\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>.<\/strong><\/p>\n
8 \u0646\u0635\u0627\u0626\u062d \u0641\u064a \u0631\u062c\u064a\u0645 \u0633\u0647\u0644 \u0648\u0635\u062d\u064a<\/h2>\n\n- \n
\u0627\u062c\u0639\u0644 \u0646\u0635\u0641 \u0637\u0628\u0642\u0643 \u0639\u0628\u0627\u0631\u0629 \u0639\u0646 \u062e\u0636\u0627\u0631<\/h3>\n<\/li>\n<\/ul>\n
\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0645\u064a\u0627\u0647 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0648\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u0627\u0646\u062a \u0645\u0645\u0643\u0646 \u062a\u0627\u0643\u0644 \u0646\u0641\u0633 \u0627\u0644\u0643\u0645\u064a\u0629\u060c
\n\u0648\u062a\u0642\u0644\u0644 \u0645\u0646 \u0633\u0639\u0631\u0627\u062a\u0643 \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0633\u062a\u0628\u062f\u0627\u0644 \u0646\u0635\u0641 \u0646\u0634\u0648\u064a\u0627\u062a \u0623\u0648 \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0648\u062c\u0628\u0629 \u0627\u0644\u062a\u064a \u062a\u0623\u0643\u0644\u0647\u0627 \u00a0\u0628\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u063a\u064a\u0631 \u0627\u0644\u0646\u0634\u0648\u064a\u0629.
\n\u0623\u0638\u0647\u0631\u062a \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646 \u0643\u0645\u064a\u0629 \u0627\u0644\u0623\u0643\u0644 \u0627\u0644\u0630\u064a \u062a\u0623\u0643\u0644\u0647 \u0639\u0627\u0645\u0644 \u0641\u064a \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0634\u0628\u0639.<\/p>\n
\u0641\u064a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a\u060c \u062a\u0645 \u0625\u0639\u0637\u0627\u0621 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u064a\u0646 \u0646\u0641\u0633 \u0627\u0644\u0643\u0645\u064a\u0629 \u0645\u0646 \u0627\u0644\u0645\u0643\u0631\u0648\u0646\u0629\u060c \u0648\u0644\u0643\u0646 \u0645\u0639 \u0643\u0645\u064a\u0627\u062a \u0645\u062e\u062a\u0644\u0641\u0629 \u0645\u0646 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a.
\n\u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0648\u0646 \u0623\u0643\u0644\u0648\u0627 \u0643\u0645\u064a\u0627\u062a \u0645\u062a\u0633\u0627\u0648\u064a\u0629 \u0645\u0646 \u0627\u0644\u0637\u0639\u0627\u0645 \u0628\u063a\u0636 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u0643\u0645\u064a\u0629 \u0627\u0644\u062e\u0636\u0627\u0631 \u0627\u0644\u062a\u064a \u062d\u0635\u0644\u0648\u0627 \u0639\u0644\u064a\u0647\u0627\u060c \u0648\u0647\u0630\u0627 \u0645\u0639\u0646\u0627\u0647 \u0623\u0646 \u0645\u0646\u00a0 \u0623\u0643\u0644\u0648\u0627 \u0623\u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0645\u0646 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u062d\u0635\u0644\u0648\u0627 \u0639\u0644\u0649 \u0623\u0642\u0644 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629.<\/p>\n
\u062d\u0627\u0648\u0644 \u062a\u0642\u0644\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0623\u062e\u0631\u0649\u060c \u0648\u0627\u0645\u0644\u0621 \u0637\u0628\u0642\u0643 \u0628\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u063a\u064a\u0631 \u0627\u0644\u0646\u0634\u0648\u064a\u0629. \u0627\u0646\u062a \u0645\u0645\u0643\u0646 \u062a\u0637\u0628\u0642 \u062f\u0627 \u0639\u0645\u0648\u0645\u0627 \u0641\u064a \u0623\u064a \u0623\u0643\u0644\u060c
\n\u0645\u0634 \u0647\u062a\u062d\u062a\u0627\u062c \u062a\u0639\u0645\u0644 \u0623\u064a \u062d\u0627\u062c\u0629 \u063a\u064a\u0631 \u0625\u0646\u0643 \u062a\u0632\u0648\u062f \u0645\u0646 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0644\u0644\u0623\u0643\u0644 \u0639\u0634\u0627\u0646 \u062a\u0642\u0644\u0644 \u0645\u0646 \u0633\u0639\u0631\u0627\u062a\u0643 \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648 \u062a\u0632\u0648\u062f \u0645\u0646 \u0627\u0644\u0623\u0643\u0644 \u0627\u0644\u0645\u063a\u0630\u064a\u060c \u0648\u0628\u0643\u062f\u0647 \u062a\u0643\u0648\u0646 \u0628\u062a\u062a\u0628\u0639 \u0631\u062c\u064a\u0645 \u0633\u0647\u0644 \u0648\u0635\u062d\u064a \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a.<\/p>\n
![\"\u0631\u062c\u064a\u0645](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/healthy-breakfast-eggs-1024x683.jpg\")
<\/p>\n
\n- \n
\u0643\u0644 \u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0639 \u0643\u0644 \u0648\u062c\u0628\u0629 \u0623\u0648 \u0633\u0646\u0627\u0643<\/h3>\n<\/li>\n<\/ul>\n
\u0623\u062b\u0628\u062a \u0627\u0644\u0639\u0644\u0645 \u0623\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/a> \u062a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0627\u0645\u062a\u0644\u0627\u0621 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0623\u0648 \u0627\u0644\u062f\u0647\u0648\u0646. \u0623\u0634\u0627\u0631\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0633\u0646\u0629 2012 \u0625\u0644\u0649 \u062a\u0623\u062b\u064a\u0631 \u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0627\u0645\u062a\u0644\u0627\u0621.<\/p>\n\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0648\u0646 \u0648\u062c\u0628\u0627\u062a \u0645\u0639 20-30 \u066a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646. \u0648\u0648\u062c\u062f \u0627\u0644\u0628\u0627\u062d\u062b\u0648\u0646 \u0623\u0646 \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0627\u0644\u0644\u064a \u062a\u0646\u0627\u0648\u0644\u0648\u0627 \u0627\u0644\u0648\u062c\u0628\u0627\u062a
\n\u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0634\u0639\u0631\u0648\u0627 \u0628\u0627\u0644\u0634\u0628\u0639 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0642\u0635\u064a\u0631 \u0648\u0627\u0644\u0637\u0648\u064a\u0644\u060c \u0645\u0642\u0627\u0631\u0646\u0629\u064b \u0628\u0648\u0642\u062a \u0627\u062d\u062a\u0648\u0627\u0626\u0647 \u0639\u0644\u0649 \u0646\u0635\u0641 \u0643\u0645\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/p>\n
\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0633\u0647\u0644\u0629 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0645\u062b\u0644 \u0627\u0644\u0628\u064a\u0636 \u0648\u0627\u0644\u062f\u0648\u0627\u062c\u0646 \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062c\u0644\u062f \u0648\u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0648\u0627\u0644\u0645\u0623\u0643\u0648\u0644\u0627\u062a \u0627\u0644\u0628\u062d\u0631\u064a\u0629 \u0648\u0627\u0644\u0623\u0633\u0645\u0627\u0643.
\n\u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629<\/a> \u0623\u064a\u0636\u0627 \u062e\u064a\u0627\u0631\u0627\u062a \u062c\u064a\u062f\u0629\u060c \u0645\u062b \u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627\u060c \u0627\u0644\u0641\u0648\u0644\u060c \u0648\u0632\u0628\u062f\u0629 \u0627\u0644\u062c\u0648\u0632.<\/p>\n\u0623\u0641\u0643\u0627\u0631 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0648\u0627\u0644\u0633\u0646\u0627\u0643 \u0644\u0640 \u0631\u062c\u064a\u0645 \u0633\u0647\u0644 \u0648\u0635\u062d\u064a<\/p>\n
\n- \u0632\u0648\u062f \u0632\u0628\u0627\u062f\u064a \u0645\u0639 \u0641\u0637\u0627\u0631\u0643<\/li>\n
- \u0632\u0648\u062f \u0628\u0633\u0643\u0648\u062a \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0645\u0639 \u0627\u0644\u062c\u0628\u0646 \u0623\u0648 \u0627\u0644\u062d\u0645\u0635.<\/li>\n
- \u0627\u0633\u0644\u0642 \u0628\u064a\u0636\u0629 \u0648\u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0645\u0639 \u0634\u0648\u0631\u0628\u0629 \u0627\u0644\u062e\u0636\u0627\u0631 \u0628\u062a\u0627\u0639\u062a\u0643<\/li>\n
- \u0636\u064a\u0641 \u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0623\u0648 \u0627\u0644\u0641\u0648\u0644 \u0644\u0637\u0628\u0642 \u0627\u0644\u0633\u0644\u0637\u0629 \u0628\u062a\u0627\u0639\u062a\u0643<\/li>\n<\/ul>\n
![\"\u0623\u0646\u0638\u0645\u0629](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May04-1-5-1024x320.png\")
<\/a><\/p>\n\n- \n
\u0634\u0631\u0628 \u0627\u0644\u0645\u0627\u0621 \u0645\u0639 \u0627\u0644\u0648\u062c\u0628\u0627\u062a<\/h3>\n<\/li>\n<\/ul>\n
\u0634\u0631\u0628 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0639\u0635\u064a\u0631 \u0623\u0648 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u063a\u0627\u0632\u064a\u0629 \u0644\u0646 \u064a\u062c\u0639\u0644\u0643 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0634\u0628\u0639\u060c \u0648\u064a\u0632\u064a\u062f \u0645\u0646 \u0633\u0639\u0631\u0627\u062a\u0643 \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u0644\u0627 \u062a\u062d\u062a\u0627\u062c\u0647\u0627.<\/p>\n
\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646\u060c \u0634\u0631\u0628 \u0627\u0644\u0645\u0627\u0621 \u0645\u0628\u0627\u0634\u0631\u0629 \u0642\u0628\u0644 \u0627\u0644\u0623\u0643\u0644 \u0645\u0645\u0643\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u0627\u0645\u062a\u0644\u0627\u0621 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u062d\u062a\u0645\u0627\u0644\u064a\u0629 \u0627\u0644\u0623\u0643\u0644 \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0623\u0648 \u0627\u0644\u0623\u0643\u0644 \u0628\u0646\u0647\u0645.
\n\u0641\u064a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u062a\u064a \u0623\u062c\u0631\u064a\u062a \u0639\u0644\u0649 \u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u0627\u0644\u0623\u0643\u0628\u0631 \u0633\u0646\u064b\u0627\u060c \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u0634\u0631\u0628\u0648\u0627 \u062d\u0648\u0627\u0644\u064a 2 \u0643\u0648\u0628 (500 \u0645\u0644)
\n\u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0642\u0628\u0644 \u0627\u0644\u0625\u0641\u0637\u0627\u0631 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 13 \u066a \u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u0644\u0645 \u064a\u0634\u0631\u0628\u0648\u0627 \u0645\u064a\u0627\u0647 \u0642\u0628\u0644 \u0627\u0644\u0623\u0643\u0644.<\/p>\n
\u0634\u0631\u0628 \u0627\u0644\u0645\u064a\u0627\u0647 \u0642\u0628\u0644 \u0627\u0644\u0648\u062c\u0628\u0629 \u0644\u064a\u0633 \u0644 \u0646\u0641\u0633 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0639\u0644\u0649 \u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u0627\u0644\u0623\u0635\u063a\u0631 \u0633\u0646\u0627\u064b. \u0644\u0643\u0646 \u0627\u0633\u062a\u0628\u062f\u0627\u0644 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0639\u0627\u0644\u064a\u0629 \u0628\u0627\u0644\u0645\u064a\u0627\u0647 \u0645\u0645\u0643\u0646 \u064a\u0648\u0641\u0631\u0644\u0643 \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0648\u062c\u0628\u062a\u0643.<\/p>\n
\u0627\u0634\u0631\u0628 \u0627\u0644\u0645\u064a\u0627\u0647 \u0623\u0648 \u063a\u064a\u0631\u0647\u0627 \u0645\u0646 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u0639 \u0648\u062c\u0628\u062a\u0643.<\/p>\n
\n- \n
\u0627\u0628\u062f\u0623 \u0628\u0634\u0648\u0631\u0628\u0629 \u0627\u0644\u062e\u0636\u0627\u0631 \u0623\u0648 \u0627\u0644\u0633\u0644\u0637\u0629:<\/h3>\n<\/li>\n<\/ul>\n
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\u0641\u064a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a\u060c \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0648\u0646 \u0627\u0644\u063a\u062f\u0627\u0621 \u0641\u064a \u0627\u0644\u0645\u062e\u062a\u0628\u0631 \u0645\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0644\u0645\u062f\u0629 \u062e\u0645\u0633\u0629 \u0623\u0633\u0627\u0628\u064a\u0639. \u0639\u0646\u062f\u0645\u0627 \u0634\u0631\u0628\u0648\u0627 \u0627\u0644\u0634\u0648\u0631\u0628\u0629 \u0642\u0628\u0644 \u0627\u0644\u0623\u0637\u0628\u0627\u0642 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629\u060c \u0643\u0627\u0646\u0648\u0627 \u064a\u062a\u0646\u0627\u0648\u0644\u0648\u0627 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0642\u0644 \u0628\u0646\u0633\u0628\u0629 20\u066a \u0641\u064a \u0643\u0644 \u0648\u062c\u0628\u0629\u060c \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0627\u0644\u0645\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u0644\u0645 \u064a\u0634\u0631\u0628\u0648\u0627 \u0641\u064a\u0647\u0627 \u0634\u0648\u0631\u0628\u0629 \u0641\u064a \u0628\u062f\u0627\u064a\u0629 \u0627\u0644\u0623\u0643\u0644.<\/p>\n
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\u0645\u0646 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0627\u0644\u0645\u0634\u062a\u0631\u0643\u0629 \u0628\u064a\u0646 \u0634\u0648\u0631\u0628\u0629 \u0627\u0644\u062e\u0636\u0627\u0631 \u0648\u0623\u0637\u0628\u0627\u0642 \u0627\u0644\u0633\u0644\u0637\u0629 \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0623\u0646 \u0627\u0644\u0627\u062b\u0646\u064a\u0646 \u0641\u064a\u0647\u0645 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0645\u064a\u0627\u0647\u060c
\n\u0648\u0625\u0646\u0647\u0645 \u0641\u064a\u0647\u0645 \u062e\u0636\u0631\u0648\u0627\u062a \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0648\u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u0646\u062e\u0641\u0636\u0629. \u0648\u0637\u0628\u0639\u0627 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0645\u064a\u0627\u0647 \u0637\u0631\u064a\u0642\u0629 \u0643\u0648\u064a\u0633\u0629 \u062c\u062f\u0627 \u0639\u0644\u0634\u0627\u0646
\n\u062a\u0642\u0644\u0644 \u0645\u0646 \u0633\u0639\u0631\u0627\u062a\u0643 \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.![\"\u0631\u062c\u064a\u0645](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/AR-181019984-1024x683.jpg\")
<\/p>\n
\n- \n
\u0627\u0633\u062a\u062e\u062f\u0645 \u0634\u0648\u0643 \u0648\u0623\u0637\u0628\u0627\u0642 \u0623\u0635\u063a\u0631:<\/h3>\n<\/li>\n<\/ul>\n
\u062d\u062c\u0645 \u0627\u0644\u0623\u0637\u0628\u0627\u0642 \u064a\u0641\u0631\u0642 \u0641\u0639\u0644\u0627 \u0641\u064a \u0643\u0645\u064a\u0629 \u0627\u0644\u0623\u0643\u0644 \u0627\u0644\u0630\u064a \u062a\u0623\u0643\u0644\u0647. \u0641\u064a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a\u060c \u0648\u062c\u062f \u0627\u0644\u0628\u0627\u062d\u062b\u0648\u0646 \u0623\u0646 \u0627\u0644\u0646\u0627\u0633 \u064a\u0645\u064a\u0644\u0648\u0627 \u0644\u0645\u0644\u0621 \u0637\u0628\u0642\u0647\u0645 \u0628\u0646\u0633\u0628\u0629 70\u066a\u060c \u0628\u0635\u0631\u0641 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u062d\u062c\u0645 \u0627\u0644\u0637\u0628\u0642.<\/p>\n
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\n\u0625\u0630\u0627 \u0645\u0644\u0623\u062a \u0637\u0628\u0642\u0643 \u0623\u0643\u062b\u0631 \u0641\u0645\u0646 \u0627\u0644\u0645\u062d\u062a\u0645\u0644 \u0623\u0646\u0643 \u0633\u062a\u0623\u0643\u0644 \u0623\u0643\u062b\u0631.<\/p>\n
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\n- \n
\u0643\u0644 \u0628\u0639\u0642\u0644<\/h3>\n<\/li>\n<\/ul>\n
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\n\u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u064a\u0648\u0645 \u0643\u0644\u0647.<\/p>\n
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\u0639\u0646\u062f\u0645\u0627 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062c\u0648\u0639 \u0627\u0633\u0623\u0644 \u0646\u0641\u0633\u0643.. \u0627\u0646\u062a \u0641\u0639\u0644\u0627 \u062c\u0639\u0627\u0646\u061f \u0623\u0645 \u0623\u0646\u0647 \u0645\u062c\u0631\u062f \u0625\u062d\u0633\u0627\u0633 \u0628\u0627\u0644\u0645\u0644\u0644 \u0623\u0648 \u0628\u0633\u0628\u0628 \u0623\u064a \u0634\u0639\u0648\u0631 \u0622\u062e\u0631\u061f \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0644\u062f\u064a\u0643 \u0639\u0627\u062f\u0629 \u0627\u0644\u0623\u0643\u0644 \u0634\u0639\u0648\u0631\u0643 \u0627\u0644\u0639\u0627\u0637\u0641\u064a \u062c\u0631\u0628 \u0628\u0639\u0636 \u0627\u0644\u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0627\u062a \u0642\u0628\u0644 \u0627\u0644\u0623\u0643\u0644 \u0645\u062b\u0644 \u0627\u0644\u0645\u0634\u064a \u0623\u0648 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0623\u0648 \u0634\u0631\u0628 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0634\u0627\u064a \u0623\u0648 \u0642\u0631\u0627\u0621\u0629 \u0627\u0644\u0635\u062d\u0641.<\/p>\n
\u0648\u0628\u062f\u0644 \u0639\u0645\u0644 \u0639\u062f\u0629 \u0623\u0634\u064a\u0627\u0621 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0630\u064a \u062a\u0623\u0643\u0644 \u0641\u064a\u0647\u060c \u062d\u062f\u062f \u0645\u0646 \u0648\u0642\u062a\u0643 20 \u062f\u0642\u064a\u0642\u0629 \u0644\u0636\u0628\u0637 \u0623\u0643\u0644\u0643\u060c \u0648\u062e\u0630 \u0648\u0642\u062a \u0644\u062a\u0633\u062a\u0645\u062a\u0639 \u0628\u0634\u0645\u0647 \u0648\u062a\u0630\u0648\u0642\u0647 \u0648\u062a\u0634\u0639\u0631 \u0628\u062a\u0623\u062b\u064a\u0631\u0647 \u0639\u0644\u0649 \u0627\u0644\u062c\u0633\u0645.<\/p>\n
![\"\u0648\u062c\u0628\u0627\u062a](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/download-2-1024x615.jpg\")
<\/p>\n
\n- \n
\u0627\u062c\u0639\u0644 \u0648\u062c\u0628\u0627\u062a\u0643 \u062d\u0627\u0631\u0629<\/h3>\n<\/li>\n<\/ul>\n
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\n\u0641\u064a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a\u060c \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0648\u0646 \u0627\u0644\u0644\u0630\u064a\u0646 \u062a\u0646\u0627\u0648\u0644\u0648\u0627 \u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u0623\u062d\u0645\u0631 \u0627\u0644\u062d\u0627\u0631 \u0643\u062c\u0632\u0621 \u0645\u0646 \u0627\u0644\u0645\u0642\u0628\u0644\u0627\u062a \u0643\u0644\u0648\u0627 \u0623\u0642\u0644 \u0628\u0640190 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u0641\u064a \u0627\u0644\u063a\u062f\u0627\u0621 \u0648\u0627\u0644\u0633\u0646\u0627\u0643 \u0645\u0645\u0646 \u0644\u0645 \u064a\u062a\u0646\u0627\u0648\u0644\u0648\u0627 \u0627\u0644\u0641\u0644\u0641\u0644.
\n\u0623\u0648 \u0627\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0632\u0646\u062c\u0628\u064a\u0644 \u0644\u0623\u0646\u0647 \u063a\u0627\u0644\u0628\u0627 \u0644\u0647 \u0646\u0641\u0633 \u0627\u0644\u062a\u0623\u062b\u064a\u0631. \u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u0623\u062c\u0631\u064a\u062a \u0639\u0644\u0649 10 \u0645\u0646 \u0627\u0644\u0631\u062c\u0627\u0644 \u0627\u0644\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\u060c \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u064a\u0646 \u0634\u0639\u0631\u0648\u0627 \u0628\u062c\u0648\u0639 \u0623\u0642\u0644 \u00a0\u0639\u0646\u062f\u0645\u0627 \u0634\u0631\u0628\u0648\u0627 \u0634\u0627\u064a \u0628\u0627\u0644\u0632\u0646\u062c\u0628\u064a\u0644 \u062e\u0644\u0627\u0644 \u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u0627\u0644\u0625\u0641\u0637\u0627\u0631 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0645\u0646 \u0644\u0645 \u064a\u0634\u0631\u0628\u0648\u0647.<\/p>\n
\n- \n
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\u0637\u0631\u0642 \u0633\u0647\u0644\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0643\u0645\u064a\u0629 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646:<\/p>\n
\n- \u0636\u064a\u0641 \u0627\u0644\u0634\u064a\u0627 \u0623\u0648 \u0628\u0630\u0648\u0631 \u0627\u0644\u0643\u062a\u0627\u0646 \u0627\u0644\u0645\u0637\u062d\u0648\u0646\u0629 \u0644\u0644\u0639\u0635\u0627\u064a\u0631 \u0648\u0627\u0644\u0644\u0628\u0646 \u0648\u0627\u0644\u062d\u0628\u0648\u0628.<\/li>\n
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- \u0643\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0642\u0631\u0639. \u0641\u064a \u0627\u0644\u0634\u062a\u0627\u0621 \u0648\u0627\u0644\u0635\u064a\u0641 \u0644\u0623\u0646\u0647 \u063a\u0646\u064a \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646.<\/li>\n
- \u0643\u0644 \u0641\u0627\u0643\u0647\u0629 \u0643\u0640\u0633\u0646\u0627\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u064a\u0648\u0645 \u0645\u0627 \u0628\u064a\u0646 \u0627\u0644\u0648\u062c\u0628\u0627\u062a.<\/li>\n<\/ul>\n
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<\/p>\n
\u0627\u0644\u0645\u0635\u062f\u0631: Healthline<\/a>\n<\/pre>\n","protected":false},"excerpt":{"rendered":"\u0625\u0630\u0627 \u0623\u0631\u062f\u062a \u0627\u062a\u0628\u0627\u0639 \u0631\u062c\u064a\u0645 \u0633\u0647\u0644 \u0648\u0635\u062d\u064a\u00a0\u0641\u0631\u062c\u064a\u0645 \u0627\u0644\u0644\u0642\u064a\u0645\u0627\u062a \u0645\u0646\u0627\u0633\u0628 \u0644\u0643\u060c \u0644\u0623\u0646\u0647 \u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u062a\u0642\u0644\u0644 \u0643\u0645\u064a\u0627\u062a \u0623\u0643\u0644\u0643. \u0644\u0643\u0646 \u0643\u064a\u0641 \u0646\u0642\u0644\u0644 \u0623\u0643\u0644\u0646\u0627 \u0628\u062f\u0648\u0646 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u062c\u0648\u0639\u061f \u0647\u0646\u0627\u0643 \u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0627\u062a \u0643\u062b\u064a\u0631\u0629 \u0646\u0642\u062f\u0631 \u0646\u0633\u062a\u062e\u062f\u0645\u0647\u0627 \u0644\u062a\u0642\u0644\u064a\u0644 \u0633\u0639\u0631\u0627\u062a\u0646\u0627 \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0648\u0646\u0642\u062f\u0631 \u0646\u0633\u064a\u0637\u0631 \u0639\u0644\u0649 \u062c\u0648\u0639\u0646\u0627. \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 \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. 8 \u0646\u0635\u0627\u0626\u062d …<\/p>\n","protected":false},"author":15,"featured_media":696,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[14],"tags":[45,151,130,1841],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/download-1-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/694"}],"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=694"}],"version-history":[{"count":8,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/694\/revisions"}],"predecessor-version":[{"id":8654,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/694\/revisions\/8654"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/696"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=694"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=694"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=694"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
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\n\u0648\u062a\u0642\u0644\u0644 \u0645\u0646 \u0633\u0639\u0631\u0627\u062a\u0643 \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0633\u062a\u0628\u062f\u0627\u0644 \u0646\u0635\u0641 \u0646\u0634\u0648\u064a\u0627\u062a \u0623\u0648 \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0648\u062c\u0628\u0629 \u0627\u0644\u062a\u064a \u062a\u0623\u0643\u0644\u0647\u0627 \u00a0\u0628\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u063a\u064a\u0631 \u0627\u0644\u0646\u0634\u0648\u064a\u0629.
\n\u0623\u0638\u0647\u0631\u062a \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646 \u0643\u0645\u064a\u0629 \u0627\u0644\u0623\u0643\u0644 \u0627\u0644\u0630\u064a \u062a\u0623\u0643\u0644\u0647 \u0639\u0627\u0645\u0644 \u0641\u064a \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0634\u0628\u0639.<\/p>\n
\u0641\u064a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a\u060c \u062a\u0645 \u0625\u0639\u0637\u0627\u0621 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u064a\u0646 \u0646\u0641\u0633 \u0627\u0644\u0643\u0645\u064a\u0629 \u0645\u0646 \u0627\u0644\u0645\u0643\u0631\u0648\u0646\u0629\u060c \u0648\u0644\u0643\u0646 \u0645\u0639 \u0643\u0645\u064a\u0627\u062a \u0645\u062e\u062a\u0644\u0641\u0629 \u0645\u0646 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a.
\n\u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0648\u0646 \u0623\u0643\u0644\u0648\u0627 \u0643\u0645\u064a\u0627\u062a \u0645\u062a\u0633\u0627\u0648\u064a\u0629 \u0645\u0646 \u0627\u0644\u0637\u0639\u0627\u0645 \u0628\u063a\u0636 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u0643\u0645\u064a\u0629 \u0627\u0644\u062e\u0636\u0627\u0631 \u0627\u0644\u062a\u064a \u062d\u0635\u0644\u0648\u0627 \u0639\u0644\u064a\u0647\u0627\u060c \u0648\u0647\u0630\u0627 \u0645\u0639\u0646\u0627\u0647 \u0623\u0646 \u0645\u0646\u00a0 \u0623\u0643\u0644\u0648\u0627 \u0623\u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0645\u0646 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u062d\u0635\u0644\u0648\u0627 \u0639\u0644\u0649 \u0623\u0642\u0644 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629.<\/p>\n
\u062d\u0627\u0648\u0644 \u062a\u0642\u0644\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0623\u062e\u0631\u0649\u060c \u0648\u0627\u0645\u0644\u0621 \u0637\u0628\u0642\u0643 \u0628\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u063a\u064a\u0631 \u0627\u0644\u0646\u0634\u0648\u064a\u0629. \u0627\u0646\u062a \u0645\u0645\u0643\u0646 \u062a\u0637\u0628\u0642 \u062f\u0627 \u0639\u0645\u0648\u0645\u0627 \u0641\u064a \u0623\u064a \u0623\u0643\u0644\u060c
\n\u0645\u0634 \u0647\u062a\u062d\u062a\u0627\u062c \u062a\u0639\u0645\u0644 \u0623\u064a \u062d\u0627\u062c\u0629 \u063a\u064a\u0631 \u0625\u0646\u0643 \u062a\u0632\u0648\u062f \u0645\u0646 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0644\u0644\u0623\u0643\u0644 \u0639\u0634\u0627\u0646 \u062a\u0642\u0644\u0644 \u0645\u0646 \u0633\u0639\u0631\u0627\u062a\u0643 \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648 \u062a\u0632\u0648\u062f \u0645\u0646 \u0627\u0644\u0623\u0643\u0644 \u0627\u0644\u0645\u063a\u0630\u064a\u060c \u0648\u0628\u0643\u062f\u0647 \u062a\u0643\u0648\u0646 \u0628\u062a\u062a\u0628\u0639 \u0631\u062c\u064a\u0645 \u0633\u0647\u0644 \u0648\u0635\u062d\u064a \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a.<\/p>\n
<\/p>\n
- \n
- \n
\u0643\u0644 \u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0639 \u0643\u0644 \u0648\u062c\u0628\u0629 \u0623\u0648 \u0633\u0646\u0627\u0643<\/h3>\n<\/li>\n<\/ul>\n
\u0623\u062b\u0628\u062a \u0627\u0644\u0639\u0644\u0645 \u0623\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/a> \u062a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0627\u0645\u062a\u0644\u0627\u0621 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0623\u0648 \u0627\u0644\u062f\u0647\u0648\u0646. \u0623\u0634\u0627\u0631\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0633\u0646\u0629 2012 \u0625\u0644\u0649 \u062a\u0623\u062b\u064a\u0631 \u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0627\u0645\u062a\u0644\u0627\u0621.<\/p>\n
\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0648\u0646 \u0648\u062c\u0628\u0627\u062a \u0645\u0639 20-30 \u066a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646. \u0648\u0648\u062c\u062f \u0627\u0644\u0628\u0627\u062d\u062b\u0648\u0646 \u0623\u0646 \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0627\u0644\u0644\u064a \u062a\u0646\u0627\u0648\u0644\u0648\u0627 \u0627\u0644\u0648\u062c\u0628\u0627\u062a
\n\u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0634\u0639\u0631\u0648\u0627 \u0628\u0627\u0644\u0634\u0628\u0639 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0642\u0635\u064a\u0631 \u0648\u0627\u0644\u0637\u0648\u064a\u0644\u060c \u0645\u0642\u0627\u0631\u0646\u0629\u064b \u0628\u0648\u0642\u062a \u0627\u062d\u062a\u0648\u0627\u0626\u0647 \u0639\u0644\u0649 \u0646\u0635\u0641 \u0643\u0645\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/p>\n\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0633\u0647\u0644\u0629 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0645\u062b\u0644 \u0627\u0644\u0628\u064a\u0636 \u0648\u0627\u0644\u062f\u0648\u0627\u062c\u0646 \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062c\u0644\u062f \u0648\u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0648\u0627\u0644\u0645\u0623\u0643\u0648\u0644\u0627\u062a \u0627\u0644\u0628\u062d\u0631\u064a\u0629 \u0648\u0627\u0644\u0623\u0633\u0645\u0627\u0643.
\n\u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629<\/a> \u0623\u064a\u0636\u0627 \u062e\u064a\u0627\u0631\u0627\u062a \u062c\u064a\u062f\u0629\u060c \u0645\u062b \u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627\u060c \u0627\u0644\u0641\u0648\u0644\u060c \u0648\u0632\u0628\u062f\u0629 \u0627\u0644\u062c\u0648\u0632.<\/p>\n\u0623\u0641\u0643\u0627\u0631 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0648\u0627\u0644\u0633\u0646\u0627\u0643 \u0644\u0640 \u0631\u062c\u064a\u0645 \u0633\u0647\u0644 \u0648\u0635\u062d\u064a<\/p>\n
- \n
- \u0632\u0648\u062f \u0632\u0628\u0627\u062f\u064a \u0645\u0639 \u0641\u0637\u0627\u0631\u0643<\/li>\n
- \u0632\u0648\u062f \u0628\u0633\u0643\u0648\u062a \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0645\u0639 \u0627\u0644\u062c\u0628\u0646 \u0623\u0648 \u0627\u0644\u062d\u0645\u0635.<\/li>\n
- \u0627\u0633\u0644\u0642 \u0628\u064a\u0636\u0629 \u0648\u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0645\u0639 \u0634\u0648\u0631\u0628\u0629 \u0627\u0644\u062e\u0636\u0627\u0631 \u0628\u062a\u0627\u0639\u062a\u0643<\/li>\n
- \u0636\u064a\u0641 \u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0623\u0648 \u0627\u0644\u0641\u0648\u0644 \u0644\u0637\u0628\u0642 \u0627\u0644\u0633\u0644\u0637\u0629 \u0628\u062a\u0627\u0639\u062a\u0643<\/li>\n<\/ul>\n<\/a><\/p>\n
- \n
- \n
\u0634\u0631\u0628 \u0627\u0644\u0645\u0627\u0621 \u0645\u0639 \u0627\u0644\u0648\u062c\u0628\u0627\u062a<\/h3>\n<\/li>\n<\/ul>\n
\u0634\u0631\u0628 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0639\u0635\u064a\u0631 \u0623\u0648 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u063a\u0627\u0632\u064a\u0629 \u0644\u0646 \u064a\u062c\u0639\u0644\u0643 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0634\u0628\u0639\u060c \u0648\u064a\u0632\u064a\u062f \u0645\u0646 \u0633\u0639\u0631\u0627\u062a\u0643 \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u0644\u0627 \u062a\u062d\u062a\u0627\u062c\u0647\u0627.<\/p>\n
\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646\u060c \u0634\u0631\u0628 \u0627\u0644\u0645\u0627\u0621 \u0645\u0628\u0627\u0634\u0631\u0629 \u0642\u0628\u0644 \u0627\u0644\u0623\u0643\u0644 \u0645\u0645\u0643\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u0627\u0645\u062a\u0644\u0627\u0621 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u062d\u062a\u0645\u0627\u0644\u064a\u0629 \u0627\u0644\u0623\u0643\u0644 \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0623\u0648 \u0627\u0644\u0623\u0643\u0644 \u0628\u0646\u0647\u0645.
\n\u0641\u064a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u062a\u064a \u0623\u062c\u0631\u064a\u062a \u0639\u0644\u0649 \u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u0627\u0644\u0623\u0643\u0628\u0631 \u0633\u0646\u064b\u0627\u060c \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u0634\u0631\u0628\u0648\u0627 \u062d\u0648\u0627\u0644\u064a 2 \u0643\u0648\u0628 (500 \u0645\u0644)
\n\u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0642\u0628\u0644 \u0627\u0644\u0625\u0641\u0637\u0627\u0631 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 13 \u066a \u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u0644\u0645 \u064a\u0634\u0631\u0628\u0648\u0627 \u0645\u064a\u0627\u0647 \u0642\u0628\u0644 \u0627\u0644\u0623\u0643\u0644.<\/p>\n\u0634\u0631\u0628 \u0627\u0644\u0645\u064a\u0627\u0647 \u0642\u0628\u0644 \u0627\u0644\u0648\u062c\u0628\u0629 \u0644\u064a\u0633 \u0644 \u0646\u0641\u0633 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0639\u0644\u0649 \u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u0627\u0644\u0623\u0635\u063a\u0631 \u0633\u0646\u0627\u064b. \u0644\u0643\u0646 \u0627\u0633\u062a\u0628\u062f\u0627\u0644 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0639\u0627\u0644\u064a\u0629 \u0628\u0627\u0644\u0645\u064a\u0627\u0647 \u0645\u0645\u0643\u0646 \u064a\u0648\u0641\u0631\u0644\u0643 \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0648\u062c\u0628\u062a\u0643.<\/p>\n
\u0627\u0634\u0631\u0628 \u0627\u0644\u0645\u064a\u0627\u0647 \u0623\u0648 \u063a\u064a\u0631\u0647\u0627 \u0645\u0646 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u0639 \u0648\u062c\u0628\u062a\u0643.<\/p>\n
- \n
- \n
\u0627\u0628\u062f\u0623 \u0628\u0634\u0648\u0631\u0628\u0629 \u0627\u0644\u062e\u0636\u0627\u0631 \u0623\u0648 \u0627\u0644\u0633\u0644\u0637\u0629:<\/h3>\n<\/li>\n<\/ul>\n
\u0645\u0645\u0643\u0646 \u062a\u0638\u0647\u0631 \u0643\u0645\u0639\u0644\u0648\u0645\u0629 \u063a\u0631\u064a\u0628\u0629 \u0625\u0646\u0643 \u0639\u0646\u062f\u0645\u0627 \u062a\u0632\u064a\u062f \u0645\u0646 \u0623\u0637\u0628\u0627\u0642\u0643 \u0647\u062a\u0642\u062f\u0631 \u062a\u0642\u0644\u0644 \u0645\u0646 \u0643\u0645\u064a\u0629 \u0623\u0643\u0644\u0643! \u0644\u0643\u0646 \u0627\u0644\u062d\u0642\u064a\u0642\u0629 \u0625\u0646\u0643 \u0641\u0639\u0644\u0627 \u0644\u0645\u0627 \u062a\u0628\u062f\u0623 \u0648\u062c\u0628\u062a\u0643 \u0628\u0627\u0644\u0634\u0648\u0631\u0628\u0629 \u0623\u0648 \u0627\u0644\u0633\u0644\u0637\u0629 \u0647\u064a\u0633\u0627\u0639\u062f\u0643 \u062a\u0642\u0644\u0644 \u0645\u0646 \u0643\u0645\u064a\u0629 \u0623\u0643\u0644\u0643.<\/p>\n
\u0641\u064a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a\u060c \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0648\u0646 \u0627\u0644\u063a\u062f\u0627\u0621 \u0641\u064a \u0627\u0644\u0645\u062e\u062a\u0628\u0631 \u0645\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0644\u0645\u062f\u0629 \u062e\u0645\u0633\u0629 \u0623\u0633\u0627\u0628\u064a\u0639. \u0639\u0646\u062f\u0645\u0627 \u0634\u0631\u0628\u0648\u0627 \u0627\u0644\u0634\u0648\u0631\u0628\u0629 \u0642\u0628\u0644 \u0627\u0644\u0623\u0637\u0628\u0627\u0642 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629\u060c \u0643\u0627\u0646\u0648\u0627 \u064a\u062a\u0646\u0627\u0648\u0644\u0648\u0627 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0642\u0644 \u0628\u0646\u0633\u0628\u0629 20\u066a \u0641\u064a \u0643\u0644 \u0648\u062c\u0628\u0629\u060c \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0627\u0644\u0645\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u0644\u0645 \u064a\u0634\u0631\u0628\u0648\u0627 \u0641\u064a\u0647\u0627 \u0634\u0648\u0631\u0628\u0629 \u0641\u064a \u0628\u062f\u0627\u064a\u0629 \u0627\u0644\u0623\u0643\u0644.<\/p>\n
\u0627\u0644\u0628\u0627\u062d\u062b\u0629 \u0646\u0641\u0633\u0647\u0627 \u062d\u0635\u0644\u062a \u0639\u0644\u0649 \u0646\u062a\u0627\u064a\u062c \u0645\u0645\u0627\u062b\u0644\u0629 \u0639\u0646\u062f\u0645\u0627 \u0623\u0639\u0637\u062a \u0627\u0644\u0646\u0627\u0633 \u0633\u0644\u0637\u0629 \u0642\u0628\u0644 \u0637\u0628\u0642 \u0627\u0644\u0645\u0643\u0631\u0648\u0646\u0629. \u0625\u0630\u0627 \u0623\u0643\u0644\u062a \u0637\u0628\u0642 \u0633\u0644\u0637\u0629 \u0635\u063a\u064a\u0631\u0629 \u0642\u0628\u0644 \u0627\u0644\u0645\u0643\u0631\u0648\u0646\u0629\u060c \u0641\u0627\u0646\u062a \u0628\u0630\u0644\u0643 \u062a\u0642\u0644\u0644 \u0633\u0639\u0631\u0627\u062a\u0643 \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0628\u0646\u0633\u0628\u0629 7 \u066a. \u0623\u0645\u0627 \u0625\u0630\u0627 \u0623\u0643\u0644\u062a \u0637\u0628\u0642 \u0633\u0644\u0637\u0629 \u0643\u0628\u064a\u0631\u060c \u0647\u062a\u0642\u0644\u0644 \u0633\u0639\u0631\u0627\u062a\u0643 \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0628\u0646\u0633\u0628\u0629 12 \u066a.<\/p>\n
\u0645\u0646 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0627\u0644\u0645\u0634\u062a\u0631\u0643\u0629 \u0628\u064a\u0646 \u0634\u0648\u0631\u0628\u0629 \u0627\u0644\u062e\u0636\u0627\u0631 \u0648\u0623\u0637\u0628\u0627\u0642 \u0627\u0644\u0633\u0644\u0637\u0629 \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0623\u0646 \u0627\u0644\u0627\u062b\u0646\u064a\u0646 \u0641\u064a\u0647\u0645 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0645\u064a\u0627\u0647\u060c
\n\u0648\u0625\u0646\u0647\u0645 \u0641\u064a\u0647\u0645 \u062e\u0636\u0631\u0648\u0627\u062a \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0648\u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u0646\u062e\u0641\u0636\u0629. \u0648\u0637\u0628\u0639\u0627 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0645\u064a\u0627\u0647 \u0637\u0631\u064a\u0642\u0629 \u0643\u0648\u064a\u0633\u0629 \u062c\u062f\u0627 \u0639\u0644\u0634\u0627\u0646
\n\u062a\u0642\u0644\u0644 \u0645\u0646 \u0633\u0639\u0631\u0627\u062a\u0643 \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/p>\n- \n
- \n
\u0627\u0633\u062a\u062e\u062f\u0645 \u0634\u0648\u0643 \u0648\u0623\u0637\u0628\u0627\u0642 \u0623\u0635\u063a\u0631:<\/h3>\n<\/li>\n<\/ul>\n
\u062d\u062c\u0645 \u0627\u0644\u0623\u0637\u0628\u0627\u0642 \u064a\u0641\u0631\u0642 \u0641\u0639\u0644\u0627 \u0641\u064a \u0643\u0645\u064a\u0629 \u0627\u0644\u0623\u0643\u0644 \u0627\u0644\u0630\u064a \u062a\u0623\u0643\u0644\u0647. \u0641\u064a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a\u060c \u0648\u062c\u062f \u0627\u0644\u0628\u0627\u062d\u062b\u0648\u0646 \u0623\u0646 \u0627\u0644\u0646\u0627\u0633 \u064a\u0645\u064a\u0644\u0648\u0627 \u0644\u0645\u0644\u0621 \u0637\u0628\u0642\u0647\u0645 \u0628\u0646\u0633\u0628\u0629 70\u066a\u060c \u0628\u0635\u0631\u0641 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u062d\u062c\u0645 \u0627\u0644\u0637\u0628\u0642.<\/p>\n
\u0647\u0630\u0627 \u0645\u0639\u0646\u0627\u0647 \u0625\u0646\u0643 \u0644\u0648 \u0627\u0633\u062a\u062e\u062f\u0645\u062a \u0637\u0628\u0642 \u062d\u062c\u0645\u0647 10 \u0628\u0648\u0635\u0627\u062a \u0633\u062a\u0623\u0643\u0644 \u0623\u0643\u062b\u0631 \u0628\u0646\u0633\u0628\u0629 52% \u0645\u0646 \u0627\u0644\u0627\u0643\u0644 \u0641\u064a \u0637\u0628\u0642 \u062d\u062c\u0645\u0647 8 \u0628\u0648\u0635\u0627\u062a.
\n\u0625\u0630\u0627 \u0645\u0644\u0623\u062a \u0637\u0628\u0642\u0643 \u0623\u0643\u062b\u0631 \u0641\u0645\u0646 \u0627\u0644\u0645\u062d\u062a\u0645\u0644 \u0623\u0646\u0643 \u0633\u062a\u0623\u0643\u0644 \u0623\u0643\u062b\u0631.<\/p>\n\u0641\u064a \u062f\u0631\u0627\u0633\u0627\u062a \u0623\u062e\u0631\u0649 \u0627\u0644\u0634\u062e\u0635 \u064a\u0623\u0643\u0644 \u0643\u0645\u064a\u0629 \u0623\u0643\u0628\u0631 \u0625\u0630\u0627 \u0627\u0633\u062a\u062e\u062f\u0645 \u0645\u0639\u0644\u0642\u0629 \u0623\u0643\u0628\u0631 \u0648\u0647\u0648 \u064a\u0623\u0643\u0644\u060c \u0648\u0623\u0643\u0644 \u0643\u0645\u064a\u0627\u062a \u0623\u0642\u0644 \u0639\u0646\u062f\u0645\u0627 \u0627\u0633\u062a\u062e\u062f\u0645 \u0634\u0648\u0643\u0629 \u0635\u063a\u064a\u0631\u0629. \u0627\u0633\u062a\u062e\u062f\u0645 \u0642\u0648\u0629 \u0627\u0644\u062e\u062f\u0627\u0639 \u0641\u064a \u0627\u0644\u0623\u0643\u0644 \u0641\u064a \u0623\u0637\u0628\u0627\u0642 \u0623\u0635\u063a\u0631\u060c \u0644\u062a\u0642\u0644\u0644 \u0645\u0646 \u0643\u0645\u064a\u0629 \u0627\u0644\u0623\u0643\u0644.. \u0646\u0641\u0633 \u0627\u0644\u0643\u0645\u064a\u0629 \u0647\u062a\u0628\u0627\u0646 \u0623\u0643\u0628\u0631 \u0648\u0647\u062a\u0627\u0643\u0644 \u0623\u0642\u0644.<\/p>\n
- \n
- \n
\u0643\u0644 \u0628\u0639\u0642\u0644<\/h3>\n<\/li>\n<\/ul>\n
\u0633\u0647\u0644 \u062c\u062f\u0627 \u0625\u0646\u0643 \u062a\u062a\u0634\u062a\u062a \u0648\u0627\u0646\u062a \u0628\u062a\u0627\u0643\u0644 \u0628\u064a\u0646 \u0645\u0634\u0627\u0647\u062f\u0629 \u0627\u0644\u062a\u0644\u064a\u0641\u0632\u064a\u0648\u0646 \u0623\u0648 \u0627\u0644\u062a\u0633\u0644\u064a\u0629 \u0628\u0647\u0627\u062a\u0641\u0643 \u0627\u0644\u0645\u062d\u0645\u0648\u0644. \u0648\u0627\u0644\u062a\u0634\u062a\u062a \u064a\u062c\u0639\u0644\u0643 \u062a\u0623\u0643\u0644 \u0623\u0643\u062b\u0631
\n\u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u064a\u0648\u0645 \u0643\u0644\u0647.<\/p>\n\u0627\u0644\u0623\u0643\u0644 \u0627\u0644\u0645\u062f\u0631\u0648\u0633\u060c \u0623\u0646 \u062a\u0639\u0637\u064a \u0627\u0647\u062a\u0645\u0627\u0645 \u0643\u0627\u0645\u0644 \u0644\u0623\u0643\u0644\u0643 \u0645\u0646 \u063a\u064a\u0631 \u0645\u0627 \u064a\u0643\u0648\u0646 \u0641\u064a \u0623\u064a \u0634\u064a\u0621 \u064a\u0634\u062a\u062a\u0643\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0631\u0643\u0632 \u0645\u062a\u0649 \u062a\u0643\u0648\u0646 \u062c\u0639\u0627\u0646 \u0648\u0645\u062a\u0649 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0634\u0628\u0639\u060c \u0647\u0630\u0627 \u0633\u064a\u0633\u0627\u0639\u0643 \u062a\u0641\u0631\u0642 \u0628\u064a\u0646 \u0627\u0644\u062c\u0648\u0639 \u0627\u0644\u062d\u0642\u064a\u0642\u064a \u0648\u0627\u0644\u062c\u0648\u0639 \u0627\u0644\u0639\u0627\u0637\u0641\u064a.<\/p>\n
\u0639\u0646\u062f\u0645\u0627 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062c\u0648\u0639 \u0627\u0633\u0623\u0644 \u0646\u0641\u0633\u0643.. \u0627\u0646\u062a \u0641\u0639\u0644\u0627 \u062c\u0639\u0627\u0646\u061f \u0623\u0645 \u0623\u0646\u0647 \u0645\u062c\u0631\u062f \u0625\u062d\u0633\u0627\u0633 \u0628\u0627\u0644\u0645\u0644\u0644 \u0623\u0648 \u0628\u0633\u0628\u0628 \u0623\u064a \u0634\u0639\u0648\u0631 \u0622\u062e\u0631\u061f \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0644\u062f\u064a\u0643 \u0639\u0627\u062f\u0629 \u0627\u0644\u0623\u0643\u0644 \u0634\u0639\u0648\u0631\u0643 \u0627\u0644\u0639\u0627\u0637\u0641\u064a \u062c\u0631\u0628 \u0628\u0639\u0636 \u0627\u0644\u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0627\u062a \u0642\u0628\u0644 \u0627\u0644\u0623\u0643\u0644 \u0645\u062b\u0644 \u0627\u0644\u0645\u0634\u064a \u0623\u0648 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0623\u0648 \u0634\u0631\u0628 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0634\u0627\u064a \u0623\u0648 \u0642\u0631\u0627\u0621\u0629 \u0627\u0644\u0635\u062d\u0641.<\/p>\n
\u0648\u0628\u062f\u0644 \u0639\u0645\u0644 \u0639\u062f\u0629 \u0623\u0634\u064a\u0627\u0621 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0630\u064a \u062a\u0623\u0643\u0644 \u0641\u064a\u0647\u060c \u062d\u062f\u062f \u0645\u0646 \u0648\u0642\u062a\u0643 20 \u062f\u0642\u064a\u0642\u0629 \u0644\u0636\u0628\u0637 \u0623\u0643\u0644\u0643\u060c \u0648\u062e\u0630 \u0648\u0642\u062a \u0644\u062a\u0633\u062a\u0645\u062a\u0639 \u0628\u0634\u0645\u0647 \u0648\u062a\u0630\u0648\u0642\u0647 \u0648\u062a\u0634\u0639\u0631 \u0628\u062a\u0623\u062b\u064a\u0631\u0647 \u0639\u0644\u0649 \u0627\u0644\u062c\u0633\u0645.<\/p>\n
<\/p>\n- \n
- \n
\u0627\u062c\u0639\u0644 \u0648\u062c\u0628\u0627\u062a\u0643 \u062d\u0627\u0631\u0629<\/h3>\n<\/li>\n<\/ul>\n
\u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u062d\u0627\u0631 \u0647\u064a\u0633\u0627\u0639\u062f\u0643 \u0625\u0646\u0643 \u062a\u0627\u0643\u0644 \u0623\u0642\u0644\u060c \u0644\u0623\u0646 \u0645\u0631\u0643\u0628 \u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u062d\u0627\u0631 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u062c\u0648\u0639 \u0648\u064a\u0633\u062f \u0627\u0644\u0634\u0647\u064a\u0629.
\n\u0641\u064a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a\u060c \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0648\u0646 \u0627\u0644\u0644\u0630\u064a\u0646 \u062a\u0646\u0627\u0648\u0644\u0648\u0627 \u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u0623\u062d\u0645\u0631 \u0627\u0644\u062d\u0627\u0631 \u0643\u062c\u0632\u0621 \u0645\u0646 \u0627\u0644\u0645\u0642\u0628\u0644\u0627\u062a \u0643\u0644\u0648\u0627 \u0623\u0642\u0644 \u0628\u0640190 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \u0641\u064a \u0627\u0644\u063a\u062f\u0627\u0621 \u0648\u0627\u0644\u0633\u0646\u0627\u0643 \u0645\u0645\u0646 \u0644\u0645 \u064a\u062a\u0646\u0627\u0648\u0644\u0648\u0627 \u0627\u0644\u0641\u0644\u0641\u0644.
\n\u0623\u0648 \u0627\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0632\u0646\u062c\u0628\u064a\u0644 \u0644\u0623\u0646\u0647 \u063a\u0627\u0644\u0628\u0627 \u0644\u0647 \u0646\u0641\u0633 \u0627\u0644\u062a\u0623\u062b\u064a\u0631. \u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u0623\u062c\u0631\u064a\u062a \u0639\u0644\u0649 10 \u0645\u0646 \u0627\u0644\u0631\u062c\u0627\u0644 \u0627\u0644\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\u060c \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u064a\u0646 \u0634\u0639\u0631\u0648\u0627 \u0628\u062c\u0648\u0639 \u0623\u0642\u0644 \u00a0\u0639\u0646\u062f\u0645\u0627 \u0634\u0631\u0628\u0648\u0627 \u0634\u0627\u064a \u0628\u0627\u0644\u0632\u0646\u062c\u0628\u064a\u0644 \u062e\u0644\u0627\u0644 \u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u0627\u0644\u0625\u0641\u0637\u0627\u0631 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0645\u0646 \u0644\u0645 \u064a\u0634\u0631\u0628\u0648\u0647.<\/p>\n- \n
- \n
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\n\u0645\u062b\u0644 \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0648\u0627\u0644\u0643\u0645\u062b\u0631\u0649 \u0648\u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627\u060c \u062a\u062c\u0639\u0644\u0643 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0634\u0628\u0639\u060c \u0644\u0623\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u064a\u0627\u0647\u060c
\n\u0627\u0644\u062a\u064a \u062a\u0639\u0637\u064a\u0643 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0634\u0628\u0639 \u0623\u0633\u0631\u0639.<\/p>\n\u0641\u064a \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a\u060c \u062a\u0646\u062a\u062c \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u0647\u0644\u0627\u0645\u064b\u0627 \u0633\u0645\u064a\u0643\u064b\u0627 \u0628\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0625\u0628\u0637\u0627\u0621 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0647\u0636\u0645\u060c \u0648\u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0634\u0628\u0639 \u0644\u0648\u0642\u062a. \u0641\u064a \u0627\u0644\u0641\u062a\u0631\u0629 \u0627\u0644\u0623\u062e\u064a\u0631\u0629\u060c \u0648\u062c\u062f \u0627\u0644\u0628\u0627\u062d\u062b\u0648\u0646 \u0623\u0646 \u0625\u0636\u0627\u0641\u0629 \u0628\u0630\u0648\u0631 \u0627\u0644\u0643\u062a\u0627\u0646 \u0623\u0648 \u0627\u0644\u0634\u064a\u0627 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0637\u0639\u0627\u0645 \u062a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0627\u0645\u062a\u0644\u0627\u0621.<\/p>\n
\u0637\u0631\u0642 \u0633\u0647\u0644\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0643\u0645\u064a\u0629 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646:<\/p>\n
- \n
- \u0636\u064a\u0641 \u0627\u0644\u0634\u064a\u0627 \u0623\u0648 \u0628\u0630\u0648\u0631 \u0627\u0644\u0643\u062a\u0627\u0646 \u0627\u0644\u0645\u0637\u062d\u0648\u0646\u0629 \u0644\u0644\u0639\u0635\u0627\u064a\u0631 \u0648\u0627\u0644\u0644\u0628\u0646 \u0648\u0627\u0644\u062d\u0628\u0648\u0628.<\/li>\n
- \u0641\u0636\u0644 \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0644\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0648\u0632\u0648\u062f \u0645\u0643\u0639\u0628\u0627\u062a \u0627\u0644\u062a\u0641\u0627\u062d \u0648\u0627\u0644\u0643\u0645\u062b\u0631\u0649 \u0644\u0648\u062c\u0628\u0629 \u0627\u0644\u0641\u0637\u0627\u0631.<\/li>\n
- \u0636\u064a\u0641 \u0627\u0644\u0641\u0648\u0644 \u0644\u0644\u0634\u0648\u0631\u0628\u0629 \u0648\u0627\u0644\u0633\u0644\u0637\u0627\u062a \u0648\u0627\u0644\u0645\u0642\u0628\u0644\u0627\u062a.<\/li>\n
- \u0643\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0642\u0631\u0639. \u0641\u064a \u0627\u0644\u0634\u062a\u0627\u0621 \u0648\u0627\u0644\u0635\u064a\u0641 \u0644\u0623\u0646\u0647 \u063a\u0646\u064a \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646.<\/li>\n
- \u0643\u0644 \u0641\u0627\u0643\u0647\u0629 \u0643\u0640\u0633\u0646\u0627\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u064a\u0648\u0645 \u0645\u0627 \u0628\u064a\u0646 \u0627\u0644\u0648\u062c\u0628\u0627\u062a.<\/li>\n<\/ul>\n
\u0625\u0646\u0643 \u062a\u0642\u0644\u0644 \u0645\u0646 \u0633\u0639\u0631\u0627\u062a\u0643 \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u064a\u0633 \u0645\u0639\u0646\u0627\u0647 \u0623\u0646 \u062a\u062c\u0648\u0639. \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u060c \u0645\u062b\u0644\u0645\u0627 \u062a\u062d\u062f\u062b\u0646\u0627 \u0647\u0646\u0627\u0643 \u0623\u0634\u064a\u0627\u0621 \u0643\u062b\u064a\u0631\u0629 \u062c\u062f\u0627 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0645\u062d\u0627\u0641\u0638\u0629 \u0639\u0644\u0649 \u0634\u0639\u0648\u0631\u0643 \u0628\u0627\u0644\u0634\u0628\u0639 \u0648\u062a\u0639\u062a\u0628\u0631 \u0631\u062c\u064a\u0645 \u0633\u0647\u0644 \u0648\u0635\u062d\u064a \u0648\u0628\u0633\u064a\u0637.<\/p>\n
<\/p>\n
\u0627\u0644\u0645\u0635\u062f\u0631: Healthline<\/a>\n<\/pre>\n","protected":false},"excerpt":{"rendered":"
\u0625\u0630\u0627 \u0623\u0631\u062f\u062a \u0627\u062a\u0628\u0627\u0639 \u0631\u062c\u064a\u0645 \u0633\u0647\u0644 \u0648\u0635\u062d\u064a\u00a0\u0641\u0631\u062c\u064a\u0645 \u0627\u0644\u0644\u0642\u064a\u0645\u0627\u062a \u0645\u0646\u0627\u0633\u0628 \u0644\u0643\u060c \u0644\u0623\u0646\u0647 \u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u062a\u0642\u0644\u0644 \u0643\u0645\u064a\u0627\u062a \u0623\u0643\u0644\u0643. \u0644\u0643\u0646 \u0643\u064a\u0641 \u0646\u0642\u0644\u0644 \u0623\u0643\u0644\u0646\u0627 \u0628\u062f\u0648\u0646 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u062c\u0648\u0639\u061f \u0647\u0646\u0627\u0643 \u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0627\u062a \u0643\u062b\u064a\u0631\u0629 \u0646\u0642\u062f\u0631 \u0646\u0633\u062a\u062e\u062f\u0645\u0647\u0627 \u0644\u062a\u0642\u0644\u064a\u0644 \u0633\u0639\u0631\u0627\u062a\u0646\u0627 \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0648\u0646\u0642\u062f\u0631 \u0646\u0633\u064a\u0637\u0631 \u0639\u0644\u0649 \u062c\u0648\u0639\u0646\u0627. \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 \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. 8 \u0646\u0635\u0627\u0626\u062d …<\/p>\n","protected":false},"author":15,"featured_media":696,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[14],"tags":[45,151,130,1841],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/download-1-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/694"}],"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=694"}],"version-history":[{"count":8,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/694\/revisions"}],"predecessor-version":[{"id":8654,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/694\/revisions\/8654"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/696"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=694"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=694"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=694"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
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