{"id":13197,"date":"2023-03-29T18:06:12","date_gmt":"2023-03-29T16:06:12","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=13197"},"modified":"2023-04-06T22:04:57","modified_gmt":"2023-04-06T20:04:57","slug":"%d9%87%d9%84-%d8%ae%d8%a8%d8%b2-%d8%a8%d8%b1-%d8%b5%d8%ad%d9%89%d8%9f","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d9%87%d9%84-%d8%ae%d8%a8%d8%b2-%d8%a8%d8%b1-%d8%b5%d8%ad%d9%89%d8%9f\/","title":{"rendered":"\u0647\u0644 \u062e\u0628\u0632 \u0628\u0631 \u0635\u062d\u0649\u061f"},"content":{"rendered":"\n<p>\u0645\u0639 \u0638\u0647\u0648\u0631 \u062e\u0637\u0637 \u0627\u0644\u0623\u0643\u0644 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u063a\u0644\u0648\u062a\u064a\u0646\u060c \u062a\u0644\u0642\u062a \u0633\u0645\u0639\u0629 \u0627\u0644\u062e\u0628\u0632 \u0636\u0631\u0628\u0629 \u062e\u0637\u064a\u0631\u0629 \u0641\u064a \u0627\u0644\u0633\u0646\u0648\u0627\u062a \u0627\u0644\u0623\u062e\u064a\u0631\u0629\u060c \u0648\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646\u0647 \u0645\u0646 \u0627\u0644\u0635\u062d\u064a\u062d \u0623\u0646 \u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u062a\u062e\u062a\u0644\u0641 \u0645\u0646 \u0639\u0644\u0627\u0645\u0629 \u062a\u062c\u0627\u0631\u064a\u0629 \u0625\u0644\u0649 \u0623\u062e\u0631\u0649 \u0648\u0645\u0646 \u0648\u0635\u0641\u0629 \u0625\u0644\u0649 \u0648\u0635\u0641\u0629\u060c \u0625\u0644\u0627 \u0623\u0646 \u0647\u0646\u0627\u0643 \u0646\u0648\u0639\u064b\u0627 \u0645\u0646 \u0627\u0644\u062e\u0628\u0632 \u064a\u0645\u062b\u0644 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u0625\u0636\u0627\u0641\u0629 \u0645\u063a\u0630\u064a\u0629 \u0648\u0645\u062a\u0639\u062f\u062f\u0629 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0627\u062a \u0625\u0644\u0649 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a\u060c \u0648\u0647\u0648 \u062e\u0628\u0632 \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644 \u0648\u064a\u0637\u0644\u0642 \u0639\u0644\u064a\u0647 \u0623\u064a\u0636\u064b\u0627<strong> \u062e\u0628\u0632 \u0628\u0631<\/strong> \u0648\u064a\u0645\u0643\u0646\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0642\u064a\u0645\u062a\u0647 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0648\u0641\u0648\u0627\u0626\u062f\u0647.<\/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><\/p>\n\n\n\n<h2>\u0645\u0643\u0648\u0646\u0627\u062a \u062e\u0628\u0632 \u0628\u0631<\/h2>\n\n\n\n<p><strong>\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/strong><\/p>\n\n\n\n<ul><li>\u064a\u062a\u0645 \u062a\u062d\u0645\u064a\u0644 \u062e\u0628\u0632 \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629\u060c \u0645\u0646 \u0627\u0644\u0646\u0648\u0639 \u0627\u0644\u0630\u064a \u064a\u0628\u0642\u064a\u0643 \u0645\u0645\u062a\u0644\u0626\u064b\u0627 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644.<\/li><li>\u062d\u064a\u062b &nbsp;\u062a\u062d\u062a\u0648\u064a \u0627\u0644\u0634\u0631\u064a\u062d\u0629 \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u0629 \u0641\u064a \u0623\u064a \u0645\u0643\u0627\u0646 \u0645\u0646 \u062d\u0648\u0627\u0644\u064a 12 \u0625\u0644\u0649 20 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c<br>\u0648\u0643\u0645\u064a\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646\u0647\u0627 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 (3 \u062c\u0631\u0627\u0645\u0627\u062a \u0644\u0643\u0644 \u0634\u0631\u064a\u062d\u0629).<\/li><li>\u0648\u0642\u062f \u062a\u062d\u062a\u0648\u064a \u0628\u0639\u0636 \u0623\u0646\u0648\u0627\u0639 \u062e\u0628\u0632 \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644 \u0639\u0644\u0649 \u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0625\u0636\u0627\u0641\u064a\u0629 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0627\u0644\u0645\u0636\u0627\u0641\u0629.<\/li><li>\u0644\u0630\u0627 \u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u0628\u0642\u0649 \u0639\u0644\u0649 \u0627\u0637\u0644\u0627\u0639 \u0628\u0645\u0627 \u062a\u062d\u0635\u0644 \u0639\u0644\u064a\u0647 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0646\u0638\u0631 \u0625\u0644\u0649 \u062e\u0637 \u00ab\u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0627\u0644\u0645\u0636\u0627\u0641\u0629\u00bb \u0645\u0646 \u0645\u0644\u0635\u0642 \u062d\u0642\u0627\u0626\u0642 \u0627\u0644\u062a\u063a\u0630\u064a\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<p><strong>\u0627\u0644\u062f\u0647\u0648\u0646<\/strong><\/p>\n\n\n\n<ul><li>\u0645\u0627 \u0644\u0645 \u064a\u062a\u0645 \u0635\u0646\u0639 \u062e\u0628\u0632 \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644 \u0628\u0632\u064a\u062a \u0645\u0636\u0627\u0641\u060c \u0641\u0625\u0646\u0647 \u0644\u0627 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u062f\u0647\u0648\u0646.<\/li><li>\u0645\u0631\u0629 \u0623\u062e\u0631\u0649\u060c \u062a\u062d\u0642\u0642 \u0645\u0646 \u0645\u0644\u0635\u0642\u0627\u062a \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0644\u0645\u0639\u0631\u0641\u0629 \u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0642\u062f \u062a\u0645 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0632\u064a\u0648\u062a \u0641\u064a \u0627\u0644\u062e\u0628\u0632 \u0627\u0644\u0645\u0634\u062a\u0631\u0649 \u0645\u0646 \u0627\u0644\u0645\u062a\u062c\u0631.<\/li><\/ul>\n\n\n\n<p><strong>\u0628\u0631\u0648\u062a\u064a\u0646<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644 \u0644\u064a\u0633 \u0645\u062c\u0631\u062f \u0645\u0635\u062f\u0631 \u062c\u064a\u062f \u0644\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629\u060c &nbsp;\u0625\u0646\u0647 \u0623\u064a\u0636\u064b\u0627 \u063a\u0646\u064a \u0628\u0634\u0643\u0644 \u0645\u062f\u0647\u0634 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0646\u0628\u0627\u062a\u064a.<\/li><li>\u0641\u0642\u062f \u062a\u062d\u062a\u0648\u064a \u0634\u0631\u064a\u062d\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u062e\u0628\u0632 \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0635\u0644 \u0625\u0644\u0649 5 \u062c\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/li><\/ul>\n\n\n\n<p><strong>\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646<\/strong><\/p>\n\n\n\n<ul><li>\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062e\u062a\u0644\u0641 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u062e\u0628\u0632 \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631\u060c \u0627\u0639\u062a\u0645\u0627\u062f\u064b\u0627 \u0639\u0644\u0649 \u0645\u0627 \u062a\u062e\u062a\u0627\u0631 \u0627\u0644\u0634\u0631\u0643\u0629 \u0627\u0644\u0645\u0635\u0646\u0639\u0629 \u0625\u0636\u0627\u0641\u062a\u0647 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u062e\u0635\u064a\u0628 \u0648\/\u0623\u0648 \u0627\u0644\u062a\u062d\u0635\u064a\u0646.<\/li><li>\u0648\u0639\u0627\u062f\u0629 \u0645\u0627 \u062a\u062d\u062a\u0648\u064a \u0645\u0639\u0638\u0645 \u062e\u0628\u0632 \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644 \u0639\u0644\u0649 \u0643\u0645\u064a\u0627\u062a \u0635\u063a\u064a\u0631\u0629 (\u0623\u0642\u0644 \u0645\u0646 10\u066a RDI) \u0645\u0646 \u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0628 \u062b\u064a\u0627\u0645\u064a\u0646 \u0648\u0627\u0644\u0631\u064a\u0628\u0648\u0641\u0644\u0627\u0641\u064a\u0646 \u0648\u0627\u0644\u0646\u064a\u0627\u0633\u064a\u0646 \u0648\u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643\u060c\u0648 \u0625\u0630\u0627 \u062a\u0636\u0645\u0646\u062a \u0627\u0644\u0648\u0635\u0641\u0629 \u0627\u0644\u0645\u0644\u062d\u060c \u0641\u0633\u064a\u062d\u062a\u0648\u064a \u0627\u0644\u062e\u0628\u0632 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645.<\/li><\/ul>\n\n\n\n<h3>\u062e\u0628\u0632 \u0628\u0631 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629<\/h3>\n\n\n\n<p>\u064a\u0648\u0641\u0631 \u0644\u0643 \u062a\u0646\u0627\u0648\u0644 \u0634\u0631\u064a\u062d\u0629 \u0648\u0627\u062d\u062f\u0629 (43 \u062c\u0645) \u0645\u0646 \u062e\u0628\u0632 \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644 \u0627\u0644\u0622\u062a\u064a:<\/p>\n\n\n\n<ul><li><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%84%d8%b3%d8%b9%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%ad%d8%b1%d8%a7%d8%b1%d9%8a%d8%a9-%d9%81%d9%8a-%d8%a7%d9%84%d8%ae%d8%a8%d8%b2\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u062e\u0628\u0632<\/a>: 80<\/li><li>\u0627\u0644\u062f\u0647\u0648\u0646: 0 \u062c\u0631\u0627\u0645<\/li><li>\u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645: 170 \u0645\u062c\u0645<\/li><li>\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a: 20 \u062c\u0631\u0627\u0645<\/li><li>\u0627\u0644\u0623\u0644\u064a\u0627\u0641: 3 \u062c\u0631\u0627\u0645<\/li><li>\u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a: 4 \u062c\u0631\u0627\u0645<\/li><li>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646: 5 \u062c\u0631\u0627\u0645<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"848\" height=\"565\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/03\/12-grain-bread.png\" alt=\"\u062e\u0628\u0632 \u0628\u0631 \" class=\"wp-image-13200\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/03\/12-grain-bread.png 848w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/03\/12-grain-bread-300x200.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/03\/12-grain-bread-768x512.png 768w\" sizes=\"(max-width: 848px) 100vw, 848px\" \/><\/figure><\/div>\n\n\n\n<h4>\u0641\u0648\u0627\u0626\u062f \u062e\u0628\u0632 \u0628\u0631 \u0635\u062d\u0649<\/h4>\n\n\n\n<p>\u064a\u0648\u0641\u0631 \u062e\u0628\u0632 \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644 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\u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u064a\u0645\u0647\u062f \u0627\u0644\u0637\u0631\u064a\u0642 \u0644\u0627\u0632\u062f\u0647\u0627\u0631 \u0628\u0643\u062a\u064a\u0631\u064a\u0627 \u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u0627\u0644\u0635\u062d\u064a\u0629.<\/li><\/ul>\n\n\n\n<p><strong>\u064a\u0639\u0632\u0632 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628<\/strong><\/p>\n\n\n\n<p>\u0643\u0634\u0641\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u062a\u064a \u0623\u062c\u0631\u064a\u062a \u0641\u064a \u0639\u0627\u0645 2016 \u0641\u064a \u0627\u0644\u0645\u062c\u0644\u0629 \u0627\u0644\u0637\u0628\u064a\u0629 \u0627\u0644\u0628\u0631\u064a\u0637\u0627\u0646\u064a\u0629 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629<br>&nbsp;\u0645\u0631\u062a\u0628\u0637 \u0628\u0627\u0646\u062e\u0641\u0627\u0636 \u0643\u0628\u064a\u0631 \u0641\u064a \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u062a\u0627\u062c\u064a\u0629.<\/p>\n\n\n\n<p><strong>\u0642\u062f \u064a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0633\u0643\u062a\u0629 \u0627\u0644\u062f\u0645\u0627\u063a\u064a\u0629<\/strong><\/p>\n\n\n\n<ul><li>\u0646\u0641\u0633 \u062f\u0631\u0627\u0633\u0629 BMJ \u0627\u0644\u062a\u064a \u0631\u0628\u0637\u062a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0628\u0642\u0644\u0628 \u0623\u0643\u062b\u0631 \u0635\u062d\u0629 \u0631\u0628\u0637\u062a\u0647\u0627 \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u0646\u062e\u0641\u0627\u0636 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0633\u0643\u062a\u0629 \u0627\u0644\u062f\u0645\u0627\u063a\u064a\u0629.<\/li><li>\u0643\u0645\u0627 \u0623\u0638\u0647\u0631\u062a \u062a\u0644\u0643 \u0627\u0644\u062f\u0631\u0627\u0633\u0629 \u0623\u064a\u0636\u064b\u0627 \u0623\u0646 \u0627\u0644\u0648\u0641\u0627\u0629 \u0644\u0623\u064a \u0633\u0628\u0628 \u0627\u0646\u062e\u0641\u0636\u062a \u0645\u0639 \u0632\u064a\u0627\u062f\u0629 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629.<\/li><\/ul>\n\n\n\n<p><strong>\u064a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0639 2<\/strong><\/p>\n\n\n\n<p>. \u062e\u0644\u0635\u062a \u0645\u0631\u0627\u062c\u0639\u0629 \u0623\u062c\u0631\u064a\u062a \u0639\u0627\u0645 2018 \u0641\u064a \u0645\u062c\u0644\u0629 Nutrients \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u00ab\u0623\u0638\u0647\u0631\u062a \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u00bb \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0627\u062a \u0623\u0643\u0628\u0631 \u0645\u0646 \u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u064a\u0631\u062a\u0628\u0637 \u0628\u0627\u0646\u062e\u0641\u0627\u0636 \u062e\u0637\u0631 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&#8230;<\/p>\n","protected":false},"author":15,"featured_media":13230,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[14],"tags":[2556,2555,2557,2558],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/03\/\u0647\u0644-\u062e\u0628\u0632-\u0628\u0631-\u0635\u062d\u0649-1-1-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/13197"}],"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=13197"}],"version-history":[{"count":5,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/13197\/revisions"}],"predecessor-version":[{"id":13387,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/13197\/revisions\/13387"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/13230"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=13197"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=13197"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=13197"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}