{"id":885,"date":"2021-12-26T13:05:46","date_gmt":"2021-12-26T10:05:46","guid":{"rendered":"https:\/\/chefaa.com\/blog\/nutrition\/?p=885"},"modified":"2026-02-25T17:24:06","modified_gmt":"2026-02-25T14:24:06","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%b1%d8%a8%d9%88%d9%87%d9%8a%d8%af%d8%b1%d8%a7%d8%aa","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%b1%d8%a8%d9%88%d9%87%d9%8a%d8%af%d8%b1%d8%a7%d8%aa\/","title":{"rendered":"\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a | \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0646\u0634\u0648\u064a\u0627\u062a \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u062a\u0639\u062f \u0627<\/span>\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0645\u0646 \u0623\u062d\u062f \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\u0627 \u0641\u0648\u0627\u0626\u062f \u0639\u062f\u064a\u062f\u0629 \u0645\u0646 \u0623\u0647\u0645\u0647\u0627 \u062a\u0648\u0641\u064a\u0631 \u0627\u0644\u0637\u0627\u0642\u0629 \u0644\u0644\u062c\u0633\u0645 \u0648\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0633\u0646\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0623\u0647\u0645 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.<\/p>\n<h2>\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0646\u0634\u0648\u064a\u0627\u062a \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/h2>\n<p>\u062a\u0648\u062c\u062f \u0627\u0644\u0646\u0634\u0648\u064a\u0627\u062a \u0623\u0648 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0641\u064a \u0645\u0639\u0638\u0645 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u064a\u062a\u0645 \u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u064a\u0648\u0645\u064a\u064b\u0627 \u0641\u064a \u0645\u062e\u062a\u0644\u0641 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u0639\u0627\u0644\u0645 \u0648\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0633\u0646\u0639\u0631\u0641 \u0623\u064a\u0646 \u062a\u0648\u062c\u062f \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0637\u0639\u0627\u0645 \u0648\u0646\u0633\u0628\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0623\u0634\u0647\u0631 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u0649 \u0646\u062a\u0646\u0627\u0648\u0644\u0647\u0627.<\/p>\n<h2>\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629<\/h2>\n<p>\u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 <a href=\"https:\/\/www.healthline.com\/nutrition\/12-healthy-high-carb-foods\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0623\u0637\u0639\u0645\u0629<\/a> \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0645\u0646 \u0623\u0634\u0647\u0631\u0647\u0627 :<\/p>\n<h3>1.\u0627\u0644\u0634\u0648\u0641\u0627\u0646<\/h3>\n<p>\u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \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\u0641\u064a\u062f\u0629 \u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u060c \u0643\u0645\u0627 \u0623\u0638\u0647\u0631\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u064a\u0636\u064b\u0627 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u064a\u062e\u0641\u0636 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0648\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u060c \u0648\u062a\u0634\u0643\u0644 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u062d\u0648\u0627\u0644\u064a 70% \u0645\u0646 \u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u062d\u064a\u062b \u064a\u062d\u062a\u0648\u064a \u0643\u0644 \u0643\u0648\u0628 (81 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0639\u0644\u0649 54 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u060c \u0648\u0644\u0630\u0644\u0643 \u064a\u0639\u062f \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0645\u0646 \u0623\u0634\u0647\u0631 \u0623\u0637\u0639\u0645\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629.<\/p>\n<h3>2.\u0627\u0644\u0628\u0637\u0627\u0637\u0627<\/h3>\n<p>\u062a\u062d\u062a\u0648\u064a \u062b\u0645\u0631\u0629 \u0628\u0637\u0627\u0637\u0627 \u0648\u0627\u062d\u062f\u0629 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u062d\u062c\u0645 \u0648\u0645\u062e\u0628\u0648\u0632\u0629 \u0639\u0644\u0649 23 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0643\u0645\u0627 \u062a\u062d\u062a\u0648\u0649 \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0639\u0644\u0649 \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0623 \u0648\u062c \u0648\u0644\u0630\u0644\u0643 \u062a\u0639\u062f \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0645\u0646 \u0623\u0634\u0647\u0631 \u0623\u063a\u0630\u064a\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629.<\/p>\n<h3>3.\u0627\u0644\u062d\u0645\u0635<\/h3>\n<p>\u064a\u0639\u062a\u0628\u0631 \u0627\u0644\u062d\u0645\u0635 \u0645\u0635\u062f\u0631\u064b\u0627 \u0645\u0645\u062a\u0627\u0632\u064b\u0627 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0646\u0628\u0627\u062a\u064a \u0648\u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646. \u0648\u0642\u062f \u0627\u0631\u062a\u0628\u0637 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062d\u0645\u0635 \u0628\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0644\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a \u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0623\u0646\u0647 \u064a\u062d\u062a\u0648\u0649 \u0639\u0644\u0649 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629 \u062d\u064a\u062b \u064a\u062d\u062a\u0648\u064a \u0643\u0644 100 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u062d\u0645\u0635 \u0639\u0644\u0649 27.4 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0644\u0630\u0644\u0643 \u064a\u0639\u062f \u0627\u0644\u062d\u0645\u0635 \u0645\u0646 \u0636\u0645\u0646 \u0623\u0634\u0647\u0631 \u0623\u0637\u0639\u0645\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u0644\u0631\u062c\u064a\u0645.<\/p>\n<h3>3.\u0627\u0644\u0623\u0631\u0632<\/h3>\n<p>\u064a\u0645\u0643\u0646 \u0644\u0643\u0648\u0628 \u0648\u0627\u062d\u062f (158 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0623\u0628\u064a\u0636 \u0627\u0644\u0645\u0637\u0628\u0648\u062e \u0623\u0646 \u064a\u0645\u062f \u0627\u0644\u062c\u0633\u0645 \u0628\u0640 204 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u064844 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0644\u0630\u0644\u0643 \u064a\u0639\u062f \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0623\u0628\u064a\u0636 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0623\u0637\u0639\u0645\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646.<\/p>\n<h3>\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/h3>\n<p>\u064a\u0645\u0643\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0645\u0646 \u0628\u0639\u0636 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0645\u062b\u0644 :<\/p>\n<h4>1.\u0627\u0644\u0645\u0648\u0632<\/h4>\n<p>\u062a\u062d\u062a\u0648\u064a \u062b\u0645\u0631\u0629 \u0627\u0644\u0645\u0648\u0632 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u062d\u062c\u0645 \u0639\u0644\u0649 27 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u062d\u062a\u0648\u0627\u0626\u0647\u0627 \u0639\u0644\u0649 \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0623 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062c \u0648\u0644\u0630\u0644\u0643 \u064a\u0648\u0635\u0649 \u0628\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0648\u0632 \u0643\u0623\u062d\u062f \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0644\u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645.<\/p>\n<h4>2.\u0627\u0644\u062a\u0641\u0627\u062d<\/h4>\n<p>\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\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u062d\u064a\u062b \u062a\u062d\u062a\u0648\u064a \u0643\u0644 \u062b\u0645\u0631\u0629 \u062a\u0641\u0627\u062d \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u062d\u062c\u0645 \u0639\u0644\u0649 25 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c \u0643\u0645\u0627 \u0623\u0646\u0647 \u0645\u0635\u062f\u0631 \u063a\u0646\u0649 \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0623 \u0648 \u062c \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641.<\/p>\n<h2>\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0636\u0627\u0631\u0629<\/h2>\n<h3>1.\u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0627\u0644\u0645\u0642\u0644\u064a\u0629<\/h3>\n<p>\u062a\u062d\u062a\u0648\u064a \u062b\u0645\u0631\u0629 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0627\u0644\u0645\u0642\u0644\u064a\u0629 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u062d\u062c\u0645 \u0639\u0644\u0649 47 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0623\u064a \u0628\u0645\u0627 \u064a\u0639\u0627\u062f\u0644 16% \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\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0644\u0630\u0644\u0643 \u062a\u0639\u062f \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0627\u0644\u0645\u0642\u0644\u064a\u0629 \u0645\u0646 \u0623\u0634\u0647\u0631 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0636\u0627\u0631\u0629.<\/p>\n<h3>2.\u0627\u0644\u0645\u0643\u0631\u0648\u0646\u0629<\/h3>\n<p>\u064a\u062d\u062a\u0648\u064a \u0643\u0648\u0628 \u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u0645\u0643\u0631\u0648\u0646\u0629 \u0627\u0644\u0645\u0637\u0628\u0648\u062e\u0629 \u0639\u0644\u0649 43 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0628\u0630\u0644\u0643 \u062a\u0639\u062f \u0627\u0644\u0645\u0643\u0631\u0648\u0646\u0629 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.<\/p>\n<h2>\u0645\u0627 \u0647\u064a \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u061f<\/h2>\n<p><a href=\"https:\/\/medlineplus.gov\/carbohydrates.html\">\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a <\/a>\u0623\u0648 \u0627\u0644\u0646\u0634\u0648\u064a\u0627\u062a \u0623\u0648 \u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0647\u0649 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u0649 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0648\u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u060c \u0648\u064a\u0642\u0648\u0645 \u0627\u0644\u062c\u0633\u0645 \u0628\u062a\u062d\u0648\u064a\u0644\u0647\u0627 \u0625\u0644\u0649 \u0627\u0644\u062c\u0644\u0648\u0643\u0648\u0632 \u0627\u0644\u0630\u0649 \u064a\u0633\u062a\u062e\u062f\u0645\u0647 \u0627\u0644\u062c\u0633\u0645 \u0644\u062a\u0648\u0641\u064a\u0631 \u0627\u0644\u0637\u0627\u0642\u0629 \u0644\u0644\u062e\u0644\u0627\u064a\u0627 \u0648\u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0623\u0648 \u064a\u0642\u0648\u0645 \u0628\u062a\u062e\u0632\u064a\u0646\u0647 \u0641\u0649 \u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u0643\u0628\u062f \u0623\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647 \u0641\u064a\u0645\u0627 \u064a\u0639\u062f.<\/p>\n<h2>\u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/h2>\n<p>\u064a\u0648\u062c\u062f \u062b\u0644\u0627\u062b\u0629 \u0623\u0646\u0648\u0627\u0639 \u0631\u0626\u064a\u0633\u064a\u0629 \u0644\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0647\u0645\u0627 :<\/p>\n<p><strong>\u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a<\/strong> :<\/p>\n<p>\u0647\u0649 \u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0628\u0633\u064a\u0637\u0629 \u060c \u062a\u062a\u0643\u0648\u0646 \u0645\u0646 \u062c\u0632\u0649\u0621 \u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u0633\u0643\u0631 (<b>\u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0627\u0644\u0623\u062d\u0627\u062f\u064a\u0629<\/b>) \u0623\u0648 \u062c\u0632\u064a\u0626\u064a\u0646 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631 (<b>\u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a <\/b><b>\u0627\u0644\u062b\u0646\u0627\u0626\u064a\u0629<\/b>) \u060c \u0648\u062a\u0634\u0645\u0644 \u0627\u0644\u0633\u0643\u0631 \u0627\u0644\u0645\u0648\u062c\u0648\u062f \u0641\u064a \u0627\u0644\u062d\u0644\u0648\u0649 \u0648\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0635\u0646\u0639\u0629 \u0648\u0627\u0644\u0635\u0648\u062f\u0627 \u0648\u0627\u0644\u0633\u0643\u0631 \u0627\u0644\u0645\u0648\u062c\u0648\u062f \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0641\u064a \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0648\u0627\u0644\u062d\u0644\u064a\u0628.<\/p>\n<p><strong>\u0627\u0644\u0646\u0634\u0648\u064a\u0627\u062a<\/strong> :<\/p>\n<p>\u0647\u0649 \u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0645\u0639\u0642\u062f\u0629 \u060c \u062a\u062a\u0643\u0648\u0646 \u0645\u0646 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0627\u0644\u0645\u062a\u0631\u0627\u0628\u0637\u0629 \u0645\u0639\u064b\u0627 \u0648\u064a\u062d\u062a\u0627\u062c \u0627\u0644\u062c\u0633\u0645 \u0625\u0644\u0649 \u062a\u0643\u0633\u064a\u0631 \u0627\u0644\u0646\u0634\u0648\u064a\u0627\u062a \u0625\u0644\u0649 \u0633\u0643\u0631\u064a\u0627\u062a \u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 \u0641\u064a \u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0637\u0627\u0642\u0629.<\/p>\n<p>\u062a\u0634\u0645\u0644 \u0627\u0644\u062e\u0628\u0632 \u0648\u0627\u0644\u062d\u0628\u0648\u0628 \u0648\u0627\u0644\u0645\u0639\u0643\u0631\u0648\u0646\u0629 \u0648\u0628\u0639\u0636 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0645\u062b\u0644 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0648\u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621 \u0648\u0627\u0644\u0630\u0631\u0629.<\/p>\n<p><strong>\u0627\u0644\u0623\u0644\u064a\u0627\u0641<\/strong>:<\/p>\n<p>\u0647\u064a \u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0645\u0639\u0642\u062f\u0629 \u060c \u0644\u0627 \u064a\u0633\u062a\u0637\u064a\u0639 \u0627\u0644\u062c\u0633\u0645 \u062a\u0643\u0633\u064a\u0631 \u0645\u0639\u0638\u0645 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u060c \u0644\u0630\u0644\u0643 \u0641\u0625\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0634\u0628\u0639 \u0648\u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u062d\u062a\u0645\u0627\u0644\u064a\u0629 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645.<\/p>\n<p>\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0644\u0647\u0627 \u0641\u0648\u0627\u0626\u062f \u0635\u062d\u064a\u0629 \u0623\u062e\u0631\u0649 \u0641\u0647\u0649 \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0645\u0646\u0639 \u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u0645\u0639\u062f\u0629 \u0623\u0648 \u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u0645\u062b\u0644 \u0627\u0644\u0625\u0645\u0633\u0627\u0643 \u060c \u0648\u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u062e\u0641\u0636 \u0646\u0633\u0628\u0629 \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0648\u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645.<\/p>\n<p>\u062a\u0648\u062c\u062f \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0641\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0630\u0648\u0631 \u0648\u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0648\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629.<\/p>\n<h2>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/h2>\n<p>\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0644\u0647\u0627 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0648\u0645\u0646\u0647\u0627:<\/p>\n<ul>\n<li>\u062a\u0645\u062f \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0637\u0627\u0642\u0629.<\/li>\n<li>\u064a\u0645\u0643\u0646 \u0644\u0644\u062c\u0633\u0645 \u062a\u062d\u0648\u064a\u0644 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0632\u0627\u0626\u062f\u0629 \u0625\u0644\u0649 \u0637\u0627\u0642\u0629 \u0645\u062e\u0632\u0646\u0629.<\/li>\n<li>\u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/li>\n<li>\u0627\u0644\u0623\u0644\u064a\u0627\u0641 ( \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a) \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0639\u0632\u064a\u0632 \u0635\u062d\u0629 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a \u0648\u0642\u062f \u062a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0633\u0643\u0631\u064a.<\/li>\n<\/ul>\n<h2>\u0645\u0627 \u0647\u064a \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0632\u064a\u062f \u0627\u0644\u0648\u0632\u0646 \u061f<\/h2>\n<p>\u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 : \u0627\u0644\u0623\u0631\u0632 \u0648\u0627\u0644\u0645\u0643\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u062e\u0628\u0632 \u0648\u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0648\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0645\u062b\u0644 \u0627\u0644\u0645\u0627\u0646\u062c\u0648 \u0623\u0648 \u0627\u0644\u0639\u0646\u0628 \u0623\u0648 \u0627\u0644\u0645\u0648\u0632 \u0623\u0648 \u0627\u0644\u062a\u0645\u0631 \u0648\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0645\u062c\u0641\u0641\u0629 \u0645\u062b\u0644 \u0627\u0644\u0632\u0628\u064a\u0628 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u0648\u0627\u0644\u0643\u0639\u0643 \u0648\u0627\u0644\u062d\u0644\u0648\u064a\u0627\u062a \u0648\u0627\u0644\u0645\u062e\u0628\u0648\u0632\u0627\u062a.<\/p>\n<h2>\u062c\u062f\u0648\u0644 \u0646\u0633\u0628\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0637\u0639\u0645\u0629<\/h2>\n<p>\u062a\u062e\u062a\u0644\u0641 \u0646\u0633\u0628\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0648\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0633\u0646\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0641\u064a \u0623\u0634\u0647\u0631 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 :<\/p>\n<table>\n<tbody>\n<tr>\n<td style=\"text-align: center;\"><strong>\u0646\u0648\u0639 \u0627\u0644\u0637\u0639\u0627\u0645<\/strong><\/td>\n<td style=\"text-align: center;\"><strong>\u0643\u0645\u064a\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0628\u0627\u0644\u062c\u0631\u0627\u0645<\/strong><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\">\u0623\u0631\u0632 \u0623\u0628\u064a\u0636 (1 \u0643\u0648\u0628)<\/td>\n<td style=\"text-align: center;\">50<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\">\u0628\u0637\u0627\u0637\u0633 (1 \u0643\u0628\u064a\u0631\u0629)<\/td>\n<td style=\"text-align: center;\">50<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\">\u0627\u0644\u062e\u0628\u0632 (\u0623\u0628\u064a\u0636) (\u0634\u0631\u064a\u062d\u0629 \u0648\u0627\u062d\u062f\u0629)<\/td>\n<td style=\"text-align: center;\">12<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\">\u0645\u0643\u0631\u0648\u0646\u0629 (\u0625\u0633\u0628\u0627\u062c\u064a\u062a\u064a) (1 \u0643\u0648\u0628)<\/td>\n<td style=\"text-align: center;\">34<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\">\u0643\u0648\u0628 \u062d\u0644\u064a\u0628 \u0645\u0646\u0632\u0648\u0639 \u0627\u0644\u062f\u0633\u0645<\/td>\n<td style=\"text-align: center;\">12<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\">\u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0627\u0644\u0628\u064a\u0636\u0627\u0621<\/td>\n<td style=\"text-align: center;\">45<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\">10 \u062d\u0628\u0627\u062a \u0645\u0646 \u0627\u0644\u062a\u0645\u0631 \u0627\u0644\u0645\u062c\u0641\u0641<\/td>\n<td style=\"text-align: center;\">61<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\">\u0643\u0648\u0628 \u0645\u0646 \u0634\u0631\u0627\u0626\u062d \u0627\u0644\u0623\u0646\u0627\u0646\u0627\u0633<\/td>\n<td style=\"text-align: center;\">19<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\">\u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0641\u0631\u0627\u0648\u0644\u0629<\/td>\n<td style=\"text-align: center;\">11<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\">\u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0628\u0637\u064a\u062e \u0623\u0648 \u0634\u0631\u0627\u0626\u062d \u0627\u0644\u0628\u0637\u064a\u062e<\/td>\n<td style=\"text-align: center;\">12<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\">\u062b\u0645\u0631\u0629 \u062c\u0632\u0631 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u062d\u062c\u0645<\/td>\n<td style=\"text-align: center;\">8<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\">\u0646\u0635\u0641 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0630\u0631\u0629<\/td>\n<td style=\"text-align: center;\">21<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><strong>\u0647\u0644 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u062a\u0632\u064a\u062f \u0627\u0644\u062f\u0647\u0648\u0646\u061f<\/strong><\/p>\n<p>\u0639\u0646\u062f \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u064a\u062a\u0645 \u062a\u0643\u0633\u064a\u0631\u0647\u0627 \u0648\u062a\u062d\u0648\u064a\u0644\u0647\u0627 \u0625\u0644\u0649 \u0633\u0643\u0631\u064a\u0627\u062a \u0644\u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646\u0647\u0627 \u0648\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0627\u0644\u0632\u0627\u0626\u062f\u0629 \u0639\u0646 \u062d\u0627\u062c\u0629 \u0627\u0644\u062c\u0633\u0645 \u064a\u062a\u0645 \u062a\u062d\u0648\u064a\u0644\u0647\u0627 \u0625\u0644\u0649 \u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646 \u0648\u062a\u062e\u0632\u064a\u0646\u0647\u0627 \u0641\u0649 \u0627\u0644\u0643\u0628\u062f \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0623\u0648 \u062a\u062d\u0648\u064a\u0644\u0647\u0627 \u0625\u0644\u0649 \u062f\u0647\u0648\u0646 \u0648\u062a\u062e\u0632\u064a\u0646\u0647\u0627 \u0641\u0649 \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u062f\u0647\u0646\u064a\u0629.<\/p>\n<p><strong>\u0647\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0623\u0641\u0636\u0644 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646\u061f<\/strong><br \/>\n\u0641\u064a \u0627\u0644\u0633\u0646\u0648\u0627\u062a \u0627\u0644\u0623\u062e\u064a\u0631\u0629 \u060c \u0623\u0638\u0647\u0631 \u0639\u062f\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0628\u062d\u062b\u064a\u0629 \u0623\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0644\u064a\u0633\u062a \u0623\u0633\u0648\u0623 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0646\u0627 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u060c \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639 \u060c \u064a\u064f\u0646\u0638\u0631 \u0625\u0644\u0649 \u0627\u0644\u0623\u0646\u0638\u0645\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0639\u0644\u0649 \u0623\u0646\u0647\u0627 \u0623\u0643\u062b\u0631 \u0635\u062d\u0629 \u060c \u0644\u0627 \u0633\u064a\u0645\u0627 \u0641\u064a\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0628\u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0646\u0633\u0628\u0629 \u0627\u0644\u062c\u0644\u0648\u0643\u0648\u0632 \u0641\u064a \u0627\u0644\u062f\u0645 \u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u060c \u0645\u0646 \u0627\u0644\u0623\u0646\u0638\u0645\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.<\/p>\n<p><strong>\u0647\u0644 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u062a\u062a\u062d\u0648\u0644 \u0644\u0633\u0643\u0631\u061f<\/strong><\/p>\n<p>\u0623\u062c\u0644\u060c \u064a\u0642\u0648\u0645 \u0627\u0644\u062c\u0633\u0645 \u0628\u062a\u062d\u0648\u064a\u0644 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0625\u0644\u0649 \u0633\u0643\u0631 \u0627\u0644\u062c\u0644\u0648\u0643\u0648\u0632 \u0648\u0647\u0648 \u0627\u0644\u0645\u0635\u062f\u0631 \u0627\u0644\u0631\u0626\u064a\u0633\u0649 \u0644\u0644\u0637\u0627\u0642\u0629 \u0641\u0649 \u0627\u0644\u062c\u0633\u0645.<\/p>\n<p><strong>\u0647\u0644 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u061f<\/strong><\/p>\n<p>\u0623\u062c\u0644\u060c \u064a\u062d\u062a\u0648\u0649 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0639\u0644\u0649 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.<\/p>\n<p><strong>\u0647\u0644 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0647\u064a \u0627\u0644\u0646\u0634\u0648\u064a\u0627\u062a\u061f<\/strong><\/p>\n<p>\u0627\u0644\u0646\u0634\u0648\u064a\u0627\u062a \u0647\u064a \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u062a\u064f\u0639\u0631\u0641 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629.<\/p>\n<p><strong>\u0647\u0644 \u064a\u062d\u062a\u0648\u064a \u062e\u0628\u0632 \u0627\u0644\u0634\u0639\u064a\u0631 \u0639\u0644\u0649 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u061f<\/strong><\/p>\n<p>\u0623\u062c\u0644\u060c \u064a\u062d\u062a\u0648\u064a \u062e\u0628\u0632 \u0627\u0644\u0634\u0639\u064a\u0631 \u0639\u0644\u0649\u00a0\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.<\/p>\n<p><strong>\u0647\u0644 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u064a\u0646\u0642\u0635 \u0627\u0644\u0648\u0632\u0646\u061f<\/strong><\/p>\n<p>\u0623\u062c\u0644\u060c \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u062a\u0642\u0644\u064a\u0644 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0630\u0627\u062a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0639\u0627\u0644\u064a\u0629 \u0641\u0649 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646.<\/p>\n<p><strong>\u0647\u0644 \u0627\u0644\u062d\u0645\u0635 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u061f<\/strong><\/p>\n<p>\u0627\u0644\u062d\u0645\u0635 \u0645\u0646 \u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a \u0648\u0644\u0643\u0646\u0647 \u064a\u062d\u062a\u0648\u0649 \u0639\u0644\u0649 \u0646\u0633\u0628\u0629<a href=\"https:\/\/www.verywellfit.com\/chickpeas-nutrition-facts-calories-and-health-benefits-4118486\">\u00a0<\/a>\u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.<\/p>\n<p><strong>\u0647\u0644 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u061f<\/strong><\/p>\n<p>\u0623\u062c\u0644\u060c \u062a\u062d\u062a\u0648\u0649 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0639\u0644\u0649 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629 \u0623\u0648 \u0627\u0644\u0646\u0634\u0648\u064a\u0627\u062a.<\/p>\n<p><strong>\u0647\u0644 \u0627\u0644\u0631\u0632 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u061f<\/strong><\/p>\n<p>\u0623\u062c\u0644\u060c \u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0623\u0631\u0632 \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629 \u0623\u0648 \u0627\u0644\u0646\u0634\u0648\u064a\u0627\u062a.<\/p>\n<p><strong>\u0647\u0644 \u0627\u0644\u0628\u0631\u063a\u0644 \u0628\u0647 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u061f<\/strong><\/p>\n<p>\u0623\u062c\u0644 \u060c \u064a\u062d\u062a\u0648\u064a \u0643\u0648\u0628 \u0648\u0627\u062d\u062f (182 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u0628\u0631\u063a\u0644 \u0627\u0644\u0645\u0637\u0628\u0648\u062e \u0639\u0644\u0649 25.5 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u062a\u0639\u062f \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0645\u0646 \u0623\u062d\u062f \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\u0627 \u0641\u0648\u0627\u0626\u062f \u0639\u062f\u064a\u062f\u0629 \u0645\u0646 \u0623\u0647\u0645\u0647\u0627 \u062a\u0648\u0641\u064a\u0631 \u0627\u0644\u0637\u0627\u0642\u0629 \u0644\u0644\u062c\u0633\u0645 \u0648\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0633\u0646\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0623\u0647\u0645 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a. \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0646\u0634\u0648\u064a\u0627\u062a \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u062a\u0648\u062c\u062f \u0627\u0644\u0646\u0634\u0648\u064a\u0627\u062a \u0623\u0648 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0641\u064a \u0645\u0639\u0638\u0645 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u064a\u062a\u0645 \u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u064a\u0648\u0645\u064a\u064b\u0627 \u0641\u064a \u0645\u062e\u062a\u0644\u0641 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u0639\u0627\u0644\u0645 \u0648\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0633\u0646\u0639\u0631\u0641 \u0623\u064a\u0646 \u062a\u0648\u062c\u062f \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0637\u0639\u0627\u0645 \u0648\u0646\u0633\u0628\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 [&hellip;]<\/p>\n","protected":false},"author":28,"featured_media":1844,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[51],"tags":[220,219,218,217],"class_list":["post-885","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-51","tag-220","tag-219","tag-218","tag-217"],"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>\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a - \u0645\u062f\u0648\u0646\u0629 \u0634\u0641\u0627\u0621 \u0644\u0644\u062a\u063a\u0630\u064a\u0629<\/title>\n<meta name=\"description\" content=\"\u062a\u0639\u062f \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0645\u0646 \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\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0633\u0646\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0623\u0647\u0645 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/chefaa.com\/blog\/nutrition\/\u0627\u0644\u0623\u0637\u0639\u0645\u0629-\u0627\u0644\u063a\u0646\u064a\u0629-\u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\/\" \/>\n<meta property=\"og:locale\" content=\"ar_AR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a - \u0645\u062f\u0648\u0646\u0629 \u0634\u0641\u0627\u0621 \u0644\u0644\u062a\u063a\u0630\u064a\u0629\" \/>\n<meta property=\"og:description\" content=\"\u062a\u0639\u062f \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0645\u0646 \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\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0633\u0646\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0623\u0647\u0645 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/chefaa.com\/blog\/nutrition\/\u0627\u0644\u0623\u0637\u0639\u0645\u0629-\u0627\u0644\u063a\u0646\u064a\u0629-\u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0645\u062f\u0648\u0646\u0629 \u0634\u0641\u0627\u0621 \u0644\u0644\u062a\u063a\u0630\u064a\u0629\" \/>\n<meta property=\"article:published_time\" content=\"2021-12-26T10:05:46+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-02-25T14:24:06+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/chefaa.com\/blog\/nutrition\/wp-content\/uploads\/sites\/4\/2021\/12\/\u0627\u0644\u0627\u0637\u0639\u0645\u0629-\u0627\u0644\u063a\u0646\u064a\u0629-\u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"752\" \/>\n\t<meta property=\"og:image:height\" content=\"380\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"\u062f.\u062d\u0641\u0635\u0629 \u0648\u0644\u0649 \u0627\u0644\u062f\u064a\u0646\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u0643\u064f\u062a\u0628 \u0628\u0648\u0627\u0633\u0637\u0629\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u062f.\u062d\u0641\u0635\u0629 \u0648\u0644\u0649 \u0627\u0644\u062f\u064a\u0646\" \/>\n\t<meta name=\"twitter:label2\" content=\"\u0648\u0642\u062a \u0627\u0644\u0642\u0631\u0627\u0621\u0629 \u0627\u0644\u0645\u064f\u0642\u062f\u0651\u0631\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 \u062f\u0642\u0627\u0626\u0642\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"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%b1%d8%a8%d9%88%d9%87%d9%8a%d8%af%d8%b1%d8%a7%d8%aa\\\/#article\",\"isPartOf\":{\"@id\":\"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%b1%d8%a8%d9%88%d9%87%d9%8a%d8%af%d8%b1%d8%a7%d8%aa\\\/\"},\"author\":{\"name\":\"\u062f.\u062d\u0641\u0635\u0629 \u0648\u0644\u0649 \u0627\u0644\u062f\u064a\u0646\",\"@id\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/#\\\/schema\\\/person\\\/0b31807bc9885adde23392e46b0ad409\"},\"headline\":\"\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a | \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0646\u0634\u0648\u064a\u0627\u062a \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\",\"datePublished\":\"2021-12-26T10:05:46+00:00\",\"dateModified\":\"2026-02-25T14:24:06+00:00\",\"mainEntityOfPage\":{\"@id\":\"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%b1%d8%a8%d9%88%d9%87%d9%8a%d8%af%d8%b1%d8%a7%d8%aa\\\/\"},\"wordCount\":0,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/#organization\"},\"image\":{\"@id\":\"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%b1%d8%a8%d9%88%d9%87%d9%8a%d8%af%d8%b1%d8%a7%d8%aa\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/wp-content\\\/uploads\\\/sites\\\/4\\\/2021\\\/12\\\/\u0627\u0644\u0627\u0637\u0639\u0645\u0629-\u0627\u0644\u063a\u0646\u064a\u0629-\u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.webp\",\"keywords\":[\"\u0623\u0637\u0639\u0645\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629\",\"\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0636\u0627\u0631\u0629\",\"\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u0644\u0631\u062c\u064a\u0645\",\"\u0645\u0627\u0647\u064a \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0636\u0627\u0631\u0629\"],\"articleSection\":[\"\u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u0649 \u0627\u0644\u0648\u0632\u0646\"],\"inLanguage\":\"ar\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"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%b1%d8%a8%d9%88%d9%87%d9%8a%d8%af%d8%b1%d8%a7%d8%aa\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"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%b1%d8%a8%d9%88%d9%87%d9%8a%d8%af%d8%b1%d8%a7%d8%aa\\\/\",\"url\":\"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%b1%d8%a8%d9%88%d9%87%d9%8a%d8%af%d8%b1%d8%a7%d8%aa\\\/\",\"name\":\"\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a - \u0645\u062f\u0648\u0646\u0629 \u0634\u0641\u0627\u0621 \u0644\u0644\u062a\u063a\u0630\u064a\u0629\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"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%b1%d8%a8%d9%88%d9%87%d9%8a%d8%af%d8%b1%d8%a7%d8%aa\\\/#primaryimage\"},\"image\":{\"@id\":\"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%b1%d8%a8%d9%88%d9%87%d9%8a%d8%af%d8%b1%d8%a7%d8%aa\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/wp-content\\\/uploads\\\/sites\\\/4\\\/2021\\\/12\\\/\u0627\u0644\u0627\u0637\u0639\u0645\u0629-\u0627\u0644\u063a\u0646\u064a\u0629-\u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.webp\",\"datePublished\":\"2021-12-26T10:05:46+00:00\",\"dateModified\":\"2026-02-25T14:24:06+00:00\",\"description\":\"\u062a\u0639\u062f \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0645\u0646 \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\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0633\u0646\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0623\u0647\u0645 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.\",\"breadcrumb\":{\"@id\":\"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%b1%d8%a8%d9%88%d9%87%d9%8a%d8%af%d8%b1%d8%a7%d8%aa\\\/#breadcrumb\"},\"inLanguage\":\"ar\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"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%b1%d8%a8%d9%88%d9%87%d9%8a%d8%af%d8%b1%d8%a7%d8%aa\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"ar\",\"@id\":\"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%b1%d8%a8%d9%88%d9%87%d9%8a%d8%af%d8%b1%d8%a7%d8%aa\\\/#primaryimage\",\"url\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/wp-content\\\/uploads\\\/sites\\\/4\\\/2021\\\/12\\\/\u0627\u0644\u0627\u0637\u0639\u0645\u0629-\u0627\u0644\u063a\u0646\u064a\u0629-\u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.webp\",\"contentUrl\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/wp-content\\\/uploads\\\/sites\\\/4\\\/2021\\\/12\\\/\u0627\u0644\u0627\u0637\u0639\u0645\u0629-\u0627\u0644\u063a\u0646\u064a\u0629-\u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.webp\",\"width\":752,\"height\":380,\"caption\":\"\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0646\u0634\u0648\u064a\u0627\u062a \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"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%b1%d8%a8%d9%88%d9%87%d9%8a%d8%af%d8%b1%d8%a7%d8%aa\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"\u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629\",\"item\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"\u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u0649 \u0627\u0644\u0648\u0632\u0646\",\"item\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/%d8%a7%d9%84%d8%aa%d8%ad%d9%83%d9%85-%d9%81%d9%89-%d8%a7%d9%84%d9%88%d8%b2%d9%86\\\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a | \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0646\u0634\u0648\u064a\u0627\u062a \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/#website\",\"url\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/\",\"name\":\"\u0645\u062f\u0648\u0646\u0629 \u0634\u0641\u0627\u0621 \u0644\u0644\u062a\u063a\u0630\u064a\u0629\",\"description\":\"\u0643\u0644 \u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0628\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0648\u0627\u0644\u0623\u063a\u0630\u064a\u0629 \u0645\u0646 \u0627\u0644\u0646\u0627\u062d\u064a\u0629 \u0627\u0644\u0637\u0628\u064a\u0629\",\"publisher\":{\"@id\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"ar\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/#organization\",\"name\":\"Chefaa\",\"url\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"ar\",\"@id\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/wp-content\\\/uploads\\\/sites\\\/4\\\/2021\\\/09\\\/chefaa-logo-new-green.png\",\"contentUrl\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/wp-content\\\/uploads\\\/sites\\\/4\\\/2021\\\/09\\\/chefaa-logo-new-green.png\",\"width\":296,\"height\":107,\"caption\":\"Chefaa\"},\"image\":{\"@id\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/#\\\/schema\\\/logo\\\/image\\\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/#\\\/schema\\\/person\\\/0b31807bc9885adde23392e46b0ad409\",\"name\":\"\u062f.\u062d\u0641\u0635\u0629 \u0648\u0644\u0649 \u0627\u0644\u062f\u064a\u0646\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"ar\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/6d8f5ab3327f9eba88ce3e7c58db8ae11632d7591748cf1cd8945b904d84892f?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/6d8f5ab3327f9eba88ce3e7c58db8ae11632d7591748cf1cd8945b904d84892f?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/6d8f5ab3327f9eba88ce3e7c58db8ae11632d7591748cf1cd8945b904d84892f?s=96&d=mm&r=g\",\"caption\":\"\u062f.\u062d\u0641\u0635\u0629 \u0648\u0644\u0649 \u0627\u0644\u062f\u064a\u0646\"},\"description\":\"\u062d\u0627\u0635\u0644\u0629 \u0639\u0644\u0649 \u0628\u0643\u0627\u0644\u0648\u0631\u064a\u0648\u0633 \u0627\u0644\u0639\u0644\u0648\u0645 \u0627\u0644\u0635\u064a\u062f\u0644\u064a\u0629 \u060c \u062a\u062e\u0631\u062c\u062a \u0645\u0646 \u062c\u0627\u0645\u0639\u0629 \u0627\u0644\u0645\u0633\u062a\u0642\u0628\u0644 \u0628\u062a\u0642\u062f\u064a\u0631 \u0645\u0645\u062a\u0627\u0632\u060c \u062a\u0639\u0645\u0644 \u0643\u0635\u064a\u062f\u0644\u0627\u0646\u064a\u0629 \u0641\u064a \u0648\u0632\u0627\u0631\u0629 \u0627\u0644\u0635\u062d\u0629 \u0645\u0646\u0630 \u062a\u0633\u0639 \u0633\u0646\u0648\u0627\u062a\u060c \u0648\u0627\u062a\u062c\u0647\u062a \u0625\u0644\u0649 \u0643\u062a\u0627\u0628\u0629 \u0627\u0644\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0637\u0628\u064a \u0648\u0627\u0644\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0639\u0627\u0645 \u0645\u0646\u0630 \u0633\u062a \u0633\u0646\u0648\u0627\u062a.\",\"url\":\"https:\\\/\\\/chefaa.com\\\/blog\\\/nutrition\\\/author\\\/hafsawalialdeen\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a - \u0645\u062f\u0648\u0646\u0629 \u0634\u0641\u0627\u0621 \u0644\u0644\u062a\u063a\u0630\u064a\u0629","description":"\u062a\u0639\u062f \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0645\u0646 \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\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0633\u0646\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0623\u0647\u0645 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/chefaa.com\/blog\/nutrition\/\u0627\u0644\u0623\u0637\u0639\u0645\u0629-\u0627\u0644\u063a\u0646\u064a\u0629-\u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\/","og_locale":"ar_AR","og_type":"article","og_title":"\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a - \u0645\u062f\u0648\u0646\u0629 \u0634\u0641\u0627\u0621 \u0644\u0644\u062a\u063a\u0630\u064a\u0629","og_description":"\u062a\u0639\u062f \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0645\u0646 \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\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0633\u0646\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0623\u0647\u0645 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.","og_url":"https:\/\/chefaa.com\/blog\/nutrition\/\u0627\u0644\u0623\u0637\u0639\u0645\u0629-\u0627\u0644\u063a\u0646\u064a\u0629-\u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\/","og_site_name":"\u0645\u062f\u0648\u0646\u0629 \u0634\u0641\u0627\u0621 \u0644\u0644\u062a\u063a\u0630\u064a\u0629","article_published_time":"2021-12-26T10:05:46+00:00","article_modified_time":"2026-02-25T14:24:06+00:00","og_image":[{"width":752,"height":380,"url":"https:\/\/chefaa.com\/blog\/nutrition\/wp-content\/uploads\/sites\/4\/2021\/12\/\u0627\u0644\u0627\u0637\u0639\u0645\u0629-\u0627\u0644\u063a\u0646\u064a\u0629-\u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.webp","type":"image\/webp"}],"author":"\u062f.\u062d\u0641\u0635\u0629 \u0648\u0644\u0649 \u0627\u0644\u062f\u064a\u0646","twitter_card":"summary_large_image","twitter_misc":{"\u0643\u064f\u062a\u0628 \u0628\u0648\u0627\u0633\u0637\u0629":"\u062f.\u062d\u0641\u0635\u0629 \u0648\u0644\u0649 \u0627\u0644\u062f\u064a\u0646","\u0648\u0642\u062a \u0627\u0644\u0642\u0631\u0627\u0621\u0629 \u0627\u0644\u0645\u064f\u0642\u062f\u0651\u0631":"5 \u062f\u0642\u0627\u0626\u0642"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"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%b1%d8%a8%d9%88%d9%87%d9%8a%d8%af%d8%b1%d8%a7%d8%aa\/#article","isPartOf":{"@id":"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%b1%d8%a8%d9%88%d9%87%d9%8a%d8%af%d8%b1%d8%a7%d8%aa\/"},"author":{"name":"\u062f.\u062d\u0641\u0635\u0629 \u0648\u0644\u0649 \u0627\u0644\u062f\u064a\u0646","@id":"https:\/\/chefaa.com\/blog\/nutrition\/#\/schema\/person\/0b31807bc9885adde23392e46b0ad409"},"headline":"\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a | \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0646\u0634\u0648\u064a\u0627\u062a \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a","datePublished":"2021-12-26T10:05:46+00:00","dateModified":"2026-02-25T14:24:06+00:00","mainEntityOfPage":{"@id":"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%b1%d8%a8%d9%88%d9%87%d9%8a%d8%af%d8%b1%d8%a7%d8%aa\/"},"wordCount":0,"commentCount":0,"publisher":{"@id":"https:\/\/chefaa.com\/blog\/nutrition\/#organization"},"image":{"@id":"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%b1%d8%a8%d9%88%d9%87%d9%8a%d8%af%d8%b1%d8%a7%d8%aa\/#primaryimage"},"thumbnailUrl":"https:\/\/chefaa.com\/blog\/nutrition\/wp-content\/uploads\/sites\/4\/2021\/12\/\u0627\u0644\u0627\u0637\u0639\u0645\u0629-\u0627\u0644\u063a\u0646\u064a\u0629-\u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.webp","keywords":["\u0623\u0637\u0639\u0645\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629","\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0636\u0627\u0631\u0629","\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u0644\u0631\u062c\u064a\u0645","\u0645\u0627\u0647\u064a \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0636\u0627\u0631\u0629"],"articleSection":["\u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u0649 \u0627\u0644\u0648\u0632\u0646"],"inLanguage":"ar","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["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%b1%d8%a8%d9%88%d9%87%d9%8a%d8%af%d8%b1%d8%a7%d8%aa\/#respond"]}]},{"@type":"WebPage","@id":"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%b1%d8%a8%d9%88%d9%87%d9%8a%d8%af%d8%b1%d8%a7%d8%aa\/","url":"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%b1%d8%a8%d9%88%d9%87%d9%8a%d8%af%d8%b1%d8%a7%d8%aa\/","name":"\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a - \u0645\u062f\u0648\u0646\u0629 \u0634\u0641\u0627\u0621 \u0644\u0644\u062a\u063a\u0630\u064a\u0629","isPartOf":{"@id":"https:\/\/chefaa.com\/blog\/nutrition\/#website"},"primaryImageOfPage":{"@id":"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%b1%d8%a8%d9%88%d9%87%d9%8a%d8%af%d8%b1%d8%a7%d8%aa\/#primaryimage"},"image":{"@id":"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%b1%d8%a8%d9%88%d9%87%d9%8a%d8%af%d8%b1%d8%a7%d8%aa\/#primaryimage"},"thumbnailUrl":"https:\/\/chefaa.com\/blog\/nutrition\/wp-content\/uploads\/sites\/4\/2021\/12\/\u0627\u0644\u0627\u0637\u0639\u0645\u0629-\u0627\u0644\u063a\u0646\u064a\u0629-\u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.webp","datePublished":"2021-12-26T10:05:46+00:00","dateModified":"2026-02-25T14:24:06+00:00","description":"\u062a\u0639\u062f \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0645\u0646 \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\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0633\u0646\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0623\u0647\u0645 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.","breadcrumb":{"@id":"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%b1%d8%a8%d9%88%d9%87%d9%8a%d8%af%d8%b1%d8%a7%d8%aa\/#breadcrumb"},"inLanguage":"ar","potentialAction":[{"@type":"ReadAction","target":["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%b1%d8%a8%d9%88%d9%87%d9%8a%d8%af%d8%b1%d8%a7%d8%aa\/"]}]},{"@type":"ImageObject","inLanguage":"ar","@id":"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%b1%d8%a8%d9%88%d9%87%d9%8a%d8%af%d8%b1%d8%a7%d8%aa\/#primaryimage","url":"https:\/\/chefaa.com\/blog\/nutrition\/wp-content\/uploads\/sites\/4\/2021\/12\/\u0627\u0644\u0627\u0637\u0639\u0645\u0629-\u0627\u0644\u063a\u0646\u064a\u0629-\u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.webp","contentUrl":"https:\/\/chefaa.com\/blog\/nutrition\/wp-content\/uploads\/sites\/4\/2021\/12\/\u0627\u0644\u0627\u0637\u0639\u0645\u0629-\u0627\u0644\u063a\u0646\u064a\u0629-\u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.webp","width":752,"height":380,"caption":"\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0646\u0634\u0648\u064a\u0627\u062a \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a"},{"@type":"BreadcrumbList","@id":"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%b1%d8%a8%d9%88%d9%87%d9%8a%d8%af%d8%b1%d8%a7%d8%aa\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"\u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629","item":"https:\/\/chefaa.com\/blog\/nutrition\/"},{"@type":"ListItem","position":2,"name":"\u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u0649 \u0627\u0644\u0648\u0632\u0646","item":"https:\/\/chefaa.com\/blog\/nutrition\/%d8%a7%d9%84%d8%aa%d8%ad%d9%83%d9%85-%d9%81%d9%89-%d8%a7%d9%84%d9%88%d8%b2%d9%86\/"},{"@type":"ListItem","position":3,"name":"\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a | \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0646\u0634\u0648\u064a\u0627\u062a \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a"}]},{"@type":"WebSite","@id":"https:\/\/chefaa.com\/blog\/nutrition\/#website","url":"https:\/\/chefaa.com\/blog\/nutrition\/","name":"\u0645\u062f\u0648\u0646\u0629 \u0634\u0641\u0627\u0621 \u0644\u0644\u062a\u063a\u0630\u064a\u0629","description":"\u0643\u0644 \u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0628\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0648\u0627\u0644\u0623\u063a\u0630\u064a\u0629 \u0645\u0646 \u0627\u0644\u0646\u0627\u062d\u064a\u0629 \u0627\u0644\u0637\u0628\u064a\u0629","publisher":{"@id":"https:\/\/chefaa.com\/blog\/nutrition\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/chefaa.com\/blog\/nutrition\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"ar"},{"@type":"Organization","@id":"https:\/\/chefaa.com\/blog\/nutrition\/#organization","name":"Chefaa","url":"https:\/\/chefaa.com\/blog\/nutrition\/","logo":{"@type":"ImageObject","inLanguage":"ar","@id":"https:\/\/chefaa.com\/blog\/nutrition\/#\/schema\/logo\/image\/","url":"https:\/\/chefaa.com\/blog\/nutrition\/wp-content\/uploads\/sites\/4\/2021\/09\/chefaa-logo-new-green.png","contentUrl":"https:\/\/chefaa.com\/blog\/nutrition\/wp-content\/uploads\/sites\/4\/2021\/09\/chefaa-logo-new-green.png","width":296,"height":107,"caption":"Chefaa"},"image":{"@id":"https:\/\/chefaa.com\/blog\/nutrition\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/chefaa.com\/blog\/nutrition\/#\/schema\/person\/0b31807bc9885adde23392e46b0ad409","name":"\u062f.\u062d\u0641\u0635\u0629 \u0648\u0644\u0649 \u0627\u0644\u062f\u064a\u0646","image":{"@type":"ImageObject","inLanguage":"ar","@id":"https:\/\/secure.gravatar.com\/avatar\/6d8f5ab3327f9eba88ce3e7c58db8ae11632d7591748cf1cd8945b904d84892f?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/6d8f5ab3327f9eba88ce3e7c58db8ae11632d7591748cf1cd8945b904d84892f?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/6d8f5ab3327f9eba88ce3e7c58db8ae11632d7591748cf1cd8945b904d84892f?s=96&d=mm&r=g","caption":"\u062f.\u062d\u0641\u0635\u0629 \u0648\u0644\u0649 \u0627\u0644\u062f\u064a\u0646"},"description":"\u062d\u0627\u0635\u0644\u0629 \u0639\u0644\u0649 \u0628\u0643\u0627\u0644\u0648\u0631\u064a\u0648\u0633 \u0627\u0644\u0639\u0644\u0648\u0645 \u0627\u0644\u0635\u064a\u062f\u0644\u064a\u0629 \u060c \u062a\u062e\u0631\u062c\u062a \u0645\u0646 \u062c\u0627\u0645\u0639\u0629 \u0627\u0644\u0645\u0633\u062a\u0642\u0628\u0644 \u0628\u062a\u0642\u062f\u064a\u0631 \u0645\u0645\u062a\u0627\u0632\u060c \u062a\u0639\u0645\u0644 \u0643\u0635\u064a\u062f\u0644\u0627\u0646\u064a\u0629 \u0641\u064a \u0648\u0632\u0627\u0631\u0629 \u0627\u0644\u0635\u062d\u0629 \u0645\u0646\u0630 \u062a\u0633\u0639 \u0633\u0646\u0648\u0627\u062a\u060c \u0648\u0627\u062a\u062c\u0647\u062a \u0625\u0644\u0649 \u0643\u062a\u0627\u0628\u0629 \u0627\u0644\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0637\u0628\u064a \u0648\u0627\u0644\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0639\u0627\u0645 \u0645\u0646\u0630 \u0633\u062a \u0633\u0646\u0648\u0627\u062a.","url":"https:\/\/chefaa.com\/blog\/nutrition\/author\/hafsawalialdeen\/"}]}},"_links":{"self":[{"href":"https:\/\/chefaa.com\/blog\/nutrition\/wp-json\/wp\/v2\/posts\/885","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/chefaa.com\/blog\/nutrition\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/chefaa.com\/blog\/nutrition\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/chefaa.com\/blog\/nutrition\/wp-json\/wp\/v2\/users\/28"}],"replies":[{"embeddable":true,"href":"https:\/\/chefaa.com\/blog\/nutrition\/wp-json\/wp\/v2\/comments?post=885"}],"version-history":[{"count":12,"href":"https:\/\/chefaa.com\/blog\/nutrition\/wp-json\/wp\/v2\/posts\/885\/revisions"}],"predecessor-version":[{"id":3973,"href":"https:\/\/chefaa.com\/blog\/nutrition\/wp-json\/wp\/v2\/posts\/885\/revisions\/3973"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/chefaa.com\/blog\/nutrition\/wp-json\/wp\/v2\/media\/1844"}],"wp:attachment":[{"href":"https:\/\/chefaa.com\/blog\/nutrition\/wp-json\/wp\/v2\/media?parent=885"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/chefaa.com\/blog\/nutrition\/wp-json\/wp\/v2\/categories?post=885"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/chefaa.com\/blog\/nutrition\/wp-json\/wp\/v2\/tags?post=885"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}