{"id":1203,"date":"2023-09-09T09:25:48","date_gmt":"2023-09-09T09:25:48","guid":{"rendered":"https:\/\/blog.sporter.com\/?p=1203"},"modified":"2025-08-12T15:25:49","modified_gmt":"2025-08-12T15:25:49","slug":"the-vegetarian-diet-a-beginner-guide","status":"publish","type":"post","link":"https:\/\/blog.sporter.com\/ar\/the-vegetarian-diet-a-beginner-guide\/","title":{"rendered":"\u0645\u0627\u0630\u0627 \u062a\u0639\u0631\u0641 \u0639\u0646 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u0646\u0628\u0627\u062a\u064a Vegetarian\u061f"},"content":{"rendered":"

\u064a\u064f\u0645\u0643\u0646\u0643 \u062c\u0644\u0628 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0644\u0635\u062d\u062a\u0643 \u0628\u0627\u062a\u0628\u0627\u0639 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u0646\u0628\u0627\u062a\u064a vegetarian\u060c \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0637\u0628\u064a\u0642 \u0628\u0639\u0636 \u0627\u0644\u062a\u0639\u062f\u064a\u0644\u0627\u062a \u0639\u0644\u0649 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a: \u0628\u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u0644\u062d\u0648\u0645\u060c \u0648\u0627\u0644\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u064a\u0629\u060c \u0648\u0627\u0633\u062a\u0628\u062f\u0627\u0644\u0647\u0627 \u0628\u0623\u0637\u0639\u0645\u0629 \u0646\u0628\u0627\u062a\u064a\u0629 \u0644\u0630\u064a\u0630\u0629 \u0648\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a.<\/span><\/p>\n

\u0633\u0648\u0641 \u062a\u062c\u0646\u064a \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0628\u062a\u062f\u0627\u0621\u064b \u0628\u062a\u0642\u0644\u064a\u0644 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0645\u0632\u0645\u0646\u0629 \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629 \u0648\u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0648\u0632\u0646.<\/span><\/p>\n

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

 <\/p>\n

\u062a\u0639\u0631\u064a\u0641 \u0628 "\u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u0646\u0628\u0627\u062a\u064a Vegetarian"<\/h2>\n

\u064a\u0639\u062a\u0645\u062f \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u0646\u0628\u0627\u062a\u064a \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0639\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0641\u0648\u0627\u0643\u0647\u060c \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a\u060c \u0648\u0627\u0644\u062d\u0628\u0648\u0628\u060c \u0648\u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a\u060c \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a\u060c \u0648\u0627\u0644\u0628\u0630\u0648\u0631 \u0627\u0644\u062a\u064a \u062a\u0642\u0648\u0645 \u0628\u062f\u0648\u0631\u0647\u0627\u00a0 \u0641\u064a \u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0645\u062b\u0644: \u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0648\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646.<\/span><\/p>\n

\u0643\u0645\u0627 \u064a\u0633\u062a\u0628\u0639\u062f \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0648\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0644\u062d\u0648\u0645\u060c \u0648\u0627\u0644\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u064a\u0629\u060c \u0648\u0627\u0644\u0645\u0623\u0643\u0648\u0644\u0627\u062a \u0627\u0644\u0628\u062d\u0631\u064a\u0629\u060c \u0648\u0623\u062d\u064a\u0627\u0646\u064b\u0627 \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0648\u0627\u0644\u0628\u064a\u0636.<\/span><\/p>\n

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

 <\/p>\n

\u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u0646\u0628\u0627\u062a\u064a<\/h2>\n

\u064a\u062e\u062a\u0644\u0641 \u0646\u0648\u0639 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u0646\u0628\u0627\u062a\u064a \u0645\u0646 \u0634\u062e\u0635 \u0644\u0623\u062e\u0631\u060c \u0648\u0644\u0643\u0646 \u0623\u0634\u0647\u0631 \u0623\u0646\u0648\u0627\u0639\u0647:<\/span><\/p>\n

–<\/strong> \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0627\u0644\u0635\u0631\u0641\u0629 (vegan)<\/strong><\/span><\/p>\n

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

– <\/span>\u0646\u0628\u0627\u062a\u064a\u0629 \u0627\u0644\u0623\u0644\u0628\u0627\u0646 (Lacto-vegetarian)<\/strong><\/p>\n

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

– <\/span>\u0646\u0628\u0627\u062a\u064a\u0629 \u0627\u0644\u0628\u064a\u0636 (ovo-vegetarian)<\/strong><\/p>\n

\u0644\u0627 \u064a\u062a\u0646\u0627\u0648\u0644\u0648\u0646 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u0644\u062d\u0648\u0645\u060c \u0648\u0627\u0644\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u064a\u0629\u060c \u0648\u0627\u0644\u0645\u0623\u0643\u0648\u0644\u0627\u062a \u0627\u0644\u0628\u062d\u0631\u064a\u0629 \u0648\u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0648\u0645\u0634\u062a\u0642\u0627\u062a\u0647\u060c \u0644\u0643\u0646\u0647\u0645 \u064a\u062a\u0646\u0627\u0648\u0644\u0648\u0646 \u0627\u0644\u0628\u064a\u0636 \u0648\u0645\u0646\u062a\u062c\u0627\u062a\u0647.<\/span><\/p>\n

– <\/span>\u0646\u0628\u0627\u062a\u064a\u0629 \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0648\u0627\u0644\u0628\u064a\u0636 (Lacto-ovo-vegetarian)<\/strong><\/p>\n

\u064a\u064f\u0639\u062f \u0630\u0644\u0643 \u0623\u0643\u062b\u0631 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u0646\u0628\u0627\u062a\u064a \u0627\u0646\u062a\u0634\u0627\u0631\u064b\u0627\u060c \u062d\u064a\u062b \u064a\u0645\u062a\u0646\u0639\u0648\u0646 \u0645\u0646 \u062e\u0644\u0627\u0644\u0647 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0644\u062d\u0648\u0645\u060c \u0648\u0627\u0644\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u064a\u0629\u060c \u0648\u0627\u0644\u0645\u0623\u0643\u0648\u0644\u0627\u062a \u0627\u0644\u0628\u062d\u0631\u064a\u0629\u060c \u0644\u0643\u0646\u0647\u0645 \u064a\u062a\u0646\u0627\u0648\u0644\u0648\u0646 \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0628\u064a\u0636 \u0648\u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0648\u0645\u0634\u062a\u0642\u0627\u062a\u0647\u0627.<\/span>
\n<\/span><\/p>\n

– \u0646\u0628\u0627\u062a\u064a\u0629 \u0627\u0644\u062f\u0648\u0627\u062c\u0646 (pollotarian)<\/strong><\/p>\n

\u064a\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0628\u0639\u0648\u0646 \u0647\u0630\u0627 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u0646\u0628\u0627\u062a\u064a \u0644\u062d\u0648\u0645 \u0627\u0644\u062f\u0648\u0627\u062c\u0646 \u0648\u0627\u0644\u0637\u064a\u0648\u0631\u060c \u0644\u0643\u0646\u0647\u0645 \u0644\u0627 \u064a\u062a\u0646\u0627\u0648\u0644\u0648\u0646 \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621 \u0627\u0644\u062a\u064a \u062a\u0623\u062a\u064a \u0645\u0646 \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649\u060c \u0648\u0623\u064a\u0636\u064b\u0627 \u0644\u0627 \u064a\u062a\u0646\u0627\u0648\u0644\u0648\u0646 \u0627\u0644\u0623\u0633\u0645\u0627\u0643.<\/span><\/p>\n

– \u0646\u0628\u0627\u062a\u064a\u0629 \u0627\u0644\u0623\u0633\u0645\u0627\u0643 (Pescatarian)<\/strong><\/p>\n

\u064a\u062a\u0646\u0627\u0648\u0644\u0648\u0646 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0648\u0627\u0644\u0645\u0623\u0643\u0648\u0644\u0627\u062a \u0627\u0644\u0628\u062d\u0631\u064a\u0629 \u0641\u0642\u0637 \u0645\u0639 \u062a\u062c\u0646\u0628 \u0643\u0644 \u0645\u0627 \u0633\u0628\u0642.<\/span><\/p>\n

– <\/span>\u0634\u0628\u0647 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 (Flexitarian)<\/strong><\/p>\n

\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u0628\u0646\u064a \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0648\u0627\u0644\u062d\u0628\u0648\u0628\u060c \u0645\u0639 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0644\u062d\u0648\u0645 \u0648\u0627\u0644\u0645\u0623\u0643\u0648\u0644\u0627\u062a \u0627\u0644\u0628\u062d\u0631\u064a\u0629 \u0645\u0646 \u062d\u064a\u0646 \u0644\u0622\u062e\u0631.<\/span><\/p>\n

 <\/p>\n

\u0647\u0644 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u0646\u0628\u0627\u062a\u064a \u0635\u062d\u064a\u061f<\/h2>\n

\u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u062a\u062c\u0639\u0644\u0643 \u062d\u0631\u064a\u0635\u064b\u0627 \u0639\u0644\u0649 \u0627\u062a\u0628\u0627\u0639 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u060c \u0623\u0648 \u0645\u0627 \u064a\u0633\u0645\u0649 \u0627\u0644\u0631\u062c\u064a\u0645 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u060c \u062a\u0634\u0645\u0644 \u0623\u0647\u0645 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u0646\u0628\u0627\u062a\u064a \u0645\u0627 \u064a\u0644\u064a:<\/span><\/p>\n

– <\/strong>\u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u00a0 \u062a\u0642\u0644\u064a\u0644 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0645\u0632\u0645\u0646\u0629 \u0645\u062b\u0644: \u00a0\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628\u060c \u0648\u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0639 \u0627\u0644\u062b\u0627\u0646\u064a\u060c \u0648\u0628\u0639\u0636 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0633\u0631\u0637\u0627\u0646.<\/span><\/p>\n

– <\/strong>\u064a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0648\u0632\u0646\u060c \u0646\u0638\u0631\u064b\u0627 \u0644\u0623\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u062a\u0645\u064a\u0644 \u0625\u0644\u0649 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0623\u0642\u0644 \u0641\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0642\u0627\u0626\u0645\u0629 \u0639\u0644\u0649 \u0627\u0644\u0644\u062d\u0648\u0645.<\/span><\/p>\n

– <\/strong>\u0643\u0645\u0627 \u064a\u064f\u0639\u062f \u0630\u0644\u0643 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0645\u0641\u064a\u062f\u064b\u0627 \u0644\u0644\u0628\u064a\u0626\u0629\u060c \u062d\u064a\u062b \u064a\u062a\u0637\u0644\u0628 \u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0644\u062d\u0648\u0645 \u0642\u062f\u0631\u064b\u0627 \u0643\u0628\u064a\u0631\u064b\u0627 \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u0631\u062f\u00a0 \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0645\u064a\u0627\u0647 \u0648\u0627\u0644\u0623\u0631\u0636\u060c \u0648\u064a\u0646\u062a\u062c \u0643\u0645\u064a\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0646\u0628\u0639\u0627\u062b\u0627\u062a \u063a\u0627\u0632\u0627\u062a \u0627\u0644\u0627\u062d\u062a\u0628\u0627\u0633 \u0627\u0644\u062d\u0631\u0627\u0631\u064a.<\/span><\/p>\n

 <\/p>\n

\u0645\u0627\u0630\u0627 \u064a\u0639\u0627\u0644\u062c \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u061f<\/h2>\n

\u0623\u062b\u0628\u062a\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0648\u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0641\u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u0646\u0628\u0627\u062a\u064a \u0623\u0648 \u0627\u0644\u0631\u062c\u064a\u0645 \u0627\u0644\u0646\u0628\u0627\u062a\u064a \u0641\u064a \u0639\u0644\u0627\u062c \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062d\u0627\u0644\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629.<\/span><\/p>\n

\u00a0–<\/strong> \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0646\u0628\u0627\u062a\u064a \u0641\u064a \u0639\u0644\u0627\u062c \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628\u060c \u0648\u0627\u0644\u0633\u0643\u0631\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0639 \u0627\u0644\u062b\u0627\u0646\u064a\u060c \u0648\u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645.<\/span><\/p>\n

\u00a0 –<\/strong> \u0648\u0630\u0644\u0643 \u064a\u0631\u062c\u0639 \u0625\u0644\u0649 \u062d\u0642\u064a\u0642\u0629 \u0623\u0646 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0646\u0628\u0627\u062a\u064a \u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u0643\u0648\u0646 \u0623\u0642\u0644 \u0641\u064a \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0634\u0628\u0639\u0629 \u0648\u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0645\u0646 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0630\u064a \u064a\u0634\u0645\u0644 \u0627\u0644\u0644\u062d\u0648\u0645.<\/span><\/p>\n

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

 <\/p>\n

\u0627\u0644\u0633\u0624\u0627\u0644 \u0627\u0644\u0622\u0646\u060c \u0645\u0627 \u0645\u062f\u0649 \u0641\u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u0646\u0628\u0627\u062a\u064a \u0641\u064a \u0639\u0644\u0627\u062c \u0627\u0644\u0623\u0645\u0631\u0627\u0636\u061f<\/strong><\/p>\n

\u0628\u062c\u0627\u0646\u0628 \u0642\u062f\u0631\u0629 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u0646\u0628\u0627\u062a\u064a \u0639\u0644\u0649 \u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u0645\u0631\u0627\u0636\u060c \u064a\u062a\u0645\u064a\u0632 \u0623\u064a\u0636\u064b\u0627 \u0628\u0642\u062f\u0631\u062a\u0647 \u0641\u064a \u0639\u0644\u0627\u062c \u062d\u0627\u0644\u0627\u062a \u0645\u0631\u0636\u064a\u0629 \u0639\u062f\u064a\u062f\u0629 \u0648\u064a\u0631\u062c\u0639 \u0630\u0644\u0643 \u0644\u0627\u062d\u062a\u0648\u0627\u0621 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0634\u0628\u0639\u0629\u060c \u0648\u0646\u0633\u0628 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0648\u0627\u0644\u0641\u0648\u0627\u0643\u0647\u060c \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a\u060c \u0648\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062e\u0641\u0636 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0641\u064a \u0627\u0644\u062f\u0645 \u0648\u062a\u062d\u0633\u064a\u0646 \u0645\u0639\u062f\u0644\u0627\u062a \u0627\u0644\u0633\u0643\u0631 \u0628\u0627\u0644\u062f\u0645 \u0643\u0645\u0627 \u062a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0639\u0628\u0621 \u0627\u0644\u0639\u0645\u0644 \u0639\u0644\u0649 \u0627\u0644\u0643\u0644\u0649 \u0644\u062f\u0649 \u0645\u0631\u0636\u0649 \u0627\u0644\u0643\u0644\u0649.<\/span><\/p>\n

 <\/p>\n

\u0623\u0636\u0631\u0627\u0631 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u0646\u0628\u0627\u062a\u064a<\/h2>\n

\u0643\u0645\u0627 \u0630\u0643\u0631\u0646\u0627 \u0633\u0627\u0628\u0642\u064b\u0627 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0648\u064a\u0647\u0627 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u060c \u0633\u0646\u0630\u0643\u0631 \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u0623\u0636\u0631\u0627\u0631 \u0627\u0644\u0645\u062d\u062a\u0645\u0644\u0629 \u0644\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u0646\u0628\u0627\u062a\u064a:<\/span><\/p>\n

–<\/strong> \u062e\u0644\u0644 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u063a\u0630\u0627\u0626\u064a: \u0642\u062f \u064a\u0624\u062f\u064a \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0646\u0628\u0627\u062a\u064a \u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u0623\u062d\u064a\u0627\u0646 \u0625\u0644\u0649 \u0627\u062e\u062a\u0644\u0627\u0644 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0625\u0630\u0627 \u0644\u0645 \u064a\u062a\u0645 \u0627\u0644\u062a\u062e\u0637\u064a\u0637 \u0644\u0647 \u0628\u0639\u0646\u0627\u064a\u0629. \u0642\u062f \u062a\u0643\u0648\u0646 \u0628\u0639\u0636 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u062a\u0648\u0641\u0631\u0629 \u0628\u0643\u062b\u0631\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u064a\u0629\u060c \u0645\u062b\u0644 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 12 \u0648\u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0627\u0644\u0632\u0646\u0643 \u0648\u0623\u062d\u0645\u0627\u0636 \u0623\u0648\u0645\u064a\u062c\u0627 3 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u0643\u0627\u0645\u0644\u0629\u060c \u0623\u0642\u0644 \u062a\u0648\u0641\u0631\u064b\u0627 \u0641\u064a \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629.<\/span><\/p>\n

–<\/strong> \u0642\u062f \u062a\u062d\u062a\u0648\u064a \u0628\u0639\u0636 \u0627\u0644\u0623\u0646\u0638\u0645\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0635\u0646\u0639\u0629\u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u062d\u062a\u0648\u064a\u0629 \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 \u063a\u064a\u0631 \u0627\u0644\u0635\u062d\u064a\u0629.<\/span>
\n<\/span><\/p>\n

–<\/strong> \u0627\u0644\u062a\u062d\u062f\u064a\u0627\u062a \u0627\u0644\u0645\u0639\u064a\u0634\u064a\u0629 \u0648\u0627\u0644\u0639\u0645\u0644\u064a\u0629\u061b \u0641\u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0646\u0628\u0627\u062a\u064a \u0642\u062f \u064a\u0634\u0643\u0644 \u062a\u062d\u062f\u064a\u0627\u062a \u0627\u062c\u062a\u0645\u0627\u0639\u064a\u0629 \u0648\u0639\u0645\u0644\u064a\u0629 \u0641\u064a \u0645\u0648\u0627\u0642\u0641 \u0645\u0639\u064a\u0646\u0629. \u062a\u062a\u0645\u062d\u0648\u0631 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0637\u0627\u0639\u0645 \u0648\u0627\u0644\u0623\u0637\u0628\u0627\u0642 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629 \u062d\u0648\u0644 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0644\u062d\u0648\u0645\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0625\u0642\u0635\u0627\u0621 \u0623\u0648 \u0635\u0639\u0648\u0628\u0629 \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 \u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0642\u062f \u064a\u062a\u0637\u0644\u0628 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0646\u0628\u0627\u062a\u064a \u0645\u0632\u064a\u062f\u064b\u0627 \u0645\u0646 \u0627\u0644\u062a\u062e\u0637\u064a\u0637 \u0648\u0627\u0644\u062a\u062d\u0636\u064a\u0631 \u0644\u0644\u0648\u062c\u0628\u0627\u062a \u0644\u0636\u0645\u0627\u0646 \u062d\u0635\u0648\u0644\u0643 \u0639\u0644\u0649 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u062a\u0648\u0627\u0632\u0646\u060c \u0648\u0647\u0648 \u0645\u0627 \u0642\u062f \u0644\u0627 \u064a\u0643\u0648\u0646 \u0645\u0646\u0627\u0633\u0628\u064b\u0627 \u0644\u0623\u0633\u0644\u0648\u0628 \u062d\u064a\u0627\u0629 \u0627\u0644\u062c\u0645\u064a\u0639.<\/span>
\n<\/span><\/p>\n

 <\/p>\n

\u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0648\u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u0646\u0628\u0627\u062a\u064a<\/h2>\n

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

–<\/strong> \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062812<\/span><\/a><\/span>:<\/span> \u0642\u062f \u064a\u0648\u0627\u062c\u0647 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0648\u0646 \u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062812\u060c \u0648\u0627\u0644\u0630\u064a \u064a\u0648\u062c\u062f \u0628\u0634\u0643\u0644 \u0623\u0633\u0627\u0633\u064a \u0641\u064a \u0627\u0644\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u064a\u0629. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0645\u0643\u0645\u0644 B12 \u0641\u064a \u0645\u0646\u0639 \u0623\u0648\u062c\u0647 \u0627\u0644\u0642\u0635\u0648\u0631 \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u0641\u0642\u0631 \u0627\u0644\u062f\u0645 \u0648\u0645\u0634\u0627\u0643\u0644 \u0641\u064a \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a.<\/span><\/p>\n

\u00a0–<\/strong> \u0627\u0644\u062d\u062f\u064a\u062f<\/span><\/a><\/span>:<\/span> \u064a\u0645\u062a\u0635 \u0627\u0644\u062c\u0633\u0645 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u062d\u062f\u064a\u062f \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0628\u0634\u0643\u0644 \u0623\u0642\u0644 \u0633\u0647\u0648\u0644\u0629 \u0645\u0646 \u062d\u062f\u064a\u062f \u0627\u0644\u0647\u064a\u0645 \u0627\u0644\u0645\u0648\u062c\u0648\u062f \u0641\u064a \u0627\u0644\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u064a\u0629. \u0642\u062f \u064a\u0641\u0643\u0631 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0648\u0646 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u062d\u062f\u064a\u062f \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0643\u0627\u0641\u064a\u0629 \u0645\u0646 \u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0645\u0646\u0639 \u0641\u0642\u0631 \u0627\u0644\u062f\u0645.<\/span><\/p>\n

–<\/strong>\u00a0\u0623\u062d\u0645\u0627\u0636 \u0623\u0648\u0645\u064a\u062c\u0627 3 \u0627\u0644\u062f\u0647\u0646\u064a\u0629<\/span><\/a><\/span>:<\/span> \u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0628\u0630\u0648\u0631 \u0627\u0644\u0643\u062a\u0627\u0646 \u0648\u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627 \u0648\u0627\u0644\u062c\u0648\u0632 \u062a\u0648\u0641\u0631 \u0628\u0639\u0636\u064b\u0627 \u0645\u0646 \u0623\u0648\u0645\u064a\u062c\u0627 3\u060c \u0641\u0625\u0646 \u0627\u0644\u0623\u0646\u0638\u0645\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0642\u062f \u062a\u0641\u062a\u0642\u0631 \u0625\u0644\u0649 \u0623\u0634\u0643\u0627\u0644 EPA \u0648DHA \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0627\u0644\u062f\u0647\u0646\u064a\u0629. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u0643\u0645\u0644\u0627\u062a \u0623\u0648\u0645\u064a\u063a\u0627 3 \u0627\u0644\u0645\u0634\u062a\u0642\u0629 \u0645\u0646 \u0627\u0644\u0637\u062d\u0627\u0644\u0628 \u0645\u0641\u064a\u062f\u0629 \u0644\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u062f\u0645\u0627\u063a.<\/span><\/p>\n

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

–<\/strong> \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/span><\/a><\/span>:<\/span> \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u062a\u0648\u0641\u0631 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u060c \u0642\u062f \u064a\u062e\u062a\u0627\u0631 \u0628\u0639\u0636 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u064a\u0646\u060c \u0648\u062e\u0627\u0635\u0629 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u0646\u0634\u0637\u0648\u0646 \u0628\u062f\u0646\u064a\u064b\u0627\u060c \u062a\u0643\u0645\u0644\u0629 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0647\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u0627\u0648\u062f\u0631 \u0646\u0628\u0627\u062a\u064a \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0646\u0645\u0648\u0647\u0627.<\/span><\/p>\n

\n

\u0641\u064a \u0646\u0647\u0627\u064a\u0629 \u0645\u0642\u0627\u0644\u0646\u0627 \u0648\u0628\u0639\u062f \u0627\u0644\u0643\u0634\u0641 \u0639\u0646 \u0645\u0627 \u0648\u0631\u0627\u0621 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u060c \u0648\u0637\u0631\u0642 \u062a\u0637\u0628\u064a\u0642\u0647 \u0648\u0641\u0648\u0627\u0626\u062f\u0647 \u0642\u062f \u064a\u0643\u0648\u0646 \u0627\u0644\u0622\u0646\u00a0 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u0646\u0628\u0627\u062a\u064a \u062e\u064a\u0627\u0631\u064b\u0627 \u063a\u0630\u0627\u0626\u064a\u064b\u0627 \u0635\u062d\u064a\u064b\u0627 \u0644\u0643\u060c \u0648\u0644\u0643\u0646 \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 \u062a\u0636\u0639 \u0641\u064a \u0627\u0639\u062a\u0628\u0627\u0631\u0643 \u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0625\u0636\u0627\u0641\u064a\u0629 \u0644\u0636\u0645\u0627\u0646 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u062c\u0645\u064a\u0639 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629. \u0648\u062a\u0630\u0643\u0631 \u0623\u0646\u0647 \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0648\u062c\u0648\u062f \u062c\u0648\u0627\u0646\u0628 \u0633\u0644\u0628\u064a\u0629 \u0645\u062d\u062a\u0645\u0644\u0629 \u0644\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u060c \u0625\u0644\u0627 \u0623\u0646\u0647 \u064a\u0645\u0643\u0646 \u0645\u0639\u0627\u0644\u062c\u0629 \u0647\u0630\u0647 \u0627\u0644\u062a\u062d\u062f\u064a\u0627\u062a \u0641\u064a \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u062d\u064a\u0627\u0646 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u062e\u0637\u064a\u0637 \u0627\u0644\u0633\u0644\u064a\u0645 \u0648\u0627\u0644\u062a\u0639\u0644\u064a\u0645 \u0648\u0627\u062a\u062e\u0627\u0630 \u0627\u0644\u0642\u0631\u0627\u0631\u0627\u062a \u0627\u0644\u0648\u0627\u0639\u064a\u0629 \u0628\u0634\u0623\u0646 \u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629.<\/span><\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

\u064a\u064f\u0645\u0643\u0646\u0643 \u062c\u0644\u0628 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0644\u0635\u062d\u062a\u0643 \u0628\u0627\u062a\u0628\u0627\u0639 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u0646\u0628\u0627\u062a\u064a vegetarian\u060c \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0637\u0628\u064a\u0642 \u0628\u0639\u0636 \u0627\u0644\u062a\u0639\u062f\u064a\u0644\u0627\u062a \u0639\u0644\u0649 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a: \u0628\u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u0644\u062d\u0648\u0645\u060c \u0648\u0627\u0644\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u064a\u0629\u060c \u0648\u0627\u0633\u062a\u0628\u062f\u0627\u0644\u0647\u0627 \u0628\u0623\u0637\u0639\u0645\u0629 \u0646\u0628\u0627\u062a\u064a\u0629 \u0644\u0630\u064a\u0630\u0629 \u0648\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a. \u0633\u0648\u0641 \u062a\u062c\u0646\u064a \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0628\u062a\u062f\u0627\u0621\u064b \u0628\u062a\u0642\u0644\u064a\u0644 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0645\u0632\u0645\u0646\u0629 \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629 \u0648\u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0648\u0632\u0646. \u0641\u064a\u0645\u0627 \u064a\u0623\u062a\u064a \u0633\u0648\u0641 \u0646\u062a\u0639\u0645\u0642 \u0641\u064a \u0627\u0644\u0628\u062d\u062b \u0627\u0644\u0639\u0644\u0645\u064a \u0648\u0631\u0627\u0621 \u0641\u0648\u0627\u0626\u062f …<\/p>\n","protected":false},"author":6,"featured_media":1204,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[48],"tags":[],"class_list":["post-1203","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"_links":{"self":[{"href":"https:\/\/blog.sporter.com\/ar\/wp-json\/wp\/v2\/posts\/1203","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.sporter.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.sporter.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.sporter.com\/ar\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.sporter.com\/ar\/wp-json\/wp\/v2\/comments?post=1203"}],"version-history":[{"count":4,"href":"https:\/\/blog.sporter.com\/ar\/wp-json\/wp\/v2\/posts\/1203\/revisions"}],"predecessor-version":[{"id":5157,"href":"https:\/\/blog.sporter.com\/ar\/wp-json\/wp\/v2\/posts\/1203\/revisions\/5157"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.sporter.com\/ar\/wp-json\/wp\/v2\/media\/1204"}],"wp:attachment":[{"href":"https:\/\/blog.sporter.com\/ar\/wp-json\/wp\/v2\/media?parent=1203"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.sporter.com\/ar\/wp-json\/wp\/v2\/categories?post=1203"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.sporter.com\/ar\/wp-json\/wp\/v2\/tags?post=1203"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}