{"id":8489,"date":"2024-07-17T21:23:34","date_gmt":"2024-07-17T21:23:34","guid":{"rendered":"https:\/\/webtebbadel.com\/?p=8489"},"modified":"2024-07-17T21:23:34","modified_gmt":"2024-07-17T21:23:34","slug":"%d9%a1%d9%a2-%d9%86%d8%b5%d9%8a%d8%ad%d8%a9-%d8%ba%d8%b0%d8%a7%d8%a6%d9%8a%d8%a9-%d9%84%d8%b5%d8%ad%d8%a9-%d8%ac%d9%8a%d8%af%d8%a9","status":"publish","type":"post","link":"https:\/\/webtebbadel.com\/en\/%d9%a1%d9%a2-%d9%86%d8%b5%d9%8a%d8%ad%d8%a9-%d8%ba%d8%b0%d8%a7%d8%a6%d9%8a%d8%a9-%d9%84%d8%b5%d8%ad%d8%a9-%d8%ac%d9%8a%d8%af%d8%a9\/","title":{"rendered":"\u00a0\u0661\u0662 \u0646\u0635\u064a\u062d\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u0635\u062d\u0629 \u062c\u064a\u062f\u0629"},"content":{"rendered":"

 <\/p>\n

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\u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u063a\u0630\u0627\u0621 \u0639\u0644\u0649 \u0635\u062d\u062a\u0646\u0627 \u0644\u0627 \u064a\u064f\u0642\u062f\u0631 \u0628\u062b\u0645\u0646\u060c \u0641\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0633\u0644\u064a\u0645\u0629 \u062a\u0644\u0639\u0628 \u062f\u0648\u0631\u064b\u0627 \u062d\u064a\u0648\u064a\u064b\u0627 \u0641\u064a \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629 \u0648\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0623\u0645\u0631\u0627\u0636. \u0647\u0646\u0627 \u0633\u062a\u062c\u062f \u0661\u0662 \u0646\u0635\u064a\u062d\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0647\u0645\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 \u0646\u0645\u0637 \u062d\u064a\u0627\u062a\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u060c \u0645\u0639 \u0627\u0644\u0625\u0634\u0627\u0631\u0629 \u0625\u0644\u0649 \u0645\u0635\u0627\u062f\u0631 \u0645\u0648\u062b\u0648\u0642\u0629 \u062a\u062f\u0639\u0645 \u0643\u0644 \u0646\u0635\u064a\u062d\u0629:<\/p>\n

 <\/p>\n

1. \u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0627\u062a \u0635\u063a\u064a\u0631\u0629 \u0648\u0645\u062a\u0643\u0631\u0631\u0629: \u064a\u064f\u0641\u0636\u0644 \u062a\u0642\u0633\u064a\u0645 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0643\u0628\u064a\u0631\u0629 \u0625\u0644\u0649 \u0648\u062c\u0628\u0627\u062a \u0635\u063a\u064a\u0631\u0629 \u062a\u062a\u0646\u0627\u0648\u0644 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u064a\u0648\u0645\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062d\u0641\u064a\u0632 \u0627\u0644\u0623\u064a\u0636 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629. ([Mayo Clinic](https:\/\/www.mayoclinic.org))<\/p>\n

 <\/p>\n

2. \u0632\u064a\u0627\u062f\u0629 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0648\u0627\u0644\u0641\u0648\u0627\u0643\u0647: \u062a\u062d\u062a\u0648\u064a \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0648\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0639\u0644\u0649 \u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0645\u0639\u0627\u062f\u0646 \u0648\u0623\u0644\u064a\u0627\u0641 \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0635\u062d\u0629 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0647\u0636\u0645. \u064a\u064f\u0646\u0635\u062d \u0628\u062a\u0646\u0627\u0648\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0623\u0644\u0648\u0627\u0646 \u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0643\u0627\u0645\u0644\u0629 \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629. ([Harvard T.H. Chan School of Public Health](https:\/\/www.hsph.harvard.edu))<\/p>\n

 <\/p>\n

3. \u0627\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0627\u0644\u0645\u0636\u0627\u0641\u0629: \u062a\u062c\u0646\u0628 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0648\u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u0645\u064a\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0627\u0644\u0645\u0636\u0627\u0641\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u062d\u0644\u0648\u064a\u0627\u062a \u0648\u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u063a\u0627\u0632\u064a\u0629\u060c \u0648\u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0643\u0628\u062f\u064a\u0644. ([American Heart Association](https:\/\/www.heart.org))<\/p>\n

 <\/p>\n

4. \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646: \u064a\u0646\u0628\u063a\u064a \u062a\u0636\u0645\u064a\u0646 \u0645\u0635\u0627\u062f\u0631 \u0645\u062b\u0644 \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629\u060c \u0648\u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0627\u0644\u062f\u0647\u0646\u064a\u0629\u060c \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a\u060c \u0648\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629\u060c \u0648\u0627\u0644\u0628\u064a\u0636 \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u060c \u0644\u062a\u0644\u0628\u064a\u0629 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u0637\u0631\u064a\u0642\u0629 \u0635\u062d\u064a\u0629. ([Academy of Nutrition and Dietetics](https:\/\/www.eatright.org))<\/p>\n

 <\/p>\n

5. \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645: \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0647\u0636\u0645\u060c \u0648\u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645\u060c \u0648\u062a\u0642\u0644\u064a\u0644 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0633\u0643\u062a\u0629 \u0627\u0644\u062f\u0645\u0627\u063a\u064a\u0629. ([MedlinePlus](https:\/\/medlineplus.gov))<\/p>\n

 <\/p>\n

6. \u0634\u0631\u0628 \u0643\u0645\u064a\u0627\u062a \u0643\u0627\u0641\u064a\u0629 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621: \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0645\u0627\u0621 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062a\u0631\u0637\u064a\u0628 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u062a\u062d\u0641\u064a\u0632 \u0627\u0644\u0623\u064a\u0636\u060c \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u062c\u0648\u0639 \u0627\u0644\u0645\u0641\u0627\u062c\u0626. \u064a\u064f\u0646\u0635\u062d \u0628\u0634\u0631\u0628 8 \u0623\u0643\u0648\u0627\u0628 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u064a\u0648\u0645\u064a\u064b\u0627 \u0643\u062d\u062f \u0623\u062f\u0646\u0649. ([Centers for Disease Control and Prevention](https:\/\/www.cdc.gov))<\/p>\n

 <\/p>\n

7. \u0627\u0644\u0627\u0628\u062a\u0639\u0627\u062f \u0639\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0639\u0627\u0644\u062c\u0629 \u0648\u0627\u0644\u0645\u0634\u0628\u0639\u0629 \u0628\u0627\u0644\u062f\u0647\u0648\u0646: \u064a\u064f\u0641\u0636\u0644 \u062a\u0642\u0644\u064a\u0644 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0639\u0627\u0644\u062c\u0629 \u0648\u0627\u0644\u0645\u0634\u0628\u0639\u0629 \u0628\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0634\u0628\u0639\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0633\u0631\u064a\u0639\u0629 \u0648\u0627\u0644\u062d\u0644\u0648\u064a\u0627\u062a\u060c \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0637\u0627\u0632\u062c\u0629 \u0648\u0627\u0644\u0635\u062d\u064a\u0629. ([World Health Organization](https:\/\/www.who.int))<\/p>\n

 <\/p>\n

8. \u0627\u0644\u0627\u0628\u062a\u0639\u0627\u062f \u0639\u0646 \u0627\u0644\u0645\u0644\u062d \u0627\u0644\u0632\u0627\u0626\u062f: \u064a\u062c\u0628 \u062a\u0642\u0644\u064a\u0644 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0645\u0644\u062d \u0648\u0627\u0633\u062a\u0628\u062f\u0627\u0644\u0647 \u0628\u0627\u0644\u062a\u0648\u0627\u0628\u0644 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0644\u0644\u062d\u062f \u0645\u0646 \u0645\u0634\u0627\u0643\u0644 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0648\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628. ([National Institutes of Health](https:\/\/www.nih.gov))<\/p>\n

 <\/p>\n

9. \u062a\u0642\u0644\u064a\u0644 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0643\u062d\u0648\u0644\u064a\u0629: \u064a\u064f\u0646\u0635\u062d \u0628\u062a\u0642\u0644\u064a\u0644 \u0643\u0645\u064a\u0629 \u0627\u0644\u0643\u062d\u0648\u0644 \u0627\u0644\u0645\u0633\u062a\u0647\u0644\u0643\u0629 \u0625\u0644\u0649 \u0627\u0644\u062d\u062f\u0648\u062f \u0627\u0644\u0622\u0645\u0646\u0629\u060c \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0643\u0628\u062f \u0648\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0645\u0632\u0645\u0646\u0629. ([National Institute on Alcohol Abuse and Alcoholism](https:\/\/www.niaaa.nih.gov))<\/p>\n

 <\/p>\n

10. \u0627\u0644\u0627\u0628\u062a\u0639\u0627\u062f \u0639\u0646 \u0627\u0644\u062a\u062f\u062e\u064a\u0646: \u064a\u0639\u062f \u0627\u0644\u062a\u062f\u062e\u064a\u0646 \u0639\u0627\u0645\u0644\u0627\u064b \u062e\u0637\u064a\u0631\u0627\u064b \u064a\u0632\u064a\u062f \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0645\u0631\u0627\u0636\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0633\u0631\u0637\u0627\u0646. ([American Cancer Society](https:\/\/www.cancer.org))<\/p>\n

 <\/p>\n

11. \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0628\u0634\u0643\u0644 \u0645\u062f\u0631\u0648\u0633 \u0648\u0645\u0646\u062a\u0638\u0645: \u064a\u064f\u0646\u0635\u062d \u0628\u0627\u0644\u0627\u0628\u062a\u0639\u0627\u062f \u0639\u0646 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u0623\u0643\u0644 \u0648\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0628\u0634\u0643\u0644 \u0645\u0646\u062a\u0638\u0645 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0623\u064a\u0636. ([National Institute of Diabetes and Digestive and Kidney Diseases](https:\/\/www.niddk.nih.gov))<\/p>\n

 <\/p>\n

12. \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645: \u064a\u0633\u0627\u0639\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0627\u0644\u0645\u0646\u062a\u0638\u0645 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629\u060c \u0648\u064a\u064f\u0639\u062a\u0628\u0631 \u062c\u0632\u0621\u064b\u0627 \u0623\u0633\u0627\u0633\u064a\u064b\u0627 \u0645\u0646 \u0646\u0645\u0637 \u062d\u064a\u0627\u0629 \u0635\u062d\u064a. ([American Heart Association](https:\/\/www.heart.org))<\/p>\n

 <\/p>\n

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