{"id":3383,"date":"2020-11-08T19:28:55","date_gmt":"2020-11-08T17:28:55","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=3383"},"modified":"2024-01-18T14:51:30","modified_gmt":"2024-01-18T12:51:30","slug":"%d8%a3%d9%87%d9%85-%d9%85%d8%b5%d8%a7%d8%af%d8%b1-%d8%a7%d9%84%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%87%d9%85-%d9%85%d8%b5%d8%a7%d8%af%d8%b1-%d8%a7%d9%84%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86\/","title":{"rendered":"\u0623\u0647\u0645 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0646\u0633\u0628\u062a\u0647 \u0641\u064a \u0643\u0644 \u0646\u0648\u0639 \u0645\u0646\u0647\u0627"},"content":{"rendered":"

\u064a\u0634\u0643\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0644\u0628\u0646\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0644\u0623\u0639\u0636\u0627\u0621\u060c \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u0627\u0644\u062c\u0644\u062f\u060c \u0648\u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a. \u064a\u062d\u062a\u0627\u062c \u062c\u0633\u0645\u0643 \u0625\u0644\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0648\u0625\u0635\u0644\u0627\u062d\u0647\u0627. \u0628\u0627\u0644\u0627\u0636\u0627\u0641\u0629 \u0627\u0644\u064a \u0630\u0644\u0643\u060c \u064a\u062d\u062a\u0627\u062c\u0647 \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0644\u0644\u0646\u0645\u0648. \u0648\u062a\u0634\u064a\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0625\u0644\u0649 \u0623\u0646 \u0641\u0648\u0627\u0626\u062f \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0643\u062b\u064a\u0631\u0629<\/a>\u060c \u062d\u064a\u062b \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u060c \u0648\u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646\u060c \u0645\u0639 \u0632\u064a\u0627\u062f\u0629 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0642\u0648\u062a\u0647\u0627. \u0644\u0630\u0644\u0643 \u0633\u0646\u0633\u062a\u0639\u0631\u0636 \u0647\u0646\u0627 \u0623\u0647\u0645 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0643\u064a\u0641 \u0646\u062d\u0635\u0644 \u0639\u0644\u064a\u0647.<\/p>\n

\u0645\u0646 \u0623\u0647\u0645 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646:
\n1- \u0627\u0644\u0628\u064a\u0636.
\n2- \u0627\u0644\u0644\u0648\u0632.
\n3- \u0635\u062f\u0648\u0631 \u0627\u0644\u062f\u062c\u0627\u062c.
\n4- \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646.
\n5- \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621.
\n6- \u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a.
\n7- \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0628\u0623\u0646\u0648\u0627\u0639\u0647\u0627.<\/p><\/blockquote>\n

\u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u063a\u0646\u064a \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u062e\u0641\u0636 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645\u060c \u0648\u0645\u062d\u0627\u0631\u0628\u0629 \u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a\u060c \u0648\u063a\u064a\u0631 \u0630\u0644\u0643. \u0627\u0644\u0643\u0645\u064a\u0629 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627 \u064a\u0648\u0645\u064a\u0627 (RDI) \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0647\u0648 46 \u062c\u0631\u0627\u0645\u064b\u0627 \u0644\u0644\u0646\u0633\u0627\u0621 \u064856 \u062c\u0631\u0627\u0645\u064b\u0627 \u0644\u0644\u0631\u062c\u0627\u0644 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u064a\u0639\u062a\u0642\u062f \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u062e\u0628\u0631\u0627\u0621 \u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0623\u0646\u0643 \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0630\u0644\u0643.<\/p>\n

\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><\/strong>
\n \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><\/strong><\/p>\n

\u0642\u0627\u0626\u0645\u0629 \u062a\u0636\u0645 20 \u0646\u0648\u0639\u064b\u0627 \u0645\u0646 \u0623\u0647\u0645 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/h2>\n

1- \u0627\u0644\u0628\u064a\u0636<\/h3>\n

\"<\/p>\n

\u0627\u0644\u0628\u064a\u0636 \u0627\u0644\u0643\u0627\u0645\u0644 \u0645\u0646 \u0623\u0647\u0645 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u062a\u0648\u0641\u0631\u0629 \u0635\u062d\u0629 \u0648\u062a\u063a\u0630\u064a\u0629. \u0625\u0646\u0647\u0627 \u0645\u0635\u062f\u0631 \u0645\u0645\u062a\u0627\u0632 \u0644\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a\u060c \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646\u060c \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0648\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629\u060c \u0627\u0644\u062a\u064a \u062a\u062d\u0645\u064a \u0627\u0644\u0639\u064a\u0646 \u0648\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u0639\u0642\u0644. \u0627\u0644\u0628\u064a\u0636 \u0627\u0644\u0643\u0627\u0645\u0644 \u063a\u0646\u064a \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0644\u0643\u0646 \u0628\u064a\u0627\u0636 \u0627\u0644\u0628\u064a\u0636 \u0639\u0628\u0627\u0631\u0629 \u0639\u0646 \u0628\u0631\u0648\u062a\u064a\u0646 \u0646\u0642\u064a \u062a\u0642\u0631\u064a\u0628\u064b\u0627.
\n\u0627\u0644\u0628\u064a\u0636 \u0648\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0628\u064a\u0636 \u0644\u064a\u0633\u062a \u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0628\u064a\u0636.<\/p>\n

\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong>: \u064a\u0645\u062b\u0644 33\u066a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u0628\u064a\u0636\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629. \u0628\u064a\u0636\u0629 \u0648\u0627\u062d\u062f\u0629 \u0643\u0628\u064a\u0631\u0629 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 6 \u062c\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064878 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629.<\/p>\n

2- \u0627\u0644\u0644\u0648\u0632<\/h3>\n

\"\u0627\u0644\u0644\u0648\u0632-\u0645\u0646-\u0627\u0646\u0648\u0627\u0639-\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a\"<\/p>\n

\u0627\u0644\u0644\u0648\u0632 \u0645\u0646 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0646\u0628\u0627\u062a\u064a<\/a> \u0648\u0647\u0648 \u063a\u0646\u064a \u0628\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0647\u0640\u060c \u0648\u0627\u0644\u0645\u0646\u063a\u0646\u064a\u0632\u060c \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645.<\/p>\n

\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong>: 15\u066a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. 6 \u062c\u0631\u0627\u0645 \u0648164 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u0644\u0643\u0644 (28 \u062c\u0631\u0627\u0645).
\n\u0648\u0645\u0646 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/a> \u0623\u064a\u0636\u0627: \u0627\u0644\u0641\u0633\u062a\u0642 (13\u066a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629) \u0648\u0627\u0644\u0643\u0627\u062c\u0648 (11\u066a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629).<\/p>\n

3- \u0635\u062f\u0648\u0631 \u0627\u0644\u062f\u062c\u0627\u062c<\/h3>\n

\"\u0635\u062f\u0648\u0631<\/p>\n

\u0635\u062f\u0648\u0631 \u0627\u0644\u062f\u062c\u0627\u062c \u0645\u0646 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0623\u0641\u0636\u0644<\/a> \u0648\u0623\u0634\u0647\u0631\u0647\u0627. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0623\u0643\u0644\u0647 \u0628\u062f\u0648\u0646 \u062c\u0644\u062f\u060c \u0641\u0625\u0646 \u0645\u0639\u0638\u0645 \u0633\u0639\u0631\u0627\u062a\u0647 \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u062a\u0623\u062a\u064a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646. \u0643\u0645\u0627 \u0623\u0646 \u0635\u062f\u0648\u0631 \u0627\u0644\u062f\u062c\u0627\u062c \u0633\u0647\u0644\u0629 \u0627\u0644\u0637\u0647\u064a \u0648\u0645\u062a\u0639\u062f\u062f\u0629 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0627\u062a. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0637\u0639\u0645\u0647\u0627 \u0644\u0630\u064a\u0630\u064b\u0627 \u0641\u064a \u0648\u0635\u0641\u0627\u062a \u0645\u062e\u062a\u0644\u0641\u0629.<\/p>\n

\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong>: 75\u066a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u0635\u062f\u0631 \u062f\u062c\u0627\u062c \u0645\u0634\u0648\u064a \u0628\u062f\u0648\u0646 \u062c\u0644\u062f \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 53 \u062c\u0631\u0627\u0645 \u0648284 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u0642\u0637.<\/p>\n

4- \u0627\u0644\u0634\u0648\u0641\u0627\u0646<\/h3>\n

\"\u0641\u0648\u0627\u064a\u0654\u062f-\u0627\u0644\u0634\u0648\u0641\u0627\u0646-\u0627\u0644\u0635\u062d\u064a\u0629\"<\/p>\n

\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0645\u0646 \u0628\u064a\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u062d\u0628\u0648\u0628. \u062a\u0648\u0641\u0631 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645\u060c \u0648\u0627\u0644\u0645\u0646\u063a\u0646\u064a\u0632\u060c \u0648\u0627\u0644\u062b\u064a\u0627\u0645\u064a\u0646 (\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 1) \u0648\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649.<\/p>\n

\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong>: 14\u066a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u064a\u062d\u062a\u0648\u064a \u0643\u0648\u0628 \u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0639\u0644\u0649 11 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648307 \u0633\u0639\u0631\u064b\u0627 \u062d\u0631\u0627\u0631\u064a\u064b\u0627.<\/p>\n

5- \u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0642\u0631\u064a\u0634<\/h3>\n

\"\u0645\u0635\u0627\u062f\u0631<\/p>\n

\u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0642\u0631\u064a\u0634 \u0647\u0648 \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062c\u0628\u0646 \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0648\u063a\u0646\u064a \u0628\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645\u060c \u0648\u0627\u0644\u0641\u0648\u0633\u0641\u0648\u0631\u060c \u0648\u0627\u0644\u0633\u064a\u0644\u064a\u0646\u064a\u0648\u0645\u060c \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 12\u060c \u0648\u0627\u0644\u0631\u064a\u0628\u0648\u0641\u0644\u0627\u0641\u064a\u0646 (\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 2)\u060c \u0648\u0645\u062e\u062a\u0644\u0641 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649.<\/p>\n

\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong>: 69\u066a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u0643\u0648\u0628 \u0648\u0627\u062d\u062f (226 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u062c\u0628\u0646 \u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0633\u06451\u066a \u062f\u0647\u0648\u0646 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 28 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648163 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629.<\/p>\n

\u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0623\u062e\u0631\u0649 \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\u0628\u0631\u0648\u062a\u064a\u0646:
\n\u062c\u0628\u0646\u0629 \u0628\u0627\u0631\u0645\u064a\u0632\u0627\u0646 (38\u066a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629)\u060c \u062c\u0628\u0646\u0629 \u0633\u0648\u064a\u0633\u0631\u064a\u0629 (30\u066a)\u060c \u0645\u0648\u0632\u0627\u0631\u064a\u0644\u0627 (29\u066a) \u060c \u0634\u064a\u062f\u0631 (26\u066a).<\/p>\n

6- \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a<\/h3>\n

\"\u0627\u0644\u0632\u0628\u0627\u062f\u064a<\/p>\n

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

\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong>: 69\u066a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u062a\u062d\u062a\u0648\u064a \u0627\u0644\u0648\u062c\u0628\u0629 \u00a0(170 \u062c\u0631\u0627\u0645\u064b\u0627) \u0639\u0644\u0649 17 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648 100 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u0641\u0642\u0637.<\/p>\n

\u0639\u0646\u062f \u0634\u0631\u0627\u0621 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a \u0627\u062e\u062a\u0631 \u0646\u0648\u0639\u0627 \u0628\u062f\u0648\u0646 \u0633\u0643\u0631. \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a \u0643\u0627\u0645\u0644 \u0627\u0644\u062f\u0633\u0645 \u063a\u0646\u064a \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0644\u0643\u0646\u0647 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0643\u062b\u0631.<\/p>\n

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

7- \u0627\u0644\u062d\u0644\u064a\u0628<\/h3>\n

\"\u0627\u0644\u0644\u0628\u0646<\/p>\n

\u064a\u062d\u062a\u0648\u064a \u0627\u0644\u062d\u0644\u064a\u0628 \u0639\u0644\u0649 \u0643\u0644 \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 \u062a\u0642\u0631\u064a\u0628\u064b\u0627. \u0625\u0646\u0647 \u0645\u0635\u062f\u0631 \u062c\u064a\u062f \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0639\u0627\u0644\u064a \u0627\u0644\u062c\u0648\u062f\u0629\u060c \u0648\u063a\u0646\u064a \u0628\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645\u060c \u0648\u0627\u0644\u0641\u0648\u0633\u0641\u0648\u0631\u060c \u0648\u0627\u0644\u0631\u064a\u0628\u0648\u0641\u0644\u0627\u0641\u064a\u0646 (\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 2).<\/p>\n

\u0625\u0630\u0627 \u0643\u0646\u062a \u0642\u0644\u0642\u064b\u0627 \u0628\u0634\u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0641\u0625\u0646 \u0627\u0644\u062d\u0644\u064a\u0628 \u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0633\u0645 \u0623\u0648 \u062e\u0627\u0644\u064a \u0627\u0644\u062f\u0633\u0645 \u0647\u0648 \u0623\u0641\u0636\u0644 \u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a. \u0623\u0645\u0627 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0639\u062f\u0645 \u062a\u062d\u0645\u0644 \u0627\u0644\u0644\u0627\u0643\u062a\u0648\u0632\u060c \u0641\u0625\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062d\u0644\u064a\u0628 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0623\u0639\u0631\u0627\u0636 \u0645\u0639\u062f\u064a\u0629 \u0645\u0639\u0648\u064a\u0629. \u064a\u0645\u0643\u0646 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u062d\u0644\u064a\u0628 \u0623\u064a\u0636\u064b\u0627 \u0623\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0623\u0639\u0631\u0627\u0636 \u0634\u062f\u064a\u062f\u0629\u060c \u0644\u0630\u0627 \u0641\u0625\u0646 \u062d\u0644\u064a\u0628 \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0644\u064a\u0633 \u062e\u064a\u0627\u0631\u064b\u0627 \u0645\u0646\u0627\u0633\u0628\u064b\u0627 \u0644\u0647\u0645 \u0623\u064a\u0636\u064b\u0627. \u062a\u0634\u0645\u0644 \u0627\u0644\u0628\u062f\u0627\u0626\u0644 \u062d\u0644\u064a\u0628 \u0627\u0644\u0635\u0648\u064a\u0627.<\/p>\n

\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong>: 21\u066a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u0643\u0648\u0628 \u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u062d\u0644\u064a\u0628 \u0643\u0627\u0645\u0644 \u0627\u0644\u062f\u0633\u0645 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 8 \u062c\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648 149 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629. \u064a\u062d\u062a\u0648\u064a \u0643\u0648\u0628 \u0648\u0627\u062d\u062f \u0645\u0646 \u062d\u0644\u064a\u0628 \u0627\u0644\u0635\u0648\u064a\u0627 \u0639\u0644\u0649 6.3 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648 105 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629.<\/p>\n

8- \u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a<\/h3>\n

\"\u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a<\/p>\n

\u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a \u0646\u0628\u0627\u062a \u0635\u062d\u064a \u064a\u0648\u0641\u0631 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 C \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 K \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645. \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0648\u0641\u0631 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0646\u0634\u0637\u0629 \u0628\u064a\u0648\u0644\u0648\u062c\u064a\u064b\u0627 \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062d\u0645\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0633\u0631\u0637\u0627\u0646.<\/p>\n

\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong>: 33\u066a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u0643\u0648\u0628 \u0648\u0627\u062d\u062f (96 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a \u0627\u0644\u0645\u0641\u0631\u0648\u0645 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 3 \u062c\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064831 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u0642\u0637.<\/p>\n

9-\u0644\u062d\u0645 \u0627\u0644\u0628\u0642\u0631<\/h3>\n

\"meat\"<\/p>\n

\u0644\u062d\u0645 \u0627\u0644\u0628\u0642\u0631 \u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0646 \u063a\u0646\u064a \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u062d\u062f\u064a\u062f \u0627\u0644\u0645\u062a\u0648\u0641\u0631 \u0628\u062f\u0631\u062c\u0629 \u0639\u0627\u0644\u064a\u0629\u060c \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 12\u060c \u0648\u0643\u0645\u064a\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062d\u064a\u0648\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649. \u0648\u0647\u0648\u00a0\u0645\u0646\u0627\u0633\u0628 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0628\u0639\u0648\u0646 \u062d\u0645\u064a\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.<\/p>\n

\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong>: 53\u066a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u062a\u062d\u062a\u0648\u064a \u062d\u0635\u0629 \u0648\u0627\u062d\u062f\u0629 (85 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0634\u0631\u064a\u062d\u0629 \u0644\u062d\u0645 \u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0639\u0644\u0649 25 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648186 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629.<\/p>\n

10- \u0627\u0644\u062a\u0648\u0646\u0629<\/h3>\n

\"\u0627\u0644\u062a\u0648\u0646\u0629<\/p>\n

\u0627\u0644\u062a\u0648\u0646\u0629 \u0646\u0648\u0639 \u0634\u0627\u0626\u0639 \u0645\u0646 \u0627\u0644\u0623\u0633\u0645\u0627\u0643. \u064a\u0645\u0643\u0646\u0643 \u062a\u0646\u0627\u0648\u0644\u0647 \u0633\u0627\u062e\u0646\u064b\u0627 \u0641\u064a \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0623\u0637\u0628\u0627\u0642 \u0623\u0648 \u0628\u0627\u0631\u062f\u064b\u0627 \u0641\u064a \u0627\u0644\u0633\u0644\u0637\u0627\u062a. \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0644\u0643\u0646\u0647 \u0645\u0635\u062f\u0631 \u063a\u0646\u064a \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.
\n\u0645\u062b\u0644 \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0627\u0644\u0623\u062e\u0631\u0649\u060c \u062a\u0639\u062f \u0627\u0644\u062a\u0648\u0646\u0629 \u0645\u0635\u062f\u0631\u064b\u0627 \u062c\u064a\u062f\u064b\u0627 \u0644\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\u060c \u0648\u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u062f\u0647\u0648\u0646 \u0623\u0648\u0645\u064a\u063a\u0627 3.<\/p>\n

\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong>: 84\u066a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u062a\u0648\u0646\u0629 \u0627\u0644\u0645\u0639\u0644\u0628\u0629 \u0641\u064a \u0627\u0644\u0645\u0627\u0621. \u0639\u0644\u0628\u0629 \u0648\u0627\u062d\u062f\u0629 (142 \u062c\u0631\u0627\u0645\u064b\u0627) \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 27 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648128 \u0633\u0639\u0631\u064b\u0627 \u062d\u0631\u0627\u0631\u064a\u064b\u0627 \u0641\u0642\u0637.<\/p>\n

11- \u0627\u0644\u0643\u064a\u0646\u0648\u0627<\/h3>\n

\"\u0627\u0644\u0643\u064a\u0646\u0648\u0627<\/p>\n

\u0627\u0644\u0643\u064a\u0646\u0648 \u0647\u064a \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062d\u0628\u0648\u0628\u060c \u0648\u064a\u0645\u0643\u0646 \u0623\u0643\u0644 \u0623\u0648\u0631\u0627\u0642\u0647\u0627 \u0627\u0644\u062e\u0636\u0631\u0627\u0621 \u0623\u064a\u0636\u0627. \u063a\u0646\u064a\u0629 \u0628\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 \u0648\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629.<\/p>\n

\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong>: 15\u066a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u0643\u0648\u0628 \u0648\u0627\u062d\u062f (185 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u0643\u064a\u0646\u0648\u0627 \u0627\u0644\u0645\u0637\u0628\u0648\u062e \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 8 \u062c\u0631\u0627\u0645 \u0648222 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629.<\/p>\n

12- \u0645\u0643\u0645\u0644\u0627\u062a \u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646<\/a><\/h3>\n

\"whey-protein\"<\/p>\n

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

\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong>: \u064a\u062e\u062a\u0644\u0641 \u0628\u064a\u0646 \u0627\u0644\u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u062a\u062c\u0627\u0631\u064a\u0629. \u0642\u062f \u064a\u0643\u0648\u0646 \u0623\u0643\u062b\u0631 \u0645\u0646 90\u066a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0628\u0631\u0648\u062a\u064a\u0646\u064b\u0627\u060c \u0648\u0642\u062f \u064a\u0643\u0648\u0646 \u0647\u0646\u0627\u0643 20-50 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0643\u0644 \u0648\u062c\u0628\u0629.<\/p>\n

13- \u0627\u0644\u0639\u062f\u0633<\/h3>\n

\"lentils\"<\/p>\n

\u0627\u0644\u0639\u062f\u0633 \u0646\u0648\u0639 \u0645\u0646 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a. \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645\u060c \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645\u060c \u0648\u0627\u0644\u062d\u062f\u064a\u062f\u060c \u0648\u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643\u060c \u0648\u0627\u0644\u0646\u062d\u0627\u0633\u060c \u0648\u0627\u0644\u0645\u0646\u063a\u0646\u064a\u0632\u060c \u0648\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649. \u0627\u0644\u0639\u062f\u0633 \u0645\u0646 \u0628\u064a\u0646 \u0623\u0641\u0636\u0644 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0646\u0628\u0627\u062a\u064a \u0641\u064a \u0627\u0644\u0639\u0627\u0644\u0645\u060c \u0648\u0647\u0648 \u062e\u064a\u0627\u0631 \u0645\u0645\u062a\u0627\u0632 \u0644\u0644\u0646\u0628\u0627\u062a\u064a\u064a\u0646.<\/p>\n

\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong>: 31\u066a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u0643\u0648\u0628 \u0648\u0627\u062d\u062f (198 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u0639\u062f\u0633 \u0627\u0644\u0645\u0633\u0644\u0648\u0642 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 18 \u062c\u0631\u0627\u0645 \u0648230 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629.<\/p>\n

\u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646:
\n\u0641\u0648\u0644 \u0627\u0644\u0635\u0648\u064a\u0627 (33\u066a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629)\u060c \u0648\u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 (24\u066a)\u060c \u0648\u0627\u0644\u062d\u0645\u0635 (19\u066a).<\/p>\n

14- \u062e\u0628\u0632 Ezekiel (\u062e\u0628\u0632 \u062e\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u062f\u0642\u064a\u0642)<\/h3>\n

\"\u0627\u0644\u0633\u0639\u0631\u0627\u062a-\u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629-\u0641\u064a-\u0627\u0644\u062e\u0628\u0632-\u0627\u0644\u062d\u0628\u0648\u0628-\u0627\u0644\u0643\u0627\u0645\u0644\u0629-768x533\"<\/p>\n

\u064a\u062e\u062a\u0644\u0641 \u062e\u0628\u0632 Ezekiel \u0639\u0646 \u0645\u0639\u0638\u0645 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u062e\u0628\u0632 \u0627\u0644\u0623\u062e\u0631\u0649. \u00a0\u0625\u0646\u0647 \u0645\u0635\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0648\u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a \u0627\u0644\u0639\u0636\u0648\u064a\u0629\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643: \u0627\u0644\u0634\u0639\u064a\u0631 \u0648\u0641\u0648\u0644 \u0627\u0644\u0635\u0648\u064a\u0627 \u0648\u0627\u0644\u0639\u062f\u0633. \u0628\u0627\u0644\u0645\u0642\u0627\u0631\u0646\u0629 \u0645\u0639 \u0645\u0639\u0638\u0645 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u062e\u0628\u0632\u060c \u0641\u0625\u0646 \u062e\u0628\u0632 Ezekiel \u00a0\u063a\u0646\u064a \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0645\u062e\u062a\u0644\u0641 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0647\u0627\u0645\u0629.<\/p>\n

\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong>: 20\u066a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u0634\u0631\u064a\u062d\u0629 \u0648\u0627\u062d\u062f\u0629 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 4 \u062c\u0631\u0627\u0645 \u0628\u0631\u0648\u062a\u064a\u0646 \u064880 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629.<\/p>\n

15- \u0628\u0630\u0648\u0631 \u0627\u0644\u064a\u0642\u0637\u064a\u0646 (\u0642\u0631\u0639 \u0627\u0644\u0639\u0633\u0644)<\/h3>\n

\"\u0628\u0630\u0648\u0631<\/p>\n

\u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0642\u0631\u0639 \u0639\u0644\u0649 \u0628\u0630\u0648\u0631 \u0635\u0627\u0644\u062d\u0629 \u0644\u0644\u0623\u0643\u0644 \u062a\u0633\u0645\u0649 \u0628\u0630\u0648\u0631 \u0627\u0644\u064a\u0642\u0637\u064a\u0646. \u0625\u0646\u0647\u0627 \u063a\u0646\u064a\u0629 \u0628\u0634\u0643\u0644 \u0644\u0627 \u064a\u0635\u062f\u0642 \u0628\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0632\u0646\u0643.<\/p>\n

\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong>: 22\u066a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u062a\u062d\u062a\u0648\u064a (28 \u062c\u0631\u0627\u0645\u064b\u0627) \u0639\u0644\u0649 9 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648158 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629.<\/p>\n

\u0628\u0630\u0648\u0631 \u0623\u062e\u0631\u0649 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646:
\n\u0628\u0630\u0648\u0631 \u0627\u0644\u0643\u062a\u0627\u0646 (12\u066a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629)\u060c \u0628\u0630\u0648\u0631 \u0639\u0628\u0627\u062f \u0627\u0644\u0634\u0645\u0633 (12\u066a)\u060c \u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627 (11\u066a).<\/p>\n

16- \u0635\u062f\u0648\u0631 \u0627\u0644\u0631\u0648\u0645\u064a (\u0627\u0644\u062a\u0631\u0643\u064a)<\/h3>\n

\"\u0635\u062f\u0648\u0631<\/p>\n

\u0635\u062f\u0631 \u0627\u0644\u062f\u064a\u0643 \u0627\u0644\u0631\u0648\u0645\u064a \u064a\u0634\u0628\u0647 \u0635\u062f\u0648\u0631 \u0627\u0644\u062f\u062c\u0627\u062c \u0645\u0646 \u0646\u0648\u0627\u062d\u064d \u0643\u062b\u064a\u0631\u0629. \u064a\u062a\u0643\u0648\u0646 \u0641\u064a \u0627\u0644\u063a\u0627\u0644\u0628 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0645\u0639 \u0627\u0644\u0642\u0644\u064a\u0644 \u062c\u062f\u064b\u0627 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u0643\u0645\u0627 \u0623\u0646 \u0637\u0639\u0645\u0647\u0627 \u0644\u0630\u064a\u0630 \u0648\u063a\u0646\u064a \u0628\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629.<\/p>\n

\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong>: 82\u066a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u062a\u062d\u062a\u0648\u064a \u0627\u0644\u0648\u062c\u0628\u0629 \u0627\u0644\u0648\u0627\u062d\u062f\u0629 (85 \u062c\u0631\u0627\u0645) \u0639\u0644\u0649 26 \u062c\u0631\u0627\u0645 \u0648125 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a.<\/p>\n

17- \u0627\u0644\u0623\u0633\u0645\u0627\u0643 (\u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u0646\u0648\u0627\u0639)<\/h3>\n

\"\u0633\u0627\u0644\u0645\u0648\u0646<\/p>\n

\u0627\u0644\u0633\u0645\u0643 \u0635\u062d\u064a \u0644\u0623\u0633\u0628\u0627\u0628 \u0645\u062e\u062a\u0644\u0641\u0629. \u0641\u0647\u0648 \u063a\u0646\u064a \u0628\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629\u060c \u0648\u0628\u0639\u0636 \u0627\u0644\u0623\u0646\u0648\u0627\u0639 \u063a\u0646\u064a\u0629 \u0628\u0623\u062d\u0645\u0627\u0636 \u0623\u0648\u0645\u064a\u063a\u0627 3 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u0644\u0642\u0644\u0628.<\/p>\n

\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong>: \u0645\u062a\u063a\u064a\u0631 \u0644\u0644\u063a\u0627\u064a\u0629.
\n\u0627\u0644\u0633\u0644\u0645\u0648\u0646 (22\u066a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629) \u0628\u0631\u0648\u062a\u064a\u0646\u060c \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 19 \u062c\u0631\u0627\u0645 \u0644\u0643\u0644 (85 \u062c\u0631\u0627\u0645) \u0648175 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u0641\u0642\u0637.<\/p>\n

18- \u0627\u0644\u062c\u0645\u0628\u0631\u064a<\/h3>\n

\"\u062c\u0645\u0628\u0631\u064a\"<\/p>\n

\u0627\u0644\u062c\u0645\u0628\u0631\u064a \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0645\u0623\u0643\u0648\u0644\u0627\u062a \u0627\u0644\u0628\u062d\u0631\u064a\u0629. \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0644\u0643\u0646\u0647 \u063a\u0646\u064a \u0628\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0633\u064a\u0644\u064a\u0646\u064a\u0648\u0645 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 12. \u0645\u062b\u0644 \u0627\u0644\u0623\u0633\u0645\u0627\u0643\u060c \u064a\u062d\u062a\u0648\u064a \u0627\u0644\u062c\u0645\u0628\u0631\u064a \u0639\u0644\u0649 \u0623\u062d\u0645\u0627\u0636 \u0623\u0648\u0645\u064a\u063a\u0627 3 \u0627\u0644\u062f\u0647\u0646\u064a\u0629.<\/p>\n

\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong>: 97\u066a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u062a\u062d\u062a\u0648\u064a \u0627\u0644\u062d\u0635\u0629 (85 \u062c\u0631\u0627\u0645) \u0639\u0644\u0649 20 \u062c\u0631\u0627\u0645 \u0628\u0631\u0648\u062a\u064a\u0646 \u064884 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u0641\u0642\u0637.<\/p>\n

19- \u0645\u0644\u0641\u0648\u0641 \u0627\u0644\u0643\u0631\u0646\u0628<\/h3>\n

\"\u0645\u0644\u0641\u0648\u0641<\/p>\n

\u0647\u064a \u062e\u0636\u0631\u0648\u0627\u062a \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a. \u0641\u0647\u064a \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062c\u060c \u0648\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649.<\/p>\n

\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong>: 28\u066a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u0646\u0635\u0641 \u0643\u0648\u0628 (78 \u062c\u0631\u0627\u0645) \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 2 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648 28 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629.<\/p>\n

20- \u0641\u0648\u0644 \u0633\u0648\u062f\u0627\u0646\u064a<\/h3>\n

\"\u0632\u0628\u062f\u0629<\/p>\n

\u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u063a\u0646\u064a \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645. \u062a\u0638\u0647\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646\u0647\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646 \u0628\u0634\u0631\u0637 \u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0628\u0643\u0645\u064a\u0627\u062a \u0635\u063a\u064a\u0631\u0629 \u0648\u0645\u062d\u0633\u0648\u0628\u0629 \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/p>\n

\u062a\u062d\u062a\u0648\u064a \u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0648\u0644\u0643\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062d\u062a\u0648\u064a \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u0644\u0630\u0644\u0643 \u064a\u062c\u0628 \u062a\u0646\u0627\u0648\u0644\u0647 \u0628\u0627\u0639\u062a\u062f\u0627\u0644.<\/p>\n

\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong>: 18\u066a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u062d\u0635\u0629 \u00a0\u0648\u0627\u062d\u062f\u0629 (28 \u062c\u0631\u0627\u0645\u064b\u0627) \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 7 \u062c\u0631\u0627\u0645 \u0648 161 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629.<\/p>\n

\u0627\u0644\u0645\u0644\u062e\u0635<\/strong><\/h3>\n

\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0636\u0631\u0648\u0631\u064a \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0625\u0635\u0644\u0627\u062d\u0647\u0627\u060c \u0648\u0642\u062f \u064a\u0633\u0627\u0639\u062f\u0643 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646. \u062c\u0645\u0639\u0646\u0627 \u0647\u0646\u0627 \u0623\u0647\u0645 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0645\u062d\u062a\u0648\u0649 \u0643\u0644 \u0645\u0635\u062f\u0631 \u0645\u0646\u0647\u060c \u0644\u0630\u0644\u0643 \u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u062a\u0636\u0645\u064a\u0646 \u0647\u0630\u0647 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0641\u064a \u064a\u0648\u0645\u0643 \u0628\u0634\u0643\u0644 \u062f\u0627\u0626\u0645.<\/p>\n

<\/p>\n

\u0627\u0644\u0645\u0635\u062f\u0631:\u00a0Healthline<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"
\u064a\u0634\u0643\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0644\u0628\u0646\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0644\u0623\u0639\u0636\u0627\u0621\u060c \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u0627\u0644\u062c\u0644\u062f\u060c \u0648\u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a. \u064a\u062d\u062a\u0627\u062c \u062c\u0633\u0645\u0643 \u0625\u0644\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0648\u0625\u0635\u0644\u0627\u062d\u0647\u0627. \u0628\u0627\u0644\u0627\u0636\u0627\u0641\u0629 \u0627\u0644\u064a \u0630\u0644\u0643\u060c \u064a\u062d\u062a\u0627\u062c\u0647 \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0644\u0644\u0646\u0645\u0648. \u0648\u062a\u0634\u064a\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0625\u0644\u0649 \u0623\u0646 \u0641\u0648\u0627\u0626\u062f \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0643\u062b\u064a\u0631\u0629\u060c \u062d\u064a\u062b \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u060c \u0648\u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646\u060c \u0645\u0639 \u0632\u064a\u0627\u062f\u0629 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0642\u0648\u062a\u0647\u0627. \u0644\u0630\u0644\u0643 \u0633\u0646\u0633\u062a\u0639\u0631\u0636 \u0647\u0646\u0627 \u0623\u0647\u0645 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0643\u064a\u0641 \u0646\u062d\u0635\u0644 \u0639\u0644\u064a\u0647. \u0645\u0646 …<\/p>\n","protected":false},"author":15,"featured_media":16919,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[14],"tags":[814,815,101,765],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/\u0627\u0654\u0647\u0645-\u0645\u0635\u0627\u062f\u0631-\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646-1024x647.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/3383"}],"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=3383"}],"version-history":[{"count":17,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/3383\/revisions"}],"predecessor-version":[{"id":16921,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/3383\/revisions\/16921"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/16919"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=3383"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=3383"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=3383"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}