{"id":1363,"date":"2019-09-16T21:02:44","date_gmt":"2019-09-16T19:02:44","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=1363"},"modified":"2022-06-05T12:28:42","modified_gmt":"2022-06-05T10:28:42","slug":"%d9%81%d9%8a%d8%aa%d8%a7%d9%85%d9%8a%d9%86-%d8%af","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d9%81%d9%8a%d8%aa%d8%a7%d9%85%d9%8a%d9%86-%d8%af\/","title":{"rendered":"\u0641\u0648\u0627\u0626\u062f \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u0644\u0644\u062c\u0633\u0645 \u0648\u062c\u0631\u0639\u062a\u0647 \u0648\u0623\u0639\u0631\u0627\u0636 \u0646\u0642\u0635\u0647"},"content":{"rendered":"

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\n1- \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0627\u0644\u0623\u0633\u0646\u0627\u0646.<\/strong>
\n2- \u062f\u0639\u0645 \u0635\u062d\u0629 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u064a \u0648\u0627\u0644\u062f\u0645\u0627\u063a \u0648\u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a.<\/strong>
\n3- \u062a\u0646\u0638\u064a\u0645 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646 \u0648\u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0625\u062f\u0627\u0631\u0629 \u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a.<\/strong>
\n4- \u062f\u0639\u0645 \u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0631\u0626\u0629 \u0648\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629.<\/strong><\/p><\/blockquote>\n

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\u0641\u0648\u0627\u0626\u062f \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f<\/h2>\n

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\"vitaminD\"<\/p>\n

1- \u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645<\/h4>\n

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\n\u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0647\u0648 \u0623\u0643\u062b\u0631 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0639\u0638\u0627\u0645 \u0634\u064a\u0648\u0639\u064b\u0627 \u0628\u064a\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0628\u0639\u062f \u0627\u0646\u0642\u0637\u0627\u0639 \u0627\u0644\u0637\u0645\u062b \u0648\u0627\u0644\u0631\u062c\u0627\u0644 \u0627\u0644\u0623\u0643\u0628\u0631 \u0633\u0646\u0627\u064b.<\/p>\n

2- \u0627\u0646\u062e\u0641\u0627\u0636 \u062e\u0637\u0631 \u0627\u0644\u0627\u0646\u0641\u0644\u0648\u0646\u0632\u0627<\/h4>\n

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\n\u063a\u064a\u0631 \u0627\u0644\u0643\u0627\u0641\u064a\u0629 \u0645\u0645\u0643\u0646 \u062a\u0623\u062b\u0631 \u0633\u0644\u0628\u064b\u0627 \u0639\u0644\u0649 \u0625\u0641\u0631\u0627\u0632 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646 \u0648\u062a\u062d\u0645\u0644 \u0627\u0644\u062c\u0644\u0648\u0643\u0648\u0632.<\/p>\n

\u0641\u064a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a\u060c \u0643\u0627\u0646 \u0627\u0644\u0631\u0636\u0639 \u0627\u0644\u0630\u064a\u0646 \u062a\u0644\u0642\u0648\u0627 2000 \u0648\u062d\u062f\u0629 \u062f\u0648\u0644\u064a\u0629 \u064a\u0648\u0645\u064a\u064b\u0627 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u0623\u0642\u0644 \u0639\u0631\u0636\u0629 \u0628\u0646\u0633\u0628\u0629 88 % \u0644\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0639 \u0627\u0644\u0623\u0648\u0644 \u0628\u062d\u0644\u0648\u0644 \u0633\u0646 32.<\/p>\n

4- \u0627\u0644\u0631\u0636\u0639 \u0627\u0644\u0623\u0635\u062d\u0627\u0621<\/h4>\n

\u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0627\u0644\u0630\u064a\u0646 \u0643\u0627\u0646\u0648\u0627 \u064a\u0639\u0627\u0646\u0648\u0627 \u0645\u0646 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u060c \u0648\u0627\u0644\u0630\u064a\u0646 \u062a\u0644\u0642\u0648\u0627 2000 \u0648\u062d\u062f\u0629 \u062f\u0648\u0644\u064a\u0629 (IU) \u064a\u0648\u0645\u064a\u064b\u0627\u060c \u0644\u0627\u062d\u0638\u0648\u0627 \u0627\u0646\u062e\u0641\u0627\u0636 \u0634\u062f\u064a\u062f \u0641\u064a \u062a\u0635\u0644\u0628 \u062c\u062f\u0627\u0631 \u0627\u0644\u0634\u0631\u0627\u064a\u064a\u0646 \u0628\u0639\u062f 16 \u0623\u0633\u0628\u0648\u0639\u0627\u060c \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0627\u0644\u0630\u064a\u0646 \u062a\u0644\u0642\u0648\u0627 400 \u0648\u062d\u062f\u0629 \u062f\u0648\u0644\u064a\u0629 \u0641\u0642\u0637 \u0641\u064a \u0627\u0644\u064a\u0648\u0645.<\/p>\n

\u0627\u0631\u062a\u0628\u0637\u062a \u062d\u0627\u0644\u0629 \u0627\u0646\u062e\u0641\u0627\u0636 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u0628\u0632\u064a\u0627\u062f\u0629 \u0645\u062e\u0627\u0637\u0631 \u0648\u0634\u062f\u0629 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0637\u0641\u0648\u0644\u0629 \u0648\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u062d\u0633\u0627\u0633\u064a\u0629\u060c \u0628\u0645\u0627 \u0641\u064a\u0647\u0627 \u0627\u0644\u0631\u0628\u0648 \u0648\u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u062c\u0644\u062f \u0648\u0627\u0644\u0623\u0643\u0632\u064a\u0645\u0627.<\/p>\n

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

\"\u0645\u0643\u0645\u0644\u0627\u062a<\/a><\/p>\n

5- \u062d\u0645\u0644 \u0635\u062d\u064a<\/h4>\n

\u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u062d\u0648\u0627\u0645\u0644 \u0627\u0644\u0644\u0627\u0626\u064a \u064a\u0639\u0627\u0646\u064a\u0646 \u0645\u0646 \u0646\u0642\u0635 \u0641\u064a \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u0623\u0643\u062a\u0631 \u0639\u0631\u0636\u0629 \u0644\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u062a\u0633\u0645\u0645 \u0627\u0644\u062d\u0645\u0644\u060c \u0648\u064a\u062d\u062a\u0627\u062c\u0648\u0627 \u0644\u0639\u0645\u0644\u064a\u0629 \u0642\u064a\u0635\u0631\u064a\u0629. \u064a\u0631\u062a\u0628\u0637 \u0633\u0648\u0621 \u062d\u0627\u0644\u0629 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u0628\u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a \u0627\u0644\u062d\u0645\u0644\u064a\u060c \u0648\u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0645\u0647\u0628\u0644 \u0627\u0644\u062c\u0631\u062b\u0648\u0645\u064a \u0639\u0646\u062f \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u062d\u0648\u0627\u0645\u0644. \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u064a\u0636\u0627 \u0645\u0644\u0627\u062d\u0638\u0629 \u0623\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0641\u064a\u062a\u0627\u0645\u064a\u0646 D \u0627\u0644\u0645\u0631\u062a\u0641\u0639\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0645\u0644 \u0627\u0631\u062a\u0628\u0637\u062a \u0628\u0632\u064a\u0627\u062f\u0629 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u063a\u0630\u0627\u0621 \u0644\u062f\u0649 \u0627\u0644\u0637\u0641\u0644 \u062e\u0644\u0627\u0644 \u0623\u0648\u0644 \u0639\u0627\u0645\u064a\u0646 \u0645\u0646 \u0627\u0644\u0639\u0645\u0631.<\/p>\n

6- \u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0633\u0631\u0637\u0627\u0646<\/h4>\n

\u0645\u0646 \u0641\u0648\u0627\u0626\u062f \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u062a\u0646\u0638\u064a\u0645 \u0646\u0645\u0648 \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0648\u0644\u0644\u062a\u0648\u0627\u0635\u0644 \u0645\u0646 \u062e\u0644\u064a\u0629 \u0644\u0623\u062e\u0631\u0649. \u0623\u0634\u0627\u0631\u062a \u0628\u0639\u0636 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u062a\u0631\u064a\u0648\u0644 (\u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0646\u0634\u0637 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a \u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f) \u0645\u0645\u0643\u0646 \u064a\u0642\u0644\u0644 \u0645\u0646 \u062a\u0637\u0648\u0631 \u0627\u0644\u0633\u0631\u0637\u0627\u0646 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0625\u0628\u0637\u0627\u0621 \u0646\u0645\u0648 \u0648\u062a\u0637\u0648\u0631 \u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0627\u0644\u062c\u062f\u064a\u062f\u0629 \u0641\u064a \u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0633\u0631\u0637\u0627\u0646\u064a\u0629\u060c \u0648\u0632\u064a\u0627\u062f\u0629 \u0645\u0648\u062a \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u0633\u0631\u0637\u0627\u0646\u064a\u0629\u060c \u0648\u0627\u0644\u062d\u062f \u0645\u0646 \u062a\u0643\u0627\u062b\u0631 \u0627\u0644\u062e\u0644\u0627\u064a\u0627.<\/p>\n

\u064a\u0624\u062b\u0631 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 D \u0639\u0644\u0649 \u0623\u0643\u062a\u0631 \u0645\u0646 200 \u0645\u0646 \u0627\u0644\u062c\u064a\u0646\u0627\u062a \u0627\u0644\u0628\u0634\u0631\u064a\u0629\u060c \u0648\u0627\u0644\u0630\u064a \u0645\u0646 \u0627\u0644\u0645\u0645\u0643\u0646 \u0623\u0645 \u062a\u0636\u0639\u0641 \u0639\u0646\u062f\u0645\u0627 \u0644\u0627 \u064a\u062a\u0648\u0627\u062c\u062f \u0628\u0627\u0644\u0643\u0645\u064a\u0629 \u0627\u0644\u0643\u0627\u0641\u064a\u0629. \u0627\u0631\u062a\u0628\u0637 \u0646\u0642\u0635 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 D \u0628\u0632\u064a\u0627\u062f\u0629 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\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\u060c \u0648\u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645\u060c \u0648\u062a\u0635\u0644\u0628 \u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0645\u062a\u0639\u062f\u062f\u060c \u0648\u0645\u0631\u0636 \u0627\u0644\u062a\u0648\u062d\u062f\u060c \u0648\u0645\u0631\u0636 \u0627\u0644\u0632\u0647\u0627\u064a\u0645\u0631\u060c \u0648\u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0627\u0644\u0631\u0648\u0645\u0627\u062a\u0648\u064a\u062f\u064a\u060c \u0648\u0634\u062f\u0629 \u0627\u0644\u0631\u0628\u0648\u060c \u0648\u0623\u0646\u0641\u0644\u0648\u0646\u0632\u0627 \u0627\u0644\u062e\u0646\u0627\u0632\u064a\u0631\u060c \u0625\u0644\u0627 \u0623\u0646 \u0647\u0646\u0627\u0643 \u062d\u0627\u062c\u0629 \u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0645\u0648\u062b\u0648\u0642\u0629 \u0642\u0628\u0644 \u0625\u0645\u0643\u0627\u0646\u064a\u0629 \u0625\u062b\u0628\u0627\u062a \u0647\u0630\u0647 \u0627\u0644\u0627\u0631\u062a\u0628\u0627\u0637\u0627\u062a.<\/p>\n

\"\u0641\u064a\u062a\u0627\u0645\u064a\u0646<\/p>\n

\u0627\u0644\u062c\u0631\u0639\u0629 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627<\/h3>\n

\u0643\u0645\u064a\u0629 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0627\u062c\u0647\u0627 \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0639\u0645\u0631\u0643. \u0645\u0645\u0643\u0646 \u0646\u0642\u064a\u0633 \u062a\u0646\u0627\u0648\u0644 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u0628\u0637\u0631\u064a\u0642\u062a\u064a\u0646:
\n– \u0628\u0627\u0644\u0645\u064a\u0643\u0631\u0648\u062c\u0631\u0627\u0645 (\u0645\u064a\u0643\u0631\u0648\u062c\u0631\u0627\u0645).
\n– \u0648\u0627\u0644\u0648\u062d\u062f\u0627\u062a \u0627\u0644\u062f\u0648\u0644\u064a\u0629 (IU).
\n\u0645\u064a\u0643\u0631\u0648\u062c\u0631\u0627\u0645 \u0648\u0627\u062d\u062f \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062f) \u064a\u0633\u0627\u0648\u064a 40 \u0648\u062d\u062f\u0629 \u062f\u0648\u0644\u064a\u0629 \u0645\u0646\u0647. \u062a\u0645 \u062a\u062d\u062f\u064a\u062b \u0627\u0644\u062c\u0631\u0639\u0629 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 D
\n\u0637\u0648\u0627\u0644 \u0627\u0644\u062d\u064a\u0627\u0629 \u0645\u0646 \u0642\u0628\u0644 \u0645\u0639\u0627\u0647\u062f \u0627\u0644\u0637\u0628 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u0629 (IOM) \u0641\u064a \u0639\u0627\u0645 2010 \u0648\u064a\u062a\u0645 \u062a\u0639\u064a\u064a\u0646\u0647\u0627 \u062d\u0627\u0644\u064a\u064b\u0627 \u0639\u0644\u0649:
\n– \u0627\u0644\u0631\u0636\u0639 0-12 \u0634\u0647\u0631\u0627 – 400 \u0648\u062d\u062f\u0629 \u062f\u0648\u0644\u064a\u0629 (10 \u0645\u064a\u0643\u0631\u0648\u062c\u0631\u0627\u0645).
\n– \u0627\u0644\u0623\u0637\u0641\u0627\u0644 1-18 \u0633\u0646\u0629 – 600 \u0648\u062d\u062f\u0629 \u062f\u0648\u0644\u064a\u0629 (15 \u0645\u064a\u0643\u0631\u0648\u062c\u0631\u0627\u0645).
\n– \u0627\u0644\u0628\u0627\u0644\u063a\u0648\u0646 \u062d\u062a\u0649 \u0639\u0645\u0631 70 \u0625\u0644\u0649 600 \u0648\u062d\u062f\u0629 \u062f\u0648\u0644\u064a\u0629 (15 \u0645\u064a\u0643\u0631\u0648\u062c\u0631\u0627\u0645).
\n– \u0627\u0644\u0628\u0627\u0644\u063a\u0648\u0646 \u0623\u0643\u062b\u0631 \u0645\u0646 70 – 800 \u0648\u062d\u062f\u0629 \u062f\u0648\u0644\u064a\u0629 (20 \u0645\u064a\u0643\u0631\u0648\u062c\u0631\u0627\u0645).
\n– \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u062d\u0648\u0627\u0645\u0644 \u0623\u0648 \u0627\u0644\u0645\u0631\u0636\u0639\u0627\u062a – 600 \u0648\u062d\u062f\u0629 \u062f\u0648\u0644\u064a\u0629 (15 \u0645\u064a\u0643\u0631\u0648\u062c\u0631\u0627\u0645).<\/p>\n

\u0646\u0642\u0635 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f<\/h3>\n

\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0627\u0644\u062c\u0633\u0645 \u0645\u0645\u0643\u0646 \u064a\u062e\u0644\u0642 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 D\u060c \u0647\u0646\u0627\u0643 \u0623\u0633\u0628\u0627\u0628 \u0643\u062b\u064a\u0631\u0629 \u0645\u0645\u0643\u0646 \u062a\u0633\u0628\u0628 \u0646\u0642\u0635\u0647. \u0645\u062b\u0644\u0627\u060c \u064a\u0642\u0644\u0644 \u0644\u0648\u0646 \u0627\u0644\u0628\u0634\u0631\u0629 \u0627\u0644\u062f\u0627\u0643\u0646\u060c \u0648\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0648\u0627\u0642\u064a \u0627\u0644\u0634\u0645\u0633\u060c \u0645\u0646 \u0642\u062f\u0631\u0629 \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0623\u0634\u0639\u0629 \u0641\u0648\u0642 \u0627\u0644\u0628\u0646\u0641\u0633\u062c\u064a\u0629 \u0628\u0640 (UVB) \u0645\u0646 \u0623\u0634\u0639\u0629 \u0627\u0644\u0634\u0645\u0633 \u0627\u0644\u0644\u0627\u0632\u0645\u0629 \u0644\u0625\u0646\u062a\u0627\u062c \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f. \u0627\u0644\u0648\u0627\u0642\u064a \u0645\u0646 \u0627\u0644\u0634\u0645\u0633 \u0645\u0639 \u0639\u0627\u0645\u0644 \u0627\u0644\u062d\u0645\u0627\u064a\u0629 (SPF) 30 \u0645\u0645\u0643\u0646 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0642\u062f\u0631\u0629 \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u062a\u0635\u0646\u064a\u0639 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628\u0646\u0633\u0628\u0629 95%.<\/p>\n

\u0644\u0628\u062f\u0621 \u0625\u0646\u062a\u0627\u062c\u0647\u060c \u0644\u0627\u0632\u0645 \u0627\u0644\u062c\u0644\u062f \u064a\u062a\u0639\u0631\u0636 \u0645\u0628\u0627\u0634\u0631\u0629 \u0644\u0623\u0634\u0639\u0629 \u0627\u0644\u0634\u0645\u0633. \u0627\u0644\u0646\u0627\u0633 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u064a\u0634\u0648\u0646 \u0641\u064a \u0645\u0646\u0627\u0637\u0642 \u062e\u0637\u0648\u0637 \u0627\u0644\u0639\u0631\u0636
\n\u0627\u0644\u0634\u0645\u0627\u0644\u064a\u0629 \u0623\u0648 \u0627\u0644\u0645\u0646\u0627\u0637\u0642 \u0634\u062f\u064a\u062f\u0629 \u0627\u0644\u062a\u0644\u0648\u062b\u060c \u064a\u0636\u0637\u0631\u0648\u0627 \u0644\u0644\u0639\u0645\u0644 \u0641\u064a \u0627\u0644\u0644\u064a\u0644\u060c \u0648\u0627\u0644\u0628\u0642\u0627\u0621 \u0641\u064a \u0645\u0646\u0627\u0632\u0644\u0647\u0645 \u062e\u0644\u0627\u0644 \u0627\u0644\u0646\u0647\u0627\u0631\u060c \u064a\u062d\u062a\u0627\u062c\u0648\u0627 \u0644\u062a\u0646\u0627\u0648\u0644
\n\u0643\u0645\u064a\u0629 \u0625\u0636\u0627\u0641\u064a\u0629 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 D \u0645\u0646 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0637\u0639\u0627\u0645 \u0643\u0644\u0645\u0627 \u0623\u0645\u0643\u0646.<\/p>\n

\u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0631\u0636\u0639 \u0627\u0644\u0630\u064a\u0646 \u064a\u0631\u0636\u0639\u0648\u0627 \u0631\u0636\u0627\u0639\u0629 \u0637\u0628\u064a\u0639\u064a\u0629 \u062d\u0635\u0631\u064a\u064b\u0627 \u0625\u0644\u0649 \u0645\u0643\u0645\u0651\u0644 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 D\u060c \u062e\u0627\u0635\u0629\u064b \u0625\u0630\u0627 \u0643\u0627\u0646\u0648\u0627 \u0630\u0648\u0648 \u0628\u0634\u0631\u0629 \u062f\u0627\u0643\u0646\u0629 \u0623\u0648 \u0644\u062f\u064a\u0647\u0645 \u0623\u0642\u0644 \u0642\u062f\u0631 \u0645\u0646 \u0627\u0644\u062a\u0639\u0631\u0636 \u0644\u0644\u0634\u0645\u0633. \u062a\u0648\u0635\u064a \u0627\u0644\u0623\u0643\u0627\u062f\u064a\u0645\u064a\u0629 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u0629 \u0644\u0637\u0628 \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0623\u0646 \u064a\u062d\u0635\u0644 \u0643\u0644 \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0627\u0644\u0630\u064a\u0646 \u064a\u0631\u0636\u0639\u0648\u0646 \u0645\u0646 \u0627\u0644\u062b\u062f\u064a \u0639\u0644\u0649 400 \u0648\u062d\u062f\u0629 \u062f\u0648\u0644\u064a\u0629 \u064a\u0648\u0645\u064a\u064b\u0627 \u0645\u0646 \u0645\u0643\u0645\u0644 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u0641\u0645\u061b \u0642\u0637\u0631\u0627\u062a \u0645\u0635\u0646\u0648\u0639\u0629 \u062e\u0635\u064a\u0635\u0627 \u0644\u0644\u0623\u0637\u0641\u0627\u0644 \u0627\u0644\u0631\u0636\u0639 \u0627\u0644\u0645\u062a\u0627\u062d\u0629.<\/p>\n

\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646\u0647 \u0645\u0645\u0643\u0646 \u062a\u0646\u0627\u0648\u0644 \u0645\u0643\u0645\u0644\u0627\u062a \u0641\u064a\u062a\u0627\u0645\u064a\u0646 D \u060c \u0641\u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u064a \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0623\u0648 \u0645\u0639\u062f\u0646 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0643\u0644\u0645\u0627 \u0623\u0645\u0643\u0646.<\/p>\n

\"\u0623\u0639\u0631\u0627\u0636<\/p>\n

\u0623\u0639\u0631\u0627\u0636 \u0646\u0642\u0635 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f<\/a><\/h3>\n

1- \u0625\u0639\u064a\u0627\u0621.<\/strong>
\n2- \u0623\u0644\u0645 \u0641\u064a \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0627\u0644\u0636\u0647\u0631.<\/strong>
\n3- \u0627\u0643\u062a\u0626\u0627\u0628.<\/strong>
\n4- \u0636\u0639\u0641 \u0627\u0644\u062a\u0626\u0627\u0645 \u0627\u0644\u062c\u0631\u0648\u062d.<\/strong>
\n5- \u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631.<\/strong>
\n6- \u0623\u0644\u0645 \u0639\u0636\u0644\u064a.<\/strong><\/p>\n

\u0625\u0630\u0627 \u0627\u0633\u062a\u0645\u0631 \u0646\u0642\u0635 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u0644\u0641\u062a\u0631\u0627\u062a \u0637\u0648\u064a\u0644\u0629 \u0645\u0646 \u0627\u0644\u0632\u0645\u0646\u060c \u0645\u0645\u0643\u0646 \u064a\u0624\u062f\u064a \u0644\u0640:
\n1- \u0628\u062f\u0627\u0646\u0629.
\n2- \u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a.
\n3- \u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645.
\n4- \u0643\u0622\u0628\u0629.
\n5- \u0645\u062a\u0644\u0627\u0632\u0645\u0629 \u0627\u0644\u062a\u0639\u0628 \u0627\u0644\u0645\u0632\u0645\u0646.
\n6- \u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645.
\n7- \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u062a\u0646\u0643\u0633\u064a\u0629 \u0627\u0644\u0639\u0635\u0628\u064a\u0629\u060c \u0632\u064a \u0645\u0631\u0636 \u0627\u0644\u0632\u0647\u0627\u064a\u0645\u0631.
\n8- \u0646\u0642\u0635\u0647 \u0623\u064a\u0636\u0627 \u064a\u0624\u062f\u064a \u0644\u062a\u0637\u0648\u0631 \u0628\u0639\u0636 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0633\u0631\u0637\u0627\u0646\u060c \u062e\u0627\u0635\u0629 \u0633\u0631\u0637\u0627\u0646 \u0627\u0644\u062b\u062f\u064a \u0648\u0627\u0644\u0628\u0631\u0648\u0633\u062a\u0627\u062a\u0627 \u0648\u0633\u0631\u0637\u0627\u0646 \u0627\u0644\u0642\u0648\u0644\u0648\u0646.<\/p>\n

\"\u0641\u064a\u062a\u0627\u0645\u064a\u0646<\/p>\n

\u0623\u0637\u0639\u0645\u0629 \u063a\u0646\u064a\u0629 \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f<\/a><\/h3>\n

\u0623\u0634\u0639\u0629 \u0627\u0644\u0634\u0645\u0633 \u0647\u064a \u0623\u0643\u062b\u0631 \u0645\u0635\u0627\u062f\u0631\u0647 \u0634\u064a\u0648\u0639\u064b\u0627 \u0648\u0623\u0643\u062b\u0631\u0647\u0627 \u0641\u0627\u0639\u0644\u064a\u0629. \u0623\u0645\u0627 \u0623\u063a\u0646\u0649 \u0645\u0635\u0627\u062f\u0631\u0647 \u0645\u0646 \u0627\u0644\u0637\u0639\u0627\u0645 \u0647\u064a \u0632\u064a\u062a \u0627\u0644\u0633\u0645\u0643 \u0648\u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0627\u0644\u062f\u0647\u0646\u064a\u0629.<\/p>\n

\u0647\u0630\u0647 \u0642\u0627\u0626\u0645\u0629 \u0628\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u062c\u064a\u062f\u0629 \u0645\u0646\u0647:
\n– \u0632\u064a\u062a \u0643\u0628\u062f \u0627\u0644\u0633\u0645\u0643\u060c \u0645\u0639\u0644\u0642\u0629 \u0643\u0628\u064a\u0631\u0629: 1360\u0648\u062d\u062f\u0629 \u062f\u0648\u0644\u064a\u0629
\n– \u0633\u0645\u0643 \u0627\u0644\u0631\u0646\u062c\u0629\u060c \u0637\u0627\u0632\u062c\u0629\u060c \u062e\u0627\u0645 \u060c 110 \u062c\u0631\u0627\u0645: 1056\u0648\u062d\u062f\u0629 \u062f\u0648\u0644\u064a\u0629
\n– \u0633\u0645\u0643 \u0623\u0628\u0648 \u0633\u064a\u0641\u060c \u0645\u0637\u0628\u0648\u062e \u060c 110 \u062c\u0631\u0627\u0645: 941 \u0648\u062d\u062f\u0629 \u062f\u0648\u0644\u064a\u0629
\n– \u0633\u0645\u0643 \u0627\u0644\u0633\u0644\u0645\u0648\u0646\u060c \u0627\u0644\u0645\u0637\u0628\u0648\u062e \u060c 110 \u062c\u0631\u0627\u0645: 596 \u0648\u062d\u062f\u0629 \u062f\u0648\u0644\u064a\u0629
\n– \u0627\u0644\u0633\u0631\u062f\u064a\u0646 \u0627\u0644\u0645\u0639\u0644\u0628\u060c 110 \u062c\u0631\u0627\u0645: 336 \u0648\u062d\u062f\u0629 \u062f\u0648\u0644\u064a\u0629
\n– \u062d\u0644\u064a\u0628 \u062e\u0627\u0644\u064a \u0627\u0644\u062f\u0633\u0645 \u0645\u062f\u0639\u0645\u060c \u0643\u0648\u0628 \u0648\u0627\u062d\u062f: 120 \u0648\u062d\u062f\u0629 \u062f\u0648\u0644\u064a\u0629
\n– \u0633\u0645\u0643 \u0627\u0644\u062a\u0648\u0646\u0629 \u0627\u0644\u0645\u0639\u0644\u0628\u0629 \u0641\u064a \u0627\u0644\u0645\u0627\u0621\u060c 85 \u062c\u0631\u0627\u0645: 68 \u0648\u062d\u062f\u0629 \u062f\u0648\u0644\u064a\u0629
\n– \u0628\u064a\u0636\u0629 \u062f\u062c\u0627\u062c \u0643\u0628\u064a\u0631\u0629 \u0627\u0644\u062d\u062c\u0645: 44 \u0648\u062d\u062f\u0629 \u062f\u0648\u0644\u064a\u0629<\/p>\n

\u0627\u0644\u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u0645\u062d\u062a\u0645\u0644\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0633\u062a\u0647\u0644\u0627\u0643\u00a0\u0641\u064a\u062a\u0627\u0645\u064a\u0646 D<\/h3>\n

\u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0639\u0644\u0649 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647 \u0647\u0648 4000 \u0648\u062d\u062f\u0629 \u062f\u0648\u0644\u064a\u0629 \u0641\u064a \u0627\u0644\u064a\u0648\u0645. \u0648\u0631\u063a\u0645 \u0630\u0644\u0643\u060c \u0623\u0634\u0627\u0631\u062a \u0627\u0644\u0645\u0639\u0627\u0647\u062f \u0627\u0644\u0648\u0637\u0646\u064a\u0629 \u0644\u0644\u0635\u062d\u0629 (NIH)
\n\u0625\u0644\u0649 \u0623\u0646 \u062a\u0633\u0645\u0645 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u063a\u064a\u0631 \u0645\u0631\u062c\u062d \u0641\u064a \u0627\u0644\u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u064a\u0648\u0645\u064a \u0627\u0644\u0630\u064a \u064a\u0642\u0644 \u0639\u0646 10000 \u0648\u062d\u062f\u0629 \u062f\u0648\u0644\u064a\u0629 \u0641\u064a \u0627\u0644\u064a\u0648\u0645.
\n\u0627\u0644\u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0645\u0641\u0631\u0637 \u0644\u0647 \u0645\u0645\u0643\u0646 \u064a\u0624\u062f\u064a \u0644\u0632\u064a\u0627\u062f\u0629 \u062a\u0643\u0644\u0633 \u0627\u0644\u0639\u0638\u0627\u0645\u060c \u0648\u062a\u0635\u0644\u0628 \u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629\u060c \u0648\u0627\u0644\u0643\u0644\u0649\u060c \u0648\u0627\u0644\u0631\u0626\u062a\u064a\u0646\u060c \u0648\u0627\u0644\u0642\u0644\u0628.<\/p>\n

\u0627\u0644\u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u0623\u0643\u062a\u0631 \u0634\u064a\u0648\u0639\u064b\u0627 \u0644\u0641\u0631\u0637 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u0647\u064a \u0627\u0644\u0635\u062f\u0627\u0639 \u0648\u0627\u0644\u063a\u062b\u064a\u0627\u0646\u060c \u0644\u0643\u0646 \u0645\u0645\u0643\u0646 \u064a\u0634\u0645\u0644 \u0623\u064a\u0636\u0627:
\n– \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0634\u0647\u064a\u0629.
\n– \u0648\u062c\u0641\u0627\u0641 \u0627\u0644\u0641\u0645.
\n– \u0648\u0627\u0644\u0637\u0639\u0645 \u0627\u0644\u0645\u0639\u062f\u0646\u064a.
\n– \u0648\u0627\u0644\u0642\u064a\u0621.
\n– \u0648\u0627\u0644\u0625\u0645\u0633\u0627\u0643.
\n– \u0648\u0627\u0644\u0625\u0633\u0647\u0627\u0644.<\/p>\n

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<\/p>\n

\u0627\u0644\u0645\u0635\u062f\u0631:\u00a0Medicalnewstoday<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"
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