\u062c\u062f\u0648\u0644 \u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0627\u062a<\/p>
- 1<\/span> \u062a\u0642\u0644\u064a\u0644 \u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646:<\/a>
- 1.1<\/span> \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 \u0646\u0630\u0643\u0631 \u0623\u0646\u0647 \u0642\u0628\u0644 \u0627\u062a\u062e\u0627\u0630 \u0623\u064a \u0642\u0631\u0627\u0631 \u0641\u064a\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0628\u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u060c \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0627\u0644\u0637\u0628\u064a\u0628 \u0623\u0648 \u0623\u062e\u0635\u0627\u0626\u064a \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0645\u0639\u062a\u0645\u062f. \u0647\u0645 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0645\u0624\u0647\u0644\u064a\u0646 \u0644\u062a\u0642\u062f\u064a\u0645 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0628\u0646\u0627\u0621\u064b \u0639\u0644\u0649 \u0648\u0636\u0639\u0643 \u0627\u0644\u0635\u062d\u064a \u0627\u0644\u0641\u0631\u062f\u064a.<\/a><\/li><\/ul><\/li>
- 2<\/span> \u0627\u0644\u0631\u064a\u0627\u0636\u0629:<\/a><\/li>
- 3<\/span> \u0627\u0644\u062a\u0646\u0641\u0633 \u0628\u0637\u0631\u064a\u0642\u0629 \u0635\u062d\u064a\u062d\u0629:<\/a>
- 3.1<\/span> \u064a\u0645\u0643\u0646 \u062a\u0639\u0644\u0645 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0635\u062d\u064a\u062d \u0645\u0646 \u062e\u0644\u0627\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 \u0648\u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0628\u0637\u0646\u064a. \u064a\u0646\u0635\u062d \u0628\u0627\u0644\u0628\u062f\u0621 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u062a\u062d\u062a \u0625\u0634\u0631\u0627\u0641 \u0645\u062f\u0631\u0628 \u0645\u062a\u062e\u0635\u0635 \u0623\u0648 \u0645\u0639\u0627\u0644\u062c \u0645\u0647\u0646\u064a\u060c \u062d\u062a\u0649 \u064a\u062a\u0645 \u062a\u0639\u0644\u0645 \u0627\u0644\u0637\u0631\u0642 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0648\u0627\u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0645\u0646 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0635\u062d\u064a\u062d \u0641\u064a \u0639\u0644\u0627\u062c \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0627\u0644\u0639\u0627\u0644\u064a.<\/a><\/li><\/ul><\/li>
- 4<\/span> \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u062a\u064a \u062a\u0645 \u0645\u0646 \u062e\u0644\u0627\u0644\u0647\u0627 \u0627\u0644\u0628\u062d\u062b:<\/a><\/li><\/ul><\/div>\n\n
![\"\"](\"https:\/\/webtebbadel.com\/wp-content\/uploads\/2023\/06\/tbl_articles_article_10168_4548345de2f-5f68-4cd3-8ba9-0739be681a60-300x126.jpg\")
<\/p>\n<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n
- \n
- \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0648\u0632\u0646: \u062a\u062d\u062a\u0648\u064a \u0627\u0644\u062d\u0644\u0648\u064a\u0627\u062a \u0648\u0627\u0644\u0646\u0634\u0648\u064a\u0627\u062a \u0648\u0627\u0644\u0641\u0631\u0643\u062a\u0648\u0632 \u0639\u0644\u0649 \u0646\u0633\u0628 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0627\u0644\u0645\u0636\u0627\u0641\u0629\u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0647\u0645 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646. \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0641\u064a \u0627\u0644\u0648\u0632\u0646 \u0644\u0647\u0627 \u062a\u0623\u062b\u064a\u0631 \u0633\u0644\u0628\u064a \u0639\u0644\u0649 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0648\u0642\u062f \u062a\u0632\u064a\u062f \u0645\u0646 \u0627\u062d\u062a\u0645\u0627\u0644\u0627\u062a \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645.<\/li>\n
- \u062a\u062d\u0633\u064a\u0646 \u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646: \u064a\u0639\u062a\u0628\u0631 \u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0641\u0631\u0643\u062a\u0648\u0632 \u0648\u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0645\u0646 \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u062a\u0637\u0648\u0631 \u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646. \u0645\u0639 \u0627\u0644\u0648\u0642\u062a\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062f\u064a \u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646 \u0625\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645. \u0645\u0646\u0639 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062d\u0644\u0648\u064a\u0627\u062a \u0648\u0627\u0644\u0646\u0634\u0648\u064a\u0627\u062a \u0648\u0627\u0644\u0641\u0631\u0643\u062a\u0648\u0632 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646 \u0648\u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645.<\/li>\n
- \u062a\u0639\u0632\u064a\u0632 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0635\u062d\u064a\u0629: \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062d\u0644\u0648\u064a\u0627\u062a \u0648\u0627\u0644\u0646\u0634\u0648\u064a\u0627\u062a \u0648\u0627\u0644\u0641\u0631\u0643\u062a\u0648\u0632\u060c \u064a\u0645\u0643\u0646 \u062a\u0648\u062c\u064a\u0647 \u0627\u0644\u0627\u0647\u062a\u0645\u0627\u0645 \u0646\u062d\u0648 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u063a\u0630\u064a\u0627\u062a \u0647\u0627\u0645\u0629 \u0645\u062b\u0644 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0648\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629. \u0647\u0630\u0647 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0648\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u062e\u0641\u0636 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645.<\/li>\n
- \u062a\u062d\u0633\u064a\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062f\u0645: \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062d\u0644\u0648\u064a\u0627\u062a \u0648\u0627\u0644\u0646\u0634\u0648\u064a\u0627\u062a \u0628\u0643\u0645\u064a\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062b\u0644\u0627\u062b\u064a\u0629 \u0641\u064a \u0627\u0644\u062f\u0645\u060c \u0648\u0647\u064a \u0639\u0648\u0627\u0645\u0644 \u062a\u0631\u062a\u0628\u0637 \u0628\u0632\u064a\u0627\u062f\u0629 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645. \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u062c\u0646\u0628 \u0647\u0630\u0647 \u0627\u0644\u0623\u0637\u0639\u0645\u0629\u060c \u064a\u0645\u0643\u0646 \u062a\u062d\u0633\u064a\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062f\u0645 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0639\u0627\u0644\u064a.<\/li>\n
- \u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629: \u0627\u0644\u062d\u0644\u0648\u064a\u0627\u062a \u0648\u0627\u0644\u0646\u0634\u0648\u064a\u0627\u062a \u0642\u062f \u062a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u0635\u0644\u0628 \u0627\u0644\u0634\u0631\u0627\u064a\u064a\u0646\u060c \u0648\u0647\u0648 \u062d\u0627\u0644\u0629 \u062a\u0631\u062a\u0628\u0637 \u0623\u064a\u0636\u064b\u0627 \u0628\u0632\u064a\u0627\u062f\u0629 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0627\u0644\u0645\u0631\u062a\u0641\u0639. \u062a\u062c\u0646\u0628 \u0647\u0630\u0647 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062d\u0633\u0646 \u0635\u062d\u0629 \u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u064a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628\u064a\u0629.<\/li>\n<\/ul>\n
\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 \u0646\u0630\u0643\u0631 \u0623\u0646\u0647 \u0642\u0628\u0644 \u0627\u062a\u062e\u0627\u0630 \u0623\u064a \u0642\u0631\u0627\u0631 \u0641\u064a\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0628\u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u060c \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0627\u0644\u0637\u0628\u064a\u0628 \u0623\u0648 \u0623\u062e\u0635\u0627\u0626\u064a \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0645\u0639\u062a\u0645\u062f. \u0647\u0645 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0645\u0624\u0647\u0644\u064a\u0646 \u0644\u062a\u0642\u062f\u064a\u0645 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0628\u0646\u0627\u0621\u064b \u0639\u0644\u0649 \u0648\u0636\u0639\u0643 \u0627\u0644\u0635\u062d\u064a \u0627\u0644\u0641\u0631\u062f\u064a.<\/span><\/h4>\n
\u0627\u0644\u0631\u064a\u0627\u0636\u0629:<\/span><\/h3>\n
![\"\"](\"https:\/\/webtebbadel.com\/wp-content\/uploads\/2023\/06\/how-can-i-lose-weight-in-two-months-by-exercise-300x169.jpg\")
<\/p>\n- \n
- \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0642\u0644\u0628: \u064a\u0639\u0645\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u062a\u062d\u0633\u064a\u0646 \u0648\u0638\u0627\u0626\u0641\u0647\u0627. \u0648\u0628\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645\u060c \u064a\u0635\u0628\u062d \u0627\u0644\u0642\u0644\u0628 \u0623\u0643\u062b\u0631 \u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0636\u062e \u0627\u0644\u062f\u0645 \u0628\u0641\u0627\u0639\u0644\u064a\u0629 \u0623\u0643\u0628\u0631\u060c \u0645\u0645\u0627 \u064a\u0642\u0644\u0644 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062e\u0641\u064a\u0636 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0627\u0644\u0645\u0631\u062a\u0641\u0639.<\/li>\n
- \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629: \u062a\u0633\u0627\u0639\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0641\u064a \u0627\u0644\u062c\u0633\u0645. \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0628\u0634\u0643\u0644 \u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629\u060c \u064a\u0645\u0643\u0646 \u0644\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0623\u0646 \u062a\u062a\u0648\u0633\u0639 \u0648\u062a\u062a\u0642\u0644\u0635 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645.<\/li>\n
- \u062e\u0641\u0636 \u0627\u0644\u0648\u0632\u0646: \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062e\u0641\u0636 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0632\u0627\u0626\u062f. \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0632\u0627\u0626\u062f \u064a\u0639\u062f \u0639\u0627\u0645\u0644\u0627\u064b \u0631\u0626\u064a\u0633\u064a\u0627\u064b \u0641\u064a \u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645\u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u0641\u0625\u0646 \u062e\u0641\u0636 \u0627\u0644\u0648\u0632\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645.<\/li>\n
- \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629: \u0628\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645\u060c \u064a\u0645\u0643\u0646 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u0632\u064a\u0627\u062f\u0629 \u0642\u062f\u0631\u0629 \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644. \u0648\u0628\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c \u064a\u062a\u062d\u0633\u0646 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0648\u064a\u0635\u0628\u062d \u0623\u0643\u062b\u0631 \u0627\u0633\u062a\u0642\u0631\u0627\u0631\u064b\u0627 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0646\u0634\u0627\u0637\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u064a\u0629.<\/li>\n
- \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0627\u0644\u0642\u0644\u0642: \u062a\u0639\u062a\u0628\u0631 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0648\u0633\u064a\u0644\u0629 \u0645\u0645\u062a\u0627\u0632\u0629 \u0644\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0627\u0644\u0642\u0644\u0642\u060c \u0627\u0644\u0644\u0630\u064a\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062b\u0631\u0627 \u0633\u0644\u0628\u064b\u0627 \u0639\u0644\u0649 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645. \u062a\u062d\u0631\u0631 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0643\u064a\u0645\u064a\u0627\u0626\u064a\u0629 \u0627\u0644\u0625\u064a\u062c\u0627\u0628\u064a\u0629 \u0623\u062b\u0646\u0627\u0621 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629\u060c \u0645\u0645\u0627 \u064a\u0639\u0632\u0632 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0633\u0639\u0627\u062f\u0629 \u0648\u064a\u062e\u0641\u0641 \u0627\u0644\u062a\u0648\u062a\u0631 \u0627\u0644\u0646\u0641\u0633\u064a.<\/li>\n<\/ul>\n
\u0627\u0644\u062a\u0646\u0641\u0633 \u0628\u0637\u0631\u064a\u0642\u0629 \u0635\u062d\u064a\u062d\u0629:<\/span><\/h3>\n
![\"\"](\"https:\/\/webtebbadel.com\/wp-content\/uploads\/2023\/06\/140926095400461-638x654-1-300x200.webp\")
<\/p>\n- \n
- \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631: \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0635\u062d\u064a\u062d \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0627\u0644\u0642\u0644\u0642\u060c \u0648\u0647\u0648 \u0639\u0627\u0645\u0644 \u0645\u0647\u0645 \u0641\u064a \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0627\u0644\u0639\u0627\u0644\u064a. \u0639\u0646\u062f \u0627\u0644\u062a\u0646\u0641\u0633 \u0628\u0628\u0637\u0621 \u0648\u0628\u0639\u0645\u0642\u060c \u064a\u062a\u0645 \u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a \u0627\u0644\u0645\u0631\u0643\u0632\u064a \u0648\u0627\u0644\u0645\u0633\u062a\u0642\u0644\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0647\u062f\u0626\u0629 \u0627\u0644\u062c\u0633\u0645 \u0648\u062a\u0646\u0638\u064a\u0645 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645.<\/li>\n
- \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0631\u0648\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629: \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0635\u062d\u064a\u062d \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0631\u0648\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0625\u0644\u0649 \u0627\u0644\u0623\u0639\u0636\u0627\u0621 \u0648\u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644. \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062d\u0633\u0646 \u0627\u0644\u062a\u0631\u0648\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0648\u0635\u062d\u0629 \u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629.<\/li>\n
- \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631 \u0627\u0644\u0639\u0636\u0644\u064a: \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0635\u062d\u064a\u062d \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631 \u0627\u0644\u0639\u0636\u0644\u064a \u0641\u064a \u0627\u0644\u062c\u0633\u0645. \u0639\u0646\u062f\u0645\u0627 \u062a\u0633\u062a\u0631\u062e\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u064a\u0645\u0643\u0646 \u0644\u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0623\u0646 \u064a\u0646\u062e\u0641\u0636 \u0648\u064a\u062a\u062d\u0633\u0646 \u0627\u0644\u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645\u0648\u064a.<\/li>\n
- \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0648\u0627\u0644\u0646\u0648\u0645: \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0635\u062d\u064a\u062d \u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0648\u062a\u062d\u0633\u064a\u0646 \u0646\u0648\u0639\u064a\u0629 \u0627\u0644\u0646\u0648\u0645. \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0645 \u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u062a\u0646\u0641\u0633 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0647\u062f\u0626\u0629 \u0627\u0644\u062c\u0633\u0645 \u0648\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631\u060c \u0645\u0645\u0627 \u064a\u0639\u0632\u0632 \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0646\u0638\u064a\u0645 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0646\u0648\u0645.<\/li>\n<\/ul>\n
\u064a\u0645\u0643\u0646 \u062a\u0639\u0644\u0645 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0635\u062d\u064a\u062d \u0645\u0646 \u062e\u0644\u0627\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 \u0648\u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0628\u0637\u0646\u064a. \u064a\u0646\u0635\u062d \u0628\u0627\u0644\u0628\u062f\u0621 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u062a\u062d\u062a \u0625\u0634\u0631\u0627\u0641 \u0645\u062f\u0631\u0628 \u0645\u062a\u062e\u0635\u0635 \u0623\u0648 \u0645\u0639\u0627\u0644\u062c \u0645\u0647\u0646\u064a\u060c \u062d\u062a\u0649 \u064a\u062a\u0645 \u062a\u0639\u0644\u0645 \u0627\u0644\u0637\u0631\u0642 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0648\u0627\u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0645\u0646 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0635\u062d\u064a\u062d \u0641\u064a \u0639\u0644\u0627\u062c \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0627\u0644\u0639\u0627\u0644\u064a.<\/span><\/h4>\n
\u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u062a\u064a \u062a\u0645 \u0645\u0646 \u062e\u0644\u0627\u0644\u0647\u0627 \u0627\u0644\u0628\u062d\u062b:<\/span><\/h3>\n
- \n
- “The Role of Reducing Sweets and Starches in Managing High Blood Pressure” \u0631\u0627\u0628\u0637: https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6520634\/<\/a><\/li>\n
- “Dietary Approaches to Stop Hypertension (DASH) Eating Plan” \u0631\u0627\u0628\u0637: https:\/\/www.nhlbi.nih.gov\/health-topics\/dash-eating-plan<\/a><\/li>\n
- “The Impact of Reducing Sugary and Starchy Foods on Blood Pressure Control” \u0631\u0627\u0628\u0637: https:\/\/www.ahajournals.org\/doi\/full\/10.1161\/HYPERTENSIONAHA.119.14455<\/a><\/li>\n
- “Effect of Reducing Added Sugars and Refined Carbohydrates on Blood Pressure Levels” \u0631\u0627\u0628\u0637: https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0002870314001792<\/a><\/li>\n
- “Physical Activity and Blood Pressure Control” \u0631\u0627\u0628\u0637: https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4417471\/<\/a><\/li>\n
- “Exercise as an Adjunct Treatment for Hypertension” \u0631\u0627\u0628\u0637: https:\/\/www.ahajournals.org\/doi\/full\/10.1161\/HYPERTENSIONAHA.116.07351<\/a><\/li>\n
- “Effects of Aerobic Exercise on Blood Pressure: A Meta-Analysis of Randomized Controlled Trials” \u0631\u0627\u0628\u0637: https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4306548\/<\/a><\/li>\n
- “Exercise in the Treatment and Prevention of Hypertension” \u0631\u0627\u0628\u0637: https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0026049515000609<\/a><\/li>\n
- “The Effects of Breathing Exercises on Blood Pressure: A Systematic Review and Meta-analysis” \u0631\u0627\u0628\u0637: https:\/\/pubmed.ncbi.nlm.nih.gov\/31265180\/<\/a><\/li>\n
- “Breathing Techniques for Blood Pressure Reduction: A Systematic Review and Meta-analysis” \u0631\u0627\u0628\u0637: https:\/\/pubmed.ncbi.nlm.nih.gov\/29120729\/<\/a><\/li>\n
- “Breathing Exercises and Their Impact on Blood Pressure” \u0631\u0627\u0628\u0637: https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6137619\/<\/a><\/li>\n
- “Effect of Breathing Exercises on Hypertension: A Meta-analysis” \u0631\u0627\u0628\u0637: https:\/\/pubmed.ncbi.nlm.nih.gov\/30278184\/<\/a><\/li>\n
- “Breathing Exercises for Hypertension: A Systematic Review” \u0631\u0627\u0628\u0637: https:\/\/pubmed.ncbi.nlm.nih.gov\/28137684\/<\/a><\/li>\n<\/ol>\n
<\/p>","protected":false},"excerpt":{"rendered":"
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- “Dietary Approaches to Stop Hypertension (DASH) Eating Plan” \u0631\u0627\u0628\u0637: https:\/\/www.nhlbi.nih.gov\/health-topics\/dash-eating-plan<\/a><\/li>\n
- “The Role of Reducing Sweets and Starches in Managing High Blood Pressure” \u0631\u0627\u0628\u0637: https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6520634\/<\/a><\/li>\n
- 4<\/span> \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u062a\u064a \u062a\u0645 \u0645\u0646 \u062e\u0644\u0627\u0644\u0647\u0627 \u0627\u0644\u0628\u062d\u062b:<\/a><\/li><\/ul><\/div>\n\n
- 2<\/span> \u0627\u0644\u0631\u064a\u0627\u0636\u0629:<\/a><\/li>
- 1.1<\/span> \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 \u0646\u0630\u0643\u0631 \u0623\u0646\u0647 \u0642\u0628\u0644 \u0627\u062a\u062e\u0627\u0630 \u0623\u064a \u0642\u0631\u0627\u0631 \u0641\u064a\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0628\u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u060c \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0627\u0644\u0637\u0628\u064a\u0628 \u0623\u0648 \u0623\u062e\u0635\u0627\u0626\u064a \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0645\u0639\u062a\u0645\u062f. \u0647\u0645 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0645\u0624\u0647\u0644\u064a\u0646 \u0644\u062a\u0642\u062f\u064a\u0645 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0628\u0646\u0627\u0621\u064b \u0639\u0644\u0649 \u0648\u0636\u0639\u0643 \u0627\u0644\u0635\u062d\u064a \u0627\u0644\u0641\u0631\u062f\u064a.<\/a><\/li><\/ul><\/li>