{"id":5016,"date":"2021-08-03T10:00:45","date_gmt":"2021-08-03T08:00:45","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=5016"},"modified":"2023-05-07T14:30:37","modified_gmt":"2023-05-07T12:30:37","slug":"%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-%d9%85%d9%86%d8%aa%d8%ac%d8%a7%d8%aa-%d8%a7%d9%84%d8%a3%d9%84%d8%a8%d8%a7%d9%86","status":"publish","type":"post","link":"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-%d9%85%d9%86%d8%aa%d8%ac%d8%a7%d8%aa-%d8%a7%d9%84%d8%a3%d9%84%d8%a8%d8%a7%d9%86\/","title":{"rendered":"\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u062a\u0634\u0645\u0644 \u0645\u0646\u062a\u062c\u0627\u062a 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srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/08\/\u0627\u0644\u0633\u0639\u0631\u0627\u062a-\u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629-\u0641\u064a-\u0645\u0646\u062a\u062c\u0627\u062a-\u0627\u0644\u0623\u0644\u0628\u0627\u0646-\u0648\u0627\u0644\u0623\u062c\u0628\u0627\u0646-768x576-3.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/08\/\u0627\u0644\u0633\u0639\u0631\u0627\u062a-\u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629-\u0641\u064a-\u0645\u0646\u062a\u062c\u0627\u062a-\u0627\u0644\u0623\u0644\u0628\u0627\u0646-\u0648\u0627\u0644\u0623\u062c\u0628\u0627\u0646-768x576-3-300x225.webp 300w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/p>\n<h3><span style=\"font-weight: 400;\">\u0647\u0644 \u0647\u0646\u0627\u0643 \u0628\u062f\u0627\u0626\u0644 \u0644\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646\u061f<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u064a\u0639\u0627\u0646\u064a \u0628\u0639\u0636 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0645\u0646 \u062d\u0633\u0627\u0633\u064a\u0629 \u062a\u062c\u0627\u0647 \u0627\u0644\u062d\u0644\u064a\u0628 \u0623\u0648 \u0644\u0627 \u064a\u0633\u062a\u0637\u064a\u0639\u0648\u0646 \u0647\u0636\u0645 \u0627\u0644\u0644\u0627\u0643\u062a\u0648\u0632 (\u0633\u0643\u0631 \u0627\u0644\u062d\u0644\u064a\u0628) \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0648\u064a\u062d\u062a\u0627\u062c\u0648\u0646 \u0625\u0644\u0649 \u062a\u062c\u0646\u0628 \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646. \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0628\u0639\u0648\u0646 \u0646\u0638\u0627\u0645\u064b\u0627 \u063a\u0630\u0627\u0626\u064a\u064b\u0627 \u0646\u0628\u0627\u062a\u064a\u064b\u0627 \u0644\u0627 \u064a\u0633\u062a\u0647\u0644\u0643\u0648\u0646 \u0623\u064a\u0636\u064b\u0627 \u0623\u064a \u0645\u0646\u062a\u062c\u0627\u062a \u0623\u0644\u0628\u0627\u0646 \u0644\u0623\u0646\u0647\u0627 \u062a\u0623\u062a\u064a \u0645\u0646 \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u0627\u062a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u062a\u0634\u0645\u0644 \u0628\u062f\u0627\u0626\u0644 \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629 \u062d\u0644\u064a\u0628 \u0627\u0644\u0635\u0648\u064a\u0627 \u0648\u0645\u0646\u062a\u062c\u0627\u062a &#8220;\u0627\u0644\u062c\u0628\u0646&#8221;\u060c \u0648 &#8220;\u062d\u0644\u064a\u0628&#8221; \u0627\u0644\u062c\u0648\u0632 \u0627\u0644\u0645\u0635\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0644\u0648\u0632 \u0623\u0648 \u0627\u0644\u0643\u0627\u062c\u0648\u060c \u0648\u0627\u0644\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0645\u0635\u0646\u0648\u0639\u0629 \u0645\u0646 &#8220;\u062d\u0644\u064a\u0628&#8221; \u0627\u0644\u0623\u0631\u0632 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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<h3><span style=\"font-weight: 400;\">\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 \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645. \u0643\u0645\u0627 \u062a\u0648\u0641\u0631 \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645. \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u062a\u0645 \u062a\u062f\u0639\u064a\u0645 \u0627\u0644\u062d\u0644\u064a\u0628 \u0628\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0647\u0627\u0645\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u0645\u062b\u0644 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f 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\u0645\u062b\u0644 \u0627\u0644\u0622\u064a\u0633 \u0643\u0631\u064a\u0645 \u0648\u0627\u0644\u062d\u0644\u064a\u0628 \u0627\u0644\u0645\u0646\u0643\u0647 \u0648\u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u0645\u0646\u0643\u0647 \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631 \u0627\u0644\u0645\u0636\u0627\u0641.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0625\u0630\u0627 \u0643\u0646\u062a \u0644\u0627 \u062a\u0633\u062a\u0647\u0644\u0643 \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646\u060c \u0641\u0644\u0627 \u064a\u0632\u0627\u0644 \u0628\u0625\u0645\u0643\u0627\u0646\u0643 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0645\u0646 \u0645\u0635\u0627\u062f\u0631 \u0623\u062e\u0631\u0649 \u0645\u062b\u0644 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\u0644\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-14112 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/08\/\u0627\u0644\u0633\u0639\u0631\u0627\u062a-\u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629-\u0641\u064a-\u0645\u0646\u062a\u062c\u0627\u062a-\u0627\u0644\u0623\u0644\u0628\u0627\u0646-\u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629-768x512-2.webp\" alt=\"\u0627\u0644\u0633\u0639\u0631\u0627\u062a-\u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629-\u0641\u064a-\u0645\u0646\u062a\u062c\u0627\u062a-\u0627\u0644\u0623\u0644\u0628\u0627\u0646-\u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629-768x512\" width=\"768\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/08\/\u0627\u0644\u0633\u0639\u0631\u0627\u062a-\u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629-\u0641\u064a-\u0645\u0646\u062a\u062c\u0627\u062a-\u0627\u0644\u0623\u0644\u0628\u0627\u0646-\u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629-768x512-2.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/08\/\u0627\u0644\u0633\u0639\u0631\u0627\u062a-\u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629-\u0641\u064a-\u0645\u0646\u062a\u062c\u0627\u062a-\u0627\u0644\u0623\u0644\u0628\u0627\u0646-\u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629-768x512-2-300x200.webp 300w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/p>\n<h3><span style=\"font-weight: 400;\">\u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646<\/span><\/h3>\n<p>\u0628\u062e\u0644\u0627\u0641 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u064a\u062c\u0628 \u0623\u064a\u0636\u0627 \u0623\u0646 \u0646\u0630\u0643\u0631 \u0641\u0648\u0627\u0626\u062f\u0647\u0627\u060c \u0648\u0645\u0646\u0647\u0627:<\/p>\n<p><span style=\"font-weight: 400;\">1- \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0636\u0631\u0648\u0631\u064a \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u064a\u0647\u0627. \u0623\u0638\u0647\u0631\u062a \u0628\u0639\u0636 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u0644\u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0645\u0646\u062a\u0638\u0645 \u0644\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u064a\u0631\u062a\u0628\u0637 \u0628\u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0625\u0635\u0627\u0628\u062a\u0643 \u0628\u0636\u0639\u0641 \u0627\u0644\u0639\u0638\u0627\u0645 (\u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645) \u0648\u0644\u0643\u0646 \u0646\u062a\u0627\u0626\u062c \u0627\u0644\u062f\u0631\u0627\u0633\u0629 \u0645\u062e\u062a\u0644\u0637\u0629.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2- \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u0639\u0638\u0627\u0645 \u0627\u0644\u0642\u0648\u064a\u0629\u060c \u064a\u062d\u062a\u0627\u062c \u062c\u0633\u0645\u0643 \u0623\u064a\u0636\u064b\u0627 \u0625\u0644\u0649 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0645\u0646 \u0623\u062c\u0644 \u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0623\u0639\u0635\u0627\u0628 \u0627\u0644\u0635\u062d\u064a\u0629 \u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062a\u062e\u062b\u0631 \u0627\u0644\u062f\u0645.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">3- \u064a\u062a\u0645 \u062a\u0639\u0632\u064a\u0632 \u0645\u0639\u0638\u0645 \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0648\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0628\u062f\u0627\u0626\u0644 \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u0644\u0623\u0646 \u062c\u0633\u0645\u0643 \u064a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%81%d9%8a%d8%aa%d8%a7%d9%85%d9%8a%d9%86-%d8%af\/\" target=\"_blank\" rel=\"noopener\">\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f<\/a> \u0644\u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d (\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646\u0643 \u0644\u0633\u062a \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a \u0645\u0639 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u062a\u0623\u062b\u064a\u0631).<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">\u0644\u0645\u0627\u0630\u0627 \u062a\u062d\u062a\u0627\u062c \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0623\u0638\u0647\u0631\u062a \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u064a\u0631\u062a\u0628\u0637 \u0628\u0627\u0646\u062e\u0641\u0627\u0636 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0633\u0643\u062a\u0629 \u0627\u0644\u062f\u0645\u0627\u063a\u064a\u0629 \u0648\u0631\u0628\u0645\u0627 \u0627\u0644\u0646\u0648\u0639 \u0627\u0644\u062b\u0627\u0646\u064a \u0645\u0646 \u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a. \u062a\u0638\u0647\u0631 \u0628\u0639\u0636 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u064a\u0636\u064b\u0627 \u0623\u0646 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u062d\u0644\u064a\u0628 \u0648\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0644\u0627 \u064a\u0624\u062b\u0631 \u0633\u0644\u0628\u064b\u0627 \u0639\u0644\u0649 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0623\u0648 \u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u062c\u0633\u0645 \u0644\u062f\u0649 \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0648\u0627\u0644\u0645\u0631\u0627\u0647\u0642\u064a\u0646. \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u060c \u0644\u0627\u062d\u0638 \u0645\u0624\u0644\u0641\u0648 \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646\u0647 \u064a\u0628\u062f\u0648 \u0623\u0646 \u0647\u0646\u0627\u0643 \u0639\u0644\u0627\u0642\u0629 \u0645\u0641\u064a\u062f\u0629 \u0628\u064a\u0646 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u062d\u0644\u064a\u0628 \u0648 \/ \u0623\u0648 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u062c\u0633\u0645 \u0644\u062f\u0649 \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0648\u0627\u0644\u0645\u0631\u0627\u0647\u0642\u064a\u0646.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 \u062a\u062a\u0630\u0643\u0631 \u0623\u0646\u0647 \u0644\u064a\u0633\u062a \u0643\u0644 \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0645\u062a\u0633\u0627\u0648\u064a\u0629. \u062a\u062e\u062a\u0644\u0641 \u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u062d\u0644\u064a\u0628 \u0639\u0646 \u0642\u064a\u0645\u0629 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u062c\u0628\u0646 \u0623\u0648 \u0627\u0644\u0622\u064a\u0633 \u0643\u0631\u064a\u0645. \u0623\u064a\u0636\u0627 \u060c \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0645\u0646 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u0639\u0627\u062f\u064a.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">\u0623\u0641\u0643\u0627\u0631 \u0644\u062f\u0645\u062c \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0634\u0631\u0628 \u0627\u0644\u062d\u0644\u064a\u0628 \u0645\u0639 \u0627\u0644\u0648\u062c\u0628\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0623\u0636\u0641 \u0627\u0644\u062d\u0644\u064a\u0628 \u0625\u0644\u0649 \u0627\u0644\u062d\u0628\u0648\u0628 \u0641\u064a \u0648\u062c\u0628\u0629 \u0627\u0644\u0625\u0641\u0637\u0627\u0631.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0631\u0634 \u062c\u0628\u0646\u0629 \u0627\u0644\u0634\u064a\u062f\u0631 \u0627\u0644\u0645\u0628\u0634\u0648\u0631\u0629 \u0639\u0644\u0649 \u0637\u0628\u0642 \u062c\u0627\u0646\u0628\u064a \u0644\u0644\u0633\u0644\u0637\u0629 \u0623\u0648 \u0627\u0644\u062e\u0636\u0627\u0631.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0643\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0645\u0639 \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0637\u0627\u0632\u062c \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0627\u0644\u0645\u0642\u0637\u0639\u0629 \u0648\u0627\u0644\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0639\u0633\u0644.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0628\u0634\u0631 \u062c\u0628\u0646\u0629 \u0627\u0644\u0628\u0627\u0631\u0645\u064a\u0632\u0627\u0646 \u0641\u0648\u0642 \u0627\u0644\u0641\u0634\u0627\u0631.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0642\u062f\u0645 \u0627\u0644\u062c\u0628\u0646 \u0645\u0639 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0637\u0627\u0632\u062c\u0629 \u0643\u0645\u0642\u0628\u0644\u0627\u062a.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0636\u0639 \u0627\u0644\u062e\u0636\u0627\u0631 \u0627\u0644\u0648\u0631\u0642\u064a\u0629 \u0645\u0639 \u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0642\u0631\u064a\u0634 \u0648\u0627\u0644\u0637\u0645\u0627\u0637\u0645.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u0625\u0639\u062f\u0627\u062f \u0648\u062c\u0628\u0627\u062a \u0635\u062d\u064a\u0629 \u062a\u0633\u062a\u062e\u062f\u0645 \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0643\u0645\u0643\u0648\u0646\u0627\u062a.<\/span><\/li>\n<\/ul>\n<pre><!--more-->\u0627\u0644\u0645\u0635\u0627\u062f\u0631: <a href=\"https:\/\/www.verywellfit.com\/dairy-nutrition-4157032\" target=\"_blank\" rel=\"noopener\">Verywellfit<\/a> &amp;\u00a0<a href=\"https:\/\/www.calories.info\/food\/milk-dairy-products\" target=\"_blank\" rel=\"noopener\">Calories<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u062a\u0634\u0645\u0644 \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0627\u0644\u062d\u0644\u064a\u0628 \u0648\u0627\u0644\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0645\u0635\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062d\u0644\u064a\u0628. \u0645\u0639\u0638\u0645\u0647\u0645 \u0645\u0635\u0627\u062f\u0631 \u0645\u0645\u062a\u0627\u0632\u0629 \u0644\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646. \u064a\u062a\u0645 \u062a\u0635\u0646\u064a\u0641 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&#8230;<\/p>\n","protected":false},"author":15,"featured_media":14110,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[14],"tags":[1031,1029,1030,1028],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/08\/\u0627\u0644\u0633\u0639\u0631\u0627\u062a-\u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629-\u0641\u064a-\u0645\u0646\u062a\u062c\u0627\u062a-\u0627\u0644\u0623\u0644\u0628\u0627\u0646-1-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/5016"}],"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=5016"}],"version-history":[{"count":7,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/5016\/revisions"}],"predecessor-version":[{"id":14114,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/5016\/revisions\/14114"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/14110"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=5016"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=5016"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=5016"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}