{"id":6847,"date":"2023-06-07T17:40:10","date_gmt":"2023-06-07T17:40:10","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6847"},"modified":"2023-06-07T17:40:12","modified_gmt":"2023-06-07T17:40:12","slug":"the-14-best-ways-to-burn-fat-fast","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/the-14-best-ways-to-burn-fat-fast\/","title":{"rendered":"\u0623\u0641\u0636\u0644 14 \u0637\u0631\u064a\u0642\u0629 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0633\u0631\u0639\u0629"},"content":{"rendered":"<p>\u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062a\u0628\u062d\u062b \u0644\u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u062a\u0643 \u0627\u0644\u0639\u0627\u0645\u0629 \u0623\u0648 \u0645\u062c\u0631\u062f \u0636\u0626\u064a\u0644\u0629 \u0623\u0633\u0641\u0644 \u0644\u0641\u0635\u0644 \u0627\u0644\u0635\u064a\u0641\u060c \u0648\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0632\u0627\u0626\u062f\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u062a\u062d\u062f\u064a\u0627 \u0643\u0628\u064a\u0631\u0627.<\/p> <p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0648\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062b\u0631 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u0623\u062e\u0631\u0649 \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u062f\u0647\u0648\u0646.<\/p> <p>\u0644\u062d\u0633\u0646 \u0627\u0644\u062d\u0638\u060c \u0647\u0646\u0627\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u062a\u062e\u0627\u0630\u0647\u0627 \u0644\u0632\u064a\u0627\u062f\u0629 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0628\u0633\u0631\u0639\u0629 \u0648\u0633\u0647\u0648\u0644\u0629.<\/p> <p>\u0641\u064a\u0645\u0627 \u064a\u0644\u064a 14 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u0637\u0631\u0642 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0633\u0631\u0639\u0629 \u0648\u062a\u0639\u0632\u064a\u0632 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646.<\/p> <h2 class=\"wp-block-heading\">1. \u0628\u062f\u0621 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629<\/h2> <p>\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0647\u0648 \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062a\u0637\u0644\u0628 \u0645\u0646\u0643 \u0627\u0644\u062a\u0639\u0627\u0642\u062f \u0645\u0639 \u0639\u0636\u0644\u0627\u062a\u0643 \u0636\u062f \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629. \u0641\u0647\u0648 \u064a\u0628\u0646\u064a \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u064a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0642\u0648\u0629.<\/p> <p>\u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u064a\u0648\u0639\u0627\u060c \u0648\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u064a\u0646\u0637\u0648\u064a \u0639\u0644\u0649 \u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0644\u0643\u0633\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0645\u0639 \u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a.<\/p> <p>\u0648\u0642\u062f \u0648\u062c\u062f\u062a \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0644\u0647\u0627 \u0641\u0648\u0627\u0626\u062f \u0635\u062d\u064a\u0629 \u0645\u062a\u0639\u062f\u062f\u0629\u060c \u0648\u062e\u0635\u0648\u0635\u0627 \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646.<\/p> <p>\u0641\u064a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a\u060c \u0623\u062f\u0649 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0625\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062d\u0634\u0648\u064a\u0629 \u0644\u062f\u0649 78 \u0634\u062e\u0635\u0627 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0645\u062a\u0644\u0627\u0632\u0645\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.\u00a0\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062d\u0634\u0648\u064a\u0629 \u0647\u0648 \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062e\u0637\u0631\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u064a\u0637 \u0627\u0644\u0623\u062c\u0647\u0632\u0629 \u0641\u064a \u0627\u0644\u0628\u0637\u0646.<\/p> <p>\u0648\u0623\u0638\u0647\u0631\u062a \u062f\u0631\u0627\u0633\u0629 \u0623\u062e\u0631\u0649 \u0623\u0646 12 \u0623\u0633\u0628\u0648\u0639\u0627 \u0645\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u064a\u0642\u062a\u0631\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0643\u0627\u0646 \u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u0627\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0628\u0637\u0646 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0648\u062d\u062f\u0647\u0627.<\/p> <p>\u0642\u062f \u064a\u0633\u0627\u0639\u062f \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0623\u064a\u0636\u0627 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0643\u062a\u0644\u0629 \u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\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 \u064a\u062d\u0631\u0642\u0647\u0627 \u062c\u0633\u0645\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0627\u062d\u0629.<\/p> <p>\u0648\u0641\u0642\u0627 \u0644\u0623\u062d\u062f \u0627\u0644\u0627\u0633\u062a\u0639\u0631\u0627\u0636\u0627\u062a\u060c 10 \u0623\u0633\u0627\u0628\u064a\u0639 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0645\u062d\u0631\u0648\u0642\u0629 \u0641\u064a \u0628\u0642\u064a\u0629 \u0628\u0646\u0633\u0628\u0629 7\u066a \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0642\u0644\u0644 \u0645\u0646 \u0648\u0632\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0646\u0633\u0628\u0629 4 \u062c\u0646\u064a\u0647 (1.8 \u0643\u062c\u0645).<\/p> <p>\u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0623\u0648 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u0639\u062f\u0627\u062a \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0647\u064a \u0628\u0639\u0636 \u0627\u0644\u0637\u0631\u0642 \u0627\u0644\u0633\u0647\u0644\u0629 \u0644\u0644\u0628\u062f\u0621 \u0641\u064a \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629.<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong><\/p><p>Strength training has been shown to increase resting energy expenditure and reduce belly fat, especially when combined with aerobic exercise.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">2. \u0627\u062a\u0628\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0639\u0627\u0644\u064a \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/h2> <p>\u064a\u0639\u062f \u062a\u0636\u0645\u064a\u0646 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0637\u0631\u064a\u0642\u0629 \u0641\u0639\u0627\u0644\u0629 \u0644\u062a\u0642\u0644\u064a\u0644 \u0634\u0647\u064a\u062a\u0643 \u0648\u062d\u0631\u0642 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646.<\/p> <p>\u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u060c \u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0627\u062a \u0645\u062a\u0639\u062f\u062f\u0629 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0639\u0627\u0644\u064a \u0627\u0644\u062c\u0648\u062f\u0629 \u064a\u0631\u062a\u0628\u0637 \u0628\u0627\u0646\u062e\u0641\u0627\u0636 \u062e\u0637\u0631 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0628\u0637\u0646.<\/p> <p>\u0643\u0645\u0627 \u0623\u0638\u0647\u0631\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \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\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0623\u062b\u0646\u0627\u0621 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646.<\/p> <p>\u0642\u062f \u064a\u0632\u064a\u062f \u0623\u064a\u0636\u0627 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0646 \u0645\u0634\u0627\u0639\u0631 \u0627\u0644\u0645\u0644\u0621 \u0648\u064a\u0642\u0644\u0644 \u0627\u0644\u0634\u0647\u064a\u0629 \u0648\u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646.<\/p> <p>\u062d\u0627\u0648\u0644 \u062f\u0645\u062c \u0628\u0639\u0636 \u062d\u0635\u0635 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0643\u0644 \u064a\u0648\u0645 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646.<\/p> <p>\u0648\u062a\u0634\u0645\u0644 \u0628\u0639\u0636 \u0627\u0644\u0623\u0645\u062b\u0644\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0644\u062d\u0648\u0645 \u0648\u0627\u0644\u0645\u0623\u0643\u0648\u0644\u0627\u062a \u0627\u0644\u0628\u062d\u0631\u064a\u0629 \u0648\u0627\u0644\u0628\u064a\u0636 \u0648\u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a \u0648\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646.<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong><\/p><p>Eating more protein may be associated with a lower risk of belly fat. Increasing your protein intake can decrease appetite, lower calorie intake and preserve muscle mass.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">3. \u0627\u0644\u0636\u063a\u0637 \u0641\u064a \u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0648\u0645<\/h2> <p>\u0627\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u0649 \u0627\u0644\u0641\u0631\u0627\u0634 \u0641\u064a \u0648\u0642\u062a \u0633\u0627\u0628\u0642 \u0642\u0644\u064a\u0644\u0627 \u0623\u0648 \u0636\u0628\u0637 \u0627\u0644\u0645\u0646\u0628\u0647 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0642\u0644\u064a\u0644\u0627 \u0641\u064a \u0648\u0642\u062a \u0644\u0627\u062d\u0642 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0645\u0646\u0639 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646.<\/p> <p>\u0648\u0642\u062f \u0648\u062c\u062f\u062a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0648\u062c\u0648\u062f \u0639\u0644\u0627\u0642\u0629 \u0628\u064a\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646.<\/p> <p>\u0648\u0623\u0638\u0647\u0631\u062a \u062f\u0631\u0627\u0633\u0629 \u0623\u062c\u0631\u064a\u062a \u0639\u0644\u0649 183 68 \u0627\u0645\u0631\u0623\u0629 \u0623\u0646 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u0646\u0627\u0645\u0648\u0646 \u062e\u0645\u0633 \u0633\u0627\u0639\u0627\u062a \u0623\u0648 \u0623\u0642\u0644 \u0641\u064a \u0627\u0644\u0644\u064a\u0644\u0629 \u0639\u0644\u0649 \u0645\u062f\u0649 \u0641\u062a\u0631\u0629 16 \u0633\u0646\u0629 \u0643\u0627\u0646\u0648\u0627 \u0623\u0643\u062b\u0631 \u0639\u0631\u0636\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0645\u0646 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u0646\u0627\u0645\u0648\u0646 \u0644\u0623\u0643\u062b\u0631 \u0645\u0646 \u0633\u0628\u0639 \u0633\u0627\u0639\u0627\u062a \u0641\u064a \u0627\u0644\u0644\u064a\u0644\u0629.<\/p> <p>\u0648\u0623\u0638\u0647\u0631\u062a \u062f\u0631\u0627\u0633\u0629 \u0623\u062e\u0631\u0649 \u0623\u0646 \u062a\u062d\u0633\u064a\u0646 \u0646\u0648\u0639\u064a\u0629 \u0627\u0644\u0646\u0648\u0645 \u0648\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0627 \u0644\u0627 \u064a\u0642\u0644 \u0639\u0646 \u0633\u0628\u0639 \u0633\u0627\u0639\u0627\u062a \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0641\u064a \u0627\u0644\u0644\u064a\u0644\u0629 \u0627\u0644\u0648\u0627\u062d\u062f\u0629 \u0632\u0627\u062f \u0645\u0646 \u0627\u062d\u062a\u0645\u0627\u0644 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0628\u0646\u062c\u0627\u062d \u0628\u0646\u0633\u0628\u0629 33\u066a \u0641\u064a 245 \u0627\u0645\u0631\u0623\u0629 \u0645\u0633\u062c\u0644\u0627\u062a \u0641\u064a \u0628\u0631\u0646\u0627\u0645\u062c \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0644\u0645\u062f\u0629 \u0633\u062a\u0629 \u0623\u0634\u0647\u0631.<\/p> <p>\u0648\u062a\u0638\u0647\u0631 \u0623\u0628\u062d\u0627\u062b \u0623\u062e\u0631\u0649 \u0623\u0646 \u0642\u0644\u0629 \u0627\u0644\u0646\u0648\u0645 \u0642\u062f \u062a\u0633\u0647\u0645 \u0641\u064a \u0627\u0644\u062a\u063a\u064a\u0631\u0627\u062a \u0641\u064a \u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u062c\u0648\u0639 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0634\u0647\u064a\u0629 \u0648\u0627\u0631\u062a\u0641\u0627\u0639 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0633\u0645\u0646\u0629.<\/p> <p>\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0627\u0644\u062c\u0645\u064a\u0639 \u064a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0643\u0645\u064a\u0629 \u0645\u062e\u062a\u0644\u0641\u0629 \u0645\u0646 \u0627\u0644\u0646\u0648\u0645\u060c \u0641\u0642\u062f \u0648\u062c\u062f\u062a \u0645\u0639\u0638\u0645 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0627 \u0644\u0627 \u064a\u0642\u0644 \u0639\u0646 \u0633\u0628\u0639 \u0633\u0627\u0639\u0627\u062a \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0641\u064a \u0627\u0644\u0644\u064a\u0644\u0629 \u0627\u0644\u0648\u0627\u062d\u062f\u0629 \u064a\u0631\u062a\u0628\u0637 \u0645\u0639 \u0645\u0639\u0638\u0645 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645.<\/p> <p>\u0627\u0644\u062a\u0632\u0645 \u0628\u062c\u062f\u0648\u0644 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0639\u0627\u062f\u064a\u060c \u0648\u062d\u062f \u0645\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0643 \u0644\u0644\u0623\u062c\u0647\u0632\u0629 \u0627\u0644\u0625\u0644\u0643\u062a\u0631\u0648\u0646\u064a\u0629 \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062f\u0639\u0645 \u062f\u0648\u0631\u0629 \u0646\u0648\u0645 \u0635\u062d\u064a\u0629.<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong><\/p><p>Getting enough sleep may be associated with decreased appetite and hunger, as well as a lower risk of weight gain.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">4. \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u062e\u0644 \u0625\u0644\u0649 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643<\/h2> <p>\u064a\u0634\u062a\u0647\u0631 \u0627\u0644\u062e\u0644 \u0628\u062e\u0635\u0627\u0626\u0635\u0647 \u0627\u0644\u0645\u0639\u0632\u0632\u0629 \u0644\u0644\u0635\u062d\u0629.<\/p> <p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0622\u062b\u0627\u0631\u0647 \u0627\u0644\u0645\u062d\u062a\u0645\u0644\u0629 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645\u060c \u0648\u0632\u064a\u0627\u062f\u0629 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062e\u0644 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0631\u0641\u0639 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0648\u0641\u0642\u0627 \u0644\u0628\u0639\u0636 \u0627\u0644\u0628\u062d\u0648\u062b.<\/p> <p>\u0648\u062c\u062f\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 1-2 \u0645\u0644\u0639\u0642\u0629 \u0637\u0639\u0627\u0645 (15-30 \u0645\u0644) \u0645\u0646 \u0627\u0644\u062e\u0644 \u064a\u0648\u0645\u064a\u0627 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0648\u0632\u0646 \u062c\u0633\u0645 \u0627\u0644\u0646\u0627\u0633 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0628\u0637\u0646 \u0648\u0645\u062a\u0648\u0633\u0637 \u0645\u062d\u064a\u0637 \u0627\u0644\u062e\u0635\u0631 \u0639\u0644\u0649 \u0645\u062f\u0649 \u0641\u062a\u0631\u0629 12 \u0623\u0633\u0628\u0648\u0639\u0627.<\/p> <p>\u0643\u0645\u0627 \u062b\u0628\u062a \u0623\u0646 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u062e\u0644 \u064a\u0639\u0632\u0632 \u0645\u0634\u0627\u0639\u0631 \u0627\u0644\u0645\u0644\u0621 \u0648\u064a\u0642\u0644\u0644 \u0627\u0644\u0634\u0647\u064a\u0629.<\/p> <p>\u0648\u0623\u0638\u0647\u0631\u062a \u062f\u0631\u0627\u0633\u0629 \u0635\u063a\u064a\u0631\u0629 \u0623\u062e\u0631\u0649 \u0645\u0646 11 \u0634\u062e\u0635\u0627 \u0623\u0646 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u062e\u0644 \u0625\u0644\u0649 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u062e\u0641\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0628\u0646\u0633\u0628\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 275 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629.<\/p> <p>\u0645\u0646 \u0627\u0644\u0633\u0647\u0644 \u062f\u0645\u062c \u0627\u0644\u062e\u0644 \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a. \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u062a\u0645\u064a\u064a\u0639 \u062e\u0644 \u0627\u0644\u062a\u0641\u0627\u062d \u0628\u0627\u0644\u0645\u0627\u0621 \u0648\u0634\u0631\u0628\u0647 \u0643\u0645\u0634\u0631\u0648\u0628 \u0639\u062f\u0629 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0645\u0639 \u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0637\u0639\u0627\u0645.<\/p> <p>\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0625\u0630\u0627 \u0643\u0627\u0646 \u0634\u0631\u0628 \u0627\u0644\u062e\u0644 \u0645\u0628\u0627\u0634\u0631\u0629 \u0644\u0627 \u064a\u0628\u062f\u0648 \u062c\u0630\u0627\u0628\u0627\u060c \u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u0627 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647 \u0644\u062c\u0639\u0644 \u0627\u0644\u0636\u0645\u0627\u062f\u0627\u062a \u0648\u0627\u0644\u0635\u0644\u0635\u0627\u062a \u0648\u0627\u0644\u0646\u0642\u0639.<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong><\/p><p>Vinegar may help increase feelings of fullness, decrease calorie intake and lower body fat.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">5. \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629<\/h2> <p>\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646\u0647 \u0642\u062f \u064a\u0628\u062f\u0648 \u063a\u064a\u0631 \u0628\u062f\u064a\u0647\u064a\u060c \u0632\u064a\u0627\u062f\u0629 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639 \u0645\u0646\u0639 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0648\u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u0634\u0627\u0639\u0631 \u0627\u0644\u0645\u0644\u0621.<\/p> <p>\u062a\u0633\u062a\u063a\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0639\u0636 \u0627\u0644\u0648\u0642\u062a \u0644\u0644\u0647\u0636\u0645 \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0625\u0628\u0637\u0627\u0621 \u0625\u0641\u0631\u0627\u063a \u0627\u0644\u0645\u0639\u062f\u0629 \u060c \u0645\u0645\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0642\u0644\u0644 \u0627\u0644\u0634\u0647\u064a\u0629 \u0648\u0627\u0644\u062c\u0648\u0639.<\/p> <p>\u0648\u062c\u062f\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u062a\u0648\u0633\u0637\u064a \u063a\u0646\u064a \u0628\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0645\u0646 \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0643\u0627\u0646 \u0645\u0631\u062a\u0628\u0637\u0627 \u0628\u0627\u0646\u062e\u0641\u0627\u0636 \u062e\u0637\u0631 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u062f\u0647\u0648\u0646.<\/p> <p>\u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u0635\u063a\u064a\u0631\u0629 \u0623\u062e\u0631\u0649 \u0623\u0646\u0647 \u0639\u0646\u062f\u0645\u0627 \u0623\u062e\u0630 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u062d\u0645\u064a\u0629 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0645\u0644\u0639\u0642\u062a\u064a\u0646 \u0643\u0628\u064a\u0631\u062a\u064a\u0646 (30 \u0645\u0644) \u0645\u0646 \u0632\u064a\u062a \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f \u064a\u0648\u0645\u064a\u0627 \u060c \u0641\u0642\u062f\u0648\u0627 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u0623\u0639\u0637\u0648\u0627 \u0632\u064a\u062a \u0641\u0648\u0644 \u0627\u0644\u0635\u0648\u064a\u0627.<\/p> <p>\u0648\u0641\u064a \u0627\u0644\u0648\u0642\u062a \u0646\u0641\u0633\u0647\u060c \u0623\u0638\u0647\u0631\u062a \u0623\u0646\u0648\u0627\u0639 \u063a\u064a\u0631 \u0635\u062d\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0645\u062b\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u063a\u064a\u0631 \u0627\u0644\u0645\u0634\u0628\u0639\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u0645\u062d\u064a\u0637 \u0627\u0644\u062e\u0635\u0631 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0628\u0634\u0631\u064a\u0629 \u0648\u0627\u0644\u062d\u064a\u0648\u0627\u0646\u064a\u0629.<\/p> <p>\u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0648\u0632\u064a\u062a \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f \u0648\u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648 \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0630\u0648\u0631 \u0644\u064a\u0633\u062a \u0633\u0648\u0649 \u0623\u0645\u062b\u0644\u0629 \u0642\u0644\u064a\u0644\u0629 \u0645\u0646 \u0623\u0646\u0648\u0627\u0639 \u0635\u062d\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062a\u064a \u0642\u062f \u064a\u0643\u0648\u0646 \u0644\u0647\u0627 \u0622\u062b\u0627\u0631 \u0645\u0641\u064a\u062f\u0629 \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646.<\/p> <p>\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0636\u0639 \u0641\u064a \u0627\u0639\u062a\u0628\u0627\u0631\u0643 \u0623\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u0627 \u062a\u0632\u0627\u0644 \u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0645\u0639\u062a\u062f\u0644\u0629 \u062c\u062f\u0627 \u0643\u0645 \u062a\u0633\u062a\u0647\u0644\u0643. \u0628\u062f\u0644\u0627 \u0645\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645\u060c \u062d\u0627\u0648\u0644 \u0645\u0628\u0627\u062f\u0644\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u063a\u064a\u0631 \u0627\u0644\u0635\u062d\u064a\u0629 \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0628\u0647\u0630\u0647 \u0627\u0644\u0623\u0635\u0646\u0627\u0641 \u0627\u0644\u0635\u062d\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646.<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong><\/p><p>Fat is digested slowly, so eating it can help reduce appetite. A higher intake of healthy fats is associated with a lower risk of weight gain and decreased belly fat.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">6. \u0634\u0631\u0628 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629<\/h2> <p>\u0645\u0628\u0627\u062f\u0644\u0629 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0645\u062d\u0644\u0627\u0629 \u0628\u0627\u0644\u0633\u0643\u0631 \u0644\u0628\u0639\u0636 \u0627\u0644\u0627\u062e\u062a\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629 \u0647\u064a \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0633\u0647\u0644 \u0627\u0644\u0637\u0631\u0642 \u0644\u0632\u064a\u0627\u062f\u0629 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646.<\/p> <p>\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0645\u062d\u0644\u0627\u0629 \u0628\u0627\u0644\u0633\u0643\u0631 \u0645\u062b\u0644 \u0627\u0644\u0635\u0648\u062f\u0627 \u0648\u0627\u0644\u0639\u0635\u064a\u0631 \u0645\u0644\u064a\u0626\u0629 \u0628\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u062a\u0642\u062f\u0645 \u0642\u064a\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0636\u0626\u064a\u0644\u0629.<\/p> <p>\u0627\u0644\u0643\u062d\u0648\u0644 \u0647\u0648 \u0623\u064a\u0636\u0627 \u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0644\u0647\u0627 \u062a\u0623\u062b\u064a\u0631 \u0625\u0636\u0627\u0641\u064a \u0644\u062e\u0641\u0636 \u0627\u0644\u0645\u0648\u0627\u0646\u0639 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0643 \u0623\u0643\u062b\u0631 \u0639\u0631\u0636\u0629 \u0644\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645.<\/p> <p>\u0648\u0642\u062f \u0648\u062c\u062f\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0643\u0644 \u0645\u0646 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0645\u062d\u0644\u0627\u0629 \u0628\u0627\u0644\u0633\u0643\u0631 \u0648\u0627\u0644\u0643\u062d\u0648\u0644 \u064a\u0631\u062a\u0628\u0637 \u0628\u0627\u0631\u062a\u0641\u0627\u0639 \u062e\u0637\u0631 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0628\u0637\u0646.<\/p> <p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062d\u062f \u0645\u0646 \u062a\u0646\u0627\u0648\u0644\u0643 \u0644\u0647\u0630\u0647 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u062d\u064a\u0637 \u0627\u0644\u062e\u0635\u0631 \u062a\u062d\u062a \u0627\u0644\u0633\u064a\u0637\u0631\u0629.<\/p> <p>\u0648\u0628\u062f\u0644\u0627 \u0645\u0646 \u0630\u0644\u0643\u060c \u0627\u062e\u062a\u0631 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0645\u0627\u0621 \u0623\u0648 \u0627\u0644\u0634\u0627\u064a \u0627\u0644\u0623\u062e\u0636\u0631.<\/p> <p>\u0641\u064a \u062f\u0631\u0627\u0633\u0629 \u0635\u063a\u064a\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 \u0644\u0645\u062f\u0629 12 \u0623\u0633\u0628\u0648\u0639\u0627\u060c \u0634\u0631\u0628 17 \u0623\u0648\u0642\u064a\u0629 (500 \u0645\u0644) \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0642\u0628\u0644 \u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0637\u0639\u0627\u0645 \u0632\u064a\u0627\u062f\u0629 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0628\u0646\u0633\u0628\u0629 4.4 \u062c\u0646\u064a\u0647 (2 \u0643\u062c\u0645)\u060c \u0645\u0642\u0627\u0631\u0646\u0629 \u0645\u0639 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0631\u0627\u0642\u0628\u0629.<\/p> <p>\u0627\u0644\u0634\u0627\u064a \u0627\u0644\u0623\u062e\u0636\u0631 \u0647\u0648 \u062e\u064a\u0627\u0631 \u0622\u062e\u0631 \u0643\u0628\u064a\u0631. \u0623\u0646\u0647 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u0648\u063a\u0646\u064a\u0629 \u0628\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629\u060c \u0648\u0643\u0644\u0627\u0647\u0645\u0627 \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/p> <p>\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0623\u0638\u0647\u0631\u062a \u062f\u0631\u0627\u0633\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0643\u0644 12 \u0645\u0646 \u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u0623\u0646 \u0645\u0633\u062a\u062e\u0644\u0635 \u0627\u0644\u0634\u0627\u064a \u0627\u0644\u0623\u062e\u0636\u0631 \u0632\u0627\u062f \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0646\u0633\u0628\u0629 12\u066a \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0627\u0644\u063a\u0641\u0644.<\/p> <p>\u0627\u0644\u062a\u062f\u0627\u0648\u0644 \u0641\u064a \u062d\u0635\u0629 \u0648\u0627\u062d\u062f\u0629 \u0623\u0648 \u062d\u0635\u062a\u064a\u0646 \u0641\u0642\u0637 \u0645\u0646 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0643\u0623\u0633 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0623\u0648 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0634\u0627\u064a \u0627\u0644\u0623\u062e\u0636\u0631 \u0647\u0648 \u0648\u0633\u064a\u0644\u0629 \u0628\u0633\u064a\u0637\u0629 \u0644\u062a\u0639\u0632\u064a\u0632 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646.<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong><\/p><p>Sugar-sweetened beverages and alcoholic drinks may be associated with a higher risk of belly fat. Green tea and water have been shown to increase weight loss and fat burning.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">7. \u0645\u0644\u0621 \u0639\u0644\u0649 \u0627\u0644\u0623\u0644\u064a\u0627\u0641<\/h2> <p>\u062a\u0645\u062a\u0635 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u0627\u0644\u0645\u0627\u0621 \u0648\u062a\u062a\u062d\u0631\u0643 \u0639\u0628\u0631 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a \u0628\u0628\u0637\u0621\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0634\u0628\u0639 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644.<\/p> <p>\u0648\u0641\u0642\u0627 \u0644\u0628\u0639\u0636 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a\u060c \u0642\u062f \u062a\u062d\u0645\u064a \u0632\u064a\u0627\u062f\u0629 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0645\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0648\u062a\u0631\u0627\u0643\u0645 \u0627\u0644\u062f\u0647\u0648\u0646.<\/p> <p>\u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 1114 \u0645\u0646 \u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u0623\u0646\u0647 \u0645\u0642\u0627\u0628\u0644 \u0643\u0644 \u0632\u064a\u0627\u062f\u0629 10 \u063a\u0631\u0627\u0645 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u064a\u0648\u0645\u064a\u0627 \u060c \u0641\u0642\u062f \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0648\u0646 3.7\u066a \u0645\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0639\u0644\u0649 \u0645\u062f\u0649 \u0641\u062a\u0631\u0629 \u062e\u0645\u0633 \u0633\u0646\u0648\u0627\u062a \u060c \u062d\u062a\u0649 \u062f\u0648\u0646 \u0623\u064a \u062a\u063a\u064a\u064a\u0631\u0627\u062a \u0623\u062e\u0631\u0649 \u0641\u064a \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0623\u0648 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629.<\/p> <p>\u0643\u0645\u0627 \u0648\u062c\u062f \u0627\u0633\u062a\u0639\u0631\u0627\u0636 \u0622\u062e\u0631 \u0623\u0646 \u0632\u064a\u0627\u062f\u0629 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u062a\u0639\u0632\u0632 \u0645\u0634\u0627\u0639\u0631 \u0627\u0644\u0645\u0644\u0621 \u0648\u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0644\u062c\u0648\u0639. \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u060c \u0627\u0631\u062a\u0628\u0637\u062a \u0632\u064a\u0627\u062f\u0629 \u0642\u062f\u0631\u0647\u0627 14 \u063a\u0631\u0627\u0645\u0627 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u064a\u0648\u0645\u064a\u0627 \u0628\u0627\u0646\u062e\u0641\u0627\u0636 \u0628\u0646\u0633\u0628\u0629 10\u066a \u0641\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/p> <p>\u0644\u064a\u0633 \u0630\u0644\u0643 \u0641\u062d\u0633\u0628\u060c \u0648\u0644\u0643\u0646 \u0643\u0627\u0646 \u0645\u0631\u062a\u0628\u0637\u0627 \u0623\u064a\u0636\u0627 \u0625\u0644\u0649 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 4.4 \u062c\u0646\u064a\u0647 (2 \u0643\u062c\u0645) \u0645\u0646 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0639\u0644\u0649 \u0645\u062f\u0649 \u0641\u062a\u0631\u0629 \u0623\u0631\u0628\u0639\u0629 \u0623\u0634\u0647\u0631.<\/p> <p>\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0648\u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a \u0648\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0630\u0648\u0631 \u0647\u064a \u0623\u0645\u062b\u0644\u0629 \u0642\u0644\u064a\u0644\u0629 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0639\u0632\u0632 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646.<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong><\/p><p>A higher intake of fiber may be associated with fat loss, decreased calorie intake and greater weight loss.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">8. \u062e\u0641\u0636 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0643\u0631\u0631\u0629<\/h2> <p>\u0642\u062f \u064a\u0633\u0627\u0639\u062f\u0643 \u062a\u0642\u0644\u064a\u0644 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0643\u0631\u0631\u0629 \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646.<\/p> <p>\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0645\u0639\u0627\u0644\u062c\u0629 \u060c \u064a\u062a\u0645 \u062a\u062c\u0631\u064a\u062f \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0645\u0643\u0631\u0631\u0629 \u0645\u0646 \u0646\u062e\u0627\u0644\u062a\u0647\u0627 \u0648\u062c\u0631\u062b\u0648\u0645\u0647\u0627 \u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0645\u0646\u062a\u062c \u0646\u0647\u0627\u0626\u064a \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u063a\u0630\u064a\u0629.<\/p> <p>\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0643\u0631\u0631\u0629 \u062a\u0645\u064a\u0644 \u0623\u064a\u0636\u0627 \u0625\u0644\u0649 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u0624\u0634\u0631 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645, \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0628\u0628 \u0637\u0641\u0631\u0627\u062a \u0648\u062a\u0639\u0637\u0644 \u0641\u064a \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645, \u0645\u0645\u0627 \u0623\u062f\u0649 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062c\u0648\u0639.<\/p> <p>\u0648\u062a\u0634\u064a\u0631 \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\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0643\u0631\u0631\u0629 \u0642\u062f \u062a\u0643\u0648\u0646 \u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0628\u0637\u0646 .<\/p> <p>\u0648\u0639\u0644\u0649 \u0627\u0644\u0639\u0643\u0633 \u0645\u0646 \u0630\u0644\u0643\u060c \u0627\u0631\u062a\u0628\u0637 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0639\u0627\u0644\u064a \u0641\u064a \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0628\u0627\u0646\u062e\u0641\u0627\u0636 \u0645\u0624\u0634\u0631 \u0643\u062a\u0644\u0629 \u0627\u0644\u062c\u0633\u0645 \u0648\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0645\u062d\u064a\u0637 \u0623\u0635\u063a\u0631 \u0644\u0644\u062e\u0635\u0631.<\/p> <p>\u0643\u0645\u0627 \u0623\u0638\u0647\u0631\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u062a\u064a \u0623\u062c\u0631\u064a\u062a \u0639\u0644\u0649 2834 \u0634\u062e\u0635\u0627 \u0623\u0646 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0646\u0627\u0648\u0644\u0648\u0646 \u0643\u0645\u064a\u0627\u062a \u0623\u0643\u0628\u0631 \u0645\u0646 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0645\u0643\u0631\u0631\u0629 \u064a\u0645\u064a\u0644\u0648\u0646 \u0625\u0644\u0649 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u0623\u0643\u0628\u0631 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0645\u0639\u0632\u0632\u0629 \u0644\u0644\u0623\u0645\u0631\u0627\u0636\u060c \u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0646\u0627\u0648\u0644\u0648\u0646 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u064a\u0645\u064a\u0644\u0648\u0646 \u0625\u0644\u0649 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u0623\u0642\u0644.<\/p> <p>\u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c\u060c \u0642\u0644\u0644 \u0645\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0643\u0631\u0631\u0629 \u0645\u0646 \u0627\u0644\u0645\u0639\u062c\u0646\u0627\u062a \u0648\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0635\u0646\u0639\u0629 \u0648\u0627\u0644\u0645\u0639\u0643\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u062e\u0628\u0632 \u0627\u0644\u0623\u0628\u064a\u0636 \u0648\u062d\u0628\u0648\u0628 \u0627\u0644\u0625\u0641\u0637\u0627\u0631. \u0627\u0633\u062a\u0628\u062f\u0644\u0647\u0627 \u0628\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0645\u062b\u0644 \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644 \u0648\u0627\u0644\u0643\u064a\u0646\u0648\u0627 \u0648\u0627\u0644\u062d\u0646\u0637\u0629 \u0627\u0644\u0633\u0648\u062f\u0627\u0621 \u0648\u0627\u0644\u0634\u0639\u064a\u0631 \u0648\u0627\u0644\u0634\u0648\u0641\u0627\u0646.<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong><\/p><p>Refined carbs are low in fiber and nutrients. They may increase hunger and cause spikes and crashes in blood sugar levels. Consuming refined carbs has also been associated with increased belly fat.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">9. \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643<\/h2> <p>\u0627\u0644\u0642\u0644\u0628\u060c \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u064a\u0636\u0627 \u0628\u0627\u0633\u0645 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629\u060c \u0647\u0648 \u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u064a\u0648\u0639\u0627 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0648\u064a\u0639\u0631\u0641 \u0628\u0623\u0646\u0647 \u0623\u064a \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u062f\u0631\u0628 \u0639\u0644\u0649 \u0648\u062c\u0647 \u0627\u0644\u062a\u062d\u062f\u064a\u062f \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0631\u0626\u062a\u064a\u0646.<\/p> <p>\u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0642\u0644\u0628 \u0625\u0644\u0649 \u0631\u0648\u062a\u064a\u0646\u0643 \u0642\u062f \u062a\u0643\u0648\u0646 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u0637\u0631\u0642 \u0641\u0639\u0627\u0644\u064a\u0629 \u0644\u062a\u0639\u0632\u064a\u0632 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646.<\/p> <p>\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0648\u062c\u062f\u062a \u0645\u0631\u0627\u062c\u0639\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 16 \u062f\u0631\u0627\u0633\u0629 \u0623\u0646\u0647 \u0643\u0644\u0645\u0627 \u062d\u0635\u0644 \u0627\u0644\u0646\u0627\u0633 \u0639\u0644\u0649 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629\u060c \u0643\u0644\u0645\u0627 \u0641\u0642\u062f\u0648\u0627 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0628\u0637\u0646.<\/p> <p>\u0648\u0642\u062f \u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0627\u062a \u0623\u062e\u0631\u0649 \u0623\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0632\u064a\u062f \u0645\u0646 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0628\u0637\u0646 \u0648\u0645\u062d\u064a\u0637 \u0627\u0644\u062e\u0635\u0631 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645.<\/p> <p>\u062a\u0648\u0635\u064a \u0645\u0639\u0638\u0645 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0628\u064a\u0646 150-300 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u0639\u062a\u062f\u0644\u0629 \u0625\u0644\u0649 \u0627\u0644\u0642\u0648\u064a\u0629 \u0623\u0633\u0628\u0648\u0639\u064a\u0627\u060c \u0623\u0648 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 20-40 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u0642\u0644\u0628 \u0643\u0644 \u064a\u0648\u0645.<\/p> <p>\u0627\u0644\u062c\u0631\u064a \u0648\u0627\u0644\u0645\u0634\u064a \u0648\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0648\u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0644\u064a\u0633\u062a \u0633\u0648\u0649 \u0623\u0645\u062b\u0644\u0629 \u0642\u0644\u064a\u0644\u0629 \u0645\u0646 \u0628\u0639\u0636 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0628\u062f\u0621 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646.<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong><\/p><p>Studies show that the more aerobic exercise people get, the more belly fat they tend to lose. Cardio may also help reduce waist circumference, lower body fat and increase muscle mass.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">10. \u0634\u0631\u0628 \u0627\u0644\u0642\u0647\u0648\u0629<\/h2> <p>\u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u0647\u0648 \u0627\u0644\u0639\u0646\u0635\u0631 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0641\u064a \u0643\u0644 \u0645\u0644\u062d\u0642 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u062a\u0642\u0631\u064a\u0628\u0627, \u0648\u0644\u0633\u0628\u0628 \u0648\u062c\u064a\u0647.<\/p> <p>\u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u0627\u0644\u0645\u0648\u062c\u0648\u062f \u0641\u064a \u0627\u0644\u0642\u0647\u0648\u0629 \u0628\u0645\u062b\u0627\u0628\u0629 \u0645\u0646\u0628\u0647 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a \u0627\u0644\u0645\u0631\u0643\u0632\u064a, \u064a\u0632\u064a\u062f \u0645\u0646 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0648\u064a\u0639\u0632\u0632 \u0627\u0646\u0647\u064a\u0627\u0631 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u062f\u0647\u0646\u064a\u0629.<\/p> <p>\u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u060c \u062a\u0638\u0647\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0632\u064a\u062f \u0645\u0624\u0642\u062a\u0627 \u0645\u0646 \u0627\u0644\u0625\u0646\u0641\u0627\u0642 \u0639\u0644\u0649 \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u064a\u0639\u0632\u0632 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0628\u0646\u0633\u0628\u0629 3-11\u066a.<\/p> <p>\u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0639 \u0623\u0643\u062b\u0631 \u0645\u0646 58\u060c000 \u0634\u062e\u0635 \u0623\u0646 \u0632\u064a\u0627\u062f\u0629 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u0627\u0631\u062a\u0628\u0637\u062a \u0628\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0623\u0642\u0644 \u0639\u0644\u0649 \u0645\u062f\u0649 \u0641\u062a\u0631\u0629 12 \u0639\u0627\u0645\u0627.<\/p> <p>\u0648\u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u0623\u062e\u0631\u0649 \u0623\u0646 \u0627\u0631\u062a\u0641\u0627\u0639 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u0643\u0627\u0646 \u0645\u0631\u062a\u0628\u0637\u0627 \u0628\u0645\u0639\u062f\u0644 \u0623\u0639\u0644\u0649 \u0645\u0646 \u0627\u0644\u0646\u062c\u0627\u062d \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0628\u064a\u0646 2,623 \u0627\u0644\u0646\u0627\u0633.<\/p> <p>\u0644\u062a\u0639\u0638\u064a\u0645 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u0644\u0642\u0647\u0648\u0629\u060c \u062a\u062e\u0637\u064a \u0643\u0631\u064a\u0645 \u0648\u0627\u0644\u0633\u0643\u0631. \u0628\u062f\u0644\u0627 \u0645\u0646 \u0630\u0644\u0643\u060c \u0627\u0633\u062a\u0645\u062a\u0639 \u0628\u0647 \u0623\u0633\u0648\u062f \u0623\u0648 \u0645\u0639 \u0643\u0645\u064a\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u062d\u0644\u064a\u0628 \u0644\u0645\u0646\u0639 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0632\u0627\u0626\u062f\u0629 \u0645\u0646 \u0627\u0644\u062a\u0631\u0627\u0635.<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong><\/p><p>Coffee contains caffeine, which can increase the breakdown of fat and raise metabolism. Studies show that higher caffeine intake may be associated with greater weight loss.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">11. \u062c\u0631\u0628 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0641\u0627\u0635\u0644 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 (HIIT)<\/h2> <p>\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0641\u0627\u0635\u0644 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629\u060c \u0648\u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u064a\u0636\u0627 \u0628\u0627\u0633\u0645 HIIT\u060c \u0647\u0648 \u0634\u0643\u0644 \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0642\u0631\u0646 \u0631\u0634\u0642\u0627\u062a \u0646\u0627\u0631\u064a\u0629 \u0633\u0631\u064a\u0639\u0629 \u0645\u0646 \u0627\u0644\u0646\u0634\u0627\u0637 \u0645\u0639 \u0641\u062a\u0631\u0627\u062a \u0646\u0642\u0627\u0647\u0629 \u0642\u0635\u064a\u0631\u0629 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0645\u0631\u062a\u0641\u0639\u0627.<\/p> <p>\u0648\u062a\u0634\u064a\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0625\u0644\u0649 \u0623\u0646 HIIT \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0641\u0639\u0627\u0644\u0629 \u0628\u0634\u0643\u0644 \u0644\u0627 \u064a\u0635\u062f\u0642 \u0641\u064a \u062a\u0643\u062b\u064a\u0641 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u062a\u0639\u0632\u064a\u0632 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646.<\/p> <p>\u0648\u062c\u062f\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u0644\u0634\u0628\u0627\u0628 \u0627\u0644\u0630\u064a\u0646 \u064a\u0624\u062f\u0648\u0646 HIIT \u0644\u0645\u062f\u0629 20 \u062f\u0642\u064a\u0642\u0629 \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a \u0623\u0633\u0628\u0648\u0639\u064a\u0627 \u0641\u0642\u062f\u0648\u0627 \u0645\u0627 \u0645\u062a\u0648\u0633\u0637\u0647 4.4 \u0631\u0637\u0644 (2 \u0643\u062c\u0645) \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u0645\u062f\u0649 \u0641\u062a\u0631\u0629 12 \u0623\u0633\u0628\u0648\u0639\u0627 \u060c \u062d\u062a\u0649 \u0645\u0639 \u0639\u062f\u0645 \u0648\u062c\u0648\u062f \u062a\u063a\u064a\u064a\u0631\u0627\u062a \u0623\u062e\u0631\u0649 \u0641\u064a \u0646\u0638\u0627\u0645\u0647\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0623\u0648 \u0646\u0645\u0637 \u062d\u064a\u0627\u062a\u0647\u0645.<\/p> <p>\u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u0634\u0647\u062f\u062a \u0627\u0646\u062e\u0641\u0627\u0636\u0627 \u0628\u0646\u0633\u0628\u0629 17\u066a \u0641\u064a \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0628\u0637\u0646\u060c \u0641\u0636\u0644\u0627 \u0639\u0646 \u0627\u0646\u062e\u0641\u0627\u0636 \u0643\u0628\u064a\u0631 \u0641\u064a \u0645\u062d\u064a\u0637 \u0627\u0644\u062e\u0635\u0631.<\/p> <p>\u0642\u062f \u064a\u0633\u0627\u0639\u062f\u0643 HIIT \u0623\u064a\u0636\u0627 \u0641\u064a \u062d\u0631\u0642 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0641\u062a\u0631\u0629 \u0632\u0645\u0646\u064a\u0629 \u0623\u0642\u0635\u0631 \u0645\u0646 \u0627\u0644\u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u0623\u062e\u0631\u0649 \u0645\u0646 \u0627\u0644\u0642\u0644\u0628.<\/p> <p>\u0648\u0641\u0642\u0627 \u0644\u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a\u060c \u0633\u0627\u0639\u062f \u0623\u062f\u0627\u0621 HIIT \u0627\u0644\u0646\u0627\u0633 \u0639\u0644\u0649 \u062d\u0631\u0642 \u0645\u0627 \u064a\u0635\u0644 \u0625\u0644\u0649 30\u066a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0623\u0646\u0648\u0627\u0639 \u0623\u062e\u0631\u0649 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u060c \u0645\u062b\u0644 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0623\u0648 \u0627\u0644\u0631\u0643\u0636\u060c \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0642\u062f\u0631 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a.<\/p> <p>\u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0637\u0631\u064a\u0642\u0629 \u0633\u0647\u0644\u0629 \u0644\u0644\u0628\u062f\u0621 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 HIIT\u060c \u062d\u0627\u0648\u0644 \u0627\u0644\u062a\u0628\u062f\u064a\u0644 \u0628\u064a\u0646 \u0627\u0644\u0645\u0634\u064a \u0648\u0627\u0644\u0631\u0643\u0636 \u0623\u0648 \u0627\u0644\u0631\u0643\u0636 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u0641\u064a \u0643\u0644 \u0645\u0631\u0629.<\/p> <p>\u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u0627 \u0627\u0644\u062a\u0646\u0642\u0644 \u0628\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062b\u0644 burpees \u0623\u0648 \u0627\u0644\u0636\u063a\u0637 \u0623\u0648 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0645\u0639 \u0641\u062a\u0631\u0629 \u0631\u0627\u062d\u0629 \u0642\u0635\u064a\u0631\u0629 \u0628\u064a\u0646\u0647\u0645\u0627.<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong><\/p><p>HIIT can help increase fat burning and burn more calories in a shorter amount of time than other forms of exercise.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">12. \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0628\u0631\u0648\u0628\u064a\u0648\u062a\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643<\/h2> <p>\u0627\u0644\u0628\u0631\u0648\u0628\u064a\u0648\u062a\u064a\u0643 \u0647\u064a \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0628\u0643\u062a\u064a\u0631\u064a\u0627 \u0627\u0644\u0645\u0641\u064a\u062f\u0629 \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a \u0627\u0644\u062a\u064a \u062b\u0628\u062a \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u062c\u0648\u0627\u0646\u0628 \u0627\u0644\u0635\u062d\u0629.<\/p> <p>\u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u060c \u0623\u0638\u0647\u0631\u062a \u0627\u0644\u0628\u0643\u062a\u064a\u0631\u064a\u0627 \u0641\u064a \u0623\u0645\u0639\u0627\u0626\u0643 \u0623\u0646 \u062a\u0644\u0639\u0628 \u062f\u0648\u0631\u0627 \u0641\u064a \u0643\u0644 \u0634\u064a\u0621 \u0645\u0646 \u0627\u0644\u0645\u0646\u0627\u0639\u0629 \u0625\u0644\u0649 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629.<\/p> <p>\u0632\u064a\u0627\u062f\u0629 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u0628\u064a\u0648\u062a\u064a\u0643 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0623\u0648 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u0627 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0632\u0646\u0643 \u062a\u062d\u062a \u0627\u0644\u0633\u064a\u0637\u0631\u0629.<\/p> <p>\u0623\u0638\u0647\u0631\u062a \u0645\u0631\u0627\u062c\u0639\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 15 \u062f\u0631\u0627\u0633\u0629 \u0623\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u062a\u0646\u0627\u0648\u0644\u0648\u0627 \u0627\u0644\u0628\u0631\u0648\u0628\u064a\u0648\u062a\u064a\u0643 \u0634\u0647\u062f\u062a \u062a\u062e\u0641\u064a\u0636\u0627\u062a \u0623\u0643\u0628\u0631 \u0628\u0643\u062b\u064a\u0631 \u0641\u064a \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645, \u0646\u0633\u0628\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0645\u0624\u0634\u0631 \u0643\u062a\u0644\u0629 \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0645\u0642\u0627\u0631\u0646\u0629 \u0645\u0639 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u0623\u062e\u0630\u0648\u0627 \u0648\u0647\u0645\u064a.<\/p> <p>\u0648\u0623\u0638\u0647\u0631\u062a \u062f\u0631\u0627\u0633\u0629 \u0635\u063a\u064a\u0631\u0629 \u0623\u062e\u0631\u0649 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0645\u0643\u0645\u0644\u0627\u062a \u0628\u0631\u0648\u0628\u064a\u0648\u062a\u064a\u0643 \u0633\u0627\u0639\u062f \u0627\u0644\u0646\u0627\u0633 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0639\u0627\u0644\u064a \u0627\u0644\u062f\u0647\u0648\u0646, \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0639\u0627\u0644\u064a\u0629 \u0645\u0646\u0639 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646.<\/p> <p>\u0633\u0644\u0627\u0644\u0627\u062a \u0645\u0639\u064a\u0646\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u0628\u064a\u0648\u062a\u064a\u0643 \u0641\u064a \u062c\u0646\u0633&#038; nbsp;<em>Lactobacillus<\/em>&#038; nbsp;\u0642\u062f \u062a\u0643\u0648\u0646 \u0641\u0639\u0627\u0644\u0629 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0641\u064a \u0645\u0633\u0627\u0639\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646.<\/p> <p>\u0648\u0623\u0638\u0647\u0631\u062a \u062f\u0631\u0627\u0633\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0643\u0644 28 \u0634\u062e\u0635\u0627 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0623\u064a \u0645\u0646\u00a0<em>Lactobacillus fermentum<\/em>\u00a0\u0623\u0648\u00a0<em>Lactobacillus amylovorus<\/em>\u00a0\u0627\u0644\u0628\u0643\u062a\u064a\u0631\u064a\u0627 \u062e\u0641\u0636 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0628\u0646\u0633\u0628\u0629 3-4\u066a.<\/p> <p>\u0623\u062e\u0630 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0647\u0648 \u0648\u0633\u064a\u0644\u0629 \u0633\u0631\u064a\u0639\u0629 \u0648\u0633\u0647\u0644\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062c\u0631\u0639\u0629 \u0645\u0631\u0643\u0632\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u0628\u064a\u0648\u062a\u064a\u0643 \u0643\u0644 \u064a\u0648\u0645.<\/p> <p>\u0628\u062f\u0644\u0627 \u0645\u0646 \u0630\u0644\u0643\u060c \u064a\u0645\u0643\u0646\u0643 \u0645\u062d\u0627\u0648\u0644\u0629 \u0625\u0636\u0627\u0641\u0629 \u0628\u0639\u0636 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0631\u0648\u0628\u064a\u0648\u062a\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u060c \u0645\u062b\u0644 \u0627\u0644\u0643\u0641\u064a\u0631\u060c \u062a\u064a\u0645\u0628\u0647\u060c \u0646\u0627\u062a\u0648\u060c \u0643\u0648\u0645\u0628\u0648\u062a\u0634\u0627\u060c \u0643\u064a\u0645\u062a\u0634\u064a \u0648sauerkraut.<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong><\/p><p>Taking probiotic supplements or increasing your intake of probiotics through food sources may help reduce body weight and fat percentage.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">13. \u0632\u064a\u0627\u062f\u0629 \u0643\u0645\u064a\u0629 \u0627\u0644\u062d\u062f\u064a\u062f \u0627\u0644\u062e\u0627\u0635 \u0628\u0643<\/h2> <p>\u0627\u0644\u062d\u062f\u064a\u062f \u0647\u0648 \u0645\u0639\u062f\u0646 \u0645\u0647\u0645 \u0644\u0647 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u062d\u064a\u0648\u064a\u0629 \u0641\u064a \u0627\u0644\u062c\u0633\u0645.<\/p> <p>\u0643\u0645\u0627 \u0647\u0648 \u0627\u0644\u062d\u0627\u0644 \u0645\u0639 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u0645\u062b\u0644 \u0627\u0644\u064a\u0648\u062f\u060c \u0642\u062f \u064a\u0624\u062b\u0631 \u0646\u0642\u0635 \u0627\u0644\u062d\u062f\u064a\u062f \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u063a\u062f\u0629 \u0627\u0644\u062f\u0631\u0642\u064a\u0629. \u062a\u0641\u0631\u0632 \u0647\u0630\u0647 \u0627\u0644\u063a\u062f\u0629 \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u0641\u064a \u0639\u0646\u0642\u0643 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0646\u0638\u0645 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0644\u062f\u064a\u0643.<\/p> <p>\u0648\u0642\u062f \u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0627\u062a \u0645\u062a\u0639\u062f\u062f\u0629 \u0623\u0646 \u0627\u0646\u062e\u0641\u0627\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062d\u062f\u064a\u062f \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0642\u062f \u062a\u0643\u0648\u0646 \u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0636\u0639\u0641 \u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u063a\u062f\u0629 \u0627\u0644\u062f\u0631\u0642\u064a\u0629 \u0648\u0627\u0636\u0637\u0631\u0627\u0628 \u0641\u064a \u0625\u0646\u062a\u0627\u062c \u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u063a\u062f\u0629 \u0627\u0644\u062f\u0631\u0642\u064a\u0629.<\/p> <p>\u0627\u0644\u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0644\u0642\u0635\u0648\u0631 \u0627\u0644\u063a\u062f\u0629 \u0627\u0644\u062f\u0631\u0642\u064a\u0629\u060c \u0623\u0648 \u0627\u0646\u062e\u0641\u0627\u0636 \u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u063a\u062f\u0629 \u0627\u0644\u062f\u0631\u0642\u064a\u0629\u060c \u0648\u062a\u0634\u0645\u0644 \u0627\u0644\u0636\u0639\u0641 \u0648\u0627\u0644\u062a\u0639\u0628 \u0648\u0636\u064a\u0642 \u0641\u064a \u0627\u0644\u062a\u0646\u0641\u0633 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646.<\/p> <p>\u0648\u0628\u0627\u0644\u0645\u062b\u0644\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0628\u0628 \u0646\u0642\u0635 \u0627\u0644\u062d\u062f\u064a\u062f \u0623\u0639\u0631\u0627\u0636\u0627 \u0645\u062b\u0644 \u0627\u0644\u062a\u0639\u0628 \u0648\u0627\u0644\u062f\u0648\u062e\u0629 \u0648\u0627\u0644\u0635\u062f\u0627\u0639 \u0648\u0636\u064a\u0642 \u0627\u0644\u062a\u0646\u0641\u0633.<\/p> <p>\u0639\u0644\u0627\u062c \u0646\u0642\u0635 \u0627\u0644\u062d\u062f\u064a\u062f \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0645\u062d \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0644\u0644\u0639\u0645\u0644 \u0628\u0643\u0641\u0627\u0621\u0629 \u0623\u0643\u0628\u0631\u060c \u0648\u064a\u0645\u0643\u0646 \u0645\u062d\u0627\u0631\u0628\u0629 \u0627\u0644\u062a\u0639\u0628 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643.<\/p> <p>\u062d\u062a\u0649 \u0623\u0646 \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0648\u062c\u062f\u062a \u0623\u0646\u0647 \u0639\u0646\u062f\u0645\u0627 \u0639\u0648\u0644\u062c\u062a 21 \u0627\u0645\u0631\u0623\u0629 \u0645\u0646 \u0646\u0642\u0635 \u0627\u0644\u062d\u062f\u064a\u062f\u060c \u062a\u0639\u0631\u0636\u0646 \u0644\u062a\u062e\u0641\u064a\u0636\u0627\u062a \u0641\u064a \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u0645\u062d\u064a\u0637 \u0627\u0644\u062e\u0635\u0631 \u0648\u0645\u0624\u0634\u0631 \u0643\u062a\u0644\u0629 \u0627\u0644\u062c\u0633\u0645.<\/p> <p>\u0644\u0633\u0648\u0621 \u0627\u0644\u062d\u0638\u060c \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u0644\u0627 \u064a\u062d\u0635\u0644\u0648\u0646 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u062d\u062f\u064a\u062f \u0641\u064a \u0648\u062c\u0628\u0627\u062a\u0647\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629.<\/p> <p>\u0627\u0644\u0646\u0633\u0627\u0621 \u0648\u0627\u0644\u0631\u0636\u0639 \u0648\u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0648\u0627\u0644\u0646\u0628\u0627\u062a\u064a\u064a\u0646 \u0648\u0627\u0644\u0646\u0628\u0627\u062a\u064a\u064a\u0646 \u0647\u0645 \u062c\u0645\u064a\u0639\u0627 \u0623\u0643\u062b\u0631 \u0639\u0631\u0636\u0629 \u0644\u0646\u0642\u0635 \u0627\u0644\u062d\u062f\u064a\u062f.<\/p> <p>\u062a\u0623\u0643\u062f \u0645\u0646 \u062f\u0645\u062c \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u062d\u062f\u064a\u062f \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062a\u0644\u0628\u064a\u0629 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0648\u0627\u0644\u0637\u0627\u0642\u0629.<\/p> <p>\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 \u0627\u0644\u062d\u062f\u064a\u062f \u0641\u064a \u0627\u0644\u0644\u062d\u0648\u0645 \u0648\u0627\u0644\u062f\u0648\u0627\u062c\u0646 \u0648\u0627\u0644\u0645\u0623\u0643\u0648\u0644\u0627\u062a \u0627\u0644\u0628\u062d\u0631\u064a\u0629 \u0648\u0627\u0644\u062d\u0628\u0648\u0628 \u0648\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0645\u062f\u0639\u0645\u0629 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u062e\u0636\u0631\u0627\u0621 \u0627\u0644\u0648\u0631\u0642\u064a\u0629 \u0648\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0645\u062c\u0641\u0641\u0629 \u0648\u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627.<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong><\/p><p>A deficiency in iron may be associated with impaired thyroid function and can cause symptoms like fatigue and shortness of breath. One study found that treating iron deficiency aided in weight loss.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">14. \u0625\u0639\u0637\u0627\u0621 \u0627\u0644\u0635\u064a\u0627\u0645 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0631\u0635\u0627\u0635\u0629 \u0648\u0627\u062d\u062f\u0629<\/h2> <p>\u0627\u0644\u0635\u064a\u0627\u0645 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0647\u0648 \u0646\u0645\u0637 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0630\u064a \u064a\u0646\u0637\u0648\u064a \u0639\u0644\u0649 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0628\u064a\u0646 \u0641\u062a\u0631\u0627\u062a \u0627\u0644\u0623\u0643\u0644 \u0648\u0627\u0644\u0635\u064a\u0627\u0645.<\/p> <p>\u062a\u0638\u0647\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646 \u0627\u0644\u0635\u064a\u0627\u0645 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0639\u0632\u064a\u0632 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646.<\/p> <p>\u0648\u0646\u0638\u0631 \u0623\u062d\u062f \u0627\u0644\u0627\u0633\u062a\u0639\u0631\u0627\u0636\u0627\u062a \u0641\u064a \u0622\u062b\u0627\u0631 \u0627\u0644\u0635\u064a\u0627\u0645 \u0627\u0644\u0645\u062a\u0642\u0637\u0639\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0635\u064a\u0627\u0645 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0628\u062f\u064a\u0644 &#8211; \u0648\u0647\u064a \u0637\u0631\u064a\u0642\u0629 \u062a\u0646\u0637\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0627\u0648\u0628 \u0628\u064a\u0646 \u0623\u064a\u0627\u0645 \u0627\u0644\u0635\u064a\u0627\u0645 \u0648\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a.<\/p> <p>\u0648\u0648\u062c\u062f\u0648\u0627 \u0623\u0646 \u0627\u0644\u0635\u064a\u0627\u0645 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0628\u062f\u064a\u0644 \u0639\u0644\u0649 \u0645\u062f\u0649 \u0641\u062a\u0631\u0629 3-12 \u0623\u0633\u0628\u0648\u0639\u0627 \u062e\u0641\u0636 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0628\u0646\u0633\u0628\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 7\u066a \u0648\u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0628\u0646\u0633\u0628\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 12 \u0631\u0637\u0644\u0627 (5.5 \u0643\u062c\u0645).<\/p> <p>\u0648\u0623\u0638\u0647\u0631\u062a \u062f\u0631\u0627\u0633\u0629 \u0635\u063a\u064a\u0631\u0629 \u0623\u062e\u0631\u0649 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0641\u0642\u0637 \u062e\u0644\u0627\u0644 \u0641\u062a\u0631\u0629 \u062b\u0645\u0627\u0646\u064a \u0633\u0627\u0639\u0627\u062a \u0643\u0644 \u064a\u0648\u0645 \u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0643\u062a\u0644\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0646\u062f \u062f\u0645\u062c\u0647\u0627 \u0645\u0639 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629.<\/p> <p>\u0647\u0646\u0627\u0643 \u0639\u062f\u0629 \u0623\u0646\u0648\u0627\u0639 \u0645\u062e\u062a\u0644\u0641\u0629 \u0645\u0646 \u0627\u0644\u0635\u064a\u0627\u0645 \u0627\u0644\u0645\u062a\u0642\u0637\u0639\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0628\u0639\u0636 \u0627\u0644\u0623\u0645\u0627\u0643\u0646 \u0627\u0644\u062a\u064a \u062a\u0623\u0643\u0644 \u0641\u064a\u0647\u0627 \u0641\u0642\u0637 \u0641\u064a \u0623\u064a\u0627\u0645 \u0645\u0639\u064a\u0646\u0629 \u0645\u0646 \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0648\u0627\u0644\u0628\u0639\u0636 \u0627\u0644\u0622\u062e\u0631 \u062d\u064a\u062b \u064a\u0642\u062a\u0635\u0631 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0639\u0644\u0649 \u0633\u0627\u0639\u0627\u062a \u0645\u062d\u062f\u062f\u0629 \u0645\u0646 \u0627\u0644\u064a\u0648\u0645.<\/p> <p>\u0648\u062a\u0634\u0645\u0644 \u0623\u0646\u0648\u0627\u0639 \u0634\u0639\u0628\u064a\u0629 \u0645\u0646 \u0627\u0644\u0635\u064a\u0627\u0645 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0623\u0643\u0644 \u0648\u0642\u0641 \u0623\u0643\u0644\u060c \u0648\u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u062d\u0627\u0631\u0628\u060c \u0648\u0637\u0631\u064a\u0642\u0629 16\/8 \u0648\u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a 5:2.<\/p> <p>\u0627\u0628\u062d\u062b \u0639\u0646 \u0627\u062e\u062a\u0644\u0627\u0641 \u064a\u062a\u0646\u0627\u0633\u0628 \u0645\u0639 \u062c\u062f\u0648\u0644\u0643 \u0627\u0644\u0632\u0645\u0646\u064a \u0648\u0646\u0645\u0637 \u062d\u064a\u0627\u062a\u0643 \u0648\u0644\u0627 \u062a\u062e\u0641 \u0645\u0646 \u0627\u0644\u062a\u062c\u0631\u0628\u0629 \u0644\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0646\u0627\u0633\u0628\u0643 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644.<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong><\/p><p>Intermittent fasting has been shown to reduce body weight and body fat and may help preserve muscle mass when combined with resistance training.<\/p><\/blockquote> ","protected":false},"excerpt":{"rendered":"<p>\u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062a\u0628\u062d\u062b \u0644\u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u062a\u0643 \u0627\u0644\u0639\u0627\u0645\u0629 \u0623\u0648 \u0645\u062c\u0631\u062f \u0636\u0626\u064a\u0644\u0629 \u0623\u0633\u0641\u0644 \u0644\u0641\u0635\u0644 \u0627\u0644\u0635\u064a\u0641\u060c \u0648\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0632\u0627\u0626\u062f\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u062a\u062d\u062f\u064a\u0627 \u0643\u0628\u064a\u0631\u0627. 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