{"id":6224,"date":"2022-08-29T17:56:49","date_gmt":"2022-08-29T17:56:49","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6224"},"modified":"2022-08-29T17:56:50","modified_gmt":"2022-08-29T17:56:50","slug":"the-12-week-diet-plan-to-reveal-your-abs","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/the-12-week-diet-plan-to-reveal-your-abs\/","title":{"rendered":"\u062e\u0637\u0629 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0644\u0645\u062f\u0629 12 \u0623\u0633\u0628\u0648\u0639\u064b\u0627 \u0644\u0644\u0643\u0634\u0641 \u0639\u0646 \u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u0645\u0637\u0644\u0642\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643"},"content":{"rendered":"<\/p>\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0647\u0630\u0647 \u0627\u0644\u062e\u0637\u0629 \u0627\u0644\u062a\u064a \u0645\u062f\u062a\u0647\u0627 \u062b\u0644\u0627\u062b\u0629 \u0623\u0634\u0647\u0631 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\u0643\u062a\u0627\u0628\u062a\u0647\u0627<\/h2>\n<p>\u062a\u0638\u0647\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u062d\u062a\u0641\u0638\u0648\u0646 \u0628\u062f\u0641\u062a\u0631 \u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0637\u0639\u0627\u0645 \u0647\u0645 \u0623\u0643\u062b\u0631 \u0646\u062c\u0627\u062d\u064b\u0627 \u0641\u064a \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u064a\u0647. \u0628\u0628\u0633\u0627\u0637\u0629 \u064a\u062c\u0639\u0644\u0643 \u0623\u0643\u062b\u0631 \u0645\u0633\u0627\u0621\u0644\u0629: \u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u062a\u0628 \u0643\u0644 \u0644\u0642\u0645\u0629 \u062a\u0636\u0639\u0647\u0627 \u0641\u064a \u0641\u0645\u0643 \u0648\u0646\u0644\u0627\u062d\u0638 \u0643\u064a\u0641 \u062a\u062c\u0639\u0644\u0643 \u0628\u0639\u0636 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u062a\u0634\u0639\u0631 \u0623\u0648 \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0623\u062f\u0627\u0626\u0643 \u0630\u0647\u0646\u064a\u064b\u0627 \u0648\u062c\u0633\u062f\u064a\u064b\u0627 \u060c \u064a\u0645\u0643\u0646\u0643 \u0625\u062c\u0631\u0627\u0621 \u062a\u0639\u062f\u064a\u0644\u0627\u062a \u0628\u0633\u0647\u0648\u0644\u0629. \u0645\u062a\u0627\u0628\u0639\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u0641\u064a \u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c.<\/p>\n<p>3 \u0645\u0646 13<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2019\/07\/Female-Drinking-Water.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"\" \/><\/figure>\n<h2>\u0623\u0633\u0627\u0628\u064a\u0639: \u062d\u0645\u0644 \u0627\u0644\u0645\u0627\u0621<\/h2>\n<p>\u064a\u062d\u0627\u0641\u0638 \u0627\u0644\u0645\u0627\u0621 \u0627\u0644\u0645\u0646\u062a\u0638\u0645 \u0639\u0644\u0649 \u0627\u0644\u0647\u0636\u0645 \u0648\u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0648\u062a\u0646\u0638\u064a\u0645 \u062f\u0631\u062c\u0629 \u0627\u0644\u062d\u0631\u0627\u0631\u0629 \u0648\u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u0646\u0641\u0627\u064a\u0627\u062a \u0628\u0633\u0644\u0627\u0633\u0629. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u0623\u062c\u0631\u064a\u062a \u0639\u0627\u0645 2003 \u0623\u0646 \u0634\u0631\u0628 \u0646\u0635\u0641 \u0644\u062a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0627\u0644\u0628\u0627\u0631\u062f \u0632\u0627\u062f \u0645\u0646 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0628\u0646\u0633\u0628\u0629 30\u066a \u0644\u0623\u0643\u062b\u0631 \u0645\u0646 \u0633\u0627\u0639\u0629 \u0628\u0639\u062f \u0627\u0644\u0634\u0631\u0628.<\/p>\n<p>\u0644\u062d\u0633\u0627\u0628 \u0623\u0647\u062f\u0627\u0641\u0643 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u064a\u0627\u0647\u060c \u062e\u0630 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u062c\u0646\u064a\u0647 \u0648\u0627\u0642\u0633\u0645 \u0647\u0630\u0627 \u0627\u0644\u0639\u062f\u062f \u0639\u0644\u0649 \u0627\u062b\u0646\u064a\u0646. \u0648\u0647\u0630\u0627 \u064a\u0645\u0646\u062d\u0643 \u0627\u0644\u062d\u062f \u0627\u0644\u0623\u062f\u0646\u0649 \u0645\u0646 \u0623\u0648\u0642\u064a\u0629 \u0627\u0644\u0645\u0627\u0621 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0623\u0646 \u062a\u0634\u0631\u0628\u0647\u0627 \u064a\u0648\u0645\u064a\u0627\u064b.<\/p>\n<p>4 OF 13<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2019\/07\/Mixed-Nuts-White-Bowl.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"\" \/><\/figure>\n<h2>\u0623\u0633\u0627\u0628\u064a\u0639: \u0623\u0643\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0643\u0644 \u0648\u062c\u0628\u0629<\/h2>\n<p>\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u062c\u0639\u0644\u0643 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0627\u0631\u062a\u064a\u0627\u062d\u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0623\u062d\u0627\u0633\u064a\u0633 \u0627\u0644\u062c\u0648\u0639. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0623\u0643\u0644 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0641\u0642\u0637\u060c \u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u0634\u062a\u0647\u064a \u0623\u0643\u062b\u0631 \u0645\u0646 \u0630\u0644\u0643. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062a\u062d\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u062d\u0644\u0642\u0629 \u0645\u0641\u0631\u063a\u0629 \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0636\u0639\u0641 \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u0633\u0628\u0628 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u0627\u0644\u0647\u062f\u0641 \u0644\u0627\u0633\u062a\u0647\u0644\u0627\u0643 20-30 \u063a\u0631\u0627\u0645\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0643\u0644 \u0648\u062c\u0628\u0629.<\/p>\n<p>5 OF 13<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2019\/07\/Female-Cooking-Meals-Salad-Meat.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"\" \/><\/figure>\n<h2>\u0623\u0633\u0627\u0628\u064a\u0639: \u062c\u0639\u0644 \u0648\u0635\u0641\u0629 \u0648\u0627\u062d\u062f\u0629 \u062c\u062f\u064a\u062f\u0629 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639<\/h2>\n<p>\u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u064a\u062d\u0642\u0642 \u0628\u0639\u0636 \u0627\u0644\u0623\u0634\u064a\u0627\u0621: \u0623\u0646\u0647 \u064a\u0644\u063a\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0641\u064a \u0627\u0644\u062e\u0627\u0631\u062c (\u0639\u0646\u062f\u0645\u0627 \u0644\u0627 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u0623\u062c\u0632\u0627\u0621 \u0623\u0648 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a)\u060c \u0641\u0625\u0646\u0647 \u064a\u0642\u062f\u0645 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0641\u064a \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u060c \u0648\u0646\u062d\u0646 \u0644\u0645 \u0646\u0630\u0643\u0631 \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u062c\u0632\u0621\u061f<\/p>\n<p>6 OF 13<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2019\/07\/Female-Choosing-Fridge-Fruits-Vegetables.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"\" \/><\/figure>\n<h2>\u0623\u0633\u0627\u0628\u064a\u0639: \u062a\u062d\u0645\u064a\u0644 \u062d\u062a\u0649 \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a<\/h2>\n<p>\u0627\u0644\u0646\u0638\u0631 \u0641\u064a \u0623\u0644\u0648\u0627\u0646 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0643\u0645\u0627 \u0627\u0644\u062e\u0631\u064a\u0637\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0625\u0644\u0649 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0643\u064a\u0645\u064a\u0627\u0626\u064a\u0629 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0627\u0644\u0645\u0641\u064a\u062f\u0629 \u0648\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629. \u064a\u0645\u062b\u0644 \u0643\u0644 \u0644\u0648\u0646 \u0645\u0648\u0627\u062f \u0643\u064a\u0645\u064a\u0627\u0626\u064a\u0629 \u0646\u0628\u0627\u062a\u064a\u0629 \u0645\u062e\u062a\u0644\u0641\u0629 \u062a\u0639\u0645\u0644 \u0641\u064a \u0623\u062c\u0632\u0627\u0621 \u0645\u062e\u062a\u0644\u0641\u0629 \u0645\u0646 \u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u062c\u0633\u0645. \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0642\u0648\u0633 \u0642\u0632\u062d \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u062e\u0644\u0627\u0644 \u0627\u0644\u0646\u0647\u0627\u0631 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0645\u062d\u0627\u0631\u0628\u0629 \u062a\u0644\u0641 \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062b\u064a\u0631\u0647\u0627 \u0645\u0645\u0627\u0631\u0633\u0629 \u0645\u0643\u062b\u0641\u0629.<\/p>\n<p>7 OF 13<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2019\/06\/Girl-Eating-Pizza-Fridge-Midnight-Snack0.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"\" \/><\/figure>\n<h2>\u0623\u0633\u0627\u0628\u064a\u0639 \u062e\u0627\u0631\u062c : \u0646\u0646\u0633\u0649 \u0641\u064a \u0648\u0642\u062a \u0645\u062a\u0623\u062e\u0631 \u0645\u0646 \u0627\u0644\u0644\u064a\u0644 Munchies<\/h2>\n<p>\u062a\u062c\u0646\u0628 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645 \u0628\u062b\u0644\u0627\u062b \u0633\u0627\u0639\u0627\u062a. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0625\u0630\u0627 \u0643\u0627\u0646 \u064a\u062c\u0628 \u0639\u0644\u064a\u0643\u060c \u0648\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u062b\u0644 \u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0642\u0644\u064a\u0644\u0629 \u0627\u0644\u062f\u0633\u0645\u060c \u0648\u0639\u0635\u0627 \u062c\u0628\u0646\u0629 \u0645\u0648\u062a\u0632\u0627\u0631\u064a\u0644\u0627 \u062c\u0632\u0626\u064a \u0627\u0644\u062f\u0633\u0645 \u0623\u0648 \u0628\u064a\u0636\u0629 \u0645\u0633\u0644\u0648\u0642\u0629. \u0644\u0627 \u062a\u0623\u0643\u0644 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u062e\u0644\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u0641\u062a\u0631\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u063a\u0631\u0642 \u062b\u0644\u0627\u062b \u0633\u0627\u0639\u0627\u062a \u062d\u064a\u062b \u064a\u062a\u0645 \u062a\u062e\u0632\u064a\u0646 \u0623\u064a \u0643\u0645\u064a\u0629 \u0645\u0646 \u0627\u0644\u0637\u0639\u0627\u0645 \u0628\u0633\u0647\u0648\u0644\u0629 \u0623\u0643\u0628\u0631 \u0643\u062f\u0647\u0648\u0646 \u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0646\u0627\u0626\u0645\u064b\u0627.<\/p>\n<p>8 OF 13<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2019\/07\/Bad-Beverages-Beer-Soda.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"\" \/><\/figure>\n<h2>\u0623\u0633\u0627\u0628\u064a\u0639: \u062a\u062c\u0646\u0628 \u0634\u0631\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643<\/h2>\n<p>\u0627\u0644\u0646\u0638\u0631 \u0641\u064a \u0647\u0630\u0627: \u0634\u0631\u0628 10 \u0623\u0648\u0642\u064a\u0629 \u0643\u0648\u0628 \u0645\u0646 \u0639\u0635\u064a\u0631 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0643\u0644 \u064a\u0648\u0645 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0636\u064a\u0641 51100 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u0633\u0646\u0629\u060c \u0623\u0648 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 15 \u062c\u0646\u064a\u0647. \u062a\u0639\u0628\u062a \u0645\u0646 \u0627\u0644\u0645\u0627\u0621\u061f \u0634\u0631\u0628 \u0627\u0644\u0634\u0627\u064a \u0627\u0644\u0623\u062e\u0636\u0631 \u0623\u0648 \u0627\u0644\u0642\u0647\u0648\u0629; \u0643\u0644\u0627\u0647\u0645\u0627 \u064a\u0641\u064a\u062f \u0635\u062d\u062a\u0643 \u0648\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u062f\u0648\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u0627\u0644\u0634\u0627\u064a \u0627\u0644\u0623\u062e\u0636\u0631 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646. \u0648\u0642\u062f \u062b\u0628\u062a \u0627\u0644\u0642\u0647\u0648\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0639\u0646\u062f \u0627\u0633\u062a\u0647\u0644\u0627\u0643\u0647\u0627 \u0642\u0628\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u0628.<\/p>\n<p>9 OF 13<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2019\/07\/Wheat-Germ-Field-Farmer-Hands.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"\" \/><\/figure>\n<h2>\u0623\u0633\u0627\u0628\u064a\u0639: \u0623\u0643\u0644 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629<\/h2>\n<p>\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0647\u064a \u0623\u0639\u0644\u0649 \u0641\u064a \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u063a\u0630\u064a\u0629 \u0627\u0644\u0647\u0627\u0645\u0629 \u0627\u0644\u0623\u062e\u0631\u0649\u060c \u0648\u0623\u0646\u0647\u0627 \u062a\u062c\u0639\u0644\u0643 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0627\u0631\u062a\u064a\u0627\u062d \u0648\u0627\u0644\u0643\u0627\u0645\u0644 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644. \u0643\u0645\u0627 \u062a\u0638\u0647\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u062a\u0646\u0627\u0648\u0644\u0646 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u064a\u0632\u0646\u0646 \u0623\u0642\u0644 \u0645\u0646 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u0644\u0627 \u064a\u0623\u0643\u0644\u0648\u0646\u0647\u0627. \u0627\u062e\u062a\u0631 100\u066a \u0645\u0646 \u062e\u0628\u0632 \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644 \u0648\u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a \u0648\u0627\u0644\u0645\u0639\u0643\u0631\u0648\u0646\u0629 \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644. \u0647\u0630\u0647 \u0627\u0644\u062e\u0637\u0648\u0629 \u0633\u0648\u0641 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u062c\u0646\u0628 \u0627\u0644\u0633\u0643\u0631 \u0648\u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0645\u0643\u0631\u0631\u060c \u0648\u0625\u0639\u062f\u0627\u062f\u0643 \u0644\u0647\u062f\u0641 \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0627\u0644\u0645\u0642\u0628\u0644.<\/p>\n<p>10 OF 13<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2019\/06\/Woman-Vegetable-Section-Looking.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"\" \/><\/figure>\n<h2>\u0623\u0633\u0627\u0628\u064a\u0639: \u0623\u0643\u0644 &#8220;\u0646\u0638\u064a\u0641\u0629&#8221;<\/h2>\n<p>\u0627\u0628\u062f\u0623 \u0628\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u0646\u0638\u064a\u0641\u060c \u0645\u0645\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0643 \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u0637\u0627\u0632\u062c\u0629 \u0648\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0648\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0642\u0644\u064a\u0644\u0629 \u0627\u0644\u062f\u0633\u0645 \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0630\u0648\u0631 \u0648\u0627\u0644\u0644\u062d\u0648\u0645 \u0648\u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646. \u062a\u0642\u0644\u064a\u0644 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0645\u0639 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u062d\u0627\u0641\u0638\u0629 \u0648\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0627\u0644\u0627\u0635\u0637\u0646\u0627\u0639\u064a\u0629 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0639\u062f\u0644\u0629 \u0643\u064a\u0645\u064a\u0627\u0626\u064a\u0627 \u0648\u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645.<\/p>\n<p>11 OF 13<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2019\/07\/Measuring-Spoons-Sugar.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"\" \/><\/figure>\n<h2>\u0623\u0633\u0627\u0628\u064a\u0639: \u0637\u0631\u062d \u0627\u0644\u0633\u0643\u0631 \u0627\u0644\u0645\u0636\u0627\u0641<\/h2>\n<p>\u0627\u0644\u0646\u0638\u0631 \u0641\u064a \u0623\u0646 \u0627\u0644\u0623\u0645\u064a\u0631\u0643\u064a \u0627\u0644\u0639\u0627\u062f\u064a \u064a\u0633\u062a\u0647\u0644\u0643 20 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631 \u0627\u0644\u0645\u0636\u0627\u0641 \u064a\u0648\u0645\u064a\u0627 \u2013 \u0641\u064a \u0623\u0634\u0643\u0627\u0644 \u0634\u0631\u0627\u0628 \u0627\u0644\u0630\u0631\u0629, \u0627\u0644\u062c\u0644\u0648\u0643\u0648\u0632 \u0648\u0627\u0644\u0633\u0643\u0631 \u0627\u0644\u062c\u062f\u0648\u0644 \u0627\u0644\u0645\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0635\u0646\u0639\u0629 \u2013 \u0648\u0647\u0630\u0627 \u064a\u0636\u064a\u0641 \u062d\u0648\u0627\u0644\u064a 320 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u064a\u0648\u0645\u064a\u0627. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0642\u0637\u0639 \u0647\u0630\u0647 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u063a\u064a\u0631 \u0627\u0644\u0645\u0631\u063a\u0648\u0628 \u0641\u064a\u0647\u0627 \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062a\u064a \u064a\u0628\u062f\u0648 \u0623\u0646\u0647\u0627 \u062a\u062a\u0645\u0633\u0643 \u0628\u0627\u0644\u0642\u0637\u0639\u0629 \u0627\u0644\u0648\u0633\u0637\u0649.<\/p>\n<p>12 OF 13<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2019\/07\/Meal-Journal-Food-Vegetables.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"\" \/><\/figure>\n<h2>\u0623\u0633\u0627\u0628\u064a\u0639: \u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u0646\u0638\u0631 \u0641\u064a \u064a\u0648\u0645\u064a\u0627\u062a\u0643<\/h2>\n<p>\u0623\u0633\u0628\u0648\u0639\u064a\u0646 \u0644\u0647\u062f\u0641\u0643\u060c \u0643\u064a\u0641 \u0647\u0648 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u061f \u0627\u0646\u0638\u0631 \u0625\u0644\u0649 \u0625\u062f\u062e\u0627\u0644\u0627\u062a \u0645\u062c\u0644\u0629 \u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643. \u0647\u0644 \u0643\u0646\u062a \u062a\u0623\u0643\u0644 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u061f \u0643\u064a\u0641 \u0647\u0648 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a\u061f \u0647\u0644 \u064a\u0645\u0643\u0646\u0643 \u0623\u0646 \u062a\u064f\u0639\u062f\u0631 \u0643\u0644 \u062f\u0631\u062c\u0629\u061f \u062d\u062f\u062f \u0627\u0644\u0645\u062c\u0627\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0643\u0648\u0646 \u0641\u064a\u0647\u0627 \u0645\u062a\u0633\u0627\u0647\u0644\u0629 \u0628\u0639\u0636 \u0627\u0644\u0634\u064a\u0621 \u0648\u062c\u062f\u062f \u0627\u0644\u062a\u0632\u0627\u0645\u0643.<\/p>\n<p>13 OF 13<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2019\/07\/Salt-Shaker-Spilling-Salt.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"\" \/><\/figure>\n<h2>\u0623\u0633\u0628\u0648\u0639 \u062e\u0627\u0631\u062c: \u0627\u0644\u0642\u0636\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0645\u0644\u062d<\/h2>\n<p>\u0639\u0646\u062f \u0647\u0630\u0647 \u0627\u0644\u0646\u0642\u0637\u0629\u060c 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[&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":10828,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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