{"id":17634,"date":"2026-03-01T12:30:18","date_gmt":"2026-03-01T07:00:18","guid":{"rendered":"https:\/\/verywelfit.com\/?p=17634"},"modified":"2026-04-11T20:41:41","modified_gmt":"2026-04-11T15:11:41","slug":"%d9%85%d9%8a%d9%84%d9%81%d8%a7-%d8%a8%d9%88%d8%b1%d8%aa%d8%b1-%d8%a7%d9%84%d8%ad%d9%8a%d8%a7%d8%a9-%d8%a7%d9%84%d8%ae%d8%a7%d8%b5%d8%a9-%d9%88%d8%b9%d8%a7%d8%af%d8%a7%d8%aa-%d9%86%d9%85%d8%b7-%d8%a7","status":"publish","type":"post","link":"https:\/\/verywelfit.com\/ar\/fitness-en\/melva-porter-private-life-lifestyle-habits-workout-routine-balanced-diet-plan\/","title":{"rendered":"\u0645\u064a\u0644\u0641\u0627 \u0628\u0648\u0631\u062a\u0631: \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0648\u0639\u0627\u062f\u0627\u062a \u0646\u0645\u0637 \u0627\u0644\u062d\u064a\u0627\u0629 \u0648\u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u062e\u0637\u0629 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u062a\u0648\u0627\u0632\u0646"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u0641\u064a \u0627\u0644\u062d\u0627\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0642\u0648\u0645 \u0641\u064a\u0647\u0627 \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0628\u0627\u0644\u0628\u062d\u062b \u0639\u0646 \u0645\u064a\u0644\u0641\u0627 \u0628\u0648\u0631\u062a\u0631 \u060c \u0641\u0625\u0646 \u0623\u0648\u0644 \u0645\u0627 \u064a\u062a\u0628\u0627\u062f\u0631 \u0625\u0644\u0649 \u0627\u0644\u0630\u0647\u0646 \u0647\u0648 \u0623\u0646\u0647\u0627 \u0643\u0627\u0646\u062a \u0635\u062f\u064a\u0642\u0629 \u0627\u0644\u0645\u0645\u062b\u0644 \u0627\u0644\u0645\u062a\u0648\u0641\u0649 \u0648\u0627\u0644\u0645\u0645\u062b\u0644 \u0627\u0644\u0643\u0648\u0645\u064a\u062f\u064a \u0641\u0644\u064a\u0628 \u0648\u064a\u0644\u0633\u0648\u0646. \u0645\u0642\u0627\u0631\u0646\u0629\u064b \u0628\u0634\u0631\u0643\u0627\u0621 \u0627\u0644\u0645\u0634\u0627\u0647\u064a\u0631 \u0627\u0644\u0622\u062e\u0631\u064a\u0646 \u060c \u0639\u0627\u0634\u062a \u0645\u064a\u0644\u0641\u0627 \u0628\u0648\u0631\u062a\u0631 \u062d\u064a\u0627\u0629 \u0633\u0631\u064a\u0629 \u0644\u0644\u063a\u0627\u064a\u0629 \u060c \u0648\u0644\u0627 \u062a\u0648\u062c\u062f \u0645\u0639\u0644\u0648\u0645\u0627\u062a \u0643\u062b\u064a\u0631\u0629 \u0639\u0646 \u062d\u064a\u0627\u062a\u0647\u0627 \u0648\u0645\u0647\u0646\u062a\u0647\u0627 \u0648\u0631\u0648\u062a\u064a\u0646\u0647\u0627 \u0627\u0644\u0631\u064a\u0627\u0636\u064a.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0645\u0646 \u0647\u0648 \u0645\u064a\u0644\u0641\u0627 \u0628\u0648\u0631\u062a\u0631\u061f<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u062a\u0630\u0643\u0631 \u0645\u064a\u0644\u0641\u0627 \u0628\u0648\u0631\u062a\u0631 \u0641\u064a \u0627\u0644\u063a\u0627\u0644\u0628 \u0639\u0644\u0649 \u0623\u0646\u0647\u0627 \u0627\u0644\u0632\u0648\u062c\u0629 \u0627\u0644\u0633\u0627\u0628\u0642\u0629 \u0644\u0640 Flip Wilson \u060c \u0645\u0646 \u0628\u064a\u0646 \u0623\u0646\u062c\u062d \u0627\u0644\u0643\u0648\u0645\u064a\u062f\u064a\u064a\u0646 \u0641\u064a \u0627\u0644\u0633\u0628\u0639\u064a\u0646\u064a\u0627\u062a. \u0643\u0627\u0646 \u0648\u064a\u0644\u0633\u0648\u0646 \u0645\u0646 \u0623\u0648\u0627\u0626\u0644 \u0627\u0644\u0641\u0646\u0627\u0646\u064a\u0646 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u064a\u0646 \u0645\u0646 \u0623\u0635\u0644 \u0623\u0641\u0631\u064a\u0642\u064a \u0627\u0644\u0630\u064a\u0646 \u0627\u0633\u062a\u0636\u0627\u0641\u0648\u0627 \u0639\u0631\u0636\u064b\u0627 \u0645\u062a\u0646\u0648\u0639\u064b\u0627 \u0646\u0627\u062c\u062d\u064b\u0627 \u0644\u0644\u063a\u0627\u064a\u0629 \u060c \u0648\u0627\u0644\u0630\u064a \u0623\u0635\u0628\u062d \u0645\u0634\u0647\u0648\u0631\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0648\u0637\u0646\u064a \u0628\u0633\u0628\u0628 \u0623\u062f\u0627\u0626\u0647 \u0641\u064a \u0628\u0631\u0646\u0627\u0645\u062c Flip Wilson.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0645 \u064a\u0643\u0646 \u0645\u064a\u0644\u0641\u0627 \u0628\u0648\u0631\u062a\u0631 \u0641\u064a \u062f\u0627\u0626\u0631\u0629 \u0627\u0644\u0636\u0648\u0621 \u0623\u0628\u062f\u064b\u0627. \u0643\u0627\u0646\u062a \u062d\u064a\u0627\u062a\u0647\u0627 \u0644\u0627 \u0628\u0623\u0633 \u0628\u0647\u0627 <a href=\"https:\/\/verywelfit.com\/nutrition\/mexican-kombucha-secrets-a-personal-discovery-health-benefits-and-an-original-recipe-by-the-experts\/\"  data-wpil-monitor-id=\"418\">\u0633\u0631\u064a \u0648\u0623\u0643\u062b\u0631 \u062a\u0648\u062c\u0647\u0627\u064b \u0646\u062d\u0648 \u0627\u0644\u0623\u0633\u0631\u0629 \u0645\u0646 \u0634\u062e\u0635 \u0645\u0634\u0647\u0648\u0631<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0646\u0638\u0631\u0629 \u0639\u0627\u0645\u0629 \u0639\u0644\u0649 \u0623\u0633\u0644\u0648\u0628 \u062d\u064a\u0627\u0629 \u0645\u064a\u0644\u0641\u0627 \u0628\u0648\u0631\u062a\u0631: \u0627\u0644\u062e\u0635\u0648\u0635\u064a\u0629 \u0648\u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0644\u0649 \u0639\u0643\u0633 \u062b\u0642\u0627\u0641\u0629 \u0627\u0644\u0645\u0634\u0627\u0647\u064a\u0631 \u0627\u0644\u062a\u064a \u062a\u063a\u0630\u064a\u0647\u0627 <a href=\"https:\/\/verywelfit.com\/general\/the-yololary-spiderman-suit-video-and-its-sudden-rise-across-social-media\/\"  data-wpil-monitor-id=\"412\">\u0645\u0648\u0627\u0642\u0639 \u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a<\/a> \u0627\u0644\u0627\u0646\u0643\u0634\u0627\u0641 \u0627\u0644\u064a\u0648\u0645 \u060c \u0644\u0645 \u064a\u0631\u063a\u0628 \u0645\u0639\u0638\u0645 \u0623\u0632\u0648\u0627\u062c \u0627\u0644\u0641\u0646\u0627\u0646\u064a\u0646 \u0641\u064a \u0627\u0644\u0639\u0642\u0648\u062f \u0627\u0644\u0633\u0627\u0628\u0642\u0629 \u0641\u064a \u0646\u0637\u0627\u0642\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062a\u0639\u0631\u0636. \u0646\u0645\u0637 \u062d\u064a\u0627\u0629 \u0634\u0643\u0644\u0647:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0645\u062a\u0645\u062d\u0648\u0631 \u062d\u0648\u0644 \u0627\u0644\u0623\u0633\u0631\u0629.<\/li>\n\n\n\n<li>\u0647\u064a\u0643\u0644 \u0627\u0644\u0645\u0646\u0632\u0644 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a.<br>\u0639\u0644\u0649 \u0639\u0643\u0633 \u0627\u0644\u062a\u0639\u0631\u0636 \u0644\u0648\u0633\u0627\u0626\u0644 \u0627\u0644\u0625\u0639\u0644\u0627\u0645 \u060c \u0627\u0644\u0623\u062d\u062f\u0627\u062b \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a\u0629.<\/li>\n\n\n\n<li>\u062a\u0639\u0644\u064a\u0642 \u0639\u0627\u0645 \u0645\u062d\u062f\u0648\u062f.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062d\u062a\u0648\u064a \u0627\u0644\u062e\u0635\u0648\u0635\u064a\u0629 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u062a\u0623\u062b\u064a\u0631\u0627\u062a \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631 \u060c \u0648\u0623\u0643\u062b\u0631 \u0645\u0646 \u0630\u0644\u0643 \u0639\u0646\u062f \u0631\u0628\u0637 \u0627\u0644\u0634\u062e\u0635\u064a\u0627\u062a \u0627\u0644\u0628\u0627\u0631\u0632\u0629.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u062b\u0642\u0627\u0641\u0629 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0641\u064a \u0639\u0635\u0631\u0647\u0627.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0645 \u064a\u0643\u0646 \u0644\u062f\u0649 \u0627\u0644\u0646\u0633\u0627\u0621 \u0625\u0645\u0643\u0627\u0646\u064a\u0629 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0639\u0636\u0648\u064a\u0629 \u0645\u0646\u0638\u0645\u0629 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0643\u0645\u0627 \u0647\u0648 \u0627\u0644\u062d\u0627\u0644 \u0627\u0644\u064a\u0648\u0645 \u0641\u064a \u0627\u0644\u0633\u0628\u0639\u064a\u0646\u064a\u0627\u062a \u0648\u0627\u0644\u062b\u0645\u0627\u0646\u064a\u0646\u064a\u0627\u062a. \u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u062d\u062f\u062b \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0645\u0646 \u062e\u0644\u0627\u0644:<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33010902\/\" target=\"_blank\" rel=\"noopener\"><sup>(1)<\/sup><\/a><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0644\u0645\u0634\u064a.<\/li>\n\n\n\n<li>\u0648\u0627\u062c\u0628\u0627\u062a \u0645\u0646\u0632\u0644\u064a\u0629.<\/li>\n\n\n\n<li>\u062f\u0631\u0648\u0633 \u0647\u0648\u0627\u0626\u064a\u0629 \u062e\u0641\u064a\u0641\u0629.<\/li>\n\n\n\n<li>\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0623\u0633\u0627\u0633 \u0627\u0644\u0631\u0642\u0635.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u064a \u062d\u0627\u0644\u0629 \u0627\u0644\u062a\u0632\u0645\u062a \u0645\u064a\u0644\u0641\u0627 \u0628\u0648\u0631\u062a\u0631 \u0628\u0645\u0639\u0627\u064a\u064a\u0631 \u0627\u0644\u0639\u0627\u0641\u064a\u0629 \u0627\u0644\u0645\u0634\u062a\u0631\u0643\u0629 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0639\u0635\u0631 \u060c \u0641\u0642\u062f \u064a\u0643\u0648\u0646 \u0627\u0644\u0646\u0634\u0627\u0637 \u0642\u062f \u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0645\u0639\u062a\u062f\u0644\u0629 \u0648\u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u060c \u0648\u0644\u0643\u0646 \u0644\u064a\u0633 \u0639\u0644\u0649 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0643\u062b\u0641.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u062a\u0631\u062c\u0645\u0629 \u0627\u0644\u0639\u0627\u0641\u064a\u0629 \u0627\u0644\u062d\u062f\u064a\u062b\u0629.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0646\u0638\u0631 \u0641\u064a \u0627\u062d\u062a\u0645\u0627\u0644\u0647\u0627 <a href=\"https:\/\/verywelfit.com\/fitness-en\/mary-joan-schutz-private-life-lifestyle-and-a-balanced-wellness-approach\/\" data-wpil-monitor-id=\"417\">\u0631\u0632\u0642<\/a> \u0627\u0644\u064a\u0648\u0645 \u0641\u064a \u0636\u0648\u0621 \u0639\u0644\u0645 \u0627\u0644\u0639\u0627\u0641\u064a\u0629 \u0627\u0644\u062d\u0627\u0644\u064a \u060c \u0633\u064a\u0634\u0645\u0644 \u0646\u0645\u0648\u0630\u062c \u0635\u062d\u064a \u0644\u0645\u0646\u062a\u0635\u0641 \u0627\u0644\u0639\u0645\u0631 \u0623\u0648 \u0628\u0639\u062f \u0630\u0644\u0643:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u064a \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u062d\u064a\u0627\u0646 \u060c \u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0637\u0644\u0627\u0628 \u0627\u0644\u0645\u0635\u0627\u0628\u0648\u0646 \u0628\u0627\u0636\u0637\u0631\u0627\u0628 \u0641\u0631\u0637 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0646\u0642\u0635 \u0627\u0644\u0627\u0646\u062a\u0628\u0627\u0647 \u0625\u0644\u0649 \u062f\u0639\u0645 \u0645\u062a\u062e\u0635\u0635 \u0641\u064a \u0645\u062f\u0627\u0631\u0633\u0647\u0645 \u0648\u0623\u062d\u064a\u0627\u0626\u0647\u0645.  \u0627\u0644\u0642\u0648\u0629 \u0648\u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 (\u064a\u0648\u0645\u0627\u0646 \u0623\u0648 3 \u0623\u064a\u0627\u0645 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639): \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u0643\u0648\u0646 \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062f\u0639\u0645 \u0636\u0631\u0648\u0631\u064a\u064b\u0627 \u0644\u0644\u0637\u0644\u0627\u0628 \u0627\u0644\u0645\u0635\u0627\u0628\u064a\u0646 \u0628\u0627\u0636\u0637\u0631\u0627\u0628 \u0641\u0631\u0637 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0646\u0642\u0635 \u0627\u0644\u0627\u0646\u062a\u0628\u0627\u0647 \u0641\u064a \u0645\u062f\u0627\u0631\u0633\u0647\u0645 \u0648\u0623\u062d\u064a\u0627\u0626\u0647\u0645.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0639 \u0634\u064a\u062e\u0648\u062e\u0629 \u0627\u0644\u0646\u0633\u0627\u0621 \u060c \u0647\u0646\u0627\u0643 \u0627\u0646\u062e\u0641\u0627\u0636 \u0637\u0628\u064a\u0639\u064a \u0641\u064a <a href=\"https:\/\/verywelfit.com\/fitness-en\/muscle-mass-is-lost-as-we-age-are-you-doing-anything-to-slow-the-process\/\" data-wpil-monitor-id=\"411\">\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/a> \u0648\u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645. \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0635\u062d\u0629:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u064a\u0642\u0628\u0639 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645.<\/li>\n\n\n\n<li>\u0645\u0643\u0627\u0628\u0633 \u0627\u0644\u062f\u0645\u0628\u0644 \u0627\u0644\u062e\u0641\u064a\u0641\u0629.<\/li>\n\n\n\n<li>\u0635\u0641\u0648\u0641 \u0634\u0631\u064a\u0637 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629.<\/li>\n\n\n\n<li>\u062a\u0635\u0639\u064a\u062f.<\/li>\n\n\n\n<li>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0623\u0633\u0627\u0633\u064a.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u0641\u0648\u0627\u0626\u062f:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/li>\n\n\n\n<li>\u0645\u0641\u0627\u0635\u0644 \u0623\u0642\u0648\u0649.<\/li>\n\n\n\n<li>\u0648\u0636\u0639\u064a\u0629 \u0623\u0641\u0636\u0644.<\/li>\n\n\n\n<li>\u062e\u0641\u0636 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0633\u0642\u0648\u0637.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u062d\u0631\u0643\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 (3-4 \u0623\u064a\u0627\u0645 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639).<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>30-40 \u062f\u0642\u064a\u0642\u0629 \u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0633\u0631\u064a\u0639.<\/li>\n\n\n\n<li>\u062f\u0631\u0627\u062c\u0627\u062a \u062e\u0641\u064a\u0641\u0629.<\/li>\n\n\n\n<li>\u0627\u0644\u0633\u0628\u0627\u062d\u0629.<\/li>\n\n\n\n<li>\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u062a\u0623\u062b\u064a\u0631.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062f\u0639\u0645 \u0627\u0644\u0642\u0644\u0628:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628.<\/li>\n\n\n\n<li>\u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0636\u063a\u0637 \u0627\u0644\u062f\u0645.<\/li>\n\n\n\n<li>\u0627\u0644\u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0645\u0639\u0631\u0641\u064a\u0629.<\/li>\n\n\n\n<li>\u0627\u0644\u0631\u0641\u0627\u0647\u064a\u0629 \u0627\u0644\u0639\u0627\u0637\u0641\u064a\u0629.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"889\" height=\"596\" src=\"https:\/\/cdn.verywelfit.com\/2026\/03\/output-69.png\" alt=\"\u0625\u062e\u0631\u0627\u062c \" class=\"wp-image-17644\" srcset=\"https:\/\/cdn.verywelfit.com\/2026\/03\/output-69.png 889w, https:\/\/cdn.verywelfit.com\/2026\/03\/output-69-300x201.png 300w, https:\/\/cdn.verywelfit.com\/2026\/03\/output-69-768x515.png 768w, https:\/\/cdn.verywelfit.com\/2026\/03\/output-69-18x12.png 18w\" sizes=\"auto, (max-width: 889px) 100vw, 889px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>\u062e\u0637\u0629 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u062a\u0648\u0627\u0632\u0646 \u0644\u0637\u0648\u0644 \u0627\u0644\u0639\u0645\u0631.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0627\u0646\u062a \u0627\u0644\u0639\u0642\u0648\u062f \u0627\u0644\u0633\u0627\u0628\u0642\u0629 \u062a\u0639\u062a\u0645\u062f \u0628\u0634\u0643\u0644 \u0623\u0643\u0628\u0631 \u0639\u0644\u0649 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0645\u0637\u0628\u0648\u062e\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644. \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0648\u062c\u0648\u062f \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0644\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0635\u0646\u0639\u0629 \u060c \u0625\u0644\u0627 \u0623\u0646 \u0627\u0644\u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0645\u0639\u0627\u0644\u062c \u0644\u0644\u063a\u0627\u064a\u0629 \u0643\u0627\u0646 \u0623\u0642\u0644 \u0628\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u062d\u0627\u0644\u064a.<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/37191867\/\" target=\"_blank\" rel=\"noopener\"><sup>(2)<\/sup><\/a><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0645\u0628\u0627\u062f\u0626 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629.<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0623\u0637\u0639\u0645\u0629 \u0643\u0627\u0645\u0644\u0629.<\/li>\n\n\n\n<li>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646.<\/li>\n\n\n\n<li>\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u062a\u062f\u0644\u0629.<\/li>\n\n\n\n<li>\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629.<\/li>\n\n\n\n<li>\u0623\u062d\u062c\u0627\u0645 \u0627\u0644\u0623\u062c\u0632\u0627\u0621 \u0627\u0644\u062e\u0627\u0636\u0639\u0629 \u0644\u0644\u0631\u0642\u0627\u0628\u0629.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u062e\u0637\u0629 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0645\u062a\u0648\u0627\u0632\u0646\u0629 (\u0627\u0644\u062a\u0643\u064a\u0641 \u0627\u0644\u062d\u062f\u064a\u062b).<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u0625\u0641\u0637\u0627\u0631.<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0628\u064a\u0636 \u0645\u062e\u0641\u0648\u0642.<\/li>\n\n\n\n<li>\u0646\u062e\u0628 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629.<\/li>\n\n\n\n<li>\u0641\u0627\u0643\u0647\u0629 \u0637\u0627\u0632\u062c\u0629.<\/li>\n\n\n\n<li>\u0642\u0647\u0648\u0629 \u0623\u0648 \u0634\u0627\u064a.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u063a\u062f\u0627\u0621.<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/verywelfit.com\/recipe\/grilled-fish-with-honeyed-lemon-and-caper-sauce-tasty-and-quick-healthy-recipe\/\" data-wpil-monitor-id=\"415\">\u062f\u062c\u0627\u062c \u0645\u0634\u0648\u064a \u0623\u0648 \u0633\u0645\u0643<\/a>.<\/li>\n\n\n\n<li>\u062e\u0636\u0631\u0648\u0627\u062a \u0645\u062e\u062a\u0644\u0637\u0629.<\/li>\n\n\n\n<li><a href=\"https:\/\/verywelfit.com\/recipe\/miso-eggplant-with-brown-rice-healthy-recipe\/\" data-wpil-monitor-id=\"413\">\u0623\u0631\u0632 \u0628\u0646\u064a<\/a> \u0623\u0648 \u0627\u0644\u0643\u064a\u0646\u0648\u0627.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629.<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0623\u0648 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u0639\u0634\u0627\u0621.<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0628\u0631\u0648\u062a\u064a\u0646 \u062e\u0641\u064a\u0641.<\/li>\n\n\n\n<li>\u062e\u0636\u0631\u0648\u0627\u062a \u0645\u0637\u0647\u0648\u0629 \u0639\u0644\u0649 \u0627\u0644\u0628\u062e\u0627\u0631.<\/li>\n\n\n\n<li>\u0628\u0637\u0627\u0637\u0633 \u0645\u0642\u0644\u064a\u0629 \u0635\u063a\u064a\u0631\u0629.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0647\u062f\u0641 \u0627\u0644\u062a\u0631\u0637\u064a\u0628: 2-2.5 \u0644\u062a\u0631 <a href=\"https:\/\/verywelfit.com\/nutrition\/unlocking-the-power-of-water-kefir-a-complete-guide-to-health-and-wellness\/\" data-wpil-monitor-id=\"414\">\u0645\u0627\u0621 \u064a\u0648\u0645\u064a\u0627<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0646\u0641\u0633\u064a\u0629 \u0648\u0627\u0644\u0646\u0641\u0633\u064a\u0629.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0631\u0628\u0645\u0627 \u0643\u0627\u0646\u062a \u0639\u0644\u0627\u0642\u0629 \u0645\u0639 \u0634\u062e\u0635 \u0641\u0646\u0627\u0646 \u0645\u062b\u0644 Flip Wilson \u0627\u0645\u062a\u064a\u0627\u0632\u064b\u0627 \u0648\u0645\u0631\u0647\u0642\u064b\u0627 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a. \u0627\u0644\u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0627\u062a \u0627\u0644\u0645\u0647\u0645\u0629 \u0641\u064a \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0646\u0641\u0633\u064a\u0629\u060c \u0648\u0627\u0644\u062a\u064a \u062a\u0631\u062a\u0628\u0637 \u0628\u0627\u0644\u0635\u062d\u0629 \u0637\u0648\u064a\u0644\u0629 \u0627\u0644\u0623\u0645\u062f\u060c \u0647\u064a:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0644\u062f\u0639\u0645 \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a.<\/li>\n\n\n\n<li>\u0647\u064a\u0643\u0644 \u0631\u0648\u062a\u064a\u0646\u064a.<\/li>\n\n\n\n<li>\u0646\u0634\u0627\u0637 \u062e\u0627\u0631\u062c\u064a.<\/li>\n\n\n\n<li>\u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0643\u062d\u0648\u0644.<\/li>\n\n\n\n<li>\u062c\u062f\u0648\u0644 \u0646\u0648\u0645 \u062b\u0627\u0628\u062a.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0645\u0632\u0645\u0646 \u064a\u0624\u062b\u0631 \u0639\u0644\u0649:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a.<\/li>\n\n\n\n<li>\u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0648\u0632\u0646.<\/li>\n\n\n\n<li>\u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u062a\u0645 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0628\u0633\u0628\u0628 \u0627\u0644\u062a\u062f\u0642\u064a\u0642 \u0645\u0646 \u0642\u0628\u0644 \u0627\u0644\u0646\u0627\u0633 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062e\u0635\u0648\u0635\u064a\u0629.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0627\u0644\u0646\u0648\u0645 \u0648\u0627\u0644\u0627\u0646\u062a\u0639\u0627\u0634.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0623\u0645\u062b\u0644:<br>7-8 \u0633\u0627\u0639\u0627\u062a \u0644\u064a\u0644\u0627\u064b.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062f\u0639\u0645 \u0627\u0644\u0646\u0648\u0645:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0645\u0646\u0627\u0639\u0629.<\/li>\n\n\n\n<li>\u0627\u0644\u0648\u0636\u0648\u062d \u0627\u0644\u0645\u0639\u0631\u0641\u064a.<\/li>\n\n\n\n<li>\u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/li>\n\n\n\n<li>\u0627\u0644\u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0639\u0627\u0637\u0641\u064a.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0646\u0638\u0627\u0641\u0629 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0635\u062d\u064a \u062a\u062a\u0636\u0645\u0646:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u063a\u0631\u0641\u0629 \u0645\u0638\u0644\u0645\u0629 \u0648\u0628\u0627\u0631\u062f\u0629.<\/li>\n\n\n\n<li>\u0644\u0627 \u064a\u0648\u062c\u062f \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0623\u0648 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0642\u0644\u064a\u0644 \u0644\u0644\u0634\u0627\u0634\u0629 \u0641\u064a \u0648\u0642\u062a \u0645\u062a\u0623\u062e\u0631 \u0645\u0646 \u0627\u0644\u0644\u064a\u0644.<\/li>\n\n\n\n<li>\u0648\u0642\u062a \u0627\u0644\u0646\u0648\u0645 \u062b\u0627\u0628\u062a.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0629 \u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629 \u0627\u0644\u0635\u062d\u064a\u0629.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0646\u0633\u0627\u0621 \u0641\u064a \u0645\u0646\u062a\u0635\u0641 \u0627\u0644\u0639\u0645\u0631 \u0648\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0647\u0646 \u0645\u0646 \u0633\u064a\u0633\u062a\u0645\u062a\u0639\u0646:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629.<\/li>\n\n\n\n<li>\u0643\u0645\u064a\u0629 \u0643\u0627\u0641\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/li>\n\n\n\n<li>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u0648\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645.<\/li>\n\n\n\n<li>\u0627\u0644\u0645\u0634\u064a \u0627\u0644\u064a\u0648\u0645\u064a.<\/li>\n\n\n\n<li>\u0639\u0645\u0644 \u0627\u0644\u062a\u0646\u0642\u0644.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0645 \u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0647\u062f\u0641 \u0625\u0644\u0649 \u0627\u0644\u0648\u0638\u064a\u0641\u0629 \u0648\u0627\u0644\u0627\u0633\u062a\u0642\u0644\u0627\u0644\u064a\u0629.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0627\u0644\u062a\u062d\u0642\u064a\u0642\u0627\u062a \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a\u0629 \u0645\u0642\u0627\u0628\u0644 \u0627\u0644\u0623\u062f\u0644\u0629 \u0627\u0644\u0645\u062e\u062a\u0628\u0631\u0629.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u062a\u0648\u0636\u064a\u062d:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0645 \u062a\u062a\u062d\u0642\u0642 \u0623\u064a \u0648\u062b\u0627\u0626\u0642 \u0631\u0633\u0645\u064a\u0629 \u0645\u0646 \u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0634\u062e\u0635\u064a \u0623\u0648 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0623\u0648 \u0627\u0644\u062c\u062f\u0648\u0644 \u0627\u0644\u0632\u0645\u0646\u064a \u0644\u0645\u0644\u0641\u0627 \u0628\u0648\u0631\u062a\u0631. \u0623\u064a \u0645\u062e\u0637\u0637 \u0645\u0646\u0638\u0645 \u0645\u0630\u0643\u0648\u0631 \u0647\u0646\u0627 \u0647\u0648 \u0625\u0637\u0627\u0631 \u0635\u062d\u064a \u0645\u0639\u0627\u0635\u0631 \u0644\u0644\u0639\u0627\u0641\u064a\u0629 \u060c \u0645\u0646 \u062d\u064a\u062b <a href=\"https:\/\/verywelfit.com\/fitness-en\/fitness-in-the-senior-years-redefining-aging-with-holistic-health-practices\/\" data-wpil-monitor-id=\"416\">\u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0635\u062d\u064a\u0629 \u062d\u0633\u0628 \u0627\u0644\u0639\u0645\u0631<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062c\u0628 \u0627\u062d\u062a\u0631\u0627\u0645 \u0627\u0644\u062e\u0635\u0648\u0635\u064a\u0629 \u060c \u0648\u0647\u0630\u0627 \u0647\u0648 \u0627\u0644\u062d\u0627\u0644 \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0628\u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u0644\u0627 \u064a\u0631\u064a\u062f\u0648\u0646 \u0623\u0646 \u064a\u0635\u0628\u062d\u0648\u0627 \u0645\u0634\u0647\u0648\u0631\u064a\u0646 \u0641\u064a \u0627\u0644\u0645\u062c\u062a\u0645\u0639.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062c\u0627\u0647\u0632\u0629 \u0627\u0644\u0646\u0647\u0627\u0626\u064a\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u064a\u0644\u0641\u0627 \u0628\u0648\u0631\u062a\u0631 \u0647\u064a \u062d\u064a\u0627\u0629 \u0623\u0643\u062b\u0631 \u062a\u062d\u0641\u0638\u064b\u0627 \u0648\u0627\u0646\u0641\u0635\u0627\u0644\u064b\u0627 \u060c \u0639\u0644\u0649 \u0639\u0643\u0633 \u062b\u0642\u0627\u0641\u0629 \u0627\u0644\u0645\u0624\u062b\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u0645. \u0625\u0646 \u0645\u0648\u0642\u0641 \u0627\u0644\u0639\u0627\u0641\u064a\u0629 \u0627\u0644\u0648\u0627\u0642\u0639\u064a \u0627\u0644\u0630\u064a \u064a\u0646\u0627\u0633\u0628 \u0648\u0642\u062a\u0647\u0627 \u0633\u064a\u0631\u0643\u0632 \u0639\u0644\u0649:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062d\u0631\u0643\u0629 \u0645\u0646\u062a\u0638\u0645\u0629 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u0645\u062f\u0649.<\/li>\n\n\n\n<li>\u0648\u062c\u0628\u0627\u062a \u062c\u0627\u0647\u0632\u0629 \u0644\u0644\u0645\u0646\u0632\u0644.<\/li>\n\n\n\n<li>\u0631\u0648\u062a\u064a\u0646 \u0645\u062a\u0645\u062d\u0648\u0631 \u062d\u0648\u0644 \u0627\u0644\u0623\u0633\u0631\u0629.<\/li>\n\n\n\n<li>\u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0639\u0627\u0637\u0641\u064a.<\/li>\n\n\n\n<li>\u0627\u0644\u0627\u0633\u062a\u062f\u0627\u0645\u0629 \u0637\u0648\u064a\u0644\u0629 \u0627\u0644\u0623\u062c\u0644.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0635\u062d\u0629 \u0644\u064a\u0633\u062a \u0641\u064a \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u062d\u064a\u0627\u0646 \u0633\u0648\u062f\u0627\u0621 \u0623\u0648 \u0628\u064a\u0636\u0627\u0621. \u0644\u064a\u0633 \u0641\u064a \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u062d\u064a\u0627\u0646 \u0623\u0646\u0647 \u0644\u064a\u0633 \u0646\u062a\u064a\u062c\u0629 \u0644\u0639\u0627\u062f\u0627\u062a \u0628\u0633\u064a\u0637\u0629 \u0648\u0645\u062a\u0633\u0642\u0629 \u062a\u0645 \u0645\u0645\u0627\u0631\u0633\u062a\u0647\u0627 \u0628\u0647\u062f\u0648\u0621 \u062e\u0644\u0627\u0644 \u0641\u062a\u0631\u0629.<\/p>\n\n\n\n<h4 class=\"accordion-toggle\">+2 \u0645\u0635\u0627\u062f\u0631<\/h4>\n<div class=\"accordion-container\">\n<p><span style=\"font-size: 14px;\">\u0644\u062f\u0649 VeryWelfit \u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0635\u0627\u0631\u0645\u0629 \u0628\u0634\u0623\u0646 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0648\u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u062a\u064a \u0631\u0627\u062c\u0639\u0647\u0627 \u0627\u0644\u0623\u0642\u0631\u0627\u0646 \u0648\u0645\u0639\u0627\u0647\u062f \u0627\u0644\u0628\u062d\u0648\u062b \u0627\u0644\u062a\u0639\u0644\u064a\u0645\u064a\u0629 \u0648\u0627\u0644\u0645\u0646\u0638\u0645\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0629. \u0646\u062a\u062c\u0646\u0628 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u0631\u0627\u062c\u0639 \u0645\u0646 \u0627\u0644\u062f\u0631\u062c\u0629 \u0627\u0644\u062b\u0627\u0644\u062b\u0629. \u064a\u0645\u0643\u0646\u0643 \u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u062d\u0648\u0644 \u0643\u064a\u0641\u064a\u0629 \u0636\u0645\u0627\u0646 \u062f\u0642\u0629 \u0627\u0644\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u062e\u0627\u0635 \u0628\u0646\u0627 \u0648\u062a\u062d\u062f\u064a\u062b\u0647 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0642\u0631\u0627\u0621\u0629 <a href=\"https:\/\/verywelfit.com\/fitness-and-nutrition-evidence-disclaimers\/\">\u0633\u064a\u0627\u0633\u0629 \u0627\u0644\u062a\u062d\u0631\u064a\u0631<\/a>.<\/span><\/p>\n<ol>\n<li>\u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0648\u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629 \u0627\u0644\u0635\u062d\u064a\u0629.; <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33010902\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/33010902\/<\/a><\/li>\n<li>\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0648\u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629 \u0627\u0644\u0635\u062d\u064a\u0629: \u0645\u0631\u0627\u062c\u0639\u0629 \u061b; <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/37191867\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/37191867\/<\/a><\/li>\n<\/ol>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>\u0641\u064a \u0627\u0644\u062d\u0627\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0642\u0648\u0645 \u0641\u064a\u0647\u0627 \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0628\u0627\u0644\u0628\u062d\u062b \u0639\u0646 \u0645\u064a\u0644\u0641\u0627 \u0628\u0648\u0631\u062a\u0631 \u060c \u0641\u0625\u0646 \u0623\u0648\u0644 \u0645\u0627 \u064a\u062a\u0628\u0627\u062f\u0631 \u0625\u0644\u0649 \u0627\u0644\u0630\u0647\u0646 \u0647\u0648 \u0623\u0646\u0647\u0627 \u0643\u0627\u0646\u062a \u0635\u062f\u064a\u0642\u0629 \u0627\u0644\u0645\u0645\u062b\u0644 \u0627\u0644\u0645\u062a\u0648\u0641\u0649 \u0648 ... <\/p>\n<p class=\"read-more-container\"><a title=\"\u0645\u064a\u0644\u0641\u0627 \u0628\u0648\u0631\u062a\u0631: \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0648\u0639\u0627\u062f\u0627\u062a \u0646\u0645\u0637 \u0627\u0644\u062d\u064a\u0627\u0629 \u0648\u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u062e\u0637\u0629 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u062a\u0648\u0627\u0632\u0646\" class=\"read-more button\" href=\"https:\/\/verywelfit.com\/ar\/fitness-en\/melva-porter-private-life-lifestyle-habits-workout-routine-balanced-diet-plan\/#more-17634\" 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\u0627\u0644\u0645\u0632\u062f\u064a\u062f<\/a><\/p>","protected":false},"author":9,"featured_media":17637,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_ogeeat_og_title":"","_ogeeat_og_description":"","_ogeeat_og_image":"","_ogeeat_tw_title":"","_ogeeat_tw_description":"","_ogeeat_tw_image":"","footnotes":""},"categories":[2],"tags":[1775,11134,11137,11138,11136],"class_list":["post-17634","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-en","tag-ainsley-rodriguez","tag-melva-porter","tag-melva-porter-diet-routine","tag-melva-porter-lifestyle","tag-melva-porter-workout-routine"],"_links":{"self":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/17634","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/comments?post=17634"}],"version-history":[{"count":0,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/17634\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media\/17637"}],"wp:attachment":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media?parent=17634"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/categories?post=17634"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/tags?post=17634"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}