{"id":7429,"date":"2025-06-12T00:00:12","date_gmt":"2025-06-12T00:00:12","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7429"},"modified":"2025-06-12T05:33:20","modified_gmt":"2025-06-12T05:33:20","slug":"10-whole-foods-that-are-better-for-workout-recovery-than-supplements","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/10-whole-foods-that-are-better-for-workout-recovery-than-supplements\/","title":{"rendered":"10 \u0623\u0637\u0639\u0645\u0629 \u0643\u0627\u0645\u0644\u0629 \u0623\u0641\u0636\u0644 \u0644\u0644\u062a\u0639\u0627\u0641\u064a \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a"},"content":{"rendered":"\n

\u0643\u0644 \u0634\u064a\u0621 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0627\u062f\u0629<\/h2>\n\n\n\n
\"1<\/figure>\n\n\n\n

1 \u0645\u0646 11 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0645\u0642\u0627\u0628\u0644 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/h3>\n\n\n\n

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\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0645\u062c\u062a\u0645\u0639 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u060c \u0644\u0645 \u062a\u0643\u0646 \u0647\u0630\u0647 \u0645\u0641\u0627\u062c\u0623\u0629 \u0643\u0628\u064a\u0631\u0629: “\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u062a\u0645 \u062a\u062c\u0627\u0647\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0646\u0638\u0631\u064b\u0627 \u0644\u0623\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0645\u0631\u064a\u062d\u0629 \u0648\u0645\u0635\u0645\u0645\u0629 \u062e\u0635\u064a\u0635\u064b\u0627 \u0644\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u060c \u0644\u0643\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0644\u0627 \u064a\u062d\u062a\u0627\u062c\u0648\u0646 \u0625\u0644\u0649 \u0645\u0643\u0645\u0644\u0627\u062a \u0645\u062a\u062e\u0635\u0635\u0629. \u064a\u0645\u0643\u0646\u0647\u0645 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0648\u0646 \u0625\u0644\u064a\u0647\u0627 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0648\u062d\u062f\u0647\u0627 “\u060c \u062a\u0634\u0631\u062d  \u0623\u0644\u064a\u0633\u0648\u0646 \u0646\u0648\u062a \u060c RD<\/a> \u060c \u0648\u0647\u064a \u0623\u062e\u0635\u0627\u0626\u064a\u0629 \u062a\u063a\u0630\u064a\u0629 \u0645\u0633\u062c\u0644\u0629 \u0645\u0642\u0631\u0647\u0627 \u0641\u064a \u0645\u062f\u064a\u0646\u0629 \u0646\u064a\u0648\u064a\u0648\u0631\u0643 \u060c \u0648\u0645\u062a\u062e\u0635\u0635\u0629 \u0641\u064a \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629. (<\/p>\n\n\n\n

\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u064a\u0648\u0641\u0631 \u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u062d\u0642\u064a\u0642\u064a \u0642\u064a\u0645\u0629 \u0625\u0636\u0627\u0641\u064a\u0629: \u064a\u0642\u0648\u0644 \u0646\u0648\u062a: “\u062a\u062a\u0645\u062a\u0639 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0628\u0641\u0627\u0626\u062f\u0629 \u0625\u0636\u0627\u0641\u064a\u0629 \u062a\u062a\u0645\u062b\u0644 \u0641\u064a \u062a\u0648\u0641\u064a\u0631 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0625\u0636\u0627\u0641\u064a\u0629 \u0645\u062b\u0644 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0648\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649”. “\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u062a\u0643\u0648\u0646 \u0623\u0642\u0644 \u062a\u0643\u0644\u0641\u0629 \u0648\u0645\u0646 \u0627\u0644\u0645\u062d\u062a\u0645\u0644 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0623\u0643\u062b\u0631 \u0625\u0631\u0636\u0627\u0621\u064b \u0623\u064a\u0636\u064b\u0627.”<\/p>\n\n\n\n

\u0628\u0627\u062e\u062a\u0635\u0627\u0631 \u060c \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0647\u064a \u0627\u0644\u0633\u0628\u064a\u0644 \u0644\u0644\u0630\u0647\u0627\u0628. \u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0623\u0647\u0645 10 \u0623\u0637\u0639\u0645\u0629 \u0645\u0646 Knott \u0644\u0644\u062a\u0639\u0627\u0641\u064a \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n\n\n\n

\"2<\/figure>\n\n\n\n

2 \u0645\u0646 11 \u0632\u0628\u0627\u062f\u064a \u064a\u0648\u0646\u0627\u0646\u064a<\/h3>\n\n\n\n

\u0645\u0646 \u0627\u0644\u0645\u062d\u062a\u0645\u0644 \u0623\u0646\u0643 \u0633\u0645\u0639\u062a \u0647\u0630\u0627 \u0645\u0646 \u0642\u0628\u0644 \u060c \u0644\u0643\u0646 \u064a\u062c\u062f\u0631 \u0628\u0646\u0627 \u0627\u0644\u062a\u0643\u0631\u0627\u0631: “\u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a \u0647\u0648 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0645\u062b\u0627\u0644\u064a\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0623\u0646\u0647 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u0632\u064a\u062c \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646” \u060c \u0643\u0645\u0627 \u064a\u0642\u0648\u0644 \u0646\u0648\u062a. “\u0625\u0646 \u062a\u0646\u0627\u0648\u0644 20 \u0625\u0644\u0649 25 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0633\u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u064a \u060c \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0645\u0639 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0639\u0645\u0644\u064a\u0629.”<\/p>\n\n\n\n

\"3<\/figure>\n\n\n\n

3 \u0645\u0646 11 \u0628\u0637\u0627\u0637\u0627 \u0645\u0634\u0648\u064a\u0629<\/h3>\n\n\n\n

\u0646\u0639\u0645 \u062d\u0642\u0627. \u062c\u0627\u0646\u0628 \u0627\u0644\u0639\u0634\u0627\u0621 \u0647\u0630\u0627 \u0647\u0648 \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0631\u0627\u0626\u0639\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n\n\n\n

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\u064a\u0642\u062a\u0631\u062d \u0646\u0648\u062a \u0623\u0646 \u064a\u062a\u0635\u062f\u0631\u0647\u0627 \u0628\u0631\u0648\u062a\u064a\u0646 \u062d\u064a\u0648\u0627\u0646\u064a \u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0646 (\u0645\u062b\u0644 \u0627\u0644\u062f\u062c\u0627\u062c \u0627\u0644\u0645\u0628\u0634\u0648\u0631 \u0623\u0648 \u0627\u0644\u062f\u064a\u0643 \u0627\u0644\u0631\u0648\u0645\u064a \u0627\u0644\u0645\u0637\u062d\u0648\u0646) \u0623\u0648 \u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0643\u062e\u064a\u0627\u0631 \u0646\u0628\u0627\u062a\u064a. “\u0623\u0636\u0641 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a \u0645\u0646 \u0627\u0644\u062e\u0636\u0631 \u0627\u0644\u0648\u0631\u0642\u064a\u0629 \u0648\u0627\u0645\u0646\u062d \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u062f\u0641\u0639\u0629 \u0645\u0646 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u0642\u0634\u062f\u0629 \u0627\u0644\u062d\u0627\u0645\u0636\u0629.”<\/p>\n\n\n\n

\"4<\/figure>\n\n\n\n

4 \u0645\u0646 11 \u062d\u0628\u0648\u0628 \u0643\u0627\u0645\u0644\u0629 \u0645\u0639 \u0627\u0644\u062d\u0644\u064a\u0628<\/h3>\n\n\n\n

\u0642\u062f \u062a\u0641\u0643\u0631 \u0641\u064a \u0627\u0644\u062d\u0628\u0648\u0628 \u0643\u0639\u0646\u0635\u0631 \u0625\u0641\u0637\u0627\u0631 \u0641\u0642\u0637 \u060c \u0644\u0643\u0646\u0647\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0639\u0645\u0644 \u0641\u064a \u0623\u064a \u0648\u0642\u062a \u0645\u0646 \u0627\u0644\u064a\u0648\u0645 – \u0628\u0634\u0631\u0637 \u0623\u0646 \u062a\u062e\u062a\u0627\u0631 \u0627\u0644\u0646\u0648\u0639 \u0627\u0644\u0645\u0646\u0627\u0633\u0628.<\/p>\n\n\n\n

\u064a\u0642\u0648\u0644 \u0646\u0648\u062a: “\u0627\u062e\u062a\u0631 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631 \u0627\u0644\u0645\u0636\u0627\u0641”. \u0623\u062b\u0646\u0627\u0621 \u0645\u0639\u0627\u0644\u062c\u0629 \u0627\u0644\u062d\u0628\u0648\u0628 \u062a\u0642\u0646\u064a\u064b\u0627 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0637\u0631\u064a\u0642\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u0625\u062f\u062e\u0627\u0644 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 (\u0627\u0644\u0645\u0639\u0631\u0648\u0641\u0629 \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u0633\u0645 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629) \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a. “\u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0623\u0648 \u062d\u0644\u064a\u0628 \u0627\u0644\u0635\u0648\u064a\u0627 \u0633\u064a\u0639\u0645\u0644\u0627\u0646 \u0647\u0646\u0627. \u062a\u0648\u0641\u0631 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0646 \u0627\u0644\u062d\u0644\u064a\u0628 \u0645\u0632\u064a\u062c\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u064a\u0639\u0632\u0632 \u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 “.<\/p>\n\n\n\n

\"5<\/figure>\n\n\n\n

5 \u062d\u0641\u0646\u0629 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a<\/h3>\n\n\n\n

\u064a\u0648\u0636\u062d \u0646\u0648\u062a: “\u064a\u062d\u062a\u0648\u064a \u0627\u0644\u062a\u0648\u062a \u0639\u0644\u0649 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u0645\u0649 \u0627\u0644\u0623\u0646\u062b\u0648\u0633\u064a\u0627\u0646\u064a\u0646 \u060c \u0648\u0627\u0644\u062a\u064a \u0644\u0647\u0627 \u062e\u0635\u0627\u0626\u0635 \u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a \u0648\u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0639\u062f \u0646\u0648\u0628\u0629 \u062a\u0645\u0631\u064a\u0646 \u0645\u0643\u062b\u0641\u0629”. “\u0627\u0644\u062a\u0648\u062a \u0647\u0648 \u0623\u064a\u0636\u064b\u0627 \u0645\u0635\u062f\u0631 \u0637\u0628\u064a\u0639\u064a \u0644\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647\u0627 \u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0646\u062f\u0645\u0627 \u064a\u0642\u062a\u0631\u0646 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.” \u0623\u0636\u0641\u0647\u0627 \u0625\u0644\u0649 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0632\u064a\u062c \u0645\u062b\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.<\/p>\n\n\n\n

\"6<\/figure>\n\n\n\n

6 \u0645\u0646 11 \u0627\u0644\u0643\u0641\u064a\u0631<\/h3>\n\n\n\n

\u0644\u0627 \u064a\u0646\u0628\u063a\u064a \u062a\u062c\u0627\u0647\u0644 \u0632\u062c\u0627\u062c\u0627\u062a \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u0627\u0644\u0635\u0627\u0644\u062d\u0629 \u0644\u0644\u0634\u0631\u0628 \u0641\u064a \u0645\u0645\u0631 \u0627\u0644\u0623\u0644\u0628\u0627\u0646. \u064a\u0642\u0648\u0644 \u0646\u0648\u062a: “\u0644\u064a\u0633 \u0627\u0644\u0643\u0641\u064a\u0631 \u0645\u0646\u0627\u0633\u0628\u064b\u0627 \u0641\u062d\u0633\u0628 \u060c \u0648\u0644\u0643\u0646\u0647 \u0623\u064a\u0636\u064b\u0627 \u0645\u0635\u062f\u0631 \u062c\u064a\u062f \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0628\u0631\u0648\u0628\u064a\u0648\u062a\u064a\u0643”.<\/p>\n\n\n\n

\u0648\u062a\u0642\u0648\u0644: “\u062a\u062f\u0639\u0645 \u0627\u0644\u0628\u0631\u0648\u0628\u064a\u0648\u062a\u064a\u0643 \u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0641\u064a \u0628\u0643\u062a\u064a\u0631\u064a\u0627 \u0627\u0644\u0623\u0645\u0639\u0627\u0621”. “\u0645\u064a\u0643\u0631\u0648\u0628\u064a\u0648\u0645 \u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u0627\u0644\u0635\u062d\u064a \u064a\u062f\u0639\u0645 \u0623\u064a\u0636\u064b\u0627 \u0646\u0638\u0627\u0645 \u0627\u0644\u0645\u0646\u0627\u0639\u0629 \u0627\u0644\u0635\u062d\u064a \u060c \u0648\u0647\u0648 \u0623\u0645\u0631 \u0645\u0647\u0645 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0643\u062b\u0641.” (\u062a\u0646\u0628\u064a\u0647: \u0625\u0644\u064a\u0643 \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u062c\u0648\u0639\u0643 \u0627\u0644\u0634\u062f\u064a\u062f \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0634\u0627\u0642.)<\/p>\n\n\n\n

\"7<\/figure>\n\n\n\n

7 \u0645\u0646 11 \u0627\u0644\u0643\u0631\u0632<\/h3>\n\n\n\n

“\u0627\u0644\u0643\u0631\u0632 \u0645\u0635\u062f\u0631 \u062c\u064a\u062f \u0644\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u060c \u0627\u0644\u062a\u064a \u062a\u0644\u0639\u0628 \u062f\u0648\u0631\u064b\u0627 \u0641\u064a \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u062a\u0623\u0643\u0633\u062f\u064a” \u060c \u064a\u0644\u0627\u062d\u0638 \u0646\u0648\u062a. “\u0627\u0644\u0643\u0631\u0632 \u0647\u0648 \u0623\u064a\u0636\u064b\u0627 \u0645\u0635\u062f\u0631 \u0644\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a A \u0648 C.” \u0627\u0645\u0632\u062c \u0645\u0639 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0630\u064a \u062a\u062e\u062a\u0627\u0631\u0647 \u0644\u0648\u062c\u0628\u0629 \u0643\u0627\u0645\u0644\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n\n\n\n

\"8<\/figure>\n\n\n\n

8 \u0645\u0646 11 \u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0642\u0631\u064a\u0634<\/h3>\n\n\n\n

\u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0633\u062a\u0639\u062f\u064b\u0627 \u0644\u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u060c \u0641\u062c\u0631\u0651\u0628 \u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0642\u0631\u064a\u0634. \u064a\u0642\u0648\u0644 \u0646\u0648\u062a: “\u064a\u062d\u062a\u0648\u064a \u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0642\u0631\u064a\u0634 \u060c \u0645\u062b\u0644 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u060c \u0639\u0644\u0649 \u0644\u064a\u0633\u064a\u0646 \u060c \u0648\u0647\u0648 \u062d\u0645\u0636 \u0623\u0645\u064a\u0646\u064a \u0645\u0639\u0631\u0648\u0641 \u0628\u062a\u0639\u0632\u064a\u0632 \u062a\u062e\u0644\u064a\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u064a”. “\u0636\u0639\u064a \u0639\u0644\u064a\u0647\u0627 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0636\u0627\u0641\u0629.” (\u0623\u0648 \u062c\u0631\u0628 \u0625\u062d\u062f\u0649 \u0648\u0635\u0641\u0627\u062a \u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0623\u062e\u0631\u0649.)<\/p>\n\n\n\n

\"9<\/figure>\n\n\n\n

9 \u0645\u0646 11 \u0627\u0644\u062c\u0632\u0631<\/h3>\n\n\n\n

\u064a\u0648\u0636\u062d \u0646\u0648\u062a: “\u064a\u0639\u062a\u0628\u0631 \u0627\u0644\u062c\u0632\u0631 \u0645\u0635\u062f\u0631\u064b\u0627 \u0644\u0644\u0628\u064a\u062a\u0627 \u0643\u0627\u0631\u0648\u062a\u064a\u0646 \u060c \u0648\u0627\u0644\u0630\u064a \u064a\u064f\u0639\u0631\u0641 \u0639\u0646\u0647 \u0623\u0646\u0647 \u064a\u0644\u0639\u0628 \u062f\u0648\u0631\u064b\u0627 \u0641\u064a \u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0645\u0646\u0627\u0639\u0629”. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0644\u0627 \u064a\u064f\u0646\u0635\u062d \u0639\u0645\u0648\u0645\u064b\u0627 \u0628\u062a\u0643\u0645\u064a\u0644\u0647 \u0628\u0633\u0628\u0628 \u0627\u0644\u0622\u062b\u0627\u0631 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629 \u0627\u0644\u0645\u062d\u062a\u0645\u0644\u0629. \u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0645\u062b\u0627\u0644\u064a\u0629 \u060c \u0648\u0627\u0644\u062c\u0632\u0631 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u0645\u0635\u0627\u062f\u0631.<\/p>\n\n\n\n

\"10<\/figure>\n\n\n\n

10 \u0645\u0646 11 \u0628\u064a\u0636 \u0645\u0633\u0644\u0648\u0642<\/h3>\n\n\n\n

\u0628\u0633\u064a\u0637 \u0648\u0633\u0647\u0644 \u0627\u0644\u0646\u0642\u0644 \u060c \u0627\u0644\u0628\u064a\u0636 \u0627\u0644\u0645\u0633\u0644\u0648\u0642 \u0647\u0648 \u0623\u0641\u0636\u0644 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0644\u0644\u062a\u0639\u0627\u0641\u064a \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629. \u064a\u0642\u0648\u0644 \u0646\u0648\u062a: “\u064a\u0639\u062a\u0628\u0631 \u0627\u0644\u0628\u064a\u0636 \u0645\u0635\u062f\u0631\u064b\u0627 \u062c\u064a\u062f\u064b\u0627 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f”. \u064a\u0644\u0639\u0628 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u062f\u0648\u0631\u064b\u0627 \u0641\u064a \u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a \u0641\u064a \u0627\u0644\u062c\u0633\u0645. \u062a\u0630\u0643\u0631 \u0623\u0646 \u062a\u0642\u062a\u0631\u0646 \u0628\u0645\u0635\u062f\u0631 \u0644\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a! ” (\u0631\u0627\u062c\u0639 \u0644\u0644\u0634\u063a\u0644 \u060c \u0625\u0644\u064a\u0643 \u0643\u064a\u0641 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0636\u0631 \u0646\u0642\u0635 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u0628\u0635\u062d\u062a\u0643).<\/p>\n\n\n\n

\"11<\/figure>\n\n\n\n

11 \u0645\u0646 11 \u062e\u0628\u0632 \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629<\/h3>\n\n\n\n

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[…]<\/p>\n","protected":false},"author":2,"featured_media":7430,"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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