{"id":11912,"date":"2023-01-11T15:25:51","date_gmt":"2023-01-11T13:25:51","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=11912"},"modified":"2023-04-11T03:15:30","modified_gmt":"2023-04-11T01:15:30","slug":"%d8%a3%d9%81%d8%b6%d9%84-7-%d8%a3%d8%b7%d8%b9%d9%85%d8%a9-%d8%ba%d9%86%d9%8a%d8%a9-%d8%a8%d9%80-omega-3","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%81%d8%b6%d9%84-7-%d8%a3%d8%b7%d8%b9%d9%85%d8%a9-%d8%ba%d9%86%d9%8a%d8%a9-%d8%a8%d9%80-omega-3\/","title":{"rendered":"\u0623\u0641\u0636\u0644 7 \u0623\u0637\u0639\u0645\u0629 \u063a\u0646\u064a\u0629 \u0628\u0640 omega 3"},"content":{"rendered":"\n<p>\u062a\u062d\u062a\u0648\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0639\u0644\u0649 \u0623\u062d\u0645\u0627\u0636 omega 3 \u0627\u0644\u062f\u0647\u0646\u064a\u0629\u060c \u0648\u0642\u062f \u064a\u0633\u0627\u0639\u062f\u0643 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u063a\u0646\u064a \u0628\u0628\u0639\u0636 \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0648\u0627\u0644\u0628\u0630\u0648\u0631 \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0623\u0648\u0645\u064a\u063a\u0627 3\u060c \u0641\u0642\u062f \u0623\u0648\u0635\u062a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0646\u0638\u0645\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629  \u0628\u0623\u0646 \u064a\u0633\u062a\u0647\u0644\u0643 \u0627\u0644\u0628\u0627\u0644\u063a\u0648\u0646 \u0627\u0644\u0623\u0635\u062d\u0627\u0621 \u0645\u0627 \u0644\u0627 \u064a\u0642\u0644 \u0639\u0646 250-500 \u0645\u0644\u063a \u0645\u0646 \u062d\u0645\u0636 \u0627\u0644\u0625\u064a\u0643\u0648\u0633\u0627\u0628\u0646\u062a\u0627\u064a\u0646\u0648\u064a\u0643 (EPA) \u0648\u062d\u0645\u0636 \u0627\u0644\u062f\u0648\u0643\u0648\u0633\u0627\u0647\u064a\u0643\u0633\u0627\u0646\u0648\u064a\u0643 (DHA) \u064a\u0648\u0645\u064a\u064b\u0627\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0648\u0635\u0648\u0644 \u0644\u0647\u0627 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u0646\u0627\u0648\u0644 \u062d\u0635\u062a\u064a\u0646 \u0645\u0646 \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u060c \u0644\u0644\u0627\u0633\u062a\u0645\u062a\u0627\u0639 \u0628<a rel=\"noreferrer noopener\" href=\"https:\/\/blog.elcoach.me\/articles\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%88%d9%85%d9%8a%d8%ba%d8%a7-3\/\" target=\"_blank\">\u0641\u0648\u0627\u0626\u062f \u0627\u0648\u0645\u064a\u063a\u0627 3<\/a> \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0644\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u062f\u0645\u0627\u063a\u060c \u0648\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0642\u0627\u0626\u0645\u0629 \u0628\u0623\u0641\u0636\u0644 7 \u0623\u0637\u0639\u0645\u0629 \u063a\u0646\u064a\u0629 \u0628\u0623\u0648\u0645\u064a\u063a\u0627 3.<\/p>\n\n\n\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\"><strong>\u0646\u0632\u0651\u0644<\/strong><\/a><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\"><mark><strong> \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0627\u0644\u0622\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0627\u0633\u0628 \u0645\u0633\u062a\u0648\u0627\u0643 \u0623\u064a\u0627\u064b \u0643\u0627\u0646<\/strong><\/mark><\/a><br><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u0648\u0623\u0646\u0638\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0635\u0645\u0645\u0629 \u0644\u062a\u062d\u0642\u0642 \u0643\u0644 \u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong><\/a><strong>.<\/strong><\/p>\n\n\n\n<h2>\u0623\u0641\u0636\u0644 \u0645\u0635\u0627\u062f\u0631 omega 3<\/h2>\n\n\n\n<ul><li>\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0643\u0645\u064a\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u062f\u0647\u0648\u0646 \u0623\u0648\u0645\u064a\u063a\u0627 3 \u0645\u0646 \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0648\u0627\u0644\u0637\u062d\u0627\u0644\u0628 \u0648\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u062f\u0647\u0648\u0646.<\/li><li>\u0623\u0645\u0627 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%85%d8%b5%d8%a7%d8%af%d8%b1-%d8%a7%d9%88%d9%85%d9%8a%d8%ba%d8%a7-3\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0645\u0635\u0627\u062f\u0631 \u0627\u0648\u0645\u064a\u063a\u0627 3<\/a> \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629\u060c \u0641\u0625\u0646 \u0627\u0644\u0645\u062f\u062e\u0648\u0644 \u0627\u0644\u0643\u0627\u0641\u064a \u0647\u0648 1600 \u0645\u062c\u0645 \u0644\u0644\u0630\u0643\u0648\u0631 \u0648 1100 \u0645\u062c\u0645 \u0644\u0644\u0625\u0646\u0627\u062b\u060c <br>\u0648\u0641\u0642\u064b\u0627 \u0644\u0645\u0627 \u0635\u0631\u062d\u062a \u0628\u0639 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0645\u0646\u0638\u0645\u0627\u062a \u0648\u0645\u0639\u0627\u0647\u062f \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0644\u0645\u064a\u0629.<\/li><li>\u0648\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0646\u062a\u0639\u0631\u0641 \u0645\u0639\u064b\u0627 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0623\u0648\u0645\u064a\u063a\u0627 3\u060c \u0648\u0647\u064a \u0643\u0627\u0644\u0622\u062a\u064a:<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" width=\"1024\" height=\"533\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/1920x1000-04-2-1024x533.jpg\" alt=\"\" class=\"wp-image-12072\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/1920x1000-04-2-1024x533.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/1920x1000-04-2-300x156.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/1920x1000-04-2-768x400.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/1920x1000-04-2-1536x800.jpg 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/1920x1000-04-2.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<p><strong>\u0633\u0645\u0643 \u0645\u0627\u0643\u0631\u064a\u0644 Mackerel<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0644\u0645\u0627\u0643\u0631\u064a\u0644 \u0647\u0648 \u0633\u0645\u0643 \u0635\u063a\u064a\u0631 \u0648\u062f\u0647\u0646\u064a.<\/li><li>\u064a\u062a\u0645 \u062a\u062f\u062e\u064a\u0646\u0647 \u0648\u062a\u0646\u0627\u0648\u0644\u0647 \u0628\u0634\u0643\u0644 \u0634\u0631\u0627\u0626\u062d \u0643\u0627\u0645\u0644\u0629 \u0641\u064a \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0628\u0644\u062f\u0627\u0646 \u062d\u0648\u0644 \u0627\u0644\u0639\u0627\u0644\u0645.<\/li><li>\u0627\u0644\u0645\u0627\u0643\u0631\u064a\u0644 \u063a\u0646\u064a \u0628\u0634\u0643\u0644 \u0644\u0627 \u064a\u0635\u062f\u0642 \u0628\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u2013 \u062d\u064a\u062b \u062a\u062d\u062a\u0648\u064a \u0643\u0644 3.5 \u0623\u0648\u0646\u0635\u0629 (100 \u062c\u0631\u0627\u0645) \u0639\u0644\u0649 500\u066a \u0645\u0646 \u0627\u0644\u0645\u062f\u062e\u0648\u0644 \u0627\u0644\u064a\u0648\u0645\u064a \u0627\u0644\u0645\u0631\u062c\u0639\u064a (RDI) \u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 12 \u0648 130\u066a \u0644\u0644\u0633\u064a\u0644\u064a\u0646\u064a\u0648\u0645<\/li><li>\u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643\u060c \u0641\u0647\u0648 \u0645\u0646 \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0627\u0644\u0644\u0630\u064a\u0630\u0629 \u0648\u0627\u0644\u062a\u064a \u062a\u062a\u0637\u0644\u0628 \u0627\u0644\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u0644\u0644\u062a\u062d\u0636\u064a\u0631.<\/li><li>\u0645\u062d\u062a\u0648\u0649 \u0623\u0648\u0645\u064a\u063a\u0627 3:4580 \u0645\u062c\u0645 \u0648\u0641\u0642\u064b\u0627 \u0644\u0645\u0627 \u0635\u0631\u062d\u062a \u0628\u0647 \u0648\u0643\u0627\u0644\u0629 \u062d\u0645\u0627\u064a\u0629 \u0627\u0644\u0628\u064a\u0626\u0629 \u0648 DHA (\u0645\u062c\u062a\u0645\u0639\u0629) \u0641\u064a 3.5 \u0623\u0648\u0642\u064a\u0629 (100 \u062c\u0631\u0627\u0645).<\/li><\/ul>\n\n\n\n<p><strong>\u0633\u0645\u0643 \u0627\u0644\u0633\u0644\u0645\u0648\u0646 Salmon<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0647\u0648 \u0623\u062d\u062f \u0623\u0643\u062b\u0631 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0643\u0648\u0643\u0628.<\/li><li>\u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0628\u0631\u0648\u062a\u064a\u0646 \u0639\u0627\u0644\u064a \u0627\u0644\u062c\u0648\u062f\u0629 \u0648\u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0643\u0645\u064a\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u0648\u0627\u0644\u0633\u064a\u0644\u064a\u0646\u064a\u0648\u0645 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0628.<\/li><li>\u062a\u0634\u064a\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0646\u0627\u0648\u0644\u0648\u0646 \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0645\u062b\u0644 \u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0644\u062f\u064a\u0647\u0645 \u0645\u062e\u0627\u0637\u0631 \u0623\u0642\u0644 \u0644\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0645\u062b\u0644 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u062e\u0631\u0641 \u0648\u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628.<\/li><li>\u0645\u062d\u062a\u0648\u0649 \u0623\u0648\u0645\u064a\u063a\u0627 3:2150 \u0645\u062c\u0645 \u0645\u0646 \u0648\u0643\u0627\u0644\u0629 \u062d\u0645\u0627\u064a\u0629 \u0627\u0644\u0628\u064a\u0626\u0629 \u0648 DHA (\u0645\u062c\u062a\u0645\u0639\u0629) \u0641\u064a 3.5 \u0623\u0648\u0642\u064a\u0629 (100 \u062c\u0631\u0627\u0645).<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" width=\"800\" height=\"404\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/Omega-3-Feature-1.jpeg\" alt=\"\u0645\u0635\u0627\u062f\u0631 omega 4\" class=\"wp-image-11915\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/Omega-3-Feature-1.jpeg 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/Omega-3-Feature-1-300x152.jpeg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/Omega-3-Feature-1-768x388.jpeg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<h3>\u0623\u0637\u0639\u0645\u0629 \u063a\u0646\u064a\u0629 \u0628\u0623\u0648\u0645\u064a\u063a\u0627 3<\/h3>\n\n\n\n<p><strong>\u0627\u0644\u0633\u0631\u062f\u064a\u0646 Sardines<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0644\u0633\u0631\u062f\u064a\u0646 \u0647\u0648 \u0633\u0645\u0643 \u0632\u064a\u062a\u064a \u0635\u063a\u064a\u0631 \u062c\u062f\u064b\u0627 \u064a\u062a\u0645 \u062a\u0646\u0627\u0648\u0644\u0647 \u0639\u0627\u062f\u0629 \u0643\u0645\u0642\u0628\u0644\u0627\u062a \u0623\u0648 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629.<\/li><li>\u0625\u0646\u0647\u0627 \u0645\u063a\u0630\u064a\u0629 \u0644\u0644\u063a\u0627\u064a\u0629\u060c \u062e\u0627\u0635\u0629 \u0639\u0646\u062f \u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0643\u0627\u0645\u0644\u0629.<\/li><li>\u062a\u062d\u062a\u0648\u064a \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u0639\u0644\u0649 \u0643\u0644 \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\u0643.<\/li><li>\u062a\u0648\u0641\u0631 \u062d\u0635\u0629 3.5 \u0623\u0648\u0646\u0635\u0629 (100 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u0633\u0631\u062f\u064a\u0646 \u0627\u0644\u0645\u0635\u0641\u0649 \u0623\u0643\u062b\u0631 \u0645\u0646 370\u066a \u0645\u0646 DV \u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 12\u060c<br>&nbsp;\u0648 24\u066a \u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f\u060c \u0648 96\u066a \u0644\u0644\u0633\u064a\u0644\u064a\u0646\u064a\u0648\u0645.<\/li><li>\u0645\u062d\u062a\u0648\u0649 \u0623\u0648\u0645\u064a\u063a\u0627 3:1463 \u0645\u062c\u0645 \u0645\u0646 \u0648\u0643\u0627\u0644\u0629 \u062d\u0645\u0627\u064a\u0629 \u0627\u0644\u0628\u064a\u0626\u0629 \u0648 DHA (\u0645\u062c\u062a\u0645\u0639\u0629) \u0644\u0643\u0644 \u0643\u0648\u0628 (149 \u062c\u0631\u0627\u0645\u064b\u0627) <br>\u0645\u0646 \u0627\u0644\u0633\u0631\u062f\u064a\u0646 \u0627\u0644\u0623\u0637\u0644\u0633\u064a \u0627\u0644\u0645\u0639\u0644\u0628\u060c \u0623\u0648 982 \u0645\u062c\u0645 \u0644\u0643\u0644 3.5 \u0623\u0648\u0642\u064a\u0629 (100 \u062c\u0631\u0627\u0645).<\/li><\/ul>\n\n\n\n<p><strong>\u0627\u0644\u0623\u0646\u0634\u0648\u062c\u0629 Anchovies<\/strong><\/p>\n\n\n\n<ul><li>\u0647\u064a \u0623\u0633\u0645\u0627\u0643 \u0632\u064a\u062a\u064a\u0629 \u0635\u063a\u064a\u0631\u0629 \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u062a\u0645 \u0634\u0631\u0627\u0624\u0647\u0627 \u0645\u062c\u0641\u0641\u0629 \u0623\u0648 \u0645\u0639\u0644\u0628\u0629.<\/li><li>\u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u062a\u0645 \u062a\u0646\u0627\u0648\u0644 \u0623\u062c\u0632\u0627\u0621 \u0635\u063a\u064a\u0631\u0629 \u062c\u062f\u064b\u0627 \u0645\u0646 \u0627\u0644\u0623\u0646\u0634\u0648\u062c\u0629\u060c \u0641\u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u062a\u0645 \u0644\u0641\u0647\u0627 \u062d\u0648\u0644 \u0646\u0628\u0627\u062a \u0627\u0644\u0643\u0628\u0631<br> \u0623\u0648 \u062d\u0634\u0648\u0647\u0627 \u0641\u064a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0623\u0648 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 \u0643\u0628\u064a\u062a\u0632\u0627 \u0623\u0648 \u0643\u0625\u0636\u0627\u0641\u0627\u062a \u0644\u0644\u0633\u0644\u0637\u0629.<\/li><\/ul>\n\n\n\n<ul><li>\u062a\u0639\u062f \u0627\u0644\u0623\u0646\u0634\u0648\u062c\u0629 \u0645\u0635\u062f\u0631 \u0643\u0628\u064a\u0631 \u0644\u0644\u0646\u064a\u0627\u0633\u064a\u0646 \u0648\u0627\u0644\u0633\u064a\u0644\u064a\u0646\u064a\u0648\u0645\u060c \u0648\u0645\u0635\u062f\u0631 \u0645\u062b\u0627\u0644\u064a \u0644\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645.<\/li><li>\u0645\u062d\u062a\u0648\u0649 \u0623\u0648\u0645\u064a\u063a\u0627 3:411 \u0645\u062c\u0645 \u0645\u0646 \u0648\u0643\u0627\u0644\u0629 \u062d\u0645\u0627\u064a\u0629 \u0627\u0644\u0628\u064a\u0626\u0629 \u0648 DHA (\u0645\u062c\u062a\u0645\u0639\u0629) \u0644\u0643\u0644 5 \u0623\u0646\u0634\u0648\u062c\u0629 (20 \u062c\u0631\u0627\u0645\u064b\u0627)\u060c<br>&nbsp;\u0623\u0648 2053 \u0645\u062c\u0645 \u0644\u0643\u0644 3.5 \u0623\u0648\u0642\u064a\u0629 (100 \u062c\u0631\u0627\u0645).<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"900\" height=\"500\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/banner-2021-05-05T190647.563.jpg\" alt=\"omega 3 sources\" class=\"wp-image-11916\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/banner-2021-05-05T190647.563.jpg 900w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/banner-2021-05-05T190647.563-300x167.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/banner-2021-05-05T190647.563-768x427.jpg 768w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><\/figure><\/div>\n\n\n\n<h4>Omega-3 foods<\/h4>\n\n\n\n<p><strong>\u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627 Chia seeds<\/strong><\/p>\n\n\n\n<ul><li>\u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627 \u0645\u063a\u0630\u064a\u0629 \u0628\u0634\u0643\u0644 \u0644\u0627 \u064a\u0635\u062f\u0642\u060c \u0644\u0643\u0648\u0646\u0647\u0627 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0645\u0646\u063a\u0646\u064a\u0632 \u0648\u0627\u0644\u0633\u064a\u0644\u064a\u0646\u064a\u0648\u0645 \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645<br> \u0648\u0639\u062f\u062f \u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649.<\/li><li>\u062a\u062d\u062a\u0648\u064a \u0627\u0644\u062d\u0635\u0629 \u0627\u0644\u0642\u064a\u0627\u0633\u064a\u0629 1 \u0623\u0648\u0646\u0635\u0629 (28 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627 \u0639\u0644\u0649 5 \u062c\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c<br> \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u062b\u0645\u0627\u0646\u064a\u0629.<\/li><li>\u0645\u062d\u062a\u0648\u0649 \u0623\u0648\u0645\u064a\u063a\u0627 3:5050 \u0645\u062c\u0645 \u0645\u0646 ALA \u0644\u0644\u0623\u0648\u0642\u064a\u0629 (28 \u062c\u0631\u0627\u0645)<\/li><\/ul>\n\n\n\n<p><strong>\u0627\u0644\u062c\u0648\u0632<\/strong><\/p>\n\n\n\n<ul><li>\u064a\u0639\u062f \u0627\u0644\u062c\u0648\u0632 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u063a\u0630\u064a\u0629 \u0644\u0644\u063a\u0627\u064a\u0629 \u0648\u0627\u0644\u0645\u062d\u0645\u0644\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641. \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u0645\u064a\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0646\u062d\u0627\u0633 \u0648\u0627\u0644\u0645\u0646\u063a\u0646\u064a\u0632 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0647\u0640\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0645\u0631\u0643\u0628\u0627\u062a \u0646\u0628\u0627\u062a\u064a\u0629 \u0645\u0647\u0645\u0629.<\/li><li>\u062a\u0623\u0643\u062f \u0645\u0646 \u0639\u062f\u0645 \u0625\u0632\u0627\u0644\u0629 \u0627\u0644\u062c\u0644\u062f\u060c \u0644\u0623\u0646\u0647 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u0639\u0638\u0645 \u0645\u0636\u0627\u062f\u0627\u062a \u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u0641\u064a\u0646\u0648\u0644 \u0630\u0627\u062a \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u0647\u0627\u0645\u0629.<\/li><li>\u0645\u062d\u062a\u0648\u0649 \u0623\u0648\u0645\u064a\u063a\u0627 3:2570 \u0645\u062c\u0645 \u0645\u0646 ALA \u0644\u0644\u0623\u0648\u0646\u0635\u0629 (28 \u062c\u0631\u0627\u0645\u064b\u0627)\u060c \u0623\u0648 \u062d\u0648\u0627\u0644\u064a 14 \u0646\u0635\u0641\u064b\u0627 \u0645\u0646 \u0627\u0644\u062c\u0648\u0632<\/li><\/ul>\n\n\n\n<p><strong>\u0641\u0648\u0644 \u0627\u0644\u0635\u0648\u064a\u0627 Soybeans<\/strong><\/p>\n\n\n\n<ul><li>\u0641\u0648\u0644 \u0627\u0644\u0635\u0648\u064a\u0627 \u0645\u0635\u062f\u0631 \u062c\u064a\u062f \u0644\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0646\u0628\u0627\u062a\u064a.<\/li><li>\u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u0645\u0635\u062f\u0631 \u062c\u064a\u062f \u0644\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0631\u064a\u0628\u0648\u0641\u0644\u0627\u0641\u064a\u0646 \u0648\u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0643 \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645.<\/li><li>\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0641\u0625\u0646 \u0641\u0648\u0644 \u0627\u0644\u0635\u0648\u064a\u0627 \u064a\u062d\u062a\u0648\u064a \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u062c\u062f\u064b\u0627 \u0645\u0646 \u0623\u062d\u0645\u0627\u0636 \u0623\u0648\u0645\u064a\u063a\u0627 6 \u0627\u0644\u062f\u0647\u0646\u064a\u0629\u060c<br>\u0644\u0630\u0627 \u064a\u0646\u0635\u062d \u0628\u062a\u0646\u0627\u0648\u0644\u0647 \u0628\u0643\u0645\u064a\u0627\u062a \u0642\u0644\u064a\u0644\u0629\u060c \u0641\u0642\u062f \u0627\u0643\u062a\u0634\u0641 \u0627\u0644\u0628\u0627\u062d\u062b\u0648\u0646 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0623\u0648\u0645\u064a\u063a\u0627 6 \u0642\u062f \u064a\u0633\u0628\u0628 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628.<\/li><li>\u0645\u062d\u062a\u0648\u0649 \u0623\u0648\u0645\u064a\u063a\u0627 3:670 \u0645\u062c\u0645 \u0645\u0646 ALA \u0641\u064a 1\/2 \u0643\u0648\u0628 (47 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0641\u0648\u0644 \u0627\u0644\u0635\u0648\u064a\u0627 \u0627\u0644\u0645\u062d\u0645\u0635 \u0627\u0644\u062c\u0627\u0641\u060c<br>\u0623\u0648 1440 \u0645\u062c\u0645 \u0644\u0643\u0644 3.5 \u0623\u0648\u0642\u064a\u0629 (100 \u062c\u0631\u0627\u0645).<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u062a\u062d\u062a\u0648\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0639\u0644\u0649 \u0623\u062d\u0645\u0627\u0636 omega 3 \u0627\u0644\u062f\u0647\u0646\u064a\u0629\u060c \u0648\u0642\u062f \u064a\u0633\u0627\u0639\u062f\u0643 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u063a\u0646\u064a \u0628\u0628\u0639\u0636 \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0648\u0627\u0644\u0628\u0630\u0648\u0631 \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0623\u0648\u0645\u064a\u063a\u0627 3\u060c \u0641\u0642\u062f \u0623\u0648\u0635\u062a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0646\u0638\u0645\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629 \u0628\u0623\u0646 \u064a\u0633\u062a\u0647\u0644\u0643 \u0627\u0644\u0628\u0627\u0644\u063a\u0648\u0646 \u0627\u0644\u0623\u0635\u062d\u0627\u0621 \u0645\u0627 \u0644\u0627 \u064a\u0642\u0644 \u0639\u0646 250-500 \u0645\u0644\u063a \u0645\u0646 \u062d\u0645\u0636 \u0627\u0644\u0625\u064a\u0643\u0648\u0633\u0627\u0628\u0646\u062a\u0627\u064a\u0646\u0648\u064a\u0643 (EPA) \u0648\u062d\u0645\u0636 \u0627\u0644\u062f\u0648\u0643\u0648\u0633\u0627\u0647\u064a\u0643\u0633\u0627\u0646\u0648\u064a\u0643 (DHA) \u064a\u0648\u0645\u064a\u064b\u0627\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0648\u0635\u0648\u0644 \u0644\u0647\u0627 \u0639\u0646 \u0637\u0631\u064a\u0642 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