{"id":3812,"date":"2024-07-10T00:00:05","date_gmt":"2024-07-10T00:00:05","guid":{"rendered":"https:\/\/fitolympia.com\/?p=3812"},"modified":"2024-07-10T16:16:02","modified_gmt":"2024-07-10T16:16:02","slug":"how-to-increase-stamina-naturally-diet-and-fitness-tips","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/how-to-increase-stamina-naturally-diet-and-fitness-tips\/","title":{"rendered":"\u0915\u0948\u0938\u0947 \u0938\u0939\u0928\u0936\u0915\u094d\u0924\u093f \u0938\u094d\u0935\u093e\u092d\u093e\u0935\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f: \u0906\u0939\u093e\u0930 \u0914\u0930 \u092b\u093f\u091f\u0928\u0947\u0938 \u091f\u093f\u092a\u094d\u0938"},"content":{"rendered":"<\/p>\n<p>\u0938\u0939\u0928\u0936\u0915\u094d\u0924\u093f \u090a\u0930\u094d\u091c\u093e \u0914\u0930 \u0936\u0915\u094d\u0924\u093f \u0906\u092a \u0915\u0947 \u092a\u093e\u0938 \u0939\u0948, \u091c\u094b \u0906\u092a 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\u0938\u0939\u0928\u0936\u0915\u094d\u0924\u093f \u0915\u0947 \u0932\u093f\u090f \u0939\u093e\u0928\u093f\u0915\u093e\u0930\u0915 \u0939\u0948\u0964<\/p>\n<h2 id=\"exercises-increase-stamina\">\u0938\u0939\u0928\u0936\u0915\u094d\u0924\u093f \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0935\u094d\u092f\u093e\u092f\u093e\u092e<\/h2>\n<p>\u0935\u094d\u092f\u093e\u092f\u093e\u092e \u092a\u094d\u0930\u0936\u094d\u0928 \u0915\u0947 \u0938\u092e\u093e\u0927\u093e\u0928 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948 &#8211; \u0938\u0939\u0928\u0936\u0915\u094d\u0924\u093f \u0915\u0948\u0938\u0947 \u092c\u0922\u093c\u093e\u090f\u0902\u0964 \u0936\u0941\u0930\u0942 \u0915\u0930\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947, \u092f\u0939 \u091c\u093e\u0928\u0928\u093e \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948 \u0915\u093f \u0906\u092a\u0915\u094b \u0905\u092a\u0928\u0940 \u090a\u0930\u094d\u091c\u093e \u0915\u0947 \u0938\u094d\u0924\u0930 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0947 \u0932\u093f\u090f \u0915\u093f\u0924\u0928\u0940 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u0948\u0964 \u090f\u0915 \u0935\u092f\u0938\u094d\u0915 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902, \u0906\u092a\u0915\u094b \u0939\u0930 \u0939\u092b\u094d\u0924\u0947 \u0915\u092e \u0938\u0947 \u0915\u092e 2 1\/2 \u0918\u0902\u091f\u0947 \u092f\u093e 150 \u092e\u093f\u0928\u091f \u0915\u093e \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u0906\u092a \u0907\u0938\u0947 \u0915\u093e\u091f\u0928\u0947 \u0915\u0947 \u0906\u0915\u093e\u0930 \u0915\u0947 \u091f\u0941\u0915\u0921\u093c\u094b\u0902 \u092e\u0947\u0902 \u0924\u094b\u0921\u093c \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 &#8211; \u0939\u0930 \u0939\u092b\u094d\u0924\u0947 \u092a\u093e\u0902\u091a \u0926\u093f\u0928\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0924\u0940\u0938 \u092e\u093f\u0928\u091f \u0915\u0940 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0917\u0924\u093f\u0935\u093f\u0927\u093f\u092f\u093e\u0902\u0964 \u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0909\u0928\u0915\u0940 \u0924\u0940\u0935\u094d\u0930\u0924\u093e \u092c\u0922\u093c\u093e\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947, \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u0907\u0928 \u0905\u092d\u094d\u092f\u093e\u0938\u094b\u0902 \u0915\u094b \u0915\u0930\u0928\u0947 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0915\u0930\u0947\u0902\u0964<\/p>\n<h3>1. \u092c\u0947\u0902\u091a \u092a\u094d\u0930\u0947\u0938<\/h3>\n<p>\u091c\u092c \u0938\u0939\u0928\u0936\u0915\u094d\u0924\u093f \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0940 \u092c\u093e\u0924 \u0906\u0924\u0940 \u0939\u0948 \u0924\u094b \u0936\u0915\u094d\u0924\u093f \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u0928 \u0915\u0947\u0935\u0932 \u092f\u0939 \u0906\u092a\u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0926\u094d\u0930\u0935\u094d\u092f\u092e\u093e\u0928 \u0915\u094b \u092c\u0922\u093c\u093e\u0924\u093e \u0939\u0948, \u092c\u0932\u094d\u0915\u093f \u092f\u0939 \u0906\u092a\u0915\u0947 \u0927\u0940\u0930\u091c \u0915\u094b \u092d\u0940 \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e\u0924\u093e \u0939\u0948\u0964 \u0906\u092a\u0915\u094b \u0909\u091a\u094d\u091a \u0924\u0940\u0935\u094d\u0930\u0924\u093e \u0915\u0947 \u0938\u093e\u0925 \u0909\u0920\u093e\u0928\u0947 \u0915\u093e \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u0948 \u0924\u093e\u0915\u093f \u0938\u092e\u092f \u0915\u0947 \u0938\u093e\u0925 \u0906\u092a\u0915\u0940 \u090a\u0930\u094d\u091c\u093e \u0915\u093e \u0938\u094d\u0924\u0930 \u092c\u0922\u093c\u0924\u093e \u0930\u0939\u0947\u0964<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" class=\"wp-image-13509\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2019\/08\/Bench-press.jpg\" alt=\"Bench press\" \/><\/figure>\n<\/div>\n<p>\u092c\u0947\u0902\u091a \u092a\u094d\u0930\u0947\u0938 \u0905\u092a\u0928\u0947 \u092a\u0942\u0930\u0947 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0909\u0924\u094d\u0915\u0943\u0937\u094d\u091f \u0915\u0938\u0930\u0924 \u0939\u0948\u0964 \u0907\u0938 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0915\u094b \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u092a\u0915\u094b \u091c\u093f\u092e \u091c\u093e\u0928\u0947 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u0948\u0964 \u092c\u0947\u0902\u091a \u092a\u0930 \u0932\u0947\u091f \u091c\u093e\u090f\u0902 \u0914\u0930 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a\u0915\u0940 \u0906\u0902\u0916\u0947\u0902 \u092c\u093e\u0930 \u0915\u0947 \u0928\u0940\u091a\u0947 \u0939\u0948\u0902\u0964 \u0905\u092a\u0928\u0947 \u0938\u0940\u0928\u0947 \u0915\u094b \u0909\u0920\u093e\u0924\u0947 \u0939\u0941\u090f, \u0905\u092a\u0928\u0947 \u0915\u0902\u0927\u0947 \u0915\u0947 \u092c\u094d\u0932\u0947\u0921 \u0928\u093f\u091a\u094b\u0921\u093c\u0947\u0902\u0964 \u0905\u0917\u0932\u093e \u0915\u0926\u092e \u092c\u093e\u0930 \u0915\u094b \u090f\u0915 \u091a\u094c\u0921\u093c\u093e\u0908 \u092a\u0930 \u092a\u0915\u0921\u093c\u0928\u093e \u0939\u0948 \u091c\u094b \u0906\u092a\u0915\u0940 \u092c\u093e\u0939\u094b\u0902 \u0915\u094b \u0938\u0940\u0927\u093e \u0930\u0916\u0924\u093e \u0939\u0948\u0964 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a\u0915\u0947 \u0905\u0902\u0917\u0942\u0920\u0947 \u092c\u093e\u0930 \u0915\u0947 \u0906\u0938\u092a\u093e\u0938 \u0939\u0948\u0902, \u090f\u0915 \u0909\u091a\u093f\u0924 \u092a\u0915\u0921\u093c \u0915\u0947 \u0932\u093f\u090f\u0964 \u092f\u0939 \u0906\u092a\u0915\u0940 \u0939\u0925\u0947\u0932\u0940 \u0915\u0940 \u090f\u0921\u093c\u0940 \u0915\u0947 \u092d\u0940\u0924\u0930 \u0939\u094b\u0928\u093e \u091a\u093e\u0939\u093f\u090f, \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u092f\u0939 \u0915\u094d\u0937\u0947\u0924\u094d\u0930 \u0909\u0924\u094d\u0915\u0943\u0937\u094d\u091f \u0938\u092e\u0930\u094d\u0925\u0928 \u0926\u0947\u0924\u093e \u0939\u0948\u0964 \u090f\u0915 \u0935\u093f\u0936\u093e\u0932 \u0938\u093e\u0902\u0938 \u0932\u0947\u0928\u0947 \u0915\u0947 \u092c\u093e\u0926, \u0905\u092a\u0928\u0940 \u092c\u093e\u0939\u094b\u0902 \u0915\u094b \u0938\u0940\u0927\u093e \u0930\u0916\u0924\u0947 \u0939\u0941\u090f, \u0930\u0948\u0915 \u0938\u0947 \u092c\u093e\u0930 \u0939\u091f\u093e \u0926\u0947\u0902\u0964 \u0915\u094b\u0939\u0928\u0940 \u0915\u094b 75 \u0921\u093f\u0917\u094d\u0930\u0940 \u092a\u0930 \u0930\u0916\u0924\u0947 \u0939\u0941\u090f, \u0907\u0938\u0947 \u092e\u0927\u094d\u092f \u091b\u093e\u0924\u0940 \u0924\u0915 \u0932\u093e\u090f\u0902\u0964 \u0915\u0902\u0927\u094b\u0902 \u0938\u0947 \u090a\u092a\u0930 \u0909\u0920\u093e\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947, \u0915\u092e \u0938\u0947 \u0915\u092e \u090f\u0915 \u0938\u0947\u0915\u0902\u0921 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0940 \u0938\u093e\u0902\u0938 \u092a\u0915\u0921\u093c\u094b\u0964 \u090f\u0915 \u092c\u093e\u0930 \u091c\u092c \u092c\u093e\u0930 \u0936\u0940\u0930\u094d\u0937 \u092a\u0930 \u0939\u094b \u091c\u093e\u090f, \u0924\u094b \u0915\u094b\u0939\u0928\u0940 \u0915\u094b \u0932\u0949\u0915 \u0915\u0930\u0947\u0902 \u0914\u0930 \u0938\u093e\u0902\u0938 \u0932\u0947\u0902\u0964 \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u092a\u0930\u093f\u0923\u093e\u092e \u0915\u0947 \u0932\u093f\u090f \u0939\u0930 \u0939\u092b\u094d\u0924\u0947 \u0907\u0938 \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0947 \u092a\u093e\u0902\u091a \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<h3>2. \u0938\u093e\u0907\u0915\u093f\u0932\u093f\u0902\u0917<\/h3>\n<p>\u0905\u0917\u0930 \u0906\u092a \u0905\u092a\u0928\u0940 \u0938\u0939\u0928\u0936\u0915\u094d\u0924\u093f \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0940 \u0924\u0932\u093e\u0936 \u092e\u0947\u0902 \u0939\u0948\u0902 \u0924\u094b \u0938\u093e\u0907\u0915\u093f\u0932 \u091a\u0932\u093e\u0928\u093e \u090f\u0915 \u092c\u0921\u093c\u0940 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0939\u0948\u0964 \u091a\u0942\u0902\u0915\u093f \u092f\u0939 \u0915\u093e\u0930\u094d\u0921\u093f\u092f\u094b \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0939\u0948, \u0907\u0938\u0932\u093f\u090f \u0906\u092a \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u092e\u0947\u0902 \u0905\u092a\u0928\u0947 \u0927\u0940\u0930\u091c \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0947\u0902\u0917\u0947\u0964 \u091a\u093e\u0932 \u0932\u0902\u092c\u0940 \u0926\u0942\u0930\u0940 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0939\u0940 \u0917\u0924\u093f \u0938\u0947 \u091c\u093e\u0928\u093e \u0939\u0948, \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u092f\u0939 \u0906\u092a\u0915\u0940 \u0938\u0939\u0928\u0936\u0915\u094d\u0924\u093f \u092a\u0930 \u0938\u0915\u093e\u0930\u093e\u0924\u094d\u092e\u0915 \u092a\u094d\u0930\u092d\u093e\u0935 \u092a\u0921\u093c\u0924\u093e \u0939\u0948\u0964<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" class=\"wp-image-13502\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2019\/08\/Cycling.jpg\" alt=\"Cycling can help increase stamina\" \/><\/figure>\n<\/div>\n<p>\u092f\u0926\u093f \u0906\u092a \u091c\u093f\u092e \u092e\u0947\u0902 \u0910\u0938\u093e \u0915\u0930\u0928\u0947 \u091c\u093e \u0930\u0939\u0947 \u0939\u0948\u0902, \u0924\u094b \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a\u0915\u0940 \u092a\u0940\u0920 \u0938\u0940\u0927\u0940 \u0939\u0948\u0964 \u0905\u092a\u0928\u0947 \u0915\u0902\u0927\u0947 \u0915\u0947 \u092c\u094d\u0932\u0947\u0921 \u0915\u094b \u0928\u093f\u091a\u094b\u0921\u093c\u0924\u0947 \u0938\u092e\u092f, \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0905\u092a\u0928\u0940 \u0917\u0924\u093f \u092c\u0922\u093c\u093e\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947, \u0915\u092e \u0938\u0947 \u0915\u092e \u092a\u093e\u0902\u091a \u092e\u093f\u0928\u091f \u0915\u0947 \u0932\u093f\u090f \u0927\u0940\u092e\u0940 \u0917\u0924\u093f \u0938\u0947 \u091c\u093e\u090f\u0902\u0964<\/p>\n<h3>3. \u091c\u0902\u092a\u093f\u0902\u0917 \u091c\u0948\u0915<\/h3>\n<p>\u0905\u0917\u0930 \u0938\u0935\u093e\u0932 \u0939\u0948- \u0918\u0930 \u092e\u0947\u0902 \u0938\u094d\u091f\u0947\u092e\u093f\u0928\u093e \u0915\u0948\u0938\u0947 \u092c\u0922\u093c\u093e\u090f\u0902, \u0924\u094b \u091c\u0902\u092a\u093f\u0902\u0917 \u091c\u0948\u0915 \u0915\u093e \u091c\u0935\u093e\u092c \u0939\u0948\u0964 \u092f\u0939 \u090f\u0915 \u0938\u093e\u0927\u093e\u0930\u0923 \u0915\u0941\u0932 \u0936\u0930\u0940\u0930 \u0915\u093e\u0930\u094d\u0921\u093f\u092f\u094b \u0915\u0938\u0930\u0924 \u0939\u0948, \u091c\u094b \u0906\u092a\u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902, \u092b\u0947\u092b\u0921\u093c\u094b\u0902, \u0914\u0930 \u0926\u093f\u0932 \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u090f\u0915 \u0938\u093e\u0925 \u0930\u0916\u0924\u0947 \u0939\u0941\u090f, \u0905\u092a\u0928\u0947 \u092c\u0917\u0932 \u092e\u0947\u0902 \u092c\u093e\u0939\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0938\u0940\u0927\u0947 \u0916\u0921\u093c\u0947 \u0939\u094b\u0902\u0964<\/p>\n<p>\u0915\u0942\u0926\u0947\u0902 \u0914\u0930 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u090f\u0915 \u0926\u0942\u0930\u0940 \u092a\u0930 \u092b\u0948\u0932\u093e\u090f\u0902 \u091c\u094b \u0906\u092a\u0915\u0947 \u0915\u0902\u0927\u094b\u0902 \u0915\u0940 \u091a\u094c\u0921\u093c\u093e\u0908 \u0915\u0947 \u092c\u0930\u093e\u092c\u0930 \u0939\u0948\u0964 \u0938\u093e\u0925 \u0939\u0940 \u092c\u093e\u0939\u094b\u0902 \u0915\u094b \u0924\u092c \u0924\u0915 \u0938\u094d\u091f\u094d\u0930\u0947\u091a \u0915\u0930\u0947\u0902 \u091c\u092c \u0924\u0915 \u0915\u093f \u0935\u0939 \u0906\u092a\u0915\u0947 \u0938\u093f\u0930 \u0915\u0947 \u090a\u092a\u0930 \u0928 \u091c\u093e\u090f\u0964 \u092b\u093f\u0930 \u0938\u0947 \u0915\u0942\u0926\u0947\u0902 \u0914\u0930 \u0936\u0941\u0930\u0941\u0906\u0924\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0932\u094c\u091f\u0947\u0902\u0964 \u0939\u0930 \u0938\u0947\u091f (\u0926\u094b \u0938\u0947\u091f \u0928\u094d\u092f\u0942\u0928\u0924\u092e) \u092e\u0947\u0902 \u0907\u0938 \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0947 \u0915\u092e \u0938\u0947 \u0915\u092e \u0926\u0938 \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f \u0915\u0930\u0947\u0902\u0964<\/p>\n<h3>4. \u092a\u0941\u0936-\u0905\u092a\u094d\u0938<\/h3>\n<p>\u0939\u093e\u0932\u093e\u0902\u0915\u093f \u092f\u0939 \u090f\u0915 \u0938\u093e\u0927\u093e\u0930\u0923 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0939\u0948, \u092f\u0939 \u092c\u0939\u0941\u0924 \u0905\u091a\u094d\u091b\u093e \u0939\u0948 \u091c\u092c \u092f\u0939 \u0938\u0939\u0928\u0936\u0915\u094d\u0924\u093f \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u0924\u093e \u0939\u0948 \u0964 \u0906\u092a\u0915\u094b \u092b\u0930\u094d\u0936 \u092a\u0930 \u0932\u0947\u091f\u0928\u0947 \u0914\u0930 \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0924\u092c \u0924\u0915 \u0909\u0920\u093e\u0928\u0947 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0939\u0948 \u091c\u092c \u0924\u0915 \u0915\u093f \u0906\u092a\u0915\u0940 \u092c\u093e\u0939\u0947\u0902 \u0938\u0940\u0927\u0940 \u0928 \u0939\u094b \u091c\u093e\u090f\u0902\u0964 \u091c\u092c \u0906\u092a \u091c\u092e\u0940\u0928 \u092a\u0930 \u0939\u094b\u0902, \u0924\u094b \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0939\u0925\u0947\u0932\u093f\u092f\u093e\u0902 \u091b\u093e\u0924\u0940 \u0915\u0947 \u0915\u0930\u0940\u092c \u0939\u0948\u0902\u0964<\/p>\n<p>\u091c\u0948\u0938\u0947 \u0939\u0940 \u0906\u092a \u0909\u0920\u0924\u0947 \u0939\u0948\u0902, \u0939\u0925\u093f\u092f\u093e\u0930 \u0906\u092a\u0915\u0947 \u0915\u0902\u0927\u094b\u0902 \u0915\u0940 \u091a\u094c\u0921\u093c\u093e\u0908 \u0938\u0947 \u0905\u0927\u093f\u0915 \u0926\u0942\u0930\u0940 \u092a\u0930 \u0939\u094b\u0928\u0947 \u091a\u093e\u0939\u093f\u090f\u0964 \u0928\u0940\u091a\u0947 \u091c\u093e\u0913, \u091c\u092c \u0924\u0915 \u0905\u092a\u0928\u0940 \u0915\u094b\u0939\u0928\u0940 \u096f\u0966 \u00b0 \u092f\u093e \u091b\u093e\u0924\u0940 \u092b\u0930\u094d\u0936 \u0915\u094b \u091b\u0942 \u0930\u0939\u0947 \u0939\u0948\u0902 \u0964 \u0936\u0941\u0930\u0941\u0906\u0924\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u092a\u0930 \u0932\u094c\u091f\u0947\u0902, \u091c\u094b \u090f\u0915 \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f \u0915\u094b \u092a\u0942\u0930\u093e \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u0906\u092a\u0915\u094b \u0938\u092a\u094d\u0924\u093e\u0939 \u092e\u0947\u0902 \u0915\u092e \u0938\u0947 \u0915\u092e \u0924\u0940\u0928 \u092c\u093e\u0930 \u0926\u094b \u0938\u0947\u091f\u094b\u0902 \u092e\u0947\u0902 \u0928\u094d\u092f\u0942\u0928\u0924\u092e 10 \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f \u0915\u0930\u0928\u0947 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n<h3>5. \u0938\u0940\u0922\u093c\u0940 \u091a\u0922\u093c\u093e\u0908<\/h3>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" class=\"wp-image-13503\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2019\/08\/Climbing-stairs.jpg\" alt=\"Climb up the stairs more\" \/><\/figure>\n<\/div>\n<p>\u0905\u0917\u0930 \u0906\u092a \u0938\u094b\u091a \u0930\u0939\u0947 \u0939\u0948\u0902 \u0915\u093f \u0930\u0928\u093f\u0902\u0917 \u0938\u094d\u091f\u0947\u092e\u093f\u0928\u093e \u0915\u0948\u0938\u0947 \u092c\u0922\u093c\u093e\u092f\u093e \u091c\u093e\u090f \u0924\u094b \u0938\u0940\u0922\u093c\u093f\u092f\u093e\u0902 \u091a\u0922\u093c\u0928\u093e \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c \u0939\u0948\u0964 \u0928 \u0915\u0947\u0935\u0932 \u092f\u0939 \u0906\u092a\u0915\u0940 \u0936\u0915\u094d\u0924\u093f \u0914\u0930 \u0936\u0915\u094d\u0924\u093f \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0924\u093e \u0939\u0948, \u092c\u0932\u094d\u0915\u093f \u092f\u0939 \u0906\u092a\u0915\u0947 \u0927\u0940\u0930\u091c \u092a\u0930 \u092d\u0940 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0939\u0948\u0964 \u0938\u094b\u091a\u093e \u0915\u093f \u091c\u092c \u0906\u092a\u0915\u094b \u0915\u093f\u0938\u0940 \u092a\u0939\u093e\u0921\u093c\u0940 \u092a\u0930 \u091a\u0922\u093c\u0928\u093e \u0939\u094b\u0924\u093e \u0939\u0948 \u0924\u094b \u0906\u092a \u0924\u0947\u091c\u0940 \u0938\u0947 \u0938\u093e\u0902\u0938 \u0938\u0947 \u092c\u093e\u0939\u0930 \u0915\u094d\u092f\u094b\u0902 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902? \u090f\u0915 \u0938\u092a\u093e\u091f \u0938\u0924\u0939 \u0915\u0947 \u0935\u093f\u092a\u0930\u0940\u0924, \u090f\u0915 \u091d\u0941\u0915\u093e \u0939\u0941\u0906 \u0906\u092a\u0915\u0947 \u0939\u0943\u0926\u092f \u0917\u0924\u093f \u0915\u094b \u092c\u0922\u093c\u093e\u0924\u093e \u0939\u0948\u0964 \u0928\u0924\u0940\u091c\u0924\u0928, \u0906\u092a\u0915\u094b \u0905\u0927\u093f\u0915 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0911\u0915\u094d\u0938\u0940\u091c\u0928 \u0932\u0947\u0928\u0940 \u092a\u0921\u093c\u0924\u0940 \u0939\u0948\u0964 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a \u0939\u0930 \u0939\u092b\u094d\u0924\u0947 \u091b\u0939 \u0926\u093f\u0928\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0938\u0940\u0922\u093c\u093f\u092f\u094b\u0902 (\u090a\u092a\u0930 \u0914\u0930 \u0928\u0940\u091a\u0947) \u0915\u0940 \u0915\u092e \u0938\u0947 \u0915\u092e \u091a\u093e\u0930 \u0909\u0921\u093c\u093e\u0928\u094b\u0902 \u0915\u094b \u0915\u0935\u0930 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<h3>6. \u0924\u0948\u0930\u093e\u0915\u0940<\/h3>\n<p>\u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u0932\u093f\u090f \u0938\u0939\u0928\u0936\u0915\u094d\u0924\u093f \u0915\u0948\u0938\u0947 \u092c\u0922\u093c\u093e\u090f\u0902 \u090f\u0915 \u0938\u0935\u093e\u0932 \u0939\u0930 \u0915\u094b\u0908 \u0905\u092a\u0928\u0947 \u091f\u094d\u0930\u0947\u0928\u0930 \u0938\u0947 \u092a\u0942\u091b\u0924\u093e \u0939\u0948\u0964 \u091c\u0935\u093e\u092c \u0938\u0930\u0932 \u0939\u0948 &#8211; \u0939\u0930 \u0926\u093f\u0928 \u0924\u0948\u0930\u0928\u093e, \u0924\u093e\u0915\u093f \u0906\u092a\u0915\u0947 \u0927\u0940\u0930\u091c \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0939\u094b\u0964 \u0907\u0938 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0915\u094b \u0915\u092e \u0938\u0947 \u0915\u092e 20 \u092e\u093f\u0928\u091f \u0915\u0947 \u0932\u093f\u090f \u0915\u0930\u0947\u0902 \u0924\u093e\u0915\u093f \u0907\u0938\u0915\u0947 \u0926\u094d\u0935\u093e\u0930\u093e \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u093f\u090f \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u0938\u092d\u0940 \u0932\u093e\u092d\u094b\u0902 \u0915\u093e \u0905\u0928\u0941\u092d\u0935 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0947\u0964<\/p>\n<p>\u090f\u0915 \u092c\u093e\u0930 \u091c\u092c \u0906\u092a \u0907\u0938\u0947 \u0906\u0926\u0924 \u092c\u0928\u093e \u0932\u0947\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0905\u0927\u093f\u0915 \u0911\u0915\u094d\u0938\u0940\u091c\u0928 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0939\u094b\u0917\u0940, \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u092f\u0939 \u0906\u092a\u0915\u0947 \u092b\u0947\u092b\u0921\u093c\u094b\u0902 \u0915\u094b \u092c\u093e\u0939\u0930 \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u091c\u0948\u0938\u0947-\u091c\u0948\u0938\u0947 \u0906\u092a \u0907\u0938 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0915\u0947 \u092e\u093e\u0932\u093f\u0915 \u092c\u0928\u0924\u0947 \u0939\u0948\u0902, \u0906\u092a \u0905\u0935\u0927\u093f \u092c\u0922\u093c\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<h2 id=\"foods-to-eat\">\u0916\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925<\/h2>\n<p>\u092d\u094b\u091c\u0928 \u0938\u0947 \u0938\u0939\u0928\u0936\u0915\u094d\u0924\u093f \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0935\u093f\u0937\u092f \u092e\u0947\u0902, \u0905\u092a\u0928\u0947 \u092d\u094b\u091c\u0928 \u092e\u0947\u0902 \u0928\u093f\u092e\u094d\u0928\u0932\u093f\u0916\u093f\u0924 \u0935\u093f\u0915\u0932\u094d\u092a \u091c\u094b\u0921\u093c\u0947\u0902:<\/p>\n<h3>1. \u0915\u0947\u0932\u0947<\/h3>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" class=\"wp-image-13504\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2019\/08\/Banana.jpg\" alt=\"Nutrients in banana help improve one's stamina\" \/><\/figure>\n<\/div>\n<p>\u091c\u092c \u0906\u092a\u0915\u0940 \u0938\u0939\u0928\u0936\u0915\u094d\u0924\u093f \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0940 \u092c\u093e\u0924 \u0906\u0924\u0940 \u0939\u0948, \u0924\u094b \u0906\u092a\u0915\u094b \u0938\u0939\u0940 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u092d\u094b\u091c\u0928 \u092a\u0930 \u0928\u093e\u0936\u094d\u0924\u093e \u0915\u0930\u0928\u0947 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u0915\u0947\u0932\u0947 \u0939\u092e\u0947\u0936\u093e \u090f\u0915 \u0909\u0924\u094d\u0915\u0943\u0937\u094d\u091f \u0935\u093f\u0915\u0932\u094d\u092a \u0939\u0948\u0902, \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0935\u0947 \u0909\u091a\u094d\u091a \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u090a\u0930\u094d\u091c\u093e \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 \u0939\u0930 \u0938\u0930\u094d\u0935\u093f\u0902\u0917 \u0906\u092a\u0915\u094b \u0928\u093f\u092e\u094d\u0928\u0932\u093f\u0916\u093f\u0924 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0926\u0947\u0917\u093e &#8211; \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 6, \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e, \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f, \u092b\u093e\u0907\u092c\u0930, \u0935\u0938\u093e \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928\u0964 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a \u0909\u092a\u0930\u094b\u0915\u094d\u0924 \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0930\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 \u0907\u0938 \u092a\u0930 \u0928\u093e\u0936\u094d\u0924\u093e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<h3>2. \u092c\u094d\u0930\u093e\u0909\u0928 \u0930\u093e\u0907\u0938<\/h3>\n<p>\u0905\u0917\u0930 \u0906\u092a\u0915\u094b \u0938\u092b\u0947\u0926 \u091a\u093e\u0935\u0932 \u0916\u093e\u0928\u0947 \u0915\u0940 \u0906\u0926\u0924 \u0939\u0948 \u0924\u094b \u0906\u092a\u0915\u094b \u0907\u0938\u0915\u0947 \u092c\u094d\u0930\u093e\u0909\u0928 \u0935\u0948\u0930\u093f\u090f\u0902\u091f \u092e\u0947\u0902 \u0938\u094d\u0935\u093f\u091a \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964 \u092a\u094d\u0930\u094b\u0938\u0947\u0938\u093f\u0902\u0917 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u092e \u0939\u094b\u0928\u0947 \u0915\u0947 \u0915\u093e\u0930\u0923 \u0906\u092a\u0915\u094b \u0916\u093e\u0928\u0947 \u0938\u0947 \u091c\u094d\u092f\u093e\u0926\u093e \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u092e\u093f\u0932\u0928\u0947 \u0935\u093e\u0932\u0947 \u0939\u0948\u0902\u0964 \u091c\u091f\u093f\u0932 \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u092c\u0947\u0939\u0924\u0930 \u0938\u0939\u0928\u0936\u0915\u094d\u0924\u093f \u0915\u0940 \u0915\u0941\u0902\u091c\u0940 \u0939\u0948\u0902\u0964<\/p>\n<p>\u092f\u0939 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0932\u093f\u090f \u0928\u0940\u091a\u0947 \u092d\u0942\u0930\u0947 \u0930\u0902\u0917 \u0915\u0947 \u091a\u093e\u0935\u0932 \u0915\u094b \u0924\u094b\u0921\u093c\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u092c \u0932\u0947\u0924\u093e \u0939\u0948, \u092f\u0939 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u092a \u0926\u093f\u0928 \u092d\u0930 \u092e\u0947\u0902 \u090a\u0930\u094d\u091c\u093e \u0939\u0948 \u0964 \u0939\u0930 \u0938\u0930\u094d\u0935\u093f\u0902\u0917 \u0915\u0947 \u0938\u093e\u0925 \u0906\u092a\u0915\u094b \u092e\u0948\u0902\u0917\u0928\u0940\u091c, \u092a\u094d\u0930\u094b\u091f\u0940\u0928, \u092b\u0948\u091f, \u092b\u093e\u0907\u092c\u0930, \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f, \u092b\u0949\u0938\u094d\u092b\u094b\u0930\u0938, \u0906\u092f\u0930\u0928, \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e, \u092b\u093e\u0938\u094d\u092b\u094b\u0930\u0938 \u0914\u0930 \u0938\u0947\u0932\u0947\u0928\u093f\u092f\u092e \u092e\u093f\u0932\u0947\u0917\u093e\u0964<\/p>\n<h3>3. \u0915\u0949\u092b\u0940<\/h3>\n<p>\u0915\u094d\u092f\u093e \u0906\u092a \u0909\u0938 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0915\u0947 \u092a\u094d\u0930\u0915\u093e\u0930 \u0939\u0948\u0902 \u091c\u094b \u090f\u0915 \u0915\u092a \u0915\u0949\u092b\u0940 \u0915\u0947 \u092c\u093f\u0928\u093e \u0926\u093f\u0928 \u0915\u0940 \u0936\u0941\u0930\u0941\u0906\u0924 \u0928\u0939\u0940\u0902 \u0915\u0930 \u0938\u0915\u0924\u0947? \u0906\u092a \u0907\u0938 \u0906\u0926\u0924 \u0915\u094b \u091c\u093e\u0930\u0940 \u0930\u0916 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0906\u092a \u0907\u0938 \u092c\u093e\u0924 \u0915\u093e \u091c\u0935\u093e\u092c \u0922\u0942\u0902\u0922 \u0930\u0939\u0947 \u0939\u0948\u0902 \u0915\u093f \u0938\u0939\u0928\u0936\u0915\u094d\u0924\u093f \u0915\u0948\u0938\u0947 \u092c\u0922\u093c\u093e\u0908 \u091c\u093e\u090f\u0964 \u0915\u0948\u092b\u0940\u0928 \u0915\u0940 \u0909\u091a\u094d\u091a \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u0947 \u0915\u093e\u0930\u0923, \u092f\u0939 \u0906\u092a\u0915\u0940 \u090a\u0930\u094d\u091c\u093e \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" class=\"wp-image-13505\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2019\/08\/Coffee.jpg\" alt=\"A cup of coffee everyday can help improve stamina\" \/><\/figure>\n<\/div>\n<p>\u091a\u0942\u0902\u0915\u093f \u092f\u0939 \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0914\u0930 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0909\u0924\u094d\u0924\u0947\u091c\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948, \u0907\u0938\u0932\u093f\u090f \u0906\u092a\u0915\u094b \u0927\u094d\u092f\u093e\u0928 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u093e \u0906\u0938\u093e\u0928 \u0939\u094b\u0917\u093e\u0964 \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u0940 \u092c\u093e\u0924 \u092f\u0939 \u0939\u0948 \u0915\u093f \u0905\u0917\u0930 \u0906\u092a\u0915\u0947 \u092a\u093e\u0938 \u090f\u0915 \u0915\u092a \u092c\u094d\u0932\u0948\u0915 \u0915\u0949\u092b\u0940 \u0939\u0948 \u0924\u094b \u0907\u0938\u092e\u0947\u0902 \u0938\u093f\u0930\u094d\u092b \u0926\u094b \u0915\u0948\u0932\u094b\u0930\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n<h3>4. \u0905\u0902\u0921\u0947<\/h3>\n<p>\u0905\u0902\u0921\u0947 \u0906\u092a\u0915\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u091c\u094b\u0921\u093c\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0909\u0924\u094d\u0915\u0943\u0937\u094d\u091f \u092d\u094b\u091c\u0928 \u0939\u0948\u0902, \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u092f\u0939 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0940 \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0940 \u090a\u0930\u094d\u091c\u093e \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0939\u0948\u0964 \u0939\u0930 \u0938\u0930\u094d\u0935\u093f\u0902\u0917 \u0906\u092a\u0915\u094b \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0915\u0940 \u0909\u091a\u094d\u091a \u092e\u093e\u0924\u094d\u0930\u093e \u0926\u0947\u0924\u093e \u0939\u0948\u0964 \u0928\u0924\u0940\u091c\u0924\u0928, \u0906\u092a\u0915\u0947 \u092a\u093e\u0938 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u090a\u0930\u094d\u091c\u093e \u0939\u094b\u0917\u0940, \u091c\u094b \u0907\u0938 \u092c\u093e\u0924 \u0915\u093e \u091c\u0935\u093e\u092c \u0939\u0948 \u0915\u093f \u0906\u092a\u0915\u0940 \u0938\u0939\u0928\u0936\u0915\u094d\u0924\u093f \u0915\u0948\u0938\u0947 \u092c\u0922\u093c\u093e\u0908 \u091c\u093e\u090f\u0964<\/p>\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0932\u094d\u092f\u0942\u0938\u093f\u0928, \u090f\u0915 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u093e \u0905\u092e\u0940\u0928\u094b \u090f\u0938\u093f\u0921, \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u090a\u0930\u094d\u091c\u093e \u0909\u0924\u094d\u092a\u093e\u0926\u0928 \u0915\u094b \u092c\u0922\u093c\u093e\u0924\u093e \u0939\u0948\u0964 \u0907\u0938\u0938\u0947 \u092b\u0948\u091f \u091f\u0942\u091f\u0928\u0947 \u0915\u093e \u0930\u0947\u091f \u092c\u0922\u093c \u091c\u093e\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u0906\u092a\u0915\u093e \u0938\u094d\u091f\u0947\u092e\u093f\u0928\u093e \u092c\u0922\u093c \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0905\u0902\u0921\u0947 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u092e\u0939\u093e\u0928 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902, \u091c\u093f\u0938\u0938\u0947 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0932\u093f\u090f \u092d\u094b\u091c\u0928 \u0915\u094b \u0924\u094b\u0921\u093c\u0928\u093e \u0906\u0938\u093e\u0928 \u0939\u094b \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n<h3>5. \u092e\u091b\u0932\u0940<\/h3>\n<p>\u092e\u091b\u0932\u0940 \u092c\u0939\u0941\u0924 \u091c\u0930\u0942\u0930\u0940 \u0939\u0948, \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u092f\u0939 \u0938\u0939\u0928\u0936\u0915\u094d\u0924\u093f \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u0947 \u0938\u092e\u093e\u0927\u093e\u0928\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948\u0964 \u0907\u0938\u092e\u0947\u0902 \u0913\u092e\u0947\u0917\u093e-3 \u092b\u0948\u091f\u0940 \u090f\u0938\u093f\u0921 \u0915\u0940 \u0909\u091a\u094d\u091a \u092e\u093e\u0924\u094d\u0930\u093e \u0939\u094b\u0924\u0940 \u0939\u0948, \u091c\u094b \u0906\u092a\u0915\u0947 \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0914\u0930 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0932\u093f\u090f \u092e\u0939\u093e\u0928 \u0939\u0948\u0964 \u091f\u0942\u0928\u093e \u0914\u0930 \u0938\u093e\u092e\u0928 \u092e\u0947\u0902 \u0921\u0940\u090f\u091a\u090f \u0914\u0930 \u0908\u092a\u0940\u090f, \u0926\u094b \u092b\u0948\u091f\u0940 \u090f\u0938\u093f\u0921 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u0906\u092a\u0915\u0947 \u0927\u0940\u0930\u091c \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u092e\u091b\u0932\u0940 \u0915\u0947 \u0907\u0928 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u0915\u093f\u0938\u0940 \u092d\u0940 \u0938\u0947\u0935\u093e \u0906\u092a \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12 \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0926\u0947 \u0926\u0947\u0902\u0917\u0947 \u0964 \u0925\u0915\u093e\u0928 \u0915\u093e \u0905\u0928\u0941\u092d\u0935 \u0939\u094b\u0928\u0947 \u092a\u0930 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0938\u0942\u091c\u0928 \u0906 \u091c\u093e\u090f\u0917\u0940\u0964 \u0913\u092e\u0947\u0917\u093e-3 \u092b\u0948\u091f\u0940 \u090f\u0938\u093f\u0921 \u0915\u0947 \u0915\u093e\u0930\u0923, \u092f\u0939 \u0907\u0938 \u092e\u0941\u0926\u094d\u0926\u0947 \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u0906\u092a \u0924\u0947\u091c\u0940 \u0938\u0947 \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u092a\u0930 \u0935\u093e\u092a\u0938 \u0906 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0907\u0928 \u0916\u093e\u0926\u094d\u092f \u092a\u094d\u0930\u0915\u093e\u0930\u094b\u0902 \u092e\u0947\u0902 \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f, \u092a\u094d\u0930\u094b\u091f\u0940\u0928, \u092b\u093e\u0907\u092c\u0930 \u0914\u0930 \u0935\u0938\u093e \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0905\u0927\u093f\u0915 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u0935\u0947 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0940 \u0930\u093f\u0932\u0940\u091c \u0915\u0940 \u090a\u0930\u094d\u091c\u093e \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 \u0907\u0938 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e \u0915\u093e \u0932\u093e\u092d \u092f\u0939 \u0939\u0948 \u0915\u093f \u0906\u092a \u0905\u092a\u0928\u0940 \u0938\u0939\u0928\u0936\u0915\u094d\u0924\u093f \u092e\u0947\u0902 \u090f\u0915 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0938\u0941\u0927\u093e\u0930 \u0926\u0947\u0916\u0947\u0902\u0917\u0947\u0964 \u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0935\u0947 \u0915\u0908 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u0906\u092a\u0915\u0940 \u092d\u0932\u093e\u0908 \u0915\u0947 \u0932\u093f\u090f \u092c\u0939\u0941\u0924 \u0905\u091a\u094d\u091b\u0947 \u0939\u0948\u0902\u0964<\/p>\n<h2 id=\"foods-to-avoid\">\u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0938\u0947 \u092c\u091a\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f<\/h2>\n<p>\u092d\u094b\u091c\u0928 \u0938\u0947 \u0938\u0939\u0928\u0936\u0915\u094d\u0924\u093f \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0935\u093f\u0937\u092f \u092a\u0930 \u0938\u094d\u092a\u0930\u094d\u0936 \u0915\u0930\u0924\u0947 \u0938\u092e\u092f, \u0928\u093f\u092e\u094d\u0928\u0932\u093f\u0916\u093f\u0924 \u0935\u093f\u0915\u0932\u094d\u092a\u094b\u0902 \u0938\u0947 \u092c\u091a\u0947\u0902:<\/p>\n<h3>1. \u0936\u0930\u093e\u092c<\/h3>\n<p>\u0936\u0930\u093e\u092c \u090f\u0915 \u0938\u0916\u094d\u0924 \u0928\u0939\u0940\u0902 \u0939\u0948, \u0928\u0939\u0940\u0902 \u0905\u0917\u0930 \u0906\u092a \u0905\u092a\u0928\u0947 \u0938\u0939\u0928\u0936\u0915\u094d\u0924\u093f \u0915\u0947 \u0938\u094d\u0924\u0930 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0926\u0947\u0916 \u0930\u0939\u0947 \u0939\u0948\u0902 \u0964 \u0907\u0938 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u092a\u0947\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0906\u092a\u0915\u0947 \u0927\u0940\u0930\u091c \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u091a\u094d\u091b\u0940 \u0924\u0930\u0939 \u0938\u0947 \u091c\u093e\u0928\u0947 \u091c\u093e\u0924\u0947 \u0939\u0948\u0902\u0964 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0930\u0947\u0936\u094b\u0902 \u0915\u0940 \u0938\u0915\u094d\u0930\u093f\u092f\u0924\u093e \u0914\u0930 \u0938\u092e\u0928\u094d\u0935\u092f \u0915\u0947 \u0932\u093f\u090f, \u0906\u092a\u0915\u094b \u0905\u092a\u0928\u0947 \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0924\u0902\u0924\u094d\u0930 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" class=\"wp-image-13506\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2019\/08\/No-alcohol.jpg\" alt=\"Say no to alcohol\" \/><\/figure>\n<\/div>\n<p>\u0936\u0930\u093e\u092c \u0915\u0947 \u0938\u093e\u0925 \u0938\u092e\u0938\u094d\u092f\u093e \u092f\u0939 \u0939\u0948 \u0915\u093f \u092f\u0939 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0907\u0938 \u0939\u093f\u0938\u094d\u0938\u0947 \u0915\u094b \u0927\u0940\u092e\u093e \u0915\u0930 \u0926\u0947\u0924\u093e \u0939\u0948\u0964 \u0906\u092a \u0928\u093f\u0930\u094d\u091c\u0932\u0940\u0915\u0930\u0923 \u0915\u093e \u0905\u0928\u0941\u092d\u0935 \u0915\u0930\u0947\u0902\u0917\u0947, \u091c\u094b \u0905\u0917\u0932\u0947 \u0926\u093f\u0928 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u091a\u0932\u0947\u0917\u093e, \u092a\u0940\u0928\u0947 \u0915\u0947 \u0938\u0924\u094d\u0930 \u0915\u0947 \u092c\u093e\u0926\u0964 \u092f\u0926\u093f \u0906\u092a \u091c\u093f\u092e \u0939\u093f\u091f \u0915\u0930\u0928\u0947 \u091c\u093e \u0930\u0939\u0947 \u0939\u0948\u0902, \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a \u0936\u0930\u093e\u092c \u0915\u093e \u0938\u0947\u0935\u0928 \u0928\u0939\u0940\u0902 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<h3>2. \u092b\u094d\u0930\u093e\u0907\u0921 \u092b\u0942\u0921<\/h3>\n<p>\u0924\u0932\u093e \u0939\u0941\u0906 \u092d\u094b\u091c\u0928 \u0932\u094b\u0915\u092a\u094d\u0930\u093f\u092f \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0935\u0947 \u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f \u0938\u094d\u0928\u0948\u0915\u094d\u0938 \u0939\u0948\u0902\u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u091c\u0948\u0938\u093e \u0915\u093f \u0906\u092a \u0938\u0939\u0928\u0936\u0915\u094d\u0924\u093f \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0926\u0947\u0916 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0906\u092a\u0915\u094b \u0909\u0928\u0938\u0947 \u0926\u0942\u0930 \u0930\u0939\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0909\u091a\u094d\u091a \u0935\u0938\u093e \u0935\u093e\u0932\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u0947 \u0915\u093e\u0930\u0923 \u0924\u0932\u093e \u0939\u0941\u0906 \u092d\u094b\u091c\u0928 \u092a\u091a\u093e\u0928\u0947 \u092e\u0947\u0902 \u0905\u0927\u093f\u0915 \u0938\u092e\u092f \u0932\u0917\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0938\u0947 \u092a\u0939\u0932\u0947 \u0906\u092a\u0915\u094b \u0915\u092d\u0940 \u092d\u0940 \u0907\u0928\u0915\u093e \u0938\u0947\u0935\u0928 \u0928\u0939\u0940\u0902 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f, \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0907\u0938\u0938\u0947 \u0906\u092a\u0915\u0940 \u0938\u0939\u0928\u0936\u0915\u094d\u0924\u093f \u0915\u092e \u0939\u094b \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a \u091c\u093f\u092e \u091c\u093e\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 \u0930\u093e\u0924 \u0915\u094b \u0907\u0938\u0938\u0947 \u092c\u091a\u0947\u0902 \u092f\u093e \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0930\u0928\u0947 \u0915\u093e \u092b\u0948\u0938\u0932\u093e \u0915\u0930\u0947\u0902\u0964 \u0907\u0938\u0915\u093e \u0915\u093e\u0930\u0923 \u092f\u0939 \u0939\u0948 \u0915\u093f \u0906\u092a \u0907\u0928\u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u092c\u093e\u0926 \u0938\u0941\u0938\u094d\u0924\u0940 \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<h3>3. \u0926\u0942\u0927<\/h3>\n<p>\u091c\u093f\u092e \u0938\u0947 \u091f\u0915\u0930\u093e\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 \u0906\u092a\u0915\u094b \u0939\u0930 \u0921\u0947\u092f\u0930\u0940 \u092c\u0947\u0938\u094d\u0921 \u092a\u094d\u0930\u0949\u0921\u0915\u094d\u091f\u094d\u0938 \u0915\u094b \u092a\u093e\u0938 \u0926\u0947\u0928\u093e \u091a\u093e\u0939\u093f\u090f \u0964 \u0907\u0938\u0915\u093e \u0915\u093e\u0930\u0923 \u092f\u0939 \u0939\u0948 \u0915\u093f \u0907\u0938 \u092d\u094b\u091c\u0928 \u092e\u0947\u0902 \u092e\u094c\u091c\u0942\u0926 \u0936\u0930\u094d\u0915\u0930\u093e \u0915\u094b \u092a\u091a\u093e\u0928\u0947 \u092e\u0947\u0902 \u0905\u0927\u093f\u0915 \u0938\u092e\u092f \u0932\u0917\u0924\u093e \u0939\u0948\u0964 \u0928\u0924\u0940\u091c\u0924\u0928, \u092f\u0926\u093f \u0906\u092a \u0938\u093e\u0935\u0927\u093e\u0928 \u0928\u0939\u0940\u0902 \u0939\u0948\u0902 \u0924\u094b \u0906\u092a \u0905\u092a\u091a \u0938\u0947 \u092a\u0940\u0921\u093c\u093f\u0924 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u092f\u0939 \u0906\u092a\u0915\u0947 \u092e\u0941\u0902\u0939 \u092e\u0947\u0902 \u090f\u0915 \u0905\u092a\u094d\u0930\u093f\u092f \u0915\u094b\u091f\u093f\u0902\u0917 \u091b\u094b\u0921\u093c \u0926\u0947\u0924\u093e \u0939\u0948, \u091c\u094b \u0915\u0938\u0930\u0924 \u0915\u0930\u0924\u0947 \u0938\u092e\u092f \u0938\u094d\u092a\u0937\u094d\u091f \u0939\u094b \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" class=\"wp-image-13507\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2019\/08\/Milk.jpg\" alt=\"Drinking milk before a workout can reduce one's stamina levels\" \/><\/figure>\n<\/div>\n<p>\u0909\u0938 \u0928\u0947 \u0915\u0939\u093e, \u0926\u0942\u0927 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948 \u0914\u0930 \u0906\u092a\u0915\u0947 \u0938\u092e\u0917\u094d\u0930 \u0938\u0939\u0928\u0936\u0915\u094d\u0924\u093f \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u091c\u093f\u092e \u0938\u0947 \u091f\u0915\u0930\u093e\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 \u0939\u0940 \u0907\u0938\u0938\u0947 \u092c\u091a\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964<\/p>\n<h2 id=\"summary\">\u0938\u093e\u0930\u093e\u0902\u0936<\/h2>\n<p>\u091c\u092c \u0932\u0915\u094d\u0937\u094d\u092f \u092f\u0939 \u0939\u0948 \u0915\u093f \u0938\u0939\u0928\u0936\u0915\u094d\u0924\u093f \u0915\u094b \u0915\u0948\u0938\u0947 \u092c\u0922\u093c\u093e\u092f\u093e \u091c\u093e\u090f, \u0924\u094b \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a \u0907\u0938 \u0917\u093e\u0907\u0921 \u092e\u0947\u0902 \u0928\u093f\u0930\u094d\u0926\u0947\u0936\u094b\u0902 \u0915\u093e \u092a\u093e\u0932\u0928 \u0915\u0930\u0947\u0902\u0964 \u091a\u093e\u0932 \u0938\u094d\u0935\u0938\u094d\u0925 \u092d\u094b\u091c\u0928 \u0935\u093f\u0915\u0932\u094d\u092a\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0917\u0920\u092c\u0902\u0927\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0939\u0948, \u092f\u0939 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u092a \u0926\u094b\u0928\u094b\u0902 \u0926\u0941\u0928\u093f\u092f\u093e \u0915\u093e \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u092e\u093f\u0932\u0924\u093e \u0939\u0948 \u0964<\/p>\n<p>\u091c\u092c \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0915\u0940 \u092c\u093e\u0924 \u0906\u0924\u0940 \u0939\u0948, \u0924\u094b \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a \u0928\u093f\u092f\u092e\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 \u092f\u0939 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948 \u0915\u093f \u0906\u092a \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0920\u0940\u0915 \u0939\u094b\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0938\u092e\u092f \u0926\u0947\u0902, \u091c\u094b \u0906\u092a\u0915\u0940 \u0938\u0939\u0928\u0936\u0915\u094d\u0924\u093f \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a \u0905\u092a\u0928\u0947 \u0906\u092a \u0915\u094b \u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f, \u091c\u094b \u0906\u092a \u0932\u0902\u092c\u0940 \u0905\u0935\u0927\u093f \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0927\u0915\u094d\u0915\u093e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u0928\u0941\u092e\u0924\u093f \u0926\u0947\u0924\u093e \u0939\u0948 \u0964<\/p>\n<p>\u0939\u093e\u0932\u093e\u0902\u0915\u093f \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u092c\u0940\u091a \u0906\u0930\u093e\u092e \u0915\u0930\u0928\u093e \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948, \u0921\u093e\u0909\u0928\u091f\u093e\u0907\u092e \u0915\u0940 \u0905\u0935\u0927\u093f \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u093e \u092a\u094d\u0930\u092f\u093e\u0938 \u0915\u0930\u0947\u0902\u0964 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u092a\u0930\u093f\u0936\u094d\u0930\u092e \u0915\u093e \u0938\u094d\u0924\u0930 \u092c\u0922\u093c\u0928\u0947 \u0938\u0947 \u0906\u092a \u0938\u091a\u094d\u091a\u093e\u0908 \u0938\u092e\u091d \u091c\u093e\u090f\u0902\u0917\u0947 \u0915\u093f \u0938\u0939\u0928\u0936\u0915\u094d\u0924\u093f \u0915\u0948\u0938\u0947 \u092c\u0922\u093c\u093e\u0908 \u091c\u093e\u090f\u0964<\/p>\n<p>\u0938\u094d\u0935\u093e\u092d\u093e\u0935\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u0905\u092a\u0928\u0940 \u0938\u0939\u0928\u0936\u0915\u094d\u0924\u093f \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092f\u093e\u0924\u094d\u0930\u093e \u092f\u093e\u0926 \u0930\u0916\u0947\u0902, \u090f\u0915 \u092e\u0948\u0930\u093e\u0925\u0928 \u0939\u0948, 100 \u092e\u0940\u091f\u0930 \u0921\u0948\u0936 \u0928\u0939\u0940\u0902!<\/p>\n<h2 id=\"faqs\">\u0905\u0915\u094d\u0938\u0930 \u092a\u0942\u091b\u0947 \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u092a\u094d\u0930\u0936\u094d\u0928<\/h2>\n<p><strong>\u092a\u094d\u0930\u0936\u094d\u200d\u0928\u0964 \u0915\u094c\u0928 \u0938\u0947 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0938\u0939\u0928\u0936\u0915\u094d\u0924\u093f \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902?<\/strong><\/p>\n<p>\u090f: \u0906\u0926\u0930\u094d\u0936 \u0930\u0942\u092a \u0938\u0947, \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a \u0915\u093e\u0930\u094d\u092c\u094d\u0938 \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 \u0938\u0902\u092f\u094b\u091c\u0928 \u0915\u093e \u0909\u092a\u092d\u094b\u0917 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 \u0915\u0947\u0932\u093e \u0914\u0930 \u0938\u0947\u092c \u091c\u0948\u0938\u0947 \u092b\u0932, \u092a\u0942\u0930\u0947 \u0917\u0947\u0939\u0942\u0902 \u0915\u0940 \u0930\u094b\u091f\u0940, \u092c\u094d\u0930\u093e\u0909\u0928 \u0930\u093e\u0907\u0938 \u0914\u0930 \u092a\u0942\u0930\u0947 \u091c\u0908 \u0915\u0947 \u0938\u093e\u0925 \u0906\u092a\u0915\u0940 \u0938\u0939\u0928\u0936\u0915\u094d\u0924\u093f \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u090f\u0915 \u0932\u0902\u092c\u093e \u0930\u093e\u0938\u094d\u0924\u093e \u0924\u092f \u0915\u0930\u0947\u0902\u0917\u0947 \u0964 \u0907\u0928 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e \u0906\u092a \u0905\u092a\u0928\u0940 \u0921\u093e\u0907\u091f \u092e\u0947\u0902 \u092c\u093e\u0926\u093e\u092e, \u0905\u0902\u091c\u0940\u0930, \u0905\u0916\u0930\u094b\u091f \u0914\u0930 \u092e\u0942\u0902\u0917\u092b\u0932\u0940 \u091c\u0948\u0938\u0947 \u0928\u091f\u094d\u0938 \u0915\u094b \u092d\u0940 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964\u00a0<strong>Q. \u0938\u0939\u0928\u0936\u0915\u094d\u0924\u093f \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u0915\u093f\u0924\u0928\u093e \u0938\u092e\u092f \u0932\u0917\u0924\u093e \u0939\u0948?<\/strong><\/p>\n<p>\u090f\u0915: \u0938\u092e\u092f \u092f\u0939 \u0905\u092a\u0928\u0940 \u0938\u0939\u0928\u0936\u0915\u094d\u0924\u093f \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0932\u0947\u0924\u093e \u0939\u0948 \u0906\u0939\u093e\u0930 \u0914\u0930 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u0938\u0902\u092c\u0902\u0927 \u092e\u0947\u0902 \u0905\u092a\u0928\u0947 \u092a\u094d\u0930\u092f\u093e\u0938\u094b\u0902 \u0915\u0940 \u0928\u093f\u0930\u0902\u0924\u0930\u0924\u093e \u0915\u0947 \u0906\u0927\u093e\u0930 \u092a\u0930 \u092d\u093f\u0902\u0928 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0906\u092a\u0915\u094b \u0906\u0926\u0930\u094d\u0936 \u0930\u0942\u092a \u0938\u0947 3 \u092e\u0939\u0940\u0928\u0947 \u0915\u0947 \u0938\u092e\u092f \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0926\u0947\u0916\u0928\u0947 \u092e\u0947\u0902 \u0938\u0915\u094d\u0937\u092e \u0939\u094b\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964\u00a0<strong>Q. \u0915\u094c\u0928 \u0938\u093e \u0930\u0938 \u0906\u092a\u0915\u0940 \u0938\u0939\u0928\u0936\u0915\u094d\u0924\u093f \u0915\u0947 \u0932\u093f\u090f \u0905\u091a\u094d\u091b\u093e \u0939\u0948?<\/strong><\/p>\n<p>\u090f\u0915: \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u0915\u094b\u0908 \u0930\u0938 \u0939\u0948 \u0915\u093f \u090f\u0915 \u0938\u0939\u0928\u0936\u0915\u094d\u0924\u093f \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932\u0947\u0917\u0940 \u0939\u0948 \u0964\u00a0<strong>Q. \u092e\u0948\u0902 \u0924\u0924\u094d\u0915\u093e\u0932 \u090a\u0930\u094d\u091c\u093e \u0915\u0948\u0938\u0947 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0942\u0902?<\/strong><\/p>\n<p>\u090f: \u0928\u093f\u092e\u094d\u0928\u0932\u093f\u0916\u093f\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0928\u0947<br \/>\u0915\u0947 \u0915\u0941\u091b<br \/>\u0924\u0930\u0940\u0915\u0947 \u0939\u0948\u0902 \u091c\u093f\u0928\u0938\u0947 \u0906\u092a \u0924\u0924\u094d\u0915\u093e\u0932 \u090a\u0930\u094d\u091c\u093e \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902: 1. \u0915\u0947\u0932\u093e 2\u0964 \u092c\u094d\u0932\u0948\u0915<br \/>\u0915\u0949\u092b\u0940 3. \u0938\u0947\u092c<br \/>4. \u0926\u0942\u0927 \u0914\u0930 \u0936\u0939\u0926 \u0915\u0947 \u0938\u093e\u0925 \u091c\u0908<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>\u0938\u0939\u0928\u0936\u0915\u094d\u0924\u093f \u090a\u0930\u094d\u091c\u093e \u0914\u0930 \u0936\u0915\u094d\u0924\u093f \u0906\u092a \u0915\u0947 \u092a\u093e\u0938 \u0939\u0948, \u091c\u094b \u0906\u092a \u092e\u093e\u0928\u0938\u093f\u0915 \u0914\u0930 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u092a\u0930\u093f\u0936\u094d\u0930\u092e \u0915\u0940 \u0932\u0902\u092c\u0940 \u0905\u0935\u0927\u093f \u0938\u0939\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":3813,"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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