{"id":17764,"date":"2026-04-26T03:26:11","date_gmt":"2026-04-26T03:26:11","guid":{"rendered":"https:\/\/fitolympia.com\/?p=17764"},"modified":"2026-04-26T03:26:12","modified_gmt":"2026-04-26T03:26:12","slug":"oranges-the-athletes-citrus-advantage","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/oranges-the-athletes-citrus-advantage\/","title":{"rendered":"Oranges for Athletes: Citrus Power for Performance"},"content":{"rendered":"<p>\u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0628\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0623\u062f\u0627\u0621\u060c \u064a\u0643\u0633\u0628 \u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644 \u0645\u0643\u0627\u0646\u062a\u0647 \u0641\u064a \u062e\u0637\u0629 \u0648\u062c\u0628\u0627\u062a \u0643\u0644 \u0631\u064a\u0627\u0636\u064a. \u0645\u0644\u064a\u0621 \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a\u060c \u0648\u0627\u0644\u0641\u0644\u0627\u0641\u0648\u0646\u0648\u064a\u062f\u0627\u062a\u060c \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645\u060c \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\u060c \u064a\u0642\u062f\u0645 \u0647\u0630\u0627 \u0627\u0644\u062b\u0645\u0631\u0629 \u0627\u0644\u062d\u0645\u0636\u064a\u0629 \u0627\u0644\u0645\u062a\u0648\u0627\u0636\u0639\u0629 \u0641\u0648\u0627\u0626\u062f \u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0642\u064a\u0627\u0633 \u0644\u0644\u062a\u0639\u0627\u0641\u064a\u060c \u0648\u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629\u060c \u0648\u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0645\u0646\u0627\u0639\u0629 \u2014 \u0648\u0643\u0644 \u0630\u0644\u0643 \u0645\u062f\u0639\u0648\u0645 \u0628\u0639\u0644\u0645 \u0645\u062a\u064a\u0646.<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u0646\u0638\u0631\u0629 \u0633\u0631\u064a\u0639\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u0644\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a<\/h2> <p>\u062d\u0635\u0629 100 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644 \u0627\u0644\u0637\u0627\u0632\u062c (<em>Citrus \u00d7 sinensis<\/em>) \u064a\u0646\u0635 \u0639\u0644\u0649:<\/p> <ul class=\"wp-block-list\"><li><strong>Calories<\/strong>: 47 kcal<\/li> <li><strong>Total Carbohydrates<\/strong>: 12g (4% DV) \u2014 with 9g natural sugars and 2.4g dietary fiber (9% DV)<\/li> <li><strong>Total Fat<\/strong>: 0.1g<\/li> <li><strong>Protein<\/strong>: 0.9g<\/li> <li><strong>Key Micronutrients<\/strong>: Vitamin C, Vitamin A, B-complex vitamins, folate, and potassium<\/li> <\/ul> <p>\u0647\u0630\u0627 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0643\u0628\u064a\u0631 \u064a\u062c\u0639\u0644 \u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644 \u0645\u0635\u062f\u0631\u0627 \u0641\u0639\u0627\u0644\u0627 \u0648\u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0644\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0645\u062b\u0627\u0644\u064a\u0627 \u0644\u062a\u0632\u0648\u064a\u062f \u0627\u0644\u0648\u0642\u0648\u062f \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0648 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u0645\u0632\u0627\u064a\u0627 \u0627\u0644\u0623\u062f\u0627\u0621 \u0644\u0644\u0623\u0641\u0631\u0627\u062f \u0627\u0644\u0646\u0634\u0637\u064a\u0646<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2026\/04\/oranges-nutrition-flatlay.jpg\" alt=\"\"\/><\/figure> <h3 class=\"wp-block-heading\">\u062f\u0639\u0645 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0633\u0643\u062a\u0629 \u0627\u0644\u062f\u0645\u0627\u063a\u064a\u0629<\/h3> <p>\u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644 \u0639\u0644\u0649 \u0647\u064a\u0633\u0628\u064a\u0631\u064a\u062f\u064a\u0646\u060c \u0648\u0647\u0648 \u0641\u0644\u0627\u0641\u0648\u0646\u0648\u064a\u062f \u0642\u0648\u064a \u0644\u0647 \u062e\u0635\u0627\u0626\u0635 \u0645\u0648\u0633\u0639\u0629 \u0644\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a \u0645\u0648\u062b\u0642\u0629 \u062c\u064a\u062f\u0627. \u0623\u0628\u062d\u0627\u062b \u0646\u0634\u0631\u062a \u0641\u064a<em>American Journal of Clinical Nutrition<\/em>\u0648\u062c\u062f (2011) \u0623\u0646 \u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0647\u064a\u0633\u0628\u064a\u0631\u064a\u062f\u064a\u0646 \u062e\u0641\u0636\u062a \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0627\u0644\u0627\u0646\u0628\u0633\u0627\u0637\u064a \u0644\u062f\u0649 \u0627\u0644\u0631\u062c\u0627\u0644 \u0630\u0648\u064a \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0632\u0627\u0626\u062f. \u0648\u0628\u0627\u0644\u0627\u0642\u062a\u0631\u0627\u0646 \u0645\u0639 \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u2014 \u0627\u0644\u0630\u064a \u064a\u0631\u062e\u064a \u062c\u062f\u0631\u0627\u0646 \u0627\u0644\u0634\u0631\u0627\u064a\u064a\u0646 \u0648\u064a\u062f\u0639\u0645 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u2014 \u064a\u0633\u0627\u0647\u0645 \u0627\u0644\u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0645\u0646\u062a\u0638\u0645 \u0644\u0644\u0628\u0631\u062a\u0642\u0627\u0644 \u0641\u064a \u0643\u0641\u0627\u0621\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u0639\u062a\u0645\u062f \u0639\u0644\u064a\u0647\u0627 \u0631\u064a\u0627\u0636\u064a\u0648 \u0627\u0644\u062a\u062d\u0645\u0644.<\/p> <h3 class=\"wp-block-heading\">\u0627\u0644\u062f\u0641\u0627\u0639 \u0627\u0644\u0645\u0646\u0627\u0639\u064a \u062a\u062d\u062a \u062d\u0645\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u0628<\/h3> <p>\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0643\u062b\u0641 \u064a\u062b\u0628\u0637 \u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0645\u0646\u0627\u0639\u0629\u060c \u0645\u0645\u0627 \u064a\u0632\u064a\u062f \u0645\u0646 \u0642\u0627\u0628\u0644\u064a\u0629 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0639\u062f\u0648\u0649 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u062a\u0646\u0641\u0633\u064a \u0627\u0644\u0639\u0644\u0648\u064a. \u064a\u0648\u0641\u0631 \u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644 \u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a A \u0648C \u0648B-complex \u0648\u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643\u060c \u0648\u0643\u0644\u0647\u0627 \u062a\u062d\u0641\u0632 \u0625\u0646\u062a\u0627\u062c \u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u062f\u0645 \u0627\u0644\u0628\u064a\u0636\u0627\u0621 \u0648\u062a\u0642\u0648\u064a \u0627\u0644\u062d\u0648\u0627\u062c\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u064a\u0629. \u062a\u062d\u0644\u064a\u0644 \u062a\u0644\u0648\u064a \u0628\u0627\u0631\u0632 \u0641\u064a<em>Nutrients<\/em>\u0623\u0643\u062f (2017) \u0623\u0646 \u0645\u0643\u0645\u0644\u0627\u062a \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u062a\u0642\u0644\u0644 \u0645\u0646 \u0645\u062f\u0629 \u0648\u0634\u062f\u0629 \u0627\u0644\u0639\u062f\u0648\u0649 \u0627\u0644\u0646\u0627\u062a\u062c\u0629 \u0639\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062f\u0649 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0630\u0648\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0627\u0644\u064a\u0629.<\/p> <h3 class=\"wp-block-heading\">\u0635\u062d\u0629 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a \u0648\u0645\u064a\u0643\u0631\u0648\u0628\u064a\u0648\u0645 \u0627\u0644\u0623\u0645\u0639\u0627\u0621<\/h3> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2026\/04\/oranges-athlete-lifestyle.jpg\" alt=\"\"\/><\/figure> <p>\u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644 \u063a\u0646\u064a \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u2014 \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0628\u0643\u062a\u064a\u0646 \u0648\u0627\u0644\u0633\u0644\u064a\u0644\u0648\u0632 \u0648\u0627\u0644\u0647\u064a\u0645\u064a\u0633\u0644\u064a\u0644\u0648\u0632 \u2014 \u0627\u0644\u062a\u064a \u062a\u062f\u0639\u0645 \u0645\u064a\u0643\u0631\u0648\u0628\u064a\u0648\u0645 \u0635\u062d\u064a \u0641\u064a \u0627\u0644\u0623\u0645\u0639\u0627\u0621\u060c \u0648\u062a\u0646\u0638\u0645 \u0645\u0631\u0648\u0631 \u0627\u0644\u0623\u0645\u0639\u0627\u0621\u060c \u0648\u062a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0627\u0646\u062a\u0641\u0627\u062e. \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646\u060c \u062a\u0624\u062b\u0631 \u0635\u062d\u0629 \u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u0628\u0634\u0643\u0644 \u0645\u0628\u0627\u0634\u0631 \u0639\u0644\u0649 \u0643\u0641\u0627\u0621\u0629 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062b\u0631 \u0627\u0644\u0645\u064a\u0643\u0631\u0648\u0628\u064a\u0648\u0645 \u0627\u0644\u0645\u0639\u0637\u0644 \u0627\u0644\u0646\u0627\u062a\u062c \u0639\u0646 \u0642\u0644\u0629 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0625\u0644\u0649 \u0625\u0639\u0627\u0642\u0629 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c \u0645\u0645\u0627 \u064a\u0636\u0639\u0641 \u0627\u0644\u062a\u0639\u0627\u0641\u064a. \u0627\u0644\u0628\u062d\u062b \u0641\u064a<em>Frontiers in Nutrition<\/em>(2021) \u064a\u0633\u0644\u0637 \u0627\u0644\u0636\u0648\u0621 \u0639\u0644\u0649 \u062f\u0648\u0631 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0633\u0644\u0627\u0645\u0629 \u062d\u0627\u062c\u0632 \u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u062e\u0644\u0627\u0644 \u0641\u062a\u0631\u0627\u062a \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u062c\u0633\u062f\u064a \u0627\u0644\u0634\u062f\u064a\u062f.<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u062a\u0648\u0635\u064a\u0627\u062a \u0639\u0645\u0644\u064a\u0629<\/h2> <p><strong>\u0627\u0644\u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u064a\u0648\u0645\u064a \u0627\u0644\u0623\u0645\u062b\u0644<\/strong>: \u0628\u0631\u062a\u0642\u0627\u0644 \u0646\u064a\u0621 \u0645\u062a\u0648\u0633\u0637 (\u062d\u0648\u0627\u0644\u064a 130 \u062c\u0631\u0645) \u0623\u0648 150 \u0645\u0644 \u0645\u0646 \u0627\u0644\u0639\u0635\u064a\u0631 \u0627\u0644\u0637\u0627\u0632\u062c \u0627\u0644\u0645\u0639\u0635\u0648\u0631\u060c \u064a\u0633\u062a\u0647\u0644\u0643 \u0645\u0639 \u0627\u0644\u0644\u0628 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0643\u0627\u0645\u0644 \u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0623\u0644\u064a\u0627\u0641.<\/p> <p><strong>\u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0627\u0644\u062a\u0648\u0642\u064a\u062a<\/strong>:<\/p> <ul class=\"wp-block-list\"><li><strong>Pre-workout (30\u201360 min before)<\/strong>: The natural sugars provide fast-acting glycogen replenishment, while flavonoids prime vascular dilation.<\/li> <li><strong>Post-workout<\/strong>: Pair with a protein source to support glycogen restoration and muscle repair simultaneously.<\/li> <\/ul> <p><strong>\u0646\u0635\u0627\u0626\u062d \u0644\u0644\u062a\u062d\u0636\u064a\u0631<\/strong>: \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0643\u0627\u0645\u0644\u0629 \u0628\u062f\u0644\u0627 \u0645\u0646 \u0627\u0644\u0639\u0635\u064a\u0631 \u0627\u0644\u0645\u0639\u0627\u0644\u062c \u2014 \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u062a\u0632\u064a\u0644 \u0627\u0644\u0639\u0635\u0627\u0626\u0631 \u0627\u0644\u062a\u062c\u0627\u0631\u064a\u0629 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u062a\u0636\u064a\u0641 \u0627\u0644\u0633\u0643\u0631. \u062a\u0628\u0634\u064a\u0631 \u0627\u0644\u0642\u0634\u0631\u0629 \u0625\u0644\u0649 \u0639\u0635\u0627\u0626\u0631 \u0623\u0648 \u0632\u0628\u0627\u062f\u064a \u062a\u062d\u062a\u0641\u0638 \u0628\u0645\u062d\u062a\u0648\u0649 \u0625\u0636\u0627\u0641\u064a \u0645\u0646 \u0627\u0644\u0647\u064a\u0633\u0628\u064a\u0631\u064a\u062f\u064a\u0646.<\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2026\/04\/oranges-preparation-scene.jpg\" alt=\"\"\/><\/figure> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u0627\u0644\u062a\u062d\u0630\u064a\u0631\u0627\u062a \u0648\u0627\u0644\u0645\u0648\u0627\u0642\u0641<\/h2> <p>\u064a\u062c\u0628 \u0639\u0644\u0649 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0645\u0639\u0631\u0636\u064a\u0646 \u0644\u0627\u0631\u062a\u062c\u0627\u0639 \u0627\u0644\u062d\u0645\u0636 \u0623\u0648 \u0645\u0631\u0636 \u0627\u0631\u062a\u062c\u0627\u0639 \u0627\u0644\u0645\u0631\u064a\u0621 \u0627\u0644\u0645\u0639\u062f\u064a (GERD) \u0623\u0646 \u064a\u0643\u0648\u0646\u0648\u0627 \u0645\u0639\u062a\u062f\u0644\u064a\u0646 \u0641\u064a \u062a\u0646\u0627\u0648\u0644\u0647\u0645\u060c \u062d\u064a\u062b \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0632\u064a\u062f \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u062d\u0645\u0636\u064a\u0629 \u0648\u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0633\u0643\u0648\u0631\u0628\u064a\u0643 \u0641\u064a \u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644 \u0645\u0646 \u0627\u0644\u0623\u0639\u0631\u0627\u0636 \u0633\u0648\u0621\u0627. \u064a\u062c\u0628 \u0639\u0644\u0649 \u0645\u0646 \u064a\u062a\u0628\u0639\u0648\u0646 \u0623\u0646\u0638\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062d\u062f\u0648\u062f\u0629 \u0628\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 (\u0645\u062b\u0644 \u0628\u0639\u0636 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0643\u0644\u0649) \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0645\u0642\u062f\u0645 \u0627\u0644\u0631\u0639\u0627\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0642\u0628\u0644 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631.<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u0627\u0644\u062e\u0644\u0627\u0635\u0629<\/h2> <p>\u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0645\u062c\u0631\u062f \u0645\u0635\u062f\u0631 \u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u2014 \u0641\u0647\u0648 \u0637\u0639\u0627\u0645 \u0648\u0638\u064a\u0641\u064a \u0645\u062b\u0628\u062a \u0644\u0644\u0635\u062d\u0629 \u0627\u0644\u0648\u0639\u0627\u0626\u064a\u0629\u060c \u0648\u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0645\u0646\u0627\u0639\u0629\u060c \u0648\u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a. \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0627\u0644\u0628\u0627\u062d\u062b\u064a\u0646 \u0639\u0646 \u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0643\u0627\u0645\u0644\u0629 \u062a\u062f\u0639\u0645 \u0627\u0644\u062a\u0643\u064a\u0641\u0627\u062a \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u064a\u0629\u060c \u0641\u0625\u0646 \u0628\u0631\u062a\u0642\u0627\u0644\u0629 \u0648\u0627\u062d\u062f\u0629 \u064a\u0648\u0645\u064a\u0627 \u0639\u0627\u062f\u0629 \u0628\u0633\u064a\u0637\u0629 \u0642\u0627\u0626\u0645\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u062f\u0644\u0629 \u062a\u0633\u062a\u062d\u0642 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0647\u0627.<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <p><strong>\u0627\u0644\u0645\u0635\u0627\u062f\u0631<\/strong>:<\/p> <ol class=\"wp-block-list\"><li>Rizza, S. et al. (2011). <em>American Journal of Clinical Nutrition<\/em> \u2014 Hesperidin and blood pressure.<\/li> <li>Hemil\u00e4, H. &amp; Chalker, E. (2017). <em>Nutrients<\/em> \u2014 Vitamin C and exercise-induced infections.<\/li> <li>Mailing, L.J. et al. (2021). <em>Frontiers in Nutrition<\/em> \u2014 Exercise, gut microbiota, and dietary fiber.<\/li> <li>USDA FoodData Central \u2014 Oranges, raw, all commercial varieties (FDC ID: 169097).<\/li> <\/ol> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <p><em>Disclaimer: This article is for informational purposes only and does not constitute medical or nutritional advice. Consult a qualified healthcare professional or registered dietitian before making significant changes to your diet, particularly if you have an underlying health condition.<\/em><\/p> <p><\/p> ","protected":false},"excerpt":{"rendered":"<p>\u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0628\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0623\u062f\u0627\u0621\u060c \u064a\u0643\u0633\u0628 \u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644 \u0645\u0643\u0627\u0646\u062a\u0647 \u0641\u064a \u062e\u0637\u0629 \u0648\u062c\u0628\u0627\u062a \u0643\u0644 \u0631\u064a\u0627\u0636\u064a. \u0645\u0644\u064a\u0621 \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a\u060c \u0648\u0627\u0644\u0641\u0644\u0627\u0641\u0648\u0646\u0648\u064a\u062f\u0627\u062a\u060c \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645\u060c \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\u060c [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":19390,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"narrow-width-container","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":"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2026\/04\/oranges-fitness-hero.jpg","fifu_image_alt":"","footnotes":""},"categories":[231],"tags":[],"class_list":["post-17764","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fruits"],"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":false,"content":true,"excerpt":false},"de":{"title":false,"content":true,"excerpt":false},"fr":{"title":false,"content":true,"excerpt":false},"ru":{"title":false,"content":true,"excerpt":false},"hi":{"title":false,"content":true,"excerpt":false},"ar":{"title":false,"content":true,"excerpt":false},"tr":{"title":false,"content":true,"excerpt":false},"it":{"title":false,"content":true,"excerpt":false},"pt":{"title":false,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2026\/04\/oranges-fitness-hero.jpg","categories_details":[{"id":231,"name":"Fruits","count":59,"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":4594,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts\/17764","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=17764"}],"version-history":[{"count":6,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts\/17764\/revisions"}],"predecessor-version":[{"id":19392,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts\/17764\/revisions\/19392"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/media\/19390"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/media?parent=17764"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/categories?post=17764"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/tags?post=17764"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}