{"id":11228,"date":"2026-07-10T18:00:00","date_gmt":"2026-07-10T14:00:00","guid":{"rendered":"https:\/\/nujumsahara.com\/?p=11228"},"modified":"2026-07-10T16:50:01","modified_gmt":"2026-07-10T12:50:01","slug":"%d8%a7%d9%84%d8%aa%d8%ba%d8%b0%d9%8a%d8%a9-%d8%a7%d9%84%d8%b1%d9%8a%d8%a7%d8%b6%d9%8a%d8%a9-%d9%88%d8%a8%d9%86%d8%a7%d8%a1-%d8%a8%d9%86%d9%8a%d8%a9-%d8%ac%d8%b3%d8%af%d9%8a%d8%a9-%d9%82%d9%88%d9%8a","status":"publish","type":"post","link":"https:\/\/nujumsahara.com\/ar\/sports-nutrition-and-building-a-lean-vibrant-physique\/","title":{"rendered":"\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0648\u0628\u0646\u0627\u0621 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0627\u0644\u0631\u0634\u064a\u0642\u0629 \u0648\u0627\u0644\u062d\u064a\u0648\u064a\u0629"},"content":{"rendered":"<p class=\"wp-block-paragraph\"><strong>\u0627\u0644\u062f\u0643\u062a\u0648\u0631 \u0639\u0628\u062f \u0627\u0644\u0631\u0632\u0627\u0642 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\u062a\u0643\u0633\u0631 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0627\u0644\u0642\u064a\u0645\u0629.<\/li>\n\n\n\n<li><strong>\u0627\u0644\u062c\u0648\u062f\u0629 \u0627\u0644\u0628\u064a\u0648\u0644\u0648\u062c\u064a\u0629:<\/strong> \u064a\u062c\u0628 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u062d\u0645\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a <strong>\u0644\u064a\u0648\u0633\u064a\u0646<\/strong>, \u060c \u0627\u0644\u0645\u062d\u0641\u0632 \u0627\u0644\u0631\u0626\u064a\u0633\u064a \u0644\u0645\u0633\u0627\u0631 mTOR \u0627\u0644\u0645\u0633\u0624\u0648\u0644 \u0639\u0646 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u062a\u0634\u0645\u0644 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0645\u0645\u062a\u0627\u0632\u0629: \u0635\u062f\u0648\u0631 \u0627\u0644\u062f\u062c\u0627\u062c\u060c \u0627\u0644\u0633\u0645\u0643\u060c \u0628\u064a\u0627\u0636 \u0627\u0644\u0628\u064a\u0636\u060c \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621 \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0648\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646 (MPS \u2013 Muscle Protein Synthesis).<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u062b\u0627\u0646\u064a\u0627: \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a (\u0648\u0642\u0648\u062f \u0627\u0644\u062d\u064a\u0648\u064a\u0629 \u0648\u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0645\u0643\u062b\u0641)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0644\u064a\u0633\u062a \u0627\u0644\u0639\u062f\u0648\u061b \u0625\u0646\u0647\u0627 \u0627\u0644\u0635\u062f\u064a\u0642 \u0627\u0644\u0623\u0648\u0644 \u0644\u0644\u062d\u064a\u0648\u064a\u0629 \u0648\u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0627\u0644\u0639\u0627\u0644\u064a. \u064a\u062a\u0645 \u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u0634\u0643\u0644 \u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646 \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0643\u0628\u062f.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0627\u0644\u062c\u0648\u062f\u0629 \u0648\u0627\u0644\u062a\u0648\u0642\u064a\u062a<\/strong> \u0644\u0628\u0646\u0627\u0621 \u062c\u0633\u0645 \u0631\u0634\u064a\u0642\u060c \u064a\u0646\u0628\u063a\u064a \u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u0649 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629 (\u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0645\u0624\u0634\u0631 \u0627\u0644\u062c\u0644\u0627\u064a\u0633\u064a\u0645\u064a\u060c \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0627\u0645\u062a\u0635\u0627\u0635) \u0645\u062b\u0644 \u0627\u0644\u0634\u0648\u0641\u0627\u0646\u060c \u0627\u0644\u0643\u064a\u0646\u0648\u0627\u060c \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629\u060c \u0648\u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a. \u062a\u0636\u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u062a\u062f\u0641\u0642\u064b\u0627 \u0645\u0633\u062a\u0645\u0631\u064b\u0627 \u0644\u0644\u0637\u0627\u0642\u0629 \u0648\u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646 \u0636\u0645\u0646 \u0646\u0637\u0627\u0642 \u0645\u0633\u062a\u0642\u0631\u060c \u0645\u0645\u0627 \u064a\u0645\u0646\u0639 \u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u064a\u0648\u0641\u0631 \u062d\u064a\u0648\u064a\u0629 \u062f\u0627\u0626\u0645\u0629.<\/li>\n\n\n\n<li><strong>\u0627\u0644\u0645\u0628\u0644\u063a \u0627\u0644\u0645\u0642\u062a\u0631\u062d:<\/strong> \u062a\u062a\u0631\u0627\u0648\u062d \u0628\u064a\u0646 3 \u0625\u0644\u0649 5 \u062c\u0631\u0627\u0645\u0627\u062a \u0644\u0643\u0644 \u0643\u064a\u0644\u0648\u062c\u0631\u0627\u0645 \u0645\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u064a\u062a\u0645 \u062a\u0639\u062f\u064a\u0644\u0647\u0627 \u0644\u0644\u0623\u0639\u0644\u0649 \u0623\u0648 \u0644\u0644\u0623\u0633\u0641\u0644 \u0628\u0646\u0627\u0621\u064b \u0639\u0644\u0649 \u0634\u062f\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u064a\u0648\u0645\u064a (\u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0629 \u062f\u0648\u0631\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a).<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u062b\u0627\u0644\u062b\u0627\u064b: \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 (\u0627\u0644\u0645\u0646\u0638\u0645 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a \u0627\u0644\u0623\u0633\u0627\u0633\u064a)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0644\u0639\u0628 \u0627\u0644\u062f\u0647\u0648\u0646 \u062f\u0648\u0631\u064b\u0627 \u062d\u064a\u0648\u064a\u064b\u0627 \u0641\u064a \u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u0628\u0646\u0627\u0626\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u062a\u0633\u062a\u0648\u0633\u062a\u064a\u0631\u0648\u0646 \u0648\u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0646\u0645\u0648\u060c \u0648\u0647\u064a \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0630\u0648\u0628 \u0641\u064a \u0627\u0644\u062f\u0647\u0648\u0646 (A\u060c D\u060c E\u060c K) \u0627\u0644\u062a\u064a \u062a\u062f\u0639\u0645 \u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u062d\u064a\u0648\u064a\u0629 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0645\u0635\u0627\u062f\u0631 \u0630\u0643\u064a\u0629:<\/strong> \u064a\u062c\u0628 \u062a\u062c\u0646\u0628 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u062a\u062d\u0648\u0644\u0629 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0634\u0628\u0639\u0629 \u0627\u0644\u0636\u0627\u0631\u0629\u060c \u0645\u0639 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0627\u0644\u0623\u062d\u0627\u062f\u064a\u0629 \u063a\u064a\u0631 \u0627\u0644\u0645\u0634\u0628\u0639\u0629 \u0648\u0627\u0644\u0645\u062a\u0639\u062f\u062f\u0629 \u063a\u064a\u0631 \u0627\u0644\u0645\u0634\u0628\u0639\u0629 (\u0623\u0648\u0645\u064a\u063a\u0627 3 \u0648\u0623\u0648\u0645\u064a\u063a\u0627 9). \u062a\u0634\u0645\u0644 \u0627\u0644\u0645\u0635\u0627\u062f\u0631: \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 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0627\u0644\u0646\u064a\u0626\u0629 (\u0627\u0644\u0644\u0648\u0632 \u0648\u0627\u0644\u062c\u0648\u0632)\u060c \u0648\u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627.<\/li>\n\n\n\n<li><strong>\u0627\u0644\u0646\u0633\u0628\u0629 \u0627\u0644\u0645\u062b\u0627\u0644\u064a\u0629<\/strong> \u064a\u062c\u0628 \u0623\u0644\u0627 \u062a\u0642\u0644 \u0646\u0633\u0628\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0639\u0646 20% \u0625\u0644\u0649 25% \u0645\u0646 \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0644\u0636\u0645\u0627\u0646 \u0639\u062f\u0645 \u062a\u062f\u0647\u0648\u0631 \u0643\u0641\u0627\u0621\u0629 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a\u0629.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u0627\u0644\u062a\u0648\u0632\u064a\u0639 \u0627\u0644\u0645\u0642\u062a\u0631\u062d \u0644\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u0643\u0628\u0631\u0649 \u0644\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0631\u0634\u0627\u0642\u0629 \u0648\u0627\u0644\u062d\u064a\u0648\u064a\u0629<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0642\u062f\u0645\u0629 \u0641\u064a \u0646\u0642\u0627\u0637 \u0645\u0628\u0627\u0634\u0631\u0629 \u0648\u0645\u0648\u062c\u0632\u0629:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 (30%\u201335% \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629):<\/strong> \u0628\u0645\u0639\u062f\u0644 1.6 \u0625\u0644\u0649 2.2 \u062c\u0631\u0627\u0645 \u0644\u0643\u0644 \u0643\u064a\u0644\u0648\u062c\u0631\u0627\u0645 \u0645\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645. \u0648\u0638\u064a\u0641\u062a\u0647 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0647\u064a \u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0639\u0636\u0644\u064a\u0629\u060c \u0648\u0632\u064a\u0627\u062f\u0629 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636\u060c \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0623\u062b\u0646\u0627\u0621 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646.<\/li>\n\n\n\n<li><strong>\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a (45%\u201350% \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629):<\/strong> \u0628\u0645\u0639\u062f\u0644 3.0 \u0625\u0644\u0649 5.0 \u062c\u0631\u0627\u0645 \u0644\u0643\u0644 \u0643\u064a\u0644\u0648\u062c\u0631\u0627\u0645 \u0645\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645. \u0648\u0638\u064a\u0641\u062a\u0647 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0647\u064a \u062a\u062c\u062f\u064a\u062f \u0645\u062e\u0627\u0632\u0646 \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646 \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0643\u0628\u062f\u060c \u0648\u062a\u0648\u0641\u064a\u0631 \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u062d\u064a\u0648\u064a\u0629 \u0627\u0644\u0641\u0648\u0631\u064a\u0629 \u0648\u0627\u0644\u0645\u0633\u062a\u0645\u0631\u0629 \u0644\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0631\u064a\u0627\u0636\u064a.<\/li>\n\n\n\n<li><strong>\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 (20%\u201325% \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629):<\/strong> \u0628\u0645\u0639\u062f\u0644 0.5 \u0625\u0644\u0649 1.0 \u062c\u0631\u0627\u0645 \u0644\u0643\u0644 \u0643\u064a\u0644\u0648\u062c\u0631\u0627\u0645 \u0645\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645. \u0648\u0638\u064a\u0641\u062a\u0647 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0647\u064a \u062f\u0639\u0645 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a (\u0645\u062b\u0644 \u0627\u0644\u062a\u0633\u062a\u0648\u0633\u062a\u064a\u0631\u0648\u0646)\u060c \u0648\u062d\u0645\u0627\u064a\u0629 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a\u060c \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0648\u0646\u0634\u0627\u0637 \u0627\u0644\u062f\u0645\u0627\u063a.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">3. \u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0629 \u0625\u0639\u0627\u062f\u0629 \u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u062c\u0633\u0645<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0646 \u0628\u0646\u0627\u0621 \u062c\u0633\u0645 \u0631\u0634\u064a\u0642 \u0648\u062d\u064a\u0648\u064a \u064a\u062a\u0637\u0644\u0628 \u0641\u0647\u0645\u064b\u0627 \u0639\u0645\u064a\u0642\u064b\u0627 \u0644\u0645\u0639\u0627\u062f\u0644\u0629 \u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0637\u0627\u0642\u0629. \u0644\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0622\u0646 \u0648\u0627\u062d\u062f\u060c \u0644\u0627 \u0646\u0644\u062c\u0623 \u0625\u0644\u0649 \u0627\u0644\u062a\u062c\u0648\u064a\u0639 \u0627\u0644\u0642\u0627\u0633\u064a \u0627\u0644\u0630\u064a \u064a\u062f\u0645\u0631 \u0627\u0644\u062d\u064a\u0648\u064a\u0629 \u0648\u064a\u0633\u0628\u0628 \u062e\u0645\u0648\u0644 \u0627\u0644\u063a\u062f\u0629 \u0627\u0644\u062f\u0631\u0642\u064a\u0629\u061b \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0630\u0644\u0643\u060c \u0646\u062a\u0628\u0639 \u0646\u0647\u062c\u064b\u0627 \u0645\u062d\u0633\u0648\u0628\u064b\u0627 <strong>\u0646\u0642\u0635 \u0628\u0633\u064a\u0637 \u0641\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<\/strong> \u0645\u0642\u0627\u0631\u0628\u0629 \u0623\u0648 \u0635\u064a\u0627\u0646\u0629 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0630\u0643\u064a\u0629.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a (BMR) \u064a\u062a\u0645 \u062d\u0633\u0627\u0628\u0647 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u0639\u0627\u062f\u0644\u0627\u062a \u0639\u0644\u0645\u064a\u0629 \u0645\u062b\u0644 <strong>\u0645\u0639\u0627\u062f\u0644\u0629 \u0645\u064a\u0641\u0644\u064a\u0646-\u0633\u0627\u0646\u062a \u062c\u064a\u0648\u0631<\/strong>, \u062b\u0645 \u064a\u062a\u0645 \u0636\u0631\u0628 \u0627\u0644\u0646\u062a\u064a\u062c\u0629 \u0641\u064a \u0645\u0639\u0627\u0645\u0644 \u0627\u0644\u0646\u0634\u0627\u0637.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0644\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0631\u0634\u0627\u0642\u0629 \u0648\u0627\u0644\u062d\u064a\u0648\u064a\u0629:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0646\u0637\u0631\u062d \u0641\u0642\u0637 10% \u0625\u0644\u0649 15% \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0644\u0627\u0632\u0645\u0629 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0632\u0646 (\u0639\u062c\u0632 \u0637\u0641\u064a\u0641 \u064a\u062a\u0631\u0627\u0648\u062d \u0628\u064a\u0646 300 \u0648500 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629).<\/li>\n\n\n\n<li>\u0647\u0630\u0627 \u0627\u0644\u0639\u062c\u0632 \u0627\u0644\u0637\u0641\u064a\u0641 \u064a\u062c\u0628\u0631 \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u062e\u0632\u0646\u0629 \u0643\u0645\u0635\u062f\u0631 \u0637\u0627\u0642\u0629 \u0625\u0636\u0627\u0641\u064a.<\/li>\n\n\n\n<li>\u064a\u0636\u0645\u0646 \u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0645\u0642\u062a\u0631\u0646 \u0628\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0643\u062b\u0641 \u0644\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u062d\u0645\u0627\u064a\u0629 \u0648\u0646\u0645\u0648 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629\u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u062a\u062d\u0642\u064a\u0642 \u0647\u062f\u0641 \u0627\u0644\u0631\u0634\u0627\u0642\u0629 \u062f\u0648\u0646 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062d\u064a\u0648\u064a\u0629 \u0648\u0627\u0644\u0646\u0634\u0627\u0637.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">4. \u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0629 \u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u062a\u0648\u0642\u064a\u062a \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0648\u0642\u064a\u062a \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0648\u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0629 \u062a\u0646\u0627\u0648\u0628 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0647\u064a \u0623\u062f\u0648\u0627\u062a \u0645\u062a\u0642\u062f\u0645\u0629 \u0641\u064a \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646 \u0648\u062a\u0639\u0638\u064a\u0645 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0629 \u062a\u0646\u0627\u0648\u0628 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0639\u062a\u0645\u062f \u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0639\u0644\u0649 \u0631\u0628\u0637 \u0643\u0645\u064a\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u0644\u0643\u0629 \u0628\u0645\u0633\u062a\u0648\u0649 \u062c\u0647\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0628\u0630\u0648\u0644 \u062e\u0644\u0627\u0644 \u0627\u0644\u0623\u0633\u0628\u0648\u0639:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0623\u064a\u0627\u0645 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0639\u0627\u0644\u064a\u0629:<\/strong> \u064a\u064f\u0637\u0628\u0651\u0642 \u0641\u064a \u0627\u0644\u0623\u064a\u0627\u0645 \u0627\u0644\u062a\u064a \u062a\u062a\u0636\u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0643\u0628\u064a\u0631\u0629 \u0648\u0627\u0644\u0645\u062a\u0637\u0644\u0628\u0629 (\u0645\u062b\u0644 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0623\u0648 \u0627\u0644\u0638\u0647\u0631). \u062a\u064f\u0632\u0627\u062f \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0644\u0645\u0644\u0621 \u0645\u062e\u0627\u0632\u0646 \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646 \u0628\u0627\u0644\u0643\u0627\u0645\u0644\u060c \u0645\u0645\u0627 \u064a\u0648\u0641\u0631 \u0637\u0627\u0642\u0629 \u0627\u0646\u0641\u062c\u0627\u0631\u064a\u0629 \u0648\u062d\u064a\u0648\u064a\u0629 \u0641\u0627\u0626\u0642\u0629 \u0644\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u064a\u062d\u0641\u0632 \u0625\u0634\u0627\u0631\u0627\u062a \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/li>\n\n\n\n<li><strong>\u0623\u064a\u0627\u0645 \u0642\u0644\u064a\u0644\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a:<\/strong> \u064a\u064f\u0637\u0628\u0651\u064e\u0642 \u0641\u064a \u0627\u0644\u0623\u064a\u0627\u0645 \u0627\u0644\u062a\u064a \u062a\u062a\u0636\u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u062e\u0641\u064a\u0641\u0629\u060c \u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628\u060c \u0623\u0648 \u0627\u0644\u0631\u0627\u062d\u0629. \u064a\u062a\u0645 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0645\u0639 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0628\u0645\u0627 \u064a\u062a\u0646\u0627\u0633\u0628 \u0645\u0639 \u0630\u0644\u0643. \u0647\u0630\u0627 \u0627\u0644\u062a\u0642\u0644\u064a\u0644 \u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646 \u0645\u0646\u062e\u0641\u0636\u0629\u060c \u0645\u0645\u0627 \u064a\u0633\u0647\u0644 \u0639\u0644\u0649 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0645\u062e\u0627\u0632\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u062d\u0631\u0642\u0647\u0627 \u0643\u0648\u0642\u0648\u062f \u0623\u0633\u0627\u0633\u064a.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u062a\u0648\u0642\u064a\u062a \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u062d\u0648\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 (\u0646\u0627\u0641\u0630\u0629 \u0645\u0627 \u062d\u0648\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0648\u062c\u0628\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 (\u0642\u0628\u0644 2 \u0625\u0644\u0649 3 \u0633\u0627\u0639\u0627\u062a):<\/strong> \u064a\u062c\u0628 \u0623\u0646 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0645\u0639\u0642\u062f\u0629 \u0648\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0628\u0637\u064a\u0626\u0629 \u0627\u0644\u0647\u0636\u0645 \u0644\u0636\u0645\u0627\u0646 \u062a\u062f\u0641\u0642 \u0645\u0633\u062a\u0645\u0631 \u0644\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0648\u0627\u0644\u062c\u0644\u0648\u0643\u0648\u0632 \u0641\u064a \u0627\u0644\u062f\u0645 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 (\u0645\u062b\u0627\u0644: \u0635\u062f\u0631 \u062f\u062c\u0627\u062c \u0645\u0639 \u0623\u0631\u0632 \u0628\u0646\u064a \u0648\u0633\u0644\u0637\u0629).<\/li>\n\n\n\n<li><strong>\u0648\u062c\u0628\u0629 \u0627\u0644\u0648\u0642\u0648\u062f \u0627\u0644\u0641\u0648\u0631\u064a\u0629 (30-45 \u062f\u0642\u064a\u0642\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646):<\/strong> \u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0633\u0647\u0644\u0629 \u0627\u0644\u0647\u0636\u0645 \u0648\u0633\u0631\u064a\u0639\u0629 \u0627\u0644\u0627\u0645\u062a\u0635\u0627\u0635 \u0644\u0632\u064a\u0627\u062f\u0629 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 (\u0645\u062b\u0644: \u0645\u0648\u0632\u0629 \u0623\u0648 \u062a\u0645\u0631 \u0645\u0639 \u0645\u063a\u0631\u0641\u0629 \u0645\u0646 \u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646).<\/li>\n\n\n\n<li><strong>\u0648\u062c\u0628\u0629 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 (\u0646\u0627\u0641\u0630\u0629 \u0627\u0633\u062a\u0634\u0641\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a):<\/strong> \u0641\u064a \u063a\u0636\u0648\u0646 45 \u0625\u0644\u0649 90 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u062a\u0643\u0648\u0646 \u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062d\u0633\u0627\u0633\u0629 \u0644\u0644\u063a\u0627\u064a\u0629 \u0644\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646 (\u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646). \u064a\u0636\u0645\u0646 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0633\u0631\u064a\u0639\u0629 \u0627\u0644\u0627\u0645\u062a\u0635\u0627\u0635 \u0645\u0639 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0633\u0647\u0644 \u0627\u0644\u0647\u0636\u0645 \u062a\u0648\u0635\u064a\u0644 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0628\u0627\u0634\u0631\u0629 \u0625\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062c\u0647\u062f\u0629 \u0644\u0625\u0639\u0627\u062f\u0629 \u0628\u0646\u0627\u0621 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u062a\u0627\u0644\u0641\u0629 \u0628\u0633\u0631\u0639\u0629 \u0648\u062a\u062c\u062f\u064a\u062f \u0645\u062e\u0632\u0648\u0646 \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646 \u0627\u0644\u0645\u0641\u0642\u0648\u062f\u060c \u0645\u0645\u0627 \u064a\u0645\u0646\u0639 \u0627\u0644\u062e\u0645\u0648\u0644 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u062d\u064a\u0648\u064a\u0629.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">5. \u0627\u0644\u062a\u0631\u0637\u064a\u0628\u060c \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0645\u0639\u062f\u0646\u064a\u060c \u0648\u062f\u0648\u0631\u0647\u0645\u0627 \u0641\u064a \u0627\u0644\u062d\u064a\u0648\u064a\u0629 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0645\u0627\u0621 \u0647\u0648 \u0627\u0644\u0645\u0643\u0648\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0644\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 (\u064a\u0634\u0643\u0644 \u0627\u0644\u0645\u0627\u0621 \u062d\u0648\u0627\u0644\u064a 75% \u0645\u0646 \u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629). \u0648\u0623\u064a \u0627\u0646\u062e\u0641\u0627\u0636 \u0641\u064a \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062a\u0631\u0637\u064a\u0628 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u064a\u0624\u062b\u0631 \u0628\u0634\u0643\u0644 \u0641\u0648\u0631\u064a \u0648\u0633\u0644\u0628\u064a \u0639\u0644\u0649 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0627\u0644\u0630\u0647\u0646\u064a \u0648\u0627\u0644\u062d\u064a\u0648\u064a\u0629 \u0627\u0644\u0639\u0627\u0645\u0629.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u0641\u0633\u064a\u0648\u0644\u0648\u062c\u064a\u0627 \u0627\u0644\u062c\u0641\u0627\u0641 \u0648\u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0628\u062f\u0646\u064a<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0624\u062f\u064a \u0641\u0642\u062f\u0627\u0646 2% \u0641\u0642\u0637 \u0645\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u0634\u0643\u0644 \u0645\u0627\u0621 \u0646\u062a\u064a\u062c\u0629 \u0627\u0644\u062a\u0639\u0631\u0642 \u0625\u0644\u0649:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0646\u062e\u0641\u0627\u0636 \u0641\u064a \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0648\u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u064a\u062a\u0631\u0627\u0648\u062d \u0628\u064a\u0646 10% \u064820%.<\/li>\n\n\n\n<li>\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0628\u0633\u0628\u0628 \u0627\u0646\u062e\u0641\u0627\u0636 \u062d\u062c\u0645 \u0628\u0644\u0627\u0632\u0645\u0627 \u0627\u0644\u062f\u0645\u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0648\u064a\u062c\u0639\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u062a\u0628\u062f\u0648 \u0623\u0635\u0639\u0628 \u0648\u0623\u0643\u062b\u0631 \u0625\u0631\u0647\u0627\u0642\u064b\u0627.<\/li>\n\n\n\n<li>\u0639\u0645\u0644\u064a\u0627\u062a \u062a\u0639\u0627\u0641\u064a \u0623\u0628\u0637\u0623 \u0648\u062a\u0631\u0627\u0643\u0645 \u062d\u0645\u0636 \u0627\u0644\u0644\u0627\u0643\u062a\u064a\u0643 \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0645\u0645\u0627 \u064a\u0633\u0628\u0628 \u0623\u0644\u0645\u0627\u064b \u0645\u0633\u062a\u0645\u0631\u0627\u064b \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u0634\u0646\u062c\u0627\u062a.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u0627\u0644\u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0629 \u0627\u0644\u0645\u062b\u0644\u0649 \u0644\u0644\u062a\u0631\u0637\u064a\u0628<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0627\u0644\u0645\u0628\u0644\u063a \u0627\u0644\u064a\u0648\u0645\u064a \u0627\u0644\u0623\u0633\u0627\u0633\u064a<\/strong> \u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0644\u0634\u0631\u0628 3.5 \u0625\u0644\u0649 4.5 \u0644\u062a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u064a\u0648\u0645\u064a\u064b\u0627.<\/li>\n\n\n\n<li><strong>\u0645\u0639\u062f\u0644 \u0627\u0644\u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0623\u062b\u0646\u0627\u0621 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629:<\/strong> \u064a\u064f\u0646\u0635\u062d \u0628\u0634\u0631\u0628 200 \u0625\u0644\u0649 300 \u0645\u0644 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0643\u0644 15\u201320 \u062f\u0642\u064a\u0642\u0629 \u0623\u062b\u0646\u0627\u0621 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a.<\/li>\n\n\n\n<li><strong>\u062a\u062c\u062f\u064a\u062f \u0627\u0644\u0623\u0645\u0644\u0627\u062d \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 (\u0627\u0644\u0643\u0647\u0627\u0631\u0644):<\/strong> \u0639\u0646\u062f \u0627\u0644\u062a\u0639\u0631\u0642 \u0627\u0644\u0634\u062f\u064a\u062f\u060c \u064a\u0641\u0642\u062f \u0627\u0644\u062c\u0633\u0645 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class=\"wp-block-heading\">7. \u062a\u0635\u0645\u064a\u0645 \u0628\u0631\u0646\u0627\u0645\u062c \u062a\u063a\u0630\u064a\u0629 \u0639\u0645\u0644\u064a (\u0646\u0645\u0648\u0630\u062c \u0644\u064a\u0648\u0645 \u0643\u0627\u0645\u0644)<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0645\u0641\u0627\u0647\u064a\u0645 \u0627\u0644\u0646\u0638\u0631\u064a\u0629 \u0627\u0644\u0633\u0627\u0628\u0642\u0629\u060c \u0646\u0642\u062f\u0645 \u0646\u0645\u0648\u0630\u062c\u0627\u064b \u063a\u0630\u0627\u0626\u064a\u0627\u064b \u0639\u0645\u0644\u064a\u0627\u064b \u0648\u0645\u062a\u0648\u0627\u0632\u0646\u0627\u064b \u0645\u0635\u0645\u0645\u0627\u064b \u0644\u0631\u064a\u0627\u0636\u064a \u064a\u0632\u0646 80 \u0643\u062c\u0645\u060c \u064a\u0633\u0639\u0649 \u0644\u0628\u0646\u0627\u0621 \u062c\u0633\u0645 \u0631\u0634\u064a\u0642 \u0648\u0645\u0644\u064a\u0621 \u0628\u0627\u0644\u062d\u064a\u0648\u064a\u0629\u060c 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\u0648\u0631\u0634\u0629 \u0642\u0631\u0641\u0629 + \u062d\u0641\u0646\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0623\u0632\u0631\u0642 (\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629). \u0627\u0644\u0647\u062f\u0641 \u0627\u0644\u0641\u0633\u064a\u0648\u0644\u0648\u062c\u064a: \u062a\u0648\u0641\u064a\u0631 \u0628\u0631\u0648\u062a\u064a\u0646 \u0639\u0627\u0644\u064a \u0627\u0644\u062c\u0648\u062f\u0629 \u062c\u0646\u0628\u064b\u0627 \u0625\u0644\u0649 \u062c\u0646\u0628 \u0645\u0639 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u062f\u0639\u0645 \u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u0635\u0628\u0627\u062d\u064a\u0629\u060c \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629 \u0627\u0644\u062a\u064a \u062a\u0636\u0645\u0646 \u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0648\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u062b\u0627\u0628\u062a\u0629 \u0644\u0639\u062f\u0629 \u0633\u0627\u0639\u0627\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0627\u0644\u0648\u062c\u0628\u0629 \u0627\u0644\u062b\u0627\u0646\u064a\u0629: \u0627\u0644\u063a\u062f\u0627\u0621 (\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0648\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a)<\/strong> \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a: 200 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0635\u062f\u0631 \u062f\u062c\u0627\u062c \u0645\u0634\u0648\u064a + 150 \u062c\u0631\u0627\u0645 \u0623\u0631\u0632 \u0623\u0633\u0645\u0631 \u0645\u0637\u0628\u0648\u062e + \u0633\u0644\u0637\u0629 \u062e\u0636\u0631\u0627\u0621 \u0645\u0634\u0643\u0644\u0629 \u0643\u0628\u064a\u0631\u0629 (\u062e\u064a\u0627\u0631\u060c \u062e\u0633\u060c \u0633\u0628\u0627\u0646\u062e\u060c \u0628\u0631\u0648\u0643\u0644\u064a) \u0628\u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0632\u064a\u062a \u0632\u064a\u062a\u0648\u0646 \u0648\u0639\u0635\u064a\u0631 \u0644\u064a\u0645\u0648\u0646. \u0627\u0644\u0647\u062f\u0641 \u0627\u0644\u0641\u0633\u064a\u0648\u0644\u0648\u062c\u064a: \u062a\u0632\u0648\u064a\u062f \u0627\u0644\u062c\u0633\u0645 \u0628\u062c\u0631\u0639\u0629 \u0645\u0631\u0643\u0632\u0629 \u0645\u0646 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062a\u0648\u0627\u0632\u0646 \u0646\u064a\u062a\u0631\u0648\u062c\u064a\u0646\u064a \u0625\u064a\u062c\u0627\u0628\u064a \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u062f\u0642\u064a\u0642\u0629 (\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0645\u0639\u0627\u062f\u0646) \u0627\u0644\u062a\u064a \u062a\u062f\u0639\u0645 \u0627\u0644\u0639\u0645\u0644\u064a\u0627\u062a \u0627\u0644\u062d\u064a\u0648\u064a\u0629 \u0648\u0639\u0645\u0644\u064a\u0627\u062a \u0627\u0644\u0623\u064a\u0636.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0627\u0644\u0648\u062c\u0628\u0629 3: \u0648\u062c\u0628\u0629 \u0645\u0627 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 (\u0642\u0628\u0644 \u0628\u0633\u0627\u0639\u062a\u064a\u0646)<\/strong> \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a: 150 \u062c\u0631\u0627\u0645 \u0628\u0637\u0627\u0637\u0627 \u062d\u0644\u0648\u0629 \u0645\u0634\u0648\u064a\u0629 + 100 \u062c\u0631\u0627\u0645 \u062a\u0648\u0646\u0629 \u062e\u0641\u064a\u0641\u0629 \u0645\u0639\u0644\u0628\u0629 \u0641\u064a \u0627\u0644\u0645\u0627\u0621. \u0627\u0644\u0647\u062f\u0641 \u0627\u0644\u0641\u0633\u064a\u0648\u0644\u0648\u062c\u064a: \u0645\u0644\u0621 \u0645\u062e\u0627\u0632\u0646 \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646 \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0648\u0642\u0648\u062f \u0646\u0638\u064a\u0641 \u064a\u0645\u062a\u0635 \u0628\u0628\u0637\u0621 \u0644\u0645\u0646\u0639 \u0627\u0646\u0647\u064a\u0627\u0631 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0645\u0641\u0627\u062c\u0626 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0643\u062b\u0641.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 (\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0623\u062f\u0627\u0621)<\/strong> \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a: \u0644\u062a\u0631 \u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0645\u0645\u0632\u0648\u062c \u0628\u062e\u0645\u0633\u0629 \u063a\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0648\u0631\u0628\u0639 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0645\u0644\u062d \u0627\u0644\u0628\u062d\u0631 \u0639\u0627\u0644\u064a \u0627\u0644\u062c\u0648\u062f\u0629 (\u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0627\u0644\u0648\u062c\u0628\u0629 4: \u0648\u062c\u0628\u0629 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0641\u0648\u0631\u064a<\/strong> \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a: 1 \u0633\u0643\u0648\u0628 \u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646 \u0627\u0644\u0645\u0639\u0632\u0648\u0644 + \u0645\u0648\u0632\u0629 \u0643\u0628\u064a\u0631\u0629 \u0646\u0627\u0636\u062c\u0629 (\u062a\u0624\u0643\u0644 \u0645\u0628\u0627\u0634\u0631\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646) \u2190 \u064a\u0644\u064a\u0647\u0627 \u0628\u0639\u062f \u0633\u0627\u0639\u0629 \u0648\u062c\u0628\u0629 \u0643\u0627\u0645\u0644\u0629 \u062a\u062a\u0643\u0648\u0646 \u0645\u0646: 200 \u062c\u0631\u0627\u0645 \u0633\u0644\u0645\u0648\u0646 \u0645\u0634\u0648\u064a + 150 \u062c\u0631\u0627\u0645 \u0643\u064a\u0646\u0648\u0627 \u0645\u0633\u0644\u0648\u0642\u0629 + \u0647\u0644\u064a\u0648\u0646 \u0645\u0634\u0648\u064a. \u0627\u0644\u0647\u062f\u0641 \u0627\u0644\u0641\u0633\u064a\u0648\u0644\u0648\u062c\u064a: \u0627\u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0646\u0627\u0641\u0630\u0629 \u0627\u0633\u062a\u0634\u0641\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u0648\u0641\u064a\u0631 \u0628\u0631\u0648\u062a\u064a\u0646 \u0633\u0631\u064a\u0639 \u0644\u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0633\u0631\u064a\u0639\u0629 \u0644\u0631\u0641\u0639 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646 \u0648\u062a\u0648\u0635\u064a\u0644 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0625\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u064a\u0644\u064a\u0647\u0627 \u0648\u062c\u0628\u0629 \u063a\u0646\u064a\u0629 \u0628\u0623\u0648\u0645\u064a\u063a\u0627 3 \u0644\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u0633\u0631\u064a\u0639 \u0627\u0644\u0627\u0633\u062a\u0634\u0641\u0627\u0621 \u062d\u062a\u0649 \u064a\u0643\u0648\u0646 \u0627\u0644\u062c\u0633\u0645 \u0645\u0633\u062a\u0639\u062f\u064b\u0627 \u0628\u0643\u0627\u0645\u0644 \u062d\u064a\u0648\u064a\u062a\u0647 \u0644\u0644\u064a\u0648\u0645 \u0627\u0644\u062a\u0627\u0644\u064a.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">8. \u0623\u0641\u0636\u0644 \u0639\u0634\u0631\u0629 \u0623\u0637\u0639\u0645\u0629 \u0644\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u0639\u0644\u0649 \u0639\u0634\u0631\u0629 \u0623\u0637\u0639\u0645\u0629 \u062a\u0645\u0646\u062d \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0637\u0627\u0642\u0629 \u0639\u0627\u0644\u064a\u0629\u060c \u062a\u0628\u0646\u064a \u0639\u0636\u0644\u0627\u062a \u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0648\u062a\u0636\u0645\u0646 \u0646\u062d\u0627\u0641\u0629 \u0648\u062d\u064a\u0648\u064a\u0629 \u0645\u0633\u062a\u062f\u0627\u0645\u0629:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0635\u062f\u0631 \u0627\u0644\u062f\u062c\u0627\u062c:<\/strong> \u0627\u0644\u0645\u0635\u062f\u0631 \u0627\u0644\u0623\u0648\u0644 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0646\u0642\u064a \u0627\u0644\u062e\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0644\u0628\u0646\u0627\u0621 \u0648\u0625\u0635\u0644\u0627\u062d \u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/li>\n\n\n\n<li><strong>\u0634\u0648\u0641\u0627\u0646<\/strong> \u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0645\u0639\u0642\u062f\u0629 \u062a\u0648\u0641\u0631 \u0637\u0627\u0642\u0629 \u062b\u0627\u0628\u062a\u0629 \u0648\u0645\u0633\u062a\u0645\u0631\u0629 \u0637\u0648\u0627\u0644 \u0641\u062a\u0631\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li>\n\n\n\n<li><strong>\u0628\u064a\u0636 \u0643\u0627\u0645\u0644<\/strong> \u0627\u062c\u0645\u0639 \u0628\u064a\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0639\u0627\u0644\u064a 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\u0627\u0644\u0639\u0644\u0645\u064a \u0644\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u062f\u0642\u064a\u0642\u0629\u060c \u0648\u0627\u0644\u062a\u0648\u0642\u064a\u062a \u0627\u0644\u0630\u0643\u064a \u0644\u0644\u0645\u063a\u0630\u064a\u0627\u062a\u060c \u0648\u0627\u0644\u062a\u0631\u0637\u064a\u0628 \u0627\u0644\u0635\u0627\u0631\u0645 \u0647\u0648 \u0627\u0644\u0637\u0631\u064a\u0642 \u0627\u0644\u0648\u062d\u064a\u062f \u0648\u0627\u0644\u0623\u0643\u062b\u0631 \u0623\u0645\u0627\u0646\u064b\u0627 \u0644\u0628\u0646\u0627\u0621 \u0623\u062c\u0633\u0627\u0645 \u0645\u0646\u062d\u0648\u062a\u0629 \u0648\u0631\u0634\u064a\u0642\u0629 \u062f\u0648\u0646 \u0627\u0644\u062a\u0636\u062d\u064a\u0629 \u0628\u062d\u064a\u0648\u064a\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0648\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0637\u0627\u0642\u062a\u0647\u0645 \u0627\u0644\u0642\u0635\u0648\u0649.<\/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 Hashem Al-Oujaili 1. Introduction and Physiological Foundations of Building a Lean Body Sports nutrition holds a leading position in the system of physical performance and body recomposition. The modern concept of physique building is no longer limited to traditional muscular bulk accompanied by increased fat percentages; rather, the focus has shifted toward building [&hellip;]<\/p>\n","protected":false},"author":52,"featured_media":11230,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-11228","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\/11228","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=11228"}],"version-history":[{"count":0,"href":"https:\/\/nujumsahara.com\/ar\/wp-json\/wp\/v2\/posts\/11228\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nujumsahara.com\/ar\/wp-json\/wp\/v2\/media\/11230"}],"wp:attachment":[{"href":"https:\/\/nujumsahara.com\/ar\/wp-json\/wp\/v2\/media?parent=11228"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nujumsahara.com\/ar\/wp-json\/wp\/v2\/categories?post=11228"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nujumsahara.com\/ar\/wp-json\/wp\/v2\/tags?post=11228"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}