{"id":11878,"date":"2021-06-07T21:45:14","date_gmt":"2021-06-07T21:45:14","guid":{"rendered":"https:\/\/blog.metrobrazil.com\/ar\/?p=11878"},"modified":"2021-06-07T21:45:19","modified_gmt":"2021-06-07T21:45:19","slug":"%d8%b7%d8%b1%d9%82-%d8%a8%d8%b3%d9%8a%d8%b7%d8%a9-%d9%88%d8%b7%d8%a8%d9%8a%d8%b9%d9%8a%d8%a9-%d9%84%d9%84%d8%aa%d8%ae%d9%84%d8%b5-%d9%85%d9%86-%d9%85%d9%82%d8%a7%d8%a8%d8%b6-%d8%a7%d9%84%d8%ad%d8%a8","status":"publish","type":"post","link":"https:\/\/blog.metrobrazil.com\/ar\/%d8%b7%d8%b1%d9%82-%d8%a8%d8%b3%d9%8a%d8%b7%d8%a9-%d9%88%d8%b7%d8%a8%d9%8a%d8%b9%d9%8a%d8%a9-%d9%84%d9%84%d8%aa%d8%ae%d9%84%d8%b5-%d9%85%d9%86-%d9%85%d9%82%d8%a7%d8%a8%d8%b6-%d8%a7%d9%84%d8%ad%d8%a8\/","title":{"rendered":"\u0637\u0631\u0642 \u0628\u0633\u064a\u0637\u0629 \u0648\u0637\u0628\u064a\u0639\u064a\u0629 \u0644\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0645\u0642\u0627\u0628\u0636 \u0627\u0644\u062d\u0628"},"content":{"rendered":"<div class=\"sws_supernormalaction\"><button on=\"tap:superwebshare-lightbox\" class=\"superwebshare_normal_button1 superwebshare-button-lg superwebshare-button-default superwebshare_prompt superwebshare_button_svg\" style=\"color:#ffffff;background-color: #0a0202;\" ><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"superwebshare-svg\"  fill=\"currentColor\" viewBox=\"0 0 1000 1000\" stroke=\"currentColor\" stroke-width=\"0\"><path stroke-linecap=\"round\" stroke-linejoin=\"round\" d=\"M789.86,323.67c91.79,0,164.25-72.46,164.25-164.25S881.64,0,789.86,0S625.6,72.46,625.6,164.25c0,4.83,0,14.49,0,24.15L306.76,371.98c-24.15-24.15-57.97-33.82-96.62-33.82c-91.79,0-164.25,72.46-164.25,164.25s72.46,164.25,164.25,164.25c38.65,0,72.46-14.49,96.62-33.82L625.6,821.26c0,9.66,0,14.49,0,19.32c0,86.96,72.46,159.42,159.42,159.42s159.42-72.46,159.42-159.42s-67.63-159.42-154.59-159.42c-33.82,0-67.63,9.66-96.62,33.82L374.4,526.57c0-9.66,0-19.32,0-24.15s0-14.49,0-24.15l318.84-188.41C717.39,314.01,751.21,323.67,789.86,323.67z\" \/><\/svg><span>\u0634\u0627\u0631\u0643<\/span><\/button><\/div>\n<p class=\"has-text-align-center\"><strong><em>\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0627\u0633\u0645\u0647\u0627 \u0627\u0644\u0644\u0637\u064a\u0641 \u060c \u0648\u0644\u0643\u0646 \u0644\u064a\u0633 \u0647\u0646\u0627\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0644\u062a\u062d\u0628\u064a\u0647 \u0641\u064a \u0645\u0642\u0627\u0628\u0636 \u0627\u0644\u062d\u0628.<\/em><\/strong><\/p>\n\n\n\n<p>\u0645\u0642\u0627\u0628\u0636 \u0627\u0644\u062d\u0628 \u0647\u064a \u0627\u0633\u0645 \u0622\u062e\u0631 \u0644\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0632\u0627\u0626\u062f\u0629 \u0627\u0644\u062a\u064a \u062a\u062c\u0644\u0633 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a \u0627\u0644\u062e\u0635\u0631 \u0648\u062a\u062a\u062f\u0644\u0649 \u0645\u0646 \u0623\u0639\u0644\u0649 \u0627\u0644\u0628\u0646\u0637\u0627\u0644. \u0643\u0645\u0627 \u062a\u0639\u0631\u0641 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type=\"text\/javascript\"> jQuery('#footnote_plugin_tooltip_11878_1_1').tooltip({ tip: '#footnote_plugin_tooltip_text_11878_1_1', tipClass: 'footnote_tooltip', effect: 'fade', predelay: 0, fadeInSpeed: 200, delay: 400, fadeOutSpeed: 200, position: 'top center', relative: true, offset: [-7, 0], });<\/script>.<\/p>\n\n\n\n<p>\u0645\u0646 \u0623\u062c\u0644 \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0645\u0642\u0627\u0628\u0636 \u0627\u0644\u062d\u0628 \u0625\u0644\u0649 \u0627\u0644\u0623\u0628\u062f \u060c \u0633\u062a\u062d\u062a\u0627\u062c\u064a\u0646 \u0625\u0644\u0649 \u0625\u062c\u0631\u0627\u0621 \u062a\u063a\u064a\u064a\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0648\u0646\u0645\u0637 \u0627\u0644\u062d\u064a\u0627\u0629.<\/p>\n\n\n\n<p>\u0641\u064a\u0645\u0627 \u064a\u0644\u064a 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768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption>\u0627\u0628\u062a\u0639\u062f\u064a \u0639\u0646 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u063a\u0627\u0632\u064a\u0629 \u0644\u0623\u0646\u0647\u0627 \u0645\u0644\u064a\u0626\u0629 \u0628\u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0627\u0644\u0645\u0636\u0627\u0641\u0629<\/figcaption><\/figure>\n\n\n\n<p>\u0627\u0644\u0623\u0643\u0644 \u0627\u0644\u0635\u062d\u064a \u0647\u0648 \u0627\u0644\u0645\u0641\u062a\u0627\u062d \u0639\u0646\u062f\u0645\u0627 \u062a\u062d\u0627\u0648\u0644 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0623\u064a \u0645\u0646\u0637\u0642\u0629 \u0645\u0646 \u0627\u0644\u062c\u0633\u0645. \u064a\u0639\u062f \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631 \u0627\u0644\u0645\u0636\u0627\u0641 \u0623\u062d\u062f \u0623\u0641\u0636\u0644 \u0627\u0644\u0637\u0631\u0642 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'#footnote_plugin_tooltip_text_11878_1_2', tipClass: 'footnote_tooltip', effect: 'fade', predelay: 0, fadeInSpeed: 200, delay: 400, fadeOutSpeed: 200, position: 'top center', relative: true, offset: [-7, 0], });<\/script><\/p>\n\n\n\n<p>\u062a\u062d\u062a\u0648\u064a \u0627\u0644\u0645\u062d\u0644\u064a\u0627\u062a \u0645\u062b\u0644 \u0633\u0643\u0631 \u0627\u0644\u0645\u0627\u0626\u062f\u0629 \u0648\u0634\u0631\u0627\u0628 \u0627\u0644\u0630\u0631\u0629 \u0639\u0627\u0644\u064a \u0627\u0644\u0641\u0631\u0643\u062a\u0648\u0632 \u0648\u0627\u0644\u0639\u0633\u0644 \u0648\u0631\u062d\u064a\u0642 \u0627\u0644\u0623\u063a\u0627\u0641 \u0639\u0644\u0649 \u0633\u0643\u0631 \u0628\u0633\u064a\u0637 \u064a\u0633\u0645\u0649 \u0627\u0644\u0641\u0631\u0643\u062a\u0648\u0632.<\/p>\n\n\n\n<p>\u0623\u0638\u0647\u0631\u062a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a<span class=\"footnote_referrer\"><a role=\"button\" tabindex=\"0\" onclick=\"footnote_moveToReference_11878_1('footnote_plugin_reference_11878_1_3');\" onkeypress=\"footnote_moveToReference_11878_1('footnote_plugin_reference_11878_1_3');\" ><sup id=\"footnote_plugin_tooltip_11878_1_3\" class=\"footnote_plugin_tooltip_text\">[3]<\/sup><\/a><span id=\"footnote_plugin_tooltip_text_11878_1_3\" class=\"footnote_tooltip\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4093984\/<\/span><\/span><\/span><script type=\"text\/javascript\"> jQuery('#footnote_plugin_tooltip_11878_1_3').tooltip({ tip: '#footnote_plugin_tooltip_text_11878_1_3', tipClass: 'footnote_tooltip', effect: 'fade', predelay: 0, fadeInSpeed: 200, delay: 400, fadeOutSpeed: 200, position: 'top center', relative: true, offset: [-7, 0], });<\/script> \u0623\u0646 \u0627\u0644\u0641\u0631\u0643\u062a\u0648\u0632 \u060c \u0648\u062e\u0627\u0635\u0629 \u0645\u0646 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0645\u062d\u0644\u0627\u0629 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class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23282226<\/span><\/a><\/span><\/span><script type=\"text\/javascript\"> jQuery('#footnote_plugin_tooltip_11878_1_4').tooltip({ tip: '#footnote_plugin_tooltip_text_11878_1_4', tipClass: 'footnote_tooltip', effect: 'fade', predelay: 0, fadeInSpeed: 200, delay: 400, fadeOutSpeed: 200, position: 'top center', relative: true, offset: [-7, 0], });<\/script>.<\/p>\n\n\n\n<p>\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u060c \u0641\u0625\u0646 \u0625\u062f\u062e\u0627\u0644 \u0643\u0645\u064a\u0627\u062a \u0645\u0639\u062a\u062f\u0644\u0629 \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 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https:\/\/blog.metrobrazil.com\/ar\/wp-content\/uploads\/sites\/2\/2021\/06\/asparagus-fresh-green-asparagus-bunch-ready-cooking-white-old-wooden-background-top-view-copy-space-300x200.jpg 300w, https:\/\/blog.metrobrazil.com\/ar\/wp-content\/uploads\/sites\/2\/2021\/06\/asparagus-fresh-green-asparagus-bunch-ready-cooking-white-old-wooden-background-top-view-copy-space-768x512.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption>\u064a\u063a\u0637\u064a \u0627\u0644\u0647\u0644\u064a\u0648\u0646 \u062d\u0627\u062c\u0629 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0644\u0644\u0623\u0644\u064a\u0627\u0641<\/figcaption><\/figure>\n\n\n\n<p>\u0642\u062f \u062a\u0633\u0627\u0639\u062f\u0643 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 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'#footnote_plugin_tooltip_text_11878_1_5', tipClass: 'footnote_tooltip', effect: 'fade', predelay: 0, fadeInSpeed: 200, delay: 400, fadeOutSpeed: 200, position: 'top center', relative: true, offset: [-7, 0], });<\/script> \u0623\u0646 \u0627\u0644\u0634\u0639\u0648\u0631 \u0627\u0644\u0645\u0637\u0648\u0644 \u0628\u0627\u0644\u0634\u0628\u0639 \u0627\u0644\u0630\u064a \u062a\u062c\u0644\u0628\u0647 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u0633\u062a\u0647\u0644\u0643\u0647\u0627 \u0627\u0644\u0646\u0627\u0633 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u064a\u0648\u0645 \u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0628\u0627\u0644\u062a\u0627\u0644\u064a \u0625\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 .<\/p>\n\n\n\n<p>\u0623\u0638\u0647\u0631\u062a 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\u0632\u0627\u062f \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0645\u0646 \u0643\u0645\u064a\u0629 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u0627\u0644\u062a\u064a \u064a\u062a\u0646\u0627\u0648\u0644\u0648\u0646\u0647\u0627 \u0628\u0645\u0642\u062f\u0627\u0631 10 \u062c\u0631\u0627\u0645\u0627\u062a \u0641\u0642\u0637 \u064a\u0648\u0645\u064a\u064b\u0627 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u062e\u0645\u0633 \u0633\u0646\u0648\u0627\u062a \u060c \u0641\u0642\u062f\u0648\u0627 \u0641\u064a \u0627\u0644\u0645\u062a\u0648\u0633\u0637 3.7\u066a \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062d\u0634\u0648\u064a\u0629 \u060c \u0648\u0647\u064a \u0646\u0648\u0639 \u0636\u0627\u0631 \u0645\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646.<\/p>\n\n\n\n<p>\u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643 \u060c \u0639\u0627\u062f\u0629\u064b \u0645\u0627 \u062a\u0643\u0648\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u0645\u0644\u064a\u0626\u0629 \u0628\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u0641\u0647\u064a \u0645\u0641\u064a\u062f\u0629 \u0644\u0644\u0628\u0643\u062a\u064a\u0631\u064a\u0627 \u0627\u0644\u0635\u062f\u064a\u0642\u0629 \u0648\u0627\u0644\u0645\u0639\u0632\u0632\u0629 \u0644\u0644\u0635\u062d\u0629 \u0641\u064a \u0623\u0645\u0639\u0627\u0626\u0643<span class=\"footnote_referrer\"><a role=\"button\" tabindex=\"0\" onclick=\"footnote_moveToReference_11878_1('footnote_plugin_reference_11878_1_7');\" onkeypress=\"footnote_moveToReference_11878_1('footnote_plugin_reference_11878_1_7');\" ><sup id=\"footnote_plugin_tooltip_11878_1_7\" class=\"footnote_plugin_tooltip_text\">[7]<\/sup><\/a><span id=\"footnote_plugin_tooltip_text_11878_1_7\" class=\"footnote_tooltip\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3577372\/\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3577372\/<\/span><\/a><\/span><\/span><script type=\"text\/javascript\"> jQuery('#footnote_plugin_tooltip_11878_1_7').tooltip({ tip: '#footnote_plugin_tooltip_text_11878_1_7', tipClass: 'footnote_tooltip', effect: 'fade', predelay: 0, fadeInSpeed: 200, delay: 400, fadeOutSpeed: 200, position: 'top center', relative: true, offset: [-7, 0], });<\/script>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\">\u062a\u062d\u0631\u0643\u064a \u0637\u0648\u0627\u0644 \u0627\u0644\u064a\u0648\u0645<\/h2>\n\n\n\n<p>\u064a\u0639\u062f \u0625\u064a\u062c\u0627\u062f \u0637\u0631\u0642 \u0628\u0633\u064a\u0637\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u0631\u0642\u064a\u0646\u0647\u0627 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u064a\u0648\u0645 \u0637\u0631\u064a\u0642\u0629 \u0645\u0645\u062a\u0627\u0632\u0629 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0632\u0627\u0626\u062f\u0629 \u0641\u064a \u0627\u0644\u062c\u0633\u0645. \u0625\u0630 \u064a\u0639\u064a\u0634 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0623\u0646\u0645\u0627\u0637 \u062d\u064a\u0627\u0629 \u062a\u062a\u0633\u0645 \u0628\u0642\u0644\u0629 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0648\u0638\u0627\u0626\u0641 \u0645\u0643\u062a\u0628\u064a\u0629 \u062a\u062a\u0636\u0645\u0646 \u0627\u0644\u062c\u0644\u0648\u0633 \u0644\u0633\u0627\u0639\u0627\u062a \u0637\u0648\u064a\u0644\u0629 \u0645\u062a\u062a\u0627\u0644\u064a\u0629. \u062a\u0634\u064a\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u062c\u0644\u0648\u0633 \u0644\u0641\u062a\u0631\u0627\u062a \u0637\u0648\u064a\u0644\u0629 \u0644\u064a\u0633 \u062c\u064a\u062f\u064b\u0627 \u0644\u0635\u062d\u062a\u0643 \u0623\u0648 \u0644\u0645\u062d\u064a\u0637 \u0627\u0644\u062e\u0635\u0631 \u0644\u062f\u064a\u0643.<\/p>\n\n\n\n<p>\u0648\u062c\u062f\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u062a\u064a \u0623\u062c\u0631\u064a\u062a \u0639\u0644\u0649 276 \u0634\u062e\u0635\u064b\u0627 \u0623\u0646 \u0643\u0644 15 \u062f\u0642\u064a\u0642\u0629 \u0625\u0636\u0627\u0641\u064a\u0629 \u064a\u0645\u0636\u064a\u0647\u0627 \u0627\u0644\u0634\u062e\u0635 \u0628\u0648\u0636\u0639\u064a\u0629 \u0645\u0633\u062a\u0642\u0631\u0629 \u0645\u062b\u0644 \u0627\u0644\u062c\u0644\u0648\u0633 \u0623\u0648 \u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0632\u064a\u0627\u062f\u0629 \u062d\u062c\u0645 \u0627\u0644\u062e\u0635\u0631 \u0628\u0645\u0642\u062f\u0627\u0631 0.05 \u0628\u0648\u0635\u0629 (0.13 \u0633\u0645)<span class=\"footnote_referrer\"><a role=\"button\" tabindex=\"0\" onclick=\"footnote_moveToReference_11878_1('footnote_plugin_reference_11878_1_8');\" onkeypress=\"footnote_moveToReference_11878_1('footnote_plugin_reference_11878_1_8');\" ><sup id=\"footnote_plugin_tooltip_11878_1_8\" class=\"footnote_plugin_tooltip_text\">[8]<\/sup><\/a><span id=\"footnote_plugin_tooltip_text_11878_1_8\" class=\"footnote_tooltip\"><a href=\"http:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0054225\"><span class=\"footnote_url_wrap\">http:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0054225<\/span><\/a><\/span><\/span><script type=\"text\/javascript\"> jQuery('#footnote_plugin_tooltip_11878_1_8').tooltip({ tip: '#footnote_plugin_tooltip_text_11878_1_8', tipClass: 'footnote_tooltip', effect: 'fade', predelay: 0, fadeInSpeed: 200, delay: 400, fadeOutSpeed: 200, position: 'top center', relative: true, offset: [-7, 0], });<\/script>.<\/p>\n\n\n\n<figure class=\"wp-block-pullquote\"><blockquote><p>\u0646\u0635\u064a\u062d\u0629<\/p><cite>\u0625\u0646 \u062e\u0644\u0642 \u0639\u0627\u062f\u0629 \u0628\u0633\u064a\u0637\u0629 \u0645\u062b\u0644 \u0636\u0628\u0637 \u0639\u062f\u0627\u062f \u0627\u0644\u0648\u0642\u062a \u0643\u0644 \u0646\u0635\u0641 \u0633\u0627\u0639\u0629 \u0644\u0644\u0646\u0647\u0648\u0636 \u0648\u0627\u0644\u0645\u0634\u064a \u0625\u0644\u0649 \u0627\u0644\u0643\u0648\u0644\u0631 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0627\u0644\u0628\u0627\u0631\u062c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062d\u062f\u062b \u0641\u0631\u0642\u064b\u0627 \u0643\u0628\u064a\u0631\u064b\u0627 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646.<\/cite><\/blockquote><\/figure>\n\n\n\n<p>\u064a\u0639\u062f \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062a\u0637\u0628\u064a\u0642\u0627\u062a \u0627\u0644\u0645\u0648\u0628\u0627\u064a\u0644 \u0644\u0639\u062f \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0637\u0631\u064a\u0642\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u062a\u062a\u0628\u0639 \u0646\u0634\u0627\u0637\u0643 \u0648\u0645\u0639\u0631\u0641\u0629 \u0645\u0642\u062f\u0627\u0631 \u062a\u062d\u0631\u0643\u0643 \u062e\u0644\u0627\u0644 \u0627\u0644\u064a\u0648\u0645 \u0628\u0627\u0644\u0636\u0628\u0637.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\">\u062e\u0641\u0641\u064a \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631<\/h2>\n\n\n\n<p>\u0627\u0644\u0634\u0639\u0648\u0631 \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u0628\u0627\u0644\u062a\u0648\u062a\u0631 \u0644\u0647 \u062a\u0623\u062b\u064a\u0631 \u0633\u0644\u0628\u064a \u0639\u0644\u0649 \u0635\u062d\u062a\u0643 \u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0648\u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u060c \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062a\u0633\u0628\u0628 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646. \u0648\u0630\u0644\u0643 \u0644\u0623\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0625\u0646\u062a\u0627\u062c \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644. \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u0633\u0645 &#8220;\u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u062a\u0648\u062a\u0631&#8221; \u064a\u062a\u0645 \u0627\u0646\u062a\u0627\u062c \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u063a\u062f\u062f \u0627\u0644\u0643\u0638\u0631\u064a\u0629 \u0627\u0633\u062a\u062c\u0627\u0628\u0629\u064b \u0644\u0644\u0645\u0648\u0627\u0642\u0641 \u0627\u0644\u0639\u0635\u064a\u0628\u0629.<\/p>\n\n\n\n<p>\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0647\u0630\u0647 \u0648\u0638\u064a\u0641\u0629 \u0637\u0628\u064a\u0639\u064a\u0629 \u060c \u0625\u0644\u0627 \u0623\u0646 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0645\u0637\u0648\u0644 \u0648\u0627\u0644\u062a\u0639\u0631\u0636 \u0627\u0644\u0645\u0641\u0631\u0637 \u0644\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0628\u0628 \u0622\u062b\u0627\u0631\u064b\u0627 \u062c\u0627\u0646\u0628\u064a\u0629 \u063a\u064a\u0631 \u0645\u0631\u063a\u0648\u0628 \u0641\u064a\u0647\u0627 \u0645\u062b\u0644 \u0627\u0644\u0642\u0644\u0642 \u0648\u0627\u0644\u0635\u062f\u0627\u0639 \u0648\u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 <span class=\"footnote_referrer\"><a role=\"button\" tabindex=\"0\" onclick=\"footnote_moveToReference_11878_1('footnote_plugin_reference_11878_1_9');\" onkeypress=\"footnote_moveToReference_11878_1('footnote_plugin_reference_11878_1_9');\" ><sup id=\"footnote_plugin_tooltip_11878_1_9\" class=\"footnote_plugin_tooltip_text\">[9]<\/sup><\/a><span id=\"footnote_plugin_tooltip_text_11878_1_9\" class=\"footnote_tooltip\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22314561\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22314561<\/span><\/a><\/span><\/span><script type=\"text\/javascript\"> jQuery('#footnote_plugin_tooltip_11878_1_9').tooltip({ tip: '#footnote_plugin_tooltip_text_11878_1_9', tipClass: 'footnote_tooltip', effect: 'fade', predelay: 0, fadeInSpeed: 200, delay: 400, fadeOutSpeed: 200, position: 'top center', relative: true, offset: [-7, 0], });<\/script><\/p>\n\n\n\n<p>\u0625\u0630 \u0631\u0628\u0637\u062a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0628\u064a\u0646 \u0632\u064a\u0627\u062f\u0629 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u060c \u062e\u0627\u0635\u0629\u064b \u062d\u0648\u0644 \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0648\u0633\u0637 <span class=\"footnote_referrer\"><a role=\"button\" tabindex=\"0\" onclick=\"footnote_moveToReference_11878_1('footnote_plugin_reference_11878_1_10');\" onkeypress=\"footnote_moveToReference_11878_1('footnote_plugin_reference_11878_1_10');\" ><sup id=\"footnote_plugin_tooltip_11878_1_10\" class=\"footnote_plugin_tooltip_text\">[10]<\/sup><\/a><span id=\"footnote_plugin_tooltip_text_11878_1_10\" class=\"footnote_tooltip\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27345309\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27345309<\/span><\/a><\/span><\/span><script type=\"text\/javascript\"> jQuery('#footnote_plugin_tooltip_11878_1_10').tooltip({ tip: '#footnote_plugin_tooltip_text_11878_1_10', tipClass: 'footnote_tooltip', effect: 'fade', predelay: 0, fadeInSpeed: 200, delay: 400, fadeOutSpeed: 200, position: 'top center', relative: true, offset: [-7, 0], });<\/script><\/p>\n\n\n\n<p>\u0644\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0645\u0646\u0639 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u060c \u0631\u0643\u0632\u064a \u0639\u0644\u0649 \u0623\u0646\u0634\u0637\u0629 \u0645\u062b\u0644 \u0627\u0644\u064a\u0648\u062c\u0627 \u0648\u0627\u0644\u062a\u0623\u0645\u0644 \u0627\u0644\u062a\u064a \u062b\u0628\u062a \u0623\u0646\u0647\u0627 \u062a\u0642\u0644\u0644 \u0645\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644 <span class=\"footnote_referrer\"><a role=\"button\" tabindex=\"0\" onclick=\"footnote_moveToReference_11878_1('footnote_plugin_reference_11878_1_11');\" onkeypress=\"footnote_moveToReference_11878_1('footnote_plugin_reference_11878_1_11');\" ><sup id=\"footnote_plugin_tooltip_11878_1_11\" class=\"footnote_plugin_tooltip_text\">[11]<\/sup><\/a><span id=\"footnote_plugin_tooltip_text_11878_1_11\" class=\"footnote_tooltip\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3768222\/\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3768222\/<\/span><\/a><\/span><\/span><script type=\"text\/javascript\"> jQuery('#footnote_plugin_tooltip_11878_1_11').tooltip({ tip: '#footnote_plugin_tooltip_text_11878_1_11', tipClass: 'footnote_tooltip', effect: 'fade', predelay: 0, fadeInSpeed: 200, delay: 400, fadeOutSpeed: 200, position: 'top center', relative: true, offset: [-7, 0], });<\/script><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\">\u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"667\" src=\"https:\/\/blog.metrobrazil.com\/ar\/wp-content\/uploads\/sites\/2\/2021\/06\/fit-young-woman-lifting-barbells-looking-focused-working-out-gym.jpg\" alt=\"\" class=\"wp-image-11901\" srcset=\"https:\/\/blog.metrobrazil.com\/ar\/wp-content\/uploads\/sites\/2\/2021\/06\/fit-young-woman-lifting-barbells-looking-focused-working-out-gym.jpg 1000w, https:\/\/blog.metrobrazil.com\/ar\/wp-content\/uploads\/sites\/2\/2021\/06\/fit-young-woman-lifting-barbells-looking-focused-working-out-gym-300x200.jpg 300w, https:\/\/blog.metrobrazil.com\/ar\/wp-content\/uploads\/sites\/2\/2021\/06\/fit-young-woman-lifting-barbells-looking-focused-working-out-gym-768x512.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption>\u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646 \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0641\u064a \u062d\u0631\u0642 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0648\u0645\u0642\u0627\u0628\u0636 \u0627\u0644\u062d\u0628<\/figcaption><\/figure>\n\n\n\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0627\u0644\u0627\u0646\u062e\u0631\u0627\u0637 \u0641\u064a \u0623\u064a \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0641\u064a \u0641\u0642\u062f\u0627\u0646 \u0645\u0642\u0627\u0628\u0636 \u0627\u0644\u062d\u0628 \u060c \u0648\u0644\u0643\u0646 \u0625\u0636\u0627\u0641\u0629 \u062a\u062f\u0631\u064a\u0628 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0625\u0644\u0649 \u0631\u0648\u062a\u064a\u0646\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0641\u064a\u062f\u064b\u0627 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635. \u0625\u0646 \u0645\u0635\u0637\u0644\u062d\u0627\u062a \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u060c \u0648\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u060c \u0648\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u062a\u0628\u062f\u064a\u0644 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645. \u062a\u0639\u0646\u064a \u062c\u0645\u064a\u0639\u0647\u0627 \u0634\u062f \u0639\u0636\u0644\u0627\u062a\u0643 \u0648\u062a\u0639\u0631\u064a\u0636\u0647\u0627 \u0644\u0634\u0643\u0644 \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0644\u0628\u0646\u0627\u0621 \u0642\u0648\u062a\u0643.<\/p>\n\n\n\n<p>\u0628\u064a\u0646\u0645\u0627 \u062a\u062d\u0631\u0642 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0639\u0627\u062f\u0629\u064b \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u060c \u0641\u0625\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0647\u0632\u064a\u0644\u0629 \u0648\u062d\u0631\u0642 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0627\u062d\u0629.<\/p>\n\n\n\n<p>\u0644\u0642\u062f \u062b\u0628\u062a \u0623\u0646 \u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0641\u0639\u0627\u0644 \u062c\u062f\u064b\u0627 \u0641\u064a \u062d\u0631\u0642 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646. \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639 \u060c \u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u0623\u062c\u0631\u064a\u062a \u0639\u0644\u0649 97 \u0634\u062e\u0635\u064b\u0627 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u0633\u0645\u0646\u0629 \u0623\u0646 \u0645\u0632\u064a\u062c\u064b\u0627 \u0645\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0643\u0627\u0646 \u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0648\u062d\u062f\u0647\u0627<span class=\"footnote_referrer\"><a role=\"button\" tabindex=\"0\" onclick=\"footnote_moveToReference_11878_1('footnote_plugin_reference_11878_1_12');\" onkeypress=\"footnote_moveToReference_11878_1('footnote_plugin_reference_11878_1_12');\" ><sup id=\"footnote_plugin_tooltip_11878_1_12\" class=\"footnote_plugin_tooltip_text\">[12]<\/sup><\/a><span id=\"footnote_plugin_tooltip_text_11878_1_12\" class=\"footnote_tooltip\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3487794\/\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3487794\/<\/span><\/a><\/span><\/span><script type=\"text\/javascript\"> jQuery('#footnote_plugin_tooltip_11878_1_12').tooltip({ tip: '#footnote_plugin_tooltip_text_11878_1_12', tipClass: 'footnote_tooltip', effect: 'fade', predelay: 0, fadeInSpeed: 200, delay: 400, fadeOutSpeed: 200, position: 'top center', relative: true, offset: [-7, 0], });<\/script>.<\/p>\n\n\n\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u064a\u0645\u0646\u062d \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u062f\u0641\u0639\u0629 \u0637\u0641\u064a\u0641\u0629 \u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u064a\u0648\u0645<span class=\"footnote_referrer\"><a role=\"button\" tabindex=\"0\" onclick=\"footnote_moveToReference_11878_1('footnote_plugin_reference_11878_1_13');\" onkeypress=\"footnote_moveToReference_11878_1('footnote_plugin_reference_11878_1_13');\" ><sup id=\"footnote_plugin_tooltip_11878_1_13\" class=\"footnote_plugin_tooltip_text\">[13]<\/sup><\/a><span id=\"footnote_plugin_tooltip_text_11878_1_13\" class=\"footnote_tooltip\"><a href=\"http:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/02701367.2014.999190?journalCode=urqe20\"><span class=\"footnote_url_wrap\">http:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/02701367.2014.999190?journalCode=urqe20<\/span><\/a><\/span><\/span><script type=\"text\/javascript\"> jQuery('#footnote_plugin_tooltip_11878_1_13').tooltip({ tip: '#footnote_plugin_tooltip_text_11878_1_13', tipClass: 'footnote_tooltip', effect: 'fade', predelay: 0, fadeInSpeed: 200, delay: 400, fadeOutSpeed: 200, position: 'top center', relative: true, offset: [-7, 0], });<\/script><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\">\u0627\u062d\u0635\u0644\u064a \u0639\u0644\u0649 \u0648\u0642\u062a \u0643\u0627\u0641 \u0645\u0646 \u0627\u0644\u0646\u0648\u0645<\/h2>\n\n\n\n<p>\u0645\u062b\u0644 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u060c \u064a\u0624\u062f\u064a \u0639\u062f\u0645 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0642\u0633\u0637 \u0643\u0627\u0641\u064d \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646. \u0623\u0638\u0647\u0631\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0645\u062d\u0631\u0648\u0645\u064a\u0646 \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u064a\u0645\u064a\u0644\u0648\u0646 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0648\u0644\u062f\u064a\u0647\u0645 \u062f\u0647\u0648\u0646 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u062d\u0635\u0644\u0648\u0646 \u0639\u0644\u0649 \u0642\u0633\u0637 \u0643\u0627\u0641\u064d \u0645\u0646 \u0627\u0644\u0646\u0648\u0645.<\/p>\n\n\n\n<p>\u0648\u062c\u062f\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0627\u0628\u0639\u062a \u0623\u0643\u062b\u0631 \u0645\u0646 1000 \u0634\u062e\u0635 \u0644\u0645\u062f\u0629 \u062e\u0645\u0633 \u0633\u0646\u0648\u0627\u062a \u0623\u0646 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u0646\u0627\u0645\u0648\u0646 \u0623\u0642\u0644 \u0645\u0646 \u062e\u0645\u0633 \u0633\u0627\u0639\u0627\u062a \u0641\u064a \u0627\u0644\u0644\u064a\u0644\u0629 \u064a\u0643\u0648\u0646 \u0648\u0632\u0646\u0647\u0645 \u0623\u0643\u062b\u0631 \u0648\u0644\u062f\u064a\u0647\u0645 \u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0628\u0637\u0646 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u0646\u0627\u0645\u0648\u0646 \u0644\u0645\u062f\u0629 \u0633\u0628\u0639 \u0625\u0644\u0649 \u062b\u0645\u0627\u0646\u064a \u0633\u0627\u0639\u0627\u062a \u0641\u064a \u0627\u0644\u0644\u064a\u0644\u0629 <span class=\"footnote_referrer\"><a role=\"button\" tabindex=\"0\" onclick=\"footnote_moveToReference_11878_1('footnote_plugin_reference_11878_1_14');\" onkeypress=\"footnote_moveToReference_11878_1('footnote_plugin_reference_11878_1_14');\" ><sup id=\"footnote_plugin_tooltip_11878_1_14\" class=\"footnote_plugin_tooltip_text\">[14]<\/sup><\/a><span id=\"footnote_plugin_tooltip_text_11878_1_14\" class=\"footnote_tooltip\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2831422\/\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2831422\/<\/span><\/a><\/span><\/span><script type=\"text\/javascript\"> jQuery('#footnote_plugin_tooltip_11878_1_14').tooltip({ tip: '#footnote_plugin_tooltip_text_11878_1_14', tipClass: 'footnote_tooltip', effect: 'fade', predelay: 0, fadeInSpeed: 200, delay: 400, fadeOutSpeed: 200, position: 'top center', relative: true, offset: [-7, 0], });<\/script>.<\/p>\n\n\n\n<p>\u0643\u0645\u0627 \u062a\u0645 \u0631\u0628\u0637 \u0642\u0644\u0629 \u0627\u0644\u0646\u0648\u0645 \u0628\u0632\u064a\u0627\u062f\u0629 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a \u0648\u0627\u0644\u0633\u0645\u0646\u0629 \u0627\u0644\u0645\u0641\u0631\u0637\u0629<span class=\"footnote_referrer\"><a role=\"button\" tabindex=\"0\" onclick=\"footnote_moveToReference_11878_1('footnote_plugin_reference_11878_1_15');\" onkeypress=\"footnote_moveToReference_11878_1('footnote_plugin_reference_11878_1_15');\" ><sup id=\"footnote_plugin_tooltip_11878_1_15\" class=\"footnote_plugin_tooltip_text\">[15]<\/sup><\/a><span id=\"footnote_plugin_tooltip_text_11878_1_15\" class=\"footnote_tooltip\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18246976\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18246976<\/span><\/a><\/span><\/span><script type=\"text\/javascript\"> jQuery('#footnote_plugin_tooltip_11878_1_15').tooltip({ tip: '#footnote_plugin_tooltip_text_11878_1_15', tipClass: 'footnote_tooltip', effect: 'fade', predelay: 0, fadeInSpeed: 200, delay: 400, fadeOutSpeed: 200, position: 'top center', relative: true, offset: [-7, 0], });<\/script><\/p>\n\n\n\n<figure class=\"wp-block-pullquote\"><blockquote><p>\u0646\u0635\u064a\u062d\u0629<\/p><cite>\u0644\u0645\u0646\u0639 \u0646\u0641\u0633\u0643 \u0645\u0646 \u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0648\u0632\u0646 \u0628\u0633\u0628\u0628 \u0642\u0644\u0629 \u0627\u0644\u0646\u0648\u0645 \u060c \u062d\u0627\u0648\u0644\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0633\u0628\u0639 \u0625\u0644\u0649 \u062b\u0645\u0627\u0646\u064a \u0633\u0627\u0639\u0627\u062a \u0646\u0648\u0645 \u0645\u062a\u0648\u0627\u0635\u0644\u0629 \u0643\u0644 \u0644\u064a\u0644\u0629.<\/cite><\/blockquote><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\">\u0645\u0627\u0631\u0633\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645<\/h2>\n\n\n\n<p>\u0642\u062f \u064a\u0643\u0648\u0646 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0630\u064a \u064a\u0632\u0639\u062c\u0643 \u0623\u0643\u062b\u0631 \u0645\u0646 \u062c\u0633\u062f\u0643 \u0623\u0645\u0631\u064b\u0627 \u0645\u063a\u0631\u064a\u064b\u0627 \u060c \u0644\u0643\u0646 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062c\u0633\u0645 \u0643\u0644\u0647 \u0642\u062f \u064a\u0643\u0648\u0646 \u0637\u0631\u064a\u0642\u0629 \u0623\u0643\u062b\u0631 \u0641\u0627\u0639\u0644\u064a\u0629 \u0644\u062a\u0642\u0644\u064a\u0635 \u062d\u062c\u0645 \u0645\u0642\u0627\u0628\u0636 \u0627\u0644\u062d\u0628. \u0644\u0643\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0648\u0636\u0639\u064a \u0644\u064a\u0633 \u0637\u0631\u064a\u0642\u0629 \u062c\u062f\u064a\u0631\u0629 \u0628\u0627\u0644\u0627\u0647\u062a\u0645\u0627\u0645 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0639\u0646\u064a\u062f\u0629 \u0648\u0642\u062f \u062b\u0628\u062a \u0623\u0646\u0647 \u063a\u064a\u0631 \u0641\u0639\u0627\u0644 \u0641\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a <span class=\"footnote_referrer\"><a role=\"button\" tabindex=\"0\" onclick=\"footnote_moveToReference_11878_1('footnote_plugin_reference_11878_1_16');\" onkeypress=\"footnote_moveToReference_11878_1('footnote_plugin_reference_11878_1_16');\" ><sup id=\"footnote_plugin_tooltip_11878_1_16\" class=\"footnote_plugin_tooltip_text\">[16]<\/sup><\/a><span id=\"footnote_plugin_tooltip_text_11878_1_16\" class=\"footnote_tooltip\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21804427\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21804427<\/span><\/a><\/span><\/span><script type=\"text\/javascript\"> jQuery('#footnote_plugin_tooltip_11878_1_16').tooltip({ tip: '#footnote_plugin_tooltip_text_11878_1_16', tipClass: 'footnote_tooltip', effect: 'fade', predelay: 0, fadeInSpeed: 200, delay: 400, fadeOutSpeed: 200, position: 'top center', relative: true, offset: [-7, 0], });<\/script><\/p>\n\n\n\n<p>\u0623\u0641\u0636\u0644 \u0637\u0631\u064a\u0642\u0629 \u0644\u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0647\u064a \u062f\u0645\u062c \u062d\u0631\u0643\u0627\u062a \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0639\u062f\u062f \u0643\u0628\u064a\u0631 \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0648\u0642\u062a \u0648\u0627\u062d\u062f.<\/p>\n\n\n\n<p>\u0623\u0638\u0647\u0631\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u060c \u0645\u062b\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0648\u0631\u0628\u064a\u0632 \u0623\u0648 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062d\u0628\u0627\u0644 \u060c \u062a\u062d\u0631\u0642 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629 \u0645\u062b\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 <span class=\"footnote_referrer\"><a role=\"button\" tabindex=\"0\" onclick=\"footnote_moveToReference_11878_1('footnote_plugin_reference_11878_1_17');\" onkeypress=\"footnote_moveToReference_11878_1('footnote_plugin_reference_11878_1_17');\" ><sup id=\"footnote_plugin_tooltip_11878_1_17\" class=\"footnote_plugin_tooltip_text\">[17]<\/sup><\/a><span id=\"footnote_plugin_tooltip_text_11878_1_17\" class=\"footnote_tooltip\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24942174\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24942174<\/span><\/a><\/span><\/span><script type=\"text\/javascript\"> jQuery('#footnote_plugin_tooltip_11878_1_17').tooltip({ tip: '#footnote_plugin_tooltip_text_11878_1_17', tipClass: 'footnote_tooltip', effect: 'fade', predelay: 0, fadeInSpeed: 200, delay: 400, fadeOutSpeed: 200, position: 'top center', relative: true, offset: [-7, 0], });<\/script><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\">\u0632\u064a\u062f\u064a \u0645\u0646 \u062a\u0646\u0627\u0648\u0644\u0643 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"667\" src=\"https:\/\/blog.metrobrazil.com\/ar\/wp-content\/uploads\/sites\/2\/2021\/06\/uncooked-raw-beef-brisket-wooden-board.jpg\" alt=\"\" class=\"wp-image-11903\" srcset=\"https:\/\/blog.metrobrazil.com\/ar\/wp-content\/uploads\/sites\/2\/2021\/06\/uncooked-raw-beef-brisket-wooden-board.jpg 1000w, https:\/\/blog.metrobrazil.com\/ar\/wp-content\/uploads\/sites\/2\/2021\/06\/uncooked-raw-beef-brisket-wooden-board-300x200.jpg 300w, https:\/\/blog.metrobrazil.com\/ar\/wp-content\/uploads\/sites\/2\/2021\/06\/uncooked-raw-beef-brisket-wooden-board-768x512.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption>\u0627\u0644\u0644\u062d\u0648\u0645 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u062c\u0648\u062f\u0629<\/figcaption><\/figure>\n\n\n\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0625\u0636\u0627\u0641\u0629 \u0628\u0631\u0648\u062a\u064a\u0646 \u0639\u0627\u0644\u064a \u0627\u0644\u062c\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u062c\u0628\u0627\u062a\u0643 \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0632\u0646 \u0635\u062d\u064a. \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0639\u0644\u0649 \u0625\u0628\u0642\u0627\u0626\u0643 \u0634\u0628\u0639\u0629 \u0628\u064a\u0646 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0648\u0642\u062f \u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0631\u063a\u0628\u0629 \u0641\u064a \u062a\u0646\u0627\u0648\u0644\u0643 \u0644\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062e\u0641\u064a\u0641\u0629<span class=\"footnote_referrer\"><a role=\"button\" tabindex=\"0\" onclick=\"footnote_moveToReference_11878_1('footnote_plugin_reference_11878_1_18');\" onkeypress=\"footnote_moveToReference_11878_1('footnote_plugin_reference_11878_1_18');\" ><sup id=\"footnote_plugin_tooltip_11878_1_18\" class=\"footnote_plugin_tooltip_text\">[18]<\/sup><\/a><span id=\"footnote_plugin_tooltip_text_11878_1_18\" class=\"footnote_tooltip\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20847729\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20847729<\/span><\/a><\/span><\/span><script type=\"text\/javascript\"> jQuery('#footnote_plugin_tooltip_11878_1_18').tooltip({ tip: '#footnote_plugin_tooltip_text_11878_1_18', tipClass: 'footnote_tooltip', effect: 'fade', predelay: 0, fadeInSpeed: 200, delay: 400, fadeOutSpeed: 200, position: 'top center', relative: true, offset: [-7, 0], });<\/script>.<\/p>\n\n\n\n<p>\u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643 \u060c \u0623\u0638\u0647\u0631\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u0644\u0623\u0646\u0638\u0645\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0645\u0646 \u0627\u0644\u0623\u0646\u0638\u0645\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 <span class=\"footnote_referrer\"><a role=\"button\" tabindex=\"0\" onclick=\"footnote_moveToReference_11878_1('footnote_plugin_reference_11878_1_19');\" onkeypress=\"footnote_moveToReference_11878_1('footnote_plugin_reference_11878_1_19');\" ><sup id=\"footnote_plugin_tooltip_11878_1_19\" class=\"footnote_plugin_tooltip_text\">[19]<\/sup><\/a><span id=\"footnote_plugin_tooltip_text_11878_1_19\" class=\"footnote_tooltip\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23703835\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23703835<\/span><\/a><\/span><\/span><script type=\"text\/javascript\"> jQuery('#footnote_plugin_tooltip_11878_1_19').tooltip({ tip: '#footnote_plugin_tooltip_text_11878_1_19', tipClass: 'footnote_tooltip', effect: 'fade', predelay: 0, fadeInSpeed: 200, delay: 400, fadeOutSpeed: 200, position: 'top center', relative: true, offset: [-7, 0], });<\/script>.<\/p>\n\n\n\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u0642\u062f \u064a\u0633\u0627\u0639\u062f\u0643 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0639\u0627\u0644\u064a \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0632\u0646\u0643 \u0628\u0645\u062c\u0631\u062f \u0648\u0635\u0648\u0644\u0643 \u0625\u0644\u0649 \u0647\u062f\u0641\u0643 <span class=\"footnote_referrer\"><a role=\"button\" tabindex=\"0\" onclick=\"footnote_moveToReference_11878_1('footnote_plugin_reference_11878_1_20');\" onkeypress=\"footnote_moveToReference_11878_1('footnote_plugin_reference_11878_1_20');\" ><sup id=\"footnote_plugin_tooltip_11878_1_20\" class=\"footnote_plugin_tooltip_text\">[20]<\/sup><\/a><span id=\"footnote_plugin_tooltip_text_11878_1_20\" class=\"footnote_tooltip\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24675714\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24675714<\/span><\/a><\/span><\/span><script type=\"text\/javascript\"> jQuery('#footnote_plugin_tooltip_11878_1_20').tooltip({ tip: '#footnote_plugin_tooltip_text_11878_1_20', tipClass: 'footnote_tooltip', effect: 'fade', predelay: 0, fadeInSpeed: 200, delay: 400, fadeOutSpeed: 200, position: 'top center', relative: true, offset: [-7, 0], });<\/script><\/p>\n\n\n\n<p>\u0642\u062f \u064a\u0633\u0627\u0639\u062f \u062a\u0636\u0645\u064a\u0646 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u062c\u0648\u062f\u0629 \u0645\u062b\u0644 \u0627\u0644\u0628\u064a\u0636 \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0630\u0648\u0631 \u0648\u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a \u0648\u0627\u0644\u0645\u0623\u0643\u0648\u0644\u0627\u062a \u0627\u0644\u0628\u062d\u0631\u064a\u0629 \u0648\u0627\u0644\u062f\u0648\u0627\u062c\u0646 \u0648\u0627\u0644\u0644\u062d\u0648\u0645 \u0641\u064a \u0648\u062c\u0628\u0627\u062a\u0643 \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0632\u0627\u0626\u062f\u0629 \u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0645\u0642\u0627\u0628\u0636 \u0627\u0644\u062d\u0628.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\">\u0623\u0643\u062b\u0631\u064a \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/h2>\n\n\n\n<p>\u064a\u062a\u0645 \u062a\u0639\u0631\u064a\u0641 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0623\u0648 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0639\u0644\u0649 \u0623\u0646\u0647\u0627 \u0623\u064a \u0646\u0634\u0627\u0637 \u064a\u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629 \u0645\u0646 \u0627\u0644\u0632\u0645\u0646. \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0632\u0627\u0626\u062f\u0629 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0646\u062d\u064a\u0641 \u0645\u0642\u0627\u0628\u0636 \u0627\u0644\u062d\u0628<span class=\"footnote_referrer\"><a role=\"button\" tabindex=\"0\" onclick=\"footnote_moveToReference_11878_1('footnote_plugin_reference_11878_1_21');\" onkeypress=\"footnote_moveToReference_11878_1('footnote_plugin_reference_11878_1_21');\" ><sup id=\"footnote_plugin_tooltip_11878_1_21\" class=\"footnote_plugin_tooltip_text\">[21]<\/sup><\/a><span id=\"footnote_plugin_tooltip_text_11878_1_21\" class=\"footnote_tooltip\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3630467\/\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3630467\/<\/span><\/a><\/span><\/span><script type=\"text\/javascript\"> jQuery('#footnote_plugin_tooltip_11878_1_21').tooltip({ tip: '#footnote_plugin_tooltip_text_11878_1_21', tipClass: 'footnote_tooltip', effect: 'fade', predelay: 0, fadeInSpeed: 200, delay: 400, fadeOutSpeed: 200, position: 'top center', relative: true, offset: [-7, 0], });<\/script>.<\/p>\n\n\n\n<p>\u064a\u0634\u0639\u0631 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u0628\u0627\u0644\u062e\u0648\u0641 \u0645\u0646 \u0627\u0644\u0637\u0628\u064a\u0639\u0629 \u0627\u0644\u0634\u062f\u064a\u062f\u0629 \u0644\u0628\u0639\u0636 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u060c \u0645\u062b\u0644 \u0627\u0644\u062f\u0648\u0631\u0627\u0646 \u0623\u0648 \u0627\u0644\u062c\u0631\u064a. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0647\u0646\u0627\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 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\u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629.<\/p>\n\n\n\n<p>\u064a\u0648\u0635\u064a \u062e\u0628\u0631\u0627\u0621 \u0645\u062b\u0644 \u0645\u0631\u0627\u0643\u0632 \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0648\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646\u0647\u0627 \u0628\u0645\u0627 \u0644\u0627 \u064a\u0642\u0644 \u0639\u0646 150 \u062f\u0642\u064a\u0642\u0629 \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u0634\u062f\u0629. \u0647\u0630\u0627 \u062d\u0648\u0627\u0644\u064a 20 \u062f\u0642\u064a\u0642\u0629 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 <span class=\"footnote_referrer\"><a role=\"button\" tabindex=\"0\" onclick=\"footnote_moveToReference_11878_1('footnote_plugin_reference_11878_1_22');\" onkeypress=\"footnote_moveToReference_11878_1('footnote_plugin_reference_11878_1_22');\" ><sup id=\"footnote_plugin_tooltip_11878_1_22\" class=\"footnote_plugin_tooltip_text\">[22]<\/sup><\/a><span id=\"footnote_plugin_tooltip_text_11878_1_22\" class=\"footnote_tooltip\"><a href=\"https:\/\/www.cdc.gov\/cancer\/dcpc\/prevention\/policies_practices\/physical_activity\/guidelines.htm\"><span class=\"footnote_url_wrap\">https:\/\/www.cdc.gov\/cancer\/dcpc\/prevention\/policies_practices\/physical_activity\/guidelines.htm<\/span><\/a><\/span><\/span><script type=\"text\/javascript\"> jQuery('#footnote_plugin_tooltip_11878_1_22').tooltip({ tip: '#footnote_plugin_tooltip_text_11878_1_22', tipClass: 'footnote_tooltip', effect: 'fade', predelay: 0, fadeInSpeed: 200, delay: 400, fadeOutSpeed: 200, position: 'top center', relative: true, offset: [-7, 0], });<\/script><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\">\u0627\u0634\u0631\u0628\u064a \u0627\u0644\u0645\u0627\u0621 \u0644\u062a\u062d\u0627\u0641\u0638\u064a \u0639\u0644\u0649 \u0631\u0637\u0648\u0628\u062a\u0643 \u0639\u0627\u0644\u064a\u0629<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"668\" src=\"https:\/\/blog.metrobrazil.com\/ar\/wp-content\/uploads\/sites\/2\/2021\/06\/female-runner-sportswear-drinks-water-training-stadium-woman-doing-stretching-exercise-before-running-outdoor-arena.jpg\" alt=\"\" class=\"wp-image-11902\" srcset=\"https:\/\/blog.metrobrazil.com\/ar\/wp-content\/uploads\/sites\/2\/2021\/06\/female-runner-sportswear-drinks-water-training-stadium-woman-doing-stretching-exercise-before-running-outdoor-arena.jpg 1000w, https:\/\/blog.metrobrazil.com\/ar\/wp-content\/uploads\/sites\/2\/2021\/06\/female-runner-sportswear-drinks-water-training-stadium-woman-doing-stretching-exercise-before-running-outdoor-arena-300x200.jpg 300w, https:\/\/blog.metrobrazil.com\/ar\/wp-content\/uploads\/sites\/2\/2021\/06\/female-runner-sportswear-drinks-water-training-stadium-woman-doing-stretching-exercise-before-running-outdoor-arena-768x513.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption>\u0627\u0644\u0645\u0627\u0621 \u0647\u0648 \u0623\u0641\u0636\u0644 \u0633\u0627\u0626\u0644 \u0644\u0644\u0634\u0631\u0628 \u0641\u064a \u0643\u0644 \u0627\u0644\u0627\u0648\u0642\u0627\u062a<\/figcaption><\/figure>\n\n\n\n<p>\u0625\u0646 \u062a\u0631\u0637\u064a\u0628 \u062c\u0633\u0645\u0643 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0623\u0645\u0631 \u0644\u0627 \u0628\u062f \u0645\u0646\u0647 \u0644\u0635\u062d\u0629 \u0645\u062b\u0627\u0644\u064a\u0629. \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0627\u0644\u0645\u0627\u0621 \u0647\u0648 \u0623\u0641\u0636\u0644 \u0633\u0627\u0626\u0644 \u0644\u0644\u0634\u0631\u0628 \u060c \u064a\u0645\u064a\u0644 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u0625\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0645\u062d\u0644\u0627\u0629 \u0645\u062b\u0644 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0648\u0627\u0644\u0634\u0627\u064a \u0648\u0627\u0644\u0639\u0635\u064a\u0631 \u0639\u0646\u062f\u0645\u0627 \u064a\u0634\u0639\u0631\u0648\u0646 \u0628\u0627\u0644\u0639\u0637\u0634. \u062a\u062a\u0631\u0627\u0643\u0645 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0627\u0644\u0633\u0643\u0631 \u0627\u0644\u0645\u0648\u062c\u0648\u062f \u0641\u064a \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0645\u062d\u0644\u0627\u0629 \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062a\u0633\u0628\u0628 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 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class=\"footnote_plugin_tooltip_text\">[23]<\/sup><\/a><span id=\"footnote_plugin_tooltip_text_11878_1_23\" class=\"footnote_tooltip\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26755505\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26755505<\/span><\/a><\/span><\/span><script type=\"text\/javascript\"> jQuery('#footnote_plugin_tooltip_11878_1_23').tooltip({ tip: '#footnote_plugin_tooltip_text_11878_1_23', tipClass: 'footnote_tooltip', effect: 'fade', predelay: 0, fadeInSpeed: 200, delay: 400, fadeOutSpeed: 200, position: 'top center', relative: true, offset: [-7, 0], });<\/script>.<\/p>\n\n\n\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u0644\u064a\u0633 \u0644\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0633\u0627\u0626\u0644\u0629 \u0646\u0641\u0633 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0639\u0644\u0649 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class=\"footnote_url_wrap\">https:\/\/jamanetwork.com\/journals\/jama\/fullarticle\/199317<\/span><\/a><\/span><\/span><script type=\"text\/javascript\"> jQuery('#footnote_plugin_tooltip_11878_1_24').tooltip({ tip: '#footnote_plugin_tooltip_text_11878_1_24', tipClass: 'footnote_tooltip', effect: 'fade', predelay: 0, fadeInSpeed: 200, delay: 400, fadeOutSpeed: 200, position: 'top center', relative: true, offset: [-7, 0], });<\/script>. \u0644\u0630\u0627 \u0628\u062f\u0644\u064b\u0627 \u0645\u0646 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0633\u0643\u0631\u064a\u0629 \u060c \u0631\u0637\u0628\u064a \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0645\u0627\u0621 \u0627\u0644\u0639\u0627\u062f\u064a \u0623\u0648 \u0627\u0644\u0641\u0648\u0627\u0631 \u0623\u0648 \u0627\u0644\u0634\u0627\u064a \u063a\u064a\u0631 \u0627\u0644\u0645\u062d\u0644\u0649.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\">\u0642\u0648\u0645\u064a \u0628\u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629 \u0644\u062d\u0645\u064a\u062a\u0643<\/h2>\n\n\n\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0627\u0633\u062a\u0628\u062f\u0627\u0644 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0643\u0631\u0631\u0629 \u0645\u062b\u0644 \u0627\u0644\u062e\u0628\u0632 \u0627\u0644\u0623\u0628\u064a\u0636 \u0648\u0627\u0644\u0645\u0639\u0643\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0623\u0628\u064a\u0636 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629 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\u0643\u0645\u064a\u0627\u062a \u0623\u0642\u0644. \u0648\u0630\u0644\u0643 \u0644\u0623\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629 \u064a\u062a\u0645 \u0647\u0636\u0645\u0647\u0627 \u0628\u0634\u0643\u0644 \u0623\u0628\u0637\u0623 \u0628\u0633\u0628\u0628 \u0645\u062d\u062a\u0648\u0627\u0647\u0627 \u0627\u0644\u0639\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641.<\/p>\n\n\n\n<p>\u0623\u0638\u0647\u0631\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u062a\u0636\u0645\u064a\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646 \u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0646\u062d\u064a\u0641 \u0645\u0642\u0627\u0628\u0636 \u0627\u0644\u062d\u0628 <span class=\"footnote_referrer\"><a role=\"button\" tabindex=\"0\" onclick=\"footnote_moveToReference_11878_1('footnote_plugin_reference_11878_1_25');\" onkeypress=\"footnote_moveToReference_11878_1('footnote_plugin_reference_11878_1_25');\" ><sup id=\"footnote_plugin_tooltip_11878_1_25\" class=\"footnote_plugin_tooltip_text\">[25]<\/sup><\/a><span id=\"footnote_plugin_tooltip_text_11878_1_25\" class=\"footnote_tooltip\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27030531\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27030531<\/span><\/a><\/span><\/span><script type=\"text\/javascript\"> jQuery('#footnote_plugin_tooltip_11878_1_25').tooltip({ tip: '#footnote_plugin_tooltip_text_11878_1_25', tipClass: 'footnote_tooltip', effect: 'fade', predelay: 0, fadeInSpeed: 200, delay: 400, fadeOutSpeed: 200, position: 'top center', relative: true, offset: [-7, 0], });<\/script><\/p>\n\n\n\n<p>\u064a\u0639\u062f \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0643\u0631\u0631\u0629 \u0637\u0631\u064a\u0642\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0645\u0642\u0627\u0628\u0636 \u0627\u0644\u062d\u0628.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-hiit\">\u062c\u0631\u0628\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u062a\u0642\u0637\u0639\u0629 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 (HIIT)<\/h2>\n\n\n\n<p>\u0642\u062f \u064a\u0643\u0648\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 (HIIT) \u0623\u062d\u062f \u0623\u0643\u062b\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u0639\u0627\u0644\u064a\u0629 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645. \u062a\u062a\u0636\u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u062f\u0641\u0639\u0627\u062a \u0642\u0635\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0643\u062b\u0641\u0629 \u060c \u062a\u0644\u064a\u0647\u0627 \u0641\u062a\u0631\u0629 \u0646\u0642\u0627\u0647\u0629. \u0647\u0630\u0647 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0633\u0631\u064a\u0639\u0629 \u0648\u0641\u0639\u0627\u0644\u0629 \u060c \u0648\u0642\u062f \u0623\u0638\u0647\u0631\u062a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646\u0647\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645. \u0641\u0642\u062f \u0648\u062c\u062f\u062a \u0645\u0631\u0627\u062c\u0639\u0629 \u062d\u062f\u064a\u062b\u0629 \u0644\u0640 18 \u062f\u0631\u0627\u0633\u0629 \u0634\u0645\u0644\u062a \u0623\u0643\u062b\u0631 \u0645\u0646 800 \u0634\u062e\u0635 \u0623\u0646 \u062a\u0645\u0631\u064a\u0646 HIIT \u0643\u0627\u0646 \u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u062f\u0647\u0648\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0627\u0644\u0631\u0626\u0648\u064a\u0629 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629 \u0627\u0644\u0645\u0633\u062a\u0645\u0631\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 <span class=\"footnote_referrer\"><a role=\"button\" tabindex=\"0\" onclick=\"footnote_moveToReference_11878_1('footnote_plugin_reference_11878_1_26');\" onkeypress=\"footnote_moveToReference_11878_1('footnote_plugin_reference_11878_1_26');\" ><sup id=\"footnote_plugin_tooltip_11878_1_26\" class=\"footnote_plugin_tooltip_text\">[26]<\/sup><\/a><span id=\"footnote_plugin_tooltip_text_11878_1_26\" class=\"footnote_tooltip\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5598019\/\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5598019\/<\/span><\/a><\/span><\/span><script type=\"text\/javascript\"> jQuery('#footnote_plugin_tooltip_11878_1_26').tooltip({ tip: '#footnote_plugin_tooltip_text_11878_1_26', tipClass: 'footnote_tooltip', effect: 'fade', predelay: 0, fadeInSpeed: 200, delay: 400, fadeOutSpeed: 200, position: 'top center', relative: true, offset: [-7, 0], });<\/script>.&nbsp;<\/p>\n\n\n\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u062b\u0628\u062a \u0623\u0646 HIIT \u0623\u062f\u0627\u0629 \u0642\u0648\u064a\u0629 \u0636\u062f <a href=\"https:\/\/blog.metrobrazil.com\/ar\/%d9%86%d8%b5%d8%a7%d8%a6%d8%ad-%d9%84%d9%84%d8%ad%d8%b5%d9%88%d9%84-%d8%b9%d9%84%d9%89-%d8%a8%d8%b7%d9%86-%d9%85%d8%b3%d8%b7%d8%ad%d8%a9\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646<\/a>. \u0625\u0630 \u0648\u062c\u062f\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u062a\u064a \u0634\u0645\u0644\u062a 39 \u0627\u0645\u0631\u0623\u0629 \u0623\u0646 \u0625\u0636\u0627\u0641\u0629 HIIT \u0625\u0644\u0649 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0643\u0627\u0646\u062a \u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a \u0648\u062d\u062f\u0647 <span class=\"footnote_referrer\"><a role=\"button\" tabindex=\"0\" onclick=\"footnote_moveToReference_11878_1('footnote_plugin_reference_11878_1_27');\" onkeypress=\"footnote_moveToReference_11878_1('footnote_plugin_reference_11878_1_27');\" ><sup id=\"footnote_plugin_tooltip_11878_1_27\" class=\"footnote_plugin_tooltip_text\">[27]<\/sup><\/a><span id=\"footnote_plugin_tooltip_text_11878_1_27\" class=\"footnote_tooltip\"><span class=\"footnote_url_wrap\">https:\/\/www.minervamedica.it\/en\/journals\/sports-med-physical-fitness\/article.php?cod=R40Y2016N04A0483<\/span><\/span><\/span><script type=\"text\/javascript\"> jQuery('#footnote_plugin_tooltip_11878_1_27').tooltip({ tip: '#footnote_plugin_tooltip_text_11878_1_27', tipClass: 'footnote_tooltip', effect: 'fade', predelay: 0, fadeInSpeed: 200, delay: 400, fadeOutSpeed: 200, position: 'top center', relative: true, offset: [-7, 0], });<\/script>.<\/p>\n\n\n\n<p>\u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643 \u060c \u0641\u0625\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u062a\u062d\u0631\u0642 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0641\u062a\u0631\u0629 \u0632\u0645\u0646\u064a\u0629 \u0642\u0635\u064a\u0631\u0629 \u060c \u0645\u0645\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0643 \u0644\u0646 \u062a\u0643\u0648\u0646\u064a \u0645\u0636\u0637\u0631\u0629 \u0644\u0642\u0636\u0627\u0621 \u0633\u0627\u0639\u0627\u062a \u0637\u0648\u064a\u0644\u0629 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 <span class=\"footnote_referrer\"><a role=\"button\" tabindex=\"0\" onclick=\"footnote_moveToReference_11878_1('footnote_plugin_reference_11878_1_28');\" onkeypress=\"footnote_moveToReference_11878_1('footnote_plugin_reference_11878_1_28');\" ><sup id=\"footnote_plugin_tooltip_11878_1_28\" class=\"footnote_plugin_tooltip_text\">[28]<\/sup><\/a><span id=\"footnote_plugin_tooltip_text_11878_1_28\" class=\"footnote_tooltip\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25162652\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25162652<\/span><\/a><\/span><\/span><script type=\"text\/javascript\"> jQuery('#footnote_plugin_tooltip_11878_1_28').tooltip({ tip: '#footnote_plugin_tooltip_text_11878_1_28', tipClass: 'footnote_tooltip', effect: 'fade', predelay: 0, fadeInSpeed: 200, delay: 400, fadeOutSpeed: 200, position: 'top center', relative: true, offset: [-7, 0], });<\/script><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--1\">\u0645\u0634\u062f\u0627\u062a \u0627\u0644\u062e\u0635\u0631: \u0627\u0644\u062d\u0644 \u0627\u0644\u0633\u0631\u064a\u0639 \u0648\u0627\u0644\u0641\u0639\u0627\u0644<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/blog.metrobrazil.com\/ar\/wp-content\/uploads\/sites\/2\/2021\/06\/woman-pulling-off-fold-fat-her-waist-closeup-1-1024x683.jpg\" alt=\"\" class=\"wp-image-11904\" srcset=\"https:\/\/blog.metrobrazil.com\/ar\/wp-content\/uploads\/sites\/2\/2021\/06\/woman-pulling-off-fold-fat-her-waist-closeup-1-1024x683.jpg 1024w, https:\/\/blog.metrobrazil.com\/ar\/wp-content\/uploads\/sites\/2\/2021\/06\/woman-pulling-off-fold-fat-her-waist-closeup-1-300x200.jpg 300w, https:\/\/blog.metrobrazil.com\/ar\/wp-content\/uploads\/sites\/2\/2021\/06\/woman-pulling-off-fold-fat-her-waist-closeup-1-768x512.jpg 768w, https:\/\/blog.metrobrazil.com\/ar\/wp-content\/uploads\/sites\/2\/2021\/06\/woman-pulling-off-fold-fat-her-waist-closeup-1.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>\u0627\u0644\u062d\u0644\u0648\u0644 \u0627\u0644\u0645\u0630\u0643\u0648\u0631\u0629 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0647\u064a \u062d\u0644\u0648\u0644 \u062a\u062a\u0637\u0644\u0628 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0648\u0627\u0644\u0627\u0633\u062a\u062b\u0645\u0627\u0631 \u0641\u064a \u0627\u0644\u062c\u0647\u062f \u0648\u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u0648\u0642\u062a.  \u0648\u0644\u0643\u0646 \u0644\u0644\u062d\u0644\u0648\u0644 \u0627\u0644\u0633\u0631\u064a\u0639\u0629 \u0648\u0627\u0644\u0641\u0639\u0627\u0644\u0629 \u064a\u0645\u0643\u0646\u0643 \u062f\u0627\u0626\u0645\u0627\u064b \u0627\u0633\u062a\u0639\u0645\u0627\u0644 \u0627\u0644\u0645\u0634\u062f\u0627\u062a, \u062d\u062a\u0649 \u0628\u0639\u062f \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0645\u0642\u0627\u0628\u0636 \u0627\u0644\u062d\u0628 \u062a\u0628\u0642\u0649 \u0627\u0644\u0645\u0634\u062f\u0627\u062a \u0647\u064a \u0627\u0644\u062d\u0644 \u0627\u0644\u0641\u0639\u0627\u0644 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0638\u0647\u0631 \u0631\u0627\u0626\u0639. \u0648\u0630\u0644\u0643 \u0644\u0623\u0646 \u0628\u0639\u0636 \u0627\u0644\u0645\u0644\u0627\u0628\u0633 \u0648\u0628\u0639\u0636 \u0627\u0644\u062a\u0646\u0633\u064a\u0642\u0627\u062a \u062a\u062a\u0637\u0644\u0628 \u0645\u0646\u0643 \u0627\u0631\u062a\u062f\u0627\u0621 \u0627\u0644\u0645\u0634\u062f\u0627\u062a \u0648\u062e\u0635\u0648\u0635\u0627 \u0639\u0646\u062f \u0627\u0631\u062a\u062f\u0627\u0621 \u0628\u0646\u0627\u0637\u064a\u0644 \u0627\u0644\u062e\u0635\u0631 \u0627\u0644\u0636\u064a\u0642. \u0644\u0630\u0627 \u0625\u0644\u064a\u0643 \u0628\u0639\u0636 \u0645\u0646 \u0623\u0641\u0636\u0644 \u062a\u0635\u0627\u0645\u064a\u0645 <a href=\"https:\/\/blog.metrobrazil.com\/ar\/%d9%83%d9%8a%d9%81-%d8%aa%d8%ae%d8%aa%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%85%d8%b4%d8%af%d8%a7%d8%aa-%d8%a7%d9%84%d9%85%d9%86%d8%a7%d8%b3%d8%a8%d8%a9-%d9%84%d8%a3%d9%8a%d8%a7%d9%85-%d8%a7%d9%84\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u0645\u0634\u062f\u0627\u062a <\/a>\u0645\u0646 <a href=\"https:\/\/metrobrazil.com\/ar\" target=\"_blank\" rel=\"noreferrer noopener\">\u0645\u062a\u0631\u0648 \u0628\u0631\u0627\u0632\u064a\u0644<\/a> \u0644\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0645\u0638\u0647\u0631 \u0645\u0642\u0627\u0628\u0636 \u0627\u0644\u062d\u0628 \u0648\u0643\u0639\u0643\u0629 \u0627\u0644\u0645\u0627\u0641\u0646:<\/p>\n\n\n\n<p><strong>\u0645\u0634\u062f \u0644\u0648\u0641\u0644\u064a \u0634\u064a\u0628\u00a0\u0628\u062a\u0635\u0645\u064a\u0645 <a href=\"https:\/\/metrobrazil.com\/ar\/collections\/briefs\/products\/lovely-shape-for-you-high-waist-croset-panties?variant=39334837747852\" target=\"_blank\" rel=\"noreferrer noopener\">\u0628\u0627\u0646\u062a\u064a<\/a> \u0648<a href=\"https:\/\/metrobrazil.com\/ar\/collections\/shorts-bermudas\/products\/lovely-shape-for-you-bermuda-croset-skirt?variant=39334731841676\" target=\"_blank\" rel=\"noreferrer noopener\">\u0643\u0627\u0645\u064a<\/a>: <\/strong>\u062a\u0635\u0645\u064a\u0645 \u0647\u0630\u0627 \u0627\u0644\u0645\u0634\u062f \u064a\u0642\u0648\u0645 \u0628\u062a\u0648\u0632\u064a\u0639 \u0627\u0644\u0636\u063a\u0637 \u062d\u0648\u0644 \u0627\u0644\u062e\u0635\u0631 \u0648\u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0648\u0627\u0644\u0628\u0637\u0646. \u064a\u0642\u0648\u0645 \u0628\u0625\u062e\u0641\u0627\u0621 \u0645\u0642\u0627\u0628\u0636 \u0627\u0644\u062d\u0628 \u0628\u0637\u0631\u064a\u0642\u0629 \u0630\u0643\u064a\u0629.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/2598\/9598\/products\/00I10750_BLT_3_2000x.jpg?v=1619221135\" alt=\"\" \/><figcaption>\u0645\u0634\u062f \u0644\u0648\u0641\u0644\u064a \u0634\u064a\u0628 \u062a\u0635\u0645\u064a\u0645 \u0643\u0627\u0645\u064a\u0633\u0648\u0644<\/figcaption><\/figure>\n\n\n\n<p><strong>\u0643\u0648\u0631\u0633\u064a\u0647 <a href=\"https:\/\/metrobrazil.com\/ar\/collections\/briefs\/products\/double-waist-modeling-shapewear-panties?variant=39332312842380\" target=\"_blank\" rel=\"noreferrer noopener\">\u0628\u0627\u0646\u062a\u064a\u0632 \u0645\u0646 \u0644\u064a\u0632<\/a> \u0628\u062e\u0635\u0631 \u0645\u0631\u062a\u0641\u0639 \u0645\u0636\u0627\u0639\u0641:<\/strong> \u0628\u062a\u0635\u0645\u064a\u0645 \u062e\u0641\u064a \u0644\u0627 \u064a\u0638\u0647\u0631 \u062a\u062d\u062a \u0627\u0644\u0645\u0644\u0627\u0628\u0633 \u0648\u0628\u0637\u0628\u0642\u0629 \u0645\u0632\u062f\u0648\u062c\u0629 \u0644\u0636\u0645\u0627\u0646 \u0627\u0644\u0636\u0628\u0637 \u0644\u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u062e\u0635\u0631.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/2598\/9598\/products\/70393-A_800x.jpg?v=1619063666\" alt=\"\" \/><figcaption>\u0644\u064a\u0632 \u0628\u0627\u0646\u062a\u064a \u0637\u0628\u0642\u0629 \u0645\u0636\u0627\u0639\u0641\u0629<\/figcaption><\/figure>\n\n\n\n<p><strong>\u0645\u0634\u062f <a href=\"https:\/\/metrobrazil.com\/ar\/collections\/shorts-bermudas\/products\/semibody-high-waist-shaper-corset-bermuda?variant=39333430165644\" target=\"_blank\" rel=\"noreferrer noopener\">\u062c\u0633\u0645 \u0628\u062a\u0635\u0645\u064a\u0645 \u0628\u0631\u0645\u0648\u062f\u0627<\/a> \u062e\u0635\u0631 \u0645\u0631\u062a\u0641\u0639 \u0645\u0646 LIZ:<\/strong> \u064a\u0645\u0646\u062d\u0643 \u0647\u0630\u0627 \u0627\u0644\u0645\u0634\u062f \u0628\u062a\u063a\u0637\u064a\u062a\u0647 \u0627\u0644\u0648\u0627\u0633\u0639 \u0645\u0645\u0627 \u064a\u0645\u0646\u062d\u0643 \u062e\u0637\u0648\u0637\u0627\u064b \u0638\u0644\u064a\u0629 \u0645\u0633\u062a\u0645\u0631\u0629 \u0648\u064a\u062e\u0641\u0641 \u0645\u0646 \u0627\u0644\u062a\u0639\u0631\u062c\u0627\u062a \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a \u0627\u0644\u062c\u0633\u0645<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/2598\/9598\/products\/73381-A_800x.jpg?v=1619121657\" alt=\"\" \/><figcaption>\u0645\u0634\u062f \u0627\u0644\u062c\u0633\u0645 \u062e\u0635\u0631 \u0645\u0631\u062a\u0641\u0639 \u062a\u0635\u0645\u064a\u0645 \u0628\u0631\u0645\u0648\u062f\u0627<\/figcaption><\/figure>\n\n\n\n<p><strong><a href=\"https:\/\/metrobrazil.com\/ar\/collections\/waist\/products\/black-high-compression-shaping-strap-waist-corset\" target=\"_blank\" rel=\"noreferrer noopener\">\u0643\u0648\u0631\u0633\u064a\u0647 Hope \u0639\u0627\u0644\u064a \u0627\u0644\u0636\u063a\u0637<\/a>:<\/strong> \u0645\u062f\u0639\u0645 \u0628\u0627\u0644\u0623\u0633\u0644\u0627\u0643 \u0648\u0628\u0636\u063a\u0637 \u0639\u0627\u0644 \u0648\u064a\u0633\u0627\u0639\u062f\u0643 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0636\u0628\u0637 \u0645\u0642\u0627\u0628\u0636 \u0627\u0644\u062d\u0628 \u0628\u0625\u062e\u0641\u0627\u0621 \u0627\u0644\u0633\u064a\u0644\u0648\u0644\u064a\u062a<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/2598\/9598\/products\/00A77870_PTO_3_800x.jpg?v=1619282155\" alt=\"\" \/><figcaption>\u0645\u0634\u062f Hope \u062e\u0635\u0631 \u0639\u0627\u0644\u064a <\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\">\u062e\u0627\u062a\u0645\u0629<\/h2>\n\n\n\n<p>\u0643\u0645\u0627 \u062a\u0631\u064a\u0646 \u060c \u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0637\u0631\u0642 \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0648\u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0644\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0645\u0642\u0627\u0628\u0636 \u0627\u0644\u062d\u0628. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u062a\u062c\u0631\u0628\u0629 \u0631\u0648\u062a\u064a\u0646 \u062a\u0645\u0631\u064a\u0646 \u062c\u062f\u064a\u062f \u0648\u062a\u0646\u0627\u0648\u0644 \u0639\u062f\u062f \u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0635\u0646\u0639\u0629 \u0648\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u064a\u0648\u0645 \u0641\u064a \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0645\u062d\u064a\u0637 \u0627\u0644\u062e\u0635\u0631 \u0627\u0644\u0646\u062d\u064a\u0641.<\/p>\n\n\n\n<p>\u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u064a\u0647\u0627 \u060c \u064a\u062c\u0628 \u0625\u062c\u0631\u0627\u0621 \u062a\u063a\u064a\u064a\u0631\u0627\u062a \u062f\u0627\u0626\u0645\u0629 \u0639\u0644\u0649 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0648\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u0648\u062a\u064a\u0646\u064a\u0629 \u0648\u0646\u0645\u0637 \u0627\u0644\u062d\u064a\u0627\u0629. \u0643\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u0633\u062a\u0639\u0627\u0646\u0629 \u0628\u0627\u0644\u0645\u0634\u062f\u0627\u062a \u062f\u0627\u0626\u0645\u0627\u064b \u0627\u0630\u0627 \u0634\u0639\u0631\u062a \u0623\u0646 \u0627\u0644\u0648\u0642\u062a \u0644\u064a\u0633 \u0628\u062c\u0627\u0646\u0628\u0643 \u0644\u0625\u062c\u0631\u0627\u0621 \u0647\u0630\u0647 \u0627\u0644\u062a\u063a\u064a\u064a\u0631\u0627\u062a \u062d\u0627\u0644\u064a\u0627\u064b.<\/p>\n\n\n\n<p>\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u062a\u063a\u064a\u064a\u0631 \u062c\u0627\u0646\u0628 \u0648\u0627\u062d\u062f \u0645\u0646 \u062d\u064a\u0627\u062a\u0643 \u0642\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0628\u0639\u0636 \u0627\u0644\u0648\u0632\u0646 \u060c \u0625\u0644\u0627 \u0623\u0646 \u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0637\u0631\u0642 \u0627\u0644\u0645\u0630\u0643\u0648\u0631\u0629 \u0623\u0639\u0644\u0627\u0647 \u0633\u064a\u0645\u0646\u062d\u0643 \u0641\u0631\u0635\u0629 \u0623\u0641\u0636\u0644 \u0644\u0641\u0642\u062f\u0627\u0646 \u0645\u0642\u0627\u0628\u0636 \u0627\u0644\u062d\u0628 \u0625\u0644\u0649 \u0627\u0644\u0623\u0628\u062f<span class=\"footnote_referrer\"><a role=\"button\" tabindex=\"0\" onclick=\"footnote_moveToReference_11878_1('footnote_plugin_reference_11878_1_29');\" onkeypress=\"footnote_moveToReference_11878_1('footnote_plugin_reference_11878_1_29');\" ><sup id=\"footnote_plugin_tooltip_11878_1_29\" class=\"footnote_plugin_tooltip_text\">[29]<\/sup><\/a><span id=\"footnote_plugin_tooltip_text_11878_1_29\" class=\"footnote_tooltip\">Kubala, M. J. S. (2018, January 29). 17 Simple Ways to Get Rid of Love Handles. Healthline. <span class=\"footnote_url_wrap\">https:\/\/www.healthline.com\/nutrition\/get-rid-of-love-handles<\/span><\/span><\/span><script type=\"text\/javascript\"> jQuery('#footnote_plugin_tooltip_11878_1_29').tooltip({ tip: '#footnote_plugin_tooltip_text_11878_1_29', tipClass: 'footnote_tooltip', effect: 'fade', predelay: 0, fadeInSpeed: 200, delay: 400, fadeOutSpeed: 200, position: 'top center', relative: true, offset: [-7, 0], });<\/script>.<\/p>\n<div class=\"speaker-mute footnotes_reference_container\"> <div class=\"footnote_container_prepare\"><h6><span role=\"button\" tabindex=\"0\" class=\"footnote_reference_container_label pointer\" onclick=\"footnote_expand_collapse_reference_container_11878_1();\">\u0627\u0644\u0645\u0631\u0627\u062c\u0639<\/span><span role=\"button\" tabindex=\"0\" class=\"footnote_reference_container_collapse_button\" style=\"\" onclick=\"footnote_expand_collapse_reference_container_11878_1();\">[<a id=\"footnote_reference_container_collapse_button_11878_1\">+<\/a>]<\/span><\/h6><\/div> <div id=\"footnote_references_container_11878_1\" style=\"display: none;\"><table class=\"footnotes_table footnote-reference-container\"><caption class=\"accessibility\">\u0627\u0644\u0645\u0631\u0627\u062c\u0639<\/caption> <tbody> \r\n\r\n<tr class=\"footnotes_plugin_reference_row\"> <th scope=\"row\" class=\"footnote_plugin_index_combi pointer\"  onclick=\"footnote_moveToAnchor_11878_1('footnote_plugin_tooltip_11878_1_1');\"><a id=\"footnote_plugin_reference_11878_1_1\" class=\"footnote_backlink\"><span class=\"footnote_index_arrow\">&#8593;<\/span>1<\/a><\/th> <td class=\"footnote_plugin_text\"><span class=\"footnote_url_wrap\">https:\/\/insights.ovid.com\/pubmed?pmid=25766455<\/span><\/td><\/tr>\r\n\r\n<tr class=\"footnotes_plugin_reference_row\"> <th scope=\"row\" class=\"footnote_plugin_index_combi pointer\"  onclick=\"footnote_moveToAnchor_11878_1('footnote_plugin_tooltip_11878_1_2');\"><a id=\"footnote_plugin_reference_11878_1_2\" class=\"footnote_backlink\"><span class=\"footnote_index_arrow\">&#8593;<\/span>2<\/a><\/th> <td class=\"footnote_plugin_text\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26932353<\/span><\/td><\/tr>\r\n\r\n<tr class=\"footnotes_plugin_reference_row\"> <th scope=\"row\" class=\"footnote_plugin_index_combi pointer\"  onclick=\"footnote_moveToAnchor_11878_1('footnote_plugin_tooltip_11878_1_3');\"><a id=\"footnote_plugin_reference_11878_1_3\" class=\"footnote_backlink\"><span class=\"footnote_index_arrow\">&#8593;<\/span>3<\/a><\/th> <td class=\"footnote_plugin_text\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4093984\/<\/span><\/td><\/tr>\r\n\r\n<tr class=\"footnotes_plugin_reference_row\"> <th scope=\"row\" class=\"footnote_plugin_index_combi pointer\"  onclick=\"footnote_moveToAnchor_11878_1('footnote_plugin_tooltip_11878_1_4');\"><a 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onclick=\"footnote_moveToAnchor_11878_1('footnote_plugin_tooltip_11878_1_6');\"><a id=\"footnote_plugin_reference_11878_1_6\" class=\"footnote_backlink\"><span class=\"footnote_index_arrow\">&#8593;<\/span>6<\/a><\/th> <td class=\"footnote_plugin_text\"><span class=\"footnote_url_wrap\">https:\/\/www.sciencedaily.com\/releases\/2011\/06\/110627123032.htm<\/span><\/td><\/tr>\r\n\r\n<tr class=\"footnotes_plugin_reference_row\"> <th scope=\"row\" class=\"footnote_plugin_index_combi pointer\"  onclick=\"footnote_moveToAnchor_11878_1('footnote_plugin_tooltip_11878_1_7');\"><a id=\"footnote_plugin_reference_11878_1_7\" class=\"footnote_backlink\"><span class=\"footnote_index_arrow\">&#8593;<\/span>7<\/a><\/th> <td class=\"footnote_plugin_text\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3577372\/\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3577372\/<\/span><\/a><\/td><\/tr>\r\n\r\n<tr class=\"footnotes_plugin_reference_row\"> <th scope=\"row\" class=\"footnote_plugin_index_combi pointer\"  onclick=\"footnote_moveToAnchor_11878_1('footnote_plugin_tooltip_11878_1_8');\"><a id=\"footnote_plugin_reference_11878_1_8\" class=\"footnote_backlink\"><span class=\"footnote_index_arrow\">&#8593;<\/span>8<\/a><\/th> <td class=\"footnote_plugin_text\"><a href=\"http:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0054225\"><span class=\"footnote_url_wrap\">http:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0054225<\/span><\/a><\/td><\/tr>\r\n\r\n<tr class=\"footnotes_plugin_reference_row\"> <th scope=\"row\" class=\"footnote_plugin_index_combi pointer\"  onclick=\"footnote_moveToAnchor_11878_1('footnote_plugin_tooltip_11878_1_9');\"><a id=\"footnote_plugin_reference_11878_1_9\" class=\"footnote_backlink\"><span class=\"footnote_index_arrow\">&#8593;<\/span>9<\/a><\/th> <td class=\"footnote_plugin_text\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22314561\"><span 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class=\"footnote_backlink\"><span class=\"footnote_index_arrow\">&#8593;<\/span>20<\/a><\/th> <td class=\"footnote_plugin_text\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24675714\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24675714<\/span><\/a><\/td><\/tr>\r\n\r\n<tr class=\"footnotes_plugin_reference_row\"> <th scope=\"row\" class=\"footnote_plugin_index_combi pointer\"  onclick=\"footnote_moveToAnchor_11878_1('footnote_plugin_tooltip_11878_1_21');\"><a id=\"footnote_plugin_reference_11878_1_21\" class=\"footnote_backlink\"><span class=\"footnote_index_arrow\">&#8593;<\/span>21<\/a><\/th> <td class=\"footnote_plugin_text\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3630467\/\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3630467\/<\/span><\/a><\/td><\/tr>\r\n\r\n<tr class=\"footnotes_plugin_reference_row\"> <th scope=\"row\" class=\"footnote_plugin_index_combi pointer\"  onclick=\"footnote_moveToAnchor_11878_1('footnote_plugin_tooltip_11878_1_22');\"><a id=\"footnote_plugin_reference_11878_1_22\" class=\"footnote_backlink\"><span class=\"footnote_index_arrow\">&#8593;<\/span>22<\/a><\/th> <td class=\"footnote_plugin_text\"><a href=\"https:\/\/www.cdc.gov\/cancer\/dcpc\/prevention\/policies_practices\/physical_activity\/guidelines.htm\"><span class=\"footnote_url_wrap\">https:\/\/www.cdc.gov\/cancer\/dcpc\/prevention\/policies_practices\/physical_activity\/guidelines.htm<\/span><\/a><\/td><\/tr>\r\n\r\n<tr class=\"footnotes_plugin_reference_row\"> <th scope=\"row\" class=\"footnote_plugin_index_combi pointer\"  onclick=\"footnote_moveToAnchor_11878_1('footnote_plugin_tooltip_11878_1_23');\"><a id=\"footnote_plugin_reference_11878_1_23\" class=\"footnote_backlink\"><span class=\"footnote_index_arrow\">&#8593;<\/span>23<\/a><\/th> <td class=\"footnote_plugin_text\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26755505\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26755505<\/span><\/a><\/td><\/tr>\r\n\r\n<tr class=\"footnotes_plugin_reference_row\"> <th scope=\"row\" class=\"footnote_plugin_index_combi pointer\"  onclick=\"footnote_moveToAnchor_11878_1('footnote_plugin_tooltip_11878_1_24');\"><a id=\"footnote_plugin_reference_11878_1_24\" class=\"footnote_backlink\"><span class=\"footnote_index_arrow\">&#8593;<\/span>24<\/a><\/th> <td class=\"footnote_plugin_text\"><a href=\"https:\/\/jamanetwork.com\/journals\/jama\/fullarticle\/199317\"><span class=\"footnote_url_wrap\">https:\/\/jamanetwork.com\/journals\/jama\/fullarticle\/199317<\/span><\/a><\/td><\/tr>\r\n\r\n<tr class=\"footnotes_plugin_reference_row\"> <th scope=\"row\" class=\"footnote_plugin_index_combi pointer\"  onclick=\"footnote_moveToAnchor_11878_1('footnote_plugin_tooltip_11878_1_25');\"><a id=\"footnote_plugin_reference_11878_1_25\" class=\"footnote_backlink\"><span class=\"footnote_index_arrow\">&#8593;<\/span>25<\/a><\/th> <td class=\"footnote_plugin_text\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27030531\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27030531<\/span><\/a><\/td><\/tr>\r\n\r\n<tr class=\"footnotes_plugin_reference_row\"> <th scope=\"row\" class=\"footnote_plugin_index_combi pointer\"  onclick=\"footnote_moveToAnchor_11878_1('footnote_plugin_tooltip_11878_1_26');\"><a id=\"footnote_plugin_reference_11878_1_26\" class=\"footnote_backlink\"><span class=\"footnote_index_arrow\">&#8593;<\/span>26<\/a><\/th> <td class=\"footnote_plugin_text\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5598019\/\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5598019\/<\/span><\/a><\/td><\/tr>\r\n\r\n<tr class=\"footnotes_plugin_reference_row\"> <th scope=\"row\" class=\"footnote_plugin_index_combi pointer\"  onclick=\"footnote_moveToAnchor_11878_1('footnote_plugin_tooltip_11878_1_27');\"><a id=\"footnote_plugin_reference_11878_1_27\" class=\"footnote_backlink\"><span class=\"footnote_index_arrow\">&#8593;<\/span>27<\/a><\/th> <td class=\"footnote_plugin_text\"><span class=\"footnote_url_wrap\">https:\/\/www.minervamedica.it\/en\/journals\/sports-med-physical-fitness\/article.php?cod=R40Y2016N04A0483<\/span><\/td><\/tr>\r\n\r\n<tr class=\"footnotes_plugin_reference_row\"> <th scope=\"row\" class=\"footnote_plugin_index_combi pointer\"  onclick=\"footnote_moveToAnchor_11878_1('footnote_plugin_tooltip_11878_1_28');\"><a id=\"footnote_plugin_reference_11878_1_28\" class=\"footnote_backlink\"><span class=\"footnote_index_arrow\">&#8593;<\/span>28<\/a><\/th> <td class=\"footnote_plugin_text\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25162652\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25162652<\/span><\/a><\/td><\/tr>\r\n\r\n<tr class=\"footnotes_plugin_reference_row\"> <th scope=\"row\" class=\"footnote_plugin_index_combi pointer\"  onclick=\"footnote_moveToAnchor_11878_1('footnote_plugin_tooltip_11878_1_29');\"><a id=\"footnote_plugin_reference_11878_1_29\" class=\"footnote_backlink\"><span class=\"footnote_index_arrow\">&#8593;<\/span>29<\/a><\/th> <td class=\"footnote_plugin_text\">Kubala, M. 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