{"id":11035,"date":"2022-11-03T14:41:14","date_gmt":"2022-11-03T12:41:14","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=11035"},"modified":"2022-11-03T14:41:14","modified_gmt":"2022-11-03T12:41:14","slug":"%d8%a7%d9%81%d8%b6%d9%84-%d9%88%d8%ac%d8%a8%d8%a9-%d8%a7%d9%81%d8%b7%d8%a7%d8%b1-%d8%b5%d8%ad%d9%8a%d8%a9","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%81%d8%b6%d9%84-%d9%88%d8%ac%d8%a8%d8%a9-%d8%a7%d9%81%d8%b7%d8%a7%d8%b1-%d8%b5%d8%ad%d9%8a%d8%a9\/","title":{"rendered":"\u0627\u0641\u0636\u0644 \u0648\u062c\u0628\u0629 \u0627\u0641\u0637\u0627\u0631 \u0635\u062d\u064a\u0629 \u0644\u0644\u0643\u0628\u0627\u0631 \u0648\u0627\u0644\u0623\u0637\u0641\u0627\u0644"},"content":{"rendered":"\n<p>\u062a\u0631\u063a\u0628 \u0641\u064a \u062a\u063a\u064a\u064a\u0631 \u0646\u0645\u0637 \u062d\u064a\u0627\u062a\u0643 \u0644\u0646\u0638\u0627\u0645 \u0623\u0643\u062b\u0631 \u0635\u062d\u0629\u061f \u0639\u0644\u064a\u0643 \u0627\u0644\u0627\u0647\u062a\u0645\u0627\u0645 \u0628\u0648\u062c\u0628\u0629 \u0627\u0644\u0625\u0641\u0637\u0627\u0631\u060c \u0641\u0642\u062f \u0623\u0643\u062f \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u062e\u0628\u0631\u0627\u0621 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0625<a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a5%d9%81%d8%b7%d8%a7%d8%b1-%d8%ba%d9%86%d9%8a-%d8%a8%d8%a7%d9%84%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0641\u0637\u0627\u0631 \u063a\u0646\u064a \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/a>\u060c \u0633\u0648\u0641 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u062d\u0642\u064a\u0642 \u0623\u0647\u062f\u0627\u0641\u0643 \u0628\u0646\u0633\u0628\u0629 \u0623\u0643\u0628\u0631\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u0633\u062a\u0639\u0627\u0646\u0629 \u0628\u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644 \u0644\u062a\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 <strong>\u0627\u0641\u0636\u0644 \u0648\u062c\u0628\u0629 \u0627\u0641\u0637\u0627\u0631 \u0635\u062d\u064a\u0629.<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\"><strong>\u0646\u0632\u0651\u0644 \u062a\u0637<\/strong><\/a><mark style=\"background-color:#fcb900\" class=\"has-inline-color\"><a href=\"https:\/\/bit.ly\/3qMKLeU\"><strong>\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0627\u0644\u0622\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0627\u0633\u0628 \u0645\u0633\u062a\u0648\u0627\u0643 \u0623\u064a\u0627\u064b \u0643\u0627\u0646<\/strong><\/a><br><a href=\"https:\/\/bit.ly\/3qMKLeU\"><strong>\u0648\u0623\u0646\u0638\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0635\u0645\u0645\u0629 \u0644\u062a\u062d\u0642\u0642 \u0643\u0644 \u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong><\/a><strong>.<\/strong><\/mark><\/p>\n\n\n\n<h2>\u0627\u0641\u0636\u0644 \u0648\u062c\u0628\u0629 \u0627\u0641\u0637\u0627\u0631<\/h2>\n\n\n\n<p>\u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u064a\u062c\u0628 \u0623\u0646 \u0646\u0648\u0636\u062d \u0644\u0643 \u0641\u0648\u0627\u0626\u062f \u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u0627\u0641\u0637\u0627\u0631 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0648\u0647\u064a \u0643\u0627\u0644\u062a\u0627\u0644\u064a:<\/p>\n\n\n\n<ul><li>\u0628\u0639\u062f \u062a\u0646\u0627\u0648\u0644 \u0646\u0633\u0628\u0629 \u062c\u064a\u062f\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u0628\u062f\u0623 \u062c\u0633\u0645\u0643 \u0641\u064a \u062a\u0643\u0633\u064a\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0625\u0644\u0649 \u0623\u062d\u0645\u0627\u0636 \u0623\u0645\u064a\u0646\u064a\u0629\u060c\u00a0\u064a\u0624\u062f\u064a \u0623\u062d\u062f \u0647\u0630\u0647 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 (\u0641\u064a\u0646\u064a\u0644 \u0623\u0644\u0627\u0646\u064a\u0646) \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u0627\u0644\u0628\u0628\u062a\u064a\u062f YY\u060c\u00a0\u0648\u064a\u0631\u0633\u0644 \u0647\u0630\u0627 \u0627\u0644\u0647\u0631\u0645\u0648\u0646 \u0625\u0634\u0627\u0631\u0629 \u0625\u0644\u0649 \u0627\u0644\u062f\u0645\u0627\u063a \u0628\u0623\u0646\u0643 \u0642\u062f \u0623\u0643\u0644\u062a \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0637\u0639\u0627\u0645\u060c\u00a0\u0645\u0645\u0627 \u064a\u0639\u0632\u0632 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0634\u0628\u0639 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062a\u0639\u0632\u064a\u0632 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646.<\/li><li>\u0643\u0645\u0627 \u064a\u0639\u0645\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0625\u0628\u0637\u0627\u0621 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c\u00a0\u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0628\u0646\u0633\u0628 \u0645\u062a\u0633\u0627\u0648\u064a\u0629\u060c \u0648\u0644\u0627 \u064a\u0624\u062f\u064a \u0630\u0644\u0643 \u0625\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062c\u0648\u0639 \u0641\u062d\u0633\u0628\u060c\u00a0\u0628\u0644 \u0625\u0646\u0647 \u064a\u0645\u0646\u0639 \u0623\u064a\u0636\u064b\u0627 \u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062c\u0633\u0645 \u0645\u062a\u0646\u0627\u0633\u0642.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" width=\"1024\" height=\"320\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May04-1-5-1024x320.png\" alt=\"\u0623\u0646\u0638\u0645\u0629 \u062f\u0627\u064a\u062a \u0645\u0639 \u0627\u0644\u0643\u0648\u062a\u0634\" class=\"wp-image-8648\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May04-1-5-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May04-1-5-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May04-1-5-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May04-1-5-1536x480.png 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May04-1-5.png 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<h3>\u0623\u0641\u0636\u0644 \u0637\u0639\u0627\u0645 \u0644\u0648\u062c\u0628\u0629 \u0627\u0644\u0625\u0641\u0637\u0627\u0631<\/h3>\n\n\n\n<p>\u0648\u0627\u0644\u0622\u0646 \u0633\u0648\u0641 \u0646\u0648\u0636\u062d \u0644\u0643 \u0623\u0641\u0636\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u062a\u0636\u0645\u064a\u0646\u0647\u0627\u0644\u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0627\u0641\u0636\u0644 \u0648\u062c\u0628\u0629 \u0627\u0641\u0637\u0627\u0631 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628 \u062c\u064a\u062f\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0648\u0647\u064a \u0643\u0627\u0644\u062a\u0627\u0644\u064a:<\/p>\n\n\n\n<ul><li>\u0628\u064a\u0636<\/li><li>\u0632\u0628\u0627\u062f\u064a \u064a\u0648\u0646\u0627\u0646\u064a.<\/li><li>\u0634\u0631\u0627\u0626\u062d \u0644\u062d\u0645.<\/li><li>\u0634\u0631\u0627\u0626\u062d \u062a\u0631\u0643\u064a.<\/li><li>\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0633\u0648\u062f\u0627\u0621 \u0623\u0648 \u062d\u0645\u0631\u0627\u0621<\/li><li>\u062c\u0628\u0646 \u0642\u0631\u064a\u0634<\/li><li>\u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a<\/li><li>\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a<\/li><li>\u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/li><li>\u0627\u0644\u0631\u064a\u0643\u0648\u062a\u0627<\/li><li>\u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627<\/li><li>\u0627\u0644\u0634\u0648\u0641\u0627\u0646<\/li><\/ul>\n\n\n\n<p>\u062a\u0627\u0628\u0639 \u0627\u0644\u0642\u0631\u0627\u0621\u0629 \u0644\u062a\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0623\u0641\u0643\u0627\u0631 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%88%d8%ac%d8%a8%d8%a7%d8%aa-%d8%a5%d9%81%d8%b7%d8%a7%d8%b1-%d8%b5%d8%ad%d9%8a%d8%a9\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0648\u062c\u0628\u0627\u062a \u0625\u0641\u0637\u0627\u0631 \u0635\u062d\u064a\u0629<\/a> \u0634\u0647\u064a\u0629 \u0648\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u062a\u064a \u062a\u0642\u062f\u0645 \u0628\u0627\u0644\u0636\u0628\u0637 \u0645\u0627 \u064a\u062d\u062a\u0627\u062c\u0647 \u062c\u0633\u0645\u0643 \u0644\u062a\u0646\u0627\u0648\u0644\u0647 \u0641\u064a \u0628\u062f\u0627\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u060c \u0623\u0648 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u0638\u0627\u0645 \u062a\u063a\u0630\u064a\u0629 \u0645\u062d\u0633\u0648\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0648\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u062c\u0633\u0645\u0643 \u0628\u0646\u0633\u0628 \u0645\u062a\u0648\u0627\u0632\u0646\u0629 \u062d\u0633\u0628 \u0648\u0632\u0646\u0643 \u0648\u0647\u062f\u0641\u0643 \u0628\u062f\u0648\u0646 \u0623\u064a \u062d\u0633\u0627\u0628 \u0645\u0646\u0643\u060c \u0639\u0646 \u0637\u0631\u064a\u0642 <a rel=\"noreferrer noopener\" href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\">\u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634<\/a>.<\/p>\n\n\n\n<h4>\u0623\u0641\u0636\u0644 \u0641\u0637\u0648\u0631 \u0635\u062d\u064a \u0644\u0644\u062c\u0633\u0645<\/h4>\n\n\n\n<p><strong>\u062a\u0631\u0627\u064a\u0641\u0644 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a \u0628\u0627\u0644\u0641\u0627\u0643\u0647\u0629<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/oregon-berries-beautiful-eats-and-things-lemon-berry-greek-yogurt-parfait.jpg\" alt=\"\u0627\u0641\u0636\u0644 \u0648\u062c\u0628\u0629 \u0627\u0641\u0637\u0627\u0631\" class=\"wp-image-11036\" width=\"700\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/oregon-berries-beautiful-eats-and-things-lemon-berry-greek-yogurt-parfait.jpg 850w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/oregon-berries-beautiful-eats-and-things-lemon-berry-greek-yogurt-parfait-300x214.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/oregon-berries-beautiful-eats-and-things-lemon-berry-greek-yogurt-parfait-768x548.jpg 768w\" sizes=\"(max-width: 850px) 100vw, 850px\" \/><\/figure>\n\n\n\n<p>\u0643\u0645\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646: 24 \u062c\u0631\u0627\u0645<\/p>\n\n\n\n<p>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/p>\n\n\n\n<ul><li>1 \u0643\u0648\u0628 \u0641\u0631\u0627\u0648\u0644\u0629 \u0645\u0642\u0637\u0639\u0629 \u0625\u0644\u0649 \u0634\u0631\u0627\u0626\u062d<br>\u00a0(\u0623\u064a \u0641\u0627\u0643\u0647\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0639\u0635\u0627\u0631\u0629 \u0633\u062a\u0639\u0645\u0644 \u062c\u064a\u062f\u064b\u0627 \u0647\u0646\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0633\u062a\u0628\u062f\u0627\u0644 \u0623\u0634\u064a\u0627\u0621 \u0645\u062b\u0644 \u0627\u0644\u062a\u0648\u062a \u0648\u0627\u0644\u0639\u0644\u064a\u0642 \u0648\u0627\u0644\u0643\u064a\u0648\u064a \u0648\u0627\u0644\u0645\u0627\u0646\u062c\u0648).<\/li><li>\u0646\u0635\u0641 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0639\u0646\u0628 \u0627\u0644\u0628\u0631\u064a (\u0627\u0644\u0645\u062c\u0645\u062f \u062c\u064a\u062f \u0623\u064a\u0636\u064b\u0627)<\/li><li>2 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0633\u0643\u0631 \u0628\u0646\u064a \u0623\u0648 \u0639\u0633\u0644 \u0646\u062d\u0644<\/li><li>4-5 \u0623\u0648\u0631\u0627\u0642 \u0646\u0639\u0646\u0627\u0639 \u0645\u0642\u0637\u0639\u0629 \u0625\u0644\u0649 \u0634\u0631\u0627\u0626\u062d \u0631\u0641\u064a\u0639<\/li><li>\u0639\u0628\u0648\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a<\/li><li>1\u20444 \u0643\u0648\u0628 \u062c\u0631\u0627\u0646\u0648\u0644\u0627<\/li><\/ul>\n\n\n\n<p>\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u062d\u0636\u064a\u0631<\/p>\n\n\n\n<ul><li>\u0627\u0645\u0632\u062c \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0648\u0627\u0644\u0633\u0643\u0631 \u0648\u0627\u0644\u0646\u0639\u0646\u0627\u0639 \u0641\u064a \u0648\u0639\u0627\u0621\u060c \u0648\u064a\u064f\u062a\u0631\u0643 \u0644\u0645\u062f\u0629 3 \u0625\u0644\u0649 4 \u062f\u0642\u0627\u0626\u0642.<\/li><li>\u0636\u0639 \u0646\u0635\u0641 \u0643\u0645\u064a\u0629 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0641\u064a \u0648\u0639\u0627\u0621 \u0623\u0648 \u0643\u0648\u0628\u060c \u062b\u0645 \u0636\u0639 \u0646\u0635\u0641 \u0643\u0645\u064a\u0629 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0648\u0627\u0644\u062c\u0631\u0627\u0646\u0648\u0644\u0627\u060c\u00a0\u062b\u0645 \u0643\u0631\u0631 \u0630\u0644\u0643 \u0645\u0639 \u0645\u0627 \u062a\u0628\u0642\u0649 \u0645\u0646 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0648\u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0648\u0627\u0644\u062c\u0631\u0627\u0646\u0648\u0644\u0627.<\/li><li>\u0635\u0628 \u0623\u064a \u0639\u0635\u064a\u0631 \u0645\u062a\u0631\u0627\u0643\u0645 \u0645\u0646 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0641\u0648\u0642\u0647\u0627.<\/li><\/ul>\n\n\n\n<p><strong>\u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u0648\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0645\u0639 \u0627\u0644\u0645\u0648\u0632<\/strong><\/p>\n\n\n\n<p>\u0643\u0645\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646: 14 \u062c\u0631\u0627\u0645<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"630\" height=\"411\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/8d5045e5-9edd-4385-be76-aa82f416ee82.jpg\" alt=\"\u0627\u0641\u0636\u0644 \u0648\u062c\u0628\u0629 \u0627\u0641\u0637\u0627\u0631\" class=\"wp-image-11038\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/8d5045e5-9edd-4385-be76-aa82f416ee82.jpg 630w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/8d5045e5-9edd-4385-be76-aa82f416ee82-300x196.jpg 300w\" sizes=\"(max-width: 630px) 100vw, 630px\" \/><\/figure><\/div>\n\n\n\n<p>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/p>\n\n\n\n<ul><li>4 \u0648\u0646\u0635\u0641 \u0643\u0648\u0628 \u0645\u0627\u0621<\/li><li>2 \u0643\u0648\u0628 \u0634\u0648\u0641\u0627\u0646 \u0645\u0644\u0641\u0648\u0641<\/li><li>\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0645\u0644\u062d<\/li><li>2 \u062d\u0628\u0629 \u0645\u0648\u0632 \u0645\u0642\u0637\u0639\u0629 \u0625\u0644\u0649 \u0634\u0631\u0627\u0626\u062d<\/li><li>2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0632\u0628\u062f\u0629 \u0641\u0648\u0644 \u0633\u0648\u062f\u0627\u0646\u064a<\/li><li>1\/4 \u0643\u0648\u0628 \u0644\u0648\u0632 \u0645\u0641\u0631\u0648\u0645<\/li><\/ul>\n\n\n\n<p>\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u062d\u0636\u064a\u0631<\/p>\n\n\n\n<ul><li>\u0641\u064a \u0642\u062f\u0631 \u0645\u062a\u0648\u0633\u0637 \u200b\u200b\u0627\u0644\u062d\u062c\u0645\u060c \u064a\u064f\u063a\u0644\u0649 \u0627\u0644\u0645\u0627\u0621.<\/li><li>\u0627\u062e\u0641\u0636 \u0627\u0644\u062d\u0631\u0627\u0631\u0629 \u0648\u0623\u0636\u0641 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0648\u0627\u0644\u0645\u0644\u062d.<\/li><li>\u064a\u064f\u0637\u0647\u0649 \u0645\u0639 \u0627\u0644\u062a\u062d\u0631\u064a\u0643 \u0645\u0646 \u062d\u064a\u0646 \u0644\u0622\u062e\u0631 \u0644\u0645\u062f\u0629 5 \u062f\u0642\u0627\u0626\u0642\u060c \u062d\u062a\u0649 \u064a\u0646\u0636\u062c \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0648\u064a\u0645\u062a\u0635 \u0645\u0639\u0638\u0645 \u0627\u0644\u0633\u0627\u0626\u0644.<\/li><li>\u064a\u064f\u0636\u0627\u0641 \u0627\u0644\u0645\u0648\u0632\u060c \u0648\u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a\u060c \u0648\u0627\u0644\u0644\u0648\u0632\u060c \u0648\u064a\u0642\u0644\u0628 \u0627\u0644\u0645\u0632\u064a\u062c \u062c\u064a\u062f\u064b\u0627.<\/li><li>\u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0633\u0645\u064a\u0643\u064b\u0627 \u062c\u062f\u064b\u0627\u060c \u0623\u0636\u0641 \u0627\u0644\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u062d\u0644\u064a\u0628.<\/li><li>\u0642\u0633\u0651\u0645 \u0627\u0644\u0643\u0645\u064a\u0629 \u0644\u062d\u0635\u062a\u064a\u0646 \u0623\u0648 3 \u062d\u0635\u0635.<\/li><\/ul>\n\n\n\n<h5>\u0623\u0641\u0636\u0644 \u0641\u0637\u0648\u0631 \u0635\u062d\u064a \u0644\u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646<\/h5>\n\n\n\n<p><strong>\u0628\u064a\u062a\u0632\u0627 \u0635\u062d\u064a\u0629 \u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0644\u0625\u0641\u0637\u0627\u0631<\/strong><\/p>\n\n\n\n<p>\u0643\u0645\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646: 30 \u062c\u0631\u0627\u0645<\/p>\n\n\n\n<p>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/p>\n\n\n\n<ul><li>1\u20442 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0632\u0628\u062f\u0629<\/li><li>6 \u0628\u064a\u0636\u0627\u062a \u0645\u062e\u0641\u0648\u0642\u0629<\/li><li>\u0645\u0644\u062d \u0648\u0641\u0644\u0641\u0644 \u0623\u0633\u0648\u062f \u062d\u0633\u0628 \u0627\u0644\u0631\u063a\u0628\u0629<\/li><li>120 \u062c\u0631\u0627\u0645 \u062a\u0631\u0643\u064a \u0645\u062f\u062e\u0646 \u0645\u0642\u0637\u0651\u0639 \u0625\u0644\u0649 \u0634\u0631\u0627\u0626\u062d \u0631\u0641\u064a\u0639\u0629<\/li><li>4 \u062a\u0648\u0633\u062a \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644 \u0623\u0648 \u0645\u062a\u0639\u062f\u062f \u0627\u0644\u062d\u0628\u0648\u0628 \u0645\u062d\u0645\u0635 \u0642\u0644\u064a\u0644\u0627\u064b.<\/li><li>\u0635\u0644\u0635\u0629 \u0628\u064a\u062a\u0632\u0627<\/li><li>1 \u0643\u0648\u0628 \u062c\u0628\u0646 \u0634\u064a\u062f\u0631 \u0645\u0628\u0634\u0648\u0631 \u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0633\u0645<\/li><\/ul>\n\n\n\n<p>\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u062d\u0636\u064a\u0631<\/p>\n\n\n\n<ul><li>\u0633\u062e\u0646 \u0627\u0644\u0634\u0648\u0627\u064a\u0629.<\/li><li>\u0633\u062e\u0646 \u0627\u0644\u0632\u0628\u062f\u0629 \u0641\u064a \u0645\u0642\u0644\u0627\u0629 \u0643\u0628\u064a\u0631\u0629 \u063a\u064a\u0631 \u0644\u0627\u0635\u0642\u0629.<\/li><li>\u0639\u0646\u062f\u0645\u0627 \u062a\u0630\u0648\u0628 \u0627\u0644\u0632\u0628\u062f\u0629 \u0628\u0627\u0644\u0643\u0627\u0645\u0644\u060c \u0642\u0645 \u0628\u062a\u062a\u0628\u064a\u0644 \u0627\u0644\u0628\u064a\u0636 \u0628\u0627\u0644\u0645\u0644\u062d \u0648\u0627\u0644\u0641\u0644\u0641\u0644\u060c \u062b\u0645 \u0623\u0636\u0641\u0647 \u0625\u0644\u0649 \u0627\u0644\u0645\u0642\u0644\u0627\u0629 \u0645\u0639 \u0634\u0631\u0627\u0626\u062d \u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0623\u0648 \u0627\u0644\u062a\u0631\u0643\u064a.<\/li><li>\u0642\u0644\u0628 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u0644\u0639\u0642\u0629 \u062e\u0634\u0628\u064a\u0629 \u0623\u0648 \u0645\u0644\u0639\u0642\u0629 \u0645\u0637\u0627\u0637\u064a\u0629 \u0644\u062a\u062d\u0631\u064a\u0643 \u0627\u0644\u0628\u064a\u0636 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0623\u062b\u0646\u0627\u0621 \u062a\u0645\u0627\u0633\u0643\u0647.<\/li><li>\u0623\u0628\u0639\u062f \u0627\u0644\u0645\u0642\u0644\u0627\u0629 \u0639\u0646 \u0627\u0644\u0646\u0627\u0631 \u062d\u0648\u0627\u0644\u064a 30 \u062b\u0627\u0646\u064a\u0629 \u0642\u0628\u0644 \u0623\u0646 \u064a\u0646\u0636\u062c \u0627\u0644\u0628\u064a\u0636 \u062a\u0645\u0627\u0645\u064b\u0627 (\u0633\u064a\u0633\u062a\u0645\u0631 \u0627\u0644\u0637\u0647\u064a \u0641\u064a \u0627\u0644\u0645\u0642\u0644\u0627\u0629 \u0648\u0641\u064a \u0627\u0644\u0641\u0631\u0646).<\/li><li>\u0627\u062f\u0647\u0646 \u0643\u0644 \u062a\u0648\u0633\u062a \u0628\u0645\u0644\u0639\u0642\u0629 \u062c\u064a\u062f\u0629 \u0645\u0646 \u0627\u0644\u0635\u0644\u0635\u0629.<\/li><li>\u0642\u0633\u0645 \u0627\u0644\u0628\u064a\u0636 \u0628\u064a\u0646 \u0627\u0644\u062a\u0648\u0633\u062a \u062b\u0645 \u0636\u0639 \u0639\u0644\u064a\u0647 \u0627\u0644\u062c\u0628\u0646.<\/li><li>\u0636\u0639 \u062c\u0645\u064a\u0639 \u0627\u0644\u062a\u0648\u0633\u062a \u0639\u0644\u0649 \u0635\u064a\u0646\u064a\u0629 \u0627\u0644\u062e\u0628\u0632 \u0648\u0627\u062f\u062e\u0644\u0647\u0627 \u0627\u0644\u0641\u0631\u0646 \u062d\u062a\u0649 \u062a\u0630\u0648\u0628 \u0627\u0644\u062c\u0628\u0646 \u062a\u0645\u0627\u0645\u064b\u0627 \u0648\u062a\u062d\u0645\u0631 \u062d\u0648\u0644 \u0627\u0644\u062d\u0648\u0627\u0641.<\/li><\/ul>\n\n\n\n<p><strong>\u0628\u0648\u062f\u064a\u0646\u062c \u0627\u0644\u0634\u064a\u0627<\/strong><\/p>\n\n\n\n<p>\u0643\u0645\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646: 10 \u062c\u0631\u0627\u0645<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/overnight-chia-pudding-cc0-pixabay-nastasyaday-220510.jpg\" alt=\"\u0627\u0641\u0636\u0644 \u0648\u062c\u0628\u0629 \u0627\u0641\u0637\u0627\u0631 \u0635\u062d\u064a\u0629\" class=\"wp-image-11037\" width=\"665\" height=\"312\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/overnight-chia-pudding-cc0-pixabay-nastasyaday-220510.jpg 640w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/overnight-chia-pudding-cc0-pixabay-nastasyaday-220510-300x141.jpg 300w\" sizes=\"(max-width: 665px) 100vw, 665px\" \/><\/figure><\/div>\n\n\n\n<p>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/p>\n\n\n\n<ul><li>\u0643\u0648\u0628 \u062d\u0644\u064a\u0628 \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f<\/li><li>2\/3 \u0643\u0648\u0628 \u0628\u0630\u0648\u0631 \u0634\u064a\u0627<\/li><li>1\/2 \u0643\u0648\u0628 \u0632\u0628\u0627\u062f\u064a \u064a\u0648\u0646\u0627\u0646\u064a \u0639\u0627\u062f\u064a<\/li><li>1\/4 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0644\u062d<\/li><li>1\/2 \u0643\u0648\u0628 \u0645\u0627\u0646\u062c\u0648 \u0645\u0641\u0631\u0648\u0645 \u0637\u0627\u0632\u062c<\/li><li>1\/4 \u0643\u0648\u0628 \u0631\u0642\u0627\u0626\u0642 \u062c\u0648\u0632 \u0647\u0646\u062f \u0646\u064a\u0626\u0629 \u0645\u062d\u0645\u0635\u0629<\/li><li>1\/4 \u0643\u0648\u0628 \u0645\u0643\u0627\u062f\u064a\u0645\u064a\u0627 \u0645\u0642\u0637\u0639\u0629<\/li><\/ul>\n\n\n\n<p>\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u062d\u0636\u064a\u0631<\/p>\n\n\n\n<ul><li>\u0641\u064a \u0648\u0639\u0627\u0621 \u0645\u062a\u0648\u0633\u0637 \u200b\u200b\u060c \u0627\u062e\u0641\u0642 \u062d\u0644\u064a\u0628 \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f \u0648\u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627 \u0648\u0627\u0644\u0644\u0628\u0646 \u0648\u0627\u0644\u0645\u0644\u062d.<\/li><li>\u064a\u063a\u0637\u0649 \u0648\u064a\u0628\u0631\u062f \u0644\u0645\u062f\u0629 8 \u0633\u0627\u0639\u0627\u062a \u0623\u0648 \u0637\u0648\u0627\u0644 \u0627\u0644\u0644\u064a\u0644.<\/li><li>\u0627\u0633\u0643\u0628 \u0627\u0644\u0628\u0648\u062f\u064a\u0646\u063a \u0641\u064a \u0623\u0637\u0628\u0627\u0642.<\/li><li>\u0636\u0639 \u0641\u0648\u0642\u0647\u0627 \u0627\u0644\u0645\u0627\u0646\u062c\u0648 \u0648\u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f \u0648\u062c\u0648\u0632 \u0627\u0644\u0645\u0643\u0627\u062f\u064a\u0645\u064a\u0627 \u0648\u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627 \u0627\u0644\u0625\u0636\u0627\u0641\u064a\u0629.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u062a\u0631\u063a\u0628 \u0641\u064a \u062a\u063a\u064a\u064a\u0631 \u0646\u0645\u0637 \u062d\u064a\u0627\u062a\u0643 \u0644\u0646\u0638\u0627\u0645 \u0623\u0643\u062b\u0631 \u0635\u062d\u0629\u061f \u0639\u0644\u064a\u0643 \u0627\u0644\u0627\u0647\u062a\u0645\u0627\u0645 \u0628\u0648\u062c\u0628\u0629 \u0627\u0644\u0625\u0641\u0637\u0627\u0631\u060c \u0641\u0642\u062f \u0623\u0643\u062f \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u062e\u0628\u0631\u0627\u0621 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0625\u0641\u0637\u0627\u0631 \u063a\u0646\u064a \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0633\u0648\u0641 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u062d\u0642\u064a\u0642 \u0623\u0647\u062f\u0627\u0641\u0643 \u0628\u0646\u0633\u0628\u0629 \u0623\u0643\u0628\u0631\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u0633\u062a\u0639\u0627\u0646\u0629 \u0628\u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644 \u0644\u062a\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0627\u0641\u0636\u0644 \u0648\u062c\u0628\u0629 \u0627\u0641\u0637\u0627\u0631 \u0635\u062d\u064a\u0629. \u0646\u0632\u0651\u0644 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0627\u0644\u0622\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0627\u0633\u0628 \u0645\u0633\u062a\u0648\u0627\u0643 \u0623\u064a\u0627\u064b \u0643\u0627\u0646\u0648\u0623\u0646\u0638\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0635\u0645\u0645\u0629 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":11043,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[14],"tags":[1595,2162,1614,1613],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/\u0627\u0641\u0636\u0644-\u0648\u062c\u0628\u0629-\u0627\u0641\u0637\u0627\u0631-1-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/11035"}],"collection":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/users\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/comments?post=11035"}],"version-history":[{"count":3,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/11035\/revisions"}],"predecessor-version":[{"id":11042,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/11035\/revisions\/11042"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/11043"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=11035"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=11035"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=11035"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}