{"id":7077,"date":"2026-04-02T16:12:13","date_gmt":"2026-04-02T16:12:13","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7077"},"modified":"2026-04-02T16:12:16","modified_gmt":"2026-04-02T16:12:16","slug":"top-10-superfoods-every-athlete-and-fitness-enthusiast-needs","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/top-10-superfoods-every-athlete-and-fitness-enthusiast-needs\/","title":{"rendered":"\u0936\u0940\u0930\u094d\u0937 10 \u0938\u0941\u092a\u0930\u092b\u0942\u0921\u094d\u0938 \u091c\u094b \u0939\u0930 \u090f\u0925\u0932\u0940\u091f \u0914\u0930 \u092b\u093f\u091f\u0928\u0947\u0938 \u0909\u0924\u094d\u0938\u093e\u0939\u0940 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0939\u0948"},"content":{"rendered":"
\"\"\/<\/figure>

\u0906\u092a\u0915\u093e \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0909\u0924\u0928\u093e \u0939\u0940 \u092e\u091c\u092c\u0942\u0924 \u0939\u0948 \u091c\u093f\u0924\u0928\u093e \u0915\u093f \u0907\u0938\u0915\u0947 \u092a\u0940\u091b\u0947 \u0915\u093e \u0908\u0902\u0927\u0928\u0964 \u091c\u092c\u0915\u093f \u092e\u0948\u0915\u094d\u0930\u094b\u091c\u093c \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u091f\u093e\u0907\u092e\u093f\u0902\u0917 \u092e\u093e\u092f\u0928\u0947 \u0930\u0916\u0924\u0940 \u0939\u0948, \u0935\u093e\u0938\u094d\u0924\u0935\u093f\u0915 \u092c\u0922\u093c\u0924 \u0905\u0915\u094d\u0938\u0930 \u0906\u092a\u0915\u0947 \u0926\u094d\u0935\u093e\u0930\u093e \u092a\u094d\u0930\u0924\u093f\u0926\u093f\u0928 \u0916\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u0938\u0942\u0915\u094d\u0937\u094d\u092e \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u0947 \u0918\u0928\u0924\u094d\u0935 \u0938\u0947 \u0906\u0924\u0940 \u0939\u0948\u0964 \u0938\u0941\u092a\u0930\u092b\u0942\u0921\u094d\u0938 – \u0935\u093f\u091f\u093e\u092e\u093f\u0928, \u0916\u0928\u093f\u091c, \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u093f\u0921\u0947\u0902\u091f \u0914\u0930 \u092c\u093e\u092f\u094b\u090f\u0915\u094d\u091f\u093f\u0935 \u092f\u094c\u0917\u093f\u0915\u094b\u0902 \u0915\u0940 \u0905\u0938\u093e\u0927\u093e\u0930\u0923 \u0909\u091a\u094d\u091a \u0938\u093e\u0902\u0926\u094d\u0930\u0924\u093e \u0935\u093e\u0932\u0947 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u093e \u0935\u0930\u094d\u0923\u0928 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u093e \u090f\u0915 \u0936\u092c\u094d\u0926 – \u090f\u0915 \u0914\u0938\u0924 \u0906\u0939\u093e\u0930 \u0914\u0930 \u090f\u0915 \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928-\u0905\u0928\u0941\u0915\u0942\u0932\u093f\u0924 \u0906\u0939\u093e\u0930 \u0915\u0947 \u092c\u0940\u091a \u0915\u0940 \u0916\u093e\u0908 \u0915\u094b \u092a\u093e\u091f \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u092f\u0939\u093e\u0902 10 \u0936\u094b\u0927-\u0938\u092e\u0930\u094d\u0925\u093f\u0924 \u0938\u0941\u092a\u0930\u092b\u0942\u0921\u094d\u0938 \u0939\u0948\u0902 \u091c\u094b \u0906\u092a\u0915\u0940 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u092e\u0947\u0902 \u091c\u094b\u0921\u093c\u0928\u0947 \u0932\u093e\u092f\u0915 \u0939\u0948\u0902\u0964<\/p>

What Makes a Food “Super”?<\/h2>

\u0938\u0941\u092a\u0930\u092b\u0942\u0921\u094d\u0938 \u090f\u0915 \u0935\u093f\u0928\u093f\u092f\u092e\u093f\u0924 \u0936\u094d\u0930\u0947\u0923\u0940 \u0928\u0939\u0940\u0902 \u0939\u0948\u0902, \u0932\u0947\u0915\u093f\u0928 \u092f\u0939 \u0936\u092c\u094d\u0926 \u0932\u0917\u093e\u0924\u093e\u0930 \u092a\u0942\u0930\u0947 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u094b \u0938\u0902\u0926\u0930\u094d\u092d\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948 \u091c\u094b \u0909\u0928\u0915\u0940 \u0915\u0948\u0932\u094b\u0930\u0940 \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u0915\u0947 \u0938\u093e\u092a\u0947\u0915\u094d\u0937 \u090f\u0915 \u0905\u0928\u0941\u092a\u093e\u0924\u0939\u0940\u0928 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u092d\u093e\u0930 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 \u090f\u0925\u0932\u0940\u091f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f, \u0907\u0938\u0915\u093e \u092e\u0924\u0932\u092c \u092f\u094c\u0917\u093f\u0915\u094b\u0902 \u0939\u0948 \u0915\u093f \u0938\u0942\u091c\u0928 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947, \u0935\u0938\u0942\u0932\u0940 \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928, \u0938\u0947\u0932\u0941\u0932\u0930 \u0905\u0916\u0902\u0921\u0924\u093e \u0915\u0940 \u0930\u0915\u094d\u0937\u093e, \u0914\u0930 \u090a\u0930\u094d\u091c\u093e \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u0915\u093e \u092e\u0924\u0932\u092c \u0939\u0948 – \u092a\u094d\u0930\u0915\u093e\u0936\u093f\u0924 \u092a\u094b\u0937\u0923 \u0935\u093f\u091c\u094d\u091e\u093e\u0928 \u0926\u094d\u0935\u093e\u0930\u093e \u0938\u092e\u0930\u094d\u0925\u093f\u0924 \u0932\u093e\u092d.<\/p>

\u092b\u093f\u091f\u0928\u0947\u0938 \u0915\u0947 \u0932\u093f\u090f \u0936\u0940\u0930\u094d\u0937 10 \u0938\u0941\u092a\u0930\u092b\u0942\u0921\u094d\u0938<\/h2>
\"\"\/<\/figure>

1. \u092c\u094d\u0930\u094b\u0915\u094b\u0932\u0940<\/h3>

\u0909\u092a\u0932\u092c\u094d\u0927 \u0938\u092c\u0938\u0947 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915, \u092c\u094d\u0930\u094b\u0915\u094b\u0932\u0940 \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e, \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e, \u0906\u092f\u0930\u0928, \u0906\u0939\u093e\u0930 \u092b\u093e\u0907\u092c\u0930 \u0914\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u090f, \u0938\u0940 \u0914\u0930 \u0908 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0940 \u0939\u0948\u0964 \u0907\u0938\u0915\u0940 \u0938\u0932\u094d\u092b\u094b\u0930\u093e\u092b\u0947\u0928 \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u0928\u0947 \u0938\u0939\u0915\u0930\u094d\u092e\u0940-\u0938\u092e\u0940\u0915\u094d\u0937\u093e \u0905\u0928\u0941\u0938\u0902\u0927\u093e\u0928 \u092e\u0947\u0902 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u093f\u0921\u0947\u0902\u091f \u0914\u0930 \u0935\u093f\u0930\u094b\u0927\u0940 \u092d\u0921\u093c\u0915\u093e\u090a \u092a\u094d\u0930\u092d\u093e\u0935\u094b\u0902 \u0915\u093e \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u0915\u093f\u092f\u093e \u0939\u0948, \u091c\u094b \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u092c\u093e\u0926 \u0915\u0940 \u0935\u0938\u0942\u0932\u0940 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u093e\u0938\u0902\u0917\u093f\u0915 \u0939\u0948\u0964 (Nutrients<\/em>, 2018). \u092a\u094d\u0930\u0924\u093f \u0926\u093f\u0928 1-2 \u0915\u092a, \u0909\u092c\u0932\u0947 \u0939\u0941\u090f \u092f\u093e \u092d\u0941\u0928\u0947 \u0939\u0941\u090f \u0915\u093e \u0932\u0915\u094d\u0937\u094d\u092f \u0930\u0916\u0947\u0902\u0964<\/p>

2. \u0926\u093e\u0932\u091a\u0940\u0928\u0940<\/h3>

\u0938\u094d\u0935\u093e\u0926 \u0938\u0947 \u092a\u0930\u0947, \u0926\u093e\u0932\u091a\u0940\u0928\u0940 \u0928\u0947 \u0907\u0902\u0938\u0941\u0932\u093f\u0928 \u0938\u0902\u0935\u0947\u0926\u0928\u0936\u0940\u0932\u0924\u093e \u0914\u0930 \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0935\u093f\u0928\u093f\u092f\u092e\u0928 \u092a\u0930 \u0914\u0938\u0924 \u0926\u0930\u094d\u091c\u0947 \u0915\u093e \u092a\u094d\u0930\u092d\u093e\u0935 \u0926\u093f\u0916\u093e\u092f\u093e \u0939\u0948 – \u090a\u0930\u094d\u091c\u093e \u0915\u0947 \u0938\u094d\u0924\u0930 \u0914\u0930 \u0936\u0930\u0940\u0930 \u0915\u0940 \u0938\u0902\u0930\u091a\u0928\u093e \u0915\u093e \u092a\u094d\u0930\u092c\u0902\u0927\u0928 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0947 \u090f\u0925\u0932\u0940\u091f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923\u0964 \u092e\u0947\u0902 \u090f\u0915 \u092e\u0947\u091f\u093e-\u0935\u093f\u0936\u094d\u0932\u0947\u0937\u0923 Journal of the Academy of Nutrition and Dietetics<\/em> (2015) 1-6 \u0917\u094d\u0930\u093e\u092e \u0926\u0948\u0928\u093f\u0915 \u0938\u0947\u0935\u0928 \u0915\u0947 \u0938\u093e\u0925 \u0909\u092a\u0935\u093e\u0938 \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u092e\u0947\u0902 \u0932\u0917\u093e\u0924\u093e\u0930 \u0938\u0941\u0927\u093e\u0930 \u092a\u093e\u092f\u093e \u0917\u092f\u093e\u0964 \u0913\u091f\u094d\u0938, \u0938\u094d\u092e\u0942\u0926\u0940 \u092f\u093e \u0915\u0949\u092b\u0940 \u092e\u0947\u0902 1\/2 \u091b\u094b\u091f\u093e \u091a\u092e\u094d\u092e\u091a \u0921\u093e\u0932\u0947\u0902\u0964<\/p>

3. \u092c\u094d\u0932\u0942\u092c\u0947\u0930\u0940<\/h3>

\u0915\u0948\u0932\u094b\u0930\u0940 \u092e\u0947\u0902 \u0915\u092e (\u224884 \u0915\u093f\u0932\u094b \u0915\u0948\u0932\u094b\u0930\u0940 \u092a\u094d\u0930\u0924\u093f \u0915\u092a) \u0914\u0930 \u090f\u0902\u0925\u094b\u0938\u093e\u092f\u0928\u093f\u0928 \u092e\u0947\u0902 \u0909\u091a\u094d\u091a, \u092c\u094d\u0932\u0942\u092c\u0947\u0930\u0940 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0935\u0938\u0942\u0932\u0940 \u0915\u0947 \u0932\u093f\u090f \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u0947 \u0905\u0927\u094d\u092f\u092f\u0928 \u0915\u093f\u090f \u0917\u090f \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u0939\u0948\u0902\u0964 \u092e\u0947\u0902 \u092a\u094d\u0930\u0915\u093e\u0936\u093f\u0924 \u0936\u094b\u0927 Journal of the International Society of Sports Nutrition<\/em> (2012) \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u092c\u094d\u0932\u0942\u092c\u0947\u0930\u0940 \u092a\u0942\u0930\u0915\u0924\u093e \u0928\u0947 \u0935\u094d\u092f\u093e\u092f\u093e\u092e-\u092a\u094d\u0930\u0947\u0930\u093f\u0924 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u0915\u094d\u0937\u0924\u093f \u0915\u094b \u0915\u092e \u0915\u0930 \u0926\u093f\u092f\u093e \u0914\u0930 \u0924\u093e\u0915\u0924 \u0915\u0940 \u0935\u0938\u0942\u0932\u0940 \u092e\u0947\u0902 \u0924\u0947\u091c\u0940 \u0932\u093e\u0908\u0964 \u0926\u0948\u0928\u093f\u0915 \u0928\u093e\u0936\u094d\u0924\u0947 \u092f\u093e \u0915\u0938\u0930\u0924 \u0915\u0947 \u092c\u093e\u0926 \u0915\u0947 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 100-150 \u0917\u094d\u0930\u093e\u092e \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0947\u0902\u0964<\/p>

4. \u092c\u093e\u0926\u093e\u092e<\/h3>

\u092c\u093e\u0926\u093e\u092e \u0915\u0940 28 \u0917\u094d\u0930\u093e\u092e \u0938\u0930\u094d\u0935\u093f\u0902\u0917 6 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928, 14 \u0917\u094d\u0930\u093e\u092e \u0938\u094d\u0935\u0938\u094d\u0925 \u0935\u0938\u093e, 76 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0914\u0930 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0908 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0940 \u0939\u0948 – \u090f\u0915 \u0935\u0938\u093e \u092e\u0947\u0902 \u0918\u0941\u0932\u0928\u0936\u0940\u0932 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u093f\u0921\u0947\u0902\u091f \u091c\u094b \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u0915\u094b\u0936\u093f\u0915\u093e \u091d\u093f\u0932\u094d\u0932\u0940 \u0915\u094b \u0911\u0915\u094d\u0938\u0940\u0921\u0947\u091f\u093f\u0935 \u0924\u0928\u093e\u0935 \u0938\u0947 \u092c\u091a\u093e\u0924\u093e \u0939\u0948\u0964 \u092a\u094c\u0927\u0947-\u0906\u0927\u093e\u0930\u093f\u0924 \u090f\u0925\u0932\u0940\u091f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f, \u092c\u093e\u0926\u093e\u092e \u092d\u094b\u091c\u0928 \u0915\u0947 \u092c\u0940\u091a \u090f\u0915 \u0938\u0941\u0935\u093f\u0927\u093e\u091c\u0928\u0915 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0914\u0930 \u0935\u0938\u093e \u0938\u094d\u0930\u094b\u0924 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 \u092f\u0942\u090f\u0938\u0921\u0940\u090f \u092b\u0942\u0921\u0921\u0947\u091f\u093e \u0938\u0947\u0902\u091f\u094d\u0930\u0932 \u0909\u0928\u0915\u0947 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u092a\u094d\u0930\u094b\u092b\u093c\u093e\u0907\u0932 \u0915\u0940 \u092a\u0941\u0937\u094d\u091f\u093f \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>

5. \u090f\u0935\u094b\u0915\u093e\u0921\u094b<\/h3>

\u092e\u094b\u0928\u094b\u0905\u0928\u0938\u0948\u091a\u0941\u0930\u0947\u091f\u0947\u0921 \u092b\u0948\u091f\u0940 \u090f\u0938\u093f\u0921, \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e (\u0915\u0947\u0932\u0947 \u0938\u0947 \u0905\u0927\u093f\u0915), \u092b\u094b\u0932\u0947\u091f \u0914\u0930 \u092b\u093e\u0907\u092c\u0930 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930, \u090f\u0935\u094b\u0915\u093e\u0921\u094b \u0939\u0943\u0926\u092f \u0926\u0915\u094d\u0937\u0924\u093e \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 – \u090f\u0915 \u092a\u094d\u0930\u0924\u094d\u092f\u0915\u094d\u0937 \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u0938\u0902\u092a\u0924\u094d\u0924\u093f\u0964 \u092e\u0947\u0902 \u0905\u0928\u0941\u0938\u0902\u0927\u093e\u0928 Journal of the American Heart Association<\/em> (2015) \u0928\u093f\u092f\u092e\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u090f\u0935\u094b\u0915\u0948\u0921\u094b \u0915\u0940 \u0916\u092a\u0924 \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u090f\u0932\u0921\u0940\u090f\u0932 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u092a\u094d\u0930\u094b\u092b\u093e\u0907\u0932 \u0938\u0947 \u091c\u094b\u0921\u093c\u093e\u0964 \u092a\u094d\u0930\u0924\u093f \u0926\u093f\u0928 \u0906\u0927\u093e \u090f\u0935\u094b\u0915\u0948\u0921\u094b \u090f\u0915 \u0935\u094d\u092f\u093e\u0935\u0939\u093e\u0930\u093f\u0915, \u0915\u0948\u0932\u094b\u0930\u0940-\u0915\u0941\u0936\u0932 \u091c\u094b\u0921\u093c \u0939\u0948\u0964<\/p>

\"\"\/<\/figure>

6. \u0935\u094d\u0939\u0940\u091f\u0917\u094d\u0930\u093e\u0938<\/h3>

\u0935\u094d\u0939\u0940\u091f\u0917\u094d\u0930\u093e\u0938 \u0915\u094d\u0932\u094b\u0930\u094b\u092b\u093f\u0932, \u0932\u094b\u0939\u093e, \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e, \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0914\u0930 \u0905\u092e\u0940\u0928\u094b \u090f\u0938\u093f\u0921 \u0915\u093e \u090f\u0915 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0964 \u092a\u094d\u0930\u093e\u0930\u0902\u092d\u093f\u0915 \u0936\u094b\u0927 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u092f\u0939 \u0932\u093e\u0932 \u0930\u0915\u094d\u0924 \u0915\u094b\u0936\u093f\u0915\u093e \u0909\u0924\u094d\u092a\u093e\u0926\u0928 \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948, \u091c\u094b \u0927\u0940\u0930\u091c \u090f\u0925\u0932\u0940\u091f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u093e\u0938\u0902\u0917\u093f\u0915 \u0939\u0948\u0964 \u0907\u0937\u094d\u091f\u0924\u092e \u0905\u0935\u0936\u094b\u0937\u0923 \u0915\u0947 \u0932\u093f\u090f \u0916\u093e\u0932\u0940 \u092a\u0947\u091f 28-30 \u092e\u093f\u0932\u0940\u0932\u0940\u091f\u0930 \u0924\u093e\u091c\u093e \u0935\u094d\u0939\u0940\u091f\u0917\u094d\u0930\u093e\u0938 \u0930\u0938 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0947\u0902\u0964<\/p>

7. \u0905\u0932\u0938\u0940 \u0915\u0947 \u092c\u0940\u091c<\/h3>

\u092a\u093f\u0938\u0940 \u0939\u0941\u0908 \u0905\u0932\u0938\u0940 \u0915\u093e \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u092c\u0921\u093c\u093e \u091a\u092e\u094d\u092e\u091a (10 \u0917\u094d\u0930\u093e\u092e) 2.3 \u0917\u094d\u0930\u093e\u092e \u0905\u0932\u094d\u092b\u093e-\u0932\u093f\u0928\u094b\u0932\u0947\u0928\u093f\u0915 \u090f\u0938\u093f\u0921 (\u090f\u090f\u0932\u090f) \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948, \u091c\u094b \u090f\u0915 \u092a\u094c\u0927\u093e-\u0906\u0927\u093e\u0930\u093f\u0924 \u0913\u092e\u0947\u0917\u093e -3 \u092b\u0948\u091f\u0940 \u090f\u0938\u093f\u0921 \u0939\u0948 \u091c\u094b \u0915\u092e \u092a\u094d\u0930\u0923\u093e\u0932\u0940\u0917\u0924 \u0938\u0942\u091c\u0928 \u0914\u0930 \u092c\u0947\u0939\u0924\u0930 \u0938\u0902\u092f\u0941\u0915\u094d\u0924 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u0947 \u091c\u0941\u0921\u093c\u093e \u0939\u0948 (American Journal of Clinical Nutrition<\/em>, 2012). \u0917\u094d\u0930\u093e\u0909\u0902\u0921 \u092b\u0949\u0930\u094d\u092e \u091c\u0948\u0935\u0909\u092a\u0932\u092c\u094d\u0927\u0924\u093e \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u0930\u094b\u091c\u093e\u0928\u093e \u0938\u094d\u092e\u0942\u0926\u0940, \u0926\u0932\u093f\u092f\u093e \u092f\u093e \u0926\u0939\u0940 \u092e\u0947\u0902 \u0921\u093e\u0932\u0947\u0902\u0964<\/p>

8. \u091a\u093f\u092f\u093e \u0938\u0940\u0921\u094d\u0938<\/h3>

\u091a\u093f\u092f\u093e \u092c\u0940\u091c 10 \u0917\u094d\u0930\u093e\u092e \u092b\u093e\u0907\u092c\u0930, 5 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928, 177 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0914\u0930 4.9 \u0917\u094d\u0930\u093e\u092e \u090f\u090f\u0932\u090f \u0913\u092e\u0947\u0917\u093e -3 \u090f\u0938 \u092a\u094d\u0930\u0924\u093f 28 \u0917\u094d\u0930\u093e\u092e \u0938\u0930\u094d\u0935\u093f\u0902\u0917 (\u092f\u0942\u090f\u0938\u0921\u0940\u090f \u092b\u0942\u0921\u0921\u0947\u091f\u093e \u0938\u0947\u0902\u091f\u094d\u0930\u0932) \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 \u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f\u0947\u0921 \u0939\u094b\u0928\u0947 \u092a\u0930 \u0909\u0928\u0915\u0940 \u091c\u0947\u0932 \u092c\u0928\u093e\u0928\u0947 \u0915\u0940 \u0938\u0902\u092a\u0924\u094d\u0924\u093f \u0932\u0902\u092c\u0947 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0938\u0924\u094d\u0930\u094b\u0902 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0928\u093f\u0930\u0902\u0924\u0930 \u090a\u0930\u094d\u091c\u093e \u0930\u093f\u0932\u0940\u091c \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0924\u0940 \u0939\u0948\u0964 \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0928\u0947 \u0938\u0947 2 \u092e\u093f\u0928\u091f \u092a\u0939\u0932\u0947 250 \u092e\u093f\u0932\u0940\u0932\u0940\u091f\u0930 \u092a\u093e\u0928\u0940 \u092e\u0947\u0902 \u092f\u093e 30-60 \u092e\u093f\u0928\u091f \u092a\u0939\u0932\u0947 \u0939\u093f\u0932\u093e\u090f\u0902\u0964<\/p>

9. \u0938\u093e\u092e\u0928<\/h3>

\u091c\u0902\u0917\u0932\u0940-\u092a\u0915\u0921\u093c\u0947 \u0917\u090f \u0938\u0948\u0932\u094d\u092e\u0928 \u0915\u0940 100 \u0917\u094d\u0930\u093e\u092e \u0938\u0930\u094d\u0935\u093f\u0902\u0917 \u0932\u0917\u092d\u0917 20 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0914\u0930 2.2 \u0917\u094d\u0930\u093e\u092e \u0908\u092a\u0940\u090f\/\u0921\u0940\u090f\u091a\u090f \u0913\u092e\u0947\u0917\u093e-3 \u092b\u0948\u091f\u0940 \u090f\u0938\u093f\u0921 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0940 \u0939\u0948 – \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u0938\u0942\u091c\u0928 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0914\u0930 \u091c\u094b\u0921\u093c\u094b\u0902 \u0915\u0940 \u0930\u093f\u0915\u0935\u0930\u0940 \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u092c\u0938\u0947 \u0905\u0927\u093f\u0915 \u091c\u0948\u0935\u0909\u092a\u0932\u092c\u094d\u0927 \u0930\u0942\u092a\u0964 \u0926 British Journal of Sports Medicine<\/em> \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0938\u0947 \u092a\u094d\u0930\u0947\u0930\u093f\u0924 \u0938\u0942\u091c\u0928 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u092a\u094d\u0930\u092e\u0941\u0916 \u0906\u0939\u093e\u0930 \u0939\u0938\u094d\u0924\u0915\u094d\u0937\u0947\u092a \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0913\u092e\u0947\u0917\u093e -3 \u090f\u0938 \u092a\u0930 \u092a\u094d\u0930\u0915\u093e\u0936 \u0921\u093e\u0932\u093e \u0917\u092f\u093e \u0939\u0948\u0964 \u092a\u094d\u0930\u0924\u093f \u0938\u092a\u094d\u0924\u093e\u0939 2-3 \u0938\u0930\u094d\u0935\u093f\u0902\u0917\u094d\u0938 \u0915\u093e \u0932\u0915\u094d\u0937\u094d\u092f \u0930\u0916\u0947\u0902\u0964<\/p>

10. \u0936\u0915\u0930\u0915\u0902\u0926<\/h3>

\u090f\u0915 \u092e\u0927\u094d\u092f\u092e \u0936\u0915\u0930\u0915\u0902\u0926 ~103 \u0915\u0948\u0932\u094b\u0930\u0940, 4 \u0917\u094d\u0930\u093e\u092e \u092b\u093e\u0907\u092c\u0930, 23 \u0917\u094d\u0930\u093e\u092e \u091c\u091f\u093f\u0932 \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0914\u0930 \u092c\u0940\u091f\u093e-\u0915\u0948\u0930\u094b\u091f\u0940\u0928 (\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u090f \u0915\u093e \u0905\u0917\u094d\u0930\u0926\u0942\u0924) \u0914\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u09406 \u0915\u0940 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0916\u0941\u0930\u093e\u0915 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948, \u091c\u094b \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u091a\u092f\u093e\u092a\u091a\u092f \u0914\u0930 \u0917\u094d\u0932\u093e\u0907\u0915\u094b\u091c\u0928 \u0938\u0902\u0936\u094d\u0932\u0947\u0937\u0923 \u092e\u0947\u0902 \u092a\u094d\u0930\u0924\u094d\u092f\u0915\u094d\u0937 \u092d\u0942\u092e\u093f\u0915\u093e \u0928\u093f\u092d\u093e\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u0907\u0938\u0947 \u090f\u0925\u0932\u0940\u091f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u0947 \u092a\u094d\u0930\u0940- \u092f\u093e \u092a\u094b\u0938\u094d\u091f-\u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u092c\u0928\u093e\u0924\u093e \u0939\u0948\u0964<\/p>

\u0907\u0938\u0947 \u090f\u0915 \u0938\u093e\u0925 \u0930\u0916\u0928\u093e<\/h2>
\"\"\/<\/figure>

\u0906\u092a\u0915\u094b \u0930\u093e\u0924 \u092d\u0930 \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u092c\u0926\u0932\u093e\u0935 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0928\u0939\u0940\u0902 \u0939\u0948\u0964 \u0907\u0928\u092e\u0947\u0902 \u0938\u0947 \u0926\u094b \u092f\u093e \u0924\u0940\u0928 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u094b \u0938\u093e\u092a\u094d\u0924\u093e\u0939\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0915\u0947 \u0936\u0941\u0930\u0942 \u0915\u0930\u0947\u0902 \u0914\u0930 \u0935\u0939\u093e\u0902 \u0938\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0930\u0947\u0902\u0964 \u090f\u0915 \u0935\u094d\u092f\u093e\u0935\u0939\u093e\u0930\u093f\u0915 \u0926\u0948\u0928\u093f\u0915 \u0938\u094d\u091f\u0948\u0915 \u0907\u0938 \u0924\u0930\u0939 \u0926\u093f\u0916 \u0938\u0915\u0924\u093e \u0939\u0948:<\/p>

  • Morning<\/strong>: Chia seeds soaked in water + a handful of blueberries<\/li>
  • Pre-workout<\/strong>: Sweet potato with almond butter<\/li>
  • Post-workout<\/strong>: Salmon fillet with steamed broccoli<\/li>
  • Snacks<\/strong>: Almonds + avocado on wholegrain toast<\/li> <\/ul>

    \u0938\u092e\u092f \u0915\u0947 \u0938\u093e\u0925 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0938\u0947 \u0918\u0928\u0947 \u092a\u0942\u0930\u0947 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u0947 \u092f\u094c\u0917\u093f\u0915\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0938\u0902\u0917\u0924\u093f – \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u0940 \u0924\u0930\u0939\u0964<\/p>

    \u092a\u094d\u0930\u0936\u0902\u0938\u093e \u092a\u0924\u094d\u0930<\/h3>
    1. Fahey, J.W. et al. (2018). Sulforaphane and broccoli compounds. Nutrients<\/em>, 10(7), 952.<\/li>
    2. Allen, R.W. et al. (2015). Cinnamon use in type 2 diabetes. Journal of the Academy of Nutrition and Dietetics<\/em>, 113(11), 1555\u20131561.<\/li>
    3. Millar, C.L. et al. (2012). Blueberry supplementation and muscle recovery. JISSN<\/em>, 9(1), 19.<\/li>
    4. USDA FoodData Central. Almonds, dry roasted. FDC ID: 170567.<\/li>
    5. Wang, L. et al. (2015). Avocado consumption and cardiometabolic risk. JAHA<\/em>, 4(1), e001355.<\/li>
    6. USDA FoodData Central. Chia seeds. FDC ID: 170554.<\/li>
    7. Abargouei, A.S. et al. (2012). ALA and cardiovascular risk. AJCN<\/em>, 96(6), 1262\u20131273.<\/li> <\/ol>

      Disclaimer: This article is for informational purposes only and does not constitute medical or dietary advice. Consult a registered dietitian or healthcare provider before making significant changes to your diet, especially if you have a pre-existing health condition or are taking medication.<\/em><\/p>

      <\/p> ","protected":false},"excerpt":{"rendered":"

      \u0906\u092a\u0915\u093e \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0909\u0924\u0928\u093e \u0939\u0940 \u092e\u091c\u092c\u0942\u0924 \u0939\u0948 \u091c\u093f\u0924\u0928\u093e \u0915\u093f \u0907\u0938\u0915\u0947 \u092a\u0940\u091b\u0947 \u0915\u093e \u0908\u0902\u0927\u0928\u0964 \u091c\u092c\u0915\u093f \u092e\u0948\u0915\u094d\u0930\u094b\u091c\u093c \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u091f\u093e\u0907\u092e\u093f\u0902\u0917 \u092e\u093e\u092f\u0928\u0947 \u0930\u0916\u0924\u0940 \u0939\u0948, […]<\/p>\n","protected":false},"author":2,"featured_media":19321,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"narrow-width-container","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2026\/04\/top-10-superfoods-hero-thumbnail.jpg","fifu_image_alt":"","footnotes":""},"categories":[213,19],"tags":[],"class_list":["post-7077","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-foods","category-nutrition"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"hi","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2026\/04\/top-10-superfoods-hero-thumbnail.jpg","categories_details":[{"id":213,"name":"Foods","count":119,"parent":0},{"id":19,"name":"Nutrition","count":205,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":6188,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/posts\/7077","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/comments?post=7077"}],"version-history":[{"count":5,"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/posts\/7077\/revisions"}],"predecessor-version":[{"id":19322,"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/posts\/7077\/revisions\/19322"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/media\/19321"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/media?parent=7077"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/categories?post=7077"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/tags?post=7077"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}