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\u0644\u0641\u062a\u0631\u0627\u062a \u0637\u0648\u064a\u0644\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0628\u0628 \u0644\u0643 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0641\u064a \u0627\u0644\u0648\u062c\u0628\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0623\u0648 \u062a\u062a\u0635\u062f\u0631 \u0646\u0641\u0633\u0643 \u0645\u0639 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u063a\u064a\u0631 \u0627\u0644\u0635\u062d\u064a\u0629 \u0645\u0646 \u0622\u0644\u0629 \u0627\u0644\u0628\u064a\u0639. \u062d\u062a\u0649 \u0644\u0648\u0642\u0641 \u0623\u064a \u0627\u0644\u0631\u063a\u0628\u0629 \u0627\u0644\u0634\u062f\u064a\u062f\u0629\u060c \u0648\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0641\u064a \u0623\u0648\u0642\u0627\u062a \u062b\u0627\u0628\u062a\u0629 \u0643\u0644 \u064a\u0648\u0645\u060c \u0648\u0633\u0648\u0641 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u062c\u0633\u0645\u0643 \u0627\u0644\u062c\u0648\u0639 \u0641\u064a \u062a\u0644\u0643 \u0627\u0644\u0623\u0648\u0642\u0627\u062a \u0627\u0644\u062b\u0627\u0628\u062a\u0629.<\/p>\n<h2>3. \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0639 \u0643\u0644 \u0648\u062c\u0628\u0629 \u0644\u062a\u0639\u0632\u064a\u0632 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.readersdigest.com.au\/wp-content\/uploads\/2020\/06\/protein-shutterstock_721319773-770-scaled.jpg\" alt=\"\" \/><\/figure>\n<p>\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u064a\u0647\u0627. \u0644\u062a\u062d\u0642\u064a\u0642 \u0630\u0644\u0643\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0628\u062d\u062b \u0644\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 1g \u0644\u0643\u0644 454g \u0645\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645. \u0647\u0630\u0627 200g \/ \u064a\u0648\u0645 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0632\u0646 91kg. \u0623\u0633\u0647\u0644 \u0637\u0631\u064a\u0642\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0645\u0628\u0644\u063a \u0647\u0648 \u062a\u0646\u0627\u0648\u0644 \u0645\u0635\u062f\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0643\u0644\u0647 \u0645\u0639 \u0643\u0644 \u0648\u062c\u0628\u0629. \u0648\u062a\u0634\u0645\u0644 \u0647\u0630\u0647:<br \/>\u2022 \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621. \u0644\u062d\u0648\u0645 \u0627\u0644\u0628\u0642\u0631 \u0648\u0644\u062d\u0645 \u0627\u0644\u062e\u0646\u0632\u064a\u0631<br \/>\u0648\u0644\u062d\u0645 \u0627\u0644\u0636\u0623\u0646 \u060c \u0627\u0644\u062e \u2022 \u0627\u0644\u062f\u0648\u0627\u062c\u0646. \u0627\u0644\u062f\u062c\u0627\u062c\u060c \u0627\u0644\u062f\u064a\u0643 \u0627\u0644\u0631\u0648\u0645\u064a\u060c<br \/>\u0627\u0644\u0628\u0637\u060c \u0627\u0644\u062e \u2022 \u0627\u0644\u0623\u0633\u0645\u0627\u0643. \u0627\u0644\u062a\u0648\u0646\u0629\u060c \u0633\u0645\u0643 \u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0648\u0627\u0644\u0633\u0631\u062f\u064a\u0646\u060c \u0627\u0644\u0645\u0627\u0643\u0631\u064a\u0644\u060c \u0627\u0644\u062e \u2022<br \/>\u0627\u0644\u0628\u064a\u0636. \u0644\u0627 \u062a\u0635\u062f\u0642\u064a \u0623\u0633\u0627\u0637\u064a\u0631 \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0623\u0643\u0644 \u0635\u0641\u0627\u0631.<br \/>\u2022 \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646. \u0627\u0644\u062d\u0644\u064a\u0628 \u0648\u0627\u0644\u062c\u0628\u0646 \u0648\u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629\u060c \u0643\u0648\u0627\u0631\u0643\u060c \u0648\u0627\u0644\u0632\u0628\u0627\u062f\u064a\u060c \u0627\u0644\u062e<br \/>\u2022 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646. \u0644\u064a\u0633\u062a \u0636\u0631\u0648\u0631\u064a\u0629 \u0648\u0644\u0643\u0646 \u0643\u0628\u064a\u0631\u0629 \u0644\u0633\u0647\u0648\u0644\u0629 \u0622\u062e\u0631 \u062a\u062c\u0631\u064a\u0628 \u064a\u0647\u0632.<br \/>\u2022 \u062c\u0631\u0628 \u062e\u064a\u0627\u0631\u0627\u062a \u0646\u0628\u0627\u062a\u064a\u0629 \u0623\u064a\u0636\u064b\u0627\u060c \u0645\u062b\u0644 \u0627\u0644\u0639\u062f\u0633 \u0648\u0627\u0644\u062a\u0648\u0641\u0648 \u0648\u0627\u0644\u0628\u0630\u0648\u0631 \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a.<\/p>\n<h2>4. \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0645\u0639 \u0643\u0644 \u0648\u062c\u0628\u0629<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.theglobeandmail.com\/resizer\/_nryFYFxJEAQ7sanKzPRb-5IaBI=\/620x0\/filters:quality(80)\/cloudfront-us-east-1.images.arcpublishing.com\/tgam\/AAPEMPX57BE45KOXIAE4RZIMXE.jpg\" alt=\"\" \/><\/figure>\n<p>\u0645\u0639\u0638\u0645\u0647\u0627 (\u0648\u0644\u064a\u0633 \u0643\u0644\u0647\u0627) \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629: \u064a\u0645\u0643\u0646\u0643 \u0623\u0646 \u062a\u0623\u0643\u0644 \u0645\u0639\u062f\u062a\u0643 \u0643\u0627\u0645\u0644\u0629 \u062f\u0648\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0623\u0648 \u0627\u0644\u0648\u0632\u0646. \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0647\u064a \u0623\u064a\u0636\u0627 \u0645\u0644\u064a\u0626\u0629 \u0628\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0648\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u0647\u0636\u0645\u060c \u0648\u0644\u0643\u0646 \u0641\u0642\u0637 \u0643\u0646 \u062d\u0630\u0631\u0627 \u0644\u0644\u062a\u062d\u0642\u0642 \u0645\u0646 \u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0633\u0643\u0631 \u0645\u0646 \u0628\u0639\u0636 \u0627\u0644\u0641\u0648\u0627\u0643\u0647.<\/p>\n<h2>5. \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0641\u0642\u0637 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.bodybuilding.com\/images\/2016\/june\/why-white-rice-is-your-ideal-carb-after-a-hard-workout-header-v2-960x540.jpg\" alt=\"\" \/><\/figure>\n<p>\u0641\u064a \u062d\u064a\u0646 \u0643\u0646\u062a \u0641\u064a \u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0637\u0627\u0642\u0629\u060c \u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0627\u0633 \u064a\u0623\u0643\u0644\u0648\u0646 \u0623\u0643\u062b\u0631 \u0645\u0645\u0627 \u064a\u062d\u062a\u0627\u062c\u0648\u0646 \u0625\u0644\u064a\u0647. \u0627\u0644\u062d\u062f \u0645\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0625\u0644\u0649 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u0642\u0637.<br \/>\u2022 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0645\u0639 \u062c\u0645\u064a\u0639 \u0627\u0644\u0648\u062c\u0628\u0627\u062a. \u062a\u062d\u062a\u0648\u064a \u0647\u0630\u0647 \u0639\u0644\u0649 \u0639\u062f\u062f \u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0628\u0627\u0633\u062a\u062b\u0646\u0627\u0621 \u0627\u0644\u0630\u0631\u0629 \u0648\u0627\u0644\u062c\u0632\u0631 \u0648\u0627\u0644\u0632\u0628\u064a\u0628.<br \/>\u2022 \u0622\u062e\u0631 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0622\u062e\u0631 \u062a\u062c\u0631\u064a\u0628 \u0622\u062e\u0631. \u0647\u0630\u0627 \u0647\u0648 \u0627\u0644\u0623\u0631\u0632 \u0648\u0627\u0644\u0645\u0639\u0643\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u062e\u0628\u0632 \u0648\u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0648\u0627\u0644\u0643\u064a\u0646\u0648\u0627 \u0648\u0627\u0644\u0634\u0648\u0641\u0627\u0646\u060c \u0627\u0644\u062e. \u062a\u062c\u0646\u0628 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0628\u064a\u0636\u0627\u0621 \u0648\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629.<\/p>\n<h2>6. \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/media4.s-nbcnews.com\/i\/newscms\/2016_29\/1143933\/good-unsaturated-fats-today-stock-tease-160718_644c24b8f79dc598265a81453998be26.jpg\" alt=\"\" \/><\/figure>\n<p>\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u062a\u062d\u0633\u064a\u0646 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 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src=\"https:\/\/www.ironmanmagazine.com\/wp-content\/uploads\/7411-muscle-building-water.jpg\" alt=\"\" \/><\/figure>\n<p>\u0642\u0648\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u064a\u0633\u0628\u0628 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0645\u064a\u0627\u0647 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0639\u0631\u0642 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0636\u0639\u0641 \u0627\u0646\u062a\u0639\u0627\u0634 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a\u060c \u0641\u0625\u0646\u0647 \u0644\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643. \u062a\u0645\u0646\u0639 \u0645\u064a\u0627\u0647 \u0627\u0644\u0634\u0631\u0628 \u0627\u0644\u062c\u0641\u0627\u0641 \u0648\u0644\u0643\u0646 \u0623\u064a\u0636\u064b\u0627 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[&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":8343,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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