{"id":6653,"date":"2009-07-23T00:00:42","date_gmt":"2009-07-23T08:54:54","guid":{"rendered":"https:\/\/www.tbeeb.net\/health\/6653\/%d9%85%d9%83%d9%85%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d9%81%d9%8a%d8%aa%d8%a7%d9%85%d9%8a%d9%86%d8%a7%d8%aa-%d9%88-%d8%a7%d9%84%d9%85%d8%b9%d8%a7%d8%af%d9%86-%d8%8c-%d8%aa%d8%b9%d9%84%d9%8a%d9%85%d8%a7\/"},"modified":"2020-08-25T20:24:57","modified_gmt":"2020-08-25T17:24:57","slug":"%d9%85%d9%83%d9%85%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d9%81%d9%8a%d8%aa%d8%a7%d9%85%d9%8a%d9%86%d8%a7%d8%aa-%d9%88-%d8%a7%d9%84%d9%85%d8%b9%d8%a7%d8%af%d9%86-%d8%8c-%d8%aa%d8%b9%d9%84%d9%8a%d9%85%d8%a7","status":"publish","type":"post","link":"https:\/\/www.tbeeb.net\/health\/%d9%85%d9%83%d9%85%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d9%81%d9%8a%d8%aa%d8%a7%d9%85%d9%8a%d9%86%d8%a7%d8%aa-%d9%88-%d8%a7%d9%84%d9%85%d8%b9%d8%a7%d8%af%d9%86-%d8%8c-%d8%aa%d8%b9%d9%84%d9%8a%d9%85%d8%a7\/","title":{"rendered":"\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 | \u0627\u0644\u062c\u0631\u0639\u0627\u062a \u0648\u062a\u0639\u0644\u064a\u0645\u0627\u062a \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0648\u0627\u0644\u0627\u062b\u0627\u0631 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629 \u0644\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629"},"content":{"rendered":"<p><!--more--><\/p>\n<p>\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0627\u0644\u0622\u062b\u0627\u0631 \u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0644\u064a\u0633\u062a \u0634\u0627\u0626\u0639\u0629\u060c \u0641\u0625\u0646\u0647\u0627 \u0642\u062f \u062a\u062d\u062f\u062b. \u0627\u0644\u062a\u0639\u0644\u064a\u0645\u0627\u062a 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\u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u0637\u0628\u064a\u0628\u0629\u060c \u0641\u0625\u0646 \u0637\u0628\u064a\u0628\u0643 \u0623\u0648 \u0627\u0644\u0635\u064a\u062f\u0644\u064a \u064a\u062d\u062a\u0627\u062c \u0644\u0645\u0639\u0631\u0641\u0629 \u0623\u064a \u0646\u0648\u0639 \u0645\u0646 \u0627\u0646\u0648\u0627\u0639 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u062a\u0623\u062e\u0630\u064a\u0646\u0647 \u0642\u0628\u0644 \u0645\u0639\u0627\u0644\u062c\u062a\u0643 \u0628\u0627\u0644\u0623\u062f\u0648\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u0635\u0641\u0647\u0627 \u0627\u0644\u0637\u0628\u064a\u0628 \u0623\u0648 \u0627\u0644\u0623\u062f\u0648\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0635\u0631\u0641 \u0628\u062f\u0648\u0646 \u0631\u0648\u0634\u062a\u0629 (\u0648\u0635\u0641\u0629 \u0637\u0628\u064a\u0629).<\/p>\n<p>\u0644\u0648 \u0623\u0646\u0643 \u062d\u0627\u0645\u0644 \u0623\u0648 \u062a\u0631\u0636\u0639\u064a\u0646 \u0623\u0648 \u062a\u062d\u0627\u0648\u0644\u064a\u0646 \u0627\u0646 \u062a\u062d\u0643\u0645\u0644\u064a\u060c \u0641\u0644\u0627 \u062a\u0623\u062e\u0630\u064a \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0625\u0644\u0627 \u062a\u062d\u062a \u0625\u0634\u0631\u0627\u0641 \u0627\u0644\u0637\u0628\u064a\u0628.<\/p>\n<p>\u062c\u0631\u0639\u0627\u062a \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u0645\u0633\u062c\u0644\u0629 \u0647\u0646\u0627 \u0647\u064a \u0627\u0644\u0643\u0645\u064a\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0631\u062c\u0639\u064a\u0629 RNI &#8211; Reference Nutrient Intakes \u0627\u0644\u062a\u064a \u0646\u0635\u062d \u0628\u0647\u0627 \u0642\u0633\u0645 \u0627\u0644\u0635\u062d\u0629 \u0641\u064a \u0627\u0644\u0645\u0645\u0644\u0643\u0629 \u0627\u0644\u0645\u062a\u062d\u062f\u0629 \u0644\u0643\u064a \u064a\u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0643\u0644 \u0634\u062e\u0635 \u0644\u062a\u063a\u0637\u064a \u062d\u0627\u062c\u0627\u062a\u0647 \u0627\u0644\u064a\u0648\u0645\u064a\u0629.<\/p>\n<p>\u062a\u0645 \u0648\u0636\u0639 \u0623\u064a\u0636\u0622 \u0627\u0644\u062d\u062f\u0648\u062f \u0627\u0644\u0639\u0644\u064a\u0627 \u0627\u0644\u0645\u0633\u0645\u0648\u062d \u0628\u0647\u0627 \u0644\u0644\u0628\u0627\u0644\u063a\u064a\u0646\u060c \u0641\u0648\u0642 \u0647\u0630\u0647 \u0627\u0644\u062d\u062f\u0648\u062f \u062a\u062d\u062f\u062b \u0622\u062b\u0627\u0631 \u062c\u0627\u0646\u0628\u064a\u0629 \u0636\u0627\u0631\u0629.<\/p>\n<p>\u0647\u0630\u0647 \u0627\u0644\u0643\u0645\u064a\u0627\u062a \u0634\u0627\u0645\u0644\u0629 \u0644\u0643\u0644 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0648\u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a.<\/p>\n<p>\u0644\u0627 \u062a\u0623\u062e\u0630\u064a \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u062d\u062f\u0648\u062f \u0627\u0644\u0639\u0644\u064a\u0627 \u0627\u0644\u0645\u0633\u0645\u0648\u062d \u0628\u0647\u0627 \u0644\u0623\u064a \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0623\u0648 \u0645\u0639\u062f\u0646 \u0628\u062f\u0648\u0646 \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0637\u0628\u064a\u0628\u0643 \u0623\u0648\u0644\u0622.<\/p>\n<h2>\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646: \u062a\u0639\u0644\u064a\u0645\u0627\u062a \u0627\u0644\u0627\u0633\u062a\u0639\u0645\u0627\u0644 \u0648\u0627\u0644\u0627\u062b\u0627\u0631 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629<\/h2>\n<h3>\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 Calcium<\/h3>\n<ul>\n<li>\u0627\u0644\u0643\u0645\u064a\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0631\u062c\u0639\u064a\u0629: 700 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645<\/li>\n<li>\u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0639\u0644\u0649 \u0627\u0644\u0645\u0633\u0645\u0648\u062d \u0628\u0647: 1500 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645<\/li>\n<li>\u0627\u062d\u062a\u064a\u0627\u0637\u0627\u062a \u0648\u0645\u0639\u0644\u0648\u0645\u0627\u062a \u0623\u062e\u0631\u0649:<\/li>\n<\/ul>\n<ol>\n<li>\u0625\u0646 \u0623\u062e\u0630 \u0623\u0643\u062b\u0631 \u0645\u0646 1500 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 \u064a\u0648\u0645\u064a\u0622 \u0642\u062f \u064a\u0633\u0628\u0628 \u062a\u0644\u0641 \u0627\u0644\u0643\u0644\u064a\u0629.<\/li>\n<li>\u0644\u0623\u0641\u0636\u0644 \u0625\u0645\u062a\u0635\u0627\u0635\u060c \u062a\u062c\u0646\u0628\u064a \u0623\u062e\u0630 \u0623\u0643\u062b\u0631 \u0645\u0646 500 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 \u0641\u064a \u0627\u0644\u0645\u0631\u0629 \u0627\u0644\u0648\u0627\u062d\u062f\u0629.<\/li>\n<li>\u0644\u0648 \u0623\u0646\u0643 \u0641\u0648\u0642 \u0627\u0644\u062e\u0645\u0633\u064a\u0646\u060c \u0627\u0628\u062d\u062b\u064a \u0639\u0646 \u062a\u0631\u0643\u064a\u0628\u0629 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u0645\u0639 \u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u062d\u064a\u062b \u0625\u0646\u0643 \u0642\u062f \u062a\u062d\u062a\u0627\u062c\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0630\u064a \u064a\u0645\u0646\u062d\u0647 \u0644\u0643 \u0627\u0644\u062f\u0648\u0627\u0621 \u0645\u062a\u0639\u062f\u062f \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u062d\u062f\u0647.<\/li>\n<li>\u0628\u0639\u0636 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0645\u0646 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645\u060c \u0645\u062b\u0644 \u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u0639\u0638\u0645 \u0648\u0627\u0644\u062f\u0648\u0644\u0648\u0645\u064a\u062a\u060c \u0642\u062f \u062a\u0643\u0648\u0646 \u0645\u0644\u0648\u062b\u0629 \u0628\u0627\u0644\u0631\u0635\u0627\u0635 \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u0623\u062e\u0631\u0649 \u0627\u0644\u062e\u0637\u064a\u0631\u0629 \u0648\u063a\u064a\u0631 \u0627\u0644\u0645\u0631\u063a\u0648\u0628 \u0628\u0647\u0627<\/li>\n<\/ol>\n<h3>\u0627\u0644\u0641\u0648\u0644\u0627\u062a Folate (\u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643)<\/h3>\n<ul>\n<li>\u0627\u0644\u0643\u0645\u064a\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0631\u062c\u0639\u064a\u0629: 200 \u0645\u064a\u0643\u0631\u0648\u062c\u0631\u0627\u0645 \u0644\u0644\u0633\u064a\u062f\u0627\u062a + 100 \u0645\u064a\u0643\u0631\u0648\u062c\u0631\u0627\u0645 \u0625\u0636\u0627\u0641\u064a\u0629 \u0644\u0644\u062d\u0627\u0645\u0644<\/li>\n<li>\u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0639\u0644\u0649 \u0627\u0644\u0645\u0633\u0645\u0648\u062d \u0628\u0647: 1.5 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645<\/li>\n<li>\u0627\u062d\u062a\u064a\u0627\u0637\u0627\u062a \u0648\u0645\u0639\u0644\u0648\u0645\u0627\u062a \u0623\u062e\u0631\u0649:<\/li>\n<\/ul>\n<ol>\n<li>\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0641\u0648\u0644\u0627\u062a \u0642\u0628\u0644 \u0648\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0645\u0644 \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0645\u0646\u0639 \u0627\u0644\u0639\u064a\u0648\u0628 \u0627\u0644\u062e\u0644\u0642\u064a\u0629 \u0644\u0644\u0623\u062c\u0646\u0629.<\/li>\n<\/ol>\n<h3>\u0627\u0644\u062d\u062f\u064a\u062f Iron<\/h3>\n<ul>\n<li>\u0627\u0644\u0643\u0645\u064a\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0631\u062c\u0639\u064a\u0629: 14.8 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 \u0644\u0644\u0633\u064a\u062f\u0627\u062a \u0641\u064a \u0639\u0645\u0631 19-50 \u0633\u0646\u0629 \/ 8.7 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 \u0644\u0644\u0633\u064a\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0628\u0631 \u0645\u0646 50 \u0633\u0646\u0629<\/li>\n<li>\u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0639\u0644\u0649 \u0627\u0644\u0645\u0633\u0645\u0648\u062d \u0628\u0647: 17 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645<\/li>\n<li>\u0627\u062d\u062a\u064a\u0627\u0637\u0627\u062a \u0648\u0645\u0639\u0644\u0648\u0645\u0627\u062a \u0623\u062e\u0631\u0649:<\/li>\n<\/ul>\n<ol>\n<li>\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u062d\u062f\u064a\u062f \u0645\u0646 20 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 \u0623\u0648 \u0623\u0643\u062b\u0631 \u0642\u062f \u062a\u0643\u0648\u0646 \u0633\u0627\u0645\u0629 \u0641\u064a \u0627\u0644\u0627\u0637\u0641\u0627\u0644.<\/li>\n<li>\u0627\u0644\u062c\u0631\u0639\u0627\u062a \u0645\u0646 200-300 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 \u0642\u0627\u062a\u0644\u0629. \u0627\u0644\u0628\u0627\u0644\u063a\u0648\u0646 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0635\u0628\u0627\u063a \u062f\u0645\u0648\u064a (\u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u062d\u062f\u064a\u062f) \u064a\u062c\u0628 \u0639\u0644\u064a\u0647\u0645 \u062a\u062c\u0646\u0628 \u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u062d\u062f\u064a\u062f<\/li>\n<\/ol>\n<h3>\u0627\u0644\u0645\u0627\u063a\u0646\u0633\u064a\u0648\u0645 Magnesium<\/h3>\n<ul>\n<li>\u0627\u0644\u0643\u0645\u064a\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0631\u062c\u0639\u064a\u0629: 270 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 \u0644\u0644\u0633\u064a\u062f\u0627\u062a<\/li>\n<li>\u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0639\u0644\u0649 \u0627\u0644\u0645\u0633\u0645\u0648\u062d \u0628\u0647: 400 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645<\/li>\n<li>\u0627\u062d\u062a\u064a\u0627\u0637\u0627\u062a \u0648\u0645\u0639\u0644\u0648\u0645\u0627\u062a \u0623\u062e\u0631\u0649:<\/li>\n<\/ul>\n<ol>\n<li>\u0627\u0633\u062a\u0634\u064a\u0631\u064a \u0627\u0644\u0637\u0628\u064a\u0628 \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0623\u062e\u0630 \u0623\u064a \u0643\u0645\u064a\u0627\u062a \u0645\u0646 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0644\u0648 \u0623\u0646\u0643 \u062a\u0639\u0627\u0646\u064a\u0646 \u0645\u0646 \u0645\u0634\u0627\u0643\u0644 \u0641\u064a \u0627\u0644\u0642\u0644\u0628 \u0623\u0648 \u0627\u0644\u0643\u0644\u064a\u0629.<\/li>\n<li>\u0627\u0644\u062c\u0631\u0639\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0632\u064a\u062f \u0639\u0646 400 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 \u064a\u0648\u0645\u064a\u0622 \u0642\u062f \u062a\u0633\u0628\u0628 \u0627\u0644\u0627\u0633\u0647\u0627\u0644 \u0644\u062f\u0649 \u0628\u0639\u0636 \u0627\u0644\u0646\u0627\u0633.<\/li>\n<\/ol>\n<h3>\u062d\u0645\u0636 \u0628\u0627\u0646\u062a\u0648\u062b\u0646\u064a\u0643 Pantothenic acid<\/h3>\n<ul>\n<li>\u0627\u0644\u0643\u0645\u064a\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0631\u062c\u0639\u064a\u0629: \u0644\u0627 \u064a\u0648\u062c\u062f \u0641\u064a \u0627\u0644\u0645\u0645\u0644\u0643\u0629 \u0627\u0644\u0645\u062a\u062d\u062f\u0629<\/li>\n<li>\u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0639\u0644\u0649 \u0627\u0644\u0645\u0633\u0645\u0648\u062d \u0628\u0647: 210 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645<\/li>\n<li>\u0627\u062d\u062a\u064a\u0627\u0637\u0627\u062a \u0648\u0645\u0639\u0644\u0648\u0645\u0627\u062a \u0623\u062e\u0631\u0649:<\/li>\n<\/ul>\n<ol>\n<li>\u0627\u0644\u063a\u0630\u0627\u0621 \u0627\u0644\u0635\u062d\u064a \u0627\u0644\u0645\u062a\u0648\u0627\u0632\u0646 \u064a\u0642\u062f\u0645 \u0643\u0645\u064a\u0627\u062a \u0643\u0627\u0641\u064a\u0629 \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u0639\u0646\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0644\u062a\u063a\u0637\u064a\u0629 \u0625\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643 \u0627\u0644\u062e\u0627\u0635\u0629<\/li>\n<\/ol>\n<h3>\u0627\u0644\u0633\u0644\u064a\u0646\u064a\u0648\u0645 Selenium<\/h3>\n<ul>\n<li>\u0627\u0644\u0643\u0645\u064a\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0631\u062c\u0639\u064a\u0629: 60 \u0645\u064a\u0643\u0631\u0648\u062c\u0631\u0627\u0645 \u0644\u0644\u0633\u064a\u062f\u0627\u062a<\/li>\n<li>\u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0639\u0644\u0649 \u0627\u0644\u0645\u0633\u0645\u0648\u062d \u0628\u0647: 0.45 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645<\/li>\n<li>\u0627\u062d\u062a\u064a\u0627\u0637\u0627\u062a \u0648\u0645\u0639\u0644\u0648\u0645\u0627\u062a \u0623\u062e\u0631\u0649:<\/li>\n<\/ul>\n<ol>\n<li>\u0623\u0643\u062b\u0631 \u0645\u0646 0.45 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 \u064a\u0648\u0645\u064a\u0622 \u0642\u062f \u064a\u0633\u0628\u0628 \u0627\u0644\u062f\u0648\u062e\u0629 \u0648\u063a\u062b\u064a\u0627\u0646\u0622 \u0648\u0641\u0642\u062f \u0627\u0644\u0634\u0639\u0631 \u0623\u0648 \u0627\u0644\u0627\u0638\u0627\u0641\u0631 \u0623\u0648 \u0631\u0627\u0626\u062d\u0629 \u0627\u0644\u062b\u0648\u0645 \u0641\u064a \u0627\u0644\u0646\u0641\u0633 \u0623\u0648 \u0627\u0644\u062c\u0644\u062f<\/li>\n<\/ol>\n<h3>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0623 Vitamin A<\/h3>\n<ul>\n<li>\u0627\u0644\u0643\u0645\u064a\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0631\u062c\u0639\u064a\u0629: 600 \u0645\u064a\u0643\u0631\u0648\u062c\u0631\u0627\u0645 \u0644\u0644\u0633\u064a\u062f\u0627\u062a<\/li>\n<li>\u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0639\u0644\u0649 \u0627\u0644\u0645\u0633\u0645\u0648\u062d \u0628\u0647: 1500 \u0645\u064a\u0643\u0631\u0648\u062c\u0631\u0627\u0645<\/li>\n<li>\u0627\u062d\u062a\u064a\u0627\u0637\u0627\u062a \u0648\u0645\u0639\u0644\u0648\u0645\u0627\u062a \u0623\u062e\u0631\u0649:<\/li>\n<\/ul>\n<ol>\n<li>\u063a\u064a\u0631 \u0645\u0646\u0627\u0633\u0628 \u0644\u0644\u0633\u064a\u062f\u0627\u062a \u0627\u0644\u062d\u0648\u0627\u0645\u0644 \u0623\u0648 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0644\u0627\u062a\u064a \u064a\u0637\u0645\u062d\u0646 \u0625\u0644\u0649 \u0627\u0644\u062d\u0645\u0644.<\/li>\n<li>\u0627\u0644\u062c\u0631\u0639\u0627\u062a \u0627\u0644\u0632\u0627\u0626\u062f\u0629 \u0641\u064a \u0643\u0644 \u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u0642\u062f \u062a\u0633\u0628\u0628 \u062a\u0644\u0641\u0622 \u0641\u064a \u0627\u0644\u0643\u0628\u062f \u0648\u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0641\u0642\u062f \u0627\u0644\u0634\u0639\u0631 \u0648\u0627\u0632\u062f\u0648\u0627\u062c \u0627\u0644\u0631\u0624\u064a\u0629 \u0648\u0627\u0644\u0642\u064a\u0621<\/li>\n<\/ol>\n<h3>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u06281 Vitamin B1 (\u062b\u064a\u0627\u0645\u064a\u0646 Thiamine)<\/h3>\n<ul>\n<li>\u0627\u0644\u0643\u0645\u064a\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0631\u062c\u0639\u064a\u0629: 0.8 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 \u0644\u0644\u0633\u064a\u062f\u0627\u062a<\/li>\n<li>\u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0639\u0644\u0649 \u0627\u0644\u0645\u0633\u0645\u0648\u062d \u0628\u0647: 100 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645<\/li>\n<li>\u0627\u062d\u062a\u064a\u0627\u0637\u0627\u062a \u0648\u0645\u0639\u0644\u0648\u0645\u0627\u062a \u0623\u062e\u0631\u0649:<\/li>\n<\/ul>\n<ol>\n<li>\u0627\u0644\u062c\u0631\u0639\u0627\u062a \u0627\u0644\u0632\u0627\u0626\u062f\u0629 \u0642\u062f \u062a\u0643\u0648\u0646 \u0633\u0627\u0645\u0629 \u0648\u062a\u0633\u0628\u0628 \u0627\u0644\u0635\u062f\u0627\u0639 \u0648\u0627\u0644\u062a\u0647\u064a\u062c \u0648\u0627\u0644\u0627\u0631\u0642 \u0648\u0633\u0631\u0639\u0629 \u0627\u0644\u0646\u0628\u0636<\/li>\n<\/ol>\n<h3>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u06282 Vitamin B2 (\u0631\u064a\u0628\u0648\u0641\u0644\u0627\u0641\u064a\u0646 Riboflavin)<\/h3>\n<ul>\n<li>\u0627\u0644\u0643\u0645\u064a\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0631\u062c\u0639\u064a\u0629: 1.1 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 \u0644\u0644\u0633\u064a\u062f\u0627\u062a<\/li>\n<li>\u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0639\u0644\u0649 \u0627\u0644\u0645\u0633\u0645\u0648\u062d \u0628\u0647: 43 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645<\/li>\n<\/ul>\n<h3>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u06283 Vitamin B3 (\u0646\u064a\u0627\u0633\u064a\u0646 Niacin)<\/h3>\n<ul>\n<li>\u0627\u0644\u0643\u0645\u064a\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0631\u062c\u0639\u064a\u0629: 13 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 \u0644\u0644\u0633\u064a\u062f\u0627\u062a \u0641\u064a \u0639\u0645\u0631 19-50 \u0633\u0646\u0629 \/ 12 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 \u0644\u0644\u0633\u064a\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0628\u0631 \u0645\u0646 50 \u0633\u0646\u0629<\/li>\n<li>\u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0639\u0644\u0649 \u0627\u0644\u0645\u0633\u0645\u0648\u062d \u0628\u0647: 17 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645<\/li>\n<li>\u0627\u062d\u062a\u064a\u0627\u0637\u0627\u062a \u0648\u0645\u0639\u0644\u0648\u0645\u0627\u062a \u0623\u062e\u0631\u0649:<\/li>\n<\/ul>\n<ol>\n<li>\u0627\u0644\u062c\u0631\u0639\u0627\u062a \u0627\u0644\u0639\u0627\u0644\u064a\u0629 \u0642\u062f \u062a\u0633\u0628\u0628 \u062a\u0648\u0631\u062f\u0622 \u0648\u0633\u062e\u0648\u0646\u0629 \u0641\u064a \u0627\u0644\u0648\u062c\u0647 \u0648\u0642\u062f \u062a\u0639\u0648\u0642 \u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u0643\u0628\u062f<\/li>\n<\/ol>\n<h3>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u06286 Vitamin B6 (\u0628\u064a\u0631\u064a\u062f\u0648\u0643\u0633\u064a\u0646 Pyridoxine)<\/h3>\n<ul>\n<li>\u0627\u0644\u0643\u0645\u064a\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0631\u062c\u0639\u064a\u0629: 1.2 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 \u0644\u0644\u0633\u064a\u062f\u0627\u062a<\/li>\n<li>\u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0639\u0644\u0649 \u0627\u0644\u0645\u0633\u0645\u0648\u062d \u0628\u0647: 10 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645<\/li>\n<li>\u0627\u062d\u062a\u064a\u0627\u0637\u0627\u062a \u0648\u0645\u0639\u0644\u0648\u0645\u0627\u062a \u0623\u062e\u0631\u0649:<\/li>\n<\/ul>\n<ol>\n<li>\u0623\u0643\u062b\u0631 \u0645\u0646 10 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u062a\u0633\u0628\u0628 \u062a\u0644\u0641\u0622 \u0639\u0635\u0628\u064a\u0622 \u0645\u0624\u0642\u062a\u0622.<\/li>\n<li>\u0639\u0646\u062f\u0645\u0627 \u062a\u062e\u062a\u0627\u0631\u064a\u0646 \u0645\u0643\u0645\u0644\u0622 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628- \u0627\u0644\u0645\u0631\u0643\u0628\u060c \u0627\u0641\u062d\u0635\u064a \u0627\u0644\u0645\u0644\u0635\u0642 \u0644\u0645\u0639\u0631\u0641\u0629 \u0643\u0645\u064a\u0629 \u0643\u0644 \u0645\u0643\u0648\u0646 \u0644\u062a\u0633\u062a\u062e\u062f\u0645\u064a\u0647 \u0628\u0637\u0631\u064a\u0642\u0629 \u0627\u0645\u0646\u0629<\/li>\n<\/ol>\n<h3>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062812 Vitamin B12 (\u0643\u0648\u0628\u0627\u0644\u0627\u0645\u064a\u0646 cobalamin)<\/h3>\n<ul>\n<li>\u0627\u0644\u0643\u0645\u064a\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0631\u062c\u0639\u064a\u0629: 1.5 \u0645\u064a\u0643\u0631\u0648\u062c\u0631\u0627\u0645 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