{"id":3812,"date":"2024-07-10T00:00:05","date_gmt":"2024-07-10T00:00:05","guid":{"rendered":"https:\/\/fitolympia.com\/?p=3812"},"modified":"2024-07-10T16:16:02","modified_gmt":"2024-07-10T16:16:02","slug":"how-to-increase-stamina-naturally-diet-and-fitness-tips","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/how-to-increase-stamina-naturally-diet-and-fitness-tips\/","title":{"rendered":"\u0643\u064a\u0641\u064a\u0629 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a: \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0648\u0646\u0635\u0627\u0626\u062d \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629"},"content":{"rendered":"<\/p>\n<p>\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0647\u064a 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\u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644. \u0644\u064a\u0633 \u0641\u0642\u0637 \u0623\u0646\u0647\u0627 \u0644\u0627 \u062a\u0632\u064a\u062f \u0645\u0646 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643\u060c \u0648\u0644\u0643\u0646 \u0623\u064a\u0636\u0627 \u064a\u062d\u0633\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643. \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0623\u062f\u0627\u0621 \u0631\u0641\u0639 \u0645\u0639 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0628\u062d\u064a\u062b \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u062a\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u0639 \u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a.<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" class=\"wp-image-13509\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2019\/08\/Bench-press.jpg\" alt=\"Bench press\" \/><\/figure>\n<\/div>\n<p>\u0627\u0644\u0635\u062d\u0627\u0641\u0629 \u0645\u0642\u0627\u0639\u062f \u0627\u0644\u0628\u062f\u0644\u0627\u0621 \u0647\u0648 \u062a\u062c\u0631\u064a\u0628 \u0645\u0645\u062a\u0627\u0632\u0629 \u0644\u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645. \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u062a\u0648\u062c\u0647 \u0625\u0644\u0649 \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u0623\u062f\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u0646\u0634\u0627\u0637. \u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0645\u0642\u0627\u0639\u062f \u0627\u0644\u0628\u062f\u0644\u0627\u0621 \u0648\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0639\u064a\u0646\u064a\u0643 \u062a\u062d\u062a \u0627\u0644\u0628\u0627\u0631. \u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0631\u064a\u0634 \u0627\u0644\u0643\u062a\u0641\u060c \u0641\u064a \u062d\u064a\u0646 \u0631\u0641\u0639 \u0635\u062f\u0631\u0643. \u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0647\u064a \u0639\u0642\u062f \u0634\u0631\u064a\u0637\u060c \u0641\u064a \u0639\u0631\u0636 \u0627\u0644\u0630\u064a \u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0630\u0631\u0627\u0639\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0644\u064a. \u062a\u0623\u0643\u062f \u0645\u0646 \u0648\u062c\u0648\u062f \u0625\u0628\u0647\u0627\u0645\u0643 \u062d\u0648\u0644 \u0627\u0644\u0628\u0627\u0631\u060c 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\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646 \u0639\u0646\u062f \u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 75 \u062f\u0631\u062c\u0629. \u0627\u062d\u0645\u0644 \u0623\u0646\u0641\u0627\u0633\u0643 \u0644\u062b\u0627\u0646\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644\u060c \u0642\u0628\u0644 \u0623\u0646 \u062a\u0631\u0641\u0639\u0647\u0627 \u0641\u0648\u0642 \u0627\u0644\u0643\u062a\u0641\u064a\u0646. \u0645\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u064a \u0634\u0631\u064a\u0637 \u0647\u0648 \u0639\u0644\u0649 \u0631\u0623\u0633\u060c \u0648\u0642\u0641\u0644 \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646 \u0648\u0627\u0644\u062a\u0646\u0641\u0633. \u0627\u0644\u0642\u064a\u0627\u0645 \u062e\u0645\u0633\u0629 \u0645\u0645\u062b\u0644\u064a\u0646 \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0643\u0644 \u0623\u0633\u0628\u0648\u0639 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\u0627\u0644\u0637\u0648\u064a\u0644. \u0627\u0644\u062e\u062f\u0639\u0629 \u0647\u064a \u0623\u0646 \u062a\u0630\u0647\u0628 \u0628\u0646\u0641\u0633 \u0627\u0644\u0648\u062a\u064a\u0631\u0629 \u0644\u0644\u0645\u0633\u0627\u0641\u0627\u062a \u0627\u0644\u0637\u0648\u064a\u0644\u0629 \u060c \u0643\u0645\u0627 \u0623\u0646 \u0644\u0647\u0627 \u062a\u0623\u062b\u064a\u0631 \u0625\u064a\u062c\u0627\u0628\u064a \u0639\u0644\u0649 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644.<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" class=\"wp-image-13502\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2019\/08\/Cycling.jpg\" alt=\"Cycling can help increase stamina\" \/><\/figure>\n<\/div>\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0646\u0648\u064a \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u060c \u062b\u0645 \u062a\u0623\u0643\u062f \u0645\u0646 \u0638\u0647\u0631\u0643 \u0647\u0648 \u0645\u0633\u062a\u0642\u064a\u0645. \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0631\u064a\u0634 \u0627\u0644\u0643\u062a\u0641\u060c \u0627\u0642\u0637\u0639\u064a \u0628\u0628\u0637\u0621 \u0644\u0645\u062f\u0629 \u062e\u0645\u0633 \u062f\u0642\u0627\u0626\u0642 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644\u060c \u0642\u0628\u0644 \u0632\u064a\u0627\u062f\u0629 \u0633\u0631\u0639\u062a\u0643 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627.<\/p>\n<h3>3. \u0627\u0644\u0642\u0641\u0632 \u0627\u0644\u0631\u0627\u0641\u0639\u0627\u062a<\/h3>\n<p>\u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u0633\u0624\u0627\u0644 \u0647\u0648 &#8211; \u0643\u064a\u0641\u064a\u0629 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\u060c \u0648\u0627\u0644\u0642\u0641\u0632 \u0627\u0644\u0631\u0627\u0641\u0639\u0627\u062a \u0647\u0648 \u0627\u0644\u062c\u0648\u0627\u0628. \u0648\u0647\u0648 \u062a\u062c\u0631\u064a\u0628 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0643\u0644\u064a \u0628\u0633\u064a\u0637\u0629\u060c \u0627\u0644\u0630\u064a \u064a\u0639\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0631\u0626\u062a\u064a\u0646\u060c \u0648\u0627\u0644\u0642\u0644\u0628. \u0627\u0644\u0648\u0642\u0648\u0641 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0644\u064a\u060c \u0645\u0639 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0628\u062c\u0627\u0646\u0628\u0643\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0645\u0639\u0627.<\/p>\n<p>\u0627\u0644\u0642\u0641\u0632 \u0648\u0646\u0634\u0631 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0639\u0644\u0649 \u0645\u0633\u0627\u0641\u0629 \u062a\u0633\u0627\u0648\u064a \u0639\u0631\u0636 \u0643\u062a\u0641\u064a\u0643. \u0641\u064a \u0627\u0644\u0648\u0642\u062a \u0646\u0641\u0633\u0647\u060c \u062a\u0645\u062a\u062f \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u062d\u062a\u0649 \u064a\u0630\u0647\u0628 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643. \u0627\u0644\u0642\u0641\u0632 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0648\u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0645\u0648\u0642\u0641 \u0627\u0644\u0628\u062f\u0627\u064a\u0629. \u0627\u0644\u0642\u064a\u0627\u0645 \u0645\u0627 \u0644\u0627 \u064a\u0642\u0644 \u0639\u0646 \u0639\u0634\u0631\u0629 \u0645\u0645\u062b\u0644\u064a\u0646 \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 (\u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646 \u0643\u062d\u062f \u0623\u062f\u0646\u0649).<\/p>\n<h3>4. \u062f\u0641\u0639 \u0627\u0644\u0645\u0646\u0628\u062b\u0642\u0629<\/h3>\n<p>\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646\u0647\u0627 \u0645\u0645\u0627\u0631\u0633\u0629 \u0628\u0633\u064a\u0637\u0629\u060c \u0641\u0647\u064a \u0645\u0645\u062a\u0627\u0632\u0629 \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644. \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0631\u0641\u0639 \u062c\u0633\u0645\u0643 \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0630\u0631\u0627\u0639\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0644\u064a. \u0628\u064a\u0646\u0645\u0627 \u0643\u0646\u062a \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0644\u0646\u062e\u064a\u0644 \u0642\u0631\u064a\u0628\u0629 \u0645\u0646 \u0627\u0644\u0635\u062f\u0631.<\/p>\n<p>\u0643\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639\u060c \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0639\u0644\u0649 \u0645\u0633\u0627\u0641\u0629 \u0623\u0643\u0628\u0631 \u0645\u0646 \u0639\u0631\u0636 \u0643\u062a\u0641\u064a\u0643. \u0627\u0646\u0632\u0644\u060c \u062d\u062a\u0649 \u064a\u0643\u0648\u0646 \u0645\u0631\u0641\u0642\u064a\u0643 90 \u062f\u0631\u062c\u0629 \u0623\u0648 \u064a\u0644\u0645\u0633 \u0627\u0644\u0635\u062f\u0631 \u0627\u0644\u0623\u0631\u0636. \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0645\u0648\u0642\u0641 \u0627\u0644\u0628\u062f\u0627\u064a\u0629\u060c \u0627\u0644\u0630\u064a \u064a\u0643\u0645\u0644 \u0645\u0646\u062f\u0648\u0628 \u0648\u0627\u062d\u062f. \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062d\u062f \u0623\u062f\u0646\u0649 \u0645\u0646 10 \u0645\u0645\u062b\u0644\u064a\u0646 \u0643\u0644 \u0641\u064a \u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639.<\/p>\n<h3>5. \u062a\u0633\u0644\u0642 \u062f\u0631\u062c<\/h3>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" class=\"wp-image-13503\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2019\/08\/Climbing-stairs.jpg\" alt=\"Climb up the stairs more\" \/><\/figure>\n<\/div>\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0641\u0643\u0631 \u0641\u064a \u0643\u064a\u0641\u064a\u0629 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644\u060c \u062a\u0633\u0644\u0642 \u0627\u0644\u0633\u0644\u0627\u0644\u0645 \u0647\u0648 \u0623\u0641\u0636\u0644 \u0645\u0645\u0627\u0631\u0633\u0629. \u0644\u064a\u0633 \u0641\u0642\u0637 \u0623\u0646\u0647\u0627 \u0644\u0627 \u062a\u062d\u0633\u0646 \u0642\u0648\u062a\u0643 \u0648\u0642\u0648\u062a\u0647\u0627\u060c \u0648\u0644\u0643\u0646 \u0623\u064a\u0636\u0627 \u064a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643. \u0648\u062a\u0633\u0627\u0621\u0644 \u0644\u0645\u0627\u0630\u0627 \u0643\u0646\u062a \u0645\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0623\u0633\u0631\u0639 \u0639\u0646\u062f\u0645\u0627 \u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0643 \u0644\u062a\u0633\u0644\u0642 \u062a\u0644\u0629\u061f \u0639\u0644\u0649 \u0639\u0643\u0633 \u0633\u0637\u062d \u0645\u0633\u062a\u0648\u060c \u0648\u0627\u062d\u062f \u064a\u0645\u064a\u0644 \u064a\u0632\u064a\u062f 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\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0647\u0648 \u0633\u0624\u0627\u0644 \u0648\u0627\u062d\u062f \u064a\u0633\u0623\u0644 \u0627\u0644\u062c\u0645\u064a\u0639 \u0645\u062f\u0631\u0628\u0647\u0645. \u0627\u0644\u062c\u0648\u0627\u0628 \u0628\u0633\u064a\u0637 \u2013 \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0643\u0644 \u064a\u0648\u0645\u060c \u0628\u062d\u064a\u062b \u064a\u062d\u0633\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643. \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u0646\u0634\u0627\u0637 \u0644\u0645\u062f\u0629 \u0644\u0627 \u062a\u0642\u0644 \u0639\u0646 20 \u062f\u0642\u064a\u0642\u0629 \u0644\u062a\u062c\u0631\u0628\u0629 \u062c\u0645\u064a\u0639 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u064a \u064a\u0642\u062f\u0645\u0647\u0627.<\/p>\n<p>\u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u062a\u062c\u0639\u0644 \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0639\u0627\u062f\u0629\u060c \u062c\u0633\u0645\u0643 \u0633\u0648\u0641 \u062a\u062a\u0644\u0642\u0649 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0648\u0643\u0633\u062c\u064a\u0646\u060c \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0639\u0645\u0644 \u0628\u0647\u0627 \u0631\u0626\u062a\u064a\u0643. \u0643\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0623\u0646 \u062a\u0635\u0628\u062d \u0639\u0644\u0649 \u062f\u0631\u062c\u0629 \u0627\u0644\u0645\u0627\u062c\u0633\u062a\u064a\u0631 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0646\u0634\u0627\u0637\u060c \u064a\u0645\u0643\u0646\u0643 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u062f\u0629.<\/p>\n<h2 id=\"foods-to-eat\">\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u062a\u0646\u0627\u0648\u0644\u0647\u0627<\/h2>\n<p>\u0641\u064a \u0645\u0648\u0636\u0648\u0639 \u0643\u064a\u0641\u064a\u0629 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u0637\u0639\u0627\u0645\u060c \u0623\u0636\u0641 \u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0625\u0644\u0649 \u0648\u062c\u0628\u0627\u062a\u0643:<\/p>\n<h3>1- \u0627\u0644\u0645\u0648\u0632<\/h3>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" class=\"wp-image-13504\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2019\/08\/Banana.jpg\" alt=\"Nutrients in banana help improve one's stamina\" \/><\/figure>\n<\/div>\n<p>\u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0628\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u060c \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0639\u0644\u0649 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u062d\u0642 \u0641\u064a \u0627\u0644\u063a\u0630\u0627\u0621. \u0627\u0644\u0645\u0648\u0632 \u062f\u0627\u0626\u0645\u0627 \u062e\u064a\u0627\u0631 \u0645\u0645\u062a\u0627\u0632\u060c \u0644\u0623\u0646\u0647\u0627 \u062a\u0648\u0641\u0631 \u0643\u0645\u064a\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0637\u0627\u0642\u0629. \u0643\u0644 \u062d\u0635\u0629 \u0633\u0648\u0641 \u062a\u0639\u0637\u064a\u0643 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u2013 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B6, \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645, \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a, \u0627\u0644\u0623\u0644\u064a\u0627\u0641, \u0627\u0644\u062f\u0647\u0648\u0646, \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646. \u062a\u0623\u0643\u062f \u0645\u0646 \u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0639\u0644\u0649 \u0647\u0630\u0627 \u0642\u0628\u0644 \u0623\u0646 \u062a\u0641\u0639\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u0630\u0643\u0648\u0631\u0629 \u0623\u0639\u0644\u0627\u0647.<\/p>\n<h3>2. \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a<\/h3>\n<p>\u0625\u0630\u0627 \u0643\u0627\u0646 \u0644\u062f\u064a\u0643 \u0639\u0627\u062f\u0629 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0623\u0628\u064a\u0636\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u062c\u0639\u0644 \u0627\u0644\u062a\u062d\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u0628\u062f\u064a\u0644 \u0627\u0644\u0628\u0646\u064a. \u0628\u0633\u0628\u0628 \u0627\u0646\u062e\u0641\u0627\u0636 \u0643\u0645\u064a\u0627\u062a \u0627\u0644\u0645\u0639\u0627\u0644\u062c\u0629\u060c \u0648\u0623\u0646\u062a \u062a\u0633\u064a\u0631 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629. \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629 \u0647\u064a \u0627\u0644\u0645\u0641\u062a\u0627\u062d \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644.<\/p>\n<p>\u064a\u0633\u062a\u063a\u0631\u0642 \u0648\u0642\u062a\u0627 \u0623\u0637\u0648\u0644 \u0644\u062c\u0633\u0645\u0643 \u0644\u062a\u062d\u0637\u064a\u0645 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a\u060c \u0648\u0636\u0645\u0627\u0646 \u0644\u062f\u064a\u0643 \u0627\u0644\u0637\u0627\u0642\u0629 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u064a\u0648\u0645. \u0645\u0639 \u0643\u0644 \u062d\u0635\u0629\u060c \u0633\u0648\u0641 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0627\u0644\u0645\u0646\u063a\u0646\u064a\u0632\u060c \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c \u0627\u0644\u0641\u0648\u0633\u0641\u0648\u0631\u060c \u0627\u0644\u062d\u062f\u064a\u062f\u060c \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645\u060c \u0627\u0644\u0641\u0648\u0633\u0641\u0648\u0631\u060c \u0648\u0627\u0644\u0633\u064a\u0644\u064a\u0646\u064a\u0648\u0645.<\/p>\n<h3>3. \u0627\u0644\u0642\u0647\u0648\u0629<\/h3>\n<p>\u0647\u0644 \u0623\u0646\u062a \u0645\u0646 \u0627\u0644\u0646\u0648\u0639 \u0627\u0644\u0630\u064a \u0644\u0627 \u064a\u0633\u062a\u0637\u064a\u0639 \u0628\u062f\u0621 \u0627\u0644\u064a\u0648\u0645 \u0628\u062f\u0648\u0646 \u0641\u0646\u062c\u0627\u0646 \u0645\u0646 \u0627\u0644\u0642\u0647\u0648\u0629\u061f \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0639\u0627\u062f\u0629 \u0643\u0645\u0627 \u0643\u0646\u062a \u062a\u0628\u062d\u062b \u0639\u0646 \u0627\u0644\u062c\u0648\u0627\u0628 \u0639\u0644\u0649 \u0643\u064a\u0641\u064a\u0629 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644. \u0646\u0638\u0631\u0627\u064b \u0644\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u0627\u0644\u0639\u0627\u0644\u064a\u060c \u0641\u0625\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643.<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" class=\"wp-image-13505\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2019\/08\/Coffee.jpg\" alt=\"A cup of coffee everyday can help improve stamina\" \/><\/figure>\n<\/div>\n<p>\u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u062d\u0641\u0632 \u0627\u0644\u062f\u0645\u0627\u063a \u0648\u062c\u0633\u0645\u0643\u060c \u0648\u0633\u0648\u0641 \u062a\u062c\u062f \u0623\u0646\u0647 \u0645\u0646 \u0627\u0644\u0623\u0633\u0647\u0644 \u0627\u0644\u062a\u0631\u0643\u064a\u0632. \u0623\u0641\u0636\u0644 \u062c\u0632\u0621 \u0647\u0648 \u0623\u0646\u0647 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0644\u062f\u064a\u0643 \u0643\u0648\u0628 \u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u0642\u0647\u0648\u0629 \u0627\u0644\u0633\u0648\u062f\u0627\u0621\u060c \u0641\u0625\u0646\u0647 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0633\u0639\u0631\u062a\u064a\u0646 \u062d\u0631\u0627\u0631\u064a\u062a\u064a\u0646 \u0641\u0642\u0637.<\/p>\n<h3>4. \u0627\u0644\u0628\u064a\u0636<\/h3>\n<p>\u0627\u0644\u0628\u064a\u0636 \u0647\u0648 \u063a\u0630\u0627\u0621 \u0645\u0645\u062a\u0627\u0632 \u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u060c \u0628\u0633\u0628\u0628 \u0643\u0645\u064a\u0629 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u062a\u064a \u064a\u0648\u0641\u0631\u0647\u0627. \u0643\u0644 \u062d\u0635\u0629 \u062a\u0639\u0637\u064a\u0643 \u0643\u0645\u064a\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a. \u0648\u0646\u062a\u064a\u062c\u0629 \u0644\u0630\u0644\u0643\u060c \u0633\u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0643 \u0643\u0645\u064a\u0627\u062a \u0648\u0627\u0641\u0631\u0629 \u0645\u0646 \u0627\u0644\u0637\u0627\u0642\u0629\u060c \u0648\u0647\u0648 \u0627\u0644\u062c\u0648\u0627\u0628 \u0639\u0644\u0649 \u0643\u064a\u0641\u064a\u0629 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643.<\/p>\n<p>\u0623\u064a\u0636\u0627\u060c \u0627\u0644\u0644\u064a\u0633\u064a\u0646\u060c \u0648\u0647\u0648 \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629\u060c \u0648\u064a\u0639\u0632\u0632 \u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0637\u0627\u0642\u0629 \u0641\u064a \u0627\u0644\u062c\u0633\u0645. \u0644\u0623\u0646\u0647 \u064a\u0632\u064a\u062f \u0645\u0646 \u0645\u0639\u062f\u0644 \u0627\u0646\u0647\u064a\u0627\u0631 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0645\u0645\u0627 \u064a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643. \u0623\u064a\u0636\u0627\u060c \u0627\u0644\u0628\u064a\u0636 \u0647\u0648 \u0645\u0635\u062f\u0631 \u0643\u0628\u064a\u0631 \u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644 \u0645\u0646 \u0627\u0644\u0623\u0633\u0647\u0644 \u0644\u062c\u0633\u0645\u0643 \u0644\u062a\u062d\u0637\u064a\u0645 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629.<\/p>\n<h3>5. \u0627\u0644\u0623\u0633\u0645\u0627\u0643<\/h3>\n<p>\u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0623\u0645\u0631 \u0644\u0627 \u0628\u062f \u0645\u0646\u0647\u060c \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u062d\u0644\u0648\u0644 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644. \u0623\u0646\u0647 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u0645\u064a\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0623\u0648\u0645\u064a\u063a\u0627-3, \u0627\u0644\u062a\u064a \u0647\u064a \u0643\u0628\u064a\u0631\u0629 \u0644\u0644\u062f\u0645\u0627\u063a \u0648\u0627\u0644\u062c\u0633\u0645. \u0627\u0644\u062a\u0648\u0646\u0629 \u0648\u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 DHA \u0648 EPA\u060c \u0648\u0647\u0645\u0627 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u062f\u0647\u0646\u064a\u0629\u060c \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643.<\/p>\n<p>\u0643\u0644 \u062d\u0635\u0629 \u0645\u0646 \u0623\u064a \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0623\u0646\u0648\u0627\u0639 \u0645\u0646 \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u062a\u0639\u0637\u064a\u0643 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646. \u0639\u0646\u062f\u0645\u0627 \u062a\u0648\u0627\u062c\u0647 \u0627\u0644\u062a\u0639\u0628\u060c \u0633\u064a\u0643\u0648\u0646 \u0647\u0646\u0627\u0643 \u0627\u0644\u062a\u0647\u0627\u0628 \u0641\u064a \u0627\u0644\u062c\u0633\u0645. \u0628\u0633\u0628\u0628 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0623\u0648\u0645\u064a\u063a\u0627-3\u060c \u0641\u0625\u0646\u0647 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0645\u0633\u0623\u0644\u0629\u060c \u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u0643 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0635\u0644 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0639\u0644\u0649 \u0642\u062f\u0645\u064a\u0643 \u0623\u0633\u0631\u0639.<\/p>\n<p>\u062a\u062d\u062a\u0648\u064a \u0647\u0630\u0647 \u0627\u0644\u0623\u0646\u0648\u0627\u0639 \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0639\u0644\u0649 \u0643\u0645\u064a\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u062f\u0647\u0648\u0646. \u0623\u0646\u0647\u0627 \u0627\u0633\u0642\u0627\u0637 \u0643\u0645\u064a\u0629 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u062a\u064a \u064a\u0637\u0644\u0642 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0646\u0634\u0631\u0627\u062a. \u0648\u0627\u0644\u0641\u0627\u0626\u062f\u0629 \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0639\u0645\u0644\u064a\u0629 \u0647\u0648 \u0623\u0646\u0643 \u0633\u0648\u0641 \u062a\u0644\u0627\u062d\u0638 \u062a\u062d\u0633\u0646\u0627 \u0643\u0628\u064a\u0631\u0627 \u0641\u064a \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643. \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u062a\u0648\u0641\u0631 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\u060c \u0648\u0627\u0644\u062a\u064a \u0647\u064a \u0643\u0628\u064a\u0631\u0629 \u0644\u0631\u0641\u0627\u0647 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643.<\/p>\n<h2 id=\"foods-to-avoid\">\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u062a\u062c\u0646\u0628\u0647\u0627<\/h2>\n<p>\u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0644\u0645\u0633 \u0645\u0648\u0636\u0648\u0639 \u0643\u064a\u0641\u064a\u0629 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u063a\u0630\u0627\u0621\u060c \u0648\u062a\u062c\u0646\u0628 \u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u062a\u0627\u0644\u064a\u0629:<\/p>\n<h3>1. \u0627\u0644\u0643\u062d\u0648\u0644<\/h3>\n<p>\u0627\u0644\u0643\u062d\u0648\u0644 \u0647\u0648 \u0635\u0627\u0631\u0645 \u0644\u0627 \u0644\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0628\u062d\u062b \u0644\u062a\u062d\u0633\u064a\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643. \u0647\u0630\u0647 \u0627\u0644\u0623\u0646\u0648\u0627\u0639 \u0645\u0646 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0645\u0639\u0631\u0648\u0641\u0629 \u062c\u064a\u062f\u0627 \u0644\u062e\u0641\u0636 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a. \u0644\u062a\u0641\u0639\u064a\u0644 \u0648\u062a\u0646\u0633\u064a\u0642 \u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u062a\u062d\u062a\u0627\u062c \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643.<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" class=\"wp-image-13506\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2019\/08\/No-alcohol.jpg\" alt=\"Say no to alcohol\" \/><\/figure>\n<\/div>\n<p>\u0627\u0644\u0645\u0634\u0643\u0644\u0629 \u0645\u0639 \u0627\u0644\u0643\u062d\u0648\u0644 \u0647\u0648 \u0623\u0646\u0647 \u064a\u0628\u0637\u0626 \u0647\u0630\u0627 \u0627\u0644\u062c\u0632\u0621 \u0645\u0646 \u0627\u0644\u062c\u0633\u0645. \u0633\u0648\u0641 \u062a\u0648\u0627\u062c\u0647 \u0627\u0644\u062c\u0641\u0627\u0641\u060c \u0648\u0627\u0644\u062a\u064a \u0633\u0648\u0641 \u062a\u0633\u062a\u0645\u0631 \u062d\u062a\u0649 \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062a\u0627\u0644\u064a\u060c \u0628\u0639\u062f \u062c\u0644\u0633\u0629 \u0627\u0644\u0634\u0631\u0628. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0633\u064a\u0631 \u0644\u062a\u0635\u0644 \u0625\u0644\u0649 \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u060c \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0643 \u0644\u0627 \u062a\u0633\u062a\u0647\u0644\u0643 \u0627\u0644\u0643\u062d\u0648\u0644.<\/p>\n<h3>2. \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0642\u0644\u064a\u0629<\/h3>\n<p>\u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u0645\u0642\u0644\u064a \u0634\u0639\u0628\u064a\u0629 \u0644\u0623\u0646\u0647\u0627 \u0648\u062c\u0628\u0627\u062a \u062e\u0641\u064a\u0641\u0629 \u0644\u0630\u064a\u0630\u0629. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0643\u0645\u0627 \u0643\u0646\u062a \u062a\u0628\u062d\u062b \u0639\u0646 \u0643\u064a\u0641\u064a\u0629 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644\u060c \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0627\u0644\u0628\u0642\u0627\u0621 \u0628\u0639\u064a\u062f\u0627 \u0639\u0646\u0647\u0645. \u064a\u0633\u062a\u063a\u0631\u0642 \u062c\u0633\u0645\u0643 \u0648\u0642\u062a\u064b\u0627 \u0623\u0637\u0648\u0644 \u0644\u0647\u0636\u0645 \u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u0645\u0642\u0644\u064a \u0628\u0633\u0628\u0628 \u0627\u0644\u0645\u062d\u062a\u0648\u0649 \u0639\u0627\u0644\u064a \u0627\u0644\u062f\u0647\u0648\u0646.<\/p>\n<p>\u064a\u062c\u0628 \u0623\u0646 \u0644\u0627 \u062a\u0633\u062a\u0647\u0644\u0643 \u0644\u0647\u0645 \u0642\u0628\u0644 \u062a\u062c\u0631\u064a\u0628, \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643. \u062a\u0623\u0643\u062f \u0645\u0646 \u062a\u062c\u0646\u0628 \u0630\u0644\u0643 \u0641\u064a \u0627\u0644\u0644\u064a\u0644\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u0628\u0642 \u0627\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u0649 \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0623\u0648 \u062a\u0642\u0631\u0631 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629. \u0648\u0627\u0644\u0633\u0628\u0628 \u0647\u0648 \u0623\u0646\u0643 \u062a\u0645\u064a\u0644 \u0625\u0644\u0649 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u062e\u0645\u0648\u0644 \u0628\u0639\u062f \u0627\u0633\u062a\u0647\u0644\u0627\u0643\u0647\u0627.<\/p>\n<h3>3. \u0627\u0644\u062d\u0644\u064a\u0628<\/h3>\n<p>\u0642\u0628\u0644 \u0623\u0646 \u062a\u0635\u0644 \u0625\u0644\u0649 \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0639\u0637\u064a \u0643\u0644 \u0627\u0644\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0642\u0627\u0626\u0645\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u062a\u0645\u0631\u064a\u0631\u0629. \u0648\u0627\u0644\u0633\u0628\u0628 \u0647\u0648 \u0623\u0646 \u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0637\u0639\u0627\u0645 \u062a\u0633\u062a\u063a\u0631\u0642 \u0648\u0642\u062a\u064b\u0627 \u0623\u0637\u0648\u0644 \u0644\u0644\u0647\u0636\u0645. \u0648\u0646\u062a\u064a\u062c\u0629 \u0644\u0630\u0644\u0643\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0639\u0633\u0631 \u0627\u0644\u0647\u0636\u0645 \u0625\u0630\u0627 \u0644\u0645 \u062a\u0643\u0646 \u062d\u0630\u0631\u0627. \u0623\u064a\u0636\u0627\u060c \u0641\u0625\u0646\u0647 \u064a\u062a\u0631\u0643 \u0637\u0644\u0627\u0621 \u063a\u064a\u0631 \u0633\u0627\u0631\u0629 \u0641\u064a \u0641\u0645\u0643\u060c \u0648\u0627\u0644\u0630\u064a \u064a\u0635\u0628\u062d \u0648\u0627\u0636\u062d\u0627 \u0639\u0646\u062f \u062a\u062c\u0631\u064a\u0628.<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" class=\"wp-image-13507\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2019\/08\/Milk.jpg\" alt=\"Drinking milk before a workout can reduce one's stamina levels\" \/><\/figure>\n<\/div>\n<p>\u0645\u0639 \u0630\u0644\u0643\u060c \u0627\u0644\u062d\u0644\u064a\u0628 \u0645\u0635\u062f\u0631 \u062c\u064a\u062f \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645. \u064a\u062c\u0628 \u062a\u062c\u0646\u0628\u0647 \u0641\u0642\u0637 \u0642\u0628\u0644 \u0623\u0646 \u062a\u0635\u0644 \u0625\u0644\u0649 \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629.<\/p>\n<h2 id=\"summary\">\u0645\u0648\u062c\u0632<\/h2>\n<p>\u0639\u0646\u062f\u0645\u0627 \u064a\u0643\u0648\u0646 \u0627\u0644\u0647\u062f\u0641 \u0647\u0648 \u0643\u064a\u0641\u064a\u0629 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644\u060c \u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u062a\u0628\u0627\u0639 \u0627\u0644\u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0627\u0644\u0648\u0627\u0631\u062f\u0629 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062f\u0644\u064a\u0644. \u0627\u0644\u062e\u062f\u0639\u0629 \u0647\u064a \u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0645\u0639 \u062e\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0621 \u0627\u0644\u0635\u062d\u064a\u060c \u0648\u0636\u0645\u0627\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0645\u0646 \u0643\u0644\u0627 \u0627\u0644\u0639\u0627\u0644\u0645\u064a\u0646.<\/p>\n<p>\u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0628\u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a\u060c \u062a\u0623\u0643\u062f \u0645\u0646 \u0625\u062c\u0631\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645. \u0645\u0646 \u0627\u0644\u0623\u0647\u0645\u064a\u0629 \u0628\u0645\u0643\u0627\u0646 \u0623\u0646 \u062a\u0639\u0637\u064a \u062c\u0633\u0645\u0643 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0643\u0627\u0641\u064a \u0644\u0644\u062a\u0639\u0627\u0641\u064a\u060c \u0645\u0645\u0627 \u064a\u062d\u0633\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644. \u062a\u0623\u0643\u062f \u0645\u0646 \u062a\u0631\u0637\u064a\u0628 \u0646\u0641\u0633\u0643\u060c \u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u0643 \u0628\u062f\u0641\u0639 \u062c\u0633\u0645\u0643 \u0644\u0641\u062a\u0631\u0627\u062a \u0623\u0637\u0648\u0644.<\/p>\n<p>\u0641\u064a \u062d\u064a\u0646 \u0623\u0646\u0647 \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 \u064a\u0633\u062a\u0631\u064a\u062d \u0628\u064a\u0646 \u0643\u0644 \u0645\u0645\u0627\u0631\u0633\u0629\u060c \u0641\u064a \u0645\u062d\u0627\u0648\u0644\u0629 \u0644\u0644\u062d\u062f \u0645\u0646 \u0645\u062f\u0629 \u0627\u0644\u062a\u0648\u0642\u0641. \u0639\u0646 \u0637\u0631\u064a\u0642 \u0632\u064a\u0627\u062f\u0629 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0645\u062c\u0647\u0648\u062f \u0628\u0628\u0637\u0621\u060c \u0633\u0648\u0641 \u062a\u0641\u0647\u0645 \u0627\u0644\u062d\u0642\u064a\u0642\u0629 \u062d\u0648\u0644 \u0643\u064a\u0641\u064a\u0629 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644.<\/p>\n<p>\u062a\u0630\u0643\u0631 \u0631\u062d\u0644\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0628\u0637\u0628\u064a\u0639\u0629 \u0627\u0644\u062d\u0627\u0644\u060c \u0647\u0648 \u0645\u0627\u0631\u0627\u062b\u0648\u0646\u060c \u0648\u0644\u064a\u0633 \u0627\u0646\u062f\u0641\u0627\u0639\u0629 100 \u0645\u062a\u0631!<\/p>\n<h2 id=\"faqs\">\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0645\u062a\u062f\u0627\u0648\u0644\u0629<\/h2>\n<p><strong>\u0633. \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644\u061f<\/strong><\/p>\n<p>A: \u0645\u0646 \u0627\u0644\u0646\u0627\u062d\u064a\u0629 \u0627\u0644\u0645\u062b\u0627\u0644\u064a\u0629\u060c \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u062a\u0633\u062a\u0647\u0644\u0643 \u0645\u0632\u064a\u062c \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646. \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0645\u062b\u0644 \u0627\u0644\u0645\u0648\u0632 \u0648\u0627\u0644\u062a\u0641\u0627\u062d\u060c \u062c\u0646\u0628\u0627 \u0625\u0644\u0649 \u062c\u0646\u0628 \u0645\u0639 \u062e\u0628\u0632 \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644 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