- \n
- \u0627\u0644\u062c\u0648\u0639 \u064a\u0635\u0628\u062d \u0623\u0642\u0648\u0649 \u0645\u0646 \u0623\u0646 \u064a\u062a\u062c\u0627\u0647\u0644<\/li>\n
- \u0627\u0644\u0631\u063a\u0628\u0629 \u0627\u0644\u0634\u062f\u064a\u062f\u0629 \u062b\u0627\u0628\u062a\u0629<\/li>\n
- \u0627\u0644\u0645\u0644\u0644 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0641\u064a<\/li>\n
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- \u0642\u0648\u0629 \u0627\u0644\u0625\u0631\u0627\u062f\u0629 \u062a\u0628\u062f\u0623 \u0641\u064a \u0627\u0644\u0641\u0634\u0644<\/li>\n<\/ul>\n
\u064a\u0643\u0641\u064a\u060c \u064a\u0643\u0641\u064a \u0623\u0646 \u064a\u0643\u0648\u0646 \u0647\u0646\u0627\u0643 1000000 \u062f\u064a\u062a\u0631 \u0644\u062f\u064a\u0646\u0627 \u062a\u0642\u0631\u0631 \u0627\u0644\u0633\u0645\u0627\u062d \u0644\u0623\u0646\u0641\u0633\u0647\u0645 \u0648\u062c\u0628\u0629 \u0627\u0644\u063a\u0634\u060c \u0648\u0627\u0644\u062a\u064a \u0633\u0631\u0639\u0627\u0646 \u0645\u0627 \u064a\u0635\u0628\u062d \u064a\u0648\u0645 \u0627\u0644\u063a\u0634\u060c \u0648\u0645\u0646 \u062b\u0645 \u0623\u0633\u0628\u0648\u0639 \u0627\u0644\u063a\u0634. \u062f\u0627\u0626\u0645\u0627\u060c \u0623\u0646\u0647\u0627 \u0625\u0646\u0647\u0627\u0621 \u0646\u0638\u0627\u0645\u0647\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u060c \u0648\u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 “\u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a”\u060c \u0648\u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0628\u0633\u0631\u0639\u0629 \u0623\u064a\u0627 \u0643\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0630\u064a \u0641\u0642\u062f\u0648\u0647.<\/p>\n
\u0641\u064a \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062d\u0627\u0644\u0627\u062a\u060c \u0627\u0644\u0645\u063a\u0630\u064a\u0646 \u0641\u0639\u0644\u0627 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0648\u0643\u0633\u0628 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0648\u0632\u0646 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0645\u0645\u0627 \u0641\u0642\u062f\u0648\u0627!<\/p>\n
\u0628\u0639\u062f \u0628\u0636\u0639\u0629 \u0623\u0634\u0647\u0631 \u0623\u0648 \u0633\u0646\u0648\u0627\u062a\u060c \u064a\u0642\u0631\u0631 \u0645\u0648\u0636\u0648\u0639 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0644\u062f\u064a\u0646\u0627 \u0623\u0646 \u0627\u0644\u0648\u0642\u062a \u0642\u062f \u062d\u0627\u0646 \u0644\u0645\u062d\u0627\u0648\u0644\u0629 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649\u060c \u0648\u0645\u0641\u0627\u062c\u0623\u0629\u060c \u0645\u0641\u0627\u062c\u0623\u0629\u060c \u064a\u062d\u062f\u062b \u0627\u0644\u0634\u064a\u0621 \u0646\u0641\u0633\u0647. \u062e\u0628\u0631\u0627\u0621 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0633\u062a\u062f\u0639\u0627\u0621 \u0647\u0630\u0647 \u0627\u0644\u062f\u0648\u0631\u0629 \u064a\u0648\u064a\u0648 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a.<\/p>\n
\u0648\u0627\u0644\u062e\u0628\u0631 \u0627\u0644\u0633\u0627\u0631 \u0647\u0648 \u0623\u0646\u0647 \u0644\u064a\u0633 \u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u0643\u0648\u0646 \u062f\u064a\u062a\u0631 \u064a\u0648\u064a\u0648\u060c \u0648\u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629\u060c \u0648\u0646\u062d\u0646 \u0646\u0643\u0634\u0641 \u0639\u0646 \u0643\u064a\u0641\u064a\u0629 \u0627\u0646\u0642\u0627\u0635 \u0648\u0632\u0646\u0647 \u062f\u0648\u0646 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0648\u0645\u0646 \u062b\u0645 \u064a\u0628\u0642\u064a\u0647 \u0642\u0628\u0627\u0644\u0629 \u0625\u0644\u0649 \u0627\u0644\u0623\u0628\u062f.<\/p>\n
\u0642\u0648\u0627\u0639\u062f \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0633\u0647\u0644<\/h2>\n
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\n![\"Healthy](\"https:\/\/fitnessvolt.com\/wp-content\/uploads\/2020\/12\/healthy-eating-750x536.jpg\")
<\/figure>\n<\/div>\n\u0642\u0627\u0639\u062f\u0629 #1 \u2013 \u0644\u0627 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a!<\/h3>\n
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\u0648\u062a\u0634\u0645\u0644 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0634\u0639\u0628\u064a\u0629:<\/strong><\/p>\n
- \n
- \u0628\u0627\u0644\u064a\u0648 \u062f\u0627\u064a\u062a<\/strong><\/li>\n
- \u0643\u064a\u062a\u0648 \/ \u062d\u0645\u064a\u0629 \u0627\u0644\u0643\u064a\u062a\u0648\u0646<\/strong><\/li>\n
- \u062d\u0645\u064a\u0629 \u0622\u0643\u0644\u0629 \u0627\u0644\u0644\u062d\u0648\u0645<\/strong><\/li>\n
- \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0646\u0628\u0627\u062a\u064a<\/strong><\/li>\n
- \u0627\u0644\u0635\u064a\u0627\u0645 \u0627\u0644\u0645\u062a\u0642\u0637\u0639<\/strong><\/li>\n<\/ul>\n
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\u0644\u0630\u0627\u060c \u0646\u0646\u0633\u0649 \u0641\u0643\u0631\u0629 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u0635\u062d\u064a \u0644\u0645\u062f\u0629 \u0623\u0633\u0628\u0648\u0639 \u0623\u0648 \u0634\u0647\u0631. \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u064a \u062a\u0623\u0643\u0644 \u0641\u064a \u0627\u0644\u0645\u0633\u062a\u0642\u0628\u0644 \u0627\u0644\u0645\u0646\u0638\u0648\u0631. \u0648\u0628\u0639\u0628\u0627\u0631\u0629 \u0623\u062e\u0631\u0649 \u060c \u0631\u0628\u0645\u0627 \u0625\u0644\u0649 \u0627\u0644\u0623\u0628\u062f!<\/p>\n
\u0642\u0627\u0639\u062f\u0629 #2 – \u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643<\/h3>\n
\u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0644\u0644\u0648\u0642\u0648\u062f \u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646\u060c \u064a\u062c\u0628 \u062d\u0631\u0642 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u0645\u0627 \u0643\u0646\u062a \u062a\u0633\u062a\u0647\u0644\u0643 (1). \u0647\u0630\u0647 \u0627\u0644\u0642\u0627\u0639\u062f\u0629 \u063a\u064a\u0631 \u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0643\u0633\u0631. \u064a\u062a\u0645 \u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0637\u0627\u0642\u0629. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0623\u0643\u0644 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0643\u062b\u0631 \u0645\u0645\u0627 \u062a\u062d\u0631\u0642\u060c \u0633\u064a\u0642\u0648\u0645 \u062c\u0633\u0645\u0643 \u0628\u062a\u062d\u0648\u064a\u0644 \u062a\u0644\u0643 \u0627\u0644\u0637\u0627\u0642\u0629 \u063a\u064a\u0631 \u0627\u0644\u0645\u0633\u062a\u062e\u062f\u0645\u0629 \u0625\u0644\u0649 \u062f\u0647\u0648\u0646. \u0631\u0637\u0644 \u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u064a\u0633\u0627\u0648\u064a \u062a\u0642\u0631\u064a\u0628\u0627 3500 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629.<\/p>\n
\n![\"Arnold](\"https:\/\/fitnessvolt.com\/wp-content\/uploads\/2018\/11\/Arnold-Eating-1024x590.jpg\")
<\/figure>\n<\/div>\n\u0641\u064a \u062d\u064a\u0646 \u064a\u0645\u0643\u0646\u0643 \u0645\u062d\u0627\u0648\u0644\u0629 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0644\u0643 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0632\u0627\u0626\u062f\u0629 \u0628\u0639\u064a\u062f\u0627\u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0623\u0643\u0644 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0644\u0627\u0632\u0645\u060c \u0648\u0623\u0646\u062a \u062a\u0633\u064a\u0631 \u0644\u062f\u064a\u0646\u0627 \u0639\u0644\u0649 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0627\u0644\u0639\u0645\u0644 \u0628\u0647\u0627 \u0643\u0644 \u064a\u0648\u0645\u060c \u0648\u0631\u0628\u0645\u0627 \u0644\u0633\u0627\u0639\u0627\u062a \u0641\u064a \u0648\u0642\u062a \u0648\u0627\u062d\u062f. \u0648\u0647\u0646\u0627\u0643 \u062a\u062c\u0631\u064a\u0628 \u0648\u0627\u062d\u062f \u063a\u0627\u0628 \u062a\u0642\u0648\u064a\u0636 \u062c\u0647\u0648\u062f \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643.<\/p>\n
\u0644\u0647\u0630\u0627 \u0627\u0644\u0633\u0628\u0628\u060c \u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0647\u0648 \u0623\u0641\u0636\u0644 \u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0629. \u0647\u0630\u0627 \u0644\u0627 \u064a\u0639\u0646\u064a \u0627\u0639\u062a\u0645\u0627\u062f \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0644\u063a\u0627\u064a\u0629. \u0628\u062f\u0644\u0627 \u0645\u0646 \u0630\u0644\u0643\u060c \u0641\u0625\u0646\u0647 \u064a\u0639\u0646\u064a \u0628\u0628\u0633\u0627\u0637\u0629 \u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0628\u064a\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0645\u0639 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629\u060c \u0648\u062f\u0639\u0627 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0625\u0646\u0641\u0627\u0642 \u0627\u0644\u064a\u0648\u0645\u064a \u0639\u0644\u0649 \u0627\u0644\u0637\u0627\u0642\u0629 (TDEE).<\/p>\n
\u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062d\u0633\u0627\u0628\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629 \u0644\u062a\u062d\u062f\u064a\u062f TDEE \u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u060c \u0648\u0644\u0643\u0646 \u0633\u062a\u062c\u062f \u0623\u0646\u0647 \u0645\u0646 \u0627\u0644\u0623\u0633\u0647\u0644 \u0628\u0643\u062b\u064a\u0631\u00a0\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062d\u0627\u0633\u0628\u0629 TDEE \u0641\u064a<\/strong>\u00a0\u0642\u0633\u0645 \u0644\u0648\u062d\u0629 \u0627\u0644\u0645\u0639\u0644\u0648\u0645\u0627\u062a<\/strong><\/em>. \u0645\u0627 \u0639\u0644\u064a\u0643 \u0633\u0648\u0649 \u0643\u062a\u0627\u0628\u0629 \u0627\u0644\u0645\u0639\u0644\u0648\u0645\u0627\u062a \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u0629\u060c \u0648\u0633\u062a\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 \u0639\u0644\u0649 \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0632\u0646\u0643 \u0627\u0644\u062d\u0627\u0644\u064a.<\/p>\n
\u062b\u0645\u060c \u0637\u0631\u062d 300-500 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u0639\u062f\u062f. \u0647\u0630\u0627 \u0647\u0648 \u0645\u0642\u062f\u0627\u0631 \u0645\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062a\u0646\u0627\u0648\u0644\u0647 \u0644\u0627\u0646\u0642\u0627\u0635 \u0648\u0632\u0646\u0647 \u062f\u0648\u0646 \u062a\u062c\u0648\u064a\u0639 \u0646\u0641\u0633\u0643 \u0648\u062f\u0648\u0646 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u062a\u0642\u064a\u064a\u062f\u064a \u0628\u0634\u0639. \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u060c \u064a\u0645\u0643\u0646\u0643 \u0623\u0646 \u062a\u0623\u0643\u0644 \u0645\u0627 \u062a\u0631\u064a\u062f. \u062a\u0648\u0641\u064a\u0631 \u0644\u0643 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0639\u062f\u062f \u0627\u0644\u0635\u062d\u064a\u062d \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0644\u0627 \u064a\u0647\u0645 \u0643\u062b\u064a\u0631\u0627 \u0645\u0646 \u0623\u064a\u0646 \u0623\u062a\u0648\u0627.<\/p>\n
\u0628\u0639\u062f \u0643\u0644 \u0634\u064a\u0621\u060c 300 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u0646 \u0627\u0644\u062d\u0644\u0648\u0649\u060c 300 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u0646 \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646\u060c \u0648 300 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u0646 \u0627\u0644\u0643\u064a\u0646\u0648\u0627 \u0643\u0644\u0647\u0627 \u062a\u0648\u0641\u0631 \u062c\u0633\u0645\u0643 \u0628\u0646\u0641\u0633 \u0627\u0644\u0643\u0645\u064a\u0629 \u0645\u0646 \u0627\u0644\u0637\u0627\u0642\u0629.<\/p>\n
\u0647\u0630\u0627 \u0644\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0647 \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0628\u0634\u0643\u0644 \u063a\u064a\u0631 \u0635\u062d\u064a \u060c \u062d\u064a\u062b \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u062c\u064a\u062f\u0627 \u0623\u064a\u0636\u0627 \u0644\u0635\u062d\u062a\u0643. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0628\u0627\u0644\u062a\u0623\u0643\u064a\u062f \u0625\u0644\u0649 \u0627\u0644\u062a\u062e\u0644\u064a \u0639\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0641\u0636\u0644\u0629 \u0644\u062f\u064a\u0643. \u0633\u062a\u062d\u062a\u0627\u062c \u0641\u0642\u0637 \u0625\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0627\u062a \u0623\u0642\u0644 \u0645\u0646\u0647\u0627.<\/p>\n
\u0627\u0633\u062a\u062e\u062f\u0645 \u062a\u0637\u0628\u064a\u0642 \u062a\u062a\u0628\u0639 \u0627\u0644\u0637\u0639\u0627\u0645 \u0644\u062a\u0633\u062c\u064a\u0644 \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u064a\u0648\u0645\u064a\u0627 \u0648\u0627\u0644\u062a\u062d\u0643\u0645 \u0628\u0647\u0627. \u064a\u0633\u062a\u063a\u0631\u0642 \u0627\u0644\u0623\u0645\u0631 \u0628\u0636\u0639 \u062f\u0642\u0627\u0626\u0642 \u0641\u0642\u0637 \u060c \u0648\u0644\u0643\u0646\u0647 \u0633\u064a\u0648\u0641\u0631 \u0644\u0643 \u0623\u0634\u0647\u0631\u0627 \u0648\u062d\u062a\u0649 \u0633\u0646\u0648\u0627\u062a \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u0648\u0627\u0644\u062c\u0647\u062f \u0627\u0644\u0636\u0627\u0626\u0639\u064a\u0646.<\/p>\n
\u0642\u0627\u0639\u062f\u0629 #3 – \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0645\u0639 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629<\/h3>\n
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![\"Brooke](\"https:\/\/fitnessvolt.com\/wp-content\/uploads\/2020\/12\/brooke-wells-750x767.jpg\")
\u0628\u0631\u0648\u0643 \u0648\u064a\u0644\u0632 (\u0635\u0648\u0631\u0629 \u0645\u062c\u0627\u0645\u0644\u0629 \u0645\u0646 \u0634\u0631\u0643\u0629 \u0643\u0631\u0648\u0633 \u0641\u064a\u062a)<\/figcaption><\/figure>\n \u0623\u0633\u0647\u0644 \u0637\u0631\u064a\u0642\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0623\u0632 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0647\u0648 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629.<\/p>\n
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\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0628\u0639\u0636 \u0627\u0644\u0642\u0644\u0628 \u0644\u0623\u0646\u0647 \u062c\u064a\u062f \u0644\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629\u060c \u0648\u0644\u0643\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u0643\u062b\u064a\u0631 \u063a\u064a\u0631 \u0636\u0631\u0648\u0631\u064a \u0639\u0644\u0649 \u062d\u062f \u0633\u0648\u0627\u0621\u060c \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0642\u0648\u0636 \u062d\u062a\u0649 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0628\u0628 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0645\u0632\u0645\u0646 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0646\u062e\u0641\u0627\u0636 \u0641\u064a TDEE \u0627\u0644\u062e\u0627\u0635 \u0628\u0643.<\/p>\n
\u0628\u062f\u0644\u0627 \u0645\u0646 \u0630\u0644\u0643\u060c \u0623\u0641\u0636\u0644 \u0623\u0646\u0648\u0627\u0639 \u0645\u0645\u0627\u0631\u0633\u0629 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644 \u0647\u064a:<\/strong><\/p>\n
- \n
- \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629<\/strong><\/li>\n
- \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0641\u0627\u0635\u0644<\/strong><\/li>\n<\/ul>\n
\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629<\/h4>\n
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\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0641\u0627\u0635\u0644<\/h4>\n
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\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644:<\/strong><\/p>\n
- \n
- \u0627\u0644\u0642\u0641\u0632 \u0639\u0644\u0649 \u0627\u0644\u062d\u0628\u0644 \u0644\u0645\u062f\u0629 60 \u062b\u0627\u0646\u064a\u0629\u060c \u0648\u0627\u0644\u0631\u0627\u062d\u0629 \u0644\u0645\u062f\u0629 60 \u062b\u0627\u0646\u064a\u0629\u060c \u0648\u0643\u0631\u0631 8 \u0645\u0631\u0627\u062a<\/li>\n
- \u0633\u0628\u0631\u064a\u0646\u062a \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629\u060c \u0648\u0627\u0644\u0645\u0634\u064a \u0644\u0645\u062f\u0629 60 \u062b\u0627\u0646\u064a\u0629\u060c \u0648\u0643\u0631\u0631 10 \u0645\u0631\u0627\u062a<\/li>\n
- \u0635\u0641 \u0628\u0642\u0648\u0629 \u0644\u0645\u062f\u0629 \u062b\u0644\u0627\u062b \u062f\u0642\u0627\u0626\u0642\u060c \u0633\u0647\u0644 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629\u060c \u064a\u062a\u0643\u0631\u0631 6 \u0645\u0631\u0627\u062a<\/li>\n
- Kettlebell \u064a\u062a\u0623\u0631\u062c\u062d \u0644\u0645\u062f\u0629 20 \u062b\u0627\u0646\u064a\u0629\u060c \u0648\u0627\u0644\u0631\u0627\u062d\u0629 \u0644\u0645\u062f\u0629 10 \u062b\u0627\u0646\u064a\u0629\u060c \u0648\u0643\u0631\u0631 8 \u0645\u0631\u0627\u062a (\u062a\u0627\u0628\u0627\u062a\u0627\u0633)<\/li>\n<\/ul>\n
\u0645\u0646 \u0627\u0644\u0646\u0627\u062d\u064a\u0629 \u0627\u0644\u0645\u062b\u0627\u0644\u064a\u0629 \u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u062d\u0627\u0648\u0644 \u062a\u062a\u0631\u0627\u0643\u0645 \u062d\u0648\u0627\u0644\u064a \u062e\u0645\u0633 \u0633\u0627\u0639\u0627\u062a \u0645\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639. \u0627\u062e\u062a\u0631 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0645\u062a\u0639 \u0628\u0647\u0627 \u0648\u0627\u0628\u062d\u062b \u0639\u0646 \u0637\u0631\u0642 \u0644\u062c\u0639\u0644 \u0627\u0644\u0639\u0645\u0644 \u0628\u0647\u0627 \u0645\u0631\u064a\u062d\u0627 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646.<\/p>\n
\u0645\u062b\u0644 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u0644\u0627 \u062a\u062a\u0645\u062a\u0639 \u0645\u0627 \u062a\u0642\u0648\u0645\u0648\u0646 \u0628\u0647 \u060c \u0623\u0648 \u064a\u062b\u0628\u062a \u0623\u0646 \u064a\u0643\u0648\u0646 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0645\u062a\u0627\u0639\u0628 \u0645\u0645\u0627 \u064a\u0633\u062a\u062d\u0642 \u060c \u0648\u0643\u0646\u062a \u0623\u0642\u0644 \u0639\u0631\u0636\u0629 \u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643. \u0644\u0630\u0627 \u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u0644\u0627 \u062a\u062a\u0645\u062a\u0639 \u0623\u0648 \u0644\u062f\u064a\u0643 \u0627\u0644\u0648\u0642\u062a \u0644\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u0649 \u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629 \u062a\u062c\u0627\u0631\u064a\u0629 \u060c \u0648\u0627\u0644\u0646\u0638\u0631 \u0641\u064a \u0637\u0631\u0642 \u0644\u0644\u0639\u0645\u0644 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u060c \u0648\u0627\u0644\u0646\u0638\u0631 \u0641\u064a \u0628\u0646\u0627\u0621 \u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u0631\u0622\u0628.<\/p>\n
\u0647\u0646\u0627 \u0639\u064a\u0646\u0629 \u062c\u062f\u0648\u0644 \u0623\u0633\u0628\u0648\u0639\u064a. \u0645\u062c\u0631\u062f \u0641\u062a\u062d\u0629 \u062a\u062c\u0631\u064a\u0628 \u0627\u0644\u0645\u0641\u0636\u0644 \u0644\u062f\u064a\u0643 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0625\u0637\u0627\u0631:<\/strong><\/p>\n
\n\n\n
\n \u0627\u0644\u0627\u062b\u0646\u064a\u0646<\/strong><\/td>\n \u0627\u0644\u062b\u0644\u0627\u062b\u0627\u0621<\/strong><\/td>\n \u0627\u0644\u0623\u0631\u0628\u0639\u0627\u0621<\/strong><\/td>\n \u0627\u0644\u062e\u0645\u064a\u0633<\/strong><\/td>\n \u0627\u0644\u062c\u0645\u0639\u0629<\/strong><\/td>\n \u0627\u0644\u0633\u0628\u062a<\/strong><\/td>\n \u0627\u0644\u0623\u062d\u062f<\/strong><\/td>\n<\/tr>\n \n \u0641\u062a\u0631\u0627\u062a<\/td>\n \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629<\/td>\n \u0641\u062a\u0631\u0627\u062a<\/td>\n \u0627\u0633\u062a\u0631\u0627\u062d<\/td>\n \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629<\/td>\n \u0641\u062a\u0631\u0627\u062a<\/td>\n \u0627\u0633\u062a\u0631\u0627\u062d<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n \u0623\u0648\u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062a\u0645\u062a\u0639 \u0642\u0648\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0642\u0644\u0628:<\/strong><\/p>\n
\n\n\n
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\u0627\u0644\u0642\u0627\u0639\u062f\u0629 #4 \u2013 \u062a\u0639\u062f\u064a\u0644 \u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0637\u0639\u0627\u0645 \u0644\u0645\u0646\u0639 \u0627\u0644\u062c\u0648\u0639<\/h3>\n
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\u0627\u0644\u062c\u0648\u0639 \u0647\u0648 \u0639\u062f\u0648 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646. \u0639\u0646\u062f\u0645\u0627 \u062a\u0623\u0643\u0644 \u0623\u0642\u0644\u060c \u064a\u0639\u062a\u0642\u062f \u062c\u0633\u0645\u0643 \u062e\u0637\u0623 \u0623\u0646\u0643 \u0641\u064a \u062e\u0637\u0631 \u0627\u0644\u062c\u0648\u0639\u060c \u0648\u064a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u062c\u0648\u0639 \u0644\u062a\u062d\u0641\u064a\u0632\u0643 \u0639\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645. \u0644\u0627 \u064a\u062f\u0631\u0643 \u0623\u0646\u0643 \u0627\u062e\u062a\u0631\u062a \u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0627\u062a \u0623\u0642\u0644 \u0642\u0644\u064a\u0644\u0627. \u062c\u0633\u0645 \u063a\u0628\u064a!<\/p>\n
\u0644\u0630\u0627\u060c \u0641\u0625\u0646 \u0623\u064a \u0634\u064a\u0621 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0644\u0625\u062e\u0631\u0627\u062c \u0627\u0644\u062c\u0648\u0639 \u0639\u0646 \u0645\u0633\u0627\u0631\u0647 \u0633\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0648\u0642\u0641 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u0630\u064a \u0645\u0646 \u0634\u0623\u0646\u0647 \u0623\u0646 \u064a\u0639\u0631\u0642\u0644 \u062c\u0647\u0648\u062f \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643.<\/p>\n
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- \n
- \u0643\u0627\u0646\u062f\u064a<\/li>\n
- \u0627\u0644\u0645\u0639\u062c\u0646\u0627\u062a<\/li>\n
- \u0627\u0644\u062e\u0628\u0632 \u0627\u0644\u0623\u0628\u064a\u0636<\/li>\n
- \u0635\u0648\u062f\u0627<\/li>\n
- \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0623\u0628\u064a\u0636<\/li>\n
- \u0627\u0644\u0648\u062c\u0628\u0627\u062a<\/li>\n
- \u0627\u0644\u0645\u0639\u0643\u0631\u0648\u0646\u0629 \u0627\u0644\u0628\u064a\u0636\u0627\u0621<\/li>\n
- \u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u0645\u0631\u064a\u062d \u0627\u0644\u0645\u0639\u0628\u0623 \u0645\u0633\u0628\u0642\u0627<\/li>\n<\/ul>\n
\u0646\u062d\u0646 \u0644\u0627 \u0646\u0642\u0648\u0644 \u0623\u0646\u0643 \u0644\u0627 \u062a\u0633\u062a\u0637\u064a\u0639 \u062a\u0646\u0627\u0648\u0644 \u0647\u0630\u0647 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0644\u0623\u0646 \u0647\u0630\u0627 \u0644\u064a\u0633 \u0646\u0638\u0627\u0645\u0627 \u063a\u0630\u0627\u0626\u064a\u0627. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0641\u0625\u0646 \u062a\u0646\u0627\u0648\u0644 \u0637\u0639\u0627\u0645 \u0648\u0633\u0643\u0631 \u0623\u0642\u0644 \u062f\u0642\u0629 \u064a\u0639\u0646\u064a \u0623\u0646\u0647 \u064a\u0645\u0643\u0646\u0643 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u0635\u062d\u064a \u060c \u0648\u0633\u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0643 \u062c\u0648\u0639 \u0623\u0642\u0644 \u0644\u0644\u062a\u0639\u0627\u0645\u0644 \u0645\u0639\u0647.<\/p>\n
\u0644\u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646 \u062f\u0648\u0646 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a\u060c \u0642\u0645 \u0628\u0628\u0646\u0627\u0621 \u0648\u062c\u0628\u0627\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0646\u062d\u0648 \u0647\u0630\u0627:<\/strong><\/p>\n
\u0628\u0631\u0648\u062a\u064a\u0646<\/h4>\n
![\"Animal](\"https:\/\/fitnessvolt.com\/wp-content\/uploads\/2020\/10\/animal-and-plant-protein-750x536.jpg\")
\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u064a \u0648\u0627\u0644\u0646\u0628\u0627\u062a\u064a<\/figcaption><\/figure>\n \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u2013 \u0623\u0648\u0644 \u0634\u064a\u0621 \u0644\u0644\u0646\u0638\u0631 \u0639\u0646\u062f \u0628\u0646\u0627\u0621 \u0648\u062c\u0628\u0629 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0643\u0645\u0627\u0644 \u0647\u0648 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646. \u0648\u062a\u0634\u0645\u0644 \u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u062c\u064a\u062f\u0629 \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u062f\u062c\u0627\u062c \u0648\u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0648\u0627\u0644\u0628\u064a\u0636 \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627. \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0644\u062a\u0639\u0627\u0641\u064a\u060c \u0648\u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u0627\u0644\u0646\u0645\u0648.<\/p>\n
\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0647\u0648 \u0623\u064a\u0636\u0627 \u0627\u0644\u0625\u0634\u0628\u0627\u0639 \u062c\u062f\u0627 (\u0645\u0644\u0621)\u060c \u0648\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u064a\u0648\u0641\u0631 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0645\u0639 \u062f\u0641\u0639\u0629 \u0635\u063a\u064a\u0631\u0629 \u0648\u0644\u0643\u0646 \u0630\u0627\u062a \u0645\u063a\u0632\u0649.<\/p>\n
\u062e\u0636\u0631\u0648\u0627\u062a<\/h4>\n
\n![\"Vegetables\"](\"https:\/\/fitnessvolt.com\/wp-content\/uploads\/2021\/04\/vegetables-750x536.jpg\")
<\/figure>\n<\/div>\n\u0627\u0644\u062e\u0636\u0627\u0631 \u0645\u0646\u062e\u0641\u0636\u0629 \u0641\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0648\u0627\u0631\u062a\u0641\u0627\u0639 \u0641\u064a \u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0645\u063a\u0630\u064a\u0629 \u062c\u062f\u0627\u060c \u0648\u0645\u0644\u0621 \u062c\u062f\u0627. \u0628\u0627\u0633\u062a\u062b\u0646\u0627\u0621 \u0627\u0644\u0628\u0637\u0627\u0637\u0627\u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0627\u062a \u063a\u064a\u0631 \u0645\u062d\u062f\u0648\u062f\u0629 \u062a\u0642\u0631\u064a\u0628\u0627 \u0645\u0646 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0648\u0644\u0627 \u062a\u0632\u0627\u0644 \u062a\u0641\u0642\u062f \u0627\u0644\u0648\u0632\u0646. \u0647\u0644 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062c\u0648\u0639\u061f \u0623\u0643\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062e\u0636\u0627\u0631!<\/p>\n
\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629<\/h4>\n
![\"Healthy](\"https:\/\/fitnessvolt.com\/wp-content\/uploads\/2017\/07\/7-Healthy-Fats-750x536.jpg\")
\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629<\/figcaption><\/figure>\n \u062e\u0644\u0627\u0641\u0627 \u0644\u0644\u0627\u0639\u062a\u0642\u0627\u062f \u0627\u0644\u0634\u0627\u0626\u0639\u060c \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u064a\u0633\u062a \u0628\u0627\u0644\u0636\u0631\u0648\u0631\u0629 \u062a\u0633\u0645\u064a\u0646. \u0645\u062b\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0647\u064a \u0627\u0644\u0625\u0634\u0628\u0627\u0639\u060c \u0648\u0623\u0634\u064a\u0627\u0621 \u0645\u062b\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0623\u062d\u0627\u062f\u064a\u0629 \u0648\u063a\u064a\u0631 \u0627\u0644\u0645\u0634\u0628\u0639\u0629 \u0635\u062d\u064a\u0629 \u062c\u062f\u0627. \u0645\u0635\u0627\u062f\u0631 \u062c\u064a\u062f\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u062a\u0634\u0645\u0644 \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0648\u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648 \u0648\u0635\u0641\u0627\u0631 \u0627\u0644\u0628\u064a\u0636 \u0648\u0627\u0644\u0623\u0633\u0645\u0627\u0643.<\/p>\n
\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0623\u0642\u0644 \u0633\u064a\u0648\u0641\u0631 \u0644\u0643 \u0628\u0639\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0648\u0644\u0643\u0646 \u0633\u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u062e\u0637\u0623 \u0627\u0644\u0641\u0627\u062f\u062d \u0644\u0644\u0642\u0636\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u062f\u0647\u0648\u0646 \u0645\u0646 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u062a\u0645\u0627\u0645\u0627.<\/p>\n
\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/h4>\n
\n![\"Comptex](\"https:\/\/fitnessvolt.com\/wp-content\/uploads\/2021\/04\/comptex-carbohydrates-750x536.jpg\")
<\/figure>\n<\/div>\n\u062a\u062d\u062a\u0648\u064a \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0639\u0644\u0649 \u0643\u0645\u064a\u0627\u062a \u0645\u062a\u0641\u0627\u0648\u062a\u0629 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c \u0648\u0644\u0643\u0646\u0647\u0627 \u0639\u0627\u062f\u0629 \u0645\u0627 \u062a\u0643\u0648\u0646 \u0645\u0646\u062e\u0641\u0636\u0629 \u0646\u0633\u0628\u064a\u0627. \u0648\u062a\u0634\u0645\u0644 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0623\u0643\u062b\u0631 \u0648\u0636\u0648\u062d\u0627 \u0644\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0623\u0631\u0632 \u0648\u0627\u0644\u0645\u0639\u0643\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u062e\u0628\u0632 \u0648\u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0648\u0627\u0644\u062d\u0628\u0648\u0628. \u062a\u062d\u0638\u0631 \u0628\u0639\u0636 \u0627\u0644\u0623\u0646\u0638\u0645\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0647\u0630\u0647 \u0627\u0644\u0623\u0637\u0639\u0645\u0629\u060c \u0648\u0644\u0643\u0646 \u0647\u0630\u0627 \u064a\u0624\u062f\u064a \u0639\u0627\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u0631\u063a\u0628\u0629 \u0627\u0644\u0634\u062f\u064a\u062f\u0629. \u0628\u062f\u0644\u0627 \u0645\u0646 \u0630\u0644\u0643\u060c \u062a\u0646\u0627\u0648\u0644 \u0647\u0630\u0647 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0641\u064a \u0627\u0644\u0627\u0639\u062a\u062f\u0627\u0644 \u0633\u0648\u0641 \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0628\u0629 \u0627\u0644\u0634\u062f\u064a\u062f\u0629 \u0641\u064a \u0627\u0644\u062e\u0644\u064a\u062c \u0648\u0623\u064a\u0636\u0627 \u062a\u0639\u0637\u064a\u0643 \u0627\u0644\u0637\u0627\u0642\u0629.<\/p>\n
\u0644\u0645 \u064a\u0643\u0646 \u0644\u062f\u064a\u0643 \u0644\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0628\u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0641\u064a \u0643\u0644 \u0648\u0642\u062a\u060c \u0648\u0644\u0643\u0646 \u0643\u0644\u0645\u0627 \u0643\u0627\u0646 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0627\u0644\u062a\u064a \u062a\u062a\u0628\u0639 \u0647\u0630\u0647 \u0627\u0644\u0645\u0628\u0627\u062f\u0626 \u0627\u0644\u062a\u0648\u062c\u064a\u0647\u064a\u0629\u060c \u0648\u0623\u0633\u0647\u0644 \u0639\u0644\u064a\u0643 \u0627\u0646\u0642\u0627\u0635 \u0648\u0632\u0646\u0647.<\/p>\n
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\u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0647\u0648 \u0623\u0643\u062b\u0631 \u0623\u0647\u0645\u064a\u0629 \u0628\u0643\u062b\u064a\u0631 \u0645\u0645\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0623\u0643\u0644 \u0645\u0631\u062a\u064a\u0646 \u0623\u0648 \u0633\u062a \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u064a\u0648\u0645\u060c \u0644\u0630\u0644\u0643 \u0631\u0643\u0632 \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u062a\u064a \u062a\u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0628\u062f\u0644\u0627 \u0645\u0646 \u0630\u0644\u0643.<\/p>\n
\u0642\u0627\u0639\u062f\u0629 #5 – \u0627\u0644\u062c\u0644\u0648\u0633 \u0623\u0642\u0644\u060c \u0648\u0627\u0644\u062a\u062d\u0631\u0643 \u0623\u0643\u062b\u0631<\/h3>\n
\u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0627\u062a \u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u0637\u0639\u0627\u0645\u060c \u0648\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u060c \u0648\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0633\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062e\u0644\u0642 \u0639\u062c\u0632 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0627\u062c\u0647\u0627 \u0644\u0627\u0646\u0642\u0627\u0635 \u0648\u0632\u0646\u0647 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u064a\u0647 \u062f\u0648\u0646 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a. \u0648\u0644\u0643\u0646\u060c \u0643\u0644\u0645\u0627 \u0643\u0646\u062a \u0623\u0643\u062b\u0631 \u0627\u0633\u062a\u0642\u0631\u0627\u0631\u0627\u060c \u0643\u0644\u0645\u0627 \u0643\u0627\u0646\u062a \u0647\u0630\u0647 \u0627\u0644\u062a\u062f\u062e\u0644\u0627\u062a \u0623\u0642\u0644 \u062a\u0623\u062b\u064a\u0631\u0627.<\/p>\n
\n![\"Brooke](\"https:\/\/fitnessvolt.com\/wp-content\/uploads\/2020\/11\/brooke-wells-at-crossfit-games-2020-750x536.png\")
<\/figure>\n<\/div>\n\u062d\u062a\u0649 \u0623\u0643\u062b\u0631 \u0627\u0644\u0645\u062a\u062d\u0645\u0633\u064a\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0631\u0628\u0645\u0627 \u0627\u0644\u0633\u0627\u0639\u0627\u062a \u0641\u0642\u0637 \u062d\u062a\u0649 \u062d\u0648\u0627\u0644\u064a 5-6 \u0633\u0627\u0639\u0627\u062a \u0645\u0646 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u060c \u0645\u0645\u0627 \u064a\u062a\u0631\u0643 \u0636\u062e\u0645 160+ \u0633\u0627\u0639\u0627\u062a \u0645\u0646 \u0627\u0644\u062e\u0645\u0648\u0644 \u0627\u0644\u0645\u062d\u062a\u0645\u0644\u0629. \u062e\u0644\u0627\u0644 \u0647\u0630\u0627 \u0627\u0644\u0648\u0642\u062a\u060c \u064a\u062a\u0628\u0627\u0637\u0623 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0625\u0644\u0649 \u0627\u0644\u0632\u062d\u0641\u060c \u0648\u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0623\u0628\u0637\u0623\u060c \u0623\u064a\u0636\u0627.<\/p>\n
\u0641\u064a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a\u060c \u062a\u0624\u062f\u064a \u0632\u064a\u0627\u062f\u0629 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0625\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639 \u0648\u0623\u0633\u0647\u0644 \u0648\u0645\u0646\u0639 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0633\u062a\u0639\u0627\u062f\u0629 (3). \u0647\u0630\u0627 \u0644\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0643 \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u060c \u0641\u0642\u0637 \u0623\u0646\u0643 \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0627\u0644\u062c\u0644\u0648\u0633 \u0623\u0642\u0644. \u064a\u0637\u0644\u0642 \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0639\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0625\u0636\u0627\u0641\u064a\u0629 \u0639\u062f\u0645 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u060c \u0623\u0648 NEAT \u0644\u0641\u062a\u0631\u0629 \u0642\u0635\u064a\u0631\u0629.<\/p>\n
\u0648\u0645\u0646 \u0623\u0645\u062b\u0644\u0629 NEAT \u0645\u0627 \u064a\u0644\u064a:<\/strong><\/p>\n
- \n
- \u0627\u0644\u0628\u0648\u0644\u0646\u062c<\/li>\n
- \u0646\u0642\u0644 \u0627\u0644\u0628\u0642\u0627\u0644\u0629 \u0645\u0646 \u0627\u0644\u0645\u062a\u062c\u0631<\/li>\n
- \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0644\u0644\u0646\u0642\u0644<\/li>\n
- \u0645\u0634\u0627\u0631\u064a\u0639 DIY<\/li>\n
- \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062f\u0627\u0626\u0631\u0629 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0633\u0631\u064a\u0639\u0629 \u0639\u0646\u062f \u0627\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638<\/li>\n
- \u062a\u0639\u0641\u064a\u0631<\/li>\n
- \u0627\u0633\u062a\u0643\u0634\u0627\u0641 \u0645\u062f\u064a\u0646\u062a\u0643<\/li>\n
- \u0627\u0644\u0628\u0633\u062a\u0646\u0647<\/li>\n
- \u0627\u0644\u0630\u0647\u0627\u0628 \u0641\u064a \u0646\u0632\u0647\u0629<\/li>\n
- \u0642\u0635 \u0627\u0644\u0639\u0634\u0628<\/li>\n
- \u0627\u0644\u0644\u0639\u0628 \u0645\u0639 \u0623\u0637\u0641\u0627\u0644\u0643<\/li>\n
- \u0623\u0648\u0631\u0627\u0642 \u0627\u0644\u0631\u0627\u0643\u064a\u0646\u063a<\/li>\n
- \u0627\u0644\u0631\u064a\u0627\u0636\u0627\u062a \u0627\u0644\u062a\u0631\u0641\u064a\u0647\u064a\u0629<\/li>\n
- \u062c\u0631\u0641 \u0627\u0644\u062b\u0644\u0648\u062c<\/li>\n
- \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0645\u0646 \u0623\u062c\u0644 \u0627\u0644\u0645\u062a\u0639\u0629<\/li>\n
- \u0623\u062e\u0630 \u0627\u0644\u0643\u0644\u0628 \u0644\u0644\u0646\u0632\u0647\u0629<\/li>\n
- \u0625\u062e\u0631\u0627\u062c \u0627\u0644\u0642\u0645\u0627\u0645\u0629<\/li>\n
- \u0643\u0646\u0633<\/li>\n
- \u0627\u0644\u0645\u0634\u064a \u0644\u0644\u0646\u0642\u0644<\/li>\n
- \u063a\u0633\u0644 \u0627\u0644\u0623\u0637\u0628\u0627\u0642<\/li>\n
- \u063a\u0633\u0644 \u0627\u0644\u0633\u064a\u0627\u0631\u0629<\/li>\n<\/ul>\n
\u0623\u0646\u0634\u0637\u0629 NEAT \u0633\u0647\u0644\u0629 \u060c \u0644\u064a\u0633\u062a \u0645\u062a\u0639\u0628\u0629 \u060c \u0648\u0644\u0646 \u062a\u062a\u062f\u0627\u062e\u0644 \u0645\u0639 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0641\u0625\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0646\u0634\u0627\u0637 \u0633\u062a\u0632\u064a\u062f \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0645\u0646 \u0646\u0641\u0642\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643\u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u0635\u064a\u0627\u0646\u0629 \u0628\u0634\u0643\u0644 \u0623\u0633\u0647\u0644. \u0648\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0646\u0634\u0627\u0637 \u0623\u0643\u062b\u0631 \u0641\u064a \u062a\u0639\u0648\u064a\u0636 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0645\u0633\u062a\u0642\u0631\u0629\u060c \u0627\u0644\u062a\u064a \u062b\u0628\u062a \u0623\u0646 \u0644\u0647\u0627 \u062a\u0623\u062b\u064a\u0631\u0627 \u0633\u0644\u0628\u064a\u0627 \u0644\u0644\u063a\u0627\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629 (4).<\/p>\n
\u0627\u0644\u0642\u0627\u0639\u062f\u0629 #6 \u2013 \u0627\u0644\u062a\u0632\u0645 \u0628\u0647\u0627!<\/h3>\n
\u0627\u0644\u062a\u063a\u064a\u064a\u0631\u0627\u062a \u0627\u0644\u0645\u0624\u0642\u062a\u0629 \u062a\u0646\u062a\u062c \u0646\u062a\u0627\u0626\u062c \u0645\u0624\u0642\u062a\u0629. \u0647\u0630\u0627 \u0647\u0648 \u0627\u0644\u0633\u0628\u0628 \u0641\u064a \u0623\u0646 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0642\u0635\u064a\u0631\u0629 \u0627\u0644\u0623\u062c\u0644 \u0648\u0623\u0646\u0638\u0645\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u063a\u064a\u0631 \u0627\u0644\u0645\u0633\u062a\u062f\u0627\u0645\u0629 \u0644\u0627 \u062a\u0639\u0645\u0644. \u0628\u0645\u062c\u0631\u062f \u0627\u0644\u062a\u0648\u0642\u0641\u060c \u0633\u064a\u0646\u062a\u0647\u064a \u0628\u0643 \u0627\u0644\u0623\u0645\u0631 \u0625\u0644\u0649 \u062d\u064a\u062b \u0628\u062f\u0623\u062a – \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\u060c \u063a\u064a\u0631 \u0635\u062d\u064a\u0629\u060c \u0648\u063a\u064a\u0631 \u0633\u0639\u064a\u062f\u0629.<\/p>\n
\n![\"Brooke](\"https:\/\/fitnessvolt.com\/wp-content\/uploads\/2021\/02\/brooke-ence-transformation-crossfit--750x536.jpg\")
<\/figure>\n<\/div>\n\u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u062c\u0645\u064a\u0639 \u0627\u0644\u0642\u0648\u0627\u0639\u062f \u0627\u0644\u0645\u0630\u0643\u0648\u0631\u0629 \u0623\u0639\u0644\u0627\u0647 \u0633\u0648\u0641 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u062f\u0648\u0646 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a\u060c \u0648\u0623\u0646\u0647\u0627 \u0633\u0648\u0641 \u062a\u0639\u0645\u0644 \u0641\u0642\u0637 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062a\u0628\u0639 \u0644\u0647\u0645. \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0627\u0644\u0639\u0645\u0644\u064a\u0629!<\/p>\n
\u0647\u0630\u0627 \u0644\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0643 \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u062a\u0648\u0627\u0641\u0642\u0627 \u0628\u0646\u0633\u0628\u0629 100\u066a \u060c \u0648\u0644\u0643\u0646 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0641\u0639\u0644 \u0645\u0627 \u0641\u064a \u0648\u0633\u0639\u0647\u0627 \u0644\u0627\u062a\u0628\u0627\u0639 \u0627\u0644\u0642\u0648\u0627\u0639\u062f 80-90\u066a \u0645\u0646 \u0627\u0644\u0648\u0642\u062a. \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0627\u0633\u060c \u0633\u064a\u0643\u0648\u0646 \u0630\u0644\u0643 \u0643\u0627\u0641\u064a\u0627 \u0644\u062a\u0632\u0648\u064a\u062f\u0643 \u0628\u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u062a\u064a \u062a\u0631\u064a\u062f\u0647\u0627. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0641\u0625\u0646 \u0627\u0644\u0627\u0645\u062a\u062b\u0627\u0644 \u0628\u0646\u0633\u0628\u0629 100\u066a \u064a\u0639\u0646\u064a \u0623\u0646\u0643 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0646\u062a\u0627\u0626\u062c \u0623\u0641\u0636\u0644 \u0648\u062a\u0641\u0642\u062f \u0627\u0644\u0648\u0632\u0646 \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639.<\/p>\n
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