{"id":15233,"date":"2024-09-01T00:00:52","date_gmt":"2024-09-01T00:00:52","guid":{"rendered":"https:\/\/fitolympia.com\/?p=15233"},"modified":"2024-09-01T02:23:15","modified_gmt":"2024-09-01T02:23:15","slug":"nutrition-for-muscle-repair-and-recovery","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/nutrition-for-muscle-repair-and-recovery\/","title":{"rendered":"\u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u092e\u0930\u092e\u094d\u092e\u0924 \u0914\u0930 \u0935\u0938\u0942\u0932\u0940 \u0915\u0947 \u0932\u093f\u090f \u092a\u094b\u0937\u0923"},"content":{"rendered":"\n<p>\u0935\u0938\u0942\u0932\u0940 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f, \u092e\u0928, \u092f\u093e \u0936\u0915\u094d\u0924\u093f \u0915\u0940 \u090f\u0915 \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0935\u093e\u092a\u0938\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0937\u094d\u091f\u0924\u092e \u0935\u0938\u0942\u0932\u0940 \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u090f\u0915 \u090f\u0915\u0940\u0915\u0943\u0924 \u0926\u0943\u0937\u094d\u091f\u093f\u0915\u094b\u0923 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u092a\u094b\u0937\u0923, \u0928\u0940\u0902\u0926, \u0914\u0930 \u0924\u0928\u093e\u0935 \u092a\u094d\u0930\u092c\u0902\u0927\u0928 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u092a\u094b\u0937\u0923 \u0935\u0938\u0942\u0932\u0940 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/blog.nasm.org\/hubfs\/nutrition-for-recovery.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u0935\u0938\u0942\u0932\u0940 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u094b\u0937\u0923 \u0915\u094b \u0907\u0938 \u092a\u094d\u0930\u0915\u093e\u0930 \u092a\u094d\u0930\u093e\u0925\u092e\u093f\u0915\u0924\u093e \u0926\u0940 \u091c\u093e\u0928\u0940 \u091a\u093e\u0939\u093f\u090f:<\/p>\n\n\n\n<p>1. \u090a\u0930\u094d\u091c\u093e \u0938\u0902\u0924\u0941\u0932\u0928\/\u0909\u092a\u0932\u092c\u094d\u0927\u0924\u093e<br>2 . \u092e\u0948\u0915\u094d\u0930\u094b\u0928\u094d\u092f\u0942\u091f\u094d\u0930\u093f\u090f\u0902\u091f\u094d\u0938<br>3 \u0964 \u092e\u093e\u0907\u0915\u094d\u0930\u094b\u0928\u094d\u092f\u0942\u091f\u094d\u0930\u093f\u090f\u0902\u091f\u094d\u0938<br>4\u0964 \u0939\u093e\u0907\u0921\u094d\u0930\u0947\u0936\u0928<br>5. \u092a\u094b\u0937\u0915<br>\u0938\u092e\u092f 6. \u092a\u0942\u0930\u0915<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/blog.nasm.org\/hs-fs\/hubfs\/image-png-Mar-09-2021-09-17-04-81-PM.png?width=436&amp;name=image-png-Mar-09-2021-09-17-04-81-PM.png\" alt=\"chart for nutrition recovery\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">\u090a\u0930\u094d\u091c\u093e \u0938\u0902\u0924\u0941\u0932\u0928 \u0914\u0930 \u0909\u092a\u0932\u092c\u094d\u0927\u0924\u093e<\/h2>\n\n\n\n<p>\u090a\u0930\u094d\u091c\u093e (\u0915\u0948\u0932\u094b\u0930\u0940) \u092e\u0930\u092e\u094d\u092e\u0924 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e \u0915\u0940 \u0928\u0940\u0902\u0935 \u0939\u0948\u0964 3 \u091f\u0940\u090f\u0938 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0915\u0930\u0915\u0947 \u0905\u092a\u0928\u0940 \u090a\u0930\u094d\u091c\u093e \u0915\u093e \u0905\u0928\u0941\u0915\u0942\u0932\u0928 \u0915\u0930\u0947\u0902:<\/p>\n\n\n\n<p>1.&nbsp;<strong>\u0915\u0941\u0932-<\/strong>&nbsp;\u0905\u092a\u0928\u0947 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923\/\u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e\u0913\u0902 \u0914\u0930 \u0932\u0915\u094d\u0937\u094d\u092f\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0905\u092a\u0928\u0947 \u0917\u0930\u092e\u0940 \u0938\u0947\u0935\u0928 \u0938\u0947 \u092e\u0947\u0932 \u0916\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<br><br>2.&nbsp;<strong>\u092a\u094d\u0930\u0915\u093e\u0930-<\/strong>&nbsp;\u090a\u0930\u094d\u091c\u093e \u0914\u0930 \u0917\u094d\u0932\u093e\u0907\u0915\u094b\u091c\u0928 \u092c\u0939\u093e\u0932\u0940 \u0915\u0947 \u0932\u093f\u090f \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u093e, \u092e\u0930\u092e\u094d\u092e\u0924 \u0914\u0930 \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\u0947 \u0932\u093f\u090f \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u092a\u094d\u0930\u094b\u091f\u0940\u0928, \u0914\u0930 \u0938\u0942\u091c\u0928 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0914\u0930 \u0938\u092e\u0917\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u094d\u0935\u0938\u094d\u0925 \u0935\u0938\u093e\u0964<br><br>3.&nbsp;<strong>\u0938\u092e\u092f-<\/strong>&nbsp;\u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0938\u0924\u094d\u0930\u094b\u0902 \u0914\u0930 \u092a\u094d\u0930\u0924\u093f\u092f\u094b\u0917\u093f\u0924\u093e\u0913\u0902 \u0915\u0947 \u0906\u0938\u092a\u093e\u0938 \u0930\u0923\u0928\u0940\u0924\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u0905\u092a\u0928\u0947 \u092d\u094b\u091c\u0928 \u0915\u093e \u0938\u092e\u092f\u0964<\/p>\n\n\n\n<p>\u090a\u0930\u094d\u091c\u093e \u0909\u092a\u0932\u092c\u094d\u0927\u0924\u093e (\u0908\u090f) \u090a\u0930\u094d\u091c\u093e \u0915\u093e \u0938\u0947\u0935\u0928 (\u0906\u0939\u093e\u0930) \u0914\u0930 \u090a\u0930\u094d\u091c\u093e \u0935\u094d\u092f\u092f (\u0935\u094d\u092f\u093e\u092f\u093e\u092e, \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0914\u0930 \u092a\u094d\u0930\u0924\u093f\u0938\u094d\u092a\u0930\u094d\u0927\u093e, \u0914\u0930 \u0938\u093e\u092b-\u0917\u0948\u0930-\u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0925\u0930\u094d\u092e\u094b\u091c\u0947\u0928\u0947\u0938\u093f\u0938) \u0915\u0947 \u092c\u0940\u091a \u0905\u0902\u0924\u0930 \u0939\u0948\u0964 \u092f\u0939 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f, \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u0914\u0930 \u0935\u0938\u0942\u0932\u0940 \u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u0948\u0964<\/p>\n\n\n\n<p><strong>\u0915\u092e \u090a\u0930\u094d\u091c\u093e \u0909\u092a\u0932\u092c\u094d\u0927\u0924\u093e (\u090f\u0932\u0908\u090f)<\/strong>&nbsp;\u0924\u092c \u0939\u094b\u0924\u0940 \u0939\u0948 \u091c\u092c \u090a\u0930\u094d\u091c\u093e \u0915\u0947 \u0938\u0947\u0935\u0928 \u0914\u0930 \u090a\u0930\u094d\u091c\u093e \u0935\u094d\u092f\u092f \u0915\u0947 \u092c\u0940\u091a \u0905\u0938\u0902\u0924\u0941\u0932\u0928 \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0915\u0947 \u092a\u0930\u093f\u0923\u093e\u092e\u0938\u094d\u0935\u0930\u0942\u092a \u090a\u0930\u094d\u091c\u093e \u0915\u0940 \u0915\u092e\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948 \u0964<\/p>\n\n\n\n<p>LEA \u0917\u0948\u0930 \u0907\u0930\u093e\u0926\u0924\u0928, \u091c\u093e\u0928\u092c\u0942\u091d\u0915\u0930, \u092f\u093e \u092e\u0928\u094b\u0930\u094b\u0917\u0940 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 (\u091c\u0948\u0938\u0947, \u0905\u0935\u094d\u092f\u0935\u0938\u094d\u0925\u093f\u0924 \u092d\u094b\u091c\u0928)\u0964 \u092f\u0939 \u090f\u0915 \u0910\u0938\u093e \u0915\u093e\u0930\u0915 \u0939\u0948 \u091c\u094b \u092a\u094d\u0930\u091c\u0928\u0928, \u0915\u0902\u0915\u093e\u0932 \u0914\u0930 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f, \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923, \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u0914\u0930 \u0935\u0938\u0942\u0932\u0940 \u0915\u0947 \u0938\u093e\u0925-\u0938\u093e\u0925 \u092e\u0948\u0915\u094d\u0930\u094b-\u0914\u0930 \u092e\u093e\u0907\u0915\u094d\u0930\u094b\u0928\u094d\u092f\u0942\u091f\u094d\u0930\u093f\u090f\u0902\u091f \u0926\u094b\u0928\u094b\u0902 \u0915\u092e\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u091c\u094b\u0916\u093f\u092e \u0915\u093e\u0930\u0915 \u0915\u094b \u092a\u094d\u0930\u0924\u093f\u0915\u0942\u0932 \u0930\u0942\u092a \u0938\u0947 \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/blog.nasm.org\/hubfs\/image-png-Mar-09-2021-09-19-46-05-PM.png\" alt=\"energy balance chart\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">\u090a\u0930\u094d\u091c\u093e \u0909\u092a\u0932\u092c\u094d\u0927\u0924\u093e \u092b\u093e\u0930\u094d\u092e\u0942\u0932\u093e<\/h2>\n\n\n\n<p>\u090a\u0930\u094d\u091c\u093e \u0909\u092a\u0932\u092c\u094d\u0927\u0924\u093e = (\u090a\u0930\u094d\u091c\u093e \u0915\u093e \u0938\u0947\u0935\u0928 (\u0915\u0947\u091c\u0947) \u2212 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u090a\u0930\u094d\u091c\u093e \u0935\u094d\u092f\u092f (\u0915\u0947\u091c\u0947))\/\u0935\u0938\u093e \u092e\u0941\u0915\u094d\u0924 \u0926\u094d\u0930\u0935\u094d\u092f\u092e\u093e\u0928 (\u0915\u093f\u0932\u094b)<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u092e\u0948\u0915\u094d\u0930\u094b\u0928\u094d\u092f\u0942\u091f\u094d\u0930\u093f\u090f\u0902\u091f\u094d\u0938<\/h2>\n\n\n\n<p><strong>\u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f<\/strong><\/p>\n\n\n\n<p>\u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f (\u091a\u094b) \u092e\u0927\u094d\u092f\u092e-\u0924\u0940\u0935\u094d\u0930 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u093e\u0925\u092e\u093f\u0915 \u090a\u0930\u094d\u091c\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902\u0964 \u090f\u0915 \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0926\u093f\u0936\u093e\u0928\u093f\u0930\u094d\u0926\u0947\u0936 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0915\u0947 \u0938\u093e\u0925 \u091c\u0930\u0942\u0930\u0924\u094b\u0902 \u0938\u0947 \u092e\u0947\u0932 \u0915\u0930\u0928\u093e \u0939\u0948:<\/p>\n\n\n\n<p>\u25cf \u0915\u092e \u0924\u0940\u0935\u094d\u0930\u0924\u093e\/\u0915\u094c\u0936\u0932 \u0906\u0927\u093e\u0930\u093f\u0924: 3-5 \u0917\u094d\u0930\u093e\u092e\/\u0915\u093f\u0932\u094b BW<br>\u25cf \u092e\u0927\u094d\u092f\u092e \u0924\u0940\u0935\u094d\u0930\u0924\u093e: 5-7 \u0917\u094d\u0930\u093e\u092e\/\u0915\u093f\u0932\u094b BW<br>\u25cf \u0909\u091a\u094d\u091a \u0924\u0940\u0935\u094d\u0930\u0924\u093e: 6-10 \u0917\u094d\u0930\u093e\u092e\/\u0915\u093f\u0932\u094b BW<br>\u25cf \u091a\u0930\u092e: 8-12 \u0917\u094d\u0930\u093e\u092e\/\u0915\u093f\u0932\u094b BW<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0914\u0930 \u0930\u093f\u0915\u0935\u0930\u0940<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.active.com\/Assets\/Nutrition\/460\/The-Role-of-Carbohydrates-in-Recovery.jpg?height=160&amp;mode=Thumbnail&amp;width=284\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u092c\u093e\u0926 \u0935\u0938\u0942\u0932\u0940 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928, \u090f\u0902\u0921\u094b\u091c\u0947\u0928\u0938 \u0938\u092c\u094d\u0938\u091f\u094d\u0930\u0947\u091f \u0938\u094d\u091f\u094b\u0930 \u0915\u0940 \u092d\u0930\u092a\u093e\u0908 \u0914\u0930 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u0915\u094d\u0937\u0924\u093f \u0915\u0940 \u092e\u0930\u092e\u094d\u092e\u0924 \u0914\u0930 \u092a\u0941\u0928\u0930\u094d\u0938\u0902\u0921\u0940\u0936\u0928\u093f\u0902\u0917 \u0915\u0940 \u0938\u0941\u0935\u093f\u0927\u093e \u0915\u0947 \u0932\u093f\u090f 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\u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092a\u094b\u0938\u094d\u091f\u090f\u0915\u094d\u0938\u0947\u092f\u0930\u093e\u0907\u091c \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f (\u091a\u094b) \u0938\u093f\u092b\u093e\u0930\u093f\u0936\u0947\u0902 \u091a\u093e\u0930 \u0918\u0902\u091f\u0947 \u0915\u0947 \u0932\u093f\u090f 1 \u0917\u094d\u0930\u093e\u092e\/\u0915\u093f\u0932\u094b\/\u092c\u0940\u0921\u092c\u094d\u0932\u094d\u092f\u0942 \u0918\u0902\u091f\u0947 \u0939\u0948\u0902, \u092b\u093f\u0930 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0915\u0940 \u091c\u0930\u0942\u0930\u0924\u094b\u0902 \u0915\u094b \u092e\u0948\u091a \u0915\u0930\u0947\u0902 (\u090a\u092a\u0930 \u0926\u0947\u0916\u0947\u0902)\u0964 \u092f\u0939 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0917\u094d\u0932\u093e\u0907\u0915\u094b\u091c\u0928 \u0938\u0902\u0936\u094d\u0932\u0947\u0937\u0923 \u0915\u093e \u0938\u092c\u0938\u0947 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src=\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/bodybuilder-royalty-free-image-1595952209.jpg?crop=0.611xw:0.408xh;0.197xw,0.0877xh&amp;resize=640:*\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u0907\u0937\u094d\u091f\u0924\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0940 \u0916\u092a\u0924 \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 \u0909\u0924\u094d\u0924\u0947\u091c\u093f\u0924 \u0915\u0930\u0928\u0947 \u0914\u0930 \u092e\u0930\u092e\u094d\u092e\u0924 \u0915\u0940 \u0938\u0941\u0935\u093f\u0927\u093e \u0915\u0947 \u0932\u093f\u090f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948\u0964 \u0936\u0915\u094d\u0924\u093f \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0935\u0938\u0942\u0932\u0940 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\u0939\u0948 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u0902\u0936\u094d\u0932\u0947\u0937\u0923 (\u092e\u091f\u094d\u0920\u093e \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948) \u25cf \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092a\u0942\u0930\u094d\u0935 \u0914\u0930 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u092c\u093e\u0926 \u0915\u0947 \u0938\u093e\u0925 50 \u0917\u094d\u0930\u093e\u092e \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0915\u0947 \u0905\u0932\u093e\u0935\u093e \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u091f\u0942\u091f\u0928\u0947<br>\u0915\u094b \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u25cf \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u092c\u093e\u0926 \u092a\u0939\u0932\u0947 3 \u0918\u0902\u091f\u0947 \u092e\u0947\u0902 \u0916\u092a\u0924 1-2 \u091b\u094b\u091f\u0947 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\u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p><strong>\u0906\u0935\u0936\u094d\u092f\u0915 \u092b\u0948\u091f\u0940 \u090f\u0938\u093f\u0921 \u0938\u0902\u0924\u0941\u0932\u0928<\/strong><\/p>\n\n\n\n<p>\u092e\u093e\u0928\u0915 \u0905\u092e\u0947\u0930\u093f\u0915\u0940 \u0906\u0939\u093e\u0930 (SAD) \u092c\u0947\u0939\u0926 \u0938\u092e\u0930\u094d\u0925\u0915 \u092d\u0921\u093c\u0915\u093e\u090a \u0939\u0948, \u0913\u092e\u0947\u0917\u093e 6 \u0915\u0947 \u0938\u093e\u0925: \u0913\u092e\u0947\u0917\u093e 3 4:1 \u0938\u0947 \u0905\u0927\u093f\u0915 (18:1 \u0915\u0947 \u0915\u0930\u0940\u092c) \u0964<\/p>\n\n\n\n<p>\u0938\u0942\u091c\u0928 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0914\u0930 \u0935\u0938\u0942\u0932\u0940 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, \u090f\u0925\u0932\u0940\u091f\u094b\u0902 \u0915\u094b \u0917\u0939\u0930\u0947 \u0939\u0930\u0947 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902, \u0938\u0928\/\u092d\u093e\u0902\u0917 \u0915\u0947 \u092c\u0940\u091c, \u0905\u0916\u0930\u094b\u091f, \u0920\u0902\u0921\u0947 \u092a\u093e\u0928\u0940 \u0915\u0940 \u092e\u091b\u0932\u0940, \u0918\u093e\u0938 \u0916\u093f\u0932\u093e\u092f\u093e \u092c\u0940\u092b, \u0913\u092e\u0947\u0917\u093e-3 \u0905\u0902\u0921\u0947 \u0938\u0947 \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0935\u0938\u093e \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u0947 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f; \u0914\u0930 \u0913\u092e\u0947\u0917\u093e-6 (\u0938\u092c\u094d\u091c\u0940 \u0914\u0930 \u092c\u0940\u091c \u0924\u0947\u0932) \u0915\u094b \u0938\u0940\u092e\u093f\u0924 \u0915\u0930\u0947\u0902\u0964 \u0938\u0902\u0924\u0943\u092a\u094d\u0924 \u0935\u0938\u093e \u0918\u093e\u0938 \u0938\u0947 \u0916\u093f\u0932\u093e\u092f\u093e, \u091a\u0930\u093e\u0917\u093e\u0939 \u0909\u0920\u093e\u092f\u093e \u091c\u093e\u0928\u0935\u0930\u094b\u0902 \u0938\u0947 \u0906\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964 \u091c\u0948\u0924\u0942\u0928 \u0914\u0930 \u090f\u0935\u094b\u0915\u093e\u0921\u094b \u0924\u0947\u0932 \u0916\u093e\u0928\u093e \u092a\u0915\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u091a\u094d\u091b\u0947 \u0935\u093f\u0915\u0932\u094d\u092a \u0939\u0948\u0902\u0964 (\u0938\u093f\u092e\u094b\u092a\u094b\u0932\u094b\u0938, \u090f \u092a\u0940 2008)\u0964 \u090f\u0925\u0932\u0940\u091f\u094b\u0902 \u0915\u094b \u0935\u0938\u093e \u0938\u0947 \u0905\u092a\u0928\u0940 \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u093e 20 \u0938\u0947 \u0969\u096b \u092a\u094d\u0930\u0924\u093f\u0936\u0924 \u0909\u092a\u092d\u094b\u0917 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f \u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u092e\u093e\u0907\u0915\u094d\u0930\u094b\u0928\u094d\u092f\u0942\u091f\u094d\u0930\u093f\u090f\u0902\u091f\u094d\u0938 \u0914\u0930 \u092b\u093e\u0907\u091f\u094b\u0928\u094d\u092f\u0942\u091f\u094d\u0930\u093f\u090f\u0902\u091f\u094d\u0938<\/h2>\n\n\n\n<p>\u0938\u0942\u0915\u094d\u0937\u094d\u092e \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0914\u0930 \u0916\u0928\u093f\u091c \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902\u0964 \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u091a\u092f\u093e\u092a\u091a\u092f, \u0935\u093f\u0915\u093e\u0938 \u0914\u0930 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0915\u0932\u094d\u092f\u093e\u0923 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0909\u0928\u094d\u0939\u0947\u0902 \u0915\u092e \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 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src=\"https:\/\/img.webmd.com\/dtmcms\/live\/webmd\/consumer_assets\/site_images\/article_thumbnails\/slideshows\/high_antioxidant_foods_to_try_slideshow\/1800x1200_high_antioxidant_foods_to_try_slideshow.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e\u0936\u0940\u0932 \u0911\u0915\u094d\u0938\u0940\u091c\u0928 \u092a\u094d\u0930\u091c\u093e\u0924\u093f\u092f\u093e\u0902 (\u0906\u0930\u0913\u090f\u0938) \u0914\u0930 \u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e\u0936\u0940\u0932 \u0928\u093e\u0907\u091f\u094d\u0930\u094b\u091c\u0928 \u092a\u094d\u0930\u091c\u093e\u0924\u093f\u092f\u093e\u0902 (\u0906\u0930\u090f\u0928\u090f\u0938) \u092e\u0941\u0915\u094d\u0924 \u0915\u0923 \u0939\u0948\u0902 \u091c\u094b \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0909\u0924\u094d\u092a\u093e\u0926\u093f\u0924 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b 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\u0938\u0940, \u0908 \u0914\u0930 \u0916\u0928\u093f\u091c \u090f\u0938\u0908 \u0914\u0930 \u091c\u0947\u0921\u090f\u0928) \u0915\u094b \u0928\u093f\u0917\u0932\u0915\u0930 \u0906\u0930\u0913\u090f\u0938 \u0914\u0930 \u0906\u0930\u090f\u0928\u090f\u0938 \u0915\u0947 \u0939\u093e\u0928\u093f\u0915\u093e\u0930\u0915 \u092a\u094d\u0930\u092d\u093e\u0935\u094b\u0902 \u0915\u093e \u092e\u0941\u0915\u093e\u092c\u0932\u093e \u0915\u0930\u0928\u0947 \u0915\u093e \u092a\u094d\u0930\u092f\u093e\u0938 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 \u0926\u0941\u0930\u094d\u092d\u093e\u0917\u094d\u092f \u0938\u0947, \u0924\u0940\u0935\u094d\u0930 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0915\u0902\u0915\u093e\u0932 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u0940 \u092e\u0947\u0902 \u0938\u0902\u0915\u0947\u0924 ROS\/RNS \u0915\u0947 \u0938\u093e\u0925 \u0939\u0938\u094d\u0924\u0915\u094d\u0937\u0947\u092a \u0905\u0928\u0941\u0915\u0942\u0932 \u0930\u0942\u092a\u093e\u0902\u0924\u0930\u094b\u0902 \u0915\u0941\u0902\u0926 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u0914\u0930 \u0927\u0940\u0930\u091c \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u092a\u094d\u0930\u0947\u0930\u093f\u0924 \u0924\u0928\u0941 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964 ROS\/RNS \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0915\u094d\u0937\u092e\u0924\u093e, \u092e\u093e\u0907\u091f\u094b\u0915\u0949\u0928\u094d\u0921\u094d\u0930\u093f\u092f\u0932 \u092c\u093e\u092f\u094b\u091c\u0947\u0928\u0947\u0938\u093f\u0938, \u0938\u0947\u0932\u0941\u0932\u0930 \u0930\u0915\u094d\u0937\u093e \u0924\u0902\u0924\u094d\u0930, \u0914\u0930 \u0907\u0902\u0938\u0941\u0932\u093f\u0928 \u0938\u0902\u0935\u0947\u0926\u0928\u0936\u0940\u0932\u0924\u093e \u092e\u0947\u0902 \u0938\u0902\u0935\u0930\u094d\u0926\u094d\u0927\u0928 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\u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u092b\u093f\u0930 \u0938\u0947 \u0924\u0948\u092f\u093e\u0930 \u0915\u0930\u0928\u0947 \u092a\u0930 \u092a\u094d\u0930\u0924\u093f\u0915\u0942\u0932 \u092a\u094d\u0930\u092d\u093e\u0935 \u092a\u0921\u093c \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0932\u092c\u094d\u092c\u094b\u0932\u0941\u0906\u092c \u092f\u0939 \u0939\u0948 \u0915\u093f \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0916\u0941\u0930\u093e\u0915 (\u0906\u0939\u093e\u0930 \u0938\u0947) \u092b\u093e\u092f\u0926\u0947\u092e\u0902\u0926 \u0939\u0948\u0902, \u091c\u092c\u0915\u093f \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0938\u0941\u092a\u094d\u0930\u093e\u0936\u093f\u0915\u094d\u0937\u093f\u0915 \u0916\u0941\u0930\u093e\u0915 (\u092a\u0942\u0930\u0915) \u0915\u093f\u0938\u0940 \u0915\u0947 \u0932\u093e\u092d \u0914\u0930 \u0935\u0938\u0942\u0932\u0940 \u0915\u0947 \u0932\u093f\u090f \u0939\u093e\u0928\u093f\u0915\u093e\u0930\u0915 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<br><br>(\u092e\u0940\u0930\u093e, \u091f\u0940 \u090f\u0932, \u0914\u0930 \u0930\u093f\u0938\u094d\u091f\u094b, \u090f\u092e \u0968\u0966\u0967\u096c)<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u091c\u0932\u092f\u094b\u091c\u0928<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/forteelements.com\/wp-content\/uploads\/2017\/09\/Hydration-during-Recovery-1024x683.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u092a\u093e\u0928\u0940 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0924\u093e\u092a\u092e\u093e\u0928 \u0915\u094b \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948, \u091c\u094b\u0921\u093c\u094b\u0902 \u0915\u094b \u091a\u093f\u0915\u0928\u093e\u0908 \u0915\u0930\u0924\u093e \u0939\u0948, \u0914\u0930 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u093e \u092a\u0930\u093f\u0935\u0939\u0928 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u0928\u093f\u0930\u094d\u091c\u0932\u0940\u0915\u0930\u0923 \u0915\u0947 \u0932\u0915\u094d\u0937\u0923\u094b\u0902 \u092e\u0947\u0902 \u0925\u0915\u093e\u0928, \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0910\u0902\u0920\u0928 \u0914\u0930 \u091a\u0915\u094d\u0915\u0930 \u0906\u0928\u093e \u0936\u093e\u092e\u093f\u0932 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0935\u0938\u0942\u0932\u0940 \u091a\u0930\u0923 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928, \u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f\u0947\u0921 \u0930\u0939\u0928\u0947 \u0938\u0947 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0930\u0915\u094d\u0924 \u092a\u094d\u0930\u0935\u093e\u0939 \u0915\u094b \u092a\u094d\u0930\u094b\u0924\u094d\u0938\u093e\u0939\u093f\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948, \u091c\u094b \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0926\u0930\u094d\u0926 \u0915\u094b \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u091c\u0932\u092f\u094b\u091c\u0928 \u0935\u093f\u0937\u093e\u0915\u094d\u0924 \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u094b \u092c\u093e\u0939\u0930 \u0928\u093f\u0915\u093e\u0932\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948 \u091c\u094b \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0926\u0930\u094d\u0926 \u0915\u094b \u092c\u0922\u093c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u0915\u094d\u092f\u093e \u0906\u092a 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\u0932\u0947\u0928\u093e<\/li><li>\u0911\u0930\u0947\u0902\u091c\/\u090f\u0902\u092c\u0930-\u0917\u0902\u092d\u0940\u0930 \u0928\u093f\u0930\u094d\u091c\u0932\u0940\u0915\u0930\u0923 \u0915\u0947 \u0932\u093f\u090f \u092e\u0927\u094d\u092f\u092e<\/li><li>\u091a\u093e\u092f\/\u0938\u0947\u092c \u0915\u093e \u0930\u0938-\u0930\u0902\u0917\u0940\u0928 \u0917\u0902\u092d\u0940\u0930 \u0928\u093f\u0930\u094d\u091c\u0932\u0940\u0915\u0930\u0923<\/li><\/ol>\n\n\n\n<h4 class=\"wp-block-heading\">\u0927\u0940\u0930\u091c \u0916\u0947\u0932 \u0935\u093f\u091a\u093e\u0930<\/h4>\n\n\n\n<p>\u25cf \u0915\u092e \u0938\u0947 \u0915\u092e 150% \u0924\u0930\u0932 \u092a\u0926\u093e\u0930\u094d\u0925 \u0915\u0940 \u092a\u094d\u0930\u093e\u0930\u0902\u092d\u093f\u0915 \u0916\u092a\u0924 \u092a\u0924\u0932\u093e \u0938\u094b\u0921\u093f\u092f\u092e \u0938\u092e\u093e\u0927\u093e\u0928 \u0915\u0947 \u0938\u093e\u0925 \u0916\u094b \u0917\u0908 (&lt;\/= 50 mmol\/L, \u0909\u0926\u093e\u0939\u0930\u0923 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mmol\/L)<br>\u25cf \u092a\u0942\u0930\u094d\u0935-\u0926\u094c\u0921\u093c \u0935\u091c\u0928 \u092a\u0930 \u0935\u093e\u092a\u0938 \u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0915\u0930\u0928\u0947 \u0915\u093e \u0932\u0915\u094d\u0937\u094d\u092f \u0930\u0916\u0947\u0902<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u0918\u0930 \u0915\u093e \u092c\u0928\u093e \u0907\u0932\u0947\u0915\u094d\u091f\u094d\u0930\u094b\u0932\u093e\u0907\u091f \u0930\u093f\u0915\u0935\u0930\u0940 \u0921\u094d\u0930\u093f\u0902\u0915<\/h4>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/cloudfront-us-east-1.images.arcpublishing.com\/gray\/UZ4VNAFQCVJJBD5YPX4D2UL2X4.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u25cf \u0906\u0927\u093e \u0915\u092a \u0924\u093e\u091c\u093e \u0938\u0902\u0924\u0930\u0947<br>\u0915\u093e \u0930\u0938 \u25cf 1\/4 \u0915\u092a \u0924\u093e\u091c\u093e \u0928\u0940\u0902\u092c\u0942 \u0915\u093e \u0930\u0938<br>\u25cf 2 \u0915\u092a \u0915\u091a\u094d\u091a\u093e \u0928\u093e\u0930\u093f\u092f\u0932 \u092a\u093e\u0928\u0940<br>\u25cf 2 \u092c\u0921\u093c\u093e \u091a\u092e\u094d\u092e\u091a \u0915\u093e\u0930\u094d\u092c\u0928\u093f\u0915 \u0915\u091a\u094d\u091a\u093e \u0936\u0939\u0926<br>\u25cf 1\/8 \u091a\u092e\u094d\u092e\u091a \u0939\u093f\u092e\u093e\u0932\u092f\u0928 \u0917\u0941\u0932\u093e\u092c\u0940 \u0928\u092e\u0915<\/p>\n\n\n\n<p>\u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u0914\u0930 \u0920\u0902\u0921\u093e \u092e\u093f\u0936\u094d\u0930\u0923\u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0935\u0938\u0942\u0932\u0940 \u0915\u0947 \u0932\u093f\u090f \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u093e \u0938\u092e\u092f<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/post.healthline.com\/wp-content\/uploads\/2020\/08\/alarm-clock-on-plate-wooden-spoon-fork-thumb.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u0935\u0938\u0942\u0932\u0940 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\u092e\u0948\u0915\u094d\u0930\u094b\u0928\u094d\u092f\u0942\u091f\u094d\u0930\u093f\u090f\u0902\u091f\u094d\u0938 \u0915\u094b \u0905\u0928\u0941\u0915\u0942\u0932\u093f\u0924 \u0915\u0930\u0947\u0902, \u091c\u0948\u0938\u093e \u0915\u093f \u090a\u092a\u0930 \u0909\u0932\u094d\u0932\u0947\u0916 \u0915\u093f\u092f\u093e \u0917\u092f\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0939\u093e\u0932\u093e\u0902\u0915\u093f \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0947 \u092c\u093e\u0926 &#8220;\u0907\u0937\u094d\u091f\u0924\u092e \u0916\u093f\u0921\u093c\u0915\u0940&#8221; \u0915\u0947 \u0938\u0902\u092c\u0902\u0927 \u092e\u0947\u0902 \u0915\u0941\u091b \u092c\u0939\u0938 \u0939\u0948, \u0915\u093f\u0938\u0940 \u0915\u094b \u0907\u0938 \u092c\u093e\u0924 \u092a\u0930 \u0935\u093f\u091a\u093e\u0930 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f \u0915\u093f \u092f\u0939 \u0938\u0902\u092d\u093e\u0935\u0928\u093e \u0939\u0948 \u0915\u093f \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u092f\u093e \u0915\u093f\u0938\u0940 \u0918\u091f\u0928\u093e \u0915\u0947 \u0924\u0941\u0930\u0902\u0924 \u092c\u093e\u0926 \u0917\u094d\u0932\u093e\u0907\u0915\u094b\u091c\u0928 \u092a\u0941\u0928\u0903\u092a\u0942\u0930\u094d\u0924\u093f \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0940 \u0916\u092a\u0924 \u0905\u0928\u0941\u0915\u0942\u0932\u0928 \u0914\u0930 \u0935\u0938\u0942\u0932\u0940 \u0915\u094b \u0905\u0928\u0941\u0915\u0942\u0932\u093f\u0924 \u0915\u0930\u0928\u0947 \u0914\u0930 \u0905\u0927\u093f\u0935\u0943\u0915\u094d\u0915 \u0924\u0928\u093e\u0935 \u0914\u0930 \u0915\u0948\u091f\u093e\u092c\u094b\u0932\u093f\u091c\u094d\u092e \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0935\u0938\u0942\u0932\u0940 \u0915\u0947 \u0932\u093f\u090f \u092a\u0942\u0930\u0915<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0549\/2663\/9272\/articles\/best-post-workout-supplements-for-recovery-and-muscle-gains_1000x.jpg?v=1614950200\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u092a\u0942\u0930\u0915 \u092e\u0930\u092e\u094d\u092e\u0924 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u0932\u0947\u0915\u093f\u0928 \u0915\u0947\u0935\u0932 \u091c\u092c \u0928\u0940\u0902\u0935 (\u090a\u0930\u094d\u091c\u093e, \u092e\u0948\u0915\u094d\u0930\u094b, \u092e\u093e\u0907\u0915\u094d\u0930\u094b, \u0939\u093e\u0907\u0921\u094d\u0930\u0947\u0936\u0928, \u0914\u0930 \u0938\u092e\u092f) \u0915\u0935\u0930 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u092a\u0942\u0930\u0915 \u0915\u094b \u0907\u0938 \u0906\u0927\u093e\u0930 \u092a\u0930 \u0935\u0930\u094d\u0917\u0940\u0915\u0943\u0924 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948 \u0915\u093f \u0935\u0947 \u0938\u0942\u091c\u0928 \u0915\u0947 \u0938\u093e\u0925-\u0938\u093e\u0925 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902, \u0915\u0923\u094d\u0921\u0930\u093e \u0914\u0930 \u0939\u0921\u094d\u0921\u0940 \u0915\u0940 \u092e\u0930\u092e\u094d\u092e\u0924 \u092e\u0947\u0902 \u0909\u0928\u0915\u0940 \u092d\u0942\u092e\u093f\u0915\u093e \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0948\u0938\u0947 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<br><br>\u0938\u0942\u091c\u0928:<\/p>\n\n\n\n<p>\u0938\u0942\u091c\u0928:<\/p>\n\n\n\n<p>\u25cf \u092c\u094d\u0930\u094b\u092e\u0947\u0932\u093f\u0928: \u0906\u092e \u0924\u094c\u0930 \u092a\u0930 \u092d\u094b\u091c\u0928<br>\u0938\u0947 \u0932\u0917\u092d\u0917 500 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e 3x\/\u0926\u093f\u0928 \u0926\u0942\u0930 \u0915\u0930\u0947\u0902\u25cf \u0915\u0930\u0915\u094d\u092f\u0942\u092e\u093f\u0928: 500 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e 3x\/\u0926\u093f\u0928 (\u092a\u093f\u092a\u094d\u0930\u0940\u0921\u0940\u0928 \u0915\u0947 \u0938\u093e\u0925 \u090f\u0915 \u0909\u0924\u094d\u092a\u093e\u0926 \u0922\u0942\u0902\u0922\u0947\u0902)<br>\u25cf \u092e\u091b\u0932\u0940 \u0915\u093e \u0924\u0947\u0932: 2000 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e 3x\/\u0926\u093f\u0928<\/p>\n\n\n\n<p>\u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u092e\u0930\u092e\u094d\u092e\u0924:<\/p>\n\n\n\n<p>\u25cf \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 (\u092a\u094d\u0930\u094b\u091f\u0940\u0928<br>\u0905\u0928\u0941\u092d\u093e\u0917 \u0926\u0947\u0916\u0947\u0902) \u25cf \u090f\u091a\u090f\u092e\u092c\u0940 (\u092c\u0940\u091f\u093e-\u0939\u093e\u0907\u0921\u094d\u0930\u094b\u0915\u094d\u0938\u0940-\u092c\u0940\u091f\u093e-\u092e\u093f\u0925\u093e\u0907\u0932 \u092c\u094d\u092f\u0942\u091f\u093e\u0930\u0947\u091f): 3\u091c\u0940\/\u0926\u093f\u0928<br>\u25cf<br>\u092e\u091b\u0932\u0940 \u0915\u093e \u0924\u0947\u0932: 4000 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e\/\u0926\u093f\u0928 \u25cf \u0915\u094d\u0930\u093f\u090f\u091f\u093f\u0928 \u092e\u094b\u0928\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f: \u092a\u093e\u0902\u091a \u0926\u093f\u0928\u094b\u0902 \u0915\u0947<br>\u0932\u093f\u090f 5000 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e\/\u0926\u093f\u0928 (\u0935\u093f\u092d\u093e\u091c\u093f\u0924 \u0916\u0941\u0930\u093e\u0915 \u092e\u0947\u0902), \u0907\u0938\u0915\u0947 \u092c\u093e\u0926 3000 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e\/\u0926\u093f\u0928 \u25cf \u092a\u0949\u0932\u0940\u092b\u0947\u0928\u0949\u0932 (\u092a\u094c\u0927\u0947 \u0906\u0927\u093e\u0930\u093f\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0938\u0947 \u092e\u093e\u0907\u0915\u094d\u0930\u094b\u0928\u094d\u092f\u0942\u091f\u094d\u0930\u093f\u090f\u0902\u091f\u094d\u0938): \u0930\u0902\u0917\u0940\u0928 \u092b\u0932\u094b\u0902 \u0915\u0940 \u090f\u0915 \u0915\u093f\u0938\u094d\u092e \u0915\u093e \u0909\u092a\u092d\u094b\u0917 \u0915\u0930\u0947\u0902 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0902, \u091c\u0921\u093c\u0940 \u092c\u0942\u091f\u0940, \u0914\u0930 \u092e\u0938\u093e\u0932\u0947\u0964 \u0924\u0940\u0916\u093e \u091a\u0947\u0930\u0940 \u0915\u093e \u0930\u0938 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u092e\u0930\u0902\u092e\u0924 \u0914\u0930 \u0935\u094d\u092f\u0925\u093e \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0926\u093f\u0916\u093e\u092f\u093e \u0917\u092f\u093e \u0939\u0948 \u0964<\/p>\n\n\n\n<p>\u091f\u0947\u0902\u0921\u0928 \u0930\u093f\u092a\u0947\u092f\u0930:<\/p>\n\n\n\n<p>\u25cf \u0915\u094b\u0932\u0947\u091c\u0928 \u092f\u093e \u091c\u093f\u0932\u0947\u091f\u093f\u0928: 10g\/day<br>\u25cf \u092e\u091f\u094d\u0920\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928: 20-40 \u0917\u094d\u0930\u093e\u092e\/\u0926\u093f\u0928<br>(\u0932\u0917\u092d\u0917 3-5 \u0917\u094d\u0930\u093e\u092e \u0932\u094d\u092f\u0942\u0938\u093f\u0928) \u25cf \u0928\u093e\u0907\u091f\u094d\u0930\u0947\u091f:<br>\u092d\u094b\u091c\u0928 \u0938\u0947 (\u091c\u0948\u0938\u0947, \u092c\u0940\u091f \u0914\u0930 \u091a\u093e\u0930\u094d\u0921) &#8211; \u092a\u0930\u093f\u0938\u0902\u091a\u0930\u0923 \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f \u0939\u094b\u0924\u0940 \u0939\u0948 \u25cf \u0938\u093f\u091f\u094d\u0930\u0941\u0932\u093f\u0928 \u092e\u093e\u0932\u0947\u091f: 6,000 &#8211; 8,000 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e\/<\/p>\n\n\n\n<p>\u0939\u0921\u094d\u0921\u0940 \u0915\u0940 \u092e\u0930\u092e\u094d\u092e\u0924:<\/p>\n\n\n\n<p>\u25cf \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u092a\u094d\u0930\u094b\u091f\u0940\u0928<br>\u0914\u0930 \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u25cf \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e: \u091c\u094d\u092f\u093e\u0926\u093e\u0924\u0930 \u0916\u093e\u0926\u094d\u092f \u0938\u094d\u0930\u094b\u0924\u094b\u0902<br>\u0938\u0947 1200 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0915\u0947 \u0932\u093f\u090f \u0932\u0915\u094d\u0937\u094d\u092f \u25cf \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940:<br><br>\u092a\u094d\u0930\u0924\u093f \u0930\u0915\u094d\u0924 \u0915\u093e\u0930\u094d\u092f (\u0907\u0937\u094d\u091f\u0924\u092e \u0938\u094d\u0924\u0930 40-60 \u090f\u0928\u091c\u0940\/\u090f\u092e\u090f\u0932 \u0939\u0948\u0902) (Currell, \u0915\u0947\u0935\u093f\u0928., 2017) (\u091f\u093f\u092a\u094d\u091f\u0928, \u0915\u0947 \u0921\u0940, 2015)<\/p>\n\n\n\n<p>\u0935\u0938\u0942\u0932\u0940 \u0920\u0917 (\u0926\u094b \u0938\u0930\u094d\u0935\u093f\u0902\u0917\u094d\u0938 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u092c\u0928\u093e\u0924\u093e \u0939\u0948)<\/p>\n\n\n\n<p>\u25cf 1<br>\u0915\u092a \u092a\u093e\u0928\u0940 \u25cf 1<br>\u0915\u092a \u0915\u093e\u0932\u0947 \u092f\u093e<br>\u092a\u093e\u0932\u0915 \u25cf 1 \u0916\u0941\u0932\u0940 \u091a\u0941\u0915\u0902\u0926\u0930<br>\u25cf 1\/2 \u0915\u092a \u091c\u092e\u0947 \u0939\u0941\u090f \u0915\u093e\u0930\u094d\u092c\u0928\u093f\u0915 \u091c\u093e\u092e\u0941\u0928 \u25cf 1<br>\u0915\u0947\u0932\u093e \u25cf 1\/2 \u090f\u0935\u094b\u0915\u093e\u0921\u094b<br>\u25cf 1\/2 \u091a\u092e\u094d\u092e\u091a \u0915\u091a\u094d\u091a\u0947 \u0915\u094b\u0915\u094b<br>\u25cf 30 \u0917\u094d\u0930\u093e\u092e \u092e\u091f\u094d\u0920\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928<br>\u25cf 2 \u092c\u0921\u093c\u093e \u091a\u092e\u094d\u092e\u091a \u091c\u092e\u0940\u0928 \u0905\u0932\u0938\u0940<\/p>\n\n\n\n<p>\u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u092c\u094d\u0932\u0947\u0902\u0921 \u0914\u0930 \u0906\u0928\u0902\u0926 \u0932\u0947\u0902!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0914\u0930 \u0935\u0938\u0942\u0932\u0940 \u0915\u0940 \u0928\u093f\u0917\u0930\u093e\u0928\u0940<\/h2>\n\n\n\n<p>\u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0914\u0930 \u0935\u0938\u0942\u0932\u0940 \u0915\u0940 \u0928\u093f\u0917\u0930\u093e\u0928\u0940 \u0915\u0947 \u0932\u093f\u090f \u0915\u0908 \u092a\u094d\u0930\u092e\u0941\u0916 \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u092c\u093e\u092f\u094b\u092e\u093e\u0930\u094d\u0915\u0930 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0907\u0928\u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902:<\/p>\n\n\n\n<p>1. \u092a\u094b\u0937\u0923 \u0914\u0930 \u092e\u0947\u091f\u093e\u092c\u0949\u0932\u093f\u0915 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f<br>2. \u0939\u093e\u0907\u0921\u094d\u0930\u0947\u0936\u0928<br>\u0938\u094d\u0925\u093f\u0924\u093f 3. \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902<br>\u0915\u0940 \u0938\u094d\u0925\u093f\u0924\u093f 4. \u0927\u0940\u0930\u091c<br>\u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 5. \u091a\u094b\u091f \u0915\u0940 \u0938\u094d\u0925\u093f\u0924\u093f<br>\u0914\u0930 \u091c\u094b\u0916\u093f\u092e 6 \u0964 \u0938\u0942\u091c\u0928<\/p>\n\n\n\n<p>\u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u092a\u0930\u093f\u0935\u0930\u094d\u0924\u0928\u094b\u0902 \u0915\u0940 \u0935\u094d\u092f\u093e\u092a\u0915 \u0928\u093f\u0917\u0930\u093e\u0928\u0940 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947, \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u091a\u0915\u094d\u0930 \u0921\u093f\u091c\u093e\u0907\u0928 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948 \u0915\u093f \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u092e\u0947\u0902 \u0905\u0927\u093f\u0915\u0924\u092e \u0938\u0941\u0927\u093e\u0930 \u092a\u094d\u0930\u0915\u093e\u0936 \u092e\u0947\u0902 \u0932\u093e\u0928\u093e, \u091c\u092c\u0915\u093f \u0905\u0927\u093f\u0915 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0914\u0930 \u091a\u094b\u091f \u091c\u094b\u0916\u093f\u092e \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0964<\/p>\n\n\n\n<p>\u091c\u092c \u0906\u092a \u0938\u0915\u094d\u0930\u093f\u092f \u0935\u0938\u0942\u0932\u0940 \u0915\u093e \u0915\u093e\u092e \u0915\u0930 \u0930\u0939\u0947 \u0939\u094b\u0902 \u0924\u094b \u0907\u0928\u0915\u093e \u0927\u094d\u092f\u093e\u0928 \u0930\u0916\u0947\u0902\u0964<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/blog.nasm.org\/hubfs\/image-png-Mar-09-2021-09-49-43-31-PM.png\" alt=\"diet biomarker panel\"\/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>\u0935\u0938\u0942\u0932\u0940 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f, \u092e\u0928, \u092f\u093e \u0936\u0915\u094d\u0924\u093f \u0915\u0940 \u090f\u0915 \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0935\u093e\u092a\u0938\u0940 \u0939\u0948\u0964 \u0907\u0937\u094d\u091f\u0924\u092e \u0935\u0938\u0942\u0932\u0940 \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u090f\u0915 \u090f\u0915\u0940\u0915\u0943\u0924 \u0926\u0943\u0937\u094d\u091f\u093f\u0915\u094b\u0923 \u0915\u0947 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":15234,"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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