{"id":1967,"date":"2025-11-29T16:00:02","date_gmt":"2025-11-29T12:30:02","guid":{"rendered":"https:\/\/fitclub.ir\/blog\/?p=1967"},"modified":"2025-12-01T22:57:27","modified_gmt":"2025-12-01T19:27:27","slug":"%d8%ba%d8%b0%d8%a7%d9%87%d8%a7%db%8c-%d8%ad%d8%ac%d9%85-%d8%af%d9%87%d9%86%d8%af%d9%87","status":"publish","type":"post","link":"https:\/\/fitclub.ir\/blog\/%d8%ba%d8%b0%d8%a7%d9%87%d8%a7%db%8c-%d8%ad%d8%ac%d9%85-%d8%af%d9%87%d9%86%d8%af%d9%87\/","title":{"rendered":"\u0628\u0631\u0627\u06cc \u062d\u062c\u0645 \u06af\u0631\u0641\u062a\u0646 \u0648 \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u0686\u06cc \u0628\u062e\u0648\u0631\u06cc\u0645\u061f | \u06f1\u06f0 \u063a\u0630\u0627\u06cc \u062d\u062c\u0645\u200c\u062f\u0647\u0646\u062f\u0647 \u0642\u0628\u0644 \u0648 \u0628\u0639\u062f \u062a\u0645\u0631\u06cc\u0646"},"content":{"rendered":"<div class=\"my-6\"><nav class=\"toc-box mb-5 bg-white py-4 px-6 rounded-2xl\"><h4 class=\"font-bold text-black text-xl mb-3\">\u0641\u0647\u0631\u0633\u062a \u0645\u0637\u0627\u0644\u0628<\/h4><ul class=\"space-y-2.5 list-inside list-disc\"><li class=\"toc-level-2\"><a href=\"#toc-%d9%82%d8%a8%d9%84-%d9%88-%d8%a8%d8%b9%d8%af-%d8%a8%d8%a7%d8%b4%da%af%d8%a7%d9%87-%da%86%db%8c-%d8%a8%d8%ae%d9%88%d8%b1%db%8c%d9%85-%d8%ad%d8%ac%d9%85-%d8%a8%da%af%db%8c%d8%b1%db%8c%d9%85%d8%9f-%db%b1-0\" class=\"transition-all hover:text-primary hover:underline\">\u0642\u0628\u0644 \u0648 \u0628\u0639\u062f \u0628\u0627\u0634\u06af\u0627\u0647 \u0686\u06cc \u0628\u062e\u0648\u0631\u06cc\u0645 \u062d\u062c\u0645 \u0628\u06af\u06cc\u0631\u06cc\u0645\u061f \u06f1\u06f0 \u063a\u0630\u0627\u06cc \u062d\u062c\u0645\u200c\u062f\u0647\u0646\u062f\u0647<\/a><\/li><li class=\"toc-level-2\"><a href=\"#toc-%d8%a8%d9%87%d8%aa%d8%b1%db%8c%d9%86-%d8%b2%d9%85%d8%a7%d9%86-%d8%ae%d9%88%d8%b1%d8%af%d9%86-%d8%ba%d8%b0%d8%a7%db%8c-%d8%ad%d8%ac%d9%85%d8%af%d9%87%d9%86%d8%af%d9%87-%d8%a8%d8%b9%d8%af-1\" class=\"transition-all hover:text-primary hover:underline\">\u0628\u0647\u062a\u0631\u06cc\u0646 \u0632\u0645\u0627\u0646 \u062e\u0648\u0631\u062f\u0646 \u063a\u0630\u0627\u06cc \u062d\u062c\u0645\u200c\u062f\u0647\u0646\u062f\u0647 \u0628\u0639\u062f \u0627\u0632 \u0628\u0627\u0634\u06af\u0627\u0647<\/a><\/li><li class=\"toc-level-2\"><a href=\"#toc-%d8%a8%d8%b1%d8%a7%db%8c-%d8%b9%d8%b6%d9%84%d9%87-%d8%b3%d8%a7%d8%b2%db%8c-%da%86%d9%87-%d8%a8%d8%ae%d9%88%d8%b1%db%8c%d9%85%d8%9f-%d8%ba%d8%b0%d8%a7%d9%87%d8%a7%db%8c-%d9%be%d8%b1%d9%88%d8%aa%d8%a6-2\" class=\"transition-all hover:text-primary hover:underline\">\u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u0686\u0647 \u0628\u062e\u0648\u0631\u06cc\u0645\u061f \u063a\u0630\u0627\u0647\u0627\u06cc \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u062f\u0627\u0631 \u0628\u0639\u062f \u0628\u0627\u0634\u06af\u0627\u0647<\/a><\/li><li class=\"toc-level-2\"><a href=\"#toc-%d9%87%d9%86%da%af%d8%a7%d9%85-%d9%85%d8%b5%d8%b1%d9%81-%d8%ba%d8%b0%d8%a7%d9%87%d8%a7%db%8c-%d8%ad%d8%ac%d9%85%d8%af%d9%87%d9%86%d8%af%d9%87-%da%86%d9%87-%d9%86%da%a9%d8%a7%d8%aa%db%8c-3\" class=\"transition-all hover:text-primary hover:underline\">\u0647\u0646\u06af\u0627\u0645 \u0645\u0635\u0631\u0641 \u063a\u0630\u0627\u0647\u0627\u06cc \u062d\u062c\u0645\u200c\u062f\u0647\u0646\u062f\u0647 \u0686\u0647 \u0646\u06a9\u0627\u062a\u06cc \u0631\u0627 \u0628\u0627\u06cc\u062f \u0631\u0639\u0627\u06cc\u062a \u06a9\u0646\u06cc\u0645\u061f<\/a><\/li><li class=\"toc-level-2\"><a href=\"#toc-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d8%b3%d8%aa%db%8c%d8%a7%d8%a8%db%8c-%d8%a8%d9%87-%d8%a8%d8%af%d9%86%db%8c-%d8%ae%d9%88%d8%b4%d9%81%d8%b1%d9%85-%d9%88-%d8%b9%d8%b6%d9%84%d8%a7%d9%86%db%8c-4\" class=\"transition-all hover:text-primary hover:underline\">\u0628\u0631\u0627\u06cc \u062f\u0633\u062a\u06cc\u0627\u0628\u06cc \u0628\u0647 \u0628\u062f\u0646\u06cc \u062e\u0648\u0634\u200c\u0641\u0631\u0645 \u0648 \u0639\u0636\u0644\u0627\u0646\u06cc \u0686\u06cc \u0628\u062e\u0648\u0631\u06cc\u0645\u061f<\/a><\/li><\/ul><\/nav><\/div><div class=\"content-area\"><p><span style=\"font-weight: 400;\">\u062d\u062c\u0645 \u06af\u0631\u0641\u062a\u0646 \u0648 \u0639\u0636\u0644\u0647 \u200c\u0633\u0627\u0632\u06cc \u0641\u0631\u0627\u06cc\u0646\u062f\u06cc \u0627\u0633\u062a \u06a9\u0647 \u062a\u0646\u0647\u0627 \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0648\u0631\u0632\u0634\u06cc \u062d\u0627\u0635\u0644 \u0646\u0645\u06cc\u200c\u0634\u0648\u062f\u060c \u0628\u0644\u06a9\u0647 \u062a\u063a\u0630\u06cc\u0647 \u0645\u0646\u0627\u0633\u0628 \u0646\u0642\u0634 \u0627\u0633\u0627\u0633\u06cc \u062f\u0631 \u0622\u0646 \u062f\u0627\u0631\u062f. \u062f\u0631 \u0648\u0627\u0642\u0639\u060c \u062a\u063a\u0630\u06cc\u0647 \u0635\u062d\u06cc\u062d \u0642\u0628\u0644 \u0648 \u0628\u0639\u062f \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u060c \u0639\u0627\u0645\u0644 \u062a\u0639\u06cc\u06cc\u0646\u200c\u06a9\u0646\u0646\u062f\u0647 \u062f\u0631 \u0631\u0634\u062f \u0639\u0636\u0644\u0627\u062a\u060c \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0646\u0631\u0698\u06cc \u0648 \u0628\u0647\u0628\u0648\u062f \u0639\u0645\u0644\u06a9\u0631\u062f \u0648\u0631\u0632\u0634\u06cc \u0627\u0633\u062a. \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0627\u0641\u0631\u0627\u062f \u0627\u06cc\u0646 \u067e\u0631\u0633\u0634 \u0631\u0627 \u062f\u0627\u0631\u0646\u062f \u06a9\u0647 \u0628\u0631\u0627\u06cc \u062d\u062c\u0645 \u06af\u0631\u0641\u062a\u0646 \u0686\u06cc \u0628\u062e\u0648\u0631\u06cc\u0645\u061f \u067e\u0627\u0633\u062e \u0627\u06cc\u0646 \u0633\u0624\u0627\u0644 \u062f\u0631 \u0627\u0646\u062a\u062e\u0627\u0628 \u0645\u0648\u0627\u062f \u063a\u0630\u0627\u06cc\u06cc \u0633\u0631\u0634\u0627\u0631 \u0627\u0632 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u060c \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0648 \u0686\u0631\u0628\u06cc\u200c\u0647\u0627\u06cc \u0645\u0641\u06cc\u062f \u0646\u0647\u0641\u062a\u0647 \u0627\u0633\u062a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u062f\u0631 \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u0627\u0632<\/span><a href=\"https:\/\/fitclub.ir\/\"> <span style=\"font-weight: 400;\">\u0641\u06cc\u062a \u06a9\u0644\u0627\u0628<\/span><\/a><span style=\"font-weight: 400;\">\u060c \u0628\u0647 \u0645\u0639\u0631\u0641\u06cc \u06f1\u06f0 \u063a\u0630\u0627\u06cc \u062d\u062c\u0645\u200c\u062f\u0647\u0646\u062f\u0647 \u0642\u0628\u0644 \u0648 \u0628\u0639\u062f \u0627\u0632 \u0628\u0627\u0634\u06af\u0627\u0647 \u0645\u06cc\u200c\u067e\u0631\u062f\u0627\u0632\u06cc\u0645 \u06a9\u0647 \u0628\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062a\u0648\u062f\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc\u060c \u0628\u0647\u0628\u0648\u062f \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0648 \u062a\u0633\u0631\u06cc\u0639 \u0631\u0648\u0646\u062f \u067e\u06cc\u0634\u0631\u0641\u062a \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f.<\/span><\/p>\n<p><a href=\"https:\/\/panel.fitclub.ir\/landings\/wizard?utm=blog-cta-30\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-77667 size-full\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/07\/cta-free-test.jpg\" alt=\"\u062f\u0631\u06cc\u0627\u0641\u062a \u062a\u0633\u062a \u0631\u0627\u06cc\u06af\u0627\u0646\" width=\"1044\" height=\"448\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/07\/cta-free-test.jpg 1044w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/07\/cta-free-test-300x129.jpg 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/07\/cta-free-test-1024x439.jpg 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/07\/cta-free-test-768x330.jpg 768w\" sizes=\"auto, (max-width: 1044px) 100vw, 1044px\" \/><\/a><\/p>\n<h2 id=\"toc-%d9%82%d8%a8%d9%84-%d9%88-%d8%a8%d8%b9%d8%af-%d8%a8%d8%a7%d8%b4%da%af%d8%a7%d9%87-%da%86%db%8c-%d8%a8%d8%ae%d9%88%d8%b1%db%8c%d9%85-%d8%ad%d8%ac%d9%85-%d8%a8%da%af%db%8c%d8%b1%db%8c%d9%85%d8%9f-%db%b1-0\"  data-toc=\"true\"><strong>\u0642\u0628\u0644 \u0648 \u0628\u0639\u062f \u0628\u0627\u0634\u06af\u0627\u0647 \u0686\u06cc \u0628\u062e\u0648\u0631\u06cc\u0645 \u062d\u062c\u0645 \u0628\u06af\u06cc\u0631\u06cc\u0645\u061f \u06f1\u06f0 \u063a\u0630\u0627\u06cc \u062d\u062c\u0645\u200c\u062f\u0647\u0646\u062f\u0647<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">\u0628\u062f\u0646 \u0628\u0631\u0627\u06cc \u0633\u0627\u062e\u062a \u0639\u0636\u0644\u0647 \u0648 \u0630\u062e\u06cc\u0631\u0647 \u0627\u0646\u0631\u0698\u06cc\u060c \u0628\u0647 \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0627\u0632 \u0645\u0648\u0627\u0631\u062f \u0632\u06cc\u0631 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u062f:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\u200c\u0647\u0627\u06cc \u067e\u06cc\u0686\u06cc\u062f\u0647<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0686\u0631\u0628\u06cc\u200c\u0647\u0627\u06cc \u0645\u0641\u06cc\u062f<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0645\u0642\u0627\u062f\u06cc\u0631 \u0645\u062a\u0639\u0627\u062f\u0644 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u0628\u0631\u0631\u0633\u06cc \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u06a9\u0647 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645 \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0686\u0647 \u0628\u062e\u0648\u0631\u06cc\u0645\u061f \u0648 \u0628\u0647\u062a\u0631\u06cc\u0646 \u063a\u0630\u0627\u0647\u0627\u06cc \u062d\u062c\u0645 \u062f\u0647\u0646\u062f\u0647 \u0628\u0631\u0627\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u06a9\u062f\u0627\u0645\u200c\u0627\u0646\u062f.<\/span><\/p>\n<h3><strong>\u0642\u0628\u0644 \u0627\u0632 \u0628\u0627\u0634\u06af\u0627\u0647 \u0686\u06cc \u0628\u062e\u0648\u0631\u06cc\u0645 \u0628\u0631\u0627\u06cc \u062d\u062c\u0645\u061f<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-93890\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/05\/1.webp\" alt=\"\u0642\u0628\u0644 \u0627\u0632 \u0628\u0627\u0634\u06af\u0627\u0647 \u0686\u06cc \u0628\u062e\u0648\u0631\u06cc\u0645 \u0628\u0631\u0627\u06cc \u062d\u062c\u0645\u061f | \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628\" width=\"1080\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/05\/1.webp 1080w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/05\/1-300x175.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/05\/1-1024x597.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/05\/1-768x448.webp 768w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/strong><\/h3>\n<figure class=\"block-table\">\n<table>\n<tbody>\n<tr>\n<td><b>\u0648\u0639\u062f\u0647 \u062d\u062c\u0645\u200c\u062f\u0647\u0646\u062f\u0647 \u0642\u0628\u0644 \u0628\u0627\u0634\u06af\u0627\u0647<\/b><\/td>\n<td><b>\u06a9\u0627\u0644\u0631\u06cc \u062a\u0642\u0631\u06cc\u0628\u06cc<\/b><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u062c\u0648 \u062f\u0648\u0633\u0631 \u0628\u0627 \u0639\u0633\u0644 \u06cc\u0627 \u0645\u06cc\u0648\u0647<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u06f2\u06f5\u06f0\u2013\u06f3\u06f0\u06f0 kcal<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u0633\u06cc\u0628\u200c\u0632\u0645\u06cc\u0646\u06cc \u0634\u06cc\u0631\u06cc\u0646 \u067e\u062e\u062a\u0647<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u06f1\u06f8\u06f0\u2013\u06f2\u06f2\u06f0 kcal<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u0646\u0627\u0646 \u0633\u0628\u0648\u0633\u200c\u062f\u0627\u0631 \u0628\u0627 \u06a9\u0631\u0647 \u0628\u0627\u062f\u0627\u0645\u200c\u0632\u0645\u06cc\u0646\u06cc<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u06f3\u06f0\u06f0\u2013\u06f3\u06f5\u06f0 kcal<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u0645\u0648\u0632 \u0628\u0627 \u0645\u0627\u0633\u062a \u06cc\u0627 \u0634\u06cc\u0631 \u067e\u0631\u0686\u0631\u0628<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u06f2\u06f5\u06f0\u2013\u06f3\u06f0\u06f0 kcal<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u0628\u0631\u0646\u062c \u0642\u0647\u0648\u0647\u200c\u0627\u06cc \u0628\u0627 \u0645\u0631\u063a \u06cc\u0627 \u062a\u062e\u0645\u200c \u0645\u0631\u063a \u0622\u0628\u200c\u067e\u0632<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u06f3\u06f5\u06f0\u2013\u06f4\u06f0\u06f0 kcal<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<h4><strong>\u06f1. \u062c\u0648 \u062f\u0648\u0633\u0631 \u0628\u0627 \u0639\u0633\u0644 \u06cc\u0627 \u0645\u06cc\u0648\u0647<\/strong><\/h4>\n<p><span style=\"font-weight: 400;\">\u0645\u0646\u0628\u0639\u06cc \u0639\u0627\u0644\u06cc \u0627\u0632 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\u200c\u0647\u0627\u06cc \u067e\u06cc\u0686\u06cc\u062f\u0647 \u0627\u0633\u062a \u06a9\u0647 \u0627\u0646\u0631\u0698\u06cc \u067e\u0627\u06cc\u062f\u0627\u0631 \u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646 \u0641\u0631\u0627\u0647\u0645 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><\/p>\n<h4><strong>\u06f2. \u0633\u06cc\u0628\u200c\u0632\u0645\u06cc\u0646\u06cc \u0634\u06cc\u0631\u06cc\u0646 \u067e\u062e\u062a\u0647<\/strong><\/h4>\n<p><span style=\"font-weight: 400;\">\u063a\u0646\u06cc \u0627\u0632 \u0641\u06cc\u0628\u0631 \u0648 \u067e\u062a\u0627\u0633\u06cc\u0645 \u0628\u0648\u062f\u0647 \u0648 \u0628\u0647 \u062d\u0641\u0638 \u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><\/p>\n<h4><strong>\u06f3. \u0646\u0627\u0646 \u0633\u0628\u0648\u0633\u200c\u062f\u0627\u0631 \u0628\u0627 \u06a9\u0631\u0647 \u0628\u0627\u062f\u0627\u0645\u200c\u0632\u0645\u06cc\u0646\u06cc<\/strong><\/h4>\n<p><span style=\"font-weight: 400;\">\u062a\u0631\u06a9\u06cc\u0628\u06cc \u0627\u0632 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0648 \u0686\u0631\u0628\u06cc \u0645\u0641\u06cc\u062f \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u06a9\u0627\u0644\u0631\u06cc \u0648 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0628\u062f\u0646\u06cc \u0631\u0627 \u0641\u0631\u0627\u0647\u0645 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><\/p>\n<h4><strong>\u06f4. \u0645\u0648\u0632 \u0628\u0627 \u0645\u0627\u0633\u062a \u06cc\u0627 \u0634\u06cc\u0631 \u067e\u0631\u0686\u0631\u0628<\/strong><\/h4>\n<p><span style=\"font-weight: 400;\">\u0642\u0646\u062f \u0637\u0628\u06cc\u0639\u06cc \u0645\u0648\u0632 \u0627\u0646\u0631\u0698\u06cc \u0641\u0648\u0631\u06cc \u0627\u06cc\u062c\u0627\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0644\u0628\u0646\u06cc\u0627\u062a \u0646\u06cc\u0632 \u0686\u0631\u0628\u06cc \u0648 \u06a9\u0627\u0644\u0631\u06cc \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0628\u062f\u0646 \u0631\u0627 \u062a\u0623\u0645\u06cc\u0646 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f.<\/span><\/p>\n<h4><strong>\u06f5. \u0628\u0631\u0646\u062c \u0642\u0647\u0648\u0647\u200c\u0627\u06cc \u0628\u0627 \u0645\u0631\u063a \u06cc\u0627 \u062a\u062e\u0645\u200c \u0645\u0631\u063a \u0622\u0628\u200c\u067e\u0632<\/strong><\/h4>\n<p><span style=\"font-weight: 400;\">\u0627\u06cc\u0646 \u0645\u0648\u0627\u062f \u063a\u0630\u0627\u06cc\u06cc \u062d\u062c\u0645 \u062f\u0647\u0646\u062f\u0647\u060c \u0648\u0639\u062f\u0647\u200c\u0627\u06cc \u0633\u0628\u06a9 \u0627\u0645\u0627 \u0633\u0631\u0634\u0627\u0631 \u0627\u0632 \u0627\u0646\u0631\u0698\u06cc \u0628\u0631\u0627\u06cc \u0634\u0631\u0648\u0639 \u062a\u0645\u0631\u06cc\u0646 \u0645\u062d\u0633\u0648\u0628 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f.<\/span><\/p>\n\n<h3><strong>\u0628\u0639\u062f \u062a\u0645\u0631\u06cc\u0646 \u0686\u06cc \u0628\u062e\u0648\u0631\u06cc\u0645 \u062d\u062c\u0645 \u0628\u06af\u06cc\u0631\u06cc\u0645\u061f<\/strong><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-93891 size-full\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/05\/2.webp\" alt=\"\u0628\u0639\u062f \u062a\u0645\u0631\u06cc\u0646 \u0686\u06cc \u0628\u062e\u0648\u0631\u06cc\u0645 \u062d\u062c\u0645 \u0628\u06af\u06cc\u0631\u06cc\u0645\u061f | \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628\" width=\"1080\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/05\/2.webp 1080w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/05\/2-300x175.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/05\/2-1024x597.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/05\/2-768x448.webp 768w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u067e\u0633 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u060c \u0628\u062f\u0646 \u062f\u0631 \u0645\u0631\u062d\u0644\u0647\u200c \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0648 \u0628\u0627\u0632\u0633\u0627\u0632\u06cc \u0639\u0636\u0644\u0627\u062a \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u06af\u06cc\u0631\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0632\u0645\u0627\u0646\u060c \u0647\u062f\u0641 \u062a\u0623\u0645\u06cc\u0646 \u0630\u062e\u0627\u06cc\u0631 \u06af\u0644\u06cc\u06a9\u0648\u0698\u0646 \u0648 \u0627\u06cc\u062c\u0627\u062f \u0634\u0631\u0627\u06cc\u0637 \u0645\u0646\u0627\u0633\u0628 \u0628\u0631\u0627\u06cc \u0631\u0634\u062f \u0639\u0636\u0644\u0627\u0646\u06cc \u0627\u0633\u062a. \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u0648\u0639\u062f\u0647\u200c \u067e\u0633 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627\u06cc\u062f \u067e\u0631\u06a9\u0627\u0644\u0631\u06cc\u060c \u0645\u062a\u0639\u0627\u062f\u0644 \u0648 \u0645\u063a\u0630\u06cc \u0628\u0627\u0634\u062f.<\/span><\/p>\n<figure class=\"block-table\">\n<table>\n<tbody>\n<tr>\n<td><b>\u0648\u0639\u062f\u0647 \u062d\u062c\u0645\u200c\u062f\u0647\u0646\u062f\u0647 \u0628\u0639\u062f \u0628\u0627\u0634\u06af\u0627\u0647<\/b><\/td>\n<td><b>\u06a9\u0627\u0644\u0631\u06cc \u062a\u0642\u0631\u06cc\u0628\u06cc<\/b><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u0628\u0631\u0646\u062c \u0633\u0641\u06cc\u062f \u0628\u0627 \u0645\u0627\u0647\u06cc \u06cc\u0627 \u06af\u0648\u0634\u062a<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u06f4\u06f0\u06f0\u2013\u06f5\u06f0\u06f0 kcal<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u067e\u0627\u0633\u062a\u0627 \u0628\u0627 \u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646 \u0648 \u0633\u0628\u0632\u06cc\u062c\u0627\u062a<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u06f4\u06f5\u06f0\u2013\u06f5\u06f5\u06f0 kcal<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u0633\u06cc\u0628\u200c\u0632\u0645\u06cc\u0646\u06cc \u0628\u0627 \u067e\u0646\u06cc\u0631 \u0648 \u0633\u0628\u0632\u06cc\u062c\u0627\u062a<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u06f3\u06f5\u06f0\u2013\u06f4\u06f5\u06f0 kcal<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u0627\u0633\u0645\u0648\u062a\u06cc \u067e\u0631\u06a9\u0627\u0644\u0631\u06cc<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u06f4\u06f0\u06f0\u2013\u06f6\u06f0\u06f0 kcal<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u0622\u0648\u0648\u06a9\u0627\u062f\u0648 \u0628\u0627 \u062a\u062e\u0645\u200c \u0645\u0631\u063a \u06cc\u0627 \u0645\u0631\u063a<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u06f3\u06f5\u06f0\u2013\u06f4\u06f5\u06f0 kcal<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<h4><strong>\u06f6. \u0628\u0631\u0646\u062c \u0633\u0641\u06cc\u062f \u0628\u0627 \u0645\u0627\u0647\u06cc \u06cc\u0627 \u06af\u0648\u0634\u062a \u06af\u0631\u06cc\u0644 \u200c\u0634\u062f\u0647<\/strong><\/h4>\n<p><span style=\"font-weight: 400;\">\u062a\u0631\u06a9\u06cc\u0628\u06cc \u0627\u06cc\u062f\u0647\u200c\u0622\u0644 \u0627\u0632 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0648 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0633\u0631\u06cc\u0639\u200c\u0627\u0644\u062c\u0630\u0628 \u0628\u0631\u0627\u06cc \u062a\u0631\u0645\u06cc\u0645 \u0628\u0627\u0641\u062a \u0639\u0636\u0644\u0647 \u0628\u0647 \u0634\u0627\u0631 \u0645\u06cc\u200c\u0631\u0648\u062f \u06a9\u0647 \u0627\u0646\u0631\u0698\u06cc \u0627\u0632 \u062f\u0633\u062a \u0631\u0641\u062a\u0647 \u0646\u0627\u0634\u06cc \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0648\u0631\u0632\u0634\u06cc \u0631\u0627 \u0628\u0627\u0632 \u0645\u06cc\u200c\u06af\u0631\u062f\u0627\u0646\u062f.<\/span><\/p>\n<h4><strong>\u06f7. \u067e\u0627\u0633\u062a\u0627 \u0628\u0627 \u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646 \u0648 \u0633\u0628\u0632\u06cc\u062c\u0627\u062a<\/strong><\/h4>\n<p><span style=\"font-weight: 400;\">\u0627\u06cc\u0646 \u062a\u0631\u06a9\u06cc\u0628\u060c \u0645\u0646\u0628\u0639\u06cc \u063a\u0646\u06cc \u0627\u0632 \u06a9\u0627\u0644\u0631\u06cc \u0648 \u0686\u0631\u0628\u06cc\u200c\u0647\u0627\u06cc \u0645\u0641\u06cc\u062f \u0628\u0631\u0627\u06cc \u0628\u0627\u0632\u06cc\u0627\u0628\u06cc \u0627\u0646\u0631\u0698\u06cc \u0627\u0632 \u062f\u0633\u062a\u200c \u0631\u0641\u062a\u0647 \u0627\u0633\u062a.<\/span><\/p>\n<h4><strong>\u06f8. \u0633\u06cc\u0628\u200c\u0632\u0645\u06cc\u0646\u06cc \u0628\u0627 \u067e\u0646\u06cc\u0631 \u0648 \u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u0628\u062e\u0627\u0631\u067e\u0632<\/strong><\/h4>\n<p><span style=\"font-weight: 400;\">\u0627\u06cc\u0646 \u062a\u0631\u06a9\u06cc\u0628\u060c \u063a\u0630\u0627\u06cc\u06cc \u06a9\u0627\u0645\u0644 \u0628\u0627 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646\u200c\u0647\u0627 \u0648 \u0645\u0648\u0627\u062f \u0645\u0639\u062f\u0646\u06cc \u0636\u0631\u0648\u0631\u06cc \u0628\u0631\u0627\u06cc \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0628\u0647 \u0634\u0645\u0627\u0631 \u0645\u06cc\u200c\u0631\u0648\u062f \u0648 \u0646\u06cc\u0627\u0632 \u0628\u062f\u0646 \u0628\u0631\u0627\u06cc \u0628\u0627\u0632\u06cc\u0627\u0628\u06cc \u0627\u0646\u0631\u0698\u06cc \u062e\u0648\u062f \u0631\u0627 \u0641\u0631\u0627\u0647\u0645 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><\/p>\n<h4><strong>\u06f9. \u0627\u0633\u0645\u0648\u062a\u06cc \u067e\u0631\u06a9\u0627\u0644\u0631\u06cc (\u0645\u0648\u0632\u060c \u06a9\u0631\u0647 \u0628\u0627\u062f\u0627\u0645\u200c\u0632\u0645\u06cc\u0646\u06cc\u060c \u0634\u06cc\u0631 \u0648 \u062c\u0648 \u062f\u0648\u0633\u0631)<\/strong><\/h4>\n<p><span style=\"font-weight: 400;\">\u06af\u0632\u06cc\u0646\u0647\u200c\u0627\u06cc \u0633\u0631\u06cc\u0639\u060c \u0645\u063a\u0630\u06cc \u0648 \u0645\u0646\u0627\u0633\u0628 \u0628\u0631\u0627\u06cc \u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u0628\u0639\u062f \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0627\u0634\u062a\u0647\u0627\u06cc \u06a9\u0645\u06cc \u062f\u0627\u0631\u0646\u062f.<\/span><\/p>\n<h4><strong>\u06f1\u06f0. \u0622\u0648\u0648\u06a9\u0627\u062f\u0648 \u0628\u0627 \u062a\u062e\u0645\u200c \u0645\u0631\u063a \u06cc\u0627 \u0645\u0631\u063a\u00a0<\/strong><\/h4>\n<p><span style=\"font-weight: 400;\">\u0686\u0631\u0628\u06cc\u200c\u0647\u0627\u06cc \u0633\u0627\u0644\u0645 \u0622\u0648\u0648\u06a9\u0627\u062f\u0648 \u062c\u0630\u0628 \u0645\u0648\u0627\u062f \u0645\u063a\u0630\u06cc \u0645\u0648\u062c\u0648\u062f \u062f\u0631 \u062a\u062e\u0645 \u0645\u0631\u063a \u0648 \u0645\u0631\u063a \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0627\u062f\u0647 \u0648 \u0628\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645 \u0628\u062f\u0646 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0628\u0631\u0627\u06cc \u0628\u0647\u0631\u0647\u200c\u0645\u0646\u062f\u06cc \u0627\u0632 \u06cc\u06a9 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0645\u062a\u0639\u0627\u062f\u0644 \u0628\u0639\u062f \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u060c \u062f\u0631\u06cc\u0627\u0641\u062a \u0645\u0634\u0627\u0648\u0631\u0647 \u0627\u0632 \u06cc\u06a9<\/span><a href=\"https:\/\/fitclub.ir\/blog\/%D9%85%D8%AA%D8%AE%D8%B5%D8%B5-%D8%AA%D8%BA%D8%B0%DB%8C%D9%87\/\"> <span style=\"font-weight: 400;\">\u0645\u062a\u062e\u0635\u0635 \u062a\u063a\u0630\u06cc\u0647<\/span><\/a><span style=\"font-weight: 400;\"> \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0633\u0644\u0627\u0645\u062a \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645 \u0628\u062f\u0646\u06cc \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0634\u0627\u06cc\u0627\u0646\u06cc \u06a9\u0646\u062f.<\/span><\/p>\n<h2 id=\"toc-%d8%a8%d9%87%d8%aa%d8%b1%db%8c%d9%86-%d8%b2%d9%85%d8%a7%d9%86-%d8%ae%d9%88%d8%b1%d8%af%d9%86-%d8%ba%d8%b0%d8%a7%db%8c-%d8%ad%d8%ac%d9%85%d8%af%d9%87%d9%86%d8%af%d9%87-%d8%a8%d8%b9%d8%af-1\"  data-toc=\"true\"><strong>\u0628\u0647\u062a\u0631\u06cc\u0646 \u0632\u0645\u0627\u0646 \u062e\u0648\u0631\u062f\u0646 \u063a\u0630\u0627\u06cc \u062d\u062c\u0645\u200c\u062f\u0647\u0646\u062f\u0647 \u0628\u0639\u062f \u0627\u0632 \u0628\u0627\u0634\u06af\u0627\u0647<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-93892\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/05\/3.webp\" alt=\"\u0628\u0647\u062a\u0631\u06cc\u0646 \u0632\u0645\u0627\u0646 \u062e\u0648\u0631\u062f\u0646 \u063a\u0630\u0627\u06cc \u062d\u062c\u0645\u200c\u062f\u0647\u0646\u062f\u0647 \u0628\u0639\u062f \u0627\u0632 \u0628\u0627\u0634\u06af\u0627\u0647 | \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628\" width=\"1080\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/05\/3.webp 1080w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/05\/3-300x175.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/05\/3-1024x597.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/05\/3-768x448.webp 768w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">\u0628\u0631\u0627\u0633\u0627\u0633 \u062a\u062d\u0642\u06cc\u0642\u0627\u062a \u0645\u0646\u062a\u0634\u0631 \u0634\u062f\u0647 \u062f\u0631 \u0645\u0646\u0627\u0628\u0639 \u0639\u0644\u0645\u06cc \u0645\u0627\u0646\u0646\u062f \u0645\u062c\u0644\u0647<\/span><a href=\"https:\/\/www.eatright.org\/fitness\/physical-activity\/exercise-nutrition\/timing-your-pre-and-post-workout-nutrition?\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">eatright<\/span><\/a><span style=\"font-weight: 400;\"> \u0648\u00a0<\/span><a href=\"https:\/\/lewis.gsu.edu\/2021\/10\/13\/fact-or-fiction-the-anabolic-window\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Geogia State University<\/span><\/a> <span style=\"font-weight: 400;\">\u00a0\u060c \u0647\u062f\u0641 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0637\u06cc \u06f3\u06f0 \u062a\u0627 \u06f6\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u067e\u0633 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u060c \u06cc\u06a9 \u0648\u0639\u062f\u0647 \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0627\u0632 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0648 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0645\u0635\u0631\u0641 \u0634\u0648\u062f.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u06af\u0631\u0686\u0647 \u062a\u062d\u0642\u06cc\u0642\u0627\u062a \u062c\u062f\u06cc\u062f\u062a\u0631 \u062d\u0627\u06a9\u06cc \u0627\u0632 \u0627\u06cc\u0646\u200c \u0647\u0633\u062a\u0646\u062f \u06a9\u0647 \u0632\u0645\u0627\u0646 \u0627\u06cc\u0646 \u0648\u0639\u062f\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062a\u0627 \u0686\u0646\u062f \u0633\u0627\u0639\u062a \u067e\u0633 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u062a\u0645\u062f\u06cc\u062f \u0634\u0648\u062f\u060c \u0628\u0647\u200c\u0648\u06cc\u0698\u0647 \u0627\u06af\u0631 \u067e\u06cc\u0634 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0646\u06cc\u0632 \u0648\u0639\u062f\u0647 \u06af\u0631\u0641\u062a\u0647 \u0634\u062f\u0647 \u0628\u0627\u0634\u062f.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0628\u0647 \u0637\u0648\u0631 \u06a9\u0644\u06cc \u067e\u06cc\u0634\u0646\u0647\u0627\u062f \u0645\u0646\u0627\u0633\u0628 \u0628\u0631\u0627\u06cc \u0632\u0645\u0627\u0646 \u062e\u0648\u0631\u062f\u0646 \u063a\u0630\u0627\u06cc \u062d\u062c\u0645\u200c\u062f\u0647\u0646\u062f\u0647 \u0628\u0639\u062f \u0627\u0632 \u0628\u0627\u0634\u06af\u0627\u0647\u060c \u0628\u0644\u0627\u0641\u0627\u0635\u0644\u0647 \u067e\u0633 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u06cc\u0627 \u062d\u062f\u0627\u06a9\u062b\u0631 \u062a\u0627 \u06f1 \u0633\u0627\u0639\u062a \u0628\u0639\u062f \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0627\u0633\u062a \u062a\u0627 \u0639\u0636\u0644\u0627\u062a \u0628\u0631\u0627\u06cc \u0631\u0634\u062f \u0622\u0645\u0627\u062f\u0647 \u0634\u0648\u0646\u062f.<\/span><\/p>\n<h3><strong>\u0686\u0631\u0627 \u0632\u0645\u0627\u0646 \u0648\u0639\u062f\u0647 \u063a\u0630\u0627\u06cc\u06cc \u067e\u0633 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0627\u0647\u0645\u06cc\u062a \u062f\u0627\u0631\u062f\u061f<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0642\u0627\u0648\u0645\u062a\u06cc \u0628\u0627 \u062a\u062e\u0644\u06cc\u0647 \u0630\u062e\u0627\u06cc\u0631 \u06af\u0644\u06cc\u06a9\u0648\u0698\u0646 \u0648 \u062a\u062d\u0631\u06cc\u06a9 \u0634\u06a9\u0633\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0647\u0645\u0631\u0627\u0647\u200c\u0627\u0646\u062f\u061b \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646\u060c \u0628\u062f\u0646 \u067e\u0633 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0631 \u0634\u0631\u0627\u06cc\u0637 \u0648\u06cc\u0698\u0647\u200c\u0627\u06cc \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u06af\u06cc\u0631\u062f \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u0628\u0627 \u062a\u063a\u0630\u06cc\u0647 \u0645\u0646\u0627\u0633\u0628\u060c \u0641\u0631\u0627\u06cc\u0646\u062f \u0631\u0634\u062f \u0639\u0636\u0644\u0627\u0646\u06cc \u0631\u0627 \u0628\u0647\u06cc\u0646\u0647\u200c\u062a\u0631 \u06a9\u0631\u062f.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0628\u0631\u0627\u0633\u0627\u0633 \u0645\u0637\u0627\u0644\u0639\u0647\u200c\u0627\u06cc \u06a9\u0647 \u062f\u0631 \u0633\u0627\u0644 \u06f2\u06f0\u06f2\u06f0\u060c \u062f\u0631 \u0645\u062c\u0644\u0647 \u0633\u0644\u0627\u0645\u062a\u06cc<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7230944\/\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">PubMed Central<\/span><\/a><span style=\"font-weight: 400;\"> \u0645\u0646\u062a\u0634\u0631 \u0634\u062f:<\/span><\/p>\n<p><strong>\u062f\u0627\u0646\u0634\u0645\u0646\u062f\u0627\u0646 \u0645\u0634\u0627\u0647\u062f\u0647 \u06a9\u0631\u062f\u0646\u062f \u06a9\u0647 \u062f\u0631\u06cc\u0627\u0641\u062a \u0648\u0639\u062f\u0647 \u063a\u0630\u0627\u06cc\u06cc \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0628\u0644\u0627\u0641\u0627\u0635\u0644\u0647 \u067e\u0633 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0645\u0642\u0627\u0648\u0645\u062a\u06cc\u060c \u0646\u0633\u0628\u062a \u0628\u0647 \u062f\u0631\u06cc\u0627\u0641\u062a \u0642\u0628\u0644 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u06cc\u0627 \u0639\u062f\u0645 \u062f\u0631\u06cc\u0627\u0641\u062a \u0648\u0639\u062f\u0647\u060c \u0645\u06cc\u0632\u0627\u0646 \u062a\u062e\u0631\u06cc\u0628 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u06cc \u0639\u0636\u0644\u0647 (MPB) \u0631\u0627 \u06a9\u0627\u0647\u0634 \u062f\u0627\u062f\u0647 \u0627\u0633\u062a \u0648 \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0645\u0646\u062c\u0631 \u0628\u0647 \u062a\u0639\u0627\u062f\u0644 \u0645\u062b\u0628\u062a\u200c\u062a\u0631 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0648 \u0628\u0647\u0628\u0648\u062f \u0631\u0634\u062f \u0639\u0636\u0644\u0627\u0646\u06cc \u0634\u0648\u062f.<\/strong><\/p>\n<h2 id=\"toc-%d8%a8%d8%b1%d8%a7%db%8c-%d8%b9%d8%b6%d9%84%d9%87-%d8%b3%d8%a7%d8%b2%db%8c-%da%86%d9%87-%d8%a8%d8%ae%d9%88%d8%b1%db%8c%d9%85%d8%9f-%d8%ba%d8%b0%d8%a7%d9%87%d8%a7%db%8c-%d9%be%d8%b1%d9%88%d8%aa%d8%a6-2\"  data-toc=\"true\"><strong>\u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u0686\u0647 \u0628\u062e\u0648\u0631\u06cc\u0645\u061f \u063a\u0630\u0627\u0647\u0627\u06cc \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u062f\u0627\u0631 \u0628\u0639\u062f \u0628\u0627\u0634\u06af\u0627\u0647<\/strong><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-93944 size-full\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/11\/4.webp\" alt=\"\u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u0686\u0647 \u0628\u062e\u0648\u0631\u06cc\u0645\u061f \u063a\u0630\u0627\u0647\u0627\u06cc \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u062f\u0627\u0631 \u0628\u0639\u062f \u0628\u0627\u0634\u06af\u0627\u0647 | \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628\" width=\"1080\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/11\/4.webp 1080w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/11\/4-300x175.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/11\/4-1024x597.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/11\/4-768x448.webp 768w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u0635\u0631\u0641 \u063a\u0630\u0627\u0647\u0627\u06cc \u063a\u0646\u06cc \u0627\u0632 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u067e\u0633 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0631\u0648\u0646\u062f \u0633\u0646\u062a\u0632 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0639\u0636\u0644\u0627\u0646\u06cc \u0631\u0627 \u0628\u0647\u0628\u0648\u062f \u0628\u062e\u0634\u062f \u0648 \u062d\u062c\u0645 \u0639\u0636\u0644\u0627\u062a \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u062f. \u067e\u0633 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u060c \u0630\u062e\u0627\u06cc\u0631 \u06af\u0644\u06cc\u06a9\u0648\u0698\u0646 \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u06cc\u0627\u0628\u0646\u062f \u0648 \u0628\u062f\u0646 \u062f\u0631 \u0648\u0636\u0639\u06cc\u062a \u0622\u0646\u0627\u0628\u0648\u0644\u06cc\u06a9 (\u0633\u0627\u062e\u062a\u200c\u0648\u0633\u0627\u0632\u06cc) \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u06af\u06cc\u0631\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0632\u0645\u0627\u0646\u060c \u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0627\u0641\u06cc \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0648 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0645\u0648\u0627\u0631\u062f \u0632\u06cc\u0631 \u0631\u0627 \u0628\u0631\u0627\u06cc \u0627\u0641\u0631\u0627\u062f \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u0641\u0631\u0627\u0647\u0645 \u0622\u0648\u0631\u062f:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u06a9\u0645\u06a9 \u0628\u0647 \u062a\u0631\u0645\u06cc\u0645 \u062a\u0627\u0631\u0647\u0627\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0641\u0632\u0627\u06cc\u0634 \u0633\u0637\u062d \u0622\u0645\u06cc\u0646\u0648\u0627\u0633\u06cc\u062f\u0647\u0627<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u062a\u062c\u0632\u06cc\u0647\u0654 \u0628\u06cc\u0634\u062a\u0631 \u0639\u0636\u0644\u0647<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0646\u06a9\u062a\u0647: \u0627\u0641\u0631\u0627\u062f \u0628\u0627\u06cc\u062f \u062d\u062f\u0648\u062f \u06f1\u066b\u06f4 \u062a\u0627 \u06f2 \u06af\u0631\u0645 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0628\u0647 \u0627\u0632\u0627\u06cc \u0647\u0631 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645 \u0648\u0632\u0646 \u0628\u062f\u0646 \u062f\u0631 \u0631\u0648\u0632 \u0645\u0635\u0631\u0641 \u06a9\u0646\u0646\u062f \u062a\u0627 \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u0628\u0647\u06cc\u0646\u0647 \u0634\u0648\u062f.<\/span><\/p>\n\n<h3><strong>\u0628\u0647\u062a\u0631\u06cc\u0646 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0637\u0628\u06cc\u0639\u06cc \u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc<\/strong><\/h3>\n<figure class=\"block-table\">\n<table>\n<tbody>\n<tr>\n<td><b>\u0645\u0627\u062f\u0647 \u063a\u0630\u0627\u06cc\u06cc<\/b><\/td>\n<td><b>\u0645\u06cc\u0632\u0627\u0646 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 (\u062f\u0631 \u06f1\u06f0\u06f0 \u06af\u0631\u0645)<\/b><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u0633\u06cc\u0646\u0647 \u0645\u0631\u063a \u06af\u0631\u06cc\u0644 \u200c\u0634\u062f\u0647<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u06f2\u06f2\u2013\u06f2\u06f5 \u06af\u0631\u0645<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u0645\u0627\u0647\u06cc \u0633\u0627\u0644\u0645\u0648\u0646<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u06f2\u06f0\u2013\u06f2\u06f2 \u06af\u0631\u0645<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u062a\u062e\u0645\u200c \u0645\u0631\u063a \u06a9\u0627\u0645\u0644<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u06f1\u06f3 \u06af\u0631\u0645<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u0645\u0627\u0633\u062a \u06cc\u0648\u0646\u0627\u0646\u06cc \u06a9\u0645\u200c\u0686\u0631\u0628<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u06f1\u06f0\u2013\u06f1\u06f2 \u06af\u0631\u0645<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u06af\u0648\u0634\u062a \u06af\u0627\u0648 \u06a9\u0645\u200c\u0686\u0631\u0628\u06cc<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u06f2\u06f6 \u06af\u0631\u0645<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u067e\u0646\u06cc\u0631 \u06a9\u0627\u062a\u06cc\u062c<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u06f1\u06f1\u2013\u06f1\u06f2 \u06af\u0631\u0645<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u0639\u062f\u0633 \u067e\u062e\u062a\u0647<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u06f9 \u06af\u0631\u0645<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u0646\u062e\u0648\u062f \u067e\u062e\u062a\u0647<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u06f8\u2013\u06f9 \u06af\u0631\u0645<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u0628\u0627\u062f\u0627\u0645<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u06f2\u06f1 \u06af\u0631\u0645<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u062a\u0648\u0641\u0648<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u06f8\u2013\u06f1\u06f0 \u06af\u0631\u0645<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<h4><strong>\u0633\u06cc\u0646\u0647 \u0645\u0631\u063a \u06af\u0631\u06cc\u0644 \u200c\u0634\u062f\u0647<\/strong><\/h4>\n<p><span style=\"font-weight: 400;\">\u0645\u0646\u0628\u0639 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0628\u0627\u0644\u0627 \u0628\u0627 \u0686\u0631\u0628\u06cc \u067e\u0627\u06cc\u06cc\u0646 \u0645\u062d\u0633\u0648\u0628 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0639\u0644\u0627\u0648\u0647 \u0628\u0631 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645 \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u0647 \u062f\u0644\u06cc\u0644 \u0686\u0631\u0628\u06cc \u06a9\u0645\u06cc \u06a9\u0647 \u062f\u0627\u0631\u062f\u060c \u0628\u0631\u0627\u06cc \u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u0628\u0647 \u062f\u0646\u0628\u0627\u0644<\/span><a href=\"https:\/\/fitclub.ir\/blog\/%D8%B1%D8%A7%D9%87%D9%87%D8%A7%DB%8C-%DA%A9%D8%A7%D9%87%D8%B4-%D9%88%D8%B2%D9%86\/\"> <span style=\"font-weight: 400;\">\u06a9\u0627\u0647\u0634 \u0648\u0632\u0646<\/span><\/a><span style=\"font-weight: 400;\"> \u0647\u0633\u062a\u0646\u062f \u0628\u0633\u06cc\u0627\u0631 \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a.<\/span><\/p>\n<h4><strong>\u0645\u0627\u0647\u06cc \u0633\u0627\u0644\u0645\u0648\u0646<\/strong><\/h4>\n<p><span style=\"font-weight: 400;\">\u0639\u0644\u0627\u0648\u0647 \u0628\u0631 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u060c \u062d\u0627\u0648\u06cc \u0627\u0633\u06cc\u062f\u0647\u0627\u06cc \u0686\u0631\u0628 \u0627\u0645\u06af\u0627-\u06f3 \u0627\u0633\u062a \u06a9\u0647 \u0628\u0647 \u0628\u0647\u0628\u0648\u062f \u0648\u0636\u0639\u06cc\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f.<\/span><\/p>\n<h4><strong>\u062a\u062e\u0645\u200c \u0645\u0631\u063a \u06a9\u0627\u0645\u0644<\/strong><\/h4>\n<p><span style=\"font-weight: 400;\">\u062a\u062e\u0645 \u0645\u0631\u063a \u060c \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u06cc \u06a9\u0627\u0645\u0644 \u0628\u0627 \u062a\u0645\u0627\u0645\u06cc \u0622\u0645\u06cc\u0646\u0648\u0627\u0633\u06cc\u062f\u0647\u0627\u06cc \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a \u0648 \u06af\u0632\u06cc\u0646\u0647\u200c\u0627\u06cc \u0633\u0627\u062f\u0647 \u0648 \u0645\u0624\u062b\u0631 \u0628\u0631\u0627\u06cc \u0648\u0639\u062f\u0647 \u067e\u0633 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0647 \u0634\u0645\u0627\u0631 \u0645\u06cc\u200c\u0631\u0648\u062f.<\/span><\/p>\n<h4><strong>\u0645\u0627\u0633\u062a \u06cc\u0648\u0646\u0627\u0646\u06cc \u06a9\u0645\u200c\u0686\u0631\u0628<\/strong><\/h4>\n<p><span style=\"font-weight: 400;\">\u062c\u0630\u0628 \u0633\u0631\u06cc\u0639 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0645\u0648\u062c\u0648\u062f \u062f\u0631 \u0645\u0627\u0633\u062a \u06cc\u0648\u0646\u0627\u0646\u06cc \u0648 \u06a9\u0644\u0633\u06cc\u0645 \u0628\u0627\u0644\u0627\u06cc \u0622\u0646 \u0628\u0647 \u0628\u0627\u0632\u06cc\u0627\u0628\u06cc \u0639\u0636\u0644\u0647 \u067e\u0633 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><\/p>\n<h4><strong>\u06af\u0648\u0634\u062a \u0642\u0631\u0645\u0632 \u06a9\u0645\u200c\u0686\u0631\u0628\u06cc<\/strong><\/h4>\n<p><span style=\"font-weight: 400;\">\u0645\u0646\u0628\u0639 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0628\u0627 \u06a9\u06cc\u0641\u06cc\u062a \u0628\u0627\u0644\u0627 \u0648 \u0622\u0647\u0646 \u0627\u0633\u062a \u06a9\u0647 \u062f\u0631 \u0633\u0646\u062a\u0632 \u0639\u0636\u0644\u0647 \u0646\u0642\u0634 \u062f\u0627\u0631\u062f.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0642\u0631\u0627\u0631 \u062f\u0627\u062f\u0646 \u06af\u0648\u0634\u062a \u0642\u0631\u0645\u0632 \u062f\u0631<\/span><a href=\"https:\/\/fitclub.ir\/blog\/%D8%B1%DA%98%DB%8C%D9%85-%D8%BA%D8%B0%D8%A7%DB%8C%DB%8C\/\"> <span style=\"font-weight: 400;\">\u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc<\/span><\/a><span style=\"font-weight: 400;\"> \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0627\u062b\u0631 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645 \u0639\u0636\u0644\u0627\u062a \u0631\u0627 \u0628\u06cc\u0634\u062a\u0631 \u06a9\u0646\u062f.<\/span><\/p>\n<h4><strong>\u067e\u0646\u06cc\u0631 \u06a9\u0627\u062a\u06cc\u062c<\/strong><\/h4>\n<p><span style=\"font-weight: 400;\">\u067e\u0646\u06cc\u0631 \u06a9\u0627\u062a\u06cc\u062c \u062d\u0627\u0648\u06cc \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0648 \u06a9\u0644\u0633\u06cc\u0645 \u0642\u0627\u0628\u0644 \u062a\u0648\u062c\u0647 \u0627\u0633\u062a \u0648 \u06af\u0632\u06cc\u0646\u0647\u200c\u0627\u06cc \u0645\u0646\u0627\u0633\u0628 \u0628\u0631\u0627\u06cc \u0627\u0641\u0631\u0627\u062f\u06cc \u0645\u062d\u0633\u0648\u0628 \u0645\u06cc\u200c\u0634\u0648\u062f \u06a9\u0647 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u0646\u062f \u062d\u062c\u0645 \u0639\u0636\u0644\u0627\u0646\u06cc \u062e\u0648\u062f \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u0646\u062f.<\/span><\/p>\n<h4><strong>\u062d\u0628\u0648\u0628\u0627\u062a \u0648 \u062f\u0627\u0646\u0647\u200c\u0647\u0627 (\u0639\u062f\u0633\u060c \u0646\u062e\u0648\u062f\u060c \u0628\u0627\u062f\u0627\u0645)<\/strong><\/h4>\n<p><span style=\"font-weight: 400;\">\u0627\u06af\u0631 \u0631\u0698\u06cc\u0645 \u06af\u06cc\u0627\u0647\u200c\u067e\u0627\u06cc\u0647 \u062f\u0627\u0631\u06cc\u062f\u060c \u0627\u06cc\u0646 \u063a\u0630\u0627\u0647\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0628\u062e\u0634\u06cc \u0627\u0632 \u0645\u0646\u0628\u0639 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u200c \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0628\u062f\u0646\u200c\u062a\u0627\u0646 \u0631\u0627 \u0628\u0639\u062f \u0627\u0632 \u0648\u0631\u0632\u0634 \u0641\u0631\u0627\u0647\u0645 \u06a9\u0646\u0646\u062f.\u00a0\u00a0<\/span><\/p>\n<h4><strong>\u062a\u0648\u0641\u0648 \u06cc\u0627 \u0633\u0627\u06cc\u0631 \u0645\u062d\u0635\u0648\u0644\u0627\u062a \u0633\u0648\u06cc\u0627\u06cc\u06cc<\/strong><\/h4>\n<p><span style=\"font-weight: 400;\">\u0645\u062d\u0635\u0648\u0644\u0627\u062a \u0628\u0631 \u067e\u0627\u06cc\u0647 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0633\u0648\u06cc\u0627 \u062f\u0631 \u0631\u0698\u06cc\u0645 \u06af\u06cc\u0627\u0647\u06cc\u060c \u06af\u0632\u06cc\u0646\u0647\u200c\u0627\u06cc \u06a9\u0627\u0631\u0627 \u0628\u0631\u0627\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0628\u0631\u0627\u06cc \u06af\u06cc\u0627\u0647\u062e\u0648\u0627\u0631\u0627\u0646 \u06cc\u0627 \u0627\u0641\u0631\u0627\u062f \u0648\u06af\u0627\u0646 \u0628\u0647 \u0634\u0645\u0627\u0631 \u0645\u06cc\u200c\u0631\u0648\u0646\u062f.<\/span><\/p>\n<h2 id=\"toc-%d9%87%d9%86%da%af%d8%a7%d9%85-%d9%85%d8%b5%d8%b1%d9%81-%d8%ba%d8%b0%d8%a7%d9%87%d8%a7%db%8c-%d8%ad%d8%ac%d9%85%d8%af%d9%87%d9%86%d8%af%d9%87-%da%86%d9%87-%d9%86%da%a9%d8%a7%d8%aa%db%8c-3\"  data-toc=\"true\"><strong>\u0647\u0646\u06af\u0627\u0645 \u0645\u0635\u0631\u0641 \u063a\u0630\u0627\u0647\u0627\u06cc \u062d\u062c\u0645\u200c\u062f\u0647\u0646\u062f\u0647 \u0686\u0647 \u0646\u06a9\u0627\u062a\u06cc \u0631\u0627 \u0628\u0627\u06cc\u062f \u0631\u0639\u0627\u06cc\u062a \u06a9\u0646\u06cc\u0645\u061f<\/strong><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-93894 size-full\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/05\/5.webp\" alt=\"\u0647\u0646\u06af\u0627\u0645 \u0645\u0635\u0631\u0641 \u063a\u0630\u0627\u0647\u0627\u06cc \u062d\u062c\u0645\u200c\u062f\u0647\u0646\u062f\u0647 \u0686\u0647 \u0646\u06a9\u0627\u062a\u06cc \u0631\u0627 \u0628\u0627\u06cc\u062f \u0631\u0639\u0627\u06cc\u062a \u06a9\u0646\u06cc\u0645\u061f | \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628\" width=\"1080\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/05\/5.webp 1080w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/05\/5-300x175.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/05\/5-1024x597.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/05\/5-768x448.webp 768w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u0645\u0635\u0631\u0641 \u06f2\u06f0 \u062a\u0627 \u06f4\u06f0 \u06af\u0631\u0645 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u067e\u0633 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u062a\u0631\u06a9\u06cc\u0628 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0628\u0627 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u062a\u0648\u062c\u0647 \u0628\u0647 \u0645\u06cc\u0632\u0627\u0646 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0631\u0648\u0632\u0627\u0646\u0647<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u062a\u0648\u062c\u0647 \u0628\u0647 \u0627\u0647\u0645\u06cc\u062a \u06a9\u06cc\u0641\u06cc\u062a \u067e\u0631\u0648\u062a\u0626\u06cc\u0646<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u062a\u0648\u062c\u0647 \u0628\u0647 \u0632\u0645\u0627\u0646\u200c\u0628\u0646\u062f\u06cc \u0645\u0635\u0631\u0641<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0647\u06cc\u062f\u0631\u0627\u062a\u0647 \u0645\u0627\u0646\u062f\u0646 \u0648 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0627\u0641\u06cc<\/span><\/li>\n<\/ul>\n<h3><strong>\u0645\u0635\u0631\u0641 \u06f2\u06f0 \u062a\u0627 \u06f4\u06f0 \u06af\u0631\u0645 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0628\u0639\u062f \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">\u0645\u0635\u0631\u0641 \u0627\u06cc\u0646 \u0645\u0642\u062f\u0627\u0631 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u062f\u0631 \u0648\u0639\u062f\u0647\u200c \u067e\u0633 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627\u0639\u062b \u062a\u062d\u0631\u06cc\u06a9 \u062d\u062f\u0627\u06a9\u062b\u0631\u06cc \u0633\u0646\u062a\u0632 \u0639\u0636\u0644\u0647 \u0648 \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u062a\u062d\u0644\u06cc\u0644 \u0628\u0627\u0641\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0645\u06cc\u200c\u0634\u0648\u062f.<\/span><\/p>\n<h3><strong>\u0642\u0628\u0644 \u0627\u0632 \u0628\u0627\u0634\u06af\u0627\u0647 \u0686\u06cc \u0628\u062e\u0648\u0631\u06cc\u0645 \u0628\u0631\u0627\u06cc \u062d\u062c\u0645\u061f \u062a\u0631\u06a9\u06cc\u0628 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0628\u0627 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">\u0645\u0635\u0631\u0641 \u0645\u0646\u0627\u0628\u0639\u06cc \u0645\u0627\u0646\u0646\u062f \u0628\u0631\u0646\u062c \u06cc\u0627 \u0633\u06cc\u0628\u200c\u0632\u0645\u06cc\u0646\u06cc \u0634\u06cc\u0631\u06cc\u0646 \u0647\u0645\u0631\u0627\u0647 \u0628\u0627 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u060c \u0633\u0637\u062d \u06af\u0644\u06cc\u06a9\u0648\u0698\u0646 \u0631\u0627 \u0628\u0627\u0632\u0633\u0627\u0632\u06cc \u06a9\u0631\u062f\u0647 \u0648 \u0627\u0646\u0631\u0698\u06cc \u0627\u0632\u200c\u062f\u0633\u062a\u200c\u0631\u0641\u062a\u0647 \u0631\u0627 \u0633\u0631\u06cc\u0639\u200c\u062a\u0631 \u062c\u0628\u0631\u0627\u0646 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><\/p>\n<h3><strong>\u062a\u0648\u062c\u0647 \u0628\u0647 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0631\u0648\u0632\u0627\u0646\u0647<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">\u062a\u0646\u0647\u0627 \u0648\u0639\u062f\u0647\u200c \u0628\u0639\u062f \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0627\u0641\u06cc \u0646\u06cc\u0633\u062a\u061b \u0645\u062c\u0645\u0648\u0639 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0631\u0648\u0632\u0627\u0646\u0647 \u0628\u0627\u06cc\u062f \u062d\u062f\u0648\u062f \u06f1.\u06f6 \u062a\u0627 \u06f2.\u06f2 \u06af\u0631\u0645 \u0628\u0647 \u0627\u0632\u0627\u06cc \u0647\u0631 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645 \u0648\u0632\u0646 \u0628\u062f\u0646 \u0628\u0627\u0634\u062f \u062a\u0627 \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u0645\u062f\u0627\u0648\u0645 \u062d\u0641\u0638 \u0634\u0648\u062f.<\/span><\/p>\n<h3><strong>\u0627\u0647\u0645\u06cc\u062a \u06a9\u06cc\u0641\u06cc\u062a \u067e\u0631\u0648\u062a\u0626\u06cc\u0646<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">\u0627\u0646\u062a\u062e\u0627\u0628 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u200c\u0647\u0627\u06cc \u06a9\u0627\u0645\u0644 \u0645\u0627\u0646\u0646\u062f \u062a\u062e\u0645\u200c \u0645\u0631\u063a\u060c \u0644\u0628\u0646\u06cc\u0627\u062a\u060c \u0645\u0631\u063a \u0648 \u0645\u0627\u0647\u06cc (\u06a9\u0647 \u0647\u0645\u0647\u200c \u0622\u0645\u06cc\u0646\u0648\u0627\u0633\u06cc\u062f\u0647\u0627\u06cc \u0636\u0631\u0648\u0631\u06cc \u0631\u0627 \u062f\u0627\u0631\u0646\u062f) \u0628\u0631\u0627\u06cc \u0631\u0634\u062f \u0645\u0624\u062b\u0631 \u0639\u0636\u0644\u0627\u062a \u062d\u06cc\u0627\u062a\u06cc \u0627\u0633\u062a.<\/span><\/p>\n<h3><strong>\u062a\u0648\u062c\u0647 \u0628\u0647 \u0632\u0645\u0627\u0646\u200c\u0628\u0646\u062f\u06cc \u0645\u0635\u0631\u0641<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">\u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u0648\u0639\u062f\u0647\u200c \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u06cc \u062f\u0631 \u0641\u0627\u0635\u0644\u0647\u200c \u06f3\u06f0 \u062a\u0627 \u06f6\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u0628\u0639\u062f \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0645\u0635\u0631\u0641 \u0634\u0648\u062f \u062a\u0627 \u0628\u062f\u0646 \u062f\u0631 \u00ab\u067e\u0646\u062c\u0631\u0647 \u0622\u0646\u0627\u0628\u0648\u0644\u06cc\u06a9\u00bb \u0628\u0647\u062a\u0631\u06cc\u0646 \u062c\u0630\u0628 \u0631\u0627 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f.<\/span><\/p>\n<h3><strong>\u0647\u06cc\u062f\u0631\u0627\u062a\u0647 \u0645\u0627\u0646\u062f\u0646 \u0648 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0627\u0641\u06cc<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">\u0645\u0635\u0631\u0641 \u0622\u0628 \u0648 \u062e\u0648\u0627\u0628 \u06a9\u0627\u0641\u06cc\u060c \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0648 \u062a\u0631\u0645\u06cc\u0645 \u0639\u0636\u0644\u0647 \u0631\u0627 \u062a\u0633\u0647\u06cc\u0644 \u06a9\u0631\u062f\u0647 \u0648 \u0628\u0627\u0639\u062b \u062c\u0630\u0628 \u0628\u0647\u062a\u0631 \u0645\u0648\u0627\u062f \u0645\u063a\u0630\u06cc \u0645\u06cc\u200c\u0634\u0648\u062f.<\/span><\/p>\n<h2 id=\"toc-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d8%b3%d8%aa%db%8c%d8%a7%d8%a8%db%8c-%d8%a8%d9%87-%d8%a8%d8%af%d9%86%db%8c-%d8%ae%d9%88%d8%b4%d9%81%d8%b1%d9%85-%d9%88-%d8%b9%d8%b6%d9%84%d8%a7%d9%86%db%8c-4\"  data-toc=\"true\"><strong>\u0628\u0631\u0627\u06cc \u062f\u0633\u062a\u06cc\u0627\u0628\u06cc \u0628\u0647 \u0628\u062f\u0646\u06cc \u062e\u0648\u0634\u200c\u0641\u0631\u0645 \u0648 \u0639\u0636\u0644\u0627\u0646\u06cc \u0686\u06cc \u0628\u062e\u0648\u0631\u06cc\u0645\u061f<\/strong><\/h2>\n<div class=\"contentfragment a-contentfragment--base remove-bottom-space\">\n<article id=\"contentfragment-9233df8cbc\" class=\"cmp-contentfragment cmp-contentfragment--post-workout-snacks---abbott-nutrition\" data-cmp-contentfragment-model=\"abbott-platform\/models\/content-details\" data-cmp-contentfragment-path=\"\/content\/dam\/an\/newsroom\/us\/en\/content-fragments\/others\/healthy-living\/active-lifestyle\/post-workout-snacks---abbott-nutrition\">\n<div class=\"cmp-contentfragment__element cmp-contentfragment__element--detaildescription\" data-cmp-contentfragment-element-type=\"string\">\n<p><span style=\"font-weight: 400;\">\u0647\u0645\u0627\u0646\u200c\u0637\u0648\u0631 \u06a9\u0647 \u0627\u0634\u0627\u0631\u0647 \u0634\u062f\u060c \u0645\u0635\u0631\u0641 \u063a\u0630\u0627\u06cc \u062d\u062c\u0645\u200c\u062f\u0647\u0646\u062f\u0647 \u0642\u0628\u0644 \u0648 \u0628\u0639\u062f \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0646\u0647\u200c\u062a\u0646\u0647\u0627 \u0627\u0646\u0631\u0698\u06cc \u0644\u0627\u0632\u0645 \u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0633\u0646\u06af\u06cc\u0646 \u0631\u0627 \u0641\u0631\u0627\u0647\u0645 \u0645\u06cc\u200c\u06a9\u0646\u062f\u060c \u0628\u0644\u06a9\u0647 \u0628\u0627 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