{"id":17776,"date":"2026-04-14T15:19:23","date_gmt":"2026-04-14T15:19:23","guid":{"rendered":"https:\/\/fitolympia.com\/?p=17776"},"modified":"2026-04-14T15:19:24","modified_gmt":"2026-04-14T15:19:24","slug":"peach-the-underrated-fruit-that-supports-recovery-gut-health-and-lean-performance","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/peach-the-underrated-fruit-that-supports-recovery-gut-health-and-lean-performance\/","title":{"rendered":"Peach: The Underrated Fruit That Supports Recovery, Gut Health, and Lean Performance"},"content":{"rendered":"<p>\u091c\u092c \u090f\u0925\u0932\u0940\u091f \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u092a\u094b\u0937\u0923 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0938\u094b\u091a\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u0921\u093c\u0942 \u0936\u093e\u092f\u0926 \u0939\u0940 \u0915\u092d\u0940 \u0938\u0942\u091a\u0940 \u092e\u0947\u0902 \u0938\u092c\u0938\u0947 \u090a\u092a\u0930 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 \u0909\u0928\u094d\u0939\u0947\u0902 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964 <em>Prunus persica<\/em> \u0935\u093f\u091f\u093e\u092e\u093f\u0928, \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u093f\u0921\u0947\u0902\u091f \u0914\u0930 \u0906\u0902\u0924-\u0938\u0939\u093e\u092f\u0915 \u092b\u093e\u0907\u092c\u0930 \u0915\u093e \u090f\u0915 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u092a\u0948\u0915\u0947\u091c \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948 \u091c\u094b \u0938\u0940\u0927\u0947 \u0935\u0938\u0942\u0932\u0940, \u0938\u0942\u091c\u0928 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923 \u0914\u0930 \u0936\u0930\u0940\u0930 \u0915\u0940 \u0938\u0902\u0930\u091a\u0928\u093e \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0924\u093e \u0939\u0948 &#8211; \u0938\u092d\u0940 \u090f\u0915 \u092b\u0932 \u092e\u0947\u0902 \u091c\u094b \u092a\u094d\u0930\u0924\u093f \u0938\u0947\u0935\u093e\u0930\u0924 \u0932\u0917\u092d\u0917 60 \u0915\u0948\u0932\u094b\u0930\u0940 \u0939\u0948\u0964<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u092a\u094b\u0937\u0923 \u092a\u094d\u0930\u094b\u092b\u093c\u093e\u0907\u0932 \u090f\u0915 \u0928\u091c\u093c\u0930 \u092e\u0947\u0902<\/h2> <p>\u090f\u0915 \u092e\u0927\u094d\u092f\u092e \u0906\u0921\u093c\u0942 (150 \u0917\u094d\u0930\u093e\u092e) \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948:<\/p> <ul class=\"wp-block-list\"><li><strong>Calories<\/strong>: ~60 kcal<\/li> <li><strong>Carbohydrates<\/strong>: 14\u201315g (primarily natural sugars and fiber)<\/li> <li><strong>Dietary Fiber<\/strong>: 2.3g (soluble and insoluble)<\/li> <li><strong>Protein<\/strong>: ~1.4g<\/li> <li><strong>Vitamin C<\/strong>: ~11% DV<\/li> <li><strong>Vitamin A<\/strong>: ~10% DV<\/li> <li><strong>Vitamin K<\/strong>: ~5% DV<\/li> <li><strong>Potassium<\/strong>: ~285mg (~8% DV)<\/li> <\/ul> <p>\u0938\u094d\u0930\u094b\u0924: \u092f\u0942\u090f\u0938\u0921\u0940\u090f \u092b\u0942\u0921\u0921\u0947\u091f\u093e \u0938\u0947\u0902\u091f\u094d\u0930\u0932 (2024)<\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2026\/04\/peach-nutrition-flat-lay.jpg\" alt=\"\"\/><\/figure> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u0906\u0921\u093c\u0942 \u0938\u0915\u094d\u0930\u093f\u092f \u0928\u093f\u0915\u093e\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0915\u094d\u092f\u094b\u0902 \u0915\u093e\u092e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902<\/h2> <h3 class=\"wp-block-heading\">\u0915\u0920\u093f\u0928 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u0947 \u092c\u093e\u0926 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0930\u0915\u094d\u0937\u093e<\/h3> <p>\u0924\u0940\u0935\u094d\u0930 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0911\u0915\u094d\u0938\u0940\u0921\u0947\u091f\u093f\u0935 \u0924\u0928\u093e\u0935 \u0909\u0924\u094d\u092a\u0928\u094d\u0928 \u0915\u0930\u0924\u093e \u0939\u0948 \u091c\u094b \u0935\u0938\u0942\u0932\u0940 \u092e\u0947\u0902 \u0926\u0947\u0930\u0940 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948 \u0914\u0930 \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u0915\u094b \u0916\u0930\u093e\u092c \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0906\u0921\u093c\u0942 \u092a\u0949\u0932\u0940\u092b\u0947\u0928\u094b\u0932\u094d\u0938 \u092e\u0947\u0902 \u0938\u092e\u0943\u0926\u094d\u0927 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 &#8211; \u0915\u094d\u0932\u094b\u0930\u094b\u091c\u0947\u0928\u093f\u0915 \u090f\u0938\u093f\u0921 \u0914\u0930 \u0915\u0948\u091f\u0947\u091a\u093f\u0928 \u0938\u0939\u093f\u0924 &#8211; \u091c\u094b \u092e\u0941\u0915\u094d\u0924 \u0915\u0923\u094b\u0902 \u0915\u094b \u092c\u0947\u0905\u0938\u0930 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0935\u094d\u092f\u093e\u092f\u093e\u092e-\u092a\u094d\u0930\u0947\u0930\u093f\u0924 \u0938\u0947\u0932\u0941\u0932\u0930 \u0915\u094d\u0937\u0924\u093f \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 2018 \u0915\u0940 \u0938\u092e\u0940\u0915\u094d\u0937\u093e \u092e\u0947\u0902 \u092a\u094d\u0930\u0915\u093e\u0936\u093f\u0924 <em>Nutrients<\/em> \u092a\u0941\u0937\u094d\u091f\u093f \u0915\u0940 \u0915\u093f \u092a\u0949\u0932\u0940\u092b\u0947\u0928\u094b\u0932 \u092f\u0941\u0915\u094d\u0924 \u092b\u0932 \u090f\u0925\u0932\u0947\u091f\u093f\u0915 \u0906\u092c\u093e\u0926\u0940 \u092e\u0947\u0902 \u0911\u0915\u094d\u0938\u0940\u0921\u0947\u091f\u093f\u0935 \u0924\u0928\u093e\u0935 \u0915\u0947 \u092e\u093e\u0930\u094d\u0915\u0930\u094b\u0902 \u0915\u094b \u0915\u093e\u092b\u0940 \u0915\u092e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u090f \u0914\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0915\u0947 \u0914\u0930 \u090f\u0902\u091f\u0940-\u0907\u0902\u092b\u094d\u0932\u0947\u092e\u0947\u091f\u0930\u0940 \u0938\u092a\u094b\u0930\u094d\u091f \u091c\u094b\u0921\u093c\u0924\u0947 \u0939\u0948\u0902, \u091c\u093f\u0938\u0938\u0947 \u0906\u0921\u093c\u0942 \u090f\u0915 \u0909\u092a\u092f\u094b\u0917\u0940 \u092a\u094b\u0938\u094d\u091f-\u0935\u0930\u094d\u0915\u0906\u0909\u091f \u092d\u094b\u091c\u0928 \u0935\u093f\u0915\u0932\u094d\u092a \u092c\u0928 \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p> <h3 class=\"wp-block-heading\">\u0906\u0902\u0924 \u0915\u093e \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0914\u0930 \u092a\u093e\u091a\u0928 \u0915\u094d\u0937\u092e\u0924\u093e<\/h3> <p>\u0906\u0921\u093c\u0942 \u092e\u0947\u0902 \u0918\u0941\u0932\u0928\u0936\u0940\u0932 \u0914\u0930 \u0905\u0918\u0941\u0932\u0928\u0936\u0940\u0932 \u092b\u093e\u0907\u092c\u0930 \u0926\u094b\u0928\u094b\u0902 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u090f\u0915 \u0905\u0932\u0917 \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928-\u092a\u094d\u0930\u093e\u0938\u0902\u0917\u093f\u0915 \u092d\u0942\u092e\u093f\u0915\u093e \u0928\u093f\u092d\u093e\u0924\u093e \u0939\u0948\u0964 \u0918\u0941\u0932\u0928\u0936\u0940\u0932 \u092b\u093e\u0907\u092c\u0930 \u090f\u0915 \u092a\u094d\u0930\u0940\u092c\u093e\u092f\u094b\u091f\u093f\u0915 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0915\u093e\u0930\u094d\u092f \u0915\u0930\u0924\u093e \u0939\u0948 &#8211; \u0932\u093e\u092d\u0915\u093e\u0930\u0940 \u0906\u0902\u0924 \u092c\u0948\u0915\u094d\u091f\u0940\u0930\u093f\u092f\u093e \u0915\u094b \u0916\u093f\u0932\u093e\u0924\u093e \u0939\u0948 \u091c\u094b \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u0938\u092e\u093e\u0930\u094b\u0939 \u0914\u0930 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u0947 \u0905\u0935\u0936\u094b\u0937\u0923 \u0915\u094b \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u0905\u0918\u0941\u0932\u0928\u0936\u0940\u0932 \u092b\u093e\u0907\u092c\u0930 \u092a\u093e\u091a\u0928 \u092a\u093e\u0930\u0917\u092e\u0928 \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0924\u093e \u0939\u0948, \u0909\u091a\u094d\u091a \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u0940 \u0905\u0935\u0927\u093f \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0906\u092a\u0915\u0940 \u0906\u0902\u0924 \u0915\u094b \u0915\u0941\u0936\u0932\u0924\u093e\u092a\u0942\u0930\u094d\u0935\u0915 \u0938\u0902\u091a\u093e\u0932\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u092e\u0947\u0902 \u092a\u094d\u0930\u0915\u093e\u0936\u093f\u0924 \u0936\u094b\u0927 <em>Frontiers in Nutrition<\/em> (2021) \u092a\u094d\u0930\u0940\u092c\u093e\u092f\u094b\u091f\u093f\u0915 \u092b\u093e\u0907\u092c\u0930 \u0915\u0947 \u0938\u0947\u0935\u0928 \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u0906\u0902\u0924 \u092e\u093e\u0907\u0915\u094d\u0930\u094b\u092c\u093e\u092f\u094b\u092e \u0935\u093f\u0935\u093f\u0927\u0924\u093e \u0914\u0930 \u090f\u0925\u0932\u0940\u091f\u094b\u0902 \u092e\u0947\u0902 \u092a\u094d\u0930\u0923\u093e\u0932\u0940\u0917\u0924 \u0938\u0942\u091c\u0928 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0938\u0947 \u091c\u094b\u0921\u093c\u0924\u093e \u0939\u0948\u0964<\/p> <h3 class=\"wp-block-heading\">\u0936\u0930\u0940\u0930 \u0915\u0940 \u0938\u0902\u0930\u091a\u0928\u093e \u0914\u0930 \u092d\u0942\u0916 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923<\/h3> <p>\u092a\u094d\u0930\u0924\u093f \u092b\u0932 \u0932\u0917\u092d\u0917 60 \u0915\u0948\u0932\u094b\u0930\u0940 \u092a\u0930, \u0906\u0921\u093c\u0942 \u092a\u094d\u0930\u0924\u093f \u0915\u0948\u0932\u094b\u0930\u0940 \u0938\u093e\u0930\u094d\u0925\u0915 \u092e\u093e\u0924\u094d\u0930\u093e \u0914\u0930 \u0924\u0943\u092a\u094d\u0924\u093f \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 &#8211; \u0938\u0942\u0915\u094d\u0937\u094d\u092e \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u0947 \u0938\u0947\u0935\u0928 \u0915\u093e \u0924\u094d\u092f\u093e\u0917 \u0915\u093f\u090f \u092c\u093f\u0928\u093e \u0936\u0930\u0940\u0930 \u0915\u0947 \u0935\u091c\u0928 \u0915\u093e \u092a\u094d\u0930\u092c\u0902\u0927\u0928 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0947 \u090f\u0925\u0932\u0940\u091f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0909\u092a\u092f\u094b\u0917\u0940 \u0909\u092a\u0915\u0930\u0923\u0964 \u0909\u0928\u0915\u0940 \u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u0936\u0930\u094d\u0915\u0930\u093e \u090f\u0915 \u0915\u092e-\u0938\u0947-\u092e\u0927\u094d\u092f\u092e \u0917\u094d\u0932\u093e\u0907\u0938\u0947\u092e\u093f\u0915 \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0938\u094d\u0930\u094b\u0924 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0940 \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u0909\u0928\u094d\u0939\u0947\u0902 \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0915\u094b \u0924\u0947\u091c\u0940 \u0938\u0947 \u092c\u0922\u093c\u093e\u090f \u092c\u093f\u0928\u093e \u092a\u094d\u0930\u0940-\u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0938\u094d\u0928\u0948\u0915 \u092f\u093e \u092a\u094b\u0938\u094d\u091f-\u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0930\u093f\u0915\u0935\u0930\u0940 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u090f\u0915 \u0935\u094d\u092f\u093e\u0935\u0939\u093e\u0930\u093f\u0915 \u0935\u093f\u0915\u0932\u094d\u092a \u092c\u0928 \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2026\/04\/peach-athlete-recovery-lifestyle.jpg\" alt=\"\"\/><\/figure> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u0905\u092a\u0928\u0940 \u092a\u094b\u0937\u0923 \u092f\u094b\u091c\u0928\u093e \u092e\u0947\u0902 \u0906\u0921\u093c\u0942 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902<\/h2> <p><strong>\u0926\u0948\u0928\u093f\u0915 \u0938\u093f\u092b\u093e\u0930\u093f\u0936<\/strong>: \u0905\u0924\u094d\u092f\u0927\u093f\u0915 \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0932\u094b\u0921\u093f\u0902\u0917 \u0915\u0947 \u092c\u093f\u0928\u093e \u0938\u093e\u0930\u094d\u0925\u0915 \u092a\u0949\u0932\u0940\u092b\u0947\u0928\u094b\u0932, \u092b\u093e\u0907\u092c\u0930 \u0914\u0930 \u0938\u0942\u0915\u094d\u0937\u094d\u092e \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u093e \u0938\u0947\u0935\u0928 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u0924\u093f \u0926\u093f\u0928 1-2 \u092e\u0927\u094d\u092f\u092e \u0906\u0921\u093c\u0942\u0964<\/p> <p><strong>\u0907\u0937\u094d\u091f\u0924\u092e \u0938\u092e\u092f<\/strong>:<\/p> <ul class=\"wp-block-list\"><li><strong>Pre-workout (60\u201390 min before)<\/strong>: Pair with a protein source for sustained energy<\/li> <li><strong>Post-workout<\/strong>: Add to a smoothie or Greek yogurt bowl alongside whey protein for a recovery-focused meal<\/li> <li><strong>Between meals<\/strong>: Whole fruit for appetite control and micronutrient support<\/li> <\/ul> <p><strong>\u0935\u094d\u092f\u093e\u0935\u0939\u093e\u0930\u093f\u0915 \u0938\u0902\u092f\u094b\u091c\u0928<\/strong>:<\/p> <ul class=\"wp-block-list\"><li>Sliced peach + cottage cheese + honey (high-protein recovery snack)<\/li> <li>Blended peach + Greek yogurt + oats (pre-session fuel)<\/li> <li>Diced peach + arugula + walnuts + balsamic (anti-inflammatory athlete salad)<\/li> <\/ul> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2026\/04\/peach-smoothie-bowl-preparation.jpg\" alt=\"\"\/><\/figure> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u0927\u094d\u092f\u093e\u0928 \u0926\u0947\u0928\u0947 \u092f\u094b\u0917\u094d\u092f \u090f\u0915 \u0938\u093e\u0935\u0927\u093e\u0928\u0940<\/h2> <p>\u0906\u0921\u093c\u0942 \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e (~ 285mg \u092a\u094d\u0930\u0924\u093f \u092b\u0932) \u092e\u0947\u0902 \u0905\u092a\u0947\u0915\u094d\u0937\u093e\u0915\u0943\u0924 \u0909\u091a\u094d\u091a \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 \u0905\u0927\u093f\u0915\u093e\u0902\u0936 \u090f\u0925\u0932\u0940\u091f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092f\u0939 \u092b\u093e\u092f\u0926\u0947\u092e\u0902\u0926 \u0939\u0948 &#8211; \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u0902\u0915\u0941\u091a\u0928 \u0914\u0930 \u0907\u0932\u0947\u0915\u094d\u091f\u094d\u0930\u094b\u0932\u093e\u0907\u091f \u0938\u0902\u0924\u0941\u0932\u0928 \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0917\u0941\u0930\u094d\u0926\u0947 \u0915\u0940 \u092c\u0940\u092e\u093e\u0930\u0940 \u0935\u093e\u0932\u0947 \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u092f\u094b\u0902 \u092f\u093e \u091a\u093f\u0915\u093f\u0924\u094d\u0938\u093e \u092a\u0930\u094d\u092f\u0935\u0947\u0915\u094d\u0937\u0923 \u0915\u0947 \u0924\u0939\u0924 \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u094b\u0902 \u0915\u094b \u092e\u0927\u094d\u092f\u092e \u0916\u092a\u0924 \u0915\u0930\u0928\u0940 \u091a\u093e\u0939\u093f\u090f\u0964 \u092f\u0926\u093f \u0906\u092a \u092a\u094d\u0930\u0924\u093f\u0926\u093f\u0928 \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u0940 3+ \u0938\u0930\u094d\u0935\u093f\u0902\u0917\u094d\u0938 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0924\u094b \u090f\u0915 \u092a\u0902\u091c\u0940\u0915\u0943\u0924 \u0906\u0939\u093e\u0930 \u0935\u093f\u0936\u0947\u0937\u091c\u094d\u091e \u0938\u0947 \u092a\u0930\u093e\u092e\u0930\u094d\u0936 \u0932\u0947\u0902\u0964<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u0928\u0940\u091a\u0947 \u092a\u0902\u0915\u094d\u0924\u093f<\/h2> <p>\u0906\u0921\u093c\u0942 \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 \u0915\u092e \u0915\u0948\u0932\u094b\u0930\u0940, \u0909\u091a\u094d\u091a \u0909\u092a\u092f\u094b\u0917\u093f\u0924\u093e \u0935\u093e\u0932\u093e \u092b\u0932 \u0939\u0948\u0964 \u092a\u0949\u0932\u0940\u092b\u0947\u0928\u094b\u0932\u094d\u0938, \u092a\u094d\u0930\u0940\u092c\u093e\u092f\u094b\u091f\u093f\u0915 \u092b\u093e\u0907\u092c\u0930 \u0914\u0930 \u092a\u094d\u0930\u092e\u0941\u0916 \u0938\u0942\u0915\u094d\u0937\u094d\u092e \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u093e \u0909\u0928\u0915\u093e \u0938\u0902\u092f\u094b\u091c\u0928 \u0938\u0942\u091c\u0928 \u092a\u094d\u0930\u092c\u0902\u0927\u0928, \u0906\u0902\u0924 \u0926\u0915\u094d\u0937\u0924\u093e \u0914\u0930 \u0926\u0941\u092c\u0932\u093e \u0936\u0930\u0940\u0930 \u0938\u0902\u0930\u091a\u0928\u093e \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u092a\u094d\u0930\u0924\u093f\u0926\u093f\u0928 \u090f\u0915 \u0938\u0947 \u0926\u094b \u0906\u0921\u093c\u0942 &#8211; \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u0947 \u0906\u0938\u092a\u093e\u0938 \u0930\u0923\u0928\u0940\u0924\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u0938\u092e\u092f\u092c\u0926\u094d\u0927 &#8211; \u0906\u092a\u0915\u094b \u0935\u0938\u0942\u0932\u0940 \u0914\u0930 \u0938\u092e\u0917\u094d\u0930 \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0935\u094d\u092f\u093e\u0935\u0939\u093e\u0930\u093f\u0915, \u092d\u094b\u091c\u0928-\u092a\u0939\u0932\u093e \u0909\u092a\u0915\u0930\u0923 \u0926\u0947\u0924\u093e \u0939\u0948\u0964<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <p><em>Disclaimer: This article is intended for informational purposes only and does not constitute medical or nutritional advice. Consult a qualified healthcare professional or registered dietitian before making significant changes to your diet, particularly if you have an existing health condition.<\/em><\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <p><strong>\u0938\u0902\u0926\u0930\u094d\u092d<\/strong>:<\/p> <ol class=\"wp-block-list\"><li>USDA FoodData Central. <em>Peaches, raw<\/em>. (2024). fdc.nal.usda.gov<\/li> <li>Pereira, C. et al. (2018). Polyphenols and Exercise-Induced Oxidative Stress. <em>Nutrients<\/em>, 10(12), 1870.<\/li> <li>Dahl, W.J. et al. (2021). Prebiotic Fiber and Gut Microbiome Diversity in Athletes. <em>Frontiers in Nutrition<\/em>, 8, 637781.<\/li> <\/ol> <p><\/p> ","protected":false},"excerpt":{"rendered":"<p>\u091c\u092c \u090f\u0925\u0932\u0940\u091f \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u092a\u094b\u0937\u0923 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0938\u094b\u091a\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u0921\u093c\u0942 \u0936\u093e\u092f\u0926 \u0939\u0940 \u0915\u092d\u0940 \u0938\u0942\u091a\u0940 \u092e\u0947\u0902 \u0938\u092c\u0938\u0947 \u090a\u092a\u0930 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":19363,"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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