{"id":46,"date":"2021-03-06T23:56:26","date_gmt":"2021-03-06T23:56:26","guid":{"rendered":"https:\/\/beyond.mk\/fitnesagol\/?p=46"},"modified":"2024-08-08T11:47:39","modified_gmt":"2024-08-08T11:47:39","slug":"%d1%82%d1%80%d0%b8-%d0%bb%d0%b5%d1%81%d0%bd%d0%b8-%d1%87%d0%b5%d0%ba%d0%be%d1%80%d0%b8-%d0%b7%d0%b0-%d0%b3%d1%83%d0%b1%d0%b5%d1%9a%d0%b5-%d0%bd%d0%b0-%d0%b2%d0%b8%d1%88%d0%be%d0%ba%d0%be%d1%82-%d0%ba","status":"publish","type":"post","link":"https:\/\/beyond.mk\/fitnesagol\/%d1%82%d1%80%d0%b8-%d0%bb%d0%b5%d1%81%d0%bd%d0%b8-%d1%87%d0%b5%d0%ba%d0%be%d1%80%d0%b8-%d0%b7%d0%b0-%d0%b3%d1%83%d0%b1%d0%b5%d1%9a%d0%b5-%d0%bd%d0%b0-%d0%b2%d0%b8%d1%88%d0%be%d0%ba%d0%be%d1%82-%d0%ba\/","title":{"rendered":"\u0422\u0440\u0438 \u043b\u0435\u0441\u043d\u0438 \u0447\u0435\u043a\u043e\u0440\u0438 \u0437\u0430 \u0433\u0443\u0431\u0435\u045a\u0435 \u043d\u0430 \u0432\u0438\u0448\u043e\u043a\u043e\u0442 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438"},"content":{"rendered":"\n
\n\t
\n\t\"Simon \n\t\u041d\u0430\u043f\u0438\u0448\u0430\u043d\u043e \u043e\u0434: \u0421\u0438\u043c\u043e\u043d \u0421.<\/a><\/span> \n\t \n\t\t\"LinkedIn\" \n\t<\/a> \n\t<\/div> \n\t\n<\/div>\n\n\n\n

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\u0437\u0434\u0440\u0430\u0432\u0438 \u043c\u0430\u0441\u0442\u0438 \u0438 \u0437\u0435\u043b\u0435\u043d\u0447\u0443\u043a. \u041d\u0430\u043c\u0430\u043b\u0443\u0432\u0430\u045a\u0435\u0442\u043e \u043d\u0430 \u0440\u0430\u0444\u0438\u043d\u0438\u0440\u0430\u043d\u0438\u0442\u0435 \u0458\u0430\u0433\u043b\u0435\u0445\u0438\u0434\u0440\u0430\u0442\u0438 \u0438 \u0432\u0435\u0436\u0431\u0430\u045a\u0435\u0442\u043e \u0441\u043e \u0442\u0435\u0436\u0438\u043d\u0438 \u0438\u043b\u0438 \u043a\u0430\u0440\u0434\u0438\u043e \u0441\u0435 \u043a\u043b\u0443\u0447\u043d\u0438 \u0437\u0430 \u0443\u0441\u043f\u0435\u0445. \u0421\u0435\u043a\u043e\u0433\u0430\u0448 \u043a\u043e\u043d\u0441\u0443\u043b\u0442\u0438\u0440\u0430\u0458\u0442\u0435 \u0441\u0435 \u0441\u043e \u0434\u043e\u043a\u0442\u043e\u0440 \u0438 \u043d\u0443\u0442\u0440\u0438\u0446\u0438\u043e\u043d\u0438\u0441\u0442 \u043f\u0440\u0435\u0434 \u0437\u0430\u043f\u043e\u0447\u043d\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u043d\u043e\u0432\u0430 \u0434\u0438\u0435\u0442\u0430.<\/p>\n\n\n\n\n\n\n \n \n Table of Contents<\/title>\n <link rel=\"stylesheet\" href=\"styles.css\">\n<\/head>\n<body>\n <div class=\"toc-container\">\n <center><h4>\u0412\u043e \u043e\u0432\u0430\u0430 \u0441\u0442\u0430\u0442\u0438\u0458\u0430:<\/h4><\/center>\n <nav class=\"toc\">\n <a href=\"#jaglehidrati\">\u041d\u0430\u043c\u0430\u043b\u0435\u0442\u0435 \u0433\u0438 \u0440\u0430\u0444\u0438\u043d\u0438\u0440\u0430\u043d\u0438\u0442\u0435 \u0458\u0430\u0433\u043b\u0435\u0445\u0438\u0434\u0440\u0430\u0442\u0438<\/a>\n <a href=\"#proteini\">\u041a\u043e\u043d\u0437\u0443\u043c\u0438\u0440\u0430\u0458\u0442\u0435 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438, \u043c\u0430\u0441\u0442\u0438 \u0438 \u0437\u0435\u043b\u0435\u043d\u0447\u0443\u043a<\/a>\n <a href=\"#dvizenje\">\u0414\u0432\u0438\u0436\u0435\u045a\u0435 \u0438 \u0432\u0435\u0436\u0431\u0430\u045a\u0435<\/a>\n <a href=\"#zaklucok\">\u0417\u0430\u043a\u043b\u0443\u0447\u043e\u043a<\/a>\n <\/nav>\n<\/body>\n<\/html>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-media-text alignwide has-media-on-the-right is-stacked-on-mobile is-image-fill\"><div class=\"wp-block-media-text__content\">\n<p>\u0414\u043e\u043a\u043e\u043b\u043a\u0443 \u0441\u0430\u043a\u0430\u0442\u0435 \u0434\u0430 \u0458\u0430 \u043d\u0430\u043c\u0430\u043b\u0438\u0442\u0435 \u0432\u0430\u0448\u0430\u0442\u0430 \u0442\u0435\u0436\u0438\u043d\u0430 \u043d\u0430 \u0431\u0435\u0437\u0431\u0435\u0434\u0435\u043d \u043d\u0430\u0447\u0438\u043d \u0431\u0435\u0437 \u0434\u0430 \u043c\u0443 \u043f\u0440\u0435\u0434\u0438\u0437\u0432\u0438\u043a\u0430\u0442\u0435 \u043f\u0440\u0435\u0433\u043e\u043b\u0435\u043c \u0441\u0442\u0440\u0435\u0441 \u043d\u0430 \u0442\u0435\u043b\u043e\u0442\u043e, \u043d\u0430\u0458\u0434\u043e\u0431\u0440\u043e \u0438 \u043d\u0430\u0458\u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e \u0435 \u0434\u0430 \u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430\u0442\u0435 0.5-1 \u043a\u0433 \u0441\u0435\u0434\u043c\u0438\u0447\u043d\u043e. \u041e\u0432\u043e\u0458 \u043d\u0430\u0447\u0438\u043d \u043d\u0430 \u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u0442\u0435\u043b\u0435\u0441\u043d\u0430\u0442\u0430 \u0442\u0435\u0436\u0438\u043d\u0430 \u0435 \u043f\u043e\u043b\u0435\u0441\u043d\u043e \u043e\u0434\u0440\u0436\u043b\u0438\u0432 \u043d\u0430 \u0434\u043e\u043b\u0433\u043e\u0440\u043e\u0447\u0435\u043d \u043f\u043b\u0430\u043d. <\/p>\n\n\n\n<p>\u041f\u043e\u0432\u0435\u045c\u0435\u0442\u043e \u043f\u043b\u0430\u043d\u043e\u0432\u0438 \u043d\u0430 \u0438\u0441\u0445\u0440\u0430\u043d\u0430 \u0441\u0435 \u043d\u0435\u0430\u0434\u0435\u043a\u0432\u0430\u0442\u043d\u0438 \u0431\u0438\u0434\u0435\u0458\u045c\u0438 \u0432\u0435 \u043e\u0441\u0442\u0430\u0432\u0430\u0430\u0442 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\u043f\u043e\u043b\u0435\u0441\u043d\u0438 \u0437\u0430 \u0434\u0440\u0436\u0435\u045a\u0435 \u043f\u043e\u0434\u043e\u043b\u0433\u043e \u0432\u0440\u0435\u043c\u0435.<\/p>\n<\/div><figure class=\"wp-block-media-text__media\" style=\"background-image:url(https:\/\/beyond.mk\/fitnesagol\/wp-content\/uploads\/2021\/03\/pexels-olly-3775540-1.jpg);background-position:50% 50%\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"685\" src=\"https:\/\/beyond.mk\/fitnesagol\/wp-content\/uploads\/2021\/03\/pexels-olly-3775540-1.jpg\" alt=\"devojka koja drza vaga\" class=\"wp-image-679 size-full\" srcset=\"https:\/\/beyond.mk\/fitnesagol\/wp-content\/uploads\/2021\/03\/pexels-olly-3775540-1.jpg 640w, https:\/\/beyond.mk\/fitnesagol\/wp-content\/uploads\/2021\/03\/pexels-olly-3775540-1-280x300.jpg 280w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\" id=\"jaglehidrati\">\u041d\u0430\u043c\u0430\u043b\u0435\u0442\u0435 \u0433\u0438 \u0440\u0430\u0444\u0438\u043d\u0438\u0440\u0430\u043d\u0438\u0442\u0435 \u0458\u0430\u0433\u043b\u0435\u0445\u0438\u0434\u0440\u0430\u0442\u0438<\/h2>\n\n\n\n<p>\u0415\u0434\u0435\u043d \u043d\u0430\u0447\u0438\u043d \u0434\u0430 \u0433\u0438 \u043d\u0430\u043c\u0430\u043b\u0438\u0442\u0435 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438\u0442\u0435 \u0431\u0440\u0437\u043e \u0435 \u0441\u043e \u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u043a\u043e\u043d\u0437\u0443\u043c\u0438\u0440\u0430\u045a\u0435\u0442\u043e \u0448\u0435\u045c\u0435\u0440 \u0438 \u0441\u043a\u0440\u043e\u0431 \u0438\u043b\u0438 \u0458\u0430\u0433\u043b\u0435\u0445\u0438\u0434\u0440\u0430\u0442\u0438. \u041e\u0432\u0430 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0433\u043e \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u0441\u043e 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\u043a\u0430\u043b\u043e\u0440\u0438\u0438 (<a rel=\"noreferrer noopener\" href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1038\/oby.2007.516\" target=\"_blank\">1<\/a>).<\/p>\n\n\n\n<p>\u041a\u043e\u0433\u0430 \u0458\u0430\u0434\u0435\u0442\u0435 \u043f\u043e\u0432\u0435\u045c\u0435 \u043a\u043e\u043c\u043f\u043b\u0435\u043a\u0441\u043d\u0438 \u0458\u0430\u0433\u043b\u0435\u0445\u0438\u0434\u0440\u0430\u0442\u0438 \u043a\u043e\u0438 \u0441\u0435 \u0441\u043e\u0434\u0440\u0436\u0430\u043d\u0438 \u0432\u043e \u0446\u0435\u043b\u0438\u0442\u0435 \u0437\u0440\u043d\u0430 \u0438 \u045c\u0435 \u0438\u0441\u043a\u043e\u043c\u0431\u0438\u043d\u0438\u0440\u0430\u0442\u0435 \u0441\u043e \u0432\u043d\u0435\u0441\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u043f\u043e\u043c\u0430\u043b\u043a\u0443 \u043a\u0430\u043b\u043e\u0440\u0438\u0438, \u045c\u0435 \u0432\u043d\u0435\u0441\u0443\u0432\u0430\u0442\u0435 \u043f\u043e\u0432\u0435\u045c\u0435 \u0440\u0430\u0441\u0442\u0438\u0442\u0435\u043b\u043d\u0438 \u0432\u043b\u0430\u043a\u043d\u0430 \u0438 \u0445\u0440\u0430\u043d\u0430\u0442\u0430 \u045c\u0435 \u0441\u0435 \u0432\u0430\u0440\u0438 \u043f\u043e\u0434\u043e\u043b\u0433\u043e \u0432\u0440\u0435\u043c\u0435 \u0448\u0442\u043e \u0437\u043d\u0430\u0447\u0438 \u0434\u0435\u043a\u0430 \u045c\u0435 \u0447\u0443\u0432\u0441\u0442\u0432\u0443\u0432\u0430\u0442\u0435 \u0433\u043b\u0430\u0434 \u043c\u043d\u043e\u0433\u0443 \u043f\u043e\u0440\u0435\u0442\u043a\u043e. <br>\u0415\u0434\u043d\u043e \u0438\u0441\u0442\u0440\u0430\u0436\u0443\u0432\u0430\u045a\u0435 \u043e\u0434 2020 \u0433\u043e\u0434\u0438\u043d\u0430 \u043f\u043e\u0442\u0432\u0440\u0434\u0438\u043b\u043e \u0434\u0435\u043a\u0430 \u0434\u0438\u0435\u0442\u0438\u0442\u0435 \u043a\u043e\u0438 \u0441\u0435 \u0441\u043e \u043d\u0438\u0437\u043e\u043a \u0432\u043d\u0435\u0441 \u043d\u0430 \u0458\u0430\u0433\u043b\u0435\u0445\u0438\u0434\u0440\u0430\u0442\u0438 \u043f\u0440\u0438\u0434\u043e\u043d\u0435\u0441\u0443\u0432\u0430\u0430\u0442 \u0432\u043e \u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u0442\u0435\u0436\u0438\u043d\u0430\u0442\u0430 \u043a\u0430\u0458 \u043f\u043e\u0441\u0442\u0430\u0440\u0430\u0442\u0430 \u043f\u043e\u043f\u0443\u043b\u0430\u0446\u0438\u0458\u0430 (<a rel=\"noreferrer noopener\" href=\"https:\/\/nutritionandmetabolism.biomedcentral.com\/articles\/10.1186\/s12986-020-00481-9\" target=\"_blank\">2<\/a>).<br>\u0414\u0440\u0443\u0433\u0430 \u0441\u0442\u0443\u0434\u0438\u0458\u0430 \u043f\u043e\u043a\u0430\u0436\u0443\u0432\u0430 \u0434\u0435\u043a\u0430 \u0434\u0438\u0435\u0442\u0438\u0442\u0435 \u0431\u0430\u0437\u0438\u0440\u0430\u043d\u0438 \u043d\u0430 \u0432\u043d\u0435\u0441\u0443\u0432\u0430\u045a\u0435 \u043c\u0430\u043b\u043a\u0443 \u0458\u0430\u0433\u043b\u0435\u0445\u0438\u0434\u0440\u0430\u0442\u0438 \u0433\u043e \u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430\u0430\u0442 \u0430\u043f\u0435\u0442\u0438\u0442\u043e\u0442 \u0448\u0442\u043e \u043f\u0440\u0438\u0434\u043e\u043d\u0435\u0441\u0443\u0432\u0430 \u0434\u043e \u0432\u043d\u0435\u0441\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u043f\u043e\u043c\u0430\u043b\u043a\u0443 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u0431\u0435\u0437 \u0447\u0443\u0432\u0441\u0442\u0432\u043e \u043d\u0430 \u0433\u043b\u0430\u0434 (<a rel=\"noreferrer noopener\" href=\"http:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/obr.12230\/abstract\" target=\"_blank\">3<\/a>).<\/p>\n\n\n\n<p>\u0421\u0435\u043f\u0430\u043a \u0434\u043e\u043b\u0433\u043e\u0440\u043e\u0447\u043d\u0438\u0442\u0435 \u0435\u0444\u0435\u043a\u0442\u0438 \u043e\u0434 \u0434\u0438\u0435\u0442\u0438\u0442\u0435 \u0431\u0430\u0437\u0438\u0440\u0430\u043d\u0438 \u043d\u0430 \u0432\u043d\u0435\u0441\u0443\u0432\u0430\u045a\u0435 \u043c\u0430\u043b\u043a\u0443 \u0458\u0430\u0433\u043b\u0435\u0445\u0438\u0434\u0440\u0430\u0442\u0438 \u043d\u0435 \u0441\u0435 \u0434\u043e\u0432\u043e\u043b\u043d\u043e \u0438\u0441\u0442\u0440\u0430\u0436\u0435\u043d\u0438 \u0438 \u043c\u043e\u0436\u043d\u043e \u0435 \u0434\u0430 \u0438\u043c\u0430 \u043c\u0438\u043d\u0438\u043c\u0430\u043b\u043d\u0438 \u043d\u0435\u0433\u0430\u0442\u0438\u0432\u043d\u0438 \u0435\u0444\u0435\u043a\u0442\u0438 \u043f\u0440\u0438 \u043c\u0435\u043d\u0430\u045f\u0438\u0440\u0430\u045a\u0435\u0442\u043e \u043d\u0430 \u0437\u0434\u0440\u0430\u0432\u0430 \u0442\u0435\u043b\u0435\u0441\u043d\u0430 \u0442\u0435\u0436\u0438\u043d\u0430. <\/p>\n\n\n\n<p>\u0417\u0430\u0442\u043e\u0430 \u0435 \u043c\u043d\u043e\u0433\u0443 \u043f\u043e\u0434\u043e\u0431\u0440\u043e \u0434\u0430 \u0441\u0435 \u043a\u043e\u043d\u0441\u0443\u043b\u0442\u0438\u0440\u0430\u0442\u0435 \u0441\u043e \u0432\u0430\u0448\u0438\u043e\u0442 \u0434\u043e\u043a\u0442\u043e\u0440 \u0438 \u043b\u0438\u0446\u0435\u043d\u0446\u0438\u0440\u0430\u043d \u043d\u0443\u0442\u0440\u0438\u0446\u0438\u043e\u043d\u0438\u0441\u0442 \u043f\u0440\u0435\u0434 \u0434\u0430 \u043f\u043e\u0447\u043d\u0435\u0442\u0435 \u0441\u043e \u0431\u0438\u043b\u043e \u043a\u0430\u043a\u0432\u0430 \u0434\u0438\u0435\u0442\u0430.<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\" id=\"proteini\">\u041a\u043e\u043d\u0437\u0443\u043c\u0438\u0440\u0430\u0458\u0442\u0435 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438, \u043c\u0430\u0441\u0442\u0438 \u0438 \u0437\u0435\u043b\u0435\u043d\u0447\u0443\u043a<\/h2>\n\n\n\n<p>\u0421\u0435\u043a\u043e\u0458 \u0432\u0430\u0448 \u043e\u0431\u0440\u043e\u043a \u0442\u0440\u0435\u0431\u0430 \u0434\u0430 \u0441\u043e\u0434\u0440\u0436\u0438:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0438\u0437\u0432\u043e\u0440 \u043d\u0430 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438<\/li>\n\n\n\n<li>\u0438\u0437\u0432\u043e\u0440 \u043d\u0430 \u043c\u0430\u0441\u0442\u0438<\/li>\n\n\n\n<li><a rel=\"noreferrer noopener\" href=\"https:\/\/beyond.mk\/fitnesagol\/%d1%81%d0%b5%d0%b4%d1%83%d0%bc-%d0%b7%d0%b5%d0%bb%d0%b5%d0%bd%d1%87%d1%83%d1%86%d0%b8-%d0%ba%d0%be%d0%b8-%d1%81%d0%b5-%d0%be%d0%b4%d0%bb%d0%b8%d1%87%d0%bd%d0%b8-%d0%b7%d0%b0-%d0%b2%d0%b0%d1%88%d0%b5\/\" target=\"_blank\">\u0437\u0435\u043b\u0435\u043d\u0447\u0443\u043a<\/a><\/li>\n\n\n\n<li>\u043c\u0430\u043b\u0430 \u043f\u043e\u0440\u0446\u0438\u0458\u0430 \u043e\u0434 \u043a\u043e\u043c\u043f\u043b\u0435\u043a\u0441\u043d\u0438 \u0458\u0430\u0433\u043b\u0435\u0445\u0438\u0434\u0440\u0430\u0442\u0438 (\u0446\u0435\u043b\u0438 \u0437\u0440\u043d\u0430)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u041f\u0440\u043e\u0442\u0435\u0438\u043d\u0438<\/h3>\n\n\n\n<p>\u0412\u043d\u0435\u0441\u0443\u0432\u0430\u045a\u0435\u0442\u043e \u043d\u0430 \u043f\u043e\u0442\u0440\u0435\u0431\u043d\u0430\u0442\u0430 \u043a\u043e\u043b\u0438\u0447\u0438\u043d\u0430 \u043f\u0440\u043e\u0442\u0435\u0438\u043d \u0435 \u0435\u0441\u0435\u043d\u0446\u0438\u0458\u0430\u043b\u043d\u043e \u0437\u0430 \u0434\u0430 \u0433\u043e \u0437\u0430\u0448\u0442\u0438\u0442\u0438\u0442\u0435 \u0437\u0434\u0440\u0430\u0432\u0458\u0435\u0442\u043e \u0438 \u0434\u0430 \u0458\u0430 \u043e\u0434\u0440\u0436\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430\u0442\u0430 \u043c\u0430\u0441\u0430 \u043a\u043e\u0433\u0430 \u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430\u0442\u0435 \u0442\u0435\u0436\u0438\u043d\u0430 (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5421125\/\" target=\"_blank\">4<\/a>).<\/p>\n\n\n\n<p>\u0418\u0441\u0442\u0440\u0430\u0436\u0443\u0432\u0430\u045a\u0430\u0442\u0430 \u043f\u043e\u043a\u0430\u0436\u0443\u0432\u0430\u0430\u0442 \u0434\u0435\u043a\u0430 \u0432\u043d\u0435\u0441\u0443\u0432\u0430\u045a\u0435\u0442\u043e \u043d\u0430 \u043f\u043e\u0442\u0440\u0435\u0431\u043d\u0430\u0442\u0430 \u0434\u043e\u0437\u0430 \u043d\u0430 \u043f\u0440\u043e\u0442\u0435\u0438\u043d \u0433o \u043f\u043e\u0434\u043e\u0431\u0440\u0443\u0432\u0430 \u043a\u0430\u0440\u0434\u0438\u043e\u043c\u0435\u0442\u0430\u0431\u043e\u043b\u043d\u0438\u043e\u0442 \u0444\u0430\u043a\u0442\u043e\u0440, \u0430\u043f\u0435\u0442\u0438\u0442\u043e\u0442 \u0438 \u0442\u0435\u043b\u0435\u0441\u043d\u0430\u0442\u0430 \u0442\u0435\u0436\u0438\u043d\u0430 (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20565999\" target=\"_blank\">5<\/a>, <a rel=\"noreferrer noopener\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25926512\/\" target=\"_blank\">6<\/a>, <a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5644969\/\" target=\"_blank\">7<\/a>).<\/p>\n\n\n\n<p>\u041d\u0430 \u043f\u0440\u043e\u0441\u0435\u0447\u0435\u043d \u043c\u0430\u0436 \u043c\u0443 \u0442\u0440\u0435\u0431\u0430\u0430\u0442 \u043e\u0434 56-91 \u0433\u0440\u0430\u043c \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438 \u0434\u043d\u0435\u0432\u043d\u043e, \u0434\u043e\u0434\u0435\u043a\u0430 \u043f\u0430\u043a \u043d\u0430 \u043f\u0440\u043e\u0441\u0435\u0447\u043d\u0430 \u0436\u0435\u043d\u0430 \u043e\u0434 46-75 \u0433\u0440\u0430\u043c\u0430.<\/p>\n\n\n\n<p>\u0412\u043d\u0435\u0441\u0443\u0432\u0430\u045a\u0435\u0442\u043e \u043d\u0430 \u0430\u0434\u0435\u043a\u0432\u0430\u0442\u043d\u0430 \u043a\u043e\u043b\u0438\u0447\u0438\u043d\u0430 \u043f\u0440\u043e\u0442\u0435\u0438\u043d \u045c\u0435 \u0432\u0438 \u043f\u043e\u043c\u043e\u0433\u043d\u0435 \u0438 \u0441\u043e:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u0436\u0435\u043b\u0431\u0430\u0442\u0430 \u0437\u0430 \u0445\u0440\u0430\u043d\u0430 \u0438 \u043e\u043f\u0441\u0435\u0441\u0438\u0432\u043d\u043e\u0442\u043e \u043c\u0438\u0441\u043b\u0435\u045a\u0435 \u043d\u0430 \u0445\u0440\u0430\u043d\u0430 \u0437\u0430 \u043e\u043a\u043e\u043b\u0443 60%<\/li>\n\n\n\n<li>\u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u0436\u0435\u043b\u0431\u0430\u0442\u0430 \u0437\u0430 \u0458\u0430\u0434\u0435\u045a\u0435 \u0434\u043e\u0446\u043d\u0430 \u043d\u0430\u0432\u0435\u0447\u0435\u0440<\/li>\n<\/ul>\n\n\n\n<p>\u0412\u043e \u0435\u0434\u043d\u0430 \u0441\u0442\u0443\u0434\u0438\u0458\u0430, \u043b\u0443\u0453\u0435\u0442\u043e \u043a\u043e\u0458 \u0431\u0438\u043b\u0435 \u043d\u0430 \u0434\u0438\u0435\u0442\u0430 \u0441\u043e \u0433\u043e\u043b\u0435\u043c\u0430 \u043a\u043e\u043b\u0438\u0447\u0438\u043d\u0430 \u043d\u0430 \u043f\u0440\u043e\u0442\u0435\u0438\u043d \u0432\u043d\u0435\u0441\u0443\u0432\u0430\u043b\u0435 441 \u043f\u043e\u043c\u0430\u043b\u043a\u0443 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043d\u0430 \u0434\u0435\u043d (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4564867\/\" target=\"_blank\">8<\/a>, <a rel=\"noreferrer noopener\" href=\"https:\/\/academic.oup.com\/ajcn\/article\/82\/1\/41\/4863422\" target=\"_blank\">9<\/a>).<\/p>\n\n\n\n<p>\u0417\u0434\u0440\u0430\u0432\u0438 \u0438 \u043e\u0434\u043b\u0438\u0447\u043d\u0438 \u0438\u0437\u0432\u043e\u0440\u0438 \u043d\u0430 \u043f\u0440\u043e\u0442\u0435\u0438\u043d \u0441\u0435:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u043c\u0435\u0441\u043e: \u0433\u043e\u0432\u0435\u0434\u0441\u043a\u043e, \u043f\u0438\u043b\u0435\u0448\u043a\u043e, \u0441\u0432\u0438\u043d\u0441\u043a\u043e \u0438 \u0458\u0430\u0433\u043d\u0435\u0448\u043a\u043e.<\/li>\n\n\n\n<li>\u0440\u0438\u0431\u0430 \u0438 \u043c\u043e\u0440\u0441\u043a\u0430 \u0445\u0440\u0430\u043d\u0430: \u043b\u043e\u0441\u043e\u0441, \u043f\u0430\u0441\u0442\u0440\u043c\u043a\u0430 \u0438 \u0440\u0430\u043a\u0447\u0438\u045a\u0430.<\/li>\n\n\n\n<li>\u0458\u0430\u0458\u0446\u0430<\/li>\n\n\n\n<li>\u0440\u0430\u0441\u0442\u0438\u0442\u0435\u043b\u043d\u0438 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438: \u0433\u0440\u0430\u0432, \u043c\u0435\u0448\u0443\u043d\u043a\u0438, \u043a\u0438\u043d\u043e\u0430 \u0438 \u0442\u043e\u0444\u0443. <\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u0417\u0434\u0440\u0430\u0432\u0438 \u043c\u0430\u0441\u0442\u0438<\/h3>\n\n\n\n<p>\u041d\u0430 \u043d\u0430\u0448\u0435\u0442\u043e \u0442\u0435\u043b\u043e \u043c\u0443 \u0441\u0435 \u043f\u043e\u0442\u0440\u0435\u0431\u043d\u0438 \u043c\u0430\u0441\u0442\u0438 \u0437\u0430 \u0434\u0430 \u0444\u0443\u043d\u043a\u0446\u0438\u043e\u043d\u0438\u0440\u0430 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e. \u0417\u0430\u0442\u043e\u0430 \u043d\u0435 \u0442\u0440\u0435\u0431\u0430 \u0434\u0430 \u0441\u0435 \u043f\u043b\u0430\u0448\u0438\u043c\u0435 \u043e\u0434 \u0432\u043d\u0435\u0441\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u0437\u0434\u0440\u0430\u0432\u0438 \u043c\u0430\u0441\u0442\u0438. \u041d\u0430\u0458\u0434\u043e\u0431\u0440\u0438\u0442\u0435 \u0438\u0437\u0432\u043e\u0440\u0438 \u043d\u0430 \u0437\u0434\u0440\u0430\u0432\u0438 \u043c\u0430\u0441\u0442\u0438 \u0441\u0435 \u043c\u0430\u0441\u043b\u0438\u043d\u043e\u0432\u043e\u0442\u043e \u043c\u0430\u0441\u043b\u043e \u0438 \u043c\u0430\u0441\u043b\u043e\u0442\u043e \u043e\u0434 \u0430\u0432\u043e\u043a\u0430\u0434\u043e. <\/p>\n\n\n\n<p>\u041c\u0430\u0441\u0442\u0438\u0442\u0435 \u043a\u043e\u0438 \u0441\u0435 \u043f\u0440\u0438\u0441\u0443\u0442\u043d\u0438 \u0432\u043e \u043f\u0443\u0442\u0435\u0440\u043e\u0442 \u0438 \u043a\u043e\u043a\u043e\u0441\u043e\u0432\u043e\u0442\u043e \u043c\u0430\u0441\u043b\u043e \u0442\u0440\u0435\u0431\u0430 \u0434\u0430 \u0441\u0435 \u043a\u043e\u043d\u0437\u0443\u043c\u0438\u0440\u0430\u0430\u0442 \u0443\u043c\u0435\u0440\u0435\u043d\u043e \u0431\u0438\u0434\u0435\u0458\u045c\u0438 \u0438\u043c\u0430\u0430\u0442 \u0432\u0438\u0441\u043e\u043a \u043f\u0440\u043e\u0446\u0435\u043d\u0442 \u043d\u0430 \u0441\u0430\u0442\u0443\u0440\u0438\u0440\u0430\u043d\u0438 \u043c\u0430\u0441\u0442\u0438 (<a rel=\"noreferrer noopener\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26068959\/\" target=\"_blank\">10<\/a>).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u0417\u0435\u043b\u0435\u043d\u0447\u0443\u043a<\/h3>\n\n\n\n<p>\u0417\u0435\u043b\u0435\u043d\u0447\u0443\u043a\u043e\u0442 \u0435 \u043c\u043d\u043e\u0433\u0443 \u0432\u0430\u0436\u0435\u043d \u0432\u043e \u0437\u0434\u0440\u0430\u0432\u0430\u0442\u0430 \u0438\u0441\u0445\u0440\u0430\u043d\u0430 \u0431\u0438\u0434\u0435\u0458\u045c\u0438 \u0441\u043e\u0434\u0440\u0436\u0438 \u043e\u0433\u0440\u043e\u043c\u043d\u0430 \u043a\u043e\u043b\u0438\u0447\u0438\u043d\u0430 \u043d\u0430 \u043d\u0443\u0442\u0440\u0438\u0435\u043d\u0442\u0438 \u0438 \u0445\u0440\u0430\u043d\u043b\u0438\u0432\u0438 \u043c\u0430\u0442\u0435\u0440\u0438\u0438 \u043a\u043e\u0438 \u043c\u0443 \u0441\u0435 \u043f\u043e\u0442\u0440\u0435\u0431\u043d\u0438 \u043d\u0430 \u043d\u0430\u0448\u0435\u0442\u043e \u0442\u0435\u043b\u043e. \u0417\u0435\u043b\u0435\u043d\u0447\u0443\u043a\u043e\u0442 \u045c\u0435 \u0432\u0438 \u043f\u043e\u043c\u043e\u0433\u043d\u0435 \u0434\u0430 \u0458\u0430 \u0437\u0430\u0434\u043e\u0432\u043e\u043b\u0438\u0442\u0435 \u043f\u043e\u0442\u0440\u0435\u0431\u0430\u0442\u0430 \u043d\u0430 \u0442\u0435\u043b\u043e\u0442\u043e \u043e\u0434 \u0445\u0440\u0430\u043d\u043b\u0438\u0432\u0438\u0442\u0435 \u043c\u0430\u0442\u0435\u0440\u0438\u0438 \u043a\u043e\u0438 \u043c\u0443 \u0442\u0440\u0435\u0431\u0430\u0430\u0442 \u0441\u0435\u043a\u043e\u0458\u0434\u043d\u0435\u0432\u043d\u043e \u0431\u0435\u0437 \u0434\u0430 \u0432\u043d\u0435\u0441\u0443\u0432\u0430\u0442\u0435 \u043f\u0440\u0435\u043c\u043d\u043e\u0433\u0443 \u043a\u0430\u043b\u043e\u0440\u0438\u0438. <\/p>\n\n\n\n<p>\u0417\u0435\u043b\u0435\u043d\u0447\u0443\u0446\u0438 \u043a\u043e\u0438 \u0441\u043e\u0434\u0440\u0436\u0430\u0442 \u043d\u0438\u0441\u043a\u0430 \u043a\u043e\u043b\u0438\u0447\u0438\u043d\u0430 \u043d\u0430 \u0458\u0430\u0433\u043b\u0435\u0445\u0438\u0434\u0440\u0430\u0442\u0438 \u0441\u0435:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0431\u0440\u043e\u043a\u0443\u043b\u0430<\/li>\n\n\n\n<li>\u043a\u0430\u0440\u0444\u0438\u043e\u043b<\/li>\n\n\n\n<li>\u0441\u043f\u0430\u043d\u0430\u045c<\/li>\n\n\n\n<li>\u0434\u043e\u043c\u0430\u0442<\/li>\n\n\n\n<li>\u043b\u0438\u0441\u043d\u0430 \u0437\u0435\u043b\u043a\u0430 (Kale)<\/li>\n\n\n\n<li>\u043f\u0440\u043e\u043a\u0435\u0459<\/li>\n\n\n\n<li>\u0437\u0435\u043b\u043a\u0430<\/li>\n\n\n\n<li>\u043c\u0430\u0440\u0443\u043b\u0430<\/li>\n\n\n\n<li>\u043a\u0440\u0430\u0441\u0442\u0430\u0432\u0438\u0446\u0430<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\" id=\"dvizenje\">\u0414\u0432\u0438\u0436\u0435\u045a\u0435 \u0438 \u0432\u0435\u0436\u0431\u0430\u045a\u0435<\/h2>\n\n\n\n<p>\u0414\u0432\u0438\u0436\u0435\u045a\u0435\u0442\u043e \u0438 <a href=\"https:\/\/beyond.mk\/fitnesagol\/6-najdobri-vezbi-za-namaluvanje-na-tezinata\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0432\u0435\u0436\u0431\u0430\u045a\u0435\u0442\u043e<\/a> \u043f\u0440\u0438\u0434\u043e\u043d\u0435\u0441\u0443\u0432\u0430\u0430\u0442 \u0432\u043e \u0433\u0443\u0431\u0435\u045a\u0435\u0442\u043e \u043d\u0430 \u0442\u0435\u043b\u0435\u0441\u043d\u0430\u0442\u0430 \u0442\u0435\u0436\u0438\u043d\u0430, \u0430 \u043d\u0430\u0458\u0433\u043e\u043b\u0435\u043c \u043f\u0440\u0438\u0434\u043e\u043d\u0435\u0441 \u0438\u043c\u0430 <a href=\"https:\/\/beyond.mk\/fitnesagol\/sedum-pridobivki-od-vezbanjeto-so-tezina\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0432\u0435\u0436\u0431\u0430\u045a\u0435\u0442\u043e \u0441\u043e \u0442\u0435\u0436\u0438\u043d\u0430<\/a>. \u0412\u0435\u0436\u0431\u0430\u045a\u0435\u0442\u043e \u0441\u043e \u0442\u0435\u0436\u0438\u043d\u0430 \u0433\u043e\u0440\u0438 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u0438 \u043d\u0435 \u043c\u0443 \u0434\u043e\u0437\u0432\u043e\u043b\u0443\u0432\u0430 \u043d\u0430 \u043c\u0435\u0442\u0430\u0431\u043e\u043b\u0438\u0437\u043c\u043e\u0442 \u0434\u0430 \u0441\u0435 \u0443\u0441\u043f\u043e\u0440\u0438 \u0448\u0442\u043e \u0435 \u0447\u0435\u0441\u0442 \u0441\u043b\u0443\u0447\u0430\u0458 \u043f\u0440\u0438 \u0433\u0443\u0431\u0435\u045a\u0435\u0442\u043e \u043d\u0430 \u0442\u0435\u0436\u0438\u043d\u0430 (<a rel=\"noreferrer noopener\" href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1038\/oby.2008.38\" target=\"_blank\">11<\/a>, <a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4508245\/\" target=\"_blank\">12<\/a>, <a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5552187\/\" target=\"_blank\">13<\/a>)<\/p>\n\n\n\n<p>\u0412\u0435\u0436\u0431\u0430\u045a\u0435 \u0432\u043e \u0442\u0435\u0440\u0435\u0442\u0430\u043d\u0430 3-4 \u043f\u0430\u0442\u0438 \u043d\u0435\u0434\u0435\u043b\u043d\u043e \u0435 \u043e\u043f\u0442\u0438\u043c\u0430\u043b\u043d\u043e. \u0414\u043e\u043a\u043e\u043b\u043a\u0443 \u0441\u0442\u0435 \u043d\u043e\u0432\u0438 \u0438 \u043d\u0435 \u0441\u0442\u0435 \u0441\u0438\u0433\u0443\u0440\u043d\u0438 \u043e\u0434 \u043a\u0430\u0434\u0435 \u0434\u0430 \u043f\u043e\u0447\u043d\u0435\u0442\u0435, \u043e\u0431\u0440\u0430\u0442\u0435\u0442\u0435 \u0441\u0435 \u043d\u0430 \u0442\u0440\u0435\u043d\u0435\u0440\u0438\u0442\u0435 \u0432\u043e \u0442\u0435\u0440\u0435\u0442\u0430\u043d\u0430\u0442\u0430 \u0437\u0430 \u0441\u043e\u0432\u0435\u0442. \u041a\u043e\u043d\u0441\u0443\u043b\u0442\u0438\u0440\u0430\u0458\u0442\u0435 \u0441\u0435 \u0438 \u0441\u043e \u0432\u0430\u0448\u0438\u043e\u0442 \u0434\u043e\u043a\u0442\u043e\u0440 \u043f\u0440\u0435\u0434 \u0434\u0430 \u043f\u043e\u0447\u043d\u0435\u0442\u0435 \u0441\u043e \u043d\u043e\u0432 \u0442\u0440\u0435\u043d\u0438\u043d\u0433 \u043f\u043b\u0430\u043d.<\/p>\n\n\n\n<p>\u0414\u043e\u043a\u043e\u043b\u043a\u0443 \u0432\u0435\u0436\u0431\u0430\u045a\u0435\u0442\u043e \u0441\u043e \u0442\u0435\u0436\u0438\u043d\u0430 \u043d\u0435 \u0435 \u043e\u043f\u0446\u0438\u0458\u0430, \u0430\u0435\u0440\u043e\u0431\u043d\u043e\u0442\u043e \u0438\u043b\u0438 <a rel=\"noreferrer noopener\" href=\"https:\/\/beyond.mk\/fitnesagol\/deset-pridobivki-od-aerobnoto-vezbanje\/\" target=\"_blank\">\u043a\u0430\u0440\u0434\u0438\u043e \u0432\u0435\u0436\u0431\u0430\u045a\u0435<\/a> \u0435 \u043e\u0434\u043b\u0438\u0447\u043d\u0430 \u0430\u043b\u0442\u0435\u0440\u043d\u0430\u0442\u0438\u0432\u0430. <a href=\"https:\/\/beyond.mk\/fitnesagol\/odenje-ili-trcanje-sto-e-podobro-za-vaseto-zdravje\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u041e\u0434\u0435\u045a\u0435\u0442\u043e, \u045f\u043e\u0433\u0438\u0440\u0430\u045a\u0435\u0442\u043e, \u0442\u0440\u0447\u0430\u045a\u0435\u0442\u043e<\/a>, \u0432\u043e\u0437\u0435\u045a\u0435\u0442\u043e \u0442\u043e\u0447\u0430\u043a \u0438 \u043f\u043b\u0438\u0432\u0430\u045a\u0435\u0442\u043e \u0441\u0435 \u043e\u0434\u043b\u0438\u0447\u043d\u0438 \u0438 \u0438\u043c\u0430\u0430\u0442 \u043e\u0433\u0440\u043e\u043c\u0435\u043d \u043f\u0440\u0438\u0434\u043e\u043d\u0435\u0441 \u0432\u043e \u0433\u0443\u0431\u0435\u045a\u0435\u0442\u043e \u043d\u0430 \u0442\u0435\u043b\u0435\u0441\u043d\u0430\u0442\u0430 \u0442\u0435\u0436\u0438\u043d\u0430 \u0438 \u043f\u043e\u0434\u043e\u0431\u0440\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u0437\u0434\u0440\u0430\u0432\u0458\u0435\u0442\u043e. <\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\" id=\"zaklucok\">\u0417\u0430\u043a\u043b\u0443\u0447\u043e\u043a<\/h2>\n\n\n\n<p>\u041a\u043e\u043d\u0441\u0443\u043b\u0442\u0430\u0446\u0438\u0458\u0430\u0442\u0430 \u0441\u043e \u0434\u043e\u043a\u0442\u043e\u0440 \u0438 \u043d\u0443\u0442\u0440\u0438\u0446\u0438\u043e\u043d\u0438\u0441\u0442 \u0435 \u043e\u0434 \u0441\u0443\u0448\u0442\u0438\u043d\u0441\u043a\u043e \u0437\u043d\u0430\u0447\u0435\u045a\u0435 \u043f\u0440\u0435\u0434 \u0437\u0430\u043f\u043e\u0447\u043d\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u043a\u0430\u043a\u0432\u0430 \u0431\u0438\u043b\u043e \u0434\u0438\u0435\u0442\u0430 \u0438\u043b\u0438 <a href=\"https:\/\/beyond.mk\/fitnesagol\/6-najdobri-vezbi-za-namaluvanje-na-tezinata\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0442\u0440\u0435\u043d\u0438\u043d\u0433 \u043f\u043b\u0430\u043d \u0437\u0430 \u0433\u0443\u0431\u0435\u045a\u0435 \u043d\u0430 \u0442\u0435\u0436\u0438\u043d\u0430<\/a>. \u0421\u043e \u0444\u043e\u043a\u0443\u0441\u0438\u0440\u0430\u045a\u0435 \u043d\u0430 \u043f\u043e\u0441\u0442\u0435\u043f\u0435\u043d\u043e \u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438\u0442\u0435, \u0431\u0430\u043b\u0430\u043d\u0441\u0438\u0440\u0430\u043d\u0430 \u0438\u0441\u0445\u0440\u0430\u043d\u0430 \u0431\u043e\u0433\u0430\u0442\u0430 \u0441\u043e \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438, \u0437\u0434\u0440\u0430\u0432\u0438 \u043c\u0430\u0441\u0442\u0438 \u0438 \u0437\u0435\u043b\u0435\u043d\u0447\u0443\u043a, \u043a\u0430\u043a\u043e \u0438 <a href=\"https:\/\/beyond.mk\/fitnesagol\/deset-pridobivki-od-redovno-vezbanje\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0440\u0435\u0434\u043e\u0432\u043d\u043e \u0432\u0435\u0436\u0431\u0430\u045a\u0435<\/a>, \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u0434\u043e\u043b\u0433\u043e\u0442\u0440\u0430\u0458\u043d\u0438 \u0438 \u0437\u0434\u0440\u0430\u0432\u0438 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438. \u0412\u0430\u0436\u043d\u043e \u0435 \u0434\u0430 \u0438\u0437\u0431\u0435\u0440\u0435\u0442\u0435 \u043c\u0435\u0442\u043e\u0434\u0438 \u043a\u043e\u0438 \u045c\u0435 \u0432\u0438 \u043e\u0432\u043e\u0437\u043c\u043e\u0436\u0430\u0442 \u043e\u0434\u0440\u0436\u043b\u0438\u0432\u0430 \u0438 \u0431\u0435\u0437\u0431\u0435\u0434\u043d\u0430 \u0437\u0430\u0433\u0443\u0431\u0430 \u043d\u0430 \u0442\u0435\u0436\u0438\u043d\u0430, \u043f\u0440\u0438 \u0448\u0442\u043e \u043d\u0435\u043c\u0430 \u0434\u0430 \u0447\u0443\u0432\u0441\u0442\u0432\u0443\u0432\u0430\u0442\u0435 \u0433\u043b\u0430\u0434 \u0438 \u0441\u0442\u0440\u0435\u0441.<\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u041d\u0430\u043f\u0438\u0448\u0430\u043d\u043e \u043e\u0434: \u0421\u0438\u043c\u043e\u043d \u0421. \u0417\u0430 \u0431\u0435\u0437\u0431\u0435\u0434\u043d\u043e \u0438 \u043e\u0434\u0440\u0436\u043b\u0438\u0432\u043e \u0433\u0443\u0431\u0435\u045a\u0435 \u043d\u0430 \u0442\u0435\u0436\u0438\u043d\u0430, \u043d\u0430\u0458\u0434\u043e\u0431\u0440\u043e \u0435 \u0434\u0430 \u0441\u0435 […]<\/p>\n","protected":false},"author":1,"featured_media":50,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[45,50,44,52,43,51,42,46,47,40,49,39,48,41],"class_list":["post-46","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-menadziranje-so-tezinata","tag-gubenje-na-visok-kilogrami","tag-jaglehidrati","tag-lesni-cekori-za-namaluvane-tezina","tag-masti","tag-namaluvanje-tezina","tag-proteini","tag-slabeenje","tag-46","tag-47","tag-40","tag-49","tag-39","tag-48","tag-41"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u0422\u0440\u0438 \u043b\u0435\u0441\u043d\u0438 \u0447\u0435\u043a\u043e\u0440\u0438 \u0437\u0430 \u0433\u0443\u0431\u0435\u045a\u0435 \u043d\u0430 \u0432\u0438\u0448\u043e\u043a\u043e\u0442 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438 - 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