{"id":4030,"date":"2026-03-30T22:45:44","date_gmt":"2026-03-30T20:45:44","guid":{"rendered":"https:\/\/drmohamedtag.com\/?p=4030"},"modified":"2026-03-30T22:45:46","modified_gmt":"2026-03-30T20:45:46","slug":"%d8%ab%d8%a8%d8%a7%d8%aa-%d8%a7%d9%84%d9%88%d8%b2%d9%86-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84%d8%aa%d9%83%d9%85%d9%8a%d9%85-2","status":"publish","type":"post","link":"https:\/\/drmohamedtag.com\/en\/%d8%ab%d8%a8%d8%a7%d8%aa-%d8%a7%d9%84%d9%88%d8%b2%d9%86-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84%d8%aa%d9%83%d9%85%d9%8a%d9%85-2\/","title":{"rendered":"\u0643\u0633\u0631 \u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0632\u0646 \u0628\u0639\u062f \u0627\u0644\u062a\u0643\u0645\u064a\u0645 | \u062f\u0644\u064a\u0644 \u0634\u0627\u0645\u0644 \u0644\u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0645\u0633\u0627\u0631 \u0627\u0644\u0631\u0634\u0627\u0642\u0629"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u062a\u062e\u064a\u0644 \u0623\u0646\u0643 \u062a\u0633\u064a\u0631 \u0641\u064a \u0637\u0631\u064a\u0642 \u0645\u0641\u062a\u0648\u062d \u0648\u0628\u0633\u0631\u0639\u0629 \u0639\u0627\u0644\u064a\u0629\u060c \u0648\u0641\u062c\u0623\u0629 \u062a\u062c\u062f \u0646\u0641\u0633\u0643 \u0639\u0627\u0644\u0642\u0627\u064b \u0641\u064a \u0632\u062d\u0627\u0645 \u0645\u0631\u0648\u0631\u064a \u062f\u0648\u0646 \u0633\u0628\u0628 \u0648\u0627\u0636\u062d\u061b \u0647\u0630\u0627 \u0647\u0648 \u0628\u0627\u0644\u0636\u0628\u0637 \u0634\u0639\u0648\u0631 \u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0632\u0646 \u0628\u0639\u062f \u0627\u0644\u062a\u0643\u0645\u064a\u0645. \u062a\u0645\u0631 \u0627\u0644\u0623\u0633\u0627\u0628\u064a\u0639\u060c \u0648\u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0641\u064a \u0623\u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u064a\u0627\u062a\u0647\u060c \u0644\u0643\u0646 \u0645\u0624\u0634\u0631 \u0627\u0644\u0645\u064a\u0632\u0627\u0646 \u064a\u0631\u0641\u0636 \u0627\u0644\u062a\u062d\u0631\u0643.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0641\u064a \u0645\u0631\u0643\u0632<\/span><b>\u0627\u0644\u062f\u0643\u062a\u0648\u0631 \u0645\u062d\u0645\u062f \u062a\u0627\u062c \u0627\u0644\u062f\u064a\u0646<\/b><span style=\"font-weight: 400;\">\u060c \u0646\u0624\u0643\u062f \u0644\u0645\u0631\u0636\u0627\u0646\u0627 \u062f\u0627\u0626\u0645\u0627\u064b \u0623\u0646 <\/span><a href=\"https:\/\/www.templehealth.org\/about\/blog\/hit-a-plateau-after-bariatric-surgery\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">\u0627\u0644\u062b\u0628\u0627\u062a \u0647\u0648 &#8220;\u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0645\u062d\u0627\u0631\u0628&#8221;<\/span><\/a><span style=\"font-weight: 400;\"> \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u062c\u0633\u0645\u0643 \u0644\u064a\u0639\u064a\u062f \u0645\u0639\u0627\u064a\u0631\u0629 \u0646\u0641\u0633\u0647 \u0648\u062a\u062b\u0628\u064a\u062a \u0642\u064a\u0627\u0633\u0627\u062a\u0647 \u0627\u0644\u062c\u062f\u064a\u062f\u0629.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0648\u0644\u0643\u0646\u060c \u0625\u0630\u0627 \u0637\u0627\u0644 \u0647\u0630\u0627 \u0627\u0644\u062b\u0628\u0627\u062a \u0644\u0623\u0643\u062b\u0631 \u0645\u0646 3 \u0625\u0644\u0649 4 \u0623\u0633\u0627\u0628\u064a\u0639\u060c \u0641\u0642\u062f \u062d\u0627\u0646 \u0627\u0644\u0648\u0642\u062a \u0644\u0644\u062a\u062f\u062e\u0644. \u0625\u0644\u064a\u0643 \u0627\u0644\u062f\u0644\u064a\u0644 \u0627\u0644\u0639\u0644\u0645\u064a \u0627\u0644\u0643\u0627\u0645\u0644 \u062d\u0648\u0644 <\/span><b>\u0643\u0633\u0631 \u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0632\u0646 \u0628\u0639\u062f \u0627\u0644\u062a\u0643\u0645\u064a\u0645<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p>\u00a0<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_67_1 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\"><p class=\"ez-toc-title\">Content<\/p>\n<\/div><nav><ul class='ez-toc-list ez-toc-list-level-1' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/drmohamedtag.com\/en\/%d8%ab%d8%a8%d8%a7%d8%aa-%d8%a7%d9%84%d9%88%d8%b2%d9%86-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84%d8%aa%d9%83%d9%85%d9%8a%d9%85-2\/#%D8%A3%D9%88%D9%84%D8%A7%D9%8B_%D9%81%D9%87%D9%85_%E2%80%9C%D9%84%D8%BA%D8%B2%E2%80%9D_%D8%A7%D9%84%D8%AB%D8%A8%D8%A7%D8%AA_%D9%84%D9%85%D8%A7%D8%B0%D8%A7_%D9%8A%D8%AA%D9%88%D9%82%D9%81_%D8%A7%D9%84%D9%88%D8%B2%D9%86%D8%9F\" title=\"\u0623\u0648\u0644\u0627\u064b: \u0641\u0647\u0645 &#8220;\u0644\u063a\u0632&#8221; \u0627\u0644\u062b\u0628\u0627\u062a (\u0644\u0645\u0627\u0630\u0627 \u064a\u062a\u0648\u0642\u0641 \u0627\u0644\u0648\u0632\u0646\u061f)\">\u0623\u0648\u0644\u0627\u064b: \u0641\u0647\u0645 &#8220;\u0644\u063a\u0632&#8221; \u0627\u0644\u062b\u0628\u0627\u062a (\u0644\u0645\u0627\u0630\u0627 \u064a\u062a\u0648\u0642\u0641 \u0627\u0644\u0648\u0632\u0646\u061f)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/drmohamedtag.com\/en\/%d8%ab%d8%a8%d8%a7%d8%aa-%d8%a7%d9%84%d9%88%d8%b2%d9%86-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84%d8%aa%d9%83%d9%85%d9%8a%d9%85-2\/#%D8%AB%D8%A7%D9%86%D9%8A%D8%A7%D9%8B_%D8%A7%D8%B3%D8%AA%D8%B1%D8%A7%D8%AA%D9%8A%D8%AC%D9%8A%D8%A7%D8%AA_%D8%A7%D9%84%D8%AA%D8%BA%D8%B0%D9%8A%D8%A9_%D8%A7%D9%84%D9%85%D8%AA%D9%82%D8%AF%D9%85%D8%A9_%D9%84%D9%83%D8%B3%D8%B1_%D8%A7%D9%84%D8%AC%D9%85%D9%88%D8%AF\" title=\"\u062b\u0627\u0646\u064a\u0627\u064b: \u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0627\u062a \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0645\u062a\u0642\u062f\u0645\u0629 \u0644\u0643\u0633\u0631 \u0627\u0644\u062c\u0645\u0648\u062f\">\u062b\u0627\u0646\u064a\u0627\u064b: \u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0627\u062a \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0645\u062a\u0642\u062f\u0645\u0629 \u0644\u0643\u0633\u0631 \u0627\u0644\u062c\u0645\u0648\u062f<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/drmohamedtag.com\/en\/%d8%ab%d8%a8%d8%a7%d8%aa-%d8%a7%d9%84%d9%88%d8%b2%d9%86-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84%d8%aa%d9%83%d9%85%d9%8a%d9%85-2\/#1_%D8%AA%D8%B7%D8%A8%D9%8A%D9%82_%D9%82%D8%A7%D8%B9%D8%AF%D8%A9_%E2%80%9C%D9%8A%D9%88%D9%85_%D8%B1%D9%8A%D9%81%D9%8A%D8%AF_%D9%85%D8%AD%D8%B3%D9%88%D8%A8%E2%80%9D_Strategic_Re-feed_Day\" title=\"1. \u062a\u0637\u0628\u064a\u0642 \u0642\u0627\u0639\u062f\u0629 &#8220;\u064a\u0648\u0645 \u0631\u064a\u0641\u064a\u062f \u0645\u062d\u0633\u0648\u0628&#8221; (Strategic Re-feed Day)\">1. \u062a\u0637\u0628\u064a\u0642 \u0642\u0627\u0639\u062f\u0629 &#8220;\u064a\u0648\u0645 \u0631\u064a\u0641\u064a\u062f \u0645\u062d\u0633\u0648\u0628&#8221; (Strategic Re-feed Day)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/drmohamedtag.com\/en\/%d8%ab%d8%a8%d8%a7%d8%aa-%d8%a7%d9%84%d9%88%d8%b2%d9%86-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84%d8%aa%d9%83%d9%85%d9%8a%d9%85-2\/#2_%D8%AA%D8%B9%D8%B8%D9%8A%D9%85_%E2%80%9C%D8%A7%D9%84%D8%AA%D8%A3%D8%AB%D9%8A%D8%B1_%D8%A7%D9%84%D8%AD%D8%B1%D8%A7%D8%B1%D9%8A_%D9%84%D9%84%D8%BA%D8%B0%D8%A7%D8%A1%E2%80%9D_TEF_%E2%80%93_Thermic_Effect_of_Food\" title=\"2. \u062a\u0639\u0638\u064a\u0645 &#8220;\u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u062d\u0631\u0627\u0631\u064a \u0644\u0644\u063a\u0630\u0627\u0621&#8221; (TEF &#8211; Thermic Effect of Food)\">2. \u062a\u0639\u0638\u064a\u0645 &#8220;\u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u062d\u0631\u0627\u0631\u064a \u0644\u0644\u063a\u0630\u0627\u0621&#8221; (TEF &#8211; Thermic Effect of Food)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/drmohamedtag.com\/en\/%d8%ab%d8%a8%d8%a7%d8%aa-%d8%a7%d9%84%d9%88%d8%b2%d9%86-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84%d8%aa%d9%83%d9%85%d9%8a%d9%85-2\/#3_%D9%83%D8%B4%D9%81_%E2%80%9C%D9%81%D8%AE_%D8%A7%D9%84%D8%A3%D8%B7%D8%B9%D9%85%D8%A9_%D8%A7%D9%84%D9%85%D9%86%D8%B2%D9%84%D9%82%D8%A9%E2%80%9D_Slider_Foods\" title=\"3. \u0643\u0634\u0641 &#8220;\u0641\u062e \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0646\u0632\u0644\u0642\u0629&#8221; (Slider Foods)\">3. \u0643\u0634\u0641 &#8220;\u0641\u062e \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0646\u0632\u0644\u0642\u0629&#8221; (Slider Foods)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/drmohamedtag.com\/en\/%d8%ab%d8%a8%d8%a7%d8%aa-%d8%a7%d9%84%d9%88%d8%b2%d9%86-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84%d8%aa%d9%83%d9%85%d9%8a%d9%85-2\/#4_%D8%A7%D8%B3%D8%AA%D8%B1%D8%A7%D8%AA%D9%8A%D8%AC%D9%8A%D8%A9_%E2%80%9C%D8%AA%D8%AF%D9%88%D9%8A%D8%B1_%D8%A7%D9%84%D9%83%D8%B1%D8%A8%D9%88%D9%87%D9%8A%D8%AF%D8%B1%D8%A7%D8%AA%E2%80%9D_Carb_Cycling\" title=\"4. \u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0629 &#8220;\u062a\u062f\u0648\u064a\u0631 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a&#8221; (Carb Cycling)\">4. \u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0629 &#8220;\u062a\u062f\u0648\u064a\u0631 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a&#8221; (Carb Cycling)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/drmohamedtag.com\/en\/%d8%ab%d8%a8%d8%a7%d8%aa-%d8%a7%d9%84%d9%88%d8%b2%d9%86-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84%d8%aa%d9%83%d9%85%d9%8a%d9%85-2\/#5_%D8%A3%D9%84%D9%8A%D8%A7%D9%81_%E2%80%9C%D9%85%D8%A7_%D9%82%D8%A8%D9%84_%D8%A7%D9%84%D9%88%D8%AC%D8%A8%D8%A9%E2%80%9D_%D9%84%D8%AA%D8%AD%D9%81%D9%8A%D8%B2_%D9%87%D8%B1%D9%85%D9%88%D9%86_GLP-1\" title=\"5. \u0623\u0644\u064a\u0627\u0641 &#8220;\u0645\u0627 \u0642\u0628\u0644 \u0627\u0644\u0648\u062c\u0628\u0629&#8221; \u0644\u062a\u062d\u0641\u064a\u0632 \u0647\u0631\u0645\u0648\u0646 GLP-1\">5. \u0623\u0644\u064a\u0627\u0641 &#8220;\u0645\u0627 \u0642\u0628\u0644 \u0627\u0644\u0648\u062c\u0628\u0629&#8221; \u0644\u062a\u062d\u0641\u064a\u0632 \u0647\u0631\u0645\u0648\u0646 GLP-1<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/drmohamedtag.com\/en\/%d8%ab%d8%a8%d8%a7%d8%aa-%d8%a7%d9%84%d9%88%d8%b2%d9%86-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84%d8%aa%d9%83%d9%85%d9%8a%d9%85-2\/#%D8%AB%D8%A7%D9%84%D8%AB%D8%A7%D9%8B_%D8%AB%D9%88%D8%B1%D8%A9_%D8%A7%D9%84%D9%86%D8%B4%D8%A7%D8%B7_%D8%A7%D9%84%D8%A8%D8%AF%D9%86%D9%8A_%D8%B5%D8%AF%D9%85%D8%A9_%D8%A7%D9%84%D8%AC%D8%B3%D9%85_%D8%A8%D8%A7%D9%84%D8%A3%D9%86%D9%85%D8%A7%D8%B7_%D8%A7%D9%84%D8%AC%D8%AF%D9%8A%D8%AF%D8%A9\" title=\"\u062b\u0627\u0644\u062b\u0627\u064b: \u062b\u0648\u0631\u0629 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a (\u0635\u062f\u0645\u0629 \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0623\u0646\u0645\u0627\u0637 \u0627\u0644\u062c\u062f\u064a\u062f\u0629)\">\u062b\u0627\u0644\u062b\u0627\u064b: \u062b\u0648\u0631\u0629 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a (\u0635\u062f\u0645\u0629 \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0623\u0646\u0645\u0627\u0637 \u0627\u0644\u062c\u062f\u064a\u062f\u0629)<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/drmohamedtag.com\/en\/%d8%ab%d8%a8%d8%a7%d8%aa-%d8%a7%d9%84%d9%88%d8%b2%d9%86-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84%d8%aa%d9%83%d9%85%d9%8a%d9%85-2\/#1_%D9%85%D8%A8%D8%AF%D8%A3_%E2%80%9C%D8%B5%D8%AF%D9%85%D8%A9_%D8%A7%D9%84%D8%AC%D8%B3%D9%85%E2%80%9D_%D8%A8%D8%AA%D8%BA%D9%8A%D9%8A%D8%B1_%D9%86%D9%88%D8%B9_%D8%A7%D9%84%D8%B1%D9%8A%D8%A7%D8%B6%D8%A9\" title=\"1. \u0645\u0628\u062f\u0623 &#8220;\u0635\u062f\u0645\u0629 \u0627\u0644\u062c\u0633\u0645&#8221; \u0628\u062a\u063a\u064a\u064a\u0631 \u0646\u0648\u0639 \u0627\u0644\u0631\u064a\u0627\u0636\u0629\">1. \u0645\u0628\u062f\u0623 &#8220;\u0635\u062f\u0645\u0629 \u0627\u0644\u062c\u0633\u0645&#8221; \u0628\u062a\u063a\u064a\u064a\u0631 \u0646\u0648\u0639 \u0627\u0644\u0631\u064a\u0627\u0636\u0629<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/drmohamedtag.com\/en\/%d8%ab%d8%a8%d8%a7%d8%aa-%d8%a7%d9%84%d9%88%d8%b2%d9%86-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84%d8%aa%d9%83%d9%85%d9%8a%d9%85-2\/#2_%D8%B1%D9%81%D8%B9_%D9%85%D8%B3%D8%AA%D9%88%D9%89_%D8%A7%D9%84%D9%80_NEAT_%D8%B9%D8%A8%D8%B1_%D8%AA%D8%AA%D8%A8%D9%91%D8%B9_%D8%AE%D8%B7%D9%88%D8%A7%D8%AA_%D9%8A%D9%88%D9%85%D9%8A\" title=\"2. \u0631\u0641\u0639 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0640 NEAT \u0639\u0628\u0631 \u062a\u062a\u0628\u0651\u0639 \u062e\u0637\u0648\u0627\u062a \u064a\u0648\u0645\u064a\">2. \u0631\u0641\u0639 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0640 NEAT \u0639\u0628\u0631 \u062a\u062a\u0628\u0651\u0639 \u062e\u0637\u0648\u0627\u062a \u064a\u0648\u0645\u064a<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/drmohamedtag.com\/en\/%d8%ab%d8%a8%d8%a7%d8%aa-%d8%a7%d9%84%d9%88%d8%b2%d9%86-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84%d8%aa%d9%83%d9%85%d9%8a%d9%85-2\/#3_%D8%A7%D9%84%D8%A8%D8%AF%D8%A1_%D9%81%D9%8A_%D8%B1%D9%81%D8%B9_%D8%A3%D8%AD%D9%85%D8%A7%D9%84_Weight_Lifting\" title=\"3. \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0631\u0641\u0639 \u0623\u062d\u0645\u0627\u0644 (Weight Lifting)\">3. \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0631\u0641\u0639 \u0623\u062d\u0645\u0627\u0644 (Weight Lifting)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/drmohamedtag.com\/en\/%d8%ab%d8%a8%d8%a7%d8%aa-%d8%a7%d9%84%d9%88%d8%b2%d9%86-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84%d8%aa%d9%83%d9%85%d9%8a%d9%85-2\/#%D8%B1%D8%A7%D8%A8%D8%B9%D8%A7%D9%8B_%D8%A7%D9%84%D8%B9%D9%88%D8%A7%D9%85%D9%84_%D8%A7%D9%84%D9%86%D9%81%D8%B3%D9%8A%D8%A9_%D9%88%D8%A7%D9%84%D8%A8%D9%8A%D9%88%D9%84%D9%88%D8%AC%D9%8A%D8%A9_%D8%A7%D9%84%D9%85%D9%87%D9%85%D9%84%D8%A9\" title=\"\u0631\u0627\u0628\u0639\u0627\u064b: \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u0646\u0641\u0633\u064a\u0629 \u0648\u0627\u0644\u0628\u064a\u0648\u0644\u0648\u062c\u064a\u0629 \u0627\u0644\u0645\u0647\u0645\u0644\u0629\">\u0631\u0627\u0628\u0639\u0627\u064b: \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u0646\u0641\u0633\u064a\u0629 \u0648\u0627\u0644\u0628\u064a\u0648\u0644\u0648\u062c\u064a\u0629 \u0627\u0644\u0645\u0647\u0645\u0644\u0629<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/drmohamedtag.com\/en\/%d8%ab%d8%a8%d8%a7%d8%aa-%d8%a7%d9%84%d9%88%d8%b2%d9%86-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84%d8%aa%d9%83%d9%85%d9%8a%d9%85-2\/#%D8%AE%D8%A7%D9%85%D8%B3%D8%A7%D9%8B_%D9%85%D8%AA%D9%89_%D9%8A%D8%AC%D8%A8_%D8%A7%D9%84%D8%B7%D8%A8%D9%8A%D8%A8%D8%9F\" title=\"\u062e\u0627\u0645\u0633\u0627\u064b: \u0645\u062a\u0649 \u064a\u062c\u0628 \u0627\u0644\u0637\u0628\u064a\u0628\u061f\">\u062e\u0627\u0645\u0633\u0627\u064b: \u0645\u062a\u0649 \u064a\u062c\u0628 \u0627\u0644\u0637\u0628\u064a\u0628\u061f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/drmohamedtag.com\/en\/%d8%ab%d8%a8%d8%a7%d8%aa-%d8%a7%d9%84%d9%88%d8%b2%d9%86-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84%d8%aa%d9%83%d9%85%d9%8a%d9%85-2\/#%D8%A7%D9%84%D9%85%D9%8A%D8%B2%D8%A7%D9%86_%D9%8A%D9%83%D8%B0%D8%A8_%D9%88%D8%A7%D9%84%D9%85%D9%82%D8%A7%D8%B3%D8%A7%D8%AA_%D8%AA%D8%B5%D8%AF%D9%82\" title=\"\u0627\u0644\u0645\u064a\u0632\u0627\u0646 \u064a\u0643\u0630\u0628.. \u0648\u0627\u0644\u0645\u0642\u0627\u0633\u0627\u062a \u062a\u0635\u062f\u0642\">\u0627\u0644\u0645\u064a\u0632\u0627\u0646 \u064a\u0643\u0630\u0628.. \u0648\u0627\u0644\u0645\u0642\u0627\u0633\u0627\u062a \u062a\u0635\u062f\u0642<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"%D8%A3%D9%88%D9%84%D8%A7%D9%8B_%D9%81%D9%87%D9%85_%E2%80%9C%D9%84%D8%BA%D8%B2%E2%80%9D_%D8%A7%D9%84%D8%AB%D8%A8%D8%A7%D8%AA_%D9%84%D9%85%D8%A7%D8%B0%D8%A7_%D9%8A%D8%AA%D9%88%D9%82%D9%81_%D8%A7%D9%84%D9%88%D8%B2%D9%86%D8%9F\"><\/span><b>\u0623\u0648\u0644\u0627\u064b: \u0641\u0647\u0645 &#8220;\u0644\u063a\u0632&#8221; \u0627\u0644\u062b\u0628\u0627\u062a (\u0644\u0645\u0627\u0630\u0627 \u064a\u062a\u0648\u0642\u0641 \u0627\u0644\u0648\u0632\u0646\u061f)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u0642\u0628\u0644 \u0627\u0644\u0628\u062d\u062b \u0639\u0646 \u0627\u0644\u062d\u0644\u060c \u064a\u062c\u0628 \u0623\u0646 \u0646\u0641\u0647\u0645 \u0627\u0644\u0633\u0628\u0628 \u0648\u0631\u0627\u0621<\/span><a href=\"https:\/\/drmohamedtag.com\/en\/%d8%aa%d9%88%d9%82%d9%81-%d9%86%d8%b2%d9%88%d9%84-%d8%a7%d9%84%d9%88%d8%b2%d9%86-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84%d8%ac%d8%b1%d8%a7%d8%ad%d8%a9\/\"><span style=\"font-weight: 400;\"> \u062b\u0628\u0627\u062a \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u062c\u0633\u0645 \u0630\u0643\u064a \u062c\u062f\u0627\u064b\u060c \u0648\u0639\u0646\u062f\u0645\u0627 \u064a\u0641\u0642\u062f \u0643\u0645\u064a\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0648\u0642\u062a \u0642\u0635\u064a\u0631\u060c \u0648\u0647\u0648 \u0645\u0627 \u0633\u064a\u062d\u062f\u062b \u0628\u0627\u0644\u0641\u0639\u0644 \u0628\u0639\u062f \u0627\u0644\u062a\u0643\u0645\u064a\u0645\u060c \u062d\u064a\u062b \u062a\u0641\u0642\u062f \u0648\u0632\u0646 \u0643\u0628\u064a\u0631 \u0646\u0633\u0628\u064a\u0627\u064b \u0641\u064a \u0623\u0633\u0627\u0628\u064a\u0639 \u0642\u0644\u064a\u0644\u0629\u060c \u064a\u0628\u062f\u0623 \u0641\u064a \u062a\u0641\u0639\u064a\u0644 &#8220;\u0622\u0644\u064a\u0627\u062a \u0627\u0644\u0628\u0642\u0627\u0621&#8221;\u060c \u0648\u0630\u0644\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u0644\u062a\u0643\u064a\u0641 \u0627\u0644\u0623\u064a\u0636\u064a:<\/b><span style=\"font-weight: 400;\"> \u064a\u0628\u062f\u0623 \u0627\u0644\u062c\u0633\u0645 \u0641\u064a \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0637\u0627\u0642\u0629 \u0623\u0642\u0644 \u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0646\u0641\u0633 \u0627\u0644\u0645\u062c\u0647\u0648\u062f.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u062d\u062a\u0628\u0627\u0633 \u0627\u0644\u0633\u0648\u0627\u0626\u0644:<\/b><span style=\"font-weight: 400;\"> \u0623\u062d\u064a\u0627\u0646\u0627\u064b \u062a\u0645\u062a\u0644\u0626 \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0627\u0644\u0641\u0627\u0631\u063a\u0629 \u0628\u0627\u0644\u0645\u0627\u0621 \u0645\u0624\u0642\u062a\u0627\u064b \u0642\u0628\u0644 \u0623\u0646 \u062a\u0646\u0643\u0645\u0634 \u062a\u0645\u0627\u0645\u0627\u064b.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629:<\/b><span style=\"font-weight: 400;\"> \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0645\u0627\u0631\u0633 \u0627\u0644\u0631\u064a\u0627\u0636\u0629\u060c \u0641\u0642\u062f \u062a\u0641\u0642\u062f \u062f\u0647\u0648\u0646\u0627\u064b \u0648\u062a\u0643\u062a\u0633\u0628 \u0639\u0636\u0644\u0627\u062a\u060c \u0645\u0645\u0627 \u064a\u062b\u0628\u062a \u0627\u0644\u0631\u0642\u0645 \u0639\u0644\u0649 \u0627\u0644\u0645\u064a\u0632\u0627\u0646 \u0631\u063a\u0645 \u062a\u063a\u064a\u0631 \u0634\u0643\u0644 \u062c\u0633\u0645\u0643.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0628\u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u0642\u060c \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0642\u062f \u064a\u0642\u0644 \u0645\u0639\u062f\u0644 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0639\u0644\u0649 \u0627\u0644\u0645\u064a\u0632\u0627\u0646\u060c \u0648\u0647\u0648 \u0628\u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0623\u0645\u0631 \u0645\u062a\u0648\u0642\u0639 \u0641\u064a \u0627\u0644\u0645\u0631\u0627\u062d\u0644 \u0627\u0644\u0645\u062a\u0642\u062f\u0645\u0629 \u0645\u0646 \u0627\u0644\u0639\u0645\u0644\u064a\u0629.\u00a0<\/span><\/p>\n<p>\u00a0<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D8%AB%D8%A7%D9%86%D9%8A%D8%A7%D9%8B_%D8%A7%D8%B3%D8%AA%D8%B1%D8%A7%D8%AA%D9%8A%D8%AC%D9%8A%D8%A7%D8%AA_%D8%A7%D9%84%D8%AA%D8%BA%D8%B0%D9%8A%D8%A9_%D8%A7%D9%84%D9%85%D8%AA%D9%82%D8%AF%D9%85%D8%A9_%D9%84%D9%83%D8%B3%D8%B1_%D8%A7%D9%84%D8%AC%D9%85%D9%88%D8%AF\"><\/span><b>\u062b\u0627\u0646\u064a\u0627\u064b: \u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0627\u062a \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0645\u062a\u0642\u062f\u0645\u0629 \u0644\u0643\u0633\u0631 \u0627\u0644\u062c\u0645\u0648\u062f<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u0644\u0627 \u064a\u0642\u062a\u0635\u0631 \u0643\u0633\u0631 \u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0632\u0646 \u0628\u0639\u062f \u0627\u0644\u062a\u0643\u0645\u064a\u0645 \u0639\u0644\u0649 &#8220;\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0623\u0643\u0644&#8221;\u060c \u0628\u0644 \u0639\u0644\u0649 &#8220;\u062a\u063a\u064a\u064a\u0631 \u0646\u0648\u0639\u064a\u0629 \u0627\u0644\u0631\u0633\u0627\u0626\u0644&#8221; \u0627\u0644\u062a\u064a \u062a\u0631\u0633\u0644\u0647\u0627 \u0644\u062c\u0647\u0627\u0632\u0643 \u0627\u0644\u0647\u0636\u0645\u064a \u0648\u0647\u0631\u0645\u0648\u0646\u0627\u062a\u0643.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0625\u0644\u064a\u0643 5 \u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0627\u062a \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0628\u0646\u064a\u0629 \u0639\u0644\u0649 \u0623\u0633\u0633 \u0641\u0633\u064a\u0648\u0644\u0648\u062c\u064a\u0629:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_%D8%AA%D8%B7%D8%A8%D9%8A%D9%82_%D9%82%D8%A7%D8%B9%D8%AF%D8%A9_%E2%80%9C%D9%8A%D9%88%D9%85_%D8%B1%D9%8A%D9%81%D9%8A%D8%AF_%D9%85%D8%AD%D8%B3%D9%88%D8%A8%E2%80%9D_Strategic_Re-feed_Day\"><\/span><b>1. \u062a\u0637\u0628\u064a\u0642 \u0642\u0627\u0639\u062f\u0629 &#8220;\u064a\u0648\u0645 \u0631\u064a\u0641\u064a\u062f \u0645\u062d\u0633\u0648\u0628&#8221; (Strategic Re-feed Day)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0631\u0636\u0649 \u064a\u062e\u0644\u0637\u0648\u0646 \u0628\u064a\u0646 &#8220;\u064a\u0648\u0645 \u0627\u0644\u063a\u0634&#8221; (Cheat Day) \u0627\u0644\u0639\u0634\u0648\u0627\u0626\u064a \u0648\u0628\u064a\u0646 &#8220;\u064a\u0648\u0645 \u0627\u0644\u0631\u064a\u0641\u064a\u062f&#8221;.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u0644\u0623\u0633\u0627\u0633 \u0627\u0644\u0639\u0644\u0645\u064a:<\/b><span style=\"font-weight: 400;\"> \u0639\u0646\u062f\u0645\u0627 \u064a\u0646\u062e\u0641\u0636 \u0627\u0644\u0648\u0632\u0646\u060c \u064a\u0646\u062e\u0641\u0636 \u0647\u0631\u0645\u0648\u0646 &#8220;\u0627\u0644\u0644\u0628\u062a\u064a\u0646&#8221; (\u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0634\u0628\u0639 \u0648\u0627\u0644\u062d\u0631\u0642) \u0628\u0646\u0633\u0628\u0629 \u0643\u0628\u064a\u0631\u0629\u060c \u0645\u0645\u0627 \u064a\u0631\u0633\u0644 \u0625\u0634\u0627\u0631\u0629 \u0644\u0644\u062f\u0645\u0627\u063a \u0644\u0625\u0628\u0637\u0627\u0621 \u0627\u0644\u062d\u0631\u0642.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u0644\u062a\u0637\u0628\u064a\u0642:<\/b><span style=\"font-weight: 400;\"> \u0646\u0642\u0648\u0645 \u0628\u0631\u0641\u0639 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0645\u062f\u0629 \u064a\u0648\u0645 \u0648\u0627\u062d\u062f \u0628\u0645\u0642\u062f\u0627\u0631 300-500 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u0648\u0642 \u0627\u0644\u0645\u0639\u062a\u0627\u062f\u060c \u0645\u0639 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 <\/span><b>\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629<\/b><span style=\"font-weight: 400;\"> (\u0645\u062b\u0644 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0627\u0644\u0645\u0633\u0644\u0648\u0642\u0629 \u0623\u0648 \u0627\u0644\u0634\u0648\u0641\u0627\u0646) \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646. \u0647\u0630\u0627 \u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0645\u0641\u0627\u062c\u0626 &#8220;\u064a\u062e\u062f\u0639&#8221; \u0627\u0644\u062f\u0645\u0627\u063a \u0648\u064a\u062c\u0639\u0644\u0647 \u064a\u0639\u064a\u062f \u0631\u0641\u0639 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0644\u0628\u062a\u064a\u0646\u060c \u0645\u0645\u0627 \u064a\u062d\u0641\u0632 \u0627\u0644\u062d\u0631\u0642 \u0641\u064a \u0627\u0644\u0623\u064a\u0627\u0645 \u0627\u0644\u062a\u0627\u0644\u064a\u0629.<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"2_%D8%AA%D8%B9%D8%B8%D9%8A%D9%85_%E2%80%9C%D8%A7%D9%84%D8%AA%D8%A3%D8%AB%D9%8A%D8%B1_%D8%A7%D9%84%D8%AD%D8%B1%D8%A7%D8%B1%D9%8A_%D9%84%D9%84%D8%BA%D8%B0%D8%A7%D8%A1%E2%80%9D_TEF_%E2%80%93_Thermic_Effect_of_Food\"><\/span><b>2. \u062a\u0639\u0638\u064a\u0645 &#8220;\u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u062d\u0631\u0627\u0631\u064a \u0644\u0644\u063a\u0630\u0627\u0621&#8221; (TEF &#8211; Thermic Effect of Food)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0647\u0644 \u062a\u0639\u0644\u0645 \u0623\u0646 \u062c\u0633\u0645\u0643 \u064a\u062d\u0631\u0642 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0645\u062c\u0631\u062f \u0647\u0636\u0645 \u0627\u0644\u0637\u0639\u0627\u0645\u061f \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0647\u0648 \u0627\u0644\u0628\u0637\u0644 \u0647\u0646\u0627.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u0644\u0623\u0633\u0627\u0633 \u0627\u0644\u0639\u0644\u0645\u064a:<\/b><span style=\"font-weight: 400;\"> \u064a\u062d\u062a\u0627\u062c \u0627\u0644\u062c\u0633\u0645 \u0644\u062d\u0631\u0642 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 20-30% \u0645\u0646 \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0645\u062c\u0631\u062f \u0647\u0636\u0645\u0647 \u0648\u062a\u0645\u062b\u064a\u0644\u0647\u060c \u0628\u064a\u0646\u0645\u0627 \u064a\u062d\u0631\u0642 5-10% \u0641\u0642\u0637 \u0644\u0647\u0636\u0645 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u0644\u062a\u0637\u0628\u064a\u0642:<\/b><span style=\"font-weight: 400;\"> \u0644\u0643\u0633\u0631 \u0627\u0644\u062b\u0628\u0627\u062a\u060c \u0627<\/span><a href=\"https:\/\/drmohamedtag.com\/en\/%d8%a7%d9%84%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86-%d8%a8%d8%b9%d8%af-%d8%ac%d8%b1%d8%a7%d8%ad%d8%a9-%d8%a7%d9%84%d8%b3%d9%85%d9%86%d8%a9\/\"><span style=\"font-weight: 400;\">\u0631\u0641\u0639 \u0646\u0633\u0628\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/span><\/a><span style=\"font-weight: 400;\"> \u0641\u064a \u0648\u062c\u0628\u0627\u062a\u0643 \u0644\u062a\u0634\u0643\u0644 50-60% \u0645\u0646 \u0627\u0644\u0637\u0628\u0642. <\/span><span style=\"font-weight: 400;\"><br \/><\/span><span style=\"font-weight: 400;\">\u0631\u0643\u0632 \u0639\u0644\u0649 <\/span><b>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0635\u0644\u0628<\/b><span style=\"font-weight: 400;\"> (\u0645\u062b\u0644 \u0635\u062f\u0648\u0631 \u0627\u0644\u062f\u062c\u0627\u062c\u060c \u0627\u0644\u0644\u062d\u0645 \u0627\u0644\u0647\u0628\u0650\u0631\u060c \u0627\u0644\u0623\u0633\u0645\u0627\u0643) \u0648\u062a\u062c\u0646\u0628 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0633\u0627\u0626\u0644 (\u0627\u0644\u0645\u062e\u0641\u0648\u0642\u0627\u062a) \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0631\u062d\u0644\u0629\u061b \u0644\u0623\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0635\u0644\u0628 \u064a\u062a\u0637\u0644\u0628 \u0645\u062c\u0647\u0648\u062f\u0627\u064b \u0647\u0636\u0645\u064a\u0627\u064b \u0623\u0643\u0628\u0631 \u0648\u064a\u0645\u0646\u062d \u0634\u0639\u0648\u0631\u0627\u064b \u0628\u0627\u0644\u0634\u0628\u0639 \u064a\u062f\u0648\u0645 \u0637\u0648\u064a\u0644\u0627\u064b.<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"3_%D9%83%D8%B4%D9%81_%E2%80%9C%D9%81%D8%AE_%D8%A7%D9%84%D8%A3%D8%B7%D8%B9%D9%85%D8%A9_%D8%A7%D9%84%D9%85%D9%86%D8%B2%D9%84%D9%82%D8%A9%E2%80%9D_Slider_Foods\"><\/span><b>3. \u0643\u0634\u0641 &#8220;\u0641\u062e \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0646\u0632\u0644\u0642\u0629&#8221; (Slider Foods)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0623\u062d\u064a\u0627\u0646\u0627\u064b\u060c \u0648\u0641\u064a \u0627\u0644\u0645\u0631\u0627\u062d\u0644 \u0627\u0644\u062a\u064a \u0628\u062f\u0623\u062a \u062a\u0639\u0648\u062f \u0641\u064a\u0647\u0627 \u0627\u0644\u0645\u0639\u062f\u0629 \u0625\u0644\u0649 \u0642\u062f\u0631\u062a\u0647\u0627 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u062a\u0642\u0631\u064a\u0628\u0627\u064b \u0639\u0644\u0649 \u0627\u0644\u0647\u0636\u0645\u060c \u064a\u062b\u0628\u062a \u0627\u0644\u0648\u0632\u0646 \u0644\u0623\u0646 \u0627\u0644\u0645\u0631\u064a\u0636 \u0628\u062f\u0623 \u064a\u0639\u062a\u0645\u062f \u0644\u0627 \u0634\u0639\u0648\u0631\u064a\u0627\u064b \u0639\u0644\u0649 &#8220;\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0646\u0632\u0644\u0642\u0629&#8221;.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0645\u0627 \u0647\u064a\u061f<\/b><span style=\"font-weight: 400;\"> \u0647\u064a \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u0630\u0648\u0628 \u0641\u064a \u0627\u0644\u0641\u0645 \u0623\u0648 \u062a\u0645\u0631 \u0639\u0628\u0631 \u062c\u064a\u0628 \u0627\u0644\u0645\u0639\u062f\u0629 \u0628\u0633\u0647\u0648\u0644\u0629 \u062f\u0648\u0646 \u0645\u0642\u0627\u0648\u0645\u0629 (\u0645\u062b\u0644 \u0627\u0644\u0645\u0642\u0631\u0645\u0634\u0627\u062a\u060c \u0627\u0644\u0628\u0633\u0643\u0648\u064a\u062a\u060c \u0627\u0644\u0622\u064a\u0633 \u0643\u0631\u064a\u0645\u060c \u0627\u0644\u0639\u0635\u0627\u0626\u0631).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u0644\u062e\u0637\u0631:<\/b><span style=\"font-weight: 400;\"> \u0647\u0630\u0647 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0644\u0627 \u062a\u0641\u0639\u0644 \u0645\u0633\u062a\u0634\u0639\u0631\u0627\u062a \u0627\u0644\u0634\u0628\u0639 \u0641\u064a \u0627\u0644\u0645\u0639\u062f\u0629\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0643 \u062a\u062a\u0646\u0627\u0648\u0644 \u0633\u0639\u0631\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u062f\u0648\u0646 \u0623\u0646 \u062a\u0634\u0639\u0631.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u0644\u062d\u0644:<\/b><span style=\"font-weight: 400;\"> \u0627\u0644\u0639\u0648\u062f\u0629 \u0641\u0648\u0631\u0627\u064b \u0644\u0642\u0627\u0639\u062f\u0629 &#8220;\u0627\u0644\u0637\u0628\u0642 \u0627\u0644\u0635\u0644\u0628&#8221;. \u064a\u062c\u0628 \u0623\u0646 \u062a\u0634\u0639\u0631 \u0628\u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0645\u0639\u062f\u0629 \u0644\u0644\u0637\u0639\u0627\u0645 (\u0627\u0644\u0634\u0628\u0639 \u0627\u0644\u0645\u064a\u0643\u0627\u0646\u064a\u0643\u064a). \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0633\u062a\u0637\u064a\u0639 \u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0635\u0646\u0641 \u0645\u0639\u064a\u0646 \u062f\u0648\u0646 \u0634\u0628\u0639\u060c \u0641\u0627\u0639\u0644\u0645 \u0623\u0646\u0647 &#8220;\u0637\u0639\u0627\u0645 \u0645\u0646\u0632\u0644\u0642&#8221; \u0648\u064a\u062c\u0628 \u062d\u0630\u0641\u0647 \u0641\u0648\u0631\u0627\u064b \u0644\u0643\u0633\u0631 \u0627\u0644\u062b\u0628\u0627\u062a.<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"4_%D8%A7%D8%B3%D8%AA%D8%B1%D8%A7%D8%AA%D9%8A%D8%AC%D9%8A%D8%A9_%E2%80%9C%D8%AA%D8%AF%D9%88%D9%8A%D8%B1_%D8%A7%D9%84%D9%83%D8%B1%D8%A8%D9%88%D9%87%D9%8A%D8%AF%D8%B1%D8%A7%D8%AA%E2%80%9D_Carb_Cycling\"><\/span><b>4. \u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0629 &#8220;\u062a\u062f\u0648\u064a\u0631 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a&#8221; (Carb Cycling)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0647\u0630\u0647 \u0627\u0644\u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0629 \u0641\u0639\u0627\u0644\u0629 \u062c\u062f\u0627\u064b \u0644\u0640 <\/span><b>\u0643\u0633\u0631 \u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0632\u0646 \u0628\u0639\u062f \u0627\u0644\u062a\u0643\u0645\u064a\u0645<\/b><span style=\"font-weight: 400;\"> \u0639\u0628\u0631 \u062a\u063a\u064a\u064a\u0631 \u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0625\u0646\u0633\u0648\u0644\u064a\u0646.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u0644\u062a\u0637\u0628\u064a\u0642:<\/b><span style=\"font-weight: 400;\"> \u0642\u0645 \u0628\u062a\u0642\u0633\u064a\u0645 \u0623\u0633\u0628\u0648\u0639\u0643 \u0625\u0644\u0649 (3 \u0623\u064a\u0627\u0645 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u062c\u062f\u0627\u064b) \u062a\u0644\u064a\u0647\u0627 (\u064a\u0648\u0645 \u0645\u062a\u0648\u0633\u0637 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u0644\u0647\u062f\u0641:<\/b><span style=\"font-weight: 400;\"> \u0641\u064a \u0627\u0644\u0623\u064a\u0627\u0645 \u0627\u0644\u0645\u0646\u062e\u0641\u0636\u0629\u060c \u064a\u062c\u0628\u0631 \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u062e\u0632\u0646\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0637\u0627\u0642\u0629. \u0648\u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u060c \u064a\u062a\u0645 \u062a\u062c\u062f\u064a\u062f \u0645\u062e\u0627\u0632\u0646 \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646 \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0645\u0646\u0639 \u0627\u0644\u0647\u062f\u0645 \u0627\u0644\u0639\u0636\u0644\u064a \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0642\u0648\u0629 \u0627\u0644\u062d\u0631\u0642.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><span style=\"font-weight: 400;\">\u0648\u0642\u062f \u064a\u062a\u0645 \u062f\u0645\u062c \u0647\u0630\u0647 \u0627\u0644\u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0629 \u0641\u064a \u064a\u0648\u0645 \u0631\u064a\u0641\u064a\u062f \u0645\u062d\u0633\u0648\u0628 \u0643\u0645\u0627 \u0630\u0643\u0631\u0646\u0627 \u0633\u0627\u0628\u0642\u0627\u064b. <\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"5_%D8%A3%D9%84%D9%8A%D8%A7%D9%81_%E2%80%9C%D9%85%D8%A7_%D9%82%D8%A8%D9%84_%D8%A7%D9%84%D9%88%D8%AC%D8%A8%D8%A9%E2%80%9D_%D9%84%D8%AA%D8%AD%D9%81%D9%8A%D8%B2_%D9%87%D8%B1%D9%85%D9%88%D9%86_GLP-1\"><\/span><b>5. \u0623\u0644\u064a\u0627\u0641 &#8220;\u0645\u0627 \u0642\u0628\u0644 \u0627\u0644\u0648\u062c\u0628\u0629&#8221; \u0644\u062a\u062d\u0641\u064a\u0632 \u0647\u0631\u0645\u0648\u0646 GLP-1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u0644\u0623\u0633\u0627\u0633 \u0627\u0644\u0639\u0644\u0645\u064a:<\/b><span style=\"font-weight: 400;\"> \u0627\u0644\u0640 <\/span><b>\u0623\u0644\u064a\u0627\u0641<\/b><span style=\"font-weight: 400;\"> \u0644\u064a\u0633\u062a \u0645\u062c\u0631\u062f \u0645\u0627\u062f\u0629 \u0644\u0644\u0647\u0636\u0645\u060c \u0628\u0644 \u0647\u064a \u0645\u062d\u0641\u0632 \u0644\u0625\u0641\u0631\u0627\u0632 \u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u0634\u0628\u0639 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0645\u062b\u0644 GLP-1 \u0648 PYY \u0645\u0646 \u0627\u0644\u0623\u0645\u0639\u0627\u0621.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u0644\u062a\u0637\u0628\u064a\u0642:<\/b><span style=\"font-weight: 400;\"> \u0627\u0628\u062f\u0623 \u0648\u062c\u0628\u062a\u0643 \u062f\u0627\u0626\u0645\u0627\u064b \u0628\u062d\u0641\u0646\u0629 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 (\u0645\u062b\u0644 \u0627\u0644\u0633\u0644\u0637\u0629 \u0627\u0644\u062e\u0636\u0631\u0627\u0621 \u0623\u0648 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u0648\u0631\u0642\u064a\u0629). \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u062a\u0628\u0637\u0626 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0633\u0643\u0631 \u0648\u062a\u062e\u0644\u0642 &#8220;\u0634\u0628\u0643\u0629&#8221; \u062f\u0627\u062e\u0644 \u0627\u0644\u0645\u0639\u062f\u0629 \u062a\u0645\u0646\u0639 \u0627\u0644\u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0633\u0631\u064a\u0639 \u0644\u0644\u062f\u0647\u0648\u0646\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0643\u0633\u0631 \u0627\u0644\u062c\u0645\u0648\u062f \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a \u0627\u0644\u0630\u064a \u064a\u0633\u0628\u0628 \u0627\u0644\u062b\u0628\u0627\u062a.<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u062a\u0637\u0628\u064a\u0642 \u0647\u0630\u0647 \u0627\u0644\u0642\u0648\u0627\u0639\u062f \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0628\u0639\u062f \u0627\u0644\u062a\u0643\u0645\u064a\u0645 \u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0643\u0633\u0631 \u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0632\u0646 \u0639\u0644\u0649 \u0627\u0644\u0645\u064a\u0632\u0627\u0646\u060c \u0645\u0639 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0627\u0644\u0637\u0628\u0639 \u0628\u0645\u0631\u0627\u062c\u0639\u0629 \u0627\u0644\u0637\u0628\u064a\u0628 \u0648\u0641\u0631\u064a\u0642 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0645\u0634\u0631\u0641 \u0639\u0644\u064a\u0643 \u0641\u064a \u0643\u0644 \u062e\u0637\u0648\u0629\u060c \u0641\u0647\u0645 \u0627\u0644\u0623\u062f\u0631\u0649 \u0628\u062d\u0627\u0644\u062a\u0643.\u00a0<\/span><\/p>\n<p>\u00a0<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D8%AB%D8%A7%D9%84%D8%AB%D8%A7%D9%8B_%D8%AB%D9%88%D8%B1%D8%A9_%D8%A7%D9%84%D9%86%D8%B4%D8%A7%D8%B7_%D8%A7%D9%84%D8%A8%D8%AF%D9%86%D9%8A_%D8%B5%D8%AF%D9%85%D8%A9_%D8%A7%D9%84%D8%AC%D8%B3%D9%85_%D8%A8%D8%A7%D9%84%D8%A3%D9%86%D9%85%D8%A7%D8%B7_%D8%A7%D9%84%D8%AC%D8%AF%D9%8A%D8%AF%D8%A9\"><\/span><b>\u062b\u0627\u0644\u062b\u0627\u064b: \u062b\u0648\u0631\u0629 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a (\u0635\u062f\u0645\u0629 \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0623\u0646\u0645\u0627\u0637 \u0627\u0644\u062c\u062f\u064a\u062f\u0629)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u0647\u0646\u0627 \u0646\u0646\u062a\u0642\u0644 \u0645\u0646 &#8220;\u0627\u0644\u062a\u062d\u0631\u0643&#8221; \u0625\u0644\u0649 &#8220;\u0627\u0644\u062a\u062d\u062f\u064a&#8221;. \u0644\u0643\u0633\u0631 \u0627\u0644\u062b\u0628\u0627\u062a\u060c \u0646\u062d\u062a\u0627\u062c \u0644\u0645\u0628\u062f\u0623 \u0639\u0644\u0645\u064a \u064a\u064f\u0633\u0645\u0649 <\/span><b>&#8220;\u0627\u0644\u0645\u0641\u0627\u062c\u0623\u0629 \u0627\u0644\u0628\u064a\u0648\u0644\u0648\u062c\u064a\u0629&#8221;<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_%D9%85%D8%A8%D8%AF%D8%A3_%E2%80%9C%D8%B5%D8%AF%D9%85%D8%A9_%D8%A7%D9%84%D8%AC%D8%B3%D9%85%E2%80%9D_%D8%A8%D8%AA%D8%BA%D9%8A%D9%8A%D8%B1_%D9%86%D9%88%D8%B9_%D8%A7%D9%84%D8%B1%D9%8A%D8%A7%D8%B6%D8%A9\"><\/span><b>1. \u0645\u0628\u062f\u0623 &#8220;\u0635\u062f\u0645\u0629 \u0627\u0644\u062c\u0633\u0645&#8221; \u0628\u062a\u063a\u064a\u064a\u0631 \u0646\u0648\u0639 \u0627\u0644\u0631\u064a\u0627\u0636\u0629<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u062c\u0633\u0645 \u064a\u062d\u0641\u0638 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0645\u062a\u0643\u0631\u0631\u0629 (\u0645\u062b\u0644 \u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0645\u0639\u062a\u0627\u062f) \u0648\u064a\u0642\u0644\u0644 \u0645\u0646 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0623\u062b\u0646\u0627\u0621 \u0645\u0645\u0627\u0631\u0633\u062a\u0647\u0627 \u0644\u0623\u0646\u0647 \u0623\u0635\u0628\u062d &#8220;\u062e\u0628\u064a\u0631\u0627\u064b&#8221; \u0641\u064a\u0647\u0627. \u0644\u0643\u0633\u0631 \u0647\u0630\u0627 \u0627\u0644\u062a\u0643\u064a\u0641 \u064a\u062c\u0628 \u062a\u063a\u064a\u064a\u0631<\/span><a href=\"https:\/\/drmohamedtag.com\/en\/%d8%a7%d9%84%d8%b1%d9%8a%d8%a7%d8%b6%d8%a9-%d8%a8%d8%b9%d8%af-%d8%a7%d9%84%d8%aa%d9%83%d9%85%d9%8a%d9%85%d9%84\/\"><span style=\"font-weight: 400;\"> \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0623\u0648 \u0646\u0648\u0639 \u0627\u0644\u0645\u062c\u0647\u0648\u062f \u0627\u0644\u0628\u062f\u0646\u064a<\/span><\/a><span style=\"font-weight: 400;\"> \u0627\u0644\u0630\u064a \u062a\u0628\u0630\u0644\u0647:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0640 <\/b><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12442301\/\" target=\"_blank\" rel=\"noopener\"><b>HIIT (\u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629)<\/b><\/a><b>:<\/b><span style=\"font-weight: 400;\"> \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0641\u062a\u0631\u0627\u062a \u0642\u0635\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0645\u062c\u0647\u0648\u062f \u0627\u0644\u0634\u0627\u0642 \u064a\u0644\u064a\u0647\u0627 \u0641\u062a\u0631\u0627\u062a \u0631\u0627\u062d\u0629.<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>\u0627\u0644\u0623\u0633\u0627\u0633 \u0627\u0644\u0639\u0644\u0645\u064a:<\/b><span style=\"font-weight: 400;\"> \u062a\u0639\u0645\u0644 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0644\u0649 \u062a\u062d\u0641\u064a\u0632 \u0638\u0627\u0647\u0631\u0629 \u062a\u064f\u0633\u0645\u0649 <\/span><b>EPOC (\u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0627\u0644\u0632\u0627\u0626\u062f \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646)<\/b><span style=\"font-weight: 400;\">\u060c \u0648\u0647\u064a \u062a\u062c\u0639\u0644 \u062c\u0633\u0645\u0643 \u064a\u0633\u062a\u0645\u0631 \u0641\u064a \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0628\u0645\u0639\u062f\u0644 \u0645\u0631\u062a\u0641\u0639 \u0644\u0645\u062f\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 24 \u0633\u0627\u0639\u0629 <\/span><i><span style=\"font-weight: 400;\">\u0628\u0639\u062f<\/span><\/i><span style=\"font-weight: 400;\"> \u0627\u0644\u0627\u0646\u062a\u0647\u0627\u0621 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u0644\u064a\u0633 \u0641\u0642\u0637 \u0623\u062b\u0646\u0627\u0626\u0647.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u0644\u0633\u0628\u0627\u062d\u0629:<\/b><span style=\"font-weight: 400;\"> \u062a\u0639\u062a\u0628\u0631 \u0623\u0642\u0648\u0649 \u0648\u0633\u064a\u0644\u0629 \u0644\u0643\u0633\u0631 \u0627\u0644\u062b\u0628\u0627\u062a.<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>\u0627\u0644\u0623\u0633\u0627\u0633 \u0627\u0644\u0639\u0644\u0645\u064a:<\/b><span style=\"font-weight: 400;\"> \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u062a\u062c\u0645\u0639 \u0628\u064a\u0646 &#8220;\u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629&#8221; (\u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0645\u0627\u0621 \u062a\u0639\u0627\u062f\u0644 12 \u0645\u0631\u0629 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0647\u0648\u0627\u0621) \u0648&#8221;\u0627\u0644\u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u062d\u0631\u0627\u0631\u064a&#8221;. \u0627\u0644\u062c\u0633\u0645 \u064a\u0628\u0630\u0644 \u0637\u0627\u0642\u0629 \u0647\u0627\u0626\u0644\u0629 \u0641\u0642\u0637 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u062a\u0647 \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u0629 \u062f\u0627\u062e\u0644 \u0627\u0644\u0645\u0627\u0621\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0644\u0645\u062c\u0647\u0648\u062f \u0627\u0644\u0639\u0636\u0644\u064a \u0627\u0644\u0634\u0627\u0645\u0644\u060c \u0645\u0645\u0627 \u064a\u0631\u0641\u0639 \u0627\u0644\u062d\u0631\u0642 \u0644\u0623\u0642\u0635\u0649 \u0645\u0633\u062a\u0648\u064a\u0627\u062a\u0647.<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"2_%D8%B1%D9%81%D8%B9_%D9%85%D8%B3%D8%AA%D9%88%D9%89_%D8%A7%D9%84%D9%80_NEAT_%D8%B9%D8%A8%D8%B1_%D8%AA%D8%AA%D8%A8%D9%91%D8%B9_%D8%AE%D8%B7%D9%88%D8%A7%D8%AA_%D9%8A%D9%88%D9%85%D9%8A\"><\/span><b>2. \u0631\u0641\u0639 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0640 NEAT \u0639\u0628\u0631 \u062a\u062a\u0628\u0651\u0639 \u062e\u0637\u0648\u0627\u062a \u064a\u0648\u0645\u064a<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0640 NEAT \u0647\u0648 <\/span><a href=\"https:\/\/www.puregym.com\/blog\/7-simple-tips-to-move-more-and-increase-your-neat\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">\u0627\u0644\u0646\u0634\u0627\u0637 \u063a\u064a\u0631 \u0627\u0644\u0631\u064a\u0627\u0636\u064a<\/span><\/a><span style=\"font-weight: 400;\"> (\u0645\u062b\u0644 \u0627\u0644\u062d\u0631\u0643\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0639\u0645\u0644\u060c \u0635\u0639\u0648\u062f \u0627\u0644\u062f\u0631\u062c).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u0644\u0623\u062f\u0627\u0629:<\/b><span style=\"font-weight: 400;\"> \u0627\u0633\u062a\u062e\u062f\u0645 \u062a\u0637\u0628\u064a\u0642\u0627\u062a \u0627\u0644\u0647\u0627\u062a\u0641 \u0644\u0639\u0645\u0644 <\/span><b>\u062a\u062a\u0628\u0651\u0639 \u062e\u0637\u0648\u0627\u062a<\/b><span style=\"font-weight: 400;\"> \u064a\u0648\u0645\u064a. \u0625\u0630\u0627 \u0643\u0627\u0646 \u0645\u0639\u062f\u0644\u0643 5000 \u062e\u0637\u0648\u0629\u060c \u0627\u0631\u0641\u0639\u0647 \u0625\u0644\u0649 10,000. \u0647\u0630\u0627 \u0627\u0644\u0640 <\/span><b>\u0646\u0634\u0627\u0637 \u064a\u0648\u0645\u064a<\/b><span style=\"font-weight: 400;\"> \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u064a\u062d\u0631\u0642 \u0633\u0639\u0631\u0627\u062a \u062a\u0631\u0627\u0643\u0645\u064a\u0629 \u062f\u0648\u0646 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a.<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"3_%D8%A7%D9%84%D8%A8%D8%AF%D8%A1_%D9%81%D9%8A_%D8%B1%D9%81%D8%B9_%D8%A3%D8%AD%D9%85%D8%A7%D9%84_Weight_Lifting\"><\/span><b>3. \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0631\u0641\u0639 \u0623\u062d\u0645\u0627\u0644 (Weight Lifting)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0644\u0645\u0627\u0630\u0627\u061f<\/b><span style=\"font-weight: 400;\"> \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0647\u064a \u0623\u0646\u0633\u062c\u0629 \u0646\u0634\u0637\u0629 \u062a\u0645\u062b\u064a\u0644\u064a\u0627\u064b\u061b \u0623\u064a \u0623\u0646\u0647\u0627 \u062a\u062d\u0631\u0642 \u0633\u0639\u0631\u0627\u062a \u062d\u062a\u0649 \u0648\u0623\u0646\u062a \u0646\u0627\u0626\u0645. \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 <\/span><b>\u0631\u0641\u0639 \u0623\u062d\u0645\u0627\u0644<\/b><span style=\"font-weight: 400;\"> \u0628\u0633\u064a\u0637\u0629 \u064a\u0632\u064a\u062f \u0645\u0646 \u0643\u062a\u0644\u062a\u0643 \u0627\u0644\u0639\u0636\u0644\u064a\u0629\u060c \u0645\u0645\u0627 \u064a\u0631\u0641\u0639 &#8220;\u0645\u0639\u062f\u0644 \u0627\u0644\u062d\u0631\u0642 \u0627\u0644\u0623\u0633\u0627\u0633\u064a&#8221; (BMR) \u0648\u064a\u062c\u0639\u0644 \u062c\u0633\u0645\u0643 \u0645\u0627\u0643\u064a\u0646\u0629 \u062d\u0631\u0642 \u062f\u0647\u0648\u0646 \u0644\u0627 \u062a\u062a\u0648\u0642\u0641.<\/span><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D8%B1%D8%A7%D8%A8%D8%B9%D8%A7%D9%8B_%D8%A7%D9%84%D8%B9%D9%88%D8%A7%D9%85%D9%84_%D8%A7%D9%84%D9%86%D9%81%D8%B3%D9%8A%D8%A9_%D9%88%D8%A7%D9%84%D8%A8%D9%8A%D9%88%D9%84%D9%88%D8%AC%D9%8A%D8%A9_%D8%A7%D9%84%D9%85%D9%87%D9%85%D9%84%D8%A9\"><\/span><b>\u0631\u0627\u0628\u0639\u0627\u064b: \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u0646\u0641\u0633\u064a\u0629 \u0648\u0627\u0644\u0628\u064a\u0648\u0644\u0648\u062c\u064a\u0629 \u0627\u0644\u0645\u0647\u0645\u0644\u0629<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u0644\u0646\u0648\u0645 \u0648\u0627\u0644\u062a\u0648\u062a\u0631:<\/b><span style=\"font-weight: 400;\"> \u0642\u0644\u0629 \u0627\u0644\u0646\u0648\u0645 \u062a\u0631\u0641\u0639 \u0647\u0631\u0645\u0648\u0646 &#8220;\u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644&#8221;\u060c \u0648\u0647\u0648 \u0627\u0644\u0645\u0633\u0624\u0648\u0644 \u0639\u0646 \u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u062e\u0627\u0635\u0629 \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0628\u0637\u0646. \u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 7-8 \u0633\u0627\u0639\u0627\u062a \u0646\u0648\u0645 \u062c\u064a\u062f\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u062a\u0631\u0637\u064a\u0628 \u0627\u0644\u062c\u0633\u0645:<\/b><span style=\"font-weight: 400;\"> \u0627\u0644\u062c\u0641\u0627\u0641 \u064a\u0628\u0637\u0626 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a. \u0634\u0631\u0628 \u0627\u0644\u0645\u0627\u0621 \u0628\u0643\u062b\u0631\u0629 \u0647\u0648 \u0623\u0631\u062e\u0635 \u0648\u0623\u0633\u0631\u0639 \u0648\u0633\u064a\u0644\u0629 \u0644\u0643\u0633\u0631 \u0627\u0644\u062b\u0628\u0627\u062a.<\/span><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D8%AE%D8%A7%D9%85%D8%B3%D8%A7%D9%8B_%D9%85%D8%AA%D9%89_%D9%8A%D8%AC%D8%A8_%D8%A7%D9%84%D8%B7%D8%A8%D9%8A%D8%A8%D8%9F\"><\/span><b>\u062e\u0627\u0645\u0633\u0627\u064b: \u0645\u062a\u0649 \u064a\u062c\u0628 \u0627\u0644\u0637\u0628\u064a\u0628\u061f<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u062d\u0627\u0644\u0627\u062a\u060c \u0642\u062f \u064a\u0643\u0648\u0646 \u0627\u0644\u062b\u0628\u0627\u062a \u0646\u0627\u062a\u062c\u0627\u064b \u0639\u0646 \u0623\u0645\u0648\u0631 \u0637\u0628\u064a\u0629 \u062a\u062d\u062a\u0627\u062c \u0644\u062a\u062f\u062e\u0644 \u0645\u062e\u062a\u0635:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0646\u0642\u0635 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a:<\/b><span style=\"font-weight: 400;\"> \u0646\u0642\u0635 \u0628\u0639\u0636 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 (\u0645\u062b\u0644 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 D \u0623\u0648 B12) \u064a\u0633\u0628\u0628 \u062e\u0645\u0648\u0644\u0627\u064b \u0641\u064a \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062d\u0631\u0642.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u062e\u0645\u0648\u0644 \u0627\u0644\u063a\u062f\u0629 \u0627\u0644\u062f\u0631\u0642\u064a\u0629:<\/b><span style=\"font-weight: 400;\"> \u0627\u0644\u0630\u064a \u0642\u062f \u064a\u0638\u0647\u0631 \u0628\u0639\u062f \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0643\u0628\u064a\u0631 \u0648\u064a\u062d\u062a\u0627\u062c \u0644\u062a\u0639\u062f\u064a\u0644 \u062f\u0648\u0627\u0626\u064a.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0641\u064a \u0639\u064a\u0627\u062f\u062a\u0646\u0627\u060c \u0646\u0642\u0648\u0645 \u0628\u0625\u062c\u0631\u0627\u0621 \u0641\u062d\u0635 <\/span><b>InBody<\/b><span style=\"font-weight: 400;\"> \u062f\u0648\u0631\u064a \u0648\u0645\u0631\u0627\u062c\u0639\u0629 \u0627\u0644\u062a\u062d\u0627\u0644\u064a\u0644 \u0644\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0643 \u0644\u0627 \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0623\u064a \u0639\u0627\u0626\u0642 \u0639\u0636\u0648\u064a \u064a\u0645\u0646\u0639\u0643 \u0645\u0646 \u0627\u0644\u0648\u0635\u0648\u0644 \u0644\u0647\u062f\u0641\u0643.<\/span><\/p>\n<p>\u00a0<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D8%A7%D9%84%D9%85%D9%8A%D8%B2%D8%A7%D9%86_%D9%8A%D9%83%D8%B0%D8%A8_%D9%88%D8%A7%D9%84%D9%85%D9%82%D8%A7%D8%B3%D8%A7%D8%AA_%D8%AA%D8%B5%D8%AF%D9%82\"><\/span><b>\u0627\u0644\u0645\u064a\u0632\u0627\u0646 \u064a\u0643\u0630\u0628.. \u0648\u0627\u0644\u0645\u0642\u0627\u0633\u0627\u062a \u062a\u0635\u062f\u0642<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u0643\u0633\u0631 \u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0632\u0646 \u064a\u0628\u062f\u0623 \u0645\u0646 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