{"id":2008,"date":"2024-10-05T13:54:56","date_gmt":"2024-10-05T13:54:56","guid":{"rendered":"https:\/\/www.uaefuture.org\/?p=2008"},"modified":"2024-10-05T13:54:56","modified_gmt":"2024-10-05T13:54:56","slug":"%d9%87%d9%84-%d8%aa%d8%ad%d8%b5%d9%84-%d8%b9%d9%84%d9%89-%d9%85%d8%a7-%d9%8a%d9%83%d9%81%d9%8a-%d9%85%d9%86-%d8%a7%d9%84%d8%b9%d9%86%d8%a7%d8%b5%d8%b1-%d8%a7%d9%84%d8%ba%d8%b0%d8%a7%d8%a6%d9%8a%d8%a9","status":"publish","type":"post","link":"https:\/\/www.uaefuture.org\/?p=2008","title":{"rendered":"\u0647\u0644 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\u061f \u0627\u0643\u062a\u0634\u0641 \u0645\u0627 \u064a\u0641\u062a\u0642\u062f\u0647 5 \u0645\u0644\u064a\u0627\u0631\u0627\u062a \u0634\u062e\u0635"},"content":{"rendered":"<p> <br \/>\n<br \/><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2024\/10\/are-you-getting-enough-nutrients-1024x683.jpg\" class=\"attachment-large size-large wp-post-image\" alt=\"\u0647\u0644 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\u061f \u0627\u0643\u062a\u0634\u0641 \u0645\u0627 \u064a\u0641\u062a\u0642\u062f\u0647 5 \u0645\u0644\u064a\u0627\u0631 \u0634\u062e\u0635 | MyFitnessPal\" \/><\/p>\n<p>\u0647\u0644 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629\u061f <a href=\"https:\/\/blog.myfitnesspal.com\/essential-guide-to-micronutrients\/\">\u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u062f\u0642\u064a\u0642\u0629<\/a> \u0642\u062f \u062a\u0643\u0648\u0646 \u0623\u0648\u062c\u0647 \u0627\u0644\u0642\u0635\u0648\u0631 \u0623\u0643\u062b\u0631 \u0634\u064a\u0648\u0639\u064b\u0627 \u0645\u0645\u0627 \u062a\u0639\u062a\u0642\u062f \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0635\u062d\u062a\u0643.<\/p>\n<p>\u062f\u0631\u0627\u0633\u0629 \u062d\u062f\u064a\u062b\u0629 \u0641\u064a <a href=\"https:\/\/www.thelancet.com\/journals\/langlo\/article\/PIIS2214-109X(24)00276-6\/fulltext\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u0645\u0634\u0631\u0637<\/a> \u062a\u0634\u064a\u0631 \u0627\u0644\u062a\u0642\u062f\u064a\u0631\u0627\u062a \u0625\u0644\u0649 \u0623\u0646 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0646\u0635\u0641 \u0633\u0643\u0627\u0646 \u0627\u0644\u0639\u0627\u0644\u0645 \u064a\u0641\u062a\u0642\u0631\u0648\u0646 \u0625\u0644\u0649 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0641\u064a \u0646\u0638\u0627\u0645\u0647\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-what-the-study-found\"><strong>\u0645\u0627 \u0648\u062c\u062f\u062a\u0647 \u0627\u0644\u062f\u0631\u0627\u0633\u0629<\/strong><\/h2>\n<p>\u0648\u0642\u0627\u0645 \u0627\u0644\u0628\u0627\u062d\u062b\u0648\u0646 \u0628\u062a\u062d\u0644\u064a\u0644 \u0627\u0644\u0628\u064a\u0627\u0646\u0627\u062a \u0645\u0646 31 \u062f\u0648\u0644\u0629. \u062b\u0645 \u0627\u0633\u062a\u062e\u062f\u0645\u0648\u0627 \u0647\u0630\u0647 \u0627\u0644\u0623\u0646\u0645\u0627\u0637 \u0644\u062a\u0642\u062f\u064a\u0631 \u0643\u0645\u064a\u0629 15 \u0639\u0646\u0635\u0631\u064b\u0627 \u063a\u0630\u0627\u0626\u064a\u064b\u0627 \u0645\u0647\u0645\u064b\u0627 \u0644\u0645\u062e\u062a\u0644\u0641 \u0627\u0644\u0641\u0626\u0627\u062a \u0627\u0644\u0639\u0645\u0631\u064a\u0629 \u0648\u0627\u0644\u062c\u0646\u0633\u064a\u0629 \u0641\u064a 185 \u062f\u0648\u0644\u0629.<\/p>\n<p>\u0648\u0642\u062f \u0633\u0627\u0639\u062f\u0647\u0645 \u0647\u0630\u0627 \u0641\u064a \u0627\u0644\u0646\u0647\u0627\u064a\u0629 \u0639\u0644\u0649 \u062a\u0642\u062f\u064a\u0631 \u0639\u062f\u062f \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u0639\u0627\u0644\u0645 \u0627\u0644\u0630\u064a\u0646 \u0642\u062f \u064a\u0641\u062a\u0642\u0631\u0648\u0646 \u0625\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629.<\/p>\n<p>\u0648\u0648\u0641\u0642\u0627\u064b \u0644\u062d\u0633\u0627\u0628\u0627\u062a\u0647\u0645\u060c \u0641\u0625\u0646 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0646\u0635\u0641 \u0633\u0643\u0627\u0646 \u0627\u0644\u0639\u0627\u0644\u0645 \u0644\u0627 \u064a\u062d\u0635\u0644\u0648\u0646 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0633\u0628\u0639\u0629 \u0645\u063a\u0630\u064a\u0627\u062a \u062f\u0642\u064a\u0642\u0629 \u0623\u0633\u0627\u0633\u064a\u0629.<\/p>\n<p>\u0648\u0639\u0644\u0649 \u0648\u062c\u0647 \u0627\u0644\u062a\u062d\u062f\u064a\u062f\u060c \u0642\u062f \u0644\u0627 \u064a\u0633\u062a\u0647\u0644\u0643 \u0623\u0643\u062b\u0631 \u0645\u0646 5 \u0645\u0644\u064a\u0627\u0631\u0627\u062a \u0634\u062e\u0635 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646:<\/p>\n<ul class=\"wp-block-list\">\n<li>\u0627\u0644\u064a\u0648\u062f (68%)<\/li>\n<li>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0647\u0640 (67%)<\/li>\n<li>\u0643\u0627\u0644\u0633\u064a\u0648\u0645 (66%)<\/li>\n<\/ul>\n<p>\u0648\u0642\u062f \u0644\u0627 \u064a\u0633\u062a\u0647\u0644\u0643 \u0623\u0643\u062b\u0631 \u0645\u0646 4 \u0645\u0644\u064a\u0627\u0631\u0627\u062a \u0634\u062e\u0635 \u0645\u0627 \u064a\u0643\u0641\u064a:<\/p>\n<ul class=\"wp-block-list\">\n<li>\u062d\u062f\u064a\u062f (65%)<\/li>\n<li>\u0631\u064a\u0628\u0648\u0641\u0644\u0627\u0641\u064a\u0646 (55%)<\/li>\n<li>\u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643 (54%)<\/li>\n<li>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a (53%)<\/li>\n<\/ul>\n<p>\u0648\u0646\u0638\u0631\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0629 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u062d\u0633\u0628 \u0627\u0644\u062c\u0646\u0633. \u0627\u0642\u062a\u0631\u062d\u062a:<\/p>\n<ul class=\"wp-block-list\">\n<li>\u0642\u062f \u062a\u0643\u0648\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0623\u0643\u062b\u0631 \u0639\u0631\u0636\u0629 \u0644\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0646\u0642\u0635 \u0623\u0639\u0644\u0649 \u0641\u064a \u0627\u0644\u064a\u0648\u062f \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 12 \u0648\u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0627\u0644\u0633\u064a\u0644\u064a\u0646\u064a\u0648\u0645 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0627\u0644\u0631\u062c\u0627\u0644.<\/li>\n<li>\u0642\u062f \u064a\u0639\u0627\u0646\u064a \u0627\u0644\u0631\u062c\u0627\u0644 \u0645\u0646 \u0646\u0642\u0635 \u0623\u0639\u0644\u0649 \u0641\u064a \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 6 \u0648\u0627\u0644\u0632\u0646\u0643 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062c \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0623 \u0648\u0627\u0644\u062b\u064a\u0627\u0645\u064a\u0646 (\u0628 1) \u0648\u0627\u0644\u0646\u064a\u0627\u0633\u064a\u0646 (\u0628 3) \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0627\u0644\u0646\u0633\u0627\u0621.<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\" id=\"h-why-it-matters\"><strong>\u0644\u0645\u0627\u0630\u0627 \u064a\u0647\u0645\u061f<\/strong><\/h2>\n<p>\u0644\u0627\u062d\u0638 \u0627\u0644\u0628\u0627\u062d\u062b\u0648\u0646 \u0623\u0646 \u0647\u0630\u0647 \u0627\u0644\u0645\u0622\u062e\u0630 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0647\u064a \u0645\u062c\u0631\u062f \u062a\u0642\u062f\u064a\u0631\u0627\u062a \u0648\u0631\u0628\u0645\u0627 \u0628\u0627\u0644\u063a\u0648\u0627 \u0641\u064a \u062a\u0642\u062f\u064a\u0631 \u0628\u0639\u0636 \u0623\u0648\u062c\u0647 \u0627\u0644\u0642\u0635\u0648\u0631. \u0644\u0643\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0629 \u062a\u0633\u0644\u0637 \u0627\u0644\u0636\u0648\u0621 \u0639\u0644\u0649 \u0627\u0647\u062a\u0645\u0627\u0645 \u0639\u0627\u0644\u0645\u064a \u0628\u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629.<\/p>\n<p>\u062d\u062a\u0649 \u0641\u064a \u0627\u0644\u0628\u0644\u062f\u0627\u0646 \u0627\u0644\u0645\u062a\u0642\u062f\u0645\u0629\u060c \u064a\u0641\u062a\u0642\u0631 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u0625\u0644\u0649 \u0639\u0646\u0635\u0631 \u063a\u0630\u0627\u0626\u064a \u0623\u0633\u0627\u0633\u064a \u0648\u0627\u062d\u062f \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644.<\/p>\n<p>\u064a\u0639\u062f \u0646\u0642\u0635 \u0627\u0644\u062d\u062f\u064a\u062f \u0647\u0648 \u0627\u0644\u0623\u0643\u062b\u0631 \u0627\u0646\u062a\u0634\u0627\u0631\u064b\u0627\u060c \u062e\u0627\u0635\u0629 \u0639\u0646\u062f \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0627\u0644\u0635\u063a\u0627\u0631 \u0648\u0627\u0644\u0646\u0633\u0627\u0621 \u0642\u0628\u0644 \u0627\u0646\u0642\u0637\u0627\u0639 \u0627\u0644\u0637\u0645\u062b (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9710417\/\" target=\"_blank\" rel=\"noreferrer noopener\">1<\/a>).<\/p>\n<p>\u064a\u062d\u062a\u0627\u062c \u0627\u0644\u062c\u0633\u0645 \u0625\u0644\u0649 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u062f\u0642\u064a\u0642\u0629 \u0628\u0643\u0645\u064a\u0627\u062a \u0635\u063a\u064a\u0631\u0629\u060c \u0644\u0643\u0646\u0647\u0627 \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0644\u0635\u062d\u0629 \u0627\u0644\u0645\u062b\u0627\u0644\u064a\u0629.<\/p>\n<p>\u062a\u0644\u0639\u0628 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u062f\u0642\u064a\u0642\u0629 \u0623\u064a\u0636\u064b\u0627 \u062f\u0648\u0631\u064b\u0627 \u0631\u0626\u064a\u0633\u064a\u064b\u0627 \u0641\u064a \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0623\u064a\u0636\u064a\u0629\u060c \u062d\u064a\u062b \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0648\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 (<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S2451847620300440\" target=\"_blank\" rel=\"noreferrer noopener\">2<\/a>). \u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0643\u0627\u0641\u064a\u0629 \u0645\u0646 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u062f\u0642\u064a\u0642\u0629 \u0644\u062f\u0639\u0645 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0648\u0627\u0644\u0645\u0632\u0627\u062c \u0623\u064a\u0636\u064b\u0627 (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10255717\/\" target=\"_blank\" rel=\"noreferrer noopener\">3<\/a>).<\/p>\n<p>\u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0628\u0639\u0636 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u062f\u0642\u064a\u0642\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0644\u0644\u063a\u0627\u064a\u0629\u060c \u0641\u0644\u0646 \u064a\u062a\u0645\u0643\u0646 \u062c\u0633\u0645\u0646\u0627 \u0645\u0646 \u0627\u0644\u0639\u0645\u0644 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d. \u0648\u0647\u0630\u0627 \u064a\u0632\u064a\u062f \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0645\u062b\u0644 \u0627\u0644\u0633\u0631\u0637\u0627\u0646 \u0648\u0627\u0644\u0633\u0643\u0631\u064a \u0648\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9710417\/\" target=\"_blank\" rel=\"noreferrer noopener\">1<\/a>).<\/p>\n<p>\u0644\u0643\u0646 \u0645\u0639\u0627\u0644\u062c\u0629 \u0646\u0642\u0635 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u062f\u0642\u064a\u0642\u0629 \u0644\u0627 \u062a\u0642\u062a\u0635\u0631 \u0641\u0642\u0637 \u0639\u0644\u0649 \u062a\u062c\u0646\u0628 \u0627\u0644\u0645\u0631\u0636. \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u062f\u0642\u064a\u0642\u0629 \u0641\u064a \u062f\u0639\u0645 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0648\u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u062c\u0633\u0645 (<a href=\"https:\/\/www.who.int\/health-topics\/micronutrients\" target=\"_blank\" rel=\"noreferrer noopener\">4<\/a>).<\/p>\n<p>\u0641\u064a \u0627\u0644\u0646\u0647\u0627\u064a\u0629\u060c \u062a\u0624\u062b\u0631 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0644\u062f\u064a\u0643 \u0639\u0644\u0649 \u062d\u064a\u0627\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0648\u0639\u0644\u0649 \u0635\u062d\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644.<\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<div class=\"wp-block-media-text is-stacked-on-mobile\">\n<figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"645\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2024\/03\/micronutrients-vs-macronutrients-1024x645.jpg\" alt=\"\u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u0643\u0628\u064a\u0631\u0629 \u0645\u0642\u0627\u0628\u0644 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u062f\u0642\u064a\u0642\u0629: \u0645\u0627 \u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646\u0647\u0645\u0627\u061f | MyFitnessPal\" class=\"wp-image-54734 size-full\" \/><\/figure>\n<div class=\"wp-block-media-text__content\">\n<h5 class=\"wp-block-heading\" id=\"h-you-might-also-like\">\u0642\u062f \u062a\u0631\u063a\u0628 \u0623\u064a\u0636\u0627<\/h5>\n<p class=\"has-medium-font-size\"><a href=\"https:\/\/blog.myfitnesspal.com\/macronutrients-vs-micronutrients-how-are-they-different\/\"><strong>\u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u0643\u0628\u064a\u0631\u0629 \u0645\u0642\u0627\u0628\u0644 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u062f\u0642\u064a\u0642\u0629: \u0645\u0627 \u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646\u0647\u0645\u0627\u061f ><\/strong><\/a><\/p>\n<\/div>\n<\/div>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h2 class=\"wp-block-heading\" id=\"h-understanding-the-seven-nutrients-of-concern\"><strong>\u0641\u0647\u0645 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0633\u0628\u0639\u0629 \u0627\u0644\u0645\u062b\u064a\u0631\u0629 \u0644\u0644\u0642\u0644\u0642<\/strong><\/h2>\n<p>\u0625\u0646 \u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0623\u062f\u0648\u0627\u0631 \u0627\u0644\u0645\u062d\u062f\u062f\u0629 \u0644\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u062f\u0642\u064a\u0642\u0629 \u0641\u064a \u0623\u062c\u0633\u0627\u0645\u0646\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0648\u062c\u064a\u0647 \u062e\u064a\u0627\u0631\u0627\u062a\u0646\u0627 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0648\u062a\u062d\u0641\u064a\u0632\u0646\u0627 \u0639\u0644\u0649 \u062a\u0644\u0628\u064a\u0629 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0646\u0627 \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629.<\/p>\n<p>\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0646\u0638\u0631\u0629 \u0639\u0627\u0645\u0629 \u0633\u0631\u064a\u0639\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u062f\u0642\u064a\u0642\u0629 \u0627\u0644\u0633\u0628\u0639\u0629 \u0630\u0627\u062a \u0627\u0644\u0627\u0647\u062a\u0645\u0627\u0645 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0641\u064a \u0627\u0644\u062f\u0631\u0627\u0633\u0629 \u0627\u0644\u0639\u0627\u0644\u0645\u064a\u0629:<\/p>\n<ul class=\"wp-block-list\">\n<li><strong>\u0627\u0644\u064a\u0648\u062f<\/strong>: <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Iodine-Consumer\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u064a\u0648\u062f<\/a> \u0623\u0645\u0631 \u062d\u064a\u0648\u064a \u0644\u0635\u062d\u0629 \u0627\u0644\u063a\u062f\u0629 \u0627\u0644\u062f\u0631\u0642\u064a\u0629. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0628\u0628 \u0627\u0644\u0646\u0642\u0635 \u0645\u0634\u0627\u0643\u0644 \u0641\u064a \u062a\u0636\u062e\u0645 \u0627\u0644\u063a\u062f\u0629 \u0627\u0644\u062f\u0631\u0642\u064a\u0629 \u0648\u0645\u0634\u0627\u0643\u0644 \u0641\u064a \u0627\u0644\u0646\u0645\u0648 \u0639\u0646\u062f \u0627\u0644\u062d\u0645\u0644 \u0648\u0627\u0644\u0631\u0636\u0639 \u0648\u0627\u0644\u0623\u0637\u0641\u0627\u0644.<\/li>\n<li><strong>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0647<\/strong>: <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminE-Consumer\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0647<\/a> \u064a\u0639\u0645\u0644 \u0643\u0645\u0636\u0627\u062f \u0642\u0648\u064a \u0644\u0644\u0623\u0643\u0633\u062f\u0629. \u0648\u0646\u0642\u0635\u0647 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0636\u0631 \u0628\u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u0629 \u0648\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628.<\/li>\n<li><strong>\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645<\/strong>: <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Calcium-Consumer\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645<\/a> \u0623\u0645\u0631 \u0628\u0627\u0644\u063a \u0627\u0644\u0623\u0647\u0645\u064a\u0629 \u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645\u060c \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0623\u0639\u0635\u0627\u0628 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062f\u064a \u0627\u0644\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u063a\u064a\u0631 \u0627\u0644\u0643\u0627\u0641\u064a\u0629 \u0625\u0644\u0649 \u0636\u0639\u0641 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0632\u064a\u0627\u062f\u0629 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0643\u0633\u0648\u0631.<\/li>\n<li><strong>\u062d\u062f\u064a\u062f<\/strong>: <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Iron-Consumer\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062d\u062f\u064a\u062f<\/a> \u0636\u0631\u0648\u0631\u064a \u0644\u0646\u0642\u0644 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0641\u064a \u0627\u0644\u062f\u0645. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0628\u0628 \u0646\u0642\u0635 \u0627\u0644\u062d\u062f\u064a\u062f \u0641\u0642\u0631 \u0627\u0644\u062f\u0645 \u0627\u0644\u0646\u0627\u062c\u0645 \u0639\u0646 \u0646\u0642\u0635 \u0627\u0644\u062d\u062f\u064a\u062f\u060c \u0648\u0627\u0644\u0630\u064a \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u062a\u0639\u0628 \u0648\u0636\u0628\u0627\u0628 \u0627\u0644\u062f\u0645\u0627\u063a\u060c \u0648\u0625\u0630\u0627 \u062a\u0631\u0643 \u062f\u0648\u0646 \u0639\u0644\u0627\u062c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0628\u0628 \u0645\u0636\u0627\u0639\u0641\u0627\u062a \u062e\u0637\u064a\u0631\u0629 \u0623\u062e\u0631\u0649.<\/li>\n<li><strong>\u0627\u0644\u0631\u064a\u0628\u0648\u0641\u0644\u0627\u0641\u064a\u0646 (\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u06282)<\/strong>: <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Riboflavin-Consumer\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u0631\u064a\u0628\u0648\u0641\u0644\u0627\u0641\u064a\u0646<\/a> \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0639\u0644\u0649 \u0623\u062f\u0627\u0621 \u0648\u0638\u0627\u0626\u0641\u0647\u0627 \u0648\u062a\u062d\u0648\u064a\u0644 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0625\u0644\u0649 \u0637\u0627\u0642\u0629. \u0642\u062f \u062a\u0624\u062f\u064a \u0627\u0644\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u063a\u064a\u0631 \u0627\u0644\u0643\u0627\u0641\u064a\u0629 \u0625\u0644\u0649 \u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u062c\u0644\u062f\u064a\u0629\u060c \u0648\u0642\u062f \u064a\u0624\u062f\u064a \u0646\u0642\u0635 \u0627\u0644\u0631\u064a\u0628\u0648\u0641\u0644\u0627\u0641\u064a\u0646 \u0627\u0644\u0634\u062f\u064a\u062f \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644 \u0625\u0644\u0649 \u0641\u0642\u0631 \u0627\u0644\u062f\u0645.<\/li>\n<li><strong>\u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643<\/strong>: <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Folate-Consumer\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643<\/a> \u0636\u0631\u0648\u0631\u064a \u0644\u0635\u0646\u0639 \u0648\u0625\u0635\u0644\u0627\u062d \u062d\u0645\u0636\u0646\u0627 \u0627\u0644\u0646\u0648\u0648\u064a. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0627\u0644\u0646\u0642\u0635 \u0625\u0644\u0649 \u0641\u0642\u0631 \u0627\u0644\u062f\u0645 \u0627\u0644\u0636\u062e\u0645 \u0627\u0644\u0623\u0631\u0648\u0645\u0627\u062a \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0628\u0628 \u062a\u0642\u0631\u062d\u0627\u062a \u0641\u064a \u0627\u0644\u0641\u0645. \u0639\u0646\u062f \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u062d\u0648\u0627\u0645\u0644\u060c \u0642\u062f \u064a\u0624\u062f\u064a \u0646\u0642\u0635 \u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643 \u0625\u0644\u0649 \u0639\u064a\u0648\u0628 \u0627\u0644\u0623\u0646\u0628\u0648\u0628 \u0627\u0644\u0639\u0635\u0628\u064a \u0639\u0646\u062f \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u062d\u062f\u064a\u062b\u064a \u0627\u0644\u0648\u0644\u0627\u062f\u0629.<\/li>\n<li><strong>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062c<\/strong>: <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminC-Consumer\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062c<\/a> \u064a\u062d\u0645\u064a \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0645\u0646 \u0623\u0636\u0631\u0627\u0631 \u0627\u0644\u062c\u0630\u0648\u0631 \u0627\u0644\u062d\u0631\u0629 \u0648\u064a\u062f\u0639\u0645 \u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0645\u0646\u0627\u0639\u0629 \u0648\u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0643\u0648\u0644\u0627\u062c\u064a\u0646. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0627\u0644\u0646\u0642\u0635 \u0637\u0648\u064a\u0644 \u0627\u0644\u0623\u0645\u062f \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0639\u062f\u0629 \u0623\u0633\u0627\u0628\u064a\u0639 \u0625\u0644\u0649 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0627\u0633\u0642\u0631\u0628\u0648\u0637\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0633\u0628\u0628 \u0627\u0644\u0636\u0639\u0641 \u0648\u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628 \u0648\u0646\u0632\u064a\u0641 \u0627\u0644\u0644\u062b\u0629.<\/li>\n<\/ul>\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p class=\"has-medium-font-size\"><strong>\u0639\u0646 \u0627\u0644\u062e\u0628\u064a\u0631<\/strong><\/p>\n<p><strong>\u0643\u064a\u0644\u0633\u064a \u0643\u0648\u0633\u062a\u0627\u060c MS\u060c RDN <\/strong>\u0647\u0648 \u0627\u062e\u062a\u0635\u0627\u0635\u064a \u062a\u063a\u0630\u064a\u0629 \u0648\u0643\u0627\u062a\u0628 \u0645\u0633\u062c\u0644 \u064a\u0642\u062f\u0645 \u062e\u062f\u0645\u0627\u062a \u0627\u0633\u062a\u0634\u0627\u0631\u064a\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0624\u062b\u0631\u0629 \u0644\u0644\u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u062a\u062c\u0627\u0631\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u0631\u0627\u0626\u062f\u0629. \u0625\u0646\u0647\u0627 \u0634\u062e\u0635\u064a\u0629 \u0645\u0624\u062b\u0631\u0629 \u0641\u064a \u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0648\u0627\u0644\u062a\u0631\u0648\u064a\u062c \u0644\u0639\u0644\u0648\u0645 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 <a href=\"https:\/\/www.linkedin.com\/in\/kelseycosta-rdn\">\u0627\u0644\u062a\u062b\u0642\u064a\u0641 \u0641\u064a \u0645\u062c\u0627\u0644 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629 \u0648\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0639\u0627\u0644\u0645<\/a>.<\/p>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h2 class=\"wp-block-heading\" id=\"h-how-to-know-if-you-re-deficient\"><strong>\u0643\u064a\u0641 \u062a\u0639\u0631\u0641 \u0625\u0630\u0627 \u0643\u0646\u062a \u0646\u0627\u0642\u0635\u064b\u0627<\/strong><\/h2>\n<p>\u0642\u062f \u064a\u0643\u0648\u0646 \u062a\u062d\u062f\u064a\u062f \u0646\u0642\u0635 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u062f\u0642\u064a\u0642\u0629 \u0623\u0645\u0631\u064b\u0627 \u0635\u0639\u0628\u064b\u0627. \u0628\u0639\u0636\u0647\u0627 \u064a\u0633\u0628\u0628 \u0623\u0639\u0631\u0627\u0636\u064b\u0627 \u0645\u0644\u062d\u0648\u0638\u0629 \u0623\u0643\u062b\u0631 \u0645\u0646 \u063a\u064a\u0631\u0647\u0627.<\/p>\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0643\u0644 \u0639\u0646\u0635\u0631 \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062f\u0642\u064a\u0642\u0629 \u0644\u0647 \u0645\u062c\u0645\u0648\u0639\u0629 \u062e\u0627\u0635\u0629 \u0628\u0647 \u0645\u0646 \u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u0646\u0642\u0635\u060c <a href=\"https:\/\/www.who.int\/health-topics\/micronutrients\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u062a\u0631\u0627\u0648\u062d \u0645\u0646 \u062e\u0641\u064a\u0641\u0629 \u0625\u0644\u0649 \u062e\u0637\u064a\u0631\u0629<\/a>.<\/p>\n<p><strong>\u062a\u0634\u0645\u0644 \u0628\u0639\u0636 \u0627\u0644\u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0644\u0646\u0642\u0635 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u062f\u0642\u064a\u0642\u0629\u060c \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644 \u0644\u0627 \u0627\u0644\u062d\u0635\u0631\u060c \u0627\u0644\u062a\u0639\u0628 \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u0648\u0627\u0644\u0645\u0631\u0636 \u0627\u0644\u0645\u062a\u0643\u0631\u0631 \u0648\u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u062c\u0644\u062f \u0648\u0627\u0644\u0634\u0639\u0631 \u0648\u0627\u0644\u0623\u0638\u0627\u0641\u0631 (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9710417\/\" target=\"_blank\" rel=\"noreferrer noopener\">1<\/a><\/strong>, <strong><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31144371\/\" target=\"_blank\" rel=\"noreferrer noopener\">5<\/a>).<\/strong><\/p>\n<p>\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0636\u0639 \u0641\u064a \u0627\u0639\u062a\u0628\u0627\u0631\u0643 \u0623\u0646 \u0627\u0644\u0645\u0634\u0643\u0644\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0628\u0628 \u0623\u064a\u0636\u064b\u0627 \u0647\u0630\u0647 \u0627\u0644\u0623\u0639\u0631\u0627\u0636.<\/p>\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0639\u0644\u0627\u0645\u0627\u062a \u0648\u0627\u0644\u0623\u0639\u0631\u0627\u0636 \u0623\u0648 \u063a\u064a\u0631\u0647\u0627\u060c \u0641\u062a\u062d\u062f\u062b \u0625\u0644\u0649 \u0623\u062e\u0635\u0627\u0626\u064a \u0627\u0644\u0631\u0639\u0627\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629. \u0648\u0647\u0630\u0627 \u0635\u062d\u064a\u062d \u062d\u062a\u0649 \u0644\u0648 \u0644\u0645 \u064a\u0643\u0646 \u0644\u062f\u064a\u0643 \u0623\u064a \u0623\u0639\u0631\u0627\u0636 \u0648\u0644\u0643\u0646\u0643 \u062a\u0639\u062a\u0642\u062f \u0623\u0646\u0643 \u0642\u062f \u062a\u0643\u0648\u0646 \u0645\u0639\u0631\u0636\u064b\u0627 \u0644\u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0646\u0642\u0635 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a.<\/p>\n<p>\u0625\u0630\u0627 \u0643\u0627\u0646 \u0644\u062f\u064a\u0643 \u0641\u0636\u0648\u0644 \u0628\u0628\u0633\u0627\u0637\u0629 \u0628\u0634\u0623\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u062f\u064a\u0643\u060c \u0641\u0644\u0627 \u064a\u0632\u0627\u0644 \u0628\u0625\u0645\u0643\u0627\u0646\u0643 \u0623\u0646 \u062a\u0637\u0644\u0628 \u0645\u0646 \u0645\u0642\u062f\u0645 \u0627\u0644\u062e\u062f\u0645\u0629 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0641\u062d\u0635 \u062f\u0645\u0643 \u0623\u0648 \u0634\u0631\u0627\u0621 \u0645\u062c\u0645\u0648\u0639\u0629 \u0623\u062f\u0648\u0627\u062a \u0627\u062e\u062a\u0628\u0627\u0631 \u0646\u0642\u0635 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u062e\u062f\u0645 <a href=\"https:\/\/www.cdc.gov\/clia\/php\/about\/index.html\" target=\"_blank\" rel=\"noreferrer noopener\">\u0645\u062e\u062a\u0628\u0631 \u0645\u0639\u062a\u0645\u062f \u0645\u0646 CLIA<\/a>.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-what-can-you-do-to-help-prevent-micronutrient-deficiencies\"><strong>\u0645\u0627 \u0627\u0644\u0630\u064a \u064a\u0645\u0643\u0646\u0643 \u0641\u0639\u0644\u0647 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0645\u0646\u0639 \u0646\u0642\u0635 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u062f\u0642\u064a\u0642\u0629\u061f<\/strong><\/h2>\n<h3 class=\"wp-block-heading\" id=\"h-1-eat-a-balanced-diet\">1. \u062a\u0646\u0627\u0648\u0644 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u062a\u0648\u0627\u0632\u0646<\/h3>\n<p>\u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0645\u0646\u0639 \u0646\u0642\u0635 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\u060c \u062a\u0646\u0627\u0648\u0644 \u0646\u0638\u0627\u0645\u064b\u0627 \u063a\u0630\u0627\u0626\u064a\u064b\u0627 \u0645\u062a\u0648\u0627\u0632\u0646\u064b\u0627. \u0648\u064a\u0646\u0628\u063a\u064a \u0623\u0646 \u062a\u0643\u0648\u0646 \u063a\u0646\u064a\u0629 \u0648\u0645\u062a\u0646\u0648\u0639\u0629\u060c <a href=\"https:\/\/www.cancer.gov\/publications\/dictionaries\/cancer-terms\/def\/nutrient-dense-food\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629<\/a>\u060c \u0645\u062b\u0644 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u0643\u0627\u0645\u0644\u0629.<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-2-promote-a-healthy-gut\">2. \u062a\u0639\u0632\u064a\u0632 \u0635\u062d\u0629 \u0627\u0644\u0623\u0645\u0639\u0627\u0621<\/h3>\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u062a\u0633\u064a\u0631 \u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u063a\u0646\u064a \u0628\u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u062c\u0646\u0628\u064b\u0627 \u0625\u0644\u0649 \u062c\u0646\u0628.<\/p>\n<p>\u064a\u0624\u062b\u0631 \u0627\u0644\u0645\u064a\u0643\u0631\u0648\u0628\u064a\u0648\u0645 \u0627\u0644\u0645\u0639\u0648\u064a \u0644\u062f\u064a\u0646\u0627 \u0639\u0644\u0649 \u0645\u062f\u0649 \u0627\u0645\u062a\u0635\u0627\u0635\u0646\u0627 \u0644\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9311823\/\" target=\"_blank\" rel=\"noreferrer noopener\">6<\/a>). \u064a\u0645\u0643\u0646 \u0628\u0627\u0644\u0641\u0639\u0644 \u0625\u0646\u0634\u0627\u0621 \u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0645\u0639\u064a\u0646\u0629 \u0628\u0648\u0627\u0633\u0637\u0629 \u0628\u0643\u062a\u064a\u0631\u064a\u0627 \u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u0644\u062f\u064a\u0646\u0627 \u0623\u064a\u0636\u064b\u0627 (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7071260\/\" target=\"_blank\" rel=\"noreferrer noopener\">7<\/a>).<\/p>\n<p>\u0648\u0628\u0627\u0644\u0645\u062b\u0644\u060c \u062a\u0633\u0627\u0639\u062f \u0628\u0639\u0636 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u062f\u0642\u064a\u0642\u0629 \u0641\u064a \u0646\u0645\u0648 \u0628\u0643\u062a\u064a\u0631\u064a\u0627 \u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u0627\u0644\u0635\u062d\u064a\u0629 (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7071260\/\" target=\"_blank\" rel=\"noreferrer noopener\">7<\/a>).<\/p>\n<p>\u0644\u062a\u0639\u0632\u064a\u0632 \u0635\u062d\u0629 \u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u0648\u062d\u0627\u0644\u0629 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u062f\u0642\u064a\u0642\u0629 \u0644\u062f\u064a\u0643\u060c \u062d\u0627\u0648\u0644 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0632\u064a\u062f <a href=\"https:\/\/blog.myfitnesspal.com\/essential-guide-to-fiber\/\">\u0627\u0644\u0641\u064a\u0628\u0631<\/a>-\u063a\u0646\u064a \u0648 <a href=\"https:\/\/blog.myfitnesspal.com\/should-you-take-a-probiotic\/\">\u0628\u0631\u0648\u0628\u064a\u0648\u062a\u064a\u0643<\/a> \u0627\u0644\u0623\u0637\u0639\u0645\u0629. \u062a\u0635\u063a\u064a\u0631 <a href=\"https:\/\/blog.myfitnesspal.com\/essential-guide-to-processed-foods-according-to-a-nutrition-scientist\/\">\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0641\u0627\u0626\u0642\u0629 \u0627\u0644\u0645\u0639\u0627\u0644\u062c\u0629<\/a> \u0645\u062b\u0644 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0645\u0643\u0631\u0631\u0629\u060c \u0648\u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0633\u0631\u064a\u0639\u0629\u060c \u0648\u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0633\u0643\u0631\u064a\u0629.<\/p>\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0628\u0639\u0636 \u0627\u0644\u0625\u0644\u0647\u0627\u0645\u060c \u062c\u0631\u0628 \u0644\u062f\u064a\u0646\u0627 <a href=\"https:\/\/blog.myfitnesspal.com\/gut-health-nutrition-plan-dr-janese-laster\/\">\u062e\u0637\u0629 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u0644\u0623\u0645\u0639\u0627\u0621 \u0644\u0645\u062f\u0629 7 \u0623\u064a\u0627\u0645<\/a>.<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-3-track-your-food-intake\">3. \u062a\u062a\u0628\u0639 \u0643\u0645\u064a\u0629 \u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u062a\u064a \u062a\u062a\u0646\u0627\u0648\u0644\u0647\u0627<\/h3>\n<p>\u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 <a href=\"https:\/\/myfitnesspal.app.link\/q8Ln04oCoNb\">\u062a\u0637\u0628\u064a\u0642 \u0645\u0627\u064a \u0641\u064a\u062a\u0646\u0633 \u0628\u0627\u0644<\/a> \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062a\u062a\u0628\u0639 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u062f\u0642\u064a\u0642\u0629 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 C.<\/p>\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u062a\u062a\u0628\u0639 \u062a\u0646\u0627\u0648\u0644\u0643 \u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a \u0641\u064a \u062a\u0645\u0643\u064a\u0646\u0643 \u0645\u0646 \u0625\u0646\u0634\u0627\u0621 \u0635\u0648\u0631\u0629 \u0623\u0648\u0636\u062d \u0644\u062a\u063a\u0630\u064a\u062a\u0643 \u0648\u0627\u0643\u062a\u0634\u0627\u0641 \u0645\u062c\u0627\u0644\u0627\u062a \u0627\u0644\u062a\u062d\u0633\u064a\u0646.<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-4-work-with-a-registered-dietitian\">4. \u0627\u0644\u0639\u0645\u0644 \u0645\u0639 \u0627\u062e\u062a\u0635\u0627\u0635\u064a \u062a\u063a\u0630\u064a\u0629 \u0645\u0633\u062c\u0644<\/h3>\n<p>\u0627\u0644\u062a\u0639\u0627\u0648\u0646 \u0645\u0639 \u0627\u062e\u062a\u0635\u0627\u0635\u064a \u062a\u063a\u0630\u064a\u0629 \u0645\u0633\u062c\u0644 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062f\u0639\u0645 \u062c\u0647\u0648\u062f\u0643 \u0628\u0634\u0643\u0644 \u0623\u0643\u0628\u0631. \u0623\u0646\u0647\u0627 \u062a\u0648\u0641\u0631 \u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0634\u062e\u0635\u064a\u0629 \u062d\u0648\u0644 \u062f\u0645\u062c \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0648\u0625\u062c\u0631\u0627\u0621 \u062a\u063a\u064a\u064a\u0631\u0627\u062a \u063a\u0630\u0627\u0626\u064a\u0629 \u062f\u0627\u0626\u0645\u0629.<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-5-know-if-you-re-at-higher-risk\">5. \u0627\u0639\u0631\u0641 \u0645\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u0641\u064a \u062e\u0637\u0631 \u0623\u0643\u0628\u0631<\/h3>\n<p>\u064a\u0639\u062a\u0628\u0631 \u0646\u0647\u062c \u0627\u0644\u063a\u0630\u0627\u0621 \u0623\u0648\u0644\u0627\u064b \u0645\u062b\u0627\u0644\u064a\u064b\u0627. \u0648\u0644\u0643\u0646\u060c \u0642\u062f \u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0628\u0639\u0636 \u0625\u0644\u0649 \u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u062f\u0642\u064a\u0642\u0629 \u0628\u0633\u0628\u0628 \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u062a\u064a \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u064a\u0627\u062a\u0646\u0627\u060c \u0645\u062b\u0644:<\/p>\n<ul class=\"wp-block-list\">\n<li>\u0627\u0644\u062d\u064a\u0636<\/li>\n<li>\u0627\u0644\u062d\u0645\u0644<\/li>\n<li>\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a<\/li>\n<li>\u0628\u0639\u0636 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0623\u0648 \u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a<\/li>\n<li>\u0627\u0644\u0623\u0646\u0638\u0645\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0642\u064a\u062f\u0629 (\u0645\u062b\u0644 <a href=\"https:\/\/blog.myfitnesspal.com\/5-nutrients-vegans-may-be-missing\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0646\u0628\u0627\u062a\u064a<\/a> \u0623\u0648 <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0643\u064a\u062a\u0648<\/a>)<\/li>\n<li>\u0627\u0644\u0639\u0645\u0631 (\u0627\u0644\u0631\u0636\u0639 \u0648\u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0627\u0644\u0635\u063a\u0627\u0631 \u0648\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646)<\/li>\n<\/ul>\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u0623\u0643\u062b\u0631 \u0639\u0631\u0636\u0629 \u0644\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0648\u062c\u0647 \u0627\u0644\u0642\u0635\u0648\u0631\u060c \u0641\u0627\u0633\u062a\u0634\u0631 \u0627\u062e\u062a\u0635\u0627\u0635\u064a \u062a\u063a\u0630\u064a\u0629 \u0623\u0648 \u0623\u062e\u0635\u0627\u0626\u064a \u0631\u0639\u0627\u064a\u0629 \u0635\u062d\u064a\u0629 \u0645\u0633\u062c\u0644. \u0648\u0647\u0630\u0627 \u0645\u0647\u0645 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u062d\u0627\u0644\u0629 \u0635\u062d\u064a\u0629 \u0623\u0648 \u062a\u062a\u0646\u0627\u0648\u0644 \u0623\u062f\u0648\u064a\u0629. \u064a\u0645\u0643\u0646\u0647\u0645 \u062a\u0642\u064a\u064a\u0645 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0648\u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062a\u062d\u062f\u064a\u062f \u0645\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629.<\/p>\n<p>\u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0628\u0639\u0636 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0623\u0648 \u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0636\u0627\u0631\u064b\u0627. \u0644\u0630\u0644\u0643\u060c \u0627\u062a\u0628\u0639 \u0627\u0644\u062c\u0631\u0639\u0627\u062a \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627. \u062a\u062c\u0646\u0628 \u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646 \u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u062f\u0642\u064a\u0642\u0629 \u062f\u0648\u0646 \u062a\u0648\u062c\u064a\u0647\u0627\u062a \u0623\u062e\u0635\u0627\u0626\u064a \u0627\u0644\u0635\u062d\u0629.<\/p>\n<p>\u0647\u0630\u0627 \u0627\u0644\u0645\u0646\u0635\u0628 <a href=\"https:\/\/blog.myfitnesspal.com\/micronutrient-deficiencies\/\">\u0647\u0644 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\u061f \u0627\u0643\u062a\u0634\u0641 \u0645\u0627 \u064a\u0641\u062a\u0642\u062f\u0647 5 \u0645\u0644\u064a\u0627\u0631\u0627\u062a \u0634\u062e\u0635<\/a> \u0638\u0647\u0631\u062a \u0644\u0623\u0648\u0644 \u0645\u0631\u0629 \u0639\u0644\u0649 <a href=\"https:\/\/blog.myfitnesspal.com\">\u0645\u062f\u0648\u0646\u0629 \u0645\u0627\u064a \u0641\u064a\u062a\u0646\u0633 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