{"id":14185,"date":"2023-05-15T14:19:07","date_gmt":"2023-05-15T12:19:07","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=14185"},"modified":"2023-05-15T14:19:07","modified_gmt":"2023-05-15T12:19:07","slug":"%d8%a7%d8%ad%d8%b3%d8%a8-%d8%b3%d8%b9%d8%b1%d8%a7%d8%aa%d9%83-%d8%a7%d9%84%d8%ad%d8%b1%d8%a7%d8%b1%d9%8a%d8%a9-2","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d8%ad%d8%b3%d8%a8-%d8%b3%d8%b9%d8%b1%d8%a7%d8%aa%d9%83-%d8%a7%d9%84%d8%ad%d8%b1%d8%a7%d8%b1%d9%8a%d8%a9-2\/","title":{"rendered":"\u0627\u062d\u0633\u0628 \u0633\u0639\u0631\u0627\u062a\u0643 \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0628\u0637\u0631\u064a\u0642\u0629 \u0633\u0647\u0644\u0629"},"content":{"rendered":"\n<p>\u0627<strong>\u062d\u0633\u0628 \u0633\u0639\u0631\u0627\u062a\u0643<\/strong> \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0623\u0646 \u062a\u0623\u0643\u0644\u0647\u0627 \u0641\u064a \u0627\u0644\u0645\u062a\u0648\u0633\u0637 \u0639\u0646\u062f \u0645\u062d\u0627\u0648\u0644\u0629 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u060c <br>\u0641\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u062e\u0644\u0642 \u0646\u0642\u0635 \u0641\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0642\u0644 \u0645\u0645\u0627 \u062a\u0641\u0639\u0644\u0647 \u0639\u0627\u062f\u0629<br> \u0623\u0648 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u060c \u0648\u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u062e\u062a\u0627\u0631 \u0628\u0639\u0636 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646 \u0627\u0644\u0627\u062b\u0646\u064a\u0646\u060c <br>\u0648\u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0627\u062a \u0623\u0642\u0644 \u0642\u0644\u064a\u0644\u0627\u064b \u0628\u064a\u0646\u0645\u0627 \u064a\u0643\u0648\u0646\u0648\u0646 \u0623\u0643\u062b\u0631 \u0646\u0634\u0627\u0637\u064b\u0627 \u0628\u062f\u0646\u064a\u064b\u0627.<\/p>\n\n\n\n<p> \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0641\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u00a0\u0623\u0646 \u062a\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0643 \u062a\u0633\u062a\u0647\u0644\u0643 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\u060c<br> \u062d\u062a\u0649 \u0644\u0648 \u0643\u0646\u062a \u062a\u062d\u0627\u0648\u0644 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u060c \u062d\u062a\u064a \u0644\u0627 \u062a\u0639\u0631\u0636 \u0646\u0641\u0633\u0643 \u0644\u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629  \u0628\u0646\u0642\u0635 \u063a\u0630\u0627\u0626\u064a<br>\u0648\u062a\u063a\u064a\u0631\u0627\u062a \u0627\u0633\u062a\u0642\u0644\u0627\u0628\u064a\u0629 \u062a\u062c\u0639\u0644 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0632\u0646 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644 \u0623\u0645\u0631\u064b\u0627 \u0635\u0639\u0628\u064b\u0627\u060c<br> \u0648\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0646\u0648\u0636\u062d \u0644\u0643 \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0623\u0646 \u062a\u0623\u0643\u0644\u0647\u0627 \u0628\u0646\u0627\u0621\u064b\u0627 \u0639\u0644\u0649 \u062a\u0648\u0635\u064a\u0627\u062a \u0627\u0644\u062e\u0628\u0631\u0627\u0621.<\/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>\u0627\u062d\u0633\u0628 \u0633\u0639\u0631\u0627\u062a\u0643 \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0628\u0637\u0631\u064a\u0642\u0629 \u0633\u0647\u0644\u0629<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"900\" height=\"477\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/calorie-deficit-weight-loss.webp\" alt=\"\u0627\u062d\u0633\u0628 \u0633\u0639\u0631\u0627\u062a\u0643 \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\" class=\"wp-image-14186\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/calorie-deficit-weight-loss.webp 900w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/calorie-deficit-weight-loss-300x159.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/calorie-deficit-weight-loss-768x407.webp 768w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0647\u064a \u0648\u062d\u062f\u0629 \u0637\u0627\u0642\u0629 \u064a\u0633\u062a\u062e\u062f\u0645\u0647\u0627 \u062c\u0633\u0645\u0643 \u0644\u0644\u0639\u0645\u0644 \u0648\u0623\u062f\u0627\u0621 \u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629.<\/li><li>\u062a\u0648\u0641\u0631 \u0644\u0643 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u0635\u0644 \u0639\u0644\u064a\u0647\u0627 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0637\u0627\u0642\u0629.<\/li><li>\u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0627\u0644\u062c\u0645\u064a\u0639 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u062a\u062e\u062a\u0644\u0641 \u0628\u0646\u0627\u0621\u0627\u064b \u0639\u0644\u0649 \u0627\u0644\u0639\u0645\u0631 \u0648\u0627\u0644\u0637\u0648\u0644 \u0648\u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u062c\u0646\u0633 \u0648\u0643\u062a\u0644\u0629 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637.<\/li><li>\u0644\u0630\u0627 \u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0643\u064a\u0641\u064a\u0629 \u062d\u0633\u0627\u0628 \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0644\u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u062a\u0635\u0645\u064a\u0645 \u062e\u0637\u0629 \u0623\u0643\u0644 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0641\u064a \u062a\u062d\u0642\u064a\u0642 \u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0623\u0648 \u064a\u0645\u0643\u0646\u0643 \u062a\u062d\u0645\u064a\u0644 \u062a\u0637\u0628\u064a\u0642 <a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u0643\u0648\u062a\u0634<\/a> \u0648\u062a\u0633\u062c\u064a\u0644 \u0628\u064a\u0627\u0646\u0627\u062a\u0643 \u0648\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062e\u0637\u0629 \u062a\u063a\u0630\u064a\u0629 \u0645\u062d\u0633\u0648\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/li><\/ul>\n\n\n\n<h3><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%ad%d8%b3%d8%a7%d8%a8-%d8%a7%d8%ad%d8%aa%d9%8a%d8%a7%d8%ac-%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\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062d\u0633\u0627\u0628 \u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<\/a><\/h3>\n\n\n\n<ul><li>\u064a\u0645\u0643\u0646\u0643 \u062d\u0633\u0627\u0628 \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u0639\u062f\u0644 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0623\u0648 BMR \u0628\u0627\u0644\u0645\u0639\u0627\u062f\u0644\u0627\u062a.<\/li><li>\u0627\u0644\u0640 BMR \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0647\u0648 \u0643\u0645\u064a\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u062c\u0633\u0645\u0643 \u0641\u0642\u0637 \u0644\u0623\u062f\u0627\u0621 \u0648\u0638\u0627\u0626\u0641 \u064a\u0648\u0645\u064a\u0629 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062d\u064a\u0627\u0629.<\/li><li>\u062d\u064a\u062b \u064a\u062d\u062a\u0627\u062c \u062c\u0633\u0645\u0643 \u0625\u0644\u0649 \u0639\u062f\u062f \u0645\u062d\u062f\u062f \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u0642\u0637 \u0644\u0644\u0628\u0642\u0627\u0621 \u0639\u0644\u0649 \u0642\u064a\u062f \u0627\u0644\u062d\u064a\u0627\u0629 \u0648\u0627\u0644\u0639\u0645\u0644 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a\u060c<br>\u0645\u062b\u0644 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0646\u0628\u0636 \u0642\u0644\u0628\u0643 \u0623\u0648 \u0627\u0644\u062a\u0646\u0641\u0633 \u0623\u0648 \u0647\u0636\u0645 \u0627\u0644\u0637\u0639\u0627\u0645\u060c \u0641\u0643\u0644 \u062a\u0644\u0643 \u0627\u0644\u0639\u0645\u0644\u064a\u0627\u062a \u062a\u062a\u0637\u0644\u0628 \u0637\u0627\u0642\u0629 \u0639\u0644\u0649 \u0634\u0643\u0644 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0648\u0627\u0644\u062a\u064a \u062a\u0645\u062b\u0644 \u00a0\u0623\u0643\u0628\u0631 \u0643\u0645\u064a\u0629 \u0645\u0646 \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0645\u062d\u0631\u0648\u0642\u0629 \u0643\u0644 \u064a\u0648\u0645.<\/li><li><strong>\u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0644\u0644\u0631\u062c\u0644 (BMR)  =\u00a0<strong>88.362 + (13.397 x \u0627\u0644\u0648\u0632\u0646 \u0628\u0627\u0644\u0643\u064a\u0644\u0648\u063a\u0631\u0627\u0645) + (4.799 x \u0627\u0644\u0637\u0648\u0644 \u0628\u0627\u0644\u0633\u0646\u062a\u064a\u0645\u062a\u0631) \u2013 (5.677 x \u0627\u0644\u0639\u0645\u0631 \u0628\u0627\u0644\u0633\u0646\u0648\u0627\u062a)<\/strong>.<\/strong><\/li><li><strong>\u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0644\u0644\u0645\u0631\u0623\u0629 (BMR) \u064a\u0633\u0627\u0648\u064a = 444.593 + (9.247 x \u0627\u0644\u0648\u0632\u0646 \u0628\u0627\u0644\u0643\u064a\u0644\u0648\u063a\u0631\u0627\u0645) + ( 3.098 x \u0627\u0644\u0637\u0648\u0644 \u0628\u0627\u0644\u0633\u0646\u062a\u064a\u0645\u062a\u0631) \u2013 (4.33 x \u0627\u0644\u0639\u0645\u0631 \u0628\u0627\u0644\u0633\u0646\u0648\u0627\u062a).<\/strong><\/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\/04\/1920x1000-04-1-2-1024x533.webp\" alt=\"\u062f\u0627\u064a\u062a \u0627\u0644\u0643\u0648\u062a\u0634\" class=\"wp-image-13891\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-04-1-2-1024x533.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-04-1-2-300x156.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-04-1-2-768x400.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-04-1-2-1536x800.webp 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-04-1-2.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<h3>\u0643\u064a\u0641 \u0627\u062d\u0633\u0628 \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u062c\u0633\u0645\u0643\u061f<\/h3>\n\n\n\n<ul><li>\u0648\u0627\u0644\u0622\u0646 \u0633\u0648\u0641 \u0646\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0640 BMR \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0641\u064a \u0645\u0639\u0627\u062f\u0644\u0629 Harris Benedict \u0644\u0645\u0639\u0631\u0641\u0629 \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u0631\u0642\u0647\u0627 \u0645\u0639 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0645\u062a\u0636\u0645\u0646.<\/li><li>\u0641\u0633\u0648\u0641 \u062a\u0633\u0627\u0639\u062f\u0643 \u062a\u0633\u0627\u0639\u062f\u0643 \u0645\u0639\u0627\u062f\u0644\u0629 Harris Benedict \u0641\u064a <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%b7%d8%b1%d9%8a%d9%82%d8%a9-%d8%ad%d8%b3%d8%a7%d8%a8-%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\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0637\u0631\u064a\u0642\u0629 \u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<\/a><br> \u0627\u0644\u062a\u064a \u062a\u062d\u0631\u0642\u0647\u0627 \u0643\u0644 \u064a\u0648\u0645 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0636\u0631\u0628 BMR \u0641\u064a \u0645\u062a\u0648\u0633\u0637 \u0645\u0633\u062a\u0648\u0649 \u0646\u0634\u0627\u0637\u0643\u060c <br>\u0644\u062a\u062d\u0635\u0644 \u0628\u0639\u062f \u0630\u0644\u0643 \u0639\u0644\u0649 \u0631\u0642\u0645\u064b\u0627 \u062f\u0642\u064a\u0642\u064b\u0627 \u0625\u0644\u0649 \u062d\u062f \u0645\u0627 \u0644\u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629.<\/li><li>\u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0633\u062a\u0642\u0631\u064b\u0627 (\u062a\u0645\u0631\u064a\u0646 \u0635\u063a\u064a\u0631 \u0623\u0648 \u0645\u0639\u062f\u0648\u0645)\u060c \u0641\u0627\u0636\u0631\u0628 BMR \u0641\u064a 1.2.<\/li><li>\u0625\u0630\u0627 \u0643\u0646\u062a \u0646\u0634\u0637\u064b\u0627 \u0642\u0644\u064a\u0644\u0627\u064b (\u062a\u0645\u0627\u0631\u0633 \u062d\u0648\u0627\u0644\u064a 1 \u0625\u0644\u0649 3 \u0623\u064a\u0627\u0645 \u0643\u0644 \u0623\u0633\u0628\u0648\u0639)\u060c \u0641\u0627\u0636\u0631\u0628 BMR \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0641\u064a 1.375.<\/li><li>\u0625\u0630\u0627 \u0643\u0646\u062a \u0646\u0634\u0637\u064b\u0627 \u0628\u0634\u0643\u0644 \u0645\u0639\u062a\u062f\u0644 (\u062a\u0645\u0627\u0631\u0633 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0627\u0639\u062a\u062f\u0627\u0644 \u0648\/\u0623\u0648 \u062a\u0645\u0627\u0631\u0633 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0644\u0645\u062f\u0629 3 \u0625\u0644\u0649 5 \u0623\u064a\u0627\u0645)\u060c<br>\u0641\u0627\u0636\u0631\u0628 BMR \u0641\u064a 1.55.<\/li><li>\u0625\u0630\u0627 \u0643\u0646\u062a \u0646\u0634\u0637\u064b\u0627 \u0644\u0644\u063a\u0627\u064a\u0629 (\u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0645\u0627\u0631\u0633\u0648\u0646 \u0631\u064a\u0627\u0636\u0627\u062a \u0634\u0627\u0642\u0629 \u0623\u0648 \u064a\u0645\u0627\u0631\u0633\u0648\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u0627\u0642\u0629<br> \u0645\u0646 6 \u0625\u0644\u0649 7 \u0623\u064a\u0627\u0645 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639)\u060c \u0623\u0648 \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0646 (\u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0634\u0627\u0631\u0643\u0648\u0646 \u0641\u064a \u0648\u0638\u0627\u0626\u0641 <br>\u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 \u062c\u0633\u062f\u064a\u0629 \u0635\u0639\u0628\u0629 \u0644\u0644\u063a\u0627\u064a\u0629)\u060c \u0641\u0642\u0645 \u0628\u0636\u0631\u0628 BMR \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0641\u064a 1.9.<\/li><\/ul>\n\n\n\n<h4>\u0643\u0645 \u0627\u062d\u062a\u0627\u062c \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0627\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u061f<\/h4>\n\n\n\n<ul><li>\u064a\u0631\u063a\u0628 \u0627\u0644\u0643\u062b\u064a\u0631\u0648\u0646 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u0641\u064a \u0645\u0639\u0631\u0641\u0629 \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u0631\u0642\u0648\u0646\u0647\u0627 \u0643\u0644 \u064a\u0648\u0645 <br>\u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0647\u0645 \u0639\u0644\u0649 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u060c \u0644\u064a\u062a\u0645\u0643\u0646\u0648\u0627 \u0645\u0646 \u0636\u0628\u0637 \u0627\u0644\u0645\u062f\u062e\u0648\u0644 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062f\u0639\u0645 \u0623\u0647\u062f\u0627\u0641\u0647\u0645.<\/li><li>\u0644\u0630\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u060c \u0641\u0645\u0646 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647 \u0639\u0627\u062f\u0629\u064b \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u062d\u0648\u0627\u0644\u064a 500 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u064a\u0648\u0645\u064a\u064b\u0627 <br>\u0644\u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0648\u0632\u0646 \u0622\u0645\u0646 (\u0641\u0642\u062f\u0627\u0646 1-2 \u0631\u0637\u0644 \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627).<\/li><li>\u0627\u062d\u0633\u0628 \u0633\u0639\u0631\u0627\u062a\u0643 \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u064a\u0648\u0645\u064a\u064b\u0627\u0648\u0644\u0627 \u0646\u0646\u0635\u062d\u0643 \u0628\u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c <br>\u0644\u0623\u0646\u0643 \u0625\u0630\u0627 \u0644\u0645 \u062a\u0623\u0643\u0644 \u0645\u0627 \u064a\u0643\u0641\u064a\u060c \u0641\u0642\u062f \u064a\u062a\u0628\u0627\u0637\u0623 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0648\u062a\u0643\u0648\u0646 \u0623\u0643\u062b\u0631 \u0639\u0631\u0636\u0629 \u0644\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0646\u0642\u0635 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u0627\u062d\u0633\u0628 \u0633\u0639\u0631\u0627\u062a\u0643 \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0623\u0646 \u062a\u0623\u0643\u0644\u0647\u0627 \u0641\u064a \u0627\u0644\u0645\u062a\u0648\u0633\u0637 \u0639\u0646\u062f \u0645\u062d\u0627\u0648\u0644\u0629 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u060c \u0641\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u062e\u0644\u0642 \u0646\u0642\u0635 \u0641\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0642\u0644 \u0645\u0645\u0627 \u062a\u0641\u0639\u0644\u0647 \u0639\u0627\u062f\u0629 \u0623\u0648 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u060c \u0648\u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u062e\u062a\u0627\u0631 \u0628\u0639\u0636 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646 \u0627\u0644\u0627\u062b\u0646\u064a\u0646\u060c \u0648\u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0627\u062a \u0623\u0642\u0644 \u0642\u0644\u064a\u0644\u0627\u064b \u0628\u064a\u0646\u0645\u0627 \u064a\u0643\u0648\u0646\u0648\u0646 \u0623\u0643\u062b\u0631 \u0646\u0634\u0627\u0637\u064b\u0627 \u0628\u062f\u0646\u064a\u064b\u0627. \u0648\u0645\u0639 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":14255,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[17],"tags":[2094,781,2792],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/\u0627\u062d\u0633\u0628-\u0633\u0639\u0631\u0627\u062a\u0643-\u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/14185"}],"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=14185"}],"version-history":[{"count":4,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/14185\/revisions"}],"predecessor-version":[{"id":14257,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/14185\/revisions\/14257"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/14255"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=14185"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=14185"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=14185"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}