{"id":17357,"date":"2022-12-08T18:17:12","date_gmt":"2022-12-08T18:17:12","guid":{"rendered":"https:\/\/fitolympia.com\/?p=17357"},"modified":"2022-12-08T18:17:14","modified_gmt":"2022-12-08T18:17:14","slug":"76-top-self-care-tips-for-taking-care-of-you","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/76-top-self-care-tips-for-taking-care-of-you\/","title":{"rendered":"27 \u0645\u0646 \u0623\u0647\u0645 \u0646\u0635\u0627\u0626\u062d \u0627\u0644\u0631\u0639\u0627\u064a\u0629 \u0627\u0644\u0630\u0627\u062a\u064a\u0629 \u0644\u0644\u0639\u0646\u0627\u064a\u0629 \u0628\u0643"},"content":{"rendered":"

\u0647\u0646\u0627\u0643 \u0637\u0631\u0642 \u0644\u0627 \u062d\u0635\u0631 \u0644\u0647\u0627 \u064a\u0645\u0643\u0646\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644\u0647\u0627 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u0639\u0627\u064a\u0629 \u0627\u0644\u0630\u0627\u062a\u064a\u0629. \u0625\u0644\u064a\u0643 \u0627\u0644\u0639\u0634\u0631\u0627\u062a \u0645\u0646 \u0627\u0644\u0623\u0641\u0643\u0627\u0631 \u0644\u062a\u0628\u062f\u0623.<\/p>

\u0647\u0644 \u062a\u0634\u0639\u0631 \u0628\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0631\u0639\u0627\u064a\u0629 \u0627\u0644\u0630\u0627\u062a\u064a\u0629\u061f \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0639\u064a\u0642\u0646\u0627 \u0623\u0634\u064a\u0627\u0621 \u0643\u062b\u064a\u0631\u0629 \u0639\u0646 \u0627\u0644\u0627\u0639\u062a\u0646\u0627\u0621 \u0628\u0623\u0646\u0641\u0633\u0646\u0627 \u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0645\u0633\u0624\u0648\u0644\u064a\u0627\u062a \u062a\u0642\u062f\u064a\u0645 \u0627\u0644\u0631\u0639\u0627\u064a\u0629 \u0627\u0644\u0623\u0633\u0631\u064a\u0629 \u0648\u0627\u0644\u0639\u0645\u0644 \u0648\u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645\u0627\u062a \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a\u0629 \u0648\u0627\u0644\u0645\u0632\u064a\u062f.<\/p>

\u0648\u0644\u0643\u0646\u060c \u0641\u064a \u0627\u0644\u0646\u0647\u0627\u064a\u0629\u060c \u0639\u0646\u062f\u0645\u0627 \u0646\u0639\u062a\u0646\u064a \u0628\u0623\u0646\u0641\u0633\u0646\u0627 \u0648\u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0646\u0627 \u0647\u0648 \u0639\u0646\u062f\u0645\u0627 \u0646\u0643\u0648\u0646 \u0623\u0643\u062b\u0631 \u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u0638\u0647\u0648\u0631 \u0644\u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0648\u0627\u0644\u0645\u0633\u0624\u0648\u0644\u064a\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649 \u0641\u064a \u062d\u064a\u0627\u062a\u0646\u0627.<\/p>

“\u0627\u0644\u0631\u0639\u0627\u064a\u0629 \u0627\u0644\u0630\u0627\u062a\u064a\u0629 \u0644\u064a\u0633\u062a \u0623\u0646\u0627\u0646\u064a\u0629”<\/strong>.<\/p>

\u0647\u0644 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0628\u0639\u0636 \u0627\u0644\u0625\u0644\u0647\u0627\u0645 \u0644\u0644\u0631\u0639\u0627\u064a\u0629 \u0627\u0644\u0630\u0627\u062a\u064a\u0629\u061f<\/p>

\u0644\u0642\u062f \u062c\u0645\u0639\u0646\u0627 \u0642\u0627\u0626\u0645\u0629 \u0645\u0646 \u0646\u0635\u0627\u0626\u062d \u0627\u0644\u0631\u0639\u0627\u064a\u0629 \u0627\u0644\u0630\u0627\u062a\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0647\u062f\u0641 \u0625\u0644\u0649 \u0625\u0644\u0647\u0627\u0645 \u0635\u062d\u062a\u0643 \u0648\u0639\u0627\u0641\u064a\u062a\u0643 \u0641\u064a \u0623\u064a \u0648\u0642\u062a – \u0645\u0639 \u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u062a\u0648\u062a\u0631 \u0623\u0642\u0644 \u0648\u0623\u0643\u062b\u0631 \u0645\u0631\u0648\u0646\u0629.<\/p>

1. \u0625\u0639\u0637\u0627\u0621 \u0627\u0644\u0623\u0648\u0644\u0648\u064a\u0629 \u0644\u0644\u0646\u0648\u0645 – \u064a\u0639\u062a\u0645\u062f \u0645\u0632\u0627\u062c\u0643 \u0648\u062c\u0647\u0627\u0632\u0643 \u0627\u0644\u0645\u0646\u0627\u0639\u064a \u0639\u0644\u064a\u0647<\/strong><\/p>

\"\"\/<\/figure>

2. \u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0634\u062e\u0635\u064a\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643<\/h2>
\"\"\/<\/figure>

3. \u0627\u0644\u0639\u0645\u0644. \u0647\u0630\u0627 \u0647\u0648. \u062e\u0627\u0631\u062c.<\/strong><\/h2>

\u00a0\u062a\u0645\u0631\u064a\u0646\u00a0<\/strong>\u0627\u0644\u0627\u0635\u062f\u0627\u0631\u0627\u062a\u00a0\u0627\u0644\u0627\u0646\u062f\u0648\u0631\u0641\u064a\u0646\u00a0<\/strong>(\u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062c\u0639\u0644\u0643 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0631\u0636\u0627!) \u060c \u062a\u0634\u062d\u0630 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u060c \u0648\u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645. \u0643\u0645\u0627 \u0623\u0646 \u0627\u0644\u0628\u0642\u0627\u0621 \u0646\u0634\u0637\u0627 \u0628\u062f\u0646\u064a\u0627 \u064a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0645\u0632\u0627\u062c \u060c \u0648\u064a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0637\u0627\u0642\u0629 \u060c \u0648\u064a\u062d\u0633\u0646 \u0627\u0644\u062d\u0627\u0644\u0629 \u0627\u0644\u0645\u0632\u0627\u062c\u064a\u0629 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645. \u062a\u062d\u062f\u062b \u0639\u0646 \u0644\u0643\u0645\u0629 \u0648\u0627\u062d\u062f\u0629 \u0623\u0648 \u0627\u062b\u0646\u062a\u064a\u0646 \u0636\u062f \u0631\u0643\u0648\u062f \u0645\u0646\u062a\u0635\u0641 \u0628\u0639\u062f \u0627\u0644\u0638\u0647\u0631!<\/p>

\"\"\/<\/figure>

4. \u0627\u062e\u062a\u0628\u0631 \u062a\u0645\u0631\u064a\u0646\u0627 \u0644\u0645 \u062a\u0642\u0645 \u0628\u0647 \u0645\u0646 \u0642\u0628\u0644<\/strong><\/h2>
\"\"\/<\/figure>

5. \u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0647\u0627\u0628\u0637 \u0645\u062b\u0644\u0643 \u064a\u0639\u0646\u064a \u0630\u0644\u0643<\/strong><\/h2>
\"\"\/<\/figure>

6. \u062a\u062e\u0637\u064a \u060c \u0648\u0627\u0644\u0642\u0641\u0632 \u060c \u0648\u0627\u0644\u0642\u0641\u0632 \u060c \u0648\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0633\u062e\u064a\u0641\u0629<\/h2>

\u0641\u064a \u0627\u0644\u0623\u0633\u0627\u0633 \u060c \u0625\u0630\u0627 \u0643\u0627\u0646 \u064a\u062c\u0639\u0644\u0643 \u062a\u0634\u0639\u0631 \u0648\u0643\u0623\u0646\u0643 \u0637\u0641\u0644 \u0648\u0633\u062e\u064a\u0641 \u0628\u0639\u0636 \u0627\u0644\u0634\u064a\u0621 \u060c \u0641\u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0639\u0632\u0632\u0627 \u0644\u0644\u0645\u0632\u0627\u062c. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0628\u0628 \u0627\u0644\u0644\u0639\u0628 \u0628\u0623\u064a \u0634\u0643\u0644 \u0645\u0646 \u0627\u0644\u0623\u0634\u0643\u0627\u0644 \u0633\u0644\u0633\u0644\u0629 \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0643\u064a\u0645\u064a\u0627\u0626\u064a\u0629 \u0627\u0644\u0639\u0635\u0628\u064a\u0629 \u0627\u0644\u0625\u064a\u062c\u0627\u0628\u064a\u0629 \u060c \u0645\u062b\u0644\u00a0\u0627\u0644\u0633\u064a\u0631\u0648\u062a\u0648\u0646\u064a\u0646<\/strong>,\u00a0\u0627\u0644\u0627\u0648\u0643\u0633\u064a\u062a\u0648\u0633\u064a\u0646<\/strong>\u0648\u00a0\u062f\u0648\u0628\u0627\u0645\u064a\u0646<\/strong>. \u062d\u062a\u0649 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u0642\u0637 \u0645\u0646 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0637\u0641\u0648\u0644\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0628\u0628 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0643\u064a\u0645\u064a\u0627\u0626\u064a\u0629 \u0627\u0644\u062c\u064a\u062f\u0629 \u060c \u062e\u0627\u0635\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062a\u0648\u062a\u0631.<\/p>

7. \u062e\u0630 \u062d\u0645\u0627\u0645 \u063a\u0627\u0628\u0629<\/h2>
\"\"\/<\/figure>

\u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0627\u0628\u0627\u0646\u064a\u0629 \u0644\u00a0shinrin-yoku<\/em>\u060c \u0623\u0648 “\u0627\u0644\u0627\u0633\u062a\u062d\u0645\u0627\u0645 \u0641\u064a \u0627\u0644\u063a\u0627\u0628\u0629” \u060c \u064a\u0639\u0646\u064a \u0628\u0628\u0633\u0627\u0637\u0629 \u0627\u0644\u0645\u0634\u064a \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0628\u0647\u0627 \u0623\u0634\u062c\u0627\u0631 \u0648\u0627\u0633\u062a\u0646\u0634\u0627\u0642 \u0627\u0644\u0647\u0648\u0627\u0621 \u0628\u0639\u0645\u0642. \u062a\u0637\u0644\u0642 \u0627\u0644\u0623\u0634\u062c\u0627\u0631 \u0628\u0639\u0636 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0643\u064a\u0645\u064a\u0627\u0626\u064a\u0629 \u060c \u0645\u062b\u0644 \u0627\u0644\u062a\u0631\u0628\u064a\u0646 \u060c \u0627\u0644\u062a\u064a \u0627\u0631\u062a\u0628\u0637\u062a \u0628\u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a \u0627\u0644\u0633\u0645\u0628\u062a\u0627\u0648\u064a \u060c \u0648\u0627\u0644\u0630\u064a \u064a\u0631\u0633\u0644 \u062c\u0633\u0645\u0643 \u0625\u0644\u0649 \u0648\u0636\u0639 “\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621” \u0644\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631. \u0647\u0630\u0647 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0642\u0648\u064a\u0629 \u0644\u062f\u0631\u062c\u0629 \u0623\u0646 \u0627\u0644\u0627\u0633\u062a\u062d\u0645\u0627\u0645 \u0641\u064a \u0627\u0644\u063a\u0627\u0628\u0627\u062a \u0642\u062f \u062b\u0628\u062a \u0623\u0646\u0647 \u064a\u0642\u0644\u0644 \u0645\u0646 \u062a\u062f\u0627\u0628\u064a\u0631 \u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628.<\/p>

8. \u0627\u0644\u0639\u0628 \u0644\u0639\u0628\u0629<\/strong><\/h2>
\"\"\/<\/figure>

9. \u062a\u062c\u0646\u0628 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0627\u0644\u0637\u0627\u0626\u0634\u0629. \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0628\u0634\u0643\u0644 \u062d\u062f\u0633\u064a \u0628\u062f\u0644\u0627 \u0645\u0646 \u0630\u0644\u0643<\/strong><\/h2>
\"\"\/<\/figure>

10. \u0627\u0633\u062a\u0628\u062f\u0644 \u0642\u0647\u0648\u0629 \u0648\u0627\u062d\u062f\u0629 \u0628\u0642\u0647\u0648\u0629 \u0645\u0646\u0632\u0648\u0639\u0629 \u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646<\/h2>
\"\"\/<\/figure>

\u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u0647\u0648 \u0648\u0627\u062d\u062f \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u062a\u064a \u062a\u0645 \u0628\u062d\u062b\u0647\u0627 \u060c \u0645\u0639 \u0623\u0643\u062b\u0631 \u0645\u0646 10000 \u062f\u0631\u0627\u0633\u0629 \u062d\u062a\u0649 \u0627\u0644\u0622\u0646 \u060c \u0648\u0641\u0642\u0627 \u0644\u00a0review published in November 2017 in\u00a0Food and Chemical Toxicology<\/em><\/a>. \u0644\u064a\u0633 \u0645\u0646 \u0627\u0644\u0645\u0633\u062a\u063a\u0631\u0628 \u0623\u0646 \u064a\u0624\u062f\u064a \u0630\u0644\u0643 \u0625\u0644\u0649 \u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u0633\u0639\u0629 \u0645\u0646 \u0627\u0644\u0627\u0633\u062a\u0646\u062a\u0627\u062c\u0627\u062a \u060c \u0648\u0644\u0643\u0646 \u0623\u062d\u062f \u0627\u0644\u0627\u0633\u062a\u0646\u062a\u0627\u062c\u0627\u062a \u0627\u0644\u0645\u062a\u0633\u0642\u0629 \u0625\u0644\u0649 \u062d\u062f \u0645\u0627 \u0647\u0648 \u0623\u0646 \u0648\u062c\u0648\u062f \u0627\u0644\u0643\u062b\u064a\u0631 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u0623\u062b\u064a\u0631\u0627\u062a \u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u0645\u062b\u0627\u0644\u064a\u0629 \u060c \u0643\u0645\u0627 \u062e\u0644\u0635 \u0627\u0644\u0628\u0627\u062d\u062b\u0648\u0646. \u0648\u0623\u0634\u0627\u0631\u0648\u0627 \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0643\u062b\u0631 \u0645\u0646 400 \u0645\u0644\u0644\u064a\u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u064a\u0648\u0645\u064a\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a \u0627\u0644\u0645\u0631\u0643\u0632\u064a\u060c\u00a0\u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a\u00a0<\/strong>\u0627\u0644\u0646\u0638\u0627\u0645 \u060c \u0648\u0646\u0648\u0639\u064a\u0629 \u0627\u0644\u0646\u0648\u0645. \u062a\u062d\u0642\u0642 \u0645\u0646 \u0627\u0633\u062a\u0647\u0644\u0627\u0643\u0643 \u0645\u0639\u00a0this chart<\/a>\u00a0\u0645\u0646 \u0645\u0631\u0643\u0632 \u0627\u0644\u0639\u0644\u0648\u0645 \u0641\u064a \u0627\u0644\u0645\u0635\u0644\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629 (\u0648\u062a\u0630\u0643\u0631 \u0623\u0646\u0647 \u0644\u064a\u0633 \u0643\u0644 \u0641\u0646\u062c\u0627\u0646 \u0642\u0647\u0648\u0629 \u0645\u0643\u0627\u0641\u0626\u0627 \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0628\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u061b \u064a\u0639\u062a\u0645\u062f \u0630\u0644\u0643 \u0639\u0644\u0649 \u062a\u062d\u0645\u064a\u0635 \u0627\u0644\u0642\u0647\u0648\u0629 \u0648\u0645\u062f\u0649 \u0642\u0648\u0629 \u062a\u062e\u0645\u064a\u0631\u0647\u0627). \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0642\u0644\u0642 \u0648\u0627\u0644\u062a\u0648\u062a\u0631. \u0644\u0630\u0627 \u0627\u0633\u062a\u0645\u062a\u0639 \u0628\u0645\u0634\u0627\u0631\u0643\u062a\u0643 \u060c \u0644\u0643\u0646 \u062d\u0627\u0648\u0644 \u0627\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u0645\u0628\u0644\u063a \u0627\u0644\u064a\u0648\u0645\u064a.<\/p>

11. \u0627\u0633\u062a\u0645\u062a\u0639 \u0628\u0642\u0648\u0629 \u0627\u0644\u0634\u0641\u0627\u0621 \u0645\u0646 \u0627\u0644\u062e\u0628\u0632<\/strong><\/h2>

“\u062a\u0623\u062a\u064a \u0627\u0644\u0631\u0639\u0627\u064a\u0629 \u0627\u0644\u0630\u0627\u062a\u064a\u0629 \u0645\u0639 \u0641\u0643\u0631\u0629 \u062a\u063a\u0630\u064a\u0629 \u0646\u0641\u0633\u0643 \u060c \u0639\u0644\u0649 \u0643\u0644 \u0627\u0644\u0645\u0633\u062a\u0648\u064a\u0627\u062a. \u0648\u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0634\u064a\u0621 \u0625\u0628\u062f\u0627\u0639\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0639\u0632\u0632 \u0647\u0630\u0627 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0631\u0641\u0627\u0647\u064a\u0629\u00bb\u060c<\/p>

12. \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0639\u0646\u062f\u0645\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0637\u0627\u0642\u0629<\/strong><\/h2>
\"\"\/<\/figure>

13. \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u0643\u0633\u0631 \u0627\u0644\u062a\u0648\u062a\u0631 \u0641\u064a \u0645\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u064a\u062f<\/strong><\/h2>
\"\"\/<\/figure>

14. \u0627\u062a\u0631\u0643 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0633\u0628\u0628\u0629 \u0644\u0644\u062a\u0648\u062a\u0631 \u0641\u064a \u0623\u0645\u0627\u0643\u0646 \u063a\u064a\u0631 \u0645\u0644\u0627\u0626\u0645\u0629<\/strong><\/h2>

\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646\u0643 \u0642\u062f \u062a\u0645\u064a\u0644 \u0625\u0644\u0649 \u0627\u0644\u0627\u0646\u063a\u0645\u0627\u0633 \u0641\u064a \u0627\u0644\u062d\u0644\u0648\u064a\u0627\u062a \u0623\u0648 \u0627\u0644\u0643\u0648\u0643\u062a\u064a\u0644 \u0627\u0644\u0645\u0641\u0636\u0644 \u0644\u062f\u064a\u0643 \u060c \u0641\u0627\u0639\u0644\u0645 \u0623\u0646 \u0647\u0630\u0627 \u0642\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0646\u062a\u0627\u0626\u062c \u0639\u0643\u0633\u064a\u0629.\u00a0\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u062a\u0641\u0627\u0642\u0645 \u0623\u0648 \u062a\u0639\u0628\u062b \u0628\u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0628\u0637\u0631\u064a\u0642\u0629 \u0623\u0642\u0644 \u0645\u0646 \u0644\u0630\u064a\u0630\u0629 \u062a\u0634\u0645\u0644 \u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u0648\u0627\u0644\u0643\u062d\u0648\u0644 \u0648\u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0627\u0644\u0645\u0643\u0631\u0631\u0629. \u0644\u0633\u062a \u0645\u0636\u0637\u0631\u0627 \u0625\u0644\u0649 \u0642\u0637\u0639\u0647\u0627 \u062a\u0645\u0627\u0645\u0627 \u060c \u0648\u0644\u0643\u0646 \u0642\u0644\u0644 \u0645\u0646 \u062a\u0646\u0627\u0648\u0644\u0643 \u0648\u0627\u0633\u062a\u0645\u062a\u0639 \u0628\u0647\u0627 \u0628\u0627\u0639\u062a\u062f\u0627\u0644.<\/p>

15. \u0623\u0636\u0641 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0625\u0644\u0649 \u064a\u0648\u0645\u0643<\/strong><\/h2>

\u064a\u0639\u062f \u062f\u0645\u062c \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u0637\u0627\u0632\u062c\u0629 \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u064a\u0648\u0645\u064a \u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0629 \u0637\u0648\u064a\u0644\u0629 \u0627\u0644\u0623\u062c\u0644 \u062a\u062f\u0639\u0645 \u0635\u062d\u062a\u0643 \u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u060c \u0648\u0641\u0642\u0627 \u0644 cross-sectional survey published in April 2018 in the journal Frontiers in Psychology<\/em><\/a>. \u064a\u0648\u0641\u0631 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u0644\u064a\u0621 \u0628\u0627\u0644\u0645\u0646\u062a\u062c\u0627\u062a \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u0645\u064a \u0645\u0646 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u062a\u0623\u0643\u0633\u062f\u064a \u0648\u062a\u0645\u0646\u0639 \u0628\u0643\u062a\u064a\u0631\u064a\u0627 \u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u0645\u0646 \u0623\u0646 \u062a\u0635\u0628\u062d \u063a\u064a\u0631 \u0635\u062d\u064a\u0629 \u060c \u0648\u0643\u0644\u0627\u0647\u0645\u0627 \u0645\u0631\u062a\u0628\u0637 \u0628\u062d\u0627\u0644\u0627\u062a \u0645\u062b\u0644 \u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628.<\/p>

\u0628\u0639\u0636 \u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u0631\u0627\u0626\u0639\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u062a\u0634\u0645\u0644 \u0627\u0644\u0645\u0648\u0632 \u0648\u0627\u0644\u062a\u0641\u0627\u062d \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u0648\u0631\u0642\u064a\u0629 \u0627\u0644\u062f\u0627\u0643\u0646\u0629 \u0648\u0627\u0644\u062d\u0645\u0636\u064a\u0627\u062a \u0648\u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0637\u0627\u0632\u062c \u060c \u0648\u0641\u0642\u0627 \u0644\u0628\u062d\u062b 2018.<\/p>

1<\/strong>6. \u062a\u0637\u0648\u064a\u0631 \u0642\u0627\u0626\u0645\u0629 “\u0644\u0627 \u062a\u0641\u0639\u0644”<\/h2>
\"\"\/<\/figure>

“\u0647\u0630\u0647 \u0627\u0644\u0642\u0627\u0626\u0645\u0629 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u0641\u0643\u0643. \u0642\u062f \u0644\u0627 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0643\u0645\u0627\u0644 \u0641\u064a \u0627\u0644\u0645\u0631\u0629 \u0627\u0644\u0623\u0648\u0644\u0649 \u060c \u0648\u0644\u0643\u0646 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0641\u064a \u0625\u062c\u0631\u0627\u0621 \u0627\u0644\u062a\u0639\u062f\u064a\u0644\u0627\u062a \u062d\u062a\u0649 \u062a\u0641\u0639\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0627\u0644\u062a\u064a \u062a\u062d\u0641\u0632\u0643 \u060c “<\/p>

17. \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062d\u062f\u064a\u062b \u0627\u0644\u0630\u0627\u062a\u064a \u0627\u0644\u0625\u064a\u062c\u0627\u0628\u064a<\/h2>

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

\u0642\u062f\u0631 \u0627\u0644\u0645\u0647\u0627\u0645 \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u0627\u0644\u062a\u064a \u062a\u0642\u0648\u0645 \u0628\u0647\u0627 \u062e\u0644\u0627\u0644 \u0627\u0644\u064a\u0648\u0645 \u0648\u062a\u0630\u0643\u0631 \u0623\u0646 \u062a\u0642\u0648\u0644 \u0644\u0646\u0641\u0633\u0643 “\u0639\u0645\u0644 \u062c\u064a\u062f” – \u0633\u0648\u0627\u0621 \u0643\u0627\u0646\u062a \u0645\u0647\u0645\u0629 \u0639\u0645\u0644 \u060c \u0623\u0648 \u062a\u062e\u0635\u064a\u0635 \u0648\u0642\u062a \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u060c \u0623\u0648 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u0628\u0631\u0643 \u0639\u0646\u062f \u062a\u0623\u062f\u064a\u0628 \u0637\u0641\u0644\u0643.\u00a0<\/p>

\u0627\u062d\u062a\u0641\u0644 \u0628\u0646\u062c\u0627\u062d\u0627\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062d\u062f\u064a\u062b \u0627\u0644\u0625\u064a\u062c\u0627\u0628\u064a \u0639\u0646 \u0627\u0644\u0646\u0641\u0633. \u0642\u062f \u064a\u0628\u062f\u0648 \u0627\u0644\u0623\u0645\u0631 \u063a\u0631\u064a\u0628\u0627 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u060c \u0644\u0643\u0646 \u0639\u0642\u0644\u0643 \u0633\u0648\u0641 \u064a\u0645\u062a\u0635 \u0647\u0630\u0627 \u0627\u0644\u062e\u064a\u0631 \u0641\u064a \u0627\u0644\u0631\u0639\u0627\u064a\u0629 \u0627\u0644\u0630\u0627\u062a\u064a\u0629 \u060c \u0648\u062a\u0634\u064a\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0625\u0644\u0649 \u0623\u0646\u0647 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u062a\u062d\u0648\u064a\u0644 \u0623\u0641\u0643\u0627\u0631\u0643 \u0648\u0645\u0634\u0627\u0639\u0631\u0643 \u0641\u064a \u0627\u062a\u062c\u0627\u0647 \u0623\u0643\u062b\u0631 \u0633\u0639\u0627\u062f\u0629 (\u0648\u0641\u0642\u0627 \u0644\u00a0paper on the topic published in 2014 in the\u00a0Journal of Personality and Social Psychology<\/em><\/a>).<\/p>

18. \u062e\u0630 \u0628\u0636\u0639 \u062f\u0642\u0627\u0626\u0642 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u062d\u062c\u0627\u0628 \u0627\u0644\u062d\u0627\u062c\u0632<\/strong><\/h2>

\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0644\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0647\u0627\u062f\u0626 \u0648\u0627\u0644\u0645\u062f\u0631\u0648\u0633 \u0622\u062b\u0627\u0631 \u0641\u0648\u0631\u064a\u0629 \u0639\u0644\u0649 \u062d\u0627\u0644\u062a\u0643 \u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0648\u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u060c \u0633\u0648\u0627\u0621 \u0643\u0627\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u064a\u0623\u062a\u064a \u0645\u0646 \u062f\u0648\u0631\u0629 \u0627\u0644\u0623\u062e\u0628\u0627\u0631 \u0627\u0644\u062a\u064a \u0644\u0627 \u0647\u0648\u0627\u062f\u0629 \u0641\u064a\u0647\u0627 \u0623\u0648 \u0632\u0645\u0644\u0627\u0626\u0643 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0627\u0644\u062d\u0627\u0636\u0631\u064a\u0646 \u062f\u0627\u0626\u0645\u0627. \u0642\u0645 \u0628\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0646\u0641\u0633 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0644\u0628\u062f\u0621 \u0623\u0648 \u0625\u0646\u0647\u0627\u0621 \u064a\u0648\u0645\u0643 \u0628\u0637\u0631\u064a\u0642\u0629 \u0625\u064a\u062c\u0627\u0628\u064a\u0629 \u060c \u0623\u0648 \u062c\u0631\u0628\u0647 \u0641\u064a \u0644\u062d\u0638\u0629 \u062a\u062d\u062a\u0627\u062c \u0641\u064a\u0647\u0627 \u0625\u0644\u0649 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0632\u0646.<\/p>

19. \u062c\u0631\u0628 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0628\u062f\u064a\u0644 \u0644\u0644\u0623\u0646\u0641<\/h2>

Deep breathing is very useful for slowing down the nervous system<\/em><\/strong>.<\/p>

\u0625\u0630\u0627 \u0627\u0633\u062a\u0645\u0631\u062a \u0627\u0644\u0623\u0641\u0643\u0627\u0631 \u0627\u0644\u0642\u0644\u0642\u0629 \u0641\u064a \u0627\u0644\u0638\u0647\u0648\u0631 \u060c \u0641\u062c\u0631\u0628 \u0647\u0630\u0647 \u0627\u0644\u0625\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0629 \u0627\u0644\u0628\u062f\u064a\u0644\u0629. \u0623\u0648\u0644\u0627 \u060c \u0627\u0644\u0632\u0641\u064a\u0631 \u062a\u0645\u0627\u0645\u0627 \u060c \u062b\u0645 \u064a\u0633\u062a\u0646\u0634\u0642 \u0628\u0639\u0645\u0642. \u0641\u064a \u0627\u0644\u0632\u0641\u064a\u0631 \u0627\u0644\u062a\u0627\u0644\u064a \u060c \u0636\u0639 \u0625\u0635\u0628\u0639 \u0627\u0644\u0633\u0628\u0627\u0628\u0629 \u0628\u0631\u0641\u0642 \u0639\u0644\u0649 \u0641\u062a\u062d\u0629 \u0627\u0644\u0623\u0646\u0641 \u0627\u0644\u064a\u0645\u0646\u0649 \u0644\u0625\u063a\u0644\u0627\u0642\u0647. \u0627\u0633\u062a\u0646\u0634\u0642 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0641\u062a\u062d\u0629 \u0627\u0644\u0623\u0646\u0641 \u0627\u0644\u064a\u0633\u0631\u0649 \u0641\u0642\u0637. \u062b\u0645 \u062d\u0631\u0643 \u0625\u0635\u0628\u0639 \u0627\u0644\u0633\u0628\u0627\u0628\u0629 \u0625\u0644\u0649 \u0641\u062a\u062d\u0629 \u0627\u0644\u0623\u0646\u0641 \u0627\u0644\u064a\u0633\u0631\u0649 \u0644\u0625\u063a\u0644\u0627\u0642 \u0630\u0644\u0643 \u0648\u0627\u0644\u0632\u0641\u064a\u0631 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0641\u062a\u062d\u0629 \u0627\u0644\u0623\u0646\u0641 \u0627\u0644\u064a\u0645\u0646\u0649 \u0627\u0644\u0645\u0641\u062a\u0648\u062d\u0629 \u0641\u0642\u0637. \u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u062c\u0648\u0627\u0646\u0628 \u0648\u0643\u0631\u0631 \u0644\u0645\u062f\u0629 15 \u062c\u0648\u0644\u0629.<\/p>

\"\"\/<\/figure>

20. \u0627\u0645\u0646\u062d \u0646\u0641\u0633\u0643 \u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u062a\u0623\u0645\u0644<\/strong><\/h2>
\"\"\/<\/figure>

\u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0623\u064a \u0645\u0639\u062f\u0627\u062a \u062e\u0627\u0635\u0629 \u0623\u0648 \u0645\u0633\u0627\u062d\u0629 \u0644\u0647\u0630\u0627 \u0627\u0644\u062c\u0647\u0627\u0632. \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u0641\u064a \u0623\u064a \u0648\u0642\u062a \u0648\u0641\u064a \u0623\u064a \u0645\u0643\u0627\u0646. \u0628\u0628\u0633\u0627\u0637\u0629 \u060c \u0627\u0644\u062a\u0623\u0645\u0644 \u0647\u0648 \u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0628\u0639\u0645\u0642 \u0623\u0648 \u062a\u0631\u0643\u064a\u0632 \u0639\u0642\u0644\u0643 \u0644\u0641\u062a\u0631\u0629 \u0632\u0645\u0646\u064a\u0629 \u0645\u062d\u062f\u062f\u0629. \u0627\u0644\u0641\u0627\u0626\u062f\u0629:\u00a0\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0623\u0645\u0644 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631<\/strong>\u060c \u0648\u062a\u062e\u0641\u064a\u0641 \u0623\u0639\u0631\u0627\u0636 \u0627\u0643\u062a\u0626\u0627\u0628\u00a0<\/strong>\u0648 \u0642\u0644\u0642<\/strong>\u0648 \u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0627\u0644\u0633\u0644\u0628\u064a<\/strong>. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0628\u062d\u062b \u0639\u0646 \u0623\u062f\u0627\u0629 \u0623\u062e\u0631\u0649 \u0644\u0625\u0636\u0627\u0641\u062a\u0647\u0627 \u0625\u0644\u0649 \u062a\u0631\u0633\u0627\u0646\u062a\u0643 \u0644\u0645\u0643\u0627\u0641\u062d\u0629 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u060c \u0641\u0641\u0643\u0631 \u0641\u064a \u0630\u0644\u0643.<\/p>

21. \u062d\u0627\u0648\u0644 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0645\u0639 \u0627\u0644\u0645\u0648\u0633\u064a\u0642\u0649<\/strong><\/h2>
\"\"\/<\/figure>

22. \u0627\u0633\u062a\u0631\u062e \u0645\u0639 \u0643\u062a\u0627\u0628 \u0645\u0633\u0645\u0648\u0639<\/h2>

Audiobooks can transport you somewhere else just like paper books can \u2014 and they may have additional benefits, too. Turning on an audiobook, then laying down and closing your eyes to listen. \u201cIf you have racing thoughts, sometimes your inner monologue needs something else to latch onto for a while”. You may even find it easier to focus on the story because you don\u2019t have to keep your eyes open.\u00a0<\/p>

23. \u062e\u0630 \u064a\u0648\u0645 \u0639\u0637\u0644\u0629<\/h2>
\"\"\/<\/figure>

24. \u0627\u0644\u0648\u0642\u0648\u0641 \u0648\u062a\u0645\u062a\u062f<\/strong><\/h2>

\u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u0623\u062d\u064a\u0627\u0646 \u060c \u0643\u0644 \u0645\u0627 \u062a\u062d\u062a\u0627\u062c\u0647 \u0647\u0648 \u0641\u0642\u0637 \u062a\u063a\u064a\u064a\u0631 \u0648\u0636\u0639 \u062c\u0633\u0645\u0643 \u0644\u0645\u062f\u0629 15 \u0625\u0644\u0649 30 \u062b\u0627\u0646\u064a\u0629 \u0644\u0625\u0639\u0627\u062f\u0629 \u062a\u0634\u063a\u064a\u0644 \u0646\u0641\u0633\u0643.<\/p>

\u0639\u0646\u062f\u0645\u0627 \u062a\u0642\u0648\u0645 \u0628\u062a\u062d\u0648\u0644 \u0648\u0627\u0639 \u0648\u062c\u0633\u062f\u064a \u060c \u0645\u062b\u0644 \u0627\u0644\u0648\u0642\u0648\u0641 \u0648\u00a0\u062a\u0645\u062a\u062f<\/strong>\u060c \u064a\u062a\u0639\u0631\u0641 \u0639\u0642\u0644\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u063a\u064a\u064a\u0631 \u0648\u064a\u0633\u062a\u062c\u064a\u0628 \u0628\u0637\u0631\u064a\u0642\u0629 \u0645\u0641\u064a\u062f\u0629. \u0627\u0639\u062a\u0628\u0631\u0647\u0627 \u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0635\u063a\u064a\u0631\u0629 \u0644\u0644\u0639\u0642\u0644 \u0648\u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u062d\u062f \u0633\u0648\u0627\u0621. \u062d\u0627\u0648\u0644 \u0627\u0644\u0648\u0642\u0648\u0641 \u0648\u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0639\u0627\u0644\u064a\u0627 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643 \u060c \u0623\u0648 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0644\u0644\u0645\u0633 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u060c \u0623\u0648 \u0627\u0644\u062c\u0644\u0648\u0633 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0644\u062a\u0645\u062a\u062f \u0641\u062a\u062d\u0629 \u0627\u0644\u0648\u0631\u0643.<\/p>

25. \u062a\u062c\u0646\u0628 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0623\u062e\u0628\u0627\u0631 \u062f\u0648\u0646 \u062a\u0648\u0642\u0641<\/strong><\/h2>

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26. \u062c\u0646\u064a \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u0644\u0636\u062d\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0645\u0634\u0627\u0647\u062f\u0629 \u0645\u0642\u0627\u0637\u0639 \u0641\u064a\u062f\u064a\u0648 YouTube \u0627\u0644\u0645\u0636\u062d\u0643\u0629<\/strong><\/h2>

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\"\"\/<\/figure>

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\"\"\/<\/figure>

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\"\"\/<\/figure>

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<\/p> ","protected":false},"excerpt":{"rendered":"

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[…]<\/p>\n","protected":false},"author":2,"featured_media":17361,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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