{"id":15055,"date":"2023-07-19T12:15:25","date_gmt":"2023-07-19T10:15:25","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=15055"},"modified":"2023-07-19T12:15:25","modified_gmt":"2023-07-19T10:15:25","slug":"%d8%a7%d9%84%d9%82%d9%8a%d9%85%d8%a9-%d8%a7%d9%84%d8%ba%d8%b0%d8%a7%d8%a6%d9%8a%d8%a9-%d9%84%d9%84%d8%a8%d9%8a%d8%b6-%d8%a7%d9%84%d9%85%d8%b3%d9%84%d9%88%d9%82","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%84%d9%82%d9%8a%d9%85%d8%a9-%d8%a7%d9%84%d8%ba%d8%b0%d8%a7%d8%a6%d9%8a%d8%a9-%d9%84%d9%84%d8%a8%d9%8a%d8%b6-%d8%a7%d9%84%d9%85%d8%b3%d9%84%d9%88%d9%82\/","title":{"rendered":"\u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u0644\u0628\u064a\u0636 \u0627\u0644\u0645\u0633\u0644\u0648\u0642"},"content":{"rendered":"\n<p>\u0623\u0648\u0636\u062d \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646 \u0627\u0644\u0628\u064a\u0636 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a\u060c \u0648\u064a\u0645\u0643\u0646 \u0625\u0636\u0627\u0641\u062a\u0647\u0627 \u0625\u0644\u0649 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0637\u0628\u0627\u0642\u060c \u0648\u062a\u062d\u0636\u064a\u0631\u0647\u0627 \u0628\u0637\u0631\u0642 \u0645\u062e\u062a\u0644\u0641\u0629\u060c \u0648\u062a\u0639\u062f \u0625\u062d\u062f\u0649 \u0637\u0631\u0642 \u0627\u0644\u0627\u0633\u062a\u0645\u062a\u0627\u0639 \u0628\u0627\u0644\u0628\u064a\u0636 \u0647\u064a \u063a\u0644\u064a\u0647\u0627 \u0628\u0634\u062f\u0629\u060c \u0648\u064a\u0645\u0643\u0646 \u062a\u0646\u0627\u0648\u0644\u0647 \u0628\u0627\u0644\u0645\u0644\u062d \u0648\u0627\u0644\u0641\u0644\u0641\u0644 \u0623\u0648 \u0625\u0636\u0627\u0641\u062a\u0647 \u0625\u0644\u0649 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0637\u0628\u0627\u0642\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 <strong>\u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u0644\u0628\u064a\u0636 <\/strong>\u0627\u0644\u0645\u0633\u0644\u0648\u0642.<\/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\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u0644\u0628\u064a\u0636 \u0627\u0644\u0645\u0633\u0644\u0648\u0642<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"800\" height=\"533\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/07\/AusEggsBasics_willowcreative_0896-1__ResizedImageWzgwMCw1MzNd.webp\" alt=\"\u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u0644\u0628\u064a\u0636\" class=\"wp-image-15056\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/07\/AusEggsBasics_willowcreative_0896-1__ResizedImageWzgwMCw1MzNd.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/07\/AusEggsBasics_willowcreative_0896-1__ResizedImageWzgwMCw1MzNd-300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/07\/AusEggsBasics_willowcreative_0896-1__ResizedImageWzgwMCw1MzNd-768x512.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure><\/div>\n\n\n\n<p>\u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0628\u064a\u0636 \u0627\u0644\u0645\u0633\u0644\u0648\u0642 \u0639\u0644\u0649 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629\u060c<br>\u062d\u064a\u062b \u062a\u0648\u0641\u0631 \u0644\u0643 \u0628\u064a\u0636\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0633\u0644\u0648\u0642\u0629 (50 \u062c\u0631\u0627\u0645\u064b\u0627) \u0627\u0644\u0622\u062a\u064a:<\/p>\n\n\n\n<ul><li>\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629: 77<\/li><li>\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a: 0.6 \u062c\u0631\u0627\u0645<\/li><li>\u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u062f\u0647\u0648\u0646: 5.3 \u062c\u0631\u0627\u0645<\/li><li>\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0634\u0628\u0639\u0629: 1.6 \u062c\u0631\u0627\u0645<\/li><li>\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0623\u062d\u0627\u062f\u064a\u0629 \u063a\u064a\u0631 \u0627\u0644\u0645\u0634\u0628\u0639\u0629: 2.0 \u062c\u0631\u0627\u0645<\/li><li>\u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644: 212 \u0645\u062c\u0645<\/li><li>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646: 6.3 \u062c\u0631\u0627\u0645<\/li><li>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0623: 6\u066a \u0645\u0646 \u0627\u0644\u0628\u062f\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647 (RDA)<\/li><li>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 2 (\u0631\u064a\u0628\u0648\u0641\u0644\u0627\u0641\u064a\u0646): 15\u066a \u0645\u0646 RDA<\/li><li>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 12 (\u0627\u0644\u0643\u0648\u0628\u0627\u0644\u0627\u0645\u064a\u0646): 9\u066a \u0645\u0646 RDA<\/li><li>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 5 (\u062d\u0645\u0636 \u0627\u0644\u0628\u0627\u0646\u062a\u0648\u062b\u064a\u0646\u064a\u0643): 7\u066a \u0645\u0646 RDA<\/li><li>\u0627\u0644\u0641\u0648\u0633\u0641\u0648\u0631: 86 \u0645\u0644\u063a\u060c \u0623\u0648 9\u066a \u0645\u0646 RDA<\/li><li>\u0627\u0644\u0633\u064a\u0644\u064a\u0646\u064a\u0648\u0645: 15.4 \u0645\u064a\u0643\u0631\u0648\u063a\u0631\u0627\u0645\u060c \u0623\u0648 22\u066a \u0645\u0646 RDA<\/li><\/ul>\n\n\n\n<h3><a href=\"https:\/\/blog.elcoach.me\/articles\/%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-%d9%81%d9%8a-%d8%a7%d9%84%d8%a8%d9%8a%d8%b6\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0643\u0645 \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u0628\u064a\u0636\u0629 \u0627\u0644\u0648\u0627\u062d\u062f\u0629\u061f<\/a><\/h3>\n\n\n\n<ul><li>\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u062c\u0645\u064a\u0639 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u0642\u062f\u0645\u0647\u0627 \u0627\u0644\u0628\u064a\u0636\u060c \u0641\u0647\u0648 \u0637\u0639\u0627\u0645 \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0625\u0644\u0649 \u062d\u062f \u0645\u0627.<\/li><li>\u062d\u064a\u062b \u062a\u0648\u0641\u0631 \u0644\u0643 \u062d\u0628\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0628\u064a\u0636 \u0627\u0644\u0645\u0633\u0644\u0648\u0642 77 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0648 5 \u062c\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0643\u0645\u064a\u0629 \u0635\u063a\u064a\u0631\u0629 \u062c\u062f\u064b\u0627 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.<\/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<h4>\u0645\u0627 \u0643\u0645\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0628\u064a\u0636\u0629 \u0627\u0644\u0648\u0627\u062d\u062f\u0629\u061f<\/h4>\n\n\n\n<ul><li>\u064a\u0639\u062f \u0627\u0644\u0628\u064a\u0636 \u0645\u0635\u062f\u0631\u064b\u0627 \u0631\u0627\u0626\u0639\u064b\u0627 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062e\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u062d\u064a\u062b \u062a\u0648\u0641\u0631 \u0644\u0643 \u0627\u0644\u0628\u064a\u0636\u0629 \u0627\u0644\u0648\u0627\u062d\u062f\u0629 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 6 \u062c\u0631\u0627\u0645\u0627\u062a.<\/li><li>\u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643\u060c \u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0628\u064a\u0636 \u0639\u0644\u0649 \u0645\u062c\u0645\u0648\u0639\u0629 \u0643\u0627\u0645\u0644\u0629 \u0645\u0646 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629\u060c \u0645\u0645\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0647\u0627 \u0645\u0635\u062f\u0631 \u0628\u0631\u0648\u062a\u064a\u0646 \u0643\u0627\u0645\u0644.<\/li><li>\u0643\u0645\u0627 \u064a\u0648\u0641\u0631 \u0627\u0644\u0628\u064a\u0636 \u0627\u0644\u0645\u0633\u0644\u0648\u0642 \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0647\u0645\u0629\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u0648\u0627\u0644\u0632\u0646\u0643 \u0648\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u062c\u0645\u064a\u0639 \u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0628\u060c \u0648\u064a\u0639\u062f \u0645\u0635\u062f\u0631\u064b\u0627 \u062c\u064a\u062f\u064b\u0627 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0644\u0644\u0631\u064a\u0628\u0648\u0641\u0644\u0627\u0641\u064a\u0646 (\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 2) \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 12.<\/li><\/ul>\n\n\n\n<p>\u0645\u0639\u0644\u0648\u0645\u0629 \u0635\u062d\u064a\u0629: \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u0628\u064a\u0636 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u062a\u062a\u0648\u0627\u0641\u0631 \u0641\u064a \u0635\u0641\u0627\u0631 \u0627\u0644\u0628\u064a\u0636\u060c \u0628\u064a\u0646\u0645\u0627 \u064a\u062d\u062a\u0648\u064a \u0628\u064a\u0627\u0636 \u0627\u0644\u0628\u064a\u0636 \u0639\u0644\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u0634\u0643\u0644 \u0623\u0633\u0627\u0633\u064a.<\/p>\n\n\n\n<h5>\u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 \u0627\u0644\u0628\u064a\u0636 \u0627\u0644\u0645\u0633\u0644\u0648\u0642 \u0648\u0627\u0644\u0645\u0642\u0644\u064a<\/h5>\n\n\n\n<ul><li>\u064a\u0635\u0646\u0639 \u0627\u0644\u0628\u064a\u0636 \u0627\u0644\u0645\u0633\u0644\u0648\u0642 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0648\u0636\u0639 \u0627\u0644\u0628\u064a\u0636 \u063a\u064a\u0631 \u0627\u0644\u0645\u0642\u0634\u0631 \u0641\u064a \u0642\u062f\u0631 \u0645\u0644\u064a\u0621 \u0628\u0627\u0644\u0645\u0627\u0621 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&#8230;<\/p>\n","protected":false},"author":15,"featured_media":15077,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[14],"tags":[1053,3073,3074,3075],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/07\/\u0627\u0644\u0642\u064a\u0645\u0629-\u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629-\u0644\u0644\u0628\u064a\u0636-\u0627\u0644\u0645\u0633\u0644\u0648\u0642-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/15055"}],"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=15055"}],"version-history":[{"count":3,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/15055\/revisions"}],"predecessor-version":[{"id":15076,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/15055\/revisions\/15076"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/15077"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=15055"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=15055"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=15055"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}