{"id":134,"date":"2026-03-17T14:56:48","date_gmt":"2026-03-17T14:56:48","guid":{"rendered":"https:\/\/Karanih2c.com\/?p=134"},"modified":"2026-03-17T14:56:49","modified_gmt":"2026-03-17T14:56:49","slug":"%d9%88%d9%81%d9%8a-%d8%a3%d9%86%d9%81%d8%b3%d9%83%d9%85-%d8%a3%d9%81%d9%84%d8%a7-%d8%aa%d8%a8%d8%b5%d8%b1%d9%88%d9%86%d8%9f-3","status":"publish","type":"post","link":"https:\/\/Karanih2c.com\/?p=134","title":{"rendered":"\u0648\u0641\u064a \u0623\u0646\u0641\u0633\u0643\u0645 \u0623\u0641\u0644\u0627 \u062a\u0628\u0635\u0631\u0648\u0646\u061f 3"},"content":{"rendered":"\n<p>\u0648\u0641\u064a \u0623\u0646\u0641\u0633\u0643\u0645 \u0623\u0641\u0644\u0627 \u062a\u0628\u0635\u0631\u0648\u0646\u061f<\/p>\n\n\n\n<p>\u0647\u0644 \u062a\u0633\u0627\u0621\u0644\u062a \u064a\u0648\u0645\u064b\u0627 \u0639\u0646 \u0627\u0644\u0633\u0628\u0628 \u0648\u0631\u0627\u0621 \u0639\u062f\u0645 \u0627\u0633\u062a\u062c\u0627\u0628\u0629 \u062c\u0633\u0645\u0643 \u0628\u0634\u0643\u0644 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\u062a\u0643\u0648\u0646 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u062a\u064a \u0646\u0646\u062a\u0638\u0631\u0647\u0627 \u0645\u062c\u0631\u062f \u0645\u0633\u0623\u0644\u0629 \u0648\u0642\u062a\u060c \u0628\u0644 \u062a\u062a\u0639\u0644\u0642 \u0628\u0641\u0647\u0645 \u0643\u064a\u0641\u064a\u0629 \u0627\u0633\u062a\u062c\u0627\u0628\u0629 \u0627\u0644\u062c\u0633\u062f \u0648\u0625\u0639\u0637\u0627\u0626\u0647 \u0627\u0644\u0628\u064a\u0626\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0644\u062a\u0643\u064a\u0641 \u0648\u0627\u0644\u062a\u0637\u0648\u0631.<\/p>\n\n\n\n<p>\u0644\u0645\u0627\u0630\u0627 \u0644\u0627 \u064a\u062d\u062f\u062b \u0627\u0644\u062a\u062d\u0633\u0646\u061f<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/Karanih2c.com\/wp-content\/uploads\/2026\/03\/sleep-1024x683.jpeg\" alt=\"\" class=\"wp-image-135\" srcset=\"http:\/\/Karanih2c.com\/wp-content\/uploads\/2026\/03\/sleep-1024x683.jpeg 1024w, http:\/\/Karanih2c.com\/wp-content\/uploads\/2026\/03\/sleep-300x200.jpeg 300w, http:\/\/Karanih2c.com\/wp-content\/uploads\/2026\/03\/sleep-768x512.jpeg 768w, http:\/\/Karanih2c.com\/wp-content\/uploads\/2026\/03\/sleep-360x240.jpeg 360w, http:\/\/Karanih2c.com\/wp-content\/uploads\/2026\/03\/sleep.jpeg 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0629 \u0627\u0644\u062d\u062f\u064a\u062b\u0629 \u062a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0623\u0646 \u0647\u0646\u0627\u0643 \u0623\u0633\u0628\u0627\u0628\u064b\u0627 \u0645\u062a\u0639\u062f\u062f\u0629 \u0642\u062f \u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u0623\u062e\u0631 \u0627\u0644\u0646\u062a\u0627\u0626\u062c\u060c \u0645\u0646\u0647\u0627:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u0642\u0644\u0629 \u0627\u0644\u0646\u0648\u0645 \u0648\u062a\u0623\u062b\u064a\u0631\u0647 \u0639\u0644\u0649 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a<\/li>\n<\/ol>\n\n\n\n<p>\u0642\u062f \u0644\u0627 \u064a\u062f\u0631\u0643 \u0627\u0644\u0643\u062b\u064a\u0631\u0648\u0646 \u0623\u0646 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u062c\u064a\u062f \u0647\u0648 \u0623\u062d\u062f \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629. \u0641\u0642\u062f \u0646\u0634\u0631\u062a \u0627\u0644\u0645\u062c\u0644\u0629 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u0629 \u0644\u0639\u0644\u0645 \u0627\u0644\u063a\u062f\u062f \u0627\u0644\u0635\u0645\u0627\u0621 \u0648\u0627\u0644\u0623\u064a\u0636 (Journal of Clinical Endocrinology &amp; Metabolism) \u062f\u0631\u0627\u0633\u0629 \u062a\u064f\u0638\u0647\u0631 \u0623\u0646 \u0642\u0644\u0629 \u0627\u0644\u0646\u0648\u0645 \u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0636\u0637\u0631\u0627\u0628 \u0641\u064a \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u0645\u0633\u0624\u0648\u0644\u0629 \u0639\u0646 \u0627\u0644\u0634\u0647\u064a\u0629\u060c \u062d\u064a\u062b \u062a\u0631\u062a\u0641\u0639 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u062c\u0631\u064a\u0644\u064a\u0646 (Ghrelin) \u0627\u0644\u0630\u064a \u064a\u0632\u064a\u062f \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u062c\u0648\u0639\u060c \u0628\u064a\u0646\u0645\u0627 \u062a\u0646\u062e\u0641\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0644\u0628\u062a\u064a\u0646 (Leptin) \u0627\u0644\u0630\u064a \u064a\u0639\u0637\u064a \u0625\u0634\u0627\u0631\u0627\u062a \u0627\u0644\u0634\u0628\u0639. \u0648\u0627\u0644\u0646\u062a\u064a\u062c\u0629\u061f \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0637\u0639\u0627\u0645 \u062f\u0648\u0646 \u0648\u0639\u064a\u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u062f\u0644\u064b\u0627 \u0645\u0646 \u0641\u0642\u062f\u0627\u0646\u0647.<\/p>\n\n\n\n<ol start=\"2\" class=\"wp-block-list\">\n<li>\u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0627\u0644\u0636\u063a\u0648\u0637 \u0627\u0644\u0646\u0641\u0633\u064a\u0629 \u0648\u062a\u0623\u062b\u064a\u0631\u0647\u0627 \u0639\u0644\u0649 \u062a\u0631\u0627\u0643\u0645 \u0627\u0644\u062f\u0647\u0648\u0646<\/li>\n<\/ol>\n\n\n\n<p>\u0627\u0644\u062a\u0648\u062a\u0631 \u0644\u064a\u0633 \u0645\u062c\u0631\u062f \u0634\u0639\u0648\u0631 \u0646\u0641\u0633\u064a\u060c \u0628\u0644 \u0647\u0648 \u062d\u0627\u0644\u0629 \u062c\u0633\u062f\u064a\u0629 \u062a\u0624\u062b\u0631 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0639\u0644\u0649 \u0639\u0645\u0644\u064a\u0627\u062a \u0627\u0644\u0623\u064a\u0636. \u0641\u0642\u062f \u0643\u0634\u0641\u062a \u0645\u062c\u0644\u0629 \u0639\u0644\u0645 \u0627\u0644\u0646\u0641\u0633 \u0627\u0644\u0635\u062d\u064a (Health Psychology Journal) \u0623\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u0627\u0644\u0645\u0632\u0645\u0646 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0625\u0641\u0631\u0627\u0632 \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644 (Cortisol)\u060c \u0648\u0627\u0644\u0630\u064a \u064a\u064f\u0639\u0631\u0641 \u0628\u062a\u0623\u062b\u064a\u0631\u0647 \u0639\u0644\u0649 \u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u062e\u0627\u0635\u0629 \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0628\u0637\u0646. \u0647\u0630\u0647 \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a\u0629 \u062a\u062c\u0639\u0644 \u0627\u0644\u062c\u0633\u0645 \u064a\u062d\u062a\u0641\u0638 \u0628\u0627\u0644\u062f\u0647\u0648\u0646 \u0643\u0622\u0644\u064a\u0629 \u0648\u0642\u0627\u0626\u064a\u0629\u060c \u062d\u062a\u0649 \u0644\u0648 \u0643\u0627\u0646 \u0627\u0644\u0634\u062e\u0635 \u064a\u062a\u0628\u0639 \u062d\u0645\u064a\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0623\u0648 \u064a\u0645\u0627\u0631\u0633 \u0627\u0644\u0631\u064a\u0627\u0636\u0629.<\/p>\n\n\n\n<ol start=\"3\" class=\"wp-block-list\">\n<li>\u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062e\u0641\u064a\u0629 \u0648\u062a\u0623\u062b\u064a\u0631\u0647\u0627 \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646<\/li>\n<\/ol>\n\n\n\n<p>\u0642\u062f \u064a\u0638\u0646 \u0627\u0644\u0628\u0639\u0636 \u0623\u0646\u0647\u0645 \u064a\u062a\u0628\u0639\u0648\u0646 \u0646\u0638\u0627\u0645\u064b\u0627 \u063a\u0630\u0627\u0626\u064a\u064b\u0627 \u0635\u062d\u064a\u064b\u0627\u060c \u0644\u0643\u0646 \u0628\u0639\u0636 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u0628\u062f\u0648 \u0635\u062d\u064a\u0629 \u0642\u062f \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u062e\u0641\u064a\u0629\u060c \u0645\u0645\u0627 \u064a\u0639\u0648\u0642 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646. \u0648\u0641\u0642\u064b\u0627 \u0644\u062f\u0631\u0627\u0633\u0629 \u0646\u0634\u0631\u062a\u0647\u0627 \u0627\u0644\u0645\u062c\u0644\u0629 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u0629 \u0644\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0633\u0631\u064a\u0631\u064a\u0629 (American Journal of Clinical Nutrition)\u060c \u0641\u0625\u0646 \u0627\u0644\u0635\u0644\u0635\u0627\u062a \u0627\u0644\u0645\u0636\u0627\u0641\u0629\u060c \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0633\u0643\u0631\u064a\u0629\u060c \u0648\u062d\u062a\u0649 \u0628\u0639\u0636 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u0645\u064a\u0627\u062a \u0643\u0628\u064a\u0631\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\u062e\u0641\u064a\u0629\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0623\u0628\u0637\u0623 \u0645\u0645\u0627 \u064a\u062a\u0648\u0642\u0639\u0647 \u0627\u0644\u0634\u062e\u0635.<\/p>\n\n\n\n<ol start=\"4\" class=\"wp-block-list\">\n<li>\u0642\u0644\u0629 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0648\u062a\u0623\u062b\u064a\u0631\u0647 \u0639\u0644\u0649 \u0627\u0644\u0623\u064a\u0636<\/li>\n<\/ol>\n\n\n\n<p>\u0627\u0644\u062c\u0644\u0648\u0633 \u0644\u0641\u062a\u0631\u0627\u062a \u0637\u0648\u064a\u0644\u0629 \u062f\u0648\u0646 \u062d\u0631\u0643\u0629 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0642\u062f\u0631\u0629 \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u062f\u0631\u0627\u0633\u0629 \u0646\u064f\u0634\u0631\u062a \u0641\u064a \u0645\u062c\u0644\u0629 \u0627\u0644\u0623\u064a\u0636 \u0648\u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a (Metabolism Journal) \u0623\u0648\u0636\u062d\u062a \u0623\u0646 \u0642\u0644\u0629 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a 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\u0627\u0644\u0623\u064a\u0636 \u0641\u064a \u0627\u0644\u062c\u0633\u0645.<\/p>\n\n\n\n<p>\u0627\u0644\u062d\u0644\u061f<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/Karanih2c.com\/wp-content\/uploads\/2026\/03\/healthy-1024x683.jpeg\" alt=\"\" class=\"wp-image-136\" srcset=\"http:\/\/Karanih2c.com\/wp-content\/uploads\/2026\/03\/healthy-1024x683.jpeg 1024w, http:\/\/Karanih2c.com\/wp-content\/uploads\/2026\/03\/healthy-300x200.jpeg 300w, http:\/\/Karanih2c.com\/wp-content\/uploads\/2026\/03\/healthy-768x512.jpeg 768w, http:\/\/Karanih2c.com\/wp-content\/uploads\/2026\/03\/healthy-360x240.jpeg 360w, http:\/\/Karanih2c.com\/wp-content\/uploads\/2026\/03\/healthy.jpeg 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>\u0627\u0644\u062d\u0644 \u064a\u0643\u0645\u0646 \u0641\u064a \u0627\u0644\u0648\u0639\u064a \u0628\u0627\u0644\u062c\u0633\u062f \u0648\u0641\u0647\u0645 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0647 \u0627\u0644\u0641\u0631\u064a\u062f\u0629. \u0644\u064a\u0633 \u0643\u0644 \u062c\u0633\u0645 \u064a\u0633\u062a\u062c\u064a\u0628 \u0628\u0646\u0641\u0633 \u0627\u0644\u0637\u0631\u064a\u0642\u0629\u060c \u0648\u0644\u0630\u0644\u0643 \u0641\u0625\u0646 \u0645\u0631\u0627\u0642\u0628\u0629 \u0627\u0644\u062a\u063a\u064a\u0631\u0627\u062a \u0648\u0627\u0644\u0627\u0633\u062a\u062c\u0627\u0628\u0629 \u0644\u0647\u0627 \u0628\u0630\u0643\u0627\u0621 \u0647\u0648 \u0627\u0644\u0645\u0641\u062a\u0627\u062d \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u0645\u0631\u062c\u0648\u0629. \u0643\u0645\u0627 \u0642\u0627\u0644 \u0627\u0644\u0644\u0647 \u062a\u0639\u0627\u0644\u0649:<\/p>\n\n\n\n<p>&#8220;\u0648\u064e\u0641\u0650\u064a \u0623\u064e\u0646\u0652\u0641\u064f\u0633\u0650\u0643\u064f\u0645\u0652 \u0623\u064e\u0641\u064e\u0644\u064e\u0627 \u062a\u064f\u0628\u0652\u0635\u0650\u0631\u064f\u0648\u0646\u064e&#8221;<br>[\u0633\u0648\u0631\u0629 \u0627\u0644\u0630\u0627\u0631\u064a\u0627\u062a: 21]<\/p>\n\n\n\n<p>\u0627\u0644\u062a\u0641\u0643\u0631 \u0641\u064a \u0637\u0628\u064a\u0639\u0629 \u0623\u062c\u0633\u0627\u062f\u0646\u0627 \u0648\u0622\u0644\u064a\u0627\u062a \u0639\u0645\u0644\u0647\u0627 \u064a\u0633\u0627\u0639\u062f\u0646\u0627 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0646\u0645\u0637 \u062d\u064a\u0627\u062a\u0646\u0627\u060c \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0625\u062d\u0628\u0627\u0637 \u0628\u0633\u0628\u0628 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u0628\u0637\u064a\u0626\u0629. \u0642\u062f \u064a\u0643\u0648\u0646 \u0627\u0644\u062d\u0644 \u0644\u064a\u0633 \u0641\u0642\u0637 \u0641\u064a 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src=\"https:\/\/Karanih2c.com\/wp-content\/uploads\/2026\/03\/options-1024x683.jpeg\" alt=\"\" class=\"wp-image-137\" srcset=\"http:\/\/Karanih2c.com\/wp-content\/uploads\/2026\/03\/options-1024x683.jpeg 1024w, http:\/\/Karanih2c.com\/wp-content\/uploads\/2026\/03\/options-300x200.jpeg 300w, http:\/\/Karanih2c.com\/wp-content\/uploads\/2026\/03\/options-768x512.jpeg 768w, http:\/\/Karanih2c.com\/wp-content\/uploads\/2026\/03\/options-360x240.jpeg 360w, http:\/\/Karanih2c.com\/wp-content\/uploads\/2026\/03\/options.jpeg 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0643\u0627\u0641\u064a \u064a\u0648\u0645\u064a\u064b\u0627\u060c \u0644\u0627 \u064a\u0642\u0644 \u0639\u0646 7-8 \u0633\u0627\u0639\u0627\u062a.<\/p>\n\n\n\n<p>\u062a\u0639\u0627\u0645\u0644 \u0645\u0639 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0627\u0644\u0636\u063a\u0637 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