{"id":16720,"date":"2024-01-15T15:58:27","date_gmt":"2024-01-15T13:58:27","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=16720"},"modified":"2024-01-15T15:58:29","modified_gmt":"2024-01-15T13:58:29","slug":"%d8%ac%d8%af%d9%88%d9%84-%d9%84%d8%b2%d9%8a%d8%a7%d8%af%d8%a9-%d8%a7%d9%84%d9%88%d8%b2%d9%86-%d9%85%d8%ac%d8%b1%d8%a8","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%ac%d8%af%d9%88%d9%84-%d9%84%d8%b2%d9%8a%d8%a7%d8%af%d8%a9-%d8%a7%d9%84%d9%88%d8%b2%d9%86-%d9%85%d8%ac%d8%b1%d8%a8\/","title":{"rendered":"\u062c\u062f\u0648\u0644 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0645\u062c\u0631\u0628"},"content":{"rendered":"\n<p>\u064a\u0639\u062f \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0623\u0645\u0631\u064b\u0627 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\u062d\u0633\u0628 \u0648\u0632\u0646\u0643 \u0648\u0643\u0645\u064a\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u062c\u0633\u0645\u0643\u060c<br>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0627\u0644\u0645\u0641\u0636\u0644\u0629 \u0644\u0643 \u0648\u0627\u0633\u062a\u0628\u0639\u0627\u062f \u0627\u0644\u0623\u0643\u0644\u0627\u062a \u063a\u064a\u0631 \u0627\u0644\u0645\u0631\u063a\u0648\u0628\u0629 \u0645\u0646 <a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634<\/a>.<\/p><\/blockquote><\/figure>\n\n\n\n<p><strong>\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062b\u0627\u0646\u064a<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0644\u0625\u0641\u0637\u0627\u0631: \u0627\u0645\u0632\u062c \u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u0645\u0639 \u0627\u0644\u062e\u0628\u0632 \u0627\u0644\u0645\u062d\u0645\u0635 \u0639\u0644\u0649 \u0627\u0644\u0625\u0641\u0637\u0627\u0631\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0631\u0634 \u0627\u0644\u0642\u0644\u064a\u0644 \u0645\u0646 \u0634\u0631\u0627\u0628 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u0623\u0648 \u0627\u0644\u0639\u0633\u0644 \u062d\u0633\u0628 \u0630\u0648\u0642\u0643\u060c \u0623\u0636\u0641 \u0643\u0648\u0628\u064b\u0627 \u0645\u0646 \u0627\u0644\u062d\u0644\u064a\u0628 \u0623\u0648 \u0627\u0644\u0642\u0647\u0648\u0629 \u0648\u0627\u0644\u0641\u0648\u0627\u0643\u0647.<\/li><li>\u0627\u0644\u063a\u062f\u0627\u0621: \u0627\u062e\u062a\u0631 \u0633\u0644\u0637\u0629 \u0627\u0644\u0628\u064a\u0636 \u0644\u062a\u0646\u0627\u0648\u0644 \u0637\u0639\u0627\u0645 \u0627\u0644\u063a\u062f\u0627\u0621\u060c 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\u0627\u0644\u0644\u0628\u0646 \u0645\u062e\u0644\u0648\u0637 \u0628\u0627\u0644\u0639\u0633\u0644 \u0648\u0627\u0644\u0645\u0648\u0632.<\/li><li>\u0627\u0644\u0639\u0634\u0627\u0621:\u062a\u0646\u0627\u0648\u0644 \u0623\u0641\u062e\u0627\u0630 \u0627\u0644\u062f\u062c\u0627\u062c \u0627\u0644\u0645\u0634\u0648\u064a\u0629 \u0645\u0639 \u0627\u0644\u0635\u0644\u0635\u0629 \u0627\u0644\u062a\u064a \u062a\u0641\u0636\u0644\u0647\u0627 \u0648\u0627\u0644\u0630\u0631\u0629\u060c \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 1.5 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u062e\u0636\u0627\u0631 \u0627\u0644\u0645\u062e\u0628\u0648\u0632\u0629<br>&nbsp;(\u0645\u062b\u0644 \u0627\u0644\u062c\u0632\u0631 \u0648\u0627\u0644\u0628\u0635\u0644 \u0648\u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627) \u0641\u064a \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646.<\/li><li>\u0623\u0646\u0647\u064a \u0627\u0644\u064a\u0648\u0645 \u0628\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0645\u0648\u0633\u0645\u064a\u0629 \u0644\u0644\u062d\u0644\u0648\u0649.<\/li><\/ul>\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\/2024\/01\/meal-plan-cover-scaled-1.webp\" alt=\"\u062c\u062f\u0648\u0644 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0645\u062c\u0631\u0628\" class=\"wp-image-16721\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/meal-plan-cover-scaled-1.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/meal-plan-cover-scaled-1-300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/meal-plan-cover-scaled-1-768x512.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure><\/div>\n\n\n\n<p><strong>\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0631\u0627\u0628\u0639<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0644\u0625\u0641\u0637\u0627\u0631: \u062a\u0646\u0627\u0648\u0644 \u0634\u0637\u0627\u0626\u0631 \u0627\u0644\u062e\u0628\u0632 \u0648\u0627\u0644\u0645\u0631\u0628\u0649 \u0648\u0648\u0639\u0627\u0621 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0645\u062a\u0646\u0648\u0639 \u0648\u0645\u0634\u0631\u0648\u0628\u0643 \u0627\u0644\u0645\u0641\u0636\u0644 \u0627\u0644\u0645\u0635\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062d\u0644\u064a\u0628 \u0643\u0627\u0645\u0644 \u0627\u0644\u062f\u0633\u0645.<\/li><li>\u0627\u0644\u063a\u062f\u0627\u0621: \u062a\u0646\u0627\u0648\u0644 \u0633\u0644\u0637\u0629 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0648\u0627\u0644\u0643\u064a\u0646\u0648\u0627 \u0639\u0644\u0649 \u0627\u0644\u063a\u062f\u0627\u0621\u060c \u0644\u0627 \u062a\u0646\u0633 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u062e\u0636\u0627\u0631 \u0645\u062b\u0644 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\u0631\u0627\u0641\u064a\u0648\u0644\u064a \u0627\u0644\u0633\u0628\u0627\u0646\u062e \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u062f\u064a\u0644 \u0635\u062d\u064a.<\/li><\/ul>\n\n\n\n<h3><a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%86%d8%b8%d8%a7%d9%85-%d8%ba%d8%b0%d8%a7%d8%a6%d9%8a-%d8%b5%d8%ad%d9%8a-%d9%84%d8%b2%d9%8a%d8%a7%d8%af%d8%a9-%d8%a7%d9%84%d9%88%d8%b2%d9%86\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646<\/a><\/h3>\n\n\n\n<p><strong>\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062e\u0627\u0645\u0633<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0644\u0625\u0641\u0637\u0627\u0631: \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0645\u0639 \u0627\u0644\u0641\u0631\u0627\u0648\u0644\u0629\u060c \u0643\u0644 \u0645\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u064a\u0647 \u0647\u0648 \u062d\u0641\u0646\u0629 \u0645\u0646 \u0627\u0644\u0641\u0631\u0627\u0648\u0644\u0629 \u0648\u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a \u0648\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0648\u0627\u0644\u0639\u0633\u0644 \u0648\u0627\u0644\u062d\u0644\u064a\u0628 \u0627\u0644\u062e\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u0633\u0643\u0631\u060c \u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0645\u0646\u0643\u0647 \u0645\u0639\u0647\u060c \u0643\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u0627\u0633\u062a\u0628\u062f\u0627\u0644 \u0627\u0644\u0641\u0631\u0627\u0648\u0644\u0629 \u0628\u0627\u0644\u0645\u0648\u0632.<\/li><li>\u0627\u0644\u063a\u062f\u0627\u0621: \u0631\u0628\u0639 \u062f\u062c\u0627\u062c\u0629 \u0645\u0642\u0644\u064a\u0629 \u0623\u0648 200 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0644\u062d\u0645 \u0627\u0644\u0645\u0642\u0644\u064a \u0623\u0648 \u0633\u0645\u0643\u062a\u064a\u0646 \u0645\u0642\u0644\u064a\u062a\u064a\u0646 \u0648\u0637\u0628\u0642 \u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0623\u0628\u064a\u0636 \u0648\u0637\u0628\u0642 \u0645\u0646 \u0627\u0644\u0633\u0644\u0637\u0629.<\/li><li>\u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0627\u0644\u0645\u0633\u0627\u0626\u064a\u0629: \u064a\u0645\u0643\u0646\u0643 \u062a\u0646\u0627\u0648\u0644 \u0633\u0646\u062f\u0648\u062a\u0634 \u0645\u0646 \u0627\u0644\u0639\u0633\u0644 \u0627\u0644\u0623\u0633\u0648\u062f.<\/li><li>\u0627\u0644\u0639\u0634\u0627\u0621: \u0623\u0646\u0647\u064a \u0627\u0644\u064a\u0648\u0645 \u0628\u0648\u0639\u0627\u0621 \u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u062f\u062c\u0627\u062c \u0627\u0644\u0643\u0631\u064a\u0645\u064a \u0648\u0645\u0639\u0643\u0631\u0648\u0646\u0629 \u0627\u0644\u0641\u0637\u0631. \u064a\u0645\u0643\u0646\u0643 \u0628\u0627\u0644\u062a\u0623\u0643\u064a\u062f \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062e\u0636\u0627\u0631 \u0625\u0630\u0627 \u0623\u0631\u062f\u062a.<\/li><\/ul>\n\n\n\n<p><strong>\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0633\u0627\u062f\u0633<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0644\u0625\u0641\u0637\u0627\u0631: \u0628\u0627\u0631 \u062c\u0631\u0627\u0646\u0648\u0644\u0627 \u0648\u0643\u0648\u0628 \u0642\u0647\u0648\u0629 \u0645\u0635\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062d\u0644\u064a\u0628 \u0627\u0644\u0643\u0631\u064a\u0645\u064a \u0627\u0644\u0643\u0627\u0645\u0644.<\/li><li>\u0627\u0644\u063a\u062f\u0627\u0621: \u0636\u0639 \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621 \u0645\u0639 \u0648\u0639\u0627\u0621 \u0645\u0646 \u0627\u0644\u0633\u0644\u0637\u0629 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\u0627\u0644\u0632\u0628\u062f.<\/li><li>\u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0627\u0644\u0645\u0633\u0627\u0626\u064a\u0629: \u062d\u0641\u0646\u0629 \u0645\u0646 \u0627\u0644\u0645\u0633\u0643\u0631\u0627\u062a \u0645\u0639 \u0631\u0628\u0639 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u062c\u0631\u0627\u0646\u0648\u0644\u0627 \u0645\u0639 \u062d\u0641\u0646\u0629 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0645\u062c\u0641\u0641\u0629 \u0648\u062d\u0641\u0646\u0629 \u0645\u0646 \u0627\u0644\u0628\u0646\u062f\u0642.<\/li><li>\u0627\u0644\u0639\u0634\u0627\u0621: \u064a\u0645\u0643\u0646\u0643 \u062a\u0646\u0627\u0648\u0644 \u0633\u0645\u0643 \u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0645\u0639 \u0637\u0628\u0642 \u0645\u062a\u0648\u0633\u0637 \u0645\u0646 \u0627\u0644\u0623\u0631\u0632.<\/li><\/ul>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u064a\u0639\u062f 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&#8230;<\/p>\n","protected":false},"author":15,"featured_media":16832,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[14],"tags":[3454,3453,966,1496],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2024\/01\/\u062c\u062f\u0648\u0644-\u0644\u0632\u064a\u0627\u062f\u0629-\u0627\u0644\u0648\u0632\u0646-\u0645\u062c\u0631\u0628-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/16720"}],"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=16720"}],"version-history":[{"count":5,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/16720\/revisions"}],"predecessor-version":[{"id":16833,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/16720\/revisions\/16833"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/16832"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=16720"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=16720"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=16720"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}