{"id":83002,"date":"2025-12-15T15:45:36","date_gmt":"2025-12-15T12:15:36","guid":{"rendered":"https:\/\/fitclub.ir\/blog\/?p=83002"},"modified":"2025-12-15T15:47:38","modified_gmt":"2025-12-15T12:17:38","slug":"%da%86%da%af%d9%88%d9%86%d9%87-%da%a9%d9%84%d8%b3%d8%aa%d8%b1%d9%88%d9%84-%d8%b1%d8%a7-%d9%be%d8%a7%db%8c%db%8c%d9%86-%d8%a8%db%8c%d8%a7%d9%88%d8%b1%db%8c%d9%85%d8%9f","status":"publish","type":"post","link":"https:\/\/fitclub.ir\/blog\/%da%86%da%af%d9%88%d9%86%d9%87-%da%a9%d9%84%d8%b3%d8%aa%d8%b1%d9%88%d9%84-%d8%b1%d8%a7-%d9%be%d8%a7%db%8c%db%8c%d9%86-%d8%a8%db%8c%d8%a7%d9%88%d8%b1%db%8c%d9%85%d8%9f\/","title":{"rendered":"\u0686\u06af\u0648\u0646\u0647 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u0645\u061f | \u06f5 \u0631\u0627\u0647\u06a9\u0627\u0631 \u0645\u0648\u062b\u0631 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u062e\u0648\u0646"},"content":{"rendered":"<div class=\"my-6\"><nav class=\"toc-box mb-5 bg-white py-4 px-6 rounded-2xl\"><h4 class=\"font-bold text-black text-xl mb-3\">\u0641\u0647\u0631\u0633\u062a \u0645\u0637\u0627\u0644\u0628<\/h4><ul class=\"space-y-2.5 list-inside list-disc\"><li class=\"toc-level-2\"><a href=\"#toc-%da%86%da%af%d9%88%d9%86%d9%87-%da%a9%d9%84%d8%b3%d8%aa%d8%b1%d9%88%d9%84-%d8%ae%d9%88%d9%86-%d8%b1%d8%a7-%d9%be%d8%a7%db%8c%db%8c%d9%86-%d8%a8%db%8c%d8%a7%d9%88%d8%b1%db%8c%d9%85%d8%9f-%db%b5-%d8%b1-0\" class=\"transition-all hover:text-primary hover:underline\">\u0686\u06af\u0648\u0646\u0647 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u062e\u0648\u0646 \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u0645\u061f \u06f5 \u0631\u0627\u0647\u06a9\u0627\u0631 \u06a9\u0627\u0631\u0628\u0631\u062f\u06cc<\/a><\/li><li class=\"toc-level-2\"><a href=\"#toc-%d8%a8%d8%b1%d8%a7%db%8c-%da%a9%d8%a7%d9%87%d8%b4-%da%a9%d9%84%d8%b3%d8%aa%d8%b1%d9%88%d9%84-%da%86%d9%87-%d8%af%d8%a7%d8%b1%d9%88%d9%87%d8%a7%db%8c%db%8c-%d8%aa%d8%ac%d9%88%db%8c%d8%b2-%d9%85%db%8c-1\" class=\"transition-all hover:text-primary hover:underline\">\u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u0686\u0647 \u062f\u0627\u0631\u0648\u0647\u0627\u06cc\u06cc \u062a\u062c\u0648\u06cc\u0632 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f\u061f<\/a><\/li><li class=\"toc-level-2\"><a href=\"#toc-%da%86%d8%b7%d9%88%d8%b1-%da%a9%d9%84%d8%b3%d8%aa%d8%b1%d9%88%d9%84-%d8%b1%d8%a7-%d9%be%d8%a7%db%8c%db%8c%d9%86-%d8%a8%db%8c%d8%a7%d9%88%d8%b1%db%8c%d9%85%d8%9b-%d9%88%d8%b1%d8%b2%d8%b4-%d8%a8%d8%b1-2\" class=\"transition-all hover:text-primary hover:underline\">\u0686\u0637\u0648\u0631 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u0645\u061b \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u0645\u0641\u06cc\u062f\u0647\u061f<\/a><\/li><li class=\"toc-level-2\"><a href=\"#toc-%d8%b9%d9%84%d8%a7%d8%a6%d9%85-%da%a9%d9%84%d8%b3%d8%aa%d8%b1%d9%88%d9%84-%d8%ae%d9%88%d9%86-%d8%a8%d8%a7%d9%84%d8%a7-%da%86%db%8c%d8%b3%d8%aa%d8%9f-3\" class=\"transition-all hover:text-primary hover:underline\">\u0639\u0644\u0627\u0626\u0645 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u062e\u0648\u0646 \u0628\u0627\u0644\u0627 \u0686\u06cc\u0633\u062a\u061f<\/a><\/li><li class=\"toc-level-2\"><a href=\"#toc-%da%86%d9%87-%d8%b2%d9%85%d8%a7%d9%86%db%8c-%d8%a8%d8%a7%db%8c%d8%af-%d8%a2%d8%b2%d9%85%d8%a7%db%8c%d8%b4-%da%a9%d9%84%d8%b3%d8%aa%d8%b1%d9%88%d9%84-%d8%a8%d8%af%d9%87%db%8c%d9%85%d8%9f-4\" class=\"transition-all hover:text-primary hover:underline\">\u0686\u0647 \u0632\u0645\u0627\u0646\u06cc \u0628\u0627\u06cc\u062f \u0622\u0632\u0645\u0627\u06cc\u0634 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u0628\u062f\u0647\u06cc\u0645\u061f<\/a><\/li><li class=\"toc-level-2\"><a href=\"#toc-%da%a9%d9%84%d8%b3%d8%aa%d8%b1%d9%88%d9%84-%d8%ae%d9%88%d9%86-%d8%a8%d8%a7%d9%84%d8%a7-%da%86%d9%87-%d8%b9%d9%88%d8%a7%d8%b1%d8%b6%db%8c-%d8%af%d8%a7%d8%b1%d8%af%d8%9f-5\" class=\"transition-all hover:text-primary hover:underline\">\u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u062e\u0648\u0646 \u0628\u0627\u0644\u0627 \u0686\u0647 \u0639\u0648\u0627\u0631\u0636\u06cc \u062f\u0627\u0631\u062f\u061f<\/a><\/li><li class=\"toc-level-2\"><a href=\"#toc-%da%86%da%af%d9%88%d9%86%d9%87-%da%a9%d9%84%d8%b3%d8%aa%d8%b1%d9%88%d9%84-%d8%b1%d8%a7-%d9%be%d8%a7%db%8c%db%8c%d9%86-%d8%a8%db%8c%d8%a7%d9%88%d8%b1%db%8c%d9%85%d8%9f-%db%b5-%d8%b1%d8%a7%d9%87%da%a9-6\" class=\"transition-all hover:text-primary hover:underline\">\u0686\u06af\u0648\u0646\u0647 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u0645\u061f | \u06f5 \u0631\u0627\u0647\u06a9\u0627\u0631 \u0645\u0648\u062b\u0631 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u062e\u0648\u0646<\/a><\/li><\/ul><\/nav><\/div><div class=\"content-area\"><p>\u0686\u06af\u0648\u0646\u0647 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u0645\u061f \u0627\u06cc\u0646 \u0633\u0648\u0627\u0644\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0627\u0641\u0631\u0627\u062f \u0628\u0647 \u062f\u0644\u06cc\u0644 \u0627\u0647\u0645\u06cc\u062a \u0633\u0644\u0627\u0645\u062a \u0642\u0644\u0628 \u0648 \u0639\u0631\u0648\u0642 \u0627\u0632 \u062e\u0648\u062f \u0645\u06cc\u200c\u067e\u0631\u0633\u0646\u062f. \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u0628\u0627\u0644\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062e\u0637\u0631 \u0628\u06cc\u0645\u0627\u0631\u06cc\u200c\u0647\u0627\u06cc \u0642\u0644\u0628\u06cc \u0648 \u0633\u06a9\u062a\u0647 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u062f\u060c \u0627\u0645\u0627 \u0628\u0627 \u0631\u0639\u0627\u06cc\u062a \u0628\u0631\u062e\u06cc \u0646\u06a9\u0627\u062a \u0633\u0627\u062f\u0647 \u0648 \u062a\u063a\u06cc\u06cc\u0631 \u0633\u0628\u06a9 \u0632\u0646\u062f\u06af\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u0633\u0637\u062d \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u062e\u0648\u0646 \u0631\u0627 \u0628\u0647 \u0637\u0648\u0631 \u0645\u0624\u062b\u0631\u06cc \u06a9\u0627\u0647\u0634 \u062f\u0627\u062f.<\/p>\n<p>\u062f\u0631 \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u0627\u0632 <a href=\"https:\/\/fitclub.ir\/\">\u0641\u06cc\u062a \u06a9\u0644\u0627\u0628<\/a>\u060c \u06f7 \u0631\u0648\u0634 \u0645\u0648\u062b\u0631 \u0648 \u0639\u0644\u0645\u06cc \u0631\u0627 \u0628\u0631\u0631\u0633\u06cc \u062e\u0648\u0627\u0647\u06cc\u0645 \u06a9\u0631\u062f\u060c \u062a\u0627 \u0628\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u0637\u0628\u06cc\u0639\u06cc \u0648 \u067e\u0627\u06cc\u062f\u0627\u0631 \u0633\u0637\u062d \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u062e\u0648\u0646 \u0631\u0627 \u0645\u062f\u06cc\u0631\u06cc\u062a \u06a9\u0646\u06cc\u062f.<\/p>\n<h2 id=\"toc-%da%86%da%af%d9%88%d9%86%d9%87-%da%a9%d9%84%d8%b3%d8%aa%d8%b1%d9%88%d9%84-%d8%ae%d9%88%d9%86-%d8%b1%d8%a7-%d9%be%d8%a7%db%8c%db%8c%d9%86-%d8%a8%db%8c%d8%a7%d9%88%d8%b1%db%8c%d9%85%d8%9f-%db%b5-%d8%b1-0\"  data-toc=\"true\">\u0686\u06af\u0648\u0646\u0647 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u062e\u0648\u0646 \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u0645\u061f \u06f5 \u0631\u0627\u0647\u06a9\u0627\u0631 \u06a9\u0627\u0631\u0628\u0631\u062f\u06cc<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-94231 size-full\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/1-5.webp\" alt=\"\u0686\u06af\u0648\u0646\u0647 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u062e\u0648\u0646 \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u0645\u061f \u06f5 \u0631\u0627\u0647\u06a9\u0627\u0631 \u06a9\u0627\u0631\u0628\u0631\u062f\u06cc | \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628\" width=\"1126\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/1-5.webp 1126w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/1-5-300x168.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/1-5-1024x573.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/1-5-768x430.webp 768w\" sizes=\"auto, (max-width: 1126px) 100vw, 1126px\" \/><\/p>\n<ol>\n<li>\u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u0635\u0631\u0641 \u0641\u06cc\u0628\u0631<\/li>\n<li>\u0631\u0639\u0627\u06cc\u062a \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0633\u0627\u0644\u0645<\/li>\n<li>\u06a9\u0627\u0647\u0634 \u0645\u0635\u0631\u0641 \u0642\u0646\u062f<\/li>\n<li>\u06a9\u0627\u0647\u0634 \u0645\u0635\u0631\u0641 \u0686\u0631\u0628\u06cc\u200c\u0647\u0627\u06cc \u0627\u0634\u0628\u0627\u0639<\/li>\n<li>\u062e\u0648\u0627\u0628 \u06a9\u0627\u0641\u06cc \u0648 \u0645\u062f\u06cc\u0631\u06cc\u062a \u0627\u0633\u062a\u0631\u0633<\/li>\n<\/ol>\n<h3>\u06f1. \u0686\u06af\u0648\u0646\u0647 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u062e\u0648\u0646 \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u0645\u061b \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u0635\u0631\u0641 \u0641\u06cc\u0628\u0631<\/h3>\n<p>\u0641\u06cc\u0628\u0631 \u0628\u0647\u200c \u0648\u06cc\u0698\u0647 \u0641\u06cc\u0628\u0631 \u0645\u062d\u0644\u0648\u0644 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062c\u0630\u0628 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u0628\u062f \u06cc\u0627 \u0647\u0645\u0627\u0646 <a href=\"https:\/\/medlineplus.gov\/ldlthebadcholesterol.html\" target=\"_blank\" rel=\"noopener\">LDL<\/a> \u0631\u0627 \u062f\u0631 \u0631\u0648\u062f\u0647 \u06a9\u0627\u0647\u0634 \u062f\u0647\u062f \u0648 \u0633\u0637\u062d \u0622\u0646 \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u062f. <a href=\"https:\/\/fitclub.ir\/blog\/fiber\/\">\u0641\u06cc\u0628\u0631<\/a> \u0645\u062d\u0644\u0648\u0644 \u062f\u0631 \u0631\u0648\u062f\u0647 \u0698\u0644 \u062a\u0634\u06a9\u06cc\u0644 \u0645\u06cc\u200c\u062f\u0647\u062f \u0648 \u062c\u0644\u0648\u06cc \u062c\u0630\u0628 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u0631\u0627 \u0645\u06cc\u200c\u06af\u06cc\u0631\u062f. \u0647\u0645\u0686\u0646\u06cc\u0646\u060c \u0628\u0647 \u0647\u0636\u0645 \u0628\u0647\u062a\u0631 \u0648 \u06a9\u0646\u062a\u0631\u0644 \u0642\u0646\u062f \u062e\u0648\u0646 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0627\u0634\u062a\u0647\u0627 \u0631\u0627 \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f.<\/p>\n<p><strong>\u0646\u062d\u0648\u0647 \u062a\u0627\u062b\u06cc\u0631 \u0641\u06cc\u0628\u0631 \u0628\u0631 \u06a9\u0627\u0647\u0634 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644:<\/strong><\/p>\n<ul>\n<li>\u06a9\u0627\u0647\u0634 \u062c\u0630\u0628 LDL<\/li>\n<li>\u0628\u0647\u0628\u0648\u062f \u06af\u0648\u0627\u0631\u0634 \u0637\u0628\u06cc\u0639\u06cc<\/li>\n<li>\u062a\u0646\u0638\u06cc\u0645 \u0642\u0646\u062f \u062e\u0648\u0646<\/li>\n<\/ul>\n<p><strong>\u0645\u0646\u0627\u0628\u0639 \u062e\u0648\u0628 \u0641\u06cc\u0628\u0631:<\/strong><\/p>\n<ul>\n<li>\u062c\u0648 \u062f\u0648\u0633\u0631<\/li>\n<li>\u0628\u0627\u0645\u06cc\u0647<\/li>\n<li>\u0633\u06cc\u0628<\/li>\n<li><a href=\"https:\/\/fitclub.ir\/blog\/benefits-of-avocado\/\">\u0622\u0648\u0648\u06a9\u0627\u062f\u0648<\/a><\/li>\n<li>\u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u0628\u0631\u06af\u200c\u0633\u0628\u0632<\/li>\n<\/ul>\n<p>\u0645\u0637\u0627\u0644\u0639\u0647\u200c\u0627\u06cc \u0645\u0646\u062a\u0634\u0631 \u0634\u062f\u0647 \u062f\u0631 \u0645\u062c\u0644\u0647 <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27807734\/\" target=\"_blank\" rel=\"noopener\">PubMed Central<\/a>\u060c \u0645\u0635\u0631\u0641 \u0641\u06cc\u0628\u0631 \u0645\u062d\u0644\u0648\u0644 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0633\u0637\u062d LDL \u0648 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u0631\u0627 \u0628\u0647\u200c\u0637\u0648\u0631 \u0645\u06cc\u0627\u0646\u06af\u06cc\u0646 \u06f5\u2013\u06f1\u06f0\u066a \u06a9\u0627\u0647\u0634 \u062f\u0647\u062f.<\/p>\n<h3>\u06f2. \u0686\u06af\u0648\u0646\u0647 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u0645\u061b \u0631\u0639\u0627\u06cc\u062a \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0633\u0627\u0644\u0645<\/h3>\n<p>\u06cc\u06a9 <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\/\">\u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0633\u0627\u0644\u0645<\/a> \u0633\u062a\u0648\u0646 \u0627\u0635\u0644\u06cc \u06a9\u0646\u062a\u0631\u0644 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u0627\u0633\u062a \u0648 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0633\u0637\u062d LDL \u0631\u0627 \u062a\u0627 \u062d\u062f \u0632\u06cc\u0627\u062f\u06cc \u06a9\u0627\u0647\u0634 \u062f\u0647\u062f. \u0647\u0645\u0686\u0646\u06cc\u0646\u060c \u0631\u0698\u06cc\u0645 \u0633\u0627\u0644\u0645 \u0628\u0647 <a href=\"https:\/\/fitclub.ir\/blog\/%D8%B1%D8%A7%D9%87%D9%87%D8%A7%DB%8C-%DA%A9%D8%A7%D9%87%D8%B4-%D9%88%D8%B2%D9%86\/\">\u06a9\u0627\u0647\u0634 \u0648\u0632\u0646<\/a> \u06a9\u0645\u06a9 \u06a9\u0631\u062f\u0647 \u06a9\u0647 \u062e\u0648\u062f \u06cc\u06a9\u06cc \u0627\u0632 \u0641\u0627\u06a9\u062a\u0648\u0631\u0647\u0627\u06cc \u0645\u0647\u0645 \u062f\u0631 \u06a9\u0627\u0647\u0634 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u0645\u0636\u0631 \u0628\u0647 \u0634\u0645\u0627\u0631 \u0645\u06cc\u200c\u0631\u0648\u062f.<\/p>\n<p><strong>\u062a\u0627\u062b\u06cc\u0631 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0633\u0627\u0644\u0645 \u0628\u0631 \u06a9\u0627\u0647\u0634 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644:<\/strong><\/p>\n<ul>\n<li>\u062d\u0630\u0641 \u0686\u0631\u0628\u06cc \u062a\u0631\u0627\u0646\u0633<\/li>\n<li>\u0627\u0641\u0632\u0627\u06cc\u0634 \u0686\u0631\u0628\u06cc \u0645\u0641\u06cc\u062f \u0645\u062b\u0644 \u0627\u0645\u06af\u0627\u06f3<\/li>\n<li>\u06a9\u0646\u062a\u0631\u0644 \u06a9\u0627\u0644\u0631\u06cc \u0631\u0648\u0632\u0627\u0646\u0647<\/li>\n<\/ul>\n<p><strong>\u063a\u0630\u0627\u0647\u0627\u06cc \u0645\u0641\u06cc\u062f\u06cc \u06a9\u0647 \u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u062f\u0631 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u06af\u0646\u062c\u0627\u0646\u062f\u0647 \u0634\u0648\u0646\u062f:<\/strong><\/p>\n<ul>\n<li>\u0645\u0627\u0647\u06cc \u0633\u0627\u0644\u0645\u0648\u0646<\/li>\n<li>\u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646<\/li>\n<li>\u0645\u063a\u0632\u0647\u0627<\/li>\n<li>\u0633\u0627\u0644\u0627\u062f\u0647\u0627\u06cc \u0633\u0628\u0632<\/li>\n<\/ul>\n<h3>\u06f3. \u0686\u06af\u0648\u0646\u0647 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u062e\u0648\u0646 \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u0645\u061b \u06a9\u0627\u0647\u0634 \u0645\u0635\u0631\u0641 \u0642\u0646\u062f<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-94232\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/2-52.webp\" alt=\"\u0686\u06af\u0648\u0646\u0647 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u062e\u0648\u0646 \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u0645\u061b \u06a9\u0627\u0647\u0634 \u0645\u0635\u0631\u0641 \u0642\u0646\u062f | \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628\" width=\"1126\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/2-52.webp 1126w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/2-52-300x168.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/2-52-1024x573.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/2-52-768x430.webp 768w\" sizes=\"auto, (max-width: 1126px) 100vw, 1126px\" \/><\/h3>\n<p>\u0642\u0646\u062f\u0647\u0627 \u0648 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\u200c\u0647\u0627\u06cc \u062a\u0635\u0641\u06cc\u0647\u200c\u0634\u062f\u0647 \u0628\u0627\u0639\u062b \u0627\u0641\u0632\u0627\u06cc\u0634 \u062a\u0631\u06cc\u200c\u06af\u0644\u06cc\u0633\u06cc\u0631\u06cc\u062f \u0648 \u06a9\u0627\u0647\u0634 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u062e\u0648\u0628 (HDL) \u0645\u06cc\u200c\u0634\u0648\u0646\u062f\u060c \u06a9\u0647 \u0628\u0647\u200c\u0637\u0648\u0631 \u063a\u06cc\u0631\u0645\u0633\u062a\u0642\u06cc\u0645 LDL \u0631\u0627 \u0628\u0627\u0644\u0627 \u0645\u06cc\u200c\u0628\u0631\u062f.<\/p>\n<p><strong>\u0646\u062d\u0648\u0647 \u0627\u062b\u0631\u06af\u0630\u0627\u0631\u06cc \u062d\u0630\u0641 \u0642\u0646\u062f \u0628\u0631 \u06a9\u0627\u0647\u0634 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644:<\/strong><\/p>\n<ul>\n<li>\u06a9\u0646\u062a\u0631\u0644 \u062a\u0631\u06cc\u200c\u06af\u0644\u06cc\u0633\u06cc\u0631\u06cc\u062f<\/li>\n<li>\u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0627\u0646\u0633\u0648\u0644\u06cc\u0646 \u0628\u0627\u0644\u0627<\/li>\n<li>\u06a9\u0627\u0647\u0634 \u0686\u0631\u0628\u06cc \u0634\u06a9\u0645\u06cc<\/li>\n<\/ul>\n<p><strong>\u063a\u0630\u0627\u0647\u0627\u06cc\u06cc \u06a9\u0647 \u0628\u0627\u06cc\u062f \u0645\u062d\u062f\u0648\u062f \u0634\u0648\u0646\u062f:<\/strong><\/p>\n<ul>\n<li>\u0634\u06cc\u0631\u06cc\u0646\u06cc<\/li>\n<li>\u0646\u0648\u0634\u0627\u0628\u0647<\/li>\n<li>\u0646\u0627\u0646 \u0633\u0641\u06cc\u062f<\/li>\n<li>\u06a9\u06cc\u06a9\u200c\u0647\u0627<\/li>\n<li>\u0628\u06cc\u0633\u06a9\u0648\u06cc\u062a\u200c\u0647\u0627<\/li>\n<\/ul>\n<h3>\u06f4. \u0686\u06af\u0648\u0646\u0647 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u0645\u061b \u06a9\u0627\u0647\u0634 \u0645\u0635\u0631\u0641 \u0686\u0631\u0628\u06cc\u200c\u0647\u0627\u06cc \u0627\u0634\u0628\u0627\u0639<\/h3>\n<p>\u0686\u0631\u0628\u06cc \u0627\u0634\u0628\u0627\u0639 (\u0645\u062b\u0644 \u06a9\u0631\u0647\u060c \u062e\u0627\u0645\u0647\u060c \u06af\u0648\u0634\u062a\u200c\u0647\u0627\u06cc \u0686\u0631\u0628) \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0633\u0637\u062d LDL \u0631\u0627 \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u062f.<\/p>\n<p><strong>\u0646\u062d\u0648\u0647 \u0627\u062b\u0631\u06af\u0630\u0627\u0631\u06cc \u062d\u0630\u0641 \u0686\u0631\u0628\u06cc\u200c\u0647\u0627\u06cc \u0627\u0634\u0628\u0627\u0639 \u0628\u0631 \u06a9\u0627\u0647\u0634 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644:<\/strong><\/p>\n<ul>\n<li>\u06a9\u0627\u0647\u0634 LDL<\/li>\n<li>\u0628\u0647\u0628\u0648\u062f \u0633\u0644\u0627\u0645\u062a \u0642\u0644\u0628<\/li>\n<li>\u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0686\u0631\u0628\u06cc \u062e\u0648\u0646 \u0628\u0627\u0644\u0627<\/li>\n<\/ul>\n<p><strong>\u062c\u0627\u06cc\u06af\u0632\u06cc\u0646\u200c\u0647\u0627\u06cc \u0645\u0646\u0627\u0633\u0628:<\/strong><\/p>\n<ul>\n<li>\u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646<\/li>\n<li>\u0645\u063a\u0632\u0647\u0627<\/li>\n<li>\u0645\u0631\u063a \u0628\u062f\u0648\u0646 \u067e\u0648\u0633\u062a<\/li>\n<li>\u0644\u0628\u0646\u06cc\u0627\u062a \u06a9\u0645\u200c\u0686\u0631\u0628<\/li>\n<\/ul>\n<h3>\u06f5. \u0686\u0637\u0648\u0631 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u062e\u0648\u0646 \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u0645\u061b \u062e\u0648\u0627\u0628 \u06a9\u0627\u0641\u06cc \u0648 \u0645\u062f\u06cc\u0631\u06cc\u062a \u0627\u0633\u062a\u0631\u0633<\/h3>\n<p>\u06a9\u0645\u200c \u062e\u0648\u0627\u0628\u06cc \u0648 \u0627\u0633\u062a\u0631\u0633 \u0632\u06cc\u0627\u062f \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0627\u0639\u062b \u0627\u0641\u0632\u0627\u06cc\u0634 \u0647\u0648\u0631\u0645\u0648\u0646 <a href=\"https:\/\/fitclub.ir\/blog\/cortisol\/\">\u06a9\u0648\u0631\u062a\u06cc\u0632\u0648\u0644<\/a> \u0648 \u0627\u062b\u0631\u06af\u0630\u0627\u0631\u06cc \u0645\u0646\u0641\u06cc \u0631\u0648\u06cc \u0686\u0631\u0628\u06cc \u062e\u0648\u0646 \u0634\u0648\u062f.<\/p>\n<p><strong>\u0646\u062d\u0648\u0647 \u0627\u062b\u0631\u06af\u0630\u0627\u0631\u06cc \u062e\u0648\u0627\u0628 \u0628\u0627 \u06a9\u06cc\u0641\u06cc\u062a \u0648 \u06a9\u0627\u0647\u0634 \u0627\u0633\u062a\u0631\u0633 \u0628\u0631 \u06a9\u0627\u0647\u0634 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644:<\/strong><\/p>\n<ul>\n<li>\u062a\u0646\u0638\u06cc\u0645 \u0647\u0648\u0631\u0645\u0648\u0646\u200c\u0647\u0627<\/li>\n<li>\u06a9\u0627\u0647\u0634 \u0627\u0644\u062a\u0647\u0627\u0628 \u0639\u0645\u0648\u0645\u06cc<\/li>\n<li>\u062a\u0642\u0648\u06cc\u062a \u0633\u0644\u0627\u0645\u062a \u0642\u0644\u0628<\/li>\n<\/ul>\n<p><strong>\u0646\u06a9\u062a\u0647: \u06f7\u2013\u06f8 \u0633\u0627\u0639\u062a \u062e\u0648\u0627\u0628 \u0634\u0628\u0627\u0646\u0647 \u0648 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0622\u0631\u0627\u0645\u200c\u0633\u0627\u0632\u06cc \u0645\u062b\u0644 \u06cc\u0648\u06af\u0627 \u06cc\u0627 \u0645\u062f\u06cc\u062a\u06cc\u0634\u0646 \u0628\u0633\u06cc\u0627\u0631 \u06a9\u0645\u06a9\u200c\u06a9\u0646\u0646\u062f\u0647 \u0647\u0633\u062a\u0646\u062f.<\/strong><\/p>\n\n<h2 id=\"toc-%d8%a8%d8%b1%d8%a7%db%8c-%da%a9%d8%a7%d9%87%d8%b4-%da%a9%d9%84%d8%b3%d8%aa%d8%b1%d9%88%d9%84-%da%86%d9%87-%d8%af%d8%a7%d8%b1%d9%88%d9%87%d8%a7%db%8c%db%8c-%d8%aa%d8%ac%d9%88%db%8c%d8%b2-%d9%85%db%8c-1\"  data-toc=\"true\">\u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u0686\u0647 \u062f\u0627\u0631\u0648\u0647\u0627\u06cc\u06cc \u062a\u062c\u0648\u06cc\u0632 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f\u061f<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-94233\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/3-52.webp\" alt=\"\u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u0686\u0647 \u062f\u0627\u0631\u0648\u0647\u0627\u06cc\u06cc \u062a\u062c\u0648\u06cc\u0632 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f\u061f | \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628\" width=\"1126\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/3-52.webp 1126w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/3-52-300x168.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/3-52-1024x573.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/3-52-768x430.webp 768w\" sizes=\"auto, (max-width: 1126px) 100vw, 1126px\" \/><\/h2>\n<figure class=\"block-table\">\n<table>\n<tbody>\n<tr>\n<td width=\"150\"><strong>\u0646\u0648\u0639 \u062f\u0627\u0631\u0648<\/strong><\/td>\n<td width=\"168\"><strong>\u0627\u062b\u0631 \u0627\u0635\u0644\u06cc<\/strong><\/td>\n<td width=\"157\"><strong>\u0645\u0646\u0627\u0633\u0628 \u0628\u0631\u0627\u06cc<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"150\">\u0627\u0633\u062a\u0627\u062a\u06cc\u0646\u200c\u0647\u0627<\/td>\n<td width=\"168\">\u06a9\u0627\u0647\u0634 \u00a0LDL<\/td>\n<td width=\"157\">\u0686\u0631\u0628\u06cc \u062e\u0648\u0646 \u0628\u0627\u0644\u0627<\/td>\n<\/tr>\n<tr>\n<td width=\"150\">\u0641\u06cc\u0628\u0631\u0627\u062a\u200c\u0647\u0627<\/td>\n<td width=\"168\">\u06a9\u0627\u0647\u0634 \u062a\u0631\u06cc\u200c\u06af\u0644\u06cc\u0633\u06cc\u0631\u06cc\u062f<\/td>\n<td width=\"157\">\u0627\u0641\u0631\u0627\u062f \u0628\u0627 TG \u0628\u0627\u0644\u0627<\/td>\n<\/tr>\n<tr>\n<td width=\"150\">\u0645\u0647\u0627\u0631\u06a9\u0646\u0646\u062f\u0647 \u062c\u0630\u0628 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644<\/td>\n<td width=\"168\">\u0645\u0647\u0627\u0631 \u062c\u0630\u0628 \u0686\u0631\u0628\u06cc<\/td>\n<td width=\"157\">LDL \u00a0\u0645\u0642\u0627\u0648\u0645<\/td>\n<\/tr>\n<tr>\n<td width=\"150\">\u0646\u06cc\u0627\u0633\u06cc\u0646 \u00a0(B3)<\/td>\n<td width=\"168\">\u0627\u0641\u0632\u0627\u06cc\u0634 HDL<\/td>\n<td width=\"157\">\u0686\u0631\u0628\u06cc \u062e\u0648\u0646 \u0628\u0627\u0644\u0627<\/td>\n<\/tr>\n<tr>\n<td width=\"150\">\u0645\u0647\u0627\u0631\u06a9\u0646\u0646\u062f\u0647 \u00a0PCSK9<\/td>\n<td width=\"168\">\u06a9\u0627\u0647\u0634 \u0634\u062f\u06cc\u062f LDL<\/td>\n<td width=\"157\">\u0628\u06cc\u0645\u0627\u0631\u0627\u0646 \u062f\u0627\u0631\u0627\u06cc \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u0634\u062f\u06cc\u062f<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<h2 id=\"toc-%da%86%d8%b7%d9%88%d8%b1-%da%a9%d9%84%d8%b3%d8%aa%d8%b1%d9%88%d9%84-%d8%b1%d8%a7-%d9%be%d8%a7%db%8c%db%8c%d9%86-%d8%a8%db%8c%d8%a7%d9%88%d8%b1%db%8c%d9%85%d8%9b-%d9%88%d8%b1%d8%b2%d8%b4-%d8%a8%d8%b1-2\"  data-toc=\"true\">\u0686\u0637\u0648\u0631 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u0645\u061b \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u0645\u0641\u06cc\u062f\u0647\u061f<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-94234\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/4-12.webp\" alt=\"\u0686\u0637\u0648\u0631 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u0645\u061b \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u0645\u0641\u06cc\u062f\u0647\u061f | \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628\" width=\"1126\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/4-12.webp 1126w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/4-12-300x168.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/4-12-1024x573.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/4-12-768x430.webp 768w\" sizes=\"auto, (max-width: 1126px) 100vw, 1126px\" \/><\/h2>\n<p>\u0648\u0631\u0632\u0634 \u0646\u0647\u200c\u062a\u0646\u0647\u0627 \u0628\u0647 \u06a9\u0627\u0647\u0634 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f\u060c \u0628\u0644\u06a9\u0647 \u0631\u0648\u06cc \u06a9\u0627\u0647\u0634 \u0627\u0644\u062a\u0647\u0627\u0628\u060c \u0628\u0647\u0628\u0648\u062f \u06af\u0631\u062f\u0634 \u062e\u0648\u0646 \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0646\u06cc\u0632 \u0646\u0642\u0634 \u0645\u0647\u0645\u06cc \u062f\u0627\u0631\u062f.<\/p>\n<p><strong>\u0686\u0637\u0648\u0631 \u0648\u0631\u0632\u0634 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u0631\u0627 \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f:<\/strong><\/p>\n<ul>\n<li>\u06a9\u0627\u0647\u0634 \u0641\u0634\u0627\u0631 \u062e\u0648\u0646<\/li>\n<li>\u06a9\u0627\u0647\u0634 \u0648\u0632\u0646<\/li>\n<li>\u062a\u0642\u0648\u06cc\u062a \u0642\u0644\u0628<\/li>\n<li>\u06a9\u0627\u0647\u0634 \u0627\u0633\u062a\u0631\u0633<\/li>\n<li>\u062a\u0646\u0638\u06cc\u0645 \u0642\u0646\u062f \u062e\u0648\u0646<\/li>\n<\/ul>\n<p><strong>\u0628\u0647\u062a\u0631\u06cc\u0646 \u0648\u0631\u0632\u0634\u200c\u0647\u0627 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644:<\/strong><\/p>\n<ul>\n<li>\u062a\u0645\u0631\u06cc\u0646 \u0647\u0648\u0627\u0632\u06cc<\/li>\n<li><a href=\"https:\/\/fitclub.ir\/blog\/category\/%D8%AD%D8%B1%DA%A9%D8%A7%D8%AA-%D9%88%D8%B1%D8%B2%D8%B4%DB%8C\/\">\u062d\u0631\u06a9\u0627\u062a \u0648\u0631\u0632\u0634\u06cc<\/a> \u0642\u062f\u0631\u062a\u06cc<\/li>\n<li>\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062a\u0631\u06a9\u06cc\u0628\u06cc (\u0647\u0648\u0627\u0632\u06cc + \u0642\u062f\u0631\u062a\u06cc)<\/li>\n<\/ul>\n<h3>\u06f1. \u06a9\u0627\u0647\u0634 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u0628\u0627 \u0648\u0631\u0632\u0634\u061b \u062a\u0645\u0631\u06cc\u0646 \u0647\u0648\u0627\u0632\u06cc<\/h3>\n<p><a href=\"https:\/\/fitclub.ir\/blog\/%D8%A8%D8%B1%D9%86%D8%A7%D9%85%D9%87-%D8%AA%D9%85%D8%B1%DB%8C%D9%86-%D9%87%D9%88%D8%A7%D8%B2%DB%8C-%D8%A8%D8%B1%D8%A7%DB%8C-%D9%81%DB%8C%D8%AA%D9%86%D8%B3\/\">\u062a\u0645\u0631\u06cc\u0646 \u0647\u0648\u0627\u0632\u06cc<\/a> \u06cc\u06a9\u06cc \u0627\u0632 \u0645\u0624\u062b\u0631\u062a\u0631\u06cc\u0646 \u0631\u0648\u0634\u200c\u0647\u0627 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0686\u0631\u0628\u06cc \u062e\u0648\u0646 \u0627\u0633\u062a. \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u200c\u0647\u0627 \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0645\u06cc\u200c\u0628\u0631\u0646\u062f \u0648 \u0628\u062f\u0646 \u0631\u0627 \u0645\u062c\u0628\u0648\u0631 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u06a9\u0647 \u0627\u0632 \u0686\u0631\u0628\u06cc\u200c\u0647\u0627 \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u0633\u0648\u062e\u062a \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u062f.<\/p>\n<p><strong>\u0646\u0645\u0648\u0646\u0647 \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627:<\/strong><\/p>\n<ul>\n<li>\u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc \u062a\u0646\u062f<\/li>\n<li>\u062f\u0648\u06cc\u062f\u0646 \u06cc\u0627 \u062c\u0627\u06af\u06cc\u0646\u06af<\/li>\n<li>\u062f\u0648\u0686\u0631\u062e\u0647\u200c\u0633\u0648\u0627\u0631\u06cc<\/li>\n<li>\u0634\u0646\u0627<\/li>\n<li>\u0631\u0642\u0635 \u0648\u0631\u0632\u0634\u06cc<\/li>\n<\/ul>\n<p>\u0646\u06a9\u062a\u0647 \u0645\u0647\u0645: \u062d\u062f\u0627\u0642\u0644 \u06f1\u06f5\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u062f\u0631 \u0647\u0641\u062a\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0647\u0648\u0627\u0632\u06cc \u0645\u062a\u0648\u0633\u0637 \u06cc\u0627 \u06f7\u06f5 \u062f\u0642\u06cc\u0642\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0634\u062f\u06cc\u062f \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n<h3>\u06f2. \u0686\u0637\u0648\u0631 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u0645\u061f \u0628\u0627 \u062d\u0631\u06a9\u0627\u062a \u0648\u0631\u0632\u0634\u06cc \u0642\u062f\u0631\u062a\u06cc<\/h3>\n<p>\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u062f\u0631 \u06a9\u0646\u0627\u0631 \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0647\u0648\u0627\u0632\u06cc \u0633\u0631\u0639\u062a \u06a9\u0627\u0647\u0634 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u0631\u0627 \u0628\u06cc\u0634\u062a\u0631 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f. \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062a\u0648\u062f\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc \u06a9\u0645\u06a9 \u06a9\u0631\u062f\u0647 \u0648 \u0647\u0631\u0686\u0647 \u0639\u0636\u0644\u0647 \u0628\u06cc\u0634\u062a\u0631 \u0628\u0627\u0634\u062f\u060c \u0628\u062f\u0646 \u0686\u0631\u0628\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u062f\u0631 \u0637\u0648\u0644 \u0631\u0648\u0632 \u0645\u0635\u0631\u0641 \u062e\u0648\u0627\u0647\u062f \u06a9\u0631\u062f.<\/p>\n<p><strong>\u0645\u062b\u0627\u0644\u200c\u0647\u0627\u06cc\u06cc \u0627\u0632 \u062d\u0631\u06a9\u0627\u062a \u0648\u0631\u0632\u0634\u06cc \u0642\u062f\u0631\u062a\u06cc:<\/strong><\/p>\n<ul>\n<li>\u0627\u0633\u06a9\u0648\u0627\u062a<\/li>\n<li>\u0644\u0627\u0646\u062c<\/li>\n<li>\u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u0628\u0627 \u062f\u0645\u0628\u0644<\/li>\n<li>\u067e\u0644\u0627\u0646\u06a9<\/li>\n<li>\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0627 \u06a9\u0634 \u0648\u0631\u0632\u0634\u06cc<\/li>\n<\/ul>\n<p><strong>\u0645\u0632\u06cc\u062a \u0645\u0647\u0645:<\/strong><\/p>\n<p>\u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u062d\u062f\u0627\u0642\u0644 \u06f2 \u0631\u0648\u0632 \u062f\u0631 \u0647\u0641\u062a\u0647 \u0628\u0647 \u06a9\u0627\u0647\u0634 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 LDL \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n<h3>\u06f3. \u06a9\u0627\u0647\u0634 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u062e\u0648\u0646 \u0628\u0627 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062a\u0631\u06a9\u06cc\u0628\u06cc (\u0647\u0648\u0627\u0632\u06cc + \u0642\u062f\u0631\u062a\u06cc)<\/h3>\n<p>\u0627\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0647\u0627 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0646\u062a\u0627\u06cc\u062c \u0631\u0627 \u0627\u06cc\u062c\u0627\u062f \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f. \u062a\u0631\u06a9\u06cc\u0628 \u062a\u0645\u0631\u06cc\u0646 \u0647\u0648\u0627\u0632\u06cc \u0648 \u062d\u0631\u06a9\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0628\u0627\u0639\u062b \u062a\u0646\u0638\u06cc\u0645 \u0628\u0647\u062a\u0631 \u0686\u0631\u0628\u06cc \u062e\u0648\u0646 \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0633\u0648\u062e\u062a\u200c\u0648\u0633\u0627\u0632 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n<p><strong>\u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0647\u0641\u062a\u06af\u06cc \u067e\u06cc\u0634\u0646\u0647\u0627\u062f\u06cc:<\/strong><\/p>\n<ul>\n<li>\u06f3 \u0631\u0648\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0647\u0648\u0627\u0632\u06cc<\/li>\n<li>\u06f2 \u0631\u0648\u0632 \u062d\u0631\u06a9\u0627\u062a \u0642\u062f\u0631\u062a\u06cc<\/li>\n<li>\u06f1 \u0631\u0648\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0633\u0628\u06a9 \u0645\u0627\u0646\u0646\u062f \u06cc\u0648\u06af\u0627 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0627\u0633\u062a\u0631\u0633<\/li>\n<\/ul>\n<h3>\u0686\u0646\u062f \u0646\u06a9\u062a\u0647 \u0645\u0647\u0645 \u0628\u0631\u0627\u06cc \u0627\u062b\u0631\u06af\u0630\u0627\u0631\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0648\u0631\u0632\u0634 \u0628\u0631 \u06a9\u0627\u0647\u0634 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644<\/h3>\n<figure class=\"block-table\">\n<table>\n<tbody>\n<tr>\n<td width=\"150\"><strong>\u0646\u06a9\u062a\u0647<\/strong><\/td>\n<td width=\"186\"><strong>\u062a\u0648\u0636\u06cc\u062d <\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"150\">\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u062a\u0645\u0631\u06cc\u0646<\/td>\n<td width=\"186\">\u062d\u0641\u0638 \u0631\u06cc\u062a\u0645 \u0647\u0641\u062a\u06af\u06cc<\/td>\n<\/tr>\n<tr>\n<td width=\"150\">\u0627\u0641\u0632\u0627\u06cc\u0634 \u062a\u062f\u0631\u06cc\u062c\u06cc \u0634\u062f\u062a<\/td>\n<td width=\"186\">\u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u062a\u0648\u0642\u0641 \u067e\u06cc\u0634\u0631\u0641\u062a<\/td>\n<\/tr>\n<tr>\n<td width=\"150\">\u0647\u0645\u0631\u0627\u0647\u06cc \u0628\u0627 \u062a\u063a\u0630\u06cc\u0647 \u0633\u0627\u0644\u0645<\/td>\n<td width=\"186\">\u0628\u0647\u0628\u0648\u062f \u0633\u0648\u062e\u062a\u200c\u0648\u0633\u0627\u0632 \u0686\u0631\u0628\u06cc<\/td>\n<\/tr>\n<tr>\n<td width=\"150\">\u062d\u0630\u0641 \u0686\u0631\u0628\u06cc \u062a\u0631\u0627\u0646\u0633<\/td>\n<td width=\"186\">\u06a9\u0627\u0647\u0634 LDL \u0645\u0636\u0631<\/td>\n<\/tr>\n<tr>\n<td width=\"150\">\u0645\u0634\u0648\u0631\u062a \u0628\u0627 \u067e\u0632\u0634\u06a9<\/td>\n<td width=\"186\">\u0627\u0637\u0645\u06cc\u0646\u0627\u0646 \u0627\u0632 \u0627\u06cc\u0645\u0646\u06cc \u062a\u0645\u0631\u06cc\u0646<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<h2 id=\"toc-%d8%b9%d9%84%d8%a7%d8%a6%d9%85-%da%a9%d9%84%d8%b3%d8%aa%d8%b1%d9%88%d9%84-%d8%ae%d9%88%d9%86-%d8%a8%d8%a7%d9%84%d8%a7-%da%86%db%8c%d8%b3%d8%aa%d8%9f-3\"  data-toc=\"true\">\u0639\u0644\u0627\u0626\u0645 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u062e\u0648\u0646 \u0628\u0627\u0644\u0627 \u0686\u06cc\u0633\u062a\u061f<\/h2>\n<h3><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-94235 size-full\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/5-5.webp\" alt=\"\u0639\u0644\u0627\u0626\u0645 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u062e\u0648\u0646 \u0628\u0627\u0644\u0627 \u0686\u06cc\u0633\u062a\u061f | \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628\" width=\"1126\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/5-5.webp 1126w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/5-5-300x168.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/5-5-1024x573.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/5-5-768x430.webp 768w\" sizes=\"auto, (max-width: 1126px) 100vw, 1126px\" \/><\/h3>\n<p>\u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u0628\u0627\u0644\u0627 \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u06cc\u06a9 \u0628\u06cc\u0645\u0627\u0631\u06cc \u0628\u06cc\u200c\u0639\u0644\u0627\u0645\u062a \u0634\u0646\u0627\u062e\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f\u061b \u06cc\u0639\u0646\u06cc \u062f\u0631 \u0628\u06cc\u0634\u062a\u0631 \u0627\u0641\u0631\u0627\u062f \u0647\u06cc\u0686 \u0646\u0634\u0627\u0646\u0647\u200c\u0627\u06cc \u0627\u06cc\u062c\u0627\u062f \u0646\u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0633\u0627\u0644\u200c\u0647\u0627 \u0628\u062f\u0648\u0646 \u0627\u0637\u0644\u0627\u0639 \u0627\u062f\u0627\u0645\u0647 \u067e\u06cc\u062f\u0627 \u06a9\u0646\u062f. \u0628\u0627 \u0627\u06cc\u0646 \u062d\u0627\u0644\u060c \u0648\u0642\u062a\u06cc \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 LDL \u0628\u0631\u0627\u06cc \u0645\u062f\u062a \u0637\u0648\u0644\u0627\u0646\u06cc \u0628\u0627\u0644\u0627 \u0628\u0645\u0627\u0646\u062f\u060c \u06a9\u0645\u200c\u06a9\u0645 \u0639\u0644\u0627\u0626\u0645 \u063a\u06cc\u0631\u0645\u0633\u062a\u0642\u06cc\u0645 \u06cc\u0627 \u067e\u06cc\u0627\u0645\u062f\u0647\u0627\u06cc\u06cc \u0627\u06cc\u062c\u0627\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f \u06a9\u0647 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\u0633\u0646\u06af\u06cc\u0646\u06cc \u0633\u0631<\/li>\n<li>\u0627\u0641\u0632\u0627\u06cc\u0634 \u0641\u0634\u0627\u0631 \u062e\u0648\u0646<\/li>\n<li>\u0639\u0644\u0627\u0626\u0645 \u062d\u0645\u0644\u0647 \u0642\u0644\u0628\u06cc \u06cc\u0627 \u0633\u06a9\u062a\u0647<\/li>\n<\/ul>\n<h3>\u06f1. \u062f\u0631\u062f \u06cc\u0627 \u0633\u0646\u06af\u06cc\u0646\u06cc \u0642\u0641\u0633\u0647 \u0633\u06cc\u0646\u0647 (\u0622\u0646\u0698\u06cc\u0646)<\/h3>\n<p>\u0648\u0642\u062a\u06cc \u0686\u0631\u0628\u06cc \u062f\u0631 \u062f\u06cc\u0648\u0627\u0631\u0647 \u0631\u06af\u200c\u0647\u0627 \u062c\u0645\u0639 \u0634\u0648\u062f\u060c \u062c\u0631\u06cc\u0627\u0646 \u062e\u0648\u0646 \u0628\u0647 \u0642\u0644\u0628 \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u06cc\u0627\u0628\u062f \u0648 \u0641\u0631\u062f \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u062f\u0686\u0627\u0631 \u0622\u0646\u0698\u06cc\u0646 \u0634\u0648\u062f.<\/p>\n<p><strong>\u0646\u0634\u0627\u0646\u0647\u200c\u0647\u0627:<\/strong><\/p>\n<ul>\n<li>\u0627\u062d\u0633\u0627\u0633 \u0641\u0634\u0627\u0631 \u06cc\u0627 \u0633\u0648\u0632\u0634 \u0633\u06cc\u0646\u0647<\/li>\n<li>\u062f\u0631\u062f \u0645\u0646\u062a\u0634\u0631\u0634\u0648\u0646\u062f\u0647 \u0628\u0647 \u0634\u0627\u0646\u0647\u060c \u06af\u0631\u062f\u0646 \u06cc\u0627 \u062f\u0633\u062a<\/li>\n<li>\u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0631\u062f \u0647\u0646\u06af\u0627\u0645 \u0641\u0639\u0627\u0644\u06cc\u062a \u0628\u062f\u0646\u06cc<\/li>\n<\/ul>\n<h3>\u06f2. \u062a\u0646\u06af\u06cc \u0646\u0641\u0633 \u0647\u0646\u06af\u0627\u0645 \u0641\u0639\u0627\u0644\u06cc\u062a<\/h3>\n<p>\u0648\u0642\u062a\u06cc \u0631\u06af\u200c\u0647\u0627\u06cc \u0642\u0644\u0628 \u062a\u0646\u06af \u0634\u062f\u0647 \u0628\u0627\u0634\u0646\u062f\u060c \u0627\u06a9\u0633\u06cc\u0698\u0646\u200c\u0631\u0633\u0627\u0646\u06cc \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u06cc\u0627\u0628\u062f \u0648 \u0641\u0631\u062f \u062d\u062a\u06cc \u0628\u0627 \u0628\u0627\u0644\u0627 \u0631\u0641\u062a\u0646 \u0627\u0632 \u067e\u0644\u0647\u200c\u0647\u0627 \u0647\u0645 \u0627\u062d\u0633\u0627\u0633 \u0646\u0641\u0633\u200c\u062a\u0646\u06af\u06cc \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n<h3>\u06f3. \u0632\u0627\u0646\u062a\u0648\u0645\u0627<\/h3>\n<p>\u06af\u0627\u0647\u06cc \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u0628\u0633\u06cc\u0627\u0631 \u0628\u0627\u0644\u0627 \u062e\u0648\u062f \u0631\u0627 \u0628\u0627 \u062a\u0648\u062f\u0647\u200c\u0647\u0627\u06cc \u06a9\u0648\u0686\u06a9 \u0686\u0631\u0628\u06cc \u0631\u0648\u06cc \u0628\u062f\u0646 \u06a9\u0647 \u0628\u0647 \u0622\u0646 \u0632\u0627\u0646\u062a\u0648\u0645\u0627 \u06af\u0641\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f\u060c \u0646\u0634\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f.<\/p>\n<p><strong>\u0645\u062d\u0644\u200c\u0647\u0627\u06cc \u0631\u0627\u06cc\u062c \u0627\u06cc\u062c\u0627\u062f \u0632\u0627\u0646\u062a\u0648\u0645\u0627:<\/strong><\/p>\n<ul>\n<li>\u0627\u0637\u0631\u0627\u0641 \u0686\u0634\u0645\u200c\u0647\u0627<\/li>\n<li>\u0622\u0631\u0646\u062c<\/li>\n<li>\u0632\u0627\u0646\u0648<\/li>\n<li>\u067e\u0634\u062a \u062f\u0633\u062a<\/li>\n<\/ul>\n<p>\u0627\u06cc\u0646 \u062a\u0648\u062f\u0647\u200c\u0647\u0627 \u062f\u0631\u062f\u0646\u0627\u06a9 \u0646\u06cc\u0633\u062a\u0646\u062f \u0627\u0645\u0627 \u0648\u062c\u0648\u062f\u0634\u0627\u0646 \u06cc\u06a9 \u0647\u0634\u062f\u0627\u0631 \u062c\u062f\u06cc \u0627\u0633\u062a.<\/p>\n<h3>\u06f4. \u062d\u0644\u0642\u0647 \u0633\u0641\u06cc\u062f \u06cc\u0627 \u062e\u0627\u06a9\u0633\u062a\u0631\u06cc \u062f\u0648\u0631 \u0642\u0631\u0646\u06cc\u0647 \u0686\u0634\u0645 (\u0622\u0631\u06a9\u0648\u0633)<\/h3>\n<p>\u06cc\u06a9 \u062d\u0644\u0642\u0647 \u06a9\u0645\u200c\u0631\u0646\u06af \u062f\u0648\u0631 \u0645\u0631\u062f\u0645\u06a9 \u0686\u0634\u0645 \u06a9\u0647 \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u062f\u0631 \u0633\u0646\u06cc\u0646 \u0628\u0627\u0644\u0627 \u0637\u0628\u06cc\u0639\u06cc \u0627\u0633\u062a\u060c \u0627\u0645\u0627 \u062f\u0631 \u062c\u0648\u0627\u0646\u200c\u062a\u0631\u0647\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0646\u0634\u0627\u0646\u0647 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u0628\u0627\u0644\u0627 \u0628\u0627\u0634\u062f.<\/p>\n<p>\u0646\u06a9\u062a\u0647: \u0627\u06af\u0631 \u0632\u06cc\u0631 \u06f4\u06f0 \u0633\u0627\u0644 \u0647\u0633\u062a\u06cc\u062f \u0648 \u0627\u06cc\u0646 \u062d\u0644\u0642\u0647 \u0631\u0627 \u062f\u0627\u0631\u06cc\u062f\u060c \u062d\u062a\u0645\u0627\u064b \u0622\u0632\u0645\u0627\u06cc\u0634 \u062e\u0648\u0646 \u0628\u062f\u0647\u06cc\u062f.<\/p>\n<h3>\u06f5. \u062e\u0633\u062a\u06af\u06cc \u0634\u062f\u06cc\u062f \u0648 \u0645\u062f\u0627\u0648\u0645<\/h3>\n<p>\u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u0628\u0627\u0644\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062c\u0631\u06cc\u0627\u0646 \u062e\u0648\u0646 \u0648 \u0627\u06a9\u0633\u06cc\u0698\u0646\u200c\u0631\u0633\u0627\u0646\u06cc \u0631\u0627 \u06a9\u0627\u0647\u0634 \u062f\u0647\u062f \u0648 \u0646\u062a\u06cc\u062c\u0647 \u0622\u0646 \u062e\u0633\u062a\u06af\u06cc\u200c\u0647\u0627\u06cc \u0637\u0648\u0644\u0627\u0646\u06cc \u0648 \u0628\u062f\u0648\u0646 \u062f\u0644\u06cc\u0644 \u0645\u0634\u062e\u0635 \u0627\u0633\u062a.<\/p>\n<p><strong>\u0646\u0634\u0627\u0646\u0647\u200c\u0647\u0627\u06cc \u0647\u0645\u0631\u0627\u0647:<\/strong><\/p>\n<ul>\n<li>\u0628\u06cc\u200c\u062d\u0627\u0644\u06cc \u0635\u0628\u062d\u06af\u0627\u0647\u06cc<\/li>\n<li>\u06a9\u0627\u0647\u0634 \u062a\u0648\u0627\u0646 \u062a\u0645\u0631\u06a9\u0632<\/li>\n<li>\u0627\u062d\u0633\u0627\u0633 \u0636\u0639\u0641 \u0647\u0646\u06af\u0627\u0645 \u0641\u0639\u0627\u0644\u06cc\u062a \u0628\u062f\u0646\u06cc<\/li>\n<\/ul>\n<h3>\u06f6. \u0628\u06cc\u200c\u062d\u0633\u06cc \u06cc\u0627 \u0633\u0631\u062f\u06cc \u0627\u0646\u062f\u0627\u0645\u200c\u0647\u0627<\/h3>\n<p>\u0627\u06af\u0631 \u0631\u0633\u0648\u0628 \u0686\u0631\u0628\u06cc \u062f\u0631 \u0631\u06af\u200c\u0647\u0627\u06cc \u067e\u0627 \u0648 \u062f\u0633\u062a \u0632\u06cc\u0627\u062f \u0634\u0648\u062f\u060c \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0641\u0631\u062f \u0627\u062d\u0633\u0627\u0633 \u0628\u06cc\u200c\u062d\u0633\u06cc\u060c \u0645\u0648\u0631\u0645\u0648\u0631 \u0634\u062f\u0646 \u06cc\u0627 \u0633\u0631\u062f \u0634\u062f\u0646 \u0627\u0646\u062f\u0627\u0645\u200c\u0647\u0627 \u0631\u0627 \u062a\u062c\u0631\u0628\u0647 \u06a9\u0646\u062f.<\/p>\n<p><strong>\u0646\u0634\u0627\u0646\u0647 \u062e\u0637\u0631\u0646\u0627\u06a9:<\/strong><\/p>\n<p>\u062f\u0631\u062f \u0633\u0627\u0642 \u067e\u0627 \u0647\u0646\u06af\u0627\u0645 \u0631\u0627\u0647 \u0631\u0641\u062a\u0646 \u06a9\u0647 \u0628\u0627 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u0647\u062a\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n\n<h3>\u06f7. \u0633\u0631\u062f\u0631\u062f\u0647\u0627\u06cc \u0645\u06a9\u0631\u0631 \u0648 \u0633\u0646\u06af\u06cc\u0646\u06cc \u0633\u0631<\/h3>\n<p>\u062f\u0631 \u0628\u0631\u062e\u06cc \u0627\u0641\u0631\u0627\u062f\u060c \u062c\u0631\u06cc\u0627\u0646 \u062e\u0648\u0646 \u0636\u0639\u06cc\u0641 \u0646\u0627\u0634\u06cc \u0627\u0632 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u0628\u0627\u0644\u0627 \u0628\u0627\u0639\u062b \u0633\u0631\u062f\u0631\u062f\u0647\u0627\u06cc \u0645\u06a9\u0631\u0631 \u0648 \u0627\u062d\u0633\u0627\u0633 \u0633\u0646\u06af\u06cc\u0646\u06cc \u062f\u0631 \u0633\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u06af\u0631 \u0627\u06cc\u0646 \u0633\u0631\u062f\u0631\u062f\u0647\u0627 \u0628\u0647 \u0647\u0645\u0631\u0627\u0647 \u0641\u0634\u0627\u0631 \u062e\u0648\u0646 \u0628\u0627\u0644\u0627 \u0628\u0627\u0634\u062f\u060c \u0628\u0627\u06cc\u062f \u0633\u0631\u06cc\u0639 \u0628\u0631\u0631\u0633\u06cc \u0634\u0648\u062f.<\/p>\n<h3>\u06f8. \u0627\u0641\u0632\u0627\u06cc\u0634 \u0641\u0634\u0627\u0631 \u062e\u0648\u0646<\/h3>\n<p>\u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u0628\u0627\u0644\u0627 \u0628\u0627 \u0636\u062e\u06cc\u0645 \u06a9\u0631\u062f\u0646 \u062f\u06cc\u0648\u0627\u0631\u0647 \u0631\u06af\u200c\u0647\u0627 \u0628\u0627\u0639\u062b \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u0642\u0627\u0648\u0645\u062a \u062c\u0631\u06cc\u0627\u0646 \u062e\u0648\u0646 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u062f\u0631 \u0646\u062a\u06cc\u062c\u0647 \u0641\u0634\u0627\u0631 \u062e\u0648\u0646 \u0628\u0627\u0644\u0627 \u0645\u06cc\u200c\u0631\u0648\u062f.<\/p>\n<p><strong>\u0646\u0634\u0627\u0646\u0647\u200c\u0647\u0627\u06cc \u063a\u06cc\u0631\u0645\u0633\u062a\u0642\u06cc\u0645:<\/strong><\/p>\n<ul>\n<li>\u06af\u0631\u06af\u0631\u0641\u062a\u06af\u06cc<\/li>\n<li>\u062a\u067e\u0634 \u0642\u0644\u0628<\/li>\n<li>\u0633\u0631\u06af\u06cc\u062c\u0647<\/li>\n<\/ul>\n<h3>\u06f9. \u0639\u0644\u0627\u0626\u0645 \u062d\u0645\u0644\u0647 \u0642\u0644\u0628\u06cc \u06cc\u0627 \u0633\u06a9\u062a\u0647\u061b \u0639\u0644\u0627\u0626\u0645 \u0628\u0633\u06cc\u0627\u0631 \u062f\u06cc\u0631\u0631\u0633!<\/h3>\n<p>\u0627\u06af\u0631 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u062f\u0631\u0645\u0627\u0646 \u0646\u0634\u0648\u062f\u060c \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0628\u0647 \u062d\u0645\u0644\u0647 \u0642\u0644\u0628\u06cc \u06cc\u0627 \u0633\u06a9\u062a\u0647 \u0645\u0646\u062c\u0631 \u0634\u0648\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0631\u062d\u0644\u0647 \u0639\u0644\u0627\u0626\u0645\u06cc \u0645\u062b\u0644 \u0645\u0648\u0627\u0631\u062f \u0632\u06cc\u0631 \u0628\u0631\u0648\u0632 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0628\u0627\u06cc\u062f \u0641\u0648\u0631\u0627\u064b \u0627\u0648\u0631\u0698\u0627\u0646\u0633 \u062a\u0645\u0627\u0633 \u06af\u0631\u0641\u062a\u0647 \u0634\u0648\u062f:<\/p>\n<ul>\n<li>\u0628\u06cc\u200c\u062d\u0633\u06cc \u06cc\u06a9 \u0633\u0645\u062a \u0628\u062f\u0646<\/li>\n<li>\u0627\u062e\u062a\u0644\u0627\u0644 \u062f\u0631 \u06af\u0641\u062a\u0627\u0631<\/li>\n<li>\u062a\u0639\u0631\u06cc\u0642 \u0634\u062f\u06cc\u062f<\/li>\n<li>\u062a\u0647\u0648\u0639<\/li>\n<li>\u062f\u0631\u062f \u062a\u06cc\u0631\u06a9\u0634\u0646\u062f\u0647<\/li>\n<li>\u0627\u0632 \u062f\u0633\u062a\u200c\u062f\u0627\u062f\u0646 \u0647\u0648\u0634\u06cc\u0627\u0631\u06cc<\/li>\n<\/ul>\n<h2 id=\"toc-%da%86%d9%87-%d8%b2%d9%85%d8%a7%d9%86%db%8c-%d8%a8%d8%a7%db%8c%d8%af-%d8%a2%d8%b2%d9%85%d8%a7%db%8c%d8%b4-%da%a9%d9%84%d8%b3%d8%aa%d8%b1%d9%88%d9%84-%d8%a8%d8%af%d9%87%db%8c%d9%85%d8%9f-4\"  data-toc=\"true\">\u0686\u0647 \u0632\u0645\u0627\u0646\u06cc \u0628\u0627\u06cc\u062f \u0622\u0632\u0645\u0627\u06cc\u0634 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u0628\u062f\u0647\u06cc\u0645\u061f<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-94236\" src=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/6-4.webp\" alt=\"\u0686\u0647 \u0632\u0645\u0627\u0646\u06cc \u0628\u0627\u06cc\u062f \u0622\u0632\u0645\u0627\u06cc\u0634 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u0628\u062f\u0647\u06cc\u0645\u061f | \u0641\u06cc\u062a \u06a9\u0644\u0627\u0628\" width=\"1126\" height=\"630\" srcset=\"https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/6-4.webp 1126w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/6-4-300x168.webp 300w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/6-4-1024x573.webp 1024w, https:\/\/fitclub.ir\/blog\/wp-content\/uploads\/2024\/06\/6-4-768x430.webp 768w\" sizes=\"auto, (max-width: 1126px) 100vw, 1126px\" \/><\/h2>\n<p>\u062d\u062a\u06cc \u0627\u06af\u0631 \u0647\u06cc\u0686 \u0639\u0644\u0627\u0645\u062a\u06cc \u0646\u062f\u0627\u0631\u06cc\u062f\u060c \u062f\u0631 \u0645\u0648\u0627\u0631\u062f 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id=\"toc-%da%a9%d9%84%d8%b3%d8%aa%d8%b1%d9%88%d9%84-%d8%ae%d9%88%d9%86-%d8%a8%d8%a7%d9%84%d8%a7-%da%86%d9%87-%d8%b9%d9%88%d8%a7%d8%b1%d8%b6%db%8c-%d8%af%d8%a7%d8%b1%d8%af%d8%9f-5\"  data-toc=\"true\">\u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u062e\u0648\u0646 \u0628\u0627\u0644\u0627 \u0686\u0647 \u0639\u0648\u0627\u0631\u0636\u06cc \u062f\u0627\u0631\u062f\u061f<\/h2>\n<table>\n<tbody>\n<tr>\n<td width=\"144\"><strong>\u0639\u0648\u0627\u0631\u0636<\/strong><\/td>\n<td width=\"180\"><strong>\u062a\u0648\u0636\u06cc\u062d <\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"144\">\u06af\u0631\u0641\u062a\u06af\u06cc \u0639\u0631\u0648\u0642<\/td>\n<td width=\"180\">\u0631\u0633\u0648\u0628 \u0686\u0631\u0628\u06cc \u062f\u0631 \u0631\u06af\u200c\u0647\u0627<\/td>\n<\/tr>\n<tr>\n<td width=\"144\">\u0628\u06cc\u0645\u0627\u0631\u06cc \u0642\u0644\u0628\u06cc<\/td>\n<td width=\"180\">\u06a9\u0627\u0647\u0634 \u062e\u0648\u0646\u200c\u0631\u0633\u0627\u0646\u06cc \u0642\u0644\u0628<\/td>\n<\/tr>\n<tr>\n<td width=\"144\">\u062d\u0645\u0644\u0647 \u0642\u0644\u0628\u06cc<\/td>\n<td width=\"180\">\u0627\u0646\u0633\u062f\u0627\u062f \u06a9\u0627\u0645\u0644 \u0631\u06af \u0642\u0644\u0628<\/td>\n<\/tr>\n<tr>\n<td width=\"144\">\u0633\u06a9\u062a\u0647 \u0645\u063a\u0632\u06cc<\/td>\n<td width=\"180\">\u0627\u062e\u062a\u0644\u0627\u0644 \u062c\u0631\u06cc\u0627\u0646 \u062e\u0648\u0646 \u0645\u063a\u0632<\/td>\n<\/tr>\n<tr>\n<td width=\"144\">\u0641\u0634\u0627\u0631 \u062e\u0648\u0646 \u0628\u0627\u0644\u0627<\/td>\n<td width=\"180\">\u062a\u0646\u06af\u06cc \u0648 \u0633\u0641\u062a\u06cc \u0631\u06af\u200c\u0647\u0627<\/td>\n<\/tr>\n<tr>\n<td width=\"144\">\u06a9\u0628\u062f \u0686\u0631\u0628<\/td>\n<td width=\"180\">\u062a\u062c\u0645\u0639 \u0686\u0631\u0628\u06cc \u062f\u0631 \u06a9\u0628\u062f<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2 id=\"toc-%da%86%da%af%d9%88%d9%86%d9%87-%da%a9%d9%84%d8%b3%d8%aa%d8%b1%d9%88%d9%84-%d8%b1%d8%a7-%d9%be%d8%a7%db%8c%db%8c%d9%86-%d8%a8%db%8c%d8%a7%d9%88%d8%b1%db%8c%d9%85%d8%9f-%db%b5-%d8%b1%d8%a7%d9%87%da%a9-6\"  data-toc=\"true\">\u0686\u06af\u0648\u0646\u0647 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u0645\u061f | \u06f5 \u0631\u0627\u0647\u06a9\u0627\u0631 \u0645\u0648\u062b\u0631 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u062e\u0648\u0646<\/h2>\n<p>\u062f\u0631 \u0646\u0647\u0627\u06cc\u062a\u060c \u067e\u0627\u0633\u062e \u0628\u0647 \u0627\u06cc\u0646 \u067e\u0631\u0633\u0634 \u06a9\u0647 \u0686\u06af\u0648\u0646\u0647 \u06a9\u0644\u0633\u062a\u0631\u0648\u0644 \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u0645\u061f \u062f\u0631 \u06cc\u06a9 \u0646\u06a9\u062a\u0647 \u062e\u0644\u0627\u0635\u0647 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