{"id":14763,"date":"2023-06-19T14:10:42","date_gmt":"2023-06-19T12:10:42","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=14763"},"modified":"2023-06-19T14:10:42","modified_gmt":"2023-06-19T12:10:42","slug":"7-%d9%85%d9%86-%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/7-%d9%85%d9%86-%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86\/","title":{"rendered":"7 \u0645\u0646 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0633\u062a\u062f\u0641\u0639\u0643 \u0644\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0632\u064a\u062f"},"content":{"rendered":"\n<p>\u0623\u0643\u062f \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646 <strong>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong> \u0627\u0644\u0635\u062d\u064a\u0629 \u0642\u062f \u062a\u0630\u0647\u0644\u0643\u060c \u0648\u062e\u0627\u0635\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0625\u062f\u0627\u0631\u0629 \u0648\u0632\u0646\u0643\u060c \u0641\u0642\u062f<strong> \u064a\u0633\u0627\u0639\u062f\u0643 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0634\u0628\u0639 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644\u060c \u0648\u0642\u062f \u064a\u0648\u0641\u0631 \u0644\u0643 \u0623\u064a\u0636\u064b\u0623 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0645\u062b\u0644 \u0632\u064a\u0627\u062f\u0629 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong>\u060c \u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0644\u0630\u0643\u0631 \u0623\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0642\u062f \u0623\u0648\u0636\u062d\u062a \u0623\u0646 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0639\u0627\u0644\u064a \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0647 \u0641\u0648\u0627\u0626\u062f \u0643\u0628\u064a\u0631\u0629 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0648\u0635\u062d\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u060c \u0648\u0641\u064a\u0645\u0627 \u064a\u0644\u064a 7 \u0623\u0633\u0628\u0627\u0628 \u0642\u0627\u0626\u0645\u0629 \u0639\u0644\u0649 \u0627\u0644\u0639\u0644\u0645 \u0633\u0648\u0641 \u062a\u062f\u0641\u0639\u0643 \u0644\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/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>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"800\" height=\"450\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/high_quality_protein_options_born_fitness.webp\" alt=\"\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\" class=\"wp-image-14765\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/high_quality_protein_options_born_fitness.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/high_quality_protein_options_born_fitness-300x169.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/high_quality_protein_options_born_fitness-768x432.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure><\/div>\n\n\n\n<p><strong>\u064a\u0642\u0644\u0644 \u0645\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0634\u0647\u064a\u0629 \u0648\u0627\u0644\u062c\u0648\u0639<\/strong><\/p>\n\n\n\n<ul><li>\u0623\u0648\u0636\u062d\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0639\u0644\u0645\u064a\u0629 \u0627\u0644\u062d\u062f\u064a\u062b\u0629 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u062c\u0648\u0639\u060c \u0648\u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0627\u062a \u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u0637\u0639\u0627\u0645.<\/li><li>\u0648\u064a\u0631\u062c\u0639 \u0630\u0644\u0643 \u062c\u0632\u0626\u064a\u064b\u0627 \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0645\u0633\u062a\u0648\u0649 \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u062c\u0648\u0639 \u062c\u0631\u064a\u0644\u064a\u0646. \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0639\u0632\u0632 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0628\u0628\u062a\u064a\u062f YY\u060c \u0648\u0647\u0648 \u0647\u0631\u0645\u0648\u0646 \u064a\u062c\u0639\u0644\u0643 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0634\u0628\u0639.<\/li><li>\u0644\u0630\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646\u060c \u0641\u0641\u0643\u0631 \u0641\u064a \u0627\u0633\u062a\u0628\u062f\u0627\u0644 \u0628\u0639\u0636 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/li><li>\u064a\u0645\u0643\u0646\u0643 \u062a\u0646\u0641\u064a\u0630 \u0630\u0644\u0643 \u0628\u0628\u0633\u0627\u0637\u0629\u060c \u0639\u0646 \u0637\u0631\u064a\u0642 \u062c\u0639\u0644 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0623\u0648 \u0627\u0644\u0623\u0631\u0632 \u064a\u0642\u062f\u0645 \u0628\u0643\u0645\u064a\u0627\u062a \u0623\u0635\u063a\u0631 \u0645\u0639 \u0625\u0636\u0627\u0641\u0629 \u0628\u0636\u0639 \u0643\u0645\u064a\u0627\u062a \u0625\u0636\u0627\u0641\u064a\u0629 \u0645\u0646 \u0627\u0644\u0644\u062d\u0648\u0645 \u0623\u0648 \u0627\u0644\u0623\u0633\u0645\u0627\u0643.<\/li><\/ul>\n\n\n\n<p><strong>\u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0631\u063a\u0628\u0629 \u0627\u0644\u0634\u062f\u064a\u062f\u0629 \u0648\u0627\u0644\u0631\u063a\u0628\u0629 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0641\u064a \u0648\u0642\u062a \u0645\u062a\u0623\u062e\u0631 \u0645\u0646 \u0627\u0644\u0644\u064a\u0644<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0644\u0631\u063a\u0628\u0629 \u0641\u064a \u0627\u0644\u0637\u0639\u0627\u0645 \u062a\u062e\u062a\u0644\u0641 \u0639\u0646 \u0627\u0644\u062c\u0648\u0639 \u0627\u0644\u0637\u0628\u064a\u0639\u064a.<\/li><li>\u0644\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0641\u0642\u0637 \u0628\u0627\u062d\u062a\u064a\u0627\u062c \u062c\u0633\u0645\u0643 \u0625\u0644\u0649 \u0627\u0644\u0637\u0627\u0642\u0629 \u0623\u0648 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\u060c \u0628\u0644 \u064a\u062d\u062a\u0627\u062c \u0639\u0642\u0644\u0643 \u0625\u0644\u0649 \u0645\u0643\u0627\u0641\u0623\u0629.<\/li><li>\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u0644\u0644\u063a\u0627\u064a\u0629 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u0631\u063a\u0628\u0629 \u0627\u0644\u0634\u062f\u064a\u062f\u0629.<\/li><li>\u0642\u062f \u062a\u0643\u0648\u0646 \u0623\u0641\u0636\u0644 \u0637\u0631\u064a\u0642\u0629 \u0644\u0644\u062a\u063a\u0644\u0628 \u0639\u0644\u064a\u0647\u0627 \u0647\u064a \u0645\u0646\u0639 \u062d\u062f\u0648\u062b\u0647\u0627 \u0641\u064a \u0627\u0644\u0645\u0642\u0627\u0645 \u0627\u0644\u0623\u0648\u0644.<\/li><li>\u0648\u062a\u0639\u062f \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u0637\u0631\u0642 \u0644\u0644\u0648\u0642\u0627\u064a\u0629.<\/li><li>\u0641\u0642\u062f \u0623\u0638\u0647\u0631\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u062a\u064a \u0623\u062c\u0631\u064a\u062a \u0639\u0644\u0649 \u0627\u0644\u0631\u062c\u0627\u0644 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0623\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0625\u0644\u0649 25\u066a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u062a\u0642\u0644\u0644 \u0627\u0644\u0631\u063a\u0628\u0629 \u0627\u0644\u0634\u062f\u064a\u062f\u0629 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0628\u0646\u0633\u0628\u0629 60\u066a \u0648\u0627\u0644\u0631\u063a\u0628\u0629 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0644\u064a\u0644\u0627\u064b \u0628\u0645\u0642\u062f\u0627\u0631 \u0627\u0644\u0646\u0635\u0641.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" 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\" width=\"840\" height=\"437\" 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: 840px) 100vw, 840px\" \/><\/a><\/figure>\n\n\n\n<p><strong>\u064a\u0639\u0632\u0632 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0648\u064a\u0632\u064a\u062f \u0645\u0646 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646<\/strong><\/p>\n\n\n\n<ul><li>\u064a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0644\u0647\u0636\u0645 \u0648\u0627\u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0641\u064a \u0627\u0644\u0623\u0637\u0639\u0645\u0629\u060c<br>\u0648 \u064a\u0634\u0627\u0631 \u0625\u0644\u0649 \u0647\u0630\u0627 \u0628\u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u062d\u0631\u0627\u0631\u064a \u0644\u0644\u063a\u0630\u0627\u0621 (TEF).<\/li><li>\u0648\u0642\u062f \u0623\u0648\u0636\u062d \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0647 \u062a\u0623\u062b\u064a\u0631 \u062d\u0631\u0627\u0631\u064a \u0623\u0639\u0644\u0649 \u0628\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0623\u0648 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a &#8211; 20-35\u066a \u0645\u0642\u0627\u0631\u0646\u0629 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href=\"https:\/\/blog.elcoach.me\/articles\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d9%88%d8%a7%d9%8a-%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86-%d9%88%d8%a3%d9%86%d9%88%d8%a7%d8%b9-%d8%a7%d9%84%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0645\u0627 \u0647\u064a \u0641\u0648\u0627\u064a\u062f \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0644\u062c\u0633\u0645\u061f<\/a><\/h3>\n\n\n\n<p><strong>\u064a\u0632\u064a\u062f \u0645\u0646 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0642\u0648\u062a\u0647\u0627<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0647\u0648 \u0644\u0628\u0646\u0629 \u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0627\u062a\u0643.<\/li><li>\u0644\u0630\u0644\u0643\u060c \u064a\u0633\u0627\u0639\u062f\u0643 \u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0627\u062a \u0643\u0627\u0641\u064a\u0629 \u0645\u0646 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\u0627\u0644\u0648\u0632\u0646.<\/li><\/ul>\n\n\n\n<p><strong>\u064a\u0633\u0627\u0639\u062f \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0633\u0631\u064a\u0639\u064b\u0627 \u0628\u0639\u062f \u0627\u0644\u0625\u0635\u0627\u0628\u0629<\/strong><\/p>\n\n\n\n<ul><li>\u0623\u0648\u0636\u062d \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u0625\u0635\u0644\u0627\u062d \u062c\u0633\u0645\u0643 \u0628\u0639\u062f \u0625\u0635\u0627\u0628\u062a\u0647.<\/li><li>\u0644\u0623\u0646\u0647 \u064a\u0634\u0643\u0644 \u0627\u0644\u0644\u0628\u0646\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0623\u0646\u0633\u062c\u062a\u0643 \u0648\u0623\u0639\u0636\u0627\u0626\u0643.<\/li><li>\u0648\u0642\u062f \u0623\u0638\u0647\u0631\u062a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 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