{"id":14431,"date":"2024-05-05T16:00:45","date_gmt":"2024-05-05T12:30:45","guid":{"rendered":"https:\/\/tehrunclub.com\/?p=14431"},"modified":"2024-07-20T18:17:04","modified_gmt":"2024-07-20T14:47:04","slug":"%d8%a8%d9%87%d8%aa%d8%b1%db%8c%d9%86-%d9%85%d9%86%d8%a7%d8%a8%d8%b9-%da%a9%d8%b1%d8%a8%d9%88%d9%87%db%8c%d8%af%d8%b1%d8%a7%d8%aa","status":"publish","type":"post","link":"https:\/\/tehrunclub.com\/en\/%d8%a8%d9%87%d8%aa%d8%b1%db%8c%d9%86-%d9%85%d9%86%d8%a7%d8%a8%d8%b9-%da%a9%d8%b1%d8%a8%d9%88%d9%87%db%8c%d8%af%d8%b1%d8%a7%d8%aa\/","title":{"rendered":"\u0628\u0647\u062a\u0631\u06cc\u0646 \u0645\u0646\u0627\u0628\u0639 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0628\u0631\u0627\u06cc \u062a\u0627\u0645\u06cc\u0646 \u0627\u0646\u0631\u0698\u06cc \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u062f\u0648\u06cc\u062f\u0646"},"content":{"rendered":"<p><strong>\u0645\u06af\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f \u06a9\u0633\u06cc 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\u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/04\/AdobeStock_281298312-scaled-1-e1714383038472.jpg\" alt=\"\u0645\u0646\u0627\u0628\u0639 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\" width=\"752\" height=\"502\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 752px; --smush-placeholder-aspect-ratio: 752\/502;\"><\/a><\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><em>\u0627\u0645\u0627\u060c \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u0686\u0647 \u0645\u0642\u062f\u0627\u0631 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u062f\u0631 \u0631\u0648\u0632 \u0644\u0627\u0632\u0645 \u062f\u0627\u0631\u0646\u062f\u061f \u0628\u0647\u062a\u0631\u06cc\u0646 \u0646\u0648\u0639 \u0622\u0646 \u0628\u0631\u0627\u06cc \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u06a9\u062f\u0627\u0645 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752px) 100vw, 752px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 752px; --smush-placeholder-aspect-ratio: 752\/474;\" \/><\/a><\/h2>\n<h2><span class=\"ez-toc-section\" id=\"%DA%A9%D8%AF%D8%A7%D9%85_%D9%86%D9%88%D8%B9_%D8%A7%D8%B2_%DA%A9%D8%B1%D8%A8%D9%88%D9%87%DB%8C%D8%AF%D8%B1%D8%A7%D8%AA%E2%80%8C%D9%87%D8%A7_%D8%A8%D8%B1%D8%A7%DB%8C_%D8%AF%D9%88%D9%86%D8%AF%DA%AF%D8%A7%D9%86_%D8%A8%D9%87%D8%AA%D8%B1%D9%86%D8%AF%D8%8C_%D8%B3%D8%A7%D8%AF%D9%87_%DB%8C%D8%A7_%D9%BE%DB%8C%DA%86%DB%8C%D8%AF%D9%87%D8%9F\"><\/span>\u06a9\u062f\u0627\u0645 \u0646\u0648\u0639 \u0627\u0632 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\u200c\u0647\u0627 \u0628\u0631\u0627\u06cc \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u0628\u0647\u062a\u0631\u0646\u062f\u060c \u0633\u0627\u062f\u0647 \u06cc\u0627 \u067e\u06cc\u0686\u06cc\u062f\u0647\u061f<span 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\u06a9\u0627\u0631\u0634\u0646\u0627\u0633\u06cc \u0627\u0631\u0634\u062f \u062f\u0631 \u0639\u0644\u0648\u0645 \u0648\u0631\u0632\u0634\u06cc \u0648 \u062a\u063a\u0630\u06cc\u0647 \u0647\u0633\u062a\u0645.<br \/>\n\u0628\u0627 \u0648\u062c\u0648\u062f \u0633\u0627\u0628\u0642\u0647 \u0645\u0646 \u062f\u0631 \u0632\u0645\u06cc\u0646\u0647 \u062a\u063a\u0630\u06cc\u0647 \u0628\u0631\u0627\u06cc \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u0648 \u0647\u0645\u06a9\u0627\u0631\u06cc \u0628\u0627 \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u0645\u0627\u0631\u0627\u062a\u0646 \u0648 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u0627\u0633\u062a\u0642\u0627\u0645\u062a\u06cc \u062f\u0631 \u0645\u0648\u0631\u062f \u0627\u0633\u062a\u0631\u0627\u062a\u0698\u06cc \u062a\u063a\u0630\u06cc\u0647 \u0622\u0646\u0647\u0627\u060c \u062a\u0648\u0635\u06cc\u0647\u200c\u0647\u0627\u06cc \u0627\u0631\u0627\u0626\u0647 \u0634\u062f\u0647 \u062f\u0631 \u0627\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647\u060c \u0641\u0631\u062f\u06cc \u0646\u06cc\u0633\u062a\u0646\u062f \u0648 \u0646\u0628\u0627\u06cc\u062f \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u0645\u0634\u0627\u0648\u0631\u0647 \u067e\u0632\u0634\u06a9\u06cc \u062a\u0644\u0642\u06cc \u0634\u0648\u0646\u062f.<\/p>\n<p><strong><a href=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/04\/Simple-Carb-vs-Complex-Carb-810x410-1-e1714401711247.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-14596 size-full lazyload\" title=\"\u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0633\u0627\u062f\u0647 \u0648 \u067e\u06cc\u0686\u06cc\u062f\u0647\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/04\/Simple-Carb-vs-Complex-Carb-810x410-1-e1714401711247.jpg\" alt=\"\u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0633\u0627\u062f\u0647 \u0648 \u067e\u06cc\u0686\u06cc\u062f\u0647\" width=\"752\" height=\"451\" data-srcset=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/04\/Simple-Carb-vs-Complex-Carb-810x410-1-e1714401711247.jpg 752w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/04\/Simple-Carb-vs-Complex-Carb-810x410-1-e1714401711247-18x12.jpg 18w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/04\/Simple-Carb-vs-Complex-Carb-810x410-1-e1714401711247-600x360.jpg 600w\" data-sizes=\"(max-width: 752px) 100vw, 752px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 752px; --smush-placeholder-aspect-ratio: 752\/451;\" \/><\/a>\u0628\u0647 \u0637\u0648\u0631 \u06a9\u0644\u06cc\u060c \u063a\u0630\u0627\u0647\u0627\u06cc \u0633\u0627\u0644\u0645 \u0628\u0627 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0628\u0627\u0644\u0627 \u0628\u0631\u0627\u06cc \u062f\u0648\u0646\u062f\u06af\u0627\u0646\u060c \u0647\u0645\u0627\u0646 \u063a\u0630\u0627\u0647\u0627\u06cc \u0633\u0627\u0644\u0645 \u0628\u0627 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0628\u0627\u0644\u0627 \u0628\u0631\u0627\u06cc \u0627\u0641\u0631\u0627\u062f \u063a\u06cc\u0631 \u062f\u0648\u0646\u062f\u0647 \u06cc\u0627 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u062f\u06cc\u06af\u0631 \u0648\u0631\u0632\u0634\u200c\u0647\u0627 \u0647\u0633\u062a\u0646\u062f.<\/strong><\/p>\n<p>\u00ab\u0628\u0647\u062a\u0631\u06cc\u0646 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\u200c\u0647\u0627 \u0628\u0631\u0627\u06cc \u062f\u0648\u0646\u062f\u06af\u0627\u0646\u00bb\u060c \u0632\u0645\u0627\u0646\u06cc \u06a9\u0647 \u0635\u062d\u0628\u062a \u0627\u0632 \u0645\u0646\u0627\u0628\u0639 \u0627\u0646\u0631\u0698\u06cc \u0642\u0628\u0644\u060c \u062d\u06cc\u0646 \u0648 \u0628\u0639\u062f \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627\u0634\u062f\u060c \u0628\u0627 \u0628\u0647\u062a\u0631\u06cc\u0646 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\u200c\u0647\u0627 \u0628\u0631\u0627\u06cc \u0627\u0641\u0631\u0627\u062f \u063a\u06cc\u0631 \u062f\u0648\u0646\u062f\u0647 \u0645\u062a\u0641\u0627\u0648\u062a \u0627\u0633\u062a. \u062a\u0645\u0627\u06cc\u0632 \u0628\u06cc\u0646 \u00ab\u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\u200c\u0647\u0627\u06cc \u062e\u0648\u0628\u00bb \u0628\u0631\u0627\u06cc \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u0648 \u063a\u06cc\u0631\u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u062f\u0631 \u0632\u0645\u0627\u0646\u200c\u0628\u0646\u062f\u06cc \u0645\u0635\u0631\u0641 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\u200c\u0647\u0627 \u0628\u0631\u0627\u06cc \u062a\u0627\u0645\u06cc\u0646 \u0627\u0646\u0631\u0698\u06cc \u062f\u0631 \u0637\u0648\u0644 \u0641\u0639\u0627\u0644\u06cc\u062a \u0648\u0631\u0632\u0634\u06cc \u0627\u0633\u062a.<\/p>\n<p><strong>\u0627\u0633\u0627\u0633\u0627\u064b\u060c \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\u200c\u0647\u0627\u06cc \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u062f\u0631 \u062f\u0648 \u062f\u0633\u062a\u0647 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u06af\u06cc\u0631\u0646\u062f: \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\u200c\u0647\u0627\u06cc \u0645\u0631\u0628\u0648\u0637 \u0628\u0647<\/strong><strong> \u0639\u0645\u0644\u06a9\u0631\u062f \u0648\u0631\u0632\u0634\u06cc \u0648 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\u200c\u0647\u0627\u06cc \u0631\u0648\u0632\u0627\u0646\u0647 \u062f\u0631 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u062f\u0648\u0646\u062f\u06af\u0627\u0646<\/strong><strong>.<\/strong><\/p>\n<h2 id=\"2\"><img decoding=\"async\" class=\"aligncenter wp-image-14439 lazyload\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/04\/photo-1698855904626-0d5400ee7e31.jpg\" alt=\"\" width=\"752\" height=\"501\" data-srcset=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/04\/photo-1698855904626-0d5400ee7e31.jpg 2070w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/04\/photo-1698855904626-0d5400ee7e31-768x512.jpg 768w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/04\/photo-1698855904626-0d5400ee7e31-1536x1024.jpg 1536w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/04\/photo-1698855904626-0d5400ee7e31-2048x1365.jpg 2048w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/04\/photo-1698855904626-0d5400ee7e31-18x12.jpg 18w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/04\/photo-1698855904626-0d5400ee7e31-600x400.jpg 600w\" data-sizes=\"(max-width: 752px) 100vw, 752px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 752px; --smush-placeholder-aspect-ratio: 752\/501;\" \/><\/h2>\n<h2 id=\"3\"><span class=\"ez-toc-section\" id=\"i\"><\/span>&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h2><span class=\"ez-toc-section\" id=\"%D8%A8%D9%87%D8%AA%D8%B1%DB%8C%D9%86_%D8%B2%D9%85%D8%A7%D9%86_%D9%85%D8%B5%D8%B1%D9%81_%DA%A9%D8%B1%D8%A8%D9%88%D9%87%DB%8C%D8%AF%D8%B1%D8%A7%D8%AA_%D8%A8%D8%B1%D8%A7%DB%8C_%D8%AF%D9%88%D9%86%D8%AF%DA%AF%D8%A7%D9%86_%DA%86%D9%87_%D8%B2%D9%85%D8%A7%D9%86%DB%8C_%D8%A7%D8%B3%D8%AA%D8%9F\"><\/span>\u0628\u0647\u062a\u0631\u06cc\u0646 \u0632\u0645\u0627\u0646 \u0645\u0635\u0631\u0641 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0628\u0631\u0627\u06cc \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u0686\u0647 \u0632\u0645\u0627\u0646\u06cc \u0627\u0633\u062a\u061f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"%D8%B0%D8%AE%DB%8C%D8%B1%D9%87%E2%80%8C%D8%B3%D8%A7%D8%B2%DB%8C_%DA%AF%D9%84%DB%8C%DA%A9%D9%88%DA%98%D9%86_%D8%AF%D8%B1_%D8%A8%D8%AF%D9%86_%D8%AF%D9%88%D9%86%D8%AF%DA%AF%D8%A7%D9%86\"><\/span>\u0630\u062e\u06cc\u0631\u0647\u200c\u0633\u0627\u0632\u06cc \u06af\u0644\u06cc\u06a9\u0648\u0698\u0646 \u062f\u0631 \u0628\u062f\u0646 \u062f\u0648\u0646\u062f\u06af\u0627\u0646<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0637\u0628\u0642 \u06af\u0641\u062a\u0647 \u0622\u06a9\u0627\u062f\u0645\u06cc \u062a\u063a\u0630\u06cc\u0647 \u0648 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc\u060c \u06cc\u06a9 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u0627\u0633\u062a\u0642\u0627\u0645\u062a\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f 1800 \u062a\u0627 2000 \u06a9\u0627\u0644\u0631\u06cc \u0627\u0646\u0631\u0698\u06cc \u0631\u0627 \u0628\u0647 \u0635\u0648\u0631\u062a \u06af\u0644\u06cc\u06a9\u0648\u0698\u0646 \u062f\u0631 \u0645\u0627\u0647\u06cc\u0686\u0647\u200c\u0647\u0627 \u0648 \u06a9\u0628\u062f \u0630\u062e\u06cc\u0631\u0647 \u06a9\u0646\u062f. \u0627\u06af\u0631\u0686\u0647 \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u06a9\u0645\u06cc \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0628\u062a\u0648\u0627\u0646\u0646\u062f \u062d\u062f\u0648\u062f 1500 \u06a9\u0627\u0644\u0631\u06cc \u06cc\u0627 \u0628\u06cc\u0634\u062a\u0631 \u0631\u0627 \u062f\u0631 \u0628\u062f\u0646 \u062e\u0648\u062f \u0630\u062e\u06cc\u0631\u0647 \u06a9\u0646\u0646\u062f.<\/p>\n<p>\u0628\u0647 \u0639\u0628\u0627\u0631\u062a \u062f\u06cc\u06af\u0631\u060c \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u0628\u0627 \u062a\u0648\u062c\u0647 \u0628\u0647 \u062c\u062b\u0647 \u0648 \u0633\u0631\u0639\u062a \u062f\u0648\u06cc\u062f\u0646 \u062e\u0648\u062f\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f 90 \u062a\u0627 120 \u062f\u0642\u06cc\u0642\u0647 \u0628\u0627 \u0627\u062a\u06a9\u0627 \u0628\u0647 \u0627\u06cc\u0646 \u0645\u0642\u062f\u0627\u0631 \u0630\u062e\u06cc\u0631\u0647 \u06af\u0644\u06cc\u06a9\u0648\u0698\u0646 \u0628\u062f\u0648\u0646\u062f.<\/p>\n<div class=\"row\" style=\"text-align: center; background: #fef6e1; padding: 15px; border: dashed 1px #11b497; width: 90%; border-radius: 15px; margin: auto;\">\r\n<div class=\"col-md-5\"><img decoding=\"async\" class=\"aligncenter wp-image-9104 size-full lazyload\" style=\"--smush-placeholder-width: 300px; --smush-placeholder-aspect-ratio: 300\/325;margin: 10px 0!important;\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2022\/12\/GroupClass-AD.png\" alt=\"Run Smart\" width=\"auto\" data-srcset=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2022\/12\/GroupClass-AD.png 300w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2022\/12\/GroupClass-AD-11x12.png 11w\" data-sizes=\"(max-width: 300px) 100vw, 300px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" \/><\/div>\r\n<div class=\"col-md-7\">\r\n<h4 style=\"text-align: center; color: #000; font-size: 2.5em!important;\"><span class=\"ez-toc-section\" id=\"%D9%87%D9%88%D8%B4%D9%85%D9%86%D8%AF%D8%A7%D9%86%D9%87_%D8%A8%D8%AF%D9%88\"><\/span>Run Smart<span class=\"ez-toc-section-end\"><\/span><\/h4>\r\n<h4 style=\"text-align: center; color: #000; font-size: 2em!important;\"><span class=\"ez-toc-section\" id=\"%DA%A9%D9%84%D8%A7%D8%B3%E2%80%8C%D9%87%D8%A7%DB%8C_%DA%AF%D8%B1%D9%88%D9%87%DB%8C_%D9%88_%D8%A2%D9%86%D9%80%D9%84%D8%A7%DB%8C%D9%86_%D8%AA%D9%87%D8%B1%D8%A7%D9%86%E2%80%8C%DA%A9%D9%84%D8%A7%D8%A8\"><\/span>Tehran Club group and online classes<span class=\"ez-toc-section-end\"><\/span><\/h4>\r\n<a class=\"btn btn-register btn-large\" style=\"display: block;\" href=\"https:\/\/tehrunclub.com\/en\/classes\/\">More Info<\/a><\/div>\r\n<\/div>\n<h3><span class=\"ez-toc-section\" id=\"%D8%AA%D8%BA%D8%B0%DB%8C%D9%87_%D9%82%D8%A8%D9%84%D8%8C_%D8%AD%DB%8C%D9%86_%D9%88_%D8%A8%D8%B9%D8%AF_%D8%A7%D8%B2_%D8%AF%D9%88%DB%8C%D8%AF%D9%86_%D8%A8%D8%B1%D8%A7%DB%8C_%D8%AF%D9%88%D9%86%D8%AF%DA%AF%D8%A7%D9%86\"><\/span>\u062a\u063a\u0630\u06cc\u0647 \u0642\u0628\u0644\u060c \u062d\u06cc\u0646 \u0648 \u0628\u0639\u062f \u0627\u0632 \u062f\u0648\u06cc\u062f\u0646 \u0628\u0631\u0627\u06cc \u062f\u0648\u0646\u062f\u06af\u0627\u0646<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0645\u0635\u0631\u0641 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\u200c\u0647\u0627\u06cc \u0633\u0627\u062f\u0647 \u0642\u0628\u0644 \u0648 \u06cc\u0627 \u062f\u0631 \u062d\u06cc\u0646 \u06cc\u06a9 \u0645\u0633\u0627\u0628\u0642\u0647 \u0648 \u06cc\u0627 \u062f\u0648\u06cc\u062f\u0646\u060c \u0628\u0647 \u062a\u0627\u0645\u06cc\u0646 \u06af\u0644\u0648\u06a9\u0632 \u0627\u0636\u0627\u0641\u06cc \u0628\u0631\u0627\u06cc \u0628\u062f\u0646 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0627\u0632 \u062a\u062e\u0644\u06cc\u0647 \u0630\u062e\u0627\u06cc\u0631 \u06af\u0644\u06cc\u06a9\u0648\u0698\u0646 \u0648 \u062f\u0631 \u0646\u062a\u06cc\u062c\u0647 \u0628\u0631\u0648\u0632 \u06af\u0631\u0641\u062a\u06af\u06cc \u0639\u0636\u0644\u0627\u062a\u060c \u062e\u0633\u062a\u06af\u06cc \u0648 \u067e\u062f\u06cc\u062f\u0647 &#8220;\u062a\u062e\u0644\u06cc\u0647 \u06a9\u0627\u0645\u0644 \u0627\u0646\u0631\u0698\u06cc&#8221; \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n<p><strong>\u062a\u062d\u0642\u06cc\u0642\u0627\u062a \u06a9\u0627\u0644\u062c \u0622\u0645\u0631\u06cc\u06a9\u0627\u06cc\u06cc \u067e\u0632\u0634\u06a9\u06cc \u0648\u0631\u0632\u0634\u06cc<\/strong><strong> (ACSM) <\/strong><strong>\u0646\u0634\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f \u06a9\u0647 \u0645\u0635\u0631\u0641 30 \u062a\u0627 60 \u06af\u0631\u0645 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u062f\u0631 \u0633\u0627\u0639\u062a \u0628\u0631\u0627\u06cc \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u0627\u0633\u062a\u0642\u0627\u0645\u062a\u06cc \u06a9\u0647 1 \u062a\u0627 3 \u0633\u0627\u0639\u062a \u06cc\u0627 \u0628\u06cc\u0634\u062a\u0631 \u062a\u0645\u0631\u06cc\u0646 \u0645\u06cc \u06a9\u0646\u0646\u062f\u060c \u0644\u0627\u0632\u0645 \u0627\u0633\u062a.<\/strong><\/p>\n<p>\u0628\u0627 \u0627\u06cc\u0646 \u062d\u0627\u0644\u060c <em>More<\/em> \u0644\u0632\u0648\u0645\u0627 \u0628\u0647 \u0645\u0639\u0646\u06cc \u0628\u0647\u062a\u0631 \u0646\u06cc\u0633\u062a.<\/p>\n<p>\u062a\u062d\u0642\u06cc\u0642\u0627\u062a \u0646\u0634\u0627\u0646 \u062f\u0627\u062f\u0647 \u06a9\u0647 \u062d\u062f\u0627\u06a9\u062b\u0631 60 \u06af\u0631\u0645 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062f\u0631 \u0647\u0631 \u0633\u0627\u0639\u062a \u062a\u0648\u0633\u0637 \u0628\u062f\u0646 \u062f\u0631 \u062d\u06cc\u0646 \u0648\u0631\u0632\u0634 \u062c\u0630\u0628 \u0634\u0648\u062f. \u0628\u0647 \u0647\u0645\u06cc\u0646 \u062f\u0644\u06cc\u0644\u060c \u0645\u062a\u062e\u0635\u0635\u0627\u0646 \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u06a9\u0647 \u0628\u06cc\u0646 30 \u062a\u0627 60 \u06af\u0631\u0645 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u062f\u0631 \u0637\u0648\u0644 \u06cc\u06a9 \u0633\u0627\u0639\u062a \u062a\u0645\u0631\u06cc\u0646 \u0645\u0635\u0631\u0641 \u06a9\u0646\u06cc\u062f.<\/p>\n<p>\u062a\u0648\u062c\u0647 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u06a9\u0647 \u0686\u0648\u0646 \u062f\u0631 \u0647\u0631 \u06af\u0631\u0645 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a 4 \u06a9\u0627\u0644\u0631\u06cc \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f\u060c 30 \u062a\u0627 60 \u06af\u0631\u0645 \u0622\u0646 \u0628\u0647 120 \u062a\u0627 240 \u06a9\u0627\u0644\u0631\u06cc \u062f\u0631 \u0633\u0627\u0639\u062a \u0645\u06cc\u200c\u0631\u0633\u062f.<\/p>\n<p>\u0627\u06cc\u0646 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\u200c\u0647\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0627\u0632 \u0646\u0648\u0634\u06cc\u062f\u0646\u06cc\u200c\u0647\u0627\u06cc \u0648\u0631\u0632\u0634\u06cc\u060c \u0698\u0644\u200c\u0647\u0627\u06cc \u0627\u0646\u0631\u0698\u06cc\u200c\u0632\u0627 \u06cc\u0627 \u0627\u0646\u0631\u0698\u06cc\u200c\u0632\u0627 \u0647\u0627\u06cc \u062c\u0648\u06cc\u062f\u0646\u06cc \u06cc\u0627 \u063a\u0630\u0627\u0647\u0627\u06cc \u06a9\u0627\u0645\u0644 \u0645\u0627\u0646\u0646\u062f \u0645\u06cc\u0648\u0647\u200c\u0647\u0627\u06cc \u062e\u0634\u06a9\u060c \u067e\u0631\u062a\u0632\u0644 \u06cc\u0627 \u0645\u0648\u0632 \u062a\u0627\u0645\u06cc\u0646 \u0634\u0648\u0646\u062f.<\/p>\n<p><strong><a href=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/05\/Untitled-1.png\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-14608 lazyload\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/05\/Untitled-1.png\" alt=\"\" width=\"752\" height=\"540\" data-srcset=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/05\/Untitled-1.png 752w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/05\/Untitled-1-18x12.png 18w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/05\/Untitled-1-600x431.png 600w\" data-sizes=\"(max-width: 752px) 100vw, 752px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 752px; --smush-placeholder-aspect-ratio: 752\/540;\" \/><\/a><\/strong><\/p>\n<p><strong>\u062a\u0648\u0635\u06cc\u0647 \u0627\u0633\u062a\u0627\u0646\u062f\u0627\u0631\u062f \u0628\u0631\u0627\u06cc \u062a\u062c\u062f\u06cc\u062f \u0630\u062e\u06cc\u0631\u0647\u200c\u0633\u0627\u0632\u06cc \u06af\u0644\u06cc\u06a9\u0648\u0698\u0646 \u067e\u0633 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0637\u0648\u0644\u0627\u0646\u06cc\u060c \u0645\u0635\u0631\u0641 \u06a9\u0631\u062f\u0646 <\/strong><strong>0.6 <\/strong><strong>&nbsp;\u062a\u0627 1 \u06af\u0631\u0645 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0628\u0647 \u0627\u0632\u0627\u06cc \u0647\u0631 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645 \u0648\u0632\u0646 \u0628\u062f\u0646 \u062f\u0631 30 \u062f\u0642\u06cc\u0642\u0647 \u0627\u0648\u0644 \u0648 \u0633\u067e\u0633 \u0647\u0631 2 \u0633\u0627\u0639\u062a \u0628\u0647 \u0645\u062f\u062a 4 \u062a\u0627 6 \u0633\u0627\u0639\u062a \u0627\u0633\u062a.<\/strong><\/p>\n<p>\u0628\u0631\u0627\u06cc \u0645\u062b\u0627\u0644\u060c \u0628\u0631\u0627\u06cc \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0633\u0631\u06cc\u0639\u200c\u062a\u0631 \u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0632 \u062f\u0648 \u0647\u0627\u06cc \u0637\u0648\u0644\u0627\u0646\u06cc \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0627\u0631\u0627\u062a\u0646 \u06cc\u0627 \u0646\u06cc\u0645\u0647 \u0645\u0627\u0631\u0627\u062a\u0646\u060c \u0627\u06af\u0631 \u0648\u0632\u0646\u062a\u0627\u0646 75 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645 \u0627\u0633\u062a\u060c \u0628\u06cc\u0646 45 \u062a\u0627 75 \u06af\u0631\u0645 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0637\u06cc 30 \u062f\u0642\u06cc\u0642\u0647 \u0628\u0639\u062f \u0627\u0632 \u0627\u062a\u0645\u0627\u0645 \u062f\u0648\u06cc\u062f\u0646 \u0645\u0635\u0631\u0641 \u06a9\u0646\u06cc\u062f.<\/p>\n<p>\u0647\u0631 \u06af\u0631\u0645 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0628\u0631\u0627\u0628\u0631 4 \u06a9\u0627\u0644\u0631\u06cc\u0633\u062a\u060c \u06a9\u0647 \u062f\u0631 \u06a9\u0644 \u0645\u06cc\u200c\u0634\u0648\u062f 180-300 \u06a9\u0627\u0644\u0631\u06cc \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0627\u0633\u062a.<\/p>\n<p>\u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0645\u0648\u062c\u0648\u062f \u062f\u0631 \u0648\u0639\u062f\u0647 \u063a\u0630\u0627\u06cc\u06cc \u067e\u0631 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0628\u0639\u062f \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0646\u06cc\u0632 \u0628\u0647 \u062a\u0633\u0647\u06cc\u0644 \u0628\u0627\u0632\u0633\u0627\u0632\u06cc \u0630\u062e\u0627\u06cc\u0631 \u06af\u0644\u06cc\u06a9\u0648\u0698\u0646 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n<h2 id=\"3\"><img decoding=\"async\" class=\"aligncenter wp-image-14473 lazyload\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/04\/Carbs-For-Runners-4.jpg\" alt=\"\" width=\"752\" height=\"473\" data-srcset=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/04\/Carbs-For-Runners-4.jpg 1300w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/04\/Carbs-For-Runners-4-768x483.jpg 768w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/04\/Carbs-For-Runners-4-18x12.jpg 18w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/04\/Carbs-For-Runners-4-600x377.jpg 600w\" data-sizes=\"(max-width: 752px) 100vw, 752px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 752px; --smush-placeholder-aspect-ratio: 752\/473;\" \/><\/h2>\n<h2><span class=\"ez-toc-section\" id=\"%D8%AF%D9%88%D9%86%D8%AF%DA%AF%D8%A7%D9%86_%DA%86%D9%87_%D9%85%D9%82%D8%AF%D8%A7%D8%B1_%DA%A9%D8%B1%D8%A8%D9%88%D9%87%DB%8C%D8%AF%D8%B1%D8%A7%D8%AA_%D9%86%DB%8C%D8%A7%D8%B2_%D8%AF%D8%A7%D8%B1%D9%86%D8%AF%D8%9F\"><\/span>\u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u0686\u0647 \u0645\u0642\u062f\u0627\u0631 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u0646\u062f\u061f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u062e\u0628\u060c <em>\u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u0686\u0647 \u0645\u0642\u062f\u0627\u0631 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u062f\u0631 \u0631\u0648\u0632 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u0646\u062f\u061f<\/em><\/p>\n<p>\u0647\u06cc\u0686 \u0639\u062f\u062f \u062b\u0627\u0628\u062a\u06cc \u0628\u0631\u0627\u06cc \u0645\u0642\u062f\u0627\u0631 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0645\u0635\u0631\u0641\u06cc \u0631\u0648\u0632\u0627\u0646\u0647 \u0648\u062c\u0648\u062f \u0646\u062f\u0627\u0631\u062f.<\/p>\n<p>\u0645\u0627\u0646\u0646\u062f \u0633\u0627\u06cc\u0631 macronutrients\u060c \u0645\u0642\u062f\u0627\u0631 \u0627\u06cc\u062f\u0647\u200c\u0622\u0644 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u062f\u0631 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u06cc\u06a9 \u062f\u0648\u0646\u062f\u0647 \u0628\u0647 \u0645\u06cc\u0632\u0627\u0646 \u062f\u0648\u06cc\u062f\u0646\u060c \u0633\u0627\u06cc\u0632 \u0628\u062f\u0646\u060c \u0633\u0637\u062d \u06a9\u0644\u06cc \u0641\u0639\u0627\u0644\u06cc\u062a \u0628\u062f\u0646\u06cc\u060c \u062a\u0631\u062c\u06cc\u062d\u0627\u062a \u063a\u0630\u0627\u06cc\u06cc \u0648 \u0627\u0647\u062f\u0627\u0641 \u0648\u0632\u0646\u06cc \u0627\u0648 \u0628\u0633\u062a\u06af\u06cc \u062f\u0627\u0631\u062f.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%A8%D8%A7_%D8%A7%DB%8C%D9%86_%D8%AD%D8%A7%D9%84%D8%8C_%D8%A7%DA%A9%D8%AB%D8%B1_%D9%85%D8%AA%D8%AE%D8%B5%D8%B5%D8%A7%D9%86_%D8%AA%D8%BA%D8%B0%DB%8C%D9%87_%D9%88%D8%B1%D8%B2%D8%B4%DB%8C_%D8%AF%D8%B1_%D9%85%D9%88%D8%B1%D8%AF_%D9%85%D9%82%D8%AF%D8%A7%D8%B1_%DA%A9%D8%B1%D8%A8%D9%88%D9%87%DB%8C%D8%AF%D8%B1%D8%A7%D8%AA_%D9%85%D9%88%D8%B1%D8%AF_%D9%86%DB%8C%D8%A7%D8%B2_%D8%AF%D9%88%D9%86%D8%AF%DA%AF%D8%A7%D9%86_%D9%88_%D9%88%D8%B1%D8%B2%D8%B4%DA%A9%D8%A7%D8%B1%D8%A7%D9%86_%D8%A7%D8%B3%D8%AA%D9%82%D8%A7%D9%85%D8%AA%DB%8C_%D9%85%D9%88%D8%A7%D8%B1%D8%AF_%D8%B2%DB%8C%D8%B1_%D8%B1%D8%A7_%D9%BE%DB%8C%D8%B4%D9%86%D9%87%D8%A7%D8%AF_%D9%85%DB%8C_%DA%A9%D9%86%D9%86%D8%AF\"><\/span>\u0628\u0627 \u0627\u06cc\u0646 \u062d\u0627\u0644\u060c \u0627\u06a9\u062b\u0631 \u0645\u062a\u062e\u0635\u0635\u0627\u0646 \u062a\u063a\u0630\u06cc\u0647 \u0648\u0631\u0632\u0634\u06cc \u062f\u0631 \u0645\u0648\u0631\u062f \u0645\u0642\u062f\u0627\u0631 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u0648 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u0627\u0633\u062a\u0642\u0627\u0645\u062a\u06cc \u0645\u0648\u0627\u0631\u062f \u0632\u06cc\u0631 \u0631\u0627 \u067e\u06cc\u0634\u0646\u0647\u0627\u062f \u0645\u06cc \u06a9\u0646\u0646\u062f:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>\u0628\u0631\u0627\u06cc \u062f\u0648\u0646\u062f\u06af\u0627\u0646\u06cc \u06a9\u0647 \u062f\u0631 \u0633\u0637\u062d \u0645\u062a\u0648\u0633\u0637 \u062a\u0645\u0631\u06cc\u0646 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f (\u062f\u0648\u06cc\u062f\u0646 \u06a9\u0645\u062a\u0631 \u0627\u0632 \u06cc\u06a9 \u0633\u0627\u0639\u062a \u062f\u0631 \u0628\u06cc\u0634\u062a\u0631 \u0631\u0648\u0632\u0647\u0627\u06cc \u0647\u0641\u062a\u0647 \u0628\u0627 \u0634\u062f\u062a \u0645\u062a\u0648\u0633\u0637 \u06cc\u0627 \u06a9\u0645)\u060c \u0645\u0635\u0631\u0641 5 \u062a\u0627 7 \u06af\u0631\u0645 \u0628\u0647 \u0627\u0632\u0627\u06cc \u0647\u0631 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645 \u0648\u0632\u0646 \u0628\u062f\u0646 \u062f\u0631 \u0631\u0648\u0632 \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/li>\n<li>\u0628\u0631\u0627\u06cc \u062f\u0648\u0646\u062f\u06af\u0627\u0646\u06cc \u06a9\u0647 \u062f\u0631 \u0633\u0637\u062d \u0645\u062a\u0648\u0633\u0637 \u062a\u0627 \u0628\u0627\u0644\u0627 \u062a\u0645\u0631\u06cc\u0646 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f (\u062f\u0648\u06cc\u062f\u0646 \u0631\u0648\u0632\u0627\u0646\u0647 \u0628\u06cc\u0646 1 \u062a\u0627 3 \u0633\u0627\u0639\u062a \u0628\u0627 \u0634\u062f\u062a \u0645\u062a\u0648\u0633\u0637 \u062a\u0627 \u0632\u06cc\u0627\u062f)\u060c \u0645\u0635\u0631\u0641 7 \u062a\u0627 10 \u06af\u0631\u0645 \u0628\u0647 \u0627\u0632\u0627\u06cc \u0647\u0631 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645 \u0648\u0632\u0646 \u0628\u062f\u0646 \u062f\u0631 \u0631\u0648\u0632 \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/li>\n<li>\u0628\u0631\u0627\u06cc \u062f\u0648\u0646\u062f\u06af\u0627\u0646\u06cc \u06a9\u0647 \u062f\u0631 \u0633\u0637\u062d \u0628\u0627\u0644\u0627 \u062a\u0645\u0631\u06cc\u0646 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f (\u062f\u0648\u06cc\u062f\u0646 \u0631\u0648\u0632\u0627\u0646\u0647 \u0628\u06cc\u0646 4 \u062a\u0627 5 \u0633\u0627\u0639\u062a \u0628\u0627 \u0634\u062f\u062a \u0645\u062a\u0648\u0633\u0637 \u062a\u0627 \u0632\u06cc\u0627\u062f\u060c \u0645\u0627\u0646\u0646\u062f \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u0645\u0627\u0631\u0627\u062a\u0646 \u0648 \u0627\u0648\u0644\u062a\u0631\u0627\u0645\u0627\u0631\u0627\u062a\u0646)\u060c \u0645\u0635\u0631\u0641 10 \u062a\u0627 12 \u06af\u0631\u0645 \u0628\u0647 \u0627\u0632\u0627\u06cc \u0647\u0631 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645 \u0648\u0632\u0646 \u0628\u062f\u0646 \u062f\u0631 \u0631\u0648\u0632 \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/04\/Carbs-For-Runners-5.webp\"><img decoding=\"async\" class=\"aligncenter wp-image-14589 size-full lazyload\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/04\/Carbs-For-Runners-5-e1714398715778.webp\" alt=\"\" width=\"752\" height=\"473\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 752px; --smush-placeholder-aspect-ratio: 752\/473;\"><\/a><\/p>\n<p>\u0628\u0631 \u0627\u0633\u0627\u0633 \u0627\u06cc\u0646 \u062f\u0633\u062a\u0648\u0631\u0627\u0644\u0639\u0645\u0644\u200c\u0647\u0627\u06cc \u0631\u0648\u0632\u0627\u0646\u0647\u060c \u0627\u06a9\u062b\u0631 \u062f\u0648\u0646\u062f\u06af\u0627\u0646\u06cc \u06a9\u0647 \u062f\u0631 \u062d\u0627\u0644 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0631\u0627\u06cc \u0628\u0647\u0628\u0648\u062f \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u062e\u0648\u062f \u0628\u0631\u0627\u06cc \u0645\u0633\u0627\u0628\u0642\u0627\u062a 5 \u06a9\u06cc\u0644\u0648\u0645\u062a\u0631 \u06cc\u0627 10 \u06a9\u06cc\u0644\u0648\u0645\u062a\u0631 \u0647\u0633\u062a\u0646\u062f \u062f\u0631 \u062f\u0633\u062a\u0647 \u0627\u0648\u0644 (\u0645\u0635\u0631\u0641 5 \u062a\u0627 7 \u06af\u0631\u0645 \u0628\u0647 \u0627\u0632\u0627\u06cc \u0647\u0631 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645 \u0648\u0632\u0646 \u0628\u062f\u0646) \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u06af\u06cc\u0631\u0646\u062f.<\/p>\n<p>\u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u0646\u06cc\u0645\u0647 \u0645\u0627\u0631\u0627\u062a\u0646 \u0648 \u0645\u0627\u0631\u0627\u062a\u0646 \u06a9\u0647 \u0628\u0647 \u0637\u0648\u0631 \u0645\u062a\u0646\u0627\u0648\u0628 \u062f\u0631 \u0627\u06a9\u062b\u0631 \u0631\u0648\u0632\u0647\u0627\u06cc \u0647\u0641\u062a\u0647 \u062d\u062f\u0627\u0642\u0644 \u06cc\u06a9 \u0633\u0627\u0639\u062a \u0628\u0627 \u0634\u062f\u062a \u0645\u062a\u0648\u0633\u0637 \u062a\u0627 \u0628\u0627\u0644\u0627 \u06cc\u0627 \u0645\u0633\u0627\u0641\u062a\u200c\u0647\u0627\u06cc \u0637\u0648\u0644\u0627\u0646\u06cc\u200c\u062a\u0631 \u062a\u0645\u0631\u06cc\u0646 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f\u060c \u0628\u0631\u0627\u06cc \u062a\u0627\u0645\u06cc\u0646 \u0627\u0646\u0631\u0698\u06cc \u0648 \u0628\u0647\u06cc\u0646\u0647\u200c\u0633\u0627\u0632\u06cc \u0639\u0645\u0644\u06a9\u0631\u062f \u0648\u0631\u0632\u0634\u06cc \u062e\u0648\u062f\u060c \u0628\u0647 \u0645\u0635\u0631\u0641 7 \u062a\u0627 10 \u06af\u0631\u0645 \u0628\u0647 \u0627\u0632\u0627\u06cc \u0647\u0631 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645 \u0648\u0632\u0646 \u0628\u062f\u0646 \u062f\u0631 \u0631\u0648\u0632 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u0646\u062f.<\/p>\n<p>\u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u0645\u062b\u0627\u0644\u060c \u0641\u0631\u062f\u06cc \u0628\u0627 \u0648\u0632\u0646 75 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645 \u06a9\u0647 \u0628\u0647 \u0635\u0648\u0631\u062a \u062a\u0641\u0631\u06cc\u062d\u06cc \u0645\u06cc\u062f\u0648\u062f\u060c \u0628\u0627\u06cc\u062f 375 \u062a\u0627 525 \u06af\u0631\u0645 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u062f\u0631 \u0631\u0648\u0632 \u0645\u0635\u0631\u0641 \u06a9\u0646\u062f.<\/p>\n<p>\u0627\u0632 \u0622\u0646\u062c\u0627\u06cc\u06cc \u06a9\u0647 \u062f\u0631 \u0647\u0631 \u06af\u0631\u0645 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a 4 \u06a9\u06cc\u0644\u0648\u06a9\u0627\u0644\u0631\u06cc \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f\u060c \u0627\u06cc\u0646 \u0645\u0642\u062f\u0627\u0631 \u0628\u0647 1500 \u062a\u0627 2100 \u06a9\u0627\u0644\u0631\u06cc \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u062f\u0631 \u0631\u0648\u0632 \u0645\u06cc\u200c\u0631\u0633\u062f.<\/p>\n<p>\u0627\u06af\u0631 \u0647\u0645\u06cc\u0646 \u062f\u0648\u0646\u062f\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0627\u0631\u0627\u062a\u0646 \u06cc\u0627 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0634\u062f\u06cc\u062f\u062a\u0631\u06cc \u0631\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\u062f\u060c \u0628\u0627\u06cc\u062f \u0631\u0648\u0632\u0627\u0646\u0647 525 \u062a\u0627 750 \u06af\u0631\u0645 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0645\u0635\u0631\u0641 \u06a9\u0646\u062f.<\/p>\n<p>\u062a\u0648\u062c\u0647 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u06a9\u0647 \u0645\u0642\u062f\u0627\u0631 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\u200c\u0647\u0627 \u062f\u0631 \u0698\u0644\u200c\u0647\u0627\u06cc \u0627\u0646\u0631\u0698\u06cc\u200c\u0632\u0627 \u0648 \u0646\u0648\u0634\u06cc\u062f\u0646\u06cc\u200c\u0647\u0627\u06cc \u0648\u0631\u0632\u0634\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0645\u062a\u0641\u0627\u0648\u062a \u0628\u0627\u0634\u062f\u060c \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u062d\u062a\u0645\u0627 \u0645\u06cc\u0632\u0627\u0646 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0622\u0646\u0647\u0627 \u0631\u0627 \u0627\u0632 \u0642\u0628\u0644 \u0628\u0631\u0631\u0633\u06cc \u06a9\u0646\u06cc\u062f.<\/p>\n<h2 id=\"4\"><img decoding=\"async\" class=\"aligncenter wp-image-14438 lazyload\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/04\/french-toast-resize-5.jpg\" alt=\"\" width=\"752\" height=\"501\" data-srcset=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/04\/french-toast-resize-5.jpg 1200w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/04\/french-toast-resize-5-768x512.jpg 768w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/04\/french-toast-resize-5-18x12.jpg 18w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/04\/french-toast-resize-5-600x400.jpg 600w\" data-sizes=\"(max-width: 752px) 100vw, 752px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 752px; --smush-placeholder-aspect-ratio: 752\/501;\" \/><\/h2>\n<h2><span class=\"ez-toc-section\" id=\"%D8%A8%D9%87%D8%AA%D8%B1%DB%8C%D9%86_%D8%A7%D8%B3%D8%AA%D8%B1%D8%A7%D8%AA%DA%98%DB%8C%E2%80%8C%D9%87%D8%A7%DB%8C_%D8%B0%D8%AE%DB%8C%D8%B1%D9%87_%DA%A9%D8%B1%D8%AF%D9%86_%DA%A9%D8%B1%D8%A8%D9%88%D9%87%DB%8C%D8%AF%D8%B1%D8%A7%D8%AA_%D8%A8%D8%B1%D8%A7%DB%8C_%D8%AF%D9%88%D9%86%D8%AF%DA%AF%D8%A7%D9%86_%D9%82%D8%A8%D9%84_%D8%A7%D8%B2_%D9%85%D8%B3%D8%A7%D8%A8%D9%82%D9%87_%DA%86%DB%8C%D8%B3%D8%AA%D8%9F\"><\/span>\u0628\u0647\u062a\u0631\u06cc\u0646 \u0627\u0633\u062a\u0631\u0627\u062a\u0698\u06cc\u200c\u0647\u0627\u06cc \u0630\u062e\u06cc\u0631\u0647 \u06a9\u0631\u062f\u0646 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0628\u0631\u0627\u06cc \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u0642\u0628\u0644 \u0627\u0632 \u0645\u0633\u0627\u0628\u0642\u0647 \u0686\u06cc\u0633\u062a\u061f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u0630\u062e\u06cc\u0631\u0647 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u06a9\u0647 \u0628\u0647 \u0622\u0646 \u0630\u062e\u06cc\u0631\u0647 \u0628\u06cc\u0634 \u0627\u0632 \u062d\u062f (supercompensation) \u06af\u0644\u06cc\u06a9\u0648\u0698\u0646 \u06cc\u0627 carbo loading \u0646\u06cc\u0632 \u06af\u0641\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f\u060c \u06cc\u06a9 \u067e\u0631\u0648\u062a\u06a9\u0644 \u063a\u0630\u0627\u06cc\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u0631\u062e\u06cc \u0627\u0632 \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u0645\u0627\u0631\u0627\u062a\u0646 \u0648 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u0627\u0633\u062a\u0642\u0627\u0645\u062a\u06cc \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0630\u062e\u0627\u06cc\u0631 \u06af\u0644\u06cc\u06a9\u0648\u0698\u0646 \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u0627\u0644\u0627\u062a\u0631 \u0627\u0632 \u0633\u0637\u062d \u067e\u0627\u06cc\u0647 \u062e\u0648\u062f \u0622\u0646 \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u062f\u0647\u0646\u062f.<\/p>\n<p><strong>\u0627\u0633\u0627\u0633\u0627\u064b\u060c \u0647\u062f\u0641 \u0630\u062e\u06cc\u0631\u0647 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0642\u0628\u0644 \u0627\u0632 \u0645\u0627\u0631\u0627\u062a\u0646 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0630\u062e\u0627\u06cc\u0631 \u06af\u0644\u06cc\u06a9\u0648\u0698\u0646 \u062e\u0648\u062f \u0631\u0627 \u0628\u06cc\u0634 \u0627\u0632 \u062d\u062f \u0646\u06cc\u0627\u0632 \u062a\u0627\u0645\u06cc\u0646 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u062f\u0631 \u0637\u0648\u0644 \u06cc\u06a9 \u0645\u0633\u0627\u0628\u0642\u0647 \u06cc\u0627 \u062f\u0648\u06cc \u0637\u0648\u0644\u0627\u0646\u06cc \u0645\u0642\u062f\u0627\u0631 \u06af\u0644\u06cc\u06a9\u0648\u0698\u0646 \u0628\u06cc\u0634\u062a\u0631\u06cc \u062f\u0631 \u062f\u0633\u062a\u0631\u0633 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f\u060c \u062a\u0627 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\u06cc \u06a9\u0647 \u062f\u0631\u06cc\u0627\u0641\u062a \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f \u0628\u0631\u0627\u06cc \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u06af\u0631\u0641\u062a\u06af\u06cc \u06a9\u0627\u0641\u06cc \u0628\u0627\u0634\u062f.<\/strong><\/p>\n<div class=\"row\" style=\"text-align: center; background: #7175ac; padding: 15px; border: dashed 1px #fff; width: 80%; border-radius: 15px; margin: auto;\">\r\n<div class=\"col-md-5\">\r\n<a href=\"https:\/\/www.instagram.com\/tehrun_runningclub\/\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" class=\"aligncenter wp-image-9111 size-full lazyload\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2022\/12\/FollowInstagram.png\" alt=\"\u0627\u06cc\u0646\u0633\u062a\u0627\u06af\u0631\u0627\u0645 \u062a\u0647\u0631\u0627\u0646 \u06a9\u0644\u0627\u0628\" width=\"auto\" style=\"--smush-placeholder-width: 250px; --smush-placeholder-aspect-ratio: 250\/200;margin: 10px 0!important\" data-srcset=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2022\/12\/FollowInstagram.png 250w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2022\/12\/FollowInstagram-15x12.png 15w\" data-sizes=\"(max-width: 250px) 100vw, 250px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" \/><\/a><\/div>\r\n<div class=\"col-md-7\">\r\n<h4 style=\"text-align: center; color: #fff; font-size: 2.5em!important; line-height: 160%; margin: 10px !important;\"><span class=\"ez-toc-section\" id=\"%D8%AA%D9%87%D8%B1%D8%A7%D9%86%E2%80%8C%DA%A9%D9%84%D8%A7%D8%A8_%D8%B1%D8%A7_%D8%AF%D8%B1_%D8%A7%DB%8C%D9%86%D8%B3%D8%AA%D8%A7%DA%AF%D8%B1%D8%A7%D9%85_%D8%AF%D9%86%D8%A8%D8%A7%D9%84_%DA%A9%D9%86%DB%8C%D8%AF\"><\/span>FOLLOW US ON INSTAGRAM<span class=\"ez-toc-section-end\"><\/span><\/h4>\r\n<a href=\"https:\/\/www.instagram.com\/tehrun_runningclub\/\" target=\"_blank\" rel=\"noopener\" style=\"display:block\">\r\n<img decoding=\"async\" class=\"aligncenter size-full wp-image-9111 lazyload\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2022\/12\/FollowInstagramButton.png\" alt=\"\u0627\u06cc\u0646\u0633\u062a\u0627\u06af\u0631\u0627\u0645 \u062a\u0647\u0631\u0627\u0646 \u06a9\u0644\u0627\u0628\" width=\"auto\" style=\"--smush-placeholder-width: 350px; --smush-placeholder-aspect-ratio: 350\/100;margin: 0!important\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" \/><\/a><\/div>\r\n<\/div>\n<p>\u0630\u062e\u06cc\u0631\u0647 \u06a9\u0631\u062f\u0646 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0634\u0627\u0645\u0644 \u062f\u0648 \u0645\u0631\u062d\u0644\u0647 \u0627\u0633\u062a. \u0627\u0628\u062a\u062f\u0627 \u062a\u062e\u0644\u06cc\u0647 \u0630\u062e\u0627\u06cc\u0631 \u06af\u0644\u06cc\u06a9\u0648\u0698\u0646 \u0628\u0627 \u067e\u06cc\u0631\u0648\u06cc \u0627\u0632 \u06cc\u06a9 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0633\u06cc\u0627\u0631 \u06a9\u0645 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0628\u0647 \u0645\u062f\u062a 2-3 \u0631\u0648\u0632 (\u0647\u0645\u0631\u0627\u0647 \u0628\u0627 \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0627\u0647\u0634 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a). \u0648 \u0633\u067e\u0633 \u067e\u06cc\u0631\u0648\u06cc \u0627\u0632 \u06cc\u06a9 <strong>\u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0627 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0628\u0633\u06cc\u0627\u0631 \u0628\u0627\u0644\u0627<\/strong> \u0628\u0631\u0627\u06cc 2-3 \u0631\u0648\u0632 \u0645\u0646\u062a\u0647\u06cc \u0628\u0647 \u0645\u0627\u0631\u0627\u062a\u0646 \u06cc\u0627 \u062a\u0645\u0631\u06cc\u0646 \u0627\u0633\u062a\u0642\u0627\u0645\u062a\u06cc \u0627\u0633\u062a.<\/p>\n<p><strong>\u0637\u0628\u0642 \u06af\u0641\u062a\u0647 \u06a9\u0644\u06cc\u0646\u06cc\u06a9 \u0645\u0627\u06cc\u0648\u060c \u0647\u062f\u0641 \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f 8 \u062a\u0627 12 \u06af\u0631\u0645 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0628\u0647 \u0627\u0632\u0627\u06cc \u0647\u0631 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645 \u0648\u0632\u0646 \u0628\u062f\u0646 \u062e\u0648\u062f \u0637\u06cc 1 \u062a\u0627 3 \u0631\u0648\u0632 \u0642\u0628\u0644 \u0627\u0632 \u0631\u0648\u06cc\u062f\u0627\u062f \u0645\u0648\u0631\u062f \u0646\u0638\u0631 \u0628\u0627\u0634\u062f.<\/strong><\/p>\n<h2 id=\"5\"><img decoding=\"async\" class=\"aligncenter wp-image-14474 lazyload\" title=\"\u0630\u062e\u06cc\u0631\u0647 \u06a9\u0631\u062f\u0646 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/04\/ThinkstockPhotos-177273143.jpg\" alt=\"\u0630\u062e\u06cc\u0631\u0647 \u06a9\u0631\u062f\u0646 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\" width=\"752\" height=\"476\" data-srcset=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/04\/ThinkstockPhotos-177273143.jpg 2176w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/04\/ThinkstockPhotos-177273143-768x486.jpg 768w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/04\/ThinkstockPhotos-177273143-1536x973.jpg 1536w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/04\/ThinkstockPhotos-177273143-2048x1297.jpg 2048w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/04\/ThinkstockPhotos-177273143-18x12.jpg 18w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/04\/ThinkstockPhotos-177273143-600x380.jpg 600w\" data-sizes=\"(max-width: 752px) 100vw, 752px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 752px; --smush-placeholder-aspect-ratio: 752\/476;\" \/><\/h2>\n<h2><span class=\"ez-toc-section\" id=\"%D9%85%D9%86%D8%A7%D8%B3%D8%A8%E2%80%8C%D8%AA%D8%B1%DB%8C%D9%86_%D8%AE%D9%88%D8%B1%D8%A7%DA%A9%DB%8C%E2%80%8C%D9%87%D8%A7%DB%8C_%D9%BE%D8%B1_%DA%A9%D8%B1%D8%A8%D9%88%D9%87%DB%8C%D8%AF%D8%B1%D8%A7%D8%AA_%D8%A8%D8%B1%D8%A7%DB%8C_%D9%82%D8%A8%D9%84_%D8%A7%D8%B2_%D9%85%D8%B3%D8%A7%D8%A8%D9%82%D9%87_%DB%8C%D8%A7_%D8%AF%D9%88%DB%8C_%D8%B7%D9%88%D9%84%D8%A7%D9%86%DB%8C_%DA%A9%D8%AF%D8%A7%D9%85%D9%86%D8%AF%D8%9F\"><\/span>\u0645\u0646\u0627\u0633\u0628\u200c\u062a\u0631\u06cc\u0646 \u062e\u0648\u0631\u0627\u06a9\u06cc\u200c\u0647\u0627\u06cc \u067e\u0631 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0628\u0631\u0627\u06cc \u0642\u0628\u0644 \u0627\u0632 \u0645\u0633\u0627\u0628\u0642\u0647 \u06cc\u0627 \u062f\u0648\u06cc \u0637\u0648\u0644\u0627\u0646\u06cc \u06a9\u062f\u0627\u0645\u0646\u062f\u061f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u062d\u0627\u0644 \u06a9\u0647 \u0627\u0635\u0648\u0644 \u0627\u0648\u0644\u06cc\u0647\u200c\u06cc \u0627\u0647\u0645\u06cc\u062a \u0630\u062e\u06cc\u0631\u0647 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0628\u0631\u0627\u06cc \u062f\u0648\u06cc\u062f\u0646 \u0645\u0627\u0631\u0627\u062a\u0646 \u0648 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0637\u0648\u0644\u0627\u0646\u06cc\u200c\u062a\u0631 \u0631\u0627 \u0628\u0631\u0631\u0633\u06cc \u06a9\u0631\u062f\u0647\u200c\u0627\u06cc\u0645\u060c \u0628\u06cc\u0627\u06cc\u06cc\u062f \u062a\u0639\u062f\u0627\u062f\u06cc \u0627\u0632 \u0628\u0647\u062a\u0631\u06cc\u0646 \u063a\u0630\u0627\u0647\u0627\u06cc \u067e\u0631 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0631\u0627 \u0628\u0631\u0627\u06cc \u062e\u0648\u0631\u062f\u0646 \u0642\u0628\u0644 \u0627\u0632 \u0645\u0627\u0631\u0627\u062a\u0646\u060c \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0637\u0648\u0644\u0627\u0646\u06cc \u06cc\u0627 \u0645\u0633\u0627\u0628\u0642\u0647\u200c\u0647\u0627\u06cc \u0637\u0648\u0644\u0627\u0646\u06cc \u0645\u062f\u062a \u0628\u0631\u0631\u0633\u06cc \u06a9\u0646\u06cc\u0645.<\/p>\n<ul>\n<li><strong>\u0628\u0644\u063a\u0648\u0631 \u062c\u0648 \u062f\u0648\u0633\u0631 \u06cc\u0627 \u0641\u0631\u0646\u06cc<\/strong><\/li>\n<li><strong>Cream of wheat hot cereal<\/strong><\/li>\n<li><strong>\u063a\u0644\u0627\u062a \u0633\u0628\u0648\u0633\u200c\u062f\u0627\u0631 \u06a9\u0645 \u0642\u0646\u062f \u06a9\u0647 \u0641\u06cc\u0628\u0631 \u0632\u06cc\u0627\u062f\u06cc \u0646\u062f\u0627\u0631\u0646\u062f<\/strong><\/li>\n<li><strong>\u0645\u0648\u0632<\/strong><\/li>\n<li><strong>\u067e\u0631\u062a\u0632\u0644 \u0628\u0627 \u06a9\u0631\u0647 \u0628\u0627\u062f\u0627\u0645 \u0632\u0645\u06cc\u0646\u06cc<\/strong><\/li>\n<li><strong>\u0633\u0633 \u0633\u06cc\u0628<\/strong><\/li>\n<li><strong>\u06a9\u0631\u0648\u0633\u0627\u0646 \u0633\u0627\u062f\u0647<\/strong><\/li>\n<li><strong>\u06a9\u06cc\u06a9\u200c\u0647\u0627\u06cc \u0628\u0631\u0646\u062c\u06cc<\/strong><\/li>\n<li><strong>\u0648\u0627\u0641\u0644 \u06cc\u0627 \u067e\u0646\u06a9\u06cc\u06a9 \u0633\u0628\u0648\u0633\u200c\u062f\u0627\u0631<\/strong><\/li>\n<li><strong>\u06a9\u0644\u0648\u0686\u0647 \u0627\u0646\u062c\u06cc\u0631\u06cc \u06cc\u0627 \u0633\u0627\u06cc\u0631 whole wheat fruit cookies<\/strong><\/li>\n<li><strong>\u063a\u0644\u0627\u062a \u0645\u06cc\u0648\u0647<\/strong><\/li>\n<li><strong>\u0646\u0627\u0646 \u062a\u0633\u062a\u060c \u0646\u0627\u0646 \u0634\u06cc\u0631\u0645\u0627\u0644 \u06cc\u0627 \u0645\u0627\u0641\u06cc\u0646 \u0627\u0646\u06af\u0644\u06cc\u0633\u06cc \u0628\u0627 \u0645\u0631\u0628\u0627\u060c \u06a9\u0631\u0647 \u06cc\u0627 \u06a9\u0631\u0647 \u0628\u0627\u062f\u0627\u0645 \u0632\u0645\u06cc\u0646\u06cc. \u0627\u0632 \u0622\u0646\u062c\u0627\u06cc\u06cc \u06a9\u0647 \u06a9\u0631\u0647 \u0622\u062c\u06cc\u0644 \u062d\u0627\u0648\u06cc \u0633\u0627\u06cc\u0631 <\/strong><strong>macronutrients<\/strong> <strong>(\u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0648 \u0686\u0631\u0628\u06cc\u200c\u0647\u0627\u06cc \u0633\u0627\u0644\u0645) \u0645\u06cc\u200c\u0628\u0627\u0634\u062f\u060c \u0627\u0637\u0645\u06cc\u0646\u0627\u0646 \u062d\u0627\u0635\u0644 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u062d\u062f\u0627\u0642\u0644 90 \u062f\u0642\u06cc\u0642\u0647 \u062a\u0627 2 \u0633\u0627\u0639\u062a \u0642\u0628\u0644 \u0627\u0632 \u0645\u0633\u0627\u0628\u0642\u0647 \u062e\u0648\u062f \u0641\u0631\u0635\u062a \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0632\u0645\u0627\u0646 \u06a9\u0627\u0641\u06cc \u0628\u0631\u0627\u06cc \u0647\u0636\u0645 \u0622\u0646 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f.<\/strong><\/li>\n<li><strong>\u06a9\u0631\u0627\u06a9\u0631<\/strong><\/li>\n<li><strong>\u0627\u0646\u0631\u0698\u06cc \u0628\u0627\u0631 \u06cc\u0627 \u06af\u0631\u0627\u0646\u0648\u0644\u0627 \u0628\u0627 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0628\u0627\u0644\u0627<\/strong><\/li>\n<li><strong>\u0645\u06cc\u0648\u0647\u200c\u0647\u0627\u06cc \u062e\u0634\u06a9 \u0645\u0627\u0646\u0646\u062f \u06a9\u0634\u0645\u0634\u060c \u06a9\u0631\u0645\u0628\u0631\u06cc\u060c \u0633\u06cc\u0628 \u062e\u0634\u06a9\u060c \u0622\u0646\u0627\u0646\u0627\u0633 \u062e\u0634\u06a9\u060c \u062e\u0631\u0645\u0627\u060c \u0632\u0631\u062f\u0622\u0644\u0648 \u062e\u0634\u06a9 \u0648 \u0627\u0646\u062c\u06cc\u0631 \u0647\u0645\u06af\u06cc \u0628\u0631\u0627\u06cc \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u0645\u0641\u06cc\u062f \u0647\u0633\u062a\u0646\u062f.<\/strong><\/li>\n<li><strong>\u0627\u0633\u0645\u0648\u062a\u06cc \u0645\u06cc\u0648\u0647<\/strong><\/li>\n<li><strong>\u0633\u06cc\u0628\u200c\u0632\u0645\u06cc\u0646\u06cc\u200c\u0647\u0627\u06cc \u0634\u06cc\u0631\u06cc\u0646<\/strong><\/li>\n<li><strong>\u0646\u0627\u0646 \u0633\u0628\u0648\u0633\u200c\u062f\u0627\u0631 \u0628\u0627 \u0686\u0631\u0628\u06cc\u200c\u0647\u0627\u06cc \u0633\u0627\u0644\u0645 \u0645\u0627\u0646\u0646\u062f \u06a9\u0631\u0647 \u0628\u0627\u062f\u0627\u0645 \u0632\u0645\u06cc\u0646\u06cc \u06cc\u0627 \u06a9\u0631\u0647 \u0628\u0627\u062f\u0627\u0645<\/strong><\/li>\n<li><strong>\u067e\u0648\u0631\u0647 \u0633\u06cc\u0628\u200c\u0632\u0645\u06cc\u0646\u06cc<\/strong><\/li>\n<li><strong>\u0628\u0631\u0646\u062c \u0633\u0641\u06cc\u062f<\/strong><\/li>\n<li><strong>\u062f\u0627\u0646\u0647\u200c\u0647\u0627\u06cc \u06a9\u0648\u0633\u06a9\u0648\u0633<\/strong><\/li>\n<li><strong>\u067e\u0627\u0633\u062a\u06cc\u0646\u0627<\/strong><\/li>\n<\/ul>\n<h2 id=\"6\"><img decoding=\"async\" class=\"aligncenter wp-image-14472 lazyload\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/04\/Carbs-For-Runners-2.jpg\" alt=\"\" width=\"752\" height=\"473\" data-srcset=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/04\/Carbs-For-Runners-2.jpg 1300w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/04\/Carbs-For-Runners-2-768x483.jpg 768w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/04\/Carbs-For-Runners-2-18x12.jpg 18w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/04\/Carbs-For-Runners-2-600x377.jpg 600w\" data-sizes=\"(max-width: 752px) 100vw, 752px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 752px; --smush-placeholder-aspect-ratio: 752\/473;\" \/><\/h2>\n<h2><span class=\"ez-toc-section\" id=\"%D8%A8%D9%87%D8%AA%D8%B1%DB%8C%D9%86_%DA%A9%D8%B1%D8%A8%D9%88%D9%87%DB%8C%D8%AF%D8%B1%D8%A7%D8%AA%E2%80%8C%D9%87%D8%A7%DB%8C_%D8%B1%DA%98%DB%8C%D9%85_%D8%BA%D8%B0%D8%A7%DB%8C%DB%8C_%D8%B1%D9%88%D8%B2%D8%A7%D9%86%D9%87_%D8%A8%D8%B1%D8%A7%DB%8C_%D8%AF%D9%88%D9%86%D8%AF%DA%AF%D8%A7%D9%86_%DA%A9%D8%AF%D8%A7%D9%85%D9%86%D8%AF%D8%9F\"><\/span>\u0628\u0647\u062a\u0631\u06cc\u0646 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\u200c\u0647\u0627\u06cc \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0631\u0648\u0632\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u06a9\u062f\u0627\u0645\u0646\u062f\u061f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li><strong>\u0633\u0628\u0632\u06cc\u062c\u0627\u062a:<\/strong> \u0627\u0633\u0641\u0646\u0627\u062c\u060c \u06a9\u0644\u0645 \u067e\u06cc\u0686\u060c \u06a9\u0646\u06af\u0631 \u0641\u0631\u0646\u06af\u06cc\u060c \u0622\u0631\u06af\u0648\u0644\u0627\u060c \u0634\u0627\u062a\u0648\u062a \u0633\u0648\u0626\u06cc\u0633\u06cc\u060c \u06a9\u0644\u0645 \u0628\u0631\u0648\u06a9\u0633\u0644\u060c \u06a9\u0644\u0645 \u0628\u0631\u0648\u06a9\u0644\u06cc\u060c \u06a9\u062f\u0648 \u0633\u0628\u0632\u060c \u062e\u06cc\u0627\u0631\u060c \u067e\u06cc\u0627\u0632\u060c \u06af\u0644 \u06a9\u0644\u0645\u060c \u062a\u0631\u0628\u0686\u0647\u060c \u0642\u0627\u0631\u0686\u060c \u0641\u0644\u0641\u0644\u060c \u06a9\u0644\u0645\u060c \u06a9\u0631\u0641\u0633\u060c \u0645\u0627\u0631\u0686\u0648\u0628\u0647\u060c \u06a9\u062f\u0648 \u0633\u0628\u0632\u060c \u06a9\u062f\u0648 \u0633\u0628\u0632\u060c \u062e\u06cc\u0627\u0631 \u0633\u0628\u0632\u060c \u062e\u06cc\u0627\u0631 \u0648 \u063a\u06cc\u0631\u0647.<\/li>\n<li><strong>\u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u0646\u0634\u0627\u0633\u062a\u0647\u200c\u0627\u06cc:<\/strong> \u0633\u06cc\u0628\u200c\u0632\u0645\u06cc\u0646\u06cc \u0634\u06cc\u0631\u06cc\u0646\u060c \u0633\u06cc\u0628\u200c\u0632\u0645\u06cc\u0646\u06cc \u0633\u0641\u06cc\u062f\u060c \u06a9\u062f\u0648 \u062d\u0644\u0648\u0627\u06cc\u06cc \u0632\u0645\u0633\u062a\u0627\u0646\u0647\u060c \u0646\u062e\u0648\u062f \u0641\u0631\u0646\u06af\u06cc\u060c \u0630\u0631\u062a\u060c \u06a9\u0627\u0633\u0627\u0648\u0627\u060c \u0686\u063a\u0646\u062f\u0631\u060c \u0634\u0644\u063a\u0645\u060c \u0627\u0632\u06af\u06cc\u0644\u060c \u0647\u0648\u06cc\u062c\u060c \u0633\u06cc\u0628\u200c\u0632\u0645\u06cc\u0646\u06cc \u0647\u0646\u062f\u06cc\u060c \u06a9\u062f\u0648 \u062a\u0646\u0628\u0644 (\u0639\u0645\u0644\u0627 \u0645\u06cc\u0648\u0647 \u062d\u0633\u0627\u0628 \u0645\u06cc\u200c\u0634\u0648\u062f).<\/li>\n<li><strong>\u0645\u06cc\u0648\u0647\u200c\u0647\u0627:<\/strong> \u0633\u06cc\u0628\u060c \u0645\u0648\u0632\u060c \u06af\u0644\u0627\u0628\u06cc\u060c \u0647\u0644\u0648\u060c \u067e\u0631\u062a\u0642\u0627\u0644\u060c \u06af\u0631\u06cc\u067e \u0641\u0631\u0648\u062a\u060c \u062a\u0648\u062a\u060c \u06af\u06cc\u0644\u0627\u0633\u060c \u0622\u0646\u0627\u0646\u0627\u0633\u060c \u06a9\u06cc\u0648\u06cc\u060c \u0622\u0644\u0648\u060c \u0627\u0646\u0628\u0647\u060c \u0645\u06cc\u0648\u0647 \u0633\u062a\u0627\u0631\u0647\u200c\u0627\u06cc (Carambola)\u060c \u0627\u0646\u06af\u0648\u0631\u060c \u0634\u0644\u06cc\u0644\u060c \u067e\u0627\u067e\u0627\u06cc\u0627\u060c \u062e\u0631\u0628\u0632\u0647\u060c \u06af\u0648\u0627\u0648\u0627\u060c \u06a9\u0644\u0645\u0646\u062a\u06cc\u0646(\u06cc\u0627\u0641\u0627)\u060c \u0627\u0646\u0627\u0631\u060c \u0632\u0631\u062f\u0622\u0644\u0648\u060c \u0627\u0646\u062c\u06cc\u0631 \u0648 \u063a\u06cc\u0631\u0647.<\/li>\n<li><strong>\u063a\u0644\u0627\u062a \u06a9\u0627\u0645\u0644:<\/strong> \u062c\u0648 \u0633\u0628\u0648\u0633\u200c\u062f\u0627\u0631\u060c \u06af\u0646\u062f\u0645 \u06a9\u0627\u0645\u0644\u060c \u06af\u0646\u062f\u0645 \u0633\u06cc\u0627\u0647\u060c \u0686\u0627\u0648\u062f\u0627\u0631\u060c \u062c\u0648\u060c \u0628\u0631\u0646\u062c \u0642\u0647\u0648\u0647\u200c\u0627\u06cc\u060c \u06a9\u06cc\u0646\u0648\u0622\u060c \u062a\u0641\u060c \u0641\u0627\u0631\u0648\u060c \u0622\u0631\u0627\u0645\u062a\u060c \u067e\u0627\u0633\u062a\u0627\u060c \u0646\u0627\u0646\u060c \u0628\u0644\u063a\u0648\u0631 \u062c\u0648 \u062f\u0648\u0633\u0631\u060c \u0645\u0648\u0633\u0644\u06cc\u060c \u063a\u0644\u0627\u062a \u0633\u0627\u0644\u0645 \u0648 \u063a\u06cc\u0631\u0647.<\/li>\n<li><strong>\u062d\u0628\u0648\u0628\u0627\u062a:<\/strong> \u0644\u0648\u0628\u06cc\u0627\u060c \u0646\u062e\u0648\u062f\u060c \u0639\u062f\u0633\u060c \u0628\u0627\u062f\u0627\u0645 \u0632\u0645\u06cc\u0646\u06cc\u060c \u0633\u0648\u06cc\u0627 \u0648 \u063a\u06cc\u0631\u0647.<\/li>\n<li><strong>\u063a\u0630\u0627\u06cc \u0639\u0645\u0644\u06a9\u0631\u062f \u0648\u0631\u0632\u0634\u06cc \u0645\u062e\u0635\u0648\u0635 \u062f\u0648\u06cc\u062f\u0646:<\/strong> \u0627\u0646\u0631\u0698\u06cc \u0628\u0627\u0631\u060c \u0698\u0644\u200c\u0647\u0627\u06cc \u0627\u0646\u0631\u0698\u06cc\u200c\u0632\u0627\u060c \u0646\u0648\u0634\u06cc\u062f\u0646\u06cc\u200c\u0647\u0627\u06cc \u0648\u0631\u0632\u0634\u06cc\u060c \u0645\u06cc\u0648\u0647\u200c\u0647\u0627\u06cc \u062e\u0634\u06a9\u060c \u062c\u0648\u06cc\u062f\u0646\u06cc\u200c\u0647\u0627\u06cc \u062d\u0627\u0648\u06cc \u06af\u0644\u0648\u06a9\u0632 \u0648 \u0627\u0644\u06a9\u062a\u0631\u0648\u0644\u0627\u06cc\u062a\u200c\u0647\u0627 (\u0633\u062f\u06cc\u0645\u060c \u067e\u062a\u0627\u0633\u06cc\u0645\u060c \u06a9\u0644\u0633\u06cc\u0645\u060c \u0645\u0646\u06cc\u0632\u06cc\u0645) \u0648 \u063a\u06cc\u0631\u0647.<\/li>\n<\/ul>\n<p><strong><a href=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/04\/Article_Banner-1-33-e1714398401201.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-14587 size-full lazyload\" title=\"\u0628\u0647\u062a\u0631\u06cc\u0646 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\u200c\u0647\u0627\u06cc \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2024\/04\/Article_Banner-1-33-e1714398401201.jpg\" alt=\"\u0628\u0647\u062a\u0631\u06cc\u0646 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\u200c\u0647\u0627\u06cc \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc\" width=\"752\" height=\"423\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 752px; --smush-placeholder-aspect-ratio: 752\/423;\"><\/a><\/strong><\/p>\n<p><strong>\u0628\u0647 \u0637\u0648\u0631 \u06a9\u0644\u06cc\u060c \u0627\u06af\u0631 \u0646\u06af\u0631\u0627\u0646\u06cc\u200c\u0647\u0627\u06cc\u06cc \u062f\u0631 \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632\u0647\u0627\u06cc \u062a\u063a\u0630\u06cc\u0647\u200c\u0627\u06cc \u062e\u0648\u062f \u062f\u0627\u0631\u06cc\u062f\u060c \u0627\u0632 \u062c\u0645\u0644\u0647 \u0627\u06cc\u0646\u06a9\u0647 \u0628\u0647 \u0686\u0646\u062f \u06af\u0631\u0645 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u062f\u0631 \u0631\u0648\u0632 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u06cc\u062f \u06cc\u0627 \u0628\u0647\u062a\u0631\u06cc\u0646 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\u200c\u0647\u0627 \u0628\u0631\u0627\u06cc \u0634\u0645\u0627 \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u06cc\u06a9 \u062f\u0648\u0646\u062f\u0647 \u06a9\u062f\u0627\u0645\u0646\u062f\u060c \u0628\u0627\u06cc\u062f \u0628\u0627 \u06cc\u06a9 \u0645\u062a\u062e\u0635\u0635 \u062a\u063a\u0630\u06cc\u0647 \u06a9\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/strong><\/p>\n<p>Cr: <a href=\"https:\/\/marathonhandbook.com\/carbs-for-runners\/\">marathonhandbook.com<\/a><\/p>\n<table style=\"width: 99.9172%; border-collapse: collapse; background-color: #ebebeb; height: 121px;\" cellpadding=\"3\">\r\n<tbody>\r\n<tr style=\"height: 121px;\">\r\n<td style=\"width: 100%; text-align: center; height: 121px;\">\r\n<table style=\"border-collapse: collapse; width: 100%; height: 56px;\">\r\n<tbody>\r\n<tr style=\"height: 56px;\">\r\n<td style=\"width: 15.0529%; height: 56px;\"><\/td>\r\n<td style=\"width: 73.6504%; height: 56px;\">\r\n<table style=\"width: 99.9172%; border-collapse: collapse; background-color: #ebebeb; height: 80px;\" cellpadding=\"3\">\r\n<tbody>\r\n<tr style=\"height: 37px;\">\r\n<td style=\"width: 100%; text-align: center; height: 37px;\"><\/td>\r\n<\/tr>\r\n<tr style=\"height: 43px;\">\r\n<td style=\"width: 100%; text-align: center; height: 43px;\"><script type=\"text\/javascript\">var gform;gform||(document.addEventListener(\"gform_main_scripts_loaded\",function(){gform.scriptsLoaded=!0}),window.addEventListener(\"DOMContentLoaded\",function(){gform.domLoaded=!0}),gform={domLoaded:!1,scriptsLoaded:!1,initializeOnLoaded:function(o){gform.domLoaded&&gform.scriptsLoaded?o():!gform.domLoaded&&gform.scriptsLoaded?window.addEventListener(\"DOMContentLoaded\",o):document.addEventListener(\"gform_main_scripts_loaded\",o)},hooks:{action:{},filter:{}},addAction:function(o,n,r,t){gform.addHook(\"action\",o,n,r,t)},addFilter:function(o,n,r,t){gform.addHook(\"filter\",o,n,r,t)},doAction:function(o){gform.doHook(\"action\",o,arguments)},applyFilters:function(o){return gform.doHook(\"filter\",o,arguments)},removeAction:function(o,n){gform.removeHook(\"action\",o,n)},removeFilter:function(o,n,r){gform.removeHook(\"filter\",o,n,r)},addHook:function(o,n,r,t,i){null==gform.hooks[o][n]&&(gform.hooks[o][n]=[]);var 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\u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0645\u062d\u0628\u0648\u0628\u200c\u062a\u0631\u06cc\u0646 \u0631\u0698\u06cc\u0645\u200c\u0647\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646\u060c \u0631\u0698\u06cc\u0645\u200c\u0647\u0627\u06cc \u06a9\u0645 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0647\u0633\u062a\u0646\u062f. \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\u200c\u0647\u0627 \u0628\u0631\u0627\u06cc \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u0627\u0633\u062a\u0642\u0627\u0645\u062a\u06cc\u060c \u0645\u0627\u0646\u0646\u062f \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u0645\u0633\u0627\u0641\u062a \u0637\u0648\u0644\u0627\u0646\u06cc\u060c \u0646\u0642\u0634\u06cc \u0641\u0631\u0627\u062a\u0631 \u0627\u0632 \u0635\u0631\u0641 \u062a\u0627\u0645\u06cc\u0646 \u0627\u0646\u0631\u0698\u06cc \u062f\u0627\u0631\u0646\u062f. \u0627\u06cc\u0646 \u0645\u0648\u0627\u062f \u0645\u063a\u0630\u06cc\u060c \u0639\u0644\u0627\u0648\u0647 \u0628\u0631 \u067e\u0634\u062a\u06cc\u0628\u0627\u0646\u06cc \u0627\u0632 \u0646\u06cc\u0627\u0632\u0647\u0627\u06cc \u06a9\u0644\u06cc \u0628\u062f\u0646 \u0628\u0647 \u0627\u0646\u0631\u0698\u06cc\u060c \u0633\u0648\u062e\u062a \u0644\u0627\u0632\u0645 \u0628\u0631\u0627\u06cc \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u067e\u0633 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0631\u0627 \u0646\u06cc\u0632 \u0641\u0631\u0627\u0647\u0645 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f. 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