1. \u0410\u043d\u0430\u043d\u0430\u0441<\/h2> ![\"\"\/](\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2026\/04\/anti-inflammatory-foods-flat-lay.jpg\")
<\/figure> \u0410\u043d\u0430\u043d\u0430\u0441 \u0441\u043e\u0434\u0435\u0440\u0436\u0438\u0442 \u0431\u0440\u043e\u043c\u0435\u043b\u0430\u0439\u043d \u2014 \u043f\u0440\u043e\u0442\u0435\u043e\u043b\u0438\u0442\u0438\u0447\u0435\u0441\u043a\u0438\u0439 \u0444\u0435\u0440\u043c\u0435\u043d\u0442 \u0441 \u0445\u043e\u0440\u043e\u0448\u043e \u0437\u0430\u0434\u043e\u043a\u0443\u043c\u0435\u043d\u0442\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u044b\u043c\u0438 \u043f\u0440\u043e\u0442\u0438\u0432\u043e\u0432\u043e\u0441\u043f\u0430\u043b\u0438\u0442\u0435\u043b\u044c\u043d\u044b\u043c\u0438 \u0438 \u043e\u0431\u0435\u0437\u0431\u043e\u043b\u0438\u0432\u0430\u044e\u0449\u0438\u043c\u0438 \u0441\u0432\u043e\u0439\u0441\u0442\u0432\u0430\u043c\u0438. \u041e\u0431\u0437\u043e\u0440 \u0432Biomedical Reports<\/em>(2016) \u0432\u044b\u044f\u0441\u043d\u0438\u043b, \u0447\u0442\u043e \u0431\u0440\u043e\u043c\u0435\u043b\u0430\u0439\u043d \u0441\u043d\u0438\u0436\u0430\u0435\u0442 \u043f\u043e\u0432\u0440\u0435\u0436\u0434\u0435\u043d\u0438\u0435 \u043c\u044b\u0448\u0446 \u043f\u043e\u0441\u043b\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0438 \u0443\u0441\u043a\u043e\u0440\u044f\u0435\u0442 \u0432\u043e\u0441\u0441\u0442\u0430\u043d\u043e\u0432\u043b\u0435\u043d\u0438\u0435 \u043c\u044f\u0433\u043a\u0438\u0445 \u0442\u043a\u0430\u043d\u0435\u0439. \u0421\u0442\u0440\u0435\u043c\u0438\u0442\u0435\u0441\u044c \u043a 1 \u0447\u0430\u0448\u043a\u0435 (165 \u0433) \u0441\u0432\u0435\u0436\u0435\u0433\u043e \u0430\u043d\u0430\u043d\u0430\u0441\u0430 \u043f\u043e\u0441\u043b\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438, \u0447\u0442\u043e\u0431\u044b \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c \u0435\u0433\u043e \u0444\u0435\u0440\u043c\u0435\u043d\u0442\u0430\u0442\u0438\u0432\u043d\u0443\u044e \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u044c \u2014 \u0433\u043e\u0442\u043e\u0432\u043a\u0430 \u0434\u0435\u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0443\u0435\u0442 \u0431\u0440\u043e\u043c\u0435\u043b\u0430\u0439\u043d, \u043f\u043e\u044d\u0442\u043e\u043c\u0443 \u0434\u0435\u0440\u0436\u0438\u0442\u0435 \u0435\u0433\u043e \u0441\u044b\u0440\u044b\u043c.<\/p>
2. \u0421\u043c\u0435\u0448\u0430\u043d\u043d\u044b\u0435 \u044f\u0433\u043e\u0434\u044b<\/h2>
\u0427\u0435\u0440\u043d\u0438\u043a\u0430, \u043a\u043b\u0443\u0431\u043d\u0438\u043a\u0430, \u0435\u0436\u0435\u0432\u0438\u043a\u0430 \u0438 \u043c\u0430\u043b\u0438\u043d\u0430 \u2014 \u043e\u0434\u043d\u0438 \u0438\u0437 \u0441\u0430\u043c\u044b\u0445 \u0431\u043e\u0433\u0430\u0442\u044b\u0445 \u0430\u043d\u0442\u0438\u043e\u043a\u0441\u0438\u0434\u0430\u043d\u0442\u0430\u043c\u0438 \u043f\u0440\u043e\u0434\u0443\u043a\u0442\u043e\u0432. \u041e\u043d\u0438 \u0434\u043e\u0441\u0442\u0430\u0432\u043b\u044f\u044e\u0442 \u0444\u043b\u0430\u0432\u043e\u043d\u043e\u0438\u0434\u044b \u2014 \u0432\u043a\u043b\u044e\u0447\u0430\u044f \u043a\u0432\u0435\u0440\u0446\u0435\u0442\u0438\u043d \u0438 \u0430\u043d\u0442\u043e\u0446\u0438\u0430\u043d\u044b \u2014 \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u043f\u043e\u0434\u0430\u0432\u043b\u044f\u044e\u0442 NF-\u03baB, \u043a\u043b\u044e\u0447\u0435\u0432\u043e\u0439 \u043c\u043e\u043b\u0435\u043a\u0443\u043b\u044f\u0440\u043d\u044b\u0439 \u043f\u0443\u0442\u044c, \u0432\u044b\u0437\u044b\u0432\u0430\u044e\u0449\u0438\u0439 \u0432\u043e\u0441\u043f\u0430\u043b\u0438\u0442\u0435\u043b\u044c\u043d\u044b\u0435 \u0440\u0435\u0430\u043a\u0446\u0438\u0438. \u0418\u0441\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u043d\u0438\u0435 \u0432Journal of the International Society of Sports Nutrition<\/em>(JISSN, 2012) \u043e\u0431\u043d\u0430\u0440\u0443\u0436\u0438\u043b, \u0447\u0442\u043e \u0435\u0436\u0435\u0434\u043d\u0435\u0432\u043d\u043e\u0435 \u0443\u043f\u043e\u0442\u0440\u0435\u0431\u043b\u0435\u043d\u0438\u0435 \u0447\u0435\u0440\u043d\u0438\u043a\u0438 \u0441\u043d\u0438\u0436\u0430\u0435\u0442 \u043e\u043a\u0438\u0441\u043b\u0438\u0442\u0435\u043b\u044c\u043d\u044b\u0439 \u0441\u0442\u0440\u0435\u0441\u0441, \u0432\u044b\u0437\u0432\u0430\u043d\u043d\u044b\u0439 \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0438\u043c\u0438 \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0430\u043c\u0438, \u0438 \u043c\u044b\u0448\u0435\u0447\u043d\u0443\u044e \u0431\u043e\u043b\u044c \u0443 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u044b\u0445 \u0441\u043f\u043e\u0440\u0442\u0441\u043c\u0435\u043d\u043e\u0432.<\/p> \u0426\u0435\u043b\u044c \u043f\u043e\u0434\u0430\u0447\u0438:<\/strong>1\/2\u20131 \u0447\u0430\u0448\u043a\u0430 (75\u2013150 \u0433) \u0432 \u0441\u0443\u0442\u043a\u0438, \u0441\u0432\u0435\u0436\u0438\u0435 \u0438\u043b\u0438 \u0437\u0430\u043c\u043e\u0440\u043e\u0436\u0435\u043d\u043d\u044b\u0435. \u0417\u0430\u043c\u043e\u0440\u043e\u0436\u0435\u043d\u043d\u044b\u0435 \u044f\u0433\u043e\u0434\u044b \u0441\u043e\u0445\u0440\u0430\u043d\u044f\u044e\u0442 \u0441\u043e\u043f\u043e\u0441\u0442\u0430\u0432\u0438\u043c\u044b\u0439 \u0443\u0440\u043e\u0432\u0435\u043d\u044c \u0430\u043d\u0442\u0438\u043e\u043a\u0441\u0438\u0434\u0430\u043d\u0442\u043e\u0432 \u043f\u043e \u0441\u0440\u0430\u0432\u043d\u0435\u043d\u0438\u044e \u0441\u043e \u0441\u0432\u0435\u0436\u0438\u043c\u0438.<\/p>
3. \u041a\u0443\u0440\u043a\u0443\u043c\u0430<\/h2>
\u041a\u0443\u0440\u043a\u0443\u043c\u0438\u043d \u2014 \u043e\u0441\u043d\u043e\u0432\u043d\u043e\u0435 \u0431\u0438\u043e\u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0435 \u0441\u043e\u0435\u0434\u0438\u043d\u0435\u043d\u0438\u0435 \u043a\u0443\u0440\u043a\u0443\u043c\u044b \u2014 \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f \u043e\u0434\u043d\u0438\u043c \u0438\u0437 \u0441\u0430\u043c\u044b\u0445 \u0448\u0438\u0440\u043e\u043a\u043e \u0438\u0437\u0443\u0447\u0435\u043d\u043d\u044b\u0445 \u043d\u0430\u0442\u0443\u0440\u0430\u043b\u044c\u043d\u044b\u0445 \u043f\u0440\u043e\u0442\u0438\u0432\u043e\u0432\u043e\u0441\u043f\u0430\u043b\u0438\u0442\u0435\u043b\u044c\u043d\u044b\u0445 \u0441\u0440\u0435\u0434\u0441\u0442\u0432. \u0418\u0441\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u043d\u0438\u044f \u0432Journal of Medicinal Food<\/em>(2016) \u043f\u043e\u043a\u0430\u0437\u0430\u043b\u043e, \u0447\u0442\u043e \u043f\u0440\u0438\u0435\u043c \u043a\u0443\u0440\u043a\u0443\u043c\u0438\u043d\u0430 \u0437\u043d\u0430\u0447\u0438\u0442\u0435\u043b\u044c\u043d\u043e \u0441\u043d\u0438\u0436\u0430\u0435\u0442 \u043e\u0442\u0441\u0440\u043e\u0447\u043a\u0443 \u043c\u044b\u0448\u0435\u0447\u043d\u043e\u0439 \u0431\u043e\u043b\u0438 (DOMS) \u0438 \u043c\u0430\u0440\u043a\u0435\u0440\u044b \u0432\u043e\u0441\u043f\u0430\u043b\u0435\u043d\u0438\u044f \u043f\u043e\u0441\u043b\u0435 \u044d\u043a\u0441\u0446\u0435\u043d\u0442\u0440\u0438\u0447\u0435\u0441\u043a\u0438\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439. \u0421\u0442\u0430\u043d\u0434\u0430\u0440\u0442\u043d\u044b\u0435 \u0438\u0441\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u0442\u0435\u043b\u044c\u0441\u043a\u0438\u0435 \u0434\u043e\u0437\u044b \u0432\u0430\u0440\u044c\u0438\u0440\u0443\u044e\u0442\u0441\u044f \u043e\u0442200\u2013500 \u043c\u0433 \u043a\u0443\u0440\u043a\u0443\u043c\u0438\u043d\u0430 \u0432 \u0441\u0443\u0442\u043a\u0438<\/strong>, \u0432 \u0441\u043e\u0447\u0435\u0442\u0430\u043d\u0438\u0438 \u0441 \u0447\u0435\u0440\u043d\u044b\u043c \u043f\u0435\u0440\u0446\u0435\u043c (\u043f\u0438\u043f\u0435\u0440\u0438\u043d\u043e\u043c) \u0434\u043b\u044f \u043f\u043e\u0432\u044b\u0448\u0435\u043d\u0438\u044f \u0431\u0438\u043e\u0434\u043e\u0441\u0442\u0443\u043f\u043d\u043e\u0441\u0442\u0438 \u0434\u043e 2000%, \u0441\u043e\u0433\u043b\u0430\u0441\u043d\u043ePlanta Medica<\/em>\u0423\u0447\u0438\u0442\u044c\u0441\u044f.<\/p> \u0414\u043b\u044f \u043f\u0438\u0449\u0435\u0432\u043e\u0433\u043e \u0440\u0430\u0446\u0438\u043e\u043d\u0430 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0439\u0442\u0435 1 \u0447\u0430\u0439\u043d\u0443\u044e \u043b\u043e\u0436\u043a\u0443 (\u2248200 \u043c\u0433 \u043a\u0443\u0440\u043a\u0443\u043c\u0438\u043d\u0430) \u043c\u043e\u043b\u043e\u0442\u043e\u0433\u043e \u043a\u0443\u0440\u043a\u0443\u043c\u044b \u0432 \u0441\u043c\u0443\u0437\u0438, \u0437\u043e\u043b\u043e\u0442\u0438\u0441\u0442\u043e\u043c \u043c\u043e\u043b\u043e\u043a\u0435 \u0438\u043b\u0438 \u043f\u043e\u0441\u043b\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438.<\/p>
4. \u0421\u0435\u043b\u044c\u0434\u0435\u0440\u0435\u0439<\/h2>
\u0427\u0430\u0441\u0442\u043e \u0443\u043f\u0443\u0441\u043a\u0430\u0435\u043c\u044b\u0439 \u0438\u0437 \u0432\u0438\u0434\u0443, \u0441\u0435\u043b\u044c\u0434\u0435\u0440\u0435\u0439 \u0441\u043e\u0434\u0435\u0440\u0436\u0438\u0442 \u043a\u0430\u043a \u0440\u0430\u0441\u0442\u0432\u043e\u0440\u0438\u043c\u0443\u044e, \u0442\u0430\u043a \u0438 \u043d\u0435\u0440\u0430\u0441\u0442\u0432\u043e\u0440\u0438\u043c\u0443\u044e \u043a\u043b\u0435\u0442\u0447\u0430\u0442\u043a\u0443 \u043d\u0430\u0440\u044f\u0434\u0443 \u0441 \u0444\u0438\u0442\u043e\u043d\u0443\u0442\u0440\u0438\u0435\u043d\u0442\u0430\u043c\u0438, \u0442\u0430\u043a\u0438\u043c\u0438 \u043a\u0430\u043a \u0430\u043f\u0438\u0433\u0435\u043d\u0438\u043d \u0438 \u043b\u044e\u0442\u0435\u043e\u043b\u0438\u043d \u2014 \u0444\u043b\u0430\u0432\u043e\u043d\u044b, \u043f\u043e\u043a\u0430\u0437\u0430\u043d\u043d\u044b\u0435 \u0432Biochemical Pharmacology<\/em>\u0438\u0441\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u043d\u0438\u044f \u043f\u043e \u0438\u043d\u0433\u0438\u0431\u0438\u0440\u043e\u0432\u0430\u043d\u0438\u044e \u043f\u0440\u043e\u0432\u043e\u0441\u043f\u0430\u043b\u0438\u0442\u0435\u043b\u044c\u043d\u044b\u0445 \u0444\u0435\u0440\u043c\u0435\u043d\u0442\u043e\u0432 (COX-1 \u0438 COX-2). \u0412\u044b\u0441\u043e\u043a\u043e\u0435 \u0441\u043e\u0434\u0435\u0440\u0436\u0430\u043d\u0438\u0435 \u0432\u043e\u0434\u044b (95%) \u0442\u0430\u043a\u0436\u0435 \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0435\u0442 \u0433\u0438\u0434\u0440\u0430\u0442\u0430\u0446\u0438\u044e \u2014 \u043a\u043b\u044e\u0447\u0435\u0432\u043e\u0439 \u0444\u0430\u043a\u0442\u043e\u0440 \u0432 \u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0438 \u0432\u043e\u0441\u043f\u0430\u043b\u0435\u043d\u0438\u0435\u043c, \u0432\u044b\u0437\u0432\u0430\u043d\u043d\u044b\u043c \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0438\u043c\u0438 \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0430\u043c\u0438. USDA FoodData Central \u043f\u043e\u0434\u0442\u0432\u0435\u0440\u0436\u0434\u0430\u0435\u0442, \u0447\u0442\u043e \u0441\u0435\u043b\u0434\u0435\u0440\u0435\u0439 \u0441\u043e\u0434\u0435\u0440\u0436\u0438\u0442 35 \u043c\u0433 \u043d\u0430\u0442\u0440\u0438\u044f \u0438 260 \u043c\u0433 \u043a\u0430\u043b\u0438\u044f \u043d\u0430 100 \u0433 \u2014 \u0435\u0441\u0442\u0435\u0441\u0442\u0432\u0435\u043d\u043d\u044b\u0439 \u044d\u043b\u0435\u043a\u0442\u0440\u043e\u043b\u0438\u0442\u043d\u044b\u0439 \u0432\u043a\u043b\u0430\u0434, \u043f\u043e\u043b\u0435\u0437\u043d\u044b\u0439 \u0434\u043b\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a.<\/p> ![\"\"\/](\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2026\/04\/athlete-anti-inflammatory-meal-prep.jpg\")
<\/figure>
5. \u0422\u0451\u043c\u043d\u0430\u044f \u043b\u0438\u0441\u0442\u043e\u0432\u0430\u044f \u0437\u0435\u043b\u0435\u043d\u044c<\/h2>
\u0428\u043f\u0438\u043d\u0430\u0442, \u043a\u0430\u043f\u0443\u0441\u0442\u0430 \u043a\u0435\u0439\u043b, \u0431\u0440\u043e\u043a\u043a\u043e\u043b\u0438 \u0438 \u0431\u0440\u044e\u0441\u0441\u0435\u043b\u044c\u0441\u043a\u0430\u044f \u043a\u0430\u043f\u0443\u0441\u0442\u0430 \u2014 \u044d\u0442\u043e \u043f\u0438\u0442\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u0435 \u0438\u0441\u0442\u043e\u0447\u043d\u0438\u043a\u0438, \u043d\u0430\u0441\u044b\u0449\u0435\u043d\u043d\u044b\u0435 \u0432\u0438\u0442\u0430\u043c\u0438\u043d\u0430\u043c\u0438 A, C, E \u0438 K, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0444\u0443\u043d\u043a\u0446\u0438\u043e\u043d\u0438\u0440\u0443\u044e\u0442 \u043a\u0430\u043a \u0430\u043d\u0442\u0438\u043e\u043a\u0441\u0438\u0434\u0430\u043d\u0442\u044b, \u043d\u0435\u0439\u0442\u0440\u0430\u043b\u0438\u0437\u0443\u044e\u0449\u0438\u0435 \u0440\u0435\u0430\u043a\u0442\u0438\u0432\u043d\u044b\u0435 \u043a\u0438\u0441\u043b\u043e\u0440\u043e\u0434\u043d\u044b\u0435 \u0444\u043e\u0440\u043c\u044b, \u043e\u0431\u0440\u0430\u0437\u0443\u044e\u0449\u0438\u0435\u0441\u044f \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u0438\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u044b\u0445 \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0438\u0445 \u043d\u0430\u0433\u0440\u0443\u0437\u043e\u043a. \u0412\u0438\u0442\u0430\u043c\u0438\u043d K, \u0432 \u0447\u0430\u0441\u0442\u043d\u043e\u0441\u0442\u0438, \u0438\u0433\u0440\u0430\u0435\u0442 \u0434\u0432\u043e\u0439\u043d\u0443\u044e \u0440\u043e\u043b\u044c \u0432 \u0440\u0435\u0433\u0443\u043b\u044f\u0446\u0438\u0438 \u0432\u043e\u0441\u043f\u0430\u043b\u0435\u043d\u0438\u044f \u0438 \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u0435 \u043a\u043e\u0441\u0442\u0435\u0439, \u0441\u043e\u0433\u043b\u0430\u0441\u043d\u043e \u0438\u0441\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u043d\u0438\u044eMolecular Nutrition & Food Research<\/em>. \u0426\u0435\u043b\u044c2\u20133 \u0447\u0430\u0448\u043a\u0438 \u0442\u0451\u043c\u043d\u043e\u0439 \u043b\u0438\u0441\u0442\u043e\u0432\u043e\u0439 \u0437\u0435\u043b\u0435\u043d\u0438 \u0432 \u0434\u0435\u043d\u044c<\/strong>, \u0441\u043b\u0435\u0433\u043a\u0430 \u043f\u0440\u043e\u043f\u0430\u0440\u0435\u043d\u043d\u0430\u044f \u0438\u043b\u0438 \u0441\u044b\u0440\u0430\u044f, \u0447\u0442\u043e\u0431\u044b \u0441\u043e\u0445\u0440\u0430\u043d\u0438\u0442\u044c \u0447\u0443\u0432\u0441\u0442\u0432\u0438\u0442\u0435\u043b\u044c\u043d\u044b\u0439 \u043a \u0442\u0435\u043f\u043b\u0443 \u0432\u0438\u0442\u0430\u043c\u0438\u043d C.<\/p>
\u0421\u043e\u0437\u0434\u0430\u043d\u0438\u0435 \u043f\u0440\u043e\u0442\u0438\u0432\u043e\u0432\u043e\u0441\u043f\u0430\u043b\u0438\u0442\u0435\u043b\u044c\u043d\u043e\u0439 \u043f\u043b\u0430\u0441\u0442\u0438\u043d\u044b<\/h2> ![\"\"\/](\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2026\/04\/anti-inflammatory-meal-prep-bowl.jpg\")
<\/figure> \u041e\u0431\u044a\u0435\u0434\u0438\u043d\u0438\u0442\u044c \u044d\u0442\u0438 \u043f\u044f\u0442\u044c \u043f\u0440\u043e\u0434\u0443\u043a\u0442\u043e\u0432 \u0432 \u043e\u0434\u043d\u043e\u043c \u0431\u043b\u044e\u0434\u0435 \u043d\u0435\u0441\u043b\u043e\u0436\u043d\u043e. \u041f\u0440\u043e\u0441\u0442\u0430\u044f \u043f\u0440\u043e\u0442\u0438\u0432\u043e\u0432\u043e\u0441\u043f\u0430\u043b\u0438\u0442\u0435\u043b\u044c\u043d\u0430\u044f \u0432\u043e\u0441\u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0442\u0435\u043b\u044c\u043d\u0430\u044f \u043c\u0438\u0441\u043a\u0430 \u2014 \u0441\u043c\u0435\u0441\u044c \u0437\u0435\u043b\u0435\u043d\u0438, \u0442\u0451\u0440\u0442\u044b\u0439 \u0441\u044b\u0440\u043e\u0439 \u0441\u0435\u043b\u044c\u0434\u0435\u0440\u0435\u0439, \u0441\u0432\u0435\u0436\u0438\u0435 \u044f\u0433\u043e\u0434\u044b, \u043a\u0443\u0441\u043e\u0447\u043a\u0438 \u0430\u043d\u0430\u043d\u0430\u0441\u0430 \u0438 \u0437\u0430\u043f\u0440\u0430\u0432\u043a\u0430 \u0438\u0437 \u043a\u0443\u0440\u043a\u0443\u043c\u044b \u0438 \u043b\u0438\u043c\u043e\u043d\u0430 \u2014 \u043e\u0431\u0435\u0441\u043f\u0435\u0447\u0438\u0432\u0430\u0435\u0442 \u0448\u0438\u0440\u043e\u043a\u043e\u0435 \u0430\u043d\u0442\u0438\u043e\u043a\u0441\u0438\u0434\u0430\u043d\u0442\u043d\u043e\u0435 \u0438 \u043f\u0440\u043e\u0442\u0438\u0432\u043e\u0432\u043e\u0441\u043f\u0430\u043b\u0438\u0442\u0435\u043b\u044c\u043d\u043e\u0435 \u043f\u043e\u043a\u0440\u044b\u0442\u0438\u0435 \u0437\u0430 \u043e\u0434\u0438\u043d \u043f\u0440\u0438\u0441\u0435\u0441\u0442.<\/p>
\u041f\u0440\u043e\u0444\u0435\u0441\u0441\u0438\u043e\u043d\u0430\u043b\u044c\u043d\u044b\u0435 \u0441\u043e\u0432\u0435\u0442\u044b:<\/strong><\/p> - Pair turmeric with healthy fats (olive oil, avocado) and black pepper to maximize curcumin absorption<\/li>
- Consume berries and pineapple within 30\u201360 minutes post-workout for optimal recovery support<\/li>
- Rotate greens weekly to diversify phytonutrient intake<\/li> <\/ul>
\u0418\u0442\u043e\u0433<\/h2>
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Disclaimer: This article is for informational purposes only and does not constitute medical advice. Consult a qualified healthcare professional or registered dietitian before making significant dietary changes, particularly if you are managing a diagnosed inflammatory condition or taking anti-inflammatory medications.<\/em><\/p> <\/p> ","protected":false},"excerpt":{"rendered":"
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[…]<\/p>\n","protected":false},"author":2,"featured_media":19329,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"narrow-width-container","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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\u0433\u043e\u0442\u043e\u0432\u043a\u0430 \u0434\u0435\u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0443\u0435\u0442 \u0431\u0440\u043e\u043c\u0435\u043b\u0430\u0439\u043d, \u043f\u043e\u044d\u0442\u043e\u043c\u0443 \u0434\u0435\u0440\u0436\u0438\u0442\u0435 \u0435\u0433\u043e \u0441\u044b\u0440\u044b\u043c.<\/p> \u0427\u0435\u0440\u043d\u0438\u043a\u0430, \u043a\u043b\u0443\u0431\u043d\u0438\u043a\u0430, \u0435\u0436\u0435\u0432\u0438\u043a\u0430 \u0438 \u043c\u0430\u043b\u0438\u043d\u0430 \u2014 \u043e\u0434\u043d\u0438 \u0438\u0437 \u0441\u0430\u043c\u044b\u0445 \u0431\u043e\u0433\u0430\u0442\u044b\u0445 \u0430\u043d\u0442\u0438\u043e\u043a\u0441\u0438\u0434\u0430\u043d\u0442\u0430\u043c\u0438 \u043f\u0440\u043e\u0434\u0443\u043a\u0442\u043e\u0432. \u041e\u043d\u0438 \u0434\u043e\u0441\u0442\u0430\u0432\u043b\u044f\u044e\u0442 \u0444\u043b\u0430\u0432\u043e\u043d\u043e\u0438\u0434\u044b \u2014 \u0432\u043a\u043b\u044e\u0447\u0430\u044f \u043a\u0432\u0435\u0440\u0446\u0435\u0442\u0438\u043d \u0438 \u0430\u043d\u0442\u043e\u0446\u0438\u0430\u043d\u044b \u2014 \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u043f\u043e\u0434\u0430\u0432\u043b\u044f\u044e\u0442 NF-\u03baB, \u043a\u043b\u044e\u0447\u0435\u0432\u043e\u0439 \u043c\u043e\u043b\u0435\u043a\u0443\u043b\u044f\u0440\u043d\u044b\u0439 \u043f\u0443\u0442\u044c, \u0432\u044b\u0437\u044b\u0432\u0430\u044e\u0449\u0438\u0439 \u0432\u043e\u0441\u043f\u0430\u043b\u0438\u0442\u0435\u043b\u044c\u043d\u044b\u0435 \u0440\u0435\u0430\u043a\u0446\u0438\u0438. \u0418\u0441\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u043d\u0438\u0435 \u0432Journal of the International Society of Sports Nutrition<\/em>(JISSN, 2012) \u043e\u0431\u043d\u0430\u0440\u0443\u0436\u0438\u043b, \u0447\u0442\u043e \u0435\u0436\u0435\u0434\u043d\u0435\u0432\u043d\u043e\u0435 \u0443\u043f\u043e\u0442\u0440\u0435\u0431\u043b\u0435\u043d\u0438\u0435 \u0447\u0435\u0440\u043d\u0438\u043a\u0438 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\u0421\u0442\u0430\u043d\u0434\u0430\u0440\u0442\u043d\u044b\u0435 \u0438\u0441\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u0442\u0435\u043b\u044c\u0441\u043a\u0438\u0435 \u0434\u043e\u0437\u044b \u0432\u0430\u0440\u044c\u0438\u0440\u0443\u044e\u0442\u0441\u044f \u043e\u0442200\u2013500 \u043c\u0433 \u043a\u0443\u0440\u043a\u0443\u043c\u0438\u043d\u0430 \u0432 \u0441\u0443\u0442\u043a\u0438<\/strong>, \u0432 \u0441\u043e\u0447\u0435\u0442\u0430\u043d\u0438\u0438 \u0441 \u0447\u0435\u0440\u043d\u044b\u043c \u043f\u0435\u0440\u0446\u0435\u043c (\u043f\u0438\u043f\u0435\u0440\u0438\u043d\u043e\u043c) \u0434\u043b\u044f \u043f\u043e\u0432\u044b\u0448\u0435\u043d\u0438\u044f \u0431\u0438\u043e\u0434\u043e\u0441\u0442\u0443\u043f\u043d\u043e\u0441\u0442\u0438 \u0434\u043e 2000%, \u0441\u043e\u0433\u043b\u0430\u0441\u043d\u043ePlanta Medica<\/em>\u0423\u0447\u0438\u0442\u044c\u0441\u044f.<\/p> \u0414\u043b\u044f \u043f\u0438\u0449\u0435\u0432\u043e\u0433\u043e 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\u0441\u043e\u0434\u0435\u0440\u0436\u0430\u043d\u0438\u0435 \u0432\u043e\u0434\u044b (95%) \u0442\u0430\u043a\u0436\u0435 \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0435\u0442 \u0433\u0438\u0434\u0440\u0430\u0442\u0430\u0446\u0438\u044e \u2014 \u043a\u043b\u044e\u0447\u0435\u0432\u043e\u0439 \u0444\u0430\u043a\u0442\u043e\u0440 \u0432 \u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0438 \u0432\u043e\u0441\u043f\u0430\u043b\u0435\u043d\u0438\u0435\u043c, \u0432\u044b\u0437\u0432\u0430\u043d\u043d\u044b\u043c \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0438\u043c\u0438 \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0430\u043c\u0438. 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Consult a qualified healthcare professional or registered dietitian before making significant dietary changes, particularly if you are managing a diagnosed inflammatory condition or taking anti-inflammatory medications.<\/em><\/p> <\/p> ","protected":false},"excerpt":{"rendered":" \u0425\u0440\u043e\u043d\u0438\u0447\u0435\u0441\u043a\u043e\u0435 \u0432\u043e\u0441\u043f\u0430\u043b\u0435\u043d\u0438\u0435 \u2014 \u043e\u0434\u0438\u043d \u0438\u0437 \u0433\u043b\u0430\u0432\u043d\u044b\u0445 \u0441\u043a\u0440\u044b\u0442\u044b\u0445 \u043f\u0440\u0435\u043f\u044f\u0442\u0441\u0442\u0432\u0438\u0439 \u0434\u043b\u044f \u0441\u043f\u043e\u0440\u0442\u0438\u0432\u043d\u044b\u0445 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u043e\u0432. \u0411\u0443\u0434\u044c \u0442\u043e \u043f\u043e\u0441\u0442\u043e\u044f\u043d\u043d\u0430\u044f \u0441\u043a\u043e\u0432\u0430\u043d\u043d\u043e\u0441\u0442\u044c \u0441\u0443\u0441\u0442\u0430\u0432\u043e\u0432, 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[…]<\/p>\n","protected":false},"author":2,"featured_media":19329,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"narrow-width-container","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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