0647\u0645\u0629 \u0645\u062b\u0644 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0646\u062d\u0627\u0633 \u0641\u0645\u0644\u0639\u0642\u0629 \u0648\u0627\u062d\u062f\u0629 (9 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0628\u0630\u0648\u0631 \u0627\u0644\u0633\u0645\u0633\u0645 \u062a\u0645\u062f \u0627\u0644\u062c\u0633\u0645 \u0628 9% \u0645\u0646 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u064a\u0648\u0645\u064a \u0644\u0644\u062c\u0633\u0645 \u0645\u0646 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645.<\/p>\n<div class=\"ourRelated\">\n<p class=\"rtit\"><span style=\"color: #00cd7c;\"><strong>\u0623\u063a\u0630\u064a\u0629 \u0635\u062d\u064a\u0629 <\/strong><\/span><\/p>\n<p><a href=\"https:\/\/chefaa.com\/blog\/\u0639\u0644\u0627\u062c-\u0646\u0642\u0635-\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645\/\"><strong>\u0623\u0641\u0636\u0644 \u062d\u0628\u0648\u0628 \u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0627\u0644\u0639\u0638\u0627\u0645 \u0644\u0644\u0643\u0628\u0627\u0631 \u0648\u0627\u0644\u0627\u0637\u0641\u0627\u0644<\/strong><\/a><br \/>\n<a href=\"https:\/\/chefaa.com\/blog\/nutrition\/\u0627\u0637\u0639\u0645\u0629-\u063a\u0646\u064a\u0629-\u0628\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645\/\"><strong>\u0623\u0634\u0647\u0631 \u0627\u0644\u0627\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645<\/strong><\/a><\/p>\n<\/div>\n<h3><\/h3>\n<h3>\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645<\/h3>\n<p>\u064a\u0645\u0643\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0643\u0645\u064a\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0628\u062c\u0627\u0646\u0628 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0648\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0644\u0633\u062f \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0645\u0646 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u0645\u0646 \u0623\u0645\u062b\u0644\u0629 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 :<\/p>\n<h4>1. \u0627\u0644\u064a\u0648\u0633\u0641\u064a<\/h4>\n<p>\u0643\u0644 100 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u064a\u0648\u0633\u0641\u064a \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 <a href=\"https:\/\/www.myfooddata.com\/articles\/high-calcium-fruits.php\">37<\/a> \u0645\u0644\u064a\u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0623\u0649 \u0645\u0627 \u064a\u0639\u0627\u062f\u0644 3% \u0645\u0646 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u064a\u0648\u0645\u064a \u0644\u062c\u0633\u0645 \u0627\u0644\u0625\u0646\u0633\u0627\u0646.<\/p>\n<h4>2. \u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644<\/h4>\n<p>\u064a\u0639\u062f \u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644 \u0645\u0646 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u062d\u064a\u062b \u064a\u062d\u062a\u0648\u064a \u0643\u0644 100 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644 \u0639\u0644\u0649 40 \u0645\u0644\u064a\u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u0647\u0648 \u0645\u0627 \u064a\u0639\u0627\u062f\u0644 3% \u0645\u0646 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u064a\u0648\u0645\u064a \u0644\u0644\u062c\u0633\u0645.<\/p>\n<h4>3. \u0627\u0644\u0643\u064a\u0648\u064a<\/h4>\n<p>\u064a\u062d\u062a\u0648\u064a \u0643\u0644 100 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0643\u064a\u0648\u064a \u0639\u0644\u0649 34 \u0645\u0644\u064a\u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0628\u0645\u0627 \u064a\u0639\u0627\u062f\u0644 3% \u0645\u0646 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u064a\u0648\u0645\u064a.<\/p>\n<h4>4. \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u064a\u0646 \u0627\u0644\u0645\u062c\u0641\u0641 \u0644\u0644\u0639\u0638\u0627\u0645<\/h4>\n<p>\u0627\u0644\u062a\u064a\u0646 \u0627\u0644\u0645\u062c\u0641\u0641 \u0645\u0646 \u0623\u0647\u0645 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0645\u062c\u0641\u0641\u0629 \u0627\u0644\u062a\u0649 \u062a\u062d\u062a\u0648\u0649 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0641\u0643\u0644 28 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u062a\u064a\u0646 \u0627\u0644\u0645\u062c\u0641\u0641 \u062a\u0645\u062f \u0627\u0644\u062c\u0633\u0645 \u0628 5% \u0645\u0646 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u064a\u0648\u0645\u064a<\/p>\n<h3>\u062e\u0636\u0631\u0648\u0627\u062a \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645<\/h3>\n<p>\u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0647\u0645\u0629 \u0643\u0645\u0627 \u064a\u0645\u0643\u0646\u0647\u0627 \u0623\u0646 \u062a\u0645\u062f \u0627\u0644\u062c\u0633\u0645 \u0628\u0643\u0645\u064a\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0645\u062b\u0644:<\/p>\n<h4>1. \u0627\u0644\u0633\u0628\u0627\u0646\u062e<\/h4>\n<p>\u0627\u0644\u0633\u0628\u0627\u0646\u062e \u0645\u0646 \u0627\u0644\u0623\u063a\u0630\u064a\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u062d\u064a\u062b \u064a\u0645\u0643\u0646 \u0644 100 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0633\u0628\u0627\u0646\u062e \u0625\u0645\u062f\u0627\u062f \u0627\u0644\u062c\u0633\u0645 \u0628 136 \u0645\u0644\u064a\u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0628\u0645\u0627 \u064a\u0639\u0646\u064a 10% \u0645\u0646 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u064a\u0648\u0645\u064a \u0644\u0644\u062c\u0633\u0645.<\/p>\n<h4>2. \u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a<\/h4>\n<p>\u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a \u0645\u0646 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u062a\u0649 \u062a\u062d\u062a\u0648\u0649 \u0639\u0644\u0649 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0647\u0645\u0629 \u0648\u0645\u0646\u0647\u0627 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u062d\u064a\u062b \u064a\u062d\u062a\u0648\u064a \u0643\u0644 100 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a \u0639\u0644\u0649 40 \u0645\u0644\u064a\u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0628\u0645\u0627 \u064a\u0639\u0627\u062f\u0644 3% \u0645\u0646 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u064a\u0648\u0645\u064a \u0644\u0644\u062c\u0633\u0645 \u060c \u0648\u0644\u0630\u0644\u0643 \u064a\u0639\u062f <a href=\"https:\/\/www.verywellfamily.com\/nonmilk-sources-of-nutrients-for-toddlers-290121\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a<\/a> \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0644\u0644\u0631\u0636\u0639 \u0628\u0639\u062f \u0639\u0645\u0631 \u0666 \u0623\u0634\u0647\u0631.<\/p>\n<h4>3. \u0627\u0644\u0628\u0627\u0645\u064a\u0629<\/h4>\n<p>\u062a\u062d\u062a\u0648\u064a \u0627\u0644\u0628\u0627\u0645\u064a\u0629 \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0645\u0646 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0641\u0643\u0644 100 \u062c\u0631\u0627\u0645 \u0645\u0646\u0647\u0627 \u064a\u0639\u0637\u064a \u0627\u0644\u062c\u0633\u0645 77 \u0645\u0644\u064a\u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u0647\u0648 \u064a\u0633\u0627\u0648\u064a 6% \u0645\u0646 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u064a\u0648\u0645\u064a.<\/p>\n<h2>\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645<\/h2>\n<p>\u064a\u0645\u0643\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0646\u0627\u0648\u0644 \u0628\u0639\u0636 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0645\u062b\u0644 :<\/p>\n<h3>1. \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0648\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645<\/h3>\n<p>\u064a\u0639\u062f \u0643\u0644\u0627 \u0645\u0646 \u0627\u0644\u0644\u0628\u0646 \u0627\u0644\u0628\u0642\u0631\u064a \u0648\u0644\u0628\u0646 \u0627\u0644\u0645\u0627\u0639\u0632 \u0623\u062d\u062f \u0623\u0634\u0647\u0631 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u062a\u0649 \u0628\u0647\u0627 \u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u062d\u064a\u062b \u064a\u062d\u062a\u0648\u064a \u0643\u0648\u0628 \u0627\u0644\u0644\u0628\u0646 \u0627\u0644\u0628\u0642\u0631\u064a (237 \u0645\u0644\u064a\u0644\u064a\u062a\u0631) \u0639\u0644\u0649 \u062d\u0648\u0627\u0644\u064a ( 276 \u0625\u0644\u0649 352) \u0645\u0644\u064a\u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u062a\u0628\u0639\u0627\u064b \u0644\u0643\u0645\u064a\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a\u0647 \u060c \u0643\u0645\u0627 \u064a\u062d\u062a\u0648\u064a \u0643\u0648\u0628 \u0644\u0628\u0646 \u0627\u0644\u0645\u0627\u0639\u0632 \u0639\u0644\u0649 327 \u0645\u0644\u064a\u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u0644\u0630\u0643 \u064a\u0639\u062f \u0627\u0644\u062d\u0644\u064a\u0628 \u0645\u0646 \u0623\u0647\u0645 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645.<\/p>\n<h3>2. \u0639\u0635\u064a\u0631 \u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644<\/h3>\n<p>\u064a\u062d\u062a\u0648\u064a \u0643\u0648\u0628 \u0639\u0635\u064a\u0631 \u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644 \u0639\u0644\u0649 72 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\u0623\u0648 \u0645\u0627 \u064a\u0639\u0627\u062f\u0644 5% \u0645\u0646 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u064a\u0648\u0645\u064a \u0644\u0644\u062c\u0633\u0645.<\/p>\n<p><strong>\u0647\u0644 \u0627\u0644\u0645\u0648\u0632 \u063a\u0646\u064a \u0628\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u061f<\/strong><\/p>\n<p>\u0623\u062c\u0644\u060c \u064a\u062d\u062a\u0648\u064a \u0643\u0648\u0628 \u0645\u0646 \u0634\u0631\u0627\u0626\u062d \u0627\u0644\u0645\u0648\u0632 \u0639\u0644\u0649 7.5 \u0645\u0644\u064a\u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0628\u0645\u0627 \u064a\u0639\u0627\u062f\u0644 1% \u0645\u0646 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u064a\u0648\u0645\u064a \u0644\u0644\u062c\u0633\u0645.<\/p>\n<p><strong>\u0647\u0644 \u0627\u0644\u062a\u0641\u0627\u062d \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 Calcium \u061f<\/strong><\/p>\n<p>\u0623\u062c\u0644\u060c \u064a\u062d\u062a\u0648\u064a \u0643\u0648\u0628 \u0645\u0646 \u0634\u0631\u0627\u0626\u062d \u0627\u0644\u062a\u0641\u0627\u062d \u0639\u0644\u0649 7.5 \u0645\u0644\u064a\u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0628\u0645\u0627 \u064a\u0639\u0627\u062f\u0644 1% \u0645\u0646 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u064a\u0648\u0645\u064a \u0644\u0644\u062c\u0633\u0645.<\/p>\n<p><strong>\u0647\u0644 \u0627\u0644\u0644\u0648\u0632 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u061f<\/strong><\/p>\n<p>\u0623\u062c\u0644\u060c \u064a\u062d\u062a\u0648\u064a \u0643\u0648\u0628 \u0627\u0644\u0644\u0648\u0632 \u0639\u0644\u0649 385 \u0645\u0644\u064a\u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u0647\u0648 \u0623\u0643\u062b\u0631 \u0645\u0646 \u062b\u0644\u062b 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\u0627\u0644\u0638\u0647\u0631.<\/li>\n<\/ul>\n<h2>\u0623\u0633\u0628\u0627\u0628 \u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645<\/h2>\n<p>\u0644\u0627 \u064a\u0639\u0631\u0641 \u0627\u0644\u0623\u0637\u0628\u0627\u0621 \u0628\u0634\u0643\u0644 \u0642\u0627\u0637\u0639 \u0645\u0627 \u0647\u064a \u0623\u0633\u0628\u0627\u0628 \u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0644\u0643\u0646 \u0642\u062f \u062a\u062d\u062f\u062b \u0627\u0644\u0647\u0634\u0627\u0634\u0629 \u0641\u064a \u0627\u0644\u0639\u0638\u0627\u0645 \u0639\u0646\u062f\u0645\u0627 \u064a\u0642\u0644 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0627\u0644\u0645\u062e\u0632\u0646 \u0641\u064a \u0627\u0644\u0639\u0638\u0627\u0645 \u0643\u0645\u0627 \u064a\u0632\u062f\u0627\u062f \u0645\u0639\u062f\u0644 \u0627\u0646\u0647\u064a\u0627\u0631 \u0627\u0644\u0639\u0638\u0627\u0645 \u0628\u0639\u062f \u0633\u0646 35 \u0623\u0643\u062b\u0631 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\u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0648\u062e\u0627\u0635\u0629 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0645\u062b\u0644 \u0627\u0644\u0633\u0628\u0627\u0646\u062e \u0623\u0648 \u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a.<\/li>\n<li>\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645.<\/li>\n<li>\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0645\u0627\u063a\u0646\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0632\u0646\u0643 \u0648\u0627\u0644\u0623\u0648\u0645\u064a\u062c\u0627 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\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0648\u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u060c \u0648\u0641\u064a\u0645\u0627 \u064a\u0644\u0649 \u0633\u0648\u0641 \u0646\u0648\u0636\u062d \u0645\u0627 \u0647\u0649 \u0623\u0647\u0645 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0648\u0627\u0644\u0623\u0639\u0634\u0627\u0628 \u0648\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u062a\u0649 \u064a\u0645\u0643\u0646\u0647\u0627 \u0625\u0645\u062f\u0627\u062f \u0627\u0644\u062c\u0633\u0645 \u0628\u0645\u0627 \u064a\u062d\u062a\u0627\u062c\u0647 \u0645\u0646 \u0643\u0627\u0644\u0633\u064a\u0648\u0645. \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0634\u062e\u0635 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