{"id":10944,"date":"2026-06-05T18:07:39","date_gmt":"2026-06-05T14:07:39","guid":{"rendered":"https:\/\/nujumsahara.com\/?p=10944"},"modified":"2026-06-05T18:07:42","modified_gmt":"2026-06-05T14:07:42","slug":"%d8%a7%d9%84%d8%b7%d8%a7%d9%82%d8%a9-%d8%a7%d9%84%d8%ad%d9%8a%d9%88%d9%8a%d8%a9-%d9%88%d8%b3%d8%b1-%d8%a8%d9%82%d8%a7%d8%a1-%d8%a7%d9%84%d8%a5%d9%86%d8%b3%d8%a7%d9%86","status":"publish","type":"post","link":"https:\/\/nujumsahara.com\/ar\/bioenergy-and-the-secret-of-human-survival\/","title":{"rendered":"\u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u062d\u064a\u0648\u064a\u0629 \u0648\u0633\u0631 \u0628\u0642\u0627\u0621 \u0627\u0644\u0625\u0646\u0633\u0627\u0646"},"content":{"rendered":"<p class=\"wp-block-paragraph\"><strong>\u0627\u0644\u062f\u0643\u062a\u0648\u0631 \u0639\u0628\u062f \u0627\u0644\u0631\u0632\u0627\u0642 \u0627\u0644\u0639\u062c\u064a\u0644\u064a<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0639\u064a\u0634 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class=\"wp-block-paragraph\">\u062a\u0643\u0645\u0646 \u0623\u0647\u0645\u064a\u062a\u0647\u0627 \u0627\u0644\u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0629 \u0641\u064a \u0645\u062f\u0649 \u0633\u0647\u0648\u0644\u0629 \u0648\u0633\u0631\u0639\u0629 \u062a\u0643\u0633\u064a\u0631 \u0631\u0648\u0627\u0628\u0637\u0647\u0627 \u0627\u0644\u0643\u064a\u0645\u064a\u0627\u0626\u064a\u0629\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647\u0627 \u0627\u0644\u062e\u064a\u0627\u0631 \u0627\u0644\u0623\u0648\u0644 \u0644\u0644\u062c\u0633\u0645 \u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0641\u0648\u0631\u064a\u0629 \u0645\u0637\u0644\u0648\u0628\u0629 \u0644\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0623\u0648 \u0627\u0644\u0639\u0642\u0644\u064a.<\/p>\n\n\n\n<h2 id=\"h-1-simple-carbohydrates-immediate-but-risky-energy\" class=\"wp-block-heading\">1. \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0628\u0633\u064a\u0637\u0629 (\u0637\u0627\u0642\u0629 \u0641\u0648\u0631\u064a\u0629 \u0648\u0644\u0643\u0646\u0647\u0627 \u0645\u062d\u0641\u0648\u0641\u0629 \u0628\u0627\u0644\u0645\u062e\u0627\u0637\u0631)<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062a\u0643\u0648\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0645\u0646 \u062c\u0632\u064a\u0621 \u0633\u0643\u0631 \u0648\u0627\u062d\u062f (\u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0627\u0644\u0623\u062d\u0627\u062f\u064a\u0629) \u0623\u0648 \u062c\u0632\u064a\u0626\u064a\u0646 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631 (\u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0627\u0644\u062b\u0646\u0627\u0626\u064a\u0629). \u0648\u062a\u0634\u0645\u0644 \u0627\u0644\u0623\u0645\u062b\u0644\u0629 \u0627\u0644\u0634\u0647\u064a\u0631\u0629 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\u0637\u0628\u064a\u0639\u064a\u0629 \u0645\u0641\u064a\u062f\u0629<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u0648\u0627\u0643\u0647 \u0637\u0627\u0632\u062c\u0629 \u0645\u062b\u0644 \u0627\u0644\u0645\u0648\u0632\u060c \u0648\u0627\u0644\u062a\u0641\u0627\u062d\u060c \u0648\u0627\u0644\u0639\u0646\u0628\u060c \u0648\u0627\u0644\u062a\u0645\u0631\u060c \u0648\u0627\u0644\u0639\u0633\u0644 \u0627\u0644\u0637\u0628\u064a\u0639\u064a. \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0647\u0630\u0647 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0633\u0643\u0631\u064a\u0627\u062a \u0628\u0633\u064a\u0637\u0629\u060c \u0625\u0644\u0627 \u0623\u0646\u0647\u0627 \u062a\u0648\u0641\u0631 \u0623\u064a\u0636\u064b\u0627 \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\u0644\u062a\u064a \u062a\u0628\u0637\u0626 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\u201c\u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0633\u0643\u0631\u201d \u064a\u0644\u064a\u0647 \u0627\u0646\u062e\u0641\u0627\u0636 \u0633\u0631\u064a\u0639\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644 \u0627\u0644\u0634\u062e\u0635 \u064a\u0634\u0639\u0631 \u0628\u0627\u0644\u062a\u0639\u0628 \u0648\u0627\u0644\u0625\u0631\u0647\u0627\u0642 \u0648\u0627\u0644\u0631\u063a\u0628\u0629 \u0627\u0644\u0634\u062f\u064a\u062f\u0629 \u0641\u064a \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0633\u0643\u0631. \u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0647\u0645 \u0647\u0630\u0627 \u0641\u064a \u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646 \u0648\u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0639 \u0627\u0644\u062b\u0627\u0646\u064a.<\/p>\n\n\n\n<h2 id=\"h-2-complex-carbohydrates-sustainable-energy-storage\" class=\"wp-block-heading\">2. \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629 (\u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0645\u0633\u062a\u062f\u0627\u0645)<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629\u060c \u0623\u0648 \u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0627\u0644\u0645\u062a\u0639\u062f\u062f\u0629\u060c \u062a\u062a\u0643\u0648\u0646 \u0645\u0646 \u0633\u0644\u0627\u0633\u0644 \u0637\u0648\u064a\u0644\u0629 \u0645\u062a\u0631\u0627\u0628\u0637\u0629 \u0645\u0646 \u062c\u0632\u064a\u0626\u0627\u062a \u0627\u0644\u0633\u0643\u0631. \u062a\u062a\u0637\u0644\u0628 \u0631\u0648\u0627\u0628\u0637\u0647\u0627 \u0627\u0644\u0643\u064a\u0645\u064a\u0627\u0626\u064a\u0629 \u0648\u0642\u062a\u0627\u064b \u0623\u0637\u0648\u0644 \u0644\u062a\u0643\u0633\u064a\u0631\u0647\u0627 \u0628\u0648\u0627\u0633\u0637\u0629 \u0627\u0644\u0625\u0646\u0632\u064a\u0645\u0627\u062a \u0627\u0644\u0647\u0636\u0645\u064a\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0633\u0628\u0628 \u0647\u0630\u0647 \u0627\u0644\u062a\u0639\u0642\u064a\u062f\u0627\u062a \u0627\u0644\u0647\u064a\u0643\u0644\u064a\u0629\u060c \u064a\u062a\u0645 \u0625\u0637\u0644\u0627\u0642 \u0627\u0644\u062c\u0644\u0648\u0643\u0648\u0632 \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b \u0641\u064a \u0645\u062c\u0631\u0649 \u0627\u0644\u062f\u0645\u060c \u0645\u0645\u0627 \u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0648\u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646 \u0644\u0641\u062a\u0631\u0627\u062a \u0637\u0648\u064a\u0644\u0629. \u0648\u0647\u0630\u0627 \u064a\u0648\u0641\u0631 \u0637\u0627\u0642\u0629 \u0637\u0648\u064a\u0644\u0629 \u0627\u0644\u0623\u0645\u062f \u0648\u0634\u0639\u0648\u0631\u0627\u064b \u0628\u0627\u0644\u0634\u0628\u0639 \u0644\u0641\u062a\u0631\u0629 \u0645\u0645\u062a\u062f\u0629.<\/p>\n\n\n\n<h3 id=\"h-major-sources\" class=\"wp-block-heading\">\u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0645\u062b\u0644 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0648\u0627\u0644\u0643\u064a\u0646\u0648\u0627 \u0648\u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a \u0648\u0627\u0644\u0628\u0631\u063a\u0644 \u0648\u0627\u0644\u0634\u0639\u064a\u0631\u060c \u0648\u0643\u0630\u0644\u0643 \u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a \u0645\u062b\u0644 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\u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646. \u0644\u0627 \u062a\u0648\u0641\u0631 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0628\u062d\u062f \u0630\u0627\u062a\u0647\u0627 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0628\u0634\u0643\u0644 \u0645\u0628\u0627\u0634\u0631 \u0644\u0623\u0646 \u0627\u0644\u0628\u0634\u0631 \u0644\u0627 \u064a\u0633\u062a\u0637\u064a\u0639\u0648\u0646 \u0647\u0636\u0645\u0647\u0627\u060c \u0648\u0644\u0643\u0646\u0647\u0627 \u062a\u0639\u0645\u0644 \u0643\u062d\u0627\u0631\u0633 \u0628\u0648\u0627\u0628\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0625\u0628\u0637\u0627\u0621 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0647\u0636\u0645 \u0648\u0627\u0644\u0627\u0645\u062a\u0635\u0627\u0635 \u0648\u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0627\u0644\u0645\u064a\u0643\u0631\u0648\u0628\u064a\u0648\u0645 \u0627\u0644\u0645\u0639\u0648\u064a\u060c \u0645\u0645\u0627 \u064a\u0639\u0632\u0632 \u0643\u0641\u0627\u0621\u0629 \u0627\u0644\u062c\u0633\u0645 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u0641\u064a \u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627.<\/p>\n\n\n\n<h2 id=\"h-3-glycogen-the-liver-and-muscle-emergency-reserve\" class=\"wp-block-heading\">3. \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646: \u0645\u062e\u0632\u0648\u0646 \u0627\u0644\u0637\u0648\u0627\u0631\u0626 \u0641\u064a \u0627\u0644\u0643\u0628\u062f \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0646\u062f\u0645\u0627 \u064a\u0633\u062a\u0647\u0644\u0643 \u0627\u0644\u0634\u062e\u0635 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u062a\u062a\u062c\u0627\u0648\u0632 \u0646\u0633\u0628\u0629 \u0627\u0644\u062c\u0644\u0648\u0643\u0648\u0632 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\u0644\u0644\u0637\u0627\u0642\u0629 \u0641\u064a \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0628\u0634\u0631\u064a. \u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u062a\u0648\u0641\u0631 4 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u0642\u0637 \u0644\u0643\u0644 \u062c\u0631\u0627\u0645\u060c \u0641\u0625\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u062a\u0648\u0641\u0631 9 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0643\u0644 \u062c\u0631\u0627\u0645.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0627 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0627\u0644\u064a\u0629 \u062a\u062c\u0639\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0646\u0638\u0627\u0645 \u062a\u062e\u0632\u064a\u0646 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\u0627\u0644\u062f\u0647\u0648\u0646 \u062d\u0648\u0627\u0644\u064a 60% \u0645\u0646 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u062c\u0627\u0641 \u0644\u0644\u062f\u0645\u0627\u063a \u0627\u0644\u0628\u0634\u0631\u064a\u060c \u0645\u0645\u0627 \u064a\u0639\u0646\u064a \u0623\u0646 \u0646\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062a\u064a \u0646\u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u062a\u0624\u062b\u0631 \u0628\u0634\u0643\u0644 \u0645\u0628\u0627\u0634\u0631 \u0639\u0644\u0649 \u0627\u0644\u0625\u0634\u0627\u0631\u0627\u062a \u0627\u0644\u0639\u0635\u0628\u064a\u0629 \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0648\u0627\u0644\u0630\u0627\u0643\u0631\u0629 \u0648\u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0639\u0636 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0644\u0627 \u064a\u0645\u0643\u0646 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\u063a\u064a\u0631 \u0627\u0644\u0645\u0634\u0628\u0639\u0629 (\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0647\u0630\u0647 \u062a\u0628\u0642\u0649 \u0633\u0627\u0626\u0644\u0629 \u0641\u064a \u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u063a\u0631\u0641\u0629 \u0648\u062a\u062f\u0639\u0645 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628\u060c \u0648\u062a\u062e\u0641\u0636 \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0627\u0644\u0636\u0627\u0631 LDL\u060c \u0648\u062a\u0648\u0641\u0631 \u0637\u0627\u0642\u0629 \u0646\u0638\u064a\u0641\u0629 \u0648\u0645\u0633\u062a\u062f\u0627\u0645\u0629.<\/p>\n\n\n\n<h4 id=\"h-sources\" class=\"wp-block-heading\">\u0645\u0635\u0627\u062f\u0631<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0627\u0644\u0628\u0643\u0631 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class=\"wp-block-paragraph\">\u0642\u062f \u064a\u0624\u062f\u064a \u0646\u0642\u0635 \u0647\u0630\u0647 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0625\u0644\u0649 \u0636\u0639\u0641 \u0627\u0644\u0645\u0646\u0627\u0639\u0629\u060c \u0648\u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645\u060c \u0648\u0627\u0644\u0625\u0631\u0647\u0627\u0642 \u0627\u0644\u0645\u0632\u0645\u0646\u060c \u0648\u0627\u0646\u062e\u0641\u0627\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h1 id=\"h-section-three-proteins-structural-building-units-and-emergency-energy\" class=\"wp-block-heading\">\u0627\u0644\u0642\u0633\u0645 \u0627\u0644\u062b\u0627\u0644\u062b: \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a - \u0648\u062d\u062f\u0627\u062a \u0627\u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0647\u064a\u0643\u0644\u064a\u0629 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\u0627\u0644\u0643\u0627\u0645\u0644\u0629<\/h2>\n\n\n\n<h3 id=\"h-complete-proteins\" class=\"wp-block-heading\">\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0643\u0627\u0645\u0644\u0629<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u062a\u0633\u0639\u0629 \u0628\u0646\u0633\u0628 \u0645\u0646\u0627\u0633\u0628\u0629.<\/p>\n\n\n\n<h4 id=\"h-sources-1\" class=\"wp-block-heading\">\u0645\u0635\u0627\u062f\u0631<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u064a\u0636\u060c \u062f\u0648\u0627\u062c\u0646\u060c \u0644\u062d\u0648\u0645 \u062d\u0645\u0631\u0627\u0621\u060c \u0623\u0633\u0645\u0627\u0643\u060c \u0645\u0623\u0643\u0648\u0644\u0627\u062a \u0628\u062d\u0631\u064a\u0629\u060c \u0645\u0646\u062a\u062c\u0627\u062a \u0623\u0644\u0628\u0627\u0646\u060c \u0648\u062c\u0628\u0646.<\/p>\n\n\n\n<h3 id=\"h-incomplete-proteins\" class=\"wp-block-heading\">\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u063a\u064a\u0631 \u0643\u0627\u0645\u0644\u0629<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u062f \u062a\u0641\u062a\u0642\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0625\u0644\u0649 \u062d\u0645\u0636 \u0623\u0645\u064a\u0646\u064a \u0623\u0633\u0627\u0633\u064a \u0648\u0627\u062d\u062f \u0623\u0648 \u0623\u0643\u062b\u0631. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0641\u0625\u0646 \u062f\u0645\u062c \u0645\u0635\u0627\u062f\u0631 \u0646\u0628\u0627\u062a\u064a\u0629 \u0645\u062e\u062a\u0644\u0641\u0629 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u064a\u0648\u0645 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062e\u0644\u0642 \u0645\u0644\u0641\u064b\u0627 \u0643\u0627\u0645\u0644\u0627\u064b \u0644\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629.<\/p>\n\n\n\n<h4 id=\"h-examples\" class=\"wp-block-heading\">\u0623\u0645\u062b\u0644\u0629<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u0631\u0632 \u0628\u0627\u0644\u0639\u062f\u0633\u060c \u0623\u0648 \u062e\u0628\u0632 \u0628\u0627\u0644\u0641\u0648\u0644.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h1 id=\"h-section-four-micronutrients-the-hidden-spark-that-ignites-food-energy\" class=\"wp-block-heading\">\u0627\u0644\u0642\u0633\u0645 \u0627\u0644\u0631\u0627\u0628\u0639: \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u062f\u0642\u064a\u0642\u0629 \u2014 \u0627\u0644\u0634\u0631\u0627\u0631\u0629 \u0627\u0644\u062e\u0641\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0634\u0639\u0644 \u0637\u0627\u0642\u0629 \u0627\u0644\u0637\u0639\u0627\u0645<\/h1>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u062f \u064a\u0633\u062a\u0647\u0644\u0643 \u0627\u0644\u0634\u062e\u0635 \u0648\u062c\u0628\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u0645\u0644\u064a\u0626\u0629 \u0628\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 \u0648\u0644\u0643\u0646\u0647 \u0644\u0627 \u064a\u0632\u0627\u0644 \u064a\u0639\u0627\u0646\u064a \u0645\u0646 \u0627\u0644\u0625\u0631\u0647\u0627\u0642 \u0627\u0644\u0645\u0632\u0645\u0646. \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u0643\u0645\u0646 \u0627\u0644\u0633\u0628\u0628 \u0641\u064a \u0646\u0642\u0635 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u062f\u0642\u064a\u0642\u0629\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0627 \u062a\u0648\u0641\u0631 \u0647\u0630\u0647 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0628\u0634\u0643\u0644 \u0645\u0628\u0627\u0634\u0631\u060c \u0644\u0643\u0646\u0647\u0627 \u062a\u0639\u0645\u0644 \u201c\u0643\u0627\u0644\u0634\u0631\u0627\u0631\u0629\u201d \u0627\u0644\u0643\u064a\u0645\u064a\u0627\u0626\u064a\u0629 \u0627\u0644\u062d\u064a\u0648\u064a\u0629 \u0627\u0644\u0644\u0627\u0632\u0645\u0629 \u0644\u0644\u0645\u064a\u062a\u0648\u0643\u0648\u0646\u062f\u0631\u064a\u0627 \u0644\u062a\u062d\u0648\u064a\u0644 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u0643\u0628\u064a\u0631\u0629 \u0625\u0644\u0649 \u0637\u0627\u0642\u0629 \u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645.<\/p>\n\n\n\n<h2 id=\"h-vitamin-b-complex\" class=\"wp-block-heading\">\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 \u0627\u0644\u0645\u0631\u0643\u0628<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0639\u062a\u0628\u0631 \u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0628 \u0645\u0646 \u0623\u0647\u0645 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0623\u064a\u0636 \u0648\u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0637\u0627\u0642\u0629.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062a\u0633\u0627\u0639\u062f B1 \u0648 B2 \u0648 B3 \u0641\u064a \u062a\u062d\u0648\u064a\u0644 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0625\u0644\u0649 \u062c\u0644\u0648\u0643\u0648\u0632 \u0642\u0627\u0628\u0644 \u0644\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645<\/li>\n\n\n\n<li>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 6 \u0636\u0631\u0648\u0631\u064a \u0644\u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u062a\u062e\u0644\u064a\u0642 \u0627\u0644\u0646\u0627\u0642\u0644\u0627\u062a \u0627\u0644\u0639\u0635\u0628\u064a\u0629.<\/li>\n\n\n\n<li>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062812 \u0648\u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643 \u0636\u0631\u0648\u0631\u064a\u0627\u0646 \u0644\u0625\u0646\u062a\u0627\u062c \u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u062f\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0646\u0642\u0635 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 12 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0628\u0628 \u0641\u0642\u0631 \u062f\u0645 \u0634\u062f\u064a\u062f \u0648\u0636\u0639\u0641\u064b\u0627 \u0648\u0636\u0628\u0627\u0628\u064a\u0629 \u0641\u064a \u0627\u0644\u062f\u0645\u0627\u063a\u060c \u062e\u0627\u0635\u0629 \u0644\u062f\u0649 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u064a\u0646 \u0627\u0644\u0635\u0631\u0641.<\/p>\n\n\n\n<h2 id=\"h-essential-minerals\" class=\"wp-block-heading\">\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629<\/h2>\n\n\n\n<h3 id=\"h-iron\" class=\"wp-block-heading\">\u062d\u062f\u064a\u062f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0634\u0643\u0644 \u0627\u0644\u062d\u062f\u064a\u062f \u0646\u0648\u0627\u0629 \u0627\u0644\u0647\u064a\u0645\u0648\u062c\u0644\u0648\u0628\u064a\u0646\u060c \u0627\u0644\u0630\u064a \u064a\u062d\u0645\u0644 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0645\u0646 \u0627\u0644\u0631\u0626\u062a\u064a\u0646 \u0625\u0644\u0649 \u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u062c\u0633\u0645. \u0648\u0628\u062f\u0648\u0646 \u0643\u0645\u064a\u0629 \u0643\u0627\u0641\u064a\u0629 \u0645\u0646 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646\u060c \u064a\u0646\u062e\u0641\u0636 \u0625\u0646\u062a\u0627\u062c \u062b\u0644\u0627\u062b\u064a \u0641\u0648\u0633\u0641\u0627\u062a \u0627\u0644\u0623\u062f\u064a\u0646\u0648\u0632\u064a\u0646 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0633\u0628\u0628 \u0641\u0642\u0631 \u0627\u0644\u062f\u0645 \u0627\u0644\u0646\u0627\u062a\u062c \u0639\u0646 \u0646\u0642\u0635 \u0627\u0644\u062d\u062f\u064a\u062f \u0627\u0644\u0625\u0631\u0647\u0627\u0642 \u0648\u0627\u0644\u0635\u062f\u0627\u0639 \u0648\u0627\u0644\u0636\u0639\u0641 \u0648\u0634\u062d\u0648\u0628 \u0627\u0644\u062c\u0644\u062f.<\/p>\n\n\n\n<h3 id=\"h-magnesium\" class=\"wp-block-heading\">\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0634\u0627\u0631\u0643 \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0641\u064a \u0623\u0643\u062b\u0631 \u0645\u0646 300 \u062a\u0641\u0627\u0639\u0644 \u0625\u0646\u0632\u064a\u0645\u064a. \u064a\u062c\u0628 \u0623\u0646 \u064a\u0631\u062a\u0628\u0637 \u0627\u0644\u0623\u062f\u064a\u0646\u0648\u0633\u064a\u0646 \u062b\u0644\u0627\u062b\u064a \u0627\u0644\u0641\u0648\u0633\u0641\u0627\u062a (ATP) \u0646\u0641\u0633\u0647 \u0628\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0644\u064a\u0635\u0628\u062d \u0646\u0634\u0637\u064b\u0627 \u0628\u064a\u0648\u0644\u0648\u062c\u064a\u064b\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u062f \u064a\u062a\u0633\u0628\u0628 \u0627\u0644\u0646\u0642\u0635 \u0641\u064a \u062d\u062f\u0648\u062b \u062a\u0634\u0646\u062c\u0627\u062a \u0639\u0636\u0644\u064a\u0629\u060c \u0648\u0623\u0631\u0642\u060c \u0648\u0625\u0631\u0647\u0627\u0642 \u0645\u0632\u0645\u0646.<\/p>\n\n\n\n<h3 id=\"h-zinc-and-iodine\" class=\"wp-block-heading\">\u0627\u0644\u0632\u0646\u0643 \u0648\u0627\u0644\u064a\u0648\u062f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062f\u0639\u0645 \u0627\u0644\u0632\u0646\u0643 \u0627\u0644\u0625\u0646\u0632\u064a\u0645\u0627\u062a \u0627\u0644\u0647\u0636\u0645\u064a\u0629\u060c \u0628\u064a\u0646\u0645\u0627 \u064a\u0639\u062f \u0627\u0644\u064a\u0648\u062f \u0636\u0631\u0648\u0631\u064a\u064b\u0627 \u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u063a\u062f\u0629 \u0627\u0644\u062f\u0631\u0642\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0646\u0638\u0645 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h1 id=\"h-section-five-water-and-hydration-the-biological-solvent-and-environment-for-reactions\" class=\"wp-block-heading\">\u0627\u0644\u0641\u0635\u0644 \u0627\u0644\u062e\u0627\u0645\u0633: \u0627\u0644\u0645\u0627\u0621 \u0648\u0627\u0644\u062a\u0631\u0637\u064a\u0628 - \u0627\u0644\u0645\u0630\u064a\u0628 \u0627\u0644\u0628\u064a\u0648\u0644\u0648\u062c\u064a 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\u0648\u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0644\u0637\u0627\u0642\u0629.<\/p>\n\n\n\n<h2 id=\"h-2-blood-volume-and-oxygen-delivery\" class=\"wp-block-heading\">2. \u062d\u062c\u0645 \u0627\u0644\u062f\u0645 \u0648\u062a\u0648\u0635\u064a\u0644 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062a\u0643\u0648\u0646 \u0628\u0644\u0627\u0632\u0645\u0627 \u0627\u0644\u062f\u0645 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0645\u0646 90\u066a \u0645\u0646 \u0627\u0644\u0645\u0627\u0621.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0624\u062f\u064a \u0627\u0644\u062c\u0641\u0627\u0641 \u0625\u0644\u0649 \u062a\u0643\u062b\u0641 \u0627\u0644\u062f\u0645\u060c \u0645\u0645\u0627 \u064a\u062c\u0628\u0631 \u0627\u0644\u0642\u0644\u0628 \u0639\u0644\u0649 \u0627\u0644\u0639\u0645\u0644 \u0628\u062c\u0647\u062f \u0623\u0643\u0628\u0631 \u0644\u062a\u0648\u0635\u064a\u0644 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 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\u201c\u0627\u0644\u0641\u0627\u0643\u0647\u0629\u201d. \u0644\u063a\u062a\u0647\u0627 \u0627\u0644\u0639\u0627\u0644\u0645\u064a\u0629 \u0647\u064a \u0627\u0644\u0640 ATP.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0646\u062f \u0627\u0644\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0627\u0644\u0637\u0627\u0642\u0629\u060c \u064a\u0637\u0644\u0642 \u0627\u0644\u0640 ATP \u0645\u062c\u0645\u0648\u0639\u0629 \u0641\u0648\u0633\u0641\u0627\u062a \u0648\u0627\u062d\u062f\u0629\u060c \u0644\u064a\u0635\u0628\u062d ADP \u0648\u064a\u0637\u0644\u0642 \u0637\u0627\u0642\u0629 \u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0639\u064a\u062f \u0627\u0644\u062c\u0633\u0645 \u0628\u0646\u0627\u0621 \u0627\u0644\u0623\u062f\u064a\u0646\u0648\u0633\u064a\u0646 \u062b\u0644\u0627\u062b\u064a \u0627\u0644\u0641\u0648\u0633\u0641\u0627\u062a \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0637\u0639\u0627\u0645 \u0648\u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0641\u064a \u062f\u0648\u0631\u0629 \u0644\u0627 \u0646\u0647\u0627\u064a\u0629 \u0644\u0647\u0627 \u062a\u062d\u062f\u062b \u0645\u0644\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u0645\u0631\u0627\u062a \u0643\u0644 \u062b\u0627\u0646\u064a\u0629.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h1 id=\"h-section-seven-practical-strategies-for-choosing-energy-sources-and-avoiding-fatigue\" class=\"wp-block-heading\">\u0627\u0644\u0641\u0635\u0644 \u0627\u0644\u0633\u0627\u0628\u0639: \u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0627\u062a \u0639\u0645\u0644\u064a\u0629 \u0644\u0627\u062e\u062a\u064a\u0627\u0631 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0631\u0647\u0627\u0642<\/h1>\n\n\n\n<h2 id=\"h-1-prioritize-whole-foods\" class=\"wp-block-heading\">1. \u0625\u0639\u0637\u0627\u0621 \u0627\u0644\u0623\u0648\u0644\u0648\u064a\u0629 \u0644\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062c\u0646\u0628 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0641\u0627\u0626\u0642\u0629 \u0627\u0644\u0645\u0639\u0627\u0644\u062c\u0629 \u0627\u0644\u0645\u0644\u064a\u0626\u0629 \u0628\u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u062d\u0627\u0641\u0638\u0629 \u0648\u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0627\u0644\u0645\u0643\u0631\u0631\u0629 \u0648\u0627\u0644\u0632\u064a\u0648\u062a \u063a\u064a\u0631 \u0627\u0644\u0635\u062d\u064a\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:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062e\u0636\u0631\u0648\u0627\u062a<\/li>\n\n\n\n<li>\u0641\u0648\u0627\u0643\u0647<\/li>\n\n\n\n<li>\u062d\u0628\u0648\u0628 \u0643\u0627\u0645\u0644\u0629<\/li>\n\n\n\n<li>\u0645\u0643\u0633\u0631\u0627\u062a \u0646\u064a\u0626\u0629<\/li>\n\n\n\n<li>\u0644\u062d\u0648\u0645 \u0637\u0627\u0632\u062c\u0629 \u063a\u064a\u0631 \u0645\u0635\u0646\u0639\u0629<\/li>\n<\/ul>\n\n\n\n<h2 id=\"h-2-understand-the-glycemic-index-gi\" class=\"wp-block-heading\">2. \u0641\u0647\u0645 \u0627\u0644\u0645\u0624\u0634\u0631 \u0627\u0644\u062c\u0644\u0627\u064a\u0633\u064a\u0645\u064a (GI)<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0633\u0628\u0628 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0630\u0627\u062a \u0627\u0644\u0645\u0624\u0634\u0631 \u0627\u0644\u062c\u0644\u0627\u064a\u0633\u064a\u0645\u064a \u0627\u0644\u0645\u0631\u062a\u0641\u0639 \u0645\u062b\u0644 \u0627\u0644\u062e\u0628\u0632 \u0627\u0644\u0623\u0628\u064a\u0636 \u0648\u0627\u0644\u062d\u0644\u0648\u064a\u0627\u062a \u0648\u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0633\u0643\u0631\u064a\u0629 \u0627\u0631\u062a\u0641\u0627\u0639\u064b\u0627 \u0633\u0631\u064a\u0639\u064b\u0627 \u0641\u064a \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u064a\u0644\u064a\u0647 \u0627\u0646\u062e\u0641\u0627\u0636.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0630\u0627\u062a \u0627\u0644\u0645\u0624\u0634\u0631 \u0627\u0644\u062c\u0644\u0627\u064a\u0633\u064a\u0645\u064a \u0627\u0644\u0645\u0646\u062e\u0641\u0636 \u0625\u0644\u0649 \u0627\u0644\u0645\u062a\u0648\u0633\u0637 \u200b\u200b\u0645\u062b\u0644 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0648\u0627\u0644\u0639\u062f\u0633 \u0648\u0627\u0644\u0643\u064a\u0646\u0648\u0627 \u0648\u0627\u0644\u062a\u0641\u0627\u062d \u062a\u0648\u0641\u0631 \u0637\u0627\u0642\u0629 \u062b\u0627\u0628\u062a\u0629 \u0644\u0633\u0627\u0639\u0627\u062a.<\/p>\n\n\n\n<h2 id=\"h-3-build-balanced-meals\" class=\"wp-block-heading\">3. \u0628\u0646\u0627\u0621 \u0648\u062c\u0628\u0627\u062a \u0645\u062a\u0648\u0627\u0632\u0646\u0629<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062c\u0628 \u0623\u0646 \u062a\u062d\u062a\u0648\u064a \u0627\u0644\u0644\u0648\u062d\u0629 \u0627\u0644\u0645\u062b\u0627\u0644\u064a\u0629 \u0639\u0644\u0649:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0646\u0635\u0641 \u062e\u0636\u0631\u0648\u0627\u062a<\/li>\n\n\n\n<li>\u0631\u0628\u0639 \u0628\u0631\u0648\u062a\u064a\u0646 \u0639\u0627\u0644\u064a \u0627\u0644\u062c\u0648\u062f\u0629<\/li>\n\n\n\n<li>\u0631\u0628\u0639 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629<\/li>\n\n\n\n<li>\u062f\u0647\u0648\u0646 \u0635\u062d\u064a\u0629 \u0645\u0639\u062a\u062f\u0644\u0629<\/li>\n<\/ul>\n\n\n\n<h2 id=\"h-4-sports-nutrition\" class=\"wp-block-heading\">4. \u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646<\/h2>\n\n\n\n<h3 id=\"h-before-exercise\" class=\"wp-block-heading\">\u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0633\u0647\u0644\u0629 \u0627\u0644\u0647\u0636\u0645 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0640 1-2 \u0633\u0627\u0639\u0629.<\/p>\n\n\n\n<h3 id=\"h-after-exercise\" class=\"wp-block-heading\">\u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0641\u064a \u063a\u0636\u0648\u0646 45 \u062f\u0642\u064a\u0642\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u062f\u0639\u0645 \u0627\u0644\u0627\u0633\u062a\u0634\u0641\u0627\u0621 \u0648\u062a\u062c\u062f\u064a\u062f \u0645\u062e\u0627\u0632\u0646 \u0627\u0644\u063a\u0644\u0627\u064a\u0643\u0648\u062c\u064a\u0646.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h1 id=\"h-superfoods\" class=\"wp-block-heading\">\u0623\u0637\u0639\u0645\u0629 \u0641\u0627\u0626\u0642\u0629<\/h1>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0648\u0641\u0631 \u0628\u0639\u0636 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062e\u0627\u0631\u0642\u0629 \u0648\u0627\u0644\u0641\u0637\u0631 \u0627\u0644\u0637\u0628\u064a \u062a\u0648\u0641\u0631 \u0645\u0632\u064a\u062c\u0627\u064b \u0645\u0646 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0628\u0627\u0634\u0631\u0629 \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u062e\u0644\u0648\u064a\u0629.<\/p>\n\n\n\n<h2 id=\"h-reishi-mushroom-ganoderma\" class=\"wp-block-heading\">\u0641\u0637\u0631 \u0627\u0644\u0631\u064a\u0634\u064a (\u062c\u0627\u0646\u0648\u062f\u064a\u0631\u0645\u0627)<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0644\u0643\u0646\u0647 \u063a\u0646\u064a \u0628\u0627\u0644\u0645\u0631\u0643\u0628\u0627\u062a \u0627\u0644\u062a\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0642\u0644\u0644 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u062a\u062d\u0633\u0646 \u062a\u0648\u0635\u064a\u0644 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646.<\/p>\n\n\n\n<h2 id=\"h-spirulina\" class=\"wp-block-heading\">\u0633\u0628\u064a\u0631\u0648\u0644\u064a\u0646\u0627<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0637\u062d\u0644\u0628 \u0643\u062b\u064a\u0641 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0648\u063a\u0646\u064a \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0643\u0627\u0645\u0644 \u0648\u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0628.<\/p>\n\n\n\n<h2 id=\"h-cordyceps\" class=\"wp-block-heading\">\u0643\u0648\u0631\u062f\u064a\u0633\u064a\u0628\u0633<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062d\u0633\u0646 \u0625\u0646\u062a\u0627\u062c \u062b\u0644\u0627\u062b\u064a \u0641\u0648\u0633\u0641\u0627\u062a \u0627\u0644\u0623\u062f\u064a\u0646\u0648\u0632\u064a\u0646 (ATP) \u0648\u064a\u062d\u0633\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647 \u0634\u0627\u0626\u0639\u064b\u0627 \u0628\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646.<\/p>\n\n\n\n<h2 id=\"h-lion-s-mane-mushroom\" class=\"wp-block-heading\">\u0641\u0637\u0631 \u0639\u0631\u0641 \u0627\u0644\u0623\u0633\u062f<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062f\u0639\u0645 \u0637\u0627\u0642\u0629 \u0627\u0644\u062f\u0645\u0627\u063a \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0648\u0646\u0645\u0648 \u0627\u0644\u0623\u0639\u0635\u0627\u0628 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0645\u0631\u0643\u0628\u0627\u062a \u062a\u062d\u0641\u0632 \u0639\u0627\u0645\u0644 \u0646\u0645\u0648 \u0627\u0644\u0623\u0639\u0635\u0627\u0628 (NGF).<\/p>\n\n\n\n<h2 id=\"h-shiitake-mushroom\" class=\"wp-block-heading\">\u0641\u0637\u0631 \u0634\u064a\u062a\u0627\u0643\u064a<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u063a\u0646\u064a \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0628 \u0648\u0628\u064a\u062a\u0627 \u062c\u0644\u0648\u0643\u0627\u0646 \u0627\u0644\u062a\u064a \u062a\u062f\u0639\u0645 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0648\u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0637\u0627\u0642\u0629.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h1 id=\"h-conclusion-nutritional-balance-as-the-foundation-of-quality-of-life\" class=\"wp-block-heading\">\u062e\u0627\u062a\u0645\u0629: \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0643\u0623\u0633\u0627\u0633 \u0644\u062c\u0648\u062f\u0629 \u0627\u0644\u062d\u064a\u0627\u0629<\/h1>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0628\u0634\u0631\u064a \u0644\u064a\u0633 \u0645\u062c\u0631\u062f \u0622\u0644\u0629 \u0644\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u061b \u0625\u0646\u0647 \u0646\u0638\u0627\u0645 \u0628\u064a\u0648\u0644\u0648\u062c\u064a \u0634\u062f\u064a\u062f \u0627\u0644\u062d\u0633\u0627\u0633\u064a\u0629 \u064a\u062a\u0623\u062b\u0631 \u0628\u0643\u0644 \u062c\u0632\u064a\u0621 \u064a\u062a\u0645 \u0627\u0633\u062a\u0647\u0644\u0627\u0643\u0647.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\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 \u0644\u064a\u0633\u062a \u0623\u0639\u062f\u0627\u0621 \u064a\u062a\u0646\u0627\u0641\u0633\u0648\u0646 \u0636\u062f \u0628\u0639\u0636\u0647\u0645 \u0627\u0644\u0628\u0639\u0636. \u0628\u0644 \u0647\u064a \u062a\u0634\u0643\u0644 \u0633\u064a\u0645\u0641\u0648\u0646\u064a\u0629 \u0645\u062a\u0646\u0627\u063a\u0645\u0629 \u062a\u0644\u0639\u0628 \u0641\u064a\u0647\u0627 \u0643\u0644 \u0645\u0627\u062f\u0629 \u0645\u063a\u0630\u064a\u0629 \u062f\u0648\u0631\u064b\u0627 \u0645\u062d\u062f\u062f\u064b\u0627 \u0648\u062a\u0648\u0642\u064a\u062a\u064b\u0627 \u0645\u062b\u0627\u0644\u064a\u064b\u0627.<\/p>\n\n\n\n<p 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\u0627\u0644\u0642\u0644\u0628 \u0641\u062d\u0633\u0628\u060c \u0628\u0644 \u062a\u0643\u062a\u0633\u0628 \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u062d\u064a\u0648\u064a\u0629 \u0648\u0627\u0644\u0625\u0646\u062a\u0627\u062c\u064a\u0629 \u0648\u0627\u0644\u0648\u0636\u0648\u062d \u0627\u0644\u0630\u0647\u0646\u064a \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0645\u062a\u0627\u0639 \u0628\u0627\u0644\u062d\u064a\u0627\u0629 \u0628\u0634\u0643\u0644 \u0643\u0627\u0645\u0644.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0627\u0644\u062f\u0643\u062a\u0648\u0631 \u0639\u0628\u062f \u0627\u0644\u0631\u0632\u0627\u0642 \u0627\u0644\u0639\u062c\u064a\u0644\u064a<\/strong><\/p>","protected":false},"excerpt":{"rendered":"<p>Dr. Abdulrazzaq Al-Aoujaili The human being lives in a continuous dynamic state that never stops throughout life. Even during sleep and complete rest, the body\u2019s cells and internal organs continue working intensely to maintain the essential indicators of life. The constant heartbeat, the movement of the lungs during inhalation and exhalation, the filtration processes in [&hellip;]<\/p>\n","protected":false},"author":52,"featured_media":10946,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-10944","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/nujumsahara.com\/ar\/wp-json\/wp\/v2\/posts\/10944","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/nujumsahara.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nujumsahara.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nujumsahara.com\/ar\/wp-json\/wp\/v2\/users\/52"}],"replies":[{"embeddable":true,"href":"https:\/\/nujumsahara.com\/ar\/wp-json\/wp\/v2\/comments?post=10944"}],"version-history":[{"count":0,"href":"https:\/\/nujumsahara.com\/ar\/wp-json\/wp\/v2\/posts\/10944\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nujumsahara.com\/ar\/wp-json\/wp\/v2\/media\/10946"}],"wp:attachment":[{"href":"https:\/\/nujumsahara.com\/ar\/wp-json\/wp\/v2\/media?parent=10944"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nujumsahara.com\/ar\/wp-json\/wp\/v2\/categories?post=10944"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nujumsahara.com\/ar\/wp-json\/wp\/v2\/tags?post=10944"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}