\u0627\u0644\u0622\u062b\u0627\u0631 \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0645\u062b\u064a\u0631\u0629 \u0644\u0644\u062c\u062f\u0644. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u064a\u062a\u0641\u0642 \u0627\u0644\u062c\u0645\u064a\u0639 \u062a\u0642\u0631\u064a\u0628\u0627 \u0639\u0644\u0649 \u0623\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0647\u0645.<\/p>
\u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0627\u0633 \u064a\u0623\u0643\u0644\u0648\u0646 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0645\u0646\u0639 \u0646\u0642\u0635, \u0648\u0644\u0643\u0646 \u0628\u0639\u0636 \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0633\u0648\u0641 \u062a\u0641\u0639\u0644 \u0623\u0641\u0636\u0644 \u0645\u0639 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0623\u0639\u0644\u0649 \u0645\u0646 \u0630\u0644\u0643 \u0628\u0643\u062b\u064a\u0631.<\/p>
\u062a\u0634\u064a\u0631 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0625\u0644\u0649 \u0623\u0646 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0639\u0627\u0644\u064a \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0647 \u0641\u0648\u0627\u0626\u062f \u0643\u0628\u064a\u0631\u0629 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0623\u064a\u0636\u064a\u0629.<\/p>
\u0641\u064a\u0645\u0627 \u064a\u0644\u064a 10 \u0623\u0633\u0628\u0627\u0628 \u0642\u0627\u0626\u0645\u0629 \u0639\u0644\u0649 \u0627\u0644\u0639\u0644\u0648\u0645 \u0644\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/p>
\u062a\u0624\u062b\u0631 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u0643\u0628\u064a\u0631\u0629 \u0627\u0644\u062b\u0644\u0627\u062b\u0629 \u2014 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u2014 \u0639\u0644\u0649 \u062c\u0633\u0645\u0643 \u0628\u0637\u0631\u0642 \u0645\u062e\u062a\u0644\u0641\u0629.<\/p>
\u0648\u062a\u0634\u064a\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0647\u0648 \u0625\u0644\u0649 \u062d\u062f \u0628\u0639\u064a\u062f \u0627\u0644\u0623\u0643\u062b\u0631 \u0645\u0644\u0621. \u0641\u0647\u0648 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0634\u0628\u0639 \u2014 \u0645\u0639 \u0637\u0639\u0627\u0645 \u0623\u0642\u0644.<\/p>
\u0648\u064a\u0631\u062c\u0639 \u0630\u0644\u0643 \u062c\u0632\u0626\u064a\u0627 \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0645\u0633\u062a\u0648\u0627\u0643 \u0645\u0646 \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u062c\u0648\u0639 \u063a\u0631\u064a\u0644\u064a\u0646. \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0639\u0632\u0632 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0628\u0628\u062a\u064a\u062f YY\u060c \u0648\u0647\u0648 \u0627\u0644\u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0630\u064a \u064a\u062c\u0639\u0644\u0643 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0634\u0628\u0639.<\/p>
\u0647\u0630\u0647 \u0627\u0644\u0622\u062b\u0627\u0631 \u0639\u0644\u0649 \u0627\u0644\u0634\u0647\u064a\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0642\u0648\u064a\u0629. \u0641\u064a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a\u060c \u062c\u0639\u0644\u062a \u0632\u064a\u0627\u062f\u0629 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0646 15\u066a \u0625\u0644\u0649 30\u066a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0646\u0633\u0627\u0621 \u0630\u0648\u0627\u062a \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0632\u0627\u0626\u062f \u064a\u062a\u0646\u0627\u0648\u0644\u0646 441 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0642\u0644 \u0643\u0644 \u064a\u0648\u0645 \u062f\u0648\u0646 \u062a\u0642\u064a\u064a\u062f \u0623\u064a \u0634\u064a\u0621 \u0639\u0646 \u0639\u0645\u062f.<\/p>
\u0625\u0630\u0627 \u0643\u0646\u062a \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646\u060c \u0641\u0641\u0643\u0631 \u0641\u064a \u0627\u0633\u062a\u0628\u062f\u0627\u0644 \u0628\u0639\u0636 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0628\u0633\u064a\u0637\u0627 \u0645\u062b\u0644 \u062c\u0639\u0644 \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0623\u0648 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u062a\u062e\u062f\u0645 \u0623\u0635\u063a\u0631 \u0645\u0639 \u0625\u0636\u0627\u0641\u0629 \u0628\u0636\u0639 \u0644\u062f\u063a\u0627\u062a \u0625\u0636\u0627\u0641\u064a\u0629 \u0645\u0646 \u0627\u0644\u0644\u062d\u0648\u0645 \u0623\u0648 \u0627\u0644\u0623\u0633\u0645\u0627\u0643.<\/p>
SUMMARY<\/strong><\/p>
A high-protein diet reduces hunger, helping you eat fewer calories. This is caused by the improved function of weight-regulating hormones.<\/p><\/blockquote>
2. \u064a\u0632\u064a\u062f \u0645\u0646 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0642\u0648\u062a\u0647\u0627<\/h2>
\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0647\u0648 \u0644\u0628\u0646\u0629 \u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0627\u062a\u0643.<\/p>
\u0644\u0630\u0644\u0643\u060c \u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0627\u062a \u0643\u0627\u0641\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0648\u064a\u0639\u0632\u0632 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0646\u062f \u0627\u0644\u0642\u064a\u0627\u0645 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629.<\/p>
\u062a\u0638\u0647\u0631 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0642\u0648\u062a\u0647\u0627.<\/p>
\u0625\u0630\u0627 \u0643\u0646\u062a \u0646\u0634\u064a\u0637\u0627 \u0628\u062f\u0646\u064a\u0627 \u0623\u0648 \u062a\u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0623\u0648 \u062a\u062d\u0627\u0648\u0644 \u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0641\u0633\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u062d\u0635\u0648\u0644\u0643 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/p>
\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0639\u0627\u0644\u064a\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u0627 \u0641\u064a \u0645\u0646\u0639 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0623\u062b\u0646\u0627\u0621 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646.<\/p>
SUMMARY<\/strong><\/p>
Muscle is made primarily of protein. High protein intake can help you gain muscle mass and strength while reducing muscle loss during weight loss.<\/p><\/blockquote>
3. \u062c\u064a\u062f \u0644\u0639\u0638\u0627\u0645\u0643<\/h2>
\u062a\u062f\u064a\u0645 \u0623\u0633\u0637\u0648\u0631\u0629 \u0645\u0633\u062a\u0645\u0631\u0629 \u0641\u0643\u0631\u0629 \u0623\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u2014 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u064a \u0628\u0634\u0643\u0644 \u0631\u0626\u064a\u0633\u064a \u2014 \u0633\u064a\u0621 \u0644\u0639\u0638\u0627\u0645\u0643.<\/p>
\u0648\u064a\u0633\u062a\u0646\u062f \u0647\u0630\u0627 \u0639\u0644\u0649 \u0641\u0643\u0631\u0629 \u0623\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062d\u0645\u0644 \u0627\u0644\u062d\u0645\u0636\u064a \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0631\u0634\u062d \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0645\u0646 \u0639\u0638\u0627\u0645\u0643 \u0645\u0646 \u0623\u062c\u0644 \u062a\u062d\u064a\u064a\u062f \u0627\u0644\u062d\u0645\u0636.<\/p>
\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u062a\u0634\u064a\u0631 \u0645\u0639\u0638\u0645 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0637\u0648\u064a\u0644\u0629 \u0627\u0644\u0623\u062c\u0644 \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u064a\u060c \u0644\u0647 \u0641\u0648\u0627\u0626\u062f \u0643\u0628\u064a\u0631\u0629 \u0644 \u061bbone health<\/a> (13Trusted Source<\/a>\u060c& nbsp;14Trusted Source<\/a>\u060c& nbsp;15<\/a>).<\/p>
\u0627\u0644\u0646\u0627\u0633 \u0627\u0644\u0630\u064a\u0646 \u064a\u0623\u0643\u0644\u0648\u0646 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u062a\u0645\u064a\u0644 \u0625\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644 \u0645\u0639 \u062a\u0642\u062f\u0645\u0647\u0645 \u0641\u064a \u0627\u0644\u0633\u0646 \u0648\u0644\u062f\u064a\u0647\u0645 \u062e\u0637\u0631 \u0623\u0642\u0644 \u0628\u0643\u062b\u064a\u0631 \u0645\u0646 \u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0627\u0644\u0643\u0633\u0648\u0631.<\/p>
\u0648\u0647\u0630\u0627 \u0645\u0647\u0645 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0644\u0644\u0646\u0633\u0627\u0621\u060c \u0627\u0644\u0645\u0639\u0631\u0636\u0627\u062a \u0644\u062e\u0637\u0631 \u0643\u0628\u064a\u0631 \u0644\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0628\u0639\u062f \u0627\u0646\u0642\u0637\u0627\u0639 \u0627\u0644\u0637\u0645\u062b. \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0628\u0642\u0627\u0621 \u0646\u0634\u0637\u0627 \u0647\u0648 \u0648\u0633\u064a\u0644\u0629 \u062c\u064a\u062f\u0629 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0645\u0646\u0639 \u0630\u0644\u0643 \u0645\u0646 \u0627\u0644\u062d\u062f\u0648\u062b.<\/p>
SUMMARY<\/strong><\/p>
People who eat more protein tend to have better bone health and a much lower risk of osteoporosis and fractures as they get older.<\/p><\/blockquote>
4. \u064a\u0642\u0644\u0644 \u0627\u0644\u0631\u063a\u0628\u0629 \u0648\u0627\u0644\u0631\u063a\u0628\u0629 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0627\u062a \u062e\u0641\u064a\u0641\u0629 \u0641\u064a \u0648\u0642\u062a \u0645\u062a\u0623\u062e\u0631 \u0645\u0646 \u0627\u0644\u0644\u064a\u0644<\/h2>
\u0627\u0644\u0631\u063a\u0628\u0629 \u0627\u0644\u0634\u062f\u064a\u062f\u0629 \u0641\u064a \u0627\u0644\u0637\u0639\u0627\u0645 \u062a\u062e\u062a\u0644\u0641 \u0639\u0646 \u0627\u0644\u062c\u0648\u0639 \u0627\u0644\u0639\u0627\u062f\u064a.<\/p>
\u0627\u0646\u0647\u0627 \u0644\u064a\u0633\u062a \u0641\u0642\u0637 \u0639\u0646 \u062c\u0633\u0645\u0643 \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0627\u0644\u0637\u0627\u0642\u0629 \u0623\u0648 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0648\u0644\u0643\u0646 \u0639\u0642\u0644\u0643 \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0645\u0643\u0627\u0641\u0623\u0629.<\/p>
\u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0628\u0629 \u0627\u0644\u0634\u062f\u064a\u062f\u0629 \u0628\u0634\u0643\u0644 \u0644\u0627 \u064a\u0635\u062f\u0642. \u0642\u062f \u062a\u0643\u0648\u0646 \u0623\u0641\u0636\u0644 \u0637\u0631\u064a\u0642\u0629 \u0644\u0644\u062a\u063a\u0644\u0628 \u0639\u0644\u064a\u0647\u0627 \u0647\u064a \u0645\u0646\u0639 \u062d\u062f\u0648\u062b\u0647\u0627 \u0641\u064a \u0627\u0644\u0645\u0642\u0627\u0645 \u0627\u0644\u0623\u0648\u0644.<\/p>
\u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0648\u0633\u0627\u0626\u0644 \u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0647\u064a \u0632\u064a\u0627\u062f\u0629 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643.<\/p>
\u0648\u0623\u0638\u0647\u0631\u062a \u062f\u0631\u0627\u0633\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u064a \u0627\u0644\u0631\u062c\u0627\u0644 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0623\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0625\u0644\u0649 25\u066a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u062e\u0641\u0636 \u0627\u0644\u0631\u063a\u0628\u0629 \u0627\u0644\u0634\u062f\u064a\u062f\u0629 \u0628\u0646\u0633\u0628\u0629 60\u066a \u0648\u0627\u0644\u0631\u063a\u0628\u0629 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0641\u064a \u0627\u0644\u0644\u064a\u0644 \u0625\u0644\u0649 \u0627\u0644\u0646\u0635\u0641.<\/p>
\u0648\u0628\u0627\u0644\u0645\u062b\u0644\u060c \u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u0623\u062c\u0631\u064a\u062a \u0639\u0644\u0649 \u0627\u0644\u0645\u0631\u0627\u0647\u0642\u0627\u062a \u0630\u0648\u0627\u062a \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0632\u0627\u0626\u062f \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u0625\u0641\u0637\u0627\u0631 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0631\u063a\u0628\u0629 \u0627\u0644\u0634\u062f\u064a\u062f\u0629 \u0648\u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0627\u062a \u062e\u0641\u064a\u0641\u0629 \u0641\u064a \u0648\u0642\u062a \u0645\u062a\u0623\u062e\u0631 \u0645\u0646 \u0627\u0644\u0644\u064a\u0644.<\/p>
\u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062a\u0645 \u0630\u0644\u0643 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u062d\u0633\u064a\u0646 \u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u062f\u0648\u0628\u0627\u0645\u064a\u0646, \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u062f\u0645\u0627\u063a \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0629 \u0641\u064a \u0627\u0644\u0631\u063a\u0628\u0629 \u0627\u0644\u0634\u062f\u064a\u062f\u0629 \u0648\u0627\u0644\u0625\u062f\u0645\u0627\u0646.<\/p>
SUMMARY<\/strong><\/p>
Eating more protein may reduce cravings and desire for late-night snacking. Merely having a high-protein breakfast may have a powerful effect.<\/p><\/blockquote>
5. \u064a\u0639\u0632\u0632 \u0627\u0644\u0623\u064a\u0636 \u0648\u064a\u0632\u064a\u062f \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646<\/h2>
\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0639\u0632\u0632 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0644\u0641\u062a\u0631\u0629 \u0642\u0635\u064a\u0631\u0629.<\/p>
\u0648\u0630\u0644\u0643 \u0644\u0623\u0646 \u062c\u0633\u0645\u0643 \u064a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0647\u0636\u0645 \u0648\u0627\u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0641\u064a \u0627\u0644\u0623\u0637\u0639\u0645\u0629. \u0648\u064a\u0634\u0627\u0631 \u0625\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u062b\u064a\u0631\u0645\u064a \u0644\u0644\u063a\u0630\u0627\u0621 (TEF).<\/p>
\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0644\u064a\u0633\u062a \u0643\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0647\u064a \u0646\u0641\u0633\u0647\u0627 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0635\u062f\u062f. \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u060c \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0647 \u062a\u0623\u062b\u064a\u0631 \u062b\u064a\u0631\u0645\u064a\u0643 \u0623\u0639\u0644\u0649 \u0628\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0623\u0648 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u2014 20-35\u066a \u0645\u0642\u0627\u0631\u0646\u0629 \u0645\u0639 5-15\u066a.<\/p>
\u0648\u0642\u062f \u062b\u0628\u062a \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u0639\u0632\u0632 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0648\u064a\u0632\u064a\u062f \u0645\u0646 \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u0631\u0642\u0647\u0627. \u0648\u0647\u0630\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0635\u0644 \u0625\u0644\u0649 80-100 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0643\u062b\u0631 \u0623\u062d\u0631\u0642\u062a \u0643\u0644 \u064a\u0648\u0645.<\/p>
\u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u060c \u062a\u0634\u064a\u0631 \u0628\u0639\u0636 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0625\u0644\u0649 \u0623\u0646\u0647 \u064a\u0645\u0643\u0646\u0643 \u062d\u0631\u0642 \u0627\u0644\u0645\u0632\u064a\u062f. \u0641\u064a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a\u060c \u0623\u062d\u0631\u0642\u062a \u0645\u062c\u0645\u0648\u0639\u0629 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 260 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646. \u0648\u0647\u0630\u0627 \u064a\u0639\u0627\u062f\u0644 \u0633\u0627\u0639\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0648\u0627\u062d\u062f.<\/p>
SUMMARY<\/strong><\/p>
High protein intake may boost your metabolism significantly, helping you burn more calories throughout the day.<\/p><\/blockquote>
6. \u064a\u062e\u0641\u0636 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645<\/h2>
\u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0647\u0648 \u0627\u0644\u0633\u0628\u0628 \u0627\u0644\u0631\u0626\u064a\u0633\u064a \u0644\u0644\u0646\u0648\u0628\u0629 \u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0648\u0627\u0644\u0633\u0643\u062a\u0627\u062a \u0627\u0644\u062f\u0645\u0627\u063a\u064a\u0629 \u0648\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0643\u0644\u0649 \u0627\u0644\u0645\u0632\u0645\u0646\u0629.<\/p>
\u0648\u0645\u0646 \u0627\u0644\u0645\u062b\u064a\u0631 \u0644\u0644\u0627\u0647\u062a\u0645\u0627\u0645\u060c \u0648\u0642\u062f \u062b\u0628\u062a \u0627\u0631\u062a\u0641\u0627\u0639 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u062e\u0641\u0636 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645.<\/p>
\u0641\u064a \u0645\u0631\u0627\u062c\u0639\u0629 40 \u062a\u062c\u0631\u0628\u0629 \u062e\u0627\u0636\u0639\u0629 \u0644\u0644\u0631\u0642\u0627\u0628\u0629\u060c \u062e\u0641\u0636\u062a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0627\u0644\u0627\u0646\u0642\u0628\u0627\u0636\u064a (\u0627\u0644\u0639\u062f\u062f \u0627\u0644\u0639\u0644\u0648\u064a \u0644\u0644\u0642\u0631\u0627\u0621\u0629) \u0628\u0645\u0642\u062f\u0627\u0631 1.76 \u0645\u0644\u0645 \u0632\u0626\u0628\u0642 \u0641\u064a \u0627\u0644\u0645\u062a\u0648\u0633\u0637 \u0648\u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0627\u0644\u0627\u0646\u0628\u0633\u0627\u0637\u064a (\u0627\u0644\u0639\u062f\u062f \u0627\u0644\u0633\u0641\u0644\u064a \u0644\u0644\u0642\u0631\u0627\u0621\u0629) \u0628\u0645\u0642\u062f\u0627\u0631 1.15 \u0645\u0644\u0645 \u0632\u0626\u0628\u0642.<\/p>
\u0648\u062c\u062f\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646\u0647 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062e\u0641\u0636 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u060c \u0641\u0625\u0646 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0639\u0627\u0644\u064a \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u0642\u0644\u0644 \u0623\u064a\u0636\u0627 \u0645\u0646 LDL (\u0633\u064a\u0626)\u00a0cholesterol<\/a>\u00a0\u0648\u00a0triglycerides<\/a>.<\/p>
SUMMARY<\/strong>Several studies note that higher protein intake can lower blood pressure. Some studies also demonstrate improvements in other risk factors for heart disease.<\/p><\/blockquote>
7. \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646<\/h2>
\u0644\u0623\u0646 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0639\u0627\u0644\u064a \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u0639\u0632\u0632 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0648\u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0646\u062e\u0641\u0627\u0636 \u062a\u0644\u0642\u0627\u0626\u064a \u0641\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0627\u0644\u0631\u063a\u0628\u0629 \u0627\u0644\u0634\u062f\u064a\u062f\u0629\u060c \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u0627\u0644\u0630\u064a\u0646 \u064a\u0632\u064a\u062f\u0648\u0646 \u0645\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u062a\u0645\u064a\u0644 \u0625\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 \u062a\u0642\u0631\u064a\u0628\u0627.<\/p>
\u0648\u062c\u062f\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0630\u0648\u0627\u062a \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0632\u0627\u0626\u062f \u0627\u0644\u0644\u0627\u062a\u064a \u062a\u0646\u0627\u0648\u0644\u0646 30\u066a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u0642\u062f\u0646 11 \u0631\u0637\u0644\u0627 (5 \u0643\u062c\u0645) \u0641\u064a 12 \u0623\u0633\u0628\u0648\u0639\u0627 – \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646\u0647\u0646 \u0644\u0645 \u064a\u0642\u064a\u062f\u0646 \u0646\u0638\u0627\u0645\u0647\u0646 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0639\u0645\u062f\u0627.<\/p>
\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0647 \u0623\u064a\u0636\u0627 \u0641\u0648\u0627\u0626\u062f \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u062e\u0644\u0627\u0644 \u062a\u0642\u064a\u064a\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0645\u062a\u0639\u0645\u062f.<\/p>
\u0641\u064a \u062f\u0631\u0627\u0633\u0629 \u0627\u0633\u062a\u0645\u0631\u062a 12 \u0634\u0647\u0631\u0627 \u0639\u0644\u0649 130 \u0634\u062e\u0635\u0627 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0639\u0644\u0649 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u0642\u064a\u062f \u0628\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0641\u0642\u062f\u062a \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 53\u066a \u0645\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u062c\u0633\u0645 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0627\u062f\u064a \u0627\u0644\u062a\u064a \u062a\u062a\u0646\u0627\u0648\u0644 \u0646\u0641\u0633 \u0627\u0644\u0639\u062f\u062f \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/p>
\u0628\u0637\u0628\u064a\u0639\u0629 \u0627\u0644\u062d\u0627\u0644 \u060c \u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0647\u0648 \u0645\u062c\u0631\u062f \u0628\u062f\u0627\u064a\u0629.\u00a0\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0647\u0648 \u062a\u062d\u062f \u0623\u0643\u0628\u0631 \u0628\u0643\u062b\u064a\u0631 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0627\u0633.<\/p>
\u0648\u0642\u062f \u062b\u0628\u062a \u0632\u064a\u0627\u062f\u0629 \u0645\u062a\u0648\u0627\u0636\u0639\u0629 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0632\u0646. \u0641\u064a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a\u060c \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0646 15\u066a \u0625\u0644\u0649 18\u066a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u062e\u0641\u0636 \u0627\u0644\u0648\u0632\u0646 \u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0628\u0646\u0633\u0628\u0629 50\u066a.<\/p>
\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u0627\u0628\u062a\u0639\u0627\u062f \u0639\u0646 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0632\u0627\u0626\u062f\u060c \u0641\u0641\u0643\u0631 \u0641\u064a \u0625\u062c\u0631\u0627\u0621 \u0632\u064a\u0627\u062f\u0629 \u062f\u0627\u0626\u0645\u0629 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/p>
SUMMARY<\/strong><\/p>
Upping your protein intake can not only help you lose weight but keep it off in the long term.<\/p><\/blockquote>
8. \u0644\u0627 \u064a\u0636\u0631 \u0627\u0644\u0643\u0644\u0649 \u0635\u062d\u064a\u0629<\/h2>
\u064a\u0639\u062a\u0642\u062f \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u062e\u0637\u0623 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u0636\u0631 \u0628\u0627\u0644\u0643\u0644\u0649.<\/p>
\u0635\u062d\u064a\u062d \u0623\u0646 \u062a\u0642\u064a\u064a\u062f \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0641\u064a\u062f \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0643\u0644\u0649 \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0645\u0646 \u0642\u0628\u0644. \u0644\u0627 \u064a\u0646\u0628\u063a\u064a \u0623\u0646 \u064a\u0624\u062e\u0630 \u0647\u0630\u0627 \u0639\u0644\u0649 \u0645\u062d\u0645\u0644 \u0627\u0644\u062c\u062f\u060c \u0643\u0645\u0627 \u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u0643\u0644\u0649 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u062e\u0637\u064a\u0631\u0629 \u062c\u062f\u0627.<\/p>
\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0627\u0644\u064a \u0642\u062f \u064a\u0636\u0631 \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0645\u0634\u0627\u0643\u0644 \u0641\u064a \u0627\u0644\u0643\u0644\u0649\u060c \u0641\u0625\u0646\u0647 \u0644\u064a\u0633 \u0644\u0647 \u0635\u0644\u0629 \u0628\u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0627\u0644\u0643\u0644\u0649 \u0627\u0644\u0633\u0644\u064a\u0645\u0629.<\/p>
\u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u060c \u062a\u0624\u0643\u062f \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u064a\u0633 \u0644\u0647\u0627 \u0622\u062b\u0627\u0631 \u0636\u0627\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u0644\u0627 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0643\u0644\u0649.<\/p>
SUMMARY<\/strong>While protein can cause harm to people with kidney problems, it doesn\u2019t affect those with healthy kidneys.<\/p><\/blockquote>
9. \u064a\u0633\u0627\u0639\u062f \u062c\u0633\u0645\u0643 \u0625\u0635\u0644\u0627\u062d \u0646\u0641\u0633\u0647 \u0628\u0639\u062f \u0627\u0644\u0625\u0635\u0627\u0628\u0629<\/h2>
\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0625\u0635\u0644\u0627\u062d \u0628\u0639\u062f \u0625\u0635\u0627\u0628\u062a\u0647.<\/p>
\u0648\u0647\u0630\u0627 \u0645\u0646\u0637\u0642\u064a \u062a\u0645\u0627\u0645\u0627\u060c \u0644\u0623\u0646\u0647 \u064a\u0634\u0643\u0644 \u0627\u0644\u0644\u0628\u0646\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0644\u0623\u0646\u0633\u062c\u0629 \u0648\u0627\u0644\u0623\u0639\u0636\u0627\u0621.<\/p>
\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u062a\u062b\u0628\u062a \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u0639\u062f \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0633\u0631\u064a\u0639 \u0627\u0644\u0627\u0646\u062a\u0639\u0627\u0634.<\/p>
SUMMARY<\/strong><\/p>
Eating more protein can help you recover faster if you\u2019ve been injured.<\/p><\/blockquote>
10. \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0628\u0642\u0627\u0621 \u0644\u0627\u0626\u0642\u0627 \u0645\u0639 \u062a\u0642\u062f\u0645\u0643 \u0641\u064a \u0627\u0644\u0639\u0645\u0631<\/h2>
\u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0639\u0648\u0627\u0642\u0628 \u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629 \u0647\u0648 \u0623\u0646 \u0639\u0636\u0644\u0627\u062a\u0643 \u062a\u0636\u0639\u0641 \u062a\u062f\u0631\u064a\u062c\u064a\u0627.<\/p>
\u0648\u064a\u0634\u0627\u0631 \u0625\u0644\u0649 \u0627\u0644\u062d\u0627\u0644\u0627\u062a \u0627\u0644\u0623\u0643\u062b\u0631 \u062d\u062f\u0629 \u0628\u0627\u0633\u0645 \u0627\u0644\u0633\u0627\u0631\u0643\u0648\u0628\u064a\u0646\u064a\u0627 \u0627\u0644\u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0627\u0644\u0639\u0645\u0631\u060c \u0648\u0627\u0644\u062a\u064a \u0647\u064a \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0623\u0633\u0628\u0627\u0628 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0644\u0636\u0639\u0641\u060c \u0643\u0633\u0648\u0631 \u0627\u0644\u0639\u0638\u0627\u0645\u060c \u0648\u0627\u0646\u062e\u0641\u0627\u0636 \u0646\u0648\u0639\u064a\u0629 \u0627\u0644\u062d\u064a\u0627\u0629 \u0628\u064a\u0646 \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646.<\/p>
\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0647\u0648 \u0648\u0627\u062d\u062f \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u0637\u0631\u0642 \u0644\u0644\u062d\u062f \u0645\u0646 \u062a\u062f\u0647\u0648\u0631 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0627\u0644\u0639\u0645\u0631 \u0648\u0645\u0646\u0639 \u0627\u0644\u0633\u0627\u0631\u0643\u0648\u0628\u064a\u0646\u064a\u0627.<\/p>
\u0627\u0644\u0628\u0642\u0627\u0621 \u0646\u0634\u0637\u0629 \u0628\u062f\u0646\u064a\u0627 \u0623\u0645\u0631 \u0628\u0627\u0644\u063a \u0627\u0644\u0623\u0647\u0645\u064a\u0629 \u0623\u064a\u0636\u0627\u060c \u0648\u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0623\u0648 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0646\u0648\u0639 \u0645\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0639\u0645\u0644 \u0627\u0644\u0639\u062c\u0627\u0626\u0628.<\/p> ","protected":false},"excerpt":{"rendered":"
\u0627\u0644\u0622\u062b\u0627\u0631 \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0645\u062b\u064a\u0631\u0629 \u0644\u0644\u062c\u062f\u0644. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u064a\u062a\u0641\u0642 \u0627\u0644\u062c\u0645\u064a\u0639 \u062a\u0642\u0631\u064a\u0628\u0627 \u0639\u0644\u0649 \u0623\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0647\u0645. \u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0627\u0633 \u064a\u0623\u0643\u0644\u0648\u0646 \u0645\u0627 \u064a\u0643\u0641\u064a […]<\/p>\n","protected":false},"author":2,"featured_media":17723,"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 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":"","fifu_image_alt":"","footnotes":""},"categories":[19,165],"tags":[25,101],"class_list":["post-6830","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","category-proteins","tag-nutrition","tag-protein"],"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":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2023\/05\/reasons-to-eat-more-protein.jpg","categories_details":[{"id":19,"name":"Nutrition","count":205,"parent":0},{"id":165,"name":"Proteins","count":40,"parent":0}],"tags_details":[{"id":25,"name":"Nutrition","count":17,"parent":0},{"id":101,"name":"protein","count":6,"parent":0}],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":7438,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts\/6830","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=6830"}],"version-history":[{"count":4,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts\/6830\/revisions"}],"predecessor-version":[{"id":17726,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts\/6830\/revisions\/17726"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/media\/17723"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/media?parent=6830"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/categories?post=6830"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/tags?post=6830"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}