![\"\"](\"https:\/\/i0.wp.com\/freakoffitness.com\/wp-content\/uploads\/2020\/07\/9432-scaled.jpg?ssl=1\")
<\/figure>\n\u062e\u0635\u0635 \u0645\u0627 \u0644\u0627 \u064a\u0632\u064a\u062f \u0639\u0646 \u062b\u0645\u0627\u0646\u064a \u0633\u0627\u0639\u0627\u062a \u0644\u0644\u0646\u0648\u0645. \u0627\u0644\u0645\u0628\u0644\u063a \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647 \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0644\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u0627\u0644\u0623\u0635\u062d\u0627\u0621 \u0647\u0648 \u0633\u0628\u0639 \u0633\u0627\u0639\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644. \u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0627\u0633 \u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0623\u0643\u062b\u0631 \u0645\u0646 \u062b\u0645\u0627\u0646\u064a \u0633\u0627\u0639\u0627\u062a \u0641\u064a \u0627\u0644\u0633\u0631\u064a\u0631 \u0644\u062a\u062d\u0642\u064a\u0642 \u0647\u0630\u0627 \u0627\u0644\u0647\u062f\u0641.<\/p>\n
\u0627\u0630\u0647\u0628 \u0625\u0644\u0649 \u0627\u0644\u0641\u0631\u0627\u0634 \u0648\u0627\u0650\u0646\u0652\u0636\u0650\u0636 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a \u0643\u0644 \u064a\u0648\u0645. \u062d\u0627\u0648\u0644 \u0623\u0646 \u062a\u062d\u062f \u0645\u0646 \u0627\u0644\u0641\u0631\u0642 \u0641\u064a \u062c\u062f\u0648\u0644 \u0646\u0648\u0645\u0643 \u0641\u064a \u0644\u064a\u0627\u0644\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0648\u0639\u0637\u0644\u0627\u062a \u0646\u0647\u0627\u064a\u0629 \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0625\u0644\u0649 \u0645\u0627 \u0644\u0627 \u064a\u0632\u064a\u062f \u0639\u0646 \u0633\u0627\u0639\u0629 \u0648\u0627\u062d\u062f\u0629. \u0627\u0644\u0627\u062a\u0633\u0627\u0642 \u064a\u0639\u0632\u0632 \u062f\u0648\u0631\u0629 \u0627\u0644\u0646\u0648\u0645 \u0648\u0627\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638 \u0641\u064a \u062c\u0633\u0645\u0643.<\/p>\n
\u0625\u0630\u0627 \u0643\u0646\u062a \u0644\u0627 \u062a\u063a\u0641\u0648 \u0641\u064a \u063a\u0636\u0648\u0646 \u062d\u0648\u0627\u0644\u064a 20 \u062f\u0642\u064a\u0642\u0629\u060c \u0648\u062a\u0631\u0643 \u063a\u0631\u0641\u0629 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0648\u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0634\u064a\u0621 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621. \u0642\u0631\u0627\u0621\u0629 \u0623\u0648 \u0627\u0644\u0627\u0633\u062a\u0645\u0627\u0639 \u0625\u0644\u0649 \u0627\u0644\u0645\u0648\u0633\u064a\u0642\u0649 \u0645\u0647\u062f\u0626\u0627. \u0639\u062f \u0625\u0644\u0649 \u0627\u0644\u0633\u0631\u064a\u0631 \u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0645\u062a\u0639\u0628\u0627\u064b \u0643\u0631\u0631 \u062d\u0633\u0628 \u0627\u0644\u062d\u0627\u062c\u0629.<\/p>\n
2. \u0627\u0646\u062a\u0628\u0647 \u0625\u0644\u0649 \u0645\u0627 \u062a\u0623\u0643\u0644\u0647 \u0648\u062a\u0634\u0631\u0628\u0647<\/h3>\n![\"\"](\"https:\/\/www.thevitalbeat.ca\/media\/images\/Canadas_food_guide_plate_gSEwRqO.width-1000.png\")
<\/figure>\n\u0644\u0627 \u062a\u0630\u0647\u0628 \u0625\u0644\u0649 \u0627\u0644\u0641\u0631\u0627\u0634 \u062c\u0627\u0626\u0639\u0629 \u0623\u0648 \u0645\u062d\u0634\u0648\u0629. \u0639\u0644\u0649 \u0648\u062c\u0647 \u0627\u0644\u062e\u0635\u0648\u0635\u060c \u062a\u062c\u0646\u0628 \u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u062b\u0642\u064a\u0644\u0629 \u0623\u0648 \u0627\u0644\u0643\u0628\u064a\u0631\u0629 \u0641\u064a \u063a\u0636\u0648\u0646 \u0628\u0636\u0639 \u0633\u0627\u0639\u0627\u062a \u0645\u0646 \u0648\u0642\u062a \u0627\u0644\u0646\u0648\u0645. \u0642\u062f \u064a\u062c\u0639\u0644\u0643 \u0639\u062f\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0641\u064a \u0648\u0636\u0639\u0643.<\/p>\n
\u0627\u0644\u0646\u064a\u0643\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u0648\u0627\u0644\u0643\u062d\u0648\u0644 \u062a\u0633\u062a\u062d\u0642 \u0627\u0644\u062d\u0630\u0631 \u0623\u064a\u0636\u0627. \u0627\u0644\u0622\u062b\u0627\u0631 \u0627\u0644\u0645\u062d\u0641\u0632\u0629 \u0644\u0644\u0646\u064a\u0643\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u064a\u0633\u062a\u063a\u0631\u0642 \u0633\u0627\u0639\u0627\u062a \u0644\u062a\u0632\u0648\u0644 \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0639\u064a\u062b \u0641\u0633\u0627\u062f\u0627 \u0641\u064a \u0646\u0648\u0639\u064a\u0629 \u0627\u0644\u0646\u0648\u0645. \u0648\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0627\u0644\u0643\u062d\u0648\u0644 \u0642\u062f \u064a\u062c\u0639\u0644\u0643 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0646\u0639\u0627\u0633\u060c \u0625\u0644\u0627 \u0623\u0646\u0647 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0639\u0637\u0644 \u0627\u0644\u0646\u0648\u0645 \u0641\u064a \u0648\u0642\u062a \u0644\u0627\u062d\u0642 \u0645\u0646 \u0627\u0644\u0644\u064a\u0644.<\/p>\n
3. \u062e\u0644\u0642 \u0628\u064a\u0626\u0629 \u0645\u0633\u062a\u0631\u064a\u062d\u0629<\/h3>\n![\"\"](\"https:\/\/thrive.tips\/wp-content\/uploads\/2019\/12\/Create-a-restful-environment.jpg\")
<\/figure>\n\u0625\u0646\u0634\u0627\u0621 \u063a\u0631\u0641\u0629 \u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u0644\u0646\u0648\u0645. \u0641\u064a \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u062d\u064a\u0627\u0646\u060c \u0648\u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0628\u0627\u0631\u062f\u060c \u0645\u0638\u0644\u0645\u0629 \u0648\u0647\u0627\u062f\u0626\u0629. \u0627\u0644\u062a\u0639\u0631\u0636 \u0644\u0644\u0636\u0648\u0621 \u0642\u062f \u064a\u062c\u0639\u0644 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u0623\u0643\u062b\u0631 \u0623\u0646 \u062a\u063a\u0641\u0648. \u062a\u062c\u0646\u0628 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u0637\u0648\u0644 \u0644\u0644\u0634\u0627\u0634\u0627\u062a \u0627\u0644\u0628\u0627\u0639\u062b\u0629 \u0644\u0644\u0636\u0648\u0621 \u0642\u0628\u0644 \u0648\u0642\u062a \u0627\u0644\u0646\u0648\u0645. \u0641\u0643\u0631 \u0641\u064a \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0638\u0644\u0627\u0644 \u0633\u0648\u0627\u062f \u0627\u0644\u063a\u0631\u0641\u0629 \u0623\u0648 \u0633\u062f\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0630\u0646 \u0623\u0648 \u0645\u0631\u0648\u062d\u0629 \u0623\u0648 \u0623\u062c\u0647\u0632\u0629 \u0623\u062e\u0631\u0649 \u0644\u062a\u0647\u064a\u0626\u0629 \u0628\u064a\u0626\u0629 \u062a\u0646\u0627\u0633\u0628 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643.<\/p>\n
\u0642\u062f \u064a\u0624\u062f\u064a \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0623\u0646\u0634\u0637\u0629 \u0645\u0647\u062f\u0626\u0629 \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645\u060c \u0645\u062b\u0644 \u0627\u0644\u0627\u0633\u062a\u062d\u0645\u0627\u0645 \u0623\u0648 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062a\u0642\u0646\u064a\u0627\u062a \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621\u060c \u0625\u0644\u0649 \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0646\u0648\u0645 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644.<\/p>\n
4. \u0627\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u0642\u064a\u0644\u0648\u0644\u0629 \u0627\u0644\u0646\u0647\u0627\u0631\u064a\u0629<\/h3>\n![\"\"](\"https:\/\/www.sciencealert.com\/images\/2019-09\/processed\/human-napping_1024.jpg\")
<\/figure>\n\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062a\u062f\u0627\u062e\u0644 \u0627\u0644\u0642\u064a\u0644\u0648\u0644\u0629 \u0627\u0644\u0646\u0647\u0627\u0631\u064a\u0629 \u0627\u0644\u0637\u0648\u064a\u0644\u0629 \u0645\u0639 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0644\u064a\u0644\u064a. \u0625\u0630\u0627 \u0627\u062e\u062a\u0631\u062a \u0627\u0644\u0642\u064a\u0644\u0648\u0644\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u062d\u062f\u064a\u062f 30 \u062f\u0642\u064a\u0642\u0629 \u0648\u062a\u062c\u0646\u0628 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u0641\u064a \u0648\u0642\u062a \u0645\u062a\u0623\u062e\u0631 \u0645\u0646 \u0627\u0644\u064a\u0648\u0645.<\/p>\n
\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0645\u0644 \u0644\u064a\u0644\u0627\u060c \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0642\u062f \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0642\u064a\u0644\u0648\u0644\u0629 \u0641\u064a \u0648\u0642\u062a \u0645\u062a\u0623\u062e\u0631 \u0645\u0646 \u0627\u0644\u064a\u0648\u0645 \u0642\u0628\u0644 \u0627\u0644\u0639\u0645\u0644 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062a\u0639\u0648\u064a\u0636 \u062f\u064a\u0648\u0646 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643.<\/p>\n
5. \u062a\u0636\u0645\u064a\u0646 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0641\u064a \u0631\u0648\u062a\u064a\u0646\u0643 \u0627\u0644\u064a\u0648\u0645\u064a<\/h3>\n![\"\"](\"https:\/\/i0.wp.com\/wallur.com\/wp-content\/uploads\/2016\/12\/fitnessf-background-2.jpg?fit=1920%2C1080\")
<\/figure>\n\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0639\u0632\u0632 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0627\u0644\u0645\u0646\u062a\u0638\u0645 \u0627\u0644\u0646\u0648\u0645 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u062a\u062c\u0646\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0646\u0634\u0637\u064b\u0627 \u0642\u0631\u064a\u0628\u064b\u0627 \u062c\u062f\u064b\u0627 \u0645\u0646 \u0648\u0642\u062a \u0627\u0644\u0646\u0648\u0645.<\/p>\n![\"\"](\"https:\/\/media.springernature.com\/lw685\/springer-static\/image\/art%3A10.1038%2Fs41562-019-0559-9\/MediaObjects\/41562_2019_559_Figa_HTML.jpg\")
<\/figure>\n\u0642\u0636\u0627\u0621 \u0627\u0644\u0648\u0642\u062a \u0641\u064a \u0627\u0644\u062e\u0627\u0631\u062c \u0643\u0644 \u064a\u0648\u0645 \u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0641\u064a\u062f\u0627 \u0623\u064a\u0636\u0627.<\/p>\n
6. \u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0645\u062e\u0627\u0648\u0641<\/h3>\n![\"\"](\"https:\/\/ounews.co\/wp-content\/uploads\/2020\/05\/shutterstock_522885751-e1589291003788.jpg\")
<\/figure>\n\u062d\u0627\u0648\u0644 \u062d\u0644 \u0645\u062e\u0627\u0648\u0641\u0643 \u0623\u0648 \u0645\u062e\u0627\u0648\u0641\u0643 \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645. \u0627\u0636\u0628\u0637 \u0645\u0627 \u064a\u062f\u0648\u0631 \u0641\u064a \u0630\u0647\u0646\u0643 \u062b\u0645 \u0636\u0639\u0647 \u062c\u0627\u0646\u0628\u0627\u064b \u063a\u062f\u0627\u064b<\/p>\n
\u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0625\u062c\u0647\u0627\u062f. \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0627\u062a\u060c \u0645\u062b\u0644 \u0627\u0644\u062a\u0646\u0638\u064a\u0645\u060c \u0648\u062a\u062d\u062f\u064a\u062f \u0627\u0644\u0623\u0648\u0644\u0648\u064a\u0627\u062a \u0648\u062a\u0641\u0648\u064a\u0636 \u0627\u0644\u0645\u0647\u0627\u0645. \u0627\u0644\u062a\u0623\u0645\u0644 \u0623\u064a\u0636\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062e\u0641\u0641 \u0645\u0646 \u0627\u0644\u0642\u0644\u0642.<\/p>\n
\u0627\u0639\u0631\u0641 \u0645\u062a\u0649 \u062a\u062a\u0635\u0644 \u0628\u0637\u0628\u064a\u0628\u0643<\/h3>\n![\"\"](\"https:\/\/www.wikihow.com\/images\/6\/60\/Find-a-Nursing-Home-for-a-Senior-Step-7.jpg\")
<\/figure>\n\u064a\u0639\u0627\u0646\u064a \u0643\u0644 \u0634\u062e\u0635 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u0645\u0646 \u0644\u064a\u0644\u0629 \u0628\u0644\u0627 \u0646\u0648\u0645 \u0628\u064a\u0646 \u0627\u0644\u062d\u064a\u0646 \u0648\u0627\u0644\u0622\u062e\u0631 \u2014 \u0648\u0644\u0643\u0646 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0645\u0634\u0627\u0643\u0644 \u0641\u064a \u0627\u0644\u0646\u0648\u0645 \u0641\u064a \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u062d\u064a\u0627\u0646\u060c \u0641\u0627\u062a\u0635\u0644 \u0628\u0637\u0628\u064a\u0628\u0643. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u062a\u062d\u062f\u064a\u062f \u0648\u0639\u0644\u0627\u062c \u0623\u064a \u0623\u0633\u0628\u0627\u0628 \u0627\u0644\u0643\u0627\u0645\u0646\u0629 \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0646\u0648\u0645 \u062a\u0633\u062a\u062d\u0642\u0647.<\/p>\n","protected":false},"excerpt":{"rendered":"
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[…]<\/p>\n","protected":false},"author":1,"featured_media":3707,"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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\u0627\u0644\u0646\u064a\u0643\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u0648\u0627\u0644\u0643\u062d\u0648\u0644 \u062a\u0633\u062a\u062d\u0642 \u0627\u0644\u062d\u0630\u0631 \u0623\u064a\u0636\u0627. \u0627\u0644\u0622\u062b\u0627\u0631 \u0627\u0644\u0645\u062d\u0641\u0632\u0629 \u0644\u0644\u0646\u064a\u0643\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u064a\u0633\u062a\u063a\u0631\u0642 \u0633\u0627\u0639\u0627\u062a \u0644\u062a\u0632\u0648\u0644 \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0639\u064a\u062b \u0641\u0633\u0627\u062f\u0627 \u0641\u064a \u0646\u0648\u0639\u064a\u0629 \u0627\u0644\u0646\u0648\u0645. \u0648\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0627\u0644\u0643\u062d\u0648\u0644 \u0642\u062f \u064a\u062c\u0639\u0644\u0643 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0646\u0639\u0627\u0633\u060c \u0625\u0644\u0627 \u0623\u0646\u0647 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0639\u0637\u0644 \u0627\u0644\u0646\u0648\u0645 \u0641\u064a \u0648\u0642\u062a \u0644\u0627\u062d\u0642 \u0645\u0646 \u0627\u0644\u0644\u064a\u0644.<\/p>\n
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\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0645\u0644 \u0644\u064a\u0644\u0627\u060c \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0642\u062f \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0642\u064a\u0644\u0648\u0644\u0629 \u0641\u064a \u0648\u0642\u062a \u0645\u062a\u0623\u062e\u0631 \u0645\u0646 \u0627\u0644\u064a\u0648\u0645 \u0642\u0628\u0644 \u0627\u0644\u0639\u0645\u0644 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062a\u0639\u0648\u064a\u0636 \u062f\u064a\u0648\u0646 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643.<\/p>\n
5. \u062a\u0636\u0645\u064a\u0646 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0641\u064a \u0631\u0648\u062a\u064a\u0646\u0643 \u0627\u0644\u064a\u0648\u0645\u064a<\/h3>\n<\/figure>\n\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0639\u0632\u0632 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0627\u0644\u0645\u0646\u062a\u0638\u0645 \u0627\u0644\u0646\u0648\u0645 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u062a\u062c\u0646\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0646\u0634\u0637\u064b\u0627 \u0642\u0631\u064a\u0628\u064b\u0627 \u062c\u062f\u064b\u0627 \u0645\u0646 \u0648\u0642\u062a \u0627\u0644\u0646\u0648\u0645.<\/p>\n<\/figure>\n\u0642\u0636\u0627\u0621 \u0627\u0644\u0648\u0642\u062a \u0641\u064a \u0627\u0644\u062e\u0627\u0631\u062c \u0643\u0644 \u064a\u0648\u0645 \u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0641\u064a\u062f\u0627 \u0623\u064a\u0636\u0627.<\/p>\n
6. \u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0645\u062e\u0627\u0648\u0641<\/h3>\n<\/figure>\n\u062d\u0627\u0648\u0644 \u062d\u0644 \u0645\u062e\u0627\u0648\u0641\u0643 \u0623\u0648 \u0645\u062e\u0627\u0648\u0641\u0643 \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645. \u0627\u0636\u0628\u0637 \u0645\u0627 \u064a\u062f\u0648\u0631 \u0641\u064a \u0630\u0647\u0646\u0643 \u062b\u0645 \u0636\u0639\u0647 \u062c\u0627\u0646\u0628\u0627\u064b \u063a\u062f\u0627\u064b<\/p>\n
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\u0627\u0639\u0631\u0641 \u0645\u062a\u0649 \u062a\u062a\u0635\u0644 \u0628\u0637\u0628\u064a\u0628\u0643<\/h3>\n<\/figure>\n\u064a\u0639\u0627\u0646\u064a \u0643\u0644 \u0634\u062e\u0635 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u0645\u0646 \u0644\u064a\u0644\u0629 \u0628\u0644\u0627 \u0646\u0648\u0645 \u0628\u064a\u0646 \u0627\u0644\u062d\u064a\u0646 \u0648\u0627\u0644\u0622\u062e\u0631 \u2014 \u0648\u0644\u0643\u0646 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0645\u0634\u0627\u0643\u0644 \u0641\u064a \u0627\u0644\u0646\u0648\u0645 \u0641\u064a \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u062d\u064a\u0627\u0646\u060c \u0641\u0627\u062a\u0635\u0644 \u0628\u0637\u0628\u064a\u0628\u0643. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u062a\u062d\u062f\u064a\u062f \u0648\u0639\u0644\u0627\u062c \u0623\u064a \u0623\u0633\u0628\u0627\u0628 \u0627\u0644\u0643\u0627\u0645\u0646\u0629 \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0646\u0648\u0645 \u062a\u0633\u062a\u062d\u0642\u0647.<\/p>\n","protected":false},"excerpt":{"rendered":"
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[…]<\/p>\n","protected":false},"author":1,"featured_media":3707,"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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4. \u0627\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u0642\u064a\u0644\u0648\u0644\u0629 \u0627\u0644\u0646\u0647\u0627\u0631\u064a\u0629<\/h3>\n<\/figure>\n\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062a\u062f\u0627\u062e\u0644 \u0627\u0644\u0642\u064a\u0644\u0648\u0644\u0629 \u0627\u0644\u0646\u0647\u0627\u0631\u064a\u0629 \u0627\u0644\u0637\u0648\u064a\u0644\u0629 \u0645\u0639 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0644\u064a\u0644\u064a. \u0625\u0630\u0627 \u0627\u062e\u062a\u0631\u062a \u0627\u0644\u0642\u064a\u0644\u0648\u0644\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u062d\u062f\u064a\u062f 30 \u062f\u0642\u064a\u0642\u0629 \u0648\u062a\u062c\u0646\u0628 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u0641\u064a \u0648\u0642\u062a \u0645\u062a\u0623\u062e\u0631 \u0645\u0646 \u0627\u0644\u064a\u0648\u0645.<\/p>\n
\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0645\u0644 \u0644\u064a\u0644\u0627\u060c \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0642\u062f \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0642\u064a\u0644\u0648\u0644\u0629 \u0641\u064a \u0648\u0642\u062a \u0645\u062a\u0623\u062e\u0631 \u0645\u0646 \u0627\u0644\u064a\u0648\u0645 \u0642\u0628\u0644 \u0627\u0644\u0639\u0645\u0644 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062a\u0639\u0648\u064a\u0636 \u062f\u064a\u0648\u0646 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643.<\/p>\n
5. \u062a\u0636\u0645\u064a\u0646 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0641\u064a \u0631\u0648\u062a\u064a\u0646\u0643 \u0627\u0644\u064a\u0648\u0645\u064a<\/h3>\n<\/figure>\n\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0639\u0632\u0632 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0627\u0644\u0645\u0646\u062a\u0638\u0645 \u0627\u0644\u0646\u0648\u0645 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u062a\u062c\u0646\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0646\u0634\u0637\u064b\u0627 \u0642\u0631\u064a\u0628\u064b\u0627 \u062c\u062f\u064b\u0627 \u0645\u0646 \u0648\u0642\u062a \u0627\u0644\u0646\u0648\u0645.<\/p>\n<\/figure>\n\u0642\u0636\u0627\u0621 \u0627\u0644\u0648\u0642\u062a \u0641\u064a \u0627\u0644\u062e\u0627\u0631\u062c \u0643\u0644 \u064a\u0648\u0645 \u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0641\u064a\u062f\u0627 \u0623\u064a\u0636\u0627.<\/p>\n
6. \u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0645\u062e\u0627\u0648\u0641<\/h3>\n<\/figure>\n\u062d\u0627\u0648\u0644 \u062d\u0644 \u0645\u062e\u0627\u0648\u0641\u0643 \u0623\u0648 \u0645\u062e\u0627\u0648\u0641\u0643 \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645. \u0627\u0636\u0628\u0637 \u0645\u0627 \u064a\u062f\u0648\u0631 \u0641\u064a \u0630\u0647\u0646\u0643 \u062b\u0645 \u0636\u0639\u0647 \u062c\u0627\u0646\u0628\u0627\u064b \u063a\u062f\u0627\u064b<\/p>\n
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\u0627\u0639\u0631\u0641 \u0645\u062a\u0649 \u062a\u062a\u0635\u0644 \u0628\u0637\u0628\u064a\u0628\u0643<\/h3>\n<\/figure>\n\u064a\u0639\u0627\u0646\u064a \u0643\u0644 \u0634\u062e\u0635 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u0645\u0646 \u0644\u064a\u0644\u0629 \u0628\u0644\u0627 \u0646\u0648\u0645 \u0628\u064a\u0646 \u0627\u0644\u062d\u064a\u0646 \u0648\u0627\u0644\u0622\u062e\u0631 \u2014 \u0648\u0644\u0643\u0646 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0645\u0634\u0627\u0643\u0644 \u0641\u064a \u0627\u0644\u0646\u0648\u0645 \u0641\u064a \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u062d\u064a\u0627\u0646\u060c \u0641\u0627\u062a\u0635\u0644 \u0628\u0637\u0628\u064a\u0628\u0643. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u062a\u062d\u062f\u064a\u062f \u0648\u0639\u0644\u0627\u062c \u0623\u064a \u0623\u0633\u0628\u0627\u0628 \u0627\u0644\u0643\u0627\u0645\u0646\u0629 \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0646\u0648\u0645 \u062a\u0633\u062a\u062d\u0642\u0647.<\/p>\n","protected":false},"excerpt":{"rendered":"
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[…]<\/p>\n","protected":false},"author":1,"featured_media":3707,"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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