{"id":618,"date":"2021-01-18T13:57:37","date_gmt":"2021-01-18T11:57:37","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=618"},"modified":"2023-01-29T14:10:50","modified_gmt":"2023-01-29T12:10:50","slug":"%d8%b3%d9%86%d8%a7%d9%83%d8%b3-%d8%b5%d8%ad%d9%8a%d8%a9","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%b3%d9%86%d8%a7%d9%83%d8%b3-%d8%b5%d8%ad%d9%8a%d8%a9\/","title":{"rendered":"\u0633\u0646\u0627\u0643\u0633 \u0635\u062d\u064a\u0629 \u0644\u0630\u064a\u0630\u0629 \u0644\u0644\u062f\u0627\u064a\u062a \u0628\u0633\u0639\u0631\u0627\u062a \u0642\u0644\u064a\u0644\u0629"},"content":{"rendered":"<p>\u0627\u0644\u0633\u0646\u0627\u0643\u0633 \u0645\u0646 \u0627\u0644\u0645\u064f\u0641\u0636\u0644\u0627\u062a \u0644\u0644\u0643\u062b\u064a\u0631 \u0645\u0646\u0627\u060c \u0633\u0648\u0627\u0621 \u0643\u0627\u0646\u062a \u0628\u064a\u0646 \u0627\u0644\u0648\u062c\u0628\u0627\u062a\u060c \u0623\u0648 \u0623\u062b\u0646\u0627\u0621 \u0645\u0634\u0627\u0647\u062f\u0629 \u0627\u0644\u062a\u0644\u0641\u0632\u064a\u0648\u0646\u060c \u0623\u0648 \u0648\u062c\u0628\u0629 \u0633\u0631\u064a\u0639\u0629 \u0639\u0646\u062f\u0645\u0627 \u0644\u0627 \u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0643 \u0648\u0642\u062a \u0644\u062a\u062c\u0647\u064a\u0632 \u0648\u062c\u0628\u0629 \u0643\u0627\u0645\u0644\u0629. \u0648\u0627\u0644\u0633\u0646\u0627\u0643\u0633 \u0648\u062d\u062f\u0647\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0633\u0628\u0628\u0627 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\u060c \u062d\u062a\u0649 \u0625\u0646 \u0643\u0646\u062a \u062a\u062a\u0628\u0639 \u0646\u0638\u0627\u0645\u0627 \u063a\u0630\u0627\u0626\u064a\u0627 \u0635\u062d\u064a\u0627 \u0641\u064a \u0628\u0627\u0642\u064a \u0648\u062c\u0628\u0627\u062a\u0643\u060c \u0644\u0630\u0644\u0643 \u064a\u062c\u0628 \u0627\u0644\u0627\u0646\u062a\u0628\u0627\u0647 \u0644\u0647\u0627 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\u0627\u0644\u0645\u0646\u0632\u0644.<\/p>\n<p><a style=\"color: #003366; text-decoration: none;\" href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\">\u0646\u0632\u0651\u0644 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0627\u0644\u0622\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0627\u0633\u0628 \u0645\u0633\u062a\u0648\u0627\u0643 \u0623\u064a\u0627\u064b \u0643\u0627\u0646<\/a><br \/>\n<a style=\"color: #003366; text-decoration: none;\" href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" 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<h2>\u0633\u0646\u0627\u0643\u0633 \u0635\u062d\u064a\u0629 \u0644\u0630\u064a\u0630\u0629 \u0648\u0633\u0631\u064a\u0639\u0629<\/h2>\n<h3>1- \u0634\u0631\u0627\u0626\u062d \u0627\u0644\u062a\u0641\u0627\u062d \u0645\u0639 \u0632\u0628\u062f\u0629 \u0627\u0644\u0644\u0648\u0632<\/h3>\n<p>\u0645\u0643\u0648\u0646\u0627\u062a \u0627\u0644\u0648\u062c\u0628\u0629:<br \/>\n&#8211; \u062a\u0641\u0627\u062d\u0629 \u0645\u062a\u0648\u0633\u0637\u0629<br \/>\n&#8211; \u0645\u0644\u0639\u0642\u062a\u064a\u0646 \u0643\u0628\u0627\u0631 \u0645\u0646 \u0632\u0628\u062f\u0629 \u0627\u0644\u0644\u0648\u0632.<\/p>\n<p>&#8211; \u0642\u0634\u0631 \u0627\u0644\u0644\u0648\u0632 \u0648\u0627\u0637\u062d\u0646\u0647 \u062c\u064a\u062f\u0627 \u062c\u062f\u0627 \u062d\u062a\u0649 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0632\u0628\u062f\u0629 \u0627\u0644\u0644\u0648\u0632.<br \/>\n&#8211; \u0627\u062f\u0647\u0646 \u0634\u0631\u0627\u0626\u062d \u0627\u0644\u062a\u0641\u0627\u062d \u0628\u0632\u0628\u062f\u0629 \u0627\u0644\u0644\u0648\u0632 \u0648\u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0643\u0633\u0646\u0627\u0643 \u0635\u062d\u064a \u0644\u0630\u064a\u0630.<\/p>\n<p>\u0647\u0630\u0647 \u0627\u0644\u0648\u062c\u0628\u0629 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649:<\/p>\n<ul>\n<li>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646: 6 \u062c\u0631\u0627\u0645<\/li>\n<li>\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629: 260<\/li>\n<li>\u0627\u0644\u0633\u0643\u0631: 19 \u062c\u0631\u0627\u0645<\/li>\n<\/ul>\n<h3>2- \u0627\u0644\u0645\u0634\u0645\u0634<\/h3>\n<p>\u0627\u0644\u0645\u0634\u0645\u0634 \u0627\u0644\u0645\u062c\u0641\u0641 \u0623\u0648 \u0627\u0644\u0637\u0627\u0632\u062c\u060c \u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0634\u0628\u0639\u0629\u060c \u0648\u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644\u060c \u0648\u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645\u060c \u0648\u0645\u0635\u062f\u0631 \u0631\u0627\u0626\u0639 \u0644\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645\u060c \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a A \u0648 C.<\/p>\n<p>\u0643\u0648\u0628 \u0645\u0646 \u0634\u0631\u0627\u0626\u062d \u0627\u0644\u0645\u0634\u0645\u0634 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649:<\/p>\n<ul>\n<li>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646: 2 \u062c\u0631\u0627\u0645.<\/li>\n<li>\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629: 79.<\/li>\n<li>\u0627\u0644\u0633\u0643\u0631: 15 \u062c\u0631\u0627\u0645.<\/li>\n<\/ul>\n<h3>3- \u0627\u0644\u062e\u064a\u0627\u0631 \u0627\u0644\u0635\u063a\u064a\u0631<\/h3>\n<p>\u0627\u0644\u062e\u064a\u0627\u0631\u0629 \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u0628\u0647\u0627 15 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u0642\u0637 \u0644\u0643\u0644 \u0648\u062c\u0628\u0629! \u0648\u0647\u064a \u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u0644\u0647\u0636\u0645.<\/p>\n<p>\u0627\u0644\u0648\u062c\u0628\u0629 \u0627\u0644\u0645\u062a\u0643\u0648\u0646\u0629 \u0645\u0646 3 \u062e\u064a\u0627\u0631\u0627\u062a \u0628\u0647\u0627:<\/p>\n<ul>\n<li>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646: 0g<\/li>\n<li>\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629: 45<\/li>\n<li>\u0627\u0644\u0633\u0643\u0631: 6 \u062c\u0631\u0627\u0645<\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3927 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/\u0634\u0631\u0627\u0626\u062d-\u062a\u0641\u0627\u062d.jpg\" alt=\"\u0634\u0631\u0627\u0626\u062d \u062a\u0641\u0627\u062d\" width=\"625\" height=\"414\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/\u0634\u0631\u0627\u0626\u062d-\u062a\u0641\u0627\u062d.jpg 625w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/\u0634\u0631\u0627\u0626\u062d-\u062a\u0641\u0627\u062d-300x199.jpg 300w\" sizes=\"(max-width: 625px) 100vw, 625px\" \/><\/p>\n<h3>4- \u0634\u0631\u0627\u0626\u062d \u0627\u0644\u062a\u0641\u0627\u062d \u0627\u0644\u0645\u062e\u0628\u0648\u0632\u0629<\/h3>\n<p>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a:<br \/>\n&#8211; 3 \u062a\u0641\u0627\u062d \u0623\u062d\u0645\u0631 \u0643\u0628\u064a\u0631 \u0645\u0646\u0632\u0648\u0639 \u0627\u0644\u0628\u0630\u0648\u0631<br \/>\n&#8211; \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0642\u0631\u0641\u0629<br \/>\n&#8211; 2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0633\u0643\u0631 \u0628\u0646\u064a<\/p>\n<p>\u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/p>\n<ol>\n<li>\u0633\u062e\u0646 \u0627\u0644\u0641\u0631\u0646 \u0625\u0644\u0649 200 \u062f\u0631\u062c\u0629.<\/li>\n<li>\u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0633\u0643\u064a\u0646 \u062d\u0627\u062f\u060c \u0642\u0645 \u0628\u062a\u0642\u0637\u064a\u0639 \u0627\u0644\u062a\u0641\u0627\u062d \u0625\u0644\u0649 \u0634\u0631\u0627\u0626\u062d \u0631\u0641\u064a\u0639\u0629 \u0625\u0644\u0649 \u0623\u0642\u0635\u0649 \u062d\u062f \u0645\u0645\u0643\u0646.<\/li>\n<li>\u0627\u0641\u0631\u062f \u0634\u0631\u0627\u0626\u062d \u0627\u0644\u062a\u0641\u0627\u062d \u0639\u0644\u0649 \u0648\u0631\u0642 \u0627\u0644\u0632\u0628\u062f\u0629\u060c \u0648\u0631\u0634 \u0645\u0632\u064a\u062c \u0627\u0644\u0642\u0631\u0641\u0629 \u0648\u0627\u0644\u0633\u0643\u0631 \u0639\u0644\u0649 \u0634\u0631\u0627\u0626\u062d \u0627\u0644\u062a\u0641\u0627\u062d.<\/li>\n<li>\u0627\u062e\u0628\u0632\u0647\u0627 \u0644\u0645\u062f\u0629 40-50 \u062f\u0642\u064a\u0642\u0629. \u062b\u0645 \u0627\u0642\u0644\u0628 \u0627\u0644\u062a\u0641\u0627\u062d\u060c \u0648\u0623\u0636\u0641 \u0627\u0644\u0642\u0631\u0641\u0629 \u0639\u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631 \u0648\u0627\u062e\u0628\u0632\u0647\u0627 \u0644\u0645\u062f\u0629 40-50 \u062f\u0642\u064a\u0642\u0629 \u0623\u062e\u0631\u0649.<br \/>\n\u062d\u062a\u0649 \u064a\u062a\u062d\u0645\u0635 \u0648\u064a\u0635\u0628\u062d \u0644\u0648\u0646\u0647 \u0630\u0647\u0628\u064a\u0627.<\/li>\n<li>\u0623\u062e\u0631\u062c\u0647 \u0645\u0646 \u0627\u0644\u0641\u0631\u0646 \u0648\u0627\u062a\u0631\u0643\u0647 \u064a\u0628\u0631\u062f \u062a\u0645\u0627\u0645\u064b\u0627 \u0642\u0628\u0644 \u0645\u0627 \u062a\u0646\u0642\u0644\u0647 \u0644\u0639\u0644\u0628\u0629 \u0645\u063a\u0644\u0642\u0629. \u0644\u0643\u0646 \u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0623\u0643\u0644\u0647 \u062e\u0644\u0627\u0644 \u0633\u0627\u0639\u0627\u062a \u0645\u0646 \u062a\u0633\u0648\u064a\u062a\u0647.<\/li>\n<\/ol>\n<p>\u062d\u062c\u0645 \u0627\u0644\u062a\u0642\u062f\u064a\u0645: 1\/3 \u0627\u0644\u0648\u0635\u0641\u0629 \u0641\u064a\u0647\u0627:<\/p>\n<ul>\n<li>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646: 1 \u062c\u0631\u0627\u0645<\/li>\n<li>\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629: 141<\/li>\n<li>\u0627\u0644\u0633\u0643\u0631: 27 \u062c\u0631\u0627\u0645<\/li>\n<\/ul>\n<h3>5- \u0627\u0644\u0643\u0645\u062b\u0631\u0649 \u0627\u0644\u0645\u062e\u0628\u0648\u0632\u0629 \u0628\u0627\u0644\u0639\u0633\u0644 \u0648\u0639\u064a\u0646 \u0627\u0644\u062c\u0645\u0644<\/h3>\n<p>\u0648\u062c\u0628\u0629 \u0633\u0647\u0644\u0629 \u0641\u064a \u0627\u0644\u062a\u062d\u0636\u064a\u0631\u060c \u0648\u0628\u0647\u0627 \u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u060c\u062a \u0648\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0648\u0623\u0644\u064a\u0627\u0641\u060c \u062a\u062c\u0639\u0644\u0647\u0627 \u0645\u062b\u0627\u0644\u064a\u0629 \u0639\u0646\u062f\u0645\u0627 \u062a\u062d\u062a\u0627\u062c \u0648\u062c\u0628\u0629 \u062a\u0639\u0637\u064a\u0643 \u0637\u0627\u0642\u0629 \u0637\u0648\u0627\u0644 \u0627\u0644\u064a\u0648\u0645.<\/p>\n<p>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a:<br \/>\n&#8211; 2 \u0643\u0645\u062b\u0631\u0649 \u0646\u0627\u0636\u062c\u0629<br \/>\n&#8211; \u0631\u0628\u0639 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0642\u0631\u0641\u0629 \u0627\u0644\u0645\u0637\u062d\u0648\u0646\u0629<br \/>\n&#8211; 2 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0639\u0633\u0644<br \/>\n&#8211; \u0631\u0628\u0639 \u0643\u0648\u0628 \u0645\u0646 \u0639\u0628\u0646 \u0627\u0644\u062c\u0645\u0644 \u0627\u0644\u0645\u0637\u062d\u0648\u0646<br \/>\n&#8211; \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0623\u0648 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u0645\u062c\u0645\u062f (\u0627\u062e\u062a\u064a\u0627\u0631\u064a)<\/p>\n<p>\u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/p>\n<p>&#8211; \u0633\u062e\u0646 \u0627\u0644\u0641\u0631\u0646 \u0639\u0644\u0649 \u062d\u0631\u0627\u0631\u0629 \u0639\u0627\u0644\u064a\u0629.<br \/>\n&#8211; \u0642\u0637\u0639 \u0627\u0644\u0643\u0645\u062b\u0631\u0649 \u0646\u0635\u064a\u0646 \u0628\u0627\u0644\u0637\u0648\u0644 \u0648\u0627\u0646\u0632\u0639 \u0627\u0644\u0628\u0630\u0648\u0631 \u0648\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0635\u063a\u064a\u0631 \u062d\u0648\u0644\u0647\u0627.<br \/>\n&#8211; \u0627\u0641\u0631\u062f \u0627\u0644\u0643\u0645\u062b\u0631\u0649 \u0639\u0644\u0649 \u0635\u064a\u0646\u064a\u0629 \u0648\u0631\u0634 \u0645\u0643\u0627\u0646 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0630\u064a \u0646\u0632\u0639\u0646\u0627\u0647 \u0627\u0644\u0642\u0631\u0641\u0629 \u0645\u0639 \u0639\u064a\u0646 \u0627\u0644\u062c\u0645\u0644 \u0648\u0639\u0633\u0644 \u0627\u0644\u0646\u062d\u0644.<br \/>\n&#8211; \u0627\u062e\u0628\u0632\u0647\u0627 \u0641\u064a \u0627\u0644\u0641\u0631\u0646 30 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062a\u0631\u0643\u0647\u0627 \u062a\u0628\u0631\u062f \u0648\u0627\u0633\u062a\u0645\u062a\u0639 \u0628\u064a\u0647\u0627.<\/p>\n<p>\u062d\u062c\u0645 \u0627\u0644\u062a\u0642\u062f\u064a\u0645: \u0646\u0635\u0641 \u0627\u0644\u0643\u0645\u062b\u0631\u0649 \u0645\u0639 \u0627\u0644\u0637\u0628\u0642\u0629<\/p>\n<ul>\n<li>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646: 1.5 \u062c\u0631\u0627\u0645<\/li>\n<li>\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629: 110.5<\/li>\n<li>\u0627\u0644\u0633\u0643\u0631: 12 \u062c\u0631\u0627\u0645<\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-621 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/Roasted-Sweet-Potato-Fries-Recipe-2-1200.jpg\" alt=\"\u0633\u0646\u0627\u0643\u0633 \u0635\u062d\u064a\u0629 \u0628\u0637\u0627\u0637\u0627\" width=\"1200\" height=\"800\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/Roasted-Sweet-Potato-Fries-Recipe-2-1200.jpg 1200w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/Roasted-Sweet-Potato-Fries-Recipe-2-1200-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/Roasted-Sweet-Potato-Fries-Recipe-2-1200-768x512.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/Roasted-Sweet-Potato-Fries-Recipe-2-1200-1024x683.jpg 1024w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/p>\n<h3>6- \u0634\u0631\u0627\u0626\u062d \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629 \u0627\u0644\u0645\u062e\u0628\u0648\u0632\u0629<\/h3>\n<p>\u0634\u0631\u0627\u0626\u062d \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0633\u0646\u0627\u0643\u0633 \u0635\u062d\u064a\u0629 \u0648\u0648\u062c\u0628\u0629 \u0645\u0645\u062a\u0627\u0632\u0629 \u0644\u0623\u0646 \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629 \u0645\u0644\u064a\u0626\u0629 \u0628\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641.<\/p>\n<p>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a:<br \/>\n&#8211; \u0646\u0635\u0641 \u0643\u064a\u0644\u0648 \u0645\u0646 \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629<br \/>\n&#8211; 1\/3 \u0643\u0648\u0628 \u0632\u064a\u062a \u0632\u064a\u062a\u0648\u0646<br \/>\n&#8211; \u0631\u0634\u0629 \u0645\u0644\u062d<\/p>\n<p>\u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/p>\n<p>&#8211; \u0627\u063a\u0633\u0644 \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u062c\u064a\u062f\u0627 \u0648\u0642\u0637\u0639\u0647\u0627 \u0634\u0631\u0627\u0626\u062d \u0631\u0641\u064a\u0639\u0629 \u0645\u062b\u0644 \u0627\u0644\u0634\u064a\u0628\u0633.<br \/>\n&#8211; \u0631\u0635 \u0634\u0631\u0627\u0626\u062d \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0641\u064a \u0635\u064a\u0646\u064a\u0629 \u0641\u0631\u0646.<br \/>\n&#8211; \u0627\u062f\u0647\u0646 \u0648\u062c\u0647\u0647\u0627 \u0628\u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0648\u0631\u0634\u0629 \u0645\u0644\u062d.<br \/>\n&#8211; \u0628\u0639\u062f 30 \u062f\u0642\u064a\u0642\u0629\u060c \u0642\u0644\u0628 \u0634\u0631\u0627\u0626\u062d \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0644\u062a\u062a\u062d\u0645\u0635 \u0645\u0646 \u0627\u0644\u0646\u0627\u062d\u064a\u062a\u064a\u0646.<br \/>\n&#8211; \u0627\u0633\u062a\u0645\u062a\u0639 \u0628\u0628\u062f\u064a\u0644&nbsp; \u0635\u062d\u064a \u0644\u0644\u0634\u064a\u0628\u0633 \u0627\u0644\u062c\u0627\u0647\u0632.<\/p>\n<p>\u062d\u062c\u0645 \u0627\u0644\u062a\u0642\u062f\u064a\u0645: 1\/8 \u0627\u0644\u0648\u0635\u0641\u0629<\/p>\n<ul>\n<li>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646: 1 \u062c\u0631\u0627\u0645<\/li>\n<li>\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629: 152<\/li>\n<li>\u0627\u0644\u0633\u0643\u0631: 4 \u062c\u0631\u0627\u0645<\/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>7- \u0628\u0637\u0627\u0637\u0627 \u062d\u0644\u0648\u0629 \u0628\u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a \u0648\u0639\u064a\u0646 \u0627\u0644\u062c\u0645\u0644<\/h3>\n<p>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a:<br \/>\n&#8211; 1 \u0628\u0637\u0627\u0637\u0627 \u062d\u0644\u0648\u0629<br \/>\n&#8211; 0.25 \u0643\u0648\u0628 \u0632\u0628\u0627\u062f\u064a \u064a\u0648\u0646\u0627\u0646\u064a \u0639\u0627\u062f\u064a<br \/>\n\u0645\u0639\u0644\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0639\u064a\u0646 \u062c\u0645\u0644 \u0645\u0641\u0631\u0648\u0645<\/p>\n<p>\u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/p>\n<p>&#8211; \u0633\u0648\u064a \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629 \u0641\u064a \u0627\u0644\u0645\u064a\u0643\u0631\u0648\u0648\u064a\u0641 \u0645\u0646 2 \u0625\u0644\u0649 5 \u062f\u0642\u0627\u0626\u0642 (\u062d\u062a\u0649 \u062a\u0646\u0636\u062c).<br \/>\n&#8211; \u064f\u0642\u0633\u0651\u0645\u0647\u0627 \u062c\u0632\u0626\u064a\u0646 \u0628\u0627\u0644\u0637\u0648\u0644 \u0648\u0623\u0636\u0641 \u0639\u0644\u064a\u0647\u0627 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a \u0648\u0639\u064a\u0646 \u0627\u0644\u062c\u0645\u0644 \u0627\u0644\u0645\u0641\u0631\u0648\u0645.<\/p>\n<p>\u062d\u062c\u0645 \u0627\u0644\u062a\u0642\u062f\u064a\u0645: 1 \u0628\u0637\u0627\u0637\u0627<\/p>\n<ul>\n<li>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646: 9 \u062c\u0631\u0627\u0645<\/li>\n<li>\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629: 194<\/li>\n<li>\u0627\u0644\u0633\u0643\u0631: 9 \u062c\u0631\u0627\u0645<\/li>\n<\/ul>\n<h3>8- \u0645\u0648\u0632<\/h3>\n<p>\u0627\u0644\u0645\u0648\u0632 \u0637\u0631\u064a\u0642\u0629 \u0647\u0627\u0626\u0644\u0629 \u0644\u0645\u0646\u0639 \u0627\u0644\u0631\u063a\u0628\u0629 \u0627\u0644\u0634\u062f\u064a\u062f\u0629 \u0641\u064a \u0627\u0644\u062d\u0644\u0648\u064a\u0627\u062a\u060c \u0644\u0623\u0646\u0647 \u0645\u0644\u064a\u0621 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0648\u0641\u064a\u0647 \u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0648\u0645\u0646\u063a\u0646\u064a\u0632.<\/p>\n<p>\u062d\u062c\u0645 \u0627\u0644\u062d\u0635\u0629: 1 \u0645\u0648\u0632\u0629 \u0645\u062a\u0648\u0633\u0637\u0629<\/p>\n<ul>\n<li>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646: 1 \u062c\u0631\u0627\u0645<\/li>\n<li>\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629: 110<\/li>\n<li>\u0627\u0644\u0633\u0643\u0631: 14 \u062c\u0631\u0627\u0645<\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-622 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/6-ingredient-BEST-EVER-BANANA-ICE-CREAM-vegan-dairyfree-sugarfree-glutenfree-eggfree-healthy-dessert-recipe-begoodorganics-3-wp.jpg\" alt=\"\u0633\u0646\u0627\u0643\u0633 \u0635\u062d\u064a\u0629 \u0622\u064a\u0633 \u0643\u0631\u064a\u0645\" width=\"1200\" height=\"800\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/6-ingredient-BEST-EVER-BANANA-ICE-CREAM-vegan-dairyfree-sugarfree-glutenfree-eggfree-healthy-dessert-recipe-begoodorganics-3-wp.jpg 1200w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/6-ingredient-BEST-EVER-BANANA-ICE-CREAM-vegan-dairyfree-sugarfree-glutenfree-eggfree-healthy-dessert-recipe-begoodorganics-3-wp-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/6-ingredient-BEST-EVER-BANANA-ICE-CREAM-vegan-dairyfree-sugarfree-glutenfree-eggfree-healthy-dessert-recipe-begoodorganics-3-wp-768x512.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/6-ingredient-BEST-EVER-BANANA-ICE-CREAM-vegan-dairyfree-sugarfree-glutenfree-eggfree-healthy-dessert-recipe-begoodorganics-3-wp-1024x683.jpg 1024w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/p>\n<h3>9- \u0623\u064a\u0633 \u0643\u0631\u064a\u0645 \u0627\u0644\u0645\u0648\u0632<\/h3>\n<p>\u0647\u064a \u0627\u0644\u0645\u0648\u0632\u0629 \u0646\u0641\u0633\u0647\u0627 \u0628\u062f\u0648\u0646 \u0625\u0636\u0627\u0641\u0629 \u0633\u0643\u0631 \u0623\u0648 \u0623\u064a \u0645\u0643\u0648\u0646\u0627\u062a \u0623\u062e\u0631\u0649\u060c \u0641\u0642\u0637 \u0646\u0642\u0637\u0639\u0647\u0627 \u0634\u0631\u0627\u0626\u062d \u0648\u0646\u062c\u0645\u062f\u0647\u0627 \u0641\u064a \u0627\u0644\u0641\u0631\u064a\u0632\u0631\u060c \u062b\u0645 \u0646\u0636\u0631\u0628\u0647\u0627 \u0641\u064a \u0645\u062d\u0636\u0631 \u0627\u0644\u0637\u0639\u0627\u0645 \u062d\u062a\u0649 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0642\u0648\u0627\u0645 \u0643\u0631\u064a\u0645\u064a.<\/p>\n<p>\u062d\u062c\u0645 \u0627\u0644\u062d\u0635\u0629: 1 \u0645\u0648\u0632\u0629 \u0645\u062a\u0648\u0633\u0637\u0629<\/p>\n<ul>\n<li>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646: 1 \u062c\u0631\u0627\u0645<\/li>\n<li>\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629: 110<\/li>\n<li>\u0627\u0644\u0633\u0643\u0631: 14 \u062c\u0631\u0627\u0645<\/li>\n<\/ul>\n<h3>10- \u0639\u0635\u064a\u0631 \u0627\u0644\u0645\u0648\u0632 \u0648\u0644\u0628\u0646 \u0627\u0644\u0644\u0648\u0632 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/h3>\n<p>\u0647\u0630\u0627 \u0627\u0644\u062e\u0644\u064a\u0637 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 27 \u062c\u0631\u0627\u0645&nbsp; \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0643\u0644 \u0648\u062c\u0628\u0629 &#8211; \u0648\u0623\u0642\u0644 \u0645\u0646 10 \u062c\u0631\u0627\u0645 \u0633\u0643\u0631. \u0627\u0634\u0631\u0628\u0647 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0648 \u0635\u0628\u0627\u062d\u0627 \u0644\u064a\u0645\u062f\u0643 \u0628\u0627\u0644\u0637\u0627\u0642\u0629 \u0644\u064a\u0648\u0645\u0643. \u0623\u0648 \u064a\u0645\u0643\u0646\u0643 \u0635\u0646\u0639 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86-%d8%a8%d8%a7%d8%b1\/\" target=\"_blank\" rel=\"noopener\">\u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u0627\u0631<\/a> \u0645\u0646 \u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0645\u0643\u0648\u0646\u0627\u062a \u0645\u062a\u0646\u0648\u0639\u0629 \u0623\u062e\u0631\u0649 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0633\u0646\u0627\u0643 \u063a\u0646\u064a \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/p>\n<p>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a:<br \/>\n&#8211; \u0633\u0643\u0648\u0628 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a5%d9%8a%d9%87-%d9%87%d9%88-%d8%a7%d9%84%d9%88%d8%a7%d9%8a-%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86-%d8%a3%d9%83%d8%ab%d8%b1-%d8%a7%d9%84%d9%85%d9%83%d9%85%d9%84%d8%a7%d8%aa-%d8%b4%d9%87%d8%b1%d8%a9\/\" target=\"_blank\" rel=\"noopener\">\u0628\u0648\u062f\u0631\u0629 \u0628\u0631\u0648\u062a\u064a\u0646<\/a><br \/>\n&#8211; \u0643\u0648\u0628 \u062d\u0644\u064a\u0628 \u0644\u0648\u0632 \u063a\u064a\u0631 \u0645\u062d\u0644\u0649<br \/>\n&#8211; \u0646\u0635\u0641 \u062d\u0628\u0629 \u0645\u0648\u0632<\/p>\n<p>\u0627\u0644\u0637\u0631\u064a\u0642\u0629:<br \/>\n&#8211; \u0627\u062e\u0644\u0637 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0643\u0644\u0647\u0627 \u062c\u064a\u062f\u0627 \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0646\u0627\u0639\u0645\u0629.<br \/>\n&#8211; \u0623\u0636\u0641 \u0627\u0644\u0645\u064a\u0627\u0647 \u0623\u0648 \u0627\u0644\u062b\u0644\u062c \u062d\u0633\u0628 \u0627\u0644\u0633\u064f\u0645\u0643 \u0627\u0644\u0645\u0631\u063a\u0648\u0628.<\/p>\n<p>\u062d\u062c\u0645 \u0627\u0644\u062a\u0642\u062f\u064a\u0645: 1 \u0643\u0623\u0633<\/p>\n<ul>\n<li>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646: 27 \u062c\u0631\u0627\u0645<\/li>\n<li>\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629: 216<\/li>\n<li>\u0627\u0644\u0633\u0643\u0631: 9 \u062c\u0631\u0627\u0645<\/li>\n<\/ul>\n<h3>11- \u0645\u0627\u0641\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0628\u0627\u0644\u0628\u0644\u0648\u0628\u064a\u0631\u064a \u0648\u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a<\/h3>\n<p>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a:<br \/>\n&#8211; \u0643\u0648\u0628 + \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u062f\u0642\u064a\u0642 \u0645\u062a\u0639\u062f\u062f \u0627\u0644\u0623\u063a\u0631\u0627\u0636 \u0645\u0642\u0633\u0645\u064a\u0646.<br \/>\n&#8211; \u0643\u0648\u0628 \u0634\u0648\u0641\u0627\u0646 \u0645\u0637\u062d\u0648\u0646<br \/>\n&#8211; 2 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0628\u064a\u0643\u0646\u062c \u0628\u0648\u062f\u0631<br \/>\n&#8211; \u0631\u0628\u0639 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0644\u062d<br \/>\n&#8211; \u0628\u064a\u0636\u062a\u064a\u0646 \u0643\u0628\u0627\u0631<br \/>\n&#8211; \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a \u0627\u0644\u0639\u0627\u062f\u064a<br \/>\n&#8211; 1\/3 \u0643\u0648\u0628 \u0639\u0633\u0644<br \/>\n&#8211; \u0631\u0628\u0639 \u0643\u0648\u0628 \u062d\u0644\u064a\u0628<br \/>\n&#8211; 2 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0645\u0633\u062a\u062e\u0644\u0635 \u0627\u0644\u0641\u0627\u0646\u064a\u0644\u064a\u0627<br \/>\n&#8211; \u0643\u0648\u0628 \u0628\u0644\u0648\u0628\u064a\u0631\u064a \u0645\u062c\u0645\u0651\u062f \u0623\u0648 \u0637\u0627\u0632\u062c<\/p>\n<p>\u0627\u0644\u0637\u0631\u064a\u0642\u0629:<br \/>\n&#8211; \u0633\u062e\u0646 \u0627\u0644\u0641\u0631\u0646 \u0639\u0644\u0649 \u062d\u0631\u0627\u0631\u0629 \u0645\u062a\u0648\u0633\u0637\u0629.<br \/>\n&#8211; \u0627\u062e\u0644\u0637 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u062f\u0642\u064a\u0642 \u0648\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0648\u0627\u0644\u0628\u064a\u0643\u0646\u062c \u0628\u0648\u062f\u0631 \u0648\u0627\u0644\u0645\u0644\u062d \u0641\u064a \u0637\u0628\u0642 \u0643\u0628\u064a\u0631.<br \/>\n&#8211; \u0641\u064a \u0637\u0628\u0642 \u0645\u062a\u0648\u0633\u0637\u200b\u200b\u060c \u0627\u062e\u0641\u0642 \u0627\u0644\u0628\u064a\u0636 \u0648\u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0648\u0627\u0644\u0639\u0633\u0644 \u0648\u0627\u0644\u062d\u0644\u064a\u0628 \u0648\u0627\u0644\u0641\u0627\u0646\u064a\u0644\u064a\u0627 \u0645\u0639\u064b\u0627 \u062d\u062a\u0649 \u062a\u062a\u062c\u0627\u0646\u0633.<br \/>\n&#8211; \u0623\u0636\u0641 \u0627\u0644\u062e\u0644\u064a\u0637 \u0627\u0644\u0633\u0627\u0626\u0644 \u0639\u0644\u0649 \u062e\u0644\u064a\u0637 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0627\u0644\u062c\u0627\u0641\u0629 \u0648\u0642\u0644\u0628\u0647\u0627 \u062c\u064a\u062f\u0627.<br \/>\n&#8211; \u0642\u0644\u0651\u0628 \u0627\u0644\u0628\u0644\u0648\u0628\u064a\u0631\u064a \u0641\u064a \u0627\u0644\u062f\u0642\u064a\u0642 \u0627\u0644\u0645\u062a\u0628\u0642\u064a \u062b\u0645 \u0623\u0636\u0641\u0647 \u0628\u0628\u0637\u0621 \u0644\u0644\u062e\u0644\u064a\u0637.<br \/>\n&#8211; \u0642\u0633\u0645 \u0627\u0644\u062e\u0644\u064a\u0637 \u0628\u0627\u0644\u062a\u0633\u0627\u0648\u064a \u0639\u0644\u0649 \u0648\u0631\u0642 \u0627\u0644\u0643\u0628 \u0643\u064a\u0643.<br \/>\n&#8211; \u0627\u062e\u0628\u0632\u0647 \u0641\u064a \u0627\u0644\u0641\u0631\u0646 \u0644\u0645\u062f\u0629 18-20 \u062f\u0642\u064a\u0642\u0629\u060c \u0623\u0648 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0644\u0648\u0646\u0647\u0627 \u0630\u0647\u0628\u064a\u0627 \u0648\u0625\u0630\u0627 \u0627\u062e\u062a\u0628\u0631\u062a\u0647\u0627 \u0628\u0627\u0644\u0633\u0643\u064a\u0646 \u062a\u0643\u0648\u0646 \u0646\u0638\u064a\u0641\u0629 \u0628\u062f\u0648\u0646 \u0639\u062c\u064a\u0646.<\/p>\n<p>\u062d\u062c\u0645 \u0627\u0644\u062a\u0642\u062f\u064a\u0645: 1 \u0643\u064a\u0643<\/p>\n<ul>\n<li>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646: 5 \u062c\u0631\u0627\u0645<\/li>\n<li>\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629: 146<\/li>\n<li>\u0627\u0644\u0633\u0643\u0631: 10 \u062c\u0631\u0627\u0645<\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-623 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/ROASTED-BROCCOLI-18.jpg\" alt=\"\u0633\u0646\u0627\u0643\u0633 \u0635\u062d\u064a\u0629 \u0628\u0631\u0648\u0643\u0644\u064a\" width=\"1200\" height=\"800\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/ROASTED-BROCCOLI-18.jpg 1200w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/ROASTED-BROCCOLI-18-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/ROASTED-BROCCOLI-18-768x512.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/ROASTED-BROCCOLI-18-1024x683.jpg 1024w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/p>\n<h3>12- \u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a<\/h3>\n<p>\u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a \u064a\u0639\u062a\u0628\u0631 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u0623\u0643\u0644\u0627\u062a \u0639\u0644\u0649 \u0648\u062c\u0647 \u0627\u0644\u0623\u0631\u0636! \u0647\u0648 \u0645\u0635\u062f\u0631 \u0631\u0627\u0626\u0639 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629.<\/p>\n<p>\u062d\u062c\u0645 \u0627\u0644\u062a\u0642\u062f\u064a\u0645: 1 \u0643\u0648\u0628<\/p>\n<ul>\n<li>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646: 3g<\/li>\n<li>\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629: 34<\/li>\n<li>\u0627\u0644\u0633\u0643\u0631: 2 \u062c\u0631\u0627\u0645<\/li>\n<\/ul>\n<h3>13- \u0627\u0644\u0634\u0645\u0627\u0645<\/h3>\n<p>\u0647\u0648 \u0623\u062d\u062f&nbsp; \u0627\u0644\u0643\u0627\u0631\u0648\u062a\u064a\u0646\u0627\u062a\u060c \u0627\u0644\u062a\u064a \u062a\u0642\u0644\u0644 \u0645\u0646 \u0627\u062d\u062a\u0645\u0627\u0644 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0628\u0639\u0636 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0648\u0627\u0644\u0633\u0631\u0637\u0627\u0646\u0627\u062a.<\/p>\n<p>\u062d\u062c\u0645 \u0627\u0644\u062a\u0642\u062f\u064a\u0645: \u0646\u0635\u0641 \u062d\u0628\u0629 \u0645\u062a\u0648\u0633\u0637\u0629 \u0645\u0646 \u0627\u0644\u0634\u0645\u0627\u0645<\/p>\n<ul>\n<li>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646: 2 \u062c\u0631\u0627\u0645<\/li>\n<li>\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629: 93<\/li>\n<li>\u0627\u0644\u0633\u0643\u0631: 22 \u062c\u0631\u0627\u0645<\/li>\n<\/ul>\n<h3>14- \u0633\u0644\u0637\u0629 \u0627\u0644\u0643\u0627\u0628\u0631\u064a\u0632\u064a<\/h3>\n<p>\u0647\u0630\u0647 \u0627\u0644\u0633\u0644\u0637\u0629 \u0628\u0647\u0627 \u0643\u0645\u064a\u0629 \u0628\u0631\u0648\u062a\u064a\u0646 \u062c\u064a\u062f\u0629\u060c \u0648\u0623\u064a\u0636\u0627 \u062c\u0631\u0639\u0629 \u062c\u064a\u062f\u0629 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a.<\/p>\n<p>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a:<br \/>\n&#8211; \u0645\u0644\u0639\u0642\u0629 \u0637\u0639\u0627\u0645 \u062e\u0644 \u0628\u0644\u0633\u0645\u064a<br \/>\n&#8211; \u062d\u0628\u0629 \u0637\u0645\u0627\u0637\u0645 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u062d\u062c\u0645<br \/>\n&#8211; \u0646\u0635\u0641 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0627\u0644\u0628\u0643\u0631<br \/>\n&#8211; 30 \u062c\u0631\u0627\u0645 \u062c\u0628\u0646 \u0645\u0648\u0632\u0627\u0631\u064a\u0644\u0627<br \/>\n&#8211; 2 1\/2 \u0623\u0648\u0631\u0627\u0642 (2 \u062c\u0645) \u0631\u064a\u062d\u0627\u0646 \u0637\u0627\u0632\u062c<\/p>\n<p>\u0627\u0644\u0637\u0631\u064a\u0642\u0629:<br \/>\n&#8211; \u0642\u0637\u0639 \u0627\u0644\u0637\u0645\u0627\u0637\u0645 \u0634\u0631\u0627\u0626\u062d \u0648\u0623\u0636\u0641 \u0644\u0647\u0627 \u0627\u0644\u0645\u0648\u0632\u0627\u0631\u064a\u0644\u0627 \u0648\u0623\u0648\u0631\u0627\u0642 \u0627\u0644\u0631\u064a\u062d\u0627\u0646.<br \/>\n&#8211; \u0631\u0634 \u0627\u0644\u062e\u0644 \u0627\u0644\u0628\u0644\u0633\u0645\u064a \u0648\u0627\u0644\u0632\u064a\u062a \u0648\u0642\u0644\u0628.<\/p>\n<p>\u062d\u062c\u0645 \u0627\u0644\u062a\u0642\u062f\u064a\u0645: \u0648\u0635\u0641\u0629 \u0643\u0627\u0645\u0644\u0629<\/p>\n<ul>\n<li>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646: 6 \u062c\u0631\u0627\u0645<\/li>\n<li>\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629: 160<\/li>\n<li>\u0627\u0644\u0633\u0643\u0631: 4 \u062c\u0631\u0627\u0645<\/li>\n<\/ul>\n<h3>15- \u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u062c\u0632\u0631<\/h3>\n<p>\u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u062c\u0632\u0631 \u0633\u0646\u0627\u0643\u0633 \u0635\u062d\u064a\u0629 \u0648\u0645\u0641\u064a\u062f\u0629\u060c \u062d\u064a\u062b \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0643\u0627\u0631\u0648\u062a\u064a\u0646 &#8211; \u0627\u0644\u0645\u062b\u0627\u0644\u064a \u0644\u0644\u0628\u0634\u0631\u0629- \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0648\u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u0647\u0636\u0645\u060c \u0627\u0644\u062c\u0632\u0631 \u0623\u064a\u0636\u0627 \u063a\u0646\u064a \u0628\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629\u060c \u0648\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0645\u062b\u0644 A \u0648 C \u0648 K.<\/p>\n<p>\u062d\u062c\u0645 \u0627\u0644\u062a\u0642\u062f\u064a\u0645: 90 \u062c\u0631\u0627\u0645<\/p>\n<ul>\n<li>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646: 1 \u062c\u0631\u0627\u0645<\/li>\n<li>\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629: 35<\/li>\n<li>\u0627\u0644\u0633\u0643\u0631: 5 \u062c\u0631\u0627\u0645<\/li>\n<\/ul>\n<h3>16- \u0627\u0644\u0643\u0627\u062c\u0648<\/h3>\n<p><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\">\u0627\u0644\u0643\u0627\u062c\u0648 \u0645\u0646 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629<\/a>\u060c \u0648\u0641\u064a\u0647 \u0643\u0645\u064a\u0629 \u062c\u064a\u062f\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645.<\/p>\n<p>\u062d\u062c\u0645 \u0627\u0644\u062a\u0642\u062f\u064a\u0645: 30 \u062c\u0631\u0627\u0645<\/p>\n<ul>\n<li>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646: 5 \u062c\u0631\u0627\u0645<\/li>\n<li>\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629: 160<\/li>\n<li>\u0627\u0644\u0633\u0643\u0631: 2 \u062c\u0631\u0627\u0645<\/li>\n<\/ul>\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-3184 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/1920x600-01Grey02.png\" alt=\"\u0648\u062c\u0628\u0627\u062a \u062f\u0627\u064a\u062a\" width=\"1920\" height=\"600\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/1920x600-01Grey02.png 1920w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/1920x600-01Grey02-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/1920x600-01Grey02-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/1920x600-01Grey02-1024x320.png 1024w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/a><\/p>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/snacknation.com\/blog\/guide\/healthy-snacks\/\" target=\"_blank\" rel=\"noopener\">Snacknation<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u0627\u0644\u0633\u0646\u0627\u0643\u0633 \u0645\u0646 \u0627\u0644\u0645\u064f\u0641\u0636\u0644\u0627\u062a \u0644\u0644\u0643\u062b\u064a\u0631 \u0645\u0646\u0627\u060c \u0633\u0648\u0627\u0621 \u0643\u0627\u0646\u062a \u0628\u064a\u0646 \u0627\u0644\u0648\u062c\u0628\u0627\u062a\u060c \u0623\u0648 \u0623\u062b\u0646\u0627\u0621 \u0645\u0634\u0627\u0647\u062f\u0629 \u0627\u0644\u062a\u0644\u0641\u0632\u064a\u0648\u0646\u060c \u0623\u0648 \u0648\u062c\u0628\u0629 \u0633\u0631\u064a\u0639\u0629 \u0639\u0646\u062f\u0645\u0627 \u0644\u0627 \u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0643 \u0648\u0642\u062a \u0644\u062a\u062c\u0647\u064a\u0632 \u0648\u062c\u0628\u0629 \u0643\u0627\u0645\u0644\u0629. \u0648\u0627\u0644\u0633\u0646\u0627\u0643\u0633 \u0648\u062d\u062f\u0647\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0633\u0628\u0628\u0627 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\u060c \u062d\u062a\u0649 \u0625\u0646 \u0643\u0646\u062a \u062a\u062a\u0628\u0639 \u0646\u0638\u0627\u0645\u0627 \u063a\u0630\u0627\u0626\u064a\u0627 \u0635\u062d\u064a\u0627 \u0641\u064a \u0628\u0627\u0642\u064a \u0648\u062c\u0628\u0627\u062a\u0643\u060c \u0644\u0630\u0644\u0643 \u064a\u062c\u0628 \u0627\u0644\u0627\u0646\u062a\u0628\u0627\u0647 \u0644\u0647\u0627 \u062c\u064a\u062f\u0627\u060c \u0648\u062a\u062c\u0647\u064a\u0632 \u0633\u0646\u0627\u0643\u0633 \u0635\u062d\u064a\u0629 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631. \u062c\u0645\u0639\u0646\u0627 \u0644\u0643 \u0647\u0646\u0627 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":619,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[14],"tags":[890,891,3,655],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/bigstock-Fruit-Dessert-Sandwiches-With-208349479_1200x-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/618"}],"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=618"}],"version-history":[{"count":16,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/618\/revisions"}],"predecessor-version":[{"id":12236,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/618\/revisions\/12236"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/619"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=618"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=618"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=618"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}