{"id":3468,"date":"2020-11-16T14:52:00","date_gmt":"2020-11-16T12:52:00","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=3468"},"modified":"2024-02-04T15:59:25","modified_gmt":"2024-02-04T13:59:25","slug":"%d8%a3%d9%81%d8%b6%d9%84-%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86-%d9%82%d9%84%d9%8a%d9%84-%d8%a7%d9%84%d8%af%d9%87%d9%88%d9%86","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%81%d8%b6%d9%84-%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86-%d9%82%d9%84%d9%8a%d9%84-%d8%a7%d9%84%d8%af%d9%87%d9%88%d9%86\/","title":{"rendered":"\u0623\u0641\u0636\u0644 \u0628\u0631\u0648\u062a\u064a\u0646 \u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646"},"content":{"rendered":"

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

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

4- \u0627\u0644\u0644\u062d\u0648\u0645 \u0645\u0646 \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062a\u063a\u0630\u0649 \u0639\u0644\u0649 \u0627\u0644\u0639\u0634\u0628 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u0635\u0646\u0627\u0639\u064a\u0629.
\n5- \u0627\u062e\u062a\u0631 \u0637\u0631\u0642 \u0627\u0644\u0637\u0647\u064a \u0627\u0644\u0623\u0641\u0636\u0644 \u0645\u062b\u0644 \u0627\u0644\u0634\u0648\u0627\u0621 \u0623\u0648 \u0627\u0644\u0633\u0644\u0642 \u0623\u0648 \u0623\u0648 \u0639\u0644\u0649 \u0627\u0644\u0628\u062e\u0627\u0631 \u0644\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646.<\/p>\n

6- \u062a\u0639\u062f \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u0645\u0635\u0646\u0639\u0629 \u0645\u0635\u062f\u0631\u064b\u0627 \u062c\u064a\u062f\u064b\u0627 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0648\u0644\u0643\u0646\u0647\u0627 \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u062a\u0643\u0648\u0646 \u0645\u062d\u0645\u0644\u0629 \u0628\u0627\u0644\u0645\u0644\u062d. \u0647\u0630\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0648\u0645\u0634\u0627\u0643\u0644 \u0635\u062d\u064a\u0629 \u0623\u062e\u0631\u0649. \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u064a\u0646\u0628\u063a\u064a \u062a\u062c\u0646\u0628\u0647\u0627.<\/p>\n

7 – \u062a\u062e\u0637\u064a \u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0645\u0637\u0628\u0648\u062e \u0644\u0623\u0646\u0647\u0627 \u063a\u0627\u0644\u0628\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u0643\u0648\u0646\u0627\u062a \u063a\u064a\u0631 \u0627\u0644\u0623\u0644\u0628\u0627\u0646.<\/p>\n

8- \u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0645\u0646 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0630\u0648\u0631 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u0631\u0642\u0627\u0626\u0642\u060c \u0648\u0627\u0633\u062a\u0628\u062f\u0644 \u0627\u0644\u062d\u0644\u0648\u0649 \u0627\u0644\u0645\u062e\u0628\u0648\u0632\u0629 \u0628\u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a\u060c \u0623\u0648 \u0627\u0633\u062a\u0628\u062f\u0644 \u0634\u0631\u0627\u0626\u062d \u0627\u0644\u0628\u064a\u062a\u0632\u0627 \u0628\u0635\u062f\u0631 \u062f\u062c\u0627\u062c \u0645\u0634\u0648\u064a \u0648\u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627. \u0627\u062e\u062a\u0631 \u062f\u0627\u0626\u0645\u064b\u0627 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0630\u0648\u0631 \u063a\u064a\u0631 \u0627\u0644\u0645\u0645\u0644\u062d\u0629 \u0644\u062a\u0642\u0644\u064a\u0644 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645.<\/p>\n

\"\u0627\u0644\u062a\u0648\u0641\u0648<\/p>\n

9- \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0627\u0644\u062a\u0648\u0641\u0648 (\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062c\u0628\u0646) \u0641\u064a \u062a\u0644\u0628\u064a\u0629 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0644\u0627 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646.<\/p>\n

10- \u064a\u0639\u062a\u0628\u0631 \u0641\u0648\u0644 \u0627\u0644\u0635\u0648\u064a\u0627 \u0623\u064a\u0636\u064b\u0627 \u0628\u062f\u064a\u0644\u0627\u064b \u0645\u0645\u062a\u0627\u0632\u064b\u0627 \u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621\u060c \u0648\u064a\u0639\u062a\u0628\u0631 \u0623\u0641\u0636\u0644 \u0628\u0631\u0648\u062a\u064a\u0646 \u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0625\u0636\u0627\u0641\u0629 \u062c\u064a\u062f\u0629 \u0644\u0644\u0642\u0648\u0627\u0626\u0645 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629.<\/p>\n

11- \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u062e\u0636\u0627\u0631 \u0645\u062b\u0644 \u0627\u0644\u0633\u0628\u0627\u0646\u062e \u0648\u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621 \u0648\u0627\u0644\u0641\u0637\u0631 \u064a\u0632\u064a\u062f \u0645\u0646 \u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646. \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u062c\u064a\u062f\u0629\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647\u0627 \u0625\u0636\u0627\u0641\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u0648\u062c\u0628\u0627\u062a\u0643.<\/p>\n

12- \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0633\u062a\u0628\u062f\u0627\u0644 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0635\u0646\u0639\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0639\u0627\u0644\u064a \u0627\u0644\u062c\u0648\u062f\u0629. \u062a\u062c\u0646\u0628 \u0627\u0644\u0643\u0639\u0643 \u0648\u0627\u0644\u0645\u0639\u062c\u0646\u0627\u062a \u0648\u0627\u0644\u0628\u0633\u0643\u0648\u064a\u062a \u0648\u0631\u0642\u0627\u0626\u0642 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0648\u0627\u0644\u0628\u064a\u062a\u0632\u0627 \u0648\u0627\u0633\u062a\u0628\u062f\u0644\u0647\u0627 \u0628\u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u0628\u064a\u0636\u0627\u0621 \u0648\u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0648\u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0630\u0648\u0631 \u0648\u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621 \u0648\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0648\u062c\u0628\u0646 \u0627\u0644\u062a\u0648\u0641\u0648. \u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u0647\u0630\u0627 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0632\u0646 \u0635\u062d\u064a \u0648\u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0633\u0643\u062a\u0629 \u0627\u0644\u062f\u0645\u0627\u063a\u064a\u0629.<\/p>\n

\u0623\u0641\u0636\u0644 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0648\u0627\u0644\u0644\u062d\u0648\u0645 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0648\u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646:<\/h3>\n

1-\u0627\u0644\u062a\u0648\u0646\u0629<\/h4>\n

\u062a\u0639\u062f \u0627\u0644\u0645\u0623\u0643\u0648\u0644\u0627\u062a \u0627\u0644\u0628\u062d\u0631\u064a\u0629 \u0645\u0635\u062f\u0631\u064b\u0627 \u0631\u0627\u0626\u0639\u064b\u0627 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0644\u0623\u0646\u0647\u0627 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.
\n\u0627\u0644\u062a\u0648\u0646\u0629 \u0645\u062a\u0648\u0641\u0631\u0629 \u0639\u0644\u0649 \u0646\u0637\u0627\u0642 \u0648\u0627\u0633\u0639 \u0641\u064a \u0634\u0643\u0644 \u0645\u0639\u0644\u0628. \u062a\u0648\u0641\u0631 \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u062d\u0648\u0627\u0644\u064a 20 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0623\u0642\u0644 \u0645\u0646 100 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a (\u0644\u0643\u0644 100 \u062c\u0631\u0627\u0645)\u060c \u0627\u0639\u062a\u0645\u0627\u062f\u064b\u0627 \u0639\u0644\u0649 \u0646\u0648\u0639 \u0633\u0645\u0643 \u0627\u0644\u062a\u0648\u0646\u0629 \u0627\u0644\u0630\u064a \u062a\u0633\u062a\u062e\u062f\u0645\u0647. \u062a\u0639\u062f \u0627\u0644\u062a\u0648\u0646\u0629 \u0645\u0635\u062f\u0631\u064b\u0627 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0647\u064a \u0645\u0641\u064a\u062f\u0629 \u0644\u0644\u0642\u0644\u0628 \u0623\u064a\u0636\u064b\u0627.<\/p>\n

\"\u0627\u0644\u062a\u0631\u0643\u064a<\/p>\n

2-\u0627\u0644\u062f\u064a\u0643 \u0627\u0644\u0631\u0648\u0645\u064a<\/h4>\n

\u064a\u062d\u062a\u0648\u064a 100 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0635\u062f\u0631 \u0627\u0644\u062f\u064a\u0643 \u0627\u0644\u0631\u0648\u0645\u064a \u0639\u0644\u0649 157 \u0633\u0639\u0631\u064b\u0627 \u062d\u0631\u0627\u0631\u064a\u064b\u0627 \u0641\u0642\u0637 \u0645\u0639 22 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647 \u0623\u0641\u0636\u0644 \u0628\u0631\u0648\u062a\u064a\u0646 \u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/p>\n

3-\u062c\u0628\u0646 \u0642\u0631\u064a\u0634<\/h4>\n

\u0625\u0630\u0627 \u0643\u0646\u062a \u0646\u0628\u0627\u062a\u064a\u064b\u0627 \u0648\u062a\u0628\u062d\u062b \u0639\u0646 \u0623\u0637\u0639\u0645\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0641\u0644\u0646 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0645\u0646 \u0630\u0644\u0643 – \u064a\u062d\u062a\u0648\u064a \u062c\u0632\u0621 100 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0642\u0631\u064a\u0634 \u0639\u0644\u0649 98 \u0633\u0639\u0631\u064b\u0627 \u062d\u0631\u0627\u0631\u064a\u064b\u0627 \u064811 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/p>\n

4-\u0627\u0644\u0628\u064a\u0636<\/h4>\n

\u064a\u0639\u062f \u0628\u064a\u0636 \u0627\u0644\u062f\u062c\u0627\u062c \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0634\u0647\u0631\u0629 \u0648\u0623\u0631\u062e\u0635 \u0633\u0639\u0631\u064b\u0627\u060c \u00a0\u064a\u062d\u062a\u0648\u064a 100 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0628\u064a\u0636 \u0627\u0644\u062f\u062c\u0627\u062c \u0639\u0644\u0649 155 \u0633\u0639\u0631\u064b\u0627 \u062d\u0631\u0627\u0631\u064a\u064b\u0627 \u064813 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/p>\n

5-\u0627\u0644\u0633\u0628\u0627\u0646\u062e<\/h4>\n

\u0625\u0630\u0627 \u0643\u0646\u062a \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0628\u0639\u0636 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u062c\u064a\u062f\u0629 \u0644\u0645\u0631\u0627\u0641\u0642\u0629 \u0627\u0644\u0644\u062d\u0648\u0645\u060c \u0641\u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u0633\u0628\u0627\u0646\u062e \u0647\u064a \u062e\u064a\u0627\u0631\u0643 \u0627\u0644\u0623\u0641\u0636\u0644. \u062a\u062d\u062a\u0648\u064a \u0627\u0644\u0633\u0628\u0627\u0646\u062e \u0639\u0644\u0649 \u062d\u0648\u0627\u0644\u064a 20 \u0633\u0639\u0631\u064b\u0627 \u062d\u0631\u0627\u0631\u064a\u064b\u0627 \u0644\u0643\u0644 100 \u062c\u0631\u0627\u0645\u060c \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 3 \u062c\u0631\u0627\u0645 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/p>\n

6-\u0633\u0645\u0643 \u0627\u0644\u0633\u0644\u0645\u0648\u0646<\/h4>\n

\u0633\u0645\u0643 \u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0636\u064a\u0641 \u0625\u0644\u0649 \u0643\u0645\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u062f\u0648\u0646 \u0627\u0644\u0625\u062e\u0644\u0627\u0644 \u0628\u0645\u064a\u0632\u0627\u0646\u064a\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u0627\u0639\u062a\u0645\u0627\u062f\u064b\u0627 \u0639\u0644\u0649 \u0646\u0648\u0639 \u0627\u0644\u0633\u0644\u0645\u0648\u0646\u060c \u064a\u0648\u0641\u0631 100 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0633\u0645\u0643 \u0645\u0627 \u0628\u064a\u0646 18 \u0625\u0644\u0649 25 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0643\u0644 \u0630\u0644\u0643 \u0636\u0645\u0646 200 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a.<\/p>\n

\"lentils-6-768x512\"<\/p>\n

7-\u0627\u0644\u0639\u062f\u0633<\/h4>\n

\u0627\u0644\u0639\u062f\u0633 \u0645\u0646 \u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a \u0627\u0644\u0635\u0627\u0644\u062d\u0629 \u0644\u0644\u0623\u0643\u0644 \u0648\u0627\u0644\u062a\u064a \u062a\u062d\u0638\u0649 \u0628\u0634\u0639\u0628\u064a\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u064a\u0646 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u064a\u0646. \u0627\u0644\u0639\u062f\u0633 \u0645\u0646\u062e\u0641\u0636 \u0644\u0644\u063a\u0627\u064a\u0629 \u0641\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u063a\u0646\u064a \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646. \u064a\u062d\u062a\u0648\u064a 100 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0639\u062f\u0633 \u0627\u0644\u0645\u0633\u0644\u0648\u0642 \u0639\u0644\u0649 9 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u060c \u0645\u0639 116 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u0641\u0642\u0637.<\/p>\n

8-\u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621<\/h4>\n

\u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621 \u0627\u0644\u062e\u0636\u0631\u0627\u0621 \u0647\u064a \u0623\u064a\u0636\u064b\u0627 \u0623\u0637\u0639\u0645\u0629 \u0645\u0646 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/a> \u064a\u062c\u0628 \u0623\u0646 \u062a\u0636\u064a\u0641\u0647\u0627 \u0625\u0644\u0649 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u064a\u0648\u0645\u064a. \u064a\u062d\u062a\u0648\u064a 100 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621 \u0627\u0644\u062e\u0636\u0631\u0627\u0621 \u0627\u0644\u0646\u064a\u0626\u0629 \u0639\u0644\u0649 81 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u0648 5 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/p>\n

9-\u0627\u0644\u0644\u0628\u0646 \u0627\u0644\u0631\u0627\u0626\u0628<\/h4>\n

\u0627\u0644\u0644\u0628\u0646 \u0627\u0644\u0631\u0627\u0626\u0628\u060c \u0623\u064a\u0636\u064b\u0627 \u062e\u064a\u0627\u0631\u064b\u0627 \u0631\u0627\u0626\u0639\u064b\u0627 \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0639\u0627\u0644\u064a \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0645\u0646 \u064a\u0631\u0627\u0642\u0628\u0648\u0646 \u0648\u0632\u0646\u0647\u0645. \u064a\u062d\u062a\u0648\u064a \u062c\u0632\u0621 100 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0644\u0628\u0646 \u0627\u0644\u0631\u0627\u0626\u0628 \u0639\u0644\u0649 98 \u0633\u0639\u0631\u064b\u0627 \u062d\u0631\u0627\u0631\u064a\u064b\u0627 \u0648 11 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/p>\n

10-\u0627\u0644\u0641\u0637\u0631<\/h4>\n

\u0627\u0644\u0641\u0637\u0631 \u0623\u0648 \u0627\u0644\u0645\u0634\u0631\u0648\u0645 \u0647\u0648 \u0646\u0648\u0639 \u0622\u062e\u0631 \u0645\u0646 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u0631\u0627\u0626\u0639\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0625\u0636\u0627\u0641\u062a\u0647\u0627 \u0625\u0644\u0649 \u0627\u0644\u062f\u062c\u0627\u062c \u0623\u0648 \u0634\u0637\u064a\u0631\u0629 \u0627\u0644\u062f\u064a\u0643 \u0627\u0644\u0631\u0648\u0645\u064a \u0623\u0648 \u0627\u0644\u0633\u0644\u0637\u0629. \u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0641\u0637\u0631 \u0639\u0644\u0649 3.1 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0643\u0644 100 \u062c\u0631\u0627\u0645\u060c \u0645\u0639 22 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u0642\u0637.<\/p>\n

\u0647\u0630\u0647 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0639\u0634\u0631\u0629 \u0647\u064a \u0623\u0641\u0636\u0644 \u0628\u0631\u0648\u062a\u064a\u0646 \u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0644\u064a\u0633\u062a \u0633\u0648\u0649 \u0628\u0639\u0636 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a. \u0644\u0643\u0646 \u0647\u0646\u0627\u0643 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u062c\u064a\u062f\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u062a\u0648\u0641\u0631\u0629 \u0628\u0633\u0647\u0648\u0644\u0629. \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u062e\u062a\u064a\u0627\u0631 \u0645\u0646 \u0628\u064a\u0646\u0647\u0627 \u0623\u0648 \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0627\u062e\u062a\u0635\u0627\u0635\u064a \u062a\u063a\u0630\u064a\u0629 \u0645\u0639\u062a\u0645\u062f \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0641\u064a \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u0643 \u0648\u0642\u062f \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639.<\/p>\n

<\/p>\n

\u0627\u0644\u0645\u0635\u0627\u062f\u0631: Food.ndtv<\/a>\u00a0&\u00a0Healthifyme<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"
\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0647\u064a \u0627\u0644\u0644\u0628\u0646\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0645\u063a\u0630\u064a\u0627\u062a \u062d\u064a\u0648\u064a\u0629 \u0643\u0628\u064a\u0631\u0629 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0623\u0646\u0633\u062c\u0629\u060c \u0648\u0627\u0644\u062e\u0644\u0627\u064a\u0627\u060c \u0648\u0627\u0644\u0623\u0639\u0636\u0627\u0621\u060c \u0648\u0625\u0635\u0644\u0627\u062d\u0647\u0627. \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0648\u062c\u0648\u062f\u0647\u0627 \u0641\u064a \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u0646\u0623\u0643\u0644\u0647\u0627 \u0643\u0644 \u064a\u0648\u0645\u060c \u0644\u0627 \u064a\u0632\u0627\u0644 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646\u0627 \u064a\u0642\u0635\u0631\u0639\u0646 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0643\u0645\u064a\u0629 \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u0629. \u0645\u0646 \u062e\u0644\u0627\u0644 \u0641\u0647\u0645 \u0623\u0641\u0636\u0644 \u0628\u0631\u0648\u062a\u064a\u0646 \u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u064a\u0645\u0643\u0646 \u0644\u0644\u0641\u0631\u062f \u0632\u064a\u0627\u062f\u0629 \u0643\u0645\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u062f\u0648\u0646 \u0627\u0644\u0642\u0644\u0642 \u0628\u0634\u0623\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0632\u0627\u0626\u062f\u0629. \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 …<\/p>\n","protected":false},"author":15,"featured_media":17151,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[14],"tags":[821,824,822,823],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/\u0627\u0654\u0641\u0636\u0644-\u0628\u0631\u0648\u062a\u064a\u0646-\u0642\u0644\u064a\u0644-\u0627\u0644\u062f\u0647\u0648\u0646.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/3468"}],"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=3468"}],"version-history":[{"count":9,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/3468\/revisions"}],"predecessor-version":[{"id":17152,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/3468\/revisions\/17152"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/17151"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=3468"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=3468"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=3468"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}