{"id":7043,"date":"2022-01-16T22:14:47","date_gmt":"2022-01-16T20:14:47","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=7043"},"modified":"2022-01-16T22:14:47","modified_gmt":"2022-01-16T20:14:47","slug":"%d8%b9%d9%84%d8%a7%d8%ac-%d8%ab%d8%a8%d8%a7%d8%aa-%d8%a7%d9%84%d9%88%d8%b2%d9%86","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%b9%d9%84%d8%a7%d8%ac-%d8%ab%d8%a8%d8%a7%d8%aa-%d8%a7%d9%84%d9%88%d8%b2%d9%86\/","title":{"rendered":"\u0639\u0644\u0627\u062c \u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0632\u0646 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u062c\u064a\u0645 \u0628\u064013 \u062d\u064a\u0644\u0629"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u0642\u062f \u064a\u0643\u0648\u0646 \u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641 \u0623\u0645\u0631\u064b\u0627 \u0635\u0639\u0628\u064b\u0627. \u0628\u064a\u0646\u0645\u0627 \u064a\u0645\u064a\u0644 \u0627\u0644\u0648\u0632\u0646 \u0625\u0644\u0649 \u0627\u0644\u0646\u0632\u0648\u0644 \u0628\u0633\u0631\u0639\u0629 \u0625\u0644\u0649 \u062d\u062f \u0645\u0627 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629\u060c \u064a\u0628\u062f\u0648 \u0641\u064a \u0645\u0631\u062d\u0644\u0629 \u0645\u0627 \u0643\u0645\u0627 \u0644\u0648 \u0623\u0646 \u0648\u0632\u0646\u0643 \u0644\u0646 \u064a\u062a\u0632\u062d\u0632\u062d. \u064a\u064f\u0639\u0631\u0641 \u0639\u062f\u0645 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646 \u0628\u0627\u0633\u0645 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%ab%d8%a8%d8%a7%d8%aa-%d8%a7%d9%84%d9%88%d8%b2%d9%86\/\" target=\"_blank\" rel=\"noopener\">\u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0632\u0646<\/a>\u060c \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u062d\u0628\u0637\u064b\u0627 \u0648\u0645\u062b\u0628\u0637\u064b\u0627 \u0644\u0644\u0639\u0632\u064a\u0645\u0629. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0642\u062f \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u062f\u0629 \u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0627\u062a \u0639\u0644\u0649 \u0639\u0644\u0627\u062c \u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0632\u0646 \u0628\u0634\u0643\u0644 \u062c\u064a\u062f.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0639\u0644\u0627\u062c \u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0632\u0646 \u0641\u064a \u0646\u0642\u0627\u0637<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<blockquote><p><strong>\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/strong>: \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062c\u0648\u0639\u060c \u0648\u062a\u0648\u0641\u0631 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0627\u0645\u062a\u0644\u0627\u0621 \u0648\u062a\u0639\u0632\u0632 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644.<\/p><\/blockquote>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<blockquote><p><strong>\u0645\u0627\u0631\u0633 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/strong>: \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u0648\u062e\u0627\u0635\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629\u060c \u0641\u064a \u062a\u0639\u0648\u064a\u0636 \u0627\u0644\u0627\u0646\u062e\u0641\u0627\u0636 \u0641\u064a \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0630\u064a \u064a\u062d\u062f\u062b \u0623\u062b\u0646\u0627\u0621 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646.<\/p><\/blockquote>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<blockquote><p><strong>\u062a\u062a\u0628\u0639 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<\/strong> \u0648\u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u0643\u0628\u064a\u0631\u0629.<\/p><\/blockquote>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<blockquote><p><strong>\u0632\u064a\u0627\u062f\u0629 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong>: \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0643\u0633\u0631 \u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0632\u0646 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062c\u0648\u0639 \u0648\u0645\u0646\u0639 \u0641\u0642\u062f\u0627\u0646 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p><\/blockquote>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<blockquote><p><strong>\u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0636\u063a\u0637 \u0648\u0627\u0644\u0625\u062c\u0647\u0627\u062f<\/strong>: \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062a\u062f\u0627\u062e\u0644 \u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644 \u0627\u0644\u0645\u062a\u0632\u0627\u064a\u062f \u0627\u0644\u0645\u0631\u062a\u0628\u0637 \u0628\u0627\u0644\u062a\u0648\u062a\u0631 \u0645\u0639 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646. \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0627\u062a \u0627\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0641\u064a \u062a\u0639\u0632\u064a\u0632 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646.<\/p><\/blockquote>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<blockquote><p><strong>\u0627\u0644\u0635\u064a\u0627\u0645 \u0627\u0644\u0645\u062a\u0642\u0637\u0639<\/strong>: \u0642\u062f \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0642\u0644 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p><\/blockquote>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<blockquote><p><strong>\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641<\/strong>: \u062a\u0639\u0632\u0632 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0625\u0628\u0637\u0627\u0621 \u062d\u0631\u0643\u0629 \u0627\u0644\u0637\u0639\u0627\u0645 \u0639\u0628\u0631 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0634\u0647\u064a\u0629.<\/p><\/blockquote>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<blockquote><p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f <strong>\u0634\u0631\u0628 \u0627\u0644\u0645\u0627\u0621 \u0623\u0648 \u0627\u0644\u0642\u0647\u0648\u0629 \u0623\u0648 \u0627\u0644\u0634\u0627\u064a<\/strong> \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0648\u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646.<\/p><\/blockquote>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<blockquote><p>\u0642\u0645 \u0628\u062a\u0636\u0645\u064a\u0646 <strong>20 \u062c\u0631\u0627\u0645\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0643\u0644 \u0648\u062c\u0628\u0629<\/strong> \u0644\u062a\u0639\u0632\u064a\u0632 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0648\u062a\u0639\u0632\u064a\u0632 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646.<\/p><\/blockquote>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<blockquote><p>\u0627\u0633\u062a\u0647\u062f\u0641 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 <strong>7-8 \u0633\u0627\u0639\u0627\u062a \u0645\u0646 \u0627\u0644\u0646\u0648\u0645<\/strong> \u0643\u0644 \u0644\u064a\u0644\u0629.<\/p><\/blockquote>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<blockquote><p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f <strong>\u0632\u064a\u0627\u062f\u0629 \u0646\u0634\u0627\u0637\u0643 \u0627\u0644\u0628\u062f\u0646\u064a \u0627\u0644\u064a\u0648\u0645\u064a \u0627\u0644\u0639\u0627\u062f\u064a<\/strong> \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0648\u062a\u0639\u0632\u064a\u0632 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646.<\/p><\/blockquote>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<blockquote><p><strong>\u062a\u0636\u0645\u064a\u0646 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a<\/strong> \u0642\u062f \u064a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u0639\u0644\u0627\u062c \u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0632\u0646 \u0648\u062a\u062e\u0637\u064a\u0647.<\/p><\/blockquote>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<blockquote><p><strong>\u062a\u062a\u0628\u0639 \u0645\u0642\u0627\u0633\u0627\u062a \u062c\u0633\u0645\u0643<\/strong> \u0641\u0642\u062f \u0644\u0627 \u064a\u0639\u0643\u0633 \u0648\u0632\u0646 \u0627\u0644\u0645\u064a\u0632\u0627\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u062e\u0627\u0635\u0629\u064b \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0645\u0627\u0631\u0633 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0623\u0648 \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0627\u062d\u062a\u0628\u0627\u0633 \u0627\u0644\u0633\u0648\u0627\u0626\u0644.<\/p><\/blockquote>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7051 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0639\u0644\u0627\u062c-\u062b\u0628\u0627\u062a-\u0627\u0644\u0648\u0632\u0646-2-1024x681.jpg\" alt=\"\u0639\u0644\u0627\u062c \u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0632\u0646 2\" width=\"700\" height=\"466\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0639\u0644\u0627\u062c-\u062b\u0628\u0627\u062a-\u0627\u0644\u0648\u0632\u0646-2-1024x681.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0639\u0644\u0627\u062c-\u062b\u0628\u0627\u062a-\u0627\u0644\u0648\u0632\u0646-2-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0639\u0644\u0627\u062c-\u062b\u0628\u0627\u062a-\u0627\u0644\u0648\u0632\u0646-2-768x511.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0639\u0644\u0627\u062c-\u062b\u0628\u0627\u062a-\u0627\u0644\u0648\u0632\u0646-2.jpg 1920w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/li>\n<\/ul>\n<h2><span style=\"font-weight: 400;\">13 \u0637\u0631\u064a\u0642\u0629 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0639\u0644\u0627\u062c \u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0632\u0646\u00a0<\/span><\/h2>\n<ol>\n<li>\n<h3><span style=\"font-weight: 400;\"> \u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0623\u0643\u062f\u062a \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%86%d8%b8%d8%a7%d9%85-%d8%ba%d8%b0%d8%a7%d8%a6%d9%8a-%d9%85%d9%86%d8%ae%d9%81%d8%b6-%d8%a7%d9%84%d9%83%d8%b1%d8%a8%d9%88%d9%87%d9%8a%d8%af%d8%b1%d8%a7%d8%aa\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0623\u0646\u0638\u0645\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/a> \u0641\u0639\u0627\u0644\u0629 \u0644\u0644\u063a\u0627\u064a\u0629 \u0641\u064a \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646. \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u060c \u0648\u062c\u062f\u062a \u0645\u0631\u0627\u062c\u0639\u0629 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\u064a\u0633\u0627\u0639\u062f \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u0644\u0648 \u0643\u0627\u0631\u0628 \u0641\u064a \u062a\u062d\u0631\u064a\u0643 \u0648\u0632\u0646\u0643 \u0641\u064a \u0627\u0644\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0635\u062d\u064a\u062d \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0639\u0646\u062f\u0645\u0627 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062a\u0648\u0642\u0641 \u0627\u0644\u064a\u0623\u0633.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0648\u062c\u062f\u062a \u0628\u0639\u0636 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u062e\u0627\u0636\u0639\u0629 \u0644\u0644\u0631\u0642\u0627\u0628\u0629 \u0623\u0646 \u0627\u0644\u0623\u0646\u0638\u0645\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u062a\u0632\u064a\u062f \u0645\u0646 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 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src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0639\u0644\u0627\u062c-\u062b\u0628\u0627\u062a-\u0627\u0644\u0648\u0632\u0646-\u0628\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629.jpg\" alt=\"\u0639\u0644\u0627\u062c \u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0632\u0646 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\" width=\"750\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0639\u0644\u0627\u062c-\u062b\u0628\u0627\u062a-\u0627\u0644\u0648\u0632\u0646-\u0628\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629.jpg 750w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0639\u0644\u0627\u062c-\u062b\u0628\u0627\u062a-\u0627\u0644\u0648\u0632\u0646-\u0628\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629-300x205.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0641\u064a \u062f\u0631\u0627\u0633\u0629 \u0627\u0633\u062a\u0645\u0631\u062a 12 \u0623\u0633\u0628\u0648\u0639\u064b\u0627\u060c \u062a\u0639\u0631\u0636\u062a \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0634\u0627\u0628\u0627\u062a \u0627\u0644\u0628\u062f\u064a\u0646\u0627\u062a \u0627\u0644\u0644\u0627\u0626\u064a \u0627\u062a\u0628\u0639\u0646 \u0646\u0638\u0627\u0645\u064b\u0627 \u063a\u0630\u0627\u0626\u064a\u064b\u0627 \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0631\u0641\u0639\u062a \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0644\u0645\u062f\u0629 20 \u062f\u0642\u064a\u0642\u0629 \u064a\u0648\u0645\u064a\u064b\u0627 \u0644\u062e\u0633\u0627\u0631\u0629 \u0641\u064a \u0627\u0644\u0645\u062a\u0648\u0633\u0637 \u200b\u200b13 \u0631\u0637\u0644\u0627\u064b (5.9 \u0643\u062c\u0645) \u0648 2 \u0628\u0648\u0635\u0629 (5 \u0633\u0645) \u0645\u0646 \u0645\u062d\u064a\u0637 \u0627\u0644\u062e\u0635\u0631.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0648\u0642\u062f \u062b\u0628\u062a \u0623\u064a\u0636\u064b\u0627 \u0623\u0646 \u0623\u0646\u0648\u0627\u0639\u064b\u0627 \u0623\u062e\u0631\u0649 \u0645\u0646 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u062a\u062d\u0645\u064a \u0645\u0646 \u0627\u0644\u062a\u0628\u0627\u0637\u0624 \u0627\u0644\u0623\u064a\u0636\u064a\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0648\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0645\u0627\u0631\u0633 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0627\u0644\u0641\u0639\u0644\u060c \u0641\u0625\u0646 \u0627\u0644\u062a\u0645\u0631\u0646 \u0644\u0645\u062f\u0629 \u064a\u0648\u0645 \u0623\u0648 \u064a\u0648\u0645\u064a\u0646 \u0625\u0636\u0627\u0641\u064a\u064a\u0646 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0623\u0648 \u0632\u064a\u0627\u062f\u0629 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636.<\/span><\/p>\n<ol start=\"3\">\n<li>\n<h3><span style=\"font-weight: 400;\"> \u062a\u062a\u0628\u0639 \u0643\u0644 \u0645\u0627 \u062a\u0623\u0643\u0644\u0647<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u0623\u062d\u064a\u0627\u0646\u060c \u0642\u062f \u064a\u0628\u062f\u0648 \u0623\u0646\u0643 \u0644\u0627 \u062a\u0623\u0643\u0644 \u0643\u062b\u064a\u0631\u064b\u0627\u060c \u0648\u0645\u0639 \u0630\u0644\u0643 \u0644\u0627 \u062a\u0632\u0627\u0644 \u062a\u0648\u0627\u062c\u0647 \u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646. \u0628\u0634\u0643\u0644 \u0639\u0627\u0645\u060c \u0623\u0641\u0627\u062f \u0627\u0644\u0628\u0627\u062d\u062b\u0648\u0646 \u0623\u0646 \u0627\u0644\u0646\u0627\u0633 \u064a\u0645\u064a\u0644\u0648\u0646 \u0625\u0644\u0649 \u0627\u0644\u062a\u0642\u0644\u064a\u0644 \u0645\u0646 \u0643\u0645\u064a\u0629 \u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u0630\u064a \u064a\u0623\u0643\u0644\u0648\u0646\u0647.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0641\u064a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a\u060c \u0623\u0641\u0627\u062f \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0627\u0644\u0633\u0645\u0646\u0629 \u0627\u0644\u0645\u0641\u0631\u0637\u0629 \u0623\u0646\u0647\u0645 \u064a\u0633\u062a\u0647\u0644\u0643\u0648\u0646 \u062d\u0648\u0627\u0644\u064a 1200 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u064a\u0648\u0645. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0623\u0638\u0647\u0631 \u062a\u062d\u0644\u064a\u0644 \u0645\u0641\u0635\u0644 \u0644\u0627\u0633\u062a\u0647\u0644\u0627\u0643\u0647\u0645 \u0639\u0644\u0649 \u0645\u062f\u0649 \u0641\u062a\u0631\u0629 14 \u064a\u0648\u0645\u064b\u0627 \u0623\u0646\u0647\u0645 \u0643\u0627\u0646\u0648\u0627 \u064a\u0633\u062a\u0647\u0644\u0643\u0648\u0646 \u0641\u0639\u0644\u064a\u064b\u0627 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 \u0636\u0639\u0641 \u0647\u0630\u0647 \u0627\u0644\u0643\u0645\u064a\u0629\u060c \u0641\u064a \u0627\u0644\u0645\u062a\u0648\u0633\u0637.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0648\u0641\u0631 \u062a\u062a\u0628\u0639 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u0643\u0628\u064a\u0631\u0629 &#8211; \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a &#8211; \u0645\u0639\u0644\u0648\u0645\u0627\u062a \u0645\u062d\u062f\u062f\u0629 \u062d\u0648\u0644 \u0627\u0644\u0643\u0645\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062a\u0646\u0627\u0648\u0644\u0647\u0627.<\/strong> \u0633\u064a\u0633\u0645\u062d \u0644\u0643 \u0647\u0630\u0627 \u0628\u062a\u0639\u062f\u064a\u0644 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0625\u0630\u0627 \u0644\u0632\u0645 \u0627\u0644\u0623\u0645\u0631\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 <a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\">\u0646\u0638\u0627\u0645 \u062a\u063a\u0630\u064a\u0629 \u0635\u062d\u064a<\/a> \u0645\u0641\u0635\u0644 \u0648\u0645\u062d\u0633\u0648\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u062d\u0633\u0628 \u0648\u0632\u0646\u0643 \u0648\u0647\u062f\u0641\u0643 \u0645\u0646 <a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0643\u0648\u062a\u0634<\/a>.<\/span><\/p>\n<ol start=\"4\">\n<li>\n<h3><span style=\"font-weight: 400;\"> \u0644\u0627 \u062a\u0628\u062e\u0644 \u0639\u0644\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0625\u0630\u0627 \u062a\u0648\u0642\u0641 \u0641\u0642\u062f\u0627\u0646 \u0648\u0632\u0646\u0643\u060c \u0641\u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0632\u064a\u0627\u062f\u0629 \u062a\u0646\u0627\u0648\u0644\u0643 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646. \u0645<strong>\u0646 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u062a\u0639\u0632\u064a\u0632 \u0645\u0639\u062f\u0644 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0623\u0648 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a. \u0647\u0630\u0627 \u0644\u0647 \u0639\u0644\u0627\u0642\u0629 \u0628\u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u062d\u0631\u0627\u0631\u064a \u0644\u0644\u0637\u0639\u0627\u0645 (TEF)\u060c \u0623\u0648 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0630\u064a \u064a\u062d\u062f\u062b \u0628\u0633\u0628\u0628 \u0647\u0636\u0645 \u0627\u0644\u0637\u0639\u0627\u0645<\/strong>. \u064a\u0632\u064a\u062f \u0647\u0636\u0645 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0646 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0628\u0646\u0633\u0628\u0629 20-30\u066a\u060c \u0648\u0647\u0648 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0636\u0639\u0641 \u0643\u0645\u064a\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0623\u0648 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0641\u064a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a\u060c \u0627\u062a\u0628\u0639\u062a \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0634\u0627\u0628\u0627\u062a \u0627\u0644\u0623\u0635\u062d\u0627\u0621 \u0646\u0638\u0627\u0645\u064b\u0627 \u063a\u0630\u0627\u0626\u064a\u064b\u0627 \u064a\u0648\u0641\u0631 30\u066a \u0623\u0648 15\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 \u0641\u064a \u064a\u0648\u0645\u064a\u0646 \u0645\u0646\u0641\u0635\u0644\u064a\u0646. \u0632\u0627\u062f \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0644\u062f\u064a\u0647\u0645 \u0645\u0631\u062a\u064a\u0646 \u0628\u0639\u062f \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0630\u064a \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u062b\u0627\u0646\u064a\u064b\u0627 \u060c <strong>\u064a\u062d\u0641\u0632 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a\u060c \u0645\u062b\u0644 PYY\u060c \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0634\u0647\u064a\u0629 \u0648\u062a\u062c\u0639\u0644\u0643 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0634\u0628\u0639 \u0648\u0627\u0644\u0631\u0636\u0627.<\/strong> \u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u062d\u0645\u0627\u064a\u0629 \u0645\u0646 \u0641\u0642\u062f\u0627\u0646 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0646\u062e\u0641\u0627\u0636 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636\u060c \u0648\u0643\u0644\u0627\u0647\u0645\u0627 \u064a\u062d\u062f\u062b \u0639\u0627\u062f\u0629\u064b \u0623\u062b\u0646\u0627\u0621 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646.<\/span><\/p>\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-4548 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u0639-\u0645\u062f\u0631\u0628\u064a\u0646.png\" alt=\"\u0627\u0644\u0643\u0648\u062a\u0634 \u0645\u062a\u0627\u0628\u0639\u0629 \u0645\u0639 \u0645\u062f\u0631\u0628\u064a\u0646\" width=\"728\" height=\"90\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u0639-\u0645\u062f\u0631\u0628\u064a\u0646.png 728w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u0639-\u0645\u062f\u0631\u0628\u064a\u0646-300x37.png 300w\" sizes=\"(max-width: 728px) 100vw, 728px\" \/><\/a><\/p>\n<ol start=\"5\">\n<li>\n<h3><span style=\"font-weight: 400;\"> \u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0625\u062c\u0647\u0627\u062f<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0646\u0641\u0633\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0648\u0642\u0641 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0641\u064a \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u062d\u064a\u0627\u0646. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0631\u0627\u062d\u0629 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0648\u0625\u062b\u0627\u0631\u0629 \u0627\u0644\u0631\u063a\u0628\u0629 \u0627\u0644\u0634\u062f\u064a\u062f\u0629 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645\u060c \u0641\u0625\u0646\u0647 \u064a\u0632\u064a\u062f \u0623\u064a\u0636\u064b\u0627 \u0645\u0646 \u0625\u0646\u062a\u0627\u062c \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644.<\/span><\/p>\n<p><strong>\u064a\u064f\u0639\u0631\u0641 \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644 \u0628\u0627\u0633\u0645 &#8220;\u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u062a\u0648\u062a\u0631&#8221;. \u0628\u064a\u0646\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u062c\u0627\u0628\u0629 \u0644\u0644\u062a\u0648\u062a\u0631\u060c \u064a\u0645\u0643\u0646\u0647 \u0623\u064a\u0636\u064b\u0627 \u0632\u064a\u0627\u062f\u0629 \u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0628\u0637\u0646. \u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643\u060c \u064a\u0628\u062f\u0648 \u0623\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u064a\u0643\u0648\u0646 \u0623\u0642\u0648\u0649 \u0639\u0646\u062f \u0627\u0644\u0646\u0633\u0627\u0621. \u0644\u0630\u0644\u0643\u060c \u0641\u0625\u0646 \u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062c\u0639\u0644 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0623\u0645\u0631\u064b\u0627 \u0635\u0639\u0628\u064b\u0627 \u0644\u0644\u063a\u0627\u064a\u0629.<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0642\u062f \u064a\u0628\u062f\u0648 \u0623\u0646 \u0644\u062f\u064a\u0643 \u0627\u0644\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062a\u0648\u062a\u0631 \u0641\u064a \u062d\u064a\u0627\u062a\u0643\u060c \u0648\u0644\u0643\u0646 \u0623\u0638\u0647\u0631\u062a \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646 \u062a\u0639\u0644\u0645 \u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u062a\u0648\u062a\u0631 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0639\u0632\u064a\u0632 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646. \u0641\u064a \u062f\u0631\u0627\u0633\u0629 \u0648\u0627\u062d\u062f\u0629 \u0627\u0633\u062a\u0645\u0631\u062a \u062b\u0645\u0627\u0646\u064a\u0629 \u0623\u0633\u0627\u0628\u064a\u0639 \u0639\u0644\u0649 34 \u0627\u0645\u0631\u0623\u0629 \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u0633\u0645\u0646\u0629\u060c \u0623\u062f\u0649 \u0628\u0631\u0646\u0627\u0645\u062c \u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0630\u064a \u062a\u0636\u0645\u0646 \u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 \u0625\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0628\u0645\u062a\u0648\u0633\u0637 \u200b\u200b9.7 \u0631\u0637\u0644 (4.4 \u0643\u062c\u0645).<\/span><\/p>\n<ol start=\"6\">\n<li>\n<h3><span style=\"font-weight: 400;\"> \u062c\u0631\u0628 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%b1%d8%ac%d9%8a%d9%85-%d8%a7%d9%84%d8%b5%d9%8a%d8%a7%d9%85-%d8%a7%d9%84%d9%85%d8%aa%d9%82%d8%b7%d8%b9-%d8%a8%d9%83%d9%84-%d8%aa%d9%81%d8%a7%d8%b5%d9%8a%d9%84%d9%87-%d9%88%d9%81%d9%88%d8%a7%d8%a6\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0635\u064a\u0627\u0645 \u0627\u0644\u0645\u062a\u0642\u0637\u0639<\/a><\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0623\u0635\u0628\u062d \u0627\u0644\u0635\u064a\u0627\u0645 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0634\u0627\u0626\u0639\u064b\u0627 \u062c\u062f\u064b\u0627 \u0645\u0624\u062e\u0631\u064b\u0627. \u0625\u0646\u0647 \u064a\u0646\u0637\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0628\u0642\u0627\u0621 \u0644\u0641\u062a\u0631\u0627\u062a \u0637\u0648\u064a\u0644\u0629 \u062f\u0648\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u060c \u0639\u0627\u062f\u0629 \u0645\u0627 \u0628\u064a\u0646 16-48 \u0633\u0627\u0639\u0629. \u064a\u0631\u062c\u0639 \u0627\u0644\u0641\u0636\u0644 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0625\u0644\u0649 \u062a\u0639\u0632\u064a\u0632 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0648\u0632\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649. <strong>\u0648\u062c\u062f\u062a \u0645\u0631\u0627\u062c\u0639\u0629 \u0644\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0635\u064a\u0627\u0645 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0623\u0646\u0647 \u0623\u062f\u0649 \u0625\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0628\u0646\u0633\u0628\u0629 3-8\u066a \u0648\u0627\u0646\u062e\u0641\u0627\u0636 \u0628\u0646\u0633\u0628\u0629 3-7\u066a \u0641\u064a \u0645\u062d\u064a\u0637 \u0627\u0644\u062e\u0635\u0631 \u062e\u0644\u0627\u0644 3-24 \u0623\u0633\u0628\u0648\u0639\u064b\u0627.<\/strong><\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0635\u064a\u0627\u0645 \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0628\u062f\u064a\u0644 \u0647\u0648 \u0634\u0643\u0644 \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u0635\u064a\u0627\u0645 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u062d\u064a\u062b \u064a\u062a\u0646\u0627\u0648\u0628 \u0627\u0644\u0646\u0627\u0633 \u0628\u064a\u0646 \u062a\u0646\u0627\u0648\u0644 \u0639\u062f\u062f \u0642\u0644\u064a\u0644 \u062c\u062f\u064b\u0627 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u064a\u0648\u0645 \u0648\u0627\u062d\u062f \u0648\u0628\u0642\u062f\u0631 \u0645\u0627 \u064a\u0631\u064a\u062f\u0648\u0646 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062a\u0627\u0644\u064a. \u0648\u062c\u062f\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u0645\u0631\u0627\u062c\u0639\u0627\u062a \u0623\u0646 \u0637\u0631\u064a\u0642\u0629 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0647\u0630\u0647 \u0633\u0627\u0639\u062f\u062a \u0641\u064a \u0627\u0644\u062d\u0645\u0627\u064a\u0629 \u0645\u0646 \u0641\u0642\u062f\u0627\u0646 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0623\u0643\u062b\u0631 \u0645\u0646 \u062a\u0642\u064a\u064a\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629.<\/span><\/p>\n<ol start=\"7\">\n<li>\n<h3><span style=\"font-weight: 400;\"> \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\"><strong>\u0642\u062f \u064a\u0633\u0627\u0639\u062f\u0643 \u062a\u0636\u0645\u064a\u0646 <a href=\"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\/\" target=\"_blank\" rel=\"noopener\">\u0623\u0637\u0639\u0645\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641<\/a> \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0639\u0644\u0649 \u0639\u0644\u0627\u062c \u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0632\u0646<\/strong> \u0648\u0647\u0630\u0627 \u064a\u0646\u0637\u0628\u0642 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0639\u0644\u0649 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646\u060c \u0627\u0644\u0646\u0648\u0639 \u0627\u0644\u0630\u064a \u064a\u0630\u0648\u0628 \u0641\u064a \u0627\u0644\u0645\u0627\u0621 \u0623\u0648 \u0627\u0644\u0633\u0627\u0626\u0644. \u062a\u0639\u0645\u0644 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u0639\u0644\u0649 \u0625\u0628\u0637\u0627\u0621 \u062d\u0631\u0643\u0629 \u0627\u0644\u0637\u0639\u0627\u0645 \u0639\u0628\u0631 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0634\u0628\u0639 \u0648\u0627\u0644\u0631\u0636\u0627.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7049 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0639\u0644\u0627\u062c-\u062b\u0628\u0627\u062a-\u0627\u0644\u0648\u0632\u0646-\u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641-1024x575.jpg\" alt=\"\u0639\u0644\u0627\u062c \u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0632\u0646 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641\" width=\"700\" height=\"393\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0639\u0644\u0627\u062c-\u062b\u0628\u0627\u062a-\u0627\u0644\u0648\u0632\u0646-\u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641-1024x575.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0639\u0644\u0627\u062c-\u062b\u0628\u0627\u062a-\u0627\u0644\u0648\u0632\u0646-\u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641-300x168.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0639\u0644\u0627\u062c-\u062b\u0628\u0627\u062a-\u0627\u0644\u0648\u0632\u0646-\u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641-768x431.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0639\u0644\u0627\u062c-\u062b\u0628\u0627\u062a-\u0627\u0644\u0648\u0632\u0646-\u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641.jpg 1155w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u062a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0623\u0646 \u062c\u0645\u064a\u0639 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0642\u062f \u062a\u0643\u0648\u0646 \u0645\u0641\u064a\u062f\u0629 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646\u060c \u0641\u0642\u062f \u0648\u062c\u062f\u062a \u0645\u0631\u0627\u062c\u0639\u0629 \u0643\u0628\u064a\u0631\u0629 \u0644\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u0648\u0627\u0644\u0645\u0639\u0631\u0648\u0641\u0629 \u0628\u0627\u0633\u0645 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0644\u0632\u062c\u0629 \u0643\u0627\u0646\u062a \u0623\u0643\u062b\u0631 \u0641\u0627\u0639\u0644\u064a\u0629 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0634\u0647\u064a\u0629 \u0648\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u062a\u062d\u062a \u0627\u0644\u0633\u064a\u0637\u0631\u0629.<\/span><\/p>\n<ol start=\"8\">\n<li>\n<h3><span style=\"font-weight: 400;\"> \u0627\u0634\u0631\u0628 \u0627\u0644\u0645\u0627\u0621 \u0623\u0648 \u0627\u0644\u0642\u0647\u0648\u0629 \u0623\u0648 \u0627\u0644\u0634\u0627\u064a<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0628\u064a\u0646\u0645\u0627 \u062a\u0624\u062f\u064a \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0633\u0643\u0631\u064a\u0629 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\u060c \u0641\u0625\u0646 <strong>\u0628\u0639\u0636 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0639\u0643\u0633 \u0645\u0633\u0627\u0631 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646. \u0644\u0642\u062f \u0648\u062c\u062f\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u0644\u0645\u0627\u0621 \u0627\u0644\u0639\u0627\u062f\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0639\u0632\u0632 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0628\u0646\u0633\u0628\u0629 24-30\u066a \u0644\u0645\u062f\u0629 1.5 \u0633\u0627\u0639\u0629 \u0628\u0639\u062f \u0634\u0631\u0628 (500 \u0645\u0644).<\/strong> \u0642\u062f \u064a\u064f\u062a\u0631\u062c\u0645 \u0647\u0630\u0627 \u0625\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a\u060c \u062e\u0627\u0635\u0629\u064b \u0639\u0646\u062f \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u0633\u062a\u0647\u0644\u0643\u0648\u0646 \u0627\u0644\u0645\u0627\u0621 \u0642\u0628\u0644 \u0627\u0644\u0648\u062c\u0628\u0627\u062a\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0641\u064a \u062f\u0631\u0627\u0633\u0629 \u0627\u0633\u062a\u0645\u0631\u062a 12 \u0623\u0633\u0628\u0648\u0639\u064b\u0627 \u0639\u0644\u0649 \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0627\u0644\u0630\u064a\u0646 \u0627\u062a\u0628\u0639\u0648\u0627 \u0646\u0638\u0627\u0645\u064b\u0627 \u063a\u0630\u0627\u0626\u064a\u064b\u0627 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646\u060c \u0641\u0642\u062f\u062a \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u062a\u064a \u062a\u0646\u0627\u0648\u0644\u062a \u062d\u0635\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0642\u0628\u0644 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0648\u0632\u0646\u064b\u0627 \u0623\u0643\u0628\u0631 \u0628\u0646\u0633\u0628\u0629 44\u066a \u0645\u0646 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u062a\u064a \u0644\u0627 \u062a\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0627\u0621.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0642\u062f \u062a\u0641\u064a\u062f \u0627\u0644\u0642\u0647\u0648\u0629 \u0648\u0627\u0644\u0634\u0627\u064a \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u062c\u0647\u0648\u062f\u0643 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646. \u0647\u064a \u0645\u0646 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646\u060c \u0648\u0627\u0644\u062a\u064a \u062b\u0628\u062a \u0623\u0646\u0647\u0627 \u062a\u0632\u064a\u062f \u0645\u0646 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u062a\u0632\u064a\u062f \u0645\u0646 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0628\u0646\u0633\u0628\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 13\u066a. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u064a\u0628\u062f\u0648 \u0623\u0646 \u0647\u0630\u0647 \u0627\u0644\u062a\u0623\u062b\u064a\u0631\u0627\u062a \u062a\u0643\u0648\u0646 \u0623\u0642\u0648\u0649 \u0644\u062f\u0649 \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0627\u0644\u0646\u062d\u064a\u0641\u064a\u0646.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0634\u0627\u064a \u0627\u0644\u0623\u062e\u0636\u0631 \u0639\u0644\u0649 \u0623\u062d\u062f \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u0645\u0639\u0631\u0648\u0641\u0629 \u0628\u0627\u0633\u0645 EGCG (epigallocatechin gallate)\u060c \u0648\u0627\u0644\u0630\u064a \u0648\u062c\u062f \u0623\u0646\u0647 \u064a\u0632\u064a\u062f \u0645\u0646 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0646\u0633\u0628\u0629 17\u066a \u0641\u064a \u062f\u0631\u0627\u0633\u0629 \u0648\u0627\u062d\u062f\u0629.\u00a0<\/span><span style=\"font-weight: 400;\">\u0648\u062a\u0634\u064a\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0625\u0644\u0649 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0639\u0632\u0632 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0645\u0646 \u0622\u062b\u0627\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0639\u0632\u0632 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0648\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646.<\/span><\/p>\n<ol start=\"9\">\n<li>\n<h3><span style=\"font-weight: 400;\"> \u0627\u0646\u0634\u0631 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0637\u0648\u0627\u0644 \u0627\u0644\u064a\u0648\u0645<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0641\u0625\u0646 \u0645\u0627 \u064a\u0647\u0645 \u0644\u064a\u0633 \u0641\u0642\u0637 \u0625\u062c\u0645\u0627\u0644\u064a \u0645\u0627 \u062a\u062a\u0646\u0627\u0648\u0644\u0647 \u0641\u064a \u0627\u0644\u064a\u0648\u0645. \u064a\u0648\u0641\u0631 \u0644\u0643 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0631\u0635 \u0644\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u062d\u0631\u0627\u0631\u064a \u0644\u0644\u063a\u0630\u0627\u0621 (TEF). \u0647\u0646\u0627\u0643 \u0623\u064a\u0636\u064b\u0627 \u0623\u0628\u062d\u0627\u062b \u0645\u062a\u0632\u0627\u064a\u062f\u0629 \u062a\u0638\u0647\u0631 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0643\u0644 \u0648\u062c\u0628\u0629 \u0645\u0641\u064a\u062f \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>\u064a\u0648\u0635\u064a \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0641\u064a \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0623\u0646 \u064a\u0633\u062a\u0647\u0644\u0643 \u0627\u0644\u0628\u0627\u0644\u063a\u0648\u0646 \u0645\u0627 \u0644\u0627 \u064a\u0642\u0644 \u0639\u0646 20-30 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0643\u0644 \u0648\u062c\u0628\u0629<\/strong>\u060c \u0639\u0644\u0649 \u0623\u0633\u0627\u0633 \u062b\u0644\u0627\u062b \u0648\u062c\u0628\u0627\u062a \u0641\u064a \u0627\u0644\u064a\u0648\u0645. \u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0642\u0627\u0626\u0645\u0629 \u062a\u0636\u0645 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%85%d8%b5%d8%a7%d8%af%d8%b1-%d8%a7%d9%84%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86-%d8%a7%d9%84%d8%a3%d9%81%d8%b6%d9%84\/\" target=\"_blank\" rel=\"noopener\">\u0623\u0637\u0639\u0645\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/a> \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u062d\u0642\u064a\u0642 \u0647\u0630\u0627 \u0627\u0644\u0647\u062f\u0641.<\/span><\/p>\n<ol start=\"10\">\n<li>\n<h3><span style=\"font-weight: 400;\"> \u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u0642\u0633\u0637 \u0648\u0641\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0648\u0645<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0646\u0648\u0645 \u0645\u0647\u0645 \u0644\u0644\u063a\u0627\u064a\u0629 \u0644\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0648\u0627\u0644\u0639\u0627\u0637\u0641\u064a\u0629 \u0648\u0627\u0644\u062c\u0633\u062f\u064a\u0629. \u0644\u0642\u062f \u0623\u0635\u0628\u062d \u0645\u0646 \u0627\u0644\u0648\u0627\u0636\u062d \u0623\u064a\u0636\u064b\u0627 \u0623\u0646 \u0639\u062f\u0645 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0642\u0633\u0637 \u0643\u0627\u0641\u064d \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062e\u0641\u0636 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0648\u062a\u063a\u064a\u064a\u0631 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0634\u0647\u064a\u0629 \u0648\u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u062f\u0647\u0648\u0646.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>\u0642\u062f \u064a\u0643\u0648\u0646 \u0639\u062f\u0645 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0642\u0633\u0637 \u0643\u0627\u0641\u064d \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0639\u0627\u0645\u0644\u0627\u064b \u0645\u0633\u0627\u0647\u0645\u0627\u064b \u0641\u064a \u062d\u0627\u0644\u0627\u062a \u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0632\u0646<\/strong>. \u0648\u062c\u062f\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u0627\u0644\u0623\u0635\u062d\u0627\u0621 \u0627\u0644\u0630\u064a\u0646 \u0646\u0627\u0645\u0648\u0627 \u0623\u0631\u0628\u0639 \u0633\u0627\u0639\u0627\u062a \u0643\u0644 \u0644\u064a\u0644\u0629 \u0644\u0645\u062f\u0629 \u062e\u0645\u0633 \u0644\u064a\u0627\u0644\u064d \u0645\u062a\u062a\u0627\u0644\u064a\u0629 \u0634\u0647\u062f\u0648\u0627 \u0627\u0646\u062e\u0641\u0627\u0636\u064b\u0627 \u0645\u062a\u0648\u0633\u0637\u064b\u0627 \u0628\u0646\u0633\u0628\u0629 2.6\u066a \u0641\u064a \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0627\u062d\u0629\u060c \u0648\u0627\u0644\u0630\u064a \u0639\u0627\u062f \u0625\u0644\u0649 \u0645\u0633\u062a\u0648\u064a\u0627\u062a\u0647 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0628\u0639\u062f \u0623\u0646 \u0646\u0627\u0645\u0648\u0627 \u0644\u0645\u062f\u0629 12 \u0633\u0627\u0639\u0629. \u0644\u062f\u0639\u0645 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629.<\/span><\/p>\n<ol start=\"11\">\n<li>\n<h3><span style=\"font-weight: 400;\"> \u0643\u0646 \u0646\u0634\u064a\u0637\u0627 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0625\u0644\u0627 \u0623\u0646 \u0647\u0646\u0627\u0643 <strong>\u0639\u0648\u0627\u0645\u0644 \u0623\u062e\u0631\u0649 \u062a\u0624\u062b\u0631 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \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 \u0643\u0644 \u064a\u0648\u0645. \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u064a\u0632\u064a\u062f \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0644\u062f\u064a\u0643 \u0627\u0633\u062a\u062c\u0627\u0628\u0629\u064b \u0644\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629<\/strong>. \u062a\u064f\u0639\u0631\u0641 \u0647\u0630\u0647 \u0627\u0644\u0623\u0646\u0648\u0627\u0639 \u0645\u0646 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0628\u0627\u0633\u0645 \u0627\u0644\u062a\u0648\u0644\u064a\u062f \u0627\u0644\u062d\u0631\u0627\u0631\u064a \u0644\u0644\u0646\u0634\u0627\u0637 \u063a\u064a\u0631 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u064a\u060c \u0623\u0648 NEAT. \u0623\u0638\u0647\u0631\u062a \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646 NEAT \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0644\u0647 \u062a\u0623\u062b\u064a\u0631 \u0643\u0628\u064a\u0631 \u0639\u0644\u0649 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u060c \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0627\u0644\u0643\u0645\u064a\u0629 \u062a\u062e\u062a\u0644\u0641 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0645\u0646 \u0634\u062e\u0635 \u0644\u0622\u062e\u0631.<\/span><\/p>\n<ol start=\"12\">\n<li>\n<h3><span style=\"font-weight: 400;\"> \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062e\u0636\u0627\u0631 \u0641\u064a \u0643\u0644 \u0648\u062c\u0628\u0629<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u062e\u0636\u0627\u0631 \u0647\u064a \u0627\u0644\u063a\u0630\u0627\u0621 \u0627\u0644\u0645\u062b\u0627\u0644\u064a \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646. \u062a\u062d\u062a\u0648\u064a \u0645\u0639\u0638\u0645 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0645\u062d\u0645\u0644\u0629 \u0628\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0641\u064a\u062f\u0629. <strong>\u0648\u062c\u062f\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u0644\u0623\u0646\u0638\u0645\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062e\u0636\u0627\u0631 \u062a\u0646\u062a\u062c \u0623\u0643\u0628\u0631 \u062e\u0633\u0627\u0631\u0629 \u0641\u064a \u0627\u0644\u0648\u0632\u0646.<\/strong><\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0644\u0627 \u064a\u062d\u0635\u0644 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0645\u0646 \u0627\u0644\u0633\u0647\u0644 \u0625\u0636\u0627\u0641\u0629 \u062c\u0627\u0646\u0628 \u0645\u0646 \u0627\u0644\u062e\u0636\u0627\u0631 \u0627\u0644\u0645\u0637\u0628\u0648\u062e\u0629 \u0623\u0648 \u0627\u0644\u0646\u064a\u0626\u0629 \u0623\u0648 \u0627\u0644\u0637\u0645\u0627\u0637\u0645 \u0623\u0648 \u0627\u0644\u062e\u0636\u0627\u0631 \u0627\u0644\u0623\u062e\u0631\u0649 \u0641\u064a \u0623\u064a \u0648\u062c\u0628\u0629\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0648\u062c\u0628\u0629 \u0627\u0644\u0625\u0641\u0637\u0627\u0631.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7050 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0639\u0644\u0627\u062c-\u062b\u0628\u0627\u062a-\u0627\u0644\u0648\u0632\u0646-\u0648\u0627\u0644\u0645\u0642\u0627\u0633\u0627\u062a-1024x768.jpg\" alt=\"\u0639\u0644\u0627\u062c \u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u0645\u0642\u0627\u0633\u0627\u062a\" width=\"700\" height=\"525\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0639\u0644\u0627\u062c-\u062b\u0628\u0627\u062a-\u0627\u0644\u0648\u0632\u0646-\u0648\u0627\u0644\u0645\u0642\u0627\u0633\u0627\u062a-1024x768.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0639\u0644\u0627\u062c-\u062b\u0628\u0627\u062a-\u0627\u0644\u0648\u0632\u0646-\u0648\u0627\u0644\u0645\u0642\u0627\u0633\u0627\u062a-300x225.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0639\u0644\u0627\u062c-\u062b\u0628\u0627\u062a-\u0627\u0644\u0648\u0632\u0646-\u0648\u0627\u0644\u0645\u0642\u0627\u0633\u0627\u062a-768x576.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0639\u0644\u0627\u062c-\u062b\u0628\u0627\u062a-\u0627\u0644\u0648\u0632\u0646-\u0648\u0627\u0644\u0645\u0642\u0627\u0633\u0627\u062a.jpg 1200w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ol start=\"13\">\n<li>\n<h3><span style=\"font-weight: 400;\"> \u0644\u0627 \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0627\u0644\u0645\u064a\u0632\u0627\u0646 \u0648\u062d\u062f\u0647<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0639\u0646\u062f \u0645\u062d\u0627\u0648\u0644\u0629 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u060c \u0645\u0646 \u0627\u0644\u0645\u062d\u062a\u0645\u0644 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0642\u0641\u0632 \u0639\u0644\u0649 \u0627\u0644\u0645\u064a\u0632\u0627\u0646 \u062c\u0632\u0621\u064b\u0627 \u0645\u0646 \u0631\u0648\u062a\u064a\u0646\u0643 \u0627\u0644\u064a\u0648\u0645\u064a. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 \u062a\u062f\u0631\u0643 \u0623\u0646 <strong>\u0642\u0631\u0627\u0621\u0629 \u0627\u0644\u0645\u064a\u0632\u0627\u0646 \u0642\u062f \u0644\u0627 \u062a\u0639\u0643\u0633 \u0628\u062f\u0642\u0629 \u062a\u0642\u062f\u0645\u0643\u060c \u0645\u062b\u0644 \u0627\u0644\u062a\u063a\u064a\u064a\u0631\u0627\u062a \u0641\u064a \u062a\u0643\u0648\u064a\u0646 \u062c\u0633\u0645\u0643<\/strong>. \u0647\u0646\u0627\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%b9%d9%84%d8%a7%d9%85%d8%a7%d8%aa-%d8%ad%d8%b1%d9%82-%d8%a7%d9%84%d8%af%d9%87%d9%88%d9%86-%d9%81%d9%8a-%d8%a7%d9%84%d8%ac%d8%b3%d9%85\/\" target=\"_blank\" rel=\"noopener\">\u0639\u0644\u0627\u0645\u0627\u062a \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645<\/a> \u063a\u064a\u0631 \u0627\u0644\u0645\u064a\u0632\u0627\u0646. \u0644\u0630\u0644\u0643 \u0625\u0630\u0627 \u0644\u0645 \u064a\u062a\u062d\u0631\u0643 \u0627\u0644\u0645\u064a\u0632\u0627\u0646\u060c \u064a\u0645\u0643\u0646\u0643 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0632\u0646 \u062b\u0627\u0628\u062a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0642\u062f \u062a\u062d\u062a\u0641\u0638 \u0628\u0627\u0644\u0645\u064a\u0627\u0647 \u0644\u0639\u062f\u062f \u0645\u0646 \u0627\u0644\u0623\u0633\u0628\u0627\u0628. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0641\u0625\u0646 \u0627\u0644\u0633\u0628\u0628 \u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u064a\u0648\u0639\u064b\u0627 \u0647\u0648 \u0627\u0644\u062a\u063a\u064a\u0631\u0627\u062a \u0641\u064a \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0633\u0648\u0627\u0626\u0644\u060c \u062e\u0627\u0635\u0629 \u0639\u0646\u062f \u0627\u0644\u0646\u0633\u0627\u0621.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">\u0645\u0644\u062e\u0635<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">\u062b\u0628\u0627\u062a \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u062d\u0628\u0637\u064b\u0627 \u0644\u0644\u0631\u0648\u062d \u0627\u0644\u0645\u0639\u0646\u0648\u064a\u0629. \u0648<a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d8%b3%d8%a8%d8%a7%d8%a8-%d8%ab%d8%a8%d8%a7%d8%aa-%d8%a7%d9%84%d9%88%d8%b2%d9%86\/\" target=\"_blank\" rel=\"noopener\">\u0623\u0633\u0628\u0627\u0628 \u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0632\u0646<\/a> \u0643\u062b\u064a\u0631\u0629 \u0648\u0647\u064a \u062c\u0632\u0621 \u0637\u0628\u064a\u0639\u064a \u0645\u0646 \u0639\u0645\u0644\u064a\u0629 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646. \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u060c \u064a\u0648\u0627\u062c\u0647 \u0643\u0644 \u0634\u062e\u0635 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0632\u0646 \u0641\u064a \u0631\u062d\u0644\u0629 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646. \u0644\u062d\u0633\u0646 \u0627\u0644\u062d\u0638\u060c \u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u062a\u0628\u0627\u0639\u0647\u0627 \u0644\u0628\u062f\u0621 \u0639\u0644\u0627\u062c \u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0632\u0646 \u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0648\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641 \u0628\u0623\u0645\u0627\u0646.<\/span><\/p>\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-4547 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646-1024x320.png\" alt=\"\u0627\u0644\u0643\u0648\u062a\u0634 \u0645\u062a\u0627\u0628\u0639\u0629 \u0645\u062f\u0631\u0628\u064a\u0646\" width=\"700\" height=\"219\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/04\/\u0627\u0644\u0643\u0648\u062a\u0634-\u0645\u062a\u0627\u0628\u0639\u0629-\u0645\u062f\u0631\u0628\u064a\u0646.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.healthline.com\/nutrition\/weight-loss-plateau\" target=\"_blank\" rel=\"noopener\">Healthline<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u0642\u062f \u064a\u0643\u0648\u0646 \u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641 \u0623\u0645\u0631\u064b\u0627 \u0635\u0639\u0628\u064b\u0627. \u0628\u064a\u0646\u0645\u0627 \u064a\u0645\u064a\u0644 \u0627\u0644\u0648\u0632\u0646 \u0625\u0644\u0649 \u0627\u0644\u0646\u0632\u0648\u0644 \u0628\u0633\u0631\u0639\u0629 \u0625\u0644\u0649 \u062d\u062f \u0645\u0627 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629\u060c \u064a\u0628\u062f\u0648 \u0641\u064a \u0645\u0631\u062d\u0644\u0629 \u0645\u0627 \u0643\u0645\u0627 \u0644\u0648 \u0623\u0646 \u0648\u0632\u0646\u0643 \u0644\u0646 \u064a\u062a\u0632\u062d\u0632\u062d. \u064a\u064f\u0639\u0631\u0641 \u0639\u062f\u0645 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646 \u0628\u0627\u0633\u0645 \u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0632\u0646\u060c \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u062d\u0628\u0637\u064b\u0627 \u0648\u0645\u062b\u0628\u0637\u064b\u0627 \u0644\u0644\u0639\u0632\u064a\u0645\u0629. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0642\u062f \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u062f\u0629 \u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0627\u062a \u0639\u0644\u0649 \u0639\u0644\u0627\u062c \u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0632\u0646 \u0628\u0634\u0643\u0644 \u062c\u064a\u062f. &#8230;<\/p>\n","protected":false},"author":15,"featured_media":7047,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[17],"tags":[1118,1462,1463],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0639\u0644\u0627\u062c-\u062b\u0628\u0627\u062a-\u0627\u0644\u0648\u0632\u0646-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/7043"}],"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=7043"}],"version-history":[{"count":4,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/7043\/revisions"}],"predecessor-version":[{"id":7052,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/7043\/revisions\/7052"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/7047"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=7043"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=7043"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=7043"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}