{"id":17776,"date":"2026-04-14T15:19:23","date_gmt":"2026-04-14T15:19:23","guid":{"rendered":"https:\/\/fitolympia.com\/?p=17776"},"modified":"2026-04-14T15:19:27","modified_gmt":"2026-04-14T15:19:27","slug":"peach-the-underrated-fruit-that-supports-recovery-gut-health-and-lean-performance","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/peach-the-underrated-fruit-that-supports-recovery-gut-health-and-lean-performance\/","title":{"rendered":"\u0627\u0644\u062e\u0648\u062e: \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u063a\u064a\u0631 \u0627\u0644\u0645\u0642\u0635\u0648\u0631\u0629 \u0627\u0644\u062a\u064a \u062a\u062f\u0639\u0645 \u0627\u0644\u062a\u0639\u0627\u0641\u064a\u060c \u0648\u0635\u062d\u0629 \u0627\u0644\u0623\u0645\u0639\u0627\u0621\u060c \u0648\u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0646\u062d\u064a\u0641"},"content":{"rendered":"<p>\u0639\u0646\u062f\u0645\u0627 \u064a\u0641\u0643\u0631 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0648\u0646 \u0641\u064a \u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0623\u062f\u0627\u0621\u060c \u0646\u0627\u062f\u0631\u0627 \u0645\u0627 \u064a\u0643\u0648\u0646 \u0627\u0644\u062e\u0648\u062e \u0641\u064a \u0645\u0642\u062f\u0645\u0629 \u0627\u0644\u0642\u0627\u0626\u0645\u0629. \u064a\u062c\u0628 \u0623\u0646 \u064a\u0641\u0639\u0644\u0648\u0627. <em>Prunus persica<\/em> \u064a\u0642\u062f\u0645 \u062d\u0632\u0645\u0629 \u0645\u0631\u0643\u0632\u0629 \u0645\u0646 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u062f\u0627\u0639\u0645\u0629 \u0644\u0644\u0623\u0645\u0639\u0627\u0621 \u0627\u0644\u062a\u064a \u062a\u062f\u0639\u0645 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0648\u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a \u0648\u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u062c\u0633\u0645 \u0645\u0628\u0627\u0634\u0631\u0629 \u2014 \u0643\u0644 \u0630\u0644\u0643 \u0641\u064a \u0641\u0627\u0643\u0647\u0629 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u062d\u0648\u0627\u0644\u064a 60 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0643\u0644 \u062d\u0635\u0629.<\/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>\u0627\u0644\u062e\u0648\u062e \u0627\u0644\u0645\u062a\u0648\u0633\u0637 (150 \u062c\u0631\u0627\u0645) \u064a\u0648\u0641\u0631:<\/p> <ul class=\"wp-block-list\"><li><strong>Calories<\/strong>: ~60 kcal<\/li> <li><strong>Carbohydrates<\/strong>: 14\u201315g (primarily natural sugars and fiber)<\/li> <li><strong>Dietary Fiber<\/strong>: 2.3g (soluble and insoluble)<\/li> <li><strong>Protein<\/strong>: ~1.4g<\/li> <li><strong>Vitamin C<\/strong>: ~11% DV<\/li> <li><strong>Vitamin A<\/strong>: ~10% DV<\/li> <li><strong>Vitamin K<\/strong>: ~5% DV<\/li> <li><strong>Potassium<\/strong>: ~285mg (~8% DV)<\/li> <\/ul> <p>\u0627\u0644\u0645\u0635\u062f\u0631: USDA FoodData Central (2024)<\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2026\/04\/peach-nutrition-flat-lay.jpg\" alt=\"\"\/><\/figure> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u0644\u0645\u0627\u0630\u0627 \u064a\u0639\u0645\u0644 \u0627\u0644\u062e\u0648\u062e \u0639\u0644\u0649 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0627\u0644\u0646\u0634\u0637\u0629<\/h2> <h3 class=\"wp-block-heading\">\u0627\u0644\u062f\u0641\u0627\u0639 \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0623\u0643\u0633\u062f\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0634\u0627\u0642<\/h3> <p>\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0643\u062b\u0641\u0629 \u062a\u0648\u0644\u062f \u0625\u062c\u0647\u0627\u062f\u0627 \u062a\u0623\u0643\u0633\u062f\u064a\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062e\u0631 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0648\u064a\u0636\u0639\u0641 \u0627\u0644\u0623\u062f\u0627\u0621. \u0627\u0644\u062e\u0648\u062e \u063a\u0646\u064a \u0628\u0627\u0644\u0628\u0648\u0644\u064a\u0641\u064a\u0646\u0648\u0644\u0627\u062a \u2014 \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u062d\u0645\u0636 \u0627\u0644\u0643\u0644\u0648\u0631\u0648\u062c\u064a\u0646\u064a\u0643 \u0648\u0627\u0644\u0643\u0627\u062a\u064a\u0634\u064a\u0646 \u2014 \u0627\u0644\u062a\u064a \u062a\u0639\u0627\u062f\u0644\u064a \u0627\u0644\u062c\u0630\u0648\u0631 \u0627\u0644\u062d\u0631\u0629 \u0648\u062a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u062a\u0644\u0641 \u0627\u0644\u062e\u0644\u0648\u064a \u0627\u0644\u0646\u0627\u062a\u062c \u0639\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646. \u0645\u0631\u0627\u062c\u0639\u0629 \u0646\u0634\u0631\u062a \u0639\u0627\u0645 2018 \u0641\u064a <em>Nutrients<\/em> \u0623\u0643\u062f\u062a \u0623\u0646 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0648\u0644\u064a\u0641\u064a\u0646\u0648\u0644 \u062a\u0642\u0644\u0644 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0645\u0646 \u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u062a\u0623\u0643\u0633\u062f\u064a \u0641\u064a \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629. \u064a\u0636\u064a\u0641 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0623 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0643 \u062f\u0639\u0645\u0627 \u0625\u0636\u0627\u0641\u064a\u0627 \u0645\u0636\u0627\u062f\u0627 \u0644\u0644\u0623\u0643\u0633\u062f\u0629 \u0648\u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644 \u0627\u0644\u062e\u0648\u062e \u062e\u064a\u0627\u0631\u0627 \u0645\u0641\u064a\u062f\u0627 \u0644\u0644\u0637\u0639\u0627\u0645 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p> <h3 class=\"wp-block-heading\">\u0635\u062d\u0629 \u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u0648\u0643\u0641\u0627\u0621\u0629 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a<\/h3> <p>\u064a\u062d\u062a\u0648\u064a \u0627\u0644\u062e\u0648\u062e \u0639\u0644\u0649 \u0623\u0644\u064a\u0627\u0641 \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\u060c \u0648\u0644\u0643\u0644 \u0645\u0646\u0647\u0627 \u062f\u0648\u0631 \u0645\u0645\u064a\u0632 \u0645\u0647\u0645 \u0641\u064a \u0627\u0644\u0623\u062f\u0627\u0621. \u062a\u0639\u0645\u0644 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u0643\u0628\u0631\u064a\u0628\u064a\u0648\u062a\u064a\u0643 \u2014 \u062a\u063a\u0630\u064a \u0628\u0643\u062a\u064a\u0631\u064a\u0627 \u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u0627\u0644\u0645\u0641\u064a\u062f\u0629 \u0627\u0644\u062a\u064a \u062a\u0646\u0638\u0645 \u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0645\u0646\u0627\u0639\u0629 \u0648\u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629. \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u063a\u064a\u0631 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u062a\u062f\u0639\u0645 \u062d\u0631\u0643\u0629 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a\u060c \u0645\u0645\u0627 \u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0639\u0645\u0644 \u0623\u0645\u0639\u0627\u0624\u0643 \u0628\u0643\u0641\u0627\u0621\u0629 \u062e\u0644\u0627\u0644 \u0641\u062a\u0631\u0627\u062a \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0639\u0627\u0644\u064a. \u0623\u0628\u062d\u0627\u062b \u0645\u0646\u0634\u0648\u0631\u0629 \u0641\u064a <em>Frontiers in Nutrition<\/em> (2021) \u064a\u0631\u0628\u0637 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0628\u0631\u064a\u0628\u0627\u064a\u0648\u062a\u064a\u0629 \u0628\u062a\u062d\u0633\u064a\u0646 \u062a\u0646\u0648\u0639 \u0645\u064a\u0643\u0631\u0648\u0628\u064a\u0648\u0645 \u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u062c\u0647\u0627\u0632\u064a \u0644\u062f\u0649 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646.<\/p> <h3 class=\"wp-block-heading\">\u062a\u0631\u0643\u064a\u0628 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u0634\u0647\u064a\u0629<\/h3> <p>\u0628\u062d\u0648\u0627\u0644\u064a 60 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0643\u0644 \u0641\u0627\u0643\u0647\u0629\u060c \u064a\u0648\u0641\u0631 \u0627\u0644\u062e\u0648\u062e \u062d\u062c\u0645\u0627 \u0648\u0625\u0634\u0628\u0627\u0639\u0627 \u0645\u0644\u062d\u0648\u0638\u0627 \u0644\u0643\u0644 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u2014 \u0648\u0647\u0648 \u0623\u062f\u0627\u0629 \u0645\u0641\u064a\u062f\u0629 \u0644\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u064a\u062f\u064a\u0631\u0648\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u062f\u0648\u0646 \u0627\u0644\u062a\u0636\u062d\u064a\u0629 \u0628\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u062f\u0642\u064a\u0642\u0629. \u062a\u0648\u0641\u0631 \u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0644\u062f\u064a\u0647\u0645 \u0645\u0635\u062f\u0631\u0627 \u0644\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0645\u0646\u062e\u0641\u0636\u0629 \u0625\u0644\u0649 \u0645\u062a\u0648\u0633\u0637\u0629 \u0641\u064a \u0627\u0644\u0645\u0624\u0634\u0631 \u0627\u0644\u062c\u0644\u0627\u064a\u0633\u064a\u0645\u064a\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647\u0627 \u062e\u064a\u0627\u0631\u0627 \u0639\u0645\u0644\u064a\u0627 \u0643\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0648 \u0643\u0625\u0636\u0627\u0641\u0629 \u0644\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062f\u0648\u0646 \u0623\u0646 \u062a\u0631\u062a\u0641\u0639 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0628\u0634\u0643\u0644 \u062d\u0627\u062f.<\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2026\/04\/peach-athlete-recovery-lifestyle.jpg\" alt=\"\"\/><\/figure> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u0643\u064a\u0641\u064a\u0629 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062e\u0648\u062e \u0641\u064a \u062e\u0637\u0629 \u062a\u063a\u0630\u064a\u062a\u0643<\/h2> <p><strong>\u0627\u0644\u062a\u0648\u0635\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629<\/strong>: 1\u20132 \u062e\u0648\u062e \u0645\u062a\u0648\u0633\u0637 \u064a\u0648\u0645\u064a\u0627 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u0641\u0639\u0627\u0644\u0629 \u0645\u0646 \u0627\u0644\u0628\u0648\u0644\u064a\u0641\u064a\u0646\u0648\u0644 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u062f\u0642\u064a\u0642\u0629 \u062f\u0648\u0646 \u062a\u062d\u0645\u064a\u0644 \u0645\u0641\u0631\u0637 \u0644\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.<\/p> <p><strong>\u0627\u0644\u062a\u0648\u0642\u064a\u062a \u0627\u0644\u0623\u0645\u062b\u0644<\/strong>:<\/p> <ul class=\"wp-block-list\"><li><strong>Pre-workout (60\u201390 min before)<\/strong>: Pair with a protein source for sustained energy<\/li> <li><strong>Post-workout<\/strong>: Add to a smoothie or Greek yogurt bowl alongside whey protein for a recovery-focused meal<\/li> <li><strong>Between meals<\/strong>: Whole fruit for appetite control and micronutrient support<\/li> <\/ul> <p><strong>\u0627\u0644\u062a\u0631\u0643\u064a\u0628\u0627\u062a \u0627\u0644\u0639\u0645\u0644\u064a\u0629<\/strong>:<\/p> <ul class=\"wp-block-list\"><li>Sliced peach + cottage cheese + honey (high-protein recovery snack)<\/li> <li>Blended peach + Greek yogurt + oats (pre-session fuel)<\/li> <li>Diced peach + arugula + walnuts + balsamic (anti-inflammatory athlete salad)<\/li> <\/ul> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2026\/04\/peach-smoothie-bowl-preparation.jpg\" alt=\"\"\/><\/figure> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u062a\u062d\u0630\u064a\u0631 \u0648\u0627\u062d\u062f \u064a\u0633\u062a\u062d\u0642 \u0627\u0644\u0630\u0643\u0631<\/h2> <p>\u0627\u0644\u062e\u0648\u062e \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0646\u0633\u0628\u064a\u0627 \u0645\u0646 \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 (~285 \u0645\u0644\u063a \u0644\u0643\u0644 \u0641\u0627\u0643\u0647\u0629). \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0645\u0639\u0638\u0645 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646\u060c \u0647\u0630\u0627 \u0645\u0641\u064a\u062f \u2014 \u0641\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u064a\u062f\u0639\u0645 \u0627\u0646\u0642\u0628\u0627\u0636 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0625\u0644\u0643\u062a\u0631\u0648\u0644\u064a\u062a\u0627\u062a. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u064a\u062c\u0628 \u0639\u0644\u0649 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0645\u0635\u0627\u0628\u064a\u0646 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0643\u0644\u0649 \u0623\u0648 \u0627\u0644\u0630\u064a\u0646 \u064a\u062f\u064a\u0631\u0648\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u062a\u062d\u062a \u0625\u0634\u0631\u0627\u0641 \u0637\u0628\u064a \u0623\u0646 \u064a\u0643\u0648\u0646\u0648\u0627 \u0645\u0639\u062a\u062f\u0644\u064a\u0646 \u0641\u064a \u0627\u0633\u062a\u0647\u0644\u0627\u0643\u0647\u0645. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0633\u062a\u0647\u0644\u0643 3+ \u062d\u0635\u0635 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u064a\u0648\u0645\u064a\u0627\u060c \u0627\u0633\u062a\u0634\u0631 \u0623\u062e\u0635\u0627\u0626\u064a \u062a\u063a\u0630\u064a\u0629 \u0645\u0633\u062c\u0644.<\/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\u062e\u0648\u062e \u0641\u0627\u0643\u0647\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0648\u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0641\u0627\u0626\u062f\u0629 \u0644\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0648\u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0627\u0644\u0646\u0634\u0637\u064a\u0646. \u064a\u062c\u0645\u0639 \u0628\u064a\u0646 \u0627\u0644\u0628\u0648\u0644\u064a\u0641\u064a\u0646\u0648\u0644\u0627\u062a \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0628\u0631\u064a\u0628\u0627\u064a\u0648\u062a\u064a\u0629 \u0648\u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u062f\u0642\u064a\u0642\u0629 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0644\u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a\u060c \u0648\u0643\u0641\u0627\u0621\u0629 \u0627\u0644\u0623\u0645\u0639\u0627\u0621\u060c \u0648\u062a\u0631\u0643\u064a\u0628 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0646\u062d\u064a\u0641. \u062e\u0648\u062e \u0648\u0627\u062d\u062f \u0625\u0644\u0649 \u0627\u062b\u0646\u0627\u0646 \u064a\u0648\u0645\u064a\u0627 \u2014 \u0648\u064a\u062a\u0645 \u062a\u0648\u0642\u064a\u062a\u0647 \u0628\u0634\u0643\u0644 \u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a \u062d\u0648\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u2014 \u064a\u0645\u0646\u062d\u0643 \u0623\u062f\u0627\u0629 \u0639\u0645\u0644\u064a\u0629 \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0637\u0639\u0627\u0645 \u0623\u0648\u0644\u0627 \u0644\u062f\u0639\u0645 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0648\u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0639\u0627\u0645.<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <p><em>Disclaimer: This article is intended 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 existing health condition.<\/em><\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <p><strong>\u0627\u0644\u0645\u0631\u0627\u062c\u0639<\/strong>:<\/p> <ol class=\"wp-block-list\"><li>USDA FoodData Central. <em>Peaches, raw<\/em>. (2024). fdc.nal.usda.gov<\/li> <li>Pereira, C. et al. (2018). Polyphenols and Exercise-Induced Oxidative Stress. <em>Nutrients<\/em>, 10(12), 1870.<\/li> <li>Dahl, W.J. et al. (2021). Prebiotic Fiber and Gut Microbiome Diversity in Athletes. <em>Frontiers in Nutrition<\/em>, 8, 637781.<\/li> <\/ol> <p><\/p> ","protected":false},"excerpt":{"rendered":"<p>\u0639\u0646\u062f\u0645\u0627 \u064a\u0641\u0643\u0631 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0648\u0646 \u0641\u064a \u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0623\u062f\u0627\u0621\u060c \u0646\u0627\u062f\u0631\u0627 \u0645\u0627 \u064a\u0643\u0648\u0646 \u0627\u0644\u062e\u0648\u062e \u0641\u064a \u0645\u0642\u062f\u0645\u0629 \u0627\u0644\u0642\u0627\u0626\u0645\u0629. \u064a\u062c\u0628 \u0623\u0646 \u064a\u0641\u0639\u0644\u0648\u0627. Prunus persica \u064a\u0642\u062f\u0645 \u062d\u0632\u0645\u0629 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":19363,"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 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