![\"10](\"http:\/\/www.todaywomenhealth.com\/wp-content\/uploads\/2015\/05\/shea-nuts-and-butter-close-up.jpg\")
<\/a><\/p>\n<\/p>\n
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\u0644\u0630\u0627 \u0633\u0646\u0642\u062f\u0645 \u0644\u0643\u0650 \u0633\u064a\u062f\u062a\u064a \u0641\u0648\u0627\u0626\u062f \u0632\u0628\u062f\u0629 \u0627\u0644\u0634\u064a\u0627 \u0648\u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 \u0639\u0644\u0649 \u0627\u0644\u0628\u0634\u0631\u0629 \u0648\u0627\u0644\u0634\u0639\u0631 \u0644\u062a\u062d\u0635\u0644\u064a \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u060c \u062c\u0631\u0628\u064a\u0647\u0627 \u0628\u0646\u0641\u0633\u0643 \u0648\u0633\u062a\u062c\u062f\u064a \u0645\u0627 \u064a\u0633\u0631\u0643 .<\/p>\n
10 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0645\u0630\u0647\u0644\u0629 \u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0632\u0628\u062f\u0629 \u0627\u0644\u0634\u064a\u0627.<\/span><\/strong><\/p>\n 1. \u062a\u0641\u062a\u064a\u062d \u0627\u0644\u0647\u0627\u0644\u0627\u062a \u0627\u0644\u0633\u0648\u062f\u0627\u0621 :<\/strong><\/span> \u0627\u0633\u062a\u062e\u062f\u0645\u064a \u0632\u0628\u062f\u0629 \u0627\u0644\u0634\u064a\u0627 \u0645\u0639 \u0627\u0644\u0642\u0644\u064a\u0644 \u0645\u0646 \u0639\u0635\u064a\u0631 \u0627\u0644\u062e\u064a\u0627\u0631 \u0644\u062a\u062f\u0644\u064a\u0643 \u0623\u0633\u0641\u0644 \u0627\u0644\u0639\u064a\u0646\u064a\u0646 \u060c \u062d\u064a\u062b \u062a\u0639\u062a\u0628\u0631 \u0632\u0628\u062f\u0629 \u0627\u0644\u0634\u064a\u0627 \u062d\u0644 \u0646\u0647\u0627\u0626\u064a \u0644\u0644\u0647\u0627\u0644\u0627\u062a \u0627\u0644\u0633\u0648\u062f\u0627\u0621 \u060c \u0644\u0623\u0646\u0647\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u0644\u0627\u0632\u0645\u0629 \u0644\u062a\u0631\u0637\u064a\u0628 \u0627\u0644\u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u062d\u0633\u0627\u0633\u0629 \u0623\u0633\u0641\u0644 \u0627\u0644\u0639\u064a\u0646 \u060c \u0645\u0645\u0627 \u064a\u0632\u064a\u0644 \u0627\u0644\u0633\u0648\u0627\u062f \u0648\u064a\u0645\u0646\u062d\u0647\u0627 \u0627\u0644\u0645\u0638\u0647\u0631 \u0627\u0644\u0635\u062d\u064a \u0627\u0644\u0646\u0636\u0631 .<\/p>\n 2. \u0645\u0639\u0627\u0644\u062c\u0629 \u0622\u062b\u0627\u0631 \u062d\u0628 \u0627\u0644\u0634\u0628\u0627\u0628 :<\/span><\/strong> \u0627\u062f\u0647\u0646\u064a \u0643\u0645\u064a\u0629 \u0642\u0644\u064a\u0644\u0629 \u062c\u062f\u0627\u064b \u0645\u0646 \u0632\u0628\u062f\u0629 \u0627\u0644\u0634\u064a\u0627 \u0639\u0644\u0649 \u0628\u0634\u0631\u062a\u0643 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u060c \u062d\u064a\u062b \u062a\u0633\u0627\u0639\u062f \u0632\u0628\u062f\u0629 \u0627\u0644\u0634\u064a\u0627 \u0639\u0644\u0649 \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0622\u062b\u0627\u0631 \u062d\u0628 \u0627\u0644\u0634\u0628\u0627\u0628 \u060c \u0648\u0644\u0643\u0646 \u0627\u0646\u062a\u0628\u0647\u064a \u0641\u0644\u0627 \u064a\u062c\u0628 \u0648\u0636\u0639\u0647\u0627 \u0639\u0644\u0649 \u0627\u0644\u0628\u0634\u0631\u0629 \u0623\u062b\u0646\u0627\u0621 \u0648\u062c\u0648\u062f \u0627\u0644\u062d\u0628\u0648\u0628 \u060c \u0644\u0623\u0646 \u0632\u0628\u062f\u0629 \u0627\u0644\u0634\u064a\u0627 \u0639\u0628\u0627\u0631\u0629 \u0639\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0645\u0631\u0643\u0632\u0629 \u060c \u0648\u0648\u0636\u0639\u0647\u0627 \u0639\u0644\u0649 \u0628\u0634\u0631\u0629 \u0645\u0644\u0648\u062b\u0629 \u0648\u0628\u0647\u0627 \u062d\u0628\u0648\u0628 \u0633\u064a\u0632\u064a\u062f \u0627\u0644\u0637\u064a\u0646 \u0628\u0644\u0629 .<\/p>\n 3. \u062a\u0648\u062d\u064a\u062f \u0644\u0648\u0646 \u0627\u0644\u0628\u0634\u0631\u0629 :<\/strong><\/span> \u0627\u0635\u0646\u0639\u064a \u0645\u0627\u0633\u0643 \u0645\u0646 \u0632\u0628\u062f\u0629 \u0627\u0644\u0634\u064a\u0627 \u0648\u0627\u0644\u0644\u0628\u0646 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0648\u0627\u062a\u0631\u0643\u064a\u0647 \u0644\u0645\u062f\u0629 \u0631\u0628\u0639 \u0633\u0627\u0639\u0629 \u060c \u0643\u0645\u0627\u0633\u0643 \u0631\u0648\u062a\u064a\u0646\u064a \u064a\u0648\u0645\u064a\u0627\u064b \u0644\u0628\u0634\u0631\u062a\u0643 \u060c \u062a\u0639\u0645\u0644 \u0632\u0628\u062f\u0629 \u0627\u0644\u0634\u064a\u0627 \u0639\u0644\u0649 \u062a\u0648\u062d\u064a\u062f \u0644\u0648\u0646 \u0627\u0644\u0628\u0634\u0631\u0629 \u0648\u062a\u0641\u062a\u064a\u062d\u0647\u0627 \u0648\u062a\u063a\u0630\u064a\u062a\u0647\u0627 \u0648\u0645\u0646\u062d\u0647\u0627 \u0644\u0645\u0639\u0629 \u0631\u0627\u0626\u0639\u0629 \u062a\u0648\u062d\u064a \u0628\u0646\u0636\u0627\u0631\u0629 \u0648\u0627\u0634\u0631\u0627\u0642\u0629 \u0627\u0644\u0648\u062c\u0647 .<\/p>\n 4. \u0627\u062e\u0641\u0627\u0621 \u0627\u0644\u062a\u062c\u0627\u0639\u064a\u062f \u0648\u0627\u0644\u062e\u0637\u0648\u0637 \u0627\u0644\u0631\u0641\u064a\u0639\u0629 :<\/span><\/strong> \u062e\u0644\u0637 \u0632\u0628\u062f\u0629 \u0627\u0644\u0634\u064a\u0627 \u0645\u0639 \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0648\u062a\u062f\u0644\u064a\u0643 \u0627\u0644\u0628\u0634\u0631\u0629 \u0628\u0647 \u064a\u0648\u0645 \u0628\u0639\u062f \u064a\u0648\u0645 \u060c \u0645\u0641\u064a\u062f \u062c\u062f\u0627\u064b \u0644\u0645\u0646\u0639 \u0638\u0647\u0648\u0631 \u0627\u0644\u062a\u062c\u0627\u0639\u064a\u062f \u0648\u0627\u0644\u062e\u0637\u0648\u0637 \u0627\u0644\u0631\u0641\u064a\u0639\u0629 \u0641\u064a \u0627\u0644\u0628\u0634\u0631\u0629 \u060c \u062d\u064a\u062b \u062a\u0639\u0645\u0644 \u0632\u0628\u062f\u0629 \u0627\u0644\u0634\u064a\u0627 \u0639\u0644\u0649 \u0634\u062f \u0627\u0644\u0628\u0634\u0631\u0629 \u060c \u0644\u0630\u0627 \u064a\u0646\u0635\u062d \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 \u064a\u0648\u0645\u064a\u0627 \u0644\u062a\u062f\u0644\u064a\u0643 \u0627\u0644\u0648\u062c\u0647 \u0648\u0627\u0644\u0631\u0642\u0628\u0629 \u0648\u0627\u0644\u0627\u0645\u0627\u0643\u0646 \u0627\u0644\u062a\u064a \u062a\u0638\u0647\u0631 \u0628\u0647\u0627 \u0627\u0644\u062e\u0637\u0648\u0637 \u0648\u0627\u0644\u062a\u062c\u0627\u0639\u064a\u062f .<\/p>\n 5. \u062a\u0648\u0631\u064a\u062f \u0627\u0644\u0628\u0634\u0631\u0629 \u0648\u0646\u0636\u0627\u0631\u062a\u0647\u0627 :<\/strong><\/span> \u0628\u0627\u0644\u0625\u0645\u0643\u0627\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0632\u0628\u062f\u0629 \u0627\u0644\u0634\u064a\u0627 \u0628\u0645\u0641\u0631\u062f\u0647\u0627 \u060c \u0641\u0633\u062a\u063a\u0646\u064a\u0643\u0650 \u0639\u0646 \u062d\u0642\u0646 \u0627\u0644\u0628\u0648\u062a\u0643\u0633 \u0648 \u0627\u0644\u0645\u064a\u0632\u0648\u062b\u064a\u0631\u0627\u0628\u064a \u060c \u0644\u0623\u0646\u0647\u0627 \u062a\u0631\u0645\u0645 \u0627\u0644\u0648\u062c\u0647 \u0648\u062a\u0648\u0631\u062f \u0627\u0644\u0628\u0634\u0631\u0629 \u060c \u0644\u0645\u0627 \u062a\u062d\u062a\u0648\u064a\u0647 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0634\u0628\u0627\u0628 \u0627\u0644\u0628\u0634\u0631\u0629 \u0648\u0646\u0636\u0627\u0631\u062a\u0647\u0627 .<\/p>\n 6. \u0645\u0631\u0637\u0628 \u0631\u0627\u0626\u0639 \u0644\u0644\u0628\u0634\u0631\u0629 \u0648\u0627\u0644\u062c\u0633\u0645 :<\/span><\/strong> \u0627\u0633\u062a\u062e\u062f\u0645\u064a \u0632\u0628\u062f\u0629 \u0627\u0644\u0634\u064a\u0627 \u0645\u0639 \u0632\u064a\u062a \u0627\u0644\u0644\u0648\u0632 \u0644\u062f\u0647\u0646 \u0627\u0644\u062c\u0633\u0645 \u064a\u0648\u0645\u064a\u0627\u064b \u060c \u0644\u062a\u062d\u0635\u0644\u064a \u0639\u0644\u0649 \u062a\u0631\u0637\u064a\u0628 \u0645\u0630\u0647\u0644 \u0644\u0644\u0628\u0634\u0631\u0629 \u0648\u0627\u0644\u062c\u0633\u0645 .<\/p>\n 7. \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u062a\u0634\u0642\u0642\u0627\u062a :<\/span><\/strong> \u0627\u062e\u0644\u0637\u064a \u0643\u0645\u064a\u0629 \u0645\u0646 \u0632\u0628\u062f\u0629 \u0627\u0644\u0634\u064a\u0627 \u0645\u0639 \u0632\u064a\u062a \u062c\u0646\u064a\u0646 \u0627\u0644\u0642\u0645\u062d \u0644\u062f\u0647\u0646 \u0627\u0644\u0628\u0634\u0631\u0629 \u064a\u0648\u0645\u064a\u0627\u064b \u0628\u0639\u062f \u0627\u0644\u0627\u0633\u062a\u062d\u0645\u0627\u0645 \u0645\u0639 \u0627\u0644\u062a\u062f\u0644\u064a\u0643 \u0627\u0644\u0644\u0637\u064a\u0641 \u060c \u0644\u062a\u062a\u062e\u0644\u0635\u064a \u0645\u0646 \u0627\u0644\u062e\u0637\u0648\u0637 \u0627\u0644\u0628\u064a\u0636\u0627\u0621 \u0648\u0627\u0644\u062a\u0634\u0642\u0642\u0627\u062a \u0641\u064a \u0627\u0644\u062c\u0644\u062f \u0646\u062a\u064a\u062c\u0629 \u0627\u0644\u0633\u0645\u0646\u0629 \u0627\u0648 \u0627\u0644\u062d\u0645\u0644 .<\/p>\n 8. \u0645\u0642\u0634\u0631 \u0648\u0645\u0641\u062a\u062d \u0644\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u062d\u0633\u0627\u0633\u0629 :<\/span> <\/strong>\u0632\u0628\u062f\u0629 \u0627\u0644\u0634\u064a\u0627 \u062d\u0644 \u0641\u0639\u0627\u0644 \u0644\u062a\u0642\u0634\u064a\u0631 \u0628\u0634\u0631\u0629 \u0627\u0644\u062c\u0633\u0645 \u060c \u0641\u0627\u062e\u0644\u0637\u064a \u0643\u0645\u064a\u0629 \u0645\u0646 \u0632\u0628\u062f\u0629 \u0627\u0644\u0634\u064a\u0627 \u0645\u0639 \u0627\u0644\u0633\u0643\u0631 \u0627\u0644\u062e\u0634\u0646 \u0648 \u0632\u064a\u062a \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f \u0648\u0632\u064a\u062a \u0627\u0644\u0644\u0648\u0632 \u0628\u0643\u0645\u064a\u0627\u062a \u0645\u062a\u0633\u0627\u0648\u064a\u0629 \u060c \u0648\u0627\u0641\u0631\u0643\u064a \u0628\u0647\u0627 \u062c\u0633\u0645\u0643 \u0628\u0623\u0643\u0645\u0644\u0647 \u0648\u062a\u062d\u062a \u0627\u0644\u0627\u0628\u0637\u064a\u0646 \u0648\u0627\u0644\u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u062d\u0633\u0627\u0633\u0629 \u060c \u0648\u0627\u062a\u0631\u0643\u064a\u0647\u0627 \u0644\u0645\u062f\u0629 15 \u062f\u0642\u064a\u0642\u0629 \u060c \u062b\u0645 \u0627\u0633\u062a\u062e\u062f\u0645\u064a \u0627\u0644\u0644\u064a\u0641\u0629 \u0644\u0641\u0631\u0643 \u0627\u0644\u062c\u0633\u0645 \u062c\u064a\u062f\u0627\u064b \u060c \u0642\u0628\u0644 \u0627\u0644\u0627\u0633\u062a\u062d\u0645\u0627\u0645 \u0648\u0644\u0645\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 \u0623\u0633\u0628\u0648\u0639\u064a\u0627\u064b \u060c \u0648\u062a\u0645\u062a\u0639\u064a \u0628\u0628\u0634\u0631\u0629 \u0646\u0627\u0639\u0645\u0629 \u0643\u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u060c \u062d\u064a\u062b \u0633\u062a\u0639\u0645\u0644 \u0627\u0644\u0648\u0635\u0641\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u0642\u0634\u064a\u0631 \u0627\u0644\u0644\u0637\u064a\u0641 \u0644\u0644\u0628\u0634\u0631\u0629 \u0648\u0625\u0632\u0627\u0644\u0629 \u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u062c\u0644\u062f \u0627\u0644\u0645\u064a\u062a\u0629 \u0639\u0646 \u0627\u0644\u062c\u0633\u0645 \u0645\u0645\u0627 \u064a\u0641\u062a\u062d \u0644\u0648\u0646\u0647\u0627 \u0648\u064a\u0632\u064a\u0644 \u0627\u0633\u0645\u0631\u0627\u0631 \u0627\u0644\u0627\u0628\u0637\u064a\u0646 \u0648\u0641\u064a \u0627\u0644\u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u062d\u0633\u0627\u0633\u0629 .<\/p>\n 9. \u0631\u0627\u0626\u0639\u0629 \u0644\u062a\u0648\u0631\u064a\u062f \u0627\u0644\u0634\u0641\u062a\u064a\u0646 :<\/span> \u0632\u0628\u062f\u0629 \u0627\u0644\u0634\u064a\u0627 \u0631\u0627\u0626\u0639\u0629 \u0644\u062a\u0642\u0634\u064a\u0631 \u0648\u062a\u0648\u0631\u064a\u062f \u0627\u0644\u0634\u0641\u062a\u064a\u0646 \u060c \u0641\u0627\u0633\u062a\u062e\u062f\u0645\u064a\u0647\u0627 \u0644\u062a\u062f\u0644\u064a\u0643 \u0627\u0644\u0634\u0641\u062a\u064a\u0646 \u0645\u0639 \u0627\u0644\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631 .<\/p>\n 10. \u0639\u0644\u0627\u062c \u0644\u062a\u0642\u0635\u0641 \u0648\u062c\u0641\u0627\u0641 \u0627\u0644\u0634\u0639\u0631 :<\/span><\/strong> \u0644\u0645\u0646 \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u062a\u0642\u0635\u0641 \u0648\u062c\u0641\u0627\u0641 \u0627\u0644\u0634\u0639\u0631 \u060c \u0627\u062e\u0644\u0637\u064a \u0632\u0628\u062f\u0629 \u0627\u0644\u0634\u064a\u0627 \u0645\u0639 \u0645\u0642\u0627\u062f\u064a\u0631 \u0645\u062a\u0633\u0627\u0648\u064a\u0629 \u0645\u0646 \u0632\u064a\u062a \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f \u0648\u0632\u064a\u062a \u0627\u0644\u0633\u0645\u0633\u0645 \u0648\u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0648\u062d\u0631\u0643\u064a\u0647\u0627 \u0645\u0639\u0627\u064b \u0639\u0644\u0649 \u0646\u0627\u0631 \u0647\u0627\u062f\u0626\u0629 \u062d\u062a\u0649 \u062a\u0630\u0648\u0628 \u0648\u062a\u0645\u062a\u0632\u062c \u0645\u0639 \u0627\u0644\u0632\u064a\u0648\u062a \u060c \u0648\u0627\u062a\u0631\u0643\u064a\u0647\u0627 \u0644\u062a\u0628\u0631\u062f \u060c \u0648\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0627\u0633\u062a\u062d\u0645\u0627\u0645 \u0627\u063a\u0633\u0644\u064a \u0634\u0639\u0631\u0643 \u0628\u0627\u0644\u0634\u0627\u0645\u0628\u0648 \u060c \u062b\u0645 \u0636\u0639\u064a\u0647\u0627 \u0639\u0644\u0649 \u0627\u0644\u0634\u0639\u0631 \u0644\u0645\u062f\u0629 10 \u062f\u0642\u0627\u0626\u0642 \u060c \u062b\u0645 \u0627\u063a\u0633\u0644\u064a \u0627\u0644\u0634\u0639\u0631 \u062c\u064a\u062f\u0627\u064b \u0628\u0627\u0644\u0634\u0627\u0645\u0628\u0648 \u060c \u0648\u0643\u0631\u0631\u064a\u0647\u0627 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\u0627\u0644\u0634\u0627\u0641\u064a .<\/span><\/p>\n","protected":false},"excerpt":{"rendered":" \u0645\u0646 \u0645\u0646\u0627 \u0644\u0627 \u062a\u0639\u0631\u0641 \u0632\u0628\u062f\u0629 \u0627\u0644\u0634\u064a\u0627 !\u061f \u0647\u0630\u0627 \u0627\u0644\u0645\u0646\u062a\u062c \u0627\u0644\u062e\u0631\u0627\u0641\u064a \u0627\u0644\u0645\u0633\u062a\u062e\u0631\u062c \u0645\u0646 \u0634\u062c\u0631\u0629 \u0627\u0644\u0643\u0627\u0631\u062a\u064a\u064a\u0647 \u0627\u0644\u062a\u064a \u062a\u0646\u0645\u0648 \u0641\u064a \u0623\u0641\u0631\u064a\u0642\u064a\u0627 \u060c \u0648\u0627\u0644\u0630\u064a \u062a\u062c\u062f\u064a\u0646 \u0641\u064a\u0647 \u0627\u0644\u062d\u0644 \u0644\u062c\u0645\u064a\u0639 \u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u0628\u0634\u0631\u0629 \u0648\u0627\u0644\u0634\u0639\u0631 \u0644\u0623\u0646\u0647\u0627 \u0645\u0643\u0648\u0646\u0629 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0623\u062d\u0645\u0627\u0636 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