{"id":6238,"date":"2026-07-30T18:04:38","date_gmt":"2026-07-30T15:04:38","guid":{"rendered":"https:\/\/drfajeraljumairi.com\/?p=6238"},"modified":"2026-07-30T18:10:30","modified_gmt":"2026-07-30T15:10:30","slug":"the-complete-scientific-guide-to-healthy-weight-gain-and-lean-muscle-building","status":"publish","type":"post","link":"https:\/\/drfajeraljumairi.com\/ar\/blog\/the-complete-scientific-guide-to-healthy-weight-gain-and-lean-muscle-building\/","title":{"rendered":"\u0627\u0644\u062f\u0644\u064a\u0644 \u0627\u0644\u0639\u0644\u0645\u064a \u0627\u0644\u0634\u0627\u0645\u0644 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0628\u0646\u0627\u0621 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629"},"content":{"rendered":"\u064a\u0639\u0627\u0646\u064a \u0627\u0644\u0643\u062b\u064a\u0631\u0648\u0646 \u0645\u0646 \u0645\u0634\u0643\u0644\u0629 \u0627\u0644\u0646\u062d\u0627\u0641\u0629 \u0627\u0644\u0645\u0641\u0631\u0637\u0629 \u0648\u0635\u0639\u0648\u0628\u0629 \u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0648\u0632\u0646 \u0628\u0637\u0631\u064a\u0642\u0629 \u0635\u062d\u064a\u0629 . \u0648\u0641\u064a \u062d\u064a\u0646 \u064a\u062a\u062c\u0647 \u0627\u0644\u0628\u0639\u0636 \u0646\u062d\u0648 \u0627\u0644\u062d\u0644\u0648\u0644 \u0627\u0644\u0633\u0631\u064a\u0639\u0629 \u063a\u064a\u0631 \u0627\u0644\u0635\u062d\u064a\u0629 \u0645\u062b\u0644 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u063a\u0630\u064a\u0629 \u0627\u0644\u0645\u0635\u0646\u0639\u0629\u060c \u0641\u0625\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062c\u0633\u0645 \u0645\u062a\u0646\u0627\u0633\u0642 \u0648\u0642\u0648\u064a \u0648\u062a\u0633\u0645\u064a\u0646 \u0627\u0644\u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u0623\u0646\u062b\u0648\u064a\u0629 \u064a\u062a\u0637\u0644\u0628 \u0646\u0647\u062c\u0627\u064b \u0639\u0644\u0645\u064a\u0627\u064b \u0642\u0627\u0626\u0645\u0627\u064b \u0639\u0644\u0649 \u0641\u0647\u0645 \u0637\u0628\u064a\u0639\u0629 \u0627\u0644\u062c\u0633\u0645 \u0648\u062a\u0644\u0628\u064a\u0629 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0647 \u0627\u0644\u062a\u063a\u0630\u0648\u064a\u0629.<\/span><\/p>\n

\u064a\u0642\u062f\u0645 \u0647\u0630\u0627 \u0627\u0644\u062f\u0644\u064a\u0644 \u062e\u0637\u0629 \u0645\u062a\u0643\u0627\u0645\u0644\u0629 \u062a\u0647\u062f\u0641 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\u060c \u0628\u0646\u0627\u0621 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629\u060c \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0645\u0639\u0627\u0644\u0645 \u0627\u0644\u0623\u0646\u062b\u0648\u064a\u0629 \u0628\u0635\u0648\u0631\u0629 \u0637\u0628\u064a\u0639\u064a\u0629 \u062f\u0648\u0646 \u0625\u062c\u0647\u0627\u062f \u0644\u0644\u062c\u0633\u0645 \u0623\u0648 \u0627\u0644\u062a\u0633\u0628\u0628 \u0641\u064a \u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0647\u0631\u0645\u0648\u0646\u064a\u0629.<\/span><\/p>\n

\"thyroid<\/p>\n

1. \u0627\u0644\u0641\u062d\u0648\u0635\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0629 \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629 \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621<\/b><\/h2>\n

 <\/p>\n

\u0642\u0628\u0644 \u0627\u0644\u0634\u0631\u0648\u0639 \u0641\u064a \u062a\u0637\u0628\u064a\u0642 \u0623\u064a \u062e\u0637\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u0644\u062a\u0633\u0645\u064a\u0646\u060c \u064a\u062c\u0628 \u0623\u0648\u0644\u0627\u064b \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0633\u0644\u0627\u0645\u0629 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0633\u062a\u0628\u0639\u0627\u062f \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u0639\u0636\u0648\u064a\u0629 \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0639\u064a\u0642 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\u060c \u0623\u0648 \u062a\u0632\u064a\u062f \u0645\u0646 \u0645\u0639\u062f\u0644 \u0627\u0644\u062d\u0631\u0642 \u0628\u0634\u0643\u0644 \u063a\u064a\u0631 \u0637\u0628\u064a\u0639\u064a:<\/span><\/p>\n

\u00a0* <\/span>\u0641\u0631\u0637 \u0646\u0634\u0627\u0637 \u0627\u0644\u063a\u062f\u0629 \u0627\u0644\u062f\u0631\u0642\u064a\u0629 (Hyperthyroidism)<\/b>: \u064a\u062a\u0633\u0628\u0628 \u0647\u0630\u0627 \u0627\u0644\u0627\u0636\u0637\u0631\u0627\u0628 \u0641\u064a \u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0628\u0627\u0644\u062c\u0633\u0645 \u0628\u062f\u0631\u062c\u0629 \u0643\u0628\u064a\u0631\u0629\u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0628\u0633\u0631\u0639\u0629 \u062a\u062d\u0648\u0644 \u062f\u0648\u0646 \u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0648\u0632\u0646.<\/span><\/p>\n

\u00a0*<\/span> \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a \u0648\u0633\u0648\u0621 \u0627\u0644\u0627\u0645\u062a\u0635\u0627\u0635:<\/b> \u062a\u0634\u0645\u0644 \u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0645\u062b\u0644 \u0645\u0631\u0636 \u0627\u0644\u0633\u064a\u0644\u064a\u0627\u0643 (Celiac Disease)\u060c \u0648\u0645\u0631\u0636 \u0643\u0631\u0648\u0646\u0632 (Crohn’s Disease)\u060c \u0648\u0627\u0644\u0642\u0648\u0644\u0648\u0646 \u0627\u0644\u062a\u0642\u0631\u062d\u064a\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0648\u062c\u0648\u062f \u0627\u0644\u0637\u0641\u064a\u0644\u064a\u0627\u062a<\/a>. \u062a\u0639\u064a\u0642 \u0647\u0630\u0647 \u0627\u0644\u062d\u0627\u0644\u0627\u062a \u0643\u0641\u0627\u0621\u0629 \u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u0641\u064a \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a.<\/span><\/p>\n

\u00a0<\/span>* \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0645\u0632\u0645\u0646\u0629 \u0627\u0644\u0645\u0631\u0641\u0639\u0629 \u0644\u0644\u062d\u0631\u0642:<\/b> \u0628\u0639\u0636 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0639\u0636\u0648\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0643\u0628\u062f \u0627\u0644\u0648\u0628\u0627\u0626\u064a \u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0637\u0627\u0642\u0629 \u0627\u0644\u062c\u0633\u0645 \u0628\u0634\u0643\u0644 \u0645\u0636\u0627\u0639\u0641\u060c \u0645\u0645\u0627 \u064a\u0633\u0628\u0628 \u0641\u0642\u062f\u0627\u0646\u0627\u064b \u0645\u0633\u062a\u0645\u0631\u0627\u064b \u0644\u0644\u0648\u0632\u0646.<\/span><\/p>\n

2. \u0627\u0644\u0631\u0643\u0627\u0626\u0632 \u0627\u0644\u062e\u0645\u0633 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0648\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/b><\/h2>\n

\u0623\u0648\u0644\u0627\u064b: \u0625\u0639\u0627\u062f\u0629 \u062a\u0648\u0632\u064a\u0639 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<\/b><\/h3>\n

\u0644\u062a\u062c\u0627\u0648\u0632 \u0645\u0634\u0643\u0644\u0629 \u0636\u0639\u0641 \u0627\u0644\u0634\u0647\u064a\u0629\u060c \u064a\u0639\u062a\u0645\u062f \u0627\u0644\u062d\u0644 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0639\u0644\u0649 \u062a\u0648\u0632\u064a\u0639 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629 \u0639\u0644\u0649 \u0639\u062f\u0629 \u0648\u062c\u0628\u0627\u062a \u0645\u062a\u0641\u0631\u0642\u0629 \u0637\u0648\u0627\u0644 \u0627\u0644\u064a\u0648\u0645:<\/span><\/p>\n

\u00a0<\/span>* \u0645\u0639\u062f\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a:<\/b> \u064a\u062a\u0645 \u0627\u0644\u0631\u0641\u0639 \u0627\u0644\u062a\u062f\u0631\u064a\u062c\u064a \u0644\u0644\u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u064a\u0648\u0645\u064a \u0645\u0646 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0628\u064a\u0639\u064a (1800 – 2000 \u0633\u0639\u0631\u0629) \u0644\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062a\u0633\u0645\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u062a\u0631\u0627\u0648\u062d \u0628\u064a\u0646 2500 – 3000 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u064a\u0648\u0645\u064a\u0627\u064b.<\/span><\/p>\n

\"Intermittent<\/p>\n

\u00a0* \u062a\u0648\u0632\u064a\u0639 \u0627\u0644\u0648\u062c\u0628\u0627\u062a:<\/b> \u064a\u062a\u0645 \u062a\u0642\u0633\u064a\u0645 \u0627\u0644\u064a\u0648\u0645 \u0625\u0644\u0649 5 \u0648\u062c\u0628\u0627\u062a \u0631\u0626\u064a\u0633\u064a\u0629 \u062a\u0628\u062f\u0623 \u0645\u0646 \u0627\u0644\u0635\u0628\u0627\u062d \u0627\u0644\u0628\u0627\u0643\u0631 (\u0645\u0639 \u0625\u0644\u063a\u0627\u0621 \u0627\u0644\u0635\u064a\u0627\u0645 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0644\u0636\u0645\u0627\u0646 \u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0625\u0645\u062f\u0627\u062f \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0637\u0627\u0642\u0629)\u060c \u0648\u062a\u0634\u0645\u0644 \u0648\u062c\u0628\u062a\u064a \u0625\u0641\u0637\u0627\u0631\u060c \u0648\u062c\u0628\u0629 \u063a\u062f\u0627\u0621\u060c \u0639\u0634\u0627\u0621 \u0645\u0628\u0643\u0631\u060c \u062b\u0645 \u062e\u062a\u0645 \u0627\u0644\u064a\u0648\u0645 \u0628\u0645\u0634\u0631\u0648\u0628 \u0645\u0643\u062b\u0641 \u0628\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/span><\/p>\n

 <\/p>\n

\u062b\u0627\u0646\u064a\u0627\u064b: \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0646\u0634\u0648\u064a\u0627\u062a \u0627\u0644\u0645\u063a\u0644\u0641\u0629 \u0628\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629<\/b><\/h3>\n

\u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u062f\u0647\u0648\u0646 \u0623\u0639\u0644\u0649 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0643\u062b\u0627\u0641\u0629 \u0628\u0627\u0644\u0633\u0639\u0631\u0627\u062a (\u064a\u0648\u0641\u0631 \u062c\u0631\u0627\u0645 \u0627\u0644\u062f\u0647\u0648\u0646 \u062d\u0648\u0627\u0644\u064a 9 – 10 \u0633\u0639\u0631\u0627\u062a \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0640 4 – 5 \u0633\u0639\u0631\u0627\u062a \u0644\u062c\u0631\u0627\u0645 \u0627\u0644\u0646\u0634\u0648\u064a\u0627\u062a). \u0644\u0630\u0644\u0643\u060c \u062a\u064f\u0639\u062f \u0622\u0644\u064a\u0629 “\u062a\u063a\u0644\u064a\u0641” \u0627\u0644\u0646\u0634\u0648\u064a\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629 \u0628\u0627\u0644\u062f\u0647\u0648\u0646 \u0637\u0631\u064a\u0642\u0629 \u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u0645\u0636\u0627\u0639\u0641\u0629 \u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0644\u0648\u062c\u0628\u0629:<\/span><\/p>\n

\u00a0* \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0646\u0634\u0648\u064a\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629:<\/b> \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629\u060c \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0639\u0636\u0648\u064a\u060c \u0627\u0644\u0643\u064a\u0646\u0648\u0627\u060c \u0627\u0644\u0628\u0631\u063a\u0644\u060c \u0627\u0644\u0634\u0648\u0641\u0627\u0646\u060c \u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0645\u062c\u0641\u0641\u0629 \u0648\u0627\u0644\u062a\u0645\u0631.<\/span><\/p>\n

\u00a0* \u0637\u0631\u0642 \u0627\u0644\u062a\u063a\u0644\u064a\u0641 \u0648\u0627\u0644\u062f\u0645\u062c:<\/b> \u0637\u0628\u062e \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0639\u0636\u0648\u064a \u0628\u0627\u0633\u062a\u0639\u0645\u0627\u0644 \u0643\u0631\u064a\u0645\u0629 \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f\u060c \u0623\u0648 \u0647\u0631\u0633 \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0628\u0627\u0644\u0633\u0645\u0646 \u0627\u0644\u0628\u0644\u062f\u064a \u0623\u0648 \u0627\u0644\u0632\u0628\u062f\u0629 \u0627\u0644\u0639\u0636\u0648\u064a\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0627\u0645\u062a\u0635\u0627\u0635 \u0648\u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/span><\/p>\n

\u062b\u0627\u0644\u062b\u0627\u064b: \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629<\/b><\/h3>\n

\u062a\u0644\u0639\u0628 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u062f\u0648\u0631\u0627\u064b \u0645\u062d\u0648\u0631\u064a\u0627\u064b \u0641\u064a \u062f\u0639\u0645 \u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0648\u062a\u0632\u0648\u064a\u062f \u0627\u0644\u062c\u0633\u0645 \u0628\u0637\u0627\u0642\u0629 \u0646\u0627\u0639\u0645\u0629 \u0648\u0645\u0643\u062b\u0641\u0629:<\/span><\/p>\n

\u00a0* \u0627\u0644\u0632\u064a\u0648\u062a \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629:<\/b> \u0627\u0644\u0632\u0628\u062f\u0629 \u0627\u0644\u0639\u0636\u0648\u064a\u0629\u060c \u0627\u0644\u0633\u0645\u0646 \u0627\u0644\u0628\u0644\u062f\u064a\u060c \u0632\u064a\u062a \u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648\u060c \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0627\u0644\u0628\u0643\u0631 \u0627\u0644\u0645\u0645\u062a\u0627\u0632\u060c \u0648\u0632\u064a\u062a \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f.<\/span><\/p>\n

\u00a0* \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0632\u0628\u062f\u062a\u0647\u0627:<\/b> \u064a\u064f\u0646\u0635\u062d \u0628\u062a\u0646\u0627\u0648\u0644 \u062d\u0641\u0646\u0629 \u064a\u0648\u0645\u064a\u0629 \u0645\u0646 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0627\u0644\u0639\u0627\u0644\u064a\u0629 \u0628\u0627\u0644\u062f\u0647\u0648\u0646 \u0645\u062b\u0644 \u0627\u0644\u062c\u0648\u0632 \u0648\u0627\u0644\u0645\u0627\u0643\u0627\u062f\u0627\u0645\u064a\u0627. (\u0645\u0644\u0627\u062d\u0638\u0629: \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u062c\u0648\u0632 \u0627\u0644\u0628\u0631\u0627\u0632\u064a\u0644\u064a \u064a\u0641\u0636\u0644 \u0627\u0644\u0627\u0643\u062a\u0641\u0627\u0621 \u0628\u062d\u0628\u062a\u064a\u0646 \u064a\u0648\u0645\u064a\u0627\u064b \u0643\u062d\u062f \u0623\u0642\u0635\u0649 \u0644\u062a\u062c\u0646\u0628 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0633\u064a\u0644\u064a\u0646\u064a\u0648\u0645 \u0639\u0646 \u0627\u0644\u0645\u0639\u062f\u0644 \u0627\u0644\u0645\u0637\u0644\u0648\u0628)<\/span><\/p>\n

\u00a0<\/span>*\u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648 \u0648\u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0627\u0644\u062f\u0647\u0646\u064a\u0629:<\/b> \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u062b\u0645\u0631\u0629 \u0623\u0641\u0648\u0643\u0627\u062f\u0648 \u0643\u0627\u0645\u0644\u0629 \u064a\u0648\u0645\u064a\u0627\u064b\u060c \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0623\u0648\u0645\u064a\u063a\u0627-3 \u0645\u062b\u0644 \u0627\u0644\u0633\u0644\u0645\u0648\u0646.<\/span><\/p>\n

\"starches<\/p>\n

\u0631\u0627\u0628\u0639\u0627\u064b: \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u064a \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/b><\/h3>\n

\u0644\u0627 \u064a\u0643\u062a\u0645\u0644 \u0627\u0644\u062a\u0633\u0645\u064a\u0646 \u0627\u0644\u0635\u062d\u064a \u062f\u0648\u0646 \u0628\u0646\u0627\u0621 \u0643\u062a\u0644\u0629 \u0639\u0636\u0644\u064a\u0629 \u0645\u062a\u0646\u0627\u0633\u0642\u0629 \u062a\u064f\u0639\u0637\u064a \u0627\u0644\u062c\u0633\u0645 \u0642\u0648\u0627\u0645\u0627\u064b \u0645\u0634\u062f\u0648\u062f\u0627\u064b:<\/span><\/p>\n

\u00a0* \u062a\u0623\u0645\u064a\u0646 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u064a\u0648\u0645\u064a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646:<\/b><\/p>\n

\u00a0* \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0646\u0638\u064a\u0641: \u0627\u0644\u062f\u062c\u0627\u062c\u060c \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621\u060c \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0648\u0627\u0644\u0628\u064a\u0636.<\/span><\/p>\n

\u00a0* \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u062f\u0627\u0639\u0645\u0629: \u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 (Protein Powder)\u060c \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 (Creatine)\u060c \u0648\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0643\u0648\u0644\u0627\u062c\u064a\u0646 \u0644\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0623\u0646\u0633\u062c\u0629<\/a>.<\/span><\/p>\n

\u00a0* \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a: \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\u060c \u0623\u0648 \u0627\u0631\u062a\u062f\u0627\u0621 \u0627\u0644\u0633\u062a\u0631\u0629 \u0627\u0644\u0645\u062f\u0639\u0645\u0629 \u0628\u0627\u0644\u0623\u0648\u0632\u0627\u0646 (Weighted Vest) \u0628\u0648\u0632\u0646 \u064a\u062a\u0631\u0627\u0648\u062d \u0628\u064a\u0646 4 – 8 \u0643\u062c\u0645 \u0623\u062b\u0646\u0627\u0621 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u064a\u0648\u0645\u064a\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062d\u0641\u064a\u0632 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0648\u062a\u0646\u0633\u064a\u0642 \u0627\u0644\u0642\u0648\u0627\u0645.<\/span><\/p>\n

 <\/p>\n

\u062e\u0627\u0645\u0633\u0627\u064b: \u0648\u0635\u0641\u0629 \u0627\u0644\u0633\u0645\u0648\u0630\u064a \u0627\u0644\u0645\u0643\u062b\u0641 (1200 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629)<\/b><\/h3>\n

\u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0633\u0627\u0626\u0644\u0629 \u0627\u0644\u062e\u064a\u0627\u0631 \u0627\u0644\u0623\u0645\u062b\u0644 \u0644\u0645\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0627\u0644\u0627\u0645\u062a\u0644\u0627\u0621 \u0627\u0644\u0633\u0631\u064a\u0639\u061b \u062d\u064a\u062b \u062a\u0648\u0641\u0631 \u0645\u0634\u0631\u0648\u0628\u0627 \u063a\u0646\u064a\u0627\u064b \u0628\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u062f\u0648\u0646 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645:<\/span><\/p>\n

\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0644\u0633\u0645\u0648\u0630\u064a:<\/b><\/p>\n

\u00a0* 1 \u0643\u0648\u0628 \u0645\u0646 \u0643\u0631\u064a\u0645\u0629 \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f \u0627\u0644\u0639\u0636\u0648\u064a\u0629.<\/span><\/p>\n

\u00a0* 1\/2 \u0643\u0648\u0628 \u0645\u0627\u0621.<\/span><\/p>\n

\u00a0* 1 \u0645\u0648\u0632\u0629 \u0646\u0627\u0636\u062c\u0629 + 1-2 \u062d\u0628\u0629 \u062a\u0645\u0631.<\/span><\/p>\n

\u00a0* 1 \u0645\u0644\u0639\u0642\u0629 \u0637\u0639\u0627\u0645 \u0645\u0646 \u0632\u064a\u062a \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f \u0627\u0644\u0639\u0636\u0648\u064a.<\/span><\/p>\n

\u00a0* 1 \u0645\u0644\u0639\u0642\u0629 \u0637\u0639\u0627\u0645 \u0645\u0646 \u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u0623\u0648 \u0632\u0628\u062f\u0629 \u0627\u0644\u0644\u0648\u0632.<\/span><\/p>\n

\u00a0* 1\/2 \u062b\u0645\u0631\u0629 \u0623\u0641\u0648\u0643\u0627\u062f\u0648 (\u0627\u062e\u062a\u064a\u0627\u0631\u064a).<\/span><\/p>\n

\u00a0* 1 \u0633\u0643\u0648\u0628 \u0645\u0646 \u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 (\u064a\u064f\u0641\u0636\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0646\u0628\u0627\u062a\u064a \u0644\u0645\u0631\u0636\u0649 \u0627\u0644\u0642\u0648\u0644\u0648\u0646\u060c \u0623\u0648 \u0628\u0631\u0648\u062a\u064a\u0646 \u062d\u0644\u064a\u0628 \u0627\u0644\u0645\u0627\u0639\u0632 Goat Whey \u0644\u0633\u0647\u0648\u0644\u0629 \u0647\u0636\u0645\u0647).<\/span><\/p>\n

\"High<\/p>\n

\u0642\u0633\u0645 \u062e\u0627\u0635 \u0644\u0644\u0646\u0633\u0627\u0621: \u062a\u0633\u0645\u064a\u0646 \u0627\u0644\u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u0623\u0646\u062b\u0648\u064a\u0629 \u0637\u0628\u064a\u0639\u064a\u0627\u064b<\/b><\/h2>\n

\u064a\u0639\u062a\u0645\u062f \u062a\u062d\u0641\u064a\u0632 \u0627\u0644\u0645\u0639\u0627\u0644\u0645 \u0627\u0644\u0623\u0646\u062b\u0648\u064a\u0629 \u0639\u0644\u0649 \u062f\u0639\u0645 \u0627\u0644\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0644\u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0625\u0633\u062a\u0631\u0648\u062c\u064a\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0639\u0628\u0631 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0625\u0633\u062a\u0631\u0648\u062c\u064a\u0646 \u0627\u0644\u0646\u0628\u0627\u062a\u064a \u0627\u0644\u0645\u063a\u0630\u064a\u0629:<\/span><\/p>\n

\u00a0* \u0634\u0627\u064a \u0627\u0644\u0645\u0631\u0645\u064a\u0629 (Sage Tea):<\/b> \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0648\u062a\u062d\u0641\u064a\u0632 \u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0625\u0633\u062a\u0631\u0648\u062c\u064a\u0646 \u0627\u0644\u0637\u0628\u064a\u0639\u064a.<\/span><\/p>\n

\u00a0* \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0635\u0648\u064a\u0627 \u0627\u0644\u0639\u0636\u0648\u064a\u0629 (Organic Soy):<\/b> \u0645\u062b\u0644 \u062d\u0644\u064a\u0628 \u0627\u0644\u0635\u0648\u064a\u0627 \u0648\u0627\u0644\u062a\u0648\u0641\u0648\u060c \u0648\u0647\u064a \u0645\u0635\u0627\u062f\u0631 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0625\u0633\u062a\u0631\u0648\u062c\u064a\u0646 \u0627\u0644\u0646\u0628\u0627\u062a\u064a (\u062a\u064f\u0645\u0646\u0639 \u0641\u0642\u0637 \u0644\u0645\u0646 \u0644\u062f\u064a\u0647\u0646 \u062a\u0627\u0631\u064a\u062e \u0639\u0627\u0626\u0644\u064a \u0623\u0648 \u0634\u062e\u0635\u064a \u0645\u0639 \u0627\u0644\u0623\u0648\u0631\u0627\u0645 \u0627\u0644\u0645\u0639\u062a\u0645\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u0625\u0633\u062a\u0631\u0648\u062c\u064a\u0646).<\/span><\/p>\n

\u00a0* \u0627\u0644\u0639\u0633\u0644 \u0627\u0644\u0645\u062f\u0639\u0645 \u0628\u0627\u0644\u0639\u0643\u0628\u0631 (Propolis):<\/b> \u064a\u064f\u062a\u0646\u0627\u0648\u0644 \u0628\u0645\u0639\u062f\u0644 \u0645\u0644\u0639\u0642\u0629 \u0635\u0628\u0627\u062d\u0627\u064b \u0648\u0623\u062e\u0631\u0649 \u0645\u0633\u0627\u0621\u064b \u0644\u062f\u0639\u0645 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u064a \u0648\u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a.<\/span><\/p>\n

\u00a0* \u0645\u0646\u0642\u0648\u0639 \u0627\u0644\u062d\u0644\u0628\u0629 \u0627\u0644\u0645\u0639\u0637\u0631: <\/b>\u064a\u062a\u0645 \u062a\u062d\u0636\u064a\u0631 \u0645\u0646\u0642\u0648\u0639 \u0627\u0644\u062d\u0644\u0628\u0629 \u0645\u0639 \u0625\u0636\u0627\u0641\u0629 \u0623\u0639\u0634\u0627\u0628 \u0645\u0637\u064a\u0628\u0629 \u0645\u062b\u0644 \u0627\u0644\u0634\u0645\u0631\u060c \u0627\u0644\u064a\u0627\u0646\u0633\u0648\u0646\u060c \u0627\u0644\u0646\u0639\u0646\u0627\u0639 \u0627\u0644\u0637\u0627\u0632\u062c\u060c \u0648\u0623\u0639\u0648\u0627\u062f \u0627\u0644\u0642\u0631\u0641\u0629 \u0644\u0644\u062a\u063a\u0644\u0628 \u0639\u0644\u0649 \u0631\u0627\u0626\u062d\u0629 \u0627\u0644\u062d\u0644\u0628\u0629 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629.<\/span><\/p>\n

\u00a0* \u0628\u0630\u0648\u0631 \u0627\u0644\u0627\u0643\u0628\u064a (Akpi Seeds):<\/b> \u062a\u064f\u0637\u062d\u0646 \u0627\u0644\u0628\u0630\u0648\u0631 \u0637\u0627\u0632\u062c\u0629 \u0642\u0628\u0644 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u0628\u0627\u0634\u0631\u0629 \u0644\u062a\u062c\u0646\u0628 \u0623\u0643\u0633\u062f\u0629 \u0645\u0631\u0643\u0628\u0627\u062a\u0647\u0627 \u0627\u0644\u0641\u0639\u0627\u0644\u0629\u060c \u0648\u062a\u064f\u062e\u0644\u0637 \u0645\u0639 \u0627\u0644\u0639\u0633\u0644 \u0648\u0627\u0644\u062d\u0644\u064a\u0628 \u0627\u0644\u062f\u0627\u0641\u0626 \u0648\u0627\u0644\u0633\u0645\u0633\u0645.<\/span><\/p>\n

\u0627\u0644\u062e\u0644\u0627\u0635\u0629<\/b><\/h2>\n

\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u0627 \u062a\u062a\u062d\u0642\u0642 \u0628\u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a\u060c \u0628\u0644 \u062a\u0628\u062f\u0623 \u0623\u0648\u0644\u0627\u064b \u0628\u0627\u0633\u062a\u0628\u0639\u0627\u062f \u0627\u0644\u0623\u0633\u0628\u0627\u0628 \u0627\u0644\u0637\u0628\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0645\u0646\u0639 \u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0648\u0632\u0646\u060c \u0645\u062b\u0644 \u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u063a\u062f\u0629 \u0627\u0644\u062f\u0631\u0642\u064a\u0629 \u0623\u0648 \u0633\u0648\u0621 \u0627\u0644\u0627\u0645\u062a\u0635\u0627\u0635. \u0628\u0639\u062f \u0630\u0644\u0643\u060c \u064a\u0639\u062a\u0645\u062f \u0627\u0644\u0646\u062c\u0627\u062d \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b \u0645\u0646 \u0645\u0635\u0627\u062f\u0631 \u063a\u0630\u0627\u0626\u064a\u0629 \u0637\u0628\u064a\u0639\u064a\u0629\u060c \u0645\u0639 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0643\u0627\u0641\u064a\u060c \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0648\u0627\u0644\u0646\u0634\u0648\u064a\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629\u060c \u0648\u062a\u0648\u0632\u064a\u0639 \u0627\u0644\u0637\u0639\u0627\u0645 \u0639\u0644\u0649 \u0639\u062f\u0629 \u0648\u062c\u0628\u0627\u062a \u062e\u0644\u0627\u0644 \u0627\u0644\u064a\u0648\u0645.<\/span><\/p>\n

\u0648\u0644\u062a\u062d\u0648\u064a\u0644 \u0647\u0630\u0647 \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0625\u0644\u0649 \u0643\u062a\u0644\u0629 \u0639\u0636\u0644\u064a\u0629 \u0648\u0642\u0648\u0627\u0645 \u0645\u062a\u0646\u0627\u0633\u0642\u060c \u0644\u0627 \u0628\u062f \u0645\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645\u060c \u0645\u0639 \u062f\u0639\u0645 \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u062c\u064a\u062f \u0648\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0645\u062a\u0648\u0627\u0632\u0646\u0629. \u0623\u0645\u0627 \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0631\u0627\u063a\u0628\u0627\u062a \u0641\u064a \u0625\u0628\u0631\u0627\u0632 \u0627\u0644\u0645\u0639\u0627\u0644\u0645 \u0627\u0644\u0623\u0646\u062b\u0648\u064a\u0629\u060c \u0641\u064a\u0645\u0643\u0646 \u062f\u0639\u0645 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a \u0645\u0646 \u062e\u0644\u0627\u0644 \u0628\u0639\u0636 \u0627\u0644\u0623\u063a\u0630\u064a\u0629 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629\u060c \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0648\u062c\u0648\u062f \u0623\u064a \u0645\u0648\u0627\u0646\u0639 \u0635\u062d\u064a\u0629.<\/span><\/p>\n

 <\/p>\n

\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u0639\u0646 \u0643\u064a\u0641\u064a\u0629 \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\u060c \u062e\u0627\u0635\u0629\u064b \u0644\u0644\u0646\u0633\u0627\u0621\u060c \u064a\u0645\u0643\u0646\u0643 \u0645\u0634\u0627\u0647\u062f\u0629 \u0627\u0644\u062d\u0644\u0642\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0623\u062f\u0646\u0627\u0647 \u0639\u0644\u0649 \u0642\u0646\u0627\u0629 \u0627\u0644\u062f\u0643\u062a\u0648\u0631\u0629 \u0641\u062c\u0631 \u0639\u0644\u0649 \u0627\u0644\u064a\u0648\u062a\u064a\u0648\u0628:<\/span><\/p>\n