{"id":2397,"date":"2020-07-08T16:53:07","date_gmt":"2020-07-08T14:53:07","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=2397"},"modified":"2023-10-09T14:48:45","modified_gmt":"2023-10-09T12:48:45","slug":"%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d9%85%d9%83%d8%b3%d8%b1%d8%a7%d8%aa","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d9%85%d9%83%d8%b3%d8%b1%d8%a7%d8%aa\/","title":{"rendered":"\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0644\u0644\u062a\u062e\u0633\u064a\u0633 \u0648\u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629"},"content":{"rendered":"

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\"\u0641\u0648\u0627\u0626\u062f<\/p>\n

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\n\u2714<\/span><\/span>\u00a0\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646: 6 \u062c\u0631\u0627\u0645
\n\u2714<\/span><\/span>\u00a0\u0627\u0644\u062f\u0647\u0648\u0646: 14 \u062c\u0631\u0627\u0645 (9 \u0645\u0646\u0647\u0627 \u0623\u062d\u0627\u062f\u064a\u0629 \u063a\u064a\u0631 \u0645\u0634\u0628\u0639\u0629)
\n\u2714<\/span><\/span>\u00a0\u0641\u064a\u062a\u0627\u0645\u064a\u0646 E: 37 \u066a \u0645\u0646 RDI “\u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u064a\u0648\u0645\u064a \u0644\u0644\u062c\u0633\u0645”
\n\u2714<\/span><\/span>\u00a0\u0627\u0644\u0645\u0646\u063a\u0646\u064a\u0632: 32 \u066a \u0645\u0646 RDI
\n\u2714<\/span><\/span>\u00a0\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645: 20 \u066a \u0645\u0646 RDI
\n\u2714<\/span><\/span>\u00a0\u0648\u0628\u0647 \u0643\u0645\u0627\u0646 \u0643\u0645\u064a\u0629 \u0645\u0646\u0627\u0633\u0628\u0629 \u0645\u0646 \u0627\u0644\u0646\u062d\u0627\u0633 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 B2 (\u0627\u0644\u0631\u064a\u0628\u0648\u0641\u0644\u0627\u0641\u064a\u0646) \u0648\u0627\u0644\u0641\u0648\u0633\u0641\u0648\u0631.
\n\u2714<\/span><\/span>\u00a0\u0643\u0644 \u0647\u0630\u0627 \u0641\u064a \u0643\u0645\u064a\u0629 \u0635\u063a\u064a\u0631\u0629.. \u062a\u0648\u0641\u0631 161 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u0642\u0637 \u0648 2.5 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0647\u0636\u0645.<\/span><\/p>\n

2- \u0627\u0644\u0644\u0648\u0632 \u0645\u0635\u062f\u0631 \u0631\u0627\u0626\u0639 \u0644\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629<\/span><\/h4>\n

\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u062a\u062d\u0645\u064a \u0627\u0644\u062c\u0633\u0645 \u0645\u0646 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u0648\u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629 \u0648\u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0645\u062b\u0644 \u0627\u0644\u0633\u0631\u0637\u0627\u0646\u060c \u0648\u0645\u0639\u0638\u0645 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u0642\u0648\u064a\u0629 \u0641\u064a \u0627\u0644\u0644\u0648\u0632 \u062a\u062a\u0631\u0643\u0632 \u0641\u064a \u0627\u0644\u0637\u0628\u0642\u0629 \u0627\u0644\u0628\u0646\u064a\u0629 \u0645\u0646\u0647\u0627 \u0623\u0648 \u0627\u0644\u0642\u0634\u0631\u0629.<\/span><\/p>\n

3- \u0627\u0644\u0644\u0648\u0632 \u063a\u0646\u064a \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0647\u0640<\/span><\/h4>\n

\u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0647\u0640 \u0647\u0648 \u0639\u0627\u0626\u0644\u0629 \u0645\u0646 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u0641\u064a \u0627\u0644\u062f\u0647\u0648\u0646. \u062f\u0631\u0627\u0633\u0627\u062a \u0643\u062b\u064a\u0631\u0629 \u0631\u0628\u0637\u062a \u0628\u064a\u0646 \u062a\u0646\u0627\u0648\u0644 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u0647\u0640) \u0627\u0644\u0639\u0627\u0644\u064a \u0648\u0645\u0639\u062f\u0644\u0627\u062a \u0623\u0642\u0644 \u0645\u0646 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0633\u0631\u0637\u0627\u0646 \u0648\u0645\u0631\u0636 \u0627\u0644\u0632\u0647\u0627\u064a\u0645\u0631.\u00a0<\/span><\/p>\n

4- \u0627\u0644\u0644\u0648\u0632 \u064a\u0645\u0643\u0646\u0647 \u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645<\/span><\/h4>\n

\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0645\u0646\u062e\u0641\u0636\u0629 \u0641\u064a \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0644\u0643\u0646\u0647\u0627 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641. \u0648\u0647\u0630\u0627 \u064a\u062c\u0639\u0644\u0647\u0627 \u0627\u0644\u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0623\u0645\u062b\u0644 \u0644\u0645\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a.
\n\u0627\u0644\u0644\u0648\u0632 \u0628\u0647 \u0643\u0645\u064a\u0629 \u0639\u0627\u0644\u064a\u0629 \u062c\u062f\u0627 \u0645\u0646 \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645\u060c \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0647\u0648 \u0645\u0639\u062f\u0646 \u064a\u0634\u0627\u0631\u0643 \u0641\u064a \u0623\u0643\u062b\u0631 \u0645\u0646 300 \u0639\u0645\u0644\u064a\u0629 \u062c\u0633\u062f\u064a\u0629\u060c \u0628\u0645\u0627 \u0641\u064a\u0647\u0627 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645.\u00a0<\/span><\/p>\n

\"\u062f\u0627\u064a\u062a<\/a><\/p>\n

5- \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u064a\u0641\u064a\u062f \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0636\u063a\u0637 \u0627\u0644\u062f\u0645<\/span><\/h4>\n

\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0641\u064a \u0627\u0644\u0644\u0648\u0632 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u0627 \u0639\u0644\u0649 \u062e\u0641\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0636\u063a\u0637 \u0627\u0644\u062f\u0645. \u0641\u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0647\u0648 \u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0644\u0644\u0646\u0648\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0648\u0627\u0644\u0633\u0643\u062a\u0627\u062a \u0627\u0644\u062f\u0645\u0627\u063a\u064a\u0629 \u0648\u0627\u0644\u0641\u0634\u0644 \u0627\u0644\u0643\u0644\u0648\u064a.<\/span><\/p>\n

6- \u0627\u0644\u0644\u0648\u0632 \u064a\u0645\u0643\u0646\u0647 \u062e\u0641\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0641\u064a \u0627\u0644\u062f\u0645<\/span><\/h4>\n

\u062a\u0646\u0627\u0648\u0644 \u062d\u0641\u0646\u0629 \u0623\u0648 \u0627\u062b\u0646\u064a\u0646 \u0645\u0646 \u0627\u0644\u0644\u0648\u0632 \u064a\u0648\u0645\u064a\u064b\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0644\u0627\u0646\u062e\u0641\u0627\u0636 \u0637\u0641\u064a\u0641 \u0641\u064a \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0627\u0644\u0636\u0627\u0631 LDL\u060c \u0648\u0647\u0630\u0627 \u064a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628.<\/span><\/p>\n

7- \u0627\u0644\u0644\u0648\u0632 \u064a\u0645\u0646\u0639 \u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0627\u0644\u0636\u0627\u0631<\/span><\/h4>\n

\u0627\u0644\u0644\u0648\u0632 \u064a\u0639\u0645\u0644 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0645\u062c\u0631\u062f \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 \u0641\u064a \u062c\u0633\u0645\u0643\u060c \u0644\u0623\u0646\u0647 \u064a\u062d\u0645\u064a LDL \u0645\u0646 \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u060c \u0648\u0647\u064a \u062e\u0637\u0648\u0629 \u062d\u0627\u0633\u0645\u0629 \u0641\u064a \u062a\u0637\u0648\u0631 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628.<\/span><\/p>\n

8- \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0644\u0648\u0632 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u062c\u0648\u0639 \u0648\u064a\u062e\u0641\u0636 \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<\/span><\/h4>\n

\u0627\u0644\u0644\u0648\u0632 \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0641\u064a\u0647 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641. \u0648\u0645\u0639\u0631\u0648\u0641 \u0623\u0646 \u0643\u0644 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u064a\u0632\u064a\u062f\u0648\u0627 \u0645\u0646 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0627\u0645\u062a\u0644\u0627\u0621. \u0648\u0647\u0630\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0642\u0644.<\/span><\/p>\n

9- \u0627\u0644\u0644\u0648\u0632 \u0641\u0639\u0627\u0644 \u0644\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0648\u0632\u0646<\/span><\/h4>\n

\u062a\u062d\u062a\u0648\u064a \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0639\u0644\u0649 \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\u0643\u0627\u0641\u062d \u062c\u0633\u0645\u0643 \u0644\u0643\u0633\u0631\u0647\u0627 \u0648\u0647\u0636\u0645\u0647\u0627. \u0644\u0627 \u064a\u0645\u062a\u0635 \u062c\u0633\u0645\u0643 \u062d\u0648\u0627\u0644\u064a 10-15 \u066a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0630\u0644\u0643\u060c \u062a\u0634\u064a\u0631 \u0628\u0639\u0636 \u0627\u0644\u0623\u062f\u0644\u0629 \u0625\u0644\u0649 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0639\u0632\u0632 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0623\u064a\u0636.<\/span><\/p>\n

\"\u0641\u0648\u0627\u0626\u062f-\u0627\u0644\u0641\u0633\u062a\u0642\"<\/p>\n

\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0641\u0633\u062a\u0642<\/h3>\n

\u0627\u0644\u0641\u0633\u062a\u0642 \u0645\u0646 \u0639\u0627\u0626\u0644\u0629 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0627\u0644\u0645\u0638\u0644\u0648\u0645\u0629 \u0641\u064a \u0627\u0644\u062f\u0627\u064a\u062a\u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0646\u0639\u0647\u0627 \u063a\u0627\u0644\u0628\u064a\u0629 \u0625\u062e\u0635\u0627\u0626\u064a \u0627\u0644\u062a\u063a\u0630\u064a\u0629. \u0631\u063a\u0645 \u0623\u0646 \u062d\u0635\u0629 \u0648\u0627\u062d\u062f\u0629 \u0623\u0648 28 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0641\u0633\u062a\u0642 \u0627\u0644\u0645\u0642\u0634\u0631 \u0628\u062f\u0648\u0646 \u0625\u0636\u0627\u0641\u0629 \u0645\u0644\u062d \u0641\u064a\u0647\u0627:
\n– 160 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629.
\n– \u064813 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646.
\n\u0648\u0631\u063a\u0645 \u0627\u0644\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0639\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0641\u0647\u064a \u062f\u0647\u0648\u0646 \u063a\u064a\u0631 \u0645\u0634\u0628\u0639\u0629 \u0623\u062d\u0627\u062f\u064a\u0629\u060c \u0648\u0647\u064a \u0639\u0646\u0635\u0631 \u0623\u0633\u0627\u0633\u064a \u0641\u064a \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a\u060c \u062d\u064a\u062b \u062a\u0631\u0641\u0639 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0648\u062a\u062d\u0633\u0646 \u0635\u062d\u0629 \u0627\u0644\u062c\u0644\u062f \u0648\u0627\u0644\u0634\u0639\u0631.
\n<\/span><\/p>\n

\u0646\u0641\u0633 \u0627\u0644\u0643\u0645\u064a\u0629 \u0645\u0646 \u0627\u0644\u0641\u0633\u062a\u0642 \u0641\u064a\u0647\u0627:
\n<\/span>– 6 \u063a\u0631\u0627\u0645 \u0628\u0631\u0648\u062a\u064a\u0646.
\n<\/span>– \u06483 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641.
\n<\/span> \u0648\u0647\u0630\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0634\u0628\u0639.. <\/span><\/p>\n

\u0647\u0644 \u062a\u0648\u062c\u062f\u00a0\u062a\u062c\u0631\u0628\u0629 \u0641\u0639\u0644\u064a\u0629 \u062a\u062b\u0628\u062a \u0647\u0630\u0627\u061f<\/strong>
\n\u0643\u0634\u0641\u062a \u062f\u0631\u0627\u0633\u0629 \u0646\u0634\u0631\u062a \u0641\u064a \u0645\u062c\u0644\u0629 Nutrition Journal \u0623\u0646 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a\u060c \u0648\u062e\u0627\u0635\u0629 \u0627\u0644\u0641\u0633\u062a\u0642\u060c \u0644\u0627 \u062a\u0624\u062f\u064a \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646. \u062e\u0644\u0627\u0644 \u0641\u062a\u0631\u0629 12 \u0623\u0633\u0628\u0648\u0639\u064b\u0627\u060c \u0641\u064a \u0627\u0644\u062f\u0631\u0627\u0633\u0629\u060c \u062a\u0645 \u062a\u0642\u0633\u064a\u0645 90 \u0645\u0634\u0627\u0631\u0643\u064b\u0627 \u0625\u0644\u0649 \u062b\u0644\u0627\u062b \u0645\u062c\u0645\u0648\u0639\u0627\u062a:<\/span><\/p>\n

1- \u062a\u0646\u0627\u0648\u0644\u062a \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u0623\u0648\u0644\u0649 \u0627\u0644\u0648\u062c\u0628\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627 \u0648\u0627\u0644\u062a\u064a \u062a\u0628\u0644\u063a 42 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0641\u0633\u062a\u0642 \u064a\u0648\u0645\u064a\u064b\u0627.
\n<\/span>2- \u0648\u0627\u0633\u062a\u0647\u0644\u0643\u062a \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u062b\u0627\u0646\u064a\u0629 \u062d\u0635\u0651\u0629 \u0623\u0639\u0644\u0649 \u0642\u062f\u0631\u0647\u0627 70 \u062c\u0631\u0627\u0645\u064b\u0627 \u064a\u0648\u0645\u064a\u064b\u0627.
\n3- \u0648\u0644\u0645 \u062a\u0623\u0643\u0644 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u062b\u0627\u0644\u062b\u0629 \u0623\u064a \u0641\u0633\u062a\u0642.
\n\u0648\u062a\u0644\u0642\u0649 \u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u064a\u0646 \u0627\u0644\u0645\u0634\u0648\u0631\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0628\u0645\u0627 \u064a\u062a\u0645\u0627\u0634\u0649 \u0645\u0639 \u0627\u0644\u0645\u0628\u0627\u062f\u0626 \u0627\u0644\u062a\u0648\u062c\u064a\u0647\u064a\u0629 \u0644\u062c\u0645\u0639\u064a\u0629 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u0629.
\n<\/span><\/p>\n

\u0648\u0628\u0639\u062f 12 \u0623\u0633\u0628\u0648\u0639\u0627\u060c \u0644\u0645 \u064a\u0628\u0644\u063a \u0623\u064a \u0645\u0646 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0646 \u062a\u063a\u064a\u064a\u0631\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u0641\u064a \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u0645\u0624\u0634\u0631 \u0643\u062a\u0644\u0629 \u0627\u0644\u062c\u0633\u0645. \u0644\u0643\u0646 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u062a\u064a \u0623\u0643\u0644\u062a \u0627\u0644\u0641\u0633\u062a\u0642 \u0648\u062c\u062f\u062a \u0641\u0648\u0627\u0626\u062f \u0623\u062e\u0631\u0649\u060c \u0641\u0627\u0644\u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646 \u0627\u0644\u0644\u0627\u062a\u064a \u062a\u0646\u0627\u0648\u0644\u0646 \u0627\u0644\u0641\u0633\u062a\u0642:
\n\u2714<\/span><\/span>\u00a0\u0643\u0627\u0646\u062a \u0644\u062f\u064a\u0647\u0645 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0645\u0646\u062e\u0641\u0636\u0629 \u0645\u0646 \u0627\u0644\u062c\u0644\u0648\u0643\u0648\u0632 \u0641\u064a \u0627\u0644\u062f\u0645.
\n\u2714<\/span><\/span>\u00a0\u0648\u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062b\u0644\u0627\u062b\u064a\u0629.<\/span><\/p>\n

\u0648\u0647\u0630\u0627 \u062f\u0641\u0639 \u0627\u0644\u0628\u0627\u062d\u062b\u064a\u0646 \u0625\u0644\u0649 \u0627\u0633\u062a\u0646\u062a\u0627\u062c \u0623\u0646 \u0627\u0644\u0641\u0633\u062a\u0642 \u064a\u0645\u0643\u0646 \u0623\u0644\u0627 \u064a\u0643\u0648\u0646 \u0644\u0647 \u062a\u0623\u062b\u064a\u0631 \u0641\u064a \u062a\u063a\u064a\u0631\u0627\u062a \u0627\u0644\u0648\u0632\u0646\u060c \u0644\u0643\u0646 \u0645\u0645\u0643\u0646 \u064a\u062d\u0633\u0646 \u0623\u0639\u0631\u0627\u0636 \u0645\u062a\u0644\u0627\u0632\u0645\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u060c \u0645\u062b\u0644 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0648\u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062b\u0644\u0627\u062b\u064a\u0629\u060c \u0639\u0646\u062f\u0645\u0627 \u064a\u0643\u0648\u0646 \u062c\u0632\u0621\u064b \u0645\u0646 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a.<\/p>\n

\u0623\u0641\u0636\u0644 \u0637\u0631\u064a\u0642\u0629 \u0644\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0641\u0633\u062a\u0642 \u0647\u0648 \u0646\u064a. \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0645\u0646\u0647 \u0633\u062a\u0636\u0645\u0646 \u0644\u0643 \u0648\u062c\u0628\u0629 \u0630\u0643\u064a\u0629 \u0645\u0644\u064a\u0626\u0629 \u0628\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 E \u0644\u0645\u0643\u0627\u0641\u062d\u0629 \u0627\u0644\u0633\u0631\u0637\u0627\u0646 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 B6\u060c \u0648\u0627\u0644\u0630\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0631\u0641\u0639 \u062d\u0627\u0644\u062a\u0643 \u0627\u0644\u0645\u0632\u0627\u062c\u064a\u0629 \u0648\u064a\u0642\u0648\u064a \u0646\u0638\u0627\u0645 \u0627\u0644\u0645\u0646\u0627\u0639\u0629 \u0644\u062f\u064a\u0643.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

\u0631\u063a\u0645 \u0645\u062d\u062a\u0648\u0627\u0647\u0627 \u0627\u0644\u0639\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0648\u062a\u062c\u0646\u0628 \u0627\u0644\u0643\u062b\u064a\u0631\u064a\u0646 \u0644\u0647\u0627 \u062e\u0648\u0641\u0627 \u0645\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\u060c \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0643\u062b\u064a\u0631\u0629 \u062c\u062f\u0627 \u0644\u0644\u062c\u0633\u0645 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645.. \u0644\u0645\u0627\u0630\u0627\u061f\u00a0\u0644\u0623\u0646\u0647\u0627 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0633\u0643\u0631\u064a\u00a0\u0628\u0633\u0628\u0628 \u0627\u062d\u062a\u0648\u0627\u0626\u0647\u0627 \u0639\u0644\u0649 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u063a\u0630\u064a\u0629 \u0648\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629. \u0644\u0645\u0627\u0630\u0627 \u062a\u062d\u062a\u0648\u064a \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0639\u0644\u0649 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0639\u0627\u0644\u064a\u0629\u061f \u0628\u0633\u0628\u0628 \u0645\u062d\u062a\u0648\u0627\u0647\u0627 \u0627\u0644\u0639\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0627\u0644\u062a\u064a \u062a\u0639\u062a\u0628\u0631 \u0645\u0635\u062f\u0631 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0645\u0631\u0643\u0632\u0629. \u064a\u062d\u062a\u0648\u064a \u062c\u0631\u0627\u0645 \u0648\u0627\u062d\u062f \u0645\u0646 …<\/p>\n","protected":false},"author":15,"featured_media":15823,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[14],"tags":[684,682,685,683,681],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/07\/\u0641\u0648\u0627\u0626\u062f-\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/2397"}],"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=2397"}],"version-history":[{"count":9,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/2397\/revisions"}],"predecessor-version":[{"id":15828,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/2397\/revisions\/15828"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/15823"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=2397"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=2397"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=2397"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}