{"id":11905,"date":"2023-01-11T15:18:52","date_gmt":"2023-01-11T13:18:52","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=11905"},"modified":"2023-04-11T03:15:54","modified_gmt":"2023-04-11T01:15:54","slug":"%d9%88%d8%ac%d8%a8%d8%a7%d8%aa-%d8%a7%d9%81%d8%b7%d8%a7%d8%b1-%d8%b5%d8%ad%d9%8a%d8%a9-%d9%88%d9%85%d8%b4%d8%a8%d8%b9%d8%a9","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d9%88%d8%ac%d8%a8%d8%a7%d8%aa-%d8%a7%d9%81%d8%b7%d8%a7%d8%b1-%d8%b5%d8%ad%d9%8a%d8%a9-%d9%88%d9%85%d8%b4%d8%a8%d8%b9%d8%a9\/","title":{"rendered":"\u0648\u062c\u0628\u0627\u062a \u0627\u0641\u0637\u0627\u0631 \u0635\u062d\u064a\u0629 \u0648\u0645\u0634\u0628\u0639\u0629"},"content":{"rendered":"\n<p>\u064a\u0639\u062f \u0627\u0644\u0625\u0641\u0637\u0627\u0631 \u0637\u0631\u064a\u0642\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u0628\u062f\u0621 \u064a\u0648\u0645\u0643\u060c \u0641\u0633\u0648\u0641 \u064a\u0648\u0641\u0631 \u0644\u0643 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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\">\u0625\u0641\u0637\u0627\u0631 \u063a\u0646\u064a \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/a> \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u062f\u0642\u064a\u0642\u0629\u060c \u0643\u0645\u0627 \u0646\u0646\u0635\u062d\u0643 \u0623\u064a\u0636\u064b\u0627<br>\u0628\u062a\u062c\u0646\u0628 \u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a \u063a\u064a\u0631 \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631 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\u0627\u0644\u0635\u0628\u0627\u062d.<\/p>\n\n\n\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\"><strong>\u0646\u0632\u0651\u0644<\/strong><\/a><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\"><mark><strong> \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<\/strong><\/mark><\/a><br><a href=\"https:\/\/bit.ly\/3zAA98X\"><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><\/p>\n\n\n\n<h2>\u0648\u062c\u0628\u0627\u062a \u0627\u0641\u0637\u0627\u0631 \u0635\u062d\u064a\u0629<\/h2>\n\n\n\n<p><strong>\u0627\u0644\u0628\u064a\u0636<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"844\" height=\"417\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/different-ways-to-cook-the-perfect-eggs-2.jpg\" alt=\"\u0627\u0644\u0628\u064a\u0636 \u0627\u0641\u0637\u0627\u0631 \u0635\u062d\u064a\" class=\"wp-image-11909\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/different-ways-to-cook-the-perfect-eggs-2.jpg 844w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/different-ways-to-cook-the-perfect-eggs-2-300x148.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/different-ways-to-cook-the-perfect-eggs-2-768x379.jpg 768w\" sizes=\"(max-width: 844px) 100vw, 844px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u064a\u0639\u062f \u0627\u0644\u0628\u064a\u0636 <a rel=\"noreferrer noopener\" href=\"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\/\" target=\"_blank\">\u0627\u0641\u0636\u0644 \u0648\u062c\u0628\u0629 \u0625\u0641\u0637\u0627\u0631<\/a> \u0635\u062d\u064a\u0629\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0643\u0648\u0646\u0647 \u0645\u0635\u062f\u0631 \u0645\u0645\u062a\u0627\u0632 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c&nbsp;\u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062f\u0639\u0645 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u0646\u0638\u0631\u064b\u0627 \u0644\u0623\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u0633\u062a\u063a\u0631\u0642 \u0628\u0639\u0636 \u0627\u0644\u0648\u0642\u062a \u0644\u0644\u0647\u0636\u0645\u060c&nbsp;\u0641\u0625\u0646\u0647 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\u064a\u0639\u062f \u0627\u0644\u0628\u064a\u0636 \u0623\u064a\u0636\u064b\u0627 \u0623\u062d\u062f \u0623\u0641\u0636\u0644 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0643\u0648\u0644\u064a\u0646\u060c \u0648\u0647\u0648 \u0639\u0646\u0635\u0631 \u063a\u0630\u0627\u0626\u064a \u062d\u064a\u0648\u064a \u0644\u0635\u062d\u0629 \u0627\u0644\u062f\u0645\u0627\u063a \u0648\u0627\u0644\u0643\u0628\u062f.<\/li><li>\u0648\u0639\u0644\u0649 \u0639\u0643\u0633 \u0627\u0644\u0627\u0639\u062a\u0642\u0627\u062f \u0627\u0644\u0633\u0627\u0626\u062f\u060c \u0644\u0627 \u064a\u0631\u0641\u0639 \u0627\u0644\u0628\u064a\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0644\u062f\u0649 \u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0627\u0633 \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0627\u0631\u062a\u0641\u0627\u0639 \u0646\u0633\u0628\u0629 \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 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srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/1920x1000-04-2-1024x533.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/1920x1000-04-2-300x156.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/1920x1000-04-2-768x400.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/1920x1000-04-2-1536x800.jpg 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/1920x1000-04-2.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<p><strong>\u0627\u0644\u0634\u0648\u0641\u0627\u0646<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"1000\" height=\"600\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/haferflocken-richtig-zubereiten-1-1000x600-2.jpg\" alt=\"\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0641\u0637\u0627\u0631 \u0635\u062d\u064a\" class=\"wp-image-11908\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/haferflocken-richtig-zubereiten-1-1000x600-2.jpg 1000w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/haferflocken-richtig-zubereiten-1-1000x600-2-300x180.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/haferflocken-richtig-zubereiten-1-1000x600-2-768x461.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u064a\u0639\u062f \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0645\u0646 \u062e\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u0625\u0641\u0637\u0627\u0631 \u0627\u0644\u0643\u0644\u0627\u0633\u064a\u0643\u064a\u0629.<\/li><li>\u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0623\u0644\u064a\u0627\u0641 \u0641\u0631\u064a\u062f\u0629 \u062a\u0633\u0645\u0649 \u0628\u064a\u062a\u0627 \u062c\u0644\u0648\u0643\u0627\u0646.<\/li><li>\u0644\u0627 \u062a\u0633\u0627\u0639\u062f \u0647\u0630\u0647 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0641\u062d\u0633\u0628\u060c \u0628\u0644 \u062a\u0639\u0632\u0632 \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0627\u0645\u062a\u0644\u0627\u0621 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u0623\u062e\u064a\u0631 \u0625\u0641\u0631\u0627\u063a \u0627\u0644\u0645\u0639\u062f\u0629 \u0648\u0625\u0637\u0644\u0627\u0642 \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0628\u0628\u062a\u064a\u062f YY\u060c \u0648\u0647\u0648 \u0647\u0631\u0645\u0648\u0646 \u0627\u0645\u062a\u0644\u0627\u0621 \u0642\u062f \u064a\u0645\u0646\u0639 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645.<\/li><li>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u064a\u0639\u062a\u0628\u0631 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0645\u0635\u062f\u0631\u064b\u0627 \u062c\u064a\u062f\u064b\u0627 \u0644\u0644\u062d\u062f\u064a\u062f \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0628 \u0648\u0627\u0644\u0645\u0646\u063a\u0646\u064a\u0632 \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0632\u0646\u0643 \u0648\u0627\u0644\u0633\u064a\u0644\u064a\u0646\u064a\u0648\u0645<\/li><li>\u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u062d\u0648\u0627\u0644\u064a 10 \u062c\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0643\u0644 \u0643\u0648\u0628 (81 \u062c\u0631\u0627\u0645\u064b\u0627).<\/li><li>\u0636\u0639 \u0641\u064a \u0627\u0639\u062a\u0628\u0627\u0631\u0643 \u0623\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0644\u0627 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u063a\u0644\u0648\u062a\u064a\u0646 \u0648\u0644\u0643\u0646 \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u062a\u062a\u0645 \u0645\u0639\u0627\u0644\u062c\u062a\u0647 \u062c\u0646\u0628\u064b\u0627 \u0625\u0644\u0649 \u062c\u0646\u0628 \u0645\u0639 \u0627\u0644\u062d\u0628\u0648\u0628<br>\u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u063a\u0644\u0648\u062a\u064a\u0646\u060c \u0645\u0645\u0627 \u064a\u0632\u064a\u062f \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u062a\u0644\u0648\u062b \u0627\u0644\u0645\u062a\u0628\u0627\u062f\u0644<\/li><li>\u0644\u0630\u0627\u060c \u064a\u062c\u0628 \u0639\u0644\u0649 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0627\u0644\u063a\u0644\u0648\u062a\u064a\u0646 \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0634\u0648\u0641\u0627\u0646<br>&nbsp;\u0627\u0644\u0630\u064a \u062a\u0645 \u0627\u0644\u062a\u0623\u0643\u064a\u062f \u0639\u0644\u0649 \u062e\u0644\u0648\u0647 \u0645\u0646 \u0627\u0644\u063a\u0644\u0648\u062a\u064a\u0646.<\/li><\/ul>\n\n\n\n<h3><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\">\u0625\u0641\u0637\u0627\u0631 \u0635\u062d\u064a \u0648\u0644\u0630\u064a\u0630<\/a><\/h3>\n\n\n\n<p><strong>\u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" width=\"1024\" height=\"640\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/008-greek-yoghurt-the-perfect-substitute_-_28de80_-_fcbe39666c01123e703158872354f50ec7965ba5-1024x640.jpg\" alt=\"\u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a \u0627\u0641\u0637\u0627\u0631 \u0635\u062d\u064a\" class=\"wp-image-11907\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/008-greek-yoghurt-the-perfect-substitute_-_28de80_-_fcbe39666c01123e703158872354f50ec7965ba5-1024x640.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/008-greek-yoghurt-the-perfect-substitute_-_28de80_-_fcbe39666c01123e703158872354f50ec7965ba5-300x188.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/008-greek-yoghurt-the-perfect-substitute_-_28de80_-_fcbe39666c01123e703158872354f50ec7965ba5-768x480.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/008-greek-yoghurt-the-perfect-substitute_-_28de80_-_fcbe39666c01123e703158872354f50ec7965ba5.jpg 1110w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u064a\u0639\u062f \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a \u062e\u064a\u0627\u0631\u064b\u0627 \u0631\u0627\u0626\u0639\u064b\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0628\u062d\u062b \u0639\u0646 \u0648\u062c\u0628\u0629 \u0625\u0641\u0637\u0627\u0631 \u0633\u0631\u064a\u0639\u0629.<\/li><li>\u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0628\u0631\u0648\u062a\u064a\u0646 \u0623\u0639\u0644\u0649 \u0645\u0646 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u0639\u0627\u062f\u064a.<\/li><li>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0641\u0647\u0648 \u0623\u0642\u0644 \u0641\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u0646 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0623\u062e\u0631\u0649\u060c<br>\u062d\u064a\u062b &nbsp;\u062a\u062d\u062a\u0648\u064a \u0627\u0644\u062d\u0635\u0629 1 \u0643\u0648\u0628 (245 \u062c\u0631\u0627\u0645\u064b\u0627) \u0639\u0644\u0649 25 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648 149 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u0642\u0637.<\/li><li>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0641\u0625\u0646 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a \u0645\u0644\u064a\u0621 \u0628\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0641\u064a\u062f\u0629 \u0645\u062b\u0644 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 12 \u0648\u0627\u0644\u0632\u0646\u0643 \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0641\u0648\u0633\u0641\u0648\u0631.<\/li><li>\u0643\u0645\u0627 \u064a\u0639\u062f \u0645\u0646 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u062c\u064a\u062f\u0629 \u0644\u0644\u0628\u0631\u0648\u0628\u064a\u0648\u062a\u064a\u0643 \u0645\u062b\u0644 Bifidobacteria\u060c \u0648\u0627\u0644\u062a\u064a \u062a\u062f\u0639\u0645 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0647\u0636\u0645.<\/li><li>\u062c\u0631\u0628 \u062a\u063a\u0637\u064a\u0629 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a \u0628\u0627\u0644\u062a\u0648\u062a \u0623\u0648 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0645\u0641\u0631\u0648\u0645\u0629 \u0644\u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646.<\/li><\/ul>\n\n\n\n<p><strong>\u062a\u0648\u0633\u062a \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"960\" height=\"636\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/whole-wheat-sourdough-bread.jpg\" alt=\"\u062a\u0648\u0633\u062a \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644\" class=\"wp-image-11906\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/whole-wheat-sourdough-bread.jpg 960w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/whole-wheat-sourdough-bread-300x199.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/whole-wheat-sourdough-bread-768x509.jpg 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0641\u0636\u0644 \u0648\u062c\u0628\u0629 \u0627\u0641\u0637\u0627\u0631 \u0628\u0633\u064a\u0637\u0629 \u0641\u064a \u0627\u0644\u0635\u0628\u0627\u062d\u060c \u0641\u0642\u0645 \u0628\u062a\u062c\u0631\u0628\u0629 \u062a\u0648\u0633\u062a \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644.<\/li><li>\u062d\u064a\u062b \u064a\u062d\u062a\u0648\u064a \u0627\u0644\u062e\u0628\u0632 \u0627\u0644\u0645\u062d\u0645\u0635 \u0628\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629\u060c<br>&nbsp;\u0648\u0627\u0644\u062a\u064a \u062a\u0647\u0636\u0645 \u0628\u0628\u0637\u0621 \u0648\u0644\u0627 \u062a\u0631\u0641\u0639 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0628\u0633\u0631\u0639\u0629.<\/li><li>\u0645\u0645\u0627 \u064a\u062a\u064a\u062d \u0644\u0643 \u0625\u0636\u0627\u0641\u0629 &nbsp;\u0623\u064a \u0639\u062f\u062f \u0645\u0646 \u0627\u0644\u0637\u0628\u0642\u0627\u062a \u0627\u0644\u0645\u063a\u0630\u064a\u0629 \u0639\u0644\u0649 \u062a\u0648\u0633\u062a \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644\u060c \u0645\u062b\u0644:<\/li><li>\u0627\u0644\u0628\u064a\u0636 \u0627\u0644\u0645\u0642\u0644\u064a \u0648\u0627\u0644\u0637\u0645\u0627\u0637\u0645<\/li><li>\u0631\u0642\u0627\u0626\u0642 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