{"id":4356,"date":"2025-09-30T11:00:01","date_gmt":"2025-09-30T07:30:01","guid":{"rendered":"https:\/\/www.irangan.com\/mag\/?p=4356"},"modified":"2025-10-15T02:29:37","modified_gmt":"2025-10-14T22:59:37","slug":"mediterranean-diet","status":"publish","type":"post","link":"https:\/\/www.irangan.com\/mag\/mediterranean-diet\/","title":{"rendered":"\u0631\u0698\u06cc\u0645 \u0645\u062f\u06cc\u062a\u0631\u0627\u0646\u0647\u200c\u0627\u06cc\u061b \u0633\u0628\u06a9 \u0633\u0627\u0644\u0645 \u062a\u063a\u0630\u06cc\u0647 \u0648 \u0637\u0648\u0644 \u0639\u0645\u0631 \u0628\u06cc\u0634\u062a\u0631"},"content":{"rendered":"<p>\u062a\u063a\u0630\u06cc\u0647 \u0633\u0627\u0644\u0645 \u06cc\u06a9\u06cc \u0627\u0632 \u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 \u0639\u0648\u0627\u0645\u0644 \u062f\u0631 \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0628\u06cc\u0645\u0627\u0631\u06cc\u200c\u0647\u0627 \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0637\u0648\u0644 \u0639\u0645\u0631 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href=\"https:\/\/www.irangan.com\/mag\/mediterranean-diet\/#%D9%85%DB%8C%D8%A7%D9%86_%D9%88%D8%B9%D8%AF%D9%87%E2%80%8C%D9%87%D8%A7%DB%8C_%D8%B3%D8%A7%D9%84%D9%85_%D8%AF%D8%B1_%D8%B1%DA%98%DB%8C%D9%85_%D9%85%D8%AF%DB%8C%D8%AA%D8%B1%D8%A7%D9%86%D9%87%E2%80%8C%D8%A7%DB%8C\" >\u0645\u06cc\u0627\u0646 \u0648\u0639\u062f\u0647\u200c\u0647\u0627\u06cc \u0633\u0627\u0644\u0645 \u062f\u0631 \u0631\u0698\u06cc\u0645 \u0645\u062f\u06cc\u062a\u0631\u0627\u0646\u0647\u200c\u0627\u06cc<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.irangan.com\/mag\/mediterranean-diet\/#%D9%86%D9%88%D8%B4%DB%8C%D8%AF%D9%86%DB%8C%E2%80%8C%D9%87%D8%A7%DB%8C_%D9%85%D9%86%D8%A7%D8%B3%D8%A8_%D8%B1%DA%98%DB%8C%D9%85_%D9%85%D8%AF%DB%8C%D8%AA%D8%B1%D8%A7%D9%86%D9%87%E2%80%8C%D8%A7%DB%8C\" >\u0646\u0648\u0634\u06cc\u062f\u0646\u06cc\u200c\u0647\u0627\u06cc \u0645\u0646\u0627\u0633\u0628 \u0631\u0698\u06cc\u0645 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href=\"https:\/\/www.irangan.com\/mag\/mediterranean-diet\/#%D9%86%D9%85%D9%88%D9%86%D9%87_%D8%A8%D8%B1%D9%86%D8%A7%D9%85%D9%87_%D8%BA%D8%B0%D8%A7%DB%8C%DB%8C_%D9%85%D8%AF%DB%8C%D8%AA%D8%B1%D8%A7%D9%86%D9%87%E2%80%8C%D8%A7%DB%8C_%DB%B7_%D8%B1%D9%88%D8%B2%D9%87\" >\u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0645\u062f\u06cc\u062a\u0631\u0627\u0646\u0647\u200c\u0627\u06cc \u06f7 \u0631\u0648\u0632\u0647<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/www.irangan.com\/mag\/mediterranean-diet\/#%D8%B1%D9%88%D8%B2_%D8%A7%D9%88%D9%84\" >\u0631\u0648\u0632 \u0627\u0648\u0644<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/www.irangan.com\/mag\/mediterranean-diet\/#%D8%B1%D9%88%D8%B2_%D8%AF%D9%88%D9%85\" >\u0631\u0648\u0632 \u062f\u0648\u0645<\/a><\/li><li class='ez-toc-page-1 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srcset=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/56df19c0-555b-11ed-9203-db8547e96ccb-min.jpg 1600w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/56df19c0-555b-11ed-9203-db8547e96ccb-min-300x169.jpg 300w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/56df19c0-555b-11ed-9203-db8547e96ccb-min-1024x576.jpg 1024w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/56df19c0-555b-11ed-9203-db8547e96ccb-min-768x432.jpg 768w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/56df19c0-555b-11ed-9203-db8547e96ccb-min-1536x864.jpg 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D9%85%D8%AF%DB%8C%D8%AA%D8%B1%D8%A7%D9%86%D9%87%E2%80%8C%D8%A7%DB%8C_%DB%B3%DB%B0_%D8%B1%D9%88%D8%B2%D9%87_%D9%88_%DB%B1%DB%B5_%D8%B1%D9%88%D8%B2%D9%87\"><\/span><b>\u0645\u062f\u06cc\u062a\u0631\u0627\u0646\u0647\u200c\u0627\u06cc \u06f3\u06f0 \u0631\u0648\u0632\u0647 \u0648 \u06f1\u06f5 \u0631\u0648\u0632\u0647<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0627\u06af\u0631\u0686\u0647 \u0631\u0698\u06cc\u0645 \u0645\u062f\u06cc\u062a\u0631\u0627\u0646\u0647\u200c\u0627\u06cc \u0647\u0645\u0686\u0648\u0646 \u06cc\u06a9 \u0633\u0628\u06a9 \u0632\u0646\u062f\u06af\u06cc \u062f\u0627\u0626\u0645\u06cc \u0634\u0646\u0627\u062e\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f\u060c \u0627\u0645\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0646\u0633\u062e\u0647\u200c\u0647\u0627\u06cc \u06a9\u0648\u062a\u0627\u0647\u200c\u062a\u0631 \u0622\u0646 \u0628\u0631\u0627\u06cc \u0634\u0631\u0648\u0639 \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>\u0631\u0698\u06cc\u0645 \u0645\u062f\u06cc\u062a\u0631\u0627\u0646\u0647 \u0627\u06cc \u06f1\u06f5 \u0631\u0648\u0632\u0647:<\/b><span style=\"font-weight: 400;\"> \u0627\u0646\u062a\u062e\u0627\u0628\u06cc \u0639\u0627\u0644\u06cc \u0628\u0631\u0627\u06cc \u06a9\u0633\u0627\u0646\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u0646\u062f \u0637\u06cc \u062f\u0648 \u0647\u0641\u062a\u0647 \u062a\u063a\u06cc\u06cc\u0631\u0627\u062a \u0627\u0648\u0644\u06cc\u0647 \u062f\u0631 \u0633\u0628\u06a9 \u0632\u0646\u062f\u06af\u06cc \u062e\u0648\u062f \u0627\u06cc\u062c\u0627\u062f \u06a9\u0646\u0646\u062f. \u0627\u06cc\u0646 \u0646\u0633\u062e\u0647 \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0646\u0641\u062e\u060c \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0646\u0631\u0698\u06cc \u0648 \u062a\u0646\u0638\u06cc\u0645 \u0642\u0646\u062f \u062e\u0648\u0646 \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0631\u0698\u06cc\u0645 \u0645\u062f\u06cc\u062a\u0631\u0627\u0646\u0647 \u0627\u06cc \u06f3\u06f0 \u0631\u0648\u0632\u0647:<\/b><span style=\"font-weight: 400;\"> \u06af\u0632\u06cc\u0646\u0647\u200c\u0627\u06cc \u0645\u0646\u0627\u0633\u0628 \u0628\u0631\u0627\u06cc \u0627\u0641\u0631\u0627\u062f\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0642\u0635\u062f \u062f\u0627\u0631\u0646\u062f \u062a\u063a\u06cc\u06cc\u0631\u0627\u062a \u0645\u062d\u0633\u0648\u0633\u06cc \u062f\u0631 \u0648\u0632\u0646\u060c \u0633\u0637\u062d \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u0648 \u0633\u0644\u0627\u0645\u062a \u0639\u0645\u0648\u0645\u06cc \u062a\u062c\u0631\u0628\u0647 \u06a9\u0646\u0646\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0645\u062f\u062a\u060c \u0641\u0631\u062f \u06cc\u0627\u062f \u0645\u06cc\u200c\u06af\u06cc\u0631\u062f \u0686\u06af\u0648\u0646\u0647 <\/span>\u0627\u0635\u0648\u0644 \u0631\u0698\u06cc\u0645 \u0645\u062f\u06cc\u062a\u0631\u0627\u0646\u0647 \u0627\u06cc<span style=\"font-weight: 400;\"> \u0631\u0627 \u0628\u0647 \u0639\u0627\u062f\u062a \u063a\u0630\u0627\u06cc\u06cc \u0631\u0648\u0632\u0627\u0646\u0647 \u062e\u0648\u062f \u062a\u0628\u062f\u06cc\u0644 \u06a9\u0646\u062f.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"%D9%88%DB%8C%DA%98%DA%AF%DB%8C%E2%80%8C%D9%87%D8%A7%DB%8C_%D8%A7%D8%B5%D9%84%DB%8C_%D8%B1%DA%98%DB%8C%D9%85_%D9%85%D8%AF%DB%8C%D8%AA%D8%B1%D8%A7%D9%86%D9%87%E2%80%8C%D8%A7%DB%8C\"><\/span><b>\u0648\u06cc\u0698\u06af\u06cc\u200c\u0647\u0627\u06cc \u0627\u0635\u0644\u06cc \u0631\u0698\u06cc\u0645 \u0645\u062f\u06cc\u062a\u0631\u0627\u0646\u0647\u200c\u0627\u06cc<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u0631\u0698\u06cc\u0645 \u0645\u062f\u06cc\u062a\u0631\u0627\u0646\u0647\u200c\u0627\u06cc \u0628\u0631 \u067e\u0627\u06cc\u0647 \u0686\u0646\u062f \u0627\u0635\u0644 \u06a9\u0644\u06cc\u062f\u06cc \u0628\u0646\u0627 \u0634\u062f\u0647 \u0627\u0633\u062a \u06a9\u0647 \u0622\u0646 \u0631\u0627 \u0627\u0632 \u0633\u0627\u06cc\u0631 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0647\u0627\u06cc \u063a\u0630\u0627\u06cc\u06cc \u0645\u062a\u0645\u0627\u06cc\u0632 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0647\u0631 \u06cc\u06a9 \u0627\u0632 \u0627\u06cc\u0646 \u0627\u0635\u0648\u0644 \u0646\u0647 \u062a\u0646\u0647\u0627 \u0628\u0647 \u0633\u0644\u0627\u0645\u062a \u062c\u0633\u0645\u06cc \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f\u060c \u0628\u0644\u06a9\u0647 \u0644\u0630\u062a \u062e\u0648\u0631\u062f\u0646 \u063a\u0630\u0627 \u0631\u0627 \u0647\u0645 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc\u200c\u062f\u0647\u0646\u062f. <\/span><span style=\"font-weight: 400;\">\u067e\u06cc\u0634 \u0627\u0632 \u0645\u0639\u0631\u0641\u06cc \u0644\u06cc\u0633\u062a\u060c \u0628\u0627\u06cc\u062f \u06af\u0641\u062a \u06a9\u0647 \u0627\u06cc\u0646 \u0648\u06cc\u0698\u06af\u06cc\u200c\u0647\u0627 \u0646\u062a\u06cc\u062c\u0647 \u062a\u0631\u06a9\u06cc\u0628 \u0633\u0646\u062a\u200c\u0647\u0627\u06cc \u063a\u0630\u0627\u06cc\u06cc \u0645\u062d\u0644\u06cc \u0648 \u06cc\u0627\u0641\u062a\u0647\u200c\u0647\u0627\u06cc \u0639\u0644\u0645\u06cc \u0645\u062f\u0631\u0646 \u0647\u0633\u062a\u0646\u062f. \u0622\u0646\u0686\u0647 \u0631\u0698\u06cc\u0645 \u0645\u062f\u06cc\u062a\u0631\u0627\u0646\u0647\u200c\u0627\u06cc \u0631\u0627 \u062e\u0627\u0635 \u0645\u06cc\u200c\u0633\u0627\u0632\u062f\u060c <\/span>\u062a\u0639\u0627\u062f\u0644<span style=\"font-weight: 400;\"> \u0627\u0633\u062a\u061b \u06cc\u0639\u0646\u06cc \u0647\u06cc\u0686 \u06af\u0631\u0648\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0647 \u0637\u0648\u0631 \u06a9\u0627\u0645\u0644 \u062d\u0630\u0641 \u0646\u0645\u06cc\u200c\u0634\u0648\u062f\u060c \u0628\u0644\u06a9\u0647 \u0647\u0645\u0647 \u0686\u06cc\u0632 \u062f\u0631 \u062d\u062f \u062a\u0639\u0627\u062f\u0644 \u0645\u0635\u0631\u0641 \u0645\u06cc\u200c\u06af\u0631\u062f\u062f.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-4359 size-full\" src=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/Mediterranean-Diet-min.jpg\" alt=\"\u0645\u06cc\u0648\u0647 \u0648 \u062d\u0645\u0635 \u062f\u0631 \u0631\u0698\u06cc\u0645\" width=\"1600\" height=\"900\" srcset=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/Mediterranean-Diet-min.jpg 1600w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/Mediterranean-Diet-min-300x169.jpg 300w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/Mediterranean-Diet-min-1024x576.jpg 1024w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/Mediterranean-Diet-min-768x432.jpg 768w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/Mediterranean-Diet-min-1536x864.jpg 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>\u0645\u0635\u0631\u0641 \u0628\u0627\u0644\u0627\u06cc \u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u0648 \u0645\u06cc\u0648\u0647\u200c\u0647\u0627:<\/b><span style=\"font-weight: 400;\"> \u062a\u0623\u0645\u06cc\u0646 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646\u200c\u0647\u0627\u060c \u0645\u0648\u0627\u062f \u0645\u0639\u062f\u0646\u06cc \u0648 \u0641\u06cc\u0628\u0631 \u0628\u0631\u0627\u06cc \u0633\u0644\u0627\u0645\u062a \u0633\u06cc\u0633\u062a\u0645 \u06af\u0648\u0627\u0631\u0634 \u0648 \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0628\u06cc\u0645\u0627\u0631\u06cc\u200c\u0647\u0627<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646 \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u0686\u0631\u0628\u06cc \u0627\u0635\u0644\u06cc:<\/b><span style=\"font-weight: 400;\"> \u062c\u0627\u06cc\u06af\u0632\u06cc\u0646 \u0631\u0648\u063a\u0646\u200c\u0647\u0627\u06cc \u0646\u0627\u0633\u0627\u0644\u0645 \u0648 \u0645\u0646\u0628\u0639\u06cc \u063a\u0646\u06cc \u0627\u0632 \u0627\u0633\u06cc\u062f\u0647\u0627\u06cc \u0686\u0631\u0628 \u0645\u0641\u06cc\u062f<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u062d\u0628\u0648\u0628\u0627\u062a \u0648 \u063a\u0644\u0627\u062a \u06a9\u0627\u0645\u0644:<\/b><span style=\"font-weight: 400;\"> \u0645\u0646\u0628\u0639 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u06af\u06cc\u0627\u0647\u06cc\u060c \u0641\u06cc\u0628\u0631 \u0648 \u0627\u0646\u0631\u0698\u06cc \u067e\u0627\u06cc\u062f\u0627\u0631<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0645\u0627\u0647\u06cc \u0648 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u062f\u0631\u06cc\u0627\u06cc\u06cc:<\/b><span style=\"font-weight: 400;\"> \u0628\u0647\u0628\u0648\u062f \u0633\u0644\u0627\u0645\u062a \u0642\u0644\u0628 \u0628\u0647 \u062f\u0644\u06cc\u0644 \u0648\u062c\u0648\u062f \u0627\u0645\u06af\u0627 \u06f3<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0644\u0628\u0646\u06cc\u0627\u062a \u06a9\u0645\u200c\u0686\u0631\u0628 \u0648 \u062a\u062e\u0645\u06cc\u0631\u0634\u062f\u0647:<\/b><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.irangan.com\/mag\/immune-system-boosting\/\"> \u062a\u0642\u0648\u06cc\u062a \u0633\u06cc\u0633\u062a\u0645 \u0627\u06cc\u0645\u0646\u06cc<\/a> \u0648 \u0633\u0644\u0627\u0645\u062a \u0627\u0633\u062a\u062e\u0648\u0627\u0646\u200c\u0647\u0627<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0645\u0635\u0631\u0641 \u0645\u062d\u062f\u0648\u062f \u06af\u0648\u0634\u062a \u0642\u0631\u0645\u0632:<\/b><span style=\"font-weight: 400;\"> \u06a9\u0627\u0647\u0634 \u062e\u0637\u0631 \u0628\u06cc\u0645\u0627\u0631\u06cc\u200c\u0647\u0627\u06cc \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u06a9\u06cc<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0641\u0639\u0627\u0644\u06cc\u062a \u0628\u062f\u0646\u06cc \u0645\u0646\u0638\u0645:<\/b><span style=\"font-weight: 400;\"> \u0627\u06cc\u0646 \u0631\u0698\u06cc\u0645 \u062a\u0646\u0647\u0627 \u0628\u0647 \u063a\u0630\u0627 \u0645\u062d\u062f\u0648\u062f \u0646\u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u062a\u062d\u0631\u06a9 \u0648 \u0648\u0631\u0632\u0634 \u0628\u062e\u0634 \u062c\u062f\u0627\u06cc\u06cc\u200c\u0646\u0627\u067e\u0630\u06cc\u0631\u06cc \u0627\u0632 \u0622\u0646 \u0627\u0633\u062a.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"%D9%81%D9%88%D8%A7%DB%8C%D8%AF_%D8%B9%D9%84%D9%85%DB%8C_%D8%B1%DA%98%DB%8C%D9%85_%D9%85%D8%AF%DB%8C%D8%AA%D8%B1%D8%A7%D9%86%D9%87%E2%80%8C%D8%A7%DB%8C\"><\/span><b>\u0641\u0648\u0627\u06cc\u062f \u0639\u0644\u0645\u06cc \u0631\u0698\u06cc\u0645 \u0645\u062f\u06cc\u062a\u0631\u0627\u0646\u0647\u200c\u0627\u06cc<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u062a\u062d\u0642\u06cc\u0642\u0627\u062a \u0639\u0644\u0645\u06cc \u0645\u062a\u0639\u062f\u062f \u062f\u0631 \u0627\u0631\u0648\u067e\u0627 \u0648 \u0622\u0645\u0631\u06cc\u06a9\u0627 \u062a\u0623\u06cc\u06cc\u062f \u06a9\u0631\u062f\u0647\u200c\u0627\u0646\u062f \u06a9\u0647 <\/span>\u0641\u0648\u0627\u06cc\u062f \u0631\u0698\u06cc\u0645 \u0645\u062f\u06cc\u062a\u0631\u0627\u0646\u0647 \u0627\u06cc<span style=\"font-weight: 400;\"> \u0628\u0633\u06cc\u0627\u0631 \u06af\u0633\u062a\u0631\u062f\u0647 \u0627\u0633\u062a. \u0628\u0631\u062e\u06cc \u0627\u0632 \u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 \u0641\u0648\u0627\u06cc\u062f \u0622\u0646 \u0631\u0627 \u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u0645\u06cc\u200c\u062e\u0648\u0627\u0646\u06cc\u062f.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%B1%DA%98%DB%8C%D9%85_%D9%85%D8%AF%DB%8C%D8%AA%D8%B1%D8%A7%D9%86%D9%87%E2%80%8C%D8%A7%DB%8C_%D9%88_%D8%B3%D9%84%D8%A7%D9%85%D8%AA_%D9%82%D9%84%D8%A8\"><\/span><b>\u0631\u0698\u06cc\u0645 \u0645\u062f\u06cc\u062a\u0631\u0627\u0646\u0647\u200c\u0627\u06cc \u0648 \u0633\u0644\u0627\u0645\u062a \u0642\u0644\u0628<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0645\u0637\u0627\u0644\u0639\u0627\u062a \u0646\u0634\u0627\u0646 \u062f\u0627\u062f\u0647\u200c\u0627\u0646\u062f \u06a9\u0647 \u0627\u06cc\u0646 \u0631\u0698\u06cc\u0645 \u0628\u0627 \u06a9\u0627\u0647\u0634 \u0633\u0637\u062d \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u0628\u062f (LDL) \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u062e\u0648\u0628 (HDL) \u062e\u0637\u0631 \u0633\u06a9\u062a\u0647 \u0648 \u062d\u0645\u0644\u0647 \u0642\u0644\u0628\u06cc \u0631\u0627 \u062a\u0627 \u06f3\u06f0\u066a \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f. \u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646 \u0648 \u0645\u0627\u0647\u06cc \u0627\u0632 \u0645\u0646\u0627\u0628\u0639 \u0627\u0635\u0644\u06cc \u0627\u0645\u06af\u0627 \u06f3 \u0647\u0633\u062a\u0646\u062f \u06a9\u0647 \u0633\u0644\u0627\u0645\u062a \u0639\u0631\u0648\u0642 \u0648 \u0641\u0634\u0627\u0631 \u062e\u0648\u0646 \u0631\u0627 \u0628\u0647\u0628\u0648\u062f \u0645\u06cc\u200c\u0628\u062e\u0634\u0646\u062f.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-4371 size-full\" src=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/med-diet_NEW-min.jpg\" alt=\"\u0628\u0631\u0627\u06cc \u0628\u0647\u0628\u0648\u062f \u0642\u0644\u0628\" width=\"1600\" height=\"900\" srcset=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/med-diet_NEW-min.jpg 1600w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/med-diet_NEW-min-300x169.jpg 300w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/med-diet_NEW-min-1024x576.jpg 1024w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/med-diet_NEW-min-768x432.jpg 768w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/med-diet_NEW-min-1536x864.jpg 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%B1%DA%98%DB%8C%D9%85_%D9%85%D8%AF%DB%8C%D8%AA%D8%B1%D8%A7%D9%86%D9%87_%D8%A7%DB%8C_%D8%A8%D8%B1%D8%A7%DB%8C_%DA%A9%D8%A7%D9%87%D8%B4_%D9%88%D8%B2%D9%86_%D9%88_%DA%A9%D9%86%D8%AA%D8%B1%D9%84_%D8%AF%DB%8C%D8%A7%D8%A8%D8%AA\"><\/span><b>\u0631\u0698\u06cc\u0645 \u0645\u062f\u06cc\u062a\u0631\u0627\u0646\u0647 \u0627\u06cc \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0648 \u06a9\u0646\u062a\u0631\u0644 \u062f\u06cc\u0627\u0628\u062a<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0627\u06cc\u0646 \u0631\u0698\u06cc\u0645 \u0628\u0627 \u062a\u0623\u0645\u06cc\u0646 \u0641\u06cc\u0628\u0631 \u0648 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u06a9\u0627\u0641\u06cc \u0627\u0632 \u0637\u0631\u06cc\u0642 <a href=\"https:\/\/www.irangan.com\/mag\/high-fiber-foods\/\">\u063a\u0630\u0627\u0647\u0627\u06cc \u0633\u0631\u0634\u0627\u0631 \u0627\u0632 \u0641\u06cc\u0628\u0631<\/a>\u060c \u062d\u0633 \u0633\u06cc\u0631\u06cc \u0637\u0648\u0644\u0627\u0646\u06cc\u200c\u062a\u0631\u06cc \u0627\u06cc\u062c\u0627\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0647\u0645\u0686\u0646\u06cc\u0646 \u0645\u0635\u0631\u0641 \u0645\u062d\u062f\u0648\u062f \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\u200c\u0647\u0627\u06cc \u062a\u0635\u0641\u06cc\u0647\u200c\u0634\u062f\u0647 \u0628\u0647 \u062a\u0646\u0638\u06cc\u0645 \u0642\u0646\u062f \u062e\u0648\u0646 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0628\u0631\u0627\u06cc \u0628\u06cc\u0645\u0627\u0631\u0627\u0646 \u062f\u06cc\u0627\u0628\u062a\u06cc \u06cc\u0627 \u0627\u0641\u0631\u0627\u062f \u062f\u0631 \u0645\u0639\u0631\u0636 \u062e\u0637\u0631 \u062f\u06cc\u0627\u0628\u062a \u0646\u0648\u0639 \u06f2 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0641\u06cc\u062f \u0627\u0633\u062a.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D9%BE%DB%8C%D8%B4%DA%AF%DB%8C%D8%B1%DB%8C_%D8%A7%D8%B2_%D8%B3%D8%B1%D8%B7%D8%A7%D9%86\"><\/span><b>\u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0633\u0631\u0637\u0627\u0646<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0648\u062c\u0648\u062f <a href=\"https:\/\/www.irangan.com\/mag\/antioxidants-explained\/\">\u0622\u0646\u062a\u06cc\u200c \u0627\u06a9\u0633\u06cc\u062f\u0627\u0646\u200c<\/a> \u062f\u0631 \u0645\u06cc\u0648\u0647\u200c\u0647\u0627\u060c \u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u0648 \u0645\u063a\u0632\u0647\u0627 \u0628\u0627\u0639\u062b \u06a9\u0627\u0647\u0634 \u0627\u0644\u062a\u0647\u0627\u0628 \u0648 \u0645\u062d\u0627\u0641\u0638\u062a \u0627\u0632 \u0633\u0644\u0648\u0644\u200c\u0647\u0627 \u062f\u0631 \u0628\u0631\u0627\u0628\u0631 \u0622\u0633\u06cc\u0628\u200c\u0647\u0627\u06cc \u0627\u06a9\u0633\u06cc\u062f\u0627\u062a\u06cc\u0648 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0645\u0637\u0627\u0644\u0639\u0627\u062a \u0646\u0634\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u0646\u062f \u067e\u06cc\u0631\u0648\u06cc \u0627\u0632 \u0627\u06cc\u0646 \u0631\u0698\u06cc\u0645 \u062e\u0637\u0631 \u0627\u0628\u062a\u0644\u0627 \u0628\u0647 \u0633\u0631\u0637\u0627\u0646 \u0631\u0648\u062f\u0647 \u0628\u0632\u0631\u06af \u0648 \u0633\u06cc\u0646\u0647 \u0631\u0627 \u0628\u0647 \u0645\u06cc\u0632\u0627\u0646 \u0642\u0627\u0628\u0644 \u062a\u0648\u062c\u0647\u06cc \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%AA%D8%A3%D8%AB%DB%8C%D8%B1_%D8%A8%D8%B1_%D9%85%D8%BA%D8%B2_%D9%88_%D8%AD%D8%A7%D9%81%D8%B8%D9%87\"><\/span><b>\u062a\u0623\u062b\u06cc\u0631 \u0628\u0631 \u0645\u063a\u0632 \u0648 \u062d\u0627\u0641\u0638\u0647<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0631\u0698\u06cc\u0645 \u0645\u062f\u06cc\u062a\u0631\u0627\u0646\u0647\u200c\u0627\u06cc \u0628\u0627 \u0645\u0635\u0631\u0641 \u0686\u0631\u0628\u06cc\u200c\u0647\u0627\u06cc \u0645\u0641\u06cc\u062f \u0648 \u0622\u0646\u062a\u06cc \u0627\u06a9\u0633\u06cc\u062f\u0627\u0646\u200c\u0647\u0627\u060c \u0633\u0644\u0627\u0645\u062a \u0645\u063a\u0632 \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0631\u062f\u0647 \u0648 \u0627\u0632 \u0628\u0631\u0648\u0632 \u0628\u06cc\u0645\u0627\u0631\u06cc\u200c\u0647\u0627\u06cc\u06cc \u0645\u0627\u0646\u0646\u062f \u0622\u0644\u0632\u0627\u06cc\u0645\u0631 \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0645\u06cc\u200c\u06a9\u0646\u062f. \u062a\u062d\u0642\u06cc\u0642\u0627\u062a \u062d\u0627\u06a9\u06cc \u0627\u0632 \u0622\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0627\u06cc\u0646 \u0631\u0698\u06cc\u0645 \u0639\u0645\u0644\u06a9\u0631\u062f \u0634\u0646\u0627\u062e\u062a\u06cc \u0648 \u062a\u0645\u0631\u06a9\u0632 \u0630\u0647\u0646\u06cc \u0631\u0627 \u062f\u0631 \u0633\u0627\u0644\u0645\u0646\u062f\u0627\u0646 \u0628\u0647\u0628\u0648\u062f \u0645\u06cc\u200c\u062f\u0647\u062f.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%B3%D9%84%D8%A7%D9%85%D8%AA_%D8%A7%D8%B3%D8%AA%D8%AE%D9%88%D8%A7%D9%86%E2%80%8C%D9%87%D8%A7_%D9%88_%D9%85%D9%81%D8%A7%D8%B5%D9%84\"><\/span><b>\u0633\u0644\u0627\u0645\u062a \u0627\u0633\u062a\u062e\u0648\u0627\u0646\u200c\u0647\u0627 \u0648 \u0645\u0641\u0627\u0635\u0644<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0645\u0635\u0631\u0641 \u0644\u0628\u0646\u06cc\u0627\u062a \u062a\u062e\u0645\u06cc\u0631 \u0634\u062f\u0647 \u0645\u0627\u0646\u0646\u062f \u0645\u0627\u0633\u062a \u06cc\u0648\u0646\u0627\u0646\u06cc \u0648 \u0647\u0645\u0686\u0646\u06cc\u0646 \u0645\u0646\u0627\u0628\u0639 \u063a\u0646\u06cc \u0627\u0632 \u06a9\u0644\u0633\u06cc\u0645 \u0648 <a href=\"https:\/\/www.irangan.com\/mag\/vitamin-d\/\">\u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 D<\/a> \u0628\u0647 \u062a\u0642\u0648\u06cc\u062a \u0627\u0633\u062a\u062e\u0648\u0627\u0646\u200c\u0647\u0627 \u06a9\u0645\u06a9 \u06a9\u0631\u062f\u0647 \u0648 \u062e\u0637\u0631 \u067e\u0648\u06a9\u06cc \u0627\u0633\u062a\u062e\u0648\u0627\u0646 \u0631\u0627 \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-4370 size-full\" src=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/Health-GettyImages-BlueZoneVsMediterraneanDiet-29073db4977f45aebf74fd11634c0b72-min.jpg\" alt=\"\u0633\u0644\u0627\u0645\u062a \u0627\u0633\u062a\u062e\u0648\u0627\u0646\u200c\u0647\u0627 \u0648 \u0645\u0641\u0627\u0635\u0644 \u0628\u0627 \u0631\u0698\u06cc\u0645 \u0645\u062f\u06cc\u062a\u0631\u0627\u0646\u0647\u200c\u0627\u06cc\" width=\"1600\" height=\"900\" srcset=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/Health-GettyImages-BlueZoneVsMediterraneanDiet-29073db4977f45aebf74fd11634c0b72-min.jpg 1600w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/Health-GettyImages-BlueZoneVsMediterraneanDiet-29073db4977f45aebf74fd11634c0b72-min-300x169.jpg 300w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/Health-GettyImages-BlueZoneVsMediterraneanDiet-29073db4977f45aebf74fd11634c0b72-min-1024x576.jpg 1024w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/Health-GettyImages-BlueZoneVsMediterraneanDiet-29073db4977f45aebf74fd11634c0b72-min-768x432.jpg 768w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/Health-GettyImages-BlueZoneVsMediterraneanDiet-29073db4977f45aebf74fd11634c0b72-min-1536x864.jpg 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D9%85%D9%88%D8%A7%D8%AF_%D8%BA%D8%B0%D8%A7%DB%8C%DB%8C_%D9%85%D8%AC%D8%A7%D8%B2_%D9%88_%D8%BA%DB%8C%D8%B1%D9%85%D8%AC%D8%A7%D8%B2\"><\/span><b>\u0645\u0648\u0627\u062f \u063a\u0630\u0627\u06cc\u06cc \u0645\u062c\u0627\u0632 \u0648 \u063a\u06cc\u0631\u0645\u062c\u0627\u0632<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u0627\u0646\u062a\u062e\u0627\u0628 \u0635\u062d\u06cc\u062d \u0645\u0648\u0627\u062f \u063a\u0630\u0627\u06cc\u06cc \u0627\u0633\u0627\u0633 \u0627\u06cc\u0646 \u0631\u0698\u06cc\u0645 \u0627\u0633\u062a. <\/span><span style=\"font-weight: 400;\">\u0642\u0628\u0644 \u0627\u0632 \u067e\u0631\u062f\u0627\u062e\u062a\u0646 \u0628\u0647 \u0641\u0647\u0631\u0633\u062a \u0645\u0648\u0627\u062f \u063a\u0630\u0627\u06cc\u06cc \u0645\u062c\u0627\u0632 \u0648 \u063a\u06cc\u0631\u0645\u062c\u0627\u0632 \u062f\u0631 \u0631\u0698\u06cc\u0645 \u0645\u062f\u06cc\u062a\u0631\u0627\u0646\u0647\u200c\u0627\u06cc\u060c \u0628\u0627\u06cc\u062f \u0628\u062f\u0627\u0646\u06cc\u0645 \u06a9\u0647 \u062f\u0631 \u0627\u06cc\u0646 \u0631\u0698\u06cc\u0645 \u0647\u06cc\u0686 \u0645\u0627\u062f\u0647\u200c\u0627\u06cc \u0628\u0647 \u0637\u0648\u0631 \u0645\u0637\u0644\u0642 \u0645\u0645\u0646\u0648\u0639 \u0646\u06cc\u0633\u062a\u060c \u0628\u0644\u06a9\u0647 \u0645\u06cc\u0632\u0627\u0646 \u0648 \u062f\u0641\u0639\u0627\u062a \u0645\u0635\u0631\u0641 \u0627\u0647\u0645\u06cc\u062a \u062f\u0627\u0631\u062f. \u0627\u06cc\u0646 \u0648\u06cc\u0698\u06af\u06cc \u0631\u0698\u06cc\u0645 \u0631\u0627 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631 \u0648 \u067e\u0627\u06cc\u062f\u0627\u0631 \u0645\u06cc\u200c\u0633\u0627\u0632\u062f.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%BA%D8%B0%D8%A7%D9%87%D8%A7%DB%8C_%D9%85%D8%AC%D8%A7%D8%B2_%D8%AF%D8%B1_%D8%B1%DA%98%DB%8C%D9%85_%D9%85%D8%AF%DB%8C%D8%AA%D8%B1%D8%A7%D9%86%D9%87%E2%80%8C%D8%A7%DB%8C\"><\/span><b>\u063a\u0630\u0627\u0647\u0627\u06cc \u0645\u062c\u0627\u0632 \u062f\u0631 \u0631\u0698\u06cc\u0645 \u0645\u062f\u06cc\u062a\u0631\u0627\u0646\u0647\u200c\u0627\u06cc<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><b>\u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646:<\/b><span style=\"font-weight: 400;\"> \u0645\u0646\u0628\u0639 \u0627\u0635\u0644\u06cc \u0686\u0631\u0628\u06cc \u0633\u0627\u0644\u0645<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0646\u0627\u0646 \u0648 \u063a\u0644\u0627\u062a \u0633\u0628\u0648\u0633\u200c\u062f\u0627\u0631:<\/b><span style=\"font-weight: 400;\"> \u0627\u0646\u0631\u0698\u06cc \u067e\u0627\u06cc\u062f\u0627\u0631 \u0648 \u0641\u06cc\u0628\u0631<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0645\u0627\u0647\u06cc \u0648 \u0645\u0631\u063a \u0628\u062f\u0648\u0646 \u067e\u0648\u0633\u062a:<\/b><span style=\"font-weight: 400;\"> \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0628\u0627 \u06a9\u06cc\u0641\u06cc\u062a \u0648 \u0627\u0645\u06af\u0627 \u06f3<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0645\u06cc\u0648\u0647\u200c\u0647\u0627 \u0648 \u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u062a\u0627\u0632\u0647:<\/b><span style=\"font-weight: 400;\"> \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646\u200c\u0647\u0627 \u0648 \u0622\u0646\u062a\u06cc\u200c\u0627\u06a9\u0633\u06cc\u062f\u0627\u0646\u200c\u0647\u0627<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u062d\u0628\u0648\u0628\u0627\u062a \u0648 \u0645\u063a\u0632\u0647\u0627:<\/b><span style=\"font-weight: 400;\"> \u062c\u0627\u06cc\u06af\u0632\u06cc\u0646 \u0639\u0627\u0644\u06cc \u06af\u0648\u0634\u062a \u0648 \u0645\u0646\u0628\u0639 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u06af\u06cc\u0627\u0647\u06cc<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0644\u0628\u0646\u06cc\u0627\u062a \u06a9\u0645\u200c\u0686\u0631\u0628:<\/b><span style=\"font-weight: 400;\"> \u0645\u0627\u0633\u062a \u06cc\u0648\u0646\u0627\u0646\u06cc\u060c \u067e\u0646\u06cc\u0631 \u0641\u062a\u0627 \u0648 \u0634\u06cc\u0631 \u06a9\u0645\u200c\u0686\u0631\u0628<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"%D9%85%D9%88%D8%A7%D8%AF_%D8%BA%DB%8C%D8%B1%D9%85%D8%AC%D8%A7%D8%B2_%DB%8C%D8%A7_%DA%A9%D9%85%E2%80%8C%D9%85%D8%B5%D8%B1%D9%81_%D8%AF%D8%B1_%D8%B1%DA%98%DB%8C%D9%85_%D9%85%D8%AF%DB%8C%D8%AA%D8%B1%D8%A7%D9%86%D9%87%E2%80%8C%D8%A7%DB%8C\"><\/span><b>\u0645\u0648\u0627\u062f \u063a\u06cc\u0631\u0645\u062c\u0627\u0632 \u06cc\u0627 \u06a9\u0645\u200c\u0645\u0635\u0631\u0641 \u062f\u0631 \u0631\u0698\u06cc\u0645 \u0645\u062f\u06cc\u062a\u0631\u0627\u0646\u0647\u200c\u0627\u06cc<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><b>\u06af\u0648\u0634\u062a \u0642\u0631\u0645\u0632 \u067e\u0631\u0686\u0631\u0628:<\/b><span style=\"font-weight: 400;\"> \u0645\u0635\u0631\u0641 \u06a9\u0645 \u0628\u0631\u0627\u06cc \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0628\u06cc\u0645\u0627\u0631\u06cc\u200c\u0647\u0627\u06cc \u0642\u0644\u0628\u06cc<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u063a\u0630\u0627\u0647\u0627\u06cc \u0641\u0631\u0622\u0648\u0631\u06cc\u200c\u0634\u062f\u0647 \u0648 \u0641\u0633\u062a\u200c\u0641\u0648\u062f\u0647\u0627:<\/b><span style=\"font-weight: 400;\"> \u0645\u0646\u0627\u0628\u0639 \u0686\u0631\u0628\u06cc \u062a\u0631\u0627\u0646\u0633 \u0648 \u0646\u0645\u06a9 \u0628\u0627\u0644\u0627<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0646\u0648\u0634\u0627\u0628\u0647\u200c\u0647\u0627 \u0648 \u0634\u06cc\u0631\u06cc\u0646\u06cc\u200c\u0647\u0627\u06cc \u0635\u0646\u0639\u062a\u06cc:<\/b><span style=\"font-weight: 400;\"> \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u0646\u062f \u062e\u0648\u0646 \u0648 \u0686\u0627\u0642\u06cc<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0631\u0648\u063a\u0646\u200c\u0647\u0627\u06cc \u0647\u06cc\u062f\u0631\u0648\u0698\u0646\u0647 \u0648 \u06a9\u0631\u0647 \u0632\u06cc\u0627\u062f:<\/b><span style=\"font-weight: 400;\"> \u0645\u0636\u0631 \u0628\u0631\u0627\u06cc \u0639\u0631\u0648\u0642 \u062e\u0648\u0646\u06cc<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"%D9%85%DB%8C%D8%A7%D9%86_%D9%88%D8%B9%D8%AF%D9%87%E2%80%8C%D9%87%D8%A7%DB%8C_%D8%B3%D8%A7%D9%84%D9%85_%D8%AF%D8%B1_%D8%B1%DA%98%DB%8C%D9%85_%D9%85%D8%AF%DB%8C%D8%AA%D8%B1%D8%A7%D9%86%D9%87%E2%80%8C%D8%A7%DB%8C\"><\/span><b>\u0645\u06cc\u0627\u0646 \u0648\u0639\u062f\u0647\u200c\u0647\u0627\u06cc \u0633\u0627\u0644\u0645 \u062f\u0631 \u0631\u0698\u06cc\u0645 \u0645\u062f\u06cc\u062a\u0631\u0627\u0646\u0647\u200c\u0627\u06cc<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u06cc\u06a9\u06cc \u0627\u0632 \u062f\u0644\u0627\u06cc\u0644 \u0645\u062d\u0628\u0648\u0628\u06cc\u062a \u0627\u06cc\u0646 \u0631\u0698\u06cc\u0645\u060c \u0648\u062c\u0648\u062f \u0645\u06cc\u0627\u0646 \u0648\u0639\u062f\u0647\u200c\u0647\u0627\u06cc \u062e\u0648\u0634\u0645\u0632\u0647 \u0648 \u0633\u0627\u0644\u0645 \u0627\u0633\u062a. \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u0628\u0647\u200c\u062c\u0627\u06cc \u062a\u0646\u0642\u0644\u0627\u062a \u0646\u0627\u0633\u0627\u0644\u0645\u060c \u0627\u0632 \u0645\u063a\u0632\u0647\u0627\u060c \u0645\u06cc\u0648\u0647\u200c\u0647\u0627\u06cc \u062e\u0634\u06a9 \u0637\u0628\u06cc\u0639\u06cc\u060c \u0632\u06cc\u062a\u0648\u0646 \u06cc\u0627 \u0645\u0627\u0633\u062a \u06cc\u0648\u0646\u0627\u0646\u06cc \u0628\u0627 \u0639\u0633\u0644 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0631\u062f. \u0627\u06cc\u0646 \u0645\u06cc\u0627\u0646 \u0648\u0639\u062f\u0647\u200c\u0647\u0627 \u0647\u0645 \u0627\u0646\u0631\u0698\u06cc \u0628\u062f\u0646 \u0631\u0627 \u062a\u0623\u0645\u06cc\u0646 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u0648 \u0647\u0645 \u062c\u0644\u0648\u06cc \u067e\u0631\u062e\u0648\u0631\u06cc \u062f\u0631 \u0648\u0639\u062f\u0647\u200c\u0647\u0627\u06cc \u0627\u0635\u0644\u06cc \u0631\u0627 \u0645\u06cc\u200c\u06af\u06cc\u0631\u0646\u062f.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-4376 size-full\" src=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/Mediterranean-diet-health-benefits-min.jpg\" alt=\"\u0631\u0698\u06cc\u0645 \u0645\u062f\u06cc\u062a\u0631\u0627\u0646\u0647 \u0627\u06cc \u0648 \u0627\u0646\u0648\u0627\u0639 \u0645\u0648\u0627\u062f \u063a\u0630\u0627\u06cc\u06cc\" width=\"1600\" height=\"900\" srcset=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/Mediterranean-diet-health-benefits-min.jpg 1600w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/Mediterranean-diet-health-benefits-min-300x169.jpg 300w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/Mediterranean-diet-health-benefits-min-1024x576.jpg 1024w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/Mediterranean-diet-health-benefits-min-768x432.jpg 768w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/Mediterranean-diet-health-benefits-min-1536x864.jpg 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D9%86%D9%88%D8%B4%DB%8C%D8%AF%D9%86%DB%8C%E2%80%8C%D9%87%D8%A7%DB%8C_%D9%85%D9%86%D8%A7%D8%B3%D8%A8_%D8%B1%DA%98%DB%8C%D9%85_%D9%85%D8%AF%DB%8C%D8%AA%D8%B1%D8%A7%D9%86%D9%87%E2%80%8C%D8%A7%DB%8C\"><\/span><b>\u0646\u0648\u0634\u06cc\u062f\u0646\u06cc\u200c\u0647\u0627\u06cc \u0645\u0646\u0627\u0633\u0628 \u0631\u0698\u06cc\u0645 \u0645\u062f\u06cc\u062a\u0631\u0627\u0646\u0647\u200c\u0627\u06cc<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0622\u0628\u060c \u062f\u0645\u0646\u0648\u0634\u200c\u0647\u0627\u06cc \u06af\u06cc\u0627\u0647\u06cc \u0648 \u06af\u0627\u0647\u06cc \u0686\u0627\u06cc \u06cc\u0627 \u0642\u0647\u0648\u0647 \u0628\u062f\u0648\u0646 \u0634\u06a9\u0631 \u0646\u0648\u0634\u06cc\u062f\u0646\u06cc\u200c\u0647\u0627\u06cc \u0627\u0635\u0644\u06cc \u0627\u06cc\u0646 \u0631\u0698\u06cc\u0645 \u0647\u0633\u062a\u0646\u062f.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D9%86%D9%85%D9%88%D9%86%D9%87_%D8%A8%D8%B1%D9%86%D8%A7%D9%85%D9%87_%D8%BA%D8%B0%D8%A7%DB%8C%DB%8C_%D9%85%D8%AF%DB%8C%D8%AA%D8%B1%D8%A7%D9%86%D9%87%E2%80%8C%D8%A7%DB%8C\"><\/span><b>\u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0645\u062f\u06cc\u062a\u0631\u0627\u0646\u0647\u200c\u0627\u06cc<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u062f\u0627\u0634\u062a\u0646 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u0639\u0645\u0644\u06cc \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u0628\u0647\u062a\u0631 \u062f\u0631\u06a9 \u06a9\u0646\u06cc\u0645 \u06a9\u0647 \u0631\u0698\u06cc\u0645 \u0645\u062f\u06cc\u062a\u0631\u0627\u0646\u0647 \u0627\u06cc <\/span><span style=\"font-weight: 400;\">\u0686\u06af\u0648\u0646\u0647 \u06a9\u0627\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u0646\u0645\u0648\u0646\u0647\u200c\u0627\u06cc \u0627\u0632 \u0631\u0698\u06cc\u0645 \u0645\u062f\u06cc\u062a\u0631\u0627\u0646\u0647\u200c\u0627\u06cc \u0628\u0647 \u062a\u0641\u06a9\u06cc\u06a9 \u0646\u0648\u0639 \u0648\u0639\u062f\u0647 \u0622\u0648\u0631\u062f\u0647 \u0634\u062f\u0647 \u0627\u0633\u062a.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%B5%D8%A8%D8%AD%D8%A7%D9%86%D9%87_%D8%B1%DA%98%DB%8C%D9%85_%D9%85%D8%AF%DB%8C%D8%AA%D8%B1%D8%A7%D9%86%D9%87%E2%80%8C%D8%A7%DB%8C\"><\/span><b>\u0635\u0628\u062d\u0627\u0646\u0647 \u0631\u0698\u06cc\u0645 \u0645\u062f\u06cc\u062a\u0631\u0627\u0646\u0647\u200c\u0627\u06cc<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0635\u0628\u062d\u0627\u0646\u0647 \u062f\u0631 \u0627\u06cc\u0646 \u0631\u0698\u06cc\u0645 \u0645\u062a\u0646\u0648\u0639 \u0648 \u0645\u0642\u0648\u06cc \u0627\u0633\u062a. \u0628\u0631\u0627\u06cc \u0645\u062b\u0627\u0644 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u0646\u0627\u0646 \u0633\u0628\u0648\u0633\u200c\u062f\u0627\u0631 \u0631\u0627 \u0628\u0627 \u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646\u060c \u06af\u0648\u062c\u0647 \u062a\u0627\u0632\u0647 \u0648 \u0632\u06cc\u062a\u0648\u0646 \u0645\u06cc\u0644 \u06a9\u0631\u062f \u06cc\u0627 \u0645\u0627\u0633\u062a \u06cc\u0648\u0646\u0627\u0646\u06cc \u0628\u0627 \u0639\u0633\u0644 \u0648 \u06af\u0631\u062f\u0648 \u0628\u0647 \u0647\u0645\u0631\u0627\u0647 \u0645\u06cc\u0648\u0647\u200c\u0627\u06cc \u0645\u0627\u0646\u0646\u062f \u0627\u0646\u06af\u0648\u0631 \u0648 \u067e\u0631\u062a\u0642\u0627\u0644 \u0645\u0635\u0631\u0641 \u0646\u0645\u0648\u062f. \u0627\u06cc\u0646 \u0648\u0639\u062f\u0647 \u0628\u0627\u0639\u062b \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0646\u0631\u0698\u06cc \u0648 \u0628\u0647\u0628\u0648\u062f \u062a\u0645\u0631\u06a9\u0632 \u062f\u0631 \u0637\u0648\u0644 \u0631\u0648\u0632 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D9%86%D8%A7%D9%87%D8%A7%D8%B1_%D9%85%D8%AF%DB%8C%D8%AA%D8%B1%D8%A7%D9%86%D9%87%E2%80%8C%D8%A7%DB%8C\"><\/span><b>\u0646\u0627\u0647\u0627\u0631 \u0645\u062f\u06cc\u062a\u0631\u0627\u0646\u0647\u200c\u0627\u06cc<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0646\u0627\u0647\u0627\u0631 \u0627\u063a\u0644\u0628 \u0634\u0627\u0645\u0644 \u0633\u0627\u0644\u0627\u062f \u06cc\u0648\u0646\u0627\u0646\u06cc \u0628\u0627 \u067e\u0646\u06cc\u0631 \u0641\u062a\u0627\u060c \u0632\u06cc\u062a\u0648\u0646 \u0648 \u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u062a\u0627\u0632\u0647 \u0627\u0633\u062a. \u06cc\u06a9 \u062a\u06a9\u0647 \u0645\u0627\u0647\u06cc \u06af\u0631\u06cc\u0644\u200c\u0634\u062f\u0647 \u0647\u0645\u0631\u0627\u0647 \u0628\u0627 \u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u0628\u062e\u0627\u0631\u067e\u0632 \u0648 \u0646\u0627\u0646 \u0633\u0628\u0648\u0633\u200c\u062f\u0627\u0631 \u062a\u0631\u06a9\u06cc\u0628 \u0627\u06cc\u062f\u0647\u200c\u0622\u0644 \u062f\u06cc\u06af\u0631\u06cc \u0645\u062d\u0633\u0648\u0628 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%B4%D8%A7%D9%85_%D9%85%D8%AF%DB%8C%D8%AA%D8%B1%D8%A7%D9%86%D9%87%E2%80%8C%D8%A7%DB%8C\"><\/span><b>\u0634\u0627\u0645 \u0645\u062f\u06cc\u062a\u0631\u0627\u0646\u0647\u200c\u0627\u06cc<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u062f\u0631 \u0627\u06cc\u0646 \u0631\u0698\u06cc\u0645 \u0648\u0639\u062f\u0647 \u0634\u0627\u0645 \u0633\u0628\u06a9\u200c\u062a\u0631 \u062f\u0631 \u0646\u0638\u0631 \u06af\u0631\u0641\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f. \u062e\u0648\u0631\u0627\u06a9 \u0639\u062f\u0633 \u06cc\u0627 \u0646\u062e\u0648\u062f \u0647\u0645\u0631\u0627\u0647 \u0628\u0627 \u0633\u0627\u0644\u0627\u062f \u0633\u0628\u0632 \u0648 \u06cc\u06a9 \u0645\u06cc\u0648\u0647\u060c \u0646\u0645\u0648\u0646\u0647\u200c\u0627\u06cc \u0627\u0632 \u0634\u0627\u0645 \u0633\u0627\u0644\u0645 \u0645\u062f\u06cc\u062a\u0631\u0627\u0646\u0647\u200c\u0627\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0647\u0645 \u0633\u06cc\u0631\u06a9\u0646\u0646\u062f\u0647 \u0627\u0633\u062a \u0648 \u0647\u0645 \u0641\u0634\u0627\u0631 \u0632\u06cc\u0627\u062f\u06cc \u0628\u0631 \u062f\u0633\u062a\u06af\u0627\u0647 \u06af\u0648\u0627\u0631\u0634 \u0648\u0627\u0631\u062f \u0646\u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-4368 size-full\" src=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/111523_AS_Mediterranean_Diet_005-min.jpg\" alt=\"\u0634\u0627\u0645 \u0633\u0628\u06a9\u200c\" width=\"1600\" height=\"900\" srcset=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/111523_AS_Mediterranean_Diet_005-min.jpg 1600w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/111523_AS_Mediterranean_Diet_005-min-300x169.jpg 300w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/111523_AS_Mediterranean_Diet_005-min-1024x576.jpg 1024w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/111523_AS_Mediterranean_Diet_005-min-768x432.jpg 768w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/111523_AS_Mediterranean_Diet_005-min-1536x864.jpg 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D9%86%D9%85%D9%88%D9%86%D9%87_%D8%A8%D8%B1%D9%86%D8%A7%D9%85%D9%87_%D8%BA%D8%B0%D8%A7%DB%8C%DB%8C_%D9%85%D8%AF%DB%8C%D8%AA%D8%B1%D8%A7%D9%86%D9%87%E2%80%8C%D8%A7%DB%8C_%DB%B7_%D8%B1%D9%88%D8%B2%D9%87\"><\/span><b>\u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0645\u062f\u06cc\u062a\u0631\u0627\u0646\u0647\u200c\u0627\u06cc \u06f7 \u0631\u0648\u0632\u0647<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"%D8%B1%D9%88%D8%B2_%D8%A7%D9%88%D9%84\"><\/span><b>\u0631\u0648\u0632 \u0627\u0648\u0644<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><b>\u0635\u0628\u062d\u0627\u0646\u0647 \u0631\u0698\u06cc\u0645 \u0645\u062f\u06cc\u062a\u0631\u0627\u0646\u0647 \u0627\u06cc:<\/b><span style=\"font-weight: 400;\"> \u0646\u0627\u0646 \u0633\u0628\u0648\u0633\u200c\u062f\u0627\u0631 + \u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646 + \u06af\u0648\u062c\u0647 \u062a\u0627\u0632\u0647 + \u0632\u06cc\u062a\u0648\u0646 + \u06cc\u06a9 \u0641\u0646\u062c\u0627\u0646 \u0686\u0627\u06cc \u0633\u0628\u0632 \u0628\u062f\u0648\u0646 \u0634\u06a9\u0631<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0645\u06cc\u0627\u0646\u200c \u0648\u0639\u062f\u0647:<\/b><span style=\"font-weight: 400;\"> \u06cc\u06a9 \u0645\u0634\u062a \u0628\u0627\u062f\u0627\u0645 + \u06cc\u06a9 \u0633\u06cc\u0628<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0646\u0627\u0647\u0627\u0631:<\/b><span style=\"font-weight: 400;\"> \u0633\u0627\u0644\u0627\u062f \u06cc\u0648\u0646\u0627\u0646\u06cc \u0628\u0627 \u062e\u06cc\u0627\u0631\u060c \u06af\u0648\u062c\u0647\u060c \u067e\u0646\u06cc\u0631 \u0641\u062a\u0627\u060c \u0632\u06cc\u062a\u0648\u0646\u060c \u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u062a\u0627\u0632\u0647 + \u0645\u0631\u063a \u06af\u0631\u06cc\u0644\u200c\u0634\u062f\u0647 + \u0628\u0631\u0634 \u0646\u0627\u0646 \u0633\u0628\u0648\u0633\u200c\u062f\u0627\u0631<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0645\u06cc\u0627\u0646\u200c \u0648\u0639\u062f\u0647:<\/b><span style=\"font-weight: 400;\"> \u0645\u0627\u0633\u062a \u06cc\u0648\u0646\u0627\u0646\u06cc \u0628\u0627 \u0639\u0633\u0644 \u0648 \u06af\u0631\u062f\u0648<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0634\u0627\u0645:<\/b><span style=\"font-weight: 400;\"> \u062e\u0648\u0631\u0627\u06a9 \u0639\u062f\u0633 + \u0633\u0627\u0644\u0627\u062f \u0633\u0628\u0632 + \u067e\u0631\u062a\u0642\u0627\u0644 \u062a\u0627\u0632\u0647<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"%D8%B1%D9%88%D8%B2_%D8%AF%D9%88%D9%85\"><\/span><b>\u0631\u0648\u0632 \u062f\u0648\u0645<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><b>\u0635\u0628\u062d\u0627\u0646\u0647:<\/b><span style=\"font-weight: 400;\"> \u0645\u0627\u0633\u062a \u06cc\u0648\u0646\u0627\u0646\u06cc + \u062c\u0648 \u062f\u0648\u0633\u0631 \u067e\u0631\u06a9 + \u062a\u0648\u062a\u200c\u0641\u0631\u0646\u06af\u06cc \u062a\u0627\u0632\u0647<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0645\u06cc\u0627\u0646\u200c \u0648\u0639\u062f\u0647:<\/b><span style=\"font-weight: 400;\"> \u06cc\u06a9 \u0645\u0648\u0632 + \u0686\u0646\u062f \u0639\u062f\u062f \u06af\u0631\u062f\u0648<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0646\u0627\u0647\u0627\u0631:<\/b><span style=\"font-weight: 400;\"> \u0645\u0627\u0647\u06cc \u0633\u0627\u0644\u0645\u0648\u0646 \u06af\u0631\u06cc\u0644\u200c\u0634\u062f\u0647 \u0628\u0627 \u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u0628\u062e\u0627\u0631\u067e\u0632 + \u0628\u0631\u0646\u062c \u0642\u0647\u0648\u0647\u200c\u0627\u06cc<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0645\u06cc\u0627\u0646\u200c \u0648\u0639\u062f\u0647:<\/b><span style=\"font-weight: 400;\"> \u062d\u0645\u0635 \u0628\u0627 \u0646\u062e\u0648\u062f \u067e\u0648\u0631\u0647\u200c\u0634\u062f\u0647 \u0648 \u0647\u0648\u06cc\u062c \u0648 \u062e\u06cc\u0627\u0631 \u062e\u0631\u062f\u0634\u062f\u0647<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0634\u0627\u0645:<\/b><span style=\"font-weight: 400;\"> \u0633\u0648\u067e \u0633\u0628\u0632\u06cc\u062c\u0627\u062a + \u0646\u0627\u0646 \u0633\u0628\u0648\u0633\u200c\u062f\u0627\u0631 + \u0633\u0627\u0644\u0627\u062f \u06a9\u0627\u0647\u0648<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"%D8%B1%D9%88%D8%B2_%D8%B3%D9%88%D9%85\"><\/span><b>\u0631\u0648\u0632 \u0633\u0648\u0645<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><b>\u0635\u0628\u062d\u0627\u0646\u0647:<\/b><span style=\"font-weight: 400;\"> \u0646\u0627\u0646 \u062a\u0633\u062a \u0633\u0628\u0648\u0633\u200c\u062f\u0627\u0631 + <a href=\"https:\/\/www.irangan.com\/mag\/health-benefits-of-avocado\/\">\u0622\u0648\u0648\u06a9\u0627\u062f\u0648<\/a> + \u062a\u062e\u0645\u200c \u0645\u0631\u063a \u0622\u0628\u200c\u067e\u0632 + \u06cc\u06a9 \u0644\u06cc\u0648\u0627\u0646 \u0622\u0628 \u067e\u0631\u062a\u0642\u0627\u0644 \u0637\u0628\u06cc\u0639\u06cc<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0645\u06cc\u0627\u0646\u200c \u0648\u0639\u062f\u0647:<\/b><span style=\"font-weight: 400;\"> \u0627\u0646\u062c\u06cc\u0631 \u062e\u0634\u06a9 + \u0686\u0646\u062f \u0628\u0627\u062f\u0627\u0645 \u0647\u0646\u062f\u06cc<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0646\u0627\u0647\u0627\u0631:<\/b><span style=\"font-weight: 400;\"> \u062e\u0648\u0631\u0627\u06a9 \u0646\u062e\u0648\u062f \u0648 \u0633\u0628\u0632\u06cc\u062c\u0627\u062a + \u06cc\u06a9 \u0628\u0631\u0634 \u0646\u0627\u0646 \u06a9\u0627\u0645\u0644<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0645\u06cc\u0627\u0646\u200c \u0648\u0639\u062f\u0647:<\/b><span style=\"font-weight: 400;\"> \u0627\u0633\u0645\u0648\u062a\u06cc \u0645\u0627\u0633\u062a \u06cc\u0648\u0646\u0627\u0646\u06cc \u0628\u0627 \u0645\u0648\u0632 \u0648 \u062f\u0627\u0631\u0686\u06cc\u0646<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0634\u0627\u0645:<\/b><span style=\"font-weight: 400;\"> \u0645\u0627\u0647\u06cc \u062a\u0646 + \u0633\u0627\u0644\u0627\u062f \u0627\u0633\u0641\u0646\u0627\u062c + \u06cc\u06a9 \u0639\u062f\u062f \u06a9\u06cc\u0648\u06cc<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"%D8%B1%D9%88%D8%B2_%DA%86%D9%87%D8%A7%D8%B1%D9%85\"><\/span><b>\u0631\u0648\u0632 \u0686\u0647\u0627\u0631\u0645<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><b>\u0635\u0628\u062d\u0627\u0646\u0647:<\/b><span style=\"font-weight: 400;\"> \u0646\u0627\u0646 \u0686\u0627\u0648\u062f\u0627\u0631 + \u067e\u0646\u06cc\u0631 \u0641\u062a\u0627 + \u062e\u06cc\u0627\u0631 \u0648 \u06af\u0648\u062c\u0647 + \u0632\u06cc\u062a\u0648\u0646<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0645\u06cc\u0627\u0646\u200c \u0648\u0639\u062f\u0647:<\/b><span style=\"font-weight: 400;\"> \u06cc\u06a9 \u0645\u0634\u062a \u067e\u0633\u062a\u0647 + \u06cc\u06a9 \u06af\u0644\u0627\u0628\u06cc<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0646\u0627\u0647\u0627\u0631:<\/b><span style=\"font-weight: 400;\"> \u0645\u0631\u063a \u06a9\u0628\u0627\u0628\u06cc \u0628\u0627 \u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u06af\u0631\u06cc\u0644\u200c\u0634\u062f\u0647 \u0645\u062b\u0644 \u0641\u0644\u0641\u0644 \u062f\u0644\u0645\u0647\u060c \u0628\u0627\u062f\u0645\u062c\u0627\u0646\u060c \u06a9\u062f\u0648 \u0633\u0628\u0632 + \u0628\u0631\u0634 \u0646\u0627\u0646 \u0633\u0628\u0648\u0633\u200c\u062f\u0627\u0631<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0645\u06cc\u0627\u0646\u200c \u0648\u0639\u062f\u0647:<\/b><span style=\"font-weight: 400;\"> \u0645\u0627\u0633\u062a \u06cc\u0648\u0646\u0627\u0646\u06cc + \u062f\u0627\u0646\u0647 \u0686\u06cc\u0627 + \u0639\u0633\u0644<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0634\u0627\u0645:<\/b><span style=\"font-weight: 400;\"> \u062e\u0648\u0631\u0627\u06a9 \u0644\u0648\u0628\u06cc\u0627 \u0686\u06cc\u062a\u06cc \u0628\u0627 \u0633\u0628\u0632\u06cc\u062c\u0627\u062a + \u0633\u0627\u0644\u0627\u062f \u0641\u0635\u0644<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-4374 size-full\" src=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/Mediterranean-Diet-Flatlay-04-1x1-1-85f522bcda2c4e0cb2eb269ad2356aff-min.jpg\" alt=\"\u0646\u0645\u0648\u0646\u0647 \u0645\u0646\u0648\u06cc \u0647\u0641\u062a\u06af\u06cc\" width=\"1600\" height=\"900\" srcset=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/Mediterranean-Diet-Flatlay-04-1x1-1-85f522bcda2c4e0cb2eb269ad2356aff-min.jpg 1600w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/Mediterranean-Diet-Flatlay-04-1x1-1-85f522bcda2c4e0cb2eb269ad2356aff-min-300x169.jpg 300w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/Mediterranean-Diet-Flatlay-04-1x1-1-85f522bcda2c4e0cb2eb269ad2356aff-min-1024x576.jpg 1024w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/Mediterranean-Diet-Flatlay-04-1x1-1-85f522bcda2c4e0cb2eb269ad2356aff-min-768x432.jpg 768w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/Mediterranean-Diet-Flatlay-04-1x1-1-85f522bcda2c4e0cb2eb269ad2356aff-min-1536x864.jpg 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%B1%D9%88%D8%B2_%D9%BE%D9%86%D8%AC%D9%85\"><\/span><b>\u0631\u0648\u0632 \u067e\u0646\u062c\u0645<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><b>\u0635\u0628\u062d\u0627\u0646\u0647:<\/b><span style=\"font-weight: 400;\"> \u062c\u0648 \u062f\u0648\u0633\u0631 \u067e\u062e\u062a\u0647 \u0634\u062f\u0647 \u0628\u0627 \u0634\u06cc\u0631 \u06a9\u0645\u200c\u0686\u0631\u0628 + \u062f\u0627\u0631\u0686\u06cc\u0646 + \u06a9\u0634\u0645\u0634 \u0648 \u06af\u0631\u062f\u0648<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0645\u06cc\u0627\u0646\u200c \u0648\u0639\u062f\u0647:<\/b><span style=\"font-weight: 400;\"> \u06cc\u06a9 \u0639\u062f\u062f \u067e\u0631\u062a\u0642\u0627\u0644 + \u0686\u0646\u062f \u0628\u0627\u062f\u0627\u0645<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0646\u0627\u0647\u0627\u0631:<\/b><span style=\"font-weight: 400;\"> \u0645\u06cc\u06af\u0648 \u062a\u0641\u062a\u200c\u062f\u0627\u062f\u0647 \u0628\u0627 \u0633\u06cc\u0631 \u0648 \u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646 + \u0628\u0631\u0646\u062c \u0642\u0647\u0648\u0647\u200c\u0627\u06cc + \u0633\u0627\u0644\u0627\u062f \u06a9\u0644\u0645<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0645\u06cc\u0627\u0646\u200c \u0648\u0639\u062f\u0647:<\/b><span style=\"font-weight: 400;\"> \u062d\u0645\u0635 \u0628\u0627 \u0633\u0627\u0642\u0647 \u06a9\u0631\u0641\u0633 \u0648 \u062e\u06cc\u0627\u0631<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0634\u0627\u0645:<\/b><span style=\"font-weight: 400;\"> \u062e\u0648\u0631\u0627\u06a9 \u0628\u0627\u0645\u06cc\u0647 + \u0646\u0627\u0646 \u0633\u0628\u0648\u0633\u200c\u062f\u0627\u0631 + \u0633\u0627\u0644\u0627\u062f \u0633\u0628\u0632<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"%D8%B1%D9%88%D8%B2_%D8%B4%D8%B4%D9%85\"><\/span><b>\u0631\u0648\u0632 \u0634\u0634\u0645<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><b>\u0635\u0628\u062d\u0627\u0646\u0647:<\/b><span style=\"font-weight: 400;\"> \u0646\u0627\u0646 \u0633\u0628\u0648\u0633\u200c\u062f\u0627\u0631 + \u06a9\u0631\u0647 \u0628\u0627\u062f\u0627\u0645 \u0632\u0645\u06cc\u0646\u06cc \u0637\u0628\u06cc\u0639\u06cc + \u0645\u0648\u0632 \u062e\u0631\u062f\u0634\u062f\u0647<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0645\u06cc\u0627\u0646\u200c \u0648\u0639\u062f\u0647:<\/b><span style=\"font-weight: 400;\"> \u0645\u0627\u0633\u062a \u06cc\u0648\u0646\u0627\u0646\u06cc \u0628\u0627 \u062a\u0648\u062a \u062a\u0627\u0632\u0647<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0646\u0627\u0647\u0627\u0631:<\/b><span style=\"font-weight: 400;\"> \u0644\u0627\u0632\u0627\u0646\u06cc\u0627 \u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u0628\u0627 \u067e\u0646\u06cc\u0631 \u06a9\u0645\u200c \u0686\u0631\u0628 + \u0633\u0627\u0644\u0627\u062f \u06a9\u0627\u0647\u0648<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0645\u06cc\u0627\u0646\u200c \u0648\u0639\u062f\u0647:<\/b><span style=\"font-weight: 400;\"> \u06cc\u06a9 \u0645\u0634\u062a \u0628\u0627\u062f\u0627\u0645 + \u06a9\u0634\u0645\u0634<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0634\u0627\u0645:<\/b><span style=\"font-weight: 400;\"> \u062e\u0648\u0631\u0627\u06a9 \u0639\u062f\u0633 \u0642\u0631\u0645\u0632 + \u0633\u0627\u0644\u0627\u062f \u06cc\u0648\u0646\u0627\u0646\u06cc + \u06cc\u06a9 \u0639\u062f\u062f \u0633\u06cc\u0628<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"%D8%B1%D9%88%D8%B2_%D9%87%D9%81%D8%AA%D9%85\"><\/span><b>\u0631\u0648\u0632 \u0647\u0641\u062a\u0645<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><b>\u0635\u0628\u062d\u0627\u0646\u0647:<\/b><span style=\"font-weight: 400;\"> \u0646\u0627\u0646 \u0633\u0628\u0648\u0633\u200c\u062f\u0627\u0631 + \u06af\u0648\u062c\u0647 + \u0632\u06cc\u062a\u0648\u0646 + \u062a\u062e\u0645\u200c \u0645\u0631\u063a \u0639\u0633\u0644\u06cc + \u06cc\u06a9 \u0641\u0646\u062c\u0627\u0646 \u0686\u0627\u06cc \u0633\u0628\u0632<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0645\u06cc\u0627\u0646\u200c \u0648\u0639\u062f\u0647:<\/b><span style=\"font-weight: 400;\"> \u06cc\u06a9 \u0645\u0634\u062a \u06af\u0631\u062f\u0648 + \u06cc\u06a9 \u0639\u062f\u062f \u0645\u0648\u0632 \u06a9\u0648\u0686\u06a9<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0646\u0627\u0647\u0627\u0631:<\/b><span style=\"font-weight: 400;\"> \u0645\u0627\u0647\u06cc \u0633\u0627\u0631\u062f\u06cc\u0646 \u06a9\u0628\u0627\u0628\u06cc + \u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u0628\u062e\u0627\u0631\u067e\u0632 + \u0646\u0627\u0646 \u06a9\u0627\u0645\u0644<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0645\u06cc\u0627\u0646\u200c \u0648\u0639\u062f\u0647:<\/b><span style=\"font-weight: 400;\"> \u0627\u0633\u0645\u0648\u062a\u06cc \u0633\u0628\u0632 \u0628\u0627 \u0627\u0633\u0641\u0646\u0627\u062c\u060c \u062e\u06cc\u0627\u0631\u060c \u0633\u06cc\u0628 \u0633\u0628\u0632\u060c \u0644\u06cc\u0645\u0648<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0634\u0627\u0645:<\/b><span style=\"font-weight: 400;\"> \u062e\u0648\u0631\u0627\u06a9 \u0646\u062e\u0648\u062f \u0628\u0627 \u0628\u0627\u062f\u0645\u062c\u0627\u0646 + \u0633\u0627\u0644\u0627\u062f \u0641\u0635\u0644 + \u06cc\u06a9 \u0639\u062f\u062f \u06af\u0644\u0627\u0628\u06cc<\/span><\/li>\n<\/ul>\n<p><strong>\u00a0\u0646\u06a9\u0627\u062a \u0645\u0647\u0645 \u062f\u0631\u0628\u0627\u0631\u0647 \u0646\u0645\u0648\u0646\u0647 \u0645\u0646\u0648 \u0631\u0698\u06cc\u0645 \u0645\u062f\u06cc\u062a\u0631\u0627\u0646\u0647\u200c\u0627\u06cc:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u0646\u0648\u0634\u06cc\u062f\u0646\u06cc \u0627\u0635\u0644\u06cc \u062f\u0631 \u062a\u0645\u0627\u0645 \u0631\u0648\u0632\u0647\u0627 \u0622\u0628 \u0648 \u062f\u0645\u0646\u0648\u0634 \u06af\u06cc\u0627\u0647\u06cc \u0627\u0633\u062a.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u0631\u0648\u063a\u0646 \u0627\u0635\u0644\u06cc \u0628\u0631\u0627\u06cc \u067e\u062e\u062a\u200c \u0648 \u067e\u0632 \u06cc\u0627 \u0633\u0627\u0644\u0627\u062f \u0647\u0645\u06cc\u0634\u0647 \u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646 \u0627\u0633\u062a.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u0647\u0631 \u0648\u0639\u062f\u0647 \u0634\u0627\u0645\u0644 \u0641\u06cc\u0628\u0631\u060c \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0648 \u0686\u0631\u0628\u06cc \u0633\u0627\u0644\u0645 \u0627\u0633\u062a \u062a\u0627 \u062a\u0639\u0627\u062f\u0644 \u063a\u0630\u0627\u06cc\u06cc \u062d\u0641\u0638 \u0634\u0648\u062f.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<\/ul>\n<p>\r\n<div class=\"pros-cons-container\">\r\n            <div class=\"pros-cons-title\">\u0645\u0632\u0627\u06cc\u0627 \u0648 \u0645\u0639\u0627\u06cc\u0628 \u0631\u0698\u06cc\u0645 \u0645\u062f\u06cc\u062a\u0631\u0627\u0646\u0647\u200c\u0627\u06cc<\/div>\r\n        \r\n    <div class=\"pros-cons-content\">\r\n        <!-- Pros Column -->\r\n        <div class=\"pros-column\">\r\n            <div class=\"pros-title\">\u0645\u0632\u0627\u06cc\u0627<\/div>\r\n                            <ul class=\"pros-list\">\r\n                                            <li class=\"pros-item\">\u062a\u0646\u0648\u0639 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0627\u0644\u0627: \u0634\u0627\u0645\u0644 \u0645\u06cc\u0648\u0647\u060c \u0633\u0628\u0632\u06cc\u060c \u063a\u0644\u0627\u062a \u06a9\u0627\u0645\u0644\u060c \u0645\u0627\u0647\u06cc\u060c \u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646 \u0648 \u0645\u063a\u0632\u0647\u0627<\/li>\r\n                                            <li class=\"pros-item\">\u0633\u0644\u0627\u0645\u062a \u0642\u0644\u0628 \u0648 \u0639\u0631\u0648\u0642: \u06a9\u0627\u0647\u0634 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u0628\u062f (LDL) \u0648 \u0641\u0634\u0627\u0631 \u062e\u0648\u0646<\/li>\r\n                                            <li class=\"pros-item\">\u06a9\u0646\u062a\u0631\u0644 \u0648\u0632\u0646: \u06a9\u0645\u06a9 \u0628\u0647 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u062a\u062f\u0631\u06cc\u062c\u06cc \u0648 \u067e\u0627\u06cc\u062f\u0627\u0631<\/li>\r\n                                            <li class=\"pros-item\">\u062f\u0648\u0627\u0645 \u0648 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc: \u0645\u062d\u062f\u0648\u062f\u06cc\u062a \u0633\u062e\u062a \u0646\u062f\u0627\u0631\u062f \u0648 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0633\u0628\u06a9 \u0632\u0646\u062f\u06af\u06cc \u0634\u0648\u062f<\/li>\r\n                                            <li class=\"pros-item\">\u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0628\u06cc\u0645\u0627\u0631\u06cc\u200c\u0647\u0627: \u06a9\u0627\u0647\u0634 \u0631\u06cc\u0633\u06a9 \u062f\u06cc\u0627\u0628\u062a \u0646\u0648\u0639 \u06f2 \u0648 \u0628\u0631\u062e\u06cc \u0633\u0631\u0637\u0627\u0646\u200c\u0647\u0627<\/li>\r\n                                    <\/ul>\r\n                    <\/div>\r\n        \r\n        <!-- Cons Column -->\r\n        <div class=\"cons-column\">\r\n            <div class=\"cons-title\">\u0645\u0639\u0627\u06cc\u0628<\/div>\r\n                            <ul class=\"cons-list\">\r\n                                            <li class=\"cons-item\">\u0647\u0632\u06cc\u0646\u0647 \u0646\u0633\u0628\u062a\u0627\u064b \u0628\u0627\u0644\u0627: \u0645\u0635\u0631\u0641 \u0645\u0627\u0647\u06cc\u060c \u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646 \u0648 \u0645\u063a\u0632\u0647\u0627 \u06af\u0631\u0627\u0646 \u062a\u0645\u0627\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/li>\r\n                                            <li class=\"cons-item\">\u0646\u062a\u0627\u06cc\u062c \u062a\u062f\u0631\u06cc\u062c\u06cc: \u0627\u062b\u0631\u0627\u062a \u0645\u062b\u0628\u062a \u0631\u0648\u06cc \u0633\u0644\u0627\u0645\u062a \u0632\u0645\u0627\u0646\u200c\u0628\u0631 \u0627\u0633\u062a \u0648 \u0641\u0648\u0631\u06cc \u062f\u06cc\u062f\u0647 \u0646\u0645\u06cc\u200c\u0634\u0648\u062f.<\/li>\r\n                                            <li class=\"cons-item\">\u0646\u06cc\u0627\u0632 \u0628\u0647 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0631\u06cc\u0632\u06cc: \u067e\u062e\u062a \u063a\u0630\u0627\u0647\u0627\u06cc \u0633\u0627\u0644\u0645 \u0648\u0642\u062a \u0628\u06cc\u0634\u062a\u0631\u06cc \u0645\u06cc\u200c\u06af\u06cc\u0631\u062f.<\/li>\r\n                                            <li class=\"cons-item\">\u0645\u0635\u0631\u0641 \u0645\u062d\u062f\u0648\u062f \u06af\u0648\u0634\u062a \u0642\u0631\u0645\u0632: \u0628\u0631\u0627\u06cc \u0639\u0644\u0627\u0642\u0647\u200c\u0645\u0646\u062f\u0627\u0646 \u0628\u0647 \u06af\u0648\u0634\u062a \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0633\u062e\u062a \u0628\u0627\u0634\u062f.<\/li>\r\n                                            <li class=\"cons-item\">\u0639\u062f\u0645 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0633\u0631\u06cc\u0639: \u0628\u0631\u0627\u06cc \u06a9\u0633\u0627\u0646\u06cc \u06a9\u0647 \u06a9\u0627\u0647\u0634 \u0641\u0648\u0631\u06cc \u0648\u0632\u0646 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u0646\u062f \u0645\u0646\u0627\u0633\u0628 \u0646\u06cc\u0633\u062a.<\/li>\r\n                                    <\/ul>\r\n                    <\/div>\r\n    <\/div>\r\n<\/div> <b><\/b><\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D9%85%D9%82%D8%A7%DB%8C%D8%B3%D9%87_%D8%A8%D8%A7_%D8%B1%DA%98%DB%8C%D9%85%E2%80%8C%D9%87%D8%A7%DB%8C_%D8%AF%DB%8C%DA%AF%D8%B1\"><\/span><b>\u0645\u0642\u0627\u06cc\u0633\u0647 \u0628\u0627 \u0631\u0698\u06cc\u0645\u200c\u0647\u0627\u06cc \u062f\u06cc\u06af\u0631<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u0628\u0631\u0627\u06cc \u062f\u0631\u06a9 \u0628\u0647\u062a\u0631\u060c \u0644\u0627\u0632\u0645 \u0627\u0633\u062a \u0628\u0647 <\/span>\u062a\u0641\u0627\u0648\u062a \u0645\u062f\u06cc\u062a\u0631\u0627\u0646\u0647 \u0627\u06cc \u0628\u0627 \u0633\u0627\u06cc\u0631 \u0631\u0698\u06cc\u0645 \u0647\u0627<span style=\"font-weight: 400;\"> \u0628\u067e\u0631\u062f\u0627\u0632\u06cc\u0645.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D9%85%D9%82%D8%A7%DB%8C%D8%B3%D9%87_%D8%A8%D8%A7_%D8%B1%DA%98%DB%8C%D9%85_%DA%A9%D8%AA%D9%88%DA%98%D9%86%DB%8C%DA%A9\"><\/span><b>\u0645\u0642\u0627\u06cc\u0633\u0647 \u0628\u0627 \u0631\u0698\u06cc\u0645 \u06a9\u062a\u0648\u0698\u0646\u06cc\u06a9<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.irangan.com\/mag\/ketogenic-diet-benefits\/\">\u0631\u0698\u06cc\u0645 \u06a9\u062a\u0648<\/a> \u0645\u0635\u0631\u0641 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0631\u0627 \u0628\u0647 \u0634\u062f\u062a \u0645\u062d\u062f\u0648\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f\u060c \u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u0631\u0698\u06cc\u0645 \u0645\u062f\u06cc\u062a\u0631\u0627\u0646\u0647\u200c\u0627\u06cc \u0645\u0635\u0631\u0641 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\u200c\u0647\u0627\u06cc \u0633\u0627\u0644\u0645 \u0645\u0627\u0646\u0646\u062f \u0646\u0627\u0646 \u0633\u0628\u0648\u0633\u200c\u062f\u0627\u0631 \u0648 \u062d\u0628\u0648\u0628\u0627\u062a \u0631\u0627 \u0645\u062c\u0627\u0632 \u0645\u06cc\u200c\u062f\u0627\u0646\u062f.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D9%85%D9%82%D8%A7%DB%8C%D8%B3%D9%87_%D8%A8%D8%A7_%D8%B1%DA%98%DB%8C%D9%85_%DA%AF%DB%8C%D8%A7%D9%87%E2%80%8C%D8%AE%D9%88%D8%A7%D8%B1%DB%8C\"><\/span><b>\u0645\u0642\u0627\u06cc\u0633\u0647 \u0628\u0627 \u0631\u0698\u06cc\u0645 \u06af\u06cc\u0627\u0647\u200c\u062e\u0648\u0627\u0631\u06cc<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0628\u0631\u062e\u0644\u0627\u0641 \u0631\u0698\u06cc\u0645 <\/span><span style=\"font-weight: 400;\">\u06af\u06cc\u0627\u0647\u200c\u062e\u0648\u0627\u0631\u06cc \u06a9\u0627\u0645\u0644\u060c \u0631\u0698\u06cc\u0645 \u0645\u062f\u06cc\u062a\u0631\u0627\u0646\u0647\u200c\u0627\u06cc \u0645\u0635\u0631\u0641 \u0645\u0627\u0647\u06cc \u0648 \u0645\u0631\u063a \u0631\u0627 \u0645\u062c\u0627\u0632 \u0645\u06cc\u200c\u062f\u0627\u0646\u062f. \u0627\u06cc\u0646 \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u062a\u0646\u0648\u0639 \u063a\u0630\u0627\u06cc\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f \u0648 \u062a\u0623\u0645\u06cc\u0646 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0622\u0633\u0627\u0646\u200c\u062a\u0631 \u0634\u0648\u062f.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D9%85%D9%82%D8%A7%DB%8C%D8%B3%D9%87_%D8%A8%D8%A7_%D8%B1%DA%98%DB%8C%D9%85_%D9%BE%D8%A7%D9%84%D8%A6%D9%88\"><\/span><b>\u0645\u0642\u0627\u06cc\u0633\u0647 \u0628\u0627 \u0631\u0698\u06cc\u0645 \u067e\u0627\u0644\u0626\u0648<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u062f\u0631 \u0631\u0698\u06cc\u0645 \u067e\u0627\u0644\u0626\u0648 \u0645\u0635\u0631\u0641 \u0646\u0627\u0646 \u0648 \u0644\u0628\u0646\u06cc\u0627\u062a \u0645\u0645\u0646\u0648\u0639 \u0627\u0633\u062a\u060c \u0627\u0645\u0627 \u062f\u0631 \u0631\u0698\u06cc\u0645 \u0645\u062f\u06cc\u062a\u0631\u0627\u0646\u0647\u200c\u0627\u06cc \u0627\u06cc\u0646 \u0645\u0648\u0627\u062f \u062f\u0631 \u0645\u0642\u0627\u062f\u06cc\u0631 \u0645\u0646\u0627\u0633\u0628 \u06af\u0646\u062c\u0627\u0646\u062f\u0647 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D9%85%D9%82%D8%A7%DB%8C%D8%B3%D9%87_%D8%A8%D8%A7_%D8%B1%DA%98%DB%8C%D9%85_%DA%A9%D9%85%E2%80%8C_%DA%A9%D8%A7%D9%84%D8%B1%DB%8C\"><\/span><b>\u0645\u0642\u0627\u06cc\u0633\u0647 \u0628\u0627 \u0631\u0698\u06cc\u0645 \u06a9\u0645\u200c \u06a9\u0627\u0644\u0631\u06cc<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0631\u0698\u06cc\u0645\u200c\u0647\u0627\u06cc \u06a9\u0645\u200c \u06a9\u0627\u0644\u0631\u06cc \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u0633\u062e\u062a\u06af\u06cc\u0631\u0627\u0646\u0647 \u0648 \u0645\u0648\u0642\u062a\u06cc \u0647\u0633\u062a\u0646\u062f\u060c \u0627\u0645\u0627 \u0631\u0698\u06cc\u0645 \u0645\u062f\u06cc\u062a\u0631\u0627\u0646\u0647\u200c\u0627\u06cc \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631 \u0628\u0648\u062f\u0647 \u0648 \u0628\u0631\u0627\u06cc \u062a\u0645\u0627\u0645 \u0639\u0645\u0631 \u0642\u0627\u0628\u0644 \u0627\u062c\u0631\u0627\u0633\u062a.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-4365 size-full\" src=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/visual-selection-2-min.jpg\" alt=\"\u0645\u0642\u0627\u06cc\u0633\u0647 \u0631\u0698\u06cc\u0645 \u0645\u062f\u06cc\u062a\u0631\u0627\u0646\u0647\u200c\u0627\u06cc \u0628\u0627 \u0633\u0627\u06cc\u0631 \u0631\u0698\u06cc\u0645\u200c\u0647\u0627\" width=\"1600\" height=\"900\" srcset=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/visual-selection-2-min.jpg 1600w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/visual-selection-2-min-300x169.jpg 300w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/visual-selection-2-min-1024x576.jpg 1024w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/visual-selection-2-min-768x432.jpg 768w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/09\/visual-selection-2-min-1536x864.jpg 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D9%85%D9%82%D8%A7%DB%8C%D8%B3%D9%87_%D8%B1%DA%98%DB%8C%D9%85_%D9%85%D8%AF%DB%8C%D8%AA%D8%B1%D8%A7%D9%86%D9%87%E2%80%8C%D8%A7%DB%8C_%D8%A8%D8%A7_%D8%B3%D8%A7%DB%8C%D8%B1_%D8%B1%DA%98%DB%8C%D9%85%E2%80%8C%D9%87%D8%A7\"><\/span><b>\u0645\u0642\u0627\u06cc\u0633\u0647 \u0631\u0698\u06cc\u0645 \u0645\u062f\u06cc\u062a\u0631\u0627\u0646\u0647\u200c\u0627\u06cc \u0628\u0627 \u0633\u0627\u06cc\u0631 \u0631\u0698\u06cc\u0645\u200c\u0647\u0627<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<table style=\"border-collapse: collapse; width: 100%; height: 509px;\">\n<tbody>\n<tr style=\"height: 51px;\">\n<td style=\"width: 16.7004%; height: 51px;\"><b>\u0648\u06cc\u0698\u06af\u06cc\u200c\u0647\u0627<\/b><\/td>\n<td style=\"width: 16.7004%; height: 51px;\"><b>\u0631\u0698\u06cc\u0645 \u0645\u062f\u06cc\u062a\u0631\u0627\u0646\u0647\u200c\u0627\u06cc<\/b><\/td>\n<td style=\"width: 16.7004%; height: 51px;\"><b>\u0631\u0698\u06cc\u0645 \u06a9\u062a\u0648\u0698\u0646\u06cc\u06a9<\/b><\/td>\n<td style=\"width: 16.7004%; height: 51px;\"><b>\u0631\u0698\u06cc\u0645 \u06af\u06cc\u0627\u0647\u200c\u062e\u0648\u0627\u0631\u06cc<\/b><\/td>\n<td style=\"width: 16.7004%; height: 51px;\"><b>\u0631\u0698\u06cc\u0645 \u067e\u0627\u0644\u0626\u0648<\/b><\/td>\n<td style=\"width: 16.7004%; height: 51px;\"><b>\u0631\u0698\u06cc\u0645 \u06a9\u0645\u200c\u06a9\u0627\u0644\u0631\u06cc \u0633\u062e\u062a\u06af\u06cc\u0631\u0627\u0646\u0647<\/b><\/td>\n<\/tr>\n<tr style=\"height: 102px;\">\n<td style=\"width: 16.7004%; height: 102px;\"><b>\u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a<\/b><\/td>\n<td style=\"width: 16.7004%; height: 102px;\"><span style=\"font-weight: 400;\">\u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0633\u0627\u0644\u0645 \u0645\u062c\u0627\u0632 \u0627\u0633\u062a<\/span><\/td>\n<td style=\"width: 16.7004%; height: 102px;\"><span style=\"font-weight: 400;\">\u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0628\u0627\u06cc\u062f \u06a9\u0645\u062a\u0631 \u0627\u0632 \u06f5\u066a \u0627\u0646\u0631\u0698\u06cc \u0631\u0648\u0632\u0627\u0646\u0647 \u0631\u0627 \u062a\u0627\u0645\u06cc\u0646 \u06a9\u0646\u062f<\/span><\/td>\n<td style=\"width: 16.7004%; height: 102px;\"><span style=\"font-weight: 400;\">\u0641\u0642\u0637 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0627\u0631\u062a \u06af\u06cc\u0627\u0647\u06cc<\/span><\/td>\n<td style=\"width: 16.7004%; height: 102px;\"><span style=\"font-weight: 400;\">\u062d\u0630\u0641 \u063a\u0644\u0627\u062a \u0648 \u062d\u0628\u0648\u0628\u0627\u062a<\/span><\/td>\n<td style=\"width: 16.7004%; height: 102px;\"><span style=\"font-weight: 400;\">\u0645\u0639\u0645\u0648\u0644\u0627\u064b \u0645\u062d\u062f\u0648\u062f \u0648 \u06a9\u0645\u200c\u062d\u062c\u0645<\/span><\/td>\n<\/tr>\n<tr style=\"height: 77px;\">\n<td style=\"width: 16.7004%; height: 77px;\"><b>\u0645\u0646\u0628\u0639 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646<\/b><\/td>\n<td style=\"width: 16.7004%; height: 77px;\"><span style=\"font-weight: 400;\">\u0645\u0627\u0647\u06cc\u060c \u0645\u0631\u063a\u060c \u062d\u0628\u0648\u0628\u0627\u062a\u060c \u0645\u063a\u0632\u0647\u0627<\/span><\/td>\n<td style=\"width: 16.7004%; height: 77px;\"><span style=\"font-weight: 400;\">\u06af\u0648\u0634\u062a\u060c \u0645\u0631\u063a\u060c \u0645\u0627\u0647\u06cc\u060c \u062a\u062e\u0645\u200c\u0645\u0631\u063a<\/span><\/td>\n<td style=\"width: 16.7004%; height: 77px;\"><span style=\"font-weight: 400;\">\u062d\u0628\u0648\u0628\u0627\u062a\u060c \u0633\u0648\u06cc\u0627\u060c \u0645\u063a\u0632\u0647\u0627<\/span><\/td>\n<td style=\"width: 16.7004%; height: 77px;\"><span style=\"font-weight: 400;\">\u06af\u0648\u0634\u062a\u060c \u0645\u0627\u0647\u06cc\u060c \u062a\u062e\u0645\u200c\u0645\u0631\u063a<\/span><\/td>\n<td style=\"width: 16.7004%; height: 77px;\"><span style=\"font-weight: 400;\">\u0627\u063a\u0644\u0628 \u06af\u0648\u0634\u062a \u0648 \u0645\u0631\u063a<\/span><\/td>\n<\/tr>\n<tr style=\"height: 77px;\">\n<td style=\"width: 16.7004%; height: 77px;\"><b>\u0686\u0631\u0628\u06cc \u0627\u0635\u0644\u06cc<\/b><\/td>\n<td style=\"width: 16.7004%; height: 77px;\"><span style=\"font-weight: 400;\">\u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646 \u0648 \u0645\u063a\u0632\u0647\u0627<\/span><\/td>\n<td style=\"width: 16.7004%; height: 77px;\"><span style=\"font-weight: 400;\">\u0686\u0631\u0628\u06cc \u062d\u06cc\u0648\u0627\u0646\u06cc \u0648 \u0631\u0648\u063a\u0646\u200c\u0647\u0627\u06cc \u0627\u0634\u0628\u0627\u0639<\/span><\/td>\n<td style=\"width: 16.7004%; height: 77px;\"><span style=\"font-weight: 400;\">\u0631\u0648\u063a\u0646\u200c\u0647\u0627\u06cc \u06af\u06cc\u0627\u0647\u06cc<\/span><\/td>\n<td style=\"width: 16.7004%; height: 77px;\"><span style=\"font-weight: 400;\">\u0631\u0648\u063a\u0646 \u062d\u06cc\u0648\u0627\u0646\u06cc \u0648 \u0645\u063a\u0632\u0647\u0627<\/span><\/td>\n<td style=\"width: 16.7004%; height: 77px;\"><span style=\"font-weight: 400;\">\u0628\u0633\u062a\u06af\u06cc \u0628\u0647 \u0646\u0648\u0639 \u0631\u0698\u06cc\u0645 \u062f\u0627\u0631\u062f<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 16.7004%;\"><b>\u0644\u0628\u0646\u06cc\u0627\u062a<\/b><\/td>\n<td style=\"width: 16.7004%;\"><span style=\"font-weight: 400;\">\u0645\u062c\u0627\u0632 \u062f\u0631 \u062d\u062f \u0645\u062a\u0639\u0627\u062f\u0644<\/span><\/td>\n<td style=\"width: 16.7004%;\"><span style=\"font-weight: 400;\">\u0645\u062d\u062f\u0648\u062f \u06cc\u0627 \u062d\u0630\u0641<\/span><\/td>\n<td style=\"width: 16.7004%;\"><span style=\"font-weight: 400;\">\u0645\u0639\u0645\u0648\u0644\u0627\u064b \u062d\u0630\u0641\u00a0<\/span><\/td>\n<td style=\"width: 16.7004%;\"><span style=\"font-weight: 400;\">\u062d\u0630\u0641 \u06a9\u0627\u0645\u0644<\/span><\/td>\n<td style=\"width: 16.7004%;\"><span style=\"font-weight: 400;\">\u0627\u063a\u0644\u0628 \u0645\u062c\u0627\u0632 \u0627\u0645\u0627 \u06a9\u0645\u200c \u0686\u0631\u0628<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 16.7004%;\"><b>\u06af\u0648\u0634\u062a \u0642\u0631\u0645\u0632<\/b><\/td>\n<td style=\"width: 16.7004%;\"><span style=\"font-weight: 400;\">\u0645\u062d\u062f\u0648\u062f<\/span><\/td>\n<td style=\"width: 16.7004%;\"><span style=\"font-weight: 400;\">\u0645\u062c\u0627\u0632 \u0648 \u067e\u0631\u0645\u0635\u0631\u0641<\/span><\/td>\n<td style=\"width: 16.7004%;\"><span style=\"font-weight: 400;\">\u0645\u0645\u0646\u0648\u0639<\/span><\/td>\n<td style=\"width: 16.7004%;\"><span style=\"font-weight: 400;\">\u067e\u0631\u0645\u0635\u0631\u0641<\/span><\/td>\n<td style=\"width: 16.7004%;\"><span style=\"font-weight: 400;\">\u0628\u0633\u062a\u06af\u06cc \u0628\u0647 \u0646\u0648\u0639 \u0631\u0698\u06cc\u0645 \u062f\u0627\u0631\u062f<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 16.7004%;\"><b>\u062f\u0648\u0627\u0645 \u0637\u0648\u0644\u0627\u0646\u06cc\u200c \u0645\u062f\u062a<\/b><\/td>\n<td style=\"width: 16.7004%;\"><span style=\"font-weight: 400;\">\u0628\u0627\u0644\u0627\u00a0<\/span><\/td>\n<td style=\"width: 16.7004%;\"><span style=\"font-weight: 400;\">\u067e\u0627\u06cc\u06cc\u0646<\/span><\/td>\n<td style=\"width: 16.7004%;\"><span style=\"font-weight: 400;\">\u0645\u062a\u0648\u0633\u0637<\/span><\/td>\n<td style=\"width: 16.7004%;\"><span style=\"font-weight: 400;\">\u067e\u0627\u06cc\u06cc\u0646 \u062a\u0627 \u0645\u062a\u0648\u0633\u0637\u00a0<\/span><\/td>\n<td style=\"width: 16.7004%;\"><span style=\"font-weight: 400;\">\u067e\u0627\u06cc\u06cc\u0646\u00a0<\/span><\/td>\n<\/tr>\n<tr style=\"height: 77px;\">\n<td style=\"width: 16.7004%; height: 77px;\"><b>\u062a\u0645\u0631\u06a9\u0632 \u0627\u0635\u0644\u06cc<\/b><\/td>\n<td style=\"width: 16.7004%; height: 77px;\"><span style=\"font-weight: 400;\">\u062a\u0639\u0627\u062f\u0644\u060c \u0633\u0644\u0627\u0645\u062a \u0642\u0644\u0628\u060c \u0637\u0648\u0644 \u0639\u0645\u0631<\/span><\/td>\n<td style=\"width: 16.7004%; height: 77px;\"><span style=\"font-weight: 400;\">\u06a9\u0627\u0647\u0634 \u0633\u0631\u06cc\u0639 \u0648\u0632\u0646 \u0627\u0632 \u0637\u0631\u06cc\u0642 \u06a9\u062a\u0648\u0632<\/span><\/td>\n<td style=\"width: 16.7004%; height: 77px;\"><span style=\"font-weight: 400;\">\u062d\u0630\u0641 \u0645\u062d\u0635\u0648\u0644\u0627\u062a \u062d\u06cc\u0648\u0627\u0646\u06cc<\/span><\/td>\n<td style=\"width: 16.7004%; height: 77px;\"><span style=\"font-weight: 400;\">\u0628\u0627\u0632\u06af\u0634\u062a \u0628\u0647 \u063a\u0630\u0627\u06cc \u0627\u0646\u0633\u0627\u0646\u200c\u0647\u0627\u06cc \u0627\u0648\u0644\u06cc\u0647<\/span><\/td>\n<td style=\"width: 16.7004%; height: 77px;\"><span style=\"font-weight: 400;\">\u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0633\u0631\u06cc\u0639 \u0648 \u0645\u0648\u0642\u062a<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 16.7004%;\"><b>\u0641\u0648\u0627\u06cc\u062f \u0627\u0635\u0644\u06cc<\/b><\/td>\n<td style=\"width: 16.7004%;\"><span style=\"font-weight: 400;\">\u0633\u0644\u0627\u0645\u062a \u0642\u0644\u0628 \u0648 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u062a\u062f\u0631\u06cc\u062c\u06cc<\/span><\/td>\n<td style=\"width: 16.7004%;\"><span style=\"font-weight: 400;\">\u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0633\u0631\u06cc\u0639<\/span><\/td>\n<td style=\"width: 16.7004%;\"><span style=\"font-weight: 400;\">\u0627\u062e\u0644\u0627\u0642\u06cc \u0648 \u0632\u06cc\u0633\u062a\u200c \u0645\u062d\u06cc\u0637\u06cc<\/span><\/td>\n<td style=\"width: 16.7004%;\"><span style=\"font-weight: 400;\">\u062f\u0648\u0631\u06cc \u0627\u0632 \u063a\u0630\u0627\u0647\u0627\u06cc \u0641\u0631\u0622\u0648\u0631\u06cc\u200c\u0634\u062f\u0647<\/span><\/td>\n<td style=\"width: 16.7004%;\"><span style=\"font-weight: 400;\">\u06a9\u0627\u0647\u0634 \u0633\u0631\u06cc\u0639 \u0648\u0632\u0646<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 16.7004%;\"><b>\u0645\u062d\u062f\u0648\u062f\u06cc\u062a\u200c\u0647\u0627<\/b><\/td>\n<td style=\"width: 16.7004%;\"><span style=\"font-weight: 400;\">\u062a\u0642\u0631\u06cc\u0628\u0627\u064b \u0645\u062d\u062f\u0648\u062f\u06cc\u062a\u06cc \u0646\u062f\u0627\u0631\u062f<\/span><\/td>\n<td style=\"width: 16.7004%;\"><span style=\"font-weight: 400;\">\u0645\u062d\u062f\u0648\u062f\u06cc\u062a \u0634\u062f\u06cc\u062f \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a<\/span><\/td>\n<td style=\"width: 16.7004%;\"><span style=\"font-weight: 400;\">\u0646\u06cc\u0627\u0632 \u0628\u0647 \u062c\u0627\u06cc\u06af\u0632\u06cc\u0646\u06cc \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0648 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12<\/span><\/td>\n<td style=\"width: 16.7004%;\"><span style=\"font-weight: 400;\">\u062d\u0630\u0641 \u063a\u0644\u0627\u062a \u0648 \u0644\u0628\u0646\u06cc\u0627\u062a<\/span><\/td>\n<td style=\"width: 16.7004%;\"><span style=\"font-weight: 400;\">\u062d\u0633 \u06af\u0631\u0633\u0646\u06af\u06cc\u060c \u06a9\u0645\u0628\u0648\u062f \u0645\u0648\u0627\u062f \u0645\u063a\u0630\u06cc<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><span class=\"ez-toc-section\" id=\"%D8%AC%D9%85%D8%B9%E2%80%8C%D8%A8%D9%86%D8%AF%DB%8C\"><\/span><b>\u062c\u0645\u0639\u200c\u0628\u0646\u062f\u06cc<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u0631\u0698\u06cc\u0645 \u0645\u062f\u06cc\u062a\u0631\u0627\u0646\u0647\u200c\u0627\u06cc \u062a\u0646\u0647\u0627 \u06cc\u06a9 \u0627\u0644\u06af\u0648\u06cc \u063a\u0630\u0627\u06cc\u06cc \u0646\u06cc\u0633\u062a\u060c \u0628\u0644\u06a9\u0647 \u0631\u0627\u0647\u06cc \u0628\u0631\u0627\u06cc \u062f\u0627\u0634\u062a\u0646 \u0632\u0646\u062f\u06af\u06cc \u0633\u0627\u0644\u0645\u200c\u062a\u0631 \u0648 \u0637\u0648\u0644\u0627\u0646\u06cc\u200c\u062a\u0631 \u0627\u0633\u062a. \u0627\u0646\u062a\u062e\u0627\u0628 <\/span>\u0631\u0698\u06cc\u0645 \u0645\u062f\u06cc\u062a\u0631\u0627\u0646\u0647 \u0627\u06cc \u06f1\u06f5 \u0631\u0648\u0632\u0647 \u06cc\u0627 \u0631\u0698\u06cc\u0645 \u0645\u062f\u06cc\u062a\u0631\u0627\u0646\u0647 \u0627\u06cc \u06f3\u06f0 \u0631\u0648\u0632\u0647<span style=\"font-weight: 400;\"> \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639\u06cc \u0639\u0627\u0644\u06cc \u0628\u0631\u0627\u06cc \u062a\u063a\u06cc\u06cc\u0631 \u0639\u0627\u062f\u0627\u062a \u063a\u0630\u0627\u06cc\u06cc \u0628\u0627\u0634\u062f. <\/span><span style=\"font-weight: 400;\">\u0627\u06cc\u0646 \u0631\u0698\u06cc\u0645 \u0628\u0627 \u062a\u0623\u06a9\u06cc\u062f \u0628\u0631 \u0645\u0635\u0631\u0641 \u063a\u0630\u0627\u0647\u0627\u06cc \u0637\u0628\u06cc\u0639\u06cc\u060c \u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646\u060c \u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u0648 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u200c\u0647\u0627\u06cc \u0633\u0627\u0644\u0645 \u0646\u0647 \u062a\u0646\u0647\u0627 \u0628\u0647 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0628\u0644\u06a9\u0647 \u0641\u0648\u0627\u06cc\u062f \u0686\u0634\u0645\u06af\u06cc\u0631\u06cc \u0628\u0631\u0627\u06cc \u0642\u0644\u0628\u060c \u0645\u063a\u0632 \u0648 \u0628\u062f\u0646 \u062f\u0627\u0631\u062f. <\/span><span style=\"font-weight: 400;\">\u0628\u0647 \u0632\u0628\u0627\u0646 \u0633\u0627\u062f\u0647\u060c \u0627\u06af\u0631 \u0628\u0647 \u062f\u0646\u0628\u0627\u0644 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0627\u06cc \u0647\u0633\u062a\u06cc\u062f \u06a9\u0647 \u0647\u0645 \u062a\u0646\u0648\u0639 \u063a\u0630\u0627\u06cc\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f \u0648 \u0647\u0645 \u0628\u0631\u0627\u06cc \u0637\u0648\u0644\u0627\u0646\u06cc \u0645\u062f\u062a \u0642\u0627\u0628\u0644 \u0627\u062c\u0631\u0627 \u0628\u0627\u0634\u062f\u060c \u0631\u0698\u06cc\u0645 \u0645\u062f\u06cc\u062a\u0631\u0627\u0646\u0647\u200c\u0627\u06cc \u0628\u0647\u062a\u0631\u06cc\u0646 \u0627\u0646\u062a\u062e\u0627\u0628 \u0627\u0633\u062a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u0646\u0628\u0639:\u00a0 <\/span><a href=\"https:\/\/www.health.harvard.edu\/blog\/a-practical-guide-to-the-mediterranean-diet-2019032116194\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Harvard Health Publishing<\/span><\/a> , <a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/16037-mediterranean-diet\" target=\"_blank\" rel=\"noopener\">Cleveland Clinic<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u062a\u063a\u0630\u06cc\u0647 \u0633\u0627\u0644\u0645 \u06cc\u06a9\u06cc \u0627\u0632 \u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 \u0639\u0648\u0627\u0645\u0644 \u062f\u0631 \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0628\u06cc\u0645\u0627\u0631\u06cc\u200c\u0647\u0627 \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0637\u0648\u0644 \u0639\u0645\u0631 \u0627\u0633\u062a. \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0633\u0628\u06a9\u200c\u0647\u0627\u06cc \u063a\u0630\u0627\u06cc\u06cc \u062f\u0631 \u062c\u0647\u0627\u0646 \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u0646\u062f\u060c \u0627\u0645\u0627 \u0628\u0631\u062e\u06cc \u0627\u0632 \u0622\u0646\u200c\u0647\u0627 \u062a\u0646\u0647\u0627 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u06a9\u0648\u062a\u0627\u0647 \u0645\u062f\u062a \u0637\u0631\u0627\u062d\u06cc \u0634\u062f\u0647\u200c\u0627\u0646\u062f \u0648 \u062f\u0648\u0627\u0645 \u0686\u0646\u062f\u0627\u0646\u06cc \u0646\u062f\u0627\u0631\u0646\u062f. \u062f\u0631 \u0645\u0642\u0627\u0628\u0644\u060c \u0631\u0698\u06cc\u0645 \u0645\u062f\u06cc\u062a\u0631\u0627\u0646\u0647\u200c\u0627\u06cc 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