{"id":2124,"date":"2023-05-23T05:46:47","date_gmt":"2023-05-23T04:46:47","guid":{"rendered":"https:\/\/verywelfit.com\/?p=2124"},"modified":"2026-04-12T19:07:28","modified_gmt":"2026-04-12T13:37:28","slug":"8-%d8%b3%d9%88%d8%a8%d8%b1-%d9%86%d8%a8%d8%a7%d8%aa%d9%8a-%d9%88%d8%ba%d9%8a%d8%b1-%d9%86%d8%a8%d8%a7%d8%aa%d9%8a-%d9%84%d9%84%d8%b9%d8%b8%d8%a7%d9%85-%d9%88%d8%a7%d9%84%d9%85%d9%81%d8%a7%d8%b5%d9%84","status":"publish","type":"post","link":"https:\/\/verywelfit.com\/ar\/nutrition\/8-super-vegetarian-and-non-vegetarian-food-for-strong-bones-and-joints\/","title":{"rendered":"8 \u0633\u0648\u0628\u0631 \u0646\u0628\u0627\u062a\u064a \u0648\u063a\u064a\u0631 \u0646\u0628\u0627\u062a\u064a \u0644\u0644\u0639\u0638\u0627\u0645 \u0648\u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0627\u0644\u0642\u0648\u064a\u0629"},"content":{"rendered":"

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\u0644\u0646 \u064a\u0641\u064a\u062f\u0643 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u063a\u064a\u0631 \u0627\u0644\u0635\u062d\u064a\u0629 \u0628\u0623\u064a \u0634\u0643\u0644 \u0645\u0646 \u0627\u0644\u0623\u0634\u0643\u0627\u0644 \u060c \u0648\u0644\u0627 \u062c\u0633\u062f\u064a\u064b\u0627 \u0648\u0644\u0627 \u0639\u0642\u0644\u064a\u0627<\/a>. \u0647\u0630\u0627 \u0647\u0648 \u0627\u0644\u0633\u0628\u0628 \u0641\u064a \u0623\u0646\u0647 \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u0646\u0627\u0633\u0628 \u0648\u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0635\u062d\u064a\u0629.<\/p>\n\n\n\n

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\u0633\u0648\u0621 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0647\u0648 \u0634\u064a\u0621 \u064a\u0639\u0627\u0646\u064a \u0645\u0646\u0647 \u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0627\u0633 \u060c \u0648\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646\u0643 \u062a\u0633\u062a\u0647\u0644\u0643 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u064a\u0648\u0645\u064a\u064b\u0627 \u060c \u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u0633\u0623\u0644 \u0646\u0641\u0633\u0643 \u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u0630\u0627 \u0647\u0648 \u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0644\u062c\u0633\u0645\u0643.<\/p>\n\n\n\n

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\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u063a\u064a\u0631 \u0627\u0644\u0635\u062d\u064a\u0629 \u0647\u064a \u062a\u0644\u0643 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0627\u0644\u0645\u0635\u0646\u0639\u0629. \u0642\u062f \u062a\u0624\u062f\u064a \u0647\u0630\u0647 \u0627\u0644\u0623\u0646\u0648\u0627\u0639 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0625\u0644\u0649 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0633\u0645\u0646\u0629<\/a>, \u062f\u0627\u0621 \u0627\u0644\u0633\u0643\u0631\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0639 2<\/a> \u0648\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629. \u0642\u062f \u062a\u0633\u0627\u0647\u0645 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0639\u0638\u0627\u0645 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0639\u0644\u0649 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0642\u0648\u062a\u0647\u0627.

\u0645\u0646 \u0627\u0645\u0631\u0627\u0636 \u0627\u0644\u0639\u0638\u0627\u0645 \u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u064a\u0648\u0639\u0627 \u0628\u0633\u0628\u0628 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u063a\u064a\u0631 \u0627\u0644\u0635\u062d\u064a\u0629<\/a> is osteoporosis. Osteoporosis is a condition in which the bones become weak and brittle, making them more susceptible to fractures and breaks. A diet high in sugar and processed foods may contribute to osteoporosis by reducing the body’s ability to absorb calcium, which is essential for bone health.

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In addition to osteoporosis and osteomalacia, consuming unhealthy foods may also contribute to other bone diseases such as rheumatoid arthritis, osteoarthritis and Paget’s disease. These conditions may cause joint pain, stiffness and \u0647\u0636\u0645<\/a>, \u0645\u0645\u0627 \u064a\u062c\u0639\u0644 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u062a\u062d\u0631\u064a\u0643\u0647 \u0648\u0623\u062f\u0627\u0621 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0639\u0627\u062f\u064a\u0629.

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\u0627\u0642\u0631\u0623 \u0623\u064a\u0636\u0627: \u0623\u0631\u0632 \u0628\u0646\u064a \u0623\u0648 \u0623\u0628\u064a\u0636 \u0648\u0647\u0648 \u062e\u064a\u0627\u0631 \u0635\u062d\u064a \u0644\u0643<\/a><\/p>\n\n\n\n

8 \u0623\u0637\u0639\u0645\u0629 \u0646\u0628\u0627\u062a\u064a\u0629 \u062e\u0627\u0631\u0642\u0629 \u0644\u0644\u0639\u0638\u0627\u0645 \u0648\u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0627\u0644\u0642\u0648\u064a\u0629.<\/strong><\/h3>\n\n\n\n

\u0645\u0639 \u062a\u0642\u062f\u0645\u0646\u0627 \u0641\u064a \u0627\u0644\u0639\u0645\u0631 \u060c \u062a\u0635\u0628\u062d \u0639\u0638\u0627\u0645\u0646\u0627 \u0648\u0645\u0641\u0627\u0635\u0644\u0646\u0627 \u0623\u0636\u0639\u0641 \u0645\u0645\u0627 \u064a\u0632\u064a\u062f \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0645\u062a\u0639\u0644\u0642\u0629 \u0628\u0627\u0644\u0639\u0638\u0627\u0645 \u0645\u062b\u0644 \u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645. \u0644\u0643\u0646 \u0636\u0645 \u0628\u0639\u0636 <\/strong>\u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u0646\u0628\u0627\u062a\u064a \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0639\u0638\u0627\u0645\u0643 \u0648\u0645\u0641\u0627\u0635\u0644\u0643 \u0648\u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0647\u0630\u0647 \u0627\u0644\u0623\u0645\u0631\u0627\u0636. <\/p>\n\n\n\n

\u0628\u0635\u0641\u062a\u0643 \u0646\u0628\u0627\u062a\u064a\u064b\u0627 \u060c \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u062d\u0635\u0648\u0644\u0643 \u0639\u0644\u0649 \u062c\u0645\u064a\u0639 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0644\u0627\u0632\u0645\u0629 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0639\u0638\u0627\u0645 \u0648\u0645\u0641\u0627\u0635\u0644 \u0642\u0648\u064a\u0629. \u0641\u064a\u0645\u0627 \u064a\u0644\u064a 8 \u0623\u0637\u0639\u0645\u0629 \u0646\u0628\u0627\u062a\u064a\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u062a\u0639\u0632\u064a\u0632 \u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u061b;<\/p>\n\n\n\n

1. \u0627\u0644\u062e\u0636\u0631 \u0627\u0644\u0648\u0631\u0642\u064a\u0629. <\/strong><\/h4>\n\n\n
\n
\"\u062e\u0636\u0631\u0648\u0627\u062a
\u062e\u0636\u0631\u0648\u0627\u062a \u0646\u0628\u0627\u062a\u064a\u0629<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n

\u0627\u0644\u062e\u0636\u0631 \u0627\u0644\u0648\u0631\u0642\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0644\u0641\u062a \u0648\u0627\u0644\u0633\u0628\u0627\u0646\u062e \u0648\u0627\u0644\u0643\u0631\u0646\u0628 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u060c \u0648\u0647\u0648 \u0623\u0645\u0631 \u0636\u0631\u0648\u0631\u064a \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0639\u0638\u0627\u0645 \u0642\u0648\u064a\u0629. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u060c \u062a\u062d\u062a\u0648\u064a \u0647\u0630\u0647 \u0627\u0644\u062e\u0636\u0631 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 K \u060c \u0627\u0644\u0630\u064a \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0646\u0638\u064a\u0645 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u062a\u0639\u0632\u064a\u0632 \u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u0641\u0647\u064a \u063a\u0646\u064a\u0629 \u0623\u064a\u0636\u064b\u0627 \u0628\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0648\u0627\u0644\u0645\u0631\u0643\u0628\u0627\u062a \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0622\u0644\u0627\u0645 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0648\u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a.<\/p>\n\n\n\n

2. \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0630\u0648\u0631. <\/strong><\/h4>\n\n\n\n

\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0630\u0648\u0631 \u0645\u062b\u0644 \u0627\u0644\u0644\u0648\u0632 \u0648\u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627 \u0648\u0628\u0630\u0648\u0631 \u0627\u0644\u0643\u062a\u0627\u0646 \u0647\u064a \u0645\u0635\u0627\u062f\u0631 \u063a\u0646\u064a\u0629 \u0644\u0623\u062d\u0645\u0627\u0636 \u0623\u0648\u0645\u064a\u063a\u0627 3 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u060c \u0648\u0647\u064a \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0635\u062d\u0629 \u0627\u0644\u0645\u0641\u0627\u0635\u0644. \u062a\u0633\u0627\u0639\u062f \u0623\u0648\u0645\u064a\u063a\u0627 3 \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0622\u0644\u0627\u0645 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0648\u062a\u064a\u0628\u0633\u0647\u0627. <\/p>\n\n\n

\n
\"\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a
\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0630\u0648\u0631<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n

\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u0641\u0625\u0646 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0630\u0648\u0631 \u063a\u0646\u064a\u0629 \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u060c \u0648\u0647\u0648 \u0623\u0645\u0631 \u0645\u0647\u0645 \u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645. \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0639\u0644\u0649 \u062a\u0646\u0638\u064a\u0645 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0648\u0647\u0648 \u0623\u064a\u0636\u064b\u0627 \u062d\u064a\u0648\u064a \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0642\u0648\u064a\u0629.<\/p>\n\n\n\n

3. \u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a. <\/strong><\/h4>\n\n\n
\n
\"\u0627\u0644\u0628\u0642\u0648\u0644\"
\u0627\u0644\u0628\u0642\u0648\u0644<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n

\u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a \u0645\u062b\u0644 \u0627\u0644\u0639\u062f\u0633 \u0648\u0627\u0644\u062d\u0645\u0635 \u0648\u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0628\u0631\u0648\u062a\u064a\u0646<\/a>, \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645. \u062a\u0633\u0627\u0639\u062f \u0647\u0630\u0647 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0648\u0635\u064a\u0627\u0646\u0629 \u0639\u0638\u0627\u0645 \u0648\u0645\u0641\u0627\u0635\u0644 \u0642\u0648\u064a\u0629. <\/p>\n\n\n\n

4. \u0627\u0644\u062a\u0648\u0641\u0648 \u0648\u0627\u0644\u062a\u064a\u0645\u0628\u064a.<\/strong><\/h4>\n\n\n
\n
\"\u0627\u0644\u062a\u0648\u0641\u0648\"
\u0627\u0644\u062a\u0648\u0641\u0648<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n

\u0627\u0644\u062a\u0648\u0641\u0648 \u0648\u0627\u0644\u062a\u0645\u0628\u064a\u0647 \u0645\u0635\u0627\u062f\u0631 \u0645\u0645\u062a\u0627\u0632\u0629 \u0628\u0631\u0648\u062a\u064a\u0646 <\/a>\u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649. \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647\u0627 \u0625\u0636\u0627\u0641\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u0623\u064a \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0646\u0628\u0627\u062a\u064a \u064a\u0647\u062f\u0641 \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0627\u0644\u0645\u0641\u0627\u0635\u0644.<\/p>\n\n\n\n

5. \u0627\u0644\u0632\u0628\u0627\u062f\u064a. <\/strong><\/h4>\n\n\n
\n
\"\u0644\u0628\u0646\u0629\"
\u0644\u0628\u0646\u0629<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n

\u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0647\u0648 \u0645\u0635\u062f\u0631 \u063a\u0646\u064a \u0622\u062e\u0631 \u0628\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u060c \u0648\u0643\u0644\u0627\u0647\u0645\u0627 \u0636\u0631\u0648\u0631\u064a \u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645. \u0643\u0645\u0627 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0628\u0631\u0648\u0628\u064a\u0648\u062a\u064a\u0643\u060c \u0648\u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0627\u0644\u0623\u0645\u0639\u0627\u0621<\/a> \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645<\/p>\n\n\n\n

6. \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a.<\/strong><\/h4>\n\n\n
\n
\"\u062c\u0648\u0632\"
\u062c\u0648\u0632<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n

\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0645\u062b\u0644 \u0627\u0644\u0644\u0648\u0632 \u0648\u0627\u0644\u062c\u0648\u0632 \u0648 \u0637\u0627\u0645\u0648\u0631 <\/a>\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0623\u062d\u0645\u0627\u0636 \u0623\u0648\u0645\u064a\u063a\u0627 3 \u0627\u0644\u062f\u0647\u0646\u064a\u0629. \u062a\u0633\u0627\u0639\u062f \u0647\u0630\u0647 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u062c\u0639\u0644 \u0639\u0638\u0627\u0645\u0643 \u0642\u0648\u064a\u0629 \u0648\u0635\u062d\u064a\u0629. \u0641\u0627\u0626\u062f\u0629 \u0623\u062e\u0631\u0649 \u0644\u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0625\u0644\u0649 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0647\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0646\u0641\u0633\u0643 \u0645\u0645\u062a\u0644\u0626\u064b\u0627 \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629. \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0647\u064a \u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0645\u0639\u0642\u062f\u0629 \u0648\u062a\u0633\u062a\u063a\u0631\u0642 \u0628\u0639\u0636 \u0627\u0644\u0648\u0642\u062a \u0644\u062a\u0643\u0633\u0631\u0647\u0627 \u062c\u0633\u0645\u0643 \u060c \u0644\u0630\u0627 \u0623\u0636\u0641 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0648\u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0639\u0638\u0627\u0645 \u0623\u0641\u0636\u0644.<\/p>\n\n\n\n

7 \u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a. <\/strong><\/h4>\n\n\n
\n
\"\u0627\u0644\u0642\u0631\u0646\u0628\u064a\u0637
\u0627\u0644\u0642\u0631\u0646\u0628\u064a\u0637 \u0646\u0628\u0627\u062a<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n

\u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a \u0647\u0648 \u062e\u0636\u0631\u0648\u0627\u062a \u0635\u0644\u064a\u0628\u064a\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0643. \u0643\u0645\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u0631\u0643\u0628\u0627\u062a \u062a\u0633\u0645\u0649 \u062c\u0644\u0648\u0643\u0648\u0632\u064a\u0646\u0627\u062a<\/a>, \u0648\u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0627\u0644\u0639\u0638\u0627\u0645 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u0648\u062a\u0639\u0632\u064a\u0632 \u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u0639\u0638\u0627\u0645.<\/p>\n\n\n\n

8. \u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0623\u0644\u0628\u0627\u0646.<\/strong><\/h4>\n\n\n\n

\u0623\u062e\u064a\u0631\u064b\u0627 \u0648\u0644\u064a\u0633 \u0622\u062e\u0631\u064b\u0627 \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646<\/a>. \u0641\u0647\u064a \u063a\u0646\u064a\u0629 \u0628\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 \u0627\u0644\u0645\u0641\u064a\u062f\u0629 \u0644\u0635\u062d\u0629 \u0639\u0638\u0627\u0645\u0643 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645. \u0625\u0630\u0627 \u0644\u0645 \u062a\u0643\u0646 \u0645\u0646 \u0645\u062d\u0628\u064a \u0627\u0644\u0634\u0631\u0628 \u062d\u0644\u064a\u0628<\/a>, \u060c \u064a\u0645\u0643\u0646\u0643 \u0645\u0632\u062c\u0647\u0627 \u0645\u0639 \u0642\u0647\u0648\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646. \u064a\u0645\u0643\u0646\u0643 \u0634\u0631\u0628\u0647 \u0641\u064a \u0648\u062c\u0628\u0629 \u0627\u0644\u0625\u0641\u0637\u0627\u0631 \u0623\u0648 \u062d\u062a\u0649 \u0641\u064a \u062c\u0644\u0633\u0629 \u0645\u0627 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u0647\u0630\u0647 \u0647\u064a \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u064a \u0633\u062a\u062d\u0633\u0646 \u0628\u0647\u0627 \u0635\u062d\u0629 \u0639\u0638\u0627\u0645\u0643 \u0628\u0625\u0636\u0627\u0641\u0629 \u0645\u062b\u0644 \u0647\u0630\u0647 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0625\u0644\u0649 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/p>\n\n\n\n

Incorporating these vegetarian superfoods into your diet may help to improve your bone health and reduce the risk of developing bone-related diseases. However, it’s important to remember that a well-balanced \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0647\u064a \u0623\u064a\u0636\u0627<\/a> \u0636\u0631\u0648\u0631\u064a \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0639\u0638\u0627\u0645 \u0642\u0648\u064a\u0629 \u0648\u0635\u062d\u064a\u0629.<\/p>\n\n\n\n

\u0627\u0642\u0631\u0623 \u0623\u064a\u0636\u0627: \u0641\u0648\u0627\u0626\u062f \u0635\u062d\u064a\u0629 \u0645\u0630\u0647\u0644\u0629 \u0644\u0634\u0631\u0628 \u0627\u0644\u0645\u0627\u0646\u062c\u0648<\/a><\/p>\n\n\n\n

8 \u063a\u0630\u0627\u0621 \u063a\u064a\u0631 \u0646\u0628\u0627\u062a\u064a \u0644\u0639\u0638\u0627\u0645 \u0648\u0645\u0641\u0627\u0635\u0644 \u0642\u0648\u064a\u0629.<\/strong><\/h3>\n\n\n\n

1. \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621. <\/strong><\/h4>\n\n\n
\n
\"\u0644\u062d\u0645
\u0644\u062d\u0645 \u0623\u062d\u0645\u0631<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n

\u0644\u062d\u0645 \u0627\u0644\u0628\u0642\u0631\u0629<\/a>, \u0644\u062d\u0645 \u0627\u0644\u0636\u0623\u0646 \u0648\u0644\u062d\u0645 \u0627\u0644\u062e\u0646\u0632\u064a\u0631 \u063a\u0646\u064a \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 12. \u0643\u0644 \u0647\u0630\u0647 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0647\u0645\u0629 \u0644\u0644\u0639\u0638\u0627\u0645 \u0648\u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0627\u0644\u0642\u0648\u064a\u0629. \u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621 \u0623\u064a\u0636\u064b\u0627 \u0645\u0635\u062f\u0631\u064b\u0627 \u0645\u0645\u062a\u0627\u0632\u064b\u0627 \u0644\u0644\u0643\u0648\u0644\u0627\u062c\u064a\u0646 \u060c \u0648\u0647\u0648 \u0639\u0646\u0635\u0631 \u062d\u064a\u0648\u064a \u0644\u0644\u0639\u0638\u0627\u0645 \u0648\u0627\u0644\u0623\u0648\u062a\u0627\u0631 \u0648\u0627\u0644\u0623\u0631\u0628\u0637\u0629.<\/p>\n\n\n\n

2. \u0627\u0644\u0633\u0645\u0643. <\/strong><\/h4>\n\n\n
\n
\"\u0633\u0645\u0643\"
\u0633\u0645\u0643<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n

\u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0645\u062b\u0644 \u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0648\u0627\u0644\u0645\u0627\u0643\u0631\u064a\u0644 \u0648\u0627\u0644\u062a\u0648\u0646\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644 \u0623\u062d\u0645\u0627\u0636 \u0623\u0648\u0645\u064a\u063a\u0627 3 \u0627\u0644\u062f\u0647\u0646\u064a\u0629<\/a>, \u0627\u0644\u062a\u064a \u0644\u0647\u0627 \u062e\u0635\u0627\u0626\u0635 \u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a \u0642\u062f \u062a\u0642\u0644\u0644 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0648\u062a\u064a\u0628\u0633\u0647\u0627. \u062a\u062f\u0639\u0645 \u0647\u0630\u0647 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0623\u064a\u0636\u064b\u0627 \u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u062d\u0633\u064a\u0646 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u062a\u0642\u0644\u064a\u0644 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0643\u0633\u0648\u0631.(1)<\/sup><\/a><\/p>\n\n\n\n

3. \u0627\u0644\u0628\u064a\u0636. <\/strong><\/h4>\n\n\n
\n
\"\u0628\u064a\u0636\"
\u0628\u064a\u0636<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n

\u0628\u064a\u0636<\/a> \u0647\u064a \u0645\u0635\u062f\u0631 \u0645\u0645\u062a\u0627\u0632 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u0648\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645. \u064a\u0633\u0627\u0639\u062f \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u0647\u0648 \u0623\u0645\u0631 \u0636\u0631\u0648\u0631\u064a \u0644\u0644\u0639\u0638\u0627\u0645 \u0627\u0644\u0642\u0648\u064a\u0629. \u0623\u0643\u0644 \u0627\u0644\u0628\u064a\u0636<\/a> \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0645\u0646\u0639 \u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u060c \u0648\u0647\u064a \u062d\u0627\u0644\u0629 \u062a\u062c\u0639\u0644 \u0627\u0644\u0639\u0638\u0627\u0645 \u0636\u0639\u064a\u0641\u0629 \u0648\u0647\u0634\u0629.(2)<\/sup><\/a><\/p>\n\n\n

\n
\"\u0625\u062e\u0631\u0627\u062c\"
\u064a\u0633\u0644\u0637 \u0627\u0644\u0631\u0633\u0645 \u0627\u0644\u0628\u064a\u0627\u0646\u064a \u0627\u0644\u0636\u0648\u0621 \u0639\u0644\u0649 \u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0627\u0644\u0645\u0641\u0627\u0635\u0644\u060c \u0648\u064a\u0638\u0647\u0631 \u0623\u0642\u0648\u0649 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0645\u0646 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 D \u0644\u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645\u060c \u062a\u0644\u064a\u0647\u0627 \u0623\u062d\u0645\u0627\u0636 \u0623\u0648\u0645\u064a\u063a\u0627 3 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0644\u0644\u062d\u062f \u0645\u0646 \u0635\u062d\u0629 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a\u060c \u0645\u0639 \u0645\u0633\u0627\u0647\u0645\u0627\u062a \u0645\u062a\u0648\u0633\u0637\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 (Vanlint et al.\u060c 2012\u061b Dou et al.\u060c 2022\u061b Bischoff-Ferrari et al.\u060c 2024).<\/em><\/figcaption><\/figure>\n<\/div>\n\n\n

4. \u0627\u0644\u062f\u062c\u0627\u062c.<\/strong><\/h4>\n\n\n
\n
\"\u062f\u062c\u0627\u062c\u0629\"
\u062f\u062c\u0627\u062c\u0629<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n

\u062f\u062c\u0627\u062c\u0629 <\/a>\u0647\u0648 \u0645\u0635\u062f\u0631 \u063a\u0646\u064a \u0628\u0631\u0648\u062a\u064a\u0646 <\/a>\u0648\u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646. \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0643\u0648\u0644\u0627\u062c\u064a\u0646 \u0627\u0644\u0630\u064a \u064a\u0639\u062f \u062d\u064a\u0648\u064a\u064b\u0627 \u0644\u0644\u0639\u0638\u0627\u0645 \u0627\u0644\u0642\u0648\u064a\u0629 \u0648\u0627\u0644\u0623\u0648\u062a\u0627\u0631 \u0648\u0627\u0644\u0623\u0631\u0628\u0637\u0629. \u062f\u062c\u0627\u062c\u0629 <\/a>\u063a\u0646\u064a \u0623\u064a\u0636\u064b\u0627 \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 6 \u0627\u0644\u0630\u064a \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u0641\u064a \u0627\u0644\u0645\u0641\u0627\u0635\u0644.<\/p>\n\n\n\n

5. \u0627\u0644\u0645\u062d\u0627\u0631. <\/strong><\/h4>\n\n\n
\n
\"\u0642\u0634\u0631\u0629\"
\u0642\u0634\u0631\u0629<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n

\u0627\u0644\u0645\u062d\u0627\u0631 \u0645\u062b\u0644 \u0627\u0644\u0645\u062d\u0627\u0631 \u0648\u0627\u0644\u0628\u0637\u0644\u064a\u0646\u0648\u0633 \u0648\u0627\u0644\u0631\u0648\u0628\u064a\u0627\u0646 \u063a\u0646\u064a \u0628\u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0645\u062b\u0644 \u0627\u0644\u0632\u0646\u0643 \u0648\u0627\u0644\u0646\u062d\u0627\u0633 \u0648\u0627\u0644\u0633\u064a\u0644\u064a\u0646\u064a\u0648\u0645 \u060c \u0648\u0647\u064a \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0644\u0639\u0638\u0627\u0645 \u0648\u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0627\u0644\u0642\u0648\u064a\u0629. \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u0645\u0635\u062f\u0631 \u063a\u0646\u064a \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u060c \u0648\u0647\u0648 \u0623\u0645\u0631 \u0636\u0631\u0648\u0631\u064a \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0648\u0639\u0638\u0627\u0645 \u0642\u0648\u064a\u0629.<\/p>\n\n\n\n

\u0627\u0642\u0631\u0623 \u0623\u064a\u0636\u0627: \u0623\u0631\u0632 \u0628\u0646\u064a \u0623\u0648 \u0623\u0628\u064a\u0636 \u0648\u0647\u0648 \u062e\u064a\u0627\u0631 \u0635\u062d\u064a \u0644\u0643<\/a><\/p>\n\n\n\n

6. \u0627\u0644\u0643\u0628\u062f. <\/strong><\/h4>\n\n\n\n

\u0627\u0644\u0643\u0628\u062f \u0647\u0648 \u063a\u0630\u0627\u0621 \u0643\u062b\u064a\u0641 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u063a\u0646\u064a \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a A \u0648 D \u0648\u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0627\u0644\u0646\u062d\u0627\u0633. \u0647\u0630\u0647 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0639\u0638\u0627\u0645 \u0648\u0645\u0641\u0627\u0635\u0644 \u0642\u0648\u064a\u0629. \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u0628\u062f \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0641\u0642\u0631 \u0627\u0644\u062f\u0645 \u060c \u0648\u0647\u064a \u062d\u0627\u0644\u0629 \u062a\u0633\u0628\u0628 \u0627\u0644\u062a\u0639\u0628 \u0648\u0627\u0644\u0636\u0639\u0641 \u0648\u0622\u0644\u0627\u0645 \u0627\u0644\u0645\u0641\u0627\u0635\u0644.<\/p>\n\n\n\n

7. \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0627\u0644\u062f\u0647\u0646\u064a\u0629.<\/strong><\/h4>\n\n\n\n

\u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0645\u0641\u064a\u062f\u0629 \u0644\u0635\u062d\u0629 \u0639\u0638\u0627\u0645\u0643 \u0644\u0623\u0646\u0647\u0627 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0628\u0646\u0627\u0621 \u0639\u0638\u0627\u0645 \u0623\u0642\u0648\u0649. \u0646\u0638\u0631\u064b\u0627 \u0644\u0623\u0646\u0647 \u063a\u0646\u064a \u0628\u0627\u0644\u0643\u0648\u0644\u0627\u062c\u064a\u0646 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u060c \u0641\u0625\u0646\u0647 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0632\u064a\u062f \u0645\u0646 \u0643\u062a\u0644\u0629 \u0639\u0638\u0627\u0645\u0643 \u0623\u064a\u0636\u064b\u0627. <\/p>\n\n\n\n

\u062a\u0639\u062f \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0648\u0644\u0627\u062c\u064a\u0646 \u0625\u0644\u0649 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0623\u0645\u0631\u064b\u0627 \u0636\u0631\u0648\u0631\u064a\u064b\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0639\u0638\u0627\u0645\u0643 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645. \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0643\u0648\u0644\u0627\u062c\u064a\u0646 \u0641\u064a \u062c\u0639\u0644 \u0639\u0638\u0627\u0645\u0643 \u0645\u0631\u0646\u0629 \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0645\u0646\u0639 \u0622\u0644\u0627\u0645 \u0627\u0644\u0645\u0641\u0627\u0635\u0644. \u0647\u0646\u0627\u0643 \u0623\u0646\u0648\u0627\u0639 \u0645\u062e\u062a\u0644\u0641\u0629 \u0645\u0646 \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0625\u0636\u0627\u0641\u062a\u0647\u0627 \u0625\u0644\u0649 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0645\u062b\u0644 \u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0648\u0627\u0644\u0645\u0627\u0643\u0631\u064a\u0644 \u0648\u0627\u0644\u0631\u0646\u062c\u0629 \u0648\u0627\u0644\u062a\u0648\u0646\u0629 \u0648\u0627\u0644\u0633\u0631\u062f\u064a\u0646 \u0647\u064a \u0628\u0639\u0636 \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0625\u0636\u0627\u0641\u062a\u0647\u0627 \u0625\u0644\u0649 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a. \u0647\u0630\u0647 \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0623\u0648\u0645\u064a\u063a\u0627 3\u060c \u0648\u0627\u0644\u062a\u064a \u062a\u0639\u062a\u0628\u0631 \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u062c\u064a\u062f\u0629. <\/p>\n\n\n\n

8. \u0644\u062d\u0645 \u0628\u0642\u0631\u064a \u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0646.<\/strong><\/h4>\n\n\n\n

\u0647\u0646\u0627\u0643 \u0623\u0646\u0648\u0627\u0639 \u0645\u062e\u062a\u0644\u0641\u0629 \u0645\u0646 \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0625\u0636\u0627\u0641\u062a\u0647\u0627 \u0625\u0644\u0649 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a. \u0637\u0639\u0627\u0645 \u0627\u0644\u0628\u062d\u0631<\/a>, \u0635\u062f\u0648\u0631 \u0627\u0644\u062f\u062c\u0627\u062c<\/a> \u0648\u0644\u062d\u0645 \u0627\u0644\u0628\u0642\u0631 \u0627\u0644\u062e\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0647\u064a \u062a\u0644\u0643 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0623\u0646 \u062a\u0636\u064a\u0641\u0647\u0627 \u0625\u0644\u0649 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a. <\/p>\n\n\n\n

\u0625\u0630\u0627 \u0644\u0645 \u062a\u0643\u0646 \u0645\u0646 \u0645\u062d\u0628\u064a \u0627\u0644\u062f\u062c\u0627\u062c \u0623\u0648 \u0627\u0644\u0633\u0645\u0643 \u060c \u0641\u0625\u0646 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0644\u062d\u0645 \u0627\u0644\u062e\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0623\u0645\u0631 \u0645\u0645\u062a\u0627\u0632. \u0625\u0646\u0647 \u0645\u0635\u062f\u0631 \u0646\u0638\u064a\u0641 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u062c\u0633\u0645\u0643 \u060c \u0648\u062d\u0648\u0627\u0644\u064a 60% \u0645\u0646 \u0628\u0646\u064a\u0629 \u0639\u0638\u0627\u0645\u0643 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646. \u0645\u0646 \u062e\u0644\u0627\u0644 \u0625\u0636\u0627\u0641\u062a\u0647 \u0625\u0644\u0649 \u062c\u0633\u0645\u0643 \u060c \u0633\u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0639\u0638\u0627\u0645\u0643.<\/p>\n\n\n\n

\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u062a\u062c\u0646\u0628\u0647\u0627 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0627\u0644\u0645\u0641\u0627\u0635\u0644.<\/strong><\/h3>\n\n\n\n

\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0623\u0645\u0631 \u0645\u0647\u0645 \u0644\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629 \u0648\u0627\u0644\u0631\u0641\u0627\u0647\u064a\u0629. \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u060c \u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u062a\u062c\u0646\u0628 \u0628\u0639\u0636 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0633\u0628\u0628 \u062a\u0644\u0641\u064b\u0627 \u0648\u062a\u0636\u0639\u0641 \u0627\u0644\u0639\u0638\u0627\u0645. \u0625\u0644\u064a\u0643 \u0628\u0639\u0636 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u0623\u0646\u062a \u064a\u062c\u0628 \u062a\u062c\u0646\u0628<\/a> \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645:

1. \u0627\u0644\u0635\u0648\u062f\u0627:<\/strong> \u0627\u0644\u0635\u0648\u062f\u0627 \u063a\u0646\u064a\u0629 \u0628\u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0633\u0641\u0648\u0631\u064a\u0643 \u0627\u0644\u0630\u064a \u0642\u062f \u064a\u062a\u0633\u0628\u0628 \u0641\u064a \u062a\u0633\u0631\u0628 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0645\u0646 \u0627\u0644\u0639\u0638\u0627\u0645 \u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0636\u0639\u0641 \u0627\u0644\u0639\u0638\u0627\u0645.

2. \u0627\u0644\u0645\u0644\u062d:<\/strong> \u0642\u062f \u064a\u0633\u0628\u0628 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0644\u062d \u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645<\/a> \u0645\u0645\u0627 \u0642\u062f \u064a\u0636\u0631 \u0627\u0644\u0639\u0638\u0627\u0645.

3. \u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646: <\/strong>\u062a\u0633\u062a\u0647\u0644\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0643\u0627\u0641\u064a\u064a\u0646 <\/a>\u0642\u062f \u064a\u062a\u062f\u0627\u062e\u0644 \u0645\u0639 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0636\u0639\u0641 \u0627\u0644\u0639\u0638\u0627\u0645.

4. \u0627\u0644\u0643\u062d\u0648\u0644:<\/strong> \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0643\u062d\u0648\u0644 \u0625\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0632\u064a\u0627\u062f\u0629 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0643\u0633\u0648\u0631.

5. \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0635\u0646\u0639\u0629:<\/strong> \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0635\u0646\u0639\u0629 \u063a\u0627\u0644\u0628\u0627\u064b \u0645\u0627 \u062a\u0643\u0648\u0646 \u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645 \u0648\u0645\u0646\u062e\u0641\u0636\u0629 \u0641\u064a \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0636\u0639\u0641 \u0627\u0644\u0639\u0638\u0627\u0645.

6. \u0627\u0644\u0633\u0643\u0631:<\/strong> Consuming too much sugar can lead to inflammation and can interfere with the body’s ability to absorb calcium.

7 \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621:<\/strong> \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0647\u0648\u0645\u0648\u0633\u064a\u0633\u062a\u064a\u0646 \u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0625\u0636\u0639\u0627\u0641 \u0627\u0644\u0639\u0638\u0627\u0645.

8. \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0623\u0643\u0633\u0627\u0644\u0627\u062a:<\/strong> \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062a\u062f\u0627\u062e\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0643\u0633\u0627\u0644\u0627\u062a \u060c \u0645\u062b\u0644 \u0627\u0644\u0633\u0628\u0627\u0646\u062e \u0648\u0627\u0644\u0631\u0627\u0648\u0646\u062f \u060c \u0645\u0639 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u0636\u0639\u0641 \u0627\u0644\u0639\u0638\u0627\u0645.

\u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u062c\u0646\u0628 \u0647\u0630\u0647 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0635\u062d\u0629 \u060c, \u062d\u0645\u064a\u0629 \u0645\u062a\u0648\u0627\u0632\u0646\u0629<\/a> \u064a\u062a\u0636\u0645\u0646 \u0630\u0644\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u0648\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u0627\u0644\u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u060c \u0648\u064a\u0645\u0643\u0646 \u0644\u0644\u0623\u0641\u0631\u0627\u062f \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0639\u0638\u0627\u0645 \u0642\u0648\u064a\u0629 \u0648\u0635\u062d\u064a\u0629 \u0637\u0648\u0627\u0644 \u062d\u064a\u0627\u062a\u0647\u0645.<\/p>\n\n\n\n

\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0645\u062a\u062f\u0627\u0648\u0644\u0629.<\/strong><\/h4>\n\n\n
\n
\n
\n
1. \u0647\u0644 \u064a\u0645\u0643\u0646 \u0644\u0644\u0646\u0628\u0627\u062a\u064a\u064a\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0644\u0639\u0638\u0627\u0645 \u0648\u0645\u0641\u0627\u0635\u0644 \u0642\u0648\u064a\u0629\u061f<\/strong><\/strong><\/h5>\n
\n\n

\u0646\u0639\u0645 \u060c \u064a\u0645\u0643\u0646 \u0644\u0644\u0646\u0628\u0627\u062a\u064a\u064a\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0645\u0646 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u062e\u0636\u0631 \u0627\u0644\u0648\u0631\u0642\u064a\u0629 \u0648\u062d\u0644\u064a\u0628 \u0627\u0644\u0646\u0628\u0627\u062a\u0627\u062a \u0627\u0644\u0645\u062f\u0639\u0645\u0629 \u0648\u0627\u0644\u062a\u0648\u0641\u0648 \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0630\u0648\u0631.<\/p>\n\n<\/div>\n<\/div>\n

\n
2. \u0647\u0644 \u0647\u0646\u0627\u0643 \u0623\u064a \u0623\u0637\u0639\u0645\u0629 \u063a\u064a\u0631 \u0646\u0628\u0627\u062a\u064a\u0629 \u0645\u0641\u064a\u062f\u0629 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0627\u0644\u0645\u0641\u0627\u0635\u0644\u061f<\/strong><\/strong><\/h5>\n
\n\n

\u0646\u0639\u0645\u060c \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u0648\u0623\u062d\u0645\u0627\u0636 \u0623\u0648\u0645\u064a\u063a\u0627 3 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 (\u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0648\u0627\u0644\u062a\u0648\u0646\u0629 \u0648\u0627\u0644\u0645\u0627\u0643\u0631\u064a\u0644) \u0648\u0635\u0641\u0627\u0631 \u0627\u0644\u0628\u064a\u0636 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0639\u0632\u064a\u0632 \u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0627\u0644\u0645\u0641\u0627\u0635\u0644.<\/p>\n\n<\/div>\n<\/div>\n

\n
3. \u0647\u0644 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0648\u0641\u0631 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0646\u0628\u0627\u062a\u064a \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u0639\u0638\u0627\u0645 \u0648\u0645\u0641\u0627\u0635\u0644 \u0642\u0648\u064a\u0629\u061f<\/strong><\/strong><\/strong><\/strong><\/h5>\n
\n\n

\u0646\u0639\u0645 \u060c \u0645\u0639 \u0627\u0644\u062a\u062e\u0637\u064a\u0637 \u0627\u0644\u062f\u0642\u064a\u0642 \u0648\u0627\u0644\u0627\u0647\u062a\u0645\u0627\u0645 \u0628\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0648\u0641\u0631 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0646\u0628\u0627\u062a\u064a \u0643\u0645\u064a\u0627\u062a \u0643\u0627\u0641\u064a\u0629 \u0645\u0646 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u0648\u0623\u062d\u0645\u0627\u0636 \u0623\u0648\u0645\u064a\u063a\u0627 3 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0644\u0644\u0639\u0638\u0627\u0645 \u0627\u0644\u0642\u0648\u064a\u0629 \u0648\u0627\u0644\u0645\u0641\u0627\u0635\u0644.<\/p>\n\n<\/div>\n<\/div>\n

\n
4. \u0647\u0644 \u0647\u0646\u0627\u0643 \u0623\u064a \u0623\u0637\u0639\u0645\u0629 \u064a\u062c\u0628 \u062a\u062c\u0646\u0628\u0647\u0627 \u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0627\u0644\u0645\u062b\u0644\u0649\u061f<\/strong><\/strong><\/h5>\n
\n\n

\u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0635\u0646\u0639\u0629 \u0648\u0630\u0627\u062a \u0627\u0644\u0633\u0643\u0631 \u0639\u0627\u0644\u064a\u064b\u0627 \u0645\u062d\u062f\u0648\u062f\u0629 \u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0627\u0644\u0645\u062b\u0644\u0649 \u062d\u064a\u062b \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u0648\u0625\u0636\u0639\u0627\u0641 \u0627\u0644\u0639\u0638\u0627\u0645.<\/p>\n\n<\/div>\n<\/div>\n

\n
5. \u0647\u0644 \u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u062a\u0646\u0627\u0648\u0644 \u0645\u0643\u0645\u0644\u0627\u062a \u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0627\u0644\u0645\u0641\u0627\u0635\u0644\u061f<\/strong><\/strong><\/h5>\n
\n\n

It is not necessary to take supplements if you are getting enough nutrients through your diet, but supplements may be effective for those who have difficulty getting enough calcium, vitamin D or omega-3 fatty acids through their diet alone. It’s important to consult with a healthcare professional before starting any new supplements.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n

\u0627\u0644\u062e\u0644\u0627\u0635\u0629.<\/strong><\/h4>\n\n\n\n

\u0647\u0630\u0647 \u0647\u064a \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062b\u0645\u0627\u0646\u064a\u0629 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0648\u063a\u064a\u0631 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0644\u0639\u0638\u0627\u0645 \u0648\u0645\u0641\u0627\u0635\u0644 \u0642\u0648\u064a\u0629 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u062c\u0632\u0621\u064b\u0627 \u0645\u0646 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u064a\u0648\u0645\u064a. \u0627\u0644\u0633\u0628\u0628 \u0641\u064a \u0623\u0646 \u0647\u0630\u0647 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u062a\u0639\u0631\u0641 \u0628\u0627\u0633\u0645 Superfoods \u0647\u0648 \u0623\u0646\u0647\u0627 \u0644\u0627 \u062a\u0633\u0627\u0639\u062f \u0641\u0642\u0637 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u062c\u0632\u0621 \u0648\u0627\u062d\u062f \u0645\u0646 \u062c\u0633\u0645\u0643 \u060c \u0648\u0644\u0643\u0646\u0647\u0627 \u0636\u0631\u0648\u0631\u064a\u0629 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u062a\u0643 \u0627\u0644\u0639\u0627\u0645\u0629 \u0623\u064a\u0636\u064b\u0627. \u0644\u0630\u0627 \u060c \u062d\u0627\u0648\u0644 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0647\u0630\u0647 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0639\u0638\u0627\u0645 \u0648\u0645\u0641\u0627\u0635\u0644 \u0623\u0642\u0648\u0649 \u0648\u0623\u0643\u062b\u0631 \u0635\u062d\u0629.<\/p>\n\n\n\n

+2 \u0645\u0635\u0627\u062f\u0631<\/h4>\n
\n

\u0644\u062f\u0649 VeryWelfit \u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0635\u0627\u0631\u0645\u0629 \u0628\u0634\u0623\u0646 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0648\u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u062a\u064a \u0631\u0627\u062c\u0639\u0647\u0627 \u0627\u0644\u0623\u0642\u0631\u0627\u0646 \u0648\u0645\u0639\u0627\u0647\u062f \u0627\u0644\u0628\u062d\u0648\u062b \u0627\u0644\u062a\u0639\u0644\u064a\u0645\u064a\u0629 \u0648\u0627\u0644\u0645\u0646\u0638\u0645\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0629. \u0646\u062a\u062c\u0646\u0628 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u0631\u0627\u062c\u0639 \u0645\u0646 \u0627\u0644\u062f\u0631\u062c\u0629 \u0627\u0644\u062b\u0627\u0644\u062b\u0629. \u064a\u0645\u0643\u0646\u0643 \u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u062d\u0648\u0644 \u0643\u064a\u0641\u064a\u0629 \u0636\u0645\u0627\u0646 \u062f\u0642\u0629 \u0627\u0644\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u062e\u0627\u0635 \u0628\u0646\u0627 \u0648\u062a\u062d\u062f\u064a\u062b\u0647 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0642\u0631\u0627\u0621\u0629 \u0633\u064a\u0627\u0633\u0629 \u0627\u0644\u062a\u062d\u0631\u064a\u0631<\/a>.<\/span><\/p>\n

    \n
  1. \u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0627\u0644\u0645\u062a\u0639\u062f\u062f\u0629 \u063a\u064a\u0631 \u0627\u0644\u0645\u0634\u0628\u0639\u0629 N 3 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645: \u0645\u0631\u0627\u062c\u0639\u0629 \u0645\u0646\u0647\u062c\u064a\u0629 \u0648\u062a\u062d\u0644\u064a\u0644 \u062a\u0644\u0648\u064a \u0644\u0644\u062a\u062c\u0627\u0631\u0628 \u0627\u0644\u0639\u0634\u0648\u0627\u0626\u064a\u0629 \u0630\u0627\u062a \u0627\u0644\u0634\u0648\u0627\u0647\u062f \u061b; https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8751426\/<\/a><\/li>\n
  2. \u0622\u062b\u0627\u0631 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 D3 \u060c \u0623\u0648\u0645\u064a\u063a\u0627 3 \u060c \u0648\u0628\u0631\u0646\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0628\u0633\u064a\u0637 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645: \u062a\u062c\u0631\u0628\u0629 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0634\u0648\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0639\u0634\u0627\u0629 \u0630\u0627\u062a \u0627\u0644\u0634\u0648\u0627\u0647\u062f \u061b; https:\/\/pubmed.ncbi.nlm.nih.gov\/38613445\/<\/a><\/li>\n<\/ol>\n<\/div>","protected":false},"excerpt":{"rendered":"

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    \u0627\u0642\u0631\u0627 \u0627\u0644\u0645\u0632\u062f\u064a\u062f<\/a><\/p>","protected":false},"author":4,"featured_media":2163,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_ogeeat_og_title":"","_ogeeat_og_description":"","_ogeeat_og_image":"","_ogeeat_tw_title":"","_ogeeat_tw_description":"","_ogeeat_tw_image":"","footnotes":""},"categories":[3],"tags":[918,500,499,501],"class_list":["post-2124","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","tag-alison-acerra","tag-non-vegetarian-food-for-strong-bones-and-joints","tag-vegetarian-and-non-vegetarian-food-for-strong-bones-and-joints","tag-vegetarian-food-for-strong-bones-and-joints"],"_links":{"self":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/2124","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/comments?post=2124"}],"version-history":[{"count":0,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/2124\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media\/2163"}],"wp:attachment":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media?parent=2124"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/categories?post=2124"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/tags?post=2124"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}