{"id":855,"date":"2021-06-14T17:42:34","date_gmt":"2021-06-14T14:42:34","guid":{"rendered":"https:\/\/webtebbadel.com\/?p=855"},"modified":"2023-01-14T03:50:03","modified_gmt":"2023-01-14T03:50:03","slug":"%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%ad%d9%85%d8%b6-%d8%a7%d9%84%d9%81%d9%88%d9%84%d9%8a%d9%83-%d9%88%d8%a3%d9%87%d9%85-%d9%85%d8%b5%d8%a7%d8%af%d8%b1%d9%87","status":"publish","type":"post","link":"https:\/\/webtebbadel.com\/en\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%ad%d9%85%d8%b6-%d8%a7%d9%84%d9%81%d9%88%d9%84%d9%8a%d9%83-%d9%88%d8%a3%d9%87%d9%85-%d9%85%d8%b5%d8%a7%d8%af%d8%b1%d9%87\/","title":{"rendered":"\u0641\u0648\u0627\u0626\u062f \u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643 \u0648\u0623\u0647\u0645 \u0645\u0635\u0627\u062f\u0631\u0647"},"content":{"rendered":"<p id=\"\u0641\u0648\u0627\u0626\u062f-\u062d\u0645\u0636-\u0627\u0644\u0641\u0648\u0644\u064a\u0643-\u0648\u0623\u0647\u0645-\u0645\u0635\u0627\u062f\u0631\u0647\">\u064a\u0639\u062a\u0628\u0631 \u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643 \u0627\u0644\u0645\u0631\u0643\u0628 \u0627\u0644\u0635\u0646\u0627\u0639\u064a \u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 B6 \u0627\u0644\u0642\u0627\u0628\u0644 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u0628\u0627\u0644\u0645\u0627\u0621<\/p>\n\n\n\n<p id=\"\u0641\u0648\u0627\u0626\u062f-\u062d\u0645\u0636-\u0627\u0644\u0641\u0648\u0644\u064a\u0643-\u0648\u0623\u0647\u0645-\u0645\u0635\u0627\u062f\u0631\u0647\"> \u0648\u0627\u0644\u0630\u064a \u064a\u0633\u062a\u062e\u062f\u0645 \u0628\u0634\u0643\u0644 \u0648\u0627\u0633\u0639 \u0641\u064a \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0648\u0627\u0644\u0623\u063a\u0630\u064a\u0629 \u0627\u0644\u0645\u062f\u0639\u0645\u0629.<\/p>\n\n\n\n<p>\u0644\u0627 \u064a\u0633\u062a\u0637\u064a\u0639 \u0627\u0644\u062c\u0633\u0645 \u0623\u0646 \u064a\u0646\u062a\u062c \u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643 \u0644\u0630\u0644\u0643 \u0644\u0627 \u0628\u062f \u0645\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u064a\u0647 \u0645\u0646 \u0645\u0635\u0627\u062f\u0631 \u062e\u0627\u0631\u062c\u064a\u0629.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span id=\"i\">\u0648\u0638\u0627\u0626\u0641 \u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643 \u0641\u064a \u0627\u0644\u062c\u0633\u0645:<\/span><\/h2><div id=\"toc_container\" class=\"toc_transparent no_bullets\"><p class=\"toc_title\">\u062c\u062f\u0648\u0644 \u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0627\u062a<\/p><ul class=\"toc_list\"><li><a href=\"#i\"><span class=\"toc_number toc_depth_1\">1<\/span> \u0648\u0638\u0627\u0626\u0641 \u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643 \u0641\u064a \u0627\u0644\u062c\u0633\u0645:<\/a><\/li><li><a href=\"#i-2\"><span class=\"toc_number toc_depth_1\">2<\/span> \u0623\u0633\u0628\u0627\u0628 \u0646\u0642\u0635 \u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643:<\/a><\/li><li><a href=\"#i-3\"><span class=\"toc_number toc_depth_1\">3<\/span> \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0627\u062a:<\/a><\/li><li><a href=\"#i-4\"><span class=\"toc_number toc_depth_1\">4<\/span> \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643:<\/a><\/li><\/ul><\/div>\n\n\n\n\n<ul class=\"wp-block-list\"><li>\u0627\u0644\u0644\u0625\u0646\u0642\u0633\u0627\u0645 \u0627\u0644\u062e\u0644\u0648\u064a:<\/li><\/ul>\n\n\n\n<p>\u064a\u0642\u0648\u0645 \u0647\u0630\u0627 \u062d\u0645\u0636 \u0628\u062a\u062d\u0648\u064a\u0644 \u0627\u0644\u062d\u0645\u0648\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0625\u0644\u0649 \u0627\u0644\u0645\u064a\u062b\u064a\u0648\u0646\u064a\u0646\u060c \u0648\u063a\u0627\u0644\u0628\u0627\u064f \u0645\u0627 \u064a\u0633\u062a\u062e\u062f\u0645 \u0647\u0630\u0627 \u0627\u0644\u062d\u0645\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a \u0644\u062a\u0634\u0643\u064a\u0644 \u0627\u0644\u0628\u0631\u0648\u064a\u062a\u0646\u0627\u062a.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u0646\u0636\u0648\u062c \u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u062f\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621:<\/li><\/ul>\n\n\n\n<p>\u064a\u062a\u062f\u062e\u0644 \u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643 \u0641\u064a \u0639\u0645\u0644\u064a\u0629 \u0646\u0636\u0648\u062c \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u062f\u0645\u0648\u064a\u0629\u060c \u062d\u064a\u062b \u064a\u0624\u062f\u064a \u0646\u0642\u0635\u0647 \u0625\u0644\u0649 \u0641\u0642\u0631 \u0627\u0644\u062f\u0645 \u0627\u0644\u0636\u062e\u0645 \u0627\u0644\u0623\u0631\u0648\u0645\u0627\u062a<\/p>\n\n\n\n<p> \u0648\u0632\u064a\u0627\u062f\u0629 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0623\u0646\u0648\u0627\u0639 \u0645\u0639\u064a\u0646\u0629 \u0645\u0646 \u0627\u0644\u0633\u0631\u0637\u0627\u0646<\/p>\n\n\n\n<p> \u0648\u0627\u0644\u0639\u064a\u0648\u0628 \u0627\u0644\u062e\u0644\u0642\u064a\u0629 \u0639\u0646\u062f \u0627\u0644\u0631\u0636\u0639 \u0627\u0644\u0630\u064a\u0646 \u0643\u0627\u0646\u062a \u0623\u0645\u0647\u0627\u062a\u0647\u0645 \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0646\u0642\u0635 \u0647\u0630\u0627 \u0627\u0644\u062d\u0645\u0636.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span id=\"i-2\">\u0623\u0633\u0628\u0627\u0628 \u0646\u0642\u0635 \u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643:<\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>\u0646\u0642\u0635 \u062a\u0646\u0627\u0648\u0644 \u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643:<\/li><\/ul>\n\n\n\n<p>\u064a\u062e\u0632\u0646\u0647 \u0627\u0644\u062c\u0633\u0645  \u062f\u0627\u062e\u0644\u0647 \u0644\u0645\u062f\u0629 \u0642\u0635\u064a\u0631 \u062a\u0635\u0644 \u0627\u0644\u0649 \u062b\u0644\u0627\u062b\u0629 \u0623\u0634\u0647\u0631 \u0641\u0642\u0637!<\/p>\n\n\n\n<p>\u0643\u0645\u0627 \u062a\u0648\u062c\u062f \u0628\u0639\u0636 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0623\u0648 \u0627\u0644\u0639\u0645\u0644\u064a\u0627\u062a \u0627\u0644\u062c\u0631\u0627\u062d\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0627\u0645\u062a\u0635\u0627\u0635\u0647 \u0641\u064a \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0645\u0631\u0636 \u0627\u0644\u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0647\u0636\u0645\u064a\u0629\u060c \u0648\u0645\u062a\u0644\u0627\u0632\u0645\u0629 \u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u0627\u0644\u0642\u0635\u064a\u0631\u0629<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u0623\u062f\u0648\u064a\u0629 \u062a\u0646\u0642\u0635 \u0645\u0646 \u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643( \u0645\u064a\u062b\u0648\u062a\u0631\u064a\u0643\u0633\u0627\u062a \u0648\u0633\u0644\u0641\u0627\u0633\u0627\u0644\u0627\u0632\u064a\u0646).<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u0625\u062f\u0645\u0627\u0646 \u0627\u0644\u0643\u062d\u0648\u0644<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u0627\u0644\u062d\u0645\u0644<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u0641\u0642\u0631 \u0627\u0644\u062f\u0645 \u0627\u0644\u0627\u0646\u062d\u0644\u0627\u0644\u064a<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u063a\u0633\u064a\u0644 \u0627\u0644\u0643\u0644\u0649.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span id=\"i-3\">\u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0627\u062a:<\/span><\/h2>\n\n\n\n<p>\u064a\u0634\u064a\u0639 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643 \u0648\u0648\u0645\u0643\u0645\u0644\u0627\u062a\u0647 \u0644\u0639\u062f\u0629 \u0623\u0633\u0628\u0627\u0628.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0639\u064a\u0648\u0628 \u0627\u0644\u062e\u0644\u0642\u064a\u0629 \u0648\u0645\u0636\u0627\u0639\u0641\u0627\u062a \u0627\u0644\u062d\u0645\u0644:<\/li><\/ul>\n\n\n\n<p>\u0623\u062d\u062f \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0627\u062a \u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u064a\u0648\u0639\u0627\u064b \u0644\u0645\u0643\u0645\u0644\u0627\u062a\u0647 \u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0639\u064a\u0648\u0628 \u0627\u0644\u062e\u0644\u0642\u064a\u0629\u060c \u0648\u062e\u0627\u0635\u0629 \u0639\u064a\u0648\u0628 \u0627\u0644\u0623\u0646\u0628\u0648\u0628 \u0627\u0644\u0639\u0635\u0628\u064a\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0633\u0646\u0633\u0646\u0629 \u0627\u0644\u0645\u0634\u0642\u0648\u0642\u0629 \u0648\u0627\u0646\u0639\u062f\u0627\u0645 \u0627\u0644\u062f\u0645\u0627\u063a.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u062a\u0639\u0632\u064a\u0632 \u0635\u062d\u0629 \u0627\u0644\u062f\u0645\u0627\u063a:<\/li><\/ul>\n\n\n\n<p>\u0623\u0638\u0647\u0631\u062a \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646 \u0627\u0646\u062e\u0641\u0627\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a\u0647  \u0641\u064a \u0627\u0644\u062f\u0645 \u064a\u0631\u062a\u0628\u0637 \u0628\u0636\u0639\u0641 \u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u0645\u062e \u0648\u0632\u064a\u0627\u062f\u0629 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u062e\u0631\u0641.<\/p>\n\n\n\n<p>\u0623\u0638\u0647\u0631\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0645\u0643\u0645\u0644\u0627\u062a\u0647 \u0642\u062f \u062a\u062d\u0633\u0646 \u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u0645\u062e \u0644\u062f\u0649 \u0627\u0644\u0645\u0635\u0627\u0628\u064a\u0646 \u0628\u0636\u0639\u0641 \u0639\u0642\u0644\u064a \u0648\u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0639\u0644\u0627\u062c \u0645\u0631\u0636 \u0627\u0644\u0632\u0647\u0627\u064a\u0645\u0631.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0645\u0633\u0627\u0639\u062f \u0644\u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0646\u0641\u0633\u064a\u0629:<\/li><\/ul>\n\n\n\n<p>\u062a\u0628\u064a\u0646 \u0623\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0645\u0635\u0627\u0628\u064a\u0646 \u0628\u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628 \u0644\u062f\u064a\u0647\u0645 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0623\u0642\u0644 \u0645\u0646\u0647 \u0641\u064a \u0627\u0644\u062f\u0645 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u063a\u064a\u0631 \u0627\u0644\u0645\u0635\u0627\u0628\u064a\u0646 \u0628\u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628.<\/p>\n\n\n\n<p>\u062a\u0634\u064a\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0625\u0644\u0649 \u0623\u0646 \u0645\u0643\u0645\u0644\u0627\u062a\u0647 \u0642\u062f \u062a\u0642\u0644\u0644 \u0645\u0646 \u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628 \u0639\u0646\u062f \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 \u0645\u0639 \u0627\u0644\u0623\u062f\u0648\u064a\u0629 \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0643\u062a\u0626\u0627\u0628.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u0627\u0644\u062d\u062f \u0645\u0646 \u0639\u0648\u0627\u0645\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628:<\/li><\/ul>\n\n\n\n<p>\u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u062d\u0645\u0636\u060c \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0639\u0648\u0627\u0645\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.healthline.com\/nutrition\/folic-acid#side-effects-precautions\">https:\/\/www.healthline.com\/nutrition\/folic-acid#side-effects-precautions<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span id=\"i-4\">\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643:<\/span><\/h2>\n\n\n\n<p>\u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0641\u0648\u0644\u0627\u062a.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a<\/li><\/ul>\n\n\n\n<p>\u0647\u064a \u062b\u0645\u0631\u0629 \u0623\u0648 \u0628\u0630\u0631\u0629 \u0623\u064a \u0646\u0628\u0627\u062a \u0641\u064a \u0639\u0627\u0626\u0644\u0629 \u0627\u0644\u0641\u0635\u064a\u0644\u0629 \u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0629 \u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643: \u0641\u0627\u0635\u0648\u0644\u064a\u0627\u060c \u0628\u0627\u0632\u064a\u0644\u0627\u0621\u060c \u0639\u062f\u0633.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li> \u0627\u0644\u0628\u064a\u0636:<\/li><\/ul>\n\n\n\n<p>\u062a\u0639\u062f \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0628\u064a\u0636 \u0625\u0644\u0649 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0637\u0631\u064a\u0642\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u062a\u0646\u0627\u0648\u0644\u0643 \u0644\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0647\u0630\u0627 \u0627\u0644\u062d\u0645\u0636.<\/p>\n\n\n\n<p>\u062a\u062d\u062a\u0648\u064a \u0628\u064a\u0636\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u0642\u0637 \u0639\u0644\u0649 22 \u0645\u064a\u0643\u0631\u0648\u062c\u0631\u0627\u0645 \u0645\u0646 \u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li> \u0627\u0644\u062e\u0636\u0627\u0631 \u0627\u0644\u0648\u0631\u0642\u064a\u0629:<\/li><\/ul>\n\n\n\n<p>\u0627\u0644\u062e\u0636\u0627\u0631 \u0627\u0644\u0648\u0631\u0642\u064a\u0629 \u0627\u0644\u062e\u0636\u0631\u0627\u0621 \u0645\u062b\u0644 \u0627\u0644\u0633\u0628\u0627\u0646\u062e \u0648\u0627\u0644\u0644\u0641\u062a \u0648\u0627\u0644\u062c\u0631\u062c\u064a\u0631 \u0645\u0646\u062e\u0641\u0636\u0629 \u0641\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0645\u0639 \u0630\u0644\u0643 \u0641\u0647\u064a \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0647\u0630\u0627 \u0627\u0644\u062d\u0645\u0636.<\/p>\n\n\n\n<p>\u064a\u0648\u0641\u0631 \u0643\u0648\u0628 \u0648\u0627\u062d\u062f (30 \u062c\u0631\u0627\u0645\u064b\u0627) \u0645\u0646 \u0627\u0644\u0633\u0628\u0627\u0646\u062e \u0627\u0644\u0646\u064a\u0626\u0629 58.2 \u0645\u064a\u0643\u0631\u0648\u062c\u0631\u0627\u0645\u060c \u0623\u0648 15\u066a \u0645\u0646 \u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629..<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li> \u062b\u0645\u0627\u0631 \u0627\u0644\u062d\u0645\u0636\u064a\u0627\u062a:<\/li><\/ul>\n\n\n\n<p>\u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u0643\u0648\u0646\u0647\u0627 \u0644\u0630\u064a\u0630\u0629 \u0648\u0645\u0644\u064a\u0626\u0629 \u0628\u0627\u0644\u0646\u0643\u0647\u0629\u060c \u0641\u0625\u0646 \u062b\u0645\u0627\u0631 \u0627\u0644\u062d\u0645\u0636\u064a\u0627\u062a \u0645\u062b\u0644 \u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644 \u0648\u0627\u0644\u062c\u0631\u064a\u0628 \u0641\u0631\u0648\u062a \u0648\u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0648\u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0641\u0648\u0644\u0627\u062a.<\/p>\n\n\n\n<p>\u062a\u062d\u062a\u0648\u064a \u0628\u0631\u062a\u0642\u0627\u0644\u0629 \u0648\u0627\u062d\u062f\u0629 \u0643\u0628\u064a\u0631\u0629 \u0641\u0642\u0637 \u0639\u0644\u0649 55 \u0645\u064a\u0643\u0631\u0648\u062c\u0631\u0627\u0645 \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u062d\u0645\u0636.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u0643\u0631\u0646\u0628:<\/li><\/ul>\n\n\n\n<p>\u062a\u0646\u062a\u0645\u064a \u0647\u0630\u0647 \u0627\u0644\u062e\u0636\u0627\u0631 \u0627\u0644\u0645\u063a\u0630\u064a\u0629 \u0625\u0644\u0649 \u0639\u0627\u0626\u0644\u0629 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u0635\u0644\u064a\u0628\u064a\u0629 \u0648\u062a\u0631\u062a\u0628\u0637 \u0627\u0631\u062a\u0628\u0627\u0637\u0627\u064b \u0648\u062b\u064a\u0642\u0627\u064b \u0628\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649 \u0645\u062b\u0644 \u0627\u0644\u0643\u0631\u0646\u0628 \u0648\u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a \u0648\u0627\u0644\u0645\u0644\u0641\u0648\u0641 \u0648\u0627\u0644\u0643\u0631\u0646\u0628.<\/p>\n\n\n\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0648\u0641\u0631 \u062d\u0635\u0629 \u0646\u0635\u0641 \u0643\u0648\u0628 (78 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0628\u0631\u0627\u0639\u0645 \u0627\u0644\u0643\u0631\u0646\u0628 \u0627\u0644\u0645\u0637\u0628\u0648\u062e\u0629 47 \u0645\u064a\u0643\u0631\u0648\u062c\u0631\u0627\u0645 \u0645\u0646 \u062d\u0645\u0636<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li> \u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a<\/li><\/ul>\n\n\n\n<p>\u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0628\u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643\u060c \u064a\u062d\u062a\u0648\u064a \u0643\u0648\u0628 \u0648\u0627\u062d\u062f (91 \u062c\u0631\u0627\u0645\u0627\u064b) \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a \u0627\u0644\u062e\u0627\u0645 \u0639\u0644\u0649 \u062d\u0648\u0627\u0644\u064a 57 \u0645\u064a\u0643\u0631\u0648\u062c\u0631\u0627\u0645 \u0645\u0646\u0647.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0630\u0648\u0631<\/li><\/ul>\n\n\n\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u062f\u0645\u062c \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0630\u0648\u0631 \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0639\u0644\u0649 \u062a\u0644\u0628\u064a\u0629 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0645\u0646\u0647.<\/p>\n\n\n\n<p>\u062a\u0648\u0641\u0631 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a 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href=\"https:\/\/go.skimresources.com\/?id=41977X1601025&amp;isjs=1&amp;jv=15.1.0-stackpath&amp;sref=https%3A%2F%2Fwww.healthline.com%2Fnutrition%2Ffoods-high-in-folate-folic-acid%239.-Nuts-and-seeds&amp;url=https%3A%2F%2Ffdc.nal.usda.gov%2Ffdc-app.html%23%2Ffood-details%2F170187%2Fnutrients&amp;xguid=&amp;xs=1&amp;xtz=-180&amp;xuuid=646ca2e7b652739590196f85313cfe0e&amp;cci=96ef4b42b9d985d210fee52d8b208f7f\">\u062a\u0648\u0641\u0631 \u062d\u0635\u0629 \u0648\u0627\u062d\u062f\u0629 (28 \u062c\u0631\u0627\u0645\u0627\u064b) \u0645\u0646 \u0627\u0644\u0644\u0648\u0632 <\/a>\u0648\u0628\u0630\u0648\u0631 \u0627\u0644\u0643\u062a\u0627\u0646 7\u066a \u0648 6\u066a \u0645\u0646 \u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u0629.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li> \u0643\u0628\u062f \u0627\u0644\u0628\u0642\u0631<\/li><\/ul>\n\n\n\n<p>\u064a\u0639\u062a\u0628\u0631 \u0627\u0644\u0643\u0628\u062f 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title=\"https:\/\/go.skimresources.com\/?id=41977X1601025&amp;isjs=1&amp;jv=15.1.0-stackpath&amp;sref=https%3A%2F%2Fwww.healthline.com%2Fnutrition%2Ffoods-high-in-folate-folic-acid%2310.-Beef-liver&amp;url=https%3A%2F%2Ffdc.nal.usda.gov%2Ffdc-app.html%23%2Ffood-details%2F168626%2Fnutrients&amp;xguid=&amp;xs=1&amp;xtz=-180&amp;xuuid=646ca2e7b652739590196f85313cfe0e&amp;cci=edab820c5fda166926361d955ac60d8f\">3 \u0623\u0648\u0646\u0635\u0627\u062a (85 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0643\u0628\u062f \u0627\u0644\u0628\u0642\u0631<\/a> \u0627\u0644\u0645\u0637\u0628\u0648\u062e \u0639\u0644\u0649 212 \u0645\u064a\u0643\u0631\u0648\u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0641\u0648\u0644\u0627\u062a.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li> \u0627\u0644\u0645\u0648\u0632<\/li><\/ul>\n\n\n\n<p>\u0641\u0647\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u062d\u0645\u0636 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