{"id":4047,"date":"2026-03-30T23:12:48","date_gmt":"2026-03-30T21:12:48","guid":{"rendered":"https:\/\/drmohamedtag.com\/?p=4047"},"modified":"2026-03-30T23:12:50","modified_gmt":"2026-03-30T21:12:50","slug":"%d9%85%d9%83%d9%85%d9%84%d8%a7%d8%aa-%d9%86%d8%a8%d8%a7%d8%aa%d9%8a%d8%a9","status":"publish","type":"post","link":"https:\/\/drmohamedtag.com\/en\/%d9%85%d9%83%d9%85%d9%84%d8%a7%d8%aa-%d9%86%d8%a8%d8%a7%d8%aa%d9%8a%d8%a9\/","title":{"rendered":"\u0645\u0643\u0645\u0644\u0627\u062a \u0646\u0628\u0627\u062a\u064a\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0643\u0645\u064a\u0645 | \u062f\u0644\u064a\u0644 \u0634\u0627\u0645\u0644 \u0644\u0644\u0631\u0634\u0627\u0642\u0629 \u0627\u0644\u0645\u0639\u062a\u0645\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u0646\u0628\u0627\u062a\u0627\u062a"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u0634\u0647\u062f\u062a \u0627\u0644\u0633\u0646\u0648\u0627\u062a \u0627\u0644\u0623\u062e\u064a\u0631\u0629 \u062a\u0648\u062c\u0647\u0627\u064b \u0643\u0628\u064a\u0631\u0627\u064b \u0646\u062d\u0648 \u0627\u0644\u0623\u0646\u0638\u0645\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629\u060c \u0633\u0648\u0627\u0621 \u0644\u0623\u0633\u0628\u0627\u0628 \u0635\u062d\u064a\u0629\u060c \u0628\u064a\u0626\u064a\u0629\u060c \u0623\u0648 \u062d\u062a\u0649 \u0628\u0633\u0628\u0628 \u0639\u062f\u0645 \u062a\u062d\u0645\u0644 \u0627\u0644\u0645\u0639\u062f\u0629 \u0644\u0644\u0645\u0634\u062a\u0642\u0627\u062a \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u064a\u0629 \u0628\u0639\u062f \u0627\u0644\u062c\u0631\u0627\u062d\u0629.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0648\u0644\u0643\u0646\u060c \u0639\u0646\u062f\u0645\u0627 \u064a\u062c\u062a\u0645\u0639 &#8220;\u0627\u0644\u062a\u0643\u0645\u064a\u0645&#8221; \u0645\u0639 &#8220;\u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629&#8221;\u060c \u062a\u0638\u0647\u0631 \u062a\u062d\u062f\u064a\u0627\u062a \u0637\u0628\u064a\u0629 \u062a\u062a\u0639\u0644\u0642 \u0628\u062c\u0648\u062f\u0629 \u0627\u0644\u0627\u0645\u062a\u0635\u0627\u0635 \u0648\u0643\u0641\u0627\u064a\u0629 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0641\u064a \u0645\u0631\u0643\u0632 <\/span><a href=\"https:\/\/drmohamedtag.com\/en\/%d8%b9%d9%86-%d8%a7%d9%84%d8%af%d9%83%d8%aa%d9%88%d8%b1\/\"><b>\u0627\u0644\u062f\u0643\u062a\u0648\u0631 \u0645\u062d\u0645\u062f \u062a\u0627\u062c \u0627\u0644\u062f\u064a\u0646<\/b><\/a><span style=\"font-weight: 400;\">\u060c \u0646\u0624\u0645\u0646 \u0623\u0646 \u0644\u0643\u0644 \u0645\u0631\u064a\u0636 \u0637\u0628\u064a\u0639\u062a\u0647 \u0648\u062a\u0641\u0636\u064a\u0644\u0627\u062a\u0647\u060c \u0648\u0645\u0647\u0645\u062a\u0646\u0627 \u0647\u064a \u062a\u0637\u0648\u064a\u0639 \u0627\u0644\u0639\u0644\u0645 \u0644\u062e\u062f\u0645\u0629 \u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0635\u062d\u064a\u0629 \u0628\u0623\u0645\u0627\u0646. \u0625\u0644\u064a\u0643 \u0643\u0644 \u0645\u0627 \u062a\u062d\u062a\u0627\u062c \u0645\u0639\u0631\u0641\u062a\u0647 \u062d\u0648\u0644 <\/span><b>\u0645\u0643\u0645\u0644\u0627\u062a \u0646\u0628\u0627\u062a\u064a\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0643\u0645\u064a\u0645<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p>\u00a0<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_67_1 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\"><p class=\"ez-toc-title\">Content<\/p>\n<\/div><nav><ul class='ez-toc-list ez-toc-list-level-1' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/drmohamedtag.com\/en\/%d9%85%d9%83%d9%85%d9%84%d8%a7%d8%aa-%d9%86%d8%a8%d8%a7%d8%aa%d9%8a%d8%a9\/#%D9%87%D9%84_%D8%A7%D9%84%D9%85%D8%B5%D8%A7%D8%AF%D8%B1_%D8%A7%D9%84%D9%86%D8%A8%D8%A7%D8%AA%D9%8A%D8%A9_%D9%88%D8%AD%D8%AF%D9%87%D8%A7_%D8%AA%D9%83%D9%81%D9%8A_%D8%A8%D8%B9%D8%AF_%D8%A7%D9%84%D8%AA%D9%83%D9%85%D9%8A%D9%85%D8%9F\" title=\"\u0647\u0644 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0648\u062d\u062f\u0647\u0627 \u062a\u0643\u0641\u064a \u0628\u0639\u062f \u0627\u0644\u062a\u0643\u0645\u064a\u0645\u061f\">\u0647\u0644 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0648\u062d\u062f\u0647\u0627 \u062a\u0643\u0641\u064a \u0628\u0639\u062f \u0627\u0644\u062a\u0643\u0645\u064a\u0645\u061f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/drmohamedtag.com\/en\/%d9%85%d9%83%d9%85%d9%84%d8%a7%d8%aa-%d9%86%d8%a8%d8%a7%d8%aa%d9%8a%d8%a9\/#1_%D8%A8%D8%B1%D9%88%D8%AA%D9%8A%D9%86_%D9%86%D8%A8%D8%A7%D8%AA%D9%8A_Plant-based_Protein\" title=\"1. \u0628\u0631\u0648\u062a\u064a\u0646 \u0646\u0628\u0627\u062a\u064a (Plant-based Protein)\">1. \u0628\u0631\u0648\u062a\u064a\u0646 \u0646\u0628\u0627\u062a\u064a (Plant-based Protein)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/drmohamedtag.com\/en\/%d9%85%d9%83%d9%85%d9%84%d8%a7%d8%aa-%d9%86%d8%a8%d8%a7%d8%aa%d9%8a%d8%a9\/#2_%D9%81%D9%8A%D8%AA%D8%A7%D9%85%D9%8A%D9%86_%D8%A812_%D8%A812\" title=\"2. \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062812 (\u062812)\">2. \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062812 (\u062812)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/drmohamedtag.com\/en\/%d9%85%d9%83%d9%85%d9%84%d8%a7%d8%aa-%d9%86%d8%a8%d8%a7%d8%aa%d9%8a%d8%a9\/#3_%D8%A7%D9%84%D8%AD%D8%AF%D9%8A%D8%AF_Iron\" title=\"3. \u0627\u0644\u062d\u062f\u064a\u062f (Iron)\">3. \u0627\u0644\u062d\u062f\u064a\u062f (Iron)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/drmohamedtag.com\/en\/%d9%85%d9%83%d9%85%d9%84%d8%a7%d8%aa-%d9%86%d8%a8%d8%a7%d8%aa%d9%8a%d8%a9\/#4_%D8%A3%D9%88%D9%85%D9%8A%D8%BA%D8%A7_%D9%86%D8%A8%D8%A7%D8%AA%D9%8A_Vegan_Omega-3\" title=\"4. \u0623\u0648\u0645\u064a\u063a\u0627 \u0646\u0628\u0627\u062a\u064a (Vegan Omega-3)\">4. \u0623\u0648\u0645\u064a\u063a\u0627 \u0646\u0628\u0627\u062a\u064a (Vegan Omega-3)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/drmohamedtag.com\/en\/%d9%85%d9%83%d9%85%d9%84%d8%a7%d8%aa-%d9%86%d8%a8%d8%a7%d8%aa%d9%8a%d8%a9\/#%D8%AF%D8%B1%D8%AC%D8%A9_%D8%A7%D9%85%D8%AA%D8%B5%D8%A7%D8%B5_%D8%A7%D9%84%D9%85%D9%88%D8%A7%D8%AF_%D8%A7%D9%84%D8%BA%D8%B0%D8%A7%D8%A6%D9%8A%D8%A9_%D9%85%D9%86_%D8%A7%D9%84%D9%85%D8%B5%D8%A7%D8%AF%D8%B1_%D8%A7%D9%84%D9%86%D8%A8%D8%A7%D8%AA%D9%8A%D8%A9\" title=\"\u062f\u0631\u062c\u0629 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0646 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629\">\u062f\u0631\u062c\u0629 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0646 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/drmohamedtag.com\/en\/%d9%85%d9%83%d9%85%d9%84%d8%a7%d8%aa-%d9%86%d8%a8%d8%a7%d8%aa%d9%8a%d8%a9\/#%D9%83%D9%8A%D9%81_%D8%AA%D8%B3%D8%AA%D8%AE%D8%AF%D9%85_%D8%A7%D9%84%D9%85%D9%83%D9%85%D9%84%D8%A7%D8%AA_%D8%A7%D9%84%D9%86%D8%A8%D8%A7%D8%AA%D9%8A%D8%A9_%D8%A8%D8%B0%D9%83%D8%A7%D8%A1%D8%9F_%D9%86%D8%B5%D8%A7%D8%A6%D8%AD_%D8%B9%D9%85%D9%84%D9%8A%D8%A9\" title=\"\u0643\u064a\u0641 \u062a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0628\u0630\u0643\u0627\u0621\u061f (\u0646\u0635\u0627\u0626\u062d \u0639\u0645\u0644\u064a\u0629)\">\u0643\u064a\u0641 \u062a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0628\u0630\u0643\u0627\u0621\u061f (\u0646\u0635\u0627\u0626\u062d \u0639\u0645\u0644\u064a\u0629)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/drmohamedtag.com\/en\/%d9%85%d9%83%d9%85%d9%84%d8%a7%d8%aa-%d9%86%d8%a8%d8%a7%d8%aa%d9%8a%d8%a9\/#%D9%84%D9%85%D8%A7%D8%B0%D8%A7_%D9%8A%D8%B9%D8%AA%D8%A8%D8%B1_%D9%86%D9%87%D8%AC_%D8%A7%D9%84%D8%AF%D9%83%D8%AA%D9%88%D8%B1_%D9%85%D8%AD%D9%85%D8%AF_%D8%AA%D8%A7%D8%AC_%D8%A7%D9%84%D8%AF%D9%8A%D9%86_%D9%85%D8%AB%D8%A7%D9%84%D9%8A%D8%A7%D9%8B_%D9%84%D9%84%D9%85%D8%B1%D9%8A%D8%B6_%D8%A7%D9%84%D9%86%D8%A8%D8%A7%D8%AA%D9%8A%D8%9F\" title=\"\u0644\u0645\u0627\u0630\u0627 \u064a\u0639\u062a\u0628\u0631 \u0646\u0647\u062c \u0627\u0644\u062f\u0643\u062a\u0648\u0631 \u0645\u062d\u0645\u062f \u062a\u0627\u062c \u0627\u0644\u062f\u064a\u0646 \u0645\u062b\u0627\u0644\u064a\u0627\u064b \u0644\u0644\u0645\u0631\u064a\u0636 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u061f\">\u0644\u0645\u0627\u0630\u0627 \u064a\u0639\u062a\u0628\u0631 \u0646\u0647\u062c \u0627\u0644\u062f\u0643\u062a\u0648\u0631 \u0645\u062d\u0645\u062f \u062a\u0627\u062c \u0627\u0644\u062f\u064a\u0646 \u0645\u062b\u0627\u0644\u064a\u0627\u064b \u0644\u0644\u0645\u0631\u064a\u0636 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u061f<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"%D9%87%D9%84_%D8%A7%D9%84%D9%85%D8%B5%D8%A7%D8%AF%D8%B1_%D8%A7%D9%84%D9%86%D8%A8%D8%A7%D8%AA%D9%8A%D8%A9_%D9%88%D8%AD%D8%AF%D9%87%D8%A7_%D8%AA%D9%83%D9%81%D9%8A_%D8%A8%D8%B9%D8%AF_%D8%A7%D9%84%D8%AA%D9%83%D9%85%D9%8A%D9%85%D8%9F\"><\/span><b>\u0647\u0644 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0648\u062d\u062f\u0647\u0627 \u062a\u0643\u0641\u064a \u0628\u0639\u062f \u0627\u0644\u062a\u0643\u0645\u064a\u0645\u061f<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0625\u062c\u0627\u0628\u0629 \u0627\u0644\u0645\u0628\u0627\u0634\u0631\u0629 \u0648\u0627\u0644\u0635\u0631\u064a\u062d\u0629 \u0647\u064a: <\/span><b>\u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 (\u0627\u0644\u0637\u0639\u0627\u0645 \u0648\u062d\u062f\u0647) \u0644\u0627 \u062a\u0643\u0641\u064a.<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0628\u0639\u062f \u0627\u0644\u062a\u0643\u0645\u064a\u0645\u060c \u062a\u0635\u063a\u0631 \u0633\u0639\u0629 \u0627\u0644\u0645\u0639\u062f\u0629 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631\u060c \u0648\u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u0649 <\/span><a href=\"https:\/\/drmohamedtag.com\/en\/%d8%a7%d9%84%d8%aa%d8%ba%d8%b0%d9%8a%d8%a9-%d8%a7%d9%84%d9%86%d8%a8%d8%a7%d8%aa%d9%8a%d8%a9-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84%d8%aa%d9%83%d9%85%d9%8a%d9%85\/\"><span style=\"font-weight: 400;\">\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629<\/span><\/a><span style=\"font-weight: 400;\"> \u0648\u062d\u062f\u0647\u0627 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u064a\u062a\u0637\u0644\u0628 \u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0627\u062a \u0636\u062e\u0645\u0629 \u0645\u0646 \u0627\u0644\u0637\u0639\u0627\u0645 (\u0645\u062b\u0644 \u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a \u0648\u0627\u0644\u062d\u0628\u0648\u0628) \u0648\u0647\u0648 \u0623\u0645\u0631 \u0645\u0633\u062a\u062d\u064a\u0644 \u0641\u064a \u0638\u0644 \u0627\u0644\u0645\u0639\u062f\u0629 \u0627\u0644\u0635\u063a\u064a\u0631\u0629.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0641\u0625\u0646 \u0628\u0639\u0636 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u063a\u064a\u0631 \u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0627\u0644\u0646\u0628\u0627\u062a\u0627\u062a \u0628\u0634\u0643\u0644 \u0643\u0627\u0641\u064d. \u0647\u0646\u0627 \u062a\u0628\u0631\u0632 \u0623\u0647\u0645\u064a\u0629 <\/span><b>\u0645\u0643\u0645\u0644\u0627\u062a \u0646\u0628\u0627\u062a\u064a\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0643\u0645\u064a\u0645<\/b><span style=\"font-weight: 400;\"> \u0627\u0644\u0645\u0631\u0643\u0632\u0629 \u0644\u0633\u062f \u0647\u0630\u0647 \u0627\u0644\u0641\u062c\u0648\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u064a\u062c\u0628 \u0623\u0646 \u062a\u0639\u064a \u0623\u0646 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0642\u0644\u0629 \u0633\u0639\u0631\u0627\u062a\u0647 \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0628\u0639\u062f \u0627\u0644\u062c\u0631\u0627\u062d\u0629\u060c \u0625\u0644\u0627 \u0623\u0646\u0647 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u062a\u0646\u0648\u0639\u0627\u064b \u0648\u063a\u0646\u064a\u0627\u064b \u0628\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0642\u062f\u0631 \u0627\u0644\u0645\u0633\u062a\u0637\u0627\u0639.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0648\u0646\u0642\u0635\u062f \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0646\u0648\u0639 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0643\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u0641\u0626\u0627\u062a \u0627\u0644\u0631\u0626\u064a\u0633\u0629 \u0644\u0644\u063a\u0630\u0627\u0621 \u0645\u062b\u0644 <\/span><a href=\"https:\/\/drmohamedtag.com\/en\/%d8%a7%d9%84%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86-%d8%a8%d8%b9%d8%af-%d8%ac%d8%b1%d8%a7%d8%ad%d8%a9-%d8%a7%d9%84%d8%b3%d9%85%d9%86%d8%a9\/\"><span style=\"font-weight: 400;\">\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 &#8211; \u0627\u0644\u0630\u064a \u064a\u062a\u062d\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u0631\u0643\u064a\u0632\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0628\u0639\u062f \u0627\u0644\u062c\u0631\u0627\u062d\u0629 &#8211;<\/span><\/a><span style=\"font-weight: 400;\"> \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u2026 \u0623\u0648 \u062d\u062a\u0649 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0646\u0641\u0633\u0647\u0627 \u0645\u062b\u0644 \u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0633\u0646\u062a\u0646\u0627\u0648\u0644 \u0623\u0647\u0645 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0648\u0646\u062d\u062f\u062b\u0643 \u0639\u0646 \u0645\u0635\u0627\u062f\u0631\u0647\u0627 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0648\u0627\u0644\u062a\u0641\u0627\u0635\u064a\u0644 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u064a\u0647\u0627 \u0628\u0639\u062f \u0627\u0644\u062c\u0631\u0627\u062d\u0629:\u00a0<\/span><\/p>\n<p>\u00a0<\/p>\n<h2><span class=\"ez-toc-section\" id=\"1_%D8%A8%D8%B1%D9%88%D8%AA%D9%8A%D9%86_%D9%86%D8%A8%D8%A7%D8%AA%D9%8A_Plant-based_Protein\"><\/span><b>1. \u0628\u0631\u0648\u062a\u064a\u0646 \u0646\u0628\u0627\u062a\u064a (Plant-based Protein)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0643\u0645\u0627 \u0630\u0643\u0631\u0646\u0627 \u0647\u0648 \u0623\u0647\u0645 \u0639\u0646\u0635\u0631 \u0644\u0645\u0646\u0639 <\/span><a href=\"https:\/\/drmohamedtag.com\/en\/%d8%aa%d8%b3%d8%a7%d9%82%d8%b7-%d8%a7%d9%84%d8%b4%d8%b9%d8%b1-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84%d8%aa%d9%83%d9%85%d9%8a%d9%85\/\"><span style=\"font-weight: 400;\">\u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631<\/span><\/a><span style=\"font-weight: 400;\"> \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u0644\u062a\u062d\u062f\u064a:<\/b><span style=\"font-weight: 400;\"> \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0646\u0628\u0627\u062a\u064a \u063a\u0627\u0644\u0628\u0627\u064b \u0645\u0627 \u064a\u0643\u0648\u0646 &#8220;\u063a\u064a\u0631 \u0645\u0643\u062a\u0645\u0644&#8221; (\u064a\u0641\u062a\u0642\u0631 \u0644\u0628\u0639\u0636 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u0644\u062d\u0644 \u0641\u064a \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a:<\/b><span style=\"font-weight: 400;\"> \u0646\u0648\u0635\u064a \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 <\/span><b>\u0628\u0631\u0648\u062a\u064a\u0646 \u0646\u0628\u0627\u062a\u064a<\/b><span style=\"font-weight: 400;\"> \u0645\u0639\u0632\u0648\u0644 (Isolate) \u0645\u0646 \u0645\u0635\u0627\u062f\u0631 \u0645\u062a\u0639\u062f\u062f\u0629 \u0645\u062b\u0644 (\u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621\u060c \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a\u060c \u0648\u0627\u0644\u0635\u0648\u064a\u0627). \u062f\u0645\u062c \u0647\u0630\u0647 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u064a\u0636\u0645\u0646 \u0644\u0643 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0648\u0641\u0627\u064a\u0644 \u0643\u0627\u0645\u0644 \u0645\u0646 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u064a\u0634\u0627\u0628\u0647 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u064a.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u0644\u0627\u0645\u062a\u0635\u0627\u0635:<\/b><span style=\"font-weight: 400;\"> \u062f\u0631\u062c\u0629 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0646\u0628\u0627\u062a\u064a \u0627\u0644\u0645\u0639\u0632\u0648\u0644 \u0645\u0645\u062a\u0627\u0632\u0629 \u062c\u062f\u0627\u064b \u0648\u0644\u0637\u064a\u0641\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u0639\u062f\u0629\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647 \u062e\u064a\u0627\u0631\u0627\u064b \u0631\u0627\u0626\u0639\u0627\u064b \u0644\u0645\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 <\/span><b>\u0627\u0646\u062a\u0641\u0627\u062e<\/b><span style=\"font-weight: 400;\"> \u0628\u0633\u0628\u0628 &#8220;\u0627\u0644\u0648\u0627\u064a \u0628\u0631\u0648\u062a\u064a\u0646&#8221; \u0627\u0644\u0645\u0634\u062a\u0642 \u0645\u0646 \u0627\u0644\u062d\u0644\u064a\u0628.<\/span><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<h2><span class=\"ez-toc-section\" id=\"2_%D9%81%D9%8A%D8%AA%D8%A7%D9%85%D9%8A%D9%86_%D8%A812_%D8%A812\"><\/span><b>2. \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062812 (\u062812)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u064a\u0639\u062a\u0628\u0631 \u0627\u0644\u0640 <\/span><b>\u062812<\/b><span style=\"font-weight: 400;\"> \u0647\u0648 \u0627\u0644\u062a\u062d\u062f\u064a \u0627\u0644\u0623\u0643\u0628\u0631 \u0644\u0644\u0646\u0628\u0627\u062a\u064a\u064a\u0646 \u0628\u0639\u062f \u0627\u0644\u062a\u0643\u0645\u064a\u0645.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u0644\u0645\u0634\u0643\u0644\u0629:<\/b><span style=\"font-weight: 400;\"> \u0647\u0630\u0627 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u064a\u0648\u062c\u062f \u062d\u0635\u0631\u064a\u0627\u064b \u0641\u064a \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u064a\u0629. \u0648\u0628\u0639\u062f \u0627\u0644\u062a\u0643\u0645\u064a\u0645\u060c \u064a\u0642\u0644 \u0625\u0641\u0631\u0627\u0632 &#8220;\u0627\u0644\u0639\u0627\u0645\u0644 \u0627\u0644\u062f\u0627\u062e\u0644\u064a&#8221; \u0641\u064a \u0627\u0644\u0645\u0639\u062f\u0629 \u0627\u0644\u0645\u0633\u0624\u0648\u0644 \u0639\u0646 \u0627\u0645\u062a\u0635\u0627\u0635\u0647.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u0644\u062d\u0644:<\/b><span style=\"font-weight: 400;\"> \u064a\u062c\u0628 \u0639\u0644\u0649 \u0627\u0644\u0645\u0631\u064a\u0636 \u0627\u0644\u0646\u0628\u0627\u062a\u064a \u062a\u0646\u0627\u0648\u0644 \u0645\u0643\u0645\u0644\u0627\u062a <\/span><b>\u062812<\/b><span style=\"font-weight: 400;\"> \u0628\u062c\u0631\u0639\u0627\u062a \u0639\u0627\u0644\u064a\u0629 (\u063a\u0627\u0644\u0628\u0627\u064b \u0639\u0646 \u0637\u0631\u064a\u0642 \u0628\u062e\u0627\u062e \u062a\u062d\u062a \u0627\u0644\u0644\u0633\u0627\u0646 \u0623\u0648 \u062d\u0642\u0646 \u062f\u0648\u0631\u064a\u0629) \u0644\u0636\u0645\u0627\u0646 \u0648\u0635\u0648\u0644\u0647 \u0645\u0628\u0627\u0634\u0631\u0629 \u0644\u0644\u062f\u0645 \u0648\u062a\u062c\u0646\u0628 \u0636\u0639\u0641 \u0627\u0644\u0623\u0639\u0635\u0627\u0628 \u0648\u0641\u0642\u0631 \u0627\u0644\u062f\u0645.<\/span><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<h2><span class=\"ez-toc-section\" id=\"3_%D8%A7%D9%84%D8%AD%D8%AF%D9%8A%D8%AF_Iron\"><\/span><b>3. \u0627\u0644\u062d\u062f\u064a\u062f (Iron)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u062d\u062f\u064a\u062f \u0627\u0644\u0646\u0628\u0627\u062a\u064a (Non-Heme Iron) \u064a\u062e\u062a\u0644\u0641 \u0639\u0646 \u0627\u0644\u062d\u062f\u064a\u062f \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u064a.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u062f\u0631\u062c\u0629 \u0627\u0644\u0627\u0645\u062a\u0635\u0627\u0635:<\/b><span style=\"font-weight: 400;\"> \u064a\u0645\u062a\u0635 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u062d\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0628\u0627\u062a\u0627\u062a \u0628\u0645\u0639\u062f\u0644 \u0623\u0642\u0644 \u0628\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u064a\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645:<\/b><span style=\"font-weight: 400;\"> \u0644\u0631\u0641\u0639 \u0643\u0641\u0627\u0621\u0629 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0640 <\/span><b>\u062d\u062f\u064a\u062f<\/b><span style=\"font-weight: 400;\"> \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u060c \u064a\u062c\u0628 \u062a\u0646\u0627\u0648\u0644\u0647 \u0645\u0639 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (C) \u0648\u062a\u062c\u0646\u0628 \u0634\u0631\u0628 \u0627\u0644\u0634\u0627\u064a \u0623\u0648 \u0627\u0644\u0642\u0647\u0648\u0629 \u062a\u0645\u0627\u0645\u0627\u064b \u0642\u0628\u0644 \u0648\u0628\u0639\u062f \u0627\u0644\u0648\u062c\u0628\u0629 \u0623\u0648 \u0627\u0644\u0645\u0643\u0645\u0644 \u0628\u0633\u0627\u0639\u062a\u064a\u0646. \u0641\u064a \u0639\u064a\u0627\u062f\u062a\u0646\u0627\u060c \u0646\u0641\u0636\u0644 \u0648\u0635\u0641 \u0645\u0643\u0645\u0644\u0627\u062a \u062d\u062f\u064a\u062f &#8220;\u0645\u062e\u0644\u0628\u064a\u0629&#8221; (Chelated) \u0644\u0623\u0646\u0647\u0627 \u0627\u0644\u0623\u0633\u0647\u0644 \u0627\u0645\u062a\u0635\u0627\u0635\u0627\u064b \u0648\u0627\u0644\u0623\u0642\u0644 \u062a\u0633\u0628\u0628\u0627\u064b \u0641\u064a \u0627\u0644\u0625\u0645\u0633\u0627\u0643.<\/span><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<h2><span class=\"ez-toc-section\" id=\"4_%D8%A3%D9%88%D9%85%D9%8A%D8%BA%D8%A7_%D9%86%D8%A8%D8%A7%D8%AA%D9%8A_Vegan_Omega-3\"><\/span><b>4. \u0623\u0648\u0645\u064a\u063a\u0627 \u0646\u0628\u0627\u062a\u064a (Vegan Omega-3)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u0623\u063a\u0644\u0628 \u0645\u0631\u0636\u0649 \u0627\u0644\u062a\u0643\u0645\u064a\u0645 \u064a\u062d\u062a\u0627\u062c\u0648\u0646 <\/span><a href=\"https:\/\/www.healthline.com\/nutrition\/6-plant-sources-of-omega-3s\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">\u0644\u0644\u0623\u0648\u0645\u064a\u063a\u0627 \u0644\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u062c\u0644\u062f \u0648\u0627\u0644\u0645\u0641\u0627\u0635\u0644<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u0644\u0645\u0635\u062f\u0631 \u0627\u0644\u0646\u0628\u0627\u062a\u064a \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a:<\/b><span style=\"font-weight: 400;\"> \u0628\u0630\u0648\u0631 \u0627\u0644\u0643\u062a\u0627\u0646 \u0648\u0627\u0644\u062a\u0634\u064a\u0627 \u062a\u0648\u0641\u0631 (ALA)\u060c \u0648\u0644\u0643\u0646 \u0627\u0644\u062c\u0633\u0645 \u0636\u0639\u064a\u0641 \u062c\u062f\u0627\u064b \u0641\u064a \u062a\u062d\u0648\u064a\u0644\u0647 \u0625\u0644\u0649 \u0627\u0644\u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u0641\u0639\u0627\u0644\u0629 (DHA \u0648 EPA).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u0644\u0628\u062f\u064a\u0644 \u0627\u0644\u0645\u062a\u0637\u0648\u0631:<\/b><span style=\"font-weight: 400;\"> \u0646\u0648\u0635\u064a \u0628\u0640 <\/span><b>\u0623\u0648\u0645\u064a\u063a\u0627 \u0646\u0628\u0627\u062a\u064a<\/b><span style=\"font-weight: 400;\"> \u0645\u0633\u062a\u062e\u0644\u0635 \u0645\u0646 &#8220;\u0627\u0644\u0637\u062d\u0627\u0644\u0628&#8221; (Algal Oil). \u0627\u0644\u0637\u062d\u0627\u0644\u0628 \u0647\u064a \u0627\u0644\u0645\u0635\u062f\u0631 \u0627\u0644\u0623\u0635\u0644\u064a \u0627\u0644\u0630\u064a \u062a\u062d\u0635\u0644 \u0645\u0646\u0647 \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0648\u0645\u064a\u063a\u0627\u060c \u0644\u0630\u0627 \u0641\u0647\u064a \u062a\u0648\u0641\u0631 \u0644\u0643 DHA \u0648 EPA \u0645\u0628\u0627\u0634\u0631\u0629 \u0648\u0628\u062c\u0648\u062f\u0629 \u0627\u0645\u062a\u0635\u0627\u0635 \u0639\u0627\u0644\u064a\u0629 \u062c\u062f\u0627\u064b \u0648\u0628\u062f\u0648\u0646 &#8220;\u0637\u0639\u0645 \u0627\u0644\u0633\u0645\u0643&#8221; \u0627\u0644\u0645\u0632\u0639\u062c.<\/span><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D8%AF%D8%B1%D8%AC%D8%A9_%D8%A7%D9%85%D8%AA%D8%B5%D8%A7%D8%B5_%D8%A7%D9%84%D9%85%D9%88%D8%A7%D8%AF_%D8%A7%D9%84%D8%BA%D8%B0%D8%A7%D8%A6%D9%8A%D8%A9_%D9%85%D9%86_%D8%A7%D9%84%D9%85%D8%B5%D8%A7%D8%AF%D8%B1_%D8%A7%D9%84%D9%86%D8%A8%D8%A7%D8%AA%D9%8A%D8%A9\"><\/span><b>\u062f\u0631\u062c\u0629 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0646 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u064a\u062c\u0628 \u0623\u0646 \u064a\u062f\u0631\u0643 \u0627\u0644\u0645\u0631\u064a\u0636 \u0623\u0646 <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK557852\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">&#8220;\u0627\u0644\u062a\u0648\u0627\u0641\u0631 \u0627\u0644\u062d\u064a\u0648\u064a&#8221; (Bioavailability)<\/span><\/a><span style=\"font-weight: 400;\"> \u0644\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0641\u064a \u0627\u0644\u0646\u0628\u0627\u062a\u0627\u062a \u0623\u0642\u0644 \u0645\u0646\u0647 \u0641\u064a \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u0627\u062a. \u0641\u0645\u062b\u0644\u0627\u064b\u060c \u062a\u062d\u062a\u0648\u064a \u0627\u0644\u0633\u0628\u0627\u0646\u062e \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645\u060c \u0648\u0644\u0643\u0646 \u0648\u062c\u0648\u062f &#8220;\u0627\u0644\u0623\u0643\u0633\u0627\u0644\u0627\u062a&#8221; \u064a\u0645\u0646\u0639 \u0627\u0645\u062a\u0635\u0627\u0635 \u0645\u0639\u0638\u0645\u0647.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0644\u0630\u0627\u060c \u0641\u0625\u0646 \u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u0649 <\/span><b>\u0645\u0643\u0645\u0644\u0627\u062a \u0646\u0628\u0627\u062a\u064a\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0643\u0645\u064a\u0645<\/b><span style=\"font-weight: 400;\"> \u0645\u0635\u0646\u0639\u0629 \u0628\u062a\u0642\u0646\u064a\u0627\u062a \u062d\u062f\u064a\u062b\u0629 \u064a\u0636\u0645\u0646 \u062a\u062c\u0627\u0648\u0632 \u0647\u0630\u0647 \u0627\u0644\u0639\u0648\u0627\u0626\u0642 \u0627\u0644\u0643\u064a\u0645\u064a\u0627\u0626\u064a\u0629 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0648\u0625\u064a\u0635\u0627\u0644 \u0627\u0644\u0639\u0646\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0644\u062f\u0645\u0643 \u0645\u0628\u0627\u0634\u0631\u0629.<\/span><\/p>\n<p>\u00a0<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D9%83%D9%8A%D9%81_%D8%AA%D8%B3%D8%AA%D8%AE%D8%AF%D9%85_%D8%A7%D9%84%D9%85%D9%83%D9%85%D9%84%D8%A7%D8%AA_%D8%A7%D9%84%D9%86%D8%A8%D8%A7%D8%AA%D9%8A%D8%A9_%D8%A8%D8%B0%D9%83%D8%A7%D8%A1%D8%9F_%D9%86%D8%B5%D8%A7%D8%A6%D8%AD_%D8%B9%D9%85%D9%84%D9%8A%D8%A9\"><\/span><b>\u0643\u064a\u0641 \u062a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0628\u0630\u0643\u0627\u0621\u061f (\u0646\u0635\u0627\u0626\u062d \u0639\u0645\u0644\u064a\u0629)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u0644\u062a\u0646\u0648\u0639 \u0641\u064a \u0627\u0644\u0645\u0635\u0627\u062f\u0631:<\/b><span style=\"font-weight: 400;\"> \u0644\u0627 \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0645\u0643\u0645\u0644 \u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0646 \u0645\u0635\u062f\u0631 \u0648\u0627\u062d\u062f\u061b \u0627\u0644\u062a\u0646\u0648\u0639 \u0647\u0648 \u0633\u0631 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0643\u0627\u0641\u0629 \u0627\u0644\u0645\u0639\u0627\u062f\u0646.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u0644\u062a\u0648\u0642\u064a\u062a \u0645\u0647\u0645:<\/b><span style=\"font-weight: 400;\"> \u062a\u0646\u0627\u0648\u0644 \u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0627\u0644\u0646\u0628\u0627\u062a\u064a \u0641\u064a \u0648\u0642\u062a \u0645\u0646\u0641\u0635\u0644 \u062a\u0645\u0627\u0645\u0627\u064b \u0639\u0646 \u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u062d\u062f\u064a\u062f \u0644\u0636\u0645\u0627\u0646 \u0639\u062f\u0645 \u062d\u062f\u0648\u062b \u062a\u0639\u0627\u0631\u0636 \u0641\u064a \u0627\u0644\u0627\u0645\u062a\u0635\u0627\u0635.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u0644\u0641\u062d\u0648\u0635\u0627\u062a \u0627\u0644\u062f\u0648\u0631\u064a\u0629:<\/b><span style=\"font-weight: 400;\"> \u0627\u0644\u0645\u0631\u064a\u0636 \u0627\u0644\u0646\u0628\u0627\u062a\u064a \u064a\u062d\u062a\u0627\u062c \u0644\u0639\u0645\u0644 <\/span><b>\u062a\u062d\u0627\u0644\u064a\u0644<\/b><span style=\"font-weight: 400;\"> \u062f\u0645 \u0643\u0644 3 \u0623\u0634\u0647\u0631 \u0641\u064a \u0627\u0644\u0633\u0646\u0629 \u0627\u0644\u0623\u0648\u0644\u0649 \u0644\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0645\u062e\u0632\u0648\u0646 \u0627\u0644\u062d\u062f\u064a\u062f\u060c \u062812\u060c \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f.<\/span><\/li>\n<\/ol>\n<p>\u00a0<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D9%84%D9%85%D8%A7%D8%B0%D8%A7_%D9%8A%D8%B9%D8%AA%D8%A8%D8%B1_%D9%86%D9%87%D8%AC_%D8%A7%D9%84%D8%AF%D9%83%D8%AA%D9%88%D8%B1_%D9%85%D8%AD%D9%85%D8%AF_%D8%AA%D8%A7%D8%AC_%D8%A7%D9%84%D8%AF%D9%8A%D9%86_%D9%85%D8%AB%D8%A7%D9%84%D9%8A%D8%A7%D9%8B_%D9%84%D9%84%D9%85%D8%B1%D9%8A%D8%B6_%D8%A7%D9%84%D9%86%D8%A8%D8%A7%D8%AA%D9%8A%D8%9F\"><\/span><b>\u0644\u0645\u0627\u0630\u0627 \u064a\u0639\u062a\u0628\u0631 \u0646\u0647\u062c \u0627\u0644\u062f\u0643\u062a\u0648\u0631 \u0645\u062d\u0645\u062f \u062a\u0627\u062c \u0627\u0644\u062f\u064a\u0646 \u0645\u062b\u0627\u0644\u064a\u0627\u064b \u0644\u0644\u0645\u0631\u064a\u0636 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u061f<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u0627\u062e\u062a\u064a\u0627\u0631 \u062c\u0631\u0627\u062d \u064a\u062a\u0641\u0647\u0645 \u0646\u0645\u0637 \u062d\u064a\u0627\u062a\u0643 \u0647\u0648 \u062c\u0632\u0621 \u0645\u0646 \u0627\u0644\u0645\u0639\u0627\u064a\u064a\u0631 \u0627\u0644\u062a\u064a \u0630\u0643\u0631\u0646\u0627\u0647\u0627 \u0633\u0627\u0628\u0642\u0627\u064b \u0641\u064a (Checklist) \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u062c\u0631\u0627\u062d. \u0648\u0627\u0644\u062f\u0643\u062a\u0648\u0631 \u0645\u062d\u0645\u062f \u062a\u0627\u062c \u0627\u0644\u062f\u064a\u0646 \u064a\u0628\u0631\u0632 \u0647\u0646\u0627 \u0643\u062e\u064a\u0627\u0631 \u0646\u0645\u0648\u0630\u062c\u064a \u0644\u0644\u0623\u0633\u0628\u0627\u0628 \u0627\u0644\u062a\u0627\u0644\u064a\u0629:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u0637\u0628 \u0627\u0644\u0634\u062e\u0635\u064a:<\/b><span style=\"font-weight: 400;\"> \u0644\u0627 \u064a\u0641\u0631\u0636 \u0627\u0644\u062f\u0643\u062a\u0648\u0631 \u0645\u062d\u0645\u062f \u0646\u0638\u0627\u0645\u0627\u064b \u0648\u0627\u062d\u062f\u0627\u064b \u0639\u0644\u0649 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\u0627\u0644\u062c\u0631\u0627\u062d\u0629:\u00a0 \u00a0 1. \u0628\u0631\u0648\u062a\u064a\u0646 \u0646\u0628\u0627\u062a\u064a (Plant-based Protein) \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0643\u0645\u0627 \u0630\u0643\u0631\u0646\u0627 \u0647\u0648 \u0623\u0647\u0645 \u0639\u0646\u0635\u0631 \u0644\u0645\u0646\u0639 \u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0627\u0644\u062a\u062d\u062f\u064a: \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0646\u0628\u0627\u062a\u064a \u063a\u0627\u0644\u0628\u0627\u064b \u0645\u0627 \u064a\u0643\u0648\u0646 &#8220;\u063a\u064a\u0631 \u0645\u0643\u062a\u0645\u0644&#8221; (\u064a\u0641\u062a\u0642\u0631 \u0644\u0628\u0639\u0636 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629). \u0627\u0644\u062d\u0644 \u0641\u064a \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a: \u0646\u0648\u0635\u064a \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0628\u0631\u0648\u062a\u064a\u0646 \u0646\u0628\u0627\u062a\u064a \u0645\u0639\u0632\u0648\u0644 (Isolate) \u0645\u0646 \u0645\u0635\u0627\u062f\u0631 \u0645\u062a\u0639\u062f\u062f\u0629 \u0645\u062b\u0644 (\u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621\u060c \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a\u060c \u0648\u0627\u0644\u0635\u0648\u064a\u0627). \u062f\u0645\u062c \u0647\u0630\u0647 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u064a\u0636\u0645\u0646 \u0644\u0643 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0648\u0641\u0627\u064a\u0644 \u0643\u0627\u0645\u0644 \u0645\u0646 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u064a\u0634\u0627\u0628\u0647 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u064a. \u0627\u0644\u0627\u0645\u062a\u0635\u0627\u0635: \u062f\u0631\u062c\u0629 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0646\u0628\u0627\u062a\u064a \u0627\u0644\u0645\u0639\u0632\u0648\u0644 \u0645\u0645\u062a\u0627\u0632\u0629 \u062c\u062f\u0627\u064b \u0648\u0644\u0637\u064a\u0641\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u0639\u062f\u0629\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647 \u062e\u064a\u0627\u0631\u0627\u064b \u0631\u0627\u0626\u0639\u0627\u064b \u0644\u0645\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0627\u0646\u062a\u0641\u0627\u062e \u0628\u0633\u0628\u0628 &#8220;\u0627\u0644\u0648\u0627\u064a \u0628\u0631\u0648\u062a\u064a\u0646&#8221; \u0627\u0644\u0645\u0634\u062a\u0642 \u0645\u0646 \u0627\u0644\u062d\u0644\u064a\u0628. \u00a0 2. \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062812 (\u062812) \u064a\u0639\u062a\u0628\u0631 \u0627\u0644\u0640 \u062812 \u0647\u0648 \u0627\u0644\u062a\u062d\u062f\u064a \u0627\u0644\u0623\u0643\u0628\u0631 \u0644\u0644\u0646\u0628\u0627\u062a\u064a\u064a\u0646 \u0628\u0639\u062f \u0627\u0644\u062a\u0643\u0645\u064a\u0645. \u0627\u0644\u0645\u0634\u0643\u0644\u0629: \u0647\u0630\u0627 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u064a\u0648\u062c\u062f \u062d\u0635\u0631\u064a\u0627\u064b \u0641\u064a \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u064a\u0629. \u0648\u0628\u0639\u062f \u0627\u0644\u062a\u0643\u0645\u064a\u0645\u060c \u064a\u0642\u0644 \u0625\u0641\u0631\u0627\u0632 &#8220;\u0627\u0644\u0639\u0627\u0645\u0644 \u0627\u0644\u062f\u0627\u062e\u0644\u064a&#8221; \u0641\u064a \u0627\u0644\u0645\u0639\u062f\u0629 \u0627\u0644\u0645\u0633\u0624\u0648\u0644 \u0639\u0646 \u0627\u0645\u062a\u0635\u0627\u0635\u0647. \u0627\u0644\u062d\u0644: \u064a\u062c\u0628 \u0639\u0644\u0649 \u0627\u0644\u0645\u0631\u064a\u0636 \u0627\u0644\u0646\u0628\u0627\u062a\u064a \u062a\u0646\u0627\u0648\u0644 \u0645\u0643\u0645\u0644\u0627\u062a \u062812 \u0628\u062c\u0631\u0639\u0627\u062a \u0639\u0627\u0644\u064a\u0629 (\u063a\u0627\u0644\u0628\u0627\u064b \u0639\u0646 \u0637\u0631\u064a\u0642 \u0628\u062e\u0627\u062e \u062a\u062d\u062a \u0627\u0644\u0644\u0633\u0627\u0646 \u0623\u0648 \u062d\u0642\u0646 \u062f\u0648\u0631\u064a\u0629) \u0644\u0636\u0645\u0627\u0646 \u0648\u0635\u0648\u0644\u0647 \u0645\u0628\u0627\u0634\u0631\u0629 \u0644\u0644\u062f\u0645 \u0648\u062a\u062c\u0646\u0628 \u0636\u0639\u0641 \u0627\u0644\u0623\u0639\u0635\u0627\u0628 \u0648\u0641\u0642\u0631 \u0627\u0644\u062f\u0645. \u00a0 3. \u0627\u0644\u062d\u062f\u064a\u062f (Iron) \u0627\u0644\u062d\u062f\u064a\u062f \u0627\u0644\u0646\u0628\u0627\u062a\u064a (Non-Heme Iron) \u064a\u062e\u062a\u0644\u0641 \u0639\u0646 \u0627\u0644\u062d\u062f\u064a\u062f \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u064a. \u062f\u0631\u062c\u0629 \u0627\u0644\u0627\u0645\u062a\u0635\u0627\u0635: \u064a\u0645\u062a\u0635 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u062d\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0628\u0627\u062a\u0627\u062a \u0628\u0645\u0639\u062f\u0644 \u0623\u0642\u0644 \u0628\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u064a\u0629. \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645: \u0644\u0631\u0641\u0639 \u0643\u0641\u0627\u0621\u0629 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0640 \u062d\u062f\u064a\u062f \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u060c \u064a\u062c\u0628 \u062a\u0646\u0627\u0648\u0644\u0647 \u0645\u0639 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (C) \u0648\u062a\u062c\u0646\u0628 \u0634\u0631\u0628 \u0627\u0644\u0634\u0627\u064a \u0623\u0648 \u0627\u0644\u0642\u0647\u0648\u0629 \u062a\u0645\u0627\u0645\u0627\u064b \u0642\u0628\u0644 \u0648\u0628\u0639\u062f \u0627\u0644\u0648\u062c\u0628\u0629 \u0623\u0648 \u0627\u0644\u0645\u0643\u0645\u0644 \u0628\u0633\u0627\u0639\u062a\u064a\u0646. \u0641\u064a \u0639\u064a\u0627\u062f\u062a\u0646\u0627\u060c \u0646\u0641\u0636\u0644 \u0648\u0635\u0641 \u0645\u0643\u0645\u0644\u0627\u062a \u062d\u062f\u064a\u062f &#8220;\u0645\u062e\u0644\u0628\u064a\u0629&#8221; (Chelated) \u0644\u0623\u0646\u0647\u0627 \u0627\u0644\u0623\u0633\u0647\u0644 \u0627\u0645\u062a\u0635\u0627\u0635\u0627\u064b \u0648\u0627\u0644\u0623\u0642\u0644 \u062a\u0633\u0628\u0628\u0627\u064b \u0641\u064a \u0627\u0644\u0625\u0645\u0633\u0627\u0643. \u00a0 4. \u0623\u0648\u0645\u064a\u063a\u0627 \u0646\u0628\u0627\u062a\u064a (Vegan Omega-3) \u0623\u063a\u0644\u0628 \u0645\u0631\u0636\u0649 \u0627\u0644\u062a\u0643\u0645\u064a\u0645 \u064a\u062d\u062a\u0627\u062c\u0648\u0646 \u0644\u0644\u0623\u0648\u0645\u064a\u063a\u0627 \u0644\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u062c\u0644\u062f \u0648\u0627\u0644\u0645\u0641\u0627\u0635\u0644. \u0627\u0644\u0645\u0635\u062f\u0631 \u0627\u0644\u0646\u0628\u0627\u062a\u064a \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a: \u0628\u0630\u0648\u0631 \u0627\u0644\u0643\u062a\u0627\u0646 \u0648\u0627\u0644\u062a\u0634\u064a\u0627 \u062a\u0648\u0641\u0631 (ALA)\u060c \u0648\u0644\u0643\u0646 \u0627\u0644\u062c\u0633\u0645 \u0636\u0639\u064a\u0641 \u062c\u062f\u0627\u064b \u0641\u064a \u062a\u062d\u0648\u064a\u0644\u0647 \u0625\u0644\u0649 \u0627\u0644\u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u0641\u0639\u0627\u0644\u0629 (DHA \u0648 EPA). \u0627\u0644\u0628\u062f\u064a\u0644 \u0627\u0644\u0645\u062a\u0637\u0648\u0631: \u0646\u0648\u0635\u064a \u0628\u0640 \u0623\u0648\u0645\u064a\u063a\u0627 \u0646\u0628\u0627\u062a\u064a \u0645\u0633\u062a\u062e\u0644\u0635 \u0645\u0646 &#8220;\u0627\u0644\u0637\u062d\u0627\u0644\u0628&#8221; (Algal Oil). \u0627\u0644\u0637\u062d\u0627\u0644\u0628 \u0647\u064a \u0627\u0644\u0645\u0635\u062f\u0631 \u0627\u0644\u0623\u0635\u0644\u064a 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