{"id":3503,"date":"2020-11-22T13:42:29","date_gmt":"2020-11-22T11:42:29","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=3503"},"modified":"2024-01-17T13:42:01","modified_gmt":"2024-01-17T11:42:01","slug":"%d9%88%d8%ac%d8%a8%d8%a7%d8%aa-%d8%af%d8%a7%d9%8a%d8%aa-%d8%b3%d9%87%d9%84%d8%a9","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d9%88%d8%ac%d8%a8%d8%a7%d8%aa-%d8%af%d8%a7%d9%8a%d8%aa-%d8%b3%d9%87%d9%84%d8%a9\/","title":{"rendered":"\u0628\u0627\u0644\u0645\u0642\u0627\u062f\u064a\u0631 \u0648\u0627\u0644\u0637\u0631\u064a\u0642\u0629.. \u0648\u062c\u0628\u0627\u062a \u062f\u0627\u064a\u062a \u0633\u0647\u0644\u0629 \u0648\u0645\u064f\u0634\u0628\u0639\u0629 \u0644\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0648\u0632\u0646"},"content":{"rendered":"<p>\u064a\u064c\u0642\u0627\u0644 \u0625\u0646 \u0627\u0644\u0639\u0634\u0627\u0621 \u0647\u0648 \u0627\u0644\u0648\u062c\u0628\u0629 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0627\u0644\u0627\u0646\u062a\u0628\u0627\u0647 \u0625\u0644\u064a\u0647\u0627 \u0639\u0646\u062f \u0645\u0631\u0627\u0642\u0628\u0629 \u0648\u0632\u0646\u0643. \u0646\u062d\u0646 \u0647\u0646\u0627 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0625\u0646\u0647\u0627\u0621 \u0627\u0644\u064a\u0648\u0645 \u0628\u0634\u0643\u0644 \u062c\u064a\u062f. \u062c\u0645\u0639\u0646\u0627 \u0648\u062c\u0628\u0627\u062a \u062f\u0627\u064a\u062a \u0633\u0647\u0644\u0629 \u062a\u0635\u0644\u062d \u0644\u0644\u0639\u0634\u0627\u0621 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646. \u0628\u0647\u0627 <a href=\"https:\/\/blog.elcoach.me\/articles\/15-%d8%b7%d8%b9%d8%a7%d9%85-%d9%84%d8%b9%d9%85%d9%84-%d9%88%d8%ac%d8%a8%d8%a7%d8%aa-%d8%af%d8%a7%d9%8a%d8%aa-%d9%87%d8%a7%d9%8a%d9%84%d8%a9-%d9%84%d8%aa%d8%ae%d8%b3%d9%8a%d8%b3-%d8%a7%d9%84%d8%ac\/\" target=\"_blank\" rel=\"noopener\">\u0645\u0643\u0648\u0646\u0627\u062a \u062f\u0627\u064a\u062a \u0644\u0630\u064a\u0630\u0629<\/a> \u0648\u062a\u062a\u0637\u0644\u0628 \u0627\u0644\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u062a\u062d\u0636\u064a\u0631\u060c \u0648\u062a\u0633\u062a\u063a\u0631\u0642 \u0645\u0646 30 \u0625\u0644\u0649 40 \u062f\u0642\u064a\u0642\u0629 . \u0644\u0643\u0646\u0647\u0627 \u0643\u0644\u0647\u0627 \u0645\u0644\u064a\u0626\u0629 \u0628\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0648\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0627\u0644\u062e\u0641\u064a\u0641\u0629.<\/p>\n<p><strong><a style=\"color: #003366; text-decoration: none;\" href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\">\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><br \/>\n<strong><a style=\"color: #003366; text-decoration: none;\" href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"> \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<h2>5 \u0648\u062c\u0628\u0627\u062a \u062f\u0627\u064a\u062a \u0633\u0647\u0644\u0629<\/h2>\n<h3>1-\u062f\u062c\u0627\u062c \u062c\u0631\u0627\u0645 \u0645\u0627\u0633\u0627\u0644\u0627<\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-16877 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/\u0648\u062c\u0628\u0627\u062a-\u062f\u0627\u064a\u062a-\u0633\u0647\u0644\u0629-\u0627\u0644\u062a\u062d\u0636\u064a\u0631-768x563-1.webp\" alt=\"\u0648\u062c\u0628\u0627\u062a \u062f\u0627\u064a\u062a \u0633\u0647\u0644\u0629 \u0627\u0644\u062a\u062d\u0636\u064a\u0631\" width=\"768\" height=\"563\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/\u0648\u062c\u0628\u0627\u062a-\u062f\u0627\u064a\u062a-\u0633\u0647\u0644\u0629-\u0627\u0644\u062a\u062d\u0636\u064a\u0631-768x563-1.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/\u0648\u062c\u0628\u0627\u062a-\u062f\u0627\u064a\u062a-\u0633\u0647\u0644\u0629-\u0627\u0644\u062a\u062d\u0636\u064a\u0631-768x563-1-300x220.webp 300w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/p>\n<p>\u062f\u062c\u0627\u062c \u0627\u0644\u062c\u0631\u0627\u0645 \u0645\u0627\u0633\u0627\u0644\u0627 \u0645\u0646 \u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u062c\u0628\u0627\u062a \u062f\u0627\u064a\u062a \u0633\u0647\u0644\u0629 \u0627\u0644\u062a\u062d\u0636\u064a\u0631 \u0648\u0644\u0630\u064a\u0630\u0629 \u0627\u0644\u0637\u0639\u0645.<\/p>\n<p><strong>\u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0625\u062c\u0645\u0627\u0644\u064a<\/strong>: 40 \u062f\u0642\u064a\u0642\u0629.<\/p>\n<p><strong>\u0627\u0644\u0642\u064a\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629<\/strong>: 233 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a\u060c 3 \u062c\u0631\u0627\u0645 \u062f\u0647\u0648\u0646 (2 \u062c\u0631\u0627\u0645 \u0645\u0634\u0628\u0639)\u060c 154 \u0645\u062c\u0645 \u0635\u0648\u062f\u064a\u0648\u0645\u060c 12 \u062c\u0631\u0627\u0645 \u0623\u0644\u064a\u0627\u0641\u060c 12 \u062c\u0631\u0627\u0645 \u0633\u0643\u0631\u060c 15 \u062c\u0631\u0627\u0645 \u0628\u0631\u0648\u062a\u064a\u0646.<\/p>\n<p><strong>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/strong>:<\/p>\n<p>2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0632\u064a\u062a \u0632\u064a\u062a\u0648\u0646<\/p>\n<p>\u0635\u062f\u0648\u0631 \u0627\u0644\u062f\u062c\u0627\u062c \u0645\u0646\u0632\u0648\u0639\u0629 \u0627\u0644\u062c\u0644\u062f \u0648\u0627\u0644\u0639\u0638\u0627\u0645<\/p>\n<p>2 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0633\u062d\u0648\u0642 \u062c\u0627\u0631\u0627\u0645 \u0645\u0627\u0633\u0627\u0644\u0627<\/p>\n<p>1\/2 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0644\u062d<\/p>\n<p>\u0623\u0633\u064a\u0627\u062e \u062e\u0634\u0628\u064a\u0629 \u0645\u0646\u0642\u0648\u0639\u0629 \u0641\u064a \u0627\u0644\u0645\u0627\u0621 \u0644\u0645\u062f\u0629 30 \u062f\u0642\u064a\u0642\u0629<\/p>\n<p>1 \u0639\u0628\u0648\u0629 \u0632\u0628\u0627\u062f\u064a \u064a\u0648\u0646\u0627\u0646\u064a<\/p>\n<p>1 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0643\u0632\u0628\u0631\u0629 \u0645\u0641\u0631\u0648\u0645\u0629<\/p>\n<p>1\/2 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0643\u0645\u0648\u0646 \u0645\u0637\u062d\u0648\u0646<\/p>\n<p>\u0645\u0644\u062d \u0648\u0641\u0644\u0641\u0644 \u0623\u0633\u0648\u062f<\/p>\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-13891 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-04-1-2.webp\" alt=\"\u062f\u0627\u064a\u062a \u0627\u0644\u0643\u0648\u062a\u0634\" width=\"1920\" height=\"1000\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-04-1-2.webp 1920w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-04-1-2-300x156.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-04-1-2-1024x533.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-04-1-2-768x400.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-04-1-2-1536x800.webp 1536w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/a><\/p>\n<p><strong>\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u062d\u0636\u064a\u0631<\/strong>:<\/p>\n<ul>\n<li>\u0633\u062e\u0646 \u0627\u0644\u0641\u0631\u0627\u062e \u0648\u0623\u0636\u0641 \u0646\u0635\u0641 \u0627\u0644\u0647\u0627\u0644\u0628\u064a\u0646\u0648 \u0639\u0644\u0649 \u0635\u064a\u0646\u064a\u0629 \u0645\u0628\u0637\u0646\u0629 \u0628\u0648\u0631\u0642 \u0627\u0644\u0623\u0644\u0648\u0645\u0646\u064a\u0648\u0645.<\/li>\n<li>\u0623\u0636\u0641 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646. \u0648\u0636\u0639 \u0627\u0644\u0647\u0627\u0644\u0628\u064a\u0646\u0648 \u0628\u062c\u0627\u0646\u0628 \u0627\u0644\u062c\u0644\u062f\u060c \u0648\u0627\u0634\u0648\u064a\u0647\u0627 \u062d\u0648\u0627\u0644\u064a 5 \u062f\u0642\u0627\u0626\u0642. \u0648\u0627\u062a\u0631\u0643\u0647\u0627 \u062a\u0628\u0631\u062f \u062d\u062a\u0649 \u064a\u0633\u0647\u0644 \u0627\u0644\u062a\u0639\u0627\u0645\u0644 \u0645\u0639\u0647\u0627.<\/li>\n<li>\u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0623\u062b\u0646\u0627\u0621\u060c \u0642\u0637\u0639 \u0635\u062f\u0648\u0631 \u0627\u0644\u062f\u062c\u0627\u062c \u0628\u0627\u0644\u0637\u0648\u0644 \u0625\u0644\u0649 \u0634\u0631\u0627\u0626\u062d. \u0648\u0631\u064f\u0634 \u0627\u0644\u062f\u062c\u0627\u062c \u0628\u0627\u0644\u0643\u0645\u064a\u0629 \u0627\u0644\u0645\u062a\u0628\u0642\u064a\u0629 \u0645\u0646 \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0648\u0645\u0633\u062d\u0648\u0642 \u062c\u0627\u0631\u0627\u0645 \u0645\u0627\u0633\u0627\u0644\u0627 \u0648\u0627\u0644\u0645\u0644\u062d.<\/li>\n<li>\u0636\u0639\u0647\u0627 \u0628\u0627\u0644\u062a\u0633\u0627\u0648\u064a \u0641\u064a \u0627\u0644\u0623\u0633\u064a\u0627\u062e \u0648\u064a\u064f\u0634\u0648\u0649 \u0627\u0644\u062f\u062c\u0627\u062c\u060c \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0642\u0637\u0639\u0629 \u0623\u0648 \u0642\u0637\u0639\u062a\u064a\u0646 \u0644\u0643\u0644 \u0633\u064a\u062e.<\/li>\n<li>\u0633\u062e\u0646 \u0645\u0642\u0644\u0627\u0629 \u0627\u0644\u0634\u0648\u0627\u0621 \u0639\u0644\u0649 \u062d\u0631\u0627\u0631\u0629 \u0645\u062a\u0648\u0633\u0637\u0629 \u0625\u0644\u0649 \u0639\u0627\u0644\u064a\u0629.<\/li>\n<li>\u0627\u0634\u0648\u064a \u0627\u0644\u062f\u062c\u0627\u062c \u0644\u0645\u062f\u0629 \u0645\u0646 5 \u0625\u0644\u0649 6 \u062f\u0642\u0627\u0626\u0642 \u0623\u0648 \u062d\u062a\u0649 \u064a\u0646\u0636\u062c\u060c \u0645\u0639 \u0627\u0644\u062a\u0642\u0644\u064a\u0628 \u0645\u0631\u0629 \u0648\u0627\u062d\u062f\u0629.<\/li>\n<li>\u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0623\u062b\u0646\u0627\u0621\u060c \u0646\u0642\u0637\u0639 \u0627\u0644\u0647\u0627\u0644\u0628\u064a\u0646\u0648 \u0646\u0627\u0639\u0645\u0627\u064b\u060c \u0648\u0646\u0645\u0632\u062c \u0627\u0644\u0647\u0627\u0644\u0628\u064a\u0646\u0648 \u0648\u0627\u0644\u0644\u0628\u0646 \u0648\u0627\u0644\u0643\u0632\u0628\u0631\u0629 \u0648\u0627\u0644\u0643\u0645\u0648\u0646 \u0641\u064a \u0648\u0639\u0627\u0621 \u0635\u063a\u064a\u0631.<\/li>\n<\/ul>\n<h3>2-\u0634\u0648\u0631\u0628\u0629 \u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648<\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-16878 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/\u0648\u062c\u0628\u0627\u062a-\u062f\u0627\u064a\u062a-\u0633\u0647\u0644\u0629-\u0645\u0646\u0647\u0627-\u0634\u0648\u0631\u0628\u0629-\u0627\u0644\u0627\u0641\u0648\u0643\u0627\u062f\u0648-768x563-1.webp\" alt=\"\u0648\u062c\u0628\u0627\u062a \u062f\u0627\u064a\u062a \u0633\u0647\u0644\u0629 \u0645\u0646\u0647\u0627 \u0634\u0648\u0631\u0628\u0629 \u0627\u0644\u0627\u0641\u0648\u0643\u0627\u062f\u0648\" width=\"768\" height=\"563\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/\u0648\u062c\u0628\u0627\u062a-\u062f\u0627\u064a\u062a-\u0633\u0647\u0644\u0629-\u0645\u0646\u0647\u0627-\u0634\u0648\u0631\u0628\u0629-\u0627\u0644\u0627\u0641\u0648\u0643\u0627\u062f\u0648-768x563-1.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/\u0648\u062c\u0628\u0627\u062a-\u062f\u0627\u064a\u062a-\u0633\u0647\u0644\u0629-\u0645\u0646\u0647\u0627-\u0634\u0648\u0631\u0628\u0629-\u0627\u0644\u0627\u0641\u0648\u0643\u0627\u062f\u0648-768x563-1-300x220.webp 300w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/p>\n<p><strong>\u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0625\u062c\u0645\u0627\u0644\u064a<\/strong>: 30 \u062f\u0642\u064a\u0642\u0629.<\/p>\n<p><strong>\u0627\u0644\u0642\u064a\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629<\/strong>: 324 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a\u060c 29 \u062c\u0631\u0627\u0645 \u062f\u0647\u0648\u0646 (5 \u062c\u0631\u0627\u0645 \u0645\u0634\u0628\u0639)\u060c 758 \u0645\u062c\u0645 \u0635\u0648\u062f\u064a\u0648\u0645\u060c 14 \u062c\u0631\u0627\u0645 \u0633\u0643\u0631\u060c 7 \u062c\u0631\u0627\u0645 \u0623\u0644\u064a\u0627\u0641\u060c 2 \u062c\u0631\u0627\u0645 \u0628\u0631\u0648\u062a\u064a\u0646.<\/p>\n<p>\u0634\u0648\u0631\u0628\u0629 \u0628\u0633\u064a\u0637\u0629 \u0644\u0644\u063a\u0627\u064a\u0629. \u062e\u0630 \u0627\u0642\u062a\u0631\u0627\u062d\u0627\u062a \u0627\u0644\u062a\u0648\u0627\u0628\u0644 \u0648\u0627\u0633\u062a\u062e\u062f\u0645 \u0623\u064a \u062a\u0648\u0627\u0628\u0644 \u0644\u062f\u064a\u0643.<\/p>\n<p><strong>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/strong>:-<\/p>\n<p>3 \u0645\u0644\u0627\u0639\u0642 \u0643\u0628\u064a\u0631\u0629 \u0632\u064a\u062a \u0632\u064a\u062a\u0648\u0646 \u0628\u0643\u0631 \u0645\u0645\u062a\u0627\u0632<\/p>\n<p>1 \u0628\u0635\u0644\u0629 \u0628\u064a\u0636\u0627\u0621 \u0635\u063a\u064a\u0631\u0629 \u0645\u0642\u0637\u0639\u0629 \u0645\u0643\u0639\u0628\u0627\u062a<\/p>\n<p>2 \u0641\u0644\u0641\u0644 \u0645\u0642\u0637\u0639<\/p>\n<p>3 \u0641\u0635\u0648\u0635 \u062b\u0648\u0645 \u0645\u0641\u0631\u0648\u0645\u0629<\/p>\n<p>4 \u062d\u0628\u0627\u062a \u0623\u0641\u0648\u0643\u0627\u062f\u0648 \u0646\u0627\u0636\u062c\u0629 \u0645\u0642\u0637\u0639\u0629<\/p>\n<p>4 \u0623\u0643\u0648\u0627\u0628 \u0645\u0646 \u0645\u0631\u0642 \u0627\u0644\u062f\u062c\u0627\u062c \u0627\u0644\u0633\u0643\u0631<\/p>\n<p>1\/3 \u0643\u0648\u0628 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0639\u0635\u064a\u0631 \u0644\u064a\u0645\u0648\u0646 \u0637\u0627\u0632\u062c<\/p>\n<p>1\/3 \u0643\u0648\u0628 \u0643\u0632\u0628\u0631\u0629 \u0637\u0627\u0632\u062c\u0629 \u0645\u0641\u0631\u0648\u0645\u0629<\/p>\n<p>1 \u0643\u0648\u0628 \u0645\u0627\u0621<\/p>\n<p>1 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0644\u062d<\/p>\n<p>1 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0641\u0644\u0641\u0644 \u0623\u0633\u0648\u062f \u0645\u0637\u062d\u0648\u0646 \u0637\u0627\u0632\u062c<\/p>\n<p>2 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0643\u0645\u0648\u0646 \u0645\u0637\u062d\u0648\u0646<\/p>\n<p>1\/2 \u0643\u0648\u0628 \u0628\u0630\u0648\u0631 \u0627\u0644\u064a\u0642\u0637\u064a\u0646<\/p>\n<p>1\/8 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0628\u0627\u0648\u062f\u0631 \u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u062d\u0627\u0631<\/p>\n<p>1\/2 \u0643\u0648\u0628 \u0643\u0631\u064a\u0645\u0627 \u0644\u0627\u064a\u062a<\/p>\n<p>\u0647\u0627\u0644\u0628\u064a\u0646\u0648 \u0645\u0641\u0631\u0648\u0645 ( \u0627\u062e\u062a\u064a\u0627\u0631\u064a)<\/p>\n<p><strong>\u0627\u0644\u0637\u0631\u064a\u0642\u0629<\/strong>:-<\/p>\n<ol>\n<li>\u0641\u064a \u0645\u0642\u0644\u0627\u0629 \u0645\u062a\u0648\u0633\u0637\u0629\u060c \u0633\u062e\u0646 \u0645\u0644\u0639\u0642\u062a\u064a\u0646 \u0643\u0628\u064a\u0631\u062a\u064a\u0646 \u0645\u0646 \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0639\u0644\u0649 \u0646\u0627\u0631 \u0645\u062a\u0648\u0633\u0637\u0629.<\/li>\n<li>\u0623\u0636\u0641 \u0627\u0644\u0628\u0635\u0644 \u0648\u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u062d\u0627\u0631 \u0648\u0627\u0644\u062b\u0648\u0645. \u064a\u064f\u0637\u0647\u0649 \u0645\u0639 \u0627\u0644\u062a\u062d\u0631\u064a\u0643 \u0645\u0646 \u062d\u064a\u0646 \u0644\u0622\u062e\u0631\u060c \u062d\u062a\u0649 \u064a\u0646\u0636\u062c \u0627\u0644\u0628\u0635\u0644 \u0642\u0644\u064a\u0644\u0627\u064b\u060c \u062d\u0648\u0627\u0644\u064a \u062f\u0642\u064a\u0642\u062a\u064a\u0646.<\/li>\n<li>\u0636\u0639 \u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648 \u0641\u064a \u0648\u0639\u0627\u0621 \u0643\u0628\u064a\u0631 \u0648\u0627\u0647\u0631\u0633\u0647.<\/li>\n<li>\u064a\u064f\u0636\u0627\u0641 \u0645\u0632\u064a\u062c \u0627\u0644\u0628\u0635\u0644 \u0627\u0644\u0645\u0642\u0644\u064a \u0648\u0627\u0644\u0645\u0631\u0642 \u0648\u062b\u0644\u062b \u0643\u0648\u0628 \u0645\u0646 \u0639\u0635\u064a\u0631 \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0648\u0627\u0644\u0643\u0632\u0628\u0631\u0629 \u0648\u0627\u0644\u0645\u0627\u0621 \u0648\u0627\u0644\u0645\u0644\u062d \u0648\u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u0623\u0633\u0648\u062f \u0648\u0627\u0644\u0643\u0645\u0648\u0646 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0645\u0632\u064a\u062c \u0633\u0644\u0633. \u0635\u064c\u0628 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0645\u0635\u0641\u0627\u0629 \u062f\u0642\u064a\u0642\u0629 \u0641\u064a \u0648\u0639\u0627\u0621 \u0643\u0628\u064a\u0631. \u0648\u063a\u0637\u064a\u0647 \u0648\u0627\u062a\u0631\u0643\u064a\u0647 \u064a\u0628\u0631\u062f \u0644\u0645\u062f\u0629 20 \u062f\u0642\u064a\u0642\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644.<\/li>\n<li>\u0641\u064a \u0645\u0642\u0644\u0627\u0629 \u0643\u0628\u064a\u0631\u0629\u060c \u0633\u062e\u0646 \u0645\u0644\u0639\u0642\u0629 \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0627\u0644\u0645\u062a\u0628\u0642\u064a\u0629 \u0639\u0644\u0649 \u0646\u0627\u0631 \u0645\u062a\u0648\u0633\u0637\u0629. \u0623\u0636\u0641 \u0628\u0630\u0648\u0631 \u0627\u0644\u064a\u0642\u0637\u064a\u0646 (\u0642\u0631\u0639 \u0627\u0644\u0639\u0633\u0644) \u0648\u0627\u0637\u0647\u064a\u0647\u0627 \u062d\u062a\u0649 \u062a\u0628\u062f\u0623 \u0641\u064a \u0627\u0644\u0638\u0647\u0648\u0631 \u0648\u062a\u062a\u062d\u0645\u0635 \u0642\u0644\u064a\u0644\u0627\u064b\u060c \u062d\u0648\u0627\u0644\u064a 3 \u062f\u0642\u0627\u0626\u0642.<\/li>\n<li>\u0623\u0636\u0641 \u0645\u0644\u0639\u0642\u062a\u064a\u0646 \u0643\u0628\u064a\u0631\u062a\u064a\u0646 \u0645\u0646 \u0639\u0635\u064a\u0631 \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0648\u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u062d\u0627\u0631. \u064a\u064f\u0637\u0647\u0649 \u0648\u064a\u064f\u062d\u0631\u0651\u0643 \u062d\u062a\u0649 \u064a\u062a\u0628\u062e\u0631 \u0639\u0635\u064a\u0631 \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u062a\u0645\u0627\u0645\u064b\u0627<\/li>\n<li>\u0644\u0644\u062a\u0642\u062f\u064a\u0645\u060c \u0642\u0633\u0651\u0645 \u0627\u0644\u0634\u0648\u0631\u0628\u0629 \u0639\u0644\u0649 6 \u0623\u0637\u0628\u0627\u0642. \u0648\u0631\u0634 \u0627\u0644\u0643\u0631\u064a\u0645\u0629 \u0641\u0648\u0642\u0647\u0627 \u0628\u0628\u0630\u0648\u0631 \u0627\u0644\u064a\u0642\u0637\u064a\u0646. \u0648\u062a\u064f\u0632\u064a\u0646 \u0628\u0627\u0644\u0647\u0627\u0644\u0628\u064a\u0646\u0648 \u0627\u0644\u0645\u0641\u0631\u0648\u0645\u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0641\u0636\u0644\u0647<\/li>\n<\/ol>\n<h3>3-\u062f\u062c\u0627\u062c \u0628\u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0648\u0627\u0644\u0623\u0631\u0632<\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-16879 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/\u0648\u062c\u0628\u0627\u062a-\u062f\u0627\u064a\u062a-\u0633\u0647\u0644\u0629-\u0645\u0646\u0647\u0627-\u0627\u0644\u062f\u062c\u0627\u062c-\u0628\u0627\u0644\u0644\u064a\u0645\u0648\u0646-768x563-1.webp\" alt=\"\u0648\u062c\u0628\u0627\u062a \u062f\u0627\u064a\u062a \u0633\u0647\u0644\u0629 \u0645\u0646\u0647\u0627 \u0627\u0644\u062f\u062c\u0627\u062c \u0628\u0627\u0644\u0644\u064a\u0645\u0648\u0646\" width=\"768\" height=\"563\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/\u0648\u062c\u0628\u0627\u062a-\u062f\u0627\u064a\u062a-\u0633\u0647\u0644\u0629-\u0645\u0646\u0647\u0627-\u0627\u0644\u062f\u062c\u0627\u062c-\u0628\u0627\u0644\u0644\u064a\u0645\u0648\u0646-768x563-1.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/\u0648\u062c\u0628\u0627\u062a-\u062f\u0627\u064a\u062a-\u0633\u0647\u0644\u0629-\u0645\u0646\u0647\u0627-\u0627\u0644\u062f\u062c\u0627\u062c-\u0628\u0627\u0644\u0644\u064a\u0645\u0648\u0646-768x563-1-300x220.webp 300w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/p>\n<p>\u0635\u062f\u0648\u0631 \u0627\u0644\u062f\u062c\u0627\u062c \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0646\u062a\u062c \u0644\u0646\u0627 \u0648\u062c\u0628\u0627\u062a \u062f\u0627\u064a\u062a \u0633\u0647\u0644\u0629 \u0648\u0633\u0631\u064a\u0639\u0629 \u0627\u0644\u062a\u062d\u0636\u064a\u0631\u060c \u0648\u0644\u0630\u064a\u0630\u0629 \u0627\u0644\u0637\u0639\u0645.<\/p>\n<p><strong>\u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0625\u062c\u0645\u0627\u0644\u064a<\/strong>: 30 \u062f\u0642\u064a\u0642\u0629<\/p>\n<p><strong>\u0627\u0644\u0642\u064a\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629<\/strong>: 422 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a\u060c 9.8 \u062c\u0631\u0627\u0645 \u062f\u0647\u0648\u0646 (4.3 \u062c\u0631\u0627\u0645 \u062f\u0647\u0648\u0646 \u0645\u0634\u0628\u0639\u0629)\u060c 161 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 \u0635\u0648\u062f\u064a\u0648\u0645\u060c 39 \u062c\u0631\u0627\u0645 \u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c 1.7 \u062c\u0631\u0627\u0645 \u0623\u0644\u064a\u0627\u0641\u060c 2.2 \u062c\u0631\u0627\u0645 \u0633\u0643\u0631\u060c 42.2 \u062c\u0631\u0627\u0645 \u0628\u0631\u0648\u062a\u064a\u0646. (\u0645\u062d\u0633\u0648\u0628\u0629 \u0645\u0639 \u0632\u0628\u062f\u0629 \u063a\u064a\u0631 \u0645\u0645\u0644\u062d\u0629\u060c 1 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0644\u062d \u0645\u0636\u0627\u0641\u060c \u0645\u0631\u0642 \u062f\u062c\u0627\u062c \u0642\u0644\u064a\u0644 \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645)<\/p>\n<p>30 \u062f\u0642\u064a\u0642\u0629 \u0647\u064a \u0643\u0644 \u0645\u0627 \u062a\u062d\u062a\u0627\u062c\u0647 \u0644\u062a\u062d\u0636\u064a\u0631 \u0647\u0630\u0647 \u0627\u0644\u0648\u062c\u0628\u0629 \u0627\u0644\u0644\u0630\u064a\u0630\u0629 \u0627\u0644\u0645\u0644\u064a\u0626\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646. \u0644\u0632\u064a\u0627\u062f\u0629 \u0643\u0645\u064a\u0629 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0632\u064a\u0627\u062f\u0629 \u0639\u0627\u0645\u0644 \u0627\u0644\u0634\u0628\u0639 \u0641\u064a \u0627\u0644\u0639\u0634\u0627\u0621\u060c \u0623\u0636\u0641 \u0628\u0639\u0636 \u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a \u0627\u0644\u0645\u0641\u0631\u0648\u0645.<\/p>\n<p><strong>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/strong>:-<\/p>\n<p>4 \u0635\u062f\u0648\u0631 \u062f\u062c\u0627\u062c \u0645\u0646\u0632\u0648\u0639\u0629 \u0627\u0644\u0639\u0638\u0645 \u0648\u0627\u0644\u062c\u0644\u062f<\/p>\n<p>\u0645\u0644\u0639\u0642 \u0643\u0628\u064a\u0631\u0629 \u0632\u0628\u062f\u0629<\/p>\n<p>\u0645\u0644\u062d \u0648\u0641\u0644\u0641\u0644 \u062d\u0633\u0628 \u0627\u0644\u0631\u063a\u0628\u0629<\/p>\n<p>2 \u0645\u0644\u0627\u0639\u0642 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u062a\u0648\u0627\u0628\u0644<\/p>\n<p>\u0644\u0644\u0623\u0631\u0632<\/p>\n<p>1 \u0643\u0648\u0628 \u0623\u0631\u0632 \u0623\u0628\u064a\u0636 \u063a\u064a\u0631 \u0645\u0637\u0628\u0648\u062e<\/p>\n<p>\u0646\u0635\u0641 \u0643\u0648\u0628 \u0645\u0646 \u0645\u0631\u0642 \u0627\u0644\u062f\u062c\u0627\u062c (\u0642\u0644\u064a\u0644 \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645)<\/p>\n<p>\u0639\u0635\u064a\u0631 1 \u0644\u064a\u0645\u0648\u0646\u0629<\/p>\n<p>1 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u062a\u0648\u0627\u0628\u0644<\/p>\n<p><strong>\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u062d\u0636\u064a\u0631<\/strong>:-<\/p>\n<ul>\n<li>\u062a\u0630\u0648\u0628 \u0627\u0644\u0632\u0628\u062f\u0629 \u0639\u0644\u0649 \u0646\u0627\u0631 \u0645\u062a\u0648\u0633\u0637\u0629 \u0641\u064a \u0645\u0642\u0644\u0627\u0629 \u0643\u0628\u064a\u0631\u0629 \u0623\u0648 \u0645\u0642\u0644\u0627\u0629 (\u0630\u0627\u062a \u063a\u0637\u0627\u0621).<\/li>\n<li>\u064a\u062a\u0628\u0644 \u0627\u0644\u062f\u062c\u0627\u062c \u0628\u0627\u0644\u0645\u0644\u062d \u0648\u0627\u0644\u0641\u0644\u0641\u0644 \u062d\u0633\u0628 \u0627\u0644\u0631\u063a\u0628\u0629 \u0648\u0627\u0644\u062a\u0648\u0627\u0628\u0644. \u0648\u064a\u062d\u0645\u0631 \u0641\u064a \u0627\u0644\u0632\u0628\u062f\u0629 \u0644\u0645\u062f\u0629 1-2 \u062f\u0642\u064a\u0642\u0629 \u0639\u0644\u0649 \u0643\u0644 \u062c\u0627\u0646\u0628. (\u0644\u0627 \u064a\u0646\u0628\u063a\u064a \u0637\u0647\u064a \u0627\u0644\u062f\u062c\u0627\u062c \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0631\u062d\u0644\u0629) \u0627\u0646\u0642\u0644 \u0627\u0644\u062f\u062c\u0627\u062c \u0625\u0644\u0649 \u0637\u0628\u0642 \u0628\u0639\u062f \u062a\u062d\u0645\u064a\u0631\u0647.<\/li>\n<li>\u064a\u064f\u0636\u0627\u0641 \u0627\u0644\u0623\u0631\u0632 \u0648\u0645\u0631\u0642 \u0627\u0644\u062f\u062c\u0627\u062c \u0648\u0639\u0635\u064a\u0631 \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0648\u0627\u0644\u0628\u0647\u0627\u0631\u0627\u062a \u0627\u0644\u0645\u062a\u0628\u0642\u064a\u0629 \u0625\u0644\u0649 \u0627\u0644\u0645\u0642\u0644\u0627\u0629 \u0648\u0642\u0644\u0628.<\/li>\n<li>\u0636\u0639 \u0627\u0644\u062f\u062c\u0627\u062c \u0641\u0648\u0642\u0647\u0627\u060c \u062b\u0645 \u063a\u0637\u064a\u0647\u0627 \u0648\u0627\u062a\u0631\u0643\u0647\u0627 \u0639\u0644\u0649 \u0646\u0627\u0631 \u0647\u0627\u062f\u0626\u0629 \u0644\u0645\u062f\u0629 20-25 \u062f\u0642\u064a\u0642\u0629 \u062d\u062a\u0649 \u064a\u0630\u0648\u0628 \u0627\u0644\u0633\u0627\u0626\u0644.<\/li>\n<li>\u064a\u064f\u0632\u064a\u0646 \u0628\u0627\u0644\u0628\u0642\u062f\u0648\u0646\u0633 \u0627\u0644\u0637\u0627\u0632\u062c \u0623\u0648 \u0627\u0644\u0643\u0632\u0628\u0631\u0629 \u0625\u0630\u0627 \u0631\u063a\u0628\u062a \u0641\u064a \u0630\u0644\u0643.<\/li>\n<\/ul>\n<h3>4-\u0637\u0627\u062c\u0646 \u062a\u0648\u0631\u062a\u064a\u0644\u0627 \u0645\u0643\u0633\u064a\u0643\u064a<\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-16880 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/mexican-tortilla-casserole-768x563-1.webp\" alt=\"mexican-tortilla-casserole-768x563\" width=\"768\" height=\"563\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/mexican-tortilla-casserole-768x563-1.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/mexican-tortilla-casserole-768x563-1-300x220.webp 300w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/p>\n<p><strong>\u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0625\u062c\u0645\u0627\u0644\u064a<\/strong>: 30 \u062f\u0642\u064a\u0642\u0629.<\/p>\n<p><strong>\u0627\u0644\u0642\u064a\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629<\/strong>: 424 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a\u060c 13 \u062c\u0631\u0627\u0645 \u062f\u0647\u0648\u0646 (6.6 \u062c\u0631\u0627\u0645 \u062f\u0647\u0648\u0646 \u0645\u0634\u0628\u0639\u0629)\u060c 324 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 \u0635\u0648\u062f\u064a\u0648\u0645\u060c 57.4 \u062c\u0631\u0627\u0645 \u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c 12.1 \u062c\u0631\u0627\u0645 \u0623\u0644\u064a\u0627\u0641\u060c 5.9 \u062c\u0631\u0627\u0645 \u0633\u0643\u0631\u060c 22.4 \u062c\u0631\u0627\u0645 \u0628\u0631\u0648\u062a\u064a\u0646 (\u0645\u062d\u0633\u0648\u0628\u0629 \u0628\u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0627\u0644\u0633\u0648\u062f\u0627\u0621).<\/p>\n<p>\u062a\u0639\u062a\u0645\u062f \u0647\u0630\u0647 \u0627\u0644\u0648\u0635\u0641\u0629 \u0639\u0644\u0649 \u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0627\u0644\u0645\u0639\u0644\u0628\u0629 \u0648\u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062e\u0636\u0627\u0631 \u0627\u0644\u0645\u062c\u0645\u062f \u0648\u063a\u064a\u0631 \u0627\u0644\u0645\u0642\u0637\u0639\u060c \u0648\u0628\u0639\u062f 20 \u062f\u0642\u064a\u0642\u0629 \u0641\u064a \u0627\u0644\u0641\u0631\u0646\u060c \u0633\u064a\u0635\u0628\u062d \u0647\u0630\u0627 \u0627\u0644\u0637\u0628\u0642 \u0627\u0644\u0645\u0639\u062c\u0632\u0629 \u0627\u0644\u063a\u0646\u064a \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u062c\u0627\u0647\u0632\u064b\u0627.<\/p>\n<p><strong>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/strong>:<\/p>\n<p>1 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0632\u064a\u062a \u0632\u064a\u062a\u0648\u0646<\/p>\n<p>\u0628\u0635\u0644\u0629 \u0635\u0641\u0631\u0627\u0621 \u0643\u0628\u064a\u0631\u0629 \u0645\u0641\u0631\u0648\u0645\u0629<\/p>\n<p>\u0641\u0635 \u062b\u0648\u0645 \u0645\u062a\u0648\u0633\u0637 \u200b\u200b\u0645\u0641\u0631\u0648\u0645<\/p>\n<p>\u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0643\u0645\u0648\u0646 \u0645\u0637\u062d\u0648\u0646<br \/>\n\u00bd \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u062d\u0627\u0631<\/p>\n<p>\u0645\u0643\u0639\u0628\u0627\u062a \u0627\u0644\u0637\u0645\u0627\u0637\u0645 \u0627\u0644\u0645\u062d\u0645\u0635\u0629 \u0645\u0635\u0641\u0627\u0629 \u060c 1\/4 \u0643\u0648\u0628 \u0639\u0635\u064a\u0631 \u0645\u062d\u0641\u0648\u0638\u0629<\/p>\n<p>\u0646\u0635\u0641 \u0643\u0648\u0628 \u0645\u0639\u062c\u0648\u0646 \u0637\u0645\u0627\u0637\u0645<\/p>\n<p>\u0639\u0644\u0628\u0629 \u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0633\u0648\u062f\u0627\u0621 \u0623\u0648 \u062d\u0645\u0631\u0627\u0621 \u0645\u0635\u0641\u0627\u0629<\/p>\n<p>\u00bd \u0643\u0648\u0628 \u0630\u0631\u0629 \u0645\u062c\u0645\u062f\u0629<\/p>\n<p>3 \u0623\u0643\u0648\u0627\u0628 \u0645\u0646 \u0627\u0644\u0633\u0628\u0627\u0646\u062e \u0627\u0644\u0637\u0627\u0632\u062c\u0629 \u0627\u0644\u0645\u0641\u0631\u0648\u0645\u0629 \u0628\u0634\u0643\u0644 \u062e\u0634\u0646<\/p>\n<p>\u0645\u0644\u062d \u0648\u0641\u0644\u0641\u0644 \u0623\u0633\u0648\u062f \u0645\u0637\u062d\u0648\u0646<\/p>\n<p>8 \u062a\u0648\u0631\u062a\u064a\u0644\u0627 \u0630\u0631\u0629<\/p>\n<p>\u062c\u0628\u0646\u0629 \u0634\u064a\u062f\u0631<\/p>\n<p>\u0625\u0636\u0627\u0641\u0627\u062a \u0627\u062e\u062a\u064a\u0627\u0631\u064a\u0629: \u0627\u0644\u0643\u0632\u0628\u0631\u0629 \u0627\u0644\u0637\u0627\u0632\u062c\u0629 \u0627\u0644\u0645\u0641\u0631\u0648\u0645\u0629\u060c \u0627\u0644\u0647\u0627\u0644\u0628\u064a\u0646\u0648 \u0627\u0644\u0637\u0627\u0632\u062c \u0627\u0644\u0645\u0641\u0631\u0648\u0645\u060c \u0627\u0644\u0642\u0634\u062f\u0629 \u0627\u0644\u062d\u0627\u0645\u0636\u0629\u060c \u0627\u0644\u0635\u0644\u0635\u0629.<\/p>\n<p><strong>\u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/strong><\/p>\n<ul>\n<li>\u0633\u062e\u0646 \u0627\u0644\u0641\u0631\u0646 \u0645\u0633\u0628\u0642\u064b\u0627 \u0648\u0631\u064f\u0634 \u0637\u0628\u0642 \u0627\u0644\u062e\u0628\u0632 \u0628\u0631\u0630\u0627\u0630 \u0627\u0644\u0637\u0628\u062e.<\/li>\n<li>\u0633\u062e\u0646 \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0641\u064a \u0645\u0642\u0644\u0627\u0629 \u0643\u0628\u064a\u0631\u0629 \u0639\u0644\u0649 \u0646\u0627\u0631 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u062d\u0631\u0627\u0631\u0629 \u0648\u0623\u0636\u0641 \u0627\u0644\u0628\u0635\u0644 \u0648\u0627\u0644\u062b\u0648\u0645 \u0648\u0627\u0644\u0643\u0645\u0648\u0646 \u0648\u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u062d\u0627\u0631.<\/li>\n<li>\u064a\u0642\u0644\u0628 \u0644\u0628\u0636\u0639 \u062f\u0642\u0627\u0626\u0642 \u062d\u062a\u0649 \u064a\u0646\u0636\u062c \u0627\u0644\u0628\u0635\u0644 \u0648\u0627\u0644\u0628\u0647\u0627\u0631\u0627\u062a\u060c \u062d\u0648\u0627\u0644\u064a 3-5 \u062f\u0642\u0627\u0626\u0642.<\/li>\n<li>\u0646\u0636\u064a\u0641 \u0627\u0644\u0637\u0645\u0627\u0637\u0645 \u0648\u0639\u0635\u064a\u0631 \u0627\u0644\u0637\u0645\u0627\u0637\u0645 \u0627\u0644\u0645\u062d\u0641\u0648\u0638 \u0648\u0645\u0639\u062c\u0648\u0646 \u0627\u0644\u0637\u0645\u0627\u0637\u0645 \u0648\u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0648\u0627\u0644\u0630\u0631\u0629 \u0648\u0627\u0644\u0633\u0628\u0627\u0646\u062e.<\/li>\n<li>\u0642\u0644\u0628 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0623\u0648 \u062f\u0642\u064a\u0642\u062a\u064a\u0646 \u062d\u062a\u0649 \u062a\u0630\u0628\u0644 \u0627\u0644\u0633\u0628\u0627\u0646\u062e. \u0623\u0636\u0641 \u0627\u0644\u0645\u0644\u062d \u0648\u0627\u0644\u0641\u0644\u0641\u0644 \u0644\u0644\u0645\u0630\u0627\u0642.<\/li>\n<li>\u0636\u0639 \u0642\u0637\u0639\u062a\u064a\u0646 \u0645\u0646 \u062e\u0628\u0632 \u0627\u0644\u062a\u0648\u0631\u062a\u064a\u0644\u0627 \u0641\u064a \u0642\u0627\u0639 \u0627\u0644\u0645\u0642\u0644\u0627\u0629 \u0627\u0644\u0645\u062d\u0636\u0631\u0629 \u062b\u0645 \u0631\u0628\u0639 \u0643\u0645\u064a\u0629 \u0627\u0644\u062e\u0644\u064a\u0637\u060c \u0648\u0648\u0632\u0639 \u0627\u0644\u062e\u0644\u064a\u0637 \u0628\u0627\u0644\u062a\u0633\u0627\u0648\u064a.<\/li>\n<li>\u0627\u0646\u062b\u0631 \u0628\u0639\u0636 \u0627\u0644\u062c\u0628\u0646 \u0628\u0627\u0644\u062a\u0633\u0627\u0648\u064a.<\/li>\n<li>\u0643\u0631\u0631 \u062d\u062a\u0649 \u064a\u062a\u0645 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a\u060c \u0645\u0639 \u0627\u0644\u0627\u0646\u062a\u0647\u0627\u0621 \u0645\u0646 \u0627\u0644\u062c\u0628\u0646.<\/li>\n<li>\u0627\u062e\u0628\u0632 \u062d\u062a\u0649 \u062a\u0646\u0636\u062c \u0637\u0627\u062c\u0646 \u0627\u0644\u062a\u0648\u0631\u062a\u064a\u0644\u0627\u060c \u062d\u0648\u0627\u0644\u064a 20 \u062f\u0642\u064a\u0642\u0629.<\/li>\n<li>\u0627\u062a\u0631\u0643\u0647 \u0644\u064a\u0628\u0631\u062f \u0644\u0645\u062f\u0629 5 \u062f\u0642\u0627\u0626\u0642 \u0642\u0628\u0644 \u0627\u0644\u062a\u0642\u0637\u064a\u0639 \u062b\u0645 \u064a\u0642\u062f\u0645.<\/li>\n<\/ul>\n<h3>5-\u062f\u062c\u0627\u062c \u0628\u0627\u0644\u0633\u0645\u0633\u0645<\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-16881 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/\u062f\u062c\u0627\u062c-\u0628\u0627\u0644\u0633\u0645\u0633\u0645-768x563-1.webp\" alt=\"\u062f\u062c\u0627\u062c \u0628\u0627\u0644\u0633\u0645\u0633\u0645\" width=\"768\" height=\"563\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/\u062f\u062c\u0627\u062c-\u0628\u0627\u0644\u0633\u0645\u0633\u0645-768x563-1.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/\u062f\u062c\u0627\u062c-\u0628\u0627\u0644\u0633\u0645\u0633\u0645-768x563-1-300x220.webp 300w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/p>\n<p><strong>\u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0625\u062c\u0645\u0627\u0644\u064a<\/strong>: 35 \u062f\u0642\u064a\u0642\u0629.<\/p>\n<p><strong>\u0627\u0644\u0642\u064a\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629<\/strong>: 435 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a\u060c 21.8 \u062c\u0631\u0627\u0645 \u062f\u0647\u0648\u0646 (5 \u062c\u0631\u0627\u0645 \u062f\u0647\u0648\u0646 \u0645\u0634\u0628\u0639\u0629)\u060c 611 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 \u0635\u0648\u062f\u064a\u0648\u0645\u060c 9 \u062c\u0631\u0627\u0645 \u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c 1.1 \u062c\u0631\u0627\u0645 \u0623\u0644\u064a\u0627\u0641\u060c 2.5 \u062c\u0631\u0627\u0645 \u0633\u0643\u0631\u060c 52.8 \u062c\u0631\u0627\u0645 \u0628\u0631\u0648\u062a\u064a\u0646 (\u0645\u062d\u0633\u0648\u0628 \u0628\u062f\u0648\u0646 \u0623\u0631\u0632 \u0648\u0645\u0639 2 \u0645\u0644\u0639\u0642\u0629 \u0637\u0639\u0627\u0645 \u0628\u0630\u0648\u0631 \u0633\u0645\u0633\u0645)<\/p>\n<p><strong>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/strong>:<\/p>\n<p>1 \u0643\u062c\u0645 \u0645\u0646 \u0635\u062f\u0648\u0631 \u0627\u0644\u062f\u062c\u0627\u062c \u0645\u0646\u0632\u0648\u0639\u0629 \u0627\u0644\u0639\u0638\u0645 \u0648\u0627\u0644\u062c\u0644\u062f \u0648\u0645\u0642\u0637\u0639\u0629<\/p>\n<p>1\/2 \u0645\u0644\u062d \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629<\/p>\n<p>1\/2 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0641\u0644\u0641\u0644<\/p>\n<p>3 \u0645\u0644\u0627\u0639\u0642 \u0643\u0628\u064a\u0631\u0629 \u062f\u0642\u064a\u0642<\/p>\n<p>2 \u0645\u0644\u0627\u0639\u0642 \u0643\u0628\u064a\u0631\u0629 \u0632\u064a\u062a \u0633\u0645\u0633\u0645 \u0645\u062d\u0645\u0635<\/p>\n<p>1 \u0645\u0644\u0639\u0642\u0629 \u0637\u0639\u0627\u0645 \u0632\u064a\u062a \u0632\u064a\u062a\u0648\u0646<\/p>\n<p>2 \u0641\u0635 \u062b\u0648\u0645 \u0645\u0641\u0631\u0648\u0645<\/p>\n<p>1 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0635\u0644\u0635\u0629 \u0635\u0648\u064a\u0627 \u0642\u0644\u064a\u0644\u0629 \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645<\/p>\n<p>1 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0633\u0643\u0631 \u0628\u0646\u064a<\/p>\n<p>1 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u062e\u0644 \u0623\u0628\u064a\u0636<\/p>\n<p>1\/2 \u0643\u0648\u0628 \u0645\u0631\u0642 \u062f\u062c\u0627\u062c \u0642\u0644\u064a\u0644 \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645<\/p>\n<p>2-3 \u0645\u0644\u0627\u0639\u0642 \u0643\u0628\u064a\u0631\u0629 \u0633\u0645\u0633\u0645 \u0645\u062d\u0645\u0635<\/p>\n<p>\u0623\u0631\u0632 \u0628\u0646\u064a \u0648\u062e\u0636\u0631\u0648\u0627\u062a \u0644\u0644\u062a\u0642\u062f\u064a\u0645<\/p>\n<p><strong>\u0627\u0644\u0637\u0631\u064a\u0642\u0629<\/strong>:<\/p>\n<ul>\n<li>\u064a\u064f\u0633\u062e\u0646 \u0627\u0644\u0641\u0631\u0646 \u0639\u0644\u0649 \u062d\u0631\u0627\u0631\u0629 \u0639\u0627\u0644\u064a\u0629.<\/li>\n<li>\u0641\u064a \u0648\u0639\u0627\u0621\u060c \u064a\u064f\u062e\u0641\u0642 \u0645\u0631\u0642 \u0627\u0644\u062f\u062c\u0627\u062c \u0645\u0639 \u0627\u0644\u0633\u0643\u0631 \u0627\u0644\u0628\u0646\u064a \u0648\u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0632\u064a\u062a \u0627\u0644\u0633\u0645\u0633\u0645 \u0648\u0641\u0635\u0648\u0635 \u0627\u0644\u062b\u0648\u0645 \u0648\u0635\u0644\u0635\u0629 \u0627\u0644\u0635\u0648\u064a\u0627 \u0648\u0627\u0644\u062e\u0644.<\/li>\n<li>\u0633\u062e\u0646 \u0645\u0642\u0644\u0627\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0642\u0627\u0648\u0645\u0629 \u0644\u0644\u0641\u0631\u0646 \u0639\u0644\u0649 \u0646\u0627\u0631 \u0645\u062a\u0648\u0633\u0637\u0629 \u0625\u0644\u0649 \u0639\u0627\u0644\u064a\u0629.<\/li>\n<li>\u0642\u0644\u0628 \u0627\u0644\u062f\u062c\u0627\u062c \u0628\u0627\u0644\u0645\u0644\u062d \u0648\u0627\u0644\u0641\u0644\u0641\u0644 \u0648\u0627\u0644\u062f\u0642\u064a\u0642.<\/li>\n<li>\u064a\u064f\u0636\u0627\u0641 \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0648\u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0632\u064a\u062a \u0627\u0644\u0633\u0645\u0633\u0645 \u0625\u0644\u0649 \u0627\u0644\u0645\u0642\u0644\u0627\u0629\u060c \u0648\u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u064a\u0633\u062e\u0646\u060c \u064a\u064f\u0636\u0627\u0641 \u0627\u0644\u062f\u062c\u0627\u062c \u0641\u064a \u0637\u0628\u0642\u0629 \u0648\u0627\u062d\u062f\u0629.<\/li>\n<li>\u064a\u064f\u0637\u0647\u0649 \u0627\u0644\u0645\u0632\u064a\u062c \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0645\u062d\u0645\u0631\u064b\u0627 \u0648\u0630\u0647\u0628\u064a\u064b\u0627 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628 \u0648\u0627\u062d\u062f\u060c \u062b\u0645 \u064a\u064f\u0642\u0644\u0628 \u0648\u064a\u064f\u0637\u0647\u0649 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0630\u0647\u0628\u064a\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u062b\u0627\u0646\u064a\u060c \u062d\u0648\u0627\u0644\u064a 2-3 \u062f\u0642\u0627\u0626\u0642.<\/li>\n<li>\u064a\u064f\u0633\u0643\u0628 \u0645\u0632\u064a\u062c \u0645\u0631\u0642\u0629 \u0627\u0644\u062f\u062c\u0627\u062c \u0639\u0644\u0649 \u0627\u0644\u0648\u062c\u0647 \u0648\u064a\u064f\u0642\u0644\u0628 \u062d\u062a\u0649 \u064a\u063a\u0637\u0649\u060c \u062b\u0645 \u062a\u064f\u0637\u0641\u0623 \u0627\u0644\u0646\u0627\u0631.<\/li>\n<li>\u0636\u0639 \u0627\u0644\u0645\u0642\u0644\u0627\u0629 \u0641\u064a \u0627\u0644\u0641\u0631\u0646 \u0644\u0645\u062f\u0629 20 \u062f\u0642\u064a\u0642\u0629.<\/li>\n<li>\u062a\u0631\u0641\u0639 \u0648\u062a\u063a\u0637\u0649 \u0628\u0627\u0644\u0633\u0645\u0633\u0645 \u0648\u062a\u0642\u062f\u0645 \u0645\u0639 \u0627\u0644\u062e\u0636\u0627\u0631 \u0645\u0646 \u0627\u062e\u062a\u064a\u0627\u0631\u0643 \u0648\u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a.<\/li>\n<\/ul>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.eatthis.com\/fast-recipes-for-weight-loss\/\" target=\"_blank\" rel=\"noopener\">Eatthis<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u064a\u064c\u0642\u0627\u0644 \u0625\u0646 \u0627\u0644\u0639\u0634\u0627\u0621 \u0647\u0648 \u0627\u0644\u0648\u062c\u0628\u0629 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0627\u0644\u0627\u0646\u062a\u0628\u0627\u0647 \u0625\u0644\u064a\u0647\u0627 \u0639\u0646\u062f \u0645\u0631\u0627\u0642\u0628\u0629 \u0648\u0632\u0646\u0643. \u0646\u062d\u0646 \u0647\u0646\u0627 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0625\u0646\u0647\u0627\u0621 \u0627\u0644\u064a\u0648\u0645 \u0628\u0634\u0643\u0644 \u062c\u064a\u062f. \u062c\u0645\u0639\u0646\u0627 \u0648\u062c\u0628\u0627\u062a \u062f\u0627\u064a\u062a \u0633\u0647\u0644\u0629 \u062a\u0635\u0644\u062d \u0644\u0644\u0639\u0634\u0627\u0621 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646. \u0628\u0647\u0627 \u0645\u0643\u0648\u0646\u0627\u062a \u062f\u0627\u064a\u062a \u0644\u0630\u064a\u0630\u0629 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&#8230;<\/p>\n","protected":false},"author":15,"featured_media":16875,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[14],"tags":[59,274,825,124],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/11\/\u0648\u062c\u0628\u0627\u062a-\u062f\u0627\u064a\u062a-\u0633\u0647\u0644\u0629-1024x682.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/3503"}],"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=3503"}],"version-history":[{"count":8,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/3503\/revisions"}],"predecessor-version":[{"id":16882,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/3503\/revisions\/16882"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/16875"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=3503"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=3503"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=3503"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}