{"id":11111,"date":"2026-10-12T15:49:49","date_gmt":"2026-10-12T12:19:49","guid":{"rendered":"https:\/\/ruysa.ir\/mag\/?p=11111"},"modified":"2026-10-20T15:02:15","modified_gmt":"2026-10-20T11:32:15","slug":"%d8%b3%d8%a7%d9%84%d8%a7%d8%af-%da%a9%db%8c%d9%86%d9%88%d8%a7","status":"publish","type":"post","link":"https:\/\/ruysa.ir\/mag\/%d8%b3%d8%a7%d9%84%d8%a7%d8%af-%da%a9%db%8c%d9%86%d9%88%d8%a7\/","title":{"rendered":"13 \u0637\u0631\u0632 \u062a\u0647\u06cc\u0647 \u0633\u0627\u0644\u0627\u062f \u06a9\u06cc\u0646\u0648\u0627\u061b \u0627\u0646\u0648\u0627\u0639 \u0633\u0627\u0644\u0627\u062f \u06a9\u06cc\u0646\u0648\u0627 \u0628\u0627 \u0633\u0633\u200c\u0647\u0627\u06cc \u062e\u0648\u0634\u0645\u0632\u0647"},"content":{"rendered":"\n<div style=\"height:45px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u0627\u0644\u0627\u062f \u06a9\u06cc\u0646\u0648\u0627 \u06cc\u06a9\u06cc \u0627\u0632 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href=\"https:\/\/ruysa.ir\/mag\/%d8%b3%d8%a7%d9%84%d8%a7%d8%af-%da%a9%db%8c%d9%86%d9%88%d8%a7\/#%D8%B3%D8%A7%D9%84%D8%A7%D8%AF_%DA%A9%DB%8C%D9%86%D9%88%D8%A7_%D8%A8%D8%A7_%DA%86%D8%BA%D9%86%D8%AF%D8%B1_%D9%88_%D8%A7%D8%B1%D8%AF%D9%87\" >\u0633\u0627\u0644\u0627\u062f \u06a9\u06cc\u0646\u0648\u0627 \u0628\u0627 \u0686\u063a\u0646\u062f\u0631 \u0648 \u0627\u0631\u062f\u0647<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/ruysa.ir\/mag\/%d8%b3%d8%a7%d9%84%d8%a7%d8%af-%da%a9%db%8c%d9%86%d9%88%d8%a7\/#3_%D8%AF%D8%B3%D8%AA%D9%88%D8%B1_%D8%B3%D8%B3_%D8%B3%D8%A7%D9%84%D8%A7%D8%AF_%DA%A9%DB%8C%D9%86%D9%88%D8%A7\" >3 \u062f\u0633\u062a\u0648\u0631 \u0633\u0633 \u0633\u0627\u0644\u0627\u062f \u06a9\u06cc\u0646\u0648\u0627<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/ruysa.ir\/mag\/%d8%b3%d8%a7%d9%84%d8%a7%d8%af-%da%a9%db%8c%d9%86%d9%88%d8%a7\/#%D9%86%DA%A9%D8%A7%D8%AA_%D9%86%DA%AF%D9%87%D8%AF%D8%A7%D8%B1%DB%8C_%D9%88_%D8%B3%D8%B1%D9%88\" >\u0646\u06a9\u0627\u062a \u0646\u06af\u0647\u062f\u0627\u0631\u06cc \u0648 \u0633\u0631\u0648<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/ruysa.ir\/mag\/%d8%b3%d8%a7%d9%84%d8%a7%d8%af-%da%a9%db%8c%d9%86%d9%88%d8%a7\/#%D8%B3%D8%A4%D8%A7%D9%84%D8%A7%D8%AA_%D9%85%D8%AA%D8%AF%D8%A7%D9%88%D9%84\" >\u0633\u0624\u0627\u0644\u0627\u062a \u0645\u062a\u062f\u0627\u0648\u0644<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D8%B3%D8%A7%D9%84%D8%A7%D8%AF_%DA%A9%DB%8C%D9%86%D9%88%D8%A7_%DA%86%DB%8C%D8%B3%D8%AA%D8%9F\"><\/span><br>\u0633\u0627\u0644\u0627\u062f \u06a9\u06cc\u0646\u0648\u0627 \u0686\u06cc\u0633\u062a\u061f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u06a9\u06cc\u0646\u0648\u0627 \u062f\u0631 \u0648\u0627\u0642\u0639 \u063a\u0644\u0647 \u0646\u06cc\u0633\u062a \u0648 \u062f\u0627\u0646\u0647\u200c\u06cc \u06cc\u06a9 \u06af\u06cc\u0627\u0647 \u0628\u0648\u0645\u06cc \u06a9\u0648\u0647\u0633\u062a\u0627\u0646\u200c\u0647\u0627\u06cc \u0622\u0646\u062f \u062f\u0631 \u0622\u0645\u0631\u06cc\u06a9\u0627\u06cc \u062c\u0646\u0648\u0628\u06cc \u0627\u0633\u062a. \u0628\u0648\u0645\u06cc\u0627\u0646 \u0627\u06cc\u0646 \u0645\u0646\u0637\u0642\u0647 \u0647\u0632\u0627\u0631\u0627\u0646 \u0633\u0627\u0644 \u0627\u0632 \u0622\u0646 \u062a\u063a\u0630\u06cc\u0647 \u0645\u06cc\u200c\u06a9\u0631\u062f\u0646\u062f. \u062f\u0627\u0646\u0647\u200c\u0647\u0627\u06cc \u0631\u06cc\u0632 \u0648 \u06af\u0631\u062f \u0622\u0646 \u0628\u0639\u062f \u0627\u0632 \u067e\u062e\u062a \u0646\u0631\u0645 \u0648 \u06a9\u0645\u06cc 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class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%DA%A9%D8%A7%D9%84%D8%B1%DB%8C_%D8%B3%D8%A7%D9%84%D8%A7%D8%AF_%DA%A9%DB%8C%D9%86%D9%88%D8%A7_%D9%88_%D8%A7%D8%B1%D8%B2%D8%B4_%D8%BA%D8%B0%D8%A7%DB%8C%DB%8C_%D8%A2%D9%86\"><\/span>\u06a9\u0627\u0644\u0631\u06cc \u0633\u0627\u0644\u0627\u062f \u06a9\u06cc\u0646\u0648\u0627 \u0648 \u0627\u0631\u0632\u0634 \u063a\u0630\u0627\u06cc\u06cc \u0622\u0646<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u06cc\u06a9 \u067e\u06cc\u0645\u0627\u0646\u0647 \u06a9\u06cc\u0646\u0648\u0627\u06cc \u067e\u062e\u062a\u0647 (\u062d\u062f\u0648\u062f \u06f1\u06f8\u06f5 \u06af\u0631\u0645) \u062a\u0642\u0631\u06cc\u0628\u0627\u064b \u06f2\u06f2\u06f0 \u06a9\u0627\u0644\u0631\u06cc \u062f\u0627\u0631\u062f. \u0645\u0642\u062f\u0627\u0631 \u06a9\u0627\u0644\u0631\u06cc 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\u0633\u0627\u0644\u0627\u062f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u0628\u0644 \u0627\u0632 \u062f\u0631\u0633\u062a \u06a9\u0631\u062f\u0646 \u0633\u0627\u0644\u0627\u062f \u06a9\u06cc\u0646\u0648\u0627\u060c \u062f\u0627\u0646\u0647\u200c\u0647\u0627 \u0631\u0627 \u062f\u0631\u0633\u062a \u0628\u067e\u0632\u06cc\u062f. \u067e\u062e\u062a \u0627\u0634\u062a\u0628\u0627\u0647 \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u06a9\u06cc\u0646\u0648\u0627 \u06cc\u0627 \u0633\u0641\u062a \u0628\u0645\u0627\u0646\u062f \u06cc\u0627 \u0634\u0644 \u0648 \u0686\u0633\u0628\u0646\u0627\u06a9 \u0634\u0648\u062f.<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0648\u0627\u062f \u0644\u0627\u0632\u0645 (\u0628\u0631\u0627\u06cc 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\u06a9\u0627\u0645\u0644\u0627\u064b \u0628\u0631\u0648\u062f.<br>\u06a9\u06cc\u0646\u0648\u0627 \u0648 \u0622\u0628 \u0631\u0627 \u062f\u0631 \u0642\u0627\u0628\u0644\u0645\u0647 \u0628\u0631\u06cc\u0632\u06cc\u062f \u0648 \u0631\u0648\u06cc \u062d\u0631\u0627\u0631\u062a \u0632\u06cc\u0627\u062f \u0628\u0647 \u062c\u0648\u0634 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f.<br>\u0634\u0639\u0644\u0647 \u0631\u0627 \u06a9\u0645 \u06a9\u0646\u06cc\u062f\u060c \u062f\u0631 \u0642\u0627\u0628\u0644\u0645\u0647 \u0631\u0627 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f \u0648 \u06f1\u06f5 \u062f\u0642\u06cc\u0642\u0647 \u0628\u067e\u0632\u06cc\u062f \u062a\u0627 \u0622\u0628 \u062c\u0630\u0628 \u0634\u0648\u062f.<br>\u062d\u0631\u0627\u0631\u062a \u0631\u0627 \u062e\u0627\u0645\u0648\u0634 \u06a9\u0646\u06cc\u062f \u0648 \u06f5 \u062f\u0642\u06cc\u0642\u0647 \u0628\u0627 \u062f\u0631\u0650 \u0628\u0633\u062a\u0647 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f \u062f\u0627\u0646\u0647\u200c\u0647\u0627 \u0646\u0641\u0633 \u0628\u06a9\u0634\u0646\u062f.<br>\u0628\u0627 \u0686\u0646\u06af\u0627\u0644 \u0647\u0645 \u0628\u0632\u0646\u06cc\u062f \u0648 \u0631\u0648\u06cc \u0633\u06cc\u0646\u06cc \u067e\u0647\u0646 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u06a9\u0627\u0645\u0644\u0627\u064b \u0633\u0631\u062f \u0634\u0648\u062f. \u0633\u0631\u062f \u06a9\u0631\u062f\u0646 \u0633\u0631\u06cc\u0639 \u0645\u0627\u0646\u0639 \u0686\u0633\u0628\u06cc\u062f\u0646 \u062f\u0627\u0646\u0647\u200c\u0647\u0627 \u0645\u06cc\u200c\u0634\u0648\u062f.<br>\u0646\u06a9\u062a\u0647: \u0627\u06af\u0631 \u0646\u0633\u0628\u062a \u0622\u0628 \u0631\u0627 \u06a9\u0645\u062a\u0631 \u0627\u0632 \u06cc\u06a9 \u0628\u0647 \u062f\u0648 \u0628\u06af\u06cc\u0631\u06cc\u062f\u060c \u062f\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0631\u0627\u06cc \u0633\u0627\u0644\u0627\u062f \u062d\u0627\u0644\u062a \u0642\u0627\u0628\u0644\u200c\u0642\u0628\u0648\u0644\u200c\u062a\u0631\u06cc \u067e\u06cc\u062f\u0627 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f.<br>\u06a9\u06cc\u0646\u0648\u0627 \u0631\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062f\u0631 \u0645\u0627\u06cc\u06a9\u0631\u0648\u0648\u06cc\u0648 \u0648 \u067e\u0644\u0648\u067e\u0632 \u0647\u0645 \u0628\u067e\u0632\u06cc\u062f \u0648 \u0622\u0645\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/kinoa-salamat-mehvar-product-2-1024x1024-1.jpg\" alt=\"\u062f\u0627\u0646\u0647 \u06a9\u06cc\u0646\u0648\u0627 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc\" class=\"wp-image-11089\" style=\"width:430px;height:auto\" srcset=\"https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/kinoa-salamat-mehvar-product-2-1024x1024-1.jpg 1024w, https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/kinoa-salamat-mehvar-product-2-1024x1024-1-300x300.jpg 300w, https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/kinoa-salamat-mehvar-product-2-1024x1024-1-150x150.jpg 150w, https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/kinoa-salamat-mehvar-product-2-1024x1024-1-768x768.jpg 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-3e41869c wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/ruysa.ir\/product\/%DA%A9%DB%8C%D9%86%D9%88%D8%A7\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u0642\u06cc\u0645\u062a \u06a9\u06cc\u0646\u0648\u0627<\/strong><\/a><\/div>\n<\/div>\n\n\n\n<div style=\"height:55px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-background wp-block-paragraph\" style=\"background-color:#ffe3e3\"><strong>\u0628\u06cc\u0634\u062a\u0631 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f: <a href=\"https:\/\/ruysa.ir\/mag\/%D9%81%D9%88%D8%A7%DB%8C%D8%AF-%D8%AF%D8%A7%D9%86%D9%87-%DA%86%DB%8C%D8%A7-%D8%A8%D8%B1%D8%A7%DB%8C-%D9%84%D8%A7%D8%BA%D8%B1%DB%8C\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0641\u0648\u0627\u06cc\u062f \u0648 \u0631\u0648\u0634 \u0645\u0635\u0631\u0641 \u062f\u0627\u0646\u0647 \u0686\u06cc\u0627<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:45px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_%D8%B3%D8%A7%D9%84%D8%A7%D8%AF_%DA%A9%DB%8C%D9%86%D9%88%D8%A7\"><\/span>13 \u0633\u0627\u0644\u0627\u062f \u06a9\u06cc\u0646\u0648\u0627<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D8%B7%D8%B1%D8%B2_%D8%AA%D9%87%DB%8C%D9%87_%D8%B3%D8%A7%D9%84%D8%A7%D8%AF_%DA%A9%DB%8C%D9%86%D9%88%D8%A7_%D8%A8%D8%A7_%D8%B3%D8%A8%D8%B2%DB%8C%D8%AC%D8%A7%D8%AA\"><\/span>\u0637\u0631\u0632 \u062a\u0647\u06cc\u0647 \u0633\u0627\u0644\u0627\u062f \u06a9\u06cc\u0646\u0648\u0627 \u0628\u0627 \u0633\u0628\u0632\u06cc\u062c\u0627\u062a<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img decoding=\"async\" width=\"857\" height=\"1024\" src=\"https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/Quinoa-Salad-with-Vegetables-857x1024.webp\" alt=\"\u0637\u0631\u0632 \u062a\u0647\u06cc\u0647 \u0633\u0627\u0644\u0627\u062f \u06a9\u06cc\u0646\u0648\u0627 \u0628\u0627 \u0633\u0628\u0632\u06cc\u062c\u0627\u062a\" class=\"wp-image-11118\" style=\"aspect-ratio:0.8369115739681087;width:695px;height:auto\" srcset=\"https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/Quinoa-Salad-with-Vegetables-857x1024.webp 857w, https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/Quinoa-Salad-with-Vegetables-251x300.webp 251w, https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/Quinoa-Salad-with-Vegetables-768x918.webp 768w, https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/Quinoa-Salad-with-Vegetables.webp 999w\" sizes=\"(max-width: 857px) 100vw, 857px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06cc\u0646 \u062f\u0633\u062a\u0648\u0631 \u067e\u0627\u06cc\u0647\u200c\u06cc \u0628\u0642\u06cc\u0647\u200c\u06cc \u0633\u0627\u0644\u0627\u062f\u0647\u0627\u0633\u062a \u0648 \u0628\u0631\u0627\u06cc \u0634\u0631\u0648\u0639 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0627\u0646\u062a\u062e\u0627\u0628 \u0627\u0633\u062a. \u0627\u06af\u0631 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc\u062f \u0641\u0642\u0637 \u06cc\u06a9 \u062f\u0633\u062a\u0648\u0631 \u0631\u0627 \u06cc\u0627\u062f \u0628\u06af\u06cc\u0631\u06cc\u062f\u060c \u0647\u0645\u06cc\u0646 \u062f\u0633\u062a\u0648\u0631 \u0631\u0627 \u06cc\u0627\u062f \u0628\u06af\u06cc\u0631\u06cc\u062f:<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">\u0645\u0648\u0627\u062f \u0627\u0648\u0644\u06cc\u0647<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0645\u0642\u062f\u0627\u0631 \u0644\u0627\u0632\u0645<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06a9\u06cc\u0646\u0648\u0627 \u067e\u062e\u062a\u0647 \u0634\u062f\u0647 \u0648 \u0633\u0631\u062f<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u067e\u06cc\u0645\u0627\u0646\u0647 <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u062e\u06cc\u0627\u0631 \u0645\u062a\u0648\u0633\u0637 \u062e\u0631\u062f\u0647 \u0634\u062f\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u0639\u062f\u062f<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06af\u0648\u062c\u0647 \u0641\u0631\u0646\u06af\u06cc \u0645\u062a\u0648\u0633\u0637 \u062e\u0631\u062f\u0647 \u0634\u062f\u0647 \u0628\u062f\u0648\u0646 \u0622\u0628<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u0639\u062f\u062f<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0641\u0644\u0641\u0644 \u062f\u0644\u0645\u0647 \u0627\u06cc \u0631\u0646\u06af\u06cc \u062e\u0631\u062f \u0634\u062f\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u0639\u062f\u062f<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0647\u0648\u06cc\u062c \u06a9\u0648\u0686\u06a9 \u0631\u0646\u062f\u0647 \u0634\u062f\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u0639\u062f\u062f<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u067e\u06cc\u0627\u0632\u0686\u0647 \u062e\u0631\u062f \u0634\u062f\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 \u0639\u062f\u062f<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u062c\u0639\u0641\u0631\u06cc \u0648 \u0646\u0639\u0646\u0627 \u062a\u0627\u0632\u0647 \u062e\u0631\u062f \u0634\u062f\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0646\u0635\u0641 \u067e\u06cc\u0645\u0627\u0646\u0647 <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646 <\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u0642\u0627\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0622\u0628 \u0644\u06cc\u0645\u0648 \u062a\u0631\u0634 \u062a\u0627\u0632\u0647 <\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u0639\u062f\u062f<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0646\u0645\u06a9 \u0648 \u0641\u0644\u0641\u0644 \u0633\u06cc\u0627\u0647 <\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0628\u0647 \u0645\u0642\u062f\u0627\u0631 \u0644\u0627\u0632\u0645<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:45px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0637\u0631\u0632 \u062a\u0647\u06cc\u0647:<br><br>\u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u0631\u0627 \u0628\u0639\u062f \u0627\u0632 \u0634\u0633\u062a\u0646 \u06a9\u0627\u0645\u0644 \u0622\u0628\u200c\u06a9\u0634\u06cc \u06a9\u0646\u06cc\u062f \u0648 \u062e\u0634\u06a9 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0633\u0627\u0644\u0627\u062f \u0622\u0628\u06a9\u06cc \u0646\u0634\u0648\u062f.<br>\u062f\u0631 \u06a9\u0627\u0633\u0647\u200c\u06cc \u0628\u0632\u0631\u06af \u06a9\u06cc\u0646\u0648\u0627\u06cc \u0633\u0631\u062f \u0631\u0627 \u0628\u0627 \u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u0648 \u0633\u0628\u0632\u06cc\u200c\u0647\u0627\u06cc \u0645\u0639\u0637\u0631 \u0645\u062e\u0644\u0648\u0637 \u06a9\u0646\u06cc\u062f.<br>\u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646\u060c \u0622\u0628\u200c\u0644\u06cc\u0645\u0648\u060c \u0646\u0645\u06a9 \u0648 \u0641\u0644\u0641\u0644 \u0631\u0627 \u062c\u062f\u0627\u06af\u0627\u0646\u0647 \u0647\u0645 \u0628\u0632\u0646\u06cc\u062f \u0648 \u0631\u0648\u06cc \u0633\u0627\u0644\u0627\u062f \u0628\u0631\u06cc\u0632\u06cc\u062f.<br>\u06f1\u06f5 \u062f\u0642\u06cc\u0642\u0647 \u062f\u0631 \u06cc\u062e\u0686\u0627\u0644 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f \u0648 \u0633\u0631\u0648 \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:45px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D8%B3%D8%A7%D9%84%D8%A7%D8%AF_%D8%AA%D8%A8%D9%88%D9%84%D9%87_%D8%A8%D8%A7_%DA%A9%DB%8C%D9%86%D9%88%D8%A7\"><\/span>\u0633\u0627\u0644\u0627\u062f \u062a\u0628\u0648\u0644\u0647 \u0628\u0627 \u06a9\u06cc\u0646\u0648\u0627<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/Salad-with-quinoa-1024x682.webp\" alt=\"\u0633\u0627\u0644\u0627\u062f \u062a\u0628\u0648\u0644\u0647 \u0628\u0627 \u06a9\u06cc\u0646\u0648\u0627\" class=\"wp-image-11119\" style=\"aspect-ratio:1.5015121660633277;width:962px;height:auto\" srcset=\"https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/Salad-with-quinoa-1024x682.webp 1024w, https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/Salad-with-quinoa-300x200.webp 300w, https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/Salad-with-quinoa-768x512.webp 768w, https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/Salad-with-quinoa.webp 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0628\u0648\u0644\u0647\u200c\u06cc \u0627\u0635\u0644\u06cc \u0628\u0627 \u0628\u0644\u063a\u0648\u0631 \u062f\u0631\u0633\u062a \u0645\u06cc\u200c\u0634\u0648\u062f. \u062c\u0627\u06cc\u06af\u0632\u06cc\u0646 \u06a9\u0631\u062f\u0646 \u0622\u0646 \u0628\u0627 \u06a9\u06cc\u0646\u0648\u0627 \u0646\u0633\u062e\u0647\u200c\u0627\u06cc \u0628\u062f\u0648\u0646 \u06af\u0644\u0648\u062a\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f \u06a9\u0647 \u0633\u0628\u06a9\u200c\u062a\u0631 \u0647\u0645 \u0647\u0633\u062a. \u0633\u0627\u0644\u0627\u062f \u062a\u0628\u0648\u0644\u0647 \u0628\u0627 \u06a9\u06cc\u0646\u0648\u0627 \u062d\u062c\u0645 \u0632\u06cc\u0627\u062f \u0633\u0628\u0632\u06cc \u062f\u0627\u0631\u062f \u0648 \u0628\u0631\u0627\u06cc \u06a9\u0633\u0627\u0646\u06cc \u06a9\u0647 \u0647\u0648\u0633 \u0637\u0639\u0645 \u062a\u0627\u0632\u0647 \u0648 \u062a\u0631\u0634 \u062f\u0627\u0631\u0646\u062f \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a.<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">\u0645\u0648\u0627\u062f \u0627\u0648\u0644\u06cc\u0647<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0645\u0642\u062f\u0627\u0631 \u0644\u0627\u0632\u0645 (\u0628\u0631\u0627\u06cc 4 \u0646\u0641\u0631)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06a9\u06cc\u0646\u0648\u0627 \u067e\u062e\u062a\u0647 \u0634\u062f\u0647 \u0648 \u0633\u0631\u062f<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u067e\u06cc\u0645\u0627\u0646\u0647<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u062e\u06cc\u0627\u0631 \u062e\u0631\u062f\u0647 \u0634\u062f\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u0639\u062f\u062f<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06af\u0648\u062c\u0647 \u0641\u0631\u0646\u06af\u06cc \u0633\u0641\u062a \u062e\u0631\u062f \u0634\u062f\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u0639\u062f\u062f<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u067e\u06cc\u0627\u0632\u0686\u0647 \u062e\u0631\u062f \u0634\u062f\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u0634\u0627\u062e\u0647<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0646\u0639\u0646\u0627 \u062a\u0627\u0632\u0647 <\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0646\u0635\u0641 \u062f\u0633\u062a\u0647<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u062c\u0639\u0641\u0631\u06cc \u0631\u06cc\u0632 \u062e\u0631\u062f \u0634\u062f\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u062f\u0633\u062a\u0647<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646 <\/td><td class=\"has-text-align-center\" data-align=\"center\">4 \u0642\u0627\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0622\u0628 \u0644\u06cc\u0645\u0648 \u062a\u0627\u0632\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u0639\u062f\u062f \u06a9\u0648\u0686\u06a9<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0646\u0645\u06a9 \u0648 \u0641\u0644\u0641\u0644 \u0633\u06cc\u0627\u0647 \u0648 \u06a9\u0645\u06cc \u0633\u0645\u0627\u0642<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0628\u0647 \u0645\u0642\u062f\u0627\u0631 \u0644\u0627\u0632\u0645<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0637\u0631\u0632 \u062a\u0647\u06cc\u0647:<br><br>\u062c\u0639\u0641\u0631\u06cc \u0631\u0627 \u06a9\u0627\u0645\u0644\u0627\u064b \u062e\u0634\u06a9 \u06a9\u0646\u06cc\u062f\u060c \u0686\u0648\u0646 \u0631\u0637\u0648\u0628\u062a \u0628\u0627\u0639\u062b \u06a9\u062f\u0631\u200c\u0634\u062f\u0646 \u0633\u0628\u0632\u06cc \u0645\u06cc\u200c\u0634\u0648\u062f. \u0633\u067e\u0633 \u0628\u0627 \u0686\u0627\u0642\u0648\u06cc \u062a\u06cc\u0632 \u0631\u06cc\u0632 \u062e\u0631\u062f \u06a9\u0646\u06cc\u062f.<br>\u06af\u0648\u062c\u0647 \u0648 \u062e\u06cc\u0627\u0631 \u0631\u0627 \u0628\u0647 \u0642\u0637\u0639\u0627\u062a \u062e\u06cc\u0644\u06cc \u06a9\u0648\u0686\u06a9 \u062a\u0628\u062f\u06cc\u0644 \u06a9\u0646\u06cc\u062f \u0648 \u0622\u0628\u0634\u0627\u0646 \u0631\u0627 \u0628\u06af\u06cc\u0631\u06cc\u062f.<br>\u0647\u0645\u0647\u200c\u06cc \u0645\u0648\u0627\u062f \u0631\u0627 \u0628\u0627 \u06a9\u06cc\u0646\u0648\u0627 \u062a\u0631\u06a9\u06cc\u0628 \u06a9\u0646\u06cc\u062f.<br>\u0633\u0633 \u0631\u0627 \u062f\u0631 \u0622\u062e\u0631\u06cc\u0646 \u0644\u062d\u0638\u0647 \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0633\u0628\u0632\u06cc\u200c\u0647\u0627 \u067e\u0698\u0645\u0631\u062f\u0647 \u0646\u0634\u0648\u0646\u062f.<br>\u0627\u06cc\u0646 \u0633\u0627\u0644\u0627\u062f \u062f\u0631 \u06cc\u062e\u0686\u0627\u0644 \u0628\u0639\u062f \u0627\u0632 \u06cc\u06a9 \u0633\u0627\u0639\u062a \u0637\u0639\u0645 \u0628\u0647\u062a\u0631\u06cc \u0645\u06cc\u200c\u06af\u06cc\u0631\u062f.<\/p>\n\n\n\n<div style=\"height:45px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D8%B3%D8%A7%D9%84%D8%A7%D8%AF_%DA%A9%DB%8C%D9%86%D9%88%D8%A7_%D8%A8%D8%A7_%D9%86%D8%AE%D9%88%D8%AF\"><\/span>\u0633\u0627\u0644\u0627\u062f \u06a9\u06cc\u0646\u0648\u0627 \u0628\u0627 \u0646\u062e\u0648\u062f<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"969\" src=\"https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/Quinoa-Salad-with-Chickpeas-1024x969.webp\" alt=\"\u0633\u0627\u0644\u0627\u062f \u06a9\u06cc\u0646\u0648\u0627 \u0648 \u0646\u062e\u0648\u062f\" class=\"wp-image-11120\" style=\"aspect-ratio:1.0567604611787471;width:912px;height:auto\" srcset=\"https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/Quinoa-Salad-with-Chickpeas-1024x969.webp 1024w, https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/Quinoa-Salad-with-Chickpeas-300x284.webp 300w, https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/Quinoa-Salad-with-Chickpeas-768x726.webp 768w, https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/Quinoa-Salad-with-Chickpeas.webp 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0646\u062e\u0648\u062f \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u06af\u06cc\u0627\u0647\u06cc \u0628\u0627\u0644\u0627\u06cc\u06cc \u062f\u0627\u0631\u062f \u0648 \u0628\u0627\u0641\u062a\u0634 \u062f\u0631 \u06a9\u0646\u0627\u0631 \u062f\u0627\u0646\u0647\u200c\u0647\u0627\u06cc \u0631\u06cc\u0632 \u06a9\u06cc\u0646\u0648\u0627 \u062a\u0636\u0627\u062f \u062f\u0644\u067e\u0630\u06cc\u0631\u06cc \u0645\u06cc\u200c\u0633\u0627\u0632\u062f. \u0627\u06af\u0631 \u0628\u0647 \u062f\u0646\u0628\u0627\u0644 \u0633\u0627\u0644\u0627\u062f \u06a9\u06cc\u0646\u0648\u0627 \u0628\u0627 \u0646\u062e\u0648\u062f \u0628\u0631\u0627\u06cc \u0646\u0627\u0647\u0627\u0631 \u0645\u062d\u0644 \u06a9\u0627\u0631 \u06cc\u0627 \u0634\u0627\u0645 \u062e\u0648\u062f \u0647\u0633\u062a\u06cc\u062f\u060c \u0627\u06cc\u0646 \u062a\u0631\u06a9\u06cc\u0628 \u0647\u0645 \u0627\u0631\u0632\u0627\u0646 \u0627\u0633\u062a \u0648 \u0647\u0645 \u0645\u0627\u0646\u062f\u06af\u0627\u0631.<\/p>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">\u0645\u0648\u0627\u062f \u0627\u0648\u0644\u06cc\u0647<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0645\u0642\u062f\u0627\u0631 \u0644\u0627\u0632\u0645 (\u0628\u0631\u0627\u06cc 4 \u0646\u0641\u0631)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06a9\u06cc\u0646\u0648\u0627 \u067e\u062e\u062a\u0647 \u0634\u062f\u0647 \u0648 \u0633\u0631\u062f<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u067e\u06cc\u0645\u0627\u0646\u0647<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u062e\u06cc\u0627\u0631 \u062e\u0631\u062f\u0647 \u0634\u062f\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u0639\u062f\u062f<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0646\u062e\u0648\u062f \u067e\u062e\u062a\u0647 \u0634\u062f\u0647 <\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u0648 1\/2 \u067e\u06cc\u0645\u0627\u0646\u0647<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u067e\u06cc\u0627\u0632 \u0642\u0631\u0645\u0632 \u0631\u06cc\u0632 \u0634\u062f\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0646\u0635\u0641 \u067e\u06cc\u0645\u0627\u0646\u0647<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0641\u0644\u0641\u0644 \u062f\u0644\u0645\u0647 \u0627\u06cc \u0642\u0631\u0645\u0632 (\u06cc\u0627 \u0631\u0646\u06af \u062f\u06cc\u06af\u0631)<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u0639\u062f\u062f<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u062c\u0639\u0641\u0631\u06cc \u062e\u0631\u062f \u0634\u062f\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0646\u0635\u0641 \u067e\u06cc\u0645\u0627\u0646\u0647<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646 <\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u0642\u0627\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0622\u0628 \u0644\u06cc\u0645\u0648 \u062a\u0627\u0632\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u0642\u0627\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0646\u0645\u06a9 \u0648 \u0641\u0644\u0641\u0644 \u0633\u06cc\u0627\u0647 <\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0628\u0647 \u0645\u0642\u062f\u0627\u0631 \u0644\u0627\u0632\u0645<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0633\u06cc\u0631 \u0644\u0647 \u0634\u062f\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u062d\u0628\u0647<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0632\u06cc\u0631\u0647 \u0622\u0633\u06cc\u0627\u0628 \u0634\u062f\u0647 <\/td><td class=\"has-text-align-center\" data-align=\"center\">1\/2 \u0642\u0627\u0634\u0642 \u0686\u0627\u06cc\u062e\u0648\u0631\u06cc<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0637\u0631\u0632 \u062a\u0647\u06cc\u0647:<br><br>\u0646\u062e\u0648\u062f\u200c\u0647\u0627 \u0631\u0627 \u0628\u0639\u062f \u0627\u0632 \u0622\u0628\u06a9\u0634\u06cc \u0631\u0648\u06cc \u062f\u0633\u062a\u0645\u0627\u0644 \u06a9\u0627\u063a\u0630\u06cc \u062e\u0634\u06a9 \u06a9\u0646\u06cc\u062f.<br>\u0633\u06cc\u0631\u060c \u0632\u06cc\u0631\u0647\u060c \u0631\u0648\u063a\u0646\u060c \u0622\u0628\u200c\u0644\u06cc\u0645\u0648 \u0648 \u0646\u0645\u06a9 \u0631\u0627 \u062f\u0631 \u06a9\u0627\u0633\u0647\u200c\u06cc \u06a9\u0648\u0686\u06a9 \u0645\u062e\u0644\u0648\u0637 \u06a9\u0646\u06cc\u062f.<br>\u06a9\u06cc\u0646\u0648\u0627\u060c \u0646\u062e\u0648\u062f \u0648 \u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u0631\u0627 \u062f\u0631 \u06a9\u0627\u0633\u0647\u200c\u06cc \u0628\u0632\u0631\u06af \u0628\u0631\u06cc\u0632\u06cc\u062f \u0648 \u0633\u0633 \u0631\u0627 \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f.<br>\u06f1\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u062f\u0647\u06cc\u062f \u0648 \u0633\u0631\u0648 \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:45px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D8%B3%D8%A7%D9%84%D8%A7%D8%AF_%DA%A9%DB%8C%D9%86%D9%88%D8%A7_%D8%A8%D8%A7_%D9%85%D8%B1%D8%BA\"><\/span>\u0633\u0627\u0644\u0627\u062f \u06a9\u06cc\u0646\u0648\u0627 \u0628\u0627 \u0645\u0631\u063a<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"767\" height=\"767\" src=\"https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/Quinoa-salad-with-chicken.webp\" alt=\"\u0633\u0627\u0644\u0627\u062f \u06a9\u06cc\u0646\u0648\u0627 \u0628\u0627 \u0645\u0631\u063a\" class=\"wp-image-11121\" style=\"width:761px;height:auto\" srcset=\"https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/Quinoa-salad-with-chicken.webp 767w, https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/Quinoa-salad-with-chicken-300x300.webp 300w, https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/Quinoa-salad-with-chicken-150x150.webp 150w\" sizes=\"(max-width: 767px) 100vw, 767px\" \/><\/figure>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u0633\u0627\u0644\u0627\u062f \u0631\u0627 \u0628\u0647\u200c\u0639\u0646\u0648\u0627\u0646 \u0648\u0639\u062f\u0647\u200c\u06cc \u0627\u0635\u0644\u06cc \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc\u062f\u060c \u0633\u0627\u0644\u0627\u062f \u06a9\u06cc\u0646\u0648\u0627 \u0628\u0627 \u0645\u0631\u063a \u0628\u0647\u062a\u0631\u06cc\u0646 \u06af\u0632\u06cc\u0646\u0647 \u0627\u0633\u062a. \u0645\u0631\u063a \u0628\u0647\u200c\u062e\u0648\u0628\u06cc \u0628\u0627 \u0637\u0639\u0645 \u0622\u062c\u06cc\u0644\u06cc \u06a9\u06cc\u0646\u0648\u0627 \u0647\u0645\u0627\u0647\u0646\u06af \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \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.<\/p>\n\n\n\n<div style=\"height:32px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">\u0645\u0648\u0627\u062f \u0627\u0648\u0644\u06cc\u0647<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0645\u0642\u062f\u0627\u0631 \u0644\u0627\u0632\u0645 (\u0628\u0631\u0627\u06cc 4 \u0646\u0641\u0631)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06a9\u06cc\u0646\u0648\u0627 \u067e\u062e\u062a\u0647 \u0634\u062f\u0647 \u0648 \u0633\u0631\u062f<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u067e\u06cc\u0645\u0627\u0646\u0647<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0633\u06cc\u0646\u0647 \u0645\u0631\u063a \u0645\u062a\u0648\u0633\u0637<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u0639\u062f\u062f<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646 \u0628\u0631\u0627\u06cc \u062a\u0641\u062a<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u0642\u0627\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u067e\u0627\u067e\u0631\u06cc\u06a9\u0627<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\/2 \u0642\u0627\u0634\u0642 \u0686\u0627\u06cc\u062e\u0648\u0631\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u067e\u0648\u062f\u0631 \u0633\u06cc\u0631<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\/2 \u0642\u0627\u0634\u0642 \u0686\u0627\u06cc\u062e\u0648\u0631\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0628\u0631\u06af \u0627\u0633\u0641\u0646\u0627\u062c \u062c\u0648\u0627\u0646 \u06cc\u0627 \u06a9\u0627\u0647\u0648<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u0645\u0634\u062a<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06af\u0648\u062c\u0647 \u06af\u06cc\u0644\u0627\u0633\u06cc<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 \u0639\u062f\u062f<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0622\u0648\u0648\u06a9\u0627\u062f\u0648 \u06cc\u0627 \u067e\u06cc\u0645\u0627\u0646\u0647 \u0630\u0631\u062a<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u0639\u062f\u062f \u06cc\u0627 \u0646\u0635\u0641 \u067e\u06cc\u0645\u0627\u0646\u0647 \u0630\u0631\u062a<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0646\u0645\u06a9 \u0648 \u0641\u0644\u0641\u0644 \u0633\u06cc\u0627\u0647 <\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0628\u0647 \u0645\u0642\u062f\u0627\u0631 \u0644\u0627\u0632\u0645<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0645\u0648\u0627\u062f \u0633\u0633 \u0633\u0627\u0644\u0627\u062f<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u0642\u0627\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc \u0645\u0627\u0633\u062a \u06cc\u0648\u0646\u0627\u0646\u06cc\u060c 1 \u0642\u0627\u0634\u0642 \u0633\u0633 \u062e\u0631\u062f\u0644\u060c 1 \u0642\u0627\u0634\u0642 \u0622\u0628\u0644\u06cc\u0645\u0648 \u0648 \u06a9\u0645\u06cc \u0639\u0633\u0644<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0637\u0631\u0632 \u062a\u0647\u06cc\u0647:<br><br>\u0633\u06cc\u0646\u0647\u200c\u06cc \u0645\u0631\u063a \u0631\u0627 \u0628\u0627 \u067e\u0627\u067e\u0631\u06cc\u06a9\u0627\u060c \u067e\u0648\u062f\u0631 \u0633\u06cc\u0631\u060c \u0646\u0645\u06a9 \u0648 \u0641\u0644\u0641\u0644 \u0645\u0627\u0633\u0627\u0698 \u062f\u0647\u06cc\u062f.<br>\u062f\u0631 \u062a\u0627\u0628\u0647 \u0628\u0627 \u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646 \u0627\u0632 \u0647\u0631 \u0637\u0631\u0641 \u06f6 \u062a\u0627 \u06f7 \u062f\u0642\u06cc\u0642\u0647 \u0633\u0631\u062e \u06a9\u0646\u06cc\u062f \u062a\u0627 \u062f\u0627\u062e\u0644 \u0622\u0646 \u06a9\u0627\u0645\u0644\u0627\u064b \u067e\u062e\u062a\u0647 \u0634\u0648\u062f.<br>\u0628\u06af\u0630\u0627\u0631\u06cc\u062f \u06f5 \u062f\u0642\u06cc\u0642\u0647 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0646\u062f\u060c \u0633\u067e\u0633 \u0628\u0647 \u0635\u0648\u0631\u062a \u0646\u0648\u0627\u0631\u06cc \u0628\u0628\u0631\u06cc\u062f.<br>\u06a9\u06cc\u0646\u0648\u0627\u060c \u0627\u0633\u0641\u0646\u0627\u062c \u0648 \u06af\u0648\u062c\u0647 \u0631\u0627 \u062f\u0631 \u0638\u0631\u0641 \u0633\u0631\u0648 \u0628\u0686\u06cc\u0646\u06cc\u062f\u060c \u0645\u0631\u063a \u0631\u0627 \u0631\u0648\u06cc \u0622\u0646 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f.<br>\u0633\u0633 \u0631\u0627 \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0644\u0627\u0641\u0627\u0635\u0644\u0647 \u0633\u0631\u0648 \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:45px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-background wp-block-paragraph\" style=\"background-color:#ffe3e3\"><strong>\u0628\u06cc\u0634\u062a\u0631 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f:<a href=\"https:\/\/ruysa.ir\/mag\/%D8%A8%D8%B1%D8%B4%D8%AA-%D9%BE%D9%88%D8%AF%D8%B1-%DB%8C%D8%A7-%D8%B3%D9%88%DB%8C%D9%82-%DA%86%D9%86%D8%AF-%D8%B1%D9%88%D8%B2%D9%87-%DA%86%D8%A7%D9%82-%D9%85%DB%8C-%DA%A9%D9%86%D8%AF\/\" target=\"_blank\" rel=\"noreferrer noopener\"> \u0633\u0648\u06cc\u0642 \u0686\u0646\u062f \u0631\u0648\u0632\u0647 \u0686\u0627\u0642 \u0645\u06cc\u06a9\u0646\u062f\u061f<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:45px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D8%B3%D8%A7%D9%84%D8%A7%D8%AF_%DA%A9%DB%8C%D9%86%D9%88%D8%A7_%D8%A8%D8%A7_%D9%84%D9%88%D8%A8%DB%8C%D8%A7_%D9%82%D8%B1%D9%85%D8%B2\"><\/span>\u0633\u0627\u0644\u0627\u062f \u06a9\u06cc\u0646\u0648\u0627 \u0628\u0627 \u0644\u0648\u0628\u06cc\u0627 \u0642\u0631\u0645\u0632<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<div style=\"height:32px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">\u0645\u0648\u0627\u062f \u0627\u0648\u0644\u06cc\u0647<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0645\u0642\u062f\u0627\u0631 \u0644\u0627\u0632\u0645 (\u0628\u0631\u0627\u06cc 5 \u0646\u0641\u0631)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06a9\u06cc\u0646\u0648\u0627 \u067e\u062e\u062a\u0647 \u0634\u062f\u0647 \u0648 \u0633\u0631\u062f<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u067e\u06cc\u0645\u0627\u0646\u0647<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0644\u0648\u0628\u06cc\u0627 \u0642\u0631\u0645\u0632 \u067e\u062e\u062a\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u0648 1\/2 \u067e\u06cc\u0645\u0627\u0646\u0647<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0630\u0631\u062a \u0634\u06cc\u0631\u06cc\u0646 \u067e\u062e\u062a\u0647 \u0634\u062f\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u067e\u06cc\u0645\u0627\u0646\u0647<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06af\u0648\u062c\u0647 \u0641\u0631\u0646\u06af\u06cc <\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u0639\u062f\u062f<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0641\u0644\u0641\u0644 \u062f\u0644\u0645\u0647 \u0627\u06cc \u0633\u0628\u0632<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u0639\u062f\u062f<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06af\u0634\u0646\u06cc\u0632 \u0648 \u062c\u0639\u0641\u0631\u06cc \u062e\u0631\u062f \u0634\u062f\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0646\u0635\u0641 \u067e\u06cc\u0645\u0627\u0646\u0647<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u067e\u06cc\u0627\u0632\u0686\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 \u0634\u0627\u062e\u0647<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0622\u0628 \u0644\u06cc\u0645\u0648 \u062a\u0627\u0632\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u0639\u062f\u062f<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0646\u0645\u06a9 \u0648 \u067e\u0627\u06cc\u0631\u06cc\u06a9\u0627 \u062a\u0646\u062f<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0628\u0647 \u0645\u0642\u062f\u0627\u0631 \u0644\u0627\u0632\u0645<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646 <\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u0642\u0627\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0632\u06cc\u0631\u0647 <\/td><td class=\"has-text-align-center\" data-align=\"center\">1\/2 \u0642\u0627\u0634\u0642 \u0686\u0627\u06cc\u062e\u0648\u0631\u06cc<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:32px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0637\u0631\u0632 \u062a\u0647\u06cc\u0647:<br><br>\u0644\u0648\u0628\u06cc\u0627 \u0631\u0627 \u0622\u0628\u06a9\u0634\u06cc \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0644\u0639\u0627\u0628 \u0627\u0636\u0627\u0641\u06cc \u06af\u0631\u0641\u062a\u0647 \u0634\u0648\u062f.<br>\u0647\u0645\u0647\u200c\u06cc \u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u0631\u0627 \u062e\u0631\u062f \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0627 \u06a9\u06cc\u0646\u0648\u0627\u060c \u0644\u0648\u0628\u06cc\u0627 \u0648 \u0630\u0631\u062a \u0645\u062e\u0644\u0648\u0637 \u06a9\u0646\u06cc\u062f.<br>\u0631\u0648\u063a\u0646\u060c \u0622\u0628\u200c\u0644\u06cc\u0645\u0648 \u0648 \u0627\u062f\u0648\u06cc\u0647\u200c\u0647\u0627 \u0631\u0627 \u0647\u0645 \u0628\u0632\u0646\u06cc\u062f \u0648 \u0628\u0647 \u0633\u0627\u0644\u0627\u062f \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f.<br>\u062d\u062f\u0627\u0642\u0644 \u0646\u06cc\u0645 \u0633\u0627\u0639\u062a \u062f\u0631 \u06cc\u062e\u0686\u0627\u0644 \u0628\u0645\u0627\u0646\u062f \u062a\u0627 \u0637\u0639\u0645\u200c\u0647\u0627 \u062c\u0627 \u0628\u06cc\u0641\u062a\u0646\u062f.<br><br>\u0644\u0648\u0628\u06cc\u0627 \u0642\u0631\u0645\u0632 \u0637\u0639\u0645 \u063a\u0646\u06cc\u200c\u062a\u0631\u06cc \u062f\u0627\u0631\u062f \u0648 \u0631\u0646\u06af \u062c\u0630\u0627\u0628\u06cc \u0628\u0647 \u0633\u0627\u0644\u0627\u062f \u0645\u06cc\u200c\u062f\u0647\u062f. \u0627\u06cc\u0646 \u062f\u0633\u062a\u0648\u0631 \u0634\u0628\u06cc\u0647 \u0633\u0627\u0644\u0627\u062f\u0647\u0627\u06cc \u0645\u06a9\u0632\u06cc\u06a9\u06cc \u0627\u0633\u062a \u0648 \u0628\u0631\u0627\u06cc \u067e\u06cc\u06a9\u200c\u0646\u06cc\u06a9 \u0627\u06cc\u062f\u0647\u200c\u0622\u0644 \u0627\u0633\u062a.<br><\/p>\n\n\n\n<div style=\"height:45px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D8%B3%D8%A7%D9%84%D8%A7%D8%AF_%DA%A9%DB%8C%D9%86%D9%88%D8%A7_%D8%A8%D8%A7_%D8%A7%D9%86%D8%A7%D8%B1_%D9%85%D8%AC%D9%84%D8%B3%DB%8C\"><\/span>\u0633\u0627\u0644\u0627\u062f \u06a9\u06cc\u0646\u0648\u0627 \u0628\u0627 \u0627\u0646\u0627\u0631 \u0645\u062c\u0644\u0633\u06cc<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/Quinoa-salad-with-pomegranate-1024x682.webp\" alt=\"\u0633\u0627\u0644\u0627\u062f \u06a9\u06cc\u0646\u0648\u0627 \u0628\u0627 \u0627\u0646\u0627\u0631 \u0645\u062c\u0644\u0633\u06cc\" class=\"wp-image-11122\" style=\"aspect-ratio:1.5015121660633277;width:904px;height:auto\" srcset=\"https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/Quinoa-salad-with-pomegranate-1024x682.webp 1024w, https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/Quinoa-salad-with-pomegranate-300x200.webp 300w, https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/Quinoa-salad-with-pomegranate-768x512.webp 768w, https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/Quinoa-salad-with-pomegranate.webp 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0631\u0627\u06cc \u0645\u06cc\u0647\u0645\u0627\u0646\u06cc\u060c \u0633\u0627\u0644\u0627\u062f \u0633\u0627\u062f\u0647 \u06a9\u0627\u0641\u06cc \u0646\u06cc\u0633\u062a \u0648 \u0638\u0627\u0647\u0631 \u0647\u0645 \u0627\u0647\u0645\u06cc\u062a \u062f\u0627\u0631\u062f. \u0633\u0627\u0644\u0627\u062f \u06a9\u06cc\u0646\u0648\u0627 \u0645\u062c\u0644\u0633\u06cc \u0628\u0627 \u0627\u0646\u0627\u0631\u060c \u06af\u0631\u062f\u0648 \u0648 \u067e\u0646\u06cc\u0631\u060c \u0631\u0646\u06af\u0627\u0631\u0646\u06af \u0648 \u0634\u06cc\u06a9 \u0627\u0633\u062a \u0648 \u0631\u0648\u06cc \u0645\u06cc\u0632 \u062e\u0648\u0634\u200c\u0646\u0645\u0627\u06cc\u06cc \u062f\u0627\u0631\u062f.<\/p>\n\n\n\n<div style=\"height:32px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">\u0645\u0648\u0627\u062f \u0627\u0648\u0644\u06cc\u0647<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0645\u0642\u062f\u0627\u0631 \u0644\u0627\u0632\u0645 (\u0628\u0631\u0627\u06cc 6 \u0646\u0641\u0631)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06a9\u06cc\u0646\u0648\u0627 \u067e\u062e\u062a\u0647 \u0634\u062f\u0647 \u0648 \u0633\u0631\u062f<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u067e\u06cc\u0645\u0627\u0646\u0647<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u062f\u0627\u0646\u0647 \u0627\u0646\u0627\u0631<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u067e\u06cc\u0645\u0627\u0646\u0647<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06af\u0631\u062f\u0648 \u062e\u0631\u062f \u0634\u062f\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0646\u0635\u0641 \u067e\u06cc\u0645\u0627\u0646\u0647<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u067e\u0646\u06cc\u0631 \u0641\u062a\u0627 <\/td><td class=\"has-text-align-center\" data-align=\"center\">100 \u06af\u0631\u0645<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06a9\u0644\u0645 \u06a9\u06cc\u0644 \u06cc\u0627 \u0627\u0633\u0641\u0646\u0627\u062c \u062a\u0627\u0632\u0647 \u062e\u0631\u062f \u0634\u062f\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u0645\u0634\u062a<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06a9\u0634\u0645\u0634 \u06cc\u0627 \u062e\u0631\u0645\u0627 \u0631\u06cc\u0632<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0646\u0635\u0641 \u067e\u06cc\u0645\u0627\u0646\u0647<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u067e\u06cc\u0627\u0632 \u0642\u0631\u0645\u0632 \u0646\u0627\u0632\u06a9 \u0634\u062f\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u0639\u062f\u062f<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0646\u0639\u0646\u0627 \u062a\u0627\u0632\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06a9\u0645\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0645\u0648\u0627\u062f \u0644\u0627\u0632\u0645 \u0628\u0631\u0627\u06cc \u0633\u0633 \u0633\u0627\u0644\u0627\u062f:<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f4 \u0642\u0627\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc \u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646\u060c \u06f2 \u0642\u0627\u0634\u0642 \u0627\u0631\u062f\u0647\u060c \u06f2 \u0642\u0627\u0634\u0642 \u0622\u0628\u200c\u0644\u06cc\u0645\u0648\u060c \u06f1 \u0642\u0627\u0634\u0642 \u0639\u0633\u0644<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:32px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0637\u0631\u0632 \u062a\u0647\u06cc\u0647:<br><br>\u06a9\u0644\u0645 \u06a9\u06cc\u0644 \u0631\u0627 \u0628\u0627 \u06a9\u0645\u06cc \u0633\u0633 \u0645\u0627\u0633\u0627\u0698 \u062f\u0647\u06cc\u062f \u062a\u0627 \u0646\u0631\u0645 \u0634\u0648\u062f.<br>\u06a9\u06cc\u0646\u0648\u0627 \u0631\u0627 \u0628\u0627 \u06a9\u0644\u0645\u060c \u067e\u06cc\u0627\u0632\u060c \u0646\u0639\u0646\u0627\u0639 \u0648 \u06a9\u0634\u0645\u0634 \u0645\u062e\u0644\u0648\u0637 \u06a9\u0646\u06cc\u062f.<br>\u062f\u0631 \u0638\u0631\u0641 \u0633\u0631\u0648 \u0628\u0686\u06cc\u0646\u06cc\u062f \u0648 \u0627\u0646\u0627\u0631\u060c \u06af\u0631\u062f\u0648 \u0648 \u067e\u0646\u06cc\u0631 \u0631\u0627 \u0631\u0648\u06cc \u0622\u0646 \u0628\u067e\u0627\u0634\u06cc\u062f.<br>\u0633\u0633 \u0631\u0627 \u06a9\u0646\u0627\u0631 \u0633\u0627\u0644\u0627\u062f \u0633\u0631\u0648 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0647\u0631 \u06a9\u0633 \u0628\u0647 \u0645\u06cc\u0644 \u062e\u0648\u062f\u0634 \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u062f.<\/p>\n\n\n\n<div style=\"height:45px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D8%B3%D8%A7%D9%84%D8%A7%D8%AF_%DA%A9%DB%8C%D9%86%D9%88%D8%A7_%D8%A8%D8%A7_%D8%B9%D8%AF%D8%B3\"><\/span>\u0633\u0627\u0644\u0627\u062f \u06a9\u06cc\u0646\u0648\u0627 \u0628\u0627 \u0639\u062f\u0633<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"829\" height=\"1024\" src=\"https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/Quinoa-salad-with-lentils-829x1024.webp\" alt=\"\u0633\u0627\u0644\u0627\u062f \u06a9\u06cc\u0646\u0648\u0627 \u0628\u0627 \u0639\u062f\u0633\" class=\"wp-image-11123\" style=\"aspect-ratio:0.8095797601245155;width:677px;height:auto\" srcset=\"https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/Quinoa-salad-with-lentils-829x1024.webp 829w, https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/Quinoa-salad-with-lentils-243x300.webp 243w, https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/Quinoa-salad-with-lentils-768x948.webp 768w, https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/Quinoa-salad-with-lentils.webp 1200w\" sizes=\"(max-width: 829px) 100vw, 829px\" \/><\/figure>\n\n\n\n<div style=\"height:32px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">\u0645\u0648\u0627\u062f \u0627\u0648\u0644\u06cc\u0647<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0645\u0642\u062f\u0627\u0631 \u0644\u0627\u0632\u0645 (\u0628\u0631\u0627\u06cc 4 \u0646\u0641\u0631)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06a9\u06cc\u0646\u0648\u0627 \u067e\u062e\u062a\u0647 \u0634\u062f\u0647 <\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u067e\u06cc\u0645\u0627\u0646\u0647<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0639\u062f\u0633 \u067e\u062e\u062a\u0647 \u0634\u062f\u0647 <\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u0648 1\/2 \u067e\u06cc\u0645\u0627\u0646\u0647<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0632\u06cc\u062a\u0648\u0646 \u0633\u06cc\u0627\u0647 \u062e\u0631\u062f \u0634\u062f\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 \u0639\u062f\u062f<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646 <\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u0642\u0627\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u067e\u06cc\u0627\u0632 \u0642\u0631\u0645\u0632 \u062e\u0631\u062f \u0634\u062f\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0646\u0635\u0641 \u067e\u06cc\u0645\u0627\u0646\u0647<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0646\u0639\u0646\u0627 \u062a\u0627\u0632\u0647 \u062e\u0631\u062f \u0634\u062f\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06a9\u0645\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0622\u0628\u0644\u06cc\u0645\u0648 \u06cc\u0627 \u0633\u0631\u06a9\u0647 \u0627\u0646\u06af\u0648\u0631<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u0642\u0627\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0646\u0645\u06a9 \u0648 \u0641\u0644\u0641\u0644 \u0633\u06cc\u0627\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0628\u0647 \u0645\u0642\u062f\u0627\u0631 \u0644\u0627\u0632\u0645<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:32px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0637\u0631\u0632 \u062a\u0647\u06cc\u0647:<br><br>\u0639\u062f\u0633 \u0631\u0627 \u0628\u0639\u062f \u0627\u0632 \u067e\u062e\u062a \u062e\u0648\u0628 \u0622\u0628\u06a9\u0634 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0644\u0647\u06cc\u062f\u0647 \u0646\u0634\u0648\u062f.<br>\u0647\u0645\u0647\u200c\u06cc \u0645\u0648\u0627\u062f \u062c\u0627\u0645\u062f \u0631\u0627 \u0628\u0627 \u06a9\u06cc\u0646\u0648\u0627 \u0645\u062e\u0644\u0648\u0637 \u06a9\u0646\u06cc\u062f.<br>\u0631\u0648\u063a\u0646\u060c \u0633\u0631\u06a9\u0647\u060c \u0646\u0645\u06a9 \u0648 \u0641\u0644\u0641\u0644 \u0631\u0627 \u0647\u0645 \u0628\u0632\u0646\u06cc\u062f \u0648 \u0631\u0648\u06cc \u0633\u0627\u0644\u0627\u062f \u0628\u0631\u06cc\u0632\u06cc\u062f.<br>\u0628\u0639\u062f \u0627\u0632 \u06f1\u06f5 \u062f\u0642\u06cc\u0642\u0647 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0633\u0631\u0648 \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:45px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D8%B3%D8%A7%D9%84%D8%A7%D8%AF_%DA%A9%DB%8C%D9%86%D9%88%D8%A7_%D8%AA%D8%A7%DB%8C%D9%84%D9%86%D8%AF%DB%8C_%D8%A8%D8%A7_%D8%B3%D8%B3_%DA%A9%D8%B1%D9%87_%D8%A8%D8%A7%D8%AF%D8%A7%D9%85%E2%80%8C%D8%B2%D9%85%DB%8C%D9%86%DB%8C\"><\/span>\u0633\u0627\u0644\u0627\u062f \u06a9\u06cc\u0646\u0648\u0627 \u062a\u0627\u06cc\u0644\u0646\u062f\u06cc \u0628\u0627 \u0633\u0633 \u06a9\u0631\u0647 \u0628\u0627\u062f\u0627\u0645\u200c\u0632\u0645\u06cc\u0646\u06cc<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<div style=\"height:32px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">\u0645\u0648\u0627\u062f \u0627\u0648\u0644\u06cc\u0647<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0645\u0642\u062f\u0627\u0631 \u0644\u0627\u0632\u0645 (\u0628\u0631\u0627\u06cc 4 \u0646\u0641\u0631)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06a9\u06cc\u0646\u0648\u0627 \u067e\u062e\u062a\u0647 \u0634\u062f\u0647 \u0648 \u0633\u0631\u062f<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u067e\u06cc\u0645\u0627\u0646\u0647<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06a9\u0644\u0645 \u0642\u0631\u0645\u0632 \u0631\u06cc\u0632 \u0634\u062f\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u067e\u06cc\u0645\u0627\u0646\u0647<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0647\u0648\u06cc\u062c \u0631\u0646\u062f\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u067e\u06cc\u0645\u0627\u0646\u0647<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0641\u0644\u0641\u0644 \u062f\u0644\u0645\u0647 \u0627\u06cc \u0646\u0648\u0627\u0631\u06cc \u062e\u0631\u062f \u0634\u062f\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u0639\u062f\u062f<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0633\u0648\u06cc\u0627 \u0633\u0628\u0632 \u06cc\u0627 \u0627\u062f\u0627\u0645\u0627\u0645\u0647 <\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0646\u0635\u0641 \u067e\u06cc\u0645\u0627\u0646\u0647 <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u067e\u06cc\u0627\u0632\u0686\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u0634\u0627\u062e\u0647<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0645\u0648\u0627\u062f \u0644\u0627\u0632\u0645 \u0628\u0631\u0627\u06cc \u0633\u0633 \u0633\u0627\u0644\u0627\u062f:<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3 \u0642\u0627\u0634\u0642 \u06a9\u0631\u0647\u200c\u06cc \u0628\u0627\u062f\u0627\u0645\u200c\u0632\u0645\u06cc\u0646\u06cc\u060c \u06f1 \u0642\u0627\u0634\u0642 \u0633\u0633 \u0633\u0648\u06cc\u0627\u060c \u06f1 \u0642\u0627\u0634\u0642 \u0633\u0631\u06a9\u0647\u200c\u06cc \u0628\u0631\u0646\u062c\u060c \u06f1 \u0642\u0627\u0634\u0642 \u0622\u0628\u200c\u0644\u06cc\u0645\u0648\u060c \u06f1 \u0642\u0627\u0634\u0642 \u0686\u0627\u06cc\u200c\u062e\u0648\u0631\u06cc \u0639\u0633\u0644\u060c \u06f1 \u0642\u0627\u0634\u0642 \u0686\u0627\u06cc\u200c\u062e\u0648\u0631\u06cc \u0632\u0646\u062c\u0628\u06cc\u0644 \u0631\u0646\u062f\u0647\u200c\u0634\u062f\u0647 \u0648 \u06f2 \u0642\u0627\u0634\u0642 \u0622\u0628 \u06af\u0631\u0645<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:32px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0637\u0631\u0632 \u062a\u0647\u06cc\u0647:<br><br>\u0645\u0648\u0627\u062f \u0633\u0633 \u0631\u0627 \u0628\u0627 \u0622\u0628 \u06af\u0631\u0645 \u0647\u0645 \u0628\u0632\u0646\u06cc\u062f \u062a\u0627 \u0631\u0648\u0627\u0646 \u0648 \u06cc\u06a9\u062f\u0633\u062a \u0634\u0648\u062f.<br>\u06a9\u06cc\u0646\u0648\u0627 \u0648 \u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u0631\u0627 \u0645\u062e\u0644\u0648\u0637 \u06a9\u0646\u06cc\u062f.<br>\u0633\u0633 \u0631\u0627 \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0644\u0627\u0641\u0627\u0635\u0644\u0647 \u06cc\u0627 \u0628\u0639\u062f \u0627\u0632 \u06cc\u06a9 \u0633\u0627\u0639\u062a \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0633\u0631\u0648 \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:45px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D8%B3%D8%A7%D9%84%D8%A7%D8%AF_%DA%A9%DB%8C%D9%86%D9%88%D8%A7_%D8%A8%D8%A7_%D8%AA%D9%88%D8%AA%E2%80%8C%D9%81%D8%B1%D9%86%DA%AF%DB%8C_%D9%88_%D9%BE%D9%86%DB%8C%D8%B1_%D9%81%D8%AA%D8%A7\"><\/span>\u0633\u0627\u0644\u0627\u062f \u06a9\u06cc\u0646\u0648\u0627 \u0628\u0627 \u062a\u0648\u062a\u200c\u0641\u0631\u0646\u06af\u06cc \u0648 \u067e\u0646\u06cc\u0631 \u0641\u062a\u0627<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"888\" src=\"https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/Quinoa-Salad-with-Avocado.webp\" alt=\"\u0633\u0627\u0644\u0627\u062f \u06a9\u06cc\u0646\u0648\u0627 \u0628\u0627 \u062a\u0648\u062a\u200c\u0641\u0631\u0646\u06af\u06cc \u0648 \u067e\u0646\u06cc\u0631 \u0641\u062a\u0627\" class=\"wp-image-11127\" style=\"aspect-ratio:0.864877705437269;width:620px;height:auto\" srcset=\"https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/Quinoa-Salad-with-Avocado.webp 768w, https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/Quinoa-Salad-with-Avocado-259x300.webp 259w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/figure>\n\n\n\n<div style=\"height:32px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">\u0645\u0648\u0627\u062f \u0627\u0648\u0644\u06cc\u0647<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0645\u0642\u062f\u0627\u0631 \u0644\u0627\u0632\u0645 (\u0628\u0631\u0627\u06cc 4 \u0646\u0641\u0631)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06a9\u06cc\u0646\u0648\u0627 \u067e\u062e\u062a\u0647 \u0634\u062f\u0647 <\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u067e\u06cc\u0645\u0627\u0646\u0647<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u062a\u0648\u062a \u0641\u0631\u0646\u06af\u06cc \u0648\u0631\u0642 \u0634\u062f\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u067e\u06cc\u0645\u0627\u0646\u0647<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u067e\u0646\u06cc\u0631 \u0641\u062a\u0627<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 \u06af\u0631\u0645<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0628\u0631\u06af \u0627\u0633\u0641\u0646\u0627\u062c \u062c\u0648\u0627\u0646<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u0645\u0634\u062a<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0622\u0648\u0648\u06a9\u0627\u062f\u0648<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u0639\u062f\u062f<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0646\u0639\u0646\u0627 \u062a\u0627\u0632\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 \u0628\u0631\u06af<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646 <\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u0642\u0627\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0646\u0645\u06a9 <\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0628\u0647 \u0645\u0642\u062f\u0627\u0631 \u0644\u0627\u0632\u0645<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0622\u0628 \u0644\u06cc\u0645\u0648<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u0642\u0627\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0639\u0633\u0644<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u0642\u0627\u0634\u0642 \u0686\u0627\u06cc\u062e\u0648\u0631\u06cc<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:32px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0637\u0631\u0632 \u062a\u0647\u06cc\u0647:<br><br>\u0631\u0648\u063a\u0646\u060c \u0622\u0628\u200c\u0644\u06cc\u0645\u0648 \u0648 \u0639\u0633\u0644 \u0631\u0627 \u0647\u0645 \u0628\u0632\u0646\u06cc\u062f.<br>\u06a9\u06cc\u0646\u0648\u0627\u060c \u0627\u0633\u0641\u0646\u0627\u062c \u0648 \u0646\u0639\u0646\u0627\u0639 \u0631\u0627 \u0628\u0627 \u0633\u0633 \u0645\u062e\u0644\u0648\u0637 \u06a9\u0646\u06cc\u062f.<br>\u062a\u0648\u062a\u200c\u0641\u0631\u0646\u06af\u06cc\u060c \u0622\u0648\u0648\u06a9\u0627\u062f\u0648 \u0648 \u067e\u0646\u06cc\u0631 \u0631\u0627 \u062f\u0631 \u0622\u062e\u0631 \u0631\u0648\u06cc \u0633\u0627\u0644\u0627\u062f \u0628\u0686\u06cc\u0646\u06cc\u062f \u062a\u0627 \u0644\u0647 \u0646\u0634\u0648\u0646\u062f.<\/p>\n\n\n\n<div style=\"height:45px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D8%B3%D8%A7%D9%84%D8%A7%D8%AF_%DA%A9%DB%8C%D9%86%D9%88%D8%A7_%D9%88_%D8%B3%D8%A8%D8%B2%DB%8C%D8%AC%D8%A7%D8%AA_%DA%A9%D8%A8%D8%A7%D8%A8%DB%8C\"><\/span>\u0633\u0627\u0644\u0627\u062f \u06a9\u06cc\u0646\u0648\u0627 \u0648 \u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u06a9\u0628\u0627\u0628\u06cc<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/Quinoa-and-Vegetable-Salad-with-Dressing-683x1024.webp\" alt=\"\u0633\u0627\u0644\u0627\u062f \u06a9\u06cc\u0646\u0648\u0627 \u0648 \u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u06a9\u0628\u0627\u0628\u06cc\" class=\"wp-image-11126\" style=\"aspect-ratio:0.6669972838526567;width:495px;height:auto\" srcset=\"https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/Quinoa-and-Vegetable-Salad-with-Dressing-683x1024.webp 683w, https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/Quinoa-and-Vegetable-Salad-with-Dressing-200x300.webp 200w, https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/Quinoa-and-Vegetable-Salad-with-Dressing.webp 736w\" sizes=\"(max-width: 683px) 100vw, 683px\" \/><\/figure>\n\n\n\n<div style=\"height:32px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">\u0645\u0648\u0627\u062f \u0627\u0648\u0644\u06cc\u0647<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0645\u0642\u062f\u0627\u0631 \u0644\u0627\u0632\u0645 (\u0628\u0631\u0627\u06cc 4 \u0646\u0641\u0631)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06a9\u06cc\u0646\u0648\u0627 \u067e\u062e\u062a\u0647 \u0634\u062f\u0647 <\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u067e\u06cc\u0645\u0627\u0646\u0647<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06a9\u062f\u0648 \u0633\u0628\u0632 \u062d\u0644\u0642\u0647 \u0627\u06cc <\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u0639\u062f\u062f<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0628\u0627\u062f\u0645\u062c\u0627\u0646 \u06a9\u0648\u0686\u06a9 \u0645\u06a9\u0639\u0628\u06cc \u0634\u062f\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u0639\u062f\u062f<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0642\u0627\u0631\u0686 \u0646\u0635\u0641 \u0634\u062f\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u067e\u06cc\u0645\u0627\u0646\u0647<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06af\u0648\u062c\u0647 \u06af\u06cc\u0644\u0627\u0633\u06cc<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u067e\u06cc\u0645\u0627\u0646\u0647 <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646 <\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u0642\u0627\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0633\u0631\u06a9\u0647 \u0628\u0627\u0644\u0632\u0627\u0645\u06cc\u06a9<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u0642\u0627\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0646\u0645\u06a9 \u0648 \u0641\u0644\u0641\u0644 \u0633\u06cc\u0627\u0647 \u0648 \u06a9\u0645\u06cc \u0622\u0648\u06cc\u0634\u0646<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0628\u0647 \u0645\u0642\u062f\u0627\u0631 \u0644\u0627\u0632\u0645<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:32px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0637\u0631\u0632 \u062a\u0647\u06cc\u0647:<br><br>\u0641\u0631 \u0631\u0627 \u0631\u0648\u06cc \u06f2\u06f0\u06f0 \u062f\u0631\u062c\u0647 \u06af\u0631\u0645 \u06a9\u0646\u06cc\u062f.<br>\u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u0631\u0627 \u0628\u0627 \u0631\u0648\u063a\u0646\u060c \u0646\u0645\u06a9 \u0648 \u0622\u0648\u06cc\u0634\u0646 \u0645\u062e\u0644\u0648\u0637 \u06a9\u0646\u06cc\u062f \u0648 \u06f2\u06f0 \u062a\u0627 \u06f2\u06f5 \u062f\u0642\u06cc\u0642\u0647 \u062f\u0631 \u0641\u0631 \u0628\u067e\u0632\u06cc\u062f.<br>\u06a9\u06cc\u0646\u0648\u0627 \u0631\u0627 \u062f\u0631 \u0638\u0631\u0641 \u0633\u0631\u0648 \u0628\u0631\u06cc\u0632\u06cc\u062f \u0648 \u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u06af\u0631\u0645 \u0631\u0627 \u0631\u0648\u06cc \u0622\u0646 \u0628\u0686\u06cc\u0646\u06cc\u062f.<br>\u0628\u0627\u0644\u0632\u0627\u0645\u06cc\u06a9 \u0631\u0627 \u0631\u0648\u06cc \u0622\u0646 \u0628\u0631\u06cc\u0632\u06cc\u062f \u0648 \u06af\u0631\u0645 \u06cc\u0627 \u0648\u0644\u0631\u0645 \u0633\u0631\u0648 \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:45px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D8%B3%D8%A7%D9%84%D8%A7%D8%AF_%DA%A9%DB%8C%D9%86%D9%88%D8%A7_%D8%A8%D8%A7_%D8%A2%D9%88%D9%88%DA%A9%D8%A7%D8%AF%D9%88_%D9%88_%DA%AF%D9%88%D8%AC%D9%87%E2%80%8C%D9%81%D8%B1%D9%86%DA%AF%DB%8C\"><\/span>\u0633\u0627\u0644\u0627\u062f \u06a9\u06cc\u0646\u0648\u0627 \u0628\u0627 \u0622\u0648\u0648\u06a9\u0627\u062f\u0648 \u0648 \u06af\u0648\u062c\u0647\u200c\u0641\u0631\u0646\u06af\u06cc<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"400\" height=\"400\" src=\"https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/Quinoa-Salad-with-Strawberries.webp\" alt=\"\" class=\"wp-image-11124\" srcset=\"https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/Quinoa-Salad-with-Strawberries.webp 400w, https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/Quinoa-Salad-with-Strawberries-300x300.webp 300w, https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/Quinoa-Salad-with-Strawberries-150x150.webp 150w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/figure>\n\n\n\n<div style=\"height:32px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">\u0645\u0648\u0627\u062f \u0627\u0648\u0644\u06cc\u0647<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0645\u0642\u062f\u0627\u0631 \u0644\u0627\u0632\u0645 (\u0628\u0631\u0627\u06cc 4 \u0646\u0641\u0631)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06a9\u06cc\u0646\u0648\u0627 \u067e\u062e\u062a\u0647 \u0634\u062f\u0647 <\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u067e\u06cc\u0645\u0627\u0646\u0647<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0622\u0648\u0648\u06a9\u0627\u062f\u0648 \u0631\u0633\u06cc\u062f\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u0639\u062f\u062f<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u062e\u06cc\u0627\u0631 <\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u0639\u062f\u062f<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646 <\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u0642\u0627\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06af\u0648\u062c\u0647 \u06af\u06cc\u0644\u0627\u0633\u06cc <\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u067e\u06cc\u0645\u0627\u0646\u0647<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u067e\u06cc\u0627\u0632 \u0642\u0631\u0645\u0632 \u06a9\u0648\u0686\u06a9<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u0639\u062f\u062f<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0644\u06cc\u0645\u0648 \u062a\u0631\u0634 <\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u0639\u062f\u062f<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0646\u0645\u06a9 \u0648 \u0641\u0644\u0641\u0644 \u0633\u06cc\u0627\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0628\u0647 \u0645\u0642\u062f\u0627\u0631 \u0644\u0627\u0632\u0645<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:32px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0637\u0631\u0632 \u062a\u0647\u06cc\u0647:<br><br>\u062e\u06cc\u0627\u0631\u060c \u06af\u0648\u062c\u0647 \u0648 \u067e\u06cc\u0627\u0632 \u0631\u0627 \u062e\u0631\u062f \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0627 \u06a9\u06cc\u0646\u0648\u0627 \u0645\u062e\u0644\u0648\u0637 \u06a9\u0646\u06cc\u062f.<br>\u0631\u0648\u063a\u0646\u060c \u0622\u0628\u200c\u0644\u06cc\u0645\u0648\u060c \u0646\u0645\u06a9 \u0648 \u0641\u0644\u0641\u0644 \u0631\u0627 \u0647\u0645 \u0628\u0632\u0646\u06cc\u062f \u0648 \u0631\u0648\u06cc \u0633\u0627\u0644\u0627\u062f \u0628\u0631\u06cc\u0632\u06cc\u062f.<br>\u0622\u0648\u0648\u06a9\u0627\u062f\u0648\u06cc \u0645\u06a9\u0639\u0628\u06cc \u0631\u0627 \u0622\u062e\u0631 \u0648 \u0622\u0631\u0627\u0645 \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0644\u0647 \u0646\u0634\u0648\u062f.<\/p>\n\n\n\n<div style=\"height:45px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D8%B3%D8%A7%D9%84%D8%A7%D8%AF_%DA%A9%DB%8C%D9%86%D9%88%D8%A7_%D8%A8%D8%A7_%DA%A9%D9%84%D9%85_%D9%82%D8%B1%D9%85%D8%B2_%D9%88_%D8%B3%DB%8C%D8%A8_%DA%A9%D9%84%D9%85%E2%80%8C%D9%BE%DB%8C%DA%86\"><\/span>\u0633\u0627\u0644\u0627\u062f \u06a9\u06cc\u0646\u0648\u0627 \u0628\u0627 \u06a9\u0644\u0645 \u0642\u0631\u0645\u0632 \u0648 \u0633\u06cc\u0628 (\u06a9\u0644\u0645\u200c\u067e\u06cc\u0686)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"680\" height=\"743\" src=\"https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/Quinoa-Salad-with-Red-Cabbage.webp\" alt=\"\u0633\u0627\u0644\u0627\u062f \u06a9\u06cc\u0646\u0648\u0627 \u0628\u0627 \u06a9\u0644\u0645 \u0642\u0631\u0645\u0632\" class=\"wp-image-11125\" style=\"aspect-ratio:0.9152278606128157;width:564px;height:auto\" srcset=\"https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/Quinoa-Salad-with-Red-Cabbage.webp 680w, https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/Quinoa-Salad-with-Red-Cabbage-275x300.webp 275w\" sizes=\"(max-width: 680px) 100vw, 680px\" \/><\/figure>\n\n\n\n<div style=\"height:32px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">\u0645\u0648\u0627\u062f \u0627\u0648\u0644\u06cc\u0647<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0645\u0642\u062f\u0627\u0631 \u0644\u0627\u0632\u0645 (\u0628\u0631\u0627\u06cc 4 \u0646\u0641\u0631)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06a9\u06cc\u0646\u0648\u0627 \u067e\u062e\u062a\u0647 \u0634\u062f\u0647 <\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u067e\u06cc\u0645\u0627\u0646\u0647<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06a9\u0644\u0645 \u0642\u0631\u0645\u0632 \u0631\u06cc\u0632 \u062e\u0631\u062f \u0634\u062f\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u067e\u06cc\u0645\u0627\u0646\u0647<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0633\u06cc\u0628 \u062a\u0631\u0634 \u062e\u0644\u0627\u0644\u06cc<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u0639\u062f\u062f<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0647\u0648\u06cc\u062c \u0631\u0646\u062f\u0647 \u0634\u062f\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u0639\u062f\u062f<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0645\u0627\u0633\u062a<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u0642\u0627\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0645\u0627\u06cc\u0648\u0646\u0632 \u06a9\u0645 \u0686\u0631\u0628<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u0642\u0627\u06cc\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0622\u0628\u0644\u06cc\u0645\u0648 <\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u0642\u0627\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u062e\u0631\u062f\u0644<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u0642\u0627\u0634\u0642 \u0686\u0627\u06cc\u062e\u0648\u0631\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0646\u0645\u06a9 \u0648 \u0641\u0644\u0641\u0644 \u0633\u06cc\u0627\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0628\u0647 \u0645\u0642\u062f\u0627\u0631 \u0644\u0627\u0632\u0645<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:32px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0637\u0631\u0632 \u062a\u0647\u06cc\u0647:<br><br>\u0645\u0627\u0633\u062a\u060c \u0645\u0627\u06cc\u0648\u0646\u0632\u060c \u0622\u0628\u200c\u0644\u06cc\u0645\u0648\u060c \u062e\u0631\u062f\u0644\u060c \u0646\u0645\u06a9 \u0648 \u0641\u0644\u0641\u0644 \u0631\u0627 \u0647\u0645 \u0628\u0632\u0646\u06cc\u062f.<br>\u06a9\u0644\u0645 \u0648 \u0647\u0648\u06cc\u062c \u0631\u0627 \u0628\u0627 \u0633\u0633 \u0645\u062e\u0644\u0648\u0637 \u06a9\u0646\u06cc\u062f \u0648 \u06f1\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f \u06a9\u0645\u06cc \u0646\u0631\u0645 \u0634\u0648\u062f.<br>\u06a9\u06cc\u0646\u0648\u0627 \u0648 \u0633\u06cc\u0628 \u0631\u0627 \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f \u0648 \u0633\u0631\u062f \u0633\u0631\u0648 \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:45px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D8%B3%D8%A7%D9%84%D8%A7%D8%AF_%DA%A9%DB%8C%D9%86%D9%88%D8%A7_%D8%A8%D8%A7_%DA%86%D8%BA%D9%86%D8%AF%D8%B1_%D9%88_%D8%A7%D8%B1%D8%AF%D9%87\"><\/span>\u0633\u0627\u0644\u0627\u062f \u06a9\u06cc\u0646\u0648\u0627 \u0628\u0627 \u0686\u063a\u0646\u062f\u0631 \u0648 \u0627\u0631\u062f\u0647<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">\u0645\u0648\u0627\u062f \u0627\u0648\u0644\u06cc\u0647<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0645\u0642\u062f\u0627\u0631 \u0644\u0627\u0632\u0645 (\u0628\u0631\u0627\u06cc 4 \u0646\u0641\u0631)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06a9\u06cc\u0646\u0648\u0627 \u067e\u062e\u062a\u0647 \u0634\u062f\u0647 <\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u067e\u06cc\u0645\u0627\u0646\u0647<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0686\u063a\u0646\u062f\u0631 \u067e\u062e\u062a\u0647 \u0634\u062f\u0647 \u0648 \u0645\u06a9\u0639\u0628\u06cc \u062e\u0631\u062f \u0634\u062f\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u067e\u06cc\u0645\u0627\u0646\u0647<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0646\u062e\u0648\u062f \u067e\u062e\u062a\u0647 \u0634\u062f\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u067e\u06cc\u0645\u0627\u0646\u0647 <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0633\u0628\u0632\u06cc \u0634\u0627\u0628\u0627\u0646\u06a9 \u06cc\u0627 \u0622\u0631\u0648\u06af\u0648\u0644\u0627<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u0645\u0634\u062a <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0627\u0631\u062f\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u0642\u0627\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0622\u0628<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u0642\u0627\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0622\u0628\u0644\u06cc\u0645\u0648 <\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u0642\u0627\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0633\u06cc\u0631<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u062d\u0628\u0647<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0646\u0645\u06a9 \u0648 \u0641\u0644\u0641\u0644 \u0633\u06cc\u0627\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0628\u0647 \u0645\u0642\u062f\u0627\u0631 \u0644\u0627\u0632\u0645<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:32px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0637\u0631\u0632 \u062a\u0647\u06cc\u0647:<br><br>\u0645\u0648\u0627\u062f \u0633\u0633 \u0631\u0627 \u0628\u0627 \u0647\u0645 \u0647\u0645 \u0628\u0632\u0646\u06cc\u062f \u062a\u0627 \u063a\u0644\u06cc\u0638 \u0648 \u06cc\u06a9\u062f\u0633\u062a \u0634\u0648\u062f.<br>\u06a9\u06cc\u0646\u0648\u0627\u060c \u0686\u063a\u0646\u062f\u0631 \u0648 \u0646\u062e\u0648\u062f \u0631\u0627 \u062f\u0631 \u0638\u0631\u0641 \u0645\u062e\u0644\u0648\u0637 \u06a9\u0646\u06cc\u062f.<br>\u0634\u0627\u0628\u0627\u0646\u06a9 \u0631\u0627 \u062f\u0631 \u0622\u062e\u0631 \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f \u0648 \u0633\u0633 \u0631\u0627 \u0631\u0648\u06cc \u0622\u0646 \u0628\u0631\u06cc\u0632\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:45px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%D8%AF%D8%B3%D8%AA%D9%88%D8%B1_%D8%B3%D8%B3_%D8%B3%D8%A7%D9%84%D8%A7%D8%AF_%DA%A9%DB%8C%D9%86%D9%88%D8%A7\"><\/span>3 \u062f\u0633\u062a\u0648\u0631 \u0633\u0633 \u0633\u0627\u0644\u0627\u062f \u06a9\u06cc\u0646\u0648\u0627<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u0633 \u0645\u0646\u0627\u0633\u0628 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0637\u0639\u0645 \u06cc\u06a9 \u0633\u0627\u0644\u0627\u062f \u0633\u0627\u062f\u0647 \u0631\u0627 \u06a9\u0627\u0645\u0644\u0627\u064b \u0639\u0648\u0636 \u06a9\u0646\u062f. \u0647\u0631 \u0633\u0647 \u062f\u0633\u062a\u0648\u0631 \u0632\u06cc\u0631 \u0631\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u062f\u0631 \u0634\u06cc\u0634\u0647 \u062a\u0627 \u06cc\u06a9 \u0647\u0641\u062a\u0647 \u062f\u0631 \u06cc\u062e\u0686\u0627\u0644 \u0646\u06af\u0647 \u062f\u0627\u0634\u062a.<br><br>\u0633\u0633 \u0644\u06cc\u0645\u0648 \u0648 \u0632\u06cc\u062a\u0648\u0646<br>\u0645\u0648\u0627\u062f \u0644\u0627\u0632\u0645: \u06f4 \u0642\u0627\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc \u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646\u060c \u06f3 \u0642\u0627\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc \u0622\u0628\u200c\u0644\u06cc\u0645\u0648\u060c \u06f1 \u062d\u0628\u0647 \u0633\u06cc\u0631\u060c \u0646\u0645\u06a9 \u0648 \u0641\u0644\u0641\u0644.<br>\u0647\u0645\u0647\u200c\u06cc \u0645\u0648\u0627\u062f \u0631\u0627 \u062f\u0631 \u0634\u06cc\u0634\u0647 \u0628\u0631\u06cc\u0632\u06cc\u062f \u0648 \u062e\u0648\u0628 \u062a\u06a9\u0627\u0646 \u062f\u0647\u06cc\u062f. \u0627\u06cc\u0646 \u0633\u0633 \u0628\u0631\u0627\u06cc \u062a\u0628\u0648\u0644\u0647 \u0648 \u0633\u0627\u0644\u0627\u062f \u0646\u062e\u0648\u062f \u0639\u0627\u0644\u06cc \u0627\u0633\u062a.<br><br>\u0633\u0633 \u0645\u0627\u0633\u062a \u0648 \u062e\u0631\u062f\u0644<br>\u0645\u0648\u0627\u062f \u0644\u0627\u0632\u0645: \u06f4 \u0642\u0627\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc \u0645\u0627\u0633\u062a\u060c \u06f1 \u0642\u0627\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc \u062e\u0631\u062f\u0644\u060c \u06f1 \u0642\u0627\u0634\u0642 \u0686\u0627\u06cc\u200c\u062e\u0648\u0631\u06cc \u0639\u0633\u0644\u060c \u06f1 \u0642\u0627\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc \u0622\u0628\u200c\u0644\u06cc\u0645\u0648\u060c \u0646\u0645\u06a9.<br>\u0645\u0648\u0627\u062f \u0631\u0627 \u0628\u0627 \u0686\u0646\u06af\u0627\u0644 \u0647\u0645 \u0628\u0632\u0646\u06cc\u062f \u062a\u0627 \u06cc\u06a9\u062f\u0633\u062a \u0634\u0648\u062f. \u0628\u0627 \u0633\u0627\u0644\u0627\u062f \u0645\u0631\u063a \u0628\u0633\u06cc\u0627\u0631 \u062e\u0648\u0628 \u0645\u06cc\u200c\u0646\u0634\u06cc\u0646\u062f.<br><br>\u0633\u0633 \u0627\u0631\u062f\u0647 \u0648 \u0632\u0646\u062c\u0628\u06cc\u0644<br>\u0645\u0648\u0627\u062f \u0644\u0627\u0632\u0645: \u06f3 \u0642\u0627\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc \u0627\u0631\u062f\u0647\u060c \u06f1 \u0642\u0627\u0634\u0642 \u0686\u0627\u06cc\u200c\u062e\u0648\u0631\u06cc \u0632\u0646\u062c\u0628\u06cc\u0644 \u0631\u0646\u062f\u0647\u200c\u0634\u062f\u0647\u060c \u06f2 \u0642\u0627\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc \u0622\u0628\u200c\u0644\u06cc\u0645\u0648\u060c \u06f2 \u0642\u0627\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc \u0622\u0628\u060c \u06f1 \u0642\u0627\u0634\u0642 \u0686\u0627\u06cc\u200c\u062e\u0648\u0631\u06cc \u0639\u0633\u0644.<br>\u0627\u0631\u062f\u0647 \u0631\u0627 \u0628\u0627 \u0628\u0642\u06cc\u0647\u200c\u06cc \u0645\u0648\u0627\u062f \u0647\u0645 \u0628\u0632\u0646\u06cc\u062f \u0648 \u0622\u0646\u200c\u0642\u062f\u0631 \u0622\u0628 \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u063a\u0644\u0638\u062a \u062f\u0644\u062e\u0648\u0627\u0647 \u0634\u0648\u062f. \u0627\u06cc\u0646 \u0633\u0633 \u0628\u0631\u0627\u06cc \u0633\u0627\u0644\u0627\u062f\u0647\u0627\u06cc \u0645\u062c\u0644\u0633\u06cc \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a.<\/p>\n\n\n\n<div style=\"height:45px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/Quinoa-salad-with-parsley-and-vegetables-1024x682.webp\" alt=\"\u0637\u0631\u0632 \u062a\u0647\u06cc\u0647 \u0633\u0627\u0644\u0627\u062f \u06a9\u06cc\u0646\u0648\u0627 \u0645\u062c\u0644\u0633\u06cc\" class=\"wp-image-11128\" style=\"aspect-ratio:1.5015121660633277;width:978px;height:auto\" srcset=\"https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/Quinoa-salad-with-parsley-and-vegetables-1024x682.webp 1024w, https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/Quinoa-salad-with-parsley-and-vegetables-300x200.webp 300w, https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/Quinoa-salad-with-parsley-and-vegetables-768x512.webp 768w, https:\/\/ruysa.ir\/mag\/wp-content\/uploads\/2026\/10\/Quinoa-salad-with-parsley-and-vegetables.webp 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<div style=\"height:45px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D9%86%DA%A9%D8%A7%D8%AA_%D9%86%DA%AF%D9%87%D8%AF%D8%A7%D8%B1%DB%8C_%D9%88_%D8%B3%D8%B1%D9%88\"><\/span>\u0646\u06a9\u0627\u062a \u0646\u06af\u0647\u062f\u0627\u0631\u06cc \u0648 \u0633\u0631\u0648<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u0627\u0644\u0627\u062f \u0631\u0627 \u0628\u062f\u0648\u0646 \u0633\u0633 \u062f\u0631 \u0638\u0631\u0641 \u062f\u0631\u0628\u0633\u062a\u0647 \u062a\u0627 \u06f4 \u0631\u0648\u0632 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f.<br>\u0633\u0633 \u0631\u0627 \u0647\u0645\u06cc\u0634\u0647 \u0646\u0632\u062f\u06cc\u06a9 \u0632\u0645\u0627\u0646 \u0633\u0631\u0648 \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f.<br>\u0645\u0648\u0627\u062f \u0622\u0628\u062f\u0627\u0631 \u0645\u062b\u0644 \u062e\u06cc\u0627\u0631 \u0648 \u06af\u0648\u062c\u0647 \u0631\u0627 \u062f\u0631 \u0622\u062e\u0631 \u0645\u062e\u0644\u0648\u0637 \u06a9\u0646\u06cc\u062f.<br>\u0627\u06af\u0631 \u06a9\u06cc\u0646\u0648\u0627 \u0631\u0627 \u0627\u0632 \u0642\u0628\u0644 \u0632\u06cc\u0627\u062f \u0645\u06cc\u200c\u067e\u0632\u06cc\u062f\u060c \u0633\u0631\u062f\u200c\u0634\u062f\u0647 \u0631\u0627 \u062f\u0631 \u06a9\u06cc\u0633\u0647\u200c\u06cc \u0641\u0631\u06cc\u0632\u0631 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f \u0648 \u0647\u0631 \u0648\u0642\u062a \u0644\u0627\u0632\u0645 \u0634\u062f \u06cc\u062e\u200c\u0632\u062f\u0627\u06cc\u06cc \u06a9\u0646\u06cc\u062f.<br>\u0628\u0631\u0627\u06cc \u0637\u0639\u0645 \u0628\u0647\u062a\u0631\u060c \u06a9\u06cc\u0646\u0648\u0627 \u0631\u0627 \u0647\u0646\u06af\u0627\u0645 \u067e\u062e\u062a \u0628\u0627 \u06a9\u0645\u06cc \u0622\u0628 \u0645\u0631\u063a \u06cc\u0627 \u0628\u0631\u06af \u0628\u0648 \u0645\u0639\u0637\u0631 \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:45px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D8%B3%D8%A4%D8%A7%D9%84%D8%A7%D8%AA_%D9%85%D8%AA%D8%AF%D8%A7%D9%88%D9%84\"><\/span>\u0633\u0624\u0627\u0644\u0627\u062a \u0645\u062a\u062f\u0627\u0648\u0644<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">1- \u0622\u06cc\u0627 \u06a9\u06cc\u0646\u0648\u0627 \u0631\u0627 \u0628\u0627\u06cc\u062f \u0642\u0628\u0644 \u0627\u0632 \u067e\u062e\u062a \u0634\u0633\u062a\u061f \u0628\u0644\u0647. \u0634\u0633\u062a\u0646 \u062f\u0627\u0646\u0647\u200c\u0647\u0627 \u062a\u0644\u062e\u06cc \u0633\u0627\u067e\u0648\u0646\u06cc\u0646 \u0631\u0627 \u0645\u06cc\u200c\u06af\u06cc\u0631\u062f.<br><br>2- \u0633\u0627\u0644\u0627\u062f \u06a9\u06cc\u0646\u0648\u0627 \u0686\u0646\u062f \u0631\u0648\u0632 \u062f\u0631 \u06cc\u062e\u0686\u0627\u0644 \u0645\u06cc\u200c\u0645\u0627\u0646\u062f\u061f \u0628\u062f\u0648\u0646 \u0633\u0633 \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u06f4 \u062a\u0627 \u06f5 \u0631\u0648\u0632\u060c \u062f\u0631 \u0638\u0631\u0641 \u062f\u0631\u0628\u0633\u062a\u0647.<br><br>3- \u0622\u06cc\u0627 \u0633\u0627\u0644\u0627\u062f \u06a9\u06cc\u0646\u0648\u0627 \u0628\u0631\u0627\u06cc \u0631\u0698\u06cc\u0645 \u0644\u0627\u063a\u0631\u06cc \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a\u061f \u0628\u0644\u0647\u060c \u0628\u0647 \u0634\u0631\u0637\u06cc \u06a9\u0647 \u0645\u0642\u062f\u0627\u0631 \u0633\u0633\u060c \u067e\u0646\u06cc\u0631 \u0648 \u0622\u062c\u06cc\u0644 \u0631\u0627 \u06a9\u0646\u062a\u0631\u0644 \u06a9\u0646\u06cc\u062f. \u0641\u06cc\u0628\u0631 \u0648 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0622\u0646 \u0633\u06cc\u0631\u06cc \u0627\u06cc\u062c\u0627\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f.<br><br>4- \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u0633\u0627\u0644\u0627\u062f \u0631\u0627 \u06af\u0631\u0645 \u062e\u0648\u0631\u062f\u061f \u0628\u0644\u0647\u060c \u0628\u0647\u200c\u062e\u0635\u0648\u0635 \u0646\u0633\u062e\u0647\u200c\u0647\u0627\u06cc\u06cc \u06a9\u0647 \u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u06a9\u0628\u0627\u0628\u06cc \u062f\u0627\u0631\u0646\u062f.<\/p>\n\n\n\n<div style=\"height:45px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u062d\u0631\u0641 \u0622\u062e\u0631<br><\/strong><br>\u0633\u0627\u0644\u0627\u062f \u06a9\u06cc\u0646\u0648\u0627 \u062a\u0646\u0648\u0639 \u0628\u0633\u06cc\u0627\u0631\u06cc \u062f\u0627\u0631\u062f\u061b \u0647\u0645 \u0628\u0631\u0627\u06cc \u0631\u0648\u0632\u0647\u0627\u06cc 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noopener\">\u06af\u0631\u0627\u0646\u0648\u0644\u0627 \u0686\u06cc\u0633\u062a \u0648 \u0627\u0646\u0648\u0627\u0639 \u06af\u0631\u0627\u0646\u0648\u0644\u0627 <\/a><\/strong><br><br><strong><a href=\"https:\/\/ruysa.ir\/mag\/%D8%A2%D8%B1%D8%AF-%D8%A7%D8%B1%D8%B2%D9%86-%D8%A2%D8%B1%D8%AF-%D8%A8%D8%AF%D9%88%D9%86-%DA%AF%D9%84%D9%88%D8%AA%D9%86\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0622\u0631\u062f \u0627\u0631\u0632\u0646 \u0686\u06cc\u0633\u062a \u0648 \u0631\u0648\u0634 \u0645\u0635\u0631\u0641 \u0622\u0646<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0633\u0627\u0644\u0627\u062f \u06a9\u06cc\u0646\u0648\u0627 \u06cc\u06a9\u06cc \u0627\u0632 \u0633\u0628\u06a9\u200c\u062a\u0631\u06cc\u0646 \u0648 \u062f\u0631 \u0639\u06cc\u0646 \u062d\u0627\u0644 \u0633\u06cc\u0631\u06a9\u0646\u0646\u062f\u0647\u200c\u062a\u0631\u06cc\u0646 \u0627\u0646\u062a\u062e\u0627\u0628\u200c\u0647\u0627 \u0628\u0631\u0627\u06cc \u0646\u0627\u0647\u0627\u0631\u060c \u0634\u0627\u0645 \u0648 \u0645\u06cc\u0647\u0645\u0627\u0646\u06cc \u0627\u0633\u062a. \u0627\u06af\u0631 \u062f\u0646\u0628\u0627\u0644 \u06cc\u06a9 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":11117,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[7,21,6],"tags":[],"class_list":["post-11111","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cooking","category-health","category-mag"],"_links":{"self":[{"href":"https:\/\/ruysa.ir\/mag\/wp-json\/wp\/v2\/posts\/11111","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ruysa.ir\/mag\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ruysa.ir\/mag\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ruysa.ir\/mag\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ruysa.ir\/mag\/wp-json\/wp\/v2\/comments?post=11111"}],"version-history":[{"count":20,"href":"https:\/\/ruysa.ir\/mag\/wp-json\/wp\/v2\/posts\/11111\/revisions"}],"predecessor-version":[{"id":11196,"href":"https:\/\/ruysa.ir\/mag\/wp-json\/wp\/v2\/posts\/11111\/revisions\/11196"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ruysa.ir\/mag\/wp-json\/wp\/v2\/media\/11117"}],"wp:attachment":[{"href":"https:\/\/ruysa.ir\/mag\/wp-json\/wp\/v2\/media?parent=11111"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ruysa.ir\/mag\/wp-json\/wp\/v2\/categories?post=11111"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ruysa.ir\/mag\/wp-json\/wp\/v2\/tags?post=11111"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}