{"id":11326,"date":"2022-11-26T14:07:02","date_gmt":"2022-11-26T12:07:02","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=11326"},"modified":"2023-04-12T03:23:17","modified_gmt":"2023-04-12T01:23:17","slug":"%d8%a7%d9%83%d9%84%d8%a7%d8%aa-%d8%af%d8%a7%d9%8a%d8%aa-%d9%84%d9%84%d8%ba%d8%af%d8%a7%d8%a1","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%83%d9%84%d8%a7%d8%aa-%d8%af%d8%a7%d9%8a%d8%aa-%d9%84%d9%84%d8%ba%d8%af%d8%a7%d8%a1\/","title":{"rendered":"\u0627\u0643\u0644\u0627\u062a \u062f\u0627\u064a\u062a \u0644\u0644\u063a\u062f\u0627\u0621 \u0633\u0631\u064a\u0639\u0629 \u0648\u0644\u0630\u064a\u0630\u0629"},"content":{"rendered":"\n<p>\u064a\u0639\u062f \u062a\u0646\u0627\u0648\u0644 \u063a\u062f\u0627\u0621 \u0635\u062d\u064a \u0644\u064a\u0633 \u0628\u0627\u0644\u0623\u0645\u0631 \u0627\u0644\u0633\u0647\u0644 \u062f\u0627\u0626\u0645\u064b\u0627\u060c \u0648\u062e\u0627\u0635\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0634\u063a\u0648\u0644\u0627\u064b \u0641\u064a \u0627\u0644\u0639\u0645\u0644 \u0623\u0648 \u0627\u0644\u062a\u0646\u0642\u0644 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0646\u0647\u0627\u0631\u060c \u0644\u0647\u0630\u0627 \u0627\u0644\u0633\u0628\u0628 \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0643 \u0642\u0627\u0626\u0645\u0629 \u0628\u0623\u0641\u0643\u0627\u0631 <strong>\u0627\u0643\u0644\u0627\u062a \u062f\u0627\u064a\u062a \u0644\u0644\u063a\u062f\u0627\u0621<\/strong> \u0648\u0628\u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u064a\u0642\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u0633\u062a\u0639\u062f\u0627\u062f \u0648\u062a\u062c\u0646\u0628 \u062a\u062e\u0637\u064a \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0623\u0648 \u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u0649 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0633\u0631\u064a\u0639\u0629 \u0648\u063a\u064a\u0631\u0647\u0627 \u0645\u0646 \u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u0623\u0642\u0644 \u0635\u062d\u0629\u060c \u0648\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0646\u0642\u062f\u0645 \u0644\u0643 \u0648\u0635\u0641\u0627\u062a \u063a\u062f\u0627\u0621 \u0635\u062d\u064a\u0629 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646.<br><\/p>\n\n\n\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u0646\u0632\u0651<mark>\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<\/mark><\/strong><\/a><br><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\"><strong><mark>\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<\/mark><\/strong><\/a><strong><mark>.<\/mark><\/strong><\/p>\n\n\n\n<h2>\u0627\u0643\u0644\u0627\u062a \u062f\u0627\u064a\u062a \u0644\u0644\u063a\u062f\u0627\u0621 \u0633\u0631\u064a\u0639\u0629 \u0648\u0635\u062d\u064a\u0629<\/h2>\n\n\n\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0627\u062a \u063a\u062f\u0627\u0621 \u0645\u062a\u0648\u0627\u0632\u0646\u0629 \u062a\u0634\u0645\u0644 \u0627\u0644\u062e\u0636\u0627\u0631 \u0648\u0645\u0635\u062f\u0631 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062e\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u0627\u0644\u062a\u064a \u062a\u0639\u0632\u0632 \u0627\u0644\u0635\u062d\u0629 \u0641\u064a \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u060c \u0644\u0630\u0627 \u0625\u0644\u064a\u0643 \u0628\u0639\u0636 \u0627\u0644\u0648\u0635\u0641\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0627\u0644\u0633\u0647\u0644\u0629:<\/p>\n\n\n\n<p><strong>\u0634\u0637\u064a\u0631\u0629 \u0633\u062a\u064a\u0643 \u0645\u0639 \u0627\u0644\u062c\u0631\u062c\u064a\u0631<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"720\" height=\"480\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/IMG_8285-1.jpg\" alt=\"\u0627\u0643\u0644\u0627\u062a \u062f\u0627\u064a\u062a \u0644\u0644\u063a\u062f\u0627\u0621\" class=\"wp-image-11327\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/IMG_8285-1.jpg 720w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/IMG_8285-1-300x200.jpg 300w\" sizes=\"(max-width: 720px) 100vw, 720px\" \/><\/figure><\/div>\n\n\n\n<p>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/p>\n\n\n\n<ul><li>1\/2 \u0628\u0635\u0644\u0629 \u062d\u0645\u0631\u0627\u0621 \u0635\u063a\u064a\u0631\u0629 \u0645\u0642\u0637\u0639\u0629 \u0625\u0644\u0649 \u0634\u0631\u0627\u0626\u062d \u0631\u0641\u064a\u0639\u0629<\/li><li>3 \u0645\u0644\u0627\u0639\u0642 \u0643\u0628\u064a\u0631\u0629 \u0639\u0635\u064a\u0631 \u0644\u064a\u0645\u0648\u0646 \u0637\u0627\u0632\u062c<\/li><li>\u0645\u0644\u062d \u0648\u0641\u0644\u0641\u0644 <\/li><li>2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u062e\u0644 \u0627\u0644\u0628\u0644\u0633\u0645\u064a<\/li><li>2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u062e\u0631\u062f\u0644 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629<\/li><li>\u0634\u0631\u064a\u062d\u0629 \u0644\u062d\u0645<\/li><li>\u0646\u0635\u0641 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0628\u0642\u062f\u0648\u0646\u0634<\/li><li>1 \u0644\u0641\u0629 \u062c\u0631\u062c\u064a\u0631<\/li><li>1 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646<\/li><li>\u0631\u0628\u0639 \u0643\u0648\u0628 \u0645\u0646 \u062c\u0628\u0646 \u0627\u0644\u0628\u0627\u0631\u0645\u064a\u0632\u0627\u0646.<\/li><li>2 \u0634\u0631\u0627\u0626\u062d \u062a\u0648\u0633\u062a \u062d\u0628\u0648\u0628 \u0643\u0627\u0645\u0644\u0629 \u0623\u0648 \u062e\u0628\u0632 \u0627\u0644\u062a\u0648\u0631\u062a\u064a\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>\u0641\u064a \u0648\u0639\u0627\u0621 \u0635\u063a\u064a\u0631\u060c \u064a\u064f\u0642\u0644\u0628 \u0627\u0644\u0628\u0635\u0644 \u0645\u0639 2 \u0645\u0644\u0627\u0639\u0642 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0639\u0635\u064a\u0631 \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0648\u0631\u0634\u0629 \u0645\u0644\u062d \u0648\u0641\u0644\u0641\u0644.<\/li><li>\u064a\u064f\u062a\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u0646\u0627\u0631 \u0648\u064a\u0642\u0644\u0628 \u0645\u0646 \u062d\u064a\u0646 \u0644\u0622\u062e\u0631\u060c \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u062c\u0627\u0647\u0632\u064b\u0627 \u0644\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645.<\/li><li>\u0641\u064a \u0648\u0639\u0627\u0621 \u062b\u0627\u0646\u060c \u0627\u062e\u0641\u0642 \u0627\u0644\u062e\u0644 \u0648\u0627\u0644\u062e\u0631\u062f\u0644 \u0645\u0639\u064b\u0627.<\/li><li>\u062a\u062a\u0628\u0644 \u0634\u0631\u064a\u062d\u0629 \u0627\u0644\u0644\u062d\u0645 \u0645\u0639 1\/2 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0645\u0644\u062d \u0648\u0627\u0644\u0641\u0644\u0641\u0644.<\/li><li>\u064a\u062a\u0645 \u0634\u0648\u064a\u0647\u0627 \u0644\u0645\u062f\u0629 \u0645\u0646 3 \u0625\u0644\u0649 4 \u062f\u0642\u0627\u0626\u0642 \u0644\u0643\u0644 \u062c\u0627\u0646\u0628 \u062d\u0633\u0628 \u0633\u0645\u0643 \u0634\u0631\u064a\u062d\u0629 \u0627\u0644\u0644\u062d\u0645 \u062d\u062a\u064a \u062a\u0635\u0644 \u0644\u062f\u0631\u062c\u0629 \u0627\u0644\u0646\u0636\u062c \u0627\u0644\u0645\u0641\u0636\u0644\u0629 \u0644\u0643.<\/li><li>\u064a\u062c\u0628 \u0645\u0631\u0627\u0639\u0627\u0629 \u062a\u062d\u0645\u064a\u0635 \u062e\u0644\u064a\u0637 \u0627\u0644\u062e\u0644 \u062e\u0644\u0627\u0644 \u0622\u062e\u0631 3 \u062f\u0642\u0627\u0626\u0642 \u0645\u0646 \u0627\u0644\u0637\u0647\u064a.<\/li><li>\u0627\u0646\u0642\u0644 \u0627\u0644\u0644\u062d\u0645 \u0625\u0644\u0649 \u0644\u0648\u062d \u0627\u0644\u062a\u0642\u0637\u064a\u0639 \u0648\u0627\u062a\u0631\u0643\u0647 \u064a\u0631\u062a\u0627\u062d \u0644\u0645\u062f\u0629 5 \u062f\u0642\u0627\u0626\u0642 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0642\u0628\u0644 \u0627\u0644\u062a\u0642\u0637\u064a\u0639.<\/li><li>\u0641\u064a \u0648\u0639\u0627\u0621 \u0639\u0645\u064a\u0642\u060c \u064a\u064f\u0642\u0644\u0628 \u0627\u0644\u062c\u0631\u062c\u064a\u0631 \u0628\u0627\u0644\u0632\u064a\u062a\u060c \u0648\u0645\u0627 \u062a\u0628\u0642\u0649 \u0645\u0646 \u0639\u0635\u064a\u0631 \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0645\u0639 \u0648\u0631\u0634\u0629 \u0645\u0644\u062d \u0648\u0641\u0644\u0641\u0644\u060c \u062b\u0645 \u064a\u064f\u0642\u0644\u0628 \u0645\u0639 \u062c\u0628\u0646 \u0627\u0644\u0628\u0627\u0631\u0645\u064a\u0632\u0627\u0646.<\/li><li>\u062a\u064f\u0631\u062a\u0628 \u0633\u0644\u0637\u0629 \u0634\u0631\u0627\u0626\u062d \u0627\u0644\u0644\u062d\u0645 \u0648\u0627\u0644\u062c\u0631\u062c\u064a\u0631 \u0641\u0648\u0642 \u0627\u0644\u0639\u064a\u0634\u060c \u062b\u0645 \u064a\u064f\u0648\u0636\u0639 \u0641\u0648\u0642\u0647\u0627 \u0627\u0644\u0628\u0635\u0644 \u0627\u0644\u0645\u062a\u0628\u0644\u060c \u062a\u0627\u0631\u0643\u064a\u0646 \u0623\u064a \u0639\u0635\u0627\u0626\u0631 \u0641\u064a \u0648\u0639\u0627\u0621.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" width=\"1024\" height=\"533\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/1920x1000-04-1-1024x533.jpg\" alt=\"\u062f\u0627\u064a\u062a \u0627\u0644\u0643\u0648\u062a\u0634\" class=\"wp-image-11237\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/1920x1000-04-1-1024x533.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/1920x1000-04-1-300x156.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/1920x1000-04-1-768x400.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/1920x1000-04-1-1536x800.jpg 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/1920x1000-04-1.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<h3>\u0627\u0643\u0644\u0627\u062a \u062f\u0627\u064a\u062a \u0633\u0647\u0644\u0629<\/h3>\n\n\n\n<p>\u0648\u0635\u0641\u0629 \u0631\u0627\u0628 \u0633\u0644\u0637\u0629 \u0627\u0644\u062a\u0648\u0646\u0629 \u0648\u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648<\/p>\n\n\n\n<p>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/p>\n\n\n\n<ul><li>1 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0639\u0635\u064a\u0631 \u0627\u0644\u0644\u064a\u0645\u0648\u0646<\/li><li>1.5 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646<\/li><li>\u0645\u0644\u062d \u0648\u0641\u0644\u0641\u0644 <\/li><li>\u0639\u0644\u0628\u0629 \u062a\u0648\u0646\u0629 \u062f\u0627\u064a\u062a \u0645\u0635\u0641\u0627\u0629<\/li><li>\u062d\u0628\u0629 \u0623\u0641\u0648\u0643\u0627\u062f\u0648 \u0645\u0642\u0637\u0639\u0629 \u0625\u0644\u0649 \u0642\u0637\u0639 \u0645\u062a\u0648\u0633\u0637\u0629<\/li><li>2 \u0628\u0635\u0644 \u0623\u062e\u0636\u0631 \u0645\u0642\u0637\u0639 \u0625\u0644\u0649 \u0634\u0631\u0627\u0626\u062d \u0631\u0641\u064a\u0639\u0629<\/li><li>\u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u062e\u0636\u0631 \u0627\u0644\u0648\u0631\u0642\u064a\u0629 \u0627\u0644\u0645\u0642\u0637\u0639\u0629 (\u0627\u0644\u0623\u0646\u0648\u0627\u0639 \u062d\u0633\u0628 \u0627\u0644\u0631\u063a\u0628\u0629)<\/li><li>2 \u062e\u0628\u0632 \u062a\u0648\u0631\u062a\u064a\u0644\u0627 \u062f\u0627\u064a\u062a.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"750\" height=\"563\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/AVO-TUNA-SALAD-WRAP-04.jpg\" alt=\"\u0627\u0643\u0644\u0627\u062a \u062f\u0627\u064a\u062a \u0644\u0644\u063a\u062f\u0627\u0621 \u0628\u0627\u0644\u062a\u0648\u0646\u0629\" class=\"wp-image-11328\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/AVO-TUNA-SALAD-WRAP-04.jpg 750w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/AVO-TUNA-SALAD-WRAP-04-300x225.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/figure><\/div>\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 \u0639\u0645\u064a\u0642\u060c \u0627\u062e\u0641\u0642 \u0639\u0635\u064a\u0631 \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0648\u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0645\u0639 \u0646\u0635\u0641 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0645\u0644\u062d \u0648\u0627\u0644\u0641\u0644\u0641\u0644.<\/li><li>\u0636\u0639 \u0627\u0644\u062a\u0648\u0646\u0629 \u0648\u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648 \u0648\u0627\u0644\u0628\u0635\u0644 \u0627\u0644\u0623\u062e\u0636\u0631.<\/li><li>\u0642\u0633\u0645 \u0627\u0644\u062e\u0636\u0631 \u0627\u0644\u0648\u0631\u0642\u064a\u0629 \u0639\u0644\u0649 \u062e\u0628\u0632 \u0627\u0644\u062a\u0648\u0631\u062a\u064a\u0644\u0627\u060c \u0648\u0636\u0639 \u0641\u0648\u0642\u0647\u0627 \u0633\u0644\u0637\u0629 \u0627\u0644\u062a\u0648\u0646\u0629\u060c \u0648\u0644\u0641\u0647\u0627 \u0628\u0625\u062d\u0643\u0627\u0645.<\/li><\/ul>\n\n\n\n<h4><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%83%d9%84-%d8%af%d8%a7%d9%8a%d8%aa-%d9%85%d8%b4%d8%a8%d8%b9\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0643\u0644 \u062f\u0627\u064a\u062a \u0645\u0634\u0628\u0639<\/a><\/h4>\n\n\n\n<p><strong>\u0648\u0635\u0641\u0629 \u0634\u0637\u0627\u0626\u0631 \u0627\u0644\u062f\u062c\u0627\u062c \u0627\u0644\u0645\u0634\u0648\u064a\u0629<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/li><li>4 \u0634\u0631\u0627\u0626\u062d \u062f\u062c\u0627\u062c \u0631\u0642\u064a\u0642\u0629<\/li><li>\u0631\u0628\u0639 \u0643\u0648\u0628 \u0645\u0646 \u0635\u0648\u0635 \u0627\u0644\u0628\u064a\u0633\u062a\u0648 \u0627\u0644\u0643\u0644\u0627\u0633\u064a\u0643\u064a<\/li><li>\u062c\u0628\u0646 \u0645\u0648\u0632\u0627\u0631\u064a\u0644\u0627 <\/li><li>4 \u0634\u0631\u0627\u0626\u062d \u062a\u0648\u0633\u062a \u062d\u0628\u0648\u0628 \u0643\u0627\u0645\u0644\u0629<\/li><li>1 \u0637\u0645\u0627\u0637\u0645 \u0643\u0628\u064a\u0631\u0629 \u0646\u0627\u0636\u062c\u0629 \u0645\u0642\u0637\u0639\u0629 \u0625\u0644\u0649 \u0634\u0631\u0627\u0626\u062d<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"1024\" height=\"683\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/grilled-chicken-panini-sandwich-recipe-2097378-hero-01-09e7d3d7e8604a8a90217e6f9e356648-1-1024x683.jpg\" alt=\"\u0627\u0643\u0644\u0627\u062a \u062f\u0627\u064a\u062a \u0644\u0644\u063a\u062f\u0627\u0621 \u0628\u0627\u0644\u062f\u062c\u0627\u062c\" class=\"wp-image-11330\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/grilled-chicken-panini-sandwich-recipe-2097378-hero-01-09e7d3d7e8604a8a90217e6f9e356648-1-1024x683.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/grilled-chicken-panini-sandwich-recipe-2097378-hero-01-09e7d3d7e8604a8a90217e6f9e356648-1-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/grilled-chicken-panini-sandwich-recipe-2097378-hero-01-09e7d3d7e8604a8a90217e6f9e356648-1-768x512.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/grilled-chicken-panini-sandwich-recipe-2097378-hero-01-09e7d3d7e8604a8a90217e6f9e356648-1.jpg 1500w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u062d\u0636\u064a\u0631<\/p>\n\n\n\n<ul><li>\u064a\u0648\u0636\u0639 \u0627\u0644\u062f\u062c\u0627\u062c \u0641\u064a \u0634\u0648\u0627\u064a\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u062d\u062c\u0645.<\/li><li>\u064a\u063a\u0637\u064a \u0627\u0644\u062f\u062c\u0627\u062c &nbsp;\u0628\u0631\u0628\u0639 \u0643\u0648\u0628 \u0645\u0646 \u0635\u0648\u0635 \u0627\u0644\u0628\u064a\u0633\u062a\u0648 \u0648\u064a\u062a\u0631\u0643 \u0644\u0645\u062f\u0629 2 \u062f\u0642\u064a\u0642\u0629.<\/li><li>\u0627\u0642\u0644\u0628 \u0627\u0644\u0634\u0631\u0627\u0626\u062d \u0648\u0636\u0639 \u0641\u0648\u0642\u0647\u0627 \u0627\u0644\u0637\u0645\u0627\u0637\u0645 \u0648\u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0645\u0648\u0632\u0627\u0631\u064a\u0644\u0627\u060c \u0648\u064a\u062a\u0645 \u0634\u0648\u064a\u0647\u0627 \u062d\u062a\u0649 \u064a\u0646\u0636\u062c \u0627\u0644\u062f\u062c\u0627\u062c \u0648\u062a\u0630\u0648\u0628 \u062c\u0628\u0646 \u0627\u0644\u0645\u0648\u0632\u0627\u0631\u064a\u0644\u0627.<\/li><li>\u064a\u0634\u0648\u064a \u0627\u0644\u062e\u0628\u0632 \u062d\u062a\u0649 \u064a\u062a\u0641\u062d\u0645 \u0642\u0644\u064a\u0644\u0627\u064b \u0642\u062f \u064a\u0633\u062a\u063a\u0631\u0642 \u0645\u0646 1 \u0625\u0644\u0649 2 \u062f\u0642\u064a\u0642\u0629.<\/li><li>\u0627\u062f\u0647\u0646 \u0627\u0644\u062e\u0628\u0632 \u0628\u0635\u0648\u0635 \u0627\u0644\u0628\u064a\u0633\u062a\u0648 \u0627\u0644\u0645\u062a\u0628\u0642\u064a \u0648\u0627\u0635\u0646\u0639 \u0634\u0637\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u062f\u062c\u0627\u062c \u0648\u0627\u0644\u0637\u0645\u0627\u0637\u0645.<\/li><\/ul>\n\n\n\n<p><strong>\u0645\u0639\u0643\u0631\u0648\u0646\u0629 \u0627\u0644\u062f\u062c\u0627\u062c \u0628\u0635\u0648\u0635 \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0627\u0644\u0643\u0631\u064a\u0645\u064a<\/strong><\/p>\n\n\n\n<p>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/p>\n\n\n\n<ul><li>2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646<\/li><li>\u0646\u0635\u0641 \u0643\u064a\u0644\u0648 \u0635\u062f\u0648\u0631 \u062f\u062c\u0627\u062c<\/li><li>\u0645\u0644\u062d \u0648\u0641\u0644\u0641\u0644<\/li><li>1\/4 \u0643\u0648\u0628 \u0639\u0635\u064a\u0631 \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0627\u0644\u0637\u0627\u0632\u062c<\/li><li>4 \u0643\u0648\u0628 \u0645\u0631\u0642 \u0627\u0644\u062f\u062c\u0627\u062c \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645<\/li><li>\u0643\u064a\u0633 \u0645\u0639\u0643\u0631\u0648\u0646\u0629 \u0634\u0648\u0641\u0627\u0646<\/li><li>2 \u0643\u0648\u0628 \u0643\u0631\u064a\u0645\u0629 \u0644\u0627\u064a\u062a<\/li><li><span style=\"color: initial;\">1 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621<\/span><\/li><li>2 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0642\u0634\u0631 \u0627\u0644\u0644\u064a\u0645\u0648\u0646<\/li><li>1\/2 \u0643\u0648\u0628 \u0628\u0627\u0631\u0645\u064a\u0632\u0627\u0646 \u0645\u0628\u0634\u0648\u0631 \u0646\u0627\u0639\u0645\u0627\u064b<\/li><li>1 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0639\u0634\u0628\u0629 \u0627\u0644\u0647\u0646\u062f\u0628\u0627\u0621 \u0645\u0641\u0631\u0648\u0645\u0629 \u0646\u0627\u0639\u0645\u064b\u0627 (\u062d\u0633\u0628 \u0627\u0644\u0631\u063a\u0628\u0629).<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"711\" height=\"365\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/b56535e46304d49892ffcc592cdee125.jpg\" alt=\"\u0645\u0643\u0631\u0648\u0646\u0629\" class=\"wp-image-11329\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/b56535e46304d49892ffcc592cdee125.jpg 711w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/b56535e46304d49892ffcc592cdee125-300x154.jpg 300w\" sizes=\"(max-width: 711px) 100vw, 711px\" \/><\/figure><\/div>\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\u0632\u064a\u062a \u0641\u064a \u0645\u0642\u0644\u0627\u0629 \u0643\u0628\u064a\u0631\u0629 \u0648\u0639\u0645\u064a\u0642\u0629 \u0639\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u062a\u0648\u0633\u0637.<\/li><li>&nbsp;\u064a\u062a\u0628\u0644 \u0627\u0644\u062f\u062c\u0627\u062c \u0628\u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 1\/4 \u0643\u0644 \u0645\u0644\u062d \u0648\u0641\u0644\u0641\u0644 \u0648\u064a\u0637\u0647\u0649 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0644\u0648\u0646\u0647 \u0628\u0646\u064a\u0627\u064b \u0630\u0647\u0628\u064a\u0627\u064b \u0645\u0646 \u062c\u0645\u064a\u0639 \u0627\u0644\u062c\u0648\u0627\u0646\u0628 \u0648\u064a\u062a\u0631\u0643 \u0644\u0645\u062f\u0629&nbsp;4 \u0625\u0644\u0649 5 \u062f\u0642\u064a\u0642\u0629\u060c \u062b\u0645 \u064a\u0646\u0642\u0644 \u0625\u0644\u0649 \u0648\u0639\u0627\u0621 \u0643\u0628\u064a\u0631.<\/li><li>&nbsp;\u064a\u064f\u0636\u0627\u0641 \u0639\u0635\u064a\u0631 \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0625\u0644\u0649 \u0627\u0644\u0645\u0642\u0644\u0627\u0629\u060c \u0648\u062a\u064f\u0643\u0634\u0637 \u0627\u0644\u0642\u0637\u0639 \u0627\u0644\u0628\u0646\u064a\u0629\u060c \u062b\u0645 \u064a\u064f\u0633\u0643\u0628 \u0641\u0648\u0642 \u0627\u0644\u062f\u062c\u0627\u062c \u0641\u064a \u0648\u0639\u0627\u0621.<\/li><li>\u064a\u064f\u0636\u0627\u0641 \u0627\u0644\u0645\u0631\u0642 \u0648\u0627\u0644\u0645\u0639\u0643\u0631\u0648\u0646\u0629 \u0625\u0644\u0649 \u0627\u0644\u0645\u0642\u0644\u0627\u0629 \u0648\u064a\u062a\u0631\u0643 \u062d\u062a\u064a \u064a\u064f\u063a\u0644\u0649 \u0627\u0644\u0645\u0632\u064a\u062c.<\/li><li>\u062e\u0641\u0641 \u0627\u0644\u062d\u0631\u0627\u0631\u0629 \u0648\u0627\u062a\u0631\u0643\u0647\u0627 \u0639\u0644\u0649 \u0646\u0627\u0631 \u0647\u0627\u062f\u0626\u0629 \u0645\u0639 \u0627\u0644\u062a\u062d\u0631\u064a\u0643 \u0627\u0644\u0645\u0633\u062a\u0645\u0631\u0627 \u0644\u0645\u062f\u0629 10 \u062f\u0642\u0627\u0626\u0642.<\/li><li>\u0623\u0639\u062f \u0627\u0644\u062f\u062c\u0627\u062c (\u0648\u0623\u064a \u0639\u0635\u0627\u0626\u0631) \u0625\u0644\u0649 \u0627\u0644\u0645\u0642\u0644\u0627\u0629 \u0648\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u0637\u0647\u064a \u062d\u062a\u0649 \u062a\u0646\u0636\u062c \u0627\u0644\u0645\u0639\u0643\u0631\u0648\u0646\u0629\u060c<br>\u0642\u062f \u062a\u0633\u062a\u063a\u0631\u0642 \u062a\u0644\u0643 \u0627\u0644\u062e\u0637\u0648\u0629 \u062d\u0648\u0627\u0644\u064a 3 \u062f\u0642\u0627\u0626\u0642.<\/li><li>\u0623\u0636\u0641 \u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0643\u0631\u064a\u0645\u064a \u0645\u0639 \u0627\u0644\u062a\u062d\u0631\u064a\u0643 \u062d\u062a\u0649 \u064a\u0630\u0648\u0628\u060c \u062b\u0645 \u0623\u0636\u0641 \u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621 \u0648\u0642\u0634\u0631 \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0648\u0627\u0644\u0628\u0627\u0631\u0645\u064a\u0632\u0627\u0646 \u0648\u0639\u0634\u0628\u0629 \u0627\u0644\u0647\u0646\u062f\u0628\u0627\u0621 (\u0627\u062e\u062a\u064a\u0627\u0631\u064a).<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u064a\u0639\u062f \u062a\u0646\u0627\u0648\u0644 \u063a\u062f\u0627\u0621 \u0635\u062d\u064a \u0644\u064a\u0633 \u0628\u0627\u0644\u0623\u0645\u0631 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&#8230;<\/p>\n","protected":false},"author":15,"featured_media":11342,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[14],"tags":[1992,2210,2209,922],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/\u0627\u0643\u0644\u0627\u062a-\u062f\u0627\u064a\u062a-\u0644\u0644\u063a\u062f\u0627\u0621-\u0633\u0631\u064a\u0639\u0629-\u0648\u0635\u062d\u064a\u0629-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/11326"}],"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=11326"}],"version-history":[{"count":6,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/11326\/revisions"}],"predecessor-version":[{"id":13711,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/11326\/revisions\/13711"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/11342"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=11326"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=11326"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=11326"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}