{"id":5734,"date":"2021-11-02T13:28:43","date_gmt":"2021-11-02T11:28:43","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=5734"},"modified":"2023-02-05T19:37:11","modified_gmt":"2023-02-05T17:37:11","slug":"%d8%a7%d9%84%d8%a3%d9%84%d9%8a%d8%a7%d9%81-%d8%a7%d9%84%d8%ba%d8%b0%d8%a7%d8%a6%d9%8a%d8%a9","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%84%d8%a3%d9%84%d9%8a%d8%a7%d9%81-%d8%a7%d9%84%d8%ba%d8%b0%d8%a7%d8%a6%d9%8a%d8%a9\/","title":{"rendered":"\u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u0644\u0631\u062c\u064a\u0645 \u0648\u0627\u0644\u0635\u062d\u0629"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0647\u064a \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0644\u0627 \u064a\u0633\u062a\u0637\u064a\u0639 \u0627\u0644\u062c\u0633\u0645 \u0647\u0636\u0645\u0647\u0627. \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0645\u0639\u0638\u0645 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u062a\u062a\u062d\u0644\u0644 \u0625\u0644\u0649 \u062c\u0632\u064a\u0626\u0627\u062a \u0633\u0643\u0631\u060c \u0625\u0644\u0627 \u0623\u0646\u0647 \u0644\u0627 \u064a\u0645\u0643\u0646 \u062a\u0642\u0633\u064a\u0645 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0625\u0644\u0649 \u062c\u0632\u064a\u0626\u0627\u062a \u0633\u0643\u0631\u060c \u0648\u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0630\u0644\u0643 \u062a\u0645\u0631 \u0639\u0628\u0631 \u0627\u0644\u062c\u0633\u0645 \u063a\u064a\u0631 \u0645\u0647\u0636\u0648\u0645\u0629.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 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\u0647\u064a \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0648\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u0637\u0627\u0632\u062c\u0629 \u0648\u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a. \u0648\u0627\u0644\u062a\u064a \u0633\u062a\u062c\u062f\u0647\u0627 \u0628\u0643\u0645\u064a\u062a\u0647\u0627 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u0629 \u062f\u0627\u062e\u0644 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0630\u064a \u064a\u0648\u0641\u0631\u0647 <a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\">\u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634<\/a> \u0644\u0643 \u062e\u0635\u064a\u0635\u0627\u060c \u062d\u064a\u062b \u064a\u062a\u0645 \u062a\u0635\u0645\u064a\u0645\u0647 \u0645\u0646 \u062e\u0628\u0631\u0627\u0621 \u0648\u0627\u062e\u062a\u0635\u0627\u0635\u064a\u064a\u0646 \u0627\u0644\u062a\u063a\u0630\u064a\u0629\u060c \u062d\u0633\u0628 \u0648\u0632\u0646\u0643 \u0648\u0637\u0648\u0644\u0643 \u0648\u0647\u062f\u0641\u0643\u060c \u0644\u064a\u0644\u0628\u064a \u0643\u0644 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u062c\u0633\u0645\u0643 \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">\u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u062a\u0623\u062a\u064a \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0641\u064a \u0646\u0648\u0639\u064a\u0646\u060c \u0643\u0644\u0627\u0647\u0645\u0627 \u0645\u0641\u064a\u062f \u0644\u0644\u0635\u062d\u0629:<\/span><\/p>\n<p><strong>1- \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u062a\u064a \u062a\u0630\u0648\u0628 \u0641\u064a \u0627\u0644\u0645\u0627\u0621\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062e\u0641\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062c\u0644\u0648\u0643\u0648\u0632\u060c \u0648\u0643\u0630\u0644\u0643 \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062e\u0641\u0636 \u0646\u0633\u0628\u0629 \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0641\u064a \u0627\u0644\u062f\u0645.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">\u062a\u0634\u0645\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0623\u0644\u064a\u0627\u0641 \u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0644\u0641\u0648\u0644<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0644\u0639\u062f\u0633<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0644\u062a\u0641\u0627\u062d<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0644\u0639\u0646\u0628 \u0627\u0644\u0628\u0631\u064a<\/span><\/li>\n<\/ul>\n<p><strong>2-\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u063a\u064a\u0631 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u062a\u064a \u0644\u0627 \u062a\u0630\u0648\u0628 \u0641\u064a \u0627\u0644\u0645\u0627\u0621\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f&nbsp; \u0627\u0644\u0637\u0639\u0627\u0645 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0631\u0643 \u0639\u0628\u0631 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a\u060c \u0645\u0645\u0627 \u064a\u0639\u0632\u0632 \u0627\u0644\u0627\u0646\u062a\u0638\u0627\u0645 \u0648\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0645\u0646\u0639 \u0627\u0644\u0625\u0645\u0633\u0627\u0643. <\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">\u062a\u0634\u0645\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0623\u0644\u064a\u0627\u0641 \u063a\u064a\u0631 \u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646:&nbsp;<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u0627\u0644\u0642\u0645\u062d<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u062e\u0628\u0632 \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0644\u062c\u0632\u0631<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0644\u062e\u064a\u0627\u0631<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0644\u0637\u0645\u0627\u0637\u0645<\/span><\/li>\n<\/ul>\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><a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d8%a3%d9%84%d9%8a%d8%a7%d9%81-%d9%84%d8%ae%d8%b3%d8%a7%d8%b1%d8%a9-%d8%a7%d9%84%d9%88%d8%b2%d9%86\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629<\/span><\/a><\/h3>\n<p><strong>1- \u062a\u062d\u0633\u064a\u0646 \u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0623\u0645\u0639\u0627\u0621<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u062a\u0632\u064a\u062f \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0646 \u0648\u0632\u0646 \u0648\u062d\u062c\u0645 \u0627\u0644\u0628\u0631\u0627\u0632 \u0648\u062a\u0644\u064a\u0646\u0647\u060c \u0645\u0645\u0627 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0641\u0631\u0635 \u0625\u0635\u0627\u0628\u062a\u0643 \u0628\u0627\u0644\u0625\u0645\u0633\u0627\u0643.&nbsp;<\/span><\/p>\n<p><strong>2- \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0623\u0645\u0639\u0627\u0621<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0642\u062f \u064a\u0642\u0644\u0644 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u063a\u0646\u064a \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0628\u0648\u0627\u0633\u064a\u0631 \u0648\u0627\u0644\u062c\u064a\u0648\u0628 \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u0641\u064a \u0627\u0644\u0642\u0648\u0644\u0648\u0646. \u0648\u062c\u062f\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u064a\u0636\u064b\u0627 \u0623\u0646 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u063a\u0646\u064a \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u064a\u0642\u0644\u0644 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u062c\u062d \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0633\u0631\u0637\u0627\u0646 \u0627\u0644\u0642\u0648\u0644\u0648\u0646 \u0648\u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645. \u064a\u062a\u0645 \u062a\u062e\u0645\u064a\u0631 \u0628\u0639\u0636 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0641\u064a \u0627\u0644\u0642\u0648\u0644\u0648\u0646. \u064a\u0628\u062d\u062b \u0627\u0644\u0628\u0627\u062d\u062b\u0648\u0646 \u0641\u064a \u0643\u064a\u0641\u064a\u0629 \u0644\u0639\u0628 \u0647\u0630\u0627 \u062f\u0648\u0631\u064b\u0627 \u0641\u064a \u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0648\u0644\u0648\u0646.<\/span><\/p>\n<p><strong>3- \u064a\u062e\u0641\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0648\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0648\u0628\u0630\u0648\u0631 \u0627\u0644\u0643\u062a\u0627\u0646 \u0648\u0646\u062e\u0627\u0644\u0629 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0639\u0644\u0649 \u062e\u0641\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0627\u0644\u0643\u0644\u064a\u0629 \u0641\u064a \u0627\u0644\u062f\u0645 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062e\u0641\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062f\u0647\u0646\u064a \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0623\u0648 \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 &#8220;\u0627\u0644\u0636\u0627\u0631&#8221;. \u0623\u0638\u0647\u0631\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u064a\u0636\u064b\u0627 \u0623\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0642\u062f \u064a\u0643\u0648\u0646 \u0644\u0647\u0627 \u0641\u0648\u0627\u0626\u062f \u0623\u062e\u0631\u0649 \u0644\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628\u060c \u0645\u062b\u0644 \u062e\u0641\u0636 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0648\u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a.<\/span><\/p>\n<p><strong>4- \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0645\u0635\u0627\u0628\u064a\u0646 \u0628\u062f\u0627\u0621 \u0627\u0644\u0633\u0643\u0631\u064a\u060c \u064a\u0645\u0643\u0646 \u0644\u0644\u0623\u0644\u064a\u0627\u0641 &#8211; \u0648\u062e\u0627\u0635\u0629 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 &#8211; \u0623\u0646 \u062a\u0628\u0637\u0626 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0633\u0643\u0631 \u0648\u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645. \u0642\u062f \u064a\u0642\u0644\u0644 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0635\u062d\u064a \u0627\u0644\u0630\u064a \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0623\u0644\u064a\u0627\u0641 \u063a\u064a\u0631 \u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0639 2.<\/span><\/p>\n<p><strong>5- \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0642\u064a\u0642 \u0648\u0632\u0646 \u0635\u062d\u064a<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u062a\u0645\u064a\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0625\u0644\u0649 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0634\u0628\u0639 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0644\u0630\u0644\u0643 \u0645\u0646 \u0627\u0644\u0645\u062d\u062a\u0645\u0644 \u0623\u0646 \u062a\u0623\u0643\u0644 \u0623\u0642\u0644 \u0648\u062a\u0638\u0644 \u0631\u0627\u0636\u064a\u064b\u0627 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644. \u0648\u062a\u0645\u064a\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0625\u0644\u0649 \u0623\u0646 \u062a\u0633\u062a\u063a\u0631\u0642 \u0648\u0642\u062a\u064b\u0627 \u0623\u0637\u0648\u0644 \u0641\u064a \u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0648\u062a\u0643\u0648\u0646 \u0623\u0642\u0644 &#8220;\u0643\u062b\u0627\u0641\u0629 \u0644\u0644\u0637\u0627\u0642\u0629&#8221; \u060c \u0645\u0645\u0627 \u064a\u0639\u0646\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\u0642\u0644 \u0644\u0646\u0641\u0633 \u0627\u0644\u062d\u062c\u0645 \u0645\u0646 \u0627\u0644\u0637\u0639\u0627\u0645.<\/span><\/p>\n<p><strong>6- \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0639\u064a\u0634 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u062a\u0634\u064a\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0625\u0644\u0649 \u0623\u0646 \u0632\u064a\u0627\u062f\u0629 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 &#8211; \u0648\u062e\u0627\u0635\u0629 \u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u062d\u0628\u0648\u0628 &#8211; \u064a\u0631\u062a\u0628\u0637 \u0628\u0627\u0646\u062e\u0641\u0627\u0636 \u062e\u0637\u0631 \u0627\u0644\u0648\u0641\u0627\u0629 \u0645\u0646 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u062c\u0645\u064a\u0639 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0633\u0631\u0637\u0627\u0646.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-5739 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0627\u0644\u062a\u0641\u0627\u062d-\u0648\u0627\u0644\u0634\u0648\u0641\u0627\u0646-\u0645\u0646-\u0627\u0644\u0623\u0637\u0639\u0645\u0629-\u0627\u0644\u063a\u0646\u064a\u0629-\u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641-\u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629.jpg\" alt=\"\u0627\u0644\u062a\u0641\u0627\u062d \u0648\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\" width=\"764\" height=\"476\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0627\u0644\u062a\u0641\u0627\u062d-\u0648\u0627\u0644\u0634\u0648\u0641\u0627\u0646-\u0645\u0646-\u0627\u0644\u0623\u0637\u0639\u0645\u0629-\u0627\u0644\u063a\u0646\u064a\u0629-\u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641-\u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629.jpg 764w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0627\u0644\u062a\u0641\u0627\u062d-\u0648\u0627\u0644\u0634\u0648\u0641\u0627\u0646-\u0645\u0646-\u0627\u0644\u0623\u0637\u0639\u0645\u0629-\u0627\u0644\u063a\u0646\u064a\u0629-\u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641-\u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629-300x187.jpg 300w\" sizes=\"(max-width: 764px) 100vw, 764px\" \/><\/p>\n<h4><span style=\"font-weight: 400;\">\u0646\u0635\u0627\u0626\u062d \u0644\u0632\u064a\u0627\u062f\u0629 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0641\u064a \u0637\u0639\u0627\u0645\u0643:<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">1- \u062a\u0646\u0627\u0648\u0644 \u0641\u0648\u0627\u0643\u0647 \u0643\u0627\u0645\u0644\u0629 \u0628\u062f\u0644\u064b\u0627 \u0645\u0646 \u0634\u0631\u0628 \u0639\u0635\u0627\u0626\u0631\u0647\u0627.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2- \u0627\u0633\u062a\u0628\u062f\u0644 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0623\u0628\u064a\u0636 \u0648\u0627\u0644\u062e\u0628\u0632 \u0648\u0627\u0644\u0645\u0639\u0643\u0631\u0648\u0646\u0629 \u0628\u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a \u0648\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">3- \u0644\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0625\u0641\u0637\u0627\u0631\u060c \u0627\u062e\u062a\u0631 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0643\u0645\u0643\u0648\u0646 \u0623\u0648\u0644.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">4- \u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0645\u0646 \u0627\u0644\u062e\u0636\u0627\u0631 \u0627\u0644\u0646\u064a\u0626\u0629 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0631\u0642\u0627\u0626\u0642 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0623\u0648 \u0627\u0644\u0628\u0633\u0643\u0648\u064a\u062a \u0623\u0648 \u0623\u0644\u0648\u0627\u062d \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">5- \u0627\u0633\u062a\u0628\u062f\u0644 \u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0623\u0648 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rel=\"noopener\"> \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<h4><span style=\"font-weight: 400;\">\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0645\u062d\u0627\u0631\u0628\u0629 \u0627\u0644\u0623\u0645\u0631\u0627\u0636<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">\u064a\u0628\u062f\u0648 \u0623\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u062a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0645\u062e\u062a\u0644\u0641\u0629\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0633\u0643\u0631\u064a \u0648\u0623\u0645\u0631\u0627\u0636 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400;\">\u0642\u062f \u062a\u0624\u062f\u064a \u0627\u0644\u0646\u0638\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u0628\u0628 \u0632\u064a\u0627\u062f\u0627\u062a \u0645\u0641\u0627\u062c\u0626\u0629 \u0641\u064a \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0639 2. \u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u062a\u0627 \u0647\u0627\u0631\u0641\u0627\u0631\u062f &#8211; \u0644\u0644\u0645\u0645\u0631\u0636\u0627\u062a \u0648\u0627\u0644\u0645\u0647\u0646\u064a\u064a\u0646 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\u0641\u064a \u0625\u0638\u0647\u0627\u0631 \u0648\u062c\u0648\u062f \u0635\u0644\u0629 \u0628\u064a\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0633\u0631\u0637\u0627\u0646 \u0627\u0644\u0642\u0648\u0644\u0648\u0646. \u0648\u062c\u062f\u062a \u0625\u062d\u062f\u0649 \u0647\u0630\u0647 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a &#8211; \u0648\u0647\u064a \u062f\u0631\u0627\u0633\u0629 \u0644\u062c\u0627\u0645\u0639\u0629 \u0647\u0627\u0631\u0641\u0627\u0631\u062f \u062a\u0627\u0628\u0639\u062a \u0623\u0643\u062b\u0631 \u0645\u0646 80000 \u0645\u0645\u0631\u0636\u0629 \u0644\u0645\u062f\u0629 16 \u0639\u0627\u0645\u064b\u0627 &#8211; \u0623\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u0645 \u062a\u0643\u0646 \u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0634\u062f\u0629 \u0628\u0627\u0646\u062e\u0641\u0627\u0636 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0633\u0631\u0637\u0627\u0646 \u0627\u0644\u0642\u0648\u0644\u0648\u0646 \u0623\u0648 \u0627\u0644\u0623\u0648\u0631\u0627\u0645 \u0627\u0644\u062d\u0645\u064a\u062f\u0629.<\/span><\/p>\n<h5><span style=\"font-weight: 400;\">6- \u0633\u0631\u0637\u0627\u0646 \u0627\u0644\u062b\u062f\u064a<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u062f\u0631\u0627\u0633\u0629 \u0623\u062c\u0631\u064a\u062a \u0639\u0644\u0649 \u0646\u0637\u0627\u0642 \u0648\u0627\u0633\u0639 \u0639\u0627\u0645 2016 \u0628\u0642\u064a\u0627\u062f\u0629 \u0628\u0627\u062d\u062b\u064a\u0646 \u0641\u064a \u062c\u0627\u0645\u0639\u0629 \u0647\u0627\u0631\u0641\u0627\u0631\u062f T.H. \u0623\u0638\u0647\u0631\u062a \u0645\u062f\u0631\u0633\u0629 \u062a\u0634\u0627\u0646 \u0644\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629 \u0646\u062a\u0627\u0626\u062c \u0645\u0641\u0627\u062f\u0647\u0627 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0628\u0643\u0645\u064a\u0627\u062a \u0623\u0643\u0628\u0631 \u064a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0633\u0631\u0637\u0627\u0646 \u0627\u0644\u062b\u062f\u064a\u060c \u0645\u0645\u0627 \u064a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u062e\u0644\u0627\u0644 \u0641\u062a\u0631\u0629 \u0627\u0644\u0645\u0631\u0627\u0647\u0642\u0629 \u0648\u0628\u062f\u0627\u064a\u0629 \u0627\u0644\u0628\u0644\u0648\u063a \u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0647\u0645\u064b\u0627 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0623\u0643\u0644\u0646 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u062e\u0644\u0627\u0644 \u0641\u062a\u0631\u0629 \u0627\u0644\u0645\u0631\u0627\u0647\u0642\u0629 \u0648\u0627\u0644\u0628\u0644\u0648\u063a\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u062e\u0636\u0627\u0631 \u0648\u0627\u0644\u0641\u0627\u0643\u0647\u0629\u060c \u0642\u062f \u064a\u0642\u0644\u0644 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0645\u0646 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0633\u0631\u0637\u0627\u0646 \u0627\u0644\u062b\u062f\u064a \u0645\u0646 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0646\u0627\u0648\u0644\u0648\u0646 \u0643\u0645\u064a\u0627\u062a \u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-5740 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0627\u0644\u0623\u0644\u064a\u0627\u0641-\u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629-\u0641\u064a-\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a-\u0648\u0627\u0644\u0641\u0648\u0627\u0643\u0647-1024x676.jpg\" alt=\"\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0641\u064a \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u0641\u0648\u0627\u0643\u0647\" width=\"700\" height=\"462\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0627\u0644\u0623\u0644\u064a\u0627\u0641-\u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629-\u0641\u064a-\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a-\u0648\u0627\u0644\u0641\u0648\u0627\u0643\u0647-1024x676.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0627\u0644\u0623\u0644\u064a\u0627\u0641-\u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629-\u0641\u064a-\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a-\u0648\u0627\u0644\u0641\u0648\u0627\u0643\u0647-300x198.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0627\u0644\u0623\u0644\u064a\u0627\u0641-\u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629-\u0641\u064a-\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a-\u0648\u0627\u0644\u0641\u0648\u0627\u0643\u0647-768x507.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0627\u0644\u0623\u0644\u064a\u0627\u0641-\u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629-\u0641\u064a-\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a-\u0648\u0627\u0644\u0641\u0648\u0627\u0643\u0647.jpg 1212w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h4><span style=\"font-weight: 400;\">\u0643\u0645 \u062a\u062d\u062a\u0627\u062c \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u064a\u0648\u0645\u064a\u0627\u061f<\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u0631\u062c\u0627\u0644 \u0633\u0646 50 \u0623\u0648 \u0623\u0635\u063a\u0631 \u064a\u062d\u062a\u0627\u062c\u0648\u0646 38 \u062c\u0631\u0627\u0645 \u064a\u0648\u0645\u064a\u0627 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0648\u0623\u0643\u0628\u0631 \u0645\u0646 \u0633\u0646 50 \u064a\u062d\u062a\u0627\u062c\u0648\u0646 30 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u0646\u0633\u0627\u0621 \u0633\u0646 50 \u0623\u0648 \u0623\u0635\u063a\u0631 \u064a\u062d\u062a\u0627\u062c\u0646 25 \u062c\u0631\u0627\u0645 \u064a\u0648\u0645\u064a\u0627 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0648\u0623\u0643\u0628\u0631 \u0645\u0646 \u0633\u0646 50 \u064a\u062d\u062a\u0627\u062c\u0646 21 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641.<\/span><\/li>\n<\/ul>\n<h4><span style=\"font-weight: 400;\">\u0641\u064a\u0645\u0627 \u064a\u0644\u064a 22 \u0646\u0648\u0639\u064b\u0627 \u0645\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d8%b7%d8%b9%d9%85%d8%a9-%d8%ba%d9%86%d9%8a%d8%a9-%d8%a8%d8%a7%d9%84%d8%a3%d9%84%d9%8a%d8%a7%d9%81\/\" target=\"_blank\" rel=\"noopener\">\u0623\u0641\u0636\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629<\/a><\/span><\/h4>\n<h5><span style=\"font-weight: 400;\">1- \u0627\u0644\u0643\u0645\u062b\u0631\u0649 (3.1 \u062c\u0631\u0627\u0645)<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0643\u0645\u062b\u0631\u0649 \u0641\u0627\u0643\u0647\u0629 \u0634\u0647\u064a\u0631\u0629 \u0644\u0630\u064a\u0630\u0629 \u0648\u0645\u063a\u0630\u064a\u0629. \u0625\u0646\u0647 \u0623\u062d\u062f \u0623\u0641\u0636\u0644 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0641\u064a \u0627\u0644\u0641\u0627\u0643\u0647\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0641\u064a \u0627\u0644\u0643\u0645\u062b\u0631\u0649: 5.5 \u062c\u0631\u0627\u0645 \u0641\u064a \u0643\u0645\u062b\u0631\u0649 \u062e\u0627\u0645 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u062d\u062c\u0645 \u0623\u0648 3.1 \u062c\u0631\u0627\u0645 \u0644\u0643\u0644 100 \u062c\u0631\u0627\u0645.<\/span><\/p>\n<h5><span style=\"font-weight: 400;\">2- \u0627\u0644\u0641\u0631\u0627\u0648\u0644\u0629 (2 \u062c\u0631\u0627\u0645)<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u0641\u0631\u0627\u0648\u0644\u0629 \u062e\u064a\u0627\u0631\u064b\u0627 \u0644\u0630\u064a\u0630\u064b\u0627 \u0648\u0635\u062d\u064a\u064b\u0627 \u064a\u0645\u0643\u0646 \u062a\u0646\u0627\u0648\u0644\u0647 \u0637\u0627\u0632\u062c\u064b\u0627. \u0648\u0645\u0646 \u0627\u0644\u0645\u062b\u064a\u0631 \u0644\u0644\u0627\u0647\u062a\u0645\u0627\u0645\u060c \u0623\u0646\u0647\u0627 \u0623\u064a\u0636\u064b\u0627 \u0645\u0646 \u0628\u064a\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0643\u062b\u0627\u0641\u0629 \u0628\u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u062a\u0646\u0627\u0648\u0644\u0647\u0627\u060c \u0648\u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u0645\u064a\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 C \u0648\u0627\u0644\u0645\u0646\u063a\u0646\u064a\u0632 \u0648\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u0642\u0648\u064a\u0629 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0641\u064a \u0627\u0644\u0641\u0631\u0627\u0648\u0644\u0629: 3 \u062c\u0631\u0627\u0645 \u0641\u064a 1 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0641\u0631\u0627\u0648\u0644\u0629 \u0627\u0644\u0637\u0627\u0632\u062c\u0629\u060c \u0623\u0648 2 \u062c\u0631\u0627\u0645 \u0644\u0643\u0644 100 \u062c\u0631\u0627\u0645.<\/span><\/p>\n<h5><span style=\"font-weight: 400;\">3- \u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648 (6.7 \u062c\u0631\u0627\u0645)<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648 \u0641\u0627\u0643\u0647\u0629 \u0641\u0631\u064a\u062f\u0629 \u0645\u0646 \u0646\u0648\u0639\u0647\u0627. \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0643\u0648\u0646\u0647\u0627 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c \u0641\u0647\u064a \u0645\u062d\u0645\u0644\u0629 \u0628\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629. \u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648 \u063a\u0646\u064a \u062c\u062f\u064b\u0627 \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062c \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0647\u0640 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0628 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629. \u0643\u0645\u0627 \u0623\u0646 \u0644\u0647\u0627 \u0641\u0648\u0627\u0626\u062f \u0635\u062d\u064a\u0629 \u0639\u062f\u064a\u062f\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0641\u064a \u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648: 10 \u062c\u0631\u0627\u0645 \u0641\u064a 1 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648 \u0627\u0644\u062e\u0627\u0645\u060c \u0623\u0648 6.7 \u062c\u0631\u0627\u0645 \u0644\u0643\u0644 100 \u062c\u0631\u0627\u0645.<\/span><\/p>\n<h5><span style=\"font-weight: 400;\">4- \u0627\u0644\u062a\u0641\u0627\u062d (2.4 \u062c\u0631\u0627\u0645)<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u062a\u0641\u0627\u062d \u0645\u0646 \u0628\u064a\u0646 \u0623\u0644\u0630 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0623\u0643\u062b\u0631\u0647\u0627 \u0625\u0631\u0636\u0627\u0621\u064b \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u062a\u0646\u0627\u0648\u0644\u0647\u0627. \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u063a\u0646\u064a\u0629 \u0646\u0633\u0628\u064a\u064b\u0627 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0641\u064a \u0627\u0644\u062a\u0641\u0627\u062d: 4.4 \u062c\u0631\u0627\u0645 \u0641\u064a \u062a\u0641\u0627\u062d\u0629 \u062e\u0627\u0645 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u062d\u062c\u0645 \u0623\u0648 2.4 \u062c\u0631\u0627\u0645 \u0644\u0643\u0644 100 \u062c\u0631\u0627\u0645.<\/span><\/p>\n<h5><span style=\"font-weight: 400;\">5- \u062a\u0648\u062a \u0627\u0644\u0639\u0644\u064a\u0642 (6.5 \u062c\u0631\u0627\u0645)<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u062a\u0648\u062a \u0627\u0644\u0639\u0644\u064a\u0642 \u0630\u0648 \u0642\u064a\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0639 \u0646\u0643\u0647\u0629 \u0642\u0648\u064a\u0629 \u062c\u062f\u0627. \u0625\u0646\u0647\u0627 \u0645\u0644\u064a\u0626\u0629 \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u0648\u0627\u0644\u0645\u0646\u063a\u0646\u064a\u0632.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0641\u064a \u062a\u0648\u062a \u0627\u0644\u0639\u0644\u064a\u0642: \u064a\u062d\u062a\u0648\u064a \u0643\u0648\u0628 \u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u062e\u0627\u0645 \u0639\u0644\u0649 8 \u062c\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0623\u0648 6.5 \u062c\u0631\u0627\u0645 \u0644\u0643\u0644 100 \u062c\u0631\u0627\u0645.<\/span><\/p>\n<h5><span style=\"font-weight: 400;\">6- \u0627\u0644\u0645\u0648\u0632 (2.6 \u062c\u0631\u0627\u0645)<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u064a\u0639\u062a\u0628\u0631 \u0627\u0644\u0645\u0648\u0632 \u0645\u0635\u062f\u0631\u064b\u0627 \u062c\u064a\u062f\u064b\u0627 \u0644\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062c \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 6 \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">&nbsp;\u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0645\u0648\u0632 \u0627\u0644\u0623\u062e\u0636\u0631 \u0623\u0648 \u200b\u200b\u063a\u064a\u0631 \u0627\u0644\u0646\u0627\u0636\u062c \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0646\u0634\u0627 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u060c \u0648\u0647\u0648 \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u063a\u064a\u0631 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0647\u0636\u0645 \u0648\u0627\u0644\u062a\u064a \u062a\u0639\u0645\u0644 \u0645\u062b\u0644 \u0627\u0644\u0623\u0644\u064a\u0627\u0641.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0641\u064a \u0627\u0644\u0645\u0648\u0632: 3.1 \u062c\u0631\u0627\u0645 \u0641\u064a \u0645\u0648\u0632\u0629 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u062d\u062c\u0645\u060c \u0623\u0648 2.6 \u062c\u0631\u0627\u0645 \u0644\u0643\u0644 100 \u062c\u0631\u0627\u0645.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-5741 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0627\u0644\u0623\u0644\u064a\u0627\u0641-\u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629-\u0641\u064a-\u0627\u0644\u0641\u0648\u0627\u0643\u0647-\u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a.jpg\" alt=\"\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0641\u064a \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a\" width=\"700\" height=\"466\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0627\u0644\u0623\u0644\u064a\u0627\u0641-\u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629-\u0641\u064a-\u0627\u0644\u0641\u0648\u0627\u0643\u0647-\u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a.jpg 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0627\u0644\u0623\u0644\u064a\u0627\u0641-\u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629-\u0641\u064a-\u0627\u0644\u0641\u0648\u0627\u0643\u0647-\u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a-300x200.jpg 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h5><span style=\"font-weight: 400;\">7- \u0627\u0644\u062c\u0632\u0631 (2.8 \u062c\u0631\u0627\u0645).<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u062c\u0632\u0631 \u0645\u0646 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u062c\u0630\u0631\u064a\u0629 \u0627\u0644\u0644\u0630\u064a\u0630\u0629 \u0648\u0627\u0644\u0645\u0642\u0631\u0645\u0634\u0629 \u0648\u0627\u0644\u0645\u063a\u0630\u064a\u0629 \u0644\u0644\u063a\u0627\u064a\u0629. \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0643\u060c \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 6\u060c \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645\u060c \u0648\u0628\u064a\u062a\u0627 \u0643\u0627\u0631\u0648\u062a\u064a\u0646\u060c \u0648\u0647\u0648 \u0645\u0636\u0627\u062f \u0644\u0644\u0623\u0643\u0633\u062f\u0629 \u064a\u062a\u062d\u0648\u0644 \u0625\u0644\u0649 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0623 \u0641\u064a \u062c\u0633\u0645\u0643.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0641\u064a \u0627\u0644\u062c\u0632\u0631: 3.6 \u062c\u0631\u0627\u0645 \u0641\u064a \u0643\u0648\u0628 \u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u062c\u0632\u0631 \u0627\u0644\u0646\u064a\u0621\u060c \u0623\u0648 2.8 \u062c\u0631\u0627\u0645 \u0644\u0643\u0644 100 \u062c\u0631\u0627\u0645.<\/span><\/p>\n<h5><span style=\"font-weight: 400;\">8- \u0627\u0644\u0628\u0646\u062c\u0631 (2.8 \u062c\u0631\u0627\u0645).<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0634\u0645\u0646\u062f\u0631 \u0623\u0648 \u0627\u0644\u0628\u0646\u062c\u0631 \u0647\u0648 \u0646\u0628\u0627\u062a \u062c\u0630\u0631\u064a \u063a\u0646\u064a \u0628\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0647\u0627\u0645\u0629\u060c \u0645\u062b\u0644 \u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643\u060c \u0648\u0627\u0644\u062d\u062f\u064a\u062f\u060c \u0648\u0627\u0644\u0646\u062d\u0627\u0633\u060c \u0648\u0627\u0644\u0645\u0646\u063a\u0646\u064a\u0632\u060c \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645. \u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0628\u0646\u062c\u0631 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0646\u062a\u0631\u0627\u062a \u063a\u064a\u0631 \u0627\u0644\u0639\u0636\u0648\u064a\u0629\u060c \u0648\u0647\u064a \u0645\u063a\u0630\u064a\u0627\u062a \u062a\u0628\u064a\u0646 \u0623\u0646 \u0644\u0647\u0627 \u0641\u0648\u0627\u0626\u062f \u0645\u062e\u062a\u0644\u0641\u0629 \u062a\u062a\u0639\u0644\u0642 \u0628\u062a\u0646\u0638\u064a\u0645 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0648\u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0641\u064a \u0627\u0644\u0628\u0646\u062c\u0631: 3.8 \u062c\u0631\u0627\u0645 \u0644\u0643\u0644 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0628\u0646\u062c\u0631 \u0627\u0644\u062e\u0627\u0645\u060c \u0623\u0648 2.8 \u062c\u0631\u0627\u0645 \u0644\u0643\u0644 100 \u062c\u0631\u0627\u0645.<\/span><\/p>\n<h5><span style=\"font-weight: 400;\">9- \u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a (2.6 \u062c\u0631\u0627\u0645)<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a \u0647\u0648 \u0646\u0648\u0639 \u0645\u0646 \u0623\u062d\u062f \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0648\u0623\u0643\u062b\u0631 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0643\u062b\u0627\u0641\u0629 \u0628\u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0643\u0648\u0643\u0628. \u0625\u0646\u0647 \u063a\u0646\u064a \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062c \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0643 \u0648\u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0627\u0644\u0645\u0646\u063a\u0646\u064a\u0632 \u0648\u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0648\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0642\u0648\u064a\u0629 \u0644\u0645\u0643\u0627\u0641\u062d\u0629 \u0627\u0644\u0633\u0631\u0637\u0627\u0646. \u0643\u0645\u0627 \u0623\u0646 \u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a \u0645\u0646 <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\">\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u0645\u0631\u062a\u0641\u0639\u0629 \u0646\u0633\u0628\u064a\u064b\u0627 \u0641\u064a \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/a>\u060c \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0645\u0639\u0638\u0645 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0641\u064a \u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a: 2.4 \u062c\u0631\u0627\u0645 \u0644\u0643\u0644 \u0643\u0648\u0628\u060c \u0623\u0648 2.6 \u062c\u0631\u0627\u0645 \u0644\u0643\u0644 100 \u062c\u0631\u0627\u0645.<\/span><\/p>\n<h5><span style=\"font-weight: 400;\">10- \u0627\u0644\u062e\u0631\u0634\u0648\u0641 (5.4 \u062c\u0631\u0627\u0645)<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u0647\u0630\u0647 \u0627\u0644\u062e\u0636\u0627\u0631 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0648\u0647\u064a \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0641\u064a \u0627\u0644\u0639\u0627\u0644\u0645.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0641\u064a \u0627\u0644\u062e\u0631\u0634\u0648\u0641: 6.9 \u062c\u0631\u0627\u0645 \u0641\u064a 1 \u062e\u0631\u0634\u0648\u0641 \u062e\u0627\u0645 \u0623\u0648 \u062e\u0631\u0634\u0648\u0641 \u0641\u0631\u0646\u0633\u064a\u060c \u0623\u0648 5.4 \u062c\u0631\u0627\u0645 \u0644\u0643\u0644 100 \u062c\u0631\u0627\u0645.<\/span><\/p>\n<h5><span style=\"font-weight: 400;\">11- \u0627\u0644\u0639\u062f\u0633 (7.3 \u062c\u0631\u0627\u0645).<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0639\u062f\u0633 \u0631\u062e\u064a\u0635 \u062c\u062f\u064b\u0627 \u0648\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\u0649 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0646\u0628\u0627\u062a\u064a<\/a>\u060c \u0648\u0645\u062d\u0645\u0644 \u0628\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0647\u0645\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0641\u064a \u0627\u0644\u0639\u062f\u0633: 13.1 \u062c\u0631\u0627\u0645 \u0644\u0643\u0644 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0639\u062f\u0633 \u0627\u0644\u0645\u0637\u0628\u0648\u062e\u060c \u0623\u0648 7.3 \u062c\u0631\u0627\u0645 \u0644\u0643\u0644 100 \u062c\u0631\u0627\u0645.<\/span><\/p>\n<h5><span style=\"font-weight: 400;\">12- \u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 (6.8 \u062c\u0631\u0627\u0645).<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0647\u064a \u0646\u0648\u0639 \u0634\u0627\u0626\u0639 \u0645\u0646 \u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a. \u0645\u062b\u0644 \u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649\u060c \u0641\u0647\u064a \u0645\u062d\u0645\u0644\u0629 \u0628<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\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0646\u0628\u0627\u062a\u064a<\/a> \u0648\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0641\u064a \u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627: 12.2 \u062c\u0631\u0627\u0645 \u0644\u0643\u0644 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0627\u0644\u0645\u0637\u0628\u0648\u062e\u0629\u060c \u0623\u0648 6.8 \u0644\u0643\u0644 100 \u062c\u0631\u0627\u0645.<\/span><\/p>\n<h5><span style=\"font-weight: 400;\">13- \u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621 (8.3 \u062c\u0631\u0627\u0645).<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0641\u064a \u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621: 16.3 \u062c\u0631\u0627\u0645 \u0644\u0643\u0644 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621 \u0627\u0644\u0645\u0637\u0628\u0648\u062e\u0629\u060c \u0623\u0648 8.3 \u0644\u0643\u0644 100 \u062c\u0631\u0627\u0645.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-5738\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0627\u0644\u0623\u0644\u064a\u0627\u0641-\u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629.jpg\" alt=\"\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\" width=\"700\" height=\"466\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0627\u0644\u0623\u0644\u064a\u0627\u0641-\u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629.jpg 512w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0627\u0644\u0623\u0644\u064a\u0627\u0641-\u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629-300x200.jpg 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h5><span style=\"font-weight: 400;\">14- \u0627\u0644\u062d\u0645\u0635 (7 \u062c\u0631\u0627\u0645).<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u062d\u0645\u0635 \u0647\u0648 \u0646\u0648\u0639 \u0622\u062e\u0631 \u0645\u0646 \u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a \u0627\u0644\u0645\u062d\u0645\u0644\u0629 \u0628\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0641\u064a \u0627\u0644\u062d\u0645\u0635: 12.5 \u062c\u0631\u0627\u0645 \u0644\u0643\u0644 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u062d\u0645\u0635 \u0627\u0644\u0645\u0637\u0628\u0648\u062e\u060c \u0623\u0648 7.6 \u0644\u0643\u0644 100 \u062c\u0631\u0627\u0645.<\/span><\/p>\n<h5><span style=\"font-weight: 400;\">15- \u0627\u0644\u0643\u064a\u0646\u0648\u0627 (2.8 \u062c\u0631\u0627\u0645).<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0643\u064a\u0646\u0648\u0627 \u062d\u0628\u0648\u0628 \u0645\u062d\u0645\u0651\u0644\u0629 \u0628\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0627\u0644\u0632\u0646\u0643 \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0648\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629\u060c \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644 \u0644\u0627 \u0627\u0644\u062d\u0635\u0631.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0641\u064a \u0627\u0644\u0643\u064a\u0646\u0648\u0627: 5.2 \u062c\u0631\u0627\u0645 \u0644\u0643\u0644 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0643\u064a\u0646\u0648\u0627 \u0627\u0644\u0645\u0637\u0628\u0648\u062e\u0629\u060c \u0623\u0648 2.8 \u0644\u0643\u0644 100 \u062c\u0631\u0627\u0645.<\/span><\/p>\n<h5><span style=\"font-weight: 400;\">16- \u0627\u0644\u0634\u0648\u0641\u0627\u0646 (10.1 \u062c\u0631\u0627\u0645).<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0645\u0646 \u0628\u064a\u0646 \u0623\u0635\u062d \u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062d\u0628\u0648\u0628 \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0643\u0648\u0643\u0628. \u0625\u0646\u0647\u0627 \u063a\u0646\u064a\u0629 \u062c\u062f\u064b\u0627 \u0628\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0648\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629. \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0623\u0644\u064a\u0627\u0641 \u0642\u0648\u064a\u0629 \u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u062a\u0633\u0645\u0649 \u0628\u064a\u062a\u0627 \u062c\u0644\u0648\u0643\u0627\u0646\u060c \u0648\u0627\u0644\u062a\u064a \u0644\u0647\u0627 \u0622\u062b\u0627\u0631 \u0645\u0641\u064a\u062f\u0629 \u0643\u0628\u064a\u0631\u0629 \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0648\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%88%d8%b5%d9%81%d8%a7%d8%aa-%d8%a7%d9%84%d8%b4%d9%88%d9%81%d8%a7%d9%86\/\" target=\"_blank\" rel=\"noopener\">\u0648\u0635\u0641\u0627\u062a \u0627\u0644\u0634\u0648\u0641\u0627\u0646<\/a> \u0643\u062b\u064a\u0631\u0629 \u0648\u0644\u0630\u064a\u0630\u0629\u060c \u062c\u0631\u0651\u0628\u0647 \u0641\u064a \u0625\u062d\u062f\u0627\u0647\u0627.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0641\u064a \u0627\u0644\u0634\u0648\u0641\u0627\u0646: 16.5 \u062c\u0631\u0627\u0645 \u0644\u0643\u0644 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u062e\u0627\u0645\u060c \u0623\u0648 10.1 \u062c\u0631\u0627\u0645 \u0644\u0643\u0644 100 \u062c\u0631\u0627\u0645.<\/span><\/p>\n<h5><span style=\"font-weight: 400;\">17- \u0627\u0644\u0641\u0634\u0627\u0631 (14.4 \u062c\u0631\u0627\u0645).<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u062f\u0641\u0643 \u0647\u0648 \u0632\u064a\u0627\u062f\u0629 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0641\u0642\u062f \u064a\u0643\u0648\u0646 \u0627\u0644\u0641\u0634\u0627\u0631 \u0623\u0641\u0636\u0644 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u064a\u0645\u0643\u0646\u0643 \u062a\u0646\u0627\u0648\u0644\u0647\u0627.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0641\u064a \u0627\u0644\u0641\u0634\u0627\u0631: 1.15 \u062c\u0631\u0627\u0645 \u0644\u0643\u0644 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0641\u0634\u0627\u0631 \u0627\u0644\u0645\u0637\u0647\u0648 \u200b\u200b\u0628\u0627\u0644\u0647\u0648\u0627\u0621\u060c \u0623\u0648 14.4 \u062c\u0631\u0627\u0645 \u0644\u0643\u0644 100 \u062c\u0631\u0627\u0645.<\/span><\/p>\n<h5><span style=\"font-weight: 400;\">18- \u0627\u0644\u0644\u0648\u0632 (13.3 \u062c\u0631\u0627\u0645)<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0644\u0648\u0632 \u0645\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%86%d9%88%d8%a7%d8%b9-%d8%a7%d9%84%d9%85%d9%83%d8%b3%d8%b1%d8%a7%d8%aa\/\" target=\"_blank\" rel=\"noopener\">\u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a<\/a> \u0627\u0644\u063a\u0646\u064a\u0629 \u062c\u062f\u064b\u0627 \u0628\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0647\u0640 \u0648\u0627\u0644\u0645\u0646\u063a\u0646\u064a\u0632 \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645. \u064a\u0645\u0643\u0646 \u0623\u064a\u0636\u064b\u0627 \u062a\u062d\u0648\u064a\u0644 \u0627\u0644\u0644\u0648\u0632 \u0625\u0644\u0649 \u062f\u0642\u064a\u0642 \u0627\u0644\u0644\u0648\u0632 \u0644\u0644\u062e\u0628\u0632 \u0628\u062c\u0631\u0639\u0629 \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0625\u0636\u0627\u0641\u064a\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0641\u064a \u0627\u0644\u0644\u0648\u0632: 4 \u062c\u0631\u0627\u0645 \u0644\u0643\u0644 3 \u0645\u0644\u0627\u0639\u0642 \u0643\u0628\u064a\u0631\u0629\u060c \u0623\u0648 13.3 \u062c\u0631\u0627\u0645 \u0644\u0643\u0644 100 \u062c\u0631\u0627\u0645.<\/span><\/p>\n<h5><span style=\"font-weight: 400;\">19- \u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627 (34.4 \u062c\u0631\u0627\u0645).<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627 \u0647\u064a \u0628\u0630\u0648\u0631 \u0633\u0648\u062f\u0627\u0621 \u0635\u063a\u064a\u0631\u0629 \u062a\u062d\u0638\u0649 \u0628\u0634\u0639\u0628\u064a\u0629 \u0643\u0628\u064a\u0631\u0629 \u0641\u064a \u0645\u062c\u062a\u0645\u0639 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629. \u0625\u0646\u0647\u0627 \u0645\u063a\u0630\u064a\u0629 \u0644\u0644\u063a\u0627\u064a\u0629 \u0648\u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u0645\u064a\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0641\u0648\u0633\u0641\u0648\u0631 \u0648\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645. \u0642\u062f \u062a\u0643\u0648\u0646 \u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627 \u0623\u064a\u0636\u064b\u0627 \u0623\u0641\u0636\u0644 \u0645\u0635\u062f\u0631 \u0645\u0646\u0641\u0631\u062f \u0644\u0644\u0623\u0644\u064a\u0627\u0641 \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0643\u0648\u0643\u0628. \u062c\u0631\u0628\u0647\u0627 \u0645\u0645\u0632\u0648\u062c\u0629 \u0628\u0627\u0644\u0645\u0631\u0628\u0649 \u0623\u0648 \u0628\u0639\u0636 \u0623\u0644\u0648\u0627\u062d \u0627\u0644\u062c\u0631\u0627\u0646\u0648\u0644\u0627 \u0645\u062d\u0644\u064a\u0629 \u0627\u0644\u0635\u0646\u0639.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0641\u064a \u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627: 9.75 \u062c\u0631\u0627\u0645 \u0644\u0644\u0623\u0648\u0646\u0635\u0629 \u0645\u0646 \u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627 \u0627\u0644\u0645\u062c\u0641\u0641\u0629 \u0623\u0648 34.4 \u062c\u0631\u0627\u0645 \u0644\u0643\u0644 100 \u062c\u0631\u0627\u0645.<\/span><\/p>\n<h5><span style=\"font-weight: 400;\">20- \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629 (2.5 \u062c\u0631\u0627\u0645).<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629 \u0647\u064a \u062f\u0631\u0646\u0629 \u0634\u0647\u064a\u0631\u0629 \u0645\u0645\u062a\u0644\u0626\u0629 \u0644\u0644\u063a\u0627\u064a\u0629 \u0648\u0644\u0647\u0627 \u0646\u0643\u0647\u0629 \u062d\u0644\u0648\u0629 \u0644\u0630\u064a\u0630\u0629. \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u062c\u062f\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u064a\u062a\u0627 \u0643\u0627\u0631\u0648\u062a\u064a\u0646 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629 \u0628\u062f\u064a\u0644\u0627\u064b \u0644\u0630\u064a\u0630\u064b\u0627 \u0644\u0644\u062e\u0628\u0632 \u0623\u0648 \u0623\u0633\u0627\u0633\u064b\u0627 \u0644\u0644\u0646\u0627\u062a\u0634\u0648\u0632.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0641\u064a \u0627\u0644\u0628\u0637\u0627\u0637\u0627: \u062a\u062d\u062a\u0648\u064a \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u062d\u062c\u0645 \u0627\u0644\u0645\u0633\u0644\u0648\u0642\u0629 (\u0628\u062f\u0648\u0646 \u0642\u0634\u0631) \u0639\u0644\u0649 3.8 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0623\u0648 2.5 \u062c\u0631\u0627\u0645 \u0644\u0643\u0644 100 \u062c\u0631\u0627\u0645.<\/span><\/p>\n<h5><span style=\"font-weight: 400;\">21- \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0647 \u0627\u0644\u062f\u0627\u0643\u0646\u0629 (10.9 \u062c\u0631\u0627\u0645).<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646 \u0627\u0644\u0642\u0648\u0644 \u0625\u0646 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u0627\u0644\u062f\u0627\u0643\u0646\u0629 \u0647\u064a \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0644\u0630\u064a\u0630\u0629 \u0641\u064a \u0627\u0644\u0639\u0627\u0644\u0645. \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0628\u0634\u0643\u0644 \u0645\u062f\u0647\u0634 \u0648\u0648\u0627\u062d\u062f \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0648\u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0643\u0648\u0643\u0628. \u0641\u0642\u0637 \u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0647 \u0627\u0644\u062f\u0627\u0643\u0646\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 70-95\u066a \u0645\u0646 \u0627\u0644\u0643\u0627\u0643\u0627\u0648 \u0623\u0648 \u0623\u0639\u0644\u0649 \u0648\u062a\u062c\u0646\u0628 \u0627\u0644\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0645\u062d\u0645\u0644\u0629 \u0628\u0627\u0644\u0633\u0643\u0631 \u0627\u0644\u0645\u0636\u0627\u0641.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0641\u064a \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u0627\u0644\u062f\u0627\u0643\u0646\u0629: 3.1 \u062c\u0631\u0627\u0645 \u0641\u064a 1 \u0623\u0648\u0646\u0635\u0629 \u0645\u0646 70-85\u066a \u0643\u0627\u0643\u0627\u0648\u060c \u0623\u0648 10.9 \u062c\u0631\u0627\u0645 \u0644\u0643\u0644 100 \u062c\u0631\u0627\u0645.<\/span><\/p>\n<h6><span style=\"font-weight: 400;\">\u0645\u0644\u062e\u0635<\/span><\/h6>\n<p><span style=\"font-weight: 400;\">\u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u0647\u0627\u0645\u0629 \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0639\u0632\u0632 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646\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\u0627\u0631\u0628 \u0627\u0644\u0625\u0645\u0633\u0627\u0643. \u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0627\u0633 \u0644\u0627 \u064a\u0633\u062a\u0648\u0641\u0648\u0646 \u0627\u0644\u0643\u0645\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627 \u0648\u0647\u064a 25 \u062c\u0631\u0627\u0645\u064b\u0627 \u0644\u0644\u0646\u0633\u0627\u0621 \u0648 38 \u062c\u0631\u0627\u0645\u064b\u0627 \u0644\u0644\u0631\u062c\u0627\u0644. \u062d\u0627\u0648\u0644 \u0625\u0636\u0627\u0641\u0629 \u0628\u0639\u0636 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0630\u0643\u0648\u0631\u0629 \u0623\u0639\u0644\u0627\u0647 \u0625\u0644\u0649 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0644\u0632\u064a\u0627\u062f\u0629 \u0643\u0645\u064a\u0629 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u062a\u064a \u062a\u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0628\u0633\u0647\u0648\u0644\u0629.<\/span><\/p>\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-3230 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/10\/1920x600-01Grey02-1-1024x320.png\" alt=\"\u0648\u062c\u0628\u0627\u062a \u0635\u062d\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0643\u0648\u062a\u0634\" width=\"700\" height=\"219\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/10\/1920x600-01Grey02-1-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/10\/1920x600-01Grey02-1-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/10\/1920x600-01Grey02-1-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/10\/1920x600-01Grey02-1.png 1920w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/p>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u0627\u062f\u0631: <a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/carbohydrates\/fiber\/\" target=\"_blank\" rel=\"noopener\">Hsph.harvard.edu<\/a> &amp;&nbsp;<a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/fiber\/art-20043983\" target=\"_blank\" rel=\"noopener\">Mayoclinic.org<\/a>&nbsp;&amp; <a href=\"https:\/\/www.healthline.com\/nutrition\/22-high-fiber-foods#What-is-fiber?\" target=\"_blank\" rel=\"noopener\">Healthline<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0647\u064a \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0644\u0627 \u064a\u0633\u062a\u0637\u064a\u0639 \u0627\u0644\u062c\u0633\u0645 \u0647\u0636\u0645\u0647\u0627. \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0645\u0639\u0638\u0645 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u062a\u062a\u062d\u0644\u0644 \u0625\u0644\u0649 \u062c\u0632\u064a\u0626\u0627\u062a \u0633\u0643\u0631\u060c \u0625\u0644\u0627 \u0623\u0646\u0647 \u0644\u0627 \u064a\u0645\u0643\u0646 \u062a\u0642\u0633\u064a\u0645 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0625\u0644\u0649 \u062c\u0632\u064a\u0626\u0627\u062a \u0633\u0643\u0631\u060c \u0648\u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0630\u0644\u0643 \u062a\u0645\u0631 \u0639\u0628\u0631 \u0627\u0644\u062c\u0633\u0645 \u063a\u064a\u0631 \u0645\u0647\u0636\u0648\u0645\u0629.&nbsp; \u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0623\u0646\u0647\u0627 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0646\u0638\u064a\u0645 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u0633\u0643\u0631\u064a\u0627\u062a\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062c\u0648\u0639 \u0648\u0633\u0643\u0631 \u0627\u0644\u062f\u0645\u060c &#8230;<\/p>\n","protected":false},"author":15,"featured_media":5743,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[14],"tags":[1221,1219,1218,1220],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0627\u0644\u0623\u0644\u064a\u0627\u0641-\u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629-\u0641\u064a-\u0627\u0644\u0637\u0639\u0627\u0645-1024x700.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/5734"}],"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=5734"}],"version-history":[{"count":10,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/5734\/revisions"}],"predecessor-version":[{"id":12351,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/5734\/revisions\/12351"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/5743"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=5734"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=5734"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=5734"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}