{"id":7472,"date":"2022-02-14T11:22:16","date_gmt":"2022-02-14T09:22:16","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=7472"},"modified":"2022-02-14T11:22:16","modified_gmt":"2022-02-14T09:22:16","slug":"%d8%a3%d8%b7%d8%b9%d9%85%d8%a9-%d8%ba%d9%86%d9%8a%d8%a9-%d8%a8%d9%81%d9%8a%d8%aa%d8%a7%d9%85%d9%8a%d9%86-%d8%b3%d9%8a","status":"publish","type":"post","link":"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%d9%81%d9%8a%d8%aa%d8%a7%d9%85%d9%8a%d9%86-%d8%b3%d9%8a\/","title":{"rendered":"\u0623\u0637\u0639\u0645\u0629 \u063a\u0646\u064a\u0629 \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u0648\u0641\u0648\u0627\u0626\u062f\u0647 \u0644\u0644\u062c\u0633\u0645"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u0623\u0648 \u062c \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0644\u0627\u0632\u0645\u0629 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062c\u0644\u062f \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0627\u0644\u063a\u0636\u0627\u0631\u064a\u0641 \u0648\u0627\u0644\u062a\u0626\u0627\u0645 \u0627\u0644\u062c\u0631\u0648\u062d. \u064a\u0633\u0627\u0639\u062f \u0641\u064a\u062a\u0627\u0645\u064a\u0646 C \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u062d\u0645\u0627\u064a\u0629 \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0645\u0646 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u062a\u0623\u0643\u0633\u062f\u064a\u060c \u0648\u0627\u0644\u0630\u064a \u0628\u062f\u0648\u0631\u0647 \u064a\u0648\u0641\u0631 \u0627\u0644\u062d\u0645\u0627\u064a\u0629 \u0636\u062f \u0628\u0639\u0636 \u0627\u0644\u0623\u0645\u0631\u0627\u0636\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0633\u0631\u0637\u0627\u0646\u060c \u0643\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u064b\u0627 \u0641\u064a <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%a7%d9%84%d9%85%d9%86%d8%a7%d8%b9%d8%a9\/\" target=\"_blank\" rel=\"noopener\">\u062f\u0639\u0645 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u0629<\/a> \u0644\u062f\u064a\u0643.\u00a0<\/span><span style=\"font-weight: 400;\">\u062a\u0634\u0645\u0644 \u0623\u0647\u0645 \u0623\u0637\u0639\u0645\u0629 \u063a\u0646\u064a\u0629 \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u0645\u0627 \u064a\u0644\u064a:<br \/>\n<\/span><strong>\u0627\u0644\u062c\u0648\u0627\u0641\u0629.<br \/>\n\u0627\u0644\u0641\u0644\u0641\u0644.<br \/>\n\u0627\u0644\u0643\u064a\u0648\u064a.<br \/>\n\u0627\u0644\u0641\u0631\u0627\u0648\u0644\u0629.<br \/>\n\u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644.<br \/>\n\u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627.<br \/>\n\u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a.<br \/>\n\u0627\u0644\u0637\u0645\u0627\u0637\u0645.<br \/>\n\u0627\u0644\u0644\u0641\u062a.<br \/>\n\u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621.<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0642\u0627\u0626\u0645\u0629 \u0628\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u0645\u0631\u062a\u0628\u0629 \u062d\u0633\u0628 \u062d\u062c\u0645 \u0627\u0644\u062d\u0635\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629. \u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627 (\u066a DV) \u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u0647\u064a 90 \u0645\u062c\u0645.<\/span><\/p>\n<p><a style=\"color: #003366; text-decoration: none;\" href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\">\u0646\u0632\u0651\u0644 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0627\u0644\u0622\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0627\u0633\u0628 \u0645\u0633\u062a\u0648\u0627\u0643 \u0623\u064a\u0627\u064b \u0643\u0627\u0646<\/a><br \/>\n<a style=\"color: #003366; text-decoration: none;\" href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"> \u0648\u0623\u0646\u0638\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0635\u0645\u0645\u0629 \u0644\u062a\u062d\u0642\u0642 \u0643\u0644 \u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629.<\/a><\/p>\n<h2><span style=\"font-weight: 400;\">\u0623\u0637\u0639\u0645\u0629 \u063a\u0646\u064a\u0629 \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u0648\u0646\u0633\u0628\u062a\u0647 \u0641\u064a \u0643\u0644 \u0646\u0648\u0639:<\/span><\/h2>\n<h3><span style=\"font-weight: 400;\">1- \u0627\u0644\u062c\u0648\u0627\u0641\u0629<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0645\u064a\u0629 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0628\u0643\u0644 \u0643\u0648\u0628 \u062c\u0648\u0627\u0641\u0629 377 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 (419% DV)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0645\u064a\u0629 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0628\u0643\u0644 100 \u062c\u0631\u0627\u0645 \u062c\u0648\u0627\u0641\u0629 228 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 (254% DV)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0645\u064a\u0629 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0643\u0645\u064a\u0629 \u0645\u0646 \u0627\u0644\u062c\u0648\u0627\u0641\u0629 \u062a\u0633\u0627\u0648\u064a 200 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a 671 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 (746% DV)<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">2- \u0627\u0644\u0643\u064a\u0648\u064a<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0645\u064a\u0629 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0628\u0643\u0644 \u0643\u0648\u0628 \u0643\u064a\u0648\u064a 167 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 (185% DV)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0645\u064a\u0629 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0628\u0643\u0644 100 \u062c\u0631\u0627\u0645 \u0643\u064a\u0648\u064a 93 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 (103% DV)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0645\u064a\u0629 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0643\u0645\u064a\u0629 \u0645\u0646 \u0627\u0644\u0643\u064a\u0648\u064a \u062a\u0633\u0627\u0648\u064a 200 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a 304 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 (338% DV)<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7478 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/\u0627\u0644\u0641\u0644\u0641\u0644-\u0623\u0637\u0639\u0645\u0629-\u063a\u0646\u064a\u0629-\u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646-\u0633\u064a-1024x1024.jpg\" alt=\"\u0627\u0644\u0641\u0644\u0641\u0644 \u0623\u0637\u0639\u0645\u0629 \u063a\u0646\u064a\u0629 \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a\" width=\"700\" height=\"700\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/\u0627\u0644\u0641\u0644\u0641\u0644-\u0623\u0637\u0639\u0645\u0629-\u063a\u0646\u064a\u0629-\u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646-\u0633\u064a-1024x1024.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/\u0627\u0644\u0641\u0644\u0641\u0644-\u0623\u0637\u0639\u0645\u0629-\u063a\u0646\u064a\u0629-\u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646-\u0633\u064a-150x150.jpg 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/\u0627\u0644\u0641\u0644\u0641\u0644-\u0623\u0637\u0639\u0645\u0629-\u063a\u0646\u064a\u0629-\u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646-\u0633\u064a-300x300.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/\u0627\u0644\u0641\u0644\u0641\u0644-\u0623\u0637\u0639\u0645\u0629-\u063a\u0646\u064a\u0629-\u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646-\u0633\u064a-768x768.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/\u0627\u0644\u0641\u0644\u0641\u0644-\u0623\u0637\u0639\u0645\u0629-\u063a\u0646\u064a\u0629-\u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646-\u0633\u064a.jpg 1500w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h3><span style=\"font-weight: 400;\">3- \u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u0645\u0644\u0648\u0646<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0645\u064a\u0629 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0628\u0643\u0644 \u0643\u0648\u0628 \u0641\u0644\u0641\u0644 152 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 (169% DV)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0645\u064a\u0629 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0628\u0643\u0644 100 \u062c\u0631\u0627\u0645 \u0641\u0644\u0641\u0644 128 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 (142% DV)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0645\u064a\u0629 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0643\u0645\u064a\u0629 \u0645\u0646 \u0627\u0644\u0641\u0644\u0641\u0644 \u062a\u0633\u0627\u0648\u064a 200 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a 982 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 (1091% DV)<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">4- \u0627\u0644\u0641\u0631\u0627\u0648\u0644\u0629<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0645\u064a\u0629 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0628\u0643\u0644 \u0643\u0648\u0628 \u0641\u0631\u0627\u0648\u0644\u0629 98 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 (108% DV)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0645\u064a\u0629 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0628\u0643\u0644 100 \u062c\u0631\u0627\u0645 \u0641\u0631\u0627\u0648\u0644\u0629 59 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 (65% DV)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0645\u064a\u0629 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0643\u0645\u064a\u0629 \u0645\u0646 \u0627\u0644\u0641\u0631\u0627\u0648\u0644\u0629 \u062a\u0633\u0627\u0648\u064a 200 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a 368 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 (408% DV)<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">5- \u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0645\u064a\u0629 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0628\u0643\u0644 \u0643\u0648\u0628 \u0628\u0631\u062a\u0642\u0627\u0644 96 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 (106% DV)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0645\u064a\u0629 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0628\u0643\u0644 100 \u062c\u0631\u0627\u0645 \u0628\u0631\u062a\u0642\u0627\u0644 53 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 (59% DV)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0645\u064a\u0629 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0643\u0645\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644 \u062a\u0633\u0627\u0648\u064a 200 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a 226 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 (252% DV)<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-3093 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/10\/1920x60003-1-1024x320.png\" alt=\"\u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634\" width=\"700\" height=\"219\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/10\/1920x60003-1-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/10\/1920x60003-1-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/10\/1920x60003-1-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/10\/1920x60003-1.png 1920w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/p>\n<h3><span style=\"font-weight: 400;\">6- \u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0645\u064a\u0629 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0628\u0643\u0644 \u0643\u0648\u0628 \u0628\u0627\u0628\u0627\u064a\u0627 88 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 (98% DV)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0645\u064a\u0629 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0628\u0643\u0644 100 \u062c\u0631\u0627\u0645 \u0628\u0627\u0628\u0627\u064a\u0627 61 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 (68% DV)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0645\u064a\u0629 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0643\u0645\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627 \u062a\u0633\u0627\u0648\u064a 200 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a 283 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 (315% DV)<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">7- \u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0645\u064a\u0629 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0628\u0643\u0644 \u0643\u0648\u0628 \u0628\u0631\u0648\u0643\u0644\u064a 81 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 (90% DV)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0645\u064a\u0629 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0628\u0643\u0644 100 \u062c\u0631\u0627\u0645 \u0628\u0631\u0648\u0643\u0644\u064a 89 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 (99% DV)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0645\u064a\u0629 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0643\u0645\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a \u062a\u0633\u0627\u0648\u064a 200 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a 525 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 (583% DV)<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">8- \u0627\u0644\u0637\u0645\u0627\u0637\u0645<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0645\u064a\u0629 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0628\u0643\u0644 \u0643\u0648\u0628 \u0637\u0645\u0627\u0637\u0645 55 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 (61% DV)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0645\u064a\u0629 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0628\u0643\u0644 100 \u062c\u0631\u0627\u0645 \u0637\u0645\u0627\u0637\u0645 23 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 (25% DV)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0645\u064a\u0629 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0643\u0645\u064a\u0629 \u0645\u0646 \u0627\u0644\u0637\u0645\u0627\u0637\u0645 \u062a\u0633\u0627\u0648\u064a 200 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a 253 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 (281% DV)<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-7479 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/\u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621-\u0623\u0637\u0639\u0645\u0629-\u063a\u0646\u064a\u0629-\u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646-\u0633\u064a-1024x575.jpg\" alt=\"\u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621 \u0623\u0637\u0639\u0645\u0629 \u063a\u0646\u064a\u0629 \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a\" width=\"700\" height=\"393\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/\u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621-\u0623\u0637\u0639\u0645\u0629-\u063a\u0646\u064a\u0629-\u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646-\u0633\u064a-1024x575.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/\u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621-\u0623\u0637\u0639\u0645\u0629-\u063a\u0646\u064a\u0629-\u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646-\u0633\u064a-300x168.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/\u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621-\u0623\u0637\u0639\u0645\u0629-\u063a\u0646\u064a\u0629-\u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646-\u0633\u064a-768x431.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/\u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621-\u0623\u0637\u0639\u0645\u0629-\u063a\u0646\u064a\u0629-\u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646-\u0633\u064a.jpg 1138w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h3><span style=\"font-weight: 400;\">9- \u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0645\u064a\u0629 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0628\u0643\u0644 \u0643\u0648\u0628 \u0628\u0627\u0632\u0644\u0627\u0621 38 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 (42% DV)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0645\u064a\u0629 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0628\u0643\u0644 100 \u062c\u0631\u0627\u0645 \u0628\u0627\u0632\u0644\u0627\u0621 60 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 (67% DV)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0645\u064a\u0629 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0643\u0645\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621 \u062a\u0633\u0627\u0648\u064a 200 \u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a 286 \u0645\u0644\u0644\u064a\u062c\u0631\u0627\u0645 (317% DV)<\/span><\/li>\n<\/ul>\n<h4><span style=\"font-weight: 400;\">\u0641\u0648\u0627\u0626\u062f \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">\u0646\u0646\u0635\u062d \u0628\u062a\u0646\u0627\u0648\u0644 \u0623\u0637\u0639\u0645\u0629 \u063a\u0646\u064a\u0629 \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u064a\u0648\u0645\u064a\u0627 \u0646\u0638\u0631\u0627 \u0644\u0623\u0646 \u0627\u0644\u062c\u0633\u0645 \u0644\u0627 \u064a\u062e\u0632\u0646\u0647 \u0641\u0647\u0648 \u0628\u062d\u0627\u062c\u0629 \u062f\u0627\u0626\u0645\u0629 \u0644\u0647\u0627\u060c \u0648\u062a\u0634\u0645\u0644 \u0641\u0648\u0627\u0626\u062f \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a\u060c \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u0633\u0645 \u062d\u0645\u0636 \u0627\u0644\u0623\u0633\u0643\u0648\u0631\u0628\u064a\u0643:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062d\u0645\u0627\u064a\u0629 \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u064a\u0647\u0627 \u0628\u0635\u062d\u0629 \u062c\u064a\u062f\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u062c\u0644\u062f \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0627\u0644\u063a\u0636\u0627\u0631\u064a\u0641.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0627\u0644\u062a\u0626\u0627\u0645 \u0627\u0644\u062c\u0631\u0648\u062d.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0646\u0642\u0635 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062c \u0625\u0644\u0649 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0625\u0633\u0642\u0631\u0628\u0648\u0637.<\/span><\/li>\n<\/ul>\n<h5><span style=\"font-weight: 400;\">\u0647\u0644 \u0647\u0646\u0627\u0643 \u0623\u0636\u0631\u0627\u0631 \u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a\u061f<\/span><\/h5>\n<p><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0627\u062a \u0643\u0628\u064a\u0631\u0629 (\u0623\u0643\u062b\u0631 \u0645\u0646 1000 \u0645\u062c\u0645 \u064a\u0648\u0645\u064a\u064b\u0627) \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u0625\u0644\u0649:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0622\u0644\u0627\u0645 \u0641\u064a \u0627\u0644\u0645\u0639\u062f\u0629<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0625\u0633\u0647\u0627\u0644<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0646\u062a\u0641\u0627\u062e<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0648\u0645\u0646 \u063a\u064a\u0631 \u0627\u0644\u0645\u062d\u062a\u0645\u0644 \u0623\u0646 \u064a\u062a\u0633\u0628\u0628 \u062a\u0646\u0627\u0648\u0644 \u0623\u0642\u0644 \u0645\u0646 1000 \u0645\u062c\u0645 \u0645\u0646 \u0645\u0643\u0645\u0644\u0627\u062a \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u064a\u0648\u0645\u064a\u064b\u0627 \u0641\u064a \u062d\u062f\u0648\u062b \u0623\u064a \u0636\u0631\u0631.<\/span><\/p>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u0627\u062f\u0631:\u00a0<a href=\"https:\/\/www.nhs.uk\/conditions\/vitamins-and-minerals\/vitamin-c\/\" target=\"_blank\" rel=\"noopener\">Nhs.uk<\/a> &amp;\u00a0<a href=\"https:\/\/www.myfooddata.com\/articles\/vitamin-c-foods.php\" target=\"_blank\" rel=\"noopener\">Myfooddata<\/a><\/pre>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u0623\u0648 \u062c \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0644\u0627\u0632\u0645\u0629 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062c\u0644\u062f \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0627\u0644\u063a\u0636\u0627\u0631\u064a\u0641 \u0648\u0627\u0644\u062a\u0626\u0627\u0645 \u0627\u0644\u062c\u0631\u0648\u062d. \u064a\u0633\u0627\u0639\u062f \u0641\u064a\u062a\u0627\u0645\u064a\u0646 C \u0623\u064a\u0636\u064b\u0627 \u0641\u064a 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&#8230;<\/p>\n","protected":false},"author":15,"featured_media":7477,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[14],"tags":[1580,1578,1577,1579],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/02\/\u0623\u0637\u0639\u0645\u0629-\u063a\u0646\u064a\u0629-\u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646-\u0633\u064a-1-1024x682.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/7472"}],"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=7472"}],"version-history":[{"count":6,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/7472\/revisions"}],"predecessor-version":[{"id":7482,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/7472\/revisions\/7482"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/7477"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=7472"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=7472"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=7472"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}