{"id":5979,"date":"2021-11-16T19:03:10","date_gmt":"2021-11-16T17:03:10","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=5979"},"modified":"2021-11-16T19:03:10","modified_gmt":"2021-11-16T17:03:10","slug":"%d9%88%d8%ac%d8%a8%d8%a7%d8%aa-%d8%a7%d9%84%d8%af%d8%a7%d9%8a%d8%aa-%d9%84%d9%84%d8%aa%d9%86%d8%ad%d9%8a%d9%81","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d9%88%d8%ac%d8%a8%d8%a7%d8%aa-%d8%a7%d9%84%d8%af%d8%a7%d9%8a%d8%aa-%d9%84%d9%84%d8%aa%d9%86%d8%ad%d9%8a%d9%81\/","title":{"rendered":"\u0623\u0644\u0630 \u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062f\u0627\u064a\u062a \u0644\u0644\u062a\u0646\u062d\u064a\u0641 \u0628\u0637\u0631\u064a\u0642\u062a\u0647\u0627 \u0648\u0633\u0639\u0631\u0627\u062a\u0647\u0627 \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u0627\u0639\u062b\u0631 \u0639\u0644\u0649 \u0623\u0644\u0630 \u0648\u062c\u0628\u0627\u062a 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\u0627\u0644\u062d\u0635\u0629: \u062d\u0648\u0627\u0644\u064a 1 1\/2 \u0643\u0648\u0628 \u0644\u0643\u0644 \u062d\u0635\u0629: 227 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629\u061b \u0628\u0631\u0648\u062a\u064a\u0646 19.4 \u062c\u0645\u061b \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a 18 \u062c\u0645\u061b \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 6 \u062c\u0645\u061b \u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a 1.7 \u062c\u0645\u061b 9.1 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-5985\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0648\u062c\u0628\u0627\u062a-\u0627\u0644\u062f\u0627\u064a\u062a-\u0644\u0644\u062a\u0646\u062d\u064a\u0641-\u0642\u0631\u0646\u0628\u064a\u0637.jpg\" alt=\"\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062f\u0627\u064a\u062a \u0644\u0644\u062a\u0646\u062d\u064a\u0641 \u0642\u0631\u0646\u0628\u064a\u0637\" width=\"700\" height=\"394\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0648\u062c\u0628\u0627\u062a-\u0627\u0644\u062f\u0627\u064a\u062a-\u0644\u0644\u062a\u0646\u062d\u064a\u0641-\u0642\u0631\u0646\u0628\u064a\u0637.jpg 960w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0648\u062c\u0628\u0627\u062a-\u0627\u0644\u062f\u0627\u064a\u062a-\u0644\u0644\u062a\u0646\u062d\u064a\u0641-\u0642\u0631\u0646\u0628\u064a\u0637-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0648\u062c\u0628\u0627\u062a-\u0627\u0644\u062f\u0627\u064a\u062a-\u0644\u0644\u062a\u0646\u062d\u064a\u0641-\u0642\u0631\u0646\u0628\u064a\u0637-768x432.jpg 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h3><span style=\"font-weight: 400;\">2- \u0642\u0631\u0646\u0628\u064a\u0637 \u0645\u062d\u0645\u0635 \u0648\u0628\u0627\u0631\u0645\u064a\u0632\u0627\u0646\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0644\u0627 \u064a\u0639\u062a\u0628\u0631 \u0627\u0644\u062a\u062d\u0645\u064a\u0635 \u0639\u0627\u062f\u0629 \u0623\u0648\u0644 \u0637\u0631\u064a\u0642\u0629 \u0637\u0647\u064a \u0644\u0644\u0642\u0631\u0646\u0628\u064a\u0637 \u0648\u0644\u0643\u0646 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0644\u0630\u064a\u0630\u0629 \u0644\u0644\u063a\u0627\u064a\u0629. \u062a\u064f\u0642\u0637\u0639 \u0627\u0644\u0623\u0632\u0647\u0627\u0631 \u0625\u0644\u0649 \u0634\u0631\u0627\u0626\u062d \u0633\u0645\u064a\u0643\u0629 \u0648\u062a\u064f\u0631\u0634 \u0628\u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0627\u0644\u0628\u0643\u0631 \u0627\u0644\u0645\u0645\u062a\u0627\u0632 \u0648\u0627\u0644\u0623\u0639\u0634\u0627\u0628.\u00a0<\/span><\/p>\n<p><strong>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">8 \u0623\u0643\u0648\u0627\u0628 \u0645\u0646 \u0632\u0647\u064a\u0631\u0627\u062a \u0627\u0644\u0642\u0631\u0646\u0628\u064a\u0637\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">2 \u0645\u0644\u0627\u0639\u0642 \u0643\u0628\u064a\u0631\u0629 \u0632\u064a\u062a \u0632\u064a\u062a\u0648\u0646 \u0628\u0643\u0631 \u0645\u0645\u062a\u0627\u0632<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u062f\u0642\u0648\u0634 \u0627\u0644\u0645\u062c\u0641\u0641<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0646\u0635\u0641 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0644\u062d<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0641\u0644\u0641\u0644 \u0645\u0637\u062d\u0648\u0646 \u0637\u0627\u0632\u062c\u064b\u0627 \u062d\u0633\u0628 \u0627\u0644\u0631\u063a\u0628\u0629<\/span><\/li>\n<li><span style=\"font-weight: 400;\">2 \u0645\u0644\u0627\u0639\u0642 \u0643\u0628\u064a\u0631\u0629 \u062e\u0644 \u0628\u0644\u0633\u0645\u064a<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0643\u0648\u0628 \u062c\u0628\u0646 \u0628\u0627\u0631\u0645\u064a\u0632\u0627\u0646 \u0645\u0628\u0631\u0648\u0634 \u0646\u0627\u0639\u0645\u0627\u064b<\/span><\/li>\n<\/ul>\n<p><strong>\u0627\u0644\u0637\u0631\u064a\u0642\u0629<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u062e\u0637\u0648\u0629 1<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u064a\u0633\u062e\u0646 \u0627\u0644\u0641\u0631\u0646 \u0625\u0644\u0649 180 \u062f\u0631\u062c\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u062e\u0637\u0648\u0629 2<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0636\u0639 \u0627\u0644\u0642\u0631\u0646\u0628\u064a\u0637 \u0648\u0627\u0644\u0632\u064a\u062a \u0648\u0627\u0644\u0628\u0631\u062f\u0642\u0648\u0634 \u0648\u0627\u0644\u0645\u0644\u062d \u0648\u0627\u0644\u0641\u0644\u0641\u0644 \u0641\u064a \u0648\u0639\u0627\u0621 \u0643\u0628\u064a\u0631. \u062a\u064f\u0648\u0632\u064e\u0651\u0639 \u0639\u0644\u0649 \u0635\u064a\u0646\u064a\u0629 \u062e\u0628\u0632 \u0643\u0628\u064a\u0631\u0629 \u0627\u0644\u062d\u0648\u0627\u0641 \u0648\u062a\u064f\u062d\u0645\u0635 \u062d\u062a\u0649 \u062a\u0644\u064a\u0646 \u0648\u062a\u062a\u062d\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u0644\u0648\u0646 \u0627\u0644\u0628\u0646\u064a \u0641\u064a \u0627\u0644\u0642\u0627\u0639\u060c \u0645\u0646 15 \u0625\u0644\u0649 20 \u062f\u0642\u064a\u0642\u0629. \u0642\u0644\u0628 \u0627\u0644\u0642\u0631\u0646\u0628\u064a\u0637 \u0628\u0627\u0644\u062e\u0644 \u0648\u0631\u0634 \u0627\u0644\u062c\u0628\u0646. \u0623\u0639\u062f\u0647\u0627 \u0625\u0644\u0649 \u0627\u0644\u0641\u0631\u0646 \u0648\u0627\u0634\u0648\u064a\u0647\u0627 \u062d\u062a\u0649 \u062a\u0630\u0648\u0628 \u0627\u0644\u062c\u0628\u0646 \u0648\u062a\u0628\u062e\u0631 \u0623\u064a \u0631\u0637\u0648\u0628\u0629\u060c \u0644\u0645\u062f\u0629 5 \u0625\u0644\u0649 10 \u062f\u0642\u0627\u0626\u0642 \u0623\u062e\u0631\u0649.<\/span><\/p>\n<p><strong>\u062d\u0642\u0627\u0626\u0642 \u063a\u0630\u0627\u0626\u064a\u0629<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u062d\u062c\u0645 \u0627\u0644\u062d\u0635\u0629: \u062d\u0648\u0627\u0644\u064a \u0643\u0648\u0628 \u0644\u0643\u0644 \u062d\u0635\u0629: 152 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629\u061b \u0628\u0631\u0648\u062a\u064a\u0646 6.8 \u062c\u0645\u061b \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a 10.2 \u062c\u0645\u061b \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 3.2 \u062c\u0645\u061b \u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a 5.1 \u062c\u0645\u061b \u0627\u0644\u062f\u0647\u0648\u0646 10.2 \u062c\u0645.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-5986 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0634\u0648\u0631\u0628\u0629-\u0627\u0644\u062e\u0636\u0627\u0631-\u0645\u0646-\u0648\u062c\u0628\u0627\u062a-\u0627\u0644\u062f\u0627\u064a\u062a-\u0644\u0644\u062a\u0646\u062d\u064a\u0641-1024x750.jpg\" alt=\"\u0634\u0648\u0631\u0628\u0629 \u0627\u0644\u062e\u0636\u0627\u0631\" width=\"700\" height=\"513\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0634\u0648\u0631\u0628\u0629-\u0627\u0644\u062e\u0636\u0627\u0631-\u0645\u0646-\u0648\u062c\u0628\u0627\u062a-\u0627\u0644\u062f\u0627\u064a\u062a-\u0644\u0644\u062a\u0646\u062d\u064a\u0641-1024x750.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0634\u0648\u0631\u0628\u0629-\u0627\u0644\u062e\u0636\u0627\u0631-\u0645\u0646-\u0648\u062c\u0628\u0627\u062a-\u0627\u0644\u062f\u0627\u064a\u062a-\u0644\u0644\u062a\u0646\u062d\u064a\u0641-300x220.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0634\u0648\u0631\u0628\u0629-\u0627\u0644\u062e\u0636\u0627\u0631-\u0645\u0646-\u0648\u062c\u0628\u0627\u062a-\u0627\u0644\u062f\u0627\u064a\u062a-\u0644\u0644\u062a\u0646\u062d\u064a\u0641-768x563.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0634\u0648\u0631\u0628\u0629-\u0627\u0644\u062e\u0636\u0627\u0631-\u0645\u0646-\u0648\u062c\u0628\u0627\u062a-\u0627\u0644\u062f\u0627\u064a\u062a-\u0644\u0644\u062a\u0646\u062d\u064a\u0641.jpg 1200w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h3><span style=\"font-weight: 400;\">3- \u0634\u0648\u0631\u0628\u0629 \u0627\u0644\u062e\u0636\u0627\u0631 \u0644\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0648\u0632\u0646<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0633\u0648\u0641 \u064a\u062c\u0639\u0644\u0643 \u0648\u0639\u0627\u0621 \u0643\u0628\u064a\u0631 \u0645\u0646 \u0647\u0630\u0647 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\u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0627\u0644\u062e\u0636\u0631\u0627\u0621 \u0627\u0644\u0637\u0627\u0632\u062c\u0629 \u0645\u0642\u0637\u0639\u0629<\/span><\/li>\n<li><span style=\"font-weight: 400;\">2 \u0641\u0635 \u062b\u0648\u0645 \u0645\u0641\u0631\u0648\u0645<\/span><\/li>\n<li><span style=\"font-weight: 400;\">8 \u0623\u0643\u0648\u0627\u0628 \u0645\u0631\u0642 \u062f\u062c\u0627\u062c\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">465 \u062c\u0631\u0627\u0645\u00a0 \u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0628\u064a\u0636\u0627\u0621\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">4 \u0623\u0643\u0648\u0627\u0628 \u0643\u0631\u0646\u0628 \u0645\u0642\u0637\u0639<\/span><\/li>\n<li><span style=\"font-weight: 400;\">2 \u062d\u0628\u0629 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u062d\u062c\u0645 \u0645\u0646 \u0627\u0644\u0643\u0648\u0633\u0629 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loading=\"lazy\" class=\"aligncenter wp-image-5987\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0634\u0648\u0631\u0628\u0629-\u0627\u0644\u0643\u0631\u0646\u0628-\u0645\u0646-\u0648\u062c\u0628\u0627\u062a-\u0627\u0644\u062f\u0627\u064a\u062a-\u0644\u0644\u062a\u0646\u062d\u064a\u0641.jpg\" alt=\"\u0634\u0648\u0631\u0628\u0629 \u0627\u0644\u0643\u0631\u0646\u0628 \u0627\u0644\u062f\u0627\u064a\u062a \" width=\"700\" height=\"394\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0634\u0648\u0631\u0628\u0629-\u0627\u0644\u0643\u0631\u0646\u0628-\u0645\u0646-\u0648\u062c\u0628\u0627\u062a-\u0627\u0644\u062f\u0627\u064a\u062a-\u0644\u0644\u062a\u0646\u062d\u064a\u0641.jpg 1000w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0634\u0648\u0631\u0628\u0629-\u0627\u0644\u0643\u0631\u0646\u0628-\u0645\u0646-\u0648\u062c\u0628\u0627\u062a-\u0627\u0644\u062f\u0627\u064a\u062a-\u0644\u0644\u062a\u0646\u062d\u064a\u0641-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0634\u0648\u0631\u0628\u0629-\u0627\u0644\u0643\u0631\u0646\u0628-\u0645\u0646-\u0648\u062c\u0628\u0627\u062a-\u0627\u0644\u062f\u0627\u064a\u062a-\u0644\u0644\u062a\u0646\u062d\u064a\u0641-768x432.jpg 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h3><span style=\"font-weight: 400;\">4- \u0634\u0648\u0631\u0628\u0629 \u0627\u0644\u0643\u0631\u0646\u0628 \u0645\u0646 \u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062f\u0627\u064a\u062a \u0644\u0644\u062a\u0646\u062d\u064a\u0641<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0645\u0644\u064a\u0626\u0629 \u0628\u0627\u0644\u0643\u0631\u0646\u0628 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\u0627\u0644\u0623\u0628\u064a\u0636<\/span><\/li>\n<\/ul>\n<p><strong>\u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u062e\u0637\u0648\u0629 1<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0633\u062e\u0646 \u0627\u0644\u0632\u064a\u062a \u0641\u064a \u0642\u062f\u0631 \u0643\u0628\u064a\u0631 \u0639\u0644\u0649 \u0646\u0627\u0631 \u0645\u062a\u0648\u0633\u0637\u0629. \u064a\u0636\u0627\u0641 \u0627\u0644\u0628\u0635\u0644 \u0648\u0627\u0644\u062c\u0632\u0631 \u0648\u0627\u0644\u0643\u0631\u0641\u0633. \u064a\u064f\u0637\u0647\u0649 \u0627\u0644\u0645\u0632\u064a\u062c \u0645\u0639 \u0627\u0644\u062a\u062d\u0631\u064a\u0643 \u062d\u062a\u0649 \u062a\u0628\u062f\u0623 \u0627\u0644\u062e\u0636\u0627\u0631 \u0641\u064a \u0627\u0644\u0646\u0636\u062c\u060c \u0645\u0646 6 \u0625\u0644\u0649 8 \u062f\u0642\u0627\u0626\u0642. \u064a\u064f\u0636\u0627\u0641 \u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u062d\u0644\u0648 \u0648\u0627\u0644\u062b\u0648\u0645 \u0648\u0627\u0644\u062a\u0648\u0627\u0628\u0644 \u0627\u0644\u0625\u064a\u0637\u0627\u0644\u064a\u0629 \u0648\u0627\u0644\u0641\u0644\u0641\u0644 \u0648\u0627\u0644\u0645\u0644\u062d \u0648\u064a\u064f\u0637\u0647\u0649 \u0627\u0644\u0645\u0632\u064a\u062c \u0645\u0639 \u0627\u0644\u062a\u062d\u0631\u064a\u0643 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u062a\u064a\u0646.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u062e\u0637\u0648\u0629 2<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0623\u0636\u0641 \u0627\u0644\u0645\u0631\u0642 \u0648\u0627\u0644\u0643\u0631\u0646\u0628 \u0648\u0627\u0644\u0637\u0645\u0627\u0637\u0645. \u0627\u0631\u0641\u0639 \u0627\u0644\u0646\u0627\u0631 \u0625\u0644\u0649 \u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 \u0645\u062a\u0648\u0633\u0637\u0629 \u0625\u0644\u0649 \u0639\u0627\u0644\u064a\u0629 \u0648\u0627\u062a\u0631\u0643\u0647\u0627 \u062d\u062a\u0649 \u0627\u0644\u063a\u0644\u064a\u0627\u0646. \u062e\u0641\u0641 \u0627\u0644\u062d\u0631\u0627\u0631\u0629 \u0644\u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0646\u0627\u0631 \u0647\u0627\u062f\u0626\u0629\u060c \u063a\u0637\u064a\u0647\u0627 \u062c\u0632\u0626\u064a\u064b\u0627 \u0648\u0627\u0637\u0647\u064a\u0647\u0627 \u062d\u062a\u0649 \u062a\u0646\u0636\u062c \u062c\u0645\u064a\u0639 \u0627\u0644\u062e\u0636\u0627\u0631\u060c 15 \u0625\u0644\u0649 20 \u062f\u0642\u064a\u0642\u0629 \u0625\u0636\u0627\u0641\u064a\u0629. \u064a\u0631\u0641\u0639 \u0639\u0646 \u0627\u0644\u0646\u0627\u0631 \u0648\u064a\u0642\u0644\u0628 \u0641\u064a \u0627\u0644\u062e\u0644.<\/span><\/p>\n<p><strong>\u062d\u0642\u0627\u0626\u0642 \u063a\u0630\u0627\u0626\u064a\u0629<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u062d\u062c\u0645 \u0627\u0644\u062d\u0635\u0629: \u062d\u0648\u0627\u0644\u064a 2 \u0643\u0648\u0628 \u0644\u0643\u0644 \u062d\u0635\u0629: 133 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629\u061b \u0628\u0631\u0648\u062a\u064a\u0646 3 \u062c\u0645\u061b \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a 19.8 \u062c\u0645\u061b \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 7 \u062c\u0645\u061b \u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a 11 \u062c\u0645\u061b 5.2 \u062c\u0631\u0627\u0645 \u062f\u0647\u0648\u0646.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-5988 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0645\u0627\u0641\u0646-\u0627\u0644\u0628\u064a\u0636-\u0645\u0646-\u0648\u062c\u0628\u0627\u062a-\u0627\u0644\u062f\u0627\u064a\u062a-\u0644\u0644\u062a\u0646\u062d\u064a\u0641-1024x577.jpg\" alt=\"\u0645\u0627\u0641\u0646 \u0627\u0644\u0628\u064a\u0636 \u0645\u0646 \u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062f\u0627\u064a\u062a \u0644\u0644\u062a\u0646\u062d\u064a\u0641\" width=\"700\" height=\"394\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0645\u0627\u0641\u0646-\u0627\u0644\u0628\u064a\u0636-\u0645\u0646-\u0648\u062c\u0628\u0627\u062a-\u0627\u0644\u062f\u0627\u064a\u062a-\u0644\u0644\u062a\u0646\u062d\u064a\u0641-1024x577.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0645\u0627\u0641\u0646-\u0627\u0644\u0628\u064a\u0636-\u0645\u0646-\u0648\u062c\u0628\u0627\u062a-\u0627\u0644\u062f\u0627\u064a\u062a-\u0644\u0644\u062a\u0646\u062d\u064a\u0641-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0645\u0627\u0641\u0646-\u0627\u0644\u0628\u064a\u0636-\u0645\u0646-\u0648\u062c\u0628\u0627\u062a-\u0627\u0644\u062f\u0627\u064a\u062a-\u0644\u0644\u062a\u0646\u062d\u064a\u0641-768x433.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0645\u0627\u0641\u0646-\u0627\u0644\u0628\u064a\u0636-\u0645\u0646-\u0648\u062c\u0628\u0627\u062a-\u0627\u0644\u062f\u0627\u064a\u062a-\u0644\u0644\u062a\u0646\u062d\u064a\u0641.jpg 1200w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h3><span style=\"font-weight: 400;\">5- \u0645\u0627\u0641\u0646 \u0627\u0644\u0628\u064a\u0636<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062f\u0627\u064a\u062a \u0644\u0644\u062a\u0646\u062d\u064a\u0641 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u062c\u064a\u062f\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u062a\u0634\u0639\u0631\u0643 \u0628\u0627\u0644\u0634\u0628\u0639 \u0644\u0648\u0642\u062a \u0623\u0637\u0648\u0644. \u062a\u0639\u062a\u0628\u0631 \u0645\u0627\u0641\u0646 \u0627\u0644\u0628\u064a\u0636 \u0627\u0644\u0645\u0644\u064a\u0626\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0623\u0648 \u0627\u0644\u0639\u062c\u0629 \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u0627\u0644\u0645\u062e\u0628\u0648\u0632\u0629\u060c \u0648\u062c\u0628\u0629 \u0641\u0637\u0648\u0631 \u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u0644\u0635\u0628\u0627\u062d \u0627\u0644\u0645\u0634\u063a\u0648\u0644. \u0642\u0645 \u0628\u0639\u0645\u0644 \u0643\u0645\u064a\u0629 \u0623\u0643\u0628\u0631 \u0648\u0642\u0645 \u0628\u062a\u062c\u0645\u064a\u062f\u0647\u0627 \u0644\u0644\u0623\u064a\u0627\u0645 \u0627\u0644\u062a\u064a \u0644\u0627 \u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0643 \u0641\u064a\u0647\u0627 \u0648\u0642\u062a \u0644\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0641\u0637\u0627\u0631 \u0627\u0644\u0645\u0639\u062a\u0627\u062f. \u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u062a\u0642\u062f\u064a\u0645 \u0647\u0630\u0647 \u0627\u0644\u0637\u0627\u0632\u062c\u0629 \u0645\u0639 \u0633\u0644\u0637\u0629 \u0641\u0648\u0627\u0643\u0647 \u0644\u0648\u062c\u0628\u0629 \u0641\u0637\u0648\u0631 \u0648\u063a\u062f\u0627\u0621 \u0628\u0633\u064a\u0637\u0629 \u0641\u064a \u0646\u0647\u0627\u064a\u0629 \u0627\u0644\u0623\u0633\u0628\u0648\u0639.<\/span><\/p>\n<p><strong>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a\u00a0<\/strong><\/p>\n<ul>\n<li>3 \u0634\u0631\u0627\u0626\u062d \u0644\u062d\u0645 \u0645\u0642\u062f\u062f \u0645\u0641\u0631\u0648\u0645\u0629 \u0623\u0648 \u0628\u0633\u0637\u0631\u0645\u0629<\/li>\n<li>2 \u0643\u0648\u0628 \u0628\u0631\u0648\u0643\u0644\u064a \u0645\u0641\u0631\u0648\u0645 \u0646\u0627\u0639\u0645\u0627\u064b<\/li>\n<li>4 \u0628\u0635\u0644 \u0623\u062e\u0636\u0631 \u0645\u0642\u0637\u0639 \u0625\u0644\u0649 \u0634\u0631\u0627\u0626\u062d<\/li>\n<li>8 \u0628\u064a\u0636\u0627\u062a \u0643\u0628\u064a\u0631\u0629<\/li>\n<li>\u0643\u0648\u0628 \u062c\u0628\u0646 \u0634\u064a\u062f\u0631 \u0645\u0628\u0634\u0648\u0631<\/li>\n<li>\u0646\u0635\u0641 \u0643\u0648\u0628 \u062d\u0644\u064a\u0628<\/li>\n<li>\u0646\u0635\u0641 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0644\u062d<\/li>\n<li>\u0646\u0635\u0641 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0641\u0644\u0641\u0644 \u0645\u0637\u062d\u0648\u0646<\/li>\n<\/ul>\n<p><strong>\u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u062e\u0637\u0648\u0629 1<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u064a\u064f\u0633\u062e\u0646 \u0627\u0644\u0641\u0631\u0646 \u0625\u0644\u0649 180 \u062f\u0631\u062c\u0629 \u0648\u063a\u0644\u0641 \u0635\u064a\u0646\u064a\u0629 \u0645\u0627\u0641\u0646 12 \u0643\u0648\u0628 \u0628\u0631\u0630\u0627\u0630 \u0627\u0644\u0632\u064a\u062a \u0623\u0648 \u0627\u0644\u0632\u0628\u062f\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u062e\u0637\u0648\u0629 2<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u064a\u064f\u0637\u0647\u0649 \u0627\u0644\u0644\u062d\u0645 \u0627\u0644\u0645\u0642\u062f\u062f \u0623\u0648 \u0627\u0644\u0628\u0633\u0637\u0631\u0645\u0629 \u0641\u064a \u0645\u0642\u0644\u0627\u0629 \u0643\u0628\u064a\u0631\u0629 \u0639\u0644\u0649 \u0646\u0627\u0631 \u0645\u062a\u0648\u0633\u0637\u0629 \u062d\u062a\u0649 \u064a\u0646\u0636\u062c\u060c \u0645\u0646 4 \u0625\u0644\u0649 5 \u062f\u0642\u0627\u0626\u0642. \u064a\u064f\u0631\u0641\u0639 \u0628\u0645\u0644\u0639\u0642\u0629 \u0645\u062b\u0642\u0648\u0628\u0629 \u0625\u0644\u0649 \u0637\u0628\u0642 \u0645\u0628\u0637\u0646 \u0628\u0645\u0646\u0634\u0641\u0629 \u0648\u0631\u0642\u064a\u0629. \u064a\u064f\u0636\u0627\u0641 \u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a \u0648\u0627\u0644\u0628\u0635\u0644 \u0627\u0644\u0623\u062e\u0636\u0631 \u0648\u064a\u064f\u0637\u0647\u0649 \u0627\u0644\u0645\u0632\u064a\u062c \u0645\u0639 \u0627\u0644\u062a\u062d\u0631\u064a\u0643 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0637\u0631\u064a\u064b\u0627 \u0644\u0645\u062f\u0629 5 \u062f\u0642\u0627\u0626\u0642 \u062a\u0642\u0631\u064a\u0628\u064b\u0627. \u064a\u0631\u0641\u0639 \u0639\u0646 \u0627\u0644\u0646\u0627\u0631 \u0648\u064a\u062a\u0631\u0643 \u0644\u064a\u0628\u0631\u062f \u0644\u0645\u062f\u0629 5 \u062f\u0642\u0627\u0626\u0642.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u062e\u0637\u0648\u0647 3<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0623\u062b\u0646\u0627\u0621\u060c \u0627\u062e\u0641\u0642 \u0627\u0644\u0628\u064a\u0636 \u0648\u0627\u0644\u062c\u0628\u0646 \u0648\u0627\u0644\u062d\u0644\u064a\u0628 \u0648\u0627\u0644\u0645\u0644\u062d \u0648\u0627\u0644\u0641\u0644\u0641\u0644 \u0641\u064a \u0648\u0639\u0627\u0621 \u0643\u0628\u064a\u0631. \u064a\u064f\u0636\u0627\u0641 \u0645\u0632\u064a\u062c \u0627\u0644\u0644\u062d\u0645 \u0627\u0644\u0645\u0642\u062f\u062f \u0648\u0627\u0644\u0642\u0631\u0646\u0628\u064a\u0637. \u064a\u0642\u0633\u0645 \u062e\u0644\u064a\u0637 \u0627\u0644\u0628\u064a\u0636 \u0628\u064a\u0646 \u0623\u0643\u0648\u0627\u0628 \u0627\u0644\u0645\u0627\u0641\u0646 \u0627\u0644\u0645\u062d\u0636\u0631\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u062e\u0637\u0648\u0629 4<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u062e\u0628\u0632\u0647\u0627 \u062d\u062a\u0649 \u062a\u062a\u0645\u0627\u0633\u0643\u060c \u0644\u0645\u062f\u0629 25 \u0625\u0644\u0649 30 \u062f\u0642\u064a\u0642\u0629. \u0627\u062a\u0631\u0643\u0647 \u0644\u0645\u062f\u0629 5 \u062f\u0642\u0627\u0626\u0642 \u0642\u0628\u0644 \u0625\u0632\u0627\u0644\u062a\u0647 \u0645\u0646 \u0642\u0627\u0644\u0628 \u0627\u0644\u0643\u0639\u0643.<\/span><\/p>\n<p><strong>\u062d\u0642\u0627\u0626\u0642 \u063a\u0630\u0627\u0626\u064a\u0629<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u062d\u062c\u0645 \u0627\u0644\u062d\u0635\u0629: 2 \u0639\u062c\u0629 \u0635\u063a\u064a\u0631\u0629 \u0644\u0643\u0644 \u062d\u0635\u0629: 212 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629\u061b \u0628\u0631\u0648\u062a\u064a\u0646 15.7 \u062c\u0645\u061b \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a 4.6 \u062c\u0645\u061b 1.1 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\u061b \u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a 2 \u062c\u0645\u061b 14.5 \u062c\u0631\u0627\u0645 \u062f\u0647\u0648\u0646.<\/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\u062f\u0631: <a href=\"https:\/\/www.eatingwell.com\/recipes\/18045\/weight-loss-diet\/\" target=\"_blank\" rel=\"noopener\">Eatingwell<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u0627\u0639\u062b\u0631 \u0639\u0644\u0649 \u0623\u0644\u0630 \u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062f\u0627\u064a\u062a \u0644\u0644\u062a\u0646\u062d\u064a\u0641 \u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646\u060c \u0648\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0643\u0627\u0645\u0644 \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0625\u0641\u0637\u0627\u0631 \u0648\u0627\u0644\u063a\u062f\u0627\u0621 \u0648\u0627\u0644\u0639\u0634\u0627\u0621. \u0648\u0635\u0641\u0627\u062a \u0635\u062d\u064a\u0629 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0642\u0644\u064a\u0644\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u0646 \u062e\u0628\u0631\u0627\u0621 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0641\u064a \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634. 5 \u0645\u0646 \u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062f\u0627\u064a\u062a \u0644\u0644\u062a\u0646\u062d\u064a\u0641 1- \u0634\u0648\u0631\u0628\u0629 \u0627\u0644\u062f\u062c\u0627\u062c \u0648\u0627\u0644\u0633\u0628\u0627\u0646\u062e \u0645\u0639 \u0627\u0644\u0628\u064a\u0633\u062a\u0648 \u0627\u0644\u0637\u0627\u0632\u062c \u064a\u0633\u062a\u0641\u064a\u062f \u0647\u0630\u0627 \u0627\u0644\u062d\u0633\u0627\u0621 \u0627\u0644\u0645\u0639\u0637\u0631 \u0628\u0627\u0644\u0646\u0643\u0647\u0629 \u0627\u0644\u0625\u064a\u0637\u0627\u0644\u064a\u0629 \u0645\u0646 \u0645\u0643\u0648\u0646\u0627\u062a &#8230;<\/p>\n","protected":false},"author":15,"featured_media":5991,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[14],"tags":[1275,274,1103,1276],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/11\/\u0623\u0644\u0630-\u0648\u062c\u0628\u0627\u062a-\u0627\u0644\u062f\u0627\u064a\u062a-\u0644\u0644\u062a\u0646\u062d\u064a\u0641-1024x576.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/5979"}],"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=5979"}],"version-history":[{"count":6,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/5979\/revisions"}],"predecessor-version":[{"id":5994,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/5979\/revisions\/5994"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/5991"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=5979"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=5979"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=5979"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}