{"id":1122,"date":"2025-12-09T17:10:21","date_gmt":"2025-12-09T13:40:21","guid":{"rendered":"https:\/\/talayedaran42.ir\/?p=1122"},"modified":"2025-12-09T17:10:21","modified_gmt":"2025-12-09T13:40:21","slug":"%d9%87%d9%88%d8%a7%db%8c-%d8%a2%d9%84%d9%88%d8%af%d9%87-%d9%88-%d9%88%d8%b1%d8%b2%d8%b4-%d9%85%d8%b1%d8%b2-%d8%a8%d8%a7%d8%b1%db%8c%da%a9-%d9%81%d8%a7%db%8c%d8%af%d9%87-%d9%88-%d8%ae%d8%b7%d8%b1","status":"publish","type":"post","link":"https:\/\/talayedaran42.ir\/?p=1122","title":{"rendered":"\u0647\u0648\u0627\u06cc \u0622\u0644\u0648\u062f\u0647 \u0648 \u0648\u0631\u0632\u0634\/ \u0645\u0631\u0632 \u0628\u0627\u0631\u06cc\u06a9 \u0641\u0627\u06cc\u062f\u0647 \u0648 \u062e\u0637\u0631!"},"content":{"rendered":"
\n

\u0628\u0647 \u06af\u0632\u0627\u0631\u0634 \u062e\u0628\u0631\u06af\u0632\u0627\u0631\u06cc\u00a0\u062e\u0628\u0631\u0622\u0646\u0644\u0627\u06cc\u0646<\/a>\u061b\u00a0\u0647\u0648\u0627\u06cc \u0622\u0644\u0648\u062f\u0647 \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u0631\u0627 \u062f\u0631 \u0634\u0631\u0627\u06cc\u0637\u06cc \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u062f\u0647\u062f \u06a9\u0647 \u0628\u06cc\u0646 \u062d\u0641\u0638 \u0622\u0645\u0627\u062f\u06af\u06cc \u0628\u062f\u0646\u06cc \u0648 \u0622\u0633\u06cc\u0628 \u0646\u062f\u06cc\u062f\u0646 \u0627\u0632 \u0622\u0644\u0627\u06cc\u0646\u062f\u0647\u200c\u0647\u0627 \u0628\u0627\u06cc\u062f \u062a\u0639\u0627\u062f\u0644 \u0628\u0631\u0642\u0631\u0627\u0631 \u06a9\u0646\u0646\u062f. \u0645\u062a\u062e\u0635\u0635\u0627\u0646 \u0645\u06cc\u200c\u06af\u0648\u06cc\u0646\u062f \u0648\u0631\u0632\u0634 \u0645\u062a\u0648\u0642\u0641 \u0646\u0634\u0648\u062f<\/em>\u060c \u0627\u0645\u0627 \u0628\u0627\u06cc\u062f \u0647\u0648\u0634\u0645\u0646\u062f\u0627\u0646\u0647\u200c\u062a\u0631 \u0648 \u0628\u0627 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0631\u06cc\u0632\u06cc \u062f\u0642\u06cc\u0642 \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u062f\u061b \u0628\u0647\u200c\u0648\u06cc\u0698\u0647 \u0686\u0648\u0646 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u0628\u0647\u200c\u062f\u0644\u06cc\u0644 \u062a\u0646\u0641\u0633 \u0639\u0645\u06cc\u0642\u200c\u062a\u0631\u060c \u0646\u0633\u0628\u062a \u0628\u0647 \u0627\u0641\u0631\u0627\u062f \u0639\u0627\u062f\u06cc \u0622\u0644\u0627\u06cc\u0646\u062f\u0647 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0648\u0627\u0631\u062f \u0631\u06cc\u0647 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f.<\/p>\n

<\/h3>\n

\u062f\u0631 \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u0645\u06cc \u062e\u0648\u0627\u0647\u06cc\u0645 \u062f\u0631 \u0645\u0648\u0631\u062f \u0648\u0631\u0632\u0634 \u062f\u0631 \u0647\u0648\u0627\u06cc \u0622\u0644\u0648\u062f\u0647 \u0627\u06cc\u0646 \u0631\u0648\u0632\u0647\u0627 \u0635\u062d\u0628\u062a \u06a9\u0646\u06cc\u0645\u060c \u0634\u0647\u0627\u0628 \u0641\u0648\u0644\u0627\u062f\u0628\u064e\u0631\u06cc \u0627\u0632 \u0645\u0631\u0628\u06cc\u0627\u0646 \u0628\u0631\u062c\u0633\u062a\u0647 \u0647\u0627\u06cc\u0631\u0627\u06a9\u0633 \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0648\u0631\u062f \u062a\u0648\u0636\u06cc\u062d \u0645\u06cc \u062f\u0647\u062f:<\/strong><\/span><\/h3>\n

\u0686\u0631\u0627 \u0622\u0644\u0648\u062f\u06af\u06cc \u0628\u0631\u0627\u06cc \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u062e\u0637\u0631 \u0628\u06cc\u0634\u062a\u0631\u06cc \u062f\u0627\u0631\u062f\u061f<\/strong><\/h3>\n

\u062f\u0631 \u062a\u0645\u0631\u06cc\u0646\u060c \u0639\u0645\u0642 \u0648 \u062d\u062c\u0645 \u062a\u0646\u0641\u0633 \u0628\u0627\u0644\u0627 \u0645\u06cc\u200c\u0631\u0648\u062f \u0648 \u0630\u0631\u0627\u062a \u0631\u06cc\u0632 \u0645\u062b\u0644 PM2.5 \u0648 PM10 \u0631\u0627\u062d\u062a\u200c\u062a\u0631 \u0648\u0627\u0631\u062f \u0622\u0644\u0648\u0626\u0648\u0644\u200c\u0647\u0627 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f. \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u062f\u0647\u0627\u0646\u060c \u0641\u06cc\u0644\u062a\u0631 \u0637\u0628\u06cc\u0639\u06cc \u0628\u06cc\u0646\u06cc \u0631\u0627 \u062f\u0648\u0631 \u0645\u06cc\u200c\u0632\u0646\u062f \u0648 \u0627\u06cc\u0646 \u06cc\u0639\u0646\u06cc \u0648\u0631\u0648\u062f \u0628\u06cc\u0634\u062a\u0631 \u0622\u0644\u0627\u06cc\u0646\u062f\u0647\u200c\u0647\u0627. \u062a\u062d\u0642\u06cc\u0642\u0627\u062a \u0646\u0634\u0627\u0646 \u062f\u0627\u062f\u0647 \u0622\u0644\u0648\u062f\u06af\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0627\u0644\u062a\u0647\u0627\u0628 \u0645\u062c\u0627\u0631\u06cc \u062a\u0646\u0641\u0633\u06cc\u060c \u06a9\u0627\u0647\u0634 HRV \u0648 \u0639\u0644\u0627\u0626\u0645 \u062a\u0646\u0641\u0633\u06cc \u062f\u0631 \u0627\u0641\u0631\u0627\u062f \u062d\u0633\u0627\u0633 \u0631\u0627 \u062a\u0634\u062f\u06cc\u062f \u06a9\u0646\u062f.<\/p>\n

\u0686\u0637\u0648\u0631 \u062f\u0631 \u0631\u0648\u0632\u0647\u0627\u06cc \u0622\u0644\u0648\u062f\u0647 \u0648\u0631\u0632\u0634 \u06a9\u0646\u06cc\u0645\u061f<\/h3>\n

\u06f1) \u06a9\u0627\u0647\u0634 \u0647\u0648\u0634\u0645\u0646\u062f\u0627\u0646\u0647 \u0634\u062f\u062a \u062a\u0645\u0631\u06cc\u0646<\/strong>
\u062f\u0631 \u0634\u0627\u062e\u0635 AQI \u0628\u0627\u0644\u0627\u060c \u062a\u0645\u0631\u06cc\u0646\u200c\u0647\u0627\u06cc \u0633\u0646\u06af\u06cc\u0646\u060c \u0627\u06cc\u0646\u062a\u0631\u0648\u0627\u0644 \u0633\u0631\u0639\u062a\u06cc \u0648 \u0631\u06a9\u0648\u0631\u062f\u0647\u0627\u06cc \u062a\u0646\u0641\u0633\u06cc \u0645\u0645\u0646\u0648\u0639 \u0627\u0633\u062a. \u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u062a\u0645\u0631\u06cc\u0646\u200c\u0647\u0627\u06cc \u062a\u06a9\u0646\u06cc\u06a9\u060c \u0642\u062f\u0631\u062a \u0633\u0628\u06a9 \u0648 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0645\u062a\u0648\u0633\u0637 \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u062f.<\/p>\n

\u06f2) \u06a9\u0627\u0647\u0634 \u0632\u0645\u0627\u0646 \u062d\u0636\u0648\u0631 \u062f\u0631 \u0641\u0636\u0627\u06cc \u0628\u0627\u0632<\/strong>
\u0628\u0647\u200c\u062f\u0644\u06cc\u0644 \u0627\u0641\u0632\u0627\u06cc\u0634 \u00ab\u062f\u0648\u0632 \u0645\u0648\u0627\u062c\u0647\u0647\u00bb\u060c \u062d\u0636\u0648\u0631 Outdoor \u0631\u0627 \u0628\u0647 \u062d\u062f\u0648\u062f \u06f2\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u0645\u062d\u062f\u0648\u062f \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0627\u0642\u06cc \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u062f\u0631 \u0628\u0627\u0634\u06af\u0627\u0647 \u0627\u062f\u0627\u0645\u0647 \u062f\u0647\u06cc\u062f.<\/p>\n

\u06f3) \u0647\u0645\u0627\u0647\u0646\u06af\u06cc \u0628\u0627 \u0634\u0627\u062e\u0635 \u0622\u0644\u0648\u062f\u06af\u06cc<\/strong>
\u0628\u0627 \u0627\u067e\u200c\u0647\u0627\u06cc \u0647\u0648\u0627\u0634\u0646\u0627\u0633\u06cc\u060c \u0631\u0648\u0632\u0627\u0646\u0647 AQI \u0631\u0627 \u0686\u06a9 \u06a9\u0646\u06cc\u062f\u061b \u06af\u0627\u0647\u06cc \u0638\u0647\u0631 \u0634\u0631\u0627\u06cc\u0637 \u0628\u0647\u062a\u0631 \u0627\u0632 \u0635\u0628\u062d \u0627\u0633\u062a.<\/p>\n

\u06f4) \u0627\u0646\u062a\u062e\u0627\u0628 \u0645\u062d\u0644 \u0645\u0646\u0627\u0633\u0628 \u0628\u0631\u0627\u06cc Outdoor<\/strong>
\u067e\u0627\u0631\u06a9\u200c\u0647\u0627\u060c \u0627\u0631\u062a\u0641\u0627\u0639\u0627\u062a \u0648 \u0645\u0633\u06cc\u0631\u0647\u0627\u06cc \u062e\u0644\u0648\u062a \u0628\u0647\u062a\u0631 \u0627\u0632 \u06a9\u0646\u0627\u0631 \u062c\u0627\u062f\u0647 \u0648 \u0627\u062a\u0648\u0628\u0627\u0646 \u0647\u0633\u062a\u0646\u062f.<\/p>\n

\u06f5) \u0627\u0646\u062a\u0642\u0627\u0644 \u062a\u0645\u0631\u06cc\u0646 \u0647\u0648\u0627\u0632\u06cc \u0633\u0646\u06af\u06cc\u0646 \u0628\u0647 Indoor<\/strong>
\u062f\u0648\u06cc\u062f\u0646 \u0648 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u067e\u0631\u062a\u0646\u0641\u0633 \u0631\u0627 \u062f\u0631 \u0628\u0627\u0634\u06af\u0627\u0647 \u06cc\u0627 \u062e\u0627\u0646\u0647 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f\u060c \u0628\u0647 \u0634\u0631\u0637 \u0627\u06cc\u0646\u06a9\u0647 \u062a\u0647\u0648\u06cc\u0647 \u0645\u0646\u0627\u0633\u0628 \u0628\u0627\u0634\u062f.<\/p>\n

\u06f6) \u0645\u062f\u06cc\u0631\u06cc\u062a \u062d\u062c\u0645 \u062a\u0646\u0641\u0633<\/strong>
\u062d\u0631\u06a9\u0627\u062a\u06cc \u0645\u062b\u0644 Burpee \u0632\u06cc\u0627\u062f\u060c AirBike \u0637\u0648\u0644\u0627\u0646\u06cc\u060c Sprint \u0648 Double Under \u0633\u0646\u06af\u06cc\u0646 \u0628\u0627\u06cc\u062f \u0645\u062d\u062f\u0648\u062f \u0634\u0648\u062f.<\/p>\n

\u06f7) \u0627\u0646\u062a\u062e\u0627\u0628 \u0641\u0636\u0627\u06cc \u0628\u0633\u062a\u0647 \u0627\u0645\u0646<\/strong>
\u0628\u0627\u0634\u06af\u0627\u0647 \u0628\u0627\u06cc\u062f \u062a\u0647\u0648\u06cc\u0647 \u0645\u0646\u0627\u0633\u0628\u060c \u0641\u06cc\u0644\u062a\u0631 \u0647\u0648\u0627 \u0648 \u062a\u0631\u0627\u06a9\u0645 \u067e\u0627\u06cc\u06cc\u0646 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f. \u0641\u0636\u0627\u06cc \u0628\u0633\u062a\u0647 \u0628\u0627 \u062a\u0647\u0648\u06cc\u0647 \u0636\u0639\u06cc\u0641\u060c \u0647\u0645\u0627\u0646 \u0622\u0644\u0648\u062f\u06af\u06cc Outdoor \u0628\u0647\u200c\u0639\u0644\u0627\u0648\u0647 CO\u2082 \u0648 \u0631\u0637\u0648\u0628\u062a \u0628\u0627\u0644\u0627\u0633\u062a.<\/p>\n

\u06f8) \u062a\u0648\u062c\u0647 \u0628\u0647 \u0639\u0644\u0627\u0626\u0645 \u0647\u0634\u062f\u0627\u0631<\/strong>
\u062f\u0631 \u0635\u0648\u0631\u062a \u062a\u0646\u06af\u06cc \u0646\u0641\u0633\u060c \u0633\u0631\u0641\u0647 \u062e\u0634\u06a9\u060c \u062e\u0633\u200c\u062e\u0633\u060c \u0633\u0631\u06af\u06cc\u062c\u0647 \u06cc\u0627 \u062f\u0631\u062f \u0642\u0641\u0633\u0647 \u0633\u06cc\u0646\u0647\u060c \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627\u06cc\u062f \u0641\u0648\u0631\u0627\u064b \u0645\u062a\u0648\u0642\u0641 \u0634\u0648\u062f.<\/p>\n

\u06f9) \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u062c\u062f\u06cc\u200c\u062a\u0631<\/strong>
\u062f\u0648\u0634 \u06af\u0631\u0641\u062a\u0646\u060c \u0634\u0633\u062a\u200c\u0648\u0634\u0648\u06cc \u0628\u06cc\u0646\u06cc\u060c \u0645\u0635\u0631\u0641 \u0622\u0628\u060c \u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u0631\u0646\u06af\u06cc \u0648 \u062e\u0648\u0627\u0628 \u06a9\u0627\u0641\u06cc \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0627\u0644\u062a\u0647\u0627\u0628 \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a.<\/p>\n

\u062a\u063a\u0630\u06cc\u0647 \u0645\u0646\u0627\u0633\u0628 \u062f\u0631 \u0631\u0648\u0632\u0647\u0627\u06cc \u0622\u0644\u0648\u062f\u0647<\/h3>\n

\u0622\u0646\u062a\u06cc\u200c\u0627\u06a9\u0633\u06cc\u062f\u0627\u0646\u200c\u0647\u0627 (\u067e\u0631\u062a\u0642\u0627\u0644\u060c \u0627\u0646\u0627\u0631\u060c \u06a9\u06cc\u0648\u06cc\u060c \u0633\u0628\u0632\u06cc\u062c\u0627\u062a)\u060c \u0686\u0631\u0628\u06cc\u200c\u0647\u0627\u06cc \u0633\u0627\u0644\u0645 (\u06af\u0631\u062f\u0648\u060c \u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646)\u060c \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u06a9\u0627\u0641\u06cc \u0648 \u0622\u0628\u200c\u0631\u0633\u0627\u0646\u06cc \u0645\u0646\u0627\u0633\u0628 \u0628\u0647 \u062f\u0641\u0639 \u0622\u0644\u0648\u062f\u06af\u06cc \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f. \u0645\u0635\u0631\u0641 \u0645\u06a9\u0645\u0644\u200c\u0647\u0627\u06cc\u06cc \u0645\u062b\u0644 \u0627\u0645\u06af\u0627\u06f3 \u06cc\u0627 NAC \u0641\u0642\u0637 \u0628\u0627 \u0646\u0638\u0631 \u0645\u062a\u062e\u0635\u0635 \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n

\u062d\u062f \u0645\u062c\u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 Outdoor \u0628\u0631 \u0627\u0633\u0627\u0633 AQI<\/h3>\n
    \n
  • \n

    AQI \u0632\u06cc\u0631 \u06f1\u06f0\u06f0:<\/strong> \u062a\u0645\u0631\u06cc\u0646 Outdoor \u0645\u062c\u0627\u0632<\/p>\n<\/li>\n

  • \n

    \u06f1\u06f0\u06f0 \u062a\u0627 \u06f1\u06f5\u06f0:<\/strong> \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0645 \u062a\u0627 \u0645\u062a\u0648\u0633\u0637<\/p>\n<\/li>\n

  • \n

    \u06f1\u06f5\u06f0 \u062a\u0627 \u06f2\u06f0\u06f0:<\/strong> \u0641\u0642\u0637 \u0641\u0639\u0627\u0644\u06cc\u062a \u0633\u0628\u06a9<\/p>\n<\/li>\n

  • \n

    \u0628\u06cc\u0634 \u0627\u0632 \u06f2\u06f0\u06f0:<\/strong> Outdoor \u06a9\u0627\u0645\u0644\u0627\u064b \u0645\u0645\u0646\u0648\u0639<\/p>\n<\/li>\n<\/ul>\n

    \u00a0\u0645\u0646\u0627\u0628\u0639
    \u200f
    World Health Organization (WHO) \u2013 Air Pollution & Physical Activity Guidance
    American College of Sports Medicine (ACSM) \u2013 Position Stand on Exercise in Polluted Environments
    Environmental Health Perspectives Journal \u2013 Effects of PM2.5 on Cardiovascular and Respiratory Function
    European Respiratory Society \u2013 Outdoor exercise & air quality guidelines
    Nutrients Journal \u2013 Antioxidants, Omega-3, and NAC effects on oxidative stress
    Journal of Sports Science \u2013 Ventilation, VO\u2082 and pollutant uptake during exercise<\/p>\n

    257 251<\/p>\n<\/p><\/div>\n","protected":false},"excerpt":{"rendered":"

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