{"id":12216,"date":"2026-01-27T17:32:25","date_gmt":"2026-01-27T17:32:25","guid":{"rendered":"https:\/\/fitolympia.com\/?p=12216"},"modified":"2026-01-27T17:33:03","modified_gmt":"2026-01-27T17:33:03","slug":"6-empty-stomach-mistakes-sabotaging-your-fitness-and-performance","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/6-empty-stomach-mistakes-sabotaging-your-fitness-and-performance\/","title":{"rendered":"\u0915\u092d\u0940 \u092d\u0940 \u0916\u093e\u0932\u0940 \u092a\u0947\u091f \u0928 \u0915\u0930\u0947\u0902 \u092f\u0947 6 \u0915\u093e\u092e"},"content":{"rendered":"<p>\u0906\u092a\u0915\u093e \u0936\u0930\u0940\u0930 \u090f\u0915 \u092c\u093e\u0930\u0940\u0915 \u091f\u094d\u092f\u0942\u0928 \u0915\u0940 \u0917\u0908 \u092e\u0936\u0940\u0928 \u0939\u0948, \u0914\u0930 \u0938\u092e\u092f \u0909\u0924\u0928\u093e \u0939\u0940 \u092e\u093e\u092f\u0928\u0947 \u0930\u0916\u0924\u093e \u0939\u0948 \u091c\u093f\u0924\u0928\u093e \u0915\u093f \u0906\u092a \u0907\u0938\u092e\u0947\u0902 \u0915\u094d\u092f\u093e \u0921\u093e\u0932\u0924\u0947 \u0939\u0948\u0902\u0964 \u091c\u092c\u0915\u093f \u092b\u093f\u091f\u0928\u0947\u0938 \u0938\u0902\u0938\u094d\u0915\u0943\u0924\u093f \u0905\u0915\u094d\u0938\u0930 \u091c\u094b\u0930 \u0926\u0947\u0924\u0940 \u0939\u0948 <em>what<\/em> \u0916\u093e\u0928\u0947-\u092a\u0940\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, \u0938\u092e\u091d\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f <em>when<\/em> \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928, \u092a\u0941\u0928\u0930\u094d\u092a\u094d\u0930\u093e\u092a\u094d\u0924\u093f \u0914\u0930 \u0938\u092e\u0917\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u0905\u0928\u0941\u0915\u0942\u0932\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u0941\u091b \u091a\u0940\u091c\u094b\u0902 \u0915\u093e \u0909\u092a\u092d\u094b\u0917 \u0915\u0930\u0928\u093e \u092d\u0940 \u0909\u0924\u0928\u093e \u0939\u0940 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948\u0964<\/p> <p>\u090f\u0915 \u090f\u0925\u0932\u0940\u091f \u092f\u093e \u0938\u0915\u094d\u0930\u093f\u092f \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902, \u0906\u092a\u0928\u0947 \u0936\u093e\u092f\u0926 \u0909\u092a\u0935\u093e\u0938 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923, \u092a\u0942\u0930\u094d\u0935-\u0915\u0938\u0930\u0924 \u092a\u094b\u0937\u0923 \u0914\u0930 \u092d\u094b\u091c\u0928 \u0915\u0947 \u0938\u092e\u092f \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u092a\u0930\u0938\u094d\u092a\u0930 \u0935\u093f\u0930\u094b\u0927\u0940 \u0938\u0932\u093e\u0939 \u0938\u0941\u0928\u0940 \u0939\u094b\u0917\u0940\u0964 \u0938\u091a\u094d\u091a\u093e\u0908 \u092f\u0939 \u0939\u0948 \u0915\u093f \u0915\u0941\u091b \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0906\u0926\u0924\u0947\u0902 &#8211; \u091c\u092c \u0916\u093e\u0932\u0940 \u092a\u0947\u091f \u0915\u0940 \u091c\u093e\u0924\u0940 \u0939\u0948\u0902 &#8211; \u0906\u092a\u0915\u0947 \u092b\u093f\u091f\u0928\u0947\u0938 \u0932\u0915\u094d\u0937\u094d\u092f\u094b\u0902 \u0915\u094b \u0915\u093e\u092b\u0940 \u0915\u092e\u091c\u094b\u0930 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0902, \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u0915\u094b \u0916\u0930\u093e\u092c \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0902 \u0914\u0930 \u092f\u0939\u093e\u0902 \u0924\u0915 \u0915\u093f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u0902\u092c\u0902\u0927\u0940 \u0938\u092e\u0938\u094d\u092f\u093e\u090f\u0902 \u092d\u0940 \u092a\u0948\u0926\u093e \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0902\u0964<\/p> <p>\u0906\u0907\u090f \u091b\u0939 \u0935\u093f\u091c\u094d\u091e\u093e\u0928-\u0938\u092e\u0930\u094d\u0925\u093f\u0924 \u0917\u0932\u0924\u093f\u092f\u094b\u0902 \u0915\u0940 \u091c\u093e\u0902\u091a \u0915\u0930\u0947\u0902 \u091c\u093f\u0928\u094d\u0939\u0947\u0902 \u0906\u092a\u0915\u094b \u0916\u093e\u0932\u0940 \u092a\u0947\u091f \u0915\u0930\u0928\u0947 \u0938\u0947 \u092c\u091a\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964<\/p> <h2 class=\"wp-block-heading\">1. \u092c\u093f\u0928\u093e \u092d\u094b\u091c\u0928 \u0915\u0947 \u0915\u0949\u092b\u0940 \u092f\u093e \u091a\u093e\u092f \u092a\u0940\u0928\u093e<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2026\/01\/coffee-stomach-acidity-concept.jpg\" alt=\"\"\/><\/figure> <p>\u0935\u0939 \u092a\u094d\u0930\u0940-\u0935\u0930\u094d\u0915\u0906\u0909\u091f \u090f\u0938\u094d\u092a\u094d\u0930\u0947\u0938\u094b \u092f\u093e \u0938\u0941\u092c\u0939 \u0915\u0940 \u0939\u0930\u0940 \u091a\u093e\u092f \u0915\u093e \u0915\u092a \u0939\u093e\u0928\u093f\u0930\u0939\u093f\u0924 \u0932\u0917 \u0938\u0915\u0924\u093e \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u092a\u0942\u0930\u0940 \u0924\u0930\u0939 \u0938\u0947 \u0916\u093e\u0932\u0940 \u092a\u0947\u091f \u0915\u0948\u092b\u0940\u0928\u092f\u0941\u0915\u094d\u0924 \u092a\u0947\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0928\u093e \u0938\u092e\u0938\u094d\u092f\u093e\u090f\u0902 \u092a\u0948\u0926\u093e \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948, \u0916\u093e\u0938\u0915\u0930 \u090f\u0925\u0932\u0940\u091f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f\u0964<\/p> <p>\u0915\u0949\u092b\u0940 \u0917\u0948\u0938\u094d\u091f\u094d\u0930\u093f\u0915 \u090f\u0938\u093f\u0921 \u0914\u0930 \u0939\u093e\u0930\u094d\u092e\u094b\u0928 \u0917\u0948\u0938\u094d\u091f\u094d\u0930\u093f\u0928 \u0915\u0947 \u0909\u0924\u094d\u092a\u093e\u0926\u0928 \u0915\u094b \u0909\u0924\u094d\u0924\u0947\u091c\u093f\u0924 \u0915\u0930\u0924\u0940 \u0939\u0948, \u091c\u094b \u092a\u0947\u091f \u0915\u0947 \u090f\u0938\u093f\u0921 \u0938\u094d\u0930\u093e\u0935 \u0915\u094b \u092c\u0922\u093c\u093e\u0924\u0940 \u0939\u0948\u0964 \u092e\u0947\u0902 \u092a\u094d\u0930\u0915\u093e\u0936\u093f\u0924 \u0936\u094b\u0927 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930 <em>Digestive Diseases and Sciences<\/em>, \u0916\u093e\u0932\u0940 \u092a\u0947\u091f \u0915\u0949\u092b\u0940 \u0915\u093e \u0938\u0947\u0935\u0928 \u0917\u0948\u0938\u094d\u091f\u094d\u0930\u093f\u0915 \u090f\u0938\u093f\u0921 \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b 300% \u0924\u0915 \u092c\u0922\u093c\u093e \u0938\u0915\u0924\u093e \u0939\u0948, \u0938\u0902\u092d\u093e\u0935\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0938\u092e\u092f \u0915\u0947 \u0938\u093e\u0925 \u090f\u0938\u093f\u0921 \u0930\u093f\u092b\u094d\u0932\u0915\u094d\u0938, \u0928\u093e\u0930\u093e\u091c\u093c\u0917\u0940 \u0914\u0930 \u0917\u0948\u0938\u094d\u091f\u094d\u0930\u094d\u0930\u093f\u091f\u093f\u0938 \u0915\u093e \u0915\u093e\u0930\u0923 \u092c\u0928 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p> <p>\u090f\u0925\u0932\u0940\u091f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u091c\u094b \u092a\u0939\u0932\u0947 \u0938\u0947 \u0939\u0940 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0917\u0948\u0938\u094d\u091f\u094d\u0930\u094b\u0907\u0902\u091f\u0947\u0938\u094d\u091f\u093e\u0907\u0928\u0932 \u0938\u0902\u0915\u091f \u0915\u093e \u0905\u0928\u0941\u092d\u0935 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 (\u090f\u0915 \u0906\u092e \u092e\u0941\u0926\u094d\u0926\u093e \u0905\u092a \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f 70% \u0927\u0940\u0930\u091c \u090f\u0925\u0932\u0940\u091f\u094b\u0902 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930 <em>International Journal of Sport Nutrition and Exercise Metabolism<\/em>), \u092f\u0939 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u090f\u0938\u093f\u0921 \u0909\u0924\u094d\u092a\u093e\u0926\u0928 \u0932\u0915\u094d\u0937\u0923\u094b\u0902 \u0915\u094b \u092c\u0922\u093c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p> <p><strong>\u0935\u093f\u091c\u094d\u091e\u093e\u0928:<\/strong> \u0915\u0949\u092b\u0940 \u092e\u0947\u0902 \u0915\u094d\u0932\u094b\u0930\u094b\u091c\u0947\u0928\u093f\u0915 \u090f\u0938\u093f\u0921 \u092d\u0940 \u092f\u0915\u0943\u0924 \u092e\u0947\u0902 \u0917\u094d\u0932\u0942\u0915\u094b\u091c \u0909\u0924\u094d\u092a\u093e\u0926\u0928 \u0915\u094b \u0927\u0940\u092e\u093e \u0915\u0930 \u0926\u0947\u0924\u093e \u0939\u0948, \u091c\u094b \u0938\u0941\u092c\u0939 \u0915\u0947 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u090a\u0930\u094d\u091c\u093e \u0915\u0940 \u0909\u092a\u0932\u092c\u094d\u0927\u0924\u093e \u0915\u094b \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u092e\u0947\u0902 \u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 <em>British Journal of Nutrition<\/em> \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u092d\u094b\u091c\u0928 \u0915\u0947 \u092c\u093f\u0928\u093e \u0915\u0949\u092b\u0940 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0941\u091b \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0917\u094d\u0932\u093e\u0907\u0938\u0947\u092e\u093f\u0915 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923 \u0915\u094b \u0916\u0930\u093e\u092c \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p> <p><strong>\u092c\u0947\u0939\u0924\u0930 \u0926\u0943\u0937\u094d\u091f\u093f\u0915\u094b\u0923:<\/strong> \u092f\u0926\u093f \u0906\u092a \u0938\u0941\u092c\u0939 \u0915\u0947 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0938\u0947 \u092a\u0939\u0932\u0947 \u0915\u0949\u092b\u0940 \u092f\u093e \u091a\u093e\u092f \u092a\u0938\u0902\u0926 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0907\u0938\u0947 \u0925\u094b\u0921\u093c\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u092d\u094b\u091c\u0928 \u0915\u0947 \u0938\u093e\u0925 \u091c\u094b\u0921\u093c\u0947\u0902 &#8211; \u092f\u0939\u093e\u0902 \u0924\u0915 \u0915\u093f \u0915\u0947\u0932\u093e, \u092e\u0941\u091f\u094d\u0920\u0940 \u092d\u0930 \u0928\u091f\u094d\u0938, \u092f\u093e \u0905\u0916\u0930\u094b\u091f \u0915\u0947 \u092e\u0915\u094d\u0916\u0928 \u0915\u0947 \u0938\u093e\u0925 \u091a\u093e\u0935\u0932 \u0915\u0947 \u0915\u0947\u0915 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0915\u0941\u091b \u092d\u0940 \u0915\u0930\u0947\u0902\u0964 \u092f\u0939 \u0906\u092a\u0915\u0947 \u092a\u0947\u091f \u0915\u0940 \u092a\u0930\u0924 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u092c\u092b\u0930 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948 \u091c\u092c\u0915\u093f \u0915\u0938\u0930\u0924 \u0908\u0902\u0927\u0928 \u0915\u0947 \u0932\u093f\u090f \u091c\u0932\u094d\u0926\u0940 \u092a\u091a\u0928\u0947 \u0935\u093e\u0932\u0947 \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0915\u0940 \u0906\u092a\u0942\u0930\u094d\u0924\u093f \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p> <p><strong>\u090f\u0925\u0932\u0940\u091f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f:<\/strong> \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0938\u0947 30-60 \u092e\u093f\u0928\u091f \u092a\u0939\u0932\u0947 \u0905\u092a\u0928\u0947 \u0915\u0948\u092b\u0940\u0928 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0947\u0902 \u0914\u0930 \u091c\u0940\u0906\u0908 \u0938\u0902\u0915\u091f \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u0947 \u0939\u0941\u090f \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u0932\u093e\u092d \u0915\u094b \u0905\u0927\u093f\u0915\u0924\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0939\u092e\u0947\u0936\u093e \u0915\u092e \u0938\u0947 \u0915\u092e 15-20 \u0917\u094d\u0930\u093e\u092e \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0915\u0947 \u0938\u093e\u0925 \u0915\u0930\u0947\u0902\u0964<\/p> <h2 class=\"wp-block-heading\">2. \u0924\u0940\u0935\u094d\u0930 \u092f\u093e \u092d\u093e\u0930\u0940 \u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923<\/h2> <p>\u0909\u092a\u0935\u093e\u0938 \u0915\u093e\u0930\u094d\u0921\u093f\u092f\u094b \u0915\u0947 \u0906\u0938\u092a\u093e\u0938 \u0915\u0940 \u092c\u0939\u0938 \u092e\u0947\u0902 \u0935\u093f\u0936\u093f\u0937\u094d\u091f \u0938\u0902\u0926\u0930\u094d\u092d\u094b\u0902 \u092e\u0947\u0902 \u092f\u094b\u0917\u094d\u092f\u0924\u093e \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u092a\u0942\u0930\u0940 \u0924\u0930\u0939 \u0938\u0947 \u0916\u093e\u0932\u0940 \u092a\u0947\u091f \u092a\u0930 \u0909\u091a\u094d\u091a \u0924\u0940\u0935\u094d\u0930\u0924\u093e \u092f\u093e \u092d\u093e\u0930\u0940 \u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0906\u092e \u0924\u094c\u0930 \u092a\u0930 \u0905\u0927\u093f\u0915\u093e\u0902\u0936 \u092b\u093f\u091f\u0928\u0947\u0938 \u0932\u0915\u094d\u0937\u094d\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u0924\u093f\u0915\u0942\u0932 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p> <p>\u092e\u0947\u0902 \u0905\u0928\u0941\u0938\u0902\u0927\u093e\u0928 <em>Journal of the International Society of Sports Nutrition<\/em> \u0926\u0930\u094d\u0936\u093e\u0924\u093e \u0939\u0948 \u0915\u093f \u0909\u092a\u0935\u093e\u0938 \u0915\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u094b\u0930\u094d\u091f\u093f\u0938\u094b\u0932 \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u092c\u0922\u093c\u093e \u0938\u0915\u0924\u093e \u0939\u0948 \u0914\u0930 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 \u091f\u0942\u091f\u0928\u0947 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947 \u0938\u0915\u0924\u093e \u0939\u0948, \u0916\u093e\u0938\u0915\u0930 \u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928\u0964 \u091c\u092c\u0915\u093f \u0906\u092a\u0915\u093e \u0936\u0930\u0940\u0930 \u0915\u092e \u0938\u0947 \u092e\u0927\u094d\u092f\u092e \u0924\u0940\u0935\u094d\u0930\u0924\u093e \u0935\u093e\u0932\u0947 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u090a\u0930\u094d\u091c\u093e \u0915\u0947 \u0932\u093f\u090f \u0935\u0938\u093e \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948, \u0909\u091a\u094d\u091a \u0924\u0940\u0935\u094d\u0930\u0924\u093e \u0935\u093e\u0932\u0947 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0914\u0930 \u092d\u093e\u0930\u0940 \u0909\u0920\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0917\u094d\u0932\u093e\u0907\u0915\u094b\u091c\u0928 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948 &#8211; \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0938\u0902\u0917\u094d\u0930\u0939\u0940\u0924 \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f\u0964<\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2026\/01\/athlete-eating-pre-workout-snack.jpg\" alt=\"\"\/><\/figure> <p>\u092e\u0947\u0902 \u092a\u094d\u0930\u0915\u093e\u0936\u093f\u0924 \u090f\u0915 \u0910\u0924\u093f\u0939\u093e\u0938\u093f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 <em>Medicine &amp; Science in Sports &amp; Exercise<\/em> \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0938\u0947 \u092a\u0939\u0932\u0947 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0914\u0930 \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0928\u0947 \u0938\u0947 \u0909\u092a\u0935\u093e\u0938 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u0915\u093e\u092b\u0940 \u0905\u0927\u093f\u0915 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u0940 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u0902\u0936\u094d\u0932\u0947\u0937\u0923 \u0939\u0941\u0906\u0964 \u091c\u092c \u0906\u092a\u0915\u0947 \u0917\u094d\u0932\u093e\u0907\u0915\u094b\u091c\u0928 \u0938\u094d\u091f\u094b\u0930 \u0930\u093e\u0924 \u092d\u0930 \u0909\u092a\u0935\u093e\u0938 \u0938\u0947 \u0938\u092e\u093e\u092a\u094d\u0924 \u0939\u094b \u091c\u093e\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a\u0915\u093e \u0936\u0930\u0940\u0930 \u090a\u0930\u094d\u091c\u093e \u0915\u0947 \u0932\u093f\u090f \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u094b \u0924\u094b\u0921\u093c \u0938\u0915\u0924\u093e \u0939\u0948 &#8211; \u0924\u093e\u0915\u0924 \u0914\u0930 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u0924\u0947 \u0938\u092e\u092f \u0906\u092a \u091c\u094b \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902 \u0909\u0938\u0915\u0947 \u0920\u0940\u0915 \u0935\u093f\u092a\u0930\u0940\u0924\u0964<\/p> <p><strong>\u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u092a\u094d\u0930\u092d\u093e\u0935:<\/strong> Training without adequate fuel reduces workout intensity, volume capacity, and recovery. You may feel you&#8217;re &#8220;getting through&#8221; the workout, but you&#8217;re likely compromising performance and results.<\/p> <p><strong>\u092c\u0947\u0939\u0924\u0930 \u0926\u0943\u0937\u094d\u091f\u093f\u0915\u094b\u0923:<\/strong> \u0917\u0939\u0928 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0938\u0924\u094d\u0930 \u0938\u0947 20-40 \u092e\u093f\u0928\u091f \u092a\u0939\u0932\u0947 20-20 \u0917\u094d\u0930\u093e\u092e \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0914\u0930 30-90 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0947\u0902\u0964 \u0924\u094d\u0935\u0930\u093f\u0924 \u0935\u093f\u0915\u0932\u094d\u092a\u094b\u0902 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902:<\/p> <ul class=\"wp-block-list\"><li>Greek yogurt with berries and granola<\/li> <li>Banana with almond butter<\/li> <li>Protein shake with oats<\/li> <li>Rice cakes with turkey and avocado<\/li> <\/ul> <p><strong>\u0905\u092a\u0935\u093e\u0926:<\/strong> 30-45 \u092e\u093f\u0928\u091f \u0915\u0947 \u0932\u093f\u090f \u0915\u092e \u0924\u0940\u0935\u094d\u0930\u0924\u093e \u0935\u093e\u0932\u0947 \u0938\u094d\u0925\u093f\u0930-\u0930\u093e\u091c\u094d\u092f \u0915\u093e\u0930\u094d\u0921\u093f\u092f\u094b (\u091a\u0932\u0928\u093e, \u0906\u0938\u093e\u0928 \u0938\u093e\u0907\u0915\u093f\u0932 \u091a\u0932\u093e\u0928\u093e) \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u092e\u0947\u0902 \u0915\u092e\u0940 \u0915\u0947 \u092c\u093f\u0928\u093e \u0905\u0928\u0941\u0915\u0942\u0932\u093f\u0924 \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u092f\u094b\u0902 \u0926\u094d\u0935\u093e\u0930\u093e \u0909\u092a\u0935\u093e\u0938 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948, \u0914\u0930 \u0936\u094b\u0927 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930 \u0935\u0938\u093e \u0911\u0915\u094d\u0938\u0940\u0915\u0930\u0923 \u0915\u094b \u092c\u0922\u093c\u093e \u0938\u0915\u0924\u093e \u0939\u0948 <em>Sports Medicine<\/em>.<\/p> <h2 class=\"wp-block-heading\">3. \u0936\u0930\u093e\u092c \u0915\u093e \u0938\u0947\u0935\u0928<\/h2> <p>\u0916\u093e\u0932\u0940 \u092a\u0947\u091f \u0936\u0930\u093e\u092c \u092a\u0940\u0928\u093e \u090f\u0925\u0932\u0940\u091f\u094b\u0902 \u0914\u0930 \u0938\u0915\u094d\u0930\u093f\u092f \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u0938\u092e\u0938\u094d\u092f\u093e\u0917\u094d\u0930\u0938\u094d\u0924 \u0939\u0948, \u091c\u094b \u0924\u0924\u094d\u0915\u093e\u0932 \u092d\u0932\u093e\u0908 \u0914\u0930 \u092a\u0941\u0928\u0930\u094d\u092a\u094d\u0930\u093e\u092a\u094d\u0924\u093f \u0915\u094d\u0937\u092e\u0924\u093e \u0926\u094b\u0928\u094b\u0902 \u0915\u094b \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p> <p>\u091c\u092c \u0906\u092a \u092d\u094b\u091c\u0928 \u0915\u0947 \u092c\u093f\u0928\u093e \u0936\u0930\u093e\u092c \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a\u0915\u093e \u0936\u0930\u0940\u0930 \u0907\u0938\u0947 \u0932\u0917\u092d\u0917 \u0926\u094b\u0917\u0941\u0928\u093e \u0924\u0947\u091c\u0940 \u0938\u0947 \u0905\u0935\u0936\u094b\u0937\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948, \u0906\u0902\u0915\u0921\u093c\u094b\u0902 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930\u0964 <em>National Institute on Alcohol Abuse and Alcoholism<\/em>. \u092d\u094b\u091c\u0928 \u0915\u0947 \u0938\u093e\u0925 \u0938\u0947\u0935\u0928 \u0915\u0930\u0928\u0947 \u092a\u0930 60-120 \u092e\u093f\u0928\u091f \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u0916\u093e\u0932\u0940 \u092a\u0947\u091f 30-60 \u092e\u093f\u0928\u091f \u0915\u0947 \u092d\u0940\u0924\u0930 \u091a\u0930\u092e \u0930\u0915\u094d\u0924 \u0905\u0932\u094d\u0915\u094b\u0939\u0932 \u0938\u093e\u0902\u0926\u094d\u0930\u0924\u093e \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p> <p><strong>\u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u0928\u093f\u0939\u093f\u0924\u093e\u0930\u094d\u0925:<\/strong> \u0936\u0930\u093e\u092c \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u0902\u0936\u094d\u0932\u0947\u0937\u0923 \u0915\u094b \u0915\u093e\u092b\u0940 \u092c\u093e\u0927\u093f\u0924 \u0915\u0930\u0924\u0940 \u0939\u0948\u0964 \u092e\u0947\u0902 \u0905\u0928\u0941\u0938\u0902\u0927\u093e\u0928 <em>PLOS ONE<\/em> \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u092c\u093e\u0926 \u0936\u0930\u093e\u092c \u0915\u0940 \u0916\u092a\u0924 \u0928\u0947 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u0902\u0936\u094d\u0932\u0947\u0937\u0923 \u0915\u094b 37% \u0924\u0915 \u0915\u092e \u0915\u0930 \u0926\u093f\u092f\u093e, \u092f\u0939\u093e\u0902 \u0924\u0915 \u0915\u093f \u091c\u092c \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u093f\u092f\u093e \u0917\u092f\u093e \u0925\u093e\u0964 \u092f\u0939 \u092a\u094d\u0930\u092d\u093e\u0935 \u0924\u092c \u092c\u0922\u093c \u091c\u093e\u0924\u093e \u0939\u0948 \u091c\u092c \u092d\u094b\u091c\u0928 \u0915\u0947 \u092c\u093f\u0928\u093e \u0936\u0930\u093e\u092c \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0924\u0947\u091c\u0940 \u0938\u0947 \u0905\u0935\u0936\u094b\u0937\u0923 \u0909\u091a\u094d\u091a \u091a\u0930\u092e \u0930\u0915\u094d\u0924 \u0905\u0932\u094d\u0915\u094b\u0939\u0932 \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u0940 \u0913\u0930 \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p> <p>\u0907\u0938\u0915\u0947 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924, \u0936\u0930\u093e\u092c \u090f\u0915 \u092e\u0942\u0924\u094d\u0930\u0935\u0930\u094d\u0927\u0915 \u0939\u0948 \u091c\u094b \u0928\u093f\u0930\u094d\u091c\u0932\u0940\u0915\u0930\u0923 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0924\u093e \u0939\u0948 &#8211; \u092a\u0939\u0932\u0947 \u0938\u0947 \u0939\u0940 \u090f\u0925\u0932\u0940\u091f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u091a\u093f\u0902\u0924\u093e \u0915\u093e \u0935\u093f\u0937\u092f \u0939\u0948\u0964 \u0916\u093e\u0932\u0940 \u092a\u0947\u091f \u0924\u0947\u091c\u0940 \u0938\u0947 \u0905\u0935\u0936\u094b\u0937\u0923 \u0924\u0930\u0932 \u092a\u0926\u093e\u0930\u094d\u0925 \u0915\u0947 \u0928\u0941\u0915\u0938\u093e\u0928 \u0914\u0930 \u0907\u0932\u0947\u0915\u094d\u091f\u094d\u0930\u094b\u0932\u093e\u0907\u091f \u0905\u0938\u0902\u0924\u0941\u0932\u0928 \u0915\u094b \u0924\u0947\u091c \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p> <p><strong>\u092c\u0947\u0939\u0924\u0930 \u0926\u0943\u0937\u094d\u091f\u093f\u0915\u094b\u0923:<\/strong> \u092f\u0926\u093f \u0906\u092a \u0936\u0930\u093e\u092c \u092a\u0940\u0928\u093e \u091a\u0941\u0928\u0924\u0947 \u0939\u0948\u0902 (\u0927\u094d\u092f\u093e\u0928 \u092e\u0947\u0902 \u0930\u0916\u0924\u0947 \u0939\u0941\u090f \u0907\u0938\u0947 \u0917\u0902\u092d\u0940\u0930 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u091a\u0930\u0923\u094b\u0902 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0915\u092e \u0938\u0947 \u0915\u092e \u0915\u093f\u092f\u093e \u091c\u093e\u0928\u093e \u091a\u093e\u0939\u093f\u090f), \u0924\u094b \u0939\u092e\u0947\u0936\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928, \u091c\u091f\u093f\u0932 \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0914\u0930 \u0938\u094d\u0935\u0938\u094d\u0925 \u0935\u0938\u093e \u092f\u0941\u0915\u094d\u0924 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u092d\u094b\u091c\u0928 \u0915\u0947 \u0938\u093e\u0925 \u0907\u0938\u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0947\u0902\u0964 \u092f\u0939 \u0905\u0935\u0936\u094b\u0937\u0923 \u0915\u094b \u0927\u0940\u092e\u093e \u0915\u0930 \u0926\u0947\u0924\u093e \u0939\u0948, \u0917\u0948\u0938\u094d\u091f\u094d\u0930\u093f\u0915 \u091c\u0932\u0928 \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u093e \u0939\u0948, \u0914\u0930 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948 \u091c\u094b \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0905\u0932\u094d\u0915\u094b\u0939\u0932 \u0915\u0947 \u091a\u092f\u093e\u092a\u091a\u092f \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <p><strong>\u090f\u0925\u0932\u0940\u091f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f:<\/strong> \u092f\u093e\u0926 \u0930\u0916\u0947\u0902 \u0915\u093f \u0915\u0938\u0930\u0924 \u0915\u0947 \u092c\u093e\u0926 48 \u0918\u0902\u091f\u094b\u0902 \u0915\u0947 \u092d\u0940\u0924\u0930 \u0936\u0930\u093e\u092c \u0915\u093e \u0938\u0947\u0935\u0928 \u0935\u0938\u0942\u0932\u0940 \u0915\u094b \u0916\u0930\u093e\u092c \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948, \u091f\u0947\u0938\u094d\u091f\u094b\u0938\u094d\u091f\u0947\u0930\u094b\u0928 \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948, \u0914\u0930 \u0928\u0940\u0902\u0926 \u0915\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u092e\u0947\u0902 \u0939\u0938\u094d\u0924\u0915\u094d\u0937\u0947\u092a \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948 &#8211; \u0905\u0928\u0941\u0915\u0942\u0932\u0928 \u0914\u0930 \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0947 \u0932\u093f\u090f \u0938\u092d\u0940 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0915\u093e\u0930\u0915\u0964<\/p> <h2 class=\"wp-block-heading\">4. \u0938\u094b\u0928\u0947 \u091c\u093e \u0930\u0939\u0947 \u0939\u0948\u0902<\/h2> <p>\u0939\u093e\u0932\u093e\u0902\u0915\u093f \u092f\u0939 \u0909\u0932\u094d\u091f\u093e \u0932\u0917 \u0938\u0915\u0924\u093e \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0906\u092a\u0915\u094b \u092c\u093f\u0938\u094d\u0924\u0930 \u0938\u0947 \u092a\u0939\u0932\u0947 \u0928\u0939\u0940\u0902 \u0916\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u0939\u093e \u0917\u092f\u093e \u0939\u0948, \u092a\u0942\u0930\u0940 \u0924\u0930\u0939 \u0938\u0947 \u0916\u093e\u0932\u0940 \u092a\u0947\u091f \u0938\u094b\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0935\u093e\u0938\u094d\u0924\u0935 \u092e\u0947\u0902 \u0928\u0940\u0902\u0926 \u0915\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u0914\u0930 \u0930\u093e\u0924 \u092d\u0930 \u0915\u0940 \u0935\u0938\u0942\u0932\u0940 \u0915\u094b \u0916\u0930\u093e\u092c \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948 &#8211; \u0926\u094b\u0928\u094b\u0902 \u090f\u0925\u0932\u0947\u091f\u093f\u0915 \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u0948\u0902\u0964<\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2026\/01\/healthy-bedtime-snacks-arrangement.jpg\" alt=\"\"\/><\/figure> <p>\u092e\u0947\u0902 \u092a\u094d\u0930\u0915\u093e\u0936\u093f\u0924 \u0936\u094b\u0927 <em>Journal of Clinical Sleep Medicine<\/em> \u0907\u0902\u0917\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948 \u0915\u093f \u0939\u0932\u094d\u0915\u0940 \u092d\u0942\u0916 \u0928\u0940\u0902\u0926 \u0915\u0940 \u0935\u093e\u0938\u094d\u0924\u0941\u0915\u0932\u093e \u0915\u094b \u092c\u093e\u0927\u093f\u0924 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948, \u0917\u0939\u0930\u0940 \u0928\u0940\u0902\u0926 \u0915\u0947 \u091a\u0930\u0923\u094b\u0902 \u092e\u0947\u0902 \u092c\u093f\u0924\u093e\u090f \u0917\u090f \u0938\u092e\u092f \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u0940 \u0939\u0948 \u091c\u094b \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0935\u0938\u0942\u0932\u0940 \u0914\u0930 \u0935\u0943\u0926\u094d\u0927\u093f \u0939\u093e\u0930\u094d\u092e\u094b\u0928 \u0938\u094d\u0930\u093e\u0935 \u0915\u0947 \u0932\u093f\u090f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948\u0964 \u090f\u0925\u0932\u0940\u091f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f, \u0928\u0940\u0902\u0926 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0935\u0943\u0926\u094d\u0927\u093f \u0939\u093e\u0930\u094d\u092e\u094b\u0928 \u0930\u093f\u0932\u0940\u091c \u090a\u0924\u0915 \u0915\u0940 \u092e\u0930\u092e\u094d\u092e\u0924 \u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u0948, \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u0935\u0943\u0926\u094d\u0927\u093f, \u0914\u0930 \u091a\u092f\u093e\u092a\u091a\u092f \u0935\u093f\u0928\u093f\u092f\u092e\u0928.<\/p> <p>\u0928\u0940\u0902\u0926 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0915\u093e \u0938\u094d\u0924\u0930 \u0938\u094d\u0935\u093e\u092d\u093e\u0935\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u0915\u092e \u0939\u094b \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u092f\u0926\u093f \u0906\u092a \u0916\u093e\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 \u0938\u0947 \u0939\u0940 \u0915\u092e \u0917\u094d\u0932\u0942\u0915\u094b\u091c \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u0947 \u0938\u093e\u0925 \u092c\u093f\u0938\u094d\u0924\u0930 \u092a\u0930 \u091c\u093e\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a \u0930\u093e\u0924 \u0915\u0947 \u0939\u093e\u0907\u092a\u094b\u0917\u094d\u0932\u093e\u0907\u0938\u0940\u092e\u093f\u092f\u093e \u0915\u093e \u0905\u0928\u0941\u092d\u0935 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u0915\u094b\u0930\u094d\u091f\u093f\u0938\u094b\u0932 \u0930\u093f\u0932\u0940\u091c \u0915\u094b \u091f\u094d\u0930\u093f\u0917\u0930 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u0928\u0940\u0902\u0926 \u0915\u094b \u092c\u093e\u0927\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948 \u0914\u0930 \u090f\u0915 \u0915\u0948\u091f\u094b\u092c\u094b\u0932\u093f\u0915 (\u092e\u093e\u0902\u0938\u092a\u0947\u0936\u0940-\u0924\u094b\u0921\u093c\u0928\u0947) \u0930\u093e\u091c\u094d\u092f \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0924\u093e \u0939\u0948\u0964<\/p> <p>\u092e\u0947\u0902 \u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 <em>British Journal of Nutrition<\/em> \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u092c\u093f\u0938\u094d\u0924\u0930 \u0938\u0947 \u092a\u0939\u0932\u0947 \u090f\u0915 \u091b\u094b\u091f\u0947, \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092f\u0941\u0915\u094d\u0924 \u0928\u093e\u0936\u094d\u0924\u0947 (\u0932\u0917\u092d\u0917 30-40 \u0917\u094d\u0930\u093e\u092e \u0927\u0940\u092e\u0940 \u0917\u0924\u093f \u0938\u0947 \u092a\u091a\u0928\u0947 \u0935\u093e\u0932\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928) \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0928\u0947 \u0938\u0947 \u0935\u093e\u0938\u094d\u0924\u0935 \u092e\u0947\u0902 \u0936\u0930\u0940\u0930 \u0915\u0940 \u0938\u0902\u0930\u091a\u0928\u093e \u0915\u094b \u0928\u0915\u093e\u0930\u093e\u0924\u094d\u092e\u0915 \u0930\u0942\u092a \u0938\u0947 \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u093f\u090f \u092c\u093f\u0928\u093e \u0930\u093e\u0924\u094b\u0902\u0930\u093e\u0924 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u0940 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u0902\u0936\u094d\u0932\u0947\u0937\u0923 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0939\u0941\u0906\u0964<\/p> <p><strong>\u092c\u0947\u0939\u0924\u0930 \u0926\u0943\u0937\u094d\u091f\u093f\u0915\u094b\u0923:<\/strong> \u0938\u094b\u0928\u0947 \u0938\u0947 30-60 \u092e\u093f\u0928\u091f \u092a\u0939\u0932\u0947 \u0939\u0932\u094d\u0915\u0947 \u0928\u093e\u0936\u094d\u0924\u0947 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0947\u0902 \u091c\u094b \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0915\u0940 \u090f\u0915 \u091b\u094b\u091f\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u0947 \u0938\u093e\u0925 \u0927\u0940\u092e\u0940 \u0917\u0924\u093f \u0938\u0947 \u092a\u091a\u0928\u0947 \u0935\u093e\u0932\u0947 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u094b \u091c\u094b\u0921\u093c\u0924\u0940 \u0939\u0948:<\/p> <ul class=\"wp-block-list\"><li>Greek yogurt with berries<\/li> <li>Cottage cheese with a small amount of fruit<\/li> <li>Casein protein shake<\/li> <li>Whole grain toast with natural peanut butter<\/li> <\/ul> <p><strong>\u0938\u092e\u092f \u092a\u0930 \u0935\u093f\u091a\u093e\u0930:<\/strong> \u092a\u093e\u091a\u0928 \u0938\u0902\u092c\u0902\u0927\u0940 \u092a\u0930\u0947\u0936\u093e\u0928\u0940 \u0915\u094b \u0930\u094b\u0915\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u094b\u0928\u0947 \u0915\u0947 2-3 \u0918\u0902\u091f\u0947 \u0915\u0947 \u092d\u0940\u0924\u0930 \u092c\u0921\u093c\u0947 \u092d\u094b\u091c\u0928 \u0938\u0947 \u092c\u091a\u0947\u0902, \u0932\u0947\u0915\u093f\u0928 \u090f\u0915 \u0930\u0923\u0928\u0940\u0924\u093f\u0915 \u0928\u093e\u0936\u094d\u0924\u093e \u0935\u0938\u0942\u0932\u0940 \u0914\u0930 \u0928\u0940\u0902\u0926 \u0915\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u0915\u094b \u092c\u0922\u093c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p> <h2 class=\"wp-block-heading\">5. \u092e\u0938\u093e\u0932\u0947\u0926\u093e\u0930 \u0916\u093e\u0928\u093e \u0916\u093e\u0928\u093e<\/h2> <p>\u0916\u093e\u0932\u0940 \u092a\u0947\u091f \u092e\u0938\u093e\u0932\u0947\u0926\u093e\u0930 \u092d\u094b\u091c\u0928 \u0915\u093e \u0938\u0947\u0935\u0928 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0917\u0948\u0938\u094d\u091f\u094d\u0930\u094b\u0907\u0902\u091f\u0947\u0938\u094d\u091f\u093e\u0907\u0928\u0932 \u0938\u0902\u0915\u091f \u092a\u0948\u0926\u093e \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948, \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u0909\u0928 \u090f\u0925\u0932\u0940\u091f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0938\u092e\u0938\u094d\u092f\u093e\u0917\u094d\u0930\u0938\u094d\u0924 \u0939\u0948 \u091c\u093f\u0928\u094d\u0939\u0947\u0902 \u0909\u091a\u094d\u091a \u0915\u0948\u0932\u094b\u0930\u0940 \u0914\u0930 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u0940 \u092e\u093e\u0902\u0917\u094b\u0902 \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0907\u0937\u094d\u091f\u0924\u092e \u092a\u093e\u091a\u0928 \u0915\u093e\u0930\u094d\u092f \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p> <p>\u0915\u0948\u092a\u094d\u0938\u093e\u0907\u0938\u093f\u0928, \u092e\u0938\u093e\u0932\u0947\u0926\u093e\u0930 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u092e\u0947\u0902 \u0917\u0930\u094d\u092e\u0940 \u0915\u0947 \u0932\u093f\u090f \u091c\u093f\u092e\u094d\u092e\u0947\u0926\u093e\u0930 \u092f\u094c\u0917\u093f\u0915, \u092a\u0947\u091f \u0915\u0940 \u092a\u0930\u0924 \u092e\u0947\u0902 \u091c\u0932\u0928 \u092a\u0948\u0926\u093e \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948 \u0914\u0930 \u0917\u0948\u0938\u094d\u091f\u094d\u0930\u093f\u0915 \u090f\u0938\u093f\u0921 \u0909\u0924\u094d\u092a\u093e\u0926\u0928 \u092c\u0922\u093c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u092e\u0947\u0902 \u0936\u094b\u0927 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930 <em>Gut<\/em>, \u0915\u0948\u092a\u094d\u0938\u093e\u0907\u0938\u093f\u0928 \u092a\u0926\u093e\u0930\u094d\u0925 \u092a\u0940 \u0915\u0940 \u0930\u093f\u0939\u093e\u0908 \u0915\u094b \u091f\u094d\u0930\u093f\u0917\u0930 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948, \u091c\u094b \u0926\u0930\u094d\u0926 \u0938\u0902\u091a\u0930\u0923 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u090f\u0915 \u0928\u094d\u092f\u0942\u0930\u094b\u092a\u0947\u092a\u094d\u091f\u093e\u0907\u0921 \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u092a\u0947\u091f \u092e\u0947\u0902 \u092a\u0930\u0947\u0936\u093e\u0928\u0940, \u0910\u0902\u0920\u0928 \u0914\u0930 \u0915\u0941\u091b \u092e\u093e\u092e\u0932\u094b\u0902 \u092e\u0947\u0902 \u092e\u0924\u0932\u0940 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p> <p>\u0917\u0948\u0938\u094d\u091f\u094d\u0930\u094b\u090f\u0902\u091f\u0930\u094b\u0932\u0949\u091c\u0940 \u0905\u0928\u0941\u0938\u0902\u0927\u093e\u0928 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930, \u0938\u0902\u0935\u0947\u0926\u0928\u0936\u0940\u0932 \u092a\u0947\u091f \u092f\u093e \u0917\u0948\u0938\u094d\u091f\u094d\u0930\u094d\u0930\u093f\u091f\u093f\u0938 \u092f\u093e \u091a\u093f\u0921\u093c\u091a\u093f\u0921\u093c\u093e \u0906\u0902\u0924\u094d\u0930 \u0938\u093f\u0902\u0921\u094d\u0930\u094b\u092e (\u0906\u0908\u092c\u0940\u090f\u0938) \u091c\u0948\u0938\u0940 \u0938\u094d\u0925\u093f\u0924\u093f\u092f\u094b\u0902 \u0935\u093e\u0932\u0947 \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f &#8211; \u0917\u0948\u0938\u094d\u091f\u094d\u0930\u094b\u090f\u0902\u091f\u0930\u094b\u0932\u0949\u091c\u0940 \u0905\u0928\u0941\u0938\u0902\u0927\u093e\u0928 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930 \u0932\u0917\u092d\u0917 10-15% \u0906\u092c\u093e\u0926\u0940 \u0915\u094b \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0940 \u0938\u094d\u0925\u093f\u0924\u093f\u092f\u093e\u0902 &#8211; \u0916\u093e\u0932\u0940 \u092a\u0947\u091f \u092e\u0938\u093e\u0932\u0947\u0926\u093e\u0930 \u092d\u094b\u091c\u0928 \u0924\u0940\u0935\u094d\u0930 \u0932\u0915\u094d\u0937\u0923\u094b\u0902 \u0915\u094b \u091f\u094d\u0930\u093f\u0917\u0930 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0914\u0930 \u0926\u0948\u0928\u093f\u0915 \u0917\u0924\u093f\u0935\u093f\u0927\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0939\u0938\u094d\u0924\u0915\u094d\u0937\u0947\u092a \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <p><strong>\u092c\u0947\u0939\u0924\u0930 \u0926\u0943\u0937\u094d\u091f\u093f\u0915\u094b\u0923:<\/strong> \u0939\u092e\u0947\u0936\u093e \u090f\u0915 \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u092d\u094b\u091c\u0928 \u0915\u0947 \u0939\u093f\u0938\u094d\u0938\u0947 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092e\u0938\u093e\u0932\u0947\u0926\u093e\u0930 \u092d\u094b\u091c\u0928 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0947\u0902 \u091c\u093f\u0938\u092e\u0947\u0902 \u092a\u094d\u0930\u094b\u091f\u0940\u0928, \u0935\u0938\u093e \u0914\u0930 \u091c\u091f\u093f\u0932 \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902\u0964 \u092f\u0947 \u092e\u0948\u0915\u094d\u0930\u094b\u0928\u094d\u092f\u0942\u091f\u094d\u0930\u093f\u090f\u0902\u091f\u094d\u0938 \u0906\u092a\u0915\u0947 \u092a\u0947\u091f \u092e\u0947\u0902 \u090f\u0915 \u0938\u0941\u0930\u0915\u094d\u0937\u093e\u0924\u094d\u092e\u0915 \u0915\u094b\u091f\u093f\u0902\u0917 \u092c\u0928\u093e\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0915\u0948\u092a\u094d\u0938\u093e\u0907\u0938\u093f\u0928 \u0915\u0947 \u0905\u0935\u0936\u094b\u0937\u0923 \u0915\u094b \u0927\u0940\u092e\u093e \u0915\u0930 \u0926\u0947\u0924\u0947 \u0939\u0948\u0902, \u091c\u093f\u0938\u0938\u0947 \u091c\u0932\u0928 \u0915\u092e \u0939\u094b \u091c\u093e\u0924\u0940 \u0939\u0948\u0964<\/p> <p><strong>\u090f\u0925\u0932\u0940\u091f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f:<\/strong> \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0938\u0924\u094d\u0930\u094b\u0902 \u092f\u093e \u092a\u094d\u0930\u0924\u093f\u092f\u094b\u0917\u093f\u0924\u093e\u0913\u0902 \u0938\u0947 \u092a\u0939\u0932\u0947 \u092e\u0938\u093e\u0932\u0947\u0926\u093e\u0930 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u0938\u0924\u0930\u094d\u0915 \u0930\u0939\u0947\u0902, \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0935\u0947 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u091c\u0940\u0906\u0908 \u0938\u0902\u0915\u091f \u0915\u094b \u091f\u094d\u0930\u093f\u0917\u0930 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u090f\u0915 \u0906\u092e \u092e\u0941\u0926\u094d\u0926\u093e \u091c\u094b \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u0914\u0930 \u0906\u0930\u093e\u092e \u0915\u094b \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p> <h2 class=\"wp-block-heading\">6. \u091a\u094d\u092f\u0941\u0907\u0902\u0917 \u0917\u092e<\/h2> <p>\u092f\u0939 \u0915\u0908 \u0932\u094b\u0917\u094b\u0902 \u0915\u094b \u0906\u0936\u094d\u091a\u0930\u094d\u092f\u091a\u0915\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u0916\u093e\u0932\u0940 \u092a\u0947\u091f \u091a\u094d\u092f\u0941\u0907\u0902\u0917 \u0917\u092e \u092a\u093e\u091a\u0928 \u0938\u0902\u092c\u0902\u0927\u0940 \u0938\u092e\u0938\u094d\u092f\u093e\u090f\u0902 \u092a\u0948\u0926\u093e \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948 \u091c\u094b \u0906\u0930\u093e\u092e \u0914\u0930 \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u0915\u094b \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p> <p>\u091a\u092c\u093e\u0928\u0947 \u0915\u093e \u0915\u093e\u0930\u094d\u092f \u0906\u092a\u0915\u0947 \u092a\u093e\u091a\u0928 \u0924\u0902\u0924\u094d\u0930 \u0915\u094b \u092a\u093e\u091a\u0928 \u090f\u0902\u091c\u093e\u0907\u092e \u0914\u0930 \u092a\u0947\u091f \u0915\u0947 \u090f\u0938\u093f\u0921 \u0915\u094b \u091c\u093e\u0930\u0940 \u0915\u0930\u0915\u0947 \u092d\u094b\u091c\u0928 \u0915\u0947 \u0932\u093f\u090f \u0924\u0948\u092f\u093e\u0930 \u0915\u0930\u0928\u0947 \u0915\u093e \u0938\u0902\u0915\u0947\u0924 \u0926\u0947\u0924\u093e \u0939\u0948\u0964 \u091c\u092c \u0915\u094b\u0908 \u092d\u094b\u091c\u0928 \u0928\u0939\u0940\u0902 \u0906\u0924\u093e \u0939\u0948, \u0924\u094b \u092f\u0939 \u090f\u0938\u093f\u0921 \u0906\u092a\u0915\u0947 \u092a\u0947\u091f \u0915\u0940 \u092a\u0930\u0924 \u0915\u094b \u092a\u0930\u0947\u0936\u093e\u0928 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948 \u0914\u0930 \u0938\u0902\u092d\u093e\u0935\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0917\u0948\u0938\u094d\u091f\u094d\u0930\u094d\u0930\u093f\u091f\u093f\u0938 \u092f\u093e \u090f\u0938\u093f\u0921 \u0930\u093f\u092b\u094d\u0932\u0915\u094d\u0938 \u092e\u0947\u0902 \u092f\u094b\u0917\u0926\u093e\u0928 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948, \u092e\u0947\u0902 \u092a\u094d\u0930\u0915\u093e\u0936\u093f\u0924 \u0936\u094b\u0927 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930\u0964 <em>Alimentary Pharmacology &amp; Therapeutics<\/em>.<\/p> <p>\u0907\u0938\u0915\u0947 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924, \u0915\u0908 \u0935\u094d\u092f\u093e\u0935\u0938\u093e\u092f\u093f\u0915 \u091a\u094d\u092f\u0941\u0907\u0902\u0917 \u0917\u092e \u092e\u0947\u0902 \u0938\u094b\u0930\u094d\u092c\u093f\u091f\u094b\u0932 \u0914\u0930 \u091c\u093e\u0907\u0932\u093f\u091f\u094b\u0932 \u091c\u0948\u0938\u0947 \u0915\u0943\u0924\u094d\u0930\u093f\u092e \u092e\u093f\u0920\u093e\u0938 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 \u092f\u0947 \u091a\u0940\u0928\u0940 \u0905\u0932\u094d\u0915\u094b\u0939\u0932 \u0938\u0942\u091c\u0928, \u0917\u0948\u0938 \u0914\u0930 \u0917\u0948\u0938\u094d\u091f\u094d\u0930\u094b\u0907\u0902\u091f\u0947\u0938\u094d\u091f\u093e\u0907\u0928\u0932 \u0905\u0938\u0941\u0935\u093f\u0927\u093e \u092a\u0948\u0926\u093e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u0916\u093e\u0938\u0915\u0930 \u091c\u092c \u0916\u093e\u0932\u0940 \u092a\u0947\u091f \u0907\u0938\u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u092e\u0947\u0902 \u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 <em>European Journal of Clinical Nutrition<\/em> \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u0905\u0924\u094d\u092f\u0927\u093f\u0915 \u0938\u094b\u0930\u094d\u092c\u093f\u091f\u094b\u0932 \u0915\u093e \u0938\u0947\u0935\u0928 (\u091c\u094b \u092d\u094b\u091c\u0928 \u0915\u0947 \u092c\u093f\u0928\u093e \u091a\u094d\u092f\u0941\u0907\u0902\u0917 \u0917\u092e \u091a\u092c\u093e\u0928\u0947 \u092a\u0930 \u091c\u0932\u094d\u0926\u0940 \u0938\u0947 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948) \u0906\u0938\u092e\u093e\u091f\u093f\u0915 \u0926\u0938\u094d\u0924 \u0915\u093e \u0915\u093e\u0930\u0923 \u092c\u0928 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p> <p><strong>\u092c\u0947\u0939\u0924\u0930 \u0926\u0943\u0937\u094d\u091f\u093f\u0915\u094b\u0923:<\/strong> \u092f\u0926\u093f \u0906\u092a \u0927\u094d\u092f\u093e\u0928 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092f\u093e \u0932\u093e\u0932\u0938\u093e \u0915\u093e \u092a\u094d\u0930\u092c\u0902\u0927\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0917\u092e \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0907\u0938\u0947 \u0916\u093e\u0932\u0940 \u092a\u0947\u091f \u0915\u0947 \u092c\u091c\u093e\u092f \u092d\u094b\u091c\u0928 \u0915\u0947 \u092c\u093e\u0926 \u091a\u092c\u093e\u090f\u0902\u0964 \u092e\u0949\u0921\u0930\u0947\u0936\u0928 \u092e\u0947\u0902 xylitol \u0915\u0947 \u0938\u093e\u0925 \u092e\u0940\u0920\u0947 \u092e\u0938\u0942\u0921\u093c\u094b\u0902 \u0915\u093e \u091a\u092f\u0928 \u0915\u0930\u0947\u0902, \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u092f\u0939 \u0938\u094b\u0930\u094d\u092c\u093f\u091f\u094b\u0932 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u091c\u0940\u0906\u0908 \u092e\u0941\u0926\u094d\u0926\u094b\u0902 \u0915\u093e \u0915\u093e\u0930\u0923 \u092c\u0928\u0928\u0947 \u0915\u0940 \u0938\u0902\u092d\u093e\u0935\u0928\u093e \u0915\u092e \u0939\u0948, \u0914\u0930 \u092f\u0926\u093f \u0906\u092a\u0915\u0947 \u092a\u093e\u0938 \u090f\u0915 \u0938\u0902\u0935\u0947\u0926\u0928\u0936\u0940\u0932 \u092a\u093e\u091a\u0928 \u0924\u0902\u0924\u094d\u0930 \u0939\u0948 \u0924\u094b \u0915\u0943\u0924\u094d\u0930\u093f\u092e \u092e\u093f\u0920\u093e\u0938 \u0915\u0947 \u0938\u093e\u0925 \u092e\u0938\u0942\u0921\u093c\u094b\u0902 \u0938\u0947 \u092c\u091a\u0947\u0902\u0964<\/p> <p><strong>\u090f\u0925\u0932\u0940\u091f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f:<\/strong> \u0915\u0941\u091b \u090f\u0925\u0932\u0940\u091f \u0927\u0940\u0930\u091c \u0915\u0940 \u0918\u091f\u0928\u093e\u0913\u0902 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0917\u092e \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0932\u0947\u0915\u093f\u0928 \u092f\u0939 \u0939\u092e\u0947\u0936\u093e \u092a\u0939\u0932\u0947 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u093f\u092f\u093e \u091c\u093e\u0928\u093e \u091a\u093e\u0939\u093f\u090f, \u0914\u0930 \u0905\u0927\u093f\u092e\u093e\u0928\u0924\u0903 \u0915\u0941\u091b \u0908\u0902\u0927\u0928 \u0915\u093e \u0909\u092a\u092d\u094b\u0917 \u0915\u0930\u0928\u0947 \u0915\u0947 \u092c\u093e\u0926, \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u0917\u0924 \u0938\u0939\u093f\u0937\u094d\u0923\u0941\u0924\u093e \u0915\u093e \u0906\u0915\u0932\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f\u0964<\/p> <h2 class=\"wp-block-heading\">\u0907\u0937\u094d\u091f\u0924\u092e \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u0915\u0947 \u0932\u093f\u090f \u0930\u0923\u0928\u0940\u0924\u093f\u0915 \u0908\u0902\u0927\u0928 \u092d\u0930\u0928\u093e<\/h2> <p>\u092f\u0939 \u0938\u092e\u091d\u0928\u093e \u0909\u0924\u0928\u093e \u0939\u0940 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948 \u091c\u093f\u0924\u0928\u093e \u0915\u093f \u092f\u0939 \u091c\u093e\u0928\u0928\u093e \u0915\u093f \u0915\u094d\u092f\u093e \u0916\u093e\u0928\u093e \u0939\u0948 \u0914\u0930 \u0915\u092c \u0916\u093e\u0928\u093e \u0939\u0948\u0964 \u092d\u094b\u091c\u0928, \u092a\u0947\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0914\u0930 \u0917\u0924\u093f\u0935\u093f\u0927\u093f\u092f\u094b\u0902 \u0915\u0947 \u092a\u094d\u0930\u0924\u093f \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0940 \u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e \u0906\u092a\u0915\u0947 \u0916\u093f\u0932\u093e\u090f \u0917\u090f \u0930\u093e\u091c\u094d\u092f \u0915\u0947 \u0906\u0927\u093e\u0930 \u092a\u0930 \u092d\u093f\u0928\u094d\u0928 \u0939\u094b\u0924\u0940 \u0939\u0948, \u0914\u0930 \u0938\u092e\u092f \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0930\u0923\u0928\u0940\u0924\u093f\u0915 \u0935\u093f\u0915\u0932\u094d\u092a \u092c\u0928\u093e\u0928\u0947 \u0938\u0947 \u0906\u092a\u0915\u0947 \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928, \u0930\u093f\u0915\u0935\u0930\u0940 \u0914\u0930 \u0938\u092e\u0917\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092a\u0930 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092a\u094d\u0930\u092d\u093e\u0935 \u092a\u0921\u093c \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p> <p>\u090f\u0925\u0932\u0940\u091f\u094b\u0902 \u0914\u0930 \u0938\u0915\u094d\u0930\u093f\u092f \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u092e\u0941\u0916 \u0938\u093f\u0926\u094d\u0927\u093e\u0902\u0924:<\/p> <p><strong>\u0938\u0941\u092c\u0939 \u0915\u0940 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e:<\/strong> \u092f\u0926\u093f \u091c\u0932\u094d\u0926\u0940 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0932\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0924\u094b \u0917\u0939\u0928 \u0938\u0924\u094d\u0930\u094b\u0902 \u0938\u0947 30-60 \u092e\u093f\u0928\u091f \u092a\u0939\u0932\u0947 \u0915\u092e \u0938\u0947 \u0915\u092e \u0925\u094b\u0921\u093c\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0906\u0938\u093e\u0928\u0940 \u0938\u0947 \u092a\u091a\u0928\u0947 \u092f\u094b\u0917\u094d\u092f \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0947\u0902\u0964 \u0909\u092a\u0935\u093e\u0938 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u094b \u0915\u0947\u0935\u0932 \u0915\u092e \u0924\u0940\u0935\u094d\u0930\u0924\u093e \u0935\u093e\u0932\u0940 \u0917\u0924\u093f\u0935\u093f\u0927\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092c\u091a\u093e\u090f\u0902 \u0914\u0930 \u0915\u0947\u0935\u0932 \u0924\u092d\u0940 \u091c\u092c \u0906\u092a \u0907\u0938\u0915\u0947 \u0905\u0928\u0941\u0915\u0942\u0932 \u0939\u094b\u0902\u0964<\/p> <p><strong>\u0926\u093f\u0928 \u092d\u0930:<\/strong> \u0938\u094d\u0925\u093f\u0930 \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e, \u090a\u0930\u094d\u091c\u093e \u0915\u0947 \u0938\u094d\u0924\u0930 \u0914\u0930 \u091a\u092f\u093e\u092a\u091a\u092f \u0938\u092e\u093e\u0930\u094b\u0939 \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092d\u094b\u091c\u0928 \u0915\u0947 \u092c\u093f\u0928\u093e \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 (4-5 \u0918\u0902\u091f\u0947 \u0938\u0947 \u0905\u0927\u093f\u0915) \u0938\u0947 \u092c\u091a\u0947\u0902\u0964 \u092d\u093e\u0930\u0940 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[&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":19109,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"narrow-width-container","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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