{"id":12600,"date":"2024-06-25T00:00:05","date_gmt":"2024-06-25T00:00:05","guid":{"rendered":"https:\/\/fitolympia.com\/?p=12600"},"modified":"2024-06-25T16:08:38","modified_gmt":"2024-06-25T16:08:38","slug":"9-essential-amino-acids-food-sources-to-find-them","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/9-essential-amino-acids-food-sources-to-find-them\/","title":{"rendered":"9 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 | \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u063a\u0630\u0627\u0621 \u0644\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u064a\u0647\u0645"},"content":{"rendered":"<\/p>\n<p>\u062a\u0639\u0631\u0641 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0628\u0623\u0646\u0647\u0627 \u0644\u0628\u0646\u0627\u062a \u0628\u0646\u0627\u0621 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a. \u0641\u064a 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href=\"https:\/\/www.foodunfolded.com\/article\/9-essential-amino-acids-food-sources-to-find-them#ref1\"><sup>1<\/sup><\/a><span>\u00a0\u0627\u0646\u0647\u0627 \u062f\u0648\u0631 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0648\u064a\u0634\u0645\u0644:<\/span><\/p>\n<ul>\n<li>\u0641\u064a\u0646\u064a\u0644\u0627\u0644\u0627\u0646\u0627\u064a\u0646 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062e\u0644\u0642 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u0645\u062b\u0644 \u0627\u0644\u062a\u064a\u0631\u0648\u0632\u064a\u0646. \u064a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u062a\u064a\u0631\u0648\u0632\u064a\u0646 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0646\u0627\u0642\u0644\u0627\u062a \u0627\u0644\u0639\u0635\u0628\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u062f\u0648\u0628\u0627\u0645\u064a\u0646 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\u0643\u064a\u0641\u064a\u0629 \u062a\u0641\u0627\u0639\u0644\u0647 \u0641\u064a \u0627\u0644\u062c\u0633\u0645:<\/p>\n<ul>\n<li>\u0645\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0627\u0644\u062a\u063a\u064a\u0631\u0627\u062a threonine \u0625\u0644\u0649 \u0645\u0627\u062f\u0629 \u0643\u064a\u0645\u064a\u0627\u0626\u064a\u0629 \u062a\u0633\u0645\u0649 \u0627\u0644\u062c\u0644\u064a\u0633\u064a\u0646. \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062c\u0644\u064a\u0633\u064a\u0646 \u0641\u064a \u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0625\u064a\u0644\u0627\u0633\u062a\u064a\u0646 \u0648\u0627\u0644\u0643\u0648\u0644\u0627\u062c\u064a\u0646 \u0648\u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629.<\/li>\n<li><span>\u0639\u0646\u062f\u0645\u0627 \u064a\u0642\u062a\u0631\u0646 \u0645\u064a\u062b\u064a\u0648\u0646\u064a\u0646 (\u062d\u0645\u0636 \u0623\u0645\u064a\u0646\u064a \u0622\u062e\u0631), \u0627\u0644\u062c\u0644\u064a\u0633\u064a\u0646 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0645\u0639\u0627\u0644\u062c\u0629 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0648\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0645\u0646\u0639 \u0641\u0634\u0644 \u0627\u0644\u0643\u0628\u062f.<\/span><a href=\"https:\/\/www.foodunfolded.com\/article\/9-essential-amino-acids-food-sources-to-find-them#ref3\"><sup>3<\/sup><\/a><\/li>\n<\/ul>\n<p><em>\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u063a\u0630\u0627\u0621 \u062b\u0631\u064a\u0648\u0646\u064a\u0646<\/em><\/p>\n<ul>\n<li><span>\u0645\u0635\u0627\u062f\u0631 \u062d\u064a\u0648\u0627\u0646\u064a\u0629 \u0645\u0646 threonine \u062a\u0634\u0645\u0644 \u0644\u062d\u0645 \u0627\u0644\u0628\u0642\u0631 \u0627\u0644\u0647\u0632\u064a\u0644\u060c \u0644\u062d\u0645 \u0627\u0644\u0636\u0623\u0646\u060c \u0644\u062d\u0645 \u0627\u0644\u062e\u0646\u0632\u064a\u0631\u060c \u0627\u0644\u0643\u0648\u0644\u0627\u062c\u064a\u0646\u060c \u0627\u0644\u062c\u064a\u0644\u0627\u062a\u064a\u0646\u060c \u0627\u0644\u062c\u0628\u0646. \u0644\u0643\u0644 100 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0644\u062d\u0645 \u0627\u0644\u0628\u0642\u0631 \u0627\u0644\u0647\u0632\u064a\u0644 \u0623\u0648 \u0644\u062d\u0645 \u0627\u0644\u0636\u0623\u0646 \u0647\u0646\u0627\u0643 \u062d\u0648\u0627\u0644\u064a 165\u066a \u0645\u0646 \u0627\u0644\u0645\u062f\u0627\u0647\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647.<\/span><a href=\"https:\/\/www.foodunfolded.com\/article\/9-essential-amino-acids-food-sources-to-find-them#ref5\"><sup>5<\/sup><\/a><\/li>\n<li>\u0648\u062a\u0634\u0645\u0644 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0627\u0644\u062a\u0648\u0641\u0648 \u0648\u0628\u0630\u0648\u0631 \u0639\u0628\u0627\u062f \u0627\u0644\u0634\u0645\u0633 \u0648\u0628\u0630\u0648\u0631 \u0627\u0644\u0643\u062a\u0627\u0646 \u0648\u062c\u0631\u0627\u062b\u064a\u0645 \u0627\u0644\u0642\u0645\u062d \u0648\u0627\u0644\u0643\u0627\u062c\u0648 \u0648\u0627\u0644\u0644\u0648\u0632 \u0648\u0627\u0644\u0639\u062f\u0633 \u0648\u0627\u0644\u0641\u0633\u062a\u0642. \u0623\u063a\u0646\u0649 \u0645\u0635\u062f\u0631 \u0646\u0628\u0627\u062a\u064a \u0644\u0644\u062b\u0631\u064a\u0648\u0646\u064a\u0646 \u0647\u0648 \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0635\u0648\u064a\u0627\u060c \u0645\u0639 100\u063a\u0631\u0627\u0645 \u0645\u0646 \u0641\u0648\u0644 \u0627\u0644\u0635\u0648\u064a\u0627 \u0627\u0644\u0645\u062d\u0645\u0635 \u0643\u0645\u0627 \u064a\u0645\u0646\u062d\u0643 \u062d\u0648\u0627\u0644\u064a 165\u066a \u0645\u0646 \u0627\u0644\u0645\u062f\u0627\u0647\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647 \u0645\u0646 \u062b\u0631\u064a\u0648\u0646\u064a\u0646.<\/li>\n<\/ul>\n<h2>3. \u062a\u0631\u064a\u0628\u062a\u0648\u0641\u0627\u0646<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.foodunfolded.com\/images\/uploads\/article-images\/in-article-9aminos-3.jpg\" alt=\"\" \/><\/figure>\n<p>\u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u062a\u0631\u0628\u062a\u0648\u0641\u0627\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0631\u063a\u0628\u0629 \u0627\u0644\u0634\u062f\u064a\u062f\u0629 \u0641\u064a \u0627\u0644\u063a\u0630\u0627\u0621. \u0627\u0646\u0647\u0627 \u062f\u0648\u0631 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0648\u064a\u0634\u0645\u0644:<\/p>\n<ul>\n<li>\u0627\u0644\u062a\u0631\u0628\u062a\u0648\u0641\u0627\u0646 \u0623\u0645\u0631 \u0628\u0627\u0644\u063a \u0627\u0644\u0623\u0647\u0645\u064a\u0629 \u0644\u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0633\u064a\u0631\u0648\u062a\u0648\u0646\u064a\u0646. \u0627\u0644\u0633\u064a\u0631\u0648\u062a\u0648\u0646\u064a\u0646 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0634\u0647\u064a\u0629, \u0627\u0644\u0646\u0648\u0645, \u0627\u0644\u0645\u0632\u0627\u062c, \u0648\u0627\u0644\u0623\u0644\u0645, \u0648\u064a\u0639\u0645\u0644 \u0623\u064a\u0636\u0627 \u0643\u0645\u0647\u062f\u0626 \u0637\u0628\u064a\u0639\u064a.<\/li>\n<li>\u0648\u0645\u0646 \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u064a\u0636\u0627 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u0642\u062f\u0645\u0629 \u0644\u0644\u0645\u064a\u0644\u0627\u062a\u0648\u0646\u064a\u0646, \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0630\u064a \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0646\u0638\u064a\u0645 \u0646\u0648\u0645\u0646\u0627. \u0643\u0645\u0627 \u064a\u0639\u0644\u0645 \u0627\u0644\u0643\u062b\u064a\u0631\u0648\u0646 \u0645\u0646\u0627\u060c \u0648\u062c\u0648\u062f \u0643\u0645\u064a\u0629 \u062c\u064a\u062f\u0629 \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0623\u0645\u0631 \u0628\u0627\u0644\u063a \u0627\u0644\u0623\u0647\u0645\u064a\u0629 \u0644\u0644\u0627\u0633\u062a\u062c\u0627\u0628\u0629 \u0627\u0644\u0645\u0646\u0627\u0639\u064a\u0629 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0648\u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a.<\/li>\n<\/ul>\n<p><em>\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u063a\u0630\u0627\u0621 \u0627\u0644\u062a\u0631\u0628\u062a\u0648\u0641\u0627\u0646<\/em><\/p>\n<ul>\n<li>\u0648\u062a\u0634\u0645\u0644 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u0627\u062a \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0647 \u0627\u0644\u062f\u0627\u0643\u0646\u0629 \u0648\u0627\u0644\u062d\u0644\u064a\u0628 \u0648\u0627\u0644\u062c\u0628\u0646 \u0648\u0627\u0644\u062f\u064a\u0643 \u0627\u0644\u0631\u0648\u0645\u064a \u0648\u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621 \u0648\u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0648\u0627\u0644\u0628\u064a\u0636 \u0648\u0627\u0644\u0623\u0633\u0645\u0627\u0643.<\/li>\n<li><span>\u0648\u062a\u0634\u0645\u0644 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0627\u0644\u062d\u0645\u0635 \u0648\u0627\u0644\u0628\u064a\u0628\u064a\u062a\u0627 \u0648\u0627\u0644\u0633\u0628\u064a\u0631\u0648\u0644\u064a\u0646\u0627 \u0648\u0627\u0644\u0645\u0648\u0632 \u0648\u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0627\u0644\u0628\u0630\u0648\u0631 \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a (\u0639\u0644\u0649 \u0648\u062c\u0647 \u0627\u0644\u062a\u062d\u062f\u064a\u062f \u0627\u0644\u064a\u0642\u0637\u064a\u0646 \u0648\u0628\u0630\u0648\u0631 \u0627\u0644\u0627\u0633\u0643\u0648\u0627\u0634) \u0644\u062f\u064a\u0647\u0627 \u0623\u064a\u0636\u0627 \u0643\u0645\u064a\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u062a\u0631\u0628\u062a\u0648\u0641\u0627\u0646. \u0644\u0643\u0644 100g \u0645\u0646 \u0627\u0644\u0628\u0630\u0648\u0631 \u0647\u0646\u0627\u0643 \u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 206\u066a \u0627\u0644\u0645\u062f\u0627\u0647\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627 \u0645\u0646 \u0627\u0644\u062a\u0631\u0628\u062a\u0648\u0641\u0627\u0646. \u0644100g \u0645\u0646 \u0627\u0644\u062c\u0628\u0646 (\u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0644\u062f\u0647\u0648\u0646 \u0645\u0648\u0632\u0627\u0631\u064a\u0644\u0627) \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0641\u064a \u062d\u0648\u0627\u0644\u064a 204\u066a \u0645\u0646 \u0627\u0644\u0645\u062f\u0627\u0647\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627.<\/span><a href=\"https:\/\/www.foodunfolded.com\/article\/9-essential-amino-acids-food-sources-to-find-them#ref7\"><sup>7<\/sup><\/a><\/li>\n<\/ul>\n<h2>4. \u0645\u064a\u062b\u064a\u0648\u0646\u064a\u0646<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.foodunfolded.com\/images\/uploads\/article-images\/in-article-9aminos-4.jpg\" alt=\"\" \/><\/figure>\n<p>\u0645\u064a\u062b\u064a\u0648\u0646\u064a\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0648\u0625\u0632\u0627\u0644\u0629 \u0627\u0644\u0633\u0645\u0648\u0645. \u0627\u0646\u0647\u0627 \u062f\u0648\u0631 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0648\u064a\u0634\u0645\u0644:<\/p>\n<ul>\n<li>\u0627\u0644\u0643\u0628\u0631\u064a\u062a \u0627\u0644\u0645\u0648\u062c\u0648\u062f \u0641\u064a \u0627\u0644\u0645\u064a\u062b\u064a\u0648\u0646\u064a\u0646 \u0628\u0645\u062b\u0627\u0628\u0629 \u0645\u0636\u0627\u062f \u0644\u0644\u0623\u0643\u0633\u062f\u0629 \u0644\u0644\u062c\u0633\u0645 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062d\u0645\u0627\u064a\u0629 \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0645\u0646 \u062a\u0644\u0641 \u0627\u0644\u062c\u0630\u0648\u0631 \u0627\u0644\u062d\u0631\u0629. \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0625\u0632\u0627\u0644\u0629 \u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u062b\u0642\u064a\u0644\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u0645\u062b\u0644 \u0627\u0644\u0631\u0635\u0627\u0635 \u0648\u0627\u0644\u0632\u0626\u0628\u0642 \u0641\u064a \u0627\u0644\u062c\u0633\u0645. \u062f\u0648\u0646 \u0627\u0644\u0643\u0628\u0631\u064a\u062a \u0643\u0627\u0641\u064a\u0629 \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u064a\u0645\u0643\u0646 \u0644\u0644\u0646\u0627\u0633 \u0623\u0646 \u064a\u0643\u0648\u0646\u0648\u0627 \u0623\u0643\u062b\u0631 \u0639\u0631\u0636\u0629 \u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0645\u0641\u0627\u0635\u0644\u060c \u0648\u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u062a\u0627\u0644\u0641\u0629\u060c \u0648\u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0627\u0644\u0634\u0641\u0627\u0621.<\/li>\n<li>\u0627\u0644\u0645\u064a\u062b\u064a\u0648\u0646\u064a\u0646 \u064a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u0627 \u0639\u0644\u0649 \u062a\u062d\u0637\u064a\u0645 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0645\u0646\u0639 \u0627\u0644\u062a\u0631\u0633\u0628\u0627\u062a \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0641\u064a \u0627\u0644\u0643\u0628\u062f. \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646, \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u0635\u0644\u0628 \u0627\u0644\u0634\u0631\u0627\u064a\u064a\u0646, \u0623\u0648 \u0627\u0644\u062a\u0631\u0633\u0628\u0627\u062a \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0641\u064a \u0627\u0644\u0634\u0631\u0627\u064a\u064a\u0646.<\/li>\n<\/ul>\n<p><em>\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0645\u064a\u062b\u064a\u0648\u0646\u064a\u0646 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629<\/em><\/p>\n<ul>\n<li>\u0648\u062a\u0634\u0645\u0644 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u0627\u062a \u0627\u0644\u062a\u0648\u0646\u0629 \u0648\u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0648\u0627\u0644\u062c\u0645\u0628\u0631\u064a \u0648\u0644\u062d\u0645 \u0627\u0644\u0628\u0642\u0631 \u0648\u0627\u0644\u0636\u0623\u0646. \u0644\u0643\u0644 100 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u062a\u0648\u0646\u0629 \u0633\u0648\u0641 \u062a\u062c\u062f 122\u066a \u0645\u0646 \u0627\u0644\u0645\u062f\u0627\u0648\u0627\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627 \u0645\u0646 \u0627\u0644\u0645\u064a\u062b\u064a\u0648\u0646\u064a\u0646.<\/li>\n<li>\u0648\u062a\u0634\u0645\u0644 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0627\u0644\u0628\u0631\u0627\u0632\u064a\u0644 \u0648\u0641\u0648\u0644 \u0627\u0644\u0635\u0648\u064a\u0627 \u0648\u0627\u0644\u062a\u0648\u0641\u0648 \u0648\u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0648\u0627\u0644\u0639\u062f\u0633 \u0648\u063a\u0631\u062b\u0648\u0645\u0629 \u0627\u0644\u0642\u0645\u062d \u0648\u0627\u0644\u0633\u0628\u064a\u0631\u0648\u0644\u064a\u0646\u0627. \u062d\u0648\u0627\u0644\u064a 100 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0627\u0644\u0628\u0631\u0627\u0632\u064a\u0644 \u0633\u0648\u0641 \u062a\u0639\u0637\u064a\u0643 154\u066a \u0645\u0646 \u0627\u0644\u0645\u062f\u0627\u0647\u0645 \u0627\u0644\u064a\u0648\u0645\u064a \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627.<\/li>\n<\/ul>\n<h2>5. \u0644\u064a\u0633\u064a\u0646<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.foodunfolded.com\/images\/uploads\/article-images\/in-article-9aminos-5.jpg\" alt=\"\" \/><\/figure>\n<p>\u0644\u064a\u0633\u064a\u0646 \u0647\u064a \u0627\u0644\u0645\u0633\u0624\u0648\u0644\u0629 \u0639\u0646 \u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0646\u0645\u0648. \u0643\u064a\u0641 \u064a\u0639\u0645\u0644 \u0641\u064a \u0627\u0644\u062c\u0633\u0645:<\/p>\n<ul>\n<li>\u0645\u0646 \u062e\u0644\u0627\u0644 \u0625\u0646\u062a\u0627\u062c \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0648\u0627\u0644\u0625\u0646\u0632\u064a\u0645\u0627\u062a \u0648\u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0627\u0644\u0645\u0636\u0627\u062f\u0629\u060c \u064a\u0633\u0627\u0639\u062f \u0627\u0644 \u0644\u064a\u0633\u064a\u0646 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0646\u0638\u0627\u0645 \u0645\u0646\u0627\u0639\u064a \u0635\u062d\u064a.<\/li>\n<li>\u0643\u0645\u0627 \u0623\u0646 \u0644\u0647\u0627 \u062f\u0648\u0631\u0627 \u062d\u0627\u0633\u0645\u0627 \u0641\u064a \u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0643\u0648\u0644\u0627\u062c\u064a\u0646. \u0627\u0644\u0643\u0648\u0644\u0627\u062c\u064a\u0646 \u0647\u0648 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0623\u0643\u062b\u0631 \u0648\u0641\u0631\u0629 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0630\u064a \u064a\u0639\u0637\u064a \u0647\u064a\u0643\u0644 \u0644\u0644\u0623\u0631\u0628\u0637\u0629 \u0648\u0627\u0644\u0623\u0648\u062a\u0627\u0631 \u0648\u0627\u0644\u062c\u0644\u062f \u0648\u0627\u0644\u0634\u0639\u0631 \u0648\u0627\u0644\u063a\u0636\u0627\u0631\u064a\u0641 \u0648\u0627\u0644\u0623\u0639\u0636\u0627\u0621.<\/li>\n<li>\u064a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0644\u064a\u0633\u064a\u0646 \u0623\u064a\u0636\u0627 \u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0627\u0644\u0632\u0646\u0643. \u0647\u0630\u0647 \u0647\u064a \u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u0647\u0627\u0645\u0629 \u0644\u0644\u0635\u062d\u0629 \u0627\u0644\u0645\u0646\u0627\u0639\u064a\u0629.<\/li>\n<\/ul>\n<p><em>\u0645\u0635\u0627\u062f\u0631 \u0637\u0639\u0627\u0645 \u0644\u064a\u0633\u064a\u0646<\/em><\/p>\n<ul>\n<li>\u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621 \u062a\u0648\u0641\u0631 \u0623\u0643\u0628\u0631 \u0642\u062f\u0631 \u0645\u0646 \u0627\u0644 \u0644\u064a\u0633\u064a\u0646. \u0644\u0643\u0644 100 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0644\u062d\u0645 \u0627\u0644\u0628\u0642\u0631\u060c \u062a\u0648\u0642\u0639 157\u066a \u0645\u0646 \u0627\u0644\u0645\u062f\u0627\u0648\u0627\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627 \u0644\u0644\u064a\u0648\u0632\u064a\u0646.<\/li>\n<li>\u0648\u062a\u0634\u0645\u0644 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0644\u064a\u0645\u0627 \u0648\u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648 \u0648\u0627\u0644\u0645\u0634\u0645\u0634 \u0627\u0644\u0645\u062c\u0641\u0641 \u0648\u0627\u0644\u0645\u0627\u0646\u062c\u0648 \u0648\u0627\u0644\u0634\u0645\u0646\u062f\u0631 \u0648\u0627\u0644\u0643\u0631\u0627\u062b \u0648\u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0648\u0627\u0644\u0641\u0644\u0641\u0644.<\/li>\n<\/ul>\n<h2>6. \u0647\u064a\u0633\u062a\u064a\u0646<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.foodunfolded.com\/images\/uploads\/article-images\/in-article-9aminos-6.jpg\" alt=\"\" \/><\/figure>\n<p>\u0627\u0644\u0647\u0633\u062a\u064a\u062f\u064a\u0646 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0633\u0647\u064a\u0644 \u0627\u0644\u0646\u0645\u0648, \u0625\u0646\u0634\u0627\u0621 \u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u062f\u0645, \u0648\u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0623\u0646\u0633\u062c\u0629. \u0643\u064a\u0641 \u064a\u0639\u0645\u0644 \u0641\u064a \u0627\u0644\u062c\u0633\u0645:<\/p>\n<ul>\n<li>\u0641\u064a \u0646\u0647\u0627\u064a\u0629 \u0627\u0644\u0645\u0637\u0627\u0641\u060c \u064a\u0642\u0648\u0645 \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0633\u062a\u0642\u0644\u0627\u0628 \u0627\u0644\u0647\u0633\u062a\u064a\u062f\u064a\u0646 \u0641\u064a \u0627\u0644\u0647\u064a\u0633\u062a\u0627\u0645\u064a\u0646. \u0627\u0644\u0647\u0633\u062a\u0627\u0645\u064a\u0646 \u0647\u0648 \u0646\u0627\u0642\u0644 \u0639\u0635\u0628\u064a \u062d\u064a\u0648\u064a \u0644\u0644\u0627\u0633\u062a\u062c\u0627\u0628\u0629 \u0627\u0644\u0645\u0646\u0627\u0639\u064a\u0629 \u0648\u0627\u0644\u0647\u0636\u0645 \u0648\u0627\u0644\u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u062c\u0646\u0633\u064a\u0629 \u0648\u062f\u0648\u0631\u0627\u062a \u0627\u0644\u0646\u0648\u0645 \u0648\u0627\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638.<\/li>\n<li>\u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u063a\u0645\u062f \u0627\u0644\u0645\u0627\u064a\u0644\u064a\u0646.<\/li>\n<\/ul>\n<p><em>\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u063a\u0630\u0627\u0621 \u0627\u0644\u0647\u0633\u062a\u064a\u062f\u064a\u0646<\/em><\/p>\n<ul>\n<li>\u0645\u0635\u0627\u062f\u0631 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0647\u0633\u062a\u064a\u062f\u064a\u0646 \u0648\u062a\u0634\u0645\u0644 \u0627\u0644\u062a\u0641\u0627\u062d \u0648\u0627\u0644\u0631\u0645\u0627\u0646 \u0648\u0627\u0644\u0628\u0631\u0633\u064a\u0645 \u0648\u0627\u0644\u0628\u0646\u062c\u0631 \u0648\u0627\u0644\u062c\u0632\u0631 \u0648\u0627\u0644\u0643\u0631\u0641\u0633 \u0648\u0627\u0644\u062e\u064a\u0627\u0631 \u0648\u0627\u0644\u062b\u0648\u0645 \u0648\u0627\u0644\u0641\u062c\u0644 \u0648\u0627\u0644\u0633\u0628\u0627\u0646\u062e. \u0644100g \u0645\u0646 \u0627\u0644\u0645\u0648\u0632 \u0627\u0644\u0645\u062c\u0641\u0641 \u0633\u0648\u0641 \u062a\u0648\u0641\u0631 \u0644\u0643 \u062d\u0648\u0627\u0644\u064a 48\u066a \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627 \u064a\u0648\u0645\u064a\u0627 \u0645\u0646 \u0627\u0644\u0647\u0633\u062a\u064a\u062f\u064a\u0646.<\/li>\n<\/ul>\n<p><span><strong>\u062d\u0642\u064a\u0642\u0629 \u0645\u0645\u062a\u0639\u0629:<\/strong>\u00a0\u062a\u0639\u0631\u0641 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u062b\u0644\u0627\u062b\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0628\u0627\u0633\u0645 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0627\u0644\u0645\u062a\u0641\u0631\u0639\u0629 \u0627\u0644\u0633\u0644\u0633\u0644\u0629 (BCAAs). \u0623\u0646\u0647\u0627 \u062a\u0634\u0643\u0644 \u062c\u0632\u0621\u0627 \u0643\u0628\u064a\u0631\u0627 \u0645\u0646 \u0645\u062c\u0645\u0648\u0639 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u062a\u062c\u0645\u0639 (\u062d\u0648\u0627\u0644\u064a 35-40\u066a). \u0644\u064a\u0633 \u0641\u0642\u0637 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f BCAAs \u0628\u0646\u0627\u0621 \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0637\u0627\u0642\u0629\u060c \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u062a\u0639\u0628.<\/span><a href=\"https:\/\/www.foodunfolded.com\/article\/9-essential-amino-acids-food-sources-to-find-them#ref15\"><sup>15<\/sup><\/a><\/p>\n<h2>7. \u0641\u0627\u0644\u064a\u0646<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.foodunfolded.com\/images\/uploads\/article-images\/in-article-9aminos-7.jpg\" alt=\"\" \/><\/figure>\n<p>Valine, \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u062b\u0644\u0627\u062b\u0629 BCAAs, \u0648\u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u062a\u0633\u062a\u062e\u062f\u0645 \u0641\u064a \u0634\u0643\u0644 \u0645\u0644\u062d\u0642 \u0645\u0639 BCAAs \u0623\u062e\u0631\u0649 \u0644\u0628\u0646\u0627\u0621 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646. \u0625\u0646\u0647 \u062f\u0648\u0631 \u0641\u064a \u0627\u0644\u062c\u0633\u0645:<\/p>\n<ul>\n<li>\u064a\u062d\u0641\u0632 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u062c\u062f\u064a\u062f\u0647\u0627\u060c \u0648\u064a\u0634\u0627\u0631\u0643 \u0641\u064a \u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0637\u0627\u0642\u0629.<\/li>\n<li>\u0648\u0642\u062f \u062e\u0644\u0635\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0625\u0644\u0649 \u0623\u0646 valine \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u0627 \u0641\u064a \u062a\u062d\u0641\u064a\u0632 \u0627\u0644\u0646\u0634\u0627\u0637, \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0639\u0642\u0644\u064a \u0648\u0627\u0644\u0628\u062f\u0646\u064a. \u0648\u0630\u0644\u0643 \u0644\u0623\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062f\u0639\u0645 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a \u0627\u0644\u0645\u0631\u0643\u0632\u064a \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0647\u062f\u0648\u0621.<\/li>\n<\/ul>\n<p><em>\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u063a\u0630\u0627\u0621 \u0641\u0627\u0644\u064a\u0646<\/em><\/p>\n<ul>\n<li>\u062a\u0645 \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 \u0641\u0627\u0644\u064a\u0646 \u0627\u0644\u0623\u0643\u062b\u0631 \u0648\u0641\u0631\u0629 \u0641\u064a \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621 \u0648\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0648\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0635\u0648\u064a\u0627 \u0648\u0627\u0644\u0641\u0637\u0631 \u0648\u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a. \u0644\u062d\u0648\u0627\u0644\u064a 100g \u0645\u0646 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0633\u0645 (\u0627\u0639\u062a\u0645\u0627\u062f\u0627 \u0639\u0644\u0649 \u062c\u0639\u0644) \u0633\u0648\u0641 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u062d\u0648\u0627\u0644\u064a 26\u066a \u0645\u0646 \u0627\u0644\u0645\u062f\u0627\u0647\u0645 \u0627\u0644\u064a\u0648\u0645\u064a \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627. \u062d\u062a\u0649 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u062d\u0644\u064a\u0628 \u0633\u064a\u0639\u0637\u064a\u0643 \u062d\u0648\u0627\u0644\u064a 60\u066a \u0645\u0646 \u0627\u0644\u0645\u062f\u0627\u0648\u0627\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627 \u0645\u0646 \u0627\u0644\u0641\u0627\u0644\u064a\u0646.<\/li>\n<\/ul>\n<h2>8. \u0644\u064a\u0648\u0633\u062a\u064a\u0646<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.foodunfolded.com\/images\/uploads\/article-images\/in-article-9aminos-8.jpg\" alt=\"\" \/><\/figure>\n<p>\u0627\u0644\u0644\u0648\u0633\u064a\u0646 \u0623\u0645\u0631 \u0628\u0627\u0644\u063a \u0627\u0644\u0623\u0647\u0645\u064a\u0629 \u0644\u062a\u0631\u0643\u064a\u0628 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0648\u0642\u062f \u0642\u064a\u0644 \u0623\u0646\u0647 \u0647\u0648 \u0623\u0647\u0645 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0644\u0628\u0646\u0627\u0621 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0623\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0646\u0634\u064a\u0637 \u0645\u0633\u0627\u0631 \u0627\u0644\u0625\u0634\u0627\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u0647\u064a \u0627\u0644\u0645\u0633\u0624\u0648\u0644\u0629 \u0639\u0646 \u062a\u062d\u0641\u064a\u0632 \u062a\u062e\u0644\u064a\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646. \u0643\u064a\u0641 \u064a\u0639\u0645\u0644 \u0641\u064a \u0627\u0644\u062c\u0633\u0645:<\/p>\n<ul>\n<li>\u0641\u0647\u0648 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0646\u0638\u064a\u0645 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645\u060c \u0648\u064a\u062d\u0641\u0632 \u0627\u0644\u062a\u0626\u0627\u0645 \u0627\u0644\u062c\u0631\u0648\u062d \u0648\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u0646\u0645\u0648.<\/li>\n<li>\u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0644\u0648\u0633\u064a\u0646 \u0623\u064a\u0636\u0627 \u0639\u0644\u0649 \u062a\u0639\u0632\u064a\u0632 \u0634\u0641\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u0635\u062f\u0645\u0629\u060c \u0623\u0648 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0634\u062f\u064a\u062f\u0629 \u0645\u0646 \u0627\u0644\u0625\u062c\u0647\u0627\u062f.<\/li>\n<\/ul>\n<p><em>\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u063a\u0630\u0627\u0621 \u0627\u0644\u0644\u064a\u0648\u0633\u064a\u0646<\/em><\/p>\n<ul>\n<li>\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 \u0627\u0644\u0644\u064a\u0648\u0633\u064a\u0646 \u0641\u064a \u0645\u0635\u0627\u062f\u0631 \u062d\u064a\u0648\u0627\u0646\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u062c\u0628\u0646 \u0648\u0644\u062d\u0645 \u0627\u0644\u0628\u0642\u0631 \u0648\u0627\u0644\u0636\u0623\u0646 \u0648\u0627\u0644\u062f\u0648\u0627\u062c\u0646 \u0648\u0627\u0644\u062c\u064a\u0644\u0627\u062a\u064a\u0646 \u0648\u0627\u0644\u0643\u0648\u0644\u0627\u062c\u064a\u0646. \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062d\u0648\u0627\u0644\u064a 75\u066a \u0645\u0646 \u0627\u0644\u0645\u062f\u0627\u0648\u0627\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627 \u0645\u0646 \u0627\u0644\u0644\u064a\u0648\u0633\u064a\u0646 \u0644\u0643\u0644 100 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u062f\u062c\u0627\u062c \u0627\u0644\u0645\u0633\u062a\u0647\u0644\u0643.<\/li>\n<li>\u0648\u062a\u0634\u0645\u0644 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0627\u0644\u0643\u064a\u0646\u0648\u0627 \u0648\u0628\u0630\u0648\u0631 \u0639\u0628\u0627\u062f \u0627\u0644\u0634\u0645\u0633 \u0648\u0627\u0644\u0641\u0633\u062a\u0642 \u0648\u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u0648\u0627\u0644\u0630\u0631\u0629 \u0648\u062c\u0631\u0627\u062b\u064a\u0645 \u0627\u0644\u0642\u0645\u062d \u0648\u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a. \u0633\u0628\u064a\u0631\u0648\u0644\u064a\u0646\u0627 \u0647\u0648 \u0645\u0635\u062f\u0631 \u0631\u0627\u0626\u0639 \u0644\u0644\u064a\u0648\u0633\u064a\u0646\u060c \u0648\u0625\u0639\u0637\u0627\u0621 \u062d\u0648\u0627\u0644\u064a 181\u066a \u0645\u0646 \u0627\u0644\u0645\u062f\u0627\u0648\u0627\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627 \u0644\u0643\u0644 100g.<\/li>\n<\/ul>\n<h2>9. \u0625\u064a\u0633\u0648\u0644\u0648\u0633\u064a\u0646<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.foodunfolded.com\/images\/uploads\/article-images\/in-article-9aminos-9.jpg\" alt=\"\" \/><\/figure>\n<p><span>\u0643\u0645\u0627 \u062a\u0645 \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 Isoleucine \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062a\u0634\u0643\u064a\u0644 \u062a\u062c\u0644\u0637 \u0627\u0644\u062f\u0645.<\/span><a href=\"https:\/\/www.foodunfolded.com\/article\/9-essential-amino-acids-food-sources-to-find-them#ref20\"><sup>20<\/sup><\/a><span>\u00a0\u0643\u064a\u0641 \u064a\u0639\u0645\u0644 \u0641\u064a \u0627\u0644\u062c\u0633\u0645:<\/span><\/p>\n<ul>\n<li>\u064a\u062a\u0631\u0643\u0632 \u0627\u0644\u0627\u064a\u0632\u0648\u0644\u0648\u0633\u064a\u0646 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0641\u064a \u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u0648\u064a\u0644\u0639\u0628 \u062f\u0648\u0631\u0627 \u062d\u064a\u0648\u064a\u0627 \u0641\u064a \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0644\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u0648\u0627\u0644\u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0645\u0646\u0627\u0639\u064a\u0629 \u060c \u0648\u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0647\u064a\u0645\u0648\u063a\u0644\u0648\u0628\u064a\u0646 \u0648\u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0637\u0627\u0642\u0629.<\/li>\n<\/ul>\n<p><em>\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u063a\u0630\u0627\u0621 \u0627\u0644\u0627\u0633\u0648\u0644\u064a\u0648\u0633\u064a<\/em><\/p>\n<ul>\n<li><span>\u0648\u062a\u0634\u0645\u0644 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u064a\u0629 \u0644\u062d\u0648\u0645 \u0627\u0644\u0628\u0642\u0631 \u0648\u0627\u0644\u062a\u0648\u0646\u0629 \u0648\u0627\u0644\u0642\u062f \u0648\u0627\u0644\u062d\u062f\u0648\u0642 \u0648\u0627\u0644\u0632\u0628\u0627\u062f\u064a.<\/span><a href=\"https:\/\/www.foodunfolded.com\/article\/9-essential-amino-acids-food-sources-to-find-them#ref21\"><sup>21<\/sup><\/a><\/li>\n<li>\u0648\u062a\u0634\u0645\u0644 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0648\u0627\u0644\u0639\u062f\u0633 \u0648\u0627\u0644\u0633\u0628\u064a\u0631\u0648\u0644\u064a\u0646\u0627 \u0648\u0639\u0628\u0627\u062f \u0627\u0644\u0634\u0645\u0633 \u0648\u0628\u0630\u0648\u0631 \u0627\u0644\u0633\u0645\u0633\u0645\u060c \u0648\u0641\u064a \u0627\u0644\u0623\u0639\u0634\u0627\u0628 \u0627\u0644\u0628\u062d\u0631\u064a\u0629. \u0644100g \u0645\u0646 \u0627\u0644\u0642\u0645\u062d, \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062d\u0648\u0627\u0644\u064a 16\u066a \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627 \u064a\u0648\u0645\u064a\u0627 \u0645\u0646 isoleucine.<\/li>\n<\/ul>\n<h2>\u062a\u0648\u0635\u064a\u0627\u062a \u064a\u0648\u0645\u064a\u0629 \u0645\u0646 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.foodunfolded.com\/images\/uploads\/article-images\/in-article-9aminos-10.jpg\" alt=\"\" \/><\/figure>\n<p>\u062a\u0642\u062f\u064a\u0631 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0644\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0623\u0645\u0631 \u0635\u0639\u0628\u060c \u0648\u0644\u0643\u0646 \u0645\u0646\u0638\u0645\u0629 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0644\u0645\u064a\u0629 \u0642\u062f \u0648\u0636\u0639\u062a \u0642\u0627\u0626\u0645\u0629 \u0645\u0646 \u0627\u0644\u0645\u062f\u0627\u0647\u0645 \u0627\u0644\u064a\u0648\u0645\u064a \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647 \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629. \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a \u063a\u0646\u064a \u0628\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0648\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0642\u0627\u062f\u0631\u0627 \u0639\u0644\u0649 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u0643\u0645\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627 \u0645\u0646 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629.<\/p>\n<figure class=\"wp-block-table\">\n<table>\n<tbody>\n<tr>\n<th>\u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629<\/th>\n<th>\u062a\u0648\u0635\u064a\u0627\u062a \u064a\u0648\u0645\u064a\u0629 (\u0645\u0644\u063a\u0645\/\u0643\u063a \u0645\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645)<\/th>\n<\/tr>\n<tr>\n<td>\u0647\u064a\u0633\u062a\u064a\u062f\u064a\u0646<\/td>\n<td>10 \u0645\u0644\u063a<\/td>\n<\/tr>\n<tr>\n<td>\u0623\u064a\u0632\u0648\u0644\u0648\u0633\u064a\u0646<\/td>\n<td>20 \u0645\u0644\u063a<\/td>\n<\/tr>\n<tr>\n<td>\u0644\u0648\u0633\u064a\u0646<\/td>\n<td>39 \u0645\u0644\u063a<\/td>\n<\/tr>\n<tr>\n<td>\u0644\u064a\u0633\u064a\u0646<\/td>\n<td>30 \u0645\u0644\u063a<\/td>\n<\/tr>\n<tr>\n<td>\u0645\u064a\u062b\u064a\u0648\u0646\u064a\u0646<\/td>\n<td>10.4 \u0645\u0644\u063a<\/td>\n<\/tr>\n<tr>\n<td>\u0641\u064a\u0646\u064a\u0644\u0627\u0644\u0627\u0646\u0627\u064a\u0646<\/td>\n<td>25 \u0645\u0644\u063a<\/td>\n<\/tr>\n<tr>\n<td>\u062b\u0631\u064a\u0648\u0646\u064a\u0646<\/td>\n<td>15 \u0645\u0644\u063a<\/td>\n<\/tr>\n<tr>\n<td>\u062a\u0631\u064a\u0628\u062a\u0648\u0641\u0627\u0646<\/td>\n<td>4 \u0645\u0644\u063a<\/td>\n<\/tr>\n<tr>\n<td>\u0641\u0627\u0644\u064a\u0646<\/td>\n<td>26 \u0645\u0644\u063a<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>\u062a\u0639\u0631\u0641 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0628\u0623\u0646\u0647\u0627 \u0644\u0628\u0646\u0627\u062a \u0628\u0646\u0627\u0621 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a. \u0641\u064a \u062d\u064a\u0646 \u064a\u062d\u062a\u0627\u062c \u0627\u0644\u062c\u0633\u0645 20 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0644\u062a\u0646\u0645\u0648 \u0648\u062a\u0639\u0645\u0644 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d, \u0647\u0646\u0627\u0643 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":12601,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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