{"id":14413,"date":"2023-04-05T17:25:24","date_gmt":"2023-04-05T17:25:24","guid":{"rendered":"https:\/\/fitolympia.com\/?p=14413"},"modified":"2023-04-05T17:25:27","modified_gmt":"2023-04-05T17:25:27","slug":"post-workout-nutrition-what-to-eat-after-a-workout","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/post-workout-nutrition-what-to-eat-after-a-workout\/","title":{"rendered":"\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646: \u0645\u0627 \u064a\u062c\u0628 \u062a\u0646\u0627\u0648\u0644\u0647 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646"},"content":{"rendered":"\n<p>\u0639\u0646\u062f \u0627\u0644\u062a\u062e\u0637\u064a\u0637 \u0644\u0644\u062a\u0645\u0631\u064a\u0646 \u060c \u0647\u0646\u0627\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0627\u0644\u0630\u064a \u064a\u0630\u0647\u0628 \u0625\u0644\u064a\u0647 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u062a\u062d\u0642\u064a\u0642 \u0623\u0647\u062f\u0627\u0641\u0643.<\/p>\n\n\n\n<p>\u0643\u062c\u0632\u0621 \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u062c\u0647\u062f \u060c \u0647\u0646\u0627\u0643 \u0641\u0631\u0635\u0629 \u062c\u064a\u062f\u0629 \u0644\u0648\u0636\u0639 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0641\u064a&nbsp;<strong>\u0648\u062c\u0628\u0629 \u0645\u0627 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/strong>&nbsp;\u0648\u0644\u0643\u0646 \u0647\u0644 \u062a\u0639\u0637\u064a \u0648\u062c\u0628\u0629 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0646\u0641\u0633 \u0627\u0644\u0627\u0647\u062a\u0645\u0627\u0645\u061f \u0625\u0630\u0627 \u0644\u0645 \u064a\u0643\u0646 \u0643\u0630\u0644\u0643 \u060c \u0627\u0646\u0647\u0627 \u0641\u0643\u0631\u0629 \u062c\u064a\u062f\u0629 \u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643. \u0627\u062a\u0636\u062d \u0623\u0646 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629&nbsp;<em>\u0628\u0639\u062f<\/em>&nbsp;\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0644\u0627 \u064a\u0642\u0644 \u0623\u0647\u0645\u064a\u0629 \u0639\u0645\u0627 \u062a\u0623\u0643\u0644\u0647 \u0645\u0646 \u0642\u0628\u0644.<\/p>\n\n\n\n<p>\u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u060c \u0625\u0644\u064a\u0643 \u062f\u0644\u064a\u0644 \u0645\u0641\u0635\u0644.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.healthline.com%2Fnutrition%2Feat-after-workout&amp;media=https%3A%2F%2Fpost.healthline.com%2Fwp-content%2Fuploads%2F2021%2F06%2FSandwich-with-avocado-and-poached-eggs-1296x728-header.jpg&amp;description=Post-Workout%20Nutrition%3A%20What%20to%20Eat%20After%20a%20Workout\" target=\"_blank\" rel=\"noreferrer noopener\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2021\/06\/Sandwich-with-avocado-and-poached-eggs-1296x728-header.jpg?w=1155&amp;h=1528\" alt=\"\"\/><\/a><figcaption>\u0643\u0644\u0648\u062f\u064a\u0627 \u062a\u0648\u062a\u064a\u0631 \/ \u063a\u064a\u062a\u064a \u0635\u0648\u0631<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0647\u0645<\/h2>\n\n\n\n<p>\u0644\u0641\u0647\u0645 \u0643\u064a\u0641 \u064a\u0645\u0643\u0646 \u0644\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0628\u0639\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629\u060c \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0645\u0639\u0631\u0641\u0629 \u0643\u064a\u0641\u064a\u0629 \u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0639\u0644\u0649 \u062c\u0633\u0645\u0643.<\/p>\n\n\n\n<p>\u0639\u0646\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u062a\u0633\u062a\u062e\u062f\u0645 \u0639\u0636\u0644\u0627\u062a\u0643 \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646 \u2014 \u0645\u0635\u062f\u0631 \u0627\u0644\u0648\u0642\u0648\u062f \u0627\u0644\u0645\u0641\u0636\u0644 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u062e\u0627\u0635\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629. \u0648\u0647\u0630\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0633\u062a\u0646\u0641\u0627\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062c\u0632\u0626\u064a\u0627 \u0645\u0646 \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646. \u064a\u0645\u0643\u0646 \u0623\u064a\u0636\u0627 \u062a\u0642\u0633\u064a\u0645 \u0628\u0639\u0636 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0641\u064a \u0639\u0636\u0644\u0627\u062a\u0643 \u0648\u062a\u0644\u0641\u0647\u0627.<\/p>\n\n\n\n<p>\u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u064a\u062d\u0627\u0648\u0644 \u062c\u0633\u0645\u0643 \u0625\u0639\u0627\u062f\u0629 \u0628\u0646\u0627\u0621 \u0645\u062e\u0627\u0632\u0646 \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0647 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0625\u0635\u0644\u0627\u062d \u0648\u0625\u0639\u0627\u062f\u0629 \u0646\u0645\u0648 \u062a\u0644\u0643 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u064a\u0629. \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0628\u0639\u062f \u0648\u0642\u062a \u0642\u0635\u064a\u0631 \u0645\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639. \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n\n\n\n<p>\u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u062c\u0633\u0645\u0643:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u062a\u0642\u0644\u064a\u0644 \u0627\u0646\u0647\u064a\u0627\u0631 \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/li><li>\u0632\u064a\u0627\u062f\u0629 \u062a\u062e\u0644\u064a\u0642 \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a (\u0627\u0644\u0646\u0645\u0648)<\/li><li>\u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0645\u062e\u0627\u0632\u0646 \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646<\/li><li>\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u062a\u0639\u0627\u0641\u064a<\/li><\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>\u0645\u0644\u062e\u0635<\/strong><\/p><p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u0625\u0639\u0627\u062f\u0629 \u0628\u0646\u0627\u0621 \u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0645\u062e\u0627\u0632\u0646 \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646. \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062d\u0641\u064a\u0632 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u062f\u064a\u062f\u0629.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u062f\u0647\u0648\u0646<\/h2>\n\n\n\n<p>\u064a\u0634\u0627\u0631\u0643 \u0643\u0644 \u0645\u063a\u0630\u064a\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u2014&nbsp;<strong>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong>&nbsp;<strong>\u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/strong>&nbsp;<strong>\u0648\u0627\u0644\u062f\u0647\u0648\u0646&nbsp;<\/strong>\u2014 \u0641\u064a \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u062c\u0633\u0645\u0643. \u0644\u0647\u0630\u0627 \u0627\u0644\u0633\u0628\u0628 \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0643 \u0627\u0644\u0645\u0632\u064a\u062c \u0627\u0644\u0635\u062d\u064a\u062d.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0625\u0635\u0644\u0627\u062d \u0648\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/h3>\n\n\n\n<p>\u0645\u0645\u0627\u0631\u0633\u0629 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0646\u0647\u064a\u0627\u0631 \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u064a\u0639\u062a\u0645\u062f \u0645\u0639\u062f\u0644 \u062d\u062f\u0648\u062b \u0630\u0644\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u060c \u0648\u0644\u0643\u0646 \u062d\u062a\u0649 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0627\u0644\u0645\u062f\u0631\u0628\u064a\u0646 \u062a\u062f\u0631\u064a\u0628\u0627 \u062c\u064a\u062f\u0627 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0627\u0646\u0647\u064a\u0627\u0631 \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n\n\n\n<p>\u0627\u0633\u062a\u0647\u0644\u0627\u0643&nbsp;<strong>\u0643\u0645\u064a\u0629 \u0643\u0627\u0641\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong>&nbsp;\u0628\u0639\u062f \u062a\u062c\u0631\u064a\u0628 \u064a\u0639\u0637\u064a \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u0644\u0625\u0635\u0644\u0627\u062d \u0648\u0625\u0639\u0627\u062f\u0629 \u0628\u0646\u0627\u0621 \u0647\u0630\u0647 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a. \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0645\u0646\u062d\u0643 \u0644\u0628\u0646\u0627\u062a \u0627\u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0644\u0627\u0632\u0645\u0629 \u0644\u0628\u0646\u0627\u0621 \u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u062f\u064a\u062f\u0629.<\/p>\n\n\n\n<p>\u0645\u0646 \u0627\u0644\u0645\u0633\u062a\u062d\u0633\u0646 \u0623\u0646 \u062a\u0633\u062a\u0647\u0644\u0643 0.14-0.23 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0643\u0644 \u0631\u0637\u0644 \u0645\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 (0.3-0.5 \u063a\u0631\u0627\u0645 \/ \u0643\u062c\u0645) \u0628\u0639\u062f \u0648\u0642\u062a \u0642\u0635\u064a\u0631 \u062c\u062f\u0627 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n\n\n\n<p>\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0648\u062c\u062f\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0647 \u062a\u0623\u062b\u064a\u0631 \u0645\u0645\u0627\u062b\u0644 \u0639\u0644\u0649 \u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u062a\u0636\u062e\u0645\u060c \u0648\u062a\u063a\u064a\u0631\u0627\u062a \u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u062c\u0633\u0645 .<\/p>\n\n\n\n<p>\u0648\u0642\u062f \u0623\u0638\u0647\u0631\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 20-40 \u063a\u0631\u0627\u0645\u0627 \u0645\u0646&nbsp;<strong>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646&nbsp;<\/strong>\u0648\u064a\u0628\u062f\u0648 \u0623\u0646 \u062a\u0639\u0638\u064a\u0645 \u0642\u062f\u0631\u0629 \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0639\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u0627\u0646\u062a\u0639\u0627\u0634<\/h3>\n\n\n\n<p>\u062a\u0633\u062a\u062e\u062f\u0645 \u0645\u062e\u0627\u0632\u0646 \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646 \u0641\u064a \u062c\u0633\u0645\u0643 \u0643\u0648\u0642\u0648\u062f \u0623\u062b\u0646\u0627\u0621 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629\u060c \u0648\u064a\u0633\u0627\u0639\u062f \u0627\u0633\u062a\u0647\u0644\u0627\u0643&nbsp;<strong>\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a&nbsp;<\/strong>\u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u062a\u062c\u062f\u064a\u062f\u0647\u0627.<\/p>\n\n\n\n<p>\u064a\u0639\u062a\u0645\u062f \u0645\u0639\u062f\u0644 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u062a\u0627\u062c\u0631 \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0646\u0634\u0627\u0637. \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u062a\u062a\u0633\u0628\u0628 \u0631\u064a\u0627\u0636\u0627\u062a \u0627\u0644\u062a\u062d\u0645\u0644 \u0641\u064a \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062c\u0633\u0645\u0643 \u0644\u0644 \u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646 \u0623\u0643\u062b\u0631 \u0645\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629. \u0644\u0647\u0630\u0627 \u0627\u0644\u0633\u0628\u0628\u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0634\u0627\u0631\u0643 \u0641\u064a \u0631\u064a\u0627\u0636\u0627\u062a \u0627\u0644\u062a\u062d\u0645\u0644 (\u0627\u0644\u062c\u0631\u064a \u0648\u0627\u0644\u0633\u0628\u0627\u062d\u0629\u060c \u0648\u0645\u0627 \u0625\u0644\u0649 \u0630\u0644\u0643)\u060c \u0642\u062f \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0623\u0643\u062b\u0631 \u0645\u0646 \u0634\u062e\u0635 \u064a\u0634\u0627\u0631\u0643 \u0641\u064a \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644.<\/p>\n\n\n\n<p>\u062a\u0633\u062a\u0647\u0644\u0643 0.5-0.7 \u063a\u0631\u0627\u0645\u0627 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0644\u0643\u0644 \u0631\u0637\u0644 (1.1-1.5 \u063a\u0631\u0627\u0645 \/ \u0643\u062c\u0645) \u0645\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0641\u064a \u063a\u0636\u0648\u0646 30 \u062f\u0642\u064a\u0642\u0629 \u0628\u0639\u062f \u0646\u062a\u0627\u0626\u062c \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0641\u064a \u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u0633\u0644\u064a\u0645 \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646 .<\/p>\n\n\n\n<p>\u0648\u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643\u060c \u064a\u062a\u0645 \u062a\u062d\u0641\u064a\u0632 \u0625\u0641\u0631\u0627\u0632 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646\u060c \u0627\u0644\u0630\u064a \u064a\u0639\u0632\u0632 \u062a\u0648\u0644\u064a\u0641 \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646\u060c \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644 \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0645 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a.<\/p>\n\n\n\n<p>\u0644\u0630\u0644\u0643\u060c \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0643\u0644 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u0639\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u062a\u0648\u0644\u064a\u0641 \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646.<\/p>\n\n\n\n<p>\u062d\u0627\u0648\u0644 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0627\u062b\u0646\u064a\u0646 \u0628\u0646\u0633\u0628\u0629 3 \u0625\u0644\u0649 1 (\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0625\u0644\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646). \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0647\u0630\u0627 \u0647\u0648 40 \u063a\u0631\u0627\u0645\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648 120 \u063a\u0631\u0627\u0645\u0627 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a .<\/p>\n\n\n\n<p>\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0644\u0625\u0639\u0627\u062f\u0629 \u0628\u0646\u0627\u0621 \u0645\u062e\u0627\u0632\u0646 \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646 \u0647\u0648 \u0627\u0644\u0623\u0643\u062b\u0631 \u0623\u0647\u0645\u064a\u0629 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0645\u0627\u0631\u0633\u0648\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0641\u064a \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u062d\u064a\u0627\u0646\u060c \u0645\u062b\u0644 \u0645\u0631\u062a\u064a\u0646 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u064a\u0648\u0645. \u0625\u0630\u0627 \u0643\u0627\u0646 \u0644\u062f\u064a\u0643 1 \u0623\u0648 2 \u0623\u064a\u0627\u0645 \u0644\u0644\u0631\u0627\u062d\u0629 \u0628\u064a\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a\u060c \u0648\u0647\u0630\u0627 \u064a\u0635\u0628\u062d \u0623\u0642\u0644 \u0623\u0647\u0645\u064a\u0629.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u0627\u0644\u062f\u0647\u0648\u0646 \u0644\u064a\u0633\u062a \u0628\u0647\u0630\u0627 \u0627\u0644\u0633\u0648\u0621<\/h3>\n\n\n\n<p>\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u064a\u0639\u062a\u0642\u062f\u0648\u0646 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0639\u062f \u062a\u062c\u0631\u064a\u0628 \u064a\u0628\u0637\u0626 \u0627\u0644\u0647\u0636\u0645 \u0648\u064a\u0645\u0646\u0639 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629. \u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0642\u062f \u062a\u0628\u0637\u0626 \u0627\u0645\u062a\u0635\u0627\u0635 \u0648\u062c\u0628\u0629 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u060c \u0625\u0644\u0627 \u0623\u0646\u0647\u0627 \u0644\u0646 \u062a\u0642\u0644\u0644 \u0645\u0646 \u0641\u0648\u0627\u0626\u062f\u0647\u0627. \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0623\u0638\u0647\u0631\u062a \u062f\u0631\u0627\u0633\u0629 \u0623\u0646 \u0627\u0644\u062d\u0644\u064a\u0628 \u0627\u0644\u0643\u0627\u0645\u0644 \u0627\u0644\u062f\u0633\u0645 \u0643\u0627\u0646 \u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u062a\u0639\u0632\u064a\u0632 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 \u0627\u0644\u062d\u0644\u064a\u0628 \u0627\u0644\u062e\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u062f\u0633\u0645.<\/p>\n\n\n\n<p>\u0648\u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643\u060c \u0623\u0638\u0647\u0631\u062a \u062f\u0631\u0627\u0633\u0629 \u0623\u062e\u0631\u0649 \u0623\u0646\u0647 \u062d\u062a\u0649 \u0639\u0646\u062f \u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 (45\u066a \u0645\u0646 \u0627\u0644\u0637\u0627\u0642\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646) \u0628\u0639\u062f \u0627\u0644\u0639\u0645\u0644 \u0628\u0647\u0627\u060c \u0644\u0645 \u064a\u062a\u0623\u062b\u0631 \u062a\u062e\u0644\u064a\u0642 \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a .<\/p>\n\n\n\n<p>\u0642\u062f \u062a\u0643\u0648\u0646 \u0641\u0643\u0631\u0629 \u062c\u064a\u062f\u0629 \u0644\u0644\u062d\u062f \u0645\u0646 \u0643\u0645\u064a\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062a\u064a \u062a\u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0628\u0639\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629\u060c \u0648\u0644\u0643\u0646 \u0648\u062c\u0648\u062f \u0628\u0639\u0636 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0648\u062c\u0628\u0629 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0646 \u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u062a\u0639\u0627\u0641\u064a\u0643.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>\u0645\u0644\u062e\u0635<\/strong><\/p><p>\u0648\u062c\u0628\u0629 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0639 \u0643\u0644 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0633\u062a\u0639\u0632\u0632 \u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646 \u0648\u062a\u062e\u0644\u064a\u0642 \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0646\u0633\u0628\u0629 3 \u0625\u0644\u0649 1 (\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0625\u0644\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646) \u0647\u0648 \u0648\u0633\u064a\u0644\u0629 \u0639\u0645\u0644\u064a\u0629 \u0644\u062a\u062d\u0642\u064a\u0642 \u0630\u0644\u0643.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">\u062a\u0648\u0642\u064a\u062a \u0648\u062c\u0628\u0629 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0647\u0645<\/h2>\n\n\n\n<p>\u064a\u062a\u0645 \u062a\u0639\u0632\u064a\u0632 \u0642\u062f\u0631\u0629 \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u0625\u0639\u0627\u062f\u0629 \u0628\u0646\u0627\u0621 \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u0639\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629.<\/p>\n\n\n\n<p>\u0644\u0647\u0630\u0627 \u0627\u0644\u0633\u0628\u0628\u060c \u0645\u0646 \u0627\u0644\u0645\u0633\u062a\u062d\u0633\u0646 \u0623\u0646 \u062a\u0633\u062a\u0647\u0644\u0643 \u0645\u0632\u064a\u062c\u0627 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0623\u0642\u0631\u0628 \u0648\u0642\u062a \u0645\u0645\u0643\u0646 \u0628\u0639\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629. \u0641\u064a \u0627\u0644\u0645\u0627\u0636\u064a\u060c \u0623\u0648\u0635\u0649 \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0628\u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u063a\u0636\u0648\u0646 45 \u062f\u0642\u064a\u0642\u0629\u060c \u062d\u064a\u062b \u0623\u0646 \u062a\u0623\u062e\u064a\u0631 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0644\u0645\u062f\u0629 \u0644\u0627 \u062a\u062a\u062c\u0627\u0648\u0632 \u0633\u0627\u0639\u062a\u064a\u0646 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0642\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0646\u062e\u0641\u0627\u0636 \u0645\u0639\u062f\u0644\u0627\u062a \u062a\u062e\u0644\u064a\u0642 \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646 \u0628\u0646\u0633\u0628\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 50\u066a.<\/p>\n\n\n\n<p>\u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0641\u0642\u062f \u0648\u062c\u062f\u062a \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0627\u0644\u062d\u062f\u064a\u062b\u0629 \u0623\u0646 \u0646\u0627\u0641\u0630\u0629 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0642\u0635\u0649 \u0642\u062f\u0631 \u0645\u0646 \u0627\u0644\u0627\u0633\u062a\u062c\u0627\u0628\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0644\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0623\u0648\u0633\u0639 \u0645\u0645\u0627 \u0643\u0627\u0646 \u064a\u0639\u062a\u0642\u062f \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u060c \u062a\u0635\u0644 \u0625\u0644\u0649 \u0639\u062f\u0629 \u0633\u0627\u0639\u0627\u062a.<\/p>\n\n\n\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0625\u0630\u0627 \u0627\u0633\u062a\u0647\u0644\u0643\u062a \u0648\u062c\u0628\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0631\u0628\u0645\u0627 \u0642\u0628\u0644 \u0633\u0627\u0639\u0629 \u0645\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629\u060c \u0641\u0645\u0646 \u0627\u0644\u0645\u062d\u062a\u0645\u0644 \u0623\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0645\u0646 \u062a\u0644\u0643 \u0627\u0644\u0648\u062c\u0628\u0629 \u0644\u0627 \u062a\u0632\u0627\u0644 \u062a\u0646\u0637\u0628\u0642 \u0628\u0639\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u0628.<\/p>\n\n\n\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0627\u0644\u0627\u0646\u062a\u0639\u0627\u0634 \u0644\u064a\u0633 \u0641\u0642\u0637 \u062d\u0648\u0644 \u0645\u0627 \u062a\u0633\u062a\u0647\u0644\u0643 \u0645\u0628\u0627\u0634\u0631\u0629 \u0628\u0639\u062f \u0627\u0644\u0639\u0645\u0644 \u0628\u0647\u0627. \u0639\u0646\u062f\u0645\u0627 \u062a\u0645\u0627\u0631\u0633 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u060c \u0641\u0625\u0646 \u0627\u0644\u0639\u0645\u0644\u064a\u0629 \u0645\u0633\u062a\u0645\u0631\u0629. \u0641\u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0627\u062a \u0635\u063a\u064a\u0631\u0629 \u0648\u0645\u062a\u0648\u0627\u0632\u0646\u0629 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0643\u0644 3-4 \u0633\u0627\u0639\u0627\u062a.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>\u0645\u0644\u062e\u0635<\/strong><\/p><p>\u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0639\u062f \u0641\u062a\u0631\u0629 \u0648\u062c\u064a\u0632\u0629 \u0645\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629\u060c \u0645\u0646 \u0627\u0644\u0646\u0627\u062d\u064a\u0629 \u0627\u0644\u0645\u062b\u0627\u0644\u064a\u0629 \u0641\u064a \u063a\u0636\u0648\u0646 \u0633\u0627\u0639\u0627\u062a \u0642\u0644\u064a\u0644\u0629. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u0645\u062f\u064a\u062f \u0647\u0630\u0647 \u0627\u0644\u0641\u062a\u0631\u0629 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644 \u0642\u0644\u064a\u0644\u0627\u060c \u0627\u0639\u062a\u0645\u0627\u062f\u0627 \u0639\u0644\u0649 \u062a\u0648\u0642\u064a\u062a \u0648\u062c\u0628\u0629 \u0645\u0627 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0628\u0639\u062f \u0645\u062d\u0627\u0648\u0644\u0629 \u0627\u0644\u062a\u062d\u062f\u062b<\/h2>\n\n\n\n<p>\u0627\u0644\u0647\u062f\u0641 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0645\u0646 \u0648\u062c\u0628\u0629 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0647\u0648 \u062a\u0632\u0648\u064a\u062f \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0643\u0627\u0641\u064a \u0648\u062a\u062d\u0642\u064a\u0642 \u0623\u0642\u0635\u0649 \u0642\u062f\u0631 \u0645\u0646 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u064a\u0633\u0647\u0644 \u0647\u0636\u0645\u0647\u0627 \u0633\u064a\u0639\u0632\u0632 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639.<\/p>\n\n\n\n<p>\u062a\u062d\u062a\u0648\u064a \u0627\u0644\u0642\u0648\u0627\u0626\u0645 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0639\u0644\u0649 \u0623\u0645\u062b\u0644\u0629 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0648\u0627\u0644\u0633\u0647\u0644\u0629 \u0627\u0644\u0647\u0636\u0645:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>\u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629<\/li><li>\u062d\u0644\u064a\u0628 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629<\/li><li>\u0627\u0644\u0643\u064a\u0646\u0648\u0627 \u0648\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0623\u062e\u0631\u0649<\/li><li>\u0627\u0644\u0641\u0648\u0627\u0643\u0647 (\u0645\u062b\u0644 \u0627\u0644\u0623\u0646\u0627\u0646\u0627\u0633 \u0648\u0627\u0644\u062a\u0648\u062a \u0648\u0627\u0644\u0645\u0648\u0632 \u0648\u0627\u0644\u0643\u064a\u0648\u064a)<\/li><li>\u0643\u0639\u0643 \u0627\u0644\u0623\u0631\u0632<\/li><li>\u0631\u0632<\/li><li>\u0627\u0644\u0634\u0648\u0641\u0627\u0646<\/li><li>\u0627\u0644\u0628\u0637\u0627\u0637\u0627<\/li><li>\u0645\u0639\u0643\u0631\u0648\u0646\u0629<\/li><li>\u062e\u0628\u0632 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629<\/li><li>\u0625\u062f\u0627\u0645\u0627\u0645\u064a<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u0628\u0631\u0648\u062a\u064a\u0646<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>\u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u064a \u0623\u0648 \u0627\u0644\u0646\u0628\u0627\u062a\u064a<\/li><li>\u0628\u064a\u0636<\/li><li>\u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a<\/li><li>\u0627\u0644\u062c\u0628\u0646<\/li><li>\u0633\u0644\u0645\u0648\u0646<\/li><li>\u062f\u062c\u0627\u062c\u0629<\/li><li>\u0634\u0631\u064a\u0637 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/li><li>\u062a\u0646<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u0627\u0644\u062f\u0647\u0648\u0646<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>\u0627\u0644\u0627\u0641\u0648\u0643\u0627\u062f\u0648<\/li><li>\u0645\u0643\u0633\u0631\u0627\u062a<\/li><li>\u0632\u0628\u062f\u0629 \u0627\u0644\u062c\u0648\u0632<\/li><li>\u0628\u0630\u0627\u0631<\/li><li>\u062f\u0631\u0628 \u0645\u0632\u064a\u062c (\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0645\u062c\u0641\u0641\u0629 \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a)<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u062a\u0630\u0648\u0642 \u0648\u062c\u0628\u0627\u062a \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062e\u0641\u064a\u0641\u0629<\/h2>\n\n\n\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0631\u0643\u064a\u0628\u0627\u062a \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0630\u0643\u0648\u0631\u0629 \u0623\u0639\u0644\u0627\u0647 \u062e\u0644\u0642 \u0648\u062c\u0628\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u0627\u0644\u062a\u064a \u062a\u0648\u0641\u0631 \u0644\u0643 \u0645\u0639 \u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0627\u062c\u0647\u0627 \u0628\u0639\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629.<\/p>\n\n\n\n<p>\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0628\u0639\u0636 \u0627\u0644\u0623\u0645\u062b\u0644\u0629 \u0639\u0644\u0649 \u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u0633\u0631\u064a\u0639\u0629 \u0648\u0627\u0644\u0633\u0647\u0644\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u062f\u062c\u0627\u062c \u0645\u0634\u0648\u064a \u0645\u0639 \u0627\u0644\u062e\u0636\u0627\u0631 \u0627\u0644\u0645\u0634\u0648\u064a\u0629 \u0648\u0627\u0644\u0623\u0631\u0632<\/li><li>\u0639\u062c\u0629 \u0627\u0644\u0628\u064a\u0636 \u0645\u0639 \u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648 \u062a\u0646\u062a\u0634\u0631 \u0639\u0644\u0649 \u0627\u0644\u062e\u0628\u0632 \u0627\u0644\u0645\u062d\u0645\u0635 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629<\/li><li>\u0633\u0644\u0645\u0648\u0646 \u0645\u0639 \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629<\/li><li>\u0634\u0637\u064a\u0631\u0629 \u0633\u0644\u0637\u0629 \u0627\u0644\u062a\u0648\u0646\u0629 \u0639\u0644\u0649 \u062e\u0628\u0632 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629<\/li><li>\u0627\u0644\u062a\u0648\u0646\u0629 \u0648\u0627\u0644\u0645\u0641\u0631\u0642\u0639\u0627\u062a<\/li><li><strong>\u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646\u060c<\/strong>\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646 \u0648\u0627\u0644\u0645\u0648\u0632 \u0648\u0627\u0644\u0644\u0648\u0632<\/li><li>\u0627\u0644\u062c\u0628\u0646 \u0648\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629<\/li><li>\u0628\u064a\u062a\u0627 \u0648\u0627\u0644\u062d\u0645\u0635<\/li><li>\u0645\u0641\u0631\u0642\u0639\u0627\u062a \u0627\u0644\u0623\u0631\u0632 \u0648\u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a<\/li><li>\u062e\u0628\u0632 \u0645\u062d\u0645\u0635 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0648\u0632\u0628\u062f\u0629 \u0627\u0644\u0644\u0648\u0632<\/li><li>\u0627\u0644\u062d\u0628\u0648\u0628 \u0645\u0639 \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0623\u0648 \u062d\u0644\u064a\u0628 \u0627\u0644\u0635\u0648\u064a\u0627<\/li><li>\u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a \u0648\u0627\u0644\u062a\u0648\u062a \u0648\u0627\u0644\u062c\u0631\u0627\u0646\u0648\u0644\u0627<\/li><li><strong>\u0645\u062e\u0641\u0648\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong>&nbsp;\u0648\u0627\u0644\u0645\u0648\u0632<\/li><li>\u0648\u0639\u0627\u0621 \u0627\u0644\u0643\u064a\u0646\u0648\u0627 \u0645\u0639 \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629 \u0648\u0627\u0644\u062a\u0648\u062a \u0648\u0627\u0644\u0628\u0642\u0627\u0646<\/li><li>\u0645\u0641\u0631\u0642\u0639\u0627\u062a \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0645\u0639 \u0627\u0644\u062c\u0628\u0646 \u0648\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0633\u0644\u0633\u0644\u0629<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u062a\u0623\u0643\u062f \u0645\u0646 \u0634\u0631\u0628 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621<\/h2>\n\n\n\n<p>\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0634\u0631\u0628 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0642\u0628\u0644 \u0648\u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0631\u0637\u0628\u0627 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d\u060c \u0641\u0625\u0646 \u0647\u0630\u0627 \u064a\u0636\u0645\u0646 \u0627\u0644\u0628\u064a\u0626\u0629 \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u0629 \u0627\u0644\u0645\u062b\u0644\u0649 \u0644\u062c\u0633\u0645\u0643 \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0642\u0635\u0649 \u0642\u062f\u0631 \u0645\u0646 \u0627\u0644\u0646\u062a\u0627\u0626\u062c.<\/p>\n\n\n\n<p>\u0623\u062b\u0646\u0627\u0621 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629\u060c \u062a\u0641\u0642\u062f&nbsp;<strong>\u0627\u0644\u0645\u0627\u0621&nbsp;<\/strong><strong>\u0648\u0627\u0644\u0643\u0647\u0627\u0631\u0644&nbsp;<\/strong>\u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0639\u0631\u0642. \u062a\u062c\u062f\u064a\u062f \u0647\u0630\u0647 \u0628\u0639\u062f \u062a\u062c\u0631\u064a\u0628 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u0627\u0646\u062a\u0639\u0627\u0634 \u0648\u0627\u0644\u0623\u062f\u0627\u0621 .<\/p>\n\n\n\n<p>\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u062a\u062c\u062f\u064a\u062f \u0627\u0644\u0633\u0648\u0627\u0626\u0644 \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u062c\u0644\u0633\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0641\u064a \u063a\u0636\u0648\u0646 12 \u0633\u0627\u0639\u0629. \u0627\u0639\u062a\u0645\u0627\u062f\u0627 \u0639\u0644\u0649 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u060c \u064a\u0646\u0635\u062d \u0627\u0644\u0645\u0627\u0621 \u0623\u0648&nbsp;<strong>\u0645\u0634\u0631\u0648\u0628 \u0627\u0644\u0645\u0646\u062d\u0644 \u0628\u0627\u0644\u0643\u0647\u0631\u0628\u0627\u0621<\/strong>&nbsp;\u0644\u062a\u062c\u062f\u064a\u062f \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0633\u0648\u0627\u0626\u0644.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>\u0645\u0644\u062e\u0635<\/strong><\/p><p>\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0645\u0627\u0621 \u0648\u0627\u0644\u0643\u0647\u0627\u0631\u0644 \u0628\u0639\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0644\u0627\u0633\u062a\u0628\u062f\u0627\u0644 \u0645\u0627 \u0641\u0642\u062f \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">\u0627\u0644\u062e\u0644\u0627\u0635\u0629<\/h2>\n\n\n\n<p>\u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0643\u0645\u064a\u0629 \u0645\u0646\u0627\u0633\u0628\u0629 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u0639\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0623\u0645\u0631 \u0636\u0631\u0648\u0631\u064a.<\/p>\n\n\n\n<p>\u0623\u0646\u0647 \u064a\u062d\u0641\u0632 \u062a\u062e\u0644\u064a\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a, \u064a\u062d\u0633\u0646 \u0627\u0644\u0627\u0646\u062a\u0639\u0627\u0634 \u0648\u064a\u0639\u0632\u0632 \u0627\u0644\u0623\u062f\u0627\u0621 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0628\u0644.<\/p>\n\n\n\n<p>\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0639\u062f\u0645 \u0627\u0644\u0630\u0647\u0627\u0628 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644 \u0645\u0646 \u0628\u0636\u0639 \u0633\u0627\u0639\u0627\u062a \u0642\u0628\u0644 \u0627\u0644\u062a\u0632\u0648\u062f \u0628\u0627\u0644\u0648\u0642\u0648\u062f \u0645\u0639 \u0648\u062c\u0628\u0629 \u0623\u0648 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629.<\/p>\n\n\n\n<p>\u0648\u0623\u062e\u064a\u0631\u0627\u060c \u064a\u0645\u0643\u0646 \u062a\u062c\u062f\u064a\u062f \u0627\u0644\u0645\u064a\u0627\u0647 \u0627\u0644\u0645\u0641\u0642\u0648\u062f\u0629 \u0648\u0627\u0644\u0643\u0647\u0627\u0631\u0644 \u0625\u0643\u0645\u0627\u0644 \u0627\u0644\u0635\u0648\u0631\u0629 \u0648\u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u062d\u0642\u064a\u0642 \u0623\u0642\u0635\u0649 \u0642\u062f\u0631 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0645\u0646 \u062a\u062c\u0631\u064a\u0628 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0639\u0646\u062f \u0627\u0644\u062a\u062e\u0637\u064a\u0637 \u0644\u0644\u062a\u0645\u0631\u064a\u0646 \u060c \u0647\u0646\u0627\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0627\u0644\u0630\u064a \u064a\u0630\u0647\u0628 \u0625\u0644\u064a\u0647 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u062a\u062d\u0642\u064a\u0642 \u0623\u0647\u062f\u0627\u0641\u0643. \u0643\u062c\u0632\u0621 \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u062c\u0647\u062f \u060c \u0647\u0646\u0627\u0643 \u0641\u0631\u0635\u0629 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":15769,"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 center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[251,19],"tags":[],"class_list":["post-14413","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-learn","category-nutrition"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"ar","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2021\/08\/post-workout-meal-thumbnail-min-1.jpg","categories_details":[{"id":251,"name":"Learn","count":77,"parent":0},{"id":19,"name":"Nutrition","count":205,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":6138,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts\/14413","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/comments?post=14413"}],"version-history":[{"count":11,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts\/14413\/revisions"}],"predecessor-version":[{"id":15771,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts\/14413\/revisions\/15771"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/media\/15769"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/media?parent=14413"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/categories?post=14413"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/tags?post=14413"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}