{"id":67535,"date":"2025-12-06T23:20:32","date_gmt":"2025-12-06T19:50:32","guid":{"rendered":"https:\/\/fitclub.ir\/blog\/?p=67535"},"modified":"2025-12-06T23:21:53","modified_gmt":"2025-12-06T19:51:53","slug":"omega-3-for-women","status":"publish","type":"post","link":"https:\/\/fitclub.ir\/blog\/omega-3-for-women\/","title":{"rendered":"\u0641\u0648\u0627\u06cc\u062f \u0642\u0631\u0635 \u0627\u0645\u06af\u0627 3 \u0628\u0631\u0627\u06cc \u0632\u0646\u0627\u0646 | \u0627\u0645\u06af\u0627 \u06f3 \u0628\u0631\u0627\u06cc \u0686\u06cc \u062e\u0648\u0628\u0647\u061f"},"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%b1%d8%b5-%d8%a7%d9%85%da%af%d8%a7-%db%b3-%d8%a8%d8%b1%d8%a7%db%8c-%da%86%db%8c%d8%b3%d8%aa%d8%9f-%d9%88-%d8%a7%d9%86%d9%88%d8%a7%d8%b9-%d8%a2%d9%86-0\" class=\"transition-all hover:text-primary hover:underline\">\u0642\u0631\u0635 \u0627\u0645\u06af\u0627 \u06f3 \u0628\u0631\u0627\u06cc \u0686\u06cc\u0633\u062a\u061f \u0648 \u0627\u0646\u0648\u0627\u0639 \u0622\u0646<\/a><\/li><li class=\"toc-level-2\"><a href=\"#toc-%d9%81%d9%88%d8%a7%db%8c%d8%af-%d9%82%d8%b1%d8%b5-%d8%a7%d9%85%da%af%d8%a7-3-%d8%a8%d8%b1%d8%a7%db%8c-%d8%b2%d9%86%d8%a7%d9%86%d8%9b-%da%86%d9%87-%d9%85%d8%b2%d8%a7%db%8c%d8%a7%db%8c%db%8c-%d8%af-1\" class=\"transition-all hover:text-primary hover:underline\">\u0641\u0648\u0627\u06cc\u062f \u0642\u0631\u0635 \u0627\u0645\u06af\u0627 3 \u0628\u0631\u0627\u06cc \u0632\u0646\u0627\u0646\u061b \u0686\u0647 \u0645\u0632\u0627\u06cc\u0627\u06cc\u06cc \u062f\u0627\u0631\u062f\u061f<\/a><\/li><li class=\"toc-level-2\"><a href=\"#toc-%da%86%d9%87-%da%af%d8%b1%d9%88%d9%87%db%8c-%d8%a7%d8%b2-%d8%b2%d9%86%d8%a7%d9%86-%d8%a8%d9%87-%d8%a7%d9%85%da%af%d8%a7-%db%b3-%d8%a8%db%8c%d8%b4%d8%aa%d8%b1%db%8c-%d9%86%db%8c%d8%a7%d8%b2-%d8%af-2\" class=\"transition-all hover:text-primary hover:underline\">\u0686\u0647 \u06af\u0631\u0648\u0647\u06cc \u0627\u0632 \u0632\u0646\u0627\u0646 \u0628\u0647 \u0627\u0645\u06af\u0627 \u06f3 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u0646\u062f\u061f<\/a><\/li><li class=\"toc-level-2\"><a href=\"#toc-%d9%86%da%a9%d8%a7%d8%aa-%d9%85%d9%87%d9%85-%d9%85%d8%b5%d8%b1%d9%81-%d8%a7%d9%85%da%af%d8%a7-3-%d8%a8%d8%b1%d8%a7%db%8c-%d8%b2%d9%86%d8%a7%d9%86-3\" class=\"transition-all hover:text-primary hover:underline\">\u0646\u06a9\u0627\u062a \u0645\u0647\u0645 \u0645\u0635\u0631\u0641 \u0627\u0645\u06af\u0627 3 \u0628\u0631\u0627\u06cc \u0632\u0646\u0627\u0646<\/a><\/li><li class=\"toc-level-2\"><a href=\"#toc-%d8%a2%db%8c%d8%a7-%d8%a7%d9%85%da%af%d8%a7-3-%d8%b9%d9%88%d8%a7%d8%b1%d8%b6-%d8%af%d8%a7%d8%b1%d8%af%d8%9f-4\" class=\"transition-all hover:text-primary hover:underline\">\u0622\u06cc\u0627 \u0627\u0645\u06af\u0627 3 \u0639\u0648\u0627\u0631\u0636 \u062f\u0627\u0631\u062f\u061f<\/a><\/li><li class=\"toc-level-2\"><a href=\"#toc-%d9%87%d9%86%da%af%d8%a7%d9%85-%d8%ae%d8%b1%db%8c%d8%af-%d8%a7%d9%85%da%af%d8%a7-3-%d8%a8%d9%87-%da%86%d9%87-%d9%86%da%a9%d8%a7%d8%aa%db%8c-%d8%aa%d9%88%d8%ac%d9%87-%da%a9%d9%86%db%8c%d9%85%d8%9f-5\" class=\"transition-all hover:text-primary hover:underline\">\u0647\u0646\u06af\u0627\u0645 \u062e\u0631\u06cc\u062f \u0627\u0645\u06af\u0627 3 \u0628\u0647 \u0686\u0647 \u0646\u06a9\u0627\u062a\u06cc \u062a\u0648\u062c\u0647 \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-%d9%82%d8%b1%d8%b5-%d8%a7%d9%85%da%af%d8%a7-3-%d8%a8%d8%b1%d8%a7%db%8c-%d8%b2%d9%86%d8%a7%d9%86-%d8%a7%d9%85%da%af%d8%a7-%db%b3-%d8%a8%d8%b1%d8%a7%db%8c-%da%86%db%8c-6\" class=\"transition-all hover:text-primary hover:underline\">\u0641\u0648\u0627\u06cc\u062f \u0642\u0631\u0635 \u0627\u0645\u06af\u0627 3 \u0628\u0631\u0627\u06cc \u0632\u0646\u0627\u0646 | \u0627\u0645\u06af\u0627 \u06f3 \u0628\u0631\u0627\u06cc \u0686\u06cc \u062e\u0648\u0628\u0647\u061f<\/a><\/li><\/ul><\/nav><\/div><div class=\"content-area\">\n\n<p><span style=\"font-weight: 400;\">\u0641\u0648\u0627\u06cc\u062f \u0642\u0631\u0635 \u0627\u0645\u06af\u0627 3 \u0628\u0631\u0627\u06cc \u0632\u0646\u0627\u0646 \u0628\u0633\u06cc\u0627\u0631 \u06af\u0633\u062a\u0631\u062f\u0647 \u0648 \u062a\u0627\u062b\u06cc\u0631\u06af\u0630\u0627\u0631 \u0627\u0633\u062a \u0648 \u0646\u0642\u0634 \u0645\u0647\u0645\u06cc \u062f\u0631 \u062d\u0641\u0638 \u0633\u0644\u0627\u0645\u062a \u062c\u0633\u0645 \u0648 \u0630\u0647\u0646 \u0627\u06cc\u0641\u0627 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u06cc\u0646 \u0645\u06a9\u0645\u0644 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0633\u0644\u0627\u0645\u062a \u0642\u0644\u0628 \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0631\u062f\u0647\u060c \u0639\u0645\u0644\u06a9\u0631\u062f \u0645\u063a\u0632 \u0648 \u062d\u0627\u0641\u0638\u0647 \u0631\u0627 \u0628\u0647\u0628\u0648\u062f \u062f\u0647\u062f \u0648 \u0628\u0647 \u062a\u0639\u0627\u062f\u0644 \u0647\u0648\u0631\u0645\u0648\u0646\u06cc \u06a9\u0645\u06a9 \u06a9\u0646\u062f. \u0639\u0644\u0627\u0648\u0647 \u0628\u0631 \u0627\u06cc\u0646\u060c \u0627\u0645\u06af\u0627 3 \u0627\u0644\u062a\u0647\u0627\u0628 \u0628\u062f\u0646 \u0631\u0627 \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f\u060c \u0633\u0644\u0627\u0645\u062a \u067e\u0648\u0633\u062a \u0648 \u0645\u0648 \u0631\u0627 \u0628\u0647\u0628\u0648\u062f \u0645\u06cc\u200c\u0628\u062e\u0634\u062f.<\/span><\/p>\n<p style=\"text-align: right;\"><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 \u0641\u0648\u0627\u06cc\u062f \u0642\u0631\u0635 \u0627\u0645\u06af\u0627 \u06f3 \u062e\u0635\u0648\u0635\u0627 \u0628\u0631\u0627\u06cc \u0632\u0646\u0627\u0646 \u0631\u0627 \u0645\u0648\u0631\u062f \u0628\u0631\u0631\u0633\u06cc \u0642\u0631\u0627\u0631 \u062e\u0648\u0627\u0647\u06cc\u0645 \u062f\u0627\u062f. \u0622\u06af\u0627\u0647\u06cc \u0627\u0632 \u0641\u0648\u0627\u06cc\u062f \u0627\u06cc\u0646 \u0645\u06a9\u0645\u0644 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0628\u06cc\u0645\u0627\u0631\u06cc\u200c\u0647\u0627 \u0648 \u0627\u0631\u062a\u0642\u0627\u06cc \u06a9\u06cc\u0641\u06cc\u062a \u0632\u0646\u062f\u06af\u06cc \u0632\u0646\u0627\u0646 \u06a9\u0645\u06a9 \u06a9\u0646\u062f.<\/span><\/p>\n<h2 id=\"toc-%d9%82%d8%b1%d8%b5-%d8%a7%d9%85%da%af%d8%a7-%db%b3-%d8%a8%d8%b1%d8%a7%db%8c-%da%86%db%8c%d8%b3%d8%aa%d8%9f-%d9%88-%d8%a7%d9%86%d9%88%d8%a7%d8%b9-%d8%a2%d9%86-0\"  data-toc=\"true\"><b>\u0642\u0631\u0635 \u0627\u0645\u06af\u0627 \u06f3 \u0628\u0631\u0627\u06cc \u0686\u06cc\u0633\u062a\u061f \u0648 \u0627\u0646\u0648\u0627\u0639 \u0622\u0646<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u0627\u0645\u06af\u0627 \u06f3 \u06cc\u06a9\u06cc \u0627\u0632 \u062d\u06cc\u0627\u062a\u06cc\u200c\u062a\u0631\u06cc\u0646 \u0627\u0633\u06cc\u062f\u0647\u0627\u06cc \u0686\u0631\u0628 \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u062f\u0646 \u0642\u0627\u062f\u0631 \u0628\u0647 \u062a\u0648\u0644\u06cc\u062f \u0622\u0646 \u0646\u06cc\u0633\u062a \u0648 \u0628\u0627\u06cc\u062f \u0627\u0632 \u0637\u0631\u06cc\u0642 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u06cc\u0627 \u0645\u06a9\u0645\u0644\u200c\u0647\u0627 \u062f\u0631\u06cc\u0627\u0641\u062a \u0634\u0648\u062f. \u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 \u0627\u0646\u0648\u0627\u0639 \u0627\u0633\u06cc\u062f\u0647\u0627\u06cc \u0686\u0631\u0628 \u0627\u0645\u06af\u0627 \u06f3 \u0639\u0628\u0627\u0631\u062a\u200c\u0627\u0646\u062f \u0627\u0632:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">EPA (Eicosapentaenoic Acid)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">DHA (Docosahexaenoic Acid)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ALA (Alpha-Linolenic Acid)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0627\u0632 \u0645\u06cc\u0627\u0646 \u0627\u06cc\u0646\u200c\u0647\u0627\u060c EPA\u00a0 \u0648 DHA \u0645\u0639\u0645\u0648\u0644\u0627 \u062f\u0631 \u0645\u0646\u0627\u0628\u0639 \u062f\u0631\u06cc\u0627\u06cc\u06cc \u06cc\u0627\u0641\u062a \u0645\u06cc\u200c\u0634\u0648\u0646\u062f \u0648 \u0627\u062b\u0631\u0627\u062a \u0634\u0646\u0627\u062e\u062a\u0647\u200c\u0634\u062f\u0647\u200c\u062a\u0631\u06cc \u062f\u0631 \u0628\u062f\u0646 \u062f\u0627\u0631\u0646\u062f.<\/span><\/p>\n<h3><b>\u0627\u0645\u06af\u0627 3 \u0628\u0631\u0627\u06cc \u0686\u06cc \u062e\u0648\u0628\u0647\u061f<\/b><\/h3>\n<figure class=\"block-table\">\n<table>\n<tbody>\n<tr>\n<td><b>\u0627\u062b\u0631 \u0627\u0635\u0644\u06cc<\/b><\/td>\n<td><b>\u062a\u0648\u0636\u06cc\u062d<\/b><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u0628\u0647\u0628\u0648\u062f \u063a\u0634\u0627\u06cc \u0633\u0644\u0648\u0644\u06cc<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0648 \u0646\u0641\u0648\u0630\u067e\u0630\u06cc\u0631\u06cc \u0633\u0644\u0648\u0644<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u0636\u062f \u0627\u0644\u062a\u0647\u0627\u0628<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u06a9\u0627\u0647\u0634 \u062a\u0648\u0631\u0645 \u0648 \u062f\u0631\u062f \u0645\u0641\u0627\u0635\u0644<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u0633\u0644\u0627\u0645\u062a \u0639\u0631\u0648\u0642<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u06a9\u0627\u0647\u0634 \u0641\u0634\u0627\u0631 \u062e\u0648\u0646 \u0648 \u062a\u0631\u06cc\u200c\u06af\u0644\u06cc\u0633\u06cc\u0631\u06cc\u062f<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u0628\u0647\u0628\u0648\u062f \u0645\u063a\u0632 \u0648 \u0627\u0639\u0635\u0627\u0628<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u062a\u0642\u0648\u06cc\u062a \u062d\u0627\u0641\u0638\u0647 \u0648 \u062e\u0644\u0642<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u062a\u0646\u0638\u06cc\u0645 \u0647\u0648\u0631\u0645\u0648\u0646<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u062a\u0639\u0627\u062f\u0644 \u0642\u0627\u0639\u062f\u06af\u06cc \u0648 \u06cc\u0627\u0626\u0633\u06af\u06cc<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<p><span style=\"font-weight: 400;\">\u0637\u0628\u0642 \u06af\u0632\u0627\u0631\u0634 \u0633\u0627\u0632\u0645\u0627\u0646 \u0645\u0644\u06cc \u0633\u0644\u0627\u0645\u062a \u0622\u0645\u0631\u06cc\u06a9\u0627<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Omega3FattyAcids-Consumer\/\" target=\"_blank\" rel=\"noopener\"> <b>NIH<\/b><\/a><span style=\"font-weight: 400;\">:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0645\u06af\u0627 \u06f3 \u0646\u0642\u0634 \u0645\u062d\u0648\u0631\u06cc \u062f\u0631 \u0645\u0648\u0627\u0631\u062f \u0633\u0644\u0627\u0645\u062a \u0642\u0644\u0628\u060c \u0645\u063a\u0632\u060c \u0627\u0633\u062a\u062e\u0648\u0627\u0646\u060c \u067e\u0648\u0633\u062a\u060c \u0633\u06cc\u0633\u062a\u0645 \u0627\u06cc\u0645\u0646\u06cc \u0648 \u062a\u0646\u0638\u06cc\u0645 \u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u06cc\u0641\u0627 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><\/p>\n<h2 id=\"toc-%d9%81%d9%88%d8%a7%db%8c%d8%af-%d9%82%d8%b1%d8%b5-%d8%a7%d9%85%da%af%d8%a7-3-%d8%a8%d8%b1%d8%a7%db%8c-%d8%b2%d9%86%d8%a7%d9%86%d8%9b-%da%86%d9%87-%d9%85%d8%b2%d8%a7%db%8c%d8%a7%db%8c%db%8c-%d8%af-1\"  data-toc=\"true\"><b>\u0641\u0648\u0627\u06cc\u062f \u0642\u0631\u0635 \u0627\u0645\u06af\u0627 3 \u0628\u0631\u0627\u06cc \u0632\u0646\u0627\u0646\u061b \u0686\u0647 \u0645\u0632\u0627\u06cc\u0627\u06cc\u06cc \u062f\u0627\u0631\u062f\u061f<\/b><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-94061 size-full\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/03\/1.webp\" alt=\"\u0641\u0648\u0627\u06cc\u062f \u0642\u0631\u0635 \u0627\u0645\u06af\u0627 3 \u0628\u0631\u0627\u06cc \u0632\u0646\u0627\u0646\u061b \u0686\u0647 \u0645\u0632\u0627\u06cc\u0627\u06cc\u06cc \u062f\u0627\u0631\u062f\u061f | \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628\" width=\"1080\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/03\/1.webp 1080w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/03\/1-300x175.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/03\/1-1024x597.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/03\/1-768x448.webp 768w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0632\u0646\u0627\u0646 \u062f\u0631 \u0645\u0631\u0627\u062d\u0644 \u0645\u062e\u062a\u0644\u0641 \u0632\u0646\u062f\u06af\u06cc \u062e\u0648\u062f \u0646\u0633\u0628\u062a \u0628\u0647 \u0645\u0631\u062f\u0627\u0646 \u062f\u0631 \u0645\u0639\u0631\u0636 \u0646\u0648\u0633\u0627\u0646\u0627\u062a \u0647\u0648\u0631\u0645\u0648\u0646\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u0647\u0633\u062a\u0646\u062f. \u0628\u062f\u0646 \u0632\u0646\u0627\u0646\u060c \u0628\u0647\u200c\u0648\u06cc\u0698\u0647 \u062f\u0631 \u062f\u0648\u0631\u0647\u200c\u0647\u0627\u06cc \u062e\u0627\u0635 \u0647\u0648\u0631\u0645\u0648\u0646\u06cc \u0648 \u062d\u062a\u06cc \u062f\u0648\u0631\u0627\u0646 \u067e\u0631\u0627\u0633\u062a\u0631\u0633 \u06a9\u0627\u0631\u06cc \u0646\u06cc\u0627\u0632 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0628\u0647 \u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0627\u0641\u06cc \u0627\u0645\u06af\u0627 \u06f3 \u062f\u0627\u0631\u0646\u062f.<\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\">\u06a9\u0627\u0647\u0634 \u062f\u0631\u062f\u0647\u0627\u06cc \u0642\u0627\u0639\u062f\u06af\u06cc \u0648 \u062a\u0646\u0638\u06cc\u0645 \u0686\u0631\u062e\u0647 \u0647\u0648\u0631\u0645\u0648\u0646\u06cc<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u06a9\u0645\u06a9 \u0628\u0647 \u0628\u0627\u0631\u0648\u0631\u06cc \u0648 \u0634\u06cc\u0631\u062f\u0647\u06cc \u0632\u0646\u0627\u0646<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u06a9\u0627\u0647\u0634 \u062e\u0637\u0631 \u0628\u06cc\u0645\u0627\u0631\u06cc\u200c\u0647\u0627\u06cc \u0642\u0644\u0628\u06cc \u062f\u0631 \u0632\u0646\u0627\u0646<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u06a9\u0627\u0647\u0634 \u0627\u0636\u0637\u0631\u0627\u0628 \u0648 \u0627\u0641\u0633\u0631\u062f\u06af\u06cc \u0632\u0646\u0627\u0646<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0633\u0644\u0627\u0645\u062a \u067e\u0648\u0633\u062a\u060c \u0645\u0648 \u0648 \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u067e\u06cc\u0631\u06cc \u0632\u0648\u062f\u0631\u0633<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0628\u0647\u0628\u0648\u062f \u0639\u0645\u0644\u06a9\u0631\u062f \u0645\u063a\u0632 \u0648 \u062d\u0627\u0641\u0638\u0647<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0<\/span><span style=\"font-weight: 400;\">\u0628\u0647\u0628\u0648\u062f \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0648 \u06a9\u0645\u06a9 \u0628\u0647 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0<\/span><span style=\"font-weight: 400;\">\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<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0<\/span><span style=\"font-weight: 400;\">\u0628\u0647\u0628\u0648\u062f \u0633\u0644\u0627\u0645\u062a \u0645\u0641\u0627\u0635\u0644 \u0648 \u06a9\u0627\u0647\u0634 \u0622\u0631\u062a\u0631\u06cc\u062a \u062f\u0631 \u0632\u0646\u0627\u0646<\/span><\/li>\n<\/ol>\n<h3><b>\u06f1. \u06a9\u0627\u0647\u0634 \u062f\u0631\u062f\u0647\u0627\u06cc \u0642\u0627\u0639\u062f\u06af\u06cc \u0648 \u062a\u0646\u0638\u06cc\u0645 \u0686\u0631\u062e\u0647 \u0647\u0648\u0631\u0645\u0648\u0646\u06cc<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u06cc\u06a9\u06cc \u0627\u0632 \u062f\u063a\u062f\u063a\u0647\u200c\u0647\u0627\u06cc \u0634\u0627\u06cc\u0639 \u0632\u0646\u0627\u0646 \u062c\u0648\u0627\u0646\u060c \u062f\u0631\u062f\u0647\u0627\u06cc \u0642\u0627\u0639\u062f\u06af\u06cc\u060c \u0646\u0641\u062e\u060c \u0646\u0648\u0633\u0627\u0646\u0627\u062a \u062e\u0644\u0642\u06cc \u0648 \u0645\u0634\u06a9\u0644\u0627\u062a \u0647\u0648\u0631\u0645\u0648\u0646\u06cc \u0647\u0633\u062a\u0646\u062f. \u0645\u0637\u0627\u0644\u0639\u0647\u200c\u0627\u06cc \u062f\u0631 \u0646\u0634\u0631\u06cc\u0647<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21843877\/\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">American Journal\u00a0 <\/span><\/a><span style=\"font-weight: 400;\">\u00a0\u0646\u0634\u0627\u0646 \u062f\u0627\u062f \u06a9\u0647 \u0632\u0646\u0627\u0646 \u0645\u0635\u0631\u0641\u200c\u06a9\u0646\u0646\u062f\u0647 \u0627\u0645\u06af\u0627 \u06f3 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u0645\u0633\u06a9\u0646 \u06a9\u0645\u062a\u0631\u06cc \u062f\u0627\u0631\u0646\u062f.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0645\u06af\u0627 \u06f3 \u0628\u0627 \u062e\u0627\u0635\u06cc\u062a \u0636\u062f\u0627\u0644\u062a\u0647\u0627\u0628\u06cc\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0645\u06cc\u0632\u0627\u0646 \u067e\u0631\u0648\u0633\u062a\u0627\u06af\u0644\u0627\u0646\u062f\u06cc\u0646\u200c\u0647\u0627\u06cc \u0645\u0646\u0642\u0628\u0636\u200c\u06a9\u0646\u0646\u062f\u0647 \u0631\u062d\u0645 \u0631\u0627 \u06a9\u0627\u0647\u0634 \u062f\u0647\u062f \u0648 \u062f\u0631 \u0646\u062a\u06cc\u062c\u0647 \u062f\u0631\u062f\u0647\u0627\u06cc \u0642\u0627\u0639\u062f\u06af\u06cc \u0631\u0627 \u06a9\u0645 \u06a9\u0646\u062f. \u0645\u0635\u0631\u0641 \u0627\u0645\u06af\u0627 \u06f3 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0645\u0646\u0638\u0645\u200c\u062a\u0631 \u0634\u062f\u0646 \u0633\u06cc\u06a9\u0644 \u0642\u0627\u0639\u062f\u06af\u06cc \u06a9\u0645\u06a9 \u06a9\u0631\u062f\u0647 \u0648 \u062f\u0631 \u062a\u0646\u0638\u06cc\u0645 \u0647\u0648\u0631\u0645\u0648\u0646\u200c\u0647\u0627\u06cc\u06cc \u0645\u0627\u0646\u0646\u062f \u0627\u0633\u062a\u0631\u0648\u0698\u0646 \u0648 \u067e\u0631\u0648\u0698\u0633\u062a\u0631\u0648\u0646 \u0646\u0642\u0634 \u0627\u0633\u0627\u0633\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f.<\/span><\/p>\n<h3><b>\u06f2. <\/b><b>\u0641\u0648\u0627\u06cc\u062f \u0642\u0631\u0635 \u0627\u0645\u06af\u0627 3 \u0628\u0631\u0627\u06cc \u0632\u0646\u0627\u0646<\/b><b>\u061b \u06a9\u0645\u06a9 \u0628\u0647 \u0628\u0627\u0631\u0648\u0631\u06cc \u0648 \u0634\u06cc\u0631\u062f\u0647\u06cc<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0627\u0645\u06af\u0627 \u06f3 \u0628\u0647 \u0628\u0647\u0628\u0648\u062f \u0633\u0637\u062d \u0647\u0648\u0631\u0645\u0648\u0646\u200c\u0647\u0627\u060c \u06a9\u06cc\u0641\u06cc\u062a \u062a\u062e\u0645\u06a9\u060c \u06a9\u0627\u0647\u0634 \u0627\u0644\u062a\u0647\u0627\u0628 \u0631\u062d\u0645\u06cc \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0634\u0627\u0646\u0633 \u0628\u0627\u0631\u0648\u0631\u06cc \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0632 \u062c\u0645\u0644\u0647 \u062f\u06cc\u06af\u0631 \u0645\u0632\u0627\u06cc\u0627\u06cc \u0642\u0631\u0635 \u0627\u0645\u06af\u0627 3 \u0628\u0631\u0627\u06cc \u0628\u0627\u0631\u0648\u0631\u06cc \u0648 \u0634\u06cc\u0631\u062f\u0647\u06cc:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u0631\u0634\u062f \u0633\u0627\u0644\u0645 \u0645\u063a\u0632 \u0648 \u0634\u0628\u06a9\u06cc\u0647 \u062c\u0646\u06cc\u0646<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u06a9\u0627\u0647\u0634 \u0627\u062d\u062a\u0645\u0627\u0644 \u0632\u0627\u06cc\u0645\u0627\u0646 \u0632\u0648\u062f\u0631\u0633<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0627\u0641\u0633\u0631\u062f\u06af\u06cc \u067e\u0633 \u0627\u0632 \u0632\u0627\u06cc\u0645\u0627\u0646<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u062a\u0634\u06a9\u06cc\u0644 \u0633\u06cc\u0633\u062a\u0645 \u0639\u0635\u0628\u06cc \u0633\u0627\u0644\u0645 \u062c\u0646\u06cc\u0646<\/span><\/li>\n<\/ul>\n<h3><b>\u06f3. \u0641\u0648\u0627\u06cc\u062f \u0642\u0631\u0635 \u0627\u0645\u06af\u0627 3 \u0628\u0631\u0627\u06cc \u0632\u0646\u0627\u0646\u061b \u06a9\u0627\u0647\u0634 \u062e\u0637\u0631 \u0628\u06cc\u0645\u0627\u0631\u06cc\u200c\u0647\u0627\u06cc \u0642\u0644\u0628\u06cc<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0628\u06cc\u0645\u0627\u0631\u06cc\u200c\u0647\u0627\u06cc \u0642\u0644\u0628\u06cc \u0639\u0627\u0645\u0644 \u0627\u0635\u0644\u06cc \u0645\u0631\u06af\u200c \u0648\u0645\u06cc\u0631 \u0632\u0646\u0627\u0646 \u062f\u0631 \u062c\u0647\u0627\u0646 \u0647\u0633\u062a\u0646\u062f. \u0628\u0647 \u0648\u06cc\u0698\u0647 \u067e\u0633 \u0627\u0632 \u06cc\u0627\u0626\u0633\u06af\u06cc \u06a9\u0647 \u0631\u06cc\u0633\u06a9 \u0628\u06cc\u0645\u0627\u0631\u06cc \u0642\u0644\u0628\u06cc\u200c\u0639\u0631\u0648\u0642\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc\u200c\u06cc\u0627\u0628\u062f\u060c \u0637\u0628\u0642 \u06af\u0632\u0627\u0631\u0634<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/fats\/omega-3-fatty-acids\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">American Heart Association<\/span><\/a><span style=\"font-weight: 400;\">\u060c \u0627\u0633\u06cc\u062f\u0647\u0627\u06cc \u0686\u0631\u0628 \u0627\u0645\u06af\u0627 \u06f3 \u0628\u0647 \u0686\u0646\u062f \u0631\u0648\u0634 \u0628\u0627\u0639\u062b \u0633\u0644\u0627\u0645\u062a \u0642\u0644\u0628 \u0648 \u0639\u0631\u0648\u0642 \u0632\u0646\u0627\u0646 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u06a9\u0627\u0647\u0634 \u0633\u0637\u062d \u062a\u0631\u06cc\u200c\u06af\u0644\u06cc\u0633\u06cc\u0631\u06cc\u062f \u062e\u0648\u0646<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u06a9\u0627\u0647\u0634 \u0641\u0634\u0627\u0631 \u062e\u0648\u0646<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0628\u0647\u0628\u0648\u062f \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0639\u0631\u0648\u0642\u060c<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u06a9\u0627\u0647\u0634 \u0627\u0644\u062a\u0647\u0627\u0628 \u062f\u0627\u062e\u0644 \u0639\u0631\u0648\u0642\u06cc \u0648 \u06a9\u0627\u0647\u0634 \u0644\u062e\u062a\u0647 \u0634\u062f\u0646 \u062e\u0648\u0646<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u06a9\u0627\u0647\u0634 \u0631\u06cc\u0633\u06a9 \u062d\u0645\u0644\u0627\u062a \u0642\u0644\u0628\u06cc \u062f\u0631 \u0632\u0646\u0627\u0646<\/span><\/li>\n<\/ul>\n<h3><b>\u06f4. \u0633\u0644\u0627\u0645\u062a \u0631\u0648\u0627\u0646\u060c \u0628\u0647\u0628\u0648\u062f \u062e\u0644\u0642\u200c\u0648\u062e\u0648\u060c \u06a9\u0627\u0647\u0634 \u0627\u0636\u0637\u0631\u0627\u0628 \u0648 \u0627\u0641\u0633\u0631\u062f\u06af\u06cc \u0632\u0646\u0627\u0646<\/b><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-94062 size-full\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/03\/2.webp\" alt=\"\u0633\u0644\u0627\u0645\u062a \u0631\u0648\u0627\u0646\u060c \u0628\u0647\u0628\u0648\u062f \u062e\u0644\u0642\u200c\u0648\u062e\u0648\u060c \u06a9\u0627\u0647\u0634 \u0627\u0636\u0637\u0631\u0627\u0628 \u0648 \u0627\u0641\u0633\u0631\u062f\u06af\u06cc \u0632\u0646\u0627\u0646 | \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628\" width=\"1080\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/03\/2.webp 1080w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/03\/2-300x175.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/03\/2-1024x597.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/03\/2-768x448.webp 768w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0632\u0646\u0627\u0646 \u062f\u0648 \u0628\u0631\u0627\u0628\u0631 \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u0645\u0631\u062f\u0627\u0646 \u062f\u0631 \u0645\u0639\u0631\u0636 \u0627\u0641\u0633\u0631\u062f\u06af\u06cc \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u06af\u06cc\u0631\u0646\u062f. \u0645\u0635\u0631\u0641 \u0627\u0645\u06af\u0627 \u06f3 \u0628\u0627\u0639\u062b \u0628\u0647\u0628\u0648\u062f \u0627\u0646\u062a\u0642\u0627\u0644\u200c\u062f\u0647\u0646\u062f\u0647\u200c\u0647\u0627\u06cc \u0639\u0635\u0628\u06cc \u0645\u062b\u0644 \u0633\u0631\u0648\u062a\u0648\u0646\u06cc\u0646 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0628\u0647 \u06a9\u0627\u0647\u0634 \u0639\u0644\u0627\u0626\u0645 \u0627\u0641\u0633\u0631\u062f\u06af\u06cc \u0648 \u0627\u0636\u0637\u0631\u0627\u0628 \u0631\u0648\u0632\u0645\u0631\u0647 \u0632\u0646\u0627\u0646 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0647\u0645\u0686\u0646\u06cc\u0646\u060c \u0645\u0635\u0631\u0641 \u0627\u0645\u06af\u0627 \u06f3 \u062f\u0631 \u06a9\u0646\u062a\u0631\u0644 \u0646\u0648\u0633\u0627\u0646\u0627\u062a \u062e\u0644\u0642\u06cc PMS \u0628\u0633\u06cc\u0627\u0631 \u0645\u0648\u062b\u0631 \u0627\u0633\u062a.<\/span><\/p>\n<h3><b>\u06f5. \u0641\u0648\u0627\u06cc\u062f \u0642\u0631\u0635 \u0627\u0645\u06af\u0627 3 \u0628\u0631\u0627\u06cc \u0632\u0646\u0627\u0646\u061b \u0633\u0644\u0627\u0645\u062a \u067e\u0648\u0633\u062a\u060c \u0645\u0648 \u0648 \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u067e\u06cc\u0631\u06cc \u0632\u0648\u062f\u0631\u0633<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-94063\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/03\/3.webp\" alt=\"\u0641\u0648\u0627\u06cc\u062f \u0642\u0631\u0635 \u0627\u0645\u06af\u0627 3 \u0628\u0631\u0627\u06cc \u0632\u0646\u0627\u0646\u061b \u0633\u0644\u0627\u0645\u062a \u067e\u0648\u0633\u062a\u060c \u0645\u0648 \u0648 \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u067e\u06cc\u0631\u06cc \u0632\u0648\u062f\u0631\u0633 | \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628\" width=\"1080\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/03\/3.webp 1080w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/03\/3-300x175.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/03\/3-1024x597.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/03\/3-768x448.webp 768w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0642\u0631\u0635 \u0627\u0645\u06af\u0627 \u06f3 \u0628\u0631\u0627\u06cc \u0633\u0644\u0627\u0645\u062a \u067e\u0648\u0633\u062a \u0632\u0646\u0627\u0646 \u0641\u0648\u0627\u06cc\u062f \u0632\u06cc\u0631 \u062f\u0627\u0631\u062f:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u06a9\u0627\u0647\u0634 \u062e\u0634\u06a9\u06cc \u067e\u0648\u0633\u062a \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0631\u0637\u0648\u0628\u062a<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u06a9\u0627\u0647\u0634 \u0622\u06a9\u0646\u0647\u200c\u0647\u0627\u06cc \u0627\u0644\u062a\u0647\u0627\u0628\u06cc<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0645\u062d\u0627\u0641\u0638\u062a \u0627\u0632 \u067e\u0648\u0633\u062a \u062f\u0631 \u0628\u0631\u0627\u0628\u0631 \u0627\u0634\u0639\u0647 UV<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0641\u0632\u0627\u06cc\u0634 \u06a9\u0644\u0627\u0698\u0646\u200c\u0633\u0627\u0632\u06cc<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u06a9\u0627\u0647\u0634 \u062e\u0637\u0648\u0637 \u0631\u06cc\u0632 \u0648 \u0686\u06cc\u0646\u200c\u0648\u0686\u0631\u0648\u06a9<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u062a\u062d\u0642\u06cc\u0642\u0627\u062a<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7074425\/\" target=\"_blank\" rel=\"noopener\"> <b>Journal of Clinical Medicine<\/b><\/a> <span style=\"font-weight: 400;\">\u0646\u0634\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f DHA \u0648 EPA \u0628\u0627 \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0627\u0644\u062a\u0647\u0627\u0628 \u067e\u0648\u0633\u062a\u060c \u0646\u0642\u0634 \u0636\u062f \u067e\u06cc\u0631\u06cc \u062f\u0627\u0631\u0646\u062f.<\/span><\/p>\n<h3><b>\u06f6. \u0641\u0648\u0627\u06cc\u062f \u0642\u0631\u0635 \u0627\u0645\u06af\u0627 3 \u0628\u0631\u0627\u06cc \u0632\u0646\u0627\u0646\u061b \u0628\u0647\u0628\u0648\u062f \u0639\u0645\u0644\u06a9\u0631\u062f \u0645\u063a\u0632 \u0648 \u062d\u0627\u0641\u0638\u0647<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0632\u0646\u0627\u0646 \u0628\u0647\u200c\u062e\u0635\u0648\u0635 \u062f\u0631 \u062f\u0648\u0631\u0627\u0646 \u06cc\u0627\u0626\u0633\u06af\u06cc \u0628\u06cc\u0634\u062a\u0631 \u062f\u0631 \u0645\u0639\u0631\u0636 \u06a9\u0627\u0647\u0634 \u062d\u0627\u0641\u0638\u0647 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u06af\u06cc\u0631\u0646\u062f. DHA\u060c \u0628\u06cc\u0634\u062a\u0631 \u062d\u062c\u0645 \u0645\u063a\u0632 \u0631\u0627 \u062a\u0634\u06a9\u06cc\u0644 \u0645\u06cc\u200c\u062f\u0647\u062f \u0648 \u06a9\u0645\u0628\u0648\u062f \u0622\u0646 \u0628\u0627\u0639\u062b \u0636\u0639\u0641 \u0634\u0646\u0627\u062e\u062a\u06cc \u0645\u06cc\u200c\u0634\u0648\u062f. \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646\u060c \u0645\u0635\u0631\u0641 \u0627\u0645\u06af\u0627 \u06f3 \u062e\u0637\u0631 \u0622\u0644\u0632\u0627\u06cc\u0645\u0631 \u0648 \u0632\u0648\u0627\u0644 \u0634\u0646\u0627\u062e\u062a\u06cc \u0631\u0627 \u062f\u0631 \u0632\u0646\u0627\u0646 \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f.<\/span><\/p>\n<h3><b>\u06f7. <\/b><b>\u06a9\u0645\u06a9 \u0628\u0647 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0632\u0646\u0627\u0646\u061b \u0627\u0645\u06af\u0627 3 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u062e\u0648\u0628\u0647\u061f<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-94064\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/03\/4.webp\" alt=\"\u06a9\u0645\u06a9 \u0628\u0647 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0632\u0646\u0627\u0646\u061b \u0627\u0645\u06af\u0627 3 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u062e\u0648\u0628\u0647\u061f | \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628\" width=\"1080\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/03\/4.webp 1080w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/03\/4-300x175.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/03\/4-1024x597.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/03\/4-768x448.webp 768w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0627\u0645\u06af\u0627 \u06f3 \u06a9\u0644\u06cc\u062f \u0644\u0627\u063a\u0631\u06cc \u0646\u06cc\u0633\u062a\u060c \u0627\u0645\u0627 \u0628\u0647\u200c\u0639\u0646\u0648\u0627\u0646 \u0645\u06a9\u0645\u0644\u06cc \u062f\u0631 \u06a9\u0646\u0627\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-%D8%B3%D8%A7%D9%84%D9%85\/\"> <span style=\"font-weight: 400;\">\u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc<\/span><\/a><span style=\"font-weight: 400;\"> \u0645\u0646\u0627\u0633\u0628 \u0648 \u0648\u0631\u0632\u0634 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0645\u0641\u06cc\u062f \u0628\u0627\u0634\u062f. \u0627\u0645\u06af\u0627 \u06f3 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062f\u0631 \u0645\u0648\u0627\u0631\u062f \u0632\u06cc\u0631 \u0628\u0647 \u0632\u0646\u0627\u0646 \u06a9\u0645\u06a9 \u06a9\u0646\u062f:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u062a\u0647\u0627\u0628 \u0628\u062f\u0646\u06cc \u0631\u0627 \u06a9\u0645 \u0645\u06cc\u200c\u06a9\u0646\u062f<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0645\u0642\u0627\u0648\u0645\u062a \u0628\u0647 \u0627\u0646\u0633\u0648\u0644\u06cc\u0646 \u0631\u0627 \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0633\u0648\u062e\u062a\u200c\u0648\u0633\u0627\u0632 \u0686\u0631\u0628\u06cc \u0631\u0627 \u0628\u0647\u0628\u0648\u062f \u0645\u06cc\u200c\u062f\u0647\u062f<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0628\u0647 \u0632\u0646\u0627\u0646 \u0645\u0628\u062a\u0644\u0627 \u0628\u0647 \u0686\u0627\u0642\u06cc \u0647\u0648\u0631\u0645\u0648\u0646\u06cc (PCOS) \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><\/li>\n<\/ul>\n<h3><b>\u06f8. \u0641\u0648\u0627\u06cc\u062f \u0642\u0631\u0635 \u0627\u0645\u06af\u0627 3 \u0628\u0631\u0627\u06cc \u0632\u0646\u0627\u0646\u061b \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<\/b><\/h3>\n<figure class=\"block-table\">\n<table>\n<tbody>\n<tr>\n<td><b>\u0627\u062b\u0631 \u0627\u0635\u0644\u06cc<\/b><\/td>\n<td><b>\u062a\u0648\u0636\u06cc\u062d<\/b><\/td>\n<td><b>\u0645\u06a9\u0627\u0646\u06cc\u0633\u0645 \u0627\u062b\u0631<\/b><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u0633\u0631\u0637\u0627\u0646 \u0632\u0646\u0627\u0646<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u06a9\u0627\u0647\u0634 \u0631\u06cc\u0633\u06a9 \u067e\u0633\u062a\u0627\u0646 \u0648 \u062a\u062e\u0645\u062f\u0627\u0646<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u06a9\u0627\u0647\u0634 \u0627\u0644\u062a\u0647\u0627\u0628\u060c \u0631\u0634\u062f \u0633\u0644\u0648\u0644\u06cc \u063a\u06cc\u0631\u0637\u0628\u06cc\u0639\u06cc<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u062f\u06cc\u0627\u0628\u062a<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0628\u0647\u0628\u0648\u062f \u062d\u0633\u0627\u0633\u06cc\u062a \u0627\u0646\u0633\u0648\u0644\u06cc\u0646<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u06a9\u0627\u0647\u0634 \u0627\u0644\u062a\u0647\u0627\u0628\u060c \u062a\u0646\u0638\u06cc\u0645 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u06af\u0644\u0648\u06a9\u0632<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u067e\u0648\u06a9\u06cc \u0627\u0633\u062a\u062e\u0648\u0627\u0646 \u06cc\u0627\u0626\u0633\u06af\u06cc<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u062d\u0641\u0638 \u062a\u0631\u0627\u06a9\u0645 \u0648 \u0627\u0633\u062a\u062d\u06a9\u0627\u0645<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u062a\u0642\u0648\u06cc\u062a \u0641\u0639\u0627\u0644\u06cc\u062a \u0627\u0633\u062a\u0626\u0648\u0628\u0644\u0627\u0633\u062a\u060c \u06a9\u0627\u0647\u0634 \u062a\u062d\u0644\u06cc\u0644 \u0627\u0633\u062a\u062e\u0648\u0627\u0646<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<h3><b>\u06f9. \u0628\u0647\u0628\u0648\u062f \u0633\u0644\u0627\u0645\u062a \u0645\u0641\u0627\u0635\u0644 \u0648 \u06a9\u0627\u0647\u0634 \u0622\u0631\u062a\u0631\u06cc\u062a \u062f\u0631 \u0632\u0646\u0627\u0646<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0632\u0646\u0627\u0646 \u0628\u0647 \u062f\u0644\u06cc\u0644 \u0646\u0648\u0633\u0627\u0646\u0627\u062a \u0627\u0633\u062a\u0631\u0648\u0698\u0646\u060c \u0628\u06cc\u0634\u062a\u0631 \u0628\u0647 \u0622\u0631\u062a\u0631\u06cc\u062a \u0648 \u062f\u0631\u062f \u0645\u0641\u0627\u0635\u0644 \u0645\u0628\u062a\u0644\u0627 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f. \u0627\u0645\u06af\u0627 \u06f3 \u0627\u0644\u062a\u0647\u0627\u0628 \u0645\u0641\u0635\u0644\u06cc \u0631\u0627 \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f.<\/span><\/p>\n<h2 id=\"toc-%da%86%d9%87-%da%af%d8%b1%d9%88%d9%87%db%8c-%d8%a7%d8%b2-%d8%b2%d9%86%d8%a7%d9%86-%d8%a8%d9%87-%d8%a7%d9%85%da%af%d8%a7-%db%b3-%d8%a8%db%8c%d8%b4%d8%aa%d8%b1%db%8c-%d9%86%db%8c%d8%a7%d8%b2-%d8%af-2\"  data-toc=\"true\"><b>\u0686\u0647 \u06af\u0631\u0648\u0647\u06cc \u0627\u0632 \u0632\u0646\u0627\u0646 \u0628\u0647 \u0627\u0645\u06af\u0627 \u06f3 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u0646\u062f\u061f<\/b><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-94065 size-full\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/03\/5.webp\" alt=\"\u0686\u0647 \u06af\u0631\u0648\u0647\u06cc \u0627\u0632 \u0632\u0646\u0627\u0646 \u0628\u0647 \u0627\u0645\u06af\u0627 \u06f3 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u0646\u062f\u061f | \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628\" width=\"1080\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/03\/5.webp 1080w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/03\/5-300x175.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/03\/5-1024x597.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/03\/5-768x448.webp 768w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u062f\u0631\u0633\u062a \u0627\u0633\u062a \u06a9\u0647 \u062a\u0645\u0627\u0645\u06cc \u0628\u0627\u0646\u0648\u0627\u0646 \u0628\u0647 \u0627\u0645\u06af\u0627 3 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u0646\u062f \u0627\u0645\u0627 \u067e\u06cc\u0634\u0646\u0647\u0627\u062f \u0645\u06cc \u0634\u0648\u062f \u0627\u06cc\u0646 \u06af\u0631\u0648\u0647 \u0627\u0632 \u0628\u0627\u0646\u0648\u0627\u0646 \u0627\u0645\u06af\u0627 3 \u0628\u06cc\u0634\u062a\u0631\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0646\u0646\u062f:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0632\u0646\u0627\u0646 \u062f\u0627\u0631\u0627\u06cc\u00a0 PMS<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0632\u0646\u0627\u0646 \u0645\u0628\u062a\u0644\u0627 \u0628\u0647\u00a0 PCOS<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0632\u0646\u0627\u0646 \u0628\u0627\u0631\u062f\u0627\u0631 \u0648 \u0634\u06cc\u0631\u062f\u0647<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0632\u0646\u0627\u0646 \u06cc\u0627\u0626\u0633\u0647<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0641\u0631\u0627\u062f \u0628\u0627 \u0627\u0633\u062a\u0631\u0633 \u0628\u0627\u0644\u0627<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0641\u0631\u0627\u062f \u0628\u0627 \u0631\u0698\u06cc\u0645 \u06a9\u0645\u200c\u0686\u0631\u0628<\/span><\/li>\n<\/ul>\n<h2><b>\u0646\u062d\u0648\u0647 \u0645\u0635\u0631\u0641 \u0627\u0645\u06af\u0627 3\u061b \u0645\u06cc\u0632\u0627\u0646 \u062a\u0648\u0635\u06cc\u0647 \u200c\u0634\u062f\u0647 \u0628\u0631\u0627\u06cc \u0632\u0646\u0627\u0646<\/b><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-94066 size-full\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/03\/6.webp\" alt=\"\u0646\u062d\u0648\u0647 \u0645\u0635\u0631\u0641 \u0627\u0645\u06af\u0627 3\u061b \u0645\u06cc\u0632\u0627\u0646 \u062a\u0648\u0635\u06cc\u0647 \u200c\u0634\u062f\u0647 \u0628\u0631\u0627\u06cc \u0632\u0646\u0627\u0646 | \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628\" width=\"1080\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/03\/6.webp 1080w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/03\/6-300x175.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/03\/6-1024x597.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/03\/6-768x448.webp 768w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/p>\n<figure class=\"block-table\">\n<table>\n<tbody>\n<tr>\n<td><b>\u0633\u0646 \u0648 \u0634\u0631\u0627\u06cc\u0637<\/b><\/td>\n<td><b>\u0645\u06cc\u0632\u0627\u0646 \u0648 \u062f\u0648\u0632 \u0645\u0635\u0631\u0641 \u0631\u0648\u0632\u0627\u0646\u0647<\/b><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u0632\u0646\u0627\u0646 \u0628\u0627\u0644\u063a<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u06f2\u06f5\u06f0 \u062a\u0627 \u06f5\u06f0\u06f0 \u0645\u06cc\u0644\u06cc\u200c\u06af\u0631\u0645 EPA \u0648 DHA<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u0632\u0646\u0627\u0646 \u0628\u0627\u0631\u062f\u0627\u0631<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u062d\u062f\u0627\u0642\u0644 \u06f2\u06f0\u06f0\u2013\u06f3\u06f0\u06f0 \u0645\u06cc\u0644\u06cc\u200c\u06af\u0631\u0645\u00a0 DHA<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u0632\u0646\u0627\u0646 \u0628\u0627 \u0627\u0641\u0633\u0631\u062f\u06af\u06cc \u06cc\u0627 \u0627\u0644\u062a\u0647\u0627\u0628<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u06f1\u06f0\u06f0\u06f0\u2013\u06f2\u06f0\u06f0\u06f0 \u0645\u06cc\u0644\u06cc\u200c\u06af\u0631\u0645 EPA<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<h2 id=\"toc-%d9%86%da%a9%d8%a7%d8%aa-%d9%85%d9%87%d9%85-%d9%85%d8%b5%d8%b1%d9%81-%d8%a7%d9%85%da%af%d8%a7-3-%d8%a8%d8%b1%d8%a7%db%8c-%d8%b2%d9%86%d8%a7%d9%86-3\"  data-toc=\"true\"><b>\u0646\u06a9\u0627\u062a \u0645\u0647\u0645 \u0645\u0635\u0631\u0641 \u0627\u0645\u06af\u0627 3 \u0628\u0631\u0627\u06cc \u0632\u0646\u0627\u0646<\/b><\/h2>\n<ul>\n<li><span style=\"font-weight: 400;\">\u062a\u0648\u062c\u0647 \u0628\u0647 \u062a\u0631\u06a9\u06cc\u0628 EPA\/DHA<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0645\u0634\u0648\u0631\u062a \u0628\u0627<\/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><\/li>\n<li><span style=\"font-weight: 400;\">\u0639\u062f\u0645 \u0645\u0635\u0631\u0641 \u0647\u0645\u0632\u0645\u0627\u0646 \u062f\u0627\u0631\u0648\u0647\u0627\u06cc \u0631\u0642\u06cc\u0642\u200c\u06a9\u0646\u0646\u062f\u0647 \u062e\u0648\u0646<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0639\u062f\u0645 \u062c\u0627\u06cc\u06af\u0632\u06cc\u0646\u06cc \u0645\u06a9\u0645\u0644 \u0627\u0645\u06af\u0627 \u06f3 \u0628\u0627 \u0631\u0698\u06cc\u0645<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0631\u0639\u0627\u06cc\u062a \u0633\u0628\u06a9 \u0632\u0646\u062f\u06af\u06cc \u0633\u0627\u0644\u0645<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0645\u0635\u0631\u0641 \u0627\u0645\u06af\u0627 \u06f3 \u0628\u0631\u0627\u06cc \u0632\u0646\u0627\u0646 \u0632\u0645\u0627\u0646\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc\u0646 \u0641\u0627\u06cc\u062f\u0647 \u0631\u0627 \u062f\u0627\u0631\u062f \u06a9\u0647 \u0627\u0632 \u0645\u06a9\u0645\u0644\u06cc \u0628\u0627 \u062a\u0631\u06a9\u06cc\u0628 \u0627\u0633\u062a\u0627\u0646\u062f\u0627\u0631\u062f EPA \u0648 DHA \u0648 \u0645\u0646\u0627\u0628\u0639 \u0628\u0627 \u06a9\u06cc\u0641\u06cc\u062a \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0634\u0648\u062f\u061b \u0628\u0647 \u0648\u06cc\u0698\u0647 \u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u0628\u0627\u0631\u062f\u0627\u0631 \u0647\u0633\u062a\u0646\u062f \u06cc\u0627 \u0642\u0635\u062f \u0628\u0627\u0631\u062f\u0627\u0631\u06cc \u062f\u0627\u0631\u0646\u062f. \u0647\u0645\u0686\u0646\u06cc\u0646\u060c \u06a9\u0633\u0627\u0646\u06cc \u06a9\u0647 \u062f\u0627\u0631\u0648\u0647\u0627\u06cc \u0631\u0642\u06cc\u0642\u200c\u06a9\u0646\u0646\u062f\u0647 \u062e\u0648\u0646 \u0645\u0635\u0631\u0641 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u06cc\u0627 \u0627\u062e\u06cc\u0631\u0627\u064b \u062c\u0631\u0627\u062d\u06cc \u062f\u0627\u0634\u062a\u0647\u200c\u0627\u0646\u062f\u060c \u0628\u0627\u06cc\u062f \u0627\u062d\u062a\u06cc\u0627\u0637 \u06a9\u0646\u0646\u062f\u060c \u0632\u06cc\u0631\u0627 \u0627\u0645\u06af\u0627 \u06f3 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0627\u062b\u0631 \u0636\u062f \u0627\u0646\u0639\u0642\u0627\u062f\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0641\u0631\u0627\u0645\u0648\u0634 \u0646\u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0627\u06cc\u0646 \u0645\u06a9\u0645\u0644 \u062c\u0627\u06cc\u06af\u0632\u06cc\u0646 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0633\u0627\u0644\u0645 \u0646\u06cc\u0633\u062a \u0648 \u0628\u0631\u0627\u06cc \u062a\u0627\u062b\u06cc\u0631 \u0628\u0647\u062a\u0631\u060c \u0628\u0627\u06cc\u062f \u0647\u0645\u0631\u0627\u0647 \u0628\u0627 \u0633\u0628\u06a9 \u0632\u0646\u062f\u06af\u06cc \u0633\u0627\u0644\u0645\u060c \u0641\u0639\u0627\u0644\u06cc\u062a \u0628\u062f\u0646\u06cc\u060c \u06a9\u0627\u0647\u0634 \u0627\u0633\u062a\u0631\u0633 \u0648 \u062e\u0648\u0627\u0628 \u06a9\u0627\u0641\u06cc \u0645\u0635\u0631\u0641 \u0634\u0648\u062f.<\/span><\/p>\n<h2 id=\"toc-%d8%a2%db%8c%d8%a7-%d8%a7%d9%85%da%af%d8%a7-3-%d8%b9%d9%88%d8%a7%d8%b1%d8%b6-%d8%af%d8%a7%d8%b1%d8%af%d8%9f-4\"  data-toc=\"true\"><b>\u0622\u06cc\u0627 \u0627\u0645\u06af\u0627 3 \u0639\u0648\u0627\u0631\u0636 \u062f\u0627\u0631\u062f\u061f<\/b><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-94067 size-full\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/03\/7.webp\" alt=\"\u0622\u06cc\u0627 \u0627\u0645\u06af\u0627 3 \u0639\u0648\u0627\u0631\u0636 \u062f\u0627\u0631\u062f\u061f | \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628\" width=\"1080\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/03\/7.webp 1080w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/03\/7-300x175.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/03\/7-1024x597.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2025\/03\/7-768x448.webp 768w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/p>\n<figure class=\"block-table\">\n<table>\n<tbody>\n<tr>\n<td><b>\u0639\u0627\u0631\u0636\u0647<\/b><\/td>\n<td><b>\u062a\u0648\u0636\u06cc\u062d<\/b><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u0631\u0642\u06cc\u0642 \u0634\u062f\u0646 \u062e\u0648\u0646<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0627\u0641\u0632\u0627\u06cc\u0634 \u062e\u0637\u0631 \u062e\u0648\u0646\u0631\u06cc\u0632\u06cc<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u0646\u0627\u0631\u0627\u062d\u062a\u06cc \u06af\u0648\u0627\u0631\u0634\u06cc<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u062a\u0647\u0648\u0639 \u0648 \u0627\u0633\u0647\u0627\u0644<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 A \u0628\u0627\u0644\u0627<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u062e\u0637\u0631 \u0628\u0631\u0627\u06cc \u062c\u0646\u06cc\u0646<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u06a9\u0627\u0647\u0634 \u0641\u0634\u0627\u0631 \u062e\u0648\u0646<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0633\u0628\u06a9\u06cc \u0633\u0631 \u0648 \u0633\u0631\u06af\u06cc\u062c\u0647<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<h2 id=\"toc-%d9%87%d9%86%da%af%d8%a7%d9%85-%d8%ae%d8%b1%db%8c%d8%af-%d8%a7%d9%85%da%af%d8%a7-3-%d8%a8%d9%87-%da%86%d9%87-%d9%86%da%a9%d8%a7%d8%aa%db%8c-%d8%aa%d9%88%d8%ac%d9%87-%da%a9%d9%86%db%8c%d9%85%d8%9f-5\"  data-toc=\"true\"><b>\u0647\u0646\u06af\u0627\u0645 \u062e\u0631\u06cc\u062f \u0627\u0645\u06af\u0627 3 \u0628\u0647 \u0686\u0647 \u0646\u06a9\u0627\u062a\u06cc \u062a\u0648\u062c\u0647 \u06a9\u0646\u06cc\u0645\u061f<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u0628\u0631\u0646\u062f\u06cc \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u062a\u0631\u06a9\u06cc\u0628\u0627\u062a DHA\u00a0 \u0648 EPA \u0622\u0646 \u0631\u0648\u06cc \u0628\u0633\u062a\u0647\u200c\u0628\u0646\u062f\u06cc \u0645\u0634\u062e\u0635 \u0628\u0627\u0634\u062f.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0632 \u0645\u06a9\u0645\u0644\u200c\u0647\u0627\u06cc \u062d\u0627\u0648\u06cc \u0641\u0644\u0632\u0627\u062a \u0633\u0646\u06af\u06cc\u0646 (\u063a\u06cc\u0631\u0627\u0633\u062a\u0627\u0646\u062f\u0627\u0631\u062f) \u062f\u0648\u0631\u06cc \u06a9\u0646\u06cc\u062f.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u06a9\u0645\u0644\u200c\u0647\u0627\u06cc \u062f\u0627\u0631\u0627\u06cc \u06af\u0648\u0627\u0647\u06cc\u200c\u0647\u0627\u06cc \u0645\u0639\u062a\u0628\u0631 \u0645\u0627\u0646\u0646\u062f <\/span><b>IFOS <\/b><span style=\"font-weight: 400;\">\u00a0\u06cc\u0627 <\/span><b>USP <\/b><span style=\"font-weight: 400;\">\u00a0\u06af\u0632\u06cc\u0646\u0647 \u0645\u0646\u0627\u0633\u0628\u200c\u062a\u0631\u06cc \u0647\u0633\u062a\u0646\u062f.<\/span><\/p>\n<h2 id=\"toc-%d9%81%d9%88%d8%a7%db%8c%d8%af-%d9%82%d8%b1%d8%b5-%d8%a7%d9%85%da%af%d8%a7-3-%d8%a8%d8%b1%d8%a7%db%8c-%d8%b2%d9%86%d8%a7%d9%86-%d8%a7%d9%85%da%af%d8%a7-%db%b3-%d8%a8%d8%b1%d8%a7%db%8c-%da%86%db%8c-6\"  data-toc=\"true\"><b>\u0641\u0648\u0627\u06cc\u062f \u0642\u0631\u0635 \u0627\u0645\u06af\u0627 3 \u0628\u0631\u0627\u06cc 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