{"id":6474,"date":"2024-05-01T00:00:50","date_gmt":"2024-05-01T00:00:50","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6474"},"modified":"2024-05-01T17:43:30","modified_gmt":"2024-05-01T17:43:30","slug":"13-benefits-of-working-out-in-the-morning","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/13-benefits-of-working-out-in-the-morning\/","title":{"rendered":"\u0938\u0941\u092c\u0939 \u092c\u093e\u0939\u0930 \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 13 \u0932\u093e\u092d"},"content":{"rendered":"<\/p>\n<p>\u091c\u092c \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0940 \u092c\u093e\u0924 \u0906\u0924\u0940 \u0939\u0948, \u0924\u094b \u0915\u0938\u0930\u0924 \u0938\u0924\u094d\u0930 \u092e\u0947\u0902 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0926\u093f\u0928 \u0915\u093e \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0938\u092e\u092f \u090f\u0915 \u0939\u0948 \u091c\u093f\u0938\u0947 \u0906\u092a \u0932\u0917\u093e\u0924\u093e\u0930 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0939\u0930 \u0915\u094b\u0908 \u0905\u0932\u0917 \u0939\u0948 \u0964 &#8220;\u0938\u0939\u0940&#8221; \u0938\u092e\u092f \u0906\u092a\u0915\u0940 \u092a\u0938\u0902\u0926, \u091c\u0940\u0935\u0928 \u0936\u0948\u0932\u0940 \u0914\u0930 \u0936\u0930\u0940\u0930 \u091c\u0948\u0938\u0947 \u0915\u093e\u0930\u0915\u094b\u0902 \u092a\u0930 \u0928\u093f\u0930\u094d\u092d\u0930 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u0939\u093e\u0932\u093e\u0902\u0915\u093f \u090f\u0915 \u0906\u0915\u093e\u0930 \u092b\u093f\u091f \u092c\u0948\u0920\u0924\u093e \u0939\u0948 \u0938\u092d\u0940 \u091c\u0935\u093e\u092c \u0928\u0939\u0940\u0902 \u0939\u0948, \u0938\u0941\u092c\u0939 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0915\u0941\u091b \u0932\u093e\u092d \u0939\u0948 \u0964 \u091a\u0932\u094b \u090f\u0915 \u092a\u094d\u0930\u093e\u0930\u0902\u092d\u093f\u0915 \u092a\u0938\u0940\u0928\u093e \u0938\u0924\u094d\u0930 \u0915\u0947 \u0938\u0902\u092d\u093e\u0935\u093f\u0924 \u092d\u0924\u094d\u0924\u094b\u0902 \u0915\u094b \u0926\u0947\u0916\u094b \u0964<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i1.wp.com\/www.healththoroughfare.com\/wp-content\/uploads\/2019\/07\/bets-time-to-exercise-morning-or-evening.jpg?fit=1700%2C900&amp;ssl=1\" alt=\"\" \/><\/figure>\n<h2>\u0932\u093e\u092d<\/h2>\n<p>\u092f\u0926\u093f \u0906\u092a \u090f\u0915 \u0938\u0941\u092c\u0939 \u0915\u0938\u0930\u0924 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u0936\u0941\u0930\u0942 \u0915\u0930\u0928\u0947 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u092c\u093e\u0921\u093c \u092a\u0930 \u0939\u0948\u0902, \u0928\u093f\u092e\u094d\u0928\u0932\u093f\u0916\u093f\u0924 \u0932\u093e\u092d\u094b\u0902 \u092a\u0930 \u0935\u093f\u091a\u093e\u0930 \u0915\u0930\u0947\u0902 \u0964<\/p>\n<h3>1. \u0915\u092e \u0935\u093f\u0915\u0930\u094d\u0937\u0923<\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.thechannel46.com\/wp-content\/uploads\/2020\/04\/CA002-hero-image-01-1170x600.jpg\" alt=\"\" \/><\/figure>\n<p>\u0938\u0941\u092c\u0939 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0906\u092e\u0924\u094c\u0930 \u092a\u0930 \u092e\u0924\u0932\u092c \u0939\u0948 \u0915\u093f \u0906\u092a \u0915\u092e distractions \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u0935\u0923 \u0939\u0948\u0902 \u0964 \u091c\u092c \u0906\u092a \u092a\u0939\u0932\u0940 \u092c\u093e\u0930 \u091c\u093e\u0917\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a\u0928\u0947 \u0926\u093f\u0928 \u0915\u0940 \u091f\u0942-\u0921\u0942 \u0938\u0942\u091a\u0940 \u0938\u0947 \u0928\u093f\u092a\u091f\u0928\u093e \u0936\u0941\u0930\u0942 \u0928\u0939\u0940\u0902 \u0915\u093f\u092f\u093e \u0939\u0948\u0964 \u0906\u092a\u0915\u094b \u092b\u094b\u0928 \u0915\u0949\u0932, \u091f\u0947\u0915\u094d\u0938\u094d\u091f \u092e\u0948\u0938\u0947\u091c \u0914\u0930 \u0908\u092e\u0947\u0932 \u092e\u093f\u0932\u0928\u0947 \u0915\u0940 \u0938\u0902\u092d\u093e\u0935\u0928\u093e \u092d\u0940 \u0915\u092e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n<p>\u0915\u092e \u0935\u093f\u0915\u0930\u094d\u0937\u0923 \u0915\u0947 \u0938\u093e\u0925, \u0906\u092a \u0905\u092a\u0928\u0940 \u0915\u0938\u0930\u0924 \u0915\u0947 \u0938\u093e\u0925 \u092a\u093e\u0932\u0928 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0905\u0927\u093f\u0915 \u0938\u0902\u092d\u093e\u0935\u0928\u093e \u0939\u0948\u0964<\/p>\n<h3>2. \u0917\u0930\u094d\u092e\u0940 \u092e\u093e\u0930\u094b<\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/ea5ba462b1ba8fd22293-8d6c62c6bebfb37ae3b39009b6c25946.ssl.cf2.rackcdn.com\/uploaded\/b\/0e8834362_1559848262_beat-the-heat-header-app.jpg\" alt=\"\" \/><\/figure>\n<p>\u0917\u0930\u094d\u092e\u093f\u092f\u094b\u0902 \u092e\u0947\u0902, \u0938\u0941\u092c\u0939 \u092e\u0947\u0902 \u092c\u093e\u0939\u0930 \u0915\u093e\u092e \u0915\u0930\u0928\u093e \u0905\u0927\u093f\u0915 \u0906\u0930\u093e\u092e\u0926\u093e\u092f\u0915 \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0947\u0917\u093e, \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0926\u093f\u0928 \u0915\u093e \u0938\u092c\u0938\u0947 \u0917\u0930\u094d\u092e \u0939\u093f\u0938\u094d\u0938\u093e 10 \u090f.m \u0938\u0947 3 \u092a\u0940.m \u0939\u0948\u0964 \u0907\u0938 \u0938\u092e\u092f \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0906\u0909\u091f\u0921\u094b\u0930 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0938\u0947 \u092c\u091a\u0928\u0947 \u0915\u0940 \u0938\u093f\u092b\u093e\u0930\u093f\u0936 \u0915\u0940 \u091c\u093e\u0924\u0940 \u0939\u0948\u0964<\/p>\n<p>\u092f\u0926\u093f \u0906\u092a \u092c\u093e\u0939\u0930\u0940 \u0917\u0924\u093f\u0935\u093f\u0927\u093f\u092f\u094b\u0902 \u0915\u094b \u092a\u0938\u0902\u0926 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0938\u0941\u092c\u0939 \u092e\u0947\u0902 \u0915\u093e\u092e \u0915\u0930\u0928\u093e \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0939\u0948, \u0916\u093e\u0938\u0915\u0930 \u092c\u0939\u0941\u0924 \u0917\u0930\u094d\u092e \u0926\u093f\u0928\u094b\u0902 \u092e\u0947\u0902\u0964<\/p>\n<h3>3. \u0938\u094d\u0935\u0938\u094d\u0925 \u092d\u094b\u091c\u0928 \u0935\u093f\u0915\u0932\u094d\u092a<\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/miro.medium.com\/max\/750\/1*axW_hwTYGVBRdkyqEAuz5Q.jpeg\" alt=\"\" \/><\/figure>\n<p>\u090f\u0915 \u0938\u0941\u092c\u0939 \u0915\u0938\u0930\u0924 \u090f\u0915 \u0938\u094d\u0935\u0938\u094d\u0925 \u0926\u093f\u0928 \u0915\u0947 \u0932\u093f\u090f \u091f\u094b\u0928 \u0938\u0947\u091f \u0938\u0915\u0924\u093e \u0939\u0948 \u0964<\/p>\n<p><a href=\"https:\/\/www.nature.com\/articles\/s41366-018-0299-3.epdf?\" target=\"_blank\" rel=\"noreferrer noopener\">\u0907\u0902\u091f\u0930\u0928\u0947\u0936\u0928\u0932 \u091c\u0930\u094d\u0928\u0932 \u0911\u092b \u092e\u094b\u091f\u093e\u092a\u093e\u091f\u094d\u0930\u0938\u094d\u091f\u094d\u0921 \u0938\u094b\u0930\u094d\u0938<\/a>\u092e\u0947\u0902 \u092a\u094d\u0930\u0915\u093e\u0936\u093f\u0924 2018 \u0915\u0947 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 2,680 \u0915\u0949\u0932\u0947\u091c \u0915\u0947 \u091b\u093e\u0924\u094d\u0930\u094b\u0902 \u0928\u0947 15 \u0938\u092a\u094d\u0924\u093e\u0939 \u0915\u093e \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0930\u092e \u092a\u0942\u0930\u093e \u0915\u093f\u092f\u093e\u0964 \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u0938\u092a\u094d\u0924\u093e\u0939 \u0915\u093e\u0930\u094d\u0921\u093f\u092f\u094b \u0915\u0947 \u0969 \u0969\u0966 \u092e\u093f\u0928\u091f \u0915\u0947 \u0938\u0924\u094d\u0930 \u0936\u093e\u092e\u093f\u0932 \u0925\u0947 \u0964<\/p>\n<p>\u091b\u093e\u0924\u094d\u0930\u094b\u0902 \u0915\u094b \u0905\u092a\u0928\u0947 \u0916\u093e\u0928\u0947 \u0915\u0947 \u092a\u0948\u091f\u0930\u094d\u0928 \u0915\u094b \u092c\u0926\u0932\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0928\u0939\u0940\u0902 \u0915\u0939\u093e \u0917\u092f\u093e \u0964 \u092b\u093f\u0930 \u092d\u0940, \u091c\u094b \u0932\u094b\u0917 \u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0930\u092e \u0915\u0947 \u0938\u093e\u0925 \u0905\u091f\u0915 \u0938\u094d\u0935\u0938\u094d\u0925 \u092d\u094b\u091c\u0928 \u0935\u093f\u0915\u0932\u094d\u092a \u092c\u0928\u093e\u092f\u093e, \u0915\u092e \u0932\u093e\u0932 \u092e\u093e\u0902\u0938 \u0914\u0930 \u0924\u0932\u093e \u0939\u0941\u0906 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0916\u093e\u0928\u0947 \u0915\u0940 \u0924\u0930\u0939 \u0964<\/p>\n<p>\u091c\u092c\u0915\u093f \u0905\u0927\u094d\u092f\u092f\u0928 \u0926\u093f\u0928 \u0915\u0947 \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u0947 \u0938\u092e\u092f \u0915\u0947 \u0932\u093f\u090f \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u0930\u0940\u0915\u094d\u0937\u0923 \u0928\u0939\u0940\u0902 \u0915\u093f\u092f\u093e, \u0928\u093f\u0937\u094d\u0915\u0930\u094d\u0937\u094b\u0902 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u0915\u0948\u0938\u0947 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0938\u094d\u0935\u0938\u094d\u0925 \u0916\u093e\u0928\u0947 \u0915\u094b \u092a\u094d\u0930\u0947\u0930\u093f\u0924 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964 \u091c\u0932\u094d\u0926\u0940 \u092c\u093e\u0939\u0930 \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0938\u0947 \u0906\u092a \u0926\u093f\u0928 \u092d\u0930 \u092e\u0947\u0902 \u0938\u094d\u0935\u0938\u094d\u0925 \u0935\u093f\u0915\u0932\u094d\u092a \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u094b\u0924\u094d\u0938\u093e\u0939\u093f\u0924 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<h3>4. \u0938\u0924\u0930\u094d\u0915\u0924\u093e \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f<\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/femina.wwmindia.com\/content\/2018\/oct\/info1540897285.jpg\" alt=\"\" \/><\/figure>\n<p>\u0938\u0941\u092c\u0939 \u0915\u0940 \u0915\u0938\u0930\u0924 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0939\u093e\u0930\u094d\u092e\u094b\u0928\u0932 \u0909\u0924\u093e\u0930-\u091a\u0922\u093c\u093e\u0935 \u0915\u0947 \u0932\u093f\u090f \u092c\u0947\u0939\u0924\u0930 \u092e\u0948\u091a \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n<p>\u0915\u094b\u0930\u094d\u091f\u093f\u0938\u094b\u0932 \u090f\u0915 \u0939\u093e\u0930\u094d\u092e\u094b\u0928 \u0939\u0948 \u091c\u094b \u0906\u092a\u0915\u094b \u091c\u093e\u0917\u0924\u093e \u0914\u0930 \u0938\u0924\u0930\u094d\u0915 \u0930\u0916\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u0905\u0915\u094d\u0938\u0930 \u0924\u0928\u093e\u0935 \u0939\u093e\u0930\u094d\u092e\u094b\u0928 \u0915\u0939\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u092f\u0939 \u0915\u0947\u0935\u0932 \u0938\u092e\u0938\u094d\u092f\u093e\u0913\u0902 \u0915\u093e \u0915\u093e\u0930\u0923 \u092c\u0928\u0924\u093e \u0939\u0948 \u091c\u092c \u0935\u0939\u093e\u0902 \u092c\u0939\u0941\u0924 \u091c\u094d\u092f\u093e\u0926\u093e \u092f\u093e \u0907\u0938\u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u092c\u0939\u0941\u0924 \u0915\u092e \u0939\u0948 \u0964<\/p>\n<p>\u0906\u092e\u0924\u094c\u0930 \u092a\u0930, \u0915\u094b\u0930\u094d\u091f\u093f\u0938\u094b\u0932 \u0938\u0941\u092c\u0939 \u092c\u0922\u093c \u091c\u093e\u0924\u093e \u0939\u0948 \u0914\u0930 \u0936\u093e\u092e \u0915\u094b \u0917\u093f\u0930\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 8 \u090f.m \u0915\u0947 \u0906\u0938\u092a\u093e\u0938 \u0905\u092a\u0928\u0947 \u091a\u0930\u092e \u092a\u0930 \u092a\u0939\u0941\u0902\u091a\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u092f\u0926\u093f \u0906\u092a \u090f\u0915 \u0938\u094d\u0935\u0938\u094d\u0925 \u0938\u0930\u094d\u0915\u0948\u0921\u093f\u092f\u0928 \u0932\u092f \u0939\u0948, \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0914\u0930 \u0905\u0927\u093f\u0915 \u0907\u0938 \u0938\u092e\u092f \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u093f\u0921 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u0964<\/p>\n<h3>5. \u0905\u0927\u093f\u0915 \u0938\u092e\u0917\u094d\u0930 \u090a\u0930\u094d\u091c\u093e<\/h3>\n<p>\u0928\u093f\u092f\u092e\u093f\u0924 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u090a\u0930\u094d\u091c\u093e \u092c\u0922\u093c\u093e\u0928\u0947 \u0914\u0930 \u0925\u0915\u093e\u0928 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0909\u0924\u094d\u0915\u0943\u0937\u094d\u091f \u0939\u0948\u0964 \u091c\u092c \u0906\u092a \u092c\u093e\u0939\u0930 \u0915\u093e\u092e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0911\u0915\u094d\u0938\u0940\u091c\u0928 \u0914\u0930 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u094b \u0905\u092a\u0928\u0947 \u0926\u093f\u0932 \u0914\u0930 \u092b\u0947\u092b\u0921\u093c\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092f\u093e\u0924\u094d\u0930\u093e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0964 \u092f\u0939 \u0906\u092a\u0915\u0947 \u0939\u0943\u0926\u092f \u092a\u094d\u0930\u0923\u093e\u0932\u0940, \u0927\u0940\u0930\u091c, \u0914\u0930 \u0938\u092e\u0917\u094d\u0930 \u0938\u0939\u0928\u0936\u0915\u094d\u0924\u093f \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u091c\u0932\u094d\u0926\u0940 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0930\u0915\u0947, \u0906\u092a \u0926\u093f\u0928 \u092d\u0930 \u092e\u0947\u0902 \u0905\u0927\u093f\u0915 \u0938\u0915\u094d\u0930\u093f\u092f \u092e\u0939\u0938\u0942\u0938 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<h3>6. \u092c\u0947\u0939\u0924\u0930 \u092b\u094b\u0915\u0938<\/h3>\n<p>\u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u092d\u0940 \u0927\u094d\u092f\u093e\u0928 \u0914\u0930 \u090f\u0915\u093e\u0917\u094d\u0930\u0924\u093e \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930, \u091a\u093e\u0939\u0947 \u091c\u092c \u0906\u092a \u0907\u0938\u0947 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0964 \u0932\u0947\u0915\u093f\u0928 \u0905\u0917\u0930 \u0906\u092a \u092e\u0941\u0938\u0940\u092c\u0924 \u0926\u093f\u0928 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0927\u094d\u092f\u093e\u0928 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0939\u0948, \u090f\u0915 \u0938\u0941\u092c\u0939 \u0915\u0938\u0930\u0924 \u0938\u093f\u0930\u094d\u092b \u091f\u093f\u0915\u091f \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u0964<\/p>\n<p><a href=\"https:\/\/bjsm.bmj.com\/content\/early\/2019\/04\/24\/bjsports-2018-100168\" target=\"_blank\" rel=\"noreferrer noopener\">\u092c\u094d\u0930\u093f\u091f\u093f\u0936 \u091c\u0930\u094d\u0928\u0932 \u0911\u092b \u0938\u094d\u092a\u094b\u0930\u094d\u091f\u094d\u0938 \u092e\u0947\u0921\u093f\u0938\u093f\u0928<\/a>\u00a0\u092e\u0947\u0902 \u092a\u094d\u0930\u0915\u093e\u0936\u093f\u0924 \u090f\u0915 \u0968\u0966\u0967\u096f \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u0938\u0941\u092c\u0939 \u0915\u0947 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0938\u0947 \u0927\u094d\u092f\u093e\u0928, \u0926\u0943\u0936\u094d\u092f \u0938\u0940\u0916\u0928\u0947 \u0914\u0930 \u0928\u093f\u0930\u094d\u0923\u092f \u0932\u0947\u0928\u0947 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0939\u094b\u0924\u093e \u0939\u0948 \u0964<\/p>\n<p>\u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 \u092a\u094d\u0930\u0924\u093f\u092d\u093e\u0917\u093f\u092f\u094b\u0902 \u0928\u0947 \u091f\u094d\u0930\u0947\u0921\u092e\u093f\u0932 \u092a\u0930 30 \u092e\u093f\u0928\u091f \u0915\u0940 \u092e\u0949\u0930\u094d\u0928\u093f\u0902\u0917 \u0935\u0949\u0915 \u0915\u0947 \u0938\u093e\u0925 \u0914\u0930 \u092c\u093f\u0928\u093e \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u092c\u0948\u0920\u0947 \u0930\u0939\u0928\u0947 \u0915\u093e 8 \u0918\u0902\u091f\u0947 \u0915\u093e \u0926\u094c\u0930 \u092a\u0942\u0930\u093e \u0915\u093f\u092f\u093e \u0964 \u0915\u0941\u091b \u0926\u093f\u0928\u094b\u0902 \u092a\u0930 \u0909\u0928\u094d\u0939\u094b\u0902\u0928\u0947 \u0939\u0930 30 \u092e\u093f\u0928\u091f \u092e\u0947\u0902 3 \u092e\u093f\u0928\u091f \u0915\u093e \u0935\u0949\u0915\u093f\u0902\u0917 \u092c\u094d\u0930\u0947\u0915 \u092d\u0940 \u0932\u093f\u092f\u093e \u0964<\/p>\n<p>\u0938\u0941\u092c\u0939 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u0938\u093e\u0925 \u0926\u093f\u0928 \u0926\u093f\u0928 \u092d\u0930 \u092e\u0947\u0902 \u092c\u0947\u0939\u0924\u0930 \u0905\u0928\u0941\u092d\u0942\u0924\u093f \u0915\u0947 \u0938\u093e\u0925 \u091c\u0941\u0921\u093c\u0947 \u0925\u0947, \u0916\u093e\u0938\u0915\u0930 \u091c\u092c \u0928\u093f\u092f\u092e\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u091f\u0942\u091f \u0915\u0947 \u0938\u093e\u0925 \u092c\u0928\u0924\u0940 \u0939\u0948 \u0964<\/p>\n<h3>7. \u092c\u0947\u0939\u0924\u0930 \u092e\u0942\u0921<\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/blog.hubspot.com\/hubfs\/mood-boosting-websites-compressor.jpg\" alt=\"\" \/><\/figure>\n<p>\u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0924\u0928\u093e\u0935 \u0915\u093e \u090f\u0915 \u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u0909\u092a\u093e\u092f \u0939\u0948\u0964 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u0926\u094c\u0930\u093e\u0928, \u0906\u092a\u0915\u093e \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0905\u0927\u093f\u0915 \u090f\u0902\u0921\u094b\u0930\u094d\u092b\u093f\u0928 \u092c\u0928\u093e\u0924\u093e \u0939\u0948, \u090f\u0915 \u0927\u093e\u0935\u0915 \u0915\u0947 \u0909\u091a\u094d\u091a \u0915\u0947 \u092a\u0940\u091b\u0947 &#8220;\u092b\u0940\u0932 \u0917\u0941\u0921&#8221; \u0928\u094d\u092f\u0942\u0930\u094b\u091f\u094d\u0930\u093e\u0902\u0938\u092e\u0940\u091f\u0930\u0964 \u092f\u0939 \u092d\u0940 \u0909\u0924\u094d\u0938\u0941\u0915 \u0935\u093f\u091a\u093e\u0930\u094b\u0902 \u0938\u0947 \u090f\u0915 \u0935\u094d\u092f\u093e\u0915\u0941\u0932\u0924\u093e \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0926\u094b\u0917\u0941\u0928\u093e \u0939\u094b \u091c\u093e\u0924\u093e \u0939\u0948 \u0964<\/p>\n<p>\u0938\u0941\u092c\u0939 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0938\u0915\u093e\u0930\u093e\u0924\u094d\u092e\u0915 \u0928\u094b\u091f \u092a\u0930 \u0926\u093f\u0928 \u0915\u0940 \u0936\u0941\u0930\u0941\u0906\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0936\u093e\u0928\u0926\u093e\u0930 \u0924\u0930\u0940\u0915\u093e \u0939\u0948\u0964 \u0906\u092a \u092d\u0940 \u0909\u092a\u0932\u092c\u094d\u0927\u093f \u0915\u0940 \u092d\u093e\u0935\u0928\u093e \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0947\u0902\u0917\u0947, \u0906\u092a \u0926\u093f\u0928 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0906\u0936\u093e\u0935\u093e\u0926\u0940 \u0926\u0943\u0937\u094d\u091f\u093f\u0915\u094b\u0923 \u0926\u0947 \u0930\u0939\u0940 \u0939\u0948 \u0964<\/p>\n<h3>8. \u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928<\/h3>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4703705\/\" target=\"_blank\" rel=\"noreferrer noopener\">EBioMedicineTrustTrusted \u0938\u094d\u0930\u094b\u0924<\/a>\u092e\u0947\u0902 \u092a\u094d\u0930\u0915\u093e\u0936\u093f\u0924 \u090f\u0915 \u091b\u094b\u091f\u0947 \u0938\u0947 \u0968\u0966\u0967\u096b \u0905\u0927\u094d\u092f\u092f\u0928 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930, \u091c\u0932\u094d\u0926\u0940 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0935\u091c\u0928 \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u0964<\/p>\n<p>\u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 10 \u092f\u0941\u0935\u0915\u094b\u0902 \u0928\u0947 \u0905\u0932\u0917-\u0905\u0932\u0917 \u0938\u0924\u094d\u0930\u094b\u0902 \u092e\u0947\u0902 \u0938\u0941\u092c\u0939, \u0926\u094b\u092a\u0939\u0930 \u0914\u0930 \u0936\u093e\u092e \u0915\u094b \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u093f\u092f\u093e \u0964 \u0936\u094b\u0927\u0915\u0930\u094d\u0924\u093e\u0913\u0902 \u0928\u0947 \u092a\u093e\u092f\u093e \u0915\u093f \u0928\u093e\u0936\u094d\u0924\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 \u0938\u0941\u092c\u0939 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0930\u0928\u0947 \u092a\u0930 24 \u0918\u0902\u091f\u0947 \u092b\u0948\u091f \u092c\u0930\u094d\u0928 \u0938\u092c\u0938\u0947 \u091c\u094d\u092f\u093e\u0926\u093e \u0939\u094b\u0924\u093e \u0925\u093e\u0964<\/p>\n<p>\u092f\u0926\u093f \u0906\u092a \u0905\u092a\u0928\u093e \u0935\u091c\u0928 \u0915\u092e \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0938\u0941\u092c\u0939 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n<h3>9. \u092d\u0942\u0916 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923<\/h3>\n<p>\u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0924\u094c\u0930 \u092a\u0930, \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0918\u094d\u0930\u0940\u0932\u093f\u0928, \u092d\u0942\u0916 \u0939\u093e\u0930\u094d\u092e\u094b\u0928 \u0915\u094b \u0915\u092e \u0915\u0930\u0915\u0947 \u0906\u092a\u0915\u0940 \u092d\u0942\u0916 \u0915\u094b \u0935\u093f\u0928\u093f\u092f\u092e\u093f\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u0924\u0943\u092a\u094d\u0924\u093f \u0939\u093e\u0930\u094d\u092e\u094b\u0928 \u092d\u0940 \u092c\u0922\u093c\u093e\u0924\u093e \u0939\u0948, \u091c\u0948\u0938\u0947 \u092a\u0947\u092a\u094d\u091f\u093e\u0907\u0921 \u0935\u093e\u0908 \u0914\u0930 \u0917\u094d\u0932\u0942\u0915\u093e\u0917\u0928 \u091c\u0948\u0938\u0947 \u092a\u0947\u092a\u094d\u091f\u093e\u0907\u0921-1\u0964<\/p>\n<p>\u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0938\u0941\u092c\u0939 \u092c\u093e\u0939\u0930 \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0938\u0947 \u0906\u092a\u0915\u0940 \u092d\u0942\u0916 \u0914\u0930 \u092d\u0940 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n<p>2012 \u092e\u0947\u0902\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22617393\" target=\"_blank\" rel=\"noreferrer noopener\">\u092e\u0947\u0921\u093f\u0938\u093f\u0928 \u090f\u0902\u0921 \u0938\u093e\u0907\u0902\u0938 \u0907\u0928 \u0938\u094d\u092a\u094b\u0930\u094d\u091f\u094d\u0938 \u090f\u0902\u0921 \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c \u092e\u0947\u0902<\/a>\u092a\u094d\u0930\u0915\u093e\u0936\u093f\u0924 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 35 \u092e\u0939\u093f\u0932\u093e\u090f\u0902 \u0938\u0941\u092c\u0939 45 \u092e\u093f\u0928\u091f \u0924\u0915 \u091f\u094d\u0930\u0947\u0921\u092e\u093f\u0932 \u092a\u0930 \u091a\u0932\u0940\u0964 \u0907\u0938\u0915\u0947 \u092c\u093e\u0926 \u0936\u094b\u0927\u0915\u0930\u094d\u0924\u093e\u0913\u0902 \u0928\u0947 \u092e\u0939\u093f\u0932\u093e\u0913\u0902 \u0915\u0947 \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0915\u0940 \u0924\u0930\u0902\u0917\u094b\u0902 \u0915\u094b \u092e\u093e\u092a\u093e \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0909\u0928\u094d\u0939\u094b\u0902\u0928\u0947 \u092b\u0942\u0932\u094b\u0902 (\u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923) \u0914\u0930 \u092d\u094b\u091c\u0928 \u0915\u0940 \u0924\u0938\u094d\u0935\u0940\u0930\u0947\u0902 \u0926\u0947\u0916\u0940\u0902 \u0964<\/p>\n<p>\u090f\u0915 \u0938\u092a\u094d\u0924\u093e\u0939 \u092c\u093e\u0926, \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e \u0938\u0941\u092c\u0939 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u092c\u093f\u0928\u093e \u0926\u094b\u0939\u0930\u093e\u092f\u093e \u0917\u092f\u093e \u0925\u093e \u0964 \u0936\u094b\u0927\u0915\u0930\u094d\u0924\u093e\u0913\u0902 \u0928\u0947 \u092a\u093e\u092f\u093e \u0915\u093f \u0938\u0941\u092c\u0939 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0928\u0939\u0940\u0902 \u0915\u0930\u0928\u0947 \u092a\u0930 \u092e\u0939\u093f\u0932\u093e\u0913\u0902 \u0915\u0947 \u0926\u093f\u092e\u093e\u0917 \u092e\u0947\u0902 \u0916\u093e\u0928\u0947 \u0915\u0940 \u0924\u0938\u094d\u0935\u0940\u0930\u094b\u0902 \u0915\u094b \u0932\u0947\u0915\u0930 \u092e\u091c\u092c\u0942\u0924 \u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e\u00a0<em>\u0939\u0941\u0908\u00a0<\/em>\u0964<\/p>\n<p>\u0907\u0938\u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u0938\u0941\u092c\u0939 \u0915\u0947 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u0915\u093f \u0906\u092a\u0915\u093e \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0916\u093e\u0926\u094d\u092f \u0938\u0902\u0915\u0947\u0924\u094b\u0902 \u0915\u093e \u091c\u0935\u093e\u092c \u0915\u0948\u0938\u0947 \u0926\u0947\u0924\u093e \u0939\u0948\u0964<\/p>\n<h3>10. \u0938\u092e\u0917\u094d\u0930 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f<\/h3>\n<p>\u090f\u0915 \u091c\u0932\u094d\u0926\u0940 \u0915\u0938\u0930\u0924 \u0915\u0947 \u092d\u0924\u094d\u0924\u094b\u0902 \u0938\u0941\u092c\u0939 \u092e\u0947\u0902 \u092c\u0902\u0926 \u0928\u0939\u0940\u0902 \u0939\u0948 \u0964 \u091a\u093f\u0915\u093f\u0924\u094d\u0938\u093e \u0914\u0930 \u0935\u093f\u091c\u094d\u091e\u093e\u0928 \u092e\u0947\u0902 \u0916\u0947\u0932\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22617393\" target=\"_blank\" rel=\"noreferrer noopener\">\u0914\u0930 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u094b\u0902 \u092e\u0947\u0902<\/a>\u0907\u0938\u0940 2012 \u0915\u0947 \u0905\u0927\u094d\u092f\u092f\u0928 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930, \u0938\u0941\u092c\u0939 \u0915\u0940 \u0915\u0935\u093e\u092f\u0926 \u092a\u0942\u0930\u0947 \u0926\u093f\u0928 \u0905\u0927\u093f\u0915 \u0906\u0902\u0926\u094b\u0932\u0928 \u0938\u0947 \u091c\u0941\u0921\u093c\u0940 \u0939\u0941\u0908 \u0939\u0948\u0964<\/p>\n<p>\u0938\u0941\u092c\u0939 45 \u092e\u093f\u0928\u091f \u0924\u0915 \u091a\u0932\u0928\u0947 \u0915\u0947 \u092c\u093e\u0926 \u092a\u094d\u0930\u0924\u093f\u092d\u093e\u0917\u093f\u092f\u094b\u0902 \u0928\u0947 \u0905\u0917\u0932\u0947 24 \u0918\u0902\u091f\u0947 \u092e\u0947\u0902 \u092b\u093f\u091c\u093f\u0915\u0932 \u090f\u0915\u094d\u091f\u093f\u0935\u093f\u091f\u0940 \u092e\u0947\u0902 \u0907\u091c\u093e\u092b\u093e \u0926\u093f\u0916\u093e\u092f\u093e\u0964<\/p>\n<p>\u092f\u0926\u093f \u0906\u092a \u090f\u0915 \u0905\u0927\u093f\u0915 \u0938\u0915\u094d\u0930\u093f\u092f \u091c\u0940\u0935\u0928 \u0936\u0948\u0932\u0940 \u091c\u0940\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0938\u0941\u092c\u0939 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u090f\u0915 \u0939\u093e\u0925 \u0909\u0927\u093e\u0930 \u0926\u0947 \u0938\u0915\u0924\u093e \u0939\u0948 \u0964<\/p>\n<h3>11. \u0930\u0915\u094d\u0924 \u0917\u094d\u0932\u0942\u0915\u094b\u091c \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923<\/h3>\n<p>\u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u092a\u094d\u0930\u0915\u093e\u0930 1 \u092e\u0927\u0941\u092e\u0947\u0939 (T1DM) \u0915\u0947 \u092a\u094d\u0930\u092c\u0902\u0927\u0928 \u0915\u093e \u090f\u0915 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u093f\u0938\u094d\u0938\u093e \u0939\u0948\u0964 \u0932\u0947\u0915\u093f\u0928 T1DM \u0915\u0947 \u0938\u093e\u0925 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f, \u092f\u0939 \u092c\u093e\u0939\u0930 \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091a\u0941\u0928\u094c\u0924\u0940\u092a\u0942\u0930\u094d\u0923 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u0964 \u0935\u094d\u092f\u093e\u092f\u093e\u092e\u00a0<a href=\"https:\/\/www.healthline.com\/health\/hypoglycemia\">\u0939\u093e\u0907\u092a\u094b\u0917\u094d\u0932\u093e\u0907\u0938\u0940\u092e\u093f\u092f\u093e,<\/a>\u092f\u093e \u0915\u092e \u0930\u0915\u094d\u0924 \u0917\u094d\u0932\u0942\u0915\u094b\u091c \u0915\u093e \u0916\u0924\u0930\u093e \u092c\u0928 \u0917\u092f\u093e \u0939\u0948\u0964<\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4604526\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u092e\u0927\u0941\u092e\u0947\u0939 \u0935\u093f\u091c\u094d\u091e\u093e\u0928 \u0914\u0930 \u092a\u094d\u0930\u094c\u0926\u094d\u092f\u094b\u0917\u093f\u0915\u0940 \u0915\u0947 \u091c\u0930\u094d\u0928\u0932<\/a>\u00a0\u092e\u0947\u0902 \u092a\u094d\u0930\u0915\u093e\u0936\u093f\u0924 \u090f\u0915 \u0968\u0966\u0967\u096b \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u0938\u0941\u092c\u0939 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0939\u0948 \u0915\u093f \u091c\u094b\u0916\u093f\u092e \u0915\u092e \u0915\u0930\u0924\u0940 \u0939\u0948 \u0964 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902, T1DM \u0915\u0947 \u0938\u093e\u0925 \u0969\u096b \u0935\u092f\u0938\u094d\u0915\u094b\u0902 \u0938\u0941\u092c\u0939 \u0914\u0930 \u0926\u094b\u092a\u0939\u0930 \u091f\u094d\u0930\u0947\u0921\u092e\u093f\u0932 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0915\u0947 \u0926\u094b \u0905\u0932\u0917 \u0938\u0924\u094d\u0930 \u0915\u093f\u092f\u093e \u0964<\/p>\n<p>\u0926\u094b\u092a\u0939\u0930 \u0915\u0947 \u0938\u0924\u094d\u0930\u094b\u0902 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902, \u0938\u0941\u092c\u0939 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0915\u0947 \u092c\u093e\u0926 \u0939\u093e\u0907\u092a\u094b\u0917\u094d\u0932\u093e\u0907\u0938\u0947\u092e\u093f\u0915 \u0918\u091f\u0928\u093e\u0913\u0902 \u0915\u093e \u090f\u0915 \u0915\u092e \u091c\u094b\u0916\u093f\u092e \u092a\u094d\u0930\u0938\u094d\u0924\u0941\u0924 \u0915\u093f\u092f\u093e \u0964<\/p>\n<p>\u0936\u094b\u0927\u0915\u0930\u094d\u0924\u093e\u0913\u0902 \u0915\u094b \u0932\u0917\u0924\u093e \u0939\u0948 \u0915\u093f \u0915\u094b\u0930\u094d\u091f\u093f\u0938\u094b\u0932 \u0916\u0947\u0932\u0928\u0947 \u092a\u0930 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u0964 \u092c\u0922\u093c\u0924\u0940 \u0938\u0924\u0930\u094d\u0915\u0924\u093e \u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0915\u094b\u0930\u094d\u091f\u093f\u0938\u094b\u0932 \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0915\u094b \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092d\u0940 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u0928\u093f\u091a\u0932\u0947 \u0938\u094d\u0924\u0930, \u091c\u094b \u0926\u093f\u0928 \u092e\u0947\u0902 \u092c\u093e\u0926 \u092e\u0947\u0902 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u0939\u093e\u0907\u092a\u094b\u0917\u094d\u0932\u093e\u0907\u0938\u0940\u092e\u093f\u092f\u093e \u0915\u0947 \u0932\u093f\u090f \u0935\u093f\u0915\u0938\u093f\u0924 \u0915\u0930\u0928\u093e \u0906\u0938\u093e\u0928 \u092c\u0928\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<h3>12. \u0930\u0915\u094d\u0924\u091a\u093e\u092a \u092a\u094d\u0930\u092c\u0902\u0927\u0928<\/h3>\n<p>\u0938\u0902\u092f\u0941\u0915\u094d\u0924 \u0930\u093e\u091c\u094d\u092f \u0905\u092e\u0947\u0930\u093f\u0915\u093e \u092e\u0947\u0902,\u00a0<a href=\"https:\/\/www.cdc.gov\/dhdsp\/data_statistics\/fact_sheets\/fs_bloodpressure.htm\" target=\"_blank\" rel=\"noreferrer noopener\">3 \u0935\u092f\u0938\u094d\u0915\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 1 \u092e\u0947\u0902<\/a>\u00a0\u0909\u091a\u094d\u091a \u0930\u0915\u094d\u0924\u091a\u093e\u092a, \u092f\u093e \u0909\u091a\u094d\u091a \u0930\u0915\u094d\u0924\u091a\u093e\u092a \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0938\u094d\u0935\u093e\u092d\u093e\u0935\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u0909\u091a\u094d\u091a \u0930\u0915\u094d\u0924\u091a\u093e\u092a \u0915\u094b \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0938\u0930\u094d\u0935\u094b\u0924\u094d\u0924\u092e \u0924\u0930\u0940\u0915\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948\u0964 \u0932\u0947\u0915\u093f\u0928 \u090f\u0915 \u091b\u094b\u091f\u0947 \u0938\u0947 \u0968\u0966\u0967\u096a \u0905\u0927\u094d\u092f\u092f\u0928 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4270305\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0938\u0902\u0935\u0939\u0928\u0940 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0914\u0930 \u091c\u094b\u0916\u093f\u092e \u092a\u094d\u0930\u092c\u0902\u0927\u0928<\/a>\u00a0\u092e\u0947\u0902 \u092a\u094d\u0930\u0915\u093e\u0936\u093f\u0924 \u0938\u0941\u092c\u0939 \u092e\u0947\u0902 \u0915\u0938\u0930\u0924 \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0915\u0926\u092e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u0964<\/p>\n<p>\u0924\u0940\u0928 \u0905\u0932\u0917-\u0905\u0932\u0917 \u0938\u0924\u094d\u0930\u094b\u0902 \u092e\u0947\u0902, 7 \u090f.m, 1 \u092a\u0940.m, \u0914\u0930 7 \u092a\u0940.m \u092a\u0930 \u091f\u094d\u0930\u0947\u0921\u092e\u093f\u0932 \u092a\u0930 20 \u092a\u094d\u0930\u0940\u0939\u093e\u0907\u092a\u0930\u094d\u091f\u0947\u0902\u0938\u093f\u0935 \u0935\u092f\u0938\u094d\u0915\u094b\u0902 \u0928\u0947 \u092a\u094d\u0930\u092f\u094b\u0917 \u0915\u093f\u092f\u093e\u0964 \u092a\u094d\u0930\u0924\u093f\u092d\u093e\u0917\u093f\u092f\u094b\u0902 \u0928\u0947 \u0905\u092a\u0928\u0947 \u092c\u094d\u0932\u0921 \u092a\u094d\u0930\u0947\u0936\u0930 \u0930\u093f\u0938\u094d\u092a\u0949\u0928\u094d\u0938 \u092a\u0930 \u0928\u091c\u0930 \u0930\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092e\u0947\u0921\u093f\u0915\u0932 \u0921\u093f\u0935\u093e\u0907\u0938 \u092d\u0940 \u092a\u0939\u0928\u0940 \u0925\u0940 \u0964<\/p>\n<p>\u0936\u094b\u0927\u0915\u0930\u094d\u0924\u093e\u0913\u0902 \u0928\u0947 \u092a\u093e\u092f\u093e \u0915\u093f \u0938\u092c\u0938\u0947 \u0905\u0928\u0941\u0915\u0942\u0932 \u0930\u0915\u094d\u0924\u091a\u093e\u092a \u092e\u0947\u0902 \u092a\u0930\u093f\u0935\u0930\u094d\u0924\u0928 7 \u090f.m \u0915\u0938\u0930\u0924 \u0915\u0947 \u0926\u093f\u0928\u094b\u0902 \u092e\u0947\u0902 \u0939\u0941\u0906 \u0964<\/p>\n<h3>13. \u092c\u0947\u0939\u0924\u0930 \u0928\u0940\u0902\u0926<\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/2467\/6883\/articles\/Good-Sleep-Blog-image-new_1200x.jpg?v=1516184979\" alt=\"\" \/><\/figure>\n<p>\u090f\u0915 \u091c\u0932\u094d\u0926\u0940 \u0915\u0938\u0930\u0924 \u0939\u094b \u0930\u0939\u0940 \u0939\u0948 \u092c\u0938 \u0915\u094d\u092f\u093e \u0906\u092a \u090f\u0915 \u0905\u091a\u094d\u091b\u0940 \u0930\u093e\u0924 \u0915\u093e \u0906\u0930\u093e\u092e \u092a\u093e\u0928\u0947 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948 \u0964 \u0935\u0948\u0938\u094d\u0915\u0941\u0932\u0930 \u0939\u0947\u0932\u094d\u0925 \u090f\u0902\u0921 \u0930\u093f\u0938\u094d\u0915 \u092e\u0948\u0928\u0947\u091c\u092e\u0947\u0902\u091f\u091f\u094d\u0930\u0938\u094d\u091f\u094d\u0921 \u0938\u094b\u0930\u094d\u0938 \u092e\u0947\u0902 \u0907\u0938\u0940 2014 \u0915\u0947 \u0905\u0927\u094d\u092f\u092f\u0928 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u093e \u0915\u093f \u0935\u092f\u0938\u094d\u0915\u094b\u0902 \u0915\u094b 7 \u090f.m \u092e\u0947\u0902 \u092a\u094d\u0930\u092f\u094b\u0917 \u0915\u093f\u090f \u0917\u090f \u0926\u093f\u0928\u094b\u0902 \u092a\u0930 \u092c\u0947\u0939\u0924\u0930 \u0928\u0940\u0902\u0926 \u092e\u093f\u0932\u0940\u0964<\/p>\n<p>\u0938\u0941\u092c\u0939 \u0915\u0938\u0930\u0924 \u0915\u0947 \u092c\u093e\u0926, \u092a\u094d\u0930\u0924\u093f\u092d\u093e\u0917\u093f\u092f\u094b\u0902 \u0915\u094b \u0917\u0939\u0930\u0940 \u0928\u0940\u0902\u0926 \u092e\u0947\u0902 \u0905\u0927\u093f\u0915 \u0938\u092e\u092f \u092c\u093f\u0924\u093e\u092f\u093e \u0914\u0930 \u0915\u092e \u0930\u093e\u0924 awakenings \u0905\u0928\u0941\u092d\u0935\u0940 \u0964 \u0907\u0938\u0938\u0947 \u0909\u0928\u094d\u0939\u0947\u0902 \u0938\u094b \u091c\u093e\u0928\u0947 \u092e\u0947\u0902 \u092d\u0940 \u0915\u092e \u0938\u092e\u092f \u0932\u0917\u093e\u0964<\/p>\n<p>\u0938\u0941\u092c\u0939 \u092c\u093e\u0939\u0930 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0914\u0930 \u092d\u0940 \u0905\u0927\u093f\u0915 \u0928\u0940\u0902\u0926 \u0938\u0947 \u0938\u0902\u092c\u0902\u0927\u093f\u0924 \u092d\u0924\u094d\u0924\u094b\u0902 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948 \u0964 \u0926\u093f\u0928 \u0915\u0940 \u0936\u0941\u0930\u0941\u0906\u0924 \u092e\u0947\u0902 \u092a\u094d\u0930\u0915\u093e\u0936 \u090f\u0915\u094d\u0938\u092a\u094b\u091c\u0930 \u0930\u093e\u0924 \u092e\u0947\u0902 \u092e\u0947\u0932\u093e\u091f\u094b\u0928\u093f\u0928 \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n<h2>\u0915\u094d\u092f\u093e \u0906\u092a\u0915\u094b \u092a\u0939\u0932\u0947 \u0916\u093e\u0928\u093e \u091a\u093e\u0939\u093f\u090f?<\/h2>\n<p>\u0928\u093e\u0936\u094d\u0924\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 \u092c\u093e\u0939\u0930 \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0915\u0941\u091b \u092b\u093e\u092f\u0926\u0947 \u0939\u0948\u0902, \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0938\u0947 \u092a\u0939\u0932\u0947 \u0905\u092a\u0928\u0947 \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0915\u094b \u0938\u094d\u0925\u093f\u0930 \u0915\u0930\u0928\u093e \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948\u0964 \u0905\u0928\u094d\u092f\u0925\u093e, \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0906\u092a\u0915\u0940 \u0915\u0938\u0930\u0924 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u0936\u0915\u094d\u0924\u093f \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u0915\u0920\u093f\u0928 \u0938\u092e\u092f \u0939\u094b\u0917\u093e\u0964<\/p>\n<p>\u0938\u0941\u092c\u0939 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0938\u0947 \u092a\u0939\u0932\u0947 \u0915\u093e\u0930\u094d\u092c\u094d\u0938 \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u0932\u094d\u0915\u093e \u092d\u094b\u091c\u0928 \u0916\u093e\u090f\u0902\u0964 \u092f\u0947 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u0932\u093f\u090f \u090a\u0930\u094d\u091c\u093e \u0914\u0930 \u092a\u094d\u0930\u093e\u0907\u092e \u0906\u092a\u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0947\u0902\u0917\u0947\u0964<\/p>\n<p>\u0906\u0926\u0930\u094d\u0936 \u092a\u0942\u0930\u094d\u0935 \u0915\u0938\u0930\u0924 \u092d\u094b\u091c\u0928 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902:<\/p>\n<ul>\n<li>\u0915\u0947\u0932\u093e \u0914\u0930 \u092e\u0942\u0902\u0917\u092b\u0932\u0940 \u0915\u093e 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\u0915\u094c\u0928 \u0938\u0947 \u0938\u092e\u092f \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u092c\u093e\u0926, \u0906\u092a\u0915\u094b \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0915\u093e\u0930\u094d\u092c \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u094d\u091f\u094b\u0930 \u0915\u0940 \u092d\u0930\u092a\u093e\u0908 \u0915\u0930\u0928\u0940 \u0939\u094b\u0917\u0940\u0964 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 15 \u092e\u093f\u0928\u091f \u0915\u0947 \u092d\u0940\u0924\u0930, \u0915\u0938\u0930\u0924 \u0915\u0947 \u092c\u093e\u0926 \u092d\u094b\u091c\u0928 \u0915\u093e \u0906\u0928\u0902\u0926 \u0932\u0947\u0902, \u091c\u0948\u0938\u0947:<\/p>\n<ul>\n<li>\u092a\u0942\u0930\u0947 \u0905\u0928\u093e\u091c \u0930\u094b\u091f\u0940 \u0914\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u091f\u0930\u094d\u0915\u0940 \u0938\u0948\u0902\u0921\u0935\u093f\u091a<\/li>\n<li>\u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092a\u093e\u0909\u0921\u0930 \u0914\u0930 \u092b\u0932 \u0915\u0947 \u0938\u093e\u0925 \u0920\u0917<\/li>\n<li>\u091c\u093e\u092e\u0941\u0928 \u0915\u0947 \u0938\u093e\u0925 \u0917\u094d\u0930\u0940\u0915 \u0926\u0939\u0940<\/li>\n<\/ul>\n<p>\u0905\u092a\u0928\u0940 \u0915\u0938\u0930\u0924 \u0938\u0947 \u092a\u0939\u0932\u0947, \u0926\u094c\u0930\u093e\u0928 \u0914\u0930 \u092c\u093e\u0926 \u092e\u0947\u0902 \u092c\u0939\u0941\u0924 \u0938\u093e\u0930\u093e \u092a\u093e\u0928\u0940 \u092a\u0940\u0928\u093e \u0928 \u092d\u0942\u0932\u0947\u0902\u0964<\/p>\n<h2>\u0938\u0941\u092c\u0939 \u092c\u0928\u093e\u092e \u0936\u093e\u092e<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/vjIgAhWfeLw\/maxresdefault.jpg\" alt=\"\" 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