{"id":6081,"date":"2021-07-21T00:00:00","date_gmt":"2021-07-20T19:30:00","guid":{"rendered":"https:\/\/energym.ir\/mag\/%d8%aa%d8%b1%d9%81%d9%86%d8%af-%d8%a7%d9%86%d8%b1%da%98%db%8c-%d8%b5%d8%a8%d8%ad%d8%a7%d9%86%d9%87\/"},"modified":"2026-02-01T13:52:48","modified_gmt":"2026-02-01T10:22:48","slug":"%d8%b5%d8%a8%d8%ad%d8%a7%d9%86%d9%87-%d9%be%d8%b1%d8%a7%d9%86%d8%b1%da%98%db%8c-%d8%a8%d8%b1%d8%a7%db%8c-%d8%b4%d8%b1%d9%88%d8%b9-%d8%b1%d9%88%d8%b2","status":"publish","type":"post","link":"https:\/\/energym.ir\/mag\/%d8%b5%d8%a8%d8%ad%d8%a7%d9%86%d9%87-%d9%be%d8%b1%d8%a7%d9%86%d8%b1%da%98%db%8c-%d8%a8%d8%b1%d8%a7%db%8c-%d8%b4%d8%b1%d9%88%d8%b9-%d8%b1%d9%88%d8%b2\/","title":{"rendered":"\u0635\u0628\u062d\u0627\u0646\u0647 \u067e\u0631\u0627\u0646\u0631\u0698\u06cc\u061b \u0686\u06af\u0648\u0646\u0647 \u0631\u0648\u0632 \u062e\u0648\u062f \u0631\u0627 \u0628\u062f\u0648\u0646 \u0627\u0641\u062a \u0627\u0646\u0631\u0698\u06cc \u0634\u0631\u0648\u0639 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\u062f\u0627\u0646\u0647 \u0686\u06cc\u0627 \u0628\u0647 \u0628\u0644\u063a\u0648\u0631 \u062c\u0648 \u062f\u0648\u0633\u0631<\/li>\n<li>\u0627\u0636\u0627\u0641\u0647 \u06a9\u0631\u062f\u0646 \u0622\u0648\u0648\u06a9\u0627\u062f\u0648 \u06cc\u0627 \u062a\u062e\u0645\u200c\u0645\u0631\u063a \u0628\u0647 \u0646\u0627\u0646 \u062a\u0633\u062a<\/li>\n<li>\u062a\u0631\u06a9\u06cc\u0628 \u062f\u0627\u0646\u0647 \u0686\u06cc\u0627\u060c \u0645\u0627\u0633\u062a \u06cc\u0648\u0646\u0627\u0646\u06cc \u0648 \u0645\u06cc\u0648\u0647 \u062f\u0631 \u0627\u0633\u0645\u0648\u062a\u06cc<\/li>\n<\/ul>\n<p><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/s3.energym.ir\/statics\/images\/articles\/webp-1624354289159-shutterstock_7894904.webp\" alt=\"\" width=\"800\" height=\"533\" \/><\/p>\n<h2 dir=\"rtl\" lang=\"fa\">2\ufe0f\u20e3 \u0645\u0637\u0645\u0626\u0646 \u0634\u0648\u06cc\u062f \u06a9\u0647 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u06a9\u0627\u0641\u06cc \u0635\u0628\u062d\u0627\u0646\u0647 \u0645\u06cc\u200c\u062e\u0648\u0631\u06cc\u062f<\/h2>\n<p dir=\"rtl\" lang=\"fa\">\u062e\u06cc\u0644\u06cc \u0648\u0642\u062a\u200c\u0647\u0627 \u0648\u0633\u0648\u0633\u0647 \u0645\u06cc\u200c\u0634\u0648\u06cc\u0645 \u0641\u0642\u0637 \u06cc\u06a9 \u0645\u06cc\u0648\u0647 \u06cc\u0627 \u06cc\u06a9 \u0641\u0646\u062c\u0627\u0646 \u0642\u0647\u0648\u0647 \u0631\u0627 \u0628\u0647\u200c\u0639\u0646\u0648\u0627\u0646 \u0635\u0628\u062d\u0627\u0646\u0647 \u062f\u0631 \u0646\u0638\u0631 \u0628\u06af\u06cc\u0631\u06cc\u0645.<\/p>\n<p dir=\"rtl\" lang=\"fa\"><strong>\u0628\u0627 \u0627\u06cc\u0646 \u062d\u0627\u0644<\/strong>\u060c \u0645\u0635\u0631\u0641 \u06a9\u0627\u0644\u0631\u06cc \u0628\u0633\u06cc\u0627\u0631 \u06a9\u0645 \u0646\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0627\u0646\u0631\u0698\u06cc \u0645\u0648\u0631\u062f\u0646\u06cc\u0627\u0632 \u0628\u062f\u0646 \u0631\u0627 \u062a\u0623\u0645\u06cc\u0646 \u06a9\u0646\u062f.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u0645\u0637\u0627\u0644\u0639\u0627\u062a \u0646\u0634\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u0646\u062f:<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u0635\u0628\u062d\u0627\u0646\u0647\u200c\u0627\u06cc \u0628\u0627 \u06a9\u0645\u062a\u0631 \u0627\u0632 <strong>\u06f3\u06f5\u06f0 \u06a9\u0627\u0644\u0631\u06cc<\/strong><\/li>\n<li>\u0645\u0639\u0645\u0648\u0644\u0627\u064b \u0627\u0632 \u06a9\u0646\u062a\u0631\u0644 \u0627\u0634\u062a\u0647\u0627 \u0648 \u0633\u0637\u062d \u0627\u0646\u0631\u0698\u06cc \u067e\u0634\u062a\u06cc\u0628\u0627\u0646\u06cc \u0646\u0645\u06cc\u200c\u06a9\u0646\u062f<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\"><strong>\u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646<\/strong>\u060c \u0627\u06af\u0631 \u0635\u0628\u062d\u0627\u0646\u0647 \u0634\u0645\u0627 \u062e\u06cc\u0644\u06cc \u0633\u0628\u06a9 \u0627\u0633\u062a\u060c \u0622\u0646 \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u06cc\u062f.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u2705 \u0631\u0627\u0647\u06a9\u0627\u0631 \u0633\u0627\u062f\u0647:<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u0627\u0641\u0632\u0648\u062f\u0646 \u06cc\u06a9 \u0642\u0627\u0634\u0642 \u06a9\u0631\u0647 \u0645\u063a\u0632\u0647\u0627<\/li>\n<li>\u06cc\u0627 \u0622\u0648\u0648\u06a9\u0627\u062f\u0648\u06cc \u0644\u0647\u200c\u0634\u062f\u0647 \u0631\u0648\u06cc \u0646\u0627\u0646 \u0633\u0628\u0648\u0633\u200c\u062f\u0627\u0631<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\">\u0628\u0647 \u0627\u06cc\u0646 \u062a\u0631\u062a\u06cc\u0628\u060c \u0648\u0639\u062f\u0647 \u0635\u0628\u062d\u0627\u0646\u0647 \u0628\u0647 \u06cc\u06a9 \u0645\u0646\u0628\u0639 \u0648\u0627\u0642\u0639\u06cc \u0627\u0646\u0631\u0698\u06cc \u062a\u0628\u062f\u06cc\u0644 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n<p><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/s3.energym.ir\/statics\/images\/articles\/webp-1624354341804-shutterstock_1229694.webp\" alt=\"\" width=\"800\" height=\"554\" \/><\/p>\n<h2 dir=\"rtl\" lang=\"fa\"><\/h2>\n<h2 dir=\"rtl\" lang=\"fa\">3\ufe0f\u20e3 \u062a\u0646\u0648\u0639 \u063a\u0630\u0627\u06cc\u06cc \u0631\u0627 \u062f\u0631 \u0648\u0639\u062f\u0647 \u0635\u0628\u062d\u0627\u0646\u0647 \u062d\u0641\u0638 \u06a9\u0646\u06cc\u062f<\/h2>\n<p dir=\"rtl\" lang=\"fa\">\u0647\u0631 \u0645\u0627\u062f\u0647 \u063a\u0630\u0627\u06cc\u06cc\u060c \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646\u200c\u0647\u0627 \u0648 \u0645\u0648\u0627\u062f \u0645\u0639\u062f\u0646\u06cc \u062e\u0627\u0635 \u062e\u0648\u062f \u0631\u0627 \u062f\u0627\u0631\u062f.<\/p>\n<p dir=\"rtl\" lang=\"fa\"><strong>\u062f\u0631 \u0646\u062a\u06cc\u062c\u0647<\/strong>\u060c \u0645\u0635\u0631\u0641 \u0645\u062a\u0646\u0648\u0639 \u0645\u0648\u0627\u062f \u063a\u0630\u0627\u06cc\u06cc \u0646\u0642\u0634 \u0645\u0647\u0645\u06cc \u062f\u0631 \u0645\u062f\u06cc\u0631\u06cc\u062a \u0633\u0637\u062d \u0627\u0646\u0631\u0698\u06cc \u0631\u0648\u0632\u0627\u0646\u0647 \u0627\u06cc\u0641\u0627 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u0628\u0631\u062e\u06cc \u0631\u06cc\u0632\u0645\u063a\u0630\u06cc\u200c\u0647\u0627\u06cc \u06a9\u0644\u06cc\u062f\u06cc \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0646\u0631\u0698\u06cc:<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li><strong>\u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 B12:<\/strong> \u062a\u062e\u0645\u200c\u0645\u0631\u063a\u060c \u0644\u0628\u0646\u06cc\u0627\u062a\u060c \u0628\u0648\u0642\u0644\u0645\u0648\u0646<\/li>\n<li><strong>\u0622\u0647\u0646:<\/strong> \u0627\u0633\u0641\u0646\u0627\u062c\u060c \u063a\u0644\u0627\u062a \u063a\u0646\u06cc\u200c\u0634\u062f\u0647<\/li>\n<li><strong>\u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 C:<\/strong> \u0645\u0631\u06a9\u0628\u0627\u062a\u060c \u062a\u0648\u062a\u200c\u0641\u0631\u0646\u06af\u06cc<\/li>\n<li><strong>\u0645\u0646\u06cc\u0632\u06cc\u0645:<\/strong> \u0622\u062c\u06cc\u0644\u060c \u0634\u06cc\u0631\u060c \u062f\u0627\u0646\u0647\u200c\u0647\u0627<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\">\u062a\u0631\u06a9\u06cc\u0628 \u0647\u0648\u0634\u0645\u0646\u062f\u0627\u0646\u0647 \u0627\u06cc\u0646 \u0645\u0648\u0627\u062f \u062f\u0631 \u0635\u0628\u062d\u0627\u0646\u0647\u060c \u0628\u0647 \u0639\u0645\u0644\u06a9\u0631\u062f \u0628\u0647\u062a\u0631 \u0639\u0636\u0644\u0627\u062a \u0648 \u062a\u0645\u0631\u06a9\u0632 \u0630\u0647\u0646\u06cc \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/s3.energym.ir\/statics\/images\/articles\/webp-1624354402515-shutterstock_1044441.webp\" alt=\"\" width=\"800\" height=\"463\" \/><\/p>\n<h2 dir=\"rtl\" lang=\"fa\"><\/h2>\n<h2 dir=\"rtl\" lang=\"fa\">4\ufe0f\u20e3 \u0635\u0628\u062d\u0627\u0646\u0647 \u062e\u0648\u062f \u0631\u0627 \u0627\u0632 \u0634\u0628 \u0642\u0628\u0644 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0631\u06cc\u0632\u06cc \u06a9\u0646\u06cc\u062f<\/h2>\n<p dir=\"rtl\" lang=\"fa\">\u062f\u0631 \u0631\u0648\u0632\u0647\u0627\u06cc \u0634\u0644\u0648\u063a\u060c \u0622\u062e\u0631\u06cc\u0646 \u0686\u06cc\u0632\u06cc \u06a9\u0647 \u0628\u0647 \u0622\u0646 \u0641\u06a9\u0631 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645\u060c \u0627\u0646\u062a\u062e\u0627\u0628 \u0635\u0628\u062d\u0627\u0646\u0647 \u0633\u0627\u0644\u0645 \u0627\u0633\u062a.<\/p>\n<p dir=\"rtl\" lang=\"fa\"><strong>\u0628\u0647 \u0647\u0645\u06cc\u0646 \u062f\u0644\u06cc\u0644<\/strong>\u060c \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0631\u06cc\u0632\u06cc \u0627\u0632 \u0634\u0628 \u0642\u0628\u0644 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062a\u0641\u0627\u0648\u062a \u0628\u0632\u0631\u06af\u06cc \u0627\u06cc\u062c\u0627\u062f \u06a9\u0646\u062f.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u062d\u062a\u06cc \u0628\u0647\u062a\u0631 \u0627\u0632 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0631\u06cc\u0632\u06cc\u060c <strong>\u0622\u0645\u0627\u062f\u0647\u200c\u0633\u0627\u0632\u06cc \u0648\u0627\u0642\u0639\u06cc \u0635\u0628\u062d\u0627\u0646\u0647<\/strong> \u0627\u0633\u062a.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u2705 \u0627\u06cc\u062f\u0647\u200c\u0647\u0627\u06cc \u06a9\u0627\u0631\u0628\u0631\u062f\u06cc:<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u062a\u0647\u06cc\u0647 \u062c\u0648 \u062f\u0648\u0633\u0631 \u0634\u0628\u0627\u0646\u0647<\/li>\n<li>\u0622\u0645\u0627\u062f\u0647\u200c\u06a9\u0631\u062f\u0646 \u067e\u0648\u062f\u06cc\u0646\u06af \u0686\u06cc\u0627<\/li>\n<li>\u0634\u0633\u062a\u0646 \u0648 \u062e\u0631\u062f \u06a9\u0631\u062f\u0646 \u0645\u06cc\u0648\u0647\u200c\u0647\u0627 \u0628\u0631\u0627\u06cc \u0627\u0633\u0645\u0648\u062a\u06cc<\/li>\n<li>\u062c\u0648\u0634\u0627\u0646\u062f\u0646 \u062a\u062e\u0645\u200c\u0645\u0631\u063a \u0628\u0631\u0627\u06cc \u0686\u0646\u062f \u0631\u0648\u0632<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\">\u0628\u0647 \u0627\u06cc\u0646 \u062a\u0631\u062a\u06cc\u0628\u060c \u0635\u0628\u062d\u200c\u0647\u0627 \u0628\u062f\u0648\u0646 \u0627\u0633\u062a\u0631\u0633 \u0648 \u062a\u0635\u0645\u06cc\u0645\u200c\u06af\u06cc\u0631\u06cc \u0644\u062d\u0638\u0647\u200c\u0627\u06cc\u060c \u06cc\u06a9 \u0635\u0628\u062d\u0627\u0646\u0647 \u067e\u0631\u0627\u0646\u0631\u0698\u06cc \u062f\u0631 \u0627\u062e\u062a\u06cc\u0627\u0631 \u062f\u0627\u0631\u06cc\u062f.<\/p>\n<hr \/>\n<h2 dir=\"rtl\" lang=\"fa\">\u00a0\u06a9\u0644\u0627\u0645 \u0622\u062e\u0631<\/h2>\n<p dir=\"rtl\" lang=\"fa\">\u0628\u0627 \u0631\u0639\u0627\u06cc\u062a \u0627\u06cc\u0646 \u06f4 \u062a\u0631\u0641\u0646\u062f \u0633\u0627\u062f\u0647\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f:<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u0633\u0637\u062d \u0627\u0646\u0631\u0698\u06cc \u062e\u0648\u062f \u0631\u0627 \u062a\u0627 \u0632\u0645\u0627\u0646 \u0646\u0627\u0647\u0627\u0631 \u062d\u0641\u0638 \u06a9\u0646\u06cc\u062f<\/li>\n<li>\u0627\u0632 \u0636\u0639\u0641 \u0648 \u0627\u0641\u062a \u062a\u0645\u0631\u06a9\u0632 \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u06a9\u0646\u06cc\u062f<\/li>\n<li>\u0648 \u062d\u062a\u06cc \u062f\u0631 \u0634\u0644\u0648\u063a\u200c\u062a\u0631\u06cc\u0646 \u0631\u0648\u0632\u0647\u0627\u060c \u062a\u063a\u0630\u06cc\u0647 \u0633\u0627\u0644\u0645 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\"><strong>\u062f\u0631 \u0646\u0647\u0627\u06cc\u062a<\/strong>\u060c \u0635\u0628\u062d\u0627\u0646\u0647 \u067e\u0631\u0627\u0646\u0631\u0698\u06cc \u0641\u0642\u0637 \u06cc\u06a9 \u0648\u0639\u062f\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0646\u06cc\u0633\u062a\u061b \u0628\u0644\u06a9\u0647 \u067e\u0627\u06cc\u0647\u200c\u0627\u06cc \u0628\u0631\u0627\u06cc \u06cc\u06a9 \u0631\u0648\u0632 \u0645\u0648\u0641\u0642\u060c \u0645\u062a\u0645\u0631\u06a9\u0632 \u0648 \u0633\u0627\u0644\u0645 \u0627\u0633\u062a.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u0646\u0648\u0634 \u062c\u0627\u0646 \u2600\ufe0f<\/p>\n<hr \/>\n<h2 dir=\"rtl\" lang=\"fa\">\u00a0\u0645\u0646\u0627\u0628\u0639 \u0639\u0644\u0645\u06cc \u0645\u0631\u062a\u0628\u0637<\/h2>\n<p dir=\"ltr\" lang=\"en\"><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/breakfast\/\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.hsph.harvard.edu\/nutritionsource\/breakfast\/<\/a><\/p>\n<p dir=\"ltr\" lang=\"en\"><a href=\"https:\/\/health.clevelandclinic.org\/healthy-breakfast\/\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/health.clevelandclinic.org\/healthy-breakfast\/<\/a><\/p>\n<p dir=\"ltr\" lang=\"en\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4258944\/\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4258944\/<\/a><\/p>\n<p dir=\"ltr\" lang=\"en\"><a href=\"https:\/\/www.eatright.org\/health\/wellness\/healthy-aging\/the-importance-of-breakfast\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.eatright.org\/health\/wellness\/healthy-aging\/the-importance-of-breakfast<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0635\u0628\u062d\u0627\u0646\u0647 \u067e\u0631\u0627\u0646\u0631\u0698\u06cc\u061b \u0686\u06af\u0648\u0646\u0647 \u0631\u0648\u0632 \u062e\u0648\u062f \u0631\u0627 \u0628\u062f\u0648\u0646 \u0627\u0641\u062a \u0627\u0646\u0631\u0698\u06cc \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u0645\u061f \u0628\u0647 \u0647\u0645\u0647 \u0645\u0627 \u06af\u0641\u062a\u0647 \u0634\u062f\u0647 \u06a9\u0647 \u0635\u0628\u062d\u0627\u0646\u0647 \u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 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