كيف تتابع استهلاك البروتين: دليل عملي لكل هدف لياقة

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• \u062D\u0633\u0627\u0628 \u0627\u0644\u0644\u062D\u0648\u0645 \u0641\u0642\u0637 — \u0627\u0644\u0628\u0631\u0648\u062A\u064A\u0646 \u0645\u0648\u062C\u0648\u062F \u0641\u064A \u0627\u0644\u062D\u0628\u0648\u0628 \u0648\u0645\u0646\u062A\u062C\u0627\u062A \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0648\u0627\u0644\u0628\u0642\u0648\u0644\u064A\u0627\u062A \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062A \u0648\u062D\u062A\u0649 \u0627\u0644\u062E\u0636\u0631\u0648\u0627\u062A. \u0643\u0648\u0628 \u0634\u0648\u0641\u0627\u0646 \u064A\u062D\u062A\u0648\u064A \u0639\u0644\u0649 \u062D\u0648\u0627\u0644\u064A 5 \u062C\u0631\u0627\u0645\u0627\u062A\u061B \u062D\u0635\u0629 \u062E\u0628\u0632 \u062A\u062D\u062A\u0648\u064A \u0639\u0644\u0649 3–4 \u062C\u0631\u0627\u0645\u0627\u062A. \u062A\u062A\u0631\u0627\u0643\u0645 \u0647\u0630\u0647 \u0639\u0644\u0649 \u0645\u062F\u0627\u0631 \u0627\u0644\u064A\u0648\u0645. \u0625\u0630\u0627 \u062D\u0633\u0628\u062A \u0627\u0644\u062F\u062C\u0627\u062C \u0641\u0642\u0637 \u0648\u062A\u062C\u0627\u0647\u0644\u062A \u0627\u0644\u0628\u0627\u0642\u064A\u060C \u0642\u062F \u064A\u0643\u0648\u0646 \u0627\u0633\u062A\u0647\u0644\u0627\u0643\u0643 \u0627\u0644\u0641\u0639\u0644\u064A \u0623\u0639\u0644\u0649 \u0645\u0645\u0627 \u062A\u0638\u0646 — \u0623\u0648 \u0642\u062F \u062A\u0643\u0648\u0646 \u062A\u064F\u0639\u0648\u0651\u0636 \u0628\u0634\u0643\u0644 \u0645\u0632\u062F\u0648\u062C.
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• \u0627\u0644\u062A\u062A\u0628\u0639 \u0628\u0645\u0628\u062F\u0623 \u0627\u0644\u0643\u0644 \u0623\u0648 \u0644\u0627 \u0634\u064A\u0621 — \u062A\u0641\u0648\u064A\u062A \u0648\u062C\u0628\u0629 \u0648\u0627\u062D\u062F\u0629 \u0641\u064A \u0633\u062C\u0644\u0643 \u0644\u0627 \u064A\u0639\u0646\u064A \u0623\u0646 \u0627\u0644\u064A\u0648\u0645 \u0636\u0627\u0639. \u0627\u0644\u062A\u062A\u0628\u0639 \u0627\u0644\u062C\u0632\u0626\u064A \u0644\u0627 \u064A\u0632\u0627\u0644 \u0628\u064A\u0627\u0646\u0627\u062A \u0642\u064A\u0651\u0645\u0629. \u0627\u0644\u0647\u062F\u0641 \u0647\u0648 \u0627\u0644\u0627\u0646\u062A\u0638\u0627\u0645 \u0639\u0644\u0649 \u0645\u062F\u0627\u0631 \u0627\u0644\u0623\u0633\u0627\u0628\u064A\u0639\u060C \u0648\u0644\u064A\u0633 \u0627\u0644\u0643\u0645\u0627\u0644 \u0641\u064A \u0643\u0644 \u0648\u062C\u0628\u0629.

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• \u062D\u0636\u0651\u0631 \u0627\u0644\u0628\u0631\u0648\u062A\u064A\u0646 \u0628\u0643\u0645\u064A\u0627\u062A \u0643\u0628\u064A\u0631\u0629 — \u0627\u0637\u0628\u062E \u062F\u0641\u0639\u0629 \u0645\u0646 \u0627\u0644\u062F\u062C\u0627\u062C\u060C \u0627\u0633\u0644\u0642 \u0627\u0644\u0628\u064A\u0636\u060C \u0623\u0648 \u062D\u0636\u0651\u0631 \u0634\u0648\u0641\u0627\u0646 \u0644\u064A\u0644\u064A \u0628\u0627\u0644\u0628\u0631\u0648\u062A\u064A\u0646 \u0641\u064A \u0628\u062F\u0627\u064A\u0629 \u0627\u0644\u0623\u0633\u0628\u0648\u0639. \u0639\u0646\u062F\u0645\u0627 \u064A\u0643\u0648\u0646 \u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u063A\u0646\u064A \u0628\u0627\u0644\u0628\u0631\u0648\u062A\u064A\u0646 \u062C\u0627\u0647\u0632\u064B\u0627 \u0644\u0644\u0623\u0643\u0644\u060C \u0633\u062A\u0643\u0648\u0646 \u0623\u0643\u062B\u0631 \u0645\u064A\u0644\u064B\u0627 \u0644\u062A\u0646\u0627\u0648\u0644\u0647.
• \u0623\u0636\u0641 \u0627\u0644\u0628\u0631\u0648\u062A\u064A\u0646 \u0644\u0643\u0644 \u0648\u062C\u0628\u0629 — \u0628\u062F\u0644\u064B\u0627 \u0645\u0646 \u0627\u0644\u0627\u0639\u062A\u0645\u0627\u062F \u0639\u0644\u0649 \u0648\u062C\u0628\u0629 \u0628\u0631\u0648\u062A\u064A\u0646 \u0636\u062E\u0645\u0629 \u0648\u0627\u062D\u062F\u0629\u060C \u0627\u062C\u0639\u0644\u0647\u0627 \u0642\u0627\u0639\u062F\u0629: \u0643\u0644 \u0637\u0628\u0642 \u064A\u062D\u062A\u0648\u064A \u0639\u0644\u0649 \u0645\u0635\u062F\u0631 \u0628\u0631\u0648\u062A\u064A\u0646. \u062D\u0641\u0646\u0629 \u0644\u0648\u0632 \u0645\u0639 \u0641\u0627\u0643\u0647\u0629\u060C \u062F\u062C\u0627\u062C \u0645\u0628\u0634\u0648\u0631 \u0639\u0644\u0649 \u0627\u0644\u0633\u0644\u0637\u0629\u060C \u0623\u0648 \u0645\u0643\u064A\u0627\u0644 \u0628\u0631\u0648\u062A\u064A\u0646 \u0641\u064A \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0643\u0644\u0647\u0627 \u062A\u064F\u062D\u0633\u0628.
• \u0627\u062C\u0639\u0644 \u0627\u0644\u0628\u0631\u0648\u062A\u064A\u0646 \u0645\u062D\u0648\u0631 \u062A\u062E\u0637\u064A\u0637\u0643 — \u0639\u0646\u062F \u062A\u0642\u0631\u064A\u0631 \u0645\u0627 \u0633\u062A\u0623\u0643\u0644\u060C \u0627\u0628\u062F\u0623 \u0628\u0645\u0635\u062F\u0631 \u0627\u0644\u0628\u0631\u0648\u062A\u064A\u0646 \u0648\u0627\u0628\u0646\u0650 \u062D\u0648\u0644\u0647. \u0628\u062F\u0644\u064B\u0627 \u0645\u0646 \u0627\u0644\u062A\u0641\u0643\u064A\u0631 “\u0633\u0622\u0643\u0644 \u0645\u0639\u0643\u0631\u0648\u0646\u0629 \u0644\u0644\u0639\u0634\u0627\u0621”\u060C \u0641\u0643\u0651\u0631 “\u0633\u0622\u0643\u0644 \u0633\u0644\u0645\u0648\u0646 \u0645\u0639 \u062C\u0627\u0646\u0628 \u0645\u0639\u0643\u0631\u0648\u0646\u0629”. \u062A\u062D\u0648\u0644 \u0628\u0633\u064A\u0637\u060C \u0641\u0631\u0642 \u0643\u0628\u064A\u0631 \u0645\u0639 \u0627\u0644\u0648\u0642\u062A.
• \u0631\u0627\u062C\u0639 \u0645\u0639\u062F\u0644\u0643 \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064A — \u0627\u0644\u0623\u0647\u062F\u0627\u0641 \u0627\u0644\u064A\u0648\u0645\u064A\u0629 \u0647\u064A \u0625\u0631\u0634\u0627\u062F\u0627\u062A\u060C \u0648\u0644\u064A\u0633\u062A \u0642\u0648\u0627\u0639\u062F \u062C\u0627\u0645\u062F\u0629. \u0627\u0644\u0623\u0647\u0645 \u0647\u0648 \u0645\u0639\u062F\u0644\u0643 \u0639\u0644\u0649 \u0645\u062F\u0627\u0631 \u0627\u0644\u0623\u0633\u0628\u0648\u0639. \u0625\u0630\u0627 \u062D\u0642\u0642\u062A 140 \u062C \u064A\u0648\u0645 \u0627\u0644\u0627\u062B\u0646\u064A\u0646 \u0648180 \u062C \u064A\u0648\u0645 \u0627\u0644\u062B\u0644\u0627\u062B\u0627\u0621\u060C \u0641\u0639\u0636\u0644\u0627\u062A\u0643 \u0644\u0627 \u062A\u0647\u062A\u0645 — \u0627\u0644\u0625\u062C\u0645\u0627\u0644\u064A \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064A \u0647\u0648 \u0645\u0627 \u064A\u062F\u0641\u0639 \u0627\u0644\u0646\u062A\u0627\u0626\u062C.

\u0627\u0644\u062E\u0644\u0627\u0635\u0629

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