{"id":5622,"date":"2021-10-25T11:32:27","date_gmt":"2021-10-25T09:32:27","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=5622"},"modified":"2022-01-24T01:14:31","modified_gmt":"2022-01-23T23:14:31","slug":"%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86-%d9%86%d8%a8%d8%a7%d8%aa%d9%8a","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86-%d9%86%d8%a8%d8%a7%d8%aa%d9%8a\/","title":{"rendered":"\u0623\u0641\u0636\u0644 \u0628\u0631\u0648\u062a\u064a\u0646 \u0646\u0628\u0627\u062a\u064a \u0645\u0646 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0628\u0623\u0646\u0648\u0627\u0639\u0647\u0627"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u0627\u0644\u0644\u062d\u0648\u0645 \u0648\u0627\u0644\u062f\u062c\u0627\u062c \u0644\u064a\u0633\u062a \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0648\u062d\u064a\u062f\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u062a\u062d\u062a\u0648\u064a \u0628\u0639\u0636 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0635\u0644 \u0625\u0644\u0649 8 \u062c\u0631\u0627\u0645\u0627\u062a \u0644\u0643\u0644 \u0643\u0648\u0628. \u0642\u062f \u064a\u0643\u0648\u0646 \u0647\u0630\u0627 \u0642\u0644\u064a\u0644\u0627 \u0645\u0642\u0627\u0631\u0646\u0629\u064b \u0628\u0635\u062f\u0631 \u0627\u0644\u062f\u062c\u0627\u062c (34 \u062c\u0631\u0627\u0645\u064b\u0627 \u0644\u0643\u0644 4 \u0623\u0648\u0646\u0635\u0627\u062a) \u0623\u0648 \u0627\u0644\u0628\u0631\u063a\u0631\u060c \u0644\u0643\u0646 \u0645\u0639 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0648\u062a\u064a\u0646 \u0646\u0628\u0627\u062a\u064a \u0645\u0646 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0623\u064a\u0636\u064b\u0627 \u0633\u062a\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 \u0648\u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0648\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a. \u0648\u064a\u0645\u0643\u0646\u0643 \u0625\u0636\u0627\u0641\u0629 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86-%d9%86%d8%a8%d8%a7%d8%aa%d9%8a-%d9%84%d9%84%d8%b1%d8%ac%d9%8a%d9%85\/\" target=\"_blank\" rel=\"noopener\">\u0628\u0631\u0648\u062a\u064a\u0646 \u0646\u0628\u0627\u062a\u064a \u0644\u0644\u0631\u062c\u064a\u0645<\/a> \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u0646\u0627\u0648\u0644 \u0647\u0630\u0647 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%86%d8%b3%d8%a8%d8%a9-%d8%a7%d9%84%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86-%d9%81%d9%8a-%d8%a7%d9%84%d8%ae%d8%b6%d8%b1%d9%88%d8%a7%d8%aa\/\" target=\"_blank\" rel=\"noopener\">\u0646\u0633\u0628\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a<\/a> \u0644\u064a\u0633\u062a \u0642\u0644\u064a\u0644\u0629 \u0628\u0627\u0644\u0646\u0638\u0631 \u0625\u0644\u0649 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0628\u0647\u0627 \u0623\u064a\u0636\u0627\u060c \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u0645\u0635\u0627\u062f\u0631 \u0644\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0628\u0623\u0633\u0639\u0627\u0631 \u0645\u0639\u0642\u0648\u0644\u0629 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0648\u0644\u062d\u0645 \u0627\u0644\u0628\u0642\u0631\u060c \u0648\u0644\u0643\u0646\u0647\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0623\u0643\u062b\u0631 \u0635\u062d\u0629 \u0623\u064a\u0636\u064b\u0627: \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0633\u062a\u0647\u0644\u0643\u0648\u0646 \u0643\u0645\u064a\u0627\u062a \u0628\u0631\u0648\u062a\u064a\u0646 \u0646\u0628\u0627\u062a\u064a \u0623\u0643\u0628\u0631 \u064a\u0643\u0648\u0646\u0648\u0646 \u0623\u0642\u0644 \u0639\u0631\u0636\u0629 \u0644\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0639 2\u060c \u0648\u0641\u0642\u064b\u0627 \u0644\u062f\u0631\u0627\u0633\u0629 \u0646\u064f\u0634\u0631\u062a \u0641\u064a \u0628\u0631\u064a\u0637\u0627\u0646\u064a\u0627 \u0645\u062c\u0644\u0629 \u0627\u0644\u062a\u063a\u0630\u064a\u0629.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643\u060c \u0648\u062c\u062f\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0629 \u0623\u0646 \u0627\u0633\u062a\u0628\u062f\u0627\u0644 \u062d\u0648\u0627\u0644\u064a 5 \u062c\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u064a \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0646\u0628\u0627\u062a\u064a \u064a\u0648\u0645\u064a\u064b\u0627 \u0645\u0646 \u0634\u0623\u0646\u0647 \u0623\u0646 \u064a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a \u0628\u0646\u0633\u0628\u0629 \u0645\u0630\u0647\u0644\u0629 \u062a\u0628\u0644\u063a 18 %. \u0643\u0645\u0627 \u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u0623\u062e\u0631\u0649 \u0641\u064a \u0645\u062c\u0644\u0629 Nutrients \u0623\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0646\u0628\u0627\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0645\u062a\u0628\u0639\u0648 \u0627\u0644\u062d\u0645\u064a\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0634\u0628\u0639 \u0648\u0623\u0642\u0644 \u062c\u0648\u0639\u064b\u0627 \u0645\u0646 \u0646\u0641\u0633 \u0627\u0644\u0643\u0645\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u064a. \u0648\u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0646 \u0645\u062a\u0628\u0639\u064a <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%86%d9%88%d8%a7%d8%b9-%d8%a7%d9%84%d8%a7%d9%86%d8%b8%d9%85%d8%a9-%d8%a7%d9%84%d8%ba%d8%b0%d8%a7%d8%a6%d9%8a%d8%a9-%d8%a7%d9%84%d9%86%d8%a8%d8%a7%d8%aa%d9%8a%d8%a9\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0623\u0646\u0638\u0645\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629<\/a> \u0648\u062a\u0628\u062d\u062b \u0639\u0646 <a href=\"https:\/\/bit.ly\/3qMKLeU\">\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a<\/a> \u063a\u0646\u064a \u0628\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u0645\u063a\u0630\u064a\u0629 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0646\u0628\u0627\u062a\u064a \u0633\u062a\u062c\u062f \u0623\u0646\u0638\u0645\u0629 \u0646\u0628\u0627\u062a\u064a\u0629 \u0641\u064a <a href=\"https:\/\/bit.ly\/3qMKLeU\">\u0627\u0644\u0643\u0648\u062a\u0634<\/a> \u062a\u0648\u0641\u0631 \u0644\u0643 \u0646\u0638\u0627\u0645\u0627 \u0643\u0627\u0645\u0644\u0627 \u0645\u0646 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0648\u062c\u0628\u0627\u062a \u064a\u0648\u0645\u0643 \u0628\u0645\u0642\u0627\u062f\u064a\u0631\u0647\u0627 \u0648\u0637\u0631\u064a\u0642\u0629 \u062a\u062d\u0636\u064a\u0631\u0647\u0627.<\/span><\/p>\n<p><em><strong>\u0645\u0635\u0627\u062f\u0631 \u0628\u0631\u0648\u062a\u064a\u0646 \u0646\u0628\u0627\u062a\u064a \u0645\u062a\u0646\u0648\u0639\u0629:<\/strong><\/em><\/p>\n<ul>\n<li><em><strong>\u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a.<\/strong><\/em><\/li>\n<li><em><strong>\u0627\u0644\u0643\u064a\u0646\u0648\u0627.<\/strong><\/em><\/li>\n<li><em><strong>\u0627\u0644\u062c\u0631\u062c\u064a\u0631.<\/strong><\/em><\/li>\n<li><em><strong>\u0627\u0644\u062e\u0631\u0634\u0648\u0641.<\/strong><\/em><\/li>\n<li><em><strong>\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a.<\/strong><\/em><\/li>\n<li><em><strong>\u0628\u0630\u0648\u0631 \u0627\u0644\u0642\u0631\u0639.<\/strong><\/em><\/li>\n<li><em><strong>\u0627\u0644\u062a\u0648\u0641\u0648.<\/strong><\/em><\/li>\n<li><em><strong>\u0627\u0644\u0635\u0648\u064a\u0627.<\/strong><\/em><\/li>\n<\/ul>\n<h2><span style=\"font-weight: 400;\">\u062e\u0636\u0631\u0648\u0627\u062a \u0628\u0647\u0627 \u0646\u0633\u0628\u0629 \u0628\u0631\u0648\u062a\u064a\u0646 \u0646\u0628\u0627\u062a\u064a \u0643\u0628\u064a\u0631\u0629\u00a0<\/span><\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-5628 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621-\u0628\u0631\u0648\u062a\u064a\u0646-\u0646\u0628\u0627\u062a\u064a.jpg\" alt=\"\u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621 \u0628\u0631\u0648\u062a\u064a\u0646 \u0646\u0628\u0627\u062a\u064a\" width=\"640\" height=\"468\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621-\u0628\u0631\u0648\u062a\u064a\u0646-\u0646\u0628\u0627\u062a\u064a.jpg 640w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621-\u0628\u0631\u0648\u062a\u064a\u0646-\u0646\u0628\u0627\u062a\u064a-300x219.jpg 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/p>\n<h3><span style=\"font-weight: 400;\">1 &#8211; \u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621 \u062e\u0636\u0631\u0627\u0621<\/span><\/h3>\n<p><strong>\u0643\u0645\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0643\u0648\u0628 \u0627\u0644\u0648\u0627\u062d\u062f (\u0645\u062c\u0645\u062f \u062b\u0645 \u0645\u0637\u0628\u0648\u062e): 8.24 \u062c\u0631\u0627\u0645<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0647\u064a \u0645\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d8%ba%d9%86%d9%89-%d9%85%d8%b5%d8%a7%d8%af%d8%b1-%d8%a7%d9%84%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86-%d8%a7%d9%84%d9%86%d8%a8%d8%a7%d8%aa%d9%8a\/\" target=\"_blank\" rel=\"noopener\">\u0623\u063a\u0646\u064a \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0646\u0628\u0627\u062a\u064a<\/a>\u060c \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621 \u0645\u0646 \u0627\u0644\u0646\u0627\u062d\u064a\u0629 \u0627\u0644\u0641\u0646\u064a\u0629 \u062c\u0632\u0621 \u0645\u0646 \u0639\u0627\u0626\u0644\u0629 \u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a\u060c \u0625\u0644\u0627 \u0623\u0646 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u064a\u0623\u0643\u0644\u0648\u0646\u0647\u0627 \u0643\u0645\u0627 \u064a\u0641\u0639\u0644\u0648\u0646 \u0645\u0639 \u0627\u0644\u062e\u0636\u0627\u0631 \u0627\u0644\u0623\u062e\u0631\u0649 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646: \u0645\u0637\u0628\u0648\u062e\u0629 \u0628\u0627\u0644\u0628\u062e\u0627\u0631 \u0645\u0639 \u0627\u0644\u062c\u0632\u0631\u060c \u0623\u0648 \u062a\u064f\u0636\u0627\u0641 \u0641\u064a \u0623\u0631\u0632 \u0645\u0642\u0644\u064a \u0628\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a\u060c \u0623\u0648 \u062a\u064f\u0636\u0627\u0641 \u0625\u0644\u0649 \u0641\u0637\u064a\u0631\u0629 \u0627\u0644\u062f\u062c\u0627\u062c.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0644\u0646 \u062a\u0639\u0645\u0644 \u0647\u0630\u0647 \u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621 \u0627\u0644\u062e\u0636\u0631\u0627\u0621 \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a\u0643 \u0628\u0623\u0643\u062b\u0631 \u0645\u0646 \u062b\u0645\u0627\u0646\u064a\u0629 \u062c\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u062d\u0633\u0628\u060c \u0628\u0644 \u0633\u062a\u0648\u0641\u0631 \u0623\u064a\u0636\u064b\u0627 \u0633\u0628\u0639\u0629 \u062c\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0645\u0634\u0628\u0639\u0629 &#8211; \u0643\u0644 \u0630\u0644\u0643 \u0645\u0642\u0627\u0628\u0644 125 \u0633\u0639\u0631\u064b\u0627 \u062d\u0631\u0627\u0631\u064a\u064b\u0627 \u0641\u0642\u0637. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u062e\u0636\u0627\u0631 \u063a\u064a\u0631 \u0627\u0644\u0646\u0634\u0648\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621 \u0625\u0644\u0649 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0628\u0648\u0635\u0627\u062a \u0645\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">2- \u0627\u0644\u0628\u0637\u0627\u0637\u0633\u00a0<\/span><\/h3>\n<p><strong>\u0643\u0645\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u062d\u0628\u0629 \u0628\u0637\u0627\u0637\u0633 \u0643\u0628\u064a\u0631\u0629 \u0645\u0639 \u0642\u0634\u0631\u062a\u0647\u0627 (\u0645\u062e\u0628\u0648\u0632\u0629): 7.86 \u062c\u0631\u0627\u0645<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u062a\u0648\u0641\u0631 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0628\u0642\u0634\u0631\u062a\u0647\u0627 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 8 \u062c\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0628\u0637\u064a\u0626\u0629 \u0627\u0644\u0647\u0636\u0645 \u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0639\u0636\u0644\u0627\u062a\u0643 \u0639\u0644\u0649 \u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u0628\u0646\u0627\u0621 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0639\u062f \u062a\u0645\u0631\u064a\u0646 \u0645\u0643\u062b\u0641. \u062c\u0631\u0628 \u0648\u0635\u0641\u0627\u062a \u062f\u0627\u064a\u062a \u0628\u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0645\u062b\u0644 \u062a\u0642\u062f\u064a\u0645 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0627\u0644\u0645\u062e\u0628\u0648\u0632\u0629 \u0645\u0639 \u0631\u0634 \u062c\u0628\u0646 \u0627\u0644\u0634\u064a\u062f\u0631\u060c \u0648\u0642\u0637\u0639\u0629 \u0645\u0646 \u0627\u0644\u0644\u0628\u0646 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a\u060c \u0648\u0628\u0639\u0636 \u0627\u0644\u0628\u0635\u0644 \u0627\u0644\u0623\u062e\u0636\u0631 \u0627\u0644\u0645\u0641\u0631\u0648\u0645\u060c \u0648\u0631\u0634 \u0627\u0644\u0645\u0644\u062d \u0648\u0627\u0644\u0641\u0644\u0641\u0644.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">3- \u0627\u0644\u0643\u0631\u0646\u0628 \u0627\u0644\u062e\u0636\u0631<\/span><\/h3>\n<p><strong>\u0643\u0645\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0643\u0648\u0628 \u0627\u0644\u0648\u0627\u062d\u062f: 5.15 \u062c\u0631\u0627\u0645<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u062a\u0639\u062a\u0628\u0631 \u062e\u0636\u0627\u0631 \u0627\u0644\u0643\u0631\u0646\u0628 \u0623\u064a\u0636\u064b\u0627 \u0645\u0635\u062f\u0631\u064b\u0627 \u0631\u0627\u0626\u0639\u064b\u0627 \u0644\u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643 (\u062a\u0642\u062f\u0645 \u0645\u0627 \u064a\u0635\u0644 \u0625\u0644\u0649 75 \u0628\u0627\u0644\u0645\u0627\u0626\u0629 \u0645\u0646 \u0627\u0644\u0645\u062f\u062e\u0648\u0644 \u0627\u0644\u064a\u0648\u0645\u064a \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647). \u064a\u0633\u0627\u0639\u062f \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 \u0641\u064a \u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0633\u064a\u0631\u0648\u062a\u0648\u0646\u064a\u0646\u060c \u0648\u0647\u0648 \u0646\u0627\u0642\u0644 \u0639\u0635\u0628\u064a \u064a\u062c\u0639\u0644\u0646\u0627 \u0633\u0639\u062f\u0627\u0621\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0623\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0648\u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u064a\u0642\u0638\u0629.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-5631 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0633\u0628\u0627\u0646\u062e-\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646-\u0627\u0644\u0646\u0628\u0627\u062a\u064a.jpg\" alt=\"\u0633\u0628\u0627\u0646\u062e \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\" width=\"640\" height=\"468\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0633\u0628\u0627\u0646\u062e-\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646-\u0627\u0644\u0646\u0628\u0627\u062a\u064a.jpg 640w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0633\u0628\u0627\u0646\u062e-\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646-\u0627\u0644\u0646\u0628\u0627\u062a\u064a-300x219.jpg 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/p>\n<h3><span style=\"font-weight: 400;\">4- \u0627\u0644\u0633\u0628\u0627\u0646\u062e<\/span><\/h3>\n<p><strong>\u0643\u0645\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0643\u0648\u0628 \u0627\u0644\u0648\u0627\u062d\u062f (\u0645\u0637\u0628\u0648\u062e): 5.35 \u062c\u0631\u0627\u0645<br \/>\n\u0643\u0645\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0643\u0648\u0628 \u0627\u0644\u0648\u0627\u062d\u062f (\u0646\u064a\u0621): 0.86 \u062c\u0631\u0627\u0645<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0622\u0646 \u0646\u0639\u0631\u0641 \u0644\u0645\u0627\u0630\u0627 \u0643\u0627\u0646 \u0644\u062f\u0649 \u0628\u0648\u0628\u0627\u064a \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0643\u0628\u064a\u0631\u0629! \u0627\u0644\u0633\u0628\u0627\u0646\u062e \u0627\u0644\u0635\u063a\u064a\u0631 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u0628\u0631\u0648\u062a\u064a\u0646 \u0646\u0628\u0627\u062a\u064a \u0643\u0628\u064a\u0631\u0629. \u0646\u0648\u0635\u064a \u0628\u062a\u0646\u0627\u0648\u0644\u0647 \u0645\u0642\u0644\u064a\u064b\u0627 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0643\u062b\u0631 \u0641\u0648\u0627\u0626\u062f \u0642\u0645\u0639 \u0627\u0644\u062c\u0648\u0639: \u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0643\u0648\u0628\u064b\u0627 \u0648\u0627\u062d\u062f\u064b\u0627 \u0645\u0646 \u0627\u0644\u0633\u0628\u0627\u0646\u062e \u0627\u0644\u0645\u0637\u0628\u0648\u062e \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0623\u0643\u062b\u0631 \u0645\u0646 \u062e\u0645\u0633\u0629 \u062c\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0641\u0625\u0646 \u0646\u0641\u0633 \u0643\u0648\u0628 \u0627\u0644\u0633\u0628\u0627\u0646\u062e \u0627\u0644\u0646\u064a\u0621 \u0644\u0627 \u064a\u0635\u0644 \u0625\u0644\u0649 \u0648\u0627\u062d\u062f.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">5- \u062d\u0628\u0648\u0628 \u0627\u0644\u0630\u0631\u0629<\/span><\/h3>\n<p><strong>\u0643\u0645\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0643\u0648\u0628 \u0627\u0644\u0648\u0627\u062d\u062f: 4.21 \u062c\u0631\u0627\u0645<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0647\u0630\u0647 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u062d\u0644\u0648\u0629 \u0645\u0644\u064a\u0626\u0629 \u0623\u064a\u0636\u064b\u0627 \u0628\u0643\u0645\u064a\u0629 \u0645\u062a\u0633\u0627\u0648\u064a\u0629 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641. \u0627\u0644\u0645\u0634\u0643\u0644\u0629 \u0627\u0644\u0648\u062d\u064a\u062f\u0629 \u0647\u064a \u0623\u0646\u0647\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0639\u0644\u0649 \u0645\u0646 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649\u060c \u062d\u064a\u062b \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 134 \u0633\u0639\u0631\u064b\u0627 \u062d\u0631\u0627\u0631\u064a\u064b\u0627. \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0633\u0648\u0641 \u062a\u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u0627\u0631\u0628 \u0627\u0644\u062c\u0630\u0648\u0631 \u0627\u0644\u062d\u0631\u0629! \u0627\u0644\u0630\u0631\u0629 \u0627\u0644\u0635\u0641\u0631\u0627\u0621 \u0627\u0644\u062d\u0644\u0648\u0629 \u0645\u0644\u064a\u0626\u0629 \u0628\u0627\u0644\u0644\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0632\u064a\u0627\u0643\u0633\u0627\u0646\u062b\u064a\u0646 &#8211; \u0648\u0647\u0645\u0627 \u0645\u0627\u062f\u062a\u0627\u0646 \u0643\u064a\u0645\u064a\u0627\u0626\u064a\u062a\u0627\u0646 \u0646\u0628\u0627\u062a\u064a\u062a\u0627\u0646 \u062a\u0639\u0645\u0644\u0627\u0646 \u062c\u0646\u0628\u064b\u0627 \u0625\u0644\u0649 \u062c\u0646\u0628 \u0644\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0631\u0624\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">6- \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629<\/span><\/h3>\n<p><strong>\u0643\u0645\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0643\u0648\u0628 \u0627\u0644\u0648\u0627\u062d\u062f (\u0645\u062e\u0628\u0648\u0632 \u0628\u0627\u0644\u062c\u0644\u062f): 4.02 \u062c\u0631\u0627\u0645<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0628\u0637\u0627\u0637\u0627 \u062d\u0644\u0648\u0629\u061f \u0623\u0634\u0628\u0647 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062d\u0644\u0648! \u0623\u0636\u0641\u0647\u0627 \u0627\u0644\u062f\u0631\u0646\u0629 \u0643\u0637\u0628\u0642 \u062c\u0627\u0646\u0628\u064a \u0644\u0648\u062c\u0628\u0629 \u0635\u062f\u0648\u0631 \u0627\u0644\u062f\u062c\u0627\u062c \u0627\u0644\u0646\u0645\u0648\u0630\u062c\u064a\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u062f\u064a\u0643 \u0623\u0643\u062b\u0631 \u0648\u0633\u062a\u062c\u0646\u064a \u0623\u064a\u0636\u064b\u0627 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0643\u0627\u0631\u0648\u062a\u064a\u0646\u0627\u062a: \u0645\u0631\u0643\u0628\u0627\u062a \u0645\u0643\u0627\u0641\u062d\u0629 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u062a\u064a \u062a\u0645\u0646\u062d\u0643 \u0628\u0634\u0631\u0629 \u0645\u062a\u0648\u0647\u062c\u0629.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">7- \u0627\u0644\u0645\u0634\u0631\u0648\u0645 \u0623\u0648 \u0627\u0644\u0641\u0637\u0631<\/span><\/h3>\n<p><strong>\u0643\u0645\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0643\u0648\u0628 \u0627\u0644\u0648\u0627\u062d\u062f (\u0628\u0648\u0631\u062a\u0627\u0628\u064a\u0644\u0627 \u060c \u0645\u0634\u0648\u064a): 3.97 \u062c\u0631\u0627\u0645<br \/>\n\u0643\u0645\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0643\u0648\u0628 \u0627\u0644\u0648\u0627\u062d\u062f (\u0634\u064a\u062a\u0627\u0643\u064a- \u0645\u0642\u0644\u064a): 3.35 \u062c\u0631\u0627\u0645<br \/>\n\u0643\u0645\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0643\u0648\u0628 \u0627\u0644\u0648\u0627\u062d\u062f (\u0623\u0628\u064a\u0636- \u0645\u0633\u0644\u0648\u0642): 3.39 \u062c\u0631\u0627\u0645<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u064a\u0639\u062a\u0628\u0631 \u0627\u0644\u0641\u0637\u0631 \u0645\u0641\u0636\u0644\u064b\u0627 \u0644\u0644\u0646\u0628\u0627\u062a\u064a\u064a\u0646 \u0628\u0641\u0636\u0644 \u0646\u0643\u0647\u0629 \u0623\u0648\u0645\u0627\u0645\u064a \u063a\u064a\u0631 \u0627\u0644\u0644\u0637\u064a\u0641\u0629 \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u0627\u0644\u0644\u062d\u0648\u0645 \u0648\u0627\u0644\u062c\u0628\u0646. \u0644\u0627 \u062a\u0642\u062f\u0645 \u0647\u0630\u0647 \u0627\u0644\u0641\u0637\u0631\u064a\u0627\u062a \u062d\u0635\u0629 \u062c\u064a\u062f\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u062d\u0633\u0628\u060c \u0628\u0644 \u0625\u0646\u0647\u0627 \u0623\u064a\u0636\u064b\u0627 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0642\u0644\u064a\u0644\u0629 \u063a\u064a\u0631 \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u064a\u0629 \u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f &#8211; \u0648\u0647\u0648 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u064a\u0639\u0632\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u0629 \u0648\u0636\u0631\u0648\u0631\u064a \u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-3183 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/728x90Grey02.png\" alt=\"\u0648\u062c\u0628\u0627\u062a \u0635\u062d\u064a\u0629\" width=\"728\" height=\"90\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/728x90Grey02.png 728w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/728x90Grey02-300x37.png 300w\" sizes=\"(max-width: 728px) 100vw, 728px\" \/><\/a><\/p>\n<h3><span style=\"font-weight: 400;\">8- \u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a<\/span><\/h3>\n<p><strong>\u0643\u0645\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0643\u0648\u0628 \u0627\u0644\u0648\u0627\u062d\u062f: 3.7 \u062c\u0631\u0627\u0645<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u064a\u062d\u062a\u0648\u064a \u0647\u0630\u0627 \u0627\u0644\u0646\u0628\u0627\u062a \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u0628\u0631\u0648\u062a\u064a\u0646 \u0646\u0628\u0627\u062a\u064a \u0643\u0628\u064a\u0631\u0629. \u0627\u0637\u0647\u064a\u0647\u0627 \u0639\u0644\u0649 \u0627\u0644\u0628\u062e\u0627\u0631 (\u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u0639\u0638\u0645 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u0641\u064a \u0627\u0644\u0645\u0627\u0621!). \u062b\u0628\u062a \u0633\u0631\u064a\u0631\u064a\u064b\u0627 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a \u0627\u0644\u0645\u0637\u0647\u0648 \u200b\u200b\u0639\u0644\u0649 \u0627\u0644\u0628\u062e\u0627\u0631 \u0639\u062f\u0629 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u064a\u062e\u0641\u0636 \u0645\u0639\u062f\u0644\u0627\u062a \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0633\u0631\u0637\u0627\u0646 \u0627\u0644\u062b\u062f\u064a \u0648\u0627\u0644\u0631\u0626\u0629 \u0648\u0627\u0644\u062c\u0644\u062f &#8211; \u0648\u0647\u0630\u0627 \u0647\u0648 \u0627\u0644\u0633\u0628\u0628 \u0641\u064a \u0623\u0646\u0647 \u0623\u062d\u062f \u0623\u0641\u0636\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0644\u0644\u0646\u0633\u0627\u0621!<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-5629 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0628\u0646\u062c\u0631-\u0628\u0631\u0648\u062a\u064a\u0646-\u0646\u0628\u0627\u062a\u064a.jpg\" alt=\"\u0628\u0646\u062c\u0631 \u0628\u0631\u0648\u062a\u064a\u0646 \u0646\u0628\u0627\u062a\u064a\" width=\"640\" height=\"468\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0628\u0646\u062c\u0631-\u0628\u0631\u0648\u062a\u064a\u0646-\u0646\u0628\u0627\u062a\u064a.jpg 640w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0628\u0646\u062c\u0631-\u0628\u0631\u0648\u062a\u064a\u0646-\u0646\u0628\u0627\u062a\u064a-300x219.jpg 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/p>\n<h3><span style=\"font-weight: 400;\">9- \u0628\u0646\u062c\u0631 \u0627\u0644\u062e\u0636\u0631<\/span><\/h3>\n<p><strong>\u0643\u0645\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0643\u0648\u0628 \u0627\u0644\u0648\u0627\u062d\u062f (\u0645\u0642\u0644\u064a): 3.70 \u062c\u0631\u0627\u0645<br \/>\n\u0643\u0645\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0643\u0648\u0628 \u0627\u0644\u0648\u0627\u062d\u062f (\u0646\u064a\u0621): 0.84 \u062c\u0631\u0627\u0645<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u062a\u0648\u062c\u062f \u0639\u0627\u062f\u0629 \u0641\u064a \u0627\u0644\u062e\u0636\u0631 \u0627\u0644\u0645\u062e\u062a\u0644\u0637\u0629\u060c \u0627\u0628\u062d\u062b \u0639\u0646 \u062d\u0632\u0645\u0629 \u0645\u0646 \u062e\u0636\u0627\u0631 \u0627\u0644\u0628\u0646\u062c\u0631 \u0644\u062c\u0646\u064a \u062e\u0635\u0627\u0626\u0635\u0647\u0627 \u0627\u0644\u0645\u0634\u0628\u0639\u0629. \u0643\u0648\u0628 \u0645\u0642\u0644\u064a \u0645\u0646 \u0627\u0644\u0623\u0648\u0631\u0627\u0642 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0633\u064a\u062e\u062f\u0645 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 \u0623\u0631\u0628\u0639\u0629 \u062c\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u0623\u0631\u0628\u0639\u0629 \u062c\u0631\u0627\u0645\u0627\u062a \u0625\u0636\u0627\u0641\u064a\u0629 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u062a\u064a \u062a\u0645\u0644\u0623 \u0627\u0644\u0628\u0637\u0646.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">10- \u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648<\/span><\/h3>\n<p><strong>\u0643\u0645\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0643\u0648\u0628 \u0627\u0644\u0648\u0627\u062d\u062f (\u0645\u0643\u0639\u0628\u0627\u062a): 3.00 \u062c\u0631\u0627\u0645<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u062c\u0631\u0627\u0645\u0627\u062a \u0627\u0644\u062b\u0644\u0627\u062b\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0633\u064a\u062a\u0639\u064a\u0646 \u0639\u0644\u064a\u0643 \u0623\u064a\u0636\u064b\u0627 \u062a\u0642\u0644\u064a\u0644 240 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0630\u0644\u0643 \u060c \u0641\u0625\u0646 \u062d\u062c\u0645 \u0627\u0644\u062d\u0635\u0629 \u0627\u0644\u0623\u0643\u062b\u0631 \u0645\u0646\u0637\u0642\u064a\u0629 \u0647\u0648 \u00bd \u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648\u060c \u0648\u0627\u0644\u062a\u064a \u0633\u062a\u0638\u0644 \u062a\u0639\u0637\u064a\u0643 2 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646. \u0642\u0645 \u0628\u062a\u0642\u0637\u064a\u0639 \u0628\u0639\u0636 \u0647\u0630\u0647 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u062a\u0642\u062f\u064a\u0645\u0647\u0627 \u0639\u0644\u0649 \u0634\u0631\u064a\u062d\u0629 \u0645\u0646 \u062e\u0628\u0632 \u0627\u0644\u062d\u0628\u0648\u0628\u060c \u0623\u0648 \u0639\u0644\u0649 \u0633\u0644\u0637\u0629 \u062c\u0627\u0646\u0628\u064a\u0629\u060c \u0623\u0648 \u0642\u0645 \u0628\u0625\u0636\u0627\u0641\u062a\u0647\u0627 \u0641\u064a \u0639\u0635\u064a\u0631!<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">11- \u0627\u0644\u0642\u0631\u0646\u0628\u064a\u0637<\/span><\/h3>\n<p><strong>\u0643\u0645\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0643\u0648\u0628 \u0627\u0644\u0648\u0627\u062d\u062f: 2.28 \u062c\u0631\u0627\u0645<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u062e\u062a\u0631\u0647\u0627 \u0644\u0635\u0646\u0639 \u0642\u0634\u0631\u0629 \u0628\u064a\u062a\u0632\u0627 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-5632 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0643\u0648\u0633\u0629.jpg\" alt=\"\u0643\u0648\u0633\u0629\" width=\"640\" height=\"468\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0643\u0648\u0633\u0629.jpg 640w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0643\u0648\u0633\u0629-300x219.jpg 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/p>\n<h3><span style=\"font-weight: 400;\">12- \u0627\u0644\u0643\u0648\u0633\u0629<\/span><\/h3>\n<p><strong>\u0643\u0645\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0643\u0648\u0628 \u0627\u0644\u0648\u0627\u062d\u062f \u0645\u0642\u0637\u0639 \u0625\u0644\u0649 \u0634\u0631\u0627\u0626\u062d (\u0645\u0637\u0628\u0648\u062e\u0629): 2.05 \u062c\u0631\u0627\u0645<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0642\u062f \u062a\u0643\u0648\u0646 \u0645\u0646\u062e\u0641\u0636\u0629\u060c \u0644\u0643\u0646 \u062a\u0646\u0627\u0648\u0644 \u062c\u0631\u0627\u0645\u064a\u0646 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0642\u0627\u0628\u0644 27 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u0642\u0637 \u06482 \u062c\u0631\u0627\u0645 \u0625\u0636\u0627\u0641\u064a \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0644\u064a\u0633 \u0633\u064a\u0626\u064b\u0627 \u0644\u0644\u063a\u0627\u064a\u0629 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0643\u0648\u0633\u0629. \u0627\u0642\u0644\u064a\u0647\u0627 \u0641\u064a \u0628\u0639\u0636 \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0637\u0628\u0642 \u062c\u0627\u0646\u0628\u064a\u060c \u0623\u0648 \u0636\u0639 \u0645\u0643\u0639\u0628\u0627\u062a \u0645\u0646 \u0627\u0644\u0643\u0648\u0633\u0627 \u0641\u064a \u0625\u062d\u062f\u0649 \u0648\u0635\u0641\u0627\u062a \u0627\u0644\u0634\u0648\u0631\u0628\u0629.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">13-\u00a0 \u0627\u0644\u0643\u0631\u0646\u0628<\/span><\/h3>\n<p><strong>\u0643\u0645\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0643\u0648\u0628 \u0627\u0644\u0648\u0627\u062d\u062f (\u0645\u0637\u0628\u0648\u062e): 2.47 \u062c\u0631\u0627\u0645<br \/>\n\u0643\u0645\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0643\u0648\u0628 \u0627\u0644\u0648\u0627\u062d\u062f (\u0646\u064a\u0621): 0.68 \u062c\u0631\u0627\u0645<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0644\u0632\u064a\u0627\u062f\u0629 \u0642\u0648\u062a\u0643 \u0641\u064a \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0646\u0648\u0635\u064a \u0628\u0625\u0636\u0627\u0641\u0629 \u0628\u0639\u0636 \u0627\u0644\u062d\u0645\u0635 \u0625\u0644\u0649 \u0633\u0644\u0637\u0629 \u0627\u0644\u0643\u0631\u0646\u0628 \u0627\u0644\u062a\u0627\u0644\u064a\u0629.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">14- \u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u0623\u062d\u0645\u0631<\/span><\/h3>\n<p><strong>\u0643\u0645\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0643\u0648\u0628 \u0627\u0644\u0648\u0627\u062d\u062f \u0645\u0642\u0637\u0639 (\u0646\u064a\u0621): 1.48 \u062c\u0631\u0627\u0645<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u062d\u0644\u0648 \u0644\u0646 \u064a\u0632\u064a\u062f \u0628\u0634\u0643\u0644 \u0645\u0628\u0627\u0634\u0631 \u0645\u0646 \u0643\u062a\u0644\u0629 \u0639\u0636\u0644\u0627\u062a\u0643 \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0625\u0644\u0627 \u0623\u0646 \u0627\u0644\u062e\u0636\u0627\u0631 \u0627\u0644\u063a\u0646\u064a \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0625\u064a\u0642\u0627\u0641 \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u0627\u0644\u0630\u064a \u064a\u062a\u0633\u0628\u0628 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-5630 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0627\u0644\u062c\u0632\u0631-\u0628\u0631\u0648\u062a\u064a\u0646-\u0646\u0628\u0627\u062a\u064a.jpg\" alt=\"\u0627\u0644\u062c\u0632\u0631 \u0628\u0631\u0648\u062a\u064a\u0646 \u0646\u0628\u0627\u062a\u064a\" width=\"640\" height=\"468\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0627\u0644\u062c\u0632\u0631-\u0628\u0631\u0648\u062a\u064a\u0646-\u0646\u0628\u0627\u062a\u064a.jpg 640w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0627\u0644\u062c\u0632\u0631-\u0628\u0631\u0648\u062a\u064a\u0646-\u0646\u0628\u0627\u062a\u064a-300x219.jpg 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/p>\n<h3><span style=\"font-weight: 400;\">15- \u0627\u0644\u062c\u0632\u0631<\/span><\/h3>\n<p><strong>\u0643\u0645\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0643\u0648\u0628 \u0627\u0644\u0648\u0627\u062d\u062f \u0645\u0642\u0637\u0639 (\u0646\u064a\u0621 \u0623\u0648 \u0645\u0633\u0644\u0648\u0642): 1.19 \u062c\u0631\u0627\u0645<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u062a\u0646\u0627\u0648\u0644 \u0647\u0630\u0647 \u0627\u0644\u062e\u0636\u0627\u0631 \u0627\u0644\u0646\u064a\u0626\u0629 \u0623\u0648 \u0627\u0644\u0645\u0637\u0628\u0648\u062e\u0629 \u0639\u0644\u0649 \u0627\u0644\u0628\u062e\u0627\u0631 \u0633\u064a\u0648\u0641\u0631 \u062c\u0631\u0639\u0629 \u0635\u062d\u064a\u0629 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0623 \u0627\u0644\u0645\u0636\u0627\u062f \u0644\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">16- \u0627\u0644\u0628\u0627\u0630\u0646\u062c\u0627\u0646<\/span><\/h3>\n<p><strong>\u0643\u0645\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0643\u0648\u0628 \u0627\u0644\u0648\u0627\u062d\u062f: 0.82 \u062c\u0631\u0627\u0645<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0627\u0630\u0646\u062c\u0627\u0646 \u0644\u0646 \u064a\u062a\u0645 \u0625\u062f\u0631\u0627\u062c\u0647 \u0643\u0648\u0627\u062d\u062f \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0645\u0646 \u0627\u0644\u0631\u062c\u0627\u0644 \u0627\u0644\u0623\u0643\u062b\u0631 \u0644\u064a\u0627\u0642\u0629 \u0641\u064a \u0627\u0644\u0639\u0627\u0644\u0645 \u0644\u0623\u0646\u0647 \u0645\u0646\u062e\u0641\u0636 \u0646\u0633\u0628\u064a\u064b\u0627 \u0641\u064a \u0646\u0633\u0628\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0625\u0644\u0627 \u0623\u0646\u0647 \u0644\u0627 \u064a\u0632\u0627\u0644 \u0625\u0636\u0627\u0641\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a. \u0627\u0644\u0646\u0628\u0627\u062a \u0627\u0644\u0623\u0631\u062c\u0648\u0627\u0646\u064a \u0645\u0644\u064a\u0621 \u0628\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u0642\u0648\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u0645\u0649 \u0627\u0644\u0623\u0646\u062b\u0648\u0633\u064a\u0627\u0646\u064a\u0646 \u0648\u0627\u0644\u062a\u064a \u062a\u0648\u0641\u0631 \u0641\u0648\u0627\u0626\u062f \u0623\u0639\u0635\u0627\u0628 \u0645\u062b\u0644 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0630\u0627\u0643\u0631\u0629 \u0642\u0635\u064a\u0631\u0629 \u0627\u0644\u0645\u062f\u0649.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">\u0645\u0644\u062e\u0635<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">\u064a\u062a\u0637\u0644\u0628 \u0627\u0644\u062a\u062d\u0648\u0644 \u0644\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u0646\u0628\u0627\u062a\u064a \u0628\u0639\u0636 \u0627\u0644\u062a\u062e\u0637\u064a\u0637. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u0628\u0631\u0648\u062a\u064a\u0646 \u0646\u0628\u0627\u062a\u064a \u0641\u064a \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0647\u060c \u064a\u0645\u0643\u0646 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u062c\u0646\u0628\u0648\u0646 \u0627\u0644\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u064a\u0629 \u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0627\u062a \u0645\u062a\u0648\u0627\u0632\u0646\u0629 \u062a\u062f\u0639\u0645 \u0635\u062d\u0629 \u0627\u0644\u062c\u0633\u0645 \u0648\u062a\u0642\u0644\u0644 \u0645\u0646 \u0645\u062e\u0627\u0637\u0631 \u0628\u0639\u0636 \u0627\u0644\u0623\u0645\u0631\u0627\u0636.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0645\u0646\u0627\u0642\u0634\u0629 \u0627\u0644\u0623\u062c\u0632\u0627\u0621 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0639 \u0627\u0644\u0637\u0628\u064a\u0628 \u0623\u0648 \u0627\u062e\u062a\u0635\u0627\u0635\u064a \u0627\u0644\u062a\u063a\u0630\u064a\u0629\u060c \u0644\u0623\u0646 \u0647\u0646\u0627\u0643 \u0641\u0631\u0642\u0627 \u0628\u064a\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u064a \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u060c \u0641\u0627\u0644\u0623\u0646\u0638\u0645\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0642\u062f \u062a\u0641\u062a\u0642\u0631 \u0625\u0644\u0649 \u0628\u0639\u0636 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062d\u064a\u0648\u064a\u0629\u060c \u0645\u0645\u0627 \u064a\u0633\u062a\u0644\u0632\u0645 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 <a href=\"https:\/\/blog.elcoach.me\/articles\/category\/%d9%85%d9%83%d9%85%d9%84%d8%a7%d8%aa-%d8%ba%d8%b0%d8%a7%d8%a6%d9%8a%d8%a9\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629<\/a> \u0623\u0648 \u062a\u0639\u0644\u0645 \u0643\u064a\u0641\u064a\u0629 \u062a\u0636\u0645\u064a\u0646 \u0628\u0639\u0636 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629.<\/span><\/p>\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-3093 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/10\/1920x60003-1-1024x320.png\" alt=\"\u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634\" width=\"700\" height=\"219\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/10\/1920x60003-1-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/10\/1920x60003-1-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/10\/1920x60003-1-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/10\/1920x60003-1.png 1920w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/p>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.eatthis.com\/vegetables-protein-content\/\" target=\"_blank\" rel=\"noopener\">Eatthis<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u0627\u0644\u0644\u062d\u0648\u0645 \u0648\u0627\u0644\u062f\u062c\u0627\u062c \u0644\u064a\u0633\u062a \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0648\u062d\u064a\u062f\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u062a\u062d\u062a\u0648\u064a \u0628\u0639\u0636 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0635\u0644 \u0625\u0644\u0649 8 \u062c\u0631\u0627\u0645\u0627\u062a \u0644\u0643\u0644 \u0643\u0648\u0628. \u0642\u062f \u064a\u0643\u0648\u0646 \u0647\u0630\u0627 \u0642\u0644\u064a\u0644\u0627 \u0645\u0642\u0627\u0631\u0646\u0629\u064b \u0628\u0635\u062f\u0631 \u0627\u0644\u062f\u062c\u0627\u062c (34 \u062c\u0631\u0627\u0645\u064b\u0627 \u0644\u0643\u0644 4 \u0623\u0648\u0646\u0635\u0627\u062a) \u0623\u0648 \u0627\u0644\u0628\u0631\u063a\u0631\u060c \u0644\u0643\u0646 \u0645\u0639 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0648\u062a\u064a\u0646 \u0646\u0628\u0627\u062a\u064a \u0645\u0646 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0623\u064a\u0636\u064b\u0627 \u0633\u062a\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 \u0648\u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0648\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a. \u0648\u064a\u0645\u0643\u0646\u0643 \u0625\u0636\u0627\u0641\u0629 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":5627,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[14],"tags":[1197,824,1196,394],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/10\/\u0628\u0631\u0648\u062a\u064a\u0646-\u0646\u0628\u0627\u062a\u064a-1024x682.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/5622"}],"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=5622"}],"version-history":[{"count":8,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/5622\/revisions"}],"predecessor-version":[{"id":7185,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/5622\/revisions\/7185"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/5627"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=5622"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=5622"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=5622"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}