{"id":1527,"date":"2020-12-13T02:25:16","date_gmt":"2020-12-12T22:25:16","guid":{"rendered":"https:\/\/athletehealthguide.com\/?p=1527"},"modified":"2025-11-21T18:47:53","modified_gmt":"2025-11-21T18:47:53","slug":"%d8%a7%d9%81%d8%b6%d9%84-%d9%85%d9%83%d9%85%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d9%85%d8%ba%d9%86%d9%8a%d8%b3%d9%8a%d9%88%d9%85","status":"publish","type":"post","link":"https:\/\/thek.ai\/blog\/%d8%a7%d9%81%d8%b6%d9%84-%d9%85%d9%83%d9%85%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d9%85%d8%ba%d9%86%d9%8a%d8%b3%d9%8a%d9%88%d9%85\/","title":{"rendered":"\u0627\u0641\u0636\u0644 10 \u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0641\u064a \u0639\u0627\u0645 2026"},"content":{"rendered":"\n

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\u062a\u0648\u0641\u0631 \u0643\u0644 \u0643\u0628\u0633\u0648\u0644\u0629 \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u0645\u0643\u0645\u0644 100 \u0645\u062c\u0645 \u0645\u0646 \u062c\u0644\u0627\u064a\u0633\u064a\u0646\u0627\u062a \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0627\u0644\u0645\u062e\u0644\u0651\u0628 \u0645\u0639 \u0623\u0643\u0633\u064a\u062f \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645. \u062a\u064f\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u062c\u0644\u064a\u0633\u064a\u0646\u0627\u062a \u063a\u0627\u0644\u0628\u064b\u0627 \u0641\u064a \u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645 \u0648\u0627\u0644\u062a\u062e\u0641\u064a\u0641 \u0645\u0646 \u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0642 \u060c \u0628\u064a\u0646\u0645\u0627 \u0623\u0638\u0647\u0631\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649 \u0623\u0646 \u0627\u0644\u0623\u0643\u0633\u064a\u062f \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u0623\u0634\u0643\u0627\u0644 \u0634\u064a\u0648\u0639\u064b\u0627 \u0627\u0644\u0630\u064a \u0644\u0647 \u062a\u0623\u062b\u064a\u0631\u0627\u062a \u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0642\u0644\u0642. \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u060c \u064a\u0648\u0635\u0649 \u0628\u062a\u0646\u0627\u0648\u0644 \u0643\u0628\u0633\u0648\u0644\u0629 \u0648\u0627\u062d\u062f\u0629 \u060c \u0645\u0646 \u0645\u0631\u0629 \u0625\u0644\u0649 \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a \u064a\u0648\u0645\u064a\u064b\u0627 \u0623\u0648 \u0639\u0644\u0649 \u062d\u0633\u0628 \u062a\u0648\u062c\u064a\u0647\u0627\u062a \u0623\u062e\u0635\u0627\u0626\u064a \u0627\u0644\u0631\u0639\u0627\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643.<\/p>\n\n\n\n

3. \u0643\u0628\u0633\u0648\u0644\u0627\u062a \u0644\u0627\u064a\u0641 \u0627\u0643\u0633\u062a\u0646\u0634\u0646 \u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 500 \u0645\u062c\u0645<\/a><\/h3>\n\n\n
\n
\"\"<\/figure>\n<\/div>\n\n\n
\n
\u062a\u0633\u0648\u0642 \u0639\u0644\u0649 \u0627\u064a\u0647\u064a\u0631\u0628<\/a><\/div>\n<\/div>\n\n\n\n

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\u062d\u0635\u0644 \u0627\u0644\u0645\u0646\u062a\u062c \u0639\u0644\u0649 \u0623\u0639\u0644\u0649 \u062a\u0635\u0646\u064a\u0641 \u0641\u064a \u0645\u0648\u0642\u0639 \u0644\u0627\u0628\u062f\u0648\u0631 \u060c \u0648\u0647\u0648 \u0645\u0648\u0642\u0639 \u064a\u0642\u0648\u0645 \u0628\u062a\u0635\u0646\u064a\u0641 \u0627\u0644\u0645\u0646\u062a\u062c\u0627\u062a \u0645\u0646 \u062d\u064a\u062b \u0627\u0644\u062c\u0648\u062f\u0629 \u0648\u0627\u0644\u0646\u0642\u0627\u0621. \u0643\u0645\u0627 \u062a\u0645 \u062a\u0635\u0646\u064a\u0639\u0647 \u0641\u064a \u0645\u0646\u0634\u0623\u0629 (\u0645\u0645\u0627\u0631\u0633\u0627\u062a \u0627\u0644\u062a\u0635\u0646\u064a\u0639 \u0627\u0644\u062c\u064a\u062f\u0629) GMP \u0627\u0644\u0645\u0633\u062c\u0644\u0629 \u062f\u0648\u0644\u064a\u064b\u0627 \u0645\u0646 NSF. \u064a\u0646\u0635\u062d \u0627\u0644\u0645\u0635\u0646\u0639\u0648\u0646 \u0628\u0623\u062e\u0630 \u0643\u0628\u0633\u0648\u0644\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0645\u0631\u0629 \u0625\u0644\u0649 \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a \u064a\u0648\u0645\u064a\u064b\u0627 \u060c \u0623\u0648 \u0639\u0644\u0649 \u0627\u0644\u0646\u062d\u0648 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647 \u0645\u0646 \u0642\u0628\u0644 \u0645\u0645\u0627\u0631\u0633 \u0627\u0644\u0631\u0639\u0627\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629.<\/p>\n\n\n\n

4. \u0645\u0633\u062d\u0648\u0642 \u062b\u0648\u0631\u0646 \u0628\u064a\u0633\u062c\u0644\u064a\u0633\u064a\u0646\u0627\u062a \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645<\/a><\/h3>\n\n\n
\n
\"\"<\/figure>\n<\/div>\n\n\n
\n
\u062a\u0633\u0648\u0642 \u0639\u0644\u0649 \u0627\u064a\u0647\u064a\u0631\u0628<\/a><\/div>\n<\/div>\n\n\n\n

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5. \u062d\u0628\u0648\u0628 \u062f\u0643\u062a\u0648\u0631 \u0628\u064a\u0633\u062a \u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0639\u0627\u0644\u064a \u0627\u0644\u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0645\u062e\u0644\u0628<\/a><\/h3>\n\n\n
\n
\"\"<\/figure>\n<\/div>\n\n\n
\n
\u062a\u0633\u0648\u0642 \u0639\u0644\u0649 \u0627\u064a\u0647\u064a\u0631\u0628<\/a><\/div>\n<\/div>\n\n\n\n

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6. \u0643\u0628\u0633\u0648\u0644\u0627\u062a \u0628\u064a\u0648\u0631\u0627\u064a\u0646\u0643\u0627\u0628\u0633\u0648\u0644\u064a\u0634\u0646 \u062c\u0644\u064a\u0633\u064a\u0646\u0627\u062a<\/a><\/h3>\n\n\n
\n
\"\"<\/figure>\n<\/div>\n\n\n
\n
\u062a\u0633\u0648\u0642 \u0639\u0644\u0649 \u0627\u0645\u0627\u0632\u0648\u0646<\/a><\/div>\n<\/div>\n\n\n\n

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7. \u0645\u0633\u062d\u0648\u0642 \u0646\u0627\u062a\u0634\u0648\u0631\u0627\u0644 \u0641\u064a\u062a\u0627\u0644\u064a\u062a\u064a \u0643\u0627\u0644\u0645<\/a><\/h3>\n\n\n
\n
\"\"<\/figure>\n<\/div>\n\n\n
\n
\u062a\u0633\u0648\u0642 \u0639\u0644\u0649 \u0627\u064a\u0647\u064a\u0631\u0628<\/a><\/div>\n<\/div>\n\n\n\n

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\u0633\u062a\u062d\u0635\u0644 \u0641\u064a \u0643\u0644 \u0645\u063a\u0631\u0641\u062a\u064a\u0646 \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u063a\u064a\u0631 \u0645\u0639\u062f\u0644 \u0648\u0631\u0627\u062b\u064a\u064b\u0627 \u0639\u0644\u0649 325 \u0645\u062c\u0645 \u0645\u0646 \u0643\u0631\u0628\u0648\u0646\u0627\u062a \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0648\u0628\u062f\u0648\u0646 \u0633\u0643\u0631 \u0623\u0648 \u0623\u0644\u0648\u0627\u0646 \u0648 \u0646\u0643\u0647\u0627\u062a \u0627\u0635\u0637\u0646\u0627\u0639\u064a\u0629. \u064a\u0646\u0635\u062d \u0628\u0627\u0644\u0628\u062f\u0621 \u0628\u0646\u0635\u0641 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 (1 \u062c\u0631\u0627\u0645) \u0648\u0632\u064a\u0627\u062f\u062a\u0647\u0627 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0625\u0644\u0649 \u0645\u0644\u0639\u0642\u062a\u064a\u0646 \u0635\u063a\u064a\u0631\u062a\u064a\u0646 (4 \u062c\u0631\u0627\u0645) \u064a\u0648\u0645\u064a\u064b\u0627 \u0639\u0644\u0649 \u062d\u0633\u0628 \u0627\u0644\u062d\u0627\u062c\u0629.<\/p>\n\n\n\n

8. \u0627\u0642\u0631\u0627\u0635 \u0646\u064a\u062a\u0634\u0631\u0632 \u0628\u0627\u0648\u0646\u062a\u064a \u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 500 \u0645\u062c\u0645<\/a><\/h3>\n\n\n
\n
\"\"<\/figure>\n<\/div>\n\n\n
\n
\u062a\u0633\u0648\u0642 \u0639\u0644\u0649 \u0627\u064a\u0647\u064a\u0631\u0628<\/a><\/div>\n<\/div>\n\n\n\n

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9. \u0627\u0642\u0631\u0627\u0635 \u0646\u0627\u0648 \u0641\u0648\u062f\u0632 \u0633\u062a\u0631\u0627\u062a \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 200 \u0645\u062c\u0645<\/a><\/h3>\n\n\n
\n
\"\"<\/figure>\n<\/div>\n\n\n
\n
\u062a\u0633\u0648\u0642 \u0639\u0644\u0649 \u0627\u064a\u0647\u064a\u0631\u0628<\/a><\/div>\n<\/div>\n\n\n\n

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10. \u062d\u0628\u0648\u0628 \u0646\u064a\u062a\u0634\u0631\u0632 \u0645\u064a\u062f \u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 250 \u0645\u062c\u0645<\/a><\/h3>\n\n\n
\n
\"\"<\/figure>\n<\/div>\n\n\n
\n
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\u0643\u064a\u0641 \u062a\u062e\u062a\u0627\u0631 \u0645\u0643\u0645\u0644 \u062c\u064a\u062f<\/h2>\n\n\n\n

\u0627\u0644\u0646\u0648\u0639<\/h3>\n\n\n\n

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\u0627\u0644\u062c\u0631\u0639\u0629<\/h3>\n\n\n\n

\u0623\u0644\u0642\u0650 \u0646\u0638\u0631\u0629 \u0639\u0644\u0649 \u0645\u0644\u0635\u0642 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0648\u0634\u0627\u0647\u062f \u0627\u0644\u0645\u0642\u062f\u0627\u0631 \u0627\u0644\u0645\u062a\u0636\u0645\u0646 \u0641\u064a \u0643\u0644 \u062d\u0635\u0629. \u0627\u0639\u062a\u0645\u0627\u062f\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u0642\u0635\u0648\u062f \u0648\u0627\u0644\u0639\u0644\u0627\u0645\u0629 \u0627\u0644\u062a\u062c\u0627\u0631\u064a\u0629 \u0648\u0645\u0642\u062f\u0627\u0631 \u0647\u0630\u0627 \u0627\u0644\u0645\u0639\u062f\u0646 \u0627\u0644\u0630\u064a \u062a\u062d\u0635\u0644 \u0639\u0644\u064a\u0647 \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u060c \u0641\u0625\u0646 \u0627\u0644\u062c\u0631\u0639\u0627\u062a \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627 \u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u062a\u062a\u0631\u0627\u0648\u062d \u0645\u0646 200 \u0625\u0644\u0649 400 \u0645\u062c\u0645 \u064a\u0648\u0645\u064a\u064b\u0627.<\/p>\n\n\n\n

\u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0639\u0644\u0649 \u0627\u0644\u0630\u064a \u064a\u0645\u0643\u0646 \u062a\u062d\u0645\u0644\u0647 \u0645\u0646 \u062c\u0631\u0639\u0627\u062a \u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0647\u0648 350 \u0645\u062c\u0645 \u064a\u0648\u0645\u064a\u064b\u0627 \u0648\u0627\u0644\u0630\u064a \u062f\u0648\u0646\u0647 \u0645\u0646 \u063a\u064a\u0631 \u0627\u0644\u0645\u062d\u062a\u0645\u0644 \u0623\u0646 \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0623\u064a \u0622\u062b\u0627\u0631 \u062c\u0627\u0646\u0628\u064a\u0629 \u0641\u064a \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a. “\u062d\u0633\u0628 \u062a\u062d\u062f\u064a\u062f \u0645\u062c\u0644\u0633 \u0627\u0644\u063a\u0630\u0627\u0621 \u0648\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u062a\u0627\u0628\u0639 \u0644\u0645\u0639\u0647\u062f \u0627\u0644\u0637\u0628 \u0641\u064a \u0627\u0644\u0648\u0644\u0627\u064a\u0627\u062a \u0627\u0644\u0645\u062a\u062d\u062f\u0629”.<\/p>\n\n\n\n

\u0642\u062f \u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0646\u0642\u0635 \u0625\u0644\u0649 \u062c\u0631\u0639\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u060c \u0644\u0630\u0644\u0643 \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0645\u0631\u0627\u062c\u0639\u0629 \u0645\u0642\u062f\u0645 \u0627\u0644\u0631\u0639\u0627\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0642\u0628\u0644 \u062a\u0646\u0627\u0648\u0644 \u062c\u0631\u0639\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0627\u0644\u062a\u064a \u062a\u062a\u062c\u0627\u0648\u0632 \u0627\u0644\u0643\u0645\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627 RDI)).<\/p>\n\n\n\n

\u0645\u0643\u0648\u0646\u0627\u062a \u0623\u062e\u0631\u0649<\/h3>\n\n\n\n

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

\u0627\u0644\u062c\u0648\u062f\u0629<\/h2>\n\n\n\n

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\u0627\u0646\u0648\u0627\u0639 \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0648\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0627\u062a\u0647<\/h2>\n\n\n\n

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1. \u062c\u0644\u0627\u064a\u0633\u064a\u0646\u0627\u062a \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645<\/h3>\n\n\n\n

\u062c\u0644\u0627\u064a\u0633\u064a\u0646\u0627\u062a \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0647\u0648 \u0645\u0631\u0643\u0628 \u0645\u0646 \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u062c\u0644\u064a\u0633\u064a\u0646 \u060c \u0648\u0647\u0648 \u062d\u0645\u0636 \u0623\u0645\u064a\u0646\u064a \u063a\u064a\u0631 \u0623\u0633\u0627\u0633\u064a. \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u062c\u0644\u064a\u0633\u064a\u0646 \u0643\u0645\u0643\u0645\u0644 \u063a\u0630\u0627\u0626\u064a \u0628\u0645\u0641\u0631\u062f\u0647 \u0643\u0645\u0633\u0627\u0639\u062f \u0644\u0644\u0646\u0648\u0645 \u0648\u064a\u0633\u062a\u062e\u062f\u0645 \u0623\u062d\u064a\u0627\u0646\u064b\u0627 \u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u060c \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0633\u0643\u0631\u064a. \u064a\u062a\u0645 \u0627\u0645\u062a\u0635\u0627\u0635 \u0647\u0630\u0627 \u0627\u0644\u0634\u0643\u0644 \u0628\u0633\u0647\u0648\u0644\u0629. \u0648\u0642\u062f \u064a\u0643\u0648\u0646 \u0644\u0647 \u062e\u0635\u0627\u0626\u0635 \u0645\u0647\u062f\u0626\u0629 \u0645\u062b\u0644 \u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0627\u0644\u062a\u0642\u0644\u064a\u0644 \u0645\u0646 \u0622\u062b\u0627\u0631 \u0627\u0644\u0642\u0644\u0642 \u0648\u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628 \u0648\u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0646\u0648\u0645 \u0648\u0627\u0644\u062a\u0648\u062a\u0631. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0647\u0646\u0627\u0643 \u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0639\u0644\u0645\u064a\u0629 \u062d\u0648\u0644 \u0630\u0644\u0643.<\/p>\n\n\n\n

2. \u0633\u062a\u0631\u0627\u062a \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645<\/h3>\n\n\n\n

\u0627\u0644\u0633\u062a\u0631\u0627\u062a \u0647\u0648 \u0634\u0643\u0644 \u064a\u0645\u062a\u0635\u0647 \u062c\u0633\u0645\u0643 \u0628\u0633\u0647\u0648\u0644\u0629 \u0648\u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u0627\u0646\u0648\u0627\u0639 \u0634\u064a\u0648\u0639\u064b\u0627 \u0641\u064a \u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645. \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u0648\u0635\u0649 \u0628\u0647 \u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0625\u0645\u0633\u0627\u0643 \u0648\u0631\u0641\u0639 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u064a\u062a\u0645 \u062a\u0633\u0648\u064a\u0642\u0647 \u0623\u062d\u064a\u0627\u0646\u064b\u0627 \u0643\u0639\u0627\u0645\u0644 \u0645\u0647\u062f\u0626 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0627\u0644\u0642\u0644\u0642 \u0648\u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0647\u0646\u0627\u0643 \u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0639\u0644\u0645\u064a\u0629 \u062d\u0648\u0644 \u0630\u0644\u0643.<\/p>\n\n\n\n

3. \u0623\u0643\u0633\u064a\u062f \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645<\/h3>\n\n\n\n

\u064a\u062a\u0645 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0623\u0643\u0633\u064a\u062f \u063a\u0627\u0644\u0628\u064b\u0627 \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0622\u0644\u0627\u0645 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a \u0645\u062b\u0644 \u0627\u0644\u062d\u0645\u0648\u0636\u0629 \u0627\u0644\u0645\u0639\u0648\u064a\u0629 \u0648\u0627\u0636\u0637\u0631\u0627\u0628 \u0627\u0644\u0645\u0639\u062f\u0629. \u0644\u0627\u064a\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u0634\u0643\u0644 \u062e\u064a\u0627\u0631\u064b\u0627 \u062c\u064a\u062f\u064b\u0627 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u062d\u062a\u0627\u062c\u0648\u0646 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0644\u062f\u064a\u0647\u0645 \u060c \u0644\u0623\u0646 \u0627\u0644\u062c\u0633\u0645 \u0644\u0627 \u064a\u0645\u062a\u0635\u0647 \u062c\u064a\u062f\u064b\u0627.<\/p>\n\n\n\n

4. \u0643\u0644\u0648\u0631\u064a\u062f \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645<\/h3>\n\n\n\n

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

5. \u0644\u0627\u0643\u062a\u0627\u062a \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645<\/h3>\n\n\n\n

\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0644\u0627\u0643\u062a\u0627\u062a \u0639\u0644\u0649 \u0633\u062f \u0646\u0642\u0635 \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u060c \u0648\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0622\u0644\u0627\u0645 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u0634\u0647\u0631\u064a\u0629 \u060c \u0648\u062a\u062e\u0641\u064a\u0641 \u062a\u0642\u0644\u0635\u0627\u062a \u0627\u0644\u0633\u0627\u0642 \u0639\u0646\u062f \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u062d\u0648\u0627\u0645\u0644. \u0646\u0638\u0631\u064b\u0627 \u0644\u0623\u0646\u0647 \u0644\u0637\u064a\u0641 \u0639\u0644\u0649 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a \u0648\u064a\u0645\u0643\u0646 \u062a\u062d\u0645\u0644\u0647 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644 \u0645\u0646 \u0628\u0639\u0636 \u0627\u0644\u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0623\u062e\u0631\u0649 \u060c \u0641\u0625\u0646 \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u064a\u0639\u062f \u062e\u064a\u0627\u0631\u064b\u0627 \u0645\u0645\u062a\u0627\u0632\u064b\u0627 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u062d\u062a\u0627\u062c\u0648\u0646 \u0625\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u062c\u0631\u0639\u0627\u062a \u0643\u0628\u064a\u0631\u0629.<\/p>\n\n\n\n

6. \u0645\u0627\u0644\u0627\u062a \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645<\/h3>\n\n\n\n

\u064a\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u0634\u0643\u0644 \u0633\u0647\u0644 \u0627\u0644\u0627\u0645\u062a\u0635\u0627\u0635 \u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647 \u062e\u064a\u0627\u0631\u064b\u0627 \u0631\u0627\u0626\u0639\u064b\u0627 \u0644\u062a\u062c\u062f\u064a\u062f \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645. \u064a\u0648\u0635\u0649 \u0623\u062d\u064a\u0627\u0646\u064b\u0627 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647 \u0644\u0639\u0644\u0627\u062c \u0627\u0644\u062d\u0627\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0641\u0631\u0637 \u0641\u064a \u0625\u062b\u0627\u0631\u0629 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a \u0627\u0644\u0639\u0636\u0644\u064a \u060c \u0645\u062b\u0644 \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u064a \u0627\u0644\u0644\u064a\u0641\u064a \u0648\u0645\u062a\u0644\u0627\u0632\u0645\u0629 \u0627\u0644\u062a\u0639\u0628 \u0627\u0644\u0645\u0632\u0645\u0646. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0644\u0627\u062a\u0648\u062c\u062f \u0623\u062f\u0644\u0629 \u0639\u0644\u0645\u064a\u0629 \u0642\u0648\u064a\u0629 \u062a\u062f\u0639\u0645 \u0647\u0630\u0647 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0627\u062a.<\/p>\n\n\n\n

7. \u062a\u0648\u0631\u0627\u062a \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645<\/h3>\n\n\n\n

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

8. \u0644 \u062b\u0631\u064a\u0648\u0646\u0627\u062a \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645<\/h3>\n\n\n\n

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

9. \u0643\u0628\u0631\u064a\u062a\u0627\u062a \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645<\/h3>\n\n\n\n

\u064a\u0634\u0627\u0631 \u0627\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0639\u0627\u062f\u0629 \u0628\u0627\u0633\u0645 \u0645\u0644\u062d \u0625\u0628\u0633\u0648\u0645 \u060c \u0648\u0647\u0648 \u0634\u0643\u0644 \u064a\u0633\u062a\u062e\u062f\u0645 \u063a\u0627\u0644\u0628\u064b\u0627 \u0641\u064a \u062a\u0630\u0648\u064a\u0628\u0647 \u0641\u064a \u0645\u064a\u0627\u0647 \u0627\u0644\u0627\u0633\u062a\u062d\u0645\u0627\u0645 \u0644\u062a\u062e\u0641\u064a\u0641 \u0622\u0644\u0627\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u062a\u0648\u062a\u0631. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0644\u0627 \u062a\u0648\u062c\u062f \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u062f\u0644\u0629 \u0644\u062f\u0639\u0645 \u0647\u0630\u0647 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0627\u062a. \u064a\u0645\u0643\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647 \u0623\u064a\u0636\u064b\u0627 \u0643\u0639\u0644\u0627\u062c \u0644\u0644\u0625\u0645\u0633\u0627\u0643 \u0639\u0646\u062f \u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u0641\u0645 \u060c \u0644\u0643\u0646 \u0637\u0639\u0645\u0647 \u0627\u0644\u0645\u0632\u0639\u062c \u064a\u062f\u0641\u0639 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u0625\u0644\u0649 \u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0641\u064a \u0634\u0643\u0644 \u0622\u062e\u0631.<\/p>\n\n\n\n

10. \u0623\u0648\u0631\u062a\u0627\u062a \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645<\/h3>\n\n\n\n

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

11. \u0627\u0633\u0628\u0631\u062a\u0627\u062a \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645<\/h3>\n\n\n\n

\u064a\u0639\u062a\u0628\u0631 \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0623\u062d\u062f \u0627\u0644\u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u062a\u064a \u064a\u0633\u0647\u0644 \u0627\u0645\u062a\u0635\u0627\u0635\u0647\u0627 \u0648\u0627\u0644\u0645\u062a\u0648\u0641\u0631\u0629 \u0643\u0645\u0643\u0645\u0644 \u063a\u0630\u0627\u0626\u064a. \u062a\u062c\u0645\u0639 \u0628\u0639\u0636 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0628\u064a\u0646 \u0647\u0630\u0627 \u0627\u0644\u0634\u0643\u0644 \u0648\u0627\u0644\u0632\u0646\u0643 \u0644\u0632\u064a\u0627\u062f\u0629 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u062a\u0633\u062a\u0648\u0633\u062a\u064a\u0631\u0648\u0646 \u0641\u064a \u0627\u0644\u062f\u0645 \u0648\u0644\u0643\u0646 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u062d\u0648\u0644 \u0630\u0644\u0643 \u0645\u062e\u062a\u0644\u0637\u0629.<\/p>\n\n\n\n

\u0627\u0644\u062e\u0644\u0627\u0635\u0629<\/h2>\n\n\n\n

\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0647\u0648 \u0645\u0639\u062f\u0646 \u0623\u0633\u0627\u0633\u064a \u0648\u0641\u064a\u0631 \u0641\u064a \u062c\u0633\u0645 \u0627\u0644\u0625\u0646\u0633\u0627\u0646 \u060c \u0645\u0648\u062c\u0648\u062f \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0641\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0645\u062b\u0644 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0648\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u0641\u0648\u0644. \u0642\u062f \u062a\u0643\u0648\u0646 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u062e\u064a\u0627\u0631\u064b\u0627 \u0625\u0636\u0627\u0641\u064a\u064b\u0627 \u0631\u0627\u0626\u0639\u064b\u0627 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0643 \u062e\u0627\u0635\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a \u0644\u0627\u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0645\u0639\u062f\u0646 \u0628\u0634\u0643\u0644 \u0643\u0627\u0641\u064a \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u060c \u0648\u0644\u0643\u0646 \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u064a\u0636\u064b\u0627 \u0627\u062e\u062a\u064a\u0627\u0631 \u0645\u0643\u0645\u0644 \u0645\u0646 \u0639\u0644\u0627\u0645\u0629 \u062a\u062c\u0627\u0631\u064a\u0629 \u062a\u062c\u0627\u0631\u064a\u0629 \u062d\u0633\u0646\u0629 \u0627\u0644\u0633\u0645\u0639\u0629 \u0643\u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0623\u0639\u0644\u0627\u0647. \u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u062a\u062d\u062f\u062b \u0625\u0644\u0649 \u0645\u0642\u062f\u0645 \u0627\u0644\u0631\u0639\u0627\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u062e\u0627\u0635\u0629 \u0625\u0630\u0627 \u0644\u0645 \u062a\u0643\u0646 \u0645\u062a\u0623\u0643\u062f\u064b\u0627 \u0645\u0646 \u0627\u0644\u062c\u0631\u0639\u0629 \u0623\u0648 \u0627\u0644\u0646\u0648\u0639 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0644\u0623\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643.<\/p>\n","protected":false},"excerpt":{"rendered":"

\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0647\u0648 \u0645\u0639\u062f\u0646 \u0623\u0633\u0627\u0633\u064a \u0648\u0641\u064a\u0631 \u0641\u064a \u062c\u0633\u0645 \u0627\u0644\u0625\u0646\u0633\u0627\u0646 \u060c \u0645\u0648\u062c\u0648\u062f \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u060c \u0648\u064a\u064f\u0636\u0627\u0641 \u0625\u0644\u0649 \u0628\u0639\u0636 \u0627\u0644\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u060c \u0648\u0645\u062a\u0627\u062d \u0643\u0645\u0643\u0645\u0644 \u063a\u0630\u0627\u0626\u064a \u060c \u0648\u0645\u0648\u062c\u0648\u062f \u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u0623\u062f\u0648\u064a\u0629 (\u0645\u062b\u0644 \u0627\u0644\u0645\u0644\u064a\u0646\u0627\u062a \u0648\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u062d\u0645\u0648\u0636\u0629). \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0647\u0648 \u0639\u0627\u0645\u0644 \u0645\u0633\u0627\u0639\u062f \u0644\u0645\u0626\u0627\u062a \u0627\u0644\u062a\u0641\u0627\u0639\u0644\u0627\u062a \u0627\u0644\u0623\u0646\u0632\u064a\u0645\u064a\u0629 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0623\u0639\u0635\u0627\u0628 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u0648\u062a\u062e\u0644\u064a\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u060c […]<\/p>\n","protected":false},"author":2,"featured_media":22489,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[42],"tags":[683,684,685,686,687,688,689,690,691,692,693,694,695,696,697,698,699,700,701,702,703,704,705,706,707,708,709,710,711,712,713,714,715,716,717,718,719,720,721,722,723],"class_list":["post-1527","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-42","tag-683","tag-684","tag-685","tag-686","tag-687","tag-688","tag-689","tag-690","tag-691","tag-692","tag-693","tag-694","tag-695","tag-696","tag-697","tag-698","tag-699","tag-700","tag-701","tag-702","tag-703","tag-704","tag-705","tag-706","tag-707","tag-708","tag-709","tag-710","tag-711","tag-712","tag-713","tag-714","tag-715","tag-716","tag-717","tag-718","tag-719","tag-720","tag-721","tag-722","tag-723"],"jetpack_featured_media_url":"https:\/\/thek.ai\/blog\/wp-content\/\/uploads\/2020\/12\/can-i-takedhea-with-magnesium-1-2.jpg","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/thek.ai\/blog\/wp-json\/wp\/v2\/posts\/1527","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thek.ai\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thek.ai\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thek.ai\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/thek.ai\/blog\/wp-json\/wp\/v2\/comments?post=1527"}],"version-history":[{"count":3,"href":"https:\/\/thek.ai\/blog\/wp-json\/wp\/v2\/posts\/1527\/revisions"}],"predecessor-version":[{"id":23468,"href":"https:\/\/thek.ai\/blog\/wp-json\/wp\/v2\/posts\/1527\/revisions\/23468"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thek.ai\/blog\/wp-json\/wp\/v2\/media\/22489"}],"wp:attachment":[{"href":"https:\/\/thek.ai\/blog\/wp-json\/wp\/v2\/media?parent=1527"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thek.ai\/blog\/wp-json\/wp\/v2\/categories?post=1527"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thek.ai\/blog\/wp-json\/wp\/v2\/tags?post=1527"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}