1. \u0627\u0644\u0623\u0646\u0627\u0646\u0627\u0633<\/h2> ![\"\"\/](\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2026\/04\/anti-inflammatory-foods-flat-lay.jpg\")
<\/figure> \u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0623\u0646\u0627\u0646\u0627\u0633 \u0639\u0644\u0649 \u0627\u0644\u0628\u0631\u0648\u0645\u064a\u0644\u064a\u0646\u060c \u0648\u0647\u0648 \u0625\u0646\u0632\u064a\u0645 \u0628\u0631\u0648\u062a\u064a\u0648\u0644\u064a\u0643\u064a \u0630\u0648 \u062e\u0635\u0627\u0626\u0635 \u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a \u0648\u0645\u0633\u0643\u0646\u0627\u062a \u0645\u0648\u062b\u0642\u0629 \u062c\u064a\u062f\u0627. \u0645\u0631\u0627\u062c\u0639\u0629 \u0641\u064aBiomedical Reports<\/em>\u0648\u062c\u062f (2016) \u0623\u0646 \u0627\u0644\u0628\u0631\u0648\u0645\u064a\u0644\u064a\u0646 \u064a\u0642\u0644\u0644 \u0645\u0646 \u062a\u0644\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u064a\u0633\u0631\u0639 \u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0631\u062e\u0648\u0629. \u0627\u0633\u062a\u0647\u062f\u0641 \u062a\u0646\u0627\u0648\u0644 \u0643\u0648\u0628 \u0648\u0627\u062d\u062f (165 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u0623\u0646\u0627\u0646\u0627\u0633 \u0627\u0644\u0637\u0627\u0632\u062c \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0646\u0634\u0627\u0637\u0647 \u0627\u0644\u0625\u0646\u0632\u064a\u0645\u064a \u2014 \u0627\u0644\u0637\u0647\u064a \u064a\u0639\u0637\u0644 \u0627\u0644\u0628\u0631\u0648\u0645\u064a\u0644\u064a\u0646\u060c \u0644\u0630\u0627 \u062d\u0627\u0641\u0638 \u0639\u0644\u064a\u0647 \u0646\u064a\u0626\u0627.<\/p>
2. \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0645\u062e\u062a\u0644\u0637<\/h2>
\u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0623\u0632\u0631\u0642\u060c \u0627\u0644\u0641\u0631\u0627\u0648\u0644\u0629\u060c \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0623\u0633\u0648\u062f\u060c \u0648\u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0623\u062d\u0645\u0631 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0643\u062b\u0627\u0641\u0629 \u0628\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u0645\u062a\u0627\u062d\u0629. \u062a\u0648\u0641\u0631 \u0647\u0630\u0647 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0641\u0644\u0627\u0641\u0648\u0646\u0648\u064a\u062f\u0627\u062a \u2014 \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0643\u064a\u0631\u0633\u064a\u062a\u064a\u0646 \u0648\u0627\u0644\u0623\u0646\u062b\u0648\u0633\u064a\u0627\u0646\u064a\u0646 \u2014 \u0627\u0644\u062a\u064a \u062a\u062b\u0628\u0637 NF-\u03baB\u060c \u0648\u0647\u0648 \u0645\u0633\u0627\u0631 \u062c\u0632\u064a\u0626\u064a \u0631\u0626\u064a\u0633\u064a \u064a\u062f\u0641\u0639 \u0627\u0644\u0627\u0633\u062a\u062c\u0627\u0628\u0627\u062a \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u064a\u0629. \u062f\u0631\u0627\u0633\u0629 \u0641\u064aJournal of the International Society of Sports Nutrition<\/em>(JISSN\u060c 2012) \u0648\u062c\u062f\u062a \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0623\u0632\u0631\u0642 \u064a\u0648\u0645\u064a\u0627 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u062a\u0623\u0643\u0633\u062f\u064a \u0627\u0644\u0646\u0627\u062a\u062c \u0639\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u062f\u0649 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0627\u0644\u0645\u062f\u0631\u0628\u064a\u0646.<\/p> \u0647\u062f\u0641 \u0627\u0644\u0625\u0631\u0633\u0627\u0644:<\/strong>\u0646\u0635\u0641 \u0625\u0644\u0649 \u0643\u0648\u0628 \u0648\u0627\u062d\u062f (75\u2013150 \u062c\u0631\u0627\u0645) \u064a\u0648\u0645\u064a\u0627\u060c \u0637\u0627\u0632\u062c \u0623\u0648 \u0645\u062c\u0645\u062f. \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0645\u062c\u0645\u062f \u064a\u062d\u062a\u0641\u0638 \u0628\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0623\u0643\u0633\u062f\u0629 \u0645\u0645\u0627\u062b\u0644\u0629 \u0644\u0644\u0637\u0627\u0632\u062c.<\/p>
3. \u0627\u0644\u0643\u0631\u0643\u0645<\/h2>
\u0627\u0644\u0643\u0631\u0643\u0645\u064a\u0646 \u2014 \u0627\u0644\u0645\u0631\u0643\u0628 \u0627\u0644\u0646\u0634\u0637 \u0627\u0644\u062d\u064a\u0648\u064a \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0644\u0644\u0643\u0631\u0643\u0645 \u2014 \u0647\u0648 \u0648\u0627\u062d\u062f \u0645\u0646 \u0623\u0643\u062b\u0631 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0645 \u062f\u0631\u0627\u0633\u062a\u0647\u0627 \u0628\u0634\u0643\u0644 \u0645\u0648\u0633\u0639. \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0641\u064aJournal of Medicinal Food<\/em>\u0623\u0638\u0647\u0631 (2016) \u0623\u0646 \u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0643\u0631\u0643\u0645\u064a\u0646 \u0642\u0644\u0644\u062a \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062a\u0623\u062e\u0631\u0629 (DOMS) \u0648\u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u0628\u0639\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u063a\u0631\u064a\u0628\u0629. \u062a\u062a\u0631\u0627\u0648\u062d \u0627\u0644\u062c\u0631\u0639\u0627\u062a \u0627\u0644\u0642\u064a\u0627\u0633\u064a\u0629 \u0641\u064a \u0627\u0644\u0628\u062d\u062b \u0645\u0646200\u2013500 \u0645\u0644\u063a \u0645\u0646 \u0627\u0644\u0643\u0631\u0643\u0645\u064a\u0646 \u064a\u0648\u0645\u064a\u0627<\/strong>\u060c \u0645\u0639 \u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u0623\u0633\u0648\u062f (\u0627\u0644\u0628\u064a\u0628\u064a\u0631\u064a\u0646) \u0644\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u062a\u0648\u0627\u0641\u0631 \u0627\u0644\u062d\u064a\u0648\u064a \u0628\u0646\u0633\u0628\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 2,000\u066a\u060c \u0644\u0643\u0644Planta Medica<\/em>\u0627\u0644\u062f\u0631\u0627\u0633\u0629.<\/p> \u0644\u0644\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u060c \u0627\u0633\u062a\u062e\u062f\u0645 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 (\u2248200 \u0645\u0644\u063a \u0645\u0646 \u0627\u0644\u0643\u0631\u0643\u0645\u064a\u0646) \u0645\u0646 \u0627\u0644\u0643\u0631\u0643\u0645 \u0627\u0644\u0645\u0637\u062d\u0648\u0646 \u0641\u064a \u0627\u0644\u0633\u0645\u0648\u0630\u064a\u060c \u0627\u0644\u062d\u0644\u064a\u0628 \u0627\u0644\u0630\u0647\u0628\u064a\u060c \u0623\u0648 \u0648\u062c\u0628\u0627\u062a \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>
4. \u0627\u0644\u0643\u0631\u0641\u0633<\/h2>
\u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u064a\u062a\u0645 \u062a\u062c\u0627\u0647\u0644\u0647\u060c \u064a\u0648\u0641\u0631 \u0627\u0644\u0643\u0631\u0641\u0633 \u0623\u0644\u064a\u0641\u0627 \u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u0648\u063a\u064a\u0631 \u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0623\u0628\u064a\u062c\u064a\u0646\u064a\u0646 \u0648\u0627\u0644\u0644\u0648\u062a\u0648\u0644\u064a\u0646 \u2014 \u0648\u0647\u064a \u0641\u0644\u0627\u0641\u0648\u0646\u0627\u062a \u0645\u0648\u0636\u062d\u0629 \u0641\u064aBiochemical Pharmacology<\/em>\u0623\u0628\u062d\u0627\u062b \u0644\u062a\u062b\u0628\u064a\u0637 \u0627\u0644\u0625\u0646\u0632\u064a\u0645\u0627\u062a \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u064a\u0629 (COX-1 \u0648 COX-2). \u0643\u0645\u0627 \u0623\u0646 \u0645\u062d\u062a\u0648\u0627\u0647 \u0627\u0644\u0639\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 (95\u066a) \u064a\u062f\u0639\u0645 \u0627\u0644\u062a\u0631\u0637\u064a\u0628\u060c \u0648\u0647\u0648 \u0639\u0627\u0645\u0644 \u062d\u0627\u0633\u0645 \u0641\u064a \u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0646\u0627\u062a\u062c \u0639\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646. \u062a\u0624\u0643\u062f USDA FoodData Central \u0623\u0646 \u0627\u0644\u0643\u0631\u0641\u0633 \u064a\u0648\u0641\u0631 35 \u0645\u0644\u063a \u0645\u0646 \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645 \u0648260 \u0645\u0644\u063a \u0645\u0646 \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0644\u0643\u0644 100 \u062c\u0631\u0627\u0645 \u2014 \u0648\u0647\u064a \u0645\u0633\u0627\u0647\u0645\u0629 \u0637\u0628\u064a\u0639\u064a\u0629 \u0645\u0641\u064a\u062f\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u062f\u0631\u064a\u0628.<\/p> ![\"\"\/](\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2026\/04\/athlete-anti-inflammatory-meal-prep.jpg\")
<\/figure>
5. \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u0648\u0631\u0642\u064a\u0629 \u0627\u0644\u062f\u0627\u0643\u0646\u0629<\/h2>
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\u0646\u0635\u0627\u0626\u062d \u0627\u062d\u062a\u0631\u0627\u0641\u064a\u0629:<\/strong><\/p> - Pair turmeric with healthy fats (olive oil, avocado) and black pepper to maximize curcumin absorption<\/li>
- Consume berries and pineapple within 30\u201360 minutes post-workout for optimal recovery support<\/li>
- Rotate greens weekly to diversify phytonutrient intake<\/li> <\/ul>
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Disclaimer: This article is for informational purposes only and does not constitute medical advice. Consult a qualified healthcare professional or registered dietitian before making significant dietary changes, particularly if you are managing a diagnosed inflammatory condition or taking anti-inflammatory medications.<\/em><\/p> <\/p> ","protected":false},"excerpt":{"rendered":"
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Consult a qualified healthcare professional or registered dietitian before making significant dietary changes, particularly if you are managing a diagnosed inflammatory condition or taking anti-inflammatory medications.<\/em><\/p> <\/p> ","protected":false},"excerpt":{"rendered":" \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0645\u0632\u0645\u0646 \u0647\u0648 \u0623\u062d\u062f \u0623\u0643\u0628\u0631 \u0627\u0644\u062d\u0648\u0627\u062c\u0632 \u0627\u0644\u062e\u0641\u064a\u0629 \u0623\u0645\u0627\u0645 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0631\u064a\u0627\u0636\u064a. \u0633\u0648\u0627\u0621 \u0638\u0647\u0631 \u0643\u062a\u064a\u0628\u0633 \u0645\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u0645\u0641\u0627\u0635\u0644\u060c \u0623\u0648 \u062a\u0623\u062e\u0631 \u0641\u064a \u0623\u0644\u0645 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