{"id":14123,"date":"2026-04-21T10:20:48","date_gmt":"2026-04-21T06:50:48","guid":{"rendered":"https:\/\/energym.ir\/mag\/?p=14123"},"modified":"2026-02-22T17:01:34","modified_gmt":"2026-02-22T13:31:34","slug":"%d8%a2%d9%88%d9%88%da%a9%d8%a7%d8%af%d9%88-%d9%88-%da%a9%d8%a7%d9%87%d8%b4-%d8%b3%d8%a7%db%8c%d8%b2-%d8%b4%da%a9%d9%85-%d9%88-%d9%be%d9%87%d9%84%d9%88-%d8%b1%d8%b3%d9%be%db%8c-%d8%aa%d8%b1%d9%86","status":"publish","type":"post","link":"https:\/\/energym.ir\/mag\/%d8%a2%d9%88%d9%88%da%a9%d8%a7%d8%af%d9%88-%d9%88-%da%a9%d8%a7%d9%87%d8%b4-%d8%b3%d8%a7%db%8c%d8%b2-%d8%b4%da%a9%d9%85-%d9%88-%d9%be%d9%87%d9%84%d9%88-%d8%b1%d8%b3%d9%be%db%8c-%d8%aa%d8%b1%d9%86\/","title":{"rendered":"\u0622\u0648\u0648\u06a9\u0627\u062f\u0648 \u0648 \u06a9\u0627\u0647\u0634 \u0633\u0627\u06cc\u0632 \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648 + \u06cc\u06a9 \u0631\u0633\u067e\u06cc \u0633\u0627\u062f\u0647 \u0628\u0631\u0627\u06cc \u0635\u0628\u062d\u0627\u0646\u0647"},"content":{"rendered":"<p dir=\"rtl\" lang=\"fa\">\u062f\u0631 \u062f\u0646\u06cc\u0627\u06cc \u062a\u063a\u0630\u06cc\u0647 \u0633\u0627\u0644\u0645\u060c <strong>\u0622\u0648\u0648\u06a9\u0627\u062f\u0648<\/strong> \u06cc\u06a9\u06cc \u0627\u0632 \u0645\u062d\u0628\u0648\u0628\u200c\u062a\u0631\u06cc\u0646 \u0645\u0648\u0627\u062f \u063a\u0630\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0648 \u0628\u0647\u200c\u0648\u06cc\u0698\u0647 <strong>\u06a9\u0627\u0647\u0634 \u0633\u0627\u06cc\u0632 \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648<\/strong> \u0645\u062d\u0633\u0648\u0628 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u06cc\u0646 \u0645\u06cc\u0648\u0647 \u0686\u0631\u0628 \u0627\u0645\u0627 \u0633\u0627\u0644\u0645\u060c \u0628\u0631\u062e\u0644\u0627\u0641 \u062a\u0635\u0648\u0631 \u0631\u0627\u06cc\u062c\u060c \u0646\u0647\u200c\u062a\u0646\u0647\u0627 \u0628\u0627\u0639\u062b \u0686\u0627\u0642\u06cc \u0646\u0645\u06cc\u200c\u0634\u0648\u062f\u060c \u0628\u0644\u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 <strong>\u06a9\u0646\u062a\u0631\u0644 \u0627\u0634\u062a\u0647\u0627\u060c \u06a9\u0627\u0647\u0634 \u0686\u0631\u0628\u06cc \u0634\u06a9\u0645\u06cc \u0648 \u0628\u0647\u0628\u0648\u062f \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645<\/strong> \u06a9\u0645\u06a9 \u06a9\u0646\u062f.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u062f\u0631 \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u0639\u0644\u0645\u06cc \u0628\u0631\u0631\u0633\u06cc \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u06a9\u0647 <strong>\u0622\u0648\u0648\u06a9\u0627\u062f\u0648 \u0686\u06af\u0648\u0646\u0647 \u0628\u0647 \u06a9\u0627\u0647\u0634 \u0686\u0631\u0628\u06cc \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f<\/strong> \u0648 \u062f\u0631 \u0627\u062f\u0627\u0645\u0647\u060c \u06cc\u06a9 <strong>\u0631\u0633\u067e\u06cc \u0633\u0627\u062f\u0647\u060c \u062c\u0630\u0627\u0628 \u0648 \u062a\u0631\u0646\u062f\u06cc \u0628\u0627 \u0622\u0648\u0648\u06a9\u0627\u062f\u0648<\/strong> \u0628\u0631\u0627\u06cc \u0635\u0628\u062d\u0627\u0646\u0647 \u06cc\u0627 \u0634\u0627\u0645 \u0645\u0639\u0631\u0641\u06cc \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645.<\/p>\n<hr \/>\n<h2 dir=\"rtl\" lang=\"fa\">\u0686\u0631\u0627 \u0686\u0631\u0628\u06cc \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648 \u0633\u0631\u0633\u062e\u062a \u0627\u0633\u062a\u061f<\/h2>\n<p dir=\"rtl\" lang=\"fa\">\u0686\u0631\u0628\u06cc \u0646\u0627\u062d\u06cc\u0647 \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648 \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u0628\u0647 \u062f\u0644\u0627\u06cc\u0644 \u0632\u06cc\u0631 \u0645\u0642\u0627\u0648\u0645\u200c\u062a\u0631 \u0627\u0632 \u0633\u0627\u06cc\u0631 \u0646\u0648\u0627\u062d\u06cc \u0628\u062f\u0646 \u0627\u0633\u062a:<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u0645\u0642\u0627\u0648\u0645\u062a \u0628\u0647 \u0627\u0646\u0633\u0648\u0644\u06cc\u0646<\/li>\n<li>\u0627\u0633\u062a\u0631\u0633 \u0645\u0632\u0645\u0646 \u0648 \u06a9\u0648\u0631\u062a\u06cc\u0632\u0648\u0644 \u0628\u0627\u0644\u0627<\/li>\n<li>\u0645\u0635\u0631\u0641 \u0642\u0646\u062f \u0648 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\u200c\u0647\u0627\u06cc \u062a\u0635\u0641\u06cc\u0647\u200c\u0634\u062f\u0647<\/li>\n<li>\u06a9\u0645\u0628\u0648\u062f \u0641\u06cc\u0628\u0631 \u0648 \u0686\u0631\u0628\u06cc\u200c\u0647\u0627\u06cc \u0645\u0641\u06cc\u062f<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\">\u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0627\u06cc\u0646 \u0646\u0648\u0639 \u0686\u0631\u0628\u06cc\u060c \u0628\u062f\u0646 \u0628\u0647 <strong>\u063a\u0630\u0627\u0647\u0627\u06cc \u0636\u062f\u0627\u0644\u062a\u0647\u0627\u0628\u060c \u0633\u06cc\u0631\u06a9\u0646\u0646\u062f\u0647 \u0648 \u062a\u0646\u0638\u06cc\u0645\u200c\u06a9\u0646\u0646\u062f\u0647 \u0647\u0648\u0631\u0645\u0648\u0646\u200c\u0647\u0627<\/strong> \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u062f\u061b \u062f\u0642\u06cc\u0642\u0627\u064b \u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0622\u0648\u0648\u06a9\u0627\u062f\u0648 \u0645\u06cc\u200c\u062f\u0631\u062e\u0634\u062f.<\/p>\n<hr \/>\n<h2 dir=\"rtl\" lang=\"fa\">\u0622\u0648\u0648\u06a9\u0627\u062f\u0648 \u0686\u06af\u0648\u0646\u0647 \u0628\u0647 \u06a9\u0627\u0647\u0634 \u0633\u0627\u06cc\u0632 \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f\u061f<\/h2>\n<h3 dir=\"rtl\" lang=\"fa\">\u2705 1. \u0633\u0631\u0634\u0627\u0631 \u0627\u0632 \u0686\u0631\u0628\u06cc\u200c\u0647\u0627\u06cc \u0633\u0627\u0644\u0645 (MUFA)<\/h3>\n<p dir=\"rtl\" lang=\"fa\">\u0622\u0648\u0648\u06a9\u0627\u062f\u0648 \u0645\u0646\u0628\u0639 \u063a\u0646\u06cc <strong>\u0686\u0631\u0628\u06cc\u200c\u0647\u0627\u06cc \u062a\u06a9\u200c\u063a\u06cc\u0631\u0627\u0634\u0628\u0627\u0639<\/strong> \u0627\u0633\u062a. \u0627\u06cc\u0646 \u0646\u0648\u0639 \u0686\u0631\u0628\u06cc:<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u062d\u0633\u0627\u0633\u06cc\u062a \u0628\u0647 \u0627\u0646\u0633\u0648\u0644\u06cc\u0646 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f<\/li>\n<li>\u0630\u062e\u06cc\u0631\u0647 \u0686\u0631\u0628\u06cc \u0634\u06a9\u0645\u06cc \u0631\u0627 \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f<\/li>\n<li>\u0627\u0644\u062a\u0647\u0627\u0628 \u0628\u062f\u0646 \u0631\u0627 \u06a9\u0645 \u0645\u06cc\u200c\u06a9\u0646\u062f<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\">\u0645\u0637\u0627\u0644\u0639\u0627\u062a \u0646\u0634\u0627\u0646 \u062f\u0627\u062f\u0647\u200c\u0627\u0646\u062f \u06a9\u0647 \u0645\u0635\u0631\u0641 \u0686\u0631\u0628\u06cc\u200c\u0647\u0627\u06cc \u0633\u0627\u0644\u0645 \u0628\u0627 <strong>\u06a9\u0627\u0647\u0634 \u0686\u0631\u0628\u06cc \u0627\u062d\u0634\u0627\u06cc\u06cc (Visceral Fat)<\/strong> \u0645\u0631\u062a\u0628\u0637 \u0627\u0633\u062a.<\/p>\n<hr \/>\n<h3 dir=\"rtl\" lang=\"fa\">\u2705 2. \u0641\u06cc\u0628\u0631 \u0628\u0627\u0644\u0627 \u0648 \u06a9\u0646\u062a\u0631\u0644 \u0627\u0634\u062a\u0647\u0627<\/h3>\n<p dir=\"rtl\" lang=\"fa\">\u0647\u0631 \u0646\u0635\u0641 \u0622\u0648\u0648\u06a9\u0627\u062f\u0648 \u062d\u062f\u0648\u062f <strong>\u06f5 \u062a\u0627 \u06f6 \u06af\u0631\u0645 \u0641\u06cc\u0628\u0631<\/strong> \u062f\u0627\u0631\u062f. \u0641\u06cc\u0628\u0631:<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u0627\u062d\u0633\u0627\u0633 \u0633\u06cc\u0631\u06cc \u0637\u0648\u0644\u0627\u0646\u06cc\u200c\u062a\u0631\u06cc \u0627\u06cc\u062c\u0627\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f<\/li>\n<li>\u062c\u0644\u0648\u06cc \u0631\u06cc\u0632\u0647\u200c\u062e\u0648\u0627\u0631\u06cc \u0631\u0627 \u0645\u06cc\u200c\u06af\u06cc\u0631\u062f<\/li>\n<li>\u0646\u0648\u0633\u0627\u0646\u0627\u062a \u0642\u0646\u062f \u062e\u0648\u0646 \u0631\u0627 \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\">\u06a9\u0646\u062a\u0631\u0644 \u0642\u0646\u062f \u062e\u0648\u0646\u060c \u06cc\u06a9\u06cc \u0627\u0632 \u06a9\u0644\u06cc\u062f\u0647\u0627\u06cc \u0627\u0635\u0644\u06cc \u06a9\u0627\u0647\u0634 \u0633\u0627\u06cc\u0632 \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648 \u0627\u0633\u062a.<\/p>\n<hr \/>\n<h3 dir=\"rtl\" lang=\"fa\">\u2705 3. \u06a9\u0627\u0647\u0634 \u0647\u0648\u0633 \u0634\u06cc\u0631\u06cc\u0646\u06cc<\/h3>\n<p dir=\"rtl\" lang=\"fa\">\u062a\u0631\u06a9\u06cc\u0628 \u0686\u0631\u0628\u06cc \u0633\u0627\u0644\u0645 + \u0641\u06cc\u0628\u0631 \u062f\u0631 \u0622\u0648\u0648\u06a9\u0627\u062f\u0648 \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f:<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u0645\u06cc\u0644 \u0628\u0647 \u0634\u06cc\u0631\u06cc\u0646\u06cc \u0648 \u062a\u0646\u0642\u0644\u0627\u062a \u06a9\u0645\u062a\u0631 \u0634\u0648\u062f<\/li>\n<li>\u0648\u0644\u0639 \u063a\u0630\u0627\u06cc\u06cc \u0634\u0628\u0627\u0646\u0647 \u06a9\u0627\u0647\u0634 \u067e\u06cc\u062f\u0627 \u06a9\u0646\u062f<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\">\u0627\u06cc\u0646 \u0645\u0648\u0636\u0648\u0639 \u0628\u0647\u200c\u062e\u0635\u0648\u0635 \u0628\u0631\u0627\u06cc \u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 <strong>\u0686\u0631\u0628\u06cc \u067e\u0647\u0644\u0648<\/strong> \u062f\u0627\u0631\u0646\u062f\u060c \u0628\u0633\u06cc\u0627\u0631 \u0645\u0647\u0645 \u0627\u0633\u062a.<\/p>\n<hr \/>\n<h3 dir=\"rtl\" lang=\"fa\">\u2705 4. \u062a\u0623\u062b\u06cc\u0631 \u0645\u062b\u0628\u062a \u0628\u0631 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645<\/h3>\n<p dir=\"rtl\" lang=\"fa\">\u0622\u0648\u0648\u06a9\u0627\u062f\u0648 \u062d\u0627\u0648\u06cc:<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u0645\u0646\u06cc\u0632\u06cc\u0645<\/li>\n<li>\u067e\u062a\u0627\u0633\u06cc\u0645<\/li>\n<li>\u0648\u06cc\u062a\u0627\u0645\u06cc\u0646\u200c\u0647\u0627\u06cc \u06af\u0631\u0648\u0647 B<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\">\u0627\u0633\u062a \u06a9\u0647 \u0647\u0645\u06af\u06cc \u062f\u0631 <strong>\u0639\u0645\u0644\u06a9\u0631\u062f \u0635\u062d\u06cc\u062d \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0648 \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc<\/strong> \u0646\u0642\u0634 \u062f\u0627\u0631\u0646\u062f.<\/p>\n<hr \/>\n<h2 dir=\"rtl\" lang=\"fa\">\u0628\u0647\u062a\u0631\u06cc\u0646 \u0632\u0645\u0627\u0646 \u0645\u0635\u0631\u0641 \u0622\u0648\u0648\u06a9\u0627\u062f\u0648 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645<\/h2>\n<p dir=\"rtl\" lang=\"fa\">\u2705 <strong>\u0635\u0628\u062d\u0627\u0646\u0647:<\/strong><\/p>\n<p dir=\"rtl\" lang=\"fa\">\u0645\u0635\u0631\u0641 \u0622\u0648\u0648\u06a9\u0627\u062f\u0648 \u062f\u0631 \u0635\u0628\u062d \u0628\u0627\u0639\u062b:<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u0633\u06cc\u0631\u06cc \u0637\u0648\u0644\u0627\u0646\u06cc<\/li>\n<li>\u06a9\u0627\u0647\u0634 \u0627\u0634\u062a\u0647\u0627 \u062f\u0631 \u0637\u0648\u0644 \u0631\u0648\u0632<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\">\u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u2705 <strong>\u0634\u0627\u0645 \u0633\u0628\u06a9:<\/strong><\/p>\n<p dir=\"rtl\" lang=\"fa\">\u062f\u0631 \u0648\u0639\u062f\u0647 \u0634\u0627\u0645\u060c \u0622\u0648\u0648\u06a9\u0627\u062f\u0648 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u062f\u0648\u0646 \u0628\u0627\u0644\u0627 \u0628\u0631\u062f\u0646 \u0642\u0646\u062f \u062e\u0648\u0646\u060c \u06cc\u06a9 \u0648\u0639\u062f\u0647 \u0633\u06cc\u0631\u06a9\u0646\u0646\u062f\u0647 \u0648 \u0636\u062f\u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u06cc\u062c\u0627\u062f \u06a9\u0646\u062f.<\/p>\n<blockquote>\n<p dir=\"rtl\" lang=\"fa\">\u0646\u06a9\u062a\u0647 \u0645\u0647\u0645: \u0645\u0642\u062f\u0627\u0631 \u0645\u0635\u0631\u0641 \u0645\u0647\u0645 \u0627\u0633\u062a\u061b <strong>\u00bd \u062a\u0627 1 \u0639\u062f\u062f \u0622\u0648\u0648\u06a9\u0627\u062f\u0648 \u062f\u0631 \u0631\u0648\u0632 \u06a9\u0627\u0641\u06cc \u0627\u0633\u062a<\/strong>.<\/p>\n<\/blockquote>\n<hr \/>\n<h2 dir=\"rtl\" lang=\"fa\">\u0622\u06cc\u0627 \u0622\u0648\u0648\u06a9\u0627\u062f\u0648 \u0628\u0627\u0639\u062b \u0686\u0627\u0642\u06cc \u0645\u06cc\u200c\u0634\u0648\u062f\u061f<\/h2>\n<p dir=\"rtl\" lang=\"fa\">\u062e\u06cc\u0631\u060c \u0627\u06af\u0631:<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u062f\u0631 \u062d\u062f \u0645\u062a\u0639\u0627\u062f\u0644 \u0645\u0635\u0631\u0641 \u0634\u0648\u062f<\/li>\n<li>\u062c\u0627\u06cc\u06af\u0632\u06cc\u0646 \u0686\u0631\u0628\u06cc\u200c\u0647\u0627\u06cc \u0646\u0627\u0633\u0627\u0644\u0645 \u0628\u0627\u0634\u062f<\/li>\n<li>\u0647\u0645\u0631\u0627\u0647 \u0628\u0627 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0648 \u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u0645\u0635\u0631\u0641 \u0634\u0648\u062f<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\">\u0622\u0648\u0648\u06a9\u0627\u062f\u0648 \u0646\u0647\u200c\u062a\u0646\u0647\u0627 \u0686\u0627\u0642\u200c\u06a9\u0646\u0646\u062f\u0647 \u0646\u06cc\u0633\u062a\u060c \u0628\u0644\u06a9\u0647 \u0628\u0647 <strong>\u06a9\u0627\u0647\u0634 \u0686\u0631\u0628\u06cc \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648<\/strong> \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n<hr \/>\n<h2 dir=\"rtl\" lang=\"fa\">\u2705 \u0631\u0633\u067e\u06cc \u062a\u0631\u0646\u062f\u06cc\u060c \u0633\u0627\u062f\u0647 \u0648 \u062c\u0630\u0627\u0628 \u0628\u0627 \u0622\u0648\u0648\u06a9\u0627\u062f\u0648 (\u0645\u0646\u0627\u0633\u0628 \u0635\u0628\u062d\u0627\u0646\u0647 \u06cc\u0627 \u0634\u0627\u0645)<\/h2>\n<h3 dir=\"rtl\" lang=\"fa\">\ud83e\udd51 \u06a9\u0627\u0633\u0647 \u0622\u0648\u0648\u06a9\u0627\u062f\u0648 \u0648 \u062a\u062e\u0645\u200c\u0645\u0631\u063a (Avocado Protein Bowl)<\/h3>\n<p dir=\"rtl\" lang=\"fa\"><strong>\u23f1 \u0632\u0645\u0627\u0646 \u0622\u0645\u0627\u062f\u0647\u200c\u0633\u0627\u0632\u06cc:<\/strong> \u06f1\u06f0 \u062f\u0642\u06cc\u0642\u0647<\/p>\n<hr \/>\n<h3 dir=\"rtl\" lang=\"fa\">\u00a0\u0645\u0648\u0627\u062f \u0644\u0627\u0632\u0645:<\/h3>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u0622\u0648\u0648\u06a9\u0627\u062f\u0648 \u0631\u0633\u06cc\u062f\u0647: \u00bd \u0639\u062f\u062f<\/li>\n<li>\u062a\u062e\u0645\u200c\u0645\u0631\u063a \u0622\u0628\u200c\u067e\u0632 \u06cc\u0627 \u0646\u06cc\u0645\u0631\u0648 \u06a9\u0645\u200c\u0631\u0648\u063a\u0646: 1 \u0639\u062f\u062f<\/li>\n<li>\u0646\u0627\u0646 \u0633\u0628\u0648\u0633\u200c\u062f\u0627\u0631 \u06cc\u0627 \u0646\u0627\u0646 \u062a\u0633\u062a: 1 \u0628\u0631\u0634<\/li>\n<li>\u06af\u0648\u062c\u0647 \u06af\u06cc\u0644\u0627\u0633\u06cc: 3\u20134 \u0639\u062f\u062f<\/li>\n<li>\u0622\u0628\u200c\u0644\u06cc\u0645\u0648 \u062a\u0627\u0632\u0647: \u0686\u0646\u062f \u0642\u0637\u0631\u0647<\/li>\n<li>\u0646\u0645\u06a9\u060c \u0641\u0644\u0641\u0644 \u0633\u06cc\u0627\u0647\u060c \u067e\u0627\u067e\u0631\u06cc\u06a9\u0627: \u0628\u0647 \u0645\u0642\u062f\u0627\u0631 \u06a9\u0645<\/li>\n<\/ul>\n<hr \/>\n<h3 dir=\"rtl\" lang=\"fa\">\u00a0\u0637\u0631\u0632 \u062a\u0647\u06cc\u0647:<\/h3>\n<ol dir=\"rtl\" lang=\"fa\">\n<li>\u0622\u0648\u0648\u06a9\u0627\u062f\u0648 \u0631\u0627 \u0644\u0647 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0627 \u0622\u0628\u200c\u0644\u06cc\u0645\u0648 \u0645\u062e\u0644\u0648\u0637 \u06a9\u0646\u06cc\u062f.<\/li>\n<li>\u062a\u062e\u0645\u200c\u0645\u0631\u063a \u0631\u0627 \u0628\u0631\u0634 \u0628\u0632\u0646\u06cc\u062f.<\/li>\n<li>\u0646\u0627\u0646 \u0631\u0627 \u062a\u0633\u062a \u06a9\u0646\u06cc\u062f \u0648 \u0622\u0648\u0648\u06a9\u0627\u062f\u0648 \u0631\u0627 \u0631\u0648\u06cc \u0622\u0646 \u0628\u0645\u0627\u0644\u06cc\u062f.<\/li>\n<li>\u062a\u062e\u0645\u200c\u0645\u0631\u063a \u0648 \u06af\u0648\u062c\u0647 \u0631\u0627 \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f.<\/li>\n<li>\u0627\u062f\u0648\u06cc\u0647\u200c\u0647\u0627 \u0631\u0627 \u0628\u067e\u0627\u0634\u06cc\u062f \u0648 \u0633\u0631\u0648 \u06a9\u0646\u06cc\u062f.<\/li>\n<\/ol>\n<hr \/>\n<h3 dir=\"rtl\" lang=\"fa\">\u2705 \u0686\u0631\u0627 \u0627\u06cc\u0646 \u0631\u0633\u067e\u06cc \u0628\u0631\u0627\u06cc \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648 \u0639\u0627\u0644\u06cc \u0627\u0633\u062a\u061f<\/h3>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0628\u0627\u0644\u0627 : \u062d\u0641\u0638 \u0639\u0636\u0644\u0647<\/li>\n<li>\u0686\u0631\u0628\u06cc \u0633\u0627\u0644\u0645 : \u06a9\u0627\u0647\u0634 \u0627\u0634\u062a\u0647\u0627<\/li>\n<li>\u0642\u0646\u062f \u062e\u0648\u0646 \u067e\u0627\u06cc\u062f\u0627\u0631 : \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0630\u062e\u06cc\u0631\u0647 \u0686\u0631\u0628\u06cc<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\">\u0645\u0646\u0627\u0633\u0628 \u0628\u0631\u0627\u06cc:<\/p>\n<ul>\n<li dir=\"rtl\" lang=\"fa\">\u0635\u0628\u062d\u0627\u0646\u0647 \u0633\u06cc\u0631\u06a9\u0646\u0646\u062f\u0647<\/li>\n<li dir=\"rtl\" lang=\"fa\">\u00a0\u0634\u0627\u0645 \u0633\u0628\u06a9 \u0648 \u0631\u0698\u06cc\u0645\u06cc<\/li>\n<li dir=\"rtl\" lang=\"fa\">\u00a0\u0627\u0641\u0631\u0627\u062f\u06cc \u0628\u0627 \u0686\u0631\u0628\u06cc \u0634\u06a9\u0645\u06cc<\/li>\n<\/ul>\n<hr \/>\n<h2 dir=\"rtl\" lang=\"fa\">\u0686\u0647 \u06a9\u0633\u0627\u0646\u06cc \u0628\u0627\u06cc\u062f \u062f\u0631 \u0645\u0635\u0631\u0641 \u0622\u0648\u0648\u06a9\u0627\u062f\u0648 \u0627\u062d\u062a\u06cc\u0627\u0637 \u06a9\u0646\u0646\u062f\u061f<\/h2>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u0627\u0641\u0631\u0627\u062f \u0628\u0627 <strong>\u0631\u0698\u06cc\u0645 \u06a9\u0627\u0644\u0631\u06cc \u0628\u0633\u06cc\u0627\u0631 \u0645\u062d\u062f\u0648\u062f<\/strong><\/li>\n<li>\u06a9\u0633\u0627\u0646\u06cc \u06a9\u0647 \u0645\u0634\u06a9\u0644\u0627\u062a \u062e\u0627\u0635 \u06af\u0648\u0627\u0631\u0634\u06cc \u062f\u0627\u0631\u0646\u062f<\/li>\n<li>\u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u0628\u0647 \u0622\u0648\u0648\u06a9\u0627\u062f\u0648 \u062d\u0633\u0627\u0633\u06cc\u062a \u062f\u0627\u0631\u0646\u062f<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\">\u062f\u0631 \u0635\u0648\u0631\u062a \u0628\u06cc\u0645\u0627\u0631\u06cc \u0632\u0645\u06cc\u0646\u0647\u200c\u0627\u06cc\u060c \u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u0628\u0627 \u0645\u062a\u062e\u0635\u0635 \u062a\u063a\u0630\u06cc\u0647 \u0645\u0634\u0648\u0631\u062a \u0634\u0648\u062f.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u0628\u0631\u0627\u06cc \u0645\u0634\u0648\u0631\u062a \u0628\u0627 <strong>\u0645\u062a\u062e\u0635\u0635\u06cc\u0646 \u062a\u063a\u0630\u06cc\u0647 \u0627\u0646\u0631\u062c\u06cc\u0645<\/strong> <a href=\"https:\/\/energym.ir\/diet\">\u06a9\u0644\u06cc\u06a9<\/a> \u06a9\u0646\u06cc\u062f.<\/p>\n<hr \/>\n<h2 dir=\"rtl\" lang=\"fa\">\u062c\u0645\u0639\u200c\u0628\u0646\u062f\u06cc\u061b \u0622\u06cc\u0627 \u0622\u0648\u0648\u06a9\u0627\u062f\u0648 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0633\u0627\u06cc\u0632 \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648 \u0645\u0641\u06cc\u062f \u0627\u0633\u062a\u061f<\/h2>\n<p dir=\"rtl\" lang=\"fa\">\u0628\u0644\u0647. \u0634\u0648\u0627\u0647\u062f \u0639\u0644\u0645\u06cc \u0646\u0634\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f \u06a9\u0647 \u0622\u0648\u0648\u06a9\u0627\u062f\u0648:<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u0627\u0634\u062a\u0647\u0627 \u0631\u0627 \u06a9\u0646\u062a\u0631\u0644 \u0645\u06cc\u200c\u06a9\u0646\u062f<\/li>\n<li>\u0686\u0631\u0628\u06cc \u0634\u06a9\u0645\u06cc \u0631\u0627 \u0647\u062f\u0641 \u0645\u06cc\u200c\u06af\u06cc\u0631\u062f<\/li>\n<li>\u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0631\u0627 \u0628\u0647\u0628\u0648\u062f \u0645\u06cc\u200c\u062f\u0647\u062f<\/li>\n<li>\u0648 \u062f\u0631 \u06a9\u0646\u0627\u0631 \u0633\u0628\u06a9 \u0632\u0646\u062f\u06af\u06cc \u0633\u0627\u0644\u0645\u060c \u0628\u0647 \u06a9\u0627\u0647\u0634 \u0633\u0627\u06cc\u0632 \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\">\u0627\u06af\u0631 \u0628\u0647\u200c\u062f\u0631\u0633\u062a\u06cc \u0648 \u0645\u062a\u0639\u0627\u062f\u0644 \u0645\u0635\u0631\u0641 \u0634\u0648\u062f\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f <strong>\u06cc\u06a9 \u0627\u0628\u0632\u0627\u0631 \u0642\u062f\u0631\u062a\u0645\u0646\u062f \u062f\u0631 \u062a\u063a\u0630\u06cc\u0647 \u0644\u0627\u063a\u0631\u06cc \u0628\u062f\u0648\u0646 \u0631\u0698\u06cc\u0645 \u0633\u062e\u062a<\/strong> \u0628\u0627\u0634\u062f.<\/p>\n<hr \/>\n<h2 dir=\"rtl\" lang=\"fa\">\u0645\u0646\u0627\u0628\u0639 \u0645\u0639\u062a\u0628\u0631 \u0639\u0644\u0645\u06cc<\/h2>\n<p dir=\"ltr\" lang=\"en\"><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/food-features\/avocados\/\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.hsph.harvard.edu\/nutritionsource\/food-features\/avocados\/<\/a><\/p>\n<p dir=\"ltr\" lang=\"en\"><a href=\"https:\/\/academic.oup.com\/jn\/article\/151\/9\/2513\/6319302\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/academic.oup.com\/jn\/article\/151\/9\/2513\/6319302<\/a><\/p>\n<p dir=\"ltr\" lang=\"en\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/fat\/art-20045550\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/fat\/art-20045550<\/a><\/p>\n<p dir=\"ltr\" lang=\"en\"><a href=\"https:\/\/health.clevelandclinic.org\/benefits-of-fiber\/\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/health.clevelandclinic.org\/benefits-of-fiber\/<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u062f\u0631 \u062f\u0646\u06cc\u0627\u06cc \u062a\u063a\u0630\u06cc\u0647 \u0633\u0627\u0644\u0645\u060c \u0622\u0648\u0648\u06a9\u0627\u062f\u0648 \u06cc\u06a9\u06cc \u0627\u0632 \u0645\u062d\u0628\u0648\u0628\u200c\u062a\u0631\u06cc\u0646 \u0645\u0648\u0627\u062f \u063a\u0630\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0648 \u0628\u0647\u200c\u0648\u06cc\u0698\u0647 \u06a9\u0627\u0647\u0634 \u0633\u0627\u06cc\u0632 \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648 \u0645\u062d\u0633\u0648\u0628 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u06cc\u0646 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