\u062e\u0628\u0631\u06cc\u0627\u0644 \u0689\u0627\u067c \u06a9\u0627\u0645\/ \u067e\u06cc\u0627\u0632 \u06cc\u0648 \u0644\u0647 \u0648\u0631\u062a\u0647 \u0633\u0628\u0632\u06cc\u062c\u0627\u062a\u0648 \u062f\u06cc. \u06a9\u0648\u0645 \u0686\u06d0 \u067e\u0647 \u0647\u0631 \u06a9\u0648\u0631 \u06a9\u06d0 \u0689\u06d0\u0631 \u06a9\u0627\u0631\u0648\u0644 \u06a9\u06cc\u0696\u064a. \u0645\u0648\u0696 \u0645\u0639\u0645\u0648\u0644\u0627 \u067e\u06cc\u0627\u0632 \u067e\u0647 \u0633\u0628\u0632\u06cc\u062c\u0627\u062a\u0648 \u06a9\u06d0 \u06cc\u0627 \u0689\u06d0\u0631\u06cc \u0642\u0633\u0645\u0647 \u062e\u0648\u0627\u0693\u0648 \u06a9\u06d0 \u067e\u06cc\u0627\u0632 \u067e\u0627\u062e\u0647 \u06a9\u0693\u0648 \u0628\u06cc\u0627 \u06cc\u06d0 \u062e\u0648\u0631\u0648. \u0645\u06ab\u0631 \u06a9\u0647 \u067e\u06cc\u0627\u0632 \u062e\u0627\u0645 \u0648\u062e\u0648\u0693\u0644 \u0634\u064a. \u0646\u0648 \u062f\u0627 \u0646\u0648\u0631 \u0647\u0645 \u06ab\u067c\u0648\u0631 \u062f\u06cc. \u0646\u0646 \u0648\u0631\u0681 \u0645\u0648\u0696 \u062a\u0627\u0633\u0648 \u062a\u0647 \u062f \u062e\u0627\u0645 \u067e\u06cc\u0627\u0632 \u062e\u0648\u0693\u0644\u0648 \u0644\u0633 \u06ab\u067c\u06d0 \u062f\u0631\u069a\u0627\u06cc\u0648 \u0686\u06d0 \u062a\u0627\u0633\u0648 \u0628\u0647 \u06cc\u06d0 \u062d\u062a\u0645\u0627 \u062e\u0648\u069a \u06a9\u0693\u0626.<\/p>\n
\u0632\u0645\u0648\u0696 \u062f \u062e\u0648\u0693\u0648 \u062f \u062e\u0648\u0646\u062f \u062c\u0648\u0693\u0648\u0644\u0648 \u0633\u0631\u0628\u06cc\u0631\u0647 \u067e\u06cc\u0627\u0632 \u0632\u0645\u0648\u0696 \u062f \u0631\u0648\u063a\u062a\u06cc\u0627 \u067e\u0647 \u0633\u0627\u062a\u0644\u0648 \u06a9\u06d0 \u0644\u0648\u06cc \u0631\u0648\u0644 \u0644\u0648\u0628\u0648\u064a<\/p>\n
\u067e\u06cc\u0627\u0632 \u0631\u0648\u063a\u062a\u06cc\u0627\u06cc\u064a \u06ab\u067c\u06d0 \u0644\u0631\u064a
\n\u0633\u0648\u0689\u06cc\u0645 \u060c \u067e\u0648\u067c\u0627\u0634\u06cc\u0645 \u060c \u0641\u0648\u0644\u067c\u0633 \u060c \u0648\u06cc\u067c\u0627\u0645\u06cc\u0646 A \u060c C \u060c \u0627\u0648 E \u06a9\u0644\u0633\u06cc\u0645 \u060c \u0645\u06ab\u0646\u06cc\u0632\u06cc\u0645 \u060c \u0627\u0648 \u0641\u0627\u0633\u0641\u0648\u0631\u0633 … \u062f\u0627 \u06cc\u0648\u0627\u0632\u06d0 \u06cc\u0648 \u0685\u0647 \u0645\u063a\u0630\u064a \u0645\u0648\u0627\u062f \u062f\u064a \u0686\u06d0 \u067e\u06cc\u0627\u0632 \u0644\u0631\u064a. \u067e\u0647 \u062d\u0642\u06cc\u0642\u062a \u06a9\u06d0 \u067e\u06cc\u0627\u0632 \u06cc\u0648 \u0633\u0648\u0641 \u0641\u0648\u0689 \u062f\u06cc. \u062f \u067e\u06cc\u0627\u0632\u0648 \u062f\u0627 10 \u062d\u06cc\u0631\u0627\u0646\u0648\u0646\u06a9\u06d0 \u0631\u0648\u063a\u062a\u06cc\u0627 \u06ab\u067c\u06d0:<\/p>\n
1. \u067e\u06cc\u0627\u0632 \u062f \u0632\u0693\u0647 \u0631\u0648\u063a\u062a\u06cc\u0627 \u069a\u0647 \u06a9\u0648\u0644\u0648 \u06a9\u06d0 \u0645\u0631\u0633\u062a\u0647 \u06a9\u0648\u064a<\/p>\n
\u067e\u06cc\u0627\u0632 \u062f \u062a\u06cc\u0648\u0633\u0648\u0644\u0641\u06cc\u0646\u06cc\u067c\u0633 \u0628\u0689\u0627\u06cc\u0647 \u0633\u0631\u0686\u06cc\u0646\u0647 \u062f\u0647.\u00a0 \u062f\u0627 \u067e\u0647 \u0631\u06cc\u069a\u062a\u06cc\u0627 \u0685\u0647 \u06a9\u0648\u064a\u061f \u067e\u06cc\u0627\u0632 \u0633\u062a\u0627\u0633\u0648 \u067e\u0647 \u0628\u062f\u0646 \u06a9\u06d0 \u062f \u062e\u0631\u0627\u0628 \u06a9\u0648\u0644\u06cc\u0633\u067c\u0631\u0648\u0644 \u06a9\u0645\u0648\u0644\u0648 \u06a9\u06d0 \u0645\u0631\u0633\u062a\u0647 \u06a9\u0648\u064a \u0627\u0648 \u062a\u06cc\u0648\u0633\u0648\u0644\u0641\u06cc\u0646\u06cc\u067c\u0633 \u062f \u0648\u06cc\u0646\u06d0 \u062a\u0631\u06a9\u06cc\u0628 \u0633\u0645 \u0633\u0627\u062a\u0644\u0648 \u0644\u067e\u0627\u0631\u0647 \u067e\u06cc\u0698\u0646\u062f\u0644 \u06a9\u06cc\u0696\u064a \u060c \u0644\u06a9\u0647 \u0685\u0646\u06ab\u0647 \u0686\u06d0 \u062f \u0648\u06cc\u0646\u06d0 \u0646\u0631\u06cd \u06a9\u06d0\u062f\u0648 \u0644\u0647 \u0627\u0645\u0644\u0647\u060c \u062f \u0632\u0693\u0647 \u062f \u062d\u0645\u0644\u06d0 \u0627\u0648 \u0633\u067c\u0631\u0648\u06a9 \u062e\u0637\u0631 \u062f \u0689\u06cc\u0631\u06cc \u067e\u0648\u0693\u0648\u0646\u0648 \u0644\u062e\u0648\u0627 \u06a9\u0645 \u06a9\u06cc\u0696\u064a.<\/p>\n
\u062f \u06a9\u06cc\u0645\u0628\u0631\u062c \u067e\u0648\u0647\u0646\u062a\u0648\u0646 \u067e\u0631\u06cc\u0633 \u0644\u062e\u0648\u0627 \u06cc\u0648 \u0631\u0627\u067e\u0648\u0631 \u0647\u0645 \u0648\u0627\u064a\u064a \u0686\u06d0 \u067e\u0647 \u0633\u0631\u062e \u067e\u06cc\u0627\u0632 \u06a9\u06d0 \u0634\u062a\u0648\u0646 \u0644\u0631\u0648\u0646\u06a9\u064a \u0641\u0644\u0627\u0648\u0646\u0627\u06cc\u0689\u0648\u0646\u0647 \u062f LDL \u06cc\u0627 \u062e\u0631\u0627\u0628 \u06a9\u0648\u0644\u06cc\u0633\u067c\u0631\u0648\u0644 \u06a9\u0686\u0647 \u067c\u06cc\u067c\u0648\u0644\u0648 \u06a9\u06d0 \u0645\u0631\u0633\u062a\u0647 \u06a9\u0648\u064a.<\/p>\n
2. \u062f\u0627 \u06a9\u0648\u0644\u06cc \u0634\u064a \u0633\u062a\u0627\u0633\u0648 \u062f \u0628\u0646\u062f \u0647\u0689\u0648\u06a9\u064a \u0631\u0648\u063a \u0627\u0648 \u0635\u062d\u062a\u0645\u0646\u062f \u0648\u0633\u0627\u062a\u064a<\/p>\n
\u062f \u0645\u062a\u062d\u062f\u0647 \u0627\u06cc\u0627\u0644\u0627\u062a\u0648 \u062f \u06a9\u0631\u0646\u06d0 \u0631\u06cc\u0627\u0633\u062a (USDA) \u067e\u0647 \u0648\u06cc\u0646\u0627 \u060c \u06cc\u0648\u0627\u0632\u06d0 \u06cc\u0648 \u067e\u06cc\u0627\u0632 25.3 \u0645\u0644\u06cc \u06ab\u0631\u0627\u0645\u0647 \u06a9\u0644\u0633\u06cc\u0645 \u0644\u0631\u064a.\u00a0 \u06a9\u0644\u0633\u06cc\u0645 \u062f \u0642\u0648\u064a \u0647\u0689\u0648\u06a9\u0648 \u062c\u0648\u0693\u0648\u0644\u0648 \u06a9\u06d0 \u0645\u0631\u0633\u062a\u0647 \u06a9\u0648\u064a\u060c \u0646\u0648 \u0633\u062a\u0627\u0633\u0648 \u067e\u0647 \u0633\u0644\u0627\u062f \u06a9\u06d0 \u062f \u062e\u0627\u0645 \u067e\u06cc\u0627\u0636 \u0627\u0636\u0627\u0641\u0647 \u06a9\u0648\u0644 \u06a9\u0648\u0644\u06cc \u0634\u064a \u0633\u062a\u0627\u0633\u0648 \u062f \u0647\u0689\u0648\u06a9\u0648 \u063a\u0648\u0631\u0647 \u0631\u0648\u063a\u062a\u06cc\u0627 \u062a\u0647 \u0648\u062f\u0647 \u0648\u0631\u06a9\u0693\u064a.<\/p>\n
3. \u062f\u0627 \u0645\u0639\u0627\u0641\u06cc\u062a \u062a\u0647 \u0648\u062f\u0647 \u0648\u0631\u06a9\u0648\u064a<\/p>\n
\u067e\u062f\u06d0 \u0648\u0631\u0681\u0648 \u06a9\u06d0 \u0647\u0631\u0685\u0647 \u062f \u0645\u0639\u0627\u0641\u06cc\u062a \u0634\u0627\u0648\u062e\u0648\u0627 \u06ab\u0631\u0681\u064a.\u00a0 \u067e\u0647 \u067e\u06cc\u0627\u0632\u0648 \u06a9\u06d0 \u0645\u0648\u062c\u0648\u062f \u0627\u0646\u067c\u064a \u0627\u06a9\u0633\u06cc\u062f\u06cc\u0646\u067c \u06a9\u0648\u0644\u06cc \u0634\u064a \u062a\u0627\u0633\u0648 \u0633\u0631\u0647 \u0645\u0631\u0633\u062a\u0647 \u0648\u06a9\u0693\u064a \u0686\u06d0 \u062f\u0627 \u0647\u0645 \u067e\u06cc\u0627\u0648\u0693\u064a \u06a9\u0693\u064a. \u062f \u0627\u0646\u0641\u0644\u0627\u0633\u06cc\u0648\u0646 \u0645\u06cc\u0689\u06cc\u067c\u0631\u06cc\u067c\u0631\u0632 \u0698\u0648\u0631\u0646\u0627\u0644 \u06a9\u06d0 \u062e\u067e\u0631\u0647 \u0634\u0648\u06d0 \u0645\u0637\u0627\u0644\u0639\u06d0 \u067e\u0647 \u0648\u06cc\u0646\u0627 \u060c \u062f \u067e\u06cc\u0627\u0632 \u06a9\u06cc\u0645\u06cc\u0627\u0648\u064a \u062c\u0648\u0693\u069a\u062a \u062f\u0648\u0645\u0631\u0647 \u0642\u0648\u064a \u062f\u06cc \u0686\u06d0 \u062f\u0627 \u062f \u0645\u0639\u0627\u0641\u06cc\u062a \u0648\u062f\u0647 \u06a9\u06d0 \u0645\u0631\u0633\u062a\u0647 \u06a9\u0648\u064a \u0627\u0648 \u062f \u0633\u0631\u0637\u0627\u0646 \u0636\u062f \u0645\u0644\u06a9\u06cc\u062a\u0648\u0646\u0647 \u0647\u0645 \u0644\u0631\u064a.<\/p>\n
.4 \u062f \u062a\u0646\u0641\u0633 \u0633\u062a\u0648\u0646\u0632\u06d0 \u0644\u0631\u0648\u0646\u06a9\u064a \u06a9\u0633\u0627\u0646\u0648 \u0644\u067e\u0627\u0631\u0647 \u062f\u0627 \u0639\u0627\u0644\u064a \u062f\u06cc<\/p>\n
\u067e\u06cc\u0627\u0632 \u062f \u0627\u0644\u0631\u062c\u06cc \u0636\u062f \u062f\u06cc \u0627\u0648 \u067e\u0647 \u0689\u06cc\u0631\u06cc \u0645\u0648\u0627\u0631\u062f\u0648 \u06a9\u06d0 \u060c \u0627\u0644\u0631\u062c\u06cc \u0645\u0648\u0696 \u062a\u0647 \u062f \u062a\u0646\u0641\u0633\u064a \u0633\u062a\u0648\u0646\u0632\u0648 \u067e\u0647 \u062d\u0644\u0648\u0644\u0648 \u06a9\u06d0 \u0644\u0648\u06cc \u0631\u0648\u0644 \u0644\u0648\u0628\u0648\u064a. \u062f \u062f\u0631\u0645\u0644\u0648 \u0639\u0644\u0648\u0645\u0648 \u062f DARU \u067e\u0647 \u0698\u0648\u0631\u0646\u0627\u0644 \u06a9\u06d0 \u062f \u062e\u067e\u0631\u06d0 \u0634\u0648\u06d0 \u0645\u0637\u0627\u0644\u0639\u06d0 \u067e\u0647 \u0648\u06cc\u0646\u0627 \u060c \u062f \u067e\u06cc\u0627\u0632 \u062e\u0648\u0693\u0644 \u062f \u062c\u0644\u0627 \u0634\u0648\u064a \u062a\u0631\u06cc\u062e\u06cc\u0627 \u0639\u0636\u0644\u0627\u062a\u0648 \u0628\u0627\u0646\u062f\u06d0 \u0631\u0627\u062d\u062a\u0647 \u0627\u063a\u06cc\u0632\u0647 \u0644\u0631\u064a \u0686\u06d0 \u062f \u0633\u0627\u0644\u0646\u0689\u06cd \u0646\u0627\u0631\u0648\u063a\u0627\u0646\u0648 \u0633\u0631\u0647 \u067e\u0647 \u0627\u0633\u0627\u0646\u06cd \u062a\u0646\u0641\u0633 \u06a9\u06d0 \u0645\u0631\u0633\u062a\u0647 \u06a9\u0648\u064a.\u00a0 \u062f\u0627 \u062f flavonoids \u062f \u0634\u062a\u0648\u0646 \u0644\u0647 \u0627\u0645\u0644\u0647 \u067e\u06cc\u069a\u06cc\u0696\u064a.<\/p>\n
5. \u067e\u06cc\u0627\u0632 \u06a9\u0648\u0644\u06cc \u0634\u064a \u062a\u0627\u0633\u0648 \u062a\u0647 \u069a\u0647 \u0644\u06cc\u062f \u062f\u0631\u06a9\u0693\u064a<\/p>\n
\u062f \u0627\u0648\u0633 \u0648\u062e\u062a \u06a9\u06d0 \u0634\u0646\u06a9\u0648\u0631\u064a \u067e\u0647 \u062e\u0644\u06a9\u0648 \u06a9\u06d0 \u0689\u06cc\u0631 \u0639\u0627\u0645\u0647 \u062f\u06cc. \u067e\u0647 \u067e\u06cc\u0627\u0632 \u06a9\u06d0 \u0633\u06cc\u0644\u06cc\u0646\u06cc\u0645 \u062f \u0648\u06cc\u067c\u0627\u0645\u06cc\u0646 \u0627\u06cc \u067e\u0647 \u062a\u0648\u0644\u06cc\u062f \u06a9\u06d0 \u0645\u0631\u0633\u062a\u0647 \u06a9\u0648\u064a \u060c \u06a9\u0648\u0645 \u0686\u06d0 \u067e\u0647 \u067e\u0627\u06cc\u0644\u0647 \u06a9\u06d0 \u062f\u0627 \u062f \u0633\u062a\u0631 \u0644\u06cc\u062f \u062a\u0647 \u0641\u0627\u06cc\u062f\u0647 \u0648\u0631\u06a9\u0648\u064a. \u067e\u0647 \u062d\u0642\u06cc\u0642\u062a \u06a9\u06d0\u060c \u062f \u0637\u0628\u06cc\u0639\u064a \u0633\u062a\u0631\u06ab\u0648 \u0685\u0627\u0685\u06a9\u064a \u062f \u067e\u06cc\u0627\u0632 \u062c\u0648\u0633 \u0627\u0633\u062a\u062e\u0631\u0627\u062c \u0644\u0631\u064a.<\/p>\n
6. \u062f\u0627 \u06a9\u0648\u0644\u06cc \u0634\u064a \u0633\u062a\u0627\u0633\u0648 \u0632\u0628\u0627\u0646\u064a \u0631\u0648\u063a\u062a\u06cc\u0627 \u0647\u0645 \u069a\u0647 \u06a9\u0693\u064a<\/p>\n
\u0686\u0627 \u0628\u0647 \u0633\u0645 \u0641\u06a9\u0631 \u06a9\u0693\u06cc \u0648\u06cc\u061f\u00a0 \u0632\u0645\u0648\u0696 \u0685\u062e\u0647 \u0689\u06cc\u0631\u06cc \u062f \u067e\u06cc\u0627\u0632 \u0644\u0647 \u062e\u0648\u0693\u0644\u0648 \u0689\u0689\u0647 \u06a9\u0648\u064a \u0681\u06a9\u0647 \u0686\u06d0 \u062f \u0628\u062f \u0628\u0648\u06cc \u0644\u0647 \u0627\u0645\u0644\u0647 \u062f\u0627 \u0645\u0648\u0696 \u0633\u0631\u0647 \u067e\u0631\u06cc\u0696\u062f\u064a.\u00a0 \u0645\u06ab\u0631 \u0645\u0639\u0644\u0648\u0645\u0647 \u0634\u0648\u0647 \u062f\u0627 \u0628\u0644\u0628 \u069a\u0647 \u062f \u062e\u0648\u0644\u06d0 \u062d\u0641\u0638 \u0627\u0644\u0635\u062d\u0647 \u062f\u0647\u060c \u062f \u0647\u063a\u06d0 \u062f \u0648\u06cc\u067c\u0627\u0645\u06cc\u0646 \u0633\u064a \u0645\u06cc\u0646\u0681\u067e\u0627\u0646\u06ab\u06d0 \u0685\u062e\u0647 \u0645\u0646\u0646\u0647.<\/p>\n
7. \u062f\u0627 \u062c\u0646\u0633\u064a \u0631\u0648\u063a\u062a\u06cc\u0627 \u062a\u0647 \u0648\u062f\u0647 \u0648\u0631\u06a9\u0648\u064a<\/p>\n
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