{"id":12465,"date":"2023-02-17T13:53:58","date_gmt":"2023-02-17T11:53:58","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=12465"},"modified":"2023-04-06T22:29:27","modified_gmt":"2023-04-06T20:29:27","slug":"%d9%83%d9%8a%d9%81-%d8%a7%d8%ae%d8%aa%d8%a7%d8%b1-%d9%83%d8%a7%d8%b1%d8%a8-%d8%b5%d8%ad%d9%8a%d8%9f","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d9%83%d9%8a%d9%81-%d8%a7%d8%ae%d8%aa%d8%a7%d8%b1-%d9%83%d8%a7%d8%b1%d8%a8-%d8%b5%d8%ad%d9%8a%d8%9f\/","title":{"rendered":"\u0643\u064a\u0641 \u0627\u062e\u062a\u0627\u0631 \u0643\u0627\u0631\u0628 \u0635\u062d\u064a\u061f"},"content":{"rendered":"\n<p>\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c \u0623\u0648 \u0643\u0645\u0627 \u064a\u0637\u0644\u0642 \u0639\u0644\u064a\u0647\u0627 \u0623\u064a\u0636\u064b\u0627<strong> carbs<\/strong>\u060c \u0647\u064a \u062c\u0632\u064a\u0626\u0627\u062a \u0633\u0643\u0631\u060c \u062d\u064a\u062b \u064a\u0642\u0648\u0645 \u062c\u0633\u0645\u0643 \u0628\u062a\u0643\u0633\u064a\u0631 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0625\u0644\u0649 \u062c\u0644\u0648\u0643\u0648\u0632\u060c \u0648\u064a\u0639\u062f \u0627\u0644\u062c\u0644\u0648\u0643\u0648\u0632\u060c \u0623\u0648 \u0633\u0643\u0631 \u0627\u0644\u062f\u0645\u060c \u0647\u0648 \u0627\u0644\u0645\u0635\u062f\u0631 \u0627\u0644\u0631\u0626\u064a\u0633\u064a \u0644\u0644\u0637\u0627\u0642\u0629 \u0644\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u062c\u0633\u0645 \u0648\u0623\u0646\u0633\u062c\u062a\u0647 \u0648\u0623\u0639\u0636\u0627\u0626\u0647\u060c \u0648\u064a\u0645\u0643\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062c\u0644\u0648\u0643\u0648\u0632 \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 \u0623\u0648 \u062a\u062e\u0632\u064a\u0646\u0647 \u0641\u064a \u0627\u0644\u0643\u0628\u062f \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647 \u0644\u0627\u062d\u0642\u064b\u0627\u060c \u0644\u0630\u0627 \u062a\u0639\u062f \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0627\u062a \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0623\u0647\u0645 &nbsp;\u062b\u0644\u0627\u062b\u0629 \u0639\u0646\u0627\u0635\u0631 \u063a\u0630\u0627\u0626\u064a\u0629 \u0631\u0626\u064a\u0633\u064a\u0629 \u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0648\u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a\u060c \u0648\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0646\u0639\u0631\u0636 \u0644\u0643 \u0643\u064a\u0641 \u062a\u062e\u062a\u0627\u0631 <strong>\u0643\u0627\u0631\u0628<\/strong> \u0635\u062d\u064a \u0648\u0645\u0641\u064a\u062f.<\/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>\u0645\u0627 \u0647\u064a \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0640 \u0643\u0627\u0631\u0628 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629\u061f<\/h2>\n\n\n\n<p>\u0647\u0646\u0627\u0643 \u062b\u0644\u0627\u062b\u0629 \u0623\u0646\u0648\u0627\u0639 \u0631\u0626\u064a\u0633\u064a\u0629 \u0645\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%84%d9%83%d8%b1%d8%a8%d9%88%d9%87%d9%8a%d8%af%d8%b1%d8%a7%d8%aa-%d9%85%d9%81%d9%8a%d8%af%d8%a9-%d9%88%d9%84%d8%a7-%d9%85%d8%b6%d8%b1%d8%a9-%d9%84%d9%84%d8%ac%d8%b3%d9%85%d8%9f\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/a> \u0648\u0647\u064a \u0643\u0627\u0644\u062a\u0627\u0644\u064a:<\/p>\n\n\n\n<ul><li><strong>\u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a:<\/strong> \u062a\u0633\u0645\u0649 \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0644\u0623\u0646\u0647\u0627 \u0641\u064a \u0623\u0628\u0633\u0637 \u0635\u0648\u0631\u0647\u0627\u060c \u0648\u064a\u0645\u0643\u0646 \u0625\u0636\u0627\u0641\u062a\u0647\u0627 \u0625\u0644\u0649 \u0627\u0644\u0623\u0637\u0639\u0645\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0633\u0643\u0631 \u0627\u0644\u0645\u0648\u062c\u0648\u062f \u0641\u064a \u0627\u0644\u062d\u0644\u0648\u0649 \u0648\u0627\u0644\u062d\u0644\u0648\u064a\u0627\u062a \u0648\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0635\u0646\u0639\u0629 \u0648\u0627\u0644\u0635\u0648\u062f\u0627 \u0627\u0644\u0639\u0627\u062f\u064a\u0629\u060c \u0643\u0645\u0627 \u062a\u0634\u0645\u0644 \u0623\u064a\u0636\u064b\u0627 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0633\u0643\u0631 \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0641\u064a \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0648\u0627\u0644\u062d\u0644\u064a\u0628.<\/li><li><strong>\u0627\u0644\u0646\u0634\u0648\u064a\u0627\u062a: <\/strong>\u0647\u064a \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629\u060c \u0648\u0647\u064a \u0645\u0635\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0627\u0644\u0645\u0639\u0644\u0642\u0629 \u0645\u0639\u064b\u0627\u060c<br>&nbsp;\u064a\u062d\u062a\u0627\u062c \u062c\u0633\u0645\u0643 \u0625\u0644\u0649 \u062a\u0642\u0633\u064a\u0645 \u0627\u0644\u0646\u0634\u0648\u064a\u0627\u062a \u0625\u0644\u0649 \u0633\u0643\u0631\u064a\u0627\u062a \u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 \u0641\u064a \u0627\u0644\u0637\u0627\u0642\u0629\u060c \u0648\u062a\u0634\u0645\u0644 \u0627\u0644\u0646\u0634\u0648\u064a\u0627\u062a \u0627\u0644\u062e\u0628\u0632 \u0648\u0627\u0644\u062d\u0628\u0648\u0628 \u0648\u0627\u0644\u0645\u0639\u0643\u0631\u0648\u0646\u0629\u060c \u0643\u0645\u0627 \u062a\u0634\u0645\u0644 \u0623\u064a\u0636\u064b\u0627 \u0628\u0639\u0636 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a\u060c \u0645\u062b\u0644 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0648\u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621 \u0648\u0627\u0644\u0630\u0631\u0629.<\/li><li><strong>\u0627\u0644\u0623\u0644\u064a\u0627\u0641:<\/strong> \u0647\u064a \u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0645\u0639\u0642\u062f\u0629\u060c \u0644\u0627 \u064a\u0633\u062a\u0637\u064a\u0639 \u062c\u0633\u0645\u0643 \u062a\u0643\u0633\u064a\u0631 \u0645\u0639\u0638\u0645 \u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0644\u0630\u0627 \u0641\u0625\u0646 \u062a\u0646\u0627\u0648\u0644 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d8%b7%d8%b9%d9%85%d8%a9-%d8%ba%d9%86%d9%8a%d8%a9-%d8%a8%d8%a7%d9%84%d8%a3%d9%84%d9%8a%d8%a7%d9%81\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641<\/a> \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0634\u0628\u0639 \u0648\u064a\u062c\u0639\u0644\u0643 \u0623\u0642\u0644 \u0639\u0631\u0636\u0629 \u0644\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645\u060c \u0644\u0630\u0627 \u0639\u0627\u062f\u0629 \u0645\u0627 \u062a\u0643\u0648\u0646 \u0627\u0644\u0623\u0646\u0638\u0645\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0644\u0647\u0627 \u0641\u0648\u0627\u0626\u062f \u0635\u062d\u064a\u0629 \u0623\u062e\u0631\u0649\u060c \u0641\u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0645\u0646\u0639 \u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u0645\u0639\u062f\u0629 \u0623\u0648 \u0627\u0644\u0623\u0645\u0639\u0627\u0621\u060c \u0645\u062b\u0644 \u0627\u0644\u0625\u0645\u0633\u0627\u0643\u060c&nbsp;\u0648\u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u062e\u0641\u0636 \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0648\u0633\u0643\u0631 \u0627\u0644\u062f\u0645\u060c \u062a\u0648\u062c\u062f \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0641\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u0623\u062a\u064a \u0645\u0646 \u0627\u0644\u0646\u0628\u0627\u062a\u0627\u062a\u060c &nbsp;\u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0630\u0648\u0631 \u0648\u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0648\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629.<\/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\/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<h3>\u0645\u0627 \u0647\u064a \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 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