{"id":6261,"date":"2021-12-02T19:59:27","date_gmt":"2021-12-02T17:59:27","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=6261"},"modified":"2022-01-03T15:25:35","modified_gmt":"2022-01-03T13:25:35","slug":"%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","status":"publish","type":"post","link":"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\/","title":{"rendered":"\u0623\u0641\u0636\u0644 10 \u0623\u0637\u0639\u0645\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u0642\u062f \u064a\u0628\u062f\u0648 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 <a 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srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a-1024x683.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a-768x512.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a.jpg 1600w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0639\u062f\u0633 \u0648\u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0627\u0644\u0623\u062e\u0631\u0649 \u0637\u0631\u064a\u0642\u0629 \u0633\u0647\u0644\u0629 \u0644\u062a\u0633\u0644\u0644 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0625\u0644\u0649 \u0646\u0638\u0627\u0645\u0643 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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\">\u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0646\u0628\u0627\u062a\u064a<\/a> \u0623\u064a\u0636\u064b\u0627. \u062d\u062a\u0649 \u0623\u0646 \u0628\u0639\u0636 \u0627\u0644\u062e\u0628\u0627\u0632\u064a\u0646 \u0628\u062f\u0623\u0648\u0627 \u0641\u064a \u062a\u0636\u0645\u064a\u0646 \u062f\u0642\u064a\u0642 \u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0623\u0648 \u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0641\u064a \u0645\u0646\u062a\u062c\u0627\u062a\u0647\u0645 \u0627\u0644\u0645\u062e\u0628\u0648\u0632\u0629\u060c \u0648\u0627\u0644\u062a\u064a \u0623\u062b\u0628\u062a\u062a \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646\u0647 \u0644\u0627 \u064a\u0632\u0627\u0644 \u0628\u0625\u0645\u0643\u0627\u0646\u0647\u0627 \u0635\u0646\u0639 \u0643\u0639\u0643\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u062c\u0648\u062f\u0629.<\/span><\/p>\n<ol start=\"2\">\n<li>\n<h3><span style=\"font-weight: 400;\"> \u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646 \u062a\u0635\u0646\u064a\u0641 \u0647\u0630\u0627 \u0627\u0644\u062e\u0636\u0627\u0631 \u0628\u0627\u0639\u062a\u0628\u0627\u0631\u0647 \u0646\u0628\u0627\u062a\u064b\u0627 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641. \u0647\u064a \u0645\u0646 \u0646\u0648\u0639 \u0627\u0644\u0646\u0628\u0627\u062a\u0627\u062a \u062c\u0646\u0628\u064b\u0627 \u0625\u0644\u0649 \u062c\u0646\u0628 \u0645\u0639 \u0627\u0644\u0642\u0631\u0646\u0628\u064a\u0637 \u0648\u0627\u0644\u0645\u0644\u0641\u0648\u0641 \u0648\u0627\u0644\u0644\u0641\u062a &#8211; \u062a\u062c\u0639\u0644\u0647\u0627 \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 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u0623\u0644\u064a\u0627\u0641. \u0648\u0642\u062f<strong> \u0623\u0638\u0647\u0631\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a \u0627\u0644\u0630\u064a \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u062e\u0645\u0633\u0629 \u062c\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0644\u0643\u0644 \u0643\u0648\u0628 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062f\u0639\u0645 \u0628\u0634\u0643\u0644 \u0625\u064a\u062c\u0627\u0628\u064a \u0627\u0644\u0628\u0643\u062a\u064a\u0631\u064a\u0627 \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0627\u0644\u0642\u0646\u0627\u0629 \u0627\u0644\u0647\u0636\u0645\u064a\u0629<\/strong>\u060c \u0648\u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0633\u0627\u0639\u062f 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srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0627\u0644\u062a\u0648\u062a-\u0623\u0637\u0639\u0645\u0629-\u063a\u0646\u064a\u0629-\u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641-1024x575.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0627\u0644\u062a\u0648\u062a-\u0623\u0637\u0639\u0645\u0629-\u063a\u0646\u064a\u0629-\u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641-300x168.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0627\u0644\u062a\u0648\u062a-\u0623\u0637\u0639\u0645\u0629-\u063a\u0646\u064a\u0629-\u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641-768x431.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0627\u0644\u062a\u0648\u062a-\u0623\u0637\u0639\u0645\u0629-\u063a\u0646\u064a\u0629-\u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641.jpg 1155w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p><span style=\"font-weight: 400;\"><strong>\u064a\u062d\u0638\u0649 \u0627\u0644\u062a\u0648\u062a \u0628\u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0627\u0647\u062a\u0645\u0627\u0645 \u0628\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0647\u060c \u0648\u0644\u0643\u0646\u0647 \u0645\u0644\u064a\u0621 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0623\u064a\u0636\u064b\u0627. \u0641\u0642\u0637 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0628\u0631\u064a \u0627\u0644\u0637\u0627\u0632\u062c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0645\u0646\u062d\u0643 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 \u0623\u0631\u0628\u0639\u0629 \u062c\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641<\/strong>\u060c \u0648\u0647\u0646\u0627\u0643 \u0646\u0641\u0633 \u0627\u0644\u0643\u0645\u064a\u0629 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0641\u064a \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0628\u0631\u064a \u0627\u0644\u0645\u062c\u0645\u062f \u063a\u064a\u0631 \u0627\u0644\u0645\u062d\u0644\u0649. \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0623\u0633\u0648\u062f \u0648\u0627\u0644\u0641\u0631\u0627\u0648\u0644\u0629 \u0647\u064a \u0623\u064a\u0636\u064b\u0627 \u0645\u0635\u0627\u062f\u0631 \u0631\u0627\u0626\u0639\u0629 \u0644\u0644\u0623\u0644\u064a\u0627\u0641. \u0645\u0646 \u0623\u0643\u0628\u0631 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u0648\u062a \u0623\u0646\u0647\u0627 \u0645\u0646\u00a0<a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%82%d9%84-%d8%a7%d9%84%d9%81%d9%88%d8%a7%d9%83%d9%87-%d8%b3%d8%b9%d8%b1%d8%a7%d8%aa-%d8%ad%d8%b1%d8%a7%d8%b1%d9%8a%d8%a9\/\" target=\"_blank\" rel=\"noopener\">\u0623\u0642\u0644 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629<\/a><\/span><\/p>\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-3183 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/728x90Grey02.png\" alt=\"\u0648\u062c\u0628\u0627\u062a \u0635\u062d\u064a\u0629\" width=\"728\" height=\"90\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/728x90Grey02.png 728w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/728x90Grey02-300x37.png 300w\" sizes=\"(max-width: 728px) 100vw, 728px\" \/><\/a><\/p>\n<ol start=\"4\">\n<li>\n<h3><span style=\"font-weight: 400;\"> \u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u064a\u062a\u0646\u0627\u0633\u0628 \u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648 \u0625\u0644\u0649 \u062d\u062f \u0643\u0628\u064a\u0631 \u0645\u0639 \u0643\u0644 \u0634\u064a\u0621 &#8211; \u0627\u0644\u062e\u0628\u0632 \u0627\u0644\u0645\u062d\u0645\u0635\u060c \u0648\u0627\u0644\u0633\u0644\u0637\u0627\u062a\u060c \u0648\u0627\u0644\u0645\u0642\u0628\u0644\u0627\u062a\u060c \u0648\u0627\u0644\u0628\u064a\u0636 &#8211; \u0648\u0628\u064a\u0646\u0645\u0627 \u064a\u062a\u0645 \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u064a\u0647\u0645 \u063a\u0627\u0644\u0628\u064b\u0627 \u0644\u062c\u0631\u0639\u0627\u062a\u0647\u0645 \u0627\u0644\u0636\u062e\u0645\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629\u060c <strong>\u0647\u0646\u0627\u0643 10 \u062c\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0641\u064a \u0643\u0648\u0628 \u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648<\/strong> \u0644\u0630\u0644\u0643 \u0641\u0647\u0648 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0623\u0637\u0639\u0645\u0629 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https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0641\u0634\u0627\u0631-\u063a\u0646\u064a-\u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0641\u0634\u0627\u0631-\u063a\u0646\u064a-\u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641-768x432.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0641\u0634\u0627\u0631-\u063a\u0646\u064a-\u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641.jpg 2048w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p><span style=\"font-weight: 400;\"><strong>\u064a\u0648\u062c\u062f \u062c\u0631\u0627\u0645 \u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0641\u064a \u0643\u0648\u0628 \u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u0641\u0634\u0627\u0631<\/strong>\u060c \u0648\u0647\u0648 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0648\u062d\u0628\u0629 \u0643\u0627\u0645\u0644\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0634\u0628\u0639 \u0627\u0644\u0631\u063a\u0628\u0629 \u0627\u0644\u0634\u062f\u064a\u062f\u0629 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641.<\/span><\/p>\n<ol start=\"6\">\n<li>\n<h3><span style=\"font-weight: 400;\"> \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0628\u0634\u0631\u0649 \u0633\u0627\u0631\u0629 \u0644\u0645\u062d\u0628\u064a \u0627\u0644\u062e\u0628\u0632: <strong>\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0627\u0644\u062d\u0642\u064a\u0642\u064a\u0629\u060c \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u062e\u0628\u0632 \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644 \u0628\u0646\u0633\u0628\u0629 100\u066a\u060c \u0648\u0627\u0644\u0645\u0639\u0643\u0631\u0648\u0646\u0629 \u0627\u0644\u0645\u0635\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644\u060c \u0648\u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a\u060c \u0648\u0627\u0644\u0634\u0648\u0641\u0627\u0646\u060c \u0648\u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0623\u0644\u064a\u0627\u0641<\/strong>. \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0647\u064a \u0627\u0644\u0645\u0643\u0648\u0646 \u0627\u0644\u0623\u0648\u0644 \u0639\u0644\u0649 \u0645\u0644\u0635\u0642 \u0627\u0644\u0637\u0639\u0627\u0645 \u062d\u062a\u0649 \u064a\u0645\u0643\u0646 \u0627\u0639\u062a\u0628\u0627\u0631\u0647\u0627 \u062d\u0628\u0648\u0628 \u0643\u0627\u0645\u0644\u0629 \u062d\u0642\u064a\u0642\u064a\u0629.<\/span><\/p>\n<ol start=\"7\">\n<li>\n<h3><span style=\"font-weight: 400;\"> \u0627\u0644\u062a\u0641\u0627\u062d<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6270\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0627\u0644\u062a\u0641\u0627\u062d-\u0623\u0637\u0639\u0645\u0629-\u063a\u0646\u064a\u0629-\u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641.jpg\" alt=\"\u0627\u0644\u062a\u0641\u0627\u062d \u0623\u0637\u0639\u0645\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641\" width=\"700\" height=\"394\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0627\u0644\u062a\u0641\u0627\u062d-\u0623\u0637\u0639\u0645\u0629-\u063a\u0646\u064a\u0629-\u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641.jpg 976w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0627\u0644\u062a\u0641\u0627\u062d-\u0623\u0637\u0639\u0645\u0629-\u063a\u0646\u064a\u0629-\u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0627\u0644\u062a\u0641\u0627\u062d-\u0623\u0637\u0639\u0645\u0629-\u063a\u0646\u064a\u0629-\u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641-768x432.jpg 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0647\u0630\u0627 \u0627\u0644\u0642\u0648\u0644 \u0627\u0644\u0642\u062f\u064a\u0645 \u0627\u0644\u0642\u0627\u0626\u0644 \u0628\u0623\u0646 &#8220;\u062a\u0641\u0627\u062d\u0629 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u062a\u063a\u0646\u064a\u0643 \u0639\u0646 \u0627\u0644\u0637\u0628\u064a\u0628&#8221; \u0644\u064a\u0633 \u0628\u0627\u0644\u0636\u0631\u0648\u0631\u0629 \u0635\u062d\u064a\u062d\u064b\u0627\u060c \u0648\u0641\u0642\u064b\u0627 \u0644\u0644\u0628\u062d\u062b\u060c \u0644\u0643\u0646 <strong>\u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0632\u064a\u062f \u0645\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0644\u064a\u0627\u0641. \u0648\u0628\u0627\u0644\u0637\u0628\u0639\u060c \u0625\u0646\u0647\u0627 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0644\u0630\u064a\u0630\u0629 \u0648\u0645\u0642\u0631\u0645\u0634\u0629.<\/strong><\/span><\/p>\n<ol start=\"8\">\n<li>\n<h3><span style=\"font-weight: 400;\"> \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0645\u062c\u0641\u0641\u0629<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646 <strong>\u0644\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0645\u062c\u0641\u0641\u0629 \u0645\u062b\u0644 \u0627\u0644\u062a\u064a\u0646 \u0648\u0627\u0644\u062e\u0648\u062e \u0648\u0627\u0644\u062a\u0645\u0631 \u0623\u0646 \u062a\u0632\u064a\u062f \u0645\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0648\u064a\u0648\u0635\u0649 \u0628\u0647\u0627 \u0644\u0645\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0627\u0644\u0625\u0645\u0633\u0627\u0643<\/strong>. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646\u0647\u0627 \u0625\u0644\u0649 \u0627\u0644\u062a\u0642\u0644\u0635\u0627\u062a \u0623\u0648 \u0627\u0644\u0625\u0633\u0647\u0627\u0644\u060c \u0644\u0630\u0627 \u062c\u0631\u0628 \u062d\u0635\u0629 \u0635\u063a\u064a\u0631\u0629 \u0648\u0644\u0627\u062d\u0638 \u0643\u064a\u0641 \u062a\u0634\u0639\u0631 \u0628\u0645\u062c\u0631\u062f \u0647\u0636\u0645\u0647\u0627\u060c \u0642\u0628\u0644 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646\u0647\u0627.<\/span><\/p>\n<ol start=\"9\">\n<li>\n<h3><span style=\"font-weight: 400;\"> \u0627\u0644\u0628\u0637\u0627\u0637\u0633<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-6271 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0628\u0637\u0627\u0637\u0633-1024x682.jpg\" alt=\"\u0628\u0637\u0627\u0637\u0633\" width=\"700\" height=\"466\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0628\u0637\u0627\u0637\u0633-1024x682.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0628\u0637\u0627\u0637\u0633-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0628\u0637\u0627\u0637\u0633-768x511.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0628\u0637\u0627\u0637\u0633.jpg 1200w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u062a\u0639\u062f \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0627\u0644\u0623\u0631\u062c\u0648\u0627\u0646\u064a\u0629 \u0648\u062d\u062a\u0649 \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u0628\u064a\u0636\u0627\u0621 \u0627\u0644\u0642\u062f\u064a\u0645\u0629 \u0645\u0635\u0627\u062f\u0631 \u062c\u064a\u062f\u0629 \u0644\u0644\u0623\u0644\u064a\u0627\u0641\u061b <strong>\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0648\u0641\u0631 \u062d\u0628\u0629 \u0628\u0637\u0627\u0637\u0633 \u0635\u063a\u064a\u0631\u0629 \u0645\u0639 \u0642\u0634\u0631\u0647\u0627 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 \u062b\u0644\u0627\u062b\u0629 \u062c\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641<\/strong>. \u0639\u0646\u062f\u0645\u0627 \u0644\u0627 \u062a\u064f\u0642\u0644\u0649 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0641\u064a \u0627\u0644\u0632\u064a\u062a \u0648\u062a\u064f\u0642\u0644\u0628 \u0641\u064a \u0627\u0644\u0645\u0644\u062d\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0648\u0641\u0631 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f.<\/span><\/p>\n<ol start=\"10\">\n<li>\n<h3><span style=\"font-weight: 400;\"> \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0644\u064a\u0633\u062a \u0645\u062c\u0631\u062f \u0645\u0635\u062f\u0631 \u0643\u0628\u064a\u0631 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 &#8211; <strong>\u0641\u0643\u0644 \u0645\u0646 \u0628\u0630\u0648\u0631 \u0639\u0628\u0627\u062f \u0627\u0644\u0634\u0645\u0633 \u0648\u0627\u0644\u0644\u0648\u0632 \u064a\u062d\u062a\u0648\u064a\u0627\u0646 \u0639\u0644\u0649 \u0623\u0643\u062b\u0631 \u0645\u0646 \u062b\u0644\u0627\u062b\u0629 \u062c\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0641\u064a \u0627\u0644\u0648\u062c\u0628\u0629<\/strong>.<\/span><\/p>\n<h4>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629<\/h4>\n<p><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646 \u0644\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:<\/span><\/p>\n<ol>\n<li><strong> \u0623\u0646 \u064a\u062c\u0639\u0644 \u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u0637\u0628\u064a\u0639\u064a\u0629\u060c\u00a0\u0648\u064a\u0644\u064a\u0646 \u0627\u0644\u0628\u0631\u0627\u0632.<\/strong><\/li>\n<li><strong>\u0648\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><\/li>\n<li><strong>\u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0634\u0628\u0639 \u0644\u0641\u062a\u0631\u0627\u062a \u0623\u0637\u0648\u0644.<\/strong><\/li>\n<\/ol>\n<h5><span style=\"font-weight: 400;\">\u0627\u0644\u0643\u0645\u064a\u0629 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627 \u064a\u0648\u0645\u064a\u0627 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u0648\u0641\u0642\u064b\u0627 \u0644\u0645\u0639\u0647\u062f \u0627\u0644\u0637\u0628\u060c \u0641\u0645\u0646 \u0627\u0644\u0645\u0633\u062a\u062d\u0633\u0646\u060c <strong>\u0644\u0644\u0628\u0627\u0644\u063a\u064a\u0646 50 \u0639\u0627\u0645\u064b\u0627 \u0623\u0648 \u0623\u0642\u0644\u060c \u0623\u0646 \u062a\u0633\u062a\u0647\u0644\u0643 \u0627\u0644\u0646\u0633\u0627\u0621 25 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u064a\u0648\u0645\u064a\u064b\u0627 \u0648\u0627\u0644\u0631\u062c\u0627\u0644 38 \u062c\u0631\u0627\u0645\u064b\u0627. \u0641\u064a \u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646 51 \u0623\u0648 \u0623\u0643\u0628\u0631\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0633\u062a\u0647\u0644\u0643 \u0627\u0644\u0646\u0633\u0627\u0621 21 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u064a\u0648\u0645\u064a\u064b\u0627 \u0648\u0627\u0644\u0631\u062c\u0627\u0644 30 \u062c\u0631\u0627\u0645\u064b\u0627.<\/strong><\/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.benefiber.com\/fiber-in-your-life\/daily-fiber-intake\/top-10-high-fiber-foods\/\" target=\"_blank\" rel=\"noopener\">Benefiber<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u0642\u062f \u064a\u0628\u062f\u0648 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0623\u0645\u0631\u064b\u0627 \u0635\u0639\u0628\u064b\u0627\u060c \u062e\u0627\u0635\u0629\u064b \u0625\u0630\u0627 \u0644\u0645 \u062a\u0643\u0646 \u0641\u064a \u0645\u0632\u0627\u062c \u062c\u064a\u062f 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\u0623\u0637\u0639\u0645\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u062a\u0636\u0645\u064a\u0646\u0647\u0627 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":6263,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[14],"tags":[1221,1218,1315,1314],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/\u0623\u0637\u0639\u0645\u0629-\u063a\u0646\u064a\u0629-\u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641-\u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/6261"}],"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=6261"}],"version-history":[{"count":7,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/6261\/revisions"}],"predecessor-version":[{"id":6831,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/6261\/revisions\/6831"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/6263"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=6261"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=6261"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=6261"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}