{"id":2697,"date":"2025-10-05T17:46:57","date_gmt":"2025-10-05T17:46:57","guid":{"rendered":"https:\/\/www.uaefuture.org\/?p=2697"},"modified":"2025-10-05T17:46:57","modified_gmt":"2025-10-05T17:46:57","slug":"%d9%85%d8%a7-%d9%85%d8%af%d9%89-%d8%b3%d8%b1%d8%b9%d8%a9-%d8%aa%d8%ad%d8%b1%d9%83-%d8%a7%d9%84%d9%85%d9%82%d9%8a%d8%a7%d8%b3%d8%9f-%d8%af%d9%84%d9%8a%d9%84-%d8%a7%d8%ae%d8%aa%d8%b5%d8%a7%d8%b5%d9%8a","status":"publish","type":"post","link":"https:\/\/www.uaefuture.org\/?p=2697","title":{"rendered":"\u0645\u0627 \u0645\u062f\u0649 \u0633\u0631\u0639\u0629 \u062a\u062d\u0631\u0643 \u0627\u0644\u0645\u0642\u064a\u0627\u0633\u061f \u062f\u0644\u064a\u0644 \u0627\u062e\u062a\u0635\u0627\u0635\u064a \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0644\u062a\u063a\u064a\u064a\u0631\u0627\u062a \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a\u0629"},"content":{"rendered":"<p> <br \/>\n<br \/><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2025\/08\/shutterstock_1815810557-1024x683.jpg\" class=\"attachment-large size-large wp-post-image\" alt=\"\u0627\u0645\u0631\u0623\u0629 \u0633\u0648\u062f\u0627\u0621 \u0633\u0639\u064a\u062f\u0629 \u0641\u064a \u0645\u0644\u0627\u0628\u0633 \u0631\u064a\u0627\u0636\u064a\u0629 \u0648\u0631\u062f\u064a\u0629 \u062a\u0641\u062d\u0635 \u0627\u0644\u0648\u0632\u0646 \u0639\u0644\u0649 \u0646\u0637\u0627\u0642 \u0648\u0627\u0633\u0639 \u0641\u064a \u063a\u0631\u0641\u0629 \u0627\u0644\u0645\u0639\u064a\u0634\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0627\u0644\u0645\u0634\u0631\u0642\" \/><\/p>\n<p>\u0644\u0642\u062f \u0627\u0644\u062a\u0632\u0645\u062a \u0628\u062a\u063a\u064a\u064a\u0631 \u0648\u0632\u0646\u0643 &#8211; \u0648\u0644\u0643\u0646 \u0625\u0644\u0649 \u0623\u064a \u0645\u062f\u0649 \u064a\u062c\u0628 \u0623\u0646 \u064a\u062a\u062d\u0631\u0643 \u0627\u0644\u0645\u0642\u064a\u0627\u0633 \u0628\u0627\u0644\u0641\u0639\u0644\u061f \u0625\u0646\u0647\u0627 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u064a\u0648\u0639\u064b\u0627 \u0627\u0644\u062a\u064a \u064a\u0637\u0631\u062d\u0647\u0627 \u0627\u0644\u0646\u0627\u0633 \u0639\u0646\u062f \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0631\u062d\u0644\u0629 \u0635\u062d\u064a\u0629. \u0627\u0644\u062c\u0648\u0627\u0628: \u0623\u0628\u0637\u0623 \u0648\u062b\u0628\u0627\u062a \u0645\u0645\u0627 \u062a\u062a\u0648\u0642\u0639\u0647. \u0625\u0644\u064a\u0643 \u0645\u0627 \u062a\u0628\u062f\u0648 \u0639\u0644\u064a\u0647 \u0648\u062a\u064a\u0631\u0629 \u0635\u062d\u064a\u0629 \u060c \u0644\u0645\u0627\u0630\u0627 \u062a\u062e\u062a\u0644\u0641 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0643\u062b\u064a\u0631\u064b\u0627 \u0645\u0646 \u0634\u062e\u0635 \u0644\u0622\u062e\u0631 \u060c \u0648\u0643\u064a\u0641\u064a\u0629 \u062a\u062d\u062f\u064a\u062f \u0627\u0644\u0647\u062f\u0641 \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a \u0627\u0644\u0635\u062d\u064a\u062d \u0641\u064a MyFitnessPal.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-what-counts-as-healthy-weekly-weight-change\">\u0645\u0627 \u0627\u0644\u0630\u064a \u064a\u0639\u062a\u0628\u0631 \u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a \u0627\u0644\u0635\u062d\u064a\u061f<\/h2>\n<p>\u064a\u0639\u062a\u0645\u062f \u0645\u0639\u062f\u0644 \u0627\u0644\u062a\u063a\u064a\u064a\u0631 &#8220;\u0627\u0644\u0635\u062d\u064a&#8221; \u0639\u0644\u0649 \u062c\u0633\u0645\u0643 \u060c \u0648\u062d\u0627\u0644\u062a\u0643 \u0627\u0644\u0635\u062d\u064a\u0629 \u060c \u0648\u0645\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062d\u0627\u0648\u0644 \u0623\u0646 \u062a\u0641\u0642\u062f \u0623\u0648 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646.<\/p>\n<p>\u064a\u0642\u0648\u0644 \u0644\u0648\u0631\u064a\u0646 \u0643\u0648\u062f\u0627 \u060c RD: &#8220;\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0627\u0633 \u060c \u0641\u0625\u0646 \u0647\u062f\u0641 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u0639\u0642\u0648\u0644 \u064a\u062a\u0631\u0627\u0648\u062d \u0628\u064a\u0646 1 \u0625\u0644\u0649 2 \u0631\u0637\u0644 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639&#8221;. \u0648\u062a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0623\u0633\u0639\u0627\u0631 \u0627\u0644\u0628\u0637\u064a\u0626\u0629 \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u062a\u0643\u0648\u0646 \u0623\u0641\u0636\u0644 \u0625\u0630\u0627 \u0643\u0646\u062a \u0642\u0631\u064a\u0628\u064b\u0627 \u0645\u0646 \u0647\u062f\u0641\u0643 \u0623\u0648 \u0628\u0627\u0644\u0641\u0639\u0644 \u0641\u064a \u062c\u0633\u0645 \u0623\u0635\u063a\u0631. ((<a href=\"https:\/\/www.nutrition.gov\/topics\/healthy-living-and-weight\/strategies-success\/interested-losing-weight\">1<\/a>).<\/p>\n<p>\u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u062f\u0641\u0643 \u0647\u0648 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u0641\u0642\u062f \u064a\u0643\u0648\u0646 \u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0648\u0632\u0646 \u0623\u0628\u0637\u0623. \u064a\u0642\u0648\u0644 \u0643\u0648\u062f\u0627 (&#8220;\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u060c \u0641\u0625\u0646 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0647\u0632\u064a\u0644\u0629 \u060c \u0645\u0645\u0627 \u064a\u0639\u0646\u064a \u0627\u0644\u0627\u0642\u062a\u0631\u0627\u0646 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0643\u0627\u0641\u064a\u0629 \u0645\u0639 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629&#8221;.<a href=\"https:\/\/news.sanfordhealth.org\/sports-medicine\/weight-gain-performance\/#:~:text=mass%29%20takes%20time.-,Healthy%20weight%20gain%20of%201%2D2%20pounds%20per%20week%20can,gain%20a%20pound%20of%20fat\">13<\/a>).<\/p>\n<p>\u0628\u063a\u0636 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u0627\u062a\u062c\u0627\u0647\u0643 \u060c \u0625\u0630\u0627 \u0644\u0627\u062d\u0638\u062a \u0627\u0644\u062c\u0648\u0639 \u0627\u0644\u0634\u062f\u064a\u062f \u0623\u0648 \u0627\u0644\u062a\u0639\u0628 \u0623\u0648 \u0627\u0644\u062f\u0648\u0627\u0631 \u0623\u0648 \u0627\u0644\u062a\u063a\u064a\u064a\u0631\u0627\u062a \u063a\u064a\u0631 \u0627\u0644\u0645\u0628\u0631\u0631\u0629 \u0641\u064a \u0635\u062d\u062a\u0643 \u060c \u0641\u0647\u064a \u0639\u0644\u0627\u0645\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u0628\u0627\u0637\u0624 \u0648\u062a\u0633\u062c\u064a\u0644 \u0627\u0644\u0648\u0635\u0648\u0644 \u0645\u0639 \u0645\u0642\u062f\u0645 \u0627\u0644\u0631\u0639\u0627\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-why-results-vary-from-person-to-person\">\u0644\u0645\u0627\u0630\u0627 \u062a\u062e\u062a\u0644\u0641 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0645\u0646 \u0634\u062e\u0635 \u0644\u0622\u062e\u0631<\/h2>\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u0642\u062f \u0642\u0627\u0631\u0646\u062a \u062a\u0642\u062f\u0645\u0643 \u0645\u0639 \u0635\u062f\u064a\u0642\u0643 \u060c \u0641\u0623\u0646\u062a \u062a\u0639\u0644\u0645 \u0623\u0646\u0647 \u0644\u0627 \u062a\u0648\u062c\u062f \u0631\u062d\u0644\u062a\u0627\u0646 \u0639\u0644\u0649 \u062d\u062f \u0633\u0648\u0627\u0621. \u0647\u0630\u0627 \u0637\u0628\u064a\u0639\u064a.<\/p>\n<p>&#8220;\u0625\u0646 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class=\"wp-block-media-text is-stacked-on-mobile\">\n<figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2025\/08\/AdobeStock_240749671-copy-1024x576.jpeg\" alt=\"\u0645\u0627\u0646 \u0641\u064a \u062f\u064a\u0646\u064a\u0645 \u0633\u062a\u0631\u0629 \u0627\u0644\u062a\u0633\u0648\u0642 \u0644\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u0645\u062c\u0645\u062f\u0629 \u0641\u064a \u0645\u0645\u0631 \u0627\u0644\u0641\u0631\u064a\u0632\u0631 \u0627\u0644\u0633\u0648\u0628\u0631 \u0645\u0627\u0631\u0643\u062a\" class=\"wp-image-64498 size-full\" \/><\/figure>\n<div class=\"wp-block-media-text__content\">\n<h5 class=\"wp-block-heading\" id=\"h-you-might-also-like\">\u0642\u062f \u062a\u0639\u062c\u0628\u0643 \u0623\u064a\u0636\u064b\u0627<\/h5>\n<p class=\"has-medium-font-size\"><a href=\"https:\/\/blog.myfitnesspal.com\/why-you-regain-weight-after-a-diet\/\"><strong>6 \u0623\u0633\u0628\u0627\u0628 \u0642\u062f \u062a\u0643\u062a\u0633\u0628 \u0627\u0644\u0648\u0632\u0646 \u0628\u0639\u062f \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h3 class=\"wp-block-heading\" id=\"h-starting-point-and-body-composition\">\u0646\u0642\u0637\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u062c\u0633\u0645<\/h3>\n<p>\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u0631\u0649 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u0644\u062f\u064a\u0647\u0645 \u0648\u0632\u0646 \u0623\u0643\u0628\u0631 \u0644\u064a\u062e\u0633\u0631\u0648\u0627 \u062a\u0642\u062f\u0645\u064b\u0627 \u0623\u0633\u0631\u0639 \u0641\u064a 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\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 &#8211; \u0639\u0644\u0649 \u0631\u0637\u0644 \u0648\u0627\u062d\u062f \u0625\u0644\u0649 1 \u0631\u0637\u0644 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 &#8211; \u0639\u0646\u062f\u0645\u0627 \u064a\u0645\u0643\u0646 \u0644\u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u0644\u062f\u064a\u0647\u0645 \u0645\u0624\u0634\u0631 \u0643\u062a\u0644\u0629 \u0627\u0644\u062c\u0633\u0645 \u0641\u0648\u0642 35 \u0647\u062f\u0641\u064b\u0627 \u0628\u0623\u0645\u0627\u0646 \u0645\u0646 1 \u0625\u0644\u0649 2 \u0631\u0637\u0644 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u0642\u062f \u064a\u0631\u0649 \u0627\u0644\u0634\u062e\u0635 \u0627\u0644\u0630\u064a \u0644\u062f\u064a\u0647 \u0643\u062a\u0644\u0629 \u0639\u0636\u0644\u064a\u0629 \u0623\u0639\u0644\u0649 \u0646\u062a\u0627\u0626\u062c \u0623\u0643\u062b\u0631 \u062b\u0628\u0627\u062a\u064b\u0627 \u0645\u0646 \u0634\u062e\u0635 \u0644\u062f\u064a\u0647 \u0623\u0646\u0633\u062c\u0629 \u0623\u0642\u0644 \u0647\u0632\u064a\u0644\u064b\u0627 \u060c \u0644\u0623\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062a\u062f\u0639\u0645 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0639\u0627\u0644\u064a\u0629 (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK2003\/pdf\/Bookshelf_NBK2003.pdf\">9<\/a>).<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-medications-hormones-and-health-conditions\">\u0627\u0644\u0623\u062f\u0648\u064a\u0629 \u0648\u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0648\u0627\u0644\u0638\u0631\u0648\u0641 \u0627\u0644\u0635\u062d\u064a\u0629<\/h3>\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062b\u0631 \u062c\u0645\u064a\u0639 \u0627\u0644\u062d\u0627\u0644\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629 \u060c \u0648\u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646 \u060c \u0623\u0648 \u0628\u0639\u0636 \u0627\u0644\u0648\u0635\u0641\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0629 \u0639\u0644\u0649 \u0645\u0639\u062f\u0644 \u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0648\u0632\u0646. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0628\u0628 \u0627\u0644\u062a\u062d\u0648\u0644\u0627\u062a \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u064a\u0636 \u0623\u0648 \u0627\u0646\u0642\u0637\u0627\u0639 \u0627\u0644\u0637\u0645\u062b \u0623\u064a\u0636\u064b\u0627 \u0646\u062a\u0648\u0621\u0627\u062a \u0645\u0624\u0642\u062a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u064a\u0627\u0633 (<a href=\"https:\/\/health.clevelandclinic.org\/weight-fluctuations\">4<\/a>).<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-fluctuations-to-expect-and-ignore\">\u0627\u0644\u062a\u0642\u0644\u0628\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u062a\u0648\u0642\u0639\u0647\u0627 (\u0648\u062a\u062c\u0627\u0647\u0644)<\/h2>\n<p>\u0644\u0627 \u064a\u062a\u062d\u0631\u0643 \u0627\u0644\u0645\u0642\u064a\u0627\u0633 \u0641\u064a \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645. \u0627\u0644\u062a\u0642\u0644\u0628\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0644\u064a\u0633\u062a \u0637\u0628\u064a\u0639\u064a\u0629 \u0641\u062d\u0633\u0628 \u060c \u0628\u0644 \u0645\u062a\u0648\u0642\u0639\u0629.<\/p>\n<p>\u064a\u0642\u0648\u0644 \u0643\u0648\u062f\u0627: &#8220;\u0625\u0646 \u0627\u0644\u0648\u0632\u0646 \u064a\u0631\u062a\u0641\u0639 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0648\u0646\u0632\u0648\u0644 \u0645\u0646 \u064a\u0648\u0645 \u0644\u0622\u062e\u0631 \u060c \u0648\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u0643\u0648\u0646 \u0628\u0645\u0642\u062f\u0627\u0631 5 \u0625\u0644\u0649 6 \u0623\u0631\u0637\u0627\u0644&#8221;. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0628\u0628 \u0627\u0644\u0627\u062d\u062a\u0641\u0627\u0638 \u0628\u0627\u0644\u0645\u0627\u0621 \u060c \u0648\u0627\u0644\u0647\u0636\u0645 \u060c \u0648\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645 \u062c\u0645\u064a\u0639\u0647\u0627 \u062a\u062d\u0648\u0644\u0627\u062a \u0645\u0624\u0642\u062a\u0629. \u0644\u0647\u0630\u0627 \u0627\u0644\u0633\u0628\u0628 \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0627\u0644\u062a\u0635\u063a\u064a\u0631 \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0627\u062a\u062c\u0627\u0647\u0627\u062a \u0627\u0644\u0634\u0627\u0645\u0644\u0629 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0648\u0632\u0646 \u0648\u0627\u062d\u062f (<a href=\"https:\/\/health.clevelandclinic.org\/weight-fluctuations\">4<\/a>).<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-week-one-water-and-glycogen-shifts\">\u062a\u062d\u0648\u0644\u0627\u062a \u0627\u0644\u0645\u064a\u0627\u0647 \u0648\u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0627\u0644\u0623\u0648\u0644<\/h3>\n<p>\u0641\u064a \u0623\u0648\u0644 1-2 \u0623\u0633\u0627\u0628\u064a\u0639 \u0645\u0646 \u0639\u062c\u0632 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u060c \u064a\u0631\u0649 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u0627\u0646\u062e\u0641\u0627\u0636\u064b\u0627 \u0633\u0631\u064a\u0639\u064b\u0627. \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0630\u0644\u0643 \u0647\u0648 \u0627\u0644\u0645\u0627\u0621 \u0627\u0644\u0645\u0631\u062a\u0628\u0637 \u0628\u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646 (\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u062e\u0632\u0646\u0629 \u0644\u0639\u0636\u0644\u0627\u062a\u0643) \u060c \u0648\u0644\u064a\u0633 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0646\u0642\u064a\u0629. \u0645\u0646 \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0623\u0646 \u064a\u062a\u0628\u0627\u0637\u0623 \u0627\u0644\u0645\u0639\u062f\u0644 \u0628\u0639\u062f \u0627\u0644\u0623\u0633\u0628\u0648\u0639 (\u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a\u0646) \u062d\u064a\u062b \u064a\u062a\u062d\u0648\u0644 \u062c\u0633\u0645\u0643 \u0646\u062d\u0648 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062b\u0627\u0628\u062a\u0629 (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3810417\/\">10<\/a>\u0648 <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3880593\/\">11<\/a>).<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-daily-swings-from-sodium-and-cycles\">\u0627\u0644\u062a\u0642\u0644\u0628\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0645\u0646 \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645 \u0648\u0627\u0644\u062f\u0648\u0631\u0627\u062a<\/h3>\n<p>\u0623\u0643\u0644 \u0648\u062c\u0628\u0629 \u0645\u0627\u0644\u062d\u0629\u061f \u0646\u062a\u0648\u0642\u0639 \u0627\u0644\u062a\u0645\u0633\u0643 \u0628\u0627\u0644\u0645\u0627\u0621 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062a\u0627\u0644\u064a. \u064a\u0645\u0643\u0646 \u0644\u0644\u062f\u0648\u0631\u0627\u062a \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a\u0629 \u0623\u064a\u0636\u064b\u0627 \u062a\u0623\u0631\u062c\u062d \u0623\u0631\u0642\u0627\u0645 \u0639\u062f\u0629 \u0623\u0631\u0637\u0627\u0644 \u0641\u064a \u0623\u064a \u0645\u0646 \u0627\u0644\u0627\u062a\u062c\u0627\u0647\u064a\u0646. \u0644\u0627 \u0634\u064a\u0621 \u0645\u0646 \u0647\u0630\u0647 \u064a\u0639\u0646\u064a \u0623\u0646\u0643 &#8220;\u062e\u0627\u0631\u062c \u0627\u0644\u0645\u0633\u0627\u0631&#8221;. ((<a href=\"https:\/\/health.clevelandclinic.org\/weight-fluctuations\">4<\/a>)<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-how-to-weigh-and-read-trends\">\u0643\u064a\u0641 \u062a\u0632\u0646 \u0648\u0642\u0631\u0627\u0621\u0629 \u0627\u0644\u0627\u062a\u062c\u0627\u0647\u0627\u062a<\/h3>\n<p>\u0625\u0630\u0627 \u0627\u062e\u062a\u0631\u062a \u0623\u0646 \u062a\u0632\u0646 \u0646\u0641\u0633\u0643 \u060c \u062a\u0647\u062f\u0641 \u0625\u0644\u0649 \u0627\u0644\u0627\u062a\u0633\u0627\u0642: \u0646\u0641\u0633 \u0627\u0644\u0646\u0637\u0627\u0642 \u060c \u0623\u0648\u0644 \u0634\u064a\u0621 \u0641\u064a \u0627\u0644\u0635\u0628\u0627\u062d \u060c \u0648\u0627\u0644\u0645\u0644\u0627\u0628\u0633 \u0627\u0644\u062f\u0646\u064a\u0627. \u0627\u0646\u0638\u0631 \u0625\u0644\u0649 \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u0627\u062a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a\u0629 \u0623\u0648 \u062e\u0637\u0648\u0637 \u0627\u0644\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0642\u0627\u0626\u0645\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u0637\u0628\u064a\u0642 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0646\u0642\u0627\u0637 \u0627\u0644\u0628\u064a\u0627\u0646\u0627\u062a \u0627\u0644\u0645\u0641\u0631\u062f\u0629.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-how-to-pick-and-adjust-your-weekly-goal-in-myfitnesspal\">\u0643\u064a\u0641\u064a\u0629 \u0627\u062e\u062a\u064a\u0627\u0631 (\u0648\u0636\u0628\u0637) \u0647\u062f\u0641\u0643 \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a \u0641\u064a MyFitnessPal<\/h2>\n<p>\u064a\u062c\u0628 \u0623\u0646 \u064a\u0634\u0639\u0631 \u0647\u062f\u0641\u0643 \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a \u0648\u0627\u0642\u0639\u064a\u0629 \u0648\u0622\u0645\u0646\u0629 \u0648\u0645\u062a\u0643\u0631\u0631\u0629. \u064a\u0642\u0648\u0644 \u0643\u0648\u062f\u0627: &#8220;\u064a\u062a\u0645 \u0642\u064a\u0627\u0633 \u0627\u0644\u062a\u0642\u062f\u0645 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0646\u0638\u0631 \u0625\u0644\u0649 \u0627\u0644\u0623\u0646\u0645\u0627\u0637 \u0648\u0627\u0644\u0627\u062a\u062c\u0627\u0647\u0627\u062a \u0627\u0644\u0625\u062c\u0645\u0627\u0644\u064a\u0629 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u064a\u0648\u0645\u064a \u0627\u0644\u0648\u0627\u062d\u062f&#8221;.<\/p>\n<p>\u062a\u062e\u062a\u0644\u0641 \u0627\u0644\u0645\u0639\u062f\u0644\u0627\u062a \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0627\u0639\u062a\u0645\u0627\u062f\u064b\u0627 \u0639\u0644\u0649 \u0645\u0624\u0634\u0631 \u0643\u062a\u0644\u0629 \u0627\u0644\u062c\u0633\u0645 (BMI) \u060c \u0648\u0647\u0648 \u0623\u062d\u062f \u0627\u0644\u0623\u0637\u0628\u0627\u0621 \u0627\u0644\u0630\u064a\u0646 \u064a\u0642\u062f\u0631 \u0627\u0644\u0623\u0637\u0628\u0627\u0621 \u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0648\u0632\u0646\u0643 \u0641\u064a \u0646\u0637\u0627\u0642 \u0635\u062d\u064a.<\/p>\n<ul class=\"wp-block-list\">\n<li>\u0645\u0624\u0634\u0631 \u0643\u062a\u0644\u0629 \u0627\u0644\u062c\u0633\u0645 \u062a\u062d\u062a 27 \u0639\u0627\u0645\u064b\u0627: \u062a\u0647\u062f\u0641 \u0644\u062d\u0648\u0627\u0644\u064a 0.5 \u0631\u0637\u0644 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639<\/li>\n<li>\u0645\u0624\u0634\u0631 \u0643\u062a\u0644\u0629 \u0627\u0644\u062c\u0633\u0645 27-35: \u062a\u0647\u062f\u0641 \u0625\u0644\u0649 0.5 \u0625\u0644\u0649 1 \u0631\u0637\u0644 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639<\/li>\n<li>\u0645\u0624\u0634\u0631 \u0643\u062a\u0644\u0629 \u0627\u0644\u062c\u0633\u0645 \u0623\u0643\u062b\u0631 \u0645\u0646 35: \u0647\u062f\u0641 \u0645\u0646 1 \u0625\u0644\u0649 2 \u062c\u0646\u064a\u0647 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u060c \u0645\u0646 \u0627\u0644\u0646\u0627\u062d\u064a\u0629 \u0627\u0644\u0645\u062b\u0627\u0644\u064a\u0629 \u0645\u0639 \u0627\u0644\u062a\u0648\u062c\u064a\u0647 \u0627\u0644\u0633\u0631\u064a\u0631\u064a (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK2003\/pdf\/Bookshelf_NBK2003.pdf\">9<\/a>)<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\" id=\"h-if-your-goal-is-weight-gain\">\u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u062f\u0641\u0643 \u0647\u0648 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 &#8230;<\/h3>\n<p>\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u064a\u0647\u062f\u0641\u0648\u0646 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u060c \u064a\u0643\u0648\u0646 \u0627\u0644\u0647\u062f\u0641 \u0639\u0627\u062f\u0629\u064b \u0632\u064a\u0627\u062f\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u0629 \u062a\u0628\u0644\u063a \u062d\u0648\u0627\u0644\u064a \u0631\u0637\u0644 \u0648\u0627\u062d\u062f \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u060c \u0628\u0647\u062f\u0641 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u063a\u0627\u0644\u0628. \u062a\u0634\u064a\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0625\u0644\u0649 \u0623\u0646\u0647 \u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u062a\u062d\u0642\u064a\u0642 \u0630\u0644\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0633\u0642 \u0644\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0645\u0639 \u0641\u0627\u0626\u0636 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0645\u062a\u0648\u0627\u0636\u0639\u0629 \u060c \u0628\u062f\u0639\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0643\u0627\u0641\u064a \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0643\u062b\u064a\u0641\u0629 \u0644\u0644\u0637\u0627\u0642\u0629. ((<a href=\"https:\/\/news.sanfordhealth.org\/sports-medicine\/weight-gain-performance\/#:~:text=mass)%20takes%20time.-,Healthy%20weight%20gain%20of%201%2D2%20pounds%20per%20week%20can,gain%20a%20pound%20of%20fat\">2<\/a>).<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-where-to-set-it-in-the-app\">\u0623\u064a\u0646 \u062a\u0636\u0639\u0647 \u0641\u064a \u0627\u0644\u062a\u0637\u0628\u064a\u0642<\/h3>\n<p>\u064a\u0645\u0643\u0646\u0643 \u062a\u062d\u062f\u064a\u062f \u0647\u062f\u0641\u0643 \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a \u0628\u0645\u0648\u062c\u0628 \u0627\u0644\u0623\u0647\u062f\u0627\u0641 \u2192 \u0627\u0644\u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u2192 \u0627\u0644\u0647\u062f\u0641 \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a. \u062a\u062d\u0642\u0642 \u0645\u0646 \u0648\u062d\u062f\u0627\u062a \u0627\u0644\u0645\u0627\u0643\u0631\u0648 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0648\u0642\u0645 \u0628\u062a\u0634\u063a\u064a\u0644 \u0627\u0644\u062a\u0630\u0643\u064a\u0631\u0627\u062a \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u064a\u062f \u0645\u0633\u0627\u0621\u0644\u0629 \u0625\u0636\u0627\u0641\u064a\u0629.<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-when-to-adjust\">\u0645\u062a\u0649 \u064a\u062a\u0645 \u0636\u0628\u0637\u0647\u0627<\/h3>\n<p>\u0628\u0639\u062f 2 \u0625\u0644\u0649 4 \u0623\u0633\u0627\u0628\u064a\u0639 \u0645\u0646 \u0627\u0644\u062a\u062a\u0628\u0639 \u0627\u0644\u0645\u062a\u0633\u0642 \u060c \u062a\u062d\u0642\u0642 \u0645\u0646 \u0627\u062a\u062c\u0627\u0647\u0627\u062a\u0643. \u0625\u0630\u0627 \u0644\u0645 \u064a\u062a\u062d\u0631\u0643 \u0627\u0644\u0645\u0642\u064a\u0627\u0633 \u0643\u0645\u0627 \u0647\u0648 \u0645\u062a\u0648\u0642\u0639 &#8211; \u0623\u0648 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0622\u062b\u0627\u0631 \u062c\u0627\u0646\u0628\u064a\u0629 \u0633\u0644\u0628\u064a\u0629 &#8211; \u0642\u0645 \u0628\u062a\u0639\u062f\u064a\u0644 \u0647\u062f\u0641\u0643 \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-habits-that-make-weekly-change-stick\">\u0627\u0644\u0639\u0627\u062f\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062c\u0639\u0644 \u0639\u0635\u0627 \u0627\u0644\u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a\u0629<\/h2>\n<p>\u064a\u062a\u0645 \u062f\u0639\u0645 \u0623\u0641\u0636\u0644 \u0627\u0644\u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0639\u0627\u062f\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u062d\u0645\u064a \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u062f\u0639\u0645 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629.<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-protein-and-fiber-targets\">\u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641<\/h3>\n<p>\u062a\u0648\u0635\u064a \u0627\u0644\u0645\u0639\u0627\u0647\u062f \u0627\u0644\u0648\u0637\u0646\u064a\u0629 \u0644\u0644\u0635\u062d\u0629 \u0628\u0645\u062f\u0639\u0629 \u064a\u0648\u0645\u064a\u0629 (\u0628\u062f\u0644 \u064a\u0648\u0645\u064a \u0645\u0648\u0635\u0649 \u0628\u0647\u0627 \u0623\u0648 RDA) \u0645\u0646 0.8 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0643\u0644 \u0643\u064a\u0644\u0648\u063a\u0631\u0627\u0645 \u0645\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26797090\/\">5<\/a>).  \u0647\u0630\u0627 \u0647\u0648 \u0627\u0644\u062d\u062f \u0627\u0644\u0623\u062f\u0646\u0649 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u062a\u0644\u0628\u064a\u0629 \u0645\u062a\u0637\u0644\u0628\u0627\u062a \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629. \u0627\u0639\u062a\u0645\u0627\u062f\u064b\u0627 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0646\u0634\u0627\u0637\u0643 \u060c \u0642\u062f \u062a\u0633\u062a\u0641\u064a\u062f \u0645\u0646 \u0628\u0631\u0648\u062a\u064a\u0646 \u0625\u0636\u0627\u0641\u064a. \u062a\u0648\u0635\u064a \u0627\u0644\u062c\u0645\u0639\u064a\u0629 \u0627\u0644\u062f\u0648\u0644\u064a\u0629 \u0644\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0645\u0646 1.4 \u0625\u0644\u0649 2 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0643\u0644 \u0643\u064a\u0644\u0648\u063a\u0631\u0627\u0645 \u0645\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u064a\u0648\u0645\u064a\u064b\u0627 \u0644\u0644\u0623\u0641\u0631\u0627\u062f \u0627\u0644\u0646\u0634\u0637\u064a\u0646 \u062c\u0633\u062f\u064a\u064b\u0627 (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC2117006\/\">6<\/a>).<\/p>\n<p>\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u062a\u062f\u0639\u0645 \u0627\u0644\u0647\u0636\u0645 \u0648\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628. \u062a\u0634\u064a\u0631 CUDA \u0625\u0644\u0649 \u062a\u0648\u0635\u064a\u0627\u062a \u0645\u0646 21 \u0625\u0644\u0649 26 \u062c\u0631\u0627\u0645\u064b\u0627 \u064a\u0648\u0645\u064a\u064b\u0627 \u0644\u0644\u0646\u0633\u0627\u0621 \u0648 30 \u0625\u0644\u0649 38 \u062c\u0631\u0627\u0645\u064b\u0627 \u0644\u0644\u0631\u062c\u0627\u0644 (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6124841\/\">8<\/a>).<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-strength-training-nbsp\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629<\/h3>\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0641\u064a \u062f\u0639\u0645 \u0637\u0648\u0644 \u0627\u0644\u0639\u0645\u0631 \u060c \u0648\u062d\u0645\u0627\u064a\u0629 \u0642\u0644\u0628\u0643 \u060c \u0648\u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0642\u0648\u0629 \u0648\u0642\u0627\u062f\u0631\u0629 \u0641\u064a \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 (<a href=\"https:\/\/cdnsciencepub.com\/doi\/10.1139\/apnm-2020-0245?url_ver=Z39.88-2003&amp;rfr_id=ori:rid:crossref.org&amp;rfr_dat=cr_pub%20%200pubmed#sec-5\">10<\/a>).<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-sleep-stress-and-recovery-basics\">\u0623\u0633\u0627\u0633\u064a\u0627\u062a \u0627\u0644\u0646\u0648\u0645 \u0648\u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0648\u0627\u0644\u0627\u0646\u062a\u0639\u0627\u0634<\/h3>\n<p>\u064a\u0642\u0648\u0644 \u0643\u0648\u062f\u0627: &#8220;\u064a\u062d\u062a\u0627\u062c \u0645\u0639\u0638\u0645 \u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u0645\u0646 7 \u0625\u0644\u0649 9 \u0633\u0627\u0639\u0627\u062a \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0641\u064a \u0627\u0644\u0644\u064a\u0644\u0629&#8221;. \u064a\u0645\u0643\u0646 \u0644\u0644\u0646\u0648\u0645 \u063a\u064a\u0631 \u0627\u0644\u0643\u0627\u0641\u064a \u0623\u0646 \u064a\u062f\u0641\u0639 \u0627\u0644\u062c\u0648\u0639 \u0648\u0627\u0644\u0631\u063a\u0628\u0629 \u0627\u0644\u0634\u062f\u064a\u062f\u0629 (<a href=\"https:\/\/www.niddk.nih.gov\/health-information\/weight-management\/adult-overweight-obesity\/factors-affecting-weight-health#sleep\">7<\/a>). \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0642\u0644\u0644 \u062a\u0642\u0646\u064a\u0627\u062a \u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0625\u062c\u0647\u0627\u062f &#8211; \u0645\u062b\u0644 \u0627\u0644\u062a\u0646\u0641\u0633 \u0623\u0648 \u0627\u0644\u0630\u0647\u0646 \u0623\u0648 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u062e\u0641\u064a\u0641 &#8211; \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 (<a href=\"https:\/\/www.cdc.gov\/mental-health\/living-with\/index.html\">11<\/a>).<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-red-flags-and-when-to-get-medical-advice\">\u0623\u0639\u0644\u0627\u0645 \u062d\u0645\u0631\u0627\u0621 \u0648\u0645\u062a\u0649 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0627\u0644\u0645\u0634\u0648\u0631\u0629 \u0627\u0644\u0637\u0628\u064a\u0629<\/h2>\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062e\u0633\u0631 \u0623\u0648 \u062a\u0643\u062a\u0633\u0628 \u0627\u0644\u0648\u0632\u0646 \u062f\u0648\u0646 \u0645\u062d\u0627\u0648\u0644\u0629 \u060c \u062a\u062d\u0642\u0642 \u0645\u0639 \u0637\u0628\u064a\u0628\u0643. \u0627\u0644\u062a\u063a\u064a\u064a\u0631\u0627\u062a \u0627\u0644\u0645\u0641\u0627\u062c\u0626\u0629 \u060c \u063a\u064a\u0631 \u0627\u0644\u0645\u0628\u0631\u0631\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u0639\u0644\u0645 \u0627\u0644\u0623\u062d\u0645\u0631 \u0627\u0644\u0637\u0628\u064a.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-frequently-asked-questions-healthy-weekly-weight-change\">\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0645\u062a\u062f\u0627\u0648\u0644\u0629: \u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a \u0627\u0644\u0635\u062d\u064a<\/h2>\n<div class=\"schema-faq wp-block-yoast-faq-block\">\n<div class=\"schema-faq-section\" id=\"faq-question-1759431863767\">\n<h3 class=\"schema-faq-question\" style=\"font-weight: 600;margin-block-start: 8px;margin-block-end: 16px\">\u0643\u064a\u0641 \u064a\u0645\u0643\u0646\u0646\u064a \u0645\u0646\u0639 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0623\u062b\u0646\u0627\u0621 \u0645\u062d\u0627\u0648\u0644\u0629 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u061f<\/h3>\n<p class=\"schema-faq-answer\">\u0644\u0645\u0646\u0639 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0623\u062b\u0646\u0627\u0621 \u0645\u062d\u0627\u0648\u0644\u0629 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646 \u060c \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0645\u0646\u062a\u0638\u0645 \u0648\u062a\u0646\u0627\u0648\u0644 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8308821\/#sec12-nutrients-13-02473\">11<\/a>).<\/p>\n<\/p><\/div>\n<div class=\"schema-faq-section\" id=\"faq-question-1759431884359\">\n<h3 class=\"schema-faq-question\" style=\"font-weight: 600;margin-block-start: 8px;margin-block-end: 16px\">\u0647\u0644 \u064a\u062c\u0628 \u0623\u0646 \u0622\u0643\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629\u061f<\/h3>\n<p class=\"schema-faq-answer\">\u064a\u0642\u0648\u0644 \u0643\u0648\u062f\u0627: &#8220;\u064a\u0639\u062a\u0645\u062f \u0630\u0644\u0643 \u0639\u0644\u0649 \u0623\u0647\u062f\u0627\u0641\u0643 \u060c \u0648\u062d\u0645\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u060c \u0648\u0643\u064a\u0641 \u064a\u0633\u062a\u062c\u064a\u0628 \u062c\u0633\u0645\u0643&#8221;. \u0642\u062f \u064a\u0633\u062a\u0641\u064a\u062f \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u062f\u0631\u0628\u0648\u0646 \u0628\u062c\u062f \u0623\u0648 \u064a\u062d\u0627\u0648\u0644\u0648\u0646 \u0627\u0643\u062a\u0633\u0627\u0628\u0647\u0645 \u0645\u0646 \u062a\u0646\u0627\u0648\u0644 \u0628\u0639\u0636 \u0623\u0648 \u0643\u0644 \u0634\u064a\u0621. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0647\u062f\u0641 \u0625\u0644\u0649 \u0627\u0644\u062e\u0633\u0627\u0631\u0629 \u060c \u062a\u0643\u0648\u0646 \u062d\u0630\u0631\u064b\u0627 \u060c \u0644\u0623\u0646 \u062a\u0642\u062f\u064a\u0631\u0627\u062a \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u0631\u062a\u0641\u0639\u0629. \u0627\u0633\u062a\u0645\u0639 \u0625\u0644\u0649 \u0625\u0634\u0627\u0631\u0627\u062a \u0627\u0644\u062c\u0648\u0639 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0648\u0634\u0627\u0647\u062f \u0627\u062a\u062c\u0627\u0647\u0627\u062a\u0643 (<a href=\"https:\/\/med.stanford.edu\/news\/all-news\/2017\/05\/fitness-trackers-accurately-measure-heart-rate-but-not-calories-burned.html#:~:text=The%20team%20evaluated%20the%20Apple,senior%20research%20scientist%20Daryl%20Waggott\">12<\/a>).<\/p>\n<\/p><\/div>\n<div class=\"schema-faq-section\" id=\"faq-question-1759431906436\">\n<h3 class=\"schema-faq-question\" style=\"font-weight: 600;margin-block-start: 8px;margin-block-end: 16px\">\u0643\u0645 \u0645\u0631\u0629 \u064a\u062c\u0628 \u0623\u0646 \u0623\u0632\u0646\u061f<\/h3>\n<p class=\"schema-faq-answer\">\u062a\u0639\u0645\u0644 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0628\u0634\u0643\u0644 \u062c\u064a\u062f \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0628\u0639\u0636 \u060c \u0628\u064a\u0646\u0645\u0627 \u064a\u062c\u062f\u0647\u0627 \u0627\u0644\u0622\u062e\u0631\u0648\u0646 \u0645\u0631\u0647\u0642\u064a\u0646. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0632\u0646 \u060c \u0641\u0642\u0645 \u0628\u0630\u0644\u0643 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 (\u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a \u060c \u0646\u0641\u0633 \u0627\u0644\u0645\u0642\u064a\u0627\u0633) \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u0627\u062a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a\u0629. \u062a\u0630\u0643\u0631 \u0623\u0646 \u0627\u0644\u062a\u0642\u062f\u0645 \u064a\u0638\u0647\u0631 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u0646\u0648\u0645 \u0648\u0627\u0644\u0645\u0632\u0627\u062c.<\/p>\n<\/p><\/div>\n<\/p><\/div>\n<h2 class=\"wp-block-heading\">\u062e\u0644\u0627\u0635\u0629 \u0627\u0644\u0642\u0648\u0644<\/h2>\n<p>\u0623\u0635\u062d \u0648\u062a\u064a\u0631\u0629 \u0627\u0644\u062a\u063a\u064a\u064a\u0631 \u0623\u0628\u0637\u0623 \u0645\u0646 \u0627\u0644\u0625\u0635\u0644\u0627\u062d\u0627\u062a \u0627\u0644\u0633\u0631\u064a\u0639\u0629 \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0631\u0627\u0647\u0627 \u0639\u0628\u0631 \u0627\u0644\u0625\u0646\u062a\u0631\u0646\u062a. \u062a\u0647\u062f\u0641 \u0625\u0644\u0649 0.5 \u0625\u0644\u0649 2 \u062c\u0646\u064a\u0647 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0644\u0644\u062e\u0633\u0627\u0631\u0629 \u0623\u0648 1 \u0631\u0637\u0644 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0644\u062a\u062d\u0642\u064a\u0642 \u0645\u0643\u0633\u0628 \u060c \u0627\u0639\u062a\u0645\u0627\u062f\u064b\u0627 \u0639\u0644\u0649 \u0646\u0642\u0637\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0623\u0647\u062f\u0627\u0641\u0643. \u062a\u0648\u0642\u0639 \u0635\u0639\u0648\u062f\u064b\u0627 \u0648\u0647\u0628\u0648\u0637\u064b\u0627 \u064a\u0648\u0645\u064a\u064b\u0627 \u060c \u0648\u0627\u0633\u062a\u062e\u062f\u0645 \u062e\u0637\u0648\u0637 \u0627\u0644\u0627\u062a\u062c\u0627\u0647 \u0623\u0648 \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u0627\u062a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a\u0629 \u0644\u062a\u0648\u062c\u064a\u0647 \u0642\u0631\u0627\u0631\u0627\u062a\u0643.<\/p>\n<p>\u0642\u0628\u0644 \u0643\u0644 \u0634\u064a\u0621 \u060c \u0627\u0644\u0627\u062a\u0633\u0627\u0642 \u064a\u0647\u0645 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0633\u0631\u0639\u0629. \u0625\u0646 \u0627\u0644\u0639\u0627\u062f\u0627\u062a \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u062a\u0643\u0631\u0627\u0631 \u0645\u0639 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0646\u0648\u0645 \u0648\u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0633\u062a\u062d\u0645\u0644\u0643 \u0623\u0628\u0639\u062f \u0645\u0646 \u0633\u0628\u0627\u0642 \u0633\u0631\u064a\u0639. \u0627\u0633\u062a\u062e\u062f\u0645 MyFitnessPal \u0644\u062a\u062d\u062f\u064a\u062f \u0647\u062f\u0641 \u0623\u0633\u0628\u0648\u0639\u064a \u0648\u0627\u0642\u0639\u064a \u060c \u0648\u062a\u062a\u0628\u0639 \u0627\u062a\u062c\u0627\u0647\u0627\u062a\u0643 \u060c \u0648\u0625\u062c\u0631\u0627\u0621 \u062a\u0639\u062f\u064a\u0644\u0627\u062a \u0643\u0645\u0627 \u062a\u0630\u0647\u0628. \u0648\u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0623\u0628\u062f\u064b\u0627 \u0628\u0623\u0646\u0643 \u063a\u064a\u0631 \u0645\u062a\u0623\u0643\u062f \u060c \u0641\u0644\u0627 \u062a\u062a\u0631\u062f\u062f \u0641\u064a \u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0645\u0639 \u0623\u062d\u062f \u0623\u062e\u0635\u0627\u0626\u064a \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0623\u0648 \u0645\u0642\u062f\u0645 \u0627\u0644\u0631\u0639\u0627\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u0644\u062a\u0648\u062c\u064a\u0647.<\/p>\n<p>\u0627\u0644\u0645\u0646\u0634\u0648\u0631 <a href=\"https:\/\/blog.myfitnesspal.com\/healthy-weekly-weight-change\/\">\u0645\u0627 \u0645\u062f\u0649 \u0633\u0631\u0639\u0629 \u062a\u062d\u0631\u0643 \u0627\u0644\u0645\u0642\u064a\u0627\u0633\u061f \u062f\u0644\u064a\u0644 \u0627\u062e\u062a\u0635\u0627\u0635\u064a \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0644\u062a\u063a\u064a\u064a\u0631\u0627\u062a \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a\u0629<\/a> \u0638\u0647\u0631 \u0623\u0648\u0644\u0627\u064b \u0639\u0644\u0649 <a href=\"https:\/\/blog.myfitnesspal.com\">\u0645\u062f\u0648\u0646\u0629 MyFitnesspal<\/a>.<\/p>\n\n","protected":false},"excerpt":{"rendered":"<p>\u0644\u0642\u062f \u0627\u0644\u062a\u0632\u0645\u062a \u0628\u062a\u063a\u064a\u064a\u0631 \u0648\u0632\u0646\u0643 &#8211; \u0648\u0644\u0643\u0646 \u0625\u0644\u0649 \u0623\u064a \u0645\u062f\u0649 \u064a\u062c\u0628 \u0623\u0646 \u064a\u062a\u062d\u0631\u0643 \u0627\u0644\u0645\u0642\u064a\u0627\u0633 \u0628\u0627\u0644\u0641\u0639\u0644\u061f \u0625\u0646\u0647\u0627 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u064a\u0648\u0639\u064b\u0627 \u0627\u0644\u062a\u064a \u064a\u0637\u0631\u062d\u0647\u0627 \u0627\u0644\u0646\u0627\u0633 \u0639\u0646\u062f \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0631\u062d\u0644\u0629 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[&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-2697","post","type-post","status-publish","format-standard","hentry","category-health"],"_links":{"self":[{"href":"https:\/\/www.uaefuture.org\/index.php?rest_route=\/wp\/v2\/posts\/2697","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.uaefuture.org\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.uaefuture.org\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.uaefuture.org\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.uaefuture.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2697"}],"version-history":[{"count":0,"href":"https:\/\/www.uaefuture.org\/index.php?rest_route=\/wp\/v2\/posts\/2697\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.uaefuture.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2697"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.uaefuture.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2697"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.uaefuture.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2697"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}