{"id":2089,"date":"2022-11-24T14:32:20","date_gmt":"2022-11-24T14:32:20","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=2089"},"modified":"2022-12-16T17:21:05","modified_gmt":"2022-12-16T17:21:05","slug":"build-healthy-bones","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/ar\/%d8%a8%d9%86%d8%a7%d8%a1-%d8%b9%d8%b8%d8%a7%d9%85-%d8%b5%d8%ad%d9%8a%d8%a9\/","title":{"rendered":"7 \u0637\u0631\u0642 \u0637\u0628\u064a\u0639\u064a\u0629 \u0644\u0628\u0646\u0627\u0621 \u0639\u0638\u0627\u0645 \u0635\u062d\u064a\u0629"},"content":{"rendered":"<p><span style=\"font-size: medium;\">\u0625\u0646 \u062a\u0642\u0648\u064a\u0629 \u0646\u0638\u0627\u0645 \u0627\u0644\u0647\u064a\u0643\u0644 \u0627\u0644\u0639\u0638\u0645\u064a \u0644\u0644\u0641\u0631\u062f \u0645\u0646 \u062e\u0644\u0627\u0644 \u0628\u0646\u0627\u0621 \u0639\u0638\u0627\u0645 \u0635\u062d\u064a\u0629 \u0623\u0645\u0631 \u0628\u0627\u0644\u063a \u0627\u0644\u0623\u0647\u0645\u064a\u0629.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0648\u0627\u0644\u0645\u0631\u0627\u0647\u0642\u0648\u0646 \u0648\u0627\u0644\u0634\u0628\u0627\u0628 \u0647\u0645 \u0627\u0644\u0633\u0646\u0648\u0627\u062a \u0627\u0644\u0623\u0648\u0644\u0649 \u0644\u062a\u0645\u0639\u062f\u0646 \u0627\u0644\u0647\u064a\u0627\u0643\u0644 \u0627\u0644\u0647\u064a\u0643\u0644\u064a\u0629. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0628\u062d\u0644\u0648\u0644 \u0633\u0646 \u0627\u0644\u062b\u0644\u0627\u062b\u064a\u0646 \u060c \u062a\u0639\u062a\u0628\u0631 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0644\u062f\u0649 \u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0627\u0633 \u0641\u064a \u0627\u0644\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0623\u0645\u062b\u0644.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u062a\u0635\u0628\u062d \u0627\u0644\u0639\u0638\u0627\u0645 \u0623\u0643\u062b\u0631 \u0647\u0634\u0627\u0634\u0629 \u0648\u062a\u0646\u0643\u0633\u0631 \u0628\u0633\u0647\u0648\u0644\u0629 \u0625\u0630\u0627 \u0644\u0645 \u064a\u062a\u0645 \u062a\u0643\u0648\u064a\u0646 \u0643\u062a\u0644\u0629 \u0639\u0638\u0627\u0645 \u0643\u0627\u0641\u064a\u0629 \u0642\u0628\u0644 \u0628\u0644\u0648\u063a \u0633\u0646 \u0627\u0644\u062b\u0644\u0627\u062b\u064a\u0646 \u0623\u0648 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0639\u0638\u0627\u0645 \u0645\u0639 \u062a\u0642\u062f\u0645\u0643 \u0641\u064a \u0627\u0644\u0639\u0645\u0631.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u0644\u062d\u0633\u0646 \u0627\u0644\u062d\u0638 \u060c \u0647\u0646\u0627\u0643 <a href=\"https:\/\/anabolic-coach.com\/ar\/\u0643\u0645\u0627\u0644-\u0627\u0644\u0627\u062c\u0633\u0627\u0645-\u062d\u0645\u064a\u0629-\u0627\u0644\u062d\u0635\u0648\u0644-\u0639\u0644\u0649-\u0645\u0645\u0632\u0642\/\">\u0630\u0648 \u0639\u0644\u0627\u0642\u0629 \u0628\u0627\u0644\u062d\u0645\u064a\u0629<\/a> \u0648\u062e\u064a\u0627\u0631\u0627\u062a \u0646\u0645\u0637 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0637\u0648\u064a\u0631 \u0639\u0638\u0627\u0645 \u0642\u0648\u064a\u0629 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u064a\u0647\u0627 \u0641\u064a \u0633\u0646 \u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0633\u0628\u0639 \u0637\u0631\u0642 \u0637\u0628\u064a\u0639\u064a\u0629 \u0645\u062c\u0631\u0628\u0629 \u0648\u062d\u0642\u064a\u0642\u064a\u0629 \u0644\u0628\u0646\u0627\u0621 \u0639\u0638\u0627\u0645 \u0635\u062d\u064a\u0629 \u064a\u0645\u0643\u0646\u0643 \u062a\u0628\u0646\u064a\u0647\u0627 \u0627\u0644\u064a\u0648\u0645.<\/span><\/p>\n<p><iframe title=\"\u0645\u0634\u063a\u0644 \u0641\u064a\u062f\u064a\u0648 \u064a\u0648\u062a\u064a\u0648\u0628\" src=\"https:\/\/www.youtube.com\/embed\/IHVPvnDGzHw\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2>#1. \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0644\u062f\u064a\u0643 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u062e\u0636\u0627\u0631<\/h2>\n<p><span style=\"font-size: medium;\">\u0633\u062a\u0634\u0643\u0631\u0643 \u0639\u0638\u0627\u0645\u0643 \u0639\u0644\u0649 \u0623\u0643\u0644 \u0627\u0644\u062e\u0636\u0627\u0631.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u0625\u0646\u0647\u0627 \u063a\u0646\u064a\u0629 \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062c \u060c \u0648\u0647\u0648 \u0639\u0646\u0635\u0631 \u063a\u0630\u0627\u0626\u064a \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u062a\u0643\u0648\u064a\u0646 \u062e\u0644\u0627\u064a\u0627 \u0639\u0638\u0645\u064a\u0629 \u062c\u062f\u064a\u062f\u0629. \u0643\u0645\u0627 \u062a\u0645 \u0627\u0642\u062a\u0631\u0627\u062d \u0623\u0646 \u0627\u0644\u062e\u0635\u0627\u0626\u0635 \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0623\u0643\u0633\u062f\u0629 \u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0645\u0646\u0639 \u062a\u0644\u0641 \u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u0639\u0638\u0627\u0645.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u064a\u0628\u062f\u0648 \u0623\u0646 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0641\u064a \u0627\u0644\u0639\u0638\u0627\u0645 \u060c \u0648\u0627\u0644\u0645\u0639\u0631\u0648\u0641\u0629 \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u0633\u0645 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u060c \u062a\u0632\u062f\u0627\u062f \u0628\u0633\u0628\u0628 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u062a\u0639\u062f \u0643\u062b\u0627\u0641\u0629 \u0639\u0638\u0627\u0645\u0643 \u0645\u0624\u0634\u0631\u064b\u0627 \u0643\u0645\u064a\u064b\u0627 \u0644\u0644\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0645\u0639\u062f\u0646\u064a \u0644\u0644\u0647\u064a\u0643\u0644 \u0627\u0644\u0639\u0638\u0645\u064a. \u0627\u0646\u062e\u0641\u0627\u0636 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0647\u0648 \u0633\u0645\u0629 \u0645\u0645\u064a\u0632\u0629 \u0644\u0643\u0644 \u0645\u0646 \u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 (\u0627\u0646\u062e\u0641\u0627\u0636 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0638\u0627\u0645) \u0648\u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 (\u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645).<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u0644\u0642\u062f \u0648\u062c\u062f\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0627\u0644\u0630\u064a\u0646 \u062a\u0643\u0648\u0646 \u0648\u062c\u0628\u0627\u062a\u0647\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u0635\u0641\u0631\u0627\u0621 \u0648\u0627\u0644\u062e\u0636\u0631\u0627\u0621 \u0644\u062f\u064a\u0647\u0645 \u0645\u0639\u062f\u0644\u0627\u062a \u0623\u0639\u0644\u0649 \u0645\u0646 \u062a\u0645\u0639\u062f\u0646 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0623\u0646 \u0627\u0644\u0634\u0628\u0627\u0628 \u0627\u0644\u0630\u064a\u0646 \u062a\u0643\u0648\u0646 \u0648\u062c\u0628\u0627\u062a\u0647\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u063a\u0646\u064a\u0629 \u0628\u0647\u0630\u0647 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0644\u062f\u064a\u0647\u0645 \u0645\u0639\u062f\u0644\u0627\u062a \u0623\u0639\u0644\u0649 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0638\u0627\u0645.<\/span><\/p>\n<p><span style=\"font-size: medium;\"><a href=\"https:\/\/anabolic-coach.com\/ar\/\u0623\u0641\u0636\u0644-5-\u0623\u0637\u0639\u0645\u0629-\u0646\u0628\u0627\u062a\u064a\u0629-\u0644\u0643\u0645\u0627\u0644-\u0627\u0644\u0623\u062c\u0633\u0627\u0645\/\">\u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u062e\u0636\u0627\u0631<\/a> \u0643\u0645\u0627 \u062a\u0645 \u0631\u0628\u0637\u0647 \u0628\u0646\u062a\u0627\u0626\u062c \u0625\u064a\u062c\u0627\u0628\u064a\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0641\u064a \u0633\u0646 \u0645\u0639\u064a\u0646\u0629.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u062a\u0645 \u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0628\u0645\u0642\u062f\u0627\u0631 20% \u0641\u064a \u062f\u0631\u0627\u0633\u0629 \u0623\u062c\u0631\u064a\u062a \u0639\u0644\u0649 \u0627\u0644\u0646\u0633\u0627\u0621 \u0641\u0648\u0642 \u0633\u0646 \u0627\u0644\u062e\u0645\u0633\u064a\u0646 \u0627\u0644\u0644\u0627\u0626\u064a \u062a\u0646\u0627\u0648\u0644\u0646 \u0627\u0644\u0628\u0635\u0644 \u0628\u0634\u0643\u0644 \u0645\u062a\u0643\u0631\u0631 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u062a\u0646\u0627\u0648\u0644\u0648\u0647 \u0628\u0634\u0643\u0644 \u0623\u0642\u0644.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u0632\u064a\u0627\u062f\u0629 \u0645\u0639\u062f\u0644 \u062f\u0648\u0631\u0627\u0646 \u0627\u0644\u0639\u0638\u0627\u0645 \u060c \u0623\u0648 \u0645\u0639\u062f\u0644 \u0627\u0631\u062a\u0634\u0627\u0641 \u0627\u0644\u0639\u0638\u0627\u0645 \u0627\u0644\u0630\u064a \u064a\u062a\u0628\u0639\u0647 \u0627\u0633\u062a\u0628\u062f\u0627\u0644 \u0639\u0638\u0645 \u062c\u062f\u064a\u062f \u060c \u064a\u0631\u062a\u0628\u0637 \u0628\u0632\u064a\u0627\u062f\u0629 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0644\u062f\u0649 \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u0641\u064a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u062a\u064a \u0627\u0633\u062a\u0645\u0631\u062a \u0644\u0645\u062f\u0629 \u062b\u0644\u0627\u062b\u0629 \u0623\u0634\u0647\u0631 \u060c \u0634\u0647\u062f\u062a \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0627\u0626\u064a \u062a\u0646\u0627\u0648\u0644\u0646 \u0645\u0627 \u064a\u0639\u0627\u062f\u0644 \u062a\u0633\u0639 \u062d\u0635\u0635 \u0645\u0646 \u0627\u0644\u0628\u0642\u062f\u0648\u0646\u0633 \u0623\u0648 \u0627\u0644\u0645\u0644\u0641\u0648\u0641 \u0623\u0648 \u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a \u0623\u0648 \u063a\u064a\u0631\u0647\u0627 \u0645\u0646 \u0627\u0644\u0646\u0628\u0627\u062a\u0627\u062a \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u0648\u0627\u0642\u064a\u0629 \u0644\u0644\u0639\u0638\u0627\u0645 \u060c \u0627\u0646\u062e\u0641\u0627\u0636\u064b\u0627 \u0641\u064a \u0645\u0639\u062f\u0644 \u062f\u0648\u0631\u0627\u0646 \u0627\u0644\u0639\u0638\u0627\u0645.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2096 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/fresh-fruits-and-vegetables-royalty.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/fresh-fruits-and-vegetables-royalty.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/fresh-fruits-and-vegetables-royalty-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/fresh-fruits-and-vegetables-royalty-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/fresh-fruits-and-vegetables-royalty-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/fresh-fruits-and-vegetables-royalty-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/fresh-fruits-and-vegetables-royalty-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/fresh-fruits-and-vegetables-royalty-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/fresh-fruits-and-vegetables-royalty-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/fresh-fruits-and-vegetables-royalty-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>#2. \u0627\u0628\u062f\u0623 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629<\/h2>\n<p><span style=\"font-size: medium;\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0645\u062d\u062f\u062f\u0629 \u0641\u064a \u0646\u0645\u0648 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0635\u064a\u0627\u0646\u062a\u0647\u0627.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u062a\u0639\u062a\u0628\u0631 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u062d\u0645\u0644 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0623\u0645\u0631\u064b\u0627 \u0631\u0627\u0626\u0639\u064b\u0627 \u0644\u0644\u0639\u0638\u0627\u0645 \u0644\u0623\u0646\u0647\u0627 \u062a\u0634\u062c\u0639 \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u062a\u0643\u0648\u064a\u0646 \u0639\u0638\u0627\u0645 \u062c\u062f\u064a\u062f\u0629.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u0644\u0642\u062f \u062b\u0628\u062a \u0623\u0646 \u0643\u0645\u064a\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0627\u0644\u062a\u064a \u062a\u0634\u0643\u0644\u062a \u062e\u0644\u0627\u0644 \u0633\u0646\u0648\u0627\u062a \u0630\u0631\u0648\u0629 \u0646\u0645\u0648 \u0627\u0644\u0639\u0638\u0627\u0645 \u062a\u0632\u062f\u0627\u062f \u0645\u0639 \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0646\u0634\u0627\u0637 \u0644\u062f\u0649 \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0645\u0635\u0627\u0628\u064a\u0646 \u0628\u062f\u0627\u0621 \u0627\u0644\u0633\u0643\u0631\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0639 1.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u0641\u064a\u062f\u064b\u0627 \u062c\u062f\u064b\u0627 \u0644\u062f\u0631\u0621 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0639\u0638\u0627\u0645 \u0644\u062f\u0649 \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u0648\u062c\u062f\u062a \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0627\u0644\u062a\u064a \u0623\u062c\u0631\u064a\u062a \u0639\u0644\u0649 \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0645\u0646 \u0627\u0644\u0631\u062c\u0627\u0644 \u0648\u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0630\u064a\u0646 \u0634\u0627\u0631\u0643\u0648\u0627 \u0641\u064a \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u062a\u062d\u0633\u064a\u0646\u0627\u062a \u0641\u064a \u062d\u062c\u0645 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0642\u0648\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0641\u064a \u0627\u0644\u0639\u0638\u0627\u0645 \u060c \u0641\u0636\u0644\u0627\u064b \u0639\u0646 \u0627\u0646\u062e\u0641\u0627\u0636 \u0641\u064a \u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u0648\u062f\u0648\u0631\u0627\u0646 \u0627\u0644\u0639\u0638\u0627\u0645.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0648\u062c\u062f\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646\u0647 \u062d\u062a\u0649 \u0628\u0639\u062f \u062a\u0633\u0639\u0629 \u0623\u0634\u0647\u0631 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u062f\u0629 \u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0648\u0632\u0646 \u060c \u0644\u0645 \u064a\u0644\u0627\u062d\u0638 \u0627\u0644\u0631\u062c\u0627\u0644 \u0627\u0644\u0623\u0643\u0628\u0631 \u0633\u0646\u064b\u0627 \u0632\u064a\u0627\u062f\u0629 \u0641\u064a \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062a\u0639\u0632\u064a\u0632 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u0641\u0625\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0644\u0647 \u0622\u062b\u0627\u0631 \u0635\u062d\u064a\u0629 \u0625\u064a\u062c\u0627\u0628\u064a\u0629 \u0623\u062e\u0631\u0649. \u0642\u062f \u062a\u0633\u062a\u0641\u064a\u062f \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0623\u0635\u063a\u0631 \u0633\u0646\u064b\u0627 \u0648\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u060c \u0648\u0643\u0630\u0644\u0643 \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0645\u0635\u0627\u0628\u0627\u062a \u0628\u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0623\u0648 \u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0623\u0648 \u0633\u0631\u0637\u0627\u0646 \u0627\u0644\u062b\u062f\u064a \u060c \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0644\u0623\u0646\u0647\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062d\u0645\u0627\u064a\u062a\u0647\u0646 \u0645\u0646 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0639\u0638\u0627\u0645.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0643\u0644 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u0645\u0644 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0632\u0627\u062f\u062a \u0645\u0646 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0641\u064a \u0639\u062f\u0629 \u0645\u0646\u0627\u0637\u0642 \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u060c \u0625\u0644\u0627 \u0623\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0641\u0642\u0637 \u0632\u0627\u062f\u062a \u0645\u0646 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0641\u064a \u0627\u0644\u0648\u0631\u0643 \u060c \u0648\u0641\u0642\u064b\u0627 \u0644\u062f\u0631\u0627\u0633\u0629 \u0623\u062c\u0631\u064a\u062a \u0639\u0644\u0649 \u0631\u062c\u0627\u0644 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0627\u0646\u062e\u0641\u0627\u0636 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0638\u0627\u0645.<\/span><\/p>\n<h2>#3. \u062a\u0633\u062a\u0647\u0644\u0643 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/h2>\n<p><span style=\"font-size: medium;\">\u0645\u0646 \u0623\u062c\u0644 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0639\u0638\u0627\u0645 \u0642\u0648\u064a\u0629 \u060c \u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0643\u0645\u064a\u0629 \u0643\u0627\u0641\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646. \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639 \u060c \u062d\u0648\u0627\u0644\u064a 50% \u0645\u0646 \u0643\u0644 \u0627\u0644\u0639\u0638\u0627\u0645 \u062a\u062a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u0623\u0638\u0647\u0631\u062a \u062f\u0631\u0627\u0633\u0629 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u0642\u062f \u064a\u0624\u062b\u0631 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0645\u0639\u062f\u0644\u0627\u062a \u0627\u0646\u0647\u064a\u0627\u0631\u0647\u0627.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0647\u0646\u0627\u0643 \u0639\u064a\u0628 \u0648\u0627\u062d\u062f \u0645\u062d\u062a\u0645\u0644 \u0645\u0646 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 <a href=\"https:\/\/anabolic-coach.com\/ar\/\u0643\u0645\u0627\u0644-\u0627\u0644\u0627\u062c\u0633\u0627\u0645-\u062d\u0645\u064a\u0629-\u0627\u0644\u062d\u0635\u0648\u0644-\u0639\u0644\u0649-\u0645\u0645\u0632\u0642\/\">\u0627\u0644\u062d\u0645\u064a\u0627\u062a<\/a> \u0647\u0648 \u0627\u062d\u062a\u0645\u0627\u0644 \u062e\u0633\u0627\u0631\u0629 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0641\u064a \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0638\u0627\u0645 \u0646\u062a\u064a\u062c\u0629 \u0645\u062d\u0627\u0648\u0644\u0629 \u0627\u0644\u062c\u0633\u0645 \u0644\u062a\u062d\u064a\u064a\u062f \u062d\u0645\u0648\u0636\u0629 \u0627\u0644\u062f\u0645.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0630\u0644\u0643 \u060c \u062a\u0638\u0647\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646 \u0647\u0630\u0627 \u0644\u064a\u0633 \u0647\u0648 \u0627\u0644\u062d\u0627\u0644 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u062a\u0635\u0644 \u0645\u062f\u062e\u0648\u0644\u0647\u0645 \u0627\u0644\u064a\u0648\u0645\u064a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0625\u0644\u0649 100 \u062c\u0631\u0627\u0645 \u060c \u0637\u0627\u0644\u0645\u0627 \u0623\u0646\u0647\u0645 \u064a\u0633\u062a\u0647\u0644\u0643\u0648\u0646 \u0623\u064a\u0636\u064b\u0627 \u0643\u0645\u064a\u0629 \u0635\u062d\u064a\u0629 \u0645\u0646 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u0647\u0646\u0627\u0643 \u0623\u062f\u0644\u0629 \u0639\u0644\u0649 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u0643\u0645\u064a\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u064a\u062d\u0633\u0646 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u060c \u062e\u0627\u0635\u0629 \u0639\u0646\u062f \u0627\u0644\u0646\u0633\u0627\u0621 \u0641\u064a \u0633\u0646 \u0627\u0644\u0625\u0646\u062c\u0627\u0628.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u0623\u0639\u0644\u0649 <a href=\"https:\/\/anabolic-coach.com\/ar\/7-\u0628\u0631\u0648\u062a\u064a\u0646-\u0628\u062f\u064a\u0644-\u0644\u0643\u0645\u0627\u0644-\u0627\u0644\u0623\u062c\u0633\u0627\u0645\/\">\u0628\u0631\u0648\u062a\u064a\u0646<\/a> \u0627\u0631\u062a\u0628\u0637 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0645\u0639 \u0627\u0646\u062e\u0641\u0627\u0636 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0643\u0633\u0648\u0631 \u0627\u0644\u0633\u0627\u0639\u062f \u0648\u0627\u0631\u062a\u0641\u0627\u0639 \u0643\u0628\u064a\u0631 \u0641\u064a \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0641\u064a \u0627\u0644\u0648\u0631\u0643 \u0648\u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0643\u0644\u064a \u0641\u064a \u062f\u0631\u0627\u0633\u0629 \u0631\u0635\u062f\u064a\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u062f\u062a\u0647\u0627 \u0633\u062a \u0633\u0646\u0648\u0627\u062a \u0644\u0623\u0643\u062b\u0631 \u0645\u0646 140.000 \u0627\u0645\u0631\u0623\u0629 \u0628\u0639\u062f \u0633\u0646 \u0627\u0644\u064a\u0623\u0633.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u0647\u0646\u0627\u0643 \u0623\u064a\u0636\u064b\u0627 \u0628\u0639\u0636 \u0627\u0644\u0623\u062f\u0644\u0629 \u0639\u0644\u0649 \u0623\u0646 \u0627\u0644\u0623\u0646\u0638\u0645\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0623\u0641\u0636\u0644 \u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0645\u0646 \u0627\u0644\u0623\u0646\u0638\u0645\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0623\u062b\u0646\u0627\u0621 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u0648\u062c\u062f \u0627\u0644\u0628\u0627\u062d\u062b\u0648\u0646 \u0623\u0646\u0647 \u0628\u0639\u062f \u0639\u0627\u0645 \u0645\u0646 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u0642\u064a\u062f \u0628\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u060c \u0641\u0642\u062f\u062a \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0627\u0626\u064a \u062a\u0646\u0627\u0648\u0644\u0646 86 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u0648\u0645\u064a\u064b\u0627 \u0643\u062a\u0644\u0629 \u0639\u0638\u0627\u0645 \u0623\u0642\u0644 \u0628\u0643\u062b\u064a\u0631 \u0641\u064a \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0644\u0627\u0626\u064a \u062a\u0646\u0627\u0648\u0644\u0646 60 \u062c\u0631\u0627\u0645\u064b\u0627 \u0641\u0642\u0637 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u0648\u0645\u064a\u064b\u0627.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2098 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>#4. \u062a\u0646\u0627\u0648\u0644\u064a \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u0648\u0643<\/h2>\n<p><span style=\"font-size: medium;\">\u064a\u062a\u0637\u0644\u0628 \u0628\u0646\u0627\u0621 \u0639\u0638\u0627\u0645 \u0642\u0648\u064a\u0629 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 <a href=\"https:\/\/en.wikipedia.org\/wiki\/Vitamin\">\u0641\u064a\u062a\u0627\u0645\u064a\u0646<\/a> \u062f \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0643.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u0645\u0646 \u0628\u064a\u0646 \u0641\u0648\u0627\u0626\u062f\u0647 \u0627\u0644\u0639\u062f\u064a\u062f\u0629 \u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u060c \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645. \u062a\u062a\u0637\u0644\u0628 \u0627\u0644\u062d\u0645\u0627\u064a\u0629 \u0645\u0646 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0639\u0638\u0627\u0645 \u0645\u062b\u0644 \u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0645\u0633\u062a\u0648\u0649 \u062f\u0645 \u0644\u0627 \u064a\u0642\u0644 \u0639\u0646 30 \u0646\u0627\u0646\u0648\u063a\u0631\u0627\u0645 \/ \u0645\u0644 (75 \u0646\u0627\u0646\u0648\u0645\u0648\u0644 \/ \u0644\u062a\u0631).<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639 \u060c \u0623\u0638\u0647\u0631\u062a \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646 \u0643\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0648\u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u0644\u0627 \u064a\u062d\u0635\u0644\u0648\u0646 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062f) \u0644\u062f\u064a\u0647\u0645 \u0643\u062b\u0627\u0641\u0629 \u0639\u0638\u0627\u0645 \u0623\u0642\u0644 \u0648\u0623\u0643\u062b\u0631 \u0639\u0631\u0636\u0629 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0639\u0638\u0627\u0645.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u064a\u0646\u062a\u0634\u0631 \u0646\u0642\u0635 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062f) \u0639\u0644\u0649 \u0646\u0637\u0627\u0642 \u0648\u0627\u0633\u0639 \u060c \u0648\u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0642\u062f\u0631 \u0628\u0645\u0644\u064a\u0627\u0631 \u0634\u062e\u0635 \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u0639\u0627\u0644\u0645.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0642\u0636\u064a \u0648\u0642\u062a\u064b\u0627 \u0643\u0627\u0641\u064a\u064b\u0627 \u0641\u064a \u0627\u0644\u0634\u0645\u0633 \u0648\u062a\u0646\u0627\u0648\u0644 \u0623\u0637\u0639\u0645\u0629 \u0645\u062b\u0644 \u0627\u0644\u062c\u0628\u0646 \u0648\u0627\u0644\u0643\u0628\u062f \u0648\u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u060c \u0641\u0642\u062f \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0643\u0644 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u0627\u0644\u0630\u064a \u062a\u062d\u062a\u0627\u062c\u0647. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u0625\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u0645\u0643\u0645\u0644\u0627\u062a \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062f) \u062a\u0635\u0644 \u0625\u0644\u0649 2000 \u0648\u062d\u062f\u0629 \u062f\u0648\u0644\u064a\u0629 \u064a\u0648\u0645\u064a\u064b\u0627 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u064a\u0627\u062a\u0647\u0645 \u0641\u064a \u0627\u0644\u0645\u0643\u0627\u0646 \u0627\u0644\u0630\u064a \u064a\u0646\u0628\u063a\u064a \u0623\u0646 \u062a\u0643\u0648\u0646 \u0639\u0644\u064a\u0647.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u064a\u062d\u0633\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 K2 \u0623\u0648\u0633\u062a\u064a\u0648\u0643\u0627\u0644\u0633\u064a\u0646 \u060c \u0648\u0647\u0648 \u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0647\u0645 \u0644\u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u0639\u0638\u0627\u0645 \u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u064a\u0639\u0632\u0632 \u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645. \u064a\u0633\u0645\u062d \u0647\u0630\u0627 \u0627\u0644\u062a\u063a\u064a\u064a\u0631 \u0644\u0644\u0623\u0648\u0633\u062a\u064a\u0648\u0643\u0627\u0644\u0633\u064a\u0646 \u0628\u0627\u0644\u0627\u0631\u062a\u0628\u0627\u0637 \u0628\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u0639\u0638\u0627\u0645 \u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0628\u062f\u0648\u0631\u0647 \u0641\u064a \u0645\u0646\u0639 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645.<\/span><\/p>\n<p><span style=\"font-size: medium;\">MK-4 \u0648 MK-7 \u0647\u0645\u0627 \u0623\u0643\u062b\u0631 \u0623\u0634\u0643\u0627\u0644 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 K2 \u0634\u064a\u0648\u0639\u064b\u0627. \u062a\u062d\u062a\u0648\u064a \u0627\u0644\u0644\u062d\u0648\u0645 \u0648\u0627\u0644\u0628\u064a\u0636 \u0648\u0627\u0644\u0643\u0628\u062f \u0639\u0644\u0649 \u0643\u0645\u064a\u0627\u062a \u0636\u0626\u064a\u0644\u0629 \u0645\u0646 MK-4 \u060c \u0648\u0644\u0643\u0646 \u0641\u0642\u0637 \u0641\u064a \u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u0644\u0628. \u064a\u0645\u0643\u0646 \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 MK-7 \u0641\u064a \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u062e\u0645\u0631\u0629 \u0645\u062b\u0644 \u0627\u0644\u0646\u0627\u062a\u0648 (\u0623\u062d\u062f \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0635\u0648\u064a\u0627) \u0648\u0645\u062e\u0644\u0644 \u0627\u0644\u0645\u0644\u0641\u0648\u0641 \u0648\u0627\u0644\u062c\u0628\u0646.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u0632\u0627\u062f \u0645\u0643\u0645\u0644 MK-7 \u0645\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0641\u064a\u062a\u0627\u0645\u064a\u0646 K2 \u0641\u064a \u0627\u0644\u062f\u0645 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0645\u0643\u0645\u0644 MK-4 \u0641\u064a \u062f\u0631\u0627\u0633\u0629 \u0635\u063a\u064a\u0631\u0629 \u0639\u0644\u0649 \u0634\u0627\u0628\u0627\u062a \u064a\u062a\u0645\u062a\u0639\u0646 \u0628\u0635\u062d\u0629 \u062c\u064a\u062f\u0629.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u062a\u0645 \u062a\u062d\u0633\u064a\u0646 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u062a\u0639\u062f\u064a\u0644 \u0623\u0648\u0633\u062a\u064a\u0648\u0643\u0627\u0644\u0633\u064a\u0646 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0645\u0643\u0645\u0644\u0627\u062a \u0641\u064a\u062a\u0627\u0645\u064a\u0646 K2 \u0644\u062f\u0649 \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0648\u0627\u0644\u0646\u0633\u0627\u0621 \u0628\u0639\u062f \u0633\u0646 \u0627\u0644\u064a\u0623\u0633 \u060c \u0648\u0641\u0642\u064b\u0627 \u0644\u0623\u0628\u062d\u0627\u062b \u0623\u062e\u0631\u0649.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u0641\u064a \u062f\u0631\u0627\u0633\u0629 \u0634\u0645\u0644\u062a \u0646\u0633\u0627\u0621 \u062a\u062a\u0631\u0627\u0648\u062d \u0623\u0639\u0645\u0627\u0631\u0647\u0646 \u0628\u064a\u0646 50 \u0648 65 \u0639\u0627\u0645\u064b\u0627 \u060c \u062d\u0627\u0641\u0638 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u062a\u0646\u0627\u0648\u0644\u0648\u0627 MK-4 \u0639\u0644\u0649 \u0643\u062b\u0627\u0641\u0629 \u0639\u0638\u0627\u0645\u0647\u0645 \u0628\u064a\u0646\u0645\u0627 \u0634\u0647\u062f \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u062a\u0646\u0627\u0648\u0644\u0648\u0627 \u062f\u0648\u0627\u0621\u064b \u0648\u0647\u0645\u064a\u064b\u0627 \u0627\u0646\u062e\u0641\u0627\u0636\u064b\u0627 \u0643\u0628\u064a\u0631\u064b\u0627.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u0645\u0646 \u0646\u0627\u062d\u064a\u0629 \u0623\u062e\u0631\u0649 \u060c \u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u0627\u0633\u062a\u0645\u0631\u062a 12 \u0634\u0647\u0631\u064b\u0627 \u0644\u0645\u0642\u0627\u0631\u0646\u0629 \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0627\u0626\u064a \u062a\u0646\u0627\u0648\u0644\u0646 \u0627\u0644\u0646\u0627\u062a\u0648 \u0628\u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u0644\u0645 \u064a\u062a\u0646\u0627\u0648\u0644\u0648\u0647 \u060c \u0639\u062f\u0645 \u0648\u062c\u0648\u062f \u0641\u0631\u0642 \u0641\u064a \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0639\u0638\u0627\u0645.<\/span><\/p>\n<h2>#5. \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645<\/h2>\n<p><span style=\"font-size: medium;\">\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0647\u0648 \u0623\u0643\u062b\u0631 \u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0648\u0641\u0631\u0629 \u0641\u064a \u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u0641\u0647\u0648 \u0636\u0631\u0648\u0631\u064a \u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u064a\u0648\u0645\u064a\u064b\u0627 \u0644\u062d\u0645\u0627\u064a\u0629 \u0628\u0646\u064a\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0642\u0648\u062a\u0647\u0627 \u0644\u0623\u0646 \u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u0639\u0638\u0627\u0645 \u0627\u0644\u0642\u062f\u064a\u0645\u0629 \u062a\u062a\u062d\u0644\u0644 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0648\u062a\u0633\u062a\u0628\u062f\u0644 \u0628\u0623\u062e\u0631\u0649 \u062c\u062f\u064a\u062f\u0629.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u064a\u0648\u0645\u064a\u0629 \u0645\u0648\u0635\u0649 \u0628\u0647\u0627 (RDI) \u062a\u0628\u0644\u063a 1000 \u0645\u062c\u0645 \u060c \u0644\u0643\u0646 \u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0645\u0631\u0627\u0647\u0642\u0648\u0646 \u0625\u0644\u0649 1300 \u0645\u062c\u0645 \u0648\u062a\u062d\u062a\u0627\u062c \u0627\u0644\u0646\u0633\u0627\u0621 \u0641\u0648\u0642 \u0633\u0646 \u0627\u0644\u062e\u0645\u0633\u064a\u0646 \u0625\u0644\u0649 1200 \u0645\u062c\u0645 \u064a\u0648\u0645\u064a\u064b\u0627.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0641\u0625\u0646 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u064a\u062e\u062a\u0644\u0641 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0645\u0646 \u0634\u062e\u0635 \u0644\u0622\u062e\u0631.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u062a\u0631\u062a\u0628\u0637 \u0645\u062f\u062e\u0648\u0644\u0627\u062a \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0627\u0644\u062a\u064a \u062a\u0632\u064a\u062f \u0639\u0646 500 \u0645\u0644\u0644\u064a\u063a\u0631\u0627\u0645 \u0628\u0627\u0645\u062a\u0635\u0627\u0635 \u0623\u0642\u0644 \u0628\u0643\u062b\u064a\u0631 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0627\u0644\u0645\u0622\u062e\u0630 \u0627\u0644\u0623\u0642\u0644.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u0644\u0636\u0645\u0627\u0646 \u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0629 \u0643\u0627\u0641\u064a\u0629 \u0645\u0646 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u060c \u064a\u064f\u0646\u0635\u062d \u0628\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u0629 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0627\u0644\u062a\u064a \u064a\u062a\u0645 \u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u064a\u0648\u0645. \u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0632\u064a\u062f \u0645\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0644\u062f\u064a\u0643 \u060c \u0641\u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0623\u0646 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0645\u062a\u0637\u0644\u0628\u0627\u062a\u0643 \u0645\u0646 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0645\u0646 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0637\u0639\u0627\u0645 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u0627\u0631\u062a\u0628\u0637\u062a \u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0628\u0627\u0631\u062a\u0641\u0627\u0639 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0628\u0645\u0642\u062f\u0627\u0631 22% \u0641\u064a \u062f\u0631\u0627\u0633\u0629 \u062d\u062f\u064a\u062b\u0629 \u0645\u062f\u062a\u0647\u0627 10 \u0633\u0646\u0648\u0627\u062a \u0634\u0645\u0644\u062a \u0623\u0643\u062b\u0631 \u0645\u0646 1500 \u0645\u0634\u0627\u0631\u0643 \u060c \u0628\u064a\u0646\u0645\u0627 \u0644\u0648\u062d\u0638 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0645\u0646 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2099 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/calcium.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/calcium.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/calcium-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/calcium-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/calcium-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/calcium-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/calcium-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/calcium-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/calcium-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/calcium-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>#6. \u0644\u0627 \u062a\u062a\u062c\u0627\u0647\u0644 \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0632\u0646\u0643<\/h2>\n<p><span style=\"font-size: medium;\">\u062a\u0639\u062a\u0645\u062f \u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0639\u0644\u0649 \u0639\u062f\u062f \u0645\u0646 \u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0648\u0644\u064a\u0633 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0641\u0642\u0637. \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0632\u0646\u0643 \u0647\u0645\u0627 \u0639\u0646\u0635\u0631\u0627\u0646 \u0622\u062e\u0631\u0627\u0646 \u064a\u0633\u0627\u0647\u0645\u0627\u0646 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0641\u064a \u0635\u062d\u0629 \u0639\u0638\u0627\u0645\u0643.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0636\u0631\u0648\u0631\u064a \u0641\u064a \u062a\u0646\u0634\u064a\u0637 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u0648\u0627\u0644\u0630\u064a \u0628\u062f\u0648\u0631\u0647 \u064a\u0632\u064a\u062f \u0645\u0646 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u0644\u0627\u062d\u0638 \u0627\u0644\u0628\u0627\u062d\u062b\u0648\u0646 \u0623\u0646\u0647 \u0645\u0646 \u0628\u064a\u0646 \u0623\u0643\u062b\u0631 \u0645\u0646 73000 \u0627\u0645\u0631\u0623\u0629 \u060c \u0643\u0627\u0646 \u0644\u062f\u0649 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u0627\u0633\u062a\u0647\u0644\u0643\u0648\u0627 400 \u0645\u0644\u0644\u064a\u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u064a\u0648\u0645\u064a\u064b\u0627 \u0643\u062b\u0627\u0641\u0629 \u0639\u0638\u0627\u0645 \u0623\u0639\u0644\u0649 \u062a\u0628\u0644\u063a \u062d\u0648\u0627\u0644\u064a 2%.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0647\u0648 \u0645\u0639\u062f\u0646 \u0645\u0648\u062c\u0648\u062f \u0641\u064a \u0645\u0639\u0638\u0645 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0648\u0625\u0646 \u0643\u0627\u0646 \u0628\u0643\u0645\u064a\u0627\u062a \u0636\u0626\u064a\u0644\u0629 \u060c \u0648\u0644\u0643\u0646 \u0641\u0642\u0637 \u0639\u062f\u062f \u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u062e\u062a\u0627\u0631\u0629 \u0647\u064a \u0645\u0635\u0627\u062f\u0631 \u063a\u0630\u0627\u0626\u064a\u0629 \u062c\u064a\u062f\u0629 \u0644\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645. \u0642\u062f \u064a\u0643\u0648\u0646 \u063a\u0644\u064a\u0633\u064a\u0646\u0627\u062a \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0623\u0648 \u0627\u0644\u0633\u062a\u0631\u0627\u062a \u0623\u0648 \u0627\u0644\u0643\u0631\u0628\u0648\u0646\u0627\u062a \u0645\u0641\u064a\u062f\u064b\u0627 \u0623\u064a\u0636\u064b\u0627 \u0643\u0645\u0643\u0645\u0644 \u063a\u0630\u0627\u0626\u064a.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u0627\u0644\u0632\u0646\u0643 \u0647\u0648 \u0645\u0639\u062f\u0646 \u0623\u0633\u0627\u0633\u064a \u0644\u0627 \u064a\u0645\u0643\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u064a\u0647 \u0625\u0644\u0627 \u0628\u062c\u0631\u0639\u0627\u062a \u062f\u0642\u064a\u0642\u0629 \u0644\u0644\u063a\u0627\u064a\u0629. \u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u0627\u0644\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0645\u0639\u062f\u0646\u064a \u0644\u0644\u0639\u0638\u0627\u0645.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u064a\u0634\u062c\u0639 \u0627\u0644\u0632\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u062a\u0637\u0648\u064a\u0631 \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u0645\u0643\u0648\u0646\u0629 \u0644\u0644\u0639\u0638\u0627\u0645 \u0628\u064a\u0646\u0645\u0627 \u064a\u0639\u0645\u0644 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a \u0639\u0644\u0649 \u0643\u0628\u062d \u0627\u0644\u0627\u0646\u0647\u064a\u0627\u0631 \u0627\u0644\u0633\u0627\u062d\u0642 \u0644\u0647\u064a\u0643\u0644 \u0639\u0638\u0627\u0645\u0643.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u062b\u0628\u062a \u0623\u0646 \u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0632\u0646\u0643 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0646\u0645\u0648 \u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0627\u0644\u0633\u0644\u064a\u0645\u0629 \u0644\u062f\u0649 \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0644\u062f\u0649 \u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u0641\u064a \u0633\u0646 \u0645\u062a\u0642\u062f\u0645\u0629.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u064a\u0645\u0643\u0646 \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 \u0627\u0644\u0632\u0646\u0643 \u0641\u064a \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u063a\u0630\u0627\u0621 \u060c \u0645\u062b\u0644 \u061b \u0627\u0644\u0633\u0628\u0627\u0646\u062e \u0648\u0627\u0644\u0645\u062d\u0627\u0631 \u0648\u0627\u0644\u0631\u0648\u0628\u064a\u0627\u0646 \u0648\u0628\u0630\u0648\u0631 \u0627\u0644\u064a\u0642\u0637\u064a\u0646 \u0648\u0644\u062d\u0645 \u0627\u0644\u0628\u0642\u0631 \u0648\u0628\u0630\u0648\u0631 \u0627\u0644\u0643\u062a\u0627\u0646.<\/span><\/p>\n<h2>#7. \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u062f\u0647\u0648\u0646 \u0623\u0648\u0645\u064a\u063a\u0627 3<\/h2>\n<p><span style=\"font-size: medium;\">\u0627\u0644\u0622\u062b\u0627\u0631 \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a \u0644\u0623\u062d\u0645\u0627\u0636 \u0623\u0648\u0645\u064a\u063a\u0627 3 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0645\u0648\u062b\u0642\u0629 \u062c\u064a\u062f\u064b\u0627.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u0641\u0642\u062f \u062b\u0628\u062a \u0623\u0646\u0647\u0627 \u062a\u062d\u0645\u064a \u0645\u0646 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0639\u0638\u0627\u0645 \u0627\u0644\u0630\u064a \u064a\u062d\u062f\u062b \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0645\u0639 \u062a\u0642\u062f\u0645 \u0627\u0644\u0639\u0645\u0631.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0623\u0648\u0645\u064a\u063a\u0627 6 \u0625\u0644\u0649 \u0623\u0648\u0645\u064a\u063a\u0627 3 \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0639\u0646\u062f \u0645\u0633\u062a\u0648\u0649 \u0635\u062d\u064a \u0644\u0627 \u064a\u0642\u0644 \u0623\u0647\u0645\u064a\u0629 \u0639\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u062f\u0647\u0648\u0646 \u0623\u0648\u0645\u064a\u063a\u0627 3 \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u0634\u0627\u0631\u0643 \u0623\u0643\u062b\u0631 \u0645\u0646 1500 \u0628\u0627\u0644\u063a \u062a\u062a\u0631\u0627\u0648\u062d \u0623\u0639\u0645\u0627\u0631\u0647\u0645 \u0628\u064a\u0646 45 \u0648 90 \u0639\u0627\u0645\u064b\u0627 \u0641\u064a \u062f\u0631\u0627\u0633\u0629 \u0648\u0627\u062d\u062f\u0629 \u060c \u0648\u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u0644\u062f\u064a\u0647\u0645 \u0646\u0633\u0628\u0629 \u0623\u0639\u0644\u0649 \u0645\u0646 \u0623\u062d\u0645\u0627\u0636 \u0623\u0648\u0645\u064a\u063a\u0627 6 \u0625\u0644\u0649 \u0623\u0648\u0645\u064a\u063a\u0627 3 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0641\u064a \u0648\u062c\u0628\u0627\u062a\u0647\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u062f\u064a\u0647\u0645 \u0643\u062b\u0627\u0641\u0629 \u0639\u0638\u0627\u0645 \u0623\u0642\u0644 \u0645\u0646 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u0644\u062f\u064a\u0647\u0645 \u0646\u0633\u0628\u0629 \u0623\u0642\u0644.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u064a\u0648\u0635\u0649 \u0628\u0634\u062f\u0629 \u0628\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0623\u0648\u0645\u064a\u063a\u0627 6 \u0625\u0644\u0649 \u0623\u0648\u0645\u064a\u063a\u0627 3 \u0628\u0646\u0633\u0628\u0629 4: 1 \u0623\u0648 \u0623\u0642\u0644.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u0628\u064a\u0646\u0645\u0627 \u0631\u0643\u0632\u062a \u063a\u0627\u0644\u0628\u064a\u0629 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0639\u0644\u0649 \u0645\u0632\u0627\u064a\u0627 \u062f\u0647\u0648\u0646 \u0623\u0648\u0645\u064a\u063a\u0627 3 \u0637\u0648\u064a\u0644\u0629 \u0627\u0644\u0633\u0644\u0633\u0644\u0629 \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u060c \u0627\u0643\u062a\u0634\u0641\u062a \u062f\u0631\u0627\u0633\u0629 \u062e\u0627\u0636\u0639\u0629 \u0644\u0644\u0631\u0642\u0627\u0628\u0629 \u0623\u0646 \u0645\u0635\u0627\u062f\u0631 \u0646\u0628\u0627\u062a \u0623\u0648\u0645\u064a\u063a\u0627 3 \u0633\u0627\u0639\u062f\u062a \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0646\u0647\u064a\u0627\u0631 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0632\u064a\u0627\u062f\u0629 \u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u0639\u0638\u0627\u0645.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u0628\u0639\u0636 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u062f\u0647\u0648\u0646 \u0623\u0648\u0645\u064a\u063a\u0627 3 \u0646\u0628\u0627\u062a\u064a\u0629 \u0648\u062a\u0634\u0645\u0644 \u0627\u0644\u062c\u0648\u0632 \u0648\u0628\u0630\u0648\u0631 \u0627\u0644\u0643\u062a\u0627\u0646 \u0648\u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2100 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/omega-3.jpg\" alt=\"\" width=\"750\" height=\"421\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/omega-3.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/omega-3-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/omega-3-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/omega-3-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/omega-3-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/omega-3-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/omega-3-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/omega-3-561x315.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/omega-3-608x341.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>\u062e\u062a\u0627\u0645\u0627<\/h2>\n<p><span style=\"font-size: medium;\">\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0639\u0638\u0627\u0645 \u0642\u0648\u064a\u0629 \u0623\u0645\u0631 \u0628\u0627\u0644\u063a \u0627\u0644\u0623\u0647\u0645\u064a\u0629 \u0641\u064a \u0623\u064a \u0639\u0645\u0631. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u0623\u062e\u0630 \u0627\u0644\u0646\u0627\u0633 \u0639\u0638\u0627\u0645\u064b\u0627 \u0635\u062d\u064a\u0629 \u0643\u0623\u0645\u0631 \u0645\u0633\u0644\u0645 \u0628\u0647 \u0644\u0623\u0646\u0647\u0645 \u0644\u0627 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0623\u064a \u0623\u0639\u0631\u0627\u0636 \u062d\u062a\u0649 \u062a\u062a\u0637\u0648\u0631 \u0627\u0644\u062d\u0627\u0644\u0629 \u062a\u0645\u0627\u0645\u064b\u0627.<\/span><\/p>\n<p><span style=\"font-size: medium;\">\u064a\u0645\u0643\u0646\u0643 \u0623\u0646 \u062a\u0628\u062f\u0623 \u0641\u064a \u0648\u0642\u062a \u0645\u0628\u0643\u0631 \u0639\u0644\u0649 \u0627\u0644\u0637\u0631\u064a\u0642 \u0625\u0644\u0649 \u0639\u0638\u0627\u0645 \u0642\u0648\u064a\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0628\u0646\u064a \u0628\u0639\u0636 \u0645\u0646 \u0627\u0644\u0639\u062f\u064a\u062f <a href=\"https:\/\/anabolic-coach.com\/ar\/\u0643\u0645\u0627\u0644-\u0627\u0644\u0627\u062c\u0633\u0627\u0645-\u062d\u0645\u064a\u0629-\u0627\u0644\u062d\u0635\u0648\u0644-\u0639\u0644\u0649-\u0645\u0645\u0632\u0642\/\">\u0630\u0648 \u0639\u0644\u0627\u0642\u0629 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\u0627\u0644\u0633\u0646\u0648\u0627\u062a \u0627\u0644\u0623\u0648\u0644\u0649 \u0644\u062a\u0645\u0639\u062f\u0646 \u0627\u0644\u0647\u064a\u0627\u0643\u0644 \u0627\u0644\u0639\u0638\u0645\u064a\u0629. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0628\u062d\u0644\u0648\u0644 \u0633\u0646 \u0627\u0644\u062b\u0644\u0627\u062b\u064a\u0646\u060c \u062a\u0639\u062a\u0628\u0631 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0644\u062f\u0649 \u0645\u0639\u0638\u0645 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0641\u064a \u0627\u0644\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0623\u0645\u062b\u0644. \u062a\u0635\u0628\u062d \u0627\u0644\u0639\u0638\u0627\u0645 \u0623\u0643\u062b\u0631 \u0647\u0634\u0627\u0634\u0629 \u0648\u062a\u062a\u0643\u0633\u0631 \u0628\u0633\u0647\u0648\u0644\u0629 \u0625\u0630\u0627 \u0644\u0645 \u064a\u0643\u0646 \u0630\u0644\u0643 \u0643\u0627\u0641\u064a\u0627 [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/ar\/%d8%a8%d9%86%d8%a7%d8%a1-%d8%b9%d8%b8%d8%a7%d9%85-%d8%b5%d8%ad%d9%8a%d8%a9\/\">\u0623\u0643\u062b\u0631<\/a><\/p>","protected":false},"author":3,"featured_media":2141,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[75,70,69],"tags":[],"class_list":{"0":"post-2089","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-medical","8":"category-nutrition","9":"category-training"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 Natural Ways To Build Healthy Bones - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Strengthening one&#039;s skeletal system through the building of healthy bones is crucial. 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