{"id":72,"date":"2021-09-23T21:33:32","date_gmt":"2021-09-23T18:33:32","guid":{"rendered":"https:\/\/chefaa.com\/blog\/nutrition\/?p=72"},"modified":"2026-02-26T18:11:48","modified_gmt":"2026-02-26T15:11:48","slug":"%d8%a7%d8%b7%d8%b9%d9%85%d8%a9-%d8%ba%d9%86%d9%8a%d8%a9-%d8%a8%d8%a7%d9%84%d9%85%d8%ba%d9%86%d9%8a%d8%b3%d9%8a%d9%88%d9%85","status":"publish","type":"post","link":"https:\/\/chefaa.com\/blog\/nutrition\/%d8%a7%d8%b7%d8%b9%d9%85%d8%a9-%d8%ba%d9%86%d9%8a%d8%a9-%d8%a8%d8%a7%d9%84%d9%85%d8%ba%d9%86%d9%8a%d8%b3%d9%8a%d9%88%d9%85\/","title":{"rendered":"\u0639\u0644\u0627\u062c \u0646\u0642\u0635 \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0628\u0627\u0644\u0641\u0648\u0627\u0643\u0647 | \u0623\u064a\u0646 \u064a\u0648\u062c\u062f \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0628\u0643\u062b\u0631\u0629\u061f"},"content":{"rendered":"<p>\u064a\u062d\u062a\u0627\u062c \u062c\u0633\u0645 \u0627\u0644\u0625\u0646\u0633\u0627\u0646 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class=\"rtit\"><span style=\"color: #00cd7c;\"><strong>\u0623\u0637\u0639\u0645\u0629 \u0648\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0635\u062d\u064a\u0629 <\/strong><\/span><\/p>\n<p><a href=\"https:\/\/chefaa.com\/blog\/nutrition\/\u0645\u0634\u0631\u0648\u0628\u0627\u062a-\u0623\u0637\u0639\u0645\u0629-\u0623\u0639\u0634\u0627\u0628-\u0644\u0644\u0646\u0648\u0645\/\"><strong>\u0627\u0639\u0634\u0627\u0628 \u0648\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645<\/strong><\/a><br \/>\n<a href=\"https:\/\/chefaa.com\/blog\/nutrition\/\u0639\u0644\u0627\u062c-\u0627\u0644\u0623\u0646\u064a\u0645\u064a\u0627\/\"><strong>\u0623\u0637\u0639\u0645\u0629 \u0648\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0623\u0646\u064a\u0645\u064a\u0627<\/strong><\/a><\/p>\n<\/div>\n<h2><\/h2>\n<h2 class=\"css-a5m6co-text css-p8ym46-fontFamily css-11397xj-fontSize css-15qzf5r-display css-7bji7i-wordBreak\"><span class=\"css-a5m6co-text css-p8ym46-fontFamily css-11397xj-fontSize css-18j1nfb-display\">\u0623\u064a\u0646 \u064a\u0648\u062c\u062f \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0628\u0643\u062b\u0631\u0629\u061f<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u064a\u0639\u062f \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0631\u0627\u0628\u0639 \u0623\u0647\u0645 \u0645\u0639\u062f\u0646 \u064a\u062d\u062a\u0627\u062c\u0647 \u062c\u0633\u0645 \u0627\u0644\u0625\u0646\u0633\u0627\u0646 \u0648\u064a\u0648\u062c\u062f \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0645\u0627\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0645\u062b\u0644 :<\/span><\/p>\n<h3>1. \u0627\u0644\u0633\u0628\u0627\u0646\u062e<\/h3>\n<p><span style=\"font-weight: 400;\">\u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0643\u0648\u0628 \u0645\u0646<a href=\"https:\/\/www.healthline.com\/nutrition\/10-foods-high-in-magnesium#TOC_TITLE_HDR_11\"> \u0627\u0644\u0633\u0628\u0627\u0646\u062e<\/a> \u0627\u0644\u0645\u0637\u0647\u064a\u0629 \u0639\u0644\u0649 157 \u0645\u0644\u064a\u062c\u0631\u0627\u0645 \u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0623\u064a 39% \u0645\u0646 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u064a\u0648\u0645\u064a \u0644\u0644\u062c\u0633\u0645 (\u0627\u0644\u0643\u0645\u064a\u0629 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u064a\u0648\u0645\u064a\u064b\u0627 \u0644\u0636\u0631\u0648\u0631\u0629 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u062c\u0633\u0645 \u0648\u0623\u062f\u0627\u0621 \u0627\u0644\u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u062d\u064a\u0648\u064a\u0629 \u0627\u0644\u0645\u0647\u0645\u0629) \u0648\u0644\u0630\u0644\u0643 \u0641\u0625\u0646 \u0627\u0644\u0633\u0628\u0627\u0646\u062e \u062a\u0639\u062f \u0623\u0637\u0639\u0645\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0643\u0645\u0627 \u062a\u0633\u0627\u0639\u062f \u0641\u0649 \u062d\u0645\u0627\u064a\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u064a .<\/span><\/p>\n<h3>2. \u0627\u0644\u062e\u0631\u0634\u0648\u0641<\/h3>\n<p><span style=\"font-weight: 400;\">\u0643\u0644 100 \u062c\u0631\u0627\u0645 \u0645\u0646 <\/span>\u0627\u0644\u062e\u0631\u0634\u0648\u0641<span style=\"font-weight: 400;\"> \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0639\u0644\u0649 86 \u0645\u0644\u064a\u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0648\u0644\u0630\u0644\u0643 \u0641\u0647\u0648 \u0645\u0646 \u0636\u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645.<\/span><\/p>\n<h3>3. \u0627\u0644\u0644\u0648\u0632<\/h3>\n<p><span style=\"font-weight: 400;\">\u064a\u062d\u062a\u0648\u0649 \u0643\u0644 28 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0644\u0648\u0632 \u0639\u0644\u0649 76.5<\/span><span style=\"font-size: 16px; font-weight: 400;\"> \u0645\u0644\u064a\u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0648\u0644\u0630\u0644\u0643 <span style=\"font-weight: 400;\">\u064a\u0639\u062f \u0627\u0644\u0644\u0648\u0632 \u0645\u0646 \u0623\u0647\u0645<\/span><a href=\"https:\/\/www.livescience.com\/51627-almonds-nutrition.html\"><span style=\"font-weight: 400;\"> \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a<\/span><\/a><span style=\"font-weight: 400;\"> \u0641\u064a \u0642\u0627\u0626\u0645\u0629 \u0623\u0637\u0639\u0645\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645<\/span><\/span><\/p>\n<h3>4. \u0627\u0644\u0643\u0627\u062c\u0648<\/h3>\n<p><span style=\"font-weight: 400;\">\u064a\u0639\u062f \u0627\u0644\u0643\u0627\u062c\u0648 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u062d\u064a\u062b \u064a\u0633\u062a\u0637\u064a\u0639 \u0643\u0644 28 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0627\u062c\u0648 \u0627\u0644\u0645\u062d\u0645\u0635 \u0623\u0646 \u064a\u0645\u062f \u0627\u0644\u062c\u0633\u0645 \u062882 \u0645\u0644\u064a\u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0648\u0647\u0648 20% \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.<\/span><\/p>\n<h3>5. \u0627\u0644\u0623\u0633\u0645\u0627\u0643<\/h3>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0645\u062b\u0644 \u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0648\u0627\u0644\u062a\u0648\u0646\u0629 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u062d\u062a\u0648\u0627\u0626\u0647\u0645 \u0639\u0644\u0649 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u0648\u0627\u0644\u0623\u0648\u0645\u064a\u062c\u0627 3 \u0627\u0644\u0645\u0641\u064a\u062f\u0629 \u0641\u0625\u0646\u0647\u0645\u0627 \u064a\u062d\u062a\u0648\u064a\u0627\u0646 \u0623\u064a\u0636\u0627\u064b \u0639\u0644\u0649 \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0648\u0644\u0630\u0644\u0643 \u064a\u0639\u062f \u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0648\u0627\u0644\u062a\u0648\u0646\u0629 \u0636\u0645\u0646 \u0623\u0634\u0647\u0631 \u0623\u0637\u0639\u0645\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0645\u0627\u063a\u0646\u0633\u064a\u0648\u0645<\/span><\/p>\n<h3>6. \u0641\u0648\u0644 \u0627\u0644\u0635\u0648\u064a\u0627 \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645<\/h3>\n<p><span style=\"font-weight: 400;\">\u064a\u062d\u062a\u0648\u0649 \u0643\u0644 100 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0628\u0630\u0648\u0631<\/span> <a href=\"http:\/\/www.dietandfitnesstoday.com\/magnesium-in-soybeans.php\">\u0641\u0648\u0644 \u0627\u0644\u0635\u0648\u064a\u0627<\/a><span style=\"font-weight: 400;\"> \u0627\u0644\u0646\u0627\u0636\u062c\u0629 \u0639\u0644\u0649 280 \u0645\u0644\u064a\u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0628\u0645\u0627 \u064a\u0639\u0627\u062f\u0644 70% \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\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645.<\/span><\/p>\n<h3>7. \u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0627\u0644\u062e\u0636\u0631\u0627\u0621<\/h3>\n<p><span style=\"font-weight: 400;\">\u062a\u0639\u062f \u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0627\u0644\u062e\u0636\u0631\u0627\u0621 \u0645\u0646 \u0636\u0645\u0646 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u062d\u064a\u062b \u064a\u0645\u0643\u0646 \u0644\u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0627\u0644\u062e\u0636\u0631\u0627\u0621 (150 \u062c\u0631\u0627\u0645) \u0625\u0639\u0637\u0627\u0621 \u0627\u0644\u062c\u0633\u0645 18 \u0645\u0644\u064a\u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0645\u063a\u0646\u0633\u064a\u0648\u0645<\/span><\/p>\n<h3>8. \u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648<\/h3>\n<p><span style=\"font-weight: 400;\">\u064a\u062d\u062a\u0648\u064a \u0646\u0635\u0641 \u0643\u0648\u0628 \u0645\u0646<\/span><span style=\"font-weight: 400;\"> \u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648<\/span><span style=\"font-weight: 400;\"> \u0639\u0644\u0649 22 \u0645\u064a\u0644\u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0623\u0649 \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 \u0648\u0644\u0647\u0630\u0627 \u064a\u064f\u0639\u062f \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0645\u063a\u0646\u0633\u064a\u0648\u0645 \u0648\u064a\u0645\u0643\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 \u0643\u0639\u0644\u0627\u062c \u0644\u0646\u0642\u0635 \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0628\u0627\u0644\u0641\u0648\u0627\u0643\u0647.<\/span><\/p>\n<h3>9. \u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627<\/h3>\n<p><span style=\"font-weight: 400;\">\u062a\u0639\u062f \u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627 \u0636\u0645\u0646 \u0642\u0627\u0626\u0645\u0629 \u0623\u0637\u0639\u0645\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0625\u0630 \u062a\u062d\u062a\u0648\u064a \u0627\u064410 \u062c\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627 \u0639\u0644\u0649 39.2 \u0645\u0644\u064a\u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645.<\/span><\/p>\n<h3>10. \u0628\u0630\u0648\u0631 \u0627\u0644\u0643\u062a\u0627\u0646<\/h3>\n<p><span style=\"font-weight: 400;\">\u0628\u0630\u0648\u0631 \u0627\u0644\u0643\u062a\u0627\u0646 \u0645\u0646 \u0627\u0644\u0623<span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;\u0627\u0637\u0639\u0645\u0629 \u062a\u062d\u062a\u0648\u0649 \u0639\u0644\u0649 \u0645\u0627\u063a\u0646\u0633\u064a\u0648\u0645&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:12925,&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;12&quot;:1,&quot;15&quot;:&quot;Cairo&quot;,&quot;16&quot;:10}\">\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u0649 \u062a\u062d\u062a\u0648\u0649 \u0639\u0644\u0649 \u0627\u0644\u0645\u0627\u063a\u0646\u0633\u064a\u0648\u0645 <\/span>\u062d\u064a\u062b \u064a\u062d\u062a\u0648\u0649 \u0643\u0644 10 \u062c\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0628\u0630\u0648\u0631 \u0627\u0644\u0643\u062a\u0627\u0646 \u0639\u0644\u0649 39.2 \u0645\u0644\u064a\u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645.<\/span><\/p>\n<h3>11. \u0627\u0644\u0634\u064a\u0643\u0648\u0644\u0627\u062a\u0647 \u0627\u0644\u062f\u0627\u0643\u0646\u0629 \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645<\/h3>\n<p><span style=\"font-weight: 400;\">\u064a\u062d\u062a\u0648\u064a 28 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0634\u064a\u0643\u0648\u0644\u0627\u062a\u0629 \u0627\u0644\u062f\u0627\u0643\u0646\u0629 \u0639\u0644\u0649 64 \u0645\u0644\u064a\u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0623\u064a \u0645\u0627 \u064a\u0639\u0627\u062f\u0644 16 \u0645\u0646 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u064a\u0648\u0645\u064a.<\/span><\/p>\n<h3>12. \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645<\/h3>\n<p><span style=\"font-weight: 400;\">\u064a\u0639\u062f \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u062d\u064a\u062b \u064a\u062a\u0648\u0641\u0631 108 \u0645\u0644\u064a\u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0641\u064a \u0646\u0635\u0641 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0648\u0647\u0648 \u0645\u0627 \u064a\u0639\u0627\u062f\u0644 27% \u0645\u0646 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u064a\u0648\u0645\u064a \u0643\u0645\u0627 \u0623\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u064a\u0642\u0644\u0644 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0627\u0644\u0636\u0627\u0631 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0648\u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062e\u0641\u0636 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0648\u064a\u0645\u062f \u0627\u0644\u062c\u0633\u0645 \u0628\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629.<\/span><\/p>\n<h3>13. \u0628\u0630\u0648\u0631 \u0627\u0644\u064a\u0642\u0637\u064a\u0646 \u0648 Magnesium<\/h3>\n<p><span style=\"font-weight: 400;\">\u062a\u0639\u062f \u0628\u0630\u0648\u0631 \u0627\u0644\u064a\u0642\u0637\u064a\u0646 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0645\u0627\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u062d\u064a\u062b \u064a\u062d\u062a\u0648\u0649 \u0643\u0644 28 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0628\u0630\u0648\u0631 \u0627\u0644\u064a\u0642\u0637\u064a\u0646 \u0639\u0644\u0649 150 \u0645\u0644\u064a\u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0628\u0645\u0627 \u064a\u0639\u0627\u062f\u0644 37% \u0645\u0646 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u064a\u0648\u0645\u064a \u0644\u0644\u062c\u0633\u0645.<\/span><\/p>\n<h3>14. \u0627\u0644\u0630\u0631\u0629 \u0627\u0644\u0635\u0641\u0631\u0627\u0621 \u0648 Magnesium<\/h3>\n<p>\u064a\u062d\u062a\u0648\u064a \u0643\u0644 100 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0630\u0631\u0629 \u0627\u0644\u0623\u0635\u0641\u0631 \u0639\u0644\u0649 127 \u0645\u0644\u064a\u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0623\u064a \u0645\u0627 \u064a\u0639\u0627\u062f\u0644 32% \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 \u0643\u0645\u0627 \u0623\u0646 \u0627\u0644\u0630\u0631\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u0645\u062b\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a.<\/p>\n<h3>15. \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u0649 \u0648Magnesium<\/h3>\n<p>\u0646\u0635\u0641 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a \u0627\u0644\u0645\u0637\u0628\u0648\u062e \u064a\u0645\u062f \u0627\u0644\u062c\u0633\u0645 \u0628 11% \u0645\u0646 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u064a\u0648\u0645\u064a \u0644\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0643\u0645\u0627 \u0623\u0646 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a \u063a\u0646\u064a \u0628\u0645\u0627\u062f\u0629 \u0627\u0644\u0641\u0648\u0644\u0627\u062a (\u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0635\u0646\u064a\u0639 \u0627\u0644\u062d\u0645\u0636 \u0627\u0644\u0646\u0648\u0648\u064a \u0627\u0644\u0623\u0645\u064a\u0646\u064a \u0648\u0627\u0646\u0642\u0633\u0627\u0645 \u0627\u0644\u062e\u0644\u0627\u064a\u0627)<\/p>\n<p><b>\u0647\u0644 \u064a\u0648\u062c\u062f \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0641\u064a \u0627\u0644\u062a\u0645\u0631 \u061f<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u0643\u0644 100 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 14% \u0645\u0646 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u064a\u0648\u0645\u064a \u0644\u0644\u062c\u0633\u0645 \u0648\u0644\u0630\u0644\u0643 \u062a\u0639\u062f \u0627\u0644\u062a\u0645\u0648\u0631 \u0623\u063a\u0630\u064a\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645.<\/span><\/p>\n<p><b>\u0647\u0644 \u0627\u0644\u0645\u0648\u0632 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u061f<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u0623\u062c\u0644\u060c \u062a\u062d\u062a\u0648\u064a \u062b\u0645\u0631\u0629 <\/span><span style=\"font-weight: 400;\">\u0627\u0644\u0645\u0648\u0632<\/span><span style=\"font-weight: 400;\"> \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u062d\u062c\u0645 \u0639\u0644\u0649 32 \u0645\u0644\u064a\u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0645\u0627\u063a\u0646\u0633\u064a\u0648\u0645 \u0648\u0647\u0648 \u0645\u0627 \u064a\u0639\u0627\u062f\u0644 8% \u0645\u0646 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u064a\u0648\u0645\u064a \u0644\u0644\u062c\u0633\u0645 \u0644\u0639\u0646\u0635\u0631 \u0627\u0644\u0645\u0627\u063a\u0646\u0633\u064a\u0648\u0645 \u0643\u0645\u0627 \u064a\u062d\u062a\u0648\u0649 \u0627\u0644\u0645\u0648\u0632 \u0623\u064a\u0636\u0627\u064b \u0639\u0644\u0649 \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0648\u0644\u0630\u0644\u0643 \u064a\u0639\u062f \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645.<\/span><\/p>\n<p><b>\u0647\u0644 \u0627\u0644\u062d\u0644\u064a\u0628 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u061f<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u0623\u062c\u0644\u060c \u064a\u062d\u062a\u0648\u064a \u0643\u0648\u0628 \u0627\u0644\u062d\u0644\u064a\u0628 \u0639\u0644\u0649 \u062d\u0648\u0627\u0644\u0649 27 \u0645\u0644\u064a\u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0645\u063a\u0646\u0633\u064a\u0648\u0645 \u0628\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.<\/span><\/p>\n<p><b>\u0647\u0644 \u0627\u0644\u0639\u0633\u0644 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u061f<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u0623\u062c\u0644\u060c \u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0639\u0633\u0644 \u0627\u0644\u0623\u0628\u064a\u0636 \u0648\u0627\u0644\u0639\u0633\u0644 \u0627\u0644\u0623\u0633\u0648\u062f \u0639\u0644\u0649 \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0625\u0644\u0627 \u0623\u0646\u0647 \u064a\u0643\u0648\u0646 \u0628\u0643\u0645\u064a\u0627\u062a \u0623\u0643\u0628\u0631 \u0641\u064a \u0627\u0644\u0639\u0633\u0644 \u0627\u0644\u0623\u0633\u0648\u062f \u0639\u0646 \u0627\u0644\u0639\u0633\u0644 \u0627\u0644\u0623\u0628\u064a\u0636.<\/span><\/p>\n<p><b>\u0647\u0644 \u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0628\u064a\u0636 \u0639\u0644\u0649 \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u061f<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u0623\u062c\u0644\u060c \u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0628\u064a\u0636 \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u0645\u0646 \u0645\u0639\u0638\u0645 \u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u0627\u0644\u062c\u0633\u0645 \u0645\u062b\u0644 \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645.<\/span><\/p>\n<p><b>\u0647\u0644 \u0627\u0644\u062e\u0633 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u061f<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u0623\u062c\u0644\u060c \u064a\u062d\u062a\u0648\u064a \u0627\u0644\u062e\u0633 \u0639\u0644\u0649 \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0648\u064a\u0639\u062f \u0627\u0644\u062e\u0633 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0645\u0627\u063a\u0646\u0633\u064a\u0648\u0645.<\/span><\/p>\n<p><b>\u0647\u0644 \u064a\u0648\u062c\u062f \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0641\u064a \u0627\u0644\u0632\u0628\u064a\u0628 \u061f<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u0623\u062c\u0644\u060c \u0646\u0635 \u0643\u0648\u0628 \u0645\u0646 <a href=\"https:\/\/health.clevelandclinic.org\/foods-that-are-high-in-magnesium\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0632\u0628\u064a\u0628<\/a> \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 23 \u0645\u0644\u064a\u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0628\u0645\u0627 \u064a\u0639\u0627\u062f\u0644 5% \u0645\u0646 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u064a\u0648\u0645\u064a \u060c \u0648\u0644\u0630\u0644\u0643 \u064a\u064f\u0639\u062f \u0627\u0644\u0632\u0628\u064a\u0628 <span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;\u0637\u0639\u0627\u0645 \u063a\u0646\u064a \u0628\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:12925,&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;12&quot;:1,&quot;15&quot;:&quot;Cairo&quot;,&quot;16&quot;:10}\">\u0637\u0639\u0627\u0645 \u063a\u0646\u064a \u0628\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645<\/span><\/span><\/p>\n<p><b>\u0647\u0644 \u064a\u0648\u062c\u062f \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0641\u064a \u0627\u0644\u062a\u0641\u0627\u062d \u061f<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u0623\u062c\u0644\u060c \u064a\u0639\u062f \u0627\u0644\u062a\u0641\u0627\u062d \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0625\u0630 \u062a\u062d\u062a\u0648\u064a \u062b\u0645\u0631\u0629 \u0627\u0644\u062a\u0641\u0627\u062d \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u062d\u062c\u0645 \u0639\u0644\u0649 9 \u0645\u0644\u064a\u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645\u00a0<\/span><\/p>\n<p><strong>\u0623\u064a\u0646 \u064a\u0648\u062c\u062f \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0641\u064a \u0627\u0644\u0623\u0639\u0634\u0627\u0628 \u061f<\/strong><\/p>\n<p>\u064a\u0639\u062f \u0643\u0644 \u0645\u0646 \u0627\u0644\u064a\u0646\u0633\u0648\u0646\u060c \u0627\u0644\u0631\u064a\u062d\u0627\u0646\u060c \u0627\u0644\u0643\u0645\u0648\u0646\u060c \u0627\u0644\u0642\u0631\u0646\u0641\u0644\u060c \u0627\u0644\u0632\u0646\u062c\u0628\u064a\u0644\u060c \u0627\u0644\u0628\u0642\u062f\u0648\u0646\u064a\u0633 \u0648\u0627\u0644\u0632\u0639\u062a\u0631 \u0645\u0646 \u0627\u0644\u0623\u0639\u0634\u0627\u0628 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645.<\/p>\n<h2>\u0623\u0639\u0631\u0627\u0636 \u0646\u0642\u0635 \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645<\/h2>\n<p><span style=\"font-weight: 400;\">\u0646\u0642\u0635<\/span><span style=\"font-weight: 400;\"> \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645<\/span><span style=\"font-weight: 400;\"> \u0644\u064a\u0633 \u0634\u0627\u0626\u0639 \u0627\u0644\u062d\u062f\u0648\u062b \u0641\u064a \u0627\u0644\u0623\u0635\u062d\u0627\u0621 \u0627\u0644\u0630\u064a\u0646 \u0644\u0627 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0623\u0645\u0631\u0627\u0636 \u0645\u0632\u0645\u0646\u0629 \u0648\u0644\u0643\u0646 \u0642\u0644\u0629 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629 \u0623\u0648 \u0632\u064a\u0627\u062f\u0629 \u0641\u0642\u062f\u0627\u0646\u0647 \u0642\u062f \u062a\u062d\u062f\u062b \u0623\u062d\u064a\u0627\u0646\u064b\u0627 \u0648\u064a\u0645\u0643\u0646 \u062a\u0642\u0633\u064a\u0645 \u0623\u0639\u0631\u0627\u0636 \u0646\u0642\u0635 \u0627\u0644\u0645\u063a\u0646\u0633\u064a\u0648\u0645 \u0625\u0644\u0649 :<\/span><\/p>\n<h3>\u00a0\u0623\u0639\u0631\u0627\u0636 \u0646\u0642\u0635 \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0627\u0644\u0623\u0648\u0644\u064a\u0629<\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0634\u0647\u064a\u0629<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u0627\u0644\u063a\u062b\u064a\u0627\u0646<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u0627\u0644\u0642\u064a\u0621<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u0627\u0644\u062a\u0639\u0628 \u0623\u0648 \u0627\u0644\u0625\u0631\u0647\u0627\u0642<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u0627\u0644\u0636\u0639\u0641 \u0627\u0644\u0639\u0627\u0645<\/span><\/li>\n<\/ul>\n<h3>\u0623\u0639\u0631\u0627\u0636\u00a0\u0646\u0642\u0635 \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0627\u0644\u062d\u0627\u062f \u0623\u0648 \u0627\u0644\u0634\u062f\u064a\u062f<\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u0627\u0644\u062a\u0646\u0645\u064a\u0644<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0644\u062a\u0634\u0646\u062c\u0627\u062a \u0623\u0648 <\/span><span style=\"font-weight: 400;\">\u062a\u0642\u0644\u0635\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u062a\u063a\u064a\u064a\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0634\u062e\u0635\u064a\u0629<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u0646\u0628\u0636\u0627\u062a \u0642\u0644\u0628\u064a\u0629 \u063a\u064a\u0631 \u0645\u0646\u062a\u0637\u0645\u0629<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u0636\u064a\u0642 \u0641\u064a \u0627\u0644\u0634\u0631\u0627\u064a\u064a\u0646 \u0627\u0644\u062a\u0627\u062c\u064a\u0629 \u0627\u0644\u0645\u063a\u0630\u064a\u0629 \u0644\u0644\u0642\u0644\u0628.<\/span><\/li>\n<\/ul>\n<h2>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0644\u0644\u062c\u0633\u0645<\/h2>\n<p><span style=\"font-weight: 400;\">\u064a\u0639\u062f<\/span><a href=\"https:\/\/www.healthline.com\/nutrition\/magnesium-benefits#TOC_TITLE_HDR_3\"><span style=\"font-weight: 400;\"> \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 <\/span><\/a><span style=\"font-weight: 400;\">\u0645\u0646 \u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u0645\u0647\u0645\u0629 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0648\u064a\u0634\u062a\u0631\u0643 \u0641\u064a \u0645\u0639\u0638\u0645 \u0627\u0644\u062a\u0641\u0627\u0639\u0644\u0627\u062a \u0627\u0644\u0643\u064a\u0645\u064a\u0627\u0626\u064a\u0629 \u0627\u0644\u062d\u064a\u0648\u064a\u0629 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0648\u0645\u0646 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u064a\u0633\u0627\u0639\u062f \u0639\u0645\u0644\u064a\u0629 \u062a\u062d\u0648\u064a\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0625\u0644\u0649 \u0637\u0627\u0642\u0629<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u064a\u0634\u062a\u0631\u0643 \u0641\u064a \u062a\u062e\u0644\u064a\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0645\u0646 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0627\u0644\u0623\u0648\u0644\u064a\u0629 \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u062a\u0635\u0644\u064a\u062d \u0627\u0644\u062c\u064a\u0646\u0627\u062a.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u064a\u0633\u0627\u0639\u062f \u062a\u062e\u0644\u064a\u0642 \u0648\u062a\u0635\u0644\u064a\u062d \u0627\u0644\u062d\u0645\u0636 \u0627\u0644\u0646\u0648\u0648\u064a DNA.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u062a\u0646\u0638\u064a\u0645 \u0639\u0645\u0644 \u0627\u0644\u0646\u0627\u0642\u0644\u0627\u062a \u0627\u0644\u0639\u0635\u0628\u064a\u0629 \u0648\u0643\u0630\u0644\u0643 \u0625\u0631\u0633\u0627\u0644 \u0627\u0644\u0631\u0633\u0627\u0626\u0644 \u062e\u0644\u0627\u0644 \u0627\u0644\u0645\u062e \u0648\u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a \u0648\u0627\u0644\u062a\u0649 \u062a\u064f\u0639\u062f \u0645\u0646 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0644\u0644\u0623\u0639\u0635\u0627\u0628<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u064a\u062d\u0627\u0631\u0628 \u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628\u060c \u0641\u0642\u062f \u0623\u062b\u0628\u062a\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0646\u0642\u0635 \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0642\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062d\u062f\u0648\u062b \u0627\u0643\u062a\u0626\u0627\u0628.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a \u0627\u0644\u0646\u0648\u0639 \u0627\u0644\u062b\u0627\u0646\u064a<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u064a\u062e\u0641\u0636 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0627\u0644\u0645\u0631\u062a\u0641\u0639.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u0645\u0636\u0627\u062f \u0644\u0644\u0627\u0644\u062a\u0647\u0627\u0628.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u0627\u0644\u062d\u0645\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0635\u062f\u0627\u0639 \u0627\u0644\u0646\u0635\u0641\u064a\u00a0<\/span><\/li>\n<\/ul>\n<p><strong>\u0645\u0627 \u0647\u064a \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0644\u0644\u062d\u0627\u0645\u0644 \u061f<\/strong><\/p>\n<p>\u064a\u0648\u0635\u064a \u0627\u0644\u0623\u0637\u0628\u0627\u0621 \u0628\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0643\u0645\u064a\u0627\u062a \u0643\u0627\u0641\u064a\u0629 \u0645\u0646 \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0623\u062b\u0646\u0627\u0621 \u0641\u062a\u0631\u0629 \u0627\u0644\u062d\u0645\u0644 \u0641\u0642\u062f \u0648\u062c\u062f \u0627\u0644\u0639\u0644\u0645\u0627\u0621 \u0623\u0646 \u0646\u0642\u0635 \u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0641\u064a \u0641\u062a\u0631\u0629 \u0627\u0644\u062d\u0645\u0644 \u0642\u062f \u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 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\u0630\u0644\u0643.<\/p>\n<p><strong>\u0645\u0627 \u0647\u064a \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0644\u0644\u0634\u0639\u0631 \u061f<\/strong><\/p>\n<p>\u064a\u0639\u062f \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0645\u0646 \u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u0645\u0647\u0645\u0629 \u0644\u0644\u0634\u0639\u0631 \u062d\u064a\u062b \u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0645\u0646\u0639 \u062a\u0631\u0627\u0643\u0645 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0641\u064a \u0641\u0631\u0648\u0629 \u0627\u0644\u0631\u0623\u0633 (\u062a\u0631\u0627\u0643\u0645 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0641\u064a \u0627\u0644\u0641\u0631\u0648\u0629 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062c\u0641\u0627\u0641 \u0627\u0644\u0634\u0639\u0631 \u0648\u064a\u0632\u064a\u062f \u0627\u062d\u062a\u0645\u0627\u0644\u064a\u0629 \u062d\u062f\u0648\u062b \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a) \u0643\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u0627\u064b \u0641\u064a \u0628\u0646\u0627\u0621 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0628\u0635\u064a\u0644\u0629 \u0627\u0644\u0634\u0639\u0631 \u0648\u064a\u062d\u0641\u0632 \u0646\u0645\u0648 \u0627\u0644\u0634\u0639\u0631.<\/p>\n<p><strong>\u0645\u0627 \u0647\u064a \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0644\u0643\u0645\u0627\u0644 \u0627\u0644\u0627\u062c\u0633\u0627\u0645 \u061f<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u062a\u0634\u064a\u0631 \u0628\u0639\u0636 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0625\u0644\u0649 \u062f\u0648\u0631 \u0627\u0644\u0645\u0627\u063a\u0646\u0633\u064a\u0648\u0645 \u0641\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0648\u0644\u0643\u0646 \u0647\u0646\u0627\u0643 \u0623\u064a\u0636\u0627\u064b \u062f\u0631\u0627\u0633\u0627\u062a \u0623\u062e\u0631\u0649 \u062a\u0646\u0641\u0649 \u0630\u0644\u0643.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u064a\u062d\u062a\u0627\u062c \u062c\u0633\u0645 \u0627\u0644\u0625\u0646\u0633\u0627\u0646 \u0627\u0644\u0628\u0627\u0644\u063a \u0625\u0644\u0649 \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u062d\u064a\u0648\u064a\u0629 \u0627\u0644\u0645\u0647\u0645\u0629 \u0648\u0647\u0646\u0627\u0643 \u0623\u0637\u0639\u0645\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u064a\u0645\u0643\u0646 \u062a\u0646\u0627\u0648\u0644\u0647\u0627 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\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0631\u0627\u0628\u0639 \u0623\u0647\u0645 \u0645\u0639\u062f\u0646 \u064a\u062d\u062a\u0627\u062c\u0647 \u062c\u0633\u0645 \u0627\u0644\u0625\u0646\u0633\u0627\u0646 \u0648\u064a\u0648\u062c\u062f \u0627\u0644\u0643\u062b\u064a\u0631 [&hellip;]<\/p>\n","protected":false},"author":28,"featured_media":377,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[49],"tags":[28,29,26,30,539,27,31],"class_list":["post-72","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-49","tag-28","tag-29","tag-26","tag-30","tag-539","tag-27","tag-31"],"blocksy_meta":{"styles_descriptor":{"styles":{"desktop":"","tablet":"","mobile":""},"google_fonts":[],"version":6}},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>15 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