\u062d\u0628\u0629 \u0627\u0644\u0628\u0631\u0643\u0629\u060c \u0623\u0648 \u0627\u0644\u062d\u0628\u0629 \u0627\u0644\u0633\u0648\u062f\u0627\u0621\u060c \u0623\u0648 \u0627\u0644\u0634\u0648\u0646\u064a\u0632\u060c \u0623\u0648 \u0627\u0644\u0643\u0645\u0648\u0646 \u0627\u0644\u0623\u0633\u0648\u062f\u060c \u0623\u0648 \u0627\u0644\u0643\u0632\u0628\u0631\u0629 \u0627\u0644\u0631\u0648\u0645\u0627\u0646\u064a\u0629\u060c \u0647\u0648 \u0646\u0628\u0627\u062a \u0645\u0646 \u0627\u0644\u0641\u0635\u064a\u0644\u0629 \u0627\u0644\u062d\u0648\u0630\u0627\u0646\u064a\u0629 \u064a\u0633\u062a\u0639\u0645\u0644\u00a0 \u0645\u0646\u0647 \u0637\u0628\u064a\u0627\u064b \u0627\u0644\u0628\u0630\u0648\u0631 \u0627\u0644\u0633\u0648\u062f\u0627\u0621 (\u0627\u0644\u062d\u0628\u0648\u0628)\u060c \u0648\u0627\u0644\u0632\u064a\u062a \u0627\u0644\u0645\u0639\u0635\u0648\u0631 \u0645\u0646\u0647.
\n\u0627\u0644\u062d\u0628\u0648\u0628 : \u0645\u0639\u0631\u0648\u0641\u0629 \u0645\u0646\u0630 \u0627\u0644\u0642\u062f\u064a\u0645 \u0641\u064a \u0627\u0644\u0637\u0628 \u0627\u0644\u0639\u0631\u0628\u064a \u0648\u0627\u0644\u0625\u0641\u0631\u0646\u062c\u064a \u0648\u0628\u0644\u0627\u062f \u0627\u0644\u0634\u0631\u0642 \u0627\u0644\u0623\u0642\u0635\u0649 \u0643\u0645\u0627\u062f\u0629 \u062a\u0627\u0628\u0644\u0629 (Spices ) \u0648\u0647\u064a \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0627\u0644\u0645\u062a\u0639\u062f\u062f\u0629 \u063a\u064a\u0631 \u0627\u0644\u0645\u0634\u0628\u0639\u0629 (Poly \u2013 unsaturated fat acids) \u0648\u0623\u0647\u0645\u0647\u0627 \u062d\u0645\u0636\u0627\u0646: \u0644\u064a\u0646\u0648\u0644\u064a\u0646\u064a\u0643 \u0648\u0644\u064a\u0646\u0648\u0644\u064a\u0626\u064a\u0643\u060c \u0648\u0628\u0639\u0636 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0648\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a.<\/p>\n
\n
\n\u062d\u0628\u0629 \u0627\u0644\u0628\u0631\u0643\u0629 \u0645\u0646 \u0636\u0645\u0646 \u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0648\u0627\u0644\u062a\u064a \u0623\u0648\u0635\u0649 \u0628\u0627\u0633\u062a\u0639\u0645\u0627\u0644\u0647\u0627 \u0627\u0644\u0631\u0633\u0648\u0644 \u0635\u0644\u0649 \u0627\u0644\u0644\u0647 \u0639\u0644\u064a\u0647 \u0648\u0633\u0644\u0645. \u0642\u0627\u0644 \u0631\u0633\u0648\u0644 \u0627\u0644\u0644\u0647 \u0635\u0644\u0649 \u0627\u0644\u0644\u0647 \u0639\u0644\u064a\u0647 \u0648\u0633\u0644\u0645: “\u0625\u0646 \u0641\u064a \u0627\u0644\u062d\u0628\u0629 \u0627\u0644\u0633\u0648\u062f\u0627\u0621 \u0634\u0641\u0627\u0621 \u0645\u0646 \u0643\u0644 \u062f\u0627\u0621 \u0625\u0644\u0627 \u0627\u0644\u0633\u0627\u0645”\u060c \u0627\u0644\u0633\u0627\u0645: \u0647\u0648 \u0627\u0644\u0645\u0648\u062a (\u0623\u062e\u0631\u062c\u0647 \u0627\u0644\u0634\u064a\u062e\u0627\u0646 \u0648\u0627\u0644\u0625\u0645\u0627\u0645 \u0623\u062d\u0645\u062f \u0648\u0627\u0644\u062a\u0631\u0645\u0630\u064a). <\/p>\n
\u0648\u0642\u062f \u062a\u0648\u0635\u0644 \u0627\u0644\u0639\u0644\u0645 \u0627\u0644\u062d\u062f\u064a\u062b \u0625\u0644\u0649 \u0623\u0646 \u062d\u0628\u0629 \u0627\u0644\u0628\u0631\u0643\u0629 \u0627\u0644\u0633\u0648\u062f\u0627\u0621\u060c \u062a\u062d\u062a\u0648\u0649 \u0639\u0644\u0649 \u0639\u0646\u0627\u0635\u0631 \u0643\u062b\u064a\u0631\u0629 \u0645\u0641\u064a\u062f\u0629 \u0644\u0644\u062c\u0633\u0645 \u0648\u0647\u0649: (\u0627\u0644\u0641\u0648\u0633\u0641\u0627\u062a\u060c \u0627\u0644\u062d\u062f\u064a\u062f\u060c \u0627\u0644\u0641\u0648\u0633\u0641\u0648\u0631\u060c \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c \u0648\u0627\u0644\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u062d\u064a\u0648\u064a\u0629 \u0627\u0644\u0645\u062f\u0645\u0631\u0629 \u0644\u0643\u0644 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u062c\u0631\u0627\u062b\u064a\u0645\u060c \u0645\u0627\u062f\u0629 \u0627\u0644\u0643\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0633\u0631\u0637\u0627\u0646\u060c \u0648\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u062c\u0646\u0633\u064a\u0629 \u0645\u0642\u0648\u064a\u0629 \u0648\u0645\u062e\u0635\u0628\u0629 \u0648\u0645\u0646\u0634\u0637\u0629 \u0648\u0645\u062f\u0631\u0629 \u0644\u0644\u0628\u0648\u0644 \u0648\u0627\u0644\u0635\u0641\u0631\u0627\u0621\u060c \u0648\u0625\u0646\u0632\u064a\u0645\u0627\u062a \u0645\u0647\u0636\u0645\u0629 \u0648\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u062d\u0645\u0648\u0636\u0629.
\n
\n\u0643\u0645\u0627 \u0623\u0646 \u0628\u0647\u0627 \u0645\u0627\u062f\u0629 \u0645\u0647\u062f\u0626\u0629 \u0648\u0645\u0646\u0628\u0647\u0629 \u0641\u064a \u0627\u0644\u0648\u0642\u062a \u0646\u0641\u0633\u0647. \u0643\u0645\u0627 \u0627\u0643\u062a\u0634\u0641 \u0645\u0624\u062e\u0631\u0627\u064b \u0623\u0646 \u0627\u0644\u062d\u0628\u0629 \u0627\u0644\u0633\u0648\u062f\u0627\u0621 \u062a\u0632\u064a\u062f \u0645\u0646 \u0646\u0634\u0627\u0637 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u0629 \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u0641\u064a \u0645\u0642\u0627\u0648\u0645\u0629 \u0645\u0633\u0628\u0628\u0627\u062a \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0648\u064a\u0642\u0636\u064a \u0639\u0644\u064a\u0647\u0627 \u0648\u0623\u064a\u0636\u0627\u064b \u064a\u0642\u064a \u0645\u0646 \u0627\u0644\u0623\u0645\u0631\u0627\u0636.
\n
\n\u0648\u0642\u062f \u062d\u062f\u062f \u062e\u0628\u0631\u0627\u0621 \u0627\u0644\u0635\u062d\u0629 \u0641\u0648\u0627\u0626\u062f \u062d\u0628\u0629 \u0627\u0644\u0628\u0631\u0643\u0629 \u0641\u064a \u0639\u0644\u0627\u062c \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0641\u064a\u0645\u0627 \u064a\u0644\u0649:
\n1 . \u062a\u0632\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631 \u0627\u0644\u0639\u0635\u0628\u064a \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u0646\u0627\u0648\u0644 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0632\u064a\u062a \u062d\u0628\u0629 \u0627\u0644\u0628\u0631\u0643\u0629 \u0645\u0639 \u0641\u0646\u062c\u0627\u0646 \u0645\u0646 \u0627\u0644\u0642\u0647\u0648\u0629.
\n
\n2- \u0639\u0644\u0627\u062c \u0644\u0644\u0633\u0639\u0627\u0644 \u0648\u0627\u0644\u0631\u0628\u0648: \u064a\u062a\u0645 \u062f\u0647\u0627\u0646 \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0638\u0647\u0631 \u0628\u0632\u064a\u062a \u062d\u0628\u0629 \u0627\u0644\u0628\u0631\u0643\u0629\u060c \u0648\u064a\u062a\u0645 \u062a\u0646\u0627\u0648\u0644 \u0645\u0642\u062f\u0627\u0631 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u064a\u0648\u0645\u060c \u0648\u0645\u0644\u0639\u0642\u062a\u064a\u0646 \u0645\u0646 \u0632\u064a\u062a \u062d\u0628\u0629 \u0627\u0644\u0628\u0631\u0643\u0629 \u0641\u064a \u0645\u0627\u0621 \u0633\u0627\u062e\u0646 \u0648\u0627\u0633\u062a\u0646\u0634\u0627\u0642 \u0628\u062e\u0627\u0631\u0647.
\n
\n3- \u0639\u0644\u0627\u062c \u0644\u0644\u062e\u0645\u0648\u0644 \u0648\u0627\u0644\u0643\u0633\u0644: \u064a\u062a\u0645 \u062a\u0646\u0627\u0648\u0644 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0632\u064a\u062a \u062d\u0628\u0629 \u0627\u0644\u0628\u0631\u0643\u0629 \u0645\u0639 \u0639\u0635\u064a\u0631 \u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644 \u0635\u0628\u0627\u062d\u0627\u064b\u060c \u0644\u0645\u062f\u0629 \u0639\u0634\u0631\u0629 \u0623\u064a\u0627\u0645.
\n
\n4- \u0645\u0646\u0634\u0637 \u0644\u0644\u0630\u0627\u0643\u0631\u0629 \u0648\u0633\u0631\u0639\u0629 \u0627\u0644\u0625\u062f\u0631\u0627\u0643: \u064a\u062a\u0645 \u062a\u0646\u0627\u0648\u0644 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0632\u064a\u062a \u062d\u0628\u0629 \u0627\u0644\u0628\u0631\u0643\u0629 \u0645\u0639 \u0645\u063a\u0644\u064a \u0627\u0644\u0646\u0639\u0646\u0627\u0639 \u0644\u0645\u062f\u0629 \u0639\u0634\u0631\u0629 \u0623\u064a\u0627\u0645.
\n
\n5- \u0639\u0644\u0627\u062c \u0644\u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631: \u064a\u062a\u0645 \u062e\u0644\u0637 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u062d\u0628\u0629 \u0627\u0644\u0633\u0648\u062f\u0627\u0621\u060c \u0643\u0648\u0628 \u0645\u0646 \u062d\u0628 \u0627\u0644\u0631\u0634\u0627\u062f\u060c \u0648\u0646\u0635\u0641 \u0643\u0648\u0628 \u0645\u0646 \u0642\u0634\u0631 \u0627\u0644\u0631\u0645\u0627\u0646 \u0627\u0644\u0646\u0627\u0639\u0645\u060c \u0648\u0646\u0635\u0641 \u0643\u0648\u0628 \u0645\u0631\u0629\u060c \u0648\u064a\u0637\u062d\u0646 \u0627\u0644\u0645\u0632\u064a\u062c \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0645\u0633\u062d\u0648\u0642\u0627\u064b \u0646\u0627\u0639\u0645\u0627\u064b\u060c \u0648\u064a\u0642\u0648\u0645 \u0627\u0644\u0645\u0631\u064a\u0636 \u0628\u062a\u0646\u0627\u0648\u0644 \u0646\u0635\u0641 \u0645\u0644\u0639\u0642\u0629 \u064a\u0648\u0645\u064a\u0627\u064b \u0644\u0645\u062f\u0629 \u0634\u0647\u0631 \u062a\u0642\u0631\u064a\u0628\u0627\u064b\u060c \u0643\u0645\u0627 \u064a\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0631\u064a\u0636 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0632\u064a\u062a \u062d\u0628\u0629 \u0627\u0644\u0628\u0631\u0643\u0629 \u0639\u0644\u0649 \u0627\u0644\u0631\u064a\u0642.
\n
\n6- \u0639\u0644\u0627\u062c \u0644\u062d\u0635\u0648\u0627\u062a \u0627\u0644\u0643\u0644\u0649 \u0648\u0627\u0644\u0645\u062b\u0627\u0646\u0629: \u064a\u062a\u0645 \u0637\u062d\u0646 \u0631\u0628\u0639 \u0643\u064a\u0644\u0648 \u0645\u0646 \u0627\u0644\u062d\u0628\u0629 \u0627\u0644\u0633\u0648\u062f\u0627\u0621 \u062c\u064a\u062f\u0627\u064b\u060c \u0648\u064a\u0648\u0636\u0639 \u0639\u0644\u0649 \u0631\u0628\u0639 \u0643\u064a\u0644\u0648 \u0645\u0646 \u0639\u0633\u0644 \u0627\u0644\u0646\u062d\u0644 \u0627\u0644\u0646\u0642\u064a\u060c \u0648\u064a\u0639\u062c\u0646 \u0628\u0627\u0644\u0639\u0633\u0644 \u0648\u062a\u0645\u0632\u062c \u0645\u0644\u0639\u0642\u062a\u0627\u0646 \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u0645\u062e\u0644\u0648\u0637 \u0641\u064a \u0646\u0635\u0641 \u0643\u0648\u0628 \u0645\u0627\u0621 \u0633\u0627\u062e\u0646 \u0648\u064a\u0634\u0631\u0628 \u0647\u0630\u0627 \u0627\u0644\u0645\u0632\u064a\u062c \u0639\u0644\u0649 \u0627\u0644\u0631\u064a\u0642 \u064a\u0648\u0645\u064a\u0627\u064b \u0645\u0639 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0632\u064a\u062a \u062d\u0628\u0629 \u0627\u0644\u0628\u0631\u0643\u0629.
\n
\n7- \u0627\u0644\u0645\u062d\u0627\u0641\u0638\u0629 \u0639\u0644\u0649 \u062c\u0645\u0627\u0644 \u0627\u0644\u0648\u062c\u0647: \u064a\u062a\u0645 \u062e\u0644\u0637 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0632\u064a\u062a \u062d\u0628\u0629 \u0627\u0644\u0628\u0631\u0643\u0629 \u0645\u0639 \u0645\u0644\u0639\u0642\u0629 \u0632\u064a\u062a \u0632\u064a\u062a\u0648\u0646 \u0648\u064a\u062f\u0647\u0646 \u0628\u0647\u0627 \u0627\u0644\u0648\u062c\u0647 \u0648\u064a\u062a\u0631\u0643 \u0644\u0645\u062f\u0629 \u0633\u0627\u0639\u0629\u060c \u0648\u064a\u063a\u0633\u0644 \u0628\u0639\u062f \u0630\u0644\u0643 \u0628\u0627\u0644\u0645\u0627\u0621 \u0648\u0627\u0644\u0635\u0627\u0628\u0648\u0646.
\n
\n8- \u0639\u0644\u0627\u062c \u0644\u0644\u0642\u064a\u0621 \u0648\u0627\u0644\u063a\u062b\u064a\u0627\u0646: \u064a\u062a\u0645 \u062a\u0646\u0627\u0648\u0644 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0642\u0631\u0646\u0641\u0644 \u0627\u0644\u0645\u0637\u062d\u0648\u0646 \u062b\u0645 \u0645\u0644\u0639\u0642\u0629 \u0645\u0646 \u0632\u064a\u062a \u062d\u0628\u0629 \u0627\u0644\u0628\u0631\u0643\u0629 \u0645\u0639 \u0645\u063a\u0644\u064a \u0627\u0644\u0646\u0639\u0646\u0627\u0639 3 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u064a\u0648\u0645.
\n
\n9- \u0639\u0644\u0627\u062c \u0644\u0644\u0635\u062f\u0641\u064a\u0629: \u064a\u062a\u0645 \u062e\u0644\u0637 \u0645\u0642\u062f\u0627\u0631 \u0641\u0646\u062c\u0627\u0646 \u0645\u0646 \u0632\u064a\u062a \u0627\u0644\u062d\u0628\u0629 \u0627\u0644\u0633\u0648\u062f\u0627\u0621 \u0648\u0645\u0642\u062f\u0627\u0631 \u0641\u0646\u062c\u0627\u0646 \u0645\u0646 \u0639\u0635\u064a\u0631 \u0627\u0644\u0644\u064a\u0645\u0648\u0646\u060c \u0648\u064a\u062e\u0641\u0641 \u062c\u064a\u062f\u0627\u064b\u060c \u0648\u064a\u0633\u062a\u0639\u0645\u0644 \u0643\u062f\u0647\u0627\u0646 \u0644\u0645\u062f\u0629 \u062b\u0644\u0627\u062b\u0629 \u0623\u064a\u0627\u0645\u060c \u0648\u0625\u0630\u0627 \u0627\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0630\u0644\u0643\u060c \u062a\u0643\u0631\u0631 \u0646\u0641\u0633 \u0627\u0644\u0648\u0635\u0641\u0629 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.
\n
\n10- \u0639\u0644\u0627\u062c \u0644\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a \u0628\u064a\u0646 \u0627\u0644\u0641\u062e\u0630\u064a\u0646: \u0627\u063a\u0633\u0644 \u0627\u0644\u0645\u0646\u0637\u0642\u0629 \u0628\u0627\u0644\u0645\u0627\u0621 \u0648\u0627\u0644\u0635\u0627\u0628\u0648\u0646 \u062c\u064a\u062f\u0627\u064b \u062b\u0645 \u0646\u0634\u0641\u0647\u0627 \u062c\u064a\u062f\u0627\u064b\u060c \u0648\u0627\u062f\u0647\u0646 \u0628\u0632\u064a\u062a \u062d\u0628\u0629 \u0627\u0644\u0628\u0631\u0643\u0629 \u0627\u0644\u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0645\u0644\u062a\u0647\u0628\u0629 \u0645\u0633\u0627\u0621\u064b \u0648\u0627\u062a\u0631\u0643\u0647\u0627 \u0644\u0644\u0635\u0628\u0627\u062d \u0644\u0645\u062f\u0629 3 \u0623\u064a\u0627\u0645.
\n
\n11- \u0639\u0644\u0627\u062c \u0644\u062d\u0627\u0644\u0627\u062a \u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0642\u0644\u0628 \u0648\u0636\u064a\u0642 \u0627\u0644\u0623\u0648\u0631\u062f\u0629: \u064a\u062a\u0645 \u062a\u0646\u0627\u0648\u0644 \u0632\u064a\u062a \u062d\u0628\u0629 \u0627\u0644\u0628\u0631\u0643\u0629 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0645\u0639 \u0623\u064a \u0645\u0634\u0631\u0648\u0628 \u0633\u0627\u062e\u0646 \u0641\u0647\u064a \u062a\u0630\u064a\u0628 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u062a\u0648\u0633\u0639 \u0627\u0644\u0623\u0648\u0631\u062f\u0629 \u0648\u0627\u0644\u0634\u0631\u0627\u064a\u064a\u0646.
\n
\n12- \u0639\u0644\u0627\u062c \u0644\u062d\u0627\u0644\u0627\u062a \u0627\u0644\u0628\u0647\u0627\u0642 \u0648\u0627\u0644\u0628\u0631\u0635: \u064a\u062a\u0645 \u062f\u0647\u0627\u0646 \u0645\u0643\u0627\u0646 \u0627\u0644\u0628\u0647\u0627\u0642 \u0628\u062e\u0644 \u0627\u0644\u062a\u0641\u0627\u062d \u0648\u0628\u0639\u062f \u0630\u0644\u0643 \u064a\u062f\u0647\u0646 \u0645\u0643\u0627\u0646 \u0627\u0644\u0628\u0647\u0627\u0642 \u0628\u0632\u064a\u062a \u062d\u0628\u0629 \u0627\u0644\u0628\u0631\u0643\u0629 \u0644\u0645\u062f\u0629 15 \u064a\u0648\u0645\u0627\u064b.
\n
\n13- \u0645\u0632\u064a\u0644 \u0644\u0625\u0632\u0627\u0644\u0629 \u0627\u0644\u062b\u0622\u0644\u064a\u0644: \u064a\u0645\u0633\u062d \u0627\u0644\u062b\u0624\u0644\u0648\u0644 \u0645\u0633\u062d\u0627\u064b \u062c\u064a\u062f\u0627\u064b \u0628\u0646\u0628\u0627\u062a \u0627\u0644\u0631\u062c\u0644\u0629 \u0648\u0628\u0639\u062f \u0630\u0644\u0643 \u064a\u062f\u0647\u0646 \u0628\u0632\u064a\u062a \u062d\u0628\u0629 \u0627\u0644\u0628\u0631\u0643\u0629 \u0648\u064a\u0633\u062a\u0645\u0631 \u0627\u0644\u0639\u0644\u0627\u062c 15 \u064a\u0648\u0645\u0627\u064b \u0645\u0639 \u0634\u0631\u0628 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 3 \u0645\u0631\u0627\u062a \u064a\u0648\u0645\u064a\u0627\u064b \u0645\u0646 \u0632\u064a\u062a \u062d\u0628\u0629 \u0627\u0644\u0628\u0631\u0643\u0629.
\n
\n14- \u0639\u0644\u0627\u062c \u0644\u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0631\u0648\u0645\u0627\u062a\u064a\u0632\u0645 \u0628\u0623\u0646\u0648\u0627\u0639\u0647: \u064a\u0633\u062e\u0646 \u0645\u0642\u062f\u0627\u0631 \u0645\u0646 \u0632\u064a\u062a \u062d\u0628\u0629 \u0627\u0644\u0628\u0631\u0643\u0629 \u062a\u0633\u062e\u064a\u0646\u0627\u064b \u0628\u0633\u064a\u0637\u0627\u064b \u0648\u064a\u062f\u0644\u0643 \u0628\u0647 \u0645\u0643\u0627\u0646 \u0627\u0644\u0631\u0648\u0645\u0627\u062a\u064a\u0632\u0645 \u062f\u0644\u0643\u0627\u064b \u0634\u062f\u064a\u062f\u0627\u064b\u060c \u0643\u0623\u0646\u0643 \u062a\u062f\u0644\u0643 \u0627\u0644\u0639\u0638\u0645 \u0644\u0627 \u0627\u0644\u062c\u0644\u062f\u060c \u0648\u062a\u0634\u0631\u0628 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0632\u064a\u062a \u062d\u0628\u0629 \u0627\u0644\u0628\u0631\u0643\u0629 \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a \u064a\u0648\u0645\u064a\u0627\u064b.
\n
\n15- \u0639\u0644\u0627\u062c \u0644\u0644\u0635\u062f\u0627\u0639: \u064a\u062f\u0647\u0646 \u0628\u0632\u064a\u062a \u062d\u0628\u0629 \u0627\u0644\u0628\u0631\u0643\u0629 \u0639\u0644\u0649 \u0627\u0644\u062c\u0628\u0647\u0629 \u0648\u062c\u0627\u0646\u0628\u064a \u0627\u0644\u0648\u062c\u0647 \u0628\u062c\u0648\u0627\u0631 \u0627\u0644\u0623\u0630\u0646\u064a\u0646 \u0648\u0633\u0648\u0641 \u064a\u062e\u062a\u0641\u064a \u0627\u0644\u0635\u062f\u0627\u0639 \u062a\u0645\u0627\u0645\u0627\u064b\u060c \u0645\u0639 \u0634\u0631\u0628 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0632\u064a\u062a \u062d\u0628\u0629 \u0627\u0644\u0628\u0631\u0643\u0629 \u0639\u0644\u0649 \u0627\u0644\u0631\u064a\u0642 \u0644\u0645\u062f\u0629 \u062b\u0644\u0627\u062b\u0629 \u0623\u064a\u0627\u0645.
\n
\n16- \u0639\u0644\u0627\u062c \u0644\u062d\u0627\u0644\u0627\u062a \u0627\u0644\u062d\u0645\u0648\u0636\u0629 \u0648\u062c\u0645\u064a\u0639 \u0622\u0644\u0627\u0645 \u0627\u0644\u0645\u0639\u062f\u0629: \u064a\u062a\u0645 \u062a\u0646\u0627\u0648\u0644 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u062d\u0644\u064a\u0628 \u0645\u0639 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0632\u064a\u062a \u062d\u0628\u0629 \u0627\u0644\u0628\u0631\u0643\u0629\u060c \u0648\u0641\u064a \u062e\u0644\u0627\u0644 \u062e\u0645\u0633\u0629 \u0623\u064a\u0627\u0645 \u062a\u0646\u062a\u0647\u064a \u0643\u0644 \u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u0645\u0639\u062f\u0629 \u062a\u0645\u0627\u0645\u0627\u064b (\u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u064a\u0648\u0645).
\n
\n17- \u0639\u0644\u0627\u062c \u0644\u062d\u0627\u0644\u0627\u062a \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0646\u0633\u0627\u0621 \u0648\u0627\u0644\u0648\u0644\u0627\u062f\u0629: \u0644\u062d\u0641\u0638 \u0627\u0644\u062c\u0646\u064a\u0646.. \u062a\u0634\u0631\u0628 \u062d\u0628\u0629 \u0627\u0644\u0628\u0631\u0643\u0629 \u0645\u063a\u0644\u064a\u0629 \u0645\u0639 \u0627\u0644\u064a\u0627\u0646\u0633\u0648\u0646 \u0645\u062d\u0644\u0627\u0629 \u0628\u0627\u0644\u0639\u0633\u0644 \u062e\u0645\u0633 \u0645\u0631\u0627\u062a \u064a\u0648\u0645\u064a\u0627\u064b\u060c \u0623\u0648 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0632\u064a\u062a \u062d\u0628\u0629 \u0627\u0644\u0628\u0631\u0643\u0629 \u0645\u0639 \u0645\u063a\u0644\u064a \u0627\u0644\u064a\u0627\u0646\u0633\u0648\u0646 \u0645\u062d\u0644\u0627\u0629 \u0628\u0627\u0644\u0639\u0633\u0644 \u062e\u0645\u0633 \u0645\u0631\u0627\u062a \u064a\u0648\u0645\u064a\u0627\u064b \u0648\u0644\u0645\u062f\u0629 40 \u064a\u0648\u0645\u0627\u064b.
\n
\n18- \u0639\u0644\u0627\u062c \u0644\u062d\u0627\u0644\u0627\u062a \u0627\u0644\u0636\u0639\u0641 \u0627\u0644\u062c\u0646\u0633\u064a: \u064a\u0637\u062d\u0646 200 \u062c\u0631\u0627\u0645 \u0645\u0646 \u062d\u0628\u0629 \u0627\u0644\u0628\u0631\u0643\u0629 \u0648\u062a\u062e\u0644\u0637 \u062c\u064a\u062f\u0627\u064b \u0628\u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 + 50 \u062c\u0631\u0627\u0645 \u0632\u064a\u062a \u062d\u0628\u0629 \u0627\u0644\u0628\u0631\u0643\u0629 + 50 \u062c\u0631\u0627\u0645 \u0632\u064a\u062a \u0627\u0644\u062c\u0631\u062c\u064a\u0631 + 50 \u062c\u0631\u0627\u0645 \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 + 200 \u062c\u0631\u0627\u0645 \u0639\u0633\u0644 \u0646\u062d\u0644 \u0646\u0642\u0649\u060c \u0648\u064a\u062e\u0644\u0637 \u0647\u0630\u0627 \u0627\u0644\u062e\u0644\u064a\u0637 \u062c\u064a\u062f\u0627\u064b \u0648\u062a\u0633\u062a\u0639\u0645\u0644 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0628\u0639\u062f \u0643\u0644 \u0648\u062c\u0628\u0629.. \u0645\u0645\u0627 \u064a\u0639\u064a\u062f \u0627\u0644\u0646\u0634\u0627\u0637 \u0648\u0627\u0644\u062d\u064a\u0648\u064a\u0629.
\n
\n19- \u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u0645\u0631\u0627\u0636: \u064a\u062a\u0645 \u062a\u0646\u0627\u0648\u0644 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0632\u064a\u062a \u062d\u0628\u0629 \u0627\u0644\u0628\u0631\u0643\u0629 \u0643\u0644 \u0635\u0628\u0627\u062d \u0645\u0639 \u0645\u0644\u0639\u0642\u0629 \u0639\u0633\u0644\u060c \u0645\u0639 \u0627\u0644\u062d\u0631\u0635 \u0639\u0644\u0649 \u0630\u0644\u0643 \u064a\u0648\u0645\u064a\u0627\u064b.<\/p>\n","protected":false},"excerpt":{"rendered":"
\u062d\u0628\u0629 \u0627\u0644\u0628\u0631\u0643\u0629\u060c \u0623\u0648 \u0627\u0644\u062d\u0628\u0629 \u0627\u0644\u0633\u0648\u062f\u0627\u0621\u060c \u0623\u0648 \u0627\u0644\u0634\u0648\u0646\u064a\u0632\u060c \u0623\u0648 \u0627\u0644\u0643\u0645\u0648\u0646 \u0627\u0644\u0623\u0633\u0648\u062f\u060c \u0623\u0648 \u0627\u0644\u0643\u0632\u0628\u0631\u0629 \u0627\u0644\u0631\u0648\u0645\u0627\u0646\u064a\u0629\u060c \u0647\u0648 \u0646\u0628\u0627\u062a \u0645\u0646 \u0627\u0644\u0641\u0635\u064a\u0644\u0629 \u0627\u0644\u062d\u0648\u0630\u0627\u0646\u064a\u0629 \u064a\u0633\u062a\u0639\u0645\u0644\u00a0 \u0645\u0646\u0647 \u0637\u0628\u064a\u0627\u064b \u0627\u0644\u0628\u0630\u0648\u0631 \u0627\u0644\u0633\u0648\u062f\u0627\u0621 (\u0627\u0644\u062d\u0628\u0648\u0628)\u060c \u0648\u0627\u0644\u0632\u064a\u062a \u0627\u0644\u0645\u0639\u0635\u0648\u0631 \u0645\u0646\u0647. \u0627\u0644\u062d\u0628\u0648\u0628 : \u0645\u0639\u0631\u0648\u0641\u0629 \u0645\u0646\u0630 \u0627\u0644\u0642\u062f\u064a\u0645 \u0641\u064a \u0627\u0644\u0637\u0628 \u0627\u0644\u0639\u0631\u0628\u064a \u0648\u0627\u0644\u0625\u0641\u0631\u0646\u062c\u064a \u0648\u0628\u0644\u0627\u062f \u0627\u0644\u0634\u0631\u0642 \u0627\u0644\u0623\u0642\u0635\u0649 \u0643\u0645\u0627\u062f\u0629 \u062a\u0627\u0628\u0644\u0629 (Spices ) \u0648\u0647\u064a \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0627\u0644\u0645\u062a\u0639\u062f\u062f\u0629 \u063a\u064a\u0631 \u0627\u0644\u0645\u0634\u0628\u0639\u0629 (Poly \u2013 unsaturated fat acids) […]<\/p>\n","protected":false},"author":1,"featured_media":2495,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"footnotes":"","_jetpack_memberships_contains_paid_content":false,"jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false}}},"categories":[18],"tags":[2583,2584,2585,514,2587,2586,604,435,851],"jetpack_publicize_connections":[],"yoast_head":"\n