{"id":12179,"date":"2023-01-30T13:25:36","date_gmt":"2023-01-30T11:25:36","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=12179"},"modified":"2023-04-11T03:04:49","modified_gmt":"2023-04-11T01:04:49","slug":"%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a8%d8%b0%d9%88%d8%b1-%d8%a7%d9%84%d8%b4%d9%8a%d8%a7","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a8%d8%b0%d9%88%d8%b1-%d8%a7%d9%84%d8%b4%d9%8a%d8%a7\/","title":{"rendered":"\u0641\u0648\u0627\u0626\u062f \u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627 \u0648\u0623\u0647\u0645\u064a\u062a\u0647\u0627 \u0644\u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646"},"content":{"rendered":"\n<p>\u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627 \u0647\u064a \u0628\u0630\u0648\u0631 \u0635\u063a\u064a\u0631\u0629 \u0633\u0648\u062f\u0627\u0621 \u0623\u0648 \u0628\u064a\u0636\u0627\u0621 \u0645\u0646 \u0646\u0628\u0627\u062a Salvia hispanica L \u0648\u0628\u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0635\u063a\u0631 \u062d\u062c\u0645\u0647\u0627\u060c \u0644\u0643\u0646\u0647\u0627 \u063a\u0646\u064a\u0629 \u0628\u0634\u0643\u0644 \u0644\u0627 \u064a\u0635\u062f\u0642 \u0628\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\u060c \u0648\u062a\u0639\u062a\u0628\u0631 \u0647\u0630\u0647 \u0627\u0644\u0628\u0630\u0648\u0631 \u0639\u0646\u0635\u0631\u064b\u0627 \u0623\u0633\u0627\u0633\u064a\u064b\u0627 \u0641\u064a \u0648\u062c\u0628\u0627\u062a \u062d\u0636\u0627\u0631\u0629 \u0627\u0644\u0623\u0632\u062a\u0643 \u0648\u0627\u0644\u0645\u0627\u064a\u0627 \u0627\u0644\u0642\u062f\u064a\u0645\u0629\u060c \u0648\u0642\u062f \u062a\u0645 \u0627\u0644\u062a\u0631\u0648\u064a\u062c \u0644\u0647\u0627 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0645\u0624\u062e\u0631\u064b\u0627 \u0644\u0641\u0648\u0627\u0626\u062f\u0647\u0627 \u0627\u0644\u0635\u062d\u064a\u0629 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\u0645\u0646 \u0627\u0644\u0648\u0635\u0641\u0627\u062a\u060c \u0648\u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 <strong>\u0641\u0648\u0627\u0626\u062f \u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627<\/strong> \u0627\u0644\u0635\u062d\u064a\u0629.<\/p>\n\n\n\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\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<\/strong><\/a><br><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\"><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>\u0641\u0648\u0627\u0626\u062f \u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627 \u0644\u0644\u062c\u0633\u0645<\/h2>\n\n\n\n<p><strong>\u0645\u0635\u062f\u0631 \u0644\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0647\u0627\u0645\u0629<\/strong><\/p>\n\n\n\n<p>\u0623\u062b\u0628\u062a\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0639\u0644\u0645\u064a\u0629 \u0627\u0644\u062d\u062f\u064a\u062b\u0629 \u0623\u0646 \u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0642\u062f\u0631 \u0645\u062f\u0647\u0634 \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\u060c<br>\u062d\u064a\u062b \u062a\u062d\u062a\u0648\u064a 1 \u0623\u0648\u0646\u0635\u0629 \u0641\u0642\u0637 (28 \u062c\u0631\u0627\u0645 \u0623\u0648 2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629) \u0645\u0646 \u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627 \u0639\u0644\u0649 \u0627\u0644\u0622\u062a\u064a:<\/p>\n\n\n\n<ul><li>\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629: 138<\/li><li>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646: 4.7 \u062c\u0631\u0627\u0645<\/li><li>\u0627\u0644\u062f\u0647\u0648\u0646: 8.7 \u062c\u0631\u0627\u0645<\/li><li>\u062d\u0645\u0636 \u0623\u0644\u0641\u0627 \u0644\u064a\u0646\u0648\u0644\u064a\u0646\u064a\u0643 (ALA): 5 \u062c\u0631\u0627\u0645\u0627\u062a<\/li><li>\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a: 11.9 \u062c\u0631\u0627\u0645<\/li><li>\u0627\u0644\u0623\u0644\u064a\u0627\u0641: 9.8 \u062c\u0631\u0627\u0645<\/li><li>\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645: 14\u066a \u0645\u0646 \u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 (DV)<\/li><li>\u0627\u0644\u062d\u062f\u064a\u062f: 12\u066a \u0645\u0646 DV<\/li><li>\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645: 23\u066a \u0645\u0646 DV<\/li><li>\u0627\u0644\u0641\u0648\u0633\u0641\u0648\u0631: 20\u066a \u0645\u0646 DV<\/li><li>\u0627\u0644\u0632\u0646\u0643: 12\u066a \u0645\u0646 DV<\/li><li>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 1 (\u0627\u0644\u062b\u064a\u0627\u0645\u064a\u0646): 15\u066a \u0645\u0646 DV<\/li><li>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 3 (\u0627\u0644\u0646\u064a\u0627\u0633\u064a\u0646): 16\u066a \u0645\u0646 DV<\/li><\/ul>\n\n\n\n<p>\u0648\u0642\u062f \u0623\u0648\u0636\u062d \u062e\u0628\u0631\u0627\u0621 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0623\u0646 \u0647\u0630\u0627 \u0627\u0644\u0642\u062f\u0631 \u0645\u0646 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0645\u062b\u064a\u0631 \u0644\u0644\u0625\u0639\u062c\u0627\u0628 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0628\u0627\u0644\u0646\u0638\u0631 \u0625\u0644\u0649 \u0623\u0646\u0647 \u0644\u062d\u0635\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u0642\u0637<br>&nbsp;\u0645\u0646 \u062d\u0648\u0627\u0644\u064a \u0645\u0644\u0639\u0642\u062a\u064a\u0646 \u0643\u0628\u064a\u0631\u062a\u064a\u0646.<\/p>\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\/2023\/01\/1920x1000-04-2-1024x533.jpg\" alt=\"\" class=\"wp-image-12072\" 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>\u0645\u0635\u062f\u0631 \u062c\u064a\u062f \u0644\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629<\/strong><\/p>\n\n\n\n<ul><li>\u062a\u0639\u062a\u0628\u0631 \u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627 \u0623\u064a\u0636\u064b\u0627 \u0645\u0635\u062f\u0631\u064b\u0627 \u0645\u0645\u062a\u0627\u0632\u064b\u0627 \u0644\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629.<\/li><li>\u0644\u0627 \u062a\u062d\u0645\u064a \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062d\u0633\u0627\u0633\u0629 \u0641\u064a \u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627 \u0645\u0646 \u0627\u0644\u062a\u0639\u0631\u0636 \u0644\u0644\u0641\u0633\u0627\u062f \u0641\u062d\u0633\u0628\u060c<br>&nbsp;\u0628\u0644 \u062a\u0641\u064a\u062f \u0623\u064a\u0636\u064b\u0627 \u0635\u062d\u0629 \u0627\u0644\u0625\u0646\u0633\u0627\u0646 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u062d\u064a\u064a\u062f \u0627\u0644\u062c\u0632\u064a\u0626\u0627\u062a \u0627\u0644\u062a\u0641\u0627\u0639\u0644\u064a\u0629 \u0627\u0644\u0645\u0639\u0631\u0648\u0641\u0629 \u0628\u0627\u0633\u0645 \u0627\u0644\u062c\u0630\u0648\u0631 \u0627\u0644\u062d\u0631\u0629\u060c<br>&nbsp;\u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0644\u062d\u0642 \u0627\u0644\u0636\u0631\u0631 \u0628\u0645\u0631\u0643\u0628\u0627\u062a \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0625\u0630\u0627 \u062a\u0631\u0627\u0643\u0645\u062a \u0641\u064a \u062c\u0633\u0645\u0643\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0639\u0631\u0636\u0643 \u0644\u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629<br>\u0628\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0645\u062b\u0644 \u0627\u0644\u0633\u0631\u0637\u0627\u0646.<\/li><li>\u062a\u0634\u0645\u0644 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u0645\u062d\u062f\u062f\u0629 \u0641\u064a \u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627 \u062d\u0645\u0636 \u0627\u0644\u0643\u0644\u0648\u0631\u0648\u062c\u064a\u0646\u064a\u0643 \u0648\u062d\u0645\u0636 \u0627\u0644\u0643\u0627\u0641\u064a\u0643 \u0648\u0627\u0644\u0645\u064a\u0631\u064a\u0633\u064a\u062a\u064a\u0646 \u0648\u0627\u0644\u0643\u064a\u0631\u0633\u064a\u062a\u064a\u0646 \u0648\u0627\u0644\u0643\u0627\u064a\u0645\u0628\u0641\u064a\u0631\u0648\u0644\u060c<br>\u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u0646 \u062c\u0645\u064a\u0639\u0647\u0627 \u0644\u0647\u0627 \u062a\u0623\u062b\u064a\u0631\u0627\u062a \u0648\u0642\u0627\u0626\u064a\u0629 \u0639\u0644\u0649 \u0642\u0644\u0628\u0643 \u0648\u0643\u0628\u062f\u0643\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062e\u0635\u0627\u0626\u0635 \u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0633\u0631\u0637\u0627\u0646<\/li><li>\u0641\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u062d\u0645\u0636 \u0627\u0644\u0643\u0644\u0648\u0631\u0648\u062c\u064a\u0646\u064a\u0643 \u0641\u064a \u062e\u0641\u0636 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645.<\/li><\/ul>\n\n\n\n<p><strong>\u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u0627\u0644\u062d\u062f \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628<\/strong><\/p>\n\n\n\n<ul><li>\u064a\u0633\u0627\u0639\u062f\u0643 \u062a\u0646\u0627\u0648\u0644 \u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627 \u0639\u0644\u0649 \u0627\u0644\u062d\u062f \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628\u060c \u0648\u0630\u0644\u0643 \u0644\u0627\u062d\u062a\u0648\u0627\u0626\u0647\u0627 \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0645\u0631\u062a\u0641\u0639\u0629 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648<a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%88%d9%85%d9%8a%d8%ba%d8%a7-3\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0623\u0648\u0645\u064a\u063a\u0627 3<\/a>.<\/li><li>\u0641\u0639\u0627\u062f\u0629 \u0645\u0627 \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646\u060c \u0648\u0647\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0639 \u0627\u0644\u0645\u0648\u062c\u0648\u062f \u0628\u0634\u0643\u0644 \u0623\u0633\u0627\u0633\u064a \u0641\u064a \u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627\u060c<br>\u0641\u064a \u062e\u0641\u0636 \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0627\u0644\u0636\u0627\u0631 \u0641\u064a \u0627\u0644\u062f\u0645\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 .<\/li><\/ul>\n\n\n\n<h3><strong>\u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627 \u0648\u0641\u0627\u0626\u062f\u062a\u0647\u0627 \u0644\u0644\u0639\u0638\u0627\u0645<\/strong><\/h3>\n\n\n\n<p>\u062a\u0639\u062a\u0628\u0631 \u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627 \u0645\u0646 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0647\u0645\u0629 \u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645\u060c \u0645\u062b\u0644:<\/p>\n\n\n\n<ul><li>\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645<\/li><li>\u0627\u0644\u0641\u0648\u0633\u0641\u0648\u0631<\/li><li>\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645<\/li><\/ul>\n\n\n\n<p>\u0648\u0642\u062f \u0623\u0634\u0627\u0631\u062a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0642\u0627\u0626\u0645\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u0644\u0627\u062d\u0638\u0629 \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0647\u0645 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0643\u062b\u0627\u0641\u0629 \u0645\u0639\u062f\u0646\u064a\u0629 \u062c\u064a\u062f\u0629 \u0644\u0644\u0639\u0638\u0627\u0645\u060c \u0648\u0647\u0648 \u0645\u0624\u0634\u0631 \u0639\u0644\u0649 \u0642\u0648\u0629 \u0627\u0644\u0639\u0638\u0627\u0645.<\/p>\n\n\n\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0642\u062f \u064a\u0644\u0639\u0628 ALA \u0627\u0644\u0645\u062a\u0648\u0627\u0641\u0631 \u0641\u064a \u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627 \u062f\u0648\u0631\u064b\u0627 \u0647\u0627\u0645\u064b\u0627 \u0641\u064a \u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645\u060c 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alt=\"\u0641\u0648\u0627\u0626\u062f \u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627 \u0644\u062a\u0646\u062d\u064a\u0641 \u0627\u0644\u0628\u0637\u0646\" class=\"wp-image-12182\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/aiding-weight-loss-2.jpg 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/aiding-weight-loss-2-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/aiding-weight-loss-2-768x432.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0623\u0648\u0636\u062d \u062e\u0628\u0631\u0627\u0621 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0623\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0645\u0648\u062c\u0648\u062f \u0641\u064a \u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627 \u0642\u062f \u062a\u0641\u064a\u062f \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u062d\u0627\u0648\u0644\u0648\u0646 \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u0628\u0637\u0646<br>&nbsp;\u0648\u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645.<\/li><li>\u062d\u064a\u062b \u062a\u062d\u062a\u0648\u064a \u0623\u0648\u0646\u0635\u0629 \u0648\u0627\u062d\u062f\u0629 (28 \u062c\u0631\u0627\u0645\u064b\u0627) \u0645\u0646 \u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 10 \u062c\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\u060c<br>\u0648\u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0647\u0627 \u0623\u0644\u064a\u0627\u0641 \u0636\u062e\u0645\u0629 \u0628\u0646\u0633\u0628\u0629 35\u066a \u0645\u0646 \u062d\u064a\u062b \u0627\u0644\u0648\u0632\u0646 .<\/li><li>\u0648\u0642\u062f \u0623\u0634\u0627\u0631\u062a \u0628\u0639\u0636 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u062a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0642\u062f \u064a\u0644\u0639\u0628 \u062f\u0648\u0631\u064b\u0627 \u0641\u064a \u0645\u0646\u0639 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u0633\u0645\u0646\u0629.<\/li><li>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0645\u0648\u062c\u0648\u062f \u0641\u064a \u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0634\u0647\u064a\u0629 \u0648\u0627\u0644\u062d\u062f \u0645\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645.<\/li><\/ul>\n\n\n\n<h5>\u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627 \u0645\u0639 \u0627\u0644\u0632\u0628\u0627\u062f\u064a<\/h5>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"780\" height=\"520\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/chia-pudding-20.jpg\" alt=\"\u0641\u0648\u0627\u0626\u062f \u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627 \u0645\u0639 \u0627\u0644\u0632\u0628\u0627\u062f\u064a\" class=\"wp-image-12181\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/chia-pudding-20.jpg 780w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/chia-pudding-20-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/chia-pudding-20-768x512.jpg 768w\" sizes=\"(max-width: 780px) 100vw, 780px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0623\u0648\u0636\u062d\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u062a\u064a \u0623\u062c\u0631\u064a\u062a \u0639\u0644\u0649 24 \u0645\u0634\u0627\u0631\u0643\u064b\u0627 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 0.33 \u0623\u0648\u0646\u0635\u0629 (7 \u062c\u0631\u0627\u0645) \u0623\u0648 0.5 \u0623\u0648\u0646\u0635\u0629 (14 \u062c\u0631\u0627\u0645\u064b\u0627) \u0645\u0646 \u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627 \u0627\u0644\u0645\u0645\u0632\u0648\u062c\u0629 \u0628\u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0639\u0644\u0649 \u0627\u0644\u0625\u0641\u0637\u0627\u0631 \u0642\u062f \u0632\u0627\u062f \u0645\u0646 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0627\u0645\u062a\u0644\u0627\u0621 \u0648\u0627\u0646\u062e\u0641\u0627\u0636 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0642\u0635\u064a\u0631 \u0645\u0642\u0627\u0631\u0646\u0629 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