{"id":557,"date":"2020-11-24T10:51:06","date_gmt":"2020-11-24T08:51:06","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=557"},"modified":"2024-02-04T16:13:44","modified_gmt":"2024-02-04T14:13:44","slug":"%d8%a3%d9%81%d8%b6%d9%84-%d9%86%d8%b8%d8%a7%d9%85-%d8%ba%d8%b0%d8%a7%d8%a6%d9%8a-%d9%84%d8%aa%d9%86%d8%b4%d9%8a%d9%81-%d8%a7%d9%84%d8%ac%d8%b3%d9%85","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%81%d8%b6%d9%84-%d9%86%d8%b8%d8%a7%d9%85-%d8%ba%d8%b0%d8%a7%d8%a6%d9%8a-%d9%84%d8%aa%d9%86%d8%b4%d9%8a%d9%81-%d8%a7%d9%84%d8%ac%d8%b3%d9%85\/","title":{"rendered":"\u0623\u0641\u0636\u0644 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0644\u062a\u0646\u0634\u064a\u0641 \u0627\u0644\u062c\u0633\u0645 \u0648\u0646\u0635\u0627\u0626\u062d \u0644\u0627\u062a\u0628\u0627\u0639\u0647"},"content":{"rendered":"

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

\u064a\u062a\u0645 \u062e\u0644\u0627\u0644 \u0641\u062a\u0631\u0629 \u062a\u0646\u0634\u064a\u0641 \u0627\u0644\u062c\u0633\u0645 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0642\u0644\u064a\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0648\u0646\u0631\u0643\u0632 \u0641\u064a\u0647 \u0628\u0627\u0644\u0623\u0633\u0627\u0633 \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u0628\u0631\u0648\u062a\u064a\u0646 \u0643\u0628\u064a\u0631\u0629\u060c \u062a\u0642\u0631\u064a\u0628\u0627 \u0645\u0646 1.5 \u0644\u06402 \u062c\u0631\u0627\u0645 \u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0643\u0644 \u0643\u064a\u0644\u0648 \u0645\u0646 \u0648\u0632\u0646\u0643\u060c \u0648\u0628\u0627\u0644\u0638\u0628\u0639 \u0645\u0639 \u0628\u0631\u0646\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u064a\u0627\u0636\u064a \u0642\u0648\u064a. \u064a\u0647\u062f\u0641 \u0647\u0630\u0627 \u0627\u0644\u0646\u0638\u0627\u0645 \u0644\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0646\u062d\u062a\u0647\u060c \u0644\u0630\u0644\u0643 \u064a\u064c\u0637\u0644\u0642 \u0639\u0644\u064a\u0647 “\u062a\u0646\u0634\u064a\u0641”.<\/p>\n

\u0646\u0632\u0651\u0644 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0627\u0644\u0622\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0627\u0633\u0628 \u0645\u0633\u062a\u0648\u0627\u0643 \u0623\u064a\u0627\u064b \u0643\u0627\u0646<\/a><\/strong>
\n \u0648\u0623\u0646\u0638\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0635\u0645\u0645\u0629 \u0644\u062a\u062d\u0642\u0642 \u0643\u0644 \u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629.<\/a><\/strong><\/p>\n

\u0623\u0641\u0636\u0644 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0644\u062a\u0646\u0634\u064a\u0641 \u0627\u0644\u062c\u0633\u0645 :<\/h2>\n

\u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0646\u0638\u0627\u0645 \u062a\u062d\u062a\u0627\u062c \u0644\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0642\u0644\u064a\u0644\u0629 \u0627\u0644\u062f\u0647\u0648\u0646<\/a> \u0645\u062b\u0644: \u0635\u062f\u0648\u0631 \u0627\u0644\u0641\u0631\u0627\u062e \u0627\u0644\u0645\u0634\u0648\u064a\u0629 \u0623\u0648 \u0627\u0644\u0645\u0633\u0644\u0648\u0642\u0629\u060c \u0627\u0644\u0628\u064a\u0636 \u062e\u0635\u0648\u0635\u0627 \u0627\u0644\u0628\u064a\u0627\u0636\u060c \u062a\u0648\u0646\u0629 \u0628\u062f\u0648\u0646 \u0632\u064a\u062a\u060c \u062c\u0628\u0646 \u0642\u0631\u064a\u0634. \u0645\u0639 \u0643\u0645\u064a\u0627\u062a \u0642\u0644\u064a\u0644\u0629 \u062c\u062f\u0627 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0641\u064a \u062d\u062f\u0648\u062f 20 – 30 \u062c\u0631\u0627\u0645 \u064a\u0648\u0645\u064a\u0627 \u062a\u0642\u0631\u064a\u0628\u0627.<\/p>\n

\u0644\u0643\u0646 \u0647\u0630\u0627 \u0627\u0644\u0646\u0638\u0627\u0645 \u064a\u064f\u0639\u062a\u0628\u0631 \u063a\u064a\u0631 \u0645\u0646\u0627\u0633\u0628 \u0644\u0627\u062a\u0651\u0628\u0627\u0639\u0647 \u0644\u0641\u062a\u0631\u0627\u062a \u0637\u0648\u064a\u0644\u0629\u060c \u0642\u062f \u064a\u062a\u0628\u0639\u0647 \u0644\u0627\u0639\u0628\u064a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0623\u0648 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0641\u064a \u0641\u062a\u0631\u0629 \u0627\u0633\u062a\u0639\u062f\u0627\u062f\u0647\u0645 \u0644\u0644\u0645\u064f\u0646\u0627\u0641\u0633\u0627\u062a\u060c \u0644\u0643\u0646 \u0644\u0627 \u064a\u0645\u0643\u0646 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0639\u0644\u064a\u0647 \u0648\u0642\u062a \u0637\u0648\u064a\u0644\u060c \u0644\u0623\u0646 \u0627\u0644\u062c\u0633 \u064a\u0641\u062a\u0642\u062f \u0628\u0639\u0636 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0641\u064a\u0647\u060c \u0645\u062b\u0644 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646\u060c \u0643\u0645\u0627 \u0623\u0646\u0647 \u0642\u0644\u064a\u0644 \u062c\u062f\u0627 \u0641\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/p>\n

\u0646\u0635\u0627\u0626\u062d \u0648\u062e\u0637\u0648\u0627\u062a \u0644\u0627\u062a\u0628\u0627\u0639 \u0623\u0641\u0636\u0644 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0644\u062a\u0646\u0634\u064a\u0641 \u0627\u0644\u062c\u0633\u0645<\/h3>\n

1- \u062e\u0630 \u0631\u0627\u062d\u0629 \u0645\u0646 \u0627\u0644\u0641\u0637\u0627\u0631:<\/h4>\n

\"\u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646<\/p>\n

\u0625\u0630\u0627 \u0644\u0645 \u062a\u0643\u0646 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062c\u0648\u0639\u060c \u0644\u0627 \u062a\u062a\u0631\u062f \u0641\u064a \u062a\u062e\u0637\u064a \u0648\u062c\u0628\u0629 \u0627\u0644\u0641\u0637\u0627\u0631 \u0648\u0634\u064f\u0631\u0628 \u0642\u0647\u0648\u062a\u0643 \u0641\u0642\u0637\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u062d\u0644\u064a\u0628 \u0644\u0647\u0627 \u0625\u0630\u0627 \u0623\u062d\u0628\u0628\u062a. \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u062e\u0644\u0627\u0644 \u0623\u064a\u0627\u0645 \u0642\u0644\u064a\u0644\u0629 \u0645\u0646 \u0627\u0644\u062a\u0632\u0627\u0645\u0647\u0627 \u0628\u0646\u0638\u0627\u0645 \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c \u0648\u0639\u0627\u0644\u064a \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u064a\u0642\u0644 \u0625\u062d\u0633\u0627\u0633\u0647\u0645 \u0628\u0627\u0644\u062c\u0648\u0639 \u0648\u0627\u0644\u0631\u063a\u0628\u0629 \u0641\u064a \u0627\u0644\u0623\u0643\u0644\u060c \u0641\u064a\u0633\u0647\u0644 \u0639\u0644\u064a\u0643 \u062a\u062e\u0637\u064a \u0648\u062c\u0628\u0629 \u062e\u0635\u0648\u0635\u0627 \u0627\u0644\u0641\u0637\u0627\u0631\u060c \u0648\u0647\u0630\u0627 \u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u0646\u0632\u0648\u0644 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u0633\u0643\u0631.<\/p>\n

2- \u062c\u0647\u0651\u0632 \u0643\u0645\u064a\u0627\u062a \u0623\u0643\u0628\u0631:<\/h4>\n

\"\u0646\u0638\u0627\u0645<\/p>\n

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

3- \u062c\u0645\u0651\u062f \u0628\u0627\u0642\u064a \u0627\u0644\u0637\u0639\u0627\u0645:<\/h4>\n

\"\u0623\u0637\u0639\u0645\u0629<\/p>\n

\u0627\u062d\u062a\u0641\u0638 \u0628\u0628\u0648\u0627\u0642\u064a \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0641\u064a \u0627\u0644\u0641\u0631\u064a\u0632\u0631\u060c \u0648\u0633\u062e\u0646\u0647\u0627 \u0623\u064a \u064a\u0648\u0645 \u0644\u064a\u0633 \u0644\u062f\u064a\u0643 \u0627\u0644\u0648\u0642\u062a \u0644\u062a\u062c\u0647\u064a\u0632 \u0623\u0643\u0644.<\/p>\n

4- \u0643\u0631\u0631 \u0648\u062c\u0628\u0627\u062a\u0643 \u0627\u0644\u0645\u0641\u0636\u0644\u0629:<\/h4>\n

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

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

5- \u0623\u0637\u0628\u0627\u0642 \u0631\u0626\u064a\u0633\u064a\u0629 \u0628\u062f\u0648\u0646 \u0637\u0647\u064a:<\/h4>\n

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

\u0644\u0627 \u062a\u0631\u064a\u062f \u0627\u0644\u0637\u0628\u062e \u0627\u0644\u064a\u0648\u0645\u061f \u0627\u063a\u0644\u064a 10 \u0628\u064a\u0636\u0627\u062a \u0648\u0627\u062d\u062a\u0641\u0638 \u0628\u0647\u0645 \u0641\u064a \u0627\u0644\u062b\u0644\u0627\u062c\u0629 \u0644\u062a\u0623\u0643\u0644 \u0645\u0646\u0647\u0645 \u0641\u064a \u0627\u0644\u063a\u0630\u0627\u0621 \u0623\u0648 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062e\u0641\u064a\u0641\u0629\u060c \u0623\u0648 \u0639\u0644\u0628\u0629 \u062a\u0648\u0646\u0629 \u0648\u0633\u0644\u0645\u0648\u0646 \u0645\u0639 \u0645\u0627\u064a\u0648\u0646\u064a\u0632 \u0633\u062a\u0643\u0648\u0646 \u0648\u062c\u0628\u0629 \u063a\u0630\u0627\u0621 \u0643\u0627\u0645\u0644\u0629\u060c \u0623\u0648 \u0627\u0644\u0633\u0631\u062f\u064a\u0646 \u0648\u0627\u0644\u0631\u0646\u062c\u0629 \u0645\u0639 \u0627\u0644\u0633\u0644\u0637\u0629.. \u0643\u0644\u0647\u0627 \u0627\u062e\u062a\u064a\u0627\u0631\u0627\u062a \u0633\u0647\u0644\u0629 \u0628\u062f\u0648\u0646 \u0637\u0647\u064a.<\/p>\n

\u0645\u0646 \u0644\u0627 \u064a\u0635\u0644\u062d \u0644\u0647 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u061f<\/h3>\n

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– \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062a\u0646\u0627\u0648\u0644 \u0623\u0646\u0633\u0648\u0644\u064a\u0646 \u0623\u0648 \u0623\u064a \u0623\u062f\u0648\u064a\u0629 \u0623\u062e\u0631\u0649 \u0644\u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a.
\n– \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062a\u0646\u0627\u0648\u0644 \u0623\u062f\u0648\u064a\u0629 \u0644\u0644\u0636\u063a\u0637.
\n– \u0625\u0630\u0627 \u0643\u0646\u062a\u0650 \u062a\u0631\u0636\u0639\u064a\u0646 \u0637\u0641\u0644\u0627.<\/p>\n

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\u062a\u0623\u0643\u062f \u0645\u0639 \u0627\u062a\u0628\u0627\u0639 \u0647\u0630\u0627 \u0627\u0644\u0646\u0638\u0627\u0645 \u064a\u062c\u0628 \u0623\u0646 \u062a\u062a\u0623\u0643\u062f \u0645\u0646 \u0634\u0631\u0628 \u0627\u0644\u0645\u0627\u0621 \u0628\u0643\u0645\u064a\u0627\u062a \u0643\u0628\u064a\u0631\u0629\u060c \u0648\u062a\u0623\u0643\u062f \u0623\u064a\u0636\u0627 \u0645\u0646 \u062d\u0635\u0648\u0644\u0643 \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u0643\u0627\u0641\u064a\u0629 \u0645\u0646 \u0627\u0644\u0645\u0644\u062d.<\/p>\n

<\/p>\n

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