{"id":16056,"date":"2024-09-01T06:24:08","date_gmt":"2024-09-01T03:24:08","guid":{"rendered":"https:\/\/doctorak.com\/blog\/?p=16056"},"modified":"2024-09-01T06:24:09","modified_gmt":"2024-09-01T03:24:09","slug":"6-%d9%85%d9%86-%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%aa%d8%ae%d8%b3%d9%8a%d8%b3","status":"publish","type":"post","link":"https:\/\/doctorak.com\/blog\/6-%d9%85%d9%86-%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%aa%d8%ae%d8%b3%d9%8a%d8%b3\/","title":{"rendered":"6 \u0645\u0646 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u062e\u0633\u064a\u0633"},"content":{"rendered":"\n<p>\u064a\u0633\u0639\u0649 \u0627\u0644\u062c\u0645\u064a\u0639 \u062f\u0627\u0626\u0645\u0627 \u0625\u0644\u0649 \u062e\u0633\u0627\u0631\u0629 \u0623\u064a \u0648\u0632\u0646 \u0632\u0627\u0626\u062f\u060c \u0644\u0643\u0633\u0628 \u0635\u062d\u062a\u0647\u0645\u060c 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\u0625\u0646\u0647 \u062a\u0645\u0631\u064a\u0646 \u0630\u0648 \u062a\u0623\u062b\u064a\u0631 \u0623\u0642\u0644\u060c \u0645\u0645\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0647 \u0644\u0627 \u064a\u062c\u0647\u062f \u0627\u0644\u0645\u0641\u0627\u0635\u0644.<\/p>\n\n\n\n<p>\u064a\u0624\u062f\u064a \u0627\u0644\u0645\u0634\u064a \u0625\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/p>\n\n\n\n<p> \u0641\u0625\u0646 \u0627\u0644\u0634\u062e\u0635 \u0627\u0644\u0630\u064a \u064a\u0628\u0644\u063a \u0648\u0632\u0646\u0647 7 \u0643\u062c\u0645\u060c \u064a\u062d\u0631\u0642 \u062d\u0648\u0627\u0644\u064a 175 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0643\u0644 30 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u0645\u0634\u064a.<\/p>\n\n\n\n<p>\u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u0627\u0633\u062a\u0645\u0631\u062a 12 \u0623\u0633\u0628\u0648\u0639\u064b\u0627 \u0639\u0644\u0649 20 \u0627\u0645\u0631\u0623\u0629 \u0645\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0633\u0645\u0646\u0629 \u0623\u0646 \u0627\u0644\u0645\u0634\u064a \u0644\u0645\u062f\u0629 50-70 \u062f\u0642\u064a\u0642\u0629 3 \u0645\u0631\u0627\u062a \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627 \u0642\u0644\u0644 \u0645\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u0645\u062d\u064a\u0637 \u0627\u0644\u062e\u0635\u0631 \u0628\u0645\u0639\u062f\u0644 1.5\u0648 1.1 \u0628\u0648\u0635\u0629 \u0623\u064a (2.8 \u0633\u0645) \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0644\u064a.<\/p>\n\n\n\n<p>\u0625\u0646\u0647 \u0645\u0646 \u0627\u0644\u0633\u0647\u0644 \u0625\u062f\u062e\u0627\u0644 \u0627\u0644\u0645\u0634\u064a \u0641\u064a \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u064a\u0648\u0645\u064a.&nbsp;<\/p>\n\n\n\n<p>\u064a\u0641\u0636\u0644 \u0639\u0646\u062f \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u0634\u064a\u060c \u0627\u0644\u0645\u0634\u064a \u0644\u0645\u062f\u0629 30 \u062f\u0642\u064a\u0642\u0629 3-4 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639.<\/p>\n\n\n\n<p> \u0648\u0628\u0639\u062f \u0630\u0644\u0643 \u064a\u0645\u0643\u0646 \u0632\u064a\u0627\u062f\u0629 \u0645\u062f\u0629 \u0627\u0644\u0645\u0634\u064a \u0623\u0648 \u062a\u0643\u0631\u0627\u0631\u0647 \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b \u0643\u0644\u0645\u0627 \u0623\u0635\u0628\u062d\u062a \u0623\u0643\u062b\u0631 \u0644\u064a\u0627\u0642\u0629.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\u0627\u0644\u0631\u0643\u0636-\u0623\u0648-\u0627\u0644\u062c\u0631\u064a\"><strong>\u0627\u0644\u0631\u0643\u0636 \u0623\u0648 \u0627\u0644\u062c\u0631\u064a<\/strong><\/h3>\n\n\n\n<p>\u0625\u0646 \u0627\u0644\u0631\u0643\u0636 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\u0627\u0644\u0631\u0643\u0636 \u062a\u062a\u0631\u0627\u0648\u062d \u0639\u0645\u0648\u0645\u064b\u0627 \u0628\u064a\u0646 4-6 \u0645\u064a\u0644 \u0641\u064a \u0627\u0644\u0633\u0627\u0639\u0629 (6.4-9.7 \u0643\u0645 \/ \u0633\u0627\u0639\u0629).<\/li>\n\n\n\n<li>\u0623\u0645\u0627 \u0633\u0631\u0639\u0629 \u0627\u0644\u062c\u0631\u064a \u0623\u0633\u0631\u0639 \u0645\u0646 6 \u0623\u0645\u064a\u0627\u0644 \u0641\u064a \u0627\u0644\u0633\u0627\u0639\u0629 (9.7 \u0643\u0645 \/ \u0633\u0627\u0639\u0629).<\/li>\n<\/ul>\n\n\n\n<p>\u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0631\u0643\u0636 \u0623\u0648 \u0627\u0644\u062c\u0631\u064a \u0627\u0644\u0634\u062e\u0635 \u0627\u0644\u0630\u064a \u064a\u0628\u0644\u063a \u0648\u0632\u0646\u0647 (70 \u0643\u062c\u0645) \u062d\u0631\u0642 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 288 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0643\u0644 30 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u0631\u0643\u0636 \u0628\u0633\u0631\u0639\u0629 5 \u0623\u0645\u064a\u0627\u0644 \u0641\u064a \u0627\u0644\u0633\u0627\u0639\u0629 (8 \u0643\u0645 \/ \u0633\u0627\u0639\u0629) \u0623\u0648 360 \u0633\u0639\u0631\u064b\u0627 \u062d\u0631\u0627\u0631\u064a\u064b\u0627 \u0644\u0643\u0644 30 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u062c\u0631\u064a \u0628\u0633\u0631\u0639\u0629 6 \u0623\u0645\u064a\u0627\u0644 \u0641\u064a \u0627\u0644\u0633\u0627\u0639\u0629 (9.7 \u0643\u0645\/ \u0633\u0627\u0639\u0629).<\/p>\n\n\n\n<p>\u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643\u060c \u0641\u0642\u062f \u0648\u062c\u062f\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u0644\u0631\u0643\u0636 \u0648\u0627\u0644\u062c\u0631\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062d\u0631\u0642 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646.<\/p>\n\n\n\n<p> \u062d\u064a\u062b 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\u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a.<\/p>\n\n\n\n<p> \u0639\u0646\u062f \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u0643\u0636 \u0623\u0648 \u0627\u0644\u062c\u0631\u064a\u060c \u062d\u0627\u0648\u0644 \u0627\u0644\u0647\u0631\u0648\u0644\u0629 \u0644\u0645\u062f\u0629 20-30 \u062f\u0642\u064a\u0642\u0629 3-4 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639.<\/p>\n\n\n\n<p>&nbsp;\u0625\u0630\u0627 \u0648\u062c\u062f\u062a \u0627\u0644\u0631\u0643\u0636 \u0623\u0648 \u0627\u0644\u062c\u0631\u064a \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621 \u0627\u0644\u0637\u0644\u0642 \u0635\u0639\u0628\u064b\u0627 \u0639\u0644\u0649 \u0645\u0641\u0627\u0635\u0644\u0643\u060c \u0641\u062d\u0627\u0648\u0644 \u0627\u0644\u0631\u0643\u0636 \u0639\u0644\u0649 \u0623\u0633\u0637\u062d \u0623\u0643\u062b\u0631 \u0644\u064a\u0648\u0646\u0629 \u0645\u062b\u0644 \u0627\u0644\u0639\u0634\u0628.&nbsp;<\/p>\n\n\n\n<p>\u064a\u0645\u0643\u0646 \u0623\u064a\u0636\u0627\u064b \u062a\u062c\u0631\u0628\u0629 \u0627\u0644\u062c\u0631\u064a \u0623\u0648 \u0627\u0644\u0631\u0643\u0636 \u0639\u0644\u0649 \u0623\u062c\u0647\u0632\u0629 \u0627\u0644\u0645\u0634\u064a\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0643\u0648\u0646 \u0623\u0633\u0647\u0644 \u0639\u0644\u0649 \u0645\u0641\u0627\u0635\u0644\u0643.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\u0631\u0643\u0648\u0628-\u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a\"><strong>\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"260\" height=\"194\" src=\"http:\/\/doctorak.com\/blog\/wp-content\/uploads\/2024\/09\/images-7.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u062e\u0633\u064a\u0633\" class=\"wp-image-21554\" srcset=\"https:\/\/doctorak.com\/blog\/wp-content\/uploads\/2024\/09\/images-7.jpg 260w, https:\/\/doctorak.com\/blog\/wp-content\/uploads\/2024\/09\/images-7-196x146.jpg 196w\" sizes=\"auto, (max-width: 260px) 100vw, 260px\" \/><figcaption class=\"wp-element-caption\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u062e\u0633\u064a\u0633<\/figcaption><\/figure>\n<\/div>\n\n\n<p>\u0648\u0645\u0646 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u062e\u0633\u064a\u0633 \u0647\u0648 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a\u060c \u0641\u0647\u0648 \u0645\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062d\u0633\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629\u060c \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646.<\/p>\n\n\n\n<p>\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0647\u0648 \u0645\u0646 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u062a\u064a \u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u0645\u0627\u0631\u0633\u0647\u0627 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621 \u0627\u0644\u0637\u0644\u0642\u060c \u0625\u0644\u0627 \u0623\u0646\u0647 \u064a\u0645\u0643\u0646 \u0645\u0645\u0627\u0631\u0633\u062a\u0647\u0627 \u0623\u064a\u0636\u0627\u064b \u0641\u064a \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0648\u0645\u0631\u0627\u0643\u0632 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0627\u0644\u062b\u0627\u0628\u062a\u0629.<\/p>\n\n\n\n<p>\u064a\u0633\u0627\u0639\u062f \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0627\u0644\u0634\u062e\u0635 \u0627\u0644\u0630\u064a \u064a\u0628\u0644\u063a \u0648\u0632\u0646\u0647 (70 \u0643\u062c\u0645) \u062d\u0631\u0642 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 288 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0643\u0644 30 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0629 \u0639\u0644\u0649 \u062f\u0631\u0627\u062c\u0629 \u062b\u0627\u0628\u062a\u0629 \u0628\u0648\u062a\u064a\u0631\u0629 \u0645\u0639\u062a\u062f\u0644\u0629 \u0623\u0648 288 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0643\u0644 30 \u062f\u0642\u064a\u0642\u0629 \u0639\u0644\u0649 \u062f\u0631\u0627\u062c\u0629 \u0628\u0633\u0631\u0639\u0629 \u0645\u0639\u062a\u062f\u0644\u0629 \u0645\u0646 12-13.9 \u0645\u064a\u0644 \u0641\u064a \u0627\u0644\u0633\u0627\u0639\u0629 \u0623\u064a 19 &#8211; 22.4 \u0643\u0645 \/ \u0633\u0627\u0639\u0629).<\/p>\n\n\n\n<p><strong>\u0644\u0627 \u064a\u0639\u062f \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0623\u0645\u0631\u064b\u0627 \u0631\u0627\u0626\u0639\u064b\u0627 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0641\u062d\u0633\u0628\u060c \u0628\u0644 \u0648\u062c\u062f\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0631\u0643\u0628\u0648\u0646 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u064a\u062a\u0645\u062a\u0639\u0648\u0646 \u0628\u0627\u0644\u062a\u0627\u0644\u064a \u060c \u0645\u0642\u0627\u0631\u0646\u0629\u064b \u0628\u0623\u0648\u0644\u0626\u0643 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\u0648\u0627\u0644\u0633\u0631\u0637\u0627\u0646<\/li>\n<\/ul>\n\n\n\n<p>\u064a\u0639\u062f \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0623\u0645\u0631\u064b\u0627 \u0631\u0627\u0626\u0639\u064b\u0627 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0645\u0646 \u062c\u0645\u064a\u0639 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c \u0645\u0646 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646.<\/p>\n\n\n\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0641\u0647\u0648 \u0648\u0627\u062d\u062f\u0627\u064b \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u0644\u0627 \u062a\u0634\u0643\u0644 \u0636\u063a\u0637\u064b\u0627 \u0643\u0628\u064a\u0631\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0645\u0641\u0627\u0635\u0644.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0648\u0632\u0646\"><strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0648\u0632\u0646<\/strong><\/h3>\n\n\n\n<p>\u062a\u0633\u0627\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0648\u0632\u0646 \u0639\u0644\u0649 <a href=\"https:\/\/www.healthline.com\/nutrition\/best-exercise-for-weight-loss\">\u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646<\/a>\u060c \u0644\u0630\u0644\u0643\u060c \u064a\u0639\u062f \u0645\u0646 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u062e\u0633\u064a\u0633.<\/p>\n\n\n\n<p>\u0627\u0644\u0634\u062e\u0635 \u0627\u0644\u0630\u064a \u064a\u0628\u0644\u063a \u0648\u0632\u0646\u0647 70 \u0643\u062c\u0645\u060c \u064a\u062d\u0631\u0642 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 108 <a href=\"https:\/\/doctorak.com\/blog\/%d8%ad%d8%b3%d8%a7%d8%a8-%d8%a7%d9%84%d8%b3%d8%b9%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%ad%d8%b1%d8%a7%d8%b1%d9%8a%d8%a9\/\">\u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629<\/a> \u0644\u0643\u0644 30 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0623\u062b\u0642\u0627\u0644.<\/p>\n\n\n\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0648\u0632\u0646 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0648\u062a\u0639\u0632\u064a\u0632 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0627\u062d\u0629\u060c \u0623\u0648 \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u0631\u0642\u0647\u0627 \u062c\u0633\u0645\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0627\u062d\u0629.<\/p>\n\n\n\n<p>\u0623\u0638\u0647\u0631\u062a \u062f\u0631\u0627\u0633\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u062f\u062a\u0647\u0627 6 \u0623\u0634\u0647\u0631 \u0623\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0628\u0633\u0627\u0637\u0629 \u0628\u0640 11 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0627\u0626\u0645\u0629 \u0639\u0644\u0649 \u0627\u0644\u0642\u0648\u0629 3 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0623\u062f\u0649 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0628\u0646\u0633\u0628\u0629 7.4\u066a \u0641\u064a \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0641\u064a \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u060c \u0643\u0627\u0646\u062a \u0647\u0630\u0647 \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u062a\u0639\u0627\u062f\u0644 \u062d\u0631\u0642 125 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0625\u0636\u0627\u0641\u064a\u0629 \u0641\u064a \u0627\u0644\u064a\u0648\u0645.<\/p>\n\n\n\n<p>\u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u0623\u062e\u0631\u0649 \u0623\u0646 24 \u0623\u0633\u0628\u0648\u0639\u064b\u0627 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0648\u0632\u0646 \u0623\u062f\u0649 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0628\u0646\u0633\u0628\u0629 9\u066a \u0641\u064a \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0628\u064a\u0646 \u0627\u0644\u0631\u062c\u0627\u0644\u060c \u0648\u0647\u0648 \u0645\u0627 \u064a\u0639\u0627\u062f\u0644 \u062d\u0631\u0642 140 \u0633\u0639\u0631\u064b\u0627 \u062d\u0631\u0627\u0631\u064a\u064b\u0627 \u0625\u0636\u0627\u0641\u064a\u064b\u0627 \u0641\u064a \u0627\u0644\u064a\u0648\u0645\u060c \u0623\u0645\u0627 \u0628\u064a\u0646 \u0627\u0644\u0646\u0633\u0627\u0621\u060c \u0643\u0627\u0646\u062a \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0641\u064a \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 4 \u066a\u060c \u0623\u0648 50 \u0633\u0639\u0631\u064b\u0627 \u062d\u0631\u0627\u0631\u064a\u064b\u0627 \u0625\u0636\u0627\u0641\u064a\u064b\u0627 \u0641\u064a \u0627\u0644\u064a\u0648\u0645.<\/p>\n\n\n\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0623\u0638\u0647\u0631\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u0644\u062c\u0633\u0645 \u064a\u0633\u062a\u0645\u0631 \u0641\u064a \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0628\u0639\u062f \u0639\u062f\u0629 \u0633\u0627\u0639\u0627\u062a \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u0641\u0639 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\u0645\u0646 10 \u0625\u0644\u0649 30 \u062f\u0642\u064a\u0642\u0629 \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062d\u0631\u0642 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/p>\n\n\n\n<p>\u0648\u062c\u062f\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u062a\u064a \u0623\u062c\u0631\u064a\u062a \u0639\u0644\u0649 9 \u0631\u062c\u0627\u0644 \u0623\u0646 \u062a\u0645\u0631\u064a\u0646 \u0647\u064a\u062a \u064a\u062d\u0631\u0642 25-30\u066a \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0643\u062b\u0631 \u0641\u064a \u0627\u0644\u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0623\u062e\u0631\u0649 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u062a\u0645\u0631\u064a\u0646 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\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629.<\/p>\n\n\n\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0643\u0648\u0646\u0647\u0627 \u0645\u0646 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u062e\u0633\u064a\u0633\u060c \u0641\u0625\u0646\u0647\u0627 \u062e\u064a\u0627\u0631\u064b\u0627 \u0631\u0627\u0626\u0639\u064b\u0627 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0625\u0635\u0627\u0628\u0627\u062a \u0623\u0648 \u0622\u0644\u0627\u0645 \u0641\u064a \u0627\u0644\u0645\u0641\u0627\u0635\u0644\u060c \u0644\u0623\u0646\u0647\u0627 \u0644\u0627 \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0627\u0644\u0645\u0641\u0627\u0635\u0644.<\/p>\n\n\n\n<p>\u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0627\u0644\u0634\u062e\u0635 \u0627\u0644\u0630\u064a \u064a\u0628\u0644\u063a 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\u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0631\u062a\u0641\u0627\u0639 <a href=\"https:\/\/doctorak.com\/blog\/%d8%a7%d9%84%d9%83%d9%88%d9%84%d9%8a%d8%b3%d8%aa%d8%b1%d9%88%d9%84-%d8%a3%d8%b9%d8%b1%d8%a7%d8%b6-%d8%a7%d8%b1%d8%aa%d9%81%d8%a7%d8%b9%d9%87-%d9%88%d8%b7%d8%b1%d9%82-%d8%b9%d9%84%d8%a7%d8%ac%d9%87\/\">\u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644<\/a> \u0627\u0644\u0643\u0644\u064a \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062b\u0644\u0627\u062b\u064a\u0629 \u0641\u064a \u0627\u0644\u062f\u0645.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\u0645\u0627-\u0645\u0642\u062f\u0627\u0631-\u0627\u0644\u0648\u0632\u0646-\u0627\u0644\u0630\u064a-\u062a\u062a\u0648\u0642\u0639-\u0623\u0646-\u062a\u062e\u0633\u0631\"><strong>\u0645\u0627 \u0645\u0642\u062f\u0627\u0631 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class=\"wp-block-list\">\n<li><strong>\u0627\u0644\u0648\u0632\u0646<\/strong><\/li>\n<\/ul>\n\n\n\n<p>\u0643\u0644\u0645\u0627 \u0632\u0627\u062f \u0648\u0632\u0646 \u0627\u0644\u0634\u062e\u0635\u060c \u0632\u0627\u062f \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u0631\u0642\u0647\u0627 \u0627\u0644\u062c\u0633\u0645 \u0639\u0646\u062f \u0623\u062f\u0627\u0621 \u0627\u0644\u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062d\u064a\u0627\u0629.<\/p>\n\n\n\n<p>\u0648\u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0644\u062d\u0631\u0642 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a 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class=\"wp-block-list\">\n<li><strong>\u0627\u0644\u062c\u0646\u0633<\/strong><\/li>\n<\/ul>\n\n\n\n<p>\u062a\u0645\u064a\u0644 \u0627\u0644\u0646\u0633\u0627\u0621 \u0625\u0644\u0649 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0647\u0646 \u0646\u0633\u0628\u0629 \u062f\u0647\u0648\u0646 \u0625\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0623\u0643\u0628\u0631 \u0645\u0646 \u0627\u0644\u0631\u062c\u0627\u0644\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0644\u062f\u064a\u0647\u0646.<\/p>\n\n\n\n<p>\u0646\u062a\u064a\u062c\u0629 \u0644\u0630\u0644\u0643\u060c \u064a\u0641\u0642\u062f \u0627\u0644\u0631\u062c\u0627\u0644 \u0627\u0644\u0648\u0632\u0646 \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639 \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621&nbsp; \u062d\u062a\u0649 \u0644\u0648 \u0643\u0627\u0646\u0648\u0627 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class=\"wp-block-list\">\n<li><strong>\u0627\u0644\u0646\u0648\u0645<\/strong><\/li>\n<\/ul>\n\n\n\n<p>\u0648\u062c\u062f\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0642\u0644\u0629 \u0627\u0644\u0646\u0648\u0645 \u0642\u062f \u062a\u0628\u0637\u0626 \u0645\u0646 \u0645\u0639\u062f\u0644 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0648\u062d\u062a\u0649 \u062a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0631\u063a\u0628\u0629 \u0627\u0644\u0634\u062f\u064a\u062f\u0629 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0627\u0644\u062d\u0627\u0644\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0629<\/strong><\/li>\n<\/ul>\n\n\n\n<p>\u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 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