{"id":7173,"date":"2022-01-24T01:12:33","date_gmt":"2022-01-23T23:12:33","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=7173"},"modified":"2023-04-11T04:15:23","modified_gmt":"2023-04-11T02:15:23","slug":"%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86-%d9%86%d8%a8%d8%a7%d8%aa%d9%8a-%d9%84%d9%84%d8%b1%d8%ac%d9%8a%d9%85","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86-%d9%86%d8%a8%d8%a7%d8%aa%d9%8a-%d9%84%d9%84%d8%b1%d8%ac%d9%8a%d9%85\/","title":{"rendered":"10 \u0645\u0635\u0627\u062f\u0631 \u0628\u0631\u0648\u062a\u064a\u0646 \u0646\u0628\u0627\u062a\u064a \u0644\u0644\u0631\u062c\u064a\u0645"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u0627\u0644\u0642\u0644\u0642 \u0627\u0644\u0634\u0627\u0626\u0639 \u0628\u0634\u0623\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%86%d9%88%d8%a7%d8%b9-%d8%a7%d9%84%d8%a7%d9%86%d8%b8%d9%85%d8%a9-%d8%a7%d9%84%d8%ba%d8%b0%d8%a7%d8%a6%d9%8a%d8%a9-%d8%a7%d9%84%d9%86%d8%a8%d8%a7%d8%aa%d9%8a%d8%a9\/\" target=\"_blank\" rel=\"noopener\">\u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0623\u0646\u0638\u0645\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629<\/a> \u0647\u0648 \u0623\u0646\u0647\u0627 \u0642\u062f \u062a\u0641\u062a\u0642\u0631 \u0625\u0644\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0643\u0627\u0641\u064a. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u064a\u062a\u0641\u0642 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0639\u0644\u0649 \u0623\u0646 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u0644\u062d\u0648\u0645 \u062c\u064a\u062f 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\u0630\u0644\u0643\u060c \u064a\u0645\u0643\u0646 \u0627\u0644\u0627\u0633\u062a\u0645\u062a\u0627\u0639 \u0628\u0647\u0627 \u0628\u0645\u0641\u0631\u062f\u0647\u0627 \u0623\u0648 \u0625\u0636\u0627\u0641\u062a\u0647\u0627 \u0625\u0644\u0649 \u0627\u0644\u062d\u0633\u0627\u0621 \u0648\u0627\u0644\u0633\u0644\u0637\u0627\u062a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u064a\u064f\u0635\u0646\u0639 \u0627\u0644\u062a\u0648\u0641\u0648 \u0645\u0646 \u062e\u062b\u0627\u0631\u0629 \u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0627\u0644\u062a\u064a \u064a\u062a\u0645 \u0636\u063a\u0637\u0647\u0627 \u0645\u0639\u064b\u0627 \u0641\u064a \u0639\u0645\u0644\u064a\u0629 \u062a\u0634\u0628\u0647 \u0635\u0646\u0627\u0639\u0629 \u0627\u0644\u062c\u0628\u0646. \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0623\u062b\u0646\u0627\u0621\u060c \u064a\u062a\u0645 \u062a\u062d\u0636\u064a\u0631\u0647 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0637\u0647\u064a \u0648\u062a\u062e\u0645\u064a\u0631 \u0641\u0648\u0644 \u0627\u0644\u0635\u0648\u064a\u0627 \u0627\u0644\u0646\u0627\u0636\u062c \u0642\u0644\u064a\u0644\u0627\u064b\u060c \u062b\u0645 \u0636\u063a\u0637\u0647 \u0641\u064a \u0642\u0627\u0644\u0628. \u0644\u064a\u0633 \u0644\u0644\u062a\u0648\u0641\u0648 \u0637\u0639\u0645 \u0643\u0628\u064a\u0631 \u0645\u0646 \u062a\u0644\u0642\u0627\u0621 \u0646\u0641\u0633\u0647\u060c \u0648\u0644\u0643\u0646\u0647 \u064a\u0645\u062a\u0635 \u0628\u0633\u0647\u0648\u0644\u0629 \u0646\u0643\u0647\u0629 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062a\u0645 \u062a\u062d\u0636\u064a\u0631\u0647\u0627 \u0628\u0647\u0627.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>\u064a\u062d\u062a\u0648\u064a \u0643\u0644 \u0645\u0646\u0647\u0645\u0627 \u0639\u0644\u0649 \u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u064812-20 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0643\u0644 (100 \u062c\u0631\u0627\u0645).<\/strong>\u00a0<\/span><span style=\"font-weight: 400;\">Edamame \u063a\u0646\u064a \u0623\u064a\u0636\u064b\u0627 \u0628\u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 K \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062f\u0639\u0645 \u0627\u0644\u0647\u0636\u0645 \u0648\u0627\u0644\u0627\u0646\u062a\u0638\u0627\u0645.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"alignnone wp-image-12072 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/1920x1000-04-2.jpg\" alt=\"\" width=\"1920\" height=\"1000\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/1920x1000-04-2.jpg 1920w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/1920x1000-04-2-300x156.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/1920x1000-04-2-1024x533.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/1920x1000-04-2-768x400.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/1920x1000-04-2-1536x800.jpg 1536w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/a><\/p>\n<ol start=\"2\">\n<li>\n<h3><span style=\"font-weight: 400;\"> \u0627\u0644\u0639\u062f\u0633<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\"><strong>\u0645\u0639 18 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0643\u0644 \u0643\u0648\u0628 \u0645\u0637\u0628\u0648\u062e (198 \u062c\u0631\u0627\u0645\u064b\u0627)<\/strong>\u060c \u064a\u0639\u062f \u0627\u0644\u0639\u062f\u0633 \u0645\u0635\u062f\u0631\u064b\u0627 \u0643\u0628\u064a\u0631\u064b\u0627 \u0645\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d8%ba%d9%86%d9%89-%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%d9%86%d8%a8%d8%a7%d8%aa%d9%8a\/\" target=\"_blank\" rel=\"noopener\">\u0623\u063a\u0646\u0649 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0646\u0628\u0627\u062a\u064a<\/a>. \u064a\u0645\u0643\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 \u0641\u064a \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0623\u0637\u0628\u0627\u0642\u060c \u0628\u062f\u0621\u064b\u0627 \u0645\u0646 \u0627\u0644\u0633\u0644\u0637\u0627\u062a \u0627\u0644\u0637\u0627\u0632\u062c\u0629 \u0625\u0644\u0649 \u0627\u0644\u062d\u0633\u0627\u0621 \u0627\u0644\u0644\u0630\u064a\u0630. \u064a\u0639\u062f \u0627\u0644\u0639\u062f\u0633 \u0623\u064a\u0636\u064b\u0627 \u0645\u0635\u062f\u0631\u064b\u0627 \u0631\u0627\u0626\u0639\u064b\u0627 \u0644\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u062d\u064a\u062b \u064a\u0648\u0641\u0631 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0646\u0635\u0641 \u0643\u0645\u064a\u0629 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627 \u0641\u064a \u0643\u0648\u0628 \u0648\u0627\u062d\u062f (198 \u062c\u0631\u0627\u0645\u064b\u0627).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643\u060c \u0641\u0642\u062f \u062b\u0628\u062a \u0623\u0646 \u0646\u0648\u0639 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0645\u0648\u062c\u0648\u062f \u0641\u064a \u0627\u0644\u0639\u062f\u0633 \u064a\u063a\u0630\u064a \u0627\u0644\u0628\u0643\u062a\u064a\u0631\u064a\u0627 \u0627\u0644\u062c\u064a\u062f\u0629 \u0641\u064a \u0627\u0644\u0642\u0648\u0644\u0648\u0646\u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0639\u0632\u064a\u0632 \u0635\u062d\u0629 \u0627\u0644\u0623\u0645\u0639\u0627\u0621. \u0642\u062f \u064a\u0642\u0644\u0644 \u0627\u0644\u0639\u062f\u0633 \u0623\u064a\u0636\u064b\u0627 \u0645\u0646 \u0641\u0631\u0635\u062a\u0643 \u0641\u064a \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0633\u0643\u0631\u064a \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0648\u0623\u0646\u0648\u0627\u0639 \u0645\u0639\u064a\u0646\u0629 \u0645\u0646 \u0627\u0644\u0633\u0631\u0637\u0627\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 \u0641\u0625\u0646 \u0627\u0644\u0639\u062f\u0633 \u063a\u0646\u064a \u0628\u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643 \u0648\u0627\u0644\u0645\u0646\u063a\u0646\u064a\u0632 \u0648\u0627\u0644\u062d\u062f\u064a\u062f. \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u062c\u0631\u0639\u0629 \u062f\u0633\u0645\u0629 \u0645\u0646 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0648\u063a\u064a\u0631\u0647\u0627 \u0645\u0646 \u0627\u0644\u0645\u0631\u0643\u0628\u0627\u062a \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0627\u0644\u0645\u0639\u0632\u0632\u0629 \u0644\u0644\u0635\u062d\u0629.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7179\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a-\u0628\u0631\u0648\u062a\u064a\u0646-\u0646\u0628\u0627\u062a\u064a-\u0644\u0644\u0631\u062c\u064a\u0645.jpg\" alt=\"\u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a \u0628\u0631\u0648\u062a\u064a\u0646 \u0646\u0628\u0627\u062a\u064a \u0644\u0644\u0631\u062c\u064a\u0645\" width=\"700\" height=\"463\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a-\u0628\u0631\u0648\u062a\u064a\u0646-\u0646\u0628\u0627\u062a\u064a-\u0644\u0644\u0631\u062c\u064a\u0645.jpg 760w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a-\u0628\u0631\u0648\u062a\u064a\u0646-\u0646\u0628\u0627\u062a\u064a-\u0644\u0644\u0631\u062c\u064a\u0645-300x199.jpg 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ol start=\"3\">\n<li>\n<h3><span style=\"font-weight: 400;\"> \u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u062a\u062d\u062a\u0648\u064a \u0645\u0639\u0638\u0645 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0639\u0644\u0649 \u0643\u0645\u064a\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0643\u0644 \u0648\u062c\u0628\u0629\u060c \u062d\u064a\u062b <strong>\u062a\u062d\u062a\u0648\u064a \u0645\u0639\u0638\u0645 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0639\u0644\u0649 \u062d\u0648\u0627\u0644\u064a 15 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0643\u0644 \u0643\u0648\u0628 \u0645\u0637\u0628\u0648\u062e (170 \u062c\u0631\u0627\u0645\u064b\u0627)<\/strong>. \u0625\u0646\u0647\u0627 \u0623\u064a\u0636\u064b\u0627 \u0645\u0635\u0627\u062f\u0631 \u0645\u0645\u062a\u0627\u0632\u0629 \u0644\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0627\u0644\u0641\u0648\u0644\u0627\u062a \u0648\u0627\u0644\u0641\u0648\u0633\u0641\u0648\u0631 \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0645\u0646\u063a\u0646\u064a\u0632 \u0648\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0631\u0643\u0628\u0627\u062a \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0627\u0644\u0645\u0641\u064a\u062f\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643\u060c \u062a\u0634\u064a\u0631 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0625\u0644\u0649 \u0623\u0646 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u063a\u0646\u064a \u0628\u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062e\u0641\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644\u060c \u0648\u0625\u062f\u0627\u0631\u0629 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645\u060c \u0648\u062e\u0641\u0636 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645\u060c \u0648\u062d\u062a\u0649 \u062a\u0642\u0644\u064a\u0644 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646.<\/span><\/p>\n<ol start=\"4\">\n<li>\n<h3><span style=\"font-weight: 400;\"> \u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621 \u0627\u0644\u062e\u0636\u0631\u0627\u0621<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621 \u0627\u0644\u062e\u0636\u0631\u0627\u0621 \u062a\u0639\u062a\u0628\u0631 \u0645\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86-%d9%86%d8%a8%d8%a7%d8%aa%d9%8a\/\" target=\"_blank\" rel=\"noopener\">\u0623\u0641\u0636\u0644 \u0628\u0631\u0648\u062a\u064a\u0646 \u0646\u0628\u0627\u062a\u064a<\/a> \u0645\u0646 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a\u060c \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646<strong> 9 \u062c\u0631\u0627\u0645\u0627\u062a \u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0643\u0644 \u0643\u0648\u0628 \u0645\u0637\u0628\u0648\u062e (160 \u062c\u0631\u0627\u0645)<\/strong>\u060c \u0648\u0647\u0648 \u0645\u0627 \u064a\u0632\u064a\u062f \u0642\u0644\u064a\u0644\u0627\u064b \u0639\u0646 \u0643\u0648\u0628 (237 \u0645\u0644) \u0645\u0646 \u062d\u0644\u064a\u0628 \u0627\u0644\u0623\u0644\u0628\u0627\u0646. \u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643\u060c \u062a\u063a\u0637\u064a \u062d\u0635\u0629 \u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621 \u0627\u0644\u062e\u0636\u0631\u0627\u0621 \u0623\u0643\u062b\u0631 \u0645\u0646 25\u066a \u0645\u0646 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u062b\u064a\u0627\u0645\u064a\u0646 \u0648\u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643 \u0648\u0627\u0644\u0645\u0646\u063a\u0646\u064a\u0632 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0623 \u0648\u062c \u0648 \u0643.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621 \u0627\u0644\u062e\u0636\u0631\u0627\u0621 \u0623\u064a\u0636\u064b\u0627 \u0645\u0635\u062f\u0631\u064b\u0627 \u062c\u064a\u062f\u064b\u0627 \u0644\u0644\u062d\u062f\u064a\u062f \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0641\u0648\u0633\u0641\u0648\u0631 \u0648\u0627\u0644\u0632\u0646\u0643 \u0648\u0627\u0644\u0646\u062d\u0627\u0633 \u0648\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0628 \u0627\u0644\u0623\u062e\u0631\u0649.<\/span><\/p>\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-3183 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/728x90Grey02.png\" alt=\"\u0648\u062c\u0628\u0627\u062a \u0635\u062d\u064a\u0629\" width=\"728\" height=\"90\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/728x90Grey02.png 728w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/09\/728x90Grey02-300x37.png 300w\" sizes=\"(max-width: 728px) 100vw, 728px\" \/><\/a><\/p>\n<ol start=\"5\">\n<li>\n<h3><span style=\"font-weight: 400;\"> \u0643\u064a\u0646\u0648\u0627<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\"><strong>\u062a\u0648\u0641\u0631 \u0627\u0644\u0643\u064a\u0646\u0648\u0627 8-9 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0643\u0644 \u0643\u0648\u0628 \u0645\u0637\u0628\u0648\u062e (185 \u062c\u0631\u0627\u0645\u064b\u0627)<\/strong> \u0648\u0647\u0645\u0627 \u0645\u0635\u062f\u0631\u0627\u0646 \u0643\u0627\u0645\u0644\u0627\u0646 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0648\u0647\u0648 \u0623\u0645\u0631 \u063a\u064a\u0631 \u0634\u0627\u0626\u0639 \u0628\u064a\u0646 \u0627\u0644\u062d\u0628\u0648\u0628. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u0643\u064a\u0646\u0648\u0627 \u0645\u0635\u062f\u0631 \u062c\u064a\u062f \u0644\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0627\u0644\u0645\u0646\u063a\u0646\u064a\u0632 \u0648\u0627\u0644\u0641\u0648\u0633\u0641\u0648\u0631 \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 .<\/span><\/p>\n<ol start=\"6\">\n<li>\n<h3><span style=\"font-weight: 400;\"> \u062d\u0644\u064a\u0628 \u0627\u0644\u0635\u0648\u064a\u0627<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u062d\u0644\u064a\u0628 \u0627\u0644\u0635\u0648\u064a\u0627 \u0645\u0635\u0646\u0648\u0639 \u0645\u0646 \u0641\u0648\u0644 \u0627\u0644\u0635\u0648\u064a\u0627 \u0648\u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u0643\u0648\u0646 \u0645\u062f\u0639\u0645\u0627 \u0628\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0628\u062f\u064a\u0644\u0627\u064b \u0631\u0627\u0626\u0639\u064b\u0627 \u0644\u062d\u0644\u064a\u0628 \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0644\u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u062c\u0646\u0628\u0648\u0646 \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646. \u0644\u0627 \u064a\u062d\u062a\u0648\u064a \u0641\u0642\u0637 \u0639\u0644\u0649 <strong>6 \u062c\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0643\u0644 \u0643\u0648\u0628 (244 \u0645\u0644)<\/strong>\u060c \u0628\u0644 \u0625\u0646\u0647 \u0623\u064a\u0636\u064b\u0627 \u0645\u0635\u062f\u0631 \u0645\u0645\u062a\u0627\u0632 \u0644\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 12.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646\u0643 \u0634\u0631\u0627\u0621 \u062d\u0644\u064a\u0628 \u0627\u0644\u0635\u0648\u064a\u0627 \u0645\u0646 \u0645\u0639\u0638\u0645 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400;\">\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0644\u0627 \u064a\u0639\u062a\u0628\u0631 \u0628\u0631\u0648\u062a\u064a\u0646\u064b\u0627 \u0643\u0627\u0645\u0644\u0627\u064b\u060c \u0625\u0644\u0627 \u0623\u0646\u0647 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0628\u0631\u0648\u062a\u064a\u0646 \u0639\u0627\u0644\u064a \u0627\u0644\u062c\u0648\u062f\u0629 \u0645\u0642\u0627\u0631\u0646\u0629\u064b \u0628\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0623\u062e\u0631\u0649 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0627\u0644\u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0645\u062b\u0644 \u0627\u0644\u0623\u0631\u0632 \u0648\u0627\u0644\u0642\u0645\u062d. \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0641\u064a \u0648\u0635\u0641\u0627\u062a \u0627\u0644\u0634\u0648\u0641\u0627\u0646 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\u0627\u0644\u0634\u064a\u0627.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7180 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a-\u0628\u0631\u0648\u062a\u064a\u0646-\u0646\u0628\u0627\u062a\u064a-\u0644\u0644\u0631\u062c\u064a\u0645-1024x575.jpg\" alt=\"\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0628\u0631\u0648\u062a\u064a\u0646 \u0646\u0628\u0627\u062a\u064a \u0644\u0644\u0631\u062c\u064a\u0645\" width=\"700\" height=\"393\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a-\u0628\u0631\u0648\u062a\u064a\u0646-\u0646\u0628\u0627\u062a\u064a-\u0644\u0644\u0631\u062c\u064a\u0645-1024x575.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a-\u0628\u0631\u0648\u062a\u064a\u0646-\u0646\u0628\u0627\u062a\u064a-\u0644\u0644\u0631\u062c\u064a\u0645-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a-\u0628\u0631\u0648\u062a\u064a\u0646-\u0646\u0628\u0627\u062a\u064a-\u0644\u0644\u0631\u062c\u064a\u0645-768x431.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a-\u0628\u0631\u0648\u062a\u064a\u0646-\u0646\u0628\u0627\u062a\u064a-\u0644\u0644\u0631\u062c\u064a\u0645.jpg 1296w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ol start=\"9\">\n<li>\n<h3><span style=\"font-weight: 400;\"> \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a\u00a0<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a 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style=\"font-weight: 400;\">\u0639\u0646\u062f \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0630\u0648\u0631 \u0627\u0644\u0645\u0631\u0627\u062f \u0634\u0631\u0627\u0624\u0647\u0627\u060c \u0636\u0639 \u0641\u064a \u0627\u0639\u062a\u0628\u0627\u0631\u0643 \u0623\u0646 \u0627\u0644\u0633\u0644\u0642 \u0648\u0627\u0644\u062a\u062d\u0645\u064a\u0635 \u0642\u062f \u064a\u0636\u0631\u0627\u0646 \u0628\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0641\u064a \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a. \u0644\u0630\u0644\u0643\u060c \u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u0625\u0635\u062f\u0627\u0631\u0627\u062a \u0627\u0644\u0623\u0648\u0644\u064a\u0629 \u0643\u0644\u0645\u0627 \u0623\u0645\u0643\u0646 \u0630\u0644\u0643. \u062d\u0627\u0648\u0644 \u0623\u064a\u0636\u064b\u0627 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rel=\"noopener\">\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/a><\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u062c\u0645\u064a\u0639 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0628\u0639\u0636\u0647\u0627 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0628\u0639\u0636 \u0627\u0644\u0622\u062e\u0631. \u062a\u0634\u0645\u0644 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a: \u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a\u060c \u0648\u0627\u0644\u0633\u0628\u0627\u0646\u062e\u060c \u0648\u0627\u0644\u0647\u0644\u064a\u0648\u0646\u060c \u0648\u0627\u0644\u062e\u0631\u0634\u0648\u0641\u060c \u0648\u0627\u0644\u0628\u0637\u0627\u0637\u0627\u060c \u0648\u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629\u060c \u0648\u0628\u0631\u0627\u0639\u0645 \u0628\u0631\u0648\u0643\u0633\u0644\u060c \u0648\u0627\u0644\u062a\u064a <strong>\u062a\u062d\u062a\u0648\u064a \u0639\u0627\u062f\u0629\u064b \u0639\u0644\u0649 4-5 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0643\u0644 \u0643\u0648\u0628 \u0645\u0637\u0628\u0648\u062e.<\/strong><\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u062a\u062d\u062a\u0648\u064a \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0637\u0627\u0632\u062c\u0629 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0628\u0631\u0648\u062a\u064a\u0646 \u0623\u0642\u0644 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src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a-\u0628\u0631\u0648\u062a\u064a\u0646-\u0646\u0628\u0627\u062a\u064a-\u0644\u0644\u0631\u062c\u064a\u0645.jpg\" alt=\"\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0628\u0631\u0648\u062a\u064a\u0646 \u0646\u0628\u0627\u062a\u064a \u0644\u0644\u0631\u062c\u064a\u0645\" width=\"722\" height=\"406\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a-\u0628\u0631\u0648\u062a\u064a\u0646-\u0646\u0628\u0627\u062a\u064a-\u0644\u0644\u0631\u062c\u064a\u0645.jpg 722w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a-\u0628\u0631\u0648\u062a\u064a\u0646-\u0646\u0628\u0627\u062a\u064a-\u0644\u0644\u0631\u062c\u064a\u0645-300x169.jpg 300w\" sizes=\"(max-width: 722px) 100vw, 722px\" \/><\/p>\n<h4><span style=\"font-weight: 400;\">\u0645\u0644\u062e\u0635<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">\u064a\u0639\u062f \u0646\u0642\u0635 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u064a\u0646 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u064a\u0646 \u063a\u064a\u0631 \u0634\u0627\u0626\u0639 \u062e\u0627\u0635\u0629 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0628\u0639\u0648\u0646 \u0646\u0638\u0627\u0645\u064b\u0627 \u063a\u0630\u0627\u0626\u064a\u064b\u0627 \u0635\u062d\u064a\u064b\u0627 \u062c\u064a\u062f \u0627\u0644\u062a\u062e\u0637\u064a\u0637. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0642\u062f \u064a\u0647\u062a\u0645 \u0628\u0639\u0636 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0628\u0632\u064a\u0627\u062f\u0629 \u062a\u0646\u0627\u0648\u0644\u0647\u0645 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0644\u0639\u062f\u0629 \u0623\u0633\u0628\u0627\u0628. \u064a\u0645\u0643\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0647\u0630\u0647 \u0627\u0644\u0642\u0627\u0626\u0645\u0629 \u0643\u062f\u0644\u064a\u0644 \u0645\u0635\u0627\u062f\u0631 \u0628\u0631\u0648\u062a\u064a\u0646 \u0646\u0628\u0627\u062a\u064a \u0644\u0644\u0631\u062c\u064a\u0645 \u0644\u0623\u064a \u0634\u062e\u0635 \u0645\u0647\u062a\u0645 \u0628\u062f\u0645\u062c \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0641\u064a \u0646\u0638\u0627\u0645\u0647\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/span><\/p>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.healthline.com\/nutrition\/protein-for-vegans-vegetarians\" target=\"_blank\" rel=\"noopener\">Healthline<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u0627\u0644\u0642\u0644\u0642 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&#8230;<\/p>\n","protected":false},"author":15,"featured_media":7178,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[14],"tags":[1494,1495,1492,1493],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/01\/\u0628\u0631\u0648\u062a\u064a\u0646-\u0646\u0628\u0627\u062a\u064a-\u0644\u0644\u0631\u062c\u064a\u0645.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/7173"}],"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=7173"}],"version-history":[{"count":9,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/7173\/revisions"}],"predecessor-version":[{"id":13592,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/7173\/revisions\/13592"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/7178"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=7173"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=7173"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=7173"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}