{"id":1745,"date":"2022-12-04T07:24:00","date_gmt":"2022-12-04T07:24:00","guid":{"rendered":"https:\/\/articles.cura.healthcare\/?p=1745"},"modified":"2022-11-27T22:35:15","modified_gmt":"2022-11-27T22:35:15","slug":"ten-foods-contain-vitamin-d","status":"publish","type":"post","link":"https:\/\/articles.cura.healthcare\/ten-foods-contain-vitamin-d\/","title":{"rendered":"10 \u0623\u063a\u0630\u064a\u0629 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f"},"content":{"rendered":"\n<p>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u0647\u0648 \u0639\u0646\u0635\u0631 \u063a\u0630\u0627\u0626\u064a \u0623\u0633\u0627\u0633\u064a \u064a\u062d\u062a\u0627\u062c\u0647 \u0627\u0644\u062c\u0633\u0645 \u0628\u0643\u0645\u064a\u0627\u062a \u0642\u0644\u064a\u0644\u0629\u060c \u0648\u0647\u0648 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0642\u0627\u0628\u0644 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u0641\u064a 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href=\"https:\/\/articles.cura.healthcare\/ten-foods-contain-vitamin-d\/#%D9%85%D8%A7_%D8%A3%D9%87%D9%85_%D9%85%D8%B5%D8%A7%D8%AF%D8%B1_%D8%A7%D9%84%D9%81%D9%8A%D8%AA%D8%A7%D9%85%D9%8A%D9%86_%D8%AF%D8%9F\" title=\"\u0645\u0627 \u0623\u0647\u0645 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f\u061f\">\u0645\u0627 \u0623\u0647\u0645 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f\u061f<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/articles.cura.healthcare\/ten-foods-contain-vitamin-d\/#1_%E2%80%93_%D8%B5%D9%81%D8%A7%D8%B1_%D8%A7%D9%84%D8%A8%D9%8A%D8%B6\" title=\"1 &#8211; \u0635\u0641\u0627\u0631 \u0627\u0644\u0628\u064a\u0636\">1 &#8211; \u0635\u0641\u0627\u0631 \u0627\u0644\u0628\u064a\u0636<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/articles.cura.healthcare\/ten-foods-contain-vitamin-d\/#2_%E2%80%93_%D8%A7%D9%84%D9%81%D8%B7%D8%B1\" title=\"2 &#8211; \u0627\u0644\u0641\u0637\u0631\">2 &#8211; \u0627\u0644\u0641\u0637\u0631<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/articles.cura.healthcare\/ten-foods-contain-vitamin-d\/#3_%E2%80%93_%D8%B3%D9%85%D9%83_%D8%A7%D9%84%D8%B3%D9%84%D9%85%D9%88%D9%86\" title=\"3 &#8211; \u0633\u0645\u0643 \u0627\u0644\u0633\u0644\u0645\u0648\u0646\">3 &#8211; \u0633\u0645\u0643 \u0627\u0644\u0633\u0644\u0645\u0648\u0646<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/articles.cura.healthcare\/ten-foods-contain-vitamin-d\/#4_%E2%80%93_%D8%B2%D9%8A%D8%AA_%D9%83%D8%A8%D8%AF_%D8%A7%D9%84%D8%AD%D9%88%D8%AA\" title=\"4 &#8211; \u0632\u064a\u062a \u0643\u0628\u062f \u0627\u0644\u062d\u0648\u062a\">4 &#8211; \u0632\u064a\u062a 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href=\"https:\/\/articles.cura.healthcare\/ten-foods-contain-vitamin-d\/#7_%E2%80%93_%D8%A7%D9%84%D9%83%D8%A7%D9%81%D9%8A%D8%A7%D8%B1\" title=\"7 &#8211; \u0627\u0644\u0643\u0627\u0641\u064a\u0627\u0631\">7 &#8211; \u0627\u0644\u0643\u0627\u0641\u064a\u0627\u0631<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/articles.cura.healthcare\/ten-foods-contain-vitamin-d\/#8_%E2%80%93_%D8%B9%D8%B5%D9%8A%D8%B1_%D8%A7%D9%84%D8%A8%D8%B1%D8%AA%D9%82%D8%A7%D9%84\" title=\"8 &#8211; \u0639\u0635\u064a\u0631 \u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644\">8 &#8211; \u0639\u0635\u064a\u0631 \u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/articles.cura.healthcare\/ten-foods-contain-vitamin-d\/#9_%E2%80%93_%D8%A7%D9%84%D8%AA%D9%88%D9%86%D8%A9_%D8%A7%D9%84%D9%85%D8%B9%D9%84%D8%A8%D8%A9\" title=\"9 &#8211; 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id=\"%D9%85%D8%A7_%D9%87%D9%8A_%D8%A7%D9%84%D8%AC%D8%B1%D8%B9%D8%A9_%D8%A7%D9%84%D9%8A%D9%88%D9%85%D9%8A%D8%A9_%D8%A7%D9%84%D9%85%D9%88%D8%B5%D9%89_%D8%A8%D9%87%D8%A7_%D9%85%D9%86_%D8%A7%D9%84%D9%81%D9%8A%D8%AA%D8%A7%D9%85%D9%8A%D9%86_%D8%AF%D8%9F\"><\/span><strong>\u0645\u0627 \u0647\u064a \u0627\u0644\u062c\u0631\u0639\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627 \u0645\u0646 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f\u061f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0628\u0645\u0627 \u0623\u0646\u0651 \u0643\u0644\u064b\u0627 \u0645\u0646 \u0646\u0642\u0635 \u0648\u0632\u064a\u0627\u062f\u0629 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u064a\u0646\u062c\u0645 \u0639\u0646\u0647 \u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0635\u062d\u064a\u0629\u060c \u0625\u0630\u064b\u0627 \u0645\u0627 \u0647\u064a \u0627\u0644\u062c\u0631\u0639\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627\u061f<\/p>\n\n\n\n<p>\u062d\u062f\u062f\u062a \u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u063a\u0630\u0627\u0621 \u0648\u0627\u0644\u062f\u0648\u0627\u0621 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u0629 (FDA) \u0627\u0644\u0643\u0645\u064a\u0629 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627 \u064a\u0648\u0645\u064a\u064b\u0627 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u0628\u0645\u0642\u062f\u0627\u0631 400 \u0648\u062d\u062f\u0629 \u062f\u0648\u0644\u064a\u0629 \u0644\u0644\u0623\u0641\u0631\u0627\u062f \u0627\u0644\u0630\u064a\u0646 \u062a\u062a\u0631\u0627\u0648\u062d \u0623\u0639\u0645\u0627\u0631\u0647\u0645 \u0628\u064a\u0646 13 &#8211; 70 \u0639\u0627\u0645\u064b\u0627\u060c \u0648\u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u062f\u0627\u0631 \u0623\u0639\u0644\u0649 \u0628\u0643\u062b\u064a\u0631 \u0645\u0645\u0627 \u064a\u0633\u062a\u0647\u0644\u0643\u0647 \u0645\u0639\u0638\u0645 \u0627\u0644\u0628\u0634\u0631 \u064a\u0648\u0645\u064a\u064b\u0627\u060c \u0644\u0630\u0644\u0643 \u064a\u0639\u062a\u0628\u0631 \u0639\u0648\u0632 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u0634\u0627\u0626\u0639\u064b\u0627.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"\u0645\u0627-\u0623\u0647\u0645-\u0645\u0635\u0627\u062f\u0631-\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646-\u062f\"><span class=\"ez-toc-section\" id=\"%D9%85%D8%A7_%D8%A3%D9%87%D9%85_%D9%85%D8%B5%D8%A7%D8%AF%D8%B1_%D8%A7%D9%84%D9%81%D9%8A%D8%AA%D8%A7%D9%85%D9%8A%D9%86_%D8%AF%D8%9F\"><\/span><strong>\u0645\u0627 \u0623\u0647\u0645 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f\u061f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u064a\u0635\u0646\u0639 \u0627\u0644\u062c\u0633\u0645 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0631\u0636 \u0627\u0644\u062c\u0644\u062f \u0644\u0644\u0623\u0634\u0639\u0629 \u0641\u0648\u0642 \u0627\u0644\u0628\u0646\u0641\u0633\u062c\u064a\u0629 \u0645\u0646 \u0627\u0644\u0634\u0645\u0633\u060c \u0648\u0627\u0644\u062a\u064a \u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u0645\u0635\u062f\u0631 \u0627\u0644\u0631\u0626\u064a\u0633\u064a \u0644\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f\u060c \u0648\u064a\u062a\u0648\u0627\u062c\u062f \u0643\u0630\u0644\u0643 \u0641\u064a \u0639\u062f\u062f \u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629\u060c \u0648\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0642\u0627\u0626\u0645\u0629 \u0628\u0623\u0641\u0636\u0644 <a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/vitamin-d\/\" title=\"10 \u0623\u0637\u0639\u0645\u0629\">10 \u0623\u0637\u0639\u0645\u0629<\/a> \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"1-\u0635\u0641\u0627\u0631-\u0627\u0644\u0628\u064a\u0636\"><span class=\"ez-toc-section\" id=\"1_%E2%80%93_%D8%B5%D9%81%D8%A7%D8%B1_%D8%A7%D9%84%D8%A8%D9%8A%D8%B6\"><\/span><strong>1 &#8211; \u0635\u0641\u0627\u0631 \u0627\u0644\u0628\u064a\u0636<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u064a\u062d\u062a\u0648\u064a \u0635\u0641\u0627\u0631 \u0628\u064a\u0636\u0629 \u0648\u0627\u062d\u062f\u0629 \u0643\u0628\u064a\u0631\u0629 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0642\u0627\u0631\u0628 37 \u0648\u062d\u062f\u0629 \u062f\u0648\u0644\u064a\u0629 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f\u060c \u0648\u0647\u0646\u0627\u0643 \u0639\u062f\u062f \u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u062a\u064a \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u0641\u064a \u0635\u0641\u0627\u0631 \u0627\u0644\u0628\u064a\u0636\u060c \u062d\u064a\u062b \u0625\u0646\u0651 \u062a\u0639\u0631\u0636 \u0627\u0644\u062f\u062c\u0627\u062c \u0644\u0644\u0634\u0645\u0633 \u0648\u0645\u062d\u062a\u0648\u0649 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u0627\u0644\u0645\u0648\u062c\u0648\u062f \u0641\u064a \u0639\u0644\u0641 \u0627\u0644\u062f\u062c\u0627\u062c \u0648\u062a\u0639\u0631\u064a\u0636 \u0635\u0641\u0627\u0631 \u0627\u0644\u0628\u064a\u0636 \u0627\u0644\u0633\u0627\u0626\u0644 \u0644\u0644\u0623\u0634\u0639\u0629 \u0641\u0648\u0642 \u0627\u0644\u0628\u0646\u0641\u0633\u062c\u064a\u0629 \u064a\u0632\u064a\u062f \u0645\u0646 \u0645\u0633\u062a\u0648\u0649 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u0641\u064a \u0627\u0644\u0628\u064a\u0636.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"2-\u0627\u0644\u0641\u0637\u0631\"><span class=\"ez-toc-section\" id=\"2_%E2%80%93_%D8%A7%D9%84%D9%81%D8%B7%D8%B1\"><\/span><strong>2 &#8211; \u0627\u0644\u0641\u0637\u0631<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u064a\u0639\u062a\u0628\u0631 \u0627\u0644\u0641\u0637\u0631 \u0627\u0644\u0645\u0635\u062f\u0631 \u0627\u0644\u0648\u062d\u064a\u062f \u063a\u064a\u0631 \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u064a \u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f\u060c \u064a\u0645\u0643\u0646 \u0644\u0644\u0641\u0637\u0631 \u0623\u0646 \u064a\u0635\u0646\u0639 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u0639\u0646\u062f \u062a\u0639\u0631\u0636\u0647 \u0644\u0644\u0623\u0634\u0639\u0629 \u0641\u0648\u0642 \u0627\u0644\u0628\u0646\u0641\u0633\u062c\u064a\u0629. \u062a\u0639\u062a\u0628\u0631 \u0628\u0639\u0636 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0641\u0637\u0631 \u0627\u0644\u0628\u0631\u064a \u0645\u0635\u062f\u0631\u064b\u0627 \u0645\u0645\u062a\u0627\u0632\u064b\u0627 \u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u0628\u0633\u0628\u0628 \u062a\u0639\u0631\u0636\u0647\u0627 \u0644\u0644\u0623\u0634\u0639\u0629 \u0641\u0648\u0642 \u0627\u0644\u0628\u0646\u0641\u0633\u062c\u064a\u0629\u060c \u0648\u064a\u062a\u0645 \u0645\u0639\u0627\u0644\u062c\u0629 \u0628\u0639\u0636 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0641\u0637\u0631 \u0627\u0644\u0623\u062e\u0631\u0649 \u0628\u0627\u0644\u0623\u0634\u0639\u0629 \u0641\u0648\u0642 \u0627\u0644\u0628\u0646\u0641\u0633\u062c\u064a\u0629 \u0644\u062a\u0639\u0632\u064a\u0632 \u0645\u062d\u062a\u0648\u0627\u0647\u0627 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"3-\u0633\u0645\u0643-\u0627\u0644\u0633\u0644\u0645\u0648\u0646\"><span class=\"ez-toc-section\" id=\"3_%E2%80%93_%D8%B3%D9%85%D9%83_%D8%A7%D9%84%D8%B3%D9%84%D9%85%D9%88%D9%86\"><\/span><strong>3 &#8211; \u0633\u0645\u0643 \u0627\u0644\u0633\u0644\u0645\u0648\u0646<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0648\u0645\u0646 \u0636\u0645\u0646\u0647\u0627 \u0633\u0645\u0643 \u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u062a\u0639\u062a\u0628\u0631 \u063a\u0646\u064a\u0629 \u062c\u062f\u064b\u0627 \u0628\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f. \u0648\u0641\u0642\u064b\u0627 \u0644\u0642\u0627\u0639\u062f\u0629 \u0628\u064a\u0627\u0646\u0627\u062a \u0645\u0643\u0648\u0646\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0621 \u0627\u0644\u062a\u0627\u0628\u0639\u0629 \u0644\u0648\u0632\u0627\u0631\u0629 \u0627\u0644\u0632\u0631\u0627\u0639\u0629 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u0629 (USDA)\u060c \u064a\u062d\u062a\u0648\u064a 100 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0633\u0645\u0643 \u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0639\u0644\u0649 526 \u0648\u062d\u062f\u0629 \u062f\u0648\u0644\u064a\u0629 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062e\u062a\u0644\u0641 \u0647\u0630\u0647 \u0627\u0644\u0643\u0645\u064a\u0629 \u0628\u0627\u062e\u062a\u0644\u0627\u0641 \u0645\u0643\u0627\u0646 \u0635\u064a\u062f \u0633\u0645\u0643 \u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0648\u0648\u0642\u062a \u0635\u064a\u062f\u0647 \u062e\u0644\u0627\u0644 \u0627\u0644\u0639\u0627\u0645.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"4-\u0632\u064a\u062a-\u0643\u0628\u062f-\u0627\u0644\u062d\u0648\u062a\"><span class=\"ez-toc-section\" id=\"4_%E2%80%93_%D8%B2%D9%8A%D8%AA_%D9%83%D8%A8%D8%AF_%D8%A7%D9%84%D8%AD%D9%88%D8%AA\"><\/span><strong>4 &#8211; \u0632\u064a\u062a \u0643\u0628\u062f \u0627\u0644\u062d\u0648\u062a<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0632\u064a\u062a \u0643\u0628\u062f \u0627\u0644\u062d\u0648\u062a \u0645\u062a\u0645\u0645 \u063a\u0630\u0627\u0626\u064a \u0634\u0627\u0626\u0639 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645. \u0625\u0630\u0627 \u0643\u0646\u062a \u0644\u0627 \u062a\u062d\u0628 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0633\u0645\u0643\u060c \u0641\u0625\u0646 \u062a\u0646\u0627\u0648\u0644 \u0632\u064a\u062a \u0643\u0628\u062f \u0627\u0644\u062d\u0648\u062a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0642\u062f\u0645 \u0644\u0643 \u062a\u0639\u0648\u064a\u0636\u064b\u0627 \u062c\u064a\u062f\u064b\u0627 \u0644\u0628\u0639\u0636 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0636\u0631\u0648\u0631\u064a\u0629 \u0648\u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0627\u0644\u0633\u0645\u0643\u060c \u0641\u0647\u0648 \u0645\u0635\u062f\u0631 \u0645\u0645\u062a\u0627\u0632 \u0648\u063a\u0646\u064a \u0628\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f\u060c \u062d\u064a\u062b \u062a\u062d\u062a\u0648\u064a \u0627\u0644\u0645\u0644\u0639\u0642\u0629 \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u0645\u0646\u0647 (4.9 \u0645\u0644) \u0639\u0644\u0649 450 \u0648\u062d\u062f\u0629 \u062f\u0648\u0644\u064a\u0629. \u064a\u062a\u0645 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647 \u0645\u0646\u0630 \u0633\u0646\u0648\u0627\u062a \u0641\u064a \u0639\u0644\u0627\u062c \u0646\u0642\u0635 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0625\u062f\u062e\u0627\u0644\u0647 \u0641\u064a \u0639\u0644\u0627\u062c \u0627\u0644\u0643\u0633\u0627\u062d \u0648\u0627\u0644\u0635\u062f\u0641\u064a\u0629 \u0648\u062f\u0627\u0621 \u0627\u0644\u0633\u0644\u060c \u0648\u0644\u0647 \u062e\u0635\u0627\u0626\u0635 \u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u060c \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649\u060c \u0645\u062b\u0644 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0623 \u0648\u0623\u0645\u0644\u0627\u062d \u0623\u0648\u0645\u064a\u063a\u0627 3 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0639\u062f \u0645\u0641\u064a\u062f\u0629 \u0644\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"5-\u0645\u0646\u062a\u062c\u0627\u062a-\u0627\u0644\u0623\u0644\u0628\u0627\u0646\"><span class=\"ez-toc-section\" id=\"5_%E2%80%93_%D9%85%D9%86%D8%AA%D8%AC%D8%A7%D8%AA_%D8%A7%D9%84%D8%A3%D9%84%D8%A8%D8%A7%D9%86\"><\/span><strong>5 &#8211; \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0628\u0637\u0628\u064a\u0639\u0629 \u0627\u0644\u062d\u0627\u0644\u060c \u0644\u0627 \u064a\u062d\u062a\u0648\u064a \u0627\u0644\u062d\u0644\u064a\u0628 \u0648\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0639\u0644\u0649 \u0643\u0645\u064a\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f\u060c \u0648\u0644\u0643\u0646 \u0628\u0645\u0627 \u0623\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u0636\u0631\u0648\u0631\u064a \u0641\u064a \u0639\u0645\u0644\u064a\u0629 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645\u060c \u064a\u062a\u0645 \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f\u060c \u0645\u062b\u0644 \u0627\u0644\u062d\u0644\u064a\u0628 \u0648\u0627\u0644\u062c\u0628\u0646 \u0648\u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0648\u0627\u0644\u0633\u0645\u0646 \u0627\u0644\u0646\u0628\u0627\u062a\u064a.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"6-\u0643\u0628\u062f-\u0627\u0644\u0628\u0642\u0631\"><span class=\"ez-toc-section\" id=\"6_%E2%80%93_%D9%83%D8%A8%D8%AF_%D8%A7%D9%84%D8%A8%D9%82%D8%B1\"><\/span><strong>6 &#8211; \u0643\u0628\u062f \u0627\u0644\u0628\u0642\u0631<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0643\u0628\u062f \u0627\u0644\u0628\u0642\u0631 \u0644\u064a\u0633 \u0641\u0642\u0637 \u0645\u0635\u062f\u0631\u064b\u0627 \u062c\u064a\u062f\u064b\u0627 \u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f\u060c \u0648\u0644\u0643\u0646 \u0646\u0638\u0631\u064b\u0627 \u0644\u0623\u0646\u0647 \u0639\u0636\u0648 \u062a\u062e\u0632\u064a\u0646 \u0644\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0647\u0645\u0629 (\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0627\u0644\u0630\u0648\u0627\u0628\u0629 \u0641\u064a \u0627\u0644\u062f\u0633\u0645 \u0648\u0645\u0646 \u0636\u0645\u0646\u0647\u0627 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0623 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f\u060c \u0648 \u0628 12 \u0648\u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643) \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0645\u062b\u0644 \u0627\u0644\u0646\u062d\u0627\u0633 \u0648\u0627\u0644\u062d\u062f\u064a\u062f\u060c \u0641\u0625\u0646\u0647 \u064a\u0646\u0642\u0644 \u0647\u0630\u0647 <a href=\"https:\/\/articles.cura.healthcare\/vitamin-b\/\" title=\"\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a\">\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a<\/a> \u0625\u0644\u064a\u0646\u0627 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0639\u0646\u062f\u0645\u0627 \u0646\u0633\u062a\u0647\u0644\u0643\u0647.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"7-\u0627\u0644\u0643\u0627\u0641\u064a\u0627\u0631\"><span class=\"ez-toc-section\" id=\"7_%E2%80%93_%D8%A7%D9%84%D9%83%D8%A7%D9%81%D9%8A%D8%A7%D8%B1\"><\/span><strong>7 &#8211; \u0627\u0644\u0643\u0627\u0641\u064a\u0627\u0631<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0627\u0644\u0643\u0627\u0641\u064a\u0627\u0631 \u0645\u0635\u062f\u0631 \u062c\u064a\u062f \u0644\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u062812 \u0648 \u06286 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0623 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u0648\u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0632\u064a\u0648\u0645 \u0648\u0627\u0644\u0633\u064a\u0644\u064a\u0646\u064a\u0648\u0645 \u0648<a href=\"https:\/\/articles.cura.healthcare\/how-turn-food-into-medicine\/\" title=\"\u0623\u0648\u0645\u064a\u063a\u0627 3\">\u0623\u0648\u0645\u064a\u063a\u0627 3<\/a>\u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u0641\u0647\u0648 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0639\u0632\u064a\u0632 \u0635\u062d\u0629 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a \u0648\u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u064a\u060c \u0648\u0639\u064a\u0628\u0647 \u0627\u0644\u0648\u062d\u064a\u062f \u0623\u0646\u0647 \u0628\u0627\u0647\u0638 \u0627\u0644\u062b\u0645\u0646.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"8-\u0639\u0635\u064a\u0631-\u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644\"><span class=\"ez-toc-section\" id=\"8_%E2%80%93_%D8%B9%D8%B5%D9%8A%D8%B1_%D8%A7%D9%84%D8%A8%D8%B1%D8%AA%D9%82%D8%A7%D9%84\"><\/span><strong>8 &#8211; \u0639\u0635\u064a\u0631 \u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u062a\u0642\u0648\u0645 \u0628\u0639\u0636 \u0627\u0644\u0634\u0631\u0643\u0627\u062a \u0628\u062a\u062f\u0639\u064a\u0645 \u0639\u0635\u064a\u0631 \u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644 \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u0648\u0645\u063a\u0630\u064a\u0627\u062a \u0623\u062e\u0631\u0649\u060c \u0645\u062b\u0644 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645. \u0643\u0648\u0628 \u0648\u0627\u062d\u062f (237 \u0645\u0644) \u0645\u0646 \u0639\u0635\u064a\u0631 \u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644 \u0627\u0644\u0645\u062f\u0639\u0645 \u0645\u0639 \u0648\u062c\u0628\u0629 \u0627\u0644\u0625\u0641\u0637\u0627\u0631 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0632\u0648\u062f\u0643 \u0628\u0645\u0627 \u064a\u0635\u0644 \u0625\u0644\u0649 100 \u0648\u062d\u062f\u0629 \u062f\u0648\u0644\u064a\u0629 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"9-\u0627\u0644\u062a\u0648\u0646\u0629-\u0627\u0644\u0645\u0639\u0644\u0628\u0629\"><span class=\"ez-toc-section\" id=\"9_%E2%80%93_%D8%A7%D9%84%D8%AA%D9%88%D9%86%D8%A9_%D8%A7%D9%84%D9%85%D8%B9%D9%84%D8%A8%D8%A9\"><\/span><strong>9 &#8211; \u0627\u0644\u062a\u0648\u0646\u0629 \u0627\u0644\u0645\u0639\u0644\u0628\u0629<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u064a\u0633\u062a\u0645\u062a\u0639 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u0628\u0627\u0644\u062a\u0648\u0646\u0629 \u0627\u0644\u0645\u0639\u0644\u0628\u0629 \u0628\u0633\u0628\u0628 \u0646\u0643\u0647\u062a\u0647\u0627 \u0648\u0637\u0631\u0642 \u062a\u062e\u0632\u064a\u0646\u0647\u0627 \u0627\u0644\u0633\u0647\u0644\u0629 \u0648\u0633\u0639\u0631\u0647\u0627 \u0627\u0644\u0645\u0646\u062e\u0641\u0636 \u0628\u0627\u0644\u0645\u0642\u0627\u0631\u0646\u0629 \u0645\u0639 \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0627\u0644\u0623\u062e\u0631\u0649. \u062a\u062d\u062a\u0648\u064a \u0627\u0644\u062a\u0648\u0646\u0629 \u0627\u0644\u0645\u0639\u0644\u0628\u0629 ( 100 \u062c\u0631\u0627\u0645 ) \u0639\u0644\u0649 269 \u0648\u062d\u062f\u0629 \u062f\u0648\u0644\u064a\u0629 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f\u060c \u0644\u0630\u0644\u0643 \u062a\u0639\u062a\u0628\u0631 \u0645\u0635\u062f\u0631\u064b\u0627 \u062c\u064a\u062f\u064b\u0627 \u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f\u060c \u0648\u0644\u0643\u0646 \u064a\u062c\u0628 \u0639\u062f\u0645 \u0627\u0633\u062a\u0647\u0644\u0627\u0643\u0647\u0627 \u0628\u0643\u0645\u064a\u0627\u062a \u0643\u0628\u064a\u0631\u0629.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"10-\u0627\u0644\u062d\u0628\u0648\u0628-\u0627\u0644\u0645\u062f\u0639\u0645\u0629\"><span class=\"ez-toc-section\" id=\"10-_%D8%A7%D9%84%D8%AD%D8%A8%D9%88%D8%A8_%D8%A7%D9%84%D9%85%D8%AF%D8%B9%D9%85%D8%A9\"><\/span><strong>10- \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0645\u062f\u0639\u0645\u0629<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0645\u0635\u0627\u062f\u0631 \u0631\u0627\u0626\u0639\u0629 \u0644\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646\u060c \u0648\u0639\u0627\u062f\u0629\u064b \u0645\u0627 \u064a\u062a\u0645 \u062f\u0645\u062c \u0627\u0644\u062d\u0628\u0648\u0628 (\u0645\u062b\u0644 \u0627\u0644\u0634\u0648\u0641\u0627\u0646) \u0645\u0639 \u0627\u0644\u062d\u0644\u064a\u0628 \u0641\u064a \u0648\u062c\u0628\u0629 \u0648\u0627\u062d\u062f\u0629\u060c \u0648\u0628\u0630\u0644\u0643 \u064a\u062a\u0645 \u062a\u0639\u0632\u064a\u0632 \u0645\u062d\u062a\u0648\u0649 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u0628\u0634\u0643\u0644 \u0623\u0643\u0628\u0631. \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u062a\u0632\u0648\u062f\u0643 \u0627\u0644\u0648\u062c\u0628\u0629 \u0627\u0644\u0648\u0627\u062d\u062f\u0629 \u0628\u0645\u0627 \u064a\u0642\u0627\u0631\u0628 342 \u0648\u062d\u062f\u0629 \u062f\u0648\u0644\u064a\u0629 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"\u0643\u064a\u0641-\u064a\u0645\u0643\u0646\u0643-\u0627\u0644\u062d\u0635\u0648\u0644-\u0639\u0644\u0649-\u0623\u0643\u0628\u0631-\u0641\u0627\u0626\u062f\u0629-\u0645\u0645\u0643\u0646\u0629-\u0645\u0646-\u0641\u064a\u062a\u0627\u0645\u064a\u0646-\u062f\"><span class=\"ez-toc-section\" id=\"%D9%83%D9%8A%D9%81_%D9%8A%D9%85%D9%83%D9%86%D9%83_%D8%A7%D9%84%D8%AD%D8%B5%D9%88%D9%84_%D8%B9%D9%84%D9%89_%D8%A3%D9%83%D8%A8%D8%B1_%D9%81%D8%A7%D8%A6%D8%AF%D8%A9_%D9%85%D9%85%D9%83%D9%86%D8%A9_%D9%85%D9%86_%D9%81%D9%8A%D8%AA%D8%A7%D9%85%D9%8A%D9%86_%D8%AF%D8%9F\"><\/span><strong>\u0643\u064a\u0641 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0643\u0628\u0631 \u0641\u0627\u0626\u062f\u0629 \u0645\u0645\u0643\u0646\u0629 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f\u061f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u062a\u0624\u062b\u0631 \u0637\u0631\u064a\u0642\u0629 \u062a\u062d\u0636\u064a\u0631\u0646\u0627 \u0648\u0627\u0633\u062a\u0647\u0644\u0627\u0643\u0646\u0627 \u0644\u0644\u0637\u0639\u0627\u0645 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0639\u0644\u0649 <a href=\"https:\/\/www.nhs.uk\/conditions\/vitamins-and-minerals\/vitamin-d\/\" title=\"\u0641\u0648\u0627\u0626\u062f\u0647 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\">\u0641\u0648\u0627\u0626\u062f\u0647 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629<\/a> \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0632\u064a\u062f \u0623\u0648 \u062a\u0644\u063a\u064a \u062a\u0645\u0627\u0645\u064b\u0627 \u0628\u0639\u0636 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629. \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0628\u0625\u0639\u062f\u0627\u062f \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u062d\u062a\u0648\u0627\u0647\u0627 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u060c \u0641\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0645\u0631\u0627\u0639\u0627\u0629 \u0628\u0639\u0636 \u0627\u0644\u0623\u0645\u0648\u0631\u060c \u0625\u0630 \u062a\u0641\u0642\u062f 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id=\"%D8%AA%D8%AD%D8%B0%D9%8A%D8%B1%D8%A7%D8%AA_%D9%88%D8%AA%D9%88%D8%B5%D9%8A%D8%A7%D8%AA_%D9%87%D8%A7%D9%85%D8%A9\"><\/span><strong>\u062a\u062d\u0630\u064a\u0631\u0627\u062a \u0648\u062a\u0648\u0635\u064a\u0627\u062a \u0647\u0627\u0645\u0629<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u0645\u0646 \u0627\u0644\u0637\u0639\u0627\u0645 \u0623\u0648 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0625\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0634\u0647\u064a\u0629\u060c \u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646\u060c \u0648\u0643\u062b\u0631\u0629 \u0627\u0644\u062a\u0628\u0648\u0644\u060c \u0648\u0639\u062f\u0645 \u0627\u0646\u062a\u0638\u0627\u0645 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628\u060c 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