{"id":7364,"date":"2026-05-03T18:46:23","date_gmt":"2026-05-03T18:46:23","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7364"},"modified":"2026-05-03T18:46:26","modified_gmt":"2026-05-03T18:46:26","slug":"six-daily-habits-that-healthy-people-never-skip","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/six-daily-habits-that-healthy-people-never-skip\/","title":{"rendered":"\u0633\u062a \u0639\u0627\u062f\u0627\u062a \u064a\u0648\u0645\u064a\u0629 \u0644\u0627 \u064a\u062a\u062c\u0627\u0648\u0632\u0647\u0627 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0623\u0635\u062d\u0627\u0621 \u0623\u0628\u062f\u0627"},"content":{"rendered":"

\u0627\u0644\u0627\u062a\u0633\u0627\u0642 \u064a\u0641\u0635\u0644 \u0628\u064a\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0634\u0639\u0631\u0648\u0646 \u0628\u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u0642\u0648\u0629 \u0639\u0646 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u0634\u0639\u0631\u0648\u0646 \u062f\u0627\u0626\u0645\u0627 \u0628\u0623\u0646\u0647\u0645 \u0645\u062a\u0623\u062e\u0631\u0648\u0646. \u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062a\u062c\u062f\u064a\u062f \u062c\u0630\u0631\u064a \u2014 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0625\u0637\u0627\u0631 \u0635\u0628\u0627\u062d\u064a \u0642\u0627\u0628\u0644 \u0644\u0644\u062a\u0643\u0631\u0627\u0631 \u064a\u062a\u0631\u0627\u0643\u0645 \u0645\u0639 \u0627\u0644\u0648\u0642\u062a. \u0625\u0644\u064a\u0643 \u0633\u062a \u0639\u0627\u062f\u0627\u062a \u0645\u062f\u0639\u0648\u0645\u0629 \u0628\u0627\u0644\u0623\u062f\u0644\u0629 \u064a\u0628\u0646\u064a\u0647\u0627 \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0630\u0648\u064a \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0639\u0627\u0644\u064a \u0648\u0627\u0644\u0648\u0627\u0639\u064a\u0646 \u0628\u0627\u0644\u0635\u062d\u0629 \u064a\u0648\u0645\u064a\u0627.<\/p>

1. \u064a\u0623\u0643\u0644\u0648\u0646 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0625\u0641\u0637\u0627\u0631<\/h2>

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\"\"\/<\/figure>

2. \u064a\u0634\u0631\u0628 \u0627\u0644\u0645\u0627\u0621 \u0642\u0628\u0644 \u0623\u064a \u0634\u064a\u0621 \u0622\u062e\u0631<\/h2>

\u062a\u0641\u0642\u062f \u062d\u0648\u0627\u0644\u064a 400\u2013600 \u0645\u0644 \u0645\u0646 \u0627\u0644\u0633\u0648\u0627\u0626\u0644 \u062e\u0644\u0627\u0644 \u0627\u0644\u0644\u064a\u0644 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0646\u0641\u0633 \u0648\u0627\u0644\u062a\u0639\u0631\u0642. \u0628\u062f\u0621 \u0627\u0644\u064a\u0648\u0645 \u0628\u0627\u0644\u062c\u0641\u0627\u0641 \u064a\u0624\u062b\u0631 \u0633\u0644\u0628\u0627 \u0639\u0644\u0649 \u0627\u0644\u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u0625\u062f\u0631\u0627\u0643\u064a\u0629 \u0648\u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0628\u062f\u0646\u064a \u0642\u0628\u0644 \u0623\u0646 \u062a\u0628\u062f\u0623 \u062d\u062a\u0649. \u062f\u0631\u0627\u0633\u0629 \u0639\u0627\u0645 2019 \u0641\u064a Journal of the International Society of Sports Nutrition<\/em> \u0623\u0643\u062f \u0623\u0646 \u062d\u062a\u0649 \u0627\u0644\u062c\u0641\u0627\u0641 \u0627\u0644\u062e\u0641\u064a\u0641 (1\u20132\u066a \u0645\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645) \u064a\u0642\u0644\u0644 \u0628\u0634\u0643\u0644 \u0645\u0644\u062d\u0648\u0638 \u0645\u0646 \u0642\u0648\u0629 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629. \u0627\u0634\u0631\u0628 400\u2013500 \u0645\u0644 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0639\u0646\u062f \u0627\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638 \u2014 \u0642\u0628\u0644 \u0627\u0644\u0642\u0647\u0648\u0629\u060c \u0642\u0628\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u060c \u0642\u0628\u0644 \u0627\u0644\u0634\u0627\u0634\u0627\u062a. \u0627\u062d\u0645\u0644 \u0632\u062c\u0627\u062c\u0629 \u0628\u0633\u0639\u0629 1 \u0644\u062a\u0631 \u0648\u0623\u0646\u0647\u064a\u0647\u0627 \u0642\u0628\u0644 \u0627\u0644\u0638\u0647\u0631.<\/p>

3. \u064a\u0646\u062a\u0642\u0644\u0648\u0646 \u0645\u0628\u0643\u0631\u0627<\/h2>

\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u0628\u0627\u062d\u064a\u0629 \u0644\u064a\u0633\u062a \u0645\u062c\u0631\u062f \u062a\u0641\u0636\u064a\u0644 \u062c\u062f\u0648\u0644\u0629 \u2014 \u0628\u0644 \u0647\u064a \u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0629 \u0623\u062f\u0627\u0621. \u062f\u0631\u0627\u0633\u0629 \u0639\u0627\u0645 2019 \u0641\u064a British Journal of Sports Medicine<\/em> \u0648\u062c\u062f \u0623\u0646 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u0645\u0627\u0631\u0633\u0648\u0627 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0641\u064a \u0627\u0644\u0635\u0628\u0627\u062d \u0623\u0638\u0647\u0631\u0648\u0627 \u0645\u0639\u062f\u0644\u0627\u062a \u0627\u0644\u062a\u0632\u0627\u0645 \u0623\u0639\u0644\u0649 \u062e\u0644\u0627\u0644 12 \u0623\u0633\u0628\u0648\u0639\u0627 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0645\u0646 \u062a\u062f\u0631\u0628\u0648\u0627 \u0641\u064a \u0648\u0642\u062a \u0645\u062a\u0623\u062e\u0631 \u0645\u0646 \u0627\u0644\u064a\u0648\u0645. \u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062c\u0644\u0633\u0629 \u0643\u0627\u0645\u0644\u0629 \u0641\u064a \u0627\u0644\u0646\u0627\u062f\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u064a. \u062f\u0648\u0631\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u0644\u0645\u062f\u0629 15\u201320 \u062f\u0642\u064a\u0642\u0629\u060c \u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0633\u0631\u064a\u0639 \u0644\u0645\u062f\u0629 20 \u062f\u0642\u064a\u0642\u0629\u060c \u0623\u0648 \u062d\u0627\u062c\u0632 \u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0648\u0632\u0646 \u0643\u0644\u0647\u0627 \u062a\u0646\u0634\u0637 \u062c\u0647\u0627\u0632\u0643 \u0627\u0644\u0642\u0644\u0628\u064a \u0627\u0644\u0648\u0639\u0627\u0626\u064a \u0648\u062a\u0631\u0641\u0639 \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644 \u0625\u0644\u0649 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0645\u0646\u0627\u0633\u0628\u0629 \u062e\u0644\u0627\u0644 \u0627\u0644\u0646\u0647\u0627\u0631. \u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u0648\u0642\u062a \u0636\u064a\u0642\u0627\u060c \u0627\u0631\u0643\u0646 \u0623\u0628\u0639\u062f \u0639\u0646 \u0648\u062c\u0647\u062a\u0643\u060c \u0623\u0648 \u0627\u0635\u0639\u062f \u0627\u0644\u062f\u0631\u062c\u060c \u0623\u0648 \u0627\u0645\u0634 \u0643\u0644\u0628\u0643 \u0628\u0648\u062a\u064a\u0631\u0629 \u0645\u0639\u062a\u062f\u0644\u0629 \u2014 \u0643\u0644 \u0630\u0644\u0643 \u064a\u062d\u062a\u0633\u0628.<\/p>

\"\"\/<\/figure>

4. \u064a\u062e\u0637\u0637\u0648\u0646 \u0644\u0644\u0639\u0634\u0627\u0621 \u0642\u0628\u0644 \u0645\u063a\u0627\u062f\u0631\u0629 \u0627\u0644\u0645\u0646\u0632\u0644<\/h2>

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5. \u062a\u062d\u0645\u064a \u0646\u0648\u0645\u0647\u0627 \u2014 \u0648\u0631\u0627\u062d\u0629 \u0627\u0644\u0646\u0648\u0645<\/h2>

\u0627\u0644\u0646\u0648\u0645 \u0647\u0648 \u0627\u0644\u0646\u0627\u0641\u0630\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0644\u062a\u0639\u0627\u0641\u064a \u0644\u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a\u060c \u0648\u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0623\u064a\u0636\u064a\u0629. \u0627\u0644 National Sleep Foundation<\/em> \u062a\u0648\u0635\u064a \u0628 7\u20139 \u0633\u0627\u0639\u0627\u062a \u0641\u064a \u0627\u0644\u0644\u064a\u0644\u0629 \u0644\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u064a\u0646 \u0641\u064a \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0627\u0644\u0645\u0646\u062a\u0638\u0645. \u0628\u0639\u064a\u062f\u0627 \u0639\u0646 \u0643\u0645\u064a\u0629 \u0627\u0644\u0646\u0648\u0645\u060c \u064a\u0628\u0646\u064a \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0623\u0635\u062d\u0627\u0621 \u0641\u062a\u0631\u0627\u062a \u0631\u0627\u062d\u0629 \u0645\u0642\u0635\u0648\u062f\u0629 \u0641\u064a \u0627\u0644\u0635\u0628\u0627\u062d \u2014 10\u201315 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u0642\u0631\u0627\u0621\u0629\u060c \u0643\u0648\u0628 \u0634\u0627\u064a \u0628\u0637\u064a\u0621\u060c \u0623\u0648 \u0646\u0632\u0647\u0629 \u0642\u0635\u064a\u0631\u0629 \u0628\u062f\u0648\u0646 \u062c\u062f\u0648\u0644 \u0639\u0645\u0644. \u0647\u0630\u0627 \u0627\u0644\u062d\u0627\u062c\u0632 \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0634\u062f\u0629 \u064a\u0642\u0644\u0644 \u0645\u0646 \u062a\u0641\u0627\u0639\u0644 \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644 \u0648\u064a\u062d\u0633\u0646 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0644\u0628\u0642\u064a\u0629 \u0627\u0644\u064a\u0648\u0645.<\/p>

6. \u064a\u062d\u062f\u062f\u0648\u0646 \u0627\u0644\u0648\u0642\u062a \u0644\u064a\u0648\u0645\u0647<\/h2>

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\"\"\/<\/figure>

\u0627\u0628\u0646 \u0627\u0644\u0625\u0637\u0627\u0631\u060c \u0648\u0644\u064a\u0633 \u0641\u0642\u0637 \u0627\u0644\u0639\u0627\u062f\u0629<\/h2>

\u0644\u0627 \u062a\u062a\u0637\u0644\u0628 \u0623\u064a \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0639\u0627\u062f\u0627\u062a \u062f\u0627\u0641\u0639\u0627 \u0627\u0633\u062a\u062b\u0646\u0627\u0626\u064a\u0627 \u2014 \u0628\u0644 \u062a\u062a\u0637\u0644\u0628 \u0647\u064a\u0643\u0644\u0627. \u0631\u062a\u0628 \u0627\u0644\u062c\u0645\u064a\u0639 \u0628\u0627\u0644\u062a\u0633\u0644\u0633\u0644: \u0627\u0634\u0631\u0628 \u0627\u0644\u0645\u0627\u0621\u060c \u062a\u062d\u0631\u0643\u060c \u062a\u0646\u0627\u0648\u0644 \u0641\u0637\u0648\u0631\u0627 \u0645\u062a\u0648\u0627\u0632\u0646\u0627\u060c \u062e\u0637\u0637 \u0644\u0644\u0639\u0634\u0627\u0621\u060c \u0627\u062d\u0645 \u0627\u0644\u0631\u0627\u062d\u0629\u060c \u0648\u0627\u062d\u062c\u0632 \u0648\u0642\u062a\u0643. \u0643\u0631\u0631 \u0630\u0644\u0643 \u064a\u0648\u0645\u064a\u0627. \u062a\u0638\u0647\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0623\u0646 \u0646\u062a\u0627\u0626\u062c \u0627\u0644\u0635\u062d\u0629 \u062a\u062a\u062d\u0633\u0646 \u0644\u064a\u0633 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0634\u062f\u0629 \u0645\u062a\u0642\u0637\u0639\u0629\u060c \u0628\u0644 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0627\u062d\u062a\u0643\u0627\u0643.<\/p>

\u0627\u0644\u0645\u0635\u0627\u062f\u0631<\/strong><\/p>

  • Warrilow A, et al. Dietary fiber and satiety. Nutrients<\/em>. 2019;11(6):1245.<\/li>
  • Maughan RJ, et al. IOC consensus statement: dietary supplements and the high-performance athlete. British Journal of Sports Medicine<\/em>. 2018;52(7):439\u2013455.<\/li>
  • Buckley JP, et al. Morning vs. afternoon exercise adherence. British Journal of Sports Medicine<\/em>. 2019;53(19).<\/li>
  • Wansink B & Sobal J. Mindless eating: the 200 daily food decisions we overlook. Environment and Behavior<\/em>. 2007;39(1):106\u2013123.<\/li>
  • Hirshkowitz M, et al. National Sleep Foundation sleep time duration recommendations. Sleep Health<\/em>. 2015;1(1):40\u201343.<\/li>
  • Cheuvront SN & Kenefick RW. Dehydration: physiology, assessment, and performance effects. Comprehensive Physiology<\/em>. 2014;4(1):257\u2013285.<\/li> <\/ul>

    Disclaimer: This article is intended for informational purposes only and does not constitute medical or nutritional advice. Consult a qualified healthcare professional or registered dietitian before making significant changes to your diet, exercise, or sleep routine, particularly if you have an underlying health condition.<\/em><\/p>

    <\/p> ","protected":false},"excerpt":{"rendered":"

    \u0627\u0644\u0627\u062a\u0633\u0627\u0642 \u064a\u0641\u0635\u0644 \u0628\u064a\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0634\u0639\u0631\u0648\u0646 \u0628\u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u0642\u0648\u0629 \u0639\u0646 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u0634\u0639\u0631\u0648\u0646 \u062f\u0627\u0626\u0645\u0627 \u0628\u0623\u0646\u0647\u0645 \u0645\u062a\u0623\u062e\u0631\u0648\u0646. \u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062a\u062c\u062f\u064a\u062f \u062c\u0630\u0631\u064a 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