{"id":422,"date":"2026-10-26T09:00:00","date_gmt":"2026-10-26T09:00:00","guid":{"rendered":"https:\/\/clinicanering.com\/blog\/?p=422"},"modified":"2026-10-18T22:38:58","modified_gmt":"2026-10-18T22:38:58","slug":"whey-protein-what-it-does-how-much-hi","status":"publish","type":"post","link":"https:\/\/clinicanering.com\/blog\/hi\/supplement-hindi\/whey-protein-what-it-does-how-much-hi\/","title":{"rendered":"\u0935\u094d\u0939\u0947 \u092a\u094d\u0930\u094b\u091f\u0940\u0928: \u0915\u093f\u0938 \u0915\u093e\u092e \u0915\u093e \u0939\u0948, \u0915\u093f\u0924\u0928\u093e \u0932\u0947\u0902 \u0914\u0930 \u0915\u094d\u092f\u093e \u092f\u0939 \u0928\u0941\u0915\u0938\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948"},"content":{"rendered":"<blockquote>\n<p><strong>\u092e\u0941\u0916\u094d\u092f \u092c\u093e\u0924\u0947\u0902<\/strong><\/p>\n<ul>\n<li>\u0935\u094d\u0939\u0947 \u0926\u0942\u0927 \u0915\u0947 \u092a\u093e\u0928\u0940 (\u0935\u094d\u0939\u0947) \u0938\u0947 \u092e\u093f\u0932\u0928\u0947 \u0935\u093e\u0932\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0939\u0948\u0964 \u092f\u0939 \u091c\u0932\u094d\u0926\u0940 \u092a\u091a\u0924\u093e \u0939\u0948 \u0914\u0930 \u0907\u0938\u092e\u0947\u0902 \u0932\u094d\u092f\u0942\u0938\u0940\u0928 \u092c\u0939\u0941\u0924 \u0939\u094b\u0924\u093e \u0939\u0948, \u0935\u0939 \u0905\u092e\u0940\u0928\u094b \u090f\u0938\u093f\u0921 \u091c\u094b \u092e\u0938\u0932 \u092e\u0947\u0902 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092c\u0928\u0928\u0947 \u0915\u0940 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e \u0915\u094b \u091a\u093e\u0932\u0942 \u0915\u0930\u0924\u093e \u0939\u0948 (Phillips, 2016)\u0964<\/li>\n<li>\u0938\u094d\u091f\u094d\u0930\u0947\u0902\u0925 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0915\u0947 \u0938\u093e\u0925 \u092f\u0939 \u0925\u094b\u0921\u093c\u093e \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0932\u0940\u0928 \u092e\u093e\u0938 \u0914\u0930 \u0924\u093e\u0915\u0924 \u092c\u0928\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u092b\u093c\u093e\u092f\u0926\u093e \u092e\u093e\u092e\u0942\u0932\u0940 \u0939\u0948 \u0914\u0930 \u0909\u092e\u094d\u0930 \u0915\u0947 \u0938\u093e\u0925 \u0918\u091f\u0924\u093e \u0939\u0948 (Li \u0914\u0930 Liu, 2019; Morton et al., 2018)\u0964<\/li>\n<li>\u0938\u092c\u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u092e\u093e\u092f\u0928\u0947 \u0926\u093f\u0928 \u0915\u093e \u0915\u0941\u0932 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0930\u0916\u0924\u093e \u0939\u0948: 1.4 \u0938\u0947 2.0 g \u092a\u094d\u0930\u0924\u093f \u0915\u093f\u0932\u094b, \u0914\u0930 \u0932\u0917\u092d\u0917 1.6 g \u092a\u094d\u0930\u0924\u093f \u0915\u093f\u0932\u094b \u0915\u0947 \u092c\u093e\u0926 \u0932\u0940\u0928 \u092e\u093e\u0938 \u0915\u093e \u092c\u0922\u093c\u0928\u093e \u0930\u0941\u0915 \u0917\u092f\u093e (J\u00e4ger et al., 2017; Morton et al., 2018)\u0964<\/li>\n<li>\u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0947 \u0938\u094d\u0935\u0938\u094d\u0925 \u0932\u094b\u0917\u094b\u0902 \u092e\u0947\u0902, 3.0 \u0938\u0947 4.4 g \u092a\u094d\u0930\u0924\u093f \u0915\u093f\u0932\u094b \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0935\u093e\u0932\u0940 \u0921\u093e\u0907\u091f \u0938\u0947 \u0915\u093f\u0921\u0928\u0940 \u0914\u0930 \u0932\u093f\u0935\u0930 \u0915\u0940 \u091c\u093e\u0901\u091a\u0947\u0902 \u0916\u0930\u093e\u092c \u0928\u0939\u0940\u0902 \u0939\u0941\u0908\u0902\u0964 \u0915\u094d\u0930\u094b\u0928\u093f\u0915 \u0915\u093f\u0921\u0928\u0940 \u0930\u094b\u0917 \u0935\u093e\u0932\u0947 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0928\u093f\u092f\u092e \u0905\u0932\u0917 \u0939\u0948 (Smoliga et al., 2023; KDIGO, 2024)\u0964<\/li>\n<\/ul>\n<\/blockquote>\n<p>\u0935\u094d\u0939\u0947 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0926\u0942\u0927 \u0915\u0947 \u0935\u094d\u0939\u0947 \u0915\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0939\u0948, \u092f\u093e\u0928\u0940 \u0935\u0939 \u0924\u0930\u0932 \u091c\u094b \u092a\u0928\u0940\u0930 \u092f\u093e \u091a\u0940\u091c\u093c \u092c\u0928\u093e\u0924\u0947 \u0938\u092e\u092f \u092c\u091a\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0947 \u091b\u093e\u0928\u0915\u0930 \u0914\u0930 \u0938\u0941\u0916\u093e\u0915\u0930 \u092a\u093e\u0909\u0921\u0930 \u092c\u0928\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u0926\u093f\u0928 \u0915\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0932\u0915\u094d\u0937\u094d\u092f \u092a\u0942\u0930\u093e \u0915\u0930\u0928\u0947 \u0915\u093e \u0906\u0938\u093e\u0928 \u0924\u0930\u0940\u0915\u093e \u0939\u0948 \u0914\u0930 \u092e\u0938\u0932 \u0915\u094b \u0926\u0942\u0938\u0930\u0947 \u0905\u091a\u094d\u091b\u0940 \u0915\u094d\u0935\u093e\u0932\u093f\u091f\u0940 \u0915\u0947 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u091c\u093f\u0924\u0928\u093e \u092f\u093e \u0909\u0938\u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0909\u0924\u094d\u0924\u0947\u091c\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u0905\u0938\u0930 \u0938\u094d\u091f\u094d\u0930\u0947\u0902\u0925 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0915\u0947 \u0938\u093e\u0925 \u0926\u093f\u0916\u0924\u093e \u0939\u0948, \u0914\u0930 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u092b\u093c\u093e\u092f\u0926\u093e \u0935\u093f\u091c\u094d\u091e\u093e\u092a\u0928\u094b\u0902 \u092e\u0947\u0902 \u092c\u0924\u093e\u090f \u0917\u090f \u0938\u0947 \u0915\u092e \u0939\u0948\u0964<\/p>\n<h2>\u0935\u094d\u0939\u0947 \u0915\u0947 \u092a\u094d\u0930\u0915\u093e\u0930, \u092a\u093e\u091a\u0928 \u0914\u0930 \u0905\u0935\u0936\u094b\u0937\u0923<\/h2>\n<p>\u0939\u0930 \u0935\u094d\u0939\u0947 \u0926\u0942\u0927 \u0915\u0947 \u0935\u094d\u0939\u0947 \u0938\u0947 \u092c\u0928\u0924\u093e \u0939\u0948, \u0914\u0930 \u090f\u0915 \u092a\u094d\u0930\u0915\u093e\u0930 \u0938\u0947 \u0926\u0942\u0938\u0930\u0947 \u092e\u0947\u0902 \u092b\u093c\u0930\u094d\u0915 \u092f\u0939 \u0939\u0948 \u0915\u093f \u0909\u0938\u0947 \u0915\u093f\u0924\u0928\u093e \u091b\u093e\u0928\u093e \u0917\u092f\u093e\u0964 \u0915\u0949\u0928\u094d\u0938\u0902\u091f\u094d\u0930\u0947\u091f \u0915\u092e \u091a\u0930\u0923\u094b\u0902 \u0938\u0947 \u0917\u0941\u091c\u093c\u0930\u0924\u093e \u0939\u0948 \u0914\u0930 \u0907\u0938\u092e\u0947\u0902 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0932\u0948\u0915\u094d\u091f\u094b\u091c\u093c \u0914\u0930 \u092b\u093c\u0948\u091f \u092c\u091a\u0924\u093e \u0939\u0948\u0964 \u0906\u0907\u0938\u094b\u0932\u0947\u091f \u0915\u094b \u0924\u092c \u0924\u0915 \u091b\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948 \u091c\u092c \u0924\u0915 \u0932\u0917\u092d\u0917 \u0938\u093f\u0930\u094d\u092b\u093c \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092c\u091a\u0947, \u0907\u0938\u0932\u093f\u090f \u0932\u0948\u0915\u094d\u091f\u094b\u091c\u093c \u0907\u0928\u091f\u0949\u0932\u0930\u0947\u0902\u0938 \u0935\u093e\u0932\u0947 \u0932\u094b\u0917 \u0907\u0938\u0947 \u0905\u0915\u094d\u0938\u0930 \u0938\u0939 \u0932\u0947\u0924\u0947 \u0939\u0948\u0902 (Hoffman \u0914\u0930 Falvo, 2004)\u0964 \u0939\u093e\u0907\u0921\u094d\u0930\u094b\u0932\u093e\u0907\u091c\u093c\u0947\u091f \u0935\u0939 \u0915\u0949\u0928\u094d\u0938\u0902\u091f\u094d\u0930\u0947\u091f \u092f\u093e \u0906\u0907\u0938\u094b\u0932\u0947\u091f \u0939\u0948 \u091c\u094b \u092a\u0939\u0932\u0947 \u0938\u0947 \u091b\u094b\u091f\u0947 \u091f\u0941\u0915\u0921\u093c\u094b\u0902 \u092e\u0947\u0902 \u0924\u094b\u0921\u093c\u093e \u0939\u0941\u0906 \u0906\u0924\u093e \u0939\u0948, \u091c\u0948\u0938\u0947 \u0906\u0927\u093e \u092a\u091a\u093e \u0939\u0941\u0906 \u0939\u094b\u0964 \u0928\u0947\u091f\u093f\u0935 \u0935\u094d\u0939\u0947 \u0938\u0940\u0927\u0947 \u0926\u0942\u0927 \u0938\u0947 \u092e\u093e\u0907\u0915\u094d\u0930\u094b\u092b\u093c\u093f\u0932\u094d\u091f\u094d\u0930\u0947\u0936\u0928 \u0915\u0947 \u091c\u093c\u0930\u093f\u090f \u0928\u093f\u0915\u093e\u0932\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u091a\u0940\u091c\u093c \u092c\u0928\u093e\u0928\u0947 \u0915\u0940 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e \u0914\u0930 \u0909\u0938\u092e\u0947\u0902 \u0939\u094b\u0928\u0947 \u0935\u093e\u0932\u0940 \u0917\u0930\u094d\u092e\u0940 \u0938\u0947 \u0917\u0941\u091c\u093c\u0930\u0947 \u092c\u093f\u0928\u093e (Kim et al., 2023)\u0964<\/p>\n<table>\n<thead>\n<tr>\n<th>\u092a\u094d\u0930\u0915\u093e\u0930<\/th>\n<th>\u092a\u094d\u0930\u094b\u091f\u0940\u0928<\/th>\n<th>\u0932\u0948\u0915\u094d\u091f\u094b\u091c\u093c<\/th>\n<th>\u092b\u093c\u0948\u091f<\/th>\n<th>\u0905\u0935\u0936\u094b\u0937\u0923 \u0915\u0940 \u0930\u092b\u093c\u094d\u0924\u093e\u0930<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>\u0915\u0949\u0928\u094d\u0938\u0902\u091f\u094d\u0930\u0947\u091f<\/td>\n<td>25 \u0938\u0947 89%<\/td>\n<td>10 \u0938\u0947 55%<\/td>\n<td>2 \u0938\u0947 10%<\/td>\n<td>\u0924\u0947\u091c\u093c<\/td>\n<\/tr>\n<tr>\n<td>\u0906\u0907\u0938\u094b\u0932\u0947\u091f<\/td>\n<td>90% \u092f\u093e \u091c\u093c\u094d\u092f\u093e\u0926\u093e<\/td>\n<td>\u0932\u0917\u092d\u0917 0.5%<\/td>\n<td>\u0932\u0917\u092d\u0917 0.5%<\/td>\n<td>\u0924\u0947\u091c\u093c<\/td>\n<\/tr>\n<tr>\n<td>\u0939\u093e\u0907\u0921\u094d\u0930\u094b\u0932\u093e\u0907\u091c\u093c\u0947\u091f<\/td>\n<td>\u092e\u0942\u0932 \u0935\u094d\u0939\u0947 \u092a\u0930 \u0928\u093f\u0930\u094d\u092d\u0930<\/td>\n<td>\u092e\u0942\u0932 \u0935\u094d\u0939\u0947 \u092a\u0930 \u0928\u093f\u0930\u094d\u092d\u0930<\/td>\n<td>\u092e\u0942\u0932 \u0935\u094d\u0939\u0947 \u092a\u0930 \u0928\u093f\u0930\u094d\u092d\u0930<\/td>\n<td>\u092a\u0942\u0930\u0947 \u0935\u094d\u0939\u0947 \u091c\u0948\u0938\u0940<\/td>\n<\/tr>\n<tr>\n<td>\u0928\u0947\u091f\u093f\u0935<\/td>\n<td>\u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u092e\u0947\u0902 \u0921\u0947\u091f\u093e \u0928\u0939\u0940\u0902<\/td>\n<td>\u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u092e\u0947\u0902 \u0921\u0947\u091f\u093e \u0928\u0939\u0940\u0902<\/td>\n<td>\u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u092e\u0947\u0902 \u0921\u0947\u091f\u093e \u0928\u0939\u0940\u0902<\/td>\n<td>\u0924\u0947\u091c\u093c, \u0915\u0949\u0928\u094d\u0938\u0902\u091f\u094d\u0930\u0947\u091f \u0938\u0947 \u090a\u0901\u091a\u0947 \u0932\u094d\u092f\u0942\u0938\u0940\u0928 \u092a\u0940\u0915 \u0915\u0947 \u0938\u093e\u0925<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\u0938\u094d\u0930\u094b\u0924: \u0915\u0949\u0928\u094d\u0938\u0902\u091f\u094d\u0930\u0947\u091f \u0914\u0930 \u0906\u0907\u0938\u094b\u0932\u0947\u091f \u0915\u0940 \u092c\u0928\u093e\u0935\u091f, Hoffman \u0914\u0930 Falvo (2004); \u0905\u0935\u0936\u094b\u0937\u0923, Boirie et al. (1997), Calbet \u0914\u0930 Holst (2004) \u0914\u0930 Hamarsland et al. (2019)\u0964 \u0932\u0947\u092c\u0932 \u092a\u0930 \u0932\u093f\u0916\u093e \u0939\u094b\u0924\u093e \u0939\u0948 \u0915\u093f \u0939\u0930 \u0938\u0930\u094d\u0935\u093f\u0902\u0917 \u092e\u0947\u0902 \u0915\u093f\u0924\u0928\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0939\u0948, \u0914\u0930 \u092c\u094d\u0930\u093e\u0902\u0921 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u092f\u0939\u0940 \u0928\u0902\u092c\u0930 \u0926\u0947\u0916\u0928\u0947 \u0932\u093e\u092f\u0915 \u0939\u0948\u0964<\/p>\n<h3>\u092a\u093e\u091a\u0928 \u0915\u093e \u0938\u092e\u092f<\/h3>\n<p>\u092a\u093e\u091a\u0928 \u092a\u0947\u091f \u092e\u0947\u0902 \u0936\u0941\u0930\u0942 \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u090f\u0915 \u0938\u094d\u091f\u0921\u0940 \u092e\u0947\u0902 6 \u092a\u0941\u0930\u0941\u0937\u094b\u0902 \u0915\u094b \u0928\u0932\u0940 \u0938\u0947, \u0938\u0940\u0927\u0947 \u092a\u0947\u091f \u092e\u0947\u0902, \u092c\u0930\u093e\u092c\u0930 \u0928\u093e\u0907\u091f\u094d\u0930\u094b\u091c\u0928 \u0935\u093e\u0932\u0947 600 mL \u0918\u094b\u0932 \u0926\u093f\u090f \u0917\u090f\u0964 \u0932\u0917\u092d\u0917 20 \u092e\u093f\u0928\u091f \u092e\u0947\u0902 \u0906\u0927\u093e \u0939\u093f\u0938\u094d\u0938\u093e \u092a\u0947\u091f \u0938\u0947 \u0928\u093f\u0915\u0932 \u0917\u092f\u093e, \u0914\u0930 \u0935\u094d\u0939\u0947, \u0915\u0947\u0938\u0940\u0928 \u0914\u0930 \u0907\u0928\u0915\u0947 \u0939\u093e\u0907\u0921\u094d\u0930\u094b\u0932\u093e\u0907\u091c\u093c\u094d\u0921 \u0930\u0942\u092a\u094b\u0902 \u092e\u0947\u0902 \u0915\u094b\u0908 \u092b\u093c\u0930\u094d\u0915 \u0928\u0939\u0940\u0902 \u0925\u093e\u0964 \u092b\u093c\u0930\u094d\u0915 \u092c\u093e\u0926 \u092e\u0947\u0902 \u0906\u0902\u0924\u094b\u0902 \u092e\u0947\u0902 \u0926\u093f\u0916\u093e, \u091c\u0939\u093e\u0901 \u092a\u0942\u0930\u093e \u0915\u0947\u0938\u0940\u0928 \u092c\u093e\u0915\u0940 \u0924\u0940\u0928\u094b\u0902 \u0938\u0947 \u0927\u0940\u0930\u0947 \u0905\u0935\u0936\u094b\u0937\u093f\u0924 \u0939\u0941\u0906 (Calbet \u0914\u0930 Holst, 2004)\u0964<\/p>\n<table>\n<thead>\n<tr>\n<th>\u0918\u094b\u0932<\/th>\n<th>\u0906\u0927\u093e \u0939\u093f\u0938\u094d\u0938\u093e \u092a\u0947\u091f \u0938\u0947 \u0928\u093f\u0915\u0932\u0928\u0947 \u0915\u093e \u0938\u092e\u092f<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>\u092a\u0942\u0930\u093e \u0935\u094d\u0939\u0947<\/td>\n<td>19.4 \u092e\u093f\u0928\u091f<\/td>\n<\/tr>\n<tr>\n<td>\u0939\u093e\u0907\u0921\u094d\u0930\u094b\u0932\u093e\u0907\u091c\u093c\u094d\u0921 \u0935\u094d\u0939\u0947<\/td>\n<td>21.4 \u092e\u093f\u0928\u091f<\/td>\n<\/tr>\n<tr>\n<td>\u092a\u0942\u0930\u093e \u0915\u0947\u0938\u0940\u0928<\/td>\n<td>18.0 \u092e\u093f\u0928\u091f<\/td>\n<\/tr>\n<tr>\n<td>\u0939\u093e\u0907\u0921\u094d\u0930\u094b\u0932\u093e\u0907\u091c\u093c\u094d\u0921 \u0915\u0947\u0938\u0940\u0928<\/td>\n<td>19.3 \u092e\u093f\u0928\u091f<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\u0938\u094d\u0930\u094b\u0924: Calbet \u0914\u0930 Holst (2004)\u0964<\/p>\n<p>\u091c\u092c \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092e\u0941\u0901\u0939 \u0938\u0947 \u0914\u0930 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0921\u094b\u091c\u093c \u092e\u0947\u0902 \u0932\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0924\u094b \u0915\u0947\u0938\u0940\u0928 \u092a\u0940\u091b\u0947 \u0930\u0939 \u091c\u093e\u0924\u093e \u0939\u0948\u0964 35 \u0935\u0949\u0932\u0902\u091f\u093f\u092f\u0930 \u0935\u093e\u0932\u0940 \u090f\u0915 \u0938\u094d\u091f\u0921\u0940 \u092e\u0947\u0902, \u0935\u094d\u0939\u0947 \u0915\u0947 \u092e\u0941\u0916\u094d\u092f \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092c\u0940\u091f\u093e-\u0932\u0948\u0915\u094d\u091f\u094b\u0917\u094d\u0932\u094b\u092c\u0941\u0932\u093f\u0928 \u0915\u0940 \u090a\u0901\u091a\u0940 \u0921\u094b\u091c\u093c \u092a\u0940\u0928\u0947 \u0915\u0947 \u090f\u0915 \u0918\u0902\u091f\u0947 \u092c\u093e\u0926, 71% \u0924\u0930\u0932 \u091c\u0947\u091c\u0941\u0928\u092e \u0938\u0947 \u0917\u0941\u091c\u093c\u0930 \u091a\u0941\u0915\u093e \u0925\u093e, \u091c\u094b \u0921\u094d\u092f\u0942\u0921\u0947\u0928\u092e \u0915\u0947 \u0920\u0940\u0915 \u092c\u093e\u0926 \u0906\u0902\u0924 \u0915\u093e \u0939\u093f\u0938\u094d\u0938\u093e \u0939\u0948\u0964 \u0915\u0947\u0938\u0940\u0928 \u0915\u0940 \u090a\u0901\u091a\u0940 \u0921\u094b\u091c\u093c \u0915\u0947 \u0938\u093e\u0925 \u092f\u0939 \u0938\u093f\u0930\u094d\u092b\u093c 38% \u0925\u093e (Mah\u00e9 et al., 1996)\u0964<\/p>\n<h3>\u0905\u0935\u0936\u094b\u0937\u0923 \u0915\u093e \u0938\u092e\u092f<\/h3>\n<p>\u0935\u094d\u0939\u0947 \u0915\u094b \u0924\u0947\u091c\u093c \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0939\u093e \u091c\u093e\u0924\u093e \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u092f\u0939 \u0918\u0941\u0932\u0928\u0936\u0940\u0932 \u0939\u0948 \u0914\u0930 \u092a\u0947\u091f \u0938\u0947 \u091c\u0932\u094d\u0926\u0940 \u0928\u093f\u0915\u0932\u0924\u093e \u0939\u0948\u0964 \u092e\u0941\u0901\u0939 \u0938\u0947 \u0932\u0947\u0928\u0947 \u092a\u0930 \u0926\u0942\u0927 \u0915\u093e \u0926\u0942\u0938\u0930\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928, \u0915\u0947\u0938\u0940\u0928, \u092a\u0947\u091f \u092e\u0947\u0902 \u091c\u092e \u091c\u093e\u0924\u093e \u0939\u0948 \u0914\u0930 \u0927\u0940\u0930\u0947 \u0916\u093e\u0932\u0940 \u0939\u094b\u0924\u093e \u0939\u0948 (Boirie et al., 1997; Mah\u00e9 et al., 1996)\u0964 \u0926\u094b\u0928\u094b\u0902 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u094b \u092e\u093e\u0930\u094d\u0915 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0940 \u0915\u094d\u0932\u093e\u0938\u093f\u0915 \u0938\u094d\u091f\u0921\u0940 \u092e\u0947\u0902, \u0905\u092e\u0940\u0928\u094b \u090f\u0938\u093f\u0921 \u0932\u0917\u092d\u0917 20 \u092e\u093f\u0928\u091f \u092e\u0947\u0902 \u0916\u0942\u0928 \u092e\u0947\u0902 \u0926\u093f\u0916\u0928\u0947 \u0932\u0917\u0947\u0964 \u0935\u094d\u0939\u0947 \u0915\u0947 \u0938\u093e\u0925, \u0916\u0942\u0928 \u092e\u0947\u0902 \u0932\u094d\u092f\u0942\u0938\u0940\u0928 \u0915\u093e \u0906\u0928\u093e \u0932\u0917\u092d\u0917 80 \u092e\u093f\u0928\u091f \u092a\u0930 \u0938\u092c\u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0925\u093e\u0964 \u092f\u0939 \u0932\u0939\u0930 4 \u0938\u0947 5 \u0918\u0902\u091f\u0947 \u091a\u0932\u0940 \u0914\u0930 \u0932\u0917\u092d\u0917 6 \u0918\u0902\u091f\u0947 \u092e\u0947\u0902 \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0939\u094b \u0917\u0908\u0964 \u0915\u0947\u0938\u0940\u0928 \u0915\u0947 \u0938\u093e\u0925 \u092c\u0922\u093c\u0924 \u0915\u092e \u0925\u0940 \u0914\u0930 6 \u0938\u0947 7 \u0918\u0902\u091f\u0947 \u090f\u0915 \u0938\u092e\u093e\u0928 \u0938\u094d\u0924\u0930 \u092a\u0930 \u0930\u0939\u0940 (Boirie et al., 1997)\u0964<\/p>\n<p>\u0907\u0938\u0940 \u0938\u094d\u091f\u0921\u0940 \u092e\u0947\u0902, \u0916\u093e\u0928\u0947 \u0915\u0947 \u092c\u093e\u0926 \u0935\u094d\u0939\u0947 \u0928\u0947 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092c\u0928\u0928\u0947 \u0915\u094b \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u092c\u0922\u093c\u093e\u092f\u093e (68%, \u091c\u092c\u0915\u093f \u0915\u0947\u0938\u0940\u0928 \u0938\u0947 31%)\u0964 \u0935\u0939\u0940\u0902 \u0915\u0947\u0938\u0940\u0928 \u0928\u0947 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 \u091f\u0942\u091f\u0928\u0947 \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u0930\u094b\u0915\u093e, \u0914\u0930 7 \u0918\u0902\u091f\u0947 \u0915\u0947 \u0939\u093f\u0938\u093e\u092c \u092e\u0947\u0902 \u0915\u0941\u0932 \u0938\u0902\u0924\u0941\u0932\u0928 \u0909\u0938\u0915\u0947 \u0938\u093e\u0925 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0905\u091a\u094d\u091b\u093e \u0930\u0939\u093e (Boirie et al., 1997)\u0964 \u0907\u0938\u0940\u0932\u093f\u090f 30 \u0938\u0947 40 g \u0915\u0947\u0938\u0940\u0928 \u0938\u094b\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 \u0915\u0947 \u0935\u093f\u0915\u0932\u094d\u092a \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0906\u0924\u093e \u0939\u0948 (J\u00e4ger et al., 2017)\u0964<\/p>\n<p>\u0935\u094d\u0939\u0947 \u0915\u0947 \u092a\u094d\u0930\u0915\u093e\u0930\u094b\u0902 \u0915\u0947 \u092c\u0940\u091a \u0930\u092b\u093c\u094d\u0924\u093e\u0930 \u0915\u0940 \u0938\u0940\u0927\u0940 \u0924\u0941\u0932\u0928\u093e \u0915\u092e \u0939\u0941\u0908 \u0939\u0948\u0964 \u0907\u0938 \u0932\u0947\u0916 \u0915\u0940 \u0915\u093f\u0938\u0940 \u0938\u094d\u091f\u0921\u0940 \u0928\u0947 \u0907\u0902\u0938\u093e\u0928\u094b\u0902 \u092e\u0947\u0902 \u0915\u0949\u0928\u094d\u0938\u0902\u091f\u094d\u0930\u0947\u091f \u0914\u0930 \u0906\u0907\u0938\u094b\u0932\u0947\u091f \u0915\u0947 \u0905\u0935\u0936\u094b\u0937\u0923 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u0928\u0939\u0940\u0902 \u0915\u0940\u0964 \u0928\u0932\u0940 \u0935\u093e\u0932\u0940 \u0938\u094d\u091f\u0921\u0940 \u092e\u0947\u0902, \u0939\u093e\u0907\u0921\u094d\u0930\u094b\u0932\u093e\u0907\u091c\u093c\u094d\u0921 \u0935\u094d\u0939\u0947 \u092a\u0947\u091f \u0938\u0947 \u0909\u0938\u0940 \u0930\u092b\u093c\u094d\u0924\u093e\u0930 \u0938\u0947 \u0928\u093f\u0915\u0932\u093e \u0914\u0930 \u0905\u0935\u0936\u094b\u0937\u093f\u0924 \u0939\u0941\u0906 \u091c\u093f\u0938\u0938\u0947 \u092a\u0942\u0930\u093e \u0935\u094d\u0939\u0947 (Calbet \u0914\u0930 Holst, 2004)\u0964 \u0915\u0947\u0938\u0940\u0928 \u092e\u0947\u0902, \u092c\u0941\u091c\u093c\u0941\u0930\u094d\u0917\u094b\u0902 \u092a\u0930 \u090f\u0915 \u0938\u094d\u091f\u0921\u0940 \u092e\u0947\u0902 \u0939\u093e\u0907\u0921\u094d\u0930\u094b\u0932\u093e\u0907\u091c\u093c\u094d\u0921 \u0930\u0942\u092a \u092a\u0942\u0930\u0947 \u0915\u0947\u0938\u0940\u0928 \u0938\u0947 27% \u0924\u0947\u091c\u093c\u0940 \u0938\u0947 \u0916\u0942\u0928 \u092e\u0947\u0902 \u092a\u0939\u0941\u0901\u091a\u093e (Koopman et al., 2009)\u0964 \u091a\u0942\u0939\u094b\u0902 \u092e\u0947\u0902, \u0939\u093e\u0907\u0921\u094d\u0930\u094b\u0932\u093e\u0907\u091c\u093c\u094d\u0921 \u0935\u094d\u0939\u0947 \u0928\u0947 \u092a\u0942\u0930\u0947 \u0935\u094d\u0939\u0947 \u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u092e\u0938\u0932 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092c\u0928\u093e\u092f\u093e, \u0916\u093e\u0938\u0915\u0930 \u0915\u092e \u0921\u094b\u091c\u093c \u092e\u0947\u0902 (Nakayama et al., 2019)\u0964<\/p>\n<p>\u092c\u0941\u091c\u093c\u0941\u0930\u094d\u0917\u094b\u0902 \u092a\u0930 \u090f\u0915 \u0938\u094d\u091f\u0921\u0940 \u092e\u0947\u0902 \u0928\u0947\u091f\u093f\u0935 \u0935\u094d\u0939\u0947 \u0928\u0947 \u0916\u0942\u0928 \u092e\u0947\u0902 \u0932\u094d\u092f\u0942\u0938\u0940\u0928 \u0915\u0949\u0928\u094d\u0938\u0902\u091f\u094d\u0930\u0947\u091f \u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u092c\u0922\u093c\u093e\u092f\u093e, \u0932\u0947\u0915\u093f\u0928 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0915\u0947 \u092c\u093e\u0926 \u092e\u0938\u0932 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092c\u0928\u0928\u093e \u0926\u094b\u0928\u094b\u0902 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 \u092c\u0930\u093e\u092c\u0930 \u0930\u0939\u093e (Hamarsland et al., 2019)\u0964 \u091a\u0942\u0939\u094b\u0902 \u092e\u0947\u0902, \u0928\u0947\u091f\u093f\u0935 \u0928\u0947 \u0906\u092e \u0935\u094d\u0939\u0947 \u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0924\u093e\u0915\u0924 \u0914\u0930 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u092e\u0938\u0932 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0926\u093f\u092f\u093e (Kim et al., 2023)\u0964 2026 \u0915\u0940 \u0928\u0947\u091f\u0935\u0930\u094d\u0915 \u092e\u0947\u091f\u093e-\u090f\u0928\u093e\u0932\u093f\u0938\u093f\u0938 \u092e\u0947\u0902 \u092f\u0939 \u0930\u0948\u0902\u0915\u093f\u0902\u0917 \u092e\u0947\u0902 \u0938\u092c\u0938\u0947 \u090a\u092a\u0930 \u0906\u092f\u093e, \u0932\u0947\u0915\u093f\u0928 \u092c\u093f\u0928\u093e \u0906\u0901\u0915\u0921\u093c\u094b\u0902 \u0915\u0947 \u0939\u093f\u0938\u093e\u092c \u0938\u0947 \u0938\u093e\u092b\u093c \u0905\u0938\u0930 \u0915\u0947, \u091c\u094b \u0938\u093f\u0930\u094d\u092b\u093c \u0906\u092e \u0935\u094d\u0939\u0947 \u092e\u0947\u0902 \u0925\u093e (Bischof et al., 2026)\u0964<\/p>\n<p>\u091a\u0941\u0928\u0924\u0947 \u0938\u092e\u092f, \u0905\u0938\u0932 \u092c\u093e\u0924 \u0938\u0939\u0928 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0915\u094d\u0937\u092e\u0924\u093e \u0914\u0930 \u0915\u0940\u092e\u0924 \u0939\u0948\u0964 \u0905\u0917\u0930 \u0932\u0948\u0915\u094d\u091f\u094b\u091c\u093c \u0906\u092a\u0915\u094b \u0938\u0942\u091f \u0928\u0939\u0940\u0902 \u0915\u0930\u0924\u093e, \u0924\u094b \u0906\u0907\u0938\u094b\u0932\u0947\u091f \u092c\u0947\u0939\u0924\u0930 \u0939\u0948\u0964 \u0905\u0917\u0930 \u0932\u0948\u0915\u094d\u091f\u094b\u091c\u093c \u0938\u0947 \u0926\u093f\u0915\u094d\u0915\u0924 \u0928\u0939\u0940\u0902 \u0939\u0948, \u0924\u094b \u0915\u0949\u0928\u094d\u0938\u0902\u091f\u094d\u0930\u0947\u091f \u0920\u0940\u0915 \u0939\u0948, \u091c\u094b \u0906\u092e\u0924\u094c\u0930 \u092a\u0930 \u0938\u0938\u094d\u0924\u093e \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u0939\u093e\u0907\u0921\u094d\u0930\u094b\u0932\u093e\u0907\u091c\u093c\u0947\u091f \u0914\u0930 \u0928\u0947\u091f\u093f\u0935 \u0905\u0915\u094d\u0938\u0930 \u092e\u0939\u0901\u0917\u0947 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u0914\u0930 \u0907\u0902\u0938\u093e\u0928\u094b\u0902 \u092e\u0947\u0902 \u092e\u0938\u0932 \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u0909\u0928\u0915\u093e \u092b\u093c\u093e\u092f\u0926\u093e \u0905\u092d\u0940 \u0926\u093f\u0916\u093e\u092f\u093e \u0928\u0939\u0940\u0902 \u0917\u092f\u093e \u0939\u0948\u0964<\/p>\n<h2>\u0935\u094d\u0939\u0947 \u092e\u0938\u0932 \u092e\u0947\u0902 \u0915\u0948\u0938\u0947 \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948<\/h2>\n<p>\u092e\u0938\u0932 \u0924\u092c \u092c\u0922\u093c\u0924\u0940 \u0939\u0948 \u091c\u092c \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092c\u0928\u0928\u093e \u0909\u0938\u0915\u0947 \u091f\u0942\u091f\u0928\u0947 \u0938\u0947 \u0906\u0917\u0947 \u0928\u093f\u0915\u0932 \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u0926\u094b \u0909\u0924\u094d\u0924\u0947\u091c\u0928\u093e\u0913\u0902 \u0915\u0947 \u091c\u0941\u0921\u093c\u0928\u0947 \u092a\u0930 \u0928\u093f\u0930\u094d\u092d\u0930 \u0915\u0930\u0924\u093e \u0939\u0948, \u0938\u094d\u091f\u094d\u0930\u0947\u0902\u0925 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0914\u0930 \u0916\u093e\u0928\u0947 \u0915\u0947 \u092c\u093e\u0926 \u0916\u0942\u0928 \u092e\u0947\u0902 \u0905\u092e\u0940\u0928\u094b \u090f\u0938\u093f\u0921 \u0915\u093e \u092a\u0939\u0941\u0901\u091a\u0928\u093e (Phillips, 2014)\u0964 \u092e\u0941\u0916\u094d\u092f \u091f\u094d\u0930\u093f\u0917\u0930 \u0932\u094d\u092f\u0942\u0938\u0940\u0928 \u0939\u0948\u0964 \u092f\u0939 Sestrin2 \u0928\u093e\u092e \u0915\u0947 \u090f\u0915 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u0947 \u091c\u0941\u0921\u093c\u0924\u093e \u0939\u0948, \u091c\u094b mTORC1 \u0930\u093e\u0938\u094d\u0924\u0947 \u0915\u094b \u0916\u094b\u0932\u0924\u093e \u0939\u0948 \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092c\u0928\u0928\u0947 \u0915\u0940 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e \u0936\u0941\u0930\u0942 \u0915\u0930 \u0926\u0947\u0924\u093e \u0939\u0948 (Phillips, 2016)\u0964<\/p>\n<p>\u091c\u094b \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u091c\u0932\u094d\u0926\u0940 \u092a\u091a\u0924\u093e \u0939\u0948 \u0914\u0930 \u091c\u093f\u0938\u092e\u0947\u0902 \u0915\u093e\u092b\u093c\u0940 \u0932\u094d\u092f\u0942\u0938\u0940\u0928 \u0939\u0948, \u0935\u0939 \u092e\u0938\u0932 \u0915\u0947 \u0905\u0902\u0926\u0930 \u0932\u094d\u092f\u0942\u0938\u0940\u0928 \u0915\u094b \u0924\u0947\u091c\u093c\u0940 \u0938\u0947 \u090a\u0901\u091a\u093e \u0932\u0947 \u091c\u093e\u0924\u093e \u0939\u0948, \u090f\u0915 \u0938\u0940\u092e\u093e \u092a\u093e\u0930 \u0915\u0930\u0924\u093e \u0939\u0948 \u0914\u0930 \u092c\u0921\u093c\u0940 \u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e \u0926\u0947\u0924\u093e \u0939\u0948\u0964 \u0927\u0940\u092e\u093e \u092f\u093e \u0915\u092e \u0932\u094d\u092f\u0942\u0938\u0940\u0928 \u0935\u093e\u0932\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0925\u094b\u0921\u093c\u093e \u0939\u0940 \u092c\u0922\u093c\u0924\u093e \u0939\u0948 \u0914\u0930 \u0909\u0938 \u0938\u0940\u092e\u093e \u0938\u0947 \u0928\u0940\u091a\u0947 \u0930\u0939\u0924\u093e \u0939\u0948 (Phillips, 2016)\u0964 \u092c\u0941\u091c\u093c\u0941\u0930\u094d\u0917\u094b\u0902 \u092e\u0947\u0902 \u092f\u0939 \u0938\u0940\u092e\u093e \u090a\u0901\u091a\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948, \u0914\u0930 \u0909\u0928\u094d\u0939\u0947\u0902 \u0935\u0939\u0940 \u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e \u092a\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0939\u0930 \u0916\u093e\u0928\u0947 \u092e\u0947\u0902 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u091a\u093e\u0939\u093f\u090f (Phillips, 2016)\u0964<\/p>\n<figure><img loading=\"lazy\" decoding=\"async\" src=\"\/blog\/wp-content\/uploads\/whey-phillips-2016-figura-1.webp\" alt=\"Phillips 2016 \u0915\u093e \u092e\u0942\u0932 \u091a\u093f\u0924\u094d\u0930: \u090a\u092a\u0930 \u0915\u0947 \u0939\u093f\u0938\u094d\u0938\u0947 \u092e\u0947\u0902, \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0932\u094d\u092f\u0942\u0938\u0940\u0928 \u0914\u0930 \u0924\u0947\u091c\u093c \u092a\u093e\u091a\u0928 \u0935\u093e\u0932\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092e\u0938\u0932 \u0915\u0947 \u0905\u0902\u0926\u0930 \u0932\u094d\u092f\u0942\u0938\u0940\u0928 \u0915\u094b \u0932\u094d\u092f\u0942\u0938\u0940\u0928 \u0915\u0940 \u0938\u0940\u092e\u093e \u0938\u0947 \u090a\u092a\u0930 \u0932\u0947 \u091c\u093e\u0924\u093e \u0939\u0948; \u0928\u0940\u091a\u0947 \u0915\u0947 \u0939\u093f\u0938\u094d\u0938\u0947 \u092e\u0947\u0902, \u092f\u0939 \u092e\u0938\u0932 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092c\u0928\u0928\u0947 \u0915\u0940 \u0938\u092c\u0938\u0947 \u092c\u0921\u093c\u0940 \u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e \u0926\u0947\u0924\u093e \u0939\u0948\" width=\"358\" height=\"494\"><figcaption>Phillips (2016) \u0915\u093e \u091a\u093f\u0924\u094d\u0930 1\u0964 \u090a\u092a\u0930, \u0924\u0940\u0928 \u0905\u0932\u0917 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 \u092c\u093e\u0926 \u092e\u0938\u0932 \u0915\u0947 \u0905\u0902\u0926\u0930 \u0932\u094d\u092f\u0942\u0938\u0940\u0928 (Intracellular [Leu]), \u0932\u094d\u092f\u0942\u0938\u0940\u0928 \u0915\u0940 \u0938\u0940\u092e\u093e \u0935\u093e\u0932\u0940 \u092a\u091f\u094d\u091f\u0940 (leucine threshold) \u0915\u0947 \u0938\u093e\u0925\u0964 \u0928\u0940\u091a\u0947, \u0939\u0930 \u090f\u0915 \u0915\u0940 \u092e\u0938\u0932 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092c\u0928\u0928\u0947 \u0915\u0940 \u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e (MPS response)\u0964 Phillips SM, Nutr Metab 2016;13:64 \u0938\u0947, CC BY 4.0 \u0932\u093e\u0907\u0938\u0947\u0902\u0938 \u0915\u0947 \u0924\u0939\u0924\u0964<\/figcaption><\/figure>\n<h3>\u0926\u0942\u0938\u0930\u0947 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u0947 \u0935\u094d\u0939\u0947 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e<\/h3>\n<p>\u0935\u094d\u0939\u0947 \u090f\u0915 \u0924\u0947\u091c\u093c \u0914\u0930 \u0932\u094d\u092f\u0942\u0938\u0940\u0928 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0939\u0948\u0964 \u091c\u0935\u093e\u0928 \u092a\u0941\u0930\u0941\u0937\u094b\u0902 \u092a\u0930 \u090f\u0915 \u0938\u094d\u091f\u0921\u0940 \u092e\u0947\u0902, \u0939\u0930 \u0917\u094d\u0930\u0941\u092a \u092e\u0947\u0902 \u091b\u0939, \u0939\u0930 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0928\u0947 \u092c\u0930\u093e\u092c\u0930 \u091c\u093c\u0930\u0942\u0930\u0940 \u0905\u092e\u0940\u0928\u094b \u090f\u0938\u093f\u0921 (10 g) \u0935\u093e\u0932\u093e \u0921\u094d\u0930\u093f\u0902\u0915 \u092a\u093f\u092f\u093e, \u091c\u094b \u0939\u093e\u0907\u0921\u094d\u0930\u094b\u0932\u093e\u0907\u091c\u093c\u094d\u0921 \u0935\u094d\u0939\u0947, \u0915\u0947\u0938\u0940\u0928 \u092f\u093e \u0938\u094b\u092f\u093e \u0938\u0947 \u0906\u092f\u093e\u0964 \u0906\u0930\u093e\u092e \u0915\u0940 \u0939\u093e\u0932\u0924 \u092e\u0947\u0902, \u0935\u094d\u0939\u0947 \u0938\u0947 \u092e\u0938\u0932 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092c\u0928\u0928\u093e \u0915\u0947\u0938\u0940\u0928 \u0938\u0947 \u0932\u0917\u092d\u0917 93% \u0914\u0930 \u0938\u094b\u092f\u093e \u0938\u0947 18% \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0925\u093e, \u0938\u094b\u092f\u093e \u0935\u093e\u0932\u093e \u092b\u093c\u0930\u094d\u0915 \u0906\u0901\u0915\u0921\u093c\u094b\u0902 \u0915\u0947 \u0939\u093f\u0938\u093e\u092c \u0938\u0947 \u0938\u0940\u092e\u093e \u092a\u0930 \u0925\u093e\u0964 \u092a\u0948\u0930\u094b\u0902 \u0915\u0940 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0915\u0947 \u092c\u093e\u0926 \u092f\u0939 \u0915\u0947\u0938\u0940\u0928 \u0938\u0947 122% \u0914\u0930 \u0938\u094b\u092f\u093e \u0938\u0947 31% \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0925\u093e (Tang et al., 2009)\u0964<\/p>\n<p>2026 \u0915\u0940 \u090f\u0915 \u0928\u0947\u091f\u0935\u0930\u094d\u0915 \u092e\u0947\u091f\u093e-\u090f\u0928\u093e\u0932\u093f\u0938\u093f\u0938 \u0928\u0947 51 \u0938\u094d\u091f\u0921\u0940 \u091c\u094b\u0921\u093c\u0940\u0902 \u091c\u093f\u0928\u094d\u0939\u094b\u0902\u0928\u0947 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0915\u0947 \u0924\u0941\u0930\u0902\u0924 \u092c\u093e\u0926 \u092e\u0938\u0932 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092c\u0928\u0928\u093e \u0928\u093e\u092a\u093e\u0964 \u0928\u0947\u091f\u093f\u0935 \u0935\u094d\u0939\u0947, \u092e\u091f\u0930, \u092a\u0942\u0930\u093e \u0905\u0902\u0921\u093e, \u092e\u093e\u0907\u0915\u094b\u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0914\u0930 \u0935\u094d\u0939\u0947 \u0930\u0948\u0902\u0915\u093f\u0902\u0917 \u092e\u0947\u0902 \u092e\u093f\u0932\u0924\u0940-\u091c\u0941\u0932\u0924\u0940 \u091c\u0917\u0939\u094b\u0902 \u092a\u0930 \u0930\u0939\u0947, \u0932\u0947\u0915\u093f\u0928 \u0906\u0901\u0915\u0921\u093c\u094b\u0902 \u0915\u0947 \u0939\u093f\u0938\u093e\u092c \u0938\u0947 \u0938\u093e\u092b\u093c \u0905\u0938\u0930 \u0938\u093f\u0930\u094d\u092b\u093c \u0935\u094d\u0939\u0947 \u092e\u0947\u0902 \u0925\u093e\u0964 \u0938\u092c\u0938\u0947 \u092c\u0921\u093c\u0940 \u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e\u090f\u0901 18 \u0938\u0947 25 g \u0915\u0940 \u0921\u094b\u091c\u093c \u092a\u0930 \u0926\u093f\u0916\u0940\u0902 (Bischof et al., 2026)\u0964<\/p>\n<p>\u092c\u0941\u091c\u093c\u0941\u0930\u094d\u0917\u094b\u0902 \u092e\u0947\u0902 \u091f\u0947\u0938\u094d\u091f 8 \u0926\u093f\u0928 \u091a\u0932\u093e, \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 \u0938\u093e\u0925\u0964 \u0914\u0938\u0924\u0928 72 \u0938\u093e\u0932 \u0915\u0947 \u092a\u0941\u0930\u0941\u0937\u094b\u0902 \u0915\u094b \u0930\u094b\u091c\u093c \u0915\u0940 \u0938\u093f\u092b\u093c\u093e\u0930\u093f\u0936 \u0915\u0947 \u090a\u092a\u0930 \u0930\u094b\u091c\u093c 50 g \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0926\u093f\u092f\u093e \u0917\u092f\u093e, 25 g \u0915\u0940 \u0926\u094b \u0921\u094b\u091c\u093c \u092e\u0947\u0902\u0964 \u0935\u094d\u0939\u0947 \u0914\u0930 \u092e\u091f\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 \u0938\u093e\u0925 \u0926\u093f\u0928 \u092d\u0930 \u0915\u093e \u092e\u0938\u0932 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092c\u0928\u0928\u093e \u092c\u0922\u093c\u093e\u0964 \u0915\u094b\u0932\u0947\u091c\u0928 \u0915\u0947 \u0938\u093e\u0925 \u0928\u0939\u0940\u0902 \u092c\u0926\u0932\u093e (McKendry et al., 2024)\u0964 \u091c\u0935\u093e\u0928\u094b\u0902 \u092e\u0947\u0902, \u092c\u094d\u0930\u093e\u091c\u093c\u0940\u0932 \u0915\u0947 \u0932\u094b\u0902\u0926\u094d\u0930\u0940\u0928\u093e \u092e\u0947\u0902 \u0939\u0941\u0908 \u090f\u0915 \u0938\u094d\u091f\u0921\u0940 \u0928\u0947 \u092c\u0930\u093e\u092c\u0930 \u0932\u094d\u092f\u0942\u0938\u0940\u0928 \u0915\u0947 \u0938\u093e\u0925 \u0935\u094d\u0939\u0947 \u0914\u0930 \u0915\u094b\u0932\u0947\u091c\u0928 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u0915\u0940, \u0914\u0930 10 \u0939\u092b\u093c\u094d\u0924\u0947 \u0915\u0940 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u092e\u0947\u0902 \u0935\u094d\u0939\u0947 \u0928\u0947 \u0915\u094b\u0932\u0947\u091c\u0928 \u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u092e\u0938\u0932 \u0915\u0940 \u092e\u094b\u091f\u093e\u0908 \u092c\u0922\u093c\u093e\u0908, \u0924\u093e\u0915\u0924 \u092e\u0947\u0902 \u092b\u093c\u0930\u094d\u0915 \u0928\u0939\u0940\u0902 \u0925\u093e (Jacinto et al., 2022)\u0964<\/p>\n<h2>\u0932\u0940\u0928 \u092e\u093e\u0938 \u0914\u0930 \u0924\u093e\u0915\u0924 \u092a\u0930 \u0938\u094d\u091f\u0921\u0940 \u0915\u094d\u092f\u093e \u0926\u093f\u0916\u093e\u0924\u0940 \u0939\u0948\u0902<\/h2>\n<p>21 \u0915\u094d\u0932\u093f\u0928\u093f\u0915\u0932 \u091f\u094d\u0930\u093e\u092f\u0932, 837 \u0932\u094b\u0917\u094b\u0902 \u0914\u0930 \u0932\u0917\u092d\u0917 13 \u0939\u092b\u093c\u094d\u0924\u0947 \u0915\u0940 \u0938\u094d\u091f\u094d\u0930\u0947\u0902\u0925 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0935\u093e\u0932\u0940 \u090f\u0915 \u092e\u0947\u091f\u093e-\u090f\u0928\u093e\u0932\u093f\u0938\u093f\u0938 \u0928\u0947 \u0935\u094d\u0939\u0947 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092a\u094d\u0932\u0947\u0938\u0940\u092c\u094b \u0938\u0947 \u0915\u0940\u0964 \u0938\u094d\u0935\u0938\u094d\u0925 \u0932\u094b\u0917\u094b\u0902 \u092e\u0947\u0902 \u0935\u094d\u0939\u0947 \u0938\u0947 0.46 kg \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0932\u0940\u0928 \u092e\u093e\u0938, 0.62 kg \u0915\u092e \u092b\u093c\u0948\u091f \u0914\u0930 \u0925\u094b\u0921\u093c\u0940 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0924\u093e\u0915\u0924 \u092e\u093f\u0932\u0940\u0964 \u0915\u093f\u0938\u0940 \u092c\u0940\u092e\u093e\u0930\u0940 \u0935\u093e\u0932\u0947 \u0932\u094b\u0917\u094b\u0902 \u092e\u0947\u0902 \u0915\u094b\u0908 \u092b\u093c\u0930\u094d\u0915 \u0928\u0939\u0940\u0902 \u0925\u093e\u0964 40 \u0938\u093e\u0932 \u0938\u0947 \u0915\u092e \u0909\u092e\u094d\u0930 \u092e\u0947\u0902 \u092b\u093c\u0948\u091f \u0918\u091f\u0928\u093e \u0914\u0930 \u0924\u093e\u0915\u0924 \u092c\u0922\u093c\u0928\u093e \u0938\u093e\u092b\u093c \u0925\u093e, \u0914\u0930 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0915\u0940 \u0909\u092e\u094d\u0930 \u091c\u093f\u0924\u0928\u0940 \u091c\u093c\u094d\u092f\u093e\u0926\u093e, \u0932\u0940\u0928 \u092e\u093e\u0938 \u0915\u093e \u092b\u093c\u093e\u092f\u0926\u093e \u0909\u0924\u0928\u093e \u0915\u092e (Li \u0914\u0930 Liu, 2019)\u0964<\/p>\n<p>\u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u092a\u094d\u0932\u0940\u092e\u0947\u0902\u091f \u092a\u0930 \u0938\u092c\u0938\u0947 \u092c\u0921\u093c\u0947 \u0935\u093f\u0936\u094d\u0932\u0947\u0937\u0923 \u0928\u0947, 49 \u0938\u094d\u091f\u0921\u0940 \u0914\u0930 1,863 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925, \u0907\u0938\u0940 \u0938\u094d\u0924\u0930 \u0915\u0947 \u0928\u0902\u092c\u0930 \u092a\u093e\u090f: 0.30 kg \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0932\u0940\u0928 \u092e\u093e\u0938 \u0914\u0930 \u0924\u093e\u0915\u0924 \u0915\u0947 \u091f\u0947\u0938\u094d\u091f \u092e\u0947\u0902 \u0905\u0927\u093f\u0915\u0924\u092e \u0935\u091c\u093c\u0928 2.49 kg \u091c\u093c\u094d\u092f\u093e\u0926\u093e\u0964 \u092a\u0939\u0932\u0947 \u0938\u0947 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u094b\u0902 \u092e\u0947\u0902 \u0905\u0938\u0930 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0925\u093e \u0914\u0930 \u0909\u092e\u094d\u0930 \u0915\u0947 \u0938\u093e\u0925 \u0915\u092e (Morton et al., 2018)\u0964<\/p>\n<p>\u0938\u093f\u0930\u094d\u092b\u093c \u092a\u0939\u0932\u0947 \u0938\u0947 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u094b\u0902 \u0915\u094b \u0926\u0947\u0916\u0947\u0902 \u0924\u094b \u0905\u0915\u0947\u0932\u093e \u0935\u094d\u0939\u0947 \u0905\u0932\u0917 \u0928\u0939\u0940\u0902 \u0926\u093f\u0916\u093e\u0964 9 \u0938\u094d\u091f\u0921\u0940 \u0914\u0930 192 \u091f\u094d\u0930\u0947\u0902\u0921 \u0932\u094b\u0917\u094b\u0902 \u0935\u093e\u0932\u0940 \u090f\u0915 \u092e\u0947\u091f\u093e-\u090f\u0928\u093e\u0932\u093f\u0938\u093f\u0938 \u092e\u0947\u0902, \u0905\u0915\u0947\u0932\u0947 \u0935\u094d\u0939\u0947 \u0914\u0930 \u0926\u0942\u0938\u0930\u0940 \u091a\u0940\u091c\u093c\u094b\u0902 \u0935\u093e\u0932\u0947 \u092b\u093c\u0949\u0930\u094d\u092e\u0942\u0932\u0947 \u092e\u0947\u0902 \u0935\u094d\u0939\u0947 \u0915\u094b \u0938\u093e\u0925 \u0917\u093f\u0928\u0928\u0947 \u092a\u0930 \u0932\u0940\u0928 \u092e\u093e\u0938 \u092a\u0930 \u0935\u094d\u0939\u0947 \u0915\u093e \u091b\u094b\u091f\u093e \u0905\u0938\u0930 \u092e\u093f\u0932\u093e\u0964 \u0905\u0932\u0917 \u0915\u0930\u0928\u0947 \u092a\u0930, \u0905\u0915\u0947\u0932\u0947 \u0935\u094d\u0939\u0947 \u092e\u0947\u0902 \u0906\u0901\u0915\u0921\u093c\u094b\u0902 \u0915\u0947 \u0939\u093f\u0938\u093e\u092c \u0938\u0947 \u0915\u094b\u0908 \u092b\u093c\u0930\u094d\u0915 \u0928\u0939\u0940\u0902 \u0925\u093e, \u0914\u0930 \u092b\u093c\u0949\u0930\u094d\u092e\u0942\u0932\u094b\u0902 \u0915\u093e \u0905\u0938\u0930 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0925\u093e, \u0916\u093e\u0938\u0915\u0930 \u091c\u093f\u0928\u092e\u0947\u0902 \u0915\u094d\u0930\u093f\u090f\u091f\u093f\u0928 \u0925\u093e (Naclerio \u0914\u0930 Larumbe-Zabala, 2016)\u0964 \u0935\u0948\u0938\u0947, <a href=\"https:\/\/clinicanering.com\/blog\/hi\/sports-medicine-hindi\/creatine-enough-with-the-nonsense-hi\/\">\u0915\u094d\u0930\u093f\u090f\u091f\u093f\u0928<\/a> \u092a\u0930 \u0907\u0938 \u092c\u094d\u0932\u0949\u0917 \u092e\u0947\u0902 \u0905\u0932\u0917 \u092a\u094b\u0938\u094d\u091f \u0939\u0948\u0964<\/p>\n<figure><img loading=\"lazy\" decoding=\"async\" src=\"\/blog\/wp-content\/uploads\/whey-naclerio-grafico-hi.svg\" alt=\"Naclerio \u0914\u0930 Larumbe-Zabala 2016 \u0915\u0940 \u092e\u0947\u091f\u093e-\u090f\u0928\u093e\u0932\u093f\u0938\u093f\u0938 \u0915\u093e \u0917\u094d\u0930\u093e\u092b\u093c: \u091f\u094d\u0930\u0947\u0902\u0921 \u0932\u094b\u0917\u094b\u0902 \u092e\u0947\u0902, \u0905\u0915\u0947\u0932\u0947 \u092f\u093e \u092b\u093c\u0949\u0930\u094d\u092e\u0942\u0932\u0947 \u092e\u0947\u0902 \u0935\u094d\u0939\u0947 \u0928\u0947 \u0932\u0940\u0928 \u092e\u093e\u0938 \u092e\u0947\u0902 \u0925\u094b\u0921\u093c\u093e \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u092b\u093c\u093e\u092f\u0926\u093e \u0926\u093f\u092f\u093e, \u0905\u0915\u0947\u0932\u0947 \u0935\u094d\u0939\u0947 \u092e\u0947\u0902 \u0906\u0901\u0915\u0921\u093c\u094b\u0902 \u0915\u0947 \u0939\u093f\u0938\u093e\u092c \u0938\u0947 \u092b\u093c\u0930\u094d\u0915 \u0928\u0939\u0940\u0902 \u0925\u093e \u0914\u0930 \u0915\u094d\u0930\u093f\u090f\u091f\u093f\u0928 \u0935\u093e\u0932\u0947 \u092b\u093c\u0949\u0930\u094d\u092e\u0942\u0932\u0947 \u092e\u0947\u0902 \u0935\u094d\u0939\u0947 \u0915\u093e \u0905\u0938\u0930 \u0938\u092c\u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0925\u093e\" width=\"640\" height=\"560\"><figcaption>\u092a\u0939\u0932\u0947 \u0938\u0947 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u094b\u0902 \u092e\u0947\u0902 \u0935\u094d\u0939\u0947 \u0938\u0947 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u0932\u0940\u0928 \u092e\u093e\u0938\u0964 Naclerio \u0914\u0930 Larumbe-Zabala (2016) \u0915\u0947 \u0928\u0902\u092c\u0930\u094b\u0902 \u0938\u0947 \u092e\u0947\u0930\u093e \u092c\u0928\u093e\u092f\u093e \u0917\u094d\u0930\u093e\u092b\u093c\u0964<\/figcaption><\/figure>\n<p>\u090f\u0915 \u092a\u093e\u092f\u0932\u091f \u0938\u094d\u091f\u0921\u0940 \u092e\u0947\u0902, 4 \u0932\u094b\u0917 \u0935\u094d\u0939\u0947 \u0906\u0907\u0938\u094b\u0932\u0947\u091f \u092a\u0930 \u0914\u0930 4 \u092a\u094d\u0932\u0947\u0938\u0940\u092c\u094b \u092a\u0930 \u0925\u0947, \u0914\u0930 12 \u0939\u092b\u093c\u094d\u0924\u0947 \u092e\u0947\u0902 \u0935\u094d\u0939\u0947 \u0915\u0947 \u0938\u093e\u0925 \u091c\u093e\u0901\u0918 \u0915\u0940 \u090f\u0915 \u092e\u0938\u0932 \u0915\u0940 \u092e\u094b\u091f\u093e\u0908 \u092c\u0922\u093c\u0940, \u0924\u093e\u0915\u0924 \u092e\u0947\u0902 \u0915\u094b\u0908 \u092b\u093c\u0930\u094d\u0915 \u0928\u0939\u0940\u0902 \u0925\u093e (Duarte et al., 2020)\u0964 8 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925, \u092f\u0939 \u090f\u0915 \u0938\u0902\u0915\u0947\u0924 \u0939\u0948 \u091c\u093f\u0938\u0947 \u092c\u0921\u093c\u0940 \u0938\u094d\u091f\u0921\u0940 \u0915\u0940 \u091c\u093c\u0930\u0942\u0930\u0924 \u0939\u0948\u0964<\/p>\n<p>\u0938\u094d\u091f\u0921\u0940 \u0915\u094b \u091c\u094b\u0921\u093c\u0947\u0902 \u0924\u094b \u0935\u094d\u0939\u0947 \u0924\u0940\u0928 \u092e\u0939\u0940\u0928\u0947 \u0915\u0940 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u092e\u0947\u0902 \u0915\u0941\u091b \u0938\u094c \u0917\u094d\u0930\u093e\u092e \u0932\u0940\u0928 \u092e\u093e\u0938 \u091c\u094b\u0921\u093c\u0924\u093e \u0939\u0948, \u090f\u0915 \u0905\u0938\u0932\u0940 \u0932\u0947\u0915\u093f\u0928 \u091b\u094b\u091f\u093e \u092b\u093c\u093e\u092f\u0926\u093e, \u0909\u0938\u0915\u0947 \u092e\u0941\u0915\u093e\u092c\u0932\u0947 \u091c\u094b \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0916\u0941\u0926 \u0914\u0930 \u0921\u093e\u0907\u091f \u0915\u093e \u0915\u0941\u0932 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 \u0905\u0917\u0930 \u0906\u092a \u091c\u093e\u0928\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u0938\u091a \u092e\u0947\u0902 \u092e\u0938\u0932 \u092c\u0922\u093c \u0930\u0939\u0940 \u0939\u0948 \u092f\u093e \u0928\u0939\u0940\u0902, \u0924\u094b <a href=\"https:\/\/clinicanering.com\/blog\/hi\/body-composition-hindi\/bioimpedance-what-the-test-shows-hi\/\">\u092c\u093e\u092f\u094b\u0907\u092e\u094d\u092a\u0940\u0921\u0947\u0902\u0938<\/a> \u0905\u0902\u0926\u093e\u091c\u093c\u0947 \u0915\u0940 \u091c\u0917\u0939 \u0932\u0940\u0928 \u092e\u093e\u0938 \u0928\u093e\u092a\u0924\u093e \u0939\u0948\u0964<\/p>\n<h2>\u0930\u094b\u091c\u093c \u0914\u0930 \u090f\u0915 \u092c\u093e\u0930 \u092e\u0947\u0902 \u0915\u093f\u0924\u0928\u093e \u0935\u094d\u0939\u0947 \u0932\u0947\u0902<\/h2>\n<p>\u0939\u093f\u0938\u093e\u092c \u0926\u093f\u0928 \u0915\u0947 \u0915\u0941\u0932 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u0947 \u0936\u0941\u0930\u0942 \u0939\u094b\u0924\u093e \u0939\u0948, \u0916\u093e\u0928\u093e \u0914\u0930 \u0938\u092a\u094d\u0932\u0940\u092e\u0947\u0902\u091f \u0926\u094b\u0928\u094b\u0902 \u0917\u093f\u0928\u0915\u0930\u0964 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f, \u0907\u0902\u091f\u0930\u0928\u0947\u0936\u0928\u0932 \u0938\u094b\u0938\u093e\u0907\u091f\u0940 \u0911\u092b\u093c \u0938\u094d\u092a\u094b\u0930\u094d\u091f\u094d\u0938 \u0928\u094d\u092f\u0942\u091f\u094d\u0930\u093f\u0936\u0928 \u0915\u0940 \u0930\u093e\u092f \u0939\u0948 \u0930\u094b\u091c\u093c 1.4 \u0938\u0947 2.0 g \u092a\u094d\u0930\u0924\u093f \u0915\u093f\u0932\u094b \u0935\u091c\u093c\u0928, \u0914\u0930 \u092e\u0938\u0932 \u0916\u094b\u090f \u092c\u093f\u0928\u093e \u092b\u093c\u0948\u091f \u0918\u091f\u093e\u0928\u0947 \u0935\u093e\u0932\u0940 \u0921\u093e\u0907\u091f \u0915\u0947 \u0926\u094c\u0930 \u092e\u0947\u0902 2.3 \u0938\u0947 3.1 g \u092a\u094d\u0930\u0924\u093f \u0915\u093f\u0932\u094b (J\u00e4ger et al., 2017)\u0964 49 \u0938\u094d\u091f\u0921\u0940 \u0935\u093e\u0932\u0940 \u092e\u0947\u091f\u093e-\u090f\u0928\u093e\u0932\u093f\u0938\u093f\u0938 \u092e\u0947\u0902, \u0930\u094b\u091c\u093c \u0932\u0917\u092d\u0917 1.6 g \u092a\u094d\u0930\u0924\u093f \u0915\u093f\u0932\u094b \u0938\u0947 \u090a\u092a\u0930 \u091c\u093e\u0928\u0947 \u092a\u0930 \u0932\u0940\u0928 \u092e\u093e\u0938 \u092e\u0947\u0902 \u0914\u0930 \u092b\u093c\u093e\u092f\u0926\u093e \u0928\u0939\u0940\u0902 \u0939\u0941\u0906 (Morton et al., 2018)\u0964<\/p>\n<p>\u0939\u0930 \u0916\u093e\u0928\u0947 \u092e\u0947\u0902, \u0938\u0932\u093e\u0939 \u0939\u0948 \u0905\u091a\u094d\u091b\u0940 \u0915\u094d\u0935\u093e\u0932\u093f\u091f\u0940 \u0915\u0947 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e 0.25 g \u092a\u094d\u0930\u0924\u093f \u0915\u093f\u0932\u094b, \u092f\u093e 20 \u0938\u0947 40 g, 700 \u0938\u0947 3,000 mg \u0932\u094d\u092f\u0942\u0938\u0940\u0928 \u0915\u0947 \u0938\u093e\u0925, \u0939\u0930 3 \u0938\u0947 4 \u0918\u0902\u091f\u0947 \u092e\u0947\u0902 (J\u00e4ger et al., 2017)\u0964 \u0928\u0947\u091f\u0935\u0930\u094d\u0915 \u092e\u0947\u091f\u093e-\u090f\u0928\u093e\u0932\u093f\u0938\u093f\u0938 \u092e\u0947\u0902 \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u0940 \u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e\u090f\u0901 \u0939\u0930 \u0921\u094b\u091c\u093c \u092e\u0947\u0902 18 \u0938\u0947 25 g \u092a\u0930 \u092e\u093f\u0932\u0940\u0902 (Bischof et al., 2026)\u0964 70 kg \u0915\u093e \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0930\u094b\u091c\u093c 98 \u0938\u0947 140 g \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 \u092c\u0940\u091a \u0906\u0924\u093e \u0939\u0948, \u0914\u0930 \u0935\u094d\u0939\u0947 \u0915\u093e \u090f\u0915 \u0938\u094d\u0915\u0942\u092a \u0907\u0928\u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0916\u093e\u0928\u0947 \u0915\u094b \u092a\u0942\u0930\u093e \u0915\u0930 \u0926\u0947\u0924\u093e \u0939\u0948\u0964<\/p>\n<h3>\u0921\u094b\u091c\u093c \u0915\u093e \u0938\u093e\u0930<\/h3>\n<table>\n<thead>\n<tr>\n<th>\u0938\u094d\u0925\u093f\u0924\u093f<\/th>\n<th>\u092e\u093e\u0924\u094d\u0930\u093e<\/th>\n<th>70 kg \u0915\u0947 \u0932\u093f\u090f \u0909\u0926\u093e\u0939\u0930\u0923<\/th>\n<th>\u0938\u094d\u0930\u094b\u0924<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>\u0926\u093f\u0928 \u0915\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928, \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0947<\/td>\n<td>1.4 \u0938\u0947 2.0 g\/kg<\/td>\n<td>98 \u0938\u0947 140 g<\/td>\n<td>J\u00e4ger et al., 2017<\/td>\n<\/tr>\n<tr>\n<td>\u092b\u093c\u0948\u091f \u0918\u091f\u093e\u0928\u0947 \u0935\u093e\u0932\u0940 \u0921\u093e\u0907\u091f \u092e\u0947\u0902 \u0926\u093f\u0928 \u0915\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928<\/td>\n<td>2.3 \u0938\u0947 3.1 g\/kg<\/td>\n<td>161 \u0938\u0947 217 g<\/td>\n<td>J\u00e4ger et al., 2017<\/td>\n<\/tr>\n<tr>\n<td>\u0935\u0939 \u092c\u093f\u0902\u0926\u0941 \u091c\u0939\u093e\u0901 \u0932\u0940\u0928 \u092e\u093e\u0938 \u0915\u093e \u092c\u0922\u093c\u0928\u093e \u0930\u0941\u0915 \u0917\u092f\u093e<\/td>\n<td>\u0932\u0917\u092d\u0917 1.6 g\/kg<\/td>\n<td>\u0932\u0917\u092d\u0917 112 g<\/td>\n<td>Morton et al., 2018<\/td>\n<\/tr>\n<tr>\n<td>\u0939\u0930 \u0916\u093e\u0928\u0947 \u092e\u0947\u0902<\/td>\n<td>0.25 g\/kg \u092f\u093e 20 \u0938\u0947 40 g<\/td>\n<td>\u0932\u0917\u092d\u0917 18 g<\/td>\n<td>J\u00e4ger et al., 2017<\/td>\n<\/tr>\n<tr>\n<td>\u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0915\u0947 \u0924\u0941\u0930\u0902\u0924 \u092c\u093e\u0926 \u0938\u092c\u0938\u0947 \u092c\u0921\u093c\u0940 \u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e \u0935\u093e\u0932\u0940 \u0921\u094b\u091c\u093c<\/td>\n<td>18 \u0938\u0947 25 g<\/td>\n<td>18 \u0938\u0947 25 g<\/td>\n<td>Bischof et al., 2026<\/td>\n<\/tr>\n<tr>\n<td>\u0915\u094d\u0930\u094b\u0928\u093f\u0915 \u0915\u093f\u0921\u0928\u0940 \u0930\u094b\u0917, \u0938\u094d\u091f\u0947\u091c 3 \u0938\u0947 5<\/td>\n<td>0.8 g\/kg<\/td>\n<td>56 g<\/td>\n<td>KDIGO, 2024<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\u0938\u092e\u092f \u0909\u0924\u0928\u093e \u092e\u093e\u092f\u0928\u0947 \u0928\u0939\u0940\u0902 \u0930\u0916\u0924\u093e \u091c\u093f\u0924\u0928\u093e \u0932\u0917\u0924\u093e \u0939\u0948\u0964 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0915\u093e \u092e\u0938\u0932 \u092a\u0930 \u0905\u0938\u0930 \u0915\u092e \u0938\u0947 \u0915\u092e 24 \u0918\u0902\u091f\u0947 \u0930\u0939\u0924\u093e \u0939\u0948, \u0914\u0930 \u0915\u092c \u0932\u0947\u0928\u093e \u0939\u0948 \u092f\u0939 \u0915\u093f\u0938\u0940 \u0916\u093e\u0938 \u0938\u092e\u092f-\u0938\u0940\u092e\u093e \u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0938\u0939\u0928 \u0915\u0930\u0928\u0947 \u0914\u0930 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u0915\u093e \u092e\u093e\u092e\u0932\u093e \u0939\u0948 (J\u00e4ger et al., 2017)\u0964 \u0905\u0917\u0930 \u0906\u092a\u0915\u093e \u0916\u093e\u0928\u093e \u092a\u0939\u0932\u0947 \u0938\u0947 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092a\u0942\u0930\u093e \u0915\u0930 \u0926\u0947\u0924\u093e \u0939\u0948, \u0924\u094b \u0935\u094d\u0939\u0947 \u091c\u093c\u0930\u0942\u0930\u0940 \u0928\u0939\u0940\u0902 \u0939\u0948\u0964 \u092f\u0939\u0940 \u0930\u093e\u092f \u092f\u093e\u0926 \u0926\u093f\u0932\u093e\u0924\u0940 \u0939\u0948 \u0915\u093f \u0932\u0915\u094d\u0937\u094d\u092f \u0938\u093f\u0930\u094d\u092b\u093c \u0916\u093e\u0928\u0947 \u0938\u0947 \u092d\u0940 \u092a\u0942\u0930\u093e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948, \u0914\u0930 \u0938\u092a\u094d\u0932\u0940\u092e\u0947\u0902\u091f \u0935\u0939\u093e\u0901 \u0924\u0915 \u092a\u0939\u0941\u0901\u091a\u0928\u0947 \u0915\u093e \u0906\u0938\u093e\u0928 \u0924\u0930\u0940\u0915\u093e \u0939\u0948 (J\u00e4ger et al., 2017)\u0964<\/p>\n<h2>\u0915\u094d\u092f\u093e \u0935\u094d\u0939\u0947 \u0928\u0941\u0915\u0938\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948? \u0915\u093f\u0921\u0928\u0940, \u0932\u093f\u0935\u0930 \u0914\u0930 \u0924\u094d\u0935\u091a\u093e<\/h2>\n<p>\u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0947 \u0938\u094d\u0935\u0938\u094d\u0925 \u0932\u094b\u0917\u094b\u0902 \u092e\u0947\u0902, \u091c\u093f\u0928 \u0938\u094d\u091f\u0921\u0940 \u0928\u0947 8 \u0939\u092b\u093c\u094d\u0924\u0947 \u0938\u0947 1 \u0938\u093e\u0932 \u0924\u0915 \u0930\u094b\u091c\u093c 3.0 \u0938\u0947 4.4 g \u092a\u094d\u0930\u0924\u093f \u0915\u093f\u0932\u094b \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0935\u093e\u0932\u0940 \u0921\u093e\u0907\u091f \u0926\u0940, \u0909\u0928\u092e\u0947\u0902 \u0915\u093f\u0921\u0928\u0940 \u0914\u0930 \u0932\u093f\u0935\u0930 \u0915\u0940 \u091c\u093e\u0901\u091a\u0947\u0902 \u0916\u0930\u093e\u092c \u0928\u0939\u0940\u0902 \u0939\u0941\u0908\u0902 (Smoliga et al., 2023)\u0964 \u0935\u0939\u0940\u0902 \u0906\u092c\u093e\u0926\u0940 \u092a\u0930 \u0939\u0941\u0908 \u0938\u094d\u091f\u0921\u0940 \u0928\u0947 \u0906\u092e \u0906\u092c\u093e\u0926\u0940 \u092e\u0947\u0902 1.0 \u0938\u0947 1.7 g \u092a\u094d\u0930\u0924\u093f \u0915\u093f\u0932\u094b \u0935\u093e\u0932\u0940 \u0921\u093e\u0907\u091f \u0915\u094b \u0915\u093f\u0921\u0928\u0940 \u0915\u0947 \u0916\u0930\u093e\u092c \u0915\u093e\u092e \u0938\u0947 \u091c\u094b\u0921\u093c\u093e, \u0914\u0930 \u0910\u0938\u0940 \u0938\u094d\u091f\u0921\u0940 \u0905\u092d\u0940 \u0938\u094d\u091f\u094d\u0930\u0947\u0902\u0925 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u094b\u0902 \u092a\u0930 \u0928\u0939\u0940\u0902 \u0939\u0941\u0908 \u0939\u0948 (Smoliga et al., 2023)\u0964<\/p>\n<p>\u091c\u093f\u0928\u094d\u0939\u0947\u0902 \u092a\u0939\u0932\u0947 \u0938\u0947 \u0915\u094d\u0930\u094b\u0928\u093f\u0915 \u0915\u093f\u0921\u0928\u0940 \u0930\u094b\u0917 \u0939\u0948, \u0909\u0928\u0915\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u0905\u0932\u0917 \u0939\u0948\u0964 KDIGO 2024 \u0917\u093e\u0907\u0921\u0932\u093e\u0907\u0928 \u0938\u094d\u091f\u0947\u091c 3 \u0938\u0947 5 \u092e\u0947\u0902 \u0930\u094b\u091c\u093c 0.8 g \u092a\u094d\u0930\u0924\u093f \u0915\u093f\u0932\u094b \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0940 \u0938\u0932\u093e\u0939 \u0926\u0947\u0924\u0940 \u0939\u0948 \u0914\u0930 \u091c\u093f\u0928\u092e\u0947\u0902 \u092c\u0940\u092e\u093e\u0930\u0940 \u092c\u0922\u093c\u0928\u0947 \u0915\u093e \u091c\u094b\u0916\u093f\u092e \u0939\u0948 \u0909\u0928\u094d\u0939\u0947\u0902 1.3 g \u092a\u094d\u0930\u0924\u093f \u0915\u093f\u0932\u094b \u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0928 \u0932\u0947\u0928\u0947 \u0915\u094b \u0915\u0939\u0924\u0940 \u0939\u0948 (KDIGO, 2024)\u0964 \u0910\u0938\u0947 \u092e\u0947\u0902, \u0935\u094d\u0939\u0947 \u0938\u093f\u0930\u094d\u092b\u093c \u0921\u0949\u0915\u094d\u091f\u0930 \u0915\u0940 \u0926\u0947\u0916\u0930\u0947\u0916 \u092e\u0947\u0902\u0964<\/p>\n<p>2021 \u0915\u0940 \u090f\u0915 \u0938\u093f\u0938\u094d\u091f\u0947\u092e\u0948\u091f\u093f\u0915 \u0930\u093f\u0935\u094d\u092f\u0942 \u0928\u0947 \u0935\u094d\u0939\u0947 \u0915\u0947 \u092c\u0941\u0930\u0947 \u0905\u0938\u0930 \u092a\u0930 11 \u0932\u0947\u0916 \u091c\u094b\u0921\u093c\u0947\u0964 \u091c\u093c\u094d\u092f\u093e\u0926\u093e\u0924\u0930 \u0928\u0947 \u0938\u092e\u0938\u094d\u092f\u093e \u0915\u094b \u0932\u0902\u092c\u0947 \u0914\u0930 \u091c\u093c\u0930\u0942\u0930\u0924 \u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0938\u0947 \u091c\u094b\u0921\u093c\u093e, \u0915\u093f\u0921\u0928\u0940 \u0914\u0930 \u0932\u093f\u0935\u0930 \u0938\u092c\u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0905\u0902\u0917 \u0925\u0947, \u0914\u0930 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0915\u0938\u0930\u0924 \u0928 \u0915\u0930\u0947 \u0924\u094b \u0939\u093e\u0932\u0924 \u0914\u0930 \u0916\u0930\u093e\u092c \u0939\u094b\u0924\u0940 \u0925\u0940\u0964 \u092e\u0941\u0939\u093e\u0901\u0938\u0947, \u0906\u0902\u0924\u094b\u0902 \u0915\u0947 \u092c\u0948\u0915\u094d\u091f\u0940\u0930\u093f\u092f\u093e \u092e\u0947\u0902 \u092c\u0926\u0932\u093e\u0935 \u0914\u0930 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0906\u0915\u094d\u0930\u093e\u092e\u0915\u0924\u093e \u092d\u0940 \u0938\u093e\u092e\u0928\u0947 \u0906\u0908 (Vasconcelos et al., 2021)\u0964<\/p>\n<p>\u0932\u093f\u0935\u0930 \u092a\u0930 \u091a\u0947\u0924\u093e\u0935\u0928\u0940 \u0915\u093e \u092c\u0921\u093c\u093e \u0939\u093f\u0938\u094d\u0938\u093e \u091a\u0942\u0939\u094b\u0902 \u0938\u0947 \u0906\u0924\u093e \u0939\u0948, \u0914\u0930 \u0928\u0924\u0940\u091c\u0947 \u0905\u0932\u0917-\u0905\u0932\u0917 \u0926\u093f\u0936\u093e\u0913\u0902 \u092e\u0947\u0902 \u091c\u093e\u0924\u0947 \u0939\u0948\u0902\u0964 \u0928\u093f\u0937\u094d\u0915\u094d\u0930\u093f\u092f \u091a\u0942\u0939\u094b\u0902 \u092e\u0947\u0902, \u091c\u093f\u0928\u0915\u0947 \u0916\u093e\u0928\u0947 \u0915\u093e \u090f\u0915 \u091a\u094c\u0925\u093e\u0908 \u0939\u093f\u0938\u094d\u0938\u093e 4 \u0939\u092b\u093c\u094d\u0924\u0947 \u0924\u0915 \u0935\u094d\u0939\u0947 \u0925\u093e, \u0932\u093f\u0935\u0930 \u092e\u0947\u0902 \u0938\u0942\u091c\u0928 \u0914\u0930 \u0928\u0941\u0915\u0938\u093e\u0928 \u0939\u0941\u0906 (G\u00fcrgen et al., 2015)\u0964 \u090f\u0915 \u0914\u0930 \u0938\u094d\u091f\u0921\u0940 \u092e\u0947\u0902, \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u092b\u093c\u0948\u091f \u0914\u0930 \u092b\u093c\u094d\u0930\u0941\u0915\u094d\u091f\u094b\u091c\u093c \u0935\u093e\u0932\u0940 \u0921\u093e\u0907\u091f \u092a\u0930 \u0930\u0916\u0947 \u091a\u0942\u0939\u094b\u0902 \u092e\u0947\u0902 \u0935\u094d\u0939\u0947 \u0928\u0947 \u0932\u093f\u0935\u0930 \u0915\u093e \u0928\u0941\u0915\u0938\u093e\u0928 \u0918\u091f\u093e\u092f\u093e, \u0932\u0947\u0915\u093f\u0928 \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0916\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u091a\u0942\u0939\u094b\u0902 \u092e\u0947\u0902 \u0928\u0941\u0915\u0938\u093e\u0928 \u092c\u0922\u093c\u093e\u092f\u093e (Yi\u011fit Ziolkowski et al., 2024)\u0964 \u092f\u0947 \u0921\u094b\u091c\u093c \u0914\u0930 \u0939\u093e\u0932\u093e\u0924 \u0909\u0938 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0938\u0947 \u092c\u0939\u0941\u0924 \u0926\u0942\u0930 \u0939\u0948\u0902 \u091c\u094b \u0930\u094b\u091c\u093c \u090f\u0915 \u0938\u094d\u0915\u0942\u092a \u0932\u0947\u0924\u093e \u0939\u0948 \u0914\u0930 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u0907\u0902\u0938\u093e\u0928\u094b\u0902 \u092e\u0947\u0902 \u092e\u0941\u0939\u093e\u0901\u0938\u0947 \u0938\u092c\u0938\u0947 \u0920\u094b\u0938 \u0905\u0938\u0930 \u0939\u0948\u0902\u0964 \u0910\u0928\u093e\u092c\u0949\u0932\u093f\u0915 \u0938\u094d\u091f\u0947\u0930\u0949\u092f\u0921 \u0928 \u0932\u0947\u0928\u0947 \u0935\u093e\u0932\u0947 5 \u092a\u0941\u0930\u0941\u0937\u094b\u0902 \u0915\u0940 \u090f\u0915 \u0915\u0947\u0938 \u0938\u0940\u0930\u0940\u091c\u093c \u0939\u0948 \u091c\u093f\u0928\u094d\u0939\u0947\u0902 \u0932\u0917\u092d\u0917 6 \u092e\u0939\u0940\u0928\u0947 \u0930\u094b\u091c\u093c \u0935\u094d\u0939\u0947 \u0932\u0947\u0928\u0947 \u0915\u0947 \u092c\u093e\u0926 \u0928\u090f \u092e\u0941\u0939\u093e\u0901\u0938\u0947 \u0939\u0941\u090f, \u0914\u0930 5 \u0915\u093f\u0936\u094b\u0930\u094b\u0902 \u0915\u0940 \u090f\u0915 \u0914\u0930 \u0938\u0940\u0930\u0940\u091c\u093c\u0964 \u0935\u094d\u0939\u0947 \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u094b\u0902 \u092e\u0947\u0902 \u0939\u093e\u0930\u094d\u091f \u0905\u091f\u0948\u0915 \u0915\u0940 \u0930\u093f\u092a\u094b\u0930\u094d\u091f \u092d\u0940 \u0939\u0948\u0902, \u0932\u0947\u0915\u093f\u0928 \u092f\u0939 \u0928\u0939\u0940\u0902 \u0915\u0939\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0915\u093f \u0935\u091c\u0939 \u0935\u094d\u0939\u0947 \u0925\u093e (Smoliga et al., 2023)\u0964<\/p>\n<h2>\u0921\u093f\u092c\u094d\u092c\u0947 \u092e\u0947\u0902 \u0915\u094d\u092f\u093e \u0906\u0924\u093e \u0939\u0948<\/h2>\n<p>\u092c\u094d\u0930\u093e\u091c\u093c\u0940\u0932 \u0915\u0940 \u092f\u0942\u0928\u093f\u0935\u0930\u094d\u0938\u093f\u091f\u0940 UFRGS \u0915\u0947 \u0936\u094b\u0927\u0915\u0930\u094d\u0924\u093e\u0913\u0902 \u0928\u0947 \u092c\u093e\u091c\u093c\u093e\u0930 \u092e\u0947\u0902 \u092c\u093f\u0915\u0928\u0947 \u0935\u093e\u0932\u0947 21 \u0935\u094d\u0939\u0947 \u0938\u092a\u094d\u0932\u0940\u092e\u0947\u0902\u091f \u0915\u0940 \u091c\u093e\u0901\u091a \u0915\u0940 \u0914\u0930 \u0909\u0928\u092e\u0947\u0902 \u0938\u0947 9 \u092e\u0947\u0902 \u0921\u093e\u0907\u092f\u0942\u0930\u0947\u091f\u093f\u0915 \u092a\u093e\u090f, \u091c\u093f\u0928\u092e\u0947\u0902 \u092b\u093c\u094d\u092f\u0942\u0930\u094b\u0938\u0947\u092e\u093e\u0907\u0921 \u0914\u0930 \u0939\u093e\u0907\u0921\u094d\u0930\u094b\u0915\u094d\u0932\u094b\u0930\u094b\u0925\u093e\u092f\u091c\u093c\u093e\u0907\u0921 \u0938\u092c\u0938\u0947 \u0906\u092e \u0925\u0947 (Franskoviaki et al., 2026)\u0964 \u0921\u093e\u0907\u092f\u0942\u0930\u0947\u091f\u093f\u0915 \u0935\u0930\u094d\u0932\u094d\u0921 \u090f\u0902\u091f\u0940-\u0921\u094b\u092a\u093f\u0902\u0917 \u090f\u091c\u0947\u0902\u0938\u0940 \u0915\u0940 \u0939\u0930 \u0938\u092e\u092f \u092a\u094d\u0930\u0924\u093f\u092c\u0902\u0927\u093f\u0924 \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u0940 \u0938\u0942\u091a\u0940 \u092e\u0947\u0902 \u0939\u0948\u0902 (WADA, 2026), \u0907\u0938\u0932\u093f\u090f \u091c\u093f\u0938 \u090f\u0925\u0932\u0940\u091f \u0915\u093e \u091f\u0947\u0938\u094d\u091f \u0939\u094b\u0924\u093e \u0939\u0948, \u0909\u0938\u0915\u0947 \u0932\u093f\u090f \u0907\u0924\u0928\u093e \u0939\u0940 \u092a\u0949\u091c\u093c\u093f\u091f\u093f\u0935 \u0928\u0924\u0940\u091c\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u093e\u092b\u093c\u0940 \u0939\u0948\u0964 \u090f\u0915 \u0914\u0930 \u091c\u093e\u0928\u0940-\u092e\u093e\u0928\u0940 \u0938\u092e\u0938\u094d\u092f\u093e \u092e\u093f\u0932\u093e\u0935\u091f \u0939\u0948, \u091c\u093f\u0938\u092e\u0947\u0902 \u0938\u0938\u094d\u0924\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928, \u092e\u093e\u0932\u094d\u091f\u094b\u0921\u0947\u0915\u094d\u0938\u091f\u094d\u0930\u093f\u0928, \u0917\u0947\u0939\u0942\u0901 \u0915\u093e \u0906\u091f\u093e \u092f\u093e \u0926\u0942\u0927 \u092a\u093e\u0909\u0921\u0930 \u0935\u094d\u0939\u0947 \u092e\u0947\u0902 \u092e\u093f\u0932\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948 (Song et al., 2025)\u0964<\/p>\n<p>\u0916\u0930\u0940\u0926\u0924\u0947 \u0938\u092e\u092f, \u0909\u0928 \u092c\u094d\u0930\u093e\u0902\u0921 \u0915\u094b \u091a\u0941\u0928\u0947\u0902 \u091c\u094b \u0915\u093f\u0938\u0940 \u0938\u094d\u0935\u0924\u0902\u0924\u094d\u0930 \u0932\u0948\u092c \u0915\u0940 \u091c\u093e\u0901\u091a \u0930\u093f\u092a\u094b\u0930\u094d\u091f \u091b\u093e\u092a\u0924\u0947 \u0939\u0948\u0902, \u092c\u093e\u091c\u093c\u093e\u0930 \u0938\u0947 \u092c\u0939\u0941\u0924 \u0915\u092e \u0915\u0940\u092e\u0924 \u092a\u0930 \u0936\u0915 \u0915\u0930\u0947\u0902, \u0914\u0930 \u0928\u094d\u092f\u0942\u091f\u094d\u0930\u093f\u0936\u0928 \u091f\u0947\u092c\u0932 \u092e\u0947\u0902 \u0926\u0947\u0916\u0947\u0902 \u0915\u093f \u0939\u0930 \u0938\u0930\u094d\u0935\u093f\u0902\u0917 \u092e\u0947\u0902 \u0915\u093f\u0924\u0928\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0939\u0948\u0964<\/p>\n<h2>\u0935\u094d\u0939\u0947 \u0938\u0947 \u0915\u093f\u0938\u0947 \u092b\u093c\u093e\u092f\u0926\u093e \u0939\u094b\u0924\u093e \u0939\u0948<\/h2>\n<ol>\n<li>\u091c\u094b \u0938\u094d\u091f\u094d\u0930\u0947\u0902\u0925 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0938\u093f\u0930\u094d\u092b\u093c \u0916\u093e\u0928\u0947 \u0938\u0947 \u0926\u093f\u0928 \u0915\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0932\u0915\u094d\u0937\u094d\u092f \u092a\u0942\u0930\u093e \u0928\u0939\u0940\u0902 \u0915\u0930 \u092a\u093e\u0924\u0947\u0964<\/li>\n<li>\u091c\u094b \u092b\u093c\u0948\u091f \u0918\u091f\u093e\u0928\u0947 \u0915\u0940 \u0921\u093e\u0907\u091f \u092a\u0930 \u0939\u0948\u0902 \u0914\u0930 \u0915\u092e \u0915\u0948\u0932\u094b\u0930\u0940 \u092e\u0947\u0902 \u092e\u0938\u0932 \u092c\u091a\u093e\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902\u0964<\/li>\n<li>\u092c\u0941\u091c\u093c\u0941\u0930\u094d\u0917 \u091c\u094b \u0939\u0930 \u0916\u093e\u0928\u0947 \u092e\u0947\u0902 \u0915\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0916\u093e\u0924\u0947 \u0939\u0948\u0902, \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0909\u0928\u094d\u0939\u0947\u0902 \u092e\u0938\u0932 \u0915\u0940 \u0935\u0939\u0940 \u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e \u0915\u0947 \u0932\u093f\u090f \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0932\u094d\u092f\u0942\u0938\u0940\u0928 \u091a\u093e\u0939\u093f\u090f (Phillips, 2016; McKendry et al., 2024)\u0964<\/li>\n<li>\u091c\u093f\u0928\u094d\u0939\u0947\u0902 \u0910\u0938\u0947 \u0938\u092e\u092f \u092a\u0930 \u0938\u0941\u0935\u093f\u0927\u093e \u091a\u093e\u0939\u093f\u090f \u091c\u092c \u092a\u0942\u0930\u093e \u0916\u093e\u0928\u093e \u0916\u093e\u0928\u093e \u092e\u0941\u0936\u094d\u0915\u093f\u0932 \u0939\u094b\u0964<\/li>\n<\/ol>\n<p>\u091c\u094b \u092a\u0939\u0932\u0947 \u0938\u0947 \u0915\u093e\u092b\u093c\u0940 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0916\u093e\u0924\u0947 \u0939\u0948\u0902, \u0909\u0928\u094d\u0939\u0947\u0902 \u0935\u094d\u0939\u0947 \u0938\u0947 \u0915\u0941\u091b \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u0928\u0939\u0940\u0902 \u092e\u093f\u0932\u0924\u093e, \u0914\u0930 \u091c\u093f\u0928\u094d\u0939\u0947\u0902 \u0915\u093f\u0921\u0928\u0940 \u0915\u0940 \u092c\u0940\u092e\u093e\u0930\u0940 \u0939\u0948 \u0909\u0928\u094d\u0939\u0947\u0902 \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0938\u0947 \u092a\u0939\u0932\u0947 \u0938\u0932\u093e\u0939 \u0932\u0947\u0928\u0940 \u091a\u093e\u0939\u093f\u090f\u0964<\/p>\n<h2>\u0928\u093f\u0937\u094d\u0915\u0930\u094d\u0937<\/h2>\n<p>\u0935\u094d\u0939\u0947 \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0915\u094d\u0935\u093e\u0932\u093f\u091f\u0940 \u0915\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0939\u0948, \u091c\u0932\u094d\u0926\u0940 \u092a\u091a\u0924\u093e \u0939\u0948 \u0914\u0930 \u0932\u094d\u092f\u0942\u0938\u0940\u0928 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u0948, \u0914\u0930 \u0938\u094d\u091f\u094d\u0930\u0947\u0902\u0925 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u094b\u0902 \u0915\u0947 \u0926\u093f\u0928 \u0915\u0947 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0932\u0915\u094d\u0937\u094d\u092f \u0915\u0947 \u0939\u093f\u0938\u094d\u0938\u0947 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0905\u091a\u094d\u091b\u093e \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u0932\u0940\u0928 \u092e\u093e\u0938 \u0915\u0908 \u092e\u0939\u0940\u0928\u094b\u0902 \u0915\u0940 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u092e\u0947\u0902 \u0915\u0941\u091b \u0938\u094c \u0917\u094d\u0930\u093e\u092e \u0939\u0948 \u0914\u0930 \u0909\u092e\u094d\u0930 \u0915\u0947 \u0938\u093e\u0925 \u0918\u091f\u0924\u093e \u0939\u0948\u0964 \u092a\u0939\u0932\u0947 \u0938\u0947 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u094b\u0902 \u092e\u0947\u0902, \u090f\u0915 \u092e\u0947\u091f\u093e-\u090f\u0928\u093e\u0932\u093f\u0938\u093f\u0938 \u092e\u0947\u0902 \u0905\u0915\u0947\u0932\u0947 \u0935\u094d\u0939\u0947 \u0928\u0947 \u0906\u0901\u0915\u0921\u093c\u094b\u0902 \u0915\u0947 \u0939\u093f\u0938\u093e\u092c \u0938\u0947 \u092b\u093c\u0930\u094d\u0915 \u0928\u0939\u0940\u0902 \u0926\u093f\u0916\u093e\u092f\u093e, \u0939\u093e\u0932\u093e\u0901\u0915\u093f \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u092a\u094d\u0932\u0940\u092e\u0947\u0902\u091f \u0915\u0947 \u0915\u0941\u0932 \u0935\u093f\u0936\u094d\u0932\u0947\u0937\u0923 \u092e\u0947\u0902 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u094b\u0902 \u092e\u0947\u0902 \u0905\u0938\u0930 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0926\u093f\u0916\u093e (Naclerio \u0914\u0930 Larumbe-Zabala, 2016; Morton et al., 2018)\u0964 \u0938\u094d\u0935\u0938\u094d\u0925 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u092e\u0947\u0902 \u0906\u092e \u0921\u094b\u091c\u093c \u0938\u0947 \u0915\u093f\u0921\u0928\u0940 \u092f\u093e \u0932\u093f\u0935\u0930 \u0915\u094b \u0928\u0941\u0915\u0938\u093e\u0928 \u0928\u0939\u0940\u0902 \u0926\u093f\u0916\u093e, \u0914\u0930 \u092c\u0921\u093c\u0940 \u0938\u093e\u0935\u0927\u093e\u0928\u0940 \u0915\u093f\u0921\u0928\u0940 \u0915\u0940 \u092c\u0940\u092e\u093e\u0930\u0940 \u0935\u093e\u0932\u094b\u0902 \u0914\u0930 \u092a\u094d\u0930\u094b\u0921\u0915\u094d\u091f \u0915\u0940 \u0915\u094d\u0935\u093e\u0932\u093f\u091f\u0940 \u0915\u094b \u0932\u0947\u0915\u0930 \u0939\u0948, \u091c\u093f\u0938\u092e\u0947\u0902 \u0921\u093e\u0907\u092f\u0942\u0930\u0947\u091f\u093f\u0915 \u0924\u0915 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0936\u0941\u092d\u0915\u093e\u092e\u0928\u093e\u090f\u0901, \u0905\u0917\u0932\u0947 \u092a\u094b\u0938\u094d\u091f \u092e\u0947\u0902 \u092e\u093f\u0932\u0924\u0947 \u0939\u0948\u0902!<\/p>\n<hr \/>\n<p><strong>\u091c\u093c\u093f\u092e\u094d\u092e\u0947\u0926\u093e\u0930 \u0921\u0949\u0915\u094d\u091f\u0930:<\/strong> <a href=\"https:\/\/clinicanering.com\/equipe\/\">\u0921\u0949. \u0917\u093f\u0932\u092c\u0930\u094d\u091f\u094b \u0928\u0947\u0930\u093f\u0902\u0917 \u091c\u0942\u0928\u093f\u092f\u0930<\/a>, CRM-SP 160822, RQE 142486 (<a href=\"https:\/\/clinicanering.com\/medicina-do-esporte\/\">\u0938\u094d\u092a\u094b\u0930\u094d\u091f\u094d\u0938 \u092e\u0947\u0921\u093f\u0938\u093f\u0928<\/a>, \u092c\u094d\u0930\u093e\u091c\u093c\u0940\u0932)\u0964<\/p>\n<p><small>\u092f\u0939 \u0932\u0947\u0916 \u092a\u094d\u0930\u093e\u092f\u094b\u091c\u093f\u0924 \u0928\u0939\u0940\u0902 \u0939\u0948 \u0914\u0930 \u0915\u093f\u0938\u0940 \u0938\u092a\u094d\u0932\u0940\u092e\u0947\u0902\u091f \u092c\u094d\u0930\u093e\u0902\u0921 \u0928\u0947 \u0907\u0938\u0915\u0940 \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u0928\u0939\u0940\u0902 \u0926\u0947\u0916\u0940\u0964 \u092f\u0939 \u0938\u093f\u0930\u094d\u092b\u093c \u091c\u093e\u0928\u0915\u093e\u0930\u0940 \u0915\u0947 \u0932\u093f\u090f \u0939\u0948 \u0914\u0930 \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u0917\u0924 \u091c\u093e\u0901\u091a \u0915\u0940 \u091c\u0917\u0939 \u0928\u0939\u0940\u0902 \u0932\u0947\u0924\u093e\u0964 <a href=\"https:\/\/clinicanering.com\/sobre\/\">\u0915\u094d\u0932\u093f\u0928\u093f\u0915 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902<\/a> \u0914\u0930 \u091c\u093e\u0928\u0947\u0902 \u092f\u093e <a href=\"https:\/\/clinicanering.com\/contato\/\">\u0938\u0902\u092a\u0930\u094d\u0915<\/a> \u0938\u0947 \u0939\u092e\u0938\u0947 \u092c\u093e\u0924 \u0915\u0930\u0947\u0902\u0964<\/small><\/p>\n<div class=\"nering-faq\">\n<h2>\u0935\u094d\u0939\u0947 \u092a\u0930 \u091d\u091f\u092a\u091f \u0938\u0935\u093e\u0932<\/h2>\n<h3>\u0915\u094d\u092f\u093e \u0935\u094d\u0939\u0947 \u0938\u0947 \u092e\u094b\u091f\u093e\u092a\u093e \u092c\u0922\u093c\u0924\u093e \u0939\u0948?<\/h3>\n<p>\u0935\u094d\u0939\u0947 \u092e\u0947\u0902 \u0915\u093f\u0938\u0940 \u092d\u0940 \u0916\u093e\u0928\u0947 \u0915\u0940 \u0924\u0930\u0939 \u0915\u0948\u0932\u094b\u0930\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948, \u0914\u0930 \u092e\u094b\u091f\u093e\u092a\u093e \u0926\u093f\u0928 \u0915\u0947 \u0915\u0941\u0932 \u0939\u093f\u0938\u093e\u092c \u0938\u0947 \u092c\u0922\u093c\u0924\u093e \u0939\u0948\u0964 \u0938\u094d\u091f\u094d\u0930\u0947\u0902\u0925 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0935\u093e\u0932\u0940 \u0938\u094d\u091f\u0921\u0940 \u092e\u0947\u0902, \u0935\u094d\u0939\u0947 \u0932\u0947\u0928\u0947 \u0935\u093e\u0932\u094b\u0902 \u0928\u0947 \u092a\u094d\u0932\u0947\u0938\u0940\u092c\u094b \u0932\u0947\u0928\u0947 \u0935\u093e\u0932\u094b\u0902 \u0938\u0947 \u0925\u094b\u0921\u093c\u093e \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u092b\u093c\u0948\u091f \u0918\u091f\u093e\u092f\u093e, \u0924\u0940\u0928 \u092e\u0939\u0940\u0928\u0947 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 0.6 kg (Li \u0914\u0930 Liu, 2019)\u0964<\/p>\n<h3>\u0915\u094d\u092f\u093e \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0915\u0947 \u092c\u093f\u0928\u093e \u0935\u094d\u0939\u0947 \u0932\u0947 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902?<\/h3>\n<p>\u0932\u0947 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 \u0938\u094d\u0930\u094b\u0924 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902, \u0932\u0947\u0915\u093f\u0928 \u0938\u094d\u091f\u0921\u0940 \u092e\u0947\u0902 \u092e\u0938\u0932 \u0915\u093e \u092b\u093c\u093e\u092f\u0926\u093e \u0938\u094d\u091f\u094d\u0930\u0947\u0902\u0925 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0915\u0947 \u0938\u093e\u0925 \u0939\u0941\u0906 (Phillips, 2014)\u0964 \u092c\u0941\u0930\u0947 \u0905\u0938\u0930 \u0935\u093e\u0932\u0940 \u0930\u093f\u0935\u094d\u092f\u0942 \u092e\u0947\u0902, \u0938\u092e\u0938\u094d\u092f\u093e\u090f\u0901 \u091c\u093c\u094d\u092f\u093e\u0926\u093e\u0924\u0930 \u091c\u093c\u0930\u0942\u0930\u0924 \u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0914\u0930 \u092c\u093f\u0928\u093e \u0915\u0938\u0930\u0924 \u0915\u0947 \u0926\u093f\u0916\u0940\u0902 (Vasconcelos et al., 2021)\u0964<\/p>\n<h3>\u0935\u094d\u0939\u0947 \u0915\u094b \u092a\u091a\u0928\u0947 \u0914\u0930 \u0905\u0935\u0936\u094b\u0937\u093f\u0924 \u0939\u094b\u0928\u0947 \u092e\u0947\u0902 \u0915\u093f\u0924\u0928\u093e \u0938\u092e\u092f \u0932\u0917\u0924\u093e \u0939\u0948?<\/h3>\n<p>\u090f\u0915 \u0938\u094d\u091f\u0921\u0940 \u092e\u0947\u0902 \u091c\u0939\u093e\u0901 \u0921\u094d\u0930\u093f\u0902\u0915 \u0928\u0932\u0940 \u0938\u0947 \u0938\u0940\u0927\u0947 \u092a\u0947\u091f \u092e\u0947\u0902 \u0921\u093e\u0932\u093e \u0917\u092f\u093e, \u0906\u0927\u093e \u0939\u093f\u0938\u094d\u0938\u093e \u0932\u0917\u092d\u0917 20 \u092e\u093f\u0928\u091f \u092e\u0947\u0902 \u0928\u093f\u0915\u0932 \u0917\u092f\u093e (Calbet \u0914\u0930 Holst, 2004)\u0964 \u092e\u0941\u0901\u0939 \u0938\u0947 \u0914\u0930 \u090a\u0901\u091a\u0940 \u0921\u094b\u091c\u093c \u092e\u0947\u0902 \u0932\u0947\u0928\u0947 \u092a\u0930, \u0935\u094d\u0939\u0947 \u0915\u0947 \u092e\u0941\u0916\u094d\u092f \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u0932\u0917\u092d\u0917 70% \u090f\u0915 \u0918\u0902\u091f\u0947 \u092e\u0947\u0902 \u0906\u0902\u0924\u094b\u0902 \u0924\u0915 \u092a\u0939\u0941\u0901\u091a \u091a\u0941\u0915\u093e \u0925\u093e (Mah\u00e9 et al., 1996)\u0964 \u0905\u092e\u0940\u0928\u094b \u090f\u0938\u093f\u0921 \u0932\u0917\u092d\u0917 20 \u092e\u093f\u0928\u091f \u092e\u0947\u0902 \u0916\u0942\u0928 \u092e\u0947\u0902 \u0926\u093f\u0916\u0928\u0947 \u0932\u0917\u0924\u0947 \u0939\u0948\u0902, \u0932\u094d\u092f\u0942\u0938\u0940\u0928 \u0915\u093e \u0906\u0928\u093e \u0932\u0917\u092d\u0917 80 \u092e\u093f\u0928\u091f \u092a\u0930 \u0938\u092c\u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0939\u094b\u0924\u093e \u0939\u0948 \u0914\u0930 \u0932\u0917\u092d\u0917 6 \u0918\u0902\u091f\u0947 \u092e\u0947\u0902 \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0939\u094b \u091c\u093e\u0924\u093e \u0939\u0948 (Boirie et al., 1997)\u0964<\/p>\n<h3>\u0935\u094d\u0939\u0947 \u0932\u0947\u0928\u0947 \u0915\u093e \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0938\u092e\u092f \u0915\u094d\u092f\u093e \u0939\u0948?<\/h3>\n<p>\u091c\u094b \u0938\u092e\u092f \u0906\u092a\u0915\u0940 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u092e\u0947\u0902 \u092c\u0948\u0920\u0947\u0964 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0915\u093e \u092e\u0938\u0932 \u092a\u0930 \u0905\u0938\u0930 \u0915\u092e \u0938\u0947 \u0915\u092e 24 \u0918\u0902\u091f\u0947 \u0930\u0939\u0924\u093e \u0939\u0948, \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u094b \u0939\u0930 3 \u0938\u0947 4 \u0918\u0902\u091f\u0947 \u0915\u0947 \u0916\u093e\u0928\u094b\u0902 \u092e\u0947\u0902 \u092c\u093e\u0901\u091f\u0928\u093e \u0920\u0940\u0915 \u0938\u092e\u092f \u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u092e\u093e\u092f\u0928\u0947 \u0930\u0916\u0924\u093e \u0939\u0948 (J\u00e4ger et al., 2017)\u0964<\/p>\n<h3>\u0915\u094d\u092f\u093e \u0935\u094d\u0939\u0947 \u0938\u0947 \u092e\u0941\u0939\u093e\u0901\u0938\u0947 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902?<\/h3>\n<p>\u0915\u0941\u091b \u0932\u094b\u0917\u094b\u0902 \u092e\u0947\u0902 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0930\u094b\u091c\u093c \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0915\u0947 \u0915\u0941\u091b \u092e\u0939\u0940\u0928\u094b\u0902 \u092c\u093e\u0926 \u0935\u092f\u0938\u094d\u0915\u094b\u0902 \u0914\u0930 \u0915\u093f\u0936\u094b\u0930\u094b\u0902 \u092e\u0947\u0902 \u0928\u090f \u092e\u0941\u0939\u093e\u0901\u0938\u094b\u0902 \u0915\u0940 \u0930\u093f\u092a\u094b\u0930\u094d\u091f \u0939\u0948\u0902 (Smoliga et al., 2023)\u0964 \u0905\u0917\u0930 \u0936\u0941\u0930\u0942 \u0915\u0930\u0928\u0947 \u0915\u0947 \u092c\u093e\u0926 \u0924\u094d\u0935\u091a\u093e \u0916\u0930\u093e\u092c \u0939\u094b, \u0924\u094b \u0930\u094b\u0915\u0915\u0930 \u0926\u0947\u0916\u0928\u093e \u0920\u0940\u0915 \u0939\u0948\u0964<\/p>\n<h3>\u092e\u0938\u0932 \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0935\u094d\u0939\u0947 \u092f\u093e \u0915\u094b\u0932\u0947\u091c\u0928?<\/h3>\n<p>\u0935\u094d\u0939\u0947\u0964 \u092c\u0941\u091c\u093c\u0941\u0930\u094d\u0917\u094b\u0902 \u092e\u0947\u0902 \u0915\u094b\u0932\u0947\u091c\u0928 \u0928\u0947 \u092e\u0938\u0932 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092c\u0928\u0928\u093e \u0928\u0939\u0940\u0902 \u092c\u0922\u093c\u093e\u092f\u093e, \u091c\u092c\u0915\u093f \u0935\u094d\u0939\u0947 \u0928\u0947 \u092c\u0922\u093c\u093e\u092f\u093e (McKendry et al., 2024)\u0964 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0947 \u091c\u0935\u093e\u0928\u094b\u0902 \u092e\u0947\u0902, \u092c\u0930\u093e\u092c\u0930 \u0932\u094d\u092f\u0942\u0938\u0940\u0928 \u0915\u0947 \u0938\u093e\u0925 \u0935\u094d\u0939\u0947 \u0928\u0947 \u0915\u094b\u0932\u0947\u091c\u0928 \u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u092e\u0938\u0932 \u0915\u0940 \u092e\u094b\u091f\u093e\u0908 \u092c\u0922\u093c\u093e\u0908 (Jacinto et al., 2022)\u0964<\/p>\n<h3>\u0915\u094d\u092f\u093e \u092c\u0941\u091c\u093c\u0941\u0930\u094d\u0917\u094b\u0902 \u0915\u094b \u0935\u094d\u0939\u0947 \u0932\u0947\u0928\u093e \u091a\u093e\u0939\u093f\u090f?<\/h3>\n<p>\u092f\u0939 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948, \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u092c\u0941\u091c\u093c\u0941\u0930\u094d\u0917\u094b\u0902 \u0915\u094b \u092e\u0938\u0932 \u0915\u094b \u0909\u0924\u094d\u0924\u0947\u091c\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0939\u0930 \u0916\u093e\u0928\u0947 \u092e\u0947\u0902 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u091a\u093e\u0939\u093f\u090f \u0914\u0930 \u0935\u094d\u0939\u0947 \u092e\u0947\u0902 \u0932\u094d\u092f\u0942\u0938\u0940\u0928 \u092d\u0930\u092a\u0942\u0930 \u0939\u0948 (Phillips, 2016; McKendry et al., 2024)\u0964 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0938\u0947 \u092b\u093c\u093e\u092f\u0926\u093e \u091c\u0935\u093e\u0928\u094b\u0902 \u0938\u0947 \u0915\u092e \u0939\u094b\u0924\u093e \u0939\u0948 (Morton et al., 2018), \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092c\u0922\u093c\u093e\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 \u0915\u093f\u0921\u0928\u0940 \u0915\u093e \u0915\u093e\u092e \u091c\u093e\u0928\u0928\u093e \u091c\u093c\u0930\u0942\u0930\u0940 \u0939\u0948\u0964<\/p>\n<\/div>\n<h2>\u0938\u0902\u0926\u0930\u094d\u092d<\/h2>\n<ol>\n<li>Bischof K, Kripp AM, Petropoulou M, Stubbs B, K\u00f6nig D. Impact of different protein sources on acute muscle protein synthesis following resistance training: a systematic review with standard and dose-response network meta-analyses. <em>J Int Soc Sports Nutr<\/em>. 2026;23(1):2740224. <a href=\"https:\/\/doi.org\/10.1080\/15502783.2026.2740224\">doi:10.1080\/15502783.2026.2740224<\/a><\/li>\n<li>Boirie Y, Dangin M, Gachon P, Vasson MP, Maubois JL, Beaufr\u00e8re B. Slow and fast dietary proteins differently modulate postprandial protein accretion. <em>Proc Natl Acad Sci U S A<\/em>. 1997;94(26):14930-14935. <a href=\"https:\/\/doi.org\/10.1073\/pnas.94.26.14930\">doi:10.1073\/pnas.94.26.14930<\/a><\/li>\n<li>Calbet JA, Holst JJ. Gastric emptying, gastric secretion and enterogastrone response after administration of milk proteins or their peptide hydrolysates in humans. <em>Eur J Nutr<\/em>. 2004;43(3):127-139. <a href=\"https:\/\/doi.org\/10.1007\/s00394-004-0448-4\">doi:10.1007\/s00394-004-0448-4<\/a><\/li>\n<li>Duarte NM, Cruz AL, Silva DC, Cruz GM. Intake of whey isolate supplement and muscle mass gains in young healthy adults when combined with resistance training: a blinded randomized clinical trial (pilot study). <em>J Sports Med Phys Fitness<\/em>. 2020;60(1):75-84. <a href=\"https:\/\/doi.org\/10.23736\/S0022-4707.19.09741-X\">doi:10.23736\/S0022-4707.19.09741-X<\/a><\/li>\n<li>Franskoviaki IM, Ferreira PCL, Argoud VK, Froelich PE, Zimmer AR. Detection of diuretics contamination in whey protein-based dietary supplements. <em>ACS Omega<\/em>. 2026;11(6):9388-9397. <a href=\"https:\/\/doi.org\/10.1021\/acsomega.5c09357\">doi:10.1021\/acsomega.5c09357<\/a><\/li>\n<li>G\u00fcrgen SG, Y\u00fccel AT, Karaku\u015f A\u00c7, \u00c7e\u00e7en D, \u00d6zen G, Ko\u00e7t\u00fcrk S. Usage of whey protein may cause liver damage via inflammatory and apoptotic responses. <em>Hum Exp Toxicol<\/em>. 2015;34(7):769-779. <a href=\"https:\/\/doi.org\/10.1177\/0960327114556787\">doi:10.1177\/0960327114556787<\/a><\/li>\n<li>Hamarsland H, Aas SN, Nordengen AL, et al. Native whey induces similar post exercise muscle anabolic responses as regular whey, despite greater leucinemia, in elderly individuals. <em>J Nutr Health Aging<\/em>. 2019;23(1):42-50. <a href=\"https:\/\/doi.org\/10.1007\/s12603-018-1105-6\">doi:10.1007\/s12603-018-1105-6<\/a><\/li>\n<li>Hoffman JR, Falvo MJ. Protein &#8211; which is best? <em>J Sports Sci Med<\/em>. 2004;3(3):118-130. <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3905294\/\">PMC3905294<\/a><\/li>\n<li>Jacinto JL, Nunes JP, Gorissen SHM, et al. Whey protein supplementation is superior to leucine-matched collagen peptides to increase muscle thickness during a 10-week resistance training program in untrained young adults. <em>Int J Sport Nutr Exerc Metab<\/em>. 2022;32(3):133-143. <a href=\"https:\/\/doi.org\/10.1123\/ijsnem.2021-0265\">doi:10.1123\/ijsnem.2021-0265<\/a><\/li>\n<li>J\u00e4ger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. <em>J Int Soc Sports Nutr<\/em>. 2017;14:20. <a href=\"https:\/\/doi.org\/10.1186\/s12970-017-0177-8\">doi:10.1186\/s12970-017-0177-8<\/a><\/li>\n<li>KDIGO CKD Work Group. KDIGO 2024 Clinical Practice Guideline for the Evaluation and Management of Chronic Kidney Disease. <em>Kidney Int<\/em>. 2024;105(4S):S117-S314. <a href=\"https:\/\/doi.org\/10.1016\/j.kint.2023.10.018\">doi:10.1016\/j.kint.2023.10.018<\/a><\/li>\n<li>Kim J, Jeong EW, Baek Y, Go GW, Lee HG. Comparison of the effects of commercial whey protein and native whey protein on muscle strength and muscle protein synthesis in rats. <em>Food Sci Biotechnol<\/em>. 2023;32(3):381-388. <a href=\"https:\/\/doi.org\/10.1007\/s10068-023-01248-7\">doi:10.1007\/s10068-023-01248-7<\/a><\/li>\n<li>Koopman R, Crombach N, Gijsen AP, et al. Ingestion of a protein hydrolysate is accompanied by an accelerated in vivo digestion and absorption rate when compared with its intact protein. <em>Am J Clin Nutr<\/em>. 2009;90(1):106-115. <a href=\"https:\/\/doi.org\/10.3945\/ajcn.2009.27474\">doi:10.3945\/ajcn.2009.27474<\/a><\/li>\n<li>Li M, Liu F. Effect of whey protein supplementation during resistance training sessions on body mass and muscular strength: a meta-analysis. <em>Food Funct<\/em>. 2019;10(5):2766-2773. <a href=\"https:\/\/doi.org\/10.1039\/c9fo00182d\">doi:10.1039\/c9fo00182d<\/a><\/li>\n<li>Mah\u00e9 S, Roos N, Benamouzig R, et al. Gastrojejunal kinetics and the digestion of [15N]beta-lactoglobulin and casein in humans: the influence of the nature and quantity of the protein. <em>Am J Clin Nutr<\/em>. 1996;63(4):546-552. <a href=\"https:\/\/doi.org\/10.1093\/ajcn\/63.4.546\">doi:10.1093\/ajcn\/63.4.546<\/a><\/li>\n<li>McKendry J, Lowisz CV, Nanthakumar A, et al. The effects of whey, pea, and collagen protein supplementation beyond the recommended dietary allowance on integrated myofibrillar protein synthetic rates in older males: a randomized controlled trial. <em>Am J Clin Nutr<\/em>. 2024;120(1):34-46. <a href=\"https:\/\/doi.org\/10.1016\/j.ajcnut.2024.05.009\">doi:10.1016\/j.ajcnut.2024.05.009<\/a><\/li>\n<li>Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. <em>Br J Sports Med<\/em>. 2018;52(6):376-384. <a href=\"https:\/\/doi.org\/10.1136\/bjsports-2017-097608\">doi:10.1136\/bjsports-2017-097608<\/a><\/li>\n<li>Naclerio F, Larumbe-Zabala E. Effects of whey protein alone or as part of a multi-ingredient formulation on strength, fat-free mass, or lean body mass in resistance-trained individuals: a meta-analysis. <em>Sports Med<\/em>. 2016;46(1):125-137. <a href=\"https:\/\/doi.org\/10.1007\/s40279-015-0403-y\">doi:10.1007\/s40279-015-0403-y<\/a><\/li>\n<li>Nakayama K, Tagawa R, Saito Y, Sanbongi C. Effects of whey protein hydrolysate ingestion on post-exercise muscle protein synthesis compared with intact whey protein in rats. <em>Nutr Metab (Lond)<\/em>. 2019;16:90. <a href=\"https:\/\/doi.org\/10.1186\/s12986-019-0417-9\">doi:10.1186\/s12986-019-0417-9<\/a><\/li>\n<li>Phillips SM. A brief review of critical processes in exercise-induced muscular hypertrophy. <em>Sports Med<\/em>. 2014;44(Suppl 1):S71-S77. <a href=\"https:\/\/doi.org\/10.1007\/s40279-014-0152-3\">doi:10.1007\/s40279-014-0152-3<\/a><\/li>\n<li>Phillips SM. The impact of protein quality on the promotion of resistance exercise-induced changes in muscle mass. <em>Nutr Metab (Lond)<\/em>. 2016;13:64. <a href=\"https:\/\/doi.org\/10.1186\/s12986-016-0124-8\">doi:10.1186\/s12986-016-0124-8<\/a>. \u091a\u093f\u0924\u094d\u0930 1 <a href=\"https:\/\/creativecommons.org\/licenses\/by\/4.0\/\">CC BY 4.0<\/a> \u0932\u093e\u0907\u0938\u0947\u0902\u0938 \u0915\u0947 \u0924\u0939\u0924 \u0926\u094b\u092c\u093e\u0930\u093e \u091b\u093e\u092a\u093e \u0917\u092f\u093e\u0964<\/li>\n<li>Smoliga JM, Wilber ZT, Robinson BT. Premature death in bodybuilders: what do we know? <em>Sports Med<\/em>. 2023;53(5):933-948. <a href=\"https:\/\/doi.org\/10.1007\/s40279-022-01801-0\">doi:10.1007\/s40279-022-01801-0<\/a><\/li>\n<li>Song W, Yun YH, Lv Y, et al. Authentication and quality assessment of whey protein-based sports supplements using portable near-infrared spectroscopy and hyperspectral imaging. <em>Food Res Int<\/em>. 2025;203:115807. <a href=\"https:\/\/doi.org\/10.1016\/j.foodres.2025.115807\">doi:10.1016\/j.foodres.2025.115807<\/a><\/li>\n<li>Tang JE, Moore DR, Kujbida GW, Tarnopolsky MA, Phillips SM. Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. <em>J Appl Physiol<\/em>. 2009;107(3):987-992. <a href=\"https:\/\/doi.org\/10.1152\/japplphysiol.00076.2009\">doi:10.1152\/japplphysiol.00076.2009<\/a><\/li>\n<li>Vasconcelos QDJS, Bachur TPR, Arag\u00e3o GF. Whey protein supplementation and its potentially adverse effects on health: a systematic review. <em>Appl Physiol Nutr Metab<\/em>. 2021;46(1):27-33. <a href=\"https:\/\/doi.org\/10.1139\/apnm-2020-0370\">doi:10.1139\/apnm-2020-0370<\/a><\/li>\n<li>World Anti-Doping Agency (WADA). The Prohibited List: S5 Diuretics and Masking Agents, prohibited at all times. 14 \u0905\u0915\u094d\u091f\u0942\u092c\u0930 2026 \u0915\u094b \u0926\u0947\u0916\u093e \u0917\u092f\u093e\u0964 <a href=\"https:\/\/www.wada-ama.org\/en\/prohibited-list\">wada-ama.org<\/a><\/li>\n<li>Yi\u011fit Ziolkowski A, \u015eenol N, Aslanko\u00e7 R, Samur G. Whey protein supplementation reduced the liver damage scores of rats fed with a high fat-high fructose diet. <em>PLoS One<\/em>. 2024;19(4):e0301012. <a href=\"https:\/\/doi.org\/10.1371\/journal.pone.0301012\">doi:10.1371\/journal.pone.0301012<\/a><\/li>\n<\/ol>\n<p><em>\u0915\u0935\u0930 \u092b\u093c\u094b\u091f\u094b: <a href=\"https:\/\/unsplash.com\/@alexsaks\">Alex Saks<\/a>, Unsplash \u092a\u0930\u0964<\/em><\/p>\n<p>{&#8220;@context&#8221;: &#8220;https:\/\/schema.org&#8221;, &#8220;@type&#8221;: &#8220;FAQPage&#8221;, &#8220;inLanguage&#8221;: &#8220;hi&#8221;, &#8220;mainEntity&#8221;: [{&#8220;@type&#8221;: &#8220;Question&#8221;, &#8220;name&#8221;: &#8220;\u0915\u094d\u092f\u093e \u0935\u094d\u0939\u0947 \u0938\u0947 \u092e\u094b\u091f\u093e\u092a\u093e \u092c\u0922\u093c\u0924\u093e \u0939\u0948?&#8221;, &#8220;acceptedAnswer&#8221;: {&#8220;@type&#8221;: &#8220;Answer&#8221;, &#8220;text&#8221;: &#8220;\u0935\u094d\u0939\u0947 \u092e\u0947\u0902 \u0915\u093f\u0938\u0940 \u092d\u0940 \u0916\u093e\u0928\u0947 \u0915\u0940 \u0924\u0930\u0939 \u0915\u0948\u0932\u094b\u0930\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948, \u0914\u0930 \u092e\u094b\u091f\u093e\u092a\u093e \u0926\u093f\u0928 \u0915\u0947 \u0915\u0941\u0932 \u0939\u093f\u0938\u093e\u092c \u0938\u0947 \u092c\u0922\u093c\u0924\u093e \u0939\u0948\u0964 \u0938\u094d\u091f\u094d\u0930\u0947\u0902\u0925 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0935\u093e\u0932\u0940 \u0938\u094d\u091f\u0921\u0940 \u092e\u0947\u0902, \u0935\u094d\u0939\u0947 \u0932\u0947\u0928\u0947 \u0935\u093e\u0932\u094b\u0902 \u0928\u0947 \u092a\u094d\u0932\u0947\u0938\u0940\u092c\u094b \u0932\u0947\u0928\u0947 \u0935\u093e\u0932\u094b\u0902 \u0938\u0947 \u0925\u094b\u0921\u093c\u093e \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u092b\u093c\u0948\u091f \u0918\u091f\u093e\u092f\u093e, \u0924\u0940\u0928 \u092e\u0939\u0940\u0928\u0947 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 0.6 kg (Li \u0914\u0930 Liu, 2019)\u0964&#8221;}}, {&#8220;@type&#8221;: &#8220;Question&#8221;, &#8220;name&#8221;: &#8220;\u0915\u094d\u092f\u093e \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0915\u0947 \u092c\u093f\u0928\u093e \u0935\u094d\u0939\u0947 \u0932\u0947 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902?&#8221;, &#8220;acceptedAnswer&#8221;: {&#8220;@type&#8221;: &#8220;Answer&#8221;, &#8220;text&#8221;: &#8220;\u0932\u0947 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 \u0938\u094d\u0930\u094b\u0924 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902, \u0932\u0947\u0915\u093f\u0928 \u0938\u094d\u091f\u0921\u0940 \u092e\u0947\u0902 \u092e\u0938\u0932 \u0915\u093e \u092b\u093c\u093e\u092f\u0926\u093e \u0938\u094d\u091f\u094d\u0930\u0947\u0902\u0925 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0915\u0947 \u0938\u093e\u0925 \u0939\u0941\u0906 (Phillips, 2014)\u0964 \u092c\u0941\u0930\u0947 \u0905\u0938\u0930 \u0935\u093e\u0932\u0940 \u0930\u093f\u0935\u094d\u092f\u0942 \u092e\u0947\u0902, \u0938\u092e\u0938\u094d\u092f\u093e\u090f\u0901 \u091c\u093c\u094d\u092f\u093e\u0926\u093e\u0924\u0930 \u091c\u093c\u0930\u0942\u0930\u0924 \u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0914\u0930 \u092c\u093f\u0928\u093e \u0915\u0938\u0930\u0924 \u0915\u0947 \u0926\u093f\u0916\u0940\u0902 (Vasconcelos et al., 2021)\u0964&#8221;}}, {&#8220;@type&#8221;: &#8220;Question&#8221;, &#8220;name&#8221;: &#8220;\u0935\u094d\u0939\u0947 \u0915\u094b \u092a\u091a\u0928\u0947 \u0914\u0930 \u0905\u0935\u0936\u094b\u0937\u093f\u0924 \u0939\u094b\u0928\u0947 \u092e\u0947\u0902 \u0915\u093f\u0924\u0928\u093e \u0938\u092e\u092f \u0932\u0917\u0924\u093e \u0939\u0948?&#8221;, &#8220;acceptedAnswer&#8221;: {&#8220;@type&#8221;: &#8220;Answer&#8221;, &#8220;text&#8221;: &#8220;\u090f\u0915 \u0938\u094d\u091f\u0921\u0940 \u092e\u0947\u0902 \u091c\u0939\u093e\u0901 \u0921\u094d\u0930\u093f\u0902\u0915 \u0928\u0932\u0940 \u0938\u0947 \u0938\u0940\u0927\u0947 \u092a\u0947\u091f \u092e\u0947\u0902 \u0921\u093e\u0932\u093e \u0917\u092f\u093e, \u0906\u0927\u093e \u0939\u093f\u0938\u094d\u0938\u093e \u0932\u0917\u092d\u0917 20 \u092e\u093f\u0928\u091f \u092e\u0947\u0902 \u0928\u093f\u0915\u0932 \u0917\u092f\u093e (Calbet \u0914\u0930 Holst, 2004)\u0964 \u092e\u0941\u0901\u0939 \u0938\u0947 \u0914\u0930 \u090a\u0901\u091a\u0940 \u0921\u094b\u091c\u093c \u092e\u0947\u0902 \u0932\u0947\u0928\u0947 \u092a\u0930, \u0935\u094d\u0939\u0947 \u0915\u0947 \u092e\u0941\u0916\u094d\u092f \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u0932\u0917\u092d\u0917 70% \u090f\u0915 \u0918\u0902\u091f\u0947 \u092e\u0947\u0902 \u0906\u0902\u0924\u094b\u0902 \u0924\u0915 \u092a\u0939\u0941\u0901\u091a \u091a\u0941\u0915\u093e \u0925\u093e (Mah\u00e9 et al., 1996)\u0964 \u0905\u092e\u0940\u0928\u094b \u090f\u0938\u093f\u0921 \u0932\u0917\u092d\u0917 20 \u092e\u093f\u0928\u091f \u092e\u0947\u0902 \u0916\u0942\u0928 \u092e\u0947\u0902 \u0926\u093f\u0916\u0928\u0947 \u0932\u0917\u0924\u0947 \u0939\u0948\u0902, \u0932\u094d\u092f\u0942\u0938\u0940\u0928 \u0915\u093e \u0906\u0928\u093e \u0932\u0917\u092d\u0917 80 \u092e\u093f\u0928\u091f \u092a\u0930 \u0938\u092c\u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0939\u094b\u0924\u093e \u0939\u0948 \u0914\u0930 \u0932\u0917\u092d\u0917 6 \u0918\u0902\u091f\u0947 \u092e\u0947\u0902 \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0939\u094b \u091c\u093e\u0924\u093e \u0939\u0948 (Boirie et al., 1997)\u0964&#8221;}}, {&#8220;@type&#8221;: &#8220;Question&#8221;, &#8220;name&#8221;: &#8220;\u0935\u094d\u0939\u0947 \u0932\u0947\u0928\u0947 \u0915\u093e \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0938\u092e\u092f \u0915\u094d\u092f\u093e \u0939\u0948?&#8221;, &#8220;acceptedAnswer&#8221;: {&#8220;@type&#8221;: &#8220;Answer&#8221;, &#8220;text&#8221;: &#8220;\u091c\u094b \u0938\u092e\u092f \u0906\u092a\u0915\u0940 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u092e\u0947\u0902 \u092c\u0948\u0920\u0947\u0964 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0915\u093e \u092e\u0938\u0932 \u092a\u0930 \u0905\u0938\u0930 \u0915\u092e \u0938\u0947 \u0915\u092e 24 \u0918\u0902\u091f\u0947 \u0930\u0939\u0924\u093e \u0939\u0948, \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u094b \u0939\u0930 3 \u0938\u0947 4 \u0918\u0902\u091f\u0947 \u0915\u0947 \u0916\u093e\u0928\u094b\u0902 \u092e\u0947\u0902 \u092c\u093e\u0901\u091f\u0928\u093e \u0920\u0940\u0915 \u0938\u092e\u092f \u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u092e\u093e\u092f\u0928\u0947 \u0930\u0916\u0924\u093e \u0939\u0948 (J\u00e4ger et al., 2017)\u0964&#8221;}}, {&#8220;@type&#8221;: &#8220;Question&#8221;, &#8220;name&#8221;: &#8220;\u0915\u094d\u092f\u093e \u0935\u094d\u0939\u0947 \u0938\u0947 \u092e\u0941\u0939\u093e\u0901\u0938\u0947 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902?&#8221;, &#8220;acceptedAnswer&#8221;: {&#8220;@type&#8221;: &#8220;Answer&#8221;, &#8220;text&#8221;: &#8220;\u0915\u0941\u091b \u0932\u094b\u0917\u094b\u0902 \u092e\u0947\u0902 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0930\u094b\u091c\u093c \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0915\u0947 \u0915\u0941\u091b \u092e\u0939\u0940\u0928\u094b\u0902 \u092c\u093e\u0926 \u0935\u092f\u0938\u094d\u0915\u094b\u0902 \u0914\u0930 \u0915\u093f\u0936\u094b\u0930\u094b\u0902 \u092e\u0947\u0902 \u0928\u090f \u092e\u0941\u0939\u093e\u0901\u0938\u094b\u0902 \u0915\u0940 \u0930\u093f\u092a\u094b\u0930\u094d\u091f \u0939\u0948\u0902 (Smoliga et al., 2023)\u0964 \u0905\u0917\u0930 \u0936\u0941\u0930\u0942 \u0915\u0930\u0928\u0947 \u0915\u0947 \u092c\u093e\u0926 \u0924\u094d\u0935\u091a\u093e \u0916\u0930\u093e\u092c \u0939\u094b, \u0924\u094b \u0930\u094b\u0915\u0915\u0930 \u0926\u0947\u0916\u0928\u093e \u0920\u0940\u0915 \u0939\u0948\u0964&#8221;}}, {&#8220;@type&#8221;: &#8220;Question&#8221;, &#8220;name&#8221;: &#8220;\u092e\u0938\u0932 \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0935\u094d\u0939\u0947 \u092f\u093e \u0915\u094b\u0932\u0947\u091c\u0928?&#8221;, &#8220;acceptedAnswer&#8221;: {&#8220;@type&#8221;: &#8220;Answer&#8221;, &#8220;text&#8221;: &#8220;\u0935\u094d\u0939\u0947\u0964 \u092c\u0941\u091c\u093c\u0941\u0930\u094d\u0917\u094b\u0902 \u092e\u0947\u0902 \u0915\u094b\u0932\u0947\u091c\u0928 \u0928\u0947 \u092e\u0938\u0932 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092c\u0928\u0928\u093e \u0928\u0939\u0940\u0902 \u092c\u0922\u093c\u093e\u092f\u093e, \u091c\u092c\u0915\u093f \u0935\u094d\u0939\u0947 \u0928\u0947 \u092c\u0922\u093c\u093e\u092f\u093e (McKendry et al., 2024)\u0964 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0947 \u091c\u0935\u093e\u0928\u094b\u0902 \u092e\u0947\u0902, \u092c\u0930\u093e\u092c\u0930 \u0932\u094d\u092f\u0942\u0938\u0940\u0928 \u0915\u0947 \u0938\u093e\u0925 \u0935\u094d\u0939\u0947 \u0928\u0947 \u0915\u094b\u0932\u0947\u091c\u0928 \u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u092e\u0938\u0932 \u0915\u0940 \u092e\u094b\u091f\u093e\u0908 \u092c\u0922\u093c\u093e\u0908 (Jacinto et al., 2022)\u0964&#8221;}}, {&#8220;@type&#8221;: &#8220;Question&#8221;, &#8220;name&#8221;: &#8220;\u0915\u094d\u092f\u093e \u092c\u0941\u091c\u093c\u0941\u0930\u094d\u0917\u094b\u0902 \u0915\u094b \u0935\u094d\u0939\u0947 \u0932\u0947\u0928\u093e \u091a\u093e\u0939\u093f\u090f?&#8221;, &#8220;acceptedAnswer&#8221;: {&#8220;@type&#8221;: &#8220;Answer&#8221;, &#8220;text&#8221;: &#8220;\u092f\u0939 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948, \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u092c\u0941\u091c\u093c\u0941\u0930\u094d\u0917\u094b\u0902 \u0915\u094b \u092e\u0938\u0932 \u0915\u094b \u0909\u0924\u094d\u0924\u0947\u091c\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0939\u0930 \u0916\u093e\u0928\u0947 \u092e\u0947\u0902 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u091a\u093e\u0939\u093f\u090f \u0914\u0930 \u0935\u094d\u0939\u0947 \u092e\u0947\u0902 \u0932\u094d\u092f\u0942\u0938\u0940\u0928 \u092d\u0930\u092a\u0942\u0930 \u0939\u0948 (Phillips, 2016; McKendry et al., 2024)\u0964 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0938\u0947 \u092b\u093c\u093e\u092f\u0926\u093e \u091c\u0935\u093e\u0928\u094b\u0902 \u0938\u0947 \u0915\u092e \u0939\u094b\u0924\u093e \u0939\u0948 (Morton et al., 2018), \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092c\u0922\u093c\u093e\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 \u0915\u093f\u0921\u0928\u0940 \u0915\u093e \u0915\u093e\u092e \u091c\u093e\u0928\u0928\u093e \u091c\u093c\u0930\u0942\u0930\u0940 \u0939\u0948\u0964&#8221;}}]}<\/p>\n<p>{&#8220;@context&#8221;: 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