{"id":2596,"date":"2020-08-05T13:00:24","date_gmt":"2020-08-05T11:00:24","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=2596"},"modified":"2021-02-23T09:21:17","modified_gmt":"2021-02-23T07:21:17","slug":"%d8%a3%d9%86%d9%88%d8%a7%d8%b9-%d8%a7%d9%84%d9%85%d9%83%d8%b3%d8%b1%d8%a7%d8%aa","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%86%d9%88%d8%a7%d8%b9-%d8%a7%d9%84%d9%85%d9%83%d8%b3%d8%b1%d8%a7%d8%aa\/","title":{"rendered":"4 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0644\u0635\u062d\u062a\u0643 \u0648\u0641\u0648\u0627\u0626\u062f \u0643\u0644 \u0645\u0646\u0647\u0627"},"content":{"rendered":"

\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0645\u0635\u062f\u0631 \u062c\u064a\u062f \u0644\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0648\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0641\u064a\u062f\u0629 \u0627\u0644\u0623\u062e\u0631\u0649. \u064a\u0642\u062f\u0645 \u0643\u0644 \u0646\u0648\u0639 \u0645\u0646 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0641\u0648\u0627\u0626\u062f \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062e\u062a\u0644\u0641\u0629. \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0645\u0646 \u0628\u064a\u0646 \u0623\u0641\u0636\u0644 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629. \u0648\u0641\u0642\u064b\u0627 \u0644\u062f\u0631\u0627\u0633\u0629 \u0645\u0631\u0627\u062c\u0639\u0629 \u0639\u0627\u0645 2017\u060c \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u063a\u0646\u064a \u0628\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0641\u064a \u0645\u0646\u0639 \u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u062e\u0637\u0631\u060c \u0645\u062b\u0644 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u060c \u0648\u0628\u0639\u0636 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0645\u0632\u0645\u0646\u0629.<\/p>\n

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

\u0646\u0632\u0651\u0644 \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<\/a>
\n \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.<\/a><\/p>\n

\u0623\u0631\u0628\u0639\u0629 \u0645\u0646 \u0627\u0641\u0636\u0644 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a<\/h2>\n

\u062a\u0635\u0646\u0641 \u0627\u0644\u0642\u0627\u0626\u0645\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0623\u0631\u0628\u0639 \u0623\u0646\u0648\u0627\u0639 \u0645\u0646 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u062d\u0633\u0628 \u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/a>\u060c \u0648\u062a\u0646\u0627\u0642\u0634 \u0641\u0648\u0627\u0626\u062f\u0647\u0627 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649. \u0648\u0646\u0633\u0628 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0641\u064a \u0643\u0644 100 \u062c\u0631\u0627\u0645 (\u062c\u0645) \u0645\u0646 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0627\u0644\u062e\u0627\u0645.<\/p>\n

1-\u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a<\/h3>\n

\"\u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a\"<\/p>\n

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

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

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

\u0648\u0641\u0642\u064b\u0627 \u0644\u0642\u0627\u0639\u062f\u0629 \u0628\u064a\u0627\u0646\u0627\u062a \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u062a\u064a \u0623\u0646\u0634\u0623\u062a\u0647\u0627 \u0648\u0632\u0627\u0631\u0629 \u0627\u0644\u0632\u0631\u0627\u0639\u0629 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u0629\u060c \u064a\u062d\u062a\u0648\u064a 100 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u0639\u0644\u0649 567 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0648\u0627\u0644\u0643\u0645\u064a\u0627\u062a \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649:<\/p>\n

\u0628\u0631\u0648\u062a\u064a\u0646: 25.80 \u062c\u0631\u0627\u0645
\n\u0627\u0644\u062f\u0647\u0648\u0646: 49.24 \u062c\u0631\u0627\u0645
\n\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a: 16.13 \u062c\u0631\u0627\u0645
\n\u0627\u0644\u0623\u0644\u064a\u0627\u0641: 8.50 \u062c\u0631\u0627\u0645
\n\u0627\u0644\u0633\u0643\u0631: 4.72 \u062c\u0631\u0627\u0645<\/p>\n

\u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u0647\u064a \u0628\u0634\u0643\u0644 \u0631\u0626\u064a\u0633\u064a \u0623\u062d\u0645\u0627\u0636 \u062f\u0647\u0646\u064a\u0629 \u0623\u062d\u0627\u062f\u064a\u0629 \u063a\u064a\u0631 \u0645\u0634\u0628\u0639\u0629\u060c \u0648\u0645\u062a\u0639\u062f\u062f\u0629 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 (PUFAs)\u060c \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0647\u0630\u0647 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0634\u0628\u0639\u0629.<\/p>\n

\u0647\u0646\u0627\u0643 \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0641\u064a 100 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643:
\n\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645: 92 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645
\n\u0627\u0644\u062d\u062f\u064a\u062f: 4.58 \u0645\u062c\u0645
\n\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645: 168 \u0645\u062c\u0645
\n\u0627\u0644\u0641\u0648\u0633\u0641\u0648\u0631: 376 \u0645\u062c\u0645
\n\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645: 705 \u0645\u062c\u0645<\/p>\n

\u064a\u0642\u062f\u0645 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u0623\u064a\u0636\u064b\u0627 \u0645\u064a\u0632\u0629 \u0643\u0648\u0646\u0647 \u0623\u0633\u0639\u0627\u0631\u0647 \u0645\u0639\u0642\u0648\u0644\u0629 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0623\u0633\u0639\u0627\u0631 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649.<\/p>\n

2- \u0627\u0644\u0644\u0648\u0632<\/h3>\n

\"\u0641\u0648\u0627\u0626\u062f<\/p>\n

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

\u0642\u062f \u064a\u0643\u0648\u0646 \u0627\u0644\u0644\u0648\u0632 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0628\u062d\u062b\u0648\u0646 \u0639\u0646 \u0628\u062f\u064a\u0644 \u0635\u062d\u064a \u0648\u063a\u0646\u064a \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0631\u0642\u0627\u0626\u0642 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0623\u0648 \u0627\u0644\u0645\u0639\u062c\u0646\u0627\u062a. \u0648\u0641\u0642\u064b\u0627 \u0644\u0648\u0632\u0627\u0631\u0629 \u0627\u0644\u0632\u0631\u0627\u0639\u0629 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u0629\u060c \u064a\u062d\u062a\u0648\u064a \u0643\u0644 100 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0644\u0648\u0632 \u0639\u0644\u0649 579 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0645\u063a\u0630\u064a\u0627\u062a \u0623\u062e\u0631\u0649:<\/p>\n

\u0628\u0631\u0648\u062a\u064a\u0646: 21.15 \u062c\u0645
\n\u0627\u0644\u062f\u0647\u0648\u0646: 49.93 \u062c\u0631\u0627\u0645
\n\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a: 21.55 \u062c\u0631\u0627\u0645
\n\u0627\u0644\u0623\u0644\u064a\u0627\u0641: 12.50 \u062c\u0631\u0627\u0645
\n\u0627\u0644\u0633\u0643\u0631: 4.35 \u062c\u0631\u0627\u0645<\/p>\n

\u0645\u0639\u0638\u0645 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0644\u0648\u0632 \u0647\u064a \u062f\u0647\u0648\u0646 \u0623\u062d\u0627\u062f\u064a\u0629 \u063a\u064a\u0631 \u0645\u0634\u0628\u0639\u0629. \u0627\u0644\u0644\u0648\u0632 \u063a\u0646\u064a \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646\u060c \u0645\u062b\u0644:
\n\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645: 269 \u0645\u062c\u0645
\n\u0627\u0644\u062d\u062f\u064a\u062f: 3.71 \u0645\u062c\u0645
\n\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645: 270 \u0645\u062c\u0645
\n\u0627\u0644\u0641\u0633\u0641\u0648\u0631: 481 \u0645\u062c\u0645
\n\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645: 733 \u0645\u062c\u0645
\n\u0641\u064a\u062a\u0627\u0645\u064a\u0646 E: 25.63 \u0645\u062c\u0645<\/p>\n

\"\u0648\u062c\u0628\u0627\u062a<\/a><\/p>\n

3- \u0627\u0644\u0641\u0633\u062a\u0642<\/h3>\n

\"\u0627\u0644\u0641\u0633\u062a\u0642<\/p>\n

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

\u0623\u0634\u0627\u0631\u062a \u062f\u0631\u0627\u0633\u0629 \u0646\u0634\u0631\u062a \u0641\u064a \u0645\u062c\u0644\u0629 Nutrition Today \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0641\u0633\u062a\u0642 \u0644\u0647 \u062a\u0623\u062b\u064a\u0631 \u0645\u0641\u064a\u062f \u0639\u0644\u0649 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645\u060c \u0648\u0648\u0638\u064a\u0641\u0629 \u0628\u0637\u0627\u0646\u0629 \u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628.<\/p>\n

\u0648\u0641\u0642\u064b\u0627 \u0644\u0642\u0627\u0639\u062f\u0629 \u0628\u064a\u0627\u0646\u0627\u062a \u0648\u0632\u0627\u0631\u0629 \u0627\u0644\u0632\u0631\u0627\u0639\u0629 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u0629\u060c \u064a\u062d\u062a\u0648\u064a \u0643\u0644 100 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0641\u0633\u062a\u0642 \u0639\u0644\u0649 560 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0643\u0645\u064a\u0627\u062a \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u062a\u0627\u0644\u064a\u0629:<\/p>\n

\u0628\u0631\u0648\u062a\u064a\u0646: 20.16 \u062c\u0645
\n\u0627\u0644\u062f\u0647\u0648\u0646: 45.32 \u062c\u0645
\n\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a: 27.17 \u062c\u0645
\n\u0627\u0644\u0623\u0644\u064a\u0627\u0641: 10.60 \u062c\u0645
\n\u0627\u0644\u0633\u0643\u0631: 7.66 \u062c\u0645
\n\u062a\u0634\u0643\u0644 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0627\u0644\u0623\u062d\u0627\u062f\u064a\u0629 \u063a\u064a\u0631 \u0627\u0644\u0645\u0634\u0628\u0639\u0629 \u0648 PUFAs \u0645\u0639\u0638\u0645 \u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0641\u0633\u062a\u0642.<\/p>\n

\u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0627\u0644\u0641\u0633\u062a\u0642 \u064a\u0642\u062f\u0645 \u0645\u0639\u0627\u062f\u0646 \u0623\u0642\u0644 \u0645\u0646 \u0628\u0639\u0636 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649\u060c \u0625\u0644\u0627 \u0623\u0646\u0647 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 1025 \u0645\u062c\u0645 \u0645\u0646 \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0644\u0643\u0644 100 \u062c\u0631\u0627\u0645. \u062a\u0634\u0645\u0644 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u0628\u0627\u0631\u0632\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u0641\u064a \u0627\u0644\u0641\u0633\u062a\u0642 \u0645\u0627 \u064a\u0644\u064a:
\n\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645: 105 \u0645\u062c\u0645
\n\u0627\u0644\u062d\u062f\u064a\u062f: 3.92 \u0645\u062c\u0645
\n\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645: 121 \u0645\u062c\u0645
\n\u0627\u0644\u0641\u0648\u0633\u0641\u0648\u0631: 490 \u0645\u062c\u0645<\/p>\n

4- \u0627\u0644\u0643\u0627\u062c\u0648<\/h3>\n

\"\u0627\u0644\u0643\u0627\u062c\u0648<\/p>\n

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

\u0648\u0641\u0642\u064b\u0627 \u0644\u0645\u0627 \u0623\u0641\u0627\u062f\u062a \u0628\u0647 \u0648\u0632\u0627\u0631\u0629 \u0627\u0644\u0632\u0631\u0627\u0639\u0629 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u0629\u060c \u064a\u062d\u062a\u0648\u064a 100 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0627\u062c\u0648 \u0639\u0644\u0649 553 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629:<\/p>\n

\u0628\u0631\u0648\u062a\u064a\u0646: 18.22 \u062c\u0645
\n\u0627\u0644\u062f\u0647\u0648\u0646: 43.85 \u062c\u0631\u0627\u0645
\n\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a: 30.19 \u062c\u0645
\n\u0627\u0644\u0623\u0644\u064a\u0627\u0641: 3.30 \u062c\u0631\u0627\u0645
\n\u0627\u0644\u0633\u0643\u0631: 5.91 \u062c\u0631\u0627\u0645<\/p>\n

\u0645\u0639\u0638\u0645 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0643\u0627\u062c\u0648 \u0647\u064a \u062f\u0647\u0648\u0646 \u0623\u062d\u0627\u062f\u064a\u0629 \u063a\u064a\u0631 \u0645\u0634\u0628\u0639\u0629. \u062a\u0634\u0645\u0644 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u0645\u0647\u0645\u0629 \u0641\u064a \u0627\u0644\u0643\u0627\u062c\u0648:
\n\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645: 37 \u0645\u062c\u0645
\n\u0627\u0644\u062d\u062f\u064a\u062f: 6.68 \u0645\u062c\u0645
\n\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645: 292 \u0645\u062c\u0645
\n\u0627\u0644\u0641\u0648\u0633\u0641\u0648\u0631 593 \u0645\u062c\u0645
\n\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 660 \u0645\u062c\u0645<\/p>\n

\u0644\u0636\u0645\u0627\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0628\u0634\u0643\u0644 \u0633\u0644\u064a\u0645 \u0648\u0628\u0627\u0644\u0646\u0633\u0628 \u0627\u0644\u0645\u0636\u0628\u0648\u0637\u0629\u060c \u0642\u0627\u0645\u00a0\u0627\u0644\u0643\u0648\u062a\u0634<\/a>\u00a0\u0628\u062f\u0645\u062c\u0647\u0627 \u0641\u064a \u0623\u0646\u0638\u0645\u0629 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0628\u0647\u060c \u062f\u0648\u0646 \u0632\u064a\u0627\u062f\u0629 \u0641\u064a \u0627\u0644\u0648\u0632\u0646\u060c \u062d\u0645\u0644 \u062a\u0637\u0628\u064a\u0642\u00a0\u0627\u0644\u0643\u0648\u062a\u0634<\/a>\u00a0\u0627\u0644\u0622\u0646 \u0648\u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u0646\u0638\u0627\u0645 \u062a\u063a\u0630\u064a\u0629 \u0645\u062d\u0633\u0648\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0648\u0628\u0647 \u0643\u0644 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u062c\u0633\u0645\u0643 \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0645\u0646 \u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u062f\u0647\u0648\u0646 \u0648\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u062f\u0648\u0646 \u062d\u0631\u0645\u0627\u0646.<\/p>\n

\"\u0648\u062c\u0628\u0627\u062a<\/a><\/p>\n

<\/p>\n

\u0627\u0644\u0645\u0635\u062f\u0631: Medicalnewstoday<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"
\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0645\u0635\u062f\u0631 \u062c\u064a\u062f \u0644\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0648\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0641\u064a\u062f\u0629 \u0627\u0644\u0623\u062e\u0631\u0649. \u064a\u0642\u062f\u0645 \u0643\u0644 \u0646\u0648\u0639 \u0645\u0646 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0641\u0648\u0627\u0626\u062f \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062e\u062a\u0644\u0641\u0629. \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0645\u0646 \u0628\u064a\u0646 \u0623\u0641\u0636\u0644 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629. \u0648\u0641\u0642\u064b\u0627 \u0644\u062f\u0631\u0627\u0633\u0629 \u0645\u0631\u0627\u062c\u0639\u0629 \u0639\u0627\u0645 2017\u060c \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u063a\u0646\u064a \u0628\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0641\u064a \u0645\u0646\u0639 \u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u062e\u0637\u0631\u060c \u0645\u062b\u0644 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u060c \u0648\u0628\u0639\u0636 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0645\u0632\u0645\u0646\u0629. \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629\u060c \u0646\u0648\u0635\u064a \u0628\u0623\u0643\u062b\u0631 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u062a\u0646\u0627\u0648\u0644\u0647\u0627\u060c …<\/p>\n","protected":false},"author":15,"featured_media":2597,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[14],"tags":[721,720,719,681],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/08\/\u0627\u0646\u0648\u0627\u0639-\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/2596"}],"collection":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/users\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/comments?post=2596"}],"version-history":[{"count":9,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/2596\/revisions"}],"predecessor-version":[{"id":4237,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/2596\/revisions\/4237"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/2597"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=2596"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=2596"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=2596"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}