{"id":2020,"date":"2021-03-11T03:25:25","date_gmt":"2021-03-10T23:25:25","guid":{"rendered":"https:\/\/athletehealthguide.com\/?p=2020"},"modified":"2025-11-21T18:51:54","modified_gmt":"2025-11-21T18:51:54","slug":"%d8%a7%d9%81%d8%b6%d9%84-%d9%85%d9%83%d9%85%d9%84%d8%a7%d8%aa-%d8%a8%d9%8a%d8%aa%d8%a7-%d8%a7%d9%84%d8%a7%d9%86%d9%8a%d9%86","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%a8%d9%8a%d8%aa%d8%a7-%d8%a7%d9%84%d8%a7%d9%86%d9%8a%d9%86\/","title":{"rendered":"\u0627\u0641\u0636\u0644 10 \u0645\u0643\u0645\u0644\u0627\u062a \u0628\u064a\u062a\u0627 \u0627\u0644\u0627\u0646\u064a\u0646 \u0641\u064a \u0639\u0627\u0645 2026"},"content":{"rendered":"\n

\u0628\u064a\u062a\u0627 \u0627\u0644\u0627\u0646\u064a\u0646 \u0647\u0648 \u0623\u062d\u062f \u0623\u0643\u062b\u0631 \u0645\u0643\u0648\u0646\u0627\u062a \u0645\u0643\u0645\u0644\u0627\u062a \u0645\u0627 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0634\u064a\u0648\u0639\u064b\u0627 \u0641\u064a \u0627\u0644\u0633\u0648\u0642 \u060c \u0648\u0647\u0648 \u0639\u0628\u0627\u0631\u0629 \u0639\u0646 \u062d\u0645\u0636 \u0628\u064a\u062a\u0627 \u0623\u0645\u064a\u0646\u064a \u0637\u0628\u064a\u0639\u064a \u0648\u0644\u0647 \u0631\u0648\u0627\u0628\u0637 \u0642\u0648\u064a\u0629 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0644\u062f\u0649 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0639\u0646\u062f\u0645\u0627 \u064a\u0628\u0630\u0644\u0648\u0646 \u062c\u0647\u062f\u0627 \u0641\u064a \u0646\u0637\u0627\u0642 60 \u0625\u0644\u0649 240 \u062b\u0627\u0646\u064a\u0629.<\/p>\n\n\n\n

\u064a\u0645\u0643\u0646 \u0644\u0628\u064a\u062a\u0627 \u0627\u0644\u0627\u0646\u064a\u0646 \u0623\u0646 \u064a\u063a\u0630\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0628\u0635\u0641\u062a\u0647 \u0627\u0644\u0645\u0643\u0648\u0646 \u0627\u0644\u0645\u0641\u0636\u0644 \u0644\u062a\u0631\u0643\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629. \u064a\u0645\u0643\u0646 \u0623\u0646  \u064a\u0633\u0627\u0639\u062f \u0628\u064a\u062a\u0627 \u0623\u0644\u0627\u0646\u064a\u0646 \u0641\u064a \u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0627\u062a\u0643 \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639 \u0648\u0623\u0641\u0636\u0644. \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0648\u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u0642\u0648\u0629. \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0628\u062a\u0639\u0632\u064a\u0632 \u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u0648\u0627\u0644\u0642\u0648\u0629 \u060c \u0648\u0627\u0644\u0646\u0645\u0648 \u060c \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u060c \u0641\u0625\u0646 \u0628\u064a\u062a\u0627 \u0627\u0644\u0627\u0646\u064a\u0646 \u0647\u0648 \u0627\u0644\u0633\u0644\u0627\u062d \u0627\u0644\u0633\u0631\u064a \u0644\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646.<\/p>\n\n\n\n

\u0627\u0641\u0636\u0644 10 \u0645\u0643\u0645\u0644\u0627\u062a \u0628\u064a\u062a\u0627 \u0627\u0644\u0627\u0646\u064a\u0646<\/h2>\n\n\n\n

1. \u0645\u0633\u062d\u0648\u0642 \u062a\u0631\u0627\u0646\u0633\u0628\u0627\u0631\u0646\u062a \u0644\u0627\u0628\u0633 \u0628\u064a\u062a\u0627 \u0627\u0644\u0627\u0646\u064a\u0646<\/a><\/h3>\n\n\n
\n
\"\"<\/figure>\n<\/div>\n\n\n
\n
\u0642\u0645 \u0628\u0627\u0644\u0634\u0631\u0627\u0621 \u0645\u0646 \u062a\u0631\u0627\u0646\u0633\u0628\u0627\u0631\u0646\u062a \u0627\u0644\u0627\u0646<\/a><\/div>\n<\/div>\n\n\n\n

\u064a\u0648\u0641\u0631 \u0645\u0633\u062d\u0648\u0642 \u0628\u064a\u062a\u0627 \u0627\u0644\u0627\u0646\u064a\u0646 \u0645\u0646 \u062a\u0631\u0627\u0646\u0633\u0628\u0627\u0631\u0646\u062a \u0644\u0627\u0628\u0633 \u062b\u0644\u0627\u062b\u0629 \u063a\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0628\u064a\u062a\u0627 \u0627\u0644\u0627\u0646\u064a\u0646 \u0641\u064a \u0627\u0644\u0645\u063a\u0631\u0641\u0629 \u0627\u0644\u0648\u0627\u062d\u062f\u0629. \u0648\u0644\u0643\u0646 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u060c \u064a\u0648\u0641\u0631 300 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0628\u064a\u062a\u0627 \u0627\u0644\u0627\u0646\u064a\u0646 \u0641\u064a \u0643\u0644 \u0639\u0644\u0628\u0629 \u060c \u0648\u0647\u0648 \u0627\u0644\u0645\u0643\u0648\u0646 \u0627\u0644\u0648\u062d\u064a\u062f \u0639\u0644\u0649 \u0645\u0644\u0635\u0642 \u0627\u0644\u0645\u0643\u0645\u0644. \u0644\u0627 \u064a\u0633\u062a\u062e\u062f\u0645 \u0647\u0630\u0627 \u0627\u0644\u0645\u0646\u062a\u062c \u0627\u0644\u0645\u062d\u0644\u064a\u0627\u062a \u0627\u0644\u0627\u0635\u0637\u0646\u0627\u0639\u064a\u0629 \u0623\u0648 \u0627\u0644\u0645\u0644\u0648\u0646\u0627\u062a \u0623\u0648 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u062d\u0627\u0641\u0638\u0629. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u0641\u0647\u0648 \u063a\u064a\u0631 \u0645\u0639\u062f\u0651\u0644 \u0648\u0631\u0627\u062b\u064a\u064b\u0627 \u0648\u062e\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u063a\u0644\u0648\u062a\u064a\u0646. \u064a\u0645\u0643\u0646\u0643 \u0645\u0632\u062c \u0645\u063a\u0631\u0641\u0629 \u0648\u0627\u062d\u062f\u0629 (3000 \u0645\u062c\u0645) \u0628\u0633\u0647\u0648\u0644\u0629 \u0645\u0639 \u0633\u0648\u0627\u0626\u0644 \u0623\u062e\u0631\u0649 \u0645\u062b\u0644 \u0627\u0644\u0639\u0635\u0627\u0626\u0631 \u060c \u0642\u0628\u0644 15-30 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u062a\u062d\u0645\u0644 \u0623\u0641\u0636\u0644 \u0648\u062a\u0643\u0631\u0627\u0631 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0627\u0644\u064a.<\/p>\n\n\n\n

2. \u0645\u0633\u062d\u0648\u0642 \u0628\u0644\u0643 \u0633\u0628\u0644\u0645\u0646\u062a \u0628\u064a\u062a\u0627 \u0627\u0644\u0627\u0646\u064a\u0646<\/a><\/h3>\n\n\n
\n
\"\"<\/figure>\n<\/div>\n\n\n
\n
\u0642\u0645 \u0628\u0627\u0644\u0634\u0631\u0627\u0621 \u0645\u0646 \u0627\u0645\u0627\u0632\u0648\u0646 \u0627\u0644\u0627\u0646<\/a><\/div>\n<\/div>\n\n\n\n

\u0628\u0645\u0643\u0648\u0646\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u062c\u0648\u062f\u0629 \u0648 \u0628\u0633\u064a\u0637\u0629 \u0648\u0645\u0628\u0627\u0634\u0631\u0629 \u062a\u0645 \u0627\u062e\u062a\u0628\u0627\u0631\u0647\u0627 \u0645\u0646 \u0642\u0628\u0644 \u0623\u0637\u0631\u0627\u0641 \u062b\u0627\u0644\u062b\u0629 \u060c \u064a\u062d\u062a\u0648\u064a \u0645\u0643\u0645\u0644 \u0628\u0644\u0643 \u0633\u0628\u0644\u0645\u0646\u062a \u0628\u064a\u062a\u0627 \u0627\u0644\u0627\u0646\u064a\u0646 \u0639\u0644\u0649 \u0628\u064a\u062a\u0627 \u0627\u0644\u0627\u0646\u064a\u0646 \u062e\u0627\u0644\u0635 \u0648\u0628\u062f\u0648\u0646 \u0625\u0636\u0627\u0641\u0627\u062a \u0623\u062e\u0631\u0649 \u0645\u062b\u0644 \u060c \u0627\u0644\u0633\u0643\u0631 \u0623\u0648 \u0641\u0648\u0644 \u0627\u0644\u0635\u0648\u064a\u0627 \u0623\u0648 \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0623\u0648 \u0627\u0644\u063a\u0644\u0648\u062a\u064a\u0646 \u0623\u0648 \u0623\u064a \u0634\u064a\u0621 \u0622\u062e\u0631. \u064a\u062e\u062a\u0628\u0631 \u0645\u062e\u062a\u0628\u0631 \u0628\u0644\u0643 \u0633\u0628\u0644\u0645\u0646\u062a \u0645\u0646\u062a\u062c\u0627\u062a\u0647 \u0644\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0646\u0642\u0627\u0648\u062a\u0647\u0627 \u0648\u0647\u0648 \u0623\u0645\u0631 \u062c\u064a\u062f \u062f\u0627\u0626\u0645\u064b\u0627. \u0623\u0645\u0627 \u0641\u064a\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0628\u062d\u062c\u0645 \u0627\u0644\u062d\u0635\u0629 \u060c \u064a\u0623\u062a\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0643\u0645\u0644 \u0628\u0643\u0645\u064a\u0629 \u0642\u0644\u064a\u0644\u0629 \u0645\u0646 \u0628\u064a\u062a\u0627 \u0627\u0644\u0627\u0646\u064a\u0646 (600 \u0645\u062c\u0645). \u0639\u0644\u0649 \u0639\u0643\u0633 \u0645\u0639\u0638\u0645 \u0627\u0644\u0645\u0646\u0627\u0641\u0633\u064a\u0646 \u0627\u0644\u0622\u062e\u0631\u064a\u0646 \u060c \u0644\u0627 \u064a\u0623\u062a\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0646\u062a\u062c \u0645\u0639 \u0645\u063a\u0631\u0641\u0629 \u0644\u0642\u064a\u0627\u0633 \u0627\u0644\u062c\u0631\u0639\u0627\u062a \u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u062c\u0639\u0644 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0648\u062c\u0628\u0629 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627 \u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629 \u0625\u0630\u0627 \u0644\u0645 \u062a\u0643\u0646 \u0645\u062c\u0647\u0632\u064b\u0627 \u0628\u0648\u0633\u0627\u0626\u0644 \u0642\u064a\u0627\u0633 \u0628\u062f\u064a\u0644\u0629. \u062a\u0648\u0635\u064a \u0628\u0644\u0643 \u0633\u0628\u0644\u0645\u0646\u062a \u0628\u062a\u0646\u0627\u0648\u0644 3 \u0645\u0644\u0627\u0639\u0642 \u064a\u0648\u0645\u064a\u064b\u0627 \u0623\u064a \u062d\u0648\u0627\u0644\u064a 1.8 \u062c\u0631\u0627\u0645. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062a\u0646\u0627\u0648\u0644 3 \u0645\u0644\u0627\u0639\u0642 \u064a\u0648\u0645\u064a\u064b\u0627 \u060c \u0641\u0633\u064a\u0633\u062a\u0645\u0631 \u0627\u0644\u0645\u0646\u062a\u062c \u0645\u0639\u0643 \u0644\u0645\u062f\u0629 \u0634\u0647\u0631\u064a\u0646 \u062a\u0642\u0631\u064a\u0628\u064b\u0627.<\/p>\n\n\n\n

3. \u0643\u0628\u0633\u0648\u0644\u0627\u062a \u0646\u0627\u0648 \u0641\u0648\u062f\u0632 \u0628\u064a\u062a\u0627 \u0627\u0644\u0627\u0646\u064a\u0646<\/a><\/h3>\n\n\n
\n
\"\"<\/figure>\n<\/div>\n\n\n
\n
\u0642\u0645 \u0628\u0627\u0644\u0634\u0631\u0627\u0621 \u0645\u0646 \u0627\u064a\u0647\u064a\u0631\u0628 \u0627\u0644\u0627\u0646<\/a><\/div>\n<\/div>\n\n\n\n

\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0631\u064a\u062f\u0648\u0646 \u0645\u0643\u0645\u0644 \u0628\u064a\u062a\u0627 \u0627\u0644\u0627\u0646\u064a\u0646 \u064a\u0633\u062a\u0637\u064a\u0639\u0648\u0646 \u062d\u0645\u0644\u0647 \u0628\u0633\u0647\u0648\u0644\u0629 \u0645\u0639\u0647\u0645 \u0627\u0644\u0649 \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0623\u0648 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0646\u0642\u0644 \u060c \u0641\u0642\u062f \u0642\u0627\u0645\u062a \u0646\u0627\u0648 \u0641\u0648\u062f\u0632 \u0628\u062a\u0635\u0646\u064a\u0639 \u0643\u0628\u0633\u0648\u0644\u0627\u062a \u0628\u0633\u064a\u0637\u0629 \u0648\u0635\u062f\u064a\u0642\u0629 \u0644\u0644\u0646\u0628\u0627\u062a\u064a\u0646 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 750 \u0645\u062c\u0645 \u0645\u0646 CarnoSyn\u00ae \u060c \u0648\u0647\u064a \u062a\u0631\u0643\u064a\u0628\u0629 \u062d\u0627\u0635\u0644\u0629 \u0639\u0644\u0649 \u0628\u0631\u0627\u0621\u0629 \u0627\u062e\u062a\u0631\u0627\u0639 \u062a\u0645 \u0627\u062e\u062a\u0628\u0627\u0631\u0647\u0627 \u0644\u062a\u0632\u0648\u064a\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0644\u0637\u0627\u0642\u0629 \u0644\u0644\u0639\u0645\u0644 \u0628\u062c\u062f\u064a\u0629 \u0623\u0643\u0628\u0631 \u0648\u0644\u0645\u062f\u0629 \u0623\u0637\u0648\u0644 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0643\u062b\u0641\u0629. <\/p>\n\n\n\n

\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0627\u0644\u0645\u0646\u062a\u062c \u0644\u064a\u0633 \u0645\u0635\u0646\u0648\u0639\u064b\u0627 \u0645\u0646 \u0645\u0643\u0648\u0646\u0627\u062a \u0645\u0633\u0628\u0628\u0629 \u0644\u0644\u062d\u0633\u0627\u0633\u064a\u0629 \u060c \u0625\u0644\u0627 \u0623\u0646\u0647 \u0645\u0635\u0646\u0648\u0639 \u0641\u064a \u0645\u0646\u0634\u0623\u0629 \u062a\u0639\u0627\u0644\u062c \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u063a\u0644\u0648\u062a\u064a\u0646 \u0648\u0641\u0648\u0644 \u0627\u0644\u0635\u0648\u064a\u0627 \u0648\u0645\u0633\u0628\u0628\u0627\u062a \u0627\u0644\u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649. \u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u0630\u0627 \u0627\u0644\u0623\u0645\u0631 \u0644\u0627 \u064a\u0646\u0627\u0633\u0628\u0643 \u060c \u0641\u0642\u0645 \u0628\u0627\u062e\u062a\u064a\u0627\u0631 \u062e\u064a\u0627\u0631 \u0623\u062e\u0631. \u064a\u062a\u0645 \u0627\u062e\u062a\u0628\u0627\u0631 \u0627\u0644\u0643\u0628\u0633\u0648\u0644\u0627\u062a \u0645\u0646 \u0642\u0628\u0644 \u0637\u0631\u0641 \u062b\u0627\u0644\u062b \u0645\u0646 \u0642\u0628\u0644 Informed Choice \u060c \u0648\u0647\u064a \u0645\u0646\u0638\u0645\u0629 \u0645\u062d\u062a\u0631\u0645\u0629 \u062a\u0642\u0648\u0645 \u0628\u0627\u062e\u062a\u0628\u0627\u0631 \u0627\u0644\u0645\u0648\u0627\u062f \u0648\u0627\u0644\u0634\u0648\u0627\u0626\u0628 \u0627\u0644\u0645\u062d\u0638\u0648\u0631\u0629.<\/p>\n\n\n\n

4. \u0645\u0633\u062d\u0648\u0642 \u0627\u0648\u0628\u062a\u064a\u0645\u0648\u0645 \u0646\u064a\u0648\u062a\u0631\u0634\u0646 \u0628\u064a\u062a\u0627 \u0627\u0644\u0627\u0646\u064a\u0646<\/a><\/h3>\n\n\n
\n
\"\"<\/figure>\n<\/div>\n\n\n
\n
\u0642\u0645 \u0628\u0627\u0644\u0634\u0631\u0627\u0621 \u0645\u0646 \u0627\u0645\u0627\u0632\u0648\u0646 \u0627\u0644\u0627\u0646<\/a><\/div>\n<\/div>\n\n\n\n

\u0642\u0627\u0645\u062a \u0627\u0648\u0628\u062a\u064a\u0645\u0648\u0645 \u0646\u064a\u0648\u062a\u0631\u0634\u0646 \u0628\u062a\u0637\u0648\u064a\u0631 \u0647\u0630\u0647 \u0627\u0644\u062a\u0631\u0643\u064a\u0628\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0628\u064a\u062a\u0627 \u0627\u0644\u0627\u0646\u064a\u0646 CarnoSyn \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0628\u064a\u062a\u0627 \u0627\u0644\u0627\u0646\u064a\u0646 \u0627\u0644\u0646\u0642\u064a \u0648\u062d\u0645\u0636 \u0627\u0644\u0647\u0633\u062a\u062f\u064a\u0646 \u0627\u0644\u0623\u0645\u064a\u0646\u064a \u0648\u0627\u0644\u0641\u0648\u0633\u0641\u0627\u062a \u062e\u0635\u064a\u0635\u0627\u064b \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u062a\u0641\u0627\u062f\u064a \u0627\u0644\u0625\u0631\u0647\u0627\u0642 \u0648\u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u0636\u0644\u064a \u0627\u0644\u0646\u0627\u062a\u062c \u0639\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u062c\u0647\u062f\u0629 \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u0627\u0644\u062a\u062f\u0631\u0628 \u0628\u062c\u0647\u062f \u0623\u0643\u0628\u0631 \u0644\u0641\u062a\u0631\u0627\u062a \u0623\u0637\u0648\u0644. \u064a\u0632\u0648\u062f\u0643 \u0627\u0644\u0633\u0643\u0648\u0628 \u0627\u0644\u0648\u0627\u062d\u062f \u0628 1.6 \u063a\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u064a\u062a\u0627 \u0627\u0644\u0627\u0646\u064a\u0646 \u0627\u0644\u0635\u0627\u0641\u064a. \u064a\u0645\u0643\u0646\u0643 \u0625\u0636\u0627\u0641\u0629 \u0647\u0630\u0627 \u0627\u0644\u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u063a\u064a\u0631 \u0645\u0646\u0643\u0647 \u0625\u0644\u0649 \u0645\u0634\u0631\u0648\u0628\u0643 \u0627\u0644\u0645\u0641\u0636\u0644 \u0623\u0648 \u064a\u0645\u0643\u0646\u0643 \u0627\u062e\u062a\u064a\u0627\u0631 \u062e\u064a\u0627\u0631 \u0627\u0644\u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u0645\u0646\u0643\u0647 \u0648\u0634\u0631\u0628\u0647 \u0645\u0639 \u0627\u0644\u0645\u0627\u0621 \u0627\u0644\u0628\u0627\u0631\u062f.<\/p>\n\n\n\n

5. \u0645\u0633\u062d\u0648\u0642 \u0628\u0631\u064a\u0645\u0641\u0648\u0631\u0633 \u0628\u064a\u062a\u0627 \u0627\u0644\u0627\u0646\u064a\u0646<\/a><\/h3>\n\n\n
\n
\"\"<\/figure>\n<\/div>\n\n\n
\n
\u0642\u0645 \u0628\u0627\u0644\u0634\u0631\u0627\u0621 \u0645\u0646 \u0627\u0645\u0627\u0632\u0648\u0646 \u0627\u0644\u0627\u0646<\/a><\/div>\n<\/div>\n\n\n\n

\u062a\u0645 \u062a\u0635\u0646\u064a\u0639 \u0647\u0630\u0627 \u0627\u0644\u0645\u0646\u062a\u062c \u0645\u0646 \u0642\u0628\u0644 \u0634\u0631\u0643\u0629 \u0628\u0631\u064a\u0645\u0641\u0648\u0631\u0633 \u060c \u0648\u0647\u064a \u0634\u0631\u0643\u0629 \u062a\u0635\u0646\u064a\u0639 \u0645\u0643\u0645\u0644\u0627\u062a \u0633\u0631\u064a\u0639\u0629 \u0627\u0644\u0646\u0645\u0648 \u0648\u0645\u0642\u0631\u0647\u0627 \u0641\u064a \u0627\u0644\u0648\u0644\u0627\u064a\u0627\u062a \u0627\u0644\u0645\u062a\u062d\u062f\u0629 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u0629. \u062a\u0642\u0648\u0645 \u0627\u0644\u0634\u0631\u0643\u0629 \u0628\u062a\u0632\u0648\u064a\u062f \u0639\u0645\u0644\u0627\u0626\u0647\u0627 \u0628\u0645\u0643\u0645\u0644\u0627\u062a \u063a\u0630\u0627\u0626\u064a\u0629 \u0641\u0639\u0627\u0644\u0629 \u0648\u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u062c\u0648\u062f\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0647\u0645 \u0641\u064a \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0623\u0647\u062f\u0627\u0641\u0647\u0645 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629. \u0645\u0643\u0645\u0644 \u0628\u064a\u062a\u0627 \u0627\u0644\u0627\u0646\u064a\u0646 \u0647\u0630\u0627 \u0647\u0648 \u0623\u062d\u062f \u0645\u0646\u062a\u062c\u0627\u062a\u0647\u0627 \u060c \u0648\u0647\u0648 \u0645\u0643\u0645\u0644 \u0628\u0633\u064a\u0637 \u064a\u0642\u062f\u0645 2 \u062c\u0645 \u0641\u0642\u0637 \u0645\u0646 \u0628\u064a\u062a\u0627 \u0627\u0644\u0627\u0646\u064a\u0646 \u0644\u0643\u0644 \u062c\u0631\u0639\u0629. \u0625\u0646\u0647 \u062e\u064a\u0627\u0631 \u0645\u064a\u0633\u0648\u0631 \u0627\u0644\u062a\u0643\u0644\u0641\u0629 \u0644\u0644\u063a\u0627\u064a\u0629 \u0648\u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u0643\u0648\u0646 \u0648\u0627\u062d\u062f \u0648\u0647\u0648 \u0627\u0644\u0628\u064a\u062a\u0627 \u0627\u0644\u0627\u0646\u064a\u0646 \u060c \u0644\u0643\u0646\u0647 \u0644\u0627 \u064a\u0642\u062f\u0645 \u062d\u0642\u064b\u0627 \u0623\u064a \u0634\u064a\u0621 \u0641\u0631\u064a\u062f \u0644\u062c\u0639\u0644\u0647 \u0645\u062a\u0645\u064a\u0632\u064b\u0627.<\/p>\n\n\n\n

6. \u0645\u0633\u062d\u0648\u0642 \u0643\u0631\u064a\u0641\u0648\u0631\u0633 \u0628\u064a\u0631\u0641\u0648\u0631\u0645\u0646\u0633 \u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0648\u0628\u064a\u062a\u0627 \u0627\u0644\u0627\u0646\u064a\u0646<\/a><\/h3>\n\n\n
\n
\"\"<\/figure>\n<\/div>\n\n\n
\n
\u0642\u0645 \u0628\u0627\u0644\u0634\u0631\u0627\u0621 \u0645\u0646 \u0627\u0645\u0627\u0632\u0648\u0646 \u0627\u0644\u0627\u0646<\/a><\/div>\n<\/div>\n\n\n\n

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

\u062a\u062d\u062a\u0648\u064a \u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a \u0630\u0627\u062a \u0627\u0644\u0646\u0643\u0647\u0627\u062a \u0639\u0644\u0649 \u0645\u0648\u0627\u062f \u062a\u062d\u0644\u064a\u0629 \u0635\u0646\u0627\u0639\u064a\u0629 \u060c \u0648\u0644\u0643\u0646 \u064a\u0645\u0643\u0646 \u0644\u0644\u0645\u0631\u0621 \u062f\u0627\u0626\u0645\u064b\u0627 \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u062e\u064a\u0627\u0631 \u0627\u0644\u063a\u064a\u0631 \u0645\u0646\u0643\u0647 \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0645\u0648\u0627\u062f \u0627\u0644\u062a\u062d\u0644\u064a\u0629 \u0627\u0644\u0635\u0646\u0627\u0639\u064a\u0629 \u062a\u0645\u062b\u0644 \u0645\u0634\u0643\u0644\u0629 \u0644\u0647. \u062a\u0645 \u062a\u0635\u0646\u064a\u0639 \u0627\u0644\u0645\u0643\u0645\u0644 \u0641\u064a \u0645\u0646\u0634\u0623\u0629 \u064a\u062a\u0645 \u0641\u064a\u0647\u0627 \u062a\u0635\u0646\u064a\u0639 \u0645\u0646\u062a\u062c\u0627\u062a \u0623\u062e\u0631\u0649 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u0633\u0628\u0628\u0627\u062a \u0627\u0644\u062d\u0633\u0627\u0633\u064a\u0629 \u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u063a\u0644\u0648\u062a\u064a\u0646 \u0648\u0641\u0648\u0644 \u0627\u0644\u0635\u0648\u064a\u0627 \u0648\u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u060c \u0645\u0645\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0647 \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0635\u0627\u0628\u064b\u0627 \u0628\u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u062c\u0648\u0632 \u060c \u0641\u0642\u062f \u0644\u0627\u064a\u0643\u0648\u0646 \u0647\u0630\u0627 \u0627\u0644\u062e\u064a\u0627\u0631 \u0645\u0646\u0627\u0633\u0628\u0627 \u0644\u0643.<\/p>\n\n\n\n

7. \u0645\u0633\u062d\u0648\u0642 \u062c\u0648\u0644\u062f \u0633\u062a\u0627\u0646\u062f\u0631\u062f \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/a><\/h3>\n\n\n
\n
\"\"<\/figure>\n<\/div>\n\n\n
\n
\u0642\u0645 \u0628\u0627\u0644\u0634\u0631\u0627\u0621 \u0645\u0646 \u0627\u064a\u0647\u064a\u0631\u0628 \u0627\u0644\u0627\u0646<\/a><\/div>\n<\/div>\n\n\n\n

\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0648\u062c\u0648\u062f \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0641\u064a \u0645\u0643\u0645\u0644 \u0645\u0627 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 \u0627\u0648\u0628\u062a\u064a\u0645\u0648\u0645 \u0646\u064a\u0648\u062a\u0631\u0634\u0646 \u060c \u0625\u0644\u0627 \u0623\u0646 \u0628\u064a\u062a\u0627 \u0627\u0644\u0627\u0646\u064a\u0646 \u0647\u0648 \u0627\u0644\u0645\u0643\u0648\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0641\u064a \u0627\u0644\u0645\u0646\u062a\u062c. \u062a\u062d\u062a\u0648\u064a \u0627\u0644\u0645\u0644\u0639\u0642\u0629 \u0627\u0644\u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u0645\u0643\u0645\u0644 \u0639\u0644\u0649 1.5 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0628\u064a\u062a\u0627 \u0627\u0644\u0627\u0646\u064a\u0646. \u0628\u0627\u0644\u0627\u0636\u0627\u0641\u0629 \u0627\u0644\u0649 \u0630\u0644\u0643 \u060c \u0641\u0623\u0646\u0647 \u064a\u0648\u0641\u0631 \u0645\u0643\u0648\u0646\u0627\u062a \u0645\u0641\u064a\u062f\u0629 \u0623\u062e\u0631\u0649 \u0645\u062b\u0644 \u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0628\u060c \u0648\u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646\u060c \u0648\u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629\u060c \u0648\u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646. \u062a\u0639\u0645\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0645\u0639\u064b\u0627 \u0644\u062a\u0648\u0641\u064a\u0631 \u062a\u0623\u062b\u064a\u0631 \u0642\u0648\u064a \u0644\u062a\u062d\u0633\u064a\u0646 \u0623\u062f\u0627\u0626\u0643 \u0641\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646. \u064a\u062a\u0648\u0641\u0631 \u0647\u0630\u0627 \u0627\u0644\u0645\u0643\u0645\u0644 \u0628\u0633\u062a \u0646\u0643\u0647\u0627\u062a \u0627\u0628\u062f\u0627\u0639\u064a\u0629 \u0648\u0647\u064a \u0646\u0643\u0647\u0629 \u0639\u0635\u064a\u0631 \u0627\u0644\u0639\u0646\u0628 \u0648\u0627\u0644\u062a\u0641\u0627\u062d \u0627\u0644\u0623\u062e\u0636\u0631 \u0648\u0627\u0644\u0635\u0646\u0648\u0628\u0631 \u0627\u0644\u062a\u0641\u0627\u062d \u0627\u0644\u0641\u0631\u0627\u0648\u0644\u0629 \u0648\u0627\u0644\u064a\u0645\u0648\u0646 \u0648\u0627\u0644\u0628\u0637\u064a\u062e \u0648\u0627\u0644\u0641\u0648\u0627\u0643\u0647.<\/p>\n\n\n\n

8. \u0645\u0633\u062d\u0648\u0642 \u0633\u064a\u0644\u064a\u0643\u0648\u0631 \u0633\u064a 4 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/a><\/h3>\n\n\n
\n
\"\"<\/figure>\n<\/div>\n\n\n
\n
\u0642\u0645 \u0628\u0627\u0644\u0634\u0631\u0627\u0621 \u0645\u0646 \u0627\u064a\u0647\u064a\u0631\u0628 \u0627\u0644\u0627\u0646<\/a><\/div>\n<\/div>\n\n\n\n

\u064a\u062d\u062a\u0648\u064a \u0645\u0643\u0645\u0644 \u0633\u064a\u0644\u064a\u0643\u0648\u0631 \u0633\u064a 4 \u0639\u0644\u0649 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0628 \u0648\u0646\u062a\u0631\u0627\u062a \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0648\u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0639\u0645\u0644 \u0645\u0639 \u0627\u0644\u0628\u064a\u062a\u0627 \u0627\u0644\u0623\u0646\u064a\u0646 \u0628\u0634\u0643\u0644 \u062a\u0622\u0632\u0631\u064a \u0644\u062a\u0639\u0632\u064a\u0632 \u0623\u062f\u0627\u0626\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u062a\u062d\u062a\u0648\u064a \u0627\u0644\u0645\u063a\u0631\u0641\u0629 \u0627\u0644\u0648\u0627\u062d\u062f\u0629 \u0639\u0644\u0649 1.6 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u064a\u062a\u0627 \u0627\u0644\u0623\u0646\u064a\u0646 \u0639\u0644\u0649 \u0634\u0643\u0644 carnosyn \u0644\u062f\u0639\u0645 \u0639\u0636\u0644\u0627\u062a\u0643. \u0644\u0627 \u064a\u062d\u062a\u0648\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0643\u0645\u0644 \u0639\u0644\u0649 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0623\u0648 \u0627\u0644\u0633\u0643\u0631 \u0623\u0648 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/p>\n\n\n\n

9. \u0645\u0633\u062d\u0648\u0642 \u0646\u0648\u062a\u0631\u064a\u0648\u0643\u0648\u0633\u062a \u0628\u064a\u062a\u0627 \u0627\u0644\u0627\u0646\u064a\u0646<\/a><\/h3>\n\n\n
\n
\"\"<\/figure>\n<\/div>\n\n\n
\n
\u0642\u0645 \u0628\u0627\u0644\u0634\u0631\u0627\u0621 \u0645\u0646 \u0627\u0645\u0627\u0632\u0648\u0646 \u0627\u0644\u0627\u0646<\/a><\/div>\n<\/div>\n\n\n\n

\u0646\u0648\u062a\u0631\u064a\u0648\u0643\u0648\u0633\u062a \u0628\u064a\u062a\u0627 \u0623\u0644\u0627\u0646\u064a\u0646 \u0647\u0648 \u0645\u0643\u0645\u0644 \u0646\u0642\u064a \u0639\u0627\u0644\u064a \u0627\u0644\u062c\u0648\u062f\u0629 \u0648\u063a\u064a\u0631 \u0645\u0639\u062f\u0651\u0644 \u0648\u0631\u0627\u062b\u064a\u064b\u0627 \u0648\u062e\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u063a\u0644\u0648\u062a\u064a\u0646 \u0648\u062a\u0645 \u0627\u062e\u062a\u0628\u0627\u0631\u0647 \u0645\u0646 \u0642\u0628\u0644 \u0637\u0631\u0641 \u062b\u0627\u0644\u062b. \u062a\u0645 \u0635\u0646\u0639\u0647 \u0641\u064a \u0645\u0646\u0634\u0623\u0629 \u0645\u062a\u0648\u0627\u0641\u0642\u0629 \u0645\u0639 \u0645\u0645\u0627\u0631\u0633\u0627\u062a \u0627\u0644\u062a\u0635\u0646\u064a\u0639 \u0627\u0644\u062c\u064a\u062f\u0629 \u0648\u0645\u0633\u062c\u0644\u0629 \u0644\u062f\u0649 \u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u063a\u0630\u0627\u0621 \u0648\u0627\u0644\u062f\u0648\u0627\u0621. \u062a\u062d\u062a\u0648\u064a \u0643\u0644 \u062d\u0635\u0629 \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u0645\u0643\u0645\u0644 \u0627\u0644\u063a\u064a\u0631 \u0645\u0646\u0643\u0647 \u0639\u0644\u0649 3 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0628\u064a\u062a\u0627 \u0623\u0644\u0627\u0646\u064a\u0646. \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u062a\u0648\u0635\u064a \u0646\u0648\u062a\u0631\u064a\u0648\u0643\u0648\u0633\u062a \u0628\u062a\u0646\u0627\u0648\u0644 \u0645\u063a\u0631\u0641\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0639 8 \u0623\u0648\u0646\u0635\u0627\u062a \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0623\u0648 \u0627\u0644\u0639\u0635\u064a\u0631 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u062d\u0648\u0627\u0644\u064a 20 \u0625\u0644\u0649 30 \u062f\u0642\u064a\u0642\u0629.<\/p>\n\n\n\n

10. \u0645\u0633\u062d\u0648\u0642 \u0628\u064a \u0625\u0633 \u0625\u0646 \u0625\u0643\u0633\u0628\u0644\u0648\u062f \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/a><\/h3>\n\n\n
\n
\"\"<\/figure>\n<\/div>\n\n\n
\n
\u0642\u0645 \u0628\u0627\u0644\u0634\u0631\u0627\u0621 \u0645\u0646 \u0627\u064a\u0647\u064a\u0631\u0628 \u0627\u0644\u0627\u0646<\/a><\/div>\n<\/div>\n\n\n\n

\u062a\u0645 \u062a\u0635\u0645\u064a\u0645 \u0645\u0643\u0645\u0644 \u0628\u064a \u0625\u0633 \u0625\u0646 \u0625\u0643\u0633\u0628\u0644\u0648\u062f \u0645\u0646 \u062e\u0644\u0627\u0644 \u0625\u0636\u0627\u0641\u0629 \u062b\u0644\u0627\u062b\u0629 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u062e\u0644\u0637\u0627\u062a \u0627\u0628\u062a\u0643\u0627\u0631\u0627. \u0627\u0644\u062e\u0644\u0637\u0629 \u0627\u0644\u0623\u0648\u0644\u0649 \u0648\u0647\u064a “\u0645\u064a\u0648\u062c\u064a\u0646\u064a\u0643 \u0645\u064a\u062a\u0631\u064a\u0643\u0633” \u0627\u0644\u0645\u0644\u064a\u0626\u0629 \u0628\u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u060c \u0627\u0644\u062e\u0644\u0637\u0629 \u0627\u0644\u062b\u0627\u0646\u064a\u0629 \u0647\u064a “\u0625\u0646\u062f\u064a\u0648\u0631\u0627 \u0634\u0648\u062a” \u0627\u0644\u062a\u064a \u0647\u064a \u0641\u064a \u0627\u0644\u0623\u0633\u0627\u0633 \u0645\u0632\u064a\u062c \u0645\u0646 \u0627\u0644\u0628\u064a\u062a\u0627 \u0623\u0644\u0627\u0646\u064a\u0646 \u060c \u0648\u0623\u062e\u064a\u0631\u0627 \u0627\u0644\u062e\u0644\u0637\u0629 \u0627\u0644\u062b\u0627\u0644\u062b\u0629 \u0647\u064a “\u062b\u064a\u0631\u0645\u064a\u0643 \u0625\u0646\u064a\u0631\u062c\u064a” \u0627\u0644\u062a\u064a \u0645\u0646 \u062e\u0644\u0627\u0644\u0647\u0627 \u0633\u062a\u0635\u0644 \u0625\u0644\u0649 \u0623\u0639\u0644\u0649 \u0645\u0631\u0627\u062d\u0644 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u060c \u0648\u0633\u062a\u0632\u064a\u062f \u0642\u0648\u062a\u0643 \u0627\u0644\u0639\u0642\u0644\u064a\u0629. \u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0645\u0643\u0645\u0644 \u0623\u064a\u0636\u0627 \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u0645\u064a\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0645\u062b\u0644 \u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0633\u064a\u060c \u062f\u060c \u06281\u060c \u06286\u060c \u062812. \u064a\u0623\u062a\u064a \u0627\u0644\u0645\u0643\u0645\u0644 \u0628\u0639\u062f\u0629 \u0646\u0643\u0647\u0627\u062a \u0631\u0627\u0626\u0639\u0629 \u0648\u0647\u064a \u0627\u0644\u0643\u0631\u0632 \u0648\u0639\u0635\u064a\u0631 \u0627\u0644\u062a\u0648\u062a \u0648\u0627\u0644\u062a\u0641\u0627\u062d \u0627\u0644\u0623\u062e\u0636\u0631 \u0648\u0627\u0644\u0639\u0646\u0628 \u0648\u0627\u0644\u0641\u0627\u0643\u0647\u0629.<\/p>\n\n\n\n

\u0645\u0627 \u0627\u0644\u0630\u064a \u062a\u0628\u062d\u062b \u0639\u0646\u0647 \u0639\u0646\u062f \u0634\u0631\u0627\u0621 \u0628\u064a\u062a\u0627 \u0627\u0644\u0627\u0646\u064a\u0646<\/h2>\n\n\n\n

\u0642\u062f \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0625\u0631\u0647\u0627\u0642 \u0639\u0646\u062f \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0641\u0636\u0644 \u0645\u0643\u0645\u0644 \u0628\u064a\u062a\u0627 \u0623\u0644\u0627\u0646\u064a\u0646 \u064a\u0646\u0627\u0633\u0628 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643 \u0627\u0644\u0634\u062e\u0635\u064a\u0629. \u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u062b\u0644\u0627\u062b\u0629 \u0623\u0634\u064a\u0627\u0621 \u064a\u062c\u0628 \u0645\u0631\u0627\u0639\u0627\u062a\u0647\u0627 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0641\u064a \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0641\u0636\u0644 \u0645\u0643\u0645\u0644 \u0628\u064a\u062a\u0627 \u0623\u0644\u0627\u0646\u064a\u0646 \u0644\u0643.<\/p>\n\n\n\n

\u0645\u0646 \u0635\u0646\u0639 \u0627\u0644\u0645\u0646\u062a\u062c:<\/strong> \u0639\u0646\u062f\u0645\u0627 \u0642\u0645\u062a \u0623\u0646\u0627 \u0628\u062c\u0645\u0639 \u0647\u0630\u0647 \u0627\u0644\u0642\u0627\u0626\u0645\u0629 \u0645\u0646 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u062e\u062a\u0631\u062a \u0623\u0641\u0636\u0644 \u0627\u0644\u0634\u0631\u0643\u0627\u062a \u0642\u0628\u0644 \u0623\u0646 \u0623\u062c\u0631\u0628 \u0645\u0646\u062a\u062c\u0627\u062a\u0647\u0627. \u0644\u0642\u062f \u0646\u0638\u0631\u062a \u0641\u064a \u0627\u0644\u0645\u0631\u0627\u0641\u0642 \u0627\u0644\u062a\u064a \u062a\u0645 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 \u0644\u0625\u0646\u0634\u0627\u0621 \u0627\u0644\u0645\u0646\u062a\u062c\u0627\u062a \u060c \u0648\u0647\u0648 \u0627\u0644\u0645\u0643\u0627\u0646 \u0627\u0644\u0630\u064a \u064a\u062a\u0645 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0648\u062a\u062d\u0644\u064a\u0644 \u0633\u0645\u0639\u0629 \u0627\u0644\u0634\u0631\u0643\u0629. \u064a\u062c\u0628 \u0623\u0646 \u062a\u0641\u0639\u0644 \u0627\u0644\u0634\u064a\u0621 \u0646\u0641\u0633\u0647 \u0642\u0628\u0644 \u062a\u062c\u0631\u0628\u0629 \u0645\u0646\u062a\u062c \u0644\u0636\u0645\u0627\u0646 \u062d\u0635\u0648\u0644\u0643 \u0639\u0644\u0649 \u0645\u0646\u062a\u062c \u0639\u0627\u0644\u064a \u0627\u0644\u062c\u0648\u062f\u0629.<\/p>\n\n\n\n

\u0645\u062d\u062a\u0648\u0649 \u0628\u064a\u062a\u0627 <\/strong>\u0623\u0644\u0627\u0646\u064a\u0646:<\/strong> 2-5 \u062c\u0631\u0627\u0645 \u0647\u064a \u0627\u0644\u062c\u0631\u0639\u0629 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627 \u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0628\u064a\u062a\u0627 \u0623\u0644\u0627\u0646\u064a\u0646. \u064a\u062c\u0628 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0627\u0644\u062d\u0635\u0629 \u0627\u0644\u0648\u0627\u062d\u062f\u0629 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0642\u062f\u0631 \u0645\u0646 \u0628\u064a\u062a\u0627 \u0623\u0644\u0627\u0646\u064a\u0646. \u0623\u0645\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u062d\u0633\u0627\u0633\u064b\u0627 \u062a\u062c\u0627\u0647 \u0628\u064a\u062a\u0627 \u0623\u0644\u0627\u0646\u064a\u0646 \u060c \u0642\u0645 \u0628\u0627\u062e\u062a\u064a\u0627\u0631 \u0645\u0643\u0645\u0644 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u062c\u0631\u0639\u0629 \u0623\u0642\u0644. \u064a\u0645\u0643\u0646\u0643 \u062f\u0627\u0626\u0645\u064b\u0627 \u0632\u064a\u0627\u062f\u0629 \u062c\u0631\u0639\u062a\u0643 \u0625\u0630\u0627 \u0643\u0627\u0646 \u062c\u0633\u0645\u0643 \u064a\u062a\u0643\u064a\u0641 \u0648\u062a\u062c\u062f \u0646\u0641\u0633\u0643 \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u062c\u0631\u0639\u0629 \u0623\u0639\u0644\u0649 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u0641\u0633 \u0627\u0644\u0646\u062a\u0627\u0626\u062c.<\/p>\n\n\n\n

\u0642\u0627\u0626\u0645\u0629 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a:<\/strong> \u062f\u0627\u0626\u0645\u064b\u0627 \u0623\u0644\u0642\u0650 \u0646\u0638\u0631\u0629 \u0639\u0644\u0649 \u0645\u0644\u0635\u0642 \u0627\u0644\u0645\u0646\u062a\u062c \u060c \u0642\u062f \u062a\u062a\u0641\u0627\u062c\u0623 \u0623\u062d\u064a\u0627\u0646\u064b\u0627 \u0628\u0627\u0644\u0646\u0638\u0631 \u0627\u0644\u0649 \u0645\u0643\u0648\u0646\u0627\u062a \u062d\u0634\u0648 \u0627\u0636\u0627\u0641\u064a\u0629 \u0623\u0648 \u0645\u0643\u0648\u0646\u0627\u062a \u0645\u0633\u0628\u0628\u0629 \u0644\u0644\u062d\u0633\u0627\u0633\u064a\u0629. \u0648\u0631\u0628\u0645\u0627 \u0642\u062f \u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0647\u0645 \u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0645\u0639\u0627\u062f\u0646 \u0625\u0636\u0627\u0641\u064a\u0629 \u0644\u0637\u0627\u0644\u0645\u0627 \u0623\u0631\u062f\u062a \u0627\u0636\u0627\u0641\u062a\u0647\u0627 \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/p>\n\n\n\n

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

\u0645\u0643\u0645\u0644\u0627\u062a \u0628\u064a\u062a\u0627 \u0623\u0644\u0627\u0646\u064a\u0646 \u0647\u064a \u0645\u0646 \u0628\u064a\u0646 \u0645\u0643\u0645\u0644\u0627\u062a \u0645\u0627 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u064a\u0644\u0629 \u0627\u0644\u062a\u064a \u062a\u062f\u0639\u0645 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 \u0627\u0644\u0623\u0628\u062d\u0627\u062b. \u064a\u0639\u062a\u0628\u0631 \u0628\u064a\u062a\u0627 \u0623\u0644\u0627\u0646\u064a\u0646 \u0645\u0643\u0645\u0644\u064b\u0627 \u0622\u0645\u0646\u064b\u0627 \u0648\u0641\u0639\u0627\u0644\u064b\u0627 \u0644\u062a\u0639\u0632\u064a\u0632 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062d\u062a\u0649 \u0644\u0648 \u0623\u0646 \u0627\u0644\u0643\u0645\u064a\u0627\u062a \u0627\u0644\u0632\u0627\u0626\u062f\u0629 \u0642\u062f \u062a\u0633\u0628\u0628 \u0648\u062e\u0632\u064b\u0627 \u0641\u064a \u0627\u0644\u062c\u0644\u062f. <\/p>\n\n\n\n

\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0628\u062d\u062b \u0639\u0646 \u0623\u0643\u0628\u0631 \u0639\u062f\u062f \u0645\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u0623\u0633\u0644\u062d\u0629 \u0644\u0644\u062a\u063a\u0644\u0628 \u0639\u0644\u0649 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u060c \u0623\u0648 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u064a\u062f \u0641\u0642\u0637 \u0632\u064a\u0627\u062f\u0629 \u0642\u062f\u0631\u0629 \u0627\u0644\u062a\u062d\u0645\u0644 \u0644\u062f\u064a\u0643 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u060c \u0641\u0625\u0646\u0643 \u062a\u0633\u062a\u062d\u0642 \u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0641\u064a \u0645\u0643\u0645\u0644\u0627\u062a \u0628\u064a\u062a\u0627 \u0623\u0644\u0627\u0646\u064a\u0646.<\/p>\n","protected":false},"excerpt":{"rendered":"

\u0628\u064a\u062a\u0627 \u0627\u0644\u0627\u0646\u064a\u0646 \u0647\u0648 \u0623\u062d\u062f \u0623\u0643\u062b\u0631 \u0645\u0643\u0648\u0646\u0627\u062a \u0645\u0643\u0645\u0644\u0627\u062a \u0645\u0627 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0634\u064a\u0648\u0639\u064b\u0627 \u0641\u064a \u0627\u0644\u0633\u0648\u0642 \u060c \u0648\u0647\u0648 \u0639\u0628\u0627\u0631\u0629 \u0639\u0646 \u062d\u0645\u0636 \u0628\u064a\u062a\u0627 \u0623\u0645\u064a\u0646\u064a \u0637\u0628\u064a\u0639\u064a \u0648\u0644\u0647 \u0631\u0648\u0627\u0628\u0637 \u0642\u0648\u064a\u0629 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0644\u062f\u0649 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0639\u0646\u062f\u0645\u0627 \u064a\u0628\u0630\u0644\u0648\u0646 \u062c\u0647\u062f\u0627 \u0641\u064a \u0646\u0637\u0627\u0642 60 \u0625\u0644\u0649 240 \u062b\u0627\u0646\u064a\u0629. \u064a\u0645\u0643\u0646 \u0644\u0628\u064a\u062a\u0627 \u0627\u0644\u0627\u0646\u064a\u0646 \u0623\u0646 \u064a\u063a\u0630\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0628\u0635\u0641\u062a\u0647 \u0627\u0644\u0645\u0643\u0648\u0646 \u0627\u0644\u0645\u0641\u0636\u0644 \u0644\u062a\u0631\u0643\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629. \u064a\u0645\u0643\u0646 \u0623\u0646  \u064a\u0633\u0627\u0639\u062f \u0628\u064a\u062a\u0627 […]<\/p>\n","protected":false},"author":2,"featured_media":23122,"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":[1387,1388,1389,1390,1391,1392,1393,1394,1395,1396,1397,1398],"class_list":["post-2020","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-42","tag-1387","tag-1388","tag-1389","tag-1390","tag-1391","tag-1392","tag-1393","tag-1394","tag-1395","tag-1396","tag-1397","tag-1398"],"jetpack_featured_media_url":"https:\/\/thek.ai\/blog\/wp-content\/\/uploads\/2021\/03\/beta-alanine-protein-powder-thumb-732x549-1-1.avif","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/thek.ai\/blog\/wp-json\/wp\/v2\/posts\/2020","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=2020"}],"version-history":[{"count":3,"href":"https:\/\/thek.ai\/blog\/wp-json\/wp\/v2\/posts\/2020\/revisions"}],"predecessor-version":[{"id":23492,"href":"https:\/\/thek.ai\/blog\/wp-json\/wp\/v2\/posts\/2020\/revisions\/23492"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thek.ai\/blog\/wp-json\/wp\/v2\/media\/23122"}],"wp:attachment":[{"href":"https:\/\/thek.ai\/blog\/wp-json\/wp\/v2\/media?parent=2020"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thek.ai\/blog\/wp-json\/wp\/v2\/categories?post=2020"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thek.ai\/blog\/wp-json\/wp\/v2\/tags?post=2020"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}