![\"\"](\"https:\/\/blog.sssports.com\/wp-content\/uploads\/2022\/12\/BLOG_FEAT_IMG_21.jpg\")
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\u0627\u0644\u0645\u0643\u0648\u0651\u0646\u0627\u062a: <\/strong><\/p>\n\n\n\n \u0639\u0644\u0628\u0629 \u0648\u0631\u0642 \u062e\u0633 \u0645\u0634\u0643\u0644 <\/p>\n\n\n\n \u00bc \u0642\u0637\u0639\u0629 \u0645\u0646 \u062c\u0628\u0646 \u0627\u0644\u0641\u064a\u062a\u0627 \u0627\u0644\u062f\u0646\u0645\u0627\u0631\u0643\u064a (\u0645\u0641\u062a\u062a\u0629) <\/p>\n\n\n\n 1 \u0631\u0645\u0627\u0646 <\/p>\n\n\n\n 1 \u0642\u0631\u0639 \u062c\u0648\u0632\u064a \u0635\u063a\u064a\u0631 \u0645\u0642\u0637\u0639 \u0625\u0644\u0649 \u0642\u0637\u0639 \u0645\u0631\u0628\u0639\u0629 <\/p>\n\n\n\n 4-6 \u062d\u0628\u0627\u062a \u062a\u064a\u0646 \u0645\u0642\u0637\u0639 \u0625\u0644\u0649 \u0623\u0631\u0628\u0627\u0639<\/p>\n\n\n\n \u00bd \u0643\u0648\u0628 \u0643\u064a\u0646\u0648\u0627<\/p>\n\n\n\n \u062a\u062a\u0628\u064a\u0644\u0629 \u0627\u0644\u0642\u0631\u0639 \u0627\u0644\u062c\u0648\u0632\u064a: <\/strong><\/p>\n\n\n\n \u00bd \u0623\u0648 1 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0632\u064a\u062a \u0632\u064a\u062a\u0648\u0646 <\/p>\n\n\n\n \u00bc \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0643\u0645\u0648\u0646 \u0645\u0637\u062d\u0648\u0646 <\/p>\n\n\n\n \u00bc \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0643\u0632\u0628\u0631\u0629 \u0645\u0637\u062d\u0648\u0646\u0629<\/p>\n\n\n\n \u00bc \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0642\u0631\u0641\u0629 <\/p>\n\n\n\n \u00bc \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0641\u0644\u0641\u0644 \u062d\u0627\u0631 \u0623\u0648 \u0623\u0642\u0644 \u0625\u0630\u0627 \u0643\u0646\u062a \u062d\u0633\u0627\u0633 \u0644\u0644\u062a\u0648\u0627\u0628\u0644<\/p>\n\n\n\n \u0635\u0648\u0635 \u0627\u0644\u0633\u0644\u0637\u0629: <\/p>\n\n\n\n 2 \u0645\u0644\u0627\u0639\u0642 \u0643\u0628\u064a\u0631\u0629 \u0639\u0633\u0644<\/p>\n\n\n\n 1 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u062e\u0631\u062f\u0644 \u062f\u064a\u062c\u0648\u0646<\/p>\n\n\n\n \u00bd \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0644\u062d \u0628\u062d\u0631\u064a \u0646\u0627\u0639\u0645<\/p>\n\n\n\n \u00bd \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0641\u0644\u0641\u0644 \u0623\u0633\u0648\u062f \u0645\u0637\u062d\u0648\u0646 \u0646\u0627\u0639\u0645\u0627\u064b<\/p>\n\n\n\n 1 \u0641\u0635 \u062b\u0648\u0645 \u0643\u0628\u064a\u0631 \u0645\u0641\u0631\u0648\u0645<\/p>\n\n\n\n \u00bc \u0643\u0648\u0628 \u062e\u0644 \u0628\u0644\u0633\u0645\u064a\u0643<\/p>\n\n\n\n \u00be \u0643\u0648\u0628 \u0632\u064a\u062a \u0632\u064a\u062a\u0648\u0646 <\/p>\n\n\n\n \u0645\u0644\u062d + \u0641\u0644\u0641\u0644 \u062d\u0633\u0628 \u0627\u0644\u0631\u063a\u0628\u0629<\/p>\n\n\n\n \u062a\u062d\u0645\u064a\u0635 \u0627\u0644\u0642\u0631\u0639 \u0627\u0644\u062c\u0648\u0632\u064a: <\/strong><\/p>\n\n\n\n \u062f\u062c\u0627\u062c \u0645\u0634\u0648\u064a \u0628\u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0628\u0631\u064a \u0648 \u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644 \u0648\u0627\u0644\u062e\u0644 \u0627\u0644\u0628\u0644\u0633\u0645\u064a<\/strong><\/strong><\/p>\n\n\n \u062a\u0643\u0641\u064a: 4-5 \u0623\u0641\u0631\u0627\u062f<\/strong> \u062a\u062a\u0628\u064a\u0644\u0629 \u0627\u0644\u062f\u062c\u0627\u062c: <\/strong><\/p>\n\n\n\n \u2153 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0628\u0631\u064a \u0627\u0644\u0637\u0627\u0632\u062c \u0623\u0648 \u0627\u0644\u0645\u062c\u0645\u062f \u0648\u0627\u0644\u0645\u0630\u0627\u0628 \u0645\u0633\u0628\u0642\u064b\u0627<\/p>\n\n\n\n 2 \u0645\u0644\u0627\u0639\u0642 \u0643\u0628\u064a\u0631\u0629 \u0632\u064a\u062a \u0632\u064a\u062a\u0648\u0646 \u0628\u0643\u0631 \u0645\u0645\u062a\u0627\u0632<\/p>\n\n\n\n 2 \u0645\u0644\u0627\u0639\u0642 \u0643\u0628\u064a\u0631\u0629 \u0634\u0631\u0627\u0628 \u0627\u0644\u0642\u064a\u0642\u0628 \u0623\u0648 \u0627\u0644\u0639\u0633\u0644 <\/p>\n\n\n\n \u00bc \u0643\u0648\u0628 \u062e\u0644 \u0628\u0644\u0633\u0645\u064a<\/p>\n\n\n\n 1 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u062b\u0648\u0645 \u0645\u0641\u0631\u0648\u0645 (\u062d\u0648\u0627\u0644\u064a 1 \u0641\u0635)<\/p>\n\n\n\n \u00bc \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0644\u062d <\/p>\n\n\n\n \u00bc \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0641\u0644\u0641\u0644 \u0623\u0633\u0648\u062f 1 \u0643\u063a \u0645\u0646 \u0623\u0641\u062e\u0627\u0630 \u0627\u0644\u062f\u062c\u0627\u062c \u0628\u0627\u0644\u0639\u0638\u0645 \u0648\u0627\u0644\u062c\u0644\u062f (~ 4 \u0625\u0644\u0649 6 \u0623\u0641\u062e\u0627\u0630 \u062f\u062c\u0627\u062c)<\/p>\n\n\n\n \u00bd \u0643\u0648\u0628 – 1 \u0643\u0648\u0628 \u062a\u0648\u062a \u0628\u0631\u064a \u0637\u0627\u0632\u062c \u0623\u0648 \u0645\u062c\u0645\u062f \u0648\u0645\u0630\u0627\u0628 \u0645\u0633\u0628\u0642\u064b\u0627<\/p>\n\n\n\n 1 \u062d\u0628\u0629 \u0628\u0631\u062a\u0642\u0627\u0644 \u0645\u0642\u0637\u0639\u0629 \u0625\u0644\u0649 \u0634\u0631\u0627\u0626\u062d<\/p>\n\n\n\n 1 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0634\u0631\u0627\u0628 \u0627\u0644\u0642\u064a\u0642\u0628 \u0623\u0648 \u0627\u0644\u0639\u0633\u0644 \u0648\u0627\u0644\u062e\u0644 \u0627\u0644\u0628\u0644\u0633\u0645\u064a \u0645\u0645\u0632\u0648\u062c\u0627\u0646 \u0645\u0639\u064b\u0627 <\/p>\n\n\n\n \u0625\u0636\u0627\u0641\u0627\u062a – \u0623\u0648\u0631\u0627\u0642 \u0627\u0644\u0632\u0639\u062a\u0631 \u0627\u0644\u0637\u0627\u0632\u062c\u0629 \u0623\u0648 \u0627\u0644\u0623\u0639\u0634\u0627\u0628 \u0627\u0644\u0645\u062c\u0641\u0641\u0629<\/p>\n\n\n\n \u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u062d\u0636\u064a\u0631:<\/strong><\/p>\n\n\n\n 1. \u0623\u0636\u0641 \u0645\u0643\u0648\u0646\u0627\u062a \u0627\u0644\u062a\u062a\u0628\u064a\u0644\u0629 \u0625\u0644\u0649 \u0627\u0644\u062e\u0644\u0627\u0637 \u0648\u0627\u062e\u0644\u0637\u0647\u0627 \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0646\u0627\u0639\u0645\u0629.<\/p>\n\n\n\n 2. \u0641\u064a \u0648\u0639\u0627\u0621\u060c \u0627\u0646\u0642\u0639 \u0623\u0641\u062e\u0627\u0630 \u0627\u0644\u062f\u062c\u0627\u062c \u0641\u064a \u0627\u0644\u062a\u062a\u0628\u064a\u0644\u0629.<\/p>\n\n\n\n 3. \u063a\u0637\u064a\u0647\u0627 \u0648\u0636\u0639\u0647\u0627 \u0641\u064a \u0627\u0644\u062b\u0644\u0627\u062c\u0629 \u0644\u062a\u062a\u0651\u0628\u0644 \u0644\u0645\u062f\u0629 30 \u062f\u0642\u064a\u0642\u0629 \u0623\u0648 \u0637\u0648\u0627\u0644 \u0627\u0644\u0644\u064a\u0644 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u0643\u0647\u0629 \u0623\u0641\u0636\u0644.<\/p>\n\n\n\n 4. \u0633\u062e\u0651\u0646 \u0627\u0644\u0641\u0631\u0646 \u0625\u0644\u0649 375 \u062f\u0631\u062c\u0629 \u0641\u0647\u0631\u0646\u0647\u0627\u064a\u062a \u0623\u0648 190 \u062f\u0631\u062c\u0629 \u0645\u0626\u0648\u064a\u0629.<\/p>\n\n\n\n 5. \u0636\u0639 \u0627\u0644\u062f\u062c\u0627\u062c \u0627\u0644\u0645\u062a\u0628\u0644 \u0645\u0639 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0628\u0631\u064a \u0648\u0634\u0631\u0627\u0626\u062d \u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644.<\/p>\n\n\n\n 6. \u0627\u0634\u0648\u064a \u0627\u0644\u062f\u062c\u0627\u062c \u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u062c\u0627\u0646\u0628 \u0627\u0644\u062c\u0644\u062f \u0644\u0644\u0623\u0633\u0641\u0644 \u0644\u0645\u062f\u0629 25-35 \u062f\u0642\u064a\u0642\u0629 \u062d\u0633\u0628 \u062d\u062c\u0645 \u0623\u0641\u062e\u0627\u0630 \u0627\u0644\u062f\u062c\u0627\u062c.<\/p>\n\n\n\n 7. \u0627\u0642\u0644\u0628 \u0627\u0644\u062f\u062c\u0627\u062c \u0648\u062a\u0623\u0643\u062f \u0623\u0646\u0647 \u0642\u062f \u0627\u0633\u062a\u0648\u0649 (\u064a\u0641\u0636\u0644 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u0642\u064a\u0627\u0633 \u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u0644\u062d\u0648\u0645). \u062b\u0645 \u0627\u062f\u0647\u0646 \u0642\u0637\u0639 \u0627\u0644\u062f\u062c\u0627\u062c \u0628\u0627\u0644\u062a\u062a\u0628\u064a\u0644\u0629. \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u062f\u0631\u062c\u0629 \u0627\u0644\u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u0629 \u0644\u0644\u062f\u062c\u0627\u062c 165 \u0641\u0647\u0631\u0646\u0647\u0627\u064a\u062a \u0623\u0648 74 \u062f\u0631\u062c\u0629 \u0645\u0626\u0648\u064a\u0629.<\/p>\n\n\n\n 8. \u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u062a\u0633\u062a\u0648\u064a \u0642\u0637\u0639 \u0627\u0644\u062f\u062c\u0627\u062c\u060c \u0642\u0645 \u0628\u0634\u0648\u064a\u0647\u0627 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0627\u0644\u062c\u0644\u062f \u0645\u0642\u0631\u0645\u0634\u064b\u0627.<\/p>\n\n\n\n 9. \u0636\u0639 \u0627\u0644\u062f\u062c\u0627\u062c \u0641\u064a \u0637\u0628\u0642 \u0648\u0623\u0636\u0641 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u062a\u0628\u064a\u0644\u0629 \u0648\u0623\u0648\u0631\u0627\u0642 \u0627\u0644\u0632\u0639\u062a\u0631 \u0623\u0648 \u0627\u0644\u0623\u0639\u0634\u0627\u0628 \u0627\u0644\u0645\u062c\u0641\u0641\u0629 \u0639\u0644\u0649 \u0642\u0637\u0639 \u0627\u0644\u062f\u062c\u0627\u062c.<\/p>\n\n\n\n \u0643\u0648\u0643\u064a\u0632 \u0627\u0644\u0639\u0633\u0644 \u0648\u0627\u0644\u0642\u0631\u0641\u0629 \u0627\u0644\u0635\u062d\u064a\u0629<\/strong><\/strong><\/strong><\/p>\n\n\n \u0627\u0644\u0643\u0645\u064a\u0629: 24 \u062d\u0628\u0629 \u0643\u0648\u0643\u064a\u0632<\/strong><\/p>\n\n\n\n \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0625\u062c\u0645\u0627\u0644\u064a: 20 \u062f\u0642\u064a\u0642\u0629<\/strong><\/p>\n\n\n\n \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a:<\/strong><\/p>\n\n\n\n 2 \u0643\u0648\u0628 \u062f\u0642\u064a\u0642 \u0642\u0645\u062d \u0643\u0627\u0645\u0644<\/p>\n\n\n\n \u00be \u0643\u0648\u0628 \u0632\u064a\u062a \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f \u0627\u0644\u0628\u0643\u0631 \u0627\u0644\u0645\u0645\u062a\u0627\u0632 \u0627\u0644\u0645\u0644\u064a\u0646 (\u063a\u064a\u0631 \u0645\u0630\u0627\u0628) \u0623\u0648 \u0632\u0628\u062f\u0629 \u063a\u064a\u0631 \u0627\u0644\u0645\u0645\u0644\u062d\u0629 \u0628\u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u063a\u0631\u0641\u0629<\/p>\n\n\n\n \u00be \u0643\u0648\u0628 \u0633\u0643\u0631 \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f<\/p>\n\n\n\n \u00bc \u0643\u0648\u0628 \u0639\u0633\u0644 \u062e\u0627\u0645<\/p>\n\n\n\n 1 \u0628\u064a\u0636\u0629<\/p>\n\n\n\n 2 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0628\u064a\u0643\u0631\u0628\u0648\u0646\u0627\u062a \u0627\u0644\u0635\u0648\u062f\u0627<\/p>\n\n\n\n \u00bd \u0645\u0644\u0639\u0642\u0629 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\u0648\u0627\u0644\u0623\u0635\u062f\u0642\u0627\u0621…<\/p>\n","protected":false},"author":135,"featured_media":52809,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[751,301,1908],"tags":[706,705,372,712,717],"class_list":["post-52830","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-how-to-series","category-301","category-1908","tag-eating-healthy","tag-healthy-food","tag-372","tag-712","tag-717"],"_links":{"self":[{"href":"https:\/\/blog.sssports.com\/ar\/wp-json\/wp\/v2\/posts\/52830"}],"collection":[{"href":"https:\/\/blog.sssports.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.sssports.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.sssports.com\/ar\/wp-json\/wp\/v2\/users\/135"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.sssports.com\/ar\/wp-json\/wp\/v2\/comments?post=52830"}],"version-history":[{"count":9,"href":"https:\/\/blog.sssports.com\/ar\/wp-json\/wp\/v2\/posts\/52830\/revisions"}],"predecessor-version":[{"id":52884,"href":"https:\/\/blog.sssports.com\/ar\/wp-json\/wp\/v2\/posts\/52830\/revisions\/52884"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.sssports.com\/ar\/wp-json\/wp\/v2\/media\/52809"}],"wp:attachment":[{"href":"https:\/\/blog.sssports.com\/ar\/wp-json\/wp\/v2\/media?parent=52830"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.sssports.com\/ar\/wp-json\/wp\/v2\/categories?post=52830"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.sssports.com\/ar\/wp-json\/wp\/v2\/tags?post=52830"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}![\"\"](\"https:\/\/blog.sssports.com\/wp-content\/uploads\/2022\/12\/BLOG_FEAT_IMG_31.jpg\")
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\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/strong><\/p>\n\n\n\n
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