{"id":230,"date":"2021-09-22T14:48:46","date_gmt":"2021-09-22T11:48:46","guid":{"rendered":"https:\/\/chefaa.com\/blog\/nutrition\/?p=230"},"modified":"2025-09-14T13:32:12","modified_gmt":"2025-09-14T10:32:12","slug":"%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d8%a3%d9%86%d9%8a%d9%85%d9%8a%d8%a7","status":"publish","type":"post","link":"https:\/\/chefaa.com\/blog\/nutrition\/%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d8%a3%d9%86%d9%8a%d9%85%d9%8a%d8%a7\/","title":{"rendered":"12 \u0623\u0637\u0639\u0645\u0629 \u0648\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0648\u0623\u0639\u0634\u0627\u0628 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u062d\u062f\u064a\u062f \u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0623\u0646\u064a\u0645\u064a\u0627"},"content":{"rendered":"<p>\u0647\u0644 \u062a\u0628\u062d\u062b \u0639\u0646 \u0623\u0643\u0644\u0627\u062a \u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0623\u0646\u064a\u0645\u064a\u0627 \u061f \u0647\u0644 \u062a\u062a\u0633\u0627\u0621\u0644 \u0645\u0627 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data-sheets-userformat=\"{&quot;2&quot;:15101,&quot;3&quot;:{&quot;1&quot;:0},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;9&quot;:1,&quot;10&quot;:1,&quot;12&quot;:1,&quot;14&quot;:{&quot;1&quot;:2,&quot;2&quot;:255},&quot;15&quot;:&quot;Cairo&quot;,&quot;16&quot;:10}\">\u0639\u0634\u0627\u0628 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\u0648\u064a\u0639\u0627\u0644\u062c \u0627\u0644\u0623\u0646\u064a\u0645\u064a\u0627 \u061f<\/h3>\n<p>\u0623\u062c\u0644\u060c \u064a\u062d\u062a\u0648\u064a \u0643\u0644 100 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0644\u062d \u0639\u0644\u0649 0.9 \u0645\u0644\u064a\u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u062d\u062f\u064a\u062f \u0623\u064a \u0645\u0627 \u064a\u0639\u0627\u062f\u0644 6% \u0645\u0646 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u064a\u0648\u0645\u064a \u0644\u0644\u062c\u0633\u0645 \u0628\u062c\u0627\u0646\u0628 \u0630\u0644\u0643 \u0641\u0625\u0646\u0647 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u0648\u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628\u0661\u0662 \u0648\u0644\u0630\u0644\u0643 \u064a\u0645\u0643\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0628\u0644\u062d \u0643\u0641\u0648\u0627\u0643\u0647 \u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0623\u0646\u064a\u0645\u064a\u0627.<\/p>\n<h3>\u0647\u0644 \u0627\u0644\u0644\u0628\u0646 \u064a\u0639\u0627\u0644\u062c \u0641\u0642\u0631 \u0627\u0644\u062f\u0645 \u061f<\/h3>\n<p><a href=\"https:\/\/www.mottchildren.org\/posts\/your-child\/iron-deficiency-anemia#:~:text=Causes%20of%20iron%20deficiency%20anemia&amp;text=Cow's%20milk%20actually%20makes%20it,leafy%20vegetables%20and%20red%20meat.\">\u0627\u0644\u0644\u0628\u0646 <\/a>\u0642\u062f \u064a\u0635\u0639\u0628 \u0639\u0645\u0644\u064a\u0629 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0642\u062f \u064a\u0635\u0627\u0628 \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0628\u0623\u0646\u064a\u0645\u064a\u0627 \u0646\u0642\u0635 \u0627\u0644\u062d\u062f\u064a\u062f \u0641\u064a \u062d\u0627\u0644\u0629 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 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\u0627\u0644\u0639\u0635\u0627\u0626\u0631 \u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0623\u0646\u064a\u0645\u064a\u0627.<\/p>\n<h3>\u0647\u0644 \u0627\u0644\u0641\u0648\u0644 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u062d\u062f\u064a\u062f \u061f<\/h3>\n<p>\u0623\u062c\u0644\u060c \u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0641\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u062d\u062f\u064a\u062f.<\/p>\n<h2>\u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u0623\u0646\u064a\u0645\u064a\u0627<\/h2>\n<p>\u062a\u062e\u062a\u0644\u0641 \u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u0623\u0646\u064a\u0645\u064a\u0627 \u062a\u0628\u0639\u0627\u064b \u0644\u0646\u0648\u0639 \u0627\u0644\u0623\u0646\u064a\u0645\u064a\u0627 \u0648\u0634\u062f\u0629 \u0627\u0644\u062d\u0627\u0644\u0629 \u0648\u0645\u0646\u0647\u0627 :<\/p>\n<ul>\n<li>\u0627\u0644\u062a\u0639\u0628 \u0623\u0648 \u0627\u0644\u0636\u0639\u0641 \u0627\u0644\u0639\u0627\u0645.<\/li>\n<li>\u0634\u062d\u0648\u0628 \u0627\u0644\u062c\u0644\u062f \u0645\u0646 \u0623\u0647\u0645 \u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u0623\u0646\u064a\u0645\u064a\u0627.<\/li>\n<li>\u0639\u062f\u0645 \u0627\u0646\u062a\u0638\u0627\u0645 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628.<\/li>\n<li>\u0636\u064a\u0642 \u0641\u064a \u0627\u0644\u062a\u0646\u0641\u0633.<\/li>\n<li>\u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u062f\u0648\u0627\u0631.<\/li>\n<li>\u0622\u0644\u0627\u0645 \u0641\u064a \u0627\u0644\u0635\u062f\u0631.<\/li>\n<li>\u0627\u0644\u0635\u062f\u0627\u0639 \u0627\u0644\u0645\u0632\u0645\u0646.<\/li>\n<li>\u0628\u0631\u0648\u062f\u0629 \u0627\u0644\u0623\u0637\u0631\u0627\u0641 \u0643\u0627\u0644\u064a\u062f \u0623\u0648 \u0627\u0644\u0642\u062f\u0645\u064a\u0646.<\/li>\n<\/ul>\n<h2>\u0639\u0644\u0627\u062c \u0627\u0644\u0623\u0646\u064a\u0645\u064a\u0627<\/h2>\n<p>\u064a\u0645\u0643\u0646 \u0639\u0644\u0627\u062c \u0641\u0642\u0631 \u0627\u0644\u062f\u0645 \u0639\u0646 \u0637\u0631\u064a\u0642 :<\/p>\n<ul>\n<li>\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u062d\u062f\u064a\u062f.<\/li>\n<li>\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u062d\u062f\u064a\u062f.<\/li>\n<li>\u0641\u064a \u0627\u0644\u062d\u0627\u0644\u0627\u062a \u0627\u0644\u0634\u062f\u064a\u062f\u0629 \u064a\u0644\u062c\u0623 \u0627\u0644\u0623\u0637\u0628\u0627\u0621 \u0625\u0644\u0649 \u0646\u0642\u0644 \u0627\u0644\u062f\u0645 \u0644\u0639\u0644\u0627\u062c \u0646\u0642\u0635 \u0627\u0644\u0647\u064a\u0645\u0648\u062c\u0644\u0628\u064a\u0646 \u0627\u0644\u0634\u062f\u064a\u062f.<\/li>\n<\/ul>\n<h2>\u0645\u0636\u0627\u0639\u0641\u0627\u062a \u0627\u0644\u0623\u0646\u064a\u0645\u064a\u0627<\/h2>\n<p>\u0641\u064a \u062d\u0627\u0644\u0629 \u0639\u062f\u0645 \u0639\u0644\u0627\u062c \u0627\u0644\u0623\u0646\u064a\u0645\u064a\u0627 \u0642\u062f \u062a\u062d\u062f\u062b \u0628\u0639\u0636 \u0627\u0644\u0645\u0636\u0627\u0639\u0641\u0627\u062a \u0645\u062b\u0644:<\/p>\n<ul>\n<li>\u0627\u0644\u062a\u0639\u0628 \u0627\u0644\u0634\u062f\u064a\u062f \u0644\u062f\u0631\u062c\u0629 \u0623\u0644\u0627 \u064a\u0633\u062a\u0637\u064a\u0639 \u0627\u0644\u0641\u0631\u062f \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u0645\u0647\u0627\u0645 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0645\u0639\u062a\u0627\u062f\u0629.<\/li>\n<li>\u0642\u062f \u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u0641\u0634\u0644 \u0641\u064a \u0639\u0636\u0644\u0629 \u0627\u0644\u0642\u0644\u0628.<\/li>\n<li>\u0623\u0646\u064a\u0645\u064a\u0627 \u0646\u0642\u0635 \u0627\u0644\u0641\u0648\u0644\u0627\u062a \u0642\u062f \u062a\u062a\u0633\u0628\u0628 \u0641\u064a \u0648\u0644\u0627\u062f\u0629 \u0645\u0628\u0643\u0631\u0629.<\/li>\n<\/ul>\n<h3>\u0639\u0644\u0627\u0642\u0629 \u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643 \u0648\u0627\u0644\u0623\u0646\u064a\u0645\u064a\u0627<\/h3>\n<p>\u0647\u0646\u0627\u0643 \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0623\u0646\u064a\u0645\u064a\u0627 \u064a\u062f\u0639\u0649<a href=\"https:\/\/www.hopkinsmedicine.org\/health\/conditions-and-diseases\/folate-deficiency-anemia\"> \u0623\u0646\u064a\u0645\u064a\u0627 \u0646\u0642\u0635 \u0627\u0644\u0641\u0648\u0644\u0627\u062a<\/a> \u0648\u0627\u0644\u062a\u0649 \u062a\u0646\u062a\u062c \u0639\u0646 \u0646\u0642\u0635 \u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643 \u0627\u0644\u0636\u0631\u0648\u0631\u0649 \u0644\u0625\u0646\u062a\u0627\u062c \u062e\u0644\u0627\u064a\u0627 \u0643\u0631\u0627\u062a \u0627\u0644\u062f\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0647\u0644 \u062a\u0628\u062d\u062b \u0639\u0646 \u0623\u0643\u0644\u0627\u062a \u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0623\u0646\u064a\u0645\u064a\u0627 \u061f \u0647\u0644 \u062a\u062a\u0633\u0627\u0621\u0644 \u0645\u0627 \u0647\u064a \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0647\u0627 \u0645\u0639\u0627\u0644\u062c\u0629 \u0627\u0644\u0623\u0646\u064a\u0645\u064a\u0627 \u061f \u0633\u0646\u062a\u062d\u062f\u062b \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644 \u0639\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u062d\u062f\u064a\u062f \u0628\u0627\u0644\u062a\u0641\u0635\u064a\u0644 \u0645\u0646 \u0641\u0648\u0627\u0643\u0647\u0647 \u0648\u062e\u0636\u0631\u0648\u0627\u062a \u0648\u0623\u0639\u0634\u0627\u0628. \u0623\u0643\u0644\u0627\u062a \u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0623\u0646\u064a\u0645\u064a\u0627 \u0646\u0642\u0635 \u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0627\u062d\u062f \u0645\u0646 \u0623\u0634\u0647\u0631 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u062d\u0648\u0644 \u0627\u0644\u0639\u0627\u0644\u0645 \u0648\u0645\u0646 \u0623\u0647\u0645 \u0637\u0631\u0642 \u0627\u0644\u0639\u0644\u0627\u062c \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u062d\u062f\u064a\u062f \u0645\u0639 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 [&hellip;]<\/p>\n","protected":false},"author":28,"featured_media":365,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[50],"tags":[40,39,43,41,38,37],"class_list":["post-230","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-50","tag-40","tag-39","tag-43","tag-41","tag-38","tag-37"],"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>12 \u0623\u0637\u0639\u0645\u0629 \u0648\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0648\u0623\u0639\u0634\u0627\u0628 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u062d\u062f\u064a\u062f \u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0623\u0646\u064a\u0645\u064a\u0627 - \u0645\u062f\u0648\u0646\u0629 \u0634\u0641\u0627\u0621 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\/>\n<meta property=\"og:locale\" content=\"ar_AR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"12 \u0623\u0637\u0639\u0645\u0629 \u0648\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0648\u0623\u0639\u0634\u0627\u0628 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u062d\u062f\u064a\u062f \u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0623\u0646\u064a\u0645\u064a\u0627 - \u0645\u062f\u0648\u0646\u0629 \u0634\u0641\u0627\u0621 \u0644\u0644\u062a\u063a\u0630\u064a\u0629\" \/>\n<meta property=\"og:description\" content=\"\u0647\u0644 \u062a\u0628\u062d\u062b \u0639\u0646 \u0623\u0643\u0644\u0627\u062a \u0623\u0648 \u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0623\u0648 \u0623\u0639\u0634\u0627\u0628 \u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0623\u0646\u064a\u0645\u064a\u0627 \u060c \u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0623\u0647\u0645 \u0627\u0644\u0623\u063a\u0630\u064a\u0629 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