{"id":4642,"date":"2023-10-08T19:27:27","date_gmt":"2023-10-08T19:27:27","guid":{"rendered":"https:\/\/arabzeen.com\/?p=4642"},"modified":"2023-10-20T12:16:23","modified_gmt":"2023-10-20T12:16:23","slug":"%d9%85%d8%a7-%d9%87%d9%89-%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d8%b2%d9%86%d9%83-%d8%a7%d9%84%d9%85%d8%b9%d8%af%d9%86-%d8%a7%d9%84%d8%a3%d9%87%d9%85-%d9%84%d8%aa%d9%82%d9%88%d9%8a%d8%a9","status":"publish","type":"post","link":"https:\/\/arabzeen.com\/?p=4642","title":{"rendered":"\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0632\u0646\u0643 \u0648\u0623\u0639\u0631\u0627\u0636 \u0646\u0642\u0635\u0647 \u0648\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0647 \u0648\u0623\u0636\u0631\u0627\u0631 \u0641\u0642\u062f\u0627\u0646\u0647"},"content":{"rendered":"\n<p> \u062d\u0648\u0627\u0644\u0649 \u0627\u0643\u062b\u0631 \u0645\u0646 2 \u0645\u0644\u064a\u0627\u0631 \u0634\u062e\u0635 \u064a\u0639\u0627\u0646\u0649 \u0645\u0646 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class=\"wp-block-list\">\n<li>\u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0633\u0628\u0627\u0628 \u0646\u0642\u0635 \u0627\u0644\u0632\u0646\u0643 \u062a\u0646\u0627\u0648\u0644 \u062d\u0645\u0636 \u0627\u0644\u0641\u064a\u062a\u064a\u0643 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631 <\/li>\n\n\n\n<li>\u0641\u0642\u062f\u0627\u0646 \u062d\u0627\u0633\u0629 \u0627\u0644\u0634\u0645 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u062c\u0644\u062f \u0646\u0638\u0631\u0627 \u0644\u062a\u0631\u0643\u064a\u0632 \u0627\u0644\u0632\u0646\u0643 \u0639\u0627\u062f\u0629 \u0641\u0649 \u0627\u0644\u062c\u0644\u062f <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/8e928a13a147de1e19425e284c52d7d2.jpg\" alt=\"\" class=\"wp-image-4701\" style=\"width:712px;height:533px\" width=\"712\" height=\"533\"\/><figcaption class=\"wp-element-caption\">\u0623\u0637\u0639\u0645\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0632\u0646\u0643 <a href=\"https:\/\/www.pinterest.com\/search\/pins\/?rs=ac&amp;len=2&amp;q=zinc+rich+foods\" data-type=\"link\" data-id=\"https:\/\/www.pinterest.com\/search\/pins\/?rs=ac&amp;len=2&amp;q=zinc+rich+foods\">pinterest<\/a> <\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\">\u0627\u0633\u0628\u0627\u0628 \u0646\u0642\u0635 \u0627\u0648 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0632\u0646\u0643<\/h2>\n\n\n\n<p>\u0623\u0634\u064a\u0627\u0621 \u062a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0632\u0646\u0643 <\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u062c\u0631\u0627\u062d\u0629 \u0627\u0644\u0645\u062c\u0627\u0632\u0629 \u0627\u0644\u0645\u0639\u062f\u064a\u0629 <\/li>\n<\/ol>\n\n\n\n<p>    2. \u0627\u0644\u0627\u0635\u0627\u0628\u0647 \u0628\u0645\u0631\u0636 \u0647\u0636\u0645\u0649 \u0645\u062b\u0644 \u0645\u062a\u0644\u0627\u0632\u0645\u0629 \u0627\u0644\u0642\u0648\u0644\u0648\u0646 \u0627\u0644\u0645\u062a\u0647\u064a\u062c <\/p>\n\n\n\n<p>   3. \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u062d\u064a\u0648\u064a\u0647 \u0628\u0643\u062b\u0631\u0629 \u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0632\u0646\u0643 <\/p>\n\n\n\n<p>  4. \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0643\u0628\u062f \u0645\u062b\u0644 \u0627\u0644\u062a\u0634\u0645\u0639 \u0627\u0644\u0643\u0628\u062f\u0649 \u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0632\u0646\u0643 \u0643\u0630\u0627\u0644\u0643 <\/p>\n\n\n\n<p> 5. \u0627\u0646\u062e\u0641\u0627\u0636 \u062d\u0645\u0636 \u0627\u0644\u0645\u0639\u062f\u0629 \u0627\u0644\u0630\u0649 \u064a\u0639\u0627\u0646\u0649 \u0645\u0646\u0647 \u0643\u062b\u064a\u0631\u0627 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u0641\u0647\u0648 \u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0645\u0639\u0627\u062f\u0646 <\/p>\n\n\n\n<p>  6. \u062d\u0645\u0636 \u0627\u0644\u0641\u0627\u064a\u062a\u064a\u0643  \u0627\u0646\u0647 \u064a\u0648\u062c\u062f \u0641\u0649 \u0627\u0644\u0628\u0642\u0648\u0644 \u0648\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0647 \u060c \u064a\u0645\u0646\u0639 \u062d\u0645\u0636 \u0627\u0644\u0641\u0627\u064a\u062a\u064a\u0643 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0632\u0646\u0643 <\/p>\n\n\n\n<p> 7. \u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u0649. \u0648\u0647\u0648 \u0627\u0631\u062a\u0641\u0627\u0639 \u0633\u0643\u0631 \u0627\u0644\u062f\u0645 \u0627\u0644\u0646\u0627\u062a\u062c \u0639\u0646 \u0627\u0644\u062d\u0645\u064a\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0627\u0644\u0632\u0646\u0643 \u0648\u0639\u0644\u0627\u0642\u062a\u0647 \u0628\u0627\u0644\u0634\u0639\u0631<\/h2>\n\n\n\n<p>\u0623\u0648\u062f \u062a\u0648\u0636\u064a\u062d \u0627\u0644\u0639\u0644\u0627\u0642\u0629 \u0628\u064a\u0646 \u0627\u0644\u0632\u0646\u0643 \u0648\u0627\u0644\u0634\u0639\u0631 \u0644\u0627\u0646 \u0643\u062b\u064a\u0631\u0627 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u064a\u0641\u0631\u0637\u0648\u0646 \u0641\u0649 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0632\u0646\u0643\u060c <\/p>\n\n\n\n<p>\u0633\u0628\u0628 \u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631 \u0641\u0649 \u062d\u0627\u0644\u0629 \u0646\u0642\u0635 \u0627\u0644\u0632\u0646\u0643 \u0647\u0648 \u0627\u0646 \u0627\u0644\u0632\u0646\u0643 \u0636\u0631\u0648\u0631\u0649 \u062c\u062f\u0627 \u0644\u062a\u0639\u0632\u064a\u0632 \u0646\u0645\u0648 \u0628\u0648\u0635\u064a\u0644\u0627\u062a \u0627\u0644\u0634\u0639\u0631  \u0645\u0627 \u0647\u0649 \u0628\u0648\u0635\u064a\u0644\u0627\u062a \u0627\u0644\u0634\u0639\u0631 \u0647\u0649 \u0627\u0644\u062b\u0642\u0648\u0628 \u0627\u0648 \u0627\u0644\u0628\u062b\u0648\u0631 \u0627\u0644\u062a\u0649 \u064a\u0646\u0645\u0648 \u0645\u0646\u0647\u0627 \u0627\u0644\u0634\u0639\u0631 \u0648\u0646\u0645\u0648 \u0627\u0644\u0628\u0648\u0635\u064a\u0644\u0627\u062a \u064a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0627\u0644\u0632\u0646\u0643 \u0648\u0646\u0642\u0635 \u0627\u0644\u0632\u0646\u0643 \u064a\u0624\u062f\u0649 \u0627\u0644\u0649 \u0639\u062f\u0645 \u0646\u0645\u0648 \u0628\u0648\u0635\u064a\u0644\u0627\u062a \u0627\u0644\u0634\u0639\u0631. \u0648\u0643\u0630\u0627\u0644\u0643 \u0627\u0644\u0632\u0646\u0643 \u0645\u0641\u064a\u062f \u0623\u064a\u0636\u0627 \u0644\u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0643\u0648\u0644\u0627\u062c\u064a\u0646 \u0648 \u0627\u0644\u0643\u064a\u0631\u0627\u062a\u064a\u0646 \u0648\u0647\u0645\u0627 \u0646\u0648\u0639\u0627\u0646 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u062c\u0639\u0644\u0627\u0646 \u0627\u0644\u0634\u0639\u0631 \u0642\u0648\u064a\u0627 \u0644\u0630\u0627 \u0641\u0623\u0646 \u0646\u0642\u0635 \u0627\u0644\u0632\u0646\u0643 \u064a\u0633\u0628\u0628 \u0636\u0639\u0641 \u0627\u0644\u0634\u0639\u0631 \u0648\u062a\u0642\u0635\u0641\u0647\u060c<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-nati-18512394-1-480x720.jpg\" alt=\"\" class=\"wp-image-4697\" style=\"width:359px;height:538px\" width=\"359\" height=\"538\" srcset=\"https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-nati-18512394-1-480x720.jpg 480w, https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-nati-18512394-1-200x300.jpg 200w, https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-nati-18512394-1-768x1152.jpg 768w, https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-nati-18512394-1-1024x1536.jpg 1024w, https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-nati-18512394-1-1365x2048.jpg 1365w, https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-nati-18512394-1-scaled.jpg 1707w\" sizes=\"auto, (max-width: 359px) 100vw, 359px\" \/><figcaption class=\"wp-element-caption\">\u0634\u0639\u0631 \u0641\u062a\u0627\u0629 <a href=\"https:\/\/www.pexels.com\/\" data-type=\"link\" data-id=\"https:\/\/www.pexels.com\/\">pexels.com<\/a> <\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\">\u0645\u0627 \u0647\u0649 \u0627\u0644\u062c\u0631\u0639\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0645\u0646 \u0627\u0644\u0632\u0646\u0643 \u064a\u0648\u0645\u064a\u0627\u064b\u061f<\/h2>\n\n\n\n<p>\u0639\u0646\u062f \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0632\u0646\u0643 \u0628\u0623\u0641\u0631\u0627\u0637 \u0643\u0628\u064a\u0631 \u0647\u0630\u0627 \u064a\u0624\u062f\u0649 \u0627\u0644\u0649 \u0646\u0642\u0635 \u0627\u0644\u0646\u062d\u0627\u0633\u060c \u0641\u0627\u0644\u0646\u062d\u0627\u0633 \u0648\u0627\u0644\u0632\u0646\u0643 \u0645\u062a\u0644\u0627\u0632\u0645\u0627\u0646 \u0645\u062b\u0644 \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645 \u0644\u0630\u0627\u0644\u0643 \u0641\u0623\u0646 \u0642\u0644 \u0627\u0644\u0646\u062d\u0627\u0633 \u0623\u062f\u0649 \u0647\u0630\u0627 \u0627\u0644\u0649 \u062a\u0633\u0627\u0642\u0637 \u0641\u0649 \u0627\u0644\u0634\u0639\u0631 \u0648\u062a\u0642\u0635\u0641 \u0648\u0636\u0639\u0641 \u0641\u0649 \u0627\u0644\u0634\u0639\u0631\u060c \u0644\u0630\u0627 \u0644\u0627\u0628\u062f \u0645\u0646 \u0645\u0631\u0627\u0639\u0629 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0628\u064a\u0646 \u0627\u0644\u0646\u062d\u0627\u0633 \u0648\u0627\u0644\u0632\u0646\u0643\u060c\u0641\u0649 \u062f\u0631\u0627\u0633\u0629 \u0646\u0634\u0631\u062a\u0647\u0627 <a href=\"https:\/\/www.health.harvard.edu\/\" data-type=\"link\" data-id=\"https:\/\/www.health.harvard.edu\/\">\u062c\u0627\u0645\u0639\u0629 \u0647\u0627\u0631\u0641\u0631\u062f<\/a> \u0627\u0646\u0647  \u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0634\u062e\u0635 \u0627\u0644\u0628\u0627\u0644\u063a \u0627\u0644\u0649 40 \u0645\u0644\u0649 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0632\u0646\u0643 \u064a\u0648\u0645\u064a\u0627 \u0648\u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0627\u0644\u0631\u0636\u0639 \u062a\u062d\u062a \u0633\u0646 6 \u0627\u0634\u0647\u0648\u0631 \u0627\u0644\u0649 4\u0645\u0644\u0649 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0632\u0646\u0643 <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0627\u0644\u0623\u063a\u0630\u064a\u0629 \u0623\u0648 \u0627\u0644\u0627\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0632\u0646\u0643<\/h2>\n\n\n\n<p> 1 . \u0627\u0644\u0645\u062d\u0627\u0631 \u0623\u0648 \u0628\u0644\u062d \u0627\u0644\u0628\u062d\u0631<\/p>\n\n\n\n<p>\u064a\u0639\u062f \u0627\u0644\u0645\u062d\u0627\u0631 \u0623\u0648 \u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0628\u062d\u0631 \u0645\u0646 \u0627\u0643\u062b\u0631 \u0627\u0644\u0627\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0641\u064a\u062f\u0629 \u0644\u062c\u0633\u0645 \u0627\u0644\u0627\u0646\u0633\u0627\u0646 \u0648\u0630\u0627\u0644\u0643 \u0644\u0627\u062d\u062a\u0648\u0627\u0626\u0629 \u0639\u0644\u0649 \u0643\u0645\u064a\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0632\u0646\u0643 <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-rachel-claire-6752174-480x720.jpg\" alt=\"\" class=\"wp-image-4684\" style=\"width:369px;height:553px\" width=\"369\" height=\"553\" srcset=\"https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-rachel-claire-6752174-480x720.jpg 480w, https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-rachel-claire-6752174-200x300.jpg 200w, https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-rachel-claire-6752174-768x1152.jpg 768w, https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-rachel-claire-6752174-1024x1536.jpg 1024w, https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-rachel-claire-6752174-1365x2048.jpg 1365w, https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-rachel-claire-6752174-scaled.jpg 1707w\" sizes=\"auto, (max-width: 369px) 100vw, 369px\" \/><figcaption class=\"wp-element-caption\">\u0645\u062d\u0627\u0631 \u0627\u0648 \u0628\u0644\u062d \u0627\u0644\u0628\u062d\u0631 <a href=\"https:\/\/www.pexels.com\/search\/oysters\/\" data-type=\"link\" data-id=\"https:\/\/www.pexels.com\/search\/oysters\/\">pexels.com<\/a> <\/figcaption><\/figure>\n<\/div>\n\n\n<p>2  . \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621 <\/p>\n\n\n\n<p>\u064a\u0639\u062f \u0627\u0644\u0644\u062d\u0645 \u0627\u0644\u0623\u062d\u0645\u0631 \u0645\u0646 \u0627\u0644\u0627\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0632\u0646\u0643 \u062e\u0627\u0635\u0629 \u0644\u062d\u0645 \u0627\u0644\u0628\u0642\u0631 \u0627\u0648 \u0627\u0644\u0636\u0623\u0646\u060c \u062d\u064a\u062b \u064a\u062d\u062a\u0648\u0649 100 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0644\u062d\u0645 \u0639\u0644\u0649 4 \u0645\u0644\u0649 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0632\u0646\u0643 \u0648\u0645\u0627 \u064a\u063a\u0637\u0649 44 % \u0645\u0646 \u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0647 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627 <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-nadin-sh-9541976-540x720.jpg\" alt=\"\" class=\"wp-image-4671\" style=\"width:304px;height:405px\" width=\"304\" height=\"405\" srcset=\"https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-nadin-sh-9541976-540x720.jpg 540w, https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-nadin-sh-9541976-225x300.jpg 225w, https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-nadin-sh-9541976-768x1024.jpg 768w, https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-nadin-sh-9541976-1152x1536.jpg 1152w, https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-nadin-sh-9541976-1536x2048.jpg 1536w, https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-nadin-sh-9541976-scaled.jpg 1920w\" sizes=\"auto, (max-width: 304px) 100vw, 304px\" \/><figcaption class=\"wp-element-caption\">\u0644\u062d\u0645\u0629 \u062d\u0645\u0631\u0627\u0629  <a href=\"https:\/\/www.pexels.com\/search\/red%20meat\/\" data-type=\"link\" data-id=\"https:\/\/www.pexels.com\/search\/red%20meat\/\">pexels.com<\/a> <\/figcaption><\/figure>\n<\/div>\n\n\n<p>3  . \u0627\u0644\u0633\u0644\u0637\u0639\u0648\u0646 (\u0627\u0644\u0643\u0627\u0628\u0648\u0631\u064a\u0627 \u0627\u0648 \u0633\u0631\u0637\u0627\u0646 \u0627\u0644\u0628\u062d\u0631 )<\/p>\n\n\n\n<p>\u0643\u0630\u0627\u0644\u0643 \u0627\u0644\u0633\u0644\u0637\u0648\u0646 \u0627\u0644\u0630\u0649 \u064a\u0639\u062f \u0645\u0646 \u0627\u0643\u062b\u0631 \u0627\u0644\u0627\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0630\u0646\u0643 \u0648\u0647\u0648 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u062d\u062a\u0648\u0627\u0626\u0647 \u0639\u0644\u0649 \u0627\u062d\u0645\u0627\u0636 \u0627\u0645\u0646\u064a\u0647 \u0648\u0627\u0648\u0645\u064a\u062c\u0627 3 \u0648 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 2 <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-h-h-775863-720x656.jpg\" alt=\"\" class=\"wp-image-4688\" style=\"width:472px;height:430px\" width=\"472\" height=\"430\" srcset=\"https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-h-h-775863-720x656.jpg 720w, https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-h-h-775863-300x273.jpg 300w, https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-h-h-775863-768x699.jpg 768w, https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-h-h-775863-1536x1399.jpg 1536w, https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-h-h-775863-2048x1865.jpg 2048w\" sizes=\"auto, (max-width: 472px) 100vw, 472px\" \/><figcaption class=\"wp-element-caption\">\u0643\u0627\u0628\u0648\u0631\u064a\u0627 \u0627\u0648 \u0627\u0644\u0633\u0644\u0637\u0639\u0648\u0646 <a href=\"https:\/\/www.pexels.com\/search\/crabs\/\" data-type=\"link\" data-id=\"https:\/\/www.pexels.com\/search\/crabs\/\">pexels.com<\/a> <\/figcaption><\/figure>\n<\/div>\n\n\n<p>4. \u0628\u0630\u0648\u0631 \u0627\u0644\u064a\u0642\u0637\u064a\u0646 \u0648 \u0628\u0630\u0648\u0631 \u0627\u0644\u0633\u0645\u0633\u0645 <\/p>\n\n\n\n<p>\u062a\u0639\u062f \u0628\u0630\u0648\u0631 \u0627\u0644\u064a\u0642\u0637\u064a\u0646 \u0648\u0628\u0630\u0648\u0631 \u0627\u0644\u0633\u0645\u0633\u0645 \u0645\u0635\u062f\u0631 \u062c\u064a\u062f\u0627 \u0644\u0644\u0632\u0646\u0643 \u0628\u0627\u0644\u0627\u0636\u0627\u0641\u0647 \u0625\u0644\u0649 \u0627\u062d\u062a\u0648\u0627\u0626\u0647\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629 <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-antoni-shkraba-4753633-720x480.jpg\" alt=\"\" class=\"wp-image-4681\" style=\"width:626px;height:417px\" width=\"626\" height=\"417\" srcset=\"https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-antoni-shkraba-4753633-720x480.jpg 720w, https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-antoni-shkraba-4753633-300x200.jpg 300w, https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-antoni-shkraba-4753633-768x512.jpg 768w, https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-antoni-shkraba-4753633-1536x1024.jpg 1536w, https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-antoni-shkraba-4753633-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 626px) 100vw, 626px\" \/><figcaption class=\"wp-element-caption\">\u0628\u0630\u0648\u0631 \u0627\u0644\u064a\u0642\u0637\u064a\u0646 <a href=\"https:\/\/www.pexels.com\/search\/whole%20grains\/\" data-type=\"link\" data-id=\"https:\/\/www.pexels.com\/search\/whole%20grains\/\">pexels.com<\/a> <\/figcaption><\/figure>\n<\/div>\n\n\n<p>5  . \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 <\/p>\n\n\n\n<p>\u064a\u0648\u062c\u062f \u0627\u0644\u0632\u0646\u0643 \u0641\u0649 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0647 \u0645\u062b\u0644 \u0627\u0644\u0642\u0645\u062d \u0648 \u0627\u0644\u0631\u0632 \u0648\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0628\u0627\u0644\u0627\u0636\u0627\u0641\u0647 \u0625\u0644\u0649 \u0627\u0646\u0647\u0627 \u062a\u062d\u062a\u0648\u0649 \u0639\u0644\u0649 \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0645\u062b\u0644 \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0648 \u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0627\u0644\u0641\u0633\u0641\u0648\u0631 \u0641\u0647\u0649 \u062a\u0639\u062f \u0645\u0635\u062f\u0631 \u062c\u064a\u062f \u0644\u0635\u062d\u062a\u0643 <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"720\" src=\"https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-vie-studio-7420512-480x720.jpg\" alt=\"\" class=\"wp-image-4678\" srcset=\"https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-vie-studio-7420512-480x720.jpg 480w, https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-vie-studio-7420512-200x300.jpg 200w, https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-vie-studio-7420512-768x1152.jpg 768w, https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-vie-studio-7420512-1024x1536.jpg 1024w, https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-vie-studio-7420512-1365x2048.jpg 1365w, https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-vie-studio-7420512-scaled.jpg 1707w\" sizes=\"auto, (max-width: 480px) 100vw, 480px\" \/><figcaption class=\"wp-element-caption\">\u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0647 <a href=\"https:\/\/www.pexels.com\/search\/whole%20grains\/\" data-type=\"link\" data-id=\"https:\/\/www.pexels.com\/search\/whole%20grains\/\">pexels.com<\/a> <\/figcaption><\/figure>\n<\/div>\n\n\n<p> 6  . \u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a <\/p>\n\n\n\n<p>\u062a\u062d\u062a\u0648\u0649 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0632\u0646\u0643 \u0645\u062b\u0644 \u0627\u0644\u0639\u062f\u0633 \u0648 \u0627\u0644\u0641\u0648\u0644 \u0648 \u0627\u0644\u062d\u0645\u0635\u060c \u062d\u064a\u062b \u064a\u062d\u062a\u0648\u0649 100\u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0639\u062f\u0633 \u0627\u0644\u0645\u0637\u0628\u0648\u062e \u0639\u0644\u0649 \u062d\u0648\u0627\u0644\u0649     12 %\u0645\u0646 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0647 <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-frans-van-heerden-625422-720x523.jpg\" alt=\"\" class=\"wp-image-4675\" style=\"width:432px;height:314px\" width=\"432\" height=\"314\" srcset=\"https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-frans-van-heerden-625422-720x523.jpg 720w, https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-frans-van-heerden-625422-300x218.jpg 300w, https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-frans-van-heerden-625422-768x558.jpg 768w, https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-frans-van-heerden-625422-1536x1115.jpg 1536w, https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-frans-van-heerden-625422-2048x1487.jpg 2048w\" sizes=\"auto, (max-width: 432px) 100vw, 432px\" \/><figcaption class=\"wp-element-caption\">\u0645\u062c\u0645\u0648\u0639\u0647 \u0645\u0646 \u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a <a href=\"https:\/\/www.pexels.com\/search\/legumes\/\" data-type=\"link\" data-id=\"https:\/\/www.pexels.com\/search\/legumes\/\">pexels.com<\/a> <\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\">\u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u0632\u0646\u0643 \u0639\u0644\u0649 \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644 \u0648\u0627\u0644\u062a\u0648\u062a\u0631<\/h2>\n\n\n\n<p>\u0645\u0639\u0638\u0645\u0646\u0627 \u0644\u0627 \u064a\u0639\u0631\u0641 \u0627\u0646 \u0632\u0646\u0643 \u0644\u0647 \u062a\u0623\u062b\u064a\u0631 \u0643\u0628\u064a\u0631 \u0639\u0644\u0649 \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644. \u064a\u0632\u064a\u062f \u0627\u0644\u062c\u0633\u0645( GABA ) \u0648\u0647\u0649 \u0627\u0644\u0645\u0647\u062f\u0626 \u0641\u0649 \u0627\u0644\u062c\u0633\u0645\u060c \u0644\u0630\u0627\u0644\u0643 \u0639\u0646\u062f \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0632\u0646\u0643 \u0646\u0634\u0639\u0631 \u0628\u0627\u0644\u0647\u062f\u0648\u0621 \u0648\u0627\u0644\u0631\u0627\u062d\u0647\u060c \u0627\u0630\u0627 \u0643\u0646\u062a\u0645 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\u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644\u060c \u0644\u0630\u0627 \u0627\u0630\u0627 \u0643\u0646\u062a\u0645 \u062a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u0627\u0648 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u064a\u0645\u0643\u0646 \u0627\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0633\u0628\u0628 \u0647\u0648 \u0627\u0644\u0646\u0642\u0635 \u0632\u0646\u0643 .<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"720\" src=\"https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-mental-health-america-mha-5543181-480x720.jpg\" alt=\"\" class=\"wp-image-4691\" srcset=\"https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-mental-health-america-mha-5543181-480x720.jpg 480w, https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-mental-health-america-mha-5543181-200x300.jpg 200w, https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-mental-health-america-mha-5543181-768x1152.jpg 768w, https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-mental-health-america-mha-5543181-1024x1536.jpg 1024w, https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-mental-health-america-mha-5543181-1365x2048.jpg 1365w, https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/pexels-mental-health-america-mha-5543181-scaled.jpg 1707w\" sizes=\"auto, (max-width: 480px) 100vw, 480px\" \/><figcaption class=\"wp-element-caption\">\u0631\u062c\u0644 \u064a\u0634\u0639\u0631 \u0628\u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0627\u0644\u0642\u0644\u0642 \u0648\u0627\u0644\u062d\u0632\u0646 <a href=\"https:\/\/www.pexels.com\/\" data-type=\"link\" data-id=\"https:\/\/www.pexels.com\/\">pexels.com<\/a> <\/figcaption><\/figure>\n<\/div>\n\n<figure class=\"aligncenter wp-block-post-featured-image\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"879\" src=\"https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/zinc-foods.jpg\" class=\"attachment-post-thumbnail size-post-thumbnail wp-post-image\" alt=\"\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0632\u0646\u0643 - \u0639\u0631\u0628\u0632\u064a\u0646\" style=\"object-fit:cover;\" srcset=\"https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/zinc-foods.jpg 1200w, https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/zinc-foods-300x220.jpg 300w, https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/zinc-foods-720x527.jpg 720w, https:\/\/arabzeen.com\/wp-content\/uploads\/2023\/10\/zinc-foods-768x563.jpg 768w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><\/figure>","protected":false},"excerpt":{"rendered":"<p>\u062d\u0648\u0627\u0644\u0649 \u0627\u0643\u062b\u0631 \u0645\u0646 2 \u0645\u0644\u064a\u0627\u0631 \u0634\u062e\u0635 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