{"id":579,"date":"2020-05-10T20:11:39","date_gmt":"2020-05-10T16:11:39","guid":{"rendered":"https:\/\/athletehealthguide.com\/?p=579"},"modified":"2025-11-21T18:46:13","modified_gmt":"2025-11-21T18:46:13","slug":"%d8%a7%d9%81%d8%b6%d9%84-%d9%85%d9%83%d9%85%d9%84%d8%a7%d8%aa-%d9%81%d9%8a%d8%aa%d8%a7%d9%85%d9%8a%d9%86-%d8%a8-%d8%a7%d9%84%d9%85%d8%b1%d9%83%d8%a8","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-%d9%81%d9%8a%d8%aa%d8%a7%d9%85%d9%8a%d9%86-%d8%a8-%d8%a7%d9%84%d9%85%d8%b1%d9%83%d8%a8\/","title":{"rendered":"\u0627\u0641\u0636\u0644 10 \u0645\u0643\u0645\u0644\u0627\u062a \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 \u0627\u0644\u0645\u0631\u0643\u0628 \u0641\u064a \u0639\u0627\u0645 2026"},"content":{"rendered":"\n

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

3. \u062d\u0628\u0648\u0628 \u0646\u064a\u062a\u0634\u0631\u0632 \u0628\u0627\u0648\u0646\u062a\u064a \u0633\u0648\u0628\u0631 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 \u0627\u0644\u0645\u0631\u0643\u0628<\/a><\/h3>\n\n\n
\n
\"\"<\/figure>\n<\/div>\n\n\n
\n
\u0642\u0645 \u0628\u0627\u0644\u0634\u0631\u0627\u0621 \u0639\u0644\u0649 \u0627\u064a\u0647\u064a\u0631\u0628<\/a><\/div>\n<\/div>\n\n\n\n

\u064a\u062a\u0643\u0648\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u0648\u0628\u0631 \u0628 \u0627\u0644\u0645\u0631\u0643\u0628 \u0645\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0639\u0645\u0644 \u0628\u0634\u0643\u0644 \u062c\u064a\u062f \u0645\u0639\u064b\u0627 \u0644\u062f\u0639\u0645 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a \u0648\u064a\u0648\u0641\u0631 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0644\u0644\u0636\u063a\u0648\u0637 \u0627\u0644\u0639\u0631\u0636\u064a\u0629 \u0641\u064a \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629. \u064a\u062d\u062a\u0648\u064a \u0647\u0630\u0627 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0639\u0644\u0649 \u062c\u0645\u064a\u0639 \u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0628 \u0627\u0644\u062b\u0645\u0627\u0646\u064a\u0629 \u0641\u064a \u0643\u0644 \u0642\u0631\u0635 \u062a\u0623\u062e\u0630\u0647. \u064a\u0634\u0645\u0644 \u0647\u0630\u0627 \u0627\u0644\u0645\u0646\u062a\u062c 100 \u0628\u0627\u0644\u0645\u0627\u0626\u0629 \u0645\u0646 \u0627\u0644\u0645\u062f\u062e\u0648\u0644 \u0627\u0644\u064a\u0648\u0645\u064a \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u060c \u0648\u0647\u0648 \u062a\u0639\u0632\u064a\u0632 \u0645\u0646\u0627\u0639\u064a \u0625\u0636\u0627\u0641\u064a \u0644\u062c\u0633\u0645\u0643.<\/p>\n\n\n\n

\u0647\u0630\u0647 \u0627\u0644\u0623\u0642\u0631\u0627\u0635 \u0635\u062f\u064a\u0642\u0629 \u0644\u0644\u0646\u0628\u0627\u062a\u064a\u064a\u0646 \u0648\u0647\u064a \u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0623\u0644\u0648\u0627\u0646 \u0648\u0627\u0644\u0646\u0643\u0647\u0627\u062a \u0648\u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u062d\u0627\u0641\u0638\u0629 \u0627\u0644\u0645\u0636\u0627\u0641\u0629. \u0648\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0645\u0633\u062a\u0647\u0644\u0643\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0627\u0644\u062d\u0633\u0627\u0633\u064a\u0629 \u060c \u0641\u0625\u0646 \u0647\u0630\u0627 \u0627\u0644\u0645\u0646\u062a\u062c \u062e\u0627\u0644\u064d \u0623\u064a\u0636\u064b\u0627 \u0645\u0646 \u0645\u0633\u0628\u0628\u0627\u062a \u0627\u0644\u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0645\u062b\u0644: \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0648\u0627\u0644\u0642\u0645\u062d \u0648\u0627\u0644\u0644\u0627\u0643\u062a\u0648\u0632 \u0648\u0627\u0644\u062d\u0644\u064a\u0628 \u0648\u0641\u0648\u0644 \u0627\u0644\u0635\u0648\u064a\u0627 \u0648\u0627\u0644\u063a\u0644\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u062e\u0645\u064a\u0631\u0629.<\/p>\n\n\n\n

4. \u062d\u0628\u0648\u0628 \u0645\u064a\u062c\u0627 \u0641\u0648\u062f \u0628\u0627\u0644\u0627\u0646\u0633 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 \u0627\u0644\u0645\u0631\u0643\u0628<\/a><\/h3>\n\n\n
\n
\"\"<\/figure>\n<\/div>\n\n\n
\n
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\u062a\u0645 \u0627\u062e\u062a\u0628\u0627\u0631\u0647 \u0644\u062e\u0644\u0648\u0647 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0645\u0646 125 \u0646\u0648\u0639\u064b\u0627 \u0645\u0646 \u0645\u0628\u064a\u062f\u0627\u062a \u0627\u0644\u0622\u0641\u0627\u062a \u0648\u0627\u0644\u0623\u0639\u0634\u0627\u0628 \u0627\u0644\u0636\u0627\u0631\u0629 \u0648\u0647\u0648 \u0645\u0639\u062a\u0645\u062f \u0645\u0646 \u0645\u0646\u0638\u0645\u0629 \u0627\u0644\u0639\u0644\u0648\u0645 \u0627\u0644\u0648\u0637\u0646\u064a\u0629 (NSF) \u0648\u0645\u0639\u062a\u0645\u062f \u0644\u062e\u0644\u0648\u0647 \u0645\u0646 \u0627\u0644\u062c\u0644\u0648\u062a\u064a\u0646. \u0647\u0630\u0647 \u0627\u0644\u0643\u0628\u0633\u0648\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u064a\u0642\u0629 \u0644\u0644\u0646\u0628\u0627\u062a\u064a\u064a\u0646 \u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0645\u0633\u0628\u0628\u0627\u062a \u0627\u0644\u062d\u0633\u0627\u0633\u064a\u0629 \u0643\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0648\u0627\u0644\u0635\u0648\u064a\u0627.<\/p>\n\n\n\n

5. \u062d\u0628\u0648\u0628 \u0633\u0648\u0644\u062c\u0627\u0631 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 \u0627\u0644\u0645\u0631\u0643\u0628<\/a><\/h3>\n\n\n
\n
\"\"<\/figure>\n<\/div>\n\n\n
\n
\u0642\u0645 \u0628\u0627\u0644\u0634\u0631\u0627\u0621 \u0639\u0644\u0649 \u0627\u064a\u0647\u064a\u0631\u0628<\/a><\/div>\n<\/div>\n\n\n\n

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

6. \u0643\u0628\u0633\u0648\u0644\u0627\u062a \u0646\u064a\u062a\u0634\u0631\u0632 \u0648\u0627\u064a \u062850 \u0627\u0644\u0645\u0631\u0643\u0628<\/a><\/h3>\n\n\n
\n
\"\"<\/figure>\n<\/div>\n\n\n
\n
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\u0647\u0630\u0647 \u0627\u0644\u0643\u0628\u0633\u0648\u0644\u0627\u062a \u0627\u0644\u0631\u0627\u0626\u0639\u0629 \u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u063a\u0644\u0648\u062a\u064a\u0646 \u0648\u0644\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u0646 \u0645\u0643\u0648\u0646\u0627\u062a \u0627\u0644\u0645\u0644\u062d \u0623\u0648 \u0645\u0643\u0648\u0646\u0627\u062a \u0645\u0634\u062a\u0642\u0629 \u0645\u0646 \u0627\u0644\u062e\u0645\u064a\u0631\u0629 \u0623\u0648 \u0627\u0644\u0642\u0645\u062d \u0623\u0648 \u0627\u0644\u0635\u0648\u064a\u0627 \u0623\u0648 \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646. \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u0644\u0627 \u062a\u0633\u062a\u062e\u062f\u0645 \u0623\u064a \u0646\u0643\u0647\u0627\u062a \u0635\u0646\u0627\u0639\u064a\u0629 \u0623\u0648 \u0623\u0644\u0648\u0627\u0646 \u0623\u0648 \u0645\u0648\u0627\u062f \u062d\u0627\u0641\u0638\u0629.<\/p>\n\n\n\n

7. \u0627\u0642\u0631\u0627\u0635 \u0646\u064a\u062a\u0634\u0631\u0632 \u0645\u064a\u062f \u0633\u0648\u0628\u0631 \u0628 \u0627\u064a\u0646\u0631\u062c\u064a \u0627\u0644\u0645\u0631\u0643\u0628<\/a><\/h3>\n\n\n
\n
\"\"<\/figure>\n<\/div>\n\n\n
\n
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\u064a\u062d\u062a\u0648\u064a \u0645\u0643\u0645\u0644 \u0633\u0648\u0628\u0631 \u0628 \u0627\u064a\u0646\u0631\u062c\u064a \u0627\u0644\u0645\u0631\u0643\u0628 \u0639\u0644\u0649 \u062c\u0645\u064a\u0639 \u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0628 \u0627\u0644\u062b\u0645\u0627\u0646\u064a\u0629 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u0627\u0644\u0630\u064a \u064a\u0639\u0632\u0632 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u064a \u0644\u0644\u062c\u0633\u0645 \u0648\u0647\u0648 \u062e\u0627\u0644 \u0645\u0646 \u0627\u0644\u062c\u0644\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0623\u0644\u0648\u0627\u0646 \u0627\u0644\u0645\u0636\u0627\u0641\u0629 \u0648\u0627\u0644\u0646\u0643\u0647\u0627\u062a \u0627\u0644\u0635\u0646\u0627\u0639\u064a\u0629 \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0643 \u062a\u062a\u0637\u0645\u0626\u0646 \u0639\u0646\u062f \u0627\u0633\u062a\u0647\u0644\u0627\u0643\u0647 \u0645\u0646 \u062d\u064a\u062b \u062c\u0648\u062f\u062a\u0647 \u0648\u0645\u0643\u0648\u0646\u0627\u062a\u0647.<\/p>\n\n\n\n

8. \u0643\u0628\u0633\u0648\u0644\u0627\u062a \u062b\u0648\u0631\u0646\u064a \u0633\u062a\u0631\u064a\u0633 \u0628 \u0627\u0644\u0645\u0631\u0643\u0628<\/a><\/h3>\n\n\n
\n
\"\"<\/figure>\n<\/div>\n\n\n
\n
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9. \u0633\u0627\u0626\u0644 \u0628\u064a\u0648\u0631 \u0628 \u0627\u0644\u0645\u0631\u0643\u0628<\/a><\/h3>\n\n\n
\n
\"\"<\/figure>\n<\/div>\n\n\n
\n
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10. \u0639\u0644\u0643\u0627\u062a \u0646\u064a\u062a\u0634\u0631\u0632 \u0648\u0627\u064a \u0644\u0627\u064a\u0641 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 \u0627\u0644\u0645\u0631\u0643\u0628<\/a><\/h3>\n\n\n
\n
\"\"<\/figure>\n<\/div>\n\n\n
\n
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\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0645\u0639\u0631\u0641\u0629 \u0643\u064a\u0641\u064a\u0629 \u0627\u062e\u062a\u064a\u0627\u0631 \u0623\u0641\u0636\u0644 \u0645\u0643\u0645\u0644 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 \u0627\u0644\u0645\u0631\u0643\u0628 \u0644\u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643. \u064a\u062d\u062a\u0648\u064a \u0643\u0644 \u0645\u0643\u0645\u0644 \u0645\u0646 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0645\u0630\u0643\u0648\u0631\u0629 \u0623\u0639\u0644\u0627\u0647 \u0639\u0644\u0649 \u062a\u0631\u0643\u064a\u0628\u0627\u062a \u0645\u062e\u062a\u0644\u0641\u0629. \u0633\u0646\u0642\u0648\u0645 \u0628\u0645\u0634\u0627\u0631\u0643\u062a\u0643 \u0627\u0644\u0622\u0646 5 \u0639\u0648\u0627\u0645\u0644 \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0623\u062e\u0630\u0647\u0627 \u0641\u064a \u0639\u064a\u0646 \u0627\u0644\u0627\u0639\u062a\u0628\u0627\u0631 \u0642\u0628\u0644 \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0645\u0643\u0645\u0644 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0644\u0643.<\/p>\n\n\n\n

\u0645\u0643\u0645\u0644\u0627\u062a \u0645\u062a\u0639\u062f\u062f\u0629 \u0627\u0644\u0645\u0647\u0627\u0645<\/h3>\n\n\n\n

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

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

\u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629<\/h3>\n\n\n\n

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

\u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643 \u0627\u0644\u062e\u0627\u0635\u0629<\/h3>\n\n\n\n

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

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

\u0646\u0648\u0639 \u0627\u0644\u0645\u0643\u0645\u0644<\/h3>\n\n\n\n

\u0628\u0639\u0636 \u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u060c \u0628\u063a\u0636 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u0646\u0648\u0639\u0647\u0627 \u060c \u0623\u0633\u0647\u0644 \u0641\u064a \u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0644\u0628\u0639\u0636 \u0627\u0644\u0646\u0627\u0633 \u0645\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0622\u062e\u0631\u064a\u0646.<\/p>\n\n\n\n

\u0627\u0644\u0634\u0645 \u0648 \u0627\u0644\u062a\u0630\u0648\u0642<\/h3>\n\n\n\n

\u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u0643\u0648\u0646 \u0627\u0644\u0637\u0639\u0645 \u0645\u0634\u0643\u0644\u0629 \u0641\u0642\u0637 \u0644\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0624\u062e\u0630 \u062a\u062d\u062a \u0627\u0644\u0644\u0633\u0627\u0646 \u0623\u0648 \u0627\u0644\u0644\u062b\u0629 \u060c \u0648\u0644\u0643\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0644\u0644\u0623\u0642\u0631\u0627\u0635 \u0637\u0639\u0645\u064b\u0627 \u0639\u0646\u062f \u062a\u0646\u0627\u0648\u0644\u0647\u0627. \u0648\u0644\u0643\u0646 \u0645\u0639\u0638\u0645 \u0627\u0644\u0643\u0628\u0633\u0648\u0644\u0627\u062a \u0644\u064a\u0633 \u0644\u0647\u0627 \u0637\u0639\u0645. \u064a\u0645\u0643\u0646 \u0644\u0623\u064a \u0645\u0643\u0645\u0644 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0644\u0647 \u0631\u0627\u0626\u062d\u0629 \u0645\u0645\u064a\u0632\u0629 \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0631\u0627\u0626\u062d\u0629 \u062c\u064a\u062f\u0629 \u0623\u0648 \u0633\u064a\u0626\u0629. <\/p>\n\n\n\n

\u0625\u0630\u0627 \u0644\u0645 \u062a\u0643\u0646 \u0644\u062f\u064a\u0643 \u0645\u0634\u0627\u0643\u0644 \u0641\u064a \u0630\u0648\u0642 \u0623\u0648 \u0631\u0627\u0626\u062d\u0629 \u0627\u0644\u0645\u0643\u0645\u0644 \u060c \u0641\u0644\u0646 \u064a\u0624\u062b\u0631 \u0630\u0644\u0643 \u0639\u0644\u064a\u0643 \u060c \u0648\u0644\u0643\u0646 \u0625\u0630\u0627 \u0643\u0646\u062a \u062d\u0633\u0627\u0633\u064b\u0627 \u0644\u0644\u0631\u0627\u0626\u062d\u0629 \u0623\u0648 \u0627\u0644\u0630\u0648\u0642 \u060c \u0641\u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0645\u0643\u0645\u0644\u0627\u062a \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 \u0627\u0644\u062a\u064a \u0627\u062e\u062a\u0631\u062a\u0647\u0627 \u0644\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0623\u064a \u0634\u064a\u0621 \u064a\u0632\u0639\u062c\u0643.<\/p>\n\n\n\n

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

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

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

\u0645\u0643\u0645\u0644\u0627\u062a \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 \u0622\u0645\u0646\u0629 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u0639\u0646\u062f\u0645\u0627 \u064a\u0623\u062e\u0630\u0647\u0627 \u0627\u0644\u0634\u062e\u0635 \u062d\u0633\u0628 \u0627\u0644\u062a\u0648\u062c\u064a\u0647\u0627\u062a. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0644\u0627 \u062a\u0623\u062e\u0630 \u062c\u0631\u0639\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u062c\u062f\u064b\u0627 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0628 \u0627\u0644\u0627 \u062a\u062d\u062a \u0625\u0634\u0631\u0627\u0641 \u0627\u0644\u0637\u0628\u064a\u0628.<\/p>\n","protected":false},"excerpt":{"rendered":"

\u0647\u0646\u0627\u0643 \u062b\u0645\u0627\u0646\u064a\u0629 \u0623\u0646\u0648\u0627\u0639 \u0645\u062e\u062a\u0644\u0641\u0629 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 \u0648\u0647\u064a: \u0628 1 (\u062b\u064a\u0627\u0645\u064a\u0646) \u060c \u0628 2 (\u0631\u064a\u0628\u0648\u0641\u0644\u0627\u0641\u064a\u0646) \u060c \u0628 3 (\u0646\u064a\u0627\u0633\u064a\u0646) \u060c \u0628 5 (\u062d\u0645\u0636 \u0627\u0644\u0628\u0627\u0646\u062a\u0648\u062b\u0646\u064a\u0643) \u060c \u0628 6 (\u0628\u064a\u0631\u064a\u062f\u0648\u0643\u0633\u064a\u0646) \u060c \u0628 7 (\u0628\u064a\u0648\u062a\u064a\u0646) \u0628 9 (\u0641\u0648\u0644\u0627\u062a) \u060c \u0628 12 (\u0643\u0648\u0628\u0627\u0644\u0627\u0645\u064a\u0646). \u0647\u0630\u0647 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0623\u062c\u0633\u0627\u0645\u0646\u0627 \u060c \u0628\u0645\u0639\u0646\u0649 \u0623\u0646\u0647\u0627 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0623\u062a\u064a \u0645\u0646 \u0648\u062c\u0628\u0627\u062a\u0646\u0627 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0648\u064a\u0645\u0643\u0646 \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u064a\u0647\u0627 […]<\/p>\n","protected":false},"author":2,"featured_media":22309,"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":[315,316,317,318,319,320,321,322,323,324,325,326,327,328,329,330,331,332,333,334,335,336,337,338,339,340,341,342,343,344,345,346,347,348,349,350,351,352,353,354,355,356,357,358,359,360,361,362,363,364,365,366,367,368,369,370,371,372,373,374,375,376,377,378,379,380,381,382,383,384,385,386,388,389,390,391,392,393,394,395,396,397,398,399,400,401,402,403,404,405,406],"class_list":{"0":"post-579","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","6":"hentry","7":"category-42","8":"tag-b","9":"tag-vitamin","10":"tag-vitamin-b","11":"tag-vitamin-b-complex","12":"tag-vitamin-complex","13":"tag--10----","14":"tag-321","15":"tag-322","16":"tag-323","17":"tag-324","18":"tag-325","19":"tag----b12","20":"tag-327","21":"tag-328","22":"tag-329","23":"tag-330","24":"tag-331","25":"tag-332","26":"tag-333","27":"tag----b","28":"tag-335","29":"tag-----17","30":"tag-337","31":"tag-338","32":"tag-339","33":"tag-340","34":"tag-341","35":"tag-342","36":"tag-343","37":"tag-344","38":"tag-345","39":"tag-346","40":"tag-347","41":"tag-348","42":"tag-349","43":"tag-350","44":"tag-351","45":"tag---b-complex","46":"tag---b-complex-","47":"tag---b-","48":"tag---b1","49":"tag-356","50":"tag----complex","51":"tag-358","52":"tag-359","53":"tag-360","54":"tag-361","55":"tag-362","56":"tag---1-6-12","57":"tag---1-6-12-","58":"tag---6","59":"tag-366","60":"tag-367","61":"tag-368","62":"tag-369","63":"tag--b","64":"tag--b-","66":"tag-373","67":"tag-374","68":"tag-375","69":"tag-376","70":"tag-377","71":"tag-378","72":"tag-379","73":"tag-380","74":"tag-381","75":"tag-382","76":"tag-383","77":"tag-384","78":"tag-385","79":"tag-386","80":"tag-388","81":"tag-389","82":"tag-390","84":"tag-392","85":"tag-393","86":"tag-394","87":"tag-395","88":"tag-396","89":"tag-397","90":"tag-398","91":"tag-399","92":"tag-400","93":"tag-401","94":"tag-402","95":"tag-403","96":"tag---b","97":"tag-405","98":"tag-406"},"jetpack_featured_media_url":"https:\/\/thek.ai\/blog\/wp-content\/\/uploads\/2020\/05\/Multivitamin.jpg","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/thek.ai\/blog\/wp-json\/wp\/v2\/posts\/579","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=579"}],"version-history":[{"count":5,"href":"https:\/\/thek.ai\/blog\/wp-json\/wp\/v2\/posts\/579\/revisions"}],"predecessor-version":[{"id":23459,"href":"https:\/\/thek.ai\/blog\/wp-json\/wp\/v2\/posts\/579\/revisions\/23459"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thek.ai\/blog\/wp-json\/wp\/v2\/media\/22309"}],"wp:attachment":[{"href":"https:\/\/thek.ai\/blog\/wp-json\/wp\/v2\/media?parent=579"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thek.ai\/blog\/wp-json\/wp\/v2\/categories?post=579"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thek.ai\/blog\/wp-json\/wp\/v2\/tags?post=579"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}