{"id":14865,"date":"2023-07-03T13:52:48","date_gmt":"2023-07-03T11:52:48","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=14865"},"modified":"2023-07-03T13:52:49","modified_gmt":"2023-07-03T11:52:49","slug":"%d8%ad%d9%85%d9%8a%d8%a9-%d8%af%d8%a7%d8%b4","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%ad%d9%85%d9%8a%d8%a9-%d8%af%d8%a7%d8%b4\/","title":{"rendered":"\u062d\u0645\u064a\u0629 \u062f\u0627\u0634 \u0644\u062e\u0641\u0636 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646"},"content":{"rendered":"\n<p>\u064a\u0624\u062b\u0631 \u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0639\u0644\u0649 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0645\u0644\u064a\u0627\u0631 \u0634\u062e\u0635 \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u0639\u0627\u0644\u0645\u060c \u0648\u0647\u0630\u0627 \u0627\u0644\u0639\u062f\u062f \u0622\u062e\u0630 \u0641\u064a \u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639\u060c<br>\u0648\u0642\u062f \u062f\u0641\u0639 \u0630\u0644\u0643 \u0627\u0644\u0639\u0644\u0645\u0627\u0621 \u0644\u062a\u0635\u0645\u064a\u0645 \u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0627\u062a \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062d\u062f\u062f\u0629 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0627\u0644\u062d\u062f \u0645\u0646\u0647\u060c \u062d\u064a\u062b \u064a\u0644\u0639\u0628 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u062f\u0648\u0631\u064b\u0627 \u0631\u0626\u064a\u0633\u064a\u064b\u0627 \u0641\u064a \u062a\u0637\u0648\u064a\u0631 \u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645\u060c \u0648\u0645\u0646\u0647\u0627 <strong>\u062d\u0645\u064a\u0629 \u062f\u0627\u0634<\/strong> \u0648\u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0633\u0648\u0641 \u0646\u062a\u0639\u0631\u0641 \u0645\u0639\u064b\u0627 \u0639\u0644\u0649 \u0646\u0638\u0627\u0645 DASH \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u060c \u0627\u0644\u0630\u064a \u062a\u0645 \u062a\u0635\u0645\u064a\u0645\u0647 \u0644\u0645\u0643\u0627\u0641\u062d\u0629 \u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0648\u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0625\u0635\u0627\u0628\u0629 \u0627\u0644\u0646\u0627\u0633 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628.<\/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><strong>.<\/strong><\/p>\n\n\n\n<h2>\u0645\u0627 \u0647\u064a \u062d\u0645\u064a\u0629 \u062f\u0627\u0634<\/h2>\n\n\n\n<ul><li>\u0627\u0644\u0623\u0633\u0627\u0644\u064a\u0628 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u0648\u0642\u0641 \u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645\u060c \u0623\u0648 \u0643\u0645\u0627 \u064a\u0637\u0644\u0642 \u0639\u0644\u064a\u0647\u0627 \u062d\u0645\u064a\u0629 DASH\u060c \u0647\u064a <a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%86%d8%b8%d8%a7%d9%85-%d8%ba%d8%b0%d8%a7%d8%a6%d9%8a-%d8%b5%d8%ad%d9%8a-%d9%8a%d9%88%d9%85%d9%8a\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a<\/a> \u0645\u0648\u0635\u0649 \u0628\u0647 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0631\u063a\u0628\u0648\u0646 \u0641\u064a \u0645\u0646\u0639 \u0623\u0648 \u0639\u0644\u0627\u062c \u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645\u060c \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u0633\u0645 \u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645\u060c \u0648\u062a\u0642\u0644\u064a\u0644 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628.<\/li><li>\u064a\u0631\u0643\u0632 \u0646\u0638\u0627\u0645 DASH \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0648\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0648\u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646.<\/li><li>\u0648\u0642\u062f \u062a\u0645 \u0625\u0646\u0634\u0627\u0621 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0628\u0639\u062f \u0623\u0646 \u0644\u0627\u062d\u0638 \u0627\u0644\u0628\u0627\u062d\u062b\u0648\u0646 \u0623\u0646 \u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0643\u0627\u0646 \u0623\u0642\u0644 \u0634\u064a\u0648\u0639\u064b\u0627 \u0644\u062f\u0649 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0628\u0639\u0648\u0646 \u0646\u0638\u0627\u0645\u064b\u0627 \u063a\u0630\u0627\u0626\u064a\u064b\u0627 \u0646\u0628\u0627\u062a\u064a\u064b\u0627\u060c \u0645\u062b\u0644 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u064a\u0646.<\/li><li>\u0644\u0647\u0630\u0627 \u0627\u0644\u0633\u0628\u0628 \u064a\u0631\u0643\u0632 \u0646\u0638\u0627\u0645 DASH \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a\u060c \u0643\u0645\u0627 \u064a\u062d\u062a\u0648\u064a \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0628\u0639\u0636 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062e\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0645\u062b\u0644 \u0627\u0644\u062f\u062c\u0627\u062c \u0648\u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0648\u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a.<\/li><li>\u0643\u0645\u0627 \u064a\u0639\u062f \u0645\u0646 \u0627\u0644\u0623\u0646\u0638\u0645\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0646\u062e\u0641\u0636\u0629 \u0641\u064a \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621 \u0648\u0627\u0644\u0645\u0644\u062d \u0648\u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0627\u0644\u0645\u0636\u0627\u0641\u0629 \u0648\u0627\u0644\u062f\u0647\u0648\u0646.<\/li><li>\u0648\u064a\u0639\u062a\u0642\u062f \u0627\u0644\u0639\u0644\u0645\u0627\u0621 \u0623\u0646 \u0623\u062d\u062f \u0627\u0644\u0623\u0633\u0628\u0627\u0628 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062c\u0639\u0644 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0645\u0635\u0627\u0628\u064a\u0646 \u0628\u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u064a\u0633\u062a\u0641\u064a\u062f\u0648\u0646 \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0647\u0648 \u0623\u0646\u0647 \u064a\u0642\u0644\u0644 \u0645\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0644\u062d.<\/li><li>\u062d\u064a\u062b \u064a\u0634\u062c\u0639 \u0646\u0638\u0627\u0645 DASH \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0639\u0627\u062f\u064a \u0639\u0644\u0649 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u0627 \u0644\u0627 \u064a\u0632\u064a\u062f \u0639\u0646 1 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 (2,300 mg) \u0645\u0646 \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645 \u064a\u0648\u0645\u064a\u064b\u0627\u060c \u0648\u0647\u0648 \u0645\u0627 \u064a\u062a\u0645\u0627\u0634\u0649 \u0645\u0639 \u0645\u0639\u0638\u0645 \u0627\u0644\u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629.<\/li><li>\u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u064a\u0636\u064b\u0627 \u0623\u0646 \u0627\u0644\u0646\u0633\u062e\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0645\u0644\u062d \u00a0\u0644\u0627 \u062a\u0648\u0635\u0649 \u0628\u0623\u0643\u062b\u0631 \u0645\u0646 3\/4 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 (1500 \u0645\u062c\u0645) \u0645\u0646 \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645 \u064a\u0648\u0645\u064a\u064b\u0627.<\/li><\/ul>\n\n\n\n<h3>\u0643\u0644 \u0645\u0627 \u062a\u062d\u062a\u0627\u062c \u0645\u0639\u0631\u0641\u062a\u0647 \u0639\u0646 \u0646\u0638\u0627\u0645 \u062f\u0627\u0634 \u0627\u0644\u063a\u0630\u0627\u0626\u064a<\/h3>\n\n\n\n<p>\u064a\u0624\u062b\u0631 \u0647\u0630\u0627 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0639\u0644\u0649 \u062c\u0633\u0645\u0643 \u0628\u0639\u062f\u0629 \u0637\u0631\u0642\u060c \u0648\u064a\u0645\u0646\u062d\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0645\u062b\u0644 \u0627\u0644\u0622\u062a\u064a:<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"700\" height=\"438\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/WhatsApp-Image-2022-08-19-at-7.24.06-PM.webp\" alt=\"\u062d\u0645\u064a\u0629 \u062f\u0627\u0634\" class=\"wp-image-14866\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/WhatsApp-Image-2022-08-19-at-7.24.06-PM.webp 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/WhatsApp-Image-2022-08-19-at-7.24.06-PM-300x188.webp 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/figure><\/div>\n\n\n\n<p><strong>\u064a\u062e\u0641\u0636 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645<\/strong><\/p>\n\n\n\n<ul><li>\u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0647\u0648 \u0645\u0642\u064a\u0627\u0633 \u0644\u0644\u0642\u0648\u0629 \u0627\u0644\u062a\u064a \u062a\u0648\u0636\u0639 \u0639\u0644\u0649 \u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u0627\u0644\u0623\u0639\u0636\u0627\u0621 \u0623\u062b\u0646\u0627\u0621 \u0645\u0631\u0648\u0631 \u0627\u0644\u062f\u0645 \u0639\u0628\u0631\u0647\u0627.<\/li><li>\u064a\u062a\u0645 \u0627\u062d\u062a\u0633\u0627\u0628\u0647 \u0628\u0631\u0642\u0645\u064a\u0646:<\/li><li>\u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0627\u0646\u0642\u0628\u0627\u0636\u064a: \u0627\u0644\u0636\u063a\u0637 \u0641\u064a \u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0639\u0646\u062f\u0645\u0627 \u064a\u0646\u0628\u0636 \u0642\u0644\u0628\u0643.<\/li><li>\u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0627\u0646\u0628\u0633\u0627\u0637\u064a: \u0627\u0644\u0636\u063a\u0637 \u0641\u064a \u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0628\u064a\u0646 \u062f\u0642\u0627\u062a \u0627\u0644\u0642\u0644\u0628\u060c \u0639\u0646\u062f\u0645\u0627 \u064a\u0643\u0648\u0646 \u0642\u0644\u0628\u0643 \u0641\u064a \u062d\u0627\u0644\u0629 \u0631\u0627\u062d\u0629.<\/li><li>\u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0644\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u0647\u0648 \u0636\u063a\u0637 \u0627\u0646\u0642\u0628\u0627\u0636\u064a \u0623\u0642\u0644 \u0645\u0646 120 \u0645\u0645 \u0632\u0626\u0628\u0642 \u0648\u0636\u063a\u0637 \u0627\u0646\u0628\u0633\u0627\u0637\u064a \u0623\u0642\u0644 \u0645\u0646 80 \u0645\u0645 \u0632\u0626\u0628\u0642.<\/li><li>\u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u0643\u062a\u0628 \u0647\u0630\u0627 \u0645\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0627\u0644\u0627\u0646\u0642\u0628\u0627\u0636\u064a \u0641\u0648\u0642 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0627\u0646\u0628\u0633\u0627\u0637\u064a\u060c \u0645\u062b\u0644 \u0647\u0630\u0627: 120\/80.<\/li><li>\u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u0644\u062f\u064a\u0647\u0645 \u0642\u0631\u0627\u0621\u0629 \u0644\u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u062a\u0628\u0644\u063a 140\/90 \u064a\u0639\u062a\u0628\u0631\u0648\u0646 \u0645\u0635\u0627\u0628\u064a\u0646 \u0628\u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645.<\/li><li>\u0648\u0645\u0646 \u0627\u0644\u0645\u062b\u064a\u0631 \u0644\u0644\u0627\u0647\u062a\u0645\u0627\u0645 \u0623\u0646 \u0646\u0638\u0627\u0645 DASH \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u064a\u062e\u0641\u0636 \u0628\u0634\u0643\u0644 \u0648\u0627\u0636\u062d \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0644\u062f\u0649 \u0643\u0644 \u0645\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0623\u0635\u062d\u0627\u0621 \u0648\u0627\u0644\u0645\u0635\u0627\u0628\u064a\u0646 \u0628\u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645.<\/li><li>\u0643\u0645\u0627 \u0623\u0648\u0636\u062d\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0628\u0639\u0648\u0646 \u0646\u0638\u0627\u0645 DASH \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0642\u062f \u0627\u0646\u062e\u0641\u0636 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0644\u062f\u064a\u0647\u0645 \u062d\u062a\u0649 \u0644\u0648 \u0644\u0645 \u064a\u0641\u0642\u062f\u0648\u0627 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u064a\u0642\u064a\u062f\u0648\u0627 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0644\u062d<\/li><\/ul>\n\n\n\n<p><strong>\u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646<\/strong><\/p>\n\n\n\n<ul><li>\u0645\u0646 \u0627\u0644\u0645\u062d\u062a\u0645\u0644 \u0623\u0646 \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0627\u0646\u062e\u0641\u0627\u0636 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0639\u0644\u0649 \u0646\u0638\u0627\u0645 DASH \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0633\u0648\u0627\u0621 \u0641\u0642\u062f\u062a \u0627\u0644\u0648\u0632\u0646 \u0623\u0645 \u0644\u0627.<\/li><li>\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0628\u0627\u0644\u0641\u0639\u0644 \u0645\u0646 \u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645\u060c \u0641\u0645\u0646 \u0627\u0644\u0645\u062d\u062a\u0645\u0644 \u0623\u0646 \u064a\u062a\u0645 \u0646\u0635\u062d\u0643 \u0628\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646.<\/li><li>\u0647\u0630\u0627 \u0644\u0623\u0646\u0647 \u0643\u0644\u0645\u0627 \u0632\u0627\u062f \u0648\u0632\u0646\u0643\u060c \u0632\u0627\u062f \u0636\u063a\u0637 \u0627\u0644\u062f\u0645.<\/li><li>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u062b\u0628\u062a \u0623\u0646 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u064a\u062e\u0641\u0636 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645.<\/li><li>\u062a\u0634\u064a\u0631 \u0628\u0639\u0636 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0646\u0627\u0633 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0641\u0642\u062f\u0648\u0627 \u0627\u0644\u0648\u0632\u0646 \u0639\u0644\u0649 \u0646\u0638\u0627\u0645 DASH \u0627\u0644\u063a\u0630\u0627\u0626\u064a<\/li><li>\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0641\u0625\u0646 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u0641\u0642\u062f\u0648\u0627 \u0627\u0644\u0648\u0632\u0646 \u0641\u064a \u0646\u0638\u0627\u0645 DASH \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0643\u0627\u0646\u0648\u0627 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0646\u0642\u0635 \u0641\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 &#8211; \u0645\u0645\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0647 \u0637\u064f\u0644\u0628 \u0645\u0646\u0647\u0645 \u062a\u0646\u0627\u0648\u0644 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0642\u0644 \u0645\u0645\u0627 \u0643\u0627\u0646\u0648\u0627 \u064a\u0646\u0641\u0642\u0648\u0646\u0647.<\/li><li>\u0628\u0627\u0644\u0646\u0638\u0631 \u0625\u0644\u0649 \u0623\u0646 \u0646\u0638\u0627\u0645 DASH \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u064a\u0642\u0637\u0639 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0633\u0643\u0631\u064a\u0629\u060c \u0641\u0642\u062f \u064a\u062c\u062f \u0627\u0644\u0646\u0627\u0633 \u0623\u0646\u0647\u0645 \u064a\u0642\u0644\u0644\u0648\u0646 \u062a\u0644\u0642\u0627\u0626\u064a\u064b\u0627 \u0645\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u064a\u0641\u0642\u062f\u0648\u0646 \u0627\u0644\u0648\u0632\u0646. \u0642\u062f \u064a\u0636\u0637\u0631 \u0623\u0634\u062e\u0627\u0635 \u0622\u062e\u0631\u0648\u0646 \u0625\u0644\u0649 \u062a\u0642\u064a\u064a\u062f \u062a\u0646\u0627\u0648\u0644\u0647\u0645 \u0628\u0648\u0639\u064a.<\/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><strong>\u062a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0633\u0631\u0637\u0627\u0646<\/strong><\/p>\n\n\n\n<p>\u0623\u0634\u0627\u0631\u062a \u0645\u0631\u0627\u062c\u0639\u0629 \u062d\u062f\u064a\u062b\u0629 \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0628\u0639\u0648\u0646 \u0646\u0638\u0627\u0645 DASH \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0644\u062f\u064a\u0647\u0645 \u062e\u0637\u0631 \u0623\u0642\u0644 \u0644\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0628\u0639\u0636 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0633\u0631\u0637\u0627\u0646\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0633\u0631\u0637\u0627\u0646 \u0627\u0644\u0642\u0648\u0644\u0648\u0646 \u0648\u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645 \u0648\u0627\u0644\u062b\u062f\u064a<\/p>\n\n\n\n<p><strong>\u062a\u0642\u0644\u0644 \u0645\u0646 \u0645\u062e\u0627\u0637\u0631 \u0645\u062a\u0644\u0627\u0632\u0645\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a<\/strong><\/p>\n\n\n\n<p>&nbsp;\u062a\u0634\u064a\u0631 \u0628\u0639\u0636 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0625\u0644\u0649 \u0623\u0646 \u0646\u0638\u0627\u0645 DASH \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u064a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0645\u062a\u0644\u0627\u0632\u0645\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a<br> \u0628\u0646\u0633\u0628\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 81\u066a<\/p>\n\n\n\n<h4>\u0641\u0648\u0627\u0626\u062f \u062d\u0645\u064a\u0629 DASH \u0644\u0645\u0631\u0636\u0649 \u0627\u0644\u0633\u0643\u0631\u064a<\/h4>\n\n\n\n<ul><li>\u062a\u0645 \u0631\u0628\u0637 \u0647\u0630\u0627 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0628\u0627\u0646\u062e\u0641\u0627\u0636 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0639 2.<\/li><li>\u0643\u0645\u0627 \u062a\u0638\u0647\u0631 \u0628\u0639\u0636 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646\u0647 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062d\u0633\u0646 \u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646 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