![\"\"\/](\"https:\/\/i.pinimg.com\/originals\/61\/f3\/f5\/61f3f55abdbeeb6be36edb50a370b0ed.jpg\")
<\/figure> \u0421\u0438\u043b\u043e\u0432\u044b\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u2014 \u0432\u0430\u0436\u043d\u0430\u044f \u0447\u0430\u0441\u0442\u044c \u0443\u0440\u0430\u0432\u043d\u0435\u043d\u0438\u044f \u0444\u0438\u0442\u043d\u0435\u0441\u0430. \u041c\u0443\u0436\u0447\u0438\u043d\u044b \u0438 \u0436\u0435\u043d\u0449\u0438\u043d\u044b \u0434\u043e\u043b\u0436\u043d\u044b \u0443\u0447\u0430\u0441\u0442\u0432\u043e\u0432\u0430\u0442\u044c \u0432 \u043c\u0435\u0440\u043e\u043f\u0440\u0438\u044f\u0442\u0438\u044f\u0445 \u043f\u043e \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u044e \u043c\u044b\u0448\u0446, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0440\u0430\u0431\u043e\u0442\u0430\u044e\u0442 \u0441 \u043e\u0441\u043d\u043e\u0432\u043d\u044b\u043c\u0438 \u0433\u0440\u0443\u043f\u043f\u0430\u043c\u0438 \u043c\u044b\u0448\u0446 (\u043d\u043e\u0433\u0438, \u0431\u0435\u0434\u0440\u0430, \u0441\u043f\u0438\u043d\u0430, \u0433\u0440\u0443\u0434\u044c, \u0436\u0438\u0432\u043e\u0442, \u043f\u043b\u0435\u0447\u0438 \u0438 \u0440\u0443\u043a\u0438), \u043f\u043e \u043a\u0440\u0430\u0439\u043d\u0435\u0439 \u043c\u0435\u0440\u0435, \u0434\u0432\u0430 \u0440\u0430\u0437\u0430 \u0432 \u043d\u0435\u0434\u0435\u043b\u044e. \u041f\u0440\u0438\u043c\u0435\u0440\u044b \u0441\u0438\u043b\u043e\u0432\u044b\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u0432\u043a\u043b\u044e\u0447\u0430\u044e\u0442 \u043f\u043e\u0434\u043d\u044f\u0442\u0438\u0435 \u0442\u044f\u0436\u0435\u0441\u0442\u0435\u0439, \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u043d\u0438\u0435 \u043f\u043e\u043b\u043e\u0441 \u0441\u043e\u043f\u0440\u043e\u0442\u0438\u0432\u043b\u0435\u043d\u0438\u044f \u0438 \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u0435 \u043e\u0442\u0436\u0438\u043c\u0430\u043d\u0438\u0439, \u043f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u0439 \u0438 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439. \u0414\u0430\u0436\u0435 \u043f\u043e\u0432\u0441\u0435\u0434\u043d\u0435\u0432\u043d\u044b\u0435 \u0437\u0430\u043d\u044f\u0442\u0438\u044f, \u0442\u0430\u043a\u0438\u0435 \u043a\u0430\u043a \u043d\u043e\u0448\u0435\u043d\u0438\u0435 \u043f\u0440\u043e\u0434\u0443\u043a\u0442\u043e\u0432, \u0438\u0433\u0440\u044b \u0441 \u0434\u0435\u0442\u044c\u043c\u0438 \u0438 \u0441\u0430\u0434\u043e\u0432\u043e\u0434\u0441\u0442\u0432\u043e, \u043c\u043e\u0433\u0443\u0442 \u0443\u043a\u0440\u0435\u043f\u0438\u0442\u044c \u043c\u044b\u0448\u0446\u044b.<\/p>
\u041e\u0434\u043d\u0438\u043c \u0438\u0437 \u043b\u0443\u0447\u0448\u0438\u0445 \u0441\u043f\u043e\u0441\u043e\u0431\u043e\u0432 \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0430\u0442\u044c \u043d\u0430\u0440\u0430\u0449\u0438\u0432\u0430\u043d\u0438\u0435 \u0441\u0438\u043b\u044b \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f \u0445\u043e\u0440\u043e\u0448\u0435\u0435 \u043f\u0438\u0442\u0430\u043d\u0438\u0435. \u0411\u0435\u043b\u043a\u0438, \u0443\u0433\u043b\u0435\u0432\u043e\u0434\u044b \u0438 \u0436\u0438\u0440\u044b \u0438\u0433\u0440\u0430\u044e\u0442 \u0432\u0430\u0436\u043d\u0443\u044e \u0440\u043e\u043b\u044c, \u043a\u0430\u043a \u0438 \u043f\u043e\u043b\u0443\u0447\u0435\u043d\u0438\u0435 \u0434\u043e\u0441\u0442\u0430\u0442\u043e\u0447\u043d\u043e\u0433\u043e \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u0430 \u043a\u0430\u043b\u043e\u0440\u0438\u0439 \u0432 \u0442\u0435\u0447\u0435\u043d\u0438\u0435 \u0434\u043d\u044f. \u0427\u0438\u0442\u0430\u0439\u0442\u0435 \u0434\u0430\u043b\u044c\u0448\u0435, \u0447\u0442\u043e\u0431\u044b \u0443\u0437\u043d\u0430\u0442\u044c, \u043a\u0430\u043a \u043a\u0430\u0436\u0434\u044b\u0439 \u043c\u0430\u043a\u0440\u043e\u044d\u043b\u0435\u043c\u0435\u043d\u0442 \u043c\u043e\u0436\u0435\u0442 \u043f\u043e\u043c\u043e\u0447\u044c \u0432\u0430\u043c \u043d\u0430\u0431\u0440\u0430\u0442\u044c \u0432\u0435\u0441 \u2014 \u0438 \u0441\u043a\u043e\u043b\u044c\u043a\u043e \u0435\u0441\u0442\u044c \u043a\u0430\u0436\u0434\u044b\u0439 \u0434\u0435\u043d\u044c.<\/p>
\u0411\u0435\u043b\u043e\u043a \u0438 \u043d\u0430\u0440\u0430\u0449\u0438\u0432\u0430\u043d\u0438\u0435 \u043c\u044b\u0448\u0435\u0447\u043d\u043e\u0439 \u043c\u0430\u0441\u0441\u044b<\/h4> ![\"\"\/](\"https:\/\/www.vitsupp.com\/wp-content\/uploads\/2018\/11\/high-protein-foods-list-for-weight-loss-3.jpg\")
<\/figure> \u041f\u0440\u0438 \u043d\u0430\u0440\u0430\u0449\u0438\u0432\u0430\u043d\u0438\u0438 \u043c\u044b\u0448\u0435\u0447\u043d\u043e\u0439 \u043c\u0430\u0441\u0441\u044b, \u0447\u0435\u043c \u0431\u043e\u043b\u044c\u0448\u0435 \u0431\u0435\u043b\u043a\u0430, \u0442\u0435\u043c \u043b\u0443\u0447\u0448\u0435, \u0432\u0435\u0440\u043d\u043e? \u041d\u0435 \u043e\u0431\u044f\u0437\u0430\u0442\u0435\u043b\u044c\u043d\u043e. \u0412 \u0442\u043e \u0432\u0440\u0435\u043c\u044f \u043a\u0430\u043a \u0432\u044b \u0440\u0430\u0431\u043e\u0442\u0430\u0435\u0442\u0435 \u043d\u0430\u0434 \u043d\u0430\u0440\u0430\u0449\u0438\u0432\u0430\u043d\u0438\u0435\u043c \u043c\u044b\u0448\u0435\u0447\u043d\u043e\u0439 \u043c\u0430\u0441\u0441\u044b \u0441 \u043f\u043e\u043c\u043e\u0449\u044c\u044e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439, \u0431\u0435\u043b\u043e\u043a \u0434\u043e\u043b\u0436\u0435\u043d \u0441\u043e\u0441\u0442\u0430\u0432\u043b\u044f\u0442\u044c \u043e\u0442 10 \u0434\u043e 35 \u043f\u0440\u043e\u0446\u0435\u043d\u0442\u043e\u0432 \u043e\u0442 \u043e\u0431\u0449\u0435\u0433\u043e \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u0430 \u043a\u0430\u043b\u043e\u0440\u0438\u0439 \u0434\u043b\u044f \u0432\u0437\u0440\u043e\u0441\u043b\u044b\u0445.<\/p>
\u041f\u043e\u0434\u0434\u0435\u0440\u0436\u0430\u043d\u0438\u0435 \u043c\u044b\u0448\u0435\u0447\u043d\u043e\u0439 \u043c\u0430\u0441\u0441\u044b, \u0441 \u0434\u0440\u0443\u0433\u043e\u0439 \u0441\u0442\u043e\u0440\u043e\u043d\u044b, \u0442\u0440\u0435\u0431\u0443\u0435\u0442 \u0433\u043e\u0440\u0430\u0437\u0434\u043e \u043c\u0435\u043d\u044c\u0448\u0435 \u0431\u0435\u043b\u043a\u0430, \u0447\u0435\u043c \u043d\u0430\u0440\u0430\u0449\u0438\u0432\u0430\u043d\u0438\u0435 \u043d\u043e\u0432\u044b\u0445 \u043c\u044b\u0448\u0446. \u041d\u0430\u043f\u0440\u0438\u043c\u0435\u0440, \u0440\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0443\u0435\u043c\u0430\u044f \u0434\u0438\u0435\u0442\u0438\u0447\u0435\u0441\u043a\u0430\u044f \u043d\u043e\u0440\u043c\u0430 \u0431\u0435\u043b\u043a\u0430 \u0434\u043b\u044f \u0441\u0440\u0435\u0434\u043d\u0435\u0433\u043e \u0432\u0437\u0440\u043e\u0441\u043b\u043e\u0433\u043e \u0447\u0435\u043b\u043e\u0432\u0435\u043a\u0430 \u0441\u043e\u0441\u0442\u0430\u0432\u043b\u044f\u0435\u0442 0,37 \u0433\u0440\u0430\u043c\u043c\u0430 \u043d\u0430 \u0444\u0443\u043d\u0442 \u043c\u0430\u0441\u0441\u044b \u0442\u0435\u043b\u0430, \u0438 \u044d\u0442\u043e \u0440\u0430\u0432\u043d\u043e \u043f\u0440\u0438\u043c\u0435\u0440\u043d\u043e 56 \u0433\u0440\u0430\u043c\u043c\u0430\u043c \u043e\u0431\u0449\u0435\u0433\u043e \u0431\u0435\u043b\u043a\u0430 \u0434\u043b\u044f 150-\u0444\u0443\u043d\u0442\u043e\u0432\u043e\u0433\u043e \u0432\u0437\u0440\u043e\u0441\u043b\u043e\u0433\u043e \u0447\u0435\u043b\u043e\u0432\u0435\u043a\u0430. \u0422\u0438\u043f\u0438\u0447\u043d\u044b\u0439 \u0434\u0435\u043d\u044c, \u043a\u043e\u0442\u043e\u0440\u044b\u0439 \u0432\u043a\u043b\u044e\u0447\u0430\u0435\u0442 \u0432 \u0441\u0435\u0431\u044f 3 \u043f\u043e\u0440\u0446\u0438\u0438 \u043e\u0431\u0435\u0437\u0436\u0438\u0440\u0435\u043d\u043d\u044b\u0445 \u0438\u043b\u0438 \u043e\u0431\u0435\u0437\u0436\u0438\u0440\u0435\u043d\u043d\u044b\u0445 \u043c\u043e\u043b\u043e\u0447\u043d\u044b\u0445 \u043f\u0440\u043e\u0434\u0443\u043a\u0442\u043e\u0432 \u043f\u043b\u044e\u0441 3 \u043f\u043e\u0440\u0446\u0438\u0438 \u0431\u0435\u043b\u043a\u043e\u0432\u044b\u0445 \u043f\u0440\u043e\u0434\u0443\u043a\u0442\u043e\u0432 (\u0442\u0430\u043a\u0438\u0445 \u043a\u0430\u043a \u043f\u043e\u0441\u0442\u043d\u043e\u0435 \u043c\u044f\u0441\u043e, \u043f\u0442\u0438\u0446\u0430, \u0440\u044b\u0431\u0430 \u0438\u043b\u0438 \u0431\u043e\u0431\u044b), \u043e\u0431\u0435\u0441\u043f\u0435\u0447\u0438\u0442 \u043a\u0430\u0447\u0435\u0441\u0442\u0432\u0435\u043d\u043d\u044b\u0435 \u0438\u0441\u0442\u043e\u0447\u043d\u0438\u043a\u0438 \u0431\u0435\u043b\u043a\u0430, \u0447\u0442\u043e\u0431\u044b \u043f\u043e\u043c\u043e\u0447\u044c \u0434\u043e\u0441\u0442\u0438\u0447\u044c \u044d\u0442\u043e\u0439 \u0446\u0435\u043b\u0438. \u0417\u0435\u0440\u043d\u0430, \u043e\u0441\u043e\u0431\u0435\u043d\u043d\u043e \u0446\u0435\u043b\u044c\u043d\u044b\u0435, \u0442\u0430\u043a\u0436\u0435 \u043e\u0431\u0435\u0441\u043f\u0435\u0447\u0438\u0432\u0430\u044e\u0442 \u043d\u0435\u043a\u043e\u0442\u043e\u0440\u043e\u0435 \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u0431\u0435\u043b\u043a\u0430, \u043d\u043e \u0438\u0445 \u043c\u043e\u0436\u0435\u0442 \u0431\u044b\u0442\u044c \u043d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u043e\u0447\u043d\u043e \u0434\u043b\u044f \u0443\u0434\u043e\u0432\u043b\u0435\u0442\u0432\u043e\u0440\u0435\u043d\u0438\u044f \u0434\u0438\u0435\u0442\u0438\u0447\u0435\u0441\u043a\u0438\u0445 \u043f\u043e\u0442\u0440\u0435\u0431\u043d\u043e\u0441\u0442\u0435\u0439.<\/p>
\u0423\u0440\u043e\u0432\u043d\u0438 \u0431\u0435\u043b\u043a\u0430 \u0432 \u0440\u0430\u0441\u043f\u0440\u043e\u0441\u0442\u0440\u0430\u043d\u0435\u043d\u043d\u044b\u0445 \u043f\u0440\u043e\u0434\u0443\u043a\u0442\u0430\u0445:<\/p>
- 3 ounces skinless, baked chicken = 26 grams<\/li>
- 3 ounces of lean ground beef = 22 grams<\/li>
- 3 ounces grilled salmon = 21 grams <\/li>
- \u00bd cup low-fat cottage cheese = 14 grams<\/li>
- 1 cup plain low-fat yogurt = 12 grams<\/li>
- \u00bd cup cooked lentils = 9 grams<\/li>
- 3 ounces firm tofu = 9 grams<\/li>
- 2 tablespoons peanut butter = 8 grams<\/li>
- 1 cup cooked quinoa = 8 grams<\/li>
- 1 cup low-fat milk = 8 grams<\/li>
- \u00bd cup cooked black beans = 7 grams<\/li>
- 1 large egg = 6 grams<\/li><\/ul>
\u0423\u0433\u043b\u0435\u0432\u043e\u0434\u044b \u0438 \u043d\u0430\u0440\u0430\u0449\u0438\u0432\u0430\u043d\u0438\u0435 \u043c\u044b\u0448\u0435\u0447\u043d\u043e\u0439 \u043c\u0430\u0441\u0441\u044b<\/h4>
\u0423\u0433\u043b\u0435\u0432\u043e\u0434\u044b \u044f\u0432\u043b\u044f\u044e\u0442\u0441\u044f \u0432\u0430\u0436\u043d\u043e\u0439 \u0433\u0440\u0443\u043f\u043f\u043e\u0439 \u043f\u0440\u043e\u0434\u0443\u043a\u0442\u043e\u0432 \u0434\u043b\u044f \u043f\u0438\u0442\u0430\u043d\u0438\u044f \u043c\u044b\u0448\u0446. \u042d\u0442\u043e \u043f\u043e\u0442\u043e\u043c\u0443, \u0447\u0442\u043e \u0443\u0433\u043b\u0435\u0432\u043e\u0434\u044b \u0447\u0430\u0441\u0442\u0438\u0447\u043d\u043e \u043f\u0440\u0435\u0432\u0440\u0430\u0449\u0430\u044e\u0442\u0441\u044f \u0432 \u0433\u043b\u0438\u043a\u043e\u0433\u0435\u043d, \u043a\u043e\u0442\u043e\u0440\u044b\u0439 \u0445\u0440\u0430\u043d\u0438\u0442\u0441\u044f \u0432 \u043c\u044b\u0448\u0446\u0430\u0445 \u0434\u043b\u044f \u043f\u0438\u0442\u0430\u043d\u0438\u044f \u0432\u0430\u0448\u0438\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a. \u041c\u0443\u0436\u0447\u0438\u043d\u0430\u043c \u0438 \u0436\u0435\u043d\u0449\u0438\u043d\u0430\u043c, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u0443\u044e\u0442\u0441\u044f \u043f\u043e \u043a\u0440\u0430\u0439\u043d\u0435\u0439 \u043c\u0435\u0440\u0435 \u0434\u0432\u0430 \u0440\u0430\u0437\u0430 \u0432 \u043d\u0435\u0434\u0435\u043b\u044e, \u0442\u0440\u0435\u0431\u0443\u0435\u0442\u0441\u044f \u043e\u043a\u043e\u043b\u043e \u043f\u043e\u043b\u043e\u0432\u0438\u043d\u044b \u043a\u0430\u043b\u043e\u0440\u0438\u0439 \u0438\u0437 \u0443\u0433\u043b\u0435\u0432\u043e\u0434\u043e\u0432 \u0432 \u0434\u0435\u043d\u044c. \u042d\u0442\u043e \u043d\u0435 \u0437\u043d\u0430\u0447\u0438\u0442, \u0447\u0442\u043e \u0432\u044b \u0434\u043e\u043b\u0436\u043d\u044b \u0437\u0430\u0433\u0440\u0443\u0436\u0430\u0442\u044c \u043f\u0438\u0446\u0446\u0443 \u0438 \u0431\u0443\u0431\u043b\u0438\u043a\u0438. \u041f\u043e\u043f\u0440\u043e\u0431\u0443\u0439\u0442\u0435 \u0434\u043e\u0431\u0430\u0432\u0438\u0442\u044c \u0443\u0433\u043b\u0435\u0432\u043e\u0434\u044b \u0445\u043e\u0440\u043e\u0448\u0435\u0433\u043e \u043a\u0430\u0447\u0435\u0441\u0442\u0432\u0430 \u0441 \u043d\u0438\u0437\u043a\u0438\u043c \u0441\u043e\u0434\u0435\u0440\u0436\u0430\u043d\u0438\u0435\u043c \u0436\u0438\u0440\u0430, \u0442\u0430\u043a\u0438\u0435 \u043a\u0430\u043a \u0446\u0435\u043b\u044c\u043d\u043e\u0437\u0435\u0440\u043d\u043e\u0432\u043e\u0439 \u0445\u043b\u0435\u0431 \u0438 \u0437\u043b\u0430\u043a\u0438 \u0434\u043b\u044f \u043b\u0443\u0447\u0448\u0435\u0439 \u0441\u0438\u043b\u044b. \u041e\u0431\u0435\u0437\u0436\u0438\u0440\u0435\u043d\u043d\u043e\u0435 \u043c\u043e\u043b\u043e\u043a\u043e \u0438 \u0439\u043e\u0433\u0443\u0440\u0442, \u0430 \u0442\u0430\u043a\u0436\u0435 \u0444\u0440\u0443\u043a\u0442\u044b \u0438 \u043e\u0432\u043e\u0449\u0438 \u0442\u0430\u043a\u0436\u0435 \u044f\u0432\u043b\u044f\u044e\u0442\u0441\u044f \u0445\u043e\u0440\u043e\u0448\u0438\u043c\u0438 \u0432\u0430\u0440\u0438\u0430\u043d\u0442\u0430\u043c\u0438 \u0438 \u043e\u0431\u0435\u0441\u043f\u0435\u0447\u0438\u0432\u0430\u044e\u0442 \u043d\u0435\u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0443\u0433\u043b\u0435\u0432\u043e\u0434\u044b \u0432 \u043d\u0430\u0448\u0435\u043c \u0440\u0430\u0446\u0438\u043e\u043d\u0435. \u041f\u0440\u0438 \u043f\u043b\u0430\u043d\u0438\u0440\u043e\u0432\u0430\u043d\u0438\u0438 \u043f\u0438\u0442\u0430\u043d\u0438\u044f \u0438 \u0437\u0430\u043a\u0443\u0441\u043e\u043a \u0440\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0443\u0435\u0442\u0441\u044f \u0434\u0435\u0440\u0436\u0430\u0442\u044c\u0441\u044f \u043f\u043e\u0434\u0430\u043b\u044c\u0448\u0435 \u043e\u0442 \u043f\u0440\u043e\u0434\u0443\u043a\u0442\u043e\u0432 \u0441 \u0432\u044b\u0441\u043e\u043a\u0438\u043c \u0441\u043e\u0434\u0435\u0440\u0436\u0430\u043d\u0438\u0435\u043c \u043a\u043b\u0435\u0442\u0447\u0430\u0442\u043a\u0438 \u043d\u0435\u043f\u043e\u0441\u0440\u0435\u0434\u0441\u0442\u0432\u0435\u043d\u043d\u043e \u043f\u0435\u0440\u0435\u0434 \u0438\u043b\u0438 \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438.<\/p>
\u0416\u0438\u0440 \u0438 \u043d\u0430\u0440\u0430\u0449\u0438\u0432\u0430\u043d\u0438\u0435 \u043c\u044b\u0448\u0446<\/h4> ![\"\"\/](\"https:\/\/i.ytimg.com\/vi\/8VTRHpnTNYc\/maxresdefault.jpg\")
<\/figure> \u0412\u0430\u0448\u0435 \u0442\u0435\u043b\u043e \u043f\u043e\u043b\u0430\u0433\u0430\u0435\u0442\u0441\u044f \u043d\u0430 \u0436\u0438\u0440 \u0434\u043b\u044f \u0441\u043d\u0430\u0431\u0436\u0435\u043d\u0438\u044f \u044d\u043d\u0435\u0440\u0433\u0438\u0435\u0439 \u043c\u044b\u0448\u0446 \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u0438, \u0438 \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u0436\u0438\u0440\u0430, \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u043e\u0435 \u0447\u0435\u043b\u043e\u0432\u0435\u043a\u0443, \u043c\u043e\u0436\u0435\u0442 \u0432\u0430\u0440\u044c\u0438\u0440\u043e\u0432\u0430\u0442\u044c\u0441\u044f. \u0412 \u043a\u0430\u0447\u0435\u0441\u0442\u0432\u0435 \u043e\u0431\u0449\u0435\u0433\u043e \u043e\u0440\u0438\u0435\u043d\u0442\u0438\u0440\u0430, \u0436\u0438\u0440 \u0434\u043e\u043b\u0436\u0435\u043d \u0441\u043e\u0441\u0442\u0430\u0432\u043b\u044f\u0442\u044c \u043e\u0442 20 \u0434\u043e 35 \u043f\u0440\u043e\u0446\u0435\u043d\u0442\u043e\u0432 \u043e\u0442 \u043e\u0431\u0449\u0435\u0433\u043e \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u0430 \u043a\u0430\u043b\u043e\u0440\u0438\u0439.<\/p>
\u0414\u043b\u044f \u043e\u0431\u0449\u0435\u0433\u043e \u0441\u043e\u0441\u0442\u043e\u044f\u043d\u0438\u044f \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u044f \u0438 \u043c\u044b\u0448\u0435\u0447\u043d\u043e\u0439 \u0441\u0438\u043b\u044b \u0441\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u044c\u0442\u0435\u0441\u044c \u043d\u0430 \u0438\u0441\u0442\u043e\u0447\u043d\u0438\u043a\u0430\u0445 \u043f\u043e\u043b\u0435\u0437\u043d\u044b\u0445 \u0434\u043b\u044f \u0441\u0435\u0440\u0434\u0446\u0430 \u0436\u0438\u0440\u043e\u0432, \u0432\u043a\u043b\u044e\u0447\u0430\u044f \u043e\u043b\u0438\u0432\u043a\u043e\u0432\u043e\u0435 \u043c\u0430\u0441\u043b\u043e \u043f\u0435\u0440\u0432\u043e\u0433\u043e \u043e\u0442\u0436\u0438\u043c\u0430, \u043c\u0430\u0441\u043b\u043e \u043a\u0430\u043d\u043e\u043b\u044b, \u0433\u0440\u0435\u0446\u043a\u0438\u0435 \u043e\u0440\u0435\u0445\u0438, \u0444\u0438\u0441\u0442\u0430\u0448\u043a\u0438, \u043c\u0438\u043d\u0434\u0430\u043b\u044c, \u0430\u0432\u043e\u043a\u0430\u0434\u043e \u0438 \u0436\u0438\u0440\u043d\u0443\u044e \u0440\u044b\u0431\u0443, \u0442\u0430\u043a\u0443\u044e \u043a\u0430\u043a \u043b\u043e\u0441\u043e\u0441\u044c, \u043f\u0430\u043b\u0442\u0443\u0441, \u0441\u043a\u0443\u043c\u0431\u0440\u0438\u044f, \u0441\u0430\u0440\u0434\u0438\u043d\u044b \u0438 \u0444\u043e\u0440\u0435\u043b\u044c.<\/p>
\u0416\u0438\u0440 \u0441\u043e\u0434\u0435\u0440\u0436\u0438\u0442 \u0432 \u0434\u0432\u0430 \u0440\u0430\u0437\u0430 \u0431\u043e\u043b\u044c\u0448\u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0439, \u0447\u0435\u043c \u0443\u0433\u043b\u0435\u0432\u043e\u0434\u044b \u0438 \u0431\u0435\u043b\u043a\u0438, \u043f\u043e\u044d\u0442\u043e\u043c\u0443 \u0432\u0430\u0436\u043d\u043e \u0441\u043b\u0435\u0434\u0438\u0442\u044c \u0437\u0430 \u0440\u0430\u0437\u043c\u0435\u0440\u0430\u043c\u0438 \u043f\u043e\u0440\u0446\u0438\u0439. \u041d\u0430\u043f\u0440\u0438\u043c\u0435\u0440, 1 \u0441\u0442\u043e\u043b\u043e\u0432\u0430\u044f \u043b\u043e\u0436\u043a\u0430 \u043e\u043b\u0438\u0432\u043a\u043e\u0432\u043e\u0433\u043e \u043c\u0430\u0441\u043b\u0430 \u0441\u043e\u0434\u0435\u0440\u0436\u0438\u0442 120 \u043a\u0430\u043b\u043e\u0440\u0438\u0439, \u0430 1 \u0443\u043d\u0446\u0438\u044f \u0433\u0440\u0435\u0446\u043a\u0438\u0445 \u043e\u0440\u0435\u0445\u043e\u0432 (\u043e\u043a\u043e\u043b\u043e 14 \u043e\u0440\u0435\u0445\u043e\u0432) \u0438\u043c\u0435\u0435\u0442 185 \u043a\u0430\u043b\u043e\u0440\u0438\u0439.<\/p> ","protected":false},"excerpt":{"rendered":"
\u041c\u044b\u0448\u0446\u044b \u0442\u0440\u0443\u0434\u043d\u0435\u0435 \u0441\u0442\u0440\u043e\u0438\u0442\u044c \u0438 \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0442\u044c \u0441 \u0432\u043e\u0437\u0440\u0430\u0441\u0442\u043e\u043c. \u0424\u0430\u043a\u0442\u0438\u0447\u0435\u0441\u043a\u0438, \u0431\u043e\u043b\u044c\u0448\u0438\u043d\u0441\u0442\u0432\u043e \u0438\u0437 \u043d\u0430\u0441 \u043d\u0430\u0447\u0438\u043d\u0430\u044e\u0442 \u0442\u0435\u0440\u044f\u0442\u044c \u043c\u044b\u0448\u0446\u044b \u0432 \u0432\u043e\u0437\u0440\u0430\u0441\u0442\u0435 \u043e\u043a\u043e\u043b\u043e 30 \u043b\u0435\u0442, \u0438 […]<\/p>\n","protected":false},"author":2,"featured_media":7158,"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 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":"","fifu_image_alt":"","footnotes":""},"categories":[16,55],"tags":[],"class_list":["post-7157","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-gym-fitness"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"ru","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:\/\/fitolympia.com\/wp-content\/uploads\/2020\/11\/10-Rules-for-Building-Muscle-Without-Getting-Fat.jpg","categories_details":[{"id":16,"name":"Fitness","count":114,"parent":0},{"id":55,"name":"Gym Fitness","count":46,"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":20091,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/ru\/wp-json\/wp\/v2\/posts\/7157","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/ru\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/ru\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/ru\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/ru\/wp-json\/wp\/v2\/comments?post=7157"}],"version-history":[{"count":2,"href":"https:\/\/fitolympia.com\/ru\/wp-json\/wp\/v2\/posts\/7157\/revisions"}],"predecessor-version":[{"id":16851,"href":"https:\/\/fitolympia.com\/ru\/wp-json\/wp\/v2\/posts\/7157\/revisions\/16851"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/ru\/wp-json\/wp\/v2\/media\/7158"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/ru\/wp-json\/wp\/v2\/media?parent=7157"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/ru\/wp-json\/wp\/v2\/categories?post=7157"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/ru\/wp-json\/wp\/v2\/tags?post=7157"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
<\/figure> \u041f\u0440\u0438 \u043d\u0430\u0440\u0430\u0449\u0438\u0432\u0430\u043d\u0438\u0438 \u043c\u044b\u0448\u0435\u0447\u043d\u043e\u0439 \u043c\u0430\u0441\u0441\u044b, \u0447\u0435\u043c \u0431\u043e\u043b\u044c\u0448\u0435 \u0431\u0435\u043b\u043a\u0430, \u0442\u0435\u043c \u043b\u0443\u0447\u0448\u0435, \u0432\u0435\u0440\u043d\u043e? \u041d\u0435 \u043e\u0431\u044f\u0437\u0430\u0442\u0435\u043b\u044c\u043d\u043e. \u0412 \u0442\u043e \u0432\u0440\u0435\u043c\u044f \u043a\u0430\u043a \u0432\u044b \u0440\u0430\u0431\u043e\u0442\u0430\u0435\u0442\u0435 \u043d\u0430\u0434 \u043d\u0430\u0440\u0430\u0449\u0438\u0432\u0430\u043d\u0438\u0435\u043c \u043c\u044b\u0448\u0435\u0447\u043d\u043e\u0439 \u043c\u0430\u0441\u0441\u044b \u0441 \u043f\u043e\u043c\u043e\u0449\u044c\u044e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439, \u0431\u0435\u043b\u043e\u043a \u0434\u043e\u043b\u0436\u0435\u043d \u0441\u043e\u0441\u0442\u0430\u0432\u043b\u044f\u0442\u044c \u043e\u0442 10 \u0434\u043e 35 \u043f\u0440\u043e\u0446\u0435\u043d\u0442\u043e\u0432 \u043e\u0442 \u043e\u0431\u0449\u0435\u0433\u043e \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u0430 \u043a\u0430\u043b\u043e\u0440\u0438\u0439 \u0434\u043b\u044f \u0432\u0437\u0440\u043e\u0441\u043b\u044b\u0445.<\/p>
\u041f\u043e\u0434\u0434\u0435\u0440\u0436\u0430\u043d\u0438\u0435 \u043c\u044b\u0448\u0435\u0447\u043d\u043e\u0439 \u043c\u0430\u0441\u0441\u044b, \u0441 \u0434\u0440\u0443\u0433\u043e\u0439 \u0441\u0442\u043e\u0440\u043e\u043d\u044b, \u0442\u0440\u0435\u0431\u0443\u0435\u0442 \u0433\u043e\u0440\u0430\u0437\u0434\u043e \u043c\u0435\u043d\u044c\u0448\u0435 \u0431\u0435\u043b\u043a\u0430, \u0447\u0435\u043c \u043d\u0430\u0440\u0430\u0449\u0438\u0432\u0430\u043d\u0438\u0435 \u043d\u043e\u0432\u044b\u0445 \u043c\u044b\u0448\u0446. \u041d\u0430\u043f\u0440\u0438\u043c\u0435\u0440, \u0440\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0443\u0435\u043c\u0430\u044f \u0434\u0438\u0435\u0442\u0438\u0447\u0435\u0441\u043a\u0430\u044f \u043d\u043e\u0440\u043c\u0430 \u0431\u0435\u043b\u043a\u0430 \u0434\u043b\u044f \u0441\u0440\u0435\u0434\u043d\u0435\u0433\u043e \u0432\u0437\u0440\u043e\u0441\u043b\u043e\u0433\u043e \u0447\u0435\u043b\u043e\u0432\u0435\u043a\u0430 \u0441\u043e\u0441\u0442\u0430\u0432\u043b\u044f\u0435\u0442 0,37 \u0433\u0440\u0430\u043c\u043c\u0430 \u043d\u0430 \u0444\u0443\u043d\u0442 \u043c\u0430\u0441\u0441\u044b \u0442\u0435\u043b\u0430, \u0438 \u044d\u0442\u043e \u0440\u0430\u0432\u043d\u043e \u043f\u0440\u0438\u043c\u0435\u0440\u043d\u043e 56 \u0433\u0440\u0430\u043c\u043c\u0430\u043c \u043e\u0431\u0449\u0435\u0433\u043e \u0431\u0435\u043b\u043a\u0430 \u0434\u043b\u044f 150-\u0444\u0443\u043d\u0442\u043e\u0432\u043e\u0433\u043e \u0432\u0437\u0440\u043e\u0441\u043b\u043e\u0433\u043e \u0447\u0435\u043b\u043e\u0432\u0435\u043a\u0430. \u0422\u0438\u043f\u0438\u0447\u043d\u044b\u0439 \u0434\u0435\u043d\u044c, \u043a\u043e\u0442\u043e\u0440\u044b\u0439 \u0432\u043a\u043b\u044e\u0447\u0430\u0435\u0442 \u0432 \u0441\u0435\u0431\u044f 3 \u043f\u043e\u0440\u0446\u0438\u0438 \u043e\u0431\u0435\u0437\u0436\u0438\u0440\u0435\u043d\u043d\u044b\u0445 \u0438\u043b\u0438 \u043e\u0431\u0435\u0437\u0436\u0438\u0440\u0435\u043d\u043d\u044b\u0445 \u043c\u043e\u043b\u043e\u0447\u043d\u044b\u0445 \u043f\u0440\u043e\u0434\u0443\u043a\u0442\u043e\u0432 \u043f\u043b\u044e\u0441 3 \u043f\u043e\u0440\u0446\u0438\u0438 \u0431\u0435\u043b\u043a\u043e\u0432\u044b\u0445 \u043f\u0440\u043e\u0434\u0443\u043a\u0442\u043e\u0432 (\u0442\u0430\u043a\u0438\u0445 \u043a\u0430\u043a \u043f\u043e\u0441\u0442\u043d\u043e\u0435 \u043c\u044f\u0441\u043e, \u043f\u0442\u0438\u0446\u0430, \u0440\u044b\u0431\u0430 \u0438\u043b\u0438 \u0431\u043e\u0431\u044b), \u043e\u0431\u0435\u0441\u043f\u0435\u0447\u0438\u0442 \u043a\u0430\u0447\u0435\u0441\u0442\u0432\u0435\u043d\u043d\u044b\u0435 \u0438\u0441\u0442\u043e\u0447\u043d\u0438\u043a\u0438 \u0431\u0435\u043b\u043a\u0430, \u0447\u0442\u043e\u0431\u044b \u043f\u043e\u043c\u043e\u0447\u044c \u0434\u043e\u0441\u0442\u0438\u0447\u044c \u044d\u0442\u043e\u0439 \u0446\u0435\u043b\u0438. \u0417\u0435\u0440\u043d\u0430, \u043e\u0441\u043e\u0431\u0435\u043d\u043d\u043e \u0446\u0435\u043b\u044c\u043d\u044b\u0435, \u0442\u0430\u043a\u0436\u0435 \u043e\u0431\u0435\u0441\u043f\u0435\u0447\u0438\u0432\u0430\u044e\u0442 \u043d\u0435\u043a\u043e\u0442\u043e\u0440\u043e\u0435 \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u0431\u0435\u043b\u043a\u0430, \u043d\u043e \u0438\u0445 \u043c\u043e\u0436\u0435\u0442 \u0431\u044b\u0442\u044c \u043d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u043e\u0447\u043d\u043e \u0434\u043b\u044f \u0443\u0434\u043e\u0432\u043b\u0435\u0442\u0432\u043e\u0440\u0435\u043d\u0438\u044f \u0434\u0438\u0435\u0442\u0438\u0447\u0435\u0441\u043a\u0438\u0445 \u043f\u043e\u0442\u0440\u0435\u0431\u043d\u043e\u0441\u0442\u0435\u0439.<\/p>
\u0423\u0440\u043e\u0432\u043d\u0438 \u0431\u0435\u043b\u043a\u0430 \u0432 \u0440\u0430\u0441\u043f\u0440\u043e\u0441\u0442\u0440\u0430\u043d\u0435\u043d\u043d\u044b\u0445 \u043f\u0440\u043e\u0434\u0443\u043a\u0442\u0430\u0445:<\/p>
- 3 ounces skinless, baked chicken = 26 grams<\/li>
- 3 ounces of lean ground beef = 22 grams<\/li>
- 3 ounces grilled salmon = 21 grams <\/li>
- \u00bd cup low-fat cottage cheese = 14 grams<\/li>
- 1 cup plain low-fat yogurt = 12 grams<\/li>
- \u00bd cup cooked lentils = 9 grams<\/li>
- 3 ounces firm tofu = 9 grams<\/li>
- 2 tablespoons peanut butter = 8 grams<\/li>
- 1 cup cooked quinoa = 8 grams<\/li>
- 1 cup low-fat milk = 8 grams<\/li>
- \u00bd cup cooked black beans = 7 grams<\/li>
- 1 large egg = 6 grams<\/li><\/ul>
\u0423\u0433\u043b\u0435\u0432\u043e\u0434\u044b \u0438 \u043d\u0430\u0440\u0430\u0449\u0438\u0432\u0430\u043d\u0438\u0435 \u043c\u044b\u0448\u0435\u0447\u043d\u043e\u0439 \u043c\u0430\u0441\u0441\u044b<\/h4>
\u0423\u0433\u043b\u0435\u0432\u043e\u0434\u044b \u044f\u0432\u043b\u044f\u044e\u0442\u0441\u044f \u0432\u0430\u0436\u043d\u043e\u0439 \u0433\u0440\u0443\u043f\u043f\u043e\u0439 \u043f\u0440\u043e\u0434\u0443\u043a\u0442\u043e\u0432 \u0434\u043b\u044f \u043f\u0438\u0442\u0430\u043d\u0438\u044f \u043c\u044b\u0448\u0446. \u042d\u0442\u043e \u043f\u043e\u0442\u043e\u043c\u0443, \u0447\u0442\u043e \u0443\u0433\u043b\u0435\u0432\u043e\u0434\u044b \u0447\u0430\u0441\u0442\u0438\u0447\u043d\u043e \u043f\u0440\u0435\u0432\u0440\u0430\u0449\u0430\u044e\u0442\u0441\u044f \u0432 \u0433\u043b\u0438\u043a\u043e\u0433\u0435\u043d, \u043a\u043e\u0442\u043e\u0440\u044b\u0439 \u0445\u0440\u0430\u043d\u0438\u0442\u0441\u044f \u0432 \u043c\u044b\u0448\u0446\u0430\u0445 \u0434\u043b\u044f \u043f\u0438\u0442\u0430\u043d\u0438\u044f \u0432\u0430\u0448\u0438\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a. \u041c\u0443\u0436\u0447\u0438\u043d\u0430\u043c \u0438 \u0436\u0435\u043d\u0449\u0438\u043d\u0430\u043c, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u0443\u044e\u0442\u0441\u044f \u043f\u043e \u043a\u0440\u0430\u0439\u043d\u0435\u0439 \u043c\u0435\u0440\u0435 \u0434\u0432\u0430 \u0440\u0430\u0437\u0430 \u0432 \u043d\u0435\u0434\u0435\u043b\u044e, \u0442\u0440\u0435\u0431\u0443\u0435\u0442\u0441\u044f \u043e\u043a\u043e\u043b\u043e \u043f\u043e\u043b\u043e\u0432\u0438\u043d\u044b \u043a\u0430\u043b\u043e\u0440\u0438\u0439 \u0438\u0437 \u0443\u0433\u043b\u0435\u0432\u043e\u0434\u043e\u0432 \u0432 \u0434\u0435\u043d\u044c. \u042d\u0442\u043e \u043d\u0435 \u0437\u043d\u0430\u0447\u0438\u0442, \u0447\u0442\u043e \u0432\u044b \u0434\u043e\u043b\u0436\u043d\u044b \u0437\u0430\u0433\u0440\u0443\u0436\u0430\u0442\u044c \u043f\u0438\u0446\u0446\u0443 \u0438 \u0431\u0443\u0431\u043b\u0438\u043a\u0438. \u041f\u043e\u043f\u0440\u043e\u0431\u0443\u0439\u0442\u0435 \u0434\u043e\u0431\u0430\u0432\u0438\u0442\u044c \u0443\u0433\u043b\u0435\u0432\u043e\u0434\u044b \u0445\u043e\u0440\u043e\u0448\u0435\u0433\u043e \u043a\u0430\u0447\u0435\u0441\u0442\u0432\u0430 \u0441 \u043d\u0438\u0437\u043a\u0438\u043c \u0441\u043e\u0434\u0435\u0440\u0436\u0430\u043d\u0438\u0435\u043c \u0436\u0438\u0440\u0430, \u0442\u0430\u043a\u0438\u0435 \u043a\u0430\u043a \u0446\u0435\u043b\u044c\u043d\u043e\u0437\u0435\u0440\u043d\u043e\u0432\u043e\u0439 \u0445\u043b\u0435\u0431 \u0438 \u0437\u043b\u0430\u043a\u0438 \u0434\u043b\u044f \u043b\u0443\u0447\u0448\u0435\u0439 \u0441\u0438\u043b\u044b. \u041e\u0431\u0435\u0437\u0436\u0438\u0440\u0435\u043d\u043d\u043e\u0435 \u043c\u043e\u043b\u043e\u043a\u043e \u0438 \u0439\u043e\u0433\u0443\u0440\u0442, \u0430 \u0442\u0430\u043a\u0436\u0435 \u0444\u0440\u0443\u043a\u0442\u044b \u0438 \u043e\u0432\u043e\u0449\u0438 \u0442\u0430\u043a\u0436\u0435 \u044f\u0432\u043b\u044f\u044e\u0442\u0441\u044f \u0445\u043e\u0440\u043e\u0448\u0438\u043c\u0438 \u0432\u0430\u0440\u0438\u0430\u043d\u0442\u0430\u043c\u0438 \u0438 \u043e\u0431\u0435\u0441\u043f\u0435\u0447\u0438\u0432\u0430\u044e\u0442 \u043d\u0435\u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0443\u0433\u043b\u0435\u0432\u043e\u0434\u044b \u0432 \u043d\u0430\u0448\u0435\u043c \u0440\u0430\u0446\u0438\u043e\u043d\u0435. \u041f\u0440\u0438 \u043f\u043b\u0430\u043d\u0438\u0440\u043e\u0432\u0430\u043d\u0438\u0438 \u043f\u0438\u0442\u0430\u043d\u0438\u044f \u0438 \u0437\u0430\u043a\u0443\u0441\u043e\u043a \u0440\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0443\u0435\u0442\u0441\u044f \u0434\u0435\u0440\u0436\u0430\u0442\u044c\u0441\u044f \u043f\u043e\u0434\u0430\u043b\u044c\u0448\u0435 \u043e\u0442 \u043f\u0440\u043e\u0434\u0443\u043a\u0442\u043e\u0432 \u0441 \u0432\u044b\u0441\u043e\u043a\u0438\u043c \u0441\u043e\u0434\u0435\u0440\u0436\u0430\u043d\u0438\u0435\u043c \u043a\u043b\u0435\u0442\u0447\u0430\u0442\u043a\u0438 \u043d\u0435\u043f\u043e\u0441\u0440\u0435\u0434\u0441\u0442\u0432\u0435\u043d\u043d\u043e \u043f\u0435\u0440\u0435\u0434 \u0438\u043b\u0438 \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438.<\/p>
\u0416\u0438\u0440 \u0438 \u043d\u0430\u0440\u0430\u0449\u0438\u0432\u0430\u043d\u0438\u0435 \u043c\u044b\u0448\u0446<\/h4>
<\/figure> \u0412\u0430\u0448\u0435 \u0442\u0435\u043b\u043e \u043f\u043e\u043b\u0430\u0433\u0430\u0435\u0442\u0441\u044f \u043d\u0430 \u0436\u0438\u0440 \u0434\u043b\u044f \u0441\u043d\u0430\u0431\u0436\u0435\u043d\u0438\u044f \u044d\u043d\u0435\u0440\u0433\u0438\u0435\u0439 \u043c\u044b\u0448\u0446 \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u0438, \u0438 \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u0436\u0438\u0440\u0430, \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u043e\u0435 \u0447\u0435\u043b\u043e\u0432\u0435\u043a\u0443, \u043c\u043e\u0436\u0435\u0442 \u0432\u0430\u0440\u044c\u0438\u0440\u043e\u0432\u0430\u0442\u044c\u0441\u044f. \u0412 \u043a\u0430\u0447\u0435\u0441\u0442\u0432\u0435 \u043e\u0431\u0449\u0435\u0433\u043e \u043e\u0440\u0438\u0435\u043d\u0442\u0438\u0440\u0430, \u0436\u0438\u0440 \u0434\u043e\u043b\u0436\u0435\u043d \u0441\u043e\u0441\u0442\u0430\u0432\u043b\u044f\u0442\u044c \u043e\u0442 20 \u0434\u043e 35 \u043f\u0440\u043e\u0446\u0435\u043d\u0442\u043e\u0432 \u043e\u0442 \u043e\u0431\u0449\u0435\u0433\u043e \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u0430 \u043a\u0430\u043b\u043e\u0440\u0438\u0439.<\/p>
\u0414\u043b\u044f \u043e\u0431\u0449\u0435\u0433\u043e \u0441\u043e\u0441\u0442\u043e\u044f\u043d\u0438\u044f \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u044f \u0438 \u043c\u044b\u0448\u0435\u0447\u043d\u043e\u0439 \u0441\u0438\u043b\u044b \u0441\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u044c\u0442\u0435\u0441\u044c \u043d\u0430 \u0438\u0441\u0442\u043e\u0447\u043d\u0438\u043a\u0430\u0445 \u043f\u043e\u043b\u0435\u0437\u043d\u044b\u0445 \u0434\u043b\u044f \u0441\u0435\u0440\u0434\u0446\u0430 \u0436\u0438\u0440\u043e\u0432, \u0432\u043a\u043b\u044e\u0447\u0430\u044f \u043e\u043b\u0438\u0432\u043a\u043e\u0432\u043e\u0435 \u043c\u0430\u0441\u043b\u043e \u043f\u0435\u0440\u0432\u043e\u0433\u043e \u043e\u0442\u0436\u0438\u043c\u0430, \u043c\u0430\u0441\u043b\u043e \u043a\u0430\u043d\u043e\u043b\u044b, \u0433\u0440\u0435\u0446\u043a\u0438\u0435 \u043e\u0440\u0435\u0445\u0438, \u0444\u0438\u0441\u0442\u0430\u0448\u043a\u0438, \u043c\u0438\u043d\u0434\u0430\u043b\u044c, \u0430\u0432\u043e\u043a\u0430\u0434\u043e \u0438 \u0436\u0438\u0440\u043d\u0443\u044e \u0440\u044b\u0431\u0443, \u0442\u0430\u043a\u0443\u044e \u043a\u0430\u043a \u043b\u043e\u0441\u043e\u0441\u044c, \u043f\u0430\u043b\u0442\u0443\u0441, \u0441\u043a\u0443\u043c\u0431\u0440\u0438\u044f, \u0441\u0430\u0440\u0434\u0438\u043d\u044b \u0438 \u0444\u043e\u0440\u0435\u043b\u044c.<\/p>
\u0416\u0438\u0440 \u0441\u043e\u0434\u0435\u0440\u0436\u0438\u0442 \u0432 \u0434\u0432\u0430 \u0440\u0430\u0437\u0430 \u0431\u043e\u043b\u044c\u0448\u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0439, \u0447\u0435\u043c \u0443\u0433\u043b\u0435\u0432\u043e\u0434\u044b \u0438 \u0431\u0435\u043b\u043a\u0438, \u043f\u043e\u044d\u0442\u043e\u043c\u0443 \u0432\u0430\u0436\u043d\u043e \u0441\u043b\u0435\u0434\u0438\u0442\u044c \u0437\u0430 \u0440\u0430\u0437\u043c\u0435\u0440\u0430\u043c\u0438 \u043f\u043e\u0440\u0446\u0438\u0439. \u041d\u0430\u043f\u0440\u0438\u043c\u0435\u0440, 1 \u0441\u0442\u043e\u043b\u043e\u0432\u0430\u044f \u043b\u043e\u0436\u043a\u0430 \u043e\u043b\u0438\u0432\u043a\u043e\u0432\u043e\u0433\u043e \u043c\u0430\u0441\u043b\u0430 \u0441\u043e\u0434\u0435\u0440\u0436\u0438\u0442 120 \u043a\u0430\u043b\u043e\u0440\u0438\u0439, \u0430 1 \u0443\u043d\u0446\u0438\u044f \u0433\u0440\u0435\u0446\u043a\u0438\u0445 \u043e\u0440\u0435\u0445\u043e\u0432 (\u043e\u043a\u043e\u043b\u043e 14 \u043e\u0440\u0435\u0445\u043e\u0432) \u0438\u043c\u0435\u0435\u0442 185 \u043a\u0430\u043b\u043e\u0440\u0438\u0439.<\/p> ","protected":false},"excerpt":{"rendered":"
\u041c\u044b\u0448\u0446\u044b \u0442\u0440\u0443\u0434\u043d\u0435\u0435 \u0441\u0442\u0440\u043e\u0438\u0442\u044c \u0438 \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0442\u044c \u0441 \u0432\u043e\u0437\u0440\u0430\u0441\u0442\u043e\u043c. \u0424\u0430\u043a\u0442\u0438\u0447\u0435\u0441\u043a\u0438, \u0431\u043e\u043b\u044c\u0448\u0438\u043d\u0441\u0442\u0432\u043e \u0438\u0437 \u043d\u0430\u0441 \u043d\u0430\u0447\u0438\u043d\u0430\u044e\u0442 \u0442\u0435\u0440\u044f\u0442\u044c \u043c\u044b\u0448\u0446\u044b \u0432 \u0432\u043e\u0437\u0440\u0430\u0441\u0442\u0435 \u043e\u043a\u043e\u043b\u043e 30 \u043b\u0435\u0442, \u0438 […]<\/p>\n","protected":false},"author":2,"featured_media":7158,"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 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":"","fifu_image_alt":"","footnotes":""},"categories":[16,55],"tags":[],"class_list":["post-7157","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-gym-fitness"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"ru","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:\/\/fitolympia.com\/wp-content\/uploads\/2020\/11\/10-Rules-for-Building-Muscle-Without-Getting-Fat.jpg","categories_details":[{"id":16,"name":"Fitness","count":114,"parent":0},{"id":55,"name":"Gym Fitness","count":46,"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":20091,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/ru\/wp-json\/wp\/v2\/posts\/7157","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/ru\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/ru\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/ru\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/ru\/wp-json\/wp\/v2\/comments?post=7157"}],"version-history":[{"count":2,"href":"https:\/\/fitolympia.com\/ru\/wp-json\/wp\/v2\/posts\/7157\/revisions"}],"predecessor-version":[{"id":16851,"href":"https:\/\/fitolympia.com\/ru\/wp-json\/wp\/v2\/posts\/7157\/revisions\/16851"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/ru\/wp-json\/wp\/v2\/media\/7158"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/ru\/wp-json\/wp\/v2\/media?parent=7157"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/ru\/wp-json\/wp\/v2\/categories?post=7157"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/ru\/wp-json\/wp\/v2\/tags?post=7157"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}