{"id":3702,"date":"2025-09-18T11:00:40","date_gmt":"2025-09-18T07:30:40","guid":{"rendered":"https:\/\/www.irangan.com\/mag\/?p=3702"},"modified":"2025-10-27T14:27:43","modified_gmt":"2025-10-27T10:57:43","slug":"when-to-use-multivitamins","status":"publish","type":"post","link":"https:\/\/www.irangan.com\/mag\/when-to-use-multivitamins\/","title":{"rendered":"\u0645\u0635\u0631\u0641 \u0645\u0648\u0644\u062a\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u0631\u0627\u06cc \u0686\u0647 \u06a9\u0633\u0627\u0646\u06cc \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a\u061f"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u062a\u0635\u0648\u0631 \u06a9\u0646\u06cc\u062f \u062f\u0631 \u0631\u0627\u0647\u0631\u0648\u06cc \u062f\u0627\u0631\u0648\u062e\u0627\u0646\u0647 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647\u200c\u0627\u06cc\u062f \u0648 \u0628\u0627 \u0642\u0641\u0633\u0647\u200c\u0647\u0627\u06cc \u0628\u06cc\u200c\u067e\u0627\u06cc\u0627\u0646 \u0648 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href=\"https:\/\/www.irangan.com\/mag\/when-to-use-multivitamins\/#%D9%85%D9%88%D9%84%D8%AA%DB%8C_%D9%88%DB%8C%D8%AA%D8%A7%D9%85%DB%8C%D9%86_%DA%A9%D9%88%D8%AF%DA%A9%D8%A7%D9%86%D8%9B_%D8%A2%DB%8C%D8%A7_%D9%88%D8%A7%D9%82%D8%B9%D8%A7%D9%8B_%D8%B6%D8%B1%D9%88%D8%B1%DB%8C_%D8%A7%D8%B3%D8%AA%D8%9F\" >\u0645\u0648\u0644\u062a\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u06a9\u0648\u062f\u06a9\u0627\u0646\u061b \u0622\u06cc\u0627 \u0648\u0627\u0642\u0639\u0627\u064b \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a\u061f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.irangan.com\/mag\/when-to-use-multivitamins\/#%D8%A8%D8%B2%D8%B1%DA%AF%D8%B3%D8%A7%D9%84%D8%A7%D9%86_%D8%B3%D8%A7%D9%84%D9%85%D8%9B_%DB%8C%DA%A9_%D8%A8%DB%8C%D9%85%D9%87_%D8%AA%D8%BA%D8%B0%DB%8C%D9%87%E2%80%8C%D8%A7%DB%8C_%DB%8C%D8%A7_%D9%87%D8%B2%DB%8C%D9%86%D9%87%E2%80%8C%DB%8C_%D8%A7%D8%B6%D8%A7%D9%81%DB%8C%D8%9F\" 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href=\"https:\/\/www.irangan.com\/mag\/when-to-use-multivitamins\/#%D9%81%D8%B1%D8%A7%D8%AA%D8%B1_%D8%A7%D8%B2_%D9%BE%D8%B1%D9%88%D8%AA%D8%A6%DB%8C%D9%86%D8%9B_%D9%86%D9%82%D8%B4_%D9%88%DB%8C%D8%AA%D8%A7%D9%85%DB%8C%D9%86%E2%80%8C%D9%87%D8%A7_%D8%AF%D8%B1_%D8%B9%D8%B6%D9%84%D9%87%E2%80%8C%D8%B3%D8%A7%D8%B2%DB%8C_%D9%88_%D8%B1%DB%8C%DA%A9%D8%A7%D9%88%D8%B1%DB%8C\" >\u0641\u0631\u0627\u062a\u0631 \u0627\u0632 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u061b \u0646\u0642\u0634 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646\u200c\u0647\u0627 \u062f\u0631 \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u0648 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/www.irangan.com\/mag\/when-to-use-multivitamins\/#%D8%AE%D8%B7%D8%B1%D8%A7%D8%AA_%D9%88_%D9%86%DA%A9%D8%A7%D8%AA_%D9%87%D9%88%D8%B4%D9%85%D9%86%D8%AF%D8%A7%D9%86%D9%87_%D9%85%D8%B5%D8%B1%D9%81\" 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\u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u062e\u0648\u0631\u0646\u062f\u061f<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u067e\u0627\u0633\u062e \u0628\u0647 \u0627\u06cc\u0646 \u0633\u0648\u0627\u0644 \u0646\u06cc\u0627\u0632\u0645\u0646\u062f \u06cc\u06a9 \u0646\u06af\u0627\u0647 \u062f\u0642\u06cc\u0642 \u0648 \u0639\u0644\u0645\u06cc \u0627\u0633\u062a. \u0642\u0628\u0644 \u0627\u0632 \u0627\u06cc\u0646\u06a9\u0647 \u0628\u0647 \u0633\u0631\u0627\u063a \u06af\u0631\u0648\u0647\u200c\u0647\u0627\u06cc \u062e\u0627\u0635 \u0628\u0631\u0648\u06cc\u0645\u060c \u0628\u0627\u06cc\u062f \u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 \u0627\u0635\u0644 \u0631\u0627 \u062f\u0631 \u0646\u0638\u0631 \u0628\u06af\u06cc\u0631\u06cc\u0645 \u06a9\u0647 \u067e\u0627\u06cc\u0647 \u0648 \u0627\u0633\u0627\u0633 \u0647\u0631 \u062a\u0635\u0645\u06cc\u0645 \u062f\u0631\u0633\u062a\u06cc \u062f\u0631 \u0645\u0648\u0631\u062f \u0633\u0644\u0627\u0645\u062a\u06cc \u0627\u0633\u062a.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%A7%D8%B5%D9%84_%D8%A7%D9%88%D9%84%D8%9B_%D8%A7%D9%88%D9%84%D9%88%DB%8C%D8%AA_%D8%A8%D8%A7_%D8%B1%DA%98%DB%8C%D9%85_%D8%BA%D8%B0%D8%A7%DB%8C%DB%8C_%D9%85%D9%86%D8%A7%D8%B3%D8%A8_%D8%A7%D8%B3%D8%AA\"><\/span><b>\u0627\u0635\u0644 \u0627\u0648\u0644\u061b \u0627\u0648\u0644\u0648\u06cc\u062a \u0628\u0627 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0642\u0628\u0644 \u0627\u0632 \u0647\u0631 \u0686\u06cc\u0632\u060c \u0628\u0627\u06cc\u062f \u06cc\u06a9 \u062d\u0642\u06cc\u0642\u062a \u0627\u0633\u0627\u0633\u06cc \u0631\u0627 \u0628\u067e\u0630\u06cc\u0631\u06cc\u0645: \u0647\u06cc\u0686 \u0642\u0631\u0635\u06cc \u0646\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062c\u0627\u06cc\u06af\u0632\u06cc\u0646 \u06cc\u06a9 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\u0645\u0648\u0644\u062a\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0631\u0627 \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u0628\u0647\u0627\u0646\u0647\u200c\u0627\u06cc \u0628\u0631\u0627\u06cc \u062a\u0648\u062c\u06cc\u0647 <a href=\"https:\/\/www.irangan.com\/mag\/best-diet-plans\/\">\u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0645\u0646\u0627\u0633\u0628<\/a> \u0648 \u0646\u0627\u0645\u062a\u0639\u0627\u062f\u0644 \u062e\u0648\u062f \u0645\u06cc\u200c\u0628\u06cc\u0646\u0646\u062f\u060c \u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u0627\u06cc\u0646 \u0645\u06a9\u0645\u0644\u200c\u0647\u0627 \u0647\u0631\u06af\u0632 \u0646\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u062c\u0627\u06cc\u06af\u0632\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0645\u0646\u0638\u0645 \u0648 \u062a\u063a\u0630\u06cc\u0647 \u0633\u0627\u0644\u0645 \u0634\u0648\u0646\u062f. \u062f\u0631 \u0648\u0627\u0642\u0639\u060c \u0628\u0631\u0627\u06cc \u06cc\u06a9 \u0641\u0631\u062f \u0633\u0627\u0644\u0645 \u0628\u0627 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u062e\u0648\u0628\u060c \u0645\u0648\u0644\u062a\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646\u200c\u0647\u0627 \u0627\u063a\u0644\u0628 \u0686\u06cc\u0632\u06cc \u0628\u06cc\u0634 \u0627\u0632 \u06cc\u06a9 \u00ab\u062a\u06a9\u06cc\u0647\u200c\u06af\u0627\u0647 \u06af\u0631\u0627\u0646\u200c\u0642\u06cc\u0645\u062a\u00bb \u0646\u06cc\u0633\u062a\u0646\u062f.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-3707\" src=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/never-too-late-to-change-1.jpeg\" alt=\"\u0686\u0647 \u06a9\u0633\u0627\u0646\u06cc \u0628\u0647 \u0645\u0648\u0644\u062a\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u0646\u062f\u061f\" width=\"1600\" height=\"900\" srcset=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/never-too-late-to-change-1.jpeg 1600w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/never-too-late-to-change-1-300x169.jpeg 300w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/never-too-late-to-change-1-1024x576.jpeg 1024w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/never-too-late-to-change-1-768x432.jpeg 768w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/never-too-late-to-change-1-1536x864.jpeg 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"%DA%AF%D8%B1%D9%88%D9%87%E2%80%8C%D9%87%D8%A7%DB%8C_%D8%AE%D8%A7%D8%B5_%D8%AF%D8%B1_%DA%A9%D8%A7%D9%86%D9%88%D9%86_%D8%AA%D9%88%D8%AC%D9%87%D8%9B_%DA%86%D9%87_%DA%A9%D8%B3%D8%A7%D9%86%DB%8C_%D8%A8%D8%A7%DB%8C%D8%AF_%D9%82%D8%B1%D8%B5_%D9%85%D9%88%D9%84%D8%AA%DB%8C_%D9%88%DB%8C%D8%AA%D8%A7%D9%85%DB%8C%D9%86_%D8%A8%D8%AE%D9%88%D8%B1%D9%86%D8%AF%D8%9F\"><\/span><b>\u06af\u0631\u0648\u0647\u200c\u0647\u0627\u06cc \u062e\u0627\u0635 \u062f\u0631 \u06a9\u0627\u0646\u0648\u0646 \u062a\u0648\u062c\u0647\u061b \u0686\u0647 \u06a9\u0633\u0627\u0646\u06cc \u0628\u0627\u06cc\u062f \u0642\u0631\u0635 \u0645\u0648\u0644\u062a\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u062e\u0648\u0631\u0646\u062f\u061f<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0628\u0627 \u0648\u062c\u0648\u062f \u0627\u06cc\u0646\u06a9\u0647 \u0627\u06a9\u062b\u0631 \u0627\u0641\u0631\u0627\u062f \u0633\u0627\u0644\u0645 \u0646\u06cc\u0627\u0632\u06cc 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\u06a9\u0627\u0647\u0634 \u062f\u0631\u06cc\u0627\u0641\u062a \u0645\u0648\u0627\u062f \u0645\u063a\u0630\u06cc \u0627\u0632 \u0637\u0631\u06cc\u0642 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc\u060c \u0648 \u06cc\u0627 \u0628\u0647 \u062f\u0644\u06cc\u0644 \u0627\u062e\u062a\u0644\u0627\u0644 \u062f\u0631 \u062c\u0630\u0628 \u0628\u0647 \u0648\u062c\u0648\u062f \u0645\u06cc\u200c\u0622\u06cc\u062f.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"%D8%B2%D9%86%D8%A7%D9%86_%D8%AF%D8%B1_%D8%B3%D9%86%DB%8C%D9%86_%D8%A8%D8%A7%D8%B1%D9%88%D8%B1%DB%8C%D8%8C_%D8%A8%D8%A7%D8%B1%D8%AF%D8%A7%D8%B1_%D9%88_%D8%B4%DB%8C%D8%B1%D8%AF%D9%87\"><\/span><b>\u0632\u0646\u0627\u0646 \u062f\u0631 \u0633\u0646\u06cc\u0646 \u0628\u0627\u0631\u0648\u0631\u06cc\u060c \u0628\u0627\u0631\u062f\u0627\u0631 \u0648 \u0634\u06cc\u0631\u062f\u0647<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">\u0628\u062f\u0646 \u0632\u0646\u0627\u0646 \u062f\u0631 \u0627\u06cc\u0646 \u062f\u0648\u0631\u0627\u0646 \u0646\u06cc\u0627\u0632\u0647\u0627\u06cc \u062a\u063a\u0630\u06cc\u0647\u200c\u0627\u06cc \u0641\u0648\u0642\u200c\u0627\u0644\u0639\u0627\u062f\u0647\u200c\u0627\u06cc \u062f\u0627\u0631\u062f. \u0627\u0633\u06cc\u062f \u0641\u0648\u0644\u06cc\u06a9 (\u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B9) \u0646\u0642\u0634\u06cc \u062d\u06cc\u0627\u062a\u06cc \u062f\u0631 \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0646\u0642\u0627\u06cc\u0635 \u062c\u062f\u06cc \u0644\u0648\u0644\u0647 \u0639\u0635\u0628\u06cc \u062f\u0631 \u062c\u0646\u06cc\u0646\u060c \u0645\u0627\u0646\u0646\u062f \u0627\u0633\u067e\u06cc\u0646\u0627 \u0628\u06cc\u0641\u06cc\u062f\u0627\u060c \u0627\u06cc\u0641\u0627 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u0632 \u0622\u0646\u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0627\u06cc\u0646 \u0646\u0642\u0627\u06cc\u0635 \u062f\u0631 \u0647\u0641\u062a\u0647\u200c\u0647\u0627\u06cc \u0627\u0648\u0644 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc\u060c \u06cc\u0639\u0646\u06cc \u0632\u0645\u0627\u0646\u06cc \u06a9\u0647 \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0632\u0646\u0627\u0646 \u0647\u0646\u0648\u0632 \u0627\u0632 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc \u062e\u0648\u062f \u0628\u06cc\u200c\u0627\u0637\u0644\u0627\u0639 \u0647\u0633\u062a\u0646\u062f\u060c \u0631\u062e \u0645\u06cc\u200c\u062f\u0647\u062f\u060c \u0628\u0647 \u062a\u0645\u0627\u0645 \u0632\u0646\u0627\u0646 \u062f\u0631 \u0633\u0646\u06cc\u0646 \u0628\u0627\u0631\u0648\u0631\u06cc \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f \u0631\u0648\u0632\u0627\u0646\u0647 \u062d\u062f\u0627\u0642\u0644 \u06f4\u06f0\u06f0 \u0645\u06cc\u06a9\u0631\u0648\u06af\u0631\u0645 \u0627\u0633\u06cc\u062f \u0641\u0648\u0644\u06cc\u06a9 \u0645\u0635\u0631\u0641 \u06a9\u0646\u0646\u062f. \u0647\u0645\u0686\u0646\u06cc\u0646\u060c \u0646\u06cc\u0627\u0632 \u0628\u0647 \u0622\u0647\u0646 \u062f\u0631 \u062f\u0648\u0631\u0627\u0646 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc \u0628\u0631\u0627\u06cc \u062d\u0645\u0627\u06cc\u062a \u0627\u0632 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645 \u062e\u0648\u0646 \u0645\u0627\u062f\u0631 \u0648 \u062a\u0627\u0645\u06cc\u0646 \u0627\u06a9\u0633\u06cc\u0698\u0646 \u0628\u0631\u0627\u06cc \u062c\u0646\u06cc\u0646 \u0628\u0647 \u0634\u062f\u062a \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc\u200c\u06cc\u0627\u0628\u062f \u0648 \u0645\u0635\u0631\u0641 \u0645\u06a9\u0645\u0644 \u0622\u0647\u0646 \u0628\u0631\u0627\u06cc <a href=\"https:\/\/www.irangan.com\/mag\/what-to-eat-for-iron-deficiency-anemia\/\">\u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u06a9\u0645\u200c\u062e\u0648\u0646\u06cc<\/a> \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"%D8%B3%D8%A7%D9%84%D9%85%D9%86%D8%AF%D8%A7%D9%86\"><\/span><b>\u0633\u0627\u0644\u0645\u0646\u062f\u0627\u0646<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">\u0628\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0633\u0646\u060c \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc \u0628\u062f\u0646 \u0628\u0631\u0627\u06cc \u062c\u0630\u0628 \u0628\u0631\u062e\u06cc \u0645\u0648\u0627\u062f \u0645\u063a\u0630\u06cc\u060c \u0628\u0647 \u0648\u06cc\u0698\u0647 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12\u060c \u0627\u0632 \u063a\u0630\u0627 \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u06cc\u0627\u0628\u062f. \u0628\u0647 \u0647\u0645\u06cc\u0646 \u062f\u0644\u06cc\u0644\u060c \u0622\u06a9\u0627\u062f\u0645\u06cc \u0645\u0644\u06cc \u067e\u0632\u0634\u06a9\u06cc \u0622\u0645\u0631\u06cc\u06a9\u0627 \u0628\u0647 \u0627\u0641\u0631\u0627\u062f \u0628\u0627\u0644\u0627\u06cc \u06f5\u06f0 \u0633\u0627\u0644 \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u06a9\u0646\u062f \u06a9\u0647 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12 \u0645\u0648\u0631\u062f 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srcset=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/Food-supplements-for-the-elderly.jpg 1600w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/Food-supplements-for-the-elderly-300x200.jpg 300w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/Food-supplements-for-the-elderly-1024x683.jpg 1024w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/Food-supplements-for-the-elderly-768x512.jpg 768w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/Food-supplements-for-the-elderly-1536x1024.jpg 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<h4><span class=\"ez-toc-section\" id=\"%DA%AF%DB%8C%D8%A7%D9%87%D8%AE%D9%88%D8%A7%D8%B1%D8%A7%D9%86_%D9%88_%D9%88%DA%AF%D8%A7%D9%86%E2%80%8C%D9%87%D8%A7\"><\/span><b>\u06af\u06cc\u0627\u0647\u062e\u0648\u0627\u0631\u0627\u0646 \u0648 \u0648\u06af\u0627\u0646\u200c\u0647\u0627<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">\u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u0631\u0698\u06cc\u0645\u200c\u0647\u0627\u06cc \u063a\u0630\u0627\u06cc\u06cc \u06af\u06cc\u0627\u0647\u06cc \u0631\u0627 \u062f\u0646\u0628\u0627\u0644 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f\u060c \u0628\u0647 \u062f\u0644\u06cc\u0644 \u062d\u0630\u0641 \u06cc\u0627 \u0645\u062d\u062f\u0648\u062f \u06a9\u0631\u062f\u0646 \u0645\u062d\u0635\u0648\u0644\u0627\u062a \u062d\u06cc\u0648\u0627\u0646\u06cc\u060c \u062f\u0631 \u0645\u0639\u0631\u0636 \u062e\u0637\u0631 \u06a9\u0645\u0628\u0648\u062f \u0628\u0631\u062e\u06cc \u0645\u0648\u0627\u062f \u0645\u063a\u0630\u06cc \u06a9\u0644\u06cc\u062f\u06cc \u0647\u0633\u062a\u0646\u062f. \u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 \u0622\u0646\u200c\u0647\u0627 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12 \u0627\u0633\u062a \u06a9\u0647 \u062a\u0642\u0631\u06cc\u0628\u0627\u064b \u0628\u0647 \u0637\u0648\u0631 \u0627\u0646\u062d\u0635\u0627\u0631\u06cc \u062f\u0631 \u0645\u0646\u0627\u0628\u0639 \u062d\u06cc\u0648\u0627\u0646\u06cc \u06cc\u0627\u0641\u062a \u0645\u06cc\u200c\u0634\u0648\u062f. \u0639\u0644\u0627\u0648\u0647 \u0628\u0631 \u0627\u06cc\u0646\u060c \u0622\u0647\u0646\u060c \u06a9\u0644\u0633\u06cc\u0645\u060c \u0648 \u06af\u0627\u0647\u06cc <a href=\"https:\/\/www.irangan.com\/mag\/vitamin-d\/\">\u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 D<\/a> \u0648 <a href=\"https:\/\/www.irangan.com\/mag\/zinc-benefits\/\">\u0631\u0648\u06cc<\/a> \u0646\u06cc\u0632 \u0627\u0632 \u062c\u0645\u0644\u0647 \u0645\u0648\u0627\u062f\u06cc \u0647\u0633\u062a\u0646\u062f \u06a9\u0647 \u06af\u06cc\u0627\u0647\u062e\u0648\u0627\u0631\u0627\u0646 \u0628\u0627\u06cc\u062f \u0628\u0647 \u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0627\u0641\u06cc \u0622\u0646\u200c\u0647\u0627 \u062a\u0648\u062c\u0647 \u0648\u06cc\u0698\u0647\u200c\u0627\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f \u0648 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a 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id=\"%D9%85%D9%88%D9%84%D8%AA%DB%8C_%D9%88%DB%8C%D8%AA%D8%A7%D9%85%DB%8C%D9%86_%DA%A9%D9%88%D8%AF%DA%A9%D8%A7%D9%86%D8%9B_%D8%A2%DB%8C%D8%A7_%D9%88%D8%A7%D9%82%D8%B9%D8%A7%D9%8B_%D8%B6%D8%B1%D9%88%D8%B1%DB%8C_%D8%A7%D8%B3%D8%AA%D8%9F\"><\/span><b>\u0645\u0648\u0644\u062a\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u06a9\u0648\u062f\u06a9\u0627\u0646\u061b \u0622\u06cc\u0627 \u0648\u0627\u0642\u0639\u0627\u064b \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a\u061f<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0627\u06a9\u062b\u0631 \u06a9\u0648\u062f\u06a9\u0627\u0646 \u0633\u0627\u0644\u0645\u06cc \u06a9\u0647 \u06cc\u06a9 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0645\u062a\u0646\u0648\u0639 \u0648 \u0645\u062a\u0639\u0627\u062f\u0644 \u062f\u0627\u0631\u0646\u062f\u060c \u0628\u0647 \u0647\u06cc\u0686 \u0648\u062c\u0647 \u0628\u0647 \u0645\u0648\u0644\u062a\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 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\u0633\u0627\u0644\u0645\u061b \u06cc\u06a9 \u0628\u06cc\u0645\u0647 \u062a\u063a\u0630\u06cc\u0647\u200c\u0627\u06cc \u06cc\u0627 \u0647\u0632\u06cc\u0646\u0647\u200c\u06cc \u0627\u0636\u0627\u0641\u06cc\u061f<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0628\u0631\u0627\u06cc \u062c\u0645\u0639\u06cc\u062a \u0639\u0645\u0648\u0645\u06cc \u0628\u0632\u0631\u06af\u0633\u0627\u0644\u0627\u0646 \u0633\u0627\u0644\u0645\u060c \u0634\u0648\u0627\u0647\u062f \u0639\u0644\u0645\u06cc \u062a\u0635\u0648\u06cc\u0631 \u0645\u062a\u0641\u0627\u0648\u062a\u06cc \u0631\u0627 \u062a\u0631\u0633\u06cc\u0645 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0645\u0635\u0631\u0641 \u0631\u0648\u0632\u0627\u0646\u0647 \u0645\u0648\u0644\u062a\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u062f\u0631 \u0627\u0641\u0631\u0627\u062f \u0633\u0627\u0644\u0645\u060c \u0647\u06cc\u0686 \u0627\u0631\u062a\u0628\u0627\u0637\u06cc \u0628\u0627 \u06a9\u0627\u0647\u0634 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src=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/unnamed-1-1.jpg\" alt=\"\u0631\u0698\u06cc\u0645\u200c\u0647\u0627\u06cc \u063a\u0630\u0627\u06cc\u06cc\" width=\"1600\" height=\"900\" srcset=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/unnamed-1-1.jpg 1600w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/unnamed-1-1-300x169.jpg 300w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/unnamed-1-1-1024x576.jpg 1024w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/unnamed-1-1-768x432.jpg 768w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/unnamed-1-1-1536x864.jpg 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D9%86%D9%82%D8%B4_%D9%88%D8%A7%D9%82%D8%B9%DB%8C_%D9%85%DA%A9%D9%85%D9%84%E2%80%8C%D9%87%D8%A7_%D8%AF%D8%B1_%D9%85%D8%B3%DB%8C%D8%B1_%DA%A9%D9%86%D8%AA%D8%B1%D9%84_%D9%88%D8%B2%D9%86\"><\/span><b>\u0646\u0642\u0634 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\u0628\u06cc\u200c\u0627\u0634\u062a\u0647\u0627\u06cc\u06cc \u0634\u062f\u06cc\u062f \u062f\u0631 \u062a\u0644\u0627\u0634 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u0647\u0633\u062a\u0646\u062f\u060c \u0628\u0647\u062a\u0631\u06cc\u0646 \u0645\u0648\u0644\u062a\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u0622\u0646 \u0645\u06a9\u0645\u0644\u06cc \u0627\u0633\u062a \u06a9\u0647 \u06a9\u0645\u0628\u0648\u062f\u0647\u0627\u06cc \u0646\u0627\u0634\u06cc \u0627\u0632 \u062f\u0631\u06cc\u0627\u0641\u062a \u0646\u0627\u06a9\u0627\u0641\u06cc \u063a\u0630\u0627 \u0631\u0627 \u062c\u0628\u0631\u0627\u0646 \u06a9\u0631\u062f\u0647 \u0648 \u0628\u0647 \u0628\u0647\u0628\u0648\u062f \u0639\u0645\u0644\u06a9\u0631\u062f \u06a9\u0644\u06cc \u0628\u062f\u0646 \u06a9\u0645\u06a9 \u06a9\u0646\u062f. \u062f\u0631 \u0647\u0631 \u062f\u0648 \u062d\u0627\u0644\u062a\u060c \u0645\u0648\u0644\u062a\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0627\u0628\u0632\u0627\u0631\u06cc \u0628\u0631\u0627\u06cc \u067e\u0634\u062a\u06cc\u0628\u0627\u0646\u06cc \u0627\u0632 \u0633\u0644\u0627\u0645\u062a \u062f\u0631 <\/span><i><span style=\"font-weight: 400;\">\u062d\u06cc\u0646<\/span><\/i><span style=\"font-weight: 400;\"> \u0641\u0631\u0622\u06cc\u0646\u062f \u062a\u063a\u06cc\u06cc\u0631 \u0648\u0632\u0646 \u0627\u0633\u062a\u060c \u0646\u0647 \u0639\u0627\u0645\u0644 \u0627\u06cc\u062c\u0627\u062f\u06a9\u0646\u0646\u062f\u0647 \u0622\u0646.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D9%85%D9%88%D9%84%D8%AA%DB%8C_%D9%88%DB%8C%D8%AA%D8%A7%D9%85%DB%8C%D9%86_%D8%A8%D8%B1%D8%A7%DB%8C_%D8%B2%D9%86%D8%A7%D9%86\"><\/span><b>\u0645\u0648\u0644\u062a\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u0631\u0627\u06cc \u0632\u0646\u0627\u0646<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u0646\u06cc\u0627\u0632\u0647\u0627\u06cc \u062a\u063a\u0630\u06cc\u0647\u200c\u0627\u06cc \u0632\u0646\u0627\u0646 \u0628\u0647 \u062f\u0644\u06cc\u0644 \u062a\u063a\u06cc\u06cc\u0631\u0627\u062a \u0647\u0648\u0631\u0645\u0648\u0646\u06cc \u0648 \u0641\u06cc\u0632\u06cc\u0648\u0644\u0648\u0698\u06cc\u06a9\u06cc \u062f\u0631 \u0637\u0648\u0644 \u0632\u0646\u062f\u06af\u06cc\u060c \u0645\u0646\u062d\u0635\u0631 \u0628\u0647 \u0641\u0631\u062f \u0648 \u0645\u062a\u063a\u06cc\u0631 \u0627\u0633\u062a.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D9%86%DB%8C%D8%A7%D8%B2%D9%87%D8%A7%DB%8C_%D9%85%D9%86%D8%AD%D8%B5%D8%B1%D8%A8%D9%87%E2%80%8C%D9%81%D8%B1%D8%AF_%D8%B2%D9%86%D8%A7%D9%86_%D8%AF%D8%B1_%D9%85%D8%B1%D8%A7%D8%AD%D9%84_%D9%85%D8%AE%D8%AA%D9%84%D9%81_%D8%B2%D9%86%D8%AF%DA%AF%DB%8C\"><\/span><b>\u0646\u06cc\u0627\u0632\u0647\u0627\u06cc \u0645\u0646\u062d\u0635\u0631\u0628\u0647\u200c\u0641\u0631\u062f \u0632\u0646\u0627\u0646 \u062f\u0631 \u0645\u0631\u0627\u062d\u0644 \u0645\u062e\u062a\u0644\u0641 \u0632\u0646\u062f\u06af\u06cc<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0627\u0632 \u062f\u0648\u0631\u0627\u0646 \u0628\u0644\u0648\u063a \u062a\u0627 <a href=\"https:\/\/www.irangan.com\/mag\/what-is-menopause\/\">\u0634\u0631\u0648\u0639 \u06cc\u0627\u0626\u0633\u06af\u06cc<\/a> \u0648 \u067e\u0633 \u0627\u0632 \u0622\u0646\u060c \u0628\u062f\u0646 \u0632\u0646\u0627\u0646 \u0646\u06cc\u0627\u0632\u0647\u0627\u06cc \u0645\u062a\u0641\u0627\u0648\u062a\u06cc \u062f\u0627\u0631\u062f. \u0622\u0647\u0646 \u0628\u0631\u0627\u06cc \u062c\u0628\u0631\u0627\u0646 \u062e\u0648\u0646 \u0627\u0632 \u062f\u0633\u062a \u0631\u0641\u062a\u0647 \u062f\u0631 \u062f\u0648\u0631\u0627\u0646 \u0642\u0627\u0639\u062f\u06af\u06cc \u0645\u0627\u0647\u0627\u0646\u0647 \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a. \u0627\u0633\u06cc\u062f \u0641\u0648\u0644\u06cc\u06a9 \u062f\u0631 \u062a\u0645\u0627\u0645 \u0633\u0646\u06cc\u0646 \u0628\u0627\u0631\u0648\u0631\u06cc \u0628\u0631\u0627\u06cc \u0622\u0645\u0627\u062f\u06af\u06cc \u062c\u0647\u062a \u06cc\u06a9 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc \u0633\u0627\u0644\u0645 \u0627\u0647\u0645\u06cc\u062a \u062f\u0627\u0631\u062f. \u067e\u0633 \u0627\u0632 \u06cc\u0627\u0626\u0633\u06af\u06cc \u0646\u06cc\u0632 \u0628\u0627 \u06a9\u0627\u0647\u0634 \u0633\u0637\u062d \u0627\u0633\u062a\u0631\u0648\u0698\u0646\u060c \u062e\u0637\u0631 \u067e\u0648\u06a9\u06cc \u0627\u0633\u062a\u062e\u0648\u0627\u0646 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc\u200c\u06cc\u0627\u0628\u062f \u0648 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u06a9\u0644\u0633\u06cc\u0645 \u0648 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 D \u0628\u0631\u0627\u06cc \u062d\u0641\u0638 \u0633\u0644\u0627\u0645\u062a \u0627\u0633\u062a\u062e\u0648\u0627\u0646\u200c\u0647\u0627 \u062d\u06cc\u0627\u062a\u06cc \u0645\u06cc\u200c\u0634\u0648\u062f.<\/span><\/p>\n<table style=\"width: 99.8292%;\">\n<tbody>\n<tr>\n<td style=\"width: 13.587%;\"><b>\u0645\u0627\u062f\u0647 \u0645\u063a\u0630\u06cc<\/b><\/td>\n<td style=\"width: 26.087%;\"><b>\u062f\u0648\u0631\u0627\u0646 \u0628\u0627\u0631\u0648\u0631\u06cc (\u063a\u06cc\u0631\u0628\u0627\u0631\u062f\u0627\u0631)<\/b><\/td>\n<td style=\"width: 26.087%;\"><b>\u062f\u0648\u0631\u0627\u0646 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc<\/b><\/td>\n<td style=\"width: 90.5086%;\"><b>\u067e\u0633 \u0627\u0632 \u06cc\u0627\u0626\u0633\u06af\u06cc (\u0628\u0627\u0644\u0627\u06cc \u06f5\u06f1 \u0633\u0627\u0644)<\/b><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 13.587%;\"><b>\u0622\u0647\u0646<\/b><\/td>\n<td style=\"width: 26.087%;\"><span style=\"font-weight: 400;\">\u06f1\u06f8 \u0645\u06cc\u0644\u06cc\u200c\u06af\u0631\u0645<\/span><\/td>\n<td style=\"width: 26.087%;\"><span style=\"font-weight: 400;\">\u06f2\u06f7 \u0645\u06cc\u0644\u06cc\u200c\u06af\u0631\u0645<\/span><\/td>\n<td style=\"width: 90.5086%;\"><span style=\"font-weight: 400;\">\u06f8 \u0645\u06cc\u0644\u06cc\u200c\u06af\u0631\u0645<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 13.587%;\"><b>\u06a9\u0644\u0633\u06cc\u0645<\/b><\/td>\n<td style=\"width: 26.087%;\"><span style=\"font-weight: 400;\">\u06f1\u06f0\u06f0\u06f0 \u0645\u06cc\u0644\u06cc\u200c\u06af\u0631\u0645<\/span><\/td>\n<td style=\"width: 26.087%;\"><span style=\"font-weight: 400;\">\u06f1\u06f0\u06f0\u06f0 \u0645\u06cc\u0644\u06cc\u200c\u06af\u0631\u0645<\/span><\/td>\n<td style=\"width: 90.5086%;\"><span style=\"font-weight: 400;\">\u06f1\u06f2\u06f0\u06f0 \u0645\u06cc\u0644\u06cc\u200c\u06af\u0631\u0645<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 13.587%;\"><b>\u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 D<\/b><\/td>\n<td style=\"width: 26.087%;\"><span style=\"font-weight: 400;\">\u06f6\u06f0\u06f0 \u0648\u0627\u062d\u062f \u0628\u06cc\u0646\u200c\u0627\u0644\u0645\u0644\u0644\u06cc (IU)<\/span><\/td>\n<td style=\"width: 26.087%;\"><span style=\"font-weight: 400;\">\u06f6\u06f0\u06f0 \u0648\u0627\u062d\u062f \u0628\u06cc\u0646\u200c\u0627\u0644\u0645\u0644\u0644\u06cc (IU)<\/span><\/td>\n<td style=\"width: 90.5086%;\"><span style=\"font-weight: 400;\">\u06f6\u06f0\u06f0-\u06f8\u06f0\u06f0 \u0648\u0627\u062d\u062f \u0628\u06cc\u0646\u200c\u0627\u0644\u0645\u0644\u0644\u06cc (IU)<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 13.587%;\"><b>\u0627\u0633\u06cc\u062f \u0641\u0648\u0644\u06cc\u06a9<\/b><\/td>\n<td style=\"width: 26.087%;\"><span style=\"font-weight: 400;\">\u06f4\u06f0\u06f0 \u0645\u06cc\u06a9\u0631\u0648\u06af\u0631\u0645<\/span><\/td>\n<td style=\"width: 26.087%;\"><span style=\"font-weight: 400;\">\u06f6\u06f0\u06f0 \u0645\u06cc\u06a9\u0631\u0648\u06af\u0631\u0645<\/span><\/td>\n<td style=\"width: 90.5086%;\"><span style=\"font-weight: 400;\">\u06f4\u06f0\u06f0 \u0645\u06cc\u06a9\u0631\u0648\u06af\u0631\u0645<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3><span class=\"ez-toc-section\" id=\"%D8%A8%D9%87%D8%AA%D8%B1%DB%8C%D9%86_%D9%82%D8%B1%D8%B5_%D9%85%D9%88%D9%84%D8%AA%DB%8C_%D9%88%DB%8C%D8%AA%D8%A7%D9%85%DB%8C%D9%86_%D8%A8%D8%B1%D8%A7%DB%8C_%D8%B2%D9%86%D8%A7%D9%86_%DA%86%D9%87_%DA%86%DB%8C%D8%B2%D9%87%D8%A7%DB%8C%DB%8C_%D8%A8%D8%A7%DB%8C%D8%AF_%D8%AF%D8%B1_%D8%A2%D9%86_%D8%A8%D8%A7%D8%B4%D8%AF%D8%9F\"><\/span><b>\u0628\u0647\u062a\u0631\u06cc\u0646 \u0642\u0631\u0635 \u0645\u0648\u0644\u062a\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u0631\u0627\u06cc \u0632\u0646\u0627\u0646: \u0686\u0647 \u0686\u06cc\u0632\u0647\u0627\u06cc\u06cc \u0628\u0627\u06cc\u062f \u062f\u0631 \u0622\u0646 \u0628\u0627\u0634\u062f\u061f<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0628\u0627 \u062a\u0648\u062c\u0647 \u0628\u0647 \u0627\u06cc\u0646 \u0646\u06cc\u0627\u0632\u0647\u0627\u06cc \u0645\u062a\u063a\u06cc\u0631\u060c \u0628\u0647\u062a\u0631\u06cc\u0646 \u0642\u0631\u0635 \u0645\u0648\u0644\u062a\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u0631\u0627\u06cc \u0632\u0646\u0627\u0646 \u0622\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0645\u062a\u0646\u0627\u0633\u0628 \u0628\u0627 \u0645\u0631\u062d\u0644\u0647 \u0632\u0646\u062f\u06af\u06cc \u0622\u0646\u200c\u0647\u0627 \u0641\u0631\u0645\u0648\u0644\u0647 \u0634\u062f\u0647 \u0628\u0627\u0634\u062f. \u0645\u0648\u0644\u062a\u06cc\u200c \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646\u200c\u0647\u0627\u06cc \u0645\u062e\u0635\u0648\u0635 \u0632\u0646\u0627\u0646 \u062c\u0648\u0627\u0646 \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u062d\u0627\u0648\u06cc \u0645\u0642\u0627\u062f\u06cc\u0631 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0622\u0647\u0646 \u0648 \u0627\u0633\u06cc\u062f \u0641\u0648\u0644\u06cc\u06a9 \u0647\u0633\u062a\u0646\u062f\u060c \u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u0645\u062d\u0635\u0648\u0644\u0627\u062a \u0637\u0631\u0627\u062d\u06cc \u0634\u062f\u0647 \u0628\u0631\u0627\u06cc \u0632\u0646\u0627\u0646 \u06cc\u0627\u0626\u0633\u0647\u060c \u06a9\u0644\u0633\u06cc\u0645\u060c \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 D \u0648 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12 \u0628\u06cc\u0634\u062a\u0631\u06cc \u062f\u0627\u0631\u0646\u062f \u062a\u0627 \u0627\u0632 \u0633\u0644\u0627\u0645\u062a \u0627\u0633\u062a\u062e\u0648\u0627\u0646\u200c\u0647\u0627 \u0648 \u0639\u0645\u0644\u06a9\u0631\u062f \u0639\u0635\u0628\u06cc \u062d\u0645\u0627\u06cc\u062a \u06a9\u0646\u0646\u062f.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D9%88%DB%8C%D8%AA%D8%A7%D9%85%DB%8C%D9%86_%D8%A8%D8%B1%D8%A7%DB%8C_%D8%B1%D9%81%D8%B9_%D8%AE%D8%B3%D8%AA%DA%AF%DB%8C\"><\/span><b>\u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u0631\u0627\u06cc \u0631\u0641\u0639 \u062e\u0633\u062a\u06af\u06cc<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u0627\u062d\u0633\u0627\u0633 \u062e\u0633\u062a\u06af\u06cc \u0645\u062f\u0627\u0648\u0645 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062f\u0644\u0627\u06cc\u0644 \u0645\u062e\u062a\u0644\u0641\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f\u060c \u0627\u0645\u0627 \u06cc\u06a9\u06cc \u0627\u0632 \u0639\u0644\u0644 \u0634\u0627\u06cc\u0639 \u0648 \u0642\u0627\u0628\u0644 \u0628\u0631\u0631\u0633\u06cc\u060c \u06a9\u0645\u0628\u0648\u062f \u0628\u0631\u062e\u06cc \u0645\u0648\u0627\u062f \u0645\u063a\u0630\u06cc \u06a9\u0644\u06cc\u062f\u06cc \u0627\u0633\u062a.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D9%88%D9%82%D8%AA%DB%8C_%D8%A8%D8%A7%D8%AA%D8%B1%DB%8C_%D8%A8%D8%AF%D9%86%E2%80%8C%D8%AA%D8%A7%D9%86_%D8%AE%D8%A7%D9%84%DB%8C_%D9%85%DB%8C%E2%80%8C%D8%B4%D9%88%D8%AF%D8%9B_%D8%B1%DB%8C%D8%B4%D9%87%E2%80%8C%DB%8C%D8%A7%D8%A8%DB%8C_%D8%AE%D8%B3%D8%AA%DA%AF%DB%8C\"><\/span><b>\u0648\u0642\u062a\u06cc 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href=\"https:\/\/www.irangan.com\/mag\/vitamin-deficiency-causes-fatigue\/\">\u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u0631\u0627\u06cc \u0631\u0641\u0639 \u062e\u0633\u062a\u06af\u06cc<\/a> \u0647\u0633\u062a\u06cc\u062f\u060c \u0628\u0627\u06cc\u062f \u0628\u062f\u0627\u0646\u06cc\u062f \u06a9\u0647 \u0628\u0631\u062e\u06cc \u0645\u0648\u0627\u062f \u0645\u063a\u0630\u06cc \u0646\u0642\u0634 \u0645\u0633\u062a\u0642\u06cc\u0645\u200c\u062a\u0631\u06cc \u062f\u0631 \u0627\u06cc\u0646 \u0632\u0645\u06cc\u0646\u0647 \u062f\u0627\u0631\u0646\u062f.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-3710 size-full\" src=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/yawning-woman-1920x1080-1.jpg\" alt=\"\u0627\u062d\u0633\u0627\u0633 \u062e\u0633\u062a\u06af\u06cc\" width=\"1600\" height=\"900\" srcset=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/yawning-woman-1920x1080-1.jpg 1600w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/yawning-woman-1920x1080-1-300x169.jpg 300w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/yawning-woman-1920x1080-1-1024x576.jpg 1024w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/yawning-woman-1920x1080-1-768x432.jpg 768w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/yawning-woman-1920x1080-1-1536x864.jpg 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<h4><span class=\"ez-toc-section\" id=\"%D9%88%DB%8C%D8%AA%D8%A7%D9%85%DB%8C%D9%86%E2%80%8C%D9%87%D8%A7%DB%8C_%DA%AF%D8%B1%D9%88%D9%87_B%D8%9B_%D9%85%D9%88%D8%AA%D9%88%D8%B1%D8%AE%D8%A7%D9%86%D9%87_%D9%85%D8%AA%D8%A7%D8%A8%D9%88%D9%84%DB%8C%D8%B3%D9%85_%D8%A8%D8%AF%D9%86\"><\/span><b>\u0648\u06cc\u062a\u0627\u0645\u06cc\u0646\u200c\u0647\u0627\u06cc \u06af\u0631\u0648\u0647 B\u061b \u0645\u0648\u062a\u0648\u0631\u062e\u0627\u0646\u0647 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0628\u062f\u0646<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">\u0648\u06cc\u062a\u0627\u0645\u06cc\u0646\u200c\u0647\u0627\u06cc \u06af\u0631\u0648\u0647 B (\u0628\u0647\u200c\u0648\u06cc\u0698\u0647 B1\u060c B2\u060c B6 \u0648 B12) \u0645\u0633\u062a\u0642\u06cc\u0645\u0627\u064b \u0627\u0646\u0631\u0698\u06cc \u062a\u0648\u0644\u06cc\u062f \u0646\u0645\u06cc\u200c\u06a9\u0646\u0646\u062f\u060c \u0628\u0644\u06a9\u0647 \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u00ab\u06a9\u0648\u0622\u0646\u0632\u06cc\u0645\u00bb \u06cc\u0627 \u062c\u0631\u0642\u0647\u200c\u0627\u06cc \u0639\u0645\u0644 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u06a9\u0647 \u0641\u0631\u0622\u06cc\u0646\u062f \u062a\u0628\u062f\u06cc\u0644 \u063a\u0630\u0627 (\u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\u060c \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0648 \u0686\u0631\u0628\u06cc) \u0628\u0647 \u0627\u0646\u0631\u0698\u06cc 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id=\"%D8%A2%D9%87%D9%86%D8%9B_%D8%AD%D9%85%D9%84%E2%80%8C%DA%A9%D9%86%D9%86%D8%AF%D9%87_%D8%A7%DA%A9%D8%B3%DB%8C%DA%98%D9%86_%D9%88_%D8%B9%D8%A7%D9%85%D9%84_%D8%AD%DB%8C%D8%A7%D8%AA%DB%8C_%D8%A7%D9%86%D8%B1%DA%98%DB%8C\"><\/span><b>\u0622\u0647\u0646\u061b \u062d\u0645\u0644\u200c\u06a9\u0646\u0646\u062f\u0647 \u0627\u06a9\u0633\u06cc\u0698\u0646 \u0648 \u0639\u0627\u0645\u0644 \u062d\u06cc\u0627\u062a\u06cc \u0627\u0646\u0631\u0698\u06cc<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">\u0622\u0647\u0646 \u0628\u0631\u0627\u06cc \u0633\u0627\u062e\u062a \u0647\u0645\u0648\u06af\u0644\u0648\u0628\u06cc\u0646\u060c \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u06cc \u062f\u0631 \u06af\u0644\u0628\u0648\u0644\u200c\u0647\u0627\u06cc \u0642\u0631\u0645\u0632 \u06a9\u0647 \u0648\u0638\u06cc\u0641\u0647 \u062d\u0645\u0644 \u0627\u06a9\u0633\u06cc\u0698\u0646 \u0627\u0632 \u0631\u06cc\u0647\u200c\u0647\u0627 \u0628\u0647 \u062a\u0645\u0627\u0645 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\u062e\u0633\u062a\u06af\u06cc\u060c \u0628\u0647 \u0648\u06cc\u0698\u0647 \u062f\u0631 \u0632\u0646\u0627\u0646\u060c \u0627\u0633\u062a. \u0628\u0647\u062a\u0631\u06cc\u0646 \u0645\u0648\u0644\u062a\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u0631\u0627\u06cc \u0631\u0641\u0639 \u062e\u0633\u062a\u06af\u06cc\u060c \u0645\u06a9\u0645\u0644\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0627\u06cc\u0646 \u06a9\u0645\u0628\u0648\u062f\u0647\u0627\u06cc \u062e\u0627\u0635 \u0631\u0627 \u0647\u062f\u0641 \u0642\u0631\u0627\u0631 \u062f\u0647\u062f.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D9%85%D9%88%D9%84%D8%AA%DB%8C_%D9%88%DB%8C%D8%AA%D8%A7%D9%85%DB%8C%D9%86_%D8%A8%D8%B1%D8%A7%DB%8C_%D8%AA%D9%82%D9%88%DB%8C%D8%AA_%D8%A7%D8%B9%D8%B5%D8%A7%D8%A8\"><\/span><b>\u0645\u0648\u0644\u062a\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0627\u0639\u0635\u0627\u0628<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u0633\u06cc\u0633\u062a\u0645 \u0639\u0635\u0628\u06cc \u0645\u0627 \u0634\u0628\u06a9\u0647\u200c\u0627\u06cc \u067e\u06cc\u0686\u06cc\u062f\u0647 \u0648 \u062d\u06cc\u0627\u062a\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u0631\u0627\u06cc \u0639\u0645\u0644\u06a9\u0631\u062f \u0635\u062d\u06cc\u062d \u0628\u0647 \u0645\u0648\u0627\u062f \u0645\u063a\u0630\u06cc \u062e\u0627\u0635\u06cc \u0648\u0627\u0628\u0633\u062a\u0647 \u0627\u0633\u062a. \u0645\u0648\u0644\u062a\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u062a\u0642\u0648\u06cc\u062a \u0627\u0639\u0635\u0627\u0628 \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u0628\u0631 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646\u200c\u0647\u0627\u06cc \u06af\u0631\u0648\u0647 B \u062a\u0645\u0631\u06a9\u0632 \u062f\u0627\u0631\u062f.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%B3%D9%87%E2%80%8C%DA%AF%D8%A7%D9%86%D9%87_%D8%B7%D9%84%D8%A7%DB%8C%DB%8C_%D8%A8%D8%B1%D8%A7%DB%8C_%D8%A7%D8%B9%D8%B5%D8%A7%D8%A8%D8%9B_B1%D8%8C_B6_%D9%88_B12\"><\/span><b>\u0633\u0647\u200c\u06af\u0627\u0646\u0647 \u0637\u0644\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0627\u0639\u0635\u0627\u0628\u061b B1\u060c B6 \u0648 B12<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0627\u06cc\u0646 \u0633\u0647 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u06a9\u0647 \u0628\u0647 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646\u200c\u0647\u0627\u06cc \u00ab\u0646\u0648\u0631\u0648\u062a\u0631\u0648\u067e\u06cc\u06a9\u00bb \u0645\u0639\u0631\u0648\u0641 \u0647\u0633\u062a\u0646\u062f\u060c \u0628\u0647 \u0635\u0648\u0631\u062a \u0647\u0645\u0627\u0647\u0646\u06af \u0648 \u0647\u0645\u200c\u0627\u0641\u0632\u0627 \u0628\u0631\u0627\u06cc \u062d\u0641\u0638 \u0633\u0644\u0627\u0645\u062a \u0627\u0639\u0635\u0627\u0628 \u06a9\u0627\u0631 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>\u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B1 (\u062a\u06cc\u0627\u0645\u06cc\u0646):<\/b><span style=\"font-weight: 400;\"> \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u00ab\u0627\u0646\u0631\u0698\u06cc\u200c\u0631\u0633\u0627\u0646 \u0639\u0635\u0628\u00bb \u0634\u0646\u0627\u062e\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0633\u0644\u0648\u0644\u200c\u0647\u0627\u06cc \u0639\u0635\u0628\u06cc \u0628\u0631\u0627\u06cc \u0639\u0645\u0644\u06a9\u0631\u062f \u062e\u0648\u062f \u0628\u0647 \u0627\u0646\u0631\u0698\u06cc \u0632\u06cc\u0627\u062f\u06cc \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u0646\u062f \u0648 \u062a\u06cc\u0627\u0645\u06cc\u0646 \u062f\u0631 \u0641\u0631\u0622\u06cc\u0646\u062f \u062a\u0628\u062f\u06cc\u0644 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0628\u0647 \u0627\u06cc\u0646 \u0627\u0646\u0631\u0698\u06cc \u062d\u06cc\u0627\u062a\u06cc\u060c \u0646\u0642\u0634 \u06a9\u0644\u06cc\u062f\u06cc \u062f\u0627\u0631\u062f.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B6 (\u067e\u06cc\u0631\u06cc\u062f\u0648\u06a9\u0633\u06cc\u0646):<\/b><span style=\"font-weight: 400;\"> \u00ab\u0641\u0631\u0633\u062a\u0646\u062f\u0647 \u0633\u06cc\u06af\u0646\u0627\u0644 \u0639\u0635\u0628\u06cc\u00bb \u0627\u0633\u062a. \u0627\u06cc\u0646 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u0631\u0627\u06cc \u0633\u0627\u062e\u062a \u0627\u0646\u062a\u0642\u0627\u0644\u200c\u062f\u0647\u0646\u062f\u0647\u200c\u0647\u0627\u06cc \u0639\u0635\u0628\u06cc (\u0646\u0648\u0631\u0648\u062a\u0631\u0627\u0646\u0633\u0645\u06cc\u062a\u0631\u0647\u0627) \u0645\u0627\u0646\u0646\u062f \u0633\u0631\u0648\u062a\u0648\u0646\u06cc\u0646 \u0648 \u0646\u0648\u0631\u0627\u067e\u06cc\u200c\u0646\u0641\u0631\u06cc\u0646 \u06a9\u0647 \u067e\u06cc\u0627\u0645\u200c\u0647\u0627 \u0631\u0627 \u0628\u06cc\u0646 \u0645\u063a\u0632 \u0648 \u0633\u0627\u06cc\u0631 \u0646\u0642\u0627\u0637 \u0628\u062f\u0646 \u0645\u0646\u062a\u0642\u0644 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f\u060c \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12 (\u06a9\u0648\u0628\u0627\u0644\u0627\u0645\u06cc\u0646):<\/b><span style=\"font-weight: 400;\"> \u00ab\u0628\u0627\u0632\u0633\u0627\u0632\u0646\u062f\u0647 \u0639\u0635\u0628\u00bb \u0646\u0627\u0645\u06cc\u062f\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0646\u0642\u0634 \u062d\u06cc\u0627\u062a\u06cc \u0622\u0646 \u062f\u0631 \u0633\u0627\u062e\u062a \u063a\u0644\u0627\u0641 \u0645\u06cc\u0644\u06cc\u0646 \u0627\u0633\u062a\u061b \u06cc\u06a9 \u0644\u0627\u06cc\u0647 \u0645\u062d\u0627\u0641\u0638 \u0686\u0631\u0628\u06cc \u06a9\u0647 \u0631\u0634\u062a\u0647\u200c\u0647\u0627\u06cc \u0639\u0635\u0628\u06cc \u0631\u0627 \u0645\u06cc\u200c\u067e\u0648\u0634\u0627\u0646\u062f \u0648 \u0628\u0647 \u0627\u0646\u062a\u0642\u0627\u0644 \u0633\u0631\u06cc\u0639 \u0648 \u06a9\u0627\u0631\u0622\u0645\u062f \u0633\u06cc\u06af\u0646\u0627\u0644\u200c\u0647\u0627\u06cc \u0639\u0635\u0628\u06cc \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"%D9%85%D9%88%D9%84%D8%AA%DB%8C_%D9%88%DB%8C%D8%AA%D8%A7%D9%85%DB%8C%D9%86_%D8%AF%D8%B1_%D8%AF%D9%88%D8%B1%D8%A7%D9%86_%D8%A8%D8%A7%D8%B1%D8%AF%D8%A7%D8%B1%DB%8C\"><\/span><b>\u0645\u0648\u0644\u062a\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u062f\u0631 \u062f\u0648\u0631\u0627\u0646 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u062f\u0648\u0631\u0627\u0646 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc \u0632\u0645\u0627\u0646\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u0645\u0648\u0627\u062f \u0645\u063a\u0630\u06cc \u0628\u0647 \u0627\u0648\u062c \u062e\u0648\u062f \u0645\u06cc\u200c\u0631\u0633\u062f. \u0628\u0647 \u0647\u0645\u06cc\u0646 \u062f\u0644\u06cc\u0644\u060c \u0645\u062a\u062e\u0635\u0635\u0627\u0646 \u0632\u0646\u0627\u0646 \u0648 \u0632\u0627\u06cc\u0645\u0627\u0646 \u0645\u0635\u0631\u0641 \u0631\u0648\u0632\u0627\u0646\u0647 \u06cc\u06a9 \u0645\u0648\u0644\u062a\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc \u0631\u0627 \u0628\u0647 \u062a\u0645\u0627\u0645 \u0632\u0646\u0627\u0646 \u0628\u0627\u0631\u062f\u0627\u0631 \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-3711\" src=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/cq5dam.web_.1440.810-1.jpeg\" alt=\"\u0645\u0635\u0631\u0641 \u0645\u0648\u0644\u062a\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u062f\u0631 \u062f\u0648\u0631\u0627\u0646 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc\" width=\"1600\" height=\"900\" srcset=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/cq5dam.web_.1440.810-1.jpeg 1600w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/cq5dam.web_.1440.810-1-300x169.jpeg 300w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/cq5dam.web_.1440.810-1-1024x576.jpeg 1024w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/cq5dam.web_.1440.810-1-768x432.jpeg 768w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/cq5dam.web_.1440.810-1-1536x864.jpeg 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%A7%D8%AC%D8%B2%D8%A7%DB%8C_%DA%A9%D9%84%DB%8C%D8%AF%DB%8C_%DB%8C%DA%A9_%D9%85%D9%88%D9%84%D8%AA%DB%8C_%D9%88%DB%8C%D8%AA%D8%A7%D9%85%DB%8C%D9%86_%D8%A8%D8%A7%D8%B1%D8%AF%D8%A7%D8%B1%DB%8C\"><\/span><b>\u0627\u062c\u0632\u0627\u06cc \u06a9\u0644\u06cc\u062f\u06cc \u06cc\u06a9 \u0645\u0648\u0644\u062a\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u06cc\u06a9 \u0645\u0648\u0644\u062a\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u067e\u0631\u06cc\u0646\u0627\u062a\u0627\u0644 \u062e\u0648\u0628 \u0628\u0627\u06cc\u062f \u062d\u0627\u0648\u06cc \u0645\u0642\u0627\u062f\u06cc\u0631 \u06a9\u0627\u0641\u06cc \u0627\u0632 \u0645\u0648\u0627\u062f \u0645\u063a\u0630\u06cc \u0632\u06cc\u0631 \u0628\u0627\u0634\u062f:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>\u0627\u0633\u06cc\u062f \u0641\u0648\u0644\u06cc\u06a9:<\/b><span style=\"font-weight: 400;\"> \u062d\u062f\u0627\u0642\u0644 \u06f6\u06f0\u06f0 \u0645\u06cc\u06a9\u0631\u0648\u06af\u0631\u0645 \u0628\u0631\u0627\u06cc \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0646\u0642\u0627\u06cc\u0635 \u0644\u0648\u0644\u0647 \u0639\u0635\u0628\u06cc.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0622\u0647\u0646:<\/b><span style=\"font-weight: 400;\"> \u06f2\u06f7 \u0645\u06cc\u0644\u06cc\u200c\u06af\u0631\u0645 \u0628\u0631\u0627\u06cc \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u06a9\u0645\u200c\u062e\u0648\u0646\u06cc \u0645\u0627\u062f\u0631 \u0648 \u062c\u0646\u06cc\u0646 \u0648 \u062d\u0645\u0627\u06cc\u062a \u0627\u0632 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645 \u062e\u0648\u0646.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u06a9\u0644\u0633\u06cc\u0645 \u0648 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 D:<\/b><span style=\"font-weight: 400;\"> \u0628\u0647 \u062a\u0631\u062a\u06cc\u0628 \u06f1\u06f0\u06f0\u06f0 \u0645\u06cc\u0644\u06cc\u200c\u06af\u0631\u0645 \u0648 \u06f6\u06f0\u06f0 \u0648\u0627\u062d\u062f \u0628\u06cc\u0646\u200c\u0627\u0644\u0645\u0644\u0644\u06cc \u0628\u0631\u0627\u06cc \u0633\u0627\u062e\u062a \u0627\u0633\u062a\u062e\u0648\u0627\u0646\u200c\u0647\u0627 \u0648 \u062f\u0646\u062f\u0627\u0646\u200c\u0647\u0627\u06cc \u0642\u0648\u06cc \u062f\u0631 \u06a9\u0648\u062f\u06a9.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u06a9\u0648\u0644\u06cc\u0646:<\/b><span style=\"font-weight: 400;\"> \u06f4\u06f5\u06f0 \u0645\u06cc\u0644\u06cc\u200c\u06af\u0631\u0645 \u0628\u0631\u0627\u06cc \u062d\u0645\u0627\u06cc\u062a \u0627\u0632 \u0631\u0634\u062f \u0645\u063a\u0632 \u062c\u0646\u06cc\u0646.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"%D9%85%D9%88%D9%84%D8%AA%DB%8C_%D9%88%DB%8C%D8%AA%D8%A7%D9%85%DB%8C%D9%86_%D8%A8%D8%B1%D8%A7%DB%8C_%D8%A8%D8%AF%D9%86%D8%B3%D8%A7%D8%B2%DB%8C\"><\/span><b>\u0645\u0648\u0644\u062a\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u0631\u0627\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u0648 \u0628\u062f\u0646\u0633\u0627\u0632\u0627\u0646 \u0628\u0647 \u062f\u0644\u06cc\u0644 \u0641\u0639\u0627\u0644\u06cc\u062a \u0628\u062f\u0646\u06cc \u0634\u062f\u06cc\u062f\u060c \u0646\u06cc\u0627\u0632\u0647\u0627\u06cc \u062a\u063a\u0630\u06cc\u0647\u200c\u0627\u06cc \u0645\u062a\u0641\u0627\u0648\u062a\u06cc \u062f\u0627\u0631\u0646\u062f\u060c \u0627\u0645\u0627 \u0622\u06cc\u0627 \u0627\u06cc\u0646 \u0628\u0647 \u0645\u0639\u0646\u0627\u06cc \u0646\u06cc\u0627\u0632 \u0642\u0637\u0639\u06cc \u0628\u0647 \u0645\u06a9\u0645\u0644 \u0627\u0633\u062a\u061f<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D9%88%D8%B1%D8%B2%D8%B4%DA%A9%D8%A7%D8%B1%D8%A7%D9%86_%D9%88_%D9%86%DB%8C%D8%A7%D8%B2%D9%87%D8%A7%DB%8C_%D8%AA%D8%BA%D8%B0%DB%8C%D9%87%E2%80%8C%D8%A7%DB%8C%D8%9B_%D8%A2%DB%8C%D8%A7_%D9%85%DA%A9%D9%85%D9%84%E2%80%8C%D9%87%D8%A7_%D8%B6%D8%B1%D9%88%D8%B1%DB%8C_%D9%87%D8%B3%D8%AA%D9%86%D8%AF%D8%9F\"><\/span><b>\u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u0648 \u0646\u06cc\u0627\u0632\u0647\u0627\u06cc \u062a\u063a\u0630\u06cc\u0647\u200c\u0627\u06cc\u061b \u0622\u06cc\u0627 \u0645\u06a9\u0645\u0644\u200c\u0647\u0627 \u0636\u0631\u0648\u0631\u06cc \u0647\u0633\u062a\u0646\u062f\u061f<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0627\u06a9\u062b\u0631 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u062a\u0645\u0627\u0645 \u0646\u06cc\u0627\u0632\u0647\u0627\u06cc \u062a\u063a\u0630\u06cc\u0647\u200c\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0627\u0632 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\u0645\u0648\u0627\u062f \u0645\u0636\u0631 \u0648 \u067e\u0646\u0647\u0627\u0646 \u0628\u0627\u0634\u0646\u062f.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D9%81%D8%B1%D8%A7%D8%AA%D8%B1_%D8%A7%D8%B2_%D9%BE%D8%B1%D9%88%D8%AA%D8%A6%DB%8C%D9%86%D8%9B_%D9%86%D9%82%D8%B4_%D9%88%DB%8C%D8%AA%D8%A7%D9%85%DB%8C%D9%86%E2%80%8C%D9%87%D8%A7_%D8%AF%D8%B1_%D8%B9%D8%B6%D9%84%D9%87%E2%80%8C%D8%B3%D8%A7%D8%B2%DB%8C_%D9%88_%D8%B1%DB%8C%DA%A9%D8%A7%D9%88%D8%B1%DB%8C\"><\/span><b>\u0641\u0631\u0627\u062a\u0631 \u0627\u0632 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u061b \u0646\u0642\u0634 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646\u200c\u0647\u0627 \u062f\u0631 \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u0648 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0628\u0627 \u0627\u06cc\u0646 \u062d\u0627\u0644\u060c \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646\u200c\u0647\u0627 \u0646\u0642\u0634 \u062d\u0645\u0627\u06cc\u062a\u06cc \u0645\u0647\u0645\u06cc \u062f\u0631 \u0648\u0631\u0632\u0634 \u062f\u0627\u0631\u0646\u062f. \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646\u200c\u0647\u0627\u06cc \u06af\u0631\u0648\u0647 B \u0628\u0631\u0627\u06cc \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0627\u0646\u0631\u0698\u06cc \u062f\u0631 \u0637\u0648\u0644 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0634\u062f\u06cc\u062f \u0636\u0631\u0648\u0631\u06cc \u0647\u0633\u062a\u0646\u062f. <a href=\"https:\/\/www.irangan.com\/mag\/antioxidants-explained\/\">\u0622\u0646\u062a\u06cc\u200c\u0627\u06a9\u0633\u06cc\u062f\u0627\u0646\u200c\u0647\u0627<\/a> \u0645\u0627\u0646\u0646\u062f \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 C \u0648 E \u0646\u06cc\u0632 \u0628\u0647 \u06a9\u0627\u0647\u0634 \u0627\u0633\u062a\u0631\u0633 \u0627\u06a9\u0633\u06cc\u062f\u0627\u062a\u06cc\u0648 \u0648 \u0627\u0644\u062a\u0647\u0627\u0628 \u0646\u0627\u0634\u06cc \u0627\u0632 \u0648\u0631\u0632\u0634 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f. \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646\u060c \u06cc\u06a9 \u0645\u0648\u0644\u062a\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u06cc\u06a9 \u0634\u0628\u06a9\u0647 \u0627\u06cc\u0645\u0646\u06cc \u0628\u0631\u0627\u06cc \u067e\u0631 \u06a9\u0631\u062f\u0646 \u0634\u06a9\u0627\u0641\u200c\u0647\u0627\u06cc \u062a\u063a\u0630\u06cc\u0647\u200c\u0627\u06cc \u0627\u062d\u062a\u0645\u0627\u0644\u06cc \u062f\u0631 \u06cc\u06a9 \u0631\u0698\u06cc\u0645 \u0648\u0631\u0632\u0634\u06cc \u0633\u062e\u062a \u0639\u0645\u0644 \u06a9\u0646\u062f\u060c \u0627\u0645\u0627 \u0646\u0628\u0627\u06cc\u062f \u0622\u0646 \u0631\u0627 \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u06cc\u06a9 \u0639\u0627\u0645\u0644 \u0627\u0635\u0644\u06cc \u0628\u0631\u0627\u06cc \u0631\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u06cc\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0639\u0645\u0644\u06a9\u0631\u062f \u062f\u0631 \u0646\u0638\u0631 \u06af\u0631\u0641\u062a.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-3712\" src=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/supplements-for-strength-training-scaled-1.jpeg\" alt=\"\u062a\u0627\u062b\u06cc\u0631 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc\" width=\"1600\" height=\"900\" srcset=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/supplements-for-strength-training-scaled-1.jpeg 1600w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/supplements-for-strength-training-scaled-1-300x169.jpeg 300w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/supplements-for-strength-training-scaled-1-1024x576.jpeg 1024w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/supplements-for-strength-training-scaled-1-768x432.jpeg 768w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/supplements-for-strength-training-scaled-1-1536x864.jpeg 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%AE%D8%B7%D8%B1%D8%A7%D8%AA_%D9%88_%D9%86%DA%A9%D8%A7%D8%AA_%D9%87%D9%88%D8%B4%D9%85%D9%86%D8%AF%D8%A7%D9%86%D9%87_%D9%85%D8%B5%D8%B1%D9%81\"><\/span><b>\u062e\u0637\u0631\u0627\u062a \u0648 \u0646\u06a9\u0627\u062a \u0647\u0648\u0634\u0645\u0646\u062f\u0627\u0646\u0647 \u0645\u0635\u0631\u0641<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0627\u06cc\u0646 \u062a\u0635\u0648\u0631 \u06a9\u0647 \u00ab\u0647\u0631\u0686\u0647 \u0628\u06cc\u0634\u062a\u0631\u060c \u0628\u0647\u062a\u0631\u00bb \u062f\u0631 \u0645\u0648\u0631\u062f \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646\u200c\u0647\u0627 \u06a9\u0627\u0645\u0644\u0627\u064b \u0627\u0634\u062a\u0628\u0627\u0647 \u0648 \u062e\u0637\u0631\u0646\u0627\u06a9 \u0627\u0633\u062a. \u0645\u0635\u0631\u0641 \u0628\u06cc\u0634 \u0627\u0632 \u062d\u062f \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646\u200c\u0647\u0627\u06cc \u0645\u062d\u0644\u0648\u0644 \u062f\u0631 \u0686\u0631\u0628\u06cc (A, D, E, K) \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0645\u0646\u062c\u0631 \u0628\u0647 \u0645\u0633\u0645\u0648\u0645\u06cc\u062a \u0634\u0648\u062f\u060c \u0632\u06cc\u0631\u0627 \u0627\u06cc\u0646 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646\u200c\u0647\u0627 \u062f\u0631 \u0628\u062f\u0646 \u0630\u062e\u06cc\u0631\u0647 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f.<\/span> <span style=\"font-weight: 400;\">\u00a0\u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u0645\u062b\u0627\u0644\u060c \u062f\u0648\u0632\u0647\u0627\u06cc \u0628\u0627\u0644\u0627\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 A 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\u06a9\u0633\u0627\u0646\u06cc \u06a9\u0647 \u0633\u0627\u0628\u0642\u0647 \u0633\u06cc\u06af\u0627\u0631 \u06a9\u0634\u06cc\u062f\u0646 \u062f\u0627\u0631\u0646\u062f\u060c \u0647\u0634\u062f\u0627\u0631 \u062f\u0627\u062f\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f \u06a9\u0647 \u0627\u0632 \u0645\u0635\u0631\u0641 \u062f\u0648\u0632\u0647\u0627\u06cc \u0628\u0627\u0644\u0627\u06cc \u0628\u062a\u0627\u06a9\u0627\u0631\u0648\u062a\u0646 \u0648 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 A \u062e\u0648\u062f\u062f\u0627\u0631\u06cc \u06a9\u0646\u0646\u062f\u060c \u0632\u06cc\u0631\u0627 \u0628\u0631\u062e\u06cc \u0645\u0637\u0627\u0644\u0639\u0627\u062a \u0627\u06cc\u0646 \u0645\u0648\u0627\u062f \u0631\u0627 \u0628\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062e\u0637\u0631 \u0633\u0631\u0637\u0627\u0646 \u0631\u06cc\u0647 \u062f\u0631 \u0627\u06cc\u0646 \u06af\u0631\u0648\u0647 \u0645\u0631\u062a\u0628\u0637 \u062f\u0627\u0646\u0633\u062a\u0647\u200c\u0627\u0646\u062f.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"%DA%86%DA%AF%D9%88%D9%86%D9%87_%D9%88_%DA%86%D9%87_%D9%88%D9%82%D8%AA_%D9%85%D8%B5%D8%B1%D9%81_%DA%A9%D9%86%DB%8C%D9%85%D8%9F\"><\/span><b>\u0686\u06af\u0648\u0646\u0647 \u0648 \u0686\u0647 \u0648\u0642\u062a \u0645\u0635\u0631\u0641 \u06a9\u0646\u06cc\u0645\u061f<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">\u0628\u0631\u0627\u06cc \u0628\u0647 \u062d\u062f\u0627\u06a9\u062b\u0631 \u0631\u0633\u0627\u0646\u062f\u0646 \u062c\u0630\u0628 \u0648 \u06a9\u0627\u0647\u0634 \u0639\u0648\u0627\u0631\u0636 \u062c\u0627\u0646\u0628\u06cc\u060c \u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u0645\u0648\u0644\u062a\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u062e\u0648\u062f \u0631\u0627 \u0647\u0645\u0631\u0627\u0647 \u0628\u0627 \u06cc\u06a9 \u0648\u0639\u062f\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0645\u0635\u0631\u0641 \u06a9\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u06a9\u0627\u0631 \u0628\u0647 \u0648\u06cc\u0698\u0647 \u0628\u0631\u0627\u06cc \u062c\u0630\u0628 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646\u200c\u0647\u0627\u06cc \u0645\u062d\u0644\u0648\u0644 \u062f\u0631 \u0686\u0631\u0628\u06cc \u06a9\u0647 \u0628\u0647 \u0645\u0642\u062f\u0627\u0631\u06cc \u0686\u0631\u0628\u06cc \u062f\u0631 \u063a\u0630\u0627 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u0646\u062f\u060c \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a. \u0645\u0635\u0631\u0641 \u0645\u0648\u0644\u062a\u06cc\u200c \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u0627 \u0645\u0639\u062f\u0647 \u062e\u0627\u0644\u06cc \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u062f\u0631 \u0628\u0631\u062e\u06cc \u0627\u0641\u0631\u0627\u062f \u0628\u0627\u0639\u062b <a href=\"https:\/\/www.irangan.com\/mag\/home-remedies-nausea\/\">\u062d\u0627\u0644\u062a \u062a\u0647\u0648\u0639<\/a> \u06cc\u0627 \u0646\u0627\u0631\u0627\u062d\u062a\u06cc \u06af\u0648\u0627\u0631\u0634\u06cc \u0634\u0648\u062f.<\/span><\/p>\n<p>\u0645\u0646\u0627\u0628\u0639: <span style=\"font-weight: 400;\"><a href=\"https:\/\/health.clevelandclinic.org\/multivitamins-are-they-worth-it\" target=\"_blank\" rel=\"noopener\">Cleveland Clinic<\/a> &#8211; <a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/multivitamin\/\" target=\"_blank\" rel=\"noopener\">The Nutrition Source<\/a> &#8211; <a href=\"https:\/\/www.mayoclinichealthsystem.org\/hometown-health\/speaking-of-health\/why-take-vitamin-and-mineral-supplements\" target=\"_blank\" rel=\"noopener\">Mayo Clinic<\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u062a\u0635\u0648\u0631 \u06a9\u0646\u06cc\u062f \u062f\u0631 \u0631\u0627\u0647\u0631\u0648\u06cc \u062f\u0627\u0631\u0648\u062e\u0627\u0646\u0647 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647\u200c\u0627\u06cc\u062f \u0648 \u0628\u0627 \u0642\u0641\u0633\u0647\u200c\u0647\u0627\u06cc \u0628\u06cc\u200c\u067e\u0627\u06cc\u0627\u0646 \u0648 \u0631\u0646\u06af\u0627\u0631\u0646\u06af \u0642\u0631\u0635 \u0645\u0648\u0644\u062a\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0631\u0648\u0628\u0631\u0648 \u0634\u062f\u0647\u200c\u0627\u06cc\u062f. \u0647\u0631 \u0628\u0637\u0631\u06cc \u0628\u0627 \u0648\u0639\u062f\u0647\u200c\u0647\u0627\u06cc\u06cc \u062c\u0630\u0627\u0628 \u0627\u0632 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0646\u0631\u0698\u06cc\u060c \u062a\u0642\u0648\u06cc\u062a \u0633\u06cc\u0633\u062a\u0645 \u062f\u0641\u0627\u0639\u06cc \u0628\u062f\u0646 \u0648 \u0628\u0647\u0628\u0648\u062f \u0633\u0644\u0627\u0645\u062a \u06a9\u0644\u06cc\u060c \u0634\u0645\u0627 \u0631\u0627 \u0628\u0647 \u0633\u0648\u06cc \u062e\u0648\u062f \u0645\u06cc\u200c\u062e\u0648\u0627\u0646\u062f. \u0627\u06cc\u0646 \u0635\u062d\u0646\u0647 \u0628\u0631\u0627\u06cc \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0645\u0627 \u0622\u0634\u0646\u0627\u0633\u062a. \u062f\u0631 \u062f\u0646\u06cc\u0627\u06cc\u06cc \u06a9\u0647 \u0628\u0647 \u062f\u0646\u0628\u0627\u0644 \u0631\u0627\u0647\u200c\u062d\u0644\u200c\u0647\u0627\u06cc \u0633\u0631\u06cc\u0639 \u0647\u0633\u062a\u06cc\u0645\u060c \u0627\u06cc\u0646 [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":3706,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[32,28],"tags":[7],"class_list":["post-3702","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-medical-care-and-treatment","category-diet-and-nutrition","tag-editors-choice"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.6 (Yoast SEO v25.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u0645\u0635\u0631\u0641 \u0645\u0648\u0644\u062a\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u0631\u0627\u06cc \u0686\u0647 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