{"id":9951,"date":"2025-12-04T16:28:08","date_gmt":"2025-12-04T12:58:08","guid":{"rendered":"https:\/\/ajilchinuts.com\/blog\/?p=9951"},"modified":"2025-12-06T16:30:52","modified_gmt":"2025-12-06T13:00:52","slug":"nuts-containing-vitamin-b12","status":"publish","type":"post","link":"https:\/\/ajilchinuts.com\/blog\/nuts-containing-vitamin-b12","title":{"rendered":"\u0622\u062c\u06cc\u0644 \u0647\u0627\u06cc \u062d\u0627\u0648\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12: \u0645\u0639\u0631\u0641\u06cc 7 \u0622\u062c\u06cc\u0644 \u0628\u0631\u062a\u0631 + \u062e\u0648\u0627\u0635 \u0622\u0646 \u0647\u0627"},"content":{"rendered":"<p><span style=\"background-color: #ffcc00;\"><em><strong>\u0622\u062c\u06cc\u0644 \u0647\u0627\u06cc \u062d\u0627\u0648\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12<\/strong><\/em> \u0634\u0627\u0645\u0644 <em><strong>\u0628\u0627\u062f\u0627\u0645 \u062f\u0631\u062e\u062a\u06cc\u060c \u06af\u0631\u062f\u0648\u060c 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b12<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/ajilchinuts.com\/blog\/nuts-containing-vitamin-b12\/#%D8%A2%DB%8C%D8%A7_%D8%A2%D8%AC%DB%8C%D9%84_%D9%87%D8%A7%DB%8C_%D8%AD%D8%A7%D9%88%DB%8C_%D9%88%DB%8C%D8%AA%D8%A7%D9%85%DB%8C%D9%86_b12_%D9%85%DB%8C%E2%80%8C%D8%AA%D9%88%D8%A7%D9%86%D9%86%D8%AF_%D9%86%DB%8C%D8%A7%D8%B2_%D8%B1%D9%88%D8%B2%D8%A7%D9%86%D9%87_%D8%A8%D8%AF%D9%86_%D8%A8%D9%87_%D8%A7%DB%8C%D9%86_%D9%88%DB%8C%D8%AA%D8%A7%D9%85%DB%8C%D9%86_%D8%B1%D8%A7_%D8%AA%D8%A7%D9%85%DB%8C%D9%86_%DA%A9%D9%86%D8%AF%D8%9F\" >\u0622\u06cc\u0627 \u0622\u062c\u06cc\u0644 \u0647\u0627\u06cc \u062d\u0627\u0648\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 b12 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0646\u06cc\u0627\u0632 \u0631\u0648\u0632\u0627\u0646\u0647 \u0628\u062f\u0646 \u0628\u0647 \u0627\u06cc\u0646 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0631\u0627 \u062a\u0627\u0645\u06cc\u0646 \u06a9\u0646\u062f\u061f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/ajilchinuts.com\/blog\/nuts-containing-vitamin-b12\/#%D8%B3%D9%88%D8%A7%D9%84%D8%A7%D8%AA_%D9%85%D8%AA%D8%AF%D8%A7%D9%88%D9%84_%D8%AF%D8%B1_%D8%AE%D8%B5%D9%88%D8%B5_%D8%A2%D8%AC%DB%8C%D9%84_%D9%87%D8%A7%DB%8C_%D8%AD%D8%A7%D9%88%DB%8C_%D9%88%DB%8C%D8%AA%D8%A7%D9%85%DB%8C%D9%86_B12\" >\u0633\u0648\u0627\u0644\u0627\u062a \u0645\u062a\u062f\u0627\u0648\u0644 \u062f\u0631 \u062e\u0635\u0648\u0635 \u0622\u062c\u06cc\u0644 \u0647\u0627\u06cc \u062d\u0627\u0648\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/ajilchinuts.com\/blog\/nuts-containing-vitamin-b12\/#%D8%A8%D8%B1%D8%A7%DB%8C_%D8%AA%D8%A3%D9%85%DB%8C%D9%86_%D9%88%DB%8C%D8%AA%D8%A7%D9%85%DB%8C%D9%86_B12_%D8%AF%D8%B1_%D8%B1%D9%88%D8%B2_%DA%86%D9%82%D8%AF%D8%B1_%D8%A2%D8%AC%DB%8C%D9%84_%D9%85%D8%B5%D8%B1%D9%81_%DA%A9%D9%86%DB%8C%D9%85%D8%9F\" >\u0628\u0631\u0627\u06cc \u062a\u0623\u0645\u06cc\u0646 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12 \u062f\u0631 \u0631\u0648\u0632 \u0686\u0642\u062f\u0631 \u0622\u062c\u06cc\u0644 \u0645\u0635\u0631\u0641 \u06a9\u0646\u06cc\u0645\u061f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/ajilchinuts.com\/blog\/nuts-containing-vitamin-b12\/#%D8%AA%D8%A7%D8%AB%DB%8C%D8%B1_%D8%A2%D8%AC%DB%8C%D9%84_%D9%87%D8%A7%DB%8C_%D8%AD%D8%A7%D9%88%DB%8C_%D9%88%DB%8C%D8%AA%D8%A7%D9%85%DB%8C%D9%86_b12_%D8%A8%D8%B1_%D8%A8%D8%AF%D9%86_%DA%86%DB%8C%D8%B3%D8%AA%D8%9F\" >\u062a\u0627\u062b\u06cc\u0631 \u0622\u062c\u06cc\u0644 \u0647\u0627\u06cc \u062d\u0627\u0648\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 b12 \u0628\u0631 \u0628\u062f\u0646 \u0686\u06cc\u0633\u062a\u061f<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"%D8%A2%D8%AC%DB%8C%D9%84_%D9%87%D8%A7%DB%8C_%D8%AD%D8%A7%D9%88%DB%8C_%D9%88%DB%8C%D8%AA%D8%A7%D9%85%DB%8C%D9%86_B12\"><\/span>\u0622\u062c\u06cc\u0644 \u0647\u0627\u06cc \u062d\u0627\u0648\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"background-color: #ffcc00;\"><strong><em>\u0622\u062c\u06cc\u0644 \u0647\u0627\u06cc \u062d\u0627\u0648\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 b12<\/em><\/strong> \u0628\u0631\u0627\u06cc \u0633\u0644\u0627\u0645\u062a \u0628\u062f\u0646 \u0627\u0647\u0645\u06cc\u062a \u062f\u0627\u0631\u062f. \u0627\u06cc\u0646 \u0645\u063a\u0632\u0647\u0627 \u0633\u0631\u0634\u0627\u0631 \u0627\u0632 <em><strong>\u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u06af\u06cc\u0627\u0647\u06cc\u060c \u0641\u06cc\u0628\u0631\u060c \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646\u200c\u0647\u0627\u06cc \u06af\u0631\u0648\u0647 B \u0648 \u0686\u0631\u0628\u06cc\u200c \u0645\u0641\u06cc\u062f<\/strong><\/em> \u0647\u0633\u062a\u0646\u062f \u0648 \u0628\u0647 <strong><em>\u0633\u0644\u0627\u0645\u062a \u0645\u063a\u0632 \u0648 \u0642\u0644\u0628<\/em><\/strong> \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f. <em><strong>\u06a9\u0645\u0628\u0648\u062f B12<\/strong><\/em> \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0645\u0646\u062c\u0631 \u0628\u0647 \u0645\u0634\u06a9\u0644\u0627\u062a\u06cc \u0645\u0627\u0646\u0646\u062f <strong><em>\u06a9\u0645\u200c\u062e\u0648\u0646\u06cc\u060c \u062e\u0633\u062a\u06af\u06cc \u0648 \u0636\u0639\u0641 \u0633\u06cc\u0633\u062a\u0645 \u0639\u0635\u0628\u06cc<\/em><\/strong> \u0634\u0648\u062f.<\/span><\/p>\n<div class=\"pointitms-tpl-m7\">\n<div class=\"pictn-m7\">\n<div class=\"row\">\n<div class=\"col-xs-12\">\n<div class=\"piin-m7\">\n<p><strong><em>\u0622\u062c\u06cc\u0644\u200c \u0647\u0627\u06cc \u062d\u0627\u0648\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12<\/em><\/strong> \u0639\u0628\u0627\u0631\u062a\u0646\u062f \u0627\u0632 <strong><em>\u0628\u0627\u062f\u0627\u0645\u060c \u06af\u0631\u062f\u0648\u060c \u067e\u0633\u062a\u0647\u060c \u0641\u0646\u062f\u0642\u060c \u0628\u0627\u062f\u0627\u0645 \u0647\u0646\u062f\u06cc\u060c \u0628\u0627\u062f\u0627\u0645 \u0632\u0645\u06cc\u0646\u06cc \u0648 \u062a\u062e\u0645\u0647 \u06a9\u062f\u0648<\/em><\/strong>. \u062e\u0634\u06a9\u0628\u0627\u0631 \u0634\u0627\u0645\u0644 <em><strong>\u0622\u0644\u0648 \u062e\u0634\u06a9\u060c \u0627\u0646\u062c\u06cc\u0631 \u062e\u0634\u06a9\u060c \u0632\u0631\u062f\u0622\u0644\u0648 \u062e\u0634\u06a9\u060c \u062e\u0631\u0645\u0627 \u0648 \u06a9\u0634\u0645\u0634<\/strong><\/em> \u0628\u0647 <em><strong>\u062a\u0642\u0648\u06cc\u062a \u0628\u062f\u0646\u060c \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0646\u0631\u0698\u06cc\u060c \u062a\u0642\u0648\u06cc\u062a \u0633\u06cc\u0633\u062a\u0645 \u0627\u06cc\u0645\u0646\u06cc \u0648 \u06af\u0648\u0627\u0631\u0634\u06cc<\/strong><\/em> \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f. \u0647\u0645\u0686\u06cc\u0646 \u062f\u0631 \u0628\u0644\u0627\u06af <em><strong>\u0622\u062c\u06cc\u0644 \u0686\u06cc<\/strong><\/em> \u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u062f\u0631 \u0645\u0648\u0631\u062f <a href=\"https:\/\/ajilchinuts.com\/blog\/nuts-high-in-vitamin-a\" target=\"_blank\" rel=\"noopener\"><em><strong>\u0622\u062c\u06cc\u0644 \u0647\u0627\u06cc \u062d\u0627\u0648\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0622 <\/strong><\/em><\/a>\u00a0\u0646\u06cc\u0632 \u0645\u0637\u0627\u0644\u0639\u0647 \u06a9\u0646\u06cc\u062f!\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-10051\" src=\"https:\/\/ajilchinuts.com\/blog\/wp-content\/uploads\/2025\/12\/nuts-containing-vitamin-b12-2.jpg\" alt=\"\u0622\u062c\u06cc\u0644 \u0647\u0627\u06cc \u062f\u0627\u0631\u0627\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12\" width=\"600\" height=\"500\" srcset=\"https:\/\/ajilchinuts.com\/blog\/wp-content\/uploads\/2025\/12\/nuts-containing-vitamin-b12-2.jpg 600w, https:\/\/ajilchinuts.com\/blog\/wp-content\/uploads\/2025\/12\/nuts-containing-vitamin-b12-2-300x250.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_%D8%A8%D8%A7%D8%AF%D8%A7%D9%85_%D8%AF%D8%B1%D8%AE%D8%AA%DB%8C_%D8%A8%D9%87%D8%AA%D8%B1%DB%8C%D9%86_%D8%A2%D8%AC%DB%8C%D9%84_%D9%87%D8%A7%DB%8C_%D8%AD%D8%A7%D9%88%DB%8C_%D9%88%DB%8C%D8%AA%D8%A7%D9%85%DB%8C%D9%86_b12\"><\/span>1. \u0628\u0627\u062f\u0627\u0645 \u062f\u0631\u062e\u062a\u06cc \u0628\u0647\u062a\u0631\u06cc\u0646 \u0622\u062c\u06cc\u0644 \u0647\u0627\u06cc \u062d\u0627\u0648\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 b12<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong><a href=\"https:\/\/ajilchinuts.com\/blog\/arboreal-almond-benefits\" target=\"_blank\" rel=\"noopener\">\u062e\u0648\u0627\u0635 \u0628\u0627\u062f\u0627\u0645 \u062f\u0631\u062e\u062a\u06cc<\/a><\/strong> \u0628\u0631\u0627\u06cc \u0633\u0644\u0627\u0645\u062a\u06cc \u0628\u062f\u0646 \u0641\u0648\u0642 \u0627\u0644\u0639\u0627\u062f\u0647 \u0627\u0633\u062a! \u0627\u06cc\u0646 \u0646\u0648\u0639 \u0628\u0627\u062f\u0627\u0645 \u0627\u0632<em><strong> \u0622\u062c\u06cc\u0644 \u0647\u0627\u06cc \u062d\u0627\u0648\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 b12<\/strong><\/em> \u0627\u0633\u062a. \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u0628\u0627\u062f\u0627\u0645 \u062f\u0631\u062e\u062a\u06cc \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 <em><strong>\u0645\u06cc\u0627\u0646\u200c\u0648\u0639\u062f\u0647<\/strong><\/em> \u0645\u0635\u0631\u0641 \u06a9\u0646\u06cc\u062f. \u0628\u0627 \u062e\u0648\u0631\u062f\u0646 <strong><em>\u06cc\u06a9 \u0645\u0634\u062a \u0628\u0627\u062f\u0627\u0645 \u0631\u0648\u0632\u0627\u0646\u0647<\/em><\/strong> \u0633\u0644\u0627\u0645\u062a\u06cc \u062e\u0648\u062f \u0631\u0627 \u062a\u0636\u0645\u06cc\u0646 \u062e\u0648\u0627\u0647\u06cc\u062f \u06a9\u0631\u062f.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_%DA%AF%D8%B1%D8%AF%D9%88_%DB%8C%DA%A9_%D8%A2%D8%AC%DB%8C%D9%84_%D8%AD%D8%A7%D9%88%DB%8C_%D9%88%DB%8C%D8%AA%D8%A7%D9%85%DB%8C%D9%86_B12\"><\/span>2. \u06af\u0631\u062f\u0648 \u06cc\u06a9 \u0622\u062c\u06cc\u0644 \u062d\u0627\u0648\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u06af\u0631\u062f\u0648 \u06cc\u06a9\u06cc \u062f\u06cc\u06af\u0631 \u0627\u0632 \u062e\u0634\u06a9\u0628\u0627\u0631\u0647\u0627\u0633\u062a \u06a9\u0647 \u062d\u0627\u0648\u06cc <em><strong>\u0627\u0633\u06cc\u062f\u0647\u0627\u06cc \u0686\u0631\u0628 \u0627\u0645\u06af\u0627-\u06f3\u060c \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0648 \u0622\u0646\u062a\u06cc\u200c\u0627\u06a9\u0633\u06cc\u062f\u0627\u0646\u200c\u0647\u0627<\/strong><\/em>\u0633\u062a \u0648 \u0628\u0647 <em><strong>\u062a\u0642\u0648\u06cc\u062a \u0645\u063a\u0632<\/strong><\/em> \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f. <a href=\"https:\/\/ajilchinuts.com\/blog\/walnuts-benefits\" target=\"_blank\" rel=\"noopener\"><em><strong>\u062e\u0648\u0627\u0635 \u06af\u0631\u062f\u0648<\/strong><\/em><\/a> \u0628\u06cc\u200c\u0646\u0638\u06cc\u0631 \u0627\u0633\u062a \u0648\u00a0 \u0627\u06cc\u0646 \u0645\u063a\u0632 \u062d\u0627\u0648\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0647\u0627\u06cc \u0641\u0631\u0627\u0648\u0627\u0646\u06cc \u0627\u0632 \u062c\u0645\u0644\u0647 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12 \u0627\u0633\u062a.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_%D9%BE%D8%B3%D8%AA%D9%87_%D8%A7%D8%B2_%D8%A2%D8%AC%DB%8C%D9%84_%D9%87%D8%A7%DB%8C_%D8%AD%D8%A7%D9%88%DB%8C_%D9%88%DB%8C%D8%AA%D8%A7%D9%85%DB%8C%D9%86_b12\"><\/span>3. \u067e\u0633\u062a\u0647 \u0627\u0632 \u0622\u062c\u06cc\u0644 \u0647\u0627\u06cc \u062d\u0627\u0648\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 b12<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u067e\u0633\u062a\u0647 \u0633\u0631\u0634\u0627\u0631 \u0627\u0632 <em><strong>\u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u060c \u0641\u06cc\u0628\u0631\u060c \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B6 \u0648 \u0645\u0648\u0627\u062f \u0645\u0639\u062f\u0646\u06cc<\/strong><\/em> \u0627\u0633\u062a. \u062e\u0648\u0631\u062f\u0646 \u0627\u06cc\u0646 \u0622\u062c\u06cc\u0644 \u062d\u0627\u0648\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12 \u0644\u0630\u062a\u200c\u0628\u062e\u0634 \u0627\u0633\u062a \u0648 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0622\u0646\u200c \u0631\u0627 \u0628\u0647 \u0633\u0627\u0644\u0627\u062f\u060c \u0645\u0627\u0633\u062a \u06cc\u0627 \u062f\u0633\u0631 \u0647\u0645 \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f. \u0645\u0635\u0631\u0641 \u067e\u0633\u062a\u0647 \u0628\u0647 <em><strong>\u0633\u0644\u0627\u0645\u062a \u0642\u0644\u0628 \u0648 \u06a9\u0646\u062a\u0631\u0644 \u0648\u0632\u0646<\/strong><\/em> \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_%D9%81%D9%86%D8%AF%D9%82_%D8%A8%D9%87%D8%AA%D8%B1%DB%8C%D9%86_%D8%A2%D8%AC%DB%8C%D9%84_%D9%87%D8%A7%DB%8C_%D8%AD%D8%A7%D9%88%DB%8C_%D9%88%DB%8C%D8%AA%D8%A7%D9%85%DB%8C%D9%86_b12\"><\/span>4. \u0641\u0646\u062f\u0642 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0622\u062c\u06cc\u0644 \u0647\u0627\u06cc \u062d\u0627\u0648\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 b12<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0641\u0646\u062f\u0642 \u0627\u0632 \u062c\u0645\u0644\u0647 <strong><em>\u0622\u062c\u06cc\u0644 \u0647\u0627\u06cc \u062d\u0627\u0648\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 b12<\/em><\/strong> \u0633\u0631\u0634\u0627\u0631 \u0627\u0632 <strong><em>\u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 E\u060c \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B\u060c \u0645\u0646\u06cc\u0632\u06cc\u0645 \u0648 \u0686\u0631\u0628\u06cc\u200c \u0633\u0627\u0644\u0645<\/em><\/strong> \u0627\u0633\u062a. <a href=\"https:\/\/ajilchinuts.com\/blog\/hazelnut-health-benefits\" target=\"_blank\" rel=\"noopener\"><em><strong>\u062e\u0648\u0627\u0635 \u0641\u0646\u062f\u0642<\/strong><\/em><\/a> \u0628\u0631\u0627\u06cc <strong><em>\u0633\u0644\u0627\u0645\u062a \u067e\u0648\u0633\u062a \u0648 \u0642\u0644\u0628<\/em><\/strong> \u0645\u0641\u06cc\u062f \u0627\u0633\u062a.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_%D8%A8%D8%A7%D8%AF%D8%A7%D9%85_%D9%87%D9%86%D8%AF%DB%8C_%D8%A8%D9%85%D8%A8_%D9%88%DB%8C%D8%AA%D8%A7%D9%85%DB%8C%D9%86_%D8%A812\"><\/span>5. \u0628\u0627\u062f\u0627\u0645 \u0647\u0646\u062f\u06cc \u0628\u0645\u0628 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u062812<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0628\u0627\u062f\u0627\u0645 \u0647\u0646\u062f\u06cc \u0628\u0627 \u0637\u0639\u0645 \u062e\u0627\u0645\u0647\u200c\u0627\u06cc \u0648 \u06a9\u0631\u0647\u200c\u0627\u06cc \u0622\u0646 \u0645\u062d\u0628\u0648\u0628 \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0628\u0686\u0647 \u0647\u0627 \u0648 \u0628\u0632\u0631\u06af\u062a\u0631\u0647\u0627\u0633\u062a. \u0627\u06cc\u0646 \u0645\u063a\u0632 <em><strong>\u0645\u0646\u0628\u0639 \u0627\u0631\u0632\u0634\u0645\u0646\u062f \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12<\/strong><\/em> \u0627\u0633\u062a. \u0627\u06cc\u0646 \u062e\u0634\u06a9\u0628\u0627\u0631 \u06a9\u0647 \u0634\u06a9\u0644 \u06a9\u0644\u06cc\u0647\u200c \u0627\u0646\u0633\u0627\u0646 \u0627\u0633\u062a \u0631\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u0645\u06cc\u0627\u0646\u200c\u0648\u0639\u062f\u0647 \u0645\u0635\u0631\u0641 \u06a9\u0631\u062f \u06cc\u0627 \u062f\u0631 \u062f\u0633\u062a\u0648\u0631\u0647\u0627\u06cc \u063a\u0630\u0627\u06cc\u06cc \u0645\u062e\u062a\u0644\u0641 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0646\u0645\u0648\u062f. <a href=\"https:\/\/ajilchinuts.com\/blog\/health-benefits-of-cashew\" target=\"_blank\" rel=\"noopener\"><em><strong>\u062e\u0648\u0627\u0635 \u0628\u0627\u062f\u0627\u0645 \u0647\u0646\u062f\u06cc<\/strong><\/em><\/a> \u0641\u0631\u0627\u0648\u0627\u0646 \u0627\u0633\u062a \u0648 \u0633\u0631\u0634\u0627\u0631 \u0627\u0632 <strong><em>\u0622\u0647\u0646\u060c \u0631\u0648\u06cc\u060c \u0645\u0633 \u0648 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646\u200c\u0647\u0627\u06cc \u06af\u0631\u0648\u0647 B<\/em><\/strong> \u0627\u0633\u062a.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_%D8%A8%D8%A7%D8%AF%D8%A7%D9%85_%D8%B2%D9%85%DB%8C%D9%86%DB%8C_%D8%A7%D8%B2_%D8%A2%D8%AC%DB%8C%D9%84_%D9%87%D8%A7%DB%8C_%D8%AD%D8%A7%D9%88%DB%8C_%D9%88%DB%8C%D8%AA%D8%A7%D9%85%DB%8C%D9%86_b12\"><\/span>6. \u0628\u0627\u062f\u0627\u0645 \u0632\u0645\u06cc\u0646\u06cc \u0627\u0632 \u0622\u062c\u06cc\u0644 \u0647\u0627\u06cc \u062d\u0627\u0648\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 b12<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0627\u06cc\u0646 \u0646\u0648\u0639 \u0628\u0627\u062f\u0627\u0645 \u06a9\u0647 \u062c\u0632\u0648 \u0622\u062c\u06cc\u0644 \u0647\u0627\u06cc \u062d\u0627\u0648\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 b12 \u0627\u0633\u062a\u060c \u0645\u0646\u0628\u0639 \u063a\u0646\u06cc <strong><em>\u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u060c \u0646\u06cc\u0627\u0633\u06cc\u0646 \u0648 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646\u200c\u0647\u0627\u06cc \u06af\u0631\u0648\u0647 B<\/em><\/strong> \u0627\u0633\u062a. \u0645\u0635\u0631\u0641 \u0628\u0627\u062f\u0627\u0645 \u0632\u0645\u06cc\u0646\u06cc \u0628\u0631\u0627\u06cc <em><strong>\u062a\u0648\u0644\u06cc\u062f \u0627\u0646\u0631\u0698\u06cc \u0648 \u0633\u0644\u0627\u0645\u062a \u0642\u0644\u0628<\/strong><\/em> \u0645\u0641\u06cc\u062f \u0627\u0633\u062a.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_%D8%AA%D8%AE%D9%85%D9%87_%DA%A9%D8%AF%D9%88_%D8%A7%D8%B2_%D8%A2%D8%AC%DB%8C%D9%84_%D9%87%D8%A7%DB%8C_%D8%AD%D8%A7%D9%88%DB%8C_%D9%88%DB%8C%D8%AA%D8%A7%D9%85%DB%8C%D9%86_%D8%A812\"><\/span>7. \u062a\u062e\u0645\u0647 \u06a9\u062f\u0648 \u0627\u0632 \u0622\u062c\u06cc\u0644 \u0647\u0627\u06cc \u062d\u0627\u0648\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u062812<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u062a\u062e\u0645\u0647 \u06a9\u062f\u0648 \u0633\u0631\u0634\u0627\u0631 \u0627\u0632 <strong><em>\u0645\u0646\u06cc\u0632\u06cc\u0645\u060c \u0631\u0648\u06cc\u060c \u0622\u0647\u0646\u060c \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12 \u0648 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646<\/em><\/strong> \u0627\u0633\u062a. \u062f\u0627\u0646\u0647\u200c\u0647\u0627\u06cc \u06a9\u0648\u0686\u06a9 \u06a9\u062f\u0648 \u0645\u0646\u0628\u0639 \u063a\u0646\u06cc \u0645\u0648\u0627\u062f \u0645\u063a\u0630\u06cc \u0647\u0633\u062a\u0646\u062f. \u0627\u06cc\u0646 \u0646\u0648\u0639 \u062a\u062e\u0645\u0647 \u0628\u0631\u0627\u06cc <em><strong>\u062a\u0642\u0648\u06cc\u062a \u0633\u06cc\u0633\u062a\u0645 \u0627\u06cc\u0645\u0646\u06cc \u0648 \u0633\u0644\u0627\u0645\u062a \u067e\u0631\u0648\u0633\u062a\u0627\u062a<\/strong><\/em> \u0645\u0641\u06cc\u062f \u0627\u0633\u062a. \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062a\u062e\u0645\u0647 \u06a9\u062f\u0648 \u0631\u0627 \u0628\u0647 \u0648\u0639\u062f\u0647\u200c\u0647\u0627\u06cc \u063a\u0630\u0627\u06cc\u06cc \u0631\u0648\u0632\u0627\u0646\u0647 \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f \u06cc\u0627 \u062d\u062a\u06cc \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u0645\u06cc\u0627\u0646\u200c\u0648\u0639\u062f\u0647 \u0645\u06cc\u0644 \u06a9\u0646\u06cc\u062f.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-10052\" src=\"https:\/\/ajilchinuts.com\/blog\/wp-content\/uploads\/2025\/12\/nuts-containing-vitamin-b12-3.jpg\" alt=\"\u062a\u062e\u0645\u0647 \u06a9\u062f\u0648 \u0622\u062c\u06cc\u0644 \u062f\u0627\u0631\u0627\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u062812\" width=\"600\" height=\"500\" srcset=\"https:\/\/ajilchinuts.com\/blog\/wp-content\/uploads\/2025\/12\/nuts-containing-vitamin-b12-3.jpg 600w, https:\/\/ajilchinuts.com\/blog\/wp-content\/uploads\/2025\/12\/nuts-containing-vitamin-b12-3-300x250.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D8%AE%D8%B4%DA%A9%D8%A8%D8%A7%D8%B1_%D8%AD%D8%A7%D9%88%DB%8C_%D9%88%DB%8C%D8%AA%D8%A7%D9%85%DB%8C%D9%86_B12\"><\/span>\u062e\u0634\u06a9\u0628\u0627\u0631 \u062d\u0627\u0648\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u062e\u0634\u06a9\u0628\u0627\u0631 \u062d\u0627\u0648\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12 \u0634\u0627\u0645\u0644 <strong><em>\u0632\u0631\u062f\u0622\u0644\u0648 \u062e\u0634\u06a9\u060c \u0627\u0646\u062c\u06cc\u0631 \u062e\u0634\u06a9\u060c \u0622\u0644\u0648 \u062e\u0634\u06a9\u060c \u062e\u0631\u0645\u0627 \u0648 \u06a9\u0634\u0645\u0634<\/em><\/strong> \u0627\u0633\u062a. \u062f\u0631 \u0627\u06cc\u0646\u062c\u0627 \u0628\u0647 \u0645\u0639\u0631\u0641\u06cc \u0627\u06cc\u0646 \u0645\u06cc\u0648\u0647\u200c\u062c\u0627\u062a \u062e\u0634\u06a9 \u062d\u0627\u0648\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628 12 \u0645\u06cc\u200c\u067e\u0631\u062f\u0627\u0632\u06cc\u0645:<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%A2%D9%84%D9%88_%D8%AE%D8%B4%DA%A9\"><\/span>\u0622\u0644\u0648 \u062e\u0634\u06a9<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0622\u0644\u0648 \u062e\u0634\u06a9 <strong><em>\u0645\u0646\u0628\u0639 \u063a\u0646\u06cc \u0641\u06cc\u0628\u0631\u060c \u067e\u062a\u0627\u0633\u06cc\u0645\u060c \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 K\u060c<\/em> \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12 \u0648 \u0622\u0646\u062a\u06cc\u200c\u0627\u06a9\u0633\u06cc\u062f\u0627\u0646\u200c<\/strong> \u0627\u0633\u062a. \u0627\u06cc\u0646 \u0645\u06cc\u0648\u0647 \u062e\u0634\u06a9 \u0628\u0647 <em><strong>\u0628\u0647\u0628\u0648\u062f \u06af\u0648\u0627\u0631\u0634 \u0648 \u0633\u0644\u0627\u0645\u062a \u0627\u0633\u062a\u062e\u0648\u0627\u0646<\/strong><\/em> \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%A7%D9%86%D8%AC%DB%8C%D8%B1_%D8%AE%D8%B4%DA%A9\"><\/span>\u0627\u0646\u062c\u06cc\u0631 \u062e\u0634\u06a9<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0627\u0646\u062c\u06cc\u0631 <em><strong>\u0645\u0646\u0628\u0639 \u067e\u062a\u0627\u0633\u06cc\u0645 \u0648 \u0645\u0646\u06cc\u0632\u06cc\u0645 \u0648 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12<\/strong><\/em> \u0627\u0633\u062a. \u0646\u0648\u0639 \u062e\u0634\u06a9 \u0627\u06cc\u0646 \u0645\u06cc\u0648\u0647 \u0633\u0631\u0634\u0627\u0631 \u0627\u0632 <em>\u0622\u0646\u062a\u06cc\u200c\u0627\u06a9\u0633\u06cc\u062f\u0627\u0646\u200c<\/em> \u0627\u0633\u062a \u0648 \u0628\u0647<em><strong> \u0633\u0644\u0627\u0645\u062a \u0642\u0644\u0628 \u0648 \u06a9\u0646\u062a\u0631\u0644 \u0642\u0646\u062f \u062e\u0648\u0646<\/strong><\/em> \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u06cc\u0646 \u0645\u06cc\u0648\u0647\u200c\u06cc \u062e\u0648\u0634\u200c\u0637\u0639\u0645 \u0648 \u0634\u06cc\u0631\u06cc\u0646 \u0631\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062a\u0627\u0632\u0647 \u06cc\u0627 \u062e\u0634\u06a9 \u0645\u0635\u0631\u0641 \u06a9\u0646\u06cc\u062f. \u0628\u0631\u0627\u06cc \u062f\u0631\u0633\u062a \u06a9\u0631\u062f\u0646 \u0645\u0631\u0628\u0627\u060c \u0633\u0627\u0644\u0627\u062f \u0648 \u062f\u0633\u0631 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u0627\u06cc\u0646 \u0645\u06cc\u0648\u0647 \u0645\u0635\u0631\u0641 \u06a9\u0646\u06cc\u062f. \u0628\u0631\u0627\u06cc \u0645\u0637\u0627\u0644\u0639\u0647 \u0628\u06cc\u0634\u062a\u0631 \u062f\u0631 \u0645\u0648\u0631\u062f <a href=\"https:\/\/ajilchinuts.com\/blog\/dried-figs-benefits-for-stomach\" target=\"_blank\" rel=\"noopener\"><em><strong>\u062e\u0648\u0627\u0635 \u0627\u0646\u062c\u06cc\u0631 \u062e\u0634\u06a9 \u0628\u0631\u0627\u06cc \u0645\u0639\u062f\u0647<\/strong><\/em><\/a> \u06a9\u0644\u06cc\u06a9 \u06a9\u0646\u06cc\u062f!<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%B2%D8%B1%D8%AF%D8%A2%D9%84%D9%88_%D8%AE%D8%B4%DA%A9\"><\/span>\u0632\u0631\u062f\u0622\u0644\u0648 \u062e\u0634\u06a9<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0632\u0631\u062f\u0622\u0644\u0648 \u062e\u0634\u06a9 \u0633\u0631\u0634\u0627\u0631 \u0627\u0632 <strong><em>\u0641\u06cc\u0628\u0631\u060c \u067e\u062a\u0627\u0633\u06cc\u0645\u060c \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 A\u060c<\/em> \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12 \u0648 \u0622\u0646\u062a\u06cc\u200c\u0627\u06a9\u0633\u06cc\u062f\u0627\u0646\u200c<\/strong> \u0627\u0633\u062a. \u0645\u0635\u0631\u0641 \u0632\u0631\u062f\u0622\u0644\u0648 \u062e\u0634\u06a9 \u0628\u0631\u0627\u06cc <em><strong>\u0633\u0644\u0627\u0645\u062a \u0686\u0634\u0645\u060c \u067e\u0648\u0633\u062a \u0648 \u06af\u0648\u0627\u0631\u0634<\/strong><\/em> \u0645\u0641\u06cc\u062f \u0627\u0633\u062a.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%AE%D8%B1%D9%85%D8%A7\"><\/span>\u062e\u0631\u0645\u0627<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u062e\u0631\u0645\u0627 <em><strong>\u0633\u0631\u0634\u0627\u0631 \u0627\u0632 \u0641\u06cc\u0628\u0631\u060c \u067e\u062a\u0627\u0633\u06cc\u0645\u060c \u0645\u0646\u06cc\u0632\u06cc\u0645\u060c \u0622\u0647\u0646 \u0648 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12<\/strong><\/em> \u0627\u0633\u062a. \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u0627\u06cc\u0646 \u0645\u06cc\u0648\u0647\u200c\u06cc \u0627\u0646\u0631\u0698\u06cc\u200c\u0632\u0627 \u062f\u0631 \u063a\u0630\u0627\u0647\u0627\u06cc \u0645\u062e\u062a\u0644\u0641 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%DA%A9%D8%B4%D9%85%D8%B4\"><\/span>\u06a9\u0634\u0645\u0634<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u06a9\u0634\u0645\u0634\u200c \u0633\u0631\u0634\u0627\u0631 \u0627\u0632 <em><strong>\u0622\u0646\u062a\u06cc\u200c\u0627\u06a9\u0633\u06cc\u062f\u0627\u0646<\/strong><\/em> \u0627\u0633\u062a. \u0627\u06cc\u0646 \u0645\u06cc\u0627\u0646\u200c\u0648\u0639\u062f\u0647\u200c\u06cc \u0634\u06cc\u0631\u06cc\u0646 \u0627\u0646\u0631\u0698\u06cc\u200c\u0632\u0627\u0633\u062a \u0648 \u0641\u06cc\u0628\u0631 \u0628\u0627\u0644\u0627\u06cc\u06cc \u062f\u0627\u0631\u062f. \u0627\u06cc\u0646 \u0645\u06cc\u0648\u0647 \u062e\u0634\u06a9\u0628\u0627\u0631 \u062d\u0627\u0648\u06cc \u0645\u0648\u0627\u062f \u0645\u0639\u062f\u0646\u06cc \u0645\u062b\u0644 <em><strong>\u0622\u0647\u0646\u060c \u067e\u062a\u0627\u0633\u06cc\u0645\u060c \u0645\u0646\u06cc\u0632\u06cc\u0645 \u0648 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12<\/strong><\/em> \u0627\u0633\u062a \u06a9\u0647 \u0628\u0631\u0627\u06cc <em><strong>\u0633\u0644\u0627\u0645\u062a \u062e\u0648\u0646 \u0648 \u0642\u0644\u0628<\/strong><\/em> \u0636\u0631\u0648\u0631\u06cc\u200c \u0627\u0633\u062a. \u0627\u06cc\u0646 \u0645\u06cc\u0648\u0647 \u062e\u0634\u06a9 \u0631\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062f\u0631 \u067e\u062e\u062a\u200c\u0648\u067e\u0632\u060c \u0645\u062e\u0644\u0648\u0637\u200c \u0622\u062c\u06cc\u0644 \u06cc\u0627 \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u062a\u0632\u06cc\u06cc\u0646 \u0631\u0648\u06cc \u063a\u0644\u0627\u062a \u0635\u0628\u062d\u0627\u0646\u0647 \u0648 \u0645\u0627\u0633\u062a \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-10053\" src=\"https:\/\/ajilchinuts.com\/blog\/wp-content\/uploads\/2025\/12\/nuts-containing-vitamin-b12-4.jpg\" alt=\"\u062e\u0634\u06a9\u0628\u0627\u0631 \u062f\u0627\u0631\u0627\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u062812\" width=\"600\" height=\"500\" srcset=\"https:\/\/ajilchinuts.com\/blog\/wp-content\/uploads\/2025\/12\/nuts-containing-vitamin-b12-4.jpg 600w, https:\/\/ajilchinuts.com\/blog\/wp-content\/uploads\/2025\/12\/nuts-containing-vitamin-b12-4-300x250.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D9%85%D8%B9%D8%B1%D9%81%DB%8C_%D9%88%DB%8C%D8%AA%D8%A7%D9%85%DB%8C%D9%86_B12_%D9%88_%D8%AF%D9%84%DB%8C%D9%84_%D8%A7%D9%87%D9%85%DB%8C%D8%AA_%D8%A2%D9%86\"><\/span>\u0645\u0639\u0631\u0641\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12 \u0648 \u062f\u0644\u06cc\u0644 \u0627\u0647\u0645\u06cc\u062a \u0622\u0646<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u0627\u0632 \u062f\u0644\u0627\u06cc\u0644 \u0627\u0647\u0645\u06cc\u062a \u0645\u0635\u0631\u0641 <em><strong>\u0622\u062c\u06cc\u0644 \u0647\u0627\u06cc \u062d\u0627\u0648\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12<\/strong><\/em> \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12 \u06cc\u0627 \u06a9\u0648\u0628\u0627\u0644\u0627\u0645\u06cc\u0646 \u06cc\u06a9\u06cc \u0627\u0632 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646\u200c\u0647\u0627\u06cc \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0628\u062f\u0646 \u0627\u0633\u062a \u0648 \u0628\u0631\u0627\u06cc <strong><em>\u0633\u0644\u0627\u0645\u062a \u0627\u0639\u0635\u0627\u0628\u060c \u062e\u0648\u0646\u060c \u0645\u063a\u0632 \u0648 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645<\/em><\/strong> \u0646\u0642\u0634 \u0645\u0647\u0645\u06cc \u0627\u06cc\u0641\u0627 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u06cc\u0646 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u062f\u0631 <em><strong>\u062a\u0648\u0644\u06cc\u062f \u06af\u0644\u0628\u0648\u0644\u200c\u0647\u0627\u06cc \u0642\u0631\u0645\u0632<\/strong><\/em> \u0646\u0642\u0634 \u062f\u0627\u0631\u062f \u0648 \u0627\u0632 \u06a9\u0645\u200c\u062e\u0648\u0646\u06cc \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12 \u0628\u0627 \u062a\u0648\u0644\u06cc\u062f <em><strong>\u0633\u0631\u0648\u062a\u0648\u0646\u06cc\u0646 \u0648 \u062f\u0648\u067e\u0627\u0645\u06cc\u0646<\/strong> <\/em>\u062f\u0631 <em><strong>\u062a\u0646\u0638\u06cc\u0645 \u062e\u0644\u0642 \u0648 \u062e\u0648<\/strong> <\/em>\u0628\u0633\u06cc\u0627\u0631 \u0645\u0624\u062b\u0631 \u0627\u0633\u062a.\u06a9\u0645\u0628\u0648\u062f \u0622\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0645\u0646\u062c\u0631 \u0628\u0647 \u0645\u0634\u06a9\u0644\u0627\u062a\u06cc \u0645\u062b\u0644 <strong><em>\u06a9\u0645\u200c\u062e\u0648\u0646\u06cc \u0648 \u0622\u0633\u06cc\u0628 \u0633\u06cc\u0633\u062a\u0645 \u0627\u06cc\u0645\u0646\u06cc \u0648\u0636\u0639\u0641 \u0627\u0639\u0635\u0627\u0628<\/em><\/strong> \u0634\u0648\u062f.<\/p>\n<h3>1. \u0639\u0645\u0644\u06a9\u0631\u062f \u0628\u0647\u062a\u0631 \u0627\u0639\u0635\u0627\u0628<\/h3>\n<p>\u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12 \u062f\u0631 <em><strong>\u0633\u0646\u062a\u0632 \u0645\u06cc\u0644\u06cc\u0646<\/strong><\/em> (\u0645\u06cc\u0644\u06cc\u0646 \u067e\u0648\u0634\u0634\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0627\u0632 \u0641\u06cc\u0628\u0631\u0647\u0627\u06cc \u0639\u0635\u0628\u06cc \u0645\u062d\u0627\u0641\u0638\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f) \u0646\u0642\u0634 \u062f\u0627\u0631\u062f \u0648 \u0645\u0648\u062c\u0628 <em><strong>\u0627\u0646\u062a\u0642\u0627\u0644 \u0633\u0631\u06cc\u0639 \u0648 \u062f\u0642\u06cc\u0642 \u067e\u06cc\u0627\u0645\u200c\u0647\u0627\u06cc \u0639\u0635\u0628\u06cc<\/strong><\/em> \u0645\u06cc\u200c\u0634\u0648\u062f. \u06a9\u0645\u0628\u0648\u062f \u0627\u06cc\u0646 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0628\u0627\u0639\u062b <em><strong>\u0628\u06cc\u200c\u062d\u0633\u06cc\u060c \u06af\u0632\u06af\u0632 \u0648 \u0622\u0633\u06cc\u0628 \u0639\u0635\u0628\u06cc<\/strong><\/em> \u0634\u0648\u062f.<\/p>\n<h3>2. \u0633\u0644\u0648\u0644\u200c\u0647\u0627\u06cc \u062e\u0648\u0646\u06cc \u0633\u0627\u0644\u0645<\/h3>\n<p>\u0627\u06cc\u0646 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u0647 <em><strong>\u062a\u0648\u0644\u06cc\u062f \u06af\u0644\u0628\u0648\u0644\u200c\u0647\u0627\u06cc \u0642\u0631\u0645\u0632 \u062f\u0631 \u0645\u063a\u0632 \u0627\u0633\u062a\u062e\u0648\u0627\u0646<\/strong><\/em> \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u06a9\u0645\u0628\u0648\u062f B12 \u0628\u0627\u0639\u062b <em><strong>\u06a9\u0645\u200c\u062e\u0648\u0646\u06cc \u0645\u06af\u0627\u0644\u0648\u0628\u0644\u0627\u0633\u062a\u06cc\u06a9<\/strong><\/em> \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0645\u0646\u062c\u0631 \u0628\u0647 <em><strong>\u0636\u0639\u0641 \u0648 \u062e\u0633\u062a\u06af\u06cc \u0628\u062f\u0646<\/strong><\/em> \u0645\u06cc\u200c\u06af\u0631\u062f\u062f.<\/p>\n<h3>3. \u062a\u0642\u0648\u06cc\u062a \u0633\u0644\u0627\u0645\u062a \u0645\u063a\u0632<\/h3>\n<p>\u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12 \u062f\u0631 \u0627\u0646\u062a\u0642\u0627\u0644 <em><strong>\u067e\u06cc\u0627\u0645\u200c\u0647\u0627\u06cc \u0639\u0635\u0628\u06cc \u0648 \u0645\u062d\u0627\u0641\u0638\u062a \u0627\u0632 \u0633\u0644\u0648\u0644\u200c\u0647\u0627\u06cc \u0645\u063a\u0632\u06cc<\/strong><\/em> \u0646\u0642\u0634 \u0645\u0647\u0645\u06cc \u0627\u06cc\u0641\u0627 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u06a9\u0645\u0628\u0648\u062f \u0627\u06cc\u0646 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u062d\u06cc\u0627\u062a\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0645\u0646\u062c\u0631 \u0628\u0647 <strong><em>\u06a9\u0627\u0647\u0634 \u062d\u0627\u0641\u0638\u0647\u060c \u0645\u0634\u06a9\u0644\u0627\u062a \u062a\u0645\u0631\u06a9\u0632 \u0648 \u0622\u0644\u0632\u0627\u06cc\u0645\u0631<\/em><\/strong> \u0634\u0648\u062f.<\/p>\n<h3>4. \u0628\u0647\u0628\u0648\u062f \u062e\u0644\u0642\u200c\u0648\u062e\u0648<\/h3>\n<p>\u0627\u06cc\u0646 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u0627 <em><strong>\u062a\u0648\u0644\u06cc\u062f \u0633\u0631\u0648\u062a\u0648\u0646\u06cc\u0646 \u0648 \u062f\u0648\u067e\u0627\u0645\u06cc\u0646<\/strong><\/em> \u0646\u0642\u0634 \u062d\u06cc\u0627\u062a\u06cc \u062f\u0631 <em><strong>\u062a\u0646\u0638\u06cc\u0645 \u062e\u0644\u0642\u200c\u0648\u062e\u0648\u06cc \u0627\u0646\u0633\u0627\u0646<\/strong><\/em> \u0627\u06cc\u0641\u0627 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0645\u0635\u0631\u0641 \u0645\u0646\u0627\u0633\u0628 \u0622\u0646 \u0628\u0647 <em><strong>\u0628\u0647\u0628\u0648\u062f \u0633\u0644\u0627\u0645\u062a \u0631\u0648\u062d\u06cc \u0648 \u0631\u0648\u0627\u0646\u06cc<\/strong><\/em> \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0645\u0639\u0645\u0648\u0644\u0627 \u06a9\u0633\u0627\u0646\u06cc \u06a9\u0647 \u062f\u0686\u0627\u0631 \u06a9\u0645\u0628\u0648\u062f \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12 \u0647\u0633\u062a\u0646\u062f \u0628\u06cc\u0634 \u0627\u0632 \u0628\u0642\u06cc\u0647 \u0628\u0647 \u0627\u0641\u0633\u0631\u062f\u06af\u06cc \u0648 \u0627\u0636\u0637\u0631\u0627\u0628 \u0645\u0628\u062a\u0644\u0627 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f.<\/p>\n<h3>5. \u062a\u0642\u0648\u06cc\u062a \u0633\u0644\u0627\u0645\u062a \u0642\u0644\u0628<\/h3>\n<p>\u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12 <strong><em>\u0633\u0637\u062d \u0647\u0645\u0648\u0633\u06cc\u0633\u062a\u0626\u06cc\u0646 \u0631\u0627 \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f<\/em><\/strong> \u0648 \u0628\u0627 \u0627\u06cc\u0646 \u06a9\u0627\u0631 \u0627\u0632 \u0642\u0644\u0628 \u0648 \u0639\u0631\u0648\u0642 \u0645\u062d\u0627\u0641\u0638\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-10054\" src=\"https:\/\/ajilchinuts.com\/blog\/wp-content\/uploads\/2025\/12\/nuts-containing-vitamin-b12-5.jpg\" alt=\"\u0645\u0639\u0631\u0641\u06cc \u0648 \u0630\u0644\u0627\u06cc\u0644 \u0627\u0647\u0645\u06cc\u062a \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12 \" width=\"600\" height=\"500\" srcset=\"https:\/\/ajilchinuts.com\/blog\/wp-content\/uploads\/2025\/12\/nuts-containing-vitamin-b12-5.jpg 600w, https:\/\/ajilchinuts.com\/blog\/wp-content\/uploads\/2025\/12\/nuts-containing-vitamin-b12-5-300x250.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<h3>6. \u0627\u0641\u0632\u0627\u06cc\u0634 \u0633\u0637\u062d \u0627\u0646\u0631\u0698\u06cc<\/h3>\n<p>\u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628 12 \u063a\u0630\u0627 \u0631\u0627 \u0628\u0647 \u0627\u0646\u0631\u0698\u06cc \u062a\u0628\u062f\u06cc\u0644 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u06a9\u0645\u0628\u0648\u062f \u0627\u06cc\u0646 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0645\u0646\u062c\u0631 \u0628\u0647 <em><strong>\u062e\u0633\u062a\u06af\u06cc \u0648 \u0636\u0639\u0641 \u0639\u0645\u0648\u0645\u06cc \u0628\u062f\u0646<\/strong><\/em> \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n<h3>7. \u062a\u0642\u0648\u06cc\u062a \u0633\u06cc\u0633\u062a\u0645 \u0627\u06cc\u0645\u0646\u06cc<\/h3>\n<p>\u0627\u06cc\u0646 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u062f\u0631 <em><strong>\u062a\u0648\u0644\u06cc\u062f DNA \u0648 \u06af\u0644\u0628\u0648\u0644\u200c \u0633\u0641\u06cc\u062f<\/strong><\/em> \u0646\u0642\u0634 \u062d\u06cc\u0627\u062a\u06cc \u062f\u0627\u0631\u062f \u0648 \u0628\u0647 <em><strong>\u0628\u0647\u0628\u0648\u062f \u0639\u0645\u0644\u06a9\u0631\u062f \u0633\u06cc\u0633\u062a\u0645 \u0627\u06cc\u0645\u0646\u06cc<\/strong><\/em> \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u06a9\u0645\u0628\u0648\u062f \u0622\u0646 \u0628\u0627\u0639\u062b <em><strong>\u0622\u0633\u06cc\u0628\u200c\u067e\u0630\u06cc\u0631\u06cc \u0628\u062f\u0646 \u062f\u0631 \u0628\u0631\u0627\u0628\u0631 \u0648\u06cc\u0631\u0648\u0633 \u0648 \u0639\u0641\u0648\u0646\u062a\u200c<\/strong><\/em> \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n<h3>8. \u0633\u0644\u0627\u0645\u062a \u067e\u0648\u0633\u062a\u060c \u0645\u0648 \u0648 \u0646\u0627\u062e\u0646<\/h3>\n<p>\u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628 12 \u062c\u0631\u06cc\u0627\u0646 \u0627\u06a9\u0633\u06cc\u0698\u0646 \u0631\u0627 \u062f\u0631 \u0628\u062f\u0646 \u0628\u0647\u0628\u0648\u062f \u0645\u06cc\u200c\u0628\u062e\u0634\u062f \u0648 \u0628\u0647 <em><strong>\u062a\u0648\u0644\u06cc\u062f \u06a9\u0644\u0627\u0698\u0646<\/strong><\/em> \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0645\u0635\u0631\u0641 \u06a9\u0627\u0641\u06cc \u0627\u06cc\u0646 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 <em><strong>\u0633\u0644\u0627\u0645\u062a \u067e\u0648\u0633\u062a<\/strong><\/em> \u0631\u0627 \u062a\u0636\u0645\u06cc\u0646 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0645\u0648\u062c\u0628 <em><strong>\u0631\u0634\u062f \u0645\u0648 \u0648 \u0627\u0633\u062a\u062d\u06a9\u0627\u0645 \u0646\u0627\u062e\u0646\u200c<\/strong><\/em> \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n<h3>9. \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0627\u0632 \u06a9\u0645\u200c\u062e\u0648\u0646\u06cc<\/h3>\n<p>\u06a9\u0645\u0628\u0648\u062f \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12 \u0645\u0648\u062c\u0628 <em><strong>\u06a9\u0645\u200c\u062e\u0648\u0646\u06cc<\/strong><\/em> \u0645\u06cc\u200c\u0634\u0648\u062f. \u0628\u0627 \u0645\u0635\u0631\u0641 \u06a9\u0627\u0641\u06cc \u0648 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647\u200c\u200e\u06cc \u0627\u06cc\u0646 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0627\u0632 <em><strong>\u06a9\u0645\u200c\u062e\u0648\u0646\u06cc\u060c \u0636\u0639\u0641 \u0648 \u0631\u0646\u06af\u200c\u067e\u0631\u06cc\u062f\u06af\u06cc<\/strong><\/em> \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u06a9\u0646\u06cc\u062f.<\/p>\n<h3>10. \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0633\u0644\u0648\u0644\u06cc<\/h3>\n<p>\u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12 \u0628\u0647 <em><strong>\u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0627\u0633\u06cc\u062f\u0647\u0627\u06cc \u0686\u0631\u0628 \u0648 \u0622\u0645\u06cc\u0646\u0648\u0627\u0633\u06cc\u062f\u0647\u0627<\/strong><\/em> \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0628\u0627\u0639\u062b <em><strong>\u062a\u0642\u0648\u06cc\u062a \u0639\u0645\u0644\u06a9\u0631\u062f \u0633\u0644\u0648\u0644\u06cc<\/strong><\/em> \u0645\u06cc\u200c\u0634\u0648\u062f. \u0648\u062c\u0648\u062f \u0627\u06cc\u0646 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u062f\u0631 <em><strong>\u0628\u0627\u0632\u0633\u0627\u0632\u06cc \u0633\u0644\u0648\u0644\u200c\u0647\u0627<\/strong><\/em> \u062d\u06cc\u0627\u062a\u06cc \u0627\u0633\u062a.<\/p>\n<h3>11. \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0646\u0642\u0635\u200c\u0647\u0627\u06cc \u0645\u0627\u062f\u0631\u0632\u0627\u062f\u06cc<\/h3>\n<p>B12 \u0646\u0642\u0634 \u062d\u06cc\u0627\u062a\u06cc \u062f\u0631 <em><strong>\u0631\u0634\u062f \u062c\u0646\u06cc\u0646 \u0648 \u062a\u06a9\u0627\u0645\u0644 \u0633\u06cc\u0633\u062a\u0645 \u0639\u0635\u0628\u06cc \u062c\u0646\u06cc\u0646<\/strong><\/em> \u062f\u0627\u0631\u062f. \u06a9\u0645\u0628\u0648\u062f \u0627\u06cc\u0646 \u0631\u06cc\u0632\u0645\u063a\u0630\u06cc \u062d\u06cc\u0627\u062a\u06cc \u062f\u0631 \u062f\u0648\u0631\u0627\u0646 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0628\u0627\u0639\u062b <em><strong>\u0627\u0641\u0632\u0627\u06cc\u0634 \u062e\u0637\u0631 \u0646\u0642\u0635\u200c\u0647\u0627\u06cc \u0645\u0627\u062f\u0631\u0632\u0627\u062f\u06cc \u0648 \u0645\u0634\u06a9\u0644\u0627\u062a \u0631\u0634\u062f<\/strong><\/em> \u0634\u0648\u062f.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-10055\" src=\"https:\/\/ajilchinuts.com\/blog\/wp-content\/uploads\/2025\/12\/nuts-containing-vitamin-b12-6.jpg\" alt=\" \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12 \u0648 \u0633\u0644\u0627\u0645\u062a \u062c\u0646\u06cc\u0646\" width=\"600\" height=\"500\" srcset=\"https:\/\/ajilchinuts.com\/blog\/wp-content\/uploads\/2025\/12\/nuts-containing-vitamin-b12-6.jpg 600w, https:\/\/ajilchinuts.com\/blog\/wp-content\/uploads\/2025\/12\/nuts-containing-vitamin-b12-6-300x250.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D8%B1%D8%A7%D9%87%E2%80%8C%D9%87%D8%A7%DB%8C_%D8%A7%D9%81%D8%B2%D8%A7%DB%8C%D8%B4_%D8%AC%D8%B0%D8%A8_%D9%88%DB%8C%D8%AA%D8%A7%D9%85%DB%8C%D9%86_b12\"><\/span>\u0631\u0627\u0647\u200c\u0647\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u062c\u0630\u0628 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 b12<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u0628\u0647 \u0637\u0648\u0631 \u0637\u0628\u06cc\u0639\u06cc \u0645\u0646\u0628\u0639 \u0627\u0635\u0644\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12\u060c <strong><em>\u06af\u0648\u0634\u062a\u060c \u0645\u0627\u0647\u06cc\u060c \u062a\u062e\u0645\u200c\u0645\u0631\u063a \u0648 \u0644\u0628\u0646\u06cc\u0627\u062a<\/em><\/strong> \u0627\u0633\u062a.\u00a0\u06af\u06cc\u0627\u0647\u062e\u0648\u0627\u0631\u0627\u0646 \u0648 \u0648\u06af\u0627\u0646\u200c\u0647\u0627 \u0628\u0627\u06cc\u062f \u0627\u0632 \u063a\u0630\u0627\u0647\u0627\u06cc\u06cc \u06a9\u0647 \u0628\u0627 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628 12 \u063a\u0646\u06cc \u0634\u062f\u0647 \u0627\u0633\u062a \u0645\u0627\u0646\u0646\u062f <strong><em>\u0634\u06cc\u0631 \u0633\u0648\u06cc\u0627\u060c \u063a\u0644\u0627\u062a \u0635\u0628\u062d\u0627\u0646\u0647 \u06cc\u0627 \u0645\u062e\u0645\u0631 \u062a\u063a\u0630\u06cc\u0647\u200c\u0627\u06cc<\/em><\/strong> \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u0646\u062f. \u0645\u0635\u0631\u0641 <em><strong>\u0622\u062c\u06cc\u0644 \u0647\u0627\u06cc \u062d\u0627\u0648\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 b12<\/strong><\/em> \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f <em><strong>\u062c\u0630\u0628 \u063a\u0630\u0627<\/strong><\/em> \u0631\u0627 \u0628\u0647\u0628\u0648\u062f \u062f\u0647\u0646\u062f (\u0628\u0647\u200c\u0648\u06cc\u0698\u0647 \u062f\u0631 \u0627\u0641\u0631\u0627\u062f \u0628\u0627 \u0645\u0634\u06a9\u0644\u0627\u062a \u06af\u0648\u0627\u0631\u0634\u06cc \u06cc\u0627 \u06af\u06cc\u0627\u0647\u062e\u0648\u0627\u0631\u0627\u0646). \u06a9\u0633\u0627\u0646\u06cc \u06a9\u0647 \u062c\u0630\u0628 \u062e\u0648\u0631\u0627\u06a9\u06cc \u0636\u0639\u06cc\u0641\u06cc \u062f\u0627\u0631\u0646\u062f \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0627\u0632 \u0645\u06a9\u0645\u0644\u200c\u0647\u0627\u06cc B12 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u0646\u062f \u06cc\u0627 \u0627\u06cc\u0646 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0631\u0627 \u062a\u0632\u0631\u06cc\u0642 \u06a9\u0646\u0646\u062f.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D8%A2%DB%8C%D8%A7_%D8%A2%D8%AC%DB%8C%D9%84_%D9%87%D8%A7%DB%8C_%D8%AD%D8%A7%D9%88%DB%8C_%D9%88%DB%8C%D8%AA%D8%A7%D9%85%DB%8C%D9%86_b12_%D9%85%DB%8C%E2%80%8C%D8%AA%D9%88%D8%A7%D9%86%D9%86%D8%AF_%D9%86%DB%8C%D8%A7%D8%B2_%D8%B1%D9%88%D8%B2%D8%A7%D9%86%D9%87_%D8%A8%D8%AF%D9%86_%D8%A8%D9%87_%D8%A7%DB%8C%D9%86_%D9%88%DB%8C%D8%AA%D8%A7%D9%85%DB%8C%D9%86_%D8%B1%D8%A7_%D8%AA%D8%A7%D9%85%DB%8C%D9%86_%DA%A9%D9%86%D8%AF%D8%9F\"><\/span>\u0622\u06cc\u0627 \u0622\u062c\u06cc\u0644 \u0647\u0627\u06cc \u062d\u0627\u0648\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 b12 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0646\u06cc\u0627\u0632 \u0631\u0648\u0632\u0627\u0646\u0647 \u0628\u062f\u0646 \u0628\u0647 \u0627\u06cc\u0646 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0631\u0627 \u062a\u0627\u0645\u06cc\u0646 \u06a9\u0646\u062f\u061f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u0628\u0631\u0627\u06cc <em><strong>\u062a\u0623\u0645\u06cc\u0646 \u0646\u06cc\u0627\u0632 \u0631\u0648\u0632\u0627\u0646\u0647\u200c\u06cc \u0628\u062f\u0646 \u0628\u0647 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628 12<\/strong><\/em> (\u062d\u062f\u0648\u062f \u06f2.\u06f4 \u0645\u06cc\u06a9\u0631\u0648\u06af\u0631\u0645 \u062f\u0631 \u0628\u0632\u0631\u06af\u0633\u0627\u0644\u0627\u0646) \u0628\u0627\u06cc\u062f \u0627\u0632 <em><strong>\u0645\u0646\u0627\u0628\u0639 \u062d\u06cc\u0648\u0627\u0646\u06cc<\/strong><\/em> \u06cc\u0627 \u063a\u0630\u0627\u0647\u0627\u06cc \u063a\u0646\u06cc\u200c \u0628\u0627 \u0627\u06cc\u0646 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0631\u062f. \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u0628\u0627 \u0648\u062c\u0648\u062f\u06cc \u06a9\u0647 \u0622\u062c\u06cc\u0644\u200c \u0633\u0631\u0634\u0627\u0631 \u0627\u0632 \u0645\u0648\u0627\u062f \u0645\u063a\u0630\u06cc \u0645\u0627\u0646\u0646\u062f \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u060c \u0641\u06cc\u0628\u0631\u060c \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 E\u060c \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12 \u0648 \u0686\u0631\u0628\u06cc\u200c\u0647\u0627\u06cc \u0633\u0627\u0644\u0645 \u0647\u0633\u062a\u0646\u062f\u060c <em><strong>\u0642\u0627\u062f\u0631 \u0646\u06cc\u0633\u062a\u0646\u062f \u0646\u06cc\u0627\u0632 \u0631\u0648\u0632\u0627\u0646\u0647\u200c\u06cc \u0628\u062f\u0646 \u0627\u0646\u0633\u0627\u0646 \u0631\u0627 \u0628\u0631\u0637\u0631\u0641 \u06a9\u0646\u0646\u062f<\/strong><\/em>. \u06af\u06cc\u0627\u0647\u062e\u0648\u0627\u0631\u0627\u0646 \u0648 \u0627\u0641\u0631\u0627\u062f \u0648\u06af\u0627\u0646 \u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u0627\u0632 \u0645\u06a9\u0645\u0644\u200c\u0647\u0627 \u06cc\u0627 \u0645\u062d\u0635\u0648\u0644\u0627\u062a \u063a\u0646\u06cc \u0634\u062f\u0647 \u0628\u0627 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628 12 (\u0645\u0627\u0646\u0646\u062f \u0634\u06cc\u0631 \u0633\u0648\u06cc\u0627 \u06cc\u0627 \u063a\u0644\u0627\u062a \u0635\u0628\u062d\u0627\u0646\u0647) \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u0646\u062f.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D8%B3%D9%88%D8%A7%D9%84%D8%A7%D8%AA_%D9%85%D8%AA%D8%AF%D8%A7%D9%88%D9%84_%D8%AF%D8%B1_%D8%AE%D8%B5%D9%88%D8%B5_%D8%A2%D8%AC%DB%8C%D9%84_%D9%87%D8%A7%DB%8C_%D8%AD%D8%A7%D9%88%DB%8C_%D9%88%DB%8C%D8%AA%D8%A7%D9%85%DB%8C%D9%86_B12\"><\/span>\u0633\u0648\u0627\u0644\u0627\u062a \u0645\u062a\u062f\u0627\u0648\u0644 \u062f\u0631 \u062e\u0635\u0648\u0635 \u0622\u062c\u06cc\u0644 \u0647\u0627\u06cc \u062d\u0627\u0648\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u062f\u0631 \u0627\u06cc\u0646 \u0642\u0633\u0645\u062a \u0628\u0647 \u062a\u0639\u062f\u0627\u062f\u06cc \u0627\u0632 \u0633\u0648\u0627\u0644\u0627\u062a \u0634\u0645\u0627 \u062f\u0631 \u0632\u0645\u06cc\u0646\u0647\u200c\u06cc <strong><em>\u0622\u062c\u06cc\u0644 \u0647\u0627\u06cc \u062d\u0627\u0648\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 b12<\/em><\/strong> \u067e\u0627\u0633\u062e \u0645\u06cc\u200c\u062f\u0647\u06cc\u0645:<\/p>\n<h3>\u0622\u06cc\u0627 \u0645\u0635\u0631\u0641 \u0622\u062c\u06cc\u0644 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 b12 \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0628\u062f\u0646 \u0631\u0627 \u062a\u0627\u0645\u06cc\u0646 \u06a9\u0646\u062f\u061f<\/h3>\n<p>\u0645\u063a\u0632\u0647\u0627\u06cc\u06cc \u0645\u062b\u0644 \u0628\u0627\u062f\u0627\u0645\u060c \u06af\u0631\u062f\u0648\u060c \u067e\u0633\u062a\u0647\u060c \u0641\u0646\u062f\u0642\u060c \u0628\u0627\u062f\u0627\u0645 \u0647\u0646\u062f\u06cc\u060c \u0628\u0627\u062f\u0627\u0645 \u0632\u0645\u06cc\u0646\u06cc \u0648 \u062a\u062e\u0645\u0647\u200c \u062d\u0627\u0648\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12 \u0627\u0646\u062f\u06a9\u06cc \u0647\u0633\u062a\u0646\u062f. \u0627\u0645\u0627 <em><strong>\u0645\u0635\u0631\u0641 \u0627\u06cc\u0646 \u0645\u063a\u0632\u0647\u0627 \u0628\u0647 \u062a\u0646\u0647\u0627\u06cc\u06cc \u0645\u0646\u0628\u0639 \u0645\u0646\u0627\u0633\u0628\u06cc \u0628\u0631\u0627\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628 12 \u0646\u06cc\u0633\u062a<\/strong><\/em>. \u0628\u0631\u0627\u06cc \u062a\u0627\u0645\u06cc\u0646 B12 \u0627\u0632 \u06af\u0648\u0634\u062a \u0642\u0631\u0645\u0632\u060c \u0645\u0631\u063a\u060c \u0645\u0627\u0647\u06cc\u060c \u062a\u062e\u0645\u200c\u0645\u0631\u063a \u0648 \u0644\u0628\u0646\u06cc\u0627\u062a \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f.<\/p>\n<h3>\u06a9\u062f\u0627\u0645 \u0622\u062c\u06cc\u0644\u200c\u0647\u0627 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628 12 \u062f\u0627\u0631\u0646\u062f\u061f<\/h3>\n<p><em><strong>\u0622\u062c\u06cc\u0644 \u0647\u0627\u06cc \u062d\u0627\u0648\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 b12<\/strong><\/em> \u0639\u0628\u0627\u0631\u062a\u0646\u062f \u0627\u0632: <strong><em>\u0628\u0627\u062f\u0627\u0645 \u062f\u0631\u062e\u062a\u06cc\u060c \u06af\u0631\u062f\u0648\u060c \u067e\u0633\u062a\u0647\u060c \u0641\u0646\u062f\u0642\u060c \u0628\u0627\u062f\u0627\u0645 \u0647\u0646\u062f\u06cc\u060c \u0628\u0627\u062f\u0627\u0645 \u0632\u0645\u06cc\u0646\u06cc \u0648 \u062a\u062e\u0645\u0647 \u06a9\u062f\u0648<\/em><\/strong>.<\/p>\n<h3>\u0645\u0648\u0627\u062f \u063a\u0630\u0627\u06cc\u06cc \u062d\u0627\u0648\u06cc \u0628 12 \u06a9\u062f\u0627\u0645\u0646\u062f\u061f<\/h3>\n<p><em><strong>\u06af\u0648\u0634\u062a \u0642\u0631\u0645\u0632\u060c \u0645\u0631\u063a\u060c \u0645\u0627\u0647\u06cc\u060c \u062a\u062e\u0645\u200c\u0645\u0631\u063a \u0648 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src=\"https:\/\/ajilchinuts.com\/blog\/wp-content\/uploads\/2025\/12\/nuts-containing-vitamin-b12-7.jpg\" alt=\"\u0622\u062c\u06cc\u0644 \u0647\u0627\u06cc \u062f\u0627\u0631\u0646\u062f\u0647 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12 \" width=\"600\" height=\"500\" srcset=\"https:\/\/ajilchinuts.com\/blog\/wp-content\/uploads\/2025\/12\/nuts-containing-vitamin-b12-7.jpg 600w, https:\/\/ajilchinuts.com\/blog\/wp-content\/uploads\/2025\/12\/nuts-containing-vitamin-b12-7-300x250.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<h3>\u0645\u0635\u0631\u0641 \u0622\u062c\u06cc\u0644 \u0647\u0627\u06cc \u062d\u0627\u0648\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12 \u0686\u0647 \u0641\u0648\u0627\u06cc\u062f\u06cc \u0628\u0631\u0627\u06cc \u0628\u062f\u0646 \u062f\u0627\u0631\u062f\u061f<\/h3>\n<p>\u0645\u0635\u0631\u0641 \u0622\u062c\u06cc\u0644\u200c \u0641\u0648\u0627\u06cc\u062f \u0632\u06cc\u0627\u062f\u06cc \u0628\u0631\u0627\u06cc \u0628\u062f\u0646 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id=\"%D8%A8%D8%B1%D8%A7%DB%8C_%D8%AA%D8%A3%D9%85%DB%8C%D9%86_%D9%88%DB%8C%D8%AA%D8%A7%D9%85%DB%8C%D9%86_B12_%D8%AF%D8%B1_%D8%B1%D9%88%D8%B2_%DA%86%D9%82%D8%AF%D8%B1_%D8%A2%D8%AC%DB%8C%D9%84_%D9%85%D8%B5%D8%B1%D9%81_%DA%A9%D9%86%DB%8C%D9%85%D8%9F\"><\/span>\u0628\u0631\u0627\u06cc \u062a\u0623\u0645\u06cc\u0646 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12 \u062f\u0631 \u0631\u0648\u0632 \u0686\u0642\u062f\u0631 \u0622\u062c\u06cc\u0644 \u0645\u0635\u0631\u0641 \u06a9\u0646\u06cc\u0645\u061f<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0645\u0635\u0631\u0641 \u0622\u062c\u06cc\u0644 <em><strong>\u0646\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u062a\u0646\u0647\u0627\u06cc\u06cc \u0646\u06cc\u0627\u0632 \u0631\u0648\u0632\u0627\u0646\u0647\u200c\u06cc \u0628\u062f\u0646 \u0628\u0647 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12 (\u062d\u062f\u0648\u062f \u06f2.\u06f4 \u0645\u06cc\u06a9\u0631\u0648\u06af\u0631\u0645 \u0628\u0631\u0627\u06cc 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\u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u0628\u0647 \u0628\u06cc\u0645\u0627\u0631\u06cc\u200c\u0647\u0627\u06cc \u06af\u0648\u0627\u0631\u0634\u06cc (\u0645\u0627\u0646\u0646\u062f \u06a9\u0631\u0648\u0646 \u06cc\u0627 \u0633\u0644\u06cc\u0627\u06a9) \u0645\u0628\u062a\u0644\u0627 \u0647\u0633\u062a\u0646\u062f\u060c \u0628\u06cc\u0634\u062a\u0631 \u0628\u0627 \u06a9\u0645\u0628\u0648\u062f B12 \u0645\u0648\u0627\u062c\u0647 \u0647\u0633\u062a\u0646\u062f.<\/p>\n<h3>\u0639\u0644\u0627\u0626\u0645 \u06a9\u0645\u0628\u0648\u062f \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12 \u0686\u06cc\u0633\u062a\u061f<\/h3>\n<p>\u0639\u0644\u0627\u0626\u0645 \u0634\u0627\u06cc\u0639 \u06a9\u0645\u0628\u0648\u062f B12 \u0634\u0627\u0645\u0644 <em><strong>\u062e\u0633\u062a\u06af\u06cc\u060c \u0636\u0639\u0641\u060c \u06a9\u0645\u200c\u062e\u0648\u0646\u06cc\u060c \u0628\u06cc\u200c\u062d\u0633\u06cc \u06cc\u0627 \u06af\u0632\u06af\u0632 \u062f\u0631 \u062f\u0633\u062a \u0648 \u067e\u0627\u060c \u0645\u0634\u06a9\u0644\u0627\u062a \u062d\u0627\u0641\u0638\u0647 \u0648 \u062a\u0645\u0631\u06a9\u0632\u060c \u0627\u0641\u0633\u0631\u062f\u06af\u06cc \u0648 \u0631\u0646\u06af\u200c\u067e\u0631\u06cc\u062f\u06af\u06cc<\/strong><\/em> \u0627\u0633\u062a.<\/p>\n<h3>\u06a9\u0645\u0628\u0648\u062f \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 b12 \u0628\u0627\u0639\u062b \u0686\u0647 \u0628\u06cc\u0645\u0627\u0631\u06cc \u0645\u06cc\u200c \u0634\u0648\u062f\u061f<\/h3>\n<p>\u06a9\u0645\u0628\u0648\u062f \u0637\u0648\u0644\u0627\u0646\u06cc\u200c \u0645\u062f\u062a \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0628\u0627\u0639\u062b <em><strong>\u06a9\u0645\u200c\u062e\u0648\u0646\u06cc \u0645\u06af\u0627\u0644\u0648\u0628\u0644\u0627\u0633\u062a\u06cc\u06a9\u060c \u0627\u062e\u062a\u0644\u0627\u0644\u0627\u062a \u0639\u0635\u0628\u06cc \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062e\u0637\u0631 \u0628\u06cc\u0645\u0627\u0631\u06cc\u200c\u0647\u0627\u06cc \u0642\u0644\u0628\u06cc<\/strong><\/em> \u0634\u0648\u062f.<\/p>\n<h3>\u0686\u0647 \u0645\u06cc\u0648\u0647 \u0647\u0627\u06cc\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 b12 \u062f\u0627\u0631\u0646\u062f\u061f<\/h3>\n<p>\u0645\u06cc\u0648\u0647\u200c\u062c\u0627\u062a\u06cc \u0645\u062b\u0644 <strong><em>\u0627\u0646\u0627\u0631\u060c \u062a\u0648\u062a\u060c \u0632\u063a\u0627\u0644 \u0627\u062e\u062a\u0647\u060c \u0646\u0627\u0631\u06af\u06cc\u0644\u060c \u0627\u0646\u0628\u0647\u060c \u0622\u0648\u0648\u06a9\u0627\u062f\u0648\u060c \u0622\u0644\u0648 \u0648 \u06a9\u06cc\u0648\u06cc<\/em><\/strong> \u062d\u0627\u0648\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628 12 \u0647\u0633\u062a\u0646\u062f.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%AA%D8%A7%D8%AB%DB%8C%D8%B1_%D8%A2%D8%AC%DB%8C%D9%84_%D9%87%D8%A7%DB%8C_%D8%AD%D8%A7%D9%88%DB%8C_%D9%88%DB%8C%D8%AA%D8%A7%D9%85%DB%8C%D9%86_b12_%D8%A8%D8%B1_%D8%A8%D8%AF%D9%86_%DA%86%DB%8C%D8%B3%D8%AA%D8%9F\"><\/span>\u062a\u0627\u062b\u06cc\u0631 \u0622\u062c\u06cc\u0644 \u0647\u0627\u06cc \u062d\u0627\u0648\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 b12 \u0628\u0631 \u0628\u062f\u0646 \u0686\u06cc\u0633\u062a\u061f<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><em><strong>\u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12<\/strong><\/em> \u06cc\u0627 \u06a9\u0648\u0628\u0627\u0644\u0627\u0645\u06cc\u0646 \u06cc\u06a9\u06cc \u0627\u0632 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646\u200c\u0647\u0627\u06cc \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0628\u062f\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0628\u0647 <strong><em>\u062d\u0641\u0638 \u0633\u0644\u0627\u0645\u062a \u0633\u06cc\u0633\u062a\u0645 \u0639\u0635\u0628\u06cc\u060c \u0645\u063a\u0632\u060c 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\u062f\u0627\u0631\u062f. \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12 \u0628\u0627 \u06a9\u0627\u0647\u0634 \u0633\u0637\u062d \u0647\u0645\u0648\u0633\u06cc\u0633\u062a\u0626\u06cc\u0646 \u0628\u0647 <strong>\u0633\u0644\u0627\u0645\u062a \u0642\u0644\u0628<\/strong> \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u06cc\u0646 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u0627\u0639\u062b <strong><em>\u062a\u0642\u0648\u06cc\u062a \u067e\u0648\u0633\u062a \u0648 \u0645\u0648<\/em><\/strong> \u0645\u06cc\u200c\u0634\u0648\u062f. <em><strong>\u0622\u062c\u06cc\u0644 \u0647\u0627\u06cc \u062d\u0627\u0648\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 b12<\/strong><\/em> \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u06a9\u0647 <em><strong>\u0627\u0646\u0631\u0698\u06cc \u0644\u0627\u0632\u0645<\/strong><\/em> \u0628\u0631\u0627\u06cc \u06af\u0630\u0631\u0627\u0646\u062f\u0646 \u06cc\u06a9 \u0631\u0648\u0632 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noopener\"><em><strong>\u0645\u0646\u0628\u0639<\/strong><\/em><\/a><\/p>\n<p><a class=\"btn-t fixmob-m7 mainbtn-n5 bicn-m7 bxl-m7 js-bprce-n5\" href=\"https:\/\/ajilchinuts.com\/ajil\"> \u062e\u0631\u06cc\u062f \u0622\u062c\u06cc\u0644 <i class=\"nf icon-shopping\"><\/i><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0622\u062c\u06cc\u0644 \u0647\u0627\u06cc \u062d\u0627\u0648\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12 \u0634\u0627\u0645\u0644 \u0628\u0627\u062f\u0627\u0645 \u062f\u0631\u062e\u062a\u06cc\u060c \u06af\u0631\u062f\u0648\u060c \u067e\u0633\u062a\u0647\u060c \u0641\u0646\u062f\u0642\u060c \u0628\u0627\u062f\u0627\u0645 \u0647\u0646\u062f\u06cc\u060c \u0628\u0627\u062f\u0627\u0645 \u0632\u0645\u06cc\u0646\u06cc \u0648 \u062a\u062e\u0645\u0647 \u06a9\u062f\u0648 \u0647\u0633\u062a\u0646\u062f \u06a9\u0647 \u0628\u0631\u0627\u06cc \u0628\u0647\u0628\u0648\u062f \u0639\u0645\u0644\u06a9\u0631\u062f \u0627\u0639\u0635\u0627\u0628\u060c \u0633\u0644\u0648\u0644\u200c\u0647\u0627\u06cc \u062e\u0648\u0646\u06cc \u0633\u0627\u0644\u0645\u060c \u062a\u0642\u0648\u06cc\u062a \u0633\u0644\u0627\u0645\u062a \u0645\u063a\u0632\u060c \u0628\u0647\u0628\u0648\u062f \u062e\u0644\u0642\u200c\u0648\u062e\u0648\u060c \u062a\u0642\u0648\u06cc\u062a \u0633\u0644\u0627\u0645\u062a \u0642\u0644\u0628\u060c \u0627\u0641\u0632\u0627\u06cc\u0634 \u0633\u0637\u062d \u0627\u0646\u0631\u0698\u06cc\u060c \u062a\u0642\u0648\u06cc\u062a \u0633\u06cc\u0633\u062a\u0645 \u0627\u06cc\u0645\u0646\u06cc\u060c \u0633\u0644\u0627\u0645\u062a \u067e\u0648\u0633\u062a\u060c \u0645\u0648 \u0648 \u0646\u0627\u062e\u0646\u060c \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0627\u0632 \u06a9\u0645\u200c\u062e\u0648\u0646\u06cc\u060c \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0633\u0644\u0648\u0644\u06cc \u0648 \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0646\u0642\u0635\u200c\u0647\u0627\u06cc 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