{"id":12216,"date":"2026-01-27T17:32:25","date_gmt":"2026-01-27T17:32:25","guid":{"rendered":"https:\/\/fitolympia.com\/?p=12216"},"modified":"2026-01-27T17:33:03","modified_gmt":"2026-01-27T17:33:03","slug":"6-empty-stomach-mistakes-sabotaging-your-fitness-and-performance","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/6-empty-stomach-mistakes-sabotaging-your-fitness-and-performance\/","title":{"rendered":"\u0644\u0627 \u062a\u0641\u0639\u0644 \u0647\u0630\u0647 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0627\u0644\u0633\u062a\u0629 \u0639\u0644\u0649 \u0645\u0639\u062f\u0629 \u0641\u0627\u0631\u063a\u0629"},"content":{"rendered":"<p>\u062c\u0633\u0645\u0643 \u0622\u0644\u0629 \u0645\u0636\u0628\u0648\u0637\u0629 \u0628\u062f\u0642\u0629\u060c \u0648\u0627\u0644\u062a\u0648\u0642\u064a\u062a \u0645\u0647\u0645 \u0628\u0642\u062f\u0631 \u0645\u0627 \u062a\u0628\u0630\u0644\u0647 \u0641\u064a\u0647. \u0628\u064a\u0646\u0645\u0627 \u062a\u0631\u0643\u0632 \u062b\u0642\u0627\u0641\u0629 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u063a\u0627\u0644\u0628\u0627 <em>what<\/em> \u0623\u0646 \u062a\u0623\u0643\u0644 \u0648\u062a\u0634\u0631\u0628\u060c \u0648\u062a\u0641\u0647\u0645 <em>when<\/em> \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0628\u0639\u0636 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0636\u0631\u0648\u0631\u064a \u0628\u0646\u0641\u0633 \u0627\u0644\u0642\u062f\u0631 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0648\u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629.<\/p> <p>\u0643\u0631\u064a\u0627\u0636\u064a \u0623\u0648 \u0634\u062e\u0635 \u0646\u0634\u064a\u0637\u060c \u0631\u0628\u0645\u0627 \u0633\u0645\u0639\u062a \u0646\u0635\u0627\u0626\u062d \u0645\u062a\u0636\u0627\u0631\u0628\u0629 \u062d\u0648\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0639\u0644\u0649 \u0627\u0644\u0635\u064a\u0627\u0645\u060c \u0648\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u062a\u0648\u0642\u064a\u062a \u0627\u0644\u0648\u062c\u0628\u0627\u062a. \u0627\u0644\u062d\u0642\u064a\u0642\u0629 \u0623\u0646 \u0628\u0639\u0636 \u0627\u0644\u0639\u0627\u062f\u0627\u062a \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u2014 \u0639\u0646\u062f \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0639\u0644\u0649 \u0645\u0639\u062f\u0629 \u0641\u0627\u0631\u063a\u0629 \u2014 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0642\u0648\u0636 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u060c \u0648\u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0627\u0644\u0623\u062f\u0627\u0621\u060c \u0628\u0644 \u0648\u062a\u0633\u0628\u0628 \u0645\u0634\u0627\u0643\u0644 \u0635\u062d\u064a\u0629.<\/p> <p>\u062f\u0639\u0648\u0646\u0627 \u0646\u0641\u062d\u0635 \u0633\u062a\u0629 \u0623\u062e\u0637\u0627\u0621 \u0645\u062f\u0639\u0648\u0645\u0629 \u0628\u0627\u0644\u0639\u0644\u0645 \u064a\u062c\u0628 \u0623\u0646 \u062a\u062a\u062c\u0646\u0628\u0647\u0627 \u0648\u0623\u0646\u062a \u0639\u0644\u0649 \u0645\u0639\u062f\u0629 \u0641\u0627\u0631\u063a\u0629.<\/p> <h2 class=\"wp-block-heading\">1. \u0634\u0631\u0628 \u0627\u0644\u0642\u0647\u0648\u0629 \u0623\u0648 \u0627\u0644\u0634\u0627\u064a \u0628\u062f\u0648\u0646 \u0637\u0639\u0627\u0645<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2026\/01\/coffee-stomach-acidity-concept.jpg\" alt=\"\"\/><\/figure> <p>\u0642\u062f \u064a\u0628\u062f\u0648 \u0627\u0644\u0625\u0633\u0628\u0631\u064a\u0633\u0648 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0648 \u0643\u0648\u0628 \u0627\u0644\u0634\u0627\u064a \u0627\u0644\u0623\u062e\u0636\u0631 \u0627\u0644\u0635\u0628\u0627\u062d\u064a \u063a\u064a\u0631 \u0636\u0627\u0631\u060c \u0644\u0643\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u0639\u0644\u0649 \u0645\u0639\u062f\u0629 \u0641\u0627\u0631\u063a\u0629 \u062a\u0645\u0627\u0645\u0627 \u0642\u062f \u064a\u0633\u0628\u0628 \u0645\u0634\u0627\u0643\u0644\u060c \u062e\u0627\u0635\u0629 \u0644\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646.<\/p> <p>\u062a\u062d\u0641\u0632 \u0627\u0644\u0642\u0647\u0648\u0629 \u0625\u0646\u062a\u0627\u062c \u062d\u0645\u0636 \u0627\u0644\u0645\u0639\u062f\u0629 \u0648\u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u063a\u0627\u0633\u062a\u0631\u064a\u0646\u060c \u0627\u0644\u0630\u064a \u064a\u0632\u064a\u062f \u0645\u0646 \u0625\u0641\u0631\u0627\u0632 \u062d\u0645\u0636 \u0627\u0644\u0645\u0639\u062f\u0629. \u0648\u0641\u0642\u0627 \u0644\u0623\u0628\u062d\u0627\u062b \u0646\u0634\u0631\u062a \u0641\u064a <em>Digestive Diseases and Sciences<\/em>\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0631\u0641\u0639 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0642\u0647\u0648\u0629 \u0639\u0644\u0649 \u0645\u0639\u062f\u0629 \u0641\u0627\u0631\u063a\u0629 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u062d\u0645\u0636 \u0627\u0644\u0645\u0639\u062f\u0629 \u0628\u0646\u0633\u0628\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 300\u066a\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0631\u062a\u062c\u0627\u0639 \u0627\u0644\u062d\u0645\u0636\u060c \u0648\u062d\u0631\u0642\u0629 \u0627\u0644\u0645\u0639\u062f\u0629\u060c \u0648\u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0645\u0639\u062f\u0629 \u0645\u0639 \u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a.<\/p> <p>\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0628\u0627\u0644\u0641\u0639\u0644 \u0645\u0646 \u0636\u064a\u0642 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 (\u0648\u0647\u064a \u0645\u0634\u0643\u0644\u0629 \u0634\u0627\u0626\u0639\u0629 \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0635\u0644 \u0625\u0644\u0649 70\u066a \u0645\u0646 \u0631\u064a\u0627\u0636\u064a\u064a \u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u0641\u0642\u0627 \u0644\u0645\u0627 \u0630\u0643\u0631\u0647 <em>International Journal of Sport Nutrition and Exercise Metabolism<\/em>)\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0632\u064a\u062f \u0647\u0630\u0627 \u0627\u0644\u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0625\u0636\u0627\u0641\u064a \u0645\u0646 \u0627\u0644\u0623\u0639\u0631\u0627\u0636 \u0633\u0648\u0621\u0627.<\/p> <p><strong>\u0627\u0644\u0639\u0644\u0645:<\/strong> \u0643\u0645\u0627 \u0623\u0646 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0643\u0644\u0648\u0631\u0648\u062c\u064a\u0646\u064a\u0643 \u0641\u064a \u0627\u0644\u0642\u0647\u0648\u0629 \u062a\u0628\u0637\u0626 \u0625\u0646\u062a\u0627\u062c \u0627\u0644\u062c\u0644\u0648\u0643\u0648\u0632 \u0641\u064a \u0627\u0644\u0643\u0628\u062f\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u062a\u0648\u0641\u0631 \u0627\u0644\u0637\u0627\u0642\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u0628\u0627\u062d\u064a\u0629. \u062f\u0631\u0627\u0633\u0629 \u0641\u064a <em>British Journal of Nutrition<\/em> \u0648\u062c\u062f \u0623\u0646 \u0627\u0644\u0642\u0647\u0648\u0629 \u0627\u0644\u062a\u064a \u062a\u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0628\u062f\u0648\u0646 \u0637\u0639\u0627\u0645 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062c\u0644\u0627\u064a\u0633\u064a\u0645 \u0644\u062f\u0649 \u0628\u0639\u0636 \u0627\u0644\u0623\u0641\u0631\u0627\u062f.<\/p> <p><strong>\u0646\u0647\u062c \u0623\u0641\u0636\u0644:<\/strong> \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0641\u0636\u0644 \u0627\u0644\u0642\u0647\u0648\u0629 \u0623\u0648 \u0627\u0644\u0634\u0627\u064a \u0642\u0628\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0635\u0628\u0627\u062d\u064a\u060c \u0623\u0636\u0641 \u0643\u0645\u064a\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0637\u0639\u0627\u0645 \u2014 \u062d\u062a\u0649 \u0644\u0648 \u0643\u0627\u0646 \u0634\u064a\u0626\u0627 \u0628\u0633\u064a\u0637\u0627 \u0645\u062b\u0644 \u0645\u0648\u0632\u0629\u060c \u062d\u0641\u0646\u0629 \u0645\u0646 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a\u060c \u0623\u0648 \u0643\u0639\u0643\u0629 \u0623\u0631\u0632 \u0645\u0639 \u0632\u0628\u062f\u0629 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a. \u064a\u0648\u0641\u0631 \u0647\u0630\u0627 \u062d\u0627\u062c\u0632\u0627 \u0644\u0628\u0637\u0627\u0646\u0629 \u0645\u0639\u062f\u062a\u0643 \u0645\u0639 \u062a\u0648\u0641\u064a\u0631 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0633\u0631\u064a\u0639\u0629 \u0627\u0644\u0647\u0636\u0645 \u0643\u0648\u0642\u0648\u062f \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646.<\/p> <p><strong>\u0644\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646:<\/strong> \u062d\u062f\u062f \u062a\u0648\u0642\u064a\u062a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u0642\u0628\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0628 30-60 \u062f\u0642\u064a\u0642\u0629 \u0648\u062f\u0627\u0626\u0645\u0627 \u0645\u0639 \u0645\u0627 \u0644\u0627 \u064a\u0642\u0644 \u0639\u0646 15-20 \u062c\u0631\u0627\u0645\u0627 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0644\u062a\u0639\u0638\u064a\u0645 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0623\u062f\u0627\u0621 \u0648\u062a\u0642\u0644\u064a\u0644 \u0636\u064a\u0642 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a.<\/p> <h2 class=\"wp-block-heading\">2. \u062a\u062f\u0631\u064a\u0628 \u0645\u0642\u0627\u0648\u0645\u0629 \u0645\u0643\u062b\u0641 \u0623\u0648 \u062b\u0642\u064a\u0644<\/h2> <p>\u0627\u0644\u0646\u0642\u0627\u0634 \u062d\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0635\u0627\u0626\u0645\u0629 \u0644\u0647 \u0642\u064a\u0645\u0629 \u0641\u064a \u0633\u064a\u0627\u0642\u0627\u062a \u0645\u062d\u062f\u062f\u0629\u060c \u0644\u0643\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0639\u0627\u0644\u064a \u0627\u0644\u0634\u062f\u0629 \u0623\u0648 \u0627\u0644\u062b\u0642\u064a\u0644 \u0639\u0644\u0649 \u0645\u0639\u062f\u0629 \u0641\u0627\u0631\u063a\u0629 \u062a\u0645\u0627\u0645\u0627 \u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u0643\u0648\u0646 \u063a\u064a\u0631 \u0645\u062c\u062f \u0644\u0645\u0639\u0638\u0645 \u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0644\u064a\u0627\u0642\u0629.<\/p> <p>\u0627\u0644\u0628\u062d\u062b \u0641\u064a <em>Journal of the International Society of Sports Nutrition<\/em> \u064a\u0638\u0647\u0631 \u0623\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0641\u064a \u062d\u0627\u0644\u0629 \u0635\u064a\u0627\u0645 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0632\u064a\u062f \u0645\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644 \u0648\u064a\u0639\u0632\u0632 \u062a\u062d\u0644\u0644 \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u062e\u0627\u0635\u0629 \u0623\u062b\u0646\u0627\u0621 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629. \u0628\u064a\u0646\u0645\u0627 \u064a\u0645\u0643\u0646 \u0644\u062c\u0633\u0645\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062f\u0647\u0648\u0646 \u0643\u0645\u0635\u062f\u0631 \u0644\u0644\u0637\u0627\u0642\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u062e\u0641\u0636\u0629 \u0625\u0644\u0649 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u0634\u062f\u0629\u060c \u0641\u0625\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0634\u062f\u0629 \u0648\u0627\u0644\u0631\u0641\u0639 \u0627\u0644\u062b\u0642\u064a\u0644 \u062a\u062a\u0637\u0644\u0628 \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646 \u2014 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u062e\u0632\u0646\u0629 \u0641\u064a \u062c\u0633\u0645\u0643.<\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2026\/01\/athlete-eating-pre-workout-snack.jpg\" alt=\"\"\/><\/figure> <p>\u062f\u0631\u0627\u0633\u0629 \u0628\u0627\u0631\u0632\u0629 \u0646\u0634\u0631\u062a \u0641\u064a <em>Medicine &amp; Science in Sports &amp; Exercise<\/em> \u0648\u062c\u062f \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0642\u0628\u0644 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0623\u062f\u0649 \u0625\u0644\u0649 \u062a\u062e\u0644\u064a\u0642 \u0628\u0631\u0648\u062a\u064a\u0646 \u0639\u0636\u0644\u064a \u0623\u0643\u0628\u0631 \u0628\u0643\u062b\u064a\u0631 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0635\u0627\u0626\u0645. \u0639\u0646\u062f\u0645\u0627 \u062a\u0633\u062a\u0646\u0632\u0641 \u0645\u062e\u0632\u0648\u0646\u0627\u062a \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646 \u0644\u062f\u064a\u0643 \u0645\u0646 \u0627\u0644\u0635\u064a\u0627\u0645 \u0627\u0644\u0644\u064a\u0644\u064a\u060c \u0642\u062f \u064a\u0642\u0648\u0645 \u062c\u0633\u0645\u0643 \u0628\u062a\u0643\u0633\u064a\u0631 \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0637\u0627\u0642\u0629\u2014\u0648\u0647\u0648 \u0639\u0643\u0633 \u0645\u0627 \u062a\u0631\u064a\u062f\u0647 \u062a\u0645\u0627\u0645\u0627 \u0639\u0646\u062f \u0645\u062d\u0627\u0648\u0644\u0629 \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0648\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p> <p><strong>\u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u0623\u062f\u0627\u0621:<\/strong> Training without adequate fuel reduces workout intensity, volume capacity, and recovery. You may feel you&#8217;re &#8220;getting through&#8221; the workout, but you&#8217;re likely compromising performance and results.<\/p> <p><strong>\u0646\u0647\u062c \u0623\u0641\u0636\u0644:<\/strong> \u062a\u0646\u0627\u0648\u0644 20-40 \u062c\u0631\u0627\u0645\u0627 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u064810-20 \u062c\u0631\u0627\u0645\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0642\u0628\u0644 30-90 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u062c\u0644\u0633\u0627\u062a \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0643\u062b\u0641\u0629. \u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u0633\u0631\u064a\u0639\u0629 \u062a\u0634\u0645\u0644:<\/p> <ul class=\"wp-block-list\"><li>Greek yogurt with berries and granola<\/li> <li>Banana with almond butter<\/li> <li>Protein shake with oats<\/li> <li>Rice cakes with turkey and avocado<\/li> <\/ul> <p><strong>\u0627\u0633\u062a\u062b\u0646\u0627\u0621:<\/strong> \u064a\u0645\u0643\u0646 \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u062b\u0627\u0628\u062a\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0634\u062f\u0629 (\u0627\u0644\u0645\u0634\u064a\u060c \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0629 \u0627\u0644\u0633\u0647\u0644) \u0644\u0645\u062f\u0629 30-45 \u062f\u0642\u064a\u0642\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0635\u064a\u0627\u0645 \u0645\u0646 \u0642\u0628\u0644 \u0623\u0634\u062e\u0627\u0635 \u0645\u062a\u0643\u064a\u0641\u064a\u0646 \u062f\u0648\u0646 \u0627\u0646\u062e\u0641\u0627\u0636 \u0643\u0628\u064a\u0631 \u0641\u064a \u0627\u0644\u0623\u062f\u0627\u0621\u060c \u0648\u0642\u062f \u062a\u0639\u0632\u0632 \u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0641\u0642\u0627 \u0644\u0644\u0623\u0628\u062d\u0627\u062b \u0641\u064a <em>Sports Medicine<\/em>.<\/p> <h2 class=\"wp-block-heading\">3. \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0643\u062d\u0648\u0644<\/h2> <p>\u0634\u0631\u0628 \u0627\u0644\u0643\u062d\u0648\u0644 \u0639\u0644\u0649 \u0645\u0639\u062f\u0629 \u0641\u0627\u0631\u063a\u0629 \u064a\u0634\u0643\u0644 \u0645\u0634\u0643\u0644\u0629 \u062e\u0627\u0635\u0629 \u0644\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0648\u0627\u0644\u0646\u0634\u0637\u064a\u0646\u060c \u062d\u064a\u062b \u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0641\u0648\u0631\u064a\u0629 \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u0639\u0627\u0641\u064a.<\/p> <p>\u0639\u0646\u062f\u0645\u0627 \u062a\u0633\u062a\u0647\u0644\u0643 \u0627\u0644\u0643\u062d\u0648\u0644 \u0628\u062f\u0648\u0646 \u0637\u0639\u0627\u0645\u060c \u064a\u0645\u062a\u0635\u0647 \u062c\u0633\u0645\u0643 \u0628\u0633\u0631\u0639\u0629 \u062a\u0642\u0627\u0631\u0628 \u0636\u0639\u0641 \u0627\u0644\u0633\u0631\u0639\u0629\u060c \u0648\u0641\u0642\u0627 \u0644\u0628\u064a\u0627\u0646\u0627\u062a <em>National Institute on Alcohol Abuse and Alcoholism<\/em>. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062d\u062f\u062b \u0630\u0631\u0648\u0629 \u062a\u0631\u0643\u064a\u0632 \u0627\u0644\u0643\u062d\u0648\u0644 \u0641\u064a \u0627\u0644\u062f\u0645 \u062e\u0644\u0627\u0644 30-60 \u062f\u0642\u064a\u0642\u0629 \u0639\u0644\u0649 \u0645\u0639\u062f\u0629 \u0641\u0627\u0631\u063a\u0629 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628 60-120 \u062f\u0642\u064a\u0642\u0629 \u0639\u0646\u062f \u062a\u0646\u0627\u0648\u0644\u0647 \u0645\u0639 \u0627\u0644\u0637\u0639\u0627\u0645.<\/p> <p><strong>\u0622\u062b\u0627\u0631 \u0627\u0644\u0623\u062f\u0627\u0621:<\/strong> \u0627\u0644\u0643\u062d\u0648\u0644 \u064a\u0624\u062b\u0631 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0639\u0644\u0649 \u062a\u062e\u0644\u064a\u0642 \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0627\u0644\u0628\u062d\u062b \u0641\u064a <em>PLOS ONE<\/em> \u0648\u062c\u062f \u0623\u0646 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0643\u062d\u0648\u0644 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u064a\u0642\u0644\u0644 \u0645\u0646 \u062a\u062e\u0644\u064a\u0642 \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0646\u0633\u0628\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 37\u066a\u060c \u062d\u062a\u0649 \u0639\u0646\u062f \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0643\u0645\u064a\u0629 \u0643\u0627\u0641\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646. \u064a\u062a\u0636\u0627\u0639\u0641 \u0647\u0630\u0627 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0645 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u062d\u0648\u0644 \u062f\u0648\u0646 \u0637\u0639\u0627\u0645\u060c \u062d\u064a\u062b \u064a\u0624\u062f\u064a \u0627\u0644\u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0633\u0631\u064a\u0639 \u0625\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u062d\u0648\u0644 \u0641\u064a \u0627\u0644\u062f\u0645.<\/p> <p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0627\u0644\u0643\u062d\u0648\u0644 \u0647\u0648 \u0645\u062f\u0631 \u0644\u0644\u0628\u0648\u0644 \u064a\u0639\u0632\u0632 \u0627\u0644\u062c\u0641\u0627\u0641\u2014\u0648\u0647\u0648 \u0623\u0645\u0631 \u064a\u0642\u0644\u0642 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0628\u0627\u0644\u0641\u0639\u0644. \u0627\u0644\u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0623\u0633\u0631\u0639 \u0639\u0644\u0649 \u0645\u0639\u062f\u0629 \u0641\u0627\u0631\u063a\u0629 \u064a\u0633\u0631\u0639 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0633\u0648\u0627\u0626\u0644 \u0648\u0627\u062e\u062a\u0644\u0627\u0644 \u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0625\u0644\u0643\u062a\u0631\u0648\u0644\u064a\u062a\u0627\u062a.<\/p> <p><strong>\u0646\u0647\u062c \u0623\u0641\u0636\u0644:<\/strong> \u0625\u0630\u0627 \u0627\u062e\u062a\u0631\u062a \u0634\u0631\u0628 \u0627\u0644\u0643\u062d\u0648\u0644 (\u0645\u0639 \u0627\u0644\u0623\u062e\u0630 \u0641\u064a \u0627\u0644\u0627\u0639\u062a\u0628\u0627\u0631 \u0623\u0646\u0647 \u064a\u062c\u0628 \u062a\u0642\u0644\u064a\u0644 \u0630\u0644\u0643 \u062e\u0644\u0627\u0644 \u0645\u0631\u0627\u062d\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062c\u0627\u062f)\u060c \u0641\u062a\u0646\u0627\u0648\u0644\u0647 \u062f\u0627\u0626\u0645\u0627 \u0645\u0639 \u0648\u062c\u0628\u0629 \u063a\u0646\u064a\u0629 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629. \u0647\u0630\u0627 \u064a\u0628\u0637\u0626 \u0627\u0644\u0627\u0645\u062a\u0635\u0627\u0635\u060c \u0648\u064a\u0642\u0644\u0644 \u0645\u0646 \u062a\u0647\u064a\u062c \u0627\u0644\u0645\u0639\u062f\u0629\u060c \u0648\u064a\u0648\u0641\u0631 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062f\u0639\u0645 \u0639\u0645\u0644\u064a\u0629 \u0627\u0633\u062a\u0642\u0644\u0627\u0628 \u0627\u0644\u0643\u062d\u0648\u0644 \u0641\u064a \u062c\u0633\u0645\u0643.<\/p> <p><strong>\u0644\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646:<\/strong> \u062a\u0630\u0643\u0631 \u0623\u0646 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0643\u062d\u0648\u0644 \u062e\u0644\u0627\u0644 48 \u0633\u0627\u0639\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0639\u064a\u0642 \u0627\u0644\u062a\u0639\u0627\u0641\u064a\u060c \u0648\u064a\u0642\u0644\u0644 \u0645\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062a\u0633\u062a\u0648\u0633\u062a\u064a\u0631\u0648\u0646\u060c \u0648\u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u062c\u0648\u062f\u0629 \u0627\u0644\u0646\u0648\u0645\u2014\u0648\u0643\u0644\u0647\u0627 \u0639\u0648\u0627\u0645\u0644 \u062d\u0627\u0633\u0645\u0629 \u0644\u0644\u062a\u0643\u064a\u0641 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0623\u062f\u0627\u0621.<\/p> <h2 class=\"wp-block-heading\">4. \u0627\u0644\u0630\u0647\u0627\u0628 \u0644\u0644\u0646\u0648\u0645<\/h2> <p>\u0642\u062f \u064a\u0628\u062f\u0648 \u0647\u0630\u0627 \u063a\u064a\u0631 \u0645\u0646\u0637\u0642\u064a \u0644\u0623\u0646\u0643 \u0642\u064a\u0644 \u0644\u0643 \u0623\u0644\u0627 \u062a\u0623\u0643\u0644 \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645\u060c \u0644\u0643\u0646 \u0627\u0644\u0646\u0648\u0645 \u0639\u0644\u0649 \u0645\u0639\u062f\u0629 \u0641\u0627\u0631\u063a\u0629 \u062a\u0645\u0627\u0645\u0627 \u0642\u062f \u064a\u0624\u062b\u0631 \u0641\u0639\u0644\u064a\u0627 \u0639\u0644\u0649 \u062c\u0648\u062f\u0629 \u0627\u0644\u0646\u0648\u0645 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0637\u0648\u0627\u0644 \u0627\u0644\u0644\u064a\u0644\u2014\u0648\u0643\u0644\u0627\u0647\u0645\u0627 \u0636\u0631\u0648\u0631\u064a \u0644\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0631\u064a\u0627\u0636\u064a.<\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2026\/01\/healthy-bedtime-snacks-arrangement.jpg\" alt=\"\"\/><\/figure> <p>\u0623\u0628\u062d\u0627\u062b \u0646\u0634\u0631\u062a \u0641\u064a <em>Journal of Clinical Sleep Medicine<\/em> \u064a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u062c\u0648\u0639 \u0627\u0644\u062e\u0641\u064a\u0641 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0639\u0637\u0644 \u0628\u0646\u064a\u0629 \u0627\u0644\u0646\u0648\u0645\u060c \u0645\u0645\u0627 \u064a\u0642\u0644\u0644 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0630\u064a \u064a\u0642\u0636\u064a\u0647 \u0641\u064a \u0645\u0631\u0627\u062d\u0644 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0639\u0645\u064a\u0642\u0629 \u0627\u0644\u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u062c\u0633\u062f\u064a \u0648\u0625\u0641\u0631\u0627\u0632 \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0646\u0645\u0648. \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646\u060c \u064a\u0639\u062f \u0625\u0641\u0631\u0627\u0632 \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0646\u0645\u0648 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0646\u0648\u0645 \u0636\u0631\u0648\u0631\u064a\u0627 \u0644\u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0623\u0646\u0633\u062c\u0629\u060c \u0648\u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0623\u064a\u0636.<\/p> <p>\u062a\u0646\u062e\u0641\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062c\u0644\u0648\u0643\u0648\u0632 \u0641\u064a \u0627\u0644\u062f\u0645 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0646\u0648\u0645. \u0625\u0630\u0627 \u0630\u0647\u0628\u062a \u0625\u0644\u0649 \u0627\u0644\u0633\u0631\u064a\u0631 \u0648\u0623\u0646\u062a \u0628\u0627\u0644\u0641\u0639\u0644 \u0641\u064a \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0645\u0646\u062e\u0641\u0636\u0629 \u0645\u0646 \u0627\u0644\u062c\u0644\u0648\u0643\u0648\u0632 \u0628\u0633\u0628\u0628 \u0639\u062f\u0645 \u0627\u0644\u0623\u0643\u0644\u060c \u0641\u0642\u062f \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0646\u0642\u0635 \u0633\u0643\u0631 \u0627\u0644\u062f\u0645 \u0627\u0644\u0644\u064a\u0644\u064a\u060c \u0645\u0645\u0627 \u064a\u062d\u0641\u0632 \u0625\u0641\u0631\u0627\u0632 \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644 \u0627\u0644\u0630\u064a \u064a\u0639\u0637\u0644 \u0627\u0644\u0646\u0648\u0645 \u0648\u064a\u0639\u0632\u0632 \u062d\u0627\u0644\u0629 \u0643\u0633\u0631 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p> <p>\u062f\u0631\u0627\u0633\u0629 \u0641\u064a <em>British Journal of Nutrition<\/em> \u0648\u062c\u062f \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0635\u063a\u064a\u0631\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645 (\u062d\u0648\u0627\u0644\u064a 30-40 \u062c\u0631\u0627\u0645\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u0637\u064a\u0621 \u0627\u0644\u0647\u0636\u0645) \u062d\u0633\u0646 \u0641\u0639\u0644\u064a\u0627 \u062a\u062e\u0644\u064a\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u064a \u0628\u064a\u0646 \u0644\u064a\u0644\u0629 \u0648\u0636\u062d\u0627\u0647\u0627 \u062f\u0648\u0646 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0633\u0644\u0628\u0627 \u0639\u0644\u0649 \u062a\u0631\u0643\u064a\u0628 \u0627\u0644\u062c\u0633\u0645.<\/p> <p><strong>\u0646\u0647\u062c \u0623\u0641\u0636\u0644:<\/strong> \u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u062e\u0641\u064a\u0641\u0629 \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645 \u062830-60 \u062f\u0642\u064a\u0642\u0629 \u062a\u062c\u0645\u0639 \u0628\u064a\u0646 \u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u0637\u064a\u0621 \u0627\u0644\u0647\u0636\u0645 \u0648\u0643\u0645\u064a\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a:<\/p> <ul class=\"wp-block-list\"><li>Greek yogurt with berries<\/li> <li>Cottage cheese with a small amount of fruit<\/li> <li>Casein protein shake<\/li> <li>Whole grain toast with natural peanut butter<\/li> <\/ul> <p><strong>\u0645\u0631\u0627\u0639\u0627\u0629 \u0627\u0644\u062a\u0648\u0642\u064a\u062a:<\/strong> \u062a\u062c\u0646\u0628 \u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u062e\u0644\u0627\u0644 2-3 \u0633\u0627\u0639\u0627\u062a \u0645\u0646 \u0648\u0642\u062a \u0627\u0644\u0646\u0648\u0645 \u0644\u0645\u0646\u0639 \u0627\u0646\u0632\u0639\u0627\u062c \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a\u060c \u0644\u0643\u0646 \u0627\u0644\u0648\u062c\u0628\u0629 \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0627\u0644\u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0639\u0632\u0632 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0648\u062c\u0648\u062f\u0629 \u0627\u0644\u0646\u0648\u0645.<\/p> <h2 class=\"wp-block-heading\">5. \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062d\u0627\u0631\u0629<\/h2> <p>\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062d\u0627\u0631\u0629 \u0639\u0644\u0649 \u0645\u0639\u062f\u0629 \u0641\u0627\u0631\u063a\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0628\u0628 \u0636\u064a\u0642\u0627 \u0643\u0628\u064a\u0631\u0627 \u0641\u064a \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a\u060c \u0648\u0647\u0648 \u0623\u0645\u0631 \u064a\u0634\u0643\u0644 \u0645\u0634\u0643\u0644\u0629 \u062e\u0627\u0635\u0629 \u0644\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u064a\u062d\u062a\u0627\u062c\u0648\u0646 \u0625\u0644\u0649 \u0648\u0638\u064a\u0641\u0629 \u0647\u0636\u0645\u064a\u0629 \u0645\u062b\u0644\u0649 \u0644\u062a\u0644\u0628\u064a\u0629 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0627\u0644\u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a.<\/p> <p>\u0627\u0644\u0643\u0627\u0628\u0633\u064a\u0633\u064a\u0646\u060c \u0627\u0644\u0645\u0631\u0643\u0628 \u0627\u0644\u0645\u0633\u0624\u0648\u0644 \u0639\u0646 \u0627\u0644\u062d\u0631\u0627\u0631\u0629 \u0641\u064a \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062d\u0627\u0631\u0629\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0647\u064a\u062c \u0628\u0637\u0627\u0646\u0629 \u0627\u0644\u0645\u0639\u062f\u0629 \u0648\u064a\u0632\u064a\u062f \u0645\u0646 \u0625\u0646\u062a\u0627\u062c \u062d\u0645\u0636 \u0627\u0644\u0645\u0639\u062f\u0629. \u0648\u0641\u0642\u0627 \u0644\u0623\u0628\u062d\u0627\u062b \u0641\u064a <em>Gut<\/em>\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0627\u0644\u0643\u0627\u0628\u0633\u064a\u0633\u064a\u0646 \u0625\u0644\u0649 \u0625\u0641\u0631\u0627\u0632 \u0645\u0627\u062f\u0629 P\u060c \u0648\u0647\u064a \u0628\u0628\u062a\u064a\u062f \u0639\u0635\u0628\u064a \u064a\u0634\u0627\u0631\u0643 \u0641\u064a \u0627\u0646\u062a\u0642\u0627\u0644 \u0627\u0644\u0623\u0644\u0645\u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0646\u0632\u0639\u0627\u062c \u0641\u064a \u0627\u0644\u0645\u0639\u062f\u0629\u060c \u0648\u062a\u0642\u0644\u0635\u0627\u062a\u060c \u0648\u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u062d\u0627\u0644\u0627\u062a \u0627\u0644\u063a\u062b\u064a\u0627\u0646.<\/p> <p>\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u062d\u0633\u0627\u0633\u064a\u0629 \u0641\u064a \u0627\u0644\u0645\u0639\u062f\u0629 \u0623\u0648 \u062d\u0627\u0644\u0627\u062a \u0645\u062b\u0644 \u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0645\u0639\u062f\u0629 \u0623\u0648 \u0645\u062a\u0644\u0627\u0632\u0645\u0629 \u0627\u0644\u0642\u0648\u0644\u0648\u0646 \u0627\u0644\u0639\u0635\u0628\u064a (IBS)\u2014\u0648\u0647\u064a \u062d\u0627\u0644\u0627\u062a \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u062d\u0648\u0627\u0644\u064a 10-15\u066a \u0645\u0646 \u0627\u0644\u0633\u0643\u0627\u0646 \u0648\u0641\u0642\u0627 \u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a\u2014\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0628\u0628 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062d\u0627\u0631\u0629 \u0639\u0644\u0649 \u0645\u0639\u062f\u0629 \u0641\u0627\u0631\u063a\u0629 \u0623\u0639\u0631\u0627\u0636\u0627 \u062d\u0627\u062f\u0629 \u062a\u062a\u062f\u0627\u062e\u0644 \u0645\u0639 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 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\u0639\u0646 \u0637\u0631\u064a\u0642 \u0625\u0641\u0631\u0627\u0632 \u0625\u0646\u0632\u064a\u0645\u0627\u062a \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a \u0648\u062d\u0645\u0636 \u0627\u0644\u0645\u0639\u062f\u0629. \u0639\u0646\u062f\u0645\u0627 \u0644\u0627 \u064a\u0635\u0644 \u0627\u0644\u0637\u0639\u0627\u0645\u060c \u064a\u0645\u0643\u0646 \u0644\u0647\u0630\u0627 \u0627\u0644\u062d\u0645\u0636 \u0623\u0646 \u064a\u0647\u064a\u062c \u0628\u0637\u0627\u0646\u0629 \u0627\u0644\u0645\u0639\u062f\u0629 \u0648\u0642\u062f \u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0645\u0639\u062f\u0629 \u0623\u0648 \u0627\u0631\u062a\u062c\u0627\u0639 \u0627\u0644\u062d\u0645\u0636\u060c \u0648\u0641\u0642\u0627 \u0644\u0623\u0628\u062d\u0627\u062b \u0646\u0634\u0631\u062a \u0641\u064a <em>Alimentary Pharmacology &amp; Therapeutics<\/em>.<\/p> <p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u062a\u062d\u062a\u0648\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0639\u0644\u0643\u0629 \u0627\u0644\u0645\u0636\u063a \u0627\u0644\u062a\u062c\u0627\u0631\u064a\u0629 \u0639\u0644\u0649 \u0645\u062d\u0644\u064a\u0627\u062a \u0635\u0646\u0627\u0639\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0633\u0648\u0631\u0628\u064a\u062a\u0648\u0644 \u0648\u0627\u0644\u0632\u064a\u0644\u064a\u062a\u0648\u0644. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0628\u0628 \u0647\u0630\u0647 \u0627\u0644\u0643\u062d\u0648\u0644\u064a\u0627\u062a \u0627\u0644\u0627\u0646\u062a\u0641\u0627\u062e\u060c \u0648\u0627\u0644\u063a\u0627\u0632\u0627\u062a\u060c \u0648\u0639\u062f\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0641\u064a \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a\u060c \u062e\u0627\u0635\u0629 \u0639\u0646\u062f \u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0639\u0644\u0649 \u0645\u0639\u062f\u0629 \u0641\u0627\u0631\u063a\u0629. \u062f\u0631\u0627\u0633\u0629 \u0641\u064a <em>European Journal of Clinical Nutrition<\/em> \u0648\u062c\u062f \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0633\u0648\u0631\u0628\u064a\u062a\u0648\u0644 \u0627\u0644\u0645\u0641\u0631\u0637 (\u0648\u0627\u0644\u0630\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062d\u062f\u062b \u0628\u0633\u0631\u0639\u0629 \u0639\u0646\u062f \u0645\u0636\u063a \u0627\u0644\u0639\u0644\u0643\u0629 \u0628\u062f\u0648\u0646 \u0637\u0639\u0627\u0645) \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0628\u0628 \u0627\u0644\u0625\u0633\u0647\u0627\u0644 \u0627\u0644\u0623\u0633\u0645\u0648\u0632\u064a.<\/p> <p><strong>\u0646\u0647\u062c \u0623\u0641\u0636\u0644:<\/strong> \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0639\u0644\u0643\u0629 \u0644\u0644\u062a\u0631\u0643\u064a\u0632 \u0623\u0648 \u0644\u0644\u062a\u062d\u0643\u0645 \u0641\u064a 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