{"id":6830,"date":"2024-10-01T00:00:07","date_gmt":"2024-10-01T00:00:07","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6830"},"modified":"2024-10-01T17:32:46","modified_gmt":"2024-10-01T17:32:46","slug":"10-science-backed-reasons-to-eat-more-protein","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/10-science-backed-reasons-to-eat-more-protein\/","title":{"rendered":"10 \u0935\u093f\u091c\u094d\u091e\u093e\u0928 \u0938\u092e\u0930\u094d\u0925\u093f\u0924 \u0915\u093e\u0930\u0923 \u0905\u0927\u093f\u0915 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0916\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f"},"content":{"rendered":"<p>\u0935\u0938\u093e \u0914\u0930 \u0915\u093e\u0930\u094d\u092c\u094d\u0938 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092a\u094d\u0930\u092d\u093e\u0935 \u0935\u093f\u0935\u093e\u0926\u093e\u0938\u094d\u092a\u0926 \u0939\u0948\u0902\u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0932\u0917\u092d\u0917 \u0939\u0930 \u0915\u094b\u0908 \u0907\u0938 \u092c\u093e\u0924 \u0938\u0947 \u0938\u0939\u092e\u0924 \u0939\u0948 \u0915\u093f \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948\u0964<\/p> <p>\u091c\u094d\u092f\u093e\u0926\u093e\u0924\u0930 \u0932\u094b\u0917 \u0915\u092e\u0940 \u0915\u094b \u0930\u094b\u0915\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0916\u093e\u0924\u0947 \u0939\u0948\u0902, \u0932\u0947\u0915\u093f\u0928 \u0915\u0941\u091b \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u092c\u0939\u0941\u0924 \u0905\u0927\u093f\u0915 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 \u0938\u0947\u0935\u0928 \u0915\u0947 \u0938\u093e\u0925 \u092c\u0947\u0939\u0924\u0930 \u0915\u0930\u0947\u0902\u0917\u0947\u0964<\/p> <p>\u0915\u0908 \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u090f\u0915 \u0909\u091a\u094d\u091a \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0906\u0939\u093e\u0930 \u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0914\u0930 \u091a\u092f\u093e\u092a\u091a\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u092e\u0941\u0916 \u0932\u093e\u092d \u0939\u0948 \u0964<\/p> <p>\u092f\u0939\u093e\u0902 \u0935\u093f\u091c\u094d\u091e\u093e\u0928 \u0906\u0927\u093e\u0930\u093f\u0924 10 \u0915\u093e\u0930\u0923 \u0905\u0927\u093f\u0915 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0916\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902 \u0964<\/p> <h2 class=\"wp-block-heading\"><a>1. Reduces Appetite and Hunger Levels<\/a><\/h2> <p>\u0924\u0940\u0928 \u092e\u0948\u0915\u094d\u0930\u094b\u0928\u094d\u092f\u0942\u091f\u094d\u0930\u093f\u090f\u0902\u091f\u094d\u0938- \u0935\u0938\u093e, \u0915\u093e\u0930\u094d\u092c\u094d\u0938 \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 &#8211; \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0905\u0932\u0917-\u0905\u0932\u0917 \u0924\u0930\u0940\u0915\u094b\u0902 \u0938\u0947 \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <p>\u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0905\u092c \u0924\u0915 \u0915\u093e \u0938\u092c\u0938\u0947 \u0905\u0927\u093f\u0915 \u092d\u0930\u0928\u0947 \u0938\u0947 \u0939\u0948 \u0964 \u092f\u0939 \u0906\u092a\u0915\u094b \u0915\u092e \u092d\u094b\u091c\u0928 \u0915\u0947 \u0938\u093e\u0925 \u0905\u0927\u093f\u0915 \u092a\u0942\u0930\u094d\u0923 \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p> <p>\u092f\u0939 \u0906\u0902\u0936\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u0907\u0938\u0932\u093f\u090f \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092d\u0942\u0916 \u0939\u093e\u0930\u094d\u092e\u094b\u0928 ghrelin \u0915\u0947 \u0905\u092a\u0928\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u0915\u092e \u0915\u0930 \u0926\u0947\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u092a\u0947\u092a\u094d\u091f\u093e\u0907\u0921 \u0935\u093e\u0908\u0935\u093e\u0908 \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u092d\u0940 \u092c\u0922\u093c\u093e \u0926\u0947\u0924\u093e \u0939\u0948, \u090f\u0915 \u0939\u093e\u0930\u094d\u092e\u094b\u0928 \u091c\u094b \u0906\u092a\u0915\u094b \u092a\u0942\u0930\u093e \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u093e\u0924\u093e \u0939\u0948\u0964<\/p> <p>\u092d\u0942\u0916 \u092a\u0930 \u092f\u0947 \u092a\u094d\u0930\u092d\u093e\u0935 \u0936\u0915\u094d\u0924\u093f\u0936\u093e\u0932\u0940 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902, \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u0947 15% \u0938\u0947 30% \u0938\u0947 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u0938\u0947\u0935\u0928 \u092c\u0922\u093c\u093e\u0928\u0947 \u0938\u0947 \u0905\u0927\u093f\u0915 \u0935\u091c\u0928 \u0935\u093e\u0932\u0940 \u092e\u0939\u093f\u0932\u093e\u090f\u0902 \u091c\u093e\u0928\u092c\u0942\u091d\u0915\u0930 \u0915\u0941\u091b \u092d\u0940 \u0938\u0940\u092e\u093f\u0924 \u0915\u093f\u090f \u092c\u093f\u0928\u093e \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u0926\u093f\u0928 441 \u0915\u092e \u0915\u0948\u0932\u094b\u0930\u0940 \u0916\u093e\u0924\u0940 \u0939\u0948\u0902\u0964<\/p> <p>\u092f\u0926\u093f \u0906\u092a\u0915\u094b \u0935\u091c\u0928 \u092f\u093e \u092a\u0947\u091f \u0915\u0940 \u091a\u0930\u094d\u092c\u0940 \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u0948, \u0924\u094b \u0905\u092a\u0928\u0947 \u0915\u0941\u091b \u0915\u093e\u0930\u094d\u092c\u094d\u0938 \u0914\u0930 \u0935\u0938\u093e \u0915\u094b \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 \u0938\u093e\u0925 \u092c\u0926\u0932\u0928\u0947 \u092a\u0930 \u0935\u093f\u091a\u093e\u0930 \u0915\u0930\u0947\u0902\u0964 \u092f\u0939 \u092e\u093e\u0902\u0938 \u092f\u093e \u092e\u091b\u0932\u0940 \u0915\u0947 \u0915\u0941\u091b \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u0915\u093e\u091f\u0928\u0947 \u091c\u094b\u0921\u093c\u0924\u0947 \u0938\u092e\u092f \u0905\u092a\u0928\u0947 \u0906\u0932\u0942 \u092f\u093e \u091a\u093e\u0935\u0932 \u0915\u094b \u091b\u094b\u091f\u0947 \u092a\u0930\u094b\u0938\u0928\u0947 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0938\u0930\u0932 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong><\/p><p>A high-protein diet reduces hunger, helping you eat fewer calories. This is caused by the improved function of weight-regulating hormones.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">2. \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0914\u0930 \u0924\u093e\u0915\u0924 \u092c\u0922\u093c \u091c\u093e\u0924\u0940 \u0939\u0948<\/h2> <p>\u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0906\u092a\u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u093e \u092c\u093f\u0932\u094d\u0921\u093f\u0902\u0917 \u092c\u094d\u0932\u0949\u0915 \u0939\u0948\u0964<\/p> <p>\u0907\u0938\u0932\u093f\u090f, \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0940 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u092e\u093e\u0924\u094d\u0930\u093e \u0916\u093e\u0928\u0947 \u0938\u0947 \u0906\u092a\u0915\u094b \u0905\u092a\u0928\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932\u0924\u0940 \u0939\u0948 \u0914\u0930 \u091c\u092c \u0906\u092a \u0936\u0915\u094d\u0924\u093f \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0924\u094b \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0935\u093f\u0915\u093e\u0938 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0924\u093e \u0939\u0948\u0964<\/p> <p>\u0915\u0908 \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 \u092c\u0939\u0941\u0924 \u0916\u093e\u0928\u0947 \u0938\u0947 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0914\u0930 \u0924\u093e\u0915\u0924 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p> <p>\u092f\u0926\u093f \u0906\u092a \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u0938\u0915\u094d\u0930\u093f\u092f \u0939\u0948\u0902, \u0935\u091c\u0928 \u0909\u0920\u093e \u0930\u0939\u0947 \u0939\u0948\u0902, \u092f\u093e \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0939\u093e\u0938\u093f\u0932 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a\u0915\u094b \u092f\u0939 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u0948 \u0915\u093f \u0906\u092a\u0915\u094b \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092e\u093f\u0932 \u0930\u0939\u093e \u0939\u0948\u0964<\/p> <p>\u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u0938\u0947\u0935\u0928 \u0905\u0927\u093f\u0915 \u0930\u0916\u0928\u0947 \u0938\u0947 \u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u0915\u092e\u0940 \u0915\u094b \u0930\u094b\u0915\u0928\u0947 \u092e\u0947\u0902 \u092d\u0940 \u092e\u0926\u0926 \u092e\u093f\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong><\/p><p>Muscle is made primarily of protein. High protein intake can help you gain muscle mass and strength while reducing muscle loss during weight loss.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">3. \u0906\u092a\u0915\u0940 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0905\u091a\u094d\u091b\u093e<\/h2> <p>\u090f\u0915 \u091a\u0932 \u0930\u0939\u0947 \u092e\u093f\u0925\u0915 \u0935\u093f\u091a\u093e\u0930 \u0939\u0948 \u0915\u093f \u092a\u094d\u0930\u094b\u091f\u0940\u0928-\u092e\u0941\u0916\u094d\u092f \u0930\u0942\u092a \u0938\u0947 \u092a\u0936\u0941 \u092a\u094d\u0930\u094b\u091f\u0940\u0928-\u0905\u092a\u0928\u0940 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092c\u0941\u0930\u093e \u0939\u0948 \u092c\u0928\u093e\u090f \u0930\u0916\u0924\u093e \u0939\u0948 \u0964<\/p> <p>\u092f\u0939 \u0907\u0938 \u0935\u093f\u091a\u093e\u0930 \u092a\u0930 \u0906\u0927\u093e\u0930\u093f\u0924 \u0939\u0948 \u0915\u093f \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u090f\u0938\u093f\u0921 \u0932\u094b\u0921 \u0915\u094b \u092c\u0922\u093c\u093e\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u090f\u0938\u093f\u0921 \u0915\u094b \u092c\u0947\u0905\u0938\u0930 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u092a\u0915\u0940 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0938\u0947 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0932\u0940\u091a\u093f\u0902\u0917 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p> <p>\u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0905\u0927\u093f\u0915\u093e\u0902\u0936 \u0926\u0940\u0930\u094d\u0918\u0915\u093e\u0932\u093f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0938\u0947 \u0938\u0902\u0915\u0947\u0924 \u092e\u093f\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u092a\u0936\u0941 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u0939\u093f\u0924 \u092a\u094d\u0930\u094b\u091f\u0940\u0928, \u0914\u0930 nbsp \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u092e\u0941\u0916 \u0932\u093e\u092d \u0939\u0948;<a href=\"https:\/\/www.healthline.com\/nutrition\/build-healthy-bones\">bone health<\/a>\u090f\u0928\u092c\u0940\u090f\u0938\u092a\u0940;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16373952\" target=\"_blank\" rel=\"noreferrer noopener\">13Trusted Source<\/a>\u090f\u0928\u092c\u0940\u090f\u0938\u092a\u0940;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21102327\" target=\"_blank\" rel=\"noreferrer noopener\">14Trusted Source<\/a>\u090f\u0928\u092c\u0940\u090f\u0938\u092a\u0940;<a href=\"http:\/\/onlinelibrary.wiley.com\/doi\/10.1359\/JBMR.040204\/full\" target=\"_blank\" rel=\"noreferrer noopener\">15<\/a>).<\/p> <p>\u091c\u094b \u0932\u094b\u0917 \u0905\u0927\u093f\u0915 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0916\u093e\u0924\u0947 \u0939\u0948\u0902, \u0935\u0947 \u0909\u092e\u094d\u0930 \u092c\u0922\u093c\u0928\u0947 \u0915\u0947 \u0938\u093e\u0925 \u0939\u0940 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0926\u094d\u0930\u0935\u094d\u092f\u092e\u093e\u0928 \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e\u090f \u0930\u0916\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0909\u0928\u092e\u0947\u0902 \u0911\u0938\u094d\u091f\u093f\u092f\u094b\u092a\u094b\u0930\u094b\u0938\u093f\u0938 \u0914\u0930 \u092b\u094d\u0930\u0948\u0915\u094d\u091a\u0930 \u0915\u093e \u0916\u0924\u0930\u093e \u092c\u0939\u0941\u0924 \u0915\u092e \u0939\u094b\u0924\u093e \u0939\u0948 \u0964<\/p> <p>\u092f\u0939 \u0909\u0928 \u092e\u0939\u093f\u0932\u093e\u0913\u0902 \u0915\u0947 \u0932\u093f\u090f \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948, \u091c\u093f\u0928\u094d\u0939\u0947\u0902 \u0930\u091c\u094b\u0928\u093f\u0935\u0943\u0924\u094d\u0924\u093f \u0915\u0947 \u092c\u093e\u0926 \u0911\u0938\u094d\u091f\u093f\u092f\u094b\u092a\u094b\u0930\u094b\u0938\u093f\u0938 \u0915\u093e \u0909\u091a\u094d\u091a \u0916\u0924\u0930\u093e \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 \u092c\u0939\u0941\u0924 \u0916\u093e\u0928\u0947 \u0914\u0930 \u0938\u0915\u094d\u0930\u093f\u092f \u0930\u0939\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u0924\u0930\u0940\u0915\u093e \u0939\u0948 \u0915\u093f \u0939\u094b \u0930\u0939\u093e \u0938\u0947 \u0930\u094b\u0915\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0939\u0948 \u0964<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong><\/p><p>People who eat more protein tend to have better bone health and a much lower risk of osteoporosis and fractures as they get older.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">4. \u0926\u0947\u0930 \u0930\u093e\u0924 \u0938\u094d\u0928\u0948\u0915\u093f\u0902\u0917 \u0915\u0947 \u0932\u093f\u090f \u0932\u093e\u0932\u0938\u093e \u0914\u0930 \u0907\u091a\u094d\u091b\u093e \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u093e \u0939\u0948<\/h2> <p>\u092d\u094b\u091c\u0928 \u0915\u0940 \u0932\u093e\u0932\u0938\u093e \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u092d\u0942\u0916 \u0938\u0947 \u0905\u0932\u0917 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p> <p>\u092f\u0939 \u0938\u093f\u0930\u094d\u092b \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u090a\u0930\u094d\u091c\u093e \u092f\u093e \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0928\u0939\u0940\u0902 \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u0905\u092a\u0928\u0947 \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u090f\u0915 \u0907\u0928\u093e\u092e \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0939\u0948 \u0964<\/p> <p>\u092b\u093f\u0930 \u092d\u0940, \u0932\u093e\u0932\u0938\u093e \u0915\u094b \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u093e \u0905\u0935\u093f\u0936\u094d\u0935\u0938\u0928\u0940\u092f \u0930\u0942\u092a \u0938\u0947 \u0915\u0920\u093f\u0928 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0909\u0928 \u092a\u0930 \u0915\u093e\u092c\u0942 \u092a\u093e\u0928\u0947 \u0915\u093e \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0924\u0930\u0940\u0915\u093e \u0909\u0928\u094d\u0939\u0947\u0902 \u092a\u0939\u0932\u0940 \u091c\u0917\u0939 \u092e\u0947\u0902 \u0939\u094b\u0928\u0947 \u0938\u0947 \u0930\u094b\u0915\u0928\u093e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p> <p>\u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0930\u094b\u0915\u0925\u093e\u092e \u0915\u0947 \u0924\u0930\u0940\u0915\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0905\u092a\u0928\u0947 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u0938\u0947\u0935\u0928 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0939\u0948\u0964<\/p> <p>\u0905\u0927\u093f\u0915 \u0935\u091c\u0928 \u0935\u093e\u0932\u0947 \u092a\u0941\u0930\u0941\u0937\u094b\u0902 \u092e\u0947\u0902 \u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u093e \u0939\u0948 \u0915\u093f \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u0947 25% \u0924\u0915 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092c\u0922\u093c\u093e\u0928\u0947 \u0938\u0947 \u096c\u0966% \u0915\u0940 \u0932\u093e\u0932\u0938\u093e \u0915\u092e \u0939\u094b \u0917\u0908 \u0914\u0930 \u0930\u093e\u0924 \u092e\u0947\u0902 \u0906\u0927\u0947 \u0938\u0947 \u0928\u093e\u0936\u094d\u0924\u0947 \u0915\u0940 \u0907\u091a\u094d\u091b\u093e \u0964<\/p> <p>\u0907\u0938\u0940 \u0924\u0930\u0939 \u0905\u0927\u093f\u0915 \u0935\u091c\u0928 \u0935\u093e\u0932\u0940 \u0915\u093f\u0936\u094b\u0930\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u0909\u091a\u094d\u091a \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0935\u093e\u0932\u093e \u0928\u093e\u0936\u094d\u0924\u093e \u0916\u093e\u0928\u0947 \u0938\u0947 \u0932\u093e\u0932\u0938\u093e \u0915\u092e \u0939\u094b \u0917\u0908 \u0914\u0930 \u0926\u0947\u0930 \u0930\u093e\u0924 \u0938\u094d\u0928\u0948\u0915\u093f\u0902\u0917 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p> <p>\u092f\u0939 \u0921\u094b\u092a\u093e\u092e\u093e\u0907\u0928 \u0915\u0947 \u0915\u093e\u0930\u094d\u092f \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0938\u0947 \u092e\u0927\u094d\u092f\u0938\u094d\u0925\u0924\u093e \u0915\u0940 \u091c\u093e \u0938\u0915\u0924\u0940 \u0939\u0948, \u091c\u094b \u0932\u093e\u0932\u0938\u093e \u0914\u0930 \u0932\u0924 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u092e\u0941\u0916\u094d\u092f \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0939\u093e\u0930\u094d\u092e\u094b\u0928 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948\u0964<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong><\/p><p>Eating more protein may reduce cravings and desire for late-night snacking. Merely having a high-protein breakfast may have a powerful effect.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">5. \u092e\u0947\u091f\u093e\u092c\u0949\u0932\u093f\u091c\u094d\u092e \u0915\u094b \u092c\u0922\u093c\u093e \u0926\u0947\u0924\u093e \u0939\u0948 \u0914\u0930 \u092b\u0948\u091f \u092c\u0930\u094d\u0928\u093f\u0902\u0917 \u0915\u094b \u092c\u0922\u093c\u093e\u0924\u093e \u0939\u0948<\/h2> <p>\u0916\u093e\u0928\u0947 \u0938\u0947 \u0925\u094b\u0921\u093c\u0940 \u0926\u0947\u0930 \u0915\u0947 \u0932\u093f\u090f \u0906\u092a\u0915\u0947 \u092e\u0947\u091f\u093e\u092c\u0949\u0932\u093f\u091c\u094d\u092e \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u092e\u093f\u0932 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p> <p>\u0910\u0938\u093e \u0907\u0938\u0932\u093f\u090f \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0906\u092a\u0915\u093e \u0936\u0930\u0940\u0930 \u092a\u091a\u093e\u0928\u0947 \u0914\u0930 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u092e\u0947\u0902 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u0907\u0938\u0947 \u0925\u094d\u0930\u092e\u093f\u0915 \u092a\u094d\u0930\u092d\u093e\u0935 \u0911\u092b \u092b\u0942\u0921 (\u091f\u0940\u0908\u090f\u092b) \u0915\u0939\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p> <p>\u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0907\u0938 \u0938\u0902\u092c\u0902\u0927 \u092e\u0947\u0902 \u0938\u092d\u0940 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0938\u092e\u093e\u0928 \u0928\u0939\u0940\u0902 \u0939\u0948\u0902\u0964 \u0935\u093e\u0938\u094d\u0924\u0935 \u092e\u0947\u0902, \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092e\u0947\u0902 \u0935\u0938\u093e \u092f\u093e \u0915\u093e\u0930\u094d\u092c\u094d\u0938 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u092c\u0939\u0941\u0924 \u0905\u0927\u093f\u0915 \u0925\u0930\u094d\u092e\u093f\u0915 \u092a\u094d\u0930\u092d\u093e\u0935 \u0939\u094b\u0924\u093e \u0939\u0948 &#8211; 5-15% \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 20-35%\u0964<\/p> <p>\u0909\u091a\u094d\u091a \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u093e\u092b\u0940 \u091a\u092f\u093e\u092a\u091a\u092f \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947 \u0914\u0930 \u0915\u0948\u0932\u094b\u0930\u0940 \u0906\u092a \u091c\u0932\u093e \u0915\u0940 \u0938\u0902\u0916\u094d\u092f\u093e \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0926\u093f\u0916\u093e\u092f\u093e \u0917\u092f\u093e \u0939\u0948 \u0964 \u092f\u0939 \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u0926\u093f\u0928 80-100 \u0905\u0927\u093f\u0915 \u0915\u0948\u0932\u094b\u0930\u0940 \u091c\u0932\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p> <p>\u0935\u093e\u0938\u094d\u0924\u0935 \u092e\u0947\u0902, \u0915\u0941\u091b \u0936\u094b\u0927 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u0906\u092a \u0914\u0930 \u092d\u0940 \u091c\u0932\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964 \u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902, \u090f\u0915 \u0909\u091a\u094d\u091a \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u092e\u0942\u0939 \u090f\u0915 \u0915\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u092e\u0942\u0939 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u092a\u094d\u0930\u0924\u093f \u0926\u093f\u0928 \u0968\u096c\u0966 \u0905\u0927\u093f\u0915 \u0915\u0948\u0932\u094b\u0930\u0940 \u091c\u0932\u093e \u0926\u093f\u092f\u093e \u0964 \u092f\u0939 \u092a\u094d\u0930\u0924\u093f \u0926\u093f\u0928 \u092e\u0927\u094d\u092f\u092e \u0924\u0940\u0935\u094d\u0930\u0924\u093e \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u090f\u0915 \u0918\u0902\u091f\u0947 \u0915\u0947 \u092c\u0930\u093e\u092c\u0930 \u0939\u0948 \u0964<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong><\/p><p>High protein intake may boost your metabolism significantly, helping you burn more calories throughout the day.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">6. \u0905\u092a\u0928\u0947 \u0930\u0915\u094d\u0924\u091a\u093e\u092a \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u0940 \u0939\u0948<\/h2> <p>\u0939\u093e\u0908 \u092c\u094d\u0932\u0921 \u092a\u094d\u0930\u0947\u0936\u0930 \u0926\u093f\u0932 \u0915\u0947 \u0926\u094c\u0930\u0947, \u0938\u094d\u091f\u094d\u0930\u094b\u0915 \u0914\u0930 \u0915\u094d\u0930\u094b\u0928\u093f\u0915 \u0915\u093f\u0921\u0928\u0940 \u0921\u093f\u091c\u0940\u091c \u0915\u093e \u090f\u0915 \u092c\u0921\u093c\u093e \u0915\u093e\u0930\u0923 \u0939\u0948\u0964<\/p> <p>\u0926\u093f\u0932\u091a\u0938\u094d\u092a \u092c\u093e\u0924 \u092f\u0939 \u0939\u0948 \u0915\u093f \u0930\u0915\u094d\u0924\u091a\u093e\u092a \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u0905\u0927\u093f\u0915 \u0938\u0947\u0935\u0928 \u0926\u093f\u0916\u093e\u092f\u093e \u0917\u092f\u093e \u0939\u0948\u0964<\/p> <p>40 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u092a\u0930\u0940\u0915\u094d\u0937\u0923\u094b\u0902 \u0915\u0940 \u0938\u092e\u0940\u0915\u094d\u0937\u093e \u092e\u0947\u0902, \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f \u0939\u0941\u0908 \u0938\u093f\u0938\u094d\u091f\u094b\u0932\u093f\u0915 \u0930\u0915\u094d\u0924\u091a\u093e\u092a (\u090f\u0915 \u092a\u0922\u093c\u0928\u0947 \u0915\u0940 \u0936\u0940\u0930\u094d\u0937 \u0938\u0902\u0916\u094d\u092f\u093e) \u0914\u0938\u0924\u0928 1.76 \u092e\u093f\u092e\u0940 \u090f\u091a\u091c\u0940 \u0914\u0930 \u0921\u093e\u092f\u0938\u094d\u091f\u094b\u0932\u093f\u0915 \u0930\u0915\u094d\u0924\u091a\u093e\u092a (\u090f\u0915 \u092a\u0922\u093c\u0928\u0947 \u0915\u0940 \u0928\u093f\u091a\u0932\u0940 \u0938\u0902\u0916\u094d\u092f\u093e) \u0926\u094d\u0935\u093e\u0930\u093e 1.15 \u092e\u093f\u092e\u0940 \u090f\u091a\u091c\u0940 \u0926\u094d\u0935\u093e\u0930\u093e \u0915\u092e\u0964<\/p> <p>\u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f, \u0930\u0915\u094d\u0924\u091a\u093e\u092a \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u090f\u0915 \u0909\u091a\u094d\u091a \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0906\u0939\u093e\u0930 \u092d\u0940 \u090f\u0932\u0921\u0940\u090f\u0932 \u0915\u092e (\u092c\u0941\u0930\u093e)\u00a0<a href=\"https:\/\/www.healthline.com\/nutrition\/low-cholesterol-diet\">cholesterol<\/a>\u00a0\u0914\u0930\u00a0<a href=\"https:\/\/www.healthline.com\/nutrition\/13-ways-to-lower-triglycerides\">triglycerides<\/a>.<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong>Several studies note that higher protein intake can lower blood pressure. Some studies also demonstrate improvements in other risk factors for heart disease.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">7. \u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948<\/h2> <p>\u0915\u094d\u092f\u094b\u0902\u0915\u093f \u090f\u0915 \u0909\u091a\u094d\u091a \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0906\u0939\u093e\u0930 \u091a\u092f\u093e\u092a\u091a\u092f \u0915\u094b \u092c\u0922\u093c\u093e \u0926\u0947\u0924\u093e \u0939\u0948 \u0914\u0930 \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0914\u0930 \u0932\u093e\u0932\u0938\u093e \u092e\u0947\u0902 \u0938\u094d\u0935\u091a\u093e\u0932\u093f\u0924 \u0915\u092e\u0940 \u0915\u0940 \u0913\u0930 \u091c\u093e\u0924\u093e \u0939\u0948, \u0915\u0908 \u0932\u094b\u0917 \u091c\u094b \u0905\u092a\u0928\u0947 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u0938\u0947\u0935\u0928 \u092c\u0922\u093c\u093e\u0924\u0947 \u0939\u0948\u0902, \u0935\u0947 \u0932\u0917\u092d\u0917 \u0924\u0941\u0930\u0902\u0924 \u0935\u091c\u0928 \u0915\u092e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <p>\u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u0905\u0927\u093f\u0915 \u0935\u091c\u0928 \u0935\u093e\u0932\u0940 \u092e\u0939\u093f\u0932\u093e\u0913\u0902 \u0915\u094b \u091c\u094b \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u0947 \u0905\u092a\u0928\u0940 \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u093e 30% \u0916\u093e\u092f\u093e 12 \u0939\u092b\u094d\u0924\u094b\u0902 \u092e\u0947\u0902 11 \u092a\u093e\u0909\u0902\u0921 (5 \u0915\u093f\u0932\u094b) \u0916\u094b \u0926\u093f\u092f\u093e \u0939\u0948-\u0939\u093e\u0932\u093e\u0902\u0915\u093f \u0935\u0947 \u091c\u093e\u0928\u092c\u0942\u091d\u0915\u0930 \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u0915\u094b \u092a\u094d\u0930\u0924\u093f\u092c\u0902\u0927\u093f\u0924 \u0928\u0939\u0940\u0902 \u0915\u093f\u092f\u093e \u0964<\/p> <p>\u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092d\u0940 \u091c\u093e\u0928\u092c\u0942\u091d\u0915\u0930 \u0915\u0948\u0932\u094b\u0930\u0940 \u092a\u094d\u0930\u0924\u093f\u092c\u0902\u0927 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0935\u0938\u093e \u0939\u093e\u0928\u093f \u0915\u0947 \u0932\u093f\u090f \u0932\u093e\u092d \u0939\u0948 \u0964<\/p> <p>\u0915\u0948\u0932\u094b\u0930\u0940 \u092a\u094d\u0930\u0924\u093f\u092c\u0902\u0927\u093f\u0924 \u0906\u0939\u093e\u0930 \u092a\u0930 \u0967\u0969\u0966 \u0905\u0927\u093f\u0915 \u0935\u091c\u0928 \u0935\u093e\u0932\u0947 \u0932\u094b\u0917\u094b\u0902 \u092e\u0947\u0902 12 \u092e\u0939\u0940\u0928\u0947 \u0915\u0947 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902, \u0909\u091a\u094d\u091a \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u092e\u0942\u0939 \u0928\u0947 \u090f\u0915 \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u092e\u0942\u0939 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u096b\u0969% \u0905\u0927\u093f\u0915 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0935\u0938\u093e \u0916\u094b \u0926\u093f\u092f\u093e \u0939\u0948 \u091c\u094b \u090f\u0915 \u0939\u0940 \u0938\u0902\u0916\u094d\u092f\u093e \u092e\u0947\u0902 \u0915\u0948\u0932\u094b\u0930\u0940 \u0916\u093e \u0930\u0939\u093e \u0939\u0948 \u0964<\/p> <p>\u092c\u0947\u0936\u0915, \u0935\u091c\u0928 \u0915\u092e \u0915\u0930\u0928\u093e \u0938\u093f\u0930\u094d\u092b \u0936\u0941\u0930\u0941\u0906\u0924 \u0939\u0948\u0964\u00a0\u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u093e \u091c\u094d\u092f\u093e\u0926\u093e\u0924\u0930 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u092c\u0939\u0941\u0924 \u092c\u0921\u093c\u0940 \u091a\u0941\u0928\u094c\u0924\u0940 \u0939\u0948\u0964<\/p> <p>\u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 \u0938\u0947\u0935\u0928 \u092e\u0947\u0902 \u092e\u093e\u092e\u0942\u0932\u0940 \u0935\u0943\u0926\u094d\u0927\u093f \u0935\u091c\u0928 \u0930\u0916\u0930\u0916\u093e\u0935 \u0915\u0947 \u0938\u093e\u0925 \u092e\u0926\u0926 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0926\u093f\u0916\u093e\u092f\u093e \u0917\u092f\u093e \u0939\u0948 \u0964 \u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902, \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u094b 15% \u0938\u0947 \u092c\u0922\u093c\u093e\u0915\u0930 18% \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u092e \u0935\u091c\u0928 50% \u0924\u0915 \u0939\u093e\u0938\u093f\u0932 \u0915\u093f\u092f\u093e\u0964<\/p> <p>\u092f\u0926\u093f \u0906\u092a \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u0935\u091c\u0928 \u0915\u094b \u0926\u0942\u0930 \u0930\u0916\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0905\u092a\u0928\u0947 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 \u0938\u0947\u0935\u0928 \u092e\u0947\u0902 \u0938\u094d\u0925\u093e\u092f\u0940 \u0935\u0943\u0926\u094d\u0927\u093f \u0915\u0930\u0928\u0947 \u092a\u0930 \u0935\u093f\u091a\u093e\u0930 \u0915\u0930\u0947\u0902\u0964<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong><\/p><p>Upping your protein intake can not only help you lose weight but keep it off in the long term.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">8. \u0938\u094d\u0935\u0938\u094d\u0925 \u0917\u0941\u0930\u094d\u0926\u0947 \u0915\u094b \u0928\u0941\u0915\u0938\u093e\u0928 \u0928\u0939\u0940\u0902 \u092a\u0939\u0941\u0902\u091a\u093e\u0924\u093e \u0939\u0948<\/h2> <p>\u0915\u0908 \u0932\u094b\u0917 \u0917\u0932\u0924 \u092e\u093e\u0928\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u091c\u094d\u092f\u093e\u0926\u093e \u0938\u0947\u0935\u0928 \u0906\u092a\u0915\u0940 \u0915\u093f\u0921\u0928\u0940 \u0915\u094b \u0928\u0941\u0915\u0938\u093e\u0928 \u092a\u0939\u0941\u0902\u091a\u093e\u0924\u093e \u0939\u0948\u0964<\/p> <p>\u092f\u0939 \u0938\u091a \u0939\u0948 \u0915\u093f \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 \u0938\u0947\u0935\u0928 \u0915\u094b \u092a\u094d\u0930\u0924\u093f\u092c\u0902\u0927\u093f\u0924 \u0915\u0930\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 \u0938\u0947 \u092e\u094c\u091c\u0942\u0926 \u0917\u0941\u0930\u094d\u0926\u0947 \u0915\u0940 \u092c\u0940\u092e\u093e\u0930\u0940 \u0935\u093e\u0932\u0947 \u0932\u094b\u0917\u094b\u0902 \u0915\u094b \u0932\u093e\u092d \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u0964 \u0907\u0938\u0947 \u0939\u0932\u094d\u0915\u0947 \u092e\u0947\u0902 \u0928\u0939\u0940\u0902 \u0932\u093f\u092f\u093e \u091c\u093e\u0928\u093e \u091a\u093e\u0939\u093f\u090f, \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0915\u093f\u0921\u0928\u0940 \u0915\u0940 \u0938\u092e\u0938\u094d\u092f\u093e\u090f\u0902 \u092c\u0939\u0941\u0924 \u0917\u0902\u092d\u0940\u0930 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0902\u0964<\/p> <p>\u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u091c\u092c\u0915\u093f \u0909\u091a\u094d\u091a \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u0938\u0947\u0935\u0928 \u0917\u0941\u0930\u094d\u0926\u0947 \u0915\u0940 \u0938\u092e\u0938\u094d\u092f\u093e\u0913\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u092f\u094b\u0902 \u0915\u094b \u0928\u0941\u0915\u0938\u093e\u0928 \u092a\u0939\u0941\u0902\u091a\u093e \u0938\u0915\u0924\u093e \u0939\u0948, \u092f\u0939 \u0938\u094d\u0935\u0938\u094d\u0925 \u0917\u0941\u0930\u094d\u0926\u0947 \u0915\u0947 \u0938\u093e\u0925 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0915\u094b\u0908 \u092a\u094d\u0930\u093e\u0938\u0902\u0917\u093f\u0915\u0924\u093e \u0928\u0939\u0940\u0902 \u0939\u0948 \u0964<\/p> <p>\u0935\u093e\u0938\u094d\u0924\u0935 \u092e\u0947\u0902, \u0915\u0908 \u0905\u0927\u094d\u092f\u092f\u0928 \u0930\u0947\u0916\u093e\u0902\u0915\u093f\u0924 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u0909\u091a\u094d\u091a \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0935\u093e\u0932\u0947 \u0906\u0939\u093e\u0930 \u0915\u093e \u0917\u0941\u0930\u094d\u0926\u0947 \u0915\u0940 \u092c\u0940\u092e\u093e\u0930\u0940 \u0915\u0947 \u092c\u093f\u0928\u093e \u0932\u094b\u0917\u094b\u0902 \u092a\u0930 \u0915\u094b\u0908 \u0939\u093e\u0928\u093f\u0915\u093e\u0930\u0915 \u092a\u094d\u0930\u092d\u093e\u0935 \u0928\u0939\u0940\u0902 \u092a\u0921\u093c\u0924\u093e \u0939\u0948\u0964<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong>While protein can cause harm to people with kidney problems, it doesn\u2019t affect those with healthy kidneys.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">9. \u091a\u094b\u091f \u0915\u0947 \u092c\u093e\u0926 \u0939\u0940 \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u0940 \u092e\u0930\u092e\u094d\u092e\u0924 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948<\/h2> <p>\u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0918\u093e\u092f\u0932 \u0939\u094b\u0928\u0947 \u0915\u0947 \u092c\u093e\u0926 \u0930\u093f\u092a\u0947\u092f\u0930 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p> <p>\u092f\u0939 \u0938\u0939\u0940 \u0938\u092e\u091d \u092e\u0947\u0902 \u0906\u0924\u093e \u0939\u0948, \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u092f\u0939 \u0906\u092a\u0915\u0947 \u090a\u0924\u0915\u094b\u0902 \u0914\u0930 \u0905\u0902\u0917\u094b\u0902 \u0915\u0947 \u092e\u0941\u0916\u094d\u092f \u092d\u0935\u0928 \u092c\u094d\u0932\u0949\u0915 \u092c\u0928\u093e\u0924\u093e \u0939\u0948\u0964<\/p> <p>\u0915\u0908 \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u091a\u094b\u091f \u0915\u0947 \u092c\u093e\u0926 \u0905\u0927\u093f\u0915 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0916\u093e\u0928\u0947 \u0938\u0947 \u0935\u0938\u0942\u0932\u0940 \u092e\u0947\u0902 \u0924\u0947\u091c\u0940 \u0932\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948 \u0964<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong><\/p><p>Eating more protein can help you recover faster if you\u2019ve been injured.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">10. \u0906\u092a \u0909\u092e\u094d\u0930 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092b\u093f\u091f \u0930\u0939\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948<\/h2> <p>\u0909\u092e\u094d\u0930 \u092c\u0922\u093c\u0928\u0947 \u0915\u093e \u090f\u0915 \u092a\u0930\u093f\u0923\u093e\u092e \u092f\u0939 \u092d\u0940 \u0939\u0948 \u0915\u093f \u0906\u092a\u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u093e\u0902 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0915\u092e\u091c\u094b\u0930 \u0939\u094b \u091c\u093e\u0924\u0940 \u0939\u0948\u0902\u0964<\/p> <p>\u0938\u092c\u0938\u0947 \u0917\u0902\u092d\u0940\u0930 \u092e\u093e\u092e\u0932\u094b\u0902 \u0915\u094b \u0909\u092e\u094d\u0930 \u0938\u0947 \u0938\u0902\u092c\u0902\u0927\u093f\u0924 \u0938\u093e\u0930\u0915\u094b\u092a\u0928\u093f\u092f\u093e \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u091c\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u091c\u094b \u0915\u092e\u091c\u094b\u0930, \u0939\u0921\u094d\u0921\u0940 \u092b\u094d\u0930\u0948\u0915\u094d\u091a\u0930 \u0914\u0930 \u092a\u0941\u0930\u093e\u0928\u0947 \u0935\u092f\u0938\u094d\u0915\u094b\u0902 \u0915\u0947 \u092c\u0940\u091a \u091c\u0940\u0935\u0928 \u0915\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u092e\u0947\u0902 \u0915\u092e\u0940 \u0915\u0947 \u092e\u0941\u0916\u094d\u092f \u0915\u093e\u0930\u0923\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948\u0964<\/p> <p>\u0905\u0927\u093f\u0915 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0916\u093e\u0928\u093e \u0909\u092e\u094d\u0930 \u0938\u0947 \u0938\u0902\u092c\u0902\u0927\u093f\u0924 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0917\u093f\u0930\u093e\u0935\u091f \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0914\u0930 \u0938\u093e\u0930\u0915\u094b\u092a\u0947\u0928\u093f\u092f\u093e \u0915\u094b \u0930\u094b\u0915\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<\/p> <p>\u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u0938\u0915\u094d\u0930\u093f\u092f \u0930\u0939\u0928\u093e \u092d\u0940 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948, \u0914\u0930 \u0935\u091c\u0928 \u0909\u0920\u093e\u0928\u0947 \u092f\u093e \u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u0915\u0941\u091b \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0930 \u091a\u092e\u0924\u094d\u0915\u093e\u0930 \u0915\u093e\u092e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p> ","protected":false},"excerpt":{"rendered":"<p>\u0935\u0938\u093e \u0914\u0930 \u0915\u093e\u0930\u094d\u092c\u094d\u0938 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092a\u094d\u0930\u092d\u093e\u0935 \u0935\u093f\u0935\u093e\u0926\u093e\u0938\u094d\u092a\u0926 \u0939\u0948\u0902\u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0932\u0917\u092d\u0917 \u0939\u0930 \u0915\u094b\u0908 \u0907\u0938 \u092c\u093e\u0924 \u0938\u0947 \u0938\u0939\u092e\u0924 \u0939\u0948 \u0915\u093f \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":17723,"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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