{"id":14189,"date":"2023-05-14T13:49:03","date_gmt":"2023-05-14T11:49:03","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=14189"},"modified":"2023-05-14T13:49:04","modified_gmt":"2023-05-14T11:49:04","slug":"%d8%a7%d9%83%d9%84%d8%a7%d8%aa-%d8%b5%d8%ad%d9%8a%d8%a9-%d9%88%d9%85%d8%b4%d8%a8%d8%b9%d8%a9","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%83%d9%84%d8%a7%d8%aa-%d8%b5%d8%ad%d9%8a%d8%a9-%d9%88%d9%85%d8%b4%d8%a8%d8%b9%d8%a9\/","title":{"rendered":"\u0627\u0643\u0644\u0627\u062a \u0635\u062d\u064a\u0629 \u0648\u0645\u0634\u0628\u0639\u0629 \u0641\u064a 5 \u062f\u0642\u0627\u0626\u0642 \u0641\u0642\u0637"},"content":{"rendered":"\n<p>\u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0644\u0630\u064a\u0630\u0629 \u0648\u0627\u0644\u0645\u063a\u0630\u064a\u0629 \u0648\u0627\u0644\u062a\u064a \u0642\u062f \u062a\u062f\u0639\u0645 \u0623\u0647\u062f\u0627\u0641\u0643 \u0644\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0648\u0632\u0646 \u0635\u062d\u064a \u0623\u0648 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u064a\u0647\u060c<br>\u0645\u062b\u0644 \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0648\u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0648\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0630\u0648\u0631 \u0648\u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a\u060c<br>\u0648\u0628\u0639\u0636 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0635\u0646\u0639\u0629\u060c \u0645\u062b\u0644 \u0632\u0628\u0627\u062f\u064a \u0627\u0644\u0628\u0631\u0648\u0628\u064a\u0648\u062a\u064a\u0643 \u0648\u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646\u060c \u0641\u0647\u064a \u0623\u064a\u0636\u064b\u0627 \u062e\u064a\u0627\u0631\u0627\u062a \u0645\u0645\u062a\u0627\u0632\u0629\u060c<br>\u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0645\u0647\u0627 \u0641\u064a \u062a\u062d\u0636\u064a\u0631 <strong>\u0627\u0643\u0644\u0627\u062a \u0635\u062d\u064a\u0629<\/strong> \u0648\u0645\u0634\u0628\u0639\u0629\u060c \u0646\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0628\u0639\u0636\u0647\u0627 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\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><\/p>\n\n\n\n<h2>\u0627\u0643\u0644\u0627\u062a \u0635\u062d\u064a\u0629 \u0648\u0645\u0634\u0628\u0639\u0629<\/h2>\n\n\n\n<p>\u0646\u0628\u062f\u0623 \u0628\u0628\u0639\u0636 \u0627\u0644\u0623\u0641\u0643\u0627\u0631 \u0644\u0648\u062c\u0628\u0629 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a5%d9%81%d8%b7%d8%a7%d8%b1-%d8%ba%d9%86%d9%8a-%d8%a8%d8%a7%d9%84%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0625\u0641\u0637\u0627\u0631 \u063a\u0646\u064a \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/a>:<\/p>\n\n\n\n<p><strong>\u0644\u0641\u0627\u0626\u0641 \u0627\u0644\u062a\u0631\u0643\u064a \u0627\u0644\u0645\u062f\u062e\u0646 \u0627\u0644\u0644\u0630\u064a\u0630\u0629 Turkey roll-ups<\/strong><\/p>\n\n\n\n<ul><li>\u064a\u062d\u062a\u0648\u064a \u0627\u0644\u062f\u064a\u0643 \u0627\u0644\u0631\u0648\u0645\u064a \u0639\u0644\u0649 \u0628\u0631\u0648\u062a\u064a\u0646 \u0639\u0627\u0644\u064a \u0627\u0644\u062c\u0648\u062f\u0629\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0631\u0636\u0627 \u0648\u0627\u0644\u0634\u0628\u0639\u060c<br>&nbsp;\u0648\u064a\u0631\u062a\u0628\u0637 \u0628\u0627\u0644\u062a\u0623\u062b\u064a\u0631\u0627\u062a \u0627\u0644\u0645\u0641\u064a\u062f\u0629 \u0639\u0644\u0649 \u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0648\u0632\u0646<\/li><li>\u062c\u0631\u0628 \u0644\u0641 \u0634\u0631\u064a\u062d\u0629 \u0645\u0646 \u0627\u0644\u062f\u064a\u0643 \u0627\u0644\u0631\u0648\u0645\u064a \u0645\u0639 \u0634\u0631\u064a\u062d\u0629 \u0645\u0646 \u0627\u0644\u062c\u0628\u0646 \u0648\u0628\u0639\u0636 \u0627\u0644\u062e\u0636\u0627\u0631 \u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0642\u0631\u0645\u0634\u0629 \u0648\u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a.<\/li><\/ul>\n\n\n\n<p><strong>\u0627\u0644\u0634\u0648\u0641\u0627\u0646 Oatmeal<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0639\u0628\u0627\u0631\u0629 \u0639\u0646 \u062d\u0628\u0648\u0628 \u0643\u0627\u0645\u0644\u0629 \u0645\u063a\u0630\u064a\u0629 \u062a\u0648\u0641\u0631 \u0643\u0645\u064a\u0629 \u062c\u064a\u062f\u0629 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0645\u062d\u062a\u0648\u0649 \u0639\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0623\u062e\u0631\u0649.<\/li><li>\u0644\u0630\u0627 \u0646\u0646\u0635\u062d\u0643 \u0628\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0645\u063a\u0637\u0649 \u0628\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u0642\u0631\u0641\u0629 \u0648\u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u0643\u0627\u0643\u0627\u0648 \u0648\u0631\u0642\u0627\u0626\u0642 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u0627\u0644\u062f\u0627\u0643\u0646\u0629\u060c<\/li><li>\u0643\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u062a\u062d\u0636\u064a\u0631\u0647 \u0628\u0637\u0631\u064a\u0642\u0629 \u0623\u062e\u0631\u0649 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0628\u064a\u0636 \u0648\u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0645\u062b\u0644 \u0627\u0644\u0641\u0637\u0631 \u0623\u0648 \u0627\u0644\u0637\u0645\u0627\u0637\u0645.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"1024\" height=\"683\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/\u0627\u0643\u0644\u0627\u062a-\u0635\u062d\u064a\u0629-\u0628\u0648\u062f\u064a\u0646\u062c-\u0627\u0644\u0634\u064a\u0627-1-1024x683.webp\" alt=\"\u0627\u0643\u0644\u0627\u062a \u0635\u062d\u064a\u0629 \u0628\u0648\u062f\u064a\u0646\u062c \u0627\u0644\u0634\u064a\u0627\" class=\"wp-image-14225\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/\u0627\u0643\u0644\u0627\u062a-\u0635\u062d\u064a\u0629-\u0628\u0648\u062f\u064a\u0646\u062c-\u0627\u0644\u0634\u064a\u0627-1-1024x683.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/\u0627\u0643\u0644\u0627\u062a-\u0635\u062d\u064a\u0629-\u0628\u0648\u062f\u064a\u0646\u062c-\u0627\u0644\u0634\u064a\u0627-1-300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/\u0627\u0643\u0644\u0627\u062a-\u0635\u062d\u064a\u0629-\u0628\u0648\u062f\u064a\u0646\u062c-\u0627\u0644\u0634\u064a\u0627-1-768x512.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/\u0627\u0643\u0644\u0627\u062a-\u0635\u062d\u064a\u0629-\u0628\u0648\u062f\u064a\u0646\u062c-\u0627\u0644\u0634\u064a\u0627-1-1536x1024.webp 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/\u0627\u0643\u0644\u0627\u062a-\u0635\u062d\u064a\u0629-\u0628\u0648\u062f\u064a\u0646\u062c-\u0627\u0644\u0634\u064a\u0627-1.webp 1600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong>\u0628\u0648\u062f\u064a\u0646\u063a \u0634\u064a\u0627 Chia pudding<\/strong><\/p>\n\n\n\n<ul><li>\u062a\u0639\u062f \u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627 \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u062d\u0645\u0644\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0623\u062d\u0645\u0627\u0636 \u0623\u0648\u0645\u064a\u063a\u0627 3 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0646\u0628\u0627\u062a\u064a.<\/li><li>\u0648\u0628\u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646\u0647\u0627 \u0644\u0627 \u062a\u062a\u0645\u062a\u0639 \u0628\u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0643\u0647\u0629\u060c \u0625\u0644\u0627 \u0623\u0646 \u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627 \u062a\u0623\u062e\u0630 \u0642\u0648\u0627\u0645 \u064a\u0634\u0628\u0647 \u0627\u0644\u0647\u0644\u0627\u0645 \u0639\u0646\u062f \u0646\u0642\u0639\u0647\u0627 \u0641\u064a \u0627\u0644\u0633\u0627\u0626\u0644\u060c<br>\u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647\u0627 \u0645\u0643\u0648\u0646\u064b\u0627 \u0631\u0627\u0626\u0639\u064b\u0627 \u0644\u0644\u062d\u0644\u0648\u0649.<\/li><li>\u0644\u0630\u0627 \u0646\u0646\u0635\u062d\u0643 \u0628\u0625\u0636\u0627\u0641\u062a\u0647\u0627 \u0625\u0644\u0649 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a \u0645\u0639 \u0642\u0637\u0639 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u062a\u064a \u062a\u0641\u0636\u0644\u0647\u0627.<\/li><\/ul>\n\n\n\n<h3>\u0643\u064a\u0641 \u0627\u0639\u0645\u0644 \u0627\u0643\u0644\u0627\u062a \u0635\u062d\u064a\u0629\u061f<\/h3>\n\n\n\n<p>\u064a\u0645\u0643\u0646\u0643 \u062a\u062d\u0636\u064a\u0631 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0627\u0643\u0644\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u062a\u0628\u0627\u0639 \u0628\u0639\u0636 \u0627\u0644\u062e\u0637\u0648\u0627\u062a\u060c \u0645\u062b\u0644 \u0627\u0644\u0622\u062a\u064a:<\/p>\n\n\n\n<ul><li><strong>\u0627\u0646\u0632\u0639 \u0627\u0644\u062c\u0644\u062f \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0645\u0646 \u0627\u0644\u062f\u062c\u0627\u062c \u0648\u0627\u0644\u0644\u062d\u0648\u0645.<\/strong><\/li><li><strong>\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062f\u0647\u0648\u0646 \u0635\u062d\u064a\u0629 \u0645\u062b\u0644 \u0632\u064a\u062a \u0627\u0644\u0632\u064a<\/strong>\u062a\u0648\u0646<strong>.<\/strong><\/li><li><strong>\u0623\u0636\u0641 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/strong><\/li><li><strong>\u0627\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0635\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629.<\/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<p>\u0648\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0646\u0639\u0631\u0636 \u0644\u0643\u0645 \u0628\u0639\u0636 \u0627\u0644\u0648\u0635\u0641\u0627\u062a:<\/p>\n\n\n\n<p><strong>\u0637\u0627\u062c\u0646 \u062f\u062c\u0627\u062c \u0628\u0627\u0644\u062e\u0636\u0627\u0631<\/strong><\/p>\n\n\n\n<p>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/p>\n\n\n\n<ul><li>\u0635\u062f\u0648\u0631 \u062f\u062c\u0627\u062c \u0645\u062e\u0644\u064a\u0629.<\/li><li>\u0628\u0631\u0648\u0643\u0644\u064a.<\/li><li>&nbsp;\u0641\u0644\u0641\u0644 \u0623\u0644\u0648\u0627\u0646.<\/li><li>\u0637\u0645\u0627\u0637\u0645 \u0634\u064a\u0631\u064a.<\/li><li>\u0634\u0631\u0627\u0626\u062d \u0644\u064a\u0645\u0648\u0646.<\/li><li>\u0634\u0631\u0627\u0626\u062d \u0628\u0635\u0644 \u062c\u0648\u0644\u064a\u0627\u0646.<\/li><li>\u0639\u0635\u064a\u0631 \u0644\u064a\u0645\u0648\u0646.<\/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><li>\u0631\u0628\u0639 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0641\u0644\u0641\u0644 \u0623\u0633\u0648\u062f.<\/li><li>\u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 (7 \u0628\u0647\u0627\u0631\u0627\u062a)<\/li><\/ul>\n\n\n\n<p>&nbsp;\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u062d\u0636\u064a\u0631<\/p>\n\n\n\n<ul><li>\u0636\u0639 \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0641\u064a \u0645\u0642\u0644\u0627\u0629 \u0633\u0627\u062e\u0646\u0629\u060c \u062b\u0645 \u0623\u0636\u0641 \u0627\u0644\u0628\u0635\u0644\u060c \u0645\u0639 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0641\u064a \u0627\u0644\u062a\u0642\u0644\u064a\u0628 \u062d\u062a\u064a \u064a\u062a\u063a\u064a\u0631 \u0644\u0648\u0646\u0647 \u0644\u064a\u0635\u0628\u062d \u0645\u0627\u0626\u0644\u064b\u0627 \u0644\u0644\u0648\u0646 \u0627\u0644\u0630\u0647\u0628\u064a.<\/li><li>\u0623\u0636\u0641 \u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u0623\u0644\u0648\u0627\u0646 \u0628\u0639\u062f \u062a\u0642\u0637\u064a\u0639\u0647 \u0628\u0627\u0644\u0637\u0648\u0644\u060c \u062b\u064f\u0645 \u0627\u0644\u0637\u0645\u0627\u0637\u0645 \u0627\u0644\u0634\u064a\u0631\u064a \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u0648\u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a\u060c \u0645\u0639 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0641\u064a \u062a\u0642\u0644\u064a\u0628 \u0627\u0644\u062e\u0636\u0627\u0631 \u0645\u0639 \u0627\u0644\u0628\u0635\u0644.<\/li><li>\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0622\u0646 \u0625\u0636\u0627\u0641\u0629 \u0635\u062f\u0648\u0631 \u0627\u0644\u062f\u062c\u0627\u062c\u060c \u0648\u0642\u0644\u0628 \u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0645\u0639\u064b\u0627\u060c \u062b\u0645 \u0623\u0636\u0641 \u0628\u0639\u062f\u0647\u0627 \u0634\u0631\u0627\u0626\u062d \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0648\u0639\u0635\u064a\u0631 \u0627\u0644\u0644\u064a\u0645\u0648\u0646\u060c<br>\u062b\u0645 \u0627\u0644\u0645\u0644\u062d \u0648\u0627\u0644\u0641\u0644\u0641\u0644 \u0648 \u0627\u0644\u0640 7 \u0628\u0647\u0627\u0631\u0627\u062a.<\/li><li>\u0642\u064f\u0645 \u0628\u062a\u063a\u0637\u064a\u0629 \u0627\u0644\u062f\u062c\u0627\u062c \u0648\u0627\u062a\u0631\u0643\u0647 \u064a\u0646\u0636\u062c \u0639\u0644\u0649 \u0646\u0627\u0631 \u0647\u0627\u062f\u0626\u0629 \u062c\u062f\u064b\u0627.<\/li><\/ul>\n\n\n\n<p><strong>\u0633\u0644\u0637\u0629 \u0627\u0644\u062a\u0648\u0646\u0629 \u0644\u0644\u062f\u0627\u064a\u062a<\/strong><\/p>\n\n\n\n<p>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/p>\n\n\n\n<ul><li>2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0639\u0635\u064a\u0631 \u0644\u064a\u0645\u0648\u0646.<\/li><li>\u0631\u0628\u0639 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0643\u0645\u0648\u0646 \u0645\u0637\u062d\u0648\u0646.<\/li><li>\u0631\u0628\u0639 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0641\u0644\u0641\u0644 \u0623\u0633\u0648\u062f.<\/li><li>\u0639\u0644\u0628\u0629 \u062a\u0648\u0646\u0629 \u062f\u0627\u064a\u062a<\/li><li>2 \u062d\u0628\u0629 \u062e\u064a\u0627\u0631<\/li><li>2 \u062d\u0628\u0629 \u0637\u0645\u0627\u0637\u0645.<\/li><li>2 \u0639\u0648\u062f \u0628\u0635\u0644 \u0623\u062e\u0636\u0631.<\/li><li>\u062e\u0633 (\u062d\u0633\u0628 \u0627\u0644\u0631\u063a\u0628\u0629)<\/li><li>3 \u062d\u0628\u0627\u062a \u0632\u064a\u062a\u0648\u0646 \u0645\u062e\u0644\u064a.<\/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>\u0646\u0628\u062f\u0623 \u0628\u062a\u0642\u0637\u064a\u0639 \u0627\u0644\u062e\u064a\u0627\u0631 \u0648\u0627\u0644\u0637\u0645\u0627\u0637\u0645 \u0648\u0627\u0644\u0628\u0635\u0644 \u0648\u0627\u0644\u062e\u0633 \u0648\u0627\u0644\u0632\u064a\u062a\u0648\u0646\u060c \u0642\u0637\u0639 \u0635\u063a\u064a\u0631\u0629&nbsp; \u0623\u0648 \u0645\u062a\u0648\u0633\u0637\u0629 \u062d\u0633\u0628 \u0627\u0644\u0631\u063a\u0628\u0629\u060c<br>\u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0646\u0632\u0639 \u0627\u0644\u0628\u0630\u0648\u0631 \u0645\u0646 \u0627\u0644\u0637\u0645\u0627\u0637\u0645.<\/li><li>\u0641\u064a \u0648\u0639\u0627\u0621 \u0639\u0645\u064a\u0642 \u0627\u062e\u0644\u0637 \u0639\u0635\u064a\u0631 \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0627\u0644\u062d\u0627\u0645\u0636 \u0645\u0639 \u0627\u0644\u0643\u0645\u0648\u0646 \u200f\u0648\u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u0623\u0633\u0648\u062f\u060c \u062d\u062a\u0649 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0635\u0644\u0635\u0629 \u0645\u062a\u062c\u0627\u0646\u0633\u0629.\u200f<\/li><li>\u0627\u0633\u062a\u062e\u062f\u0645 \u0648\u0639\u0627\u0621 \u0622\u062e\u0631 \u0644\u0645\u0632\u062c \u0627\u0644\u062e\u0636\u0627\u0631 \u0645\u0639 \u0627\u0644\u062a\u0648\u0646\u0629\u060c \u062b\u0645 \u0623\u0636\u0641 \u0627\u0644\u0635\u0648\u0635 \u0627\u0644\u0630\u064a \u0642\u0645\u062a \u0628\u062a\u062d\u0636\u064a\u0631\u0629 \u0628\u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u0633\u0627\u0628\u0642\u0629.<\/li><li>\u0642\u0644\u0628 \u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0645\u0639\u064b\u0627 \u062d\u062a\u064a \u062a\u062a\u0623\u0643\u062f \u0645\u0646 \u062a\u062c\u0627\u0646\u0633\u0647\u0627.<\/li><\/ul>\n\n\n\n<h4>\u0647\u0644 \u064a\u0645\u0643\u0646 \u0627\u0644\u0637\u0628\u062e \u0628\u062f\u0648\u0646 \u0632\u064a\u062a\u061f<\/h4>\n\n\n\n<p>\u0628\u0627\u0644\u0637\u0628\u0639 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0637\u0647\u064a \u0628\u062f\u0648\u0646 \u0632\u064a\u062a\u060c \u0648\u062f\u0648\u0646 \u0627\u0644\u062d\u0627\u062c\u0629 \u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u062c\u0647\u0632\u0629 \u0627\u0644\u0628\u0627\u0647\u0638\u0629 \u0627\u0644\u062b\u0645\u0646 \u0645\u062b\u0644 \u0627\u0644\u0642\u0644\u0627\u064a\u0629 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629\u060c<br>\u0643\u0644 \u0645\u0627 \u0642\u062f \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u064a\u0647 \u0647\u0648 \u0623\u0648\u0627\u0646\u064a \u0648\u0645\u0642\u0627\u0644\u064a \u063a\u064a\u0631 \u0644\u0627\u0635\u0642\u0629 \u0648\u0645\u0642\u0627\u0648\u0645\u0629 \u0644\u0644\u0635\u062f\u0623\u060c \u0643\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0623 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0634\u0648\u0627\u064a\u0629 \u0627\u0644\u0641\u0631\u0646<br>\u0628\u062f\u0644\u064b\u0627 \u0645\u0646 \u0627\u0644\u0642\u0644\u064a\u060c \u0648\u0643\u0644 \u0645\u0627 \u0633\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u064a\u0647 \u0647\u0648 \u0648\u0631\u0642 \u0627\u0644\u0632\u0628\u062f\u0629.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0644\u0630\u064a\u0630\u0629 \u0648\u0627\u0644\u0645\u063a\u0630\u064a\u0629 \u0648\u0627\u0644\u062a\u064a \u0642\u062f \u062a\u062f\u0639\u0645 \u0623\u0647\u062f\u0627\u0641\u0643 \u0644\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0648\u0632\u0646 \u0635\u062d\u064a \u0623\u0648 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u064a\u0647\u060c\u0645\u062b\u0644 \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0648\u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0648\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0630\u0648\u0631 \u0648\u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a\u060c\u0648\u0628\u0639\u0636 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0635\u0646\u0639\u0629\u060c \u0645\u062b\u0644 \u0632\u0628\u0627\u062f\u064a \u0627\u0644\u0628\u0631\u0648\u0628\u064a\u0648\u062a\u064a\u0643 \u0648\u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646\u060c \u0641\u0647\u064a \u0623\u064a\u0636\u064b\u0627 \u062e\u064a\u0627\u0631\u0627\u062a \u0645\u0645\u062a\u0627\u0632\u0629\u060c\u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0645\u0647\u0627 \u0641\u064a \u062a\u062d\u0636\u064a\u0631 \u0627\u0643\u0644\u0627\u062a \u0635\u062d\u064a\u0629 \u0648\u0645\u0634\u0628\u0639\u0629\u060c \u0646\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0628\u0639\u0636\u0647\u0627 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629. \u0646\u0632\u0651\u0644 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":14223,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[14],"tags":[2790,2787,2788,2789],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/\u0627\u0643\u0644\u0627\u062a-\u0635\u062d\u064a\u0629-\u0648\u0645\u0634\u0628\u0639\u0629-1-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/14189"}],"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=14189"}],"version-history":[{"count":3,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/14189\/revisions"}],"predecessor-version":[{"id":14226,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/14189\/revisions\/14226"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/14223"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=14189"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=14189"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=14189"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}