{"id":13275,"date":"2023-04-02T16:20:34","date_gmt":"2023-04-02T14:20:34","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=13275"},"modified":"2023-04-06T22:02:54","modified_gmt":"2023-04-06T20:02:54","slug":"%d8%b3%d9%84%d8%b7%d8%a9-%d8%a7%d9%84%d8%b4%d9%85%d9%86%d8%af%d8%b1","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%b3%d9%84%d8%b7%d8%a9-%d8%a7%d9%84%d8%b4%d9%85%d9%86%d8%af%d8%b1\/","title":{"rendered":"\u0633\u0644\u0637\u0629 \u0627\u0644\u0634\u0645\u0646\u062f\u0631 \u0641\u0648\u0627\u0626\u062f\u0647\u0627 \u0648\u0637\u0631\u064a\u0642\u0629 \u062a\u062d\u0636\u064a\u0631\u0647\u0627"},"content":{"rendered":"\n<p>\u0627\u0644\u0634\u0645\u0646\u062f\u0631\u060c \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0628\u0627\u0633\u0645 \u0627\u0644\u0628\u0646\u062c\u0631\u060c \u0647\u0648 \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0645\u062a\u0639\u062f\u062f\u0629 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0627\u062a\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0627\u062d\u062a\u0648\u0627\u0626\u0647 \u0639\u0644\u0649 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0648\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0648\u0627\u0644\u0645\u0631\u0643\u0628\u0627\u062a \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629\u060c \u0648\u0643\u062b\u064a\u0631 \u0645\u0646\u0647\u0627 \u0644\u0647 \u062e\u0635\u0627\u0626\u0635 \u0637\u0628\u064a\u0629\u060c \u0641\u0647\u0648 \u0644\u0630\u064a\u0630 \u0648\u0633\u0647\u0644 \u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0641\u064a \u0623\u0637\u0628\u0627\u0642 \u0645\u062b\u0644 \u0627\u0644\u0628\u0646\u062c\u0631 \u0627\u0644\u0628\u0644\u0633\u0645\u064a \u0627\u0644\u0645\u062d\u0645\u0635 -\u0627\u0644\u062d\u0645\u0635 \u0648\u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u0645\u0642\u0644\u064a\u0629- <strong>\u0633\u0644\u0637\u0629 \u0627\u0644\u0634\u0645\u0646\u062f\u0631<\/strong> \u0648\u0627\u0644\u062a\u064a \u0633\u0648\u0641 \u0646\u0648\u0636\u062d \u0644\u0643 \u0641\u0648\u0627\u0626\u062f\u0647\u0627 \u0648\u0637\u0631\u064a\u0642\u0629 \u062a\u062d\u0636\u064a\u0631\u0647\u0627 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0633\u0637\u0648\u0631 \u0627\u0644\u062a\u0627\u0644\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><strong><br><\/strong><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>\u0641\u0648\u0627\u0626\u062f \u0633\u0644\u0637\u0629 \u0627\u0644\u0634\u0645\u0646\u062f\u0631<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"804\" height=\"536\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/Beetroot-salad-1.jpg\" alt=\"\u0633\u0644\u0637\u0629 \u0627\u0644\u0634\u0645\u0646\u062f\u0631\" class=\"wp-image-13285\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/Beetroot-salad-1.jpg 804w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/Beetroot-salad-1-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/Beetroot-salad-1-768x512.jpg 768w\" sizes=\"(max-width: 804px) 100vw, 804px\" \/><\/figure><\/div>\n\n\n\n<p>\u0627\u0644\u0634\u0645\u0646\u062f\u0631 \u0623\u0648 \u0627\u0644\u0628\u0646\u062c\u0631 \u0645\u0646 \u0623\u0647\u0645 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%84%d8%a7%d8%b7%d8%b9%d9%85%d8%a9-%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%a9\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u0627\u0637\u0639\u0645\u0629 \u0627\u0644\u0635\u062d\u064a\u0629<\/a>\u060c \u0648\u0647\u0648 \u0627\u0644\u0645\u0643\u0648\u0646 \u0627\u0644\u0631\u0626\u064a\u0633\u064a \u0628\u0647\u0630\u0647 \u0627\u0644\u0633\u0644\u0637\u0629\u060c \u0644\u0630\u0627 \u064a\u062c\u0628 \u0623\u0646 \u0646\u0648\u0636\u062d \u0644\u0643 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0628\u0646\u062c\u0631 \u0644\u062a\u0634\u062c\u064a\u0639\u0643 \u0639\u0644\u0649 \u062a\u062d\u0636\u064a\u0631 \u0647\u0630\u0647 \u0627\u0644\u0648\u062c\u0628\u0629 \u0627\u0644\u0645\u063a\u0630\u064a\u0629 \u0648\u0627\u0644\u0644\u0630\u064a\u0630\u0629\u060c \u0644\u0630\u0627 \u0646\u0639\u0631\u0636 \u0644\u0643 \u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0644\u0645\u062d\u0629 \u0639\u0627\u0645\u0629 \u0639\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u062d\u0635\u0629 3.5 \u0623\u0648\u0646\u0635\u0629 (100 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u0634\u0645\u0646\u062f\u0631 \u0627\u0644\u0645\u0633\u0644\u0648\u0642:<\/p>\n\n\n\n<ul><li>\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629: 44<\/li><li>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646: 1.7 \u062c\u0631\u0627\u0645<\/li><li>\u0627\u0644\u062f\u0647\u0648\u0646: 0.2 \u062c\u0631\u0627\u0645<\/li><li>\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a: 10 \u062c\u0631\u0627\u0645\u0627\u062a<\/li><li>\u0627\u0644\u0623\u0644\u064a\u0627\u0641: 2 \u062c\u0631\u0627\u0645<\/li><li>\u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643: 20\u066a \u0645\u0646 \u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 (DV)<\/li><li>\u0627\u0644\u0645\u0646\u063a\u0646\u064a\u0632: 14\u066a \u0645\u0646 DV<\/li><li>\u0627\u0644\u0646\u062d\u0627\u0633: 8\u066a \u0645\u0646 DV<\/li><li>\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645: 7\u066a \u0645\u0646 DV<\/li><li>\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645: 6\u066a \u0645\u0646 DV<\/li><li>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062c: 4\u066a \u0645\u0646 DV<\/li><li>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 6:4\u066a \u0645\u0646 DV<\/li><li>\u0627\u0644\u062d\u062f\u064a\u062f: 4\u066a \u0645\u0646 DV<\/li><li>\u0627\u0644\u0628\u0646\u062c\u0631 \u063a\u0646\u064a \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0628\u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643\u060c \u0648\u0647\u0648 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u064a\u0644\u0639\u0628 \u062f\u0648\u0631\u064b\u0627 \u0631\u0626\u064a\u0633\u064a\u064b\u0627 \u0641\u064a <strong>\u0627\u0644\u0646\u0645\u0648 \u0648\u0627\u0644\u062a\u0637\u0648\u0631 \u0648\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628<\/strong>.<\/li><li>\u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u062c\u064a\u062f\u0629 \u0645\u0646 \u0627\u0644\u0645\u0646\u063a\u0646\u064a\u0632\u060c \u0648\u0627\u0644\u062a\u064a \u062a\u0634\u0627\u0631\u0643 \u0641\u064a <strong>\u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u0639\u0638\u0627\u0645\u060c \u0648\u0627\u0633\u062a\u0642\u0644\u0627\u0628 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a\u060c \u0648\u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u0645\u062e.<\/strong><\/li><li>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0641\u0647\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0646\u062d\u0627\u0633\u060c \u0648\u0647\u0648 \u0645\u0639\u062f\u0646 \u0645\u0647\u0645 \u0645\u0637\u0644\u0648\u0628 \u0644<strong>\u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u062a\u0631\u0643\u064a\u0628 \u0628\u0639\u0636 \u0627\u0644\u0646\u0627\u0642\u0644\u0627\u062a \u0627\u0644\u0639\u0635\u0628\u064a\u0629.<\/strong><\/li><li>\u0643\u0645\u0627 \u0623\u0634\u0627\u0631\u062a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0646\u062a\u0631\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062b\u0644 \u062a\u0644\u0643 \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0627\u0644\u0628\u0646\u062c\u0631 \u0642\u062f <strong>\u062a\u0639\u0632\u0632 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0631\u064a\u0627\u0636\u064a<\/strong>.<\/li><li>\u062d\u064a\u062b \u062a\u0624\u062b\u0631 \u0627\u0644\u0646\u062a\u0631\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0628\u062f\u0646\u064a \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u062d\u0633\u064a\u0646 \u0643\u0641\u0627\u0621\u0629 \u0627\u0644\u0645\u064a\u062a\u0648\u0643\u0648\u0646\u062f\u0631\u064a\u0627\u060c \u0627\u0644\u0645\u0633\u0624\u0648\u0644\u0629 \u0639\u0646 \u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0637\u0627\u0642\u0629 \u0641\u064a \u062e\u0644\u0627\u064a\u0627\u0643.<\/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>\u0647\u0644 \u0627\u0644\u0634\u0645\u0646\u062f\u0631 \u064a\u0633\u0644\u0642 \u0644\u0644\u0633\u0644\u0637\u0647\u061f<\/h3>\n\n\n\n<p>\u0646\u0639\u0645\u060c \u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0634\u0645\u0646\u062f\u0631 \u0644\u0644\u0633\u0644\u0642 \u0642\u0628\u0644 \u0625\u0636\u0627\u0641\u062a\u0647 \u0644\u0644\u0633\u0644\u0637\u0629\u060c \u0644\u0643\u0646 \u0627\u0646\u062a\u0628\u0647 \u0644\u0623\u0646 \u0627\u0644\u0634\u0645\u0646\u062f\u0631 \u0642\u062f \u064a\u0646\u0636\u062c \u0633\u0631\u064a\u0639\u064b\u0627 \u0639\u0646\u062f \u0633\u0644\u0642\u0647\u060c \u0644\u0630\u0644\u0643 \u064a\u062c\u0628 \u0633\u0644\u0642\u0647 \u0628\u0637\u0631\u064a\u0642\u0629 \u0635\u062d\u064a\u062d\u0629 \u0648\u0644\u0645\u062f\u0629 \u0632\u0645\u0646\u064a\u0629 \u0645\u0639\u064a\u0646\u0629.<\/p>\n\n\n\n<p><strong>\u0637\u0631\u064a\u0642\u0629 \u0633\u0644\u0642 \u0627\u0644\u0634\u0645\u0646\u062f\u0631<\/strong><\/p>\n\n\n\n<ul><li>\u0636\u0639 \u0648\u0639\u0627\u0621 \u0645\u0645\u0644\u0648\u0621 \u0628\u0627\u0644\u0645\u0627\u0621  \u0639\u0644\u0649 \u0646\u0627\u0631 \u0645\u062a\u0648\u0633\u0637\u0629 \u0648\u0623\u0636\u0641 \u0644\u0647 \u0646\u0635\u0641 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0645\u0644\u062d\u060c \u0648\u0627\u062a\u0631\u0643\u0647 \u062d\u062a\u0649 \u064a\u063a\u0644\u064a.<\/li><li>\u0627\u063a\u0633\u0644 \u0627\u0644\u0628\u0646\u062c\u0631 \u062c\u064a\u062f\u0627 \u0648\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u0623\u0639\u0648\u0627\u062f.<\/li><li>\u0623\u0636\u0641 \u0627\u0644\u0634\u0645\u0646\u062f\u0631 \u0644\u0644\u0645\u0627\u0621 \u0628\u0639\u062f \u0627\u0644\u063a\u0644\u064a\u0627\u0646 \u0648\u0627\u062a\u0631\u0643\u0647 \u0639\u0644\u0649 \u0646\u0627\u0631 \u0645\u062a\u0648\u0633\u0637\u0629 \u0645\u0646 20- 40 \u062f\u0642\u064a\u0642\u0629 \u062d\u0633\u0628 \u062d\u062c\u0645 \u0627\u0644\u0634\u0645\u0646\u062f\u0631.<\/li><li>\u0644\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0633\u0644\u0642 \u0627\u0644\u0634\u0645\u0646\u062f\u0631 \u0627\u062e\u062a\u0628\u0631 \u062d\u0628\u0627\u062a\u0647 \u0628\u0634\u0648\u0643\u0629 \u0625\u0630\u0627 \u0627\u062e\u062a\u0631\u0642\u062a\u0647\u0627 \u0628\u0633\u0647\u0648\u0644\u0629\u060c \u0641\u0625\u0646 \u0627\u0644\u0628\u0646\u062c\u0631 \u0623\u0635\u0628\u062d \u062c\u0627\u0647\u0632\u064b\u0627.<\/li><li>\u0627\u062a\u0631\u0643\u0647 \u064a\u0628\u0631\u062f\u060c \u062b\u0645 \u0627\u0634\u0637\u0641\u0647 \u0628\u0627\u0644\u0645\u0627\u0621 \u0627\u0644\u0628\u0627\u0631\u062f\u060c \u0648\u0642\u0634\u0631\u0647 \u0628\u0631\u0641\u0642 \u062a\u062d\u062a \u0627\u0644\u0645\u0627\u0621. <\/li><li>\u0636\u0639 \u0627\u0644\u0634\u0645\u0646\u062f\u0631 \u0627\u0644\u0645\u0633\u0644\u0648\u0642 \u0641\u064a \u0648\u0639\u0627\u0621 \u0645\u063a\u0644\u0642 \u062c\u064a\u062f\u0627 \u0645\u0646 \u062b\u0644\u0627\u062b\u0629 \u0625\u0644\u0649 \u062e\u0645\u0633\u0629 \u0623\u064a\u0627\u0645 \u0641\u064a \u0627\u0644\u062b\u0644\u0627\u062c\u0629 \u0644\u0627\u0633\u062a\u0639\u0645\u0627\u0644\u0647 \u0641\u064a \u0643\u0644 \u0648\u0635\u0641\u0627\u062a\u0643.<\/li><\/ul>\n\n\n\n<h4>\u0637\u0631\u064a\u0642\u0629 \u062a\u062d\u0636\u064a\u0631 \u0633\u0644\u0637\u0629 \u0634\u0645\u0646\u062f\u0631 \u0644\u0628\u0646\u0627\u0646\u064a\u0629<\/h4>\n\n\n\n<p>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/p>\n\n\n\n<ul><li>1 \u062d\u0628\u0629 \u062e\u0633<\/li><li>3 \u062d\u0628\u0629 \u0641\u062c\u0644<\/li><li>1 \u0643\u0648\u0628 \u0637\u0645\u0627\u0637\u0645 <\/li><li>3 \u062d\u0628\u0629 \u0634\u0645\u0646\u062f\u0631 \u0645\u0633\u0644\u0648\u0642<\/li><li>1 \u0643\u0648\u0628 \u0630\u0631\u0629 \u0645\u0639\u0644\u0628\u0629<\/li><li>1 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u062e\u0631\u062f\u0644<\/li><li>\u0631\u0628\u0639 \u0643\u0648\u0628 \u0632\u064a\u062a \u0632\u064a\u062a\u0648\u0646<\/li><li>\u0631\u0628\u0639 \u0643\u0648\u0628 \u0639\u0635\u064a\u0631 \u0644\u064a\u0645\u0648\u0646<\/li><li>\u0646\u0639\u0646\u0627\u0639 (\u0644\u0644\u0632\u064a\u0646\u0629)<\/li><li>\u0641\u0644\u0641\u0644 \u0623\u0633\u0648\u062f (\u062d\u0633\u0628 \u0627\u0644\u0631\u063a\u0628\u0629)<\/li><li>\u0645\u0644\u062d (\u062d\u0633\u0628 \u0627\u0644\u0631\u063a\u0628\u0629)<\/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>\u064a\u0633\u0644\u0642 \u0627\u0644\u0634\u0645\u0646\u062f\u0631 \u0648\u064a\u062a\u0631\u0643 \u062c\u0627\u0646\u0628\u064b\u0627 \u062d\u062a\u0649 \u064a\u0628\u0631\u062f.<\/li><li>\u0642\u0634\u0631 \u0627\u0644\u0634\u0645\u0646\u062f\u0631 \u0648\u0642\u0637\u0639\u0647 \u0625\u0644\u0649 \u062d\u0644\u0642\u0627\u062a.<\/li><li>\u0642\u0637\u0639 \u0627\u0644\u062e\u0633\u060c \u0648\u0627\u0644\u0641\u062c\u0644\u060c \u062b\u0645 \u0635\u0641\u064a \u0627\u0644\u0630\u0631\u0629 \u0627\u0644\u0645\u0639\u0644\u0628\u0629.<\/li><li>\u0642\u0637\u0639 \u0627\u0644\u0637\u0645\u0627\u0637\u0645 \u0627\u0644\u0643\u0631\u0632\u064a\u0629 \u0625\u0644\u0649 \u0646\u0635\u0641\u064a\u0646 \u0623\u0648 \u0627\u0644\u0637\u0645\u0627\u0637\u0645 \u0627\u0644\u0639\u0627\u062f\u064a\u0629 \u0625\u0644\u0649 \u0645\u0643\u0639\u0628\u0627\u062a \u0635\u063a\u064a\u0631\u0629.<\/li><li>\u0641\u064a \u0648\u0639\u0627\u0621 \u0627\u0644\u062a\u0642\u062f\u064a\u0645\u060c \u064a\u0648\u0636\u0639 \u0627\u0644\u062e\u0633\u0651 \u0623\u0648\u0644\u0627\u064b\u060c \u062b\u0645\u0651 \u062f\u0648\u0627\u0626\u0631 \u0627\u0644\u0634\u0645\u0646\u062f\u0631 \u0627\u0644\u0645\u0633\u0644\u0648\u0642 \u0648\u0627\u0644\u0641\u062c\u0644\u060c<br>&nbsp;\u0648\u062a\u0648\u0636\u0639 \u0627\u0644\u0630\u0631\u0629 \u0628\u0639\u062f \u0630\u0644\u0643 \u0639\u0644\u0649 \u0623\u0637\u0631\u0627\u0641 \u0627\u0644\u0648\u0639\u0627\u0621 \u0628\u0634\u0643\u0644 \u062f\u0627\u0626\u0631\u064a\u060c \u0648\u0625\u0644\u0649 \u062c\u0627\u0646\u0628\u0647\u0627 \u0627\u0644\u0637\u0645\u0627\u0637\u0645.<\/li><li>\u064a\u0641\u0631\u0645 \u0627\u0644\u0646\u0639\u0646\u0627\u0639 \u0641\u0631\u0645\u064b\u0627 \u062e\u0634\u0646\u064b\u0627\u060c \u0648\u064a\u0646\u062b\u0631 \u0639\u0644\u0649 \u0648\u062c\u0647 \u0627\u0644\u0648\u0639\u0627\u0621.<\/li><li>\u064a\u0641\u0631\u0645 \u0627\u0644\u0646\u0639\u0646\u0627\u0639 \u0641\u0631\u0645\u064b\u0627 \u062e\u0634\u0646\u064b\u0627\u060c \u0648\u064a\u0646\u062b\u0631 \u0639\u0644\u0649 \u0648\u062c\u0647 \u0627\u0644\u0648\u0639\u0627\u0621.<\/li><li>\u0644\u062a\u062d\u0636\u064a\u0631 \u0635\u0648\u0635 \u0627\u0644\u0633\u0644\u0637\u0629\u060c \u0627\u0645\u0632\u062c \u0627\u0644\u062e\u0631\u062f\u0644 \u0645\u0639 \u0627\u0644\u0632\u064a\u062a \u0648\u0627\u0644\u0644\u064a\u0645\u0648\u0646\u060c \u062b\u0645 \u0623\u0636\u0641 \u0645\u0632\u064a\u062c \u0627\u0644\u0628\u0647\u0627\u0631\u0627\u062a \u0648\u0627\u0644\u0645\u0644\u062d\u060c<br>\u0627\u0645\u0632\u062c \u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u062c\u064a\u062f\u064b\u0623 \u062d\u062a\u064a \u062a\u062a\u0623\u0643\u062f \u0645\u0646 \u062a\u062c\u0627\u0646\u0633\u0647\u0627\u060c \u062b\u0645 \u0627\u0646\u062b\u0631\u0647\u0627 \u0641\u0648\u0642 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0627\u0644\u0633\u0627\u0628\u0642\u0629 \u0644\u062a\u0635\u0628\u062d \u062c\u0627\u0647\u0632\u0629 \u0644\u0644\u062a\u0642\u062f\u064a\u0645.<\/li><li>\u064a\u0645\u0643\u0646\u0643 \u0625\u0636\u0627\u0641\u0629 \u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0635\u0644\u0635\u0629 \u0627\u0644\u062d\u0627\u0631\u0629 \u0623\u0648 \u0627\u0644\u0640 Tabasco \u0625\u0644\u0649 \u0627\u0644\u0633\u0644\u0637\u0629 \u062d\u0633\u0628 \u0627\u0644\u0631\u063a\u0628\u0629.<\/li><\/ul>\n\n\n\n<h5>\u0643\u064a\u0641 \u0627\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0634\u0645\u0646\u062f\u0631 \u0645\u0639 \u0627\u0644\u0633\u0644\u0637\u0647\u061f<\/h5>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"700\" height=\"525\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/f92ad3b28358a872fee80721c36aebc8-2.jpg\" alt=\"\u0633\u0644\u0637\u0629 \u0627\u0644\u0634\u0645\u0646\u062f\u0631 \u0627\u0644\u0633\u0648\u0631\u064a\u0629\" class=\"wp-image-13286\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/f92ad3b28358a872fee80721c36aebc8-2.jpg 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/f92ad3b28358a872fee80721c36aebc8-2-300x225.jpg 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/figure><\/div>\n\n\n\n<p>\u064a\u064f\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0634\u0645\u0646\u062f\u0631 \u0623\u0648 \u0627\u0644\u0628\u0646\u062c\u0631 \u0645\u0639 \u0627\u0644\u0633\u0644\u0637\u0629 \u0628\u0639\u062f \u0633\u0644\u0642\u0647 \u0628\u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0633\u0627\u0628\u0642 \u0630\u0643\u0631\u0647\u0627 \u0641\u064a \u0627\u0644\u0645\u0642\u0627\u0644\u060c \u0648\u0625\u0644\u064a\u0643 \u0637\u0631\u064a\u0642\u0629 \u062a\u062d\u0636\u064a\u0631 \u0633\u0644\u0637\u0629 \u0634\u0645\u0646\u062f\u0631 \u0633\u0647\u0644\u0629 \u0648\u0628\u0633\u064a\u0637\u0629.<\/p>\n\n\n\n<p>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/p>\n\n\n\n<ul><li>3 \u062d\u0628\u0627\u062a \u0634\u0645\u0646\u062f\u0631 \u0645\u0642\u0634\u0631 \u0648\u0645\u0633\u0644\u0648\u0642.<\/li><li>1 \u0643\u0648\u0628 \u0630\u0631\u0629 \u0645\u0639\u0644\u0628\u0629 (\u0645\u063a\u0633\u0648\u0644\u0629 \u0648\u0645\u0635\u0641\u0627\u0629)<\/li><li>\u0631\u0628\u0639 \u0643\u0648\u0628 \u0628\u0642\u062f\u0648\u0646\u0633 \u0645\u0641\u0631\u0648\u0645.<\/li><li>1 \u062d\u0628\u0629 \u0637\u0645\u0627\u0637\u0645 &nbsp;(\u0643\u0628\u064a\u0631\u0629 \u0627\u0644\u062d\u062c\u0645 \/ \u0645\u0641\u0631\u0648\u0645\u0629)<\/li><li>\u0639\u0635\u064a\u0631 \u0644\u064a\u0645\u0648\u0646\u0629 \u0637\u0627\u0632\u062c\u0629.<\/li><li>2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0632\u064a\u062a \u0632\u064a\u062a\u0648\u0646.<\/li><li>\u0646\u0635\u0641 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0644\u062d.<\/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 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