{"id":771,"date":"2021-11-24T11:41:25","date_gmt":"2021-11-24T08:41:25","guid":{"rendered":"https:\/\/chefaa.com\/blog\/nutrition\/?p=771"},"modified":"2026-02-26T18:09:39","modified_gmt":"2026-02-26T15:09:39","slug":"%d8%a3%d8%b7%d8%b9%d9%85%d8%a9-%d8%ba%d9%86%d9%8a%d8%a9-%d8%a8%d8%a7%d9%84%d8%b2%d9%86%d9%83","status":"publish","type":"post","link":"https:\/\/chefaa.com\/blog\/nutrition\/%d8%a3%d8%b7%d8%b9%d9%85%d8%a9-%d8%ba%d9%86%d9%8a%d8%a9-%d8%a8%d8%a7%d9%84%d8%b2%d9%86%d9%83\/","title":{"rendered":"\u0623\u0637\u0639\u0645\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0632\u0646\u0643 | \u0623\u063a\u0646\u0649 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0632\u0646\u0643"},"content":{"rendered":"<p>\u064a\u0639\u062f \u0627\u0644\u0632\u0646\u0643 \u0623\u062d\u062f \u0623\u0647\u0645 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u062c\u0633\u0645 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href=\"https:\/\/www.myfooddata.com\/articles\/high-zinc-fruits.php\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0641\u0648\u0627\u0643\u0647<\/a> \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0633\u062f \u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u064a\u0648\u0645\u064a \u0645\u0646 \u0639\u0646\u0635\u0631 \u0627\u0644\u0632\u0646\u0643 \u0648\u0645\u0646 \u0623\u0634\u0647\u0631 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0632\u0646\u0643 :<\/p>\n<h4>1.\u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648<\/h4>\n<p>\u062a\u062d\u062a\u0648\u064a \u062b\u0645\u0631\u0629 \u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648 \u0627\u0644\u0648\u0627\u062d\u062f\u0629 \u0639\u0644\u0649 1.3 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0632\u0646\u0643 \u0623\u064a \u0645\u0627 \u064a\u0639\u0627\u062f\u0644 12% \u0645\u0646 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\u0627\u0644\u0632\u0646\u0643.<\/p>\n<h2>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0632\u0646\u0643 \u0644\u0644\u062c\u0633\u0645<\/h2>\n<p>\u064a\u062d\u062a\u0627\u062c \u0627\u0644\u062c\u0633\u0645 \u0625\u0644\u0649 \u0639\u0646\u0635\u0631 \u0627\u0644\u0632\u0646\u0643 \u0641\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 <a href=\"https:\/\/www.medicalnewstoday.com\/articles\/263176#11-benefits\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0648\u0638\u0627\u0626\u0641<\/a> \u0627\u0644\u062d\u064a\u0648\u064a\u0629 \u0644\u0644\u062c\u0633\u0645 \u062d\u064a\u062b:<\/p>\n<ul>\n<li>\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0639\u0632\u064a\u0632 \u0648\u062a\u0642\u0648\u064a\u0629 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u0629.<\/li>\n<li>\u064a\u0633\u0627\u0639\u062f \u0641\u0649 \u0639\u0644\u0627\u062c \u0627\u0644\u0625\u0633\u0647\u0627\u0644 \u062e\u0627\u0635\u0629 \u0644\u062f\u0649 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\u0627\u0644\u0632\u0646\u0643<\/h2>\n<p>\u064a\u0624\u062f\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0632\u0646\u0643 \u0628\u0643\u0645\u064a\u0627\u062a \u0623\u0643\u062b\u0631 \u0645\u0646 <a href=\"https:\/\/patient.info\/doctor\/zinc-deficiency-excess-and-supplementation-pro\">200<\/a> \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0648\u0627\u062d\u062f \u0625\u0644\u0649 :<\/p>\n<ul>\n<li>\u0622\u0644\u0627\u0645 \u0641\u064a \u0627\u0644\u0645\u0639\u062f\u0629.<\/li>\n<li>\u0627\u0644\u063a\u062b\u064a\u0627\u0646 \u0623\u0648 \u0627\u0644\u0642\u064a\u0621 \u0623\u0648 \u0627\u0644\u0625\u0633\u0647\u0627\u0644.<\/li>\n<li>\u0627\u0644\u062e\u0645\u0648\u0644 \u0623\u0648 \u0627\u0644\u062f\u0648\u062e\u0629 \u0648\u0627\u0644\u0635\u062f\u0627\u0639 \u0648\u0627\u0644\u0623\u0646\u064a\u0645\u064a\u0627.<\/li>\n<\/ul>\n<p>\u0648 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0632\u0646\u0643 \u0644\u0641\u062a\u0631\u0627\u062a \u0637\u0648\u064a\u0644\u0629 \u0628\u0643\u0645\u064a\u0627\u062a \u062a\u062a\u0631\u0627\u0648\u062d \u0628\u064a\u0646 (50 &#8211; 150) \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 \u0641\u0649 \u0627\u0644\u064a\u0648\u0645 \u0625\u0644\u0649 :<\/p>\n<ul>\n<li>\u0627\u0636\u0637\u0631\u0627\u0628 \u0641\u0649 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u0649 \u0644\u0644\u0646\u062d\u0627\u0633\u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0646\u062e\u0641\u0627\u0636 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u062d\u0627\u0633 \u0641\u0649 \u0627\u0644\u062c\u0633\u0645 \u0648\u062a\u0623\u062b\u0631 \u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u062d\u062f\u064a\u062f \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a 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\u0648\u0627\u0644\u0635\u062f\u0627\u0639.<\/p>\n<h3>\u0647\u0644 \u0646\u0642\u0635 \u0627\u0644\u0632\u0646\u0643 \u064a\u0632\u064a\u062f \u0627\u0644\u0648\u0632\u0646 \u061f<\/h3>\n<p>\u0623\u0638\u0647\u0631\u062a \u0628\u0639\u0636 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u0628\u0639\u0636 \u0627\u0644\u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0627\u0644\u0633\u0645\u0646\u0629 \u0642\u062f \u062a\u062d\u062f\u062b \u0625\u0630\u0627 \u0644\u0645 \u064a\u062a\u0645 \u0639\u0644\u0627\u062c \u0646\u0642\u0635 \u0627\u0644\u0632\u0646\u0643.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u064a\u0639\u062f \u0627\u0644\u0632\u0646\u0643 \u0623\u062d\u062f \u0623\u0647\u0645 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u062c\u0633\u0645 \u0627\u0644\u0625\u0646\u0633\u0627\u0646 \u0648\u0644\u0647 \u0641\u0648\u0627\u0626\u062f \u0639\u062f\u064a\u062f\u0629 \u0645\u0646\u0647\u0627 \u062a\u0639\u0632\u064a\u0632 \u0645\u0646\u0627\u0639\u0629 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0639\u0644\u0627\u062c \u0628\u0639\u0636 \u062d\u0627\u0644\u0627\u062a \u0627\u0644\u0625\u0633\u0647\u0627\u0644 \u0644\u062f\u0649 \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0648\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0633\u0646\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0623\u0634\u0647\u0631 \u0623\u0637\u0639\u0645\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0632\u0646\u0643. \u0623\u063a\u0646\u0649 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0632\u0646\u0643 \u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0631\u062c\u0644 \u0627\u0644\u0628\u0627\u0644\u063a (\u0623\u0643\u062b\u0631 \u0645\u0646 19 \u0639\u0627\u0645) \u0625\u0644\u0649 11 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 \u0645\u0646 \u0639\u0646\u0635\u0631 \u0627\u0644\u0632\u0646\u0643 \u064a\u0648\u0645\u064a\u064b\u0627 \u0628\u064a\u0646\u0645\u0627 \u062a\u062d\u062a\u0627\u062c \u0627\u0644\u0645\u0631\u0623\u0629 \u0625\u0644\u0649 8 [&hellip;]<\/p>\n","protected":false},"author":28,"featured_media":816,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[49],"tags":[181,182,183],"class_list":["post-771","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-49","tag-181","tag-182","tag-183","post_format-post-format-image"],"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\/ 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