{"id":1522,"date":"2019-12-04T18:47:08","date_gmt":"2019-12-04T16:47:08","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=1522"},"modified":"2022-08-11T16:52:25","modified_gmt":"2022-08-11T14:52:25","slug":"%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%ae%d8%b6%d8%b1%d9%88%d8%a7%d8%aa-%d8%a8%d8%a3%d9%86%d9%88%d8%a7%d8%b9%d9%87","status":"publish","type":"post","link":"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%ae%d8%b6%d8%b1%d9%88%d8%a7%d8%aa-%d8%a8%d8%a3%d9%86%d9%88%d8%a7%d8%b9%d9%87\/","title":{"rendered":"\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u062e\u0636\u0627\u0631 \u0628\u0623\u0646\u0648\u0627\u0639\u0647"},"content":{"rendered":"<p>\u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u062c\u0632\u0621 \u0623\u0633\u0627\u0633\u064a \u0645\u0646 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0644\u0643\u0644 \u0627\u0644\u0646\u0627\u0633. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062a\u0627\u0628\u0639<a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%b7%d8%b1%d9%8a%d9%82%d8%a9-%d8%ad%d8%b3%d8%a7%d8%a8-%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\/\" target=\"_blank\" rel=\"noopener\"> \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646<\/a>\u060c \u0633\u062a\u062c\u062f \u0623\u0646 <strong>\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u062e\u0636\u0627\u0631<\/strong> \u0628\u0633\u064a\u0637\u0629 \u062c\u062f\u0627\u060c \u0644\u0643\u0646 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u062c\u0631\u0639\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0648\u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u063a\u0630\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649.<\/p>\n<p><strong><mark class=\"has-inline-color\"><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noreferrer noopener\">\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<\/a><br \/>\n<\/mark><mark class=\"has-inline-color\"><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noreferrer noopener\">\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>.<\/mark><\/strong><\/p>\n<h2>\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u062e\u0636\u0627\u0631<\/h2>\n<p>\u0631\u063a\u0645 \u0623\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0642\u0644\u064a\u0644\u0629 \u062c\u062f\u0627\u060c \u0644\u0643\u0646\u0647\u0627 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0642\u064a\u0645\u0629\u061b \u0648\u0647\u0630\u0627 \u0627\u0644\u0633\u0628\u0628 \u0627\u0644\u0630\u064a \u064a\u062c\u0639\u0644 \u0644\u0644\u062e\u0631\u0634\u0648\u0641 \u0648\u0627\u0644\u062e\u0636\u0627\u0631 \u0627\u0644\u0646\u0634\u0648\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0628\u0637\u0627\u0637\u0633\u060c \u0648\u0627\u0644\u062e\u0636\u0631 \u0627\u0644\u0648\u0631\u0642\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0644\u0641\u062a\u060c \u0642\u064a\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0639\u0627\u0644\u064a\u0629.<\/p>\n<p>\u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a \u0623\u0643\u062b\u0631 \u0645\u0646 \u0636\u0639\u0641\u064a \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062c) \u0627\u0644\u0630\u064a \u064a\u062d\u062a\u0627\u062c\u0647 \u0627\u0644\u0634\u062e\u0635 \u0641\u064a \u0627\u0644\u064a\u0648\u0645\u060c \u0648\u0627\u0644\u063a\u0631\u064a\u0628 \u0623\u064a\u0636\u0627 \u0623\u0646 \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u062d\u062c\u0645 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0623\u0643\u062b\u0631 \u0645\u0646 500\u066a \u0645\u0646 \u0643\u0645\u064a\u0629 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u0623) \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u0629! \u0648\u0645\u0646 \u064a\u062a\u0628\u0639\u0648\u0646 \u0646\u0638\u0627\u0645\u0627 \u063a\u0630\u0627\u0626\u064a\u0627 \u0635\u062d\u064a\u0627\u060c \u064a\u062c\u0628 \u0623\u0646 \u064a\u0623\u0643\u0644\u0648\u0627 \u0633\u0628\u0627\u0646\u062e \u0628\u0643\u062b\u0631\u0629\u060c \u0644\u0623\u0646 \u0643\u0644 \u0646\u0635\u0641 \u0643\u0648\u0628 \u062a\u062d\u062a\u0648\u0649 \u0639\u0644\u0649 3 \u062c\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/p>\n<h3>\u062e\u0636\u0631\u0648\u0627\u062a \u0642\u0644\u064a\u0644\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<\/h3>\n<ul>\n<li><strong>\u0627\u0644\u062c\u0631\u062c\u064a\u0631<\/strong><\/li>\n<\/ul>\n<p>\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u062e\u0636\u0627\u0631 \u0645\u062b\u0644 \u0627\u0644\u062c\u0631\u062c\u064a\u0631 \u062a\u0639\u062a\u0628\u0631 \u0645\u0646\u0639\u062f\u0645\u0629!<br \/>\n\u064a\u0639\u062a\u0628\u0631 \u0627\u0644\u062c\u0631\u062c\u064a\u0631 \u0645\u0646 \u0623\u063a\u0646\u0649 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u0648\u0631\u0642\u064a\u0629 \u0628\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649:<br \/>\n\u0641\u064a\u062a\u0627\u0645\u064a\u0646 A<br \/>\n\u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12<br \/>\n\u0627\u0644\u062d\u062f\u064a\u062f<br \/>\n\u0627\u0644\u0645\u0627\u063a\u0646\u0633\u064a\u0648\u0645<br \/>\n\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645<br \/>\n\u062e\u0635\u0627\u0626\u0635 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629.<br \/>\n<strong>\u0648\u0627\u0644\u0639\u0648\u062f \u0627\u0644\u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u062c\u0631\u062c\u064a\u0631 \u0641\u064a\u0647 1 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u0641\u0642\u0637!<\/strong><\/p>\n<ul>\n<li><strong>\u0627\u0644\u0645\u0634\u0631\u0648\u0645<\/strong><\/li>\n<\/ul>\n<p><strong>\u0627\u0644\u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0645\u0634\u0631\u0648\u0645 \u0628\u0647\u0627 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u0648\u0627\u062d\u062f \u0641\u0642\u0637<\/strong>! \u0627\u0644\u0645\u0634\u0631\u0648\u0645 \u064a\u0645\u0646\u062d\u00a0 \u0627\u0644\u062c\u0633\u0645 \u0641\u0648\u0627\u0626\u062f \u0643\u062b\u064a\u0631\u0629 \u0645\u0646 \u0623\u0647\u0645\u0647\u0627:<\/p>\n<p>\u064a\u0645\u062f \u0627\u0644\u062c\u0633\u0645 \u064a\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f.<br \/>\n\u064a\u0642\u0648\u064a \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u064a.<\/p>\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-8648 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May04-1-5-1024x320.png\" alt=\"\u0623\u0646\u0638\u0645\u0629 \u062f\u0627\u064a\u062a \u0645\u0639 \u0627\u0644\u0643\u0648\u062a\u0634\" width=\"700\" height=\"219\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May04-1-5-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May04-1-5-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May04-1-5-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May04-1-5-1536x480.png 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May04-1-5.png 1920w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/p>\n<ul>\n<li><strong>\u0627\u0644\u0641\u062c\u0644<\/strong><\/li>\n<\/ul>\n<p>\u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0641\u062c\u0644 \u0627\u0644\u0623\u0628\u064a\u0636 \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 C<br \/>\n\u0647\u0648 \u0623\u062d\u062f \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u0642\u0648\u064a\u0629.<br \/>\n\u0623\u064a\u0636\u0627 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B<br \/>\n\u0648\u0647\u0630\u0627 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0645\u0646\u0639 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a \u0627\u0644\u0645\u0632\u0645\u0646\u0629 \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u0645\u062b\u0644: \u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0648\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628.<\/p>\n<h3>\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a<\/h3>\n<p>\u0647\u0630\u0647 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062e\u0636\u0631 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 10 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u0642\u0637!<\/p>\n<ul>\n<li><strong>\u0627\u0644\u0642\u0631\u0646\u0628\u064a\u0637<\/strong><\/li>\n<\/ul>\n<p>\u0627\u0644\u0642\u0631\u0646\u0628\u064a\u0637 \u0645\u0635\u062f\u0631 \u063a\u0646\u064a \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646 C.<br \/>\n\u0648\u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643.<br \/>\n\u0641\u064a\u062a\u0627\u0645\u064a\u0646K<br \/>\n\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 \u0627\u0644\u0645\u0631\u0643\u0628<br \/>\n\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0647\u0640<br \/>\n\u0648\u0623\u064a\u0636\u0627 \u0645\u0635\u062f\u0631 \u062c\u064a\u062f \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u063a\u064a\u0631 \u0627\u0644\u0645\u0634\u0628\u0639\u0629<br \/>\n\u0648\u0623\u062d\u0645\u0627\u0636 \u0623\u0648\u0645\u064a\u062c\u0627 3<br \/>\n\u0648\u064a\u0648\u0641\u0631 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629<br \/>\n\u0648\u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u0645\u064a\u0627\u062a \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3772 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/12\/\u0627\u0644\u0633\u0639\u0631\u0627\u062a-\u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629-\u0641\u064a-\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a-\u0648\u0645\u0646\u0647\u0627-\u0627\u0644\u0628\u0627\u0645\u064a\u0629.jpg\" alt=\"\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0648\u0645\u0646\u0647\u0627 \u0627\u0644\u0628\u0627\u0645\u064a\u0629\" width=\"630\" height=\"300\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/12\/\u0627\u0644\u0633\u0639\u0631\u0627\u062a-\u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629-\u0641\u064a-\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a-\u0648\u0645\u0646\u0647\u0627-\u0627\u0644\u0628\u0627\u0645\u064a\u0629.jpg 630w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/12\/\u0627\u0644\u0633\u0639\u0631\u0627\u062a-\u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629-\u0641\u064a-\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a-\u0648\u0645\u0646\u0647\u0627-\u0627\u0644\u0628\u0627\u0645\u064a\u0629-300x143.jpg 300w\" sizes=\"(max-width: 630px) 100vw, 630px\" \/><\/p>\n<ul>\n<li><strong>\u0627\u0644\u0628\u0627\u0645\u064a\u0629<\/strong><\/li>\n<\/ul>\n<p>\u0644\u0644\u0628\u0627\u0645\u064a\u0629 \u0641\u0648\u0627\u0626\u062f \u0635\u062d\u064a\u0629 \u0643\u0628\u064a\u0631\u0629 \u0623\u0647\u0645\u0647\u0627:<\/p>\n<p>\u0645\u0643\u0627\u0641\u062d\u0629 \u0627\u0644\u0633\u0631\u0637\u0627\u0646 \u0644\u0627\u062d\u062a\u0648\u0627\u0626\u0647\u0627 \u0639\u0644\u0649 \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0633\u0645\u0647 \u0627\u0644\u0644\u064a\u0643\u062a\u064a\u0646\u060c \u0648\u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0645\u0643\u0627\u0641\u062d\u0629 \u0646\u0645\u0648 \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u0633\u0631\u0637\u0627\u0646\u064a\u0629.<br \/>\n\u062a\u062d\u062a\u0648\u064a \u0627\u0644\u0628\u0627\u0645\u064a\u0629 \u0639\u0644\u0649 \u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\u060c \u0648\u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0645\u062d\u0627\u0631\u0628\u0629 \u0627\u0644\u0625\u0645\u0633\u0627\u0643.<\/p>\n<ul>\n<li><strong>\u0627\u0644\u0628\u0635\u0644 \u0627\u0644\u0623\u062e\u0636\u0631<\/strong><\/li>\n<\/ul>\n<p>\u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0628\u0635\u0644 \u0627\u0644\u0623\u062e\u0636\u0631 \u0639\u0644\u0649 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 C \u0648A\u060c \u0648\u0627\u0644\u062a\u064a \u0644\u0647\u0627 \u062e\u0635\u0627\u0626\u0635 \u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0623\u0643\u0633\u062f\u0629\u060c \u0648\u0623\u064a\u0636\u0627 \u064a\u062d\u062a\u0648\u0649 \u0639\u0644\u0649 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u062a\u064a \u062a\u0639\u0632\u0632 \u0635\u062d\u0629 \u0627\u0644\u0641\u0644\u0628 \u0648\u0627\u0644\u0634\u0631\u0627\u064a\u064a\u0646\u060c \u0645\u0646 \u062e\u0644\u0627\u0644 \u062e\u0641\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0627\u0644\u0636\u0627\u0631\u0629 \u0641\u064a \u0627\u0644\u062c\u0633\u0645.<\/p>\n<ul>\n<li><strong>\u0627\u0644\u0643\u0631\u0641\u0633<\/strong><\/li>\n<\/ul>\n<p>\u0627\u0644\u0643\u0631\u0641\u0633 \u0645\u0635\u062f\u0631 \u062c\u064a\u062f \u0644\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\u060c \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0623\u060c \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0643\u060c \u0648\u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643\u060c \u0648\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645\u060c \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062c\u060c \u0648\u0623\u064a\u0636\u0627 \u0644\u0647 \u0641\u0648\u0627\u0626\u062f \u0635\u062d\u064a\u0629 \u0643\u0628\u064a\u0631\u0629\u060c \u0645\u062b\u0644 \u0623\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062e\u0641\u064a\u0641 \u0622\u0644\u0627\u0645 \u0648\u0645\u062f\u0629 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u0634\u0647\u0631\u064a\u0629\u060c \u0648\u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629.<\/p>\n<h4>\u062e\u0636\u0631\u0648\u0627\u062a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0623\u0642\u0644 \u0645\u0646 50 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u0641\u064a \u0627\u0644\u0642\u0637\u0639\u0629:<\/h4>\n<p><strong>1- \u0627\u0644\u0641\u0644\u0641\u0644<\/strong><\/p>\n<p>\u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u0623\u062e\u0636\u0631 \u0639\u0644\u0649 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u0646\u064a\u0627\u062a\u060c \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646\u060c \u0645\u062b\u0644: \u0641\u064a\u062a\u0627\u0645\u064a\u0646 K\u060c \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645\u060c \u0648\u0627\u0644\u0641\u0648\u0644\u0627\u062a. \u0643\u0648\u0628 \u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u0623\u062e\u0636\u0631 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u062c\u0631\u0627\u0645\u064a\u0646 \u0648\u0646\u0635 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0648\u0647\u0630\u0627 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a \u0623\u0646 \u064a\u0639\u0645\u0644 \u0628\u0643\u0641\u0627\u0621\u0629 \u0623\u0643\u0628\u0631\u060c \u0639\u0646\u062f \u062a\u0646\u0627\u0648\u0644\u0647 \u0628\u0634\u0643\u0644 \u0645\u0646\u062a\u0638\u0645.<\/p>\n<p><strong>2- \u0627\u0644\u0637\u0645\u0627\u0637\u0645<\/strong><\/p>\n<p>\u0627\u0644\u0637\u0645\u0627\u0637\u0645 \u0644\u0647\u0627 \u0641\u0648\u0627\u064a\u062f \u0635\u062d\u064a\u0629 \u0643\u062b\u064a\u0631\u0629\u060c \u0623\u0647\u0645\u0647\u0627: \u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0633\u0631\u0637\u0627\u0646\u060c \u0648\u0636\u0628\u0637 \u0645\u0633\u062a\u0648\u0649 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645\u060c \u0648\u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628\u060c \u0648\u0623\u064a\u0636\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062c\u060c \u0648\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629.<\/p>\n<p><strong>3- \u0627\u0644\u062c\u0632\u0631<\/strong><\/p>\n<p>\u064a\u062d\u062a\u0648\u064a \u0627\u0644\u062c\u0632\u0631 \u0639\u0644\u0649 \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631\u0627\u0644\u0647\u0627\u0645\u0629 \u0645\u062b\u0644: \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0648\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0627\u0644\u0645\u062a\u0639\u062f\u062f\u0629\u060c \u0648\u0627\u0644\u0645\u0631\u0643\u0628\u0627\u062a \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u064a\u0629\u060c \u0648\u0645\u0646 \u0623\u0647\u0645 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062c\u0632\u0631 \u0623\u0646\u0647 \u064a\u0642\u0648\u064a \u0627\u0644\u0639\u0638\u0627\u0645\u060c \u0648\u0627\u0644\u0645\u0641\u0627\u0635\u0644\u060c \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0644\u0627\u062d\u062a\u0648\u0627\u0626\u0647 \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f.<\/p>\n<p><strong>4- \u0627\u0644\u0643\u0648\u0633\u0629<\/strong><\/p>\n<p>\u0627\u0644\u0643\u0648\u0633\u0629 \u0645\u0635\u062f\u0631 \u0647\u0627\u0645 \u062c\u062f\u0627 \u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\u060c \u0645\u062b\u0644: \u0627\u0644\u0645\u063a\u0646\u0633\u064a\u0648\u0645\u060c \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 C\u060c \u0648\u063a\u064a\u0631\u0647\u0627 \u0645\u0646 \u0627\u0644\u0645\u0631\u0643\u0628\u0627\u062a \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0623\u0643\u0633\u062f\u0629\u060c \u0648\u0647\u0630\u0647 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0633\u0631\u0637\u0627\u0646\u060c \u0648\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628\u060c \u0648\u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629 \u0627\u0644\u0645\u0628\u0643\u0631\u0629.<\/p>\n<p><strong>5- \u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0627\u0644\u062e\u0636\u0631\u0627\u0621<\/strong><\/p>\n<p>\u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0627\u0644\u062e\u0636\u0631\u0627\u0621 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u0646\u064a\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646\u060c \u0648\u0644\u0647\u0627 \u0641\u0648\u0627\u0626\u062f \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0623\u0647\u0645\u0647\u0627 \u0645\u0643\u0627\u0641\u062d\u0629 \u0627\u0644\u0633\u0631\u0637\u0627\u0646\u060c\u00a0\u0644\u0623\u0646\u0647\u0627 \u062a\u062d\u062a\u0648\u0649 \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0643\u0644\u0648\u0631\u0641\u064a\u0644\u060c \u0648\u0647\u0630\u0627 \u064a\u0645\u0646\u0639\u00a0 \u062a\u0623\u062b\u064a\u0631 \u0628\u0639\u0636 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u0633\u0631\u0637\u0646\u0629\u060c\u0645\u062b\u0644 \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629\u00a0\u0641\u064a \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u0645\u0634\u0648\u064a\u0629 \u0639\u0644\u0649 \u062f\u0631\u062c\u0627\u062a \u062d\u0631\u0627\u0631\u0629 \u0639\u0627\u0644\u064a\u0629.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3771 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/12\/\u0627\u0644\u0633\u0639\u0631\u0627\u062a-\u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629-\u0641\u064a-\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a-\u0648\u0645\u0646\u0647\u0627-\u0627\u0644\u0628\u0635\u0644.jpg\" alt=\"\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0648\u0645\u0646\u0647\u0627 \u0627\u0644\u0628\u0635\u0644\" width=\"768\" height=\"574\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/12\/\u0627\u0644\u0633\u0639\u0631\u0627\u062a-\u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629-\u0641\u064a-\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a-\u0648\u0645\u0646\u0647\u0627-\u0627\u0644\u0628\u0635\u0644.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/12\/\u0627\u0644\u0633\u0639\u0631\u0627\u062a-\u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629-\u0641\u064a-\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a-\u0648\u0645\u0646\u0647\u0627-\u0627\u0644\u0628\u0635\u0644-300x224.jpg 300w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/p>\n<p><strong>6- \u0627\u0644\u0628\u0635\u0644<\/strong><\/p>\n<p>\u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0628\u0635\u0644 \u0639\u0644\u0649 \u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643\u060c \u0641\u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0625\u062d\u0633\u0627\u0633 \u0628\u0627\u0644\u0625\u062d\u0628\u0627\u0637 \u0648\u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0646\u0641\u0633\u064a\u060c \u0648\u064a\u062d\u0633\u0646 \u0627\u0644\u0645\u0632\u0627\u062c\u060c \u0648\u0623\u064a\u0636\u0627 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062c\u060c \u0641\u064a\u0628\u0646\u064a \u0627\u0644\u0643\u0648\u0644\u0627\u062c\u064a\u0646 \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0628\u0627\u0644\u0637\u0628\u0639 \u0623\u0646 \u0644\u0647 \u062f\u0648\u0631 \u0643\u0628\u064a\u0631 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062c\u0644\u062f \u0648\u0627\u0644\u0634\u0639\u0631.<\/p>\n<p><strong>7- \u0627\u0644\u0628\u0646\u062c\u0631<\/strong><\/p>\n<p>\u0627\u0644\u0628\u0646\u062c\u0631 \u0644\u0647 \u0641\u0648\u0627\u0626\u062f \u0635\u062d\u064a\u0629 \u0643\u0628\u064a\u0631\u0629\u060c \u0645\u0646 \u0623\u0647\u0645\u0647\u0627 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u060c \u0648\u0635\u062d\u0629 \u0627\u0644\u0647\u0636\u0645\u060c \u0648\u0647\u0630\u0627 \u0644\u0623\u0646\u0647 \u0645\u0635\u062f\u0631 \u062c\u064a\u062f \u0644\u0644\u0623\u0644\u064a\u0627\u0641.<\/p>\n<h4>\u062e\u0636\u0631\u0648\u0627\u062a \u062a\u062d\u062a\u0648\u0649 \u0639\u0644\u0649 \u0623\u0642\u0644 \u0645\u0646 100 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u0641\u064a \u0627\u0644\u0642\u0637\u0639\u0629<\/h4>\n<p><strong>1- \u0627\u0644\u0642\u0631\u0639<\/strong><\/p>\n<p>\u064a\u0639\u062a\u0628\u0631 \u0627\u0644\u0642\u0631\u0639 \u0645\u0641\u064a\u062f \u062c\u062f\u0627 \u0644\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0634\u0631\u0627\u064a\u064a\u0646\u060c \u0644\u0623\u0646\u0647 \u064a\u062d\u062a\u0648\u0649 \u0639\u0644\u0649 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 C.<\/p>\n<p><strong>2- \u0627\u0644\u062e\u0631\u0634\u0648\u0641<\/strong><\/p>\n<p>\u0627\u0644\u062e\u0631\u0634\u0648\u0641 \u0644\u0647 \u0641\u0648\u0627\u0626\u062f \u062a\u062c\u0639\u0644\u0647 \u0648\u0627\u062d\u062f\u0627 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u0623\u063a\u0630\u064a\u0629 \u0641\u0627\u0626\u062f\u0629 \u0641\u064a \u0627\u0644\u0639\u0627\u0644\u0645. \u064a\u0639\u062a\u0628\u0631 \u0644\u0628 \u0627\u0644\u062b\u0645\u0631\u0629 \u0623\u062d\u062f \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0641\u064a \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u062e\u062f\u0645 \u0641\u064a \u062a\u0646\u0638\u064a\u0641 \u0627\u0644\u0643\u0628\u062f \u0645\u0646 \u0627\u0644\u0633\u0645\u0648\u0645. \u0627\u0644\u062e\u0631\u0634\u0648\u0641 \u0623\u064a\u0636\u0627 \u0644\u0647 \u0641\u0648\u0627\u0626\u062f \u0643\u0628\u064a\u0631\u0629 \u0644\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a \u0648\u0641\u0648\u0627\u0626\u062f \u0644\u0644\u0642\u0644\u0628 \u0648\u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a.<\/p>\n<p><strong>3- \u0627\u0644\u062e\u064a\u0627\u0631<\/strong><\/p>\n<p>\u0627\u0644\u062e\u064a\u0627\u0631 \u063a\u0646\u064a \u0628\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646\u060c \u0648\u064a\u0639\u062a\u0628\u0631 \u0645\u0635\u062f\u0631 \u0644\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\u060c \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 B. \u0648\u0623\u064a\u0636\u0627 \u0645\u0635\u062f\u0631 \u063a\u0646\u064a \u0628\u0645\u0636\u0627\u062f\u0627\u062a\u00a0\u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0639\u0644\u0649 \u0647\u064a\u0626\u0629 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 A \u00a0\u0648C. \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062e\u064a\u0627\u0631 \u0639\u0644\u0649 \u062a\u0631\u0637\u064a\u0628 \u0648\u062a\u0637\u0647\u064a\u0631 \u0627\u0644\u0628\u0634\u0631\u0629\u060c \u0648\u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u0645\u0643\u0627\u0641\u062d\u0629 \u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629\u060c \u0648\u0623\u064a\u0636\u0627 \u064a\u062a\u0645 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0642\u0634\u0648\u0631\u0647 \u0641\u064a \u0639\u0644\u0627\u062c \u062d\u0631\u0648\u0642 \u0627\u0644\u0634\u0645\u0633 \u0648\u062a\u062e\u0641\u064a\u0641\u0647\u0627.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-2496 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/07\/\u0627\u0644\u0633\u0628\u0627\u0646\u062e-\u0645\u0646-\u0645\u0635\u0627\u062f\u0631-\u0641\u064a\u062a\u0627\u0645\u064a\u0646-\u0647.png\" alt=\"\u0627\u0644\u0633\u0628\u0627\u0646\u062e \u0645\u0646 \u0645\u0635\u0627\u062f\u0631 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0647\" width=\"975\" height=\"650\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/07\/\u0627\u0644\u0633\u0628\u0627\u0646\u062e-\u0645\u0646-\u0645\u0635\u0627\u062f\u0631-\u0641\u064a\u062a\u0627\u0645\u064a\u0646-\u0647.png 975w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/07\/\u0627\u0644\u0633\u0628\u0627\u0646\u062e-\u0645\u0646-\u0645\u0635\u0627\u062f\u0631-\u0641\u064a\u062a\u0627\u0645\u064a\u0646-\u0647-300x200.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/07\/\u0627\u0644\u0633\u0628\u0627\u0646\u062e-\u0645\u0646-\u0645\u0635\u0627\u062f\u0631-\u0641\u064a\u062a\u0627\u0645\u064a\u0646-\u0647-768x512.png 768w\" sizes=\"(max-width: 975px) 100vw, 975px\" \/><\/p>\n<p><strong>4- \u0627\u0644\u0633\u0628\u0627\u0646\u062e<\/strong><\/p>\n<p>\u0627\u0644\u0633\u0628\u0627\u0646\u062e \u0646\u0648\u0639 \u0641\u0631\u064a\u062f \u0641\u064a \u0645\u0645\u064a\u0632\u0627\u062a\u0647\u060c \u0648\u0644\u0647\u0627 \u0641\u0648\u0627\u0626\u062f \u0643\u0628\u064a\u0631\u0629 \u0648\u0643\u062b\u064a\u0631\u0629 \u062c\u062f\u0627\u060c \u0644\u0623\u0646\u0647\u0627 \u062a\u0639\u0632\u0632 \u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u064a\u060c \u0648\u062a\u0646\u0638\u0645 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645\u060c \u0648\u0623\u064a\u0636\u0627 \u062a\u0639\u0627\u0644\u062c \u0641\u0642\u0631 \u0627\u0644\u062f\u0645 \u0648\u0627\u0644\u0623\u0646\u064a\u0645\u064a\u0627\u060c \u0648\u062a\u0642\u0648\u064a \u0627\u0644\u0639\u0638\u0627\u0645\u060c \u0648\u062a\u062d\u0641\u0632 \u062e\u0633\u0627\u0631\u0629 \u0627\u0644\u0648\u0632\u0646. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0643\u0644 \u0647\u0630\u0627\u060c\u00a0\u0641\u0627\u0644\u0633\u0628\u0627\u0646\u062e \u062a\u0639\u062a\u0628\u0631 \u0633\u0644\u0627\u062d \u0641\u064a \u0645\u062d\u0627\u0631\u0628\u0629 \u0627\u0644\u0633\u0631\u0637\u0627\u0646\u0627\u062a\u060c \u0648\u063a\u0646\u064a\u0629 \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a A, C, E\u00a0 \u0648\u0645\u0648\u0627\u062f \u0623\u062e\u0631\u0649 \u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0623\u0643\u0633\u062f\u0629.<\/p>\n<p><strong>5- \u0627\u0644\u0628\u0633\u0644\u0629<\/strong><\/p>\n<p>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0628\u0633\u0644\u0629 \u062a\u0634\u0645\u0644 \u0627\u0644\u062c\u0633\u0645 \u0643\u0644\u0647\u060c \u0641\u0647\u064a \u062a\u0642\u0648\u064a \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u064a\u060c \u0648\u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0625\u0646\u0633\u0627\u0646 \u0645\u0646 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628\u060c \u063a\u064a\u0631 \u062f\u0648\u0631\u0647\u0627 \u0627\u0644\u0643\u0628\u064a\u0631 \u0641\u064a \u0627\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0645\u0641\u0627\u0635\u0644\u060c \u0648\u062f\u0648\u0631\u0647\u0627 \u0627\u0644\u062d\u0627\u0645\u064a \u0645\u0646 \u0627\u0644\u0633\u0631\u0637\u0627\u0646\u0627\u062a \u0628\u0623\u0646\u0648\u0627\u0639\u0647\u0627\u060c \u0648\u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0639\u0646\u0627\u0635\u0631 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0645\u062b\u0644: B, C, E, K\u00a0 \u0648\u062f\u0647\u0648\u0646 \u0623\u0648\u0645\u064a\u062c\u0627 3 \u0648\u0627\u0644\u0632\u0646\u0643 \u0648\u0645\u0648\u0627\u062f \u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0623\u0643\u0633\u062f\u0629.<\/p>\n<p><strong>6- \u0627\u0644\u062e\u0633<\/strong><\/p>\n<p>\u0627\u0644\u062e\u0633 \u0647\u0648 \u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u062e\u0636\u0627\u0631 \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0628\u062e\u0641\u062a\u0647 \u0639\u0644\u0649 \u0627\u0644\u0645\u0639\u062f\u0629\u060c \u0648\u0628\u0641\u0648\u0627\u0626\u062f\u0647 \u0627\u0644\u0643\u062a\u064a\u0631\u0629\u060c \u0648\u0645\u0646 \u0641\u0648\u0627\u0626\u062f\u0647 \u0623\u0646\u0647 \u063a\u0646\u064a \u0628\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0648\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 A \u0648\u0623\u0648\u0645\u064a\u062c\u0627 3\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0645\u064a\u0627\u0647.<\/p>\n<p>\u0648\u064a\u0639\u0645\u0644 \u0627\u0644\u062e\u0633 \u0639\u0644\u0649 \u062a\u062e\u0641\u064a\u0636 \u0646\u0633\u0628\u0629 \u0627\u0644\u0643\u0648\u0644\u0633\u062a\u0631\u0648\u0644\u060c \u0648\u0623\u064a\u0636\u0627 \u0645\u0641\u064a\u062f \u062c\u062f\u0627 \u0644\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a\u060c \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u0629\u060c \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0628\u0635\u0631\u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0646\u0648\u0645\u060c \u0644\u0623\u0646\u0647 \u064a\u062d\u062f \u0645\u0646 \u0627\u0644\u062a\u0639\u0628 \u0648\u0627\u0644\u0623\u0631\u0642.<\/p>\n<h5>\u062e\u0636\u0631\u0648\u0627\u062a \u062a\u062d\u062a\u0648\u0649 \u0639\u0644\u0649 \u0623\u0643\u062a\u0631 \u0645\u0646 100 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a:<\/h5>\n<p><strong>1- \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629<\/strong><\/p>\n<p>\u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629 \u0645\u0646 \u0623\u0634\u0647\u0631 \u0645\u0635\u0627\u062f\u0631 \u0641\u064a\u062a\u0627\u0645\u064a\u0646A\u060c \u0648\u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0623\u0643\u0633\u062f\u0629\u060c \u0648\u062a\u0632\u0648\u062f \u0637\u0627\u0642\u0629 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u062a\u0639\u0632\u0632 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u064a\u060c \u0648\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645\u060c \u0627\u0644\u0630\u064a \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0638\u0627\u0645.<\/p>\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0627\u062d\u062a\u0648\u0627\u0626\u0647\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\u060c \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0639\u0645\u0644\u064a\u0627\u062a \u0627\u0644\u0647\u0636\u0645\u060c \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645\u060c \u0627\u0644\u0630\u064a \u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u062a\u0632\u0627\u0646 \u0627\u0644\u0633\u0648\u0627\u0626\u0644 \u0641\u064a \u0627\u0644\u062c\u0633\u0645.<\/p>\n<p><strong>2- \u0627\u0644\u0628\u0627\u0630\u0646\u062c\u0627\u0646<\/strong><\/p>\n<p>\u0627\u0644\u0628\u0627\u0630\u0646\u062c\u0627\u0646 \u064a\u0639\u062a\u0628\u0631 \u0645\u0646 \u0623\u0647\u0645 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a\u060c \u0644\u0623\u0646\u0647 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0641\u0648\u0627\u0626\u062f\u0647 \u0627\u0644\u0643\u062b\u064a\u0631\u0629\u060c \u0641\u0647\u0648 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062c\u0633\u0645 \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0642\u0635\u0649 \u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649\u060c \u0648\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u0633\u0645\u0648\u0645.<\/p>\n<p>\u0644\u0644\u0628\u0627\u0630\u0646\u062c\u0627\u0646 \u062f\u0648\u0631\u0647 \u0627\u0644\u0643\u0628\u064a\u0631 \u0641\u064a \u062a\u0633\u0631\u064a\u0639 \u0639\u0645\u0644\u064a\u0629 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u062d\u062f\u064a\u062f\u060c \u0648\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u064a \u0644\u0644\u062c\u0633\u0645\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u062a\u0646\u0638\u064a\u0645 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645\u060c \u0648\u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0639\u0644\u0649 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646.<\/p>\n<p><strong>3- \u0627\u0644\u0628\u0637\u0627\u0637\u0633<\/strong><\/p>\n<p>\u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0645\u0646 \u0627\u0644\u0623\u063a\u0630\u064a\u0629 \u0627\u0644\u0645\u0641\u064a\u062f\u0629 \u062c\u062f\u0627 \u0625\u0630\u0627 \u062a\u0645 \u0645\u0631\u0627\u0639\u0627\u0629 \u0637\u0631\u064a\u0642\u0629 \u062a\u062d\u0636\u064a\u0631\u0647\u0627 \u0645\u062b\u0644 \u0627\u0644\u0634\u064a \u0623\u0648 \u0627\u0644\u0633\u0644\u0642\u060c \u0641\u0647\u064a \u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u060c \u0648\u062f\u0648\u0631\u0647\u0627 \u0643\u0628\u064a\u0631 \u0641\u064a \u062a\u0642\u0648\u064a\u0647 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u064a \u0644\u0644\u062c\u0633\u0645\u060c \u0648\u0627\u0644\u062d\u062f \u0645\u0646 \u0641\u062a\u0631\u0629 \u0627\u0644\u0623\u0645\u0631\u0627\u0636\u060c \u0648\u062a\u0639\u0632\u064a\u0632\u0647\u0627 \u0644\u0639\u0645\u0644\u064a\u0627\u062a \u0627\u0644\u0647\u0636\u0645\u060c \u0648\u0623\u064a\u0636\u0627 \u0645\u0641\u064a\u062f\u0647 \u0644\u0644\u0628\u0634\u0631\u0629.<img loading=\"lazy\" class=\"aligncenter wp-image-3390 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/\u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a-\u0645\u0646-\u0623\u0647\u0645-\u0645\u0635\u0627\u062f\u0631-\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.jpg\" alt=\"\u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a \u0645\u0646 \u0623\u0647\u0645 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\" width=\"1000\" height=\"747\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/\u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a-\u0645\u0646-\u0623\u0647\u0645-\u0645\u0635\u0627\u062f\u0631-\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.jpg 1000w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/\u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a-\u0645\u0646-\u0623\u0647\u0645-\u0645\u0635\u0627\u062f\u0631-\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646-300x224.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/\u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a-\u0645\u0646-\u0623\u0647\u0645-\u0645\u0635\u0627\u062f\u0631-\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646-768x574.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/p>\n<p><strong>4- \u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a<\/strong><\/p>\n<p>\u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a \u064a\u064f\u0633\u0645\u0649 \u0628\u0627\u0644\u063a\u0630\u0627\u0621 \u0627\u0644\u062e\u0627\u0631\u0642! \u0644\u0645\u0627\u0630\u0627\u061f \u0644\u0623\u0646\u0647 \u064a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0633\u0645\u0646\u0629\u060c \u0648\u0627\u0644\u0633\u0643\u0631\u064a\u060c \u0648\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628\u060c \u0648\u064a\u0639\u0632\u0632 \u0645\u0646 \u0635\u062d\u0629 \u0627\u0644\u0628\u0634\u0631\u0629 \u0648\u0627\u0644\u0634\u0639\u0631\u060c \u0648\u064a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0637\u0627\u0642\u0629\u060c \u0648\u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0648\u0632\u0646 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645!<\/p>\n<p>\u0643\u0645\u0627 \u0628\u0639\u062a\u0628\u0631 \u0645\u0635\u062f\u0631\u0627 \u0643\u0628\u064a\u0631\u0627 \u0644\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645\u060c \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 K\u060c \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0638\u0627\u0645\u060c \u0648\u063a\u0646\u064a \u0628\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062e\u0641\u0636 \u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629\u060c \u0628\u0645\u0633\u0627\u0639\u062f\u0647 \u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a A, C, E \u0648\u0623\u064a\u0636\u0627 \u064a\u0639\u0632\u0632 \u0645\u0646 \u0639\u0645\u0644\u064a\u0627\u062a \u0627\u0644\u0647\u0636\u0645!<\/p>\n<p><strong>5- \u0627\u0644\u0630\u0631\u0629<\/strong><\/p>\n<p>\u0644\u0644\u0630\u0631\u0629 \u0641\u0648\u0627\u0626\u062f \u0635\u062d\u064a\u0629 \u0643\u062b\u064a\u0631\u0629 \u0645\u0646 \u0623\u0647\u0645\u0647\u0627: \u062a\u0639\u0632\u064a\u0632 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628\u060c \u0648\u062a\u0642\u0644\u064a\u0644 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0645\u0634\u0627\u0643\u0644 \u0643\u062b\u064a\u0631\u0629 \u0645\u062b\u0644: \u0636\u0639\u0641 \u0639\u0636\u0644\u0629 \u0627\u0644\u0642\u0644\u0628\u060c \u0648\u0627\u0644\u0646\u0648\u0628\u0629 \u0627\u0644\u0642\u0644\u0628\u064a\u0629\u060c \u0648\u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u062e\u0641\u0636 \u0645\u0639\u062f\u0644 \u0627\u0644\u0643\u0648\u0644\u0633\u062a\u0631\u0648\u0644 \u0627\u0644\u0636\u0627\u0631 \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0623\u064a\u0636\u0627 \u062a\u0646\u0638\u0645 \u0645\u0633\u062a\u0648\u0649 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u0644\u0627\u062d\u062a\u0648\u0627\u0626\u0647\u0627 \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645.<\/p>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.calories.info\/food\/vegetables\" target=\"_blank\" rel=\"noopener\">Calories<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u062c\u0632\u0621 \u0623\u0633\u0627\u0633\u064a \u0645\u0646 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0644\u0643\u0644 \u0627\u0644\u0646\u0627\u0633. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062a\u0627\u0628\u0639 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u060c \u0633\u062a\u062c\u062f \u0623\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u062e\u0636\u0627\u0631 \u0628\u0633\u064a\u0637\u0629 \u062c\u062f\u0627\u060c \u0644\u0643\u0646 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u062c\u0631\u0639\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0648\u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u063a\u0630\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649. \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 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":10066,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[14],"tags":[2001,396,2002],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/12\/\u0627\u0644\u0633\u0639\u0631\u0627\u062a-\u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629-\u0641\u064a-\u0627\u0644\u062e\u0636\u0627\u0631-3-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1522"}],"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=1522"}],"version-history":[{"count":13,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1522\/revisions"}],"predecessor-version":[{"id":10068,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1522\/revisions\/10068"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/10066"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=1522"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=1522"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=1522"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}