{"id":1332,"date":"2019-09-04T23:49:07","date_gmt":"2019-09-04T21:49:07","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=1332"},"modified":"2023-04-12T03:41:12","modified_gmt":"2023-04-12T01:41:12","slug":"%d8%a3%d8%b1%d8%ae%d8%b5-%d9%85%d8%b5%d8%a7%d8%af%d8%b1-%d8%a7%d9%84%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86-%d8%a7%d9%84%d9%85%d8%aa%d9%88%d9%81%d8%b1%d8%a9-%d8%a8%d8%b3%d9%87%d9%88%d9%84%d8%a9","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d8%b1%d8%ae%d8%b5-%d9%85%d8%b5%d8%a7%d8%af%d8%b1-%d8%a7%d9%84%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86-%d8%a7%d9%84%d9%85%d8%aa%d9%88%d9%81%d8%b1%d8%a9-%d8%a8%d8%b3%d9%87%d9%88%d9%84%d8%a9\/","title":{"rendered":"\u0623\u0631\u062e\u0635 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0645\u062a\u0648\u0641\u0631\u0629 \u0628\u0633\u0647\u0648\u0644\u0629"},"content":{"rendered":"<p>\u0648\u062c\u0648\u062f \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 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\u0627\u0644\u0645\u0636\u0627\u0641\u0629.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-8918 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/IMG_Eggs-848x565-1.jpg\" alt=\"\u0623\u0631\u062e\u0635 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\" width=\"848\" height=\"565\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/IMG_Eggs-848x565-1.jpg 848w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/IMG_Eggs-848x565-1-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/IMG_Eggs-848x565-1-768x512.jpg 768w\" sizes=\"(max-width: 848px) 100vw, 848px\" \/><\/p>\n<h3>2- \u0627\u0644\u0628\u064a\u0636<\/h3>\n<p>\u0647\u0648 \u0648\u0627\u062d\u062f \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0643\u062b\u0627\u0641\u0629 \u0628\u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a\u060c 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\u0627\u0644\u062a\u0648\u0646\u0629 \u062d\u0648\u0627\u0644\u064a 25 \u062c\u0646\u064a\u0647 \u0644\u0644\u0639\u0628\u0648\u0629.<br \/>\n\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0625\u0646 <strong>\u0627\u0644\u0639\u0644\u0628\u0629 (170 \u062c\u0631\u0627\u0645) \u062a\u062d\u062a\u0648\u064a \u0641\u0642\u0637 \u0639\u0644\u0649 \u062d\u0648\u0627\u0644\u064a 99 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0644\u0643\u0646\u0647\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u062d\u0648\u0627\u0644\u064a<\/strong><br \/>\n<strong>20 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0639\u0627\u0644\u064a \u0627\u0644\u062c\u0648\u062f\u0629<\/strong>!<\/p>\n<p>\u0628\u0627\u0644\u0627\u0636\u0627\u0641\u0629 \u0644\u0630\u0644\u0643\u060c \u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u062a\u0648\u0646\u0629 \u0645\u0635\u062f\u0631 \u0631\u0627\u0626\u0639 \u0644\u0623\u062d\u0645\u0627\u0636 \u0623\u0648\u0645\u064a\u062c\u0627 3 \u0627\u0644\u062f\u0647\u0646\u064a\u0629\u060c \u0648\u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0645\u0643\u0627\u0641\u062d\u0629 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a \u0641\u064a \u0627\u0644\u062c\u0633\u0645.<br \/>\n\u0644\u0643\u0646 \u0631\u063a\u0645 \u0630\u0644\u0643\u060c \u062a\u062d\u062a\u0648\u064a \u0627\u0644\u062a\u0648\u0646\u0629 \u0627\u0644\u0645\u0639\u0644\u0628\u0629 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0632\u0626\u0628\u0642\u060c \u0644\u0630\u0644\u0643 \u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0644\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u0627\u0644\u062d\u062f \u0645\u0646 \u062a\u0646\u0627\u0648\u0644\u0647\u0645 \u0644\u0639\u062f\u062f \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0645\u0646\u0647\u0627 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639.<\/p>\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-8648 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May04-1-5-1024x320.png\" alt=\"\u0623\u0646\u0638\u0645\u0629 \u062f\u0627\u064a\u062a \u0645\u0639 \u0627\u0644\u0643\u0648\u062a\u0634\" width=\"700\" height=\"219\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May04-1-5-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May04-1-5-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May04-1-5-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May04-1-5-1536x480.png 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May04-1-5.png 1920w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/p>\n<h3>4- \u0628\u0630\u0648\u0631 \u0632\u0647\u0631\u0629 \u0639\u0628\u0627\u062f \u0627\u0644\u0634\u0645\u0633<\/h3>\n<p>\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0623\u0646 \u0628\u0630\u0648\u0631 \u0639\u0628\u0627\u062f \u0627\u0644\u0634\u0645\u0633 \u0635\u063a\u064a\u0631\u0629\u060c \u0625\u0644\u0627 \u0623\u0646\u0647\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u0647\u0627\u0626\u0644\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646. \u0628\u0630\u0648\u0631 \u0632\u0647\u0631\u0629 \u0639\u0628\u0627\u062f \u0627\u0644\u0634\u0645\u0633<br \/>\n\u0623\u0648 \u0627\u0644\u0644\u0628 \u0627\u0644\u0633\u0648\u0631\u064a\u060c \u0645\u0644\u064a\u0626\u0629 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 E \u0648\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645. \u0628\u0630\u0648\u0631 \u0639\u0628\u0627\u062f \u0627\u0644\u0634\u0645\u0633 \u0645\u062a\u0639\u062f\u062f\u0629 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\u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0647\u0645\u0629. <strong>\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0628\u0629 \u0627\u0644\u0633\u0631\u062f\u064a\u0646 (92 \u062c\u0631\u0627\u0645) \u0639\u0644\u0649 \u062d\u0648\u0627\u0644\u064a 23 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0639\u0627\u0644\u064a \u0627\u0644\u0627\u0645\u062a\u0635\u0627\u0635<\/strong>\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629\u00a0 \u0644\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0647\u0645\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u0645\u062b\u0644 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 D \u0648B12.<\/p>\n<p>\u0627\u0644\u0645\u0623\u0643\u0648\u0644\u0627\u062a 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&#8220;\u0627\u0644\u0648\u0627\u064a \u0628\u0631\u0648\u062a\u064a\u0646&#8221; \u0645\u0646 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0627\u0626\u0644 \u0645\u0646 \u0628\u0642\u0627\u064a\u0627 \u0627\u0644\u062d\u0644\u064a\u0628 \u0645\u0646 \u0635\u0646\u0627\u0639\u0629 \u0627\u0644\u062c\u0628\u0646.<br \/>\n\u062a\u0639\u062a\u0628\u0631 \u0625\u0636\u0627\u0641\u0629 \u0645\u0633\u062d\u0648\u0642 \u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646 \u0644\u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0648\u0633\u064a\u0644\u0629 \u0645\u0631\u064a\u062d\u0629 \u0648\u0628\u0623\u0633\u0639\u0627\u0631 \u0645\u062a\u0648\u0633\u0637\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u062a\u0646\u0627\u0648\u0644\u0643 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<br \/>\n\u062e\u0635\u0648\u0635\u0627 \u0625\u0630\u0627 \u0627\u062e\u062a\u0631\u062a \u0627\u0644\u0646\u0648\u0639 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href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86-%d9%86%d8%a8%d8%a7%d8%aa%d9%8a-%d9%84%d9%84%d8%b1%d8%ac%d9%8a%d9%85\/\" target=\"_blank\" rel=\"noopener\">\u0645\u0635\u062f\u0631 \u0631\u0627\u0626\u0639 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0646\u0628\u0627\u062a\u064a<\/a>\u060c \u062d\u064a\u062b <strong>\u064a\u062d\u062a\u0648\u064a \u0643\u0648\u0628 \u0648\u0627\u062d\u062f (198 \u062c\u0631\u0627\u0645) \u0639\u0644\u0649 18 \u062c\u0631\u0627\u0645 \u0628\u0631\u0648\u062a\u064a\u0646<\/strong>. \u0643\u0645\u0627\u0646 \u0627\u0644\u0639\u062f\u0633 \u063a\u0646\u064a \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641<br \/>\n\u0648\u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628.<\/p>\n<h3>8- \u0627\u0644\u0634\u0648\u0641\u0627\u0646<\/h3>\n<p>\u0627\u0644\u0634\u0648\u0641\u0627\u0646 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href=\"https:\/\/www.healthline.com\/nutrition\/cheap-protein-sources?fbclid=IwAR2JCdbUTdUA1P-nBLJzG7k1o-HcBgPM0w0iyYGIqwceHBsxemQuHWqLEnY#section12\" target=\"_blank\" rel=\"noopener\">Healthline<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u0648\u062c\u0648\u062f \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0644\u0647 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f\u060c \u0648\u0645\u0646\u0647\u0627 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0648\u0632\u064a\u0627\u062f\u0629 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0644\u062d\u0633\u0646 \u0627\u0644\u062d\u0638\u060c \u0647\u0646\u0627\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u0644\u0630\u064a\u0630\u0629 \u0627\u0644\u062a\u064a 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&#8230;<\/p>\n","protected":false},"author":15,"featured_media":8912,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[14],"tags":[323,290,140,1870],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/\u0623\u0631\u062e\u0635-\u0645\u0635\u0627\u062f\u0631-\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1332"}],"collection":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/users\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/comments?post=1332"}],"version-history":[{"count":9,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1332\/revisions"}],"predecessor-version":[{"id":13726,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1332\/revisions\/13726"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/8912"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=1332"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=1332"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=1332"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}