{"id":2288,"date":"2025-03-01T19:30:49","date_gmt":"2025-03-01T19:30:49","guid":{"rendered":"https:\/\/www.uaefuture.org\/?p=2288"},"modified":"2025-03-01T19:30:50","modified_gmt":"2025-03-01T19:30:50","slug":"%d8%af%d9%84%d9%8a%d9%84-%d8%a5%d9%84%d9%89-%d8%a7%d9%84%d9%86%d8%b8%d8%a7%d9%85-%d8%a7%d9%84%d8%ba%d8%b0%d8%a7%d8%a6%d9%8a-%d8%a7%d9%84%d9%85%d8%aa%d9%88%d8%b3%d8%b7%d9%8a%d8%a9-%d8%a7%d9%84%d9%81","status":"publish","type":"post","link":"https:\/\/www.uaefuture.org\/?p=2288","title":{"rendered":"\u062f\u0644\u064a\u0644 \u0625\u0644\u0649 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u064a\u0629: \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0648\u0639\u0627\u062f\u0627\u062a \u0646\u0645\u0637 \u0627\u0644\u062d\u064a\u0627\u0629"},"content":{"rendered":"<p> <br \/>\n<br \/><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2025\/02\/guide-to-mediterranean-diet-1024x683.jpg\" class=\"attachment-large size-large wp-post-image\" alt=\"\u062f\u0644\u064a\u0644 \u0625\u0644\u0649 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u064a\u0629: \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0648\u0639\u0627\u062f\u0627\u062a \u0646\u0645\u0637 \u0627\u0644\u062d\u064a\u0627\u0629 | myfitnesspal\" \/><\/p>\n<p>\u0647\u0646\u0627\u0643 \u0633\u0628\u0628 \u0628\u0642\u064a\u062a \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u062a\u0648\u0633\u0637 <a href=\"https:\/\/www.usnews.com\/info\/blogs\/press-room\/articles\/2025-01-03\/u-s-news-releases-the-2025-edition-of-best-diets\">\u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629<\/a> \u0633\u0646\u0629 \u0628\u0639\u062f \u0633\u0646\u0629. \u0625\u0646\u0647 \u0645\u0633\u062a\u062f\u0627\u0645 \u0648\u0642\u0627\u0628\u0644 \u0644\u0644\u062a\u062d\u0642\u064a\u0642 \u0648\u0648\u0627\u0642\u0639\u064a \u0644\u0644\u0645\u0633\u0627\u0641\u0627\u062a \u0627\u0644\u0637\u0648\u064a\u0644\u0629 (<a href=\"https:\/\/health.usnews.com\/best-diet\/best-diets-overall\">1<\/a>).<\/p>\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u0625\u0646\u0647 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0645\u062c\u0631\u062f \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a. \u0625\u0646\u0647 \u0646\u0645\u0637 \u062d\u064a\u0627\u0629.<\/p>\n<p>\u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639 \u060c \u064a\u0639\u062f \u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a \u0645\u0639 \u0627\u0644\u0623\u0635\u062f\u0642\u0627\u0621 \u0648\u0646\u0642\u0644 \u062c\u0633\u0645\u0643 \u0628\u0634\u0643\u0644 \u0645\u0646\u062a\u0638\u0645 \u0623\u0645\u0631\u064b\u0627 \u0645\u0647\u0645\u064b\u0627 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u0645\u0644\u0648\u0621 \u0628\u0627\u0644\u0645\u062e\u062a\u0644\u0641\u064a\u0646 (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5418209\/\">2<\/a>\u0648<a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/16037-mediterranean-diet\">3<\/a>). \u0647\u0630\u0647 \u0627\u0644\u062a\u0631\u064a\u0641\u064a\u0643\u062a\u0627 \u0647\u064a \u0641\u064a \u0627\u0644\u062d\u0642\u064a\u0642\u0629 \u0627\u0644\u062a\u0630\u0643\u0631\u0629 \u0627\u0644\u0630\u0647\u0628\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062c\u0639\u0644 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u062a\u0648\u0633\u0637 \u200b\u200b\u064a\u0631\u062a\u0641\u0639 \u0625\u0644\u0649 \u0642\u0645\u0629 \u0627\u0644\u0645\u062e\u0637\u0637\u0627\u062a \u0643\u0644 \u0639\u0627\u0645.<\/p>\n<p>\u0646\u062d\u0646 \u0646\u0642\u0648\u0645 \u0628\u062a\u0641\u0643\u064a\u0643\u0647 \u062d\u062a\u0649 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0627\u0644\u0639\u064a\u0634 \u0648\u062a\u0646\u0627\u0648\u0644 \u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0628\u062d\u0631 \u0627\u0644\u0623\u0628\u064a\u0636 \u0627\u0644\u0645\u062a\u0648\u0633\u0637.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-what-is-the-mediterranean-diet\"><strong>\u0645\u0627 \u0647\u0648 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0628\u062d\u0631 \u0627\u0644\u0623\u0628\u064a\u0636 \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u061f<\/strong><\/h2>\n<p>\u063a\u0646\u064a \u0628\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u060c \u0648\u064a\u0633\u062a\u0646\u062f \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u064a\u0629 (<a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/16037-mediterranean-diet\">3<\/a>):<\/p>\n<ul class=\"wp-block-list\">\n<li>\u0627\u0644\u062e\u0636\u0627\u0631<\/li>\n<li>\u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0648\u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a<\/li>\n<li>\u062d\u0628\u064a\u0628\u0627\u062a \u0643\u0627\u0645\u0644\u0629<\/li>\n<li>\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629<\/li>\n<\/ul>\n<p>\u064a\u0645\u064a\u0644 \u0623\u062e\u0635\u0627\u0626\u064a\u0648 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0625\u0644\u0649 \u062f\u0639\u0645 \u0647\u0630\u0627 \u0627\u0644\u0646\u0645\u0637 \u0645\u0646 \u0627\u0644\u0623\u0643\u0644. <a href=\"https:\/\/myfitnesspal.app.link\/2xn7A35SaRb\">myfitnesspal<\/a>\u0631\u0626\u064a\u0633 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u060c \u0645\u064a\u0644\u064a\u0633\u0627 \u062c\u0627\u064a\u062c\u0631 \u060c RD \u060c LD \u060c \u0647\u0648 \u0645\u0634\u062c\u0639 \u0643\u0628\u064a\u0631 \u0644\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/p>\n<p>&#8220;\u0625\u0646 \u0627\u062a\u0628\u0627\u0639 \u0646\u0645\u0637 \u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0628\u062d\u0631 \u0627\u0644\u0623\u0628\u064a\u0636 \u0627\u0644\u0645\u062a\u0648\u0633\u0637 \u200b\u200b\u064a\u0633\u0645\u062d \u0628\u0639\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0644 \u0627\u0644\u0645\u0631\u0646\u0629 \u0645\u0639 \u062a\u0634\u062c\u064a\u0639 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0643\u062b\u0641\u0629 \u0644\u0644\u0645\u063a\u0630\u064a\u0627\u062a&#8221; \u060c \u0643\u0645\u0627 \u062a\u0642\u0648\u0644.<\/p>\n<p>&#8220;\u0623\u062d\u0628 \u0623\u0646 \u0647\u0630\u0627 \u0627\u0644\u0646\u0647\u062c \u0644\u0627 \u064a\u0642\u0637\u0639 \u0623\u064a \u0645\u062c\u0645\u0648\u0639\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0648\u0644\u0643\u0646\u0647 \u064a\u0639\u0637\u064a \u0627\u0644\u0623\u0648\u0644\u0648\u064a\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u0641\u0625\u0646\u0647 \u064a\u0634\u062c\u0639 \u0639\u0644\u0649 \u0633\u0644\u0648\u0643\u064a\u0627\u062a \u0648\u0642\u062a \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0625\u064a\u062c\u0627\u0628\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u062a\u0628\u0627\u0637\u0624 \u0644\u0644\u0627\u0633\u062a\u0645\u062a\u0627\u0639 \u0628\u062a\u0646\u0627\u0648\u0644 \u0637\u0639\u0627\u0645\u0643 \u0628\u0635\u062d\u0628\u0629 \u0627\u0644\u0622\u062e\u0631\u064a\u0646 &#8220;\u060c \u0643\u0645\u0627 \u064a\u0642\u0648\u0644 \u062c\u0627\u064a\u062c\u0631.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-health-benefits-of-the-mediterranean-diet\"><strong>\u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0628\u062d\u0631 \u0627\u0644\u0623\u0628\u064a\u0636 \u0627\u0644\u0645\u062a\u0648\u0633\u0637<\/strong><\/h2>\n<p>\u064a\u0628\u062f\u0648 \u0623\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0628\u062d\u0631 \u0627\u0644\u0623\u0628\u064a\u0636 \u0627\u0644\u0645\u062a\u0648\u0633\u0637 \u200b\u200b\u0644\u0627 \u062d\u0635\u0631 \u0644\u0647. \u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u060c \u0623\u0648 \u062a\u0631\u064a\u062f \u0628\u0628\u0633\u0627\u0637\u0629 \u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u062a\u0643 \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629 \u060c \u0641\u0625\u0646 \u0647\u0630\u0647 \u0627\u0644\u062e\u0637\u0629 \u0647\u064a \u0645\u0643\u0627\u0646 \u0631\u0627\u0626\u0639 \u0644\u0644\u0628\u062f\u0621 (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7400632\/\">5<\/a>).<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-anti-inflammatory-properties-nbsp\">\u062e\u0635\u0627\u0626\u0635 \u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a<\/h3>\n<p>\u0643\u0644 \u062a\u0644\u0643 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0627\u0631 \u0627\u0644\u0645\u0644\u0648\u0646\u0629 \u0627\u0644\u062a\u064a \u062a\u0645\u0646\u062d \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u064a\u0629 \u0642\u0648\u062a\u0647\u0627 \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a.<\/p>\n<p>\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0647\u064a &#8220;\u0627\u0644\u0631\u062c\u0627\u0644 \u0627\u0644\u0637\u064a\u0628\u064a\u0646&#8221; \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0645\u062d\u0627\u0631\u0628\u0629 &#8220;\u0627\u0644\u0623\u0634\u0631\u0627\u0631&#8221; (\u0627\u0644\u062c\u0630\u0648\u0631 \u0627\u0644\u062d\u0631\u0629) \u0627\u0644\u062a\u064a \u062a\u062a\u0631\u0627\u0643\u0645 \u0641\u064a \u062c\u0633\u0645\u0643 \u0645\u0639 \u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a (<a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/16037-mediterranean-diet\">3<\/a>).<\/p>\n<p>\u0645\u0646 \u0623\u064a\u0646 \u064a\u0623\u062a\u064a \u0647\u0624\u0644\u0627\u0621 &#8220;\u0627\u0644\u0623\u0634\u0631\u0627\u0631&#8221;\u061f<\/p>\n<ul class=\"wp-block-list\">\n<li>\u0627\u0644\u0628\u064a\u0626\u0629<\/li>\n<li>\u0636\u063a\u0637<\/li>\n<li>\u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u0639\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0644 \u0627\u0644\u0639\u0638\u064a\u0645\u0629<\/li>\n<li>\u0646\u0642\u0635 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a<\/li>\n<\/ul>\n<p>\u0644\u0643\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u060c \u0648\u0627\u0644\u062a\u064a \u062a\u0642\u0639 \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u062a\u0648\u0633\u0637 \u200b\u200b\u060c \u062a\u0628\u064a\u0646 \u0623\u0646\u0647\u0627 \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062e\u0641\u0636 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7400632\/\">5<\/a>).<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-heart-health\">\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628<\/h3>\n<p>\u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0643\u0628\u0631 \u0645\u0637\u0627\u0644\u0628\u0627\u062a \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u064a\u0629 \u0628\u0627\u0644\u0634\u0647\u0631\u0629 \u0647\u064a \u0627\u0644\u062f\u0648\u0631 \u0627\u0644\u0631\u0627\u0626\u0639 \u0627\u0644\u0630\u064a \u062a\u0644\u0639\u0628\u0647 \u0641\u064a \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628.<\/p>\n<p>\u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0628\u0639\u0636 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u062a\u0642\u0648\u0644 \u0625\u0646\u0647\u0627 \u062f\u0647\u0648\u0646 \u0635\u062d\u064a\u0629 \u060c \u0645\u062b\u0644 \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u060c \u0648\u0627\u0644\u062a\u064a \u062a\u0645\u0646\u062d \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u064a\u0629 \u0646\u0641\u0648\u0630\u0647\u0627 \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0628\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u060c \u0641\u0625\u0646\u0646\u0627 \u0646\u0639\u0644\u0645 \u0623\u0646\u0647\u0627 \u0645\u062c\u0645\u0644 \u0646\u0645\u0637 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062f\u062b \u0627\u0644\u0641\u0631\u0642 \u062d\u0642\u064b\u0627.<\/p>\n<p>\u0625\u0644\u064a\u0643 \u0645\u0627 \u064a\u062c\u0639\u0644 \u0623\u0633\u0644\u0648\u0628 \u062d\u064a\u0627\u0629 \u0627\u0644\u0628\u062d\u0631 \u0627\u0644\u0623\u0628\u064a\u0636 \u0627\u0644\u0645\u062a\u0648\u0633\u0637 \u200b\u200b\u0643\u0628\u064a\u0631\u064b\u0627 \u0644\u0635\u062d\u0629 \u0642\u0644\u0628\u0643 (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5418209\/\">2<\/a>\u0648<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30817261\/\">6<\/a>):<\/p>\n<ul class=\"wp-block-list\">\n<li>\u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629<\/li>\n<li>\u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a<\/li>\n<li>\u0625\u0639\u0637\u0627\u0621 \u0627\u0644\u0623\u0648\u0644\u0648\u064a\u0629 \u0644\u0644\u0646\u0648\u0645<\/li>\n<li>\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629<\/li>\n<li>\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629<\/li>\n<li>\u0627\u0644\u062f\u0647\u0648\u0646 \u063a\u064a\u0631 \u0627\u0644\u0645\u0634\u0628\u0639\u0629<\/li>\n<\/ul>\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=\"643\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2024\/02\/2072062_HeartHealth_V3_op1A_020524-1024x643.jpg\" alt=\"\u0643\u064a\u0641\u064a\u0629 \u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628: 29 \u0634\u064a\u0626\u064b\u0627 \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0641\u0639\u0644\u0647\" class=\"wp-image-54604 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\u0639\u062c\u0628\u0643 \u0623\u064a\u0636\u064b\u0627<\/h5>\n<p class=\"has-medium-font-size\"><strong><a href=\"https:\/\/blog.myfitnesspal.com\/how-to-improve-heart-health-29-things-you-should-do\/\">\u0643\u064a\u0641\u064a\u0629 \u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628: 29 \u0634\u064a\u0626\u064b\u0627 \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0641\u0639\u0644\u0647<\/a><\/strong><\/p>\n<\/div>\n<\/div>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h3 class=\"wp-block-heading\" id=\"h-healthy-aging-nbsp\">\u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629 \u0627\u0644\u0635\u062d\u064a\u0629<\/h3>\n<p>\u062a\u0631\u064a\u062f \u0623\u0646 \u062a\u0639\u064a\u0634 \u0644\u062a\u0643\u0648\u0646 100\u061f \u062c\u0631\u0628 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u062a\u0648\u0633\u0637 \u200b\u200b\u060c <a href=\"https:\/\/blog.myfitnesspal.com\/foods-that-do-dont-support-aging-longevity\/\">\u0646\u0645\u0637 \u0627\u0644\u0623\u0643\u0644 \u0627\u0644\u063a\u0646\u064a \u0628\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0642\u0627\u0626\u0645\u0629 \u0639\u0644\u0649 \u0637\u0648\u0644 \u0627\u0644\u0639\u0645\u0631<\/a>.<\/p>\n<p>\u062a\u0638\u0647\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0646\u0638\u0627\u0645\u064b\u0627 \u063a\u0630\u0627\u0626\u064a\u064b\u0627 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u0631\u0643\u0628\u0627\u062a \u0623\u0642\u0644 \u0627\u0644\u062a\u0647\u0627\u0628\u064a\u0629 \u060c \u0645\u062b\u0644 \u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0627\u0644\u0645\u0636\u0627\u0641\u0629 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0634\u0628\u0639\u0629 \u060c \u0648\u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a \u060c \u0645\u062b\u0644 \u062a\u0644\u0643 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0641\u064a \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u062a\u0648\u0633\u0637 \u200b\u200b\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0639\u0632\u0632 \u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062e\u0641\u0636 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0645\u0632\u0645\u0646 \u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a (<a href=\"https:\/\/www.mdpi.com\/2227-9059\/9\/8\/922\">7<\/a>).<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-weight-management\">\u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0648\u0632\u0646<\/h3>\n<p>\u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062a\u062a\u0637\u0644\u0639 \u0625\u0644\u0649 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u064a\u0647 \u060c \u0641\u0625\u0646 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u064a\u0629 \u0644\u0647 \u0638\u0647\u0631\u0643 (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9105806\/\">8<\/a>). \u0628\u0641\u0636\u0644 \u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u060c \u062a\u0631\u0643\u062a \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0631\u0636\u0627 \u0639\u0646 \u0648\u062c\u0628\u0627\u062a\u0643 \u0648\u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062e\u0641\u064a\u0641\u0629.<\/p>\n<p>\u062a\u0638\u0647\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646 \u0645\u0644\u0621 \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0630\u0627\u062a \u0627\u0644\u062c\u0648\u062f\u0629 \u0627\u0644\u0623\u0641\u0636\u0644 \u064a\u0639\u0646\u064a \u0623\u0646\u0643 \u0623\u0643\u062b\u0631 \u0639\u0631\u0636\u0629 \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0647\u062f\u0627\u0641 \u0648\u0632\u0646\u0643 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u064a\u0647\u0627 (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9105806\/\">8<\/a>\u0648 <a href=\"https:\/\/www.mdpi.com\/2072-6643\/14\/14\/2956\">9<\/a>).<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-key-foods-in-the-mediterranean-diet\"><strong>\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0641\u064a \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u062a\u0648\u0633\u0637<\/strong><\/h2>\n<p>\u0648\u062a\u0634\u0645\u0644 \u0627\u0644\u0637\u0628\u0642\u0627\u062a \u0641\u064a \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u064a\u0629 (<a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/16037-mediterranean-diet\">3<\/a>):<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-fruits\">\u0627\u0644\u062b\u0645\u0627\u0631:<\/h3>\n<p>\u064a\u0634\u062c\u0639 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0628\u062d\u0631 \u0627\u0644\u0645\u062a\u0648\u0633\u0637 \u200b\u200b\u0639\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0637\u0627\u0632\u062c\u0629 \u0648\u0627\u0644\u0645\u0648\u0633\u0645\u064a\u0629 \u0648\u0627\u0644\u0643\u0627\u0645\u0644\u0629. \u0625\u0646\u0647\u0627 \u062d\u0644\u0648\u0649 \u0623\u0648 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u062d\u0644\u0648\u0629 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a.<\/p>\n<p>\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0628\u0639\u0636 \u0627\u0644\u0637\u0631\u0642 \u0644\u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0625\u0644\u0649 \u0648\u062c\u0628\u0627\u062a\u0643:<\/p>\n<ul class=\"wp-block-list\">\n<li>\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0637\u0627\u0632\u062c\u0629 \u060c \u0645\u062b\u0644 \u0627\u0644\u062a\u0648\u062a<\/li>\n<li>\u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0645\u062c\u0641\u0641\u0629 \u0623\u0648 \u0627\u0644\u0645\u062c\u0645\u062f\u0629 \u0623\u0648 \u0627\u0644\u0645\u062d\u0641\u0648\u0638\u0629 (\u0644\u0627 \u064a\u0648\u062c\u062f \u0633\u0643\u0631 \u0645\u0636\u0627\u0641 \u060c \u0645\u0646 \u0641\u0636\u0644\u0643)<\/li>\n<li>\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0645\u0639\u0644\u0628\u0629 \u0623\u0648 \u0627\u0644\u0645\u0644\u064a\u0626\u0629 \u0627\u0644\u0645\u062d\u0641\u0648\u0638\u0629 \u0641\u064a \u0639\u0635\u064a\u0631 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0628\u0646\u0633\u0628\u0629 100 \u066a<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\" id=\"h-vegetables\">\u0627\u0644\u062e\u0636\u0627\u0631:<\/h3>\n<p>\u0644\u0627 \u062a\u0648\u062c\u062f \u0648\u062c\u0628\u0629 \u0627\u0644\u0628\u062d\u0631 \u0627\u0644\u0623\u0628\u064a\u0636 \u0627\u0644\u0645\u062a\u0648\u0633\u0637 \u200b\u200b\u0645\u0639 \u0627\u0644\u062e\u0636\u0627\u0631. \u0623\u0646\u0647\u0627 \u062a\u0634\u0643\u0644 \u0623\u0633\u0627\u0633 \u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0646\u0628\u0627\u062a\u0627\u062a \u060c \u0648\u0627\u0644\u0623\u0643\u062b\u0631 \u0643\u062b\u0627\u0641\u0629 \u0641\u064a \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/p>\n<p>\u0643\u0644 \u0647\u0630\u0647 \u0627\u0644\u0623\u0646\u0648\u0627\u0639 \u0645\u0646 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u064a\u0629:<\/p>\n<ul class=\"wp-block-list\">\n<li>\u0627\u0644\u062e\u0636\u0627\u0631 \u0627\u0644\u0637\u0627\u0632\u062c\u0629<\/li>\n<li>\u0627\u0644\u062e\u0636\u0627\u0631 \u0627\u0644\u0645\u062c\u0645\u062f\u0629<\/li>\n<li>\u062a\u0639\u0644\u0628 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0634\u0637\u0641 \u062c\u064a\u062f\u0627. \u0642\u062f \u064a\u0642\u0644\u0644 \u0627\u0644\u0634\u0637\u0641 \u0645\u0646 \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645 \u0625\u0644\u0649 33 \u066a \u0641\u064a \u0627\u0644\u062e\u0636\u0627\u0631 \u0627\u0644\u0645\u0639\u0644\u0628\u0629 (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/6833685\/\">10<\/a>).<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\" id=\"h-whole-grains-nbsp\">\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629:<\/h3>\n<p>\u0639\u0634\u0627\u0642 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u060c \u0627\u0647\u0644\u0627 \u0648\u0633\u0647\u0644\u0627 \u0628\u0643\u0645 \u0647\u0646\u0627! \u0625\u0646 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u064a\u0629 \u0645\u0644\u064a\u0621 \u0628\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u0644\u064a\u0645\u0647\u0627 \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 <a href=\"https:\/\/blog.myfitnesspal.com\/why-is-fiber-important-and-how-to-incorporate-it-into-your-day\/\">\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629<\/a> \u0648\u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u063a\u0630\u064a\u0629 \u0627\u0644\u0645\u0647\u0645\u0629 \u060c \u0645\u062b\u0644 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0628.<\/p>\n<p>\u062a\u0634\u0645\u0644 \u0628\u0639\u0636 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0627\u0644\u062a\u064a \u062a\u062a\u0646\u0627\u0633\u0628 \u0645\u0639 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u064a\u0629:<\/p>\n<ul class=\"wp-block-list\">\n<li>\u0627\u0644\u062d\u0646\u0637\u0629 \u0627\u0644\u0633\u0648\u062f\u0627\u0621<\/li>\n<li>\u0628\u0648\u0644\u062c\u0648\u0631<\/li>\n<li>\u0641\u0627\u0631\u0648<\/li>\n<li>\u062e\u0628\u0632 \u0645\u062a\u0639\u062f\u062f \u0627\u0644\u0645\u062f\u0649<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\" id=\"h-beans-legumes-lentils\">\u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u060c \u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a \u060c \u0627\u0644\u0639\u062f\u0633:<\/h3>\n<p>\u0643\u0644\u0645\u0627 \u0632\u0627\u062f \u0639\u062f\u062f \u0627\u0644\u0623\u062f\u0648\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062e\u062a\u0627\u0631\u0647\u0627 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0646\u0628\u0627\u062a\u064a.  \u064a\u062a\u0645 \u0627\u0644\u062a\u0631\u062d\u064a\u0628 \u0628\u062c\u0645\u064a\u0639 \u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0648\u0627\u0644\u0639\u062f\u0633 \u0648\u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621 \u0641\u064a \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u064a\u0629. \u064a\u062a\u0645 \u062f\u0645\u062c \u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u064a\u0648\u0645 \u0648\u0645\u0627\u064a\u0648 <a href=\"https:\/\/blog.myfitnesspal.com\/9-20-minute-high-fiber-breakfast-recipes-under-325-calories\/\">\u0638\u0647\u0631 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0625\u0641\u0637\u0627\u0631 <\/a>\u0641\u064a \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u062d\u064a\u0627\u0646 (\u0645\u062b\u0644 \u0641\u064a \u0623 <a href=\"https:\/\/blog.myfitnesspal.com\/spicy-lentil-shakshuka-with-garlicky-yogurt\/\">\u0627\u0644\u0639\u062f\u0633 \u0627\u0644\u062d\u0627\u0631 \u0634\u0627\u0643\u0634\u0648\u0643\u0627<\/a>!)<\/p>\n<p>\u0628\u0639\u0636 \u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u062c\u064a\u062f\u0629 \u062a\u0634\u0645\u0644:<\/p>\n<ul class=\"wp-block-list\">\n<li>\u0627\u0644\u0639\u062f\u0633<\/li>\n<li>\u0627\u0644\u062d\u0645\u0635<\/li>\n<li>\u062d\u0628\u0648\u0628 \u0644\u064a\u0645\u0627<\/li>\n<li>\u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0627\u0644\u0628\u064a\u0636\u0627\u0621<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\" id=\"h-healthy-fats-nbsp\">\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629:<\/h3>\n<p>\u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0627\u0644\u0628\u0643\u0631 \u0627\u0644\u0645\u0645\u062a\u0627\u0632 \u0647\u0648 \u0627\u0644\u062f\u0639\u0627\u0645\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0639\u0644\u0649 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0628\u062d\u0631 \u0627\u0644\u0623\u0628\u064a\u0636 \u0627\u0644\u0645\u062a\u0648\u0633\u0637. \u0633\u0648\u0627\u0621 \u0623\u0643\u0627\u0646 \u062e\u0628\u0632\u064b\u0627 \u0641\u064a \u062e\u0628\u0632 \u0627\u0644\u0625\u0641\u0637\u0627\u0631 \u0623\u0648 \u0627\u0644\u0631\u0637\u0628 \u0639\u0644\u0649 \u0627\u0644\u0633\u0644\u0637\u0627\u062a \u0623\u0648 \u0627\u0644\u062e\u0636\u0627\u0631 \u060c \u0641\u0645\u0646 \u0627\u0644\u0645\u0624\u0643\u062f \u0623\u0646\u0647 \u064a\u0638\u0647\u0631 \u0637\u0648\u0627\u0644 \u0627\u0644\u064a\u0648\u0645.<\/p>\n<p>\u0648\u0634\u0645\u0644\u062a \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0623\u062e\u0631\u0649 \u063a\u064a\u0631 \u0627\u0644\u0645\u0634\u0628\u0639\u0629 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a:<\/p>\n<ul class=\"wp-block-list\">\n<li>\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a<\/li>\n<li>\u0627\u0644\u0628\u0630\u0648\u0631<\/li>\n<li>\u0627\u0644\u0632\u064a\u0648\u062a \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629<\/li>\n<li>\u0632\u064a\u0648\u062a \u0627\u0644\u0628\u0630\u0648\u0631<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\" id=\"h-animal-proteins-nbsp-nbsp\">\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u064a\u0629:<\/h3>\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0644\u0639\u0628 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u064a\u0629 \u062f\u0648\u0631\u064b\u0627 \u0641\u064a \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u064a\u0629 \u060c \u0641\u0642\u0637 \u0623\u0643\u062b\u0631 \u0636\u062c\u0629.<\/p>\n<p>\u064a\u0642\u0648\u0644 \u0643\u0627\u062b\u0631\u064a\u0646 \u0628\u0627\u0633\u0628\u0627\u0648\u0645 \u060c \u0627\u062e\u062a\u0635\u0627\u0635\u064a \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0641\u064a MyFitnesspal: &#8220;\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0647\u064a \u0623\u0633\u0627\u0633 \u0645\u0639\u0638\u0645 \u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0628\u062d\u0631 \u0627\u0644\u0623\u0628\u064a\u0636 \u0627\u0644\u0645\u062a\u0648\u0633\u0637 \u200b\u200b\u060c \u0625\u0644\u0627 \u0623\u0646 \u0647\u0646\u0627\u0643 \u0639\u062f\u0629 \u0623\u0646\u0648\u0627\u0639 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0642\u0627\u0626\u0645\u0629 \u0639\u0644\u0649 \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u0627\u062a \u0641\u064a \u0627\u0644\u0642\u0627\u0626\u0645\u0629&#8221;.<\/p>\n<p>\u0648\u062a\u0634\u0645\u0644 \u0647\u0630\u0647 \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0648\u0627\u0644\u0644\u0628\u0646 \u0648\u0627\u0644\u062c\u0628\u0646.<\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<figure class=\"wp-block-image aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2025\/02\/mediterranean-grocery-list-683x1024.jpg\" alt=\"\" class=\"wp-image-61797\" \/><\/figure>\n<div style=\"height:20px\" 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\u0631\u0627\u0621<\/strong><\/p>\n<p><strong>\u0625\u0644\u064a\u0632\u0627\u0628\u064a\u062b \u0634\u0648 \u060c MS \u060c RDN \u060c CPT <\/strong>\u0647\u0648 \u062e\u0628\u064a\u0631 \u0641\u064a \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u060c \u0645\u0624\u0644\u0641 \u0643\u062a\u0627\u0628 \u0637\u0628\u062e \u0623\u0631\u0628\u0639 \u0645\u0631\u0627\u062a \u0648\u0631\u0627\u0626\u062f \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0645\u0628\u0643\u0631 \u0641\u064a \u0645\u062c\u0627\u0644 \u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u062e\u0635\u0648\u0628\u0629. \u0648\u0647\u064a \u0631\u0626\u064a\u0633\u0629 \u0648\u0645\u0627\u0644\u0643\u0629 \u0634\u0631\u0643\u0629 \u0627\u0644\u0627\u062a\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062a\u062e\u0630 \u0645\u0646 \u0627\u0644\u0648\u0644\u0627\u064a\u0627\u062a \u0627\u0644\u0645\u062a\u062d\u062f\u0629 \u0645\u0642\u0631\u0627\u064b \u0644\u0647\u0627 \u060c Shaw Easy Swaps.<\/p>\n<p><strong>\u0643\u0627\u062b\u0631\u064a\u0646 \u0628\u0627\u0633\u0628\u0627\u0648\u0645 \u060c MS \u060c RD <\/strong>\u0647\u0644 \u0645\u0646\u0633\u0642 \u0628\u064a\u0627\u0646\u0627\u062a \u0627\u0644\u0637\u0639\u0627\u0645 \u0641\u064a myFitnessPal. \u062d\u0635\u0644\u062a \u0639\u0644\u0649 \u062f\u0631\u062c\u0629 \u0627\u0644\u0645\u0627\u062c\u0633\u062a\u064a\u0631 \u0641\u064a \u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0627\u0644\u062a\u063a\u0630\u0648\u064a \u0645\u0646 \u0643\u0644\u064a\u0629 \u0641\u0631\u064a\u062f\u0645\u0627\u0646 \u0644\u0639\u0644\u0648\u0645 \u0648\u0633\u064a\u0627\u0633\u0629 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0641\u064a \u062c\u0627\u0645\u0639\u0629 \u062a\u0627\u0641\u062a\u0633 \u0648\u0623\u0643\u0645\u0644\u062a \u062a\u062f\u0631\u064a\u0628\u0647\u0627 \u0641\u064a \u0645\u062c\u0627\u0644 \u0627\u0644\u063a\u0630\u0627\u0621 \u0641\u064a UVA Well being \u060c \u062d\u064a\u062b \u062a\u0639\u0645\u0644 \u0623\u064a\u0636\u064b\u0627 \u0643\u0645\u0633\u062a\u0634\u0627\u0631\u0629 \u0644\u0644\u062a\u063a\u0630\u064a\u0629 \u0644\u0645\u0631\u0636\u0649 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628.<\/p>\n<p><strong>Melissa Jaeger RD \u060c LD <\/strong>\u0647\u0648 \u0631\u0626\u064a\u0633 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0644 myfitnesspal. \u062d\u0635\u0644\u062a \u0645\u064a\u0644\u064a\u0633\u0627 \u0639\u0644\u0649 \u0628\u0643\u0627\u0644\u0648\u0631\u064a\u0648\u0633 \u0641\u064a \u0627\u0644\u0622\u062f\u0627\u0628 \u0641\u064a \u0627\u0644\u062a\u063a\u0630\u064a\u0629 (DPD) \u0645\u0646 \u0643\u0644\u064a\u0629 \u0633\u0627\u0646\u062a \u0628\u0646\u062f\u064a\u0643\u062a \u0648\u0623\u0643\u0645\u0644\u062a \u062a\u062f\u0631\u064a\u0628\u0647\u0627 \u0641\u064a \u062c\u0627\u0645\u0639\u0629 \u0648\u0644\u0627\u064a\u0629 \u0623\u064a\u0648\u0627. \u0641\u064a \u0645\u0627\u064a\u0648 2024 \u060c \u062a\u0645 \u0627\u0644\u0627\u0639\u062a\u0631\u0627\u0641 \u0628\u0647\u0627 \u0628\u0627\u0639\u062a\u0628\u0627\u0631\u0647\u0627 \u0623\u062e\u0635\u0627\u0626\u064a\u0629 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0634\u0627\u0628\u0629 \u0627\u0644\u0645\u0633\u062c\u0644\u0629 \u0627\u0644\u062a\u064a \u062a\u0645\u0646\u062d\u0647\u0627 \u0623\u0643\u0627\u062f\u064a\u0645\u064a\u0629 \u0645\u064a\u0646\u064a\u0633\u0648\u062a\u0627 \u0644\u0644\u062a\u063a\u0630\u064a\u0629 \u0648\u0639\u0644\u0645 \u0627\u0644\u062a\u063a\u0630\u064a\u0629.<\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n<h2 class=\"wp-block-heading\" id=\"h-mediterranean-diet-meal-plan\">\u062e\u0637\u0629 \u0648\u062c\u0628\u0629 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u064a\u0629<\/h2>\n<p>\u0627\u062c\u0639\u0644 \u0627\u0644\u0623\u0645\u0631 \u0628\u0633\u064a\u0637\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u064a\u0629 \u0648\u062a\u062e\u0637\u064a\u0637 \u0648\u062c\u0628\u0627\u062a\u0643 \u0648\u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0645\u0639 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u0632\u0645 \u0627\u0644\u0642\u0648\u0629.<\/p>\n<p>\u0625\u0644\u064a\u0643 \u0645\u062b\u0627\u0644 \u0639\u0644\u0649 \u0634\u0643\u0644 \u064a\u0648\u0645\u0643:<\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<figure class=\"wp-block-table\">\n<table class=\"has-fixed-layout\">\n<tbody>\n<tr>\n<td class=\"has-text-align-center\" data-align=\"center\"><strong>\u0625\u0641\u0637\u0627\u0631<\/strong><\/td>\n<td class=\"has-text-align-center\" data-align=\"center\"><strong>\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0627\u0644\u0635\u0628\u0627\u062d<\/strong><\/td>\n<td class=\"has-text-align-center\" data-align=\"center\"><strong>\u063a\u062f\u0627\u0621<\/strong><\/td>\n<td class=\"has-text-align-center\" data-align=\"center\"><strong>\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0628\u0639\u062f \u0627\u0644\u0638\u0647\u0631<\/strong><\/td>\n<td class=\"has-text-align-center\" data-align=\"center\"><strong>\u0639\u0634\u0627\u0621<\/strong><\/td>\n<td class=\"has-text-align-center\" data-align=\"center\"><strong>\u062d\u064e\u0644\u0648\u064e\u0649<\/strong><\/td>\n<\/tr>\n<tr>\n<td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/blog.myfitnesspal.com\/truth-greek-yogurt\/\">2 \u066a \u0645\u0646 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a \u0627\u0644\u062f\u0647\u0648\u0646<\/a>\u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0637\u0627\u0632\u062c \u0648\u0627\u0644\u062c\u0648\u0632 \u0648\u0628\u0630\u0648\u0631 \u0634\u064a\u0627<\/td>\n<td class=\"has-text-align-center\" data-align=\"center\">\u0645\u062d\u0644\u064a \u0627\u0644\u0635\u0646\u0639 <a href=\"https:\/\/blog.myfitnesspal.com\/multigrain-blueberry-muffins\/\">Multigrain Blueberry Muffin<\/a> &#038; \u0634\u0627\u064a \u0633\u0627\u062e\u0646<\/td>\n<td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/blog.myfitnesspal.com\/mediterranean-salad-with-crispy-chickpeas\/\">\u0633\u0644\u0637\u0629 \u0627\u0644\u062d\u0645\u0635<\/a> \u0645\u0639 \u062e\u0644\u0639 \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0648\u0634\u0631\u064a\u062d\u0629 \u0645\u0646 \u0627\u0644\u0631\u063a\u064a\u0641 \u0627\u0644\u0641\u0631\u0646\u0633\u064a \u0645\u0646 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629<\/td>\n<td class=\"has-text-align-center\" data-align=\"center\">\u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u0623\u062d\u0645\u0631 \u0627\u0644\u062d\u0645\u0635 \u0648\u0627\u0644\u062e\u064a\u0627\u0631<\/td>\n<td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/blog.myfitnesspal.com\/roasted-salmon-with-mandarin-salsa\/\">\u0633\u0645\u0643 \u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0627\u0644\u0645\u062d\u0645\u0635<\/a> \u0645\u0639 \u0627\u0644\u0645\u0627\u0646\u062f\u0631\u064a\u0646 \u0627\u0644\u0633\u0627\u0644\u0633\u0627. \u0643\u0648\u0628 \u0627\u062e\u062a\u064a\u0627\u0631\u064a \u0645\u0646 \u0627\u0644\u0646\u0628\u064a\u0630 \u0627\u0644\u0623\u062d\u0645\u0631<\/td>\n<td class=\"has-text-align-center\" data-align=\"center\">1 \u0623\u0648\u0646\u0635\u0629 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0647 \u0627\u0644\u062f\u0627\u0643\u0646\u0629 \u0648\u0627\u0644\u0644\u0648\u0632<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\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=\"643\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2021\/02\/6-Ways-to-Diversify-the-Mediterranean-Diet-1024x643.jpg\" alt=\"6 \u0637\u0631\u0642 \u0644\u062a\u0646\u0648\u064a\u0639 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u062a\u0648\u0633\u0637\" class=\"wp-image-49654 size-full\" \/><\/figure>\n<div class=\"wp-block-media-text__content\">\n<h5 class=\"wp-block-heading\" id=\"h-you-might-also-like-0\">\u0642\u062f \u062a\u0639\u062c\u0628\u0643 \u0623\u064a\u0636\u064b\u0627<\/h5>\n<p class=\"has-medium-font-size\"><strong><a href=\"https:\/\/blog.myfitnesspal.com\/ways-to-diversify-the-mediterranean-diet\/\">6 \u0637\u0631\u0642 \u0644\u062a\u0646\u0648\u064a\u0639 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u062a\u0648\u0633\u0637<\/a><\/strong><\/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-common-myths-about-the-mediterranean-diet\"><strong>\u0627\u0644\u0623\u0633\u0627\u0637\u064a\u0631 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u062d\u0648\u0644 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u062a\u0648\u0633\u0637<\/strong><\/h2>\n<p>\u062f\u0639\u0648\u0646\u0627 \u0646\u0644\u0648\u0649 \u0627\u0644\u0627\u0631\u062a\u0628\u0627\u0643 \u062d\u0648\u0644 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u064a\u0629.<\/p>\n<ol class=\"wp-block-list\">\n<li><strong>\u0623\u0646\u062a \u0645\u0636\u0645\u0648\u0646 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0639\u0644\u0649 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0628\u062d\u0631 \u0627\u0644\u0623\u0628\u064a\u0636 \u0627\u0644\u0645\u062a\u0648\u0633\u0637.<\/strong><\/li>\n<\/ol>\n<p>\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u0627\u0639\u062a\u062f\u0627\u0644 \u0647\u064a \u0627\u0644\u0645\u0641\u062a\u0627\u062d \u060c \u062d\u062a\u0649 \u0641\u064a \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0628\u062d\u0631 \u0627\u0644\u0645\u062a\u0648\u0633\u0637. \u0644\u0627 \u064a\u0632\u0627\u0644 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u064a\u0644\u0639\u0628 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a. \u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0623\u0643\u0644 \u0627\u0644\u0630\u0647\u0646\u064a \u060c <a href=\"https:\/\/myfitnesspal.app.link\/2xn7A35SaRb\">\u062a\u0633\u062c\u064a\u0644 \u0637\u0639\u0627\u0645\u0643<\/a>\u060c \u0648\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0641\u064a \u0627\u0644\u0627\u0639\u062a\u062f\u0627\u0644.<\/p>\n<ol start=\"2\" class=\"wp-block-list\">\n<li><strong>\u0644\u0646 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u062d\u062f\u064a\u062f \u0628\u0639\u062f \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0628\u062d\u0631 \u0627\u0644\u0623\u0628\u064a\u0636 \u0627\u0644\u0645\u062a\u0648\u0633\u0637.<\/strong><\/li>\n<\/ol>\n<p>\u0623\u0643\u0644\u0629 \u0627\u0644\u0644\u062d\u0648\u0645 \u060c \u0627\u0633\u062a\u0631\u062e! \u062a\u0645 \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 \u0627\u0644\u062d\u062f\u064a\u062f \u0641\u064a \u0643\u0644 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0648\u0627\u0644\u062d\u064a\u0648\u0627\u0646\u064a\u0629. \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u064a\u0629 \u064a\u0648\u0635\u064a \u0628\u062d\u062f \u0627\u0633\u062a\u0647\u0644\u0627\u0643\u0643 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u064a\u0629 \u060c \u0625\u0644\u0627 \u0623\u0646\u0647 \u0644\u0627 \u064a\u0632\u0627\u0644 \u0628\u0625\u0645\u0643\u0627\u0646\u0643 \u062a\u0644\u0628\u064a\u0629 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643 \u0645\u0646 \u0627\u0644\u062d\u062f\u064a\u062f \u0645\u0646 \u062e\u0644\u0627\u0644 \u062f\u0645\u062c \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u060c \u0645\u062b\u0644 \u0627\u0644\u0633\u0628\u0627\u0646\u062e \u060c \u0648\u0627\u0644\u062e\u0631\u0634\u0648\u0641 \u060c \u0648\u0641\u0648\u0644 \u0627\u0644\u0635\u0648\u064a\u0627 \u060c \u0648\u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u060c \u0648\u062d\u062a\u0649 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0645\u062d\u0635\u0646\u0629 \u0644\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0627\u0644\u062c\u0627\u0647\u0632\u0629 \u0644\u0644\u062d\u0628\u0648\u0628 (<a href=\"https:\/\/www.dietaryguidelines.gov\/resources\/2020-2025-dietary-guidelines-online-materials\/food-sources-select-nutrients\/food-sources-iron\">11<\/a>).<\/p>\n<ol start=\"3\" class=\"wp-block-list\">\n<li><strong>\u062a\u0646\u0627\u0648\u0644 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0628\u062d\u0631 \u0627\u0644\u0623\u0628\u064a\u0636 \u0627\u0644\u0645\u062a\u0648\u0633\u0637 \u200b\u200b\u0645\u0643\u0644\u0641.<\/strong><\/li>\n<\/ol>\n<p>\u0645\u0641\u062a\u0627\u062d \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0628\u062d\u0631 \u0627\u0644\u0623\u0628\u064a\u0636 \u0627\u0644\u0645\u062a\u0648\u0633\u0637 \u200b\u200b\u0647\u0648 <a href=\"https:\/\/blog.myfitnesspal.com\/home-cooking-benefits\/\">\u0627\u0644\u0637\u0628\u062e \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/a>! \u0639\u0646\u062f\u0645\u0627 \u062a\u0641\u0639\u0644 \u0647\u0630\u0627 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u060c \u0641\u0623\u0646\u062a \u0623\u0643\u062b\u0631 \u0639\u0631\u0636\u0629 \u0644\u0630\u0644\u0643<a href=\"https:\/\/blog.myfitnesspal.com\/home-cooking-benefits\/\"> \u0648\u0641\u0631 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0627\u0644<\/a> \u0648 <a href=\"https:\/\/blog.myfitnesspal.com\/home-cooking-benefits\/\">\u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0623\u0647\u062f\u0627\u0641\u0643.<\/a>&nbsp;<\/p>\n<ol start=\"4\" class=\"wp-block-list\">\n<li><strong>\u0625\u0646\u0647 \u0634\u0639\u0648\u0631 \u0645\u0645\u0644\u0629 \u0644\u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0627\u062a \u0639\u0644\u0649 \u0637\u0631\u0627\u0632 \u0627\u0644\u0628\u062d\u0631 \u0627\u0644\u0623\u0628\u064a\u0636 \u0627\u0644\u0645\u062a\u0648\u0633\u0637 \u200b\u200b\u0643\u0644 \u064a\u0648\u0645.<\/strong><\/li>\n<\/ol>\n<p>\u0644\u0627 \u062a\u062d\u0628 \u0627\u0644\u0633\u0644\u0637\u0627\u062a\u061f \u0647\u0630\u0627 \u062c\u064a\u0651\u062f! \u062c\u0645\u0627\u0644 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u062a\u0648\u0633\u0637 \u200b\u200b\u0647\u0648 \u0623\u0646\u0647 \u064a\u0645\u0643\u0646\u0643 \u062c\u0639\u0644\u0647\u0627 \u062a\u0646\u0627\u0633\u0628 \u062a\u0641\u0636\u064a\u0644\u0627\u062a\u0643. \u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0623\u0643\u0644 \u0647\u0630\u0647 \u0644\u064a\u0633\u062a \u0635\u0644\u0628\u0629 \u060c \u0645\u0645\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0647 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 <a href=\"https:\/\/blog.myfitnesspal.com\/vegan-apple-crumb-coffee-cake\/\">(\u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646) \u0643\u0639\u0643\u0629<\/a>\u0648\u0623\u0643\u0644\u0647\u0627 \u0623\u064a\u0636\u064b\u0627!<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-frequently-asked-questions-faqs\"><strong>\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0645\u062a\u062f\u0627\u0648\u0644\u0629 (\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629)<\/strong><\/h2>\n<div class=\"schema-faq wp-block-yoast-faq-block\">\n<div class=\"schema-faq-section\" id=\"faq-question-1740160740488\">\n<h3 class=\"schema-faq-question\" style=\"font-weight: 600;margin-block-start: 8px;margin-block-end: 16px\">\u0645\u0627\u0630\u0627 \u062a\u0623\u0643\u0644 \u0641\u064a \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0628\u062d\u0631 \u0627\u0644\u0623\u0628\u064a\u0636 \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u061f<\/h3>\n<p class=\"schema-faq-answer\">\u0647\u0630\u0627 \u0647\u0648 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0648\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u0637\u0627\u0632\u062c\u0629 \u0648\u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a \u0648\u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627. \u064a\u062a\u0645 \u0627\u0644\u0627\u0633\u062a\u0645\u062a\u0627\u0639 \u0628\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u060c \u0645\u062b\u0644 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u060c \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a 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\u0627\u0644\u0646\u0628\u064a\u0630 \u0645\u062f\u0645\u062c\u0629 \u0641\u064a \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u062a\u0648\u0633\u0637 \u200b\u200b\u0645\u062a\u0648\u0627\u0632\u0646 \u0628\u0641\u0636\u0644 \u0642\u0628\u0648\u0644 \u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u060c \u0625\u0644\u0627 \u0623\u0646 \u0647\u0646\u0627\u0643 \u0628\u0639\u0636\u064b\u0627 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u062d\u062f\u0648\u062f\u064b\u0627. &#8220;\u064a\u0646\u0635\u062d \u0628\u0628\u0639\u0636 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0644\u0644\u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0628\u0634\u0643\u0644 \u0636\u0626\u064a\u0644 \u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621 \u0648\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 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\u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u060c \u0645\u062b\u0644 \u0648\u0639\u0627\u0621 \u0641\u0627\u0631\u0648 \u0627\u0644\u062f\u0627\u0641\u0626 \u0645\u0639 \u0627\u0644\u0628\u0630\u0648\u0631 \u0648\u0627\u0644\u062e\u0648\u062e \u0641\u064a \u0641\u0635\u0644 \u0627\u0644\u0634\u062a\u0627\u0621 \u060c \u0623\u0648 \u0645\u0648\u0632\u0644\u064a \u0628\u0627\u0631\u062f\u0629 \u0645\u0639 \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0641\u064a \u064a\u0648\u0645 \u0635\u064a\u0641\u064a \u062d\u0627\u0631 \u0645\u0639 \u0627\u0644\u062d\u0644\u064a\u0628 \u060c \u0623\u0648 \u063a\u0627\u0644\u0628\u0627\u064b \u0645\u0627 \u064a\u062a\u0645 \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 \u0628\u0627\u0631\u0641\u064a\u0647 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a \u0645\u0639 \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0637\u0627\u0632\u062c \u0639\u0644\u0649 \u0637\u0627\u0648\u0644\u0629 \u0627\u0644\u0625\u0641\u0637\u0627\u0631.<\/p>\n<\/p><\/div>\n<div class=\"schema-faq-section\" id=\"faq-question-1740160804856\">\n<h3 class=\"schema-faq-question\" style=\"font-weight: 600;margin-block-start: 8px;margin-block-end: 16px\">\u0647\u0644 \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0639\u0644\u0649 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0628\u062d\u0631 \u0627\u0644\u0623\u0628\u064a\u0636 \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u061f<\/h3>\n<p class=\"schema-faq-answer\">\u0646\u0639\u0645 \u060c \u064a\u062a\u0645 \u062a\u0636\u0645\u064a\u0646 \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u060c \u0627\u0644\u0628\u064a\u0636\u0627\u0621 \u0648\u0627\u0644\u062d\u0644\u0648\u0629 \u0639\u0644\u0649 \u062d\u062f \u0633\u0648\u0627\u0621 \u060c \u0641\u064a \u0627\u0644\u0627\u0639\u062a\u062f\u0627\u0644 \u0639\u0644\u0649 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u064a\u0629. \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639 \u060c \u062a\u062d\u0632\u0645 \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u0629 4 \u063a\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0623\u0644\u064a\u0627\u0641 \u0645\u0644\u0621 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0647\u0645\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u060c \u0645\u062b\u0644 \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 (<a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/170030\/nutrients\">13<\/a>).<\/p>\n<\/p><\/div>\n<div class=\"schema-faq-section\" id=\"faq-question-1740160823848\">\n<h3 class=\"schema-faq-question\" style=\"font-weight: 600;margin-block-start: 8px;margin-block-end: 16px\">\u0647\u0644 \u0627\u0644\u0628\u064a\u0636 \u0645\u0633\u0645\u0648\u062d \u0628\u0647 \u0639\u0644\u0649 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0628\u062d\u0631 \u0627\u0644\u0623\u0628\u064a\u0636 \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u061f<\/h3>\n<p class=\"schema-faq-answer\">\u0646\u0639\u0645 \u060c \u064a\u064f\u0633\u0645\u062d \u0628\u0627\u0644\u0628\u064a\u0636 \u0628\u0634\u0643\u0644 \u0636\u0626\u064a\u0644 \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a. \u064a\u0648\u0635\u0649 \u0628\u062d\u062f \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0628\u064a\u0636 \u0639\u0644\u0649 \u0623\u0633\u0627\u0633 \u0623\u0633\u0628\u0648\u0639\u064a \u060c \u0625\u0644\u0649 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0628\u064a\u0636\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 (<a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/16037-mediterranean-diet\">3<\/a>).<\/p>\n<\/p><\/div>\n<\/p><\/div>\n<h2 class=\"wp-block-heading\" id=\"h-the-bottom-line\"><strong>\u062e\u0644\u0627\u0635\u0629 \u0627\u0644\u0642\u0648\u0644<\/strong><\/h2>\n<p>\u0628\u0639\u062f \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0628\u062d\u0631 \u0627\u0644\u0623\u0628\u064a\u0636 \u0627\u0644\u0645\u062a\u0648\u0633\u0637 \u200b\u200b\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0639\u0627\u062f\u0627\u062a\u0647\u0645 \u0627\u0644\u0623\u0643\u0644 \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629. \u0645\u0644\u064a\u0621 \u0628\u0627\u0644\u062a\u0646\u0648\u0639 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062a\u0644\u0627\u0621\u0645 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0628\u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0628\u0633\u0647\u0648\u0644\u0629 \u0645\u0639 \u0631\u0648\u062a\u064a\u0646\u0643 \u0627\u0644\u0645\u0639\u062a\u0627\u062f. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u0641\u0625\u0646\u0647 \u064a\u0648\u0641\u0631 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u060c \u0645\u062b\u0644 \u062e\u0641\u0636 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u060c \u0648\u062f\u0639\u0645 \u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u060c \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644 \u0644\u0627 \u0627\u0644\u062d\u0635\u0631.<\/p>\n<p>\u062c\u0627\u0647\u0632 \u0644\u0644\u0628\u062f\u0621\u061f<\/p>\n<p>\u064a\u0648\u0635\u064a \u062c\u0627\u064a\u062c\u0631 \u062a\u0631\u0643 <a href=\"https:\/\/myfitnesspal.app.link\/2xn7A35SaRb\">\u0628\u0644\u062f\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/a> \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u062e\u0631\u0648\u062c. &#8220;\u0627\u0628\u062f\u0623 \u0641\u064a \u0627\u0644\u062a\u062a\u0628\u0639 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u0638\u0631\u0629 \u062b\u0627\u0642\u0628\u0629 \u0639\u0644\u0649 \u0639\u0627\u062f\u0627\u062a\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062d\u0627\u0644\u064a\u0629 \u0648\u0625\u064a\u0644\u0627\u0621 \u0627\u0647\u062a\u0645\u0627\u0645 \u0648\u062b\u064a\u0642 \u0644\u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a&#8221; \u060c \u0643\u0645\u0627 \u062a\u0642\u0648\u0644. &#8220;\u0627\u0633\u062a\u062e\u062f\u0645 \u0625\u062d\u062f\u0649 \u0645\u064a\u0632\u0627\u062a\u064a \u0627\u0644\u0645\u0641\u0636\u0644\u0629 &#8211;<a href=\"https:\/\/support.myfitnesspal.com\/hc\/en-us\/articles\/360032622591-Weekly-Digest\">\u062a\u0642\u0631\u064a\u0631\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a<\/a>&#8211; \u0644\u0631\u0624\u064a\u0629 \u0627\u0644\u0627\u062a\u062c\u0627\u0647\u0627\u062a \u0641\u064a \u0625\u062c\u0645\u0627\u0644\u064a \u0643\u0645\u064a\u0627\u062a \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0647\u0644\u0643 \u0623\u0633\u0628\u0648\u0639\u064b\u0627 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0623\u0633\u0628\u0648\u0639! &#8220;<a href=\"https:\/\/myfitnesspal.app.link\/2xn7A35SaRb\"> \u0642\u0645 \u0628\u062a\u0646\u0632\u064a\u0644 \u0627\u0644\u062a\u0637\u0628\u064a\u0642<\/a> \u0644\u0644\u0628\u062f\u0621.<\/p>\n<\/p>\n<p>\u0627\u0644\u0645\u0646\u0634\u0648\u0631 <a href=\"https:\/\/blog.myfitnesspal.com\/mediterranean-diet\/\">\u062f\u0644\u064a\u0644 \u0625\u0644\u0649 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u064a\u0629: \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0648\u0639\u0627\u062f\u0627\u062a \u0646\u0645\u0637 \u0627\u0644\u062d\u064a\u0627\u0629<\/a> \u0638\u0647\u0631 \u0623\u0648\u0644\u0627\u064b \u0639\u0644\u0649 <a href=\"https:\/\/blog.myfitnesspal.com\">\u0645\u062f\u0648\u0646\u0629 MyFitnesspal<\/a>.<\/p>\n\n","protected":false},"excerpt":{"rendered":"<p>\u0647\u0646\u0627\u0643 \u0633\u0628\u0628 \u0628\u0642\u064a\u062a \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u062a\u0648\u0633\u0637 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0633\u0646\u0629 \u0628\u0639\u062f \u0633\u0646\u0629. \u0625\u0646\u0647 \u0645\u0633\u062a\u062f\u0627\u0645 \u0648\u0642\u0627\u0628\u0644 \u0644\u0644\u062a\u062d\u0642\u064a\u0642 \u0648\u0648\u0627\u0642\u0639\u064a \u0644\u0644\u0645\u0633\u0627\u0641\u0627\u062a \u0627\u0644\u0637\u0648\u064a\u0644\u0629 (1). \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u0625\u0646\u0647 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0645\u062c\u0631\u062f \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a. \u0625\u0646\u0647 \u0646\u0645\u0637 \u062d\u064a\u0627\u0629. \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639 \u060c \u064a\u0639\u062f \u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a \u0645\u0639 \u0627\u0644\u0623\u0635\u062f\u0642\u0627\u0621 \u0648\u0646\u0642\u0644 \u062c\u0633\u0645\u0643 \u0628\u0634\u0643\u0644 \u0645\u0646\u062a\u0638\u0645 \u0623\u0645\u0631\u064b\u0627 \u0645\u0647\u0645\u064b\u0627 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u0645\u0644\u0648\u0621 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-2288","post","type-post","status-publish","format-standard","hentry","category-health"],"_links":{"self":[{"href":"https:\/\/www.uaefuture.org\/index.php?rest_route=\/wp\/v2\/posts\/2288","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.uaefuture.org\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.uaefuture.org\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.uaefuture.org\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.uaefuture.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2288"}],"version-history":[{"count":1,"href":"https:\/\/www.uaefuture.org\/index.php?rest_route=\/wp\/v2\/posts\/2288\/revisions"}],"predecessor-version":[{"id":2289,"href":"https:\/\/www.uaefuture.org\/index.php?rest_route=\/wp\/v2\/posts\/2288\/revisions\/2289"}],"wp:attachment":[{"href":"https:\/\/www.uaefuture.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2288"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.uaefuture.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2288"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.uaefuture.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2288"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}