{"id":18068,"date":"2023-11-22T23:14:00","date_gmt":"2023-11-22T20:14:00","guid":{"rendered":"https:\/\/doctorak.com\/blog\/?p=18068"},"modified":"2023-11-22T23:14:01","modified_gmt":"2023-11-22T20:14:01","slug":"%d8%a7%d9%84%d8%b3%d8%b9%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%ad%d8%b1%d8%a7%d8%b1%d9%8a%d8%a9-%d8%a7%d9%84%d8%aa%d9%8a-%d9%8a%d8%ad%d8%aa%d8%a7%d8%ac%d9%87%d8%a7-%d8%a7%d9%84%d8%ac%d8%b3%d9%85","status":"publish","type":"post","link":"https:\/\/doctorak.com\/blog\/%d8%a7%d9%84%d8%b3%d8%b9%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%ad%d8%b1%d8%a7%d8%b1%d9%8a%d8%a9-%d8%a7%d9%84%d8%aa%d9%8a-%d9%8a%d8%ad%d8%aa%d8%a7%d8%ac%d9%87%d8%a7-%d8%a7%d9%84%d8%ac%d8%b3%d9%85\/","title":{"rendered":"\u0643\u064a\u0641\u064a\u0629 \u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u0627\u0644\u062c\u0633\u0645"},"content":{"rendered":"\n<p>\u062a\u0646\u0627\u0648\u0644 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\u0648\u0627\u0644\u0625\u0631\u0627\u062f\u0629 \u064a\u0645\u0643\u0646\u0643 \u0641\u0639\u0644 \u0627\u0644\u0645\u0633\u062a\u062d\u064a\u0644.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<\/strong> \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u0627\u0644\u062c\u0633\u0645<\/h2>\n\n\n\n<p><strong>\u0648\u064a\u0634\u0645\u0644 \u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u0627\u0644\u062c\u0633\u0645 \u064a\u0648\u0645\u064a\u064b\u0627\u060c \u0648\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u0627\u0644\u062c\u0633\u0645 \u0644\u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u060c \u0648\u0643\u0630\u0644\u0643 \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u0627\u0644\u062c\u0633\u0645 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0648\u0641\u064a \u0627\u0644\u0633\u0637\u0648\u0631 \u0627\u0644\u0642\u0627\u062f\u0645\u0629 \u0633\u0646\u0648\u0636\u062d \u0630\u0644\u0643 \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0645\u0627 \u064a\u0644\u064a:&nbsp;<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>&nbsp;\u0623\u0648\u0644\u064b\u0627: \u0643\u064a\u0641\u064a\u0629 \u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<\/strong> \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u0627\u0644\u062c\u0633\u0645<\/h3>\n\n\n\n<p><strong>\u0644\u0645\u0639\u0631\u0641\u0629 \u0643\u064a\u0641\u064a\u0629 \u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0627\u0628\u062f \u0623\u0648\u0644\u064b\u0627 \u0645\u0646 \u0645\u0639\u0631\u0641\u0629 \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0644\u0627\u0632\u0645\u0629 \u064a\u0648\u0645\u064a\u064b\u0627 \u0644\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u0627\u062e\u062a\u0644\u0627\u0641 \u0627\u0644\u0641\u0626\u0627\u062a \u0627\u0644\u0639\u0645\u0631\u064a\u0629 \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0645\u0627 \u064a\u0644\u064a:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0627\u0644\u0635\u063a\u0627\u0631 \u064a\u062d\u062a\u0627\u062c\u0648\u0646 \u0645\u0646 1000-1800 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u064a\u0648\u0645\u064a\u064b\u0627.<\/li>\n\n\n\n<li>\u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0627\u0644\u0643\u0628\u0627\u0631 \u0648\u0627\u0644\u0645\u0631\u0627\u0647\u0642\u064a\u0646 \u064a\u062d\u062a\u0627\u062c\u0648\u0646 \u0645\u0646&nbsp; 1200-3200 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u064a\u0648\u0645\u064a\u064b\u0627.<\/li>\n\n\n\n<li>\u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u064a\u062d\u062a\u0627\u062c\u0648\u0646 \u0645\u0646 1600-3000 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u064a\u0648\u0645\u064a\u064b\u0627.<\/li>\n<\/ul>\n\n\n\n<p><strong>\u0648\u064a\u0639\u062a\u0645\u062f <a href=\"https:\/\/doctorak.com\/blog\/%d8%ad%d8%b3%d8%a7%d8%a8-%d8%a7%d9%84%d8%b3%d8%b9%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%ad%d8%b1%d8%a7%d8%b1%d9%8a%d8%a9\/\">\u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<\/a> \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u0637\u0648\u0644 \u0648\u0627\u0644\u0639\u0645\u0631 \u0648\u0627\u0644\u062c\u0646\u0633 \u0648\u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0627\u0644\u0645\u0628\u0630\u0648\u0644 \u0648\u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u0646\u0627\u0643 \u0627\u0645\u0631\u0627\u0636 \u0627\u0648 \u062d\u0645\u0644 \u0648\u0631\u0636\u0627\u0639\u0629&nbsp;<\/strong>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641\u064a\u0629 \u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<\/strong> \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u0627\u0644\u062c\u0633\u0645<\/h2>\n\n\n\n<p><strong>\u0648\u064a\u062a\u0645 \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0645\u0627 \u064a\u0644\u064a:<\/strong><\/p>\n\n\n\n<p> \u0623\u0648\u0644\u064b\u0627: \u0628\u062d\u0633\u0627\u0628&nbsp;\u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 (Basal Metabolic Rate) \u0648\u064a\u0639\u0631\u0641 \u0628\u0623\u0646\u0647 \u062d\u0633\u0627\u0628 \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0633\u062a\u0647\u0644\u0643\u0647\u0627 \u0627\u0644\u062c\u0633\u0645 \u0644\u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0648\u0627\u0644\u0639\u0645\u0644\u064a\u0627\u062a \u0627\u0644\u062d\u064a\u0648\u064a\u0629 \u062f\u0627\u062e\u0644 \u0627\u0644\u062c\u0633\u0645 \u0643\u0627\u0644\u0647\u0636\u0645 \u0648\u0627\u0644\u062a\u0646\u0641\u0633.<\/p>\n\n\n\n<p> \u0648\u062a\u0639\u0631\u0641 \u0623\u064a\u0636\u064b\u0627 \u0628\u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u0631\u0642\u0647\u0627 \u0627\u0644\u062c\u0633\u0645 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0627\u062d\u0629 \u0648 \u0628\u062f\u0648\u0646 \u0623\u064a \u0645\u062c\u0647\u0648\u062f \u0645\u0628\u0630\u0648\u0644.<\/p>\n\n\n\n<p><strong>\u0648\u062a\u062d\u0633\u0628 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0645\u0639\u0627\u062f\u0644\u0629 \u0645\u064a\u0641\u0644\u064a\u0646 \u0645\u0627\u0646\u062a \u062c\u0648\u064a\u0631 \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0645\u0627 \u064a\u0644\u064a:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0639\u0646\u062f \u0627\u0644\u0630\u0643\u0648\u0631 = ( \u0627\u0644\u0648\u0632\u0646 \u0628\u0627\u0644\u0643\u062c\u0645 *10) +( \u0627\u0644\u0637\u0648\u0644 \u0628\u0627\u0644\u0633\u0645 *6.25) -(\u0627\u0644\u0639\u0645\u0631 \u0628\u0627\u0644\u0633\u0646\u0648\u0627\u062a *5) +5<\/li>\n\n\n\n<li>\u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0639\u0646\u062f \u0627\u0644\u0625\u0646\u0627\u062b=(&nbsp; \u0627\u0644\u0648\u0632\u0646 \u0628\u0627\u0644\u0643\u062c\u0645 *10) +( \u0627\u0644\u0637\u0648\u0644 \u0628\u0627\u0644\u0633\u0645*6.25)-( \u0627\u0644\u0639\u0645\u0631 \u0628\u0627\u0644\u0633\u0646\u0648\u0627\u062a * 5) -161<\/li>\n<\/ul>\n\n\n\n<p>\u0648\u064a\u062a\u0623\u062b\u0631 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u0644\u0639\u0645\u0631 \u0648\u0627\u0644\u0637\u0648\u0644 \u0648\u0627\u0644\u062c\u0646\u0633 \u0648\u0627\u0644\u0648\u0632\u0646 \u0648\u0646\u0633\u0628\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a.&nbsp;<\/p>\n\n\n\n<p><strong>\u0648\u064a\u0645\u0643\u0646 \u0645\u0639\u0631\u0641\u0629 \u0625\u0644\u0649 \u0645\u0627 \u062a\u0634\u064a\u0631 \u0642\u064a\u0645\u0629 BMR \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0645\u0624\u0634\u0631 \u0627\u0644\u062a\u0627\u0644\u064a \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0645\u0627 \u064a\u0644\u064a:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>&nbsp;\u0643\u062a\u0644\u0629 \u0627\u0644\u062c\u0633\u0645 \u0623\u0642\u0644 18.5 \u0641\u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0637\u0628\u064a\u0639\u064a.<\/li>\n\n\n\n<li>&nbsp; \u0643\u062a\u0644\u0629 \u0627\u0644\u062c\u0633\u0645 \u0623\u0643\u0628\u0631 \u0645\u0646 \u0623\u0648 \u064a\u0633\u0627\u0648\u064a 18.5 \u0648\u0623\u0642\u0644 \u0645\u0646 25 \u0641\u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646 \u0627\u0644\u0648\u0632\u0646 \u0637\u0628\u064a\u0639\u064a.&nbsp;<\/li>\n\n\n\n<li>&nbsp; \u0623\u0643\u0628\u0631 \u0645\u0646 \u0623\u0648 \u064a\u0633\u0627\u0648\u064a 25 \u0648\u0623\u0642\u0644 \u0645\u0646 30 \u0641\u0647\u0630\u0627 \u064a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0623\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0623\u0639\u0644\u0649 \u0645\u0646 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0637\u0628\u064a\u0639\u064a.<\/li>\n\n\n\n<li>&nbsp; \u0623\u0643\u0628\u0631 \u0645\u0646 \u0623\u0648 \u064a\u0633\u0627\u0648\u064a 30 \u0648\u0623\u0642\u0644 \u0645\u0646 35 \u0641\u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0647\u0627 \u0633\u0645\u0646\u0629 \u062f\u0631\u062c\u0629 \u0623\u0648\u0644\u0649.<\/li>\n\n\n\n<li>&nbsp;\u0643\u062a\u0644\u0629 \u0627\u0644\u062c\u0633\u0645 \u0623\u0643\u0628\u0631 \u0645\u0646 \u0623\u0648 \u064a\u0633\u0627\u0648\u064a 35 \u0648\u0623\u0642\u0644 \u0645\u0646 40 \u0641\u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0647\u0627 \u0633\u0645\u0646\u0629 \u062f\u0631\u062c\u0629 \u062b\u0627\u0646\u064a\u0629.&nbsp;<\/li>\n\n\n\n<li> \u0623\u0643\u0628\u0631 \u0645\u0646 \u0623\u0648 \u064a\u0633\u0627\u0648\u064a 40 \u0641\u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0633\u0645\u0646\u0629 \u062f\u0631\u062c\u0629 \u0645\u0641\u0631\u0637\u0629.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u0627\u0644\u062c\u0633\u0645 \u0644\u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u062e\u0633\u064a\u0633<\/strong><\/h2>\n\n\n\n<p><strong>\u0642\u0628\u0644 \u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u0627\u0644\u062c\u0633\u0645 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u062e\u0633\u064a\u0633 \u0648\u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646 \u0644\u0627\u0628\u062f \u0645\u0646 \u0645\u0639\u0631\u0641\u0629 \u0645\u0627\u064a\u0644\u064a:<\/strong><\/p>\n\n\n\n<p><strong>\u0645\u0639\u062f\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u0627\u0644\u0625\u0646\u0633\u0627\u0646 \u062a\u062e\u062a\u0644\u0641 \u0628\u064a\u0646 \u0627\u0644\u0630\u0643\u0648\u0631 \u0648\u0627\u0644\u0625\u0646\u0627\u062b \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0645\u0627 \u064a\u0644\u064a:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0641\u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0630\u0643\u0648\u0631 \u0625\u0644\u0649 2500 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u064a\u0648\u0645\u064a\u064b\u0627.&nbsp;<\/li>\n\n\n\n<li>\u0628\u064a\u0646\u0645\u0627 \u062a\u062d\u062a\u0627\u062c \u0627\u0644\u0646\u0633\u0627\u0621 \u0625\u0644\u0649 2000 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u064a\u0648\u0645\u064a\u064b\u0627 \u0648\u062a\u062e\u062a\u0644\u0641 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0645\u0644 \u0648\u0627\u0644\u0631\u0636\u0627\u0639\u0629.<\/li>\n<\/ul>\n\n\n\n<p><strong>\u0648\u064a\u062a\u0645 \u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u0627\u0644\u062c\u0633\u0645 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u062e\u0633\u064a\u0633 \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0645\u0627 \u064a\u0644\u064a:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0625\u0630\u0627 \u062a\u0645 \u062a\u0642\u0644\u064a\u0644 500 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u064a\u0648\u0645\u064a\u064b\u0627 \u0641\u0625\u0646\u0643 \u062a\u0633\u062a\u0637\u064a\u0639&nbsp; \u0625\u0646\u0642\u0627\u0635 \u0646\u0635\u0641 \u0643\u064a\u0644\u0648 \u0627\u0633\u0628\u0648\u0639\u064a\u064b\u0627 \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0627\u0644\u0641\u0631\u0648\u0642 \u0627\u0644\u0628\u0634\u0631\u064a\u0629 \u0645\u0646 \u0627\u0644\u0639\u0645\u0631 \u0648\u0627\u0644\u062c\u0646\u0633 \u0648\u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a.<\/li>\n\n\n\n<li>&nbsp;\u0648\u064a\u0641\u0636\u0644 \u0627\u0644\u0628\u062f\u0621 \u0628\u062a\u0642\u0644\u064a\u0644 \u0645\u0646 200-300 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u062b\u0645 \u0646\u0628\u062f\u0623 \u0628\u0627\u0644\u062a\u062f\u0631\u064a\u062c \u062d\u062a\u0649 \u0644\u0627 \u062a\u0645\u0644 \u0627\u0644\u0646\u0641\u0633 \u0648 \u062a\u0633\u062a\u062b\u0642\u0644 \u0627\u0644\u0646\u0638\u0627\u0645.<\/li>\n\n\n\n<li>\u0623\u064a\u0636\u064b\u0627 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u062a\u062d\u062a \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0623\u062e\u0635\u0627\u0626\u064a \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0644\u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0644\u0643\u0644 \u0634\u062e\u0635.<\/li>\n\n\n\n<li>\u0648\u0644\u0627 \u064a\u0641\u0636\u0644 \u0627\u0644\u0628\u062f\u0621 \u0628\u0623\u0646\u0638\u0645\u0629 \u0646\u0632\u0648\u0644 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0633\u0631\u064a\u0639 \u0644\u0623\u0646\u0647 \u0643\u0645\u0627 \u0633\u064a\u0646\u0632\u0644 \u0627\u0644\u0648\u0632\u0646 \u0633\u0631\u064a\u0639\u064b\u0627 \u0633\u0648\u0641 \u064a\u0639\u0627\u0648\u062f \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639 \u0648\u0631\u0628\u0645\u0627 \u0627\u0633\u0648\u0623.<\/li>\n<\/ul>\n\n\n\n<p><strong>\u0648\u062a\u0639\u062a\u0628\u0631 \u0637\u0631\u064a\u0642\u0629 \u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646 \u0647\u064a \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u064a\u0648\u0639\u064b\u0627 \u0648\u0641\u0639\u0627\u0644\u064a\u0629 \u0644\u062f\u0649 \u0623\u063a\u0644\u0628 \u0627\u0644\u0623\u0641\u0631\u0627\u062f<\/strong>\u060c<\/p>\n\n\n\n<p><strong> \u0648\u0644\u0643\u0646\u0647\u0627 \u062a\u062e\u062a\u0644\u0641 \u0645\u0646 \u0634\u062e\u0635 \u0644\u0622\u062e\u0631 \u0644\u0639\u062f\u0629 <a href=\"https:\/\/doctorak.com\/blog\/%d8%aa%d8%ae%d8%b3%d9%8a%d8%b3\/\">\u0639\u0648\u0627\u0645\u0644<\/a> \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0645\u0627 \u064a\u0644\u064a:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0627\u0644\u0639\u0645\u0631&nbsp;<\/strong><\/li>\n<\/ul>\n\n\n\n<p>\u0641\u0643\u0644\u0645\u0627 \u0632\u0627\u062f \u0627\u0644\u0639\u0645\u0631 \u064a\u0635\u0639\u0628 \u0645\u0639\u0647\u0627 \u0639\u0645\u0644\u064a\u0629 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0627\u0644\u062c\u0646\u0633<\/strong><\/li>\n<\/ul>\n\n\n\n<p>\u062a\u0645\u064a\u0644 \u0623\u062c\u0633\u0627\u0645 \u0627\u0644\u0646\u0633\u0627\u0621 \u0625\u0644\u0649 \u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0631\u062c\u0627\u0644 \u0648\u0630\u0644\u0643 \u0628\u0633\u0628\u0628 \u0627\u0644\u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u062c\u0633\u0645\u0627\u0646\u064a \u0644\u0643\u0644 \u0645\u0646\u0647\u0645\u0627.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a<\/strong><\/li>\n<\/ul>\n\n\n\n<p>\u0648 \u0627\u0644\u0630\u064a \u064a\u062e\u062a\u0644\u0641 \u0645\u0646 \u0634\u062e\u0635 \u0644\u0622\u062e\u0631.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0639\u062f\u0645 \u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0623\u0648 \u0648\u062c\u0648\u062f \u062e\u0644\u0644 \u0628\u0647\u0627&nbsp;<\/strong><\/li>\n<\/ul>\n\n\n\n<p>\u0643\u0648\u062c\u0648\u062f \u062e\u0644\u0644 \u0641\u064a \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644 \u0623\u0648 \u0623\u062b\u0646\u0627\u0621&nbsp; \u0641\u062a\u0631\u0627\u062a \u0627\u0644\u062d\u0645\u0644 \u0648\u0627\u0644\u0631\u0636\u0627\u0639\u0629 \u0648\u0643\u0630\u0644\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u0634\u0647\u0631\u064a\u0629.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0648\u062c\u0648\u062f \u0628\u0639\u0636 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u062a\u064a \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0639\u0645\u0644\u064a\u0629 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646&nbsp;<\/strong><\/li>\n<\/ul>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u0643\u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a \u0648\u0632\u064a\u0627\u062f\u0629 <a href=\"https:\/\/doctorak.com\/blog\/%d8%a7%d8%b9%d8%b1%d8%a7%d8%b6-%d9%85%d9%82%d8%a7%d9%88%d9%85%d8%a9-%d8%a7%d9%84%d8%a7%d9%86%d8%b3%d9%88%d9%84%d9%8a%d9%86\/\">\u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646<\/a>.&nbsp;<\/li>\n\n\n\n<li>\u0648\u062c\u0648\u062f \u062e\u0644\u0644 \u0641\u064a \u0627\u0644\u063a\u062f\u0629 \u0627\u0644\u062f\u0631\u0642\u064a\u0629.<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\">\u0646<strong>\u0635\u0627\u0626\u062d \u0644\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u0646 \u0623\u062c\u0644 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u062a\u062e\u0633\u064a\u0633<\/strong><\/h2>\n\n\n\n<p><strong>\u0644\u0627\u0628\u062f&nbsp; \u0623\u0646 \u0646\u0628\u062f\u0623 \u0628\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u062a\u0628\u0627\u0639 \u0639\u062f\u0629 \u0623\u0645\u0648\u0631 \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0645\u0627 \u064a\u0644\u064a<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0634\u0631\u0628 \u0627\u0644\u0645\u0627\u0621 \u0628\u0643\u0645\u064a\u0627\u062a \u0643\u0628\u064a\u0631\u0629.<\/li>\n\n\n\n<li>\u0627\u0644\u0627\u0633\u062a\u063a\u0646\u0627\u0621 \u0639\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0627\u0633\u062a\u0628\u062f\u0627\u0644\u0647\u0627 \u0628\u0623\u0637\u0639\u0645\u0629 \u0645\u0641\u064a\u062f\u0629 <a href=\"https:\/\/doctorak.com\/blog\/%d8%a3%d9%87%d9%85-%d8%a7%d9%83%d9%84%d8%a7%d8%aa-%d9%88%d9%85%d8%b4%d8%b1%d9%88%d8%a8%d8%a7%d8%aa-%d9%82%d9%84%d9%8a%d9%84%d8%a9-%d8%a7%d9%84%d8%b3%d8%b9%d8%b1%d8%a7%d8%aa\/\">\u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<\/a>.<\/li>\n\n\n\n<li>\u062a\u0642\u0644\u064a\u0644 \u062d\u062c\u0645 \u0627\u0644\u062d\u0635\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0648\u0627\u0644\u0627\u0628\u062a\u0639\u0627\u062f \u0639\u0646 \u0643\u0644 \u0645\u0627 \u0645\u0646 \u0634\u0623\u0646\u0647 \u0625\u0644\u0647\u0627\u0621 \u0627\u0644\u062c\u0633\u0645 \u0648\u062a\u062d\u0641\u064a\u0632\u0647 \u0639\u0644\u0649 \u0627\u0644\u0625\u0643\u062b\u0627\u0631 \u0645\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0643\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0623\u0645\u0627\u0645 \u0627\u0644\u062a\u0644\u0641\u0627\u0632 \u0645\u062b\u0644\u064b\u0627.<\/li>\n\n\n\n<li>\u0632\u064a\u0627\u062f\u0629 \u0643\u0645\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u062d\u0635\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u0623\u0646\u0647\u0627 \u062a\u0633\u062a\u063a\u0631\u0642 \u0648\u0642\u062a\u0627\u064b \u0637\u0648\u064a\u0644\u064b\u0627 \u0641\u064a \u0627\u0644\u0647\u0636\u0645 \u0641\u062a\u0639\u0637\u064a \u0634\u0639\u0648\u0631\u064b\u0627 \u0628\u0627\u0644\u0634\u0628\u0639.&nbsp;<\/li>\n\n\n\n<li>\u0627\u0644\u0627\u0628\u062a\u0639\u0627\u062f \u0639\u0646 \u062a\u0641\u0648\u064a\u062a \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0644\u0623\u0646 \u0630\u0644\u0643 \u064a\u0634\u0639\u0631 \u0628\u0627\u0644\u062c\u0648\u0639 \u0623\u0643\u062b\u0631 \u0648\u064a\u062f\u062e\u0644 \u0627\u0644\u062c\u0633\u0645 \u0641\u064a \u062d\u0627\u0644\u0629 \u0645\u0646 \u0627\u0644\u062d\u0631\u0645\u0627\u0646\u060c \u0641\u0639\u0646\u062f\u0645\u0627 \u064a\u0628\u062f\u0623 \u0628\u0627\u0644\u0648\u062c\u0628\u0629 \u0627\u0644\u062a\u064a \u062a\u0644\u064a\u0647\u0627 \u064a\u0644\u062c\u0623 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0643\u0645\u064a\u0629.&nbsp;<\/li>\n\n\n\n<li>\u0627\u0633\u062a\u0628\u062f\u0627\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0639\u0627\u0644\u064a\u0629 \u0628\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0645\u0646\u062e\u0641\u0636\u0629 \u0643\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062d\u0644\u064a\u0628 \u062e\u0627\u0644\u064a \u0627\u0644\u062f\u0633\u0645 \u0628\u062f\u0644\u064b\u0627 \u0645\u0646 \u0627\u0644\u062d\u0644\u064a\u0628 \u0643\u0627\u0645\u0644 \u0627\u0644\u062f\u0633\u0645.<\/li>\n\n\n\n<li>\u0645\u0646\u0639 \u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0648\u0627\u0644\u0646\u0634\u0648\u064a\u0627\u062a \u0648\u0627\u0633\u062a\u0628\u062f\u0627\u0644\u0647\u0627 \u0628\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u062a\u064a \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0627\u0645\u062a\u0644\u0627\u0621 \u0648\u0627\u0644\u0634\u0628\u0639.<\/li>\n\n\n\n<li>\u0627\u0633\u062a\u0628\u062f\u0627\u0644 \u0627\u0644\u0633\u0646\u0627\u0643\u0633 \u0627\u0644\u0645\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0634\u064a\u0628\u0633 \u0648\u0627\u0644\u0645\u0642\u0644\u064a\u0627\u062a \u0628\u0627\u0644\u0645\u0642\u0631\u0645\u0634\u0627\u062a \u0642\u0644\u064a\u0644\u0629 \u0627\u0644\u062f\u0633\u0645 \u0648\u0627\u0644\u0641\u0634\u0627\u0631 \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0627\u0644\u0646\u064a\u0626\u0629.<\/li>\n\n\n\n<li>\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0648\u0647\u064a \u0645\u0646 \u0623\u0647\u0645 \u0627\u0644\u0623\u0633\u0627\u0644\u064a\u0628 \u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0639\u0644\u0649 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u0627\u0644\u062c\u0633\u0645 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646&nbsp;<\/strong><\/h2>\n\n\n\n<p>\u064a\u0628\u062f\u0623 \u0627\u0644\u062c\u0633\u0645 \u0628\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u0645\u0643\u062a\u0633\u0628\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u063a\u0630\u0627\u0621 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u0644\u0643\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u0631\u0642\u0647\u0627 \u064a\u0648\u0645\u064a\u064b\u0627 \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u062d\u0648\u0644\u0647\u0627 \u0625\u0644\u0649 \u062f\u0647\u0648\u0646 \u0645\u062e\u0632\u0646\u0629.<\/p>\n\n\n\n<p>\u0648 \u062d\u062a\u0649 \u0646\u0632\u064a\u062f \u0645\u0646 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643 \u0644\u0627\u0628\u062f \u0645\u0646 \u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u0627\u0644\u062c\u0633\u0645 \u062b\u0645 \u0625\u0636\u0627\u0641\u0629 700-1000 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u064a\u0648\u0645\u064a\u064b\u0627 \u0641\u064a \u062d\u0627\u0644\u0629 \u0627\u0644\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u0633\u0631\u0639\u0629.&nbsp;<\/p>\n\n\n\n<p>\u0623\u0645\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0648\u062f \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a \u0648\u0628\u0637\u064a\u0621 \u0641\u0625\u0646\u0647 \u064a\u0643\u0641\u064a\u0643 \u0623\u0646 \u062a\u0632\u064a\u062f \u0639\u0646 \u062d\u0627\u062c\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0645\u0646 300-500 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a\u060c \u0648\u064a\u0641\u0636\u0644 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0630\u0644\u0643 \u062a\u062d\u062a \u0645\u062a\u0627\u0628\u0639\u0629 \u0627\u062e\u0635\u0627\u0626\u064a \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u062d\u062a\u0649 \u064a\u062e\u062a\u0627\u0631 \u0644\u0643 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0644\u0643 \u0644\u0623\u0646 \u0644\u064a\u0633 \u0623\u064a \u0646\u0638\u0627\u0645 \u0645\u0646\u0627\u0633\u0628 \u0644\u0644\u062c\u0645\u064a\u0639 \u0643\u0645\u0627 \u0646\u0631\u0649 \u0630\u0644\u0643 \u0628\u064a\u0646 \u0639\u0627\u0645\u0629 \u0627\u0644\u0623\u0641\u0631\u0627\u062f.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0648\u0644\u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0644\u0627\u0632\u0645\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646&nbsp;<\/strong><\/h3>\n\n\n\n<p><strong>\u064a\u062c\u0628 \u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u0627\u0644\u062c\u0633\u0645:<\/strong><\/p>\n\n\n\n<p><strong> \u0623\u0648\u0644\u064b\u0627: \u0639\u0646 \u0637\u0631\u064a\u0642 \u0645\u0639\u0627\u062f\u0644\u0629 \u0645\u064a\u0641\u0644\u064a\u0646 \u0645\u0627\u0646\u062a \u062c\u0648\u064a\u0631 \u0627\u0644\u0633\u0627\u0628\u0642\u0629 \u0627\u0644\u0630\u0643\u0631 \u062b\u0645 \u0636\u0631\u0628 \u0627\u0644\u0646\u0627\u062a\u062c \u0628\u0645\u0639\u0627\u0645\u0644 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0645\u0627 \u064a\u0644\u064a:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0648\u0630\u0644\u0643 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062d\u0633\u0627\u0628 \u0645\u0639\u062f\u0644 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u064a\u0648\u0645\u064a \u0627\u0644\u0625\u062c\u0645\u0627\u0644\u064a <a href=\"https:\/\/www.maxhealthcare.in\/calculator\/tdee\">TDEE Total Daily Energy Expenditure<\/a><\/li>\n\n\n\n<li>\u0648\u0627\u0644\u0630\u064a \u064a\u0634\u064a\u0631 \u0625\u0644\u0649 \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\u0648\u0645\u064a\u064b\u0627 \u0628\u0648\u0627\u0633\u0637\u0629 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0648 \u064a\u0633\u0627\u0639\u062f\u0647 \u0641\u064a \u0630\u0644\u0643 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 BMR.<\/li>\n<\/ul>\n\n\n\n<p><strong>&nbsp;\u0648\u0643\u0644\u0627\u0647\u0645\u0627 \u064a\u062a\u0623\u062b\u0631 \u0628\u0627\u0644\u0645\u062c\u0647\u0648\u062f \u0627\u0644\u0628\u062f\u0646\u064a \u0644\u0644\u0641\u0631\u062f \u0648\u064a\u062d\u0633\u0628 \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0645\u0627 \u064a\u0644\u064a:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0646\u0634\u0627\u0637 \u0628\u062f\u0646\u064a \u0645\u0646\u062e\u0641\u0636 \u062c\u062f\u064b\u0627 = .BMR *1.2<\/li>\n\n\n\n<li>\u0645\u0646\u062e\u0641\u0636 \u0642\u0644\u064a\u0644\u064b\u0627 \u0645\u0646 1-3 \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627 = .BMR*1.55&nbsp;<\/li>\n\n\n\n<li>\u0646\u0634\u064a\u0637 6-7 \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627 =BMR*1.725&nbsp;&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li>\u0646\u0634\u064a\u0637 \u062c\u062f\u064b\u0627 \u0645\u0631\u062a\u064a\u0646 \u064a\u0648\u0645\u064a\u064b\u0627 = BMR*1.9<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0645\u0627\u0647\u0648 \u0623\u0641\u0636\u0644 \u0646\u0638\u0627\u0645 \u0644\u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u061f<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u064a\u0639\u062a\u0628\u0631 \u0646\u0638\u0627\u0645 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0647\u0648 \u0623\u0641\u0636\u0644 \u0646\u0638\u0627\u0645 \u0644\u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646 \u0639\u0644\u0649 \u0639\u0643\u0633 \u0646\u0638\u0627\u0645 \u0627\u0644\u0643\u064a\u062a\u0648 \u0623\u0648 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u0643\u064a\u0645\u064a\u0627\u0626\u064a \u0627\u0644\u0630\u064a \u064a\u0633\u0628\u0628 \u0623\u0636\u0631\u0627\u0631 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0628\u0639\u064a\u062f.&nbsp;<\/li>\n\n\n\n<li>\u0648\u062a\u0646\u0635\u062d \u0627\u0644\u062f\u0643\u062a\u0648\u0631\u0629 \u0641\u064a\u0631\u0648\u0632 \u0645\u062c\u062f\u064a \u0627\u0633\u062a\u0634\u0627\u0631\u064a \u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0648\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0628\u0646\u0638\u0627\u0645 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0647\u0648 \u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062f\u062e\u0644 \u0627\u0644\u062c\u0633\u0645 \u0645\u0646 \u0634\u062a\u0649 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0645\u0646 \u062f\u0648\u0646 \u062d\u0631\u0645\u0627\u0646 \u0648\u0644\u0643\u0646 \u0628\u0643\u0645\u064a\u0627\u062a \u0645\u062d\u062f\u0648\u062f\u0629 \u0645\u062a\u0632\u0627\u0645\u0646\u064b\u0627&nbsp; \u0630\u0644\u0643 \u0645\u0639 \u0627\u0644\u0645\u062c\u0647\u0648\u062f \u0627\u0644\u0628\u062f\u0646\u064a \u0627\u0644\u0645\u0628\u0630\u0648\u0644.<\/li>\n\n\n\n<li>\u0648\u062a\u0642\u0648\u0644 \u062f \u0641\u064a\u0631\u0648\u0632 \u0623\u064a\u0636\u064b\u0627 \u0623\u0646 \u0646\u0638\u0627\u0645 \u0627\u0644\u0635\u064a\u0627\u0645 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0641\u0639\u0627\u0644 \u062c\u062f\u064b\u0627 \u0648\u064a\u0643\u0648\u0646 \u0645\u0646 8-16 \u0633\u0627\u0639\u0629\u060c \u0648\u0644\u0643\u0646 \u0644\u0627\u0628\u062f \u0645\u0646 \u0625\u062c\u0631\u0627\u0621 \u0627\u0644\u062a\u062d\u0627\u0644\u064a\u0644\u00a0 \u0627\u0644\u0644\u0627\u0632\u0645\u0629 \u0644\u0645\u0639\u0631\u0641\u0629 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u0630\u0627 \u0627\u0644\u0646\u0638\u0627\u0645 \u0645\u0646\u0627\u0633\u0628\u00a0 \u0623\u0648 \u0644\u0627 \u0648\u0647\u0630\u0627 \u0645\u0627 \u064a\u062d\u062f\u062f\u0647 \u0627\u0644\u0637\u0628\u064a\u0628.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u0623\u0646\u0638\u0645\u0629 \u0627\u0644\u062f\u0627\u064a\u062a\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/nYebqcw2HCQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0646\u0635\u0627\u0626\u062d \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a:<\/strong><\/h2>\n\n\n\n<p><strong>\u0647\u0646\u0627\u0643 \u0639\u062f\u0629 \u0639\u0648\u0627\u0645\u0644 \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0645\u0627 \u064a\u0644\u064a:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062a\u0646\u0627\u0648\u0644 \u0623\u0637\u0639\u0645\u0629 \u0642\u0644\u064a\u0644\u0629 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