{"id":39343,"date":"2025-11-30T23:35:36","date_gmt":"2025-11-30T20:05:36","guid":{"rendered":"https:\/\/fitclub.ir\/blog\/?p=39343"},"modified":"2025-12-01T20:37:41","modified_gmt":"2025-12-01T17:07:41","slug":"28-day-ketogenic-diet","status":"publish","type":"post","link":"https:\/\/fitclub.ir\/blog\/28-day-ketogenic-diet\/","title":{"rendered":"\u0631\u0698\u06cc\u0645 \u06a9\u062a\u0648\u0698\u0646\u06cc\u06a9 28 \u0631\u0648\u0632\u0647| \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0631\u0627\u06cc\u06af\u0627\u0646 \u0631\u0698\u06cc\u0645 \u06a9\u062a\u0648\u0698\u0646\u06cc\u06a9 28 \u0631\u0648\u0632\u0647"},"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-%d8%b1%da%98%db%8c%d9%85-%da%a9%d8%aa%d9%88%da%98%d9%86%db%8c%da%a9-28-%d8%b1%d9%88%d8%b2%d9%87-%da%86%db%8c%d8%b3%d8%aa%d8%9f-0\" class=\"transition-all hover:text-primary hover:underline\">\u0631\u0698\u06cc\u0645 \u06a9\u062a\u0648\u0698\u0646\u06cc\u06a9 28 \u0631\u0648\u0632\u0647 \u0686\u06cc\u0633\u062a\u061f\u00a0<\/a><\/li><li class=\"toc-level-2\"><a href=\"#toc-%da%86%da%af%d9%88%d9%86%d9%87-%d8%b1%da%98%db%8c%d9%85-%d9%84%d8%a7%d8%ba%d8%b1%db%8c-%da%a9%d8%aa%d9%88%da%98%d9%86%db%8c%da%a9-28-%d8%b1%d9%88%d8%b2%d9%87-%d8%b1%d8%a7-%d8%b4%d8%b1%d9%88%d8%b9-1\" class=\"transition-all hover:text-primary hover:underline\">\u0686\u06af\u0648\u0646\u0647 \u0631\u0698\u06cc\u0645 \u0644\u0627\u063a\u0631\u06cc \u06a9\u062a\u0648\u0698\u0646\u06cc\u06a9 28 \u0631\u0648\u0632\u0647 \u0631\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u0645\u061f<\/a><\/li><li class=\"toc-level-2\"><a href=\"#toc-%d9%81%d9%88%d8%a7%db%8c%d8%af-%d8%b1%da%98%db%8c%d9%85-%da%a9%d8%aa%d9%88%da%98%d9%86%db%8c%da%a9-28-%d8%b1%d9%88%d8%b2%d9%87-2\" class=\"transition-all hover:text-primary hover:underline\">\u0641\u0648\u0627\u06cc\u062f \u0631\u0698\u06cc\u0645 \u06a9\u062a\u0648\u0698\u0646\u06cc\u06a9 28 \u0631\u0648\u0632\u0647<\/a><\/li><li class=\"toc-level-2\"><a href=\"#toc-%d8%b9%d9%88%d8%a7%d8%b1%d8%b6-%d8%b1%da%98%db%8c%d9%85-%da%a9%d8%aa%d9%88-28-%d8%b1%d9%88%d8%b2%d9%87-3\" class=\"transition-all hover:text-primary hover:underline\">\u0639\u0648\u0627\u0631\u0636 \u0631\u0698\u06cc\u0645 \u06a9\u062a\u0648 28 \u0631\u0648\u0632\u0647<\/a><\/li><li class=\"toc-level-2\"><a href=\"#toc-%d8%a8%d8%b1%d9%86%d8%a7%d9%85%d9%87-%d8%ba%d8%b0%d8%a7%db%8c%db%8c-%d8%b1%d8%a7%db%8c%da%af%d8%a7%d9%86-%d8%b1%da%98%db%8c%d9%85-%da%a9%d8%aa%d9%88%da%98%d9%86%db%8c%da%a9-28-%d8%b1%d9%88%d8%b2%d9%87-4\" class=\"transition-all hover:text-primary hover:underline\">\u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0631\u0627\u06cc\u06af\u0627\u0646 \u0631\u0698\u06cc\u0645 \u06a9\u062a\u0648\u0698\u0646\u06cc\u06a9 28 \u0631\u0648\u0632\u0647<\/a><\/li><li class=\"toc-level-2\"><a href=\"#toc-%d9%84%db%8c%d8%b3%d8%aa-%d8%ae%d8%b1%db%8c%d8%af-%d8%b1%da%98%db%8c%d9%85-%da%a9%d8%aa%d9%88%da%98%d9%86%db%8c%da%a9-28-%d8%b1%d9%88%d8%b2%d9%87-5\" class=\"transition-all hover:text-primary hover:underline\">\u0644\u06cc\u0633\u062a \u062e\u0631\u06cc\u062f \u0631\u0698\u06cc\u0645 \u06a9\u062a\u0648\u0698\u0646\u06cc\u06a9 28 \u0631\u0648\u0632\u0647<\/a><\/li><li class=\"toc-level-2\"><a href=\"#toc-%d9%86%d9%85%d9%88%d9%86%d9%87-%d8%af%d8%b3%d8%aa%d9%88%d8%b1-%d9%be%d8%ae%d8%aa-%d9%87%d8%a7%db%8c-%d8%b3%d8%b1%db%8c%d8%b9-%d9%88-%d8%ae%d9%88%d8%b4%d9%85%d8%b2%d9%87-%da%a9%d8%aa%d9%88-6\" class=\"transition-all hover:text-primary hover:underline\">\u0646\u0645\u0648\u0646\u0647 \u062f\u0633\u062a\u0648\u0631 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\u062a\u0627 \u0628\u0627 \u062f\u0631\u06a9 \u06a9\u0627\u0645\u0644 \u0631\u06cc\u0633\u06a9 \u0648 \u0645\u0632\u0627\u06cc\u0627\u06cc \u0627\u06cc\u0646 \u0631\u0698\u06cc\u0645\u060c \u062a\u062d\u062a \u0646\u0638\u0627\u0631\u062a \u0645\u062a\u062e\u0635\u0635 \u0648 \u0628\u0627 \u0627\u062d\u062a\u06cc\u0627\u0637\u060c \u0627\u06cc\u0646 \u0645\u0633\u06cc\u0631 28 \u0631\u0648\u0632\u0647 \u0631\u0627 \u0622\u063a\u0627\u0632 \u06a9\u0646\u06cc\u062f\u060c \u0627\u062f\u0627\u0645\u0647 \u062f\u0647\u06cc\u062f.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">\u0631\u0698\u06cc\u0645 \u06a9\u062a\u0648\u0698\u0646\u06cc\u06a9<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><span style=\"font-weight: 400;\">\u06cc\u06a9 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0633\u0627\u062f\u0647 \u0646\u06cc\u0633\u062a\u061b \u06cc\u06a9 \u0631\u0648\u0646\u062f \u0642\u0648\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u062f\u0646 \u0631\u0627 \u062f\u0631 \u0633\u0637\u062d \u0648\u0633\u06cc\u0639\u06cc \u0627\u0632 \u062a\u063a\u06cc\u06cc\u0631 \u0645\u06cc\u200c\u062f\u0647\u062f. \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0627\u0632 \u0645\u062c\u0644\u0647 \u062a\u062e\u0635\u0635\u06cc <\/span><a href=\"https:\/\/fitclub.ir\/blog\/\"><span style=\"font-weight: 400;\">\u0641\u06cc\u062a \u06a9\u0644\u0627\u0628<\/span><\/a><span style=\"font-weight: 400;\"> \u0628\u0647 \u0634\u0645\u0627 \u0645\u06cc\u200c\u06af\u0648\u06cc\u062f \u06a9\u0647 \u0631\u0698\u06cc\u0645 \u06a9\u062a\u0648\u0698\u0646\u06cc\u06a9 28 \u0631\u0648\u0632\u0647 \u0686\u06cc\u0633\u062a\u060c \u0686\u06af\u0648\u0646\u0647 \u06a9\u0627\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0645\u0647\u0645\u200c\u062a\u0631 \u0627\u0632 \u0647\u0645\u0647\u060c \u0686\u0647 \u06a9\u0633\u0627\u0646\u06cc<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><span style=\"font-weight: 400;\">\u0647\u0631\u06af\u0632<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><span style=\"font-weight: 400;\">\u0646\u0628\u0627\u06cc\u062f \u0622\u0646 \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u0646\u062f.<\/span><\/p>\n<h2 id=\"toc-%d8%b1%da%98%db%8c%d9%85-%da%a9%d8%aa%d9%88%da%98%d9%86%db%8c%da%a9-28-%d8%b1%d9%88%d8%b2%d9%87-%da%86%db%8c%d8%b3%d8%aa%d8%9f-0\"  data-toc=\"true\"><b>\u0631\u0698\u06cc\u0645 \u06a9\u062a\u0648\u0698\u0646\u06cc\u06a9 28 \u0631\u0648\u0632\u0647 \u0686\u06cc\u0633\u062a\u061f\u00a0<\/b><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-93909 size-full\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/08\/1-33.webp\" alt=\"\u0631\u0698\u06cc\u0645 \u06a9\u062a\u0648\u0698\u0646\u06cc\u06a9 28 \u0631\u0648\u0632\u0647 \u0686\u06cc\u0633\u062a\u061f | \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628\" width=\"1080\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/08\/1-33.webp 1080w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/08\/1-33-300x175.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/08\/1-33-1024x597.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/08\/1-33-768x448.webp 768w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0642\u0628\u0644 \u0627\u0632 \u0647\u0631 \u0686\u06cc\u0632\u060c \u0627\u06cc\u0646 \u0631\u0627 \u0628\u062f\u0627\u0646\u06cc\u062f\u00a0<\/span><a href=\"https:\/\/fitclub.ir\/blog\/%D8%B1%DA%98%DB%8C%D9%85-%DA%A9%D8%AA%D9%88%DA%98%D9%86%DB%8C%DA%A9-2\/\"><span style=\"font-weight: 400;\">\u0631\u0698\u06cc\u0645 \u06a9\u062a\u0648\u0698\u0646\u06cc\u06a9<\/span><\/a><span style=\"font-weight: 400;\"> 28 \u0631\u0648\u0632\u0647 \u0628\u0631\u0627\u06cc \u0647\u0645\u0647 \u0645\u0646\u0627\u0633\u0628 \u0646\u06cc\u0633\u062a<\/span><b>.<\/b><span style=\"font-weight: 400;\">\u00a0\u0627\u06cc\u0646 \u06cc\u06a9 \u067e\u0631\u0648\u062a\u06a9\u0644 \u063a\u0630\u0627\u06cc\u06cc \u067e\u06cc\u0634\u0631\u0641\u062a\u0647 \u0627\u0633\u062a \u06a9\u0647 \u0628\u0631\u0627\u06cc \u0627\u0641\u0631\u0627\u062f \u0633\u0627\u0644\u0645 \u0648 \u0628\u0627 \u0645\u0634\u0648\u0631\u062a \u067e\u0632\u0634\u06a9 \u06cc\u0627 \u0645\u062a\u062e\u0635\u0635 \u062a\u063a\u0630\u06cc\u0647\u060c \u0637\u0631\u0627\u062d\u06cc \u0634\u062f\u0647 \u0627\u0633\u062a. \u0627\u06cc\u0646 \u0631\u0698\u06cc\u0645\u060c \u0628\u062f\u0646 \u0631\u0627 \u0648\u0627\u0631\u062f \u062d\u0627\u0644\u062a \u00ab\u06a9\u062a\u0648\u0632\u06cc\u0633\u00bb \u0645\u06cc\u200c\u06a9\u0646\u062f. \u06a9\u062a\u0648\u0632\u06cc\u0633 \u06cc\u06a9 \u062d\u0627\u0644\u062a \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u06a9 \u0627\u0633\u062a \u06a9\u0647 \u062f\u0631 \u0627\u06cc\u0646 \u062d\u0627\u0644\u062a\u060c \u0628\u062f\u0646 \u0628\u0647 \u062f\u0644\u06cc\u0644 \u0645\u062d\u0631\u0648\u0645\u06cc\u062a \u0627\u0632 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\u060c \u0645\u062c\u0628\u0648\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f \u0628\u0631\u0627\u06cc \u062a\u0623\u0645\u06cc\u0646 \u0627\u0646\u0631\u0698\u06cc\u060c \u0627\u0632 \u0686\u0631\u0628\u06cc \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u062f \u0648 \u0645\u0648\u0627\u062f\u06cc \u0628\u0647 \u0646\u0627\u0645 \u00ab\u06a9\u062a\u0648\u0646 \u0628\u0627\u062f\u06cc\u00bb \u062a\u0648\u0644\u06cc\u062f \u06a9\u0646\u062f.<\/span><\/p>\n<blockquote>\n<p dir=\"ltr\" style=\"text-align: left;\"><a href=\"https:\/\/www.healthline.com\/nutrition\/ketogenic-diet-101\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">healthline.com<\/span><\/a><span style=\"font-weight: 400;\">:The ketogenic diet involves consuming a very low amount of carbohydrates and replacing them with fat to help your body burn fat for energy. Health benefits can include weight loss and lowering your risk for certain diseases.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>\u062a\u0631\u062c\u0645\u0647 \u0641\u0627\u0631\u0633\u06cc:<\/strong><br \/>\n\u0631\u0698\u06cc\u0645 \u06a9\u062a\u0648\u0698\u0646\u06cc\u06a9 \u0634\u0627\u0645\u0644 \u0645\u0635\u0631\u0641 \u0645\u0642\u062f\u0627\u0631 \u0628\u0633\u06cc\u0627\u0631 \u06a9\u0645\u06cc \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0648 \u062c\u0627\u06cc\u06af\u0632\u06cc\u0646\u06cc \u0622\u0646\u0647\u0627 \u0628\u0627 \u0686\u0631\u0628\u06cc \u0627\u0633\u062a \u062a\u0627 \u0628\u0647 \u0628\u062f\u0646 \u0634\u0645\u0627 \u062f\u0631 \u0633\u0648\u0632\u0627\u0646\u062f\u0646 \u0686\u0631\u0628\u06cc \u0628\u0631\u0627\u06cc \u062a\u0648\u0644\u06cc\u062f \u0627\u0646\u0631\u0698\u06cc \u06a9\u0645\u06a9 \u06a9\u0646\u062f. \u0627\u0632 \u0645\u0632\u0627\u06cc\u0627\u06cc \u0633\u0644\u0627\u0645\u062a\u06cc \u0622\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u0628\u0647 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0648 \u06a9\u0627\u0647\u0634 \u062e\u0637\u0631 \u0627\u0628\u062a\u0644\u0627 \u0628\u0647 \u0628\u0631\u062e\u06cc \u0628\u06cc\u0645\u0627\u0631\u06cc\u200c\u0647\u0627 \u0627\u0634\u0627\u0631\u0647 \u06a9\u0631\u062f.<\/span><\/p><\/blockquote>\n<h3><b>\u0645\u06a9\u0627\u0646\u06cc\u0633\u0645 \u06a9\u062a\u0648\u0632\u06cc\u0633 \u0686\u06cc\u0633\u062a\u061f<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0648\u0642\u062a\u06cc \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u06a9\u0627\u0641\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a \u0646\u06a9\u0646\u06cc\u062f (\u0645\u0639\u0645\u0648\u0644\u0627\u064b \u0632\u06cc\u0631 50 \u06af\u0631\u0645 \u062f\u0631 \u0631\u0648\u0632)\u060c \u0630\u062e\u0627\u06cc\u0631 \u06af\u0644\u06cc\u06a9\u0648\u0698\u0646 \u06a9\u0628\u062f \u062a\u062e\u0644\u06cc\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0628\u062f\u0646 \u06a9\u0647 \u0647\u0645\u06cc\u0634\u0647 \u0628\u0647 \u0642\u0646\u062f \u0639\u0627\u062f\u062a \u062f\u0627\u0634\u062a\u0647\u060c \u0645\u062c\u0628\u0648\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f \u0628\u0631\u0627\u06cc \u0632\u0646\u062f\u0647 \u0645\u0627\u0646\u062f\u0646\u060c \u0628\u0647 \u0633\u0631\u0627\u063a \u0645\u0646\u0627\u0628\u0639 \u062c\u0627\u06cc\u06af\u0632\u06cc\u0646 \u0627\u0646\u0631\u0698\u06cc \u0628\u0631\u0648\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0631\u062d\u0644\u0647\u060c \u06a9\u0628\u062f \u0627\u0633\u06cc\u062f\u0647\u0627\u06cc \u0686\u0631\u0628 \u0631\u0627 \u0628\u0647 \u06a9\u062a\u0648\u0646\u200c\u0647\u0627 \u062a\u0628\u062f\u06cc\u0644 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u06cc\u0646 \u06a9\u062a\u0648\u0646\u200c\u0647\u0627 \u062c\u0627\u06cc\u06af\u0632\u06cc\u0646 \u06af\u0644\u0648\u06a9\u0632 \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u0633\u0648\u062e\u062a \u0627\u0648\u0644\u06cc\u0647 \u0645\u063a\u0632 \u0648 \u0633\u0627\u06cc\u0631 \u0627\u0646\u062f\u0627\u0645\u200c\u0647\u0627 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0628\u0631\u0627\u06cc \u062d\u0641\u0638 \u0627\u06cc\u0646 \u062d\u0627\u0644\u062a\u060c \u062a\u0631\u06a9\u06cc\u0628 \u062f\u0631\u0634\u062a\u200c\u0645\u063a\u0630\u06cc\u200c\u0647\u0627 \u0628\u0627\u06cc\u062f \u0628\u0647 \u062f\u0642\u062a \u06a9\u0646\u062a\u0631\u0644 \u0634\u0648\u062f:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u06f7\u06f0-\u06f8\u06f0<\/b><b>\u066a<\/b><b> \u0686\u0631\u0628\u06cc:<\/b><span style=\"font-weight: 400;\">\u00a0\u067e\u0627\u06cc\u06c0 \u062a\u0648\u0644\u06cc\u062f \u0627\u0646\u0631\u0698\u06cc<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u06f2\u06f0-\u06f2\u06f5<\/b><b>\u066a<\/b><b> \u067e\u0631\u0648\u062a\u0626\u06cc\u0646:<\/b><span style=\"font-weight: 400;\">\u00a0\u0645\u06cc\u0632\u0627\u0646 \u0622\u0646 \u0628\u0627\u06cc\u062f \u0645\u062a\u0639\u0627\u062f\u0644 \u0628\u0627\u0634\u062f\u061b \u0632\u06cc\u0631\u0627 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0627\u0636\u0627\u0641\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u06af\u0644\u0648\u06a9\u0632 \u062a\u0628\u062f\u06cc\u0644 \u0634\u062f\u0647 \u0648 \u0634\u0645\u0627 \u0631\u0627 \u0627\u0632 \u062d\u0627\u0644\u062a \u06a9\u062a\u0648\u0632\u06cc\u0633 \u062e\u0627\u0631\u062c \u06a9\u0646\u062f.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u06f5-\u06f1\u06f0<\/b><b>\u066a<\/b><b> \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a: <\/b><span style=\"font-weight: 400;\">\u0627\u06cc\u0646 \u0645\u062d\u062f\u0648\u062f\u06cc\u062a \u0634\u062f\u06cc\u062f\u060c \u0627\u0635\u0644 \u0648\u0631\u0648\u062f \u0628\u0647 \u06a9\u062a\u0648\u0632\u06cc\u0633 \u0627\u0633\u062a.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0627\u06cc\u0646 \u0627\u0639\u062f\u0627\u062f\u060c \u062a\u0646\u0647\u0627 \u06cc\u06a9 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0647\u0633\u062a\u0646\u062f. \u0628\u062f\u0646 \u0647\u0631 \u0641\u0631\u062f \u0648\u0627\u06a9\u0646\u0634 \u0645\u062a\u0641\u0627\u0648\u062a\u06cc \u0646\u0634\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f \u0648 \u0627\u06cc\u0646 \u0627\u0648\u0644\u06cc\u0646 \u062f\u0644\u06cc\u0644\u06cc \u0627\u0633\u062a \u06a9\u0647 \u062b\u0627\u0628\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><span style=\"font-weight: 400;\">\u062e\u0648\u062f\u0633\u0631\u0627\u0646\u0647 \u0639\u0645\u0644 \u06a9\u0631\u062f\u0646 \u062f\u0631 \u0627\u06cc\u0646 \u0631\u0698\u06cc\u0645\u060c \u06cc\u06a9 \u0627\u0634\u062a\u0628\u0627\u0647 \u0628\u0632\u0631\u06af \u0627\u0633\u062a.<\/span><\/p>\n<blockquote>\n<p dir=\"ltr\" style=\"text-align: left;\"><a href=\"https:\/\/www.healthline.com\/nutrition\/ketogenic-diet-101\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">healthline.com<\/span><\/a><span style=\"font-weight: 400;\">: Ketosis is a metabolic state in which your body uses fat for fuel instead of carbs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>\u062a\u0631\u062c\u0645\u0647 \u0641\u0627\u0631\u0633\u06cc:<\/strong><br \/>\n\u06a9\u062a\u0648\u0632 \u06cc\u06a9 \u062d\u0627\u0644\u062a \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u06a9\u06cc \u0627\u0633\u062a \u06a9\u0647 \u062f\u0631 \u0622\u0646 \u0628\u062f\u0646 \u0634\u0645\u0627 \u0628\u0647 \u062c\u0627\u06cc \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0627\u0632 \u0686\u0631\u0628\u06cc \u0628\u0631\u0627\u06cc \u0633\u0648\u062e\u062a \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><\/p><\/blockquote>\n<h2 id=\"toc-%da%86%da%af%d9%88%d9%86%d9%87-%d8%b1%da%98%db%8c%d9%85-%d9%84%d8%a7%d8%ba%d8%b1%db%8c-%da%a9%d8%aa%d9%88%da%98%d9%86%db%8c%da%a9-28-%d8%b1%d9%88%d8%b2%d9%87-%d8%b1%d8%a7-%d8%b4%d8%b1%d9%88%d8%b9-1\"  data-toc=\"true\"><b>\u0686\u06af\u0648\u0646\u0647 \u0631\u0698\u06cc\u0645 \u0644\u0627\u063a\u0631\u06cc \u06a9\u062a\u0648\u0698\u0646\u06cc\u06a9 28 \u0631\u0648\u0632\u0647 \u0631\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u0645\u061f<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-93910\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/08\/2-89.webp\" alt=\"\u0686\u06af\u0648\u0646\u0647 \u0631\u0698\u06cc\u0645 \u0644\u0627\u063a\u0631\u06cc \u06a9\u062a\u0648\u0698\u0646\u06cc\u06a9 28 \u0631\u0648\u0632\u0647 \u0631\u0627 \u0634\u0631\u0648\u0639 \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\/08\/2-89.webp 1080w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/08\/2-89-300x175.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/08\/2-89-1024x597.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/08\/2-89-768x448.webp 768w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u0628\u0631\u0627\u06cc \u0634\u0631\u0648\u0639 \u0645\u0648\u0641\u0642 \u0627\u06cc\u0646 \u0631\u0698\u06cc\u0645\u060c \u0628\u0627\u06cc\u062f \u0686\u0647\u0627\u0631 \u0645\u0631\u062d\u0644\u0647 \u0627\u0633\u0627\u0633\u06cc \u0631\u0627 \u0628\u0647 \u062f\u0642\u062a \u062f\u0646\u0628\u0627\u0644 \u06a9\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u0645\u0631\u0627\u062d\u0644 \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u0647\u0645 \u0627\u0632 \u0646\u0638\u0631 \u0641\u06cc\u0632\u06cc\u06a9\u06cc \u0648 \u0647\u0645 \u0627\u0632 \u0646\u0638\u0631 \u0630\u0647\u0646\u06cc \u0622\u0645\u0627\u062f\u0647 \u0627\u06cc\u0646 \u062a\u063a\u06cc\u06cc\u0631 \u0628\u0632\u0631\u06af \u0634\u0648\u06cc\u062f.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0645\u0631\u062d\u0644\u0647 \u0627\u0648\u0644: \u0627\u0631\u0632\u06cc\u0627\u0628\u06cc \u0633\u0644\u0627\u0645\u062a \u0648 \u0645\u0634\u0648\u0631\u062a \u062a\u062e\u0635\u0635\u06cc<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0645\u0631\u062d\u0644\u0647 \u062f\u0648\u0645: \u0645\u062d\u0627\u0633\u0628\u0647 \u0646\u06cc\u0627\u0632\u0647\u0627\u06cc \u0631\u0648\u0632\u0627\u0646\u0647 \u0628\u062f\u0646<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0645\u0631\u062d\u0644\u0647 \u0633\u0648\u0645: \u0628\u0631\u0646\u0627\u0645\u0647 \u0631\u06cc\u0632\u06cc \u062f\u0642\u06cc\u0642 \u0648\u0639\u062f\u0647 \u0647\u0627\u06cc \u063a\u0630\u0627\u06cc\u06cc<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0645\u0631\u062d\u0644\u0647 \u0686\u0647\u0627\u0631\u0645: \u0622\u0645\u0627\u062f\u0647 \u0633\u0627\u0632\u06cc \u0648 \u0627\u0646\u062a\u0642\u0627\u0644 \u062a\u062f\u0631\u06cc\u062c\u06cc<\/span><\/li>\n<\/ul>\n<h3><b>\u0645\u0631\u062d\u0644\u0647 \u0627\u0648\u0644: \u0627\u0631\u0632\u06cc\u0627\u0628\u06cc \u0633\u0644\u0627\u0645\u062a \u0648 \u0645\u0634\u0648\u0631\u062a \u062a\u062e\u0635\u0635\u06cc<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u067e\u06cc\u0634 \u0627\u0632 \u0647\u0631 \u0686\u06cc\u0632\u060c \u0628\u0627\u06cc\u062f \u0628\u0627 \u06cc\u06a9 \u0645\u062a\u062e\u0635\u0635 \u062a\u063a\u0630\u06cc\u0647 \u06cc\u0627 \u067e\u0632\u0634\u06a9 \u0645\u0634\u0648\u0631\u062a \u06a9\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u0631\u0698\u06cc\u0645 \u0628\u0631\u0627\u06cc \u0627\u0641\u0631\u0627\u062f \u0628\u0627 \u0634\u0631\u0627\u06cc\u0637 \u062e\u0627\u0635 \u0645\u0627\u0646\u0646\u062f \u0645\u0634\u06a9\u0644\u0627\u062a \u06a9\u0644\u06cc\u0648\u06cc\u060c \u06a9\u0628\u062f\u06cc\u060c \u062f\u06cc\u0627\u0628\u062a \u0646\u0648\u0639 \u06f1 \u0648 \u0632\u0646\u0627\u0646 \u0628\u0627\u0631\u062f\u0627\u0631 \u0627\u0635\u0644\u0627\u064b \u0645\u0646\u0627\u0633\u0628 \u0646\u06cc\u0633\u062a. \u062d\u062a\u06cc \u0627\u06af\u0631 \u0641\u06a9\u0631 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f \u0633\u0627\u0644\u0645 \u0647\u0633\u062a\u06cc\u062f\u060c \u0628\u0631\u0631\u0633\u06cc \u0633\u0644\u0627\u0645\u062a \u06a9\u0644\u06cc \u0628\u062f\u0646 \u0627\u0632 \u0637\u0631\u06cc\u0642 \u0622\u0632\u0645\u0627\u06cc\u0634 \u062e\u0648\u0646 \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a.<\/span><\/p>\n<h3><b>\u0645\u0631\u062d\u0644\u0647 \u062f\u0648\u0645: \u0645\u062d\u0627\u0633\u0628\u0647 \u0646\u06cc\u0627\u0632\u0647\u0627\u06cc \u0631\u0648\u0632\u0627\u0646\u0647 \u0628\u062f\u0646<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0628\u062f\u0646 \u0647\u0631 \u0641\u0631\u062f \u0646\u06cc\u0627\u0632\u0647\u0627\u06cc \u0645\u062a\u0641\u0627\u0648\u062a\u06cc \u062f\u0627\u0631\u062f. \u0645\u0642\u062f\u0627\u0631 \u06a9\u0627\u0644\u0631\u06cc \u0648 \u062f\u0631\u0634\u062a\u200c\u0645\u063a\u0630\u06cc\u200c\u0647\u0627\u06cc \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0634\u0645\u0627 \u0628\u0647 \u0639\u0648\u0627\u0645\u0644\u06cc \u0645\u0627\u0646\u0646\u062f \u0633\u0646\u060c \u0642\u062f\u060c \u0648\u0632\u0646 \u0641\u0639\u0644\u06cc\u060c \u0633\u0637\u062d \u0641\u0639\u0627\u0644\u06cc\u062a \u0631\u0648\u0632\u0627\u0646\u0647 \u0648 \u0627\u0647\u062f\u0627\u0641 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645\u061b \u0628\u0633\u062a\u06af\u06cc \u062f\u0627\u0631\u062f. \u0627\u06cc\u0646 \u0645\u062d\u0627\u0633\u0628\u0627\u062a \u067e\u0627\u06cc\u0647\u200c\u0627\u06cc \u0639\u0644\u0645\u06cc \u0628\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0634\u0645\u0627 \u0645\u06cc\u200c\u062f\u0647\u062f \u0648 \u0627\u0632 \u0627\u0641\u0631\u0627\u0637 \u06cc\u0627 \u062a\u0641\u0631\u06cc\u0637 \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><\/p>\n<h3><b>\u0645\u0631\u062d\u0644\u0647 \u0633\u0648\u0645: \u0628\u0631\u0646\u0627\u0645\u0647 \u0631\u06cc\u0632\u06cc \u062f\u0642\u06cc\u0642 \u0648\u0639\u062f\u0647 \u0647\u0627\u06cc \u063a\u0630\u0627\u06cc\u06cc<\/b><\/h3>\n<p><a href=\"https:\/\/fitclub.ir\/blog\/an-example-of-a-ketogenic-diet\/\"><span style=\"font-weight: 400;\">\u0646\u0645\u0648\u0646\u0647 \u0631\u0698\u06cc\u0645 \u06a9\u062a\u0648\u0698\u0646\u06cc\u06a9<\/span><\/a><span style=\"font-weight: 400;\"> 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\u062f\u0631 \u0637\u0648\u0644 \u06f2\u06f8 \u0631\u0648\u0632 \u062f\u0686\u0627\u0631 \u06cc\u06a9\u0646\u0648\u0627\u062e\u062a\u06cc \u0646\u0634\u0648\u06cc\u062f.<\/span><\/p>\n<h3><b>\u0645\u0631\u062d\u0644\u0647 \u0686\u0647\u0627\u0631\u0645: \u0622\u0645\u0627\u062f\u0647 \u0633\u0627\u0632\u06cc \u0648 \u0627\u0646\u062a\u0642\u0627\u0644 \u062a\u062f\u0631\u06cc\u062c\u06cc<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0622\u0645\u0627\u062f\u0647\u200c\u0633\u0627\u0632\u06cc \u0645\u062d\u06cc\u0637 \u06cc\u06a9\u06cc \u0627\u0632 \u0631\u0627\u0647\u200c\u0647\u0627\u06cc \u0645\u0648\u0641\u0642\u06cc\u062a \u062f\u0631 \u0631\u0698\u06cc\u0645 \u06a9\u062a\u0648\u0698\u0646\u06cc\u06a9 28 \u0631\u0648\u0632\u0647 \u0627\u0633\u062a. \u0628\u0627\u06cc\u062f \u0645\u0648\u0627\u062f \u0645\u0645\u0646\u0648\u0639\u0647 \u0631\u0627 \u0627\u0632 \u0622\u0634\u067e\u0632\u062e\u0627\u0646\u0647 \u062d\u0630\u0641 \u06a9\u0631\u062f\u0647 \u0648 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\u0627\u06cc\u0646 \u0645\u0631\u0627\u062d\u0644\u060c \u067e\u0627\u06cc\u0647\u200c\u0647\u0627\u06cc \u0645\u062d\u06a9\u0645\u06cc \u0628\u0631\u0627\u06cc \u06cc\u06a9 \u0634\u0631\u0648\u0639 \u0645\u0648\u0641\u0642 \u0648 \u0627\u06cc\u0645\u0646 \u062e\u0648\u0627\u0647\u06cc\u062f \u062f\u0627\u0634\u062a \u06a9\u0647 \u0634\u0645\u0627 \u0631\u0627 \u062f\u0631 \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0627\u0647\u062f\u0627\u0641 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u06cc\u0627\u0631\u06cc \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u0637\u0627\u0644\u0639\u0647 \u0628\u06cc\u0634\u062a\u0631: <\/span><a href=\"https:\/\/fitclub.ir\/blog\/suitable-foods-after-the-ketogenic-diet\/\"><span style=\"font-weight: 400;\">\u0645\u0648\u0627\u062f \u063a\u0630\u0627\u06cc\u06cc \u067e\u0633 \u0627\u0632 \u062e\u0631\u0648\u062c \u0627\u0632 \u0631\u0698\u06cc\u0645 \u06a9\u062a\u0648\u0698\u0646\u06cc\u06a9<\/span><\/a><\/p>\n<h2 id=\"toc-%d9%81%d9%88%d8%a7%db%8c%d8%af-%d8%b1%da%98%db%8c%d9%85-%da%a9%d8%aa%d9%88%da%98%d9%86%db%8c%da%a9-28-%d8%b1%d9%88%d8%b2%d9%87-2\"  data-toc=\"true\"><b>\u0641\u0648\u0627\u06cc\u062f \u0631\u0698\u06cc\u0645 \u06a9\u062a\u0648\u0698\u0646\u06cc\u06a9 28 \u0631\u0648\u0632\u0647<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-93911\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/08\/3-82.webp\" alt=\"\u0641\u0648\u0627\u06cc\u062f \u0631\u0698\u06cc\u0645 \u06a9\u062a\u0648\u0698\u0646\u06cc\u06a9 28 \u0631\u0648\u0632\u0647 | \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628\" width=\"1080\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/08\/3-82.webp 1080w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/08\/3-82-300x175.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/08\/3-82-1024x597.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/08\/3-82-768x448.webp 768w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u0628\u0627 \u062f\u0631 \u0646\u0638\u0631 \u06af\u0631\u0641\u062a\u0646 \u062a\u0645\u0627\u0645 \u0647\u0634\u062f\u0627\u0631\u0647\u0627\u060c \u0627\u06af\u0631 \u0627\u06cc\u0646 \u0631\u0698\u06cc\u0645 \u062a\u062d\u062a \u0646\u0638\u0627\u0631\u062a \u0635\u062d\u06cc\u062d \u0648 \u0628\u0631\u0627\u06cc \u0641\u0631\u062f \u0645\u0646\u0627\u0633\u0628 \u0627\u062c\u0631\u0627 \u0634\u0648\u062f\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0641\u0648\u0627\u06cc\u062f \u0642\u0627\u0628\u0644 \u0645\u0634\u0627\u0647\u062f\u0647\u200c\u0627\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f. \u0627\u06cc\u0646 \u0641\u0648\u0627\u06cc\u062f\u060c \u0631\u0698\u06cc\u0645 \u06a9\u062a\u0648\u0698\u0646\u06cc\u06a9 28 \u0631\u0648\u0632\u0647 \u0631\u0627 \u0628\u0647 \u06cc\u06a9 \u0631\u0648\u0634 \u0642\u062f\u0631\u062a\u0645\u0646\u062f \u062a\u0628\u062f\u06cc\u0644 \u0645\u06cc\u200c\u06a9\u0646\u062f\u060c \u0627\u0645\u0627 \u0628\u0627\u0632 \u0647\u0645 \u062a\u06a9\u0631\u0627\u0631 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645\u061b \u06cc\u06a9 \u0631\u0648\u0634 \u0642\u062f\u0631\u062a\u0645\u0646\u062f \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062e\u0637\u0631\u0646\u0627\u06a9 \u0647\u0645 \u0628\u0627\u0634\u062f.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0633\u0631\u06cc\u0639 \u0648 \u0647\u062f\u0641\u0645\u0646\u062f<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u06a9\u0646\u062a\u0631\u0644 \u0627\u0634\u062a\u0647\u0627 \u0648 \u0631\u0647\u0627\u06cc\u06cc \u0627\u0632 \u0647\u0648\u0633\u200c\u0647\u0627\u06cc \u0642\u0646\u062f\u06cc<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0646\u0631\u0698\u06cc \u0648 \u062b\u0628\u0627\u062a \u062e\u0644\u0642 \u0648 \u062e\u0648<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0628\u0647\u0628\u0648\u062f \u062d\u0633\u0627\u0633\u06cc\u062a \u0628\u0647 \u0627\u0646\u0633\u0648\u0644\u06cc\u0646 \u0648 \u0642\u0646\u062f \u062e\u0648\u0646<\/span><\/li>\n<\/ul>\n<h3><b>1.\u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0633\u0631\u06cc\u0639 \u0648 \u0647\u062f\u0641\u0645\u0646\u062f<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u00a0\u062f\u0631 \u0647\u0641\u062a\u0647\u200c\u0647\u0627\u06cc \u0627\u0648\u0644\u060c \u0628\u0647 \u062f\u0644\u06cc\u0644 \u062a\u062e\u0644\u06cc\u06c0 \u0630\u062e\u0627\u06cc\u0631 \u06af\u0644\u06cc\u06a9\u0648\u0698\u0646 \u0648 \u0622\u0628 \u0645\u0631\u062a\u0628\u0637 \u0628\u0627 \u0622\u0646\u060c <\/span><a href=\"https:\/\/fitclub.ir\/blog\/%DA%A9%D8%A7%D9%87%D8%B4-%D9%88%D8%B2%D9%86-%D8%B3%D8%B1%DB%8C%D8%B9-%D9%88-%D8%AE%D8%B7%D8%B1%D8%A7%D8%AA-%D8%A2%D9%86\/\"><span style=\"font-weight: 400;\">\u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0633\u0631\u06cc\u0639<\/span><\/a><span style=\"font-weight: 400;\"> \u0631\u0627 \u062a\u062c\u0631\u0628\u0647 \u062e\u0648\u0627\u0647\u06cc\u062f \u06a9\u0631\u062f. \u067e\u0633 \u0627\u0632 \u0622\u0646\u060c \u0628\u062f\u0646 \u0628\u0647 \u0633\u0648\u0632\u0627\u0646\u062f\u0646 \u0686\u0631\u0628\u06cc\u200c\u0647\u0627\u06cc \u0630\u062e\u06cc\u0631\u0647 \u0634\u062f\u0647\u060c \u0628\u0647 \u0648\u06cc\u0698\u0647 \u0686\u0631\u0628\u06cc\u200c\u0647\u0627\u06cc \u0634\u06a9\u0645\u06cc \u06a9\u0647 \u0645\u0642\u0627\u0648\u0645\u200c\u062a\u0631 \u0647\u0633\u062a\u0646\u062f\u060c \u0627\u062f\u0627\u0645\u0647 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data-toc=\"true\"><b>\u0639\u0648\u0627\u0631\u0636 \u0631\u0698\u06cc\u0645 \u06a9\u062a\u0648 28 \u0631\u0648\u0632\u0647<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-93912\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/08\/4-44.webp\" alt=\"\u0639\u0648\u0627\u0631\u0636 \u0631\u0698\u06cc\u0645 \u06a9\u062a\u0648 28 \u0631\u0648\u0632\u0647 | \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628\" width=\"1080\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/08\/4-44.webp 1080w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/08\/4-44-300x175.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/08\/4-44-1024x597.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/08\/4-44-768x448.webp 768w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u0627\u06cc\u0646 \u0628\u062e\u0634 \u0631\u0627 \u0628\u0627 \u062f\u0642\u062a 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400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062e\u0633\u062a\u06af\u06cc \u0645\u0641\u0631\u0637<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062d\u0627\u0644\u062a \u062a\u0647\u0648\u0639<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u062d\u0631\u06cc\u06a9\u200c\u067e\u0630\u06cc\u0631\u06cc<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0633\u0631\u06af\u06cc\u062c\u0647<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u06af\u0631\u0641\u062a\u06af\u06cc \u0639\u0636\u0644\u0627\u062a<\/span><\/li>\n<\/ul>\n<h4><span style=\"font-weight: 400;\">\u0631\u0627\u0647 \u0647\u0627\u06cc \u0645\u0642\u0627\u0628\u0644\u0647 \u0648 \u062f\u0631\u0645\u0627\u0646 \u0633\u0631\u06cc\u0639 \u06a9\u062a\u0648 \u0641\u0644\u0648:<\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0622\u0628 \u0646\u0645\u06a9 \u0637\u0628\u06cc\u0639\u06cc \u0628\u0646\u0648\u0634\u06cc\u062f:<\/b><span style=\"font-weight: 400;\">\u00a0\u0646\u0635\u0641 \u0642\u0627\u0634\u0642 \u0686\u0627\u06cc\u200c\u062e\u0648\u0631\u06cc \u0646\u0645\u06a9 \u062f\u0631\u06cc\u0627 \u06cc\u0627 \u0646\u0645\u06a9 \u0647\u06cc\u0645\u0627\u0644\u06cc\u0627 \u0631\u0627 \u062f\u0631 \u06cc\u06a9 \u0644\u06cc\u0648\u0627\u0646 \u0628\u0632\u0631\u06af \u0622\u0628 \u062d\u0644 \u06a9\u0631\u062f\u0647 \u0648 \u0631\u0648\u0632\u0627\u0646\u0647 \u06cc\u06a9 \u062a\u0627 \u062f\u0648 \u0628\u0627\u0631 \u0628\u0646\u0648\u0634\u06cc\u062f. \u0627\u06cc\u0646 \u0633\u0627\u062f\u0647\u200c\u062a\u0631\u06cc\u0646 \u0631\u0627\u0647 \u0628\u0631\u0627\u06cc \u062c\u0628\u0631\u0627\u0646 \u0641\u0648\u0631\u06cc \u0633\u062f\u06cc\u0645 \u0627\u0633\u062a.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u0644\u06a9\u062a\u0631\u0648\u0644\u06cc\u062a\u200c\u0647\u0627 \u0631\u0627 \u0628\u0627 \u0645\u06a9\u0645\u0644 \u0645\u0635\u0631\u0641 \u06a9\u0646\u06cc\u062f:<\/b><span style=\"font-weight: 400;\">\u00a0\u0627\u0632 \u0645\u06a9\u0645\u0644\u200c\u0647\u0627\u06cc \u0645\u0646\u06cc\u0632\u06cc\u0645 \u0633\u06cc\u062a\u0631\u0627\u062a (\u0642\u0628\u0644 \u0627\u0632 \u062e\u0648\u0627\u0628) \u0648 \u067e\u062a\u0627\u0633\u06cc\u0645 (\u0627\u0632 \u0637\u0631\u06cc\u0642 \u0645\u0646\u0627\u0628\u0639 \u063a\u0630\u0627\u06cc\u06cc \u0645\u0627\u0646\u0646\u062f \u0622\u0648\u0648\u06a9\u0627\u062f\u0648 \u0648 \u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u0628\u0631\u06af\u200c\u062f\u0627\u0631) \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0686\u0631\u0628\u06cc \u06a9\u0627\u0641\u06cc \u0628\u062e\u0648\u0631\u06cc\u062f:<\/b><span style=\"font-weight: 400;\">\u00a0\u062e\u0648\u0631\u062f\u0646 \u0686\u0631\u0628\u06cc \u06a9\u0627\u0641\u06cc\u060c \u0633\u06cc\u06af\u0646\u0627\u0644 \u062a\u0648\u0644\u06cc\u062f \u06a9\u062a\u0648\u0646\u200c\u0647\u0627 \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0627\u0646\u0631\u0698\u06cc \u0628\u062f\u0646 \u0631\u0627 \u062a\u0623\u0645\u06cc\u0646 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0646\u06cc\u062f:<\/b><span style=\"font-weight: 400;\">\u00a0\u062f\u0631 \u0627\u06cc\u0646 \u0645\u0631\u062d\u0644\u0647 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0633\u0646\u06af\u06cc\u0646 \u0648\u0631\u0632\u0634\u06cc \u062e\u0648\u062f\u062f\u0627\u0631\u06cc \u06a9\u0646\u06cc\u062f. \u0628\u0647 \u0628\u062f\u0646 \u062e\u0648\u062f \u0628\u0631\u0627\u06cc \u0633\u0627\u0632\u06af\u0627\u0631\u06cc\u060c \u0632\u0645\u0627\u0646 \u0628\u062f\u0647\u06cc\u062f.<\/span><\/li>\n<\/ol>\n<h3><b>2.\u06cc\u0628\u0648\u0633\u062a<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u00a0\u06a9\u0627\u0647\u0634 \u0645\u0635\u0631\u0641 \u0641\u06cc\u0628\u0631 \u062f\u0644\u06cc\u0644 \u0627\u0635\u0644\u06cc \u06a9\u062a\u0648 \u0641\u0644\u0648 \u0627\u0633\u062a. \u0645\u0635\u0631\u0641 \u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u06a9\u0645\u200c\u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0648 \u067e\u0631\u0641\u06cc\u0628\u0631 (\u0645\u0627\u0646\u0646\u062f \u0628\u0631\u0648\u06a9\u0644\u06cc\u060c \u06af\u0644 \u06a9\u0644\u0645\u060c \u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u0628\u0631\u06af\u200c\u062f\u0627\u0631) \u0648 \u062f\u0627\u0646\u0647\u200c\u0647\u0627\u06cc \u06a9\u062a\u0627\u0646 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u06cc\u062f.<\/span><\/p>\n<h3><b>3.\u0628\u0648\u06cc \u0628\u062f \u062f\u0647\u0627\u0646 (\u062d\u0627\u0644\u062a \u0627\u0633\u062a\u0648\u0646\u06cc)<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u00a0\u0627\u06cc\u0646 \u0628\u0648 \u0646\u0627\u0634\u06cc \u0627\u0632 \u062f\u0641\u0639 \u0627\u0633\u062a\u0648\u0646 (\u06cc\u06a9\u06cc \u0627\u0632 \u06a9\u062a\u0648\u0646\u200c\u0647\u0627) \u0627\u0632 \u0637\u0631\u06cc\u0642 \u062a\u0646\u0641\u0633 \u0648 \u0646\u0634\u0627\u0646\u06c0 \u0648\u0631\u0648\u062f \u0628\u0647 \u06a9\u062a\u0648\u0632\u06cc\u0633 \u0627\u0633\u062a. \u0646\u0648\u0634\u06cc\u062f\u0646 \u0622\u0628 \u0628\u06cc\u0634\u062a\u0631\u060c \u0631\u0639\u0627\u06cc\u062a \u0628\u0647\u062f\u0627\u0634\u062a \u062f\u0647\u0627\u0646 \u0648 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0622\u062f\u0627\u0645\u0633 \u0628\u062f\u0648\u0646 \u0642\u0646\u062f \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u06a9\u0645\u06a9 \u06a9\u0646\u062f.<\/span><\/p>\n<h3><b>4.\u06af\u0631\u0641\u062a\u06af\u06cc \u0639\u0636\u0644\u0627\u062a \u067e\u0627<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u00a0\u06af\u0631\u0641\u062a\u06af\u06cc \u0639\u0636\u0644\u0627\u062a \u067e\u0627 \u0627\u063a\u0644\u0628 \u0628\u0647 \u062f\u0644\u06cc\u0644 \u06a9\u0645\u0628\u0648\u062f \u0645\u0646\u06cc\u0632\u06cc\u0645 \u0627\u0633\u062a. \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0645\u06a9\u0645\u0644 \u0645\u0646\u06cc\u0632\u06cc\u0645 \u0633\u06cc\u062a\u0631\u0627\u062a \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u0627\u06cc\u0646 \u0645\u0634\u06a9\u0644 \u0631\u0627 \u062f\u0631 \u0639\u0631\u0636 24 \u0633\u0627\u0639\u062a \u062d\u0644 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u0637\u0627\u0644\u0639\u0647 \u0628\u06cc\u0634\u062a\u0631: <\/span><a href=\"https:\/\/fitclub.ir\/blog\/%D8%B1%DA%98%DB%8C%D9%85-%DB%B2%DB%B1-%D8%B1%D9%88%D8%B2%D9%87-%DA%A9%D8%AA%D9%88%DA%98%D9%86%DB%8C%DA%A9-%D8%9B-%D9%85%D8%B2%D8%A7%DB%8C%D8%A7-%D9%88-%D9%85%D8%B9%D8%A7%DB%8C%D8%A8-%D8%A2%D9%86\/\"><span style=\"font-weight: 400;\">\u0631\u0698\u06cc\u0645 \u06a9\u062a\u0648\u0698\u0646\u06cc\u06a9 21 \u0631\u0648\u0632\u0647<\/span><\/a><\/p>\n<h2 id=\"toc-%d8%a8%d8%b1%d9%86%d8%a7%d9%85%d9%87-%d8%ba%d8%b0%d8%a7%db%8c%db%8c-%d8%b1%d8%a7%db%8c%da%af%d8%a7%d9%86-%d8%b1%da%98%db%8c%d9%85-%da%a9%d8%aa%d9%88%da%98%d9%86%db%8c%da%a9-28-%d8%b1%d9%88%d8%b2%d9%87-4\"  data-toc=\"true\"><b>\u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0631\u0627\u06cc\u06af\u0627\u0646 \u0631\u0698\u06cc\u0645 \u06a9\u062a\u0648\u0698\u0646\u06cc\u06a9 28 \u0631\u0648\u0632\u0647<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-93913\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/08\/5-13.webp\" alt=\"\u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0631\u0627\u06cc\u06af\u0627\u0646 \u0631\u0698\u06cc\u0645 \u06a9\u062a\u0648\u0698\u0646\u06cc\u06a9 28 \u0631\u0648\u0632\u0647 | \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628\" width=\"1080\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/08\/5-13.webp 1080w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/08\/5-13-300x175.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/08\/5-13-1024x597.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/08\/5-13-768x448.webp 768w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0631\u0627\u06cc\u06af\u0627\u0646 \u0631\u0698\u06cc\u0645 \u06a9\u062a\u0648\u0698\u0646\u06cc\u06a9 28 \u0631\u0648\u0632\u0647\u060c \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u0639\u0645\u0648\u0645\u06cc \u0627\u0633\u062a. \u0628\u0631\u0627\u06cc \u062a\u0646\u0638\u06cc\u0645 \u062f\u0642\u06cc\u0642\u200c\u062a\u0631 <\/span><a href=\"https:\/\/fitclub.ir\/blog\/%D9%87%D8%B1%D9%85-%DA%A9%D8%AA%D9%88%DA%98%D9%86%DB%8C%DA%A9-%DA%86%DB%8C%D8%B3%D8%AA\/\"><span style=\"font-weight: 400;\">\u0647\u0631\u0645 \u06a9\u062a\u0648\u0698\u0646\u06cc\u06a9<\/span><\/a><span style=\"font-weight: 400;\"> \u0628\u0631 \u0627\u0633\u0627\u0633 \u0634\u0631\u0627\u06cc\u0637 \u0628\u062f\u0646\u06cc \u062e\u0648\u062f\u060c \u062d\u062a\u0645\u0627\u064b \u0628\u0627 \u0645\u062a\u062e\u0635\u0635 \u062a\u063a\u0630\u06cc\u0647 \u0645\u0634\u0648\u0631\u062a \u06a9\u0646\u06cc\u062f.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0647\u0641\u062a\u0647 \u0627\u0648\u0644 (\u0641\u0627\u0632 \u0633\u0627\u0632\u06af\u0627\u0631\u06cc)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0647\u0641\u062a\u0647 \u062f\u0648\u0645 (\u0641\u0627\u0632 \u0686\u0631\u0628\u06cc \u0633\u0648\u0632\u06cc)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0647\u0641\u062a\u0647 \u0633\u0648\u0645 (\u0641\u0627\u0632 \u062a\u0633\u0644\u0637)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0647\u0641\u062a\u0647 \u0686\u0647\u0627\u0631\u0645 (\u0641\u0627\u0632 \u062a\u062b\u0628\u06cc\u062a \u0646\u062a\u06cc\u062c\u0647)<\/span><\/li>\n<\/ul>\n<h3><b>\u00a0\u0647\u0641\u062a\u0647 \u0627\u0648\u0644 (\u0641\u0627\u0632 \u0633\u0627\u0632\u06af\u0627\u0631\u06cc)<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0627\u06cc\u0646 \u0647\u0641\u062a\u0647\u060c \u0686\u0627\u0644\u0634\u200c\u0628\u0631\u0627\u0646\u06af\u06cc\u0632\u062a\u0631\u06cc\u0646 \u0645\u0631\u062d\u0644\u06c0 \u0633\u0641\u0631 \u06f2\u06f8 \u0631\u0648\u0632\u0647 \u0634\u0645\u0627\u0633\u062a. \u0628\u062f\u0646 \u0634\u0645\u0627 \u062f\u0631 \u062d\u0627\u0644 \u06af\u0630\u0627\u0631 \u0627\u0632 \u062d\u0627\u0644\u062a \u0633\u0648\u0632\u0627\u0646\u062f\u0646 \u0642\u0646\u062f \u0628\u0647 \u0633\u0648\u0632\u0627\u0646\u062f\u0646 \u0686\u0631\u0628\u06cc \u0627\u0633\u062a \u0648 \u0627\u06cc\u0646 \u062a\u063a\u06cc\u06cc\u0631 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u06a9 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0627 \u0639\u0644\u0627\u0626\u0645\u06cc \u0634\u0628\u06cc\u0647 \u0622\u0646\u0641\u0648\u0644\u0627\u0646\u0632\u0627\u060c \u0645\u0639\u0631\u0648\u0641 \u0628\u0647 \u06a9\u062a\u0648 \u0641\u0644\u0648 \u0647\u0645\u0631\u0627\u0647 \u0628\u0627\u0634\u062f. \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0627\u06cc\u0646 \u0647\u0641\u062a\u0647 \u0628\u0647 \u06af\u0648\u0646\u0647\u200c\u0627\u06cc \u0637\u0631\u0627\u062d\u06cc \u0634\u062f\u0647 \u06a9\u0647 \u0636\u0645\u0646 \u062d\u0641\u0638 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u062f\u0631 \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0631\u06cc\u0646 \u0633\u0637\u062d\u060c \u0628\u0627 \u062a\u0623\u0645\u06cc\u0646 \u0686\u0631\u0628\u06cc \u0648 \u0627\u0644\u06a9\u062a\u0631\u0648\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u06a9\u0627\u0641\u06cc\u060c \u0627\u06cc\u0646 \u062f\u0648\u0631\u0647 \u06af\u0630\u0627\u0631 \u0631\u0627 \u062a\u0627 \u062d\u062f \u0627\u0645\u06a9\u0627\u0646 \u0622\u0633\u0627\u0646 \u06a9\u0646\u062f.\u00a0<\/span><\/p>\n<h4><b>\u062a\u0648\u0635\u06cc\u0647 \u0645\u062a\u062e\u0635\u0635\u0627\u0646 \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">\u0628\u0627\u0632 \u0647\u0645 \u062a\u0627\u06a9\u06cc\u062f \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u0628\u0631\u0646\u0627\u0645\u0647 \u0647\u0631 \u0641\u0631\u062f \u0628\u0631 \u0627\u0633\u0627\u0633 \u0634\u0631\u0627\u06cc\u0637 \u0627\u0648 \u0628\u0627\u06cc\u062f \u0634\u062e\u0635\u06cc \u0633\u0627\u0632\u06cc \u0634\u0648\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0647\u0641\u062a\u0647 \u0628\u0647 \u062c\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646\u060c \u0628\u0631 \u0633\u0627\u0632\u06af\u0627\u0631\u06cc \u0628\u062f\u0646 \u062a\u0645\u0631\u06a9\u0632 \u06a9\u0646\u06cc\u062f. \u0631\u0648\u0632\u0627\u0646\u0647 \u0622\u0628 \u0632\u06cc\u0627\u062f\u06cc \u0628\u0646\u0648\u0634\u06cc\u062f \u0648 \u062f\u0631 \u0635\u0648\u0631\u062a \u0628\u0631\u0648\u0632 \u0639\u0644\u0627\u0626\u0645 \u06a9\u062a\u0648 \u0641\u0644\u0648\u060c \u0645\u0635\u0631\u0641 \u0627\u0644\u06a9\u062a\u0631\u0648\u0644\u06cc\u062a\u200c\u0647\u0627 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u06cc\u062f.<\/span><\/p>\n<figure class=\"block-table\">\n<table>\n<thead>\n<tr>\n<th><b>\u0631\u0648\u0632<\/b><\/th>\n<th><b>\u0635\u0628\u062d\u0627\u0646\u0647<\/b><\/th>\n<th><b>\u0646\u0627\u0647\u0627\u0631<\/b><\/th>\n<th><b>\u0634\u0627\u0645<\/b><\/th>\n<th><b>\u0645\u06cc\u0627\u0646\u200c\u0648\u0639\u062f\u0647<\/b><\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><b>\u0634\u0646\u0628\u0647<\/b><\/td>\n<td><span style=\"font-weight: 400;\">\u0627\u0645\u0644\u062a \u0628\u0627 \u06f2 \u062a\u062e\u0645\u200c\u0645\u0631\u063a\u060c \u06f3\u06f0 \u06af\u0631\u0645 \u067e\u0646\u06cc\u0631 \u0686\u062f\u0627\u0631<br \/>\n\u0648 \u0627\u0633\u0641\u0646\u0627\u062c \u067e\u062e\u062a\u0647 \u0634\u062f\u0647 \u062f\u0631 \u06cc\u06a9 \u0642\u0627\u0634\u0642<br \/>\n\u063a\u0630\u0627\u062e\u0648\u0631\u06cc \u0631\u0648\u063a\u0646 \u0646\u0627\u0631\u06af\u06cc\u0644<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0633\u0627\u0644\u0627\u062f \u0645\u0631\u063a (\u06f1\u06f5\u06f0 \u06af\u0631\u0645 \u0633\u06cc\u0646\u0647 \u0645\u0631\u063a) \u0628\u0627 \u06a9\u0627\u0647\u0648\u060c<br \/>\n\u062e\u06cc\u0627\u0631\u060c \u0622\u0648\u0648\u06a9\u0627\u062f\u0648 \u0648 \u0633\u0633 \u0645\u0627\u06cc\u0648\u0646\u0632 \u0628\u062f\u0648\u0646 \u0642\u0646\u062f<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u06f1\u06f8\u06f0 \u06af\u0631\u0645 \u0645\u0627\u0647\u06cc \u0633\u0627\u0644\u0645\u0648\u0646 \u067e\u062e\u062a\u0647 \u0634\u062f\u0647<br \/>\n\u0628\u0627 \u06a9\u0631\u0647 \u0648 \u0645\u0627\u0631\u0686\u0648\u0628\u0647<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u06cc\u06a9 \u0645\u0634\u062a \u06a9\u0648\u0686\u06a9 \u0622\u062c\u06cc\u0644 \u0645\u0627\u06a9\u0627\u062f\u0645\u06cc\u0627<\/span><\/td>\n<\/tr>\n<tr>\n<td><b>\u06cc\u06a9\u0634\u0646\u0628\u0647<\/b><\/td>\n<td><span style=\"font-weight: 400;\">\u0645\u0627\u0633\u062a \u06cc\u0648\u0646\u0627\u0646\u06cc \u067e\u0631\u0686\u0631\u0628 \u0628\u0627 \u062f\u0627\u0646\u0647 \u0686\u06cc\u0627<br \/>\n\u0648 \u06f5 \u0628\u0631\u0634 \u062a\u0648\u062a \u0641\u0631\u0646\u06af\u06cc<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0647\u0645\u0628\u0631\u06af\u0631 (\u06f1\u06f5\u06f0 \u06af\u0631\u0645 \u06af\u0648\u0634\u062a)<br \/>\n\u0628\u062f\u0648\u0646 \u0646\u0627\u0646\u060c \u0628\u0627 \u067e\u0646\u06cc\u0631 \u0648 \u0642\u0627\u0631\u0686<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u062e\u0648\u0631\u0627\u06a9 \u0645\u0631\u063a \u0648 \u0628\u0631\u0648\u06a9\u0644\u06cc \u0628\u0627 \u0633\u0633 \u062e\u0627\u0645\u0647<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0686\u0648\u0628 \u067e\u0646\u06cc\u0631 (\u0645\u0648\u0632\u0627\u0631\u0644\u0627)<\/span><\/td>\n<\/tr>\n<tr>\n<td><b>\u062f\u0648\u0634\u0646\u0628\u0647<\/b><\/td>\n<td><span style=\"font-weight: 400;\">\u06f2 \u0639\u062f\u062f \u0633\u0648\u0633\u06cc\u0633 \u0628\u0627 \u0646\u0635\u0641 \u0622\u0648\u0648\u06a9\u0627\u062f\u0648<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0633\u0627\u0644\u0627\u062f \u062a\u0646 \u0645\u0627\u0647\u06cc (\u06f1 \u0642\u0648\u0637\u06cc)<br \/>\n\u0628\u0627 \u06a9\u0631\u0641\u0633\u060c \u062e\u06cc\u0627\u0631 \u0648 \u0645\u0627\u06cc\u0648\u0646\u0632<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u06f1\u06f7\u06f0 \u06af\u0631\u0645 \u0631\u0627\u0633\u062a\u0647 \u06af\u0648\u0633\u0641\u0646\u062f\u06cc \u0628\u0627 \u067e\u0648\u0631\u0647 \u06af\u0644\u200c\u06a9\u0644\u0645<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0628\u0631\u0634\u200c\u0647\u0627\u06cc \u0698\u0627\u0645\u0628\u0648\u0646<\/span><\/td>\n<\/tr>\n<tr>\n<td><b>\u0633\u0647\u200c\u0634\u0646\u0628\u0647<\/b><\/td>\n<td><span style=\"font-weight: 400;\">\u0642\u0647\u0648\u0647 + \u06f1 \u0642\u0627\u0634\u0642 \u06a9\u0631\u0647<br \/>\n+ \u06f1 \u0642\u0627\u0634\u0642 \u0631\u0648\u063a\u0646 (MCT)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0628\u0627\u0642\u06cc\u0645\u0627\u0646\u062f\u0647 \u0631\u0627\u0633\u062a\u0647 \u0648 \u067e\u0648\u0631\u0647 \u06af\u0644\u200c\u06a9\u0644\u0645 \u0634\u0628 \u0642\u0628\u0644<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0645\u06cc\u06af\u0648 \u0633\u06cc\u0631 \u0648 \u06a9\u0631\u0647 \u0628\u0627 \u0631\u0634\u062a\u0647 \u06a9\u062f\u0648 \u0633\u0628\u0632<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u06cc\u06a9 \u0642\u0627\u0634\u0642 \u06a9\u0631\u0647 \u0628\u0627\u062f\u0627\u0645 \u0632\u0645\u06cc\u0646\u06cc \u0637\u0628\u06cc\u0639\u06cc<\/span><\/td>\n<\/tr>\n<tr>\n<td><b>\u0686\u0647\u0627\u0631\u0634\u0646\u0628\u0647<\/b><\/td>\n<td><span style=\"font-weight: 400;\">\u067e\u0646\u06a9\u06cc\u06a9 \u06a9\u062a\u0648<br \/>\n(\u062a\u062e\u0645\u200c\u0645\u0631\u063a\u060c \u067e\u0646\u06cc\u0631 \u062e\u0627\u0645\u0647\u200c\u0627\u06cc\u060c \u067e\u0648\u062f\u0631 \u0628\u0627\u062f\u0627\u0645)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u067e\u06cc\u062a\u0632\u0627\u06cc \u06a9\u062a\u0648 \u0628\u0627 \u067e\u0627\u06cc\u0647 \u067e\u0646\u06cc\u0631<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0645\u0631\u063a \u06a9\u0648\u0631\u062f\u0648\u0646 \u0628\u0644\u0648<br \/>\n(\u067e\u06cc\u0686\u06cc\u062f\u0647 \u0634\u062f\u0647 \u0628\u0627 \u067e\u0646\u06cc\u0631 \u0648 \u0698\u0627\u0645\u0628\u0648\u0646)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u067e\u0646\u06cc\u0631 \u062e\u0627\u0645\u0647\u200c\u0627\u06cc \u0628\u0627 \u062f\u0627\u0631\u0686\u06cc\u0646<\/span><\/td>\n<\/tr>\n<tr>\n<td><b>\u067e\u0646\u062c\u0634\u0646\u0628\u0647<\/b><\/td>\n<td><span style=\"font-weight: 400;\">\u0627\u0633\u0645\u0648\u062a\u06cc \u06a9\u062a\u0648<br \/>\n(\u0622\u0648\u0648\u06a9\u0627\u062f\u0648\u060c \u067e\u0648\u062f\u0631 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u060c \u062e\u0627\u0645\u0647)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0628\u0648\u0642\u0644\u0645\u0648\u0646 \u067e\u06cc\u0686\u06cc\u062f\u0647 \u0634\u062f\u0647 \u062f\u0631 \u06a9\u0627\u0647\u0648<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u06a9\u0628\u0627\u0628 \u06af\u0648\u0634\u062a \u0648 \u0633\u0628\u0632\u06cc\u062c\u0627\u062a (\u0641\u0644\u0641\u0644 \u0648 \u0642\u0627\u0631\u0686)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0632\u06cc\u062a\u0648\u0646<\/span><\/td>\n<\/tr>\n<tr>\n<td><b>\u062c\u0645\u0639\u0647<\/b><\/td>\n<td><span style=\"font-weight: 400;\">\u0628\u06cc\u06a9\u0646 \u0648 \u062a\u062e\u0645 \u0645\u0631\u063a \u0639\u0633\u0644\u06cc<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0633\u0627\u0644\u0627\u062f \u06a9\u0644\u0645 \u0628\u0627 \u0633\u0633 \u0645\u0627\u06cc\u0648\u0646\u0632 \u0648 \u0633\u06cc\u0646\u0647 \u0645\u0631\u063a \u0631\u06cc\u0634 \u0634\u062f\u0647<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u06cc\u06a9 (\u06f1\u06f8\u06f0 \u06af\u0631\u0645) \u0628\u0627 \u0633\u0633 \u0642\u0627\u0631\u0686<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0698\u0644\u0627\u062a\u06cc\u0646 \u0628\u062f\u0648\u0646 \u0642\u0646\u062f<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<h3><b>\u0647\u0641\u062a\u0647 \u062f\u0648\u0645 (\u0641\u0627\u0632 \u0686\u0631\u0628\u06cc \u0633\u0648\u0632\u06cc)<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0627\u06a9\u0646\u0648\u0646 \u0628\u062f\u0646 \u0634\u0645\u0627 \u0628\u0647 \u062d\u0627\u0644\u062a \u06a9\u062a\u0648\u0632\u06cc\u0633 \u06a9\u0627\u0645\u0644 \u0631\u0633\u06cc\u062f\u0647 \u0648 \u062a\u0628\u062f\u06cc\u0644 \u0628\u0647 \u06cc\u06a9 \u0645\u0627\u0634\u06cc\u0646 \u0686\u0631\u0628\u06cc\u200c\u0633\u0648\u0632\u06cc \u0634\u062f\u0647 \u0627\u0633\u062a. \u062f\u0631 \u0627\u06cc\u0646 \u0647\u0641\u062a\u0647\u060c \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0648\u0627\u0642\u0639\u06cc \u0631\u0627 \u0645\u0634\u0627\u0647\u062f\u0647 \u062e\u0648\u0627\u0647\u06cc\u062f \u06a9\u0631\u062f \u0648 \u0633\u0637\u062d \u0627\u0646\u0631\u0698\u06cc \u0634\u0645\u0627 \u0628\u0647 \u0637\u0648\u0631 \u0645\u062d\u0633\u0648\u0633\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc\u200c\u06cc\u0627\u0628\u062f. \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0627\u06cc\u0646 \u0647\u0641\u062a\u0647 \u0628\u0631 \u067e\u0627\u06cc\u0647 \u063a\u0630\u0627\u0647\u0627\u06cc \u0645\u062a\u0646\u0648\u0639 \u0648 \u0645\u063a\u0630\u06cc \u0637\u0631\u0627\u062d\u06cc \u0634\u062f\u0647 \u062a\u0627 \u0631\u0648\u0646\u062f \u0686\u0631\u0628\u06cc\u200c\u0633\u0648\u0632\u06cc \u0631\u0627 \u0628\u0647 \u062d\u062f\u0627\u06a9\u062b\u0631 \u0628\u0631\u0633\u0627\u0646\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0647\u0641\u062a\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0633\u0628\u06a9 \u0631\u0627 \u0627\u0632 \u0633\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f. \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0645\u062d\u0633\u0648\u0633 \u0631\u0627 \u062a\u062c\u0631\u0628\u0647 \u062e\u0648\u0627\u0647\u06cc\u062f \u06a9\u0631\u062f \u0648 \u06a9\u0646\u062a\u0631\u0644 \u0627\u0634\u062a\u0647\u0627 \u0628\u0647 \u0633\u0637\u062d \u0645\u0637\u0644\u0648\u0628\u06cc \u0645\u06cc\u200c\u0631\u0633\u062f. \u0628\u0631\u0627\u06cc \u062d\u0641\u0638 \u0646\u062a\u0627\u06cc\u062c\u060c \u0647\u0645\u0686\u0646\u0627\u0646 \u0628\u0647 \u0645\u0635\u0631\u0641 \u06a9\u0627\u0641\u06cc \u0622\u0628 \u0648 \u0627\u0644\u06a9\u062a\u0631\u0648\u0644\u06cc\u062a\u200c\u0647\u0627 \u0627\u062f\u0627\u0645\u0647 \u062f\u0647\u06cc\u062f.<\/span><\/p>\n<figure class=\"block-table\">\n<table>\n<thead>\n<tr>\n<th><b>\u0631\u0648\u0632<\/b><\/th>\n<th><b>\u0635\u0628\u062d\u0627\u0646\u0647<\/b><\/th>\n<th><b>\u0646\u0627\u0647\u0627\u0631<\/b><\/th>\n<th><b>\u0634\u0627\u0645<\/b><\/th>\n<th><b>\u0645\u06cc\u0627\u0646\u200c\u0648\u0639\u062f\u0647<\/b><\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><b>\u0634\u0646\u0628\u0647<\/b><\/td>\n<td><span style=\"font-weight: 400;\">\u0627\u0645\u0644\u062a \u0642\u0627\u0631\u0686 \u0648 \u067e\u0646\u06cc\u0631<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0647\u0645\u0628\u0631\u06af\u0631 \u0628\u0627 \u067e\u0646\u06cc\u0631 \u0648 \u0633\u0627\u0644\u0627\u062f \u06a9\u0644\u0645<\/span><\/td>\n<td><a href=\"https:\/\/fitclub.ir\/blog\/consumption-of-salmon-in-a-ketogenic-diet\/\"><span style=\"font-weight: 400;\">\u0645\u0627\u0647\u06cc \u0642\u0632\u0644\u200c\u0622\u0644\u0627 \u062f\u0631 \u0631\u0698\u06cc\u0645 \u06a9\u062a\u0648\u0698\u0646\u06cc\u06a9<\/span><\/a><span style=\"font-weight: 400;\"> \u0628\u0627 \u0633\u0633 \u0647\u0627\u0644\u0646\u062f\u06cc\u0632 \u0648 \u0627\u0633\u0641\u0646\u0627\u062c<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u06cc\u06a9 \u0645\u0634\u062a \u06af\u0631\u062f\u0648<\/span><\/td>\n<\/tr>\n<tr>\n<td><b>\u06cc\u06a9\u0634\u0646\u0628\u0647<\/b><\/td>\n<td><span style=\"font-weight: 400;\">\u0645\u0627\u0633\u062a \u067e\u0631\u0686\u0631\u0628 \u0628\u0627 \u062f\u0627\u0646\u0647 \u06a9\u062a\u0627\u0646<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0633\u0627\u0644\u0627\u062f \u0622\u0648\u0648\u06a9\u0627\u062f\u0648 \u0648 \u062a\u062e\u0645\u200c\u0645\u0631\u063a \u0622\u0628\u067e\u0632<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u062e\u0648\u0631\u0634\u062a \u0628\u0648\u0642\u0644\u0645\u0648\u0646 \u0628\u0627 \u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u0645\u0639\u0637\u0631<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0686\u0648\u0628 \u067e\u0646\u06cc\u0631 \u0686\u062f\u0627\u0631<\/span><\/td>\n<\/tr>\n<tr>\n<td><b>\u062f\u0648\u0634\u0646\u0628\u0647<\/b><\/td>\n<td><span style=\"font-weight: 400;\">\u0646\u0627\u0646 \u06a9\u062a\u0648 \u0628\u0627 \u06a9\u0631\u0647 \u0648 \u067e\u0646\u06cc\u0631 \u062e\u0627\u0645\u0647\u200c\u0627\u06cc<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0628\u0627\u0642\u06cc\u0645\u0627\u0646\u062f\u0647 \u062e\u0648\u0631\u0634\u062a \u0628\u0648\u0642\u0644\u0645\u0648\u0646<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u06cc\u06a9 \u0686\u0631\u062e \u06a9\u0631\u062f\u0647 (\u06f1\u06f5\u06f0 \u06af\u0631\u0645) \u0628\u0627 \u067e\u0646\u06cc\u0631 \u0648 \u0622\u0648\u0648\u06a9\u0627\u062f\u0648<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0628\u0631\u0634\u200c\u0647\u0627\u06cc \u0633\u0627\u0644\u0627\u0645\u06cc<\/span><\/td>\n<\/tr>\n<tr>\n<td><b>\u0633\u0647\u200c\u0634\u0646\u0628\u0647<\/b><\/td>\n<td><span style=\"font-weight: 400;\">\u0627\u0633\u0645\u0648\u062a\u06cc \u0633\u0628\u0632 \u06a9\u062a\u0648 (\u0627\u0633\u0641\u0646\u0627\u062c\u060c \u0622\u0648\u0648\u06a9\u0627\u062f\u0648\u060c \u062e\u0627\u0645\u0647)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0633\u0627\u0644\u0627\u062f \u0633\u0632\u0627\u0631 \u06a9\u062a\u0648 (\u0645\u0631\u063a \u06af\u0631\u06cc\u0644 \u0634\u062f\u0647\u060c \u067e\u0627\u0631\u0645\u0633\u0627\u0646)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0645\u0627\u0647\u06cc \u0633\u0641\u06cc\u062f \u0628\u062e\u0627\u0631\u067e\u0632 \u0628\u0627 \u0644\u06cc\u0645\u0648 \u0648 \u06a9\u0631\u0647<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0632\u06cc\u062a\u0648\u0646<\/span><\/td>\n<\/tr>\n<tr>\n<td><b>\u0686\u0647\u0627\u0631\u0634\u0646\u0628\u0647<\/b><\/td>\n<td><span style=\"font-weight: 400;\">\u062a\u062e\u0645 \u0645\u0631\u063a \u0648 \u0628\u06cc\u06a9\u0646<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u067e\u06cc\u062a\u0632\u0627\u06cc \u06a9\u062a\u0648 \u0628\u0627 \u067e\u0627\u06cc\u0647 \u06af\u0644 \u06a9\u0644\u0645<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0641\u06cc\u0644\u0647 \u0645\u0631\u063a \u06a9\u0631\u0645 \u062f\u0627\u0631 \u0628\u0627 \u0642\u0627\u0631\u0686<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u06cc\u06a9 \u0642\u0627\u0634\u0642 \u06a9\u0631\u0647 \u0628\u0627\u062f\u0627\u0645<\/span><\/td>\n<\/tr>\n<tr>\n<td><b>\u067e\u0646\u062c\u0634\u0646\u0628\u0647<\/b><\/td>\n<td><span style=\"font-weight: 400;\">\u067e\u0646\u06a9\u06cc\u06a9 \u06a9\u062a\u0648 \u0628\u0627 \u062a\u0648\u062a\u200c\u0647\u0627<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0633\u0627\u0646\u062f\u0648\u06cc\u0686 \u06a9\u062a\u0648 (\u0628\u0627 \u0646\u0627\u0646 \u06a9\u062a\u0648)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0645\u06cc\u06af\u0648 \u06a9\u0628\u0627\u0628\u06cc \u0628\u0627 \u0633\u0633 \u06a9\u0631\u0647 \u0633\u06cc\u0631<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u067e\u0646\u06cc\u0631 \u062e\u0627\u0645\u0647\u200c\u0627\u06cc<\/span><\/td>\n<\/tr>\n<tr>\n<td><b>\u062c\u0645\u0639\u0647<\/b><\/td>\n<td><span style=\"font-weight: 400;\">\u0642\u0647\u0648\u0647 \u0636\u062f \u06af\u0644\u0648\u0644\u0647 (\u0642\u0647\u0648\u0647 \u06a9\u0631\u0647\u200c\u0627\u06cc)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0633\u0627\u0644\u0627\u062f \u062a\u0646 \u0645\u0627\u0647\u06cc \u0648 \u0622\u0648\u0648\u06a9\u0627\u062f\u0648<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u062f\u0646\u062f\u0647 \u06af\u0648\u0633\u0627\u0644\u0647 \u0628\u0627 \u0633\u0633 \u0628\u0627\u0631\u0628\u06cc\u06a9\u06cc\u0648 \u0628\u062f\u0648\u0646 \u0642\u0646\u062f<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0622\u062c\u06cc\u0644 \u0628\u0631\u0632\u06cc\u0644\u06cc<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<h3><b>\u0647\u0641\u062a\u0647 \u0633\u0648\u0645 (\u0641\u0627\u0632 \u062a\u0633\u0644\u0637)<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u062f\u0631 \u0627\u06cc\u0646 \u0645\u0631\u062d\u0644\u0647\u060c \u0634\u0645\u0627 \u0628\u0647 \u0637\u0648\u0631 \u06a9\u0627\u0645\u0644 \u0628\u0627 \u0631\u0698\u06cc\u0645 \u06a9\u062a\u0648 \u0647\u0645\u0627\u0647\u0646\u06af \u0634\u062f\u0647\u200c\u0627\u06cc\u062f. \u0628\u062f\u0646 \u0634\u0645\u0627 \u0627\u06a9\u0646\u0648\u0646 \u0628\u0647 \u0637\u0648\u0631 \u06a9\u0627\u0631\u0622\u0645\u062f\u06cc \u0627\u0632 \u0686\u0631\u0628\u06cc \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u0645\u0646\u0628\u0639 \u0627\u0635\u0644\u06cc \u0633\u0648\u062e\u062a \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u067e\u0627\u06cc\u062f\u0627\u0631 \u0627\u062f\u0627\u0645\u0647 \u062f\u0627\u0631\u062f \u0648 \u0633\u0637\u062d \u0627\u0646\u0631\u0698\u06cc \u0648 \u0648\u0636\u0648\u062d \u0630\u0647\u0646\u06cc \u0634\u0645\u0627 \u062f\u0631 \u0627\u0648\u062c \u062e\u0648\u062f \u0642\u0631\u0627\u0631 \u062f\u0627\u0631\u062f.<\/span><\/p>\n<figure class=\"block-table\">\n<table>\n<thead>\n<tr>\n<th><b>\u0631\u0648\u0632<\/b><\/th>\n<th><b>\u0635\u0628\u062d\u0627\u0646\u0647<\/b><\/th>\n<th><b>\u0646\u0627\u0647\u0627\u0631<\/b><\/th>\n<th><b>\u0634\u0627\u0645<\/b><\/th>\n<th><b>\u0645\u06cc\u0627\u0646\u200c\u0648\u0639\u062f\u0647<\/b><\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><b>\u0634\u0646\u0628\u0647<\/b><\/td>\n<td><span style=\"font-weight: 400;\">\u0627\u0645\u0644\u062a \u067e\u0646\u06cc\u0631 \u0648 \u0698\u0627\u0645\u0628\u0648\u0646<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0647\u0645\u0628\u0631\u06af\u0631 \u0628\u0627 \u067e\u0646\u06cc\u0631 \u0648 \u0642\u0627\u0631\u0686 \u0633\u0631\u062e \u0634\u062f\u0647<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0645\u0631\u063a \u0634\u06a9\u0645 \u067e\u0631 \u0628\u0627 \u067e\u0646\u06cc\u0631 \u0641\u062a\u0627 \u0648 \u0627\u0633\u0641\u0646\u0627\u062c<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0686\u0648\u0628 \u067e\u0646\u06cc\u0631<\/span><\/td>\n<\/tr>\n<tr>\n<td><b>\u06cc\u06a9\u0634\u0646\u0628\u0647<\/b><\/td>\n<td><span style=\"font-weight: 400;\">\u0645\u0627\u0633\u062a \u067e\u0631\u0686\u0631\u0628 \u0628\u0627 \u0648\u0627\u0646\u06cc\u0644 \u0648 \u062f\u0627\u0646\u0647 \u0634\u0627\u0647\u062f\u0627\u0646\u0647<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0633\u0627\u0644\u0627\u062f \u0645\u0631\u063a \u0628\u0627 \u06a9\u0631\u0641\u0633<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u06cc\u06a9 \u0622\u0646\u062a\u0631\u0648\u06a9\u0648\u062a \u0628\u0627 \u0633\u0633 \u0628\u0644\u0648\u0628\u0631\u06cc \u06a9\u062a\u0648<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u06cc\u06a9 \u0645\u0634\u062a \u067e\u0633\u062a\u0647<\/span><\/td>\n<\/tr>\n<tr>\n<td><b>\u062f\u0648\u0634\u0646\u0628\u0647<\/b><\/td>\n<td><span style=\"font-weight: 400;\">\u0633\u0648\u0633\u06cc\u0633 \u0648 \u062a\u062e\u0645 \u0645\u0631\u063a<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0628\u0627\u0642\u06cc\u0645\u0627\u0646\u062f\u0647 \u0627\u0633\u062a\u06cc\u06a9 \u0622\u0646\u062a\u0631\u0648\u06a9\u0648\u062a<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0645\u0627\u0647\u06cc \u0633\u0627\u0644\u0645\u0648\u0646 \u0648 \u0633\u0627\u0644\u0627\u062f<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u06a9\u0631\u0647 \u0628\u0627\u062f\u0627\u0645 \u0632\u0645\u06cc\u0646\u06cc<\/span><\/td>\n<\/tr>\n<tr>\n<td><b>\u0633\u0647\u200c\u0634\u0646\u0628\u0647<\/b><\/td>\n<td><span style=\"font-weight: 400;\">\u0627\u0633\u0645\u0648\u062a\u06cc \u06a9\u062a\u0648 \u0628\u0627 \u0646\u0627\u0631\u06af\u06cc\u0644<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u067e\u06cc\u062a\u0632\u0627\u06cc \u06a9\u062a\u0648 \u0628\u0627 \u067e\u067e\u0631\u0648\u0646\u06cc<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u062e\u0648\u0631\u0627\u06a9 \u06af\u0648\u0634\u062a \u0648 \u06a9\u0644\u0645 \u0628\u0631\u0648\u06a9\u0633\u0644<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0632\u06cc\u062a\u0648\u0646<\/span><\/td>\n<\/tr>\n<tr>\n<td><b>\u0686\u0647\u0627\u0631\u0634\u0646\u0628\u0647<\/b><\/td>\n<td><span style=\"font-weight: 400;\">\u0646\u0627\u0646 \u06a9\u062a\u0648 \u062a\u0633\u062a \u0634\u062f\u0647 \u0628\u0627 \u0622\u0648\u0648\u06a9\u0627\u062f\u0648<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0633\u0627\u0644\u0627\u062f \u062a\u062e\u0645 \u0645\u0631\u063a \u0648 \u0628\u06cc\u06a9\u0646<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0641\u06cc\u0644\u0647 \u0645\u06cc\u06af\u0648 \u0628\u0627 \u0633\u0633 \u0644\u06cc\u0645\u0648 \u0648 \u06a9\u0631\u0647<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u067e\u0646\u06cc\u0631 \u062e\u0627\u0645\u0647\u200c\u0627\u06cc<\/span><\/td>\n<\/tr>\n<tr>\n<td><b>\u067e\u0646\u062c\u0634\u0646\u0628\u0647<\/b><\/td>\n<td><span style=\"font-weight: 400;\">\u067e\u0646\u06a9\u06cc\u06a9 \u06a9\u062a\u0648 \u0628\u0627 \u0628\u06cc\u06a9\u0646<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0633\u0627\u0646\u062f\u0648\u06cc\u0686 \u06a9\u062a\u0648 \u0628\u0627 \u0645\u0631\u063a<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u06a9\u062a\u0644\u062a \u06af\u0648\u0633\u0627\u0644\u0647 \u0628\u0627 \u0633\u0627\u0644\u0627\u062f \u06a9\u0644\u0645<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0622\u062c\u06cc\u0644 \u0645\u062e\u0644\u0648\u0637<\/span><\/td>\n<\/tr>\n<tr>\n<td><b>\u062c\u0645\u0639\u0647<\/b><\/td>\n<td><span style=\"font-weight: 400;\">\u0642\u0647\u0648\u0647 \u0636\u062f \u06af\u0644\u0648\u0644\u0647<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0633\u0648\u067e \u0645\u0631\u063a \u0648 \u0633\u0628\u0632\u06cc\u062c\u0627\u062a (\u063a\u0644\u06cc\u0638 \u0634\u062f\u0647 \u0628\u0627 \u062e\u0627\u0645\u0647)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u06cc\u06a9 \u0631\u06cc\u0628\u0627\u06cc \u0628\u0627 \u0642\u0627\u0631\u0686 \u0648 \u067e\u06cc\u0627\u0632 \u06a9\u0627\u0631\u0627\u0645\u0644\u06cc<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0698\u0644\u0627\u062a\u06cc\u0646 \u0628\u062f\u0648\u0646 \u0642\u0646\u062f<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<h3><b>\u0647\u0641\u062a\u0647 \u0686\u0647\u0627\u0631\u0645 (\u0641\u0627\u0632 \u062a\u062b\u0628\u06cc\u062a \u0646\u062a\u06cc\u062c\u0647)<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0627\u06a9\u0646\u0648\u0646 \u0634\u0645\u0627 \u062f\u0631 \u0627\u0648\u062c \u062a\u0633\u0644\u0637 \u0628\u0631 \u0631\u0698\u06cc\u0645 \u06a9\u062a\u0648\u0698\u0646\u06cc\u06a9 \u0642\u0631\u0627\u0631 \u062f\u0627\u0631\u06cc\u062f. \u0627\u06cc\u0646 \u0647\u0641\u062a\u0647\u060c \u0645\u0631\u062d\u0644\u0647 \u062a\u062b\u0628\u06cc\u062a \u0646\u062a\u0627\u06cc\u062c \u0686\u0634\u0645\u06af\u06cc\u0631\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u0647 \u062f\u0633\u062a \u0622\u0648\u0631\u062f\u0647\u200c\u0627\u06cc\u062f. \u0647\u062f\u0641 \u0627\u0635\u0644\u06cc \u0627\u06cc\u0646 \u0647\u0641\u062a\u0647\u060c \u062d\u0641\u0638 \u062d\u0627\u0644\u062a \u06a9\u062a\u0648\u0632\u06cc\u0633 \u0648 \u062f\u0631 \u0639\u06cc\u0646 \u062d\u0627\u0644\u060c \u0622\u0645\u0627\u062f\u0647 \u06a9\u0631\u062f\u0646 \u0628\u062f\u0646 \u0634\u0645\u0627 \u0628\u0631\u0627\u06cc \u062a\u062f\u0627\u0648\u0645 \u06cc\u06a9 \u0633\u0628\u06a9 \u0632\u0646\u062f\u06af\u06cc \u06a9\u0645\u200c\u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u067e\u0633 \u0627\u0632 \u067e\u0627\u06cc\u0627\u0646 \u0627\u06cc\u0646 \u06f2\u06f8 \u0631\u0648\u0632 \u0627\u0633\u062a.<\/span><\/p>\n<figure class=\"block-table\">\n<table>\n<thead>\n<tr>\n<th><b>\u0631\u0648\u0632<\/b><\/th>\n<th><b>\u0635\u0628\u062d\u0627\u0646\u0647<\/b><\/th>\n<th><b>\u0646\u0627\u0647\u0627\u0631<\/b><\/th>\n<th><b>\u0634\u0627\u0645<\/b><\/th>\n<th><b>\u0645\u06cc\u0627\u0646\u200c\u0648\u0639\u062f\u0647<\/b><\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><b>\u0634\u0646\u0628\u0647<\/b><\/td>\n<td><span style=\"font-weight: 400;\">\u0627\u0645\u0644\u062a \u0633\u0628\u0632\u06cc\u062c\u0627\u062a<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0633\u0627\u0644\u0627\u062f \u06a9\u0644\u0645 \u0648 \u0645\u0631\u063a<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0645\u0627\u0647\u06cc \u0647\u0627\u0644\u06cc\u0628\u0648\u062a \u0628\u0627 \u0633\u0633 \u0644\u06cc\u0645\u0648 \u0648 \u06a9\u06cc\u067e\u0631<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0628\u0627\u062f\u0627\u0645<\/span><\/td>\n<\/tr>\n<tr>\n<td><b>\u06cc\u06a9\u0634\u0646\u0628\u0647<\/b><\/td>\n<td><span style=\"font-weight: 400;\">\u0645\u0627\u0633\u062a \u067e\u0631\u0686\u0631\u0628 \u0628\u0627 \u062f\u0627\u0631\u0686\u06cc\u0646<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0647\u0645\u0628\u0631\u06af\u0631 \u0628\u0627 \u067e\u0646\u06cc\u0631 \u0648 \u0622\u0648\u0648\u06a9\u0627\u062f\u0648<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0631\u0627\u0646 \u0645\u0631\u063a \u0628\u0627 \u0628\u0631\u0648\u06a9\u0644\u06cc<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0686\u0648\u0628 \u067e\u0646\u06cc\u0631<\/span><\/td>\n<\/tr>\n<tr>\n<td><b>\u062f\u0648\u0634\u0646\u0628\u0647<\/b><\/td>\n<td><span style=\"font-weight: 400;\">\u062a\u062e\u0645 \u0645\u0631\u063a \u0648 \u0622\u0648\u0648\u06a9\u0627\u062f\u0648<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0628\u0627\u0642\u06cc\u0645\u0627\u0646\u062f\u0647 \u0631\u0627\u0646 \u0645\u0631\u063a<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u06cc\u06a9 \u0641\u06cc\u0644\u0647 \u0645\u06cc\u0646\u06cc\u0648\u0646 \u0628\u0627 \u0645\u0627\u0631\u0686\u0648\u0628\u0647<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u06a9\u0631\u0647 \u0628\u0627\u062f\u0627\u0645 \u0647\u0646\u062f\u06cc<\/span><\/td>\n<\/tr>\n<tr>\n<td><b>\u0633\u0647\u200c\u0634\u0646\u0628\u0647<\/b><\/td>\n<td><span style=\"font-weight: 400;\">\u0627\u0633\u0645\u0648\u062a\u06cc \u06a9\u062a\u0648 \u0628\u0627 \u0627\u0633\u0641\u0646\u0627\u062c<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0633\u0627\u0644\u0627\u062f \u062a\u0646 \u0645\u0627\u0647\u06cc \u0648 \u062e\u06cc\u0627\u0631<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0645\u06cc\u06af\u0648 \u0627\u0633\u06a9\u0645\u067e\u06cc<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0632\u06cc\u062a\u0648\u0646<\/span><\/td>\n<\/tr>\n<tr>\n<td><b>\u0686\u0647\u0627\u0631\u0634\u0646\u0628\u0647<\/b><\/td>\n<td><span style=\"font-weight: 400;\">\u067e\u0646\u06a9\u06cc\u06a9 \u06a9\u062a\u0648 \u0628\u0627 \u062a\u0648\u062a \u0641\u0631\u0646\u06af\u06cc<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u067e\u06cc\u062a\u0632\u0627\u06cc \u06a9\u062a\u0648 \u0628\u0627 \u0642\u0627\u0631\u0686<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0628\u0648\u0642\u0644\u0645\u0648\u0646 \u0686\u0631\u062e \u06a9\u0631\u062f\u0647 \u0628\u0627 \u0633\u0633 \u0645\u0627\u0631\u06cc\u0627\u0646\u0627\u0631\u0627 \u06a9\u062a\u0648<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u067e\u0646\u06cc\u0631 \u062e\u0627\u0645\u0647\u200c\u0627\u06cc<\/span><\/td>\n<\/tr>\n<tr>\n<td><b>\u067e\u0646\u062c\u0634\u0646\u0628\u0647<\/b><\/td>\n<td><span style=\"font-weight: 400;\">\u0642\u0647\u0648\u0647 \u0636\u062f \u06af\u0644\u0648\u0644\u0647<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0633\u0627\u0646\u062f\u0648\u06cc\u0686 \u06a9\u062a\u0648 \u0628\u0627 \u0628\u0648\u0642\u0644\u0645\u0648\u0646<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0645\u0627\u0647\u06cc \u0642\u0632\u0644\u200c\u0622\u0644\u0627\u06cc \u062f\u0648\u062f\u06cc \u0628\u0627 \u062e\u0627\u0645\u0647 \u062a\u0631\u0634<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0622\u062c\u06cc\u0644 \u0645\u0627\u06a9\u0627\u062f\u0645\u06cc\u0627<\/span><\/td>\n<\/tr>\n<tr>\n<td><b>\u062c\u0645\u0639\u0647<\/b><\/td>\n<td><span style=\"font-weight: 400;\">\u0646\u0627\u0646 \u06a9\u062a\u0648 \u0628\u0627 \u06a9\u0631\u0647 \u0648 \u067e\u0646\u06cc\u0631<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0633\u0627\u0644\u0627\u062f \u0622\u0648\u0648\u06a9\u0627\u062f\u0648 \u0648 \u0645\u06cc\u06af\u0648<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u06cc\u06a9 \u0628\u0627 \u0633\u0633 \u06af\u0648\u062c\u0647 \u0641\u0631\u0646\u06af\u06cc \u06a9\u062a\u0648<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0634\u06a9\u0644\u0627\u062a \u062a\u0644\u062e \u06f8\u06f5<\/span><span style=\"font-weight: 400;\">\u066a<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<h2 id=\"toc-%d9%84%db%8c%d8%b3%d8%aa-%d8%ae%d8%b1%db%8c%d8%af-%d8%b1%da%98%db%8c%d9%85-%da%a9%d8%aa%d9%88%da%98%d9%86%db%8c%da%a9-28-%d8%b1%d9%88%d8%b2%d9%87-5\"  data-toc=\"true\"><b>\u0644\u06cc\u0633\u062a \u062e\u0631\u06cc\u062f \u0631\u0698\u06cc\u0645 \u06a9\u062a\u0648\u0698\u0646\u06cc\u06a9 28 \u0631\u0648\u0632\u0647<\/b><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-93914 size-full\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/08\/6-5.webp\" alt=\"\u0644\u06cc\u0633\u062a \u062e\u0631\u06cc\u062f \u0631\u0698\u06cc\u0645 \u06a9\u062a\u0648\u0698\u0646\u06cc\u06a9 28 \u0631\u0648\u0632\u0647 | \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628\" width=\"1080\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/08\/6-5.webp 1080w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/08\/6-5-300x175.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/08\/6-5-1024x597.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/08\/6-5-768x448.webp 768w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0644\u06cc\u0633\u062a \u062e\u0631\u06cc\u062f \u0631\u0698\u06cc\u0645 \u06a9\u062a\u0648\u0698\u0646\u06cc\u06a9 (\u0628\u0631\u0627\u06cc \u06cc\u06a9 \u0645\u0627\u0647)\u060c \u06cc\u06a9 \u0631\u0627\u0647\u0646\u0645\u0627\u06cc \u062c\u0627\u0645\u0639 \u0628\u0631\u0627\u06cc \u067e\u0631 \u06a9\u0631\u062f\u0646 \u06a9\u0627\u0628\u06cc\u0646\u062a \u0648 \u06cc\u062e\u0686\u0627\u0644 \u0634\u0645\u0627\u0633\u062a. \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u0645\u0648\u0627\u062f \u062a\u0627\u0632\u0647 \u0648 \u06a9\u0627\u0645\u0644 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u200c\u0647\u0627<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0686\u0631\u0628\u06cc \u0647\u0627\u06cc \u0633\u0627\u0644\u0645<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0644\u0628\u0646\u06cc\u0627\u062a<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u06a9\u0645\u200c\u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0622\u062c\u06cc\u0644 \u0648 \u062f\u0627\u0646\u0647\u200c\u0647\u0627<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0645\u06cc\u0648\u0647\u200c\u0647\u0627\u06cc \u0645\u062c\u0627\u0632<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u062e\u0645 \u0645\u0631\u063a<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u062f\u0648\u06cc\u0647\u200c\u0647\u0627 \u0648 \u0686\u0627\u0634\u0646\u06cc\u200c\u0647\u0627<\/span><\/li>\n<\/ul>\n<h3><b>1.\u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0647\u0627<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0633\u06cc\u0646\u0647 \u0645\u0631\u063a\u060c \u0631\u0627\u0646 \u0645\u0631\u063a\u060c \u06af\u0648\u0634\u062a \u06af\u0648\u0633\u0627\u0644\u0647 \u0628\u062f\u0648\u0646 \u0686\u0631\u0628\u06cc (\u0645\u0627\u0646\u0646\u062f \u0631\u0627\u0633\u062a\u0647)\u060c \u0627\u0633\u062a\u06cc\u06a9\u060c \u06af\u0648\u0634\u062a \u0686\u0631\u062e\u200c\u06a9\u0631\u062f\u0647\u060c \u0628\u0648\u0642\u0644\u0645\u0648\u0646\u060c \u0698\u0627\u0645\u0628\u0648\u0646\u060c \u0628\u06cc\u06a9\u0646 (\u0628\u062f\u0648\u0646 \u0642\u0646\u062f)\u060c \u0633\u0648\u0633\u06cc\u0633\u060c \u0645\u0627\u0647\u06cc \u0633\u0627\u0644\u0645\u0648\u0646\u060c \u0645\u0627\u0647\u06cc \u0642\u0632\u0644\u200c\u0622\u0644\u0627\u060c \u062a\u0646 \u0645\u0627\u0647\u06cc\u060c \u0645\u06cc\u06af\u0648\u060c \u062a\u062e\u0645 \u0645\u0631\u063a<\/span><\/p>\n<h3><b>2.\u0686\u0631\u0628\u06cc \u0647\u0627\u06cc \u0633\u0627\u0644\u0645<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646\u060c \u0631\u0648\u063a\u0646 \u0646\u0627\u0631\u06af\u06cc\u0644\u060c \u0631\u0648\u063a\u0646 ((MCT\u060c \u0631\u0648\u063a\u0646 \u0622\u0648\u0648\u06a9\u0627\u062f\u0648\u060c \u06a9\u0631\u0647\u060c \u062e\u0627\u0645\u0647 \u0633\u0646\u06af\u06cc\u0646\u060c \u067e\u0646\u06cc\u0631 \u062e\u0627\u0645\u0647\u200c\u0627\u06cc\u060c \u0645\u0627\u06cc\u0648\u0646\u0632 (\u0628\u062f\u0648\u0646 \u0642\u0646\u062f)<\/span><\/p>\n<h3><b>3.\u0644\u0628\u0646\u06cc\u0627\u062a<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u067e\u0646\u06cc\u0631 \u0686\u062f\u0627\u0631\u060c \u0645\u0648\u0632\u0627\u0631\u0644\u0627\u060c \u0641\u062a\u0627\u060c \u067e\u0627\u0631\u0645\u0632\u0627\u0646\u060c \u067e\u0646\u06cc\u0631\u0647\u0627\u06cc \u0633\u0641\u062a \u062f\u06cc\u06af\u0631\u060c \u0645\u0627\u0633\u062a \u06cc\u0648\u0646\u0627\u0646\u06cc \u067e\u0631\u0686\u0631\u0628\u060c \u062e\u0627\u0645\u0647 \u062a\u0631\u0634<\/span><\/p>\n<h3><b>4.\u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u06a9\u0645 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0627\u0633\u0641\u0646\u0627\u062c\u060c 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href=\"https:\/\/fitclub.ir\/blog\/%D8%BA%D8%B0%D8%A7%D9%87%D8%A7%DB%8C-%D9%85%D9%85%D9%86%D9%88%D8%B9%D9%87-%D8%AF%D8%B1-%D8%B1%DA%98%DB%8C%D9%85-%DA%A9%D8%AA%D9%88%DA%98%D9%86%DB%8C%DA%A9\/\"><span style=\"font-weight: 400;\">\u063a\u0630\u0627\u0647\u0627\u06cc \u0645\u0645\u0646\u0648\u0639 \u062f\u0631 \u0631\u0698\u06cc\u0645 \u06a9\u062a\u0648\u0698\u0646\u06cc\u06a9<\/span><\/a><\/p>\n\n<h2 id=\"toc-%d9%86%d9%85%d9%88%d9%86%d9%87-%d8%af%d8%b3%d8%aa%d9%88%d8%b1-%d9%be%d8%ae%d8%aa-%d9%87%d8%a7%db%8c-%d8%b3%d8%b1%db%8c%d8%b9-%d9%88-%d8%ae%d9%88%d8%b4%d9%85%d8%b2%d9%87-%da%a9%d8%aa%d9%88-6\"  data-toc=\"true\"><b>\u0646\u0645\u0648\u0646\u0647 \u062f\u0633\u062a\u0648\u0631 \u067e\u062e\u062a \u0647\u0627\u06cc \u0633\u0631\u06cc\u0639 \u0648 \u062e\u0648\u0634\u0645\u0632\u0647 \u06a9\u062a\u0648<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-93915\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/08\/7-4.webp\" alt=\"\u0646\u0645\u0648\u0646\u0647 \u062f\u0633\u062a\u0648\u0631 \u067e\u062e\u062a \u0647\u0627\u06cc \u0633\u0631\u06cc\u0639 \u0648 \u062e\u0648\u0634\u0645\u0632\u0647 \u06a9\u062a\u0648 | \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628\" width=\"1080\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/08\/7-4.webp 1080w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/08\/7-4-300x175.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/08\/7-4-1024x597.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/08\/7-4-768x448.webp 768w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u062f\u0631 \u0627\u06cc\u0646 \u0628\u062e\u0634 \u0628\u0647 \u062f\u0648 \u0646\u0645\u0648\u0646\u0647 \u062f\u0633\u062a\u0648\u0631 \u067e\u062e\u062a \u0647\u0627\u06cc \u0633\u0631\u06cc\u0639 \u0648 \u062e\u0648\u0634\u0645\u0632\u0647 \u06a9\u062a\u0648 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\u0647\u0645\u0647 \u0628\u06cc \u062e\u0637\u0631 \u0627\u0633\u062a\u061f<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-93916\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/08\/8-3.webp\" alt=\"\u0622\u06cc\u0627 \u0631\u0698\u06cc\u0645 \u06a9\u062a\u0648\u0698\u0646\u06cc\u06a9 28 \u0631\u0648\u0632\u0647 \u0628\u0631\u0627\u06cc \u0647\u0645\u0647 \u0628\u06cc \u062e\u0637\u0631 \u0627\u0633\u062a\u061f | \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628\" width=\"1080\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/08\/8-3.webp 1080w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/08\/8-3-300x175.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/08\/8-3-1024x597.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2023\/08\/8-3-768x448.webp 768w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u0642\u0637\u0639\u0627\u064b \u0646\u0647\u061b \u0631\u0698\u06cc\u0645 \u06a9\u062a\u0648\u0698\u0646\u06cc\u06a9 28 \u0631\u0648\u0632\u0647 \u0628\u0631\u0627\u06cc \u0627\u0641\u0631\u0627\u062f \u0632\u06cc\u0631 \u0628\u0647 \u0637\u0648\u0631 \u06a9\u0644\u06cc<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><span style=\"font-weight: 400;\">\u0645\u0645\u0646\u0648\u0639<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><span style=\"font-weight: 400;\">\u0627\u0633\u062a:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0641\u0631\u0627\u062f \u0645\u0628\u062a\u0644\u0627 \u0628\u0647 \u0628\u06cc\u0645\u0627\u0631\u06cc\u200c\u0647\u0627\u06cc \u06a9\u0644\u06cc\u0648\u06cc\u060c \u06a9\u0628\u062f\u06cc \u06cc\u0627 \u067e\u0627\u0646\u06a9\u0631\u0627\u0633<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0632\u0646\u0627\u0646 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