{"id":6918,"date":"2025-09-01T11:00:42","date_gmt":"2025-09-01T07:30:42","guid":{"rendered":"https:\/\/fitamin.ir\/mag\/?p=6918"},"modified":"2025-09-03T12:48:08","modified_gmt":"2025-09-03T09:18:08","slug":"what-is-basal-metabolic-rate","status":"publish","type":"post","link":"https:\/\/fitamin.ir\/mag\/what-is-basal-metabolic-rate\/","title":{"rendered":"\u0645\u062d\u0627\u0633\u0628\u0647 BMR (\u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647) \u0628\u0627 \u0641\u0631\u0645\u0648\u0644 \u062f\u0642\u06cc\u0642"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">\u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647 \u06cc\u0627 BMR \u0628\u0647 \u0686\u0647 \u0645\u0639\u0646\u0627\u0633\u062a\u061f \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647 \u06cc\u0639\u0646\u06cc \u0622\u0646 \u0645\u0642\u062f\u0627\u0631 \u0627\u0646\u0631\u0698\u06cc (\u06a9\u0627\u0644\u0631\u06cc) \u06a9\u0647 \u0628\u062f\u0646 \u0634\u0645\u0627 \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0627\u0633\u0627\u0633\u06cc\u200c\u062a\u0631\u06cc\u0646 \u0639\u0645\u0644\u06a9\u0631\u062f\u0647\u0627\u06cc \u062e\u0648\u062f \u062f\u0631 \u0632\u0646\u062f\u06af\u06cc \u0628\u0647 \u0622\u0646 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u062f\u0631\u0628\u0627\u0631\u0647 \u0631\u0648\u0634 \u0645\u062d\u0627\u0633\u0628\u0647 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0628\u062f\u0646 \u06cc\u0627 \u0647\u0645\u0627\u0646 \u0645\u062d\u0627\u0633\u0628\u0647 BMR \u0648 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0631\u0627\u0647\u06a9\u0627\u0631\u0647\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0633\u0648\u062e\u062a\u200c\u0648\u0633\u0627\u0632 \u0628\u062f\u0646 \u062a\u0648\u0636\u06cc\u062d \u062e\u0648\u0627\u0647\u06cc\u0645 \u062f\u0627\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\" id=\"\u0645\u062d\u0627\u0633\u0628\u0647-\u0622\u0646\u0644\u0627\u06cc\u0646-\u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645-\u067e\u0627\u06cc\u0647-bmr\">\u0645\u062d\u0627\u0633\u0628\u0647 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647 (BMR) \u0648 \u0645\u062d\u0627\u0633\u0628\u0647 \u06a9\u0627\u0644\u0631\u06cc \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0628\u062f\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\">\u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0628\u0647 \u0645\u0639\u0646\u0627\u06cc \u0633\u0648\u062e\u062a\u200c\u0648\u0633\u0627\u0632 \u0628\u062f\u0646 \u0627\u0633\u062a\u061b \u0648\u0642\u062a\u06cc \u0645\u06cc\u200c\u06af\u0648\u06cc\u06cc\u0645 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647 (BMR)\u060c \u0645\u0646\u0638\u0648\u0631\u0645\u0627\u0646 \u0645\u0642\u062f\u0627\u0631 \u06a9\u0627\u0644\u0631\u06cc \u0645\u0648\u0631\u062f\u0646\u06cc\u0627\u0632 \u0628\u062f\u0646 \u0628\u0631\u0627\u06cc \u0632\u0646\u062f\u0647 \u0645\u0627\u0646\u062f\u0646 \u0648 \u0627\u0646\u062c\u0627\u0645 \u0641\u0639\u0627\u0644\u06cc\u062a \u067e\u0627\u06cc\u0647\u200c\u0627\u06cc \u0627\u0633\u062a\u061b \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc\u06cc \u0645\u062b\u0644 \u062a\u0646\u0641\u0633\u060c \u06af\u0631\u062f\u0634 \u062e\u0648\u0646\u060c \u062c\u0630\u0628 \u0648 \u0647\u0636\u0645 \u063a\u0630\u0627 \u0648 \u0631\u0627\u0647 \u0631\u0641\u062a\u0646 \u0648 \u063a\u06cc\u0631\u0647 \u0647\u0631\u06a9\u062f\u0627\u0645 \u0645\u0642\u062f\u0627\u0631\u06cc \u0627\u0646\u0631\u0698\u06cc (\u06a9\u0627\u0644\u0631\u06cc) \u0645\u0635\u0631\u0641 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f. \u0627\u06cc\u0646 \u0645\u0642\u062f\u0627\u0631 \u0627\u0646\u0631\u0698\u06cc \u0628\u0631\u0627\u06cc \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u067e\u0627\u06cc\u0647\u200c\u0627\u06cc\u060c \u0647\u0645\u0627\u0646 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647 \u0627\u0633\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0627 \u062f\u0631 \u0627\u06cc\u0646 \u0628\u062e\u0634 \u0645\u06cc\u0632\u0627\u0646 \u0641\u0639\u0627\u0644\u06cc\u062a \u0631\u0648\u0632\u0627\u0646\u0647 \u0634\u0645\u0627 \u0631\u0627 \u0647\u0645 \u062f\u0631 \u0646\u0638\u0631 \u06af\u0631\u0641\u062a\u06cc\u0645 \u062a\u0627 \u0645\u062d\u0627\u0633\u0628\u0647 \u06a9\u0627\u0644\u0631\u06cc \u0645\u0648\u0631\u062f\u0646\u06cc\u0627\u0632 \u0628\u062f\u0646 \u0631\u0627 \u0628\u0631 \u0627\u0633\u0627\u0633 \u0645\u06cc\u0632\u0627\u0646 \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u062a\u0627\u0646 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f\u061b <strong>\u0648\u0644\u06cc \u062f\u0631 \u0648\u0627\u0642\u0639 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647 \u0628\u062f\u0648\u0646 \u062f\u0631 \u0646\u0638\u0631 \u06af\u0631\u0641\u062a\u0646 \u0645\u0642\u062f\u0627\u0631 \u0641\u0639\u0627\u0644\u06cc\u062a \u0634\u0645\u0627 \u0645\u062d\u0627\u0633\u0628\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/strong><\/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-bmr\"><form class=\"tools_form\" id=\"e_tools_bmr_form\"><div class=\"h4 text-primary\">\u0645\u062d\u0627\u0633\u0628\u0647 BMR<\/div><div class=\"row\"><div class=\"col-sm-6\"><div class=\"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\">\u0622\u0642\u0627<\/option><\/select><\/div><\/div><div class=\"col-sm-6\"><div class=\"form-group\"><label>\u0648\u0632\u0646 <small>\u0628\u0647 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645<\/small><\/label><input type=\"number\" class=\"form-control tools-weight\" min=\"1\" required\/><\/div><\/div><div class=\"col-sm-6\"><div class=\"form-group\"><label>\u0633\u0646 <\/label><input type=\"number\" class=\"form-control tools-age\" min=\"1\" required\/><\/div><\/div><div class=\"col-sm-6\"><div class=\"form-group\"><label>\u0642\u062f <small>\u0628\u0647 \u0633\u0627\u0646\u062a\u06cc \u0645\u062a\u0631<\/small><\/label><input type=\"number\" class=\"form-control tools-height\" min=\"1\" required\/><\/div><\/div><div class=\"col-12\"><div class=\"form-group\"><label>\u0645\u06cc\u0632\u0627\u0646 \u0641\u0639\u0627\u0644\u06cc\u062a<\/label><select class=\"form-control tools-activity\" style=\"width: 60%;font-size: 14px;\"><option value=\"1.2\">\u0646\u0634\u0633\u062a\u0647 (\u0628\u062f\u0648\u0646 \u0648\u0631\u0632\u0634 \u0648 \u0648\u0631\u0632\u0634 \u062e\u06cc\u0644\u06cc \u06a9\u0645)<\/option><option value=\"1.375\">\u0641\u0639\u0627\u0644\u06cc\u062a \u06a9\u0645 (\u06f1 \u0627\u0644\u06cc \u06f3 \u0633\u0627\u0639\u062a \u062f\u0631 \u0647\u0641\u062a\u0647)<\/option><option value=\"1.55\">\u0641\u0639\u0627\u0644\u06cc\u062a \u0645\u062a\u0648\u0633\u0637 (\u06f3 \u0627\u0644\u06cc \u06f5 \u0633\u0627\u0639\u062a \u062f\u0631 \u0647\u0641\u062a\u0647)<\/option><option value=\"1.725\">\u0628\u0633\u06cc\u0627\u0631 \u0641\u0639\u0627\u0644 (\u06f6 \u0627\u0644\u06cc \u06f7 \u0633\u0627\u0639\u062a \u062f\u0631 \u0647\u0641\u062a\u0647)<\/option><option value=\"1.9\">\u0641\u0639\u0627\u0644\u06cc\u062a \u0628\u0633\u06cc\u0627\u0631 \u0628\u0627\u0644\u0627 (\u0641\u0639\u0627\u0644\u06cc\u062a \u0633\u062e\u062a \u0648\u0631\u0632\u0634\u06cc \u0648 \u06a9\u0627\u0631\u06cc)<\/option><\/select><\/div><\/div><div class=\"col-12\"><div class=\"form-group\"><button type=\"submit\" class=\"btn btn-primary tools_btn\" id=\"e_tools_bmr_btn\">\u0645\u062d\u0627\u0633\u0628\u0647<\/button><\/div><\/div><\/div><\/form><div class=\"tools-result text-right\" style=\"display: none\"><p><strong>\u0646\u062a\u06cc\u062c\u0647 \u0645\u062d\u0627\u0633\u0628\u0647 \u0628\u06cc \u0627\u0645 \u0622\u0631 \u0634\u0645\u0627<\/strong><\/p><p>\u06a9\u0627\u0644\u0631\u06cc \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0641\u0639\u0644\u06cc \u0628\u062f\u0646: <span class=\"result-bmr\"><\/span><\/p><p>\u06a9\u06cc\u0644\u0648 \u06a9\u0627\u0644\u0631\u06cc \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0646\u06cc\u0645 \u06a9\u06cc\u0644\u0648 \u0648\u0632\u0646 \u062f\u0631 \u0647\u0641\u062a\u0647: <span class=\"result-lose-half\"><\/span><\/p><p>\u06a9\u06cc\u0644\u0648 \u06a9\u0627\u0644\u0631\u06cc \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u06cc\u06a9 \u06a9\u06cc\u0644\u0648 \u0648\u0632\u0646 \u062f\u0631 \u0647\u0641\u062a\u0647: <span class=\"result-lose-one\"><\/span><\/p><p>\u06a9\u06cc\u0644\u0648 \u06a9\u0627\u0644\u0631\u06cc \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0646\u06cc\u0645 \u06a9\u06cc\u0644\u0648 \u0648\u0632\u0646 \u062f\u0631 \u0647\u0641\u062a\u0647: <span class=\"result-gain-half\"><\/span><\/p><p>\u06a9\u06cc\u0644\u0648 \u06a9\u0627\u0644\u0631\u06cc \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u06cc\u06a9 \u06a9\u06cc\u0644\u0648 \u0648\u0632\u0646 \u062f\u0631 \u0647\u0641\u062a\u0647: <span class=\"result-gain-one\"><\/span><\/p><form class=\"cta-box\" data-form=\"moshavereh\" data-channel-code=\"fitamin-articles-form\">\r\n        <div class=\"cta-box__header\">\r\n            <div class=\"cta-box__header-title\">\u0628\u0647 \u0645\u0634\u0627\u0648\u0631\u0647 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u06cc\u062f\u061f<\/div>\r\n            <div class=\"cta-box__header-icon\">\r\n                <i class=\"ic ic-moshavereh\"><\/i>\r\n            <\/div>\r\n        <\/div>\r\n        <div data-slide-up>\r\n            <div class=\"cta-box__body\">\r\n                \u0628\u0631\u0627\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a \u0645\u0634\u0627\u0648\u0631\u0647 \u0628\u0627 \u06a9\u0627\u0631\u0634\u0646\u0627\u0633\u0627\u0646 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646\r\n                \u0634\u0645\u0627\u0631\u0647 \u0647\u0645\u0631\u0627\u0647 \u062e\u0648\u062f \u0631\u0627 \u062b\u0628\u062a \u06a9\u0646\u06cc\u062f\u060c \u0645\u0627 \u0628\u0627 \u0634\u0645\u0627 \u062a\u0645\u0627\u0633 \u0645\u06cc \u06af\u06cc\u0631\u06cc\u0645.\r\n            <\/div>\r\n            <div class=\"cta-box__form\">\r\n                <button type=\"submit\" class=\"cta-box__form-btn\">\u062b\u0628\u062a<\/button>\r\n  \t\t\t\t\t\t\t<input type=\"tel\" id=\"tel-cta_get_consultation\" 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><\/div><\/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\" id=\"\u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645-\u067e\u0627\u06cc\u0647-bmr-\u0686\u06cc\u0633\u062a\">BMR \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 class=\"wp-block-paragraph\">\u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0686\u06cc\u0633\u062a\u061f \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0628\u0647 \u0645\u0639\u0646\u0627\u06cc \u0645\u06cc\u0632\u0627\u0646 \u0633\u0648\u062e\u062a\u200c\u0648\u0633\u0627\u0632 \u0627\u0633\u062a. \u0633\u0648\u062e\u062a\u200c\u0648\u0633\u0627\u0632 \u06cc\u0639\u0646\u06cc \u0645\u0642\u062f\u0627\u0631 \u0627\u0646\u0631\u0698\u06cc \u06a9\u0647 \u0628\u062f\u0646 \u0634\u0645\u0627 \u0645\u0635\u0631\u0641 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u00abBMR = basal metabolism rate\u00bb \u06cc\u0627 \u0647\u0645\u0627\u0646 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647 \u0647\u0645 \u0628\u0647 \u0645\u0639\u0646\u06cc \u062a\u0639\u062f\u0627\u062f \u06a9\u0627\u0644\u0631\u06cc \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0628\u062f\u0646 \u0628\u0631\u0627\u06cc \u0632\u0646\u062f\u0647 \u0645\u0627\u0646\u062f\u0646 \u0648 \u0627\u0646\u062c\u0627\u0645 \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u067e\u0627\u06cc\u0647 \u0627\u0633\u062a. \u0628\u0627\u06cc\u062f \u0628\u062f\u0627\u0646\u06cc\u062f \u06a9\u0647 \u0628\u062f\u0646 \u0634\u0645\u0627 \u062d\u062a\u06cc \u0647\u0646\u06af\u0627\u0645 \u0627\u0633\u062a\u0631\u0627\u062d\u062a\u060c \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u0639\u0645\u0644\u06a9\u0631\u062f\u0647\u0627\u06cc \u0627\u0633\u0627\u0633\u06cc \u0628\u0631\u0627\u06cc \u062d\u0641\u0638 \u0632\u0646\u062f\u06af\u06cc\u060c \u06a9\u0627\u0644\u0631\u06cc \u0645\u06cc\u200c\u0633\u0648\u0632\u0627\u0646\u062f\u061b \u0645\u0627\u0646\u0646\u062f:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062c\u0631\u06cc\u0627\u0646 \u062e\u0648\u0646<\/li>\n\n\n\n<li>\u062a\u0648\u0644\u06cc\u062f \u0633\u0644\u0648\u0644<\/li>\n\n\n\n<li>\u0646\u0641\u0633 \u06a9\u0634\u06cc\u062f\u0646<\/li>\n\n\n\n<li>\u062d\u0641\u0638 \u062f\u0645\u0627\u06cc \u0628\u062f\u0646<\/li>\n\n\n\n<li>\u0641\u0631\u0622\u0648\u0631\u06cc \u0645\u0648\u0627\u062f \u0645\u063a\u0630\u06cc<\/li>\n<\/ul>\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\" id=\"\u0645\u0639\u0627\u062f\u0644\u0647-\u0627\u06cc-\u0628\u0631\u0627\u06cc-\u0645\u062d\u0627\u0633\u0628\u0647-bmr-\u0634\u0645\u0627\">\u0641\u0631\u0645\u0648\u0644 \u0645\u062d\u0627\u0633\u0628\u0647 BMR \u06cc\u0627 \u0645\u062d\u0627\u0633\u0628\u0647 \u06a9\u0627\u0644\u0631\u06cc \u0645\u0648\u0631\u062f\u0646\u06cc\u0627\u0632 \u0628\u062f\u0646<\/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\">\u0627\u063a\u0644\u0628 \u0627\u0632 \u0645\u0639\u0627\u062f\u0644\u0647 \u0647\u0631\u06cc\u0633_\u0628\u0646\u062f\u06cc\u06a9\u062a \u0628\u0631\u0627\u06cc \u062a\u062e\u0645\u06cc\u0646 \u0645\u06cc\u0632\u0627\u0646 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647 (\u06cc\u0627 \u0647\u0645\u0627\u0646 \u0645\u062d\u0627\u0633\u0628\u0647 \u0628\u06cc \u0627\u0645 \u0627\u0631) \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u06cc\u0646 \u0641\u0631\u0645\u0648\u0644 \u0628\u0631\u0627\u06cc \u0645\u062d\u0627\u0633\u0628\u0647 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647 \u0627\u0633\u062a \u0648 \u0645\u06cc\u0632\u0627\u0646 \u0641\u0639\u0627\u0644\u06cc\u062a \u0631\u0648\u0632\u0627\u0646\u0647 \u0634\u0645\u0627 \u062f\u0631 \u0622\u0646 \u062f\u062e\u0627\u0644\u062a\u06cc \u0646\u062f\u0627\u0631\u062f \u0648 \u0645\u062d\u0627\u0633\u0628\u0647 \u0646\u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0628\u0627\u0646\u0648\u0627\u0646<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left wp-block-paragraph\">\u06f4\u06f4\u06f7\/\u06f5\u06f9\u06f3 + (\u06f4\/\u06f3\u06f3\u06f0 x \u0633\u0646) \u2013 (x \u06f9\/\u06f2\u06f4\u06f7 \u0648\u0632\u0646 \u0628\u0647 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645) + (\u06f3\/\u06f0\u06f9\u06f8 x \u0642\u062f \u0628\u0647 \u0633\u0627\u0646\u062a\u06cc \u0645\u062a\u0631) <strong>= BMR<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0622\u0642\u0627\u06cc\u0627\u0646<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left wp-block-paragraph\">\u06f8\u06f8\/\u06f3\u06f6\u06f2 + (\u06f5\/\u06f6\u06f7\u06f7 x \u0633\u0646) \u2013 (x \u06f1\u06f3\/\u06f3\u06f9\u06f7 \u0648\u0632\u0646 \u0628\u0647 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645) + (\u06f4\/\u06f7\u06f9\u06f9 x \u0642\u062f \u0628\u0647 \u0633\u0627\u0646\u062a\u06cc\u200c\u0645\u062a\u0631) <strong>= BMR<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u0628\u0647 \u062f\u0646\u0628\u0627\u0644 \u0628\u0647 \u062f\u0633\u062a \u0622\u0648\u0631\u062f\u0646 \u06a9\u0627\u0644\u0631\u06cc \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u062e\u0648\u062f \u0647\u0633\u062a\u06cc\u062f\u060c \u0628\u0627\u06cc\u062f \u0636\u0631\u06cc\u0628 \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u062a\u0627\u0646 \u0631\u0627 \u062f\u0631 \u0646\u062a\u06cc\u062c\u0647 \u0628\u06cc\u200c\u0627\u0645\u200c\u0622\u0631 \u062e\u0648\u062f \u0636\u0631\u0628 \u06a9\u0646\u06cc\u062f. \u0628\u0631\u0627\u06cc \u0645\u062d\u0627\u0633\u0628\u0647 \u0627\u06cc\u0646 \u0645\u0648\u0631\u062f \u0628\u0627\u06cc\u062f \u0627\u0628\u062a\u062f\u0627 \u0645\u06cc\u0632\u0627\u0646 \u0641\u0639\u0627\u0644\u06cc\u062a \u0641\u06cc\u0632\u06cc\u06a9\u06cc\u200c\u062a\u0627\u0646 \u0631\u0627 \u0645\u0634\u062e\u0635 \u06a9\u0646\u06cc\u062f \u0648 \u0633\u067e\u0633 \u0633\u0631\u0627\u063a \u0628\u0647 \u062f\u0633\u062a \u0622\u0648\u0631\u062f\u0646 \u06a9\u0627\u0644\u0631\u06cc \u0628\u0631\u0648\u06cc\u062f. \u0636\u0631\u06cc\u0628 \u0641\u0639\u0627\u0644\u06cc\u062a \u0641\u06cc\u0632\u06cc\u06a9\u06cc \u06cc\u0627 \u0647\u0645\u0627\u0646&nbsp;<strong>PAL<\/strong>&nbsp;\u0628\u0647 \u0635\u0648\u0631\u062a \u0632\u06cc\u0631 \u0627\u0633\u062a:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u06af\u0631 \u0639\u0645\u062f\u062a\u0627 \u062f\u0631 \u062d\u0627\u0644\u062a \u0646\u0634\u0633\u062a\u0647 \u0647\u0633\u062a\u06cc\u062f: \u06f1\/\u06f2<\/li>\n\n\n\n<li>\u0646\u0633\u0628\u062a\u0627 \u0641\u0639\u0627\u0644 \u0647\u0633\u062a\u06cc\u062f (\u200c\u06f1 \u062a\u0627 \u06f2 \u0628\u0627\u0631 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0631 \u0647\u0641\u062a\u0647): \u06f1\/\u06f3<\/li>\n\n\n\n<li>\u0641\u0639\u0627\u0644\u06cc\u062a \u0645\u062a\u0648\u0633\u0637\u06cc \u062f\u0627\u0631\u06cc\u062f ( \u06f2 \u062a\u0627 \u06f3 \u0628\u0627\u0631 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0631 \u0647\u0641\u062a\u0647): \u06f1\/\u06f4<\/li>\n\n\n\n<li>\u0641\u0639\u0627\u0644 \u0647\u0633\u062a\u06cc\u062f (\u0628\u06cc\u0634 \u0627\u0632 \u06f4 \u062c\u0644\u0633\u0647 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0631 \u0647\u0641\u062a\u0647): \u06f1\/\u06f5<\/li>\n\n\n\n<li>\u0628\u0633\u06cc\u0627\u0631 \u0641\u0639\u0627\u0644 \u0647\u0633\u062a\u06cc\u062f (\u0648\u0631\u0632\u0634 \u0633\u0646\u06af\u06cc\u0646 \u0631\u0648\u0632\u0627\u0646\u0647): \u06f1\/\u06f7<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0645\u0627\u0646\u0637\u0648\u0631 \u06a9\u0647 \u0645\u06cc\u200c\u0628\u06cc\u0646\u06cc\u062f \u0645\u06cc\u0632\u0627\u0646 \u06a9\u0627\u0644\u0631\u06cc \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0631\u0648\u0632\u0627\u0646\u0647\u200c\u062a\u0627\u0646 \u0627\u0632 \u0637\u0631\u06cc\u0642 \u0641\u0631\u0645\u0648\u0644 \u0632\u06cc\u0631 \u0628\u0647 \u062f\u0633\u062a \u0645\u06cc\u200c\u0622\u06cc\u062f:<\/p>\n\n\n\n<p class=\"has-text-align-left wp-block-paragraph\"><strong>EAR (Estimated Average Requirement) = PAL * BMR<\/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\/09\/bmr-1.jpg\" alt=\"\u0645\u062d\u0627\u0633\u0628\u0647 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647\" class=\"wp-image-81097\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2025\/09\/bmr-1.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2025\/09\/bmr-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\n<h2 class=\"wp-block-heading\"><strong>\u0645\u062d\u0627\u0633\u0628\u0647 \u06a9\u0627\u0644\u0631\u06cc \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0628\u062f\u0646 \u062f\u0631 \u0645\u0631\u0627\u062d\u0644 \u0645\u062e\u062a\u0644\u0641 \u0686\u06af\u0648\u0646\u0647 \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\">\u062f\u0631 \u0647\u0631 \u0645\u0631\u062d\u0644\u0647 \u0632\u0646\u062f\u06af\u06cc (\u06a9\u0648\u062f\u06a9\u06cc\u060c \u0646\u0648\u062c\u0648\u0627\u0646\u06cc\u060c \u0628\u0627\u0631\u062f\u0627\u0631\u06cc\u060c \u0634\u06cc\u0631\u062f\u0647\u06cc\u060c \u0633\u0627\u0644\u0645\u0646\u062f\u06cc\u060c \u0648\u0631\u0632\u0634 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc) \u06a9\u0627\u0644\u0631\u06cc \u0645\u0648\u0631\u062f\u0646\u06cc\u0627\u0632 \u0628\u062f\u0646\u062a\u0627\u0646 \u062a\u063a\u06cc\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f\u061b \u06cc\u0639\u0646\u06cc \u0627\u06cc\u0646\u0637\u0648\u0631 \u0646\u06cc\u0633\u062a \u06a9\u0647 \u06cc\u06a9 \u0628\u0627\u0631 \u06a9\u0627\u0644\u0631\u06cc \u0645\u0648\u0631\u062f\u0646\u06cc\u0627\u0632 \u0628\u062f\u0646\u062a\u0627\u0646 \u0631\u0627 \u0645\u062d\u0627\u0633\u0628\u0647 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0631\u0627\u06cc \u0647\u0645\u06cc\u0634\u0647 \u0631\u0648\u06cc \u0627\u06cc\u0646 \u0639\u062f\u062f \u062d\u0633\u0627\u0628 \u06a9\u0646\u06cc\u062f! \u062f\u0631 \u0628\u0639\u0636\u06cc \u0645\u0631\u0627\u062d\u0644 \u0632\u0646\u062f\u06af\u06cc\u060c \u0628\u062f\u0646 \u0646\u06cc\u0627\u0632 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0628\u0647 \u0627\u0646\u0631\u0698\u06cc \u062f\u0627\u0631\u062f \u0648 \u062f\u0631 \u0628\u0639\u0636\u06cc \u0645\u0631\u0627\u062d\u0644 \u0632\u0646\u062f\u06af\u06cc\u060c \u0627\u0646\u0631\u0698\u06cc \u06a9\u0645\u062a\u0631 \u0647\u0645 \u0628\u0631\u0627\u06cc \u0628\u062f\u0646 \u06a9\u0627\u0641\u06cc \u0627\u0633\u062a. \u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u0628\u0631\u0627\u06cc\u062a\u0627\u0646 \u0646\u06cc\u0627\u0632 \u0628\u062f\u0646 \u062f\u0631 \u0647\u0631 \u0633\u0646 \u0631\u0627 \u0646\u0648\u0634\u062a\u0647\u200c\u0627\u06cc\u0645:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u06a9\u0648\u062f\u06a9\u0627\u0646 \u0648 \u0646\u0648\u062c\u0648\u0627\u0646\u0627\u0646<\/strong>: \u062f\u0631 \u06a9\u0648\u062f\u06a9\u06cc \u0648 \u0646\u0648\u062c\u0648\u0627\u0646\u06cc \u0628\u062f\u0646 \u062f\u0631 \u0631\u0634\u062f \u0633\u0631\u0639\u062a\u06cc \u0627\u0633\u062a \u0648 \u0646\u06cc\u0627\u0632 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0628\u0647 \u0627\u0646\u0631\u0698\u06cc \u062f\u0627\u0631\u062f (\u06a9\u0627\u0644\u0631\u06cc \u0645\u0648\u0631\u062f\u0646\u06cc\u0627\u0632 \u0647\u0631 \u06a9\u0648\u062f\u06a9 \u06cc\u0627 \u0646\u0648\u062c\u0648\u0627\u0646 \u0628\u0631\u0627\u0633\u0627\u0633 \u0648\u06cc\u0698\u06af\u06cc\u200c\u0647\u0627\u06cc \u0628\u062f\u0646\u0634 \u0645\u062a\u0641\u0627\u0648\u062a \u0627\u0633\u062a).<\/li>\n\n\n\n<li><strong>\u0628\u0627\u0631\u062f\u0627\u0631\u06cc<\/strong>: \u062f\u0631 \u062f\u0648\u0631\u0627\u0646 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc\u060c \u0628\u062f\u0646 \u0645\u0627\u062f\u0631 \u062f\u0631 \u062d\u0627\u0644 \u00ab\u0628\u0647 \u0648\u062c\u0648\u062f \u0622\u0648\u0631\u062f\u0646 \u06cc\u06a9 \u0627\u0646\u0633\u0627\u0646 \u062f\u06cc\u06af\u0631\u00bb \u0627\u0633\u062a\u061b \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u0637\u0628\u06cc\u0639\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0627\u0646\u0631\u0698\u06cc \u0628\u0633\u06cc\u0627\u0631 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0646\u06cc\u0627\u0632 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f. <\/li>\n\n\n\n<li><strong>\u0634\u06cc\u0631\u062f\u0647\u06cc<\/strong>: \u0627\u0632 \u0622\u0646\u062c\u0627\u06a9\u0647 \u0628\u062f\u0646 \u0645\u0627\u062f\u0631\u060c \u0627\u0646\u0631\u0698\u06cc \u0645\u0648\u0631\u062f\u0646\u06cc\u0627\u0632 \u0646\u0648\u0632\u0627\u062f\u0634 \u0631\u0627 \u062a\u0627\u0645\u06cc\u0646 \u0645\u06cc\u200c\u06a9\u0646\u062f \u067e\u0633 \u0628\u0647 \u06a9\u0627\u0644\u0631\u06cc \u0628\u0633\u06cc\u0627\u0631 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u062f\u061b \u06cc\u0639\u0646\u06cc \u062d\u062f\u0648\u062f \u06f5\u06f0\u06f0 \u06a9\u0627\u0644\u0631\u06cc \u0627\u0636\u0627\u0641\u0647 \u062f\u0631 \u0631\u0648\u0632.<\/li>\n\n\n\n<li><strong>\u0633\u0627\u0644\u0645\u0646\u062f\u0627\u0646<\/strong>: \u0628\u0627 \u06a9\u0627\u0647\u0634 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0648 \u062a\u0648\u062f\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc\u060c \u0646\u06cc\u0627\u0632 \u0627\u0646\u0631\u0698\u06cc \u06a9\u0645\u062a\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/li>\n\n\n\n<li><strong>\u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc<\/strong>: \u0628\u0633\u062a\u0647 \u0628\u0647 \u0634\u062f\u062a \u062a\u0645\u0631\u06cc\u0646\u060c \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0686\u0646\u062f \u0635\u062f \u06cc\u0627 \u062d\u062a\u06cc \u0647\u0632\u0627\u0631 \u06a9\u0627\u0644\u0631\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\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\/weight-gain-during-pregnancy\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0645\u0642\u062f\u0627\u0631 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u062f\u0631 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc<\/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\"><strong>\u0622\u06cc\u0627 \u06a9\u0627\u0644\u0631\u06cc \u0634\u0645\u0627\u0631\u06cc \u0631\u0648\u0634 \u062e\u0648\u0628\u06cc \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \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\">\u0628\u0644\u0647 \u06a9\u0627\u0644\u0631\u06cc \u0634\u0645\u0627\u0631\u06cc \u06cc\u06a9 \u0631\u0648\u0634 \u0645\u0624\u062b\u0631 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0627\u0633\u062a \u0632\u06cc\u0631\u0627 \u0634\u0645\u0627 \u0631\u0627 \u062f\u0631 \u0648\u0636\u0639\u06cc\u062a \u00ab\u06a9\u0627\u0644\u0631\u06cc \u0646\u0642\u0635\u0627\u0646\u00bb \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u062f\u0647\u062f. \u0648\u0636\u0639\u06cc\u062a \u06a9\u0627\u0644\u0631\u06cc \u0646\u0642\u0635\u0627\u0646 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a. <strong>\u0627\u06af\u0631 \u0634\u0645\u0627 \u0631\u0648\u0632\u0627\u0646\u0647 \u06f5\u06f0\u06f0 \u06a9\u0627\u0644\u0631\u06cc \u06a9\u0645\u062a\u0631 \u0645\u0635\u0631\u0641 \u06a9\u0646\u06cc\u062f\u060c \u062f\u0631 \u0647\u0641\u062a\u0647 \u062a\u0642\u0631\u06cc\u0628\u0627 \u06f1 \u06a9\u06cc\u0644\u0648 \u0648\u0632\u0646 \u06a9\u0645 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f.<\/strong><\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>\u0645\u0637\u0627\u0644\u0639\u0627\u062a \u0646\u0634\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f \u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u06a9\u0627\u0644\u0631\u06cc \u0634\u0645\u0627\u0631\u06cc \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f\u060c \u0646\u0633\u0628\u062a \u0628\u0647 \u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u0627\u06cc\u0646 \u06a9\u0627\u0631 \u0631\u0627 \u0646\u0645\u06cc\u200c\u06a9\u0646\u0646\u062f\u060c \u0648\u0632\u0646 \u0628\u06cc\u0634\u062a\u0631\u06cc \u06a9\u0645 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f.<\/strong><\/p>\n<\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0627 \u0627\u06cc\u0646 \u062d\u0627\u0644\u060c \u06a9\u0627\u0644\u0631\u06cc \u0634\u0645\u0627\u0631\u06cc \u0647\u0645\u06cc\u0634\u0647 \u0628\u0631\u0627\u06cc \u0647\u0645\u0647 \u062f\u0631 \u062f\u0631\u0627\u0632\u0645\u062f\u062a \u067e\u0627\u06cc\u062f\u0627\u0631 \u06cc\u0627 \u0639\u0645\u0644\u06cc \u0646\u06cc\u0633\u062a \u0648 \u0639\u0648\u0627\u0645\u0644 \u062f\u06cc\u06af\u0631\u06cc \u0645\u0627\u0646\u0646\u062f \u06a9\u06cc\u0641\u06cc\u062a \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc\u060c \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0648 \u0648\u0631\u0632\u0634 \u0646\u06cc\u0632 \u0646\u0642\u0634 \u0645\u0647\u0645\u06cc \u0627\u06cc\u0641\u0627 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f. \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\/does-calorie-counting-work\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0631\u0698\u06cc\u0645 \u06a9\u0627\u0644\u0631\u06cc \u0634\u0645\u0627\u0631\u06cc<\/a>\u00bb<\/strong> \u0631\u0627 \u0645\u0637\u0627\u0644\u0639\u0647 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u062f\u0631\u0628\u0627\u0631\u0647 \u0686\u06cc\u0633\u062a\u06cc \u0648 \u0686\u06af\u0648\u0646\u06af\u06cc \u0627\u06cc\u0646 \u0631\u0698\u06cc\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<h2 class=\"wp-block-heading\" id=\"\u0641\u0627\u06a9\u062a\u0648\u0631\u0647\u0627\u06cc-\u0645\u0648\u062b\u0631-\u0628\u0631-\u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645-\u067e\u0627\u06cc\u0647\">\u0641\u0627\u06a9\u062a\u0648\u0631\u0647\u0627\u06cc \u0645\u0648\u062b\u0631 \u0628\u0631 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647<\/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 \u0645\u062d\u0627\u0633\u0628\u0647 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647 \u06cc\u0627 \u0647\u0645\u0627\u0646 \u0645\u062d\u0627\u0633\u0628\u0647 \u06a9\u0627\u0644\u0631\u06cc \u067e\u0627\u06cc\u0647 \u0628\u062f\u0646\u060c \u0628\u0627\u06cc\u062f \u0686\u0646\u062f \u0641\u0627\u06a9\u062a\u0648\u0631 \u0645\u0647\u0645 \u0631\u0627 \u0644\u062d\u0627\u0638 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0628\u0647 \u0646\u062a\u06cc\u062c\u0647 \u062f\u0642\u06cc\u0642\u200c\u062a\u0631\u06cc \u0631\u0633\u06cc\u062f. \u0627\u06cc\u0646 \u0641\u0627\u06a9\u062a\u0648\u0631\u0647\u0627 \u0631\u0627 \u062f\u0631 \u0647\u0645\u06cc\u0646 \u0628\u062e\u0634 \u0645\u0639\u0631\u0641\u06cc \u0645\u06cc\u200c\u06a9\u0646\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\" id=\"1-\u0633\u0646\">\u06f1. \u0633\u0646<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">BMR \u062f\u0631 \u06a9\u0648\u062f\u06a9\u0627\u0646 \u0648 \u0646\u0648\u062c\u0648\u0627\u0646\u0627\u0646 \u0628\u0627\u0644\u0627 \u0648 \u062f\u0631 \u0645\u06cc\u0627\u0646\u0633\u0627\u0644\u0627\u0646 \u067e\u0627\u06cc\u06cc\u0646 \u0627\u0633\u062a. \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0628\u062f\u0646 \u0628\u0647 \u062f\u0644\u06cc\u0644 \u0627\u0632 \u062f\u0633\u062a \u062f\u0627\u062f\u0646 \u0628\u0627\u0641\u062a \u0639\u0636\u0644\u0627\u0646\u06cc\u060c \u062a\u063a\u06cc\u06cc\u0631\u0627\u062a \u0647\u0648\u0631\u0645\u0648\u0646\u06cc \u0648 \u0639\u0635\u0628\u06cc \u0628\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0633\u0646 \u067e\u0627\u06cc\u06cc\u0646 \u0645\u06cc\u200c\u0622\u06cc\u062f \u0648 \u0627\u06cc\u0646 \u0627\u0645\u0631 \u06cc\u06a9 \u0627\u062a\u0641\u0627\u0642 \u0637\u0628\u06cc\u0639\u06cc \u062f\u0631 \u0628\u062f\u0646 \u0627\u0646\u0633\u0627\u0646 \u0627\u0633\u062a. \u0628\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0633\u0646\u060c \u0628\u062f\u0646 \u0628\u0647 \u0627\u0646\u0631\u0698\u06cc \u06a9\u0645\u062a\u0631\u06cc \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u0627\u0633\u0627\u0633\u06cc \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0639\u0645\u0648\u0644\u0627 \u0627\u0641\u0631\u0627\u062f \u0628\u0627 \u0628\u0627\u0644\u0627 \u0631\u0641\u062a\u0646 \u0633\u0646\u060c \u0648\u0632\u0646\u200c\u0634\u0627\u0646 \u0628\u06cc\u0634\u062a\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0627\u06cc\u0646 \u0627\u0647\u0645\u06cc\u062a \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0628\u0627\u0646\u0648\u0627\u0646 \u0648 \u0622\u0642\u0627\u06cc\u0627\u0646 \u0645\u0633\u0646 \u0631\u0627 \u0646\u0634\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f. \u0627\u0632 \u0637\u0631\u0641\u06cc \u0646\u0648\u0632\u0627\u062f\u0627\u0646 \u0648 \u06a9\u0648\u062f\u06a9\u0627\u0646 \u0628\u0647 \u062f\u0644\u06cc\u0644 \u0631\u0634\u062f \u0648 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u0627\u0646\u0631\u0698\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0628\u0631\u0627\u06cc \u062d\u0641\u0638 \u062f\u0645\u0627\u06cc \u0628\u062f\u0646 BMR&nbsp;\u0628\u0627\u0644\u0627\u062a\u0631\u06cc \u062f\u0627\u0631\u0646\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\/2021\/06\/bmr-5.jpg\" alt=\"\u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647\" class=\"wp-image-80955\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/06\/bmr-5.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/06\/bmr-5-300x178.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\" id=\"2-\u062c\u0646\u0633\u06cc\u062a\">\u06f2. \u062c\u0646\u0633\u06cc\u062a<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u062d\u0627\u0633\u0628\u0647 \u06a9\u0627\u0644\u0631\u06cc \u067e\u0627\u06cc\u0647 \u0628\u062f\u0646 \u06cc\u0627 \u0647\u0645\u0627\u0646 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647 \u0628\u0631\u0627\u0633\u0627\u0633 \u062c\u0646\u0633\u06cc\u062a \u0645\u062a\u0641\u0627\u0648\u062a \u0627\u0633\u062a. \u062a\u0648\u062f\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc \u0645\u0631\u062f\u0627\u0646 \u0628\u06cc\u0634\u062a\u0631 \u0627\u0633\u062a \u0648 \u0628\u0647 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\u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u062a\u0627 \u062f\u0631 \u0633\u0644\u0627\u0645\u062a\u06cc \u0648 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u062e\u0648\u062f \u062a\u063a\u06cc\u06cc\u0631\u06cc \u0627\u06cc\u062c\u0627\u062f \u06a9\u0646\u06cc\u062f. \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u0628\u0631\u0627\u06cc \u0634\u0645\u0627 \u0645\u06cc\u200c\u06af\u0648\u06cc\u062f \u06a9\u0647 \u0686\u0647 \u0639\u0648\u0627\u0645\u0644\u06cc \u0631\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u06a9\u0646\u062a\u0631\u0644 \u06a9\u0646\u06cc\u062f\u060c \u062a\u0627 \u0645\u06cc\u0632\u0627\u0646 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0628\u062f\u0646 \u0634\u0645\u0627 \u0628\u0647\u0628\u0648\u062f \u06cc\u0627\u0628\u062f \u0648 \u0628\u0647 \u0627\u0647\u062f\u0627\u0641 \u0633\u0644\u0627\u0645\u062a\u06cc \u0648 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u062e\u0648\u062f \u0628\u0631\u0633\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\" id=\"3-\u0648\u0631\u0632\u0634\">\u06f3. \u0648\u0631\u0632\u0634<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0631\u0632\u0634 \u0628\u0627\u06cc\u062f \u062c\u0632\u0621 \u062c\u062f\u0627\u0646\u0634\u062f\u0646\u06cc \u0632\u0646\u062f\u06af\u06cc \u0628\u0627\u0634\u062f. \u0647\u0645\u0627\u0646\u200c\u0637\u0648\u0631\u06a9\u0647 \u0645\u06cc\u200c\u062f\u0627\u0646\u06cc\u062f \u0627\u0646\u062c\u0627\u0645 \u0648\u0631\u0632\u0634 \u0628\u0647 \u062e\u0648\u062f\u06cc \u062e\u0648\u062f \u06a9\u0627\u0644\u0631\u06cc \u0645\u0635\u0631\u0641 \u0645\u06cc\u200c\u06a9\u0646\u062f\u061b \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0647\u0646\u06af\u0627\u0645 \u0648\u0631\u0632\u0634 \u0628\u0647 \u0635\u0648\u0631\u062a \u0645\u0631\u062a\u0628 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cta-box__header--no-border\">\r\n            <div class=\"cta-box__header-title font-weight-bold\">\u0639\u0636\u0644\u0647\u200c\u0627\u06cc \u06a9\u0647 \u062a\u0648 \u062e\u0648\u0646\u0647 \u0645\u06cc\u200c\u0633\u0627\u0632\u06cc \u06cc\u0647 \u0686\u06cc\u0632 \u062f\u06cc\u06af\u0647\u200c\u0633!<\/div>\r\n        <\/div>\r\n        <div class=\"cta-box__body cta-box__body--white pb-5\">\u0628\u0627 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0627\u0632 \u062e\u0648\u0646\u0647 \u0648\u0631\u0632\u0634 \u06a9\u0646.<\/div>\r\n        <a\r\n          href=\"https:\/\/fitamin.ir\/landings\/home-workout?input_channel_code=fitamin-article-form&content_code=cta_home_workout_2\"\r\n          class=\"cta-box__form-btn cta-box__form-btn--block py-4\"\r\n        >\u062f\u0631\u06cc\u0627\u0641\u062a \u0628\u0631\u0646\u0627\u0645\u0647<\/a>\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\" id=\"4-\u0645\u0646\u06cc\u0632\u06cc\u0645-\u06a9\u0644\u0633\u06cc\u0645-\u0648-\u0648\u06cc\u062a\u0627\u0645\u06cc\u0646-d\">\u06f4. \u0645\u0646\u06cc\u0632\u06cc\u0645 \u06a9\u0644\u0633\u06cc\u0645 \u0648 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 D<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0637\u0628\u0642 \u0645\u0637\u0627\u0644\u0639\u0627\u062a\u060c \u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 D \u0648 \u06a9\u0644\u0633\u06cc\u0645 \u0628\u06cc\u0634\u062a\u0631\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f\u060c \u0627\u0633\u062a\u062e\u0648\u0627\u0646\u200c\u0647\u0627\u06cc \u0633\u0627\u0644\u0645\u200c\u062a\u0631\u06cc \u062f\u0627\u0631\u0646\u062f \u0648 \u0647\u0645\u0686\u0646\u06cc\u0646 \u0645\u06a9\u0627\u0646\u06cc\u0633\u0645 \u0628\u0647\u062a\u0631\u06cc \u0628\u0631\u0627\u06cc \u062a\u0646\u0638\u06cc\u0645 \u0686\u0631\u0628\u06cc \u0648 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alt=\"\u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647\" class=\"wp-image-80957\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/06\/bmr-1.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/06\/bmr-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\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"6-\u0639\u0636\u0644\u0647\">\u06f5. \u0639\u0636\u0644\u0647<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u0628\u062f\u0646 \u0631\u0627 \u0628\u0647 \u06cc\u06a9 \u0633\u0631\u0632\u0645\u06cc\u0646 \u062a\u0634\u0628\u06cc\u0647 \u06a9\u0646\u06cc\u0645\u060c \u0639\u0636\u0644\u0627\u062a \u062f\u0631 \u062d\u06a9\u0645 \u06af\u0646\u062c\u200c\u0647\u0627\u06cc \u0633\u0631\u0632\u0645\u06cc\u0646 \u0647\u0633\u062a\u0646\u062f. \u0628\u0627\u0641\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u062f\u0648\u0646 \u0686\u0631\u0628\u06cc \u06a9\u0627\u0644\u0631\u06cc \u0628\u0627\u0644\u0627\u06cc\u06cc \u0645\u0635\u0631\u0641 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f. \u0648\u0631\u0632\u0634 \u0645\u0646\u0638\u0645 \u0628\u0627\u0639\u062b \u0627\u0641\u0632\u0627\u06cc\u0634 \u062a\u0648\u062f\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0628\u0647 \u0628\u062f\u0646 \u0645\u06cc\u200c\u0622\u0645\u0648\u0632\u062f \u06a9\u0647 \u06a9\u06cc\u0644\u0648\u0698\u0648\u0644 \u0631\u0627 \u0628\u0627 \u0633\u0631\u0639\u062a \u0628\u06cc\u0634\u062a\u0631\u06cc \u0628\u0633\u0648\u0632\u0627\u0646\u062f\u060c \u062d\u062a\u06cc \u062f\u0631 \u062d\u0627\u0644\u062a \u0627\u0633\u062a\u0631\u0627\u062d\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\" id=\"7-\u0645\u0642\u062f\u0627\u0631-\u0686\u0631\u0628\u06cc-\u0628\u062f\u0646\">\u06f6. \u0645\u0642\u062f\u0627\u0631 \u0686\u0631\u0628\u06cc \u0628\u062f\u0646<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u0644\u0648\u0644\u200c\u0647\u0627\u06cc \u0686\u0631\u0628\u06cc \u00ab\u062a\u0646\u0628\u0644\u00bb \u0647\u0633\u062a\u0646\u062f \u0648 \u06a9\u06cc\u0644\u0648\u0698\u0648\u0644 \u0628\u0633\u06cc\u0627\u0631 \u06a9\u0645\u062a\u0631\u06cc \u0646\u0633\u0628\u062a \u0628\u0647 \u0633\u0627\u06cc\u0631 \u0628\u0627\u0641\u062a\u200c\u0647\u0627 \u0648 \u0627\u0646\u062f\u0627\u0645\u200c\u0647\u0627\u06cc \u0628\u062f\u0646 \u0645\u06cc\u200c\u0633\u0648\u0632\u0627\u0646\u0646\u062f. \u0627\u06af\u0631 \u0628\u062f\u0646 \u0634\u0645\u0627 \u062f\u0631\u0635\u062f \u0686\u0631\u0628\u06cc \u0628\u0627\u0644\u0627\u06cc\u06cc \u062f\u0627\u0631\u062f\u060c \u067e\u0633 \u0633\u0648\u062e\u062a\u200c\u0648\u0633\u0627\u0632 \u067e\u0627\u06cc\u0647 \u0628\u062f\u0646\u200c\u062a\u0627\u0646 \u0647\u0645 \u067e\u0627\u06cc\u06cc\u0646 \u0627\u0633\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\" id=\"8-\u0646\u0648\u0639-\u0631\u0698\u06cc\u0645\">\u06f7. \u0646\u0648\u0639 \u0631\u0698\u06cc\u0645<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u062e\u0648\u0631\u062f\u0646 \u063a\u0630\u0627\u0647\u0627\u06cc \u062e\u06cc\u0644\u06cc \u06a9\u0645 \u0648 \u0631\u0698\u06cc\u0645\u200c\u0647\u0627\u06cc \u062e\u06cc\u0644\u06cc \u0641\u0642\u06cc\u0631 \u0628\u062f\u0646 \u0631\u0627 \u0648\u0627\u0631\u062f \u0634\u0631\u0627\u06cc\u0637 \u0642\u062d\u0637\u06cc \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0634\u0631\u0627\u06cc\u0637 \u0642\u062d\u0637\u06cc \u06cc\u0639\u0646\u06cc \u0648\u0642\u062a\u06cc \u06a9\u0647 \u0628\u062f\u0646 \u0641\u06a9\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f\u060c \u063a\u0630\u0627\u06cc \u062e\u06cc\u0644\u06cc \u06a9\u0645\u06cc \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f\u060c \u067e\u0633 \u0628\u0627\u06cc\u062f \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0631\u0627 \u062a\u0627 \u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u062f \u0648 \u0627\u0646\u0631\u0698\u06cc \u06a9\u0645\u06cc \u0647\u0645 \u0645\u0635\u0631\u0641 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u062f\u0627\u0645\u0647 \u062f\u0627\u062f\u0646 \u0628\u0647 \u0631\u0698\u06cc\u0645\u200c\u0647\u0627\u06cc \u062e\u06cc\u0644\u06cc \u06a9\u0645\u200c\u06a9\u0627\u0644\u0631\u06cc\u060c \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0631\u0627 \u062a\u0627 \u06f1\u06f5\u066a \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f \u0648 \u0627\u06af\u0631 \u0628\u0627\u0641\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0631\u0627 \u0647\u0645 \u062f\u0631 \u0627\u06cc\u0646 \u0628\u06cc\u0646 \u0627\u0632 \u062f\u0633\u062a \u062f\u0647\u06cc\u062f (\u06a9\u0647 \u0628\u0633\u06cc\u0627\u0631 \u0645\u062d\u062a\u0645\u0644 \u0627\u0633\u062a) \u0646\u0631\u062e \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0628\u06cc\u0634\u062a\u0631 \u0648 \u0628\u06cc\u0634\u062a\u0631 \u0647\u0645 \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u06cc\u0627\u0628\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\/popular-diets-of-the-year\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0645\u0639\u0631\u0641\u06cc \u067e\u0631\u0637\u0631\u0641\u062f\u0627\u0631\u062a\u0631\u06cc\u0646 \u0631\u0698\u06cc\u0645\u200c\u0647\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u062f\u0631 \u062f\u0646\u06cc\u0627<br \/>\n<\/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\" id=\"5-\u0622\u0647\u0646\">\u06f8. \u0622\u0647\u0646<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0622\u0647\u0646 \u0627\u0635\u0644\u06cc\u200c\u062a\u0631\u06cc\u0646 \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u0647 \u0627\u0646\u062a\u0642\u0627\u0644 \u0627\u06a9\u0633\u06cc\u0698\u0646 \u0628\u0647 \u0633\u0644\u0648\u0644\u200c\u0647\u0627\u06cc \u0628\u062f\u0646 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0646\u062f\u0627\u0634\u062a\u0646 \u0645\u0642\u062f\u0627\u0631 \u0645\u0646\u0627\u0633\u0628 \u0622\u0647\u0646 \u062f\u0631 \u0628\u062f\u0646\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0634\u0645\u0627 \u0631\u0627 \u06a9\u0646\u062f \u06a9\u0631\u062f\u0647 \u0648 \u0627\u0632 \u0627\u06cc\u0646 \u0631\u0648 \u0628\u0631 \u0633\u0644\u0627\u0645\u062a \u0628\u062f\u0646 \u062a\u0623\u062b\u06cc\u0631 \u0645\u0646\u0641\u06cc \u0628\u06af\u0630\u0627\u0631\u062f. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc\u062f \u0628\u062f\u0646 \u0634\u0645\u0627 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0645\u0646\u0627\u0633\u0628\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f\u060c \u0645\u0647\u0645 \u0627\u0633\u062a \u06a9\u0647 \u0633\u0637\u062d \u0622\u0647\u0646 \u062e\u0648\u062f \u0631\u0627 \u06a9\u0646\u062a\u0631\u0644 \u06a9\u0646\u06cc\u062f. \u0633\u0637\u062d \u0622\u0647\u0646 \u0631\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u0628\u0627 \u0645\u0635\u0631\u0641 \u063a\u0630\u0627\u0647\u0627\u06cc \u063a\u0646\u06cc \u0627\u0632 \u0622\u0647\u0646 \u0645\u0627\u0646\u0646\u062f <strong><a href=\"https:\/\/fitamin.ir\/mag\/amazing-benefits-of-spinach\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0633\u0641\u0646\u0627\u062c <\/a><\/strong>\u06cc\u0627 \u0627\u0641\u0632\u0648\u062f\u0646 \u0645\u06a9\u0645\u0644 \u0628\u0647 \u0631\u0698\u06cc\u0645 \u0631\u0648\u0632\u0627\u0646\u0647\u060c \u0628\u0627\u0644\u0627 \u0628\u0631\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\/2021\/06\/bmr-6.jpg\" alt=\"\u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647\" class=\"wp-image-80961\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/06\/bmr-6.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/06\/bmr-6-300x178.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\" id=\"9-\u0627\u0633\u062a\u0639\u062f\u0627\u062f-\u0698\u0646\u062a\u06cc\u06a9\u06cc\">\u06f9. \u0627\u0633\u062a\u0639\u062f\u0627\u062f \u0698\u0646\u062a\u06cc\u06a9\u06cc<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u06cc\u0632\u0627\u0646 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647 \u0634\u0645\u0627 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u062a\u0627 \u062d\u062f\u06cc \u062a\u0648\u0633\u0637 \u0698\u0646\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u062a\u0639\u06cc\u06cc\u0646 \u0634\u0648\u062f. \u0627\u06cc\u0646 \u0645\u0648\u0631\u062f \u0647\u0645 \u062a\u062d\u062a \u06a9\u0646\u062a\u0631\u0644 \u0634\u0645\u0627 \u0646\u06cc\u0633\u062a \u0648 \u0648\u0631\u0627\u062b\u062a \u0648 \u0698\u0646\u062a\u06cc\u06a9 \u0634\u0645\u0627 \u0628\u0631 \u0645\u06cc\u0632\u0627\u0646 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645\u200c\u062a\u0627\u0646 \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\n<h3 class=\"wp-block-heading\" id=\"10-\u0627\u062e\u062a\u0644\u0627\u0644\u0627\u062a-\u0647\u0648\u0631\u0645\u0648\u0646\u06cc-\u0648-\u0639\u0635\u0628\u06cc\">\u06f1\u06f0. \u0627\u062e\u062a\u0644\u0627\u0644\u0627\u062a \u0647\u0648\u0631\u0645\u0648\u0646\u06cc \u0648 \u0639\u0635\u0628\u06cc<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">BMR \u062a\u0648\u0633\u0637 \u0633\u06cc\u0633\u062a\u0645\u200c\u0647\u0627\u06cc \u0639\u0635\u0628\u06cc \u0648 \u0647\u0648\u0631\u0645\u0648\u0646\u06cc \u0628\u062f\u0646 \u06a9\u0646\u062a\u0631\u0644 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0639\u062f\u0645 \u062a\u0639\u0627\u062f\u0644 \u0647\u0648\u0631\u0645\u0648\u0646\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0631 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645\u200c\u062a\u0627\u0646 \u062a\u0627\u062b\u06cc\u0631 \u0628\u06af\u0630\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\" id=\"11-\u062f\u0645\u0627\u06cc-\u0645\u062d\u06cc\u0637\">\u06f1\u06f1. \u062f\u0645\u0627\u06cc \u0645\u062d\u06cc\u0637<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u062f\u0645\u0627 \u0628\u0633\u06cc\u0627\u0631 \u06a9\u0645 \u06cc\u0627 \u0628\u0633\u06cc\u0627\u0631 \u0632\u06cc\u0627\u062f \u0628\u0627\u0634\u062f\u060c \u0628\u062f\u0646 \u0628\u0631\u0627\u06cc \u062d\u0641\u0638 \u062f\u0645\u0627\u06cc \u0637\u0628\u06cc\u0639\u06cc \u062e\u0648\u062f \u0645\u062c\u0628\u0648\u0631 \u0627\u0633\u062a \u0628\u06cc\u0634\u062a\u0631 \u06a9\u0627\u0631 \u06a9\u0646\u062f. \u0647\u0645\u06cc\u0646 \u0627\u0645\u0631 \u0628\u0627\u0639\u062b \u0627\u0641\u0632\u0627\u06cc\u0634 BMR \u0634\u0645\u0627 \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\n<h3 class=\"wp-block-heading\" id=\"12-\u0639\u0641\u0648\u0646\u062a-\u06cc\u0627-\u0628\u06cc\u0645\u0627\u0631\u06cc\">\u06f1\u06f2. \u0639\u0641\u0648\u0646\u062a \u06cc\u0627 \u0628\u06cc\u0645\u0627\u0631\u06cc<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647 \u062f\u0631 \u062d\u06cc\u0646 \u0628\u06cc\u0645\u0627\u0631\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc\u200c\u06cc\u0627\u0628\u062f\u061b \u0632\u06cc\u0631\u0627 \u0628\u062f\u0646 \u0628\u0631\u0627\u06cc \u0633\u0627\u062e\u062a\u0646 \u0628\u0627\u0641\u062a\u200c\u0647\u0627\u06cc \u062c\u062f\u06cc\u062f \u0648 \u0627\u06cc\u062c\u0627\u062f \u067e\u0627\u0633\u062e \u0627\u06cc\u0645\u0646\u06cc \u0645\u062c\u0628\u0648\u0631 \u0627\u0633\u062a \u06a9\u0647 \u0628\u06cc\u0634\u062a\u0631 \u06a9\u0627\u0631 \u06a9\u0646\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\/2021\/06\/bmr-8.jpg\" alt=\"\u0645\u062d\u0627\u0633\u0628\u0647 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647\" class=\"wp-image-80975\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/06\/bmr-8.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/06\/bmr-8-300x178.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\" id=\"13-\u062f\u0627\u0631\u0648\u0647\u0627\">\u06f1\u06f3. \u062f\u0627\u0631\u0648\u0647\u0627<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0635\u0631\u0641 \u0627\u0646\u0648\u0627\u0639 \u062f\u0627\u0631\u0648\u0647\u0627 \u0645\u0627\u0646\u0646\u062f \u06a9\u0627\u0641\u0626\u06cc\u0646 \u06cc\u0627 \u0646\u06cc\u06a9\u0648\u062a\u06cc\u0646\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0628\u0631 BMR \u0634\u0645\u0627 \u062a\u0627\u062b\u06cc\u0631 \u0628\u06af\u0630\u0627\u0631\u0646\u062f \u0648 \u0622\u0646 \u0631\u0627 \u062a\u0627\u062d\u062f\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\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\" id=\"14-\u06a9\u0645\u0628\u0648\u062f-\u0645\u0646\u0627\u0628\u0639-\u0645\u0639\u062f\u0646\u06cc\">\u06f1\u06f4. \u06a9\u0645\u0628\u0648\u062f \u0645\u0646\u0627\u0628\u0639 \u0645\u0639\u062f\u0646\u06cc<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u06a9\u0645\u0628\u0648\u062f \u0645\u0646\u0627\u0628\u0639 \u0645\u0639\u062f\u0646\u06cc \u0628\u0647\u200c\u0639\u0646\u0648\u0627\u0646 \u0645\u062b\u0627\u0644 \u0631\u0698\u06cc\u0645 \u06a9\u0645 \u06cc\u062f \u0628\u0627\u0639\u062b \u06a9\u0627\u0647\u0634 \u0639\u0645\u0644\u06a9\u0631\u062f \u062a\u06cc\u0631\u0648\u0626\u06cc\u062f \u0648 \u06a9\u0627\u0647\u0634 \u0633\u0648\u062e\u062a\u200c\u0648\u0633\u0627\u0632 \u0628\u062f\u0646 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0628\u0627 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0645\u0646\u0627\u0633\u0628\u060c \u0646\u0647\u200c\u062a\u0646\u0647\u0627 \u0642\u0627\u062f\u0631 \u062e\u0648\u0627\u0647\u06cc\u062f \u0628\u0648\u062f \u0628\u0647 \u0648\u0632\u0646\u06cc \u0633\u0627\u0644\u0645 \u062f\u0633\u062a \u067e\u06cc\u062f\u0627 \u06a9\u0646\u06cc\u062f\u060c \u0628\u0644\u06a9\u0647  \u0633\u0628\u06a9 \u0632\u0646\u062f\u06af\u06cc \u0633\u0627\u0644\u0645\u200c\u062a\u0631\u06cc \u062e\u0648\u0627\u0647\u06cc\u062f \u062f\u0627\u0634\u062a.<\/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\" id=\"\u0646\u062d\u0648\u0647-\u0627\u0641\u0632\u0627\u06cc\u0634-bmr-\u0648-\u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645-\u067e\u0627\u06cc\u0647\">\u0646\u062d\u0648\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 BMR \u0648 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647<\/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\u0627 \u0686\u0646\u062f \u0631\u0627\u0647\u06a9\u0627\u0631 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0627\u062f. \u0627\u06a9\u0646\u0648\u0646 \u0686\u0646\u062f \u0631\u0648\u0634 \u062a\u0636\u0645\u06cc\u0646\u06cc \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0648 \u0633\u0648\u062e\u062a \u0648 \u0633\u0627\u0632 \u0628\u062f\u0646 \u0628\u0647 \u0634\u0645\u0627 \u0645\u0639\u0631\u0641\u06cc \u0645\u06cc\u200c\u06a9\u0646\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\" id=\"\u06f1-\u0645\u0635\u0631\u0641-\u067e\u0631\u0648\u062a\u0626\u06cc\u0646-\u06a9\u0627\u0641\u06cc\">\u06f1. \u0645\u0635\u0631\u0641 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u06a9\u0627\u0641\u06cc<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u063a\u0630\u0627 \u062e\u0648\u0631\u062f\u0646 \u0633\u0648\u062e\u062a\u200c\u0648\u0633\u0627\u0632 \u0628\u062f\u0646 \u0631\u0627 \u0628\u0631\u0627\u06cc \u0686\u0646\u062f \u0633\u0627\u0639\u062a \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u062f. \u0627\u06cc\u0646 \u0627\u062b\u0631 \u062d\u0631\u0627\u0631\u062a\u06cc\u0650 \u063a\u0630\u0627 (TEF) \u0646\u0627\u0645\u06cc\u062f\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u062b\u0631 \u062d\u0631\u0627\u0631\u062a\u06cc \u063a\u0630\u0627 \u06cc\u0639\u0646\u06cc \u06a9\u0627\u0644\u0631\u06cc \u06a9\u0647 \u0628\u0631\u0627\u06cc \u0647\u0636\u0645\u060c \u062c\u0630\u0628 \u0648 \u0641\u0631\u0622\u0648\u0631\u06cc \u0645\u0648\u0627\u062f \u0645\u063a\u0630\u06cc \u062f\u0631 \u0648\u0639\u062f\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0634\u0645\u0627 \u0645\u0635\u0631\u0641 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0628\u06cc\u0634\u062a\u0631\u06cc\u0646 \u0645\u06cc\u0632\u0627\u0646 TEF \u0631\u0627 \u062f\u0627\u0631\u062f. \u0645\u0635\u0631\u0641 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0645\u06cc\u0632\u0627\u0646 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0634\u0645\u0627 \u0631\u0627 \u062a\u0627 \u06f1\u06f5-\u06f3\u06f0\u066a \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f \u06a9\u0647 \u0646\u0633\u0628\u062a \u0628\u0647 \u062f\u0648 \u062f\u0631\u0634\u062a \u0645\u063a\u0630\u06cc \u062f\u06cc\u06af\u0631\u060c \u0628\u0633\u06cc\u0627\u0631 \u0628\u0627\u0644\u0627\u062a\u0631 \u0627\u0633\u062a. \u0627\u062b\u0631 \u062d\u0631\u0627\u0631\u062a\u06cc \u063a\u0630\u0627 \u0628\u0631\u0627\u06cc \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u06f5-\u06f1\u06f0\u066a \u0648 \u0628\u0631\u0627\u06cc \u0686\u0631\u0628\u06cc \u06f0-\u06f3\u066a \u0627\u0633\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0645\u0686\u0646\u06cc\u0646 \u0646\u0634\u0627\u0646 \u062f\u0627\u062f\u0647 \u0634\u062f\u0647 \u0627\u0633\u062a \u06a9\u0647 \u062e\u0648\u0631\u062f\u0646\u0650 <a href=\"https:\/\/fitamin.ir\/mag\/12-yummy-high-protein-and-low-fat-food\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u063a\u0630\u0627\u06cc \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u06cc<\/strong><\/a> \u062a\u0627 \u0645\u062f\u062a \u0637\u0648\u0644\u0627\u0646\u06cc\u200c\u062a\u0631\u06cc \u0634\u0645\u0627 \u0631\u0627 \u0633\u06cc\u0631 \u0646\u06af\u0647 \u0645\u06cc\u200c\u062f\u0627\u0631\u062f \u0648 \u0627\u0632 \u067e\u0631\u062e\u0648\u0631\u06cc \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0645\u06cc\u200c\u06a9\u0646\u062f. \u06cc\u06a9 \u0645\u0637\u0627\u0644\u0639\u0647 \u06a9\u0648\u0686\u06a9 \u0646\u0634\u0627\u0646 \u062f\u0627\u062f \u06a9\u0647 \u0648\u0642\u062a\u06cc \u06f3\u06f0\u066a \u0627\u0632 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0631\u0627 \u0628\u0647 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0627\u062e\u062a\u0635\u0627\u0635 \u06cc\u0627\u0628\u062f\u060c \u0627\u0641\u0631\u0627\u062f \u0628\u0647\u200c\u0637\u0648\u0631 \u0645\u06cc\u0627\u0646\u06af\u06cc\u0646 \u0631\u0648\u0632\u0627\u0646\u0647 \u062d\u062f\u0648\u062f \u06f4\u06f4\u06f1 \u06a9\u0627\u0644\u0631\u06cc \u06a9\u0645\u062a\u0631 \u062f\u0631\u06cc\u0627\u0641\u062a \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0635\u0631\u0641 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0628\u06cc\u0634\u062a\u0631 \u0647\u0645\u0686\u0646\u06cc\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0627\u0632 \u062a\u062d\u0644\u06cc\u0644 \u0639\u0636\u0644\u0627\u062a \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u06a9\u0646\u062f. \u062d\u062a\u06cc \u0627\u06af\u0631 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0634\u0645\u0627 \u06a9\u0627\u0644\u0631\u06cc \u0628\u0633\u06cc\u0627\u0631 \u067e\u0627\u06cc\u06cc\u0646\u06cc \u062f\u0627\u0631\u062f (\u0627\u06cc\u0646 \u06a9\u0627\u0631 \u0627\u0634\u062a\u0628\u0627\u0647 \u0627\u0633\u062a \u0648 \u062a\u0648\u0635\u06cc\u0647 \u0646\u0645\u06cc\u200c\u0634\u0648\u062f)\u060c \u0627\u0645\u0627 \u062d\u062a\u06cc \u0627\u06af\u0631 \u0627\u06cc\u0646 \u06a9\u0627\u0631 \u0627\u0634\u062a\u0628\u0627\u0647 \u0631\u0627 \u0628\u0647 \u0634\u06a9\u0644 \u0628\u0647\u062a\u0631\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u0648 \u06a9\u0627\u0644\u0631\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a\u06cc \u0634\u0645\u0627 \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0628\u0627\u0634\u062f\u060c \u062a\u062d\u0644\u06cc\u0644 \u0639\u0636\u0644\u0627\u0646\u06cc\u200c\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u062d\u062f\u0627\u0642\u0644 \u0628\u0631\u0633\u0627\u0646\u06cc\u062f.<\/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-image size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2025\/09\/bmr.jpg\" alt=\"\u0645\u062d\u0627\u0633\u0628\u0647 \u0628\u06cc \u0627\u0645 \u0622\u0631 \u06cc\u0627 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647\" class=\"wp-image-81095\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2025\/09\/bmr.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2025\/09\/bmr-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/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\/high-protein-foods-for-weight-loss\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0645\u0639\u0631\u0641\u06cc \u06a9\u0627\u0645\u0644 \u063a\u0630\u0627\u0647\u0627\u06cc \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\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\" id=\"\u06f2-\u0627\u0646\u062c\u0627\u0645-\u062a\u0645\u0631\u06cc\u0646\u0627\u062a-\u067e\u0631\u0641\u0634\u0627\u0631-\u0645\u062a\u0646\u0627\u0648\u0628\">\u06f2. \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u067e\u0631\u0641\u0634\u0627\u0631 \u0645\u062a\u0646\u0627\u0648\u0628<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a HIIT \u06cc\u0627 \u0647\u0645\u0627\u0646 <em>\u067e\u0631\u0641\u0634\u0627\u0631 \u0645\u062a\u0646\u0627\u0648\u0628 \u0627\u06cc\u0646\u062a\u0631\u0648\u0627\u0644<\/em> \u0628\u0647 \u062e\u0648\u062f\u06cc \u062e\u0648\u062f \u06a9\u0627\u0644\u0631\u06cc\u200c\u0633\u0648\u0632\u06cc \u0628\u0627\u0644\u0627\u06cc\u06cc \u062f\u0627\u0631\u062f\u061b \u0627\u0645\u0627 \u0627\u0632 \u0622\u0646 \u0645\u0647\u0645\u200c\u062a\u0631 \u062e\u0627\u0635\u06cc\u062a \u06a9\u0627\u0644\u0631\u06cc\u200c\u0633\u0648\u0632\u06cc \u067e\u0633 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0627\u0633\u062a. \u062f\u0631 \u0648\u0627\u0642\u0639 \u062a\u0645\u0631\u06cc\u0646 \u062a\u0645\u0627\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f\u060c \u0627\u0645\u0627 \u06a9\u0648\u0631\u0647 \u06a9\u0627\u0644\u0631\u06cc\u200c\u0633\u0648\u0632\u06cc \u0647\u0645\u0686\u0646\u0627\u0646 \u0631\u0648\u0634\u0646 \u0627\u0633\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a HIIT \u062c\u0627\u06cc\u06af\u0632\u06cc\u0646 \u0645\u0646\u0627\u0633\u0628\u06cc \u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0627\u0631\u062f\u06cc\u0648 \u0627\u0633\u062a (\u0632\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0627\u0631\u062f\u06cc\u0648 \u0628\u0627\u0639\u062b \u0639\u0636\u0644\u0647\u200c\u0633\u0648\u0632\u06cc \u0627\u0633\u062a)\u061b \u0627\u0645\u0627 \u0627\u06af\u0631 \u062a\u0645\u0631\u06cc\u0646 \u0647\u06cc\u062a \u0631\u0627 \u0628\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u062e\u0648\u062f \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f\u060c \u0628\u0647 \u062c\u0632 \u0627\u06cc\u0646\u200c\u06a9\u0647 \u0627\u0632 \u0641\u0648\u0627\u06cc\u062f \u0647\u06cc\u062a \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0642\u0644\u0628 \u0648 \u0639\u0631\u0648\u0642 \u0628\u0647\u0631\u0647\u200c\u0645\u0646\u062f \u0645\u06cc\u200c\u0634\u0648\u06cc\u062f\u060c \u0627\u0632 \u0639\u0636\u0644\u0647\u200c\u0633\u0648\u0632\u06cc \u0647\u0645 \u062f\u0631 \u0627\u0645\u0627\u0646 \u062e\u0648\u0627\u0647\u06cc\u062f \u0645\u0627\u0646\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0645\u0631\u06cc\u0646 \u0647\u06cc\u062a\u060c \u062a\u0645\u0631\u06cc\u0646 \u062e\u0627\u0635\u06cc \u0646\u06cc\u0633\u062a\u061b \u0628\u0644\u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062f\u0648\u06cc\u062f\u0646 \u0631\u0648\u06cc \u062a\u0631\u062f\u0645\u06cc\u0644 \u0631\u0627 \u0628\u0647 \u0633\u0628\u06a9 \u0647\u06cc\u062a \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. \u0645\u062b\u0644\u0627 \u06cc\u06a9 \u0641\u0631\u062f \u0628\u062f\u0646\u0633\u0627\u0632 \u0628\u0627 \u06cc\u06a9 \u0641\u0631\u062f \u0639\u0627\u062f\u06cc \u062f\u0631 \u062d\u0627\u0644\u06cc\u200c\u06a9\u0647 \u0648\u0632\u0646 \u0648 \u0633\u0646 \u0648 \u062c\u0646\u0633\u06cc\u062a \u0628\u0631\u0627\u0628\u0631 \u062f\u0627\u0631\u0646\u062f\u060c \u0641\u0631\u062f \u0628\u062f\u0646\u0633\u0627\u0632 \u062f\u0631 \u062e\u0648\u0627\u0628\u060c \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u0641\u0631\u062f \u0639\u0627\u062f\u06cc \u06a9\u0627\u0644\u0631\u06cc \u0645\u06cc\u200c\u0633\u0648\u0632\u0627\u0646\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\/best-hiit-workouts\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u062a\u0645\u0631\u06cc\u0646 \u0627\u062e\u062a\u0635\u0627\u0635\u06cc \u0647\u06cc\u062a \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0686\u0631\u0628\u06cc\u200c\u0633\u0648\u0632\u06cc \u0648 \u0644\u0627\u063a\u0631\u06cc \u0633\u0631\u06cc\u0639<\/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\" id=\"\u06f3-\u0627\u0646\u062c\u0627\u0645-\u062a\u0645\u0631\u06cc\u0646\u0627\u062a-\u0628\u062f\u0646\u0633\u0627\u0632\u06cc\">\u06f3. \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u0628\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u06cc\u0646 \u0628\u062f\u0627\u0646 \u0645\u0639\u0646\u0627\u0633\u062a \u06a9\u0647 \u0627\u06af\u0631 \u0628\u062f\u0646 \u0634\u0645\u0627 \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u0627\u0634\u062f \u0634\u0645\u0627 \u0647\u0631 \u0631\u0648\u0632 \u06a9\u0627\u0644\u0631\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u0645\u06cc\u200c\u0633\u0648\u0632\u0627\u0646\u06cc\u062f\u060c \u062d\u062a\u06cc \u062f\u0631 \u062d\u0627\u0644\u062a \u0627\u0633\u062a\u0631\u0627\u062d\u062a. \u062f\u0631 \u0646\u062a\u06cc\u062c\u0647 \u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u0633\u0631\u06cc\u0639 \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0628\u062f\u0646\u060c \u0631\u0648\u06cc \u0622\u0648\u0631\u062f\u0646 \u0628\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u06cc\u06a9 \u06af\u0632\u06cc\u0646\u0647 \u0639\u0627\u0644\u06cc \u0627\u0633\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0639\u0636\u0644\u0647 \u062c\u062f\u06cc\u062f \u0628\u0633\u0627\u0632\u06cc\u062f (\u06a9\u0647 \u06a9\u0627\u0644\u0631\u06cc\u200c\u0633\u0648\u0632\u06cc \u0628\u0627\u0644\u0627\u06cc\u06cc \u0647\u0645 \u062f\u0627\u0631\u062f)<\/li>\n\n\n\n<li>\u0639\u0636\u0644\u0627\u062a \u0642\u0628\u0644\u06cc \u0631\u0627 \u062d\u0641\u0638 \u06a9\u0646\u06cc\u062f<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0645\u0631\u06cc\u0646 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0647\u0645 \u0641\u0642\u0637 \u0634\u0627\u0645\u0644 \u06a9\u0627\u0631 \u0628\u0627 \u062f\u0633\u062a\u06af\u0627\u0647 \u0646\u06cc\u0633\u062a\u061b \u0628\u0644\u06a9\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u062f\u0645\u0628\u0644\u060c <a href=\"https:\/\/fitamin.ir\/mag\/best-home-workouts-with-resistance-band\/\" target=\"_blank\" rel=\"noopener\"><strong>\u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u06a9\u0634 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/strong><\/a> \u0648 \u06cc\u0627 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u0648\u0632\u0646 \u0628\u062f\u0646 \u0647\u0645 \u0634\u0627\u0645\u0644 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0627\u0633\u062a. \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u0645\u0631\u0628\u06cc\u0627\u0646 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u062e\u0648\u0627\u0647\u06cc\u062f \u0628\u0631\u0627\u06cc \u0634\u0645\u0627 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc \u0627\u062e\u062a\u0635\u0627\u0635\u06cc \u0637\u0631\u0627\u062d\u06cc \u06a9\u0646\u0646\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\/all-facts-about-bodybuilding-as-a-sport\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0645\u0639\u0631\u0641\u06cc \u062a\u0645\u0627\u0645 \u0648 \u06a9\u0645\u0627\u0644 \u0648\u0631\u0632\u0634 \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\" id=\"\u06f4-\u062a\u062d\u0631\u06a9-\u0628\u06cc\u0634\u062a\u0631\">\u06f4. \u062a\u062d\u0631\u06a9 \u0628\u06cc\u0634\u062a\u0631<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0632\u06cc\u0627\u062f \u0646\u0634\u0633\u062a\u0646 \u0648 \u0628\u06cc\u200c\u062a\u062d\u0631\u06a9 \u0628\u0648\u062f\u0646 \u0628\u0631\u0627\u06cc \u0633\u0644\u0627\u0645\u062a\u06cc \u0634\u0645\u0627 \u0645\u0636\u0631 \u0627\u0633\u062a. \u0628\u0631\u062e\u06cc \u0627\u0632 \u06a9\u0627\u0631\u0634\u0646\u0627\u0633\u0627\u0646 \u0633\u0644\u0627\u0645\u062a\u06cc \u0648 \u0628\u0647\u062f\u0627\u0634\u062a \u062d\u062a\u06cc \u0622\u0646 \u0631\u0627 &#8220;\u0633\u06cc\u06af\u0627\u0631 \u06a9\u0634\u06cc\u062f\u0646 \u062c\u062f\u06cc\u062f&#8221; \u0646\u0627\u0645\u06cc\u062f\u0647\u200c\u0627\u0646\u062f. \u062f\u0644\u06cc\u0644 \u062a\u0627\u06a9\u06cc\u062f \u0632\u06cc\u0627\u062f \u0628\u0647 \u062a\u062d\u0631\u06a9 \u0631\u0648\u0632\u0645\u0631\u0647\u060c \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0646\u0634\u0633\u062a\u0646 \u0637\u0648\u0644\u0627\u0646\u06cc\u200c\u0645\u062f\u062a \u06a9\u0627\u0644\u0631\u06cc \u06a9\u0645\u06cc \u0645\u06cc\u200c\u0633\u0648\u0632\u0627\u0646\u062f\u060c \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0631\u0627 \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f \u0648 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0645\u0646\u062c\u0631\u0628\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u0634\u0648\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631 \u06a9\u0627\u0631 \u067e\u0634\u062a \u0645\u06cc\u0632\u0646\u0634\u06cc\u0646\u06cc \u062f\u0627\u0631\u06cc\u062f\u060c \u0628\u0631\u0627\u06cc \u0645\u062f\u062a \u06a9\u0648\u062a\u0627\u0647\u06cc \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u060c \u0647\u0631 \u0646\u06cc\u0645 \u0633\u0627\u0639\u062a \u06cc\u06a9 \u0628\u0627\u0631 \u0628\u0644\u0646\u062f \u0634\u0648\u06cc\u062f \u0648 \u062d\u0631\u06a9\u062a \u06a9\u0646\u06cc\u062f. \u0628\u0647 \u062c\u0627\u06cc \u0622\u0633\u0627\u0646\u0633\u0648\u0631 \u0627\u0632 \u067e\u0644\u0647 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f \u0648 \u062a\u0627 \u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u062d\u0631\u06a9\u062a \u0648\u0627 \u062f\u0627\u0631\u06cc\u062f.<\/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-image size-full\"><img decoding=\"async\" width=\"760\" height=\"450\" src=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/06\/bmr-2.jpg\" alt=\"\u0645\u062d\u0627\u0633\u0628\u0647 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0628\u062f\u0646\" class=\"wp-image-80962\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/06\/bmr-2.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/06\/bmr-2-300x178.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/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\" id=\"\u06f5-\u062e\u0648\u0627\u0628-\u0628\u0627\u06a9\u06cc\u0641\u06cc\u062a-\u0634\u0628\u0627\u0646\u0647\">\u06f5. \u062e\u0648\u0627\u0628 \u0628\u0627\u06a9\u06cc\u0641\u06cc\u062a \u0634\u0628\u0627\u0646\u0647<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u06a9\u0645\u0628\u0648\u062f \u062e\u0648\u0627\u0628 \u0628\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062e\u0637\u0631 \u0686\u0627\u0642\u06cc \u0645\u0631\u062a\u0628\u0637 \u0627\u0633\u062a. \u06a9\u0645\u0628\u0648\u062f \u062e\u0648\u0627\u0628 \u063a\u06cc\u0631 \u0627\u0632 \u0627\u06cc\u0646\u200c\u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062a\u0639\u0627\u062f\u0644 \u0647\u0648\u0631\u0645\u0648\u0646\u200c\u0647\u0627\u06cc \u0634\u0645\u0627 \u0631\u0627 \u0645\u062e\u062a\u0644 \u06a9\u0646\u062f \u0648 \u0627\u0632 \u0627\u0636\u0637\u0631\u0627\u0628 \u0646\u0627\u0634\u06cc \u0627\u0632 \u062e\u0648\u0627\u0628 \u06a9\u0645 \u0628\u0647 \u067e\u0631\u062e\u0648\u0631\u06cc \u0639\u0635\u0628\u06cc \u062f\u0686\u0627\u0631 \u0634\u0648\u06cc\u062f\u060c \u0631\u0648\u06cc \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647 \u0628\u062f\u0646 \u0634\u0645\u0627 \u0647\u0645 \u0627\u062b\u0631 \u0645\u0646\u0641\u06cc \u0645\u06cc\u200c\u06af\u0630\u0627\u0631\u062f. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0631\u0627\u06cc \u062e\u0648\u0627\u0628 \u062e\u0648\u0628 \u062a\u0644\u0627\u0634 \u06a9\u0646\u06cc\u062f. \u0628\u0631\u0646\u0627\u0645\u0647 \u0632\u0646\u062f\u06af\u06cc \u062e\u0648\u062f \u0631\u0627 \u0637\u0648\u0631\u06cc \u0628\u0631\u06cc\u0632\u06cc\u062f \u06a9\u0647 \u062e\u0648\u0627\u0628 \u0634\u0628\u0627\u0646\u0647 \u06a9\u0627\u0641\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f\u061b \u0686\u0631\u0627\u06a9\u0647 \u06a9\u0645\u0628\u0648\u062f \u062e\u0648\u0627\u0628 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f BMR \u0634\u0645\u0627 \u0631\u0627 \u06a9\u0627\u0647\u0634 \u062f\u0647\u062f\u060c \u0646\u062d\u0648\u0647 \u067e\u0631\u062f\u0627\u0632\u0634 \u0642\u0646\u062f \u0631\u0627 \u062a\u063a\u06cc\u06cc\u0631 \u062f\u0627\u062f\u0647 \u0648 \u0647\u0648\u0631\u0645\u0648\u0646\u200c\u0647\u0627\u06cc \u062a\u0646\u0638\u06cc\u0645 \u06a9\u0646\u0646\u062f\u0647 \u0627\u0634\u062a\u0647\u0627 \u0631\u0627 \u0645\u062e\u062a\u0644 \u06a9\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\" id=\"\u06f6-\u0646\u0648\u0634\u06cc\u062f\u0646-\u0645\u062a\u0639\u0627\u062f\u0644-\u0642\u0647\u0648\u0647\">\u06f6. \u0646\u0648\u0634\u06cc\u062f\u0646 \u0645\u062a\u0639\u0627\u062f\u0644 \u0642\u0647\u0648\u0647<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0637\u0627\u0644\u0639\u0627\u062a \u0646\u0634\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f \u06a9\u0647 \u06a9\u0627\u0641\u0626\u06cc\u0646 \u0645\u0648\u062c\u0648\u062f \u062f\u0631 \u0642\u0647\u0648\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u06f3 \u062a\u0627 \u06f1\u06f1 \u062f\u0631\u0635\u062f \u0627\u0632 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0628\u062f\u0646 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u062f. \u062f\u0631\u0633\u062a \u0645\u0627\u0646\u0646\u062f \u0686\u0627\u06cc \u0633\u0628\u0632\u060c \u0642\u0647\u0648\u0647 \u0647\u0645 \u06cc\u06a9\u06cc \u0627\u0632 \u0639\u0648\u0627\u0645\u0644\u06cc \u0627\u0633\u062a \u06a9\u0647 \u062a\u0627 \u062d\u062f\u06cc \u0633\u0648\u062e\u062a\u200c\u0648\u0633\u0627\u0632 \u0634\u0645\u0627 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0645\u06cc\u200c\u0628\u0631\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0632 \u0622\u0646\u062c\u0627 \u06a9\u0647 \u0642\u0647\u0648\u0647 \u0648 \u0686\u0627\u06cc \u0633\u0628\u0632 \u06a9\u0627\u0644\u0631\u06cc \u0646\u062f\u0627\u0631\u0646\u062f\u060c \u0648 \u0646\u0648\u0634\u06cc\u062f\u0646\u0634\u0627\u0646 <a href=\"https:\/\/fitamin.ir\/mag\/how-to-treat-false-hunger\/\" data-type=\"post\" data-id=\"31017\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u0627\u0634\u062a\u0647\u0627\u06cc \u06a9\u0627\u0630\u0628<\/strong><\/a> \u0631\u0627 \u0627\u0632 \u0628\u06cc\u0646 \u0645\u06cc\u200c\u0628\u0631\u062f\u060c \u0627\u062b\u0631 \u0686\u0631\u0628\u06cc\u200c\u0633\u0648\u0632\u06cc \u06a9\u0645\u06cc \u0647\u0645 \u062f\u0627\u0631\u0646\u062f \u0648 \u0646\u0648\u0634\u06cc\u062f\u0646 \u0622\u0646\u200c\u0647\u0627 \u0628\u0647 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0628\u0627 \u0627\u06cc\u0646 \u062d\u0627\u0644 \u0628\u0647 \u06cc\u0627\u062f \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u06a9\u0647 \u0646\u0648\u0634\u06cc\u062f\u0646 \u0642\u0647\u0648\u0647 \u0648 \u0686\u0627\u06cc \u0633\u0628\u0632 \u0627\u0628\u062f\u0627 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u06a9\u0627\u0641\u06cc \u0646\u06cc\u0633\u062a \u0648 \u0646\u0645\u06cc\u200c\u0634\u0648\u062f \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u06a9\u0627\u0644\u0631\u06cc \u0633\u0648\u0632\u06cc \u0641\u0642\u0637 \u0631\u0648\u06cc \u0686\u0646\u062f \u0641\u0646\u062c\u0627\u0646 \u0646\u0648\u0634\u06cc\u062f\u0646\u06cc \u062d\u0633\u0627\u0628 \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\/2021\/06\/bmr-10.jpg\" alt=\"\u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647\" class=\"wp-image-80981\" srcset=\"https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/06\/bmr-10.jpg 760w, https:\/\/fitamin.ir\/mag\/wp-content\/uploads\/2021\/06\/bmr-10-300x178.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\" id=\"\u06f7-\u0627\u0633\u062a\u0641\u0627\u062f\u0647-\u0627\u0632-\u0628\u0647\u062a\u0631\u06cc\u0646-\u0628\u0631\u0646\u0627\u0645\u0647-\u063a\u0630\u0627\u06cc\u06cc\">\u06f7. \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0631\u0698\u06cc\u0645\u200c\u0647\u0627\u06cc \u063a\u0630\u0627\u06cc\u06cc \u0627\u0634\u062a\u0628\u0627\u0647 \u0648 \u0641\u0642\u06cc\u0631 (\u0631\u0698\u06cc\u0645\u200c\u0647\u0627\u06cc\u06cc \u06a9\u0647 \u0632\u06cc\u0631 \u06f1\u06f2\u06f0\u06f0 \u06a9\u0627\u0644\u0631\u06cc \u0628\u0631\u0627\u06cc \u0632\u0646\u0627\u0646 \u0648 \u0632\u06cc\u0631 \u06f1\u06f8\u06f0\u06f0 \u06a9\u0627\u0644\u0631\u06cc \u0628\u0631\u0627\u06cc \u0645\u0631\u062f\u0627\u0646 \u0627\u0633\u062a) \u0628\u0631\u0627\u06cc \u06a9\u0633\u06cc \u06a9\u0647 \u0642\u0635\u062f \u062f\u0627\u0631\u062f \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0628\u062f\u0646 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u062f\u060c \u0645\u0636\u0631 \u0648 \u0646\u0627\u0628\u0648\u062f\u06a9\u0646\u0646\u062f\u0647 \u0627\u0633\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u06af\u0631\u0686\u0647 \u0627\u06cc\u0646 \u0631\u0698\u06cc\u0645\u200c\u0647\u0627 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0628\u0647 \u0634\u0645\u0627 \u062f\u0631 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0646\u0627\u06af\u0647\u0627\u0646\u06cc \u06a9\u0645\u06a9 \u06a9\u0646\u0646\u062f\u060c \u0627\u0645\u0627 \u0627\u06cc\u0646 \u0627\u0645\u0631 \u0645\u0648\u0642\u062a\u06cc \u0648 \u0628\u0647 \u0636\u0631\u0631 \u0633\u0644\u0627\u0645\u062a\u06cc \u0634\u0645\u0627 \u0627\u0633\u062a. \u062d\u062a\u06cc \u0627\u06af\u0631 \u0633\u0644\u0627\u0645\u062a\u06cc \u0628\u0631\u0627\u06cc\u062a\u0627\u0646 \u0645\u0647\u0645 \u0646\u0628\u0627\u0634\u062f\u060c \u0628\u0627\u06cc\u062f \u0628\u062f\u0627\u0646\u06cc\u062f \u0686\u0646\u06cc\u0646 \u0631\u0698\u06cc\u0645\u200c\u0647\u0627\u06cc\u06cc \u0646\u062a\u06cc\u062c\u0647 \u0645\u0639\u06a9\u0648\u0633 \u0645\u06cc\u200c\u062f\u0647\u062f\u060c \u0632\u06cc\u0631\u0627 \u0634\u0645\u0627 \u0641\u0642\u0637 \u0639\u0636\u0644\u0647 \u0627\u0632 \u062f\u0633\u062a \u0645\u06cc\u200c\u062f\u0647\u06cc\u062f (\u06a9\u0647 \u0628\u0647 \u0646\u0648\u0628\u0647 \u062e\u0648\u062f \u0633\u0648\u062e\u062a\u200c\u0648\u200c\u0633\u0627\u0632 \u0634\u0645\u0627 \u0631\u0627 \u06a9\u0646\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f) \u0648 \u0628\u062f\u0646 \u062f\u0631 \u0634\u0631\u0627\u06cc\u0637 \u0642\u062d\u0637\u06cc \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0647 \u0648 \u0633\u0648\u062e\u062a\u200c\u0648\u0633\u0627\u0632 \u062e\u0648\u062f \u0631\u0627 \u0628\u0633\u06cc\u0627\u0631 \u067e\u0627\u06cc\u06cc\u0646 \u0645\u06cc\u200c\u0622\u0648\u0631\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\/nutrition-plan-to-build-muscle-mass\/\" rel=\"noopener\" target=\"0\" class=\"e_single_related_link\">\u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc\u061b \u0628\u0647\u062a\u0631\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \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<h3 class=\"wp-block-heading\" id=\"\u06f8-\u0646\u0648\u0634\u06cc\u062f\u0646-\u0622\u0628-\u06a9\u0627\u0641\u06cc\">\u06f8. \u0646\u0648\u0634\u06cc\u062f\u0646 \u0622\u0628 \u06a9\u0627\u0641\u06cc<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062f\u0646 \u0634\u0645\u0627 \u0628\u0631\u0627\u06cc \u0632\u0646\u062f\u0647 \u0628\u0648\u062f\u0646 \u0628\u0647 \u0622\u0628 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u062f. \u067e\u0633 \u0646\u0648\u0634\u06cc\u062f\u0646 \u0622\u0628 \u0645\u0647\u0645 \u0627\u0633\u062a\u061b \u0686\u0647 \u062f\u0631 \u067e\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647 \u0628\u0627\u0634\u06cc\u062f\u060c \u0686\u0647 \u0646\u0628\u0627\u0634\u06cc\u062f! \u0622\u0628 \u0647\u06cc\u0686 \u06a9\u0627\u0644\u0631\u06cc \u0646\u062f\u0627\u0631\u062f\u060c \u0627\u06cc\u0646 \u0647\u0645\u0647 \u0647\u0645 \u0641\u0627\u06cc\u062f\u0647 \u062f\u0627\u0631\u062f\u060c \u067e\u0633 \u0686\u0631\u0627 \u0646\u0646\u0648\u0634\u06cc\u0645\u061f<br>\u0627\u0645\u0627 \u0627\u06af\u0631 \u062f\u0686\u0627\u0631 \u06a9\u0645\u200c\u0622\u0628\u06cc \u0628\u0627\u0634\u06cc\u062f\u060c \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0634\u0645\u0627 \u06a9\u0646\u062f \u0634\u0648\u062f. \u062f\u0631 \u06cc\u06a9 \u0645\u0637\u0627\u0644\u0639\u0647\u060c \u0645\u0634\u062e\u0635 \u0634\u062f \u06a9\u0647 \u0628\u0632\u0631\u06af\u0633\u0627\u0644\u0627\u0646\u06cc \u06a9\u0647 \u0631\u0648\u0632\u0627\u0646\u0647 \u0647\u0634\u062a \u0644\u06cc\u0648\u0627\u0646 \u0622\u0628 \u06cc\u0627 \u0628\u06cc\u0634\u062a\u0631 \u0645\u06cc\u200c\u0646\u0648\u0634\u0646\u062f\u060c \u0646\u0633\u0628\u062a \u0628\u0647 \u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u0627\u06cc\u0646 \u0645\u0642\u062f\u0627\u0631 \u0622\u0628 \u0646\u0645\u06cc\u200c\u0646\u0648\u0634\u06cc\u062f\u0646\u062f\u060c \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc \u062f\u0627\u0634\u062a\u0646\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u06cc\u06a9 \u0631\u0648\u0634 \u062e\u0648\u0628 \u0628\u0631\u0627\u06cc \u0647\u06cc\u062f\u0631\u0627\u062a\u0647 \u0645\u0627\u0646\u062f\u0646 \u0648 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646\u060c \u0646\u0648\u0634\u06cc\u062f\u0646 \u0622\u0628 \u0642\u0628\u0644 \u0627\u0632 \u0647\u0631 \u0648\u0639\u062f\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0627\u0633\u062a. \u0647\u0645\u0686\u0646\u06cc\u0646 \u0645\u06cc\u0648\u0647\u200c\u0647\u0627 \u0648 \u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u062a\u0627\u0632\u0647 \u0631\u0627 \u06a9\u0647 \u0628\u0647\u200c\u0637\u0648\u0631 \u0637\u0628\u06cc\u0639\u06cc \u062d\u0627\u0648\u06cc \u0622\u0628 \u0647\u0633\u062a\u0646\u062f\u060c \u0628\u0647 \u062c\u0627\u06cc \u0686\u0648\u0628 \u0634\u0648\u0631 \u06cc\u0627 \u0686\u06cc\u067e\u0633 \u0645\u06cc\u0644 \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\" id=\"\u06f9-\u0634\u0646\u0627\u0633\u0627\u06cc\u06cc-\u06a9\u0645\u0628\u0648\u062f\u0647\u0627\u06cc-\u0628\u062f\u0646\">\u06f9. \u0634\u0646\u0627\u0633\u0627\u06cc\u06cc \u06a9\u0645\u0628\u0648\u062f\u0647\u0627\u06cc \u0628\u062f\u0646<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0632 <a href=\"https:\/\/fitamin.ir\/mag\/best-multivitamins-for-bodybuilding-strength-training-athletes\/\" target=\"_blank\" rel=\"noopener\">\u0641\u0648\u0627\u06cc\u062f \u0645\u0648\u0644\u062a\u06cc\u200c \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0628\u0631\u0627\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u0627\u0646<\/a> \u0648 \u06a9\u0644\u0627 \u0647\u0631 \u06a9\u0633\u06cc\u060c \u0647\u0631\u0686\u0642\u062f\u0631 \u0628\u06af\u0648\u06cc\u06cc\u0645 \u06a9\u0645 \u06af\u0641\u062a\u0647\u200c\u0627\u06cc\u0645. \u06a9\u0645\u0628\u0648\u062f \u0647\u0631 \u0645\u0627\u062f\u0647 \u0645\u0639\u062f\u0646\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062a\u0639\u0627\u062f\u0644 \u0647\u0648\u0631\u0645\u0648\u0646\u06cc \u0648 \u0639\u0635\u0628\u06cc\u060c \u0627\u062d\u0633\u0627\u0633\u06cc \u0648 \u062f\u0631 \u06a9\u0644 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647 BMR \u0634\u0645\u0627 \u0631\u0627 \u0628\u0631\u0647\u0645 \u0631\u06cc\u0632\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u06cc\u06a9\u06cc \u0627\u0632 \u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 \u0645\u0648\u0627\u0631\u062f\u060c \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646\u200c\u0647\u0627\u06cc \u06af\u0631\u0648\u0647 B \u0627\u0633\u062a \u06a9\u0647 \u0646\u0642\u0634 \u0627\u0633\u0627\u0633\u06cc \u062f\u0631 \u0645\u06cc\u0632\u0627\u0646 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0628\u062f\u0646 \u062f\u0627\u0631\u0646\u062f. \u0628\u0631\u062e\u06cc \u0627\u0632 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646\u200c\u0647\u0627\u06cc B \u0627\u0635\u0644\u06cc \u0634\u0627\u0645\u0644 B1 (\u062a\u06cc\u0627\u0645\u06cc\u0646)\u060c B2 (\u0631\u06cc\u0628\u0648\u0641\u0644\u0627\u0648\u06cc\u0646) \u0648 B6 (\u067e\u06cc\u0631\u06cc\u062f\u0648\u06a9\u0633\u06cc\u0646) \u0647\u0633\u062a\u0646\u062f. \u0647\u0645\u0686\u0646\u06cc\u0646 \u06a9\u0645\u0628\u0648\u062f \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 D\u060c \u0645\u0646\u06cc\u0632\u06cc\u0645\u060c \u06a9\u0644\u0633\u06cc\u0645 \u0648 \u0622\u0647\u0646 \u0627\u0632 \u062c\u0645\u0644\u0647 \u0645\u0648\u0627\u0631\u062f \u062f\u06cc\u06af\u0631 \u0627\u0633\u062a.<\/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\"><b>\u0633\u062e\u0646 \u067e\u0627\u06cc\u0627\u0646\u06cc<\/b><\/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\">\u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647 \u06cc\u0627 BMR \u0628\u0647 \u0645\u0639\u0646\u06cc \u0645\u0642\u062f\u0627\u0631 \u06a9\u0627\u0644\u0631\u06cc \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0634\u0645\u0627 \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u0627\u0633\u0627\u0633\u06cc \u0632\u0646\u062f\u06af\u06cc \u200c\u062a\u0627\u0646 \u0627\u0633\u062a. \u062f\u0631 \u0648\u0627\u0642\u0639 \u0645\u0642\u062f\u0627\u0631 \u06a9\u0627\u0644\u0631\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0647\u0631 \u0641\u0631\u062f \u0628\u0631\u0627\u06cc \u0632\u0646\u062f\u0647 \u0645\u0627\u0646\u062f\u0646 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0641\u0631\u0645\u0648\u0644 \u0645\u062d\u0627\u0633\u0628\u0647 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647 \u0631\u0627 \u0642\u0631\u0627\u0631 \u062f\u0627\u062f\u06cc\u0645 \u0648 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0647 \u0631\u0627\u062d\u062a\u06cc BMR \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u062f\u0633\u062a \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0648\u0627\u0631\u062f \u0645\u062e\u062a\u0644\u0641\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0631 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0628\u062f\u0646 \u0645\u0648\u062b\u0631 \u0628\u0627\u0634\u062f \u06a9\u0647 \u0647\u0645\u0647\u200c \u0631\u0627 \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u0645\u0639\u0631\u0641\u06cc \u06a9\u0631\u062f\u06cc\u0645. \u0627\u06af\u0631 \u0634\u0645\u0627 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc\u062f \u0645\u06cc\u0632\u0627\u0646 \u06a9\u0627\u0644\u0631\u06cc \u0645\u0648\u0631\u062f \u0646\u0638\u0631\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u062f\u0633\u062a \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f\u060c \u0628\u0627\u06cc\u062f \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647 \u062e\u0648\u062f \u0631\u0627 \u0636\u0631\u0628 \u062f\u0631 \u0636\u0631\u06cc\u0628 \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u062a\u0627\u0646 \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<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-1756120926518\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647 (BMR) \u0686\u06cc\u0633\u062a\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>BMR \u0645\u0642\u062f\u0627\u0631 \u06a9\u0627\u0644\u0631\u06cc \u0644\u0627\u0632\u0645 \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0639\u0645\u0644\u06a9\u0631\u062f\u0647\u0627\u06cc \u062d\u06cc\u0627\u062a\u06cc \u0628\u062f\u0646 \u062f\u0631 \u062d\u0627\u0644\u062a \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0627\u0645\u0644 \u0645\u0627\u0646\u0646\u062f \u062a\u0646\u0641\u0633\u060c \u06af\u0631\u062f\u0634 \u062e\u0648\u0646 \u0648 \u062d\u0641\u0638 \u062f\u0645\u0627 \u0627\u0633\u062a.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1756120947570\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0686\u06af\u0648\u0646\u0647 BMR \u0631\u0627 \u0645\u062d\u0627\u0633\u0628\u0647 \u06a9\u0646\u06cc\u0645\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0645\u0639\u0627\u062f\u0644\u0647 \u0647\u0631\u06cc\u0633\u2013\u0628\u0646\u062f\u06cc\u06a9\u062a \u06a9\u0647 \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u0642\u0631\u0627\u0631 \u062f\u0627\u062f\u0647\u200c\u0627\u06cc\u0645 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647 \u06cc\u0627 \u0647\u0645\u0627\u0646 \u0628\u06cc \u0627\u0645 \u0627\u0631 \u062e\u0648\u062f \u0631\u0627 \u0645\u062d\u0627\u0633\u0628\u0647 \u06a9\u0646\u06cc\u062f. <\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1756121129538\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0622\u06cc\u0627 BMR \u0642\u0627\u0628\u0644 \u062a\u063a\u06cc\u06cc\u0631 \u0627\u0633\u062a\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u062a\u0627 \u062d\u062f\u06cc \u0628\u0644\u0647. \u0627\u0641\u0632\u0627\u06cc\u0634 \u062a\u0648\u062f\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc \u06cc\u0627 \u062a\u063a\u06cc\u06cc\u0631 \u062f\u0631 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0648 \u0641\u0639\u0627\u0644\u06cc\u062a \u0628\u062f\u0646\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f BMR \u0631\u0627 \u06a9\u0645\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u062f. <\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1756121142465\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">BMR \u06cc\u0627 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647 \u0637\u0628\u06cc\u0639\u06cc \u0628\u0631\u0627\u06cc \u0647\u0631 \u0641\u0631\u062f \u0686\u0642\u062f\u0631 \u0627\u0633\u062a\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0645\u06cc\u0627\u0646\u06af\u06cc\u0646 \u0632\u0646\u0627\u0646 \u062d\u062f\u0648\u062f \u06f1\u06f3\u06f0\u06f0 \u062a\u0627 \u06f1\u06f5\u06f0\u06f0 \u06a9\u0627\u0644\u0631\u06cc \u0648 \u0645\u0631\u062f\u0627\u0646 \u062d\u062f\u0648\u062f \u06f1\u06f6\u06f0\u06f0 \u062a\u0627 \u06f1\u06f8\u06f0\u06f0 \u06a9\u0627\u0644\u0631\u06cc \u062f\u0631 \u0631\u0648\u0632 \u0627\u0633\u062a. \u0628\u0633\u062a\u0647 \u0628\u0647 \u0641\u0639\u0627\u0644\u06cc\u062a \u0631\u0648\u0632\u0627\u0646\u0647\u060c \u0627\u06cc\u0646 \u0639\u062f\u062f \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0628\u06cc\u0634\u062a\u0631 \u0634\u0648\u062f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1756890654700\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0627\u0631\u062a\u0628\u0627\u0637 \u0628\u06cc\u0646 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647 (BMR) \u0628\u0627 \u0644\u0627\u063a\u0631\u06cc \u0686\u06cc\u0633\u062a\u061f<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647 (BMR) \u062a\u0639\u06cc\u06cc\u0646\u200c\u06a9\u0646\u0646\u062f\u0647 \u0645\u06cc\u0632\u0627\u0646 \u06a9\u0627\u0644\u0631\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u062f\u0646 \u062f\u0631 \u062d\u0627\u0644\u062a \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0627\u0645\u0648\u0631 \u062d\u06cc\u0627\u062a\u06cc \u0645\u06cc\u200c\u0633\u0648\u0632\u0627\u0646\u062f \u0648 \u0647\u0631 \u0686\u0647 \u0627\u06cc\u0646 \u0645\u0642\u062f\u0627\u0631 \u0628\u0627\u0644\u0627\u062a\u0631 \u0628\u0627\u0634\u062f\u060c \u06a9\u0627\u0644\u0631\u06cc\u200c\u0633\u0648\u0632\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f \u06a9\u0647 \u0628\u0647 \u062a\u0633\u0647\u06cc\u0644 \u0631\u0648\u0646\u062f \u0644\u0627\u063a\u0631\u06cc \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\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: <a href=\"https:\/\/www.healthline.com\/health\/what-is-basal-metabolic-rate\" target=\"_blank\" rel=\"nofollow noopener\">healthline<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647 \u06cc\u0627 BMR \u0628\u0647 \u0686\u0647 \u0645\u0639\u0646\u0627\u0633\u062a\u061f \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647 \u06cc\u0639\u0646\u06cc \u0622\u0646 \u0645\u0642\u062f\u0627\u0631 \u0627\u0646\u0631\u0698\u06cc (\u06a9\u0627\u0644\u0631\u06cc) \u06a9\u0647 \u0628\u062f\u0646 \u0634\u0645\u0627 \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0627\u0633\u0627\u0633\u06cc\u200c\u062a\u0631\u06cc\u0646 \u0639\u0645\u0644\u06a9\u0631\u062f\u0647\u0627\u06cc \u062e\u0648\u062f \u062f\u0631 \u0632\u0646\u062f\u06af\u06cc \u0628\u0647 \u0622\u0646 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0641\u06cc\u062a\u0627\u0645\u06cc\u0646 \u062f\u0631\u0628\u0627\u0631\u0647 \u0631\u0648\u0634 \u0645\u062d\u0627\u0633\u0628\u0647 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0628\u062f\u0646 \u06cc\u0627 \u0647\u0645\u0627\u0646 \u0645\u062d\u0627\u0633\u0628\u0647 [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":81172,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[5],"tags":[208],"class_list":["post-6918","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-science","tag-208"],"acf":[],"_links":{"self":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/6918","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=6918"}],"version-history":[{"count":71,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/6918\/revisions"}],"predecessor-version":[{"id":81173,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/posts\/6918\/revisions\/81173"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media\/81172"}],"wp:attachment":[{"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/media?parent=6918"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/categories?post=6918"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitamin.ir\/mag\/wp-json\/wp\/v2\/tags?post=6918"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}