{"id":1526,"date":"2019-12-06T21:44:06","date_gmt":"2019-12-06T19:44:06","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=1526"},"modified":"2022-08-23T15:53:40","modified_gmt":"2022-08-23T13:53:40","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%ad%d9%84%d9%88%d9%8a%d8%a7%d8%aa-%d9%85%d8%b1%d8%aa%d8%a8%d8%a9-%d8%aa%d8%b5","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%ad%d9%84%d9%88%d9%8a%d8%a7%d8%aa-%d9%85%d8%b1%d8%aa%d8%a8%d8%a9-%d8%aa%d8%b5\/","title":{"rendered":"\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u062d\u0644\u0648\u064a\u0627\u062a \u0645\u0631\u062a\u0628\u0629 \u062a\u0635\u0627\u0639\u062f\u064a\u0627\u064b"},"content":{"rendered":"<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062d\u0627\u0648\u0644 <a href=\"https:\/\/blog.elcoach.me\/articles\/%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-%d9%84%d9%84%d8%ac%d8%b3%d9%85\/\" target=\"_blank\" rel=\"noopener\">\u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<\/a> \u0641\u064a \u0623\u0643\u0644\u0643 \u0639\u0645\u0648\u0645\u0627\u064b \u0625\u0630\u0646 \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u062d\u0644\u0648\u064a\u0627\u062a \u0628\u0627\u0644\u0630\u0627\u062a \u0644\u0623\u0646\u0647\u0627 \u0645\u0646 \u0623\u0643\u062a\u0631 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u0628\u0647\u0627 \u0646\u0633\u0628\u0629 \u0633\u0639\u0631\u0627\u062a \u0639\u0627\u0644\u064a\u0629\u060c \u0633\u0648\u0641 \u0646\u0648\u0636\u062d \u0644\u0643 \u0647\u0646\u0627 \u0628\u0639\u0636 \u0627\u0644\u062d\u0644\u0648\u064a\u0627\u062a \u0627\u0644\u062a\u064a \u0645\u0646\u0647\u0627 \u0633\u0639\u0631\u0627\u062a\u0647\u0627 \u0639\u0627\u0644\u064a\u0629 \u0648\u0645\u0646\u0647\u0627 \u0645\u062a\u0648\u0633\u0637\u0629\u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0644\u062a\u0632\u0645 \u0628\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u062d\u062f\u062f\u060c \u0641\u0646 \u0627\u0644\u0645\u0645\u0643\u0646 \u0623\u0646 \u062a\u0623\u0643\u0644 \u0645\u0646\u0647\u0627 \u0643\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0645\u0643\u0627\u0641\u0623\u0629 \u0644\u0646\u0641\u0633\u0643 \u0623\u0648 \u0641\u064a \u0627\u0644\u0625\u062c\u0627\u0632\u0629 \u062f\u0648\u0646 \u0623\u0646 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0630\u0646\u0628 \u0623\u0648 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0648\u0635\u0641\u0627\u062a \u0635\u062d\u064a\u0629 \u0644\u0644\u062d\u0644\u0648\u064a\u0627\u062a \u0645\u0646 \u0627\u0644\u0643\u0648\u062a\u0634.<\/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\u062d\u0644\u0648\u064a\u0627\u062a<\/h2>\n<p>\u0628\u0627\u0644\u0637\u0628\u0639 \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0644\u0646 \u064a\u0643\u0648\u0646 \u062f\u0642\u064a\u0642\u0627 \u0644\u0644\u063a\u0627\u064a\u0629 \u0644\u0623\u0646\u0647 \u064a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0639\u0648\u0627\u0645\u0644 \u0623\u062e\u0631\u0649 \u0645\u062b\u0644 \u0627\u0644\u062d\u062c\u0645\u060c \u0648\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0625\u0639\u062f\u0627\u062f\u060c \u0648\u0627\u0644\u0639\u0644\u0627\u0645\u0629 \u0627\u0644\u062a\u062c\u0627\u0631\u064a\u0629. \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0639\u0644\u0628\u0629 \u0641\u0645\u0646 \u0627\u0644\u0633\u0647\u0644 \u0645\u0639\u0631\u0641\u0629 \u0639\u062f\u062f \u0633\u0639\u0631\u0627\u062a\u0647\u0627 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0645\u0644\u0635\u0642\u0627\u062a \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0639\u0628\u0648\u0629.<\/p>\n<p>\u0627\u0644\u0622\u0646 \u0633\u0646\u0648\u0636\u062d \u0623\u0634\u0647\u0631 \u0648\u0623\u0633\u0647\u0644 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u062d\u0644\u0648\u064a\u0627\u062a\u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u062a\u0642\u0633\u064a\u0645\u0647\u0645 \u062d\u0633\u0628 \u0633\u0639\u0631\u0627\u062a\u0647\u0645 \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0645\u0643\u0648\u0646\u0627\u062a\u0647\u0645 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629.<\/p>\n<ul>\n<li>\u0642\u0637\u0639 \u0627\u0644\u0643\u0648\u0643\u064a\u0632 \u0628\u0627\u0644\u0634\u0643\u0648\u0644\u0627\u062a\u0629 (3 \u0642\u0637\u0639)<br \/>\n\u0643\u0648\u0628 \u062f\u0642\u064a\u0642 + \u0631\u0628\u0639 \u0643\u0648\u0628 \u0633\u0643\u0631 + 2 \u0628\u064a\u0636\u0647 + \u0646\u0635\u0641 \u0643\u0648\u0628 \u062d\u0628\u064a\u0628\u0627\u062a \u0627\u0644\u0634\u0643\u0648\u0644\u0627\u062a\u0629 + 2 \u0645\u0639\u0644\u0642\u0629 \u0641\u0627\u0646\u064a\u0644\u0627<br \/>\n+ \u0645\u0639\u0644\u0642\u0629 \u0645\u0644\u062d + \u0645\u0639\u0644\u0642\u0629 \u0628\u064a\u0643\u064a\u0646\u062c \u0635\u0648\u062f\u0627<\/li>\n<li>\u0643\u064a\u0643 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 (\u0642\u0637\u0639\u0629 \u0648\u0627\u062d\u062f\u0629)<br \/>\n3 \u0628\u064a\u0636\u0627\u062a+\u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0641\u0627\u0646\u064a\u0644\u0627 + \u0646\u0635\u0641 \u0643\u0648\u0628 \u0633\u0643\u0631+ \u0646\u0635\u0641 \u0643\u0648\u0628 \u0632\u064a\u062a+ \u00a0\u0643\u0648\u0628 \u062f\u0642\u064a\u0642<br \/>\n+ \u0639\u0644\u0628\u0629 \u0633\u0644\u0637\u0629 \u0641\u0648\u0627\u0643\u0629 + \u0646\u0635\u0641 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0643\u0631\u064a\u0645\u0629 \u0627\u0644\u0645\u062e\u0641\u0648\u0642\u0629.<\/li>\n<li>\u0643\u0631\u064a\u0628 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 (\u0642\u0637\u0639\u0629 \u0648\u0627\u062d\u062f\u0629)<br \/>\n\u0642\u0637\u0639 \u0627\u0644\u0643\u0631\u064a\u0628 + \u0641\u0648\u0627\u0643\u0647\u0647 \u0645\u062a\u0646\u0648\u0639\u0629<\/li>\n<\/ul>\n<h3>\u062d\u0644\u0648\u064a\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>\u0645\u0643\u0639\u0628\u064a\u0646 \u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u062f\u0627\u0643\u0646\u0629.<\/li>\n<li>\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u062a\u0639\u062a\u0628\u0631 \u0645\u0646 \u0627\u0644\u062d\u0644\u0648\u064a\u0627\u062a \u0623\u0648 \u0628\u062f\u064a\u0644\u0629 \u0644\u0647\u0627 \u0648<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%d9%81%d9%88%d8%a7%d9%83%d9%87\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u0641\u0648\u0627\u0643\u0647<\/a> \u0642\u0644\u064a\u0644\u0629.<\/li>\n<li>\u0627\u0644\u0623\u0631\u0632 \u0628\u0644\u0628\u0646 \u0627\u0644\u0645\u0635\u0646\u0648\u0639 \u0628\u0633\u0643\u0631 \u062f\u0627\u064a\u062a \u0648\u0631\u0632 \u0642\u0644\u064a\u0644.<\/li>\n<li>\u0645\u0647\u0644\u0628\u064a\u0629 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u0628\u0643\u0627\u0643\u0627\u0648 \u062e\u0627\u0645 \u0648\u0633\u0643\u0631 \u062f\u0627\u064a\u062a.<\/li>\n<\/ul>\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<h3>\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0644\u062d\u0644\u0648\u064a\u0627\u062a (\u0623\u0642\u0644 \u0645\u0646 200 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a)<\/h3>\n<ul>\n<li>\u0643\u064a\u0643 \u0627\u0644\u0645\u0627\u064a\u0643\u0631\u0648\u064a\u0641 (\u0643\u0648\u0628 \u0648\u0627\u062d\u062f)<br \/>\n\u0645\u0644\u0639\u0642\u0629 \u0645\u0646 \u0627\u0644\u062f\u0642\u064a\u0642 \u0627\u0644\u0623\u0628\u064a\u0636 + \u0645\u0644\u0639\u0642\u0629 \u0645\u0646 \u0627\u0644\u0643\u0627\u0643\u0627\u0648 \u0627\u0644\u062e\u0627\u0645 \u063a\u064a\u0631 \u0627\u0644\u0645\u062d\u0644\u0649 + \u0645\u0644\u0639\u0642\u0629 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631 \u0627\u0644\u0628\u0646\u064a<br \/>\n+ \u0645\u0644\u0639\u0642\u0629 \u0645\u0646 \u0627\u0644\u0628\u0627\u0643\u064a\u0646\u063a \u0628\u0627\u0648\u062f\u0631 + \u0645\u0644\u0639\u0642\u0629 \u0645\u0646 \u0627\u0644\u0641\u0627\u0646\u064a\u0644\u0627 + \u0646\u0635\u0641 \u0645\u0644\u0639\u0642\u0629 \u0645\u0646 \u0627\u0644\u0632\u064a\u062a \u0627\u0644\u0646\u0628\u0627\u062a\u064a + 2 \u0645\u0644\u0639\u0642\u0629 \u0645\u0646 \u0627\u0644\u062d\u0644\u064a\u0628<br \/>\n+ \u0631\u0634\u0629 \u0645\u0646 \u0627\u0644\u0645\u0644\u062d.<\/li>\n<li>\u062a\u0627\u0631\u062a \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0628\u0639\u062c\u064a\u0646\u0629 \u0627\u0644\u0628\u064a\u0641 \u0628\u0627\u0633\u062a\u0631\u064a (\u0642\u0637\u0639\u0629 \u0648\u0627\u062d\u062f\u0629)<br \/>\n\u0631\u0642\u0627\u0626\u0642 \u0627\u0644\u0628\u064a\u0641 \u0628\u0627\u0633\u062a\u0631\u064a \u0628\u0627\u0644\u062d\u062c\u0645 \u0627\u0644\u0639\u0627\u062f\u064a+ \u0644\u0628\u0646 \u0631\u0627\u0626\u0628 \u062a\u0645\u062a \u062a\u0635\u0641\u064a\u062a\u0647 \u0623\u0648 \u0644\u0628\u0646 \u0645\u0635\u0641\u0649 \u062e\u0627\u0644\u064a \u0627\u0644\u062f\u0633\u0645<br \/>\n+ \u0642\u0637\u0639 \u0645\u0646 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0645\u062a\u0646\u0648\u0639\u0629 \u062d\u0633\u0628 \u0627\u0644\u0631\u063a\u0628\u0629 + \u0627\u0644\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0639\u0633\u0644 + \u0645\u0644\u0639\u0642\u0629 \u0645\u0646 \u0627\u0644\u0641\u0627\u0646\u064a\u0644\u0627 +<br \/>\n2 \u0645\u0644\u0639\u0642\u0629 \u0645\u0646 \u0627\u0644\u0632\u0628\u062f\u0629 \u0627\u0644\u0637\u0631\u064a\u0629 \u0623\u0648 \u0627\u0644\u0632\u064a\u062a \u0627\u0644\u0646\u0628\u0627\u062a\u064a.<\/li>\n<li>\u0643\u0631\u064a\u0645\u0629 \u0627\u0644\u0644\u0628\u0646 \u0645\u0639 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0645\u0642\u0637\u0639\u0629<br \/>\n\u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0644\u0628\u0646 \u062e\u0627\u0644\u064a \u0627\u0644\u062f\u0633\u0645 + \u0645\u0644\u0639\u0642\u0629 \u0645\u0646 \u0627\u0644\u0641\u0627\u0646\u064a\u0644\u0627+ \u0641\u0627\u0643\u0647\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 (\u062d\u0633\u0628 \u0627\u0644\u0631\u063a\u0628\u0629) \u0645\u062b\u0644 \u0627\u0644\u0641\u0631\u0627\u0648\u0644\u0629 \u0648\u0627\u0644\u0645\u0648\u0632 \u0648\u0627\u0644\u062a\u0641\u0627\u062d.<\/li>\n<li>\u0627\u0644\u0633\u0628\u0648\u0646\u062c \u0643\u064a\u0643 (\u0642\u0637\u0639\u0629 \u0648\u0627\u062d\u062f\u0629)<br \/>\n\u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u062f\u0642\u064a\u0642.+ \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631.+ \u0633\u062a \u0628\u064a\u0636\u0627\u062a.+ \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0641\u0627\u0646\u064a\u0644\u0627.<\/li>\n<li>\u0642\u0637\u0639 \u0627\u0644\u0634\u0643\u0648\u0644\u0627\u062a\u0629 \u0627\u0644\u062f\u0627\u0631\u0643 \u0627\u0644\u0645\u062d\u0634\u064a\u0629 \u0628\u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0633\u062a\u0642 (\u0642\u0637\u0639\u0629 \u0635\u063a\u064a\u0631\u0629)<br \/>\n\u0644\u0648\u062d \u0645\u0646 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627 \u0627\u0644\u062f\u0627\u0643\u0646\u0629 + 2 \u0645\u0644\u0639\u0642\u0629 \u0645\u0646 \u0632\u064a\u062a \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f + \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0641\u0627\u0646\u064a\u0644\u0627<br \/>\n+ \u0631\u0628\u0639 \u0643\u0648\u0628 \u0645\u0646 \u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0633\u062a\u0642 + 2 \u0645\u0644\u0639\u0642\u0629 \u0645\u0646 \u0632\u064a\u062a \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f (\u062a\u0636\u0627\u0641 \u0625\u0644\u0649 \u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0633\u062a\u0642)<br \/>\n+ \u0623\u0643\u0648\u0627\u0628 \u0627\u0644\u0643\u0628 \u0643\u064a\u0643 \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u0627\u0644\u0648\u0631\u0642\u064a\u0629.<\/li>\n<li>\u0627\u0644\u0643\u0645\u062b\u0631\u064a \u0628\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u0642\u0631\u0641\u0629<br \/>\n\u0628\u0636\u0639 \u062b\u0645\u0631\u0627\u062a \u0645\u0646 \u0627\u0644\u0643\u0645\u062b\u0631\u064a \u0628\u062d\u062c\u0645 \u0645\u062a\u0648\u0633\u0637 + \u0627\u0644\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0632\u0628\u064a\u0628 + \u0643\u0645\u064a\u0629 \u0645\u0646\u0627\u0633\u0628\u0629 \u0645\u0646 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a +<br \/>\n\u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0642\u0631\u0641\u0629 \u0627\u0644\u0646\u0627\u0639\u0645\u0629 + \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0639\u0633\u0644.<\/li>\n<li>\u0627\u0644\u0643\u0628 \u0643\u064a\u0643 (\u0642\u0637\u0639\u0629 \u0648\u0627\u062d\u062f\u0629)<br \/>\n\u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u062f\u0651\u0642\u064a\u0642.+ \u0646\u0635\u0641 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0632\u0651\u0628\u062f\u0629 \u0623\u0648 \u0627\u0644\u0632\u0651\u064a\u062a.+ 3\\4 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u062d\u0644\u064a\u0628 \u0627\u0644\u0633\u0651\u0627\u0626\u0644<br \/>\n+ \u0646\u0635\u0641 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0633\u0643\u0651\u0631. + \u0628\u064a\u0636\u0629 \u0648\u0627\u062d\u062f\u0629.+ \u0631\u0628\u0639 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0645\u0644\u062d<br \/>\n+ \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0641\u0627\u0646\u064a\u0644\u064a\u0627 + \u0645\u0644\u0639\u0642\u0629 \u0648\u0646\u0635\u0641 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0628\u064a\u0643\u0646\u062c \u0628\u0627\u0648\u062f\u0631+ \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0644\u0651\u0628\u0646.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"wp-image-2877 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/12\/shutterstock_393753934-1-1024x683.jpg\" alt=\"\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u062d\u0644\u0648\u064a\u0627\u062a \u0627\u0644\u0623\u064a\u0633 \u0643\u0631\u064a\u0645\" width=\"700\" height=\"467\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/12\/shutterstock_393753934-1-1024x683.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/12\/shutterstock_393753934-1-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/12\/shutterstock_393753934-1-768x512.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/12\/shutterstock_393753934-1.jpg 2048w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h3>\u062d\u0644\u0648\u064a\u0627\u062a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0623\u0643\u062b\u0631 \u0645\u0646 200 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a<\/h3>\n<ul>\n<li>\u0627\u0644\u0623\u064a\u0633 \u0643\u0631\u064a\u0645 (\u0643\u0648\u0628 \u0648\u0627\u062d\u062f)<\/li>\n<li>\u0643\u064a\u0643 \u0627\u0644\u0628\u0631\u0627\u0648\u0646\u064a\u0632 (\u0642\u0637\u0639\u0629 \u0648\u0627\u062d\u062f\u0629)<br \/>\n\u0643\u0648\u0628\u0627\u0646 \u0648\u0631\u0628\u0639 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631 \u0646\u0627\u0639\u0645 \u0627\u0644\u062d\u0628\u064a\u0628\u0627\u062a.+ \u062b\u0644\u062b\u064a \u0627\u0644\u0643\u0648\u0628 \u0645\u0646 \u0628\u0648\u062f\u0631\u0629 \u0627\u0644\u0643\u0627\u0643\u0627\u0648 \u0627\u0644\u0633\u0627\u062f\u0629 +<br \/>\n\u0646\u0635\u0641 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u062c\u0648\u0632 \u0627\u0644\u0645\u062c\u0631\u0648\u0634 + \u0643\u0648\u0628 \u0648\u0631\u0628\u0639 \u0645\u0646 \u0627\u0644\u062f\u0642\u064a\u0642+ \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0628\u064a\u0643\u0646\u062c \u0628\u0627\u0648\u062f\u0631 +<br \/>\n\u0631\u0628\u0639 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0628\u064a\u0643\u0631\u0628\u0648\u0646\u0627\u062a \u0627\u0644\u0635\u0648\u062f\u0627 + \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0645\u0644\u062d.+ \u0631\u0628\u0639 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0641\u0627\u0646\u064a\u0644\u0627 \u0627\u0644\u0633\u0627\u0626\u0644\u0629<br \/>\n+ \u0623\u0631\u0628\u0639 \u062d\u0628\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0628\u064a\u0636+ \u00a0\u062b\u0644\u0627\u062b\u0629 \u0623\u0631\u0628\u0627\u0639 \u0627\u0644\u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0632\u0628\u062f\u0629 \u0627\u0644\u0644\u064a\u0646\u0629.<\/li>\n<li>\u0643\u064a\u0643 \u0627\u0644\u0634\u064a\u0643\u0648\u0644\u0627\u062a\u0629 (\u0642\u0637\u0639\u0629 \u0648\u0627\u062d\u062f\u0629)<br \/>\n100 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0632\u0628\u062f\u0629. +100 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u0627\u0644\u062e\u0627\u0645. + \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u062f\u0642\u064a\u0642 \u0627\u0644\u0645\u062a\u0639\u062f\u062f \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0627\u062a. +<br \/>\n\u0646\u0635\u0641 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631.+ \u0628\u064a\u0636\u062a\u0627\u0646. + \u0645\u0644\u0639\u0642\u062a\u0627\u0646 \u0643\u0628\u064a\u0631\u062a\u0627\u0646 \u0645\u0646 \u0643\u0631\u064a\u0645\u0629 \u0627\u0644\u062e\u0641\u0642 + \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u0643\u0627\u0643\u0627\u0648 \u0627\u0644\u062e\u0627\u0645.+ \u0631\u0628\u0639 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0645\u0644\u062d.+ \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0643\u0644\u064d \u0645\u0646: \u0627\u0644\u0641\u0627\u0646\u064a\u0644\u0627. \u0627\u0644\u0628\u064a\u0643\u0646\u062c \u0628\u0627\u0648\u062f\u0631. \u0627\u0644\u0628\u064a\u0643\u0646\u062c \u0635\u0648\u062f\u0627.<\/li>\n<\/ul>\n<h3>\u062d\u0644\u0648\u064a\u0627\u062a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0623\u0643\u062b\u0631 \u0645\u0646 300 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a<\/h3>\n<ul>\n<li>\u0641\u0637\u064a\u0631\u0629 \u0627\u0644\u062a\u0641\u0627\u062d (\u0642\u0637\u0639\u0629 \u0648\u0627\u062d\u062f\u0629)<br \/>\n\u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0632\u0628\u062f\u0629+ \u0623\u0631\u0628\u0639\u0629 \u0623\u0643\u0648\u0627\u0628 \u0645\u0646 \u0627\u0644\u062f\u0642\u064a\u0642 + \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631 \u0627\u0644\u0628\u0646\u064a + \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0641\u0627\u0646\u064a\u0644\u0627<br \/>\n+ \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0642\u0631\u0641\u0629 \u0627\u0644\u0646\u0627\u0639\u0645\u0629 + \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0648\u0646\u0635\u0641 \u0645\u0646 \u0627\u0644\u0628\u064a\u0643\u0646\u062c \u0628\u0627\u0648\u062f\u0631+ \u0631\u0628\u0639 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621+ \u0628\u064a\u0636\u062a\u0627\u0646.<\/li>\n<li>\u0634\u0643\u0648\u0644\u0627\u062a\u0629 \u0645\u0648\u0633 (\u0642\u0637\u0639\u0629 \u0648\u0627\u062d\u062f\u0629)<br \/>\n200 \u062c\u0631\u0627\u0645 \u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u0633\u0648\u062f\u0627\u0621 \u062f\u0627\u0643\u0646\u0629 + \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0641\u0627\u0646\u064a\u0644\u064a\u0627 \u0627\u0644\u0633\u0627\u0626\u0644\u0629. + \u0623\u0631\u0628\u0639 \u0628\u064a\u0636\u0627\u062a<br \/>\n+ \u0631\u0628\u0639 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631 + \u0643\u0631\u064a\u0645\u0629 \u062d\u0644\u0648\u064a\u0627\u062a.<\/li>\n<li>\u062a\u0634\u064a\u0632 \u0643\u064a\u0643 (\u0642\u0637\u0639\u0629 \u0648\u0627\u062d\u062f\u0629)<br \/>\n\u062e\u0645\u0633\u0629 \u0648\u0623\u0631\u0628\u0639\u0648\u0646 \u062c\u0631\u0627\u0645\u0627\u064b \u0645\u0646 \u0627\u0644\u0643\u0631\u064a\u0645\u0629 \u0627\u0644\u062c\u0627\u0647\u0632\u0629 + \u0646\u0635\u0641 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u062d\u0644\u064a\u0628 + \u062b\u0644\u0627\u062b\u0645\u0626\u0629 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0633\u0643\u0648\u064a\u062a +<br \/>\n\u0623\u0631\u0628\u0639 \u0645\u0644\u0627\u0639\u0642 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0632\u0628\u062f\u0629 + \u0623\u0631\u0628\u0639\u0629 \u0639\u0634\u0631 \u0645\u0643\u0639\u0628\u0627\u064b \u0645\u0646 \u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0643\u0631\u064a\u0645\u064a + \u0646\u0635\u0641 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631 \u0627\u0644\u0628\u0648\u062f\u0631\u0629 +<br \/>\n\u0645\u0644\u0639\u0642\u062a\u0627\u0646 \u0635\u063a\u064a\u0631\u062a\u0627\u0646 \u0645\u0646 \u0627\u0644\u062c\u064a\u0644\u064a + \u0633\u062a \u0645\u0644\u0627\u0639\u0642 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0645\u0631\u0628\u0649 \u0627\u0644\u0641\u0631\u0648\u0627\u0644\u0629+ \u0645\u0644\u0639\u0642\u062a\u0627\u0646 \u0635\u063a\u064a\u0631\u062a\u0627\u0646 \u0645\u0646 \u0627\u0644\u0646\u0634\u0627.<\/li>\n<\/ul>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.indiatimes.com\/health\/tips-tricks\/calories-in-popular-desserts-237964.html#3\" target=\"_blank\" rel=\"noopener\">India Times<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062d\u0627\u0648\u0644 \u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0623\u0643\u0644\u0643 \u0639\u0645\u0648\u0645\u0627\u064b \u0625\u0630\u0646 \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u062d\u0644\u0648\u064a\u0627\u062a \u0628\u0627\u0644\u0630\u0627\u062a \u0644\u0623\u0646\u0647\u0627 \u0645\u0646 \u0623\u0643\u062a\u0631 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u0628\u0647\u0627 \u0646\u0633\u0628\u0629 \u0633\u0639\u0631\u0627\u062a \u0639\u0627\u0644\u064a\u0629\u060c \u0633\u0648\u0641 \u0646\u0648\u0636\u062d \u0644\u0643 \u0647\u0646\u0627 \u0628\u0639\u0636 \u0627\u0644\u062d\u0644\u0648\u064a\u0627\u062a \u0627\u0644\u062a\u064a \u0645\u0646\u0647\u0627 \u0633\u0639\u0631\u0627\u062a\u0647\u0627 \u0639\u0627\u0644\u064a\u0629 \u0648\u0645\u0646\u0647\u0627 \u0645\u062a\u0648\u0633\u0637\u0629\u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0644\u062a\u0632\u0645 \u0628\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u062d\u062f\u062f\u060c \u0641\u0646 \u0627\u0644\u0645\u0645\u0643\u0646 \u0623\u0646 \u062a\u0623\u0643\u0644 \u0645\u0646\u0647\u0627 \u0643\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0645\u0643\u0627\u0641\u0623\u0629 \u0644\u0646\u0641\u0633\u0643 \u0623\u0648 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":10204,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[14],"tags":[398,305,313],"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\u062d\u0644\u0648\u064a\u0627\u062a-1-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1526"}],"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=1526"}],"version-history":[{"count":7,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1526\/revisions"}],"predecessor-version":[{"id":10208,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1526\/revisions\/10208"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/10204"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=1526"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=1526"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=1526"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}