{"id":2817,"date":"2023-03-01T17:14:01","date_gmt":"2023-03-01T14:14:01","guid":{"rendered":"https:\/\/chefaa.com\/blog\/nutrition\/?p=2817"},"modified":"2026-02-26T18:09:00","modified_gmt":"2026-02-26T15:09:00","slug":"%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d8%aa%d9%88%d9%86%d8%a9","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%aa%d9%88%d9%86%d8%a9\/","title":{"rendered":"\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u0648\u0646\u0629 | \u0644\u0644\u0631\u062c\u0627\u0644 \u0648\u0627\u0644\u0646\u0633\u0627\u0621 \u0648\u0627\u0644\u0623\u0637\u0641\u0627\u0644"},"content":{"rendered":"<p>\u0627\u0644\u062a\u0648\u0646\u0629 \u0623\u062d\u062f \u0623\u0634\u0647\u0631 \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0627\u0644\u0628\u062d\u0631\u064a\u0629\u060c \u062a\u0639\u064a\u0634 \u0641\u064a \u0643\u0644 \u0627\u0644\u0645\u062d\u064a\u0637\u0627\u062a \u0648\u0627\u0644\u0628\u062d\u0627\u0631 \u062a\u0642\u0631\u064a\u0628\u064b\u0627\u060c \u0644\u0644\u062a\u0648\u0646\u0629 \u0641\u0648\u0627\u0626\u062f \u0635\u062d\u064a\u0629 \u0639\u062f\u064a\u062f\u0629\u060c \u0648\u0647\u064a \u0623\u062d\u062f \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0627\u0644\u062a\u064a \u064a\u0633\u0647\u0644 \u062a\u0645\u0644\u064a\u062d\u0647\u0627 \u0648\u062a\u0639\u0644\u064a\u0628\u0647\u0627\u060c \u0648\u0644\u0630\u0644\u0643 \u062a\u0643\u0627\u062f \u062a\u0643\u0648\u0646 \u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0643\u0644 \u0627\u0644\u0645\u0637\u0627\u0628\u062e\u060c \u062a\u062d\u062a\u0648\u064a \u0627\u0644\u062a\u0648\u0646\u0629 \u0639\u0644\u0649 \u0645\u062c\u0645\u0648\u0639\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0648\u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u062f\u0647\u0646\u064a\u0629\u060c \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u0645\u0635\u062f\u0631 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0648\u0633\u0639\u0631\u0627\u062a\u0647\u0627 \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0642\u0644\u064a\u0644\u0629 \u0646\u0633\u0628\u064a\u064b\u0627\u060c \u0633\u0646\u062a\u0639\u0631\u0641 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644 \u0639\u0644\u0649 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u0648\u0646\u0629 \u0628\u0627\u0644\u062a\u0641\u0635\u064a\u0644.<\/p>\n<h2>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u0648\u0646\u0629<\/h2>\n<p>\u062a\u062e\u062a\u0644\u0641 \u0627\u0644\u0645\u0639\u0644\u0648\u0645\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u0644\u062a\u0648\u0646\u0629 \u0648\u0641\u0642\u064b\u0627 \u0644\u0643\u0648\u0646\u0647\u0627 \u0637\u0627\u0632\u062c\u0629 \u0623\u0645 \u0645\u0639\u0644\u0628\u0629\u060c \u0641\u064a \u0627\u0644\u0633\u0637\u0648\u0631 \u0627\u0644\u0642\u0627\u062f\u0645\u0629 \u0627\u0644\u062a\u0641\u0627\u0635\u064a\u0644:<\/p>\n<h3>\u0641\u0648\u0627\u0626\u062f \u0633\u0645\u0643 \u0627\u0644\u062a\u0648\u0646\u0629<\/h3>\n<p>\u064a\u062d\u062a\u0648\u064a \u0643\u0644 100 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0633\u0645\u0643\u0629 \u0627\u0644\u062a\u0648\u0646\u0629 <a href=\"https:\/\/foods.fatsecret.com\/calories-nutrition\/generic\/tuna-fresh-raw?portionid=50780&amp;portionamount=100.000\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0637\u0627\u0632\u062c\u0629<\/a> \u0639\u0644\u0649 \u0645\u0627 \u064a\u0644\u064a:<\/p>\n<ul>\n<li><strong>\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<\/strong>: 110 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a.<\/li>\n<li><strong>\u0627\u0644\u062f\u0647\u0648\u0646:<\/strong> 1 \u062c\u0631\u0627\u0645 \u062a\u0642\u0631\u064a\u0628\u064b\u0627.<\/li>\n<li><strong>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646:<\/strong> 23 \u062c\u0631\u0627\u0645 \u062a\u0642\u0631\u064a\u0628\u064b\u0627.<\/li>\n<li><strong>\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a:<\/strong> 0 \u062c\u0631\u0627\u0645.<\/li>\n<li><strong>\u0627\u0644\u0623\u0644\u064a\u0627\u0641:<\/strong> 0 \u062c\u0631\u0627\u0645.<\/li>\n<\/ul>\n<h3>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u0648\u0646\u0629 \u0627\u0644\u0645\u0639\u0644\u0628\u0629<\/h3>\n<p>\u064a\u062d\u062a\u0648\u064a \u0643\u0644 100 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u062a\u0648\u0646\u0629 <a href=\"https:\/\/foods.fatsecret.com\/calories-nutrition\/generic\/tuna-canned-oil-pack?portionid=50788&amp;portionamount=100.000\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0645\u0639\u0644\u0628\u0629<\/a> \u0627\u0644\u0645\u062d\u0641\u0648\u0638\u0629 \u0641\u064a \u0627\u0644\u0632\u064a\u062a \u0639\u0644\u0649 \u0645\u0627 \u064a\u0644\u064a:<\/p>\n<ul>\n<li><strong>\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629:<\/strong> 200 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a.<\/li>\n<li><strong>\u0627\u0644\u062f\u0647\u0648\u0646<\/strong>: 8 \u062c\u0631\u0627\u0645 \u062a\u0642\u0631\u064a\u0628\u064b\u0627.<\/li>\n<li><strong>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646:<\/strong> 29 \u062c\u0631\u0627\u0645 \u062a\u0642\u0631\u064a\u0628\u064b\u0627.<\/li>\n<li><strong>\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a:<\/strong> 0 \u062c\u0631\u0627\u0645.<\/li>\n<li><strong>\u0627\u0644\u0623\u0644\u064a\u0627\u0641<\/strong>: 0 \u062c\u0631\u0627\u0645.<\/li>\n<\/ul>\n<p>\u064a\u062d\u062a\u0648\u064a \u0643\u0644 \u0645\u0646 \u0633\u0645\u0643 \u0627\u0644\u062a\u0648\u0646\u0629 \u0627\u0644\u0637\u0627\u0632\u062c \u0648\u0627\u0644\u0645\u0639\u0644\u0628 \u0639\u0644\u0649 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u062a\u0627\u0644\u064a\u0629:<\/p>\n<ul>\n<li>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 &#8220;\u0623&#8221;.<\/li>\n<li>\u0627\u0644\u062d\u062f\u064a\u062f.<\/li>\n<li>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 &#8220;\u062812&#8221;.<\/li>\n<li>\u0627\u0644\u0633\u064a\u0644\u064a\u0646\u064a\u0648\u0645.<\/li>\n<li>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 &#8220;\u062f&#8221;.<\/li>\n<li>\u0627\u0644\u0645\u063a\u0646\u0633\u064a\u0648\u0645.<\/li>\n<li>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 &#8220;\u06286&#8221;.<\/li>\n<li>\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645.<\/li>\n<li>\u0627\u0644\u064a\u0648\u062f.<\/li>\n<li>\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645.<\/li>\n<\/ul>\n<h3>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u0648\u0646\u0629 \u0644\u0644\u0631\u062c\u0627\u0644<\/h3>\n<p>\u062a\u0646\u0627\u0648\u0644 \u0633\u0645\u0643 \u0627\u0644\u062a\u0648\u0646\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0642\u062f \u064a\u0645\u062f \u0627\u0644\u0631\u062c\u0627\u0644 \u0628\u0639\u0646\u0627\u0635\u0631 \u063a\u0630\u0627\u0626\u064a\u0629 \u062a\u0641\u064a\u062f\u0647\u0645 \u0645\u0646 \u062c\u0648\u0627\u0646\u0628 \u0645\u062a\u0639\u062f\u062f\u0629\u060c \u0623\u0647\u0645\u0647\u0627 \u0645\u0627 \u064a\u0644\u064a:<\/p>\n<p><strong>\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 :<\/strong> \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062a\u0648\u0646\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0648\u0645\u064a\u062c\u0627 3 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062e\u0641\u0636 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0623\u0648\u0645\u064a\u062c\u0627 6 \u0627\u0644\u0645\u0636\u0631\u0629 \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u064a\u0633\u0627\u0639\u062f \u0643\u0630\u0644\u0643 \u0639\u0644\u0649 \u062e\u0641\u0636 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644\u060c \u0647\u0630\u0647 \u0627\u0644\u0645\u0648\u0627\u062f \u0647\u064a \u0627\u0644\u062a\u064a \u062a\u062a\u0631\u0627\u0643\u0645 \u0641\u064a \u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0645\u0633\u0628\u0628\u0629 \u062c\u0644\u0637\u0627\u062a \u0648\u0645\u0634\u0643\u0644\u0627\u062a \u0642\u0644\u0628\u064a\u0629\u060c \u062a\u0634\u064a\u0639 \u0627\u0644\u0645\u0634\u0643\u0644\u0627\u062a \u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0628\u064a\u0646 \u0627\u0644\u0631\u062c\u0627\u0644 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621\u060c \u0648\u0630\u0644\u0643 \u0628\u0633\u0628\u0628 \u0623\u0646 \u0644\u0644\u0625\u0633\u062a\u0631\u0648\u062c\u064a\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0646\u0633\u0627\u0626\u064a \u062f\u0648\u0631 \u0641\u064a \u062e\u0641\u0636 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644.<\/p>\n<p><strong>\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a :<\/strong> \u0625\u0630 \u0625\u0646 \u0627\u0644\u062a\u0648\u0646\u0629 \u0645\u0646 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0645\u062f \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0627\u0644\u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0646\u0645\u0648\u0647\u0627.<\/p>\n<h3>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u0648\u0646\u0629 \u0644\u0644\u0646\u0633\u0627\u0621<\/h3>\n<p>\u0642\u062f \u062a\u0641\u064a\u062f \u0627\u0644\u062a\u0648\u0646\u0629 \u0627\u0644\u0646\u0633\u0627\u0621 \u0645\u0646 \u062c\u0648\u0627\u0646\u0628 \u0645\u062a\u0639\u062f\u062f\u0629 \u0643\u0630\u0644\u0643\u060c \u0641\u064a \u0627\u0644\u0633\u0637\u0648\u0631 \u0627\u0644\u0642\u0627\u062f\u0645\u0629 \u0628\u0639\u0636\u0647\u0627:<\/p>\n<ul>\n<li><strong>\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0641\u0642\u0631 \u0627\u0644\u062f\u0645 :<\/strong> \u0625\u0630 \u062a\u062d\u062a\u0648\u064a \u0627\u0644\u062a\u0648\u0646\u0629 \u0639\u0644\u0649 \u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 &#8220;\u062812&#8243;\u060c \u0648\u0644\u0647\u0645\u0627 \u062f\u0648\u0631 \u0643\u0628\u064a\u0631 \u0641\u064a \u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u0647\u064a\u0645\u0648\u062c\u0644\u0648\u0628\u064a\u0646 \u0648\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u062f\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621\u060c \u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0639\u0644\u0627\u062c \u0627\u0644\u0623\u0646\u064a\u0645\u064a\u0627 \u0648\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646\u0647\u0627.<\/li>\n<li><strong>\u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062e\u0633\u064a\u0633 :<\/strong> \u0625\u0630 \u0625\u0646 \u0627\u0644\u062a\u0648\u0646\u0629 \u0645\u0635\u062f\u0631 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0645\u0646 \u064a\u0631\u063a\u0628\u0648\u0646 \u0641\u064a \u0625\u0646\u0642\u0627\u0635 \u0628\u0639\u0636 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0632\u0627\u0626\u062f.<\/li>\n<\/ul>\n<h3>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u0648\u0646\u0629 \u0644\u0644\u062d\u0627\u0645\u0644<\/h3>\n<p>\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062a\u0648\u0646\u0629 \u062e\u0644\u0627\u0644 \u0627\u0644\u062d\u0645\u0644 \u0642\u062f \u064a\u0641\u064a\u062f \u0627\u0644\u062d\u0627\u0645\u0644 \u0648\u0627\u0644\u062c\u0646\u064a\u0646\u060c \u0641\u064a \u0627\u0644\u0633\u0637\u0648\u0631 \u0627\u0644\u0642\u0627\u062f\u0645\u0629 \u0627\u0644\u062a\u0641\u0627\u0635\u064a\u0644:<\/p>\n<ul>\n<li><strong>\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u062d\u0627\u0645\u0644 :<\/strong> \u0625\u0630 \u062a\u0645\u062f\u0647\u0627 \u0627\u0644\u062a\u0648\u0646\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0648\u0627\u0644\u0623\u0648\u0645\u064a\u062c\u0627 3\u060c \u0648\u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0645\u064a\u0632\u0629 \u0645\u0646 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646.<\/li>\n<li><strong>\u0625\u0645\u062f\u0627\u062f 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\u0635\u062d\u0649.<\/p>\n<h3>\u0647\u0644 \u0627\u0644\u062a\u0648\u0646\u0629 \u062a\u0631\u0641\u0639 \u0627\u0644\u0633\u0643\u0631\u061f<\/h3>\n<p>\u0644\u0627 \u062a\u0633\u0628\u0628 \u0627\u0644\u062a\u0648\u0646\u0629 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0633\u0643\u0631 \u0641\u0649 \u0627\u0644\u062f\u0645.<\/p>\n<h3>\u0647\u0644 \u0627\u0644\u062a\u0648\u0646\u0629 \u062a\u0631\u0641\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645\u061f<\/h3>\n<p>\u0627\u0644\u062a\u0648\u0646\u0629 \u063a\u064a\u0631 \u0627\u0644\u0645\u0645\u0644\u062d\u0629 \u0644\u0627 \u062a\u0631\u0641\u0639 \u0627\u0644\u0636\u063a\u0637\u060c \u0644\u0643\u0646 \u0627\u0644\u062a\u0648\u0646\u0629 \u0627\u0644\u0645\u0645\u0644\u062d\u0629 \u0642\u062f \u062a\u0631\u0641\u0639\u0647 \u0628\u0633\u0628\u0628 \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645.<\/p>\n<h3>\u0647\u0644 \u0627\u0644\u062a\u0648\u0646\u0629 \u062a\u0632\u064a\u062f \u0627\u0644\u0628\u0631\u062f\u061f<\/h3>\n<p>\u0644\u0627 \u062a\u0633\u0628\u0628 \u0627\u0644\u062a\u0648\u0646\u0629 \u062a\u0641\u0627\u0642\u0645 \u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u0628\u0631\u062f.<\/p>\n<h3>\u0647\u0644 \u0627\u0644\u062a\u0648\u0646\u0629 \u0645\u0636\u0631\u0629 \u0644\u0644\u062d\u0627\u0645\u0644\u061f<\/h3>\n<p>\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062a\u0648\u0646\u0629 \u0628\u0627\u0644\u0643\u0645\u064a\u0627\u062a \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627 \u0644\u0627 \u064a\u0636\u0631 \u0627\u0644\u062d\u0627\u0645\u0644 \u060c \u0644\u0643\u0646 \u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0628\u0643\u0645\u064a\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u0642\u062f \u064a\u0636\u0631 \u0627\u0644\u062c\u0646\u064a\u0646 \u0625\u0630 \u0625\u0646\u0647\u0627 \u062a\u062d\u062a\u0648\u0649 \u0639\u0644\u0649 \u0627\u0644\u0632\u0626\u0628\u0642.<\/p>\n<h3>\u0647\u0644 \u0627\u0644\u062a\u0648\u0646\u0629 \u0645\u0641\u064a\u062f\u0629\u00a0 \u0644\u0644\u0639\u0638\u0627\u0645\u061f<\/h3>\n<p>\u0623\u062c\u0644\u060c \u0641\u0627\u0644\u062a\u0648\u0646\u0629 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 &#8220;\u062f&#8221;.<\/p>\n<h3>\u0647\u0644 \u0627\u0644\u062a\u0648\u0646\u0629 \u0645\u0641\u064a\u062f\u0629 \u0644\u0644\u0642\u0644\u0628\u061f<\/h3>\n<p>\u0623\u062c\u0644\u060c \u0641\u0627\u0644\u062a\u0648\u0646\u0629 \u063a\u0646\u064a\u0629 \u0628\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0648\u0645\u064a\u062c\u0627 3 \u0627\u0644\u062a\u0649 \u062a\u0631\u062a\u0628\u0637 \u0628\u0627\u0646\u062e\u0641\u0627\u0636 \u0645\u0639\u062f\u0644\u0627\u062a \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629.<\/p>\n<h3>\u0647\u0644 \u0627\u0644\u062a\u0648\u0646\u0629 \u062a\u0642\u0648\u064a \u0627\u0644\u0645\u0646\u0627\u0639\u0629\u061f<\/h3>\n<p>\u0623\u062c\u0644 \u060c \u0627\u0644\u062a\u0648\u0646\u0629 \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u0629\u060c \u0641\u0647\u064a \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0648\u0645\u064a\u062c\u0627 3\u060c \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 &#8220;\u062f&#8221;\u060c \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 &#8220;\u0623&#8221; \u0643\u0630\u0644\u0643.<\/p>\n<h3>\u0647\u0644 \u0627\u0644\u062a\u0648\u0646\u0629 \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0627\u0644\u0643\u0644\u0649\u061f<\/h3>\n<p>\u0627\u0644\u062a\u0648\u0646\u0629 \u0627\u0644\u0645\u0645\u0644\u062d\u0629 \u0642\u062f \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0627\u0644\u0643\u0644\u0649 \u0628\u0633\u0628\u0628 \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645 \u060c \u0644\u0630\u0644\u0643 \u064a\u0648\u0635\u0649 \u0628\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062a\u0648\u0646\u0629 \u0627\u0644\u0645\u0639\u0644\u0628\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645.<\/p>\n<h3>\u0647\u0644 \u0627\u0644\u062a\u0648\u0646\u0629 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0632\u0646\u0643\u061f<\/h3>\n<p>\u062a\u062d\u062a\u0648\u064a \u0627\u0644\u062a\u0648\u0646\u0629 \u0639\u0644\u0649 \u0643\u0645\u064a\u0627\u062a \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0632\u0646\u0643.<\/p>\n<h3>\u0645\u062a\u0649 \u064a\u0623\u0643\u0644 \u0627\u0644\u0637\u0641\u0644 \u0627\u0644\u062a\u0648\u0646\u0629 \u0627\u0644\u0645\u0639\u0644\u0628\u0629\u061f<\/h3>\n<p>\u064a\u0646\u0635\u062d \u0628\u062a\u0642\u062f\u064a\u0645 \u0627\u0644\u062a\u0648\u0646\u0629 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\u0641\u064a\u0647\u0627 \u0632\u0626\u0628\u0642\u061f<\/h3>\n<p>\u062a\u062d\u062a\u0648\u064a \u0645\u0639\u0638\u0645 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u062a\u0648\u0646\u0629 \u0639\u0644\u0649 \u0643\u0645\u064a\u0627\u062a \u0645\u0646 \u0627\u0644\u0632\u0626\u0628\u0642\u060c \u0644\u0630\u0627 \u064a\u0646\u0628\u063a\u064a \u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0628\u0627\u0639\u062a\u062f\u0627\u0644.<\/p>\n<h3>\u0627\u0644\u062a\u0648\u0646\u0629 \u0643\u0645 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629\u061f<\/h3>\n<p>\u064a\u062d\u062a\u0648\u064a \u0643\u0644 100 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u062a\u0648\u0646\u0629 \u0627\u0644\u0637\u0627\u0632\u062c\u0629 \u0639\u0644\u0649 110 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a\u060c \u0628\u064a\u0646\u0645\u0627 \u062a\u062d\u062a\u0648\u064a \u0627\u0644\u062a\u0648\u0646\u0629 \u0627\u0644\u0645\u0639\u0644\u0628\u0629 \u0641\u064a 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\u0645\u0646 \u0627\u0644\u0632\u0626\u0628\u0642.<\/p>\n<p><strong>\u0627\u0644\u0645\u0635\u0627\u062f\u0631 :<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/www.webmd.com\/diet\/health-benefits-tuna\">Health Benefits of Tuna<\/a><\/li>\n<li><a href=\"https:\/\/www.healthline.com\/nutrition\/is-canned-tuna-healthy\">Is Canned Tuna Good for You, or Bad<\/a><\/li>\n<li><a href=\"https:\/\/www.lifehack.org\/315317\/20-amazing-health-benefits-tuna-fish\">20 Amazing Health Benefits Of Tuna Fish<\/a><\/li>\n<li><a href=\"https:\/\/www.babycentre.co.uk\/x557950\/is-it-safe-to-eat-tuna-during-pregnancy\">Is it safe to eat tuna during pregnancy<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u0627\u0644\u062a\u0648\u0646\u0629 \u0623\u062d\u062f \u0623\u0634\u0647\u0631 \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0627\u0644\u0628\u062d\u0631\u064a\u0629\u060c \u062a\u0639\u064a\u0634 \u0641\u064a \u0643\u0644 \u0627\u0644\u0645\u062d\u064a\u0637\u0627\u062a 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\u0627\u0644\u062f\u0647\u0646\u064a\u0629\u060c \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u0645\u0635\u062f\u0631 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0648\u0633\u0639\u0631\u0627\u062a\u0647\u0627 \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0642\u0644\u064a\u0644\u0629 \u0646\u0633\u0628\u064a\u064b\u0627\u060c \u0633\u0646\u062a\u0639\u0631\u0641 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644 \u0639\u0644\u0649 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u0648\u0646\u0629 \u0628\u0627\u0644\u062a\u0641\u0635\u064a\u0644. 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