\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><\/strong><\/p>\n
\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<\/h2>\n
1- \u0647\u0630\u0647 \u0627\u0644\u0645\u0639\u0627\u062f\u0644\u0629 \u064a\u062a\u0645 \u062d\u0633\u0627\u0628 \u0627\u0644\u0640BMR \u0628\u0647\u0627:<\/strong><\/p>\n 66 + (6.2 x \u0627\u0644\u0648\u0632\u0646) + (12.7 \u00d7 \u0627\u0644\u0637\u0648\u0644) – (6.76 \u00d7 \u0627\u0644\u0639\u0645\u0631) = BMR \u0644\u0644\u0631\u062c\u0627\u0644 2- \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637:<\/strong><\/p>\n \u0645\u0633\u062a\u0648\u0649 \u0646\u0634\u0627\u0637\u0643 \u0645\u0645\u0643\u0646 \u064a\u062a\u0645 \u062d\u0633\u0627\u0628\u0647 \u0628\u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/p>\n \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0639\u0627\u0645\u0644\u0629 \u0628\u0631\u064a\u062f \u062a\u0645\u0634\u064a \u0637\u0648\u0627\u0644 \u0627\u0644\u064a\u0648\u0645\u060c \u0645\u0633\u062a\u0648\u0649 \u0646\u0634\u0627\u0637\u0647\u0627 \u0633\u064a\u0643\u0648\u0646 1.9. \u0623\u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0631\u062c\u0644 \u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0645\u0643\u062a\u0628 \u0648\u064a\u0645\u0627\u0631\u0633 \u0631\u064a\u0627\u0636\u0629 \u0627\u0644\u0645\u0634\u064a \u0639\u062f\u0629 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0633\u0646\u0642\u064a\u0645 \u0645\u0633\u062a\u0648\u0649 \u0646\u0634\u0627\u0637\u0647 \u0628\u06401.55.<\/p>\n 3- \u0627\u0644\u0645\u0639\u0627\u062f\u0644\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629<\/strong><\/p>\n \u0639\u0646\u062f\u0645\u0627 \u0646\u062c\u0645\u0639 \u0643\u0644 \u0647\u0630\u0647 \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u064a\u0646\u062a\u062c \u0644\u0646\u0627 \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0645\u064f\u0641\u062a\u0631\u0636 \u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0644\u0646\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0648\u0632\u0646\u0646\u0627\u060c \u0641\u062a\u0643\u0648\u0646 \u0645\u0639\u0627\u062f\u0644\u0629 \u0647\u0627\u0631\u064a\u0633 \u0628\u0646\u062f\u064a\u0643\u062a = \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637 BMR x.<\/em><\/p>\n \u0648\u0644\u062a\u0633\u0647\u064a\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0639\u0627\u062f\u0644\u0627\u062a \u062a\u0648\u062c\u062f \u0627\u0644\u0622\u0646 \u0622\u0644\u0627\u062a \u062d\u0627\u0633\u0628\u0629 \u0623\u0648\u0646 \u0644\u0627\u064a\u0646 \u062a\u0633\u062a\u0637\u064a\u0639 \u062d\u0633\u0627\u0628 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0628\u0633\u0647\u0648\u0644\u0629.<\/p>\n \u00a0<\/p>\n \u0645\u062b\u0644\u0645\u0627 \u0630\u0643\u0631\u0646\u0627 \u0633\u0627\u0628\u0642\u0627\u060c \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637 \u0644\u0647 \u0639\u0644\u0627\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0628\u0646\u062a\u0627\u0626\u062c\u0643. \u0631\u063a\u0645 \u0623\u0646\u0646\u0627 \u0646\u062d\u062a\u0627\u062c \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0644\u0646\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0644\u0643\u0646 \u0623\u064a\u0636\u0627 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0648\u0627\u0644\u0645\u0647\u0627\u0645 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u062a\u064a \u0646\u0624\u062f\u064a\u0647\u0627 \u062a\u062d\u0631\u0642 \u0633\u0639\u0631\u0627\u062a \u0641\u064a\u0646\u062a\u062c \u0639\u0646\u0647\u0627 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0647\u064a \u0627\u0644\u0646\u062a\u064a\u062c\u0629 \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u0629.<\/p>\n * \u0645\u062b\u0627\u0644 \u0644\u062d\u0631\u0642 \u0634\u062e\u0635 \u0648\u0632\u0646\u0647 155 \u0628\u0627\u0648\u0646\u062f \u062e\u0644\u0627\u0644 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u0645\u0647\u0627\u0645 \u0627\u0644\u0622\u062a\u064a\u0629 \u0644\u0645\u062f\u0629 30 \u062f\u0642\u064a\u0642\u0629:<\/p>\n \u0646\u0639\u0645 \u0627\u0644\u0631\u062c\u0627\u0644 \u0648\u0627\u0644\u0633\u064a\u062f\u0627\u062a \u064a\u062d\u0631\u0642\u0648\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0628\u0634\u0643\u0644 \u0645\u062e\u062a\u0644\u0641\u060c \u0644\u062a\u062d\u0633\u0628 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0623\u062e\u0630 \u0641\u064a \u0627\u0644\u0627\u0639\u062a\u0628\u0627\u0631 \u062b\u0644\u0627\u062a\u0629 \u0639\u0648\u0627\u0645\u0644: \u0627\u0644\u0639\u0645\u0631 \u0648\u0627\u0644\u062c\u0646\u0633 \u0648\u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u062c\u0633\u0645.<\/p>\n \u0643\u064a\u0641 \u064a\u0641\u0631\u0642 \u0627\u0644\u062c\u0646\u0633 \u0641\u064a \u0627\u0644\u0645\u0639\u0627\u062f\u0644\u0629\u061f<\/p>\n \u0627\u0644\u0631\u062c\u0627\u0644 \u0639\u0645\u0648\u0645\u0627 \u0644\u062f\u064a\u0647\u0645 \u062f\u0647\u0648\u0646 \u0623\u0642\u0644 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0645\u0646 \u0627\u0644\u0633\u064a\u062f\u0627\u062a\u060c \u0648\u0647\u0630\u0627 \u0645\u0639\u0646\u0627\u0647 \u0623\u0646 \u0643\u062a\u0644\u062a\u0647\u0645 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0623\u0643\u0628\u0631 \u0645\u0646 \u0627\u0644\u0633\u064a\u062f\u0627\u062a\u060c \u062d\u062a\u0649 \u0645\u0646 \u0647\u0645 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u0631 \u0648\u0627\u0644\u0648\u0632\u0646. \u0648\u0637\u0628\u0639\u0627 \u0643\u0644\u0645\u0627 \u0632\u0627\u062f\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0632\u0627\u062f \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u062d\u062a\u0649 \u062e\u0644\u0627\u0644 \u0648\u0642\u062a \u0627\u0644\u0631\u0627\u062d\u0629. \u0628\u0635\u0641\u0629 \u0639\u0627\u0645\u0629 \u0627\u0644\u0631\u062c\u0627\u0644 \u064a\u062d\u0631\u0642\u0648\u0646 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621.<\/p>\n \u0639\u0646\u062f\u0645\u0627 \u062a\u0639\u0631\u0641 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629<\/a>\u060c \u0648\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0628\u0647\u0627 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0632\u0646\u0643 \u0633\u062a\u0633\u0627\u0639\u062f\u0643 \u0623\u064a\u0636\u0627 \u062a\u0642\u0644\u0644\u0647. \u062d\u0631\u0642 3500 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u064a\u0641\u0642\u062f\u0643 \u0628\u0627\u0648\u0646\u062f “\u0646\u0635\u0641 \u0643\u064a\u0644\u0648 \u062a\u0642\u0631\u064a\u0628\u0627”\u060c \u0641\u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0627\u062c\u0647\u0627 \u064a\u0648\u0645\u064a\u0627 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0632\u0646\u0643 \u0647\u064a 2500 \u0633\u0639\u0631\u060c \u0641\u0623\u0646\u062a \u062a\u062d\u062a\u0627\u062c \u062a\u0623\u0643\u0644 \u0623\u0642\u0644 \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0648\u062a\u0645\u0627\u0631\u0633 \u0646\u0634\u0627\u0637 \u0623\u0639\u0644\u0649.<\/p>\n \u064a\u0648\u0635\u064a \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0628\u0648\u0636\u0639 \u0647\u062f\u0641 \u0641\u0642\u062f\u0627\u0646 \u0628\u0627\u0648\u0646\u062f \u0623\u0648 \u0627\u062b\u0646\u064a\u0646 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0641\u0642\u0637. \u0644\u062a\u0642\u0644\u0644 \u0633\u0639\u0631\u0627\u062a\u0643 \u0645\u0646 3500 \u0644\u06407000 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u062a\u062d\u062a\u0627\u062c \u0644\u062d\u0631\u0642 \u0645\u0646 500 \u0644\u06401000 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u0641\u064a \u0627\u0644\u064a\u0648\u0645\u060c \u0648\u0647\u0630\u0627 \u064a\u0645\u0643\u0646\u0643 \u062a\u062d\u0642\u064a\u0642\u0647 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0623\u0648 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0623\u0648 \u0627\u0644\u0627\u062b\u0646\u064a\u0646 \u0645\u0639\u0627.<\/p>\n \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0644\u064a\u0633 \u0633\u0647\u0644\u0627 \u0645\u062b\u0644 \u0627\u0644\u0623\u0631\u0642\u0627\u0645 \u0627\u0644\u062a\u064a \u0646\u062d\u0633\u0628\u0647\u0627. \u0623\u0641\u0636\u0644 \u0634\u064a\u0621 \u0647\u0648 \u0627\u0644\u0623\u0643\u0644 \u0627\u0644\u0635\u062d\u064a \u0648\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0645\u0639\u0638\u0645 \u0623\u064a\u0627\u0645 \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u060c \u0648\u0627\u0644\u0645\u062d\u0627\u0641\u0638\u0629 \u0639\u0644\u0649 \u0623\u0633\u0644\u0648\u0628 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u0635\u062d\u064a \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644.<\/p>\n \u062d\u0627\u0648\u0644 \u0623\u064a\u0636\u0627:<\/p>\n <\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" \u0647\u0644 \u0633\u0623\u0644\u062a \u0646\u0641\u0633\u0643 \u0642\u0628\u0644 \u0630\u0644\u0643 \u0639\u0646 \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u0631\u0642\u0647\u0627 \u064a\u0648\u0645\u064a\u0627\u061f \u0635\u064a\u063a\u0629 Harris-Benedict \u0633\u062a\u0633\u0627\u0639\u062f\u0643 \u0644\u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0625\u062c\u0627\u0628\u0629\u060c \u0644\u0623\u0646\u0647\u0627 \u0644\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0641\u0642\u0637 \u0641\u064a \u062d\u0633\u0627\u0628 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a (BMR)\u060c \u0644\u0643\u0646 \u062a\u0639\u0631\u0641\u0643 \u0623\u064a\u0636\u0627 \u0645\u062a\u0637\u0644\u0628\u0627\u062a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629. \u0648\u0633\u0646\u0646\u0627\u0642\u0634 \u0623\u064a\u0636\u0627 \u0643\u064a\u0641 \u064a\u062a\u0645 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u0644\u062d\u0633\u0627\u0628 BMR\u060c \u0646\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u062c\u0646\u0633 \u0648\u0627\u0644\u0639\u0645\u0631 \u0648\u0627\u0644\u0648\u0632\u0646. \u0627\u0644\u0635\u064a\u063a \u0627\u0644\u0623\u0635\u0644\u064a\u0629 \u0644\u062d\u0633\u0627\u0628 \u0647\u0630\u0647 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 …<\/p>\n","protected":false},"author":15,"featured_media":17107,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[17],"tags":[128,126,30,58],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u062d\u0631\u0642-\u0627\u0644\u062f\u0647\u0648\u0646-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/627"}],"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=627"}],"version-history":[{"count":10,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/627\/revisions"}],"predecessor-version":[{"id":17110,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/627\/revisions\/17110"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/17107"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=627"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=627"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=627"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
655.1 + (4.35 \u00d7 \u0627\u0644\u0648\u0632\u0646) + (4.7 \u00d7 \u0627\u0644\u0637\u0648\u0644) – (4.7 \u00d7 \u0627\u0644\u0639\u0645\u0631) = BMR \u0644\u0644\u0646\u0633\u0627\u0621<\/p>\n\n
![\"\u062f\u0627\u064a\u062a](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-04-1-2.webp\")
<\/a><\/p>\n\n
\n
1429.7 x (BMR)1.9 (\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637) = 2716 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u062d\u0627\u0644\u064a.<\/li>\n
1829.8 x (BMR)1.55 (\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637) = 2,836 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u062d\u0627\u0644\u064a.<\/li>\n<\/ul>\n\u0643\u0645 \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u0646\u062d\u0631\u0642\u0647\u0627 \u0641\u064a \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629\u061f<\/h3>\n
\n
![\"\u062f\u0627\u064a\u062a](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u062f\u0627\u064a\u062a-\u062d\u0631\u0642-\u0627\u0644\u062f\u0647\u0648\u0646.webp\")
<\/p>\n\u0647\u0644 \u064a\u062e\u062a\u0644\u0641 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0648 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u064a\u0646 \u0627\u0644\u0631\u062c\u0627\u0644 \u0648\u0627\u0644\u0633\u064a\u062f\u0627\u062a\u061f<\/h3>\n
\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646<\/h3>\n
![\"\u062d\u0631\u0642](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/03\/\u062d\u0631\u0642-\u0627\u0644\u062f\u0647\u0648\u0646-\u0639\u0646-\u0637\u0631\u064a\u0642-\u062d\u0631\u0642-\u0627\u0644\u0633\u0639\u0631\u0627\u062a-\u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.webp\")
<\/p>\n\u0646\u0635\u0627\u0626\u062d \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646:<\/h3>\n
\n
\u0627\u0644\u0645\u0635\u062f\u0631: Healthline<\/a><\/pre>\n\n\n