{"id":22778,"date":"2025-06-26T11:00:56","date_gmt":"2025-06-26T07:30:56","guid":{"rendered":"https:\/\/fitamin.ir\/mag\/?p=22778"},"modified":"2025-12-15T13:06:33","modified_gmt":"2025-12-15T09:36:33","slug":"safe-weight-gain","status":"publish","type":"post","link":"https:\/\/fitamin.ir\/mag\/safe-weight-gain\/","title":{"rendered":"\u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 + \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0686\u0627\u0642 \u0634\u062f\u0646 \u0631\u0627\u06cc\u06af\u0627\u0646"},"content":{"rendered":"\n<p>\u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u062a\u0646\u0647\u0627 \u0686\u06cc\u0632\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u0631\u0627\u06cc \u0648\u0632\u0646 \u06af\u0631\u0641\u062a\u0646 \u0627\u0635\u0648\u0644\u06cc \u0628\u0647 \u0622\u0646 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u06cc\u062f. \u062f\u0646\u0628\u0627\u0644 \u067e\u0648\u062f\u0631 \u0648 \u062f\u0627\u0631\u0648 \u06cc\u0627 \u0645\u0639\u062c\u0648\u0646 \u0646\u0628\u0627\u0634\u06cc\u062f\u060c \u0634\u0645\u0627 \u0628\u0631\u0627\u06cc \u0686\u0627\u0642 \u0634\u062f\u0646 \u0641\u0642\u0637 \u0628\u0647 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0627\u0635\u0648\u0644\u06cc \u0648 \u0635\u0628\u0631 \u0648 \u062d\u0648\u0635\u0644\u0647 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u06cc\u062f. <\/p>\n\n\n\n<p>\u0647\u0645\u0627\u0646\u200c\u0637\u0648\u0631 \u06a9\u0647 \u0639\u062f\u0647\u200c\u06cc \u0632\u06cc\u0627\u062f\u06cc \u0628\u0647 \u062f\u0646\u0628\u0627\u0644 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0647\u0633\u062a\u0646\u062f\u060c \u062a\u0639\u062f\u0627\u062f \u0632\u06cc\u0627\u062f\u06cc \u0647\u0645 \u0628\u0631\u0627\u06cc \u0686\u0627\u0642 \u0634\u062f\u0646 \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u062a\u0644\u0627\u0634 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0627\u0632 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0631\u0627\u0647\u06a9\u0627\u0631\u0647\u0627 \u0648 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0686\u0627\u0642 \u0634\u062f\u0646 \u0631\u0627 \u0628\u0627 \u0634\u0645\u0627 \u062f\u0631 \u0645\u06cc\u0627\u0646 \u0645\u06cc\u200c\u06af\u0630\u0627\u0631\u06cc\u0645.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0645\u062d\u0627\u0633\u0628\u0647 \u0648\u0632\u0646 \u0627\u06cc\u062f\u0647\u200c\u0622\u0644 \u0628\u0627\u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 BMI<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0628\u062e\u0634\u06cc \u0627\u0632 \u0648\u0632\u0646 \u0628\u062f\u0646 \u0634\u0645\u0627\u060c \u0686\u0631\u0628\u06cc \u0627\u0633\u062a. \u062a\u062d\u0642\u06cc\u0642\u0627\u062a \u0646\u0634\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f \u0645\u0642\u062f\u0627\u0631 \u0686\u0631\u0628\u06cc \u0628\u062f\u0646 \u0628\u0627\u06cc\u062f \u062f\u0631 \u0645\u062d\u062f\u0648\u062f\u0647 \u0633\u0627\u0644\u0645\u06cc \u062d\u0641\u0638 \u0634\u0648\u062f\u060c \u0647\u0645\u0627\u0646\u200c\u0637\u0648\u0631 \u06a9\u0647 \u0628\u0627\u0644\u0627 \u0628\u0648\u062f\u0646 \u062a\u0648\u062f\u0647 \u0686\u0631\u0628\u06cc \u0628\u0631\u0627\u06cc \u0633\u0644\u0627\u0645\u062a\u06cc \u0645\u0636\u0631 \u0627\u0633\u062a\u060c \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0648\u062f\u0646\u0650 \u0632\u06cc\u0627\u062f\u0650 \u0622\u0646 \u0646\u06cc\u0632 \u0645\u0636\u0631 \u0627\u0633\u062a \u0648 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062e\u0637\u0631 \u0627\u0628\u062a\u0644\u0627 \u0628\u0647 \u0686\u0646\u062f\u06cc\u0646 \u0628\u06cc\u0645\u0627\u0631\u06cc\u200c \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u062f.<\/p>\n\n\n\n<p>\u0628\u0632\u0631\u06af\u0633\u0627\u0644\u0627\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0627\u0632 \u0646\u0645\u0648\u062f\u0627\u0631 \u00ab\u0634\u0627\u062e\u0635 \u062a\u0648\u062f\u0647 \u0628\u062f\u0646\u06cc\u00bb \u0628\u0631\u0627\u06cc \u06cc\u0627\u0641\u062a\u0646 \u0648\u0632\u0646 \u0645\u0646\u0627\u0633\u0628 \u062e\u0648\u062f \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u0646\u062f. \u0634\u0627\u062e\u0635 BMI&nbsp;\u06cc\u06a9 \u0631\u0648\u0634 \u0633\u0646\u062a\u06cc \u0628\u0631\u0627\u06cc \u0645\u062d\u0627\u0633\u0628\u0647 \u0648\u0632\u0646 \u0627\u06cc\u062f\u0647\u200c\u0622\u0644 \u0627\u0633\u062a. \u0636\u0645\u0646\u0627 \u0628\u0647 \u06cc\u0627\u062f \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u06a9\u0647 \u0645\u0642\u062f\u0627\u0631\u0647\u0627\u06cc \u0645\u0648\u062c\u0648\u062f \u062f\u0631 \u0646\u0645\u0648\u062f\u0627\u0631\u0647\u0627 \u062a\u062e\u0645\u06cc\u0646\u06cc \u0647\u0633\u062a\u0646\u062f \u0648 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0639\u0648\u0627\u0645\u0644\u06cc \u0645\u0627\u0646\u0646\u062f \u062a\u0648\u062f\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc \u0631\u0627 \u062f\u0631 \u0646\u0638\u0631 \u0646\u06af\u06cc\u0631\u0646\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>BMI&nbsp;\u0627\u0628\u0632\u0627\u0631 \u0631\u0627\u06cc\u062c\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0648\u0632\u0646 \u0627\u0641\u0631\u0627\u062f \u0631\u0627 \u0646\u0633\u0628\u062a \u0628\u0647 \u0642\u062f\u0634\u0627\u0646 \u0627\u0646\u062f\u0627\u0632\u0647\u200c\u06af\u06cc\u0631\u06cc \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0645\u062d\u0627\u0633\u0628\u0647 BMI \u06cc\u06a9 \u0639\u062f\u062f \u0648\u0627\u062d\u062f \u0631\u0627 \u0628\u0631\u0627\u06cc \u0647\u0631 \u0642\u062f \u0627\u0631\u0627\u0626\u0647 \u0645\u06cc\u200c\u062f\u0647\u062f. \u062e\u06cc\u0644\u06cc \u0633\u0627\u062f\u0647 \u0648 \u0631\u0627\u062d\u062a \u0627\u0637\u0644\u0627\u0639\u0627\u062a \u062e\u0648\u062f \u0631\u0627 \u062f\u0631 \u062c\u062f\u0648\u0644 \u0632\u06cc\u0631 \u0648\u0627\u0631\u062f \u06a9\u0646\u06cc\u062f \u0648 \u0648\u0632\u0646 \u0627\u06cc\u062f\u0647\u200c\u0622\u0644\u200c\u062a\u0627\u0646 \u0631\u0627 \u067e\u06cc\u062f\u0627 \u06a9\u0646\u06cc\u062f!<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"health-tools tools-bmi\"><div class=\"health-tools-switch-container\"><button class=\"btn btn-primary tools-btn form-tools-btn-a tools-btn-deactive\" data-target=\"#e_tools_bmi_form_2\">\u0645\u062d\u0627\u0633\u0628\u0647 \u067e\u06cc\u0634\u0631\u0641\u062a\u0647<\/button><button class=\"btn btn-primary tools-btn tools form-tools-btn-a\" data-target=\"#e_tools_bmi_form\">\u0645\u062d\u0627\u0633\u0628\u0647 \u0633\u0631\u06cc\u0639<\/button><\/div><form class=\"tools_form bmi-forms bmi-forms-1\" id=\"e_tools_bmi_form\"><div class=\"custom-row\"><div class=\"col-12\"><div class=\"bmi-height-err form-error\"><\/div><div class=\"form-group custom-form-group\"><label>\u0642\u062f (\u0633\u0627\u0646\u062a\u06cc \u0645\u062a\u0631) :<\/label><input type=\"number\" class=\"form-control tools-height\"><\/div><\/div><div class=\"col-12\"><div class=\"bmi-weight-err form-error\"><\/div><div class=\"form-group custom-form-group\"><label>\u0648\u0632\u0646 (\u06a9\u06cc\u0644\u0648\u06af\u0631\u0645) :<\/label><input type=\"number\" class=\"form-control tools-weight\"><\/div><\/div><div class=\"col-xl-3 mr-auto\"><div class=\"form-group custom-form-group\"><button type=\"submit\" class=\"btn btn-primary tools_btn\" id=\"e_tools_bmi_btn\">\u0645\u062d\u0627\u0633\u0628\u0647<\/button><\/div><\/div><\/div><\/form><form class=\"tools_form bmi-forms bmi-forms-2\" id=\"e_tools_bmi_form_2\" style=\"display: none\"><div class=\"custom-row\"><div class=\"col-12\"><div class=\"bmi-height-err form-error\"><\/div><div class=\"form-group custom-form-group\"><label>\u0642\u062f (\u0633\u0627\u0646\u062a\u06cc \u0645\u062a\u0631) :<\/label><input type=\"number\" class=\"form-control tools-height\"><\/div><\/div><div class=\"col-12\"><div class=\"bmi-weight-err form-error\"><\/div><div class=\"form-group custom-form-group\"><label>\u0648\u0632\u0646 (\u06a9\u06cc\u0644\u0648\u06af\u0631\u0645) :<\/label><input type=\"number\" class=\"form-control tools-weight\"><\/div><\/div><div class=\"col-12\"><div class=\"bmi-age-err form-error\"><\/div><div class=\"form-group custom-form-group\"><label>\u0633\u0646 (\u0633\u0627\u0644) :<\/label><input type=\"number\" class=\"form-control tools-age\"><\/div><\/div><div class=\"col-12\"><div class=\"form-group custom-form-group\"><label>\u062c\u0646\u0633\u06cc\u062a <\/label><select class=\"form-control tools-gender\"><option value=\"female\">\u062e\u0627\u0646\u0645<\/option><option value=\"male\" selected=\"male\">\u0622\u0642\u0627<\/option><\/select><\/div><\/div><div class=\"col-12\"><div class=\"bmi-wrist-err form-error\"><\/div><div class=\"form-group custom-form-group\"><label>\u062f\u0648\u0631 \u0645\u0686 (\u0633\u0627\u0646\u062a\u06cc \u0645\u062a\u0631) :<\/label><input type=\"number\" class=\"form-control tools-wrist\" min=\"10\" max=\"35\"><\/div><\/div><div class=\"col-xl-3 mr-auto\"><div class=\"form-group\"><button type=\"submit\" class=\"btn btn-primary tools_btn\" id=\"e_tools_bmi_btn_2\">\u0645\u062d\u0627\u0633\u0628\u0647<\/button><\/div><\/div><\/div><\/form><div class=\"tools-result\" style=\"display: none\"><div class=\"tools-result-inner\"><p class=\"tools-result-title\"> BMI\u00a0\u06cc\u0627 \u0634\u0627\u062e\u0635 \u062a\u0648\u062f\u0647 \u0628\u062f\u0646\u06cc \u0634\u0645\u0627:<\/p><div class=\"result-bmi\"><\/div><div class=\"result-bmi-status\"><\/div><div class=\"result-bmi-weight-range\"><\/div><div class=\"result-bmi-skeleton\"><\/div><p class=\"result-cta-text\"><\/p><a href=\"https:\/\/app.fitamin.ir\/subscription?module_slug_type=diet\" class=\"btn btn-primary\">\u062f\u0631\u06cc\u0627\u0641\u062a \u0628\u0631\u0646\u0627\u0645\u0647<\/a><\/div><\/div><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-fixed-layout\"><thead><tr><th>BMI<\/th><th>\u0648\u0636\u0639\u06cc\u062a<\/th><\/tr><\/thead><tbody><tr><td>\u06a9\u0645\u062a\u0631 \u0627\u0632 \u06f1\u06f8.\u06f5<\/td><td>\u062f\u0686\u0627\u0631 \u06a9\u0645\u0628\u0648\u062f \u0648\u0632\u0646<\/td><\/tr><tr><td>\u0628\u06cc\u0646 \u06f1\u06f8.\u06f5 \u062a\u0627 \u06f2\u06f4.\u06f9<\/td><td>\u0648\u0632\u0646 \u0645\u0646\u0627\u0633\u0628<\/td><\/tr><tr><td>\u0628\u06cc\u0646 \u06f2\u06f5 \u062a\u0627 \u06f2\u06f9.\u06f9<\/td><td>\u0627\u0636\u0627\u0641\u0647 \u0648\u0632\u0646<\/td><\/tr><tr><td>\u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u06f3\u06f0<\/td><td>\u0686\u0627\u0642\u06cc<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0628\u0647\u062a\u0631\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 (\u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0647\u0641\u062a \u0631\u0648\u0632\u0647)<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0627\u06af\u0631 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc\u062f \u0648\u0632\u0646 \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f\u060c \u0628\u0633\u06cc\u0627\u0631 \u0645\u0647\u0645 \u0627\u0633\u062a \u06a9\u0647 \u0627\u06cc\u0646 \u06a9\u0627\u0631 \u0631\u0627 \u0628\u0647 \u062f\u0631\u0633\u062a\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u0648 \u0627\u0632 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0686\u0627\u0642 \u0634\u062f\u0646 \u067e\u06cc\u0631\u0648\u06cc \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0627\u0635\u0648\u0644\u06cc \u0646\u0648\u0634\u062a\u0647 \u0634\u062f\u0647 \u0628\u0627\u0634\u062f. <strong>\u0645\u0635\u0631\u0641 \u0646\u0648\u0634\u0627\u0628\u0647 \u0648 \u062f\u0648\u0646\u0627\u062a \u0648 \u0628\u0633\u062a\u0646\u06cc \u0648 \u0641\u0633\u062a \u0641\u0648\u062f\u0647\u0627 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0634\u0645\u0627 \u0631\u0627 \u00ab\u0686\u0627\u0642\u00bb \u06a9\u0646\u062f\u060c \u0627\u0645\u0627 \u062f\u0631 \u0639\u06cc\u0646\u200c\u062d\u0627\u0644 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0634\u0645\u0627 \u0631\u0627 \u00ab\u0628\u06cc\u0645\u0627\u0631\u00bb \u0647\u0645 \u0628\u06a9\u0646\u062f!<\/strong><\/p>\n\n\n\n<p>\u0627\u06af\u0631 \u06a9\u0645\u0628\u0648\u062f \u0648\u0632\u0646 \u062f\u0627\u0631\u06cc\u062f\u060c \u0628\u0633\u06cc\u0627\u0631 \u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0645\u0642\u062f\u0627\u0631 \u0645\u062a\u0639\u0627\u062f\u0644\u06cc \u0627\u0632 \u062a\u0648\u062f\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc \u0648 \u0686\u0631\u0628\u06cc \u0633\u0627\u0644\u0645 \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0635\u0648\u0631\u062a \u0628\u0647 \u062e\u0648\u0628\u06cc \u0648 \u0632\u06cc\u0628\u0627\u06cc\u06cc\u060c \u0648\u0632\u0646 \u0645\u06cc\u200c\u06af\u06cc\u0631\u06cc\u062f\u061b \u0627\u0645\u0627 <strong>\u0627\u06af\u0631 \u06cc\u06a9 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0646\u0627\u0633\u0627\u0644\u0645 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f\u060c \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648\u06cc\u200c\u062a\u0627\u0646 \u0628\u0632\u0631\u06af \u062e\u0648\u0627\u0647\u062f \u0634\u062f \u0648 \u0628\u0647 \u0638\u0627\u0647\u0631\u06cc \u0632\u06cc\u0628\u0627 \u0648 \u0645\u062a\u0646\u0627\u0633\u0628 \u0646\u062e\u0648\u0627\u0647\u06cc\u062f \u0631\u0633\u06cc\u062f.<\/strong><\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong>\u0627\u0641\u0631\u0627\u062f \u0644\u0627\u063a\u0631 \u0632\u06cc\u0627\u062f\u06cc \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u0646\u062f \u06a9\u0647 \u0628\u0647 \u062f\u06cc\u0627\u0628\u062a \u0646\u0648\u0639 \u06f2\u060c \u0628\u06cc\u0645\u0627\u0631\u06cc\u200c\u0647\u0627\u06cc \u0642\u0644\u0628\u06cc \u0648 \u0633\u0627\u06cc\u0631 \u0645\u0634\u06a9\u0644\u0627\u062a \u0633\u0644\u0627\u0645\u062a\u06cc \u0645\u0631\u0628\u0648\u0637 \u0628\u0647 \u0686\u0627\u0642\u06cc\u060c \u0645\u0628\u062a\u0644\u0627 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f. \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646\u060c \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0647\u0645\u0686\u0646\u0627\u0646 \u063a\u0630\u0627\u0647\u0627\u06cc \u0633\u0627\u0644\u0645 \u0628\u062e\u0648\u0631\u06cc\u062f \u0648 \u06cc\u06a9 \u0633\u0628\u06a9 \u0632\u0646\u062f\u06af\u06cc \u0633\u0627\u0644\u0645 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f.<\/strong><\/p>\n<\/blockquote>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u062d\u062a\u0645\u0627 \u0645\u0642\u0627\u0644\u0647 <strong>\u00ab<a href=\"https:\/\/fitamin.ir\/mag\/how-to-gain-up-fast-and-safe\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0686\u06af\u0648\u0646\u0647 \u0686\u0627\u0642 \u0634\u0648\u06cc\u0645<\/a>\u00bb<\/strong> \u0631\u0627 \u0647\u0645 \u0645\u0637\u0627\u0644\u0639\u0647 \u06a9\u0646\u06cc\u062f\u061b \u062f\u0631 \u0622\u0646 \u0645\u0642\u0627\u0644\u0647 \u0628\u0647 \u062f\u06cc\u06af\u0631 \u0631\u0627\u0647\u06a9\u0627\u0631\u0647\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 (\u0645\u062b\u0644 \u0646\u0648\u0639 \u062a\u0645\u0631\u06cc\u0646 \u06cc\u0627 \u0646\u06a9\u0627\u062a \u0645\u0647\u0645 \u0686\u0627\u0642 \u0634\u062f\u0646 \u0641\u0648\u0631\u06cc) \u0627\u0634\u0627\u0631\u0647 \u06a9\u0631\u062f\u0647\u200c\u0627\u06cc\u0645.<\/p>\n\n\n\n<p>\u0627\u06af\u0631 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc\u062f \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0648 \u067e\u06cc\u0648\u0633\u062a\u0647 \u0648\u0632\u0646 \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f\u060c \u06f3\u06f0\u06f0 \u062a\u0627 \u06f5\u06f0\u06f0 \u06a9\u0627\u0644\u0631\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u0622\u0646\u0686\u0647 \u062f\u0631 \u0631\u0648\u0632 \u0645\u06cc\u200c\u0633\u0648\u0632\u0627\u0646\u06cc\u062f\u060c \u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0646\u06cc\u062f. \u0627\u06af\u0631 \u0647\u0645 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc\u062f \u0633\u0631\u06cc\u0639 \u0648\u0632\u0646 \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f\u060c \u0686\u06cc\u0632\u06cc \u062d\u062f\u0648\u062f \u06f7\u06f0\u06f0 \u062a\u0627 \u06f1\u06f0\u06f0\u06f0 \u06a9\u0627\u0644\u0631\u06cc \u0628\u0627\u0644\u0627\u062a\u0631 \u0627\u0632 \u0646\u06cc\u0627\u0632 \u0631\u0648\u0632\u0627\u0646\u0647 \u062e\u0648\u062f \u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0646\u06cc\u062f. \u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u0628\u0627 \u06f3\u06f0\u06f0\u06f0 \u06a9\u0627\u0644\u0631\u06cc \u0628\u0647 \u0634\u0645\u0627 \u067e\u06cc\u0634\u0646\u0647\u0627\u062f \u0645\u06cc\u200c\u062f\u0647\u06cc\u0645.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0686\u0627\u0642 \u0634\u062f\u0646: \u0631\u0648\u0632 \u0627\u0648\u0644<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td><strong>\u0635\u0628\u062d\u0627\u0646\u0647<\/strong><\/td><td>\u06f1 \u0641\u0646\u062c\u0627\u0646 <a href=\"https:\/\/fitamin.ir\/mag\/how-to-prepare-diet-oatmeal\/\" data-type=\"post\" data-id=\"12491\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0648\u062a\u0645\u06cc\u0644<\/a> (\u0634\u0627\u0645\u0644 \u062c\u0648\u062f\u0648\u0633\u0631 \u067e\u0631\u06a9 + \u0634\u06cc\u0631) + \u06f1 \u0639\u062f\u062f \u0645\u0648\u0632 \u0648 \u06f2 \u0642\u0627\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc \u06a9\u0631\u0647 \u0628\u0627\u062f\u0627\u0645 \u0632\u0645\u06cc\u0646\u06cc<\/td><\/tr><tr><td><strong>\u0645\u06cc\u0627\u0646 \u0648\u0639\u062f\u0647 \u0627\u0648\u0644<\/strong><\/td><td>\u06cc\u06a9 \u0648 \u0646\u06cc\u0645 \u0641\u0646\u062c\u0627\u0646 <a href=\"https:\/\/fitamin.ir\/mag\/is-granola-healthy-for-athletes\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/fitamin.ir\/mag\/is-granola-healthy-for-athletes\/\" rel=\"noreferrer noopener\">\u06af\u0631\u0627\u0646\u0648\u0644\u0627<\/a> \u06cc\u0627 \u0622\u062c\u06cc\u0644 \u062e\u0634\u06a9 + \u06cc\u06a9 \u0641\u0646\u062c\u0627\u0646 \u0645\u06cc\u0648\u0647 \u062e\u0634\u06a9<\/td><\/tr><tr><td><strong>\u0646\u0627\u0647\u0627\u0631<\/strong><\/td><td>\u0645\u0627\u06a9\u0627\u0631\u0648\u0646\u06cc \u0628\u0627 \u06af\u0648\u0634\u062a \u06cc\u0627 \u0633\u0648\u06cc\u0627\u06cc \u0641\u0631\u0627\u0648\u0627\u0646 + \u0648 \u0647\u0645\u0686\u0646\u06cc\u0646 \u06f1 \u0646\u0627\u0646 \u0645\u062a\u0648\u0633\u0637 \u200b\u200b\u0628\u0627 \u06f1 \u0642\u0627\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc (\u06f1\u06f4 \u06af\u0631\u0645) \u06a9\u0631\u0647<\/td><\/tr><tr><td><strong>\u0645\u06cc\u0627\u0646 \u0648\u0639\u062f\u0647 \u062f\u0648\u0645<\/strong><\/td><td>\u06cc\u06a9 \u0633\u06cc\u0628 + \u06f2 \u0642\u0627\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc \u06a9\u0631\u0647 \u0628\u0627\u062f\u0627\u0645\u200c\u0632\u0645\u06cc\u0646\u06cc + \u06f1\u06f0 \u0639\u062f\u062f\u0628\u0627\u062f\u0627\u0645<\/td><\/tr><tr><td><strong>\u0634\u0627\u0645<\/strong><\/td><td>\u062d\u062f\u0648\u062f \u06f1\u06f1\u06f0 \u06af\u0631\u0645 \u0645\u0627\u0647\u06cc \u0622\u0632\u0627\u062f + \u06f1\u06f0\u06f0 \u06af\u0631\u0645 \u0628\u0631\u0646\u062c \u0648 \u0633\u0627\u0644\u0627\u062f \u06a9\u0627\u0647\u0648<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2025\/05\/fish-diet.jpg\" alt=\"\u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0622\u0631\u062a\u0631\u0648\u0632 \u06af\u0631\u062f\u0646\" class=\"wp-image-45910\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2025\/05\/fish-diet.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2025\/05\/fish-diet-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/what-is-oatmeal\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0627\u0648\u062a\u0645\u06cc\u0644 \u0686\u06cc\u0633\u062a \u0648 \u0686\u0647 \u0641\u0648\u0627\u06cc\u062f\u06cc \u062f\u0627\u0631\u062f\u061f<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646: \u0631\u0648\u0632 \u062f\u0648\u0645<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td><strong>\u0635\u0628\u062d\u0627\u0646\u0647<\/strong><\/td><td>\u0627\u0633\u0645\u0648\u062a\u06cc \u0634\u0627\u0645\u0644 \u062f\u0648 \u0641\u0646\u062c\u0627\u0646 \u0634\u06cc\u0631 + \u06cc\u06a9 \u0641\u0646\u062c\u0627\u0646 \u0645\u0627\u0633\u062a + \u06cc\u06a9 \u0641\u0646\u062c\u0627\u0646 \u0645\u06cc\u0648\u0647 \u062f\u0644\u062e\u0648\u0627\u0647 \u0645\u062b\u0644 \u0633\u06cc\u0628 \u06cc\u0627 \u06af\u0644\u0627\u0628\u06cc \u06cc\u0627 \u0628\u0644\u0648\u0628\u0631\u06cc + \u062f\u0648 \u0642\u0627\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc \u06a9\u0631\u0647 \u0628\u0627\u062f\u0627\u0645 \u0632\u0645\u06cc\u0646\u06cc<\/td><\/tr><tr><td><strong>\u0645\u06cc\u0627\u0646 \u0648\u0639\u062f\u0647 \u0627\u0648\u0644<\/strong><\/td><td>\u06cc\u06a9 \u0641\u0646\u062c\u0627\u0646 \u06af\u0631\u0627\u0646\u0648\u0644\u0627 + \u06cc\u06a9 \u0645\u06cc\u0648\u0647 + \u062f\u0648 \u062a\u06a9\u0647 \u067e\u0646\u06cc\u0631 \u0628\u0627 \u06cc\u06a9 \u06a9\u0641 \u062f\u0633\u062a \u0646\u0627\u0646<\/td><\/tr><tr><td><strong>\u0646\u0627\u0647\u0627\u0631<\/strong><\/td><td>\u0633\u0627\u0646\u062f\u0648\u06cc\u0686 \u06af\u0648\u0634\u062a \u0628\u0627 \u067e\u0646\u06cc\u0631 \u0648 \u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u0641\u0631\u0627\u0648\u0627\u0646 + \u0633\u06cc\u0628 \u0628\u0639\u062f \u0627\u0632 \u0646\u0627\u0647\u0627\u0631<\/td><\/tr><tr><td><strong>\u0645\u06cc\u0627\u0646 \u0648\u0639\u062f\u0647 \u062f\u0648\u0645<\/strong><\/td><td>\u06cc\u06a9 \u0627\u0633\u06a9\u0648\u067e \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0648\u06cc \u062d\u0644 \u0634\u062f\u0647 \u062f\u0631 \u06cc\u06a9 \u0641\u0646\u062c\u0627\u0646 \u0634\u06cc\u0631<\/td><\/tr><tr><td><strong>\u0634\u0627\u0645<\/strong><\/td><td>\u06f1\u06f0\u06f0 \u06af\u0631\u0645 \u06af\u0648\u0634\u062a \u06a9\u0628\u0627\u0628\u06cc + \u0633\u06cc\u0628 \u0632\u0645\u06cc\u0646\u06cc \u067e\u062e\u062a\u0647 \u06cc\u06a9 \u0639\u062f\u062f \u0645\u062a\u0648\u0633\u0637 + \u06cc\u06a9 \u0641\u0646\u062c\u0627\u0646 \u0628\u0631\u0648\u06a9\u0644\u06cc \u0628\u0627 \u0633\u0633 \u062e\u0627\u0646\u06af\u06cc<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0686\u0627\u0642 \u0634\u062f\u0646: \u0631\u0648\u0632 \u0633\u0648\u0645<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td><strong>\u0635\u0628\u062d\u0627\u0646\u0647<\/strong><\/td><td>\u067e\u0646\u06a9\u06a9 \u062e\u0627\u0646\u06af\u06cc \u0633\u0647 \u0639\u062f\u062f \u0645\u062a\u0648\u0633\u0637 + \u062f\u0648 \u0642\u0627\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc \u06a9\u0631\u0647 \u0628\u0627\u062f\u0627\u0645 \u0632\u0645\u06cc\u0646\u06cc + \u06cc\u06a9 \u067e\u0631\u062a\u0642\u0627\u0644 + \u062f\u0648 \u0641\u0646\u062c\u0627\u0646 \u0634\u06cc\u0631<\/td><\/tr><tr><td><strong>\u0645\u06cc\u0627\u0646 \u0648\u0639\u062f\u0647 \u0627\u0648\u0644<\/strong><\/td><td>\u06cc\u06a9 \u0641\u0646\u062c\u0627\u0646 \u06af\u0631\u0627\u0646\u0648\u0644\u0627 \u06cc\u0627 \u0622\u062c\u06cc\u0644<\/td><\/tr><tr><td><strong>\u0646\u0627\u0647\u0627\u0631<\/strong><\/td><td><a href=\"https:\/\/fitamin.ir\/mag\/homemade-diet-burger-recipes\/\" data-type=\"link\" data-id=\"https:\/\/fitamin.ir\/mag\/homemade-diet-burger-recipes\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0647\u0645\u0628\u0631\u06af\u0631 \u06af\u0648\u0634\u062a<\/a> (\u06f1\u06f7\u06f0 \u06af\u0631\u0645\u06cc) \u0628\u0627 \u06a9\u0627\u0647\u0648 \u0648 \u06af\u0648\u062c\u0647 \u0648 \u0646\u0627\u0646 + \u062f\u0648 \u0633\u06cc\u0628 \u0632\u0645\u06cc\u0646\u06cc \u0645\u062a\u0648\u0633\u0637 \u062a\u0646\u0648\u0631\u06cc \u0628\u0627 \u0633\u0633 \u062e\u0627\u0646\u06af\u06cc<\/td><\/tr><tr><td><strong>\u0645\u06cc\u0627\u0646 \u0648\u0639\u062f\u0647 \u062f\u0648\u0645<\/strong><\/td><td>\u062f\u0648 \u0641\u0646\u062c\u0627\u0646 \u0645\u0627\u0633\u062a \u06cc\u0648\u0646\u0627\u0646\u06cc + \u06cc\u06a9 \u0641\u0646\u062c\u0627\u0646 \u0645\u06cc\u0648\u0647 \u062f\u0644\u062e\u0648\u0627\u0647 \u06cc\u0627 \u0622\u062c\u06cc\u0644 \u062f\u0644\u062e\u0648\u0627\u0647<\/td><\/tr><tr><td><strong>\u0634\u0627\u0645<\/strong><\/td><td>\u06f1\u06f1\u06f0 \u06af\u0631\u0645 \u0633\u06cc\u0646\u0647 \u0645\u0631\u063a \u06a9\u0628\u0627\u0628\u06cc + \u06cc\u06a9 \u0648 \u0646\u06cc\u0645 \u0641\u0646\u062c\u0627\u0646 \u0628\u0631\u0646\u062c + \u0633\u0627\u0644\u0627\u062f \u06a9\u0627\u0647\u0648<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/why-all-athletes-are-in-love-with-peanut-butter\/\" rel=\"noopener\" target=\"_blank\" class=\"e_single_related_link\">\u062e\u0648\u0627\u0635 \u06a9\u0631\u0647 \u0628\u0627\u062f\u0627\u0645 \u0632\u0645\u06cc\u0646\u06cc \u0628\u0631\u0627\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646: \u0631\u0648\u0632 \u0686\u0647\u0627\u0631\u0645<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td><strong>\u0635\u0628\u062d\u0627\u0646\u0647<\/strong><\/td><td>\u0627\u0645\u0644\u062a \u0628\u0627 \u06f3 \u062a\u062e\u0645 \u0645\u0631\u063a + \u067e\u06cc\u0627\u0632 \u062e\u0644\u0627\u0644 \u0634\u062f\u0647 + \u0641\u0644\u0641\u0644 \u062f\u0644\u0645\u0647\u200c\u0627\u06cc \u0642\u0631\u0645\u0632 \u0648 \u0633\u0628\u0632 + \u06cc\u06a9 \u0686\u0647\u0627\u0631\u0645 \u0641\u0646\u062c\u0627\u0646 \u067e\u0646\u06cc\u0631 \u0631\u0646\u062f\u0647 \u0634\u062f\u0647 + \u062f\u0648 \u0642\u0631\u0635 \u0646\u0627\u0646<\/td><\/tr><tr><td><strong>\u0645\u06cc\u0627\u0646 \u0648\u0639\u062f\u0647 \u0627\u0648\u0644<\/strong><\/td><td>\u06f2 \u0642\u0627\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc \u06a9\u0631\u0647 \u0628\u0627\u062f\u0627\u0645 \u0632\u0645\u06cc\u0646\u06cc + \u06f1 \u0645\u0648\u0632 \u0631\u0648\u06cc \u06f1 \u062a\u06a9\u0647 \u0646\u0627\u0646 \u0633\u0628\u0648\u0633\u200c\u062f\u0627\u0631<\/td><\/tr><tr><td><strong>\u0646\u0627\u0647\u0627\u0631<\/strong><\/td><td>\u06f2\u06f2\u06f0 \u06af\u0631\u0645 \u0641\u06cc\u0644\u0647 \u0645\u0627\u0647\u06cc \u062a\u06cc\u0644\u0627\u067e\u06cc\u0627\u060c \u06f3\u06f0 \u06af\u0631\u0645 \u0639\u062f\u0633 + \u0633\u0627\u0644\u0627\u062f \u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u0648 \u06f3\u06f0 \u06af\u0631\u0645 \u06af\u0631\u062f\u0648<\/td><\/tr><tr><td><strong>\u0645\u06cc\u0627\u0646 \u0648\u0639\u062f\u0647 \u062f\u0648\u0645<\/strong><\/td><td>\u06f2 \u062a\u062e\u0645 \u0645\u0631\u063a \u0622\u0628\u067e\u0632 + \u0633\u0627\u0644\u0627\u062f \u0645\u062e\u0644\u0648\u0637<\/td><\/tr><tr><td><strong>\u0634\u0627\u0645<\/strong><\/td><td>\u0633\u0627\u0646\u062f\u0648\u06cc\u0686 \u06f1\u06f0\u06f0 \u06af\u0631\u0645\u06cc \u0633\u06cc\u0646\u0647 \u0628\u0648\u0642\u0644\u0645\u0648\u0646 + \u067e\u06cc\u0627\u0632 \u062e\u0631\u062f \u0634\u062f\u0647\u060c \u0633\u06cc\u0631\u060c \u06a9\u0631\u0641\u0633 \u0648 \u0641\u0644\u0641\u0644 \u062f\u0644\u0645\u0647\u200c\u0627\u06cc + \u06f1\u06f2\u06f0 \u06af\u0631\u0645 \u06af\u0648\u062c\u0647 \u0641\u0631\u0646\u06af\u06cc \u06f1\u06f2\u06f0 \u06af\u0631\u0645 \u0644\u0648\u0628\u06cc\u0627 \u067e\u062e\u062a\u0647 + \u06f3\u06f0 \u06af\u0631\u0645 \u067e\u0646\u06cc\u0631 \u0631\u0646\u062f\u0647 \u0634\u062f\u0647. (\u0627\u062f\u0648\u06cc\u0647 \u062f\u0644\u062e\u0648\u0627\u0647 \u0645\u062b\u0644 \u067e\u0648\u0646\u0647 \u06a9\u0648\u0647\u06cc\u060c \u0628\u0631\u06af \u0628\u0648\u060c \u067e\u0648\u062f\u0631 \u0641\u0644\u0641\u0644 \u0642\u0631\u0645\u0632 \u0648 \u0632\u06cc\u0631\u0647 \u0631\u0627 \u0628\u0647 \u0645\u06cc\u0632\u0627\u0646 \u062f\u0644\u062e\u0648\u0627\u0647 \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0686\u0627\u0642 \u0634\u062f\u0646: \u0631\u0648\u0632 \u067e\u0646\u062c\u0645<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td><strong>\u0635\u0628\u062d\u0627\u0646\u0647<\/strong><\/td><td>\u06f3 \u062a\u062e\u0645 \u0645\u0631\u063a \u06a9\u0627\u0645\u0644\u060c \u06f1 \u0633\u06cc\u0628 \u0648 \u06f1 \u0641\u0646\u062c\u0627\u0646 \u0628\u0644\u063a\u0648\u0631 \u062c\u0648\u062f\u0648\u0633\u0631 \u062a\u0647\u06cc\u0647 \u0634\u062f\u0647 \u0628\u0627 \u06f1 \u0641\u0646\u062c\u0627\u0646 \u0634\u06cc\u0631<\/td><\/tr><tr><td><strong>\u0645\u06cc\u0627\u0646 \u0648\u0639\u062f\u0647 \u0627\u0648\u0644<\/strong><\/td><td>\u06f2 \u0641\u0646\u062c\u0627\u0646 \u0645\u0627\u0633\u062a \u0633\u0627\u062f\u0647 \u0628\u0627 \u06f3\u06f0 \u06af\u0631\u0645 \u06af\u0631\u0627\u0646\u0648\u0644\u0627 \u0648 \u06f7\u06f0 \u06af\u0631\u0645 \u062a\u0645\u0634\u06a9<\/td><\/tr><tr><td><strong>\u0646\u0627\u0647\u0627\u0631<\/strong><\/td><td>\u06f1\u06f7\u06f0 \u06af\u0631\u0645 \u0633\u06cc\u0646\u0647 \u0645\u0631\u063a\u060c \u06f1 \u0633\u06cc\u0628 \u0632\u0645\u06cc\u0646\u06cc \u0645\u062a\u0648\u0633\u0637 \u061b \u06f8\u06f5 \u06af\u0631\u0645 \u0646\u062e\u0648\u062f \u0633\u0628\u0632 \u0648 \u06f3\u06f0 \u06af\u0631\u0645 \u0622\u062c\u06cc\u0644 \u067e\u0633 \u0627\u0632 \u0646\u0627\u0647\u0627\u0631<\/td><\/tr><tr><td><strong>\u0645\u06cc\u0627\u0646 \u0648\u0639\u062f\u0647 \u062f\u0648\u0645<\/strong><\/td><td>\u06cc\u06a9 \u0648 \u0646\u06cc\u0645 \u0641\u0646\u062c\u0627\u0646 \u0639\u062f\u0633\u06cc<\/td><\/tr><tr><td><strong>\u0634\u0627\u0645<\/strong><\/td><td>\u06f1\u06f7\u06f0 \u06af\u0631\u0645 <a href=\"https:\/\/fitamin.ir\/mag\/healthy-diet-steak-recipes\/\" data-type=\"post\" data-id=\"38627\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0633\u062a\u06cc\u06a9<\/a> + \u06cc\u06a9 \u0648 \u0646\u06cc\u0645 \u0641\u0646\u062c\u0627\u0646 \u0644\u0648\u0628\u06cc\u0627 + \u062d\u062f\u0648\u062f \u06f1\u06f0\u06f0 \u06af\u0631\u0645 \u0628\u0631\u0646\u062c + \u0633\u0627\u0644\u0627\u062f \u06a9\u0627\u0647\u0648 \u0648 \u0627\u0633\u0641\u0646\u0627\u062c \u0628\u0627 \u0633\u0633 \u062e\u0627\u0646\u06af\u06cc \u062d\u0627\u0648\u06cc \u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/09\/Frame-1-2023-12-21T101435-compressed.jpg\" alt=\"\u0686\u0627\u0642 \u0634\u062f\u0646 \u0627\u0641\u0631\u0627\u062f \u0644\u0627\u063a\u0631\" class=\"wp-image-45435\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/09\/Frame-1-2023-12-21T101435-compressed.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2020\/09\/Frame-1-2023-12-21T101435-compressed-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646: \u0631\u0648\u0632 \u0634\u0634\u0645<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td><strong>\u0635\u0628\u062d\u0627\u0646\u0647<\/strong><\/td><td>\u0634\u06cc\u06a9 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u06cc \u0634\u0627\u0645\u0644 \u06cc\u06a9 \u0627\u0633\u06a9\u0648\u067e \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0648\u06cc + \u06cc\u06a9 \u0641\u0646\u062c\u0627\u0646 \u0634\u06cc\u0631 \u061b \u0633\u067e\u0633 \u0633\u0647 \u06af\u0631\u062f\u0648 \u0648 \u06cc\u06a9 \u0645\u06cc\u0648\u0647 \u0645\u062b\u0644 \u067e\u0631\u062a\u0642\u0627\u0644 \u06cc\u0627 \u0647\u0644\u0648 \u0648 \u06f1\u06f0 \u0628\u0627\u062f\u0627\u0645<\/td><\/tr><tr><td><strong>\u0645\u06cc\u0627\u0646 \u0648\u0639\u062f\u0647 \u0627\u0648\u0644<\/strong><\/td><td>\u06cc\u06a9 \u0633\u06cc\u0628 \u0628\u0627 \u062f\u0648 \u0642\u0627\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc \u06a9\u0631\u0647 \u0628\u0627\u062f\u0627\u0645 \u0632\u0645\u06cc\u0646\u06cc \u0648 \u062f\u0627\u0631\u0686\u06cc\u0646<\/td><\/tr><tr><td><strong>\u0646\u0627\u0647\u0627\u0631<\/strong><\/td><td>\u0645\u0627\u06a9\u0627\u0631\u0648\u0646\u06cc \u0628\u0627 \u0633\u0648\u06cc\u0627 \u06cc\u0627 \u06af\u0648\u0634\u062a \u0648 \u0642\u0627\u0631\u0686 + \u0633\u0627\u0644\u0627\u062f \u06a9\u0627\u0647\u0648 \u0648 \u0633\u0633 \u062e\u0627\u0646\u06af\u06cc<\/td><\/tr><tr><td><strong>\u0645\u06cc\u0627\u0646 \u0648\u0639\u062f\u0647 \u062f\u0648\u0645<\/strong><\/td><td>\u0633\u0627\u0644\u0627\u062f \u0645\u06cc\u0648\u0647 (\u0634\u0627\u0645\u0644 \u0647\u0644\u0648 \u0633\u06cc\u0628 \u067e\u0631\u062a\u0642\u0627\u0644 \u06a9\u06cc\u0648\u06cc \u0645\u0648\u0632) \u0628\u0627 \u0633\u0633 \u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646 \u0648 \u0622\u0628\u0644\u06cc\u0645\u0648 \u0648 \u0633\u0648\u06cc\u0627 \u0633\u0633 \u0648 \u0627\u062f\u0648\u06cc\u0647<br><\/td><\/tr><tr><td><strong>\u0634\u0627\u0645<\/strong><\/td><td>\u0641\u06cc\u0644\u0647 \u06a9\u0628\u0627\u0628\u06cc \u0645\u0627\u0647\u06cc \u06f1\u06f0\u06f0 \u06af\u0631\u0645 + \u062f\u0648 \u062e\u0631\u0645\u0627 + \u06cc\u06a9 \u0633\u06cc\u0628 \u0632\u0645\u06cc\u0646\u06cc \u0645\u062a\u0648\u0633\u0637<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0686\u0627\u0642 \u0634\u062f\u0646: \u0631\u0648\u0632 \u0647\u0641\u062a\u0645<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td><strong>\u0635\u0628\u062d\u0627\u0646\u0647<\/strong><\/td><td>\u0627\u0645\u0644\u062a \u0634\u0627\u0645\u0644 \u06f3 \u062a\u062e\u0645 \u0645\u0631\u063a + \u0642\u0627\u0631\u0686 \u0648 \u067e\u06cc\u0627\u0632 + \u06af\u0648\u062c\u0647 + \u062f\u0648 \u0642\u0631\u0635 \u0646\u0627\u0646<\/td><\/tr><tr><td><strong>\u0645\u06cc\u0627\u0646 \u0648\u0639\u062f\u0647 \u0627\u0648\u0644<\/strong><\/td><td>\u06cc\u06a9 \u0641\u0646\u062c\u0627\u0646 \u0622\u062c\u06cc\u0644 \u0648 \u06cc\u06a9 \u0645\u06cc\u0648\u0647 \u062f\u0644\u062e\u0648\u0627\u0647<\/td><\/tr><tr><td><strong>\u0646\u0627\u0647\u0627\u0631<\/strong><\/td><td>\u067e\u06cc\u062a\u0632\u0627\u06cc \u062e\u0627\u0646\u06af\u06cc \u0634\u0627\u0645\u0644 \u0646\u0627\u0646 + \u0642\u0627\u0631\u0686 + \u0645\u0631\u063a \u06a9\u0628\u0627\u0628\u06cc \u067e\u062e\u062a\u0647 \u0634\u062f\u0647 \u0648 \u0631\u06cc\u0634 \u0634\u062f\u0647 + \u0630\u0631\u062a \u0648 \u06af\u0648\u062c\u0647 \u0648 \u0641\u0644\u0641\u0644 \u062f\u0644\u0645\u0647<\/td><\/tr><tr><td><strong>\u0645\u06cc\u0627\u0646 \u0648\u0639\u062f\u0647 \u062f\u0648\u0645<\/strong><\/td><td>\u06cc\u06a9 \u0627\u0633\u06a9\u0648\u067e \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0648\u06cc \u062d\u0644 \u0634\u062f\u0647 \u062f\u0631 \u06cc\u06a9 \u0641\u0646\u062c\u0627\u0646 \u0634\u06cc\u0631<\/td><\/tr><tr><td><strong>\u0634\u0627\u0645<\/strong><\/td><td>\u0633\u0627\u0644\u0627\u062f \u0627\u0644\u0648\u06cc\u0647 \u0634\u0627\u0645\u0644 \u06f3\u06f0 \u06af\u0631\u0645 \u0645\u0631\u063a \u067e\u062e\u062a\u0647 \u0634\u062f\u0647 \u0648 \u0633\u0647 \u0633\u06cc\u0628 \u0632\u0645\u06cc\u0646\u06cc \u0628\u0632\u0631\u06af \u067e\u062e\u062a\u0647 \u0648 \u0646\u0627\u0646 \u0628\u0627\u06af\u062a + \u0633\u0627\u0644\u0627\u062f \u062e\u06cc\u0627\u0631\u0634\u0648\u0631 \u0648 \u06af\u0648\u062c\u0647<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/09\/food.jpg\" alt=\"\u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0686\u0627\u0642 \u0634\u062f\u0646\" class=\"wp-image-27710\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/09\/food.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/09\/food-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/can-fruits-make-us-fat\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u06a9\u062f\u0627\u0645 \u0645\u06cc\u0648\u0647 \u0647\u0627 \u0686\u0627\u0642 \u06a9\u0646\u0646\u062f\u0647 \u0647\u0633\u062a\u0646\u062f\u061f<br \/>\n<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0686\u06af\u0648\u0646\u0647 \u06cc\u06a9 \u0641\u0631\u062f \u0686\u0627\u0642 \u0645\u06cc\u200c\u0634\u0648\u062f\u061f<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u0633\u0627\u0644\u0645 \u0628\u0647 \u0637\u0648\u0631 \u06a9\u0644\u06cc \u0627\u0632 \u0637\u0631\u06cc\u0642 \u0631\u0639\u0627\u06cc\u062a \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0686\u0627\u0642 \u0634\u062f\u0646 \u0648 \u0627\u0646\u062c\u0627\u0645 \u0645\u0646\u0638\u0645 \u0648\u0631\u0632\u0634 \u0628\u0647 \u062f\u0633\u062a \u0645\u06cc\u200c\u0622\u06cc\u062f. \u063a\u0630\u0627\u0647\u0627\u06cc\u06cc \u06a9\u0647 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 (\u06cc\u0627 \u0647\u0645\u0627\u0646 \u0686\u0627\u0642 \u0634\u062f\u0646) \u0628\u0627\u06cc\u062f \u0645\u06cc\u0644 \u06a9\u0646\u06cc\u062f \u0634\u0627\u0645\u0644 \u063a\u0630\u0627\u0647\u0627\u06cc\u06cc \u067e\u0631\u06a9\u0627\u0644\u0631\u06cc\u060c \u0645\u063a\u0630\u06cc \u0648 \u0628\u0627 \u0627\u0631\u0632\u0634 \u0648 \u0627\u0644\u0628\u062a\u0647 \u0633\u0627\u0644\u0645 \u0627\u0633\u062a.<br>\u0627\u0632 \u0637\u0631\u0641\u06cc <a href=\"https:\/\/fitamin.ir\/mag\/bodyweight-workouts-like-a-pro\/\" target=\"_blank\" data-type=\"post\" data-id=\"1424\" rel=\"noreferrer noopener\">\u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc<\/a> \u06cc\u0627 \u0647\u0645\u0627\u0646 \u0648\u0631\u0632\u0634 \u0628\u0627 \u0648\u0632\u0646\u0647\u060c \u0634\u0631\u0637 \u062f\u06cc\u06af\u0631 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u0627\u0633\u062a. \u06af\u0627\u0647\u06cc \u0627\u0648\u0642\u0627\u062a \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0644\u0627\u0632\u0645 \u0628\u0627\u0634\u062f \u0628\u0631\u062e\u06cc \u0639\u0627\u062f\u0627\u062a \u0633\u0628\u06a9 \u0632\u0646\u062f\u06af\u06cc \u062e\u0648\u062f \u0631\u0627 \u062a\u063a\u06cc\u06cc\u0631 \u062f\u0647\u06cc\u062f\u060c \u0628\u0647 \u0637\u0648\u0631 \u0645\u062b\u0627\u0644 \u0627\u06af\u0631 \u0633\u06cc\u06af\u0627\u0631 \u0645\u06cc\u200c\u06a9\u0634\u06cc\u062f \u06cc\u0627 \u0627\u0633\u062a\u0631\u0633 \u0632\u06cc\u0627\u062f\u06cc \u062f\u0627\u0631\u06cc\u062f\u060c \u0628\u0627\u06cc\u062f \u0628\u062f\u0627\u0646\u06cc\u062f \u06a9\u0647 \u0633\u06cc\u06af\u0627\u0631 \u0648 \u0627\u0633\u062a\u0631\u0633 \u0632\u06cc\u0627\u062f \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0634\u0645\u0627 \u0631\u0627 \u0628\u0647\u0645 \u0645\u06cc\u200c\u0631\u06cc\u0632\u062f \u0648 \u0634\u0645\u0627 \u0631\u0627 \u0644\u0627\u063a\u0631 \u0646\u06af\u0647 \u0645\u06cc\u200c\u062f\u0627\u0631\u062f.<\/p>\n\n\n\n<p>\u0628\u0647 \u06cc\u0627\u062f \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f\u060c \u0627\u06af\u0631 \u062d\u062a\u06cc \u067e\u0633 \u0627\u0632 \u0627\u06cc\u062c\u0627\u062f \u062a\u063a\u06cc\u06cc\u0631\u0627\u062a\u06cc \u062f\u0631 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0648 \u0633\u0628\u06a9 \u0632\u0646\u062f\u06af\u06cc\u200c\u062a\u0627\u0646\u060c \u062f\u0631 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u06cc\u0627 \u062d\u0641\u0638 \u0648\u0632\u0646 \u0628\u0627 \u0645\u0634\u06a9\u0644 \u0645\u0648\u0627\u062c\u0647 \u0628\u0648\u062f\u06cc\u062f\u060c \u0628\u0627 \u067e\u0632\u0634\u06a9 \u0645\u0634\u0648\u0631\u062a \u06a9\u0646\u06cc\u062f. \u067e\u0632\u0634\u06a9\u200c\u062a\u0627\u0646 \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u0628\u0641\u0647\u0645\u06cc\u062f \u0622\u06cc\u0627 \u062f\u0644\u06cc\u0644 \u062e\u0627\u0635\u06cc \u0628\u0631\u0627\u06cc \u06a9\u0645\u0628\u0648\u062f \u0648\u0632\u0646 \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f \u0648 \u062f\u0631 \u0635\u0648\u0631\u062a \u0646\u06cc\u0627\u0632 \u0634\u0645\u0627 \u0631\u0627 \u0628\u0647 \u0645\u062a\u062e\u0635\u0635 \u062a\u063a\u0630\u06cc\u0647 \u0627\u0631\u062c\u0627\u0639 \u0645\u06cc\u200c\u062f\u0647\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/how-to-gain-weight-on-the-face\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0686\u06af\u0648\u0646\u0647 \u0635\u0648\u0631\u062a\u0645 \u0631\u0627 \u0628\u062f\u0648\u0646 \u0628\u0627\u0632\u06af\u0634\u062a \u0686\u0627\u0642 \u06a9\u0646\u0645\u061f<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u062f\u0644\u06cc\u0644 \u06a9\u0645\u0628\u0648\u062f \u0648\u0632\u0646 \u0634\u0645\u0627 \u0686\u06cc\u0633\u062a\u061f<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0627\u0641\u0631\u0627\u062f\u0650 \u06a9\u0645 \u0648\u0632\u0646\u060c \u0627\u0632 \u0646\u0638\u0631 \u062c\u0633\u0645\u06cc \u06a9\u0627\u0645\u0644\u0627 \u0633\u0627\u0644\u0645 \u0647\u0633\u062a\u0646\u062f \u0648 \u062f\u0627\u0634\u062a\u0646 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0686\u0627\u0642 \u0634\u062f\u0646 \u0628\u0633\u062a\u06af\u06cc \u0628\u0647 \u0627\u0646\u062a\u062e\u0627\u0628 \u0622\u0646\u200c\u0647\u0627 \u062f\u0627\u0631\u062f. \u0627\u06af\u0631 \u0634\u0645\u0627 \u0627\u0632 \u0648\u0636\u0639\u06cc\u062a \u062e\u0648\u062f \u0631\u0627\u0636\u06cc \u0628\u0627\u0634\u06cc\u062f\u060c \u0646\u06cc\u0627\u0632\u06cc \u0628\u0647 \u0622\u0646 \u0646\u062f\u0627\u0631\u06cc\u062f \u0648 \u0647\u06cc\u0686 \u0627\u0634\u06a9\u0627\u0644\u06cc \u0646\u062f\u0627\u0631\u062f \u06a9\u0647 \u0644\u0627\u063a\u0631 \u0628\u0627\u0634\u06cc\u062f. \u0627\u0645\u0627 \u0627\u06af\u0631 \u0645\u0642\u062f\u0627\u0631 \u0632\u06cc\u0627\u062f\u06cc \u06a9\u0645\u0628\u0648\u062f \u0648\u0632\u0646 \u062f\u0627\u0631\u06cc\u062f \u0648 \u062f\u0631 \u062c\u0633\u062a\u062c\u0648\u06cc \u062f\u0644\u06cc\u0644 \u0622\u0646 \u0647\u0633\u062a\u06cc\u062f\u060c \u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u062f\u0644\u0627\u06cc\u0644 \u06a9\u0645\u0628\u0648\u062f \u0648\u0632\u0646 \u0631\u0627 \u0628\u0647 \u0634\u0645\u0627 \u0645\u06cc\u200c\u06af\u0648\u06cc\u06cc\u0645.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><h3>\u0698\u0646\u062a\u06cc\u06a9<\/h3>\u0698\u0646\u062a\u06cc\u06a9 \u062f\u0631 \u062a\u0627\u06cc\u067e \u0628\u062f\u0646\u06cc \u0648 \u0648\u0632\u0646 \u0634\u0645\u0627 \u0628\u0633\u06cc\u0627\u0631 \u0646\u0642\u0634 \u067e\u0631\u0631\u0646\u06af\u06cc \u062f\u0627\u0631\u062f\u061b \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a <a href=\"https:\/\/fitamin.ir\/mag\/what-is-basal-metabolic-rate\/\" target=\"_blank\" data-type=\"post\" data-id=\"6918\" rel=\"noreferrer noopener\">\u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0628\u062f\u0646<\/a> \u0634\u0645\u0627 \u0628\u0647 \u0635\u0648\u0631\u062a \u0698\u0646\u062a\u06cc\u06a9\u06cc \u0628\u0627\u0644\u0627 \u0628\u0627\u0634\u062f \u06cc\u0627 \u0628\u0647 \u0637\u0648\u0631 \u0637\u0628\u06cc\u0639\u06cc \u06a9\u0645 \u0627\u0634\u062a\u0647\u0627 \u0648 \u06a9\u0645 \u062e\u0648\u0631\u0627\u06a9 \u0628\u0627\u0634\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><h3>\u0628\u06cc\u0645\u0627\u0631\u06cc<\/h3>\u0628\u0639\u0636\u06cc \u0628\u06cc\u0645\u0627\u0631\u06cc\u200c\u0647\u0627 \u0634\u0645\u0627 \u0631\u0627 \u0644\u0627\u063a\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0628\u06cc\u0645\u0627\u0631\u06cc\u200c\u0647\u0627\u06cc\u06cc \u0645\u062b\u0644 \u067e\u0631\u06a9\u0627\u0631\u06cc \u062a\u06cc\u0631\u0648\u0626\u06cc\u062f\u060c \u062f\u06cc\u0627\u0628\u062a \u0646\u0648\u0639 \u06cc\u06a9\u060c <a href=\"https:\/\/fitamin.ir\/mag\/irritable-bowel-syndrome\/\" target=\"_blank\" data-type=\"post\" data-id=\"22620\" rel=\"noreferrer noopener\">\u0628\u06cc\u0645\u0627\u0631\u06cc \u0627\u0644\u062a\u0647\u0627\u0628\u06cc \u0631\u0648\u062f\u0647<\/a> \u0648 \u06cc\u06a9 \u0633\u0631\u06cc \u0628\u06cc\u0645\u0627\u0631\u06cc\u200c\u0647\u0627\u06cc \u062e\u0648\u062f \u0627\u06cc\u0645\u0646\u06cc \u0628\u0627\u0639\u062b \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0632\u06cc\u0627\u062f \u0634\u0645\u0627 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><h3>\u062f\u0627\u0631\u0648\u0647\u0627 \u0648 \u062f\u0631\u0645\u0627\u0646<\/h3>\u0628\u0631\u062e\u06cc \u062f\u0627\u0631\u0648\u0647\u0627 \u0648 \u062f\u0631\u0645\u0627\u0646\u200c\u0647\u0627\u06cc\u06cc \u06a9\u0647 \u0628\u0627\u0639\u062b \u06a9\u0627\u0647\u0634 \u0627\u0634\u062a\u0647\u0627\u060c \u062d\u0627\u0644\u062a \u062a\u0647\u0648\u0639\u060c \u0627\u0633\u062a\u0641\u0631\u0627\u063a \u0648 \u0627\u0633\u0647\u0627\u0644 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0641\u0631\u062f \u0631\u0627 \u062f\u0686\u0627\u0631 \u06a9\u0645\u0628\u0648\u062f \u0648\u0632\u0646 \u06a9\u0646\u062f. \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u0645\u062b\u0627\u0644: \u0634\u06cc\u0645\u06cc \u062f\u0631\u0645\u0627\u0646\u06cc.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><h3>\u0627\u062e\u062a\u0644\u0627\u0644\u0627\u062a \u0627\u0634\u062a\u0647\u0627<\/h3>\u0627\u062e\u062a\u0644\u0627\u0644\u0627\u062a \u063a\u0630\u0627\u06cc\u06cc \u0645\u062b\u0644 \u0628\u06cc\u200c\u0627\u0634\u062a\u0647\u0627\u06cc\u06cc \u0639\u0635\u0628\u06cc (\u0622\u0646\u0648\u0631\u06a9\u0633\u06cc\u0627) \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u06a9\u0647 \u0641\u0631\u062f \u0646\u062a\u0648\u0627\u0646\u062f \u063a\u0630\u0627\u06cc \u06a9\u0627\u0641\u06cc \u0645\u06cc\u0644 \u06a9\u0646\u062f \u0648 \u062f\u0631 \u0646\u0647\u0627\u06cc\u062a \u062f\u0686\u0627\u0631 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0634\u062f\u06cc\u062f \u0645\u06cc\u200c\u0634\u0648\u062f.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><h3>\u062a\u062d\u0631\u06a9 \u0632\u06cc\u0627\u062f \u0628\u0647 \u0646\u0633\u0628\u062a \u06a9\u0627\u0644\u0631\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a\u06cc<\/h3>\u0647\u0645\u0627\u0646\u200c\u0637\u0648\u0631 \u06a9\u0647 \u0645\u06cc\u200c\u062f\u0627\u0646\u06cc\u062f\u060c \u062a\u062d\u0631\u06a9 \u0648 \u0641\u0639\u0627\u0644\u06cc\u062a \u0628\u062f\u0646\u06cc \u06a9\u0627\u0644\u0631\u06cc \u0645\u0635\u0631\u0641 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0627\u06af\u0631 \u0634\u0645\u0627 \u06a9\u0645\u062a\u0631 \u0627\u0632 \u06a9\u0627\u0644\u0631\u06cc \u0645\u0635\u0631\u0641\u06cc \u062e\u0648\u062f\u060c \u06a9\u0627\u0644\u0631\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f\u060c \u0637\u0628\u06cc\u0639\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0648\u0632\u0646 \u06a9\u0645 \u062e\u0648\u0627\u0647\u06cc\u062f \u06a9\u0631\u062f. (\u0627\u06cc\u0646 \u0631\u0627\u0632 \u0647\u0645\u0647 \u0631\u0698\u06cc\u0645\u200c\u0647\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0627\u0633\u062a). \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0648\u0631\u062f \u062f\u0627\u0634\u062a\u0646 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u0647\u0645\u0647 \u0645\u0634\u06a9\u0644 \u0634\u0645\u0627 \u0631\u0627 \u062d\u0644 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><h3>\u0645\u0633\u0627\u0626\u0644 \u0631\u0648\u0627\u0646\u06cc <\/h3>\u0645\u0633\u0627\u0626\u0644\u06cc \u0645\u0627\u0646\u0646\u062f \u0627\u0633\u062a\u0631\u0633 \u0648 \u0627\u0641\u0633\u0631\u062f\u06af\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0639\u0627\u062f\u0627\u062a \u063a\u0630\u0627\u06cc\u06cc \u0633\u0627\u0644\u0645 \u0631\u0627 \u0645\u062e\u062a\u0644 \u06a9\u0646\u0646\u062f \u0648 \u0641\u0631\u062f \u0631\u0627 \u062f\u0686\u0627\u0631 \u0645\u0634\u06a9\u0644 \u062c\u062f\u06cc \u062f\u0631\u0628\u0627\u0631\u0647 \u0648\u0632\u0646 \u06a9\u0646\u062f.<\/li>\n<\/ul>\n\n\n\n<p><strong>\u0646\u06a9\u062a\u0647:<\/strong> \u0628\u0647 \u0637\u0648\u0631 \u06a9\u0644\u06cc \u067e\u06cc\u0631\u0648\u06cc \u0627\u0632 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0686\u0627\u0642 \u0634\u062f\u0646 \u06a9\u0647 \u0628\u0647 \u0635\u0648\u0631\u062a \u0627\u0635\u0648\u0644\u06cc \u0648 \u0645\u062a\u0646\u0627\u0633\u0628 \u0628\u0627 \u0634\u0631\u0627\u06cc\u0637 \u0634\u0645\u0627 \u0637\u0631\u0627\u062d\u06cc \u0634\u062f\u0647 \u0628\u0627\u0634\u062f\u060c \u06a9\u0645\u06a9 \u0632\u06cc\u0627\u062f\u06cc \u0628\u0647 \u0634\u0645\u0627 \u062e\u0648\u0627\u0647\u062f \u06a9\u0631\u062f \u0648 \u062f\u0631 \u06a9\u0627\u0647\u0634 \u0645\u0634\u06a9\u0644\u0627\u062a \u062f\u06cc\u06af\u0631 \u0646\u06cc\u0632 \u0645\u0648\u062b\u0631 \u0627\u0633\u062a.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/what-is-meal-prep\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0686\u06af\u0648\u0646\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u0645 \u0628\u0631\u0627\u06cc \u0686\u0646\u062f \u0631\u0648\u0632 \u062e\u0648\u062f \u063a\u0630\u0627 \u0622\u0645\u0627\u062f\u0647 \u06a9\u0646\u06cc\u0645\u061f<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u062a\u0648\u0635\u06cc\u0647\u200c\u0647\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u0633\u0627\u0644\u0645<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u062d\u0642\u06cc\u0642\u062a \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u0628\u0631\u0627\u06cc \u0628\u0631\u062e\u06cc \u0627\u0641\u0631\u0627\u062f \u062f\u0634\u0648\u0627\u0631\u062a\u0631 \u0627\u0632 \u062f\u06cc\u06af\u0631\u0627\u0646 \u0627\u0633\u062a. \u0627\u06af\u0631 \u0628\u0631\u0627\u06cc \u0648\u0632\u0646 \u06af\u0631\u0641\u062a\u0646 \u0645\u0634\u06a9\u0644 \u062f\u0627\u0631\u06cc\u062f\u060c \u062a\u063a\u06cc\u06cc\u0631\u0627\u062a\u06cc \u062e\u0627\u0635\u06cc \u062f\u0631 \u0633\u0628\u06a9 \u0632\u0646\u062f\u06af\u06cc \u062e\u0648\u062f \u0628\u0647 \u0648\u062c\u0648\u062f \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f. \u06cc\u06a9\u06cc \u0627\u0632 \u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 \u0648 \u0645\u0648\u062b\u0631\u062a\u0631\u06cc\u0646 \u062a\u063a\u06cc\u06cc\u0631\u0627\u062a\u060c \u06af\u0631\u0641\u062a\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0686\u0627\u0642 \u0634\u062f\u0646 \u0627\u0632 \u06cc\u06a9 \u0641\u0631\u062f \u0645\u062a\u062e\u0635\u0635 \u0627\u0633\u062a. \u062f\u0631 \u0627\u06cc\u0646 \u0642\u0633\u0645\u062a \u0631\u0627\u0647\u06a9\u0627\u0631\u0647\u0627\u06cc \u0645\u062e\u062a\u0644\u0641 \u0686\u0627\u0642 \u0634\u062f\u0646 \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u0631\u0627 \u0628\u0647 \u0634\u0645\u0627 \u062e\u0648\u0627\u0647\u06cc\u0645 \u06af\u0641\u062a.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f1. \u0633\u0631\u0627\u063a \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0628\u0631\u0648\u06cc\u062f \u0648 \u0639\u0636\u0644\u0647 \u0628\u0633\u0627\u0632\u06cc\u062f!<\/h3>\n\n\n\n<p>\u0647\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0647\u0648\u0627\u0632\u06cc \u0648 \u0647\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0628\u0631\u0627\u06cc \u0633\u0644\u0627\u0645\u062a\u06cc \u06a9\u0644\u06cc \u0628\u062f\u0646 \u0634\u0645\u0627 \u0645\u0647\u0645 \u0647\u0633\u062a\u0646\u062f\u060c \u0627\u0645\u0627 \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0628\u0631\u0627\u06cc \u0632\u0645\u0627\u0646\u06cc \u06a9\u0647 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc\u062f \u0639\u0636\u0644\u0647 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0628\u0633\u0627\u0632\u06cc\u062f\u060c \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a.<\/p>\n\n\n\n<p>\u0627\u0632 \u0622\u0646\u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0648\u0632\u0646 \u0645\u0627\u0647\u06cc\u0686\u0647\u200c\u0647\u0627 \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u0686\u0631\u0628\u06cc \u0627\u0633\u062a\u060c \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u0648\u0632\u0646\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u06a9\u0646\u062f \u062a\u0627 \u0648\u0632\u0646 \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f\u060c \u0628\u062f\u0648\u0646 \u0627\u06cc\u0646\u06a9\u0647 \u0686\u0631\u0628\u06cc \u0628\u062f\u0646 \u0634\u0645\u0627 \u0628\u0627\u0644\u0627 \u0631\u0648\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0635\u0648\u0631\u062a \u06cc\u06a9 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u0632\u06cc\u0628\u0627 \u0648 \u0686\u0634\u0645 \u0646\u0648\u0627\u0632 \u062e\u0648\u0627\u0647\u06cc\u062f \u062f\u0627\u0634\u062a. \u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u0633\u0631\u06cc\u0639 \u0648 \u0633\u0627\u0644\u0645 \u062f\u0631 \u062e\u0627\u0646\u0647 \u06cc\u0627 \u0628\u0627\u0634\u06af\u0627\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u0645\u0631\u0628\u06cc\u0627\u0646 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u06a9\u0645\u06a9 \u0628\u06af\u06cc\u0631\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<form class=\"cta-box\" data-form=\"moshavereh\" id=\"cta_body_building_p5\" data-channel-code=\"b-article\">\r\n        <div class=\"cta-box__image\">\r\n            <img decoding=\"async\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/themes\/fitamin-theme\/assets\/images\/cta\/body-building-10.png\" alt=\"\u0628\u062f\u0648\u0646 \u0648\u0633\u06cc\u0644\u0647 \u0627\u0632 \u062e\u0648\u0646\u0647 \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u06a9\u0646!\" \/>\r\n        <\/div>\r\n        <div data-slide-up>\r\n            <div class=\"cta-box__header cta-box__header--no-border\">\r\n                <div class=\"cta-box__header-title font-weight-bold\">\u0628\u062f\u0648\u0646 \u0648\u0633\u06cc\u0644\u0647 \u0627\u0632 \u062e\u0648\u0646\u0647 \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u06a9\u0646!<\/div>\r\n            <\/div>\r\n            <div class=\"cta-box__body cta-box__body--white pb-5\">\u0628\u0631\u0627\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a \u0628\u0631\u0646\u0627\u0645\u0647 \u0648 \u0645\u0634\u0627\u0631\u0648\u0647 \u0631\u0627\u06cc\u06af\u0627\u0646 \u0634\u0645\u0627\u0631\u0647 \u062a\u0645\u0627\u0633\u062a \u0631\u0648 \u062b\u0628\u062a \u06a9\u0646.<\/div>\r\n            <div class=\"cta-box__form\">\r\n                <button type=\"submit\" class=\"cta-box__form-btn\">\u062b\u0628\u062a<\/button>\r\n                <input type=\"tel\" name=\"tel\" class=\"cta-box__form-input\" placeholder=\"09123456789\" \/>\r\n            <\/div>\r\n        <\/div>\r\n        <div class=\"submit-status\"><\/div>\r\n    <\/form>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f2. \u0648\u0639\u062f\u0647\u200c\u0647\u0627\u06cc \u063a\u0630\u0627\u06cc\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u0645\u06cc\u0644 \u06a9\u0646\u06cc\u062f!<\/h3>\n\n\n\n<p>\u0627\u06cc\u0646 \u0645\u0648\u0636\u0648\u0639 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0686\u0627\u0642 \u0634\u062f\u0646 \u062e\u06cc\u0644\u06cc \u062e\u0648\u0628 \u0646\u062a\u06cc\u062c\u0647 \u0645\u06cc\u200c\u062f\u0647\u062f. \u0627\u06cc\u0646\u06a9\u0647 \u062a\u0639\u062f\u0627\u062f \u0648\u0639\u062f\u0647\u200c\u0647\u0627\u06cc \u063a\u0630\u0627\u06cc\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u0645\u06cc\u0644 \u06a9\u0646\u06cc\u062f. \u063a\u06cc\u0631 \u0627\u0632 \u0648\u0639\u062f\u0647\u200c\u0647\u0627\u06cc \u0627\u0635\u0644\u06cc\u060c \u0633\u0647 \u06cc\u0627 \u0686\u0647\u0627\u0631 \u0645\u06cc\u0627\u0646 \u0648\u0639\u062f\u0647 \u0647\u0645 \u0645\u06cc\u0644 \u06a9\u0646\u06cc\u062f\u060c \u0648\u0639\u062f\u0647 \u0628\u0639\u062f \u062a\u0645\u0631\u06cc\u0646 \u0647\u0645 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f. \u062d\u062a\u06cc \u067e\u06cc\u0634\u0646\u0647\u0627\u062f \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u06a9\u0647 \u062f\u0648 \u0628\u0627\u0631 \u0634\u0627\u0645 \u0628\u062e\u0648\u0631\u06cc\u062f. \u062e\u0648\u0631\u062f\u0646 \u0648\u0639\u062f\u0647\u200c\u0647\u0627\u06cc \u063a\u0630\u0627\u06cc\u06cc \u0628\u0647 \u062f\u0641\u0639\u0627\u062a \u0628\u06cc\u0634\u062a\u0631 \u0628\u0647 \u0634\u0645\u0627 \u0641\u0631\u0635\u062a \u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0627\u0644\u0631\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0648 \u062f\u0631 \u0646\u062a\u06cc\u062c\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u0631\u0627 \u0645\u06cc\u200c\u062f\u0647\u062f.<\/p>\n\n\n\n<p>\u062a\u0642\u0633\u06cc\u0645 \u0648\u0639\u062f\u0647\u200c\u0647\u0627\u06cc \u063a\u0630\u0627\u06cc\u06cc \u0628\u0632\u0631\u06af\u200c\u062a\u0631 \u0628\u0647 \u0648\u0639\u062f\u0647\u200c\u0647\u0627\u06cc \u063a\u0630\u0627\u06cc\u06cc \u06a9\u0648\u0686\u06a9\u200c\u062a\u0631 \u0648 \u0645\u06a9\u0631\u0631 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0686\u0627\u0642 \u0634\u062f\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0634\u0645\u0627 \u0627\u06cc\u0646 \u0627\u0645\u06a9\u0627\u0646 \u0631\u0627 \u0628\u062f\u0647\u062f \u06a9\u0647 \u06a9\u0627\u0644\u0631\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0646\u06cc\u062f\u060c \u0628\u062f\u0648\u0646 \u0627\u06cc\u0646\u06a9\u0647 \u0645\u062c\u0628\u0648\u0631 \u0628\u0627\u0634\u06cc\u062f \u0628\u0634\u0642\u0627\u0628 \u062e\u0648\u062f \u0631\u0627 \u0628\u0633\u06cc\u0627\u0631 \u067e\u0631 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0647 \u0632\u0648\u0631 \u063a\u0630\u0627 \u0628\u062e\u0648\u0631\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2025\/05\/healthy-foods.jpg\" alt=\"\u0628\u0631\u0627\u06cc \u067e\u0627\u06cc\u06cc\u0646 \u0622\u0648\u0631\u062f\u0646 \u06a9\u0631\u0627\u062a\u06cc\u0646\u06cc\u0646 \u062e\u0648\u0646 \u0686\u0647 \u0628\u062e\u0648\u0631\u06cc\u0645\" class=\"wp-image-45944\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2025\/05\/healthy-foods.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2025\/05\/healthy-foods-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f3. \u06a9\u0627\u0644\u0631\u06cc \u0633\u0627\u0644\u0645 \u0628\u0647 \u0645\u06cc\u0632\u0627\u0646 \u0628\u0627\u0644\u0627 \u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0646\u06cc\u062f!<\/h3>\n\n\n\n<p>\u0634\u0645\u0627 \u0646\u06cc\u0627\u0632\u06cc \u0628\u0647 \u062a\u063a\u06cc\u06cc\u0631 \u0634\u062f\u06cc\u062f \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u062e\u0648\u062f \u0646\u062f\u0627\u0631\u06cc\u062f. \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0627 \u0627\u0641\u0632\u0648\u062f\u0646 \u0645\u0648\u0627\u062f \u0622\u062c\u06cc\u0644\u06cc\u060c \u067e\u0646\u06cc\u0631\u060c \u0646\u0627\u0646\u200c\u0647\u0627 \u0648 \u0645\u062e\u0644\u0641\u0627\u062a \u062c\u0627\u0646\u0628\u06cc \u0633\u0627\u0644\u0645\u060c \u06a9\u0627\u0644\u0631\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a\u06cc \u062e\u0648\u062f \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u06cc\u062f. \u0628\u0627\u062f\u0627\u0645\u060c \u062a\u062e\u0645\u0647 \u0622\u0641\u062a\u0627\u0628\u06af\u0631\u062f\u0627\u0646\u060c \u0645\u06cc\u0648\u0647\u060c \u0646\u0627\u0646 \u062a\u0633\u062a \u06af\u0646\u062f\u0645\u060c <a href=\"https:\/\/fitamin.ir\/mag\/all-about-eggs-and-fitness\/\" target=\"_blank\" data-type=\"post\" data-id=\"2222\" rel=\"noreferrer noopener\">\u062a\u062e\u0645 \u0645\u0631\u063a<\/a> \u0648 \u0633\u06cc\u0628 \u0632\u0645\u06cc\u0646\u06cc\u060c \u0647\u0645\u0647 \u0627\u06cc\u0646 \u0645\u0648\u0627\u0631\u062f \u0628\u0627\u06cc\u062f \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0686\u0627\u0642 \u0634\u062f\u0646 \u0648\u062c\u0648\u062f \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f4. \u0627\u0646\u0648\u0627\u0639 \u0634\u06cc\u06a9 \u0648 \u0645\u06a9\u0645\u0644\u200c\u0647\u0627 \u0631\u0627 \u0627\u0645\u062a\u062d\u0627\u0646 \u06a9\u0646\u06cc\u062f!<\/h3>\n\n\n\n<p>\u0627\u06af\u0631 \u0628\u0631\u0627\u06cc \u062e\u0648\u062f \u0647\u062f\u0641 \u062a\u0639\u06cc\u06cc\u0646 \u06a9\u0631\u062f\u06cc\u062f \u06a9\u0647 \u0631\u0648\u0632\u0627\u0646\u0647 \u0645\u0642\u062f\u0627\u0631 \u0645\u0634\u062e\u0635\u06cc \u06a9\u0627\u0644\u0631\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0646\u06cc\u062f\u060c \u0648\u0644\u06cc \u0627\u06cc\u0646 \u0647\u062f\u0641 \u0627\u0632 \u0637\u0631\u06cc\u0642 \u0648\u0639\u062f\u0647\u200c\u0647\u0627\u06cc \u0627\u0635\u0644\u06cc \u0648 \u0645\u06cc\u0627\u0646 \u0648\u0639\u062f\u0647\u200c\u0647\u0627 \u0645\u062d\u0642\u0642 \u0646\u0645\u06cc\u200c\u0634\u0648\u062f\u060c \u0634\u06cc\u06a9\u200c\u0647\u0627\u06cc \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u06cc \u0648 \u0645\u06a9\u0645\u0644\u200c\u0647\u0627 \u0631\u0627 \u0648\u0627\u0631\u062f \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0686\u0627\u0642 \u0634\u062f\u0646 \u06a9\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u0645\u06a9\u0645\u0644\u200c\u0647\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u06a9\u0627\u0644\u0631\u06cc \u0631\u0648\u0632\u0627\u0646\u0647 \u0634\u0645\u0627 \u0631\u0627 \u0628\u0647 \u0622\u0633\u0627\u0646\u06cc \u0648 \u0633\u0627\u062f\u06af\u06cc \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u0646\u062f.<\/p>\n\n\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/all-about-weight-gainers\/\" rel=\"noopener\" target=\"_blank\" class=\"e_single_related_link\">\u0628\u0647\u062a\u0631\u06cc\u0646 \u0645\u06a9\u0645\u0644 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0646\u06a9\u062a\u0647<\/strong>: \u062d\u0648\u0627\u0633\u200c\u062a\u0627\u0646 \u0628\u0627\u0634\u062f \u06a9\u0647 \u0634\u06cc\u06a9 \u0648 \u0645\u06a9\u0645\u0644 \u062c\u0627\u06cc\u06af\u0632\u06cc\u0646 \u063a\u0630\u0627 \u0646\u06cc\u0633\u062a\u060c \u0628\u0644\u06a9\u0647 \u0628\u0627\u06cc\u062f \u062d\u06a9\u0645 \u06cc\u0627\u0631 \u06a9\u0645\u06a9\u06cc \u0631\u0627 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0686\u0627\u0642\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f. \u067e\u06cc\u0634 \u0627\u0632 \u0627\u0646\u062a\u062e\u0627\u0628 \u0647\u0631 \u0645\u06a9\u0645\u0644\u06cc \u0628\u0627 \u067e\u0632\u0634\u06a9 \u06cc\u0627 \u0645\u0631\u0628\u06cc \u062e\u0648\u062f \u0645\u0634\u0648\u0631\u062a \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f5. \u0628\u0647 \u0645\u0648\u0642\u0639 \u0622\u0628 \u0628\u0646\u0648\u0634\u06cc\u062f<\/h3>\n\n\n\n<p>\u0628\u0631\u0627\u06cc \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0645\u0631\u062f\u0645\u060c <a href=\"https:\/\/fitamin.ir\/mag\/keeping-hydrated-during-exercise\/\" target=\"_blank\" data-type=\"post\" data-id=\"28982\" rel=\"noreferrer noopener\">\u0646\u0648\u0634\u06cc\u062f\u0646 \u0622\u0628<\/a> \u0642\u0628\u0644 \u0627\u0632 \u063a\u0630\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0622\u0646\u200c\u0647\u0627 \u06a9\u0645\u06a9 \u06a9\u0646\u062f \u062a\u0627 \u0627\u0632 \u067e\u0631\u062e\u0648\u0631\u06cc \u0627\u062c\u062a\u0646\u0627\u0628 \u06a9\u0646\u0646\u062f\u061b \u0627\u0645\u0627 \u0627\u06af\u0631 \u062f\u0631 \u062a\u0644\u0627\u0634 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u0647\u0633\u062a\u06cc\u062f\u060c \u0628\u0627\u06cc\u062f \u0628\u06af\u0648\u06cc\u06cc\u0645 \u06a9\u0647 \u0627\u06cc\u0646 \u062a\u0631\u0641\u0646\u062f \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0686\u0627\u0642 \u0634\u062f\u0646 \u0646\u062a\u06cc\u062c\u0647 \u0639\u06a9\u0633 \u062f\u0627\u0631\u062f. \u0641\u0642\u0637 \u06a9\u0627\u0641\u06cc \u0627\u0633\u062a \u067e\u06cc\u0634 \u0627\u0632 \u062e\u0648\u0631\u062f\u0646 \u063a\u0630\u0627\u060c \u0622\u0628 \u0632\u06cc\u0627\u062f\u06cc \u0646\u0646\u0648\u0634\u06cc\u062f \u062a\u0627 \u0628\u0647 \u0634\u0645\u0627 \u0627\u062d\u0633\u0627\u0633 \u0633\u06cc\u0631\u06cc \u06a9\u0627\u0630\u0628 \u0646\u062f\u0647\u062f. \u0648 \u0628\u062a\u0648\u0627\u0646\u06cc\u062f \u06a9\u0627\u0644\u0631\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u0627\u0632 \u0648\u0639\u062f\u0647\u200c\u0647\u0627\u06cc \u062e\u0648\u062f \u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/12\/water.jpg\" alt=\"\u0646\u0648\u0634\u06cc\u062f\u0646 \u0627\u0628 \u06a9\u0627\u0641\u06cc\" class=\"wp-image-31044\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/12\/water.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/12\/water-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u063a\u0630\u0627\u0647\u0627\u06cc \u0686\u0627\u0642 \u06a9\u0646\u0646\u062f\u0647 \u06a9\u062f\u0627\u0645\u0646\u062f\u061f<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u063a\u0630\u0627\u0647\u0627\u06cc \u063a\u0646\u06cc \u0627\u0632 \u0645\u0648\u0627\u062f \u0645\u0648\u0627\u062f \u0645\u063a\u0630\u06cc \u0648 \u0628\u0627 \u06a9\u0627\u0644\u0631\u06cc \u0628\u0627\u0644\u0627\u060c \u0628\u0647\u062a\u0631\u06cc\u0646 \u0627\u0646\u062a\u062e\u0627\u0628 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u0647\u0633\u062a\u0646\u062f. \u0628\u0647 \u0637\u0648\u0631 \u06a9\u0644\u06cc \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u0633\u0647 \u062f\u0631\u0634\u062a \u0645\u063a\u0630\u06cc <strong>\u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u060c \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0648 \u0686\u0631\u0628\u06cc<\/strong> \u0631\u0627 \u0628\u0647 \u0645\u0642\u062f\u0627\u0631 \u0641\u0631\u0627\u0648\u0627\u0646 (\u0627\u0644\u0628\u062a\u0647 \u0628\u0627 \u0628\u0631\u0646\u0627\u0645\u0647 \u0631\u06cc\u0632\u06cc \u0635\u062d\u06cc\u062d) \u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0648\u0632\u0646 \u0628\u06af\u06cc\u0631\u06cc\u062f. \u0628\u0647 \u0639\u0628\u0627\u0631\u062a\u06cc \u0648\u062c\u0648\u062f \u0627\u06cc\u0646 \u0645\u0646\u0627\u0628\u0639 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0686\u0627\u0642 \u0634\u062f\u0646 \u0644\u0627\u0632\u0645 \u0648 \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a. \u0627\u06a9\u0646\u0648\u0646 \u0686\u0646\u062f \u0645\u0648\u0631\u062f \u0627\u0632 \u0627\u0635\u0644\u06cc\u200c\u062a\u0631\u06cc\u0646 \u0645\u0648\u0627\u062f \u063a\u0630\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0686\u0627\u0642 \u0634\u062f\u0646 \u0631\u0627 \u0645\u0639\u0631\u0641\u06cc \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0634\u06cc\u0631<\/strong><br>\u0634\u06cc\u0631 \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0627\u0632 \u0686\u0631\u0628\u06cc\u060c \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0648 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0631\u0627 \u062f\u0631 \u0627\u062e\u062a\u06cc\u0627\u0631 \u0634\u0645\u0627 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u062f\u0647\u062f\u061b \u0647\u0645\u0686\u0646\u06cc\u0646 \u0645\u0646\u0628\u0639 \u0639\u0627\u0644\u06cc \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646\u200c\u0647\u0627 \u0648 \u0645\u0648\u0627\u062f \u0645\u0639\u062f\u0646\u06cc \u0627\u0632 \u062c\u0645\u0644\u0647 \u06a9\u0644\u0633\u06cc\u0645 \u0627\u0633\u062a. \u0627\u0632 \u0622\u0646\u062c\u0627\u06a9\u0647 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u062e\u0648\u0628\u06cc \u0647\u0645 \u062f\u0627\u0631\u062f \u0628\u0631\u0627\u06cc \u06a9\u0633\u0627\u0646\u06cc \u06a9\u0647 \u0633\u0639\u06cc \u062f\u0627\u0631\u0646\u062f \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f\u060c \u0627\u0646\u062a\u062e\u0627\u0628 \u0645\u0646\u0627\u0633\u0628\u06cc \u0627\u0633\u062a.<br><\/li>\n\n\n\n<li><strong>\u0634\u06cc\u06a9\u200c\u0647\u0627\u06cc \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u06cc<\/strong><br><a href=\"https:\/\/fitamin.ir\/mag\/best-protein-shakes\/\" data-type=\"post\" data-id=\"4530\" target=\"_blank\" rel=\"noreferrer noopener\">\u0634\u06cc\u06a9\u200c\u0647\u0627\u06cc \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u06cc<\/a> \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u06a9\u0646\u0646\u062f \u062a\u0627 \u0628\u0647 \u0631\u0627\u062d\u062a\u06cc \u0648 \u0628\u0647 \u0637\u0648\u0631 \u0645\u0648\u062b\u0631 \u0648\u0632\u0646 \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f. \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u067e\u0633 \u0627\u0632 \u067e\u0627\u06cc\u0627\u0646 \u062c\u0644\u0633\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u062e\u0648\u062f\u060c \u0634\u06cc\u06a9 \u0628\u0646\u0648\u0634\u06cc\u062f\u061b \u0686\u0631\u0627\u06a9\u0647 \u06cc\u06a9 \u0648\u0639\u062f\u0647 \u067e\u0633 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0639\u0627\u0644\u06cc \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u0648 \u0639\u0636\u0644\u0647 \u0627\u0633\u062a.<br><\/li>\n\n\n\n<li><strong>\u0628\u0631\u0646\u062c<\/strong><br>\u06cc\u06a9 \u0641\u0646\u062c\u0627\u0646 \u0628\u0631\u0646\u062c \u062d\u0627\u0648\u06cc \u062d\u062f\u0648\u062f \u06f2\u06f0\u06f0 \u06a9\u0627\u0644\u0631\u06cc \u0627\u0633\u062a \u0648 \u0647\u0645\u0686\u0646\u06cc\u0646 \u0645\u0646\u0628\u0639 \u062e\u0648\u0628\u06cc \u0627\u0632 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0627\u0633\u062a \u06a9\u0647 \u0628\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0632\u06cc\u0627\u062f\u06cc \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u0628\u0631\u0646\u062c \u0631\u0627 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0686\u0627\u0642 \u0634\u062f\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f \u0648 \u0622\u0646 \u0631\u0627 \u062f\u0631 \u06a9\u0646\u0627\u0631 \u0645\u0631\u063a \u06cc\u0627 \u06af\u0648\u0634\u062a \u0645\u06cc\u0644 \u06a9\u0646\u06cc\u062f.<\/li>\n<\/ul>\n\n\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/why-rice-is-your-ideal-carb\/\" rel=\"noopener\" target=\"_blank\" class=\"e_single_related_link\">\u062a\u0627\u062b\u06cc\u0631 \u0628\u0631\u0646\u062c \u062f\u0631 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0648 \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u06af\u0648\u0634\u062a \u0642\u0631\u0645\u0632<\/strong><br>\u06af\u0648\u0634\u062a \u0642\u0631\u0645\u0632 \u06cc\u06a9\u06cc \u0627\u0632 \u0628\u0647\u062a\u0631\u06cc\u0646 \u063a\u0630\u0627\u0647\u0627\u06cc \u0639\u0636\u0644\u0647 \u0633\u0627\u0632 \u0645\u0648\u062c\u0648\u062f \u062f\u0631 \u062f\u0646\u06cc\u0627\u0633\u062a. \u06af\u0648\u0634\u062a \u0642\u0631\u0645\u0632 \u0645\u0646\u0628\u0639 \u0639\u0627\u0644\u06cc \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u06a9\u0646\u06cc\u062f \u0686\u0631\u0627\u06a9\u0647 \u062d\u0627\u0648\u06cc \u0644\u0648\u0633\u06cc\u0646 \u0627\u0633\u062a\u060c \u0627\u0633\u06cc\u062f \u0622\u0645\u06cc\u0646\u0647\u200c\u0627\u06cc \u06a9\u0647 \u0628\u0647 \u062a\u062d\u0631\u06cc\u06a9 \u0633\u0646\u062a\u0632 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0645\u0627\u0647\u06cc\u0686\u0647 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0647\u0631 \u0686\u0647 \u06af\u0648\u0634\u062a\u06cc \u06a9\u0647 \u0686\u0631\u0628\u200c\u062a\u0631 \u0628\u0627\u0634\u062f\u060c \u06a9\u0627\u0644\u0631\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u0628\u0647 \u0634\u0645\u0627 \u062e\u0648\u0627\u0647\u062f \u062f\u0627\u062f.<br><\/li>\n\n\n\n<li><strong>\u0622\u062c\u06cc\u0644\u200c\u0647\u0627 \u0648 \u06a9\u0631\u0647 \u062f\u0627\u0646\u0647\u200c\u0647\u0627<\/strong><br>\u0645\u0635\u0631\u0641 \u0645\u0646\u0638\u0645 \u0622\u062c\u06cc\u0644 \u0628\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u0633\u0627\u0644\u0645 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0622\u062c\u06cc\u0644 \u06cc\u06a9 \u0645\u06cc\u0627\u0646 \u0648\u0639\u062f\u0647 \u0639\u0627\u0644\u06cc \u0627\u0633\u062a \u0648 \u0645\u06cc \u062a\u0648\u0627\u0646 \u0622\u0646 \u0631\u0627 \u0628\u0647 \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0648\u0639\u062f\u0647 \u0647\u0627\u06cc \u063a\u0630\u0627\u06cc\u06cc \u0627\u0632 \u062c\u0645\u0644\u0647 \u0633\u0627\u0644\u0627\u062f \u0627\u0636\u0627\u0641\u0647 \u06a9\u0631\u062f. \u0622\u062c\u06cc\u0644 \u0628\u0631\u0634\u062a\u0647 \u0634\u062f\u0647 \u062e\u0627\u0645 \u06cc\u0627 \u062e\u0634\u06a9 \u0628\u06cc\u0634\u062a\u0631\u06cc\u0646 \u0641\u0648\u0627\u06cc\u062f \u0631\u0627 \u0628\u0631\u0627\u06cc \u0633\u0644\u0627\u0645\u062a\u06cc \u062f\u0627\u0631\u062f.<br>\u06a9\u0631\u0647\u200c\u0647\u0627\u06cc \u0622\u062c\u06cc\u0644 \u0633\u0627\u062e\u062a\u0647 \u0634\u062f\u0647 \u0628\u062f\u0648\u0646 \u0634\u06a9\u0631 \u0627\u0636\u0627\u0641\u0647 \u0634\u062f\u0647 \u06cc\u0627 \u0631\u0648\u063a\u0646 \u0647\u0627\u06cc \u0647\u06cc\u062f\u0631\u0648\u0698\u0646\u0647 \u0646\u06cc\u0632 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u06a9\u0645\u06a9 \u06a9\u0646\u0646\u062f\u0647 \u0628\u0627\u0634\u0646\u062f. \u062a\u0646\u0647\u0627 \u0645\u0627\u062f\u0647 \u062a\u0634\u06a9\u06cc\u0644 \u062f\u0647\u0646\u062f\u0647 \u0627\u06cc\u0646 \u06a9\u0631\u0647 \u0647\u0627 \u0628\u0627\u06cc\u062f \u062e\u0648\u062f \u0622\u062c\u06cc\u0644 \u0628\u0627\u0634\u062f. \u0648\u062c\u0648\u062f \u0622\u062c\u06cc\u0644 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0686\u0627\u0642 \u0634\u062f\u0646 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0641\u06cc\u062f \u0627\u0633\u062a.<br><\/li>\n\n\n\n<li><strong>\u0633\u06cc\u0628 \u0632\u0645\u06cc\u0646\u06cc \u0648 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a<\/strong><br>\u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0647\u0627\u06cc \u0633\u0627\u0644\u0645 \u0631\u0627\u0647\u06cc \u0639\u0627\u0644\u06cc \u0628\u0631\u0627\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a \u0645\u0648\u0627\u062f \u0645\u063a\u0630\u06cc\u060c \u06a9\u0627\u0644\u0631\u06cc \u0628\u0627\u0644\u0627 \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0630\u062e\u0627\u06cc\u0631 \u06af\u0644\u06cc\u06a9\u0648\u0698\u0646 \u0645\u0627\u0647\u06cc\u0686\u0647\u200c\u0627\u06cc \u0647\u0633\u062a\u0646\u062f. \u0627\u0632 \u062c\u0645\u0644\u0647 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0647\u0627\u06cc \u0628\u0633\u06cc\u0627\u0631 \u062e\u0648\u0628\u060c \u0646\u0627\u0646\u200c\u0647\u0627\u06cc \u0633\u0628\u0648\u0633\u200c\u062f\u0627\u0631 \u0627\u0633\u062a \u06a9\u0647 \u062f\u0631 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0648\u062b\u0631 \u0647\u0633\u062a\u0646\u062f\u061b \u0628\u0647 \u062e\u0635\u0648\u0635 \u0632\u0645\u0627\u0646\u06cc \u06a9\u0647 \u0628\u0627 \u06cc\u06a9 \u0645\u0646\u0628\u0639 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u06cc \u062e\u0648\u0628 \u062a\u0631\u06a9\u06cc\u0628 \u0634\u0648\u0646\u062f\u060c \u0645\u062b\u0644 \u0645\u0631\u063a \u06a9\u0628\u0627\u0628\u06cc \u06cc\u0627 \u062a\u062e\u0645 \u0645\u0631\u063a.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2025\/05\/Carbohydrates.jpg\" alt=\"\u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\u200c\u0647\u0627\u06cc \u067e\u06cc\u0686\u06cc\u062f\u0647\" class=\"wp-image-45984\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2025\/05\/Carbohydrates.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2025\/05\/Carbohydrates-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"single-related-link\"><div><i class=\"ic ic-share\"><\/i>\u062d\u062a\u0645\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f<\/div><br><a href=\"https:\/\/fitamin.ir\/mag\/creatine-loading-phase\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0647\u0645\u0647 \u0686\u06cc\u0632 \u062f\u0631\u0628\u0627\u0631\u0647 \u0628\u0627\u0631\u06af\u06cc\u0631\u06cc \u06a9\u0631\u0627\u062a\u06cc\u0646 \u0648 \u0646\u062d\u0648\u0647 \u0645\u0635\u0631\u0641 \u06a9\u0631\u0627\u062a\u06cc\u0646<\/a><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u067e\u0646\u06cc\u0631\u0647\u0627 \u0648 \u0645\u062d\u0635\u0648\u0644\u0627\u062a \u0644\u0628\u0646\u06cc<\/strong><br>\u067e\u0646\u06cc\u0631 \u0645\u0646\u0628\u0639 \u0628\u0633\u06cc\u0627\u0631 \u062e\u0648\u0628\u06cc \u0627\u0632 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0648 \u0633\u0631\u0634\u0627\u0631 \u0627\u0632 \u0686\u0631\u0628\u06cc\u200c\u0647\u0627\u06cc \u0633\u0627\u0644\u0645 \u0627\u0633\u062a. \u062d\u0627\u0644\u0627 \u06a9\u0647 \u0628\u0627\u06cc\u062f \u06a9\u0627\u0644\u0631\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a\u06cc \u0634\u0645\u0627 \u0628\u0627\u0644\u0627 \u0631\u0648\u062f\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u067e\u0646\u06cc\u0631 \u0631\u0627 \u0628\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0686\u0627\u0642\u06cc \u062e\u0648\u062f \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f \u0648 \u0627\u0632 \u0637\u0639\u0645 \u0639\u0627\u0644\u06cc \u0622\u0646 \u0644\u0630\u062a \u0628\u0628\u0631\u06cc\u062f.<br><\/li>\n\n\n\n<li><strong>\u0645\u0627\u0647\u06cc\u200c\u0647\u0627<\/strong><br>\u0645\u0627\u0647\u06cc \u0642\u0632\u0644 \u0622\u0644\u0627 \u0648 \u0633\u0627\u06cc\u0631 \u0645\u0627\u0647\u06cc\u200c\u0647\u0627\u06cc \u0631\u0648\u063a\u0646\u06cc \u0645\u0646\u0628\u0639 \u0639\u0627\u0644\u06cc \u0627\u0632 \u0686\u0631\u0628\u06cc\u200c\u0647\u0627\u06cc \u0627\u0645\u06af\u0627 \u06f3 \u0641\u0648\u0642 \u0627\u0644\u0639\u0627\u062f\u0647 \u0633\u0627\u0644\u0645 \u0647\u0633\u062a\u0646\u062f. \u0622\u0646\u0647\u0627 \u0647\u0645\u0686\u0646\u06cc\u0646 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0628\u0627 \u06a9\u06cc\u0641\u06cc\u062a \u0628\u0627\u0644\u0627 \u0631\u0627 \u062f\u0631 \u0627\u062e\u062a\u06cc\u0627\u0631\u062a\u0627\u0646 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u062f\u0647\u0646\u062f \u06a9\u0647 \u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u0644\u0627\u0632\u0645 \u0627\u0633\u062a. \u062d\u062a\u0645\u0627 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0686\u0627\u0642 \u0634\u062f\u0646 \u0627\u0632 \u0645\u0627\u0647\u06cc \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f.<br><\/li>\n\n\n\n<li><strong>\u0645\u06cc\u0648\u0647 \u062e\u0634\u06a9<\/strong><br>\u0645\u06cc\u0648\u0647 \u062e\u0634\u06a9 \u0633\u0631\u0634\u0627\u0631 \u0627\u0632 \u06a9\u0627\u0644\u0631\u06cc\u060c \u0641\u06cc\u0628\u0631 \u0633\u0627\u0644\u0645 \u0648 \u0622\u0646\u062a\u06cc \u0627\u06a9\u0633\u06cc\u062f\u0627\u0646 \u0627\u0633\u062a. \u0645\u06cc\u0648\u0647 \u062e\u0634\u06a9 \u0645\u06cc\u0644 \u06a9\u0631\u062f\u0646 \u06cc\u06a9 \u0631\u0627\u0647 \u0622\u0633\u0627\u0646 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0648\u062f\u0646 \u0645\u0648\u0627\u062f \u0645\u063a\u0630\u06cc \u0648 \u06a9\u0627\u0644\u0631\u06cc \u0628\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0686\u0627\u0642\u06cc \u0634\u0645\u0627 \u0627\u0633\u062a.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0633\u062e\u0646 \u067e\u0627\u06cc\u0627\u0646\u06cc<\/strong><\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u06a9\u0633\u0627\u0646\u06cc \u06a9\u0647 \u0628\u0647 \u062f\u0646\u0628\u0627\u0644 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u0647\u0633\u062a\u0646\u062f \u0628\u0627\u06cc\u062f \u0627\u0632 \u06cc\u06a9 \u0645\u062a\u062e\u0635\u0635\u060c \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0686\u0627\u0642 \u0634\u062f\u0646 \u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0646\u0646\u062f \u0648 \u0637\u0628\u0642 \u0622\u0646 \u067e\u06cc\u0634 \u0628\u0631\u0648\u0646\u062f \u062a\u0627 \u0628\u0647 \u0647\u062f\u0641 \u062e\u0648\u062f \u06cc\u0639\u0646\u06cc \u0686\u0627\u0642\u06cc \u0628\u0631\u0633\u0646\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0627\u0628\u062a\u062f\u0627 \u0646\u062d\u0648\u0647 \u0645\u062d\u0627\u0633\u0628\u0647 \u0648\u0632\u0646 \u0627\u06cc\u062f\u0647\u200c\u0622\u0644 \u0631\u0627 \u06af\u0641\u062a\u06cc\u0645 \u0648 \u0633\u067e\u0633 \u0631\u0627\u0647\u06a9\u0627\u0631\u0647\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u0648 \u0647\u0645\u0686\u0646\u06cc\u0646 \u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 \u0648 \u0645\u0648\u062b\u0631\u06cc\u0646 \u0645\u0648\u0627\u062f \u063a\u0630\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0686\u0627\u0642\u06cc \u0631\u0627 \u0628\u0647 \u0634\u0645\u0627 \u0645\u0639\u0631\u0641\u06cc \u06a9\u0631\u062f\u06cc\u0645. \u062f\u0631\u0646\u0647\u0627\u06cc\u062a \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u0631\u0698\u06cc\u0645 \u0686\u0627\u0642\u06cc \u0631\u0627\u06cc\u06af\u0627\u0646 \u0628\u0631\u0627\u06cc\u062a\u0627\u0646 \u0642\u0631\u0627\u0631 \u062f\u0627\u062f\u06cc\u0645.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0633\u0648\u0627\u0644\u0627\u062a \u0645\u062a\u062f\u0627\u0648\u0644<\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1749987019438\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0635\u0628\u062d \u0646\u0627\u0634\u062a\u0627 \u0628\u0631\u0627\u06cc \u0686\u0627\u0642\u06cc \u0686\u0647 \u0628\u062e\u0648\u0631\u06cc\u0645\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0635\u0628\u062d\u0627\u0646\u0647\u200c\u0647\u0627\u06cc\u06cc \u0645\u062b\u0644 \u062a\u062e\u0645 \u0645\u0631\u063a \u0622\u0628\u067e\u0632 \u06cc\u0627 \u0646\u0627\u0646 \u0648 \u06a9\u0631\u0647 \u0628\u0627\u062f\u0627\u0645 \u0632\u0645\u06cc\u0646\u06cc \u0645\u0646\u0627\u0633\u0628 \u0647\u0633\u062a\u0646\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1750917277831\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0628\u0631\u0627\u06cc \u0627\u0636\u0627\u0641\u0647 \u0648\u0632\u0646 \u0633\u0627\u0644\u0645\u060c \u0647\u0631 \u0631\u0648\u0632 \u0686\u0646\u062f \u06a9\u0627\u0644\u0631\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u06cc\u0645\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0627\u06af\u0631 \u0647\u062f\u0641 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u0622\u0631\u0627\u0645 \u062f\u0627\u0631\u06cc\u062f: \u0631\u0648\u0632\u0627\u0646\u0647 \u06f3\u06f0\u06f0 \u062a\u0627 \u06f5\u06f0\u06f0 \u06a9\u0627\u0644\u0631\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u0646\u06cc\u0627\u0632 \u0628\u062f\u0646\u062a\u0627\u0646 \u0645\u0635\u0631\u0641 \u06a9\u0646\u06cc\u062f. \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0633\u0631\u06cc\u0639\u200c\u062a\u0631: \u06f7\u06f0\u06f0 \u062a\u0627 \u06f1\u06f0\u06f0\u06f0 \u06a9\u0627\u0644\u0631\u06cc \u0627\u0636\u0627\u0641\u0647 \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1750917300358\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0686\u0646\u062f \u0648\u0639\u062f\u0647 \u0648 \u0645\u06cc\u0627\u0646\u200c\u0648\u0639\u062f\u0647 \u0628\u062e\u0648\u0631\u06cc\u0645 \u062a\u0627 \u0648\u0632\u0646 \u0628\u06af\u06cc\u0631\u06cc\u0645\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0645\u0635\u0631\u0641 \u0648\u0639\u062f\u0647\u200c\u0647\u0627\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0628\u0627 \u0645\u06cc\u0627\u0646\u200c\u0648\u0639\u062f\u0647\u200c\u0647\u0627\u06cc \u0645\u0642\u0648\u06cc \u0628\u0633\u06cc\u0627\u0631 \u0645\u0648\u062b\u0631 \u0627\u0633\u062a. \u062f\u0631 \u06a9\u0646\u0627\u0631 \u0633\u0647 \u0648\u0639\u062f\u0647 \u0627\u0635\u0644\u06cc\u060c \u06f3 \u062a\u0627 \u06f4 \u0645\u06cc\u0627\u0646\u200c\u0648\u0639\u062f\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u062e\u0648\u0631\u06cc\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1750917367622\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0628\u0647\u062a\u0631\u06cc\u0646 \u0645\u0646\u0627\u0628\u0639 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u0686\u0647 \u0647\u0633\u062a\u0646\u062f\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u063a\u0630\u0627\u0647\u0627\u06cc\u06cc \u067e\u0631\u06a9\u0627\u0644\u0631\u06cc \u0648 \u0645\u063a\u0630\u06cc \u0645\u062b\u0644 \u06af\u0648\u0634\u062a \u0642\u0631\u0645\u0632\u060c \u0645\u0627\u0647\u06cc\u200c\u0647\u0627\u06cc \u0686\u0631\u0628 (\u0645\u0627\u0646\u0646\u062f \u0642\u0632\u0644\u200c\u0622\u0644\u0627)\u060c \u0622\u062c\u06cc\u0644 \u0648 \u06a9\u0631\u0647\u200c \u0622\u0646\u0647\u0627\u060c \u0633\u06cc\u0628\u200c\u0632\u0645\u06cc\u0646\u06cc\u060c \u0628\u0631\u0646\u062c\u060c \u067e\u0646\u06cc\u0631\u060c \u0645\u06cc\u0648\u0647 \u062e\u0634\u06a9 \u0645\u0641\u06cc\u062f\u0646\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1750917434070\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0622\u06cc\u0627 \u0628\u0627\u06cc\u062f \u0648\u0631\u0632\u0634 \u0647\u0645 \u0628\u06a9\u0646\u06cc\u0645\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0628\u0644\u0647! \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0628\u0631\u0627\u06cc \u0633\u0627\u062e\u062a \u0639\u0636\u0644\u0647 \u0644\u0627\u0632\u0645\u0646\u062f \u0648 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u062a\u0627 \u0648\u0632\u0646 \u0627\u0636\u0627\u0641\u0647\u200c\u0634\u062f\u0647 \u0628\u0647 \u0634\u06a9\u0644 \u0639\u0636\u0644\u0647 \u0628\u0627\u0642\u06cc \u0628\u0645\u0627\u0646\u062f \u0646\u0647 \u0686\u0631\u0628\u06cc. <a href=\"https:\/\/fitamin.ir\/mag\/safe-weight-gain\/?utm_source=chatgpt.com\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<p><strong>\u0645\u0646\u0627\u0628\u0639:<\/strong> <a href=\"https:\/\/www.webmd.com\/diet\/ss\/slideshow-safe-weight-gain\" data-type=\"URL\" data-id=\"https:\/\/www.webmd.com\/diet\/ss\/slideshow-safe-weight-gain\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">webmd<\/a> &#8211; <a href=\"https:\/\/www.healthline.com\/nutrition\/3000-calorie-meal-plan#sample-menu\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/www.healthline.com\/nutrition\/3000-calorie-meal-plan#sample-menu\" rel=\"noreferrer noopener\">healthline<\/a><\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u062a\u0646\u0647\u0627 \u0686\u06cc\u0632\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u0631\u0627\u06cc \u0648\u0632\u0646 \u06af\u0631\u0641\u062a\u0646 \u0627\u0635\u0648\u0644\u06cc \u0628\u0647 \u0622\u0646 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u06cc\u062f. \u062f\u0646\u0628\u0627\u0644 \u067e\u0648\u062f\u0631 \u0648 \u062f\u0627\u0631\u0648 \u06cc\u0627 \u0645\u0639\u062c\u0648\u0646 \u0646\u0628\u0627\u0634\u06cc\u062f\u060c \u0634\u0645\u0627 \u0628\u0631\u0627\u06cc \u0686\u0627\u0642 \u0634\u062f\u0646 \u0641\u0642\u0637 \u0628\u0647 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0627\u0635\u0648\u0644\u06cc \u0648 \u0635\u0628\u0631 \u0648 \u062d\u0648\u0635\u0644\u0647 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u06cc\u062f. [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":22866,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[3],"tags":[211],"class_list":["post-22778","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","tag-211"],"acf":[],"_links":{"self":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/22778","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/comments?post=22778"}],"version-history":[{"count":64,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/22778\/revisions"}],"predecessor-version":[{"id":82518,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/22778\/revisions\/82518"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media\/22866"}],"wp:attachment":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media?parent=22778"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/categories?post=22778"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/tags?post=22778"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}