\n\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<\/a>.<\/strong><\/p>\n
\u0623\u0643\u0644\u0627\u062a \u0645\u0641\u064a\u062f\u0629 \u0644\u0644\u062c\u0633\u0645 \u0641\u064a \u0627\u0644\u0634\u062a\u0627\u0621<\/h2>\n
\u0634\u0648\u0631\u0628\u0629 \u062e\u0636\u0627\u0631<\/strong><\/p>\n \u0627\u0644\u0645\u0642\u0627\u062f\u064a\u0631<\/strong> \u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/strong> \u0634\u0648\u0631\u0628\u0629 \u0627\u0644\u0642\u0631\u0646\u0628\u064a\u0637 \u0627\u0644\u0645\u062d\u0645\u0635 <\/strong>\u0645\u0646 \u0627\u0644\u0648\u0635\u0641\u0627\u062a \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0648\u0637\u0639\u0645\u0647\u0627 \u0644\u0630\u064a\u0630 \u0648\u062a\u0634\u0639\u0631\u0643 \u0628\u0627\u0644\u0634\u0628\u0639 \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641<\/a>.<\/p>\n \u0627\u0644\u0645\u0642\u0627\u062f\u064a\u0631<\/strong> \u0627\u0644\u0637\u0631\u064a\u0642\u0629<\/strong> \u062f\u062c\u0627\u062c \u0628\u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644 \u0648\u0627\u0644\u0639\u0633\u0644 <\/strong>\u0648\u0635\u0641\u0629 \u0634\u062a\u0648\u064a\u0629 \u0644\u0630\u064a\u0630\u0629 \u062a\u062d\u0645\u0644 \u0645\u0632\u064a\u062c \u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644 \u0648\u0627\u0644\u0639\u0633\u0644 \u0648\u0627\u0644\u062a\u064a \u062a\u0643\u0648\u0646 \u062a\u062a\u0628\u064a\u0644\u0629 \u0644\u0630\u064a\u0630\u0629 \u0644\u0644\u062f\u062c\u0627\u062c<\/p>\n \u0627\u0644\u0645\u0642\u0627\u062f\u064a\u0631:<\/strong> \u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/strong> \u0627\u0644\u062d\u0645\u0635 \u0627\u0644\u0645\u0637\u0628\u0648\u062e<\/strong><\/p>\n \u0627\u0644\u0645\u0642\u0627\u062f\u064a\u0631<\/strong> \u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/strong> \u0634\u0648\u0631\u0628\u0629 \u0627\u0644\u0639\u062f\u0633<\/strong><\/p>\n \u0627\u0644\u0645\u0642\u0627\u062f\u064a\u0631<\/strong><\/p>\n \u0639\u062f\u0633 \u0623\u0635\u0641\u0631 : \u0643\u0648\u0628 \u0648\u0646\u0635\u0641 \u0627\u0644\u0637\u0631\u064a\u0642\u0629<\/strong> \u0627\u0644\u0645\u0642\u0627\u062f\u064a\u0631<\/strong> \u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/strong> <\/p>\n \u0646\u0628\u062d\u062b \u0627\u0644\u0622\u0646 \u0639\u0646 \u0623\u0643\u0644\u0627\u062a \u0645\u0641\u064a\u062f\u0629 \u0644\u0644\u062c\u0633\u0645 \u0641\u064a \u0627\u0644\u0634\u062a\u0627\u0621 \u0644\u062a\u0645\u062f \u062c\u0633\u0645\u0646\u0627 \u0628\u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u0641\u0627\u0626\u062f\u0629\u060c \u0644\u0630\u0644\u0643 \u062c\u0645\u0639\u0646\u0627 \u0647\u0646\u0627 \u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0635\u0641\u0627\u062a \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0646\u0648\u0639\u064a\u0629 \u0645\u0646 \u0623\u0643\u0644\u0627\u062a \u062a\u062f\u0641\u064a \u0641\u064a \u0627\u0644\u0634\u062a\u0627\u0621. \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 \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. \u0623\u0643\u0644\u0627\u062a \u0645\u0641\u064a\u062f\u0629 \u0644\u0644\u062c\u0633\u0645 \u0641\u064a \u0627\u0644\u0634\u062a\u0627\u0621 \u0634\u0648\u0631\u0628\u0629 \u062e\u0636\u0627\u0631 \u0627\u0644\u0645\u0642\u0627\u062f\u064a\u0631 \u0628\u0635\u0644\u0629 \u0645\u062a\u0648\u0633\u0637\u0629 …<\/p>\n","protected":false},"author":15,"featured_media":9772,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[14],"tags":[1960,1961,375,1959],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/11\/\u0623\u0643\u0644\u0627\u062a-\u0645\u0641\u064a\u062f\u0629-\u0644\u0644\u062c\u0633\u0645-\u0641\u064a-\u0627\u0644\u0634\u062a\u0627\u0621..-\u0628\u0627\u0644\u0645\u0642\u0627\u062f\u064a\u0631-\u0648\u0627\u0644\u0637\u0631\u064a\u0642\u0629-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1485"}],"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=1485"}],"version-history":[{"count":5,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1485\/revisions"}],"predecessor-version":[{"id":9775,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1485\/revisions\/9775"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/9772"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=1485"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=1485"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=1485"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n\u0628\u0635\u0644\u0629 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u062d\u062c\u0645
\n\u0645\u0639\u0644\u0642\u0629 \u0632\u064a\u062a \u0632\u064a\u062a\u0648\u0646
\n2 \u062c\u0632\u0631\u0629 \u0645\u062a\u0648\u0633\u0637\u0629 \u0645\u0642\u0637\u0639\u0629
\n\u0643\u0631\u0641\u0633 \u0645\u0642\u0637\u0639
\n\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u062e\u0636\u0631\u0627\u0621 \u0645\u0642\u0637\u0639\u0629
\n\u0643\u0648\u0633\u0629 \u0645\u0642\u0637\u0639\u0629
\n\u0637\u0645\u0627\u0637\u0645 \u0645\u0642\u0637\u0639\u0629
\n\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0628\u064a\u0636\u0627\u0621
\n\u062b\u0648\u0645
\n\u0645\u0631\u0642\u0629 \u062f\u062c\u0627\u062c \u0628\u062f\u0648\u0646 \u062f\u0647\u0648\u0646
\n\u0645\u0644\u062d\u060c \u0641\u0644\u0641\u0644 \u0623\u0633\u0648\u062f<\/p>\n
\n– \u0634\u0648\u062d \u0627\u0644\u0628\u0635\u0644 \u0648\u0627\u0644\u062b\u0648\u0645 \u0641\u064a \u0645\u0639\u0644\u0642\u0629 \u0632\u064a\u062a \u0632\u064a\u062a\u0648\u0646.
\n– \u0623\u0636\u0641 \u0639\u0644\u064a\u0647\u0645 \u0643\u0644 \u0627\u0644\u062e\u0636\u0627\u0631 \u0648\u0642\u0644\u0628.
\n– \u0623\u0636\u0641 \u0627\u0644\u0645\u0631\u0642\u0629 \u0648\u0627\u0644\u0645\u0644\u062d \u0648\u0627\u0644\u0641\u0644\u0641\u0644 \u0648\u0627\u062a\u0631\u0643\u0647\u0645 \u0639\u0627\u0644\u0646\u0627\u0631 \u062d\u062a\u0649 \u0627\u0644\u0646\u0636\u062c.<\/p>\n\u0645\u0627\u0630\u0627 \u062a\u0623\u0643\u0644 \u0641\u064a \u0641\u0635\u0644 \u0627\u0644\u0634\u062a\u0627\u0621\u061f<\/h3>\n
\n2 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0643\u0632\u0628\u0631\u0629 \u0627\u0644\u0645\u0637\u062d\u0648\u0646\u0629
\n2 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0643\u0645\u0648\u0646 \u0627\u0644\u0645\u0637\u062d\u0648\u0646
\n1\u00bd \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0642\u0631\u0641\u0629 \u0627\u0644\u0645\u0637\u062d\u0648\u0646\u0629
\n1\u00bd \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0643\u0631\u0643\u0645 \u0627\u0644\u0645\u0637\u062d\u0648\u0646
\n1\u00bc \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0645\u0644\u062d
\n\u00be \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u0645\u0637\u062d\u0648\u0646
\n\u0631\u0634\u0629 \u0634\u0637\u0629
\n\u0631\u0623\u0633 \u0645\u0646 \u0627\u0644\u0642\u0631\u0646\u0628\u064a\u0637\u060c \u0645\u0642\u0637\u0651\u0639\u0629 \u0623\u0632\u0647\u0627\u0631 \u0635\u063a\u064a\u0631\u0629 (\u062d\u0648\u0627\u0644\u064a 6 \u0623\u0643\u0648\u0627\u0628)
\n\u062b\u0648\u0645 \u0645\u0641\u0631\u0648\u0645
\n1\u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0632\u0646\u062c\u0628\u064a\u0644 \u0627\u0644\u0637\u0627\u0632\u062c \u0627\u0644\u0645\u0628\u0634\u0648\u0631
\n1 \u0641\u0644\u0641\u0644 \u0623\u062d\u0645\u0631 \u062d\u0627\u0631 \u0637\u0627\u0632\u062c \u0645\u0641\u0631\u0648\u0645
\n4 \u0623\u0643\u0648\u0627\u0628 \u0645\u0646 \u0645\u0631\u0642 \u0627\u0644\u062e\u0636\u0627\u0631 \u0642\u0644\u064a\u0644 \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645
\n3 \u0623\u0643\u0648\u0627\u0628 \u0645\u0646 \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0645\u0642\u0634\u0631\u0629 \u0648\u0645\u0642\u0637\u0639\u0629 \u0645\u0643\u0639\u0628\u0627\u062a<\/p>\n
\n– \u064a\u0633\u062e\u0646 \u0627\u0644\u0641\u0631\u0646.
\n– \u064a\u064f\u0645\u0632\u062c \u0627\u0644\u0643\u0632\u0628\u0631\u0629 \u0648\u0627\u0644\u0643\u0645\u0648\u0646 \u0648\u0627\u0644\u0642\u0631\u0641\u0629 \u0648\u0627\u0644\u0643\u0631\u0643\u0645 \u0648\u0627\u0644\u0645\u0644\u062d \u0648\u0627\u0644\u0641\u0644\u0641\u0644 \u0641\u064a \u0637\u0628\u0642 \u0635\u063a\u064a\u0631.
\n– \u0642\u0644\u0628 \u0627\u0644\u0642\u0631\u0646\u0628\u064a\u0637 \u0641\u064a \u062d\u0644\u0629 \u0643\u0628\u064a\u0631\u0629 \u0639\u0627\u0644\u0646\u0627\u0631 \u0645\u0639 \u0645\u0639\u0644\u0642\u0629 \u0632\u064a\u062a \u0632\u064a\u062a\u0648\u0646 \u0648\u0631\u0634\u0629 \u0645\u0646 \u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u062a\u0648\u0627\u0628\u0644.
\n– \u0627\u0641\u0631\u062f\u0647 \u0639\u0644\u0649 \u0648\u0631\u0642 \u0632\u0628\u062f\u0629 \u0648\u062f\u062e\u0644\u0647 \u0627\u0644\u0641\u0631\u0646 \u064a\u062a\u062d\u0645\u0635 \u0645\u0646 15 \u0644\u064020 \u062f\u0642\u064a\u0642\u0629.
\n– \u0648\u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a\u060c \u0633\u062e\u0646 \u0645\u0639\u0644\u0642\u0629 \u0632\u064a\u062a \u0639\u0627\u0644\u0646\u0627\u0631 \u0648\u0636\u064a\u0641 \u0627\u0644\u0628\u0635\u0644 \u0648\u0627\u0644\u062c\u0632\u0631 \u0648\u0642\u0644\u0628\u0647\u0645 4 \u062f\u0642\u0627\u064a\u0642 \u0648\u0648\u0637\u064a \u0627\u0644\u0646\u0627\u0631 \u0634\u0648\u064a\u0629.
\n– \u0636\u064a\u0641 \u0627\u0644\u062a\u0648\u0645 \u0648\u0627\u0644\u0632\u0646\u062c\u0628\u064a\u0644 \u0648\u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u062d\u0627\u0631 \u0648\u0628\u0627\u0642\u064a \u0627\u0644\u062a\u0648\u0627\u0628\u0644 \u0648\u0642\u0644\u0628 \u062f\u0642\u064a\u0642\u0629.
\n– \u0636\u064a\u0641 \u0635\u0644\u0635\u0629 \u0627\u0644\u0637\u0645\u0627\u0637\u0645 \u0648\u0627\u0644\u0645\u0631\u0642\u0629 \u0648\u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0648\u0642\u0644\u0628 \u0648\u0648\u0637\u064a \u0627\u0644\u0646\u0627\u0631 \u0648\u0633\u064a\u0628\u0647\u0645 \u064a\u0633\u062a\u0648\u0627 \u0645\u0646 35 \u0644\u064040 \u062f\u0642\u064a\u0642\u0629.<\/p>\n![\"\u0623\u0646\u0638\u0645\u0629](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May04-1-5-1024x320.png\")
<\/a><\/p>\n\u0623\u0643\u0644\u0627\u062a \u062a\u062f\u0641\u064a \u0641\u064a \u0627\u0644\u0634\u062a\u0627\u0621<\/h4>\n
\n\u2153 \u0643\u0648\u0628 \u0639\u0633\u0644
\n2 \u0645\u0644\u0639\u0642\u0629 \u0634\u0627\u064a \u0646\u0643\u0647\u0629 \u0628\u0631\u062a\u0642\u0627\u0644
\n2 \u0645\u0644\u0627\u0639\u0642 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0639\u0635\u064a\u0631 \u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644
\n3 \u0645\u0644\u0627\u0639\u0642 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0635\u0648\u064a\u0627 \u0635\u0648\u0635
\n3 \u0641\u0635\u0648\u0635 \u0645\u0646 \u0627\u0644\u062b\u0648\u0645 \u0645\u0641\u0631\u0648\u0645
\n1 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0632\u0646\u062c\u0628\u064a\u0644 \u0627\u0644\u0637\u0627\u0632\u062c \u0627\u0644\u0645\u0641\u0631\u0648\u0645
\n1 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u062e\u0644 \u0627\u0644\u0623\u0631\u0632
\n\u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u0623\u062d\u0645\u0631 \u0627\u0644\u0645\u0637\u062d\u0648\u0646
\n\u0623\u0641\u062e\u0627\u0630 \u062f\u062c\u0627\u062c \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u062d\u062c\u0645
\n\u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0643\u0632\u0628\u0631\u0629 \u0627\u0644\u0637\u0627\u0632\u062c\u0629 \u0627\u0644\u0645\u062d\u0645\u0635\u0629<\/p>\n
\n– \u064a\u0645\u0632\u062c \u0627\u0644\u0639\u0633\u0644 \u0645\u0639 \u0642\u0634\u0631 \u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644 \u0648\u0639\u0635\u064a\u0631 \u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644 \u0648\u0627\u0644\u0635\u0648\u064a\u0627 \u0635\u0648\u0635 \u0648\u0627\u0644\u062a\u0648\u0645 \u0648\u0627\u0644\u0632\u0646\u062c\u0628\u064a\u0644 \u0648\u0627\u0644\u062e\u0644 \u0648\u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u0623\u062d\u0645\u0631 \u0627\u0644\u0645\u0637\u062d\u0648\u0646 \u0641\u064a \u0637\u0628\u0642 \u0635\u063a\u064a\u0631.
\n– \u0636\u0639 \u0623\u0641\u062e\u0627\u0630 \u0627\u0644\u062f\u062c\u0627\u062c \u0641\u064a \u0627\u0644\u062e\u0644\u0637\u0629 \u0648\u062a\u062a\u0628\u0644 \u062c\u064a\u062f\u0627.
\n– \u064a\u0648\u0636\u0639 \u0627\u0644\u062f\u062c\u0627\u062c \u0628\u0627\u0644\u062e\u0644\u0637\u0629 \u0641\u064a \u0627\u0644\u0641\u0631\u0646 \u0648\u064a\u062a\u0631\u0643 \u062d\u062a\u0649 \u062a\u0645\u0627\u0645 \u0627\u0644\u062a\u0633\u0648\u064a\u0629.<\/p>\n\u0623\u0643\u0644\u0627\u062a \u0634\u062a\u0648\u064a\u0629 \u0635\u062d\u064a\u0629<\/h4>\n
\n1 \u062d\u0628\u0629 \u0641\u0644\u0641\u0644 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u062d\u062c\u0645 \u0645\u0642\u0637\u0651\u0639\u0629 \u0642\u0637\u0639 \u0643\u0628\u064a\u0631\u0629.
\n4 \u0641\u0635\u0648\u0635 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u062b\u0648\u0645
\n1 \u0642\u0637\u0639\u0629 \u0645\u0646 \u0627\u0644\u0632\u0646\u062c\u0628\u064a\u0644 \u0627\u0644\u0637\u0627\u0632\u062c \u0645\u0642\u0634\u0651\u0631 \u0648\u0645\u0642\u0637\u0651\u0639
\n1 \u0628\u0635\u0644\u0629 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u062d\u062c\u0645 \u0645\u0641\u0631\u0648\u0645\u0629
\n6 \u0645\u0644\u0627\u0639\u0642 \u0643\u0628\u064a\u0631\u0629 \u0632\u064a\u062a \u0632\u064a\u062a\u0648\u0646
\n2 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0643\u0632\u0628\u0631\u0629 \u0627\u0644\u0645\u0637\u062d\u0648\u0646\u0629
\n2 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0643\u0631\u0643\u0645 \u0627\u0644\u0645\u0637\u062d\u0648\u0646
\n\u0637\u0645\u0627\u0637\u0645 \u0645\u0641\u0631\u0648\u0645\u0629
\n\u0639\u0635\u064a\u0631 \u0637\u0645\u0627\u0637\u0645
\n\u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0645\u0644\u062d
\n\u062d\u0645\u0635 \u0645\u0633\u0644\u0648\u0642.<\/p>\n
\n– \u064a\u0641\u0631\u0645 \u0627\u0644\u062a\u0648\u0645 \u0648\u0627\u0644\u0628\u0635\u0644 \u0648\u0627\u0644\u062c\u0646\u0632\u0628\u064a\u0644 \u062c\u064a\u062f\u0627.
\n– \u064a\u0633\u062e\u0646 \u0627\u0644\u0632\u064a\u062a \u0641\u064a \u062d\u0644\u0629 \u0643\u0628\u064a\u0631\u0629 \u0639\u0644\u0649 \u0646\u0627\u0631 \u0645\u062a\u0648\u0633\u0637\u0629.
\n– \u064a\u0636\u0627\u0641 \u062e\u0644\u064a\u0637 \u0627\u0644\u0628\u0635\u0644 \u0645\u0639 \u0627\u0644\u062a\u0642\u0644\u064a\u0628 \u0645\u0646 3 \u0644\u06405 \u062f\u0642\u0627\u0626\u0642.
\n– \u064a\u0636\u0627\u0641 \u0627\u0644\u0643\u0632\u0628\u0631\u0629 \u0648\u0627\u0644\u0643\u0645\u0648\u0646 \u0648\u0627\u0644\u0643\u0631\u0643\u0645 \u0648\u064a\u0642\u0644\u0628 \u0644\u0645\u062f\u0649 \u062f\u0642\u064a\u0642\u062a\u064a\u0646.
\n– \u062a\u0636\u0627\u0641 \u0627\u0644\u0637\u0645\u0627\u0637\u0645 \u0627\u0644\u0645\u0641\u0631\u0648\u0645\u0629 \u0645\u0639 \u0627\u0644\u0645\u0644\u062d.
\n– \u0642\u0644\u0644 \u0627\u0644\u062d\u0631\u0627\u0631\u0629 \u0648\u0642\u0644\u0628 4 \u062f\u0642\u0627\u064a\u0642.
\n– \u0636\u064a\u0641 \u0627\u0644\u062d\u0645\u0635 \u0648\u0635\u0644\u0635\u0629 \u0627\u0644\u0637\u0645\u0627\u0637\u0645 \u0645\u0639 \u0627\u0644\u062a\u0642\u0644\u064a\u0628.
\n– \u063a\u0637\u064a \u0627\u0644\u0645\u0632\u064a\u062c \u0645\u0639 \u0627\u0644\u062a\u0642\u0644\u064a\u0628 \u0645\u0646 \u0648\u0642\u062a \u0644\u0644\u062a\u0627\u0646\u064a \u062d\u062a\u0649 \u0627\u0644\u0633\u0648\u0627.<\/p>\n\u0623\u0643\u0644\u0627\u062a \u062a\u062f\u0641\u064a \u0627\u0644\u062c\u0633\u0645<\/h5>\n
![\"\u0623\u0643\u0644\u0627\u062a](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/11\/\u0623\u0643\u0644\u0627\u062a-\u0645\u0641\u064a\u062f\u0629-\u0644\u0644\u062c\u0633\u0645-\u0641\u064a-\u0627\u0644\u0634\u062a\u0627\u0621.jpg\")
<\/p>\n
\n\u0627\u0644\u0645\u0627\u0621 : 7 \u0623\u0643\u0648\u0627\u0628 (\u0623\u0648 \u0645\u0631\u0642\u0629)
\n\u0627\u0644\u0628\u0635\u0644 : 1 \u062d\u0628\u0629 (\u0645\u0641\u0631\u0648\u0645\u0629 \u0646\u0627\u0639\u0645)
\n\u0627\u0644\u062c\u0632\u0631 : 1 \u062d\u0628\u0629 (\u0645\u0628\u0634\u0648\u0631\u0629)
\n\u0627\u0644\u062b\u0648\u0645 : 4 \u0641\u0635 (\u0645\u0647\u0631\u0648\u0633)
\n\u0635\u0644\u0635\u0629 \u0627\u0644\u0637\u0645\u0627\u0637\u0645 : 2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629
\n\u0627\u0644\u0643\u0645\u0648\u0646 : \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629
\n\u0645\u0644\u062d : \u0646\u0635\u0641 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629<\/p>\n
\n1. \u0636\u0639 \u0627\u0644\u0639\u062f\u0633 \u0648\u0627\u0644\u0628\u0635\u0644 \u0627\u0644\u0645\u0641\u0631\u0648\u0645 \u0645\u0639 \u0627\u0644\u0645\u0627\u0621 \u0623\u0648 \u0627\u0644\u0645\u0631\u0642 \u0648\u0627\u0644\u062c\u0632\u0631 \u0627\u0644\u0645\u0628\u0634\u0648\u0631 \u0648\u0627\u0644\u062b\u0648\u0645 \u0648\u0645\u0639\u062c\u0648\u0646 \u0627\u0644\u0637\u0645\u0627\u0637\u0645 \u0648\u0627\u0644\u0643\u0645\u0648\u0646 \u0641\u064a \u062d\u0644\u0629 \u0639\u0644\u0649 \u0627\u0644\u0646\u0627\u0631.
\n2. \u062e\u0641\u0641 \u0627\u0644\u0646\u0627\u0631 \u0648\u0627\u062a\u0631\u0643 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u062a\u063a\u0644\u064a \u0644\u0645\u062f\u0629 25 \u062f\u0642\u064a\u0642\u0629 \u062d\u062a\u0649 \u062a\u0644\u064a\u0646 \u0627\u0644\u062e\u0636\u0631\u0627\u0648\u0627\u062a.
\n3. \u0627\u0631\u0641\u0639 \u0627\u0644\u062d\u0644\u0629 \u0639\u0646 \u0627\u0644\u0646\u0627\u0631 \u0648\u0627\u062a\u0631\u0643\u0647\u0627 \u062a\u0628\u0631\u062f \u062b\u0645 \u0636\u0639 \u0627\u0644\u0634\u0648\u0631\u0628\u0629 \u0641\u064a \u0627\u0644\u062e\u0644\u0627\u0637 \u0627\u0644\u0643\u0647\u0631\u0628\u0627\u0626\u064a \u0639\u0644\u0649 \u062f\u0641\u0639\u0627\u062a. \u0648\u0627\u062e\u0644\u0637 \u062d\u062a\u0649 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0632\u064a\u062c \u0646\u0627\u0639\u0645.
\n4. \u0623\u0639\u064a\u062f \u062a\u0633\u062e\u064a\u0646 \u0627\u0644\u0634\u0648\u0631\u0628\u0629 \u062b\u0645\u0651 \u0642\u062f\u0651\u0645\u0647\u0627.<\/p>\n\u0634\u0648\u0631\u0628\u0629 \u0627\u0644\u062f\u062c\u0627\u062c \u0628\u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a \u0648\u0627\u0644\u0634\u064a\u062f\u0631<\/h6>\n
\n3 \u0645\u0644\u0627\u0639\u0642 \u0637\u0639\u0627\u0645 \u0645\u0646 \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0627\u0644\u0628\u0643\u0631 \u0627\u0644\u0645\u0645\u062a\u0627\u0632
\n1 \u0643\u0648\u0628 \u0628\u0635\u0644 \u0645\u0641\u0631\u0648\u0645
\n\u0628\u0631\u0648\u0643\u0644\u064a \u0645\u0642\u0637\u0639
\n1 \u0643\u0648\u0628 \u0645\u0643\u0639\u0628\u0627\u062a \u0645\u0646 \u0627\u0644\u0643\u0631\u0641\u0633
\n\u00bd \u0643\u0648\u0628 \u062f\u0642\u064a\u0642 \u0645\u062a\u0639\u062f\u062f \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0627\u062a
\n1 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u062e\u0631\u062f\u0644 \u0627\u0644\u062c\u0627\u0641
\n\u00bc \u0645\u0644\u062d \u0635\u063a\u064a\u0631 \u0648\u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u0645\u0637\u062d\u0648\u0646
\n4 \u0623\u0643\u0648\u0627\u0628 \u0645\u0646 \u0645\u0631\u0642 \u0627\u0644\u062f\u062c\u0627\u062c \u0627\u0644\u0645\u062e\u0641\u0641 \u0645\u0646 \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645
\n1 \u0643\u0648\u0628 \u062d\u0644\u064a\u0628
\n1 \u0643\u0648\u0628 \u062c\u0628\u0646\u0629 \u0634\u064a\u062f\u0631 \u0645\u0642\u0637\u0639\u0629 \u0625\u0644\u0649 \u0642\u0637\u0639 \u0635\u063a\u064a\u0631\u0629 \u0627\u0644\u062d\u062c\u0645<\/p>\n
\n– \u0633\u062e\u0646 \u0627\u0644\u0632\u064a\u062a \u0641\u064a \u062d\u0644\u0629 \u0643\u0628\u064a\u0631\u0629 \u0639\u0644\u0649 \u0646\u0627\u0631 \u0645\u062a\u0648\u0633\u0637\u0629.
\n– \u064a\u0636\u0627\u0641 \u0627\u0644\u0628\u0635\u0644 \u0648\u0627\u0644\u0643\u0631\u0641\u0633.
\n– \u064a\u0637\u0647\u0649 \u0627\u0644\u0645\u0632\u064a\u062c \u0645\u0639 \u0627\u0644\u062a\u0642\u0644\u064a\u0628 \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u0645\u0646 3 \u0644\u06406 \u062f\u0642\u0627\u0626\u0642.
\n– \u064a\u0631\u0634 \u0627\u0644\u062f\u0642\u064a\u0642 \u0648\u0627\u0644\u062e\u0631\u062f\u0644 \u0648\u0627\u0644\u0645\u0644\u062d \u0648\u0627\u0644\u0641\u0644\u0641\u0644 \u0639\u0644\u0649 \u0627\u0644\u062e\u0636\u0627\u0631 \u0648\u064a\u0642\u0644\u0628 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629.
\n– \u064a\u0636\u0627\u0641 \u0627\u0644\u0645\u0631\u0642 \u0648\u0627\u0644\u062d\u0644\u064a\u0628 \u0645\u0639 \u0627\u0644\u062a\u0642\u0644\u064a\u0628 \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u062d\u062a\u0649 \u0627\u0644\u063a\u0644\u064a\u0627\u0646.
\n– \u064a\u0636\u0641 \u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a \u0648\u0627\u0644\u062f\u062c\u0627\u062c \u06481 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0634\u064a\u062f\u0631 \u0648\u064a\u0637\u0647\u0649 \u0627\u0644\u0645\u0632\u064a\u062c \u0645\u0639 \u0627\u0644\u062a\u0642\u0644\u064a\u0628 \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u062d\u062a\u0649 \u0627\u0644\u0646\u0636\u062c.<\/p>\n\u0627\u0644\u0645\u0635\u062f\u0631: Eatingwell<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"