{"id":4951,"date":"2021-07-18T10:00:57","date_gmt":"2021-07-18T08:00:57","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=4951"},"modified":"2023-01-29T13:55:16","modified_gmt":"2023-01-29T11:55:16","slug":"%d8%a3%d8%b7%d8%b9%d9%85%d8%a9-%d8%ba%d9%86%d9%8a%d8%a9-%d8%a8%d8%a7%d9%84%d8%b3%d8%b9%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%ad%d8%b1%d8%a7%d8%b1%d9%8a%d8%a9-%d8%a7%d9%84%d8%b9%d8%a7%d9%84%d9%8a%d8%a9","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d8%b7%d8%b9%d9%85%d8%a9-%d8%ba%d9%86%d9%8a%d8%a9-%d8%a8%d8%a7%d9%84%d8%b3%d8%b9%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%ad%d8%b1%d8%a7%d8%b1%d9%8a%d8%a9-%d8%a7%d9%84%d8%b9%d8%a7%d9%84%d9%8a%d8%a9\/","title":{"rendered":"\u0623\u0637\u0639\u0645\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0639\u0627\u0644\u064a\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0647\u064a \u0627\u0644\u0633\u0628\u0628 \u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u0647\u0631\u0629 \u0641\u064a \u0627\u0644\u0645\u0634\u0643\u0644\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0625\u0644\u0627 \u0623\u0646 \u0646\u0642\u0635 \u0627\u0644\u0648\u0632\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0623\u064a\u0636\u064b\u0627 \u0625\u0644\u0649 \u0645\u0634\u0627\u0643\u0644 \u0635\u062d\u064a\u0629. \u0645\u0646 \u0628\u064a\u0646 \u0637\u0631\u0642 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u062a\u0646\u0627\u0648\u0644 \u062e\u0645\u0633 \u0625\u0644\u0649 \u0633\u062a \u0648\u062c\u0628\u0627\u062a \u0641\u064a \u0627\u0644\u064a\u0648\u0645\u060c \u0648\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0648\u0625\u0636\u0627\u0641\u0629 \u0623\u0637\u0639\u0645\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0639\u0627\u0644\u064a\u0629 \u0644\u0648\u062c\u0628\u0627\u062a\u0643\u060c \u0648\u062a\u0646\u0627\u0648\u0644 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%84%d9%85%d9%83%d9%85%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d8%ba%d8%b0%d8%a7%d8%a6%d9%8a%d8%a9-%d9%84%d8%b2%d9%8a%d8%a7%d8%af%d8%a9-%d8%a7%d9%84%d9%88%d8%b2%d9%86\/\" target=\"_blank\" rel=\"noopener\">\u0645\u0643\u0645\u0644\u0627\u062a \u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646<\/a>.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">\u0623\u0637\u0639\u0645\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0639\u0627\u0644\u064a\u0629\u00a0<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u062a\u062a\u0636\u0645\u0646 \u0623\u0645\u062b\u0644\u0629 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d8%b7%d8%b9%d9%85%d8%a9-%d8%ba%d9%86%d9%8a%d8%a9-%d8%a8%d8%a7%d9%84%d8%b3%d8%b9%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%ad%d8%b1%d8%a7%d8%b1%d9%8a%d8%a9-%d9%84%d8%b2%d9%8a%d8%a7%d8%af%d8%a9-%d8%a7\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<\/a> \u0645\u0627 \u064a\u0644\u064a:<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a<\/strong>: \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621\u060c \u0648\u0627\u0644\u062f\u062c\u0627\u062c \u0645\u0639 \u0627\u0644\u062c\u0644\u062f (\u0627\u0644\u0645\u0634\u0648\u064a)\u060c \u0633\u0645\u0643 \u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0623\u0648 \u063a\u064a\u0631\u0647 \u0645\u0646 \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0627\u0644\u0632\u064a\u062a\u064a\u0629\u060c \u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627\u060c \u0627\u0644\u062d\u0644\u064a\u0628 \u0643\u0627\u0645\u0644 \u0627\u0644\u062f\u0633\u0645\u060c \u0627\u0644\u0628\u064a\u0636\u060c \u0627\u0644\u062c\u0628\u0646\u060c \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0643\u0627\u0645\u0644 \u0627\u0644\u062f\u0633\u0645.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/strong>: \u0627\u0644\u0628\u0637\u0627\u0637\u0633\u060c \u0648\u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a\u060c \u0648\u0627\u0644\u0645\u0639\u0643\u0631\u0648\u0646\u0629 \u0627\u0644\u0645\u0635\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629\u060c \u0648\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629\u060c \u0648\u062e\u0628\u0632 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>\u0627\u0644\u062f\u0647\u0648\u0646<\/strong>: \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0632\u0628\u062f\u0629 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0648\u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648 \u0648\u0627\u0644\u0632\u0628\u062f\u0629 \u0648\u062a\u0648\u0627\u0628\u0644 \u0627\u0644\u0633\u0644\u0637\u0629 \u0648\u0627\u0644\u0645\u0627\u064a\u0648\u0646\u064a\u0632 \u0648\u0627\u0644\u0623\u062c\u0628\u0627\u0646 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u062f\u0633\u0645.<\/span><\/p>\n<p><a style=\"color: #003366; text-decoration: none;\" href=\"https:\/\/bit.ly\/3qMKLeU\" 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><br \/>\n<a style=\"color: #003366; text-decoration: none;\" href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\" data-wplink-edit=\"true\"> \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><\/p>\n<h3><span style=\"font-weight: 400;\">\u0645\u0646 \u0627\u0644\u0630\u064a \u0642\u062f \u064a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\u061f<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0642\u062f \u064a\u0643\u0648\u0646 \u0627\u062e\u062a\u0635\u0627\u0635\u064a \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0645\u0633\u062c\u0644 \u0642\u062f \u0623\u0648\u0635\u0649 \u0628\u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0639\u0627\u0644\u064a \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\u0623\u0646 \u062c\u0633\u0645\u0643 \u064a\u062d\u0631\u0642 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0643\u062b\u0631 \u0645\u0645\u0627 \u062a\u062a\u0646\u0627\u0648\u0644\u0647. \u0648\u0647\u0630\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062a\u0633\u0628\u0628 \u0641\u064a \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646. \u062a\u0634\u0645\u0644 \u0627\u0644\u062d\u0627\u0644\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0629 \u0648\u0627\u0644\u0623\u0633\u0628\u0627\u0628 \u0627\u0644\u0623\u062e\u0631\u0649 \u0627\u0644\u062a\u064a \u062a\u062c\u0639\u0644 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0645\u0627 \u064a\u0644\u064a:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u0627\u0644\u0633\u0631\u0637\u0627\u0646\u0627\u062a.<\/span><\/li>\n<li>\u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0627\u0643\u0644.<\/li>\n<li>\u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631 \u0627\u0644\u0646\u0648\u0639 1.<\/li>\n<li>\u0641\u0631\u0637 \u0646\u0634\u0627\u0637 \u0627\u0644\u063a\u062f\u0629 \u0627\u0644\u062f\u0631\u0642\u064a\u0629.<\/li>\n<li>\u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628 \u0623\u0648 \u0627\u0644\u0642\u0644\u0642.<\/li>\n<li>\u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0641\u064a\u0631\u0648\u0633 \u0646\u0642\u0635 \u0627\u0644\u0645\u0646\u0627\u0639\u0629 \u0627\u0644\u0628\u0634\u0631\u064a\u0629 \/ \u0627\u0644\u0625\u064a\u062f\u0632 \u0648\u0627\u0644\u0633\u0644 \u0648\u0627\u0644\u0637\u0641\u064a\u0644\u064a\u0627\u062a \u0648\u063a\u064a\u0631\u0647\u0627.<\/li>\n<li>\u0645\u0631\u0636 \u0627\u0644\u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0647\u0636\u0645\u064a\u0629.<\/li>\n<li>\u0639\u0644\u0645 \u0627\u0644\u0648\u0631\u0627\u062b\u0629 (\u0644\u0642\u062f \u0648\u0644\u062f\u062a \u0628\u0645\u0639\u062f\u0644 \u0627\u0633\u062a\u0642\u0644\u0627\u0628 \u0645\u0631\u062a\u0641\u0639).<\/li>\n<li>\u0627\u0644\u0623\u062f\u0648\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u0628\u0628 \u0627\u0644\u063a\u062b\u064a\u0627\u0646 \u0648\u0627\u0644\u0642\u064a\u0621 \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0643\u064a\u0645\u064a\u0627\u0626\u064a.<\/li>\n<li>\u0625\u0633\u0647\u0627\u0644.<\/li>\n<li>\u062d\u0627\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0646\u0634\u0637 (\u0623\u0646\u062a \u062a\u062d\u0631\u0642 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0639\u0645\u0644\u0643 \u0648\u062a\u062a\u062f\u0631\u0628 \u0643\u062b\u064a\u0631\u064b\u0627).<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u062a\u0634\u0645\u0644 \u0627\u0644\u062d\u0627\u0644\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649 \u0627\u0644\u062a\u064a \u064a\u064f\u0646\u0635\u062d \u0641\u064a\u0647\u0627 \u0628\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0645\u0627 \u064a\u0644\u064a:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u0642\u0636\u064a\u062a \u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629 \u0641\u064a \u0627\u0644\u0645\u0633\u062a\u0634\u0641\u0649 \u0648\u0641\u0642\u062f\u062a \u0627\u0644\u0648\u0632\u0646.<\/span><\/li>\n<li>\u0623\u0646\u062a \u0631\u064a\u0627\u0636\u064a \u0648\u062a\u0631\u063a\u0628 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0648\u0632\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0642\u0648\u062a\u0647\u0627.<\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">\u0643\u064a\u0641 \u064a\u062a\u0645 \u062a\u0639\u0631\u064a\u0641 \u0646\u0642\u0635 \u0627\u0644\u0648\u0632\u0646\u061f<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u062a\u0639\u062a\u0628\u0631 \u0646\u0627\u0642\u0635 \u0627\u0644\u0648\u0632\u0646 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0645\u0624\u0634\u0631 \u0643\u062a\u0644\u0629 \u0627\u0644\u062c\u0633\u0645 (BMI) \u0623\u0642\u0644 \u0645\u0646 18.5. \u064a\u0639\u0627\u0646\u064a \u062d\u0648\u0627\u0644\u064a 2\u066a \u0645\u0646 \u0627\u0644\u0633\u0643\u0627\u0646 \u0645\u0646 \u0646\u0642\u0635 \u0627\u0644\u0648\u0632\u0646. \u0627\u0644\u0646\u0633\u0627\u0621 \u0623\u0643\u062b\u0631 \u0639\u0631\u0636\u0629 \u0644\u0646\u0642\u0635 \u0627\u0644\u0648\u0632\u0646 \u0623\u0631\u0628\u0639 \u0645\u0631\u0627\u062a \u0645\u0646 \u0627\u0644\u0631\u062c\u0627\u0644. \u0627\u0644\u0641\u0626\u0627\u062a \u0627\u0644\u0639\u0645\u0631\u064a\u0629 \u0627\u0644\u0623\u0643\u062b\u0631 \u062a\u0636\u0631\u0631\u064b\u0627 \u0647\u064a \u0627\u0644\u0634\u0628\u0627\u0628 \u0627\u0644\u0630\u064a\u0646 \u062a\u062a\u0631\u0627\u0648\u062d \u0623\u0639\u0645\u0627\u0631\u0647\u0645 \u0628\u064a\u0646 18 \u0648 24 \u0639\u0627\u0645\u064b\u0627 \u0648\u0627\u0644\u0630\u064a\u0646 \u062a\u0632\u064a\u062f \u0623\u0639\u0645\u0627\u0631\u0647\u0645 \u0639\u0646 65 \u0639\u0627\u0645\u064b\u0627.<\/span><\/p>\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"alignnone wp-image-12072 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/1920x1000-04-2.jpg\" alt=\"\" width=\"1920\" height=\"1000\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/1920x1000-04-2.jpg 1920w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/1920x1000-04-2-300x156.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/1920x1000-04-2-1024x533.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/1920x1000-04-2-768x400.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/1920x1000-04-2-1536x800.jpg 1536w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/a><\/p>\n<h3><span style=\"font-weight: 400;\">\u0645\u0627 \u0647\u064a \u0627\u0644\u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u0646\u0642\u0635 \u0627\u0644\u0648\u0632\u0646\u061f<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0627\u0644\u0633\u0645\u0646\u0629 \u0647\u064a \u0623\u0643\u062b\u0631 \u0634\u064a\u0648\u0639\u064b\u0627 \u0641\u064a \u0627\u0644\u0623\u062e\u0628\u0627\u0631 \u0628\u0627\u0639\u062a\u0628\u0627\u0631\u0647\u0627 \u0645\u0634\u0643\u0644\u0629 \u0635\u062d\u064a\u0629 \u0643\u0628\u064a\u0631\u0629\u060c \u0625\u0644\u0627 \u0623\u0646 \u0646\u0642\u0635 \u0627\u0644\u0648\u0632\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0623\u064a\u0636\u064b\u0627 \u0625\u0644\u0649 \u0645\u0634\u0627\u0643\u0644 \u0635\u062d\u064a\u0629. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0634\u0645\u0644 \u0627\u0644\u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0635\u062d\u064a\u0629 \u0645\u0627 \u064a\u0644\u064a:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u062e\u0635\u0648\u0628\u0629 (\u0642\u062f \u062a\u0643\u0648\u0646 \u0647\u0646\u0627\u0643 \u0635\u0639\u0648\u0628\u0627\u062a \u0641\u064a \u0642\u062f\u0631\u0629 \u0627\u0644\u0645\u0631\u0623\u0629 \u0639\u0644\u0649 \u0627\u0644\u0625\u0646\u062c\u0627\u0628 \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0646\u0642\u0635 \u0627\u0644\u0648\u0632\u0646).<\/span><\/li>\n<li>\u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0646\u062a\u064a\u062c\u0629 \u0639\u062f\u0645 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/li>\n<li>\u0641\u0642\u0631 \u0627\u0644\u062f\u0645 \u0646\u062a\u064a\u062c\u0629 \u0639\u062f\u0645 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u062d\u062f\u064a\u062f \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/li>\n<li>\u0636\u0639\u0641 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u0629.<\/li>\n<li>\u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631\u060c \u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u0623\u0633\u0646\u0627\u0646 \u0648\u0627\u0644\u0644\u062b\u0629\u060c \u062c\u0641\u0627\u0641 \u0627\u0644\u062c\u0644\u062f.<\/li>\n<li>\u0627\u0644\u062a\u0639\u0628 \u0627\u0644\u0639\u0627\u0645 \u0645\u0646 \u0646\u0642\u0635 \u0627\u0644\u0637\u0627\u0642\u0629.<\/li>\n<li>\u062a\u0623\u062e\u0631 \u0627\u0644\u0646\u0645\u0648 \u0648\u0627\u0644\u062a\u0637\u0648\u0631 \u0639\u0646\u062f \u0627\u0644\u0623\u0637\u0641\u0627\u0644.<\/li>\n<li>\u0636\u0639\u0641 \u0627\u0644\u062a\u0626\u0627\u0645 \u0627\u0644\u062c\u0631\u0648\u062d.<\/li>\n<li>\u0627\u0646\u062e\u0641\u0627\u0636 \u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u062c\u0633\u0645.<\/li>\n<li>\u0646\u0642\u0635 \u0633\u0643\u0631 \u0627\u0644\u062f\u0645.<\/li>\n<li>\u0645\u0634\u0627\u0643\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628.<\/li>\n<li>\u0642\u0644\u0629 \u0627\u0644\u0646\u0648\u0645.<\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">\u0628\u0639\u0636 \u0627\u0644\u0645\u0641\u0627\u0647\u064a\u0645 \u0627\u0644\u0639\u0627\u0645\u0629 \u062d\u0648\u0644 \u0643\u064a\u0641\u064a\u0629 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0645\u0641\u0647\u0648\u0645 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0644\u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0648\u0632\u0646 \u0647\u0648 \u0623\u0646\u0647 \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u062a\u0646\u0627\u0648\u0644 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0643\u0645\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u0631\u0642\u0647\u0627 \u062c\u0633\u0645\u0643. \u0627\u0647\u062f\u0641 \u0625\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 300 \u0625\u0644\u0649 500 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u0625\u0636\u0627\u0641\u064a \u064a\u0648\u0645\u064a\u064b\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u0628\u0637\u0621. \u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0623\u0646 \u064a\u0643\u062a\u0633\u0628 \u062c\u0633\u0645\u0643 \u0627\u0644\u0648\u0632\u0646 \u0628\u0628\u0637\u0621 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u0633\u0631\u0639\u0629. \u0625\u0646 \u062a\u0646\u0627\u0648\u0644 \u0641\u0627\u0626\u0636 \u0645\u0646 500 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0623\u0643\u062b\u0631 \u0645\u0645\u0627 \u062a\u062d\u0631\u0642 \u064a\u0646\u062a\u062c \u0631\u0637\u0644\u064b\u0627 \u062c\u062f\u064a\u062f\u064b\u0627 \u0645\u0646 \u0643\u062a\u0644\u0629 \u0627\u0644\u062c\u0633\u0645 \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627. \u062a\u0634\u0645\u0644 \u0627\u0644\u0642\u0648\u0627\u0639\u062f \u0627\u0644\u0639\u0627\u0645\u0629 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0637\u0639\u0627\u0645 (\u062e\u0645\u0633 \u0625\u0644\u0649 \u0633\u062a \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u064a\u0648\u0645)\u060c \u0648\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u062a\u0646\u0627\u0648\u0644 \u0623\u0637\u0639\u0645\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0639\u0627\u0644\u064a\u0629 \u0648\u0627\u0644\u0635\u062d\u064a\u0629 \u0641\u064a \u0630\u0627\u062a \u0627\u0644\u0648\u0642\u062a.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">\u0645\u0627 \u0627\u0644\u0630\u064a \u064a\u062c\u0628 \u0623\u0644\u0627 \u0623\u0641\u0639\u0644\u0647 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\u061f<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0644\u0627 \u062a\u0623\u0643\u0644 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0633\u0631\u064a\u0639\u0629\u060c \u0644\u0623\u0646\u0647 \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%84%d8%b3%d8%b9%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%ad%d8%b1%d8%a7%d8%b1%d9%8a%d8%a9-%d9%81%d9%8a-%d8%a7%d9%84%d9%88%d8%ac%d8%a8%d8%a7%d8%aa-%d8%a7%d9%84%d8%b3%d8%b1%d9%8a%d8%b9%d8%a9\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0633\u0631\u064a\u0639\u0629<\/a> \u0643\u062b\u064a\u0631\u0629 \u062c\u062f\u0627\u060c \u0644\u0643\u0646 \u062a\u0646\u0627\u0648\u0644 \u0631\u0642\u0627\u0626\u0642 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0648\u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u063a\u0627\u0632\u064a\u0629 \u0627\u0644\u0633\u0643\u0631\u064a\u0629\u060c \u0648\u0627\u0644\u062f\u0648\u0646\u062a\u0633\u060c \u0648\u0627\u0644\u062d\u0644\u0648\u0649 \u0633\u064a\u0636\u064a\u0641 \u0623\u0631\u0637\u0627\u0644\u064b\u0627 \u0644\u0643\u0646\u0647 \u0644\u0646 \u064a\u0643\u0648\u0646 \u0645\u0635\u062f\u0631\u064b\u0627 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a. \u0633\u064a\u0646\u062a\u0647\u064a \u0647\u0630\u0627 \u0627\u0644\u0648\u0632\u0646 \u0641\u064a \u0627\u0644\u063a\u0627\u0644\u0628 \u062d\u0648\u0644 \u0628\u0637\u0646\u0643\u060c \u0645\u0645\u0627 \u064a\u0639\u0631\u0636\u0643 \u0644\u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a \u0648\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628. \u0628\u062f\u0644\u064b\u0627 \u0645\u0646 \u0630\u0644\u0643\u060c \u062a\u0646\u0627\u0648\u0644 \u0623\u0637\u0639\u0645\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0628\u0646\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0645\u062b\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-4955 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0623\u0637\u0639\u0645\u0629-\u063a\u0646\u064a\u0629-\u0628\u0627\u0644\u0633\u0639\u0631\u0627\u062a-\u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629-\u0627\u0644\u0639\u0627\u0644\u064a\u0629-\u0648\u0635\u062d\u064a\u0629-1024x575.jpg\" alt=\"\u0623\u0637\u0639\u0645\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0633\u0639\u0631\u0627\u062a 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https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0623\u0637\u0639\u0645\u0629-\u063a\u0646\u064a\u0629-\u0628\u0627\u0644\u0633\u0639\u0631\u0627\u062a-\u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629-\u0627\u0644\u0639\u0627\u0644\u064a\u0629-\u0648\u0635\u062d\u064a\u0629-768x431.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0623\u0637\u0639\u0645\u0629-\u063a\u0646\u064a\u0629-\u0628\u0627\u0644\u0633\u0639\u0631\u0627\u062a-\u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629-\u0627\u0644\u0639\u0627\u0644\u064a\u0629-\u0648\u0635\u062d\u064a\u0629.jpg 1155w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h3><span style=\"font-weight: 400;\">\u0628\u0639\u0636 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0627\u0644\u0645\u0641\u064a\u062f\u0629 \u0644\u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0648\u0632\u0646<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">1- \u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0627\u062a \u0635\u063a\u064a\u0631\u0629 \u0643\u0644 \u062b\u0644\u0627\u062b \u0625\u0644\u0649 \u062e\u0645\u0633 \u0633\u0627\u0639\u0627\u062a \u0648\u0648\u062c\u0628\u0627\u062a \u062e\u0641\u064a\u0641\u0629 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u064a\u0648\u0645 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u062f\u0648\u0646 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0634\u0628\u0639 \u0627\u0644\u0645\u0641\u0631\u0637.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2- \u062a\u062c\u0646\u0628 \u0634\u0631\u0628 \u0627\u0644\u0645\u0627\u0621 \u0623\u0648 \u0627\u0644\u0633\u0648\u0627\u0626\u0644 \u0627\u0644\u0623\u062e\u0631\u0649 \u0642\u0628\u0644 30 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0637\u0639\u0627\u0645 \u0644\u0645\u0646\u0639\u0643 \u0645\u0646 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0634\u0628\u0639. \u0627\u0634\u0631\u0628 \u0623\u064a\u0636\u064b\u0627 \u0643\u0645\u064a\u0629 \u0642\u0644\u064a\u0644\u0629 \u0645\u0646 \u0627\u0644\u0633\u0648\u0627\u0626\u0644 \u0645\u0639 \u0648\u062c\u0628\u0627\u062a\u0643.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">3- \u0627\u0634\u0631\u0628 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0636\u064a\u0641 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u062d\u0644\u064a\u0628 \u0643\u0627\u0645\u0644 \u0627\u0644\u062f\u0633\u0645 \u0623\u0648 \u0627\u0644\u0642\u0634\u062f\u0629 \u0648\u0627\u0644\u0639\u0635\u064a\u0631 \u0648\u0627\u0644\u0645\u062e\u0641\u0648\u0642\u0627\u062a \u0648\u0627\u0644\u0639\u0635\u0627\u0626\u0631 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0648\u0627\u0644\u0634\u0627\u064a \u0648\u0627\u0644\u0642\u0647\u0648\u0629 \u0627\u0644\u0633\u0648\u062f\u0627\u0621 \u0648\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u062f\u0627\u064a\u062a \u0627\u0644\u062a\u064a \u0644\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">4- \u0623\u0636\u0641 \u0627\u0644\u062a\u0648\u0627\u0628\u0644 \u0623\u0648 &#8220;\u0627\u0644\u0625\u0636\u0627\u0641\u0627\u062a&#8221; \u0645\u062a\u0649 \u0623\u0645\u0643\u0646\u0643 \u0630\u0644\u0643. \u0636\u0639 \u0639\u0644\u0649 \u0637\u0639\u0627\u0645\u0643 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0645\u062c\u0641\u0641\u0629 \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0623\u0648 \u0627\u0644\u0628\u0630\u0648\u0631 \u0648\u0627\u0644\u0639\u0633\u0644 \u0648\u0627\u0644\u062c\u0628\u0646 \u0648\u0627\u0644\u0645\u0627\u064a\u0648\u0646\u064a\u0632 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https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0623\u0637\u0639\u0645\u0629-\u063a\u0646\u064a\u0629-\u0628\u0627\u0644\u0633\u0639\u0631\u0627\u062a-\u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629-\u0627\u0644\u0639\u0627\u0644\u064a\u0629-\u0633\u0646\u0627\u0643\u0633-768x614.jpg 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h3><span style=\"font-weight: 400;\">\u0623\u0641\u0643\u0627\u0631 \u0644\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0645\u0646 \u0623\u0637\u0639\u0645\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0639\u0627\u0644\u064a\u0629\u00a0<\/span><\/h3>\n<h4><span style=\"font-weight: 400;\">\u062a\u0634\u0645\u0644 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 100 \u0625\u0644\u0649 250 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u0627 \u064a\u0644\u064a:<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">\u0634\u0631\u0627\u0626\u062d \u062a\u0641\u0627\u062d \u0648 2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0635\u0644\u0635\u0629 \u0627\u0644\u0643\u0631\u0627\u0645\u064a\u0644 200 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1\/4 \u0643\u062a\u0644\u0629 \u0645\u0646 \u0627\u0644\u062a\u0648\u0641\u0648 \u0648\u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629. \u0632\u0628\u062f\u0629 \u0623\u0648 \u0632\u064a\u062a \u0632\u064a\u062a\u0648\u0646 \u0644\u0644\u0642\u0644\u064a 200 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0631\u0642\u0627\u0626\u0642 \u0627\u0644\u062a\u0648\u0631\u062a\u064a\u0644\u0627 \u0648\u0627\u0644\u0635\u0644\u0635\u0629 \u0648 2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0643\u0631\u064a\u0645\u0629 \u062d\u0627\u0645\u0636\u0629 200 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u062d\u0645\u0635 \u0645\u062d\u0645\u0635 (\u0646\u0635\u0641 \u0643\u0648\u0628) \u0648\u0645\u0644\u062d \u0648\u0641\u0644\u0641\u0644 150 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1\/2 \u062d\u0628\u0629 \u0623\u0641\u0648\u0643\u0627\u062f\u0648 \u0639\u0644\u0649 \u0634\u0631\u064a\u062d\u0629 \u0648\u0627\u062d\u062f\u0629 \u062a\u0648\u0633\u062a 250 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0622\u064a\u0633 \u0643\u0631\u064a\u0645 \u0635\u063a\u064a\u0631 \u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0633\u0645 \u0645\u0646 \u0645\u0627\u0643\u062f\u0648\u0646\u0627\u0644\u062f\u0632 150 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0644\u0627\u062a\u064a\u0647 \u0648\u0633\u0637 \u0645\u0635\u0646\u0648\u0639 \u0645\u0646 \u062d\u0644\u064a\u0628 \u0627\u0644\u0635\u0648\u064a\u0627 240 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 \u0648\u0627\u0641\u0644 \u0645\u062c\u0645\u062f\u0629 \u0645\u0639 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0632\u0628\u062f\u0629 \u0648\u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0639\u0633\u0644 250 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u0627\u0641\u0646 \u0625\u0646\u062c\u0644\u064a\u0632\u064a \u0648\u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0632\u0628\u062f\u0629 \u0627\u0644\u062c\u0648\u0632 250 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0628\u064a\u0636\u0629 \u0645\u062e\u0628\u0648\u0632\u0629 \u0641\u064a 1\/2 \u0623\u0641\u0648\u0643\u0627\u062f\u0648 250 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">\u062a\u062a\u0636\u0645\u0646 \u0623\u0641\u0643\u0627\u0631 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 300 \u0625\u0644\u0649 400 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u0627 \u064a\u0644\u064a:<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">\u0639\u0628\u0648\u0629 \u0632\u0628\u0627\u062f\u064a \u0645\u062d\u0644\u0649 \u0643\u0628\u064a\u0631\u0629 \u0648 1\/2 \u0643\u0648\u0628 \u062c\u0631\u0627\u0646\u0648\u0644\u0627 300 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1\/2 \u0643\u0648\u0628 \u0632\u0628\u0627\u062f\u064a \u064a\u0648\u0646\u0627\u0646\u064a \u0645\u0639 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0639\u0633\u0644 \u0648\u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629. \u0645\u0643\u0633\u0631\u0627\u062a \/ \u0628\u0630\u0648\u0631 \/ \u0641\u0648\u0627\u0643\u0647 \u0645\u062c\u0641\u0641\u0629 \/ \u0634\u064a\u0627 \u0623\u0648 \u0643\u062a\u0627\u0646 \u0645\u0641\u0631\u0648\u0645\u0629 300 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1\/2 \u0643\u0648\u0628 \u0623\u0631\u0632 \/ \u0646\u0648\u062f\u0644\u0632 \u0645\u0639 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0632\u0628\u062f\u0629 \/ \u0632\u064a\u062a \u0632\u064a\u062a\u0648\u0646 \u0648\u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u062c\u0628\u0646 \u0628\u0627\u0631\u0645\u064a\u0632\u0627\u0646 300 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u062d\u0628\u0629 \u062a\u0641\u0627\u062d \u0623\u0648 \u0645\u0648\u0632 \u0645\u0639 2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u0648\u0631\u0642\u0627\u0626\u0642 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 300 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">3 \u0643\u0648\u0643\u064a\u0632 \u0628\u0631\u0642\u0627\u0626\u0642 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u0648\u0643\u0648\u0628 \u062d\u0644\u064a\u0628 \u0628\u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 300 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0643\u0639\u0643 \u0633\u0627\u062f\u0629 \u0648 2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u062c\u0628\u0646\u0629 \u0643\u0631\u064a\u0645\u064a\u0629 300-400 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 \u0633\u064a\u0642\u0627\u0646 \u062f\u062c\u0627\u062c \u0648\u0646\u0635\u0641 \u0643\u0648\u0628 \u0628\u0637\u0627\u0637\u0633 \u0645\u0647\u0631\u0648\u0633\u0629 400 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0642\u0637\u0639\u0629 \u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u0646\u0635\u0641 \u0623\u0648\u0646\u0635\u0629 \u0648 1\/4 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0644\u0648\u0632 400 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 &#8220;\u0627\u0644\u0625\u0636\u0627\u0641\u064a\u0629&#8221;<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">1 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629. \u0645\u0631\u0628\u0649\u060c \u062c\u064a\u0644\u064a\u060c 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\u0637\u062d\u064a\u0646\u0629\u060c \u0645\u0627\u064a\u0648\u0646\u064a\u0632\u060c \u0642\u0634\u062f\u0629 \u062d\u0627\u0645\u0636\u0629 100 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0642\u0637\u0639\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u0627\u0644\u062f\u0627\u0643\u0646\u0629 \u0623\u0648 \u0628\u0627\u0644\u062d\u0644\u064a\u0628 200 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a.<\/span><\/p>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/16555-snack-ideas-for-weight-gain\" target=\"_blank\" rel=\"noopener\">My.clevelandclinic<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0647\u064a 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\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0639\u0627\u0644\u064a\u0629 \u0644\u0648\u062c\u0628\u0627\u062a\u0643\u060c \u0648\u062a\u0646\u0627\u0648\u0644 \u0645\u0643\u0645\u0644\u0627\u062a \u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646. \u0623\u0637\u0639\u0645\u0629 \u063a\u0646\u064a\u0629 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":4954,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[14],"tags":[325,1016,997,1017],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/07\/\u0623\u0637\u0639\u0645\u0629-\u063a\u0646\u064a\u0629-\u0628\u0627\u0644\u0633\u0639\u0631\u0627\u062a-\u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629-\u0627\u0644\u0639\u0627\u0644\u064a\u0629-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/4951"}],"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=4951"}],"version-history":[{"count":9,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/4951\/revisions"}],"predecessor-version":[{"id":12209,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/4951\/revisions\/12209"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/4954"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=4951"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=4951"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=4951"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}