{"id":1859,"date":"2021-02-08T02:31:24","date_gmt":"2021-02-07T22:31:24","guid":{"rendered":"https:\/\/athletehealthguide.com\/?p=1859"},"modified":"2025-11-21T18:49:34","modified_gmt":"2025-11-21T18:49:34","slug":"%d8%a7%d9%81%d8%b6%d9%84-%d9%85%d8%b3%d8%a7%d8%ad%d9%8a%d9%86-%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86-%d8%a7%d9%84%d9%83%d8%a7%d8%b2%d9%8a%d9%86","status":"publish","type":"post","link":"https:\/\/thek.ai\/blog\/%d8%a7%d9%81%d8%b6%d9%84-%d9%85%d8%b3%d8%a7%d8%ad%d9%8a%d9%86-%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86-%d8%a7%d9%84%d9%83%d8%a7%d8%b2%d9%8a%d9%86\/","title":{"rendered":"\u0627\u0641\u0636\u0644 10 \u0645\u0633\u0627\u062d\u064a\u0642 \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0643\u0627\u0632\u064a\u0646 \u0641\u064a \u0639\u0627\u0645 2026"},"content":{"rendered":"\n

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1. \u0645\u0633\u062d\u0648\u0642 \u0628\u0631\u0648\u062a\u064a\u0646 \u0643\u0627\u0632\u064a\u0646 \u0627\u0648\u0628\u062a\u064a\u0645\u0648\u0645 \u0646\u064a\u0648\u062a\u0631\u0634\u0646 \u062c\u0648\u0644\u062f \u0633\u062a\u0627\u0646\u062f\u0631\u062f<\/a><\/h3>\n\n\n
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\"\"<\/figure>\n<\/div>\n\n\n
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3. \u0645\u0633\u062d\u0648\u0642 \u0646\u0627\u064a\u062a\u0631\u0648 \u062a\u064a\u0643 \u0643\u0627\u0632\u064a\u0646 \u062c\u0648\u0644\u062f<\/a><\/h3>\n\n\n
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\"\"<\/figure>\n<\/div>\n\n\n
\n
\u0642\u0645 \u0628\u0627\u0644\u0634\u0631\u0627\u0621 \u0627\u0644\u0627\u0646<\/a><\/div>\n<\/div>\n\n\n\n

\u062a\u0642\u0648\u0645 \u0645\u0633\u0644 \u062a\u064a\u0643 \u0628\u062a\u0635\u0646\u064a\u0639 \u0623\u0641\u0636\u0644 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0646 \u0623\u062c\u0648\u062f \u0627\u0644\u0645\u0648\u0627\u062f \u0648\u0623\u0643\u062b\u0631\u0647\u0627 \u0641\u0627\u0639\u0644\u064a\u0629 \u0644\u0623\u0643\u062b\u0631 \u0645\u0646 \u0639\u0642\u062f\u064d \u0645\u0646 \u0627\u0644\u0632\u0645\u0646 \u060c \u0648\u0645\u0646 \u0628\u064a\u0646 \u0623\u0641\u0636\u0644 \u0645\u0643\u0645\u0644\u0627\u062a\u0647\u0627 \u0645\u0633\u062d\u0648\u0642 \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0643\u0627\u0632\u064a\u0646 \u0647\u0630\u0627. \u064a\u0648\u0641\u0631 \u0627\u0644\u0645\u0633\u062d\u0648\u0642 \u0644\u0643\u0644 \u062d\u0635\u0629 110 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0648 24 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064810 \u062c\u0631\u0627\u0645 \u0645\u0646 BCAAs. \u064a\u062d\u062a\u0648\u064a \u0623\u064a\u0636\u0627 \u0639\u0644\u0649 2 \u062c\u0631\u0627\u0645 \u0641\u0642\u0637 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0644\u0643\u0644 \u062d\u0635\u0629 \u0648\u0628\u062f\u0648\u0646 \u062f\u0647\u0648\u0646.<\/p>\n\n\n\n

\u064a\u062a\u0643\u0648\u0646 \u0645\u0632\u064a\u062c \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0643\u0627\u0632\u064a\u0646 \u0647\u0630\u0627 \u0645\u0646 \u0627\u0644\u0645\u064a\u0633\u064a\u0644\u0627\u0631 \u0648\u0643\u0627\u0632\u064a\u0646\u0627\u062a \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645. \u064a\u0623\u062a\u064a \u0628\u062d\u062c\u0645\u064a\u0646 – 2.5 \u0648 5 \u0623\u0631\u0637\u0627\u0644 (1.1 \u0643\u062c\u0645 \u0648 2.3 \u0643\u062c\u0645) \u0628\u0646\u0643\u0647\u0629 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u0633\u0648\u0628\u0631\u064a\u0645 \u0648 \u0646\u0643\u0647\u0629 \u0627\u0644\u0641\u0627\u0646\u064a\u0644\u064a\u0627 \u0627\u0644\u0643\u0631\u064a\u0645\u064a\u0629. \u0636\u0639 \u0641\u064a \u0627\u0639\u062a\u0628\u0627\u0631\u0643 \u0627\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0627\u0644\u062d\u0633\u0627\u0633\u064a\u0629 \u062a\u062c\u0627\u0647 \u0628\u0639\u0636 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0623\u0646 \u0627\u0644\u0645\u0646\u062a\u062c \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u062d\u0644\u064a\u0628 \u0648\u0627\u0644\u0635\u0648\u064a\u0627 \u0648\u0647\u064a \u0645\u0646 \u0645\u0633\u0628\u0628\u0627\u062a \u0627\u0644\u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629. \u0648\u0631\u0628\u0645\u0627 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0628\u0639\u0636 \u0622\u062b\u0627\u0631 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u0642\u0645\u062d \u0648\u0627\u0644\u0628\u064a\u0636.<\/p>\n\n\n\n

4. \u0628\u064a \u0625\u0633 \u0625\u0646 \u0633\u064a\u0646\u062b\u0627-6 \u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u064a\u062a\u0631\u0643\u0633<\/a><\/h3>\n\n\n
\n
\"\"<\/figure>\n<\/div>\n\n\n
\n
\u0642\u0645 \u0628\u0627\u0644\u0634\u0631\u0627\u0621 \u0627\u0644\u0627\u0646<\/a><\/div>\n<\/div>\n\n\n\n

\u062a\u062a\u0645\u062b\u0644 \u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0634\u0631\u0643\u0629 “\u0628\u064a \u0625\u0633 \u0625\u0646” \u0641\u064a \u062a\u0637\u0648\u064a\u0631 \u0645\u0646\u062a\u062c\u0627\u062a \u0630\u0648 \u0648\u0638\u0627\u0626\u0641 \u0645\u062a\u0639\u062f\u062f\u0629 \u0644\u0639\u0645\u0644\u0627\u0626\u0647\u0627\u060c \u0644\u062a\u062e\u062f\u0645 \u0643\u0627\u0641\u0629 \u0627\u0644\u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0648\u0627\u0644\u0635\u062d\u064a\u0629. \u064a\u0648\u0641\u0631\u0645\u0633\u062d\u0648\u0642 \u0628\u064a \u0627\u0633 \u0627\u0646 \u0633\u064a\u0646\u062b\u0627-6 \u0639\u062f\u062f \u0643\u0628\u064a\u0631\u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u060c \u062d\u064a\u062b \u0623\u0646\u0647 \u064a\u0623\u062a\u064a \u0628 200 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a \u0644\u0643\u0644 \u062d\u0635\u0629. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u060c 22 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648 15 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648 6 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0644\u0643\u0644 \u062d\u0635\u0629. <\/p>\n\n\n\n

\u064a\u0642\u062f\u0645 \u0627\u0644\u0645\u0633\u062d\u0648\u0642 \u0645\u0632\u064a\u062c\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u062a\u0643\u0648\u0646 \u0645\u0646 \u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646 \u0628\u0634\u0643\u0644 \u0643\u0627\u0632\u064a\u0646\u0627\u062a \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u060c \u0648\u0627\u0644\u0643\u0627\u0632\u064a\u0646 \u0628\u0634\u0643\u0644 \u0627\u0644\u0645\u064a\u0633\u064a\u0644\u0627\u0631 \u060c \u0648\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0628\u064a\u0636. \u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0645\u0646\u062a\u062c \u0623\u064a\u0636\u0627 \u0639\u0644\u0649 \u0625\u0646\u0632\u064a\u0645\u0627\u0646 \u0645\u0634\u062a\u0642\u0627\u0646 \u0645\u0646 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u064a\u0633\u0627\u0639\u062f\u0627\u0646 \u0639\u0644\u0649 \u0627\u0644\u0647\u0636\u0645. \u064a\u062a\u0648\u0641\u0631 \u0628\u062b\u0644\u0627\u062b\u0629 \u0623\u062d\u062c\u0627\u0645 – 2.9 \u0648 5 \u0648 10 \u0623\u0631\u0637\u0627\u0644 (1.3 \u0648 2.3 \u0648 4.5 \u0643\u062c\u0645) \u0628\u0646\u0643\u0647\u0627\u062a – \u062e\u0644\u064a\u0637 \u0643\u064a\u0643 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u060c \u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u0628\u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u060c \u0627\u0644\u0641\u0627\u0646\u064a\u0644\u064a\u0627 \u060c \u0622\u064a\u0633 \u0643\u0631\u064a\u0645 \u0627\u0644\u0641\u0627\u0646\u064a\u0644\u064a\u0627 \u060c \u0641\u0637\u064a\u0631\u0629 \u0627\u0644\u064a\u0642\u0637\u064a\u0646. \u0636\u0639 \u0641\u064a \u0627\u0639\u062a\u0628\u0627\u0631\u0643 \u0627\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0627\u0644\u062d\u0633\u0627\u0633\u064a\u0629 \u062a\u062c\u0627\u0647 \u0628\u0639\u0636 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0623\u0646 \u0627\u0644\u0645\u0646\u062a\u062c \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u062d\u0644\u064a\u0628 \u0648\u0641\u0648\u0644 \u0627\u0644\u0635\u0648\u064a\u0627 \u0648\u0627\u0644\u0628\u064a\u0636 \u0648\u0627\u0644\u0642\u0645\u062d \u0648\u0647\u064a \u0645\u0646 \u0645\u0633\u0628\u0628\u0627\u062a \u0627\u0644\u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629.<\/p>\n\n\n\n

5. \u0645\u0633\u062d\u0648\u0642 \u0628\u0631\u0648 \u062c\u064a\u0645 \u0645\u0632\u064a\u062c \u0628\u0631\u0648\u062a\u064a\u0646<\/a><\/h3>\n\n\n
\n
\"\"<\/figure>\n<\/div>\n\n\n
\n
\u0642\u0645 \u0628\u0627\u0644\u0634\u0631\u0627\u0621 \u0627\u0644\u0627\u0646<\/a><\/div>\n<\/div>\n\n\n\n

\u0645\u0627 \u064a\u064f\u0645\u064a\u0650\u0632 \u0634\u0631\u0643\u0629 \u062c\u064a\u0645 \u0646\u064a\u0648\u062a\u0631\u0634\u0646 \u0633\u0627\u064a\u0646\u0633 \u0623\u0646 \u0645\u0624\u0633\u0633\u0647\u0627 \u062c\u064a\u0645 \u0633\u062a\u0648\u0628\u0627\u0646\u064a \u0647\u0648 \u0627\u0644\u0630\u064a \u064a\u0642\u0641 \u0648\u0631\u0627\u0621 \u0643\u0644 \u062a\u0631\u0643\u064a\u0628\u0629 \u0645\u0646 \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0634\u0631\u0643\u0629. \u064a\u0648\u0641\u0631 \u0645\u0633\u062d\u0648\u0642 \u062c\u064a\u0645 \u0646\u064a\u0648\u062a\u0631\u0634\u0646 \u0645\u062a\u0639\u062f\u062f \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a 22 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0643\u0644 \u062d\u0635\u0629 \u060c \u062a\u0634\u062a\u0645\u0644 \u0639\u0644\u0649 7 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0627\u0632\u064a\u0646 \u0645\u064a\u0633\u064a\u0644\u0627\u0631 \u060c \u0648 7.5 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646 \u0627\u0644\u0645\u0639\u0632\u0648\u0644 \u0648 2.5 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u064a\u0627\u0636 \u0627\u0644\u0628\u064a\u0636 \u0648 7 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062d\u0644\u064a\u0628 \u0627\u0644\u0645\u0639\u0632\u0648\u0644. \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0623\u062a\u064a \u0645\u0639 4 \u062c\u0631\u0627\u0645\u0627\u062a \u0641\u0642\u0637 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648 2.5 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0644\u0643\u0644 \u062d\u0635\u0629.<\/p>\n\n\n\n

\u064a\u062a\u0648\u0641\u0631 \u0647\u0630\u0627 \u0627\u0644\u0645\u0646\u062a\u062c \u0639\u0627\u0644\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0628\u0623\u0631\u0628\u0639 \u0623\u062d\u062c\u0627\u0645 – 2 \u0648 2.13 \u0648 4 \u0648 4.2 \u0631\u0637\u0644 (900 \u062c\u0631\u0627\u0645 \u0648 968 \u062c\u0631\u0627\u0645 \u0648 1.8 \u0643\u062c\u0645 \u0648 1.9 \u0643\u062c\u0645). \u064a\u062a\u0648\u0641\u0631 \u0623\u064a\u0636\u0627 \u0628 9 \u0628\u0646\u0643\u0647\u0627\u062a \u0648\u0645\u0646\u0647\u0627 – \u0646\u0643\u0647\u0629 \u0627\u0644\u0643\u0648\u0643\u064a\u0632 \u0648\u0627\u0644\u0643\u0631\u064a\u0645 \u060c \u0627\u0644\u0643\u0631\u0627\u0645\u064a\u0644 \u0645\u0627\u0643\u064a\u0627\u062a\u0648 \u060c \u0643\u0648\u0643\u064a\u0632 \u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u0645\u0642\u0631\u0645\u0634\u0629 \u060c \u0645\u0648\u0633 \u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u060c \u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u060c \u0633\u0645\u0648\u0631\u0632 \u060c \u0641\u0627\u0646\u064a\u0644\u064a\u0627 \u062a\u0627\u0647\u064a\u062a\u064a \u060c \u0641\u0627\u0646\u064a\u0644\u064a\u0627 \u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u060c \u0648\u0631\u0648\u0643\u064a \u0631\u0648\u062f. \u0636\u0639 \u0641\u064a \u0627\u0639\u062a\u0628\u0627\u0631\u0643 \u0627\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0627\u0644\u062d\u0633\u0627\u0633\u064a\u0629 \u062a\u062c\u0627\u0647 \u0628\u0639\u0636 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0623\u0646 \u0627\u0644\u0645\u0646\u062a\u062c \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u062d\u0644\u064a\u0628 \u0648\u0641\u0648\u0644 \u0627\u0644\u0635\u0648\u064a\u0627 \u0648\u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u0648\u0647\u064a \u0645\u0646 \u0645\u0633\u0628\u0628\u0627\u062a \u0627\u0644\u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629.<\/p>\n\n\n\n

6. \u0645\u0633\u062d\u0648\u0642 \u0628\u0631\u0648\u062a\u064a\u0646 \u0643\u0627\u0632\u064a\u0646 \u0645\u064a\u0633\u064a\u0644\u0627\u0631 \u0646\u0627\u0648 \u0641\u0648\u062f\u0632 \u0627\u0644\u063a\u064a\u0631 \u0645\u0646\u0643\u0647<\/a><\/h3>\n\n\n
\n
\"\"<\/figure>\n<\/div>\n\n\n
\n
\u0642\u0645 \u0628\u0627\u0644\u0634\u0631\u0627\u0621 \u0627\u0644\u0627\u0646<\/a><\/div>\n<\/div>\n\n\n\n

\u064a\u062d\u062a\u0648\u064a \u0645\u0633\u062d\u0648\u0642 \u0628\u0631\u0648\u062a\u064a\u0646 \u0643\u0627\u0632\u064a\u0646 \u0645\u064a\u0633\u064a\u0644\u0627\u0631 \u0627\u0644\u0641\u0648\u0631\u064a \u0645\u0646 \u0646\u0627\u0648 \u0633\u0628\u0648\u0631\u062a\u0633 \u0627\u0644\u063a\u064a\u0631 \u0645\u0639\u062f\u0644 \u0648\u0631\u0627\u062b\u064a\u0627 \u0639\u0644\u0649 \u0645\u0643\u0648\u0646\u064a\u0646 \u0641\u0642\u0637 \u0648\u0647\u0645\u0627 \u0643\u0627\u0632\u064a\u0646 \u0627\u0644\u0645\u064a\u0633\u064a\u0644\u0627\u0631 \u0648\u0643\u0645\u064a\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0644\u064a\u0633\u064a\u062b\u064a\u0646 \u0639\u0628\u0627\u062f \u0627\u0644\u0634\u0645\u0633 \u060c \u0648\u0647\u0648 \u0645\u0633\u062a\u062d\u0644\u0628 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u062a\u0643\u062a\u0644. \u064a\u0648\u0641\u0631 \u0627\u0644\u0645\u0633\u062d\u0648\u0642 \u0641\u064a \u0643\u0644 \u062d\u0635\u0629 19 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0623\u0643\u062b\u0631 \u0645\u0646 4500 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0630\u0627\u062a \u0627\u0644\u0633\u0644\u0633\u0644\u0629 \u0627\u0644\u0645\u062a\u0641\u0631\u0639\u0629(BCAAs).<\/p>\n\n\n\n

\u064a\u062a\u0648\u0641\u0631 \u0647\u0630\u0627 \u0627\u0644\u0645\u0646\u062a\u062c \u0627\u0644\u063a\u064a\u0631 \u0645\u0646\u0643\u0647 \u0628\u062d\u062c\u0645 1.8 \u0631\u0637\u0644 (816 \u062c\u0631\u0627\u0645). \u0636\u0639 \u0641\u064a \u0627\u0639\u062a\u0628\u0627\u0631\u0643 \u0627\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0627\u0644\u062d\u0633\u0627\u0633\u064a\u0629 \u062a\u062c\u0627\u0647 \u0628\u0639\u0636 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0623\u0646 \u0627\u0644\u0645\u0646\u062a\u062c \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u062d\u0644\u064a\u0628 \u0648\u0647\u0648 \u0645\u0646 \u0645\u0633\u0628\u0628\u0627\u062a \u0627\u0644\u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629. \u0648\u0644\u0643\u0646 \u0641\u064a \u0627\u0644\u0645\u0642\u0627\u0628\u0644 \u060c \u0644\u0627\u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0645\u0646\u062a\u062c \u0639\u0644\u0649 \u0627\u0644\u0635\u0648\u064a\u0627 \u0648\u062c\u0648\u0632 \u0627\u0644\u0623\u0634\u062c\u0627\u0631 \u0648\u0627\u0644\u0630\u0631\u0629 \u0648\u0627\u0644\u0628\u064a\u0636 \u0648\u0627\u0644\u063a\u0644\u0648\u062a\u064a\u0646.<\/p>\n\n\n\n

7. \u0645\u0633\u062d\u0648\u0642 \u0627\u0633\u0646\u062a \u0628\u0631\u0648\u062a\u064a\u0646 \u0643\u0627\u0632\u064a\u0646 \u0645\u064a\u0633\u064a\u0644\u0627\u0631<\/a><\/h3>\n\n\n
\n
\"\"<\/figure>\n<\/div>\n\n\n
\n
\u0642\u0645 \u0628\u0627\u0644\u0634\u0631\u0627\u0621 \u0627\u0644\u0627\u0646<\/a><\/div>\n<\/div>\n\n\n\n

\u0645\u0633\u062d\u0648\u0642 \u0628\u0631\u0648\u062a\u064a\u0646 \u0643\u0627\u0632\u064a\u0646 \u0645\u064a\u0633\u064a\u0644\u0627\u0631 \u0645\u0646 \u0634\u0631\u0643\u0629 \u0627\u0633\u0646\u062a \u0647\u0648 \u0645\u0643\u0645\u0644 \u0639\u0627\u0644\u064a \u0627\u0644\u062c\u0648\u062f\u0629 \u0630\u0648 \u0646\u0643\u0647\u0629 \u0631\u0627\u0626\u0639\u0629 \u0648\u0645\u0644\u064a\u0621 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646. \u064a\u0648\u0641\u0631 25 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0643\u0644 \u062d\u0635\u0629 \u0648 5 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0633\u0644\u0633\u0644\u0629 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0627\u0644\u0645\u062a\u0634\u0639\u0628\u0629 BCAAs. \u0639\u0644\u0649 \u0639\u0643\u0633 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0645\u0633\u0627\u062d\u064a\u0642 \u0627\u0644\u0643\u0627\u0632\u064a\u0646 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u060c \u0644\u0627 \u064a\u062d\u062a\u0648\u064a \u0645\u0633\u062d\u0648\u0642 \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0643\u0627\u0632\u064a\u0646 \u0647\u0630\u0627 \u0639\u0644\u0649 \u0645\u0643\u0648\u0646\u0627\u062a \u0635\u0646\u0627\u0639\u064a\u0629. <\/p>\n\n\n\n

\u064a\u062a\u0645\u064a\u0632 \u0623\u064a\u0636\u0627 \u0628\u0642\u0627\u0626\u0645\u0629 \u0645\u0643\u0648\u0646\u0627\u062a \u0646\u0638\u064a\u0641\u0629 \u0648\u0628\u0633\u064a\u0637\u0629 \u0648\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u063a\u0644\u0648\u062a\u064a\u0646. \u064a\u062a\u0648\u0641\u0631 \u0627\u0644\u0645\u0646\u062a\u062c \u0628\u062d\u062c\u0645\u064a\u0646 – 2 \u0648 4 \u0623\u0631\u0637\u0627\u0644 (900 \u062c\u0631\u0627\u0645 \u0648 1.8 \u0643\u062c\u0645) \u0628\u0646\u0643\u0647\u0627\u062a – \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u0648\u0627\u0644\u0641\u0627\u0646\u064a\u0644\u064a\u0627 \u0648\u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u0628\u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629. \u0636\u0639 \u0641\u064a \u0627\u0639\u062a\u0628\u0627\u0631\u0643 \u0627\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0627\u0644\u062d\u0633\u0627\u0633\u064a\u0629 \u0623\u0646 \u0627\u0644\u0645\u0646\u062a\u062c \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u062d\u0644\u064a\u0628 \u0648\u0647\u0648 \u0645\u0646 \u0645\u0633\u0628\u0628\u0627\u062a \u0627\u0644\u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629. \u0642\u062f \u064a\u062d\u062a\u0648\u064a \u0623\u064a\u0636\u0627 \u0639\u0644\u0649 \u0643\u0645\u064a\u0627\u062a \u0636\u0626\u064a\u0644\u0629 \u0645\u0646 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a.<\/p>\n\n\n\n

8. \u0645\u0633\u062d\u0648\u0642 \u0628\u0631\u0648\u062a\u064a\u0646 \u0643\u0627\u0632\u064a\u0646 \u0628\u0644\u0643 \u0633\u0628\u0644\u0645\u0646\u062a<\/a><\/h3>\n\n\n
\n
\"\"<\/figure>\n<\/div>\n\n\n
\n
\u0642\u0645 \u0628\u0627\u0644\u0634\u0631\u0627\u0621 \u0627\u0644\u0627\u0646<\/a><\/div>\n<\/div>\n\n\n\n

\u0645\u0633\u062d\u0648\u0642 \u0628\u0631\u0648\u062a\u064a\u0646 \u0643\u0627\u0632\u064a\u0646 \u0628\u0644\u0643 \u0633\u0628\u0644\u0645\u0646\u062a \u0647\u0648 \u0645\u0633\u062d\u0648\u0642 \u063a\u064a\u0631 \u0645\u0646\u0643\u0647 \u064a\u0633\u0645\u062d \u0644\u0643  \u0628\u0627\u0644\u0627\u0633\u062a\u0645\u062a\u0627\u0639 \u0628\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u062f\u0648\u0646 \u0627\u0644\u0645\u0630\u0627\u0642 \u0627\u0644\u062d\u0644\u0648 \u0627\u0644\u0630\u064a \u0627\u0639\u062a\u062f\u062a\u0647. \u064a\u0648\u0641\u0631 \u0627\u0644\u0645\u0633\u062d\u0648\u0642 25 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0643\u0644 \u0648\u062c\u0628\u0629 \u0648\u0623\u0642\u0644 \u0645\u0646 1 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u062f\u0647\u0648\u0646.<\/p>\n\n\n\n

\u064a\u062d\u062a\u0648\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u062e\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u063a\u0644\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0633\u0643\u0631 \u0639\u0644\u0649 \u0627\u0644\u0643\u0627\u0632\u064a\u0646 \u0641\u0642\u0637 \u060c \u0644\u0627\u062a\u0641\u0635\u062d \u0627\u0644\u0634\u0631\u0643\u0629 \u0627\u0644\u0645\u0635\u0646\u0639\u0629 \u0639\u0646 \u0646\u0648\u0639 \u0627\u0644\u0643\u0627\u0632\u064a\u0646. \u064a\u062a\u0648\u0641\u0631 \u0628\u0623\u062d\u062c\u0627\u0645 \u0645\u062a\u0639\u062f\u062f\u0629  \u062a\u062a\u0631\u0627\u0648\u062d \u0645\u0646 0.22 \u0631\u0637\u0644 (100 \u062c\u0631\u0627\u0645) \u0625\u0644\u0649 44 \u0631\u0637\u0644\u0627\u064b (20 \u0643\u062c\u0645). \u0636\u0639 \u0641\u064a \u0627\u0639\u062a\u0628\u0627\u0631\u0643 \u0627\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0627\u0644\u062d\u0633\u0627\u0633\u064a\u0629 \u062a\u062c\u0627\u0647 \u0628\u0639\u0636 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0623\u0646 \u0627\u0644\u0645\u0646\u062a\u062c \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u062d\u0644\u064a\u0628 \u0648\u0647\u0648 \u0645\u0646 \u0645\u0633\u0628\u0628\u0627\u062a \u0627\u0644\u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629.<\/p>\n\n\n\n

9. \u0645\u0633\u062d\u0648\u0642 \u0628\u0631\u0648\u062a\u064a\u0646 \u0643\u0627\u0632\u064a\u0646 \u0645\u064a\u0633\u064a\u0644\u0627\u0631 \u0643\u064a\u062c\u062f \u0645\u0633\u0644<\/a><\/h3>\n\n\n
\n
\"\"<\/figure>\n<\/div>\n\n\n
\n
\u0642\u0645 \u0628\u0627\u0644\u0634\u0631\u0627\u0621 \u0627\u0644\u0627\u0646<\/a><\/div>\n<\/div>\n\n\n\n

\u062a\u0633\u062a\u062e\u062f\u0645 \u0643\u064a\u062c\u062f \u0645\u0633\u0644 \u0623\u0646\u0642\u0649 \u0648\u0623\u0642\u0648\u0649 \u0627\u0644\u0645\u0643\u0648\u0650\u0646\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0625\u0646\u062a\u0627\u062c \u0623\u0641\u0636\u0644 \u0627\u0644\u0645\u0643\u0645\u0650\u0644\u0627\u062a \u0627\u0644\u062e\u0627\u0636\u0639\u0629 \u0644\u0644\u0641\u062d\u0635 \u0648\u0627\u0644\u062a\u064e\u062c\u0627\u0631\u064f\u0628 \u0648\u0627\u0644\u0625\u062e\u062a\u0628\u0627\u0631\u0627\u062a \u0627\u0644\u0639\u0644\u0645\u064a\u0629 \u0628\u062c\u0648\u062f\u0629 \u0639\u0627\u0644\u064a\u0629 \u0648\u0628\u0623\u0633\u0639\u0627\u0631 \u0645\u0639\u0642\u0648\u0644\u0629. \u064a\u0648\u0641\u0631 \u0645\u0633\u062d\u0648\u0642 \u0628\u0631\u0648\u062a\u064a\u0646 \u0643\u0627\u0632\u064a\u0646 \u0643\u064a\u062c\u062f \u0645\u0633\u0644 24 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648 4.75 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 BCAAs \u0644\u0643\u0644 \u062d\u0635\u0629. \u064a\u062d\u062a\u0648\u064a \u0623\u064a\u0636\u0627 \u0639\u0644\u0649 \u0623\u0642\u0644 \u0645\u0646 1 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0644\u0627\u0643\u062a\u0648\u0632 \u0644\u0643\u0644 \u062d\u0635\u0629. <\/p>\n\n\n\n

\u062a\u0645 \u0635\u0646\u0639 \u0647\u0630\u0627 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0646 \u0643\u0627\u0632\u064a\u0646 \u0645\u064a\u0633\u064a\u0644\u0627\u0631 \u0648\u0647\u0648 \u0645\u0639\u062a\u0645\u062f \u0643\u0645\u0646\u062a\u062c \u063a\u064a\u0631 \u0645\u0639\u062f\u0644 \u0648\u0631\u0627\u062b\u064a\u064b\u0627 \u0648\u062e\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0644\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0635\u0648\u064a\u0627. \u064a\u062a\u0648\u0641\u0631 \u0627\u0644\u0645\u0646\u062a\u062c \u0628\u062d\u062c\u0645 \u0648\u0627\u062d\u062f \u0641\u0642\u0637 – 2 \u0631\u0637\u0644 (900 \u062c\u0631\u0627\u0645) \u0628\u0646\u0643\u0647\u062a\u064a\u0646 \u0637\u0628\u064a\u0639\u064a\u062a\u0627\u0646 \u0628\u062f\u0648\u0646 \u0623\u0644\u0648\u0627\u0646 \u0635\u0646\u0627\u0639\u064a\u0629 \u0648\u0647\u0645\u0627 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u0648\u0627\u0644\u0641\u0627\u0646\u064a\u0644\u064a\u0627. \u0636\u0639 \u0641\u064a \u0627\u0639\u062a\u0628\u0627\u0631\u0643 \u0627\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0627\u0644\u062d\u0633\u0627\u0633\u064a\u0629 \u062a\u062c\u0627\u0647 \u0628\u0639\u0636 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0623\u0646 \u0627\u0644\u0645\u0646\u062a\u062c \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u062d\u0644\u064a\u0628 \u0648\u0647\u0648 \u0645\u0646 \u0645\u0633\u0628\u0628\u0627\u062a \u0627\u0644\u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629.<\/p>\n\n\n\n

10. \u0645\u0633\u062d\u0648\u0642 \u0628\u0631\u0648\u062a\u064a\u0646 \u0643\u0627\u0632\u064a\u0646 \u0647\u0627\u0631\u062f\u0628\u0648\u062f\u064a\u0632<\/a><\/h3>\n\n\n
\n
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\u0627\u0644\u062e\u0644\u0627\u0635\u0629 <\/h2>\n\n\n\n

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