{"id":64,"date":"2018-08-11T18:11:23","date_gmt":"2018-08-11T16:11:23","guid":{"rendered":"http:\/\/elcoach.me:85\/?p=64"},"modified":"2021-12-14T17:02:40","modified_gmt":"2021-12-14T15:02:40","slug":"%d8%a3%d9%81%d9%83%d8%a7%d8%b1-%d8%b3%d9%86%d8%a7%d9%83-%d8%b5%d8%ad%d9%8a","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%81%d9%83%d8%a7%d8%b1-%d8%b3%d9%86%d8%a7%d9%83-%d8%b5%d8%ad%d9%8a\/","title":{"rendered":"9 \u0646\u0635\u0627\u0626\u062d \u0648\u0623\u0641\u0643\u0627\u0631 \u0644\u062a\u0646\u0627\u0648\u0644 \u0633\u0646\u0627\u0643 \u0635\u062d\u064a\u00a0\u0628\u062f\u0648\u0646 \u0632\u064a\u0627\u062f\u0629 \u0648\u0632\u0646\u0643"},"content":{"rendered":"

\u062a\u0639\u0631\u064a\u0641 \u0645\u0627 \u0646\u0633\u0645\u064a\u0647 \u0633\u0646\u0627\u0643 \u0635\u062d\u064a \u0647\u0648 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0628\u064a\u0646 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0641\u0637\u0627\u0631 \u0648\u0627\u0644\u063a\u062f\u0627\u0621 \u0648\u0627\u0644\u0639\u0634\u0627\u0621\u060c \u0648\u0647\u064a \u0647\u0627\u0645\u0629 \u0644\u0623\u0646 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u062c\u0648\u0639 \u0645\u0627 \u0628\u064a\u0646 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u0623\u0643\u0644\u060c \u062a\u0639\u0631\u0641 \u0643\u064a\u0641 \u062a\u0623\u0643\u0644\u0647\u0627 \u0644\u062a\u0641\u064a\u062f \u062c\u0633\u0645\u0643\u060c \u0648\u0645\u0627\u0630\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0636\u0631\u0643 \u0648\u064a\u0633\u0628\u0628 \u0632\u064a\u0627\u062f\u0629 \u0648\u0632\u0646\u0643\u061f \u0648\u0643\u064a\u0641 \u062a\u0623\u0643\u0644 \u0633\u0646\u0627\u0643 \u0635\u062d\u064a \u0644\u0644\u062f\u0627\u064a\u062a<\/a> \u0628\u062f\u0648\u0646 \u0632\u064a\u0627\u062f\u0629 \u0648\u0632\u0646.<\/p>\n

\u062c\u0631\u0651\u0628 \u062a\u0646\u0627\u0648\u0644 \u0633\u0646\u0627\u0643 \u0635\u062d\u064a \u0645\u0646:
\n1- \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0645\u062b\u0644 \u0627\u0644\u062a\u0641\u0627\u062d \u0648\u0627\u0644\u062c\u0648\u0627\u0641\u0629 \u0648\u0627\u0644\u0643\u0645\u062b\u0631\u0649 \u0648\u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644.
\n2- \u0643\u0645\u064a\u0627\u062a \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0645\u062b\u0644 \u0627\u0644\u0644\u0648\u0632 \u0648\u0639\u064a\u0646 \u0627\u0644\u062c\u0645\u0644.
\n3- \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a \u0627\u0644\u063a\u0646\u064a \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.
\n4- \u0637\u0628\u0642 \u0633\u0644\u0637\u0629 \u0645\u0643\u0648\u0646 \u0645\u0646 \u062e\u0636\u0631\u0648\u0627\u062a \u0648\u0631\u0642\u064a\u0629 \u0648\u0639\u062f\u0633 \u0623\u0648 \u062d\u0645\u0635 \u0623\u0648 \u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0645\u0633\u0644\u0648\u0642\u0629.
\n5- \u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u062f\u0627\u0631\u0643.
\n6- \u0643\u0648\u0628\u064a\u0646 \u0641\u0634\u0627\u0631 \u0628\u062f\u0648\u0646 \u0632\u064a\u062a \u0648\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0645\u0644\u062d.
\n7- \u062b\u0645\u0631\u0629 \u0628\u0637\u0627\u0637\u0633 \u0623\u0648 \u0628\u0637\u0627\u0637\u0627 \u062d\u0644\u0648\u0629 \u0645\u062e\u0628\u0648\u0632\u0629 \u0641\u064a \u0627\u0644\u0641\u0631\u0646.
\n8- \u062c\u0628\u0646 \u0642\u0631\u064a\u0634 \u0628\u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0648\u0627\u0644\u0632\u0639\u062a\u0631.
\n9- \u0645\u0642\u0631\u0645\u0634\u0627\u062a \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0645\u0639 \u0627\u0644\u062d\u0645\u0635 \u0627\u0644\u0645\u0647\u0631\u0648\u0633.<\/p><\/blockquote>\n

\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>
\n \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

\"\u0633\u0646\u0627\u0643<\/h2>\n

9 \u0646\u0635\u0627\u0626\u062d \u0644\u062a\u0646\u0627\u0648\u0644 \u0633\u0646\u0627\u0643 \u0635\u062d\u064a<\/h2>\n

\u0648\u062c\u0648\u062f \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0645\u064f\u0641\u0636\u0644\u0629 \u0644\u0643 \u0645\u0637\u0647\u064a\u0629 \u0628\u0637\u0631\u064a\u0642\u0629 \u0635\u062d\u064a\u0629\u060c \u0645\u0639 \u0633\u0646\u0627\u0643\u0633 \u0635\u062d\u064a\u0629<\/a> \u0644\u0630\u064a\u0630\u0629 \u0633\u064a\u062c\u0639\u0644 \u0645\u0646 \u0627\u0644\u0633\u0647\u0644 \u0639\u0644\u064a\u0643 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0627\u0644\u062f\u0627\u064a\u062a \u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646.\u00a0\u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634<\/a>\u00a0\u064a\u0645\u0643\u0646\u0647 \u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0641\u064a \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0633\u0646\u0627\u0643\u0633 \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u0644\u0630\u064a\u0630\u0629 \u0648\u0637\u0631\u064a\u0642\u0629 \u062a\u062d\u0636\u064a\u0631\u0647\u0627\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0646\u0638\u0627\u0645 \u062a\u063a\u0630\u064a\u0629 \u0643\u0627\u0645\u0644 \u0628\u0643\u0644 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u062c\u0633\u0645\u0643 \u062d\u0633\u0628 \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0645\u0644\u0627\u0626\u0645\u0629 \u0644\u0643.<\/p>\n

1- \u0627\u0645\u0636\u063a \u0627\u0644\u0623\u0643\u0644 \u062c\u064a\u062f\u0627<\/h3>\n

\u0627\u0633\u062a\u0645\u062a\u0639 \u0628\u0637\u0639\u0645 \u0627\u0644\u0623\u0643\u0644 \u0628\u0623\u0646 \u062a\u0645\u0636\u063a\u0647 \u062c\u064a\u062f\u0627 \u0648\u0628\u062a\u0623\u0646\u064a\u060c \u0644\u0623\u0646\u0647 \u0639\u0646\u062f \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u0636\u063a \u064a\u062c\u0639\u0644\u0643 \u062a\u0633\u062a\u0645\u062a\u0639 \u0628\u0627\u0644\u0637\u0639\u0645 \u0645\u062f\u0629 \u0623\u0637\u0648\u0644 \u0645\u0646 \u0645\u0636\u0639 \u0646\u0641\u0633 \u0643\u0645\u064a\u0629 \u0627\u0644\u0637\u0639\u0627\u0645 \u0644\u0643\u0646 \u0628\u0633\u0631\u0639\u0629.<\/p>\n

2- \u062d\u0627\u0648\u0644 \u0627\u0644\u062a\u0648\u0641\u064a\u0642 \u0628\u064a\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0627\u062a \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/h3>\n

\u062d\u0627\u0648\u0644 \u062a\u062c\u0645\u0639 \u0641\u064a \u0633\u0646\u0627\u0643\u0627\u062a \u0627\u0644\u062f\u0627\u064a\u062a<\/a> \u0628\u064a\u0646 \u0627\u0644\u0623\u0643\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/a> \u0648\u0627\u0644\u0623\u0643\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a (\u0645\u062b\u0644\u0627\u064b\u060c \u0627\u0644\u0644\u0648\u0632 \u0645\u0639 \u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644)\u060c \u0647\u0630\u0627 \u064a\u0639\u0637\u064a\u0643 \u062e\u0644\u064a\u0637 \u0637\u0628\u064a\u0639\u064a \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646. \u0648\u0623\u064a\u0636\u0627 \u0627\u0644\u0623\u0643\u0644\u0627\u062a \u0645\u0644\u064a\u0627\u0646\u0629 \u0623\u0644\u064a\u0627\u0641\u060c \u062a\u062c\u0639\u0644\u0643 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0634\u0628\u0639 \u0623\u0633\u0631\u0639\u060c \u0641\u062a\u0642\u0644\u0644 \u0648\u0632\u0646\u0643. \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0627\u062a \u062a\u0645\u062f \u0639\u0642\u0644\u0643 \u0648\u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0637\u0627\u0642\u0629\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0630\u0644\u0643\u060c \u0627\u0644\u0645\u0623\u0643\u0648\u0644\u0627\u062a \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0633\u062a\u064f\u0634\u0628\u0639\u0643 \u0644\u0623\u0646\u0647\u0627 \u062a\u064f\u0647\u0636\u0645 \u0628\u0628\u0637\u0621.<\/p>\n

3- \u0627\u0644\u0639\u0646\u0628 \u0627\u0644\u0645\u062b\u0644\u062c<\/h3>\n

\u0639\u0646\u062f\u0645\u0627 \u062a\u0623\u0643\u0644 \u062d\u0628\u0627\u062a \u0627\u0644\u0639\u0646\u0628 \u0645\u0646 \u0627\u0644\u062b\u0644\u0627\u062c\u0629 \u0633\u062a\u0636\u0637\u0631 \u0644\u0645\u0636\u063a\u0647\u0627 \u0628\u0628\u0637\u0621 \u0644\u0623\u0646\u0647 \u0633\u064a\u0643\u0648\u0646 \u0645\u062b\u0644\u062c! \u0648\u0644\u0646 \u062a\u062d\u062a\u0627\u062c \u0643\u0645\u064a\u0629 \u0643\u0628\u064a\u0631\u0629.<\/p>\n

4- \u0623\u0643\u0644 \u0627\u0644\u062d\u0644\u0648\u064a\u0627\u062a!<\/h3>\n

\u0623\u0647\u0645 \u0633\u0631 \u064a\u062c\u0639\u0644\u0643 \u062a\u0642\u0644\u0644 \u0648\u0632\u0646\u0643 \u0647\u0648 \u0623\u0646 \u062a\u0623\u0643\u0644 \u062c\u0632\u0621 \u0635\u063a\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0627\u0644\u062a\u064a \u062a\u062d\u0628\u0647\u0627 \u0643\u0644 \u0641\u062a\u0631\u0629. \u062c\u0631\u0651\u0628 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u0627\u0644\u062f\u0627\u0631\u0643 \u0644\u0623\u0646\u0647\u0627 \u0645\u0641\u064a\u062f\u0629 \u0648\u0635\u062d\u064a\u0629\u060c \u062a\u0646\u0627\u0648\u0644 \u0642\u0637\u0639\u0629 \u0635\u063a\u064a\u0631\u0629 \u064a\u0648\u0645\u064a\u0627\u060c \u0641\u0647\u0630\u0627 \u0644\u0646 \u064a\u0636\u064a\u0639 \u0645\u062c\u0647\u0648\u062f\u0643\u060c \u0644\u0623\u0646 \u0647\u0630\u0627 \u0627\u0644\u0643\u0644\u0627\u0645 \u0645\u064f\u062b\u0628\u062a \u0639\u0644\u0645\u064a\u0627\u064b \u0645\u0646 \u0623\u0643\u0628\u0631 \u0627\u0644\u0645\u062c\u0644\u0627\u062a \u0627\u0644\u0639\u0627\u0644\u0645\u064a\u0629 \u0627\u0644\u0645\u062a\u062e\u0635\u0635\u0629 \u0641\u064a \u0627\u0644\u0639\u0644\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a Journal of the American Dietetic Association.<\/p>\n

5- \u0646\u0648\u0651\u0639 \u0641\u064a \u0627\u0644\u0623\u0643\u0644 \u0644\u0643\u0646 \u0628\u062a\u0631\u0643\u064a\u0632<\/h3>\n

\u0627\u0644\u0623\u0643\u0644 \u0627\u0644\u0643\u062b\u064a\u0631 \u062e\u0644\u0627\u0644 \u0645\u0634\u0627\u0647\u062f\u0629 \u0627\u0644\u062a\u0644\u0641\u0627\u0632 \u0633\u064a\u062c\u0639\u0644 \u0648\u0632\u0646\u0643 \u064a\u0632\u064a\u062f. \u0647\u0646\u0627\u0643 \u062f\u0631\u0627\u0633\u0627\u062a \u0623\u062b\u0628\u062a\u062a \u0623\u0646 \u0645\u0646 \u064a\u0623\u0643\u0644\u0648\u0646 \u0648\u062c\u0628\u0627\u062a\u0647\u0645 \u0628\u062f\u0648\u0646 \u062a\u0631\u0643\u064a\u0632 \u0641\u064a \u0623\u064a \u0634\u0626 \u0622\u062e\u0631 \u064a\u062d\u0639\u0644\u0643 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0634\u0628\u0639 \u0623\u0633\u0631\u0639\u060c \u0648\u062a\u0623\u0643\u0644 \u0623\u0642\u0644 \u0628\u0627\u0642\u064a \u0627\u0644\u064a\u0648\u0645. \u062c\u0631\u0651\u0628 \u0627\u0644\u0641\u0634\u0627\u0631 \u0627\u0644\u0645\u0637\u0647\u0648 \u0641\u064a \u0627\u0644\u0641\u0631\u0646 \u0623\u0648 \u0627\u0644\u0645\u064a\u0643\u0631\u0648\u0648\u064a\u0641 \u0628\u062f\u0648\u0646 \u0625\u0636\u0627\u0641\u0629 \u0632\u064a\u062a.<\/p>\n

\"\u0623\u0641\u0643\u0627\u0631<\/p>\n

6- \u0627\u062c\u0639\u0644\u0647\u0627 \u0648\u062c\u0628\u0627\u062a \u0644\u0630\u064a\u0630\u0629 \u0644\u0643\u0646 \u0635\u062d\u064a\u0629<\/h3>\n

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7- \u0627\u0644\u0633\u0646\u0627\u0643 \u0645\u0639\u0643 \u0641\u064a \u0623\u064a \u0645\u0643\u0627\u0646<\/h3>\n

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8- \u0627\u062e\u062a\u0631 \u0633\u0646\u0627\u0643\u0633 \u0627\u0644\u0644\u064a\u0644<\/h3>\n

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9- \u0644\u0627 \u062a\u062c\u0639\u0644 \u0627\u0644\u0633\u0641\u0631 \u064a\u0645\u0646\u0639\u0643 \u0645\u0646 \u062a\u0646\u0627\u0648\u0644 \u0633\u0646\u0627\u0643 \u0635\u062d\u064a<\/h3>\n

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\"\u0648\u062c\u0628\u0627\u062a<\/a><\/p>\n

<\/p>\n

\u0627\u0644\u0645\u0635\u062f\u0631: Eatingwell<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"
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