{"id":31106,"date":"2026-08-19T16:22:25","date_gmt":"2026-08-19T12:22:25","guid":{"rendered":"https:\/\/fitmeal.ge\/?p=31106"},"modified":"2026-08-19T16:22:29","modified_gmt":"2026-08-19T12:22:29","slug":"nakhshirtskali","status":"publish","type":"post","link":"https:\/\/fitmeal.ge\/en\/nutrition\/nakhshirtskali\/","title":{"rendered":"\u10dc\u10d0\u10ee\u10e8\u10d8\u10e0\u10ec\u10e7\u10d0\u10da\u10d8"},"content":{"rendered":"<p class=\"wp-block-wd-paragraph wd-ac8d4239\"><strong>\u10dc\u10d0\u10ee\u10e8\u10d8\u10e0\u10ec\u10e7\u10da\u10d4\u10d1\u10d8<\/strong><strong>\u10e1<\/strong><strong> <\/strong><strong>\u10ee\u10d0\u10e0\u10d8\u10e1\u10ee\u10e1<\/strong><strong> <\/strong><strong>\u10d0\u10e5\u10d5\u10e1<\/strong><strong> <\/strong><strong>\u10db\u10dc\u10d8\u10e8\u10d5\u10dc\u10d4\u10da\u10dd\u10d1\u10d0<\/strong><\/p>\n\n\n\n<p class=\"wp-block-wd-paragraph wd-16ecf92a\">\u10e7\u10d5\u10d4\u10da\u10d0\u10d6\u10d4 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\u10db\u10d0\u10d7\u10d8 \u10e2\u10d8\u10de\u10d8. \u10db\u10d0\u10d2\u10d0\u10da\u10d8\u10d7\u10d0\u10d3, \u10ef\u10d0\u10dc\u10e1\u10d0\u10e6\u10d8, \u10db\u10d7\u10da\u10d8\u10d0\u10dc\u10d8 \u10db\u10d0\u10e0\u10ea\u10d5\u10da\u10d4\u10e3\u10da\u10d8, \u10e0\u10dd\u10d2\u10dd\u10e0\u10d8\u10ea\u10d0\u10d0 \u10db\u10d7\u10da\u10d8\u10d0\u10dc\u10db\u10d0\u10e0\u10ea\u10d5\u10da\u10dd\u10d5\u10d0\u10dc\u10d8 \u10de\u10e3\u10e0\u10d8\u10e1, \u10ed\u10d5\u10d0\u10d5\u10d8\u10e1, \u10e5\u10d4\u10e0\u10d8\u10e1\u10d0 \u10d3\u10d0 <a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/quinoa\/\">\u10d9\u10d8\u10dc\u10dd\u10d0\u10e1<\/a> \u10de\u10e0\u10dd\u10d3\u10e3\u10e5\u10e2\u10d4\u10d1\u10d8, \u10e3\u10d9\u10d4\u10d7\u10d4\u10e1\u10d8 \u10d0\u10e0\u10e9\u10d4\u10d5\u10d0\u10dc\u10d8\u10d0, \u10d5\u10d8\u10d3\u10e0\u10d4 \u10db\u10d0\u10e6\u10d0\u10da\u10e0\u10d0\u10e4\u10d8\u10dc\u10d8\u10e0\u10d4\u10d1\u10e3\u10da\u10d8 \u10d7\u10d4\u10d7\u10e0\u10d8 \u10de\u10e3\u10e0\u10d8 \u10d0\u10dc \u10e8\u10d4\u10db\u10ec\u10d5\u10d0\u10e0\u10d8 \u10d9\u10d0\u10e0\u10e2\u10dd\u10e4\u10d8\u10da\u10d8.<\/p>\n\n\n\n<p class=\"wp-block-wd-paragraph wd-abf1ceb9\">\u10d1\u10d4\u10d5\u10e0 \u10d0\u10d3\u10d0\u10db\u10d8\u10d0\u10dc\u10e1 \u10dc\u10d0\u10ee\u10e8\u10d8\u10e0\u10ec\u10e7\u10da\u10d4\u10d1\u10d8 \u10d0\u10d1\u10dc\u10d4\u10d5\u10e1, \u10d7\u10e3\u10db\u10ea\u10d0 \u10d2\u10d0\u10d8\u10d7\u10d5\u10d0\u10da\u10d8\u10e1\u10ec\u10d8\u10dc\u10d4\u10d7: \u10e3\u10e4\u10e0\u10dd \u10db\u10dc\u10d8\u10e8\u10d5\u10dc\u10d4\u10da\u10dd\u10d5\u10d0\u10dc\u10d8\u10d0 \u10dc\u10d0\u10ee\u10e8\u10d8\u10e0\u10ec\u10e7\u10da\u10d4\u10d1\u10d8\u10e1 \u10ef\u10d0\u10dc\u10e1\u10d0\u10e6\u10d8 \u10e1\u10d0\u10d9\u10d5\u10d4\u10d1\u10d8\u10d3\u10d0\u10dc \u10db\u10d8\u10e6\u10d4\u10d1\u10d0, \u10d5\u10d8\u10d3\u10e0\u10d4 \u10db\u10d9\u10d0\u10ea\u10e0\u10d8 \u10d3\u10d8\u10d4\u10e2\u10d8\u10e1 \u10d3\u10d0\u10ea\u10d5\u10d0, \u10e0\u10dd\u10db\u10d4\u10da\u10d8\u10ea \u10d6\u10e6\u10e3\u10d3\u10d0\u10d5\u10e1 \u10d0\u10dc \u10d8\u10d7\u10d5\u10da\u10d8\u10e1 \u10db\u10dd\u10ee\u10db\u10d0\u10e0\u10d4\u10d1\u10e3\u10da\u10d8 \u10dc\u10d0\u10ee\u10e8\u10d8\u10e0\u10ec\u10e7\u10da\u10d4\u10d1\u10d8\u10e1 \u10d2\u10e0\u10d0\u10db\u10d4\u10d1\u10e1.<\/p>\n\n\n\n<p class=\"wp-block-wd-paragraph wd-9cc09ab7\"><strong>\u10e0\u10d0<\/strong><strong> <\/strong><strong>\u10d0\u10e0\u10d8\u10e1<\/strong><strong> <\/strong><strong>\u10dc\u10d0\u10ee\u10e8\u10d8\u10e0\u10ec\u10e7\u10da\u10d4\u10d1\u10d8<\/strong><strong>?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-wd-paragraph wd-a55452ca\">\u10dc\u10d0\u10ee\u10e8\u10d8\u10e0\u10ec\u10e7\u10da\u10d4\u10d1\u10d8 \u10d2\u10d5\u10ee\u10d5\u10d3\u10d4\u10d1\u10d0 \u10e0\u10dd\u10d2\u10dd\u10e0\u10ea \u10ef\u10d0\u10dc\u10e1\u10d0\u10e6\u10d8, \u10d8\u10e1\u10d4 \u10d0\u10e0\u10d0\u10ef\u10d0\u10dc\u10e1\u10d0\u10e6\u10d8 \u10e1\u10d0\u10d9\u10d5\u10d4\u10d1\u10d8\u10e1 \u10e4\u10d0\u10e0\u10d7\u10dd \u10e1\u10de\u10d4\u10e5\u10e2\u10e0\u10e8\u10d8 &#8211; \u10de\u10e3\u10e0\u10d8, \u10da\u10dd\u10d1\u10d8\u10dd, \u10e0\u10eb\u10d4, \u10de\u10dd\u10de\u10d9\u10dd\u10e0\u10dc\u10d8, \u10d9\u10d0\u10e0\u10e2\u10dd\u10e4\u10d8\u10da\u10d8, \u10dc\u10d0\u10db\u10ea\u10ee\u10d5\u10e0\u10d4\u10d1\u10d8, \u10e1\u10de\u10d0\u10d2\u10d4\u10e2\u10d8, \u10d2\u10d0\u10d6\u10d8\u10d0\u10dc\u10d8 \u10e1\u10d0\u10e1\u10db\u10d4\u10da\u10d4\u10d1\u10d8, \u10e1\u10d8\u10db\u10d8\u10dc\u10d3\u10d8 \u10d3\u10d0 \u10d0\u10da\u10e3\u10d1\u10da\u10d8\u10e1 \u10e6\u10d5\u10d4\u10d6\u10d4\u10da\u10d8. \u10d8\u10e1\u10d8\u10dc\u10d8 \u10d0\u10e1\u10d4\u10d5\u10d4 \u10e1\u10ee\u10d5\u10d0\u10d3\u10d0\u10e1\u10ee\u10d5\u10d0 \u10e4\u10dd\u10e0\u10db\u10d8\u10d7 \u10d0\u10e0\u10e1\u10d4\u10d1\u10dd\u10d1\u10e1. \u10e7\u10d5\u10d4\u10da\u10d0\u10d6\u10d4 \u10d2\u10d0\u10d5\u10e0\u10ea\u10d4\u10da\u10d4\u10d1\u10e3\u10da\u10d8 \u10d3\u10d0 \u10db\u10e0\u10d0\u10d5\u10da\u10d0\u10d3\u10d0\u10d0 \u10e8\u10d0\u10e5\u10e0\u10d4\u10d1\u10d8, \u10d1\u10dd\u10ed\u10d9\u10dd\u10d4\u10d1\u10d8 \u10d3\u10d0 \u10e1\u10d0\u10ee\u10d0\u10db\u10d4\u10d1\u10d4\u10da\u10d8.<\/p>\n\n\n\n<p class=\"wp-block-wd-paragraph wd-0393e6df\">\u10dc\u10d0\u10ee\u10e8\u10d8\u10e0\u10ec\u10e7\u10da\u10d4\u10d1\u10d8\u10d7 \u10db\u10d3\u10d8\u10d3\u10d0\u10e0\u10d8 \u10e1\u10d0\u10d9\u10d5\u10d4\u10d1\u10d8 \u10ef\u10d0\u10dc\u10e1\u10d0\u10e6\u10d8 \u10d9\u10d5\u10d4\u10d1\u10d8\u10e1 \u10db\u10dc\u10d8\u10e8\u10d5\u10dc\u10d4\u10da\u10dd\u10d5\u10d0\u10dc\u10d8 \u10dc\u10d0\u10ec\u10d8\u10da\u10d8\u10d0. \u10dc\u10d0\u10ee\u10e8\u10d8\u10e0\u10ec\u10e7\u10da\u10d4\u10d1\u10d8 \u10dd\u10e0\u10d2\u10d0\u10dc\u10d8\u10d6\u10db\u10e1 \u10d2\u10da\u10e3\u10d9\u10dd\u10d6\u10d0\u10e1 \u10d0\u10ec\u10d5\u10d3\u10d8\u10e1, \u10e0\u10dd\u10db\u10d4\u10da\u10d8\u10ea \u10d2\u10d0\u10e0\u10d3\u10d0\u10d8\u10e5\u10db\u10dc\u10d4\u10d1\u10d0 \u10d4\u10dc\u10d4\u10e0\u10d2\u10d8\u10d0\u10d3 \u10d3\u10d0 \u10e3\u10d6\u10e0\u10e3\u10dc\u10d5\u10d4\u10da\u10e7\u10dd\u10e4\u10e1 \u10e1\u10ee\u10d4\u10e3\u10da\u10d8\u10e1 \u10e4\u10e3\u10dc\u10e5\u10ea\u10d8\u10d4\u10d1\u10e1\u10d0 \u10d3\u10d0 \u10e4\u10d8\u10d6\u10d8\u10d9\u10e3\u10e0 \u10d0\u10e5\u10e2\u10d8\u10d5\u10dd\u10d1\u10d0\u10e1. \u10db\u10d0\u10d2\u10e0\u10d0\u10db \u10dc\u10d0\u10ee\u10e8\u10d8\u10e0\u10ec\u10e7\u10da\u10d4\u10d1\u10d8\u10e1 \u10ee\u10d0\u10e0\u10d8\u10e1\u10ee\u10e1 \u10db\u10dc\u10d8\u10e8\u10d5\u10dc\u10d4\u10da\u10dd\u10d1\u10d0 \u10d0\u10e5\u10d5\u10e1 &#8211; \u10dc\u10d0\u10ee\u10e8\u10d8\u10e0\u10ec\u10e7\u10da\u10d4\u10d1\u10d8\u10d7 \u10db\u10d3\u10d8\u10d3\u10d0\u10e0\u10d8 \u10e1\u10d0\u10d9\u10d5\u10d4\u10d1\u10d8\u10e1 \u10d6\u10dd\u10d2\u10d8\u10d4\u10e0\u10d7\u10d8 \u10e2\u10d8\u10de\u10d8 \u10e1\u10ee\u10d5\u10d4\u10d1\u10d6\u10d4 \u10e3\u10d9\u10d4\u10d7\u10d4\u10e1\u10d8\u10d0:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u10dc\u10d0\u10ee\u10e8\u10d8\u10e0\u10ec\u10e7\u10da\u10d4\u10d1\u10d8\u10e1<\/strong><strong> <\/strong><strong>\u10e7\u10d5\u10d4\u10da\u10d0\u10d6\u10d4<\/strong><strong> <\/strong><strong>\u10ef\u10d0\u10dc\u10e1\u10d0\u10e6\u10d8<\/strong><strong> <\/strong><strong>\u10ec\u10e7\u10d0\u10e0\u10dd\u10d4\u10d1\u10d8<\/strong> &#8211; \u10d2\u10d0\u10d3\u10d0\u10e3\u10db\u10e3\u10e8\u10d0\u10d5\u10d4\u10d1\u10d4\u10da\u10d8 \u10d0\u10dc \u10db\u10d8\u10dc\u10d8\u10db\u10d0\u10da\u10e3\u10e0\u10d0\u10d3 \u10d3\u10d0\u10db\u10e3\u10e8\u10d0\u10d5\u10d4\u10d1\u10e3\u10da\u10d8 \u10db\u10d7\u10da\u10d8\u10d0\u10dc\u10d8 \u10db\u10d0\u10e0\u10ea\u10d5\u10da\u10d4\u10e3\u10da\u10d8, \u10d1\u10dd\u10e1\u10e2\u10dc\u10d4\u10e3\u10da\u10d8, \u10ee\u10d8\u10da\u10d8 \u10d3\u10d0 \u10da\u10dd\u10d1\u10d8\u10dd &#8211; \u10ee\u10d4\u10da\u10e1 \u10e3\u10ec\u10e7\u10dd\u10d1\u10e1 \u10d9\u10d0\u10e0\u10d2 \u10ef\u10d0\u10dc\u10db\u10e0\u10d7\u10d4\u10da\u10dd\u10d1\u10d0\u10e1 \u10d5\u10d8\u10e2\u10d0\u10db\u10d8\u10dc\u10d4\u10d1\u10d8\u10e1, \u10db\u10d8\u10dc\u10d4\u10e0\u10d0\u10da\u10d4\u10d1\u10d8\u10e1, \u10d1\u10dd\u10ed\u10d9\u10dd\u10e1\u10d0 \u10d3\u10d0 \u10db\u10e0\u10d0\u10d5\u10d0\u10da\u10d8 \u10db\u10dc\u10d8\u10e8\u10d5\u10dc\u10d4\u10da\u10dd\u10d5\u10d0\u10dc\u10d8 \u10e4\u10d8\u10e2\u10dd\u10dc\u10e3\u10e2\u10e0\u10d8\u10d4\u10dc\u10e2\u10d8\u10e1 \u10db\u10d8\u10ec\u10dd\u10d3\u10d4\u10d1\u10d8\u10d7.<\/li>\n\n\n\n<li><strong>\u10dc\u10d0\u10ee\u10e8\u10d8\u10e0\u10ec\u10e7\u10da\u10d4\u10d1\u10d8\u10e1<\/strong><strong> <\/strong><strong>\u10dc\u10d0\u10d9\u10da\u10d4\u10d1\u10d0\u10d3<\/strong><strong> <\/strong><strong>\u10ef\u10d0\u10dc\u10e1\u10d0\u10e6\u10d8<\/strong><strong> <\/strong><strong>\u10ec\u10e7\u10d0\u10e0\u10dd\u10d4\u10d1\u10d8\u10d0<\/strong> \u10d7\u10d4\u10d7\u10e0\u10d8 \u10de\u10e3\u10e0\u10d8, \u10e1\u10d0\u10d9\u10dd\u10dc\u10d3\u10d8\u10e2\u10e0\u10dd \u10dc\u10d0\u10ec\u10d0\u10e0\u10db\u10d8, \u10d2\u10d0\u10d6\u10d8\u10d0\u10dc\u10d8 \u10e1\u10d0\u10e1\u10db\u10d4\u10da\u10d4\u10d1\u10d8 \u10d3\u10d0 \u10e1\u10ee\u10d5\u10d0 \u10db\u10d0\u10e6\u10d0\u10da\u10d3\u10d0\u10db\u10e3\u10e8\u10d0\u10d5\u10d4\u10d1\u10e3\u10da\u10d8 \u10d0\u10dc \u10e0\u10d0\u10e4\u10d8\u10dc\u10d8\u10e0\u10d4\u10d1\u10e3\u10da\u10d8 \u10de\u10e0\u10dd\u10d3\u10e3\u10e5\u10e2\u10d4\u10d1\u10d8. \u10d4\u10e1 \u10de\u10e0\u10dd\u10d3\u10e3\u10e5\u10e2\u10d4\u10d1\u10d8 \u10e8\u10d4\u10d8\u10ea\u10d0\u10d5\u10e1 \u10d0\u10d3\u10d5\u10d8\u10da\u10d0\u10d3 \u10db\u10dd\u10e1\u10d0\u10dc\u10d4\u10da\u10d4\u10d1\u10d4\u10da \u10dc\u10d0\u10ee\u10e8\u10d8\u10e0\u10ec\u10e7\u10da\u10d4\u10d1\u10e1, \u10e0\u10dd\u10db\u10da\u10d4\u10d1\u10db\u10d0\u10ea \u10e8\u10d4\u10d8\u10eb\u10da\u10d4\u10d1\u10d0 \u10ee\u10d4\u10da\u10d8 \u10e8\u10d4\u10e3\u10ec\u10e7\u10dd\u10e1 \u10ec\u10dd\u10dc\u10d8\u10e1 \u10db\u10d0\u10e2\u10d4\u10d1\u10d0\u10e1, \u10ee\u10d4\u10da\u10d8 \u10e8\u10d4\u10e3\u10e8\u10d0\u10da\u10dd\u10e1 \u10ec\u10dd\u10dc\u10d8\u10e1 \u10d9\u10da\u10d4\u10d1\u10d0\u10e1 \u10d3\u10d0 \u10ee\u10d4\u10da\u10d8 \u10e8\u10d4\u10e3\u10ec\u10e7\u10dd\u10e1 \u10d3\u10d8\u10d0\u10d1\u10d4\u10e2\u10d8\u10e1\u10d0 \u10d3\u10d0 \u10d2\u10e3\u10da\u10d8\u10e1 \u10d3\u10d0\u10d0\u10d5\u10d0\u10d3\u10d4\u10d1\u10d4\u10d1\u10d8\u10e1 \u10d2\u10d0\u10dc\u10d5\u10d8\u10d7\u10d0\u10e0\u10d4\u10d1\u10d0\u10e1.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-wd-paragraph wd-212be859\"><a href=\"https:\/\/fitmeal.ge\/en\/rchevebi\/the-healthy-plate-rule\/\">\u10ef\u10d0\u10dc\u10e1\u10d0\u10e6\u10d8 \u10d9\u10d5\u10d4\u10d1\u10d8\u10e1 \u10d7\u10d4\u10e4\u10e8\u10d8<\/a> \u10d2\u10d8\u10e0\u10e9\u10d4\u10d5\u10d7, \u10d7\u10d4\u10e4\u10e8\u10d8\u10e1 \u10e3\u10db\u10d4\u10e2\u10d4\u10e1\u10d8 \u10dc\u10d0\u10ec\u10d8\u10da\u10d8 \u10ef\u10d0\u10dc\u10e1\u10d0\u10e6\u10d8 \u10dc\u10d0\u10ee\u10e8\u10d8\u10e0\u10ec\u10e7\u10da\u10d4\u10d1\u10d8\u10d7 \u10e8\u10d4\u10d0\u10d5\u10e1\u10dd\u10d7 \u2014 \u10d1\u10dd\u10e1\u10e2\u10dc\u10d4\u10e3\u10da\u10db\u10d0 (\u10d9\u10d0\u10e0\u10e2\u10dd\u10e4\u10d8\u10da\u10d8\u10e1 \u10d2\u10d0\u10e0\u10d3\u10d0) \u10d3\u10d0 \u10ee\u10d8\u10da\u10db\u10d0 \u10d7\u10d4\u10e4\u10e8\u10d8\u10e1 \u10d3\u10d0\u10d0\u10ee\u10da\u10dd\u10d4\u10d1\u10d8\u10d7 \u10dc\u10d0\u10ee\u10d4\u10d5\u10d0\u10e0\u10d8 \u10d3\u10d0\u10d8\u10d9\u10d0\u10d5\u10dd\u10e1, \u10ee\u10dd\u10da\u10dd <a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/whole-grains\/\">\u10db\u10d7\u10da\u10d8\u10d0\u10dc\u10db\u10d0 \u10db\u10d0\u10e0\u10ea\u10d5\u10da\u10d4\u10e3\u10da\u10db\u10d0<\/a> \u2014 \u10d3\u10d0\u10d0\u10ee\u10da\u10dd\u10d4\u10d1\u10d8\u10d7 \u10db\u10d4\u10dd\u10d7\u10ee\u10d4\u10d3\u10d8.<\/p>\n\n\n\n<p class=\"wp-block-wd-paragraph wd-c4be9ef4\"><strong>\u10e1\u10ea\u10d0\u10d3\u10d4\u10d7<\/strong><strong> <\/strong><strong>\u10d4\u10e1<\/strong><strong> <\/strong><strong>Advice<\/strong><strong> <\/strong><strong>\u10ef\u10d0\u10dc\u10e1\u10d0\u10e6\u10d8<\/strong><strong> <\/strong><strong>\u10dc\u10d0\u10ee\u10e8\u10d8\u10e0\u10ec\u10e7\u10da\u10d4\u10d1\u10d8\u10e1<\/strong><strong> <\/strong><strong>\u10e0\u10d0\u10ea\u10d8\u10dd\u10dc\u10e8\u10d8<\/strong><strong> <\/strong><strong>\u10d3\u10d0\u10e1\u10d0\u10db\u10d0\u10e2\u10d4\u10d1\u10da\u10d0\u10d3<\/strong><strong>:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-wd-paragraph wd-2d28afef\"><strong>1. <\/strong><strong>Day<\/strong><strong> <\/strong><strong>\u10db\u10d7\u10da\u10d8\u10d0\u10dc\u10d8<\/strong><strong> <\/strong><strong>\u10db\u10d0\u10e0\u10ea\u10d5\u10da\u10d4\u10e3\u10da\u10d8\u10d7<\/strong><strong> <\/strong><strong>\u10d3\u10d0\u10d8\u10ec\u10e7\u10d4\u10d7<\/strong><strong>.<\/strong> \u10e1\u10ea\u10d0\u10d3\u10d4\u10d7 \u10ea\u10ee\u10d4\u10da\u10d8 \u10e4\u10d0\u10e4\u10d0, \u10db\u10d0\u10d2\u10d0\u10da\u10d8\u10d7\u10d0\u10d3 \u10db\u10e1\u10ee\u10d5\u10d8\u10da\u10d0\u10d3 \u10d3\u10d0\u10e4\u10e5\u10e3\u10da\u10d8 \u10d0\u10dc \u10e2\u10e0\u10d0\u10d3\u10d8\u10ea\u10d8\u10e3\u10da\u10d8 \u10e8\u10d5\u10e0\u10d8\u10d0 (\u10d3\u10d0 \u10d0\u10e0\u10d0 \u10e1\u10ec\u10e0\u10d0\u10e4\u10d0\u10d3 \u10db\u10dd\u10e1\u10d0\u10db\u10d6\u10d0\u10d3\u10d4\u10d1\u10d4\u10da\u10d8 \u10e8\u10d5\u10e0\u10d8\u10d8\u10e1 \u10e4\u10d0\u10e4\u10d0), \u10d0\u10dc \u10ea\u10d8\u10d5\u10d8 \u10db\u10d0\u10e0\u10ea\u10d5\u10da\u10d4\u10e3\u10da\u10d8, \u10e0\u10dd\u10db\u10da\u10d8\u10e1 \u10d8\u10dc\u10d2\u10e0\u10d4\u10d3\u10d8\u10d4\u10dc\u10e2\u10d4\u10d1\u10d8\u10e1 \u10e1\u10d8\u10d0\u10e8\u10d8 \u10de\u10d8\u10e0\u10d5\u10d4\u10da \u10d0\u10d3\u10d2\u10d8\u10da\u10d6\u10d4\u10d0 \u10db\u10d7\u10da\u10d8\u10d0\u10dc\u10d8 \u10db\u10d0\u10e0\u10ea\u10d5\u10da\u10d4\u10e3\u10da\u10d8 \u10d3\u10d0 \u10e0\u10dd\u10db\u10d4\u10da\u10d8\u10ea \u10e8\u10d0\u10e5\u10e0\u10d8\u10d7 \u10e6\u10d0\u10e0\u10d8\u10d1\u10d8\u10d0. \u10d9\u10d0\u10e0\u10d2\u10d8 \u10dd\u10e0\u10d8\u10d4\u10dc\u10e2\u10d8\u10e0\u10d8: \u10d0\u10d8\u10e0\u10e9\u10d8\u10d4\u10d7 \u10db\u10d0\u10e0\u10ea\u10d5\u10da\u10d4\u10e3\u10da\u10d8, \u10e0\u10dd\u10db\u10d4\u10da\u10d8\u10ea \u10d4\u10e0\u10d7 \u10e3\u10da\u10e3\u10e4\u10d0\u10d6\u10d4 \u10e8\u10d4\u10d8\u10ea\u10d0\u10d5\u10e1 \u10e1\u10e3\u10da \u10db\u10ea\u10d8\u10e0\u10d4 4 \u10d2\u10e0\u10d0\u10db \u10d1\u10dd\u10ed\u10d9\u10dd\u10e1 \u10d3\u10d0 8 \u10d2\u10e0\u10d0\u10db\u10d6\u10d4 \u10dc\u10d0\u10d9\u10da\u10d4\u10d1 \u10e8\u10d0\u10e5\u10d0\u10e0\u10e1.<\/p>\n\n\n\n<p class=\"wp-block-wd-paragraph wd-c2287d34\"><strong>2. <\/strong><strong>\u10e1\u10d0\u10d3\u10d8\u10da\u10d0\u10d3<\/strong><strong> <\/strong><strong>\u10d0\u10dc<\/strong><strong> <\/strong><strong>\u10ec\u10d0\u10e1\u10d0\u10ee\u10d4\u10db\u10e1\u10d4\u10d1\u10da\u10d0\u10d3<\/strong><strong> <\/strong><strong>\u10db\u10d7\u10da\u10d8\u10d0\u10dc\u10db\u10d0\u10e0\u10ea\u10d5\u10da\u10dd\u10d5\u10d0\u10dc\u10d8<\/strong><strong> <\/strong><strong>\u10de\u10e3\u10e0\u10d8<\/strong><strong> <\/strong><strong>\u10d2\u10d0\u10db\u10dd\u10d8\u10e7\u10d4\u10dc\u10d4\u10d7<\/strong><strong>.<\/strong> \u10d2\u10d0\u10d2\u10d8\u10ed\u10d8\u10e0\u10d3\u10d0\u10d7 \u10db\u10d7\u10da\u10d8\u10d0\u10dc\u10db\u10d0\u10e0\u10ea\u10d5\u10da\u10dd\u10d5\u10d0\u10dc\u10d8 \u10de\u10e3\u10e0\u10d8\u10e1 \u10db\u10dd\u10eb\u10d4\u10d1\u10dc\u10d0? \u10db\u10dd\u10eb\u10d4\u10d1\u10dc\u10d4\u10d7 \u10de\u10e3\u10e0\u10d8, \u10e0\u10dd\u10db\u10da\u10d8\u10e1 \u10de\u10d8\u10e0\u10d5\u10d4\u10da\u10d8 \u10d8\u10dc\u10d2\u10e0\u10d4\u10d3\u10d8\u10d4\u10dc\u10e2\u10d8\u10d0 \u10db\u10d7\u10da\u10d8\u10d0\u10dc\u10d8 \u10ee\u10dd\u10e0\u10d1\u10d0\u10da\u10d8, \u10db\u10d7\u10da\u10d8\u10d0\u10dc\u10d8 \u10ed\u10d5\u10d0\u10d5\u10d8 \u10d0\u10dc \u10e1\u10ee\u10d5\u10d0 \u10db\u10d7\u10da\u10d8\u10d0\u10dc\u10d8 \u10db\u10d0\u10e0\u10ea\u10d5\u10da\u10d4\u10e3\u10da\u10d8 &#8211; \u10d3\u10d0 \u10d9\u10d8\u10d3\u10d4\u10d5 \u10e3\u10d9\u10d4\u10d7\u10d4\u10e1\u10d8\u10d0, \u10d7\u10e3 \u10d8\u10e1 \u10db\u10ee\u10dd\u10da\u10dd\u10d3 \u10db\u10d7\u10da\u10d8\u10d0\u10dc\u10d8 \u10db\u10d0\u10e0\u10ea\u10d5\u10da\u10d4\u10e3\u10da\u10d8\u10e1\u10d2\u10d0\u10dc\u10d0\u10d0 \u10d3\u10d0\u10db\u10d6\u10d0\u10d3\u10d4\u10d1\u10e3\u10da\u10d8, \u10db\u10d0\u10d2\u10d0\u10da\u10d8\u10d7\u10d0\u10d3 100-\u10de\u10e0\u10dd\u10ea\u10d4\u10dc\u10e2\u10d8\u10d0\u10dc\u10d8 \u10db\u10d7\u10da\u10d8\u10d0\u10dc\u10db\u10d0\u10e0\u10ea\u10d5\u10da\u10dd\u10d5\u10d0\u10dc\u10d8 \u10ee\u10dd\u10e0\u10d1\u10da\u10d8\u10e1 \u10de\u10e3\u10e0\u10d8.<\/p>\n\n\n\n<p class=\"wp-block-wd-paragraph wd-094a6d49\"><strong>3. <\/strong><strong>\u10d0\u10e1\u10d4\u10d5\u10d4<\/strong><strong> <\/strong><strong>\u10db\u10d8\u10d8\u10ee\u10d4\u10d3\u10d4\u10d7<\/strong><strong> <\/strong><strong>\u10de\u10e3\u10e0\u10d8\u10e1<\/strong><strong> <\/strong><strong>\u10d7\u10d0\u10e0\u10dd\u10e1<\/strong><strong> <\/strong><strong>\u10db\u10d8\u10e6\u10db\u10d0\u10ea<\/strong><strong>.<\/strong> \u10db\u10d7\u10da\u10d8\u10d0\u10dc\u10db\u10d0\u10e0\u10ea\u10d5\u10da\u10dd\u10d5\u10d0\u10dc\u10d8 \u10ee\u10dd\u10e0\u10d1\u10da\u10d8\u10e1 \u10de\u10e3\u10e0\u10d8 \u10ee\u10e8\u10d8\u10e0\u10d0\u10d3 \u10ec\u10db\u10d8\u10dc\u10d3\u10d0\u10d3 \u10d3\u10d0\u10e4\u10e5\u10e3\u10da\u10d8 \u10e4\u10e5\u10d5\u10d8\u10da\u10d8\u10e1\u10d2\u10d0\u10dc \u10db\u10d6\u10d0\u10d3\u10d3\u10d4\u10d1\u10d0, \u10de\u10e3\u10e0\u10d8\u10e1 \u10de\u10e0\u10dd\u10d3\u10e3\u10e5\u10e2\u10d4\u10d1\u10d8 \u10d9\u10d8 \u10ee\u10e8\u10d8\u10e0\u10d0\u10d3 \u10db\u10d3\u10d8\u10d3\u10d0\u10e0\u10d8\u10d0 \u10dc\u10d0\u10e2\u10e0\u10d8\u10e3\u10db\u10d8\u10d7. \u10de\u10e3\u10e0\u10d8\u10e1 \u10dc\u10d0\u10ea\u10d5\u10da\u10d0\u10d3 \u10e1\u10ea\u10d0\u10d3\u10d4\u10d7 \u10db\u10d7\u10da\u10d8\u10d0\u10dc\u10d8 \u10db\u10d0\u10e0\u10ea\u10d5\u10da\u10d4\u10e3\u10da\u10d8 \u10e1\u10d0\u10da\u10d0\u10d7\u10d8\u10e1 \u10e1\u10d0\u10ee\u10d8\u10d7 &#8211; \u10db\u10d0\u10d2\u10d0\u10da\u10d8\u10d7\u10d0\u10d3 \u10e7\u10d0\u10d5\u10d8\u10e1\u10e4\u10d4\u10e0\u10d8 \u10d1\u10e0\u10d8\u10dc\u10ef\u10d8 \u10d0\u10dc \u10d9\u10d8\u10dc\u10dd\u10d0.<\/p>\n\n\n\n<p class=\"wp-block-wd-paragraph wd-03e4a910\"><strong>4. <\/strong><strong>\u10ec\u10d5\u10d4\u10dc\u10d8\u10e1<\/strong><strong> <\/strong><strong>\u10dc\u10d0\u10ea\u10d5\u10da\u10d0\u10d3<\/strong><strong> <\/strong><strong>\u10ee\u10d8\u10da\u10d8<\/strong><strong> <\/strong><strong>\u10d0\u10d8\u10e0\u10e9\u10d8\u10d4\u10d7<\/strong><strong>.<\/strong> \u10d4\u10e0\u10d7\u10d8 \u10e4\u10dd\u10e0\u10d7\u10dd\u10ee\u10d0\u10da\u10d8 \u10dd\u10e0\u10ef\u10d4\u10e0 \u10db\u10d4\u10e2 \u10d1\u10dd\u10ed\u10d9\u10dd\u10e1 \u10d3\u10d0 \u10dd\u10e0\u10ef\u10d4\u10e0 \u10dc\u10d0\u10d9\u10da\u10d4\u10d1 \u10e8\u10d0\u10e5\u10d0\u10e0\u10e1 \u10e8\u10d4\u10d8\u10ea\u10d0\u10d5\u10e1, \u10d5\u10d8\u10d3\u10e0\u10d4 12-\u10e3\u10dc\u10ea\u10d8\u10d0\u10dc\u10d8 (\u10d3\u10d0\u10d0\u10ee\u10da. 350 \u10db\u10da) \u10ed\u10d8\u10e5\u10d0 \u10e4\u10dd\u10e0\u10d7\u10dd\u10ee\u10da\u10d8\u10e1 \u10ec\u10d5\u10d4\u10dc\u10d8.<\/p>\n\n\n\n<p class=\"wp-block-wd-paragraph wd-be7629bc\"><strong>5. <\/strong><strong>\u10e3\u10d0\u10e0\u10d8<\/strong><strong> <\/strong><strong>\u10d7\u10e5\u10d5\u10d8\u10d7<\/strong><strong> <\/strong><strong>\u10d9\u10d0\u10e0\u10e2\u10dd\u10e4\u10d8\u10da\u10d6\u10d4<\/strong><strong> <\/strong><strong>\u10d3\u10d0<\/strong><strong> <\/strong><strong>\u10e1\u10d0\u10db\u10d0\u10d2\u10d8\u10d4\u10e0\u10dd\u10d3<\/strong><strong> <\/strong><strong>\u10de\u10d0\u10e0\u10d9\u10dd\u10e1\u10dc\u10d4\u10d1\u10d8<\/strong><strong> <\/strong><strong>\u10d0\u10d8\u10e0\u10e9\u10d8\u10d4\u10d7<\/strong><strong>.<\/strong> \u10d8\u10db\u10d8\u10e1 \u10dc\u10d0\u10ea\u10d5\u10da\u10d0\u10d3, \u10e0\u10dd\u10db \u10d9\u10d0\u10e0\u10e2\u10dd\u10e4\u10d8\u10da\u10d8\u10d7 \u10d2\u10d0\u10eb\u10e6\u10d4\u10d7 &#8211; \u10e0\u10dd\u10db\u10d4\u10da\u10d8\u10ea, \u10d9\u10d5\u10da\u10d4\u10d5\u10d4\u10d1\u10d8\u10d7, \u10ee\u10d4\u10da\u10e1 \u10e3\u10ec\u10e7\u10dd\u10d1\u10e1 \u10ec\u10dd\u10dc\u10d8\u10e1 \u10db\u10d0\u10e2\u10d4\u10d1\u10d0\u10e1 &#8211; \u10d0\u10d8\u10e0\u10e9\u10d8\u10d4\u10d7 \u10da\u10dd\u10d1\u10d8\u10dd, \u10e0\u10dd\u10d2\u10dd\u10e0\u10ea \u10dc\u10d4\u10da\u10d0 \u10db\u10dd\u10e1\u10d0\u10dc\u10d4\u10da\u10d4\u10d1\u10d4\u10da\u10d8 \u10dc\u10d0\u10ee\u10e8\u10d8\u10e0\u10ec\u10e7\u10da\u10d4\u10d1\u10d8\u10e1 \u10e8\u10d4\u10e1\u10d0\u10dc\u10d8\u10e8\u10dc\u10d0\u10d5\u10d8 \u10ec\u10e7\u10d0\u10e0\u10dd. \u10da\u10dd\u10d1\u10d8\u10dd \u10d3\u10d0 \u10e1\u10ee\u10d5\u10d0 \u10de\u10d0\u10e0\u10d9\u10dd\u10e1\u10dc\u10d4\u10d1\u10d8, \u10db\u10d0\u10d2\u10d0\u10da\u10d8\u10d7\u10d0\u10d3 \u10db\u10e3\u10ee\u10e3\u10d3\u10dd, \u10d0\u10e1\u10d4\u10d5\u10d4 \u10d2\u10d0\u10ec\u10d5\u10d3\u10d8\u10d7 \u10ea\u10d8\u10da\u10d8\u10e1 \u10ef\u10d0\u10dc\u10e1\u10d0\u10e6 \u10d3\u10dd\u10d6\u10d0\u10e1.<\/p>\n\n\n\n<div class=\"wp-block-wd-divider wd-style-line wd-cb8974cf\"><\/div>\n\n\n\n<p class=\"wp-block-wd-paragraph wd-faa924ed\"><strong>\u10d2\u10d0\u10db\u10dd\u10e7\u10d4\u10dc\u10d4\u10d1\u10e3\u10da\u10d8<\/strong><strong> <\/strong><strong>\u10da\u10d8\u10e2\u10d4\u10e0\u10d0\u10e2\u10e3\u10e0\u10d0<\/strong><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>Mozaffarian D, Hao T, Rimm EB, Willett WC, Hu FB. Changes in diet and lifestyle and long-term weight gain in women and men. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21696306\/\">N Engl J Med<\/a>. 2011;364:2392-404.<\/li>\n<\/ol>","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":31107,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","jetpack_post_was_ever_published":false},"categories":[18],"tags":[],"class_list":["post-31106","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"jetpack_featured_media_url":"https:\/\/fitmeal.ge\/wp-content\/uploads\/2026\/08\/nakhshirtsklebi.webp","_links":{"self":[{"href":"https:\/\/fitmeal.ge\/en\/wp-json\/wp\/v2\/posts\/31106","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitmeal.ge\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitmeal.ge\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitmeal.ge\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/fitmeal.ge\/en\/wp-json\/wp\/v2\/comments?post=31106"}],"version-history":[{"count":1,"href":"https:\/\/fitmeal.ge\/en\/wp-json\/wp\/v2\/posts\/31106\/revisions"}],"predecessor-version":[{"id":31108,"href":"https:\/\/fitmeal.ge\/en\/wp-json\/wp\/v2\/posts\/31106\/revisions\/31108"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitmeal.ge\/en\/wp-json\/wp\/v2\/media\/31107"}],"wp:attachment":[{"href":"https:\/\/fitmeal.ge\/en\/wp-json\/wp\/v2\/media?parent=31106"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitmeal.ge\/en\/wp-json\/wp\/v2\/categories?post=31106"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitmeal.ge\/en\/wp-json\/wp\/v2\/tags?post=31106"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}