{"id":28074,"date":"2025-11-20T11:00:55","date_gmt":"2025-11-20T07:30:55","guid":{"rendered":"https:\/\/fitamin.ir\/mag\/?p=28074"},"modified":"2026-07-14T10:58:12","modified_gmt":"2026-07-14T07:28:12","slug":"how-much-calcium-we-need","status":"publish","type":"post","link":"https:\/\/fitamin.ir\/mag\/how-much-calcium-we-need\/","title":{"rendered":"\u0645\u06cc\u0632\u0627\u0646 \u06a9\u0644\u0633\u06cc\u0645 \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0631\u0648\u0632\u0627\u0646\u0647 \u0686\u0642\u062f\u0631 \u0627\u0633\u062a\u061f + \u0645\u062d\u0627\u0633\u0628\u0647\u200c\u06af\u0631 \u0645\u06cc\u0632\u0627\u0646 \u06a9\u0644\u0633\u06cc\u0645 \u0645\u0648\u0631\u062f\u0646\u06cc\u0627\u0632 \u0631\u0648\u0632\u0627\u0646\u0647"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">\u06a9\u0644\u0633\u06cc\u0645 \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0628\u062f\u0646 \u0686\u0642\u062f\u0631 \u0627\u0633\u062a\u061f \u0631\u0648\u0632\u06cc \u0686\u0646\u062f \u0639\u062f\u062f \u0642\u0631\u0635 \u06a9\u0644\u0633\u06cc\u0645 \u0628\u062e\u0648\u0631\u06cc\u0645 \u062a\u0627 \u0628\u0647 \u0645\u06cc\u0632\u0627\u0646 \u06a9\u0644\u0633\u06cc\u0645 \u0645\u0648\u0631\u062f\u0646\u06cc\u0627\u0632 \u0631\u0648\u0632\u0627\u0646\u0647 \u0628\u0631\u0633\u06cc\u0645\u061f \u0627\u06cc\u0646 \u0645\u0642\u062f\u0627\u0631 \u0645\u0634\u062e\u0635 \u06a9\u0644\u0633\u06cc\u0645 \u0631\u0627\u060c \u0627\u0632 \u06a9\u062f\u0627\u0645 \u0645\u0646\u0627\u0628\u0639 \u063a\u0630\u0627\u06cc\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u0645 \u062a\u0627\u0645\u06cc\u0646 \u06a9\u0646\u06cc\u0645\u061f \u0627\u06af\u0631 \u0627\u06cc\u0646\u200c\u0647\u0627 \u0633\u0648\u0627\u0644 \u0634\u0645\u0627 \u0647\u0645 \u0627\u0633\u062a\u060c \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0631\u0627 \u0628\u0627 \u062f\u0642\u062a \u0628\u062e\u0648\u0627\u0646\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0633\u062a\u062e\u0648\u0627\u0646\u200c\u0647\u0627 \u0628\u0647 \u0637\u0648\u0631 \u0645\u062f\u0627\u0648\u0645 \u0647\u0631 \u0631\u0648\u0632 \u062f\u0631 \u062d\u0627\u0644 \u062a\u062c\u0632\u06cc\u0647 \u0648 \u0633\u067e\u0633 \u0628\u0627\u0632\u0633\u0627\u0632\u06cc \u062e\u0648\u062f \u0647\u0633\u062a\u0646\u062f \u0648 \u0628\u0631\u0627\u06cc \u0628\u0627\u0632\u0633\u0627\u0632\u06cc \u0646\u06cc\u0627\u0632 \u0628\u0647 \u06a9\u0644\u0633\u06cc\u0645 \u062f\u0627\u0631\u0646\u062f. \u062f\u0631 \u0628\u0632\u0631\u06af\u0633\u0627\u0644\u0627\u0646 \u0645\u0633\u0646\u200c\u062a\u0631\u060c \u0628\u0647 \u0648\u06cc\u0698\u0647 \u0632\u0646\u0627\u0646\u06cc \u06a9\u0647 \u06cc\u0627\u0626\u0633\u06af\u06cc \u0631\u0627 \u067e\u0634\u062a \u0633\u0631 \u06af\u0630\u0627\u0634\u062a\u0647\u200c\u0627\u0646\u062f\u060c \u0627\u0633\u062a\u062e\u0648\u0627\u0646 \u0628\u0627 \u0633\u0631\u0639\u062a \u0628\u06cc\u0634\u062a\u0631\u06cc \u062a\u062c\u0632\u06cc\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u06af\u0631 \u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0644\u0633\u06cc\u0645 \u062e\u06cc\u0644\u06cc \u06a9\u0645 \u0628\u0627\u0634\u062f\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u067e\u0648\u06a9\u06cc \u0627\u0633\u062a\u062e\u0648\u0627\u0646 \u0645\u0646\u062c\u0631 \u0634\u0648\u062f. \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u0628\u0627\u06cc\u062f \u062d\u0648\u0627\u0633\u200c\u0645\u0627\u0646 \u0628\u0647 \u0645\u06cc\u0632\u0627\u0646 \u06a9\u0644\u0633\u06cc\u0645 \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0628\u062f\u0646\u200c\u0645\u0627\u0646 \u0628\u0627\u0634\u062f \u0648 \u0633\u0639\u06cc \u06a9\u0646\u06cc\u0645 \u0622\u0646 \u0645\u0642\u062f\u0627\u0631 \u0631\u0627 \u0628\u0627 \u0645\u0646\u0627\u0628\u0639 \u063a\u0630\u0627\u06cc\u06cc \u0645\u0646\u0627\u0633\u0628 \u062a\u0627\u0645\u06cc\u0646 \u06a9\u0646\u06cc\u0645. \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0627\u0628\u062a\u062f\u0627 \u0645\u06cc\u0632\u0627\u0646 \u06a9\u0644\u0633\u06cc\u0645 \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0631\u0648\u0632\u0627\u0646\u0647 \u0631\u0627 \u0645\u0634\u062e\u0635 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u0648 \u0633\u067e\u0633 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0645\u0646\u0627\u0628\u0639 \u06a9\u0644\u0633\u06cc\u0645\u06cc \u0631\u0627 \u0645\u0639\u0631\u0641\u06cc \u062e\u0648\u0627\u0647\u06cc\u0645 \u06a9\u0631\u062f.<\/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\">\u06a9\u0644\u0633\u06cc\u0645 \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0628\u062f\u0646 \u0686\u0642\u062f\u0631 \u0627\u0633\u062a\u061f | \u0628\u062f\u0646 \u0645\u0627 \u0628\u0647 \u0686\u0647 \u0645\u06cc\u0632\u0627\u0646 \u06a9\u0644\u0633\u06cc\u0645 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u062f\u061f<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"calcium-tools health-tools\"><form id=\"calcium-form\" class=\"calcium-form calcium-form-tools\"><div class=\"custom-row\"><div class=\"form-group custom-form-group col-12\"><label for=\"calcium-age\">\u0633\u0646: <\/label><input type=\"number\" id=\"calcium-age\" name=\"calcium-age\" class=\"form-control tools-age\" \/><\/div><div class=\"form-group custom-form-group col-12\"> <label for=\"calcium-gender\">\u062c\u0646\u0633\u06cc\u062a: <\/label> <select id=\"calcium-gender\" class=\"form-control tools-gender\"> <option value=\"male\" label=\"\u0645\u0631\u062f\" \/> <option value=\"female\" label=\"\u0632\u0646\" \/> <\/select> <\/div> <div class=\"form-group custom-form-group col-12\"> <label for=\"female-status\">\u0648\u0636\u0639\u06cc\u062a: <\/label> <select id=\"female-status\" class=\"form-control tools-status\"> <option value=\"none\" label=\"\u0647\u06cc\u0686\u06a9\u062f\u0627\u0645\" \/> <option value=\"breastfeeding\" label=\"\u0634\u06cc\u0631\u062f\u0647\u06cc\" \/> <option value=\"pregnancy\" label=\"\u0628\u0627\u0631\u062f\u0627\u0631\u06cc\" \/> <option value=\"menopause\" label=\"\u062f\u0648\u0631\u0627\u0646 \u06cc\u0627\u0626\u0633\u06af\u06cc\" \/> <\/select> <\/div> <div class=\"col-xl-3 form-group\"> <button type=\"submit\" id=\"calcium-form\" class=\"btn btn-primary tools_btn\">\u0645\u062d\u0627\u0633\u0628\u0647<\/button> <\/div> <\/div> <\/form> <div class=\"tools-result\" style=\"display: none\"> <div class=\"tools-result-inner\"> <p class=\"tools-result-title\"> \u06a9\u0644\u0633\u06cc\u0645 \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0634\u0645\u0627: <\/p> <div class=\"result-calcium result-bmi\"><\/div> <div class=\"result-calcium-status\"><\/div> <p class=\"result-cta-text\"><\/p> <a href=\"https:\/\/app.fitamin.ir\/subscription?module_slug_type=diet&exact_modules=1&skip_prerequisites=1\" class=\"btn btn-primary\">\u062f\u0631\u06cc\u0627\u0641\u062a \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc<\/a> <\/div> <\/div> <\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0635\u0631\u0641 \u0631\u0648\u0632\u0627\u0646\u0647 Calcium \u0628\u0631\u0627\u06cc \u0628\u0632\u0631\u06af\u0633\u0627\u0644\u0627\u0646 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u06a9\u0644\u06cc \u0627\u0633\u062a \u0648 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0628\u0631\u0627\u06cc \u0647\u0631 \u0641\u0631\u062f\u06cc \u0628\u0627 \u0634\u0631\u0627\u06cc\u0637\u0634 \u0645\u062a\u0641\u0627\u0648\u062a \u0628\u0627\u0634\u062f\u061b \u0627\u0645\u0627 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u06a9\u0644\u06cc \u062e\u0627\u0646\u0645\u200c\u0647\u0627\u06cc \u0632\u06cc\u0631 \u06f5\u06f0 \u0633\u0627\u0644 \u0648 \u0622\u0642\u0627\u06cc\u0627\u0646 \u0632\u06cc\u0631 \u06f7\u06f0 \u0633\u0627\u0644 \u0628\u0647 \u06f1\u06f0\u06f0\u06f0 \u0645\u06cc\u0644\u06cc\u200c\u06af\u0631\u0645 \u06a9\u0644\u0633\u06cc\u0645 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u0646\u062f. \u0647\u0645\u0686\u0646\u06cc\u0646 \u062e\u0627\u0646\u0645\u200c\u0647\u0627\u06cc \u0628\u0627\u0644\u0627\u06cc \u06f5\u06f0 \u0633\u0627\u0644 \u067e\u0633 \u0627\u0632 \u06cc\u0627\u0626\u0633\u06af\u06cc\u060c \u0631\u0648\u0632\u0627\u0646\u0647 \u0628\u0647 \u06f1\u06f2\u06f0\u06f0 \u0645\u06cc\u0644\u06cc\u200c\u06af\u0631\u0645 \u06a9\u0644\u0633\u06cc\u0645 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u0646\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0644\u0633\u06cc\u0645 \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0628\u062f\u0646\u060c \u0628\u0631\u0627\u06cc \u0633\u0644\u0627\u0645\u062a \u0627\u0633\u062a\u062e\u0648\u0627\u0646\u200c\u0647\u0627 \u0648 \u062f\u0646\u062f\u0627\u0646\u200c\u0647\u0627\u06cc \u0633\u0627\u0644\u0645 \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a. \u062f\u0631 \u062c\u062f\u0648\u0644 \u0632\u06cc\u0631 \u0645\u06cc\u0632\u0627\u0646 \u06a9\u0644\u0633\u06cc\u0645 \u0645\u0648\u0631\u062f\u0646\u06cc\u0627\u0632 \u0631\u0648\u0632\u0627\u0646\u0647 \u0631\u0627 \u0628\u0647 \u0646\u0642\u0644 \u0627\u0632 \u0648\u0628\u0633\u0627\u06cc\u062a \u0631\u0633\u0645\u06cc \u0645\u0631\u06a9\u0632 \u062a\u062d\u0642\u06cc\u0642\u0627\u062a\u06cc \u0628\u06cc\u0646\u200c\u0627\u0644\u0645\u0644\u0644\u06cc \u067e\u0648\u06a9\u06cc \u0627\u0633\u062a\u062e\u0648\u0627\u0646 <a href=\"https:\/\/www.osteoporosis.foundation\/health-professionals\/prevention\/nutrition\/calcium\" target=\"_blank\" rel=\"noreferrer noopener\">osteoporosis <\/a>\u0628\u0631\u0627\u06cc\u062a\u0627\u0646 \u0622\u0648\u0631\u062f\u0647\u200c\u0627\u06cc\u0645.<\/p>\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\"><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0646\u0648\u062c\u0648\u0627\u0646\u0627\u0646 <\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f1\u06f3\u06f0\u06f0 \u0645\u06cc\u0644\u06cc \u06af\u0631\u0645<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0628\u0632\u0631\u06af\u0633\u0627\u0644\u0627\u0646 \u06f1\u06f9 \u062a\u0627 \u06f5\u06f0 \u0633\u0627\u0644<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f1\u06f0\u06f0\u06f0 \u0645\u06cc\u0644\u06cc \u06af\u0631\u0645<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0645\u0631\u062f\u0627\u0646 \u0628\u0627\u0644\u063a \u06f5\u06f1 \u062a\u0627 \u06f7\u06f0 \u0633\u0627\u0644<\/td><td class=\"has-text-align-center\" data-align=\"center\"> 1000 \u0645\u06cc\u0644\u06cc \u06af\u0631\u0645<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0632\u0646\u0627\u0646 \u0628\u0627\u0644\u063a \u06f5\u06f1 \u062a\u0627 \u06f7\u06f0 \u0633\u0627\u0644<\/td><td class=\"has-text-align-center\" data-align=\"center\"> 1200 \u0645\u06cc\u0644\u06cc \u06af\u0631\u0645<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0628\u0632\u0631\u06af\u0633\u0627\u0644\u0627\u0646 \u06f7\u06f1 \u0633\u0627\u0644 \u0648 \u0628\u0627\u0644\u0627\u062a\u0631<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f1\u06f2\u06f0\u06f0 \u0645\u06cc\u0644\u06cc \u06af\u0631\u0645<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0645\u0627\u062f\u0631\u0627\u0646 \u0628\u0627\u0631\u062f\u0627\u0631 \u0648 \u0634\u06cc\u0631\u062f\u0647<\/td><td class=\"has-text-align-center\" data-align=\"center\"> 1000 \u0645\u06cc\u0644\u06cc \u06af\u0631\u0645<\/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\">\u0631\u0648\u0632\u06cc \u0686\u0646\u062f \u0639\u062f\u062f \u0642\u0631\u0635 \u06a9\u0644\u0633\u06cc\u0645 \u0628\u062e\u0648\u0631\u06cc\u0645\u061f<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0631\u0627\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0644\u0633\u06cc\u0645 \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0628\u062f\u0646\u200c\u0645\u0627\u0646\u060c \u0631\u0648\u0632\u06cc \u0686\u0646\u062f \u0642\u0631\u0635 \u0628\u062e\u0648\u0631\u06cc\u0645\u061f \u0645\u0639\u0645\u0648\u0644\u0627 \u067e\u0632\u0634\u06a9\u0627\u0646 \u0628\u0647 \u06a9\u0633\u0627\u0646\u06cc \u06a9\u0647 \u06a9\u0645\u0628\u0648\u062f \u06a9\u0644\u0633\u06cc\u0645 \u062f\u0627\u0631\u0646\u062f \u0645\u0635\u0631\u0641 \u0631\u0648\u0632\u06cc \u06cc\u06a9 \u0639\u062f\u062f \u0642\u0631\u0635 \u06a9\u0644\u0633\u06cc\u0645 \u0628\u0627 \u062f\u0648\u0632 \u06f5\u06f0\u06f0 \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f. <strong>\u0627\u0644\u0628\u062a\u0647 \u0628\u0647 \u06cc\u0627\u062f \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u06a9\u0647 \u0645\u0642\u062f\u0627\u0631 \u0645\u0635\u0631\u0641 \u0642\u0631\u0635 \u06a9\u0644\u0633\u06cc\u0645 \u0628\u0633\u062a\u06af\u06cc \u0628\u0647 \u0686\u0646\u062f \u0639\u0627\u0645\u0644 \u0645\u062e\u062a\u0644\u0641 \u062f\u0627\u0631\u062f \u0648 \u0646\u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u062f\u0648\u0632 \u06cc\u0627 \u0642\u0631\u0635 \u062e\u0627\u0635\u06cc \u0631\u0627 \u062a\u062c\u0648\u06cc\u0632 \u06a9\u0631\u062f.<\/strong> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u0646\u060c \u062c\u0646\u0633\u06cc\u062a\u060c \u0634\u0631\u0627\u06cc\u0637 \u062c\u0633\u0645\u06cc \u0648 \u0645\u06cc\u0632\u0627\u0646 \u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0644\u0633\u06cc\u0645 \u0627\u0632 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0647\u0645\u0647 \u0627\u0632 \u0639\u0648\u0627\u0645\u0644\u06cc \u0647\u0633\u062a\u0646\u062f \u06a9\u0647 \u062f\u0631 \u0645\u0635\u0631\u0641 \u0642\u0631\u0635 \u06a9\u0644\u0633\u06cc\u0645 \u0646\u0642\u0634 \u062f\u0627\u0631\u0646\u062f. \u0628\u0631\u0627\u06cc \u0628\u0632\u0631\u06af\u0633\u0627\u0644\u0627\u0646 \u0645\u0639\u0645\u0648\u0644\u0627 \u0631\u0648\u0632\u0627\u0646\u0647 \u06f1\u06f0\u06f0\u06f0 \u0645\u06cc\u0644\u06cc\u200c\u06af\u0631\u0645 \u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0644\u0633\u06cc\u0645 \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0628\u0631\u0627\u06cc \u062e\u0627\u0646\u0645\u200c\u0647\u0627 \u0648 \u0622\u0642\u0627\u06cc\u0627\u0646 \u0628\u0627\u0644\u0627\u06cc \u06f5\u06f0 \u0633\u0627\u0644 \u0627\u06cc\u0646 \u0645\u0642\u062f\u0627\u0631 \u0628\u0647 \u06f1\u06f2\u06f0\u06f0 \u0645\u06cc\u0644\u06cc\u200c\u06af\u0631\u0645 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc\u200c\u06cc\u0627\u0628\u062f.&nbsp;<strong>\u0627\u06af\u0631 \u0628\u062e\u0634 \u0632\u06cc\u0627\u062f\u06cc \u0627\u0632 \u0627\u06cc\u0646 \u0645\u0642\u062f\u0627\u0631 \u0631\u0627 \u0627\u0632 \u0637\u0631\u06cc\u0642 \u0645\u0648\u0627\u062f \u063a\u0630\u0627\u06cc\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f\u060c \u0641\u0642\u0637 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u06a9\u0645\u0628\u0648\u062f\u062a\u0627\u0646 \u0628\u0627\u06cc\u062f \u0645\u06a9\u0645\u0644 \u0645\u0635\u0631\u0641 \u06a9\u0646\u06cc\u062f<\/strong>\u061b \u0645\u062b\u0644\u0627 \u0627\u06af\u0631 \u0631\u0648\u0632\u0627\u0646\u0647 \u06f5\u06f0\u06f0 \u0645\u06cc\u0644\u06cc\u200c\u06af\u0631\u0645 \u0627\u0632 \u063a\u0630\u0627 \u062f\u0631\u06cc\u0627\u0641\u062a \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f\u060c \u06cc\u06a9 \u0642\u0631\u0635 \u06f5\u06f0\u06f0 \u0645\u06cc\u0644\u06cc\u200c\u06af\u0631\u0645\u06cc \u06a9\u0627\u0641\u06cc \u0627\u0633\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><mark style=\"background-color:rgba(0, 0, 0, 0);color:#008252\" class=\"has-inline-color\">\u062f\u0648 \u0646\u06a9\u062a\u0647 \u0645\u0647\u0645: <\/mark><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0635\u0631\u0641 \u0647\u0631 \u0646\u0648\u0639 \u0645\u06a9\u0645\u0644 \u0628\u0627\u06cc\u062f \u0632\u06cc\u0631\u0646\u0638\u0631 \u067e\u0632\u0634\u06a9 \u0628\u0627\u0634\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0648\u062c\u0647 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u06a9\u0647 \u0628\u062f\u0646 \u0646\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u06cc\u0634 \u0627\u0632 \u06f5\u06f0\u06f0 \u0645\u06cc\u0644\u06cc\u200c\u06af\u0631\u0645 \u06a9\u0644\u0633\u06cc\u0645 \u0631\u0627 \u062f\u0631 \u06cc\u06a9 \u0648\u0639\u062f\u0647 \u062c\u0630\u0628 \u06a9\u0646\u062f\u060c \u067e\u0633 \u0627\u06af\u0631 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u0645\u0635\u0631\u0641 \u0628\u06cc\u0634\u062a\u0631 \u062f\u0627\u0631\u06cc\u062f\u060c \u062f\u0648\u0632 \u0631\u0627 \u062f\u0631 \u062f\u0648 \u0648\u0639\u062f\u0647 \u062a\u0642\u0633\u06cc\u0645 \u06a9\u0646\u06cc\u062f.&nbsp;<strong>\u0645\u0635\u0631\u0641 \u0628\u06cc\u0634 \u0627\u0632 \u062d\u062f \u06a9\u0644\u0633\u06cc\u0645 \u0631\u0627 \u062a\u0648\u0635\u06cc\u0647 \u0646\u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u0686\u0631\u0627\u06a9\u0647 \u0639\u0648\u0627\u0631\u0636 \u0645\u062e\u062a\u0644\u0641\u06cc \u062f\u0627\u0631\u062f.<\/strong><\/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\/calcium-needed-per-day-1-1.jpg\" alt=\"\u06a9\u0644\u0633\u06cc\u0645 \u0645\u0648\u0631\u062f\u0646\u06cc\u0627\u0632 \u0628\u062f\u0646\" class=\"wp-image-82332\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2025\/05\/calcium-needed-per-day-1-1.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2025\/05\/calcium-needed-per-day-1-1-300x178.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-are-the-properties-of-calcium\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u06a9\u0644\u0633\u06cc\u0645 \u0686\u0647 \u062e\u0648\u0627\u0635\u06cc \u0628\u0631\u0627\u06cc \u0628\u062f\u0646 \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<h2 class=\"wp-block-heading\">\u0645\u0646\u0627\u0628\u0639 \u063a\u0630\u0627\u06cc\u06cc \u062d\u0627\u0648\u06cc \u06a9\u0644\u0633\u06cc\u0645<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0647\u062a\u0631\u06cc\u0646 \u0631\u0627\u0647 \u0628\u0631\u0627\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a Calcium\u060c \u062f\u0631\u06cc\u0627\u0641\u062a \u0622\u0646 \u0627\u0632 \u0645\u0646\u0627\u0628\u0639 \u0637\u0628\u06cc\u0639\u06cc \u062f\u0631 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0627\u0633\u062a. \u0645\u0646\u0627\u0628\u0639 \u063a\u0630\u0627\u06cc\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0648 \u0628\u0647\u062a\u0631 \u0627\u0632 \u0645\u06a9\u0645\u0644\u200c\u0647\u0627\u060c \u062c\u0630\u0628 \u0628\u062f\u0646 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f. \u063a\u0630\u0627\u0647\u0627\u06cc \u063a\u0646\u06cc \u0627\u0632 \u0627\u06cc\u0646 \u0645\u0627\u062f\u0647\u060c \u062d\u0627\u0648\u06cc \u0645\u0648\u0627\u062f \u0645\u063a\u0630\u06cc \u0645\u0647\u0645 \u062f\u06cc\u06af\u0631\u06cc \u0647\u0633\u062a\u0646\u062f \u06a9\u0647 \u0628\u062f\u0646 \u0634\u0645\u0627 \u0628\u0647 \u0622\u0646 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u062f\u060c \u0645\u0627\u0646\u0646\u062f <a href=\"https:\/\/fitamin.ir\/mag\/high-protein-diet\/\" data-type=\"post\" data-id=\"23107\" target=\"_blank\" rel=\"noreferrer noopener\">\u067e\u0631\u0648\u062a\u0626\u06cc\u0646<\/a>\u060c \u0622\u0647\u0646\u060c \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 A\u060c \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 D \u0648 <a href=\"https:\/\/fitamin.ir\/mag\/benefits-of-vitamin-c-for-athletes\/\" data-type=\"link\" data-id=\"https:\/\/fitamin.ir\/mag\/benefits-of-vitamin-c-for-athletes\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 C<\/a>. \u062f\u0631 \u062c\u062f\u0648\u0644 \u0632\u06cc\u0631\u060c \u0628\u0631\u062e\u06cc \u0627\u0632 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0645\u0646\u0627\u0628\u0639 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u062a\u0627\u0645\u06cc\u0646 \u06a9\u0644\u0633\u06cc\u0645 \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0628\u062f\u0646 \u0631\u0627 \u0645\u06cc\u200c\u0622\u0648\u0631\u06cc\u0645.<\/p>\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><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">\u063a\u0630\u0627<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0627\u0646\u062f\u0627\u0632\u0647 \u0645\u0635\u0631\u0641<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0645\u0642\u062f\u0627\u0631 \u06a9\u0644\u0633\u06cc\u0645 (\u0645\u06cc\u0644\u06cc \u06af\u0631\u0645)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/fitamin.ir\/mag\/foods\/calories\/%d8%a7%d8%b3%d9%81%d9%86%d8%a7%d8%ac\/\" target=\"_blank\" data-type=\"food\" data-id=\"73734\" rel=\"noreferrer noopener\">\u0627\u0633\u0641\u0646\u0627\u062c<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0646\u0635\u0641 \u0641\u0646\u062c\u0627\u0646<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f1\u06f2\u06f3<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0645\u0627\u0633\u062a \u06a9\u0645 \u0686\u0631\u0628<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f2\u06f2\u06f0 \u06af\u0631\u0645<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f4\u06f1\u06f5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0622\u0628 \u067e\u0631\u062a\u0642\u0627\u0644<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06cc\u06a9 \u0641\u0646\u062c\u0627\u0646<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3\u06f4\u06f9<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/fitamin.ir\/mag\/foods\/calories\/%d9%be%d9%86%db%8c%d8%b1-%da%86%d8%af%d8%a7%d8%b1\/\" target=\"_blank\" data-type=\"food\" data-id=\"69931\" rel=\"noreferrer noopener\">\u067e\u0646\u06cc\u0631 \u0686\u062f\u0627\u0631<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f4\u06f5 \u06af\u0631\u0645<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f3\u06f0\u06f7<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0634\u06cc\u0631 \u0628\u062f\u0648\u0646 \u0686\u0631\u0628\u06cc<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06cc\u06a9 \u0641\u0646\u062c\u0627\u0646<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f2\u06f9\u06f9<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u062a\u0648\u0641\u0648 \u063a\u0646\u06cc \u0634\u062f\u0647 \u0628\u0627 \u06a9\u0644\u0633\u06cc\u0645<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0646\u0635\u0641 \u0641\u0646\u062c\u0627\u0646<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f2\u06f0\u06f0<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/fitamin.ir\/mag\/foods\/calories\/%d9%85%d8%a7%d9%87%db%8c-%d8%b3%d8%a7%d9%84%d9%85%d9%88%d9%86-%d8%ae%d8%a7%d9%85\/\" target=\"_blank\" data-type=\"food\" data-id=\"69388\" rel=\"noreferrer noopener\">\u0645\u0627\u0647\u06cc \u0633\u0627\u0644\u0645\u0648\u0646<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f9\u06f0 \u06af\u0631\u0645<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f1\u06f8\u06f1<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0633\u0631\u06cc\u06cc\u0644 \u06cc\u0627 \u063a\u0644\u0627\u062a<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06cc\u06a9 \u0641\u0646\u062c\u0627\u0646<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f1\u06f5\u06f0<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0628\u0627\u062f\u0627\u0645<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06cc\u06a9 \u0686\u0647\u0627\u0631\u0645 \u0641\u0646\u062c\u0627\u0646<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f1\u06f0\u06f0<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u06a9\u0644\u0645<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06cc\u06a9 \u0641\u0646\u062c\u0627\u0646<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f9\u06f5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0645\u0627\u0647\u06cc \u0633\u0627\u0631\u062f\u06cc\u0646<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u062f\u0648 \u0645\u0627\u0647\u06cc<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f9\u06f2<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/fitamin.ir\/mag\/foods\/calories\/%d8%af%d8%a7%d9%86%d9%87-%da%86%db%8c%d8%a7\/\" target=\"_blank\" data-type=\"food\" data-id=\"69553\" rel=\"noreferrer noopener\">\u062f\u0627\u0646\u0647 \u0686\u06cc\u0627<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06cc\u06a9 \u0642\u0627\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f7\u06f6<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0644\u0648\u0628\u06cc\u0627 \u0686\u06cc\u062a\u06cc<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06cc\u06a9 \u0648 \u0646\u06cc\u0645 \u0641\u0646\u062c\u0627\u0646<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f5\u06f4<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0633\u06cc\u0628 \u0628\u0627 \u067e\u0648\u0633\u062a<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06cc\u06a9 \u0639\u062f\u062f \u0645\u062a\u0648\u0633\u0637<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f1\u06f0<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0628\u0631\u0648\u06a9\u0644\u06cc<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06cc\u06a9 \u0641\u062a\u062c\u0627\u0646<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u06f2\u06f1<\/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\"><strong>\u0645\u0635\u0631\u0641 \u0645\u06a9\u0645\u0644 \u06a9\u0644\u0633\u06cc\u0645 \u0628\u0631\u0627\u06cc \u0686\u0647 \u06a9\u0633\u0627\u0646\u06cc \u0644\u0627\u0632\u0645 \u0627\u0633\u062a\u061f<\/strong><\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u06a9\u0633\u0627\u0646\u06cc \u0647\u0645 \u06a9\u0647 \u0646\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0631\u0648\u0632\u0627\u0646\u0647 \u06a9\u0644\u0633\u06cc\u0645 \u06a9\u0627\u0641\u06cc \u0627\u0632 \u063a\u0630\u0627 \u0648 \u0646\u0648\u0634\u06cc\u062f\u0646\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0646\u0646\u062f\u060c \u0627\u062d\u062a\u0645\u0627\u0644\u0627 \u0645\u0635\u0631\u0641 \u0645\u06a9\u0645\u0644 \u0622\u0646 \u0628\u0631\u0627\u06cc\u200c\u0634\u0627\u0646 \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a. \u0627\u0641\u0631\u0627\u062f \u0632\u06cc\u0631 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u062f\u0631 \u062f\u0631\u06cc\u0627\u0641\u062a Calcium \u06a9\u0627\u0641\u06cc \u0627\u0632 \u0637\u0631\u06cc\u0642 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u062e\u0648\u062f \u0645\u0634\u06a9\u0644 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u0628\u0647 \u0644\u0627\u06a9\u062a\u0648\u0632 \u062d\u0633\u0627\u0633\u06cc\u062a \u062f\u0627\u0631\u0646\u062f\u061b<\/li>\n\n\n\n<li>\u06a9\u0633\u0627\u0646\u06cc \u06a9\u0647 \u0628\u0647 \u062f\u0644\u06cc\u0644 \u0628\u06cc\u0645\u0627\u0631\u06cc\u200c\u0647\u0627\u06cc \u06af\u0648\u0627\u0631\u0634\u06cc \u0645\u0634\u06a9\u0644 \u062c\u0630\u0628 \u062f\u0627\u0631\u0646\u062f\u061b <\/li>\n\n\n\n<li>\u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u0627\u0632 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0648\u06af\u0627\u0646 \u067e\u06cc\u0631\u0648\u06cc \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u06cc\u0627 \u0645\u0642\u0627\u062f\u06cc\u0631 \u0632\u06cc\u0627\u062f\u06cc \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0648 \u0633\u062f\u06cc\u0645 \u0645\u0635\u0631\u0641 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f.<\/li>\n<\/ul>\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\/yummy-high-protein-and-low-fat-food\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0622\u0645\u0648\u0632\u0634 \u06f5 \u063a\u0630\u0627\u06cc \u0645\u063a\u0630\u06cc \u0648 \u062e\u0648\u0634\u0645\u0632\u0647<\/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\u0647 \u0646\u0648\u0639 \u0645\u06a9\u0645\u0644 \u06a9\u0644\u0633\u06cc\u0645\u06cc \u0645\u0635\u0631\u0641 \u06a9\u0646\u0645\u061f<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0648 \u0645\u06a9\u0645\u0644 \u06a9\u0644\u0633\u06cc\u0645 \u0645\u062a\u062f\u0627\u0648\u0644\u060c <strong>\u06a9\u0631\u0628\u0646\u0627\u062a \u06a9\u0644\u0633\u06cc\u0645 <\/strong>\u0648<strong> \u0633\u06cc\u062a\u0631\u0627\u062a \u06a9\u0644\u0633\u06cc\u0645<\/strong> \u0647\u0633\u062a\u0646\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u06a9\u0645\u0644\u200c\u0647\u0627\u06cc \u06a9\u0631\u0628\u0646\u0627\u062a \u06a9\u0644\u0633\u06cc\u0645 (Calcium Carbonate) \u062f\u0631 \u0645\u062d\u06cc\u0637 \u0627\u0633\u06cc\u062f\u06cc \u0628\u0647\u062a\u0631 \u062d\u0644 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f\u060c \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u0628\u0627\u06cc\u062f \u0647\u0645\u0631\u0627\u0647 \u0628\u0627 \u063a\u0630\u0627 \u0645\u0635\u0631\u0641 \u0634\u0648\u0646\u062f. \u0645\u06a9\u0645\u0644\u200c\u0647\u0627\u06cc \u0633\u06cc\u062a\u0631\u0627\u062a \u06a9\u0644\u0633\u06cc\u0645 (Calcium Citrate) \u0631\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u062f\u0631 \u0647\u0631 \u0632\u0645\u0627\u0646 \u0645\u0635\u0631\u0641 \u06a9\u0631\u062f\u061b \u0632\u06cc\u0631\u0627 \u0628\u0631\u0627\u06cc \u062d\u0644 \u0634\u062f\u0646 \u0646\u06cc\u0627\u0632\u06cc \u0628\u0647 \u0627\u0633\u06cc\u062f \u0646\u062f\u0627\u0631\u0646\u062f. \u0628\u0647 \u0647\u0645\u06cc\u0646 \u062f\u0644\u06cc\u0644\u060c \u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u062f\u0631 \u062c\u0630\u0628 \u062f\u0627\u0631\u0648\u0647\u0627 \u0645\u0634\u06a9\u0644 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0628\u0647 \u062c\u0627\u06cc \u06a9\u0631\u0628\u0646\u0627\u062a \u0627\u0632 \u0633\u06cc\u062a\u0631\u0627\u062a \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u0646\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u06a9\u0633\u0627\u0646\u06cc \u06a9\u0647 \u062f\u0627\u0631\u0648\u0647\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0627\u0633\u06cc\u062f \u0645\u0639\u062f\u0647 (\u0645\u0627\u0646\u0646\u062f \u062f\u0627\u0631\u0648\u0647\u0627\u06cc \u0628\u062f\u0648\u0646 \u0646\u0633\u062e\u0647 \u0648 \u062f\u0627\u0631\u0648\u0647\u0627\u06cc \u0633\u0648\u0632\u0634 \u0633\u0631 \u062f\u0644) \u0631\u0627 \u0645\u0635\u0631\u0641 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u0648 \u0647\u0645\u0686\u0646\u06cc\u0646 \u06a9\u0633\u0627\u0646\u06cc \u06a9\u0647 \u062c\u0631\u0627\u062d\u06cc \u0628\u0627\u06cc\u200c\u067e\u0633 \u0631\u0648\u062f\u0647 \u0627\u0646\u062c\u0627\u0645 \u062f\u0627\u062f\u0647\u200c\u0627\u0646\u062f\u060c \u06cc\u0627 \u062d\u062a\u06cc \u0627\u0641\u0631\u0627\u062f \u0628\u0627\u0644\u0627\u06cc \u06f6\u06f5 \u0633\u0627\u0644\u060c \u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u0628\u0631\u0627\u06cc \u062a\u0627\u0645\u06cc\u0646 \u06a9\u0644\u0633\u06cc\u0645 \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0628\u062f\u0646 \u0627\u0632 \u0645\u06a9\u0645\u0644 \u0633\u06cc\u062a\u0631\u0627\u062a \u06a9\u0644\u0633\u06cc\u0645 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u0646\u062f \u062a\u0627 \u062f\u0686\u0627\u0631 \u0647\u06cc\u0686 \u0639\u0627\u0631\u0636\u0647\u200c\u0627\u06cc \u0646\u0634\u0648\u0646\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0631 \u0686\u0647 \u062f\u0648\u0632 \u0627\u06cc\u0646 \u0645\u0627\u062f\u0647 \u0628\u06cc\u0634\u062a\u0631 \u0628\u0627\u0634\u062f\u060c \u06a9\u0645\u062a\u0631 \u062c\u0630\u0628 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0628\u0631\u0627\u06cc \u062d\u062f\u0627\u06a9\u062b\u0631 \u062c\u0630\u0628 \u06a9\u0644\u0633\u06cc\u0645 \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0628\u062f\u0646\u060c \u0646\u0628\u0627\u06cc\u062f \u0628\u06cc\u0634 \u0627\u0632 \u06f5\u06f0\u06f0 \u0645\u06cc\u0644\u06cc \u06af\u0631\u0645 \u062f\u0631 \u06cc\u06a9 \u062f\u0648\u0632 \u0645\u0635\u0631\u0641 \u0634\u0648\u062f. \u0627\u06af\u0631 \u0628\u0647 \u0628\u06cc\u0634 \u0627\u0632 \u06f5\u06f0\u06f0 \u0645\u06cc\u0644\u06cc \u06af\u0631\u0645 \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u0645\u06a9\u0645\u0644 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u06cc\u062f\u060c \u062f\u0648\u0632\u0647\u0627 \u0631\u0627 \u0628\u0627 \u0641\u0627\u0635\u0644\u0647 \u062d\u062f\u0627\u0642\u0644 \u0686\u0647\u0627\u0631 \u0633\u0627\u0639\u062a \u0645\u0635\u0631\u0641 \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\/2025\/05\/calcium-needed-per-day-1.jpg\" alt=\"\u06a9\u0644\u0633\u06cc\u0645 \u0645\u0648\u0631\u062f\u0646\u06cc\u0627\u0632 \u0628\u062f\u0646\" class=\"wp-image-82331\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2025\/05\/calcium-needed-per-day-1.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2025\/05\/calcium-needed-per-day-1-300x178.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\/chicken-feet-benefits\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0647\u0645\u0647 \u0686\u06cc\u0632 \u062f\u0631\u0628\u0627\u0631\u0647 \u062e\u0648\u0627\u0635 \u067e\u0627\u06cc \u0645\u0631\u063a \u0648 \u0645\u0636\u0631\u0627\u062a \u0627\u06cc\u0646 \u063a\u0630\u0627\u06cc \u0646\u0627\u0632\u06cc\u0628\u0627!<\/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\">\u06a9\u0644\u0633\u06cc\u0645 \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u0648 \u0628\u062f\u0646\u0633\u0627\u0632\u0627\u0646<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0631\u062e\u06cc \u0627\u0632 \u0645\u0637\u0627\u0644\u0639\u0627\u062a \u0647\u0634\u062f\u0627\u0631 \u0645\u06cc\u200c\u062f\u0647\u0646\u062f \u06a9\u0647 \u06a9\u0644\u0633\u06cc\u0645 \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0628\u062f\u0646 \u0628\u062f\u0646\u0633\u0627\u0632\u0627\u0646 \u0648 \u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u0632\u06cc\u0627\u062f \u0648\u0631\u0632\u0634 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f\u060c <strong>\u06f1\u06f0\u06f0\u06f0 \u062a\u0627 \u06f1\u06f6\u06f0\u06f0 <\/strong>\u0645\u06cc\u0644\u06cc\u200c\u06af\u0631\u0645 \u062f\u0631 \u0631\u0648\u0632 \u0627\u0633\u062a. \u0628\u0627 \u062f\u0631\u06cc\u0627\u0641\u062a \u0627\u06cc\u0646 \u0645\u0642\u062f\u0627\u0631 \u06a9\u0644\u0633\u06cc\u0645 \u0645\u0634\u06a9\u0644\u06cc \u0628\u0631\u0627\u06cc \u062a\u0631\u0627\u06a9\u0645 \u0627\u0633\u062a\u062e\u0648\u0627\u0646 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u067e\u06cc\u0634 \u0646\u062e\u0648\u0627\u0647\u062f \u0622\u0645\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0631 \u0637\u0648\u0644 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0634\u062f\u06cc\u062f\u060c \u0645\u0642\u0627\u062f\u06cc\u0631 \u0632\u06cc\u0627\u062f\u06cc \u06a9\u0644\u0633\u06cc\u0645 \u0627\u0632 \u0637\u0631\u06cc\u0642 \u062a\u0639\u0631\u06cc\u0642 \u0627\u0632 \u062f\u0633\u062a \u0645\u06cc\u200c\u0631\u0648\u062f. \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u06a9\u0647 \u062d\u0648\u0627\u0633\u062a\u0627\u0646 \u0628\u0647 \u0645\u0648\u0627\u0631\u062f \u0632\u06cc\u0631 \u0628\u0627\u0634\u062f:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0628\u0647 \u0627\u0632\u0627\u06cc \u0647\u0631 \u0633\u0627\u0639\u062a \u0648\u0631\u0632\u0634\u060c \u06f2\u06f0\u06f0 \u0645\u06cc\u0644\u06cc \u06af\u0631\u0645 \u06a9\u0644\u0633\u06cc\u0645 \u0628\u06cc\u0634\u062a\u0631 \u062f\u0631 \u0622\u0646 \u0631\u0648\u0632 \u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0646\u06cc\u062f\u061b<\/li>\n\n\n\n<li> \u0628\u0647 \u0627\u0632\u0627\u06cc \u062e\u0648\u0631\u062f\u0646 \u0647\u0631 \u0642\u0648\u0637\u06cc \u0646\u0648\u0634\u06cc\u062f\u0646\u06cc \u06a9\u0627\u0641\u0626\u06cc\u0646\u200c\u062f\u0627\u0631 \u0645\u0627\u0646\u0646\u062f \u06a9\u0648\u06a9\u0627\u06a9\u0648\u0644\u0627 \u0631\u0698\u06cc\u0645\u06cc \u0648 \u06cc\u0627 \u0647\u0631 \u0641\u0646\u062c\u0627\u0646 \u0642\u0647\u0648\u0647 \u060c \u06f2\u06f0 \u0645\u06cc\u0644\u06cc \u06af\u0631\u0645 \u06a9\u0644\u0633\u06cc\u0645 \u0628\u06cc\u0634\u062a\u0631\u06cc \u062f\u0631 \u0631\u0648\u0632 \u0645\u0635\u0631\u0641 \u06a9\u0646\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0631\u0632\u0634 \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u062a\u0627 \u0631\u0627\u062d\u062a\u200c\u062a\u0631 \u062d\u0631\u06a9\u062a \u06a9\u0646\u06cc\u062f \u0648 \u062b\u0628\u0627\u062a \u0648 \u062a\u0639\u0627\u062f\u0644 \u0634\u0645\u0627 \u0631\u0627 \u0628\u0647\u0628\u0648\u062f \u0645\u06cc\u200c\u0628\u062e\u0634\u062f. \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u0627\u0646\u062c\u0627\u0645 \u0648\u0631\u0632\u0634 \u0648 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0646\u0638\u0645 \u0627\u0632 \u062e\u0637\u0631 \u0627\u0641\u062a\u0627\u062f\u0646 \u0648 \u0634\u06a9\u0633\u062a\u0646 \u0627\u0633\u062a\u062e\u0648\u0627\u0646\u200c\u0647\u0627\u06cc \u0634\u0645\u0627 \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u062f\u0631 \u0646\u0647\u0627\u06cc\u062a \u0645\u0631\u0627\u0642\u0628 \u0627\u0633\u062a\u062e\u0648\u0627\u0646\u200c\u0647\u0627 \u0648 \u0633\u0644\u0627\u0645\u062a\u06cc \u0634\u0645\u0627 \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=\"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\/Frame-1-67-compressed.jpg\" alt=\"\u06a9\u0644\u0633\u06cc\u0645 \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0628\u062f\u0646\" class=\"wp-image-45761\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/09\/Frame-1-67-compressed.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/09\/Frame-1-67-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<h2 class=\"wp-block-heading\">\u0686\u0631\u0627 \u0628\u0627\u06cc\u062f \u06a9\u0644\u0633\u06cc\u0645 \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0628\u062f\u0646\u200c\u0645\u0627\u0646 \u0631\u0627 \u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0646\u06cc\u0645\u061f<\/h2>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0644\u0633\u06cc\u0645 \u06a9\u0627\u0641\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0637\u0631\u0642 \u0645\u062e\u062a\u0644\u0641 \u0628\u0647 \u0628\u062f\u0646 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u06a9\u0646\u062f\u060c \u0628\u0647 \u0648\u06cc\u0698\u0647 \u0628\u0627 \u062d\u0641\u0638 \u0633\u0644\u0627\u0645\u062a \u0648 \u0627\u0633\u062a\u062d\u06a9\u0627\u0645 \u0627\u0633\u062a\u062e\u0648\u0627\u0646\u200c\u0647\u0627. \u0647\u0645\u0627\u0646\u200c\u0637\u0648\u0631 \u06a9\u0647 \u06af\u0641\u062a\u06cc\u0645 \u06f9\u06f9% \u06a9\u0644\u0633\u06cc\u0645 \u062f\u0631 \u0628\u062f\u0646 \u0645\u0627 \u062f\u0631 \u0627\u0633\u062a\u062e\u0648\u0627\u0646 \u0630\u062e\u06cc\u0631\u0647 \u0634\u062f\u0647 \u0627\u0633\u062a. \u062f\u0631 \u0627\u06cc\u0646 \u0642\u0633\u0645\u062a \u0628\u0627\u0631\u0632\u062a\u0631\u06cc\u0646 \u0645\u0632\u0627\u06cc\u0627\u06cc \u0627\u06cc\u0646 \u0645\u0627\u062f\u0647 \u0631\u0627 \u0645\u0639\u0631\u0641\u06cc \u062e\u0648\u0627\u0647\u06cc\u0645 \u06a9\u0631\u062f. \u0636\u0645\u0646\u0627 \u06cc\u0627\u062f\u062a\u0627\u0646 \u0628\u0627\u0634\u062f \u06a9\u0647 \u0627\u0646\u062c\u0627\u0645 \u0648\u0631\u0632\u0634 \u0645\u0631\u062a\u0628 \u0648 \u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0627\u0641\u06cc \u06a9\u0644\u0633\u06cc\u0645 \u0628\u06cc\u0634\u062a\u0631\u06cc\u0646 \u062a\u0627\u062b\u06cc\u0631 \u0631\u0627 \u062f\u0631 \u0633\u0644\u0627\u0645\u062a\u06cc \u0648 \u0627\u0633\u062a\u062d\u06a9\u0627\u0645 \u0627\u0633\u062a\u062e\u0648\u0627\u0646\u200c\u0647\u0627\u06cc\u200c\u062a\u0627\u0646 \u062f\u0627\u0631\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\">\u06f1. \u06a9\u0645\u06a9 \u0628\u0647 \u0627\u0633\u062a\u062d\u06a9\u0627\u0645 \u0648 \u0628\u0627\u0632\u0633\u0627\u0632\u06cc \u0627\u0633\u062a\u062e\u0648\u0627\u0646<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062f\u0646 \u0634\u0645\u0627 \u062f\u0627\u0626\u0645\u0627\u064b \u062f\u0631 \u062d\u0627\u0644 \u062a\u062c\u0632\u06cc\u0647 \u0648 \u0628\u0627\u0632\u0633\u0627\u0632\u06cc \u0627\u0633\u062a\u062e\u0648\u0627\u0646 \u0627\u0633\u062a \u0648 \u0628\u0631\u0627\u06cc \u06a9\u0645\u06a9 \u0628\u0647 \u0628\u0627\u0632\u0633\u0627\u0632\u06cc \u0627\u0633\u062a\u062e\u0648\u0627\u0646\u060c \u0628\u0647 \u06a9\u0644\u0633\u06cc\u0645 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u06cc\u062f. \u0627\u06cc\u0646 \u0645\u0627\u062f\u0647 \u0647\u0645\u0686\u0646\u06cc\u0646 \u0628\u0647 \u0628\u062f\u0646 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u0627\u0646\u062f\u0627\u0632\u0647 \u0648 \u0627\u0633\u062a\u062d\u06a9\u0627\u0645 \u0627\u0633\u062a\u062e\u0648\u0627\u0646 \u0631\u0627 \u0628\u0647 \u062d\u062f\u0627\u06a9\u062b\u0631 \u0628\u0631\u0633\u0627\u0646\u062f \u06a9\u0647 \u0627\u06cc\u0646 \u0641\u0631\u0627\u06cc\u0646\u062f \u0628\u0647 \u0627\u0648\u062c \u062a\u0648\u062f\u0647 \u0627\u0633\u062a\u062e\u0648\u0627\u0646\u06cc \u0646\u06cc\u0632 \u0645\u0639\u0631\u0648\u0641 \u0627\u0633\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631\u0686\u0647 \u062f\u0631 \u062f\u0631\u062c\u0647 \u0627\u0648\u0644\u060c \u0698\u0646\u200c\u0647\u0627\u06cc \u0634\u0645\u0627\u060c \u062a\u0648\u062f\u0647 \u0627\u0633\u062a\u062e\u0648\u0627\u0646\u06cc\u200c\u062a\u0627\u0646 \u0631\u0627 \u062a\u0639\u06cc\u06cc\u0646 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f\u060c \u06a9\u0644\u0633\u06cc\u0645 \u0647\u0645 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u06cc\u06a9 \u0639\u0627\u0645\u0644 \u062a\u0627\u062b\u06cc\u0631\u06af\u0630\u0627\u0631 \u0628\u0627\u0634\u062f. \u0627\u06a9\u062b\u0631 \u0627\u0641\u0631\u0627\u062f \u062a\u0627 \u0633\u0646 \u06f2\u06f5 \u062a\u0627 \u06f3\u06f0 \u0633\u0627\u0644\u06af\u06cc \u0628\u0647 \u0627\u0648\u062c \u062a\u0648\u062f\u0647 \u0627\u0633\u062a\u062e\u0648\u0627\u0646\u06cc \u0646\u0645\u06cc\u200c\u0631\u0633\u0646\u062f. \u0627\u0632 \u06f2\u06f5 \u062a\u0627 \u06f5\u06f0 \u0633\u0627\u0644\u06af\u06cc\u060c \u062a\u0631\u0627\u06a9\u0645 \u0627\u0633\u062a\u062e\u0648\u0627\u0646 \u062b\u0627\u0628\u062a \u0645\u06cc\u200c\u0645\u0627\u0646\u062f \u0648 \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u0628\u0639\u062f \u0627\u0632 \u06f5\u06f0.\u06f5 \u0633\u0627\u0644\u06af\u06cc \u0641\u0631\u0627\u06cc\u0646\u062f \u062a\u062c\u0632\u06cc\u0647 \u0627\u0633\u062a\u062e\u0648\u0627\u0646\u06cc \u0634\u0631\u0648\u0639 \u0645\u06cc\u200c\u0634\u0648\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\/09\/Help-to-strengthen-and-regenerate-bones.jpg\" alt=\"\u06a9\u0644\u0633\u06cc\u0645 \u0645\u0648\u0631\u062f\u0646\u06cc\u0627\u0632 \u0628\u062f\u0646\" class=\"wp-image-28139\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/09\/Help-to-strengthen-and-regenerate-bones.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2022\/09\/Help-to-strengthen-and-regenerate-bones-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\">\u06f2. \u06a9\u0645\u06a9 \u0628\u0647 \u0633\u0627\u06cc\u0631 \u0641\u0631\u0627\u06cc\u0646\u062f\u0647\u0627\u06cc \u0634\u06cc\u0645\u06cc\u0627\u06cc\u06cc \u0628\u062f\u0646<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06cc\u0646 \u0645\u0627\u062f\u0647 \u0645\u0639\u062f\u0646\u06cc \u0646\u0642\u0634 \u0645\u0647\u0645\u06cc \u062f\u0631 \u0633\u0627\u06cc\u0631 \u0639\u0645\u0644\u06a9\u0631\u062f\u0647\u0627\u06cc \u0628\u062f\u0646 \u062f\u0627\u0631\u062f. \u0628\u0631\u0627\u06cc \u0641\u0631\u0622\u06cc\u0646\u062f\u0647\u0627\u06cc \u0634\u06cc\u0645\u06cc\u0627\u06cc\u06cc \u06a9\u0647 \u0633\u0644\u0648\u0644\u200c\u0647\u0627 \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0627\u0646\u0648\u0627\u0639 \u0627\u0639\u0645\u0627\u0644 \u062f\u0631 \u0628\u062f\u0646 \u0627\u0632 \u0622\u0646\u200c\u0647\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f\u060c \u0645\u0627\u0646\u0646\u062f \u0622\u0632\u0627\u062f \u06a9\u0631\u062f\u0646 \u0622\u0646\u0632\u06cc\u0645\u200c\u0647\u0627\u06cc \u0636\u0631\u0648\u0631\u06cc \u0628\u0631\u0627\u06cc \u0647\u0636\u0645 \u0648 \u062a\u0648\u0627\u0646\u0645\u0646\u062f \u06a9\u0631\u062f\u0646 \u0645\u0627\u0647\u06cc\u0686\u0647\u200c\u0647\u0627 \u0627\u0632 \u062c\u0645\u0644\u0647 \u0639\u0636\u0644\u0647 \u0642\u0644\u0628 \u0628\u0631\u0627\u06cc \u0627\u0646\u0642\u0628\u0627\u0636 \u0644\u0627\u0632\u0645 \u0627\u0633\u062a.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/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\">\u0622\u06cc\u0627 \u0642\u0631\u0635 \u06a9\u0644\u0633\u06cc\u0645 \u0686\u0627\u0642 \u06a9\u0646\u0646\u062f\u0647 \u0627\u0633\u062a\u061f<\/h3>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0627 \u0642\u0637\u0639\u06cc\u062a \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u06af\u0641\u062a \u06a9\u0647 \u0627\u06cc\u0646 \u0645\u0627\u062f\u0647 \u0645\u0639\u062f\u0646\u06cc\u060c \u062a\u0627\u062b\u06cc\u0631\u06cc \u0628\u0631 \u0648\u0632\u0646 \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648 \u06a9\u0627\u0647\u0634 \u0622\u0646 \u0646\u062f\u0627\u0631\u062f. \u0627\u06af\u0631 \u0644\u0627\u063a\u0631 \u06cc\u0627 \u0686\u0627\u0642 \u0647\u0633\u062a\u06cc\u062f \u0648 \u06a9\u0645\u0628\u0648\u062f \u06a9\u0644\u0633\u06cc\u0645 \u062f\u0627\u0631\u06cc\u062f\u060c (\u062f\u0631 \u0635\u0648\u0631\u062a \u062a\u062c\u0648\u06cc\u0632 \u067e\u0632\u0634\u06a9) \u062d\u062a\u0645\u0627 \u0645\u06a9\u0645\u0644 \u0622\u0646 \u0631\u0627 \u0628\u062e\u0648\u0631\u06cc\u062f \u0648 \u062e\u0648\u062f \u0631\u0627 \u0627\u0632 \u062e\u0637\u0631\u0627\u062a \u06a9\u0645\u0628\u0648\u062f Calcium \u062f\u0631 \u0627\u0645\u0627\u0646 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0637\u0627\u0644\u0639\u0627\u062a \u0647\u0645\u0686\u0646\u06cc\u0646 \u0628\u0647 \u0645\u0627 \u0646\u0634\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f \u06a9\u0647 \u062f\u0631\u06cc\u0627\u0641\u062a \u0645\u06a9\u0645\u0644 \u06a9\u0644\u0633\u06cc\u0645 \u062f\u0631 \u0627\u0641\u0631\u0627\u062f \u0686\u0627\u0642\u06cc \u06a9\u0647 \u062f\u0686\u0627\u0631 \u0641\u0642\u0631 \u0622\u0646 \u0647\u0633\u062a\u0646\u062f\u060c \u0645\u0646\u062c\u0631 \u0628\u0647 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0645\u0648\u0641\u0642\u200c\u062a\u0631 \u0648 \u0633\u0631\u06cc\u0639\u200c\u062a\u0631 \u0622\u0646\u200c\u0647\u0627 \u0645\u06cc\u200c\u0634\u0648\u062f\u061b \u0686\u0631\u0627\u06a9\u0647 \u0646\u06cc\u0627\u0632\u0647\u0627\u06cc \u0628\u062f\u0646\u06cc\u200c\u0634\u0627\u0646 \u062a\u0627\u0645\u06cc\u0646 \u0634\u062f\u0647 \u0648 \u0628\u062f\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0639\u0645\u0644\u06a9\u0631\u062f \u0628\u0647\u062a\u0631\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u067e\u0633 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u06af\u0641\u062a \u0645\u06a9\u0645\u0644 Calcium \u0644\u0627\u063a\u0631 \u06a9\u0646\u0646\u062f\u0647 \u0627\u0633\u062a\u061f \u062e\u06cc\u0631. \u0645\u0635\u0631\u0641 \u0627\u06cc\u0646 \u0645\u06a9\u0645\u0644 \u062a\u0627\u062b\u06cc\u0631\u06cc \u062f\u0631 \u0644\u0627\u063a\u0631 \u06a9\u0631\u062f\u0646 \u0634\u0645\u0627 \u0646\u062f\u0627\u0631\u062f\u061b \u0628\u0644\u06a9\u0647 \u0632\u0645\u0627\u0646\u06cc \u062f\u0631 <a href=\"https:\/\/fitamin.ir\/mag\/turning-my-jogging-routine-into-interval-exercise\/\" target=\"_blank\" data-type=\"post\" data-id=\"1337\" rel=\"noreferrer noopener\">\u06a9\u0627\u0647\u0634 \u0648\u0632\u0646<\/a> \u0627\u062b\u0631\u06af\u0630\u0627\u0631 \u0627\u0633\u062a \u06a9\u0647 \u0634\u0645\u0627 \u062f\u0686\u0627\u0631 \u06a9\u0645\u0628\u0648\u062f \u0627\u06cc\u0646 \u0645\u0627\u062f\u0647 \u0628\u0627\u0634\u06cc\u062f \u0648 \u0628\u0647 \u062e\u0648\u062f\u06cc \u062e\u0648\u062f \u0634\u0645\u0627 \u0631\u0627 \u0644\u0627\u063a\u0631 \u0646\u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0633\u062e\u0646 \u067e\u0627\u06cc\u0627\u0646\u06cc<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u06a9\u0644\u0633\u06cc\u0645\u060c \u06cc\u06a9 \u0645\u0627\u062f\u0647 \u0645\u0639\u062f\u0646\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0627\u0633\u062a\u062e\u0648\u0627\u0646 \u0648 \u062f\u0646\u062f\u0627\u0646 \u0634\u0645\u0627 \u0631\u0627 \u0633\u062e\u062a \u0648 \u0642\u0648\u06cc \u0645\u06cc\u200c\u06a9\u0646\u062f\u060c \u0647\u0645\u0686\u0646\u06cc\u0646 \u06a9\u0644\u0633\u06cc\u0645 \u062f\u0631 \u0641\u0631\u0622\u06cc\u0646\u062f\u0647\u0627\u06cc \u0634\u06cc\u0645\u0627\u06cc\u06cc \u062f\u06cc\u06af\u0631 \u0628\u062f\u0646 \u0646\u06cc\u0632 \u0646\u0642\u0634 \u062f\u0627\u0631\u062f. \u0628\u062f\u0646 \u0628\u0647 \u0635\u0648\u0631\u062a \u0631\u0648\u0632\u0627\u0646\u0647 \u0628\u0647 \u0645\u0642\u062f\u0627\u0631 \u0645\u0634\u062e\u0635\u06cc \u06a9\u0644\u0633\u06cc\u0645 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u062f\u061b \u0627\u06cc\u0646 \u0645\u0642\u062f\u0627\u0631 \u0628\u0627 \u062a\u0648\u062c\u0647 \u0628\u0647 \u0633\u0646 \u0648 \u0634\u0631\u0627\u06cc\u0637 \u0647\u0631 \u06a9\u0633 \u0645\u062a\u0641\u0627\u0648\u062a \u0627\u0633\u062a. \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u062f\u0631\u0628\u0627\u0631\u0647 \u0645\u0642\u062f\u0627\u0631 \u06a9\u0644\u0633\u06cc\u0645 \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0628\u062f\u0646 \u062f\u0631 \u0633\u0646\u06cc\u0646 \u0648 \u0634\u0631\u0627\u06cc\u0637 \u0645\u062e\u062a\u0644\u0641 \u0631\u0627 \u0645\u0634\u062e\u0635 \u06a9\u0631\u062f\u06cc\u0645 \u0648 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0645\u0646\u0627\u0628\u0639 \u063a\u0630\u0627\u06cc\u06cc \u0631\u0627 \u0647\u0645 \u0628\u0631\u0627\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0644\u0633\u06cc\u0645 \u0645\u0639\u0631\u0641\u06cc \u06a9\u0631\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\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1749451793398\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0631\u0648\u0632\u06cc \u0686\u0646\u062f \u0639\u062f\u062f \u0642\u0631\u0635 \u06a9\u0644\u0633\u06cc\u0645 \u0628\u062e\u0648\u0631\u06cc\u0645\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u067e\u0632\u0634\u06a9 \u0628\u0627\u06cc\u062f \u062a\u062c\u0648\u06cc\u0632 \u06a9\u0646\u062f \u0627\u0645\u0627 \u0631\u0648\u0632\u06cc \u06cc\u06a9 \u0642\u0631\u0635 \u06f5\u06f0\u06f0 \u062a\u0627\u06cc\u06cc \u0645\u0639\u0645\u0648\u0644\u0627 \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1749451882389\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0642\u0631\u0635 \u06a9\u0644\u0633\u06cc\u0645 \u0631\u0627 \u0634\u0628 \u0628\u062e\u0648\u0631\u06cc\u0645 \u06cc\u0627 \u0631\u0648\u0632\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u0642\u0631\u0635 \u06a9\u0644\u0633\u06cc\u0645 \u062f\u0631 \u0634\u0628 \u0648 \u0647\u0645\u0631\u0627\u0647 \u0628\u0627 \u0648\u0639\u062f\u0647 \u0634\u0627\u0645 \u0645\u0635\u0631\u0641 \u0634\u0648\u062f \u062a\u0627 \u062c\u0630\u0628 \u0622\u0646 \u0627\u0641\u0632\u0627\u06cc\u0634 \u06cc\u0627\u0628\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1749451953837\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0686\u0647 \u06a9\u0633\u0627\u0646\u06cc \u0628\u0627\u06cc\u062f \u0642\u0631\u0635 \u06a9\u0644\u0633\u06cc\u0645 \u0628\u062e\u0648\u0631\u0646\u062f\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0641\u0642\u0637 \u062f\u0631 \u0635\u0648\u0631\u062a\u06cc \u0628\u0627\u06cc\u062f \u0642\u0631\u0635 \u06a9\u0644\u0633\u06cc\u0645 \u0628\u062e\u0648\u0631\u06cc\u062f \u06a9\u0647 \u067e\u0632\u0634\u06a9 \u062a\u062c\u0648\u06cc\u0632 \u06a9\u0631\u062f\u0647 \u0628\u0627\u0634\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1749451984653\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0645\u0635\u0631\u0641 \u0628\u06cc\u0634 \u0627\u0632 \u062d\u062f \u0642\u0631\u0635 \u06a9\u0644\u0633\u06cc\u0645 \u062e\u0637\u0631 \u062f\u0627\u0631\u062f\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0628\u0644\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0634\u0645\u0627 \u0631\u0627 \u062f\u0686\u0627\u0631 \u0645\u0634\u06a9\u0644\u0627\u062a \u06af\u0648\u0627\u0631\u0634\u06cc \u06cc\u0627 \u062d\u062a\u06cc \u0633\u0646\u06af \u06a9\u0644\u06cc\u0647 \u06a9\u0646\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1763543103492\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0622\u06cc\u0627 \u0642\u0631\u0635 \u06a9\u0644\u0633\u06cc\u0645 \u0686\u0627\u0642 \u06a9\u0646\u0646\u062f\u0647 \u0627\u0633\u062a\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u062e\u06cc\u0631 \u0642\u0631\u0635 \u06a9\u0644\u0633\u06cc\u0645 \u0647\u06cc\u0686 \u062a\u0627\u062b\u06cc\u0631\u06cc \u0631\u0648\u06cc \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u06cc\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u0646\u062f\u0627\u0631\u062f.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0645\u0646\u0628\u0639<\/strong>: <a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/15049-osteoporosis-prevention-with-calcium-treatment\" data-type=\"URL\" data-id=\"https:\/\/my.clevelandclinic.org\/health\/articles\/15049-osteoporosis-prevention-with-calcium-treatment\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">my.clevelandclinic<\/a> &#8211; <a href=\"https:\/\/www.verywellhealth.com\/how-much-calcium-is-necessary-2549694\" data-type=\"URL\" data-id=\"https:\/\/www.verywellhealth.com\/how-much-calcium-is-necessary-2549694\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">verywellhealth<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u06a9\u0644\u0633\u06cc\u0645 \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0628\u062f\u0646 \u0686\u0642\u062f\u0631 \u0627\u0633\u062a\u061f \u0631\u0648\u0632\u06cc \u0686\u0646\u062f \u0639\u062f\u062f \u0642\u0631\u0635 \u06a9\u0644\u0633\u06cc\u0645 \u0628\u062e\u0648\u0631\u06cc\u0645 \u062a\u0627 \u0628\u0647 \u0645\u06cc\u0632\u0627\u0646 \u06a9\u0644\u0633\u06cc\u0645 \u0645\u0648\u0631\u062f\u0646\u06cc\u0627\u0632 \u0631\u0648\u0632\u0627\u0646\u0647 \u0628\u0631\u0633\u06cc\u0645\u061f \u0627\u06cc\u0646 \u0645\u0642\u062f\u0627\u0631 \u0645\u0634\u062e\u0635 \u06a9\u0644\u0633\u06cc\u0645 \u0631\u0627\u060c \u0627\u0632 \u06a9\u062f\u0627\u0645 \u0645\u0646\u0627\u0628\u0639 \u063a\u0630\u0627\u06cc\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u0645 \u062a\u0627\u0645\u06cc\u0646 \u06a9\u0646\u06cc\u0645\u061f \u0627\u06af\u0631 \u0627\u06cc\u0646\u200c\u0647\u0627 \u0633\u0648\u0627\u0644 \u0634\u0645\u0627 \u0647\u0645 \u0627\u0633\u062a\u060c \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":82328,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[3],"tags":[211],"class_list":["post-28074","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\/28074","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=28074"}],"version-history":[{"count":30,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/28074\/revisions"}],"predecessor-version":[{"id":84381,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/28074\/revisions\/84381"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media\/82328"}],"wp:attachment":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media?parent=28074"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/categories?post=28074"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/tags?post=28074"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}