{"id":811,"date":"2023-04-27T04:45:03","date_gmt":"2023-04-27T03:45:03","guid":{"rendered":"https:\/\/verywelfit.com\/?p=811"},"modified":"2026-07-22T22:06:55","modified_gmt":"2026-07-22T16:36:55","slug":"%d8%ae%d8%b7%d8%a9-%d8%ad%d9%85%d9%8a%d8%a9-2200-%d8%b3%d8%b9%d8%b1%d8%a9-%d8%ad%d8%b1%d8%a7%d8%b1%d9%8a%d8%a9-%d9%84%d8%ae%d8%a8%d8%b1%d8%a7%d8%a1-%d8%b2%d9%8a%d8%a7%d8%af%d8%a9-%d8%a7%d9%84%d9%88","status":"publish","type":"post","link":"https:\/\/verywelfit.com\/ar\/nutrition\/2200-calorie-diet-plan-for-weight-gain-expert-recommended\/","title":{"rendered":"\u062e\u0637\u0629 \u062d\u0645\u064a\u0629 2200 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646: \u0645\u0648\u0635\u0649 \u0628\u0647 \u0645\u0646 \u0642\u0628\u0644 \u0627\u0644\u062e\u0628\u0631\u0627\u0621"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Are you looking for a 2200 calorie diet plan for weight gain? If so, you&#8217;re in luck &#8211; it&#8217;s absolutely possible to gain weight with a 2200 calorie diet, as long as you choose the right foods and eat in the correct portions. In this article, we&#8217;ll discuss the best way to create a 2200 calorie diet plan for weight gain, including which foods to choose, how to portion them, and how to stay on track. Read on to learn more about how to gain weight with a 2200 calorie diet plan.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"who-should-follow\"><strong>\u0645\u0646 \u064a\u062c\u0628 \u0623\u0646 \u064a\u062a\u0628\u0639 \u062e\u0637\u0629 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a 2200 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629\u061f<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0639\u062f \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0630\u064a \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 2200 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u062e\u064a\u0627\u0631\u064b\u0627 \u0631\u0627\u0626\u0639\u064b\u0627 \u0644\u0645\u0646 \u064a\u062a\u0637\u0644\u0639\u0648\u0646 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u064a\u0647. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0648\u0641\u0631 \u0646\u0647\u062c\u064b\u0627 \u0635\u062d\u064a\u064b\u0627 \u0648\u0645\u062a\u0648\u0627\u0632\u0646\u064b\u0627 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0641\u064a \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0623\u0647\u062f\u0627\u0641\u0643 \u0645\u0639 \u062a\u0648\u0641\u064a\u0631 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0647\u0645\u0629. \u064a\u0648\u0635\u0649 \u0628\u0647\u0630\u0627 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0639\u0627\u062f\u0629\u064b \u0644\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u0627\u0644\u0646\u0634\u0637\u064a\u0646 \u0628\u0634\u0643\u0644 \u0645\u0639\u062a\u062f\u0644 \u060c \u0644\u0623\u0646\u0647 \u064a\u0648\u0641\u0631 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0644\u0627\u0632\u0645\u0629 \u0644\u062a\u063a\u0630\u064a\u0629 \u0623\u0646\u0634\u0637\u062a\u0647\u0645. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062a\u0637\u0644\u0639 \u0625\u0644\u0649 \u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u064a\u0647 \u060c \u0641\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0645\u0644\u0627\u062d\u0638\u0629 \u0623\u0646 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0627\u0644\u062c\u0645\u064a\u0639 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u062e\u062a\u0644\u0641\u0629 \u060c \u0648\u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0627\u0644\u0639\u0645\u0644 \u0645\u0639 \u0637\u0628\u064a\u0628 \u0623\u0648 \u0623\u062e\u0635\u0627\u0626\u064a \u062a\u063a\u0630\u064a\u0629 \u0644\u062a\u062d\u062f\u064a\u062f \u0645\u0627 \u064a\u0646\u0627\u0633\u0628\u0643 \u0648\u0641\u0642\u064b\u0627 \u0644\u062c\u0633\u0645\u0643.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644 \u060c \u0642\u062f \u064a\u062d\u062a\u0627\u062c \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0646\u0634\u0637\u0648\u0646 \u0644\u0644\u063a\u0627\u064a\u0629 \u060c \u0645\u062b\u0644 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0627\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646 \u0623\u0648 \u0644\u0627\u0639\u0628\u064a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0627\u0644\u0645\u062a\u0646\u0627\u0641\u0633\u064a\u0646 \u060c \u0625\u0644\u0649 \u0623\u0643\u062b\u0631 \u0645\u0646 2200 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u064a\u0648\u0645\u064a\u064b\u0627 \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0647\u062f\u0627\u0641\u0647\u0645 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0627\u0644\u0623\u062f\u0627\u0621. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0647\u062f\u0641 \u0625\u0644\u0649 <a href=\"https:\/\/freaktofit.com\/10-yoga-asanas-for-weight-gain\/\" target=\"_blank\" rel=\"noopener\">\u0625\u0632\u062f\u0627\u062f \u0648\u0632\u0646\u0627<\/a> \u0648\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u0642\u062f \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0623\u0643\u062b\u0631. \u0645\u0646 \u0646\u0627\u062d\u064a\u0629 \u0623\u062e\u0631\u0649 \u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0628\u062d\u062b \u0639\u0646 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0632\u0646 \u060c \u0641\u0642\u062f \u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u0627\u0644\u0634\u064a\u0621 \u0627\u0644\u0645\u0647\u0645 \u0647\u0648 \u0627\u0644\u0639\u0645\u0644 \u0645\u0639 \u0637\u0628\u064a\u0628\u0643 \u0623\u0648 \u0623\u062e\u0635\u0627\u0626\u064a \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0644\u0625\u064a\u062c\u0627\u062f \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0627\u0644\u0630\u064a \u064a\u0646\u0627\u0633\u0628 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643 \u0648\u0623\u0647\u062f\u0627\u0641\u0643.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"gain-weight\"><strong>\u0644\u0645\u0627\u0630\u0627 \u0642\u062f \u062a\u0631\u063a\u0628 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\u061f<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0648\u0632\u0646 \u062c\u0632\u0621\u064b\u0627 \u0645\u0647\u0645\u064b\u0627 \u0645\u0646 <a href=\"https:\/\/freaktofit.com\/what-are-the-key-tips-for-a-healthy-lifestyle\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0646\u0645\u0637 \u062d\u064a\u0627\u0629 \u0635\u062d\u064a<\/a>. \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0628\u0639\u0636\u060c, <a href=\"https:\/\/freaktofit.com\/14-golden-rules-for-natural-weight-gain\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0648\u0632\u0646<\/a> \u0642\u062f \u064a\u0643\u0648\u0646 \u0636\u0631\u0648\u0631\u064a\u064b\u0627 \u0644\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0647\u062f\u0641 \u0645\u0639\u064a\u0646 \u0623\u0648 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629. \u0647\u0646\u0627\u0643 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0623\u0633\u0628\u0627\u0628 \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u062c\u0639\u0644 \u0627\u0644\u0646\u0627\u0633 \u064a\u0631\u063a\u0628\u0648\u0646 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643:<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. \u0644\u0632\u064a\u0627\u062f\u0629 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u062f \u064a\u062a\u0637\u0644\u0639 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0637\u0644\u0639\u0648\u0646 \u0625\u0644\u0649 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0634\u0643\u0644 \u0623\u0648 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0644\u064a\u0627\u0642\u062a\u0647\u0645 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 <a href=\"https:\/\/freaktofit.com\/how-to-increase-muscle-mass-for-skinny-guys-8-secret-tips\/\" target=\"_blank\" rel=\"noopener\">\u0632\u064a\u0627\u062f\u0629 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u062f\u064a\u0647\u0645<\/a> \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0648\u0632\u0646. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0634\u0645\u0644 \u0630\u0644\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0637\u0644\u0639\u0648\u0646 \u0625\u0644\u0649 \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0642\u0648\u0629 \u060c \u0623\u0648 \u0645\u062c\u0631\u062f \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0639\u0627\u062f\u064a\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u064a\u0631\u063a\u0628\u0648\u0646 \u0641\u064a \u0625\u0636\u0627\u0641\u0629 \u0639\u0636\u0644\u0627\u062a \u0647\u0632\u064a\u0644\u0629.<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6710320\/\" target=\"_blank\" rel=\"noopener\"><sup>(1)<\/sup><\/a><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2 . \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0638\u0647\u0631 \u0627\u0644\u062c\u0633\u062f\u064a. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u064a\u0631\u063a\u0628\u0648\u0646 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0645\u0638\u0647\u0631\u0647\u0645 \u0627\u0644\u062c\u0633\u062f\u064a \u0639\u0646 \u0637\u0631\u064a\u0642 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0648\u0632\u064a\u0627\u062f\u0629 \u062d\u062c\u0645 \u0639\u0636\u0644\u0627\u062a\u0647\u0645. \u064a\u0645\u0643\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0648\u0632\u0646 \u0648 <a href=\"https:\/\/freaktofit.com\/healthy-eating-habits\/\" target=\"_blank\" rel=\"noopener\">\u062d\u0645\u064a\u0629 \u0635\u062d\u064a\u0629<\/a>.<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0261561424003467\" target=\"_blank\" rel=\"noopener\"><sup>(2)<\/sup><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"883\" height=\"227\" src=\"https:\/\/cdn.verywelfit.com\/2025\/11\/image-9.png\" alt=\"\u0635\u0648\u0631\u0629 9\" class=\"wp-image-13050\"\/><figcaption class=\"wp-element-caption\"><strong>\u0641\u0627\u0626\u0636 \u0627\u0644\u0637\u0627\u0642\u0629 \u064a\u0639\u0632\u0632 \u062a\u0631\u0627\u0643\u0645 \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062c\u0633\u0645<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>3. \u0644\u0644\u062d\u062f \u0645\u0646 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u0629. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0632\u064a\u062f \u0646\u0642\u0635 \u0627\u0644\u0648\u0632\u0646 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0628\u0639\u0636 \u0627\u0644\u0645\u0634\u0643\u0644\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629 \u0645\u062b\u0644 \u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0641\u0642\u0631 \u0627\u0644\u062f\u0645. <a href=\"https:\/\/verywelfit.com\/nutrition\/10-experts-recommended-home-remedies-to-gain-weight\/\" data-wpil-monitor-id=\"20\">\u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0648\u0632\u0646<\/a> \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u062e\u0627\u0637\u0631 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0627\u0644\u062c\u0633\u0645 \u0648\u0642\u0648\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. \u0644\u062a\u062d\u0633\u064a\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0632\u0648\u064a\u062f \u0627\u0644\u062c\u0633\u0645 \u0628\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0648\u0642\u0648\u062f. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0627\u0644\u0630\u0647\u0646\u064a \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5. \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0646\u0641\u0633\u064a\u0629. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0646\u0642\u0635 \u0627\u0644\u0648\u0632\u0646 \u0625\u0644\u0649 \u062a\u062f\u0646\u064a \u0627\u062d\u062a\u0631\u0627\u0645 \u0627\u0644\u0630\u0627\u062a \u0648\u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0648\u0632\u0646 <a href=\"https:\/\/freaktofit.com\/how-do-you-maintain-your-mental-health\/\" target=\"_blank\" rel=\"noopener\">\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0646\u0641\u0633\u064a\u0629<\/a> \u0645\u0646 \u062e\u0644\u0627\u0644 \u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u062a\u062d\u0633\u0646 \u062a\u062c\u0627\u0647 \u062c\u0633\u0645\u0643 \u0648\u0628\u0646\u0627\u0621 \u0627\u0644\u062b\u0642\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>*<span style=\"text-decoration: underline;\">\u0645\u0644\u0627\u062d\u0638\u0629.<\/span><\/strong> \u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0633\u0628\u0627\u0628 \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u062c\u0639\u0644 \u0627\u0644\u0646\u0627\u0633 \u064a\u0631\u063a\u0628\u0648\u0646 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u060c \u0648\u0644\u0643\u0646 \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u0641\u064a <a href=\"https:\/\/verywelfit.com\/yoga\/easy-yoga-poses-for-kids-age-2-a-fun-and-healthy-way-to-introduce-yoga-to-toddlers\/\" data-wpil-monitor-id=\"22\">\u0637\u0631\u064a\u0642\u0629 \u0635\u062d\u064a\u0629<\/a>. \u0625\u0646 \u062a\u0646\u0627\u0648\u0644 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a \u0648\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0647\u0645\u0627 \u062e\u0637\u0648\u062a\u0627\u0646 \u0645\u0647\u0645\u062a\u0627\u0646 \u0644\u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0648\u0632\u0646 \u0628\u0623\u0645\u0627\u0646 \u0648\u0641\u0639\u0627\u0644\u064a\u0629.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-base-background-color has-background\"><tbody><tr><td><strong>\u0627\u0642\u0631\u0623 \u0627\u0644\u0622\u0646: <\/strong><a href=\"https:\/\/verywelfit.com\/fitness\/kiat-jud-dai-workout-benefits-with-reviews-and-steps\/\">\u062a\u0645\u0631\u064a\u0646 \u0643\u064a\u0627\u062a \u062c\u0648\u062f \u062f\u0627\u064a: \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0645\u0639 \u0627\u0644\u0645\u0631\u0627\u062c\u0639\u0627\u062a \u0648\u0627\u0644\u062e\u0637\u0648\u0627\u062a<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"742\" height=\"1024\" src=\"https:\/\/cdn.verywelfit.com\/2025\/11\/2200-calorie-diet-plan-742x1024.jpg\" alt=\"2200 \u062e\u0637\u0629 \u062d\u0645\u064a\u0629\" class=\"wp-image-13045\"\/><figcaption class=\"wp-element-caption\"><strong>2200 \u062e\u0637\u0629 \u062d\u0645\u064a\u0629<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"can-it-help\">\u0647\u0644 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u062e\u0637\u0629 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a 2200 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\u061f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062a\u0637\u0644\u0639 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 2200 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629. \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0627\u0633 \u060c \u0647\u0630\u0627 \u064a\u0643\u0641\u064a \u0644\u062f\u0639\u0645 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a \u0648\u0645\u0633\u062a\u062f\u0627\u0645. \u062d\u0633\u0628 \u0645\u0627 \u064a\u062e\u0635\u0643 <a href=\"https:\/\/verywelfit.com\/ai-tools\/best-free-ai-workout-plan-generator-based-on-body-type\/\" data-wpil-monitor-id=\"23\">\u0646\u0648\u0639 \u0627\u0644\u062c\u0633\u0645<\/a>, \u0648\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637 \u0648\u0627\u0644\u0623\u0647\u062f\u0627\u0641 \u060c \u0642\u062f \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0623\u0643\u062b\u0631 \u0623\u0648 \u0623\u0642\u0644 \u0628\u0642\u0644\u064a\u0644 \u0645\u0646 2200 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0646 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0643\u062b\u0631 \u0645\u0645\u0627 \u062a\u062d\u0631\u0642\u0647 \u0633\u064a\u0633\u0645\u062d \u0644\u0643 <a href=\"https:\/\/verywelfit.com\/nutrition\/which-type-of-cows-milk-is-good-for-healthy-body\/\" data-wpil-monitor-id=\"31\">\u0627\u0644\u062c\u0633\u0645 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062e\u0644\u0642 \u0635\u062d\u0629<\/a> \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646. \u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0623\u0643\u0644 \u0645\u0632\u064a\u062c\u064b\u0627 \u0645\u0646 <a href=\"https:\/\/freaktofit.com\/where-are-the-macronutrients-located-on-a-nutritional-label\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u0643\u0628\u064a\u0631\u0629<\/a>\u2014\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a, <a href=\"https:\/\/freaktofit.com\/high-protein-diet-plan-for-vegetarians\/\" target=\"_blank\" rel=\"noopener\">\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a<\/a>, \u060c \u0648\u0627\u0644\u062f\u0647\u0648\u0646 - \u0628\u0627\u0644\u0643\u0645\u064a\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u062d\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062c\u0628 \u0623\u0646 \u062a\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0645\u062a\u0648\u0627\u0632\u0646 \u0645\u0639 \u0627\u0644\u0645\u0632\u064a\u062c \u0627\u0644\u0635\u062d\u064a\u062d \u0645\u0646 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u0643\u0628\u064a\u0631\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0645\u062b\u0627\u0644\u064a\u0629 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646. \u0625\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0633\u064a\u0648\u0641\u0631 \u0644\u062c\u0633\u0645\u0643 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u0644\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u0644\u0628\u0646\u0627\u0621 <a href=\"https:\/\/verywelfit.com\/fitness\/muscle-mass-is-lost-as-we-age-are-you-doing-anything-to-slow-the-process\/\" data-wpil-monitor-id=\"24\">\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/a>. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0623\u0643\u062f \u0645\u0646 \u062a\u0636\u0645\u064a\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u060c \u0645\u062b\u0644 \u062a\u0644\u0643 \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0630\u0648\u0631 \u0648 <a href=\"https:\/\/verywelfit.com\/beauty-tips\/olive-oil-for-beard-growth-a-comprehensive-guide\/\" data-wpil-monitor-id=\"25\">\u0632\u064a\u062a \u0632\u064a\u062a\u0648\u0646<\/a>. \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u064a\u0636\u064b\u0627 \u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0629 \u0643\u0627\u0641\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u060c \u0644\u0623\u0646\u0647 \u064a\u0633\u0627\u0639\u062f\u0643 <a href=\"https:\/\/freaktofit.com\/how-yoga-is-beneficial-for-muscle-building\/\" target=\"_blank\" rel=\"noopener\">\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u062f \u064a\u0643\u0648\u0646 \u062a\u0646\u0627\u0648\u0644 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0623\u0645\u0631\u064b\u0627 \u0635\u0639\u0628\u064b\u0627 \u060c \u062e\u0627\u0635\u0629 \u0625\u0630\u0627 \u0644\u0645 \u064a\u0643\u0646 \u0644\u062f\u064a\u0643 \u0634\u0647\u064a\u0629. \u062d\u0627\u0648\u0644 \u062a\u0642\u0633\u064a\u0645 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0625\u0644\u0649 \u0648\u062c\u0628\u0627\u062a \u0623\u0635\u063a\u0631 \u0648\u0623\u0643\u062b\u0631 \u062a\u0648\u0627\u062a\u0631\u064b\u0627 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u064a\u0648\u0645. \u0633\u064a\u0633\u0627\u0639\u062f \u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0627\u062a \u0645\u062a\u0643\u0631\u0631\u0629 \u0639\u0644\u0649 \u0636\u0645\u0627\u0646 \u0648\u0635\u0648\u0644\u0643 \u0625\u0644\u0649 \u0647\u062f\u0641 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u060c \u0641\u0625\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0645\u0647\u0645\u0629 \u0623\u064a\u0636\u064b\u0627 \u0644\u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0648\u0632\u0646. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u0628\u0646\u0627\u0621 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0632\u064a\u0627\u062f\u0629 \u0634\u0647\u064a\u062a\u0643 \u060c \u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u0643 \u0628\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0631\u064a\u0627\u0636\u0629 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0648\u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0647\u0645\u0627 \u0648\u0633\u064a\u0644\u0629 \u0641\u0639\u0627\u0644\u0629 \u0644 <a href=\"https:\/\/verywelfit.com\/fitness\/what-are-the-signs-of-bad-muscle-gain\/\" data-wpil-monitor-id=\"26\">\u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/a> \u0643\u062a\u0644\u0629. \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0627\u0644\u0627\u0633\u062a\u0645\u0627\u0639 \u0625\u0644\u0649 \u062c\u0633\u062f\u0643 \u0648\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0648\u062a\u064a\u0631\u0629 \u0645\u0631\u064a\u062d\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>*<span style=\"text-decoration: underline;\">\u0630\u0627\u0639<\/span>.<\/strong> \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 2200 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0639\u0646\u062f \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d. \u064a\u0639\u062f \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0643\u0627\u0641\u064a\u0629 \u0648\u0627\u0644\u0645\u0632\u064a\u062c \u0627\u0644\u0635\u062d\u064a\u062d \u0645\u0646 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u0643\u0628\u064a\u0631\u0629 \u0623\u0645\u0631\u064b\u0627 \u0623\u0633\u0627\u0633\u064a\u064b\u0627 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0625\u0644\u0649 \u0631\u0648\u062a\u064a\u0646\u0643 \u0641\u064a \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0632\u064a\u0627\u062f\u0629 \u0634\u0647\u064a\u062a\u0643 \u060c \u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u0643 \u0628\u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0647\u062f\u0641\u0643 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u0645\u0639 \u062e\u0637\u0629 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0648\u0646\u0638\u0627\u0645 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u062d\u0642\u064a\u0642 \u0623\u0647\u062f\u0627\u0641\u0643 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0645\u0639\u062f\u0644 \u0622\u0645\u0646 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">When it comes to gaining weight, it&#8217;s important to keep safety in mind. You should aim to gain no more than 2 pounds per week. Gaining too quickly can increase your risk of health issues such as fatty liver, diabetes, and cardiovascular disease. Also, if you gain too quickly, you are more likely to put on fat instead of muscle.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0636\u0645\u0627\u0646 \u0645\u0639\u062f\u0644 \u0622\u0645\u0646 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\u060c \u064a\u062c\u0628 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u062c\u0648\u062f\u0629. \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u062c\u0648\u062f\u0629 \u0647\u064a \u062a\u0644\u0643 \u0627\u0644\u062a\u064a \u062a\u0623\u062a\u064a \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0648\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0648\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 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0648\u0641\u0631 \u0647\u0630\u0647 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062f\u0639\u0645 \u0627\u0644\u0646\u0645\u0648 \u0648\u0627\u0644\u062a\u0637\u0648\u0631 \u0627\u0644\u0635\u062d\u064a. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u0641\u0647\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0634\u0628\u0639 \u0648\u0645\u0646\u0639 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0630\u0627 \u0644\u0645 \u062a\u0643\u0646 \u0645\u062a\u0623\u0643\u062f\u064b\u0627 \u0645\u0646 \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0627\u062c\u0647\u0627 \u0644\u062a\u062d\u0642\u064a\u0642 \u0645\u0639\u062f\u0644 \u0622\u0645\u0646 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u060c \u0641\u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0627\u062e\u062a\u0635\u0627\u0635\u064a \u062a\u063a\u0630\u064a\u0629 \u0623\u0648 \u0627\u062e\u062a\u0635\u0627\u0635\u064a \u062a\u063a\u0630\u064a\u0629 \u0645\u0633\u062c\u0644. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u064a\u0643\u0648\u0646\u0648\u0646 \u0642\u0627\u062f\u0631\u064a\u0646 \u0639\u0644\u0649 \u062a\u0642\u064a\u064a\u0645 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062d\u0627\u0644\u064a \u0648\u0627\u0644\u062a\u0648\u0635\u064a\u0629 \u0628\u0634\u062e\u0635\u064a\u0629 \u0641\u0631\u062f\u064a\u0629 <a href=\"https:\/\/verywelfit.com\/nutrition\/free-sun-synced-meal-planner-align-your-meals-with-natural-circadian-rhythms\/\" data-wpil-monitor-id=\"525\">\u062e\u0637\u0629 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0644\u0628\u064a \u0648\u062c\u0628\u0627\u062a\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629<\/a> \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0645\u0639 \u0627\u0644\u0633\u0645\u0627\u062d \u0628\u0645\u0639\u062f\u0644 \u0622\u0645\u0646 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-base-background-color has-background\"><tbody><tr><td><strong>\u0627\u0642\u0631\u0623 \u0627\u0644\u0622\u0646: <\/strong><a href=\"https:\/\/verywelfit.com\/fitness\/wall-plank-exercise-benefits-how-to-do-and-variations\/\">\u062a\u0645\u0631\u064a\u0646 \u0644\u0648\u062d \u0627\u0644\u062d\u0627\u0626\u0637: \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0648\u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"calories-needed\"><strong>\u0627\u0641\u0647\u0645 \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0627\u062c\u0647\u0627.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">When you&#8217;re trying to gain weight, understanding how many calories you need is key. Many people looking to gain weight are recommended to follow a 2200-calorie diet plan for weight gain. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But before you start any new diet plan, it&#8217;s important to understand why this caloric intake is recommended and whether or not it&#8217;s the right number of calories for you.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062e\u062a\u0644\u0641 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u0646 \u0634\u062e\u0635 \u0644\u0622\u062e\u0631 \u0648\u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0646\u0634\u0627\u0637\u0643 \u0648\u0639\u0645\u0631\u0643 \u0648\u062c\u0646\u0633\u0643 \u0648\u0637\u0648\u0644\u0643 \u0648\u0648\u0632\u0646\u0643 \u0648\u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u062c\u0633\u0645. \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u060c 2200 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0647\u064a \u0646\u0642\u0637\u0629 \u0627\u0646\u0637\u0644\u0627\u0642 \u062c\u064a\u062f\u0629 \u0644\u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0637\u0644\u0639\u0648\u0646 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0625\u0630\u0627 \u0643\u0627\u0646 \u0644\u062f\u064a\u0643 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0645\u062e\u062a\u0644\u0641\u0629 \u060c \u0641\u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0636\u0628\u0637 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0648\u0641\u0642\u064b\u0627 \u0644\u0630\u0644\u0643.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0628\u062d\u062b \u0639\u0646 \u0647\u062f\u0641 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062a\u0637\u0644\u0639 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u060c \u0641\u0633\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0645\u0639\u0631\u0641\u0629 \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0623\u0646 \u062a\u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0643\u0644 \u064a\u0648\u0645. \u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u0623\u0648\u0644\u0649 \u0648\u0627\u0644\u0623\u0647\u0645 \u0647\u064a \u0645\u0639\u0631\u0641\u0629 \u0625\u062c\u0645\u0627\u0644\u064a \u0625\u0646\u0641\u0627\u0642\u0643 \u0627\u0644\u064a\u0648\u0645\u064a \u0644\u0644\u0637\u0627\u0642\u0629 (TDEE). TDEE \u0647\u0648 \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u0631\u0642\u0647\u0627 \u062c\u0633\u0645\u0643 \u0641\u064a \u064a\u0648\u0645 \u0648\u0627\u062d\u062f \u0641\u0642\u0637. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u062d\u0633\u0627\u0628 TDEE \u060c \u0627\u0636\u0631\u0628 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643 \u0641\u064a 10-12 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0644\u062f\u064a\u0643 \u0623\u0633\u0644\u0648\u0628 \u062d\u064a\u0627\u0629 \u0645\u0633\u062a\u0642\u0631 \u060c 12-14 \u0625\u0630\u0627 \u0643\u0646\u062a \u0646\u0634\u0637\u064b\u0627 \u0628\u0634\u0643\u0644 \u0645\u0639\u062a\u062f\u0644 \u060c \u0648 14-17 \u0625\u0630\u0627 \u0643\u0646\u062a \u0646\u0634\u0637\u064b\u0627 \u0644\u0644\u063a\u0627\u064a\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0645\u062c\u0631\u062f \u062a\u062d\u062f\u064a\u062f TDEE \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0630\u0644\u0643 \u0643\u0646\u0642\u0637\u0629 \u0627\u0646\u0637\u0644\u0627\u0642 \u0644\u0625\u0646\u0634\u0627\u0621 \u062e\u0637\u0629 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646. \u0645\u0646 \u0623\u062c\u0644 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0647\u062f\u0641 \u0625\u0644\u0649 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 500-1000 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0643\u062b\u0631 \u0645\u0646 TDEE \u0627\u0644\u062e\u0627\u0635 \u0628\u0643. \u0633\u064a\u0639\u0637\u064a\u0643 \u0647\u0630\u0627 \u0647\u062f\u0641\u064b\u0627 \u0625\u0636\u0627\u0641\u064a\u064b\u0627 \u0644\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0644\u0639\u0645\u0644 \u0645\u0639\u0647 \u0639\u0646\u062f \u0625\u0646\u0634\u0627\u0621 \u0645\u0644\u0641 <a href=\"https:\/\/verywelfit.com\/ai-tools\/free-ai-meal-plan-generator-based-on-macros\/\" data-wpil-monitor-id=\"27\">\u062e\u0637\u0629 \u0627\u0644\u0648\u062c\u0628\u0627\u062a<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0630\u0643\u0631 \u0623\u0646\u0647 \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0648\u0641\u0631 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0648\u0627\u0644\u0637\u0627\u0642\u0629 \u060c \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0641\u0642\u0637 \u0639\u0644\u0649 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0641\u0627\u0631\u063a\u0629 \u0645\u0646 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0627\u0644\u0645\u0635\u0646\u0639\u0629 \u0648\u0627\u0644\u0633\u0643\u0631\u064a\u0629. \u0633\u064a\u0633\u0627\u0639\u062f \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0639\u0644\u0649 \u0636\u0645\u0627\u0646 \u062d\u0635\u0648\u0644 \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u0644\u0627\u0632\u0645\u0629 \u0644\u062f\u0639\u0645 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-base-background-color has-background\"><tbody><tr><td><strong>\u0627\u0642\u0631\u0623 \u0627\u0644\u0622\u0646: <\/strong><a href=\"https:\/\/freaktofit.com\/7-easiest-and-natural-ways-to-boost-metabolism\/\" target=\"_blank\" rel=\"noopener\">7 \u0637\u0631\u0642 \u0637\u0628\u064a\u0639\u064a\u0629 \u0648\u0637\u0628\u064a\u0639\u064a\u0629 \u0644\u062a\u0639\u0632\u064a\u0632 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0623\u064a\u0636<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"choose-right-food\"><strong>\u0627\u062e\u062a\u0631 \u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0641\u064a \u062e\u0637\u0629 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. \u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0647\u0648 \u0627\u0644\u0645\u0641\u062a\u0627\u062d \u0644\u0623\u064a \u062e\u0637\u0629 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u060c \u062d\u064a\u062b \u0633\u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0625\u0635\u0644\u0627\u062d\u0647\u0627. \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062e\u0637\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 2200 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0647\u062f\u0641 \u0625\u0644\u0649 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0645\u0627 \u0644\u0627 \u064a\u0642\u0644 \u0639\u0646 80 \u0625\u0644\u0649 100 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u0648\u0645\u064a\u064b\u0627. \u064a\u0645\u0643\u0646 \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u0643\u0645\u064a\u0629 \u0641\u064a \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0648\u0627\u0644\u0628\u064a\u0636 \u060c \u0648\u0643\u0630\u0644\u0643 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0641\u0648\u0644 \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u062a\u0648\u0641\u0648.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"445\" src=\"https:\/\/cdn.verywelfit.com\/2023\/04\/Chicken-Breast.jpg\" alt=\"\u0635\u062f\u0648\u0631 \u0627\u0644\u062f\u062c\u0627\u062c\" class=\"wp-image-1131\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/04\/Chicken-Breast.jpg 640w, https:\/\/cdn.verywelfit.com\/2023\/04\/Chicken-Breast-300x209.jpg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0639\u0636 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u062c\u064a\u062f\u0629 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u062a\u0636\u0645\u064a\u0646\u0647\u0627 \u0641\u064a \u064a\u0648\u0645\u0643 <a href=\"https:\/\/verywelfit.com\/nutrition\/how-i-built-a-high-protein-meal-plan-while-using-weight-loss-medication\/\" data-wpil-monitor-id=\"818\">\u062e\u0637\u0629 \u0627\u0644\u0648\u062c\u0628\u0627\u062a<\/a> \u0647\u064a:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0644\u062d\u0645 \u0628\u0642\u0631\u064a \u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0646.<\/li>\n\n\n\n<li>\u0627\u0644\u0633\u0645\u0643 (\u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0648\u0627\u0644\u062a\u0648\u0646\u0629 \u0648\u0627\u0644\u0628\u0644\u0637\u064a).<\/li>\n\n\n\n<li><a href=\"https:\/\/freaktofit.com\/how-much-protein-in-6-oz-chicken-breast\/\" target=\"_blank\" rel=\"noopener\">\u0635\u062f\u0648\u0631 \u0627\u0644\u062f\u062c\u0627\u062c<\/a>.<\/li>\n\n\n\n<li>\u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a.<\/li>\n\n\n\n<li>\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a (\u0627\u0644\u0644\u0648\u0632 \u0648\u0627\u0644\u062c\u0648\u0632).<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 \u062a\u0636\u0639 \u0641\u064a \u0627\u0639\u062a\u0628\u0627\u0631\u0643 \u0623\u0646 \u0627\u0644\u062c\u0633\u0645 \u064a\u0643\u0633\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u0634\u0643\u0644 \u0645\u062e\u062a\u0644\u0641 \u0639\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u060c \u0644\u0630\u0644\u0643 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0648\u0632\u0639 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u064a\u0648\u0645. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u062a\u062d\u0642\u064a\u0642 \u0630\u0644\u0643 \u0628\u0633\u0647\u0648\u0644\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0643\u0644 \u0648\u062c\u0628\u0629 \u0648\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629. \u0639\u0646\u062f \u0627\u062e\u062a\u064a\u0627\u0631 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u060c \u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u062e\u062a\u064a\u0627\u0631 \u062a\u0644\u0643 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u063a\u064a\u0631 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. \u062f\u0645\u062c \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u062c\u0632\u0621 \u0645\u0647\u0645 \u0645\u0646 \u0623\u064a <a href=\"https:\/\/verywelfit.com\/nutrition\/african-diet-plan-for-weight-loss-benefits-recipe-and-meal-plan\/\" data-wpil-monitor-id=\"17\">\u062e\u0637\u0629 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646<\/a>. Fats are essential for our body to function and play an important role in hormone regulation, energy production and brain health. Healthy fats are also more calorically dense than other nutrients, making them a great choice if you&#8217;re looking to add extra calories to your diet.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It&#8217;s important to choose healthy fats over processed fats. Good sources of healthy fats include avocados, olive oil, nuts, nut butters, and seeds. Avocados and nuts can also provide added fiber, vitamins and minerals. Aim to consume 10-15 grams of healthy fat per meal.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"427\" src=\"https:\/\/cdn.verywelfit.com\/2023\/04\/Salmon.jpg\" alt=\"\u0633\u0645\u0643 \u0627\u0644\u0633\u0644\u0645\u0648\u0646\" class=\"wp-image-1132\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/04\/Salmon.jpg 640w, https:\/\/cdn.verywelfit.com\/2023\/04\/Salmon-300x200.jpg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062f\u0647\u0648\u0646 \u0635\u062d\u064a\u0629 \u0645\u0646 \u0645\u0635\u0627\u062f\u0631 \u0645\u062b\u0644 \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0648\u0627\u0644\u0628\u064a\u0636 \u0648\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646. \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u063a\u0646\u064a\u0629 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0628\u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0623\u0648\u0645\u064a\u063a\u0627 3 \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0648\u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0639\u062a\u0628\u0631 \u0635\u0641\u0627\u0631 \u0627\u0644\u0628\u064a\u0636 \u0623\u064a\u0636\u064b\u0627 \u0645\u0635\u062f\u0631\u064b\u0627 \u062c\u064a\u062f\u064b\u0627 \u0644\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u060c \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u0645\u0647\u0645\u0629. \u062a\u0639\u062a\u0628\u0631 \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0645\u062b\u0644 \u0627\u0644\u062c\u0628\u0646 \u0648\u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0648\u0627\u0644\u062d\u0644\u064a\u0628 \u0645\u0635\u0627\u062f\u0631 \u0645\u0645\u062a\u0627\u0632\u0629 \u0644\u0644\u062f\u0647\u0648\u0646 \u0623\u064a\u0636\u064b\u0627. \u062a\u0647\u062f\u0641 \u0625\u0644\u0649 \u062a\u0636\u0645\u064a\u0646 \u0645\u0635\u062f\u0631 \u0644\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0641\u064a \u0643\u0644 \u0648\u062c\u0628\u0629 \u0648\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><strong>*<\/strong><span style=\"text-decoration: underline;\"><strong><span style=\"text-decoration: underline;\">\u0645\u0644\u0627\u062d\u0638\u0629.<\/span><\/strong><\/span><\/strong>\u0639\u0646 \u0637\u0631\u064a\u0642 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0625\u0644\u0649 <a href=\"https:\/\/verywelfit.com\/nutrition\/the-hyperbolic-diet-plan-a-revolutionary-diet-plan-for-weight-loss\/\" data-wpil-monitor-id=\"18\">\u062e\u0637\u0629 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646<\/a>, you&#8217;ll be able to increase the total number of calories you&#8217;re consuming without taking in large amounts of unhealthy processed fats. This will help you get the extra calories you need to gain weight without compromising your health.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u062c\u0632\u0621\u064b\u0627 \u0623\u0633\u0627\u0633\u064a\u064b\u0627 \u0645\u0646 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a \u060c \u062d\u064a\u062b \u062a\u0648\u0641\u0631 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0648\u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641. \u0625\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0645\u0647\u0645 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0632\u0646 \u0635\u062d\u064a\u060c \u0641\u0636\u0644\u0627\u064b \u0639\u0646 \u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0645\u0632\u0645\u0646\u0629 \u0645\u062b\u0644 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0633\u0643\u0631\u064a \u0648\u0627\u0644\u0633\u0631\u0637\u0627\u0646.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0645\u062b\u0627\u0644\u064a\u0629\u060c \u062a\u0647\u062f\u0641 \u0625\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u062e\u0645\u0633 \u062d\u0635\u0635 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u064a\u0648\u0645\u064a\u064b\u0627. \u064a\u0639\u062a\u0628\u0631 \u062d\u062c\u0645 \u0627\u0644\u062d\u0635\u0629 \u0643\u0648\u0628\u064b\u0627 \u0648\u0627\u062d\u062f\u064b\u0627 \u0645\u0646 \u0627\u0644\u062e\u0636\u0627\u0631 \u0627\u0644\u0646\u064a\u0626\u0629 \u0623\u0648 \u0627\u0644\u0645\u0637\u0628\u0648\u062e\u0629 \u060c \u0623\u0648 \u0641\u0627\u0643\u0647\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u062d\u062c\u0645. \u0623\u0646\u0648\u0627\u0639 \u0645\u062e\u062a\u0644\u0641\u0629 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0644\u0647\u0627 \u0641\u0648\u0627\u0626\u062f \u0645\u062e\u062a\u0644\u0641\u0629 \u060c \u0644\u0630\u0627 \u0627\u0645\u0632\u062c\u0647\u0627.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"320\" src=\"https:\/\/cdn.verywelfit.com\/2023\/04\/Fruits-and-Vegetables.jpg\" alt=\"\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a\" class=\"wp-image-1133\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/04\/Fruits-and-Vegetables.jpg 640w, https:\/\/cdn.verywelfit.com\/2023\/04\/Fruits-and-Vegetables-300x150.jpg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0646\u062f \u0634\u0631\u0627\u0621 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u060c \u0627\u062e\u062a\u0631 \u0627\u0644\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0645\u0648\u0633\u0645\u064a\u0629 \u0627\u0644\u0637\u0627\u0632\u062c\u0629 \u0643\u0644\u0645\u0627 \u0623\u0645\u0643\u0646 \u0630\u0644\u0643. \u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0623\u0643\u062b\u0631 \u0635\u062d\u0629 \u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0641\u064a \u0627\u0644\u0645\u0648\u0633\u0645 \u0644\u0623\u0646\u0647\u0627 \u0642\u0637\u0641\u0647\u0627 \u0641\u064a \u0630\u0631\u0648\u0629 \u0627\u0644\u0646\u0636\u062c \u0648\u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u0639\u0638\u0645 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u0645\u062c\u0645\u062f\u0629 \u0623\u0648 \u0627\u0644\u0645\u0639\u0644\u0628\u0629 \u062e\u064a\u0627\u0631\u064b\u0627 \u062c\u064a\u062f\u064b\u0627 \u0623\u064a\u0636\u064b\u0627 \u060c \u0644\u0643\u0646 \u0627\u0628\u062d\u062b \u0639\u0646 \u062a\u0644\u0643 \u0627\u0644\u062a\u064a \u0644\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0633\u0643\u0631\u064a\u0627\u062a \u0645\u0636\u0627\u0641\u0629 \u0623\u0648 \u0635\u0648\u062f\u064a\u0648\u0645.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0627 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0645\u0639\u0642\u062f\u064b\u0627 \u0623\u0648 \u0645\u0645\u0644\u064b\u0627. \u0643\u0646 \u0645\u0628\u062f\u0639\u064b\u0627 \u0641\u064a \u0643\u064a\u0641\u064a\u0629 \u062a\u062d\u0636\u064a\u0631\u0647\u0645. \u062c\u0631\u0628 \u0634\u0648\u0627\u0621 \u0627\u0644\u062e\u0636\u0627\u0631 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0637\u0628\u0642 \u0645\u0633\u062a\u0648\u062d\u0649 \u0645\u0646 \u0627\u0644\u0634\u0648\u0627\u0621 \u060c \u0623\u0648 \u062a\u062d\u0645\u064a\u0635\u0647\u0627 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628 \u0644\u0630\u064a\u0630 \u060c \u0623\u0648 \u062d\u062a\u0649 \u0645\u0632\u062c\u0647\u0627 \u0641\u064a \u0627\u0644\u0639\u0635\u0627\u0626\u0631 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0645\u0646\u0639\u0634\u0629. \u0627\u0644\u0627\u062d\u062a\u0645\u0627\u0644\u0627\u062a \u0644\u0627 \u062d\u0635\u0631 \u0644\u0647\u0627.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-base-background-color has-background\"><tbody><tr><td><strong>\u0627\u0642\u0631\u0623 \u0627\u0644\u0622\u0646: <\/strong><a href=\"https:\/\/freaktofit.com\/worlds-healthiest-20-fruits\/\" target=\"_blank\" rel=\"noopener\">\u0645\u0627 \u0647\u064a \u0623\u0643\u062b\u0631 20 \u0641\u0627\u0643\u0647\u0629 \u0635\u062d\u0629 \u0641\u064a \u0627\u0644\u0639\u0627\u0644\u0645\u061f<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4.<\/strong> <strong>\u062a\u062c\u0646\u0628 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0635\u0646\u0639\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0635\u0646\u0639\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0627\u0644\u0645\u0636\u0627\u0641\u0629 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u063a\u064a\u0631 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645 \u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647\u0627 \u0644\u064a\u0633\u062a \u0627\u0644\u062e\u064a\u0627\u0631 \u0627\u0644\u0623\u0641\u0636\u0644 \u0644\u062e\u0637\u0629 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a. \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u062a\u0643\u0648\u0646 \u0647\u0630\u0647 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0641\u064a \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u060c \u0648\u0644\u0643\u0646\u0647\u0627 \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 \u0648\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u063a\u064a\u0631 \u0627\u0644\u0635\u062d\u064a\u0629. \u0644\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0647\u062f\u0641 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u060c \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0627\u0644\u062d\u062f \u0645\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0635\u0646\u0639\u0629. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0630\u0644\u0643 \u060c \u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0645\u062b\u0644 \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0648\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0630\u0648\u0631. \u062a\u0648\u0641\u0631 \u0647\u0630\u0647 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u062a\u063a\u0630\u064a\u0629 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u062c\u0648\u062f\u0629 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u0641\u0647\u064a \u0645\u0644\u064a\u0626\u0629 \u0628\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0648\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0644\u062a\u0632\u0648\u064a\u062f \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u062c\u064a\u062f\u0629. \u062d\u0627\u0648\u0644 \u062a\u0646\u0627\u0648\u0644 \u0623\u0643\u0628\u0631 \u0639\u062f\u062f \u0645\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0635\u0646\u0639\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0642\u0635\u0649 \u0627\u0633\u062a\u0641\u0627\u062f\u0629 <a href=\"https:\/\/verywelfit.com\/nutrition\/spice-up-your-life-delicious-nutmeg-substitutes-you-need-to-try\/\" data-wpil-monitor-id=\"902\">\u062a\u063a\u0630\u064a\u0629<\/a> \u0645\u0646 \u0648\u062c\u0628\u0627\u062a\u0643.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5.<\/strong> <strong>\u0627\u0634\u0631\u0628 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0628\u0642\u0627\u0621 \u0631\u0637\u0628\u064b\u0627 \u0647\u0648 \u062c\u0632\u0621 \u0623\u0633\u0627\u0633\u064a \u0645\u0646 \u0623\u064a \u062e\u0637\u0629 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a. \u0634\u0631\u0628 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0633\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0639\u0645\u0644 \u062c\u0633\u0645\u0643 \u0641\u064a \u0623\u0641\u0636\u0644 \u062d\u0627\u0644\u0627\u062a\u0647. \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u0633\u0645\u0648\u0645 \u060c \u0648\u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u0647\u0636\u0645 \u060c \u0648\u064a\u0628\u0642\u064a\u0643 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0634\u0628\u0639. \u062a\u0647\u062f\u0641 \u0625\u0644\u0649 \u0634\u0631\u0628 8 \u0623\u0643\u0648\u0627\u0628 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u064a\u0648\u0645\u064a\u064b\u0627 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u062c\u064a\u062f\u0629 \u0648\u062a\u0639\u0632\u064a\u0632 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646. <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"354\" src=\"https:\/\/cdn.verywelfit.com\/2023\/04\/drinking-water.jpg\" alt=\"\u0645\u064a\u0627\u0647 \u0627\u0644\u0634\u0631\u0628\" class=\"wp-image-1134\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/04\/drinking-water.jpg 640w, https:\/\/cdn.verywelfit.com\/2023\/04\/drinking-water-300x166.jpg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u064a\u0645\u0643\u0646\u0643 \u062f\u0645\u062c \u0633\u0648\u0627\u0626\u0644 \u0623\u062e\u0631\u0649 \u0645\u062b\u0644 \u0639\u0635\u0627\u0626\u0631 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0648 \u0627\u0644\u0634\u0627\u064a \u0623\u0648 \u0627\u0644\u0642\u0647\u0648\u0629 \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a. \u0641\u0642\u0637 \u062a\u0630\u0643\u0631 \u0623\u0644\u0627 \u062a\u0641\u0631\u0637 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0633\u0643\u0631\u064a\u0629 \u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0636\u064a\u0641 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u063a\u064a\u0631 \u0645\u0631\u063a\u0648\u0628 \u0641\u064a\u0647\u0627 \u0625\u0644\u0649 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>6.<\/strong> <strong>\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0636\u0631\u0648\u0631\u064a \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0648 <a href=\"https:\/\/verywelfit.com\/nutrition\/which-best-diet-do-teenage-girls-try-in-losing-belly-fat\/\" data-wpil-monitor-id=\"16\">\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646<\/a>. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062a\u0637\u0644\u0639 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u060c \u0641\u0633\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0647\u062f\u0641 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0643\u0628\u064a\u0631\u0629. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u0645 \u0628\u062f\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062b\u0644 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0648\u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0648\u0627\u0644\u0645\u0643\u0627\u0628\u0633 \u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0623\u062e\u0631\u0649 \u0645\u062b\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u062d\u0628 \u0648\u0627\u0644\u0636\u063a\u0637 \u0648\u0627\u0644\u062a\u0645\u0631\u0646\u0627\u062a \u0648\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u0644\u0623\u0644\u0648\u0627\u062d \u0627\u0644\u062e\u0634\u0628\u064a\u0629. \u062a\u0623\u0643\u062f \u0645\u0646 \u062a\u062d\u062f\u064a \u0646\u0641\u0633\u0643 \u0628\u0623\u0648\u0632\u0627\u0646 \u0623\u062b\u0642\u0644 \u0623\u0648 \u0628\u062a\u063a\u064a\u0631\u0627\u062a \u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629 \u0645\u0639 \u0632\u064a\u0627\u062f\u0629 \u0642\u0648\u062a\u0643.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"667\" src=\"https:\/\/cdn.verywelfit.com\/2023\/04\/How-to-do-diamond-push-ups.jpg\" alt=\"\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062f\u0641\u0639 \u0627\u0644\u0645\u0627\u0633\" class=\"wp-image-835\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/04\/How-to-do-diamond-push-ups.jpg 1000w, https:\/\/cdn.verywelfit.com\/2023\/04\/How-to-do-diamond-push-ups-300x200.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/04\/How-to-do-diamond-push-ups-768x512.jpg 768w, https:\/\/cdn.verywelfit.com\/2023\/04\/How-to-do-diamond-push-ups-18x12.jpg 18w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0625\u0646\u0641\u0627\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0645\u062b\u0644 \u0627\u0644\u062c\u0631\u064a \u0623\u0648 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0623\u0648 \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u0646 \u0623\u062c\u0644 \u062e\u0644\u0642 \u0641\u0627\u0626\u0636 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0645\u0644\u0627\u062d\u0638\u0629 \u0623\u0646\u0647 \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0647\u0630\u0647 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0642\u062f \u062a\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u060c \u0625\u0644\u0627 \u0623\u0646\u0647 \u0644\u0627 \u064a\u0632\u0627\u0644 \u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u062e\u0644\u0642 \u0641\u0627\u0626\u0636 \u0645\u0646 \u0627\u0644\u0637\u0627\u0642\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0645\u0646 \u0623\u062c\u0644 \u0631\u0624\u064a\u0629 \u0627\u0644\u0645\u0643\u0627\u0633\u0628. \u0627\u0628\u062d\u062b \u0639\u0646 \u0646\u0634\u0627\u0637 \u062a\u0633\u062a\u0645\u062a\u0639 \u0628\u0647 \u0648\u062a\u0647\u062f\u0641 \u0625\u0644\u0649 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u0639\u062a\u062f\u0644\u0629 \u0644\u0645\u062f\u0629 30 \u062f\u0642\u064a\u0642\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0645\u0639\u0638\u0645 \u0623\u064a\u0627\u0645 \u0627\u0644\u0623\u0633\u0628\u0648\u0639.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u062c\u0632\u0621\u064b\u0627 \u0645\u0646 \u0646\u0645\u0637 \u062d\u064a\u0627\u0629 \u0635\u062d\u064a \u0648\u0647\u064a \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0648 <a href=\"https:\/\/verywelfit.com\/nutrition\/is-beef-jerky-healthy-for-weight-loss-5-worst-reasons\/\" data-wpil-monitor-id=\"19\">\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646<\/a>. \u062d\u0627\u0648\u0644 \u0623\u0646 \u062a\u062c\u062f \u0646\u0634\u0627\u0637\u064b\u0627 \u062a\u0633\u062a\u0645\u062a\u0639 \u0628\u0647 \u0648\u062a\u0644\u062a\u0632\u0645 \u0628\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0645\u0646 \u0623\u062c\u0644 \u0631\u0624\u064a\u0629 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-base-background-color has-background\"><tbody><tr><td><strong>\u0627\u0642\u0631\u0623 \u0627\u0644\u0622\u0646:<\/strong> <a href=\"https:\/\/verywelfit.com\/fitness\/how-to-do-a-killer-diamond-push-ups\/\">\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062f\u0641\u0639\u0627\u062a \u0627\u0644\u0645\u0627\u0633 \u0627\u0644\u0642\u0627\u062a\u0644\u0629<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"how-to-follow\"><strong>\u0643\u064a\u0641\u064a\u0629 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a 2200 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629: \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">When following a 2200-calorie diet, it&#8217;s important to understand how to make the most of the calories you are consuming. That means focusing on healthy sources of carbohydrates, fats, and proteins.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629 \u0645\u062b\u0644 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0648\u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a \u0648\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0647\u0648 \u0623\u0641\u0636\u0644 \u0637\u0631\u064a\u0642\u0629 \u0644\u062a\u0632\u0648\u064a\u062f \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0637\u0627\u0642\u0629. \u0647\u0630\u0647 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0645\u0644\u064a\u0626\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646. \u0627\u0633\u062a\u0647\u062f\u0641 40 \u0641\u064a \u0627\u0644\u0645\u0627\u0626\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. \u0627\u0644\u062f\u0647\u0648\u0646. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u062c\u0633\u0645 \u0648\u064a\u062c\u0628 \u062f\u0645\u062c\u0647\u0627 \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a. \u0627\u062e\u062a\u0631 \u0645\u0635\u0627\u062f\u0631 \u0645\u062b\u0644 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648 \u0648\u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0648\u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0627\u0644\u062f\u0647\u0646\u064a\u0629. \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0645\u0627 \u0644\u0627 \u064a\u0632\u064a\u062f \u0639\u0646 25 \u0641\u064a \u0627\u0644\u0645\u0627\u0626\u0629 \u0645\u0646 \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u064a\u0623\u062a\u064a \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3.<\/strong> <strong>\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a<\/strong>. <\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/freaktofit.com\/protein-requirements-by-age-benefits-and-types\/\" target=\"_blank\" rel=\"noopener\">\u0628\u0631\u0648\u062a\u064a\u0646 <\/a>\u0636\u0631\u0648\u0631\u064a \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u064a\u0647\u0627 \u060c \u0644\u0630\u0644\u0643 \u064a\u062c\u0628 \u062a\u0636\u0645\u064a\u0646\u0647\u0627 \u0641\u064a \u0643\u0644 \u0648\u062c\u0628\u0629. \u062a\u0634\u0645\u0644 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u062c\u064a\u062f\u0629 \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u062f\u0648\u0627\u062c\u0646 \u0648\u0627\u0644\u0645\u0623\u0643\u0648\u0644\u0627\u062a \u0627\u0644\u0628\u062d\u0631\u064a\u0629 \u0648\u0627\u0644\u0628\u064a\u0636 \u0648\u0627\u0644\u062a\u0648\u0641\u0648 \u0648\u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a. \u0627\u0647\u062f\u0641 \u0625\u0644\u0649 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 35 \u0628\u0627\u0644\u0645\u0627\u0626\u0629 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0645\u0632\u064a\u062c \u0645\u062a\u0648\u0627\u0632\u0646 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0641\u064a \u062e\u0637\u0629 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 2200 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u062d\u0635\u0648\u0644\u0643 \u0639\u0644\u0649 \u062c\u0645\u064a\u0639 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u062c\u0633\u0645\u0643 \u0645\u0639 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0641\u064a \u0627\u0644\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u062d\u0642\u064a\u0642 \u0623\u0647\u062f\u0627\u0641\u0643 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"sample-menu\"><strong>\u0642\u0627\u0626\u0645\u0629 \u0639\u064a\u0646\u0629 \u0645\u0646 2200 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u062e\u0637\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646.<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. \u0627\u0644\u0627\u062b\u0646\u064a\u0646.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0641\u0637\u0648\u0631<\/strong>: \u0627\u0628\u062f\u0623 \u064a\u0648\u0645 \u0627\u0644\u0625\u062b\u0646\u064a\u0646 \u0628\u0648\u062c\u0628\u0629 \u0625\u0641\u0637\u0627\u0631 \u062a\u0648\u0641\u0631 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0637\u0627\u0642\u0629 \u0644\u062a\u063a\u0630\u064a\u0629 \u064a\u0648\u0645\u0643. \u0636\u0639 \u0641\u064a \u0627\u0639\u062a\u0628\u0627\u0631\u0643 \u062e\u064a\u0627\u0631\u0627\u062a \u0645\u062b\u0644 \u0628\u064a\u0636\u062a\u064a\u0646 \u0645\u062e\u0641\u0648\u0642\u062a\u064a\u0646 \u0645\u0639 1\/4 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0645\u0628\u0634\u0648\u0631 \u0648\u0634\u0631\u064a\u062d\u0629 \u0645\u0646 \u062a\u0648\u0633\u062a \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644 \u0648\u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a \u061b \u0623\u0648 1\/2 \u0643\u0648\u0628 \u0645\u0646 \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0645\u0639 \u0634\u0631\u0627\u0626\u062d \u0645\u0648\u0632\u0629 \u060c 1\/4 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u062c\u0648\u0632 \u0627\u0644\u0645\u0641\u0631\u0648\u0645 \u0648\u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0639\u0633\u0644.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0641\u062c\u0631 \u0627\u0644\u064a\u0648\u0645<\/strong>: \u0641\u064a \u0645\u0646\u062a\u0635\u0641 \u0627\u0644\u0635\u0628\u0627\u062d \u060c \u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0639\u0644\u0649 \u0634\u064a\u0621 \u062e\u0641\u064a\u0641 \u0648\u0644\u0643\u0646\u0647 \u0645\u0631\u0636\u064a \u0645\u062b\u0644 \u062d\u0641\u0646\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0644\u0648\u0632 \u0648\u062a\u0641\u0627\u062d\u0629 \u0648\u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u061b \u0623\u0648 \u0646\u0635\u0641 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a \u0627\u0644\u0639\u0627\u062f\u064a \u0645\u0639 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627 \u0648\u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0632\u0628\u062f\u0629 \u0627\u0644\u0644\u0648\u0632 \u0648\u0631\u0634\u0629 \u0645\u0646 \u0627\u0644\u0642\u0631\u0641\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u063a\u062f\u0627\u0621<\/strong>: \u0627\u0633\u062a\u0645\u062a\u0639 \u0628\u0648\u062c\u0628\u0629 \u063a\u062f\u0627\u0621 \u0635\u062d\u064a\u0629 \u062a\u0648\u0641\u0631 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u062c\u0633\u0645\u0643 \u0644\u0644\u0628\u0642\u0627\u0621 \u0646\u0634\u064a\u0637\u064b\u0627 \u0637\u0648\u0627\u0644 \u0627\u0644\u064a\u0648\u0645. \u062c\u0631\u0628 \u0633\u0644\u0637\u0629 \u0645\u0639 \u0627\u0644\u062e\u0636\u0631 \u0627\u0644\u0648\u0631\u0642\u064a\u0629 \u0627\u0644\u062f\u0627\u0643\u0646\u0629 \u060c \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u062f\u062c\u0627\u062c \u0627\u0644\u0645\u0637\u0628\u0648\u062e \u060c \u0631\u0628\u0639 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u0623\u062d\u0645\u0631 \u0627\u0644\u0645\u0642\u0637\u0651\u0639 \u060c \u0631\u0628\u0639 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u062e\u064a\u0627\u0631 \u0627\u0644\u0645\u0642\u0637\u0651\u0639 \u0648\u0645\u0644\u0639\u0642\u062a\u064a\u0646 \u0645\u0646 \u0635\u0644\u0635\u0629 \u0627\u0644\u062e\u0644 \u061b \u0623\u0648 \u0644\u0641\u0627\u0626\u0641 \u0642\u0645\u062d \u0643\u0627\u0645\u0644\u0629 \u0645\u0645\u0644\u0648\u0621\u0629 \u0628\u0623\u0648\u0646\u0635\u0629 \u0645\u0646 \u0627\u0644\u062f\u064a\u0643 \u0627\u0644\u0631\u0648\u0645\u064a \u060c \u0623\u0648\u0646\u0635\u0629 \u062c\u0628\u0646 \u0633\u0648\u064a\u0633\u0631\u064a\u0629 \u060c \u0648\u0631\u0628\u0639 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0637\u0645\u0627\u0637\u0645 \u0627\u0644\u0645\u0642\u0637\u0651\u0639\u0629 \u0648\u0645\u0644\u0639\u0642\u062a\u064a\u0646 \u0645\u0646 \u0627\u0644\u062d\u0645\u0635.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0623\u0643\u0644 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629<\/strong>: \u0641\u064a \u0645\u0646\u062a\u0635\u0641 \u0628\u0639\u062f \u0627\u0644\u0638\u0647\u0631 \u060c \u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0639\u0644\u0649 \u0634\u064a\u0621 \u062e\u0641\u064a\u0641 \u0648\u0644\u0643\u0646\u0647 \u0645\u0631\u0636\u064a \u0645\u062b\u0644 \u062d\u0641\u0646\u0629 \u0645\u0646 \u0627\u0644\u062d\u0645\u0635 \u0627\u0644\u0645\u062d\u0645\u0635 \u060c \u0648\u0628\u0631\u062a\u0642\u0627\u0644\u0629 \u0648\u0645\u0644\u0639\u0642\u062a\u064a\u0646 \u0643\u0628\u064a\u0631\u062a\u064a\u0646 \u0645\u0646 \u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u061b \u0623\u0648 \u0648\u0639\u0627\u0621 \u0635\u063a\u064a\u0631 \u0645\u0646 \u0627\u0644\u0641\u0634\u0627\u0631 \u0627\u0644\u0645\u063a\u0637\u0649 \u0628\u0627\u0644\u0647\u0648\u0627\u0621 \u0645\u0639 1 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0648\u0631\u0634 \u0645\u0644\u062d \u0627\u0644\u0628\u062d\u0631.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u063a\u062f\u0627\u0621<\/strong>: \u0623\u0646\u0647\u064a \u064a\u0648\u0645\u0643 \u0628\u0639\u0634\u0627\u0621 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u0632\u0648\u062f \u0628\u0627\u0644\u0648\u0642\u0648\u062f \u0628\u0639\u062f \u064a\u0648\u0645 \u0637\u0648\u064a\u0644. \u062c\u0631\u0628 \u062e\u064a\u0627\u0631\u0627\u062a \u0645\u062b\u0644 4 \u0623\u0648\u0646\u0635\u0627\u062a \u0645\u0646 \u0633\u0645\u0643 \u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0627\u0644\u0645\u0634\u0648\u064a \u0645\u0639 \u062c\u0627\u0646\u0628 \u0645\u0646 \u0627\u0644\u0647\u0644\u064a\u0648\u0646 \u0627\u0644\u0645\u062d\u0645\u0635 \u0648\u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a \u0627\u0644\u0645\u0637\u0647\u0648 \u0639\u0644\u0649 \u0627\u0644\u0628\u062e\u0627\u0631 \u0648\u0631\u0628\u0639 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0643\u064a\u0646\u0648\u0627 \u061b \u0623\u0648 3 \u0623\u0648\u0646\u0635\u0627\u062a \u0645\u0646 \u0627\u0644\u062a\u0648\u0641\u0648 \u0627\u0644\u0645\u062e\u0628\u0648\u0632 \u0645\u0639 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629 \u0627\u0644\u0645\u062d\u0645\u0635\u0629 \u0648\u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0644\u0641\u062a \u0627\u0644\u0645\u0637\u0628\u0648\u062e \u0648\u0646\u0635\u0641 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0645\u0637\u0628\u0648\u062e\u0629 <a href=\"https:\/\/verywelfit.com\/recipe\/miso-eggplant-with-brown-rice-healthy-recipe\/\" data-wpil-monitor-id=\"28\">\u0623\u0631\u0632 \u0628\u0646\u064a<\/a>.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. \u0627\u0644\u062b\u0644\u0627\u062b\u0627\u0621.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0641\u0637\u0648\u0631<\/strong>: \u0627\u0628\u062f\u0623 \u064a\u0648\u0645\u0643 \u0628\u0648\u062c\u0628\u0629 \u0625\u0641\u0637\u0627\u0631 \u0645\u0646 \u0627\u0644\u0628\u064a\u0636 \u0627\u0644\u0645\u062e\u0641\u0648\u0642 \u0645\u0639 1\/4 \u0643\u0648\u0628 \u062c\u0628\u0646 \u0645\u0628\u0634\u0648\u0631 \u0648\u0634\u0631\u064a\u062d\u062a\u064a\u0646 \u0645\u0646 \u0627\u0644\u062e\u0628\u0632 \u0627\u0644\u0645\u062d\u0645\u0635 \u0628\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0648\u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0637\u0627\u0632\u062c. \u062a\u0646\u0627\u0648\u0644 \u0643\u0648\u0628\u064b\u0627 \u0645\u0646 \u0627\u0644\u062d\u0644\u064a\u0628 \u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0633\u0645 \u0644\u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0641\u062c\u0631 \u0627\u0644\u064a\u0648\u0645<\/strong>: \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0641\u064a \u0645\u0646\u062a\u0635\u0641 \u0627\u0644\u0635\u0628\u0627\u062d \u0639\u0644\u0649 \u062d\u0641\u0646\u0629 \u0645\u0646 \u0627\u0644\u062c\u0648\u0632 \u0623\u0648 \u0627\u0644\u0644\u0648\u0632 \u0648\u0627\u0644\u062a\u0641\u0627\u062d.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u063a\u062f\u0627\u0621<\/strong>: \u0644\u062a\u0646\u0627\u0648\u0644 \u0637\u0639\u0627\u0645 \u0627\u0644\u063a\u062f\u0627\u0621 \u060c \u0627\u0633\u062a\u0645\u062a\u0639 \u0628\u0633\u0644\u0637\u0629 \u0645\u0646 \u0627\u0644\u062e\u0636\u0627\u0631 \u0627\u0644\u0645\u062e\u062a\u0644\u0637\u0629 \u060c \u0648\u0627\u0644\u062f\u062c\u0627\u062c \u0627\u0644\u0645\u0634\u0648\u064a \u060c \u0648\u0634\u0631\u0627\u0626\u062d \u0627\u0644\u0641\u0644\u0641\u0644 \u060c \u0648\u0627\u0644\u062e\u064a\u0627\u0631 \u060c, <a href=\"https:\/\/verywelfit.com\/recipe\/red-lentil-pasta-with-sauteed-cherry-tomatoes-healthy-recipe\/\" data-wpil-monitor-id=\"29\">\u0637\u0645\u0627\u0637\u0645 \u0643\u0631\u0632\u064a\u0629<\/a>, \u060c \u0648\u062e\u0644\u064a\u0637 \u0627\u0644\u062e\u0644. \u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u0642\u0637\u0639\u0629 \u0645\u0646 \u062e\u0628\u0632 \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644 \u0645\u0639 1 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0623\u0643\u0644 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629<\/strong>: \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0641\u064a \u0645\u0646\u062a\u0635\u0641 \u0628\u0639\u062f \u0627\u0644\u0638\u0647\u0631 \u0639\u0644\u0649 \u0645\u0648\u0632\u0629 \u0645\u0639 1 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0632\u0628\u062f\u0629 \u0627\u0644\u062c\u0648\u0632.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u063a\u062f\u0627\u0621<\/strong>: \u062a\u0646\u0627\u0648\u0644 \u0639\u062c\u0629 \u0645\u0645\u0644\u0648\u0621\u0629 \u0628\u0646\u0635\u0641 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u062e\u0636\u0627\u0631 \u0627\u0644\u0645\u0642\u0637\u0639\u0629 (\u0627\u0644\u0641\u0637\u0631 \u0648\u0627\u0644\u0628\u0635\u0644 \u0648\u0627\u0644\u0641\u0644\u0641\u0644 \u0648\u0645\u0627 \u0625\u0644\u0649 \u0630\u0644\u0643) \u0648 2 \u0645\u0644\u0627\u0639\u0642 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0645\u0628\u0634\u0648\u0631. \u062a\u0642\u062f\u0645 \u0645\u0639 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0627\u0644\u0645\u062d\u0645\u0635\u0629 \u0648\u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a \u0627\u0644\u0645\u0637\u0647\u0648 \u0639\u0644\u0649 \u0627\u0644\u0628\u062e\u0627\u0631. \u062a\u0646\u0627\u0648\u0644 \u0643\u0648\u0628\u064b\u0627 \u0645\u0646 \u0627\u0644\u062d\u0644\u064a\u0628 \u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0633\u0645 \u0644\u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. \u0627\u0644\u0623\u0631\u0628\u0639\u0627\u0621.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0641\u0637\u0648\u0631<\/strong>: \u0627\u0628\u062f\u0623 \u064a\u0648\u0645\u0643 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0628\u0648\u062c\u0628\u0629 \u0625\u0641\u0637\u0627\u0631 \u0645\u0643\u0648\u0646\u0629 \u0645\u0646 2 \u0628\u064a\u0636 \u0645\u062e\u0641\u0648\u0642 \u0645\u0637\u0628\u0648\u062e \u0641\u064a 1 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u060c \u0648 12 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0645\u0637\u0628\u0648\u062e \u0627\u0644\u0645\u0637\u0628\u0648\u062e \u0645\u0639 1 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0632\u0628\u062f\u0629 \u0627\u0644\u0644\u0648\u0632 \u060c \u0648 12 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0637\u0627\u0632\u062c.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0641\u062c\u0631 \u0627\u0644\u064a\u0648\u0645<\/strong>: \u0644\u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0641\u064a \u0645\u0646\u062a\u0635\u0641 \u0627\u0644\u0635\u0628\u0627\u062d \u060c \u062c\u0631\u0628 \u0643\u0648\u0628\u064b\u0627 \u0648\u0627\u062d\u062f\u064b\u0627 \u0645\u0646 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a \u0645\u0639 1 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627 \u060c \u0648\u0634\u0631\u0627\u0626\u062d \u0645\u0648\u0632\u0629 \u0648\u0627\u062d\u062f\u0629 \u060c \u0648\u0631\u0634\u0629 \u0645\u0646 \u0627\u0644\u0642\u0631\u0641\u0629 \u0627\u0644\u0645\u0637\u062d\u0648\u0646\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u063a\u062f\u0627\u0621<\/strong>: \u0627\u0633\u062a\u0645\u062a\u0639 \u0628\u063a\u062f\u0627\u0621 \u0644\u0630\u064a\u0630 \u0645\u0646 2 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u062e\u0636\u0631 \u0627\u0644\u0645\u062e\u062a\u0644\u0637\u0629 \u0645\u063a\u0637\u0627\u0629 \u0628\u0640 4 \u0623\u0648\u0646\u0635\u0627\u062a \u0645\u0646 \u0635\u062f\u0648\u0631 \u0627\u0644\u062f\u062c\u0627\u062c \u0627\u0644\u0645\u0634\u0648\u064a \u060c \u0648 14 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648 \u0627\u0644\u0645\u0642\u0637\u0651\u0639 \u060c \u0648 12 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0643\u064a\u0646\u0648\u0627 \u0627\u0644\u0645\u0637\u0628\u0648\u062e\u0629 \u060c \u0648\u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0635\u0644\u0635\u0629 \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0648\u0627\u0644\u0644\u064a\u0645\u0648\u0646.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0623\u0643\u0644 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629<\/strong>: \u0644\u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0628\u0639\u062f \u0627\u0644\u0638\u0647\u0631 \u060c \u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0645\u0646 14 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0644\u0648\u0632 \u0648 12 \u0643\u0648\u0628 \u0645\u0646 \u0623\u0639\u0648\u0627\u062f \u0627\u0644\u0643\u0631\u0641\u0633 \u0645\u0639 \u0645\u0644\u0639\u0642\u062a\u064a\u0646 \u0643\u0628\u064a\u0631\u062a\u064a\u0646 \u0645\u0646 \u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u063a\u062f\u0627\u0621<\/strong>: \u0623\u0646\u0647\u064a \u064a\u0648\u0645\u0643 \u0628\u0639\u0634\u0627\u0621 \u0645\u0646 4 \u0623\u0648\u0646\u0635\u0627\u062a \u0645\u0646 \u0633\u0645\u0643 \u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0627\u0644\u0645\u0634\u0648\u064a \u0648 12 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629 \u0627\u0644\u0645\u0647\u0631\u0648\u0633\u0629 \u0648 1 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0627\u0644\u062e\u0636\u0631\u0627\u0621 \u0627\u0644\u0645\u0637\u0628\u0648\u062e\u0629 \u0639\u0644\u0649 \u0627\u0644\u0628\u062e\u0627\u0631.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. \u0627\u0644\u062e\u0645\u064a\u0633.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0641\u0637\u0648\u0631<\/strong>: \u062a\u0648\u0633\u062a \u0645\u0646 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0645\u0639 1 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u060c 12 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0623\u0646\u0627\u0646\u0627\u0633 \u0627\u0644\u0645\u0642\u0637\u0651\u0639 \u060c \u0648 8 \u0623\u0648\u0646\u0635\u0627\u062a \u0645\u0646 \u0627\u0644\u062d\u0644\u064a\u0628 \u0627\u0644\u062e\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u062f\u0633\u0645.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0641\u062c\u0631 \u0627\u0644\u064a\u0648\u0645<\/strong>: 12 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a \u0627\u0644\u0639\u0627\u062f\u064a \u0645\u063a\u0637\u0649 \u0628\u0640 14 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u062c\u0631\u0627\u0646\u0648\u0644\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u063a\u062f\u0627\u0621<\/strong>: \u0633\u0644\u0637\u0629 \u062d\u062f\u064a\u0642\u0629 \u0645\u0639 4 \u0623\u0648\u0646\u0635\u0627\u062a \u0645\u0646 \u0627\u0644\u062f\u062c\u0627\u062c \u0627\u0644\u0645\u0634\u0648\u064a \u060c 12 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0637\u0645\u0627\u0637\u0645 \u0627\u0644\u0643\u0631\u0632\u064a\u0629 \u060c 12 \u0643\u0648\u0628 \u0645\u0646 \u0634\u0631\u0627\u0626\u062d \u0627\u0644\u062e\u064a\u0627\u0631 \u060c 2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0648 \u0635\u0644\u0635\u0629 \u0627\u0644\u062e\u0644 \u060c \u0648 1 \u0642\u0637\u0639\u0629 \u0645\u0646 \u0627\u0644\u062e\u0628\u0632 \u0627\u0644\u0645\u062d\u0645\u0635 \u0627\u0644\u0643\u0627\u0645\u0644.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0623\u0643\u0644 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629<\/strong>: \u0627\u0645\u0632\u062c \u062a\u0631\u064a\u0644 \u0645\u0639 1 \u0623\u0648\u0646\u0635\u0629 \u0645\u0646 \u0627\u0644\u0644\u0648\u0632 \u060c \u0648 14 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0628\u0631\u064a \u0627\u0644\u0645\u062c\u0641\u0641 \u060c \u0648\u0645\u0644\u0639\u0642\u062a\u064a\u0646 \u0643\u0628\u064a\u0631\u062a\u064a\u0646 \u0645\u0646 \u0631\u0642\u0627\u0626\u0642 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u0627\u0644\u062f\u0627\u0643\u0646\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u063a\u062f\u0627\u0621<\/strong>: \u0633\u0628\u0627\u063a\u064a\u062a\u064a \u0645\u0646 \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644 \u0645\u0639 4 \u0623\u0648\u0646\u0635\u0627\u062a \u0645\u0646 \u0627\u0644\u0644\u062d\u0645 \u0627\u0644\u0628\u0642\u0631\u064a \u0627\u0644\u0645\u0641\u0631\u0648\u0645 \u060c \u0648 12 \u0643\u0648\u0628 \u0645\u0646 \u0634\u0631\u0627\u0626\u062d \u0627\u0644\u0641\u0637\u0631 \u060c \u0648 1 \u0643\u0648\u0628 \u0645\u0646 \u0635\u0644\u0635\u0629 \u0627\u0644\u0645\u0627\u0631\u064a\u0646\u0627\u0631\u0627 \u060c \u0648 14 \u0643\u0648\u0628 \u0645\u0646 \u062c\u0628\u0646\u0629 \u0627\u0644\u0628\u0627\u0631\u0645\u064a\u0632\u0627\u0646.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5. \u0627\u0644\u062c\u0645\u0639\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0641\u0637\u0648\u0631<\/strong>: \u0627\u0628\u062f\u0623 \u064a\u0648\u0645\u0643 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0628\u0648\u062c\u0628\u0629 \u0625\u0641\u0637\u0627\u0631 \u0634\u0647\u064a\u0629 \u0645\u0646 \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0645\u0639 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0637\u0627\u0632\u062c\u0629 \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0630\u0648\u0631. \u0633\u064a\u0648\u0641\u0631 \u0644\u0643 \u0647\u0630\u0627 \u0643\u0645\u064a\u0629 \u062c\u064a\u062f\u0629 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0631\u0641\u0639 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0644\u062f\u064a\u0643 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0645\u0631\u0627\u0631\u0643 \u062d\u062a\u0649 \u0648\u0642\u062a \u0627\u0644\u063a\u062f\u0627\u0621.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0641\u062c\u0631 \u0627\u0644\u064a\u0648\u0645<\/strong>: \u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0641\u064a \u0645\u0646\u062a\u0635\u0641 \u0627\u0644\u0635\u0628\u0627\u062d \u0645\u062b\u0644 \u0639\u0635\u064a\u0631 \u0645\u0635\u0646\u0648\u0639 \u0645\u0646 \u062d\u0644\u064a\u0628 \u0627\u0644\u0644\u0648\u0632 \u0648\u0627\u0644\u0645\u0648\u0632 \u0627\u0644\u0645\u062c\u0645\u062f \u0648\u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a \u0648\u0632\u0628\u062f\u0629 \u0627\u0644\u062c\u0648\u0632 \u0648\u0628\u0630\u0648\u0631 \u0627\u0644\u0642\u0646\u0628. \u0633\u064a\u0633\u0627\u0639\u062f \u0630\u0644\u0643 \u0641\u064a \u062a\u0639\u0632\u064a\u0632 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u064a\u0645\u0646\u062d\u0643 \u062f\u0641\u0639\u0629 \u0645\u0646 \u0627\u0644\u0637\u0627\u0642\u0629 \u0644\u0628\u0642\u064a\u0629 \u0627\u0644\u064a\u0648\u0645.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u063a\u062f\u0627\u0621<\/strong>: \u0627\u0633\u062a\u0645\u062a\u0639 \u0628\u0637\u0628\u0642 \u0643\u0628\u064a\u0631 \u0645\u0646 \u0627\u0644\u062e\u0636\u0627\u0631 \u0627\u0644\u0645\u062d\u0645\u0635\u0629 \u0641\u0648\u0642 \u0627\u0644\u0643\u064a\u0646\u0648\u0627 \u0645\u0639 \u062c\u0627\u0646\u0628 \u0645\u0646 \u0627\u0644\u062d\u0645\u0635 \u0623\u0648 \u0627\u0644\u062c\u0648\u0627\u0643\u0627\u0645\u0648\u0644\u064a. \u0633\u064a\u0648\u0641\u0631 \u0644\u0643 \u0647\u0630\u0627 \u062c\u0631\u0639\u0629 \u0635\u062d\u064a\u0629 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0623\u0643\u0644 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629<\/strong>: \u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0628\u0639\u062f \u0627\u0644\u0638\u0647\u0631 \u0645\u062b\u0644 \u0645\u0632\u064a\u062c \u0645\u0646 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u060c, <a href=\"https:\/\/verywelfit.com\/nutrition\/best-dry-fruits-to-increase-hemoglobin-in-the-body\/\" data-wpil-monitor-id=\"21\">\u0641\u0627\u0643\u0647\u0629 \u0645\u062c\u0641\u0641\u0629<\/a>, \u060c \u0648\u0631\u0642\u0627\u0626\u0642 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u0627\u0644\u062f\u0627\u0643\u0646\u0629 \u0644\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0637\u0627\u0642\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u063a\u062f\u0627\u0621<\/strong>: \u0623\u0639\u062f \u0639\u0634\u0627\u0621 \u0634\u0647\u064a \u0645\u062b\u0644 \u0634\u0631\u064a\u062d\u0629 \u0644\u062d\u0645 \u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0627\u0644\u0645\u0634\u0648\u064a\u0629 \u0645\u0639 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0627\u0644\u0645\u062d\u0645\u0635\u0629 \u0648\u0627\u0644\u0647\u0644\u064a\u0648\u0646. \u0633\u064a\u0648\u0641\u0631 \u0644\u0643 \u0647\u0630\u0627 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u062a\u064a \u0633\u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0647\u062f\u0641\u0643 \u0627\u0644\u0628\u0627\u0644\u063a 2200 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>6. \u0627\u0644\u0633\u0628\u062a.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0641\u0637\u0648\u0631<\/strong>: \u0627\u0628\u062f\u0623 \u064a\u0648\u0645\u0643 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0628\u0648\u062c\u0628\u0629 \u0625\u0641\u0637\u0627\u0631 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u062c\u0631\u0628 \u0648\u0639\u0627\u0621 \u0645\u0646 \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0645\u0635\u0646\u0648\u0639 \u0645\u0646 \u062d\u0644\u064a\u0628 \u0627\u0644\u0644\u0648\u0632 \u0648\u0627\u0644\u062a\u0645\u0631 \u0627\u0644\u0645\u0641\u0631\u0648\u0645 \u0648\u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627. \u0623\u0636\u0641 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u0644 <a href=\"https:\/\/verywelfit.com\/recipe\/fitness-chocolate-cake-healthy-sugar-free-and-gluten-free-sweet-recipe-with-extra-protein\/\" data-wpil-monitor-id=\"30\">\u0628\u0631\u0648\u062a\u064a\u0646 \u0625\u0636\u0627\u0641\u064a<\/a> \u062f\u0641\u0639\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0641\u062c\u0631 \u0627\u0644\u064a\u0648\u0645<\/strong>: \u0641\u064a \u0645\u0646\u062a\u0635\u0641 \u0627\u0644\u0635\u0628\u0627\u062d \u060c \u0642\u0645 \u0628\u0627\u0644\u0648\u0642\u0648\u062f \u0645\u0639 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u062a\u0642\u062f\u0645 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629. \u062c\u0631\u0628 \u0634\u0631\u064a\u062d\u0629 \u0645\u0646 \u0627\u0644\u062e\u0628\u0632 \u0627\u0644\u0645\u062d\u0645\u0635 \u0628\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0645\u063a\u0637\u0627\u0629 \u0628\u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648 \u0648\u0627\u0644\u0628\u064a\u0636 \u0627\u0644\u0645\u0633\u0644\u0648\u0642.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u063a\u062f\u0627\u0621<\/strong>: \u0644\u062a\u0646\u0627\u0648\u0644 \u0637\u0639\u0627\u0645 \u0627\u0644\u063a\u062f\u0627\u0621 \u060c \u062a\u0623\u0643\u062f \u0645\u0646 \u062d\u0635\u0648\u0644\u0643 \u0639\u0644\u0649 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a. \u062c\u0631\u0628 \u0627\u0644\u0643\u064a\u0646\u0648\u0627 <a href=\"https:\/\/verywelfit.com\/recipe\/roasted-eggplant-salad-healthy-recipe\/\" data-wpil-monitor-id=\"910\">\u0633\u0644\u0637\u0629 \u0645\u0639 \u0645\u0634\u0648\u064a<\/a> \u062e\u0636\u0631\u0648\u0627\u062a\u060c \u062c\u0628\u0646\u0629 \u0641\u064a\u062a\u0627\u060c \u0648 \u062f\u062c\u0627\u062c \u0645\u0634\u0648\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0623\u0643\u0644 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629<\/strong>: \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0637\u0627\u0642\u062a\u0643 \u0641\u064a \u0641\u062a\u0631\u0629 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u0638\u0647\u0631 \u0645\u0639 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u062f\u0647\u0648\u0646 \u0635\u062d\u064a\u0629. \u062c\u0631\u0628 \u062a\u0641\u0627\u062d\u0629 \u0645\u0639 \u0632\u0628\u062f\u0629 \u0627\u0644\u062c\u0648\u0632 \u0623\u0648 \u062d\u0641\u0646\u0629 \u0645\u0646 \u0627\u0644\u062c\u0648\u0632 \u0648\u0627\u0644\u0644\u0648\u0632.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u063a\u062f\u0627\u0621<\/strong>: \u0623\u0646\u0647\u064a \u064a\u0648\u0645\u0643 \u0628\u0639\u0634\u0627\u0621 \u064a\u062a\u0636\u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629 \u0648\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 \u0648\u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a. \u062c\u0631\u0628 \u0633\u0645\u0643 \u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0627\u0644\u0645\u0634\u0648\u064a \u0645\u0639 \u0628\u0631\u0627\u0639\u0645 \u0628\u0631\u0648\u0643\u0633\u0644 \u0627\u0644\u0645\u062d\u0645\u0635\u0629 \u0648\u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>7 \u0627\u0644\u0623\u062d\u062f.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0641\u0637\u0648\u0631<\/strong>: \u0627\u0628\u062f\u0623 \u064a\u0648\u0645\u0643 \u0628\u0648\u062c\u0628\u0629 \u0641\u0637\u0648\u0631 \u0645\u0644\u064a\u0626\u0629 \u0628\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629. \u062c\u0631\u0628 \u0639\u0635\u064a\u0631\u064b\u0627 \u0645\u0635\u0646\u0648\u0639\u064b\u0627 \u0645\u0646 \u062d\u0644\u064a\u0628 \u0627\u0644\u0644\u0648\u0632 \u0648\u0627\u0644\u0645\u0648\u0632 \u0648\u0627\u0644\u0633\u0628\u0627\u0646\u062e \u0648\u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0648\u0641\u0631 \u0644\u0643 \u0630\u0644\u0643 \u062c\u0631\u0639\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0642\u0636\u0627\u0621 \u0627\u0644\u064a\u0648\u0645.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0641\u062c\u0631 \u0627\u0644\u064a\u0648\u0645<\/strong>: \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0645\u0646\u0634\u0637\u0629 \u060c \u0642\u0645 \u0628\u062a\u063a\u0637\u064a\u062a\u0647\u0627 \u0646\u0635\u0641 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648 \u0645\u0639 1\/4 \u0643\u0648\u0628 \u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0633\u0648\u062f\u0627\u0621 \u0648\u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0635\u0644\u0635\u0629. \u0633\u062a\u0645\u0646\u062d\u0643 \u0647\u0630\u0647 \u0627\u0644\u0648\u062c\u0628\u0629 \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0645\u0635\u062f\u0631\u064b\u0627 \u0631\u0627\u0626\u0639\u064b\u0627 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0646\u0628\u0627\u062a\u064a \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u062a\u064a \u0633\u062a\u062c\u0639\u0644\u0643 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0634\u0628\u0639 \u062d\u062a\u0649 \u0627\u0644\u063a\u062f\u0627\u0621.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u063a\u062f\u0627\u0621<\/strong>: \u0644\u062a\u0646\u0627\u0648\u0644 \u0637\u0639\u0627\u0645 \u0627\u0644\u063a\u062f\u0627\u0621 \u060c \u0627\u0635\u0646\u0639 \u0644\u0641\u0627\u0626\u0641 \u0646\u0628\u0627\u062a\u064a\u0629 \u0645\u0639 \u0627\u0644\u062d\u0645\u0635 \u0648\u0627\u0644\u062e\u064a\u0627\u0631 \u0648\u0627\u0644\u0637\u0645\u0627\u0637\u0645 \u0648\u0627\u0644\u0633\u0628\u0627\u0646\u062e \u0627\u0644\u0635\u063a\u064a\u0631\u0629. \u0633\u064a\u0648\u0641\u0631 \u0644\u0643 \u0647\u0630\u0627 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u062a\u0643 \u0637\u0648\u0627\u0644 \u0641\u062a\u0631\u0629 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u0638\u0647\u0631.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0623\u0643\u0644 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629<\/strong>: \u0642\u0645 \u0628\u062a\u0632\u0648\u064a\u062f \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0648\u0642\u0648\u062f \u0628\u064a\u0646 \u0648\u062c\u0628\u0627\u062a \u062e\u0641\u064a\u0641\u0629 \u0645\u0644\u064a\u0626\u0629 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629. \u062c\u0631\u0628 \u0644\u0641\u0627\u0626\u0641 \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644 \u0627\u0644\u0645\u0645\u0644\u0648\u0621\u0629 \u0628\u0632\u0628\u062f\u0629 \u0627\u0644\u062c\u0648\u0632 \u0648\u0634\u0631\u0627\u0626\u062d \u0627\u0644\u062a\u0641\u0627\u062d \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0644\u0630\u064a\u0630\u0629 \u0648\u0644\u0630\u064a\u0630\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u063a\u062f\u0627\u0621<\/strong>: \u0623\u0646\u0647\u064a \u064a\u0648\u0645\u0643 \u0628\u0639\u0634\u0627\u0621 \u062f\u0633\u0645 \u0645\u0644\u064a\u0621 \u0628\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629. \u062c\u0631\u0628 \u0635\u062f\u0631 \u062f\u062c\u0627\u062c \u0645\u0634\u0648\u064a \u0645\u0639 \u0628\u0631\u0648\u0643\u0644\u064a \u0645\u0637\u0647\u0648 \u0639\u0644\u0649 \u0627\u0644\u0628\u062e\u0627\u0631 \u0648\u0628\u0637\u0627\u0637\u0627 \u062d\u0644\u0648\u0629 \u0645\u0634\u0648\u064a\u0629 \u0644\u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u0644\u0630\u064a\u0630\u0629 \u0628\u0627\u0644\u062a\u0623\u0643\u064a\u062f \u0633\u062a\u0645\u0644\u0623\u0643.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u0633\u0627\u0639\u062f\u062a\u0646\u064a \u062e\u0637\u0629 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a 2200 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646- \u062a\u062c\u0631\u0628\u062a\u064a \u0627\u0644\u0634\u062e\u0635\u064a\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u0646\u0627 \u0646\u0627\u062c\u064a\u0646\u062f\u0631\u0627 \u0628\u0627\u0644 \u064a\u0627\u062f\u0627\u0641 \u060c \u0623\u0639\u0645\u0644 \u0641\u064a \u0625\u062d\u062f\u0649 \u0627\u0644\u0645\u0646\u0638\u0645\u0627\u062a \u0627\u0644\u062d\u0643\u0648\u0645\u064a\u0629 \u0643\u0627\u0646\u062a \u062a\u0643\u0627\u0641\u062d \u0645\u0646 \u0623\u062c\u0644 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0645\u0646 \u062e\u0644\u0627\u0644 \u0625\u0634\u0631\u0627\u0641 \u0623\u062e\u0635\u0627\u0626\u064a \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0645\u0646 Verywelfit \u060c \u0630\u0647\u0628\u062a \u0625\u0644\u0649 \u062e\u0637\u0629 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a 2200 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u062a\u0647\u062f\u0641 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0648\u0632\u0646 \u062c\u0633\u062f\u064a. \u0643\u0627\u0646 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0630\u064a \u0627\u062a\u0628\u0639\u062a\u0647 \u063a\u0646\u064a\u064b\u0627 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u060c \u0648\u0643\u0627\u0646\u062a \u0623\u062c\u0632\u0627\u0621 \u0627\u0644\u0637\u0639\u0627\u0645 \u0645\u062a\u0648\u0627\u0632\u0646\u0629 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d. \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u0630\u0644\u0643 \u060c \u0642\u0645\u062a \u0628\u062a\u0645\u0631\u064a\u0646 \u0642\u0648\u0629 \u0645\u0639\u062a\u062f\u0644\u0629 \u0644\u0645\u062f\u0629 \u0623\u0631\u0628\u0639\u0629 \u0623\u064a\u0627\u0645 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639. \u062a\u0645 \u062a\u063a\u064a\u064a\u0631 \u062a\u0643\u0648\u064a\u0646 \u062c\u0633\u062f\u064a \u0641\u064a \u0641\u062a\u0631\u0629 \u0632\u0645\u0646\u064a\u0629 \u0642\u0635\u064a\u0631\u0629 \u062d\u0642\u064b\u0627 \u060c \u0648\u062a\u0645\u0643\u0646\u062a \u0645\u0646 \u0625\u0636\u0627\u0641\u0629 2.5 \u0643\u062c\u0645 \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0625\u0644\u0649 \u062c\u0633\u062f\u064a \u060c \u0643\u0645\u0627 \u062d\u0635\u0644\u062a \u0639\u0644\u0649 \u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0634\u0647\u064a\u0629. \u0645\u0627 \u062c\u0639\u0644 \u0627\u0644\u0623\u0645\u0631 \u0623\u0643\u062b\u0631 \u0631\u0648\u0639\u0629 \u0647\u0648 \u062d\u0642\u064a\u0642\u0629 \u0623\u0646\u0646\u064a \u0623\u0635\u0628\u062d\u062a \u0623\u0642\u0648\u0649 \u0648\u0623\u0643\u062b\u0631 \u062b\u0642\u0629 \u062f\u0648\u0646 \u0623\u0646 \u0623\u0634\u0639\u0631 \u0628\u0639\u062f\u0645 \u0627\u0644\u0627\u0631\u062a\u064a\u0627\u062d \u0645\u0639 \u0628\u0637\u0646\u064a \u0623\u0648 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u062a\u0639\u0628.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/cdn.verywelfit.com\/2025\/10\/8-1024x1024.png\" alt=\"8\" class=\"wp-image-12576\" style=\"width:474px;height:auto\" srcset=\"https:\/\/cdn.verywelfit.com\/2025\/10\/8-1024x1024.png 1024w, https:\/\/cdn.verywelfit.com\/2025\/10\/8-300x300.png 300w, https:\/\/cdn.verywelfit.com\/2025\/10\/8-150x150.png 150w, https:\/\/cdn.verywelfit.com\/2025\/10\/8-768x768.png 768w, https:\/\/cdn.verywelfit.com\/2025\/10\/8.png 1080w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<style>\n.custom-quote-wrapper {\n  display: flex;\n  justify-content: center;\n  align-items: center;\n  width: 100%;\n}\n\n.custom-quote {\n  border-top: 1px solid #ccc;\n  margin: 40px 0;\n  padding-top: 20px;\n  position: relative;\n  font-family: 'Georgia', serif;\n  color: #333;\n  max-width: 700px;\n  text-align: left; \/* Align text left *\/\n}\n\n.custom-quote::before {\n  content: \"\u201c\";\n  color: #28a745; \/* Green quotation mark *\/\n  font-size: 60px;\n  position: absolute;\n  top: 10px;\n  left: 0;\n  line-height: 0;\n}\n\n.custom-quote p {\n  font-size: 20px;\n  line-height: 1.6;\n  margin: 0 0 20px 50px; \/* Space for the green quote mark *\/\n  position: relative;\n  z-index: 2;\n}\n\n.custom-quote-author {\n  display: flex;\n  align-items: center;\n  justify-content: flex-start;\n  font-family: 'Arial', sans-serif;\n  font-weight: bold;\n  font-size: 14px;\n  color: #444;\n  text-transform: uppercase;\n  letter-spacing: 0.5px;\n  margin-left: 50px; \/* aligns author text with paragraph *\/\n}\n\n.custom-quote-author img {\n  width: 40px;\n  height: 40px;\n  border-radius: 50%;\n  object-fit: cover;\n  margin-left: 10px;\n}\n<\/style>\n\n<div class=\"custom-quote-wrapper\">\n  <div class=\"custom-quote\">\n    <p>&#8220;Consistent eating, smart calories, and strength training \u2014 that\u2019s how the 2200-calorie plan helped me gain lean muscle the healthy way.&#8221;<\/p>\n    <div class=\"custom-quote-author\">\n      - \u0646\u0627\u062c\u064a\u0646\u062f\u0631\u0627 \u0628\u0627\u0644 \u064a\u0627\u062f\u0627\u0641 \u060c \u0625\u0645\u0628\u0631\u0627\u0637\u0648\u0631\u064a\u0629 \u062d\u0643\u0648\u0645\u064a\u0629\n      <img decoding=\"async\" src=\"https:\/\/cdn.verywelfit.com\/2025\/11\/Nagendra.jpg\" alt=\"\u0631\u0627\u062c\u064a\u0641 \u0634\u0627\u0631\u0645\u0627\">\n    <\/div>\n  <\/div>\n<\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"bottom-line\"><strong>\u0627\u0644\u0641\u0643\u0631 \u0627\u0644\u0646\u0647\u0627\u0626\u064a.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0648\u0632\u0646 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a \u0647\u0648 \u0639\u0645\u0644\u064a\u0629 \u0637\u0648\u064a\u0644\u0629 \u0627\u0644\u0623\u062c\u0644 \u062a\u062a\u0637\u0644\u0628 \u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u062c\u0627\u062f \u0648\u0627\u0644\u062a\u0641\u0627\u0646\u064a. \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0645 \u0630\u0644\u0643 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0643\u062a\u0633\u0627\u0628 \u0643\u062a\u0644\u0629 \u0639\u0636\u0644\u064a\u0629 \u0647\u0632\u064a\u0644\u0629 \u060c \u0648\u0632\u064a\u0627\u062f\u0629 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0644\u062f\u064a\u0643 \u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u062a\u0643 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0627\u062a\u0628\u0627\u0639 \u062e\u0637\u0629 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a 2200 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0623\u0647\u062f\u0627\u0641\u0643 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u0637\u0631\u064a\u0642\u0629 \u0635\u062d\u064a\u0629 \u0648\u0622\u0645\u0646\u0629. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0630\u0643\u0631 \u0623\u0646 \u062a\u0646\u062a\u0628\u0647 \u0625\u0644\u0649 \u0623\u062d\u062c\u0627\u0645 \u0627\u0644\u062d\u0635\u0635 \u060c \u0648\u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u060c \u0648\u062f\u0645\u062c \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u060c \u0648\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u060c \u0648\u062a\u062c\u0646\u0628 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0635\u0646\u0639\u0629. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u0641\u0625\u0646 \u0634\u0631\u0628 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0648\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0623\u0647\u062f\u0627\u0641\u0643. \u0645\u0639 \u062e\u0637\u0629 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0648\u0627\u0644\u062a\u0641\u0627\u0646\u064a \u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0648\u0635\u0648\u0644 \u0628\u0623\u0645\u0627\u0646 \u0648\u0635\u062d\u0629 \u0625\u0644\u0649 \u0623\u0647\u062f\u0627\u0641\u0643 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646.<\/p>\n\n\n\n<h4 class=\"accordion-toggle\">+2 \u0627\u0644\u0645\u0635\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>\u0647\u0648 \u0641\u0627\u0626\u0636 \u0641\u064a \u0627\u0644\u0637\u0627\u0642\u0629 \u0645\u0637\u0644\u0648\u0628 \u0644\u0632\u064a\u0627\u062f\u0629 \u062a\u0636\u062e\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0647\u064a\u0643\u0644\u064a\u0629 \u0627\u0644\u0645\u0631\u062a\u0628\u0637 \u0628\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u061b; <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6710320\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6710320\/<\/a><\/li>\n<li>\u064a\u0639\u0632\u0632 \u0641\u0627\u0626\u0636 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0623\u0643\u0628\u0631 \u062a\u0631\u0627\u0643\u0645 \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062c\u0633\u0645 \u0644\u062f\u0649 \u0627\u0644\u0634\u0628\u0627\u0628 \u0627\u0644\u0623\u0635\u062d\u0627\u0621: \u062a\u062c\u0631\u0628\u0629 \u0633\u0631\u064a\u0631\u064a\u0629 \u0639\u0634\u0648\u0627\u0626\u064a\u0629 \u061b; <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0261561424003467\" target=\"_blank\" rel=\"noopener\">https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0261561424003467<\/a><\/li>\n<\/ol>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>\u0647\u0644 \u062a\u0628\u062d\u062b \u0639\u0646 \u062e\u0637\u0629 \u062d\u0645\u064a\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 2200 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\u061f \u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u0623\u0645\u0631 \u0643\u0630\u0644\u0643 \u060c \u0641\u0623\u0646\u062a \u0645\u062d\u0638\u0648\u0638 - \u0641\u0645\u0646 \u0627\u0644\u0645\u0645\u0643\u0646 \u062a\u0645\u0627\u0645\u064b\u0627 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0645\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 2200 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u060c \u0645\u062b\u0644 ... <\/p>\n<p class=\"read-more-container\"><a title=\"\u062e\u0637\u0629 \u062d\u0645\u064a\u0629 2200 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646: \u0645\u0648\u0635\u0649 \u0628\u0647 \u0645\u0646 \u0642\u0628\u0644 \u0627\u0644\u062e\u0628\u0631\u0627\u0621\" class=\"read-more button\" href=\"https:\/\/verywelfit.com\/ar\/nutrition\/2200-calorie-diet-plan-for-weight-gain-expert-recommended\/#more-811\" aria-label=\"\u0627\u0642\u0631\u0623 \u0627\u0644\u0645\u0632\u064a\u062f \u0639\u0646 \u062e\u0637\u0629 \u062d\u0645\u064a\u0629 2200 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646: \u0645\u0648\u0635\u0649 \u0628\u0647 \u0645\u0646 \u0642\u0628\u0644 \u0627\u0644\u062e\u0628\u0631\u0627\u0621\">\u0627\u0642\u0631\u0627 \u0627\u0644\u0645\u0632\u062f\u064a\u062f<\/a><\/p>","protected":false},"author":3,"featured_media":1130,"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":[3],"tags":[68,66,67],"class_list":["post-811","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","tag-2200-calorie-diet-plan","tag-2200-calorie-diet-plan-for-weight-gain","tag-diet-plan-for-weight-gain"],"_links":{"self":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/811","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\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/comments?post=811"}],"version-history":[{"count":0,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/811\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media\/1130"}],"wp:attachment":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media?parent=811"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/categories?post=811"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/tags?post=811"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}