{"id":8615,"date":"2024-12-25T14:54:11","date_gmt":"2024-12-25T11:24:11","guid":{"rendered":"https:\/\/energym.ir\/mag\/?p=8615"},"modified":"2026-01-21T11:47:30","modified_gmt":"2026-01-21T08:17:30","slug":"%d9%be%d8%a7%d8%b3%d8%aa%d8%a7-%d8%a8%d8%a7-%d8%b3%d8%b3-%da%af%d9%88%d8%ac%d9%87-%d9%81%d8%b1%d9%86%da%af%db%8c-%d8%af%d8%b3%d8%aa%d9%88%d8%b1-%d9%be%d8%ae%d8%aa-%da%af%db%8c%d8%a7%d9%87%db%8c","status":"publish","type":"post","link":"https:\/\/energym.ir\/mag\/%d9%be%d8%a7%d8%b3%d8%aa%d8%a7-%d8%a8%d8%a7-%d8%b3%d8%b3-%da%af%d9%88%d8%ac%d9%87-%d9%81%d8%b1%d9%86%da%af%db%8c-%d8%af%d8%b3%d8%aa%d9%88%d8%b1-%d9%be%d8%ae%d8%aa-%da%af%db%8c%d8%a7%d9%87%db%8c\/","title":{"rendered":"\u067e\u0627\u0633\u062a\u0627 \u0628\u0627 \u0633\u0633 \u06af\u0648\u062c\u0647 \u0641\u0631\u0646\u06af\u06cc: \u063a\u0630\u0627\u06cc \u06af\u06cc\u0627\u0647\u06cc \u0633\u0631\u06cc\u0639\u060c \u0633\u0627\u0644\u0645 \u0648 \u062e\u0648\u0634\u0645\u0632\u0647"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"8615\" class=\"elementor elementor-8615\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6e91b548 e-flex e-con-boxed e-con e-parent\" data-id=\"6e91b548\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7d6deeb elementor-widget elementor-widget-text-editor\" data-id=\"7d6deeb\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h1 dir=\"rtl\" lang=\"fa\">\u067e\u0627\u0633\u062a\u0627 \u0628\u0627 \u0633\u0633 \u06af\u0648\u062c\u0647 \u0641\u0631\u0646\u06af\u06cc\u060c\u06cc\u06a9 \u063a\u0630\u0627\u06cc \u06af\u06cc\u0627\u0647\u06cc \u0633\u0631\u06cc\u0639 \u0628\u0631\u0627\u06cc \u0648\u0639\u062f\u0647\u200c\u0647\u0627\u06cc \u063a\u0630\u0627\u06cc\u06cc \u0634\u0645\u0627<\/h1><p dir=\"rtl\" lang=\"fa\">\u067e\u0627\u0633\u062a\u0627 \u0628\u0627 \u0633\u0633 \u06af\u0648\u062c\u0647 \u0641\u0631\u0646\u06af\u06cc \u06cc\u06a9 \u063a\u0630\u0627\u06cc \u06af\u06cc\u0627\u0647\u06cc \u062e\u0648\u0634\u0645\u0632\u0647 \u0648 \u0633\u0627\u062f\u0647 \u0627\u0633\u062a \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0647 \u0633\u0631\u0639\u062a \u0622\u0646 \u0631\u0627 \u062a\u0647\u06cc\u0647 \u06a9\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u063a\u0630\u0627 \u0646\u0647 \u062a\u0646\u0647\u0627 \u0633\u0628\u06a9 \u0648 \u0645\u0642\u0648\u06cc \u0627\u0633\u062a\u060c \u0628\u0644\u06a9\u0647 \u06cc\u06a9 \u0627\u0646\u062a\u062e\u0627\u0628 \u0639\u0627\u0644\u06cc \u062f\u0631 <strong><a href=\"https:\/\/energym.ir\/diet\/17\/vegetarian\">\u0631\u0698\u06cc\u0645 \u06af\u06cc\u0627\u0647\u200c\u062e\u0648\u0627\u0631\u06cc \u0627\u0646\u0631\u062c\u06cc\u0645<\/a> <\/strong>\u0648 \u06a9\u0633\u0627\u0646\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u0647 \u062f\u0646\u0628\u0627\u0644 \u06cc\u06a9 \u0648\u0639\u062f\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0633\u0627\u0644\u0645 \u0648 \u0633\u0631\u06cc\u0639 \u0647\u0633\u062a\u0646\u062f.<\/p><hr \/><h2 dir=\"rtl\" lang=\"fa\">\u062a\u0627\u0631\u06cc\u062e\u0686\u0647 \u06a9\u0648\u062a\u0627\u0647\u06cc \u0627\u0632 \u067e\u0627\u0633\u062a\u0627 \u0628\u0627 \u0633\u0633 \u06af\u0648\u062c\u0647 \u0641\u0631\u0646\u06af\u06cc<\/h2><p dir=\"rtl\" lang=\"fa\">\u067e\u0627\u0633\u062a\u0627 \u0642\u062f\u0645\u062a \u0637\u0648\u0644\u0627\u0646\u06cc \u062f\u0627\u0631\u062f \u0648 \u0627\u0632 \u0642\u0631\u0646\u200c\u0647\u0627 \u067e\u06cc\u0634 \u062f\u0631 \u0627\u06cc\u062a\u0627\u0644\u06cc\u0627 \u0645\u062d\u0628\u0648\u0628 \u0628\u0648\u062f\u0647 \u0627\u0633\u062a. \u0633\u0633 \u06af\u0648\u062c\u0647 \u0641\u0631\u0646\u06af\u06cc \u062f\u0631 \u0627\u0628\u062a\u062f\u0627 \u062f\u0631 \u0627\u06cc\u062a\u0627\u0644\u06cc\u0627 \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u06cc\u06a9 \u062a\u0632\u0626\u06cc\u0646 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u0634\u062f \u0648 \u0628\u0647 \u062a\u062f\u0631\u06cc\u062c \u0628\u0647 \u06cc\u06a9\u06cc \u0627\u0632 \u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 \u0628\u062e\u0634\u200c\u0647\u0627\u06cc \u067e\u0627\u0633\u062a\u0627 \u062a\u0628\u062f\u06cc\u0644 \u0634\u062f.<\/p><hr \/><h3 dir=\"rtl\" lang=\"fa\">\u0645\u0648\u0627\u062f \u0644\u0627\u0632\u0645 \u067e\u0627\u0633\u062a\u0627 \u0628\u0627 \u0633\u0633 \u06af\u0648\u062c\u0647 \u0641\u0631\u0646\u06af\u06cc<\/h3><ul dir=\"rtl\" lang=\"fa\"><li>\u06f2\u06f0\u06f0 \u06af\u0631\u0645 \u067e\u0627\u0633\u062a\u0627 (\u0627\u0633\u067e\u0627\u06af\u062a\u06cc\u060c \u0641\u062a\u0648\u0686\u06cc\u0646\u06cc \u06cc\u0627 \u0647\u0631 \u0646\u0648\u0639 \u062f\u0644\u062e\u0648\u0627\u0647)<\/li><li>\u06f5\u06f0\u06f0 \u06af\u0631\u0645 \u06af\u0648\u062c\u0647 \u0641\u0631\u0646\u06af\u06cc \u062a\u0627\u0632\u0647<\/li><li>\u06f2 \u062d\u0628\u0647 \u0633\u06cc\u0631 \u062a\u0627\u0632\u0647<\/li><li>\u06f2 \u0642\u0627\u0634\u0642 \u063a\u0630\u0627\u062e\u0648\u0631\u06cc \u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646<\/li><li>\u06cc\u06a9 \u0645\u0634\u062a \u0631\u06cc\u062d\u0627\u0646 \u062a\u0627\u0632\u0647<\/li><li>\u0646\u0645\u06a9 \u0648 \u0641\u0644\u0641\u0644 \u0633\u06cc\u0627\u0647 \u0628\u0647 \u0645\u0642\u062f\u0627\u0631 \u0644\u0627\u0632\u0645<\/li><li>\u06f1 \u0642\u0627\u0634\u0642 \u0686\u0627\u06cc\u062e\u0648\u0631\u06cc \u0634\u06a9\u0631 (\u0627\u062e\u062a\u06cc\u0627\u0631\u06cc)<\/li><li>\u067e\u0646\u06cc\u0631 \u067e\u0627\u0631\u0645\u0632\u0627\u0646 \u0631\u0646\u062f\u0647 \u0634\u062f\u0647 (\u0627\u062e\u062a\u06cc\u0627\u0631\u06cc)<\/li><\/ul><hr \/><h3 dir=\"rtl\" lang=\"fa\">\u0637\u0631\u0632 \u062a\u0647\u06cc\u0647 \u06af\u0627\u0645 \u0628\u0647 \u06af\u0627\u0645<\/h3><ol dir=\"rtl\" lang=\"fa\"><li><strong>\u067e\u0627\u0633\u062a\u0627 \u0631\u0627 \u062f\u0631 \u0622\u0628 \u062c\u0648\u0634 \u0628\u0627 \u06a9\u0645\u06cc \u0646\u0645\u06a9 \u0628\u067e\u0632\u06cc\u062f.<\/strong> \u0637\u0628\u0642 \u062f\u0633\u062a\u0648\u0631\u0627\u0644\u0639\u0645\u0644 \u0631\u0648\u06cc \u0628\u0633\u062a\u0647\u060c \u067e\u0627\u0633\u062a\u0627 \u0631\u0627 \u0628\u067e\u0632\u06cc\u062f \u062a\u0627 \u0628\u0647 \u062d\u0627\u0644\u062a <em>al dente<\/em> \u0628\u0631\u0633\u062f (\u06cc\u0639\u0646\u06cc \u0647\u0646\u0648\u0632 \u06a9\u0645\u06cc \u0633\u0641\u062a \u0628\u0627\u0634\u062f).<\/li><li><strong>\u062f\u0631 \u0647\u0645\u06cc\u0646 \u062d\u06cc\u0646\u060c \u0633\u06cc\u0631 \u0631\u0627 \u062e\u0631\u062f \u06a9\u0631\u062f\u0647 \u0648 \u062f\u0631 \u06cc\u06a9 \u062a\u0627\u0628\u0647 \u0628\u0627 \u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646 \u062a\u0641\u062a \u062f\u0647\u06cc\u062f.<\/strong> \u062a\u0627 \u0632\u0645\u0627\u0646\u06cc \u06a9\u0647 \u0639\u0637\u0631 \u0633\u06cc\u0631 \u0628\u0644\u0646\u062f \u0634\u0648\u062f\u060c \u062a\u0641\u062a \u062f\u0647\u06cc\u062f.<\/li><li><strong>\u06af\u0648\u062c\u0647 \u0641\u0631\u0646\u06af\u06cc\u200c\u0647\u0627 \u0631\u0627 \u062e\u0631\u062f \u06a9\u0631\u062f\u0647 \u0648 \u0628\u0647 \u062a\u0627\u0628\u0647 \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f.<\/strong> \u0646\u0645\u06a9\u060c \u0641\u0644\u0641\u0644 \u0648 \u0634\u06a9\u0631 (\u062f\u0631 \u0635\u0648\u0631\u062a \u0627\u0633\u062a\u0641\u0627\u062f\u0647) \u0631\u0627 \u0647\u0645 \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f.<\/li><li><strong>\u0627\u062c\u0627\u0632\u0647 \u062f\u0647\u06cc\u062f \u0633\u0633 \u0628\u0647 \u0645\u062f\u062a \u06f1\u06f5-\u06f2\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u0631\u0648\u06cc \u062d\u0631\u0627\u0631\u062a \u0645\u0644\u0627\u06cc\u0645 \u0628\u067e\u0632\u062f.<\/strong> \u062a\u0627 \u0632\u0645\u0627\u0646\u06cc \u06a9\u0647 \u06af\u0648\u062c\u0647 \u0641\u0631\u0646\u06af\u06cc\u200c\u0647\u0627 \u0646\u0631\u0645 \u0634\u062f\u0647 \u0648 \u0633\u0633 \u06a9\u0645\u06cc \u063a\u0644\u06cc\u0638 \u0634\u0648\u062f.<\/li><li><strong>\u067e\u0627\u0633\u062a\u0627\u06cc \u0622\u0628\u06a9\u0634 \u0634\u062f\u0647 \u0631\u0627 \u0628\u0647 \u062a\u0627\u0628\u0647 \u0633\u0633 \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f \u0648 \u062e\u0648\u0628 \u0645\u062e\u0644\u0648\u0637 \u06a9\u0646\u06cc\u062f.<\/strong> \u062a\u0627 \u062a\u0645\u0627\u0645 \u067e\u0627\u0633\u062a\u0627 \u0628\u0647 \u0633\u0633 \u0622\u063a\u0634\u062a\u0647 \u0634\u0648\u062f.<\/li><li><strong>\u067e\u0627\u0633\u062a\u0627 \u0631\u0627 \u062f\u0631 \u0628\u0634\u0642\u0627\u0628 \u0628\u0631\u06cc\u0632\u06cc\u062f \u0648 \u0628\u0627 \u0631\u06cc\u062d\u0627\u0646 \u062a\u0627\u0632\u0647 \u0648 \u067e\u0646\u06cc\u0631 \u067e\u0627\u0631\u0645\u0632\u0627\u0646 (\u062f\u0631 \u0635\u0648\u0631\u062a \u062a\u0645\u0627\u06cc\u0644) \u062a\u0632\u0626\u06cc\u0646 \u06a9\u0646\u06cc\u062f.<\/strong><\/li><\/ol><hr \/><h3 dir=\"rtl\" lang=\"fa\">\u0646\u06a9\u0627\u062a\u06cc \u0628\u0631\u0627\u06cc \u067e\u062e\u062a \u0628\u0647\u062a\u0631<\/h3><ul dir=\"rtl\" lang=\"fa\"><li><p>\u0628\u0631\u0627\u06cc \u062f\u0627\u0634\u062a\u0646 \u0637\u0639\u0645 \u0628\u0647\u062a\u0631\u060c \u06af\u0648\u062c\u0647 \u0641\u0631\u0646\u06af\u06cc\u200c\u0647\u0627\u06cc \u0631\u0633\u06cc\u062f\u0647 \u0631\u0627 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f.<\/p><\/li><li><p>\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u062f\u06cc\u06af\u0631\u06cc \u0645\u0627\u0646\u0646\u062f \u0641\u0644\u0641\u0644 \u062f\u0644\u0645\u0647\u200c\u0627\u06cc \u06cc\u0627 \u0642\u0627\u0631\u0686 \u0646\u06cc\u0632 \u062f\u0631 \u0633\u0633 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f.<\/p><\/li><li><p>\u0627\u06af\u0631 \u062f\u0648\u0633\u062a \u062f\u0627\u0631\u06cc\u062f\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u06a9\u0645\u06cc \u062e\u0627\u0645\u0647 \u0628\u0647 \u0633\u0633 \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u062e\u0627\u0645\u0647\u200c\u0627\u06cc\u200c\u062a\u0631 \u0634\u0648\u062f.<\/p><\/li><\/ul><hr \/><h3 dir=\"rtl\" lang=\"fa\">\u0627\u0631\u0632\u0634 \u063a\u0630\u0627\u06cc\u06cc<\/h3><p dir=\"rtl\" lang=\"fa\">\u0627\u06cc\u0646 \u063a\u0630\u0627\u06cc \u06af\u06cc\u0627\u0647\u06cc \u0633\u0631\u0634\u0627\u0631 \u0627\u0632 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\u060c \u0641\u06cc\u0628\u0631\u060c \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646\u200c\u0647\u0627 \u0648 \u0645\u0648\u0627\u062f \u0645\u0639\u062f\u0646\u06cc \u0627\u0633\u062a. \u0633\u0633 \u06af\u0648\u062c\u0647 \u0641\u0631\u0646\u06af\u06cc \u0645\u0646\u0628\u0639 \u062e\u0648\u0628\u06cc \u0627\u0632 \u0622\u0646\u062a\u06cc\u200c\u0627\u06a9\u0633\u06cc\u062f\u0627\u0646\u200c\u0647\u0627 \u0627\u0633\u062a \u0648 \u0631\u06cc\u062d\u0627\u0646 \u0646\u06cc\u0632 \u0627\u0631\u0632\u0634 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0627\u0644\u0627\u06cc\u06cc \u062f\u0627\u0631\u062f.<\/p><hr \/><p dir=\"rtl\" lang=\"fa\"><strong>\u0645\u0646\u0627\u0628\u0639 \u0639\u0644\u0645\u06cc \u0645\u0639\u062a\u0628\u0631<\/strong><\/p><p dir=\"ltr\" lang=\"en\" style=\"text-align: left;\">\u00a0<a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">https:\/\/www.hsph.harvard.edu\/nutritionsource\/<\/a><\/p><p dir=\"ltr\" lang=\"en\" style=\"text-align: left;\"><a href=\"https:\/\/www.nih.gov\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">https:\/\/www.nih.gov\/<\/a><\/p><p dir=\"ltr\" lang=\"en\" style=\"text-align: left;\"><a href=\"https:\/\/www.eatright.org\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">https:\/\/www.eatright.org\/<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-04ea129 e-flex e-con-boxed e-con e-parent\" data-id=\"04ea129\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6e06224 elementor-widget elementor-widget-image\" data-id=\"6e06224\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/energym.ir\/diet\">\n\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"410\" src=\"https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/02\/site-banner-\u06f22-1024x410.jpg\" class=\"attachment-large size-large wp-image-10124\" alt=\"\u0637\u0631\u0632 \u062a\u0647\u06cc\u0647 \u063a\u0630\u0627\u06cc \u0631\u0698\u06cc\u0645\u06cc \u062f\u0631 \u0627\u0646\u0631\u062c\u06cc\u0645\" srcset=\"https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/02\/site-banner-\u06f22-1024x410.jpg 1024w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/02\/site-banner-\u06f22-300x120.jpg 300w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/02\/site-banner-\u06f22-768x307.jpg 768w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/02\/site-banner-\u06f22-1536x614.jpg 1536w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/02\/site-banner-\u06f22-2048x819.jpg 2048w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/02\/site-banner-\u06f22-1200x480.jpg 1200w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/02\/site-banner-\u06f22-400x160.jpg 400w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2025\/02\/site-banner-\u06f22-700x280.jpg 700w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" 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