{"id":4135,"date":"2021-02-11T10:00:31","date_gmt":"2021-02-11T08:00:31","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=4135"},"modified":"2024-01-18T15:06:09","modified_gmt":"2024-01-18T13:06:09","slug":"%d9%85%d9%86-%d8%a3%d8%b3%d9%87%d9%84-%d8%a7%d9%84%d9%88%d8%ac%d8%a8%d8%a7%d8%aa-%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%a9-%d8%a3%d8%ab%d9%86%d8%a7%d8%a1-%d8%a7%d9%84%d8%ad%d9%85%d9%84","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d9%85%d9%86-%d8%a3%d8%b3%d9%87%d9%84-%d8%a7%d9%84%d9%88%d8%ac%d8%a8%d8%a7%d8%aa-%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%a9-%d8%a3%d8%ab%d9%86%d8%a7%d8%a1-%d8%a7%d9%84%d8%ad%d9%85%d9%84\/","title":{"rendered":"13 \u0646\u0648\u0639\u0627 \u0645\u0646 \u0623\u0633\u0647\u0644 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0645\u0644"},"content":{"rendered":"

\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u063a\u0630\u064a\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0645\u0644 \u0623\u0645\u0631 \u0636\u0631\u0648\u0631\u064a. \u0639\u0646\u062f \u0628\u0646\u0627\u0621 \u062e\u0637\u0629 \u0627\u0644\u0623\u0643\u0644 \u0627\u0644\u0635\u062d\u064a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643\u0650\u060c \u0633\u062a\u0631\u063a\u0628\u064a\u0646 \u0641\u064a \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0627\u0644\u0645\u063a\u0630\u064a\u0629\u060c \u0648\u0627\u0644\u062a\u064a \u062a\u0645\u062f\u0643 \u0628\u0643\u0645\u064a\u0627\u062a \u0623\u0643\u0628\u0631 \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u0645\u063a\u0630\u064a\u0629 \u0645\u062b\u0644: \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0648\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a\u060c \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646\u060c \u0648\u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0648\u0627\u0644\u0633\u0648\u0627\u0626\u0644. \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a \u0648\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0645\u0646 \u0623\u0633\u0647\u0644 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0645\u0644 \u0648\u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u062b\u0631\u064a \u0645\u0646\u0647\u0627.<\/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

\u0623\u0633\u0647\u0644 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0645\u0644<\/h3>\n

1- \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646<\/h3>\n

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

\u062a\u062d\u062a\u0648\u064a \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0639\u0644\u0649 \u0646\u0648\u0639\u064a\u0646 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0639\u0627\u0644\u064a \u0627\u0644\u062c\u0648\u062f\u0629: \u0627\u0644\u0643\u0627\u0632\u064a\u0646 \u0648\u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646. \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645\u060c \u0648\u062a\u0648\u0641\u0631 \u0643\u0645\u064a\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0641\u0648\u0633\u0641\u0648\u0631\u060c \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628\u060c \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645\u060c \u0648\u0627\u0644\u0632\u0646\u0643.<\/p>\n

\u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0632\u0628\u0627\u062f\u064a\u060c \u0648\u062e\u0627\u0635\u0629 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a\u060c \u0639\u0644\u0649 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0645\u0639\u0638\u0645 \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0627\u0644\u0623\u062e\u0631\u0649\u060c \u0648\u0647\u0648 \u0645\u0641\u064a\u062f \u0628\u0634\u0643\u0644 \u062e\u0627\u0635. \u062a\u062d\u062a\u0648\u064a \u0628\u0639\u0636 \u0627\u0644\u0623\u0635\u0646\u0627\u0641 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0628\u0643\u062a\u064a\u0631\u064a\u0627 \u0628\u0631\u0648\u0628\u064a\u0648\u062a\u064a\u0643\u060c \u0648\u0627\u0644\u062a\u064a \u062a\u062f\u0639\u0645 \u0635\u062d\u0629 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a.<\/p>\n

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

\"\u0627\u0644\u0627\u0654\u0644\u0628\u0627\u0646-\u0645\u0646-\u0627\u0654\u0633\u0647\u0644-\u0627\u0644\u0648\u062c\u0628\u0627\u062a-\u0627\u0644\u0635\u062d\u064a\u0629-\u0627\u0654\u062b\u0646\u0627\u0621-\u0627\u0644\u062d\u0645\u0644\"<\/p>\n

2- \u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a<\/h3>\n

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

\u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643 \u0647\u0648 \u0623\u062d\u062f \u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0628 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 (\u0628 9) \u0648\u0647\u0648 \u0645\u0647\u0645 \u062c\u062f\u064b\u0627 \u0644\u0643 \u0648\u0644\u0637\u0641\u0644\u0643 \u062e\u0627\u0635\u0629 \u062e\u0644\u0627\u0644 \u0627\u0644\u0623\u0634\u0647\u0631 \u0627\u0644\u062b\u0644\u0627\u062b\u0629 \u0627\u0644\u0623\u0648\u0644\u0649. \u0633\u062a\u062d\u062a\u0627\u062c\u064a\u0646 \u0625\u0644\u0649 600 \u0645\u064a\u0643\u0631\u0648\u062c\u0631\u0627\u0645 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0645\u0646 \u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643 \u064a\u0648\u0645\u064a\u064b\u0627\u060c \u0648\u0647\u0648 \u0645\u0627 \u064a\u0645\u062b\u0644 \u062a\u062d\u062f\u064a\u064b\u0627 \u0644\u062a\u062d\u0642\u064a\u0642\u0647 \u0645\u0639 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0648\u062d\u062f\u0647\u0627\u060c \u0648\u0644\u0643\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a \u0641\u064a \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u0643\u0645\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u062c\u0633\u0645\u0643 \u0645\u0639 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0628\u0646\u0627\u0621\u064b \u0639\u0644\u0649 \u062a\u0648\u0635\u064a\u0629 \u0637\u0628\u064a\u0628\u0643.<\/p>\n

\u062a\u062d\u062a\u0648\u064a \u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a \u0639\u0645\u0648\u0645\u064b\u0627 \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u062c\u062f\u064b\u0627 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0623\u064a\u0636\u064b\u0627. \u0648\u062a\u062d\u062a\u0648\u064a \u0628\u0639\u0636 \u0627\u0644\u0623\u0635\u0646\u0627\u0641 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062d\u062f\u064a\u062f\u060c \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645\u060c \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645.<\/p>\n

3- \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629<\/h3>\n

\u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629 \u0644\u0630\u064a\u0630\u0629 \u0648\u064a\u0645\u0643\u0646 \u062a\u062c\u0647\u064a\u0632\u0647\u0627 \u0628\u0623\u0644\u0641 \u0637\u0631\u064a\u0642\u0629\u060c \u0628\u0644 \u0623\u0646\u0647\u0627 \u063a\u0646\u064a\u0629 \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u0644\u0628\u064a\u062a\u0627 \u0643\u0627\u0631\u0648\u062a\u064a\u0646\u060c \u00a0\u0648\u0647\u0648 \u0645\u0631\u0643\u0628 \u0646\u0628\u0627\u062a\u064a \u064a\u062a\u062d\u0648\u0644 \u0625\u0644\u0649 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0623 \u0641\u064a \u062c\u0633\u0645\u0643. \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u0644\u0646\u0645\u0648 \u0627\u0644\u0637\u0641\u0644.<\/p>\n

\u0648\u0644\u0643\u0646 \u0627\u062d\u062a\u0631\u0633\u064a \u0645\u0646 \u0627\u0644\u0643\u0645\u064a\u0627\u062a \u0627\u0644\u0632\u0627\u0626\u062f\u0629 \u0645\u0646 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u064a\u0629 \u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0623\u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0628\u0628 \u0627\u0644\u062a\u0633\u0645\u0645\u060c \u0625\u0630\u0627 \u062a\u0645 \u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0628\u0643\u0645\u064a\u0627\u062a \u0643\u0628\u064a\u0631\u0629. \u0648\u0644\u062d\u0633\u0646 \u0627\u0644\u062d\u0638 \u062a\u0639\u062f \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629 \u0645\u0635\u062f\u0631\u064b\u0627 \u0646\u0628\u0627\u062a\u064a\u064b\u0627 \u0648\u0627\u0641\u0631\u064b\u0627 \u0644\u0644\u0628\u064a\u062a\u0627 \u0643\u0627\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641. \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u062a\u0628\u0642\u064a\u0643\u064a \u063a\u064a\u0631 \u062c\u0627\u0626\u0639\u0629 \u00a0\u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644\u060c \u0648\u062a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645\u060c \u0648\u062a\u062d\u0633\u0646 \u0635\u062d\u0629 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a.<\/p>\n

4- \u0633\u0645\u0643 \u0627\u0644\u0633\u0644\u0645\u0648\u0646<\/h3>\n

\u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u063a\u0646\u064a \u0628\u0623\u062d\u0645\u0627\u0636 \u0623\u0648\u0645\u064a\u062c\u0627 3 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u062a\u064a \u0644\u0647\u0627 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f. \u062a\u0648\u062c\u062f \u0647\u0630\u0647 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0628\u0643\u0645\u064a\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u0641\u064a \u0627\u0644\u0645\u0623\u0643\u0648\u0644\u0627\u062a \u0627\u0644\u0628\u062d\u0631\u064a\u0629\u060c \u0648\u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0628\u0646\u0627\u0621 \u062f\u0645\u0627\u063a \u0648\u0639\u064a\u0646 \u0637\u0641\u0644\u0643\u060c \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0637\u0648\u0644 \u0627\u0644\u062d\u0645\u0644. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u064a\u0639\u062f \u0633\u0645\u0643 \u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0623\u062d\u062f \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0627\u0644\u0642\u0644\u064a\u0644\u0629 \u062c\u062f\u064b\u0627 \u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f\u00a0 \u0648\u0627\u0644\u0630\u064a \u064a\u0641\u062a\u0642\u0631 \u0625\u0644\u064a\u0647 \u0645\u0639\u0638\u0645\u0646\u0627 \u0648\u0647\u0648 \u0645\u0647\u0645 \u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0627\u0644\u0645\u0646\u0627\u0639\u0629.<\/p>\n

\u0648\u0644\u0643\u0646 \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0632\u0626\u0628\u0642 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u062a\u062c\u0646\u0628\u0647\u0627 \u0627\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0645\u0644 \u0647\u064a: \u0633\u0645\u0643 \u0623\u0628\u0648 \u0633\u064a\u0641 \u0648\u0642\u0631\u0634 \u0648\u0645\u0627\u0643\u0631\u064a\u0644 \u0648\u0645\u0627\u0631\u0644\u064a\u0646 \u0648\u0627\u0644\u062a\u0648\u0646\u0629 \u0648\u0633\u0645\u0643 \u0627\u0644\u0642\u0631\u0645\u064a\u062f.<\/p>\n

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

\u064a\u0639\u062f \u0627\u0644\u0628\u064a\u0636<\/a> \u0645\u0646 \u0623\u0633\u0647\u0644 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0645\u0644 \u062d\u064a\u062b \u0623\u0646\u0647 \u063a\u0630\u0627\u0621 \u0635\u062d\u064a \u0645\u062a\u0643\u0627\u0645\u0644\u060c \u0644\u0623\u0646\u0647 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u0644 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0627\u062c\u064a\u0647\u0627 \u062a\u0642\u0631\u064a\u0628\u064b\u0627. \u062a\u062d\u062a\u0648\u064a \u0627\u0644\u0628\u064a\u0636\u0629 \u0627\u0644\u0643\u0628\u064a\u0631\u0629 \u0639\u0644\u0649 \u062d\u0648\u0627\u0644\u064a 80 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0628\u0631\u0648\u062a\u064a\u0646 \u0639\u0627\u0644\u064a \u0627\u0644\u062c\u0648\u062f\u0629 \u0648\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646.<\/p>\n

\u064a\u0639\u062a\u0628\u0631 \u0627\u0644\u0628\u064a\u0636 \u0645\u0635\u062f\u0631\u064b\u0627 \u0631\u0627\u0626\u0639\u064b\u0627 \u0644\u0644\u0643\u0648\u0644\u064a\u0646\u060c \u0648\u0647\u0648 \u0639\u0646\u0635\u0631 \u063a\u0630\u0627\u0626\u064a \u062d\u064a\u0648\u064a \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0645\u0644\u060c \u0648\u0645\u0647\u0645 \u0641\u064a \u0646\u0645\u0648 \u062f\u0645\u0627\u063a \u0627\u0644\u0637\u0641\u0644\u060c \u0648\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0645\u0646\u0639 \u062a\u0634\u0648\u0647\u0627\u062a \u0627\u0644\u0646\u0645\u0648 \u0641\u064a \u0627\u0644\u062f\u0645\u0627\u063a \u0648\u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<\/p>\n

\u062a\u062d\u062a\u0648\u064a \u0627\u0644\u0628\u064a\u0636\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0627\u0644\u0648\u0627\u062d\u062f\u0629 \u0639\u0644\u0649 147 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 (\u0645\u062c\u0645) \u0645\u0646 \u0627\u0644\u0643\u0648\u0644\u064a\u0646\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0643 \u0623\u0642\u0631\u0628 \u0625\u0644\u0649 \u0643\u0645\u064a\u0629 \u0627\u0644\u0643\u0648\u0644\u064a\u0646 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627 \u062d\u0627\u0644\u064a\u064b\u0627 \u0648\u0627\u0644\u062a\u064a \u062a\u0628\u0644\u063a 450 \u0645\u062c\u0645 \u064a\u0648\u0645\u064a\u064b\u0627.<\/p>\n

6- \u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a \u0648\u0627\u0644\u062e\u0636\u0627\u0631\u0627\u0644\u0648\u0631\u0642\u064a \u0627\u0644\u062f\u0627\u0643\u0646<\/h3>\n

\u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u0648\u0631\u0642\u064a\u0629 \u0627\u0644\u062f\u0627\u0643\u0646\u0629 \u0645\u062b\u0644 \u0627\u0644\u0644\u0641\u062a \u0648\u0627\u0644\u0633\u0628\u0627\u0646\u062e\u060c \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062a\u064a \u0633\u062a\u062d\u062a\u0627\u062c\u064a\u0647\u0627. \u062a\u0634\u0645\u0644 \u0627\u0644\u0641\u0648\u0627\u0626\u062f: \u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062c\u060c \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0643\u060c \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0623\u060c \u0648\u0627\u0644\u0643\u0627\u0644\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\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645. \u062a\u0639\u062f \u0625\u0636\u0627\u0641\u0629 \u062d\u0635\u0635 \u0645\u0646 \u0627\u0644\u062e\u0636\u0627\u0631 \u0627\u0644\u0623\u062e\u0636\u0631 \u0637\u0631\u064a\u0642\u0629 \u0641\u0639\u0627\u0644\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0643\u0645\u064a\u0629 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0645\u0633\u0627\u0643 \u0628\u0633\u0628\u0628 \u062e\u0635\u0627\u0626\u0635 \u0627\u0644\u0623\u0644\u064a\u0627\u0641.<\/p>\n

7- \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a<\/h3>\n

\u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u062f\u062c\u0627\u062c\u060c \u0645\u0635\u0627\u062f\u0631 \u0645\u0645\u062a\u0627\u0632\u0629 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0639\u0627\u0644\u064a \u0627\u0644\u062c\u0648\u062f\u0629<\/a>. \u0644\u062d\u0645 \u0627\u0644\u0628\u0642\u0631 \u063a\u0646\u064a \u0628\u0627\u0644\u062d\u062f\u064a\u062f\u060c \u0648\u0627\u0644\u0643\u0648\u0644\u064a\u0646\u060c \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0628 \u0627\u0644\u0623\u062e\u0631\u0649\u060c \u0648\u0643\u0644\u0647\u0627 \u0633\u062a\u062d\u062a\u0627\u062c\u064a\u0646\u0647\u0627 \u0628\u0643\u0645\u064a\u0627\u062a \u0623\u0643\u0628\u0631 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0645\u0644.<\/p>\n

\u0627\u0644\u062d\u062f\u064a\u062f \u0645\u0639\u062f\u0646 \u0623\u0633\u0627\u0633\u064a \u062a\u0633\u062a\u062e\u062f\u0645\u0647 \u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u062f\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621 \u0643\u062c\u0632\u0621 \u0645\u0646 \u0627\u0644\u0647\u064a\u0645\u0648\u062c\u0644\u0648\u0628\u064a\u0646\u060c \u0648\u0633\u062a\u062d\u062a\u0627\u062c\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062d\u062f\u064a\u062f\u060c \u0644\u0623\u0646 \u0643\u0645\u064a\u0629 \u062f\u0645\u0643 \u062a\u0632\u062f\u0627\u062f\u060c \u0648\u0647\u0630\u0627 \u0645\u0647\u0645 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u062e\u0644\u0627\u0644 \u0627\u0644\u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u062b\u0627\u0644\u062b\u0629 \u0645\u0646 \u0627\u0644\u062d\u0645\u0644.<\/p>\n

\u0642\u062f \u064a\u0624\u062f\u064a \u0627\u0646\u062e\u0641\u0627\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062d\u062f\u064a\u062f \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0645\u0644 \u0627\u0644\u0645\u0628\u0643\u0631 \u0648\u0627\u0644\u0645\u062a\u0648\u0633\u0637 \u200b\u200b\u0625\u0644\u0649 \u0641\u0642\u0631 \u0627\u0644\u062f\u0645\u060c \u0627\u0644\u0646\u0627\u062c\u0645 \u0639\u0646 \u0646\u0642\u0635 \u0627\u0644\u062d\u062f\u064a\u062f\u060c \u0645\u0645\u0627 \u064a\u0632\u064a\u062f \u0645\u0646 \u062e\u0637\u0631 \u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0644\u0648\u0632\u0646 \u0639\u0646\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0648\u0645\u0636\u0627\u0639\u0641\u0627\u062a \u0623\u062e\u0631\u0649.<\/p>\n

\u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u062a\u063a\u0637\u064a\u0629 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643 \u0645\u0646 \u0627\u0644\u062d\u062f\u064a\u062f \u0628\u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0648\u062d\u062f\u0647\u0627\u060c \u062e\u0627\u0635\u0629\u064b \u0625\u0630\u0627 \u0643\u0646\u062a\u0650 \u062a\u0646\u0641\u0631\u064a\u0646 \u0645\u0646 \u0627\u0644\u0644\u062d\u0648\u0645 \u0623\u0648 \u0643\u0646\u062a\u0650 \u0646\u0628\u0627\u062a\u064a\u0629\u060c \u0641\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621 \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0643\u0645\u064a\u0629 \u0627\u0644\u062d\u062f\u064a\u062f \u0627\u0644\u062a\u064a \u0646\u062d\u0635\u0644 \u0639\u0644\u064a\u0647\u0627 \u0645\u0646 \u0627\u0644\u0637\u0639\u0627\u0645. \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u064b\u0627 \u0625\u0642\u0631\u0627\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646 C \u0645\u062b\u0644 \u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644\u060c \u0623\u0648 \u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u062d\u0644\u0648\u060c \u0645\u0639 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u062d\u062f\u064a\u062f \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0627\u0645\u062a\u0635\u0627\u0635.<\/p>\n

\"\u0627\u0644\u0644\u062d\u0648\u0645<\/p>\n

8- \u0627\u0644\u062a\u0648\u062a<\/h3>\n

\u064a\u062d\u062a\u0648\u064a \u0627\u0644\u062a\u0648\u062a \u0639\u0644\u0649 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a\u060c \u0645\u062b\u0644: \u0627\u0644\u0645\u0627\u0621\u060c \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062c\u060c \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0648\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629. \u064a\u062d\u062a\u0648\u064a \u0627\u0644\u062a\u0648\u062a \u0639\u0644\u0649 \u0642\u064a\u0645\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0646\u0633\u0628\u064a\u064b\u0627 \u0644\u0645\u0624\u0634\u0631 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645\u060c \u0644\u0630\u0644\u0643 \u0644\u0627 \u064a\u0646\u0628\u063a\u064a \u0623\u0646 \u064a\u0633\u0628\u0628 \u0627\u0631\u062a\u0641\u0627\u0639\u064b\u0627 \u0643\u0628\u064a\u0631\u064b\u0627 \u0641\u064a \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645.<\/p>\n

\u064a\u0639\u062a\u0628\u0631 \u0627\u0644\u062a\u0648\u062a \u0623\u064a\u0636\u064b\u0627 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0631\u0627\u0626\u0639\u0629\u060c \u062d\u064a\u062b \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0645\u0627\u0621 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0645\u0639 \u0639\u062f\u062f \u0642\u0644\u064a\u0644 \u0646\u0633\u0628\u064a\u0627 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0623\u0632\u0631\u0642 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0645\u0644.<\/p>\n

9- \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629<\/h3>\n

\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0645\u0644\u064a\u0626\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0648\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a\u060c \u0648\u0627\u0644\u0645\u0631\u0643\u0628\u0627\u062a \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629\u060c \u0645\u062b\u0644: \u0627\u0644\u0634\u0648\u0641\u0627\u0646\u060c \u0648\u0627\u0644\u0643\u064a\u0646\u0648\u0627\u060c \u0648\u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a\u060c \u0648\u0627\u0644\u0642\u0645\u062d\u060c \u0648\u0627\u0644\u0634\u0639\u064a\u0631. \u062a\u062d\u062a\u0648\u064a \u0628\u0639\u0636 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629\u060c \u0645\u062b\u0644: \u0627\u0644\u0634\u0648\u0641\u0627\u0646\u060c \u0648\u0627\u0644\u0643\u064a\u0646\u0648\u0627\u060c \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u0644\u0627 \u0628\u0623\u0633 \u0628\u0647\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0648\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a\u060c \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645. \u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0637\u0631\u0642 \u0644\u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0625\u0644\u0649 \u0623\u064a \u0648\u062c\u0628\u0629.<\/p>\n

\u0630\u0643\u0631\u062a \u0645\u062f\u0648\u0646\u0629\u00a0\u0630\u0627 \u0628\u064a\u0628\u064a \u062c\u0631\u0627\u062c<\/a><\/strong> \u0648\u0635\u0641\u0629 \u0628\u0633\u064a\u0637\u0629 \u0623\u064a\u0636\u0627\u064b \u062a\u062c\u0645\u0639 \u0628\u064a\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0648\u0627\u0644\u062d\u0644\u064a\u0628 \u0648\u0647\u064a \u0643\u0627\u0644\u062a\u0627\u0644\u064a: \u062d\u0636\u0631\u064a \u0647\u0630\u0647 \u0627\u0644\u0648\u062c\u0628\u0629 \u0645\u0646 \u0627\u0644\u0645\u0633\u0627\u0621. \u0641\u0642\u0637 \u062a\u062d\u062a\u0627\u062c\u064a\u0646 \u0643\u0648\u0628 \u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u0644\u0628\u0646 \u062e\u0627\u0644\u064a \u0627\u0644\u062f\u0633\u0645\u060c \u0645\u0639 \u062b\u0644\u062b\u064a \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646\u060c \u0648\u0645\u0644\u0639\u0642\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0642\u0631\u0641\u0629. \u0628\u0639\u062f \u0630\u0644\u0643 \u0636\u0639\u064a \u0627\u0644\u0648\u062c\u0628\u0629 \u0628\u0639\u062f \u062a\u063a\u0637\u064a\u062a\u0647\u0627 \u0628\u063a\u0637\u0627\u0621 \u0645\u0646 \u0627\u0644\u0628\u0644\u0627\u0633\u062a\u064a\u0643 \u0641\u064a \u0627\u0644\u062b\u0644\u0627\u062c\u0629 \u0648\u062a\u0646\u0627\u0648\u0644\u064a\u0647\u0627 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062a\u0627\u0644\u064a.<\/p><\/blockquote>\n

\u0644\u0642\u0631\u0627\u0621\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u0639\u0646 \u0627\u0644\u0648\u0635\u0641\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u0633\u0647\u0644\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0645\u0644<\/a><\/p>\n

10- \u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648<\/h3>\n

\u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648 \u0645\u0646 \u0623\u0633\u0647\u0644 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0645\u0644 \u062d\u064a\u062b \u0623\u0646\u0647\u0627 \u0641\u0627\u0643\u0647\u0629 \u063a\u064a\u0631 \u0639\u0627\u062f\u064a\u0629\u060c \u0644\u0627\u062d\u062a\u0648\u0627\u0626\u0647\u0627 \u0639\u0644\u0649 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0627\u0644\u0623\u062d\u0627\u062f\u064a\u0629 \u063a\u064a\u0631 \u0627\u0644\u0645\u0634\u0628\u0639\u0629. \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 (\u062e\u0627\u0635\u0629 \u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643)\u060c \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0643\u060c \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645\u060c \u0648\u0627\u0644\u0646\u062d\u0627\u0633\u060c \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0647\u0640\u060c \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062c.<\/p>\n

\u064a\u0639\u062a\u0628\u0631 \u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648 \u062e\u064a\u0627\u0631\u064b\u0627 \u0631\u0627\u0626\u0639\u064b\u0627 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0645\u0644 \u0628\u0633\u0628\u0628 \u0645\u062d\u062a\u0648\u0627\u0647\u0627 \u0627\u0644\u0639\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643 \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645. \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0641\u064a \u0628\u0646\u0627\u0621 \u062c\u0644\u062f \u0637\u0641\u0644\u0643\u060c \u0648\u062f\u0645\u0627\u063a\u0647\u060c \u0648\u0623\u0646\u0633\u062c\u062a\u0647\u060c \u0648\u0642\u062f \u064a\u0633\u0627\u0639\u062f \u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643 \u0641\u064a \u0645\u0646\u0639 \u0639\u064a\u0648\u0628 \u0627\u0644\u0623\u0646\u0628\u0648\u0628 \u0627\u0644\u0639\u0635\u0628\u064a\u060c \u0648\u0627\u0644\u062a\u0634\u0648\u0647\u0627\u062a \u0627\u0644\u062a\u0646\u0645\u0648\u064a\u0629 \u0644\u0644\u062f\u0645\u0627\u063a\u060c \u0648\u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<\/p>\n

\u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u062a\u0642\u0644\u0635\u0627\u062a \u0627\u0644\u0633\u0627\u0642\u060c \u0648\u0647\u0648 \u0623\u062d\u062f \u0627\u0644\u0622\u062b\u0627\u0631 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629 \u0644\u0644\u062d\u0645\u0644 \u0644\u062f\u0649 \u0628\u0639\u0636 \u0627\u0644\u0646\u0633\u0627\u0621. \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639 \u00a0\u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648 \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0623\u0639\u0644\u0649 \u0645\u0646 \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0627\u0644\u0645\u0648\u0632.<\/p>\n

\"\u0648\u062c\u0628\u0627\u062a<\/p>\n

11- \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0645\u062c\u0641\u0641\u0629<\/h3>\n

\u062a\u062d\u062a\u0648\u064a \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0645\u062c\u0641\u0641\u0629 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \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\u060c \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0648\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a\u060c \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629. \u0642\u0637\u0639\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0645\u062c\u0641\u0641\u0629 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0641\u0633 \u0627\u0644\u0643\u0645\u064a\u0629 \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0637\u0627\u0632\u062c\u0629.<\/p>\n

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

\u0627\u0644\u0628\u0631\u0642\u0648\u0642 \u063a\u0646\u064a \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645\u060c \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0643\u060c \u0648\u064a\u0639\u0645\u0644 \u0643\u0645\u0644\u064a\u0646\u0627\u062a \u0637\u0628\u064a\u0639\u064a\u0629\u060c \u0648\u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0641\u064a\u062f\u0627 \u062c\u062f\u064b\u0627 \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0625\u0645\u0633\u0627\u0643. \u0627\u0644\u062a\u0645\u0631 \u063a\u0646\u064a \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0627\u0644\u0645\u0631\u0643\u0628\u0627\u062a \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629. \u062a\u062d\u062a\u0648\u064a \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0645\u062c\u0641\u0641\u0629 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0643\u0645\u064a\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631 \u0627\u0644\u0637\u0628\u064a\u0639\u064a.<\/p>\n

\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0645\u062c\u0641\u0641\u0629 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0645\u0639\u062f\u0644 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\u060c \u0625\u0644\u0627 \u0623\u0646\u0647 \u0644\u0627 \u064a\u064f\u0646\u0635\u062d \u0639\u0645\u0648\u0645\u064b\u0627 \u0628\u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u0641\u064a \u0627\u0644\u0645\u0631\u0629 \u0627\u0644\u0648\u0627\u062d\u062f\u0629.<\/p>\n

12- \u0632\u064a\u062a \u0643\u0628\u062f \u0627\u0644\u0633\u0645\u0643<\/h3>\n

\u064a\u062a\u0643\u0648\u0646 \u0632\u064a\u062a \u0643\u0628\u062f \u0627\u0644\u0633\u0645\u0643 \u0645\u0646 \u0643\u0628\u062f \u0627\u0644\u0633\u0645\u0643 \u0627\u0644\u062f\u0647\u0646\u064a\u060c \u0648\u0647\u0648 \u063a\u0646\u064a \u0628\u0623\u062d\u0645\u0627\u0636 \u0623\u0648\u0645\u064a\u062c\u0627 3 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 EPA \u0648 DHA\u060c \u0648\u0647\u064a \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0644\u062d\u062f\u064a\u062f. \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0628\u0632\u064a\u062a \u0627\u0644\u0633\u0645\u0643 \u0641\u064a \u0627\u0644\u062d\u0645\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0627\u0644\u0645\u0628\u0643\u0631\u0629\u060c \u0648\u0642\u062f \u062a\u0641\u064a\u062f \u0646\u0645\u0648 \u0639\u064a\u0646 \u0627\u0644\u062c\u0646\u064a\u0646.<\/p>\n

\u064a\u062d\u062a\u0648\u064a \u0632\u064a\u062a \u0643\u0628\u062f \u0627\u0644\u0633\u0645\u0643 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u062c\u062f\u064b\u0627 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f\u060c \u0648\u0627\u0644\u0630\u064a \u0644\u0627 \u064a\u062d\u0635\u0644 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u0639\u0644\u0649 \u0627\u0644\u0643\u0645\u064a\u0629 \u0627\u0644\u0643\u0627\u0641\u064a\u0629 \u0645\u0646\u0647\u060c \u0648\u0647\u0648 \u0645\u0641\u064a\u062f \u0644\u0644\u063a\u0627\u064a\u0629 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u0644\u0627 \u064a\u0623\u0643\u0644\u0648\u0646 \u0627\u0644\u0645\u0623\u0643\u0648\u0644\u0627\u062a \u0627\u0644\u0628\u062d\u0631\u064a\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645\u060c \u0623\u0648 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0623\u0648\u0645\u064a\u062c\u0627 3\u060c \u0623\u0648 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f.<\/p>\n

\u062a\u0648\u0641\u0631 \u062d\u0635\u0629 \u0648\u0627\u062d\u062f\u0629 (1 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0623\u0648 15 \u0645\u0644\u0644\u064a\u0644\u062a\u0631\u064b\u0627) \u0645\u0646 \u0632\u064a\u062a \u0643\u0628\u062f \u0627\u0644\u0633\u0645\u0643 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0645\u062f\u062e\u0648\u0644 \u0627\u0644\u064a\u0648\u0645\u064a \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647 \u0645\u0646 \u0623\u0648\u0645\u064a\u062c\u0627 3 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0623. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0644\u0627 \u064a\u064f\u0646\u0635\u062d \u0628\u062a\u0646\u0627\u0648\u0644 \u0623\u0643\u062b\u0631 \u0645\u0646 \u062d\u0635\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u064a \u0627\u0644\u064a\u0648\u0645\u060c \u0644\u0623\u0646 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u0623) \u0642\u062f \u064a\u0634\u0643\u0644 \u062e\u0637\u0648\u0631\u0629 \u0639\u0644\u0649 \u0637\u0641\u0644\u0643\u060c \u0648\u0642\u062f \u064a\u0643\u0648\u0646 \u0644\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0623\u0648\u0645\u064a\u062c\u0627 3 \u0627\u0644\u0645\u0631\u062a\u0641\u0639\u0629 \u0623\u064a\u0636\u064b\u0627 \u062a\u0623\u062b\u064a\u0631\u0627\u062a \u062a\u0633\u064a\u064a\u0644 \u0627\u0644\u062f\u0645. \u064a\u0645\u0643\u0646 \u0623\u064a\u0636\u064b\u0627 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0632\u0626\u0628\u0642\u060c \u0645\u062b\u0644: \u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0648\u0627\u0644\u0633\u0631\u062f\u064a\u0646 \u0648\u0627\u0644\u062a\u0648\u0646\u0629 \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0627\u0644\u0645\u0639\u0644\u0628\u0629 \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0648\u0645\u064a\u062c\u0627 3.<\/p>\n

13- \u0627\u0644\u0645\u0627\u0621<\/h3>\n

\u064a\u0632\u064a\u062f \u062d\u062c\u0645 \u0627\u0644\u062f\u0645 \u0628\u0646\u062d\u0648 45% \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u062d\u0648\u0627\u0645\u0644. \u0633\u064a\u0648\u062c\u0647 \u062c\u0633\u0645\u0643 \u0627\u0644\u0645\u0627\u0621 \u0644\u0637\u0641\u0644\u0643\u060c \u0648\u0644\u0643\u0646 \u0625\u0630\u0627 \u0644\u0645 \u062a\u0631\u0627\u0642\u0628\u064a \u0643\u0645\u064a\u0629 \u0627\u0644\u0645\u0627\u0621 \u0627\u0644\u062a\u064a \u062a\u062a\u0646\u0627\u0648\u0644\u064a\u0647\u0627 \u0641\u0642\u062f \u062a\u0635\u0627\u0628\u064a \u0628\u0627\u0644\u062c\u0641\u0627\u0641. \u062a\u0634\u0645\u0644 \u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u062c\u0641\u0627\u0641 \u0627\u0644\u062e\u0641\u064a\u0641: \u0627\u0644\u0635\u062f\u0627\u0639\u060c \u0648\u0627\u0644\u0642\u0644\u0642\u060c \u0648\u0627\u0644\u062a\u0639\u0628\u060c \u0648\u0627\u0644\u0645\u0632\u0627\u062c \u0627\u0644\u0633\u064a\u0626\u060c \u0648\u0636\u0639\u0641 \u0627\u0644\u0630\u0627\u0643\u0631\u0629.<\/p>\n

\u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0632\u064a\u0627\u062f\u0629 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0627\u0621 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0625\u0645\u0633\u0627\u0643\u060c \u0648\u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0639\u062f\u0648\u0649 \u0627\u0644\u0645\u0633\u0627\u0644\u0643 \u0627\u0644\u0628\u0648\u0644\u064a\u0629\u060c \u0648\u0647\u0648 \u0623\u0645\u0631 \u0634\u0627\u0626\u0639 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0645\u0644.
\n\u062a\u0648\u0635\u064a \u0627\u0644\u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0627\u0644\u0639\u0627\u0645\u0629 \u0628\u0623\u0646 \u062a\u0634\u0631\u0628 \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u062d\u0648\u0627\u0645\u0644 \u062d\u0648\u0627\u0644\u064a (3 \u0644\u062a\u0631) \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u064a\u0648\u0645\u064a\u064b\u0627\u060c \u0627\u0648\u0627\u0633\u062a\u0634\u064a\u0631\u064a \u0637\u0628\u064a\u0628\u0643 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062a\u0648\u0635\u064a\u0629 \u0628\u0646\u0627\u0621\u064b \u0639\u0644\u0649 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643 \u0627\u0644\u062e\u0627\u0635\u0629. \u062d\u0627\u0648\u0644\u064a \u0627\u0644\u0627\u062d\u062a\u0641\u0627\u0638 \u0628\u0632\u062c\u0627\u062c\u0629 \u0645\u0627\u0621 \u0642\u0627\u0628\u0644\u0629 \u0644\u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0641\u064a \u0645\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u064a\u062f \u062d\u062a\u0649 \u062a\u062a\u0645\u0643\u0646\u064a \u0645\u0646 \u0634\u0631\u0628 \u0627\u0644\u0643\u0645\u064a\u0629 \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u064a\u0648\u0645.<\/p>\n

\"\u0648\u062c\u0628\u0627\u062a<\/a><\/p>\n

<\/p>\n

\u0627\u0644\u0645\u0635\u0627\u062f\u0631: Healthline<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

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