{"id":16117,"date":"2023-11-08T16:16:45","date_gmt":"2023-11-08T14:16:45","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=16117"},"modified":"2023-11-08T16:16:48","modified_gmt":"2023-11-08T14:16:48","slug":"%d9%85%d8%a7-%d9%87%d9%8a-%d8%a7%d9%87%d9%85-%d9%85%d8%b5%d8%a7%d8%af%d8%b1-%d8%a7%d9%84%d9%83%d8%a7%d8%b1%d8%a8","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d9%85%d8%a7-%d9%87%d9%8a-%d8%a7%d9%87%d9%85-%d9%85%d8%b5%d8%a7%d8%af%d8%b1-%d8%a7%d9%84%d9%83%d8%a7%d8%b1%d8%a8\/","title":{"rendered":"\u0645\u0627 \u0647\u064a \u0627\u0647\u0645 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0643\u0627\u0631\u0628 \u0641\u064a \u0627\u0644\u0637\u0639\u0627\u0645\u061f"},"content":{"rendered":"\n<p>\u0642\u062f \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062d\u064a\u0631\u0629 \u0639\u0646\u062f \u0627\u0644\u062a\u062d\u062f\u062b \u0639\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c <a rel=\"noreferrer noopener\" href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%84%d9%83%d8%b1%d8%a8%d9%88%d9%87%d9%8a%d8%af%d8%b1%d8%a7%d8%aa-%d9%85%d9%81%d9%8a%d8%af%d8%a9-%d9%88%d9%84%d8%a7-%d9%85%d8%b6%d8%b1%d8%a9-%d9%84%d9%84%d8%ac%d8%b3%d9%85%d8%9f\/\" target=\"_blank\">\u0647\u0644 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0645\u0641\u064a\u062f\u0629 \u0623\u0645 \u0636\u0627\u0631\u0629\u061f<\/a> \u0636\u0639 \u0641\u064a \u0627\u0639\u062a\u0628\u0627\u0631\u0643 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629 \u0645\u0641\u064a\u062f \u0644\u0635\u062d\u0629 \u062c\u0633\u0645\u0643\u060c \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u0627\u0631\u0645 \u064a\u062d\u062f \u0623\u0648 \u064a\u062d\u0633\u0628 \u0639\u062f\u062f \u062c\u0631\u0627\u0645\u0627\u062a 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<strong>\u0627\u0647\u0645 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0643\u0627\u0631\u0628<\/strong> \u0648\u0623\u0646\u0648\u0627\u0639\u0647.<\/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>\u0645\u0627 \u0647\u064a \u0627\u0647\u0645 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0643\u0627\u0631\u0628<\/h2>\n\n\n\n<ul><li>\u062a\u0644\u0639\u0628 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%85%d8%a7-%d9%87%d9%8a-%d8%a7%d9%84%d9%83%d8%b1%d8%a8%d9%88%d9%87%d9%8a%d8%af%d8%b1%d8%a7%d8%aa-%d9%88%d9%85%d8%a7-%d8%a3%d9%87%d9%85%d9%8a%d8%aa%d9%87%d8%a7%d8%9f\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/a> \u062f\u0648\u0631\u064b\u0627 \u0645\u0647\u0645\u064b\u0627 \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u060c \u0641\u0639\u0646\u062f\u0645\u0627 \u062a\u0623\u0643\u0644 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c \u064a\u062d\u0648\u0644\u0647\u0627 \u062c\u0633\u0645\u0643 \u0625\u0644\u0649 \u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646 (\u0633\u0643\u0631) \u0648\u0627\u0644\u0630\u064a \u064a\u0632\u0648\u062f \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0637\u0627\u0642\u0629.<\/li><li>\u0644\u0630\u0627 \u062a\u0639\u062f \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0647\u064a \u0645\u0635\u062f\u0631 \u0627\u0644\u0648\u0642\u0648\u062f \u0627\u0644\u0631\u0626\u064a\u0633\u064a \u0644\u062c\u0633\u0645\u0643.<\/li><li>\u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u064a\u0636\u064b\u0627 \u0623\u0646 \u0645\u0639\u0638\u0645 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0645\u0645\u0627 \u064a\u0639\u0632\u0632 \u062a\u0646\u0648\u0639 \u0645\u064a\u0643\u0631\u0648\u0628\u064a\u0648\u0645 \u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u0648\u0635\u062d\u0629 \u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u0648\u0627\u0644\u0647\u0636\u0645 \u0627\u0644\u062c\u064a\u062f.<\/li><li>\u0643\u0645\u0627 \u062a\u062d\u062a\u0648\u064a \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0646\u0634\u0648\u064a\u0627\u062a \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 (\u0627\u0644\u0628\u0631\u064a\u0628\u0627\u064a\u0648\u062a\u0643\u0633) \u0627\u0644\u062a\u064a \u062a\u063a\u0630\u064a \u0628\u0643\u062a\u064a\u0631\u064a\u0627 \u0627\u0644\u0623\u0645\u0639\u0627\u0621.<\/li><li>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0630\u0644\u0643 \u064a\u0631\u062a\u0628\u0637 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0631\u062a\u0628\u0627\u0637\u064b\u0627 \u0645\u0628\u0627\u0634\u0631\u064b\u0627 \u0628\u062a\u062d\u0633\u064a\u0646 \u0645\u0632\u0627\u062c\u0643\u060c \u062d\u064a\u062b \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u0627\u0644\u062c\u0633\u0645 \u0644\u0635\u0646\u0639 \u0627\u0644\u0633\u064a\u0631\u0648\u062a\u0648\u0646\u064a\u0646 (\u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u0633\u0645 \u0627\u0644\u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0633\u0639\u064a\u062f)<\/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<h3><a href=\"https:\/\/blog.elcoach.me\/articles\/6-%d8%a3%d9%86%d9%88%d8%a7%d8%b9-%d9%85%d9%86-%d8%a7%d9%84%d9%83%d8%b1%d8%a8%d9%88%d9%87%d9%8a%d8%af%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%a9\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629<\/a><\/h3>\n\n\n\n<ul><li>\u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0645\u0641\u064a\u062f\u0629 \u0644\u0635\u062d\u062a\u0643 \u0645\u062b\u0644 \u0627\u0644\u0622\u062a\u064a:<\/li><li>\u0639\u0646\u062f \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062d\u0628\u0648\u0628\u060c \u0627\u062e\u062a\u0631 \u0641\u064a \u0627\u0644\u063a\u0627\u0644\u0628 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0648\u0644\u064a\u0633 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0645\u0643\u0631\u0631\u0629:<\/li><li>\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0647\u064a \u0623\u0637\u0639\u0645\u0629 \u0645\u062b\u0644 \u062e\u0628\u0632 \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644 \u0648\u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a \u0648\u062f\u0642\u064a\u0642 \u0627\u0644\u0630\u0631\u0629 \u0627\u0644\u0643\u0627\u0645\u0644 \u0648\u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646.<\/li><li>\u0625\u0646\u0647\u0627 \u062a\u0648\u0641\u0631 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u062c\u0633\u0645\u0643\u060c \u0645\u062b\u0644 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641.<\/li><li>\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0645\u0643\u0631\u0631\u0629 \u0647\u064a \u0623\u0637\u0639\u0645\u0629 \u062a\u0645\u062a \u0625\u0632\u0627\u0644\u0629 \u0628\u0639\u0636 \u0623\u062c\u0632\u0627\u0621 \u0627\u0644\u062d\u0628\u0648\u0628. \u0647\u0630\u0627 \u064a\u0632\u064a\u0644 \u0623\u064a\u0636\u064b\u0627 \u0628\u0639\u0636 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0641\u064a\u062f\u0629 \u0644\u0635\u062d\u062a\u0643.<\/li><li>\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641.<\/li><li>\u062d\u0627\u0648\u0644 \u062a\u062c\u0646\u0628 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631 \u0627\u0644\u0645\u0636\u0627\u0641.<\/li><li>\u0648\u0645\u0646 \u0627\u0644\u0623\u0645\u062b\u0644\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0622\u062a\u064a:<\/li><li><strong>\u0627\u0644\u062d\u0628\u0648\u0628<\/strong>: \u0645\u062b\u0644 \u0627\u0644\u062e\u0628\u0632 \u0648\u0627\u0644\u0645\u0639\u0643\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u0645\u0639\u0643\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u0628\u0633\u0643\u0648\u064a\u062a \u0648\u0627\u0644\u062d\u0628\u0648\u0628 \u0648\u0627\u0644\u0623\u0631\u0632<\/li><li><strong>\u0627\u0644\u0641\u0648\u0627\u0643\u0647<\/strong>: \u0645\u062b\u0644 \u0627\u0644\u062a\u0641\u0627\u062d \u0648\u0627\u0644\u0645\u0648\u0632 \u0648\u0627\u0644\u062a\u0648\u062a \u0648\u0627\u0644\u0645\u0627\u0646\u062c\u0648 \u0648\u0627\u0644\u0628\u0637\u064a\u062e \u0648\u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644<\/li><li><strong>\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646<\/strong>\u060c \u0645\u062b\u0644 \u0627\u0644\u062d\u0644\u064a\u0628 \u0648\u0627\u0644\u0632\u0628\u0627\u062f\u064a<\/li><li><strong>\u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a<\/strong>: \u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0627\u0644\u0645\u062c\u0641\u0641\u0629 \u0648\u0627\u0644\u0639\u062f\u0633 \u0648\u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621<\/li><li><strong>\u0627\u0644\u062e\u0636\u0627\u0631 \u0627\u0644\u0646\u0634\u0648\u064a\u0629<\/strong>: \u0645\u062b\u0644 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0648\u0627\u0644\u0630\u0631\u0629 \u0648\u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"800\" height=\"444\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/11\/foods-rich-in-carbohydrates_900.webp\" alt=\"\u0645\u0627 \u0647\u064a \u0627\u0647\u0645 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0643\u0627\u0631\u0628\u061f\" class=\"wp-image-16118\" 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\u062e\u0628\u0632 \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644 \u0648\u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a \u0639\u0644\u0649 \u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0623\u0643\u062b\u0631 \u062a\u0639\u0642\u064a\u062f\u064b\u0627 \u0645\u0646 \u0627\u0644\u062e\u0628\u0632 \u0627\u0644\u0623\u0628\u064a\u0636 \u0648\u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0623\u0628\u064a\u0636.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0642\u062f \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062d\u064a\u0631\u0629 \u0639\u0646\u062f \u0627\u0644\u062a\u062d\u062f\u062b \u0639\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c \u0647\u0644 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0645\u0641\u064a\u062f\u0629 \u0623\u0645 \u0636\u0627\u0631\u0629\u061f \u0636\u0639 \u0641\u064a \u0627\u0639\u062a\u0628\u0627\u0631\u0643 \u0623\u0646 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&#8230;<\/p>\n","protected":false},"author":15,"featured_media":16134,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[14],"tags":[3362,3076,2996,3360],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/11\/\u0645\u0627-\u0647\u064a-\u0627\u0647\u0645-\u0645\u0635\u0627\u062f\u0631-\u0627\u0644\u0643\u0627\u0631\u0628-\u0641\u064a-\u0627\u0644\u0637\u0639\u0627\u0645-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/16117"}],"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=16117"}],"version-history":[{"count":7,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/16117\/revisions"}],"predecessor-version":[{"id":16135,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/16117\/revisions\/16135"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/16134"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=16117"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=16117"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=16117"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}