{"id":5390,"date":"2021-09-30T14:05:39","date_gmt":"2021-09-30T12:05:39","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=5390"},"modified":"2021-12-20T16:26:02","modified_gmt":"2021-12-20T14:26:02","slug":"%d8%aa%d8%ae%d8%b3%d9%8a%d8%b3-%d8%a7%d9%84%d8%a8%d8%b7%d9%86-%d8%a8%d8%b3%d8%b1%d8%b9%d8%a9","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d8%ae%d8%b3%d9%8a%d8%b3-%d8%a7%d9%84%d8%a8%d8%b7%d9%86-%d8%a8%d8%b3%d8%b1%d8%b9%d8%a9\/","title":{"rendered":"\u062a\u062e\u0633\u064a\u0633 \u0627\u0644\u0628\u0637\u0646 \u0628\u0633\u0631\u0639\u0629 \u0628\u06406 \u0637\u0631\u0642 \u0639\u0644\u0645\u064a\u0629 \u0628\u0633\u064a\u0637\u0629\u00a0"},"content":{"rendered":"

\u0625\u0646 \u062a\u062e\u0633\u064a\u0633 \u0627\u0644\u0628\u0637\u0646 \u0628\u0633\u0631\u0639\u0629 \u0647\u062f\u0641 \u0634\u0627\u0626\u0639 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646. \u062a\u0639\u062a\u0628\u0631 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0646\u0648\u0639\u064b\u0627 \u0636\u0627\u0631\u064b\u0627 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635. \u062a\u0634\u064a\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0625\u0644\u0649 \u0648\u062c\u0648\u062f \u0631\u0648\u0627\u0628\u0637 \u0642\u0648\u064a\u0629 \u0645\u0639 \u0623\u0645\u0631\u0627\u0636 \u0645\u062b\u0644 \u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0639 2 \u0648\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628. \u0644\u0647\u0630\u0627 \u0627\u0644\u0633\u0628\u0628\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0644\u0641\u0642\u062f\u0627\u0646 \u0647\u0630\u0647 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u0648\u0627\u0626\u062f \u0643\u0628\u064a\u0631\u0629 \u0644\u0635\u062d\u062a\u0643 \u0648\u0631\u0641\u0627\u0647\u064a\u062a\u0643.<\/span><\/p>\n

\u0637\u0631\u0642 \u0628\u0633\u064a\u0637\u0629 \u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u062a\u062e\u0633\u064a\u0633 \u0627\u0644\u0628\u0637\u0646 \u0628\u0633\u0631\u0639\u0629:<\/strong><\/p>\n

1- \u0627\u0644\u0627\u0628\u062a\u0639\u0627\u062f \u0639\u0646 \u0627\u0644\u0633\u0643\u0631 \u0628\u0643\u0644 \u0623\u0634\u0643\u0627\u0644\u0647 \u0648\u062e\u0635\u0648\u0635\u0627 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0645\u062d\u0644\u0627\u0629 \u0628\u0627\u0644\u0633\u0643\u0631 \u0644\u0623\u0646\u0647\u0627 \u062a\u0624\u062f\u064a \u0628\u0643 \u0644\u062a\u0646\u0627\u0648\u0644 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0632\u064a\u0627\u062f\u0629 \u062f\u0648\u0646 \u062f\u0631\u0627\u064a\u0629.<\/span><\/p>\n

2-\u00a0 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u0645\u0643\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0648\u062a\u0642\u0644\u064a\u0644 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062c\u0648\u0639. \u062a\u0634\u064a\u0631 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u0639\u0627\u0644 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0641\u064a \u062a\u062e\u0633\u064a\u0633 \u0627\u0644\u0628\u0637\u0646 \u0628\u0633\u0631\u0639\u0629 \u0648\u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646\u0647\u0627.<\/span><\/p>\n

3- \u0623\u0638\u0647\u0631\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0641\u0639\u0627\u0644 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0641\u064a \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0645\u062d\u064a\u0637\u0629 \u0628\u0627\u0644\u0623\u0639\u0636\u0627\u0621 \u0648\u0641\u064a \u0627\u0644\u0643\u0628\u062f.<\/span><\/p>\n

4- \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062f\u064a \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u0625\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0643\u0645\u064a\u0627\u062a \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0628\u0637\u0646. \u0647\u0630\u0627 \u064a\u062c\u0628 \u064a\u0633\u0628\u0628 \u062a\u062d\u0633\u064a\u0646\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u0641\u064a \u0635\u062d\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0648\u064a\u0642\u0644\u0644 \u0645\u0646 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0645\u0639\u064a\u0646\u0629.<\/span><\/p>\n

5- \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0648\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0641\u0639\u0627\u0644\u0629 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0648\u062a\u0648\u0641\u064a\u0631 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649.<\/span><\/p>\n

6- \u062a\u062a\u0628\u0639 \u0645\u0627 \u062a\u0623\u0643\u0644\u0647 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0648\u0639\u062f\u0645 \u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u0649 \u0627\u0644\u062a\u0642\u062f\u064a\u0631 \u0641\u0642\u0637.<\/span><\/p><\/blockquote>\n

\u064a\u0645\u0643\u0646\u0643 \u0642\u064a\u0627\u0633 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0642\u064a\u0627\u0633 \u0645\u062d\u064a\u0637 \u0627\u0644\u062e\u0635\u0631 \u0628\u0634\u0631\u064a\u0637 \u0642\u064a\u0627\u0633. \u062a\u064f\u0639\u0631\u0641 \u0627\u0644\u0642\u064a\u0627\u0633\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0632\u064a\u062f \u0639\u0646 40 \u0628\u0648\u0635\u0629 (102 \u0633\u0645) \u0639\u0646\u062f \u0627\u0644\u0631\u062c\u0627\u0644 \u0648 35 \u0628\u0648\u0635\u0629 (88 \u0633\u0645) \u0639\u0646\u062f \u0627\u0644\u0646\u0633\u0627\u0621 \u0628\u0627\u0633\u0645 \u0633\u0645\u0646\u0629 \u0627\u0644\u0628\u0637\u0646. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u062a\u0647\u062f\u0641 \u0628\u0639\u0636 \u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0627\u062a \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0628\u0637\u0646 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0623\u062e\u0631\u0649.<\/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>
\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><\/p>\n

6 \u0637\u0631\u0642 \u0642\u0627\u0626\u0645\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u062f\u0644\u0629 \u0644\u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0648\u062a\u062e\u0633\u064a\u0633 \u0627\u0644\u0628\u0637\u0646 \u0628\u0633\u0631\u0639\u0629<\/span><\/h2>\n

1- \u062a\u062c\u0646\u0628 \u0627\u0644\u0633\u0643\u0631 \u0648\u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0645\u062d\u0644\u0627\u0629 \u0628\u0627\u0644\u0633\u0643\u0631<\/span><\/h3>\n

\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0633\u0643\u0631\u064a\u0627\u062a \u0645\u0636\u0627\u0641\u0629 \u0636\u0627\u0631\u0629 \u0628\u0635\u062d\u062a\u0643. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0623\u0646\u0648\u0627\u0639 \u0645\u0646 \u0627\u0644\u0637\u0639\u0627\u0645 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646. \u062a\u0634\u064a\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0633\u0643\u0631 \u0627\u0644\u0623\u0628\u064a\u0636 \u0627\u0644\u0645\u0636\u0627\u0641 \u0644\u0647 \u062a\u0623\u062b\u064a\u0631\u0627\u062a \u0636\u0627\u0631\u0629 \u0628\u0634\u0643\u0644 \u0641\u0631\u064a\u062f \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/span><\/p>\n

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\u0627\u0644\u0633\u0643\u0631 \u0627\u0644\u0633\u0627\u0626\u0644 \u0623\u0633\u0648\u0623 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0635\u062f\u062f. \u0644\u0627 \u064a\u0628\u062f\u0648 \u0623\u0646 \u0627\u0644\u062f\u0645\u0627\u063a \u064a\u0633\u062c\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0633\u0627\u0626\u0644\u0629 \u0628\u0646\u0641\u0633 \u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0635\u0644\u0628\u0629\u060c \u0644\u0630\u0644\u0643 \u0639\u0646\u062f\u0645\u0627 \u062a\u0634\u0631\u0628 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0645\u062d\u0644\u0627\u0629 \u0628\u0627\u0644\u0633\u0643\u0631\u060c \u064a\u0646\u062a\u0647\u064a \u0628\u0643 \u0627\u0644\u0623\u0645\u0631 \u0628\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u0644\u0627\u062d\u0638\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0643\u0627\u0646\u0648\u0627 \u0623\u0643\u062b\u0631 \u0639\u0631\u0636\u0629 \u0644\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0633\u0645\u0646\u0629 \u0628\u0646\u0633\u0628\u0629 60\u066a \u0645\u0639 \u0643\u0644 \u062d\u0635\u0629 \u064a\u0648\u0645\u064a\u0629 \u0625\u0636\u0627\u0641\u064a\u0629 \u0645\u0646 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0645\u062d\u0644\u0627\u0629 \u0628\u0627\u0644\u0633\u0643\u0631.<\/span><\/p>\n

\u062d\u0627\u0648\u0644 \u062a\u0642\u0644\u064a\u0644 \u0643\u0645\u064a\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0648\u0641\u0643\u0631 \u0641\u064a \u0627\u0644\u062a\u062e\u0644\u0635 \u062a\u0645\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0633\u0643\u0631\u064a\u0629. \u064a\u0634\u0645\u0644 \u0630\u0644\u0643 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0645\u062d\u0644\u0627\u0629 \u0628\u0627\u0644\u0633\u0643\u0631 \u0648\u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u063a\u0627\u0632\u064a\u0629 \u0627\u0644\u0645\u062d\u0644\u0627\u0629 \u0648\u0639\u0635\u0627\u0626\u0631 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0648\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0633\u0643\u0631.<\/span><\/p>\n

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2- \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/span><\/h3>\n

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\u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u062f\u0641\u0643 \u0647\u0648 \u062a\u062e\u0633\u064a\u0633 \u0627\u0644\u0628\u0637\u0646 \u0628\u0633\u0631\u0639\u0629 \u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646\u060c \u0641\u0642\u062f \u064a\u0643\u0648\u0646 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0647\u0648 \u0627\u0644\u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0648\u062d\u064a\u062f \u0627\u0644\u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0630\u064a \u064a\u0645\u0643\u0646\u0643 \u0625\u062c\u0631\u0627\u0624\u0647 \u0639\u0644\u0649 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a. \u0644\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0639\u0644\u0649 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646 \u0641\u062d\u0633\u0628\u060c \u0628\u0644 \u0642\u062f \u064a\u0633\u0627\u0639\u062f\u0643 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u062a\u062c\u0646\u0628 \u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0648\u0632\u0646 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.<\/span><\/p>\n

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\"\u062a\u062e\u0633\u064a\u0633<\/p>\n

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3- \u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0627\u062a \u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/span><\/h3>\n

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\u0645\u062c\u0631\u062f \u062a\u062c\u0646\u0628 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0643\u0631\u0631\u0629 – \u0645\u062b\u0644 \u0627\u0644\u0633\u0643\u0631 \u0648\u0627\u0644\u062d\u0644\u0648\u0649 \u0648\u0627\u0644\u062e\u0628\u0632 \u0627\u0644\u0623\u0628\u064a\u0636 – \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0643\u0627\u0641\u064a\u064b\u0627\u060c \u062e\u0627\u0635\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u0643\u0645\u064a\u0627\u062a \u0643\u0628\u064a\u0631\u0629.<\/span><\/p>\n

\u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u0647\u062f\u0641 \u0647\u0648 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646 \u0628\u0633\u0631\u0639\u0629\u060c \u064a\u0642\u0648\u0645 \u0628\u0639\u0636 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0628\u062a\u0642\u0644\u064a\u0644 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0625\u0644\u0649 50 \u062c\u0631\u0627\u0645\u064b\u0627 \u064a\u0648\u0645\u064a\u064b\u0627. \u064a\u0624\u062f\u064a \u0630\u0644\u0643 \u0625\u0644\u0649 \u062f\u062e\u0648\u0644 \u062c\u0633\u0645\u0643 \u0641\u064a \u0627\u0644\u062d\u0627\u0644\u0629 \u0627\u0644\u0643\u064a\u062a\u0648\u0646\u064a\u0629\u060c \u0648\u0647\u064a \u062d\u0627\u0644\u0629 \u064a\u0628\u062f\u0623 \u0641\u064a\u0647\u0627 \u062c\u0633\u0645\u0643 \u0641\u064a \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u062d\u064a\u062b \u062a\u0642\u0644 \u0637\u0627\u0642\u062a\u0647 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0648\u062a\u0642\u0644 \u0627\u0644\u0634\u0647\u064a\u0629.<\/span><\/p>\n

\u062a\u062a\u0645\u062a\u0639 \u0627\u0644\u0623\u0646\u0638\u0645\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0628\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0641\u0642\u0637. \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u064a\u0645\u0643\u0646\u0647\u0645 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0635\u062d\u0629 \u0628\u0634\u0643\u0644 \u0645\u0644\u062d\u0648\u0638 \u0644\u062f\u0649 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0645\u0635\u0627\u0628\u064a\u0646 \u0628\u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0639 2.<\/span><\/p>\n

4- \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641<\/span><\/h3>\n

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

\u064a\u0645\u0643\u0646 \u0644\u0647\u0630\u0627 \u0627\u0644\u0647\u0644\u0627\u0645 \u0623\u0646 \u064a\u0628\u0637\u0626 \u062d\u0631\u0643\u0629 \u0627\u0644\u0637\u0639\u0627\u0645 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0628\u0637\u0626 \u0623\u064a\u0636\u064b\u0627 \u0645\u0646 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0647\u0636\u0645 \u0648\u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629. \u0648\u0627\u0644\u0646\u062a\u064a\u062c\u0629 \u0627\u0644\u0646\u0647\u0627\u0626\u064a\u0629 \u0647\u064a \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0627\u0645\u062a\u0644\u0627\u0621 \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629 \u0648\u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0644\u0634\u0647\u064a\u0629.<\/span><\/p>\n

\"\u062a\u062e\u0633\u064a\u0633<\/p>\n

\u0648\u062c\u062f\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0645\u0631\u0627\u062c\u0639\u0629 \u0623\u0646 14 \u062c\u0631\u0627\u0645\u064b\u0627 \u0625\u0636\u0627\u0641\u064a\u064b\u0627 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u064a\u0648\u0645\u064a\u064b\u0627 \u0627\u0631\u062a\u0628\u0637 \u0628\u0627\u0646\u062e\u0641\u0627\u0636 10\u066a \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0628\u062d\u0648\u0627\u0644\u064a 4.5 \u0631\u0637\u0644 (2 \u0643\u062c\u0645) \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 4 \u0623\u0634\u0647\u0631. \u0630\u0643\u0631\u062a \u062f\u0631\u0627\u0633\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u062f\u062a\u0647\u0627 5 \u0633\u0646\u0648\u0627\u062a \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 10 \u062c\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u064a\u0648\u0645\u064a\u064b\u0627 \u0627\u0631\u062a\u0628\u0637 \u0628\u0627\u0646\u062e\u0641\u0627\u0636 \u0628\u0646\u0633\u0628\u0629 3.7\u066a \u0641\u064a \u0643\u0645\u064a\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u062a\u062c\u0648\u064a\u0641 \u0627\u0644\u0628\u0637\u0646. \u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u0642\u062f \u062a\u0643\u0648\u0646 \u0641\u0639\u0627\u0644\u0629 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0641\u064a \u062a\u0646\u062d\u064a\u0641 \u0627\u0644\u0628\u0637\u0646<\/a> \u0648\u062a\u0642\u0644\u064a\u0644 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0636\u0627\u0631\u0629.<\/span><\/p>\n

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

5- \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645<\/span><\/h3>\n

\u062a\u0639\u062a\u0628\u0631 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0644\u0632\u064a\u0627\u062f\u0629 \u0641\u0631\u0635\u0643 \u0641\u064a \u0639\u064a\u0634 \u062d\u064a\u0627\u0629 \u0637\u0648\u064a\u0644\u0629 \u0648\u0635\u062d\u064a\u0629 \u0648\u062a\u062c\u0646\u0628 \u0627\u0644\u0623\u0645\u0631\u0627\u0636. \u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0647\u064a \u0645\u0646 \u0628\u064a\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u0645\u0630\u0647\u0644\u0629 \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629.<\/span><\/p>\n

\u0647\u0630\u0627 \u0644\u0627 \u064a\u0639\u0646\u064a \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646\u060c \u0644\u0623\u0646 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0645\u0643\u0627\u0646 \u0648\u0627\u062d\u062f \u063a\u064a\u0631 \u0645\u0645\u0643\u0646. \u0641\u064a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a\u060c \u0644\u0645 \u064a\u0643\u0646 \u0644\u0645\u062f\u0629 6 \u0623\u0633\u0627\u0628\u064a\u0639 \u0645\u0646 \u062a\u062f\u0631\u064a\u0628 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0641\u0642\u0637 \u0623\u064a \u062a\u0623\u062b\u064a\u0631 \u0645\u0644\u0645\u0648\u0633 \u0639\u0644\u0649 \u0645\u062d\u064a\u0637 \u0627\u0644\u062e\u0635\u0631 \u0623\u0648 \u0643\u0645\u064a\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u062a\u062c\u0648\u064a\u0641 \u0627\u0644\u0628\u0637\u0646. \u0633\u062a\u0639\u0645\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u062c\u0633\u0645. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0645\u062d \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 – \u0645\u062b\u0644 \u0627\u0644\u0645\u0634\u064a \u0648\u0627\u0644\u062c\u0631\u064a \u0648\u0627\u0644\u0633\u0628\u0627\u062d\u0629 – \u0628\u062a\u062e\u0641\u064a\u0636\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u0641\u064a \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646.<\/span><\/p>\n

\u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u0623\u062e\u0631\u0649 \u0623\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0645\u0646\u0639\u062a \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u062a\u0645\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646\u060c \u0645\u0645\u0627 \u064a\u0639\u0646\u064a \u0623\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0647\u0645\u0629 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0632\u0646. \u062a\u0624\u062f\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0623\u064a\u0636\u064b\u0627 \u0625\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a\u060c \u0648\u062e\u0641\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645\u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0623\u062e\u0631\u0649 \u0627\u0644\u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0628\u0637\u0646.<\/span><\/p>\n

6- \u062a\u062a\u0628\u0639 \u0645\u0627 \u062a\u062a\u0646\u0627\u0648\u0644\u0647 \u0645\u0646 \u0637\u0639\u0627\u0645<\/span><\/h3>\n

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\u0645\u0644\u062e\u0635<\/span><\/h4>\n

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\"\u0627\u0644\u0643\u0648\u062a\u0634<\/a><\/p>\n

<\/p>\n

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