{"id":5089,"date":"2021-08-19T15:08:02","date_gmt":"2021-08-19T13:08:02","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=5089"},"modified":"2024-01-23T16:15:35","modified_gmt":"2024-01-23T14:15:35","slug":"%d9%88%d8%ac%d8%a8%d8%a7%d8%aa-%d8%af%d8%a7%d9%8a%d8%aa-%d8%a8%d8%a7%d9%84%d8%a8%d8%b7%d8%a7%d8%b7%d8%b3","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d9%88%d8%ac%d8%a8%d8%a7%d8%aa-%d8%af%d8%a7%d9%8a%d8%aa-%d8%a8%d8%a7%d9%84%d8%a8%d8%b7%d8%a7%d8%b7%d8%b3\/","title":{"rendered":"5 \u0648\u062c\u0628\u0627\u062a \u062f\u0627\u064a\u062a \u0628\u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0635\u062d\u064a\u0629 \u0648\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a"},"content":{"rendered":"

\u064a\u0645\u0643\u0646 \u062a\u062d\u0648\u064a\u0644 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0625\u0644\u0649 \u0631\u0642\u0627\u0626\u0642 \u0648\u0628\u0637\u0627\u0637\u0633 \u0645\u0642\u0644\u064a\u0629 \u0648\u0628\u0637\u0627\u0637\u0627 \u0645\u062e\u0628\u0648\u0632\u0629 \u0645\u062d\u0634\u0648\u0629 \u0628\u0627\u0644\u062c\u0628\u0646. \u0627\u0644\u062d\u0642\u064a\u0642\u0629 \u0623\u0646 \u0647\u0630\u0647 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u0646\u0634\u0648\u064a\u0629 (\u0627\u0644\u0628\u0637\u0627\u0637\u0633) \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0645\u0644\u064a\u0626\u0629 \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u062a\u064a \u062a\u0642\u062f\u0645 \u062c\u0645\u064a\u0639 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0627\u0644\u062c\u064a\u062f\u0629 \u0644\u0623\u062c\u0633\u0627\u0645\u0646\u0627. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0641\u0647\u064a \u0631\u062e\u064a\u0635\u0629 \u0627\u0644\u062b\u0645\u0646 \u0648\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u063a\u0644\u0648\u062a\u064a\u0646 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0648\u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u0634\u0628\u0639 \u062c\u062f\u0627\u060c \u0644\u0630\u0644\u0643 \u0647\u064a \u0645\u0641\u064a\u062f\u0629 \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u062d\u062a\u0649 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062d\u0627\u0648\u0644 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646\u060c \u0627\u0644\u0623\u0647\u0645 \u0647\u0646\u0627 \u0647\u0648 \u0643\u064a\u0641 \u062a\u0635\u0646\u0639 \u0648\u062c\u0628\u0627\u062a \u062f\u0627\u064a\u062a \u0628\u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0644\u0630\u064a\u0630\u0629 \u0648\u0635\u062d\u064a\u0629 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a.\u00a0<\/span><\/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

\u0648\u062c\u0628\u0627\u062a \u062f\u0627\u064a\u062a \u0628\u0627\u0644\u0628\u0637\u0627\u0637\u0633<\/span><\/h2>\n

\u0639\u0646\u062f \u0627\u0644\u0628\u062d\u062b \u0639\u0646 \u0648\u062c\u0628\u0627\u062a \u062f\u0627\u064a\u062a \u0633\u0647\u0644\u0629 \u0648\u0633\u0631\u064a\u0639\u0629<\/a>\u060c \u0646\u0631\u0643\u0632 \u0641\u064a \u0627\u0644\u0623\u0633\u0627\u0633 \u0639\u0644\u0649 \u0648\u062c\u0628\u0627\u062a \u062f\u0627\u064a\u062a \u0628\u0627\u0644\u062f\u062c\u0627\u062c<\/a> \u0644\u0623\u0646\u0647\u0627 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0647\u0648 \u0627\u0644\u0639\u0646\u0635\u0631 \u0627\u0644\u0623\u0647\u0645 \u0641\u064a \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u060c \u0644\u0643\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0623\u064a\u0636\u0627 \u0645\u0641\u064a\u062f\u0629 \u062e\u0635\u0648\u0635\u0627 \u0627\u0644\u0635\u062d\u064a\u0629 \u0645\u0646\u0647\u0627 \u0643\u0627\u0644\u0628\u0637\u0627\u0637\u0633.<\/p>\n

1- \u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0628\u0627\u0644\u062b\u0648\u0645<\/span><\/h3>\n

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

\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a:<\/strong><\/p>\n

\u0628\u0637\u0627\u0637\u0633 \u0645\u0642\u0637\u0639\u0629 \u0623\u0635\u0627\u0628\u0639 \u0633\u0645\u064a\u0643\u0629 \u0628\u0642\u0634\u0631\u062a\u0647\u0627
\n<\/span>1-2 \u0645\u0644\u0627\u0639\u0642 \u0643\u0628\u064a\u0631\u0629 \u0632\u064a\u062a \u0632\u064a\u062a\u0648\u0646
\n<\/span>3\/4 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0628\u0648\u062f\u0631\u0629 \u0627\u0644\u062b\u0648\u0645
\n<\/span>\u0645\u0644\u062d \u0648\u0641\u0644\u0641\u0644 \u0645\u0637\u062d\u0648\u0646 \u0637\u0627\u0632\u062c\u064b\u0627 \u062d\u0633\u0628 \u0627\u0644\u0631\u063a\u0628\u0629<\/span><\/p>\n

\u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/strong><\/p>\n

1- \u0633\u062e\u0646 \u0627\u0644\u0634\u0648\u0627\u064a\u0629.
\n<\/span>2- \u0627\u063a\u0633\u0644 \u0627\u0644\u0628\u0637\u0627\u0637\u0633\u060c \u062b\u0645 \u062c\u0641\u0641\u0647\u0627 \u062c\u064a\u062f\u0627.
\n<\/span>3- \u0636\u0639 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0641\u064a \u0648\u0639\u0627\u0621 \u0643\u0628\u064a\u0631\u060c \u062b\u0645 \u0631\u0634 \u0639\u0644\u064a\u0647\u0627 \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0648\u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u062b\u0648\u0645 \u0648\u0627\u0644\u0645\u0644\u062d \u0648\u0627\u0644\u0641\u0644\u0641\u0644.
\n<\/span>4- \u0636\u0639 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0639\u0644\u0649 \u0642\u0637\u0639\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0648\u0631\u0642 \u0627\u0644\u0642\u0635\u062f\u064a\u0631\u060c \u062b\u0645 \u0623\u0636\u0641 \u0642\u0637\u0639\u0629 \u0643\u0628\u064a\u0631\u0629 \u0623\u062e\u0631\u0649 \u0645\u0646 \u0648\u0631\u0642 \u0627\u0644\u0642\u0635\u062f\u064a\u0631 \u0641\u0648\u0642\u0647\u0627.
\n<\/span>5- \u0627\u0633\u062a\u062e\u062f\u0645 \u0634\u0648\u0643\u0629 \u0623\u0648 \u0633\u0643\u064a\u0646\u064b\u0627 \u0644\u0639\u0645\u0644 \u062b\u0642\u0628 \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u0631\u0642\u0627\u0642\u0629 \u0644\u0644\u0633\u0645\u0627\u062d \u0644\u0628\u0639\u0636 \u0627\u0644\u0628\u062e\u0627\u0631 \u0628\u0627\u0644\u062e\u0631\u0648\u062c.
\n<\/span>6- \u0636\u0639\u0647\u0627 \u0639\u0644\u0649 \u0646\u0627\u0631 \u0645\u0628\u0627\u0634\u0631\u0629 \u0639\u0644\u0649 \u0634\u0648\u0627\u064a\u0629 \u0645\u0633\u062e\u0646\u0629 \u0645\u0633\u0628\u0642\u064b\u0627 \u0648\u0627\u0634\u0648\u064a\u0647\u0627 \u0644\u062d\u0648\u0627\u0644\u064a 20-25 \u062f\u0642\u064a\u0642\u0629 \u0623\u0648 \u062d\u062a\u0649 \u062a\u0646\u0636\u062c \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0628\u0627\u0644\u0634\u0648\u0643\u0629. \u0633\u064a\u062e\u062a\u0644\u0641 \u0647\u0630\u0627 \u0627\u0639\u062a\u0645\u0627\u062f\u064b\u0627 \u0639\u0644\u0649 \u062d\u062c\u0645 \u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0628\u0637\u0627\u0637\u0633.\u00a0<\/span><\/p>\n

\"\u062f\u0627\u064a\u062a<\/a><\/p>\n

2- \u0634\u0648\u0631\u0628\u0629 \u0628\u0637\u0627\u0637\u0633 \u0635\u062d\u064a\u0629<\/span><\/h3>\n

\u062d\u0633\u0627\u0621 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0627\u0644\u0635\u062d\u064a \u0647\u0648 \u0637\u0639\u0627\u0645 \u0645\u0631\u064a\u062d \u062a\u0645\u0627\u0645\u064b\u0627! \u0646\u0628\u0627\u062a\u064a\u060c \u0648\u0628\u0647 \u0643\u0644 \u0646\u0643\u0647\u0629 \u0634\u0648\u0631\u0628\u0629 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0627\u0644\u0645\u062e\u0628\u0648\u0632\u0629 \u0627\u0644\u0639\u0627\u062f\u064a\u0629 \u0645\u0639 \u0645\u0643\u0648\u0646\u0627\u062a \u0623\u0641\u0636\u0644 \u0628\u0643\u062b\u064a\u0631\u060c \u0648\u062d\u0648\u0627\u0644\u064a 1\/4 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \/ \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062a\u064a \u062a\u062c\u062f\u0647\u0627 \u0639\u0627\u062f\u0629!<\/span><\/p>\n

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

\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/strong><\/p>\n

\u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646
\n<\/span>\u0627\u0644\u0628\u0635\u0644 \u0648\u0627\u0644\u062c\u0632\u0631 \u0648\u0627\u0644\u0643\u0631\u0641\u0633 \u0648\u0627\u0644\u0628\u0637\u0627\u0637\u0627
\n<\/span>\u0645\u0631\u0642 \u0627\u0644\u062e\u0636\u0627\u0631
\n<\/span>\u0628\u0648\u062f\u0631\u0629 \u062b\u0648\u0645\u060c \u0645\u0644\u062d + \u0641\u0644\u0641\u0644
\n<\/span>\u0627\u0644\u062d\u0644\u064a\u0628 \u0627\u0644\u0645\u062e\u062a\u0627\u0631 (\u062d\u0644\u064a\u0628 \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f \u0627\u0644\u0645\u0639\u0644\u0628 \u064a\u062d\u0627\u0643\u064a \u0627\u0644\u0643\u0631\u064a\u0645\u0629 \u0627\u0644\u062b\u0642\u064a\u0644\u0629\u060c \u0623\u0648 \u0627\u0644\u062d\u0644\u064a\u0628 \u0643\u0627\u0645\u0644 \u0627\u0644\u062f\u0633\u0645 \u0648\u062d\u0644\u064a\u0628 \u0627\u0644\u0644\u0648\u0632 \u0648\u0627\u0644\u062d\u0644\u064a\u0628 \u0627\u0644\u062e\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u062f\u0633\u0645 \u0643\u0644\u0647\u0627 \u0645\u0646\u0627\u0633\u0628\u0629)<\/span><\/p>\n

\u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/strong><\/p>\n

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

1- \u0627\u0642\u0644\u064a \u0627\u0644\u062e\u0636\u0627\u0631 \u0641\u064a \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0637\u0631\u064a\u0629.
\n<\/span>2- \u0642\u0644\u0628 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0645\u0639 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a.
\n<\/span>3- \u064a\u0636\u0627\u0641 \u0627\u0644\u0645\u0631\u0642 + \u064a\u0642\u0644\u0628. \u0648\u0627\u0636\u0628\u0637 \u0627\u0644\u0648\u0639\u0627\u0621 \u0627\u0644\u0641\u0648\u0631\u064a \u0639\u0644\u0649 \u0627\u0644\u0636\u063a\u0637 \u0644\u0645\u062f\u0629 10 \u062f\u0642\u0627\u0626\u0642.
\n<\/span>4- \u0639\u0646\u062f \u0627\u0644\u0627\u0646\u062a\u0647\u0627\u0621 \u0645\u0646 \u0627\u0644\u0637\u0647\u064a – \u0627\u062e\u0644\u0637\u0647 \u0628\u0627\u0644\u062e\u0644\u0627\u0637 \u0623\u0648 \u0627\u0644\u0647\u0627\u0646\u062f \u0628\u0644\u0646\u062f\u0631 \u0644\u062a\u0635\u0628\u062d \u0627\u0644\u0634\u0648\u0631\u0628\u0629 \u062c\u0627\u0647\u0632\u0629.<\/span><\/p>\n

3- \u0637\u0631\u064a\u0642\u0629 \u0639\u0645\u0644 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0628\u0627\u0644\u062c\u0628\u0646\u0629<\/span><\/h3>\n

\u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0628\u0627\u0644\u062c\u0628\u0646\u0629 \u0635\u0627\u0631\u062a \u0645\u0646 \u0623\u0634\u0647\u0631 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0642\u062f\u0645 \u0641\u064a \u0627\u0644\u0645\u0637\u0627\u0639\u0645. \u0648\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0633\u0639\u0631\u0627\u062a\u0647\u0627 \u0639\u0627\u0644\u064a\u0629 \u0644\u0643\u0646 \u0625\u0644\u064a\u0643 \u0637\u0631\u064a\u0642\u0629 \u0625\u0639\u062f\u0627\u062f\u0647\u0627 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u0637\u0631\u064a\u0642\u0629 \u0635\u062d\u064a\u0629 – \u062d\u062a\u0649 \u0648\u0625\u0646 \u0643\u0627\u0646\u062a \u0633\u0639\u0631\u0627\u062a\u0647\u0627 \u0645\u0631\u062a\u0641\u0639\u0629 \u0625\u0644\u0649 \u062d\u062f \u0645\u0627 \u064a\u0645\u0643\u0646\u0646\u0627 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0643\u0645\u064a\u0629 \u0627\u0644\u062a\u064a \u0646\u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0645\u0646\u0647 – \u0643\u0645\u0627 \u0630\u0643\u0631\u062a\u0647\u0627 \u0645\u062f\u0648\u0646\u0629 \u0630\u0627 \u0628\u064a\u0628\u064a \u062c\u0631\u0627\u062c<\/strong><\/a> \u0641\u064a \u0645\u0642\u0627\u0644\u0647\u0627 \u0637\u0631\u064a\u0642\u0629 \u0639\u0645\u0644 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0628\u06403 \u0648\u0635\u0641\u0627\u062a \u0645\u062e\u062a\u0644\u0641\u0629 \u0648\u0633\u0631\u064a\u0639\u0629<\/a>.<\/em><\/span><\/p>\n

\"\u0628\u0637\u0627\u0637\u0633-\u0628\u0627\u0644\u062c\u0628\u0646\u0629\"<\/p>\n

\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/strong><\/p>\n

4 \u062d\u0628\u0627\u062a \u0628\u0637\u0627\u0637\u0633 \u0645\u0634\u0648\u064a\u0629 \u0648\u0645\u0642\u0637\u0639\u0629 \u0625\u0644\u0649 \u0634\u0631\u0627\u0626\u062d.
\n<\/span>\u0628\u0635\u0644\u0629 \u0645\u0642\u0637\u0639\u0629 \u0625\u0644\u0649 \u062d\u0644\u0642\u0627\u062a.
\n<\/span>\u0645\u0642\u062f\u0627\u0631 \u0645\u0646 \u0627\u0644\u0641\u0644\u0641\u0644 \u062d\u0633\u0628 \u0627\u0644\u0631\u063a\u0628\u0629.
\n<\/span>2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0632\u0628\u062f\u0629.
\n<\/span>3 \u0645\u0644\u0627\u0639\u0642 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646
\n<\/span>\u0646\u0635\u0641 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0644\u062d.
\n<\/span>2 \u0643\u0648\u0628 \u062d\u0644\u064a\u0628
\n<\/span>\u0646\u0635\u0641 \u0643\u0648\u0628 \u062c\u0628\u0646\u0629 \u0634\u064a\u062f\u0631<\/span><\/p>\n

\u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/strong><\/p>\n

1- \u0633\u062e\u0646 \u0627\u0644\u0641\u0631\u0646 \u062c\u064a\u062f\u0627\u064b.
\n<\/span>2- \u0642\u0645 \u0628\u0648\u0636\u0639 \u0646\u0635\u0641 \u0643\u0645\u064a\u0629 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0641\u064a \u0637\u0628\u0642.
\n<\/span>3- \u0636\u0639 \u0634\u0631\u0627\u0626\u062d \u0627\u0644\u0628\u0635\u0644 \u062b\u0645 \u063a\u0637\u064a\u0647\u0627 \u0628\u0628\u0627\u0642\u064a \u0643\u0645\u064a\u0629 \u0627\u0644\u0628\u0637\u0627\u0637\u0633.
\n<\/span>4- \u0631\u0634 \u0627\u0644\u0645\u0644\u062d \u0648\u0627\u0644\u0641\u0644\u0641\u0644 \u0639\u0644\u0649 \u0627\u0644\u0648\u062c\u0647.
\n<\/span>5- \u062c\u0647\u0632 \u0635\u064a\u0646\u064a\u0629 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u062d\u062c\u0645 \u0648\u0636\u0639 \u062f\u0627\u062e\u0644\u0647\u0627 \u0627\u0644\u0632\u0628\u062f\u0629 \u062d\u062a\u0649 \u062a\u0630\u0648\u0628.
\n<\/span>6- \u0627\u062e\u0644\u0637 \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0648\u0627\u0644\u0645\u0644\u062d \u0648\u0636\u0639\u0647\u0645 \u0639\u0644\u0649 \u0627\u0644\u0632\u0628\u062f\u0629 \u0648\u0642\u0644\u0628 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u062c\u064a\u062f\u0627\u064b.
\n<\/span>7- \u0636\u0639 \u0627\u0644\u062d\u0644\u064a\u0628 \u0648\u0627\u0644\u062c\u0628\u0646 \u0645\u0639 \u0627\u0644\u062a\u0642\u0644\u064a\u0628 \u062d\u062a\u0649 \u064a\u0643\u0648\u0646 \u0627\u0644\u0645\u0632\u064a\u062c \u0643\u062b\u064a\u0641\u0627\u064b.
\n<\/span>8- \u0627\u0633\u0643\u0628 \u0645\u0632\u064a\u062c \u0627\u0644\u062c\u0628\u0646 \u0639\u0644\u0649 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0648\u063a\u0637\u064a \u0627\u0644\u0637\u0628\u0642 \u0628\u0648\u0631\u0642 \u0627\u0644\u0623\u0644\u0648\u0645\u0646\u064a\u0648\u0645 \u0648\u0636\u0639\u0647 \u0641\u064a \u0627\u0644\u0641\u0631\u0646 \u0644\u0645\u062f\u0629 30 \u062f\u0642\u064a\u0642\u0629.<\/span><\/p>\n

4- \u0631\u0642\u0627\u0626\u0642 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0633\u0647\u0644\u0629 \u0627\u0644\u0635\u0646\u0639<\/span><\/h3>\n

\u0645\u0646 \u0645\u0646\u0627 \u0644\u0627 \u064a\u062d\u0628 \u0631\u0642\u0627\u0626\u0642 \u0627\u0644\u0634\u064a\u0628\u0633\u061f \u0648\u0635\u0641\u0629 \u0644\u0631\u0642\u0627\u0626\u0642 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0645\u0646\u0632\u0644\u064a\u0629 \u0627\u0644\u0635\u0646\u0639 \u0633\u0647\u0644\u0629 \u0648\u0633\u0631\u064a\u0639\u0629 – \u0644\u0627 \u062a\u062a\u0637\u0644\u0628 \u0645\u0639\u062f\u0627\u062a \u0642\u0644\u064a \u062e\u0627\u0635\u0629.<\/span><\/p>\n

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

\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a:<\/strong><\/p>\n

4 \u062d\u0628\u0627\u062a \u0628\u0637\u0627\u0637\u0633 \u0645\u063a\u0633\u0648\u0644\u0629 \u0648\u0645\u062c\u0641\u0641\u0629
\n<\/span>\u0646\u0635\u0641 \u0643\u0648\u0628 \u0632\u064a\u062a \u0632\u064a\u062a\u0648\u0646
\n<\/span>\u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0644\u062d \u062e\u0634\u0646<\/span><\/p>\n

\u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/strong><\/p>\n

1- \u0633\u062e\u0646 \u0627\u0644\u0634\u0648\u0627\u064a\u0629 \u0639\u0644\u0649 \u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0648\u0636\u0639 \u0631\u0641 \u0627\u0644\u0634\u0648\u0627\u0621 \u0639\u0644\u0649 \u0635\u064a\u0646\u064a\u0629 \u0627\u0644\u062e\u0628\u0632.
\n<\/span>2- \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u0646\u062f\u0648\u0644\u064a\u0646 \u0623\u0648 \u0633\u0643\u064a\u0646 \u062d\u0627\u062f\u060c \u0642\u0637\u0639 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0625\u0644\u0649 \u0634\u0631\u0627\u0626\u062d \u0631\u0641\u064a\u0639\u0629 \u062c\u062f\u064b\u0627 – \u0628\u0633\u0645\u0643 \u0628\u0648\u0635\u0629 \u062a\u0642\u0631\u064a\u0628\u064b\u0627.
\n<\/span>3- \u0641\u064a \u0648\u0639\u0627\u0621 \u0643\u0628\u064a\u0631\u060c \u0627\u062e\u0644\u0637 \u0634\u0631\u0627\u0626\u062d \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0628\u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0648\u0627\u0644\u0645\u0644\u062d \u0648\u0627\u0644\u062a\u0648\u0627\u0628\u0644 \u0627\u0644\u0645\u064f\u0641\u0636\u0644\u0629.
\n<\/span>4- \u0631\u062a\u0628 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0639\u0644\u0649 \u0631\u0641 \u0627\u0644\u062a\u062d\u0645\u064a\u0635 (\u0642\u062f \u062a\u0636\u0637\u0631 \u0625\u0644\u0649 \u0639\u0645\u0644\u0647\u0627 \u0639\u0644\u0649 \u062f\u0641\u0639\u0627\u062a\u060c \u062d\u064a\u062b \u064a\u062c\u0628 \u0641\u0631\u062f \u0627\u0644\u0634\u0631\u0627\u0626\u062d \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0645\u0642\u0631\u0645\u0634\u0629).
\n<\/span>5- \u0627\u0637\u0647\u064a \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0645\u0642\u0631\u0645\u0634\u0629 \u0648\u0630\u0647\u0628\u064a\u0629\u060c \u0645\u0646 5 \u0625\u0644\u0649 7 \u062f\u0642\u0627\u0626\u0642.
\n<\/span>6- \u0643\u0631\u0631 \u0645\u0639 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0627\u0644\u0645\u062a\u0628\u0642\u064a\u0629 \u0648\u0627\u0633\u062a\u0645\u062a\u0639 \u0628\u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0627\u0644\u0644\u0630\u064a\u0630\u0629.<\/span><\/p>\n

5- \u0633\u0644\u0637\u0629 \u0628\u0637\u0627\u0637\u0633 \u0641\u0631\u0646\u0633\u064a\u0629<\/span><\/h3>\n

\u0648\u0635\u0641\u0629 \u0633\u0644\u0637\u0629 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0627\u0644\u0641\u0631\u0646\u0633\u064a\u0629 \u0645\u0635\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u0639\u0634\u0627\u0628 \u0627\u0644\u0637\u0627\u0632\u062c\u0629\u060c \u0648\u0635\u0644\u0635\u0629 \u0627\u0644\u062e\u0644 \u0628\u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0648\u0627\u0644\u062b\u0648\u0645\u060c \u0648\u062e\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u0645\u0627\u064a\u0648\u0646\u064a\u0632! \u0646\u0628\u0627\u062a\u064a\u0629 \u0648\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u063a\u0644\u0648\u062a\u064a\u0646 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a. \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0648\u062c\u0628\u0627\u062a \u062f\u0627\u064a\u062a \u0628\u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0644\u0630\u064a\u0630\u0629 \u062c\u062f\u0627 \u0648\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a.<\/span><\/p>\n

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

\"\u0633\u0644\u0637\u0629-\u0628\u0637\u0627\u0637\u0633\"<\/p>\n

\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a:<\/strong><\/p>\n

\u0627\u0644\u0628\u0637\u0627\u0637\u0633
\n<\/span>\u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0627\u0644\u0628\u0643\u0631 \u0627\u0644\u0645\u0645\u062a\u0627\u0632
\n<\/span>\u0639\u0635\u064a\u0631 \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0627\u0644\u0637\u0627\u0632\u062c
\n<\/span>\u0627\u0644\u062b\u0648\u0645 \u0625\u0645\u0627 \u0645\u0639\u0635\u0648\u0631 \u0623\u0648 \u0645\u0641\u0631\u0648\u0645
\n<\/span>\u0627\u0644\u062e\u0631\u062f\u0644 (\u0627\u0644\u0645\u0633\u0637\u0631\u062f\u0629)
\n<\/span>\u0645\u0644\u062d \u0648\u0641\u0644\u0641\u0644
\n<\/span>\u0627\u0644\u0643\u0631\u0627\u062b \u0623\u0648 \u0627\u0644\u0628\u0635\u0644 \u0627\u0644\u0623\u062d\u0645\u0631 \u0627\u0644\u0645\u0641\u0631\u0648\u0645 \u0646\u0627\u0639\u0645\u0627 \u0623\u0648 \u0627\u0644\u0628\u0635\u0644 \u0627\u0644\u0623\u062e\u0636\u0631 \u0627\u0644\u0645\u0641\u0631\u0648\u0645
\n<\/span>\u0623\u0639\u0634\u0627\u0628 \u0637\u0627\u0632\u062c\u0629: \u0645\u0632\u064a\u062c \u0645\u0646 \u0627\u0644\u0623\u0639\u0634\u0627\u0628 \u0627\u0644\u0645\u062a\u0648\u0641\u0631\u0629 \u0644\u062f\u064a\u0643 \u0648\u0643\u0644\u0645\u0627 \u0632\u0627\u062f \u0639\u062f\u062f \u0627\u0644\u0623\u0639\u0634\u0627\u0628\u060c \u0643\u0627\u0646 \u0630\u0644\u0643 \u0623\u0641\u0636\u0644 \u0645\u0639 \u0648\u0635\u0641\u0629 \u0633\u0644\u0637\u0629 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0627\u0644\u0641\u0631\u0646\u0633\u064a\u0629<\/span><\/p>\n

\u0627\u0644\u0637\u0631\u064a\u0642\u0629<\/strong><\/p>\n

1- \u0642\u0637\u0639 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0625\u0644\u0649 \u0642\u0637\u0639 \u0643\u0628\u064a\u0631\u0629. \u062b\u0645 \u0646\u0636\u064a\u0641\u0647\u0627 \u0625\u0644\u0649 \u0642\u062f\u0631 \u0643\u0628\u064a\u0631 \u0648\u0646\u063a\u0637\u064a\u0647\u0627 \u0628\u0645\u0627\u0621 \u0628\u0627\u0631\u062f \u0645\u0645\u0644\u062d\u060c \u0648\u0646\u0637\u0647\u0648 \u062d\u062a\u0649 \u062a\u0646\u0636\u062c \u0627\u0644\u0628\u0637\u0627\u0637\u0633.
\n2- \u0635\u0641\u064a \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0641\u064a \u0645\u0635\u0641\u0627\u0629 \u0648\u0627\u062a\u0631\u0643\u0647\u0627 \u062a\u0628\u0631\u062f \u0623\u062b\u0646\u0627\u0621 \u062a\u062d\u0636\u064a\u0631 \u0628\u0627\u0642\u064a \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a.
\n<\/span>3- \u062a\u062d\u0636\u064a\u0631 \u0627\u0644\u0635\u0644\u0635\u0629: \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0623\u062b\u0646\u0627\u0621\u060c \u0627\u062e\u0641\u0642 \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0648\u0639\u0635\u064a\u0631 \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0648\u0627\u0644\u062b\u0648\u0645 \u0648\u0627\u0644\u062e\u0631\u062f\u0644 \u0648\u0627\u0644\u0645\u0644\u062d \u0648\u0627\u0644\u0641\u0644\u0641\u0644 \u0645\u0639\u064b\u0627 \u0641\u064a \u0648\u0639\u0627\u0621 \u062d\u062a\u0649 \u064a\u062a\u062c\u0627\u0646\u0633\u0648\u0627 \u0645\u0639\u064b\u0627.
\n<\/span>4- \u0627\u062c\u0645\u0639 \u0643\u0644 \u0634\u064a\u0621 \u0645\u0639\u064b\u0627: \u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u062a\u0635\u0628\u062d \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u062c\u0627\u0647\u0632\u0629\u060c \u0627\u0645\u0632\u062c \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0645\u0639 \u0627\u0644\u0635\u0644\u0635\u0629 \u0648\u0627\u0644\u0643\u0631\u0627\u062b \u0648\u0627\u0644\u0623\u0639\u0634\u0627\u0628 \u0627\u0644\u0637\u0627\u0632\u062c\u0629 \u0645\u0639\u064b\u0627 \u0641\u064a \u0648\u0639\u0627\u0621 \u062a\u0642\u062f\u064a\u0645 \u0643\u0628\u064a\u0631 \u0648\u062a\u062a\u0628\u0644 \u0628\u0627\u0644\u0645\u0644\u062d \u0648\u0627\u0644\u0641\u0644\u0641\u0644 \u062d\u0633\u0628 \u0627\u0644\u0631\u063a\u0628\u0629.
\n<\/span>5- \u064a\u063a\u0637\u0649 \u0648\u064a\u0648\u0636\u0639 \u0641\u064a \u0627\u0644\u062b\u0644\u0627\u062c\u0629 \u0644\u0645\u062f\u0629 1-2 \u0633\u0627\u0639\u0629 \u062d\u062a\u0649 \u064a\u0628\u0631\u062f \u0648\u062a\u0642\u062f\u0645.<\/span><\/p>\n

<\/p>\n

\u0627\u0644\u0645\u0635\u062f\u0631: Purewow<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"
\u064a\u0645\u0643\u0646 \u062a\u062d\u0648\u064a\u0644 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0625\u0644\u0649 \u0631\u0642\u0627\u0626\u0642 \u0648\u0628\u0637\u0627\u0637\u0633 \u0645\u0642\u0644\u064a\u0629 \u0648\u0628\u0637\u0627\u0637\u0627 \u0645\u062e\u0628\u0648\u0632\u0629 \u0645\u062d\u0634\u0648\u0629 \u0628\u0627\u0644\u062c\u0628\u0646. \u0627\u0644\u062d\u0642\u064a\u0642\u0629 \u0623\u0646 \u0647\u0630\u0647 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u0646\u0634\u0648\u064a\u0629 (\u0627\u0644\u0628\u0637\u0627\u0637\u0633) \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0645\u0644\u064a\u0626\u0629 \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u062a\u064a \u062a\u0642\u062f\u0645 \u062c\u0645\u064a\u0639 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0627\u0644\u062c\u064a\u062f\u0629 \u0644\u0623\u062c\u0633\u0627\u0645\u0646\u0627. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0641\u0647\u064a \u0631\u062e\u064a\u0635\u0629 \u0627\u0644\u062b\u0645\u0646 \u0648\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u063a\u0644\u0648\u062a\u064a\u0646 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0648\u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u0634\u0628\u0639 \u062c\u062f\u0627\u060c \u0644\u0630\u0644\u0643 \u0647\u064a \u0645\u0641\u064a\u062f\u0629 \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u062d\u062a\u0649 \u0625\u0630\u0627 …<\/p>\n","protected":false},"author":15,"featured_media":16981,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[14],"tags":[1046,274,1047,935],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/08\/\u0648\u0635\u0641\u0627\u062a-\u062f\u0627\u064a\u062a-\u0628\u0627\u0644\u0628\u0637\u0627\u0637\u0633-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/5089"}],"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=5089"}],"version-history":[{"count":10,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/5089\/revisions"}],"predecessor-version":[{"id":16989,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/5089\/revisions\/16989"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/16981"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=5089"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=5089"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=5089"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}