![\"\u0623\u0637\u0639\u0645\u0629](\"http:\/\/www.todaywomenhealth.com\/wp-content\/uploads\/2015\/03\/2013024453.jpg\")
<\/p>\n<\/p>\n
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\u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629) \u0648\u0627\u0644\u0643\u0627\u062c\u0648 (11\u066a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629).<\/p>\n 3 \u0635\u062f\u0648\u0631\u0627\u0644\u062f\u062c\u0627\u062c <\/strong><\/p>\n \u0635\u062f\u0648\u0631 \u0627\u0644\u062f\u062c\u0627\u062c \u0647\u0648 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0634\u0639\u0628\u064a\u0629 \u062d\u064a\u062b \u0623\u0646\u0647\u0627 \u0633\u0647\u0644\u0629 \u0627\u0644\u0637\u0647\u064a \u0648\u0637\u0639\u0645\u0647\u0627 \u0644\u0630\u064a\u0630\u060c \u0648\u0647\u0649 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u062d\u064a\u062b \u0623\u0646 \u0627\u0644\u063a\u0627\u0644\u0628\u064a\u0629 \u0627\u0644\u0639\u0638\u0645\u0649 \u0645\u0646 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\u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629)\u060c \u0648\u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0633\u0648\u064a\u0633\u0631\u064a (30\u066a)\u060c \u0645\u0648\u0632\u0627\u0631\u064a\u0644\u0627 (29\u066a) \u0648\u062c\u0628\u0646 \u0634\u064a\u062f\u0631 (26\u066a).<\/p>\n 6 \u00a0\u0627\u0644\u0632\u0628\u0627\u062f\u064a<\/strong><\/p>\n \u0637\u0639\u0645\u0647 \u0644\u0630\u064a\u0630\u060c \u0644\u062f\u064a\u0647 \u0646\u0633\u064a\u062c \u062f\u0633\u0645\u060c \u0648\u0639\u0627\u0644\u064a \u0641\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u063a\u0630\u064a\u0629.<\/p>\n \u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u0649 \u0627\u0644\u0632\u0628\u0627\u062f\u0649 \u062e\u0627\u0644\u0649 \u0627\u0644\u062f\u0633\u0645: \u0646\u0633\u0628\u0629 48\u066a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0645\u0639 100 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u0642\u0637 .<\/p>\n \u0641\u0642\u0637 \u0639\u0644\u064a\u0643 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u062a\u062e\u062a\u0627\u0631 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u062f\u0648\u0646 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0633\u0643\u0631\u060c \u062d\u064a\u062b \u0623\u0646 \u0628\u0639\u0636 \u0627\u0644\u0634\u0631\u0643\u0627\u062a \u062a\u0636\u064a\u0641 \u0627\u0644\u0633\u0643\u0631 \u0644\u0644\u0632\u0628\u0627\u062f\u064a \u062e\u0627\u0644\u0649 \u0627\u0644\u062f\u0633\u0645 \u0644\u0623\u0646\u0647 \u064a\u0643\u0648\u0646 \u0637\u0639\u0645\u0647 \u0633\u0626 \u0628\u0639\u062f \u0625\u0633\u062a\u062e\u0631\u0627\u062c \u0627\u0644\u062f\u0633\u0645 \u0645\u0646\u0647.<\/p>\n \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0643\u0627\u0645\u0644 \u0627\u0644\u062f\u0633\u0645 \u0623\u064a\u0636\u0627 \u062e\u064a\u0627\u0631 \u062c\u064a\u062f \u0641\u064a\u062d\u062a\u0648\u0649 \u0639\u0644\u0649 (24\u066a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629) \u0628\u0631\u0648\u062a\u064a\u0646.<\/p>\n 7 \u0627\u0644\u062d\u0644\u064a\u0628<\/strong><\/p>\n \u0630\u0648 \u0642\u064a\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0639\u0627\u0644\u064a\u0629\u060c \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u0635\u062f\u0631\u0627 \u0645\u0645\u062a\u0627\u0632\u0627 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0639\u0627\u0644\u064a \u0627\u0644\u062c\u0648\u062f\u0629\u060c \u0643\u0630\u0644\u0643 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0641\u0648\u0633\u0641\u0648\u0631 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 B2.<\/p>\n \u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646: 21\u066a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c+ 1 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u062d\u0644\u064a\u0628 \u0643\u0627\u0645\u0644 \u0627\u0644\u062f\u0633\u0645 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 8 \u063a\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0645\u0639 149 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 .<\/p>\n 8 \u0627\u0644\u0628\u0631\u0648\u0643\u0644\u0649<\/strong><\/p>\n \u064a\u062d\u062a\u0648\u0649 \u0639\u0644\u0649 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 C\u060c \u0641\u064a\u062a\u0627\u0645\u064a\u0646 K\u060c \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645\u060c \u0648\u0645\u062e\u062a\u0644\u0641 \u0627\u0644\u0645\u0648\u0627\u062f 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\u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 3 \u063a\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0645\u0639 31 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u0642\u0637.<\/p>\n 9 \u0627\u0644\u0644\u062d\u0645 \u0627\u0644\u0623\u062d\u0645\u0631<\/strong><\/p>\n \u0639\u0627\u0644\u064a \u062c\u062f\u0627 \u0641\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0648\u0637\u0639\u0645\u0647 \u0644\u0630\u064a\u0630 \u0623\u064a\u0636\u0627.<\/p>\n \u0628\u0647 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062d\u062f\u064a\u062f\u060c \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0648\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u063a\u0630\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649.<\/p>\n \u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646: 53\u066a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 22 \u063a\u0631\u0627\u0645\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0645\u0639 184 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629.<\/p>\n 10 \u0627\u0644\u062a\u0648\u0646\u0629<\/strong><\/p>\n \u0645\u0646\u062e\u0641\u0636\u0629 \u0641\u064a \u0643\u0644 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0648\u0647\u0649 \u0645\u062b\u0644 \u063a\u064a\u0631\u0647\u0627 \u0645\u0646 \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0639\u0627\u0644\u064a\u0629 \u062c\u062f\u0627 \u0641\u064a \u0645\u062e\u062a\u0644\u0641 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0648\u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0642\u062f\u0631 \u0645\u062d\u062a\u0631\u0645 \u0645\u0646 \u0623\u062d\u0645\u0627\u0636 \u0623\u0648\u0645\u064a\u063a\u0627 3 \u0627\u0644\u062f\u0647\u0646\u064a\u0629.<\/p>\n \u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646: 94\u066a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0641\u064a \u0627\u0644\u062a\u0648\u0646\u0629 \u0627\u0644\u0645\u0639\u0644\u0628\u0629 \u0641\u064a \u0627\u0644\u0645\u0627\u0621\u060c \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 39 \u063a\u0631\u0627\u0645\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0645\u0639 \u0641\u0642\u0637 179 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 .<\/p>\n 11 \u0627\u0644\u0643\u064a\u0646\u0648\u0627<\/strong><\/p>\n \u0627\u0644\u0643\u064a\u0646\u0648\u0627 \u0647\u0649 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u062a\u064a \u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u0639\u0628\u064a\u0629 \u0641\u064a \u0627\u0644\u0639\u0627\u0644\u0645\u060c \u0648\u062a\u062d\u062a\u0648\u0649 \u0639\u0644\u0649 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0648\u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0643\u0633\u062f\u0629.<\/p>\n \u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646: 15\u066a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u0643\u0648\u0628 \u0648\u0627\u062d\u062f (185 \u063a\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u0643\u064a\u0646\u0648\u0627 \u0627\u0644\u0645\u0637\u0628\u0648\u062e\u0629 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 8 \u063a\u0631\u0627\u0645\u0627\u062a\u060c \u0645\u0639 222 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629.<\/p>\n 12 \u0627\u0644\u0639\u062f\u0633<\/strong><\/p>\n \u0627\u0644\u0639\u062f\u0633 \u0645\u0646 \u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a\u060c \u0648\u064a\u062d\u062a\u0648\u0649 \u0639\u0644\u0649 \u0646\u0633\u0628 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u062d\u062f\u064a\u062f \u0648\u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643 \u0648\u0627\u0644\u0646\u062d\u0627\u0633 \u0648\u0627\u0644\u0645\u0646\u063a\u0646\u064a\u0632 \u0648\u0645\u062e\u062a\u0644\u0641 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u063a\u0630\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649\u060c \u0648\u0647\u0648 \u0645\u0646 \u0628\u064a\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0641\u064a \u0627\u0644\u0639\u0627\u0644\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0646\u0628\u0627\u062a\u064a<\/p>\n \u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646: 27\u066a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. 1 \u0643\u0648\u0628 (198 \u063a) \u0645\u0646 \u0627\u0644\u0639\u062f\u0633 \u0627\u0644\u0645\u0633\u0644\u0648\u0642 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 18 \u063a\u0631\u0627\u0645\u0627\u060c \u0645\u0639 230 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 .<\/p>\n 13 \u0627\u0644\u0642\u0631\u0639”\u0627\u0644\u064a\u0642\u0637\u064a\u0646”<\/strong><\/p>\n \u0645\u0631\u062a\u0641\u0639 \u0641\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 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