{"id":2717,"date":"2025-10-19T17:50:17","date_gmt":"2025-10-19T17:50:17","guid":{"rendered":"https:\/\/www.uaefuture.org\/?p=2717"},"modified":"2025-10-19T17:50:17","modified_gmt":"2025-10-19T17:50:17","slug":"%d9%87%d9%84-%d9%8a%d8%ac%d8%a8-%d8%a3%d9%86-%d8%a3%d9%82%d9%84%d9%82-%d8%a8%d8%b4%d8%a3%d9%86-%d8%a7%d9%84%d8%b3%d9%83%d8%b1-%d8%a5%d8%b0%d8%a7-%d9%83%d8%a7%d9%86-%d9%85%d9%86-%d8%a7%d9%84%d9%81","status":"publish","type":"post","link":"https:\/\/www.uaefuture.org\/?p=2717","title":{"rendered":"\u0647\u0644 \u064a\u062c\u0628 \u0623\u0646 \u0623\u0642\u0644\u0642 \u0628\u0634\u0623\u0646 \u0627\u0644\u0633\u0643\u0631 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0645\u0646 \u0627\u0644\u0641\u0627\u0643\u0647\u0629\u061f"},"content":{"rendered":"<p> <br \/>\n<br \/><img loading=\"lazy\" decoding=\"async\" width=\"678\" height=\"1024\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2025\/08\/mangocut_CFL-copy-678x1024.jpeg\" class=\"attachment-large size-large wp-post-image\" alt=\"\u0627\u0644\u0645\u0627\u0646\u062c\u0648 \u0627\u0644\u0646\u0627\u0636\u062c\u0629 \u0627\u0644\u0637\u0627\u0632\u062c\u0629 \u0643\u0627\u0645\u0644\u0629 \u0648\u0645\u0642\u0637\u0639\u0629 \u0625\u0644\u0649 \u0634\u0631\u0627\u0626\u062d \u0639\u0644\u0649 \u0633\u0637\u062d \u062e\u0634\u0628\u064a \u0631\u064a\u0641\u064a\" \/><\/p>\n<p>\u0647\u0644 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0627\u0631\u062a\u0628\u0627\u0643 \u0628\u0634\u0623\u0646 \u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u0633\u0643\u0631 \u0627\u0644\u0645\u0648\u062c\u0648\u062f \u0641\u064a \u0627\u0644\u0641\u0627\u0643\u0647\u0629 &#8220;\u0645\u0647\u0645\u064b\u0627&#8221;\u061f \u0623\u0646\u062a \u0644\u0633\u062a \u0648\u062d\u062f\u0643 &#8211; \u0628\u064a\u0646 \u0627\u0644\u0628\u0643\u0631\u0627\u062a \u0627\u0644\u0635\u0627\u062e\u0628\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u0630\u0631 \u0645\u0646 \u0627\u0644\u0645\u0648\u0632 \u0648\u0623\u0637\u0628\u0627\u0642 \u0627\u0644\u0639\u0635\u064a\u0631 \u0627\u0644\u0645\u0644\u064a\u0626\u0629 \u0628\u0627\u0644\u062a\u0645\u0631\u060c \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u0645\u0639\u0631\u0641\u0629 \u0645\u0627 \u064a\u062c\u0628 \u062a\u0635\u062f\u064a\u0642\u0647.<\/p>\n<p>\u0627\u0644\u0625\u062c\u0627\u0628\u0629 \u0627\u0644\u0645\u062e\u062a\u0635\u0631\u0629: \u0644\u0627 \u064a\u062d\u062a\u0627\u062c \u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0627\u0633 \u0625\u0644\u0649 \u0627\u0644\u0642\u0644\u0642 \u0628\u0634\u0623\u0646 \u0627\u0644\u0633\u0643\u0631 \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0627\u0644\u0645\u0648\u062c\u0648\u062f \u0641\u064a \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629\u060c \u062e\u0627\u0635\u0629 \u0639\u0646\u062f\u0645\u0627 \u064a\u0643\u0648\u0646 \u0627\u0644\u0633\u0643\u0631 \u0627\u0644\u0645\u0636\u0627\u0641 \u0647\u0648 \u0627\u0644\u0645\u0633\u0628\u0628 \u0627\u0644\u062d\u0642\u064a\u0642\u064a \u0644\u0644\u0645\u0634\u0627\u0643\u0644. &#8220;\u0639\u0646\u062f\u0645\u0627 \u064a\u0633\u0623\u0644\u0646\u064a \u0627\u0644\u0646\u0627\u0633 \u0639\u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u064a\u0646\u0628\u063a\u064a \u0639\u0644\u064a\u0647\u0645 \u0642\u0637\u0639 \u0627\u0644\u0641\u0627\u0643\u0647\u0629\u060c \u0641\u0625\u0646 \u0625\u062c\u0627\u0628\u062a\u064a \u0639\u0627\u062f\u0629 \u0647\u064a \u0644\u0627. \u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0627\u0633\u060c \u062d\u0648\u0627\u0644\u064a 80 \u0628\u0627\u0644\u0645\u0627\u0626\u0629\u060c \u0644\u0627 \u064a\u062d\u0635\u0644\u0648\u0646 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0641\u0627\u0643\u0647\u0629\u060c \u0645\u0645\u0627 \u064a\u062a\u0631\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0643\u0627\u0633\u0628 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0632\u064a\u0627\u062f\u0629 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 (<a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2020-12\/DGA_2020-2025_ExecutiveSummary_English.pdf\">2<\/a>) &#8220;\u060c \u0643\u0645\u0627 \u064a\u0642\u0648\u0644 \u0628\u0631\u0648\u0643\u0644 \u0648\u0627\u064a\u062a\u060c \u0627\u062e\u062a\u0635\u0627\u0635\u064a \u062a\u063a\u0630\u064a\u0629 \u0641\u064a MyFitnessPal.<\/p>\n<p>\u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062f\u0644\u064a\u0644\u060c \u0633\u0646\u0648\u0636\u062d \u0627\u0644\u0623\u0633\u0628\u0627\u0628 \u0627\u0644\u062a\u064a \u062a\u062c\u0639\u0644 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u062a\u062a\u0635\u0631\u0641 \u0628\u0634\u0643\u0644 \u0645\u062e\u062a\u0644\u0641 \u0641\u064a \u062c\u0633\u0645\u0643\u060c \u0648\u0627\u0644\u0645\u0628\u0644\u063a \u0627\u0644\u0630\u064a \u064a\u062c\u0628 \u0623\u0646 \u062a\u0633\u062a\u0647\u062f\u0641\u0647\u060c \u0648\u0627\u0644\u0637\u0631\u0642 \u0627\u0644\u0630\u0643\u064a\u0629 \u0644\u0644\u0627\u0633\u062a\u0645\u062a\u0627\u0639 \u0628\u0627\u0644\u0639\u0635\u0627\u0626\u0631 \u0648\u0627\u0644\u0639\u0635\u0627\u0626\u0631 \u0648\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0645\u062c\u0641\u0641\u0629 \u062f\u0648\u0646 \u0627\u0644\u062a\u0634\u0643\u064a\u0643 \u0641\u064a \u0643\u0644 \u0642\u0636\u0645\u0629.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-what-sugar-from-fruit-actually-means\">\u0645\u0627\u0630\u0627 \u064a\u0639\u0646\u064a &#8220;\u0627\u0644\u0633\u0643\u0631 \u0645\u0646 \u0627\u0644\u0641\u0627\u0643\u0647\u0629&#8221; \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u061f<\/h2>\n<p>\u0641\u064a \u0645\u0644\u0635\u0642\u0627\u062a \u0627\u0644\u062a\u063a\u0630\u064a\u0629\u060c \u062a\u0634\u0645\u0644 &#8220;\u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0627\u0644\u0645\u0636\u0627\u0641\u0629&#8221; \u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0627\u0644\u0645\u0636\u0627\u0641\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0645\u0639\u0627\u0644\u062c\u0629 (\u0645\u062b\u0644 \u0627\u0644\u0633\u0643\u0631\u0648\u0632 \u0623\u0648 \u062f\u0643\u0633\u062a\u0631\u0648\u0632)\u060c \u0648\u0627\u0644\u0639\u0635\u0627\u0626\u0631 \u0648\u0627\u0644\u0639\u0633\u0644\u060c \u0648\u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0645\u0646 \u0639\u0635\u0627\u0626\u0631 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0623\u0648 \u0627\u0644\u062e\u0636\u0627\u0631 \u0627\u0644\u0645\u0631\u0643\u0632\u0629. \u0648\u0647\u064a \u0644\u0627 \u062a\u0634\u0645\u0644 \u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0627\u0644\u062d\u0644\u064a\u0628 \u0648\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a. \u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 (DV) \u0644\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0627\u0644\u0645\u0636\u0627\u0641\u0629 \u0647\u064a 50 \u062c\u0631\u0627\u0645\u064b\u0627 \u064a\u0648\u0645\u064a\u064b\u0627 \u0644\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 2000 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 (<a href=\"https:\/\/www.fda.gov\/food\/nutrition-facts-label\/added-sugars-nutrition-facts-label\">1<\/a>). \u062a\u0648\u0635\u064a \u0627\u0644\u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u0629 \u0628\u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0627\u0644\u0645\u0636\u0627\u0641\u0629 \u0623\u0642\u0644 \u0645\u0646 10% \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 (<a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2020-12\/DGA_2020-2025_ExecutiveSummary_English.pdf\">2<\/a>)\u060c \u0648\u062a\u0630\u0647\u0628 \u062c\u0645\u0639\u064a\u0629 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u0629 \u0625\u0644\u0649 \u0623\u0628\u0639\u062f \u0645\u0646 \u0630\u0644\u0643\u060c \u062d\u064a\u062b \u062a\u0646\u0635\u062d \u0628\u062d\u0648\u0627\u0644\u064a 25 \u062c\u0631\u0627\u0645\u064b\u0627 \u064a\u0648\u0645\u064a\u064b\u0627 \u0644\u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0633\u0627\u0621 \u0648\u062d\u0648\u0627\u0644\u064a 36 \u062c\u0631\u0627\u0645\u064b\u0627 \u064a\u0648\u0645\u064a\u064b\u0627 \u0644\u0645\u0639\u0638\u0645 \u0627\u0644\u0631\u062c\u0627\u0644 (<a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/sugar\/how-much-sugar-is-too-much\">3<\/a>).<\/p>\n<p>\u064a\u0642\u0648\u0644 \u0648\u0627\u064a\u062a: &#8220;\u0625\u0646 \u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0644\u064a\u0633\u062a \u0647\u062f\u0641\u064b\u0627 \u0644\u0647\u0630\u0647 \u0627\u0644\u062d\u062f\u0648\u062f. \u0641\u0627\u0644\u0625\u0631\u0634\u0627\u062f\u0627\u062a \u062a\u0633\u062a\u0647\u062f\u0641 \u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0627\u0644\u0645\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0648\u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a&#8221;.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-why-whole-fruit-behaves-differently-than-sugary-foods-and-drinks\">\u0644\u0645\u0627\u0630\u0627 \u062a\u062a\u0635\u0631\u0641 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0628\u0634\u0643\u0644 \u0645\u062e\u062a\u0644\u0641 \u0639\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0648\u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0633\u0643\u0631\u064a\u0629\u061f<\/h2>\n<p>\u064a\u062a\u0645 \u062a\u0639\u0628\u0626\u0629 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0645\u0627\u0621. \u062a\u0634\u0643\u0644 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u0645\u0627\u062f\u0629 \u0647\u0644\u0627\u0645\u064a\u0629 \u062a\u0628\u0637\u0626 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0647\u0636\u0645\u060c \u0648\u062a\u062e\u0641\u0641 \u0645\u0646 \u0627\u0631\u062a\u0641\u0627\u0639 \u0646\u0633\u0628\u0629 \u0627\u0644\u062c\u0644\u0648\u0643\u0648\u0632 \u0641\u064a \u0627\u0644\u062f\u0645 \u0648\u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0634\u0628\u0639. \u0648\u0644\u0627 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u062a\u0644\u0643 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0645\u0646 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0633\u0643\u0631\u064a\u0629 \u0623\u0648 \u0645\u0639\u0638\u0645 \u0627\u0644\u062d\u0644\u0648\u064a\u0627\u062a (<a href=\"https:\/\/www.myplate.gov\/eat-healthy\/fruits\">4<\/a>)(<a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/carbohydrates\/fiber\/\">5<\/a>). \u0648\u064a\u0634\u064a\u0631 MyPlate \u0623\u064a\u0636\u064b\u0627 \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0623\u0648 \u0627\u0644\u0645\u0642\u0637\u0639\u0629 \u062a\u0648\u0641\u0631 \u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0639\u0635\u0627\u0626\u0631 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0642\u0644\u064a\u0644 \u0623\u0648 \u0644\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0623\u064a \u0634\u064a\u0621 (<a href=\"https:\/\/www.myplate.gov\/eat-healthy\/fruits\">4<\/a>).<\/p>\n<p>\u064a\u0642\u0648\u0644 \u0648\u0627\u064a\u062a: &#8220;\u0641\u0643\u0631 \u0641\u064a \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0639\u0644\u0649 \u0623\u0646\u0647\u0627 \u0633\u0643\u0631 \u064a\u062a\u0645 \u0625\u0637\u0644\u0627\u0642\u0647 \u0628\u0628\u0637\u0621. \u0648\u062a\u063a\u064a\u0631 \u0645\u0635\u0641\u0648\u0641\u0629 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0645\u062f\u0649 \u0633\u0631\u0639\u0629 \u0627\u0645\u062a\u0635\u0627\u0635\u0643 \u0644\u0647\u0627 \u0648\u0645\u062f\u0649 \u0634\u0639\u0648\u0631\u0643 \u0628\u0627\u0644\u0631\u0636\u0627 \u0628\u0639\u062f \u0630\u0644\u0643&#8221;.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-what-the-research-says\">\u0645\u0627 \u064a\u0642\u0648\u0644\u0647 \u0627\u0644\u0628\u062d\u062b<\/h2>\n<ul class=\"wp-block-list\">\n<li><strong>\u0645\u062e\u0627\u0637\u0631 \u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a:<\/strong> \u062a\u0638\u0647\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0623\u062a\u0631\u0627\u0628\u064a\u0629 \u0627\u0644\u0643\u0628\u064a\u0631\u0629 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0627\u062a \u0623\u0643\u0628\u0631 \u0645\u0646 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u064a\u0631\u062a\u0628\u0637 \u0628\u0627\u0646\u062e\u0641\u0627\u0636 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0646\u0648\u0639 \u0627\u0644\u062b\u0627\u0646\u064a \u0645\u0646 \u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a\u060c \u0641\u064a \u062d\u064a\u0646 \u064a\u0631\u062a\u0628\u0637 \u062a\u0646\u0627\u0648\u0644 \u0639\u0635\u064a\u0631 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0628\u0627\u0631\u062a\u0641\u0627\u0639 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0639 \u0627\u0644\u062b\u0627\u0646\u064a. <strong>\u0645\u062e\u0627\u0637\u0631\u0629<\/strong> (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23990623\/\">6<\/a>)(<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC2453647\/\">7<\/a>).<\/li>\n<li><strong>\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645:<\/strong> \u0627\u0644\u0623\u062f\u0644\u0629 \u062f\u0642\u064a\u0642\u0629. \u062a\u0638\u0647\u0631 \u0628\u0639\u0636 \u0627\u0644\u062a\u062c\u0627\u0631\u0628 \u0648\u0627\u0644\u0645\u0631\u0627\u062c\u0639\u0627\u062a \u0623\u0646 \u0645\u062c\u0631\u062f \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0641\u0648\u0627\u0643\u0647\/\u0627\u0644\u062e\u0636\u0631\u0627\u0648\u0627\u062a \u062f\u0648\u0646 \u062a\u063a\u064a\u064a\u0631\u0627\u062a \u0623\u062e\u0631\u0649 \u0644\u0627 \u064a\u0624\u062f\u064a \u062a\u0644\u0642\u0627\u0626\u064a\u064b\u0627 \u0625\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646\u061b \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0627\u0644\u0623\u0646\u0645\u0627\u0637 \u0627\u0644\u062a\u064a<strong> <\/strong>\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0645\u0639 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0637\u0627\u0642\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062f\u0639\u0645 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0628\u0634\u0643\u0644 \u0645\u062a\u0648\u0627\u0636\u0639 \u0623\u0648 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u062d\u0627\u064a\u062f\u064b\u0627 \u0644\u0644\u0648\u0632\u0646 (<a href=\"https:\/\/www.frontiersin.org\/journals\/nutrition\/articles\/10.3389\/fnut.2019.00066\/full\">8<\/a>)(<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24965308\/\">9<\/a>).<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\" id=\"h-how-much-fruit-should-you-eat\">\u0645\u0627 \u0647\u064a \u0643\u0645\u064a\u0629 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0623\u0646 \u062a\u0623\u0643\u0644\u0647\u0627\u061f<\/h2>\n<p>\u0645\u0639\u0638\u0645 \u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u0641\u064a \u0627\u0644\u0648\u0644\u0627\u064a\u0627\u062a \u0627\u0644\u0645\u062a\u062d\u062f\u0629 \u0644\u0627 \u064a\u0635\u0644\u0648\u0646 \u0625\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0645\u062f\u062e\u0648\u0644 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647. \u062a\u0642\u062a\u0631\u062d \u0627\u0644\u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0627\u0644\u0648\u0637\u0646\u064a\u0629 \u062a\u0646\u0627\u0648\u0644 \u0645\u0627 \u064a\u0639\u0627\u062f\u0644 1\u00bd \u0625\u0644\u0649 2\u00bd \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u064a\u0648\u0645\u064a\u064b\u0627 \u0643\u062c\u0632\u0621 \u0645\u0646 \u0646\u0645\u0637 \u0627\u0644\u0623\u0643\u0644 \u0627\u0644\u0635\u062d\u064a (<a href=\"http:\/\/google.com\/url?q=https:\/\/www.myplate.gov\/eat-healthy\/fruits&amp;sa=D&amp;source=docs&amp;ust=1759175710422036&amp;usg=AOvVaw1uimdZNFWFPfAk0rXT9lah\">11<\/a>). \u0644\u0623\u063a\u0631\u0627\u0636 \u0627\u0644\u0639\u062f\u060c \u0646\u0635\u0641 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0645\u062c\u0641\u0641\u0629 = \u0643\u0648\u0628 \u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u0641\u0627\u0643\u0647\u0629\u060c \u0648\u0643\u0648\u0628 \u0648\u0627\u062d\u062f \u0645\u0646 \u0639\u0635\u064a\u0631 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 100% = \u0643\u0648\u0628 \u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u0641\u0627\u0643\u0647\u0629. \u0644\u0643\u0646 \u062a\u0630\u0643\u0631 \u0623\u0646 \u0627\u0644\u0639\u0635\u064a\u0631 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0644\u0630\u0627 \u0641\u0625\u0646 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0647\u064a \u0627\u0644\u062e\u064a\u0627\u0631 \u0627\u0644\u0623\u0641\u0636\u0644 \u0644\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u064a\u0648\u0645\u064a (<a href=\"https:\/\/www.myplate.gov\/eat-healthy\/fruits\">11<\/a>)(<a href=\"https:\/\/www.myplate.gov\/eat-healthy\/fruits\">4<\/a>).<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-fruit-juice-smoothies-and-dried-fruit\">\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u0639\u0635\u0627\u0626\u0631 \u0648\u0627\u0644\u0639\u0635\u0627\u0626\u0631 \u0648\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0645\u062c\u0641\u0641\u0629<\/h2>\n<ul class=\"wp-block-list\">\n<li><strong>\u0639\u0635\u064a\u0631 \u0627\u0644\u0641\u0627\u0643\u0647\u0629:<\/strong> \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0647\u0645 \u0627\u0644\u0639\u0635\u064a\u0631 100% \u0628\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a\u060c \u0644\u0643\u0646\u0647 \u064a\u0641\u062a\u0642\u0631 \u0625\u0644\u0649 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0631\u0641\u0639 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0628\u0633\u0631\u0639\u0629. \u0641\u0643\u0631 \u0641\u064a \u062c\u0639\u0644 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u062e\u064a\u0627\u0631\u0643 \u0627\u0644\u0645\u0641\u0636\u0644 (<a href=\"https:\/\/www.myplate.gov\/eat-healthy\/fruits\">4<\/a>).<\/li>\n<li><strong>\u0627\u0644\u0639\u0635\u0627\u0626\u0631:<\/strong> \u0625\u0646 \u0645\u0632\u062c \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0644\u0643\u0646 \u0627\u0644\u0623\u062c\u0632\u0627\u0621 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062a\u0631\u0627\u0643\u0645 \u0628\u0633\u0631\u0639\u0629. \u0642\u0645 \u0628\u0645\u0648\u0627\u0632\u0646\u0629 \u0627\u0644\u0639\u0635\u0627\u0626\u0631 \u0627\u0644\u062a\u064a \u062a\u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0645\u0639 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0648\u062a\u062c\u0646\u0628 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u064f\u062d\u0644\u064a\u0627\u062a (<a href=\"https:\/\/www.myplate.gov\/eat-healthy\/fruits\">4<\/a>)(<a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/carbohydrates\/fiber\/\">5<\/a>)(<a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/expert-answers\/juicing\/faq-20058020\">13<\/a>).<\/li>\n<li><strong>\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0645\u062c\u0641\u0641\u0629:<\/strong> \u0645\u0631\u064a\u062d\u0629 \u0648\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0648\u0644\u0643\u0646\u0647\u0627 \u0645\u0631\u0643\u0632\u0629 \u0641\u064a \u0627\u0644\u0633\u0643\u0631 \u0645\u0646 \u062d\u064a\u062b \u0627\u0644\u062d\u062c\u0645. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0623\u062c\u0632\u0627\u0621 \u0645\u062a\u0648\u0627\u0636\u0639\u0629 (\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u00bc \u2013 \u00bd \u0643\u0648\u0628) (<a href=\"https:\/\/www.myplate.gov\/eat-healthy\/fruits\">11<\/a>).<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\" id=\"h-who-should-be-more-mindful\">\u0645\u0646 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0623\u0643\u062b\u0631 \u0648\u0639\u064a\u0627\u061f<\/h2>\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u0627\u0642\u0628 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0623\u0648 \u062a\u062f\u064a\u0631 \u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a\u060c \u0641\u0642\u062f \u062a\u0643\u0648\u0646 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0643 \u062a\u0645\u0627\u0645\u064b\u0627. \u0631\u0643\u0632 \u0639\u0644\u0649 \u062d\u062c\u0645 \u0627\u0644\u062d\u0635\u0629\u060c \u0648\u0648\u0632\u0639 \u0627\u0644\u062d\u0635\u0635 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u064a\u0648\u0645\u060c \u0648\u0641\u0636\u0644 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0639\u0644\u0649 \u0627\u0644\u0639\u0635\u064a\u0631 (<a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/diabetes\/in-depth\/diabetes-diet\/art-20044295\">12<\/a>). \u064a\u0644\u0639\u0628 \u0627\u0644\u0639\u0635\u064a\u0631 \u062f\u0648\u0631\u064b\u0627 \u0643\u0639\u0644\u0627\u062c \u0633\u0631\u064a\u0639 \u0644\u0646\u0642\u0635 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 (\u0627\u0646\u062e\u0641\u0627\u0636 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645)\u060c \u0639\u0627\u062f\u0629\u064b \u0628\u0643\u0645\u064a\u0627\u062a \u0635\u063a\u064a\u0631\u0629 \u0645\u062b\u0644 4 \u0623\u0648\u0646\u0635\u0627\u062a\u060c \u0648\u0641\u0642\u064b\u0627 \u0644\u062a\u0648\u062c\u064a\u0647\u0627\u062a \u0633\u0631\u064a\u0631\u064a\u0629 (<a href=\"https:\/\/www.cdc.gov\/diabetes\/treatment\/treatment-low-blood-sugar-hypoglycemia.html\">15<\/a>).<\/p>\n<p>\u064a\u0642\u0648\u0644 \u0648\u0627\u064a\u062a: &#8220;\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a\u060c \u0641\u0625\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u062b\u0644\u0627\u062b\u0629 \u0627\u0644\u0643\u0628\u0631\u0649 \u0647\u064a \u0627\u0644\u062d\u0635\u0629\u060c \u0648\u0627\u0644\u0627\u0642\u062a\u0631\u0627\u0646\u060c \u0648\u0627\u0644\u0646\u0645\u0637 &#8211; \u0627\u062e\u062a\u0631 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629\u060c \u0648\u0627\u0642\u062a\u0631\u0646 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0623\u0648 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0648\u062d\u0635\u0635 \u0645\u0642\u0633\u0645\u0629 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u064a\u0648\u0645&#8221;.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-smart-ways-to-enjoy-fruit-nbsp\">\u0637\u0631\u0642 \u0630\u0643\u064a\u0629 \u0644\u0644\u0627\u0633\u062a\u0645\u062a\u0627\u0639 \u0628\u0627\u0644\u0641\u0627\u0643\u0647\u0629<\/h2>\n<ul class=\"wp-block-list\">\n<li>\u0625\u0642\u0631\u0627\u0646 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0645\u0639 <strong>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0623\u0648 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629<\/strong> (\u0627\u0644\u0632\u0628\u0627\u062f\u064a\u060c \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a\u060c \u0627\u0644\u062c\u0628\u0646\u060c \u0632\u0628\u062f\u0629 \u0627\u0644\u062c\u0648\u0632) \u0644\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0634\u0628\u0639.<\/li>\n<li>\u064a\u062e\u062a\u0627\u0631 <strong>\u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629<\/strong> \u0641\u064a \u0623\u063a\u0644\u0628 \u0627\u0644\u0623\u062d\u064a\u0627\u0646\u061b \u0627\u0635\u0646\u0639\u064a \u0627\u0644\u0639\u0635\u064a\u0631 \u0645\u0646 \u062d\u064a\u0646 \u0644\u0622\u062e\u0631 \u0648\u0627\u062d\u062a\u0641\u0638\u064a \u0628\u062d\u0635\u0635 \u0635\u063a\u064a\u0631\u0629 (4-8 \u0623\u0648\u0646\u0635\u0629).<\/li>\n<li>\u0627\u062d\u062a\u0641\u0638 \u0628\u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u062c\u0627\u0647\u0632\u0629 \u0644\u0644\u0623\u0643\u0644 (\u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0645\u062c\u0645\u062f\u060c \u0627\u0644\u0643\u0644\u064a\u0645\u0646\u062a\u064a\u0646\u0627) \u0641\u064a \u0645\u062a\u0646\u0627\u0648\u0644 \u064a\u062f\u0643.<\/li>\n<li>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062d\u0628 \u0627\u0644\u0639\u0635\u0627\u0626\u0631\u060c \u0642\u0645 \u0628\u062a\u0636\u0645\u064a\u0646 \u0623 <strong>\u0645\u0635\u062f\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong> (\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a) \u0648 <strong>\u062a\u062c\u0646\u0628 \u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0627\u0644\u0645\u0636\u0627\u0641\u0629<\/strong>.<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\" id=\"h-frequently-asked-questions-fruit-sugar\">\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0645\u062a\u062f\u0627\u0648\u0644\u0629: \u0633\u0643\u0631 \u0627\u0644\u0641\u0627\u0643\u0647\u0629<\/h2>\n<div class=\"schema-faq wp-block-yoast-faq-block\">\n<div class=\"schema-faq-section\" id=\"faq-question-1760639277386\">\n<h3 class=\"schema-faq-question\" style=\"font-weight: 600;margin-block-start: 8px;margin-block-end: 16px\"><\/h3>\n<p><strong>\u0647\u0644 \u0627\u0644\u0645\u0648\u0632 \u0648\u0627\u0644\u0639\u0646\u0628 &#8220;\u0633\u0643\u0631\u064a\u0627\u062a \u062c\u062f\u064b\u0627&#8221;\u061f<\/strong> <\/p>\n<p class=\"schema-faq-answer\">\u0644\u0627 \u062a\u0648\u062c\u062f \u0641\u0627\u0643\u0647\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u062d\u0638\u0648\u0631\u0629. \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u0643\u0648\u0646 \u0625\u062c\u0645\u0627\u0644\u064a \u0643\u0645\u064a\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u062d\u062c\u0645 \u0627\u0644\u062d\u0635\u0629 \u0647\u0648 \u0627\u0644\u0623\u0643\u062b\u0631 \u0623\u0647\u0645\u064a\u0629. \u062a\u062e\u062a\u0644\u0641 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0641\u064a \u062a\u0623\u062b\u064a\u0631\u0647\u0627 \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645\u060c \u0648\u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0639\u0644\u0649 \u062a\u062e\u0641\u064a\u0641 \u0627\u0631\u062a\u0641\u0627\u0639 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645. \u0627\u0633\u062a\u0645\u062a\u0639 \u0628\u0647\u0627 \u0641\u064a \u0627\u0644\u0623\u062c\u0632\u0627\u0621 \u0627\u0644\u062a\u064a \u062a\u0646\u0627\u0633\u0628 \u062e\u0637\u062a\u0643 (<a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/carbohydrates\/fiber\/\">5<\/a>)(<a href=\"https:\/\/www.health.harvard.edu\/diseases-and-conditions\/the-lowdown-on-glycemic-index-and-glycemic-load\">14<\/a>).<\/p>\n<\/p><\/div>\n<div class=\"schema-faq-section\" id=\"faq-question-1760639295097\">\n<h3 class=\"schema-faq-question\" style=\"font-weight: 600;margin-block-start: 8px;margin-block-end: 16px\"><\/h3>\n<p><strong>\u0647\u0644 \u0627\u0644\u062a\u0645\u0631 \u0648\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0645\u062c\u0641\u0641\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u0635\u062d\u064a\u0629\u061f<\/strong> <\/p>\n<p class=\"schema-faq-answer\">\u0646\u0639\u0645 &#8211; \u0641\u064a \u0623\u062c\u0632\u0627\u0621 \u0635\u063a\u064a\u0631\u0629. \u0625\u0646\u0647\u0627 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0648\u0644\u0643\u0646\u0647\u0627 \u0643\u062b\u064a\u0641\u0629 \u0627\u0644\u0633\u0643\u0631 \u0645\u0646 \u062d\u064a\u062b \u0627\u0644\u062d\u062c\u0645\u060c \u0644\u0630\u0627 \u0641\u0625\u0646 \u00bc &#8211; \u00bd \u0643\u0648\u0628 \u062a\u0639\u062a\u0628\u0631 \u062d\u0635\u0629 \u0645\u0639\u0642\u0648\u0644\u0629. \u0641\u0643\u0631 \u0641\u064a \u0627\u0644\u0627\u0642\u062a\u0631\u0627\u0646 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\/\u0627\u0644\u062f\u0647\u0648\u0646 \u0645\u0646 \u0623\u062c\u0644 \u0627\u0644\u0634\u0628\u0639 (<a href=\"https:\/\/www.myplate.gov\/eat-healthy\/fruits\">11<\/a>).<\/p>\n<\/p><\/div>\n<div class=\"schema-faq-section\" id=\"faq-question-1760639313909\">\n<h3 class=\"schema-faq-question\" style=\"font-weight: 600;margin-block-start: 8px;margin-block-end: 16px\"><\/h3>\n<p><strong>\u0647\u0644 \u0627\u0644\u0641\u0631\u0643\u062a\u0648\u0632 \u0627\u0644\u0645\u0648\u062c\u0648\u062f \u0641\u064a \u0627\u0644\u0641\u0627\u0643\u0647\u0629 &#8220;\u0646\u0641\u0633&#8221; \u0627\u0644\u0633\u0643\u0631 \u0627\u0644\u0645\u0648\u062c\u0648\u062f \u0641\u064a \u0627\u0644\u0635\u0648\u062f\u0627\u061f<\/strong> <\/p>\n<p class=\"schema-faq-answer\">\u0643\u064a\u0645\u064a\u0627\u0626\u064a\u064b\u0627\u060c \u0627\u0644\u0641\u0631\u0643\u062a\u0648\u0632 \u0647\u0648 \u0641\u0631\u0643\u062a\u0648\u0632\u060c \u0644\u0643\u0646 \u0627\u0644\u0633\u064a\u0627\u0642 \u0645\u0647\u0645. \u062a\u062d\u062a\u0648\u064a \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0645\u0627\u0621 \u0648\u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u063a\u0630\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u063a\u064a\u0631 \u0643\u064a\u0641\u064a\u0629 \u0627\u0645\u062a\u0635\u0627\u0635 \u062c\u0633\u0645\u0643 \u0644\u0644\u0633\u0643\u0631 \u0648\u0627\u0633\u062a\u062c\u0627\u0628\u062a\u0647 \u0644\u0647. \u062a\u0633\u062a\u0647\u062f\u0641 \u062d\u062f\u0648\u062f \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629 \u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0627\u0644\u0645\u0636\u0627\u0641\u0629\u060c \u0648\u0644\u064a\u0633 \u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0637\u0627\u0632\u062c\u0629 (<a href=\"https:\/\/www.fda.gov\/food\/nutrition-facts-label\/added-sugars-nutrition-facts-label\">1<\/a>)(<a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2020-12\/DGA_2020-2025_ExecutiveSummary_English.pdf\">2<\/a>)(<a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/sugar\/how-much-sugar-is-too-much\">3<\/a>)(<a href=\"https:\/\/www.myplate.gov\/eat-healthy\/fruits\">4<\/a>).<\/p>\n<\/p><\/div>\n<\/p><\/div>\n<h2 class=\"wp-block-heading\">\u0627\u0644\u062e\u0637 \u0627\u0644\u0633\u0641\u0644\u064a<\/h2>\n<p>\u0644\u0627 \u064a\u062d\u062a\u0627\u062c \u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0627\u0633 \u0625\u0644\u0649 \u0627\u0644\u0642\u0644\u0642 \u0628\u0634\u0623\u0646 \u0627\u0644\u0633\u0643\u0631 \u0627\u0644\u0645\u0648\u062c\u0648\u062f \u0641\u064a \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629\u060c \u0644\u0643\u0646 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0646\u062a\u0628\u0647\u0648\u0627 \u0625\u0644\u0649 \u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0627\u0644\u0645\u0636\u0627\u0641\u0629. \u0627\u0633\u062a\u0647\u062f\u0641 \u062a\u0646\u0627\u0648\u0644 \u0643\u0648\u0628 \u0648\u0646\u0635\u0641 \u0625\u0644\u0649 \u0643\u0648\u0628\u064a\u0646 \u0648\u0646\u0635\u0641 \u0645\u0646 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u064a\u0648\u0645\u064a\u064b\u0627\u060c \u0648\u0641\u0636\u0644 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0639\u0644\u0649 \u0627\u0644\u0639\u0635\u064a\u0631\u060c \u0648\u0627\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0623\u062c\u0632\u0627\u0621 \u0648\u0627\u0644\u0623\u0632\u0648\u0627\u062c \u0627\u0644\u0630\u0643\u064a\u0629 \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0647\u062f\u0627\u0641\u0643 (<a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2020-12\/DGA_2020-2025_ExecutiveSummary_English.pdf\">2<\/a>)(<a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/sugar\/how-much-sugar-is-too-much\">3<\/a>)(<a href=\"https:\/\/www.cdc.gov\/mmwr\/volumes\/71\/wr\/mm7101a1.htm\">10<\/a>)(<a href=\"https:\/\/www.myplate.gov\/eat-healthy\/fruits\">4<\/a>).<\/p>\n<p>\u0647\u0630\u0627 \u0627\u0644\u0645\u0646\u0635\u0628 <a href=\"https:\/\/blog.myfitnesspal.com\/fruit-sugar-vs-added-sugar\/\">\u0647\u0644 \u064a\u062c\u0628 \u0623\u0646 \u0623\u0642\u0644\u0642 \u0628\u0634\u0623\u0646 \u0627\u0644\u0633\u0643\u0631 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0645\u0646 \u0627\u0644\u0641\u0627\u0643\u0647\u0629\u061f<\/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 \u0628\u0627\u0644<\/a>.<\/p>\n\n","protected":false},"excerpt":{"rendered":"<p>\u0647\u0644 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0627\u0631\u062a\u0628\u0627\u0643 \u0628\u0634\u0623\u0646 \u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u0633\u0643\u0631 \u0627\u0644\u0645\u0648\u062c\u0648\u062f \u0641\u064a \u0627\u0644\u0641\u0627\u0643\u0647\u0629 &#8220;\u0645\u0647\u0645\u064b\u0627&#8221;\u061f \u0623\u0646\u062a \u0644\u0633\u062a \u0648\u062d\u062f\u0643 &#8211; \u0628\u064a\u0646 \u0627\u0644\u0628\u0643\u0631\u0627\u062a \u0627\u0644\u0635\u0627\u062e\u0628\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u0630\u0631 \u0645\u0646 \u0627\u0644\u0645\u0648\u0632 \u0648\u0623\u0637\u0628\u0627\u0642 \u0627\u0644\u0639\u0635\u064a\u0631 \u0627\u0644\u0645\u0644\u064a\u0626\u0629 \u0628\u0627\u0644\u062a\u0645\u0631\u060c \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u0645\u0639\u0631\u0641\u0629 \u0645\u0627 \u064a\u062c\u0628 \u062a\u0635\u062f\u064a\u0642\u0647. \u0627\u0644\u0625\u062c\u0627\u0628\u0629 \u0627\u0644\u0645\u062e\u062a\u0635\u0631\u0629: \u0644\u0627 \u064a\u062d\u062a\u0627\u062c \u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0627\u0633 \u0625\u0644\u0649 \u0627\u0644\u0642\u0644\u0642 \u0628\u0634\u0623\u0646 \u0627\u0644\u0633\u0643\u0631 \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0627\u0644\u0645\u0648\u062c\u0648\u062f \u0641\u064a \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629\u060c \u062e\u0627\u0635\u0629 \u0639\u0646\u062f\u0645\u0627 \u064a\u0643\u0648\u0646 \u0627\u0644\u0633\u0643\u0631 \u0627\u0644\u0645\u0636\u0627\u0641 \u0647\u0648 \u0627\u0644\u0645\u0633\u0628\u0628 [&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-2717","post","type-post","status-publish","format-standard","hentry","category-health"],"_links":{"self":[{"href":"https:\/\/www.uaefuture.org\/index.php?rest_route=\/wp\/v2\/posts\/2717","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=2717"}],"version-history":[{"count":0,"href":"https:\/\/www.uaefuture.org\/index.php?rest_route=\/wp\/v2\/posts\/2717\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.uaefuture.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2717"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.uaefuture.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2717"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.uaefuture.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2717"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}